Healthy Choco Recipes

We absolutely love this recipe it is always a winner with our KSFL groups and healthy too:


Banana avocado cream  

Serves 1

  • 1 frozen banana, sliced
  • ¼ avocado
  • 1 cup unsweetened almond milk/coconut milk
  • ¼ teaspoon vanilla extract

Place all the ingredients in a blender and blend until smooth.

Spoon into a bowl an pop it in the fridge until you are ready to eat!


Want more healthy choco recipes? Try these:

High Protein snacks for on the road

In this beautiful weather it is great to get out and about to make the most of it- but the trouble can be deciding what healthy snacks to pack!

Check out these great options below:

1. Roasted Spicy Chickpeas



  • Chickpeas, One 15-oz. can
  • Vegetable oil, ½ tsp
  • Paprika, 1 tsp


  1. Preheat oven to 375 degrees F.
  2. Rinse and drain chickpeas. Pat dry.
  3. Combine all ingredients in a bowl and mix well.
  4. Grease baking tray with coconut oil before spreading chickpeas evenly on the pan.
  5. Bake until crispy, approximately 30-35 minutes.

2. Overnight oats

3. Sweet Chia Smoothie


4. Bacon And Apple Egg Muffins



  • Bacon, 4 slices
  • Green apples, chopped into ½-inch chunks, 3
  • Cinnamon, 2 tsp
  • Eggs, 9
  • Coconut flour, 1½ tbsp
  • Coconut milk (or heavy cream), 3 tbsp
  • Baking soda, ¼ tsp
  • Sea salt, 1/8 tsp


  1. Preheat oven to 350 degrees F.
  2. Sauté the bacon until crisp on both sides. Remove from pan and set aside, but leave the grease.
  3. Add the apples to the pan and cook with cinnamon for about 5 minutes. When they’re golden brown, they’re ready.
  4. Whisk the eggs, flour, coconut milk, baking soda, and sea salt in a large bowl.
  5. Distribute the egg mixture and apple mixture evenly in a standard muffin tin. Crumble the bacon evenly into the tins as well.
  6. Bake approximately 25 minutes—you want the center to set. If you insert a knife or fork into the center, it should come out mostly clean.
  7. Set aside and let rest for about 10 minutes. Remove muffins from tin and refrigerate. When you’re on the road, keep them in a cooler.

5. Protein Balls


  • Vanilla protein powder of your choice 2 scoops
  • Natural almond butter, ¼ cup
  • Gluten-free oats, ¼ cup
  • Raw Honey, 2 tbsp
  • Dried cranberries, 1 tbsp
  • Dried coconut flakes, 2 tbsp


  1. Set the coconut flakes aside, but mix all the other ingredients together.
  2. Form the mixture into bite-sized balls.
  3. Roll the balls into the coconut flakes, coating them completely.
  4. Chill in the refrigerator, and keep stored in a cooler when you’re on the road.

6. Prosciutto Chips



  • Prosciutto, fresh, thinly-sliced, 6 oz.
  • Fresh ground black pepper, ½ tsp
  • Cayenne pepper (optional), ½ tsp
  • Crushed red pepper (optional), ½ tsp


  1. Preheat oven to 350 degrees F.
  2. Line a baking sheet with parchment paper to prevent the prosciutto from sticking to the pan. Evenly place the prosciutto slices on the pan.
  3. Dust the prosciutto with spices, as desired. Do your best to distribute the spices evenly.
  4. Bake for 10-15 minutes, or until crispy. Transfer the prosciutto slices onto a cooling rack, and let cool.
  5. Break into smaller, bite-sized pieces and enjoy.

The Beast in Beauty

When trying to lose a few pounds and get healthier
we ALWAYS focus on nutrition
closely followed by exercise.
But you may be missing one really important factor.
Particularly when it comes to your health.
You may spend precious time and money sourcing the best organic and ethically reared food for your family but can you really resist that bargain of 2 for 1 on soap/moisturiser/shampoo etc.
But like a lot of things in this modern day and age, they could be full of chemicals.
And with your skin being your largest organ,
all those nasties are readily absorbed into your body,
upsetting the precious hormonal balance and possibly worse!
Unbelievably, beauty brands are allowed to use chemicals as ingredients
because they justify that they are “safe” as they use ‘small’ quantities-
in my opinion,
and especially when you think that
most of us use more than one every day- soap, moisturiser, shampoo, toothpaste etc etc
Here are the worst offenders and where to find them:
Sodium Lauryl Sulfate (SLS), Ammonium Lauryl Sulfate, and Sodium Laureth Sulfate (SLES/1,4-Dioxane)
These ingredients are used in everything from garage floor cleaners to car washes to bubble baths to shower gels. If the product you’re using foams up when you use it, it probably has one of these ingredients in it.
Phthalates are often used alongside fragrances as they help to make the scents in personal care products last longer. They are often added to cleansers, shampoos, conditioners and moisturizers and they are often not listed because they fall under the “fragrance” umbrella.
Parabens are in everything from moisturizers to antiperspirants to shaving gel to sun creams to shower gels. They are chemicals with oestrogen-like properties, and oestrogen is one of the hormones involved in the development of breast cancer.
Nanoparticles and Oxybenzone
Sunscreens are created in order to protect our skin from damage from the sun but many are made with nanoparticle technology, which enable certain particles, that would otherwise be harmless, to penetrate your skin.
This is just a few of the culprits.
But don’t panic, there are alternatives out there, and just take it a step at a time.
Be informed- know whats actually in those products.
Get the Think Dirt app- this is similar to the sugar one and rates
products on a scale of 1-10 good to bad.
You may be surprised where your favourite products
fit on the scale!!!
Make a swap- one at a time- to a paraben/cruelty free organic range.
Personally I use Tropic an dI love and believe in these products so much that I have become an ambassador for them.
If youd like to know a little more about their products (no obligation) please feel free to get in touch

Inspiring Stories from KSFL Lincoln

I don’t know if you have all seen or heard about The Kick Start fat loss programmes I run? My names Sarah hogan and I run The Fitness movement in Lincoln.

My ladies have been getting the most incredible results not only through the change in their bodies but their health and happiness too. I’d like to share a few testimonials with you.

” 12lbs lost in total , 10 inches lost since starting in March ! Yes ! Love how KSFL is helping me ! I had body mass, blood pressure, cholesterol and blood glucose checked today all great results, I’m so pleased  Can you believe my metabolic age came out as 39 ! Ive just turned 55 , my visceral fat is 6, if that means anything to anyone ! Thank you so much Sarah Hogan for everything “
– Julie Treadwell Lincoln KSFL

“Eight weeks ago I wasn’t sure I could do it. It really isn’t easy walking into a group of people and always being the largest – let alone attempting to do exercise. Thank you to Sarah for all your support, energy and guidance. Thank you to the group for making me feel welcome not judged. 
I am now 22lbs lighter and 14 inches small. 
Time to join VIP club 🖒”
– Mo Bullen KSFL Lincoln”

“Morning ladies since wk 1 lost 8 lbs and 9 inches, but most of all feel so much better, sleeping well, stomach not feeling so bloated, feel fitter and have more energy I look forward to the exercise which is not normally for me. Thank you to Sarah for all the positive encouragement and a great bunch of ladies, looking forward to VIP xxx ” 
– Judy Lyons KSFL Lincoln

“Calling all lincoln ladies!!!! I’ve paid thousands of pounds in gym memberships since we moved to lincoln over 14 years ago at various different clubs. The last year while being pregnant is the only time I’ve not had gym membership and it made me a bit on edge cancelling it at the time I have to admit. All the gyms always appeared to be all singing and dancing. However each one has left me feeling disappointed, my motivation and confidence knocked by the ‘gym bunny, unfriendly, orange girls’. I recently came across the amazing Sarah Hogan and her movement academy. I can honestly say it’s been amazing. The classes have been fun but challenging, the other ladies are actually friendly and supportive and Sarah is a great motivator and support. This is the new timetable and membership options she has please take a look and support her. I’ve just completed an 8 week kick start fat loss program which has been great. It’s all based on real food and exercise no quick fixes or stupid supplements just taking things back to basics with no pressure to do anything but your best efforts whatever your circumstances. I’ve also taken the fitness pilates class which have been great too helping me to get my strength back on track with Sarah providing expert advice for modifications to any exercise I’m not yet ready for something I doubt some of the other gym classes would have the time or ability to provide. Please have a look if you are looking for something new and positive. Cx”
-Claire Smith Lincoln KSFL

 I can’t put all the lovely words and pictures in this blog as there’s not enough room! 
 I’m totally overwhelmed with the amount of wonderful results we’ve had!

KSFL homemade baby food recipes

Do you ever look at what ingredients are in your baby food and think … hmm I wonder if I could make that but BETTER?

Picture taken from the new KSFL Kids Juice and Treats book
Picture taken from the new KSFL Kids Juice and Treats book
Picture taken from the new KSFL Kids Juice and Treats book
Well you can… see these simple recipes below and try it for yourself!
It is far better to make your baby food from scratch so you know exactly what they are eating!
Pureeing homemade baby food is very simple. Cook the food that you choose, let it cool and pop it in a blender until it forms into a puree.

Make sure to research what your baby is allowed at their age before getting TOO creative but once you know the basics you will be confident in making more and more recipes! If you are unsure ask your Doctor.

Combinations that DO work-

Puree sweet potatoes with apples for example it works!

You CAN use breast milk with banana/ avocados etc.

So here are a few recipes to get you started!

Peas are recommended from between 6-8 months old.

Steaming peas in water is the best way to cook peas for baby food as it maintains the goodness. For extra flavour – cook peas in a homemade vegetable stock.


– Use fresh or frozen peas and cook accordingly.

-Steam until tender.

-Reserve any left over water to use for thinning out the peas.

-Puree in a blender.

-Add the reserved water as necessary to create a smooth, thin consistency

Butternut squash
From 4 – 6 months old.


-1 butternut squash baked/roasted

-Place squash insides into a blender and puree.

-Add water as necessary to achieve a smooth, thin consistency.

Herbs and spices
From 8 months or older you can add spices and herbs to your baby’s diet to introduce a little more taste!

Suggested herbs and spices:
lemon zest

A great recipe with spices:

Bananas blended with cinnamon, ginger, allspice and vanilla.

From 1 year old. Please discuss with a Doctor first.

Hard Boiled Egg Yolks


-Hard-boil an egg

-Peel shell away and cut in half

-Scrape or pop out the yolk

-Mash the yolk and mix in breast milk or natural yogurt.

From 4-6months.

-Peel and de-pit a ripe avocado

-Cut the inside out and mash with a fork

-Peel and mash 1 banana

-Place in a blender or food processor and puree until desired texture is achieved.

Now you have some delicious recipes to get started with, please let me know if you try them!
Watch out for my new Kids Juicing recipe book out soon!



KSFL healthy recipes for young children

The nutritional needs of your children is an important subject and it’s easy to feel overwhelmed by the amount of differing information out there.

The food a child eats early on in their life can seriously influence their dietary habits later in life, so it’s important to build those good habits and a healthy relationship with GOOD food from an early age.

If you are eating clean with KSFL you will know how amazing you feel, how it balances hormones, controls weight and gives you far more energy. Well it can do the same for your children. They will be energised, sleep better and be far healthier.

Sugar for children can increase hyperactivity and make them lose focus, by controlling the sugar in their diets it helps to improve their focus in school and activities as well as managing their weight and evening out energy.

As your children grow up they will need different things, but keeping their food home made and clean is the best way to KNOW EXACTLY what they are eating.

Here is how to start off your young children with KSFL:

Get into the habit of trying different types of protein with each meal and a couple of different vegetables, and don’t be put off if they turn them away at first.

Proteins are essential for growth, brain development and healthy bones. Children need to get 10 ‘essential amino acids’ from their food.

Perfect meal ideas for this:

Dippy eggs


Chicken nuggets and courgette faux noodles

Fruit and Vegetables are also important for children, delivering essential vitamins and minerals. REMEMBER to manage the amount of fruit you give your children as they can contain a high amount of sugars.

Here are some ideas to include them into your child’s meals:

Stews- You can pack in vegetables without them noticing.

Vegetable frittata- Simply fry some vegetables up in coconut oil and pour in 2 whisked eggs and fry until done- easy and you can make these together!

Vegetable dipping sticks- Make some home made humous and dip in sticks of cucumber, celery and carrot!

Home made juices- A super sneaky way to hide greens!

Children need carbohydrates in each meal. Remember root vegetables are a GOOD carbohydrate so try and include carrots, swede and other roots daily.
These sweet potato cakes are great:

Children are surrounded by sweets and chocolate everywhere they go, so if they are craving, try out some of our simple clean desserts:

Avo choco mousse

We are releasing, next week, our KSFL Juices and Treats for Kids recipe book, full of fun recipes and pictures to get them excited about juicing and making sure they are getting all the veg they need EVERY DAY.

Aimed at young children, the recipes are simple, only a few ingredients for each juice so you can quickly whizz them up with little effort.

The supermarket shelves are packed full of sugar filled products, so this book it aimed to provide a wide range of drink ideas and treats for you and your children to build positive habits in a fun way. KEEP YOUR EYES PEELED FOR THE RELEASE!

Screen Shot 2016-02-29 at 09.19.56
Image taken from the KSFL Kids juice book

How to get your teens into KSFL

KSFL have been running a free teen specific programme recently and it has been fantastic, it is surprising just how much they get into healthy food once they see how they can feel!

Are your teens increasingly getting into junk food? Or are they health conscious and looking for some recipes they will like? We are here to help!

Here are some fantastic healthy meals geared towards Teen’s taste buds:

Pizza doesn’t have to be naughty

Screen Shot 2016-03-08 at 09.43.44

Replace sandwiches with a tomato “bun”

Mushroom’s also work!

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Screen Shot 2016-03-08 at 09.43.53

Faux pasta is easy and a great replacement for pasta

Stuffed avocados make for a tasty and quick lunch- try different fillings such as eggs

Chicken Raita with tomato salsa is a really filling dinner.

Sweet potato cakes are a great starter or lunch

Got a sweet tooth? This Avocado choco mousse is so simple!

Brownies are great for the lunchbox

KSFL Family Friendly Food

We know how hard it can be getting the whole family into GOOD FOOD!

We think it is all about making it exciting and tasty to suit everyone’s taste buds.

Here are a selection of our healthy family favourite recipes that are sure to please the crowd:


Screen Shot 2016-03-08 at 09.43.26 Screen Shot 2016-03-08 at 09.43.34 Screen Shot 2016-03-08 at 09.43.44 Screen Shot 2016-03-08 at 09.43.53 Screen Shot 2016-03-08 at 09.44.15 Screen Shot 2016-03-08 at 09.44.38Screen Shot 2016-02-11 at 08.06.10Screen Shot 2016-02-11 at 08.06.27Screen Shot 2016-02-11 at 08.06.44pancakechoco cherry fudgechicken tikka masala


Other things to try:

-Have you got a juicer? Make your own cloudy lemonade!

Screen Shot 2015-11-11 at 14.12.04

-How about having sweet potato fries with dinner instead of chips?

-Sweet potatoes (1pp)
– Extra virgin olive oil. A drizzle over.
-Himalayan salt, pepper and paprika.
Preheat the oven to 425 degrees Fahrenheit. Peel the sweet potatoes and cut them into fries. Put the fries onto a baking sheet. Drizzle over olive oil, season with salt, pepper, and paprika. Bake for 15 minutes, then flip the fries so they can cook on all sides.
Bake for 10 to 15 more minutes, or until the fries are crispy. You’ll know they’re done when the surface of the fries change from shiny orange to a more matte, puffed up texture.

Instead of rice- make cauliflower rice!


-1 medium cauliflower
-1 handful coriander, chopped


Cut the stalks from the cauliflower and put the rest in a food processor until it forms into grains- like rice. Tip into a heatproof bowl, cover with cling film, then pierce and microwave for 7 mins on High. Stir in the coriander.

I hope you enjoy these recipes xx

Top tips for packed lunches

Packing a Lunch Every Day is such a BORE sometimes!!

SO… Packing a lunch every day, whether it’s just for you or for a whole family can be so tough, you need inspiration to keep it fun and easy recipes that take minimal time!

Motivation is the first ingredient in packing a lunch, and keeping stocked up on key lunch ingredients.

90 Day Women's Health and Weightloss Programme


Keep your health goals in focus… it is important to pack your own lunch to maintain control of what is in the ingredients.

You know EXACTLY what you are eating if you make it yourself!


Packed lunch is ALWAYS cheaper.



You can always create tastier lunches at home.



Always cook too much dinner and the leftovers can become lunch!



Prepare your lunch after dinner using leftovers and pack it up straight away and put it in the fridge.



Make batches of food such as soup on a Sunday and this can be an easy go-to lunch throughout the week.



Make sure you have your staple breakfast/lunches packed up and ready to go if you run out of time.



Make sure you pack something you will look forward to not BORING old food.



Make lists for the week of the lunches you plan to make so that you don’t forget!



Don’t forget to take your lunch… whether it be post it notes or leaving it by your keys.



Use good quality lunch boxes/bags that will keep your food delicious such as PREPPED AND PACKED

10 recipes you can make in under 30 mins

Time is precious for us all and sometimes we just need HELP to stay on a healthy diet with EASY 10 minute recipes that the whole family can enjoy.



KSFL Chicken and faux pasta

KSFL Sweet Potato pancakes

KSFL Chicken Raita

KSFL Frittata

KSFL Coconut chicken and sweet potato noodles

KSFL Clean Turkey Salad

KSFL Noodles with avocado and smoked salmon

KSFL Kermit juice