Gut Health Blog

Japanese Savory Eggs  LoadingAdd to Favourites list

Green List 1 servings

Nutrition

273 Kcal
16g Fat
10g Carbs
9g Net Carbs
5g Sugars
21g Protein

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romano pepper sauce

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Immune-Boosting Herbal Tea  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

0 Kcal
0g Fat
0g Carbs
0g Net Carbs
0g Sugars
0g Protein

This immune-boosting herbal tea is a simple, soothing infusion designed to support the body during times of stress, fatigue, or seasonal illness. Made with fresh ginger, turmeric, saffron, mint, and lime, it focuses on reducing chronic inflammation, which plays a key role in immune system balance.

Ginger and turmeric are well known for their anti-inflammatory properties and have been used traditionally to support immunity, digestion, and circulation. Chronic inflammation can interfere with normal immune function, so calming inflammatory pathways is an essential foundation for long-term health. Turmeric is particularly valued for its curcumin content, while ginger supports both immune response and gut comfort.

Saffron, although optional, adds potent antioxidant compounds and further anti-inflammatory support. Fresh mint helps soothe the throat and may ease congestion, while lime provides a natural source of vitamin C and brightens the flavour of the infusion.

Because this tea is an infusion rather than a blended drink, it is naturally very low in calories and sugar, making it suitable for those following a blood-sugar-friendly or anti-inflammatory lifestyle. It can be sipped throughout the day and refilled several times, allowing the beneficial plant compounds to continue releasing gently into the water.

This herbal tea fits perfectly within an anti-inflammatory lifestyle, supporting immune resilience, gut health, and overall well-being. It’s an easy, nourishing ritual to add to your daily routine whenever your body needs extra support.

Ingredients

  • 5 cm fresh ginger root
  • 2–3 cm fresh turmeric root
  • 1 lime
  • A pinch of saffron threads (optional)
  • A small handful of fresh mint leaves
  • Hot Water

Directions

  1. Roughly slice the ginger and turmeric (no need to peel, just rinse well). Cut the lime in half.

  2. Place the ginger, turmeric, lime, mint, and saffron into a French Press, a teapot, or a heatproof jug.

  3. Pour over hot water (not boiling), then add the French Press lid if using, or cover.

  4. Allow to steep for 5–10 minutes.

  5. Slowly press the plunger down. You may wish to strain the tea if you aren’t using a French Press.

  6. Serve warm.

Serving Tips

You can refill the pot 1–2 times with hot water.

Storage Tips

Consume immediately or sip throughout the day. Discard after 12 hours.

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Ginger Tea  LoadingAdd to Favourites list

Green List 2 servings

Nutrition

14 Kcal
0g Fat
4g Carbs
3g Net Carbs
0g Sugars
0g Protein

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Double Chocolate Banana Bread  LoadingAdd to Favourites list

Orange List 12 servings

Nutrition

303 Kcal
21g Fat
25g Carbs
21g Net Carbs
17g Sugars
7g Protein

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Nutrition

171 Kcal
9g Fat
20g Carbs
18g Net Carbs
16g Sugars
4g Protein

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Cookie Dough Brownies  LoadingAdd to Favourites list

Orange List 25 servings

Nutrition

198 Kcal
14g Fat
14g Carbs
11g Net Carbs
10g Sugars
4.5g Protein

These indulgent yet wholesome Cookie Dough Brownies are proof that treats can absolutely be part of the Eat Burn Sleep lifestyle. These bars are dairy-free, gluten-free, refined sugar-free, and completely UPF-free, making them a delicious option that supports your health while satisfying your cravings.

This recipe combines two favourites. A rich, chocolatey brownie and soft, chewy cookie dough in one irresistible bake. It’s the perfect way to enjoy a treat without compromising on your well-being. Whether you’re following the Reset or simply looking for better alternatives for your family, these Cookie Dough Brownies are designed to bring both flavour and nourishment.

What makes them special is not just the taste, but the fact that they are made without the hidden additives, preservatives, or refined sugars found in most shop-bought snacks. By keeping treats simple, the Eat Burn Sleep lifestyle shows that you can enjoy moments of indulgence while continuing to reduce inflammation and improve long-term health.

The whole family will love these Cookie Dough Brownies. They’re fun to prepare, satisfying to eat, and versatile enough to serve as a dessert, an afternoon pick-me-up, or even cut into smaller pieces for lunchboxes. For many members, they become a go-to recipe that proves living the EBS way is enjoyable, practical, and sustainable.

Delicious, nourishing, and UPF-free, these Cookie Dough Brownies demonstrate how the Eat Burn Sleep lifestyle allows you to enjoy food that feels good, tastes amazing, and fits into everyday family life.

Ingredients

  • Brownies
  • ⁠2 eggs (at room temperature)
  • 3/4 cup or 150g of coconut sugar
  • 1 tsp freeze dried coffee or coffee extract
  • 1 tsp vanilla extract
  • Pinch salt
  • 3/4 cup or 80g of cacao powder
  • 1/2 cup or 100g of coconut oil
  • 2/3 cup or 100g of ground almonds
  • 1/2 cup or 40g chopped pecan nuts
  • Cookie Dough
  • 1 3/4 cups or 200g ground almonds
  • 1/2 tsp of bicarbonate of soda
  • small pinch of salt
  • 1/3 cup or 70g melted coconut oil
  • 1/3 cup or 100g of maple syrup
  • 1 tbsp of vanilla extract
  • 1/3 cup or 90g of dairy-free dark chocolate chips
  • 1 tbsp arrowroot powder (optional)

Directions

  1. Preheat your oven to 350°F / 175°C (fan oven). Grease and line an 8-inch square or round baking tin with baking paper.

  2. Measure out the coconut oil needed for both the brownie base and the cookie dough topping. Place it in a small ovenproof bowl and put it in the oven to melt. Set aside to cool slightly.

  3. To make the brownie base, beat the eggs, coconut sugar, coffee, vanilla extract, and a pinch of salt in a mixing bowl until well combined. Measure out the cacao powder into a separate bowl and stir in the coconut oil (for the brownie portion). Add this to the egg mixture and mix until well combined. Fold in the ground almonds until fully incorporated. Pour the batter into the prepared tin, smooth the top, and scatter the chopped pecans evenly over the top.

  4. To make the cookie dough topping, mix the ground almonds, bicarbonate of soda, and a pinch of salt in a separate bowl. Add the cooled coconut oil (for the cookie dough portion), maple syrup, and vanilla extract, and stir until well combined. Fold in the dark chocolate chips and arrowroot powder until you have a usable dough. Roll the dough into small balls, flatten them slightly, and arrange evenly over the brownie batter.

  5. Bake for 30 minutes, until the top is set but still slightly soft in the centre.

  6. Remove from the oven, cool completely at room temperature, then place in the fridge for 1 hour before cutting into squares or slices.

Serving Tips

Pairs well with our Moroccan Spiced Coffee or Peppermint Tea in a French Press.

Storage Tips

Store in an airtight container in the fridge for up to 5 days. You can also freeze the individual servings. Place them on a baking sheet, then when fully frozen, remove and place them in the container/bag for up to 3 months.

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133 Kcal
11g Fat
10g Carbs
5g Net Carbs
2g Sugars
2g Protein

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Green List 4 servings

Nutrition

32 Kcal
0g Fat
7g Carbs
5g Net Carbs
4g Sugars
1g Protein

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7g Fat
19g Carbs
13g Net Carbs
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13g Fat
13g Carbs
12g Net Carbs
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10g Protein

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0g Fat
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3g Net Carbs
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0g Protein

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Green List 2 servings

Nutrition

0 Kcal
0g Fat
0g Carbs
0g Net Carbs
0g Sugars
0g Protein

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