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This blog started as a way for me to share my recipes + culinary adventures, tips for vibrant health + happiness, thoughts on the latest developments in nutritional medicine + the low down on the Sydney wholefoods scene and beyond...

FREE Healthy Home Workshop on swapping out conventional products with non-toxic, eco-friendly, economical (yet super powerful) versions 

Becca Crawford


Since my workshop on 15 September has completely sold out with a waiting list, I’ll be running another free workshop on Saturday 29th September 1-4pm on how to create a toxic free home environment for you and your family – the ONE environment that you CAN control! 

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We know that our hard coded genes are only responsible for a very small fraction of our health and that our health is largely dependent upon or influenced by a number of different environmental or lifestyle factors. The 2 broad categories of environmental or lifestyle factors that influence our health are:

  • Nourishment; and

  • Toxins.

These 2 factors have such a profound effect on our health that they actually switch our genes on and off for better or for worse and can thus change the expression of our and our loved ones’ genes (read more about epigenetics in my blog post here). This is why we need to be concerned about increasing nourishment and decreasing toxicity whenever it’s within our control. 

One of our lifestyle choices is what we choose to eat (our diet). That food can either be well sourced, properly prepared and nutrient-dense (nourishing) or processed (toxic) and thus has a profound effect on our health (which is why I’m so passionate about it). But food is only one component of health. What we put in and on our bodies in terms of personal care products and household cleaning products is just as, if not more, important than food, because what we put on our skin and breathe into our lungs goes directly into our body with no digestive filter. Most of the ingredients contained in conventional personal care products and household cleaning products (and even dare I say some of the organic ones) are questionable at best or toxic at worse. We know that toxins cause inflammation and are the root cause of all modern disease. And here we are slathering and spraying them onto our and our kids’ skin, hair and nails, and inhaling them in.  

In my next free healthy home workshop I’ll provide a very elegant solution to the problem and show you how easy, simple and cost effective it is to use the world’s most pure, potent and therapeutic-grade essential oils and oil infused products to:

  • turbo charge or enhance the 8 Foundations of Health to take your and your family’s health to the next level; and 

  • healthy swap ALL your conventional personal care products and household cleaning products to create a toxic-free home environment for your family;

  • healthy swap conventional pharmaceuticals with safe, yet powerfully effective, alternatives (this is very empowering as a parent!);

  • add a beautiful energy and spirit to your home making it a safe, inviting and comforting sanctuary. 

There’s no time like the present to start increasing nourishment and reducing toxins in your home environment- the one environment that you CAN control. To book click here.

Soulla, your knowledge and enthusiasm have been the inspiration I needed to begin my journey with Young Living. I was super excited to receive my kit this morning which I promptly took into our Alexandria office where all staff members are currently enjoying a blend of Frankie, Lemon and Peppermint.
— Tracy
Soulla, I read the entire manual last night. What an amazing piece of work you have done!! It did indeed answer all my questions. I am so excited to be on this journey with you!
— Rebecca
I have been following your Instagram for over 12 months now and I love the daily uses of the essential oils ... but it wasn’t until your workshop that I truly understand the power that the young living oils have to offer
— Paris
Hi Soulla. I just wanted to share my essential oils journey so far. I use them everyday, for baths, diffusing, eating and topically. I can’t see my life without them now and the list of other oils I want to try is growing. I have smashed your booklet, that thing is my bible!!!! I refer to it for everything (I’ve placed it in a plastic folder for extra protection). My husband and kids have embraced the journey. Thieves is the next range I’d like to try (EXIT MOULD has left the house)! I made your chocolate bulletproof with a drop of peppermint, OMG tasted like a mint slice! Soulla, I can’t thank you enough. Your passion has made a beautiful impact on my life, I can’t wait to see where this journey takes me. Many thanks and love
— Giovanna
I loved the workshop and very much enjoyed learning about the uses and ways in which to use and apply the oils to my life, and incorporate them in nearly every aspect of life. I will definitely be signing up. I really thought there was a massive difference between young living and other leading brands. It is a testament to Young Living, because I can already smell and notice the quality difference. I loved hearing about your journey because I am obsessed with your products and philosophy on eating...
— Madeline

Potato salad with home-made mayonnaise

Becca Crawford


Cooked and cooled potatoes are an excellent source of resistant starch, a prebiotic that helps feed the probiotics (good bacteria) in our gut. Potato salad is one easy and yummy way to incorporate cooked and cooled potatoes into your diet. It readily lends itself for school or work lunches, eaten straight from the fridge as leftovers or prepared ahead of time for every day dinners, dinner parties or picnic lunches.


  • 1 potato, cut into 1cm cubes (approx 150g)
  • ½ carrot, cut lengthways then into rounds
  • ¼ cup peas (you can buy frozen organic peas in most organic shops)
  • 1-2 rashes of pastured bacon or rounds of diced pastured ham (optional)
  • tallow (or natural fat of choice) for frying bacon
  • 1-2 tablespoons home made mayonnaise (see recipe below)
  • unrefined salt
  • cracked pepper


Steam potato, carrots and peas until soft. Add to a bowl.

Meanwhile, dice bacon and stir fry in a small saucepan in tallow (or fat of choice) until cooked. Add to the bowl. If using ham instead of bacon add it to the bowl.

Mix ingredients in bowl to combine.

Refrigerate for 24 hours to allow resistant starch properties of the cooked and cooled potatoes to form. When ready to consume, stir through mayonnaise and season with any additional salt and pepper.

Serves 1-2 depending if consuming as a side or a main.

Note: I tend not to peel the skin on potatoes unless they are particularly grubby / full of soil. This typically depends on the variety of the potato. Sometimes a little scrub with a brush and water is enough to remove excess dirt.



  • 3 egg yolks
  • 1 tsp Dijon style mustard
  • 1.5 tbsps lemon juice
  • 1 tbsp whey (optional)
  • 1/8 tsp unrefined salt
  • cracked pepper
  • ¾ cup olive oil


Blend together all ingredients, other than the olive oil, with a hand held blender. With the blender still running, very slowly pour in the olive oil a little at a time. The result should be a thick creamy paste.

Makes 1 cup. Keep refrigerated.

Note: Without the whey, mayonnaise will keep for about 2 weeks. The addition of whey will help your mayonnaise last longer, adds enzymes and increases nutrient content. With the whey, mayonnaise keeps for several weeks in the fridge and will become firmer with time.



Becca Crawford


I’m often asked what are “activated” nuts and why do we need to “activate” nuts? 

SHORT ANSWER: Activation has become an industry term that means proper preparation through soaking and long slow dehydrating to reduce phytates and other anti nutrients naturally found in all nuts and seeds that lead to digestive havoc. Activation makes nuts more digestible and nutritious  (not to mention more delicious!) 



🌰 The phytates and other anti nutrients found in raw nuts and seeds do three pesky things:

  1. They trap nutrients inside the nuts. Nuts and seeds are one of the most nutrient dense foods on the planet but if the nutrients are not bio available then you’re not availing yourself of all that goodness! Activating nuts liberates or activates the nutrients in the nuts, making activated nuts the third most nutrient-dense food on the planet (according to the Mat Lalonde scale of nutrient density).
  2. They destroy enzymes needed for digestion. That’s why gas and bloating are often the result of eating raw - unactivated - nuts as your body is having a really hard time digesting those raw nuts without digestive enzymes. 
  3. They irritate the lining of the gut making it leaky. A leaky gut is something we want to avoid at all expense as it means large foreign particles can now directly enter the blood stream instead of being kept in the gastro intestinal tract. This can potentially invoke a powerful immune response where the body tries to attack those foreign particles but mistakenly starts attacking its own tissues (hence the term “auto”-immunity). Auto-immunity is not a life sentence and can be put into  ‘remission’ by following a strict protocol of healing and sealing the tight junctions of the gut (for more information contact me for a private health coaching session where I can give you the auto immune protocol meal plan that I put together for all my AIP clients and I can refer you to my trusted intergrative practitioners for robust testing). 

🌰All traditional societies, the world  over, soaked in rain water and sun dried their nuts to improve the bio availability and digestibility of them. They knew to do this from trial and error over Millenia. We honour the wisdom of our ancestors by following these ancestral practices in the preparation of our nuts and seeds. 

🌰Activated nuts are not only more digestible and nutritious than raw nuts, they are much more delicious! Once you’ve tried activated nuts, there’s no going back!

🌰 I have been activating nuts since 2006 to crispy perfection to provide the most moorish organic activated nuts with the largest range in Australia. We have strict requirements for soaking times and what must be added to the filtered water that the nuts are soaking in to enhance phytate reduction. We also have strict requirements as to the dehydrating temperature so that it does not exceed 55 degrees Celsius because above that temperature heat-sensitive enzymes are destroyed. Hence why activating nuts can takes days and days in the dehydrator ovens to yield super crispy nuts. If making activated nuts at home, you don’t technically need to dehydrate them so long as you soak, strain and rinse them in filtered water (though you’ll be eating soggy nuts so please refrigerate them to avoid them going mouldy knowing that their fridge shelf life will be greatly reduced compared to dehydrated nuts which have a long shelf life of 6-12 months). 

🌰 Dehydrating is NOT the same as roasting, as roasting heats the nuts to well over 55 degrees thus destroying the heat sensitive enzymes. Roasted nuts are also not soaked so I avoid them. 

🌰 You can extend the shelf life and crispness of activated nuts and seeds by storing them in the fridge. 

🌰 Our range of activated nuts includes almonds, brazils, cashews, hazels, macadamias, pepitas, pecans, walnuts, savoury buckwheat, cinnamon dusted buckwheat, mixed nuts, snack mix and muesli (all gluten free). 

🌰 Each variety of nuts and seeds contains a slightly different balance of macro and micro nutrients to the next variety so that’s why ideally we should be mixing it up and eating a variety of different activated nuts (short of an allergy/food intolerance), just like vegetables. For example, walnuts are high in brain loving omega 3, brazils are high in selenium, macadamias and hazels are relatively low in the pro-inflammatory omega 6 etc etc.  I’m often asked “which activated nut variety is the best?” That’s like asking me “which vegetable is the best?” One of the greatest things you can do for your health is eat a VARIETY of foods. Mix things up! 

🌰 Eat a handful of nuts a day, throw on yogurt, salads, cooked veggies, or grind up into a nut butter or grind up to use as a gluten free flour substitute for baked cakes. Grind up our savoury buckwheat for a gluten-free flour substitute for crumbing meat to make schnitzels, and grind up our cinnamon buckwheat as a gluten free flour substitute for baked cakes and buckwheat pancakes

🌰 Our activated nuts are available at Broth Bar & Larder, or via our online store.