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Leisa Cockayne

@makemesugarfree

115.2K

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1930

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Naturopath Nutritional Therapist mANP, CNM, IIN
Author of ‘7 Day Sugar Cleanse’.
Expert Sugar Detox Program on website
1:1 consults: Endo, PCOS, Meno

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CHOCOLATE MUFFINS… BUT MAKE THEM HORMONE FRIENDLY!!

Gluten-free, no refined sugar & packed with nutrients that support your hormones, gut and blood sugar.

The secret ingredients your hormones are crying out for:

Flaxseed full of lignans & fibre to support healthy oestrogen metabolism
Chia & walnuts serving up the lovely plant omega-3s
Fibre - a star of the show that supports the gut and elimination of would-be shady metabolised hormones
Buckwheat: the magnesium & fibre powerhouse that’s naturally gluten-free
Brazil nut - these guys provide selenium which helps thyroid function
Cacao: yes, this is a rampant giver of magnesium & antioxidant polyphenols

RECIPE

3 ripe bananas
2 eggs
⅓ cup milk
¼ cup melted coconut oil
225g buckwheat flour
⅓ cup soaked Medjool dates
½ cup milled flaxseed
3 tbsp chia seeds
Handful chopped walnuts
3 grated Brazil nuts
1 tsp baking powder
1 tbsp vanilla
Pinch of salt

Blend until combined and divide between muffin cases.

CHOCOLATE CENTRE
Mix 2 tbsp cacao, 2 tbsp date syrup, splash of vanilla + pinch of salt. Spoon ½ tsp into each muffin.

Bake at 175°C for 15–20 mins.

Save this one for when the chocolate cravings hit.
#noaddedsugar #glutenfree #hormonehealth #chocolatecake #chocolate by @makemesugarfree

16

4

an hour ago

The 3 ingredient oatcakes!!!

This has to be the most simple recipe I’ve ever made. All you need is water, butter and oats. That is literally it and you can make the most delicious oatcakes.

They’re healthy and packed with beta-glucans that help with post meal glucose response & support the metabolism.

They’re a super versatile snack. You can top them with loads of different ingredients for added protein. Try
- Goat cheese and sliced pear
- Nut butter & banana
- Cottage cheese & tomato
- Hot salmon and horseradish
- Peppered Mackerel & squeezed lemon
- Hummus & hot sauce

All you need is:
150g oats
60g butter
60ml warm water

Yep that’s it and you can have 15 of these perfect oat cakes in 30mins.

Enjoy!

#crackers #noaddedsugar #glutefree #oatcakes #healthyrecipes by @makemesugarfree

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7 days ago

How much sugar are you really eating?

Nutritional Therapist and founder of @makemesugarfree Leisa Cockayne, joins us to unpack our complicated relationship with sugar — from cravings and hidden sugars to misleading food labels and sugar alternatives.
Drawing on her own experience with stage 4 endometriosis and transforming her health through nutrition, Leisa shares practical, realistic strategies for breaking the sugar cycle without feeling deprived.

In this episode, we explore:
• Why sugar can be so difficult to give up
• How much sugar we may be consuming without realising
• The impact of excess sugar on energy, mood and overall health
• Where hidden sugars can be found in everyday foods
• Natural vs added sugars — and whether alternatives are really better
• How to manage cravings and reduce sugar sustainably
• Simple ways to reduce sugar for children without making them feel restricted

If you want to understand your relationship with sugar and make lasting changes, this episode is for you.

Listen to the full episode now.
#SugarFree #Nutrition #NutritionalTherapy #HealthyEating #SugarCravings NaturalHealth CNMPodcast HealthAndWellness NutritionPodcast by @makemesugarfree

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23

7 days ago

These stunners hit the sweet spot & make the perfect pre/post work snack too. Super healthy, they’re packed with protein, fibre & good fats.

There’s a big protein buzz rn. Sales of protein powder, bars & drinks are at an all time high. But not all protein products are made equal...many are bulked out with processed nasties that can cause gut disruption, bloating and a hella lot of wind!
When looking at protein powders, more naturally sourced & less processed the protein powder the better.

Protein is only one part of a much bigger picture. YES, it’s an essential dietary requirement but, equally as important, is the less seggsy fibre. Fibre is one of our biggest dietary heroes. We need it for digestive health, immunity, a robust cardio vascular system, to reduce leptin resistance, stabilise blood sugars, reduce SIBO, to feed SCFA and the production of certain neurotransmitters and improved thyroid function...the list of fibre mega powers goes on & on.

These bars hit the protein mark and boost your fibre too. They taste stunning, are super easy to make & they’re also good for hormone synthesis too!

Enjoy! Xx

#proteinbars #healthyrecipes #sugarfree #femalehealth #refinedsugarfree by @makemesugarfree

1k

15

20 days ago

Soup season is officially here and I’m definitely not unhappy about it!

Apart from tasting incredible and giving ‘cosy’ vibes, you can easily make soups a nutritionally complete meal. For fussy eaters, they hide a multitude of ingredients but another HUGE and overlooked benefit is ‘nutritional’ absorption. Yesss one of the biggest health issues is absorption of vitamins/minerals etc which can be caused by too much cortisol interrupting our digestive process. Or low stomach acid and medication can be a cause too.

Having nutritionally dense soup is easy on the digestive system, doesnt require as many enzymes to break down the food either. Soups can be packed with fibre, veggies and multiple protein sources.

So here’s 4 of my favs and all totally different flavours 🤍
Chilli & Black Bean Soup
Super Green Pesto Soup
Spiced Roasted Chickpea
Chicken & Veg broth

The recipes for the first two are from my ‘7 Day Sugar Cleanse’ book!

Chilli & Black Bean Soup:
1 tbsp olive oil
2 onions
5 garlic cloves
800g black beans
2 red chillies
720ml veg stock
250g passata
Fresh coriander
1 tbsp ground coriander
2 tbsp paprika
Salt & pepper

Guac: avocado, garlic, chilli, coriander, lime & salt

Soften the onions, garlic, chilli & spices. Add beans & stock and simmer 5 mins. Add passata & coriander and simmer 15 mins. Top with guac, sour cream, coriander + lime. 🌶️

Super Green Pesto Soup

1 tbsp butter
1 onion & 1 leek
350g broccoli
3 garlic cloves
35g pine nuts, cashews or hemp seeds
720ml stock
3 tbsp olive oil
30g Parmesan
Fresh basil
½ lemon
Salt & pepper

Soften onion & leek. Add broccoli, 2 garlic cloves, half the nuts/seeds & stock. Simmer 15 mins, then blend.

Blitz the remaining nuts/seeds & garlic with olive oil, Parmesan, basil & lemon for a quick pesto. Swirl over and serve.

Scroll back for the other recipe or DM me and I’ll send to you.

Enjoy! Xx

#soup #winterrecipes #guthealthtips by @makemesugarfree

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21 days ago

BlackBerry & Coconut Icecream Balls

Do you get insatiable sugar cravings after every meal??

STOP everything if this is you…I’ve got you covered with these Berry & Coconut Icecream balls that taste immense.

They are creamy, velvety, delicious bites that only take minutes to make and they last in the freezer too (or as long as your will power lasts!)

They’ve got healthy ‘satiating’ fats that create the perfect mouth feel, courtesy of the coconut milk, they’re loaded with antioxidants and are sweet with a lovely balance of flavours from the salt and they’re packed with fibre too. Now these you will most defo be making on repeat!

Here’s the recipe below…and if you’d like my Salted Caramel Mochi recipe next comment SALTY.

What you’ll need:
250ml full-fat coconut milk
40g desiccated coconut
8 pitted dates, soaked in warm water 10 min
150g blackberries
Pinch of salt

The how…
Soak dates 10 minutes, drain. Blend with coconut milk, desiccated coconut, blackberries and salt until smooth. Pour into a silicone mould. Freeze until solid. Pop out and ENJOY

#icecream
#healthytreat
#sugar by @makemesugarfree

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39

a month ago

Can’t Stop Craving Chocolate?
It maybe your body asking for magnesium! These TAHINI BROWNIES maybe your new saviours, especially in the luteal phase!
FULL RECIPE BELOW (and in comments)

Tahini is packed with magnesium and calcium, two minerals your body burns through fast before your period. Low magnesium = cramps, mood dips, poor sleep. The healthy fats also help stabilise blood sugar and support progesterone production.

Cocoa powder and dark chocolate are one of the richest food sources of magnesium there is. It can also boost serotonin to lift your mood. This phase of the cycle makes you more tired & our brains always seek the quickest energy source which can trigger powerful cravings. These are a great hack for our biology!

Eggs are a complete protein loaded with B6 which is clinically shown to reduce bloating, irritability and breast tenderness. They also support your liver in clearing excess oestrogen. They contain choline which is good for brain, nervous system & liver!

Medjool dates are nature’s caramel. High in fibre so they don’t spike your blood sugar like refined sugar or syrups do. Also rich in potassium and magnesium for cramp relief.

Ingredients
▸ 1 cup tahini
▸ 2 eggs
▸ 12 to 14 Medjool dates, pitted
▸ 1 tsp vanilla
▸ ⅓ cup cocoa powder
▸ ½ tsp baking soda
▸ ¼ tsp salt
▸ ⅓ cup dark chocolate, melted

(Cntd in comments)

#sugarfreebaking #lutealphase #hormonehealth #pmsrelief #sugarfreedessert by @makemesugarfree

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4 months ago

Craving ice? 🧊
This might be more than a habit.

Ice cravings (pagophagia) can be a sign of low iron or to be more precise, low ferritin.

You can have “normal” iron levels but still have low ferritin. A good way to think of it is that ‘serum iron’ is the money in your bank today and ‘ferritin’ is your savings account. You might have enough iron circulating right now but your reserves could still be running low.

Signs of low ferritin are:
- fatigue,
- poor exercise recovery,
- hair shedding,
- Shortness of breath
- restless legs
- Feeling cold
- brain fog
- AND ice cravings

Instead of just eating ice, a great hack is these orange, ginger, mint & rosemary ice cubes. While this won’t correct an iron deficiency, you’re getting a boost of vitamin C which is needed for iron absorption, plus you’re gaining minerals from the herbs. Ginger helps reduce inflammation, which impacts how ferritin is utilised.

Sometimes the body whispers before it shouts. Ice cravings may be one of those whispers by @makemesugarfree

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29

4 months ago

Happy Easter 🐣

Carrot Cake Donuts…but make them healthy.

I love a carrot cake for Easter and these carrot cake donuts are little stunners!

You’ll be making them on repeat…
The best bit isn’t the velvety, thick icing or the lightness of the donuts or the gorgeous flavours…nope it’s that they’re made with super healthy ingredients. No big blood sugar spikes, no inflammatory causing oils, no artificial flavours or dodgy chemicals…just healthy, real food ingredients 🤍

So here’s the recipe & Happy Easter! Enjoy

2 x grated carrots 5 eggs 12 dates (soaked in hot water - medjool better)  7 tbsp sifted coconut flour  1/2 cup of walnuts 1 tbsp baking soda 1/3 cup melted coconut oil 1/2 cup raisins (optional) 1 tbsp nutmeg 1 tbsp cinnamon 1 teaspoon ground cloves 1 teaspoon ground ginger  1/2 teaspoon salt 1 tbsp pure vanilla extract 2 tbsp orange juice 1 tbsp orange zest 

Frosting
225g mascarpone cheese 4 dates (soaked in water) 1 tbsp pure vanilla extract  1 tsp minced fresh ginger (optional)
Juice 1/2 orange

Topping: 2 x tbsp crushed pistachio & walnuts & for topping

Preheat the oven in 180.
Blend all the ingredients (except the frosting ingredients) pour in to donut moulds or muffin cases. Place in the oven for 20/25 mins. While they’re baking add all the frosting ingredients to a blender. Aim for a thick, creamy texture then leave in the fridge. Remove the donuts from the oven. Leave to cool on a wire wrack. When cooled top each one with the frosting & sprinkle with nuts.

#carrotcake #easter #healthyrecipes #noaddedsugar #sugarfree by @makemesugarfree

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21

6 months ago

High-Protein Breakfast Pudding

I don’t think Ive EVER had so many requests for a recipe from one of my story post before. Sooooo, here it is!
But before we get to the recipe, I’ll tell you why this not only tastes amazing, it’s also packed with health benefits:
It’s jammed with natural, healthy protein, contains antioxidant rich blueberries & loaded with fibre. It’s also a great source of beta-glucans which aid digestion, improve insulin sensitivity & regulates blood sugar while helping boost immunity.

��3/4 cup oats, blended in to a flour
��½ cup cottage cheese
2 tbsp thick Greek yogurt
5 medjool dates
��2 large eggs
1 tsp vanilla
��½ tsp cinnamon
��1/5 tsp baking powder
1 banana
1/5 cup frozen blueberries
1 tsp butter
Method:
��preheat oven to 175/180
add all ingredients to the blender (except for the blueberries!). Blend until smooth
��add the butter to a small oven proof dish, place in the oven until melted. Then remove &
��pour the mixture into the oven dish then fold in the frozen berries.
��bake for 15/20 mins until golden & cooked through to your liking.
(Serves 2)

#proteinbreakfast #noaddedsugar #protein by @makemesugarfree

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6 months ago

Lemon & Blueberry Duffins

Somewhere between a muffin & a donut these delicious ‘duffins’ where created 💙 And in sharing the recipe (swipe across)

No added sugar, gluten free & the perfect flavour combo of zesty lemon & sweet bloobs. They’re super moist and light, tasty warm or cooled

Here’s lots of reasons why you should treat yourself by making these on repeat….

Unlike other muffins and donuts that are laced with sugar, harmful trans-fats and chemical ingredients, these duffins are made using ONLY healthy bio available ingredients (that won’t spike your blood sugar!)

I use buckwheat flour, which is gluten free & contains RUTIN a type of flavonoid that provides loads of antioxidant protection. It helps reduce free radicals (that age us!) It helps with inflammation, improves insulin sensitivity and protects the cardiovascular system.

SWIPE ACROSS FOR THE FULL RECIPE

Enjoy 💙💙

#sugarfree #glutenfree #refinedsugarfree #muffins #donut #healthyrecipes by @makemesugarfree

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7 months ago

Sticky Toffee Pudding & Caramel Sauce
(And not a drop of added sugar!!)

Christmas is arriving early with this one 🤎
Swipe for the full recipe! Speaking of, I can’t believe this recipe is 6 years old! It was one of the first ones I created for my book and it’s STILL going strong and im told one of the favs from my book ☺️

I wanted to create a really cosy recipe that you could keep on repeat & would hit the spot everytime! It’s gluten free, packed with gorgeous real food ingredients.

Sometimes you just need the cosy foods and this is proper soul food! One of the best things about cooking from scratch & using real ingredients is you never eat as much and you can still get your sweet treat without wrecking your blood sugar levels.

And don’t get me started on how beautiful it makes your house smell too - all dreamy caramel and toffee!

Enjoy 🤍

#stickytoffeepudding #sugarfree #noaddedsugar #toffee #caramel #caramelsauce #glutenfree #healthyrecipes #healthytreats #christmasbaking by @makemesugarfree

1k

60

9 months ago