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	<url>
		<loc>https://www.claregoldfinch.com/blog/</loc>
		<lastmod>2018-08-24T10:18:58+01:00</lastmod>
	</url>
	<url>
		<loc>https://www.claregoldfinch.com/2018/03/24/5-easy-steps-to-follow-the-mediterranean-diet/</loc>
		<lastmod>2018-03-24T15:53:08+00:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/collage-1574067.jpg</image:loc>
			<image:title><![CDATA[Following a Mediterranean diet is a very healthy way to eat as it contains all the goodness you need with plenty of fresh fruit and vegetables as well as fresh meat and fish and grains]]></image:title>
			<image:caption><![CDATA[Following a Mediterranean diet is a very healthy way to eat as it contains all the goodness you need with plenty of fresh fruit and vegetables as well as fresh meat and fish and grains]]></image:caption>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/veggies-mine.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/oil-3112195-1.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/healthy-food-1348430.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/mineral-water-1532300-1.jpg</image:loc>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/24/top-10-superfoods-to-kickstart-a-healthier-diet/</loc>
		<lastmod>2018-03-24T17:40:17+00:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/background-berries-berry-blackberries-87818.jpeg</image:loc>
			<image:title><![CDATA[blueberries are considered a super food and are great to include in smoothies breakfast cereals and as a mid morning snack]]></image:title>
			<image:caption><![CDATA[blueberries are considered a super food and are great to include in smoothies breakfast cereals and as a mid morning snack 1]]></image:caption>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/blueberry-873785.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/smoothie-865632.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/chocolate-183543.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/eat-3175540.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/fruit-2855796.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/garlic-618400.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/red-beets-1725799.jpg</image:loc>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/24/superfoods-does-research-back-up-the-superfood-health-claims/</loc>
		<lastmod>2018-03-24T18:31:08+00:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/diet-food-fresh-247685-1.jpg</image:loc>
			<image:title><![CDATA[Superfoods are a great addition to as healthy diet and help to build up your immunity as well as lower your blood pressure and help your blood circulation]]></image:title>
			<image:caption><![CDATA[Superfoods are a great addition to as healthy diet and help to build up your immunity as well as lower your blood pressure and help your blood circulation 1]]></image:caption>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/glass-3256549.jpg</image:loc>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/24/egg-free-baking-advice-from-karen-lee-from-the-sensitive-foodie-kitchen/</loc>
		<lastmod>2018-03-24T18:41:32+00:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/eggs-3183410.jpg</image:loc>
			<image:title><![CDATA[Eggs are great as they are full of protein ALways eat orgsnic eggs when you can or free range as caged or barn eggs come from hens that never go outside]]></image:title>
			<image:caption><![CDATA[Eggs are great as they are full of protein ALways eat orgsnic eggs when you can or free range as caged or barn eggs come from hens that never go outside 1]]></image:caption>
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	</url>
	<url>
		<loc>https://www.claregoldfinch.com/2018/03/24/5-easy-ways-to-eat-more-plant-based-foods-by-karen-lee-from-the-sensitive-foodie-kitchen/</loc>
		<lastmod>2018-03-24T18:56:17+00:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/vegetable-621782-1.jpg</image:loc>
			<image:title><![CDATA[Eating a plant based diet is a healthy way to maintain a balanced diet as you can vary the fruits, vegetables, grains and pulses you eat with some careful planning]]></image:title>
			<image:caption><![CDATA[Eating a plant based diet is a healthy way to maintain a balanced diet as you can vary the fruits, vegetables, grains and pulses you eat with some careful planning 1]]></image:caption>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/24/how-we-talk-about-emotions-with-our-children/</loc>
		<lastmod>2018-03-24T19:14:44+00:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/anna-goodwin.jpg</image:loc>
			<image:title><![CDATA[Anna Goodwin works with stressed out mums to help them destress and deal with problems they have with their children much better]]></image:title>
			<image:caption><![CDATA[Anna Goodwin works with stressed out mums to help them destress and deal with problems they have with their children much better]]></image:caption>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2019/04/vegan-cheese-boards.jpg</image:loc>
			<image:caption><![CDATA[stress free mums 3]]></image:caption>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/24/sam-rehan-talks-about-laughter-therapy/</loc>
		<lastmod>2018-03-24T20:00:21+00:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/IMG-20170315-WA0004.jpg</image:loc>
			<image:title><![CDATA[Sam Rehan from Laughter Therapy tells us all about her laughter club in Forest Row]]></image:title>
			<image:caption><![CDATA[Sam Rehan from Laughter Therapy tells us all about her laughter club in Forest Row 1]]></image:caption>
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	</url>
	<url>
		<loc>https://www.claregoldfinch.com/2018/03/26/scrambled-eggs-with-avocado-spinach/</loc>
		<lastmod>2018-03-27T14:30:23+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/avocado-1821778.jpg</image:loc>
			<image:title><![CDATA[scrambled eggs with avocado and spinach is great for breakfast or as a lunch or dinner choice. It is full of protein and vitamins and minerals and with whole grain toast it is giving you a well balanced meal with enough energy to keep you going for a few hours!]]></image:title>
			<image:caption><![CDATA[scrambled eggs with avocado and spinach is great for breakfast or as a lunch or dinner choice. It is full of protein and vitamins and minerals and with whole grain toast it is giving you a well balanced meal with enough energy to keep you going for a few hours! 1]]></image:caption>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/avocado-1821778.jpg</image:loc>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/27/vegetable-frittata/</loc>
		<lastmod>2018-03-27T14:32:20+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/omelette-1071021.jpg</image:loc>
			<image:title><![CDATA[Vegetable Frittata Easy to make vegetable frittata with eggs and any vegetables you want to use.Great as a snack, for breakfast or for a main meal. Kids love vegetable frittata as it tastes yummy and it is so versatile.  Ingredients  2tbsp coconut oil ½ medium red onion, finely sliced    4 cloves minced garlic    1 cup sliced mushrooms   ½ courgette, diced    100g frozen spinach    ½ red pepper, sliced    6 olives, chopped    A handful sundried tomatoes, chopped    ½ scotch bonnet chili, finely chopped   5 very large organic eggs    2tbsp coconut flour    1tsp aluminium free baking powder    ¼ cup almond milk    6 cherry tomatoes, halved    Salt and pepper to taste   Instructions  Heat 1tbsp oil in a pan and sauté the onions until lightly browned. Add garlic, mushrooms, courgette, peppers and chilli. Keep on a low heat until cooked. Set to one side. Mix together the eggs, coconut flour, baking powder and almond milk. Add the cooked vegetable mix to the egg mixture. Add in the sundried tomatoes and olives. Grease a pan with the remainder of the oil (it needs to be able to go in the oven). Pour the mixture into the pan and place the halved tomatoes on top. Place on the heat for 5 mins until the mix starts to set slightly. Place in the oven at 180C (fan oven) until it is firm and cooked through. Turn out onto a plate and cut into slices.]]></image:title>
			<image:caption><![CDATA[Vegetable Frittata Easy to make vegetable frittata with eggs and any vegetables you want to use.Great as a snack, for breakfast or for a main meal. Kids love vegetable frittata as it tastes yummy and it is so versatile. Ingredients 2tbsp coconut oil ½ medium red onion, finely sliced 4 cloves minced garlic 1 cup sliced mushrooms ½ courgette, diced 100g frozen spinach ½ red pepper, sliced 6 olives, chopped A handful sundried tomatoes, chopped ½ scotch bonnet chili, finely chopped 5 very large organic eggs 2tbsp coconut flour 1tsp aluminium free baking powder ¼ cup almond milk 6 cherry tomatoes, halved Salt and pepper to taste Instructions Heat 1tbsp oil in a pan and sauté the onions until lightly browned. Add garlic, mushrooms, courgette, peppers and chilli. Keep on a low heat until cooked. Set to one side. Mix together the eggs, coconut flour, baking powder and almond milk. Add the cooked vegetable mix to the egg mixture. Add in the sundried tomatoes and olives. Grease a pan with the remainder of the oil (it needs to be able to go in the oven). Pour the mixture into the pan and place the halved tomatoes on top. Place on the heat for 5 mins until the mix starts to set slightly. Place in the oven at 180C (fan oven) until it is firm and cooked through. Turn out onto a plate and cut into slices. 1]]></image:caption>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/omelette-1071021.jpg</image:loc>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/27/chia-seed-pudding/</loc>
		<lastmod>2018-03-27T15:22:45+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/chia-seeds-628298.jpg</image:loc>
			<image:title><![CDATA[chia seed pudding is a healthy and tasty dish which is great for breakfast brunch lunch or dinner or as a healthy snack any time of day. You can serve it with dairy milk or a dairy free nut milk and add some fresh fruit on top]]></image:title>
			<image:caption><![CDATA[chia seed pudding is a healthy and tasty dish which is great for breakfast brunch lunch or dinner or as a healthy snack any time of day. You can serve it with dairy milk or a dairy free nut milk and add some fresh fruit on top 1]]></image:caption>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/27/roasted-stuffed-peppers/</loc>
		<lastmod>2018-03-27T16:06:34+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/stuffed-pepper-2255998.jpg</image:loc>
			<image:title><![CDATA[Stuffed roasted peppers are great for lunch or dinner and are easy to make. Whilst they are roasting in the oven you can prepare a tasty salad to accompany them or some sweet potato wedges in the oven at the same time.]]></image:title>
			<image:caption><![CDATA[Stuffed roasted peppers are great for lunch or dinner and are easy to make. Whilst they are roasting in the oven you can prepare a tasty salad to accompany them or some sweet potato wedges in the oven at the same time. 1]]></image:caption>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/27/homemade-chicken-tikka-kebabs/</loc>
		<lastmod>2018-03-27T18:19:53+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/food-3256559.jpg</image:loc>
			<image:title><![CDATA[Chicken kebabs are great roasted in the oven or grilled or on the barbecue. You can add vegetables of your choice and marinate in the seasoning of your choice.]]></image:title>
			<image:caption><![CDATA[Chicken kebabs are great roasted in the oven or grilled or on the barbecue. You can add vegetables of your choice and marinate in the seasoning of your choice. 1]]></image:caption>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/27/spaghetti-squash-pizza-boats/</loc>
		<lastmod>2018-03-27T18:24:06+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/Spaghetti-Squash-Pizza-Boats-1.jpg</image:loc>
			<image:title><![CDATA[Spaghetti Squash Pizza Boats are a great for a main meal with your favourite pizza toppings. You can use other vegetables instead such as courgette, aubergine or butternut squash]]></image:title>
			<image:caption><![CDATA[Spaghetti Squash Pizza Boats are a great for a main meal with your favourite pizza toppings. You can use other vegetables instead such as courgette, aubergine or butternut squash]]></image:caption>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/27/homemade-vegetable-enchiladas/</loc>
		<lastmod>2018-03-28T18:20:23+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/mexican-245240.jpg</image:loc>
			<image:title><![CDATA[Homemade enchiladas are a healthy and tasty dish and so easy to make. You can make a vegetarian version or add some chicken or beef or prawns. You can spice it up a bit or keep it mellow accordinbg to taste. It's a fun dish to make as a family and put together as you go along!]]></image:title>
			<image:caption><![CDATA[Homemade enchiladas are a healthy and tasty dish and so easy to make. You can make a vegetarian version or add some chicken or beef or prawns. You can spice it up a bit or keep it mellow accordinbg to taste. It's a fun dish to make as a family and put together as you go along! 1]]></image:caption>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/28/mushroom-asparagus-omelette/</loc>
		<lastmod>2018-03-28T20:40:20+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/omelette-2808678-1.jpg</image:loc>
			<image:title><![CDATA[mushroom and asparagus omelette is so easy to make and really tasty too. Full of goodness and suitable for vegetarians and meat lovers alike]]></image:title>
			<image:caption><![CDATA[mushroom and asparagus omelette is so easy to make and really tasty too. Full of goodness and suitable for vegetarians and meat lovers alike 1]]></image:caption>
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		<loc>https://www.claregoldfinch.com/2018/03/29/bliss-balls/</loc>
		<lastmod>2018-03-30T10:42:21+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/energy-balls-2897663-2.jpg</image:loc>
			<image:title><![CDATA[Bliss balls are great to eat as a healthy snack or for breakfast or dessert. You can make them with dairy milk, milk kefir or fresh cheese]]></image:title>
			<image:caption><![CDATA[Bliss balls are great to eat as a healthy snack or for breakfast or dessert. You can make them with dairy milk, milk kefir or fresh cheese 1]]></image:caption>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/04/01/simple-recipes-to-make-classic-beet-red-cabbage-sauerkrauts/</loc>
		<lastmod>2018-04-01T14:27:51+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/00544.jpg</image:loc>
			<image:title><![CDATA[homemade sauerkraut is easy to make and lasts for up to 6 months in the fridge]]></image:title>
			<image:caption><![CDATA[homemade sauerkraut is easy to make and lasts for up to 6 months in the fridge 1]]></image:caption>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/04/preserving-248030.jpg</image:loc>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/04/01/what-is-kimchi-and-how-can-i-make-it-at-home/</loc>
		<lastmod>2018-04-01T15:58:23+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/04/kimchi-2337822.jpg</image:loc>
			<image:title><![CDATA[traditional korean kimchi is a really healthy fermented food which is easy to make at home and so adaptable. you can use a whole range of vegetables and make it spicy or hot according to your taste]]></image:title>
			<image:caption><![CDATA[traditional korean kimchi is a really healthy fermented food which is easy to make at home and so adaptable. you can use a whole range of vegetables and make it spicy or hot according to your taste 1]]></image:caption>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/04/making-kimchi.jpg</image:loc>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/31/top-10-tips-to-start-fermenting-your-own-foods-at-home/</loc>
		<lastmod>2018-04-01T15:58:44+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/fermented-foods.png</image:loc>
			<image:title><![CDATA[Learn How To Make Sauerkraut, Kimchi, Matsoni Yoghurt, Water Kefir, Coconut Kefir, Milk Kefir &amp; Kombucha. These traditional probiotic foods and drinks have existed for thousands of years and are a really healthy addition to your daily diet. Taken on a regular basis fermented foods and drinks will help to:  Boost your immune system Reduce inflammation and pain in your body Lift your mood and improve your concentration Improve digestion Reduce the risks of certain cancers Help balance your blood sugar levels Enhance brain function – especially for Alzheimer’s sufferers Improve nutrient absorption Ward off many other diseases]]></image:title>
			<image:caption><![CDATA[Learn How To Make Sauerkraut, Kimchi, Matsoni Yoghurt, Water Kefir, Coconut Kefir, Milk Kefir &amp; Kombucha. These traditional probiotic foods and drinks have existed for thousands of years and are a really healthy addition to your daily diet. Taken on a regular basis fermented foods and drinks will help to: Boost your immune system Reduce inflammation and pain in your body Lift your mood and improve your concentration Improve digestion Reduce the risks of certain cancers Help balance your blood sugar levels Enhance brain function – especially for Alzheimer’s sufferers Improve nutrient absorption Ward off many other diseases 1]]></image:caption>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/sauerkraut-1675109.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/pickled-cucumbers-1520638.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/pickles-1799731.jpg</image:loc>
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			<image:loc>http://www.claregoldfinch.com/wp-content/uploads/2018/03/cucumbers-1488358.jpg</image:loc>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/04/06/homemade-coconut-flour-pancakes/</loc>
		<lastmod>2018-04-06T19:56:31+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/04/pancake-1984716.jpg</image:loc>
			<image:title><![CDATA[coconut flour pancakes are great for ba healthy breakfast healthy snack or healthy dessert. They are gluten free and full of goodness]]></image:title>
			<image:caption><![CDATA[coconut flour pancakes are great for ba healthy breakfast healthy snack or healthy dessert. They are gluten free and full of goodness 1]]></image:caption>
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	<url>
		<loc>https://www.claregoldfinch.com/2018/03/26/homemade-oat-quinoa-granola/</loc>
		<lastmod>2018-05-19T20:11:43+01:00</lastmod>
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			<image:loc>https://www.claregoldfinch.com/wp-content/uploads/2018/03/yogurt-2673708.jpg</image:loc>
			<image:title><![CDATA[Homemade granola is a great dish to make at home. You can add any fruits you like and a mixture of nuts and seeds. It's great with oats and quinoa or teff. You can eat it on its own or with organic GREEK YOGHURT, milk or milk kefir and add some honey in too]]></image:title>
			<image:caption><![CDATA[Homemade granola is a great dish to make at home. You can add any fruits you like and a mixture of nuts and seeds. It's great with oats and quinoa or teff. You can eat it on its own or with organic GREEK YOGHURT, milk or milk kefir and add some honey in too 1]]></image:caption>
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	</url>
	<url>
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