A Savoury Soul: Mia Uren // Chia Mia

Another fellow IINer (Institute of Integrative Nutrition), Mia from Chia Mia is extremely passionate about living a healthy, happy life.

Her blog is full of enticing recipes like this one and this one plus great health tips like why it's important to keep your body in a state of being alkaline instead of acidic and why Dandelion Root tea is so good for you.

Read on to learn more about Mia and her mission to help others learn to love eating healthy as much as she does.


Tell me more about what led you to health coaching and The Institute of Integrative Nutrition?

I grew up in a very healthy household as both my parents are Chiropractors and living a healthy life is extremely important to them. However, when I moved out of home at 18 I started to get into the party scene and only cared about getting drunk on the weekend. As a result I did not take very good care of my body. About a year and a half ago I started to get sick of having no direction in life and constantly being tired and feeling like crap so I started to search the web looking at the benefits of certain super foods. Before long, I was obsessed with the benefits of organic wholefoods and how I could incorporate them into my diet in a fun and delicious ways. I stumbled onto numerous health blogs which I would check religiously every day. I then came across the role of a health coach on one of these blogs and instantly knew that was what I wanted to do. I enrolled with IIN and life has just been getting better and better ever since!

What is your health philosophy?

I believe in order to truly be healthy you need to fill your body with well sourced whole foods 80% of the time but also let yourself indulge 20% of the time as life is too short to deprive yourself of foods you truly love (for me it is cheese!). In saying that, though, also remember that there are many healthy alternatives to some of your favorite junk foods that in my opinion taste better than the original. Surround yourself with a positive supportive network of friends, find an exercise you love doing and be as active as possible, find a passion in life, enjoy time to yourself at least once a week and remember to stop and have fun every once in a while.  

What are your top 3 favorite plant-based recipes?

Kimberly Sniders ‘Glowing Green Smoothie’ http://kimberlysnyder.net/blog/ggs/ I make a big batch of this every Sunday and keep enough in the fridge for 2 days, then freeze the rest to defrost when needed. This is what I put in mine but you can change it round to use whatever veggies or fruit you like. It makes enough for 6 days.


500ml filtered water 4 cucumbers 1 bunch kale, stalks removed (I like to steam mine lightly first) 5 stalks celery Big bunch mint ½ head lettuce 1 lemon, skin removed 1 knob ginger 2 handfuls baby spinach ½ pear

Blend all ingredients until smooth. You may need to do this in 2-3 batches as there are a lot of ingredients.

My ‘Supergreen Pesto’ recipe. This is great to add to zucchini pasta or as a sauce or dip. http://chiamiablog.wordpress.com/2013/06/13/super-green-pesto/#more-869

My ‘Lettuce Leaf Bruschetta’. This is a great entrée for a dinner party. http://chiamiablog.wordpress.com/2013/01/22/lettuce-leaf-bruschetta/
What are your top 3 favorite plant-based ingredients to use?

Avocado - my all-time favourite food; you can do so much with it and it can be used in both sweet and savory dishes. My current obsession is this choc pie where avocado is used for the filling. http://chiamiablog.wordpress.com/2013/07/29/chocolate-banana-cream-tart/

Kale - I think this is every health foodie’s favorite! Again it is so versatile and the health benefits are endless.

Zucchini - another very versatile vegetable; I am loving zucchini pasta at the moment.

If you have one piece of health advice to give what is it?

Can I give two?

Drink at least 2L of clean filtered water every day. I know this is so cliché but it really is so important as it flushes out a lot of the bad stuff in our bodies and helps you glow from the inside out.

Also eat your greens! Try and incorporate them into every meal if possible; their health benefits are endless.

Blend your veggies and filtered water to make a smoothie in the morning and you have these two health tip combined :)

What are your favorite healthy go to snacks?

I love nut butter spread on some apple or celery then sprinkled with cinnamon. I also love activated nuts; they are a very quick and easy and accessible snack.  Cutting up some carrot and dipping it into an avocado is another favorite.

In your words, what is a Savoury Soul?

A savoury soul to me is someone who has a positive outlook on life and is grateful for everything around them. They are someone who is always willing to help inspire and improve the lives of people around them. 


Mia Uren is a health coach and founder of health blog Chia Mia. She is extremely passionate about living a healthy, happy life and her mission is to promote an educational approach to food and drink consumption by providing wholesome, tasty and stimulating alternatives. Through this she hopes to help men and women explore a positive, anxiety-free approach to eating and, ultimately, move towards self-acceptance and self-love.

You can also find her on Facebook and Twitter.