You've got to get dirty to get clean.

You've got to get dirty to get clean.

What do you get when you put Keira and Rumble together?

A babe.

And a blog called Krumble.

Keira Rumble knows her sh*t about clean eating. So I asked her to tell you babes all about it.

Over to you, Keira.

Let’s both walk to your pantry and grab a plastic bag.

You see everything that is in a packet? Put it in the bag Walk to the bin, throw it away.

Just kidding….well sort of.

Clean eating sometimes may sound a little bit more drastic than it actually is, and let me tell you, there are some super simple steps to help transition into a ‘cleaner way of life’.

I am a firm believer that in order to be truly happy and healthy, we need to nurture your body from the inside out. Now that doesn’t mean to never eat that slice of pizza, or have that piece of cake (I mean, if you really want it, don’t restrict yourself!)

Clean eating isn’t necessarily hard, but it takes a bit of dedication and preparation.

As a general rule, I like to follow this as a guide:

Eat less sugar.

Sugar in my opinion is a huge no no. By having a high intake of sugar, we open ourselves up to numerous health risks such as diabetes, insulin resistance, gut inflammation and so much more.

I have THE worlds biggest sweet tooth. A tip if you are craving sugar is to pop a little bit of apple cider vinegar in your water! Or opt for food/recipes with naturally occurring sugar rather than added sugar, so make friends with medjool dates, they can add a nice sweetness to so many things.

Stay away from anything white.

That means, white bread, white pasta, potato, sugar.

Drink more water.

Filtered if possible!

Eat more whole grains.

Try and stay away from grains that have been modified, you want to eat whole grains that have been the least affected by processing, like quinoa and whole oats (not quick oats). By eating whole grains you get a far better source of fibre and is better for gut inflammation.

Stock up on fresh produce & wash those veggies.

I like to buy straight from the source, so I love going to the farmers markets on the weekend, I find them to be cheaper and much better quality than most produce at the supermarket.

If you can’t buy organic, don’t work yourself up, it is OK. Just remember to wash those bad boys until squeaky clean to remove pesticides and any other nasties.

Know your fats.

Become besties with avocado, coconut oil, olive oil, flaxseed oil and activated nuts.

Fermenting is your friend.

Having had a lot of gut health issues, I found by adding a little bit of fermented veg to most meals really helps with my digestion, bloating, removes toxins from the bod and overall health is fermented veggies.

What a day of inner and outer health looks like for me:


As soon as I wake up: I pour myself a glass of warm water, squeeze 1/4 lemon and a tablespoon of apple cider vinegar. This helps to alkaline your body, regulate your blood sugar and helps with digestion.

Beauty-wise, I am obsessed with serum, I pop on vitamin C serum I then put on a good moisturizer like Frank (he is so good to me).

I then make some brekky:

Sprouted bread, goats feta, sliced tomato, basil, olive oil.
Turmeric scrambled eggs, baby spinach and fermented veg
Brown rice/millet porridge with stewed apples and chia seeds
Chai Breakfast smoothie (chia seeds, vegan protein, ice, coconut milk, 3 medjool dates, cold drip coffee*, mixed spice) *can omit coffee.

Mid Snack:

Hummus & celery
Nuts (like activated almonds)
Protein shake (vegan protein, ice, almond milk or coconut water)


Falafel with hummus, iceberg lettuce, flaxseeds, cherry tomatoes.
Bone Broth (amazing source of collagen, great for joints and gut inflammation)
Chicken salad with avocado, chickpeas, cherry tomatoes, kale, pepitas, flaxseeds & tahini dressing.


Chickpea pasta with homemade pesto
Zucchini Zoodle Spag Bol with lean mince
Eggplant lasagne (meat free)
Cauliflower pizza with your fav topping
Clean nachos with sweet potato chips (see recipe)

Dessert/Naughty but nice treats:

Stewed apples with chia seeds
Dairy free ice-cream

Before bed:

Smother your bod and face with frank.

Most of all, just relax, take a deep breath and enjoy the food you’re eating. It is ok if you slip up, don’t beat yourself up – because moderation is key! Small steps are better than none, and your body will love you nearly as much as Frank does!!

Love, K x

I wish I had a mouth, that sounds delicious.

I can’t feed myself, but I can feed your skin. Get 20% off my natural Sweet Cheeks & Original Introduction skincare kits, as part of my Go Natural Challenge.

x frank.

You've got to get dirty to get clean.