This is for whoever is looking after kids this Easter hols! Keeping the wee ‘uns occupied on rainy days while satisfying their relentlessly voracious appetites can be a session of culinary medicine education and life skills making a healthy Rocky Road sweet treat. What is this sorcery, I hear you cry? Yes, an easy Rocky…
Asparagus season. One of the first spring veg, and something Cornwall happens to produce, so that’s an extra big bonus! Even better? How beautifully it pairs with that occasional Sunday brunch treat, fresh local soft boiled eggs. What easier way to get a veg portion into breakfast (followed by a piece of fruit for more…
Thrilled to be one of the first 500 Ambassadors for Cornwall – this very special corner of the world is the land of my birth, the place I’m lucky enough to call home, and epically beautiful. Breathtaking beaches, magical moors, and wondrous woodland, to say nothing of warm and friendly people. When it comes to…
I absolutely love wild garlic season. Such an easy ingredient to use, so much flavour, free to forage (responsibly), and prodigiously healthy. Wild garlic is a great way to change up how you get your 3 portions of folate-rich greens every day – yes, I said 3! That doesn’t have to be hard when you…
Our energy levels are one of those health aspects that we can be guilty of vastly underestimating. Slumps and peaks are seemingly so common that we almost accept them as ‘normal’ – trust me, they’re not! If there’s one thing that can significantly improve our lives and our mental state, plus make completing those to…
It’s true that our size can have little to do with our health – if you’re a yo-yo dieter who has tried all the fad diets over the years (with January resolutions and approaching summers prime time for leaping for the latest diet ‘miracle’) it’s very likely that your body is totally confused. There are…
Want to supercharge your smoothies and your salads? Make sure that romaine lettuce is added to the mix and your smoothie or salad will be packed with nutrients before you add anything else! The rich nutrient profile, fibre, extremely low calorie content and high water volume combine to make the humble romaine (also called cos)…
The summer’s here, and the summer means strawberries. There are many ways to use them, apart from the ever-wonderful lusciously red slivers drizzled with cream. They go surprisingly well with pepper, basil, and in salads and savoury dishes, expanding their versatility beyond cakes, desserts and preserves. So I’m sharing a way of maximising the seasonal…
We’ve all been there – without warning, and with no clear cause, we feel (and look) like we’ve swallowed a football! Bloating is one of the top 5 symptoms that I’m asked about regularly – it seems to be a feature in many niggles, conditions and illnesses, but in fact is really a sign of…
Although spring has officially sprung here in the northern hemisphere, the evenings are still chilly enough to want warming food, so here’s a luscious, comforting recipe that can make a great family supper or an easy dish for entertaining. It also has a wonderfully calming effect on the brain, making it good for anxiety, so…
If your consumption of sea vegetables thus far on your culinary journey has been limited to a bit of sushi from the supermarket, then you’re missing out. Whether it’s for flavour or health, seaweed is a fantastic food to add to your diet, and best of all, it doesn’t have to be from imported sources…
How many of us can honestly say we don’t love something sweet? Ever since we were children, most bribes, temptations or treats that were reward or comfort based have revolved around foods containing sugar. In this way many of us have been conditioned to both like and crave sugar. Hard day? Whether it’s reaching for…
Some physical niggles are very irritating, we don’t want to bother the doctor with them and the solution seems impossible to find. Simple additions or exclusions from our diet are often the answer, so if you or anyone you know is plagued by any of these common problems, try these easy remedies: 1. Restless legs:…
As we hit the Easter celebrations, if you’re preparing to entertain the family for Easter Sunday lunch, you might be wondering what to make for dessert that is light yet indulgent, easy to do, and people-pleasing with a seriously healthy edge. For me, a cake using healthily alternative ingredients like ground almonds, polenta and dark…
Bone broth, or stock as we call it in the UK, is a rich source of gelatin, enhancing protein absorption, plus important trace minerals. For those who can’t eat much dairy, stock is also an important natural source of calcium. incredibly healing and nutritious, it’s worth making and freezing so that there is always some…
Gluten isn’t always the culprit when we have problems with digestion or the gut in general. Bread isn’t the enemy! In reality, proper bread is your gut’s friend. So, how do you know whether you really do have a problem with gluten, or whether it’s something else? And how do you find a loaf that…
Our relationship with our hormones is a long one. For women particularly, the 40-odd year relationship can be like a rollercoaster, filled with twists, turns, and stomach-churning effects, expected or otherwise. So how do we keep our hormones balanced, and avoid upsetting the very delicate equilibrium? Food is certainly a major part of our toolkit,…
One of the things that I end up talking about a lot, whether in classes or with clients, is the importance of keeping blood sugar balanced throughout the day. Avoiding the late morning or mid afternoon slump that has us reaching for a quick fix is a key factor in sidestepping a number of niggles…
This seasonal recipe makes a lovely meal for all the family. Swiss chard may not be considered a staple in the diet of many in the UK, but it should be, especially when locally grown. Part of the beetroot family, it’s incredibly versatile and nutritious, but low in calories. An array of vitamins and minerals…
There comes a time in everyone’s life when we feel the need for a boost. A serious boost. No matter how healthy or ‘good’ you try to be, let’s face it, life can get in the way. In times of stress, adding some extra oomph to your diet is positively required! So what’s the truth…
Here’s a recipe for a delectable dahl with homemade naan, very easy, and a great way of eating more pulses to boost the intake and absorption of brain-balancing, mood-enhancing nutrients essential for mental health, reduce inflammation and generally provide a delicious dose of healthy comfort food. For an added aspect, make the naan breads to…
For those who want to know exactly how aspartame (and other artificial sweeteners) damage our bodies, here’s a good article by Dr H J Roberts, well respected medical researcher and scientist. Scary stuff, but hopefully it will get people to understand and spread the word (especially to friends and family buying anything they think is…
Fats are good. Yes, they really are! They lubricate our joints, nourish our gut lining, smooth brain function, make up most of our brain tissue, store some vitamins, and are necessary for the absorption and use of some crucial nutrients, among more processes than you can count! But the caveat is, of course, that it’s…
Top five tips for a flat stomach – fitness classes or the gym might be the way to get abs you can bounce a coin on, but try the following things to get a flatter midriff today: 1. Swap white, processed carbs for granary/wholegrains: avoiding bread, pasta and rice should only be done under professional supervision, after…
Whether you’re exploring the health benefits of switching to vegan or a more plant based diet, or you already eat this way, it’s crucial you make the right food choices to ensure it really is the health boost that you want it to be! It’s still very easy to eat unhealthily on a vegan diet…
I asked you all about your health and well-being goals and you told me. And you’re an ambitious, energetic bunch when it comes to healthy eating! And I was so excited to see how many of you had already taken huge steps towards improved nutrition and were experiencing the benefits already. Since there were many…
Winter. That time of darkness, cold, rain and gales, snow and hail, ice and shivers (depending where you live, of course!). For many of us, especially the food lovers, comfort food is firmly on the menu, and means something different to all of us. The temptation, of course, is to go for foods that are…
SAD, or seasonal affective disorder, is more common in the UK than we might think. Weak, watery winter sunshine, if we get any at all, doesn’t exactly encourage us to get out and about, leaving us at risk of low vitamin D and serotonin levels. So if you, or someone you know, seems to retreat…
100g almonds, roughly chopped 100g oats 40g dried apricots, chopped small 40g dried blueberries 40g dried cranberries 30g coconut oil 50g coconut sugar 1 1/2 tbsp honey 20g buckwheat flour 150 ml coconut milk 200g dark chocolate Preheat the oven to 170 degrees, and line a baking tray with baking parchment. Mix the almonds and…
This winter, decide to stay off the vitamin C supplements (often containing nasties that have a negative impact on our health) and make your own. Yes, it really is that easy! A great activity for kids, and such a great way to get immune boosting nutrients into their diets without fighting over pills and potions.…
As the season of the flu bug approaches (and there’s always a rash of autumn colds when the schools go back) bump up your immunity by paying special attention to your fruit and veg intake. We should be eating at least 5-7 portions a day, and at least 1 portion with every meal (including breakfast). Are…
Breakfast, we’ve all been told by our mothers or grandmothers, is the most important meal of the day. If you believe what you read in the media, this ‘fact’ has been proved and disproved a thousand times in recent years, as different fads arrive and go out of fashion. The truth? Breakfast is crucial. Our…
You can’t drive anywhere in our beautiful county at the moment without seeing fields of sweet corn ears standing tall and straight, waiting for harvest. As a child, I loved nothing better than freshly picked corn on the cob, hot from the pan, and dripping with melted butter which ran down my chin as I…
We all want good mood, clear thinking, focused concentration and a sense of calmly coping with everything the day brings. Did you know that what and how you eat has a massive impact on all of those brain functions? The creation and balance of neurotransmitters, plus the interplay with your adrenal glands and blood sugar…
There are so many ways to enjoy asparagus while the season lasts and it’s at its best – lightly streamed, in a tart, in a str fry, wrapped in prosciutto or bacon, or just drizzled with butter, or with a luxurious sauce. Try this luscious hollandaise to go with the new season’s asparagus. Gorgeous! Hollandaise…
We’ve made it to February, with spring hopefully just around the corner. I, for one, will be very happy to see more sunshine after an incredibly dreary, rainy winter. It makes me want to hibernate and reach for comfort food, so it’s lucky comfort food can still be very healthy! To me, all good food…
The festive season means many things, but to me, on the inevitable taste and sensory level that I seem to have as a default mode, December means spices. Cinnamon, ginger, nutmeg, cloves, oranges, all spice, and so much more. Jewelled colours, rich aromas, and warmth to counteract the wintry chill. There are so many ways…
After a few days of strange, unusual, and if I’m honest, chaotic events (culminating in nearly running over a suicidal seagull focused only on the lollipop clamped jealously in its beak, proving how dangerous junk food is!), I was thrilled to receive the inaugural copy of Walnut magazine – I was approached to write foodie health articles…
If you’re looking to reduce carbohydrates and increase protein in your diet, one of those foods that is the most difficult to replace is potatoes, the staple of so many meals that revolve around the traditional meat and vegetables. When it comes to family meals too, removing potatoes, and wishing to reduce tons of pasta…
Rice and broccoli might look a bit boring, but don’t skim past yet! The fibre in rice is an obvious benefit, but did you know that rice, especially organic brown rice, is a good source of the B6 required for promoting weight loss and has some protein too? Rice salads are incredibly versatile, and even…
Pizza immediately gets classified as junk food or fast food, but in truth, a properly, or consciously, made pizza is an exceptionally healthy meal. If wheat is an issue for you, using a heritage grain like spelt can help get around that. Remember those symptoms could be due to a number of factors – see…
If it’s a healthy alternative to crisps you’re after, this is it. Extremely easy, cheesy and moreish, it’s a great way to get greens into kids as well as into yourself. Kale is a real powerhouse of vitamins, minerals and fibre, and paired with only a couple of other ingredients it can be turned from…
Eggs are the ideal breakfast or light lunch choice. As a direct source of acetylcholine, the substance that works as a neurotransmitter in the brain promoting focus and concentration, it’s perfect for a day that needs you to stay sharp mentally. It’s also great for keeping you feeling fuller for longer, and getting a portion…
Early summer veg are a joy, and those first broad beans are among my favourites. Beans are such a healthy food, particularly for women – research has shown that women eating beans and pulses three or more times a week are at least 25% less likely to be diagnosed with a hormonal cancer like breast…
February. Sigh. In the light (or lack of it..) of the weather and time of year, the recipe choice has to focus on breakfast as the mainstay of winter healthy (h)eating! Here’s a recipe with a definite winter slant, an amazing way to start the day, especially in this wet, wild, wintry weather. Keep the…
This is an example of the monthly foodie health focus that Heal Your Health members on Facebook get, taking the health and food questions so many of us wonder about, and giving definitive, actionable advice along with a recipe (sometimes accompanied by a demo video). Your life is incredibly busy, but you want to take…
SAD, or seasonal affective disorder, is more common in the UK than we might think. Weak, watery winter sunshine, if we get any at all, doesn’t exactly encourage us to get out and about, leaving us at risk of low vitamin D and serotonin levels. So if you, or someone you know, seems to retreat…
Interesting stuff – we know gut flora is so important to health that it should be designated as an organ or system in its own right, and here’s yet more evidence that the gut affects mood, stress response and brain function. To read the full article, click here. Grab your FREE Your Happy, Healthy Day…
I’m feeling the need for total nourishment today, and yet I’m craving light foods rather than comfort food (even in the depths of a British winter!) Think body-is-a-temple kind of food. but, being busy working away on the new website and preparing to start the radio show, it’s a working weekend, so quick and easy…
There are many reasons people try excluding dairy products from their diet, not least because they think they have a reaction to them. In reality, nothing should be excluded without proper diagnosis of an issue with the food – sometimes stress or other factors could be at the root of your symptoms, so excluding a…
Ditch the stimulants – It is easy to pour a glass of wine or perk yourself up with a cappuccino or chocolate bar when you’re anxious and tired. But while the odd treat is fine, a regular coffee, chocolate or alcohol habit is a real stress on the body. Caffeine, alcohol and sugar are all…
Only suggestions . . . use your imagination! Breakfast Mid-morning snack Lunch Mid-afternoon snack Dinner Monday 2 scrambled eggs cooked in olive oil or a little organic unsalted butter, on wholemeal or rye toast. Scramble the eggs with a little spinach or have them with grilled tomatoes. Sliced pepper (any colour) with hummus…
Make a scrumptious onion and sage soup today, and kill two birds with one stone – clear out onions from the veg box or fridge, and fight allergies at the same time! It might not be classic hay fever season, but our immune systems benefit from the boost that onions’ allergy-fighting nutrients bring to the…
So, what’s a naturally nourishing seasonal recipe for January to begin the year as healthily as possible? The winter, and especially January, are kale season, so a lovely kale recipe it is! Kale is everywhere at the moment, and rightly so – it’s the daddy of nutritious greens. It’s a potent source of plant betacarotene,…
The sugar detox is one of the flurry of wonder-diets that appear in a veritable blizzard even before the last bell of new year has died away. The inevitable bandwagon is rolling along predictably, gathering so many passengers that it must be in danger of toppling over. The original sugar detox guru does use sweet…
Interesting stuff – we know gut flora is so important to health that it should be designated as an organ or system in its own right, and here’s yet more evidence that the gut affects mood, stress response and brain function. Decreased social anxiety among young adults who eat fermented foods Grab your FREE Your…
What a whirlwind life has been since Christmas! Besides being offered a twice monthly radio show (more details soon!), I’ve been busy loading fabulous recipes, health advice and resources onto the Functional Foodie membership, course and recipe hub website in preparation for launch later this month/early February. Here’s my new logo, looking amazing on an apron…
Finding an inexpensive, simple but tasty meat option for an evening meal can be a challenge, so here’s a great way to get a nutritious, lean and delicious dinner on the table with very little effort. Pork loins are very versatile, and as long as they are not allowed to dry out or overcook, they…
This recipe is a simple, spiced roast that’s quick and easy for a week night, but equally good on an autumn Sunday. The spice rub adds warmth and colour as well as incredible flavour, while the spices themselves are brimming with health benefits. I’ll save that for a separate post! The roasted onions, coated in…
Eat: – always eat breakfast, and try to eat it within an hour of getting up (whether you’re hungry or not!) – eat three meals and two snacks a day; – eat 4 or more servings of wholegrains. – eat fish. – eat whole foods, like wholegrains, lentils, beans, nuts, seeds, fresh fruit and veg, and…
Your staple ingredients: – Milk – coconut, nut or goat’s – make your own almond milk (see recipe) – Yoghurt – unsweetened organic bio yoghurt, fruit organic bio yogurt; – Soda, sourdough or spelt bread; – Raw, unsalted nuts (almonds, hazelnuts, pecans, brazils, walnuts, cashews) and seeds; (sunflower, pumpkin, flaxseeds, hemp, sesame). Keep these in…
When you eat a whole, natural diet, detoxing to ‘cleanse’ your system isn’t necessary. Our body is a powerful cleansing and healing organism all on its own, but modern life can cause toxins to build up; stressful times can leave us sluggish; there can be many reasons why a few days to take the pressure…
Identify the cause: causes of stress can include a hectic work schedule, lack of sleep, imbalanced blood sugar, intensive athletic training, bereavement, divorce, etc. Seek ways to remove the stress from your life if possible, and seek outside help if required such as counseling. You could consider therapies such as Neuro Linguistic Programming (NLP), hypnotherapy or Cognitive Behavioural Therapy (CBT)…
In nutritional terms, a superfood is a nutrient dense food packed full of vitamins and minerals and other health promoting properties, which may help to boost our health and protect us from diseases such as heart disease and cancer. Some are over-hyped! All real foods are superfoods in a broad, well balanced natural eating regime, but some…
An intolerance or sensitivity to wheat is a common cause of tiredness, loss of concentration and digestive problems. Stop to consider how often it is eaten, possibly at every meal (cereal or toast for breakfast, a sandwich for lunch, and pasta in the evening, any biscuits, cakes or snacks during the day). While it’s fine to try…
COLOURS 102,104,107,110,122,123,124,127,128, 129,132,133,142,151,155, natural colour 160b (annatto) PRESERVATIVES Sorbates 200, 201, 202, 203 Benzoates 210, 211, 212, 213 Sulphites 220, 221, 222, 223, 224, 225, 226, 227, 228 Nitrates, nitrites 249, 250, 251, 252 Propionates 280, 281, 282, 283 ANTIOXIDANTS Gallates 310, 311, 312 TBHQ, BHA, BHT 319, 320, 321 FLAVOUR ENHANCERS Glutamates incl MSG…
The basic premise is that we should have alkaline and acidic foods in a ratio of 70/30, though this varies wildly! Some alkalising diets advocate drastically reducing all acid-forming foods, including fruit, meat, dairy and even green tea. Some charts determine acidity or alkalinity on the food before it is consumed. The effect the food has on the…
What do you really need to keep your immune system strong from season to season? Well, enough of everything, to stay really balanced and healthy, but some nutrients play pivotal roles in our health, and zinc is one of them. Zinc is one of the most important nutrients in immunity and healthy weight, so to…
For those of us lucky enough to live in the South West of the UK, it plays a surprising role in our life expectancy – we have the highest life expectancy in the country! Very good news for me and my fellow Devonians and Cornish piskies, but what about tips for us all to live…
SAD, or seasonal affective disorder, is more common in the UK than we might think. Weak, watery winter sunshine, if we get any at all, doesn’t exactly encourage us to get out and about, leaving us at risk of low vitamin D and serotonin levels. So if you, or someone you know, seems to retreat…
I asked you all about your health and well-being goals and you told me. And you’re an ambitious, energetic bunch when it comes to healthy eating! And I was so excited to see how many of you had already taken huge steps towards improved nutrition and were experiencing the benefits already. Since there were many…
So, for a recipe to start the new year, what about something ‘clean’? A chicken recipe, but a chilli too? After the seasonal indulgence, with a plethora of diets, detoxes and all sorts of regimes flying about (my thoughts on these later in the week!!) what we could do with is maximum nutrition, fantastic taste…
Supercharge for winter! Which vegetable superfoods are the best choices to ward off colds and flu? Obviously all veg is good, but to maximise nutrient intake in simple ways, some are better all rounders than others. Cabbage is a good choice, containing cancer-fighting glucosinolates, though a better choice would be watercress. This is a powerhouse…
While this might take a while to marinade, it’s spectacularly quick to cook, and delivers a comforting dish in no time that the whole family will love. Chicken is one of the best foods for supporting brain function, stress, mood and mental health, so if you’ve had a hard day at work, this is what…
When it comes to healthy comfort food, soup and curry are kings! This is an absolutely gorgeous hybrid of both. Whether it’s the depths of a frosty winter, or a sunny summer’s day, Thai food goes down a treat, bursting with health and flavour. The protein of chicken and the good fats of coconut milk…
This is a lovely, indulgent meal when you have a bit more time, and want to produce an impressive supper with healthy credentials. It doesn’t get healthier than kale and mushrooms. Kale is one of the most nutritious greens, and the humble mushroom has been shown to be a veritable supercharged superfood with recent research…
There’s a perception that making your own bread is time-consuming, tricky work that can just as easily see you end up with a doorstop as with a fragrant, fluffy loaf. Fear not, though – there are some recipes and ways to make bread that almost guarantee an edible result you can be proud of! To…
Asparagus is one of those very special seasonal veg as the season is so short. For those who try to eat seasonally by buying locally, when Asparagus season hits, it’s to be savoured as much as possible for that brief time. All veg are superfoods in their own way, as we know, and asparagus is…
Cake with veg? Absolutely! Kids love these, and they’re just as popular with adults. Being able to stuff in two such nutritious veg that adapt so well to baking needs little introduction. With a raft of ingredients like nuts and spices on top of the veg that add different nutrient profiles, fibre and health benefits,…
How about this simple but luscious, comparatively light and healthy recipe for a bit of NYE entertaining? Really useful if you have to feed lots of people, and also easy on the crockery as napkins or picnic plates could be used Bring a fragrant, exotic flavour to your celebrations, no matter how large or small, to…
With Christmas on the doorstep, and some wonderful seasonal greens, here’s a healthy diet side dish that’s not just suitable for the Festive Feast, it’s great all through the winter for some serious nutrients, and uses the love-them-or-hate-them Marmite of greens – Brussels sprouts! There’s no doubt about it, sprouts cooked properly are gorgeous green…
If the seasonal parties are leaving their hangover mark, whip up the Greens in a Glass smoothie in your smoothie maker or blender. The nutrients will help your body deal with the byproducts of the overindulgence, and have you feeling better in no time! Get the ingredients in before your next night out…… Greens in…
A sweet treat for the kids (and grown up kids!) in your life – these cookies are good for lunch boxes, journeys, or for whipping up with the little ‘uns to keep them busy this Christmas with the hols just around the corner. Carrots add a vegetable element, oats keep energy release stable, plus…
Supercharge for winter! Which vegetable superfoods are the best choices to ward off colds and flu? Obviously all veg is good, but to maximise nutrient intake in simple ways, some are better all rounders than others. Cabbage is a good choice, containing cancer-fighting glucosinolates, though a better choice would be watercress. This is a powerhouse…
I’m not a fan of supplements, and this is why. It’s been known in the functional medicine world for a long time – real food first, and then (and only then) add anything that’s still required, specifically, advised by a professional. The only supplements that I designed for my range are those that support specific…
Top five tips for a flat stomach – fitness classes or the gym might be the way to get abs you can bounce a coin on, but try the following things to get a flatter midriff today: 1. Swap white, processed carbs for granary/wholegrains: avoiding bread, pasta and rice should only be done under professional supervision, after…
Everyone who knows me and what I do will tell you that my passion lies in helping others use real food to live real life to the full, and attain real health via delicious, easy healthy eating – busy women especially, who so often put themselves last on the list because they are trying to…
Eating the right way to fuel body and brain is easy, when you know how, of course! It’s even easier when you have the recipes. The balance between good carbs, quality protein and healthy fat, taking micronutrients and fibre into account, getting in proper servings of fruit and veg; sounds complex, but it’s really not…
Make a scrumptious onion and sage soup today, and kill two birds with one stone – clear out onions from the veg box or fridge, and fight allergies at the same time! It might not be classic hay fever season, but our immune systems benefit from the boost that onions’ allergy-fighting nutrients bring to the…
A luscious chicken recipe from the energy recipe resource I’m developing to inspire you into the kitchen, and boost your energy levels for a weekend of fun, wherever you are and whatever you’re doing. Simple Parmesan Chicken 2 large chicken breasts 2 tsp chopped garlic 50 mls/1/4 cup extra virgin olive oil 75g/3/4 cup approx…
To go with the release of Supercharge, and in celebration of boosting health the right way in five minutes a day with smoothies and juices, I filmed a series of video demos giving some easy hints and tips to all the health-conscious fruit and veg fans out there. You can find them on my Youtube…
This post I’m going into full functional foodie mode, plus there’s more than one seasonal pumpkin recipe to warm your cockles. This is what I do, after all. My whole philosophy rests on the nourishing, natural, and ultimately, necessary, need for a diet based around real food. I see clients with all kinds of health…
Refined sugar, empty calories, depleted foods – these are endemic in our national diets. Jamie Oliver is crusading once again (and rightly so) to highlight the awful impact of the nation’s love affair with processed food and sugar, the impact of sleepwalking into disease, and more importantly, the effect of this sleepwalking on our children.…
I was working with my healthy weight loss group last night, talking about cravings (and what is often missing when we crave certain types of food) when we got on to the realm of triggers for over-eating or bad choices. Boredom, stress, hunger, cravings – all of these came up again and again. Once you’re…
Hollandaise sauce 4 large free-range egg yolks 250g cold unsalted butter, diced 1 tbsp of lemon juice (adjust to taste) seasoning Put a cold, heavy-based pan (like Le Creuset) on the hob, add the yolks, butter and 2 tbsp of water. Begin to heat very gently, whisking the contents constantly. The butter will melt, and…
This week’s seasonal recipe makes a lovely meal for all the family. Swiss chard may not be considered a staple in the diet of many in the UK, but it should be, especially when locally grown. Part of the beetroot family, it’s incredibly versatile and nutritious, but low in calories. An array of vitamins and…
Potatoes are one of those foods many cut from their diet as we head towards beach season: perceived as highly starchy, calorific carbs, the humble potato has had quite a bad press in recent times. The truth is very different! Any potato smothered in butter or eaten in large quantities is, of course, going to…
Spinach is one of those green leafy veg that mothers and grandmothers have exhorted us to eat for generations. Clearly they knew something, well before the age of nutritional research! Calorie for calorie, spinach provides more nutrients than any other food, topping the rankings for nutrient richness and diversity. Bursting with high levels of a spectrum…
Whizz up this Brain Boost Smoothie for breakfast if you have a busy, mentally demanding day ahead – the protein, healthy fats, antioxidants, minerals and vitamins will keep blood sugar release steady, brain function sharp, and concentration focused. Just one of the smoothies in the smoothie and juice mini-book I’m currently writing – taking the…
Mushrooms must be just about the only vegetable that has so many varieties nestled under that one umbrella name – chestnut, portobello, morel, chanterelle, ceps, shitake, oyster, enochi, and any number of other varieties, native or exotic, increasingly available. Mushrooms have been celebrated as powerfully nutritious for thousands of years, especially in far eastern cultures. What…
How about this simple but luscious (and comparatively light and healthy!) recipe for a bit of NYE entertaining? Really useful if you have to feed lots of people, and also easy on the crockery as napkins or picnic plates could be used Bring a fragrant, exotic flavour to your celebrations, no matter how large or small,…
Winter is beginning to bite, and Christmas is just around the corner, so, like me, even if you’re being careful to maximise nutrients with fresh food and the odd juice or smoothie, there are still times where only a warming, comforting traditional English pud will do! Puddings always conjure up thoughts of temple-achingly sweet, calorie-laden, guilt-inducingly…
It’s apple season! Apples are a quintessentially English fruit, and the beginning of autumn sees us almost literally rolling in them. The old adage about keeping doctors away by eating a daily apple isn’t actually far from the truth, and as healthcare goes, there are much less delicious ways to keep the change-of-season bugs at…
As summer ends and autumn approaches, courgettes really come into their own. Whether green or yellow, these members of the squash family have a mild flavour, but with an array of health benefits, give them a starring role while they are so fresh and juicy. Chock full of manganese and vitamin C. courgettes don’t just…
Blueberries came to public attention as the first food to be lauded as a superfood’ several years ago, while not really popular here, and more familiar to us as something you ate in a muffin – not exactly the healthiest medium, but balance is everything! From a professional point of view, I believe that all…
Mushrooms must be just about the only vegetable that has so many varieties nestled under that one umbrella name – chestnut, portobello, morel, chanterelle, ceps, shitake, oyster, enochi, and any number of other varieties, native or exotic, increasingly available. Mushrooms have been celebrated as powerfully nutritious for thousands of years, especially in far eastern cultures.…
As a cruciferous vegetable, pak choi is fast becoming a more popular vegetable in its own right, not just used as part of asian cooking. A member of the cabbage family, it’s one of the highest nutritionally ranked vegetables, providing high amounts of more than 21 nutrients. Even more brilliantly, as well as the usual…
Rocket isn’t just a lovely low calorie part of a summer salad; it has a wonderfully spicy flavour that can add a peppery note to omelettes, pizzas, or savoury tarts. Not just a tasty ingredient, rocket is a potent health weapon. A rich source of phytochemicals such as indoles, thiocyanates, sulforaphane, and isothiocyanates as well…
Want to supercharge your summer salads? Then make sure that crunchy cos lettuce is on your plate and it will be packed with nutrients before you add anything else. The rich nutrient profile, fibre, extremely low calorie and high water content combine to make the humble cos (also called romaine) lettuce a health superstar. An…
Food is fabulous all year round, but in summer, the freshest flavours really explode onto our plates! I’m a firm believer in all fresh foods as superfoods, but broad beans are one of those real nutrient powerhouses that absolutely must be seen regularly in a healthy diet, making the most of the seasonal stars. Health-wise,…
Fennel is another of those ‘marmite’ foods – you either love it or hate it, depending on whether or not you’re a fan of the flavour of aniseed! Its flavour is also rather different raw, thinly sliced in a salad, than it is cooked. An easy vegetable to cook braised, roasted or as a gratin,…
You might think the green juice thing is a bit off-putting for a number of reasons, but there’s nothing easier or more refreshing than cucumber and mint in a smoothie made for a summer’s day, for breakfast or a cooling snack. Peel a whole cucumber, cut small chunks straight into a smoothie maker or blender,…
Are you overwhelmed by the thousands of ‘proven diets’ out there and do not know what you should be eating? Do you tend to reach out for food when you’re stressed, angry or sad? Are you feeling sluggish, low of energy and unhappy with your weight? Are you fed up and frustrated that you keep…
The summer’s here, and the summer means strawberries. There are many ways to use them, apart from the ever-wonderful lusciously red slivers drizzled with cream. They go surprisingly well with pepper, basil, and in salads and savoury dishes, expanding their versatility beyond cakes, desserts and preserves. So, this week, I’m sharing a strawberry recipe for…
The sun has deserted us today, but summer is on its way, and the spectre of beaches, skimpier clothes and revealing our limbs to the sun begins to loom! Keep calm, and try this weight loss wonder…… This recipe is a fresh and lovely light lunch or snack which feels indulgent, but actually packs us…
Easter is upon us, along with the school hols, meaning two things – chocolate and keeping the kids occupied! It’s a while since I’ve posted a sweet recipe, and my mission to ‘healthify’ popular treats has moved to a cake already containing a vegetable element – the inimitable carrot cake! A healthy cake recipe? A…
One of the questions I’m frequently asked is what kind of foods are good as a healthy snack or easy light lunch. Dips with lots of veg crudités can be an excellent choice, especially if home made, and light on creamy ingredients. This one is a corker, based on tahini, so it’s creamy, rich and…
Sneezes and itchy eyes seem to have hit lots of people at the moment, and there are certainly a couple of nasty viruses about. With the spring beginning to make its presence felt, though, allergy season has also begun. The break in the persistent rain, and a spell of warmer weather, means the early pollens are…
The early season asparagus is starting to appear – one of my favourite veg, so as always I’m planning to make the most of its short but scrumptious season. What an amazing nutrient-packed spear it is too! As always, the fresher and more local, the better, so make the most of seasonal offerings, for your…
This week’s recipe is a delectable dahl with homemade naan, very easy, and a great way of eating more pulses to boost the intake and absorption of brain-balancing, mood-enhancing nutrients essential for mental health, reduce inflammation and generally provide a delicious dose of healthy comfort food. For an added aspect, make the naan breads to…
So, what healthy, easy and delicious recipe to share this week? With requests for a couple of the recipes I’ve used at events/classes recently, I thought I’d get those out to people. A healthier version of a sweet treat, and the oh-so-quick-and-easy homemade loaf you can put on the table in less than an hour…
February. Sigh. In the light (or lack of it..) of the weather and time of year, the recipe this week has to focus on breakfast as the mainstay of winter healthy (h)eating! Here’s a recipe with a definite winter slant, an amazing way to start the day, especially in this wet, wild, wintry weather. Keep…
The sugar detox is the latest food fad creating headlines and TV progs, everywhere you look it seems. The inevitable bandwagon is rolling along predictably, gathering so many passengers that it must be in danger of toppling over. The original sugar detox guru does use sweet foods, like chocolate and rice syrup. Other ‘diets’ advocate…
What’s a naturally nourishing seasonal recipe for January? The winter, and especially January, are kale season, so a lovely kale recipe it is! Kale is everywhere at the moment, and rightly so – it’s the daddy of nutritious greens. It’s a potent source of plant betacarotene, cancer-fighting sulphorophane and indoles, as well as vitamins C…
SAD, or seasonal affective disorder, is more common in the UK than we might think. Weak, watery winter sunshine, if we get any at all, doesn’t exactly encourage us to get out and about, leaving us at risk of low vitamin D and serotonin levels. So if you, or someone you know, seems to retreat…
For those of us lucky enough to live in the South West of the UK, it plays a surprising role in our life expectancy – we have the highest life expectancy in the country! Very good news for me and my fellow Devonians and Cornish piskies, but what about tips for us all to live…
So, for the recipe this week, what about something ‘clean’? A chicken recipe, but a chilli too? After the seasonal indulgence, with a plethora of diets, detoxes and all sorts of regimes flying about (my thoughts on these later in the week!!) what we could do with is maximum nutrition, fantastic taste and that winter…
How about this simple but luscious, comparatively light and healthy recipe for a bit of NYE entertaining? Really useful if you have to feed lots of people, and also easy on the crockery as napkins or picnic plates could be used Bring a fragrant, exotic flavour to your celebrations, no matter how large or small, to…
Another new year, another new diet plan? Your weight is a reflection of yourself, your life and your relationship with food. We all have a ‘happy’ weight, a natural shape that we are born to be, and which we naturally find when eating the way we are designed to eat. Factors such as stress, lifestyle,…
The Christmas cooking has really started now we’re getting so close to the celebrations! With an eye on healthy diet recipes for the Christmas season for my family, I spent last night experimenting with gravadlax – I wanted a change from smoked salmon, so curing my own salmon seemed like a great idea. One of…
I hope everyone in the Trinity family is feeling more excited than exhausted as Christmas Day draws closer Festivities have probably well and truly started, with work parties, soirees and even our own traditional Crimbo treats piled into the weekly shop! Keeping the calories and alcohol under control is often at the back of our minds…
Running around in crowded places getting the Christmas preparations sorted leaves the way wide open for other people’s coughs and colds. Not the best present for yourself or the rest of the family! The gut counts for nearly half of our immune function, and not just for gastro illness, but colds and flu too. If…
Stressed? This time of year can create stress in a variety of ways. And all while we’re supposed to be joyful and full of goodwill! Staying balanced and calm means keeping on top of what you eat and how you think, so follow these simple steps to start taking control: – eat fresh food, and…
Very possibly made my year when I read about doctors tackling Government and pharmaceutical companies in the papers today – ‘They talk up their medicine and then it is very often a damp squib. We want some sort of focus on prevention. Educating all generations, including our children, in the importance of a good diet…
What’s naturally nourishing in….. December? With Christmas on our doorstep, and some wonderful seasonal greens, here’s a healthy diet side dish that’s not just suitable for the Festive Feast, it’s great all through the winter for some serious nutrients, and uses the love-them-or-hate-them Marmite of greens – Brussels sprouts! There’s no doubt about it, sprouts…
