The Top UK Spring Anti-Inflammatory Foods You’re (Probably) Not Eating Yet

The Top UK Spring Anti-Inflammatory Foods You’re (Probably) Not Eating Yet

I believe seasonal eating isn’t just good for the planet — it’s one of the most powerful ways to naturally support your body’s health.

Spring in the UK brings a fresh wave of vibrant, nutrient-dense foods that can cool inflammation, reset digestion, and brighten your mood after a long winter.

We all know about turmeric and green tea — but today, let’s celebrate some of the seasonal anti-inflammatory foods you might not be including yet (but absolutely should be!).

[Book your free discovery call here].

wild garlic for inflammation and oxidative stress

1. Wild Garlic

If you walk in the woods right low, you might catch the unmistakable scent of wild garlic — and trust us, it’s not just for fancy chefs.

Wild garlic contains organosulfur compounds, similar to regular garlic, that have been shown to reduce inflammatory pathways and oxidative stress (source).

How to enjoy it: Whizz it into a bright spring pesto, stir it through risotto, or simply toss into salads for a gentle garlic hit.

[Book your free discovery call here].

nutrient rich purple sprouting broccoli for liver detox

2. Purple Sprouting Broccoli

Forget boring broccoli florets — purple sprouting broccoli is spring’s colourful, nutrient-rich answer to inflammation.

It’s packed with glucosinolates, plant compounds that can reduce inflammation and even support liver detox pathways (source).

How to enjoy it: Lightly steam, drizzle with olive oil and lemon, and serve as a vibrant side.

[Book your free discovery call here].

anti-inflammatory nettles

3. Nettles

Yes, nettles — the ones that used to sting your ankles on country walks — are actually one of the most powerful anti-inflammatory plants available in spring.

Rich in vitamin C, iron, and polyphenols, nettles have been used traditionally to treat arthritis and other inflammatory conditions (source).

How to enjoy them: Once cooked, they lose their sting. Add them to soups, stews, or even blend into green smoothies.

[Book your free discovery call here].

protein rich broad beans

4. Broad Beans (Fava Beans)

Fresh broad beans start appearing in UK markets from late spring, and they’re worth the wait.

Broad beans are rich in magnesium and plant-based protein, both of which help regulate inflammatory responses and support muscle recovery (source)

How to enjoy them: Quickly blanch, then toss with fresh mint and a drizzle of olive oil for a refreshing spring salad.

[Book your free discovery call here].

asparagus, rich in prebiotic fibres

5. Asparagus

April and May mean British asparagus season — short but glorious.

Asparagus is loaded with prebiotic fibres that feed your gut microbiome (a huge player in regulating inflammation), along with vitamin K and folate (source).

How to enjoy it: Simply roast with a little sea salt, or shave raw into a fresh spring salad.

Closing Thoughts: Eat Seasonally, Heal Naturally

When we eat what’s growing around us, in tune with the seasons, we align with the rhythms our bodies instinctively understand.

Adding these anti-inflammatory spring foods to your plate is a simple but powerful way to boost your energy, nourish your gut, and reset your body after winter.

I’m passionate about helping you build vibrant health from the inside out — one seasonal meal at a time.

Ready to refresh your nutrition plan with foods that truly support you?

[Book your free discovery call here].

Unlocking the Power of the Gut-Brain Axis: Functional Nutrition Strategies for Mental Clarity and Mood Balance

gut brain axis infographic

I believe food is more than fuel — it’s information.

One of the most exciting frontiers in functional nutrition is understanding how the gut-brain axis shapes our mood, focus, and overall mental health.

If you’ve ever “felt it in your gut,” you’re already familiar with this powerful connection.

Let’s dive into how nourishing your gut can unlock sharper thinking, balanced emotions, and resilient well-being.

[Book your free discovery call here]

What Is the Gut-Brain Axis?

The gut-brain axis is a dynamic, two-way communication network linking your gut and your brain.

This relationship is mediated through nerves (like the vagus nerve), hormones, and even immune system signals.

Intriguingly, your gut houses around 70% of your immune system and produces about 90% of your body’s serotonin — a key neurotransmitter for mood regulation (source).

When the gut microbiome — the trillions of microbes in your digestive tract — is in balance, it can support mental clarity, stress resilience, and even reduce symptoms of anxiety and depression (source).

[Book your free discovery call here]

gut impacting mood

Signs Your Gut Might Be Impacting Your Mood

If you experience any of these symptoms, your gut health might need some attention

• Persistent brain fog

• Low mood or irritability

• Sleep disturbances

• Digestive issues like bloating or irregularity

• Increased food sensitivities

[Book your free discovery call here]

In functional nutrition, we see these signs as your body’s way of asking for a deeper reset — not just symptom management.

probiotic food

Functional Nutrition Strategies to Support the Gut-Brain Axis

1. Nourish Your Microbiome with Prebiotics and Probiotics

Prebiotic foods like garlic, onions, asparagus, and oats feed beneficial gut bacteria.

Probiotic-rich foods — think yogurt, my favourite fermented sauce recipe, kefir, sauerkraut, and kimchi — introduce live bacteria to keep your gut ecosystem thriving.

Research Highlight: A 2021 meta-analysis showed that probiotic supplementation significantly reduced symptoms of depression and anxiety (source).

anti-inflammatory foods to support gut health

[Book your free discovery call here]

2. Eat for Inflammation Reduction

Chronic inflammation in the gut can dysregulate communication with the brain.

Focus on an anti-inflammatory diet rich in:

• Wild salmon

• Extra virgin olive oil

• Berries

• Leafy greens

• Turmeric and ginger

Minimize ultra-processed foods, added sugars, and refined oils whenever possible.

[Book your free discovery call here]

3. Prioritize Gut-Lining Support

Nutrients like zinc, glutamine, and collagen help maintain the integrity of the gut lining.

Bone broth, pumpkin seeds, and leafy greens are easy whole-food sources

Research Highlight: Nutritional support for the gut barrier function is increasingly recognized as a therapeutic target for mood disorders (source).

[Book your free discovery call here]

managing stress for gut health

4. Manage Stress with Mind-Body Techniques

Stress alters the gut microbiome composition within days.

Incorporating daily mind-body practices like:

• Deep breathing

• Meditation

• Gentle yoga

  can positively influence gut health (source).

[Book your free discovery call here]

small steps for gut health

A Gentle Reminder: Start with Small Steps

I believe small, consistent changes create the biggest transformations.

You don’t need a perfect gut to start feeling better — but tuning into your body’s signals and gently supporting your microbiome can be a game-changer.

[Book your free discovery call here]

Ready to Restore Your Gut-Brain Harmony?

If you’re curious about personalized support, we offer tailored functional nutrition programs to rebalance your gut, refresh your mind, and reignite your energy.

[Book your free discovery call here]

How the Organic Acids Test Supports Gut Health

Why the Organic Acids Test Could Be the Missing Link in Your Nutrition Plan

When you’re doing everything right — eating well, cutting out triggers, managing stress — and still not feeling great, it’s incredibly frustrating. Maybe your energy’s low, your digestion is unpredictable, or your brain fog won’t budge. If that sounds familiar, it might be time to look deeper. And that’s exactly where functional testing comes in

At Well Bean Nutrition, one of the tests I often recommend is the Organic Acids Test — a powerful tool that helps uncover what’s really going on inside your body. It takes the guesswork out of nutrition and helps us create a plan that’s genuinely personalised to you.

What Is the Organic Acids Test?

The Organic Acids Test (OAT) is a simple urine test that gives us a really detailed view of your internal biochemistry. It looks at over 70 markers related to:

• Gut health (including yeast and bacterial overgrowth)

• Nutrient deficiencies (especially B vitamins)

• Energy production and metabolism

• Detox pathways and liver function

• Neurotransmitters and mood balance

It’s especially helpful if you’re dealing with chronic fatigue, digestive issues, hormonal imbalances, or you’re just feeling “off” and can’t figure out why.

How Does It Support a Nutrition Protocol?

Without functional testing, nutrition plans often involve a fair bit of trial and error — especially if your symptoms are complex. But with data from an Organic Acids Test, we can tailor your nutrition strategy based on your unique biology.

For example, the test might reveal:

• An overgrowth of yeast like Candida, which can cause bloating, brain fog, and skin issues

• Low B-vitamin markers affecting your energy, mood, and stress response

• Poor detoxification, making it harder for your body to process hormones or environmental toxins

• Signs of oxidative stress or mitochondrial dysfunction (a big factor in fatigue)

Instead of chasing symptoms, we get to the root causes — which means better results and a more efficient, focused approach.

Who Is the Organic Acids Test Best For?

The OAT is particularly useful if:

• You’ve been struggling with low energy, digestive discomfort, or unexplained symptoms

• You’ve tried general nutrition advice but haven’t seen real improvement

• You’re ready for a more in-depth, personalised plan

It’s also a great next step if you’ve already made progress but feel like you’ve hit a plateau.

Functional Testing: Your Shortcut to Clarity

Think of the Organic Acids Test as a blueprint for your body. Once we have that, we can design a nutrition protocol that works with your biology — not against it.

That might include:

• Tailored food choices to support gut balance

• Targeted supplements based on what you actually need

• Lifestyle tweaks to boost energy, improve sleep, or support detoxification

It’s all about working smarter, not harder — and giving you a clearer path forward.

Ready to Take the Next Step?

If you’re curious about whether functional testing (like the Organic Acids Test) could be the key to unlocking your health, I’d love to help. You can book a free 15-minute discovery call [here] — we’ll talk through your symptoms and see whether it’s the right fit.

You know your body best — but sometimes it needs a little decoding. That’s what the Organic Acids Test and other functional tests are for.

Why Antioxidants Are Essential for Your Diet and How to Boost Them with 6 Food Swaps

Did you have a heavy December? I did! And I’m really enjoying this break in January to detox and reset for the year ahead.

But what do we mean by detox?

Detoxification is the process your body uses to remove harmful substances (toxins) that come from the environment, your diet, or normal body processes. This happens mainly in the liver, with help from the kidneys, skin, lungs, and digestive system.

First our bodies identify the toxins (these may be chemicals, pollutants, alcohol, medications, or byproducts of metabolism), then ferries them to the liver to start processing them.

There are different stages the toxins go through in the liver, but they are essentially being processed for elimination via urine, feces, sweat or breath. Those that are not excreted though, may go back into circulation as ‘free radicals’, which can damage cells if they are not properly neutralised.

Supporting Detoxification Naturally

1) Eat Nutrient-Rich Foods: Your body needs vitamins, minerals, and antioxidants to fuel the detox process, such as those found in cruciferous vegetables (broccoli, kale), garlic, and citrus.

2) Stay Hydrated: Water helps flush toxins out through urine and sweat.

3) Exercise and Sweat: Boosts circulation and aids toxin elimination.

Keeping your liver and other organs healthy is key to efficient detoxification!

So what about antioxidants?

Antioxidants are essential for protecting your body during detoxification by neutralizing harmful byproducts, supporting liver function, and enhancing the body’s natural elimination pathways. A diet rich in antioxidant-packed foods ensures that your detoxification system operates smoothly and efficiently.

Antioxidant-Rich Foods for Detoxification

To support detoxification, include these antioxidant-rich foods in your diet:

• Vitamin C: Citrus fruits, bell peppers, kiwis, and strawberries

• Vitamin E: Nuts, seeds, and spinach

• Glutathione Precursors: Garlic, onions, and cruciferous vegetables (broccoli, kale, cabbage)

• Flavonoids: Berries, green tea, and dark chocolate

• Selenium: Brazil nuts, sunflower seeds, and fish

Here are my 6 Affordable Food Swaps to give you a kick start:

1. Swap Crisps for Air-Popped Popcorn

Crisps are high in unhealthy fats and low in nutrients. Popcorn, when air-popped, is a whole grain packed with polyphenols, a type of antioxidant.

Cost Comparison:

• Crisps (150g bag): ~£1.50

• Popcorn Kernels (500g, ~10 servings): ~£1.80

Savings: ~£0.40 per serving when switching to popcorn.

2. Replace Sugary Snacks with Frozen Berries

Sugary snacks provide empty calories, while frozen berries like blueberries, strawberries, or raspberries are loaded with vitamin C, anthocyanins, and other antioxidants.

Cost Comparison:

• Chocolate Bar (100g): ~£1.00

• Frozen Mixed Berries (300g, ~4 servings): ~£2.50

Cost per serving: ~£0.63 for berries vs. ~£1.00 for chocolate.

3. Choose Sweet Potatoes Over White Potatoes

Sweet potatoes are rich in beta-carotene, an antioxidant that promotes eye and skin health, whereas white potatoes offer fewer antioxidants.

Cost Comparison:

• White Potatoes (per kg): ~£1.00

• Sweet Potatoes (per kg): ~£1.30

Difference: ~£0.30 more per kg, but sweet potatoes provide more nutritional benefits per serving.

4. Switch fizzy drinks out for Green Tea (or other herbal teas)

Fizzy drinks are high in sugar and offer no nutritional value, while green tea contains catechins, powerful antioxidants that reduce inflammation and improve heart health.

Cost Comparison:

• Coke (330ml can): ~£0.80

• Green Tea Bags (40 bags): ~£1.50 (~£0.04 per cup)

Savings: ~£0.76 per serving when choosing green tea over coke.

5. Swap White Rice for Brown Rice

White rice is stripped of its nutrients during processing, while brown rice retains its bran and germ, providing more fibre, selenium, and other antioxidants.

Cost Comparison:

• White Rice (1kg): ~£1.00

• Brown Rice (1kg): ~£1.20

Difference: ~£0.20 per kg for a more nutrient-dense option.

6. Use Tinned Tomatoes Instead of Jarred Sauce

Pre-made sauces often contain added sugars and preservatives. Tinned tomatoes are inexpensive, versatile, and rich in lycopene, a potent antioxidant linked to reduced cancer risk.

Cost Comparison:

• Jarred Pasta Sauce (500g): ~£2.00

• Tinned Tomatoes (400g): ~£0.70

Savings: ~£1.30 per tin.

Budget-Friendly Tips for Antioxidant-Rich Eating

• Buy Seasonal or Frozen: Seasonal fresh produce is cheaper, and frozen fruits and vegetables retain their nutritional value at a lower cost.

• Shop Own-Brand Products: Supermarket own-brand items like green tea, brown rice, or tinned tomatoes are often cheaper but equally nutritious.

• Prepare in Bulk: Cooking meals like soups or stews with antioxidant-rich ingredients can save money and time.

• Choose Versatile Foods: Foods like sweet potatoes, frozen berries, and tinned tomatoes can be used in various recipes, reducing waste.

Antioxidants are crucial for maintaining health and preventing chronic diseases, but improving your intake doesn’t have to be expensive. By making small, cost-effective swaps like replacing crisps with air-popped popcorn or fizzy drinks with green tea, you can increase the nutrient density of your meals without overspending.

These six simple swaps can transform your diet, supporting better health and longevity while keeping your budget intact. Try them today and enjoy the benefits of an antioxidant-rich lifestyle!

A big thank you to Sarah from ‘Delivery Rank’

A big shout out to Sarah who conducted such a fun and engaging interview to find out about the work that I do. It was a real pleasure delve into the impact of nutrition on gut health, —something I’m super passionate about! Sarah’s thoughtful questions made it so easy to dive into some of the most important (and often overlooked) aspects of gut health, the importance of functional testing and why it’s key to feeling your best.

We covered so much ground, from how the gut influences everything from digestion to mood, to how personalized nutrition can make a massive difference in improving overall health. I loved how Sarah’s curiosity brought out some great insights about how small tweaks to what we eat can have a big impact on gut balance and, ultimately, well-being.

It was also fantastic to share a few success stories from my practice. There’s nothing better than seeing someone regain their health and energy through the right nutrition choices! I’m wildly grateful that Sarah gave me the space to share my thoughts and experiences on such an important topic.

So, once again, thank you Sarah for a fantastic conversation! I’m excited to keep spreading the word about how crucial gut health is, and I’m looking forward to helping more clients achieve their health goals and more conversations too with yourself in the future.

To see the interview in full go to https://www.deliveryrank.com/blog/well-bean-nutrition-interview

To Go Organic or Not Organic?

With all the confused media-frenzied information swirling around, sometimes it can be hard to figure out the straight facts, especially when it comes to nutrition and health, so I want to lay out, as straight as I can, my opinions on organic vs non organic food.

My predominant concerns lie in the health implications of gobbling up pesticides, antibiotics and chemicals which many non-organic foods have been subjected to.

Lets have a closer look at what this means below:

1. Organophosphates, widely used insecticides, have been linked to neurodevelopmental issues in children. They may affect cognitive function and contribute to developmental delays as well as other neurological effects in adults (Tsai YH & Lein PJ. Mechanisms of organophosphate neurotoxicity. Curr Opin Toxicol. 2021 Jun;26:49-60)

2. Glyphosate, a widely used herbicide, has been associated with an increased risk of certain cancers, particularly non-Hodgkin lymphoma. It has raised concerns due to its potential carcinogenicity. (Zhang Q, et al. The study of human serum metabolome on the health effects of glyphosate and early warning of potential damage. Chemosphere. 2022 Jul;298:134308)

3. Certain pesticides can act as endocrine disruptors, mimicking or blocking hormones. This may lead to hormonal imbalances, affecting reproductive health, fertility, and potentially increasing the risk of conditions like breast or prostate cancer. (Park J, et al. Interventions on Reducing Exposure to Endocrine Disrupting Chemicals in Human Health Care Context: A Scoping Review. Risk Manag Healthc Policy. 2022 Apr 26;15:779-791)

4. Some pesticides are classified as ‘Persistent Organic Pollutants, AKA, ‘POPs’, which can accumulate in the body's fatty tissues. This accumulation over time may contribute to immune system suppression, reproductive issues, and other health problems. (Reina-Pérez I, et al. Cross-sectional associations of persistent organic pollutants measured in adipose tissue and metabolic syndrome in clinically diagnosed middle-aged adults. Environ Res. 2023 Apr 1;222)

5. Toxic pesticides like neonicotinoids are putting bees at risk of extinction. Without these pollinators, our food system would be at risk.

6. Atrazine is a widely used herbicide linked to mammary tumors in rats, though is dismissed by the epa as being not harmful to humans- I’d like to not risk it myself though!

   Even with washing, pesticide residues can remain on conventionally grown fruits and vegetables. Consuming these residues may contribute to chronic low-level exposure, impacting health over time. Choosing organic options, washing produce thoroughly, and supporting sustainable farming practices can help minimize exposure to harmful chemicals in your diet.

   One of my favourite ways of side-stepping a completely empty piggy bank, whilst avoiding exposure to harmful chemicals and sprays is to familiarise myself and my clients with The Clean 15 and Dirty Dozen (detailed below). Generally I’d recommend buying the ‘Dirty Dozen’ foods as organic and ‘The Clean 15’ as normal (albeit as local and seasonal as possible):

Of course there are many ethical and economical considerations which I haven’t taken into account here and coming from a farming family myself, I am fully aware of the necessary reliance on pesticides and chemicals that farmers face when competing in a global market.

I do think though that it’s important to have these conversations to figure out a good way forward which might be able to benefit both our incredible farmers, who tirelessly work to make sure we all have food on our plates, and the health outcomes of our society too, which may ultimately alleviate pressure on our healthcare system along the way.

Stocking Your Freezer and Pantry: Essential Tips from a Nutritionist

In our fast-paced lives, having a well-stocked freezer and pantry can be a game-changer for maintaining a healthy diet. As a nutritionist, I often emphasize the importance of planning ahead and having nutritious ingredients on hand to create balanced meals. Let's dive into the essentials for your freezer and pantry that will help you stay on track with your health goals, finishing off with a family friendly, gut loving recipe for your freezer.

1) Freezer Filling Essentials:

• Frozen Fruits and Vegetables: Frozen fruits and veggies are just as nutritious as their fresh counterparts and have the added benefit of a longer shelf life. Stock up on a variety of options like berries, spinach, broccoli, and mixed vegetables to easily incorporate them into smoothies, stir-fries, and soups.

• Lean Proteins: Keep your freezer stocked with lean protein sources such as skinless chicken breasts, fish fillets, tofu, and lean ground turkey. These protein options can be thawed quickly and used in a multitude of dishes, providing the building blocks for muscle repair and overall health.

• Whole Grain Products: Look for whole grain bread or sourdough (if these come as loaves slice them before they go in), wraps, and tortillas that can be stored in the freezer. These items serve as a convenient base for sandwiches, wraps, or toast, offering fiber and essential nutrients for sustained energy levels.

• Homemade Meals: Spend some time batch cooking and freezing nutritious meals like soups, stews, chili, and casseroles. Portion them into individual containers for easy reheating on busy days, ensuring that you have wholesome options available when time is limited.

• Healthy Treats: Keep a stash of homemade healthy treats like energy balls, whole grain muffins, or portioned-out dark chocolate squares in the freezer. These can satisfy cravings without derailing your nutrition goals.

  2) Pantry Cupboard Essentials:

• Whole Grains: Stock your pantry with a variety of whole grains such as brown rice, buckwheat, quinoa, oats, and whole wheat pasta and noodles. These staples provide fiber, vitamins, and minerals, serving as the foundation for nourishing meals.

• Canned Beans and Legumes: Beans and legumes are budget-friendly sources of plant-based protein, fiber, and complex carbohydrates. Opt for low-sodium varieties and have options like black beans, chickpeas, and lentils on hand for adding to salads, soups, and grain bowls.

• Healthy Fats: Include sources of healthy fats in your pantry like olive oil, nuts, seeds, and avocado oil. These fats are essential for nutrient absorption, hormone production, and brain health. Use them for cooking, dressing salads, or adding to smoothies.

• Herbs and Spices: Build a collection of herbs and spices to add flavor to your meals without relying on excess salt or unhealthy sauces. Essentials include garlic powder, onion powder, cumin, paprika, turmeric, and cinnamon allowing you to create delicious and flavorful dishes.

• Nutrient-Dense Condiments: Choose nutrient-dense condiments like salsa, coconut aminos, mustard, tahini, and balsamic vinegar to enhance the flavor of your meals without unnecessary additives or sugar.
  

  By keeping your freezer and pantry stocked with these essentials, you'll be well-equipped to prepare nutritious meals even on the busiest of days.
  

  Plan ahead, batch cook when possible, and prioritize whole, nutrient-dense ingredients to support your health and well-being. With a little organization and preparation, eating well can be both convenient and delicious.

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a freezer-friendly, super speedy, one pot

spiced butternut and lentil curry

Ingredients:

• Coconut Oil for cooking

• 400g Butternut Squash, cut into 1cm cubes

• 1 Onion, sliced

• 200g Brown Lentils (tinned is fine)

• 200g Chopped Tomatoes (tinned is fine)

• 1 large clove of garlic, sliced

• 200ml Coconut Milk (1/2 tin)

• 1 Vegetarian stock cube (Knorr or similar)

• 1/2 tsp Fenugreek

• 1tsp Fennel Seeds

• 1tsp Cumin Seeds

• 2tsp Curry Leaves

• 2tsp Oregano

• 1tsp Ground Ginger

• 1tsp Tamarind Paste

• 2tsp Soy Sauce

• 4tbsp Frozen Spinach (organic if possible)

• Chopped Coriander to serve

Method:

In a saucepan, add 1tbsp coconut oil, the chopped butternut squash & the sliced onion and cook on medium heat until the onions are soft (about 5 mins).

Add the sliced garlic clove, the fenugreek, fennel, cumin, curry leaves, oregano & ginger and cook for a further 5 mins until fragrant.

Add the rest of the ingredients and allow it to bubble away for 10-15mins until the butternut squash is just soft through and the spinach is fully incorporated.

This can be served to stuff a cooked portobello mushroom (video on my Instagram!), with cooked rice or naan bread.

If frozen, defrost thoroughly before reheating on a low heat in a pan (lid on) for 20-25mins, stirring occasionally.

—-

Packed with protein, calcium, fibre and an impressive array of other vitamins, this is a fantastic go-to for a vegetarian mid-week meal. It is all things from indulgent, rich and flavoursome to nutrient dense and gut soothing, not to mention budget-friendly.

Could Functional Testing Help You Understand Your Gut Health?

You might have heard people talking about functional testing, but do you sometimes wonder what it’s all about?

Functional testing is something I use a lot in clinic as it can unravel the secrets of what might be going on in your gut.

It’s not your typical health check; it goes beyond just looking for diseases and dives into how your gut is actually working and responding to the foods we eat, which can give your nutritionist clues as to what might be driving these responses. A couple of the most popular in my clinic I’ve outlined below:

The Comprehensive Stool Test takes a close look at your gut buddies, the microbes hanging out in your digestive system. Think of it as a microbial neighbourhood. Functional testing checks if there’s a good balance between the friendly neighbours and any troublemakers. If there is an imbalance it ight mean too many bad guys or not enough good guys, giving you a heads up about potential issues.

Then there is the detective work on your gut lining. We can see if there are any leaks which might be letting bad stuff sneak into your bloodstream, causing inflammation and all sorts of problems. In other words, we can see if your gut’s defenses are up or if there’s a chink in the armour.

Let’s not forget about the digestive enzymes - the superheroes of breaking down your food. The Comprehensive Stool Test looks at these enzymes to make sure they’re doing their job right. If they’re slacking off, it could mean trouble with absorbing those nutrients.

I love the Organic Acids Test, I call it the Sherlock Holmes in understanding the nitty gritties of your body’s biochemistry.

In a nutshell it analyzes the byproducts of your body’s metabolism. These byproducts, known as organic acids, can provide clues about various metabolic functions and nutrient levels. It’s like your body leaving breadcrumbs of information about what’s going on inside.

Think of it as a comprehensive report on how well your cells are doing their jobs. If you’re struggling with issues such as fatigue, brain fog, headaches, constipation or diarrhea, reactions to a wide range of strange foods and even skin health issues, this test is brilliant in detecting markers relating to the breakdown of neurotransmitters in your brain chemistry, or the byproducts of bacterial breakdown in your gut chemistry, helping us to pinpoint imbalances.

Functional Tests are like getting a backstage pass to your body’s biochemical concert. They are a valuable tool if you are wanting a detailed look at biochemical processes, which can help us to tailor lifestyle, dietary and supplement choices specifically to suit you for optimal wellbeing.

These are just a couple of the myriad of tests available and I will only recommend tests for you that I think will be most useful for your case.

To discuss (no strings attached) how you might be able to work with me to get to the bottom of your gut health issue, book in for a free introductory chat using the link below:

Fail Proof Gluten Free Filo Pastry

Here you have my totally scrumptious and unbelievably useful gluten free pastry using a few staples from the gluten free pantry:

INGREDIENTS:

25g water

3g physillium husk powder

100g plain gluten free flour blend

3g xantham gum

a pinch of sugar

a pinch of salt

15g melted butter

METHOD:

Mix the physillim husk and 20g water together and set aside to become jellified.

In another bowl mix the flour, xantham gum, sugar and salt and add the remaining water, melted butter and physillium husk mix.

Kneed until combined.

Split into manageable portions and roll out as thin as you can on a floured surface.

You can pile up the sheets on a plate with greaseproof paper in between each sheet and cover with cling film or similar to avoid drying out.

Use as you would filo.

A Short Note On Vitamin D

Do you remember these scenes: sitting out in the sun on a hot summers day, soaking up that glorious, bootiful vitamin D?

Come winter, many of us are swathed with information by the media and supplement companies, saying that during these months, supplementing with vitamin D is essential, in order to avoid those nasty bugs that loom in the cold shadows (COVID—19 now included)

Firstly, please note, that having your levels checked is highly recommended, before supplementing blindly. Excess can be as bad as too little.

Furthermore, while vitamin D IS very important for the immune system, it is equally as important to note the form of vitamin D we’re supplementing with.

Unless the form is “vitamin D2” or “D3” (this will be marked on the bottle), it is unable to be properly metabolised and used by your body.

A couple of interesting facts:

FROM THE SUN: Rule of thumb is that the best time to absorb vitamin D is when your shadow is shorter than you. Little and often is key- no more than 30mins at a time is about right.

FROM MUSHROOMS: A lot of mushrooms are actually grown in the dark, so look for ‘vitamin D enriched’ ones, or leave them out in the sun for a bit!

“When fresh button mushrooms are deliberately exposed to midday sunlight for 15–120 min, they generate significant amounts of vitamin D2, usually in excess of 10 μg/100 g FW, which approaches the daily requirement of vitamin D recommended in many countries” (Cardwell et al, 2010).

CAULIFLOWER GLORY

You might have seen on my Instagram my little post gushing over this cauliflower soup recipe? Perhaps that’s even how you’ve landed on this page! This really is a go-er for allll the family. It’s dairy free (which we like), but creamy AF, a little bit crunchy and completely warming.

I’m loving soups for dinner at the moment; after what’s normally a pretty full on day of consultations or cooking for clients, if I’m totally honest, I just can’t face anything too complicated and this is literally bunging all the bits in a pan, stirring for a second, letting it simmer and getting it doon me!

Something I recommend to my clients a lot too is opting for soups and well cooked stews in the evenings as it’s much easier for our digestive systems to break down as half the work has already been done for us, so it’s a good way to ensure that nutrients are absorbed and you’re sleeping better, not going to bed on a full stomach!
So here ye go! Recipe below:

End of Season Fermented Tomato Salsa

As my greenhouse is squeezing out the last of it’s tomato offerings, I’m feeling startlingly aware of the impending tomato respite and am desperate to eek out what I possibly can from this last crop.

Fermentation is such a wonderful way to continue to enjoy summer goods throughout the winter and to feed your gut with all the good bacteria it needs to battle through cold and stormy weather.

This fermented tomato salsa is a very simple one, using a ‘dry salt’ method, basically meaning that the good bacteria on the ingredients is allowed to proliferate, while the bad bacteria is inhibited by the salt. Once the ingredients has been allowed to ferment, you can pop it in the fridge and should be able to store it for up to 8 months.

This recipe is so versatile, but given it’s tangy salsa quality, I think it best complements creamy/soft/mellow flavours like white fish, avocado, mushroom, egg, creme fraiche, or as bruschetta etc. I’m also only giving you a basic version, but feel free to add your own twist with fresh herbs, lime zest, mango, red peppers, you name it. This is one for alll the family to enjoy.

INGREDIENTS

100g of tomatoes

10g of flaky sea salt

2 tbsp of live cider vinegar

1.5 tbsp of honey

1 small red chilli

ginger 2”

500g of tomatoes, roughly chopped

1 small onion, diced

1 small handful parsley (optional)

Disinfect a kilner jar with a clip top lid, or fermenting jar and set aside.

Blitz together 100g tomatoes, the salt, vinegar, honey, chili & ginger to make a paste.

Roughly chop the 500g tomatoes, onion and parsley (if using) and, using a wooden spoon, mix through the paste. Clean the outside of your jar and leave to ferment, out of the fridge for 2-3 days, until it tastes tangy and salsa-y. Move to the fridge and enjoy for months to come.

Come sprout with me...

This is such a wonderful time of year to be donning your sprouting cap 🧢- while the weather is bright the sprouts grow to their best and are incredibly useful over summer salads and breakfasts alike.

You may have noticed that this time of year sees us celebrating sunny days of weekends, weddings, holidays and general partying, which can put our bodily systems under a fair amount of pressure- so let’s do a little self care along the way and feed ourselves with incredible nutrients, as we tumble from one weekend to the next?

I’m sprouting broccoli here. Not only is it incredibly quick and easy to grow, but it is one of the most healthy and popular in Mediterranean diets, being rich powerful compounds, glucosinolates, which help to form isothiocyanates (notably sulforaphane & phenethyl isothiocyanate).

What are these?

1. Glucosinolates are sulfur-containing phytochemicals found in cruciferous vegetables. They are extremely helpful in supporting phase 1 liver metabolism, supporting detoxification, as well as managing inflammation, modulating stress responses and exhibiting antimicrobial properties.

2. Isothiocyanates are chemicals released as a stress response from the plant as we break it down (chew it). Research has shown these to be incredibly helpful in the metabolism of carcinogens, supporting phase 2 detoxification enzymes in the liver.

A summary of conditions for which clinical trials have been or are currently being carried out using broccoli or watercress preparations, sulforaphane or phenethyl isothiocyanate.

Palliyaguru DL, Yuan JM, Kensler TW, Fahey JW. Isothiocyanates: Translating the Power of Plants to People. Mol Nutr Food Res. 2018 Sep;62(18):e1700965. doi: 10.1002/mnfr.201700965. Epub 2018 Mar 26. PMID: 29468815; PMCID: PMC6226005.

Steps for sprouting broccoli:

Day 1.

1. Rinse a handful of seeds in a small sieve under cold running water and leave to soak overnight in a sprouting jar/clear container.

2. Leave in a cool dark place (a cupboard ideally) for 24 hrs.

Day 2.

1. Rinse the seeds again in the morning.

2. Repeat in the afternoon and evening. You should be starting to see little sprouts appear!

Day 3.

(Same process as day 2)

Day 4.

(Same process as day 3) Once the sprouts have grown to about a half-inch to full-inch in length, you can move them into some indirect sunlight ☀️ This may take an extra day, depending on the conditions. Once they’re in the indirect sunlight, they should start to develop a lovely deep green colour.

Day 5.

Once they are fully grown and happily sprouted, give them a final rinse. Eat them immediately, or store them in the fridge for up to 5 days!

(recipes to follow)…

Spring 'Reset Retreat' in the Scottish Borders!!

This is an extraordinary chance to discover the borders and enjoy one of Robert Adam’s most glorious historic houses.

Tickets and more info here !

❤️ ❤️Are you wanting to bring some unique sawce to your Valentines dinner this evening? Why not include these libido boosting ingredients and woo your special guest? ❤️ ❤️

1. SALMON- Omega-3 fatty acids, which are found in high quantities in oily fish, such as salmon, play a critical role in the development and function of the central nervous system as well as keeping our circulatory systems in check. Keeping a proper check on these things can be beneficial for inflammatory neuronal disorders and possibly influence the vulnerability and outcome in depressive disorders too. This all has an effect on libido, so, coming round full circle: Increase Omega-3s to support the circulatory and nervous systems and improve your chances of having a bonnie libido!

   Salmon is also a good source of vitamin D. The Journal of Sexual Medicine covered an article in which Italian researchers examined 143 men with erectile disfunction; 80% had suboptimal levels of vitamin D levels, and the men with severe ED had a 24% lower level of D than those with a mild form of the condition.

2. OYSTERS- Zinc, a nutrient which is particularly high in oysters, is a common one that decreases as we get older. It is important for immunity, digestive health, brain health, as well as our sense of smell. Optimising these areas all help to support proper libido.

   It doesn’t stop there though…A couple of official tests have been run; notably Fisher's exact test and Chi Square test: “The use of zinc supplementation in the intervention group significantly improved sexual desire, arousal, orgasm, satisfaction, vaginal moisture, and pain during intercourse and also the overall score of sexual function compared to the control group” (Nia, et al. 2021). It also also improves circulating testosterone levels and inhibits the aromatase enzyme that converts testosterone into excess estrogen.

3. PUMPKIN SEEDS- Zinc (see above)

4. LIVER- Zinc (see above) , inadequate levels of B vitamins (found in liver in goood quantities) has been linked to erectile dysfunction. B vits are extremely important for nervous system/brain health and crucial to cell metabolism and the production of blood; keeping our mood and energy levels peaked lends itself to a happy libido. Liver is also a very lean source of essential amino acids, including Arginine, which relaxes blood vessels and enables blood to flow, helping you get and keep an erection (amongst other things) and improves muscle function.

5. APPLES- Flavonols, especially quercetin (found in high quantities in apples), have been well documented for their positive effects on testicular function and production of steroid hormones in mice, including testosterone, which supports a good libido. You might have to eat more than just a wee apple mind, but research looking at quercetin intake does point to improved sperm motility, viability and concentration.

6. BEETROOT JUICE contains dietary nitrates that increase the blood nitric oxide level, decrease blood pressure and improve blood flow, increase athletic performance/sexual stamina and improve cognitive functions but the mechanism remains unclear.

So why not jiggle up that dinner you previously had planned and opt for this Libido Loving Menu…

Starter

Pan Fried Calves Liver with Watercress, Pumpkin Seeds and an Apple & Saffron Relish (serves 2)

• 1 Apple, finely chopped

• 1 shallot, finely chopped

• 3 sage leaves

• 1 tbsp maple syrup

• 1tsp butter

• 1 small pinch of saffon

• pinch of salt

• 300g Calves liver, rinsed

• 1 garlic clove, sliced

• 1tbsp chopped thyme

• 1tbsp butter

• salt and pepper

• 1 handful of watercress

• 2tbsp Pumpkin Seeds

• grated zest of 1 orange

In a small pan, plop in 1tsp butter. Add the chopped apple, shallot, sage and saffron and cook on a low heat for 15mins, stirring until soft. add salt to taste and set aside.

In a frying pan, heat 1tbsp butter, 1 sliced clove of garlic & thyme. Salt and pepper your liver. Once hot, add the liver so that it sizzles. Saute for about 2-3 mins each side, depending on thickness, so that it’s just cooked through, but still a bit pink inside.

Prepare your plates with the watercress, drizzle with a squeeze of orange juice and zest and pumpkin seeds. Serve with sliced liver and apple and saffron relish.

Main

Cheat style Beetroot Marinated Salmon & Oysters with Ginger, Yuzu and Soy (Serves 2)

Ingredients:

• Raw beetroot, 1 very thinly sliced

• 200g smoked salmon

• oysters, freshly shucked x6

• soy sauce 1tbsp

• yuzu 2tsp

• mirin 1tsp

• maple syrup 1tsp

• rice vinegar 1tsp

• spring onions, sliced

• Bread and salad to serve

The day before you’re planning to eat, slice the beetroot all over the smoked salmon. Cover and leave to marinade.

The next day, wipe all the beetroot off the salmon and see it’s lovely pinky glow.

Mix the soy, yuzu, mirin, maple syrup, rice vinegar and sliced spring onion together to make the dressing for the oysters.

Arrange the salmon slices and oysters on a platter, top with the dressing serve with the bread and salad.

Finale

Chocolate and Beetroot Truffles (from the Lazy Cat Kitchen)

For dessert, I’m sharing this amazing recipe from The Lazy Cat Kitchen, which is sooo fab and definitely worth a peruse for some beetrooty, chocolately goodness!!!

https://www.lazycatkitchen.com/valentines-amaretto-truffles/

Enjoyyyy, my little love buglettes ⭐🤩!! I’m just going to go and make some spag bol

Is the Gut the Key to Better Health?

I listened to a TED talk this morning by Khalil Ramadi, a pioneer in neurosciences and health innovation. In this talk he discusses the potential benefits of ingesting electronic pills, that can stimulate our nervous system, for diseases such as diabetes, cancer, autoimmune diseases and neurological conditions. 

Ramadi explains that this is down to the fact that the gut is

“the largest interface of our body with the outside world…it has an incredible combination of tissues all working together”

This interface modulates our immune system, our hormones and is home to an incredible amount of neurons. He explains how if we can stimulate these neurons with these electronic pills, then we can influence the progression of many diseases, without the adverse effects of drugs. 

As we slowly drift into a world of human robots, this, to me, and I'm sure a few of you too, sounds terrifying, but surely we can't deny, quite progressive?!

It did however, err me to feel pleased that the pivotal role of the gut is being increasingly recognized. 

Nutrition runs off the course that what we expose our guts to has a huge affect on many systems beyond the immediate impact on our gut, thus as a Gut Specialist, I feel optimistic about the research given to this subject area!

Have a listen here!

Protein- What's it all about?

“TIP! Please note that VARIATION of plant sources is key as we need to get the FULL spectrum of amino acids, rather than just consuming one variety over and over!”

The human body contains an estimated 10,000 to 50,000 different kinds of proteins, but what are they all used for?

Below are just a few functions of proteins, that we, as nutritionists have to consider, when putting together a protocol for our clients:

1) Proteins are the building blocks of muscles, blood, skin, and most body structures.

2) Proteins are also needed for general cell replacement, e.g. of skin, and GI tract cells

3) Some hormones are derived from cholesterol others are made from proteins

4) Proteins are used by the immune system to identify and neutralise foreign objects, such as bacteria and viruses.

5) Some proteins help transport substances around the body via the blood.

6) Proteins help to keep the correct balance between the amount of fluid in the blood and the tissues.

7) Proteins attract water so in the blood, these are important for maintaining blood pressure and maintaining the balance between the amount of fluid in the blood and the tissues- think oedema.

As protein is so essential, did you know that, on average, you should be aiming for 1g of protein per kg of your body weight? This means that if you’re 60kg, you should be consuming around 60g protein per day! (This increases depending on your age, health and lifestyle). This is why we sometimes recommend a good quality protein powder, as it can be an easier way to boost intake.

As many of us are turning away from a meat-heavy diet, in favour of vegetarian foods, I thought you may find this protein sheet helpful to give you an idea of quantities in plant sources…

Newsletter Alert!!

I’m super excited to have created a monthly newsletter for you to sign up to!

Normally I hate them, but this one’s going to be a goody & I PROMISE not to overload your email with junk- I’m a one man band here at the moment, so I’m afraid I literally don’t have time! You’ll just have one a month, with good content only.

If you sign on, you’ll have access to incredible discounts, nutrition news, resources and events as well as seasonal recipe ideas!

If you missed it this time, go back onto my website tomorrow and the ‘Subscribe’ box should reappear.