Friday 27th- Delivery Box: You're In For A Treat.

This week we’ve got a lovely menu, covering you for breakfast, a 3-course dinner and a little extra thrown in as well!

I’m really loving the winter vibes we’re channeling here, with deeelicious morello cherries pimping up a hearty lamb dinner for 2.

For all of my fresh ingredients, I’m using top quality produce from local, independent suppliers, so ingredients is subject to availability (they normally have everything, but thought I should mention just in case!).

A part from it being extremely important right now to support independent businesses, these guys give me the BEST of the best ingredients, so you can be sure that you’ll have some top quality grub delivered to your door this Friday!

I do, of course, cater to all dietary requirements (being a qualified Nutritionist, that’s my bag), so please don’t hesitate to get in touch if needed.

Government Warns We Must Tackle Obesity During COVID-19

(PHE: Excess Weight and COVID-19 Insights from new evidence, 2020). Full article available here

According to Insights from new evidence, published in Public Health England have outlined the importance of tackling our obesity crisis:

“Living with obesity seriously affects people’s quality of life and their health. It increases the risk of hypertension, heart attacks, stroke, heart failure, type 2 diabetes, non-alcoholic fatty liver disease and some cancers in adults (4, 5, 6).
Obesity is the second biggest preventable cause of cancer in the UK with more than 1 in 20 cancer cases caused by excess weight (16). These diseases for which obesity is a risk factor are over represented in patients diagnosed with COVID-19 in hospital or with more severe COVID-19 (17)”

— Public Health England, July 2020

So to help us all out, I’ve put together a checklist below, to help you keep an eye on your own gut health and avoid common mistakes that can typically lead to an unhappy gut and consequently obesity:

If you feel that you or someone close to you, might need support with weightloss or you would be interested in cooking lessons to expand your repertoire of healthy and delicious food, do get in touch here and you’ll be guaranteed a response within 24hrs!

Recipe: Nasi Goreng- Well Bean style!

Nasi goreng is the Indonesian equivalent of a fry up brekkie- it’s comforting, filling, flavoursome and generally perrrrrfect for a lazy and indulgent day.

I first came across nasi goreng on a holiday to Bali years and years ago with me old pal, where I devoured this happily every day. Indonesia has the most incredible food and, with such a rich variety of herbs and spices is one of my favourite places to go for sun, surf, sea and foooood!

After several trips back since, I have tweaked and adapted the original recipe to a slightly simpler version, with ingredients which are a bit easier to get our mitts on over here. This version is gluten free, contains anti-inflammatory omega-3s, is fibre rich, packs in juicy cruciferous veg, counting towards your 10 a day, and lots of fresh herbs for an extra antioxidant punch.

Enjoyyyyy:

(serves 2)

• 2 garlic cloves, chopped

• 160g cavolo nero, sliced

• 2 tsp tomato purée

• lemongrass, grated

• 5 anchovies, chopped very small

• 2tbsp soy sauce

• 1tbsp honey

• 1 red chilli, sliced

• 500g of brown rice, cooked and cooled

  For garnish:

• lime wedges

• spring onions

• cucumber

• coriander

• egg (rolled omlette or fried)

Fry the garlic and cavolo nero on a lowish heat for about 5 minutes until just cooked through. Turn the heat up. Add the rice and lemongrass and cook, breaking up the rice with a spatula, for a further 5 minutes.

Add the rest of the ingredients, except the garnishes and cook through for another 3 mins.

Finish with the garnishes and eat hot!

NB. You can really add any leftover bits that you have lying around. On this particular breakfast, I had some carrots that wanted eating, so I finely, finely sliced these in too and shredded chicken (at the rice stage).

COVID-19: Mushrooms & Immunity.

At a time when health and immunity is at the forefront of current conversation, what can WE be doing to support OUR OWN immune systems?

By bringing down the load of the virus, we are able to better fight it with our own immune system.

PROTECTING AGAINST VIRUSES?

Let’s take COVID-19 as an example…

96% of COVID-19 show lymphocytopenia (<1500/mm3) (New England Journal of Medicine, 16.03.2020), meaning an unusually low amount of white blood cells, integral to our immune systems.

Medicinal mushrooms have been shown to modulate/balance the immune system, increasing our lymphocytes as well as the activity of INF-y interferon- are mushrooms, then, our mini knights in shining armor?

…INF-y interferon

- Inhibits the replication of viruses

- Induces antibodies against viruses

- Inhibits the absorption of viruses into cells

- Blocks viral proteins

Cordycep mushrooms improve our oxygen uptake, minimize the “cytokine storm” reaction in the lungs, and, using a molecule, “adenosine”, can actually stop the replication of a virus (Linnakoski, et al. 2018). These are available in many online shops—> check that they’re non-GMO/organic if poss.

VIT D & GENERAL IMMUNITY?

There are 2 main dietary forms of vitamin D that are able to benefit our immune systems: vitamin D2 & D3.

Few foods in the Western diet are a good source of vitamin D, with the best naturally occurring dietary source being oily fish, fungi and yeast (Calvo, et al. 2005).

There are many variables in a mushroom, which alter the amount of vitamin D that’s able to be absorbed by us humanoids, however I suggest:

• Buying vitamin D enriched mushrooms (ie. ones that have been exposed to UV/natural sunlight- I know Tesco were doing these for a while, but look for “egosterol” mentioned on the packets (or keep them on your windowsill! (Conrad & Perera, 2004))

• Sprinkle them with a bit of lemon juice (Ložnjak & Jakobsen, 2018).

• & pan fry them on a LOW heat for 5 minutes (Ložnjak & Jakobsen, 2018).

Anyway, here’s my delicious “immune boosting” mushroom risotto recipe for you to enjoy at home!

• 2 tsp sunflower oil

• 1/2 onion, chopped

• 3 cloves garlic, crushed

• 1/2 lemon, juiced

• 75g mixed wild mushrooms (a mix or any: shitaake/chestnut/oyster/ceps/girolles/cordyceps etc)- Try and get these organic (have a look online if you can’t get them in a shop).

• 2 cups brown rice

• 250ml dry white wine

• 1tbsp nutritional yeast

• 1.5L vegetable stock

• 40g Gruyere, grated

• 30g Parmesan, shaved

• 3 spring onions, sliced

• black pepper to taste

Rinse the rice well.

On a low heat, fry the onion, garlic, mushrooms and lemon juice for 3 minutes, add the white wine and reduce to half.

Add the rice and let it absorb all the liquid before slowly adding the stock and nutritional yeast, stirring in between, until its all absorbed and the rice is just “al dente”.

Remove from the heat and stir through the Gruyere.

Top with the spring onions, Parmesan shavings and black pepper… and serve!

Now, I’m not saying that eating mushrooms is going to mean that you will not get COVID-19, but it certainly won’t do any harm to increase your intake!!

If you’re interested in booking a consultation, give me a call on 020 3886 0029 or email me at info@freshinlondon.co.uk for a FREE introductory session!

For more information on mycotheraphy, mushrooms & immunity, check out #Paul Stamets, #Hifas de Terras & #IHCAN magazine!