I first came across a variation of this sauce whilst oogling over the work of Nobu Matsuhisa, a Japanese mastermind in the kitchen and I’ve put my own “simplifying” touches to it, to hopefully make it something we can all enjoy, in a speedy fashion, in the comfort of our own homes- it’s not quite the same obviously, but it’s pretty dang good if you ask me!
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.
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.
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.
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.
The stewed apple is a nutritionists best friend. They can contribute to gut health and reduce IBS/IBD symptoms in several ways:
1. Soluble Fiber: Apples contain soluble fibre, this type of fibre helps to regulate bowel movements supporting a healthier digestive system.
2. Pectin Content: This magical component in apples acts as a prebiotic, promoting the growth of beneficial gut bacteria.
3. Anti-Inflammatory Properties: Compounds in apples may have anti-inflammatory effects, potentially reducing inflammation in the digestive tract.
4. Easy to Digest: As with many foods, stewing apples makes them softer and easier to digest, making it a gentle option for individuals with sensitive stomachs and IBS issues.
5. Polyphenols: Apples contain an abundance of glorious polyphenols, which have antioxidant properties that may contribute to gut health and relieving IBS or IBD symptoms by reducing oxidative stress.
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
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.
LIVER CLEANSE: TIP 2.
Are you looking for a delicious, low sugar, slightly bitter, antioxidant rich, alcohol free, totally delicious and more-ish tipple that makes you feel kind of boujis and partyish, but without the hangover?
-
I've got just the ticket, so look no further!
-
I've been living off this this month- I'm totally addicted. It's blown almost all other alcohol and alcohol free drinks I've tried out the window. (Unfortunately, it goes incredibly well with #Sunbites Cheese and Onion crisps, but that's just something I'll have to deal with).
-
This juice is so potent in antioxidants, it's barmy. I've done a lil brief explanation below as to why:
-
This drink contains two fabulous ingredients: Pomegranates and Yuzu.
1. Pomegranates contain a humongous amount of powerful antioxidants & anti-inflammatory anthocyanins and hydrolysable tannins and tests done on our poor little rat friends have shown pomegranate as a potential therapeutic agent against liver fibrosis.
-
2. Yuzu is also packed with antioxidants, reducing inflammation and improving toxin clearance. They are vastly rich in vitamin C, which is vital for the immune system too.
-
To make this eye poppingly delicious tipple you will need to do the following:
-
In a glass combine the following:
-1 tbsp pomegranate seeds, bashed up a bit so the juices are released.
- 1.5tsp yuzu (This is available in a little bottle @waitroseandpartners)
- 200ml good quality tonic water. (I like @fevertreemixers).
- 1 sprig of thyme
That's all!
-
Please inspire me with your alcohol free tipples! I'd love some fresh ideas.
-
-
-
-
-
-
-
-
-
-
-
--
#liverhealth #detox #sobernovember #nutrition #nutritionist #nutritioncoach #pomegranate #alcoholfree #instagood #thefeedfeed #drinkstagram #weekendvibes #partyeveryday #yum #yumyum #yumyumyum #corblimey
I’ve been messing about in my kitchen with bits that I had spare and a happy concoction has been made- a Phoso!
It’s pretty low calorie and filllled with nutrients with all the leafy, herby goodness of a pho, but with all the probiotic benefits of a miso soup, gut soothing nutrients from the chicken broth and packed with fibre from some beautiful black bean pasta!
It’s a good one for a Monday, so you can boil up the bones from your chicken roast from the Sunday for the broth. For that, I use my pressure cooker, which slices the necessary boiling time from 8hrs to 1hr, saving not just time, but electricity/gas too. If you prefer to go vegetarian, you can always sub for a veggie stock.
As I’m kind, I’m giving away this recipe for absolutely freeeee, so please like and share to yer pals!
(serves 2 large bowls)
4 cups chicken broth/vegetable stock
4tbsp miso paste
100g black bean spaghetti
3 spring onions, sliced
small handful of mint, torn
small handful of thai basil, torn
1.5tsp chilli flakes
1/2 lime, squeezed
Siracha sauce to serve
Heat the broth/stock and mix in the miso paste. Add the black bean noodles and simmer for 7-8 minutes.
Remove from the heat and add the rest of the ingredients.
Voila! Serve!
(For some reason I don’t own a decent sized bowl at the moment, so this is what I gobbled mine from- the taste speaks for itself- snazzy crockery not needed! I do need to get some bowls though…)
I’m extremely excited to announce that I am now re-visiting private chef work!
I’ve found that many of my clients are wanting help with food for events, dinners, day-to-day meals and more general fridge/freezer stocking, so I have decided to re-offer myself as a private chef for individuals with special dietary requirements! Of course, my clients get special offers, but please do get in touch if you think that I could help you too.
Have a lovely day.
Izzy
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).
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!
This is a really nice recipe for a quick, nutritious and delicious lunch. I particularly like it because I’m a little piggy and it fills me up nicely, stopping me from jumping on all the snacks.
I’ve just started growing beetroot (on my windowsill I might add- you can keep up with my progress on my Instagram).
Why I love beetroot?
Beetroot is a source of dietary nitrate, which has been discovered as having potential benefits in cardiovascular health; numerous studies show that its’ consumption can significantly reduce systolic and diastolic blood pressure. (Webb et al, 2008; Lundberg et al, 2008; Jajja et al, 2014; Hobbs et al, 2013)
Clearing out toxins/ illnesses? Beetroot also contains important phytochemical compounds such as ascorbic acid, carotenoids, phenolic acids, flavonoids as well as betalains which have high anti-inflammatory capabilities and is classified as one of the ten plants with the highest antioxidant activity (Zielińska-Przyjemska et al, 2009; Vulić et al, 2014; Pavlov & Georgiev, 2005; Baião et al, 2017).
Basically, if it isn’t already a super-food, it should be. This isn’t to say that if you eat beetroot, you will turn invincible, but it does contain many supportive nutrients for health and well-being.
Breadcrumbs (make a batch of these and keep them in the freezer)
200g white bread- or gf (about 6 slices)
3/4 cup fresh herbs (1 or a mix of parsley/ thyme/ lemon rind/ oregano/wild garlic/ fennel seeds)
2tbsp grated Parmesan
3tbsp olive oil
pinch of salt
Blend all of above together (I use the chopper attachment of my hand-blender) and store in freezer.
Roasted Crispy Beetroot with Lentils and Gorgonzola- serves 2
4 beetroots- steamed for 30mins and peeled
30g Gorgonzola/ other blue cheese.
Herbs: Corriander, mint, spring onions (sliced) and wedge of lemon for garnish.
To serve: 2 cups of lentils, cooked according to packet instructions
Preheat oven to 200C.
Cut the beetroot into quarters and arrange on a baking tray. Crumble the Gorgonzola on top and sprinkle the herbed breadcrumbs all over. Drizzle 2tsp of light and mild olive oil over and put into the oven for 15-20mins, until the breadcrumbs are golden and the cheese is melted.
Serve with lentils, lemon and herbs and a mixed leaf salad.
I’d love to hear your own beetroot recipes! Beetroot bread anyone??
“
I love bulk cooking to prepare myself for the week ahead.
I tend to roast lots of veg and cook some kind of ‘carb’; this week it was butternut squash, beetroot, cauliflower and a batch of quinoa.
This week, it came to Wednesday and finishing late, I just didn’t want to think about dinner, or spend any time cooking. But look what happened… I had all the ingredients for this delicious, warming, satisfying and wholesome plate of food!
Once prepped, the rest of the veg can be piled into lunch boxes, added to stock for a soup, added to a salad, turned into a frittata or muffins for breakfast.
**Shopping list: 2 Squash, 5 beetroot, 1 cauliflower, 1pk quinoa, 1 green pepper, 1 pk mint, 1pk feta
Note: I try and include a variety of colours in my roasting trays, as this gives me a greater variety of antioxidants to munch on.
Whatever your work schedule, eating healthily really is just about knowing what works for you. If you’d like advise on working this out, please don’t hesitate to get in touch!
What’s your best way of staying food-prepared for the week ahead??
“
