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!
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.
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.
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.
PUMPKIN SEEDS- Zinc (see above)
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.
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.
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…
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.
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.
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
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.
(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)”
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!
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).
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??
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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??
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