I first came across a variation of this sauce whilst oogling over the work of Nobu Matsuhisa, a Japanese mastermind in the kitchen and Iâve put my own âsimplifyingâ touches to it, to hopefully make it something we can all enjoy, in a speedy fashion, in the comfort of our own homes- itâs not quite the same obviously, but itâs pretty dang good if you ask me!
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:
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)
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)
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)
Some pesticides are classified as âPersistent Organic Pollutants, AKA, âPOPsâ, 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-PĂŠrez 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)
Toxic pesticides like neonicotinoids are putting bees at risk of extinction. Without these pollinators, our food system would be at risk.
Atrazine is a widely used herbicide linked to mammary tumors in rats, though is dismissed by the epa as being not harmful to humans- Iâd 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.
Of course there are many ethical and economical considerations which I havenât 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 itâs 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.
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.
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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.
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.
This week weâve got a lovely menu, covering you for breakfast, a 3-course dinner and a little extra thrown in as well!
Iâm really loving the winter vibes weâre channeling here, with deeelicious morello cherries pimping up a hearty lamb dinner for 2.
For all of my fresh ingredients, Iâm 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 youâll have some top quality grub delivered to your door this Friday!
I do, of course, cater to all dietary requirements (being a qualified Nutritionist, thatâs my bag), so please donât hesitate to get in touch if needed.
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?
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I've got just the ticket, so look no further!
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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).
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This juice is so potent in antioxidants, it's barmy. I've done a lil brief explanation below as to why:
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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.
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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.
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To make this eye poppingly delicious tipple you will need to do the following:
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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!
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Please inspire me with your alcohol free tipples! I'd love some fresh ideas.
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#liverhealth #detox #sobernovember #nutrition #nutritionist #nutritioncoach #pomegranate #alcoholfree #instagood #thefeedfeed #drinkstagram #weekendvibes #partyeveryday #yum #yumyum #yumyumyum #corblimey
Iâve been messing about in my kitchen with bits that I had spare and a happy concoction has been made- a Phoso!
Itâs 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!
Itâs 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 Iâm kind, Iâm 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 donât 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 thoughâŚ)
(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 peopleâs 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, Iâve 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 youâll be guaranteed a response within 24hrs!
Iâm extremely excited to announce that I am now re-visiting private chef work!
Iâve 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- itâs 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 purĂŠe
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?
Letâs take COVID-19 as an exampleâŚ
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?
âŚINF-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 âcytokine stormâ reaction in the lungs, and, using a molecule, âadenosineâ, can actually stop the replication of a virus (Linnakoski, et al. 2018). These are available in many online shopsâ> check that theyâre 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 thatâs 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 âegosterolâ mentioned on the packets (or keep them on your windowsill! (Conrad & Perera, 2004))
Sprinkle them with a bit of lemon juice (LoĹžnjak & Jakobsen, 2018).
& pan fry them on a LOW heat for 5 minutes (LoĹžnjak & Jakobsen, 2018).
Anyway, hereâs my delicious âimmune boostingâ 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 canât 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 âal denteâ.
Remove from the heat and stir through the Gruyere.
Top with the spring onions, Parmesan shavings and black pepper⌠and serve!
Now, Iâm not saying that eating mushrooms is going to mean that you will not get COVID-19, but it certainly wonât do any harm to increase your intake!!
If youâre 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 Iâm a little piggy and it fills me up nicely, stopping me from jumping on all the snacks.
Iâve 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 itsâ 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 (ZieliĹska-Przyjemska et al, 2009; VuliÄ et al, 2014; Pavlov & Georgiev, 2005; BaiĂŁo et al, 2017).
Basically, if it isnât already a super-food, it should be. This isnât 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.
Iâd 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 âcarbâ; this week it was butternut squash, beetroot, cauliflower and a batch of quinoa.
This week, it came to Wednesday and finishing late, I just didnât 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 youâd like advise on working this out, please donât hesitate to get in touch!
Whatâs your best way of staying food-prepared for the week ahead??
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