WHO KNEW NOT DRINKING COULD TASTE SO GOOD!

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

Friday 20th - Delivery Box: Lockdown Lovers.

After a successful send out of some delicious deliveries today, she's only at it again!

This time, a little something for the Lockdown Lovers out there.

Why not treat someone you care about to a meal for 2, delivered right to their door?
V simple prep instructions included.

Don't forget to get your orders in by Tuesday 17th for delivery on Friday 20th!

Email izzy@wellbeannutrition.co.uk

Phoso

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…)

SIBO & B12: Goolies in the Gut

It’s pretty common, so you might have heard of SIBO already, but do you know what it is? Well I’m here to give you a brief summery about it and its important connection with B12 deficiency:

SIBO (Small Intestinal Bacterial Overgrowth) is defined as being an increased number of and/or abnormal type of bacteria in the small bowel

(Bures et al, 2010).

There are 2 types:

1.       Gram positive (bugs that have made their way down from oral cavity/respiratory tract)

2.       Colonic coliform bacteria, which makes its way up from the colon.

One of the problems with SIBO is that the overgrowth of microbes in the small intestine eat the B12, so you don’t have a chance to absorb it yourself (Degnan et al, 2014).

Symptoms of B12 deficiency, according to the NHS website include:

·       a pale yellow tinge to your skin

·       a sore and red tongue (glossitis)

·       mouth ulcers

·       pins and needles (paraesthesia)

·       changes in the way that you walk and move around

·       disturbed vision

·       irritability

·       depression

·       changes in the way you think, feel and behave

·       a decline in your mental abilities, such as memory, understanding and judgement (dementia)

(https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/symptoms/

NB. With subjects taking PPI’s (ie. omeprazole, asprin, lansoprazole etc) there is a 7 fold increase in occurrence of SIBO.

Does this sound familiar? With SIBO it is essential to get to the bottom of what could be going on, as it can lead to anaemia and other complications.

While the discount’s still on, discover the freedom of a happy gut and gather some bespoke recipes perfectly suited to you, your lifestyle and taste!

Do get in touch via izzy@wellbeannutrition.co.uk; I’m so happy to discuss your options.

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!

A Tangled Egg

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“Who can help loving the land that has taught us Six-hundred and eighty-five ways to dress an egg?”

— Thomas Moore (1979-1952), Irish poet and songwriter.

The egg encases so many beneficial macro and micronutrients, providing “the perfect balance and diversity in its nutrients” to support a healthy diet.

As with most things, finding properly sourced eggs is important (I generally look for organic & free range) as their quality can affect their nutritional benefit. These are available in most common supermarkets & shops and they offer great culinary potential within a basic budget.

They are a great source of protein; in total, a whopping 150 different proteins have been identified in the egg white aloneee, providing valuable sources of amino-acids in human nutrition. The egg white also contains high amounts of vitamins B2, B3, and B5 but also significant amounts of vitamins B1, B6, B8, B9, and B12- think bouncing energy, happy nerves, brilliant brain function and contented cells.

But we’re not done yet! The egg yolk is a wonnnderful source of A, D, E, K, B1, B2, B5, B6, B9, AND B12.

In fact it has been suggested that “eating two eggs per day covers 10% to 30% of the vitamin requirements for humans” (Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019)).

Anyway, as promised on my Instagram account @wellbeannutrition here’s the recipe to my Tangled Egg, which crams in even MORE leafy green, garlicy goodness:

50g broccoli tops or kale

1/2 garlic clove, sliced

1/4 red onion, sliced

30g shiitake or oyster mushrooms, chopped

1/4 lemon, squeezed

2 eggs

salt and pepper

Heat your grill to 4 (medium/ high heat).

In a skillet/oven proof frying pan, sautee the broccoli tops, garlic, onion and mushrooms with a little oil for 6 minutes on a medium-low heat.

Once the flavours have infused and the broccoli tops have darkened slightly, squeeze in the lemon and add a small pinch of salt to season.

Keeping the skillet on the heat, spread all the ingredients in the skillet to the outside of the pan. Crack your eggs in the middle and tangle the mushroom and broccoli top mix over the whites of the eggs (see above picture), without cracking the yolks. Allow to cook on a high heat for 1 minute, until the whites have just started to turn opaque on the bottom.

Place the skillet about 6” under the grill and continue cooking for a further 2 mintues, or until the whites have turned opaque, but the yolks are still runny.

Remove from the grill and using a spatula, move the Tangled Egg from the pan to your plate! This is goood with quinoa or rice and a couple of tomatoes as a hearty breakfast, lunch or dinner!

If you’re considering getting nutritional support for an existing health issue, or would just like a general all round improvement to your diet, I’d love to help! Get in touch HERE for a free introductory chat, where you can demand answers to anyyy questions about the consultation process and see if it’s right for you!

Catering Services Now Available!

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

Gluten free // dairy free // Mediterranean diet // pescatarian // macrobiotics // ketogenic diet // FODMAP // ancestral nutrition // fermentation // personalised nutrition // functional testing // recipe development // recipe ideas // home cooking // weight loss // IBS // IBD // anti-inflammatory // suffolk // east anglia // remote

Sally the Salsa

I use salsas a lot and I absolutely love this Sweetcorn and Tomato Salsa, inspired from the one and only, Jamie Oliver.

It’s packed full with antioxidants and can be used to pimp up many a potentially boring meal.

Antioxidants scavenge free-radicals and are pivotal in the aging process of cells. They have many benefits, some of which can be to help to boost the immune system, lower inflammation, support the nervous system, lower cholesterol and improve skin quality (Alphonse & Palaniyappana, 2011; Kritchevsky et al, 2000; Pasten et al, 2007); Kaliora et al, 2006;  Valenti et al, 2011).

TIP: A quick and easy way to increase your antioxidant status? Make half of every meal colourful vegetables! This is also a good way to make sure your not scoffing millions of calories and instead using that time to guzzle essential vitamins and minerals.

This solid favourite of mine, has a bit of a Mexicano vibe to it. The corn adds a nice sweetness and bite, while the lime and herbs add freshhhhness to every mouthful!

For a serving of about 3 portions, I used:

1 corn on the cob

300g vine tomatoes, finely chopped

good bunch of coriander

a small handful of mint

juice of 1 lime

2tbsp olive oil

1/2 red chilli, finely chopped

1/2 red onion, finely chopped

Heat a dry skillet and add the corn on the cob. Turn regularly until the kernels are a deep yellow, some slightly charred.

Once cooked, sit it on it’s bottom on a chopping board and cut down the core with a sharp knife, so the kernels fall off. Add these to the rest of the ingredients. Mix and serve with chicken/fish/lamb kebabs/aubergine salad/hummus, or anything else for which your heart yearns!

NB. I am now offering bespoke menu plans and recipe ideas alongside my nutrition consultations, so book yourself in and find how you can achieve optimum health and collect unique food ideas!

Discounts currently available.

Enjoy!!

ref: https://www.jamieoliver.com/recipes/vegetables-recipes/corn-salsa/

Mental Health Awareness Week

Today marks the start of Mental Health Awareness Week.

Slowly, slowly we’re beginning to unpack some of the harsh realities of mental health disorders and as we do so we realise the urgent need for improved mental health care.

So, what small things can we do this week to contribute?

1. Look after those around you.

2. Care for yourself.

3. Support networks and charities that work on a large scale to support those suffering.

We’ve all probably known people subject to mental health struggles, whether that be through addiction, trauma, grief or a chemical imbalance and letting them know you are there for them can make a real difference. Sometimes it can be difficult, as the nature of a mental health disorder alters a person's thoughts, feelings, and/or behaviors, often in distinct ways (Bethesda; 2007). This can be hard to deal with, however with small gestures you may help someone to realise that you’re there for them- literally, send someone a message if you haven’t spoken for a while, do your old neighbour’s shopping if you suspect they may be alone; reach out in whatever way- it might just make their day.

Look after yourself! As boring as it may sound, put back that bottle of vino and grab a cuppa tea, drink a pint of water, have a candlelit bath, read a book, watch a nice film, zoom a friend, go on a walk, make a delicious dinner, plant some quick growing herbs, stretch, have a full 8 hours sleep, write a list of everything you’re grateful for…I don’t know, whatever feels good and wholesome to you- make time for YOU! You’ll struggle to help others if your own head’s in a scramble!

There is so much that we still don’t understand about what may lead someone to feeling an inescapable sense of powerlessness and/or distress and supporting those that are working so hard on this is essential.

‘Mind’ do incredible work in helping people who may feel alone. There’s so many people in this pandemic who are vulnerable to feeling helpless; charities like these are so, incredibly important. If you have a spare £5, let’s help them to do their thing!:

https://www.mind.org.uk/donate

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).

LOCKDOWN: Snacks...

I’m a sucker for an evening snack and one of my absolute favourites is this babaganoush!

Aubergines are an good source of dietary fibre (which are particularly filling and good for antioxidant purposes (Gürbüz, et al. 2018)) and contain B vitamins (good for brain function and keeping energy levels optimum! (Selhub, et al. 2000)).

Many of us are slowly entering back into the world of work, with less and less time given to the kitchen, so this is a really nice one to make a big batch of and continue popping into lunches etc for up to 5 days.

Here be the recipe:

• 4 aubergines, stabbed with a fork all over

• 2 garlic cloves

• 2tsp tahini

• 3tbsp extra virgin olive oil

• 1 lemon, juiced

• parsley

• salt

• pomegranate seeds to garnish (if you wanna be shmancy)

  Cook the aubergine under a hot grill, turning when the skin becomes blackened for 25mins.

  Peel off the charred skin and put the flesh into a blend the flesh with the rest of the ingredients.

  Check seasoning and gobble freely.

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!

Beautiful beetroot

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??

Dealing with anxiety in isolation

It’s a strange time at the moment, where uncertainties about what new restrictions are going to be enforced is making work difficult and spending time with friends and family, in some cases, impossible.

Our isolation, along with the imposing threat of coronavirus means that we are quite easily fooled into wandering down a wobbly path, into a state of panic and anxiety.

I don’t mean to scare you even more, but following this route may lead us to other health implications and, inconveniently, have a negative effect on our immune systems too.

SO WHAT DO WE DO?

Here are a few ideas which may help anxiety by increasing blood flow to your brain and ease off pressure on the amygdala (the ‘fear’ centre of the brain).

- Exercise/walking (30-40minutes). According to government guidelines, we’re allowed to go outside if we’re exercising or buying ‘essentials’. As you’re walking/exercising practice noticing and appreciating what’s around you; whether that’s the different bird songs, the rustling leaves on the trees, the bright sunshine in your face or all the strange faces of people walking around you! I went on a walk today and came across some wild garlic, made some ravioli and here I am looking v pleased.

- Mindfulness and meditation- This can be done at home and there are lots of youtube/headspace videos to guide you. Also worth looking at is  Jon Kabat-Zinn, the pioneer of Mindfulness-Based Stress Reduction and Elaine Smookler’s A 5-Minute Gratitude Practice: Savor the Moment by Tapping into Your Senses. 

- Music; this competes with sensory pathways in the brain responsible for pain and anxiety. It should be noted however that while there are ‘anti-anxiety’ playlists on Spotify, what one person finds relaxing, another may find annoying, so as a lot of us have a bit of time on our hands at the moment, have an explore and find something that works for you.

- Community and connection- there are some great apps for this; the ‘houseparty’ app being one of my current favourites, or simply a skype catch up with family would do too. If you have a balcony, you might want to try just shouting really loudly to your neighbours next door.

- Balanced diet; by eating well you can supplement your body with essential nutrients needed to dialate the arteries and blood vessels in the brain, so the blood flow activity increases.

- Breathing; The out-breath activates the parasympathetic nervous system, which is in charge of resting and digesting.

- Yoga and other sports generally improve blood flow, and practice of these have shown considerable improvements in anxiety disorders.

COVID-19 UPDATE: THIS EVENT HAS UNFORTUNATELY HAD TO BE CANCELLED. Please keep an eye on this section for updates and future workshops.

https://www.eventbrite.co.uk/e/nutrition-workshop-for-new-parents-tickets-96327535251

Sprouts

I put a note recently on my Instagram (https://www.instagram.com/fresh_in_london/) about the benefits of sprouts and I wanted to spread the love of how I’ve done these ones!

What you need:

• 1 glass jar

• 1 cheesecloth/muslin/clean nylon tights cut to fit

• 1 rubber band

• 1 part dried lentils/sunflower seeds

• 3 parts water

Soak the lentils in the jars for 8 hours, or overnight (if you’re doing sunflower seeds these only take 2 hours).

Rinse them using a sieve and shake off excess water.

Transfer back to jars, cover with cloth and fix using rubber band.

Set them in a light place away from direct sunlight. Drain and rinse them 2x per day.

They are ready when the tail is as long as the seed and will last in the fridge for up to 2 weeks!

🐔Last minute friend/family feeding?!

🐔This is a v easy Moroccan style dinner/BBQ tray-bake, which tastes unbelievable! I use this marinade in canapés and buffet meals for my clients and it always goes down an absolute treat.

🐔I think mixed chicken thighs and drumsticks work well with this and add to the mess when eating, which I always think it quite nice--also easier on the pocket too.

🐔For the chicken and marinade I used:
- 500g chicken thighs and legs
 -1 decent tbsp Greek yogurt
- 1tbsp ras el hanout spice mix (can get from @sainsburys
@asda etc)
- 1/2 thumb grated ginger
- peeled rind on 1 lemon
- 1 pinch of salt
- 1 pinch of chilli flakes
- 1/2 bulb garlic, skin on, lightly cracked with the flat side of the knife

🐔Put into a large baking tray with chunky chopped veg (courgettes/red onion/peppers) and tuck dried apricots or figs underneath.

Cook for about 35mins at 200C until cooked through!

Save this for a Sunday...

“

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??

“

Pop it in your lunchbox

Working in the city? In an office? At your desk from 7am? No time for a lunch break? 

This is the reality for so many people now a days and it can mean meals become a chore.

Let’s be honest, finding ready-to-eat food out on the streets that ticks all the nutrition boxes is near impossible (if you have any recommendations, I’d LOVE to hear them!), whilst getting home in the evening to do a massive cook up for dinner AND the next day isn’t always the most appealing either. 

Here are a couple of tips:

1) Look to make your plate ½ different coloured vegetables, ¼ protein and the rest made up with grains and healthy fats (plants, nuts, seeds and fish are our best sources).

2) Tinned lentils, beans, chickpeas & fish can be great cupboard essentials as they vastly decrease preparation time. (Add in some fresh leaves/herbs, some veg from dinner, ¼ avocado, a squeeze of lemon and you’ll have a pretty wholesome gig to look forward to come lunchtime!)

The clean 15 and dirty dozen

Eating ‘clean’ if you’re not lucky enough to grow your own food, can be quite a minefield and it can be very disheartening when your hard-earned wages are being thrown back into the ether as you try your best to buy chemical free food supplies. 

I recommend this to a lot of my clients, as I think it gives a comprehensive approach to what “is” and “is not” necessary to buy organic. 

*image from:*

(https://www.algaecal.com/expert-insights/infographic-dirty-dozen-clean-fifteen/?inf_customer_id=1342763&utm_source=email-broadcast&utm_medium=email&utm_campaign=newsletter&utm_content=Dirty-Dozen-April14&utm_term=lead-customer-list&inf_contact_key=9a9c76a18b9ac81d3b5bce99da040cc177370ee9e739be31b670154bb783036b)