🥦 What if the secret to peak athletic performance isn’t more protein shakes or supplements... but plants?

From tennis legend Novak Djokovic to Formula 1 star Lewis Hamilton, many elite athletes worldwide are turning to a plant-based diet to gain a competitive edge & it’s working. Whether it's driving or serving aces, the message is clear:

Plants fuel performance.

Here's the best part: You don’t have to be a pro athlete to benefit. Whether you're training for a 5K or just want to feel better day to day, the reasons athletes switch to a plant-based diet can work for all of us.

🌬️ Better Blood Flow = Better Performance

Oxygen & nutrients travel through your blood, so the smoother your blood flows, the better your body functions.

Plant-based diets reduce blood viscosity, meaning your blood flows more easily. Unlike meals heavy in animal fats that can leave you feeling greasy, sluggish & ready for a nap, a plant-powered plate keeps things moving, fast & clean.

🔥 Rev Up Your Metabolism

Each muscle cell in your body contains mitochondria, your personal energy factories. But when these cells get clogged with fat (often from animal products like cheese or processed meats), they slow down.

The result? You feel like your metabolism is sluggish. But the truth might be your diet, not your DNA.

Cutting animal fats (& minimising oils) clears the way for your cells to function efficiently again. You may not just feel better, you'll burn fuel better, too.

🛡️ Fight Inflammation

Athletes often wake up sore, stiff & inflamed after training, like they’ve got a hangover. They have so much inflammation.

A plant-based diet is naturally anti-inflammatory. This can reduce soreness & improve how you feel after tough training sessions. Olympic athletes have credited plants with helping them recover faster & stay pain-free.

Scott Jurek, Ultramarathon Champion:
“I noticed my recovery times had shortened, that I was less injury-prone, & had a higher level of energy.”

⏱️ Faster Recovery. Longer Careers.

It’s not just about the next workout. It’s about your longevity.

• Novak Djokovic is still winning in his 39th year.

• Dotsie Bausch is the oldest athlete to have captured an Olympic medal in her cycling discipline, at age 40. She credits the switch to a vegan diet for fueling her incredible athletic performance.

• Lewis Hamilton is recovering faster & feeling stronger at 40.

• Lionel Messi has adopted a plant-based diet to improve his performance.

The plant-based edge isn’t just a short-term thing. It’s a strategy for sustained success.

💪The Myths Are Dead: Plants = Protein

Think you need meat for muscle? Think again.

Beans, lentils, tofu, tempeh, quinoa: Plants are packed with protein, minus the cholesterol & saturated fats. These foods help build lean muscle, power your workouts & fuel your recovery, all while supporting your health.

If you're curious about trying new plant-based recipes but unsure about how to get enough protein, Sophie Waplington is someone worth following.

Her new book, Soph’s Plant Kitchen, is a research-backed, practical guide to thriving on plants. With over 100 high-protein recipes, it focuses on muscle health, fibre & balanced nutrition. Released just last month, it’s already a Sunday Times bestseller.

🌱 Bonus Benefits

• Smooth Digestion: High-fibre foods keep your gut happy.

• Stronger Immunity: Antioxidants, vitamins & minerals help fight off illness.

• More Energy: Complex carbs & nutrients = long-lasting fuel.

• Better Sleep & Skin:

  Lewis Hamilton said that since going plant-based, “I recover quicker, I sleep better. My skin cleared up. I have fewer allergies.”

Ready for the Next Step?

You don’t have to be an athlete to feel the benefits. More energy, better sleep & smoother digestion are all within reach. Even a few plant-based meals a week can lead to a noticeable difference.

So why not give your body the same fuel that powers champions?

A plant-based diet could be your game-changer.🌿

Recipe #1 ~ Broccoli & Chickpea Wraps

These wraps are creamy & crunchy, for a healthy & satisfying meal. Broccoli is rich in Vitamin A & Calcium. Chickpeas are a great source of Fibre & Protein.

Serves 4

Ingredients

• 4 cups broccoli florets

• 1 can chickpeas (15oz /254g)

• ½ cup (78g) roasted red pepper

• 3 Tbsps (60ml) lemon juice

• 4 tortillas

• 6 Tbsps (194g) salsa* (see notes)

Method

1. Break the broccoli into florets of similar size.

2. Steam over boiling water until tender. About 5 minutes.

3. Drain the chickpeas & place them in a blender, with lemon juice & red pepper.

4. Process until smooth.

5. Spread ¼ of the chickpea mixture on a tortilla.

6. Arrange a line of broccoli down the centre of the tortilla & sprinkle it with salsa.

7. Roll the tortilla to make your wrap. Repeat the process for 3 more tortillas.

8. Before serving, warm in a pan until golden.

Notes

To make a quick salsa, combine 4 chopped tomatoes, ¼ cup (35g) minced red onion, a garlic clove, the juice of ½ a lime & a small splash of white wine vinegar, Season with salt & pepper.

Recipe #2 ~ Sweet Potato Hash

Serves 4

Sweet potatoes are loaded with Vitamin A, Potassium & Fibre. Hash is incredibly easy to make. It’s nutritious & tasty.

The veg seen below were cooked in a little broth. If you prefer to have crisper veg, sauté them in oil. You can assemble the cooked veg any way you want, depending if it’s for breakfast or dinner!

Ingredients

2 lb / 900g sweet potatoes, peeled & cut into small pieces

¼ cup / 60 ml veg broth

1 small red bell pepper, chopped

2 small onions, chopped

3 garlic cloves, minced

1 tbsp sweet paprika

salt & pepper to taste

Method

1. Place sweet potatoes in a large saucepan & cover with water. Simmer for about 5 minutes until tender. Drain & set aside.

2. Heat broth in a large pan over medium heat. Cook garlic, onion, broccoli & red pepper for about 4 minutes.

3. Add paprika, salt & black pepper & continue to cook for 5 minutes, until the veg is soft. Add the sweet potatoes & cook to heat through. Add additional salt or pepper to taste if needed.

Recipe #3 ~ Chocolate Mousse The Healthy Way

Serves 4

This decadent & easy dessert is absolutely Yum!! It’s very satisfying to be able to make it slightly healthier, while still enjoying the richness of a traditional chocolate mousse.

Most chocolate mousse has lots of cream & sugar. Here, the creaminess comes from the Greek yogurt that is packed with protein (20g per cup), calcium & gut-healthy probiotics. You probably won’t need any extra sugar as the chocolate is sweet enough. If you do need some, add a little honey or maple syrup. Orange zest or mint is good too for extra flavour.

Ingredients

½ cup (120ml) unsweetened almond or dairy milk

2 cups (500ml) unsweetened Greek yogurt

100g / 3½ oz dark chocolate (at least 70% cocoa solids)

1 Tbsp honey/maple syrup (optional)

½ tsp vanilla extract

Add toppings of choice e.g. fruit, grated chocolate.

Method

1. Add the milk & chocolate pieces to a small saucepan.

2. Stir over low to medium heat until the chocolate melts. Don’t overheat.

3. Remove from heat.

4. Allow to cool for 20-30 minutes.

5. Add the vanilla essence & honey if required. Stir.

6. Add the Greek yogurt & whisk until smooth.

7. Divide the mousse into 4 glasses.

8. Refrigerate 3-4 hours.

9. Add toppings & serve.

Enjoy!

Disclaimer

This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

In recent years, more people have been cutting back on alcohol, thanks to the rise of great-tasting alcohol-free drinks & an increasing desire to lead healthier lives. Growth in the sale of non-alcoholic drinks is expanding well beyond the traditional "Dry January" & “Sober October” challenges. The market is no longer filled with thin, flavorless alcohol-free options—shoppers now have access to full-bodied alcoholic drinks that taste like the real deal.

How Did Alcohol-Free Drinks Become So Popular?

New brewing techniques have made it possible to create alcohol-free drinks that maintain the flavour profile of traditional drinks without the alcohol content. This has opened the door to more options for people who want to reduce their alcohol consumption without compromising on taste.

The shift towards alcohol-free drinks can be attributed to growing awareness of alcohol's negative effects on health. Consumers are increasingly eager to avoid the downsides of alcohol, such as hangovers & long-term health risks. Recent studies show that health concerns & a desire for moderation are top motivators for choosing non-alcoholic beverages.

The Healthier Choice?

But how healthy are these non-alcoholic options? The primary harmful ingredient in alcoholic beverages is the alcohol itself, which is responsible for liver damage, dehydration, impaired judgement & even cancer risks. Once alcohol is almost entirely removed, these risks are reduced significantly, making alcohol-free drinks a healthier alternative for many.

Just because some drinks are low in alcohol doesn’t always mean they are a healthier nutritional choice. A lot of drinks with no (or less) alcohol are packed with nasty additives to help make them taste better. Non-alcoholic drinks usually contain fewer calories. However, it's important to choose options with lower sugar & fewer artificial ingredients to maximize their health benefits.

A New Drinking Trend: ‘Zebra Striping’

A growing trend, dubbed "zebra striping," is becoming popular among pub-goers. This involves alternating between alcoholic & alcohol-free drinks during a night out, allowing people to pace themselves without feeling left out of social situations. The world’s biggest brewers, including Guinness & Heineken, have jumped on board, launching zero-alcohol alternatives to meet the demand for moderation among health-conscious consumers.

What's in Non-Alcoholic Drinks?

The ingredients in beer: malt, hops, yeast & water, are also present in low- or no-alcohol beer. Both generally undergo some form of fermentation. However, if the alcohol content is kept at 0.5% or lower, the fermentation process must be stopped early. Some producers may also use methods like filtration or distillation to remove the alcohol after it is produced.

Other non-alcoholic drinks are made without using fermented ingredients in the production process. Producers start with a non-alcoholic base liquid (like water or juice) & layer on teas, spices, botanicals, vinegar, bitters & other flavorings.

The Big Picture: Is the World Drinking Less?

Non-alcoholic & low-alcohol beverages are gaining a notable share in the global drinks industry. As of 2023, these beverages account for approximately 3.5% of the total beverage alcohol market by volume. Many consumers who purchase non-alcoholic beverages also continue to buy alcohol, but they are making more conscious decisions about how much they consume.

In fact, beer consumption is at its lowest in a generation, particularly in the U.S., the world’s largest beer market. This trend is spreading across Europe too, where people generally drink less beer overall.

Alcohol-free alternatives are changing the way we drink, providing a healthier option for those who want to enjoy the social aspects of drinking without the negative effects. Whether it's cutting out alcohol entirely or adopting a balanced approach with ‘zebra striping,’ the future of drinking seems to be evolving—and for the better. You’re not going to drink 4 or 5 soft drinks on a night out whereas you can more comfortably sip away at an alcohol-free beer.

Drinking less — or not at all — is becoming more of a positive choice in some people’s lives, in the same way others try to exercise more or eat better.

Recipe #1 ~ Veggie Pizza With Lentil Crust

This is such a healthy pizza! It is quick to make & you can use any veg you have handy. It is high in protein (14g in the crust alone), low in carbs & calories & high in fibre. It’s not only gluten-free but also grain-free. Enjoy!!

Lentils are an inexpensive form of vegetarian protein & fibre touted by health experts for their ability to reduce inflammation, lower cholesterol, promote fat metabolism & dampen appetites. Lentils are a resistant starch, a type of slow-digesting fibre. As it passes through our gut, resistant starch triggers the release of acetate. This is a molecule that tells the brain when to stop eating. A very valuable chemical!

Serves 4 slices

Ingredients

¾ cup/4oz dry split red lentils *See notes

¾ cup/150ml water

1 garlic clove/1 tsp garlic powder

½ tsp dried basil

½ tsp dried oregano

Pinch of salt

Plus your choice of toppings. The ones used here are tomato puree, onion, mushrooms, corn, peas, red pepper & cheese.

Method

1. Preheat the oven to 180°C/350°F/Gas 4

2. Line a flat baking tray with parchment paper & grease with a little oil.

3. Add the lentils, water & seasonings to a blender. Process on high until smooth like a batter.

4. Pour the batter onto the baking tray & spread out thinly.

5. Place the baking tray on the bottom of the oven to increase the crispiness of the dough, for 12 minutes.

6. Take out the pizza crust. Turn it over & peel off the parchment paper.

7. Place the pizza crust back on the tray. Return it to the oven for another 5 minutes or until golden & crispy.

8. Top the pizza with any roasted or precooked veggies you have. Sprinkle your choice of cheese on top.

9. Return the pizza to the oven for 3-5 minutes.

Notes

1. Lentils: I used split red lentils which didn't require soaking. If you are using ordainary red lentils, soak them for at least 1 hour (can be left overnight if you want). Rinse & drain before use.

2. Pizza base: You can use tomato sauce or pesto as a base, but use sparingly so that the crust doesn’t become too moist.

Recipe #2 ~ Veggie Lentil Soup

If you think lentil soup has a boring reputation, you will change your mind after trying out this recipe. Brimming with a wholesome mix of veggies, lentils & warm spices this hearty lentil soup is the perfect antidote to a cold day. It is a one-pot wonder that tastes amazing!

Serves 4 approx

Ingredients

1 cup green lentils

1 onion, diced

2 cloves garlic, minced

1 carrot, sliced

1 can diced tomatoes

6 cups veg broth *See notes

1 Tbsp olive oil

2 cups spinach

1 tsp cumin (paprika is good too if you prefer)

½ tsp turmeric

¼ tsp salt & pepper

Coriander for garnish (optional)

Method

1. Sauté the onion, garlic & carrot in a little oil over a low heat in a large pot for 10 minutes. 

2. Add in everything else (except the spinach) & bring the contents to the boil.

3. Reduce heat, cover & simmer for 30-35 minutes until lentils are tender.

4. Add spinach, stir until wilted.

5. Season with salt & pepper.

6. Garnish with coriander if desired.

Notes:

1. Lentils - I used organic green lentils but you can also use brown. These hold their shape & make soup with the best texture.

2. Veg Stock - If you don’t have any of your own stock, use 2 shop bought veg cubes with 6 cups of water.

Recipe #3 ~ Tarte Au Citron (Lemon Tart)

Now for dessert after all those lentils!

This delicious tangy lemon tart is surprisingly healthy. It has no refined sugar & you can get the healthy fats from the nut butter plus plenty of other nutrients, Vitamins E & B6, folate, niacin, magnesium, zinc, copper & potassium. The lemon zest gives the tart a beautiful flavour. You can top it with fruits or nuts of your choice, or simply leave it as it is.

Serves 6

Ingredients

For the Crumb Base

8/9 light digestive biscuits

¼ cup/20 almonds

1 egg white

2 Tbsps almond butter (or any butter you have)

For the Lemon Filling

¾ cup of Greek yogurt

¼ cup of milk

2 lemons, zested, plus juice of 1 half

2 eggs

1 egg yolk

2 Tbsps honey

1 tsp vanilla extract

Method for the Base

1. Preheat the oven to 300°F/150°C.

2. Zest the lemons & juice 1 half of a lemon

3. Separate 1 egg.

4. Lightly grease or oil an 8”/20cm loose bottomed cake tin.

5. Put the biscuits & almonds into a food processor & blitz until reduced to crumbs.

6. Add in the almond butter & egg white.

7. Transfer the crumb mixture to the tart tin & press down to cover the base.

8. Bake the tart case for 10 minutes. Remove from the oven & allow to cool.

Method for the Lemon Filling

1. Add the milk & lemon zest to a small saucepan & heat slowly until close to boiling.

2. Allow to cool slightly while beating the honey, eggs & egg yolk in a seperate bowl until frothy.

3. Using a mixer or whisk, slowly pour the hot milk into the egg mixture.

4. Stir in the vanilla essence & lemon juice.

5. Strain out or sieve the lemon zest, so that there aren’t big pieces to bite on. These can taste bitter when the tart is cooked.

6. Stir in the greek yogurt.

To Finish the Lemon Tart

1. Pour the filling into the baked tart case.

2. Return the tart tin to the oven & bake for 15 minutes or until the filling has set.

3. Allow to cool & chill until ready to serve.

4. Add whatever toppings you want.

Enjoy!

This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

Identify the odd ingredients in your food

You race in the door. Grab a bowl from the cupboard & chuck it in the microwave. As you relax after finishing your meal, you idly scan the ingredients on the empty carton. What’s this stuff you’ve just eaten: maltodextrin, guar gum? Is that real food? No, not really! Let’s find out a little more about these chemicals.

We are now eating things that have never been in our diet before. This goes beyond what we identify as ‘fast food’. This stuff is ultra-processed food (UPF). That means it’s undergone extensive industrial processing. It has little nutritional value & our bodies don’t recognise it as food. A staggering 60% of our diet (more if you’re a teenager), comprises substances that can scarcely be deemed real food.

5 big food & drink companies control most of the world's food production & distribution. A recent publication called ‘Ultra-Processed People: The Science Behind Food That Isn’t Food’, by Chris van Tulleken, lifted the lid on what food companies have been trying to conceal from us for years. The author argues that ‘We are all part of an experiment that we didn't volunteer for’.

How did we move beyond fast food to UPF?

UPF crept up on us as food production methods changed. It’s costly & difficult for a food company to make food that is real & whole. It is much cheaper for food companies to destroy real foods, turn them into molecules & then reassemble those to create anything they want. Many food companies use dirt-cheap ingredients, giving them huge corporate profit margins. Healthy eating is bad for business.

The consumer finds these products attractive & cheap to buy. Many of us have little time to shop & cook meals from scratch. Our taste buds like these products & they are ready to eat quickly.

How can you tell if a food is ultra-processed

As a general rule they usually have the following:

-A long shelf life

-5 or more ingredients (but usually a long list)

-At least one of the ingredients you won’t find in your kitchen

-Words like stabilisers, emulsifiers, gums, lecithin, preservatives, colourings & chemical sweeteners feature often & many of the products can be high in added sugars, unhealthy fats & salt.

If you want to know exactly what’s in the food in your local shop, use these useful apps to scan the barcodes. e.g. Open Food Facts & Yuka.

Health Problems

Scientists are still studying how these chemically manipulated foods affect the body & whether it’s because of their poor nutrient profile, addictive qualities, the use of additives, or changes to the food matrix, which affect how we eat & digest them. However, a large body of research has already linked ultra-processed foods to health concerns, including mental health issues, weight gain & type 2 diabetes.

A recent study published in the British Medical Journal showed that UPF has a detrimental effect on almost every part of our body. Emulsifiers & artificial sweeteners are the biggest culprits for damaging the gut microbiome.

When we eat UPF we get calories quicker than our bodies can say we are full. We overeat. These foods are addictive & designed to make us overeat. They overcome the appetite fullness signals in the brain.

The Solution

It’s not always easy or cost-effective to avoid UPF totally. However, if you are eating mainly whole foods, then the odd high-fat or sugar UPF isnʼt going to be detrimental.

• Eat more whole foods: Incorporate more fruits, veg, whole grains & lean proteins in your diet

• Read labels or use the apps listed above. Choose products with fewer ingredients & minimal additives.

• Cook at home when possible: Prepare meals from whole, unprocessed ingredients.

Sometimes UPF can look like junk food. But it often comes in more devious forms like ‘healthy options’, protein bars, plant milk, fruit concentrate drinks, gluten-free food & even some baby foods. Most foods that contain labels e.g. low fat, sugar-free are UPF. Real food doesn't need extra labels!

Recipe #1 ~ Dark Chocolate & Almond Energy Balls

Makes 12 approx

If you’ve struggled to eat real food you deserve a treat. This nutritious snack fits the bill perfectly. It is high in fibre with healthy fats & vitamin E. The combination of nuts, oats & dates provides slow-release energy. Thanks to the fibre content, these energy balls are very filling.

You can swap the almonds for any kind of nuts or seeds & use peanut butter instead of almond. You can decorate the energy balls with desiccated coconut, roll them in any kind of nuts or seeds or my favourite, dark chocolate.

Ingredients

1 cup/100g almonds (or any kind of nuts)

1 Tbsp/10g oats

7/75g dates

2 Tbsps/40g almond butter

4 squares/50g dark chocolate (at least 70% cocoa solids)

Method

1. Line a baking tray with baking paper & set aside. 

2. Add the almonds to a food processor & blend until crumb-like.

3. Add the dark chocolate & oats & blend again until you have the consistency of breadcrumbs. 

4. Add the dates & almond butter. Blend again.

5. Shape the mix into 10–12 balls.

6. Set balls onto the baking tray. Cover & chill in the refrigerator for 30 minutes until firm.

7. Store in an airtight container in the refrigerator for up to five days or freeze for up to 3 months.

Recipe #2 ~ Banana Ice Cream with Walnuts & Dates

This is healthier than shop-bought ice cream but still has a creamy rich flavour. Frozen bananas blend into the creamiest ice cream, which is wonderful on its own. It can also be a great addition to smoothies. If you add walnuts & dates, you get even more nutrients. Dates contain high levels of potassium & minerals like calcium & magnesium. They are high in fibre with a delicious sweetness from naturally occuring sugars. Walnuts are a great source of healthy omega-3 fatty acids

Serves 4

Ingredients

4 bananas, frozen & sliced

10 dates, pitted

½ cup walnuts. Keep a few as a topping

Method

1. Place the most of the walnuts in a blender & zap until crumb like. Set aside

2. Repeat with the dates. Set aside.

3. Place frozen banana slices into the blender.

4. Add the walnuts & dates to the banana ice cream.

5. Serve immediately with a sprinkling of walnuts on top or place in the freezer.

Recipe #3 ~ Extra Vegetable Fried Rice

Serves 3/4

This recipe is a good substitute for the greasy take-out. It's flavour & colour make for a satisfying dinner or side dish. This recipe comes together in minutes & is a great way to use up leftover rice & veggies.

Leftover rice is the perfect texture to use for fried rice because of its starchiness. It can be combined with any veg you have in your refrigerator. You can add chicken or tofu or any other protein for a main meal.

To get each component looking good, you might try to cook the eggs, veg & rice separately & combine them all at the end.

2 Tbsps olive/avocado oil

2 eggs

1 small onion, finely chopped

2 cups additional veggies, cut into small pieces

1 Tbsp grated fresh ginger

2 large garlic cloves, minced

2 cups cooked brown rice

1 Tbsp reduced-sodium tamari or soy sauce

2 scallions, chopped, as a topping

Salt & pepper if required

Method

1. In a large frying pan with deep sides, heat 1 tablespoon of oil.

2. Add the scrambled eggs & swirl the pan so they cover the bottom. Cook until they are just lightly set, flipping or stirring along the way. Transfer the eggs to a bowl.

3. Return the pan to heat & add 1 tablespoon of oil. Add the onion.

4. Sauté onion until soft & translucent, about 5 minutes.

5. Add in garlic & ginger. Sauté for another minute.

6. Add in the remaining vegetables. Continue cooking, stirring occasionally until the veggies are cooked through & golden, about 3 - 5 minutes.

7. Finally add the rice, cooked egg & soy sauce or tamari & stir gently

8. Taste & add salt, pepper, or any extra tamari or soy sauce as needed.

9. Divide into bowls & serve with a sprinkling of chopped scallions.

10. Leftovers store well in the refrigerator, covered, for 3 to 4 days.

Enjoy!!

Disclaimer

This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your nutrition plan, please consult your doctor.

We need each other

Our relationship with our gut has become very personal. In our gut, there are trillions of microbes, comprising thousands of species of bacteria, fungi, viruses & parasites. They weigh about 2kg & all depend on us for survival. They are living inside us, doing things for us. It’s time to do something for them.

If we eat well these gut bugs thrive & reward us with good health. If our diet is poor they die off, or even worse they damage the gut wall & increase inflammation. You’ve heard of leaky gut! This happens when the bacteria are so hungry they attack the mucous lining of the gut. What's happening in our belly has far-reaching implications for our overall health. 

If you want to keep your gut healthy, it might help to act like you’re eating for two. As you eat each morsel of food, your mantra could be “This is for you, this is for me”. Let’s take a look at two different meals to see how it works.

Different meal types

The first meal is a burger in a white bun with chips. This is a low-fibre, fatty meal. It is highly processed with no fruit or veg. Once eaten, the food passes through the digestive system where any available nourishment is extracted for use by the body. The undigested food passes into the large bowel, the colon. The awaiting good gut bacteria are left hungry as there’s no fibre for them to eat. However, the bad bacteria are ok. They can survive in the high bile environment that’s needed to digest the fat & the residual animal protein.

Next up, a different meal. This one is made up of fruit, veg, beans & whole grains. The body digests the food as before. This time, in addition to the carbohydrates, fats & proteins there are also phytochemicals, anti-oxidants & a wide range of vitamins. The undigested food passes into the bowel. This undigested food now contains a wide variety of fibre & only a small amount of bile as this is not a high-fat meal. The good bacteria jump for joy! (not sure about that fact 😅)

Well-fed good gut bugs can flourish & produce beneficial by-products as they digest fibrous food. By-products include wonderful chemicals like short-chain fatty acids - acetate, propionate & butyrate. These chemicals promote a feeling of well-being & can also reinforce the gut wall. They dampen down inflammation in the body & protect against disease.

How do you know you have a gut problem?

Perhaps the most obvious sign that your gut could use a lifeline is digestive upset, which often comes in the form of gas & bloating. Many people suffer with ongoing pain in their stomach, constipation & diarrhoea. These symptoms must be investigated to rule out a more serious conditions like inflammatory bowel disease.

One useful blood test is C-reactive protein (CRP). This can show whether you have inflammation that may indicate a health condition. Another is a faecal calprotectin (CALPR) test, which specifically tests for active GI inflammation. 

Your gut transit time (how long it takes for food to travel through your digestive tract), is another indicator of how well your gut bugs are doing. A home test can include corn, beetroot or sesame seeds. A well know Youtube one is the “blue poop challenge”. If you head to the Zoe website you can learn more. 

Tips for a healthier gut

It can be a slow, labourious process to turn your digestive health around. Many tests, trials, exclusions & patience may be needed to re-populate your gut with beneficial bacteria. 

Eat more fibre Most of us eat only half the recommended 30g a day. But start slowly – our guts don’t like rapid change

Eat the rainbow Choose colourful fruits & veg & try to eat at least 30 different plants, nuts & seeds every week. If you add some nuts & seeds to your cereal, you're in double figures already.

Eat foods rich in polyphenols Many colourful plant foods are rich in chemicals called polyphenols-fruits, veg, legumes, herbs & spices. These chemicals are like rocket fuel for our gut bugs. Dark chocolate is included also.

Avoid processed foods Cut back on salt & sugar, both of which seem to affect microbial diversity in the gut

Eat fermented foods These include kombucha, sauerkraut, kefir & kimchi. See an earlier blog post “It’s Alive” for more information & healthy recipes.

Eat more omega-3’s New research suggests a relationship between gut microbes, omega-3 & brain health

Your microbiome reacts quickly to what you eat. The Singapore University study showed that eating just one kiwi, increased the presence of beneficial bacteria by 35%. This happened in just 24 hours. 

Here are some of the recipes that your gut bugs will love!

Recipe #1 ~ Cauliflower Bites

Cauliflower bites are the perfect easy side dish, snack or appetizer. They can be roasted in the oven or an air fryer. They are great for dipping in any sauce of your choice.

Serves 4

Ingredients

1 large cauliflower

150g wholemeal breadcrumbs

1 clove of garlic, minced

100g flour

2 eggs

3 Tbsp olive oil

100g Parmesan cheese, grated

A handful of parsley, chopped

Salt & pepper

Sauce (optional)

200g sour cream

100g natural yogurt

A handful of parsley, chopped

A squeeze of lemon juice

Salt & pepper to taste

Method

1. Preheat your oven to 200°C (400°F).

2. Cut the cauliflower into florets & blanch them in boiling water for 5 minutes. Drain & cool.

3. In a dish, mix the flour with a pinch of salt & black pepper. In another dish, beat the eggs. In a third dish, combine the breadcrumbs, minced garlic, chopped parsley & grated parmesan cheese.

4. Dip each cauliflower floret first in the flour, then in the eggs & finally coat them with the breadcrumb mixture.

5. Arrange the coated cauliflower florets on a baking sheet lined with parchment paper. Drizzle with olive oil.

6. Bake for 20-25 minutes or until the cauliflower is golden and crispy.

7. While the cauliflower is baking, prepare the sauce by mixing together the sour cream, yogurt, salt, pepper, lemon juice & chopped parsley.

8. Serve the crispy baked cauliflower with sauce on the side.

Recipe #2 ~ Blueberry Oat Muffins

These muffins are simple, satisfying & filling. They are moist & nutritious with healthy wholewheat, oats & blueberries.

Serves 12

Ingredients

Dry

1 cup wholewheat flour

½ cup oat flour (just grind up some oats)

⅓ cup rolled oats (save a little for topping)

½ cup coconut sugar or similar

1 tsp baking soda

1 cup fresh/frozen blueberries (save a few for topping)

Wet

2 large eggs

¼ cup maple syrup/honey

¼ cup almond milk or any of choice

½ cup mashed banana

½ tsp vanilla extract

50g/2oz butter, melted & cooled.

Method

1. Preheat the oven to 350°F/180°C.

2. Line a muffin tin with paper liners.

3. Place dry ingredients into a large bowl & stir.

4. Whisk the eggs in a medium bowl & add maple syrup, almond milk, mashed banana & vanilla extract, stirring all the time.

5. Add wet ingredients to dry & mix.

6. Transfer the batter to the muffin tin, filling each one just over half way.

7. Sprinkle on more fresh blueberries & some extra oats.

8. Bake for 20-25 minutes until golden brown.

Recipe #3 ~ Hearty Vegetable Stew

What a burst of fibre! Meaty mushrooms, celery, carrots & leeks give a rich, flavourful & comforting stew. I added a few dried shiitake mushrooms but any kind are fine.

Serves 4

Ingredients

1 lb/450g mushrooms, any kind (small button mushrooms can be left whole)

2 garlic cloves, minced

2 medium leeks, thinly sliced.

2 sticks celery, diced

4 medium carrots, sliced 1" thick.

1 Tbsp tomato paste

1 tsp dried thyme/2 fresh sprigs

1 tsp dried rosemary/2 fresh sprigs

1 tsp dried ground sage (optional)

4 cups veg broth

½ cup water

2 bay leaves

3 medium potatoes, cut into 1" cubes

1 medium turnip, cut into 1" cubes

¼ cup tamari/soy sauce

1 Tbsp maple syrup/honey

Salt & pepper to taste

4 Tbsp freshly chopped parsley for garnish

Method

1. Heat a little olive oil in a large pot over medium-high heat. Sauté the leeks, carrots, turnips, celery & mushrooms until they start to soften, about 8 minutes.

2. Add in the garlic, herbs & tomato paste & stir well for a minute.

3. At this point you may notice a brown layer on the bottom of the pot, add the veg broth & water to deglaze the pot & get the brown bits off the bottom.

4. Add the rest of the ingredients except for mushrooms, maple syrup & parsley & bring back to a gentle boil. After the stock has started to boil, reduce the heat to low. Cover with a lid & simmer for 40 minutes or until the stew has thickened & the veg are tender.

5. Add in the remaining ingredients, except for the parsley. Check for taste and adjust the seasoning to your liking.

6. Simmer the veg & mushrooms uncovered for 10 minutes more.

7. Remove from the heat.

8. Sprinkle the fresh parsley on top & serve.

Recipe #4 ~ Miso & Ginger Vegetable Salad

Miso is a traditional Japanese paste which is made from fermented soybeans. It gives a lovely umami flavor to sauces, salad dressings, marinades & soups. The salty miso, pungent ginger & tangy lime juice are a fabulous combination. Choose any crunchy veg you like, so long as it ends up colourful, varied & enticing.

Serves 1

Ingredients 

Dressing

2 Tbsp white miso paste

1 tsp grated ginger

4 Tbsp extra virgin olive oil

1 Tbsp rice wine vinegar/apple cider vinegar

2 tsp soy sauce or tamari 

½ lime/lemon juice

1-2 tsp water (if needed)

1 tsp honey/maple syrup (optional)

Salad 

1 medium carrot grated

½ small red pepper cut into thin strips

½ small red onion chopped finely

1 handful greens, shredded (I used rocket & chard)

2 Tbsp broad beans, cooked for 5 minutes in a little water)

5-6 asparagus spears

1 Tbsp chopped or torn herbs e.g. coriander, mint, parsley, chives

Method

For the dressing:

1. Whisk all the liquids together. 

2. Add the remaining ingredients & whisk until smooth.

For the salad:

1. Combine all the salad ingredients in a bowl.

2. When ready to serve, whisk the dressing again, pour over the salad & toss well.

Enjoy!!

Disclaimer

This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your nutrition plan, please consult your doctor.

January always brings an overwhelming pressure to detox. Aside from our own New Year’s resolutions, this pressure is usually driven by marketing campaigns promoting detox products & programmes.

Detox doesn’t have to be expensive or unpleasant. In fact, you can assist your body’s natural detox pathways with a few lifestyle tips. These will keep your metabolism ticking, your energy levels up & your skin glowing.

1. Hydration: Drink plenty of water to support kidney function & help flush toxins from the body.

2. Lemon Water: Start your day with warm water & lemon. This can help to stimulate your body’s digestive function, kick-start the production of bile to aid digestion & potentially support liver health. Lemon juice essentially ‘tricks’ the liver into making bile, which is necessary for the breakdown of food in the gut. 

3. Green Tea: Enjoy green tea, rich in antioxidants, which may contribute to liver & lung health. Another tea, hibiscus supports kidney health.

4. Cruciferous Vegetables & Fruit: Dark green leafy vegetables are great for liver detox & gut health. Your liver loves bitter things, so think of dark green leafy vegetables such as spinach, kale, broccoli & brussels sprouts.

   Grapes, citrus fruits, cranberries, & especially blueberries - are a treasure for keeping your kidneys healthy. 

5. Fibre-Rich Diet: Consume a variety of fruits, vegetables & whole grains to promote gut health & regular bowel movements. Ground flax seeds (whole ones can pass undigested), chia seeds & psyllium husks help to remove waste from the colon. If you are taking products to help with elimination, make sure you drink adequate amounts of water.

6. Probiotics: Incorporate yogurt, kefir & fermented foods to help maintain a healthy balance of gut bacteria. These are necessary for digestion & detox.

7. Herbs and Spices: Use herbs like coriander & parsley, along with spices such as turmeric & ginger, which are known for their potential detoxifying properties. Milk thistle, is a herb used for centuries to support liver health & purification. It acts as a powerful liver cleanser by rebuilding liver cells, reducing liver damage & removing toxins from the body that are processed through the liver. 

8. Deep Breathing Exercises: The practice of deep breathing is a powerful detoxifier. Practice deep breathing from your diaphragm (the flap of muscle below your rib cage) to boost the oxygen levels in your bloodstream. This helps your blood to function more efficiently in removing toxic waste. Practice yoga & meditation for good breathing techniques.

9. Dry Skin Brushing: This detox method has been used for hundreds of years to boost detox & maintain clear, healthy skin. Use a soft, natural bristle brush to rub your skin in a circular motion, starting from your feet & moving upwards towards your heart. By methodically moving the brush over your dry skin, you will encourage the flow of lymph that carries toxins out of your body. 2 minutes before you go into the shower in the morning is beneficial.

10. Physical Activity: Engage in regular exercise to boost overall circulation & detox. Low-impact movements to incorporate into daily life include walking, foam rolling & yoga. Additionally, exercising intensely enough to break a sweat will help you release toxins through sweating.

Recipe #1 ~ Three Bean Salad

This delicious blend of beans tossed in a zesty, vinaigrette dressing, is the perfect side to any dinner! It’s super easy to make & has incredible flavour in each bite.

Serves 6

Ingredients

1 can of kidney beans

1 can cannellini beans

1 can chickpeas (garbanzo) beans

1 cup of chopped green peppers

1 cup of chopped red peppers

½ cucumber, diced

1 cup chopped red onions

1 Tbsp capers/olives, drained

1 cup chopped fresh parsley

Garlic Dijon Vinaigrette

1 garlic clove, minced

½ Tbsp Dijon mustard

2 Tbsps lemon juice

1 tsp honey (or other sweetener)

¼ cup extra virgin olive oil

Salt & black pepper

Method

1. Combine the beans, veg & herbs in a large bowl.

2. Mix well.

3. In a small bowl whisk the minced garlic clove, dijon mustard, olive oil, lemon juice, sweetener, salt & pepper.

4. When ready to serve add the vinagrette to the salad & mix well.

Notes

Canned beans release starch into the canning liquid, making it cloudy. Drain the beans, rinse them well (once or twice), and drain again before using.

Recipe #2 ~ Mushroom Bacon strips

Serves 2

These crispy, oven-blasted mushrooms are a healthy alternative to bacon. Shiitake mushrooms have a great meaty texture that works well here, but you can use any available mushrooms

Ingredients

300g shiitake mushrooms

2 Tbsps olive oil

¼ tsp sea salt

Method

1. Preheat oven to 190°C/375°F.

2. Slice the mushroom caps into ¼-inch thin slices.

3. Transfer the sliced mushrooms to the baking sheet & toss them with olive oil & salt.

4. Bake the mushrooms for 15 minutes, turn & cook for a few more minutes until golden.

5. Remove from the oven & allow the strips to crisp up as they cool.

Recipe #3 ~ Pear, Ginger & Honey Smoothie

Serves 1

Ingredients

1 cup diced frozen pear (buy fresh, chop into cubes & freeze)
¼ cup oats
½ tsp grated ginger
½ tsp cinnamon
½ cup plain Greek yogurt
¾ cup milk (dairy or non-dairy)
1 Tbsp honey (or other sweetener)

Method

Combine the ingredients in a blender & blend until smooth. Serve immediately.

Recipe #4 ~ Chia Puddings (5 Easy Flavours)

Chia seeds are an excellent source of fibre, which can improve heart health, reduce cholesterol levels & promote intestinal health. Chia seeds contain alpha-linolenic acid, which has been linked to lowering risk factors for heart disease. They are a great source of fibre which can keep you feeling full.

If you’re new to chia puddings, you may not instantly like their rich tapioca consistency. Adding fresh fruit, nuts or seeds will help to change the texture & give them more crunch or chew. Toppings like Greek yogurt take them up to the next level!

Serves 5

Ingredients

2 Tbsps chia seeds

½ cup of milk (dairy or non-dairy)

1 Tbsp maple syrup (or sweetener of choice)

Variations

1. Lemon Blueberry

   Add ½ cup frozen blueberries, 1 tablespoon freshly squeezed lemon juice & the zest of half a lemon to the base ingredients.

   Mix well & store in the fridge.

2. Vanilla Chia Pudding

   Add ¼ teaspoon vanilla extract to the base ingredients. Mix well & store in the fridge.

3. Peanut Butter & Jelly

   Add 1 tablespoon peanut butter & ½ cup frozen raspberries to the base ingredients. Mix well & store in the fridge.

4. Chocolate Peanut Butter

   Add 1 tablespoon cocoa powder & 1 tablespoon peanut butter to the base ingredients. Whisk everything together.

   Store in the fridge.

5. Banana Chia Pudding

   Add half of a ripe mashed banana & ½ tsp vanilla extract to the base ingredients. Mix & store in the fridge.

Add toppings like Greek yogurt, fruits or chocolate chips as desired.

Enjoy!!

Disclaimer

This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

When we think of broken bones, osteoporosis often springs to mind. This bone-weakening disease has long been associated with fractures, especially in older people. In the past week, Dr.Michael Greger nutritionfacts.org. stated that osteoporosis is responsible for only 15% of all bone breaks. Many wouldn't support his view but could find common ground in the rest of his article. Dr. Greger is critical of the corporations that make millions from bone density screening & drug-related interventions, when there are viable alternatives.

If osteoporosis isn’t the main culprit for broken bones, what is? Let’s dive into this topic to shed light on the primary causes of broken bones & suggest ways to foster better bone health.

1. The Osteoporosis Connection

Osteoporosis is a condition where bones become fragile & porous, leading to an increased risk of fractures. The disease predominantly affects postmenopausal women but can also occur in men. The reason it is commonly linked to broken bones is because of the reduced bone density associated with the condition. The truth is, while osteoporosis indeed makes bones more susceptible to breaks, it's not the leading cause.

2. The Real Culprits: Falls & Accidents

In the general population the stark reality is that a significant majority of broken bones occur due to external factors, primarily falls & accidents e.g. sports injuries, car accidents & work-related injuries.

In older people the real culprit for broken bones is falls. But the most important question is why do these falls occur.

Dr. Greger states that this is due in part to age-related muscle weakness & loss of balance. In fact, he believes that doctors would be better served to ask their patients Do you have impaired balance? This could predict more than 40% of hip fractures, which is more than a bone scan diagnosis of osteoporosis.

Some of the other factors that can contribute to broken bones were covered in an earlier blog, “Feel it in your bones”

Building Stronger Bones: What Can We Do?

According to Dr. Greger, a combination of resistance exercise to improve lower limb muscle strength & balance training can beat drugs for preventing osteoporotic bone fractures. Many research studies confirm this. A recent meta-analysis found that exercise interventions—mostly using a combination of resistance exercise & balance training—cut fracture rates nearly in half.

Your muscles & bones work together & age together. Your most important defence is to stay on your toes—literally. Using a series of exercises that combine both strength & agility, you can align your bones & joints. Not only will you gain strength & balance more easily, but you will also feel more balanced. Better balance equals better footing.

Nutrition

Below are 3 recipes that will help provide the nutrients your bones need after you’ve finished all those weight-bearing activities! They include calcium, vitamin D, K & lots of protein. Enjoy all!!

Recipe #1 ~ Crunchy Seed Crackers

These crunchy seed crackers are very simple to prepare & store well.  They are a tasty way to get more nutrients in your diet. Seeds are also high in dietary fibre, protein & good fats.

20-24 pieces

Ingredients

¾ cup sunflower seeds, roasted (see notes).

¼ cup chia seeds

½ cup pumpkin seeds

¼ cup sesame seeds

½ tsp ginger powder

1 tsp cinnamon

1 tsp vanilla extract

⅓ cup maple syrup/honey/agave

Pinch of salt

Method

1.    Preheat oven to 175°C/350°F.

2.    Line a baking sheet with parchment paper.

3.    In a large bowl, combine all the dry ingredients.

4.    Add the maple syrup & vanilla.

5.    Stir well.

6.    Spread the mixture evenly onto the prepared baking sheet.

7.    Smooth the mixture until it’s flat.

8.    Bake for 12-15 minutes or until golden.

9.    Remove from the oven and allow to cool completely.

Notes

1. Roasted sunflower seeds are ideal in this recipe. Raw sunflower seeds lack flavour & are chewy. Lightly roasted seeds are nutty & tasty. You can roast raw sunflower seeds in the oven at 350°F for 10-15 minutes. (See photo above).

Recipe #2 ~ Mango & Yogurt Parfait

A parfait is just a fancy term for layers of yogurt & fresh or frozen fruit. Here you can top it with granola, nuts or some of the crackers you made earlier. This can be an easy option for breakfast or an after-dinner dessert.

Serves 2

Ingredients

1. 1 ripe mango peeled, pitted & cubed.

2. 200g of Greek yogurt (vanilla, or any kind you have available).

3. Granola of choice

Method

1. Spoon some yogurt into the glass.

2. Add some mango. If you have time puree half of the mango. It looks nicer. If you’re in a hurry, just use cubed mango.

3. More yogurt.

4. More mango. The cubed kind this time.

5. Top with granola or topping of your choice.

Recipe #3 ~Butternup Squash Bean Stew -with or without chicken

This autumnal dish can be made with a variety of different beans & root vegetables.

Serves 4

Ingredients

1 can (400g) white or red beans, drained.

3-4 small carrots washed & sliced.

4 cloves garlic, crushed.

1 onion, chopped.

1 pepper, chopped.

½ butternut squash peeled, cut into 1” cubes. (see notes)

Strip of kombu (see notes)

2 cups (400ml) of vegetable broth.

1 tsp dried thyme

1-2 Tbsp olive oil

I tsp chili powder

½ tsp salt & pepper

Method

1. Soak the kombu for 20 mins in enough water to cover it. (see notes).

2. Preheat the oven to 200°C or 400°F.

3. Arrange the chunks of butternut squash on a baking sheet. Brush with olive oil & toss gently to coat; season with salt and pepper. (see notes)

4. Roast for 15 minutes or until the squash is easily pierced with a fork. Set aside.

5. In a large pot sauté onions & garlic for 3-4 minutes.

6. Add in carrots & peppers. Sauté another 8-10 minutes.

7. Add the thyme, chili flakes, salt & pepper, veg. stock, kombu & soaking liquid.

8. Let the mixture simmer for 10-15 minutes stirring occasionally.

9. Add the beans & butternut squash & simmer slowly for 5-10 minutes while the broth thickens.

10. Allow the stew rest for a few minutes & serve with rice, quinoa, or couscous.

11. If adding chicken, fry some small pieces in olive oil & add to the dish.

Notes

1. It’s easier to roast the entire butternut squash. Leftovers disappear quickly!

2. Kombu is the Japanese word for kelp. It is a versatile seaweed that gives dishes umami flavour. It is a nutritional powerhouse packed with minerals like iodine as well as vitamin K, vitamin A, vitamin B-12, calcium, iron & magnesium. As with all dried seaweed, you can just break it up & add it to your favourite dishes.

Disclaimer

This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

Fermentation is back

Fermented foods are traditional foods. They’ve been with us for thousands of years. As food processing methods changed, we turned away from them. Now, many of us struggle to digest our food properly & are unable to efficiently ferment & break down certain foods, particularly high-fibre ones.

Hippocrates said, “All disease begins in the gut.” Maybe not all disease begins there, but at least 90% of it does. Our digestive system is crying out for the diverse range of bacterial species that our ancestors had in their gut. Fermented foods can help provide these.

Why has a lot of our good gut bacteria vanished?

The increase in consumption of pasteurised foods, chlorinated water & antibiotic medications combined with too much sugar, alcohol, salt & processed foods have all led to an imbalance of good & bad bacteria.

The gut bacteria of people in developed countries are different from those of people in traditional & developing societies.  Studies show that the gut health of immigrants arriving in America from Asia deteriorates within months of moving. 

How can we replenish our gut?

Scientists are discovering that fermented foods have an intriguing effect on the gut. They are rich in natural probiotics i.e. live cultures of beneficial bacteria. When you eat these foods, you’re introducing numerous strains of beneficial bacteria into your digestive system. These bacteria then take up temporary residence in your intestines where they produce vitamins, strengthen the immune system & help crowd out disease-promoting bacteria.

When we ferment food it is easier to digest. For example, the fermentation process in sourdough bread makes gluten easier for our digestive system to absorb. Similarly, some people can tolerate yogurt but do not feel well after drinking milk.

The good bacteria present in fermented food help reduce symptoms associated with leaky gut syndrome, including bloating, abdominal pain, stool changes, fatigue, & brain fog. They do this by producing short-chain fatty acids that maintain the integrity of the cells lining the digestive tract.

If you change the gut bacteria, you can change the progression & the severity of some diseases. Many health ailments have been linked to poor bacteria in the intestines such as allergies, eczema, IBS, constipation, lactose intolerance, asthma & a range of other health problems.

Proof that fermented foods improve health

Research by Dr. Sonnenburg at Stanford University has given us new insight into the effects of eating fermented foods. The findings also produced some surprises on how a high-fibre diet is impacted by the absence of gut bacteria. 

The research team split the participants into 2 groups for the 10-week study. They gave one group increasing amounts of fermented foods. The other group ate a diet rich in fibre e.g. fruit, veg, nuts, seeds, etc.

The research team found that the more fermented foods people ate, the greater the number of bacterial species that bloomed in their guts. At the end of the study, the fermented group showed marked reductions in 19 inflammatory markers. These markers are the ones associated with chronic disease.

The results for the people on the high-fibre diet were unexpected. Some of the participants that had a diverse range of bacteria to start with, showed improvements in health i.e. reduced inflammation. The other group didn’t. The take from this is that a high-fibre diet must have sufficient good bacteria for the best health outcome.

Where do you get these good bacteria?

It may seem like an easy solution to take probiotic supplements to restore the balance of gut bacteria. However, it can be difficult for these supplements to reach the gut, as they can often get swallowed up by stomach acid. Furthermore, they may actually do harm as explained in a recent article in The Washington Times.

Not all fermented foods are created equal. By this, I mean not all fermented foods contain live microorganisms. Originally, foods were fermented to preserve them but now we eat them because of their wonderful flavour & health benefits. Think of rich dairy live Greek yogurt, kefir, cheddar and Stilton cheeses, tangy sauerkraut, spicy kimchi, and drinks like kombucha.

When you eat sauerkraut or kimchi, you also eat the lactic acid bacteria, which make themselves at home in your colon and help you to digest food. In fact, fermented veggies lower gut inflammation because they supply beneficial bacteria that have a soothing effect on the gut.

The best place to find these products is in the refrigerated section of your store. They need cool temperatures to keep the active cultures alive. Fermented foods will say they are fermented! They often have a label that says ‘contains live cultures’. Fermented foods are not pasteurised or canned, as both processes kill the bacteria.

Pickled food is not the same as fermented food. Pickled foods are brined, not fermented, so pickled foods will not give you the probiotic benefit of fermented foods. The sour in sauerkraut (sour cabbage) comes from fermentation, not vinegar.

Make your own fermented foods

Fermented foods can come under the heading of artisan foods. If you want to save money & be sure of getting a good product, make your own. The best ones to start with are sauerkraut & fermented veg. Kefir is very easy to make & provides an endless supply of fermented milk.

Recipe #1 ~ Fermented Carrots with Dill & Garlic

Almost any veggie or fruit can be fermented e.g. cabbage, carrots, radishes & cucumbers. If you like pickles, you’ll love these fermented carrots. They give you a healthy dose of gut-friendly probiotics.

Ingredients

500g/1 lb. carrots, cut into sticks of similar size, enough to tightly pack the jar.

1 litre jar, with lid

3 cloves garlic, crushed

2 sprigs fresh or 1 tsp dried dill (or other herbs such as thyme, rosemary or sage)

1½ tsps salt

Water (non-chlorinated)

Method

1. Place the garlic, dill & salt into a litre size jar.

2. Pack the carrot sticks into the jar as tightly as you can.

3. Fill the jar to within 2cm of the top with water, screw on the lid tightly & shake gently to mix.

4. Allow the jar to sit at room temperature.

5. Check after 3 days. If you are not happy with taste & texture, leave for longer.

6. Store in the fridge for 3-4 months.

Notes

1. Keeping the vegetables below the salted water creates an anaerobic environment that lactic acid bacteria love. This also means that potentially harmful bacteria, many of which need air to survive, essentially get crowded out and thus preserve the vegetables rather than allowing them to simply rot.

2. Non-chlorinated water is best as the chlorine in tap water is likely to kill off the bacteria that is naturally present.

Recipe #2 ~ Sauerkraut

If you want the best bacteria, you can’t go past fermented cabbage products such as sauerkraut or kimchi. This is because bacteria hiding in the folds of cabbage leaves convert natural sugars to lactic acid. Cabbage-based fermented foods are known to be high in Lactobacillus plantarum, which is a superstar of good bacteria. Sauerkraut is a European style of fermented cabbage. Kimchi is the Asian version one & has many more ingredients.

Ingredients

500g/1 lb red cabbage

1½ tsps salt

Water (non-chlorinated)

Method

1. Weigh the cabbage.

2. Peel off the other layers & save one or two for later.

3. Shred or chop the cabbage into a large bowl.

4. Add 1½ tsps of salt per 500g/lb of cabbage.

5. Massage the cabbage & salt for 10-15 minutes until it starts to release liquid.

6. Take clumps of the cabbage & pack it into the jar until close to the top.

7. Pour the leftover liquid into the jar. Top it up with a lightly salted water solution, if needed.

8. Take the cabbage leaf you saved earlier & place it on top of the cabbage in the jar.

9. Close the jar & allow the cabbage to ferment.

10. Check in on it every other day or so, until there are no more bubbles are visible (usually about 7 -10 days).

Recipe #3 ~ Kefir

Kefir is traditionally a fermented milk drink, similar to yogurt. Milk is fermented by clusters of bacteria (called ‘grains’) for about 24 hours. The bacteria digest the lactose and the resulting liquid is slightly sour and fizzy to taste and virtually lactose-free. More than 20 strains of beneficial bacteria and yeast have been identified from milk kefir.

Ingredients

You need a starter kit with the kefir grains, or you need a friend who can give you some of theirs.

1 litre milk

Jar

Jug

Plastic sieve

Method

1. Put the kefir grains in a jar.

2. Add enough milk to fill the jar 2cm from the top.

3. Cover the jar with either a few layers of paper towels or a few paper coffee filters. Secure with a rubber band to prevent any bugs or dust from getting in.

4. Leave on a worktop for 18-24 hours to ferment.

5. When the milk is thickened & turned into kefir it is time to pass it through a sieve to save the grains & start again.

Notes

You can reuse the kefir grains indefinitely but if you need a break, pop the kefir grains into the freezer. You can also put the grains into some fresh milk & store them in the fridge for 2-3 weeks.

Enjoy!

Disclaimer

This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

Do you feel tired after eating certain foods & energised after eating others? The sugary, high-fat foods we often crave when we are stressed, comforting as they are, may be the least likely to boost our moods. Food is more than just fuel. It can be the key to lifting our mood & making us feel good. This blog explores the various ways in which healthy eating can improve mental health.

Ditch the sugar

Diets that contain a lot of sugar & refined carbohydrates can harm our mood & well-being. They include highly processed & refined foods. These foods digest quickly & their high GI (glycaemic index) causes unhealthy spikes in blood sugar levels. We are left feeling hungry again, craving more sugary carbohydrates. If our blood sugar levels are fluctuating up & down throughout the day, we are liable to feel irritable & depressed.

Cutting back on sugary foods does not mean feeling dissatisfied or never enjoying 'comfort foods'. The key is to choose the right carbohydrates. Complex or good carbohydrates are digested slowly, causing a gradual rise in blood sugar. They are usually high in nutrients & fibre, e.g fruits, vegetables, wholegrains, nuts, beans.

Go with your gut

Once our blood sugar cravings are under control, we need to focus on our gut. Up to 95% of our happiness hormone, serotonin is made in the gut.

Research has looked into the link between the gut and the brain, showing that the bacteria living in our gut can influence everything from our overall mood to our ability to get a full night’s sleep. This research is rapidly changing the way we look at how our emotions and behaviour are regulated.

Fibre-rich & fermented foods help get the gut & the brain talking to each other. Try to include some yogurt, kefir, kombucha & sauerkraut in your diet as well as high-fibre foods that the gut bacteria love. Eating these foods is a great way to add some good bacteria to your diet. If our gut bacteria are happy, we can be happy too.

Eat Healthy Fats

The low-fat era has gone on for decades & has unfairly demonised fats. We mistakenly believed for years that the vegetable spreads we were buying instead of butter were the 'healthy' choice. Of course, butter has a lot of calories but taken in moderation, organic butter has a high omega-3 content & provides us with butyrate, short-chain fatty acids that are essential for gut, body & brain health. 

Fat satisfies us. Low-fat food only makes us hungrier. Also, if we don't eat fat we can't get the benefit of the fat-soluble vitamins A, D, E & K. Considering that our brain is nearly 60% fat, the fuel we give it is critical to how we feel & think.

Our brain requires essential nutrients to function correctly. Lack of these nutrients can lead to a wide range of mental health problems. Eating a well-balanced diet, rich in essential nutrients such as omega-3 fatty acids, B vitamins, zinc, selenium, & vitamins D, C & E, can significantly reduce the risk of developing these problems.

Omega-3’s in particular are vital for brain function & development. It is a good idea to eat small fatty fish 2-3 times a week, or an equivalent from plant sources, e.g. chia, flax, walnuts, avocados.

Fish such as mackerel, salmon, sardines & anchovies are all high in Omega-3’s. If you don’t eat much fish, you could try a fish oil supplement as an alternative.

Give happy food a try... combined with exercise & reduced stress, it will put a smile on your face!!

Recipe #1 ~ Homemade Nut Milk

If you're not a lover of cow's milk, like me, you can spend a lot of time in supermarkets trying to find good plant-based milk. Many are very sweet or have preservatives & additives. This homemade milk recipe solves the problem. Any nuts are suitable, & even a nut mixture tastes good. Experiment until you find one that suits your taste.

Almond milk has half the calories of dairy. It has no lactose, a cause of much digestive distress for some people. It also has high amounts of calcium, iron, magnesium, potassium & a bevy of B vitamins as well as vitamins C & E.

Serves 4 cups

Ingredients

1 cup raw nuts (cashews, hazelnuts, almonds).

4 cups water

Method

1. Soak the nuts for 6 hours or overnight.

2. Rinse & drain.

3. Place the nuts in a blender with 4 cups of water.

4. Blend until smooth.

5. Strain with a fine mesh/muslin/cheesecloth.

6. Store in a glass container in the fridge for 3-4 days.

Notes

1. If you prefer creamier milk, use extra nuts.

2. Add sweetener to the blender if desired. A teaspoon of honey, 3-4 dates, or ½ teaspoon of vanilla works well.

Recipe #2 ~ Smoked Salmon Avocado Toast

This smoked salmon avocado toast is a quick & healthy breakfast full of healthy fats to keep you fuller for longer. It has oodles of flavour with creamy avocado & crème fraîche. Smoked salmon (particularly wild-caught), is packed with healthy omega-3s.

Ingredients

2 Slices of your favourite bread (wholemeal/rye/sourdough)

1 Avocado

2 Tablespoons Crème Fraîche

100g Smoked Salmon

Sprinkle of Dill (fresh or dried)

Method

1. Toast the bread.

2. Spread a tablespoon of crème fraîche on each slice of bread.

3. Cut each avocado half into slices. Push the slices to one side into a fan shape.

4. Sprinkle some dill on top.

Notes

For variety, you might like to replace the crème fraîche with rocket or spinach or top the lot with a poached egg!

Enjoy!

Disclaimer

This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

You reach a certain age & you begin to notice that you’re getting shorter. Your back is more curved than it used to be or maybe it’s getting more painful. To top it off, you’ve managed to break a bone in your foot & you only stubbed your toe! If you take heed of these red flags & go for a bone density test, you may end up back in your doctor’s surgery clutching a prescription for calcium supplements. If the bone loss is partial, you will be diagnosed as having osteopenia. If it’s a more serious bone loss, it will be diagnosed as osteoporosis, literally porous bones. 

Finding out that you have brittle, porous bones can be shocking & hugely disappointing. Sadly, some of the factors that cause our bones to weaken are outside of our control. These include being female, over 50, postmenopausal, having a family history of osteoporosis, or having a small frame. However, it’s never too early or too late to think about your bones. Recent studies give information on particular foods & activities to help with bone health.

It appears that while calcium is a critical component of bone health, there are other very important factors. Vitamin D, magnesium, vitamin K2, adequate protein, good gut health as well as weight-bearing exercise, all affect bone mineral density. Vitamin B12, potassium, vitamin C & vitamin E are important too as they stimulate bone-building cells & inhibit bone breakdown. There are lots of other vitamins & minerals required by bones, but they are only needed in trace amounts & are usually easy to get from our food.

Let’s start with the gut. The biggest factor in nutrients making or not making it to their destination is the health of the gut microbiome. Without the proper balance of good bacteria in your gut, you can lose many of the nutrients your bones need for health & healing. The nutrients may never make it to the bloodstream to be taken in & used. You can improve your gut by eating more fermented foods to help balance your microbiome with good bacteria. These include yogurt, kimchi, kefir, sauerkraut, kombucha & apple cider vinegar. You will get an extra benefit as these foods increase your vitamin K & calcium levels also.

Calcium is an important component of bones. Many people think that if you simply drink more milk you get stronger bones. However, that is the result of good marketing rather than good science. The reality is that while milk is a good source of calcium (in moderation) - with an average of 300mg per 250ml glass - drinking too much milk can be counter-productive. Many studies have dealt with this. It is called The Calcium Paradox

As an example, in countries where dairy products are a major part of the diet like Finland & Sweden, the population is still at very high risk of osteoporosis. One study with over 100,000 participants found that drinking 3 or more glasses of milk a day increased the risk of fractures. Therefore, while milk is a good source of calcium, drinking more is not necessarily better.

Calcium can also be obtained from non-dairy sources. These include leafy green vegetables like collard greens & brussels sprouts, seeds, beans, nuts, edamame, oranges, tinned salmon & tofu.

Getting calcium through your diet is the optimal way to meet your dietary needs. Taking small amounts throughout the day along with other food sources can help to absorb the calcium. If you do need a supplement, calcium citrate is better tolerated than calcium carbonate but is more expensive. If you need a high dose of calcium spread it out over several meals to prevent a spike of calcium in your bloodstream. Your body can only absorb 500mg of calcium in one meal.

We are told that women require 1200mg of calcium per day, men a little less at 1000mg. Surprisingly in countries where the average daily intake of calcium is much lower e.g. Japan & India, the incidence of bone fractures is quite low. The recommended calcium intake per day in Japan for adults is 600 mg/day. This indicates that factors other than calcium are involved in bone health.

As a result of the covid epidemic, we are more aware of the importance of vitamin D. Without vitamin D our bodies cannot absorb calcium. You can have your vitamin D levels checked in routine blood tests. Foods rich in vitamin D are sardines, milk, canned tuna, egg yolks, cod liver oil & mushrooms. As always, it is best to get your vitamin D from the sun & food where possible.

Vitamin K2 is enjoying being in the limelight at the moment. Its job is to activate the proteins that carry calcium into our bones & keep them out of soft tissues like our blood vessels & heart. You get K2 from certain animal products & some fermented foods. Studies have shown that supplementing with vitamin K2 increases bone density. Vitamin K2 has been approved for the treatment of osteoporosis in Japan since 1995. For those with a low bone mass, twice the recommended daily amount of 90mcg is helpful. As with vitamin D, K2 is fat-soluble & so you will get the maximum benefit by taking your supplement along with a fat-rich meal that could include foods like oils, nuts, or avocados.

Magnesium is a mineral that plays an important role in maintaining healthy bones. Magnesium balances the body’s calcium & keeps it in the bones & out of the arteries. Many people don’t get enough magnesium in their diets, especially if they eat large amounts of processed foods in which the magnesium is removed. Foods rich in magnesium include pumpkin seeds, peanuts, cashews, almonds, black beans, edamame, & dark chocolate. Higher magnesium levels have been shown to increase bone density. 

Adequate protein is essential for good bone health particularly as you get older. Protein makes up half of the volume of bones & a third of their mass. Bones use protein to form a collagen-rich matrix. If you don’t get enough protein your risk for osteoporosis increases. Recommended daily allowance for protein is 0.8g/kg. A body with a low bone density may need to raise this to 1.2g/kg of body weight. 

Some snacks rich in bone nutrients

Almonds-sprinkle them wherever you can. Turn them into almond flour & use them for baking. 

Prunes (a.k.a. dried plums) - 6 prunes is the daily amount of boron for bone health. This mineral helps with the absorption of calcium, vitamin D & magnesium.

Eat rocket (arugula) when possible. This food is high in several key nutrients for bone health, including calcium & vitamin K. 

Choose brown rice over white. It's got 3 times as much calcium.

Sprinkle Chia seeds on your porridge. 2 tablespoons of chia seeds have 177mg of calcium.

Take a daily probiotic yogurt. Recently published in the Journal of Nutrition, researchers from an Uruguay university showed that in young women, consuming a synbiotic yogurt daily (contains both a probiotic & prebiotic) increased their calcium absorption by an impressive 24% compared to consuming a regular yogurt. A live yogurt with some fruit will do just fine.

Stay active

To maintain strong bones, experts recommended engaging in regular weight-bearing activities such as walking, running & climbing stairs. Stamping your feet or behaving as if you were trying to crush a soda can, is the type of exercise that can help bones grow stronger. If you have severe osteoporosis or have already had a broken bone or fracture, some activities may be risky. Talk to your doctor before starting any new exercise to make sure it’s right for you. See more strength exercises in my previous blog Ageless Strength

Enjoy this entertaining short clip taken from the Today Show recently showing 3 simple lifestyle habits that will keep your bones strong.

https://www.today.com/health/diet-fitness/bone-health-food-exercise-posture-tips-rcna26553 

Recipe #1 ~ Lamb Tagine with Prunes, Almonds & Sesame Seeds

Tagine refers to both the Moroccan cooking pot & the stew-like dish that is traditionally cooked inside. This slow-cooked stew combines warming spices with perfectly tender diced lamb & a little sweetness from the prunes. This dish produces a wonderful flavour that doesn’t require a lot of work. It can be cooked in the oven or on the hob. Chicken or pork can be substituted for lamb. It can also be made vegan by omitting the meat & adding more veg of your choice.

Serves 3/4

Ingredients

750g diced lamb

2 tablespoons olive oil

1 large tomato, chopped

1 large onion, chopped

1 clove garlic, chopped

4cm/1½” fresh ginger, grated or 1 tsp ground ginger

½ tsp salt & pepper

½ tsp paprika

½ tsp turmeric

1 handful of parsley or coriander, coarsely chopped

400ml chicken/lamb stock

10 prunes, pitted

For garnish: 1 tablespoon of toasted sesame seeds & ¼ cup toasted almonds

Method

1. Preheat the oven 130°C (fan oven), 150°C (conventional), 300°F, Gas 2.

2. Heat oil in an oven-proof dish on the hob & brown the lamb for 4-6 minutes.

3. Set aside the browned lamb

4. Use oil to sauté onions for 5 minutes.

5. Transfer the meat back into the pan with the tomato, parsley & ginger.

6. Add the spices, prunes, stock, salt & pepper & bring to a simmer.

7. Cover & transfer to the oven for 45 minutes.

8. Uncover, stir & continue cooking for another 30-45 minutes until meat is tender.

9. Make the yogurt mint sauce by blending 250g natural live yogurt with ½ bunch of chopped fresh mint

10. Serve the tagine sprinkled with toasted sesame seeds & almonds.

Recipe #2 ~ Roasted Brussels Sprouts & Carrots

This seasonal, nutritious dish has a sweet caramelised taste from the roasting process. Brussels sprouts like their cruciferous cousins are a good source of calcium as well as rich in fibre, vitamin K & magnesium. Vitamin K & magnesium help to absorb calcium which is an added bonus. The carrots supply vitamin K as well as potassium, B6 & beta-carotene. The hazelnuts sprinkled on top further enrich the calcium content of this dish. Enjoy the crispness & texture of these lovely veg!

Serves 4

Ingredients

500g brussels sprouts, trimmed & halved if too big.

500g carrots, peeled & halved

6 cloves garlic, chopped

2 tablespoons olive oil

½ tsp salt & pepper

Roasted hazelnuts (optional)

Method

1.    Preheat the oven to 180°C (fan oven), 200°C (conventional) or 400°F, Gas 6.

2.    In a glass dish 13” x 9” (or a roasting tray), add the brussels sprouts, carrots,

garlic, salt, pepper & olive oil.

3.    Mix together well.

4.    Cover with aluminium foil & bake in the oven for 25 minutes.

5.    Remove the foil, stir & continue to bake for 10-15 minutes until golden.

6.    Remove from the oven.

7.    Sprinkle with some roasted hazelnuts & serve.

Enjoy!

Disclaimer

This blog is for informational purposes only & should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

Tapas & pinchos are Spain’s signature dishes. They can be simple or intricate. The word pincho may be less familiar, but the food is recognisable as a small tapa. In Spain, the tradition of meeting friends & enjoying a drink & a snack is a great way to spend the evening. It’s a fun way to eat at home too.

These small portions of food are served in bars across Spain & each region has its specialties. Tapas originated in the centre of Spain. Pinchos are from the Basque country in Northern Spain.

A tapa is a smaller-sized portion of the main dish, served on a plate, which you eat with a fork. The word tapa originates from the Spanish verb "tapar" which means “to cover”. Drinkers would cover their glasses with slices of bread or meat to keep out the dust & flies. At least that's one of the theories!

Pinchos are usually served on a piece of bread & spiked with a toothpick or cocktail stick. These can be eaten in one or two bites. No fork is required, you simply catch the pincho between your two fingers. Even the word pincho comes from the verb “pinchar” which means “to pierce”. That explains the toothpick. The bill (la cuenta) is calculated by counting the number of sticks left after you have finished eating!

The recipes below have very simple ingredients. There are no anchovies, squid, chorizo or ham. Some may not even qualify as tapas or pinchos in the true sense. Who cares? They’re made with good quality food. The majority are plant-based & they have oodles of flavour.

I hope you enjoy them…..

Recipe #1 ~ Pinchos

These bite-size pinchos require few ingredients but the combination of flavours is fantastic. You start with a crunchy baguette cut into slices. If your baguette isn’t crunchy, toast it slightly. This will stop your pinchos from going soggy. These can be made ahead of time & stored well in the fridge for 2-3 days. Assemble as per photo.

Pincho No.1

baguette

slice of Manchego/cheddar cheese

sprig of rosemary

dash extra virgin olive oil

toothpick

Pincho No.2

baguette

cream cheese

roasted red pepper

1 olive

toothpick

Pincho No.3

baguette

roasted red pepper

basil leaves, torn

toothpick

Pincho No.4

baguette

cream cheese

smoked salmon

dill/chives

toothpick

Recipe #2 ~ Spanish Marinated Carrots (Zanahorias Aliñadas)

This colourful dish is a delicious vegetarian tapa. Boiled carrots are marinated in vinegar, garlic & spices for a tasty appetiser.

It’s important not to overcook the carrots. They should still have a little resistance when you stick a toothpick in them.

Serves 4 tapas

Ingredients

6 medium carrots, peeled

2 garlic cloves, crushed

2 teaspoons dried oregano

1 teaspoon dried cumin

1 teaspoon smoked paprika

4 tablespoons apple cider/white wine vinegar

½ cup water

handful of parsley

salt & pepper

Method

1. Bring a pot of slightly salted water to the boil. Add the carrots & cook until just tender. Drain the water, place the carrots back in the pot & cover with cold water.

2. Slice the carrots into coins, about 1cm thick.

3. Mix the crushed garlic, spices & vinegar to make a paste.

4. Add in the water and mix everything gently into the carrots until everything is combined.

5. Cover and leave in the fridge to marinate for at least 4 hours.

6. Sprinkle with parsley to serve.

Recipe #3 ~ Spanish Omelette (Tortilla Española)

This tapa is usually made with just 3 ingredients: potatoes, eggs & oil. I’ve added some onion for extra flavour. You can also add in any leftover veg, grated cheese or bacon bits. It’s a very versatile dish & can be served as a snack or a main dish.

Serves 6-8 tapas

Ingredients

5-6 medium potatoes (600 grams)

150ml olive oil

1 onion

4 eggs, medium-large

Method

1. Peel & dice the potatoes.

2. Par boil the potatoes in slightly salted water for 5 minutes & drain.

3. Sauté the onion in a little oil in a frying pan until golden. ( 7”/18cm pan is fine).

4. Add the potatoes to the onion in the pan & continue frying for another 5 minutes, stirring carefully.

5. Beat 4 eggs in a bowl. Stir in the chopped parsley.

6. Add the onion and potatoes to the egg mixture.

7. Reheat the frying pan with a little oil.

8. Pour everything into the pan and put on a cover. Allow the mixture to cook gently until the egg is set to your liking.

9. Remove the pan from the heat. Put a plate over the pan & turn everything upside down so that the tortilla lands on the plate.

10. Put the frying pan back on the heat & slide in the tortilla. Cook for a further 3-4 minutes

Recipe #4 ~ Patatas Bravas

This is a classic dish served all over Spain. “Patatas Bravas” means, “fierce potatoes”. The fierceness is due to the spicy nature of the sauce.

Serves 3-4 tapas

Ingredients

5-6 medium potatoes (600 grams)

olive oil

For the red sauce/salsa

3 garlic cloves, peeled & finely chopped

1 onion/2 shallots, peeled & finely chopped

1 teaspoon smoked paprika

1 tablespoon sherry vinegar

½ tsp dry chili flakes

1 x 400 g tin of chopped tomatoes

2 tablespoons olive oil

parsley (optional)

salt and pepper

Method

1. Preheat the oven to 200°C/400°F/Gas 6. Place the diced potatoes on a baking sheet, brush with a little olive oil. Roast for 30 minutes, stirring occasionally until golden. Set aside to cool.

2. Preheat a little oil in your pan. Add the onion & garlic. Cook until soft (about 5 minutes).

3. Add the rest of the ingredients to the pan and season with salt & pepper.

4. Bring the sauce to the boil and then simmer gently for a few minutes until the sauce is thick.

5. Sprinkle chopped parsley over the potatoes & serve with the sauce.

Notes

The traditional Spanish method involves a lot of oil for deep-frying the potatoes. The ones in this recipe are roasted in the oven to reduce oil/fat content. You can also use the air fryer for the same purpose.

Recipe #5 ~ Spanish Garlic Mushrooms (Champiñones al Ajillo)

Serves 3-4 tapas

Ingredients

500g button mushrooms

5 cloves of garlic peeled & finely sliced.

1 red bell pepper (use cayenne pepper if you want extra spicy)

⅓ cup/100ml white wine

2 tablespoons olive oil

handful of parsley, chopped.

Method

1. Preheat a frying pan & add a little olive oil.

2. Cook the finely sliced garlic cloves & the chopped pepper for 3-4 minutes.

3. Add the chopped mushrooms & fry for a few more minutes.

4. Add the white wine & cook until the liquid reduces & is absorbed by the mushrooms.

5. Season & serve with chopped parsley.

Recipe #6 ~ Spanish Spinach with Chickpeas (Espinacas con Garbanzo)

Chickpeas were originally introduced into Spanish cuisine by ancient Middle Eastern traders who travelled to the southern region of Spain, known as Andalusia. Spinach with chickpeas is a super tapas recipe that’s easy to assemble. It’s usually served with fresh bread to soak up the sauce. Alternatively, you can use it as a vegan stew. I’ve taken a shortcut here by using the same sauce as in the Potatas Bravas.

Serves 6 tapas

Ingredients

14ozs/400g (1 can) chickpeas, rinsed & drained

10ozs fresh spinach, washed

For the red sauce…use Salsa recipe for Patatas Bravas

Method

1. Preheat a little olive oil & sauté the spinach (in batches if necessary) until just wilted. Set aside.

2. Warm the salsa in a pan.

3. Add in the chickpeas & finally the cooked spinach.

Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your nutrition plan, please consult your doctor.

"You never know how strong you are, until being strong is your only choice." (Bob Marley)

Strength/Resistance Training

We all know that exercise is one of the best things we can do for our health. Most of us, however, ignore one crucial component of it: resistance or weight training.

If you neglect resistance training, the kind that builds muscle and strength, you are making a big mistake. A combination of strength training and adequate nutrients, especially protein can help you to avoid getting injured and keep your body functioning well.

Why it’s important

You can lose up to 40% of your muscle mass between your 20s and your 80s. Your muscles start to deteriorate in your late 20s. After age 40 you lose 8% of muscle mass every decade. After age 60 the deterioration speeds up even more and continues into old age. If you don't look after your muscles, your bones will suffer the same fate. Your bones, muscles, ligaments, and tendons all work together. They either become stronger together or weaker together. Whenever you lose muscle you automatically lose bone – they go hand in hand.

A Different kind of Exercise

The fact that you may regularly run, walk, cycle or play tennis is not enough to prevent a gradual loss of muscle mass and strength. If you want muscle strength you need a different kind of workout.

Combinations of aerobic exercise, resistance and balance training can prevent and even reverse muscle loss. Many studies show that muscle strength is linked to longevity and it is never too late to start.

Getting Started

If you haven’t exercised for a long time, it’s a good idea to have a health check before starting.

While you don’t have to lift weights like a bodybuilder, you do have to engage in some kind of strength training. It can be any kind of lifting or weight-bearing. A press-up using your own body is a weight-bearing exercise. You can start with once a week and build up to 2-3 sessions. The important thing is to keep a record of your progress so that you keep getting stronger. It will also help you to keep lean muscle mass and not gain fat mass i.e. avoid middle-age spread.

Your plan should start with a few different exercises that target major muscle groups e.g. squats, lunges, sit-ups, press-ups, planks, crab walking, etc. Leg work should be a large part of your workout. Focus on legs, thighs, glutes, calves and hamstrings as 65% of your muscle is below your belt.

Aside from specific strength exercises, try to incorporate strength or power activities into your daily activities. Raise yourself quickly from the chair to standing. Bound up the stairs. Get more active and lift more things as you get older, not less.

There are many online tools where you can get a sense of your strength relative to other people your age and gender.

You might be interested in having a go at a few checks below to see how good your strength and stability are.

Strength & Balance Checks

1. One Leg Stance: Stand on one leg, and try to keep your balance. Keep your other foot raised not touching anything. Keep your eyes closed. If you manage 10 seconds you are doing great. The trick is to keep wobbling. Every time you practice the one leg stance is an opportunity to recalibrate your brain. The brain forms new connections and strengthens the coordination between your ears, eyes, joints and muscles. Sensors in all your joints and muscles keep sending feedback to the brain so it can learn how best to keep you upright. If you keep at it, you’ll find that your balance can improve surprisingly quickly. Practice daily until you can balance for 30 seconds.

2. The Single Leg Sit to Stand Test: Stand on your left leg with a standard kitchen chair behind you. Stick your right leg out in front of you and then sit down on the chair. Quickly stand up while continuing to hold your right leg in the air. Hands hang by your side. Do three repetitions, and then switch legs and repeat. Did you do each rep with proper form? Then you did brilliant. If you can do one or two reps on each leg with proper form, then you did ok. If you could not do a single rep on each leg with good form, then it’s a sign that you should work on developing your leg strength, especially your quads.

3. The Sit-Up Test: How many sit-ups can you do in 60 seconds? Time yourself, and enter your number, age, and gender into the online calculator to see where you ranked.

4. The Push-Up Test: How many push-ups can you do without stopping? Men should perform the test using the standard push-up position. Women can perform this test with their knees on the ground if necessary.

Protein to Fuel Muscles

Protein is the main constituent of healthy muscle tissue. Below see a protein-rich recipe that is quick and easy to make. Red kidney beans are full of protein, fibre, vitamins and minerals. Just a 1/2 - cup serving has 8 grammes of protein and 8 grammes of fibre — all for about 100 calories, and close to no fat.

Recipe ~ Easy Red Beans & Rice

This is a simple, zesty dish that’s easy to prepare. Any veg or spice can be substituted for what’s shown.

Serves 2

Ingredients

1 can/400g cooked red kidney beans

2 lemons

1 medium onion, chopped

1 large bell pepper, chopped

1 cup/100 g chopped celery

2 garlic cloves, finely chopped

1 teaspoon dried thyme

1 teaspoon dried oregano

½ teaspoon black pepper

½ teaspoon turmeric powder

½ cup/100ml vegetable broth or water

A little olive oil (optional)

Cooked rice or quinoa, to serve

Method

1. Sauté the onion, bell pepper, garlic and celery in olive oil or water whichever you prefer.

2. Once the veg is fork-tender, add in the spices, kidney beans and vegetable broth.

3. Stir the mixture for a few minutes until everything is thoroughly cooked.

4. Stir in the juice of 2 lemons.

5. Serve with rice or quinoa.

Notes

Adding lemons to this dish infuse it with a salt-like flavour, thereby reducing the need for added salt.

Enjoy!

—

Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

Sleep is the body’s recovery phase of the day. It is when the brain can recharge and the muscles repair. Getting adequate sleep is very important for a long and healthy life. A few adjustments can dramatically improve your sleep quality.

We are all familiar with the jolt we get from a cup of coffee or the sleepiness that accompanies a heavy meal. Good food habits can help maximise the hours you spend sleeping.

Our sleep cycle is regulated by melatonin. This hormone is made naturally by the pineal gland, located deep within the brain. When melatonin levels are low, sleep is affected and the levels need to be increased (naturally or artificially). Melatonin-rich foods are sleep-promoting and supply nutrients naturally to relax the body, helping one to fall asleep and stay asleep.

To that end, here are 5 tips for a better night's sleep ...

1. Don’t go to bed too full or too empty

Three hours before bed is a good time to stop eating. It takes 3-4 hours for your stomach to empty after eating. While eating late can feel satisfying, there may be negative effects. These include digestion issues, acid reflux, nightmares, or even long-term weight gain. A late-night snack e.g. sugary cereal, also means your body has to increase its core temperature to digest it.

2. Too hot to sleep?

The body temperature needs to drop slightly before you can fall asleep. This coincides with the release of melatonin and the slowing down of the metabolism. A cool – but not cold – sleeping environment is ideal to have a good night's sleep.

During sleep, body temperature continues to fall, reaching its lowest point in the early hours of the morning and then gradually warming up as morning approaches. One 2012 study found that the temperature of the room where you sleep is one of the most important factors in achieving quality sleep. A warm or muggy bedroom doesn’t just make it more difficult for you to cool down and fall asleep. It also makes it harder to stay asleep.

3. Exercise is great but not too close to bed

Similar to digestion, exercise raises body temperature. Any exercise 2 hours or more before bed is hugely beneficial, releasing a cascade of hormones that will help you rest. After that, allow enough time to restore resting body temperature before bed. 

4. Technology & sleep

Studies indicate that screen time before bed can increase the amount of time it takes to fall asleep and also reduce sleep quality. This happens for two reasons. Firstly, exposure to the blue light that screens emit damages the pineal gland which should be giving you a melatonin blast to make you sleepy before bed. Secondly, the stream of information that you get from these devices keeps you alert and wakeful and less likely to feel sleepy.

5. Eat yourself to sleep

Certain nutrients and hormones help promote sleep. Tryptophan, found in fish, promotes serotonin production. Melatonin (found in dairy and cherries) makes you sleepy, potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation.

One study conducted by the USDA found that 58 percent of patients who suffered from insomnia also had low levels of magnesium. These patients were consuming less than the Estimated Average Requirement of magnesium in a healthy diet. Researchers found a high probability of a connection between low magnesium and poor sleep.

1. Bananas

   Bananas contain melatonin, tryptophan, vitamin B6, magnesium & potassium –which are all great for producing serotonin and helping you sleep. The magnesium also helps with hormone balance and detoxification. While a banana is a great food choice, the banana peel is actually the magic ingredient. It has even more potassium and magnesium than the banana itself! … Try the banana tea recipe below.

2. Milk

   Milk is one of the best dietary sources of melatonin. It also contains the amino acid tryptophan, which increases concentrations of melatonin and serotonin and helps you drift off to sleep easier. Almond and coconut milk are good choices if you want to go dairy-free. Even though they don’t contain as much calcium, they’re both high in magnesium which can help you fall asleep faster.

3. Fish

   Fatty fish like salmon and tuna are not only melatonin-rich foods, but they’re also high in vitamin B6, omega 3 fatty acids, magnesium, and vitamin D – all of which are important for regulating serotonin, promoting healthy sleep and functioning better throughout the day.

4. Tart Cherries

   These cherries are sourer than other cherries that you are used to. Not only are they high in melatonin, but tart cherries are also rich in anti-inflammatory compounds that can help keep you healthy.

   Tart cherry juice is also a melatonin-rich food, but watch out for added sugar. According to one study examining seniors with insomnia, drinking tart cherry juice increased participants’ sleep time and sleep efficiency. A compound in the juice, procyanidin, increased tryptophan availability in participants and also reduced inflammation in their bodies.

5. Kiwis naturally contain serotonin, a neurotransmitter that, when levels are low, may negatively impact sleep quality. In one study, people who ate two kiwi fruits each day for four weeks experienced increased total sleep time and sleep efficiency.

6. Nuts

   Many nuts including cashews and almonds contain melatonin, but pistachios surprisingly have the highest amount in this regard.

7. Rice

   While some carbohydrates like sugary food or drink can potentially harm your sleep, rice notably does not. Its melatonin and tryptophan content make it conducive to sleep.

8. Oats

   Like rice, oats are a good carbohydrate that can help lead to better sleep. Whole oats are a great source of melatonin, as well as tryptophan. Oats are also high in fibre, B vitamins, and lots of minerals.

   A bowl of porridge is a great way to start your day, and it can be a great way to help you sleep too!

Tasty Banana Recipes

Recipe #1 - Banana Tea

Move over banana bread, it’s time for banana tea!

Making tea from a whole banana is a remarkable way to get all its sleep-promoting nutrients. Drinking banana tea relaxes the blood vessels and muscles, and helps you fall asleep more quickly and stay asleep longer. After drinking the tea, you can eat the mushy banana if you want – but you may not want the sweetness so close to sleep. (See note 1 below).

Serves 1

Ingredients

1 organic banana (if not organic, scrub the outside of the banana)

Enough water to cover the banana

Cinnamon stick (optional)

Method

1. Slice the banana into 2-3 pieces.

2. Place in a small saucepan with enough water to cover the banana.

3. Boil the water & simmer for 10 minutes.

4. Strain the liquid into a cup.

Notes

1. The ripeness of a banana influences how much sugar it has. A greener banana has less sugar and more fibre.

   If the banana is very ripe i.e. yellow with brown spots, it can cause a blood sugar spike. Once your sugar level drops again, it might disrupt your sleep and cause you to wake up in the middle of the night.

2. No one wants to throw out food but keeping a stock of nearly ripe bananas can be tricky. Placing them in the fridge will slow down the ripening process but you can still end up with ones that don’t look their best. These can be peeled, wrapped in plastic, and frozen. They are a great ingredient for smoothies, ice creams, etc.

Recipe #2 - Healthy Banana Pancakes

Serves 6

Ingredients

1½ cups oat flour (see notes)

2 tsps baking powder (for fluffier pancakes)

2 ripe bananas, mashed

1 cup almond milk (or dairy)

2 eggs

1 tsp vanilla extract

Olive oil for cooking

1 Tbsp maple syrup (optional)

Method

1. Add oats to a blender, pulse for a few seconds until they turn into powdery flour.

2. Add the rest of the ingredients to the blender and blend everything until smooth.

3. Heat a non-stick pan.

4. Pour about one-third of a cup of the mixture into the pan (oil isn’t essential).

5. Cook on one side until bubbles appear (about one minute).

6. Flip over the pancakes to cook the other side.

7. Serve with maple syrup if extra sweetness is required.

Notes

1. See how easy it is to make oat flour in a previous blog post, “Have your cake & eat it”.

2. If you prepare the batter ahead of time, it’s fine to store it in the fridge overnight. The mixture will thicken quite a bit and need to be diluted before cooking.

Enjoy!!

Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your nutrition plan, please consult your doctor.

Certain times of the year are more difficult than others to stick to healthy eating – and Christmas is no exception!

Making small changes to your Christmas menu is a great way to enjoy your favourite seasonal dishes whilst still making healthy choices.

I’ve listed a collection of 4 healthy Christmas recipes below. They all contain a small number of ingredients, are easy to prepare and don’t compromise on taste.

Wishing everyone a safe, healthy and happy Christmas!

Recipe #1 - Non-Alcoholic Mulled Wine

This non-alcoholic mulled wine is full of the spices of Christmas and will fill your home with warm, sweet and spicy aromas.

Although this is a non-alcoholic drink, you can of course add some alcohol to it if you want. It pairs nicely with a splash of brandy or whisky. However, be sure to add the alcohol after the simmering is over or the alcohol will evaporate away.

Serves 8

Ingredients

8 cups apple juice

2 cinnamon sticks

10 whole cloves

1 orange, cut into wedges

1 thumb-size piece of ginger, cut into 6 pieces

Method

1. In a large saucepan combine the apple juice, cinnamon sticks, cloves, orange and ginger and simmer the mixture for 20 minutes.

2. Strain the hot drink into a serving jug and pour it into glasses.

3. Serve each drink with a piece of orange and cinnamon stick.

Notes

If you prefer your drink a little sweeter, you can add some brown sugar or honey to the saucepan.

Recipe #2 - Prawn, Mango & Avocado Salad

Serves 2

This simple prawn, mango & avocado salad is a refreshing break from heavy Christmas food. It can be ready in 15 minutes.

The ingredients sit beautifully together on the plate – and on the tongue. The zesty citrus juice dressing helps make for a fresh and tasty light lunch or starter.

If you want to be more adventurous, you can serve the salad on lettuce cups.

Ingredients

400g cooked tiger prawns

1 mango, diced

1 large avocado (or 2 small), diced

Juice of lemon

Juice of lime

1 Tbsp extra virgin olive oil

Handful of greens (lettuce/parsley)

Salt & freshly ground black pepper

Method

1. Add mango, avocado, lime and lemon juice and olive oil to a bowl.

2. Roughly chop the prawns and add to the bowl.

3. Season with salt and pepper.

4. Mix the lettuce through and serve with lime wedges.

Recipe #3 - Roasted Cauliflower & Chickpeas

Serves 6

Cauliflower and chickpeas are simple, down-to-earth veg that roast well together.

In the oven, the cauliflower gets crisp and toasty and the chickpeas turn into nutty nuggets. In this recipe, I’ve only used salt, pepper & lemon juice for flavour.

If you want, you can spice up these simple foods with whatever herbs or spices you enjoy. The red peppers were added to give a little Christmas colour to the dish!

This dish can be served as a side, a mains or in a wrap with a little yogurt or salad dressing.

Ingredients

1 head of cauliflower, cut into bite-size pieces

1 can 400g/14 oz. chickpeas; drained, rinsed & dried

1 red bell pepper, cut into strips

2 Tbsps extra virgin olive oil

Handful of parsley, chopped

1 lemon

Salt and pepper

Method

1. Preheat the oven to 200°C/400°F/Gas 6.

2. Evenly spread out the cauliflower, chickpeas and red pepper on a parchment-lined baking sheet.

3. Brush the olive oil over the veg. Season with salt and pepper.

4. Roast the veg for 30-35 minutes, until golden. Stir at least once.

5. Sprinkle parsley on top and serve with a squeeze of lemon juice.

Recipe #4 - ‘Crustless’ Spinach & Mushroom Quiche

This crustless quiche is incredibly quick and easy to assemble. It’s big on flavour, very filling and full of nutritious veg.

Serves 8

Ingredients

200g sliced mushrooms

1 large onion, thinly sliced

1 Tbsp garlic, minced

5 cups 150g/5.3 oz.) fresh spinach, coarsely chopped

4 large eggs

1 cup milk (plant or dairy)

1 Tbsp Dijon mustard

1 Tbsp fresh thyme or a tsp of dried thyme

1 Tbsp extra virgin olive oil

¼ tsp salt

¼ tsp ground pepper

 ½ cup grated cheese

Method

1. Preheat the oven to 200°C/400°F/Gas 6. Brush the inside of a 9” dish with a little olive oil (See notes)

2. Heat the oil in a large non-stick pan. Add mushrooms and cook until golden for about 8 minutes.

3. Add onion and garlic and cook until tender – about 5 minutes.

4. Add spinach and cook until wilted – 1 to 2 minutes. Remove from heat.

5. Whisk eggs, milk, mustard, thyme, salt and pepper in a bowl and fold in the mushroom mixture.

6. Pour everything into the prepared pan.

7. Sprinkle grated cheese on top. Bake until set and golden brown for about 30 minutes.

Notes

I used a 1.5L casserole dish but a 9” (23 cm) round loose-bottomed flan tin is probably more common.

Enjoy!!

Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your nutrition plan, please consult your doctor.

Take a look at a walnut. Doesn’t it have an uncanny resemblance to the human brain? It is divided into two halves, like the left and right hemispheres of the brain, with a very hard protective shell.

Wouldn't it be amazing if that walnut was good for your brain? Modern technology tells us that it is.

You will discover that many “good-for-you” foods have a close resemblance to the body parts they nourish. Could this be a quirky coincidence or some kind of purposeful design?

The idea that food tries to give us clues about what it’s good for was well known by ancient cultures. The Ancient Egyptians based everything they did on nature. They determined the nutritional value of food by reading its 'signature'.

This 'Doctrine of Signatures’ theory disappeared for many centuries but was revived and reinterpreted during the Middle Ages. Doctors and mystics added to the knowledge discovered over 1000 years before and believed that God had left signs in nature for them.

Nowadays, the overwhelming belief is that all plant-based whole foods are beneficial for our health. Many of them happen to look like body parts. However, it could be argued that they have such an overwhelming array of good nutrients that it’s easy to find a benefit to match any body part.

5 foods that look like the parts of the body they help

1. Brainy walnuts

It's no surprise that walnuts are nicknamed "brain food". They have a very high concentration of omega-3 fatty acids. These omega-3s are essential for protecting brain health and improving cognitive function.

Science now tells us that when eaten, a walnut’s active ingredients can cross our important blood-brain barrier and stimulate the production of important neurotransmitters, including serotonin, for optimal brain function. The oil in walnuts is also known to help break down plaque build-ups in our brain.

2. Celery bones

Long, lean stalks of celery look just like bones – and they're good for them too!

Our body pulls sodium from the bones when there isn't enough supplied from our diet – leading to osteoporosis. By eating more celery, you can reduce the likelihood of this happening. Celery is also a great source of silicon which helps with the structure of your bones keeping them strong and healthy.

In a funny coincidence, bones are 23% sodium, and so is celery.

3. Sharp-eyed carrots

If you slice a carrot, it's the spitting image of the human eye. The pattern of lines radiating outwards resemble the iris and pupil.

The orange colour in carrots comes from beta-carotene. This plant chemical promotes good eye health and protects vision. Our bodies turn beta-carotene into vitamin A which keeps our eyesight healthy and prevents the risk of cataracts.

4. Humble sweet potato

This unassuming vegetable looks eerily similar to the pancreas, and helps pancreatic health in various ways. It’s also a healthy food option in general.

Our pancreas is responsible for breaking down food from the stomach and producing insulin to help balance the glucose and sugar levels in the body. Sweet potato is beneficial for diabetic people in particular, as it can adjust their glycemic index, and aid in pancreatic function.

5. Female avocados

In ancient times, the Aztecs regarded the avocado as the ‘fertility fruit’ for women. It is shaped like a female uterus and the seed in an avocado resembles a baby in the womb. Coincidentally, an avocado takes exactly 9 months to ripen from a tiny flower.

Avocados are rich in Vitamin E also known as tocopherol. The word tocopherol derives from Greek and when loosely translated, means ‘to bear a child’.

One avocado has nearly 50% of the recommended daily intake of folate or B9. Doctors recommend folic acid (the synthetic form of folate) during pregnancy and for women trying to get pregnant.

Recipe #1 - Sweet Potato & Carrot Soup

Serves 4

This delicious, creamy and comforting soup uses nutrient-rich carrots and sweet potatoes as its base. These veggies get their vibrant orange colours from carotenoids – compounds that act as antioxidants in the body.

This fibre-rich soup is also good for your gut and very satisfying.

Ingredients

1 kg/2 lbs sweet potatoes cut into cubes (approx. 7 cups)

2 large carrots (sliced, approx. 2 cups)

2 Tablespoons olive oil

1 tsp mustard

1 large onion (thinly sliced)

4 medium garlic cloves (minced)

1 tsp ground turmeric

5 cups vegetable stock

Salt and pepper to taste

Method

1. Preheat the oven to 200°C/400°F/Gas 6

2. Evenly spread out the sweet potatoes and carrots on a parchment-lined baking sheet. Season with salt and pepper if desired.

3. Brush half of the olive oil over the veg.

4. Roast the veg for 25 minutes, until golden. Stir at least once.

5. Heat the remainder of the olive oil in a large saucepan.

6. Add the onion and cook for about 5 minutes.

7. Stir in the garlic, turmeric and mustard and cook for another minute.

8. Add vegetable stock and simmer for 5 minutes.

9. When the veg is roasted, transfer to the saucepan.

10. Blend everything until smooth.

11. If desired, garnish with toasted sunflower seeds and parsley.

Recipe #2 - Hash Brown Egg Nests

These hash browns are packed into muffin tins and filled with egg, cheese, mushrooms and avocado – making for a delicious grab and go breakfast or brunch.

Serves 6

Ingredients

3 cups of grated potatoes

6 eggs

2 Tablespoons olive oil

½ cup avocado (diced)

½ cup cooked mushrooms (chopped)

½ cup grated cheese

Salt and pepper to taste

Method

1. Preheat the oven to 220°C/425°F/Gas 7.

2. Peel and grate the potatoes, rinse and dry well.

3. Divide the grated potatoes between muffin tins that have been lightly coated with olive oil and press well with your fingers.

4. Bake the nests for 10 minutes or until golden brown and allow to cool.

5. Reduce oven temperature to 170°C/325°F/Gas 3.

6. Whisk eggs in a bowl, adding salt and pepper to taste.

7. Add the diced avocado and mushrooms into the hash brown nests.

8. Sprinkle cheese on top of the egg nests and return them to the oven.

9. Bake for 15 minutes or until the egg mixture is set.

Notes

1. Try to use russet potatoes for this recipe. They crisp up nicely and remain light and airy.

2. You can use any filling you like for the egg nests, such as bacon, courgettes, scallions or any other veg or meat you want.

Enjoy!

Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your nutrition plan, please consult your doctor.

Diet plays a major role in heart health and can impact your risk of heart disease, from blood pressure to inflammation, cholesterol to triglycerides.

Most of us try hard to make good food choices to remain heart-healthy. Sometimes we’re in a quandary as to what the best choices are. Even foods like eggs and butter are no longer villains if current findings are accurate. We are now told that the source of dietary fat is more important than the amount. If we’re honest we probably guessed that all along. It was easier to go along with the hype that a low-fat diet was the solution.

The research of clinicians like Dr. Dean Ornish in the '90s showed conclusively that lifestyle change involving a plant-based diet, stress management and exercise, was able to halt and sometimes reverse the progress of arteriosclerosis (thickening of artery walls). Many decades later the Ornish Reversal Programme is more needed than ever. It was the first such programme covered by health insurers, Medicare in US hospitals. Interestingly, Medicare has found that preventative measures relating to heart disease are more cost-effective than treatment.

There’s a saying that an ounce of prevention is worth a pound of cure. Try to source good basic ingredients for your meals. Prepare meals from scratch as much as possible. Limit highly processed food intake and steer clear of fried, sugary inflammatory foods.

Foods to eat to maximise your heart health

Oats – the comfort-food nutrient powerhouse. They contain soluble fibre that combines with the cholesterol in your gut and helps remove it from the body. Try toasting oats to top yogurt and salads. Add to a trail mix if you are not a fan of cooked oats.

Fish – eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.

Nuts – a handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.

Seeds – flaxseeds contain omega-3 fatty acids, fibre and phytoestogens to boost heart health. Take them in ground form to reap the greatest benefits.

Berries – full of heart-healthy phytonutrients and soluble fibre. Try blueberries, strawberries, blackberries or raspberries in cereal or yogurt.

Legumes – dried beans and lentils such as chickpeas, pinto, kidney or black beans, are high in fibre, B-vitamins, minerals and other good stuff. Add them to stews, soups, chili or eat them in veggie burgers.

Red Wine – a 4-ounce glass of red wine can help improve good (HDL) cholesterol levels.

Soy – swap your dairy products for soy alternatives. Add edamame beans or marinated tofu to a stir-fry with fresh veggies for a heart-healthy lunch or dinner.

Brightly coloured veg – red, yellow and orange veggies such as carrots, sweet potatoes, red peppers, tomatoes and squash are packed with carotenoids, fibre and vitamins to help your heart.

See my post titled What Colour Is Your Diet? for more information.

Green Leafy Veg – spinach packs a punch! So does kale, swiss chard, mustard greens, cabbage and bok choy. Use in sandwiches and salads instead of lettuce. Broccoli and asparagus are also filled with mighty nutrients such as vitamins C and E, potassium, folate, calcium and fibre.

See my Supergreen post for more information.

Fruits – oranges, pomegranates and papaya are rich in beta-carotene, potassium, magnesium and fibre.

Dark chocolate – good for your heart health. The higher the percentage of cocoa the better! (The fibre and protein content increases with higher cocoa and the sugar decreases). If you like milk chocolate, start with 70% cocoa and work upwards.

Recipe #1 - Carrot-Lentil Patties With Garlic Tahini Sauce

These plant-based patties are packed full of protein and fibre. They are very versatile – perfect on their own – or in a burger, wrap or pitta bread. They are incredibly filling, tasty and nutritious. If tahini isn't for you, perhaps a garlic mayo might suit you better. These patties freeze very well.

Ingredients

For the Patties

1 white onion

5-6 medium-size carrots

2 cloves garlic

1 cup red lentils

2 cups water

1 cup of oats

1 Tablespoon olive oil

2 Tablespoons fresh lemon juice

1 teaspoon ground paprika

1 teaspoon ground cumin

Salt & pepper to taste

A handful of chopped parsley or coriander.

Method

1. Peel and dice the onion and garlic.

2. Sauté the onion and garlic in olive oil until golden.

3. Add the chopped carrots and a little water. Cook until fork-tender. Set aside.

4. Add the lentils to a pot with 2 cups of water. Cook for 10 minutes. Stop cooking before they turn mushy. Set aside

5. Preheat the oven to 350°F/180°C.

6. Line a cooking tray with parchment paper.

7. Assemble all the ingredients into a bowl but use only half the amount of porridge oats.

8. Mash everything or use a food processor but keep the texture chunky.

9. Add the remaining oats if you need to bind the mixture.

10. Shape into patties and place on a baking tray.

11. Cook for 20-25 minutes until golden.

For the Garlic Tahini Sauce

2 Tablespoons tahini

Juice of a freshly squeezed lemon

1 Tablespoon apple cider vinegar

A handful of chopped parsley or coriander

2 cloves garlic, crushed

Water if needed to thin the sauce

Method

For the Garlic tahini sauce, blitz all the ingredients together except for the herbs. Stir these in when ready to serve.

Recipe #2 - Carrot Cake with Cashew Nut Cream Frosting

This is a completely guilt-free cake. It is so filling that you will have extreme difficulty eating a second slice! It has no refined sugars and is made with whole wheat flour. The cashew nut cream is wonderfully adaptable. It can be used in savoury dishes by replacing the maple sugar with garlic or a herb of your choice.

Ingredients

1 cup plant-based milk (oat or similar)

1 Tablespoon apple cider vinegar/lemon juice

1 ½ cup whole wheat flour

2 carrots, grated

2 Tablespoons maple syrup

2 Tablespoons coconut sugar or similar

2 Tablespoons avocado/olive oil

1 egg

½ teaspoon cinnamon

½ teaspoon salt

1 heaped teaspoon baking powder

¼ cup chopped walnuts

Method

1. Preheat the oven 350°F/180°C.

2. Prepare a cake tin (8” round) by lining it with parchment paper.

3. Pour the milk and apple cider vinegar into a bowl. Leave for about 10 minutes to ferment. This is plant-based buttermilk!

4. Add the remaining ingredients into the bowl and stir.

5. Pour the mixture into the cake tin and bake in the oven for 25-30 minutes until cooked.

6. Allow the cake to cool while preparing the Cashew Nut Cream frosting.

For the Cashew Nut Cream Frosting

1 cup cashew nuts, soaked overnight

Juice of a freshly squeezed lemon

4 Tablespoons maple syrup

Method

Blitz all the ingredients together. I used a Nutribullet, but any processor is fine. Spread the cream over the top of the carrot cake.

Enjoy!

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Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your nutrition plan, please consult your doctor.

An easy way to check if you’re eating a balanced meal is to look at the colours on your plate. You should have at least three.

Colours don't just make food look good. They are there because specific nutrients have specific colours. The deeper the colour of a food, the more of that kind of nutrient it has. The most vibrantly coloured fruits and vegetables are the richest in vitamins, minerals, fibre and antioxidants.

Fruits and vegetables come in a rainbow of colours. They get their colour from phytochemicals – natural bioactive compounds which give them their eye-catching colours.

We’ve all heard the advice to ‘eat your greens’. Now scientists are telling us that it’s just as important to eat your reds, oranges, yellows, blues and purples too.

Even within one fruit or vegetable, there may be tremendous colour variation. The goal of “eating the rainbow” is to experiment with new fruits and vegetables, as well as tasting new varieties. For instance, cauliflowers come in white, orange, purple, green and yellow. Carrots come in orange, white, yellow and purple. Peppers also come in a wide array of colours. Additionally, there are lesser known choices such as the purple varieties of lettuce, basil, and string beans, amongst others.

Diversity is also key to a healthy microbiome. If you only ate bananas every day you would end up with a gut full of bacteria loving bananas. Eating a varied and diverse array of fruit and veg is likely to lead to an equally diverse and healthy microbiome.

The following is a summary of the most common colours, their corresponding benefits – and the relevant fruits and vegetables within each colour group:

RED

Eat More …

Tomatoes, beets, cranberries, pomegranates, red apples, red peppers, strawberries, red onions, and raspberries.

Benefits

• Red-coloured fruits and vegetables tend to be rich in anti-cancer nutrients and antioxidants. Studies have found that tomatoes can help decrease one’s risk of prostate cancer. Strawberries help lower the risk of oesophageal cancer, and cranberries have the same effect on breast, colon, and lung cancer.

• They can improve heart health and memory function.

• They are packed with vitamins A, C and Potassium.

ORANGE/YELLOW

Eat More …

Oranges, carrots, yellow and orange peppers, bananas, sweet potatoes, tangerines, peaches, pineapples, mangoes, grapefruit, lemons, corn, butternut squash and apricots. 

Benefits

• The beta-carotenes in orange foods can help prevent cancers of the lung, oesophagus, and stomach – as well as reducing the risk of heart disease.

• A serving of one of the orange vegetables listed above, such as sweet potato, provides potassium which helps to lower blood pressure, vitamin C to boost the immune system, and fibre to help with weight management.

• These coloured fruit and veg are also beneficial for eye, skin, and bone health.

GREEN

Eat More …

Broccoli, brussels sprouts, celery, asparagus, avocados, bok choy, cucumbers, green beans, green cabbage, green grapes, green peppers, kale, kiwis, leeks, peas, lettuce, spinach, watercress, green herbs and courgettes.

Benefits

• Greens contain the chemicals sulforaphane and isocyanate which help ward off cancer by inhibiting carcinogens. 

• The deeper and darker greens like spinach and kale are extremely nutritious. They contain significant amounts of calcium, potassium and vitamins A and K. 

• Greens are crucial for blood, bone, and eye health. They can also help strengthen the immune system and regulate cholesterol levels. 

• Green foods provide the body with folic acid – an essential nutrient for pregnant women as it helps the body create healthy new cells.

BLUE/PURPLE

Eat More …

Blueberries, blackberries, aubergines, cherries, red grapes, plums and prunes.

Benefits

• Blue and purple foods protect our bodies and minds by reducing oxidation. All berries are an integral component of the MIND Diet, which focuses on keeping your brain sharp as you age.

• The blue fruit, like blueberries, contains anthocyanins, which are another phytonutrient – often labelled as superfood. These help to reduce the risk of macular degeneration, cancer and stroke.

WHITE

Eat More …

Cauliflower, garlic, mushrooms, onions, parsnips, shallots, ginger and white potatoes.

Benefits

• These support immune, lymph, and heart health.

• The onion family (including garlic) contains allicin, which has antitumour properties.

• Certain mushrooms have shown potential to protect against cancer.

Recipe ~ Roasted Rainbow Vegetables

You can use any vegetables you like in this dish. You can also replace the soy sauce with mustard/balsamic vinegar. Similarly, you can choose your favourite herbs to give extra flavour.

Serves 4 as a side dish

Ingredients

1 red pepper, chopped

1 yellow pepper, chopped

2 carrots, sliced

½ head broccoli, cut into florets

1 small courgette, chopped

1 red onion, chopped

2 tablespoons extra virgin olive oil

2 tablespoons soy sauce

Salt and pepper

A handful of parsley (or thyme)

Method

1. Preheat the oven to 200°C or 400°F.

2. Arrange the peppers, carrots, broccoli, courgette and red onion on a baking sheet. Brush the olive oil and soy sauce over the vegetables and toss gently to coat; season with salt and pepper.

3. Roast until the vegetables are tender and starting to turn toasty around the edges (20 to 25 minutes). Sprinkle with parsley or any herb you like.

Notes

1. I like to use a small brush to coat the vegetables. It gives an even spread of the oil mixture with little excess.

2. If you want to prepare this meal as a main course you could add chicken to the dish at the start (see above). Conveniently, the chicken pieces also cook in about 25 minutes.

Enjoy!

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Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

A popular ritual for many people is a squeeze of lemon in warm water first thing in the morning. This can help to kickstart the digestive process for the day. New research shows that giving the body a dose of immune-boosting vitamin C first thing can help flush out the digestive system and jumpstart the metabolism.

Some people find that the benefits of lemon water extend to weight loss, clearer skin, and even a clearer mind.

More good reasons to include lemons in your diet

The many health benefits of lemons have been known for centuries. Lemons have natural antibiotic, anti-inflammatory and antioxidant properties which make them great for all-around disease prevention. Surprisingly, it’s the zest and pith which contain significant levels of valuable antioxidants, even more than the juice itself.

The strong vitamin C content of lemons helps prevent kidney stones, freshens breath, and improves the body’s absorption of iron.

Ramp up the flavour

Lemon juice, pulp, or zest can add a little zing to everything from sauces and dressings to desserts and drinks. It is particularly good when added to fish or chicken.

A splash of freshly squeezed acidic lemon at the end of cooking can brighten-up flavour and activate taste receptors in the same way that salt does.

Recipe #1 - Lemony Chickpea Salad

If you want a fibre-rich salad that’s quick and easy to assemble, this is it.

This light, bright and delicious salad is made with chickpeas, lemon, olive oil and garlic. It is incredibly easy to assemble and keeps well in the fridge for up to 5 days.

Chickpeas are a good mix of fibre, carbohydrates, and plant-based protein which make for a convenient yet filling side dish.

Serves 6

Ingredients

2 cans 400g/14 oz chickpeas

2 tablespoons extra virgin olive oil

Juice & zest of 1 lemon

1-2 medium-sized shallots/½ red onion, finely chopped

1 garlic clove, minced

Handful of chopped parsley, finely chopped

½ red pepper, finely chopped

Salt & pepper to taste

Method

1. Drain and rinse the chickpeas.

2. Combine lemon juice and olive oil in a bowl and mix well.

3. Add in the chopped shallots, parsley, garlic and lemon zest.

4. Finish by adding the chickpeas and season with salt and pepper.

Recipe #2 - Lemon Squares with a Healthy Twist

Serves 12-16

These lemon squares have a delicious shortbread crust and a light, custard-like lemon filling. The crust is made with wholewheat flour and the lemon filling is light and tart and naturally sweetened.

Ingredients

FOR THE BASE

1 cup wholewheat flour (or flour of choice)

¼ cup butter/coconut oil

¼ cup maple syrup/honey

FOR THE FILLING

Juice of 3 lemons

½ cup natural yogurt

3 eggs

¼ cup maple syrup/honey

2 tablespoons flour (similar to above)

½ teaspoon vanilla essence

Pinch of salt

Method

1. Preheat the oven to 180°C/350°F/gas 4.

2. Line the bottom of an 8" x 8" baking pan with parchment paper.

3. Melt the butter and add it to the maple syrup and flour in a bowl. Mix well.

4. Using your hands, press the crust mixture into the parchment-lined baking pan.

5. Bake for 20 minutes or until very lightly browned around the edges.

6. While crust is baking combine all the ingredients for the lemon filling together in a bowl.

7. Beat with a hand mixer until a smooth, liquid (runny) batter is formed.

8. Pour the mixture into the baked crust.

9. Bake for 30 minutes until the mixture is set.

10. Allow to cool and cut into 12 squares. Garnish with icing sugar or lemon zest if desired.

11. Store in an airtight container in the fridge for 5-7 days.

Recipe #3 - Warm Lemon Water

Serves 1

Ingredients

½ lemon

1 glass of warm water

Method

1. Fill a glass with warm water.

2. Squeeze half a lemon into the warm water.

3. Add extra flavor if you like with grated ginger, honey, turmeric, lavender or mint.

Notes

1. Buy lemons that feel heavy in the hand. The ones that have more juice should give when squeezed. Avoid lemons that have brown spots that indicate rot.

2. If you roll a lemon on a work surface before juicing it should yield more juice. If you want to use the lemon zest or add lemon slices to water, try to buy unwaxed lemons. If that isn’t possible, gently scrub the peel before use.

3. Drinking a few glasses of lemon water each day can have health benefits, especially if it's replacing other sugary beverages. If you worry that the juice will affect your tooth enamel, use a straw. This will send the juice to the back of your mouth away from your teeth. Alternatively, you can rinse your mouth with tap water. This will normalise your saliva.

Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

We all want to be able to eat cake and not feel quite so guilty afterwards. There are many ways we can make cakes and desserts healthier and more nutritious. An easy way is to substitute flours, fats and sugars so that you hardly notice any difference in taste.

Baking and eating healthier doesn’t have to be bland and boring. It’s good to get the balance right between nutritious and delicious. The recipes below try to achieve this balance. They are packed full of nutrients and fibre – as well as tasting great.

In addition, I’ve included 3 easy food substitutes. These are date syrup, oat flour and almond flour. You can use them in the recipes here or anywhere you want to substitute a healthy food.

Recipe #1 - Berry & Yogurt Cake

This cake is made with oats, almonds, olive oil and yogurt. It’s tasty with a lovely combination of flavours. The berries and lemon zest have a refreshing sharpness that complements the denser, crumbly oats and almonds. Less flour and more yogurt make this cake very moist.

Ingredients

170g/6ozs oats

200g/7ozs almond flour (see food replacement below)

75g/2ozs flour (plain, wheat, gluten-free or cornflower)

2 tsp baking powder

1 lemon (zest & juice)

100ml honey/maple syrup

3 eggs

4 tbsp extra virgin olive oil

100ml/125g plain yogurt (Greek or other)

350g/12ozs fresh berries (any kind)

Method

1. Preheat the oven to 350℉/180°C/Gas 4

2. Line a cake tin with parchment paper (I use a 10"/25cm round cake tin).

3. Combine all the dry ingredients in a large bowl.

4. Fold the eggs, honey, yogurt and oil into the mixture.

5. Add the zest and juice of the lemon and stir.

6. Lastly, add the fruit – saving a few berries for the top of the cake.

7. Pour the mixture into the lined tin.

8. Place some berries on top of the cake.

9. Bake for 50-55 minutes. If the cake is browning too quickly you can loosely cover the cake top with foil to protect it (only for the last half of cooking time).

Recipe #2 - Flapjacks with Cinnamon & Carrot

Ingredients

115g/4ozs oats

75g/2ozs flour (wheat, almond or gluten-free)

115g/4ozs melted butter (dairy, almond or peanut)

50ml honey/maple syrup

1 medium carrot (grated)

½ teaspoon baking powder

½ teaspoon cinnamon

60g/2oz fresh blueberries

Method

1. Preheat the oven to 350℉/180°C/Gas 4

2. Stir the flour, oats, baking powder and cinnamon together in a bowl.

3. Add in the maple syrup and melted butter and mix well.

4. Finally, add the carrots and blueberries.

5. Press into a baking tray lined with parchment paper (I use 10" x 8").

6. Bake for 15-20 minutes or until the top is golden.

Food Replacement #1 - Almond/Oat Flour

Once you make almond or oat flour at home, you’ll never buy them again. It couldn’t be simpler.

Add raw almonds or oats to a blender. Blitz for 10-15 seconds until a fine, powdery flour is achieved. You may need to tap the sides of the container midway to ensure there are no clumps.

Food Replacement #2 - Date Syrup

Date syrup is a creamy, caramel-tasting sweetener that can help you replace sugar. It’s a natural, healthy substitute for other sweeteners. It’s simply ground-up dates and water.

Dates are rich in iron, potassium and magnesium, and other trace elements.

For every 100g of dates use 200ml of water. Pour hot water on the dates and leave to soften for 30 minutes. Blitz in a blender for a few seconds until creamy.

If you want a darker, molasses-like syrup you can simmer the mixture slowly in a saucepan for 30 minutes, allowing it to reduce and thicken.

Date syrup can be stored in a jar in the fridge for 2-3 weeks. Add a teaspoon of lemon juice to the jar to prevent spoilage. If the syrup thickens in the fridge, just add a little water and stir until smooth.

Enjoy!

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Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

Seeds may be tiny, but they pack a big nutritional punch. From sunflower seeds to sesame and pumpkin seeds, each seed has something unique to offer. They are dense in nutrients and provide complex carbohydrates, proteins, fats, minerals, vitamins, dietary fibre and plenty of energy!

Seeds are nutty, crunchy and delicious. You can use them as a snack food or include them in many recipes, such as the one described below. An easy way to ensure you remember to eat them is to keep a few small jars on hand to sprinkle on your favourite dishes, such as porridge, cereal, salad and soup.

Here are 5 popular seeds and how they compare

Sunflower Seeds

Sunflower seeds are making a big comeback. They are packed with good fats, selenium, copper, and antioxidant-rich vitamin E – all of which promote better heart health and stave off inflammation. High levels of vitamin E also improve recovery after exercise as it reduces stress in the body.

Sunflower seeds are also rich in folate, a nutrient that’s vital for women. While the high-fibre content in the seeds keeps you feeling full for longer.

Munch them by the handful, or add them to trail mix, salads or stir-fries. They are also great in bread, cookies and muffins.

Chia Seeds

Chia seeds don’t get their super seed status by chance. The little black specks are rich in Omega-3s, protein, calcium, magnesium, zinc, iron and fibre.

These tiny seeds pack in 10 grams of fibre per 2-tablespoon serving. This isn’t your regular kind of fibre as it swells to form a gel when added to liquid. It can keep you feeling full for longer and may help you manage your weight by controlling your appetite.

Chia seeds also stabilise blood sugar levels, and help improve mood and memory.

Add them to yogurt, smoothies or a tapioca-like pudding as per my previous post, Food For Thought.

Sesame Seeds

Most often seen on burger buns, sesame seeds deserve more than a random sprinkling. The power of the sesame seed dates back thousands of years when it was used by the Egyptians as a medicine, while the women of ancient Babylon mixed honey with sesame seeds to prolong youth and beauty.

Sesame seeds are the main ingredient in tahini (used in hummus) and the Middle Eastern sweet treat, halvah. “Open Sesame” – the famous phrase from Arabian Nights – reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity.

Sesame seeds are valuable due to the large amount of oil that they contain, which is very resistant to rancidity.

The seeds are tiny, flat and oval in shape – with a nutty taste and a delicate crunch. They come in a host of different colours, depending upon the variety, including white, black, yellow, and red. Toasting makes them even crunchier and can enhance their flavour.

Sesame seeds are loaded with minerals that are incredibly important for our bodies. Minerals such as magnesium, calcium and zinc have been shown to help with colon cancer, prevent migraines, reduce bone loss and lower cholesterol.

Pumpkin Seeds

Apart from all the nutrients like protein, potassium and magnesium, the one thing that makes pumpkin seeds special is vitamin K. You won’t find this nutrient in many food groups and its deficiency can lead to low bone density. Vitamin K helps in binding the calcium in the bones, making them stronger. That’s why pumpkin seeds are invaluable to those who have fragile bones or arthritis.

Pumpkin seeds are high in fibre, iron and zinc. Studies have also linked them with a reduced risk of certain types of cancer, improved cholesterol and blood pressure levels.

Roasted pumpkin seeds are a great snack food. You can sprinkle them on porridge, mix them into smoothies, or find them in granola and energy bars.

Flaxseeds

Flaxseeds, also known as linseeds, have been used in the human diet for over 5000 years. They are wonderful sources of dietary fibre, potassium, magnesium, and manganese – but they’re most famous for their high levels of plant-based Omega-3 essential fatty acid and phytoestrogens. If you’re a vegetarian or don’t eat fish, flax seeds can be your best source of Omega-3 fats.

There is evidence that flaxseeds may lower cholesterol. In one study, people with high cholesterol, consuming 3 tablespoons (30g) of flaxseed powder daily for three months lowered total cholesterol by 17%, and “bad” LDL cholesterol by almost 20%.

These effects appear to be due to the fibre in flaxseeds, as it binds to bile salts and is then excreted by the body. To replace these bile salts, cholesterol is drawn out from your blood into your liver. This process is believed to reduce the amount of cholesterol in the blood.

Adding flaxseed to your diet is easy. You can bake it into muffins, mix it in salads, yogurt, smoothies, cereals or soup.

Ground flaxseeds are better than whole ones. They are easier for the body to digest, but tend to have a shorter shelf life. It’s best to store them in the fridge to prevent spoiling.

Gradually add the seeds to your diet while increasing your intake of water as they’re high in fibre.

How much should you eat?

Because seeds are so nutrient-dense, you don’t need to eat that many to reap the benefits. The exact serving size varies depending on what kind of seed you’re eating, but a good general guideline is to aim for a 200-calorie serving (about 2 tablespoons) a day.

Try to eat as diverse a range of seeds as possible. Each one has a different nutrient profile. Organic is best as seeds can soak up a lot of pesticides due to their high-fat content.

Recipe ~ Sunflower Cookies

Makes 16-20

Ingredients

140g self-raising flour

70g sunflower seeds

100g desiccated coconut

100g sugar

1 egg

70g butter (melted)

100g currants

Method

1. Preheat oven to 180°C/350°F/gas 4

2. Mix all ingredients in a bowl until well combined.

3. Line a baking dish with parchment paper or aluminium foil.

4. Place teaspoons of the mixture on the baking dish and flatten.

5. Bake for 10 minutes, or until cookies are golden brown.

Enjoy!

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Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.

“Let food be thy medicine and let medicine be thy food” (Hippocrates)

It’s over 2,000 years since Hippocrates was credited with those immortal words. Doesn’t it strike you as odd that nutrition is only slowly increasing in importance in disease prevention? When our mammies told us to eat our greens, that was probably the best bit of health advice we ever got. Research shows that dietary habits influence disease risk. While certain foods may trigger chronic health conditions, others offer strong medicinal and protective qualities.

This is particularly true in the case of brain health. It turns out that there is growing evidence that certain foods can help to slow down diseases of the brain and cognitive decline. We have heard a lot recently about what we should be feeding our gut. Now it’s time to turn our attention to what we should be feeding our brain.

What brain scans are revealing

Technology has dramatically improved what researchers know about the link between the brain and the nutrition it receives. Even though the brain only weighs 1.5kg, it consumes up to 25% of our energy needs. Brain scans of people on different diets have enabled researchers to keep track of how people’s brains are functioning over time.

One study compared the brains of people who normally eat a Mediterranean diet, i.e. vegetables, fruit, fish, whole grains, nuts and seeds – with people of the same age who eat a western diet containing more processed foods – fast food, sweets, fizzy drinks, etc. The results showed that people with a processed diet had signs of early brain shrinkage.

Other studies show alarming results. These include MRI’s of people in their 40s and 50s showing visible signs of the onset of brain disease in the form of beta-amyloid plaque deposits.

MIND diet

The good news is that there are steps we can take to improve brain health. Good food is a significant factor in healthy ageing. Of course, other factors like exercise, adequate sleep and social contacts play an important role too.

In a promising 2015 study, researchers developed eating guidelines – cleverly called the MIND diet. It highlights types of foods that nourish and protect the brain. In that study, participants were able to slow their rate of cognitive decline by up to 7.5 years. Subsequent studies have supported these results.

The MIND diet is a mashup of two existing diets, the Mediterranean diet, and the DASH diet. MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) is quite a mouthful but in simple terms, you can think of it as a more elaborate Mediterranean diet.

Both the Mediterranean and the DASH (Dietary Approaches to Stop Hypertension) diet are known to benefit heart health also. The Mediterranean diet focuses on lots of vegetables, fruits, nuts, and heart-healthy oils. The DASH diet has even more servings of fruits and vegetables, more fibre, and less saturated fat.

There is nothing earth-shatteringly new in the foods that they advise us to eat, but they also suggest ones we should limit for the best outcomes. There are no surprises either when you see the foods mentioned below. As the brain is 60% fat, it benefits in particular from a diet rich in Omega-3 fatty acids, B vitamins and antioxidants.

Luckily, the foods you need for a healthy brain are not hugely different from those you need for a healthy body.

One nutritionist that reviewed the MIND diet said:

“While there’s an increased risk of dementia in those above 65 years of age, research shows that changing your food intake can make a big difference, whether that’s starting as early as your 20s or not until your 50s or 60s.”

Although it’s best to optimise your diet for brain health well before you experience any cognitive decline, making these changes whenever you can put you at an advantage.

Recommendations of the MIND diet

The inclusion of red wine in the MIND diet comes as a surprise to many. However, it’s important to note that the portion size (5oz) is very small. It was included because it’s an important part of the Mediterranean diet. There are no studies that show the brain benefits from drinking wine above this minimal level.

Interestingly, the MIND diet researchers have a randomised trial currently underway that has no red wine in it. The results of that study are due to be published this year. They are eagerly awaited by many!

In a recent interview, Dr. Martha Clare Morris – creator of the MIND diet – was asked for a daily sample menu. This is what she suggested:

“I try to have vegetables for breakfast, lunch and dinner. One of my favorite breakfasts is a slice of whole-wheat toast with some avocado slices and an egg on it. I sauté some spinach, squeeze lemon juice onto the toast, and that is delicious. For lunch, I try to eat a salad every day. You can put beans, shrimp, seafood or vegetables on it. For dinner, you can have a piece of salmon with sweet potato and broccoli. Those three meals would provide you with a lot of brain-healthy nutrients.”

Recipe #1 - Roasted Salmon with Citrus & Ginger

The refreshing citrus flavours combine perfectly with the fiery ginger and the crunch of the pomegranate seeds to make this very healthy, satisfying dish.

Serves 4

Ingredients

4 x 6oz salmon fillets

4oz/120ml fresh orange juice

Zest of a lemon

Juice of a lime

1 tsp ginger, finely grated

1 tbsp extra virgin olive oil

3-4 scallions/spring onions

1 tsp Dijon mustard

Pomegranate seeds (½ fruit)

Method

1. Preheat the oven to 400°F/200°C

2. In a small bowl whisk together all the ingredients except for the salmon and pomegranate seeds.

3. Line a baking dish with parchment paper or aluminium foil.

4. Place the salmon fillets on the dish, skin side down.

5. Cover the salmon fillets with half the whisked mixture and roast for 10 minutes.

6. Brush the salmon with the rest of the mixture and cook for a further 10 minutes until the salmon can be flaked with a fork (cooking time depends on the thickness of the salmon).

7. Sprinkle pomegranate seeds on top of the salmon fillets.

Recipe #2 - Chia Seed Pudding

Chia seeds are high in Omega-3 fatty acids as well as delivering a massive amount of nutrients. They are incredibly filling due to their fibre and protein content. You only need 3 ingredients to make this pudding - milk, seeds and a sweetener. If you want to leave out the sweetener, simply add fresh fruit instead.

Ingredients

1½ cups unsweetened almond milk (or milk of choice)

1 tablespoon of honey/maple syrup/sugar

½ cup chia seeds

All you need to do is combine everything into a jar, stir well, cover and leave it in the fridge overnight.

The seeds will absorb the milk and swell up to produce a rich tapioca-like pudding. The non-dairy milk seems to work best as it contains a stabiliser (gellan gum). This results in a creamier and thicker pudding.

Enjoy!

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Disclaimer

This blog is for informational purposes only and should not be construed as medical advice. If you have any questions about your own nutrition plan, please consult your doctor.