National Vegetarian Week

National Vegetarian Week is upon us and, as a vegetarian myself, I want to share with you some of my favourite veggie recipes. I was brought up vegetarian from birth and while I was pregnant I ate meat (it was my one and only craving, strangely enough!) however I now eat a plant-based diet again. My daughter, who turns four this week, eats meat and fish as I do believe there are benefits to including it in a balanced diet particularly in childhood, so I'm often cooking both meat-free and meat-inclusive versions of these recipes for the family. During NVW, why not try out some new vegetarian recipes and see if you feel any benefits - a meat-free diet has been proven to increase energy, lower blood pressure, improve skin and reduce the risk of cardiovascular disease (although eating meat does not always or solely cause problems in these areas). Many of my vegetarian recipes use Quorn - a brilliant source of low-fat protein which is filling and extremely versatile. Other vegetarian protein sources include beans, pulses such as lentils, grains such as quinoa, soy products such as tofu, and nuts and seeds.

Here are four of my favourite recipes - I'll be back soon with more. Enjoy!


Quorn 'Chicken Breast' Burgers with Slaw: Perfect for BBQs
Serves 4

• 4 Quorn Chicken Style fillets, grilled or baked
  
• 4 Seeded or Wholemeal rolls, toasted
• 2 Large apples, cored and grated
• 1 Small red cabbage, shredded
• 2 Large carrots, grated
• 1 Small white onion, finely sliced
• 300g Natural yoghurt
• 2 Little Gem lettuces, leaves separated
• Handful of fresh parsley or coriander leaves (or both)

1. Open and toast the rolls and place a couple of lettuce leaves in each
2. Slice each fillet lengthways through the middle to create two thin fillets per person before placing them on the lettuce/rolls
3. Mix the cabbage, carrot, apple, onion and yoghurt in a large bowl to make the slaw and place a large spoonful on each fillet
4. Sprinkle a few parsley/coriander leaves over the slaw and close the bun.

Quorn 'Chicken' and Hummus Crunch Wrap: The Perfect Packed Lunch

Serves 4

• 4 Quorn Chicken Style fillets, grilled or baked
• 4 Wholemeal tortilla wraps
• 2 Tins chickpeas, drained
• 1 Clove garlic, crushed
• 2tbsp Olive oil
• Approx. 100ml water (depending on how smooth you'd like the hummus)
• Juice of 1 lemon
• 2 Handfuls spinach, washed
• 3 Large carrots, coarsely grated or cut into thin matchsticks
•  4 Fresh beetroot, peeled and coarsely grated or cut into thin matchsticks
• Cucumber, pepper, onion or any other crunchy veggies (optional)

1. For the Hummus: Blitz the chickpeas, garlic clove, lemon juice and olive oil together - adding the water for a smoother consistency
2. Spread the hummus liberally onto each wrap before adding the fillets (I slice the fillets into strips to make them easier to wrap)
3. Add some spinach leaves and a handful of the carrot and beetroot before folding and rolling the wrap.

Quorn 'Beef' and Coconut Curry: Perfect for Dinner Parties

Serves 4

• 1 Pack Quorn Steak Style strips
• 2tbsp Rapeseed oil
• 300g (cooked weight) Brown rice, to serve
• 2 Tins coconut milk
• 2tbsp Crunchy peanut butter
• 1 Heaped tsp each of cumin, ground coriander, turmeric
• 4tbsp Soy sauce plus extra to serve if desired
• Large bunch fresh coriander - some leaves aside for serving but otherwise finely chopped (leaves and stalks)
• 4 Large cloves garlic, sliced
• 1 Red chilli, sliced (remove the seeds for less heat)
• 4 Pak choi, leaves separated
• 1 Head of broccoli, including stalk (remove the woody parts), or cauliflower, chopped
• 1 Green pepper (or red if you prefer a sweeter taste)
• 2 Packs of either babycorn, sugarsnaps, mangetout or fine green beans

1. Cook the rice according to pack instructions (this usually takes 20-30mins)
2. In a large wok, stir-fry the steak strips in the rapeseed oil, adding a little water as the pan dries out
3. Add the garlic, chilli and dried spices and stir fry for a further 2 minutes
4. Add the coconut milk, peanut butter, soy sauce and coriander (saving some for serving) to the pan and stir until the peanut butter has blended nicely into the sauce (this take about 3 minutes)
5. Add the vegetables and simmer for 5 to 10 minutes, depending on how crunchy you like your veg (remember, the less your veg is cooked, the more nutrients they reserve!)
6. Once the vegetables are cooked to your liking, serve on a bed of brown rice and sprinkle with the remaining fresh coriander.

Sweet Chilli Quorn 'Chicken' with Rice Noodles: The Perfect Quick Dinner

Serves 4

• 1 Pack Quorn Chicken Style pieces
  
• 2tbsp Rapeseed oil
• 6tbsp sweet chilli sauce
• 1 Red chilli, sliced (remove the seeds for less heat)
• 2 Large cloves of garlic, sliced
• 1 Bunch spring onions, sliced
• 3 Peppers (I like to have 1 green, 1 red, 1 yellow), deseeded and cut into chunks
• 1 Tin water chestnuts, sliced
• 1 Pack babycorn
• 100g Cashew nuts or 4 tbsp sesame seeds, toasted, to serve
• 4 Small nests of rice noodles
• Small bunch fresh coriander, leaves only, to serve (optional)

1. In a wok, stir-fry the chicken style pieces in the rapeseed oil until they soften (you may need to add a splash of boiling water to help them cook if you're cooking from frozen)
2. Add the chilli, garlic and chilli sauce and stir-fry for a further 2 minutes before adding the veg (at this point you may need another splash of water to steam the veg)
3. Whilst the vegetables are cooking, prepare the rice noodles (they normally take 2-3mins) and toast the cashews or sesame seeds
4. Once the vegetables are cooked to your liking, serve on a bed of rice noodles and sprinkle over the seeds or cashews and coriander.

The Truth About Diets

It's fair to say that the majority of us have tried at least one diet over the years, be it a weight loss mission or
a super-health quest. Most of these diets are publicised in magazines, books, television and other various media outlets and claim to offer astounding results. However a shocking 95% of all diets fail, with the majority of dieters not only regaining the weight they'd lost, but gaining even more weight once they stopped the diet. How can this be?

Is this down to overeating or is something else at play here?

When we diet, we inevitably end up cutting out carbohydrates (yes, there are various weight loss diets out there that don't advocate carb-cutting, and I'll come to that shortly). When you cut out carbs, or even reduce them to just below your body's carbohydrate needs, your body essentially recognises a starvation period. Carbohydrates provide fibre, sugar and energy. When these elements aren't present in our daily diet our bodies shut down. We get most of our energy from carbohydrates, and just to put this into context here are a few everyday carbs you'll probably be eating: all vegetables, all fruits, cereal, oats, pasta, rice, potatoes, noodles, crisps, chips, biscuits, cereal bars, sugar added to any foods or drinks, cakes, pulses, beans... chances are you're eating a lot of carbohydrates every day - which is good! Your body needs carbs! Obviously fruits, pulses, beans and vegetables are much more nutritious and are utilised more efficiently by your body than cakes, crisps and biscuits, but it's important to recognise how many carbs your eating in order to put these faddy diets into context.



Many diets, such as the 5:2 (which I have reviewed here), the Atkins, the vast majority of those found in women's magazines, practically all 'miracle' or 'quick weight loss' diets and even many of the diets labelled as 'healthy', severely reduce carbohydrates. So what is the big problem with cutting out carbs?

When we eat a carbohydrate it is broken down into glucose and utilised for energy and other jobs around the body including building and repairing cells and neural networks, muscle reparation, DNA formation and much more. When our bodies have used as much glucose as they need it is stored in our muscles and liver as glycogen, a water-soluble (i.e. it weighs more than fat) molecule. Glycogen can be quickly broken down back into glucose and used as energy (as well as for its many functions) in times of starvation. So, if you were to embark on a diet which restricted carbohydrates (and remember, it's not necessarily going to be named a "low-carb diet" on the front cover of the book or at the heading of the magazine article), you would reach a point within the first couple of days at which your body had used its entire store of glycogen.

As muscle weighs more than fat, and glycogen is stored in muscle, losing glycogen results in a sudden and extreme drop in pounds on the scales. This is why diet books and the creators of fad diets can, unfortunately, claim that their regime leads to fast weight loss. Technically they're telling the truth. Unfortunately they're relying on your body entering starvation in order to make that claim.



Any diet which advises you to reduce or cut out carbohydrates is not to be trusted. Don't get me wrong, if an overweight person were to embark on a weight loss diet they would have to reduce their carbohydrate intake. However this must be balanced with other essential nutrients and not fall below their body's minimum carb requirement.

When you have severely reduced or completely cut out carbohydrates from your diet, you will indeed experience a very noticeable drop in pounds and, sadly, this is what these diet books and creators rely on. This weight loss is due to muscle depletion and the depletion of essential energy stored in your liver; it is not fat loss. When you then re-introduce carbohydrates into your diet, no matter what the source is - vegetables and fruits, for example - you will regain the weight simply because your muscles and liver are re-building their vital energy stores. And this is why fad diets don't work. No matter how they are packaged, if a diet claims to help you lose "7lbs in 7 days" or anything similar, it is relying on your muscles becoming rapidly depleted.

What about non-carb-restrictive diets?

So what about the diets that allow you to eat carbohydrates, such as Slimming World and Weight Watchers? Unfortunately many of my clients claim to have been successful on these diets. But what these diets advocate is overloading your body with sugar. This leads us to a conundrum: sugar makes us gain weight yet it is satiating, meaning when we eat it we are quickly full up and don't crave any more.

Sugar is, in many ways, the dietary devil. It contains no calories - i.e. it doesn't give our bodies useful energy that can be used for cell restoration, for example - yet it causes the release of insulin. When we produce vast amounts of insulin and have vast amounts of sugar circulating in our bloodstream, our blood sugar levels peak and suddenly dip, causing us to crave even more later on in the day when our blood sugar levels dip. Slimming World and Weight Watchers, for example, rely on point systems, or "Free Foods, Healthy Extras and Syns" (for a start, I strongly believe that no food, no matter how unhealthy, should be regarded as anything synonymous with "sin" - that is the basis for making any dieter feel guilty and will inevitably feed any potential low self-esteem).

Unfortunately we're being taught that food is a 'sin'.

Slimming World's "Free Foods" are of course perfectly healthy, as are most of their "Healthy Extras" - in
moderation. However their "Syns" are allowed at any time of day and in any form you like. A chocolate bar for breakfast? That is considered ok providing it doesn't go over your "syn" limit for the day. I recently saw a food diary that showed a person eating three 'Freddo' chocolate bars for breakfast because Slimming World allows it. No healthy weight loss diet would advocate this. What they're doing is keeping you happy; you get your chocolate fix (which I don't disagree with, just not at 7am!) and you flood your body with sugar. This causes happy hormones dopamine and beta-endorphins to be released which, in turn, floods the body with relaxation, happiness and satisfaction. In turn, this makes you feel like you can continue with the day and, essentially, stick to their diet. And let's not forget - they are charging you money for this; they are charging you money whilst claiming to help you to lose weight whilst essentially feeding you chocolate for breakfast.



Weight Watchers have even launched their own brand of foods ranging from breads to crisps to cakes and biscuits. Yes they are all low fat but if you look at the labels, they are in fact high in sugar than any of their competitors. Why? Because they know that sugar tastes good and releases feelgood hormones. I.e. they know how to get they customers addicted. They also know how easy it is to slap on a "low fat" label and entice anyone who may be vulnerable to their marketing tactics (after studying marketing at university I can honestly say the tactics used by such companies are disgusting).

The purpose of this article is to let you make an informed and empowered decision. Your body is your own and it is up to you how you nourish it, but it is so important that you are aware of the deceitful marketing tactics used by those who wish to make money out of our body insecurities. Be mindful of the advice these companies are giving you; are their products low-fat yet laden with sugar (i.e. carbohydrates) or is their advice to cut out or severely reduce carbohydrates (i.e. causing you to lose essential muscle- and liver-mass?).


How Many Carbohydrates Do You Need?

We need to obtain 45% to 65% of our calories from carbohydrates. You may find the following chart helpful in determining how many carbohydrates you should consume each day in order to maintain a healthy balance between the individual nutrients.

Activity Level	Maintain Weight	Lose Weight	Gain Weight
Sedentary	190g - 275g	135g - 195g	245g - 355g
Lightly Active	220g - 320g	165g - 235g	275g - 400g
Moderately Active	250g - 360g	190g - 275g	300g - 440g
Very Active	275g - 400g	220g - 320g	330g - 480g

Recipes: Tabbouleh and a Chickpea Salad

If you're in need of something quick and easy to prepare for dinner and you have no fresh meat or fish to hand, why not try one of these vegetarian recipes? They're packed with nutrients - particularly iron, B vitamins, vitamin C and fibre - with a great balance between complex carbohydrates (which will keep you full for longer and prevent sugar cravings) and protein (which will help to fill you up and support brain function).

Make sure you've always got a good stock of tinned beans, chickpeas and ready-to-prepare grains and you'll be able to swap certain ingredients from the following recipes with those which you have to hand. For example, bulgar and quinoa can be swapped with cous cous or barley, while chickpeas can be swapped with kidney beans, butter beans, cannellini beans or any other bean.

Tabbouleh

Serves 4 as a main course

·         200g quinoa (or bulgar wheat)

·         1 stock cube

·         4tbsp olive oil

·         3 aubergines

·         1kg tomatoes

·         Large bunch flat leaf parsley

·         2 red onions, diced

·         75g pine nuts

·         3tsp mixed spice

·         4 cloves garlic

·         1 bag spinach

1.      Cook quinoa/bulgar according to instructions, with stock added to the water – drain & set aside

2.      Heat oil in pan, add the garlic and aubergine for 10 minutes until aubergine is golden

3.      Scoop out seeds from tomatoes, chop the flesh; combine with remaining ingredients.

4.      Serve on a bed of spinach, or chop the spinach first and combine with the salad.

Beetroot & Chickpea Salad

Serves 4

·         2 fresh beetroot

·         100g quinoa or bulgar wheat

·         300ml veg stock

·         1 tin chickpeas

·         2 spring onions, finely chopped

For the dressing

·         1 ½ tbsp. white wine vinegar or juice of 1 lemon

·         2tbsp olive oil

·         1-2 tbsp Dijon mustard

·         2cm piece fresh ginger, grated or finely chopped

·         Handful flat leaf parsley

1.      Cut the beetroot into quarters and boil for 30 minutes

2.      Meanwhile cook the quinoa/bulgar according to instructions on pack

3.      Mix all salad ingredients together

4.      Mix dressing ingredients together and drizzle over, then serve

Balancing Hormones

One of the most common causes of skin problems, low mood, sleep issues and lack of energy is a hormone imbalance. This doesn't necessarily have to be an imbalance that requires medication or causes serious health problems, but you might be surprised how much a few tweaks to your diet can alter and re-balance your hormones and improve chronic issues.

Most women suffer from some symptoms of pre-menstrual syndrome (PMS) at some point in their life and many suffer throughout their entire adult life. However making sure that you aren't deficient in certain nutrients and minerals and altering your eating habits around the time that you're most affected (for some this is the week leading up to their period, for others it's the first few days of their period only) can go a long way to reducing symptoms and improving the way you feel.

PMS can impact every system within the body including the immune, digestive, endocrine (hormone), circulatory, skin and nervous systems. Common symptoms include anxiety, mood swings, irritability, sugar cravings, headaches, fatigue, bloating and water retention. Factors such as stress, an unhealthy diet, smoking, drinking alcohol and consuming stimulants such as caffeine can have a major impact on your hormones so it is important that you look after your body and are mindful of what you eat in order to reduce the severity of these symptoms.

Whether you suffer from PMS or you just suspect that your hormones may be off-kilter, these tips should help to improve the way you feel.


Stabilise Blood Sugar Levels

Cherries: The perfect low GI sweet treat.

• Reduce refined and processed foods such as ready meals, takeaways, white bread, white pasta, pastries, biscuits, cake and chocolate.
• If you crave sugar, opt for bright berries and cherries - they're packed with vitamin C, antioxidants and an abundance of other essential nutrients, but they are low GI, meaning their sugars are released more slowly than those in other fruits (and much more slowly than those refined foods), so you'll still get the sweetness without the spike and dip in energy.
• Reduce caffeine, alcohol and stimulant drinks such as Red Bull.
• Reduce salt intake.
• Increase complex carbohydrates such as wholemeal bread, whole wheat pasta, brown rice and oats.
• Increase fibre by eating plenty of vegetables and fruits with their skins on as well as eating plenty of wholegrains (in complex carbohydrates).
• Eat regularly, every three to four hours, and don't skip meals or ignore hunger.
• Make sure you're getting enough essential fatty acids (Omega-3 and Omega-6) from eggs, walnuts, seed oils, oily fish and flax/linseeds.

Watercress: Rich in calcium.

Increase These Nutrients

Calcium

• Milk, 
• Cheddar cheese
• Plain, fat-free yoghurt
• Cottage cheese
• Broccoli
• Almonds
• Celery (especially the leaves)
• Watercress

Zinc

• Lentils
• Raw, unsalted nuts (Brazils, almonds, cashews etc.)
• Red meat (in moderation)
• Shellfish
• Eggs

Bananas: Full of energy boosting B vitamins.

Vitamin B6

• Onions
• Watercress
• Cabbage
• Bananas

Vitamin B12

• Oily fish
• Liver
• Tofu
• Fortified cereals
• Milk, cheese and eggs

Nuts: Packed with zinc, calcium and magnesium.

Magnesium

• Cod
• Cannellini beans
• Salmon
• Brazil nuts
• Mackerel
• Cashew nuts

For Period Pain

Mint: A natural digestive healer and great for reducing period pain.

• Tarragon and mint are powerful anti-spasmodics, meaning they're great for overcoming cramps. Use the fresh herbs in food or drink mint tea. 
• Eat foods rich in calcium
• Drink plenty of water
• Avoid dairy (so get your calcium from nuts and green veggies)
• Avoid alcohol 

3 Quick & Easy Recipes for a Healthy Family

As a working mum I know how hard it is to plan and prepare evening meals; everyone's tired, hungry and eager to fill their bellies come 6pm. However with a little planning, a few affordable, fresh veggies in the fridge and a well-stocked spice rack  it's easy to rustle something up which is tasty, filling and nutritious for everyone to enjoy. I wanted to share three recipes with you which I find save the day time and time again. Below each recipe I've explain why they are so nutritious, and hopefully you'll be able to take that knowledge and use some of the best health-promoting ingredients in some of your own recipes too.

Leeky Sausage & Quinoa Bake with Sweet Potato 

·         4 leeks, thickly sliced

·         ½ punnet closed cup mushrooms, sliced

·         150g quinoa

·         750ml vegetable stock

·         5 Quorn sausages*

·         4 small / 3 larger sweet potatoes

·         2tbsp rapeseed oil

·         ½ pack of feta, crumbled

·         Bunch of flat leaf parsley 

* I suggest using Quorn sausages because they are very high in protein and very low in saturated fat (they are also low in calories at 70 calories per sausage - great for anyone who is trying to lose weight). However if you'd much prefer to use meat sausages, I'd advise that you check the ingredients. Choose sausages with a meat content of at least 90% meat (legally a sausage only has to contain 32% meat!) from a brand that you can trust, ideally locally sourced and homemade. Otherwise there are various other brands who offer a wide range of meat-free sausages.  

1. Place the quinoa in a pan with the vegetable stock and simmer for 20 minutes. The stock should be almost absorbed after 20 minutes, if it looks to be drying out too soon just add some water. 
2. Cut the sweet potatoes into large chunks and boil for 20 minutes. 
3. Meanwhile place the sausages in a 200C/400F oven for 10 minutes to thaw and begin to cook.
4. After 20 minutes add the leeks and mushrooms to the quinoa – you may need to add some water to stop the mix drying out. 
5. Cut the sausages into quarters and add these to the pan. 
6. Place these ingredients into an ovenproof dish, cover, and cook for 30 minutes at 220C/440F 
7. At the same time, drain the sweet potato and place on a roasting tray, drizzle with the oil and put in the oven.
8. After 30 minutes, remove the lid or foil rom the leek and potato dish and cook, uncovered, for a further 10-15 minutes until it begins to crisp
9. After 45 minutes to 1 hour, remove both dishes from the oven, sprinkle the feta and parsley over the sweet potato and serve.  

Benefits: Quinoa is packed with B vitamins and folic acid, both essential for converting food into energy. The B vitamins also support the nervous and cardiovascular systems and break down cholesterol in the blood. It is a very fibrous grain and high in fibre meaning you will stay fuller for longer and avoid sugar cravings. Quinoa is also packed with vitamin E – great for hair, skin and nails as well as for supporting healing processes within the body. It contains manganese, magnesium and zinc which all protect bones and help to relax muscles as well as helping to regulate hormones. Zinc is particularly important for fighting infections. Mushrooms are packed with B vitamins and folic acid too, meaning this dish will give you plenty of energy without causing a blood-sugar spike They also contain selenium which is required for the production of serotonin – the happy chemical. Sweet potatoes, as well as being full of B vitamins, are rich in beta-carotene antioxidants; they help to remove toxins from the body, fight against cancer, boost the immune system, clear skin and support eye health. Rapeseed oil should be used in cooking due to its high smoke point – it retains its omega-3 essential fatty acids (essential for brain function and heart health) at high temperatures. Parsley is bursting with vitamin C, antioxidants, fibre, calcium and protein making it an ideal seasoning for this dish. Quorn sausages provide a healthy dose of low-fat protein which will help keep you full.

Chickpea Curry with Brown Rice*

·         1 large onion

·         4 cloves of garlic

·         Approx. 1inch piece of fresh ginger, peeled and grated or sliced

·         1 head of cauliflower

·         2 tins chickpeas, drained

·         2 tins of chopped tomatoes

·         1tsp each of cumin, turmeric, ground coriander, paprika and curry powder

·         200ml vegetable stock (possibly up to 500ml depending on the consistency you would like)

·         Bunch of coriander

·         Brown rice

*Meat-eating families may prefer to use chicken, which is a great source of lean protein and contains all the amino acids your body requires. If you want to include chicken in this dish, use one tin of chickpeas instead of two, and chop two or three chicken breasts into chunks, frying the meat in a little rapeseed oil to seal it before adding it to the onion, ginger and garlic at stage 1. Turkey is also a good choice if you're looking for something meaty. Choose lean, white breast meat and cook as you would the chicken. Turkey is a brilliant source of tryptophan, an amino acid that is required for the production of 'happy hormone' serotonin which regulates mood and sleep.

1. Make up the stock according to the pack’s instructions and add a splash of it to a saucepan. 
2. Add the onion, ginger and garlic until soft – add more stock if it begins to dry out. 
3. Once softened, add the chickpeas, spices and the rest of the stock and simmer for 10 minutes.
4. Add the cauliflower and tinned tomatoes. If you’d like a thinner sauce, making this dish more of a broth or soup, you might want to add up to 300ml more vegetable stock.
5. Now cook the rice according to the pack’s instructions. The curry should take 30 minutes to cook, so you’ll probably need to start cooking the rice at this stage.
6. After 25 minutes, chop the coriander and stir half of it into the curry. 
7. Drain the rice and serve alongside the curry, sprinkling the remaining coriander over the top.

Benefits: This meal is packed with iron and B vitamins– perfect for providing energy and essential for the production of red blood cells and the transportation of oxygen around your body. Both the brown rice and chickpeas are excellent sources of iron and B vitamins. Chickpeas are high in fibre, keeping you fuller for longer, supporting your digestive system and regulating blood-sugar levels. They also contain a chemical which is converted into a substance inside the body that mimics oestrogen which makes it an ideal food if you suffer from PMS or your hormones are out of sync. Chickpeas are a brilliant source of both protein and complex carbohydrates; both will keep you fuller for longer by slowly releasing energy. Cauliflower is packed with antioxidants which work to break down and remove toxins from your body, keep your skin bright and healthy and boost immunity. It is full of vitamin C, zinc and folic acid; it has anti-inflammatory, antiviral and healing properties. Coriander is rich in vitamins and minerals including calcium, vitamin C and selenium. The spices in this dish are powerful anti-inflammatory spices, they help to speed up your metabolism, fight infections, protect the skin and eyes, keep your blood healthy and support your respiratory system. Garlic, ginger and onion have very similar properties. This is a great dinner to eat if you feel a cold or flu coming on or are feeling generally under the weather. The iron and B vitamins will give you energy while the other vitamins, minerals and anti-inflammatories will fight the virus and help you heal. For an extra antioxidant boost, add fresh chilli or cayenne pepper.

Fish with Mediterranean Vegetables and Bulgar Wheat*

·         4 seabass or cod fillets

·         4 peppers (red, yellow or orange), deseeded and cut into quarters

·         2 courgettes cut into rounds

·         1 punnet cherry tomatoes

·         2 red onions, chopped

·         4 garlic cloves, chopped

·         Juice of 2 lemons

·         4tbsp rapeseed oil

·         2tbsp balsamic vinegar

·         Bulgar wheat

·         Bunch each of fresh parsley and basil plus thyme to serve

*Vegetarians may wish to replace the fish with Quorn, tofu, chickpeas or another bean. Vegans may replace the fish with any of these meat-free options except for Quorn.

1. Pre-heat the oven to 220C/440F.  
2. Mix 2tbsp rapeseed oil, lemon juice and salt and pepper and rub into the fish fillets, set aside to marinade for 15 minutes while your prepare and start to cook the veg.
3. Place the vegetables and garlic onto a roasting tray. Drizzle with 2tbsp of rapeseed oil and the balsamic vinegar and roast – tossing regularly – for 30 to 40 minutes until starting to char. 
4. Cook the bulgar wheat according to the pack’s instructions – it normally takes around 30 minutes to cook. You may like to cook it in vegetable stock to add flavour.
5. Cook the fish under the grill for 10 minutes on each side.
6. Once the bulgar wheat is cooked, stir in the herbs and serve alongside the fish and veg. 

Benefits: The vegetables provide beta-carotene, important for making vitamin A – an antioxidant – which helps to maintain healthy skin, prevents infections and protects the respiratory system. It also improves the functioning of your eyes. The courgette is rich in B vitamins, providing energy and helping your body to break down other foods to release their energy. Rapeseed oil provides a healthy dose of omega-3 essential fatty acids which are vital for brain functioning and heart health. Garlic is antiviral and anti-inflammatory making it a powerful food for supporting the immune system. Parsley and basil are packed with vitamin C. Seabass and cod provide a complete protein containing all the essential amino acids your body needs. Both will help to keep you full, slowly releasing energy (they are high in vitamin B12) and helping your body produce happy hormones due to its high selenium content. Seasbass is a particularly good choice as it is high in omega-3 and omega-6 essential fatty acids as well as many of the B vitamins, phosphorus (essential for nutrient absorption), magnesium (helps muscles relax) and potassium (regulates body fluids, heartbeat and nerve impulses as well as lowering blood pressure). Bulgar wheat is packed with complex carbohydrates meaning you will get a steady stream of energy rather than a sudden spike followed by a slump. It is also full of fibre which regulates blood-sugar levels and keeps your digestive system healthy. Bulgar is high in iron which is essential for the production of red blood cells and energy (its B vitamins also boost this foods energy-giving properties). 

Healthy Flapjacks

I've been toying with various recipes, trying to improve them nutritionally whilst still keeping their flavour. I've tried, tested, altered and tried again this flapjack recipe which can be tweaked slightly depending on your tastes.

Here's one I made earlier.

Ingredients

• 200g oats (regular porridge oats are perfect)
• 100g dried fruit*
• 5tbsp mixed seeds (ideally pumpkin, flax/linseed and sunflower)
• 1tbsp honey (any honey is fine, don't be duped into buying expensive Manuka honey)
• 1tbsp maple syrup
• 25g butter (full fat is fine**)
• 25g rapeseed oil

1. Preheat the oven to Gas Mark 5 / Fan 180 / 375F / 190C
2. Mix the dry ingredients and set aside
3. Gently melt the butter, oil, honey and syrup in a pan (don't let it burn and crystallize)
4. Mix the dry and wet ingredients together, press into a shallow loaf/flan tin or onto a baking tray
5. Bake for 10 minutes covered with foil or baking paper
6. Bake for 10-15 minutes more, uncovered, until golden 
7. Remove from the oven and leave to cool

*Dried fruit is high in sugar, which is fine in this recipe as it is distributed between 12 or so portions, but you may find that reducing the amount of honey/syrup reduces the sweetness if that suits your tastes. Here are the three most nourishing dried fruits - I'd advise adding at least one, if not all three, to your flapjack:

• Apricots: Rich in beta-carotene which is converted into vitamin A once inside the body, becoming antiviral and anti-carcinogenic (carcinogens are toxins that cause cancer). Vitamin A also supports the immune system as well as protecting the skin and lungs. Dried apricots in particular are packed with iron, essential for white blood cell production and haemoglobin production (the pigment in red blood cells) as well as increasing energy levels.They are a particularly good food to eat if you suffer from anaemia as a result of low iron levels. Dried apricots may also help to improve conditions such as low mood, anxiety and insomnia due to their effect on the nervous system. They are also high in vitamin C which, amongst other things, is great for the immune system. Another good reason to choose dried apricots is for their tryptophan content. Tryptophan is an essential amino acid (i.e. one that the body can't produce itself and therefore needs from food), it is required for the production of the 'happy hormone' serotonin. 
• Cranberries: Cranberries are rich in vitamin C, an antioxidant which helps to boost the immune system and rid the body of toxins. They also contain selenium which is required for the production of two 'happy hormones': serotonin and dopamine. Cranberries are particularly beneficial in the treatment of cystitis and other urinary tract infections as well as stomach conditions; they contain proanthocyanidins which prevent bacteria from attaching itself to the walls of the urinary tract and the stomach wall.
• Prunes: Prunes are notorious for easing constipation, and this isn't just an old wives tale. They are packed with fibre which not only helps improve bowel regularity but actually absorbs and neutralizes toxins in the large intestines and eliminates them when you go to the loo. This means they have excellent detoxifying properties. By removing these toxins, prunes protect the body's cells and slow down the ageing process. Prunes have also been shown to improve the 'friendly' bacteria in the gut, preventing bad bacteria from breeding and causing problems. As with apricots, prunes are high in beta-carotene, a potent antioxidant which can also slow down the ageing process. They are also high in iron which boosts energy levels and supports the immune system.  

** Don't be afraid of using full fat butter in small quantities. As this recipe makes 10-12 portions, you're really only eating about 5g. Butter contains vitamin E which improves skin and hair quality, as well as selenium which our brains need to produce serotonin and dopamine, the 'happy hormones'.

What Makes This Recipe Healthy?

Oats

Oats are a brilliant source of B vitamins which primarily allow your body to metabolise other nutrients (i.e. taking energy from fats, carbohydrates and proteins). They also help to improve low mood, fatigue, poor concentration, irritability and insomnia due to their effect on the nervous system. A deficiency in B vitamins may result in dry and dull skin so for a better complexion pack as many oats into your diet as possible! Iron is also an important nutrient which oats provide. Iron is needed for the production of haemoglobin, it increases energy levels, prevents anaemia and transports oxygen to cells, including the skin which will make you glow and prevent dull skin - again making oats a superfood for great skin. Oats are a great source of complex carbohydrate and fibre, meaning their energy is released slowly which gives you energy for several hours whilst also curbing sugar cravings.

Seeds & Rapeseed Oil

Seeds and rapeseed oil contain the same nutritional benefits, so I've grouped them together here. The reason I suggest rapeseed oil over another oil or extra butter is firstly due to it's high Omega content and secondly due to its high smoking point, meaning its nutrients are not lost when it is heated (unlike olive oil, for example). Seeds and rapeseed oil are a fantastic source of Omega-3 and Omega-6 essential fatty acids whose health-boosting properties are endless. They actually improve the efficiency of your body's fat burning process, essentially meaning you'll burn fat by eating (the right kind of) fat! Omegas are also vital for brain function and, in particular, normal brain development in children. They are anti-inflammatory; protecting joints (particularly in the case of arthritis or sports injuries) and promote the healing of any infections or wounds in or on the body. They also help prevent heart disease by unclogging arteries, also reducing high blood pressure and decreasing the risk of stroke and heart attack. Omegas are thought to improve depression and low mood due to their effect on the brain, as well as improving memory (and preventing memory loss in old age) due to their ability to build neural pathways in the brain. Seeds also contain B vitamins which, as I've mentioned, are great for boosting energy and helping your body to utilise other nutrients. The vitamin E in seeds and seed oil helps to improve the condition of your skin, hair and nails due to it's antioxidant properties and selenium and zinc, found in high quantities in seeds, are also antioxidants but also help with the production of 'happy hormones' serotonin, dopamine and endorphins in the brain. For your flapjack, I would recommend buying a packet of mixed seeds as well as a packet of chia or flax/linseeds; the latter two are extremely high in omega-3s.

Honey

Honey is high in sugar (around 80% of it is pure sugar) however it is so sweet that only one tablespoon is required in this 10-12 serving recipe, meaning you'll be eating a very small quantity. There are various claims that certain types of honey (namely Manuka) are particularly wonderful, however don't be fooled; honey is honey no matter what brand name it is given, no matter what region of what country it is from, and no matter what price tag it is given. The reason I recommend honey over sugar is twofold: firstly, it is sweeter than sugar and therefore less is required; secondly, as 80% of honey is sugar, the other 20% actually do provide some nutrients and even though you are eating a minute quantity, every little helps! The 20% of honey that isn't sugar contains Riboflavin (a B vitamin), potassium, sodium and calcium which are all essential nutrients, although like I said, you're only getting a minute quantity of each here so don't rely on honey for your nourishment.

Maple Syrup

As you might expect, maple syrup is also very high in sugar. However, as with honey, it does contain some (however small) nutrients. Maple syrup contains less sugar than honey but contains more iron, potassium, magnesium and zinc. It also has antioxidant properties which can help to boost the immune system, improve your skin's appearance and increase energy.

If you're interested in finding out about the nutritional difference between honey and maple syrup in more detail, there's a brief article here.

If you want to make a healthy, energy boosting granola for breakfast or to sprinkle onto fruit and yoghurt as a snack, use this recipe but remove the butter and instead just use 2tbsp rapeseed oil plus one of the sweeteners (i.e. have either 1tbsp of honey or 1tbsp of maple syrup). Bake it as you would a flapjack, and once it's cooled it'll crumble into a delicious crunchy granola. 

  

The Best Way to Start the Day

As we've all heard, breakfast is the most important meal of the day. There are various myths out there that suggest we skip breakfast so that our bodies access fat stores for energy, or have something 'light' like fruit, or that we exercise before breakfast to boost fat burning. However these claims are false; they have no scientific backing (although authors of books and diets which encourage you to use these tactics will inevitably tell you otherwise, using quasi-science from an irrelevant study), and they will do you more harm than good.

You need breakfast - the clue is in the name - 'break' 'fast'. Chances are by the time you wake up it will have been eight or even twelve hours since you last ate, so your body will have run up a calorie deficit and your metabolism will have slowed down - your body will access stored energy in muscles and the liver (glycogen) before it goes near fat stores, so you could starve yourself for a week and still not lose any fat (I go into the details of exactly how this works in my post about starvation and severe calorie restriction).

To start the day you need a good balance of protein, complex carbohydrates and essential fats. Avoid refined carbohydrates (white bread, fruit in isolation) as these will trigger a spike and dip in your blood sugar, leaving you reaching for the biscuit tin before lunch. Don't fear fats - spread some butter or nut butter on your toast as the fat will slow down the release of sugar from the carbohydrates, again helping to prevent a blood sugar surge and crash. The fibre in whole grains and fruit will help to keep you full throughout the morning and improve the functioning of your digestive system. Here are some great ideas for breakfast which all contain a healthy, moderate amount of calories whilst being packed with essential nutrients to boost energy and fill you up.

Berry Happy Yoghurt

·         ½ punnet of blueberries

·         Juice of 1 lemon

·         200g natural/bio-yoghurt

·         1tbsp chopped  nuts

·         1tbsp mixed seeds

Blitz the berries with the lemon juice and a splash of water and stir through the yoghurt. Top with chopped nuts, seeds and a handful of blueberries, strawberries, raspberries or any other berry you like.

Benefits: Blueberries are the number one fruit for protecting cells from toxins and free radicals. They protect against aging, support your immune system and prevent the growth of ‘unfriendly’ gut bacteria. They are anti-inflammatory and are useful in the treatment of urinary tract infections They are rich in fibre, B vitamins (energy boosting), beta-carotene (antioxidant), folic acid, calcium (bones), iron (energy), magnesium, selenium and zinc ( all hormone-regulators and allow the production of happy hormones). Lemons also contain all of these nutrients as well as being packed with vitamin C. The nuts and seeds provide nutrient-dense protein, monounsaturated fats and fibre (both will keep you full and prevent sugar cravings), vitamin E, B vitamins, folic acid, calcium, iodine, tryptophan (essential for the production of serotonin – the happy hormone).  The yoghurt is also a great source of protein, calcium, friendly gut bacteria, selenium (also essential for serotonin production) and magnesium (which regulates hormones).  

Energy Eggs & Wholegrain Toast

·         2 eggs

·         2 slices of wholegrain toast

·         Butter and/or Marmite

Cook the eggs any way you like. If you fry or scramble them use 1tbsp rapeseed oil.

Benefits: Eggs are what is called a ‘complete protein’ meaning they contain every essential amino acid that your body cannot produce itself. They are packed with B vitamins (energy boosting), vitamin E (great for skin, hair and nails), vitamin D (helps your body absorb calcium, vital for bones), hormone-regulating and immune system-boosting magnesium, zinc and selenium as well as  omega-3 essential fatty acids which help to keep your heart healthy and energy levels up. Marmite is a great source of iron and B vitamins, both of which boost energy levels by helping your body convert food into energy. Butter provides some saturated fat (which, in moderation, is essential) and the wholegrain toast provides slow-release energy and fibre which will keep you full, prevent sugar cravings and regulate blood-sugar levels. If you use rapeseed oil, you will get an extra helping of omega-3s as this oil does not lose its nutrients when heated unlike other oils such as olive oil.

Cottage Cheese with Oatcakes or Wholegrain Toast

·         5 oatcakes or 1-2 slices wholegrain toast

·         Marmite

·         Nut butter

·         ½ pot cottage cheese

Benefits: Both the oatcakes and wholegrain toast are excellent sources of fibre and complex carbohydrates – they will keep you full, prevent sugar cravings and regulate blood-sugar levels. Oatcakes in particular are high in B vitamins and iron which are vital for energy levels; vitamin E which improves skin, hair and nail condition along with zinc and magnesium which regulate hormones and boost the immune system. Marmite is an excellent source of iron and B vitamins – essential for energy – and nut butter provides some healthy, satiating fats and protein. Cottage cheese is a concentrated source of low-fat protein and calcium which will keep you full and help to maintain bone strength.

Energy Boost Porridge

·         30g oats (per child) / 50g oats (per adult)

·         Water

·         ¼ tsp cinnamon per person

·         1tbsp flax/linseed per adult (½ for a child)

·         Handful of berries per person

·         1 small / ½ a large apple, grated, per person

·         Chopped nuts, pumpkin and/or sunflower seeds for topping

Place the oats in a pan and cover with twice the amount of water. Add the cinnamon and flaxseeds straight away, and the berries if they are frozen. Stir continuously, adding water to keep a smooth consistency. After a couple of minutes, add the berries if they are not frozen, along with the grated apple. Stir until you have the consistency you like and serve. Sprinkle with chopped nuts and seeds.

You could replace the berries with a tablespoon or two of dried fruit such as raisins, apricots, cranberries, dates or prunes.  

Benefits: Oats are packed with B vitamins and iron which boost energy levels; slow-release complex carbohydrates which maintain energy levels; and zinc and magnesium which help to regulate hormones and produce serotonin – the happy hormone. Cinnamon is a powerful spice – it regulates blood-sugar levels by affecting the effect of insulin in your body, meaning you won’t suffer a sudden spike and dip after eating something sweet, and you won’t crave sugary foods because the cinnamon steadies the release of insulin and regulates the release of energy from the carbohydrates in the oats. Flaxseeds are not only very high in fibre but also packed with omega-3 and omega-6 essential fatty acids which improve the nervous system, brain function, muscle condition and metabolism. Hormone-regulating magnesium, zinc and selenium are also contained in these seeds along with B vitamins, calcium, folic acid and iron. The chopped nuts and seeds that top this porridge are also packed with these nutrients. The berries and apple provide a dose of antioxidants, vitamin C and fibre plus a source of natural sweetness. Overall this breakfast is perfect for long mornings – it’s packed with nutrient-dense energy, fibre and complex carbohydrates which will regulate blood-sugar and slowly release energy for several hours. 

Superfood Cooked Breakfast

·         ½ tin plum tomatoes

·         2 sliced garlic cloves

·         ½ deseeded red chilli, chopped, or a sprinkle of either smoked paprika or cayenne pepper

·         2 eggs

·         1tsp dried oregano

·         1tbsp rapeseed oil

·         Handful chopped spinach

·         3 sliced closed cup mushrooms

·         1 slice wholegrain toast

Add the garlic and chilli to a small saucepan with a splash of water, stir and heat until softened before adding the tomatoes. Add the paprika/cayenne at this stage if you are using that instead of or as well as chilli. Cook for about 10 minutes until the tomatoes are hot throughout.

Meanwhile beat the eggs with a splash of water and milk, season with salt and pepper and the oregano. Add oil to a frying pan and add the mushrooms until slightly soft. Then add the eggs and spinach together. Either scramble the mixture or leave to cook as an omelette.

Serve with a slice of lightly buttered wholegrain toast.

Benefits: The tomatoes in this breakfast provide beta-carotene which is needed for the production of vitamin A which helps your cells communicate, allowing all of your body’s systems to function efficiently. It also boosts your immune system and supports bone and tooth health. Tomatoes also contain lycopene which protects against cancer (particularly prostate, breast and ovarian), is a rich antioxidant and improves cardiovascular health. Tomatoes are rich in B vitamins, essential for energy, as well as iodine, calcium, magnesium, zinc, folic acid and iron, all of which improve energy levels and regulate hormones. Spinach is an excellent source of iron which helps to make red blood cells and carries oxygen around the body. It’s also packed with antioxidants, helping to remove toxins from the body and boost the immune system. Mushrooms contain selenium which is essential for the production of serotonin – the happy hormone – as well as B vitamins (energy), and vitamins C and E which improve skin, hair and nail growth as well as boosting the immune system. Garlic is a powerful anti-inflammatory which prevents colds, flu and other illnesses as well as improving the blood flow around the body and removing toxins from the body. It is also known to kill cancerous cells, regulate blood-sugar levels and is used in the treatment of bladder and kidney infections. Chilli, cayenne and paprika boost the metabolism through their thermogenic properties (meaning they heat the body from the inside) and are packed with vitamin C – important for the immune system – and beta-carotene. The eggs provide a complete protein full of amino acids and omega-3 essential fatty acids which help to maintain energy levels. Oregano provides B vitamins, iron and magnesium which help to boost energy levels and regulate hormones. The wholegrain toast is an excellent source of complex carbohydrates and fibre which will provide a steady release of energy for several hours and help to keep you full. Rapeseed oil is the best oil to cook with as it has a high smoke point, meaning it doesn’t lose its nutrients as it is heated; it is full of omega-3 essential fatty acids which improve the nervous system and brain function.