Meal Planning

With so many of us working long hours, running busy households and having a hundred-and-one errands to run, it can be really hard to plan the week's meals and make sure we take enough time to prepare and enjoy our food. It's all to easy to grab a supermarket sandwich on the go or a quick snack from the coffee shop; on occasion this is absolutely fine, but if you find yourself eating convenience foods several times a week it may be time to start planning your meals and snacks. With half an hour set aside for planning, once a week, you can make sure you'll be getting the nutrients and energy you need without reaching for unhealthy energy fixes or expensive takeaways.

Plan before you shop
To save waste - as well as money - plan the week's meals and snacks before you hit the supermarket. This way you'll know exactly what you're buying and not be tempted by offers or the biscuit aisle. If you buy your groceries online (which I personally find really useful as I never know from one week to the next which days I'll be working from home or with clients), most supermarkets allow you to save a shopping list or list of favourites, which you can add to your online shopping basket each week at the click of a button. If you prefer to shop in the supermarket, it can be handy to write a list of staples that you simply add to each week.

Create a list of favourite quick and easy meals
This could be nutrient-rich sandwich fillings, wholesome one-pot evening meals, or nutritious snacks to keep around the house or in your bag while you're on the go. As you build up your list over time, you'll only have to scan through and pick out enough meals and snacks for the week without racking your brains for ideas. If you live alone or tend to cook for just yourself, consider including brown rice, pulses and grains in each evening meal so that you can cook extra portions which can be mixed with chopped veggies, herbs and salad to create a tasty, nutritious lunch the next day. Alternatively, whether you cook for one or the whole family, consider making stews, soups, casseroles and bolognaise which you can cook in bulk and freeze for those days when you don't have time or energy to cook.

Always carry healthy snacks
I always recommend carrying healthy snacks in your bag for those moments when you need an urgent energy boost. These could be dried or fresh fruit and unsalted nuts, oatcakes, or bars such as Nakd's natural fruit and nut bars. If you work in an office you could keep some cottage cheese or hummus in the fridge to nibble with sticks of carrot and pepper or to spread on rice cakes or oatcakes. It's so important that you respond to your body's hunger and that you do so in a way that nourishes your body rather than triggering a blood sugar spike that will leave you lethargic and headachey within a couple of hours. Avoid chocolate, biscuits, cake or white flour-based products as these will cause one of these blood sugar spikes. Instead balance your snacks with protein and complex carbohydrates and fibre. If you're meeting a friend for coffee and you fancy a slice of cake, share a slice and balance it with some protein such as a small handful of almonds or a few Brazil nuts as this will slow down the release of sugars into your bloodstream.  

Plan around busy times or barriers
Whether it's a family gathering that'll leave you faced with an array of potentially unhealthy foods or large portions, or a long, busy day at work, consider any barriers you may face during the week and try to plan around them. You have the power to dictate your own portion sizes so if you're presented with a large plate of food, eat slowly and mindfully and listen to your body telling you you're full. If you know you're going to be out of the house for long periods of time, make sure you take plenty of healthy snacks and a packed lunch so that you don't need to pick up convenience foods. Also make sure you have a couple of healthy homemade meals in the freezer that you've cooked in advance so you can pop one in the oven or microwave and not have to worry about cooking a nutritious meal from scratch at the end of a long day. If you're going away for a weekend or will be on holiday for the week, it can be hard to know what food will be available but as long as your mindful of carrying healthy nibbles with you when and where you can, and you watch your portion sizes, a few treats and meals out won't cause any harm.

Sometimes we face events that we cannot plan for, and in these times it is ok to 'slip up' and eat what's available to keep your energy up. Just try to base your meals and snacks around a healthy balance of protein, complex carbohydrates and fibre and add as much fresh produce as possible.

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

Recipe: Moroccan Quorn, Chickpea or Chicken One-pot

This dish makes a great weeknight dinner for the family and is easily adapted to suit vegans, vegetarians or meat eaters. It takes less than an hour to cook and can be left to simmer without requiring too much prep or attention.

Moroccan Quorn, Chickpea or Chicken One-pot

Serves 6                 

Image: BBC Good Food

Ingredients       
             

·         Vegetarian: 1 pack Quorn chicken-style pieces or 6 Quorn fillets

·         Vegan: 3 tins chickpeas, drained

·         Meat option: 4 boneless, skinless chicken breasts

·         3tbsp rapeseed oil

·         2 onions, roughly chopped

·         1 tin chopped tomatoes

·         Thumb-sized piece fresh ginger, chopped, or 2tsp ground ginger

·         3 garlic cloves

·         1tsp turmeric

·         1tbsp each ground cumin, coriander & cinnamon

·         1 large butternut squash, peeled & deseeded, cut into large chunks

·         600ml/1pt veg stock

·         2tbsp red wine vinegar

·         100g dried cranberries or apricots

To Serve

·         100g Feta, crumbled, or vegan cheese, or crumbled tofu

·         Handful mint leaves

·         Quinoa

·         Natural yoghurt or unsweetened soy yoghurt 
·         Zest of 1 lemon

1.      If you are using chicken, seal the chicken breasts by frying them in 2tbsp of the oil in a large stockpot-style pan, if you are using Quorn instead, skip to step 2

2.      Crush the garlic and ginger into a paste and, in a large stockpot-style pan (the same pan as the chicken if you're using chicken), fry in the (remaining) oil with the onions and spices until the onions are soft

3.      Add the tomatoes for a further 1 minute

4.      Add the Quorn or chickpeas, if you're using these instead of chicken, along with the squash, stock and vinegar and simmer  for 30 minutes

5.      Add the dried fruit and simmer for a little longer while the sauce thickens

6.      Mix the lemon zest, mint and feta and scatter over the dish then serve with quinoa and natural yoghurt

Nutritional Benefits

ü  Quorn (and chicken), feta and quinoa are packed with protein

ü  Butternut squash provides beta carotene (an antioxidant), vitamin C (essential for the immune system and healthy skin), B vitamins and iron  (both essential for energy and the immune system)

ü  Omega-3 fatty acids (vital for heart health and brain function) are contained in the rapeseed oil and squash – sprinkle some seeds onto the dish or the quinoa for even more Omega-3s

ü  Cooked tomatoes contain much more lycopene than raw – lycopene is a cancer-fighting anti-oxidant which removes toxins from the body and helps to prevent wrinkles, sun damage and inflammation

ü  Fresh mint is a natural soother of the digestive system, it contains enzymes which helps to digest food and ease discomfort such as cramps and bloating

ü  The spices in this dish are all very powerful anti-inflammatory and anti-fungal agents and help maintain the health of your respiratory, circulatory and immune systems

ü  For extra energy-boosting iron and protein, add a tin of chickpeas to the vegetarian and meat versions 

Dopamine and Serotonin: The Happy Hormones

You may have heard of serotonin, it's a neurotransmitter that each and every one of us makes in our brains (sometimes it's referred to as 5-HT). It is responsible for keeping us calm, relaxed and happy and when we don't produce enough of it we can feel depressed, angry, tearful and hungry. It is also responsible for the movements within our gastrointestinal tract, with around 90% of our serotonin being stored in our gut, meaning it also helps to regulate appetite.Women actually produce less serotonin than men, and even less in the week leading up to menstruation. This is because serotonin and oestrogen go hand-in-hand; when oestrogen levels drop (i.e. in the lead-up to menstruation), serotonin levels follow suit. And as serotonin also reduces pain perception, having high levels of it around the time of your period could help to reduce or even prevent cramps.

So what can you do to encourage the production of this important 'happy hormone'? Let's look at tryptophan, a building block of protein - or, an amino acid - that is not necessarily present in every protein-based food (I'll tell you where you can find great sources of tryptophan in just a minute). Serotonin is derived from tryptophan so if your diet is lacking in this amino acid, you won't be producing adequate levels of serotonin. Now I wouldn't normally advocate consciously adding sugar to your diet, but in the case of tryptophan it is important that some sugar is consumed at the same time that, or soon after, you consume the protein. This is because tryptophan does not easily enter the brain (where serotonin is made), but the presence of insulin, which is released when sugar enters our body, allows tryptophan to be utilised in the production of serotonin. I'm not suggesting you eat a bar of chocolate or a big slice of cake after your lunch; a piece of fruit or some natural yoghurt sweetened with honey, maple syrup or dried fruit will do the trick.

Top Tryptophan Sources

• Avocados
• Bananas
• Chicken (especially thighs)
• Turkey
• Beans (kidney, adzuki, cannellini etc)
• Eggs
• Beef
• Fish

In order to increase the production of serotonin it is also important to eat plenty of complex carbohydrates which will not only balance blood-sugar levels and help to curb cravings, but will also boost tryptophan intake. Despite tryptophan being a building block of protein, it is also present in some carbohydrate-based
foods such as:

• Potatoes
• Whole wheat bread and pasta
• Brown rice

Other foods that boost the production of serotonin are those rich in B vitamins. B vitamins help to obtain other nutrients and energy from food and transport them to the relevant cells in the body. In particular, vitamin B6 (known as folate) helps to elevate serotonin levels.Cooking destroys this nutrient so try to eat folate-rich foods raw, such as in a salad, a homemade dip or as a snack.If you do want to cook them, try steaming for a couple of minutes.

Top B6 Vitamin Sources

• Kale
• Spinach
• Broccoli
• Spring greens
• Chickpeas
• Butter beans
• Kidney beans
• Black beans

Other great sources of B vitamins, which may - and
should - be cooked are:

• Salmon
• Tuna (fresh rather than tinned if possible)
• Herring
• Mackerel

Omega-3 fatty acids are essential not only for heart health and brain function, but they also combat depression, food cravings and irritability by triggering the production of serotonin. The best sources of omega-3 fatty acids are:

• Oily fish such as salmon, fresh tuna and mackerel
• Walnuts
• Flaxseeds (also known as linseeds)
• Pumpkin seeds
• Flaxseed oil
• Eggs
• Rapeseed oil

Dopamine is another important neurotransmitter that we all produce and which has similar properties to serotonin. It is responsible for regulating mood, sleep and appetite. Low dopamine levels can result in depression, insomnia, low sex drive, cravings and addictions and an inability to concentrate. Where serotonin has tryptophan, dopamine has tyrosine. Tyrosine is another amino acid - or building block of protein - which stimulates the production and release of dopamine. High levels of dietary tyrosine increase levels of dopamine resulting in you become more alert, motivated and positive (dopamine is responsible for the motivation and reward system in our brains).


Top Tyrosine Sources

• Dairy products (milk, cheese, cottage cheese and yoghurt)
• Chicken 
• Turkey
• Tofu
• Peanuts (unsalted)
• Almonds
• Avocados
• Pumpkin seeds
• Sesame seeds 

Selenium, a micro-nutrient, has also been linked to improving depression and the unpleasant symptoms and feelings often associated with depression such as poor sleep quality and low motivation. The best sources of selenium are:

• Brazil nuts (just 2 per day meets your RDA of selenium, but eating more is absolutely fine, even recommended)
• Mushrooms
• Onions
• Tomatoes
• Broccoli
• Wholegrain cereals
• Wholegrain bread
• Fish
• Eggs
• Full-fat butter (in moderation - spread on 2 slices of toast, for example) 

Do I Need More Serotonin and Dopamine?

Often when blood-sugar levels are haywire and hormones are imbalanced you may experience a whole array of unpleasant symptoms and feelings. It is these symptoms and feelings that are the tell-tail signs that you need more serotonin and dopamine. Answer the following questions on a scale of 1-5 (1 = strongly disagree and 5 = strongly agree). If you score 30+ you may find it easier to lose weight, sleep better at night and reduce hormone-related symptoms if you balance your serotonin and dopamine levels.

• I sometimes feel depressed
• I crave refined carbohydrates such as bread, pasta, cake, biscuits or wine, especially at night
• I don't sleep well
• After a hard day I 'treat' myself with food
• I am an emotional or comfort eater
• I really struggle on high-protein diets
• I'm rarely hungry at breakfast time
• In the week before my period I crave chocolate
• I tend to put on a 'spare tyre' during the Winter

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).