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healthyeating

22 Feb

Weekly Tip - Avocados

Avocados are known by most to be really healthy - but do you know why? Have a read below to learn why you should be adding this fruit to your diet!

Avocados can reduce your risk of metabolic syndrome, which is the name given a group of conditions that increase your risk of developing heart disease.

Avocados are rich in fat soluble vitamins and contain lutein which is a carotenoid that protects eye, skin and hair health. Avocados can even be used topically as face or hair masks!

Studies have shown avocados to have the ability to help fight off certain cancers thanks to the powerful phytochemicals they contain.

Excellent for digestive health - avocados can contain anywhere between 10-17g of fibre per a fruit! Fibre is important for our gut health as it helps increase the good bacteria and keep

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February 22, 2023

Nutrition , Krystina Claire
9 Feb

Weekly Tip - Healthy Pancakes
Pancakes don’t just need to be saved for a weekend treat - these can be eaten daily. Batch cook them and keep a stash in the freezer. Just pop in the toaster for a quick nutritious breakfast!

Ingredients
- 1 egg
- 1/2 cup chickpea flour
- 1 cup plain flour
- 1 banana
- 1 tablespoon hemp hearts
- 1 teaspoon baking powder
- 250ml milk
- Butter or coconut oil to grease the pan
Method
- Add all the ingredients to a blender and blend until well mixed.
- If the mixture is looking too thick add a bit more milk until you get the desired consistency.
- Heat a pan and add a 1/2 teaspoon of butter or coconut oil
- Once the pan has had time to heat u
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February 09, 2023

Nutrition , Krystina Claire
23 Jan

Week Tip - Home made tomato soup

Home made tomato soup may not be as easy as opening a can of soup, but its much more tastier and no hidden additives! Double up the mixture and you can freeze extra portions for a quick soup the next time round.

800g tomatoes cut into quarters

4 tablespoons olive oil

2 cloves of garlic

1/2 teaspoon oregano

500ml vegetable stock

Sprinkle of salt and pepper

Preheat the oven to 180degrees.

Place the tomatoes and garlic in an over proof dish and drizzle with olive oil followed by the oregano, salt and pepper.

Place in the oven.

After about 15minutes give the tomatoes a stir to make sure they are roasting evenly.

Cook for another 15-20minutes or until tomatoes are starting to darken.

Remove

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January 23, 2023

Nutrition , Krystina Claire
3 Jan

Hearty Beef Stew
This delicious meal will warm you up from the inside out! It’s an excellent way to add lots of tasty nutrients to your diet.

Ingredients

2kgs stewing beef

2 brown onions diced

2 cloves of garlic minced

2 tablespoons olive oil

3 carrots cut into coins

2 sweet potatoes chopped into 50p coin size

2 sticks of celery diced

500ml beef bone broth

1 tin of chopped tomato

1 tablespoon of marmalade

Method

If you have a slow cooker turn on to the sauté setting, if not you can use a stock pot. Add the olive oil and diced onion and cook for about 3-5minutes until the onion has softened.
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January 03, 2023

Nutrition , Krystina Claire
23 Dec

Weekly Tip - Healthy Christmas Cookies
If you are looking for a healthy alternative to your usual sugar cookie or ginger bread man recipe give this one a go! Tasty with no refined sugar!

Ingredients

250g almonds

1/2 cup cake flour

1 egg

1 teaspoon bicarb

1 teaspoon cinnamon

1/4 teaspoon ginger (optional)

1/4 cup maple syrup

2 tablespoons coconut oil

Method
- Pre heat over to 180degrees
- Add the almonds and blend until they are a fine crumb, then add all the other ingredients to a blender and blend until at a smooth consistency. The dough should come together.
- Place the dough in-between two sheets of baking paper, using a roller - roll
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December 23, 2022

Nutrition , Krystina Claire
21 Sep

Weekly Tip - Home made pesto
I try include raw garlic in my diet as much as possible to get the most health benefits. One of the main compounds found in garlic is allicin. Allicin is produced when the garlic clove is chopped or crushed - it also gives garlic its strong smell. Allicin has been found to reduce inflammation and has antimicrobial properties. Unfortunately its destroyed when heated - so to get the full benefits from garlic we need to eat it raw and ideally leave it to rest for 10-15minutes or so after chopping/crushing.

Try my home made pesto recipe - a delicious way to include raw garlic in your diet!

Home made Pesto

Ingredients
- 1 handful fresh basil
- 1 handful fresh baby spinach
- 2 tablespoons parmesan
- 2 cloves garlic
- 1/2 cup pumpkin seeds
- Big drizzle of avocado oil (think
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September 21, 2022

Nutrition , Krystina Claire
11 Aug

Weekly Tip - Bone broth

Bone broth is a stock made by simmering beef, chicken, fish or lamb bones with vegetables and herbs over a period of time (ideally over 24hours) Its not expensive to make (you can use the scraps of bones from your next Sunday roast) If you don't have time or desire to make your own bone broth you can buy it online and have it delivered to your door. Just make sure its organic and grass fed. Bone broth may seem like an old fashioned remedy for helping fight illnesses, but it works! Its soothing, easy to digest and packed fill of nutrients - just what the Doctor ordered.

It is in my opinion the healthiest homemade “supplement” that you can add to your diet and we would all benefit greatly from including it in our day to day life. It can be heated up and as enjoyed as a hot drink, added to soups, gravies, rice, couscous or pasta while they cook. The gut health benefits from bone broth alone should be enough of a reason for everyone to include it

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August 11, 2022

Nutrition , Krystina Claire
26 Jul

Weekly Tip - Chocolate protein balls
A perfect snack to have on the go or when you get that chocolate craving. Packed full of protein, fibre and other healthy nutrients. They can be enjoyed by the whole family.

Ingredients

• 3 tablespoons organic coconut oil

• 10 dates (soaked in boiling water for 15minutes)

• 2 tablespoons nut butter ( I used almond butter)
- 1 can of organic cannellini beans drained and rinsed
- 1 scoop of pure whey protein powder (pea protein if you want to keep it vegan)
• 50g raw cacao powder

• 2tsp of milk (I used koko coconut milk)

• Desiccated coconut to roll the balls in.

Method

1. Soak the dates for 15minutes in boiling water to so
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July 26, 2022

Nutrition , Krystina Claire
17 Nov

Weekly tip - Blueberries

Blueberries are one of my favourite fruits and I’m lucky to be able to include them in my diet daily. Have a read below of why you should try adding to them to your diet as often as possible.

Blueberries contain calcium, iron, magnesium, phosphorous, manganese, zinc and vitamin K - which are all excellent nutrients for strengthening and increasing bone density.

Blueberries are good for heart health - studies have shown that when eating blueberries (ideally daily) blood pressure can be lowered.

The high fibre and antioxidants found in blueberries can help lower bad cholesterol. They also contain calcium, potassium and magnesium which can help in reducing blood pressure and can regulate the working of the heart muscle.

Studies have shown blueberries to help fight and protect certain cancers.

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November 17, 2021

Nutrition , Krystina Claire
1 Oct

Smashed avo on toast

A quick, easy nutritious breakfast that can be spiced up anyway you like.

Avocados are and excellent source of potassium. Studies have shown that food rich in potassium can lower blood pressure. They are loaded with monounsaturated fats which can help decrease inflammation and lower your risk of heart disease. Another bonus is they are completely cholesterol free! Spread them on your toast instead of butter!

Ingredients

-1 avocado

-2 slices of your favourite toast

-1 lime

-Salt and pepper to season

Method

While your toast is cooking, cut the avocado in half and remove from the skin. Add half to each slice of toast and mash it up. Squeeze a drizzle of lime juice on top and season with salt and pepper.

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October 01, 2021

Nutrition , Krystina Claire