healthyeating

  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. Spinach - top 3 benefits

    When you think of healthiest vegetables…spinach definitely always comes to mind. And for good reason too! One of the most nutrient dense foods around, packed with antioxidants, vitamins and minerals. 

    Including spinach in your diet regularly has many health benefits and as it’s not the most strongly flavoured vegetable it can easily be added to many dishes (even raw in smoothies) with out altering the flavour!

    Top 3 health benefits of spinach 

    1. Eye health - Spinach is packed with a healthy dose of vitamin A in the form of carotenoids. Studies have shown vitamin A to help keep our eyes healthy and slow down macular degeneration. 
    2. Help protect against cancer - Studies have shown that spinach (along with other green leafy vegetables) can help protect us from different types of cancer. Spinach antioxidant properties reduce the levels of oxidative stress and inflammation in our body. Spinach also contains chlorophyll whi
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  7. Spinach, goats cheese and caramelized onion tart

    A delicious meal to be served with a leafy salad, or cut into small squares as a popular appetiser.

    Once all the ingredients are prepared its really quick to put together and only needs 20minutes in the over.

     

    Ingredients

    Caramelized onions (see below for ingredients)

    4 handfuls of spinach

    1 tablespoon olive oil

    1 garlic clove mashed

    1 tub of soft goats cheese

    1 roll of ready rolled puff pastry.

     

    Caramelized onion ingredients

    2 onions sliced

    1 tablespoon butter

    1/2 tablespoon sugar

    500ml water

     

    Method

    1. Add the sliced onions to a saucepan along with the butter, stir until butter is melted and coating the onions.
    2. Add the water and sugar and bring to a simmer.
    3. Leave to simmer for around 40minutes.
    4. Once all the water has boiled down stir the
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  8. Weekly Tip - Ginger lime and coconut drizzle loaf.

    Following on from my last post I thought I would share this delicious way of adding ginger to your diet.

    Ginger contains a wide range of important vitamins and minerals. It also contains gingerol an active chemical component that is related to capsaicin and pipeline, and it’s what gives chilli peppers and black pepper their spiciness. Gingerol is a potent antioxidant with anti inflammatory benefits.

    Ingredients 

    • 180g softened butter
    • 150g caster sugar 
    • 6 limes
    • 3 eggs beaten 
    • 125g plain flour 
    • 100g desiccated coconut 
    • 1 tsp baking powder 
    • 3 thumbs ginger grated
    • 100g icing sugar 
    • 50g candied ginger
    • 50g coconut chips

     

    Method

    1. Preheat the oven to 180˚C.
    2. Prepare a loaf tin by lining with baking paper.
    3. Using a food processor be
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  9. Cranberry and Orange muffins

    Following on from my last weekly tip ‘the health benefits of cranberries.’ I thought I would share this delicious recipe as another way to get this super nutritious fruit into your diet.

    Ingredients

    • 1/2 cup butter (at room temperature)
    • 1/2 cup castor sugar
    • 1/4 cup dark brown sugar
    • 2 eggs
    • 1/2 cup plain yoghurt
    • 1/2 teaspoon vanilla bean paste
    • 3 tablespoons on orange zest
    • 1 and 3/4 cups plain flour
    • 1 teaspoon baking soda
    • 1 teaspoon baking powder
    • 1 tablespoon cinnamon
    • 1/2 teaspoon salt
    • 3 Tablespoons freshly squeezed orange juice
    • 1 Tablespoon milk
    • 1 and 1/2 cups frozen cranberries
    • 1/2 cup pumpkin seeds

    Method

    • Preheat the oven to 180degrees
    • Prepare muffin tray by either spraying or adding muffin cases
    • Add butter and sugars to
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  10. Weekly Tip - Roasted sweet potato Thai Green Curry

     Delicious a filling vegan Thai curry recipe. Roasting the sweet potatoes before adding them them gives the curry added texture.

     Ingredients

    • 2 large orange sweet potatoes
    • olive oil
    • 1 sachet Thai green curry paste
    • 1 onion
    • 2 tins coconut milk
    • 2 handfuld of mange tout
    • 4 courgettes
    • 1 tin chickpeas

     

    Method  

    1. Preheat your oven to 180 degrees
    2. Cut the sweet potato up into medium sized cubes. Drizzle with olive oil, place them in a baking tray and put into the over for 30-40minutes.
    3. while the sweet potato is cooking dice the onion finely. Add to a sauce pan on low heat with a drizzle of olive and cook for a few minutes.
    4. Stir the Thai green curry paste in with onions and cook for another minute
    5. Add the 2 tins of coconut milk and stir until well mixed. Leave to simmer for around 15minutes.
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