Chia seeds contain about 10grams of fibre per 2 tablespoons which is nearly half your daily requirement of fibre! Because of the rich fibre content chia seeds do wonders for our digestive health. The fibre not only acts as a prebiotic feeding the good bacteria in our gut, but also helps promote
Chia seeds are rich in antioxidants
Chia seeds are a great way to get more antioxidants into your diet. Antioxidants are important in protecting our cells from free radical damage and inflammation which can lead a whole range of different illnesses and premature ageing!
Chia seeds help improve heart health
Chia seeds contain more omega-3’s than salmon gram for gram! Although it’s important to
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!
-2 slices of your favourite toast
-Salt and pepper to season
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.
here is something soothing about a hot bowl of bone broth on a cold rainy day. It’s easy to digest and delivers a whole load of nutrients to our gut (which makes up most of our immune system).
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.
There are many ways you can add it to your diet, you can cook your rice or pasta in it, add to soups or gravies or enjoy it in its most simplest form.
Give my chicken bone broth recipe a try. You can freeze it in ice trays so you always have a nutrient booster t
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.
A perfect snack to have when you get that chocolate craving. Packed full of protein, fibre and other healthy nutrients, they won't last long!
3 tablespoons organic coconut oil 10 dates (soaked in boiling water for 15minutes) 2 tablespoons nut butter 1 can of cannellini beans drained and rinsed 50g raw cacao powder 1tsp of milk Desiccated coconut, raw cacao and hemp hearts to roll the truffles in.
Soak the dates for 15minutes in boiling water to soften them. Melt the coconut oil in a microwave proof bowl. Drain the dates and add all the ingredients to a food processor and blend until it becomes a smooth paste. Have a taste to check if its sweet enough - if not add a little squeeze of agave syrup. Scrap mixture our into a bowl, cover with clingfilm and leave to set in the fridge for 1hr. Once set, use a teaspoon to scoop out and roll into balls. Add the desiccated coconut, raw cacao powder and hemp hearts
Cranberries are related to blueberries and bilberries. And like these two berries they contain really high levels of antioxidants, phytonutrients, vitamins and minerals.
They can be added to our diet in many ways, from drinking their juice, baking, making homemade jam or jellies, adding them to smoothies, or snacking on them dried or raw. It’s important to remember that if you want to get the most from them - raw is best! I’ve listed below the benefits of including them in our diet.
Cranberry fruit contains a specific phytonutrient that can prevent E. coli bacteria attaching to the inner surface lining of the bladder and urinary tract. Drinking pure cranberry juice or taking a cranberry supplement can reduce the risk of UTI’s (urinary tract infections).
The phytonutrients in cranberries have also been shown to help prevent tooth decay and gum disease by preventing the bacteria that causes it from binding to the teeth.
Following on from my last post on peppermint, I thought I would share a tasty chocolate treat
Containing organic coconut oil which is packed with lauric acid to fight off bacteria and viruses, raw organic cacao which is high in antioxidants, iron, calcium and magnesium and peppermint oil which has been shown to help relax muscle spasms in the colon and stop bloating. These raw chocolate aren't just a tasty treat - but an excellent way to increase your intake of vitamins and minerals.
1/2 cup coconut oil
1/2 cup raw cacao powder
1 drop of peppermint essential oil (make sure it’s food grade)
3 tablespoons organic maple syrup
Optional - add some chopped up nuts and dried fruit
Warm coconut oil until melted and then add the raw cacao in.
Following on from my bone broth and vegetable soup recipe. I would like to go a little deeper into the benefits of this tasty liquid gold.
Chicken bone broth has been an old fashioned go to remedy for helping fight illnesses for many years. Its a soothing, easy to digest and delivers a heap of nutrients - exactly what we need when we are unwell. Chicken bone broth contains and amino acid called cysteine which helps thin mucus in the lungs.
Bone broth has gained a lot of popularity over the years, and you can find it for sale in many health food shops (liquid or powder form). You caneven get it as a takeaway from Pret!! The best bone broth though is the one you make at home yourself - that way you know exactly what is in and flavour it to your liking. See my bone broth recipe at the end of this blog.
I’ve mentioned in past posts about how important it is to keep our gut healthy - it makes up around 80% of our i