Here’s a lovely, warming soup you can quickly rustle up for lunch. Packed with flavour, there are onions, tomatoes, red peppers and garlic, plus protein loaded cannelloni beans to leave you feeling full up.
With food prices rising and wages falling, this is an incredibly cheap and nutritious meal and it's always good to have some nutritious, budget friendly recipes to hand. Here's the recipe for you to enjoy and some nutrition focused budgeting tips to help your money go fu
Are you looking to learn more about nutrition and how it can help you feel at your best every day?
From this month, I’ll be offering the following services:
General Nutrition Information Service
️Half an hour to talk in person about food and nutrition with a qualified nutritional therapist.
️Learn about health promoting foods, eating patterns to improve energy and digestion, food preparation tips and how good nutrition can improve your health.
️Walk away inspired wit
I’m thrilled to let you know that I’m soon to start working with the amazing team at Colchester’s Mersea Road Clinic. I’ll be available at their Mersea Road site (there’s a Highwoods service too) on Saturdays, from 3 September for nutritional therapy consultations. I’ll also be continuing with my virtual clinic. If you’d like to make an appointment with me @mersearoadclinic or online do let me know. #colchesternutritionist #essexnutrionist #colchesternutrition #essexnutrition
It’s so good to see the sun out ☀️☀️☀️, but for many people spring comes hand in hand with hayfever. Are you or your children struggling with sneezing, runny noses and itchy eyes or lesser known symptoms such as a sore throat? To help reduce symptoms of this immune reaction, which is also known as allergic rhinitis, here are some helpful tips: ☀️Vitamin C helps to regulate histamine in the body. Eat a regular supply of vitamin C rich foods such as kiwi, peppers, broccoli and
I make a salad like this at least once a week to pad out meals and fill up lunchboxes. It’s handy to have a satisfying and tasty protein containing salad like this, for days when you are time short. It’ll help you to avoid reaching for less healthy options 🙂 This recipe will keep fresh for around three days in the fridge and you can swap the ingredients around, I simply used what was in our vegetable box. There are 10 plant foods in this dish making it a fabulous recipe fo
Unless you are prediabetic or have a diagnosis of diabetes, you might not have given your blood sugar levels much thought before… ️Should you care about your blood glucose? Ideally your blood sugars should be balanced without massive spikes and troughs & there are plenty of very good reasons to strive for stability: Weight - is easier to manage Food cravings - are less likely to occur Skin - is clearer & ageing reduced Energy levels - are higher Mood - less likely to fluctu
Here’s a smoothie bowl that doubles up as a female hormone balancing aid Stress causes havoc with female hormones and right now there’s more than enough of it going around.
You can help your body adapt to new challenges by optimising the key nutrients that support hormone balance and smoothies are an incredibly easy way of achieving this in one easy hit. In this smoothie bowl, I’ve included: Flax seeds containing phytoestrogens to support oestrogen production to balance the
This bright green nettle tea is a natural remedy you may like to try for the relief of hay fever symptoms. I add camomile @teapigs renowned for its soothing and calming qualities and a squeezed lemon to the infusion too. The lemon provides extra vitamin C to help lower histamine levels in the body and dramatically enhances the taste. In fact, nettle and lemon team up surprisingly well as a flavour combination. Ingredients
5 big handfuls of nettles (hard to measure when they s
This colourful salad makes use of quinoa, one of my top store cupboard ingredients. Quinoa is a pseudo grain which means it’s actually a seed. If your children like cous cous like mine do, then they’ll probably love quinoa. On its own it has a bland slightly nutty taste, but you can easily pimp it up with some colourful additions. Quinoa is a good source of protein containing twice the amount rice does, which means it will keep you fuller for longer and help with blood sugar
A sunshine inspired simple lunch today of home made hummus, pitta bread and the last of the olives. Humus is a great source of protein, calcium, magnesium, fibre and vitamin C. It’s really quick to make, there’s no cooking involved and it tastes really good - a great lunchtime choice. Recipe
380g tinned chickpeas
1 large clove garlic
1 lemon squeezed
3 tbsp tahini
3 tbsp virgin olive oil
1 tbsp water
1 tsp honey
Salt and pepper to taste Method
Blend all ingredients together a
I’m not going to fib, these oaty bars don’t give you the same sugary hit as a standard flapjack, but they are great for filling you up, packing in a load of fibre, B vitamins and protein. If you run out of cereal you could even start your day with a couple of these and some fruit or have them as a snack mid afternoon to boost your energy levels. This is an easy recipe for the children to follow too. Recipe Ingredients
2 mashed bananas
15 dates stoned and chopped
2 dessert spo
Wondering what’s in the carafe?…well it’s not Diet Coke😉. I prepared water kefir, an amazing probiotic drink, a couple of days ago and left it to ferment until this afternoon when I finally got to taste it and I wasn’t disappointed. 🙌
As well as being filled to the brim with beneficial bacteria (more than 30 strains) it’s also deliciously delicate, fizzy and very cheap to make and will save you spending money on buying supermarket kefir or probiotics.
It tastes similar to
Those of you living in Colchester can look our for my monthly article in the Elite Magazine. This time I'm writing about the benefits of fruit and vegetables. Here it is: Why should you eat more fruit and vegetables? The NHS advise we eat 5 portions of fruit and vegetables a day, but did you know this number was chosen on the basis that it would be achievable for most of us? The British Association for Nutrition and Lifestyle Medicine (BANT) actually recommend we work towar
Graduation Day Yesterday with my CNM friends. A proud day for all of us after three years of clinics, exams and all the rest..... Balanced you nutrition has been up and running since the autumn and it’s been a great experience . I love my role and all it involves from listening and getting to know my clients, the detective work and research that follows, to the sharing of knowledge to help and empower my lovely clients to feel better and achieve their goals. #nutritionalthera
I'm excited about appearing in my local paper the Colchester Gazette yesterday. In the article, I talk about the need to take a balanced approach to health eating and dieting.... Take a look. #nutrition #colchester #eatwholefoods #intuitiveeating #dieting #nutritionaltherapy #eatrealfood
Look out for my article on gut health in Colchester's Elite magazine. I write a monthly column on nutrition for Elite - what should I write about next time? Any suggestions as to what you might find helpful? Look after your gut Microbes which include bacteria are usually considered to be a source of disease, but the trillions of microbes contained in your body are critical for keeping you healthy and our gut bacteria have a particularly important role to play. Increasing ev
Be kind to yourself and don’t set yourself up to fail in 2020 by embarking on a diet. Aim for health this year not weight loss and start the new year with achievable goals. Start by adding some of the good foods in, its’s really simple to do. Here are my 5 top tips to choose from: 1 Eat one extra vegetable a day - try and choose a different colour each time
2 Drink water with a squeeze of lemon at breakfast
3 Cook with virgin olive oil
4 Eat a whole grain food once a day
https://www.theguardian.com/society/2019/dec/23/number-of-older-people-diagnosed-with-malnutrition-trebles-in-a-decade It’s so sad, but also frustrating to read about the massive problem of malnutrition amongst the elderly. It’s great news that there are programmes starting up to tackle the problem, but these are only operating in selected regions at the present time. As we grow and move into different life stages the balance of nutrients we require in order to thrive changes