Apple Spiced Porridge

Porridge is such a comforting breakfast. So is apple pie. This recipe combines both of these. It’s got a hefty dose of antioxidant-rich spices (gram-for-gram, clove is one of the most potent sources of antioxidants!). There’s lots of soluble fibre from the apple, oats and flaxseeds. The flaxseeds also provide omega-3 fat. It’s perfect for a cold winter morning!

image2 (5)

Continue reading

Is Soy Healthy?

soy beans milk copy.jpg

Whether or not soy is healthy or even safe to consume has been a source of continual controversy over the past few decades. In fact, it’s one of the most researched foods in the world. In the centre of this controversy are it’s effects on hormones and nutrient absorption – and all of the voices for and against it. Mixed messages make for confused consumers, and in such situations it might seem best to avoid soy to be on the safe side. Using research is always important when looking at the nutritional qualities of a food, so I’ve trawled through the latest evidence to come up with the current facts about soy.

Continue reading

Kidney Bean Curry

This curry is bursting with flavour. It’s a powerful immune system strengthener with garlic, ginger, turmeric and vitamin C from capsicum and tomatoes. If you have the time and prefer fresh-cooked food, you can cook up your own kidney beans and use extra fresh tomatoes in place of canned. I top mine with lots and lots of coriander for maximum flavour!

image2 (4) Continue reading

Minestrone Soup

This is one of my favourite, classic meals to make in winter: An easy, one-pot dish that is delicious, warming and full of goodness. It’s pretty much a nutrition all-rounder, containing veggies, grains and legumes, as well as some very nourishing herbs and spices. It’s full of antioxidants, fibre, iron and calcium. I make a big batch of it and save the leftovers for lunches and dinners on work nights. If you’re extra organised when it comes to meal prep, you could even freeze batches (if you remember to use them later on, that is – usually I don’t!). Make it the day before to let the flavours meld and develop further – it tastes even better.

image1 (7)

Continue reading

5 Nutritious Ingredients to Sprinkle Over Your Food

42136282_199efafe60_o (1)

Health food shops sell an array of mysterious extracts and food products with simple labels that can leave us unsure about what the product is, what it tastes like and what it’s used for. Some of these products have amazing health benefits, while others don’t have the science to show that they’re worth including in our diet.

Here are 5 food products that are definitely worth your while in terms of their nutritional profile, and exactly how to use them. Continue reading

Why You Should Be Eating Beans!

Beans, peas and lentils (known collectively as ‘legumes’) are a forgotten nutrition champion, having been condemned for their gassy properties and image as a bland vegetarian food for hippies. I often bring up beans with my patients, not only because most people don’t eat them at all, but also because they are such a universally beneficial food, shown to have benefits for many common chronic health conditions.

Broad-beans-after-cooking

Continue reading