Month: December 2016

Don’t detox, just eat better.

At this time of the year, newspapers and magazines are filled with weight loss, fitness and detox stories. And I’ll admit, I do enjoy reading them and seeing what nutrition & exercise (mis)information is being passed around. One of my biggest gripes is seeing articles […]

Stories I loved this week.

It’s Christmas Day! Today feels like the culmination of a lot of happy planning and it’s been great to see the day unfold, with a very happy three year old running around. We had a very slow morning of presents, coffee and scrambled eggs with […]

Easy Potato Latkes

This is an easy recipe for those mornings when you want something substantial and savoury, but aren’t in the mood for something with eggs or bread.

Latkes are so underrated. They should be on more menus because you can cram so much goodness into them and no one’s the wiser, especially my little three year old!

My version has a bit of apple, garlic and onion in it and you could even make it with grated sweet potato or squash too. The main component just needs to be a starchy vegetable, especially if you’re not using flour as a binding agent.

If you want to save time in the morning, you can make up the raw mixture the night before, put it into the fridge and pull it out 10 minutes before you need to start cooking to bring it to room temperature.easy-potato-latkes-with-greek-yoghurt-and-pulled-porkMakes 10

What you need: 

3 large white potatoes

1/4 onion

1/4 apple

2 cloves garlic, peeled

2 tsp salt

a sprig of fresh thyme

1 large egg

2 tbsp olive oil or duck fat

a non-stick pan

Greek yoghurt

How to make it:

Grate the potatoes, onion, apple and garlic into a bowl. I don’t bother peeling the potatoes or apple beforehand, as there’s a lot of nutrients in the skin.

Put the grated ingredients into a kitchen towel or muslin.grated-latke-mixture-ready-to-squeeze-outSqueeze out as much moisture as you can. The drier the mixture is, the better it will bind together when it cooks.squeezing-out-the-moisture-from-the-latke-mixturesqueezing-out-the-moisture-from-the-latke-mixture1latke-mixture-all-squeezed-out-with-no-moistureCrack an egg into a bowl and beat until the egg yolk and white are combined.adding-the-egg-to-the-latke-mixturePut the mixture back into the bowl with the beaten egg and add the salt and thyme leaves. Then combine until the egg mixture has covered all of the grated ingredients.latke-mixture-ready-to-fry-upPut your chosen fat into the pan and turn the stove onto medium heat. If the heat is too high, the outside will cook too quickly.

In the meantime, turn your oven on to 50-70C.

Working in batches of 3 latkes, spoon 1 heaping tablespoon of the mixture per latke into the pan and then flatten then out with the back of the spoon so that each latke is even. Cook for 3 minutes per side.latke-mixture-pressed-into-the-panpotato-latkes-frying-in-the-panWhen each batch of latkes is cooked, transfer to a plate in the oven so they stay warm while you cook the others.easy-potato-latkesServe with a dollop of Greek yoghurt. I also like to eat my latkes with shredded pork or chicken, to make them even more filling. Enjoy!

Stories I loved this week.

I’m so excited about Christmas. Are you? It feels particularly poignant this year, as J is getting older and better understands the meanings and traditions around this very special holiday. We’ve planned loads of Christmassy things, like trips to a pantomine and to the Winter […]

What are adaptogens?

Have you heard of adaptogens? If you haven’t yet, you will soon. In fact, there are a few you probably already know, but didn’t realise they were called adaptogens – do you recognise maca, ginseng and licorice? Why do we care so much about adaptogens? In […]

Just eat more vegetables.

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People like shortcuts. Maybe it’s a symptom of our modern world, where we can get pretty much anything we want at the touch of a button.

Speaking of shortcuts, I’m often asked by friends, family and colleagues about the fastest ways to get healthy / fit / more energy (delete as appropriate).

There are two answers I always give, no matter what their underlying symptoms. Then I ask more questions and give a more detailed, tailored response.

The first answer is always – get more sleep or go to bed earlier.

I’ve talked about the benefits of sleep before – it regulates your metabolism, allows your various organs to repair and heal and allows your brain to process the events of the day. Don’t give into the current masochism around sleep – most people really need at least 7-8 hours of uninterrupted sleep at night to be fully functional.

And then my second answer is always – eat more fresh vegetables, especially green leafy ones.

I cannot overstate that vegetables are little nutrition powerhouses! Each vegetable has many individual benefits, with its own mix of macronutrients (protein, good fats and complex carbohydrates) and phytonutrients.

The greater the variety in your vegetable intake, the more benefit to you. When in doubt, just eat the rainbow!

Ideally, everyone would eat at least 5-7 servings of vegetables a day. I know that’s hard, so  you’ll often hear nutritionists,(including me!) say to prioritise cruciferous / brassica vegetables. You know them as broccoli, cauliflower, asparagus, kale, brussels sprouts, savoy cabbage, radish, bok choy and watercress.

Not only are they high in antioxidants like vitamins A and C, they are also high in folic acid and vitamin K and have a huge amount of minerals such as magnesium and potassium.

Cruciferous vegetables are also high in phytonutrients like glucosinolates which support your liver in clearing excess hormones, alcohol, xenoestrogens and environmental chemicals.

So, adding a big handful of kale to your morning smoothie after a big night out will help your liver clear the alcohol from your system and make your feel better a bit faster!

In a nutshell, adding more cruciferous vegetables into your diet can help you boost your energy levels, support your liver, balance your hormones, support your immune system and feed the good bacteria in your gut!

There are lots of ways to add cruciferous vegetables to your diet:

Add a big handful of kale to your morning smoothie

Make a big pot of soup with broccoli, cabbage or cauliflower

Make a big a*s salad with loads of different veggies in it

Grate up some cabbage for a coleslaw

Make a big tray of roasted veg

Steam some asparagus and eat them with hummus as a snack

How do you eat your veggies?