Tag: healthy eating

How many portions of fruit and vegetables do you eat each day?

This isn’t a trick question! The NHS recommend at least 5 portions of fruit and veg per day and a recent study by Imperial College London went all the way up to 10 portions per day. Does that sound like a lot? Let’s put in […]

Sweet Potato Sliders

This weekend, I really fancied an open-faced sandwich, but had no bread in the house. I shuffled through the cupboards and found a bag of sweet potatoes and decided to see what sweet potato ‘bread’ tasted like. Stay with me… it was pretty good. I […]

The Easiest Frittata Recipe

easy-frittata-hot-out-of-the-oven

Aside from their significance as a major plot point in the Harrison Ford – Rachel McAdams film, Morning Glory, frittatas are one of those recipes that everyone seems to have their own little twist on. And why not? Their versatility means that even the newest of cooks can make a lovely frittata.

What you need:

At least 10 large free-range, organic eggs (the more eggs you use, the denser the frittata will be – no bad thing!)

Vegetables of your choice – I chose 1 cup of collard greens and 1 tomato for my version

Protein of your choice – I used 1 cup of diced chorizo in this recipe, but have also liberally used shredded pork, chicken and beef, as well as many varieties of cheese in the past

Chopped herbs of your choice – I used 1 sprig each of fresh thyme and rosemary

Salt and pepper

1 tbsp olive oil

Non-stick pan

Oven

How to make it:

1.  Break all the eggs into a bowl and beat them together, until all the yolks and whites have combined.

2. Add your chopped veg, protein and herbs to the egg mixture and stir until everything is combined.

3. Turn on your oven to 175C.

4. Add the olive oil to your non-stick pan, making sure that there is a light coating of oil across the pan and turn on the stove to low-medium heat.

5. Pour the frittata mixture into the pan, stirring so that all the veg and protein ingredients are evenly distributed. Use the tomatoes to create a nice pattern on the top of the frittata.

6. Leave to cook for 5 minutes or until the edges of the frittata start to crisp up.

easy-frittata-cooking-on-the-stove

7. Remove the pan from the stove (not forgetting to turn it off!) and place it into the warm oven. Let it cook for 20 – 25 minutes, or until the frittata is firm to the touch and there are no runny areas around the top.

8. Remove from the oven. Using a pallet knife or something similar, lift around the edges of the frittata so that it is easy to slide out of the pan, on to a plate.

9. Let cool for 5 minutes and enjoy!

easy-frittata-ready-to-serve

Food is food – nutritious, cheap and tasty.

This week, a prominent doctor in the UK talked about the need to reduce the 5-a-day fruit and vegetable intake recommendation because it was ‘unrealistic’ for low-income families to achieve this. She says that lots of families may struggle to afford the recommended amounts and that […]

Chestnut and caramelised apple and pear pancakes

I’ve been on a massive pancake kick recently. It’s probably because I associate pancakes with the comfort food of my childhood and right now, I seem to like the idea of getting a bit of comfort through food. Analyse that how you will. Other foods […]

Clean eating? Healthy eating? What about nutritious eating?

hampstead heath

There’s been a lot of chatter in the media this week about the end of ‘clean eating’, with many disavowing this term, saying that it has led to a rise in disordered eating and anorexia.

The denouement of the majority of these pieces tend to call for moderation and for more healthy eating.

I will always applaud anything that helps people get to grips with what and how they eat.

BUT.

It seems to me as health professionals, that we’re suffering from terrible reductionism when it comes to advocating for better quality eating. On one side, there are those that are demonising whole food groups  (i.e. ‘all wheat/sugar/dairy/etc/etc is bad’) and the other side, proclaiming the answer is to simply eat a healthy, balanced diet. Both extremes are very reductionist and don’t offer the nuance that people need. But nuance doesn’t sell newspapers / magazines / books, doesn’t it?

What if you don’t know what eating healthy actually is and what it means for you? What if you’ve picked up the first Deliciously Ella book because everyone was talking about it and you thought it might teach you a few healthy eating tips and tricks? Are you now a part of the clean eating brigade (how I hate that term)?

I’ve discussed this topic before on the blog. The rise of the concept of clean eating isn’t a bad thing. Becoming more aware of what you put into and onto your body is good – we could all benefit from mindfulness when it comes to the way we eat. And with everything, there will always be individuals who have no brakes and take advice and concepts to their limit.

Equally, there will always be charlatans who peddle bad advice. Rather than blame the clean eating bloggers and instagrammers, surely asking people to take some agency around what they put into their bodies isn’t a big ask? Just as we ask people to educate themselves in other areas of their lives (finance is an area that comes to mind), it is not outrageous to expect people to give themselves a broad education into the benefits and drawbacks of the food they feed themselves and their families and to look at what they see on TV and in newspapers and magazines with a critical eye.

I firmly believe that we need to start thinking about food in terms of how nutritious it is. ‘Healthy’ is such a empty, almost meaningless term. Nutritious – the vitamins, minerals, protein, carbohydrates, fats in food – is more meaningful and has tangibles that can be referenced.

And what about flavour? Nutritious and flavourful aren’t mutually exclusive. Just as there’s pleasure in eating rich, indulgent foods, there’s also a lot of pleasure in eating nutritious, flavourful foods. The pleasure of eating these foods should ideally last from the moment of anticipation when you first put it in your mouth through to the lovely feeling of satiety when you’ve finished the meal.

Oh, one last thing. Get rid of the guilt. Enjoy the food you do eat and find pleasure in the making and eating of nutritious, flavourful meals.

Sweet Potato & Dukkah Crisps

We’re into the dog days of summer and the weather has gotten exceptionally warm here in London. No complaints here – I adore hot weather and any opportunity to spend some time getting some vitamin D. Happily, my enforced furlough at work has coincided with […]

Cinnamon, Date & Cashew More Balls

I made these very moreish date, cashew, seeds and cinnamon balls on Saturday and needless to say, they were almost all gone by Monday morning. Hence the name, more balls – you know, because you want more! They’re a really nice variation on the date […]

Refreshing Strawberry and Mint Ice Lollies

strawberry, raspberry and mint ice lolly

It’s FINALLY summer here in London and I’ve been experimenting with some fun warm weather recipes. You know, the type of food that you want to eat when the temperature rises and you desperately need to cool down.

I made this ice lollies at the weekend in less than 10 minutes (not including freezing time!) and they went down a treat.

What you need:

1 cup strawberries, washed and hulled

1/2 cup raspberries, washed

150ml coconut water (I like Rebel Kitchen)

3 medium-sized fresh mint leaves, chopped (You can use 1/2 teaspoon of dried mint if you don’t have any fresh mint)

Ice lolly moulds

A freezer (!)

strawberry ice lollies about to go into freezer

How to make it:

  1. Wash and hull your strawberries, then drop them into your blender cup. I use my Nutribullet for this, but a hand blender or Magimix would work just as well.
  2. Add the washed raspberries.
  3. Pour in the coconut water.
  4. Add the fresh mint.
  5. Blend until strawberries and raspberries are smooth.
  6. Pour into your ice lolly moulds and freeze. Depending on how cold and full your freeze is, the lollies will be ready in about 2-4 hours.
  7. Save the leftover mixture for more lollies or use it in your morning smoothie!
  8. Enjoy!

Stories I loved this week.

The countdown continues. Only one week left until my exam and I have to admit that it’s been incredibly challenging to study this week. My concentration has been completely shot, as I toggle through various tabs of post-Brexit coverage on my browser, whilst I incessantly […]

Simple Baked Wild Salmon and Vegetables

I threw this together early this week after a long day of clinics when I knew we needed to eat well and I couldn’t justify the expense (both caloric and monetary) of ordering in. From start to finish, the meal took me 30 minutes, including […]

Lemon, Ginger and Oil of Oregano Cold Remedy

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As you can probably imagine, I’m not a huge fan of off the shelf cold remedies you might find in your local Boots or Superdrug. I always prefer a natural remedy whenever possible.

A few weeks ago when I was fighting a little cold, I bought a few turmeric tonic shots from my local Planet Organic. As effective as they are, they can be rather pricey at £3.50+ for a 50ml bottle.

Here’s my recipe for a quick little homemade tonic that will help boost your immune system and help those natural killer cells do their job of getting rid of bad bacteria and pathogens. Ginger has a lot of zinc, a mineral that is better at boosting the immune system than vitamin C and turmeric is packed with curcumin, an phytonutrient that has anti-inflammatory and antibacterial properties.

Oil of oregano is an incredibly powerful antioxidant, with important antiviral, anti fungal and antimicrobial properties through carvacrol and thymol, its active ingredients. I get my oil of oregano from Zane Hellas, a reputable Greek company.

What you need:

1 lemon, cut in half and juiced

1/4 thumb fresh ginger, roughly chopped

1/4 thumb fresh turmeric, roughly chopped

a dash of cayenne pepper

1/4 teaspoon coconut oil

4-5 drops of oil of oregano

10 – 20mL water to dilute the mixture, depending on preferred strength and taste (for me, the stronger the better!)

How to make it: 

  1. Juice both halves of the lemon into a cup with a lemon juicer. I go old school and do it by hand, using the red hand juicer in the picture at the top
  2. Add the ginger, turmeric, cayenne pepper, coconut oil and water
  3. Blend for 10-20 seconds, or until the turmeric and ginger are not longer visible
  4. Add the oil of oregano and stir for 10 seconds, or until it is no longer visible on top of the mixture
  5. Down the hatch!

What are your cold remedies? I’d love to hear what your tried and true recipes and tricks are!

Courgetti Bolognaise

This is truly one of my go-to dishes. I love making a big pot of the bolognaise on a Sunday and then having it as a part of easy meals throughout the week.  I like to eat the sauce with spiralised carrots or courgettes or […]

Stories I loved this week.

How’s your week been? I just handed in my second assignment and once I found the time to get down to it, it was really interesting. We had to do an analysis of food diaries – our own, the average Western diet and a Western […]

Stories I loved this week. 

stories i loved this week.

Another week has gone by and here we are in February. My little guy has a terrible cold, so sleep has been a bit broken and a bit more coffee and concealer has been needed!  But I keep going, especially since I have a full weekend of clinics and observing patients.  Enjoy your weekend!

Do you talk to strangers? I loved the comments about ‘Britishing it out’. (The Pool)

In praise of bland food. (Rachel Laudan)

A fascinating report from the UK Food Foundation that shows how the odds are stacked against eating a nutritious diet in the UK. (Food Foundation)

The smoking ban has reduced harms from passive smoking. Hurrah – I absolutely hate smoking. (Buzzfeed)

Pret-a-Manger is going to start trialling bone broth in some of its UK stores. And they’re using the bones of grass-fed cattle! (Well To Do)

This feels like a look into my mind. (Stylist)

How to use your food waste. (The Guardian)

What top chefs pack their kids for lunch. (Bon Appetit)

Photo by Oliver & Hen Pritchard-Barrett