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‘What to eat!’ series – #4 Olive Oil

Is olive oil good for you? Olive oil is one fat that, when eaten with moderation, is good for our health and is considered a superfood. It contains mostly monounsaturated fat (oleic acid) that has anti-inflammatory properties, with a small amount of polyunsaturated fat and saturated fat. To benefit from its anti-inflammatory and antioxidant effects, choose extra virgin olive oil (EVOO): it is rich in phytochemicals which have been shown to reduce the risk of many chronic diseases. Refined olive oil is to be avoided as it is highly processed. Good olive oil contains vitamin E & K and is ...
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Recipe – Kale & Mushroom Bonanza

Both kale and mushrooms are in season right now and are a great combo for a delicious dinner full of good things. And they are super easy to prepare. This is how I cooked them last night. You can use whatever quantities you want, it will keep for a few days once it is cooked or you can batch freeze it for future use. 👉 Wash them well before use. 👉 Chopped them roughly. 👉 Add the mushrooms to a deep wok on a high heat: they will reduce and brown a little bit. I do not use any fat ...
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‘What to eat!’ series – #3 Spinach

Spinach is a leafy green vegetable, low in calories, packed with good nutrients and antioxidants. It is an excellent source of fibre as well as vitamins (A, C, E, B6, folic acid/B9, K1) and minerals (iron, magnesium, calcium, potassium). It is mostly made of water so is a great way to boost hydration. It is also rich in healthy plant compounds which have antioxidant properties (quercetin, carotenoids, kaempferol…): this combats the oxidative stress that leads to many diseases in the body. Thanks to all these healthy compounds within it, spinach has anti-inflammatory properties and strengthens our immune system: as such, ...
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‘What to eat!’ series – #2 Sardines

Sardines are one of the most nutritious food you can choose. They are an excellent source of protein, vitamins (especially B3, B12 & D) and minerals (calcium, selenium, iron, potassium, magnesium, zinc, phosphorus). They are also a great source of healthy fat, in the form of omega-3 which are anti-inflammatory. They are a very cost-effective way to get a whole bunch of good nutrients into you. Eat them whole, don’t worry about the bones: in fact, this is where all the benefits of calcium are so don’t discard them. They are so small and soft, they can be eaten without ...
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Recipe – Tomato and Avocado Bruschetta

Serves 1 🍅 150 g (1 large) Roma tomato 🍅 100 g avocado 🍅 100 g (2 slices) heavy bread (such as rye, spelt) 🍅 60 g ricotta or cottage cheese 🍅 10 g fresh herbs (such as basil, coriander, parsley, chives) 🍅 salt and black pepper, to taste 🍅 2 teaspoons dukkah (optional) 👉 Thinly slice the tomato and mash the avocado. 👉 Toast the bread and spread with the ricotta while still hot. 👉 Top with the mashed avocado, sliced tomato and fresh herbs, then season with salt, pepper and dukkah (if using). 👉 Serve immediately ...
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Recipe – Summer Berry Bowl

Serves 1 🫐 30 g rolled oats, or barley or buckwheat flakes 🫐 1 teaspoon honey, for drizzling 🫐 20 g mixed nuts and seeds of your choice (such as pecans, almonds, pumpkin seeds) 🫐 100 g (1 small) banana 🫐 200 g frozen mixed berries 🫐 150 g Greek yoghurt 👉 Set aside 1 teaspoon each of the rolled oats or flakes, honey, and mixed nuts and seeds. 👉 Slice the banana and set half aside. 👉 Process the remaining ingredients in a food processor or blender until smooth. 👉 Transfer to a small bowl, top with the reserved ...
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‘What to eat!’ series – #1 Mushrooms

Mushrooms belong to the fungus family and contain beta-glucans which modulate our immune system. As such they are an important ingredient to add to our diet to support our health & prevent diseases. They reduce inflammation and fight infections and can also act as “tonic” to boost our energy and our life force. A such, they have been extensively researched and are also used in certain cancer therapies. Mushrooms are low in calories, rich in protein and fibre and are packed with wonderful vitamins and minerals full of antioxidants. They are a particularly good source of vitamin D, zinc, selenium, ...
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