Butternut squash mash is a healthy and delicious side dish that pairs perfectly with almost any main course, whether it's chicken, fish, pork, or tofu. Its natural sweetness and creamy texture make it a comforting addition to your plate. For a balanced meal, serve it alongside green vegetables like broccoli, green beans, or spring cabbage. This tasty dish is sure to become a staple in your kitchen! Serves 2 Ingredients: 300g butternut squash, peeled and cubed (this will be about 600 to 650g unpeeled) 2 cloves garlic, peeled 1 tbsp mayonnaise 1 tbsp olive oil Salt and black pepper Method: 1. Put the squash and garlic into a saucepan, cover with water and bring to a boil. 2. Cook for 10 minutes and drain well. 3. Add the mayonnaise and the olive oil. 4. Season well and mash until smooth. Bon appetit!

Is there a connection between thyroid function and diet? Absolutely. While it’s well-known that iodine deficiency can lead to hypothyroidism, the thyroid requires more than just iodine to function properly. Not every type of hypothyroidism will benefit from iodine supplementation, so it's essential to understand the full picture. Iodine Deficiency and Hypothyroidism The thyroid gland produces two key hormones: thyroxine (T4) and triiodothyronine (T3). These hormones regulate our energy metabolism, influencing everything from body temperature to heart rate, weight, and bone metabolism. To produce T3 and T4, the thyroid needs iodine, a trace element that must be obtained through diet. When the thyroid lacks iodine, it can’t produce enough hormones, potentially leading to hypothyroidism. The gland compensates by growing larger, resulting in a condition known as goitre. However, this condition is rare today. More common causes of hypothyroidism include inflammation, autoimmune diseases like Hashimoto’s, and hypothyroidism after thyroid surgery or radiation. If Hashimoto’s is the cause, iodine might worsen the symptoms, so getting the correct diagnosis is crucial. In conventional medicine, hypothyroidism is typically treated with l-thyroxine, regardless of the underlying cause. However, if you wish to support your thyroid through diet in conjunction with medication, it’s important to have a thorough understanding of your condition. Key Thyroid Tests Standard blood tests for thyroid function usually measure thyroid-stimulating hormone (TSH) and free T4. If hypothyroidism is suspected, free T3 may also be checked. However, reverse T3 (rT3), which can inhibit thyroid function, is often overlooked. Measuring rT3 can provide additional insights if you’re still experiencing symptoms despite ‘normal’ thyroid levels. Anti-thyroid antibodies, which indicate Hashimoto’s disease, are also rarely tested. Knowing whether you have Hashimoto’s is essential if you want to follow a thyroid-friendly diet. Unfortunately, Hashimoto's is not curable, but symptoms can be managed through a low-sugar, potentially gluten-free diet, and intermittent fasting. The goal is to follow an anti-inflammatory diet that supports the immune system. If you have Hashimoto's, testing for gluten intolerance is important, as it’s common among those with the condition. If you’re sensitive to gluten (1) or casein (2), your immune system may mistakenly attack your thyroid, worsening your symptoms. In this case, avoid gluten-containing grains and opt for gluten-free alternatives like buckwheat, quinoa, and amaranth. Foods Your Thyroid Will Love In addition to iodine, your thyroid needs selenium and zinc to produce and activate thyroid hormones. While zinc is generally abundant in food, selenium deficiency is more common due to depleted soil levels. Without selenium, T3 cannot be activated, and the trace element also has anti-inflammatory properties that benefit those with Hashimoto’s. For optimal thyroid health, focus on a real food diet with minimal processing: Protein : Include protein in every meal to stay fuller longer. Good sources are dairy (if tolerated), fish, meat, pulses, and mushrooms. Vegetables : Pair with high-quality oils and low-sugar fruits like berries. Fish : Sea fish like haddock and cod provide iodine and omega-3s. Seafood and seaweed are also rich in iodine. Meat : Pork and offal are good sources of selenium. Eggs : Provide protein, selenium, and iodine, especially in the yolk. Gluten-Free Grains and Seeds : Opt for rice, buckwheat, quinoa, chia, and flaxseed. Nuts : Brazil nuts are rich in selenium, and cashews provide iodine. Omega-3 Fatty Acids : Found in fish and high-quality linseed or hemp oil, or consider algae oil supplements if you don’t eat fish. Phytonutrients : From colourful vegetables and spices like dark cocoa, cinnamon, ginger, turmeric. Probiotics and Prebiotics : Strengthen gut health with foods like sauerkraut, yoghurt, miso, and tempeh. Foods to Avoid Certain foods can negatively impact thyroid function: Sugar and Refined Starches : These have a pro-inflammatory effect and should be avoided. "Goitrogenic" Foods : These interfere with iodine metabolism and include uncooked cruciferous vegetables like broccoli, as well as soy foods (3) and millet (4). Cooking these foods or choosing fermented versions like sauerkraut and tempeh can reduce their goitrogenic effect. What About Dairy? Dairy products like milk, yoghurt, and cheese are good sources of selenium and iodine. However, dairy contains casein, a protein that can cause issues for some people. It’s worth getting tested for casein sensitivity, which is different from lactose intolerance. If casein affects your thyroid, eliminating dairy may improve your symptoms. Strategies for a Healthy Weight Maintaining a healthy weight can reduce inflammation and improve thyroid function, but hypothyroidism can make weight loss challenging. Intermittent fasting and a low-carbohydrate diet may help. Start with a 12-hour fasting window and gradually increase to 14-16 hours. Monitor your symptoms carefully, as fasting may not be suitable for everyone with thyroid issues. If you’re interested in exploring dietary strategies to support your thyroid, I’m here to help. Don't hesitate to get in touch if you have any further questions! [1] Krysiak R, Szkróbka W, Okopień B (2018): The Effect of Gluten-Free Diet on Thyroid Autoimmunity in Drug-Naïve Women with Hashimoto's Thyroiditis: A Pilot Study. Exp Clin Endocrinol Diabetes. 2019 Jul;127(7):417-422. [2] Leech S (1998): Molecular mimicry in autoimmune disease. Arch Dis Child. 1998 Nov; 79(5): 448–451. [3] Doerge DR, Sheehan DM (2002): Goitrogenic and estrogenic activity of soy isoflavones. Environ Health Perspect. 2002 Jun;110 Suppl 3(Suppl 3):349-53. [4] Gaitan E, Lindsay RH, Reichert RD, Iet al (1989): Antithyroid and goitrogenic effects of millet: role of C-glycosylflavones. J Clin Endocrinol Metab. 1989 Apr;68(4):707-14.

Eating out doesn’t have to derail your healthy eating habits. With a bit of mindfulness and some strategic choices, you can enjoy dining out while staying on track with your health goals. Whether you're at a Japanese sushi bar or a cosy Italian trattoria, here’s how to navigate the menu for a healthier dining experience. Choose Wisely When dining out, consider cuisines known for their healthy, flavourful options. Japanese, Malaysian, and Thai cuisines often feature lean proteins, fresh vegetables, and lighter cooking methods. These choices are not only delicious but also support healthier eating habits. If you prefer French, Italian, or Mexican food, look for grilled or baked dishes rather than fried options. Start Right Begin your meal with a light starter like a salad, or a small vegetable dish such as artichoke or asparagus, or a broth-based soup. Avoid bread baskets or appetisers like prawn crackers that are high in calories and low in nutritional value. Instead, ask for olives or a small portion of nuts to nibble on while you wait. Watch Out for Hidden Sugars Scan the menu for hidden sugars and high glycemic index carbohydrates. Go for dishes that are grilled, steamed, or baked rather than fried. Be mindful of sauces and dressings, which can sometimes contain added sugars. Choose simple preparations that highlight the natural flavours of the ingredients. You can always ask for the sauce on the side. It is quite common for people to ask for olive oil and vinegar to make their own dressing. Take Control Don’t hesitate to customise your meal to suit your dietary preferences. Request grilled instead of fried options, and substitute starchy sides with extra vegetables or a small portion of brown rice. Restaurants are usually accommodating to these kinds of requests, so don't be afraid to ask for what you need. Embrace Variety Ensure your meal includes plenty of vegetables and salads. These fibre-rich foods will not only fill you up but also provide essential nutrients. If your main course lacks vegetables, consider ordering a side of steamed or stir-fried vegetables to round out your meal. Eating out is also a great opportunity for getting in that important protein as there is always a wide choice making it easier for you to find something that you really like, whether it is a fish, chicken, beef, or lamb dish. Indulge Mindfully If you’re craving something sweet to end your meal, opt for fresh fruit or a small portion of sorbet. Avoid desserts that are high in refined sugars and fats. A cheese platter to end a meal is always a better choice than a chocolate mousse. Alternatively, enjoy a soothing cup of herbal tea, which aids digestion and provides a calming end to your dining experience. Exploring Specials Specials menus often feature fresh and seasonal dishes that may not be on the regular menu. Take advantage of these opportunities to try new flavours and ingredients while keeping your meal nutritious and exciting. Final Tip: Enjoy the Experience! Eating out should be a pleasurable experience. By making mindful choices and prioritising healthier options, you can indulge without feeling guilty. Remember, it’s about balance and enjoying good food while nourishing your body. Next time you dine out, use these tips to navigate the menu with confidence, so you can have a delicious and healthy meal every time.

Start your mornings off right with a delicious homemade cereal! Packed with wholesome ingredients and natural flavours, this cereal is a nutritious and satisfying way to kickstart your day. (Serves 2) Ingredients: 100g buckwheat flakes (or gluten-free oats, rice flakes or quinoa flakes) 3 tbsp toasted coconut flakes 1 tbsp walnuts 1 tbsp macadamias 1 tbsp sultanas Sprinkle of cinnamon Method: 1. Mix all the dry ingredients in a bowl and top with milk. Enjoy!

New Alcohol Guidelines The government has recently updated its alcohol guidelines based on new evidence linking alcohol consumption to health risks, particularly cancer. These guidelines include changes in the recommended amount of alcohol men and women can drink regularly, advice for single drinking sessions, and recommendations for drinking during pregnancy. Key Guidelines For both men and women: It is safest not to drink more than 14 units of alcohol per week. If you do drink 14 units, it is best to spread this evenly across the week. One-Off Drinking Sessions Occasional or regular heavy drinking sessions can increase the risk of death from long-term illnesses, accidents, and injuries. To minimise short-term health risks during single drinking occasions, follow these simple rules: Limit the total amount of alcohol you drink on any occasion. Drink slowly, with food, and alternate with water. Understanding Units of Alcohol One unit is 10ml of pure alcohol. Because alcoholic drinks vary in strength and size, units help to gauge the strength of your drink. It's not as simple as one drink equals one unit. Calories in Alcohol Alcoholic drinks are made by fermenting and distilling natural sugars and starch, resulting in high-calorie content—seven calories per gram, nearly as many as pure fat! These calories are considered "empty calories" as they have no nutritional value. Moreover, alcohol consumption reduces the amount of fat your body burns for energy, as the body prioritises getting rid of alcohol over other processes, including nutrient absorption and fat burning. Low-Calorie Alcoholic Drinks To cut back on calories from alcohol, consider the following tips: Choose 'light' or low-alcohol alternatives that contain fewer calories. Opt for low-calorie mixers such as soda water if drinking spirits. Drink water between alcoholic beverages to reduce both calorie and alcohol intake. Impact on the Body Your body can only process one unit of alcohol per hour. Drinking a lot in a short space of time increases the alcohol level in the blood, which can impair body functions, such as: Slowing down brain function, which affects balance. Irritating the stomach, causing vomiting and the risk of choking. Affecting the nerves that control breathing and heartbeat, potentially stopping both. Dehydrating you, which can cause permanent brain damage. Lowering body temperature, leading to hypothermia. Lowering blood sugar levels, risking seizures. Sleep Disruption Alcohol can interfere with normal sleep patterns. Drinking close to bedtime can cause you to skip the first stage of sleep, known as rapid eye movement (REM) sleep, leading to diminished deep, restorative sleep. This disruption can result in waking up feeling exhausted instead of refreshed. Long-Term Effects of Alcohol Regularly drinking to excess increases the risk of serious illnesses, including: Cancer: Liver, bowel, breast, mouth, pharyngeal (upper throat), oesophageal (food pipe), and laryngeal (voice box) cancers. Increased anxiety and stress levels. Mental health issues, such as depression. Cirrhosis of the liver, which can lead to cancer. A weakened immune system, increasing the risk of diseases like pneumonia. Lower levels of folate, an important vitamin for DNA production. Depletion of other vitamins and minerals such as zinc, magnesium, and potassium, leading to health issues over time. Even small amounts of alcohol can increase the risk of bowel cancer. An ongoing study of 500,000 people in 10 European countries found that for every two units drunk a day, the risk of bowel cancer increases by 8% (Ferrari et al., 2007). Tracking Your Drinking If you need help tracking your drinking and staying within recommended limits, download the free Drinkaware: Track and Calculate Units app from Drinkaware. References Ferrari et al., 2007, 'Lifetime and baseline alcohol intake and risk of colon and rectal cancers in the European prospective investigation into cancer and nutrition (EPIC),' International Journal of Cancer, vol. 121, issue 9, pp. 2065-2072. Available at: Wiley Online Library. Accessed 31/01/16. Drinkaware. National Institute on Alcohol Abuse and Alcoholism (NIAAA). Cancer Research UK. NIAAA Alcohol's Effects on the Body. NIAAA Alcohol Alert.

These fajitas are delicious and fun to make (kids will especially enjoy getting involved in creating them!). (Serves 2) Ingredients 1 leek, sliced 20 cherry tomatoes 2 tbsp olive oil 1 organic or corn-fed chicken breast 1 handful grated cheddar Thinly sliced cucumber and red pepper Chicken seasoning 2 wheat tortillas (ideally wholemeal) Method FOR THE TOMATO SAUCE: Heat 1 tbsp olive oil in a saucepan, add leek slices and cook gently. Then add the cherry tomatoes and cook until soft. FOR THE CHICKEN: Cut the chicken into strips and marinate in a little olive oil and the chicken seasoning for 10-30 minutes. (You can do this in advance and leave to marinate in the fridge). Fry in a little olive or coconut oil until cooked through. HOW TO SERVE: Serve warmed tortillas on each plate and let the children serve themselves the tomato sauce, chicken and grated cheese, then show them how to roll them or fold them before eating. The raw veg can either be used in the fajita or served on the side.

This recipe is ideal for the barbecue but use a good quality beef mince (ideally organic) and take care not to char the meat as this promotes the development of harmful free radicals. Serve with pitta bread with lots of salad for a filling and delicious meal. (Serves 4) Ingredients 455g minced organic beef 2 tbsp tamari (or soy) sauce 2 tsp Worcestershire sauce 1 tbsp fresh coriander, finely chopped 1 red onion, finely chopped 1 clove garlic, crushed 1 egg, beaten 1 tbsp olive oil Salt and freshly ground black pepper Method Mix all the ingredients thoroughly with the mince. Knead the mixture, then divide into 4 patties and flatten into burger shapes. Place on a plate and cover, putting them in the fridge to firm for approximately 10 minutes or until required. Barbecue (or grill) on a medium heat, until cooked through.

Healthy Cooking Basics When it comes to maintaining a healthy diet, the type and amount of fats and oils you consume play a crucial role. Eating the right fats can enhance your health, satisfy cravings, and even aid in weight loss. But how much should you be eating, and which fats are best? Let's find out... Which Fats and Oils to Include For optimal health, it's important to include certain fats in your diet regularly: Oily Fish: Salmon, trout, tuna, and mackerel are excellent sources of essential fats. Aim to eat oily fish three times a week. Nuts and Seeds: Incorporate at least one heaped tablespoon of nuts and seeds into your daily diet. These foods will help you meet your dietary needs for essential fats, keep you satisfied, and support weight loss. Healthy Cooking Methods The way you cook your food is just as important as the fats you consume. Frying and burning foods can damage both the food and the oil, making them harmful to your health. Instead, opt for these cooking methods: Steaming: Retains most nutrients and is gentle on food. Baking: A healthy alternative that avoids excessive oil use. Poaching: Ideal for delicate foods, preserving nutrients. Steam Frying: Add a small amount of water to the oil, stir fry for a minute, then cover with a lid to cook. This method reduces heat and protects the oil. Fat-Friendly Cooking Methods When cooking with oil, choose those that remain stable at high temperatures. Coconut oil is an excellent choice: Heat Stability: Coconut oil remains stable at high temperatures, preventing it from becoming damaged and harmful. Thermogenic Effect: Coconut oil has been shown to speed up metabolism, aiding in weight loss. Foods to Avoid Avoiding certain fats is equally important for your health. Excess consumption of bad fats, such as hydrogenated fats and cheap, processed vegetable oils, is linked to obesity, heart disease, cancer, and diabetes. Foods to limit include: French fries Hamburgers Deep-fried fish and chicken nuggets Confectionery Chocolate bars Potato crisps Biscuits Doughnuts Margarine Mayonnaise Many store-bought salad dressings These should be occasional treats only, and always check food labels for hidden hydrogenated fats. Top Tip for Healthy Dressings! Skip the store-bought salad dressings, which often contain unhealthy fats and additives. Instead, make your own delicious dressings in seconds: Use nut or seed oils. Mix with garlic, herbs, and good-quality red or white wine vinegar. Add fresh black pepper. Homemade dressings not only taste better but also ensure you’re consuming healthy fats. Better Choices for Fats Opt for fats that provide a balance of omega 3, 6, and 9, and incorporate coconut oil into your cooking. These choices support optimum health and successful weight loss. Cooking Suggestions for a Healthier Diet Fresh and Unprocessed: Buy foods as fresh and unprocessed as possible and eat them soon after purchasing. Eat More Raw Food: Raw foods retain more nutrients. Be Adventurous: Try new foods you haven’t tried before. Cook Whole Foods: Slice, cut, or blend foods after cooking to retain nutrients. Use Minimal Water: Nutrients can leak into the water. Reuse any water used for soups or sauces. Favour Slower Cooking Methods: These retain flavour and nutrients while using less heat. Avoid Overcooking: Don’t overcook, burn, or brown food excessively. Fry Less Often: Fry foods infrequently and switch to coconut oil for steam frying. By following these guidelines, you can enjoy delicious meals that are also nutritious and support your overall health. Remember, making small changes in the way you choose and prepare your fats and oils can lead to significant health benefits.

Staying hydrated is an essential part of good health. We need to drink at least 2 litres of water a day to allow our bodies to keep functioning properly. This can be challenging, especially for anyone who does not care for the taste of water. But it’s also an opportunity to pack in some more valuable nutrients in the form of infused water. This colourful guide goes through the benefits of lemon water and shows you the best way to prepare and drink it. It also gives some further ideas for fruit and vegetable infused drinks. Please enter your name and email to go directly to the download link. I will also send you my monthly e-magazine that is full of nutrition tips, articles and recipes. This is a free e-zine for anyone who wants to take control of their own healthcare. It is not an advertising gimmick and you can unsubscribe at any time.

Coffee is the most popular drink in the world, after water, with the U.K. alone consuming over 55 million cups per day. That equates to more than one cup for every single adult. A few years ago, the more health conscious of us would have avoided (or tried to avoid) coffee, citing toxins, heart attacks, stress and cancer. Today, there is a lot of research finding its way into the media that seems to give the green light to coffee and praises its miraculous health-giving properties. So was all the bad press about coffee wrong? Well, essentially yes. However, as is often the case, the picture is a little less black and white than headlines like to suggest. Nevertheless, the balance of current studies suggests that drinking 2-5 cups of coffee will carry more benefits than risks, for the majority of people. So let's take a look at the benefits and risks of coffee drinking, to allow you to make an educated decision about your own consumption. Just to clarify, when I talk about coffee here, I'm referring to espresso, or black americano (espresso with hot water). Milk, cream, sugar, syrup etc. are all supplements that you should really avoid if possible and which don't play a part in any analysis of potential health benefits or risks. Additionally, in line with the 'everything in moderation' approach that I advise, I assume an intake of 2-5 cups a day. Once you go beyond this, any health benefits may stop or even be reversed, while negative effects may increase substantially. BENEFITS OF COFFEE Alzhemier's Disease - A potential benefit that has emerged from recent studies is that coffee can delay the onset of Alzheimer's. As with so many chronic conditions, Alzheimer's involves inflammation, specifically in the brain. One effect of caffeine consumption is that it blocks the inflammation of adenosine receptors in the brain, which is associated with cognitive decline in Alzheimer's. [2] Type-2 Diabetes - Studies have shown that coffee consumption lowers the risk of developing type-2 diabetes. One cup a day can reduce the risk by 9%. The studies also show that 6 cups may reduce the risk by 33%, although this much consumption would be accompanied by increased health risks in other areas. The studies also found that even drinking decaffeinated coffee was helpful in protecting against diabetes, although to a lesser extent. [3] Cardiovascular Disease - Coffee consumption has long been associated with cardiovascular problems. However, this has been one of the most researched areas and study after study has shown either no correlation, or inverse correlation: i.e. coffee can actually promote heart-health. [4] Cancer - Studies have not found a correlation between any type of cancer and coffee consumption, except in the case of liver cancer, where an inverse correlation has been noted, to the extent of a 40% decreased risk for moderate drinkers. [5] Liver Disease - Coffee has now been shown to help both those at risk of developing liver disease and those who already suffer from the condition. It is one of the few areas where researchers are actually calling for patients with chronic liver disease to drink coffee as an aid to combating the disease. [6] Nutritional Benefits - Coffee carries several important nutritional benefits, including: vitamins B2, B3 and B5; manganese; potassium and antioxidants. In fact, coffee contains more antioxidants than green tea. Risks associated with coffee Most of the risks associated with coffee consumption relate to 'excessive' consumption i.e. 6 cups a day, or more. As we are only concerned with 'moderate' consumption here, I will not go into these risks. There are, however, some instances when coffee should be reduced or avoided. Pregnancy - The information is still a little sketchy regarding drinking coffee during pregnancy, with the NHS recommending that pregnant women limit their intake to 2 cups a day. However, many other sources advise avoiding altogether. Would you give caffeine to your newborn child? If not, then probably apply the same principle to your unborn child. Pre-pregnancy - There is a good chance that caffeine can decrease your fertility. One study has found that drinking a cup a day might affect a woman's chances of becoming pregnant by as much as 50%. [7] So, if you are finding it difficult to get pregnant, definitely think about ditching the caffeine. There is also some evidence that coffee can reduce a man's fertility, when drinking more than one cup a day, although there are conflicting studies regarding this information. Smokers - People who smoke and drink coffee have been found to carry an increased risk of liver disease, when compared to smokers who do not. Insomniacs - Caffeine is a stimulant and so makes it more difficult to get to sleep. If you suffer from insomnia, you should definitely consider cutting coffee out of your diet. On an empty stomach - Do you often skip breakfast and merely grab a coffee on your way into work? When you drink coffee on an empty stomach, you are stimulating the production of hydrochloric acid. Hydrochloric acid is important in aiding the digestive process. Over-production at the wrong times can leave us with a deficit when we come to actually eating, which is associated with various health problems. Finally, if you are a Starbucks, Costa Coffee or other habitual takeaway coffee drinker, think about taking off the plastic lids. We are becoming more and more aware of the dangers of plastic and possibly the worst exposure you could be giving yourself is with your morning takeaway coffee. To protect yourself it's as simple as lifting the lid. One of my favourite new finds is the cold-drip organic coffee from Rawligion. So there you have it. For most of us, drinking coffee in moderation can actually be beneficial to our health. I should stress that, with the exception of liver cancer, none of these studies suggest that you should actively start consuming more coffee as a way of battling illness. But if you are already a coffee convert, you can keep up your 2 or 3 cups a day without fretting about the consequences.

Serves 2 Ingredients 6-8 ounces chicken breast, baked 2 cups chopped cucumbers 1 avocado, peeled and chopped ½ cup loosely packed cilantro, chopped juice of one lime salt and black pepper, to taste 2 cups of mixed greens (optional) 4 collard leaves or romaine lettuce leaves (optional) Method: 1. Preheat oven to 400 F. 2. Season chicken with salt and pepper and place on a lined baking sheet. 3. Place in the oven and cook for 20 minutes. 4. Flip chicken and cook another 10-15 minutes, until cooked through. Remove from oven and let cool. 5. While the chicken is cooking, combine the chopped cucumber, avocado, cilantro and lime juice in a large bowl and mix well, seasoning with salt and pepper. 6. Cut the chicken up into 1-inch cubes and add to the mixture in the bowl. Serve mixture over mixed greens or wrapped in leaves.

Health Benefits of Spices Incorporating a diverse array of spices into your diet can yield numerous health benefits. Studies have linked spice consumption to improved blood sugar health, enhanced blood vessel function, better digestive health, increased satiety after meals, and even a reduced risk of mortality. Here is a list of specific spices and their unique health benefits as shown in research studies: Cardamom: Known for its anti-inflammatory properties, cardamom also supports blood sugar health, cell protection, and heart health. Cinnamon: This popular spice boasts anti-inflammatory properties and has been shown to benefit blood sugar regulation and heart health. Cumin: With benefits for blood sugar health, cell protection, and heart health, cumin is a versatile spice with diverse advantages. Fennel: Renowned for its digestive benefits, fennel also contributes to hormonal health. Garlic: Garlic offers anti-inflammatory properties along with benefits for blood sugar, blood vessel, cell, heart, and liver health. Ginger: Widely recognised for its anti-inflammatory effects, ginger supports blood sugar health, cell protection, digestive health, heart health, and pain relief. Saffron: This prized spice promotes blood sugar health, brain health, cell protection, and heart health. Turmeric: Celebrated for its potent anti-inflammatory properties, turmeric also benefits blood sugar health, brain health, digestive health, and heart health. Buying and Storing Spices When purchasing spices, opt for varieties free of fillers and artificial additives (e.g., sugar, maltodextrin, gluten, artificial colours, preservatives, synthetic anti-caking agents). Store spices in air-tight glass or tin containers in a cool, dark place to preserve freshness. Heat, light, and moisture cause flavour loss over time. High temperatures can also cause spices to lose colour or harden. Spices can be bought in many different forms - fresh, dried whole, cracked or finely ground. Ground spices typically last about a year, while whole spices can remain potent for 2-3 years when stored properly. To test whether a spice is still potent, rub a small amount between your fingers and smell for the aroma. Incorporating Spices into Your Diet Enhance your meals by incorporating spices in various ways: Add cinnamon or ginger to your morning smoothies or coffee. Sprinkle cumin, red pepper, or fennel seeds into soups for an extra flavour boost. Experiment with stewing fruits alongside cinnamon sticks, cardamom, or vanilla pods for a delightful dessert. Marinate lean meats in curry powder or paste for a flavourful twist. Sprinkle cinnamon and nutmeg over oatmeal or whole-grain toast to elevate your breakfast. Explore cuisines from around the world to experience a wide range of spice combinations. Overall Takeaway Spices offer more than just flavour—they pack a powerful punch of health benefits. Aim to incorporate a variety of spices into your daily meals to harness their potential for enhancing health and well-being.

Nuts are not just a delicious snack; they are also a nutritional powerhouse packed with essential nutrients that are vital for our well-being. Let's explore how incorporating nuts into your diet can have a positive impact on your health. Benefits for Heart-Health Various studies have highlighted the positive impact of different types of nuts, including walnuts, almonds, pecans, pistachios, brazil nuts, and hazelnuts, on cardiovascular health. These studies have found that nuts contain heart-healthy fats, such as monounsaturated and polyunsaturated fats, which can help improve cholesterol levels. That is to say, the regular consumption of nuts or nut butters can decrease LDL "bad" cholesterol while increasing HDL "good" cholesterol. Nuts are also rich in plant sterols, compounds known for their cholesterol-lowering effects, further promoting heart health. Additionally, certain nuts like pistachios also contain arginine, an amino acid that may help lower blood pressure. Supporting Brain Function The abundance of nutrients in nuts, including vitamins, minerals, and antioxidants, can support brain function and cognitive health. Studies have suggested that regular nut consumption may help reduce the risk of age-related cognitive decline and improve memory and concentration. Moreover, certain nuts contain tryptophan, an amino acid that stimulates the production of serotonin in the brain. This neurotransmitter plays a crucial role in mood regulation, and consuming nuts rich in tryptophan, such as cashews, pistachios, and almonds, may help reduce the risk of depression. Reducing Disease Risk Incorporating nuts into your diet has been linked to a reduced risk of chronic diseases such as cancer and heart disease. The diverse array of antioxidants found in nuts helps combat oxidative stress and inflammation, which are underlying factors in the development of various diseases. Nutritional Variety Different types of nuts offer unique nutritional profiles, each with its own set of health benefits. From walnuts, known for their omega-3 fatty acids, to almonds, packed with vitamin E and magnesium, incorporating a variety of nuts into your diet ensures you reap a wide range of nutrients. Creative Ways to Enjoy Nuts Despite being calorically dense, nuts also promote a feeling of fullness, making them a satisfying and nutritious snack option. Here are some creative ways to incorporate nuts into your daily diet: Start the Day Right: Sprinkle nuts over your morning cereal or yoghurt for a crunchy and nutritious boost. Elevate your Pasta: Add pine nuts or almonds to pasta dishes for texture and flavour. Baking Alternatives: Use almond flour or chopped nuts in baking recipes for a gluten-free and nutrient-rich alternative. Snacking on the Go: Make your own trail mix with a variety of nuts and dried fruits. Smoothie Boost: Blend a handful of nuts into your favourite smoothie for added protein and creaminess. Add to Salads: Swap out traditional croutons in salads for nuts to add extra crunchiness. Dairy Alternative: Create a creamy cashew sauce as a dairy-free alternative in pasta dishes. Dessert Delight: Enhance desserts by adding hazelnuts for a delightful crunch. Extra Crunch: Mix pecans into quick breads like pancakes, waffles, or muffins for a nutty boost. Grab and Go: Prepare nut balls for convenient and nutritious on-the-go snacks. Go Dairy-Free: Swap dairy yoghurt for unsweetened nut yoghurt for a dairy-free option. Simple, Tasty and Nutritious With their versatility and nutritional benefits, nuts are a simple and convenient addition to any diet. Whether you enjoy them as a snack on their own or incorporate them into your favourite recipes, nuts offer a delicious way to nourish your body and support your overall health.

These are some of my favourite anti-inflammatory bliss balls. CACAO POWER BLISS BALLS Makes about 5 balls ¼ cup hemp protein powder 3 tablespoons cacao powder 1 tablespoon chia seeds ¼ teaspoon liquid stevia ¼ teaspoon vanilla 1 tablespoon coconut oil 3 tablespoons tahini Combine the ingredients. In a large bowl, place your protein powder, cacao, and chia seeds. Mix. Add in the stevia, vanilla, coconut oil, and tahini. Stir until well combined SUPER SPICE BLISS BALLS Makes about 10 balls 8 pitted dates 1 cup dried apricots ½ cup sunflower seeds ½ cup unsweetened coconut flakes 1 tbsp ground turmeric 1 tsp cinnamon 1 tsp ginger 1/8 tsp black pepper Add all the ingredients to a blender or food processor. Blend until all the ingredients are mixed well. Form into balls and store in the refrigerator in an air-tight container. GINGER SPICE PROTEIN BALLS Makes about 10 balls 1 cup walnuts 1 cup dates, pit removed 1 teaspoon peeled and chopped ginger 1 teaspoon cinnamon 1/4 teaspoon ground allspice 1/4 teaspoon ground cloves 2 tablespoons water Combine walnuts, dates, cinnamon, and water in a high-speed blender. Blend until the walnuts are finely chopped. Scoop into 1-inch balls. Place balls in a covered container and refrigerate for 30 minutes before serving. Store refrigerated for up to 1 week. GOJI BERRY ANTI-INFLAMMATORY BLISS BALLS Makes about 10 balls 1/3 cup goji berries 1/3 cup tahini 1 scoop sugar-free vanilla protein powder 10 to 12 pitted dates ½ teaspoon sea salt 1 teaspoon cinnamon 1 tablespoon sesame seeds Add the goji berries, tahini, vanilla protein powder, dates, sea salt, and cinnamon to a blender or food processor. Blend until well mixed. Remove from the mixing bowl and form into small balls. Roll into the sesame seeds and store in the refrigerator in an air-tight container. SPIRULINA ENERGY BLISS BALLS Makes about 10 balls 1 cup hulled hemp seeds + 2 tablespoons for rolling ½ cup pitted dates (soaked for 30 minutes) ¼ cup coconut oil Pinch sea salt 1 tablespoon spirulina powder In a high-powered blender (like Vitamix or BlendTec) or a food processor, add the strained dates melted coconut oil, hemp seeds and sea salt. Blend until smooth. Add the spirulina powder and blend until the mixture is a beautiful deep green throughout. Place the mixture in the fridge to firm up a bit before rolling into balls, about 20 minutes. Roll mixture by the tablespoon into uniform balls. Roll the balls in additional hemp seeds to coat and add a nice texture. Place in the fridge for at least a half hour before indulging.

ORANGE SPICE PROTEIN BALLS Makes about 10 balls Ingredients 1 cup pumpkin seeds 3 tablespoons sunbutter (sunflower seed butter) or a nut butter of your choice 3 tablespoons melted coconut oil 1 cup shredded coconut 1 tablespoon vanilla extract 1 tablespoon cinnamon ½ tablespoon nutmeg 1 tablespoon orange zest 8 pitted Medjool dates (soak for about 30 min if hard) Method: Add pumpkin seeds, sunbutter, coconut oil, shredded coconut, vanilla, cinnamon, nutmeg, and orange zest to a large bowl. Next, add your dates to a high-speed blender or food processor until it turns into a paste. Add the date paste to the large bowl and mix well with clean, bare hands. Roll the mixture into individual balls (about 10) and place into an airtight container. Store in the refrigerator for at least one hour before serving. CHERRY VANILLA PROTEIN BALLS Makes about 10 balls Ingredients: 1 cup sunflower seeds ½ cup dried cherries 3 tablespoons sunbutter or nut butter of your choice 3 tablespoons melted coconut oil 1 cup shredded coconut 1 tablespoon vanilla extract 1 tablespoon ginger powder 1 tablespoon cinnamon 8 pitted Medjool dates (soak for about 30 min if hard) Method: Add sunflower seed, dried cherries, sunbutter, melted coconut oil, shredded coconut, vanilla, ginger, and cinnamon to a large bowl. Blend the dates in a high-speed blender or food processor until it turns into a paste. Then add the date paste to the bowl with the remaining ingredients. Mix well using clean, dry hands. Roll the mixture into individual balls (about 10) and place into an airtight container. Store in the refrigerator for at least one hour before serving. LEMON SESAME CACAO PROTEIN BALLS Makes about 10 balls 1 cup sunflower seeds 1 scoop vanilla protein powder ½ cup raw cacao nibs 3 tablespoons sunbutter or nut butter of your choice 3 tablespoons melted coconut oil 1 cup sesame seeds 1 tablespoon lemon zest 8 pitted Medjool dates (soak for about 30 min if hard) ⅓ cup shredded coconut (for coating) Method: Add sunflower seed, protein powder, cacao, sunbutter, coconut oil, sesame seeds, and lemon zest to a large bowl. Blend the dates in a high-speed blender or food processor until it turns into a paste. Then add the date paste to the bowl with the remaining ingredients. Mix well using clean, dry hands. Roll the mixture into individual balls (about 10). Roll each individual ball into the shredded coconut until it is coated all over, then place into an airtight container. Store in the refrigerator for at least one hour before serving. CINNAMON RAISIN PROTEIN BALLS Makes about 15 balls Ingredients: ⅓ cup raisins, soaked in water for 20 minutes 1 tablespoon chia seeds ½ cup sunflower seed butter 1 cup unsweetened coconut flakes ½ cup hemp seeds 1 teaspoon vanilla 2 scoops vanilla protein powder 1 teaspoon cinnamon Method: Drain the raisins from the water and add to a large mixing bowl. Add the remaining ingredients and mix well. Add about ¼ cup of water if the mixture is too dry. Form the mixture into balls. Eat immediately or store in an airtight container in the refrigerator for up to 1 week. CHOCOLATE AND PUMPKIN PROTEIN BALLS Makes about 15 balls Ingredients: ½ cup raisins, soaked in water ½ cup pumpkin seeds ½ cup canned organic pumpkin puree ½ cup vanilla protein powder ⅓ cup unsweetened cocoa powder 3 heaping tablespoons unsweetened dried coconut flakes Method: Drain the raisins from the water and add to a large mixing bowl. Roughly chop the pumpkin seeds using a sharp butcher knife or a food processor and add to the bowl. Add the remaining ingredients and mix well. Form the mixture into balls. Add more coconut flakes if the mixture is too wet. Eat immediately or store in an airtight container in the refrigerator for up to 1 week. COCONUT CRANBERRY TAHINI PROTEIN BALLS Makes about 15 balls Ingredients: ½ cup dried cranberries, soaked in water ½ cup sunflower seeds ¾ cup tahini 1 scoop vanilla protein powder ¼ cup ground flax seeds ¼ cup chia seeds ½ cup unsweetened dried coconut flakes Method: Drain the cranberries from the water and add to a large mixing bowl. Roughly chop the sunflower seeds using a sharp butcher knife or a food processor and add to the bowl. Add the remaining ingredients and mix well. Form the mixture into balls. Add a few tablespoons of water if the mixture is too dry. Eat immediately or store in an airtight container in the refrigerator for up to 1 week.

Do you regularly experience… Low energy? Foggy brain? Tummy trouble? Breakouts? Body aches and pains? Headaches? These are all indicators of inflammation in the body. Poor dietary choices and unhealthy lifestyles can lead to chronic inflammation. Sugar, gluten, processed foods, soda, and alcohol are common inflammatory foods and drinks that many of us lean toward daily. I have had great success with clients by eliminating these foods from their diets. When possible, it's essential to stick to a clean whole foods diet. When convenient snacks and shortcuts are needed, I like to recommend bliss balls to my clients as they are healthy, easy to prepare, and delicious! Bliss balls, also known as protein balls, are among the healthiest snacks to munch on to prevent the late afternoon energy crash. Anti-inflammatory bliss balls are made with superfoods that boost energy levels and help your body fight inflammation. Let’s recap the many benefits of bliss balls… Bliss balls are loaded with anti-inflammatory superfoods Bliss balls a are great alternative to protein bars with proinflammatory ingredients Bliss balls are an incredible source of healthy carbs, which makes them a great pre-workout snack too. They also contain protein to fend off blood sugar dips between meals. THE BEST SUPERFOODS FOR ANTI-INFLAMMATORY BLISS BALLS TURMERIC POWDER Turmeric comes from the root of the Turmeric Plant, known as Curcuma Longa. Turmeric is anti-bacterial, anti-fungal, and anti-inflammatory. It also promotes detoxification and gut health. My favourite way to use turmeric powder is to make a turmeric latte. Yum! GINGER Gingerol, the most medicinal compound in ginger, has potent anti-inflammatory benefits. Research shows ginger may hinder the production of the pro-inflammatory cytokines responsible for inflammation in the body. CACAO Cacao beans are loaded with flavonoids that help them naturally reduce cholesterol, lower blood pressure, and improve circulation. Cacao beans also have anti-inflammatory properties and antioxidants that help protect the body from diseases. They are also a powerful energy resource, something that also allows them to help improve mental health. I love to add cacao powder to smoothies and top my parfaits with cacao nibs. GOJI BERRIES Goji berries are considered superfoods because they are loaded with nutrients that help boost your immunity, improve skin health, and give you energy. Goji berries are also anti-inflammatory. HEMP SEEDS Hemp seeds make great additions to salads, smoothies, and breakfast cereals. They are packed full of GLA, which reduces symptoms related to cardiovascular issues like high blood pressure and heart disease. GLA is also great for obesity, diabetes, and related issues. Hemp seeds improve digestive health and reduce symptoms of inflammation. CHIA SEEDS Chia seeds are an anti-inflammatory powerhouse. You can add chia seeds to smoothies, make chia pudding or sprinkle on your breakfast cereals or yoghurts. Because chia seeds expand when they soak in water, drink plenty of water with them for the best results. Click on the link below to view some of my favourite bliss ball recipes!

Do you often find yourself tossing and turning at night, unable to get a good night's sleep? Or perhaps you wake up feeling groggy and unrefreshed, no matter how many hours you've spent in bed? The quality of your sleep plays a crucial role in your overall health and well-being, impacting everything from your energy levels and mood to your weight and immune function. The Importance of Quality Sleep Quality sleep is essential for several reasons: Rest and recovery: During sleep, your body undergoes maintenance and repair processes crucial for your overall health. Optimal functioning: Adults need between 7 and 9 hours of sleep per night for peak performance, regardless of how much you think you can get by with. Health and vitality: Sleep is as important to your health as eating right and exercising, influencing everything from your skin and emotions to your risk of disease and longevity. Consequences of Poor Sleep Poor sleep can have numerous negative effects on your health. It is only whilst we sleep that detoxification of the brain occurs. Think what happens if we take the garbage out every night but the garbage removal van never collects it. This results in toxins not being properly flushed out of the brain resulting in numerous adverse health issues as a result. Some of the consequences of poor sleep include: Reduced concentration, creativity, and productivity. Dark circles under the eyes and irritability. Increased stress hormone levels leading to overeating and weight gain. Thyroid and insulin imbalances, increasing the risk of metabolic disorders. Increased risk of neurodegenerative diseases such as Alzheimer’s disease. Increases production of the hunger hormone ghrelin and decreases production of leptin - the satiety hormone. Elevated risk of cancer, diabetes, heart disease, and other chronic conditions. Benefits of Good Sleep On the other hand, prioritising good sleep can lead to numerous health benefits, including: Improved skin health and emotional balance. Reduced risk of disease and enhanced immunity. Stronger bones, reduced pain, and balanced hormones. Weight loss as a positive consequence of better sleep quality. Enhanced memory, cognitive function, and longevity. Instead of viewing sleep as an obstacle or chore, start seeing it as a treat and essential self-care practice. Make sleep a non-negotiable part of your routine by scheduling it in your calendar and prioritising it over other activities. Boost Serotonin & Melatonin Naturally Serotonin, the "happy" hormone and precursor to melatonin, is crucial for regulating sleep-wake cycles. 95% of serotonin comes from the digestive tract so what you eat plays an important role in managing serotonin production. You can increase serotonin levels by consuming tryptophan-rich foods such as: Eggs Cheese Turkey Nuts & seeds Salmon Tofu Pineapple Melatonin, the hormone responsible for regulating sleep, is naturally secreted in response to lower light levels, signalling the body that it's time to wind down. However, our modern lifestyle often exposes us to artificial light well into the evening, disrupting this natural process. To counteract this, creating a dark sleep environment by dimming lights and avoiding screens with blue or white light before bedtime can help boost melatonin production and improve sleep quality. On the other hand, exposure to natural light, particularly in the morning, also triggers the production of serotonin. The amount of sunlight received through eye sensors determines how much serotonin is produced, and vitamin D plays a role in activating genes responsible for serotonin release. By prioritising time outdoors during daylight hours and limiting screen time, especially before bed, we can support our body's natural sleep-wake cycle and promote overall well-being. Foods to Avoid Certain foods and drinks can disrupt our sleep patterns and make it difficult to get a restful night's sleep. Caffeine, found in coffee, tea, chocolate, and some sodas, interferes with sleep by blocking adenosine receptors in the brain and increasing cortisol levels. Therefore, setting a caffeine curfew and avoiding stimulants in the afternoon and evening can promote better sleep. Consuming high-sugar or high-fat foods close to bedtime can lead to fluctuations in blood sugar levels, making it difficult to fall and stay asleep throughout the night. Spicy or acidic foods may also cause discomfort and heartburn, disrupting sleep. Being mindful of food choices, especially in the hours before bedtime, is crucial for promoting better sleep quality and overall health. Alcohol and Sleep While alcohol may initially induce sleepiness, it disrupts the sleep cycle by reducing rapid eye movement (REM) sleep and increasing awakenings during the night. Over time, frequent alcohol consumption can contribute to insomnia, daytime fatigue, and other sleep disturbances, ultimately impacting both physical and mental well-being. Therefore, limiting or avoiding alcohol intake, particularly close to bedtime, is essential for promoting optimal sleep health. Remember, when considering food choices for better sleep, as is the case with overall health in general, aim for meals containing at least one protein source, plenty of vegetables, and moderate carbohydrate intake to support balanced nutrition and promote restful sleep. Manage Stress and Cortisol Levels Chronic stress can disrupt your body's cortisol rhythm, leading to high cortisol levels at night and poor sleep quality. Practice stress management techniques like meditation, mindfulness, and deep breathing to promote relaxation and better sleep. Start Improving Your Sleep Today By making simple lifestyle and dietary changes, you can enhance your overall health and well-being. Take action today to reclaim your sleep and experience the benefits of quality rest.

Treat yourself to this Tricolore Wrap – a delicious explosion of Mediterranean flavours. Serve with a large side salad for an easy mid-week lunch. Eat the wrap cold (without frying it) and add half an avocado or enjoy as described below. Serves 1 Ingredients: 1 small wholemeal tortilla 2 slices mozzarella 2 slices tomato 1 tsp pesto A few torn fresh basil leaves A drizzle of olive oil Method: Place the mozzarella, tomato, pesto and basil in the centre of the tortilla. Fold in the sides to make a parcel. Heat the oil in a frying pan and place the parcel in the pan, seam side down. Cook over a low heat for 2 to 3 minutes, turning once, until golden.

Have you heard of plasmalogens? Recent research has catapulted them into the limelight as the new natural ally against Neurodegenerative Disorders. This post delves into how current research is illuminating what could be a key tool in helping you maintain optimal brain health throughout your later years. If you haven’t already, be sure to check out my previous blog posts on Understanding Neurodegenerative Disorders and The Functional Medicine approach to managing them. What Are Plasmalogens? Plasmalogens belong to a family of compounds known as phospholipids, which are lipids or fats that are essential structural components of the membranes of our cells. Think of them as bricks that help build the walls of our cell houses. Plasmalogens are important because they make sure the walls around our cell houses are strong and healthy. How Can They Help Brain Health? Though they are not a cure-all, there’s promising evidence that plasmalogens may have a positive impact on improving the quality of life of those with neurodegenerative conditions. This is because they offer several defence mechanisms that could be crucial in battling neurodegenerative disorders, including: Membrane integrity - For cells to function correctly, they need to be robust, yet permeable, allowing proteins to pass in and out while maintaining the cell’s integrity. The unique shape of plasmalogens aids in this process. Antioxidant properties - Plasmalogens can act as antioxidants. Cells are susceptible to damage from oxidation and antioxidants combat this by neutralising stray oxygen species. While this process is important throughout the body, it is particularly so in the brain, where oxidative stress can cause long-term damage, including damage to DNA, proteins, and lipids, leading to cellular dysfunction and contributing to various diseases. Signalling - The brain works by constantly passing information along complex pathways that interlink its roughly 90 billion neurons. Plasmalogens are implicated in many of these pathways, including those related to inflammation and apoptosis (programmed cell death), which are crucial in many physiological and pathological processes. Myelination - Plasmalogens are involved in the development and maintenance of myelin, the protective covering of nerve fibres, playing a role in nerve protection. The loss of myelin sheaths has been linked to numerous neurodegenerative disorders, including : Alzheimer's disease, polyglutamine diseases, hereditary spastic paraplegia, Charcot–Marie–Tooth disease, amyotrophic lateral sclerosis (ALS) and Parkinson's disease. [1] Anti-inflammatory properties - Recent studies have indicated that plasmalogens have an anti-inflammatory effect in the brain. Inflammation is thought to be a contributor to brain deterioration, as well as numerous other chronic health conditions throughout the body, and so it makes sense to pay attention to any substances that naturally reverse it. Boosting Your Plasmalogen Levels: Diet vs. Supplements One of the issues that often complicates supplements intended for the brain is the “blood-brain barrier”. This is a highly selective, semipermeable border that separates the circulating blood from the brain, protecting the brain from potentially harmful substances in the blood while allowing essential nutrients and gases to pass through. Though dietary sources such as beef, pork, chicken and seafood (especially cold-water fish, such as herring and mackerel), provide some plasmalogens, the bioavailability of these dietary forms is limited. A Little More on Bioavailability… The term “bioavailability” is used to describe how much of a nutrient can get to where it needs to be and be properly absorbed and utilised. There is some evidence that plasmalogens, being fat soluble, can cross this barrier and so may be sufficiently bioavailable via dietary supplementation. Currently, there is insufficient evidence to recommend a food-based protocol for maintaining plasmalogens, however following a balanced diet that incorporates plenty of fish and a little meat can have multiple health benefits. Take a look at my post on the Mediterranean Diet to learn more. So Should You Supplement Plasmalogens? In terms of supplements, various options are available, many of which are derived from seafood or synthesised in a laboratory. These can be administered in various forms, such as capsules, tablets, or liquid formulations, designed to be absorbed and incorporated into cell membranes. There is some evidence that these can have a beneficial effect on symptoms of neurodegenerative disorders. For instance, one study found that a majority of its 22 cognitively impaired participants experienced improved cognition and mobility [2], while a 2023 review of the available literature found that plasmalogen supplementation may have a positive effect on restricting cognitive impairment through ageing. [3] Ultimately, further research is required to determine the efficient dosage. While some Nutritional Therapists may choose to include it in their client protocols, I will be taking a patient-centred approach and base my decision on each individual I consult.

This is a filling and nutritious lunch or supper dish. Serves 2 Ingredients: 175g chickpeas (canned or soaked overnight if using dried) 1 tbsp olive oil 1 large red onion, sliced 2 garlic cloves, finely chopped 1 tin plum tomatoes, chopped 1 tsp dried herbs 500g courgettes, sliced into rings 125g peas or French beans 1 tbsp flat leaf parsley, finely chopped Salt and black pepper Method: 1. Simmer the chickpeas in fresh water until soft. Skim off any froth that rises. When cooked, drain, reserving the cooking liquid for later. 2. Gently fry the onion and garlic until the onion begins to colour and soften. Reduce the heat and add the tomatoes, stirring together for a minute or two. 3. Add the chickpeas, dried herbs, courgettes and enough cooking liquid from the chickpeas to cover. Simmer for 5 minutes. 4. Add the peas or French beans and continue cooking until the vegetables and chickpeas are soft but retain some bite. 5. Season with salt and black pepper. Scatter with chopped parsley and serve.