Oats are such a versatile food and can help you to stay fuller for longer as they are a slow releasing carbohydrate. You can also mix and match toppings and fillings to ensure that you get a good balance of healthy fats, protein and at least a portion of fruit to set you up for the day. Choose an item from each category and mix all the ingredients thoroughly. Top with your choice of topping, put in the fridge overnight and it’s ready for you first thing in the morning! Base oats quinoa flakes buckwheat flakes Liquid (150ml unsweetened) almond milk hemp milk coconut milk Protein 1tbsp protein powder 100g plain Greek yoghurt 20g chopped nuts Seeds (1 tbsp) chia seeds flax seeds pumpkin seeds Toppings 1 handful frozen/fresh berries 1 chopped apple/pear/peach/nectarine 2 chopped plums/apricots

More and more health experts and scientists are highlighting the importance of the microbiome and the role it plays in preventing disease and illness. This article will answer some of the most common questions you may have about what the microbiome actually is, why you need to support it and how your nutrition can be central to this support. What is the microbiome? The term ‘microbiome’ refers to the trillions of bacteria, viruses and fungi that comprise the intricate and incredible ecosystem of your gut. While it may worry you to have so many of these things that often have negative associations inside you, they are actually what allow us to break down and absorb nutrients from the food we eat. They are also responsible for supporting our immune system by attacking pathogens and they play a role in regulating the hormones that control our mood and energy levels. So it is clear that without a microbiome we could not survive. But what is becoming more clear to researchers is the damage that can be caused when the delicate balance of the microbiome is interrupted. When the microbiome is out of balance, numerous important mechanisms cease to function, potentially causing digestive issues, mood swings, metabolism disfunction, blood sugar problems and all the illnesses that can accompany these. The bottom line is that without a healthy gut it is impossible to have a healthy body. To understand why this is the case, it is useful to understand the basics of digestion. Digestion 101 When we talk about the digestive system, we are referring to the continuous tract that runs from the mouth to the anus and includes the esophagus, stomach, and the large and small intestines. The liver, pancreas and gallbladder also play important roles in digestions, via their bile and enzyme secretions, however they are not directly part of the digestive path through which our food travels. Digestion starts in the mouth. When we chew, our food is broken down by our teeth and is combined with saliva, which creates a mash called ‘bolus’, which we swallow. The more you chew, the less intensely the rest of your digestive system will have to work to break your food down to an absorbable level, so it is very important not to rush this stage. Experts recommend chewing each bite around 30 times before swallowing. After swallowing, the bolus moves down through the esophagus and into the stomach. The stomach is a large pouch that contains many digestive acids, which break the bolus down further into a kind of frothy liquid called ‘chyme’. It is important that the stomach acids are working correctly so that large, indigestible food particles are not left over and passed into the intestine. If you are noticing recognisable pieces of food in your stool, it could be a sign that you are not producing enough stomach acid, however it could also be a sign that you have not sufficiently chewed your food. Stomach acids also neutralise many toxins and pathogens that could cause issues further down the digestive tract. From the stomach, the chyme is passed into the small intestine, which is where most of the nutrients from your food are absorbed into the body. The small intestine is actually around 20 feet long in an adult, so there is plenty of time for pancreatic juices and bile from the liver and gallbladder to break down the various proteins and emulsify the fats. From the small intestine, the remaining chyme gets passed into the large intestine, where residual water is extracted and the resulting waste is compacted to produce feces, which is then pushed out through the anus. The large intestine contains many billions of bacteria that metabolise the waste as it travels towards the end of the digestive tract. If you want to understand and support your biome, it is important to grasp the basics of how your digestive system works, so read this section as many times as you need to. The role bacteria plays in your microbiome The billions of bacteria and microbes within your digestive tract play an essential role in maintaining good health. There are 30 or 40 main types of bacteria, which each have different jobs, including: supporting and stimulating activity in the immune system breaking down food particles neutralising toxins maintaining and repairing the intestinal lining synthesising vitamins including B vitamins and vitamin K The microbes within your digestive system produce ‘metabolites’ which, as their name suggests, are responsible for processes of metabolism, the chemical processes that make life itself possible. Taken as a whole, the metabolites in the gut are known as the ‘metabolome’. A well balanced metabolome supports good digestion, whereas too many, too few, or the wrong ratio of metabolites can mean the digestive system begins to malfunction. The third vital part of your gut, working alongside the microbiome and metabolome, is the layer of cells that form the gut lining. You may have heard the term ‘leaky gut’ in the media or even elsewhere on this site. This refers to a common condition where a number of factors, including stress, diet or an unbalanced microbiome, cause a loosening of the junctions between the cells. The gut lining then becomes ‘permeable’, meaning that toxins, food particles bacteria and metabolic waste can escape into the bloodstream instead of being excreted. Leaky gut can cause numerous health issues, which you can read more about in this article. The importance of the microbiome The microbiome refers to the trillions of microbes, including bacteria, fungi, viruses and yeasts, that reside in the gut, most of which are in the large intestine. A healthy microbiome does not just require the presence of these microbes, but also that they are able to properly interact with each other. Having the right combination of bacteria in the right proportions can assist with many of the body's most important functions, including: Immunity Metabolic function Skin health Blood sugar balance Weight regulation Mood stabilisation On the other hand, an unbalanced microbiome has been linked to a number of unpleasant symptoms, including: Increased frequency of illness Slow metabolism Bloating or tendency to be gassy Diarrhoea or constipation Poor skin health (rashes, acne, eczema etc. Difficulty controlling weight Brain fog Mood fluctuations Hypoglycaemic or hyperglycaemic How to balance your microbiome Our understanding of the microbiome is expanding all the time, but according to what we currently understand, the manageable factors that have the greatest effect on its health are: Diet Environment Stress Exercise Resilience Poor diet, environmental toxins and stress have all been found to impact digestive secretions, transit time and absorption in the gut, while diet also determines which nutrients and microbes are introduced to the gastrointestinal tract, either beneficial or pathogenic. The ideal diet for a healthy microbiome is one that includes clean proteins, gluten-free grains, fresh vegetables and low-GI fruits. Since a wide variety of microbes are required to run the gut, it is best to include as wide a variety of healthy foods as possible, aiming to regularly rotate the fruit and veg that form part of your daily diet. Everyone is slightly different when it comes to nutritional requirements but sticking to the above principles will help to ensure that you give your microbiome the best chance of getting what it needs. Look out for an upcoming article on FODMAPS to further understand how your nutrition can impact your microbiome. Regular exercise and movement of any sort can support microbiome health. Studies have found that exercise may induce microbial changes in the gut which improve immune responses, lower inflammation and alleviate the symptoms of metabolic disorders. Exercise does not need to be exhausting or painful. Try to think of any movement as exercise and work out ways of introducing more movement into your day. Modern life with its labour-saving devices is designed to remove as much physical movement as possible. What we are learning now is that it is absolutely vital to recover that lost movement in whatever way we can. Try working standing up or parking further away from work and walking part of the way into the office. In terms of cardiovascular exercise, the important thing is to find something that is fun so that you look forward to doing it. Resilience refers to our ability to effectively manage and respond to stress. Prolonged activation of the stress response can be disruptive to microbiome balance, so learning how to avoid stress when possible, and to manage it when it is inevitable, is an important way of supporting gut health. Your stress response and your microbiome have a symbiotic relationship, meaning that they affect each other. Stress causes a disrupted microbiome, while the microbiome affects mood. Therefore having regular and proven stress-management techniques is an important way to prevent this relationship from becoming toxic. To learn more about stress management and how nutrition can play a role in this please read this detailed article on lifestyle hacks to lower your stress levels.

Summer wouldn't be the same without ice lollies. Fruits and vegetables are perfect ingredients to make these delicious frozen treats in a variety of colours and flavors. Beetroot is full of antioxidants and is a healthy dessert option. Ingredients ¼ cup of fresh beetroot juice 1 cup of berries ½ cup of water Method Put all the ingredients in a blender and process until you achieve a smooth consistency. Pour the mixture into ice-lolly containers and add the lolly sticks. Put in the freezer until the mixture is solid.

I know It's not quite summer yet but we're already starting to see some warm days and for many, that means it's time to get the barbecue cleaned out and fired up. As with any style of cooking, barbecuing doesn't need to be unhealthy. These harissa-infused sardines look beautiful on the plate and taste wonderful. They are also packed with nutrition. Sardines are an excellent source of omega-3 fats. Due to the fact that they are small, feed only on plankton and do not live very long, they are a safer fish to eat today as they do not harbour much of the mercury and other contaminants that larger fish do. Serves 8 Ingredients 8 sardines (or mackerel fillets) 1 heaped tsp harissa paste Extra virgin olive oil Juice of 2 lemons Natural yoghurt, to serve Method Mix the harissa paste in a bowl with a glug of olive oil and the juice of one lemon. Gently massage the mixture into each fish. Place on the barbecue and cook for a minute or two on each side, brushing with more harrissa if desired. Turn the sardines very gently. You can tell if they are cooked if you can pinch the flesh from the thickest part fairly easily. Put all the fish on a platter, scatter with fresh herbs, a large squeeze of lemon and bowl of natural yoghurt with a dollop of harissa in the middle. This sardine recipe is taken from this free eBook that I have prepared for website visitors. If you would like to try some more recipes to impress at your next barbecue, you can download the free eBook here.

The key to a really good homemade beef burger is to get the onions and seasoning into the meat before it goes on the barbecue, so that the flavour is distributed throughout the meat, rather than sitting on top. Try this healthier recipe at your next barbcue. If you love tomato ketchup but want to avoid the added salt and refined sugar 'nasties,' why not take a few minutes to make my healthier ketchup or bourbon barbecue sauce to go on top? Ingredients 800g of lean organic beef mince 1 egg 1 medium onion (finely chopped) 1 tsp cumin powder 2 tsp fresh parsley (finely chopped) Olive oil Method Place chopped onion in a frying pan with a little olive oil and cook for a few minutes until the onion starts to brown. Crack the egg into a bowl or cup and whisk until you get an even, airy consistency. In a glass bowl, combine the cooked onions, egg, beef, cumin and parsley. Knead the ingredients together until they are all mixed evenly. On a sheet of greaseproof paper, divide the mixture into four balls and mould into the shape of beef burger patties. Make sure your barbecue is not too hot to hold your hand over, then cook the patties for 4-5 minutes on each side, depending on how well done you prefer them.

Berries have a high nutritional content of certain antioxidants that the body will not get anywhere else. This delicious smoothie is rich in nutrients, anti-oxidants, anti-inflammatory properties and the omega-3 fat, ‘ALA.’ Ingredients 1 cup of frozen unsweetened raspberries; ¾ cup of chilled unsweetened almond or rice milk; ¾ cup of pitted unsweetened cherries; 1½ of tbsp honey; 2tsp of finely grated fresh ginger; 1 tsp of ground flax seed; 2tsp of fresh lemon juice. Blend and enjoy!

As discussed in my article addressing the link between autoimmune conditions and a ‘leaky gut,’ any protocol that is aimed at improving, halting or reversing the symptoms associated with an autoimmune disease should always begin in the gut. Here are 10 tips on what you can be doing at home to help improve your symptoms in conjunction with a more personalised recommended protocol. Cut out the three most inflammatory foods - dairy, flour, sugar. Remove gluten from your diet. Gluten has been proven to trigger autoimmune diseases such as Hashimoto’s and to contribute to a ‘leaky gut.’ Increase your intake of healthy fats and include anti-inflammatory omega-3 rich foods such as walnuts, oily fish, chia seeds, flax seeds, and hemp seeds. Eat foods packed with phytonutrients by choosing a variety of colourful, non-starchy vegetables and berries every day. Check if you have any hidden food allergies using food sensitivity / allergy testing. Reduce foods that have a greater potential to cause an immune reaction such as foods high in lectins, oxalates, deadly nightshades, etc. Take supplements known to help calm down an overactive immune system such as vitamin D, vitamin C, zinc, magnesium, probiotics, omega-3 fatty acids, curcumin, antioxidants. Exercise appropriately for your physiology. Over exercising can be a stress on the body and immune system. Exercise is a natural anti-inflammatory, but appropriate exercise is important when an immune system is already on high alert. Include movement in your daily routine. Manage stress. Chronic, long-term stress adversely affects the immune system. Find one or more stress coping modalities that you enjoy such as yoga, meditation, common massage etc. Check for hidden chemicals, environmental toxins, infections (such as yeast, viruses, bacteria, Lyme etc.), food allergies or sensitivities that are eliciting an immune response. Once the body is making antibodies, this can then be the precursor to an autoimmune condition where the body goes on to make antibodies against healthy tissue. It then becomes necessary to remove the trigger that caused an immune response in the first place.

As hippocrates proclaimed, “all disease begins in the gut” and autoimmune diseases are no exception. One of the most well-known doctors in the field of autoimmune disease, Alessio Fasano MD believes that there is no autoimmune disease without a ‘leaky gut’ and that healing the gut is the first step to reversing autoimmune disease. This article looks at the importance of addressing a ‘leaky gut’ in the case of any autoimmune condition. The conundrum of autoimmune diseases and the immune system Autoimmune diseases occur when the immune system begins to attack the body's own tissues, often resulting in loss of organ function. Many people are unaware that when they are struggling with debilitating symptoms (pain, swelling, loss of organ function), these may be the result of an immune response and the body's way of communicating that something is going on in the body which the immune system is trying to address. Whilst the immune system is responding, it is usually best that the body is allowed to respond as it must (no matter how uncomfortable it may feel). In the meantime, the best way to assist it is with rest, sleep, nutritious food and lots of water. The problem with the way autoimmune diseases are often treated lies in the belief that the immune system is causing the disease, having gone rogue and attacking its own tissue. Mainstream treatment believes that the immune system must therefore be suppressed. Treatment is symptomatic and ignores the underlying root causes. By suppressing the immune system, although a patient may feel better, the disease is now continuing silently, with the risk that, over time, it will completely destroy a person’s health. In addition, with a suppressed immune system, a person becomes at risk of succumbing to numerous other illnesses. The link between autoimmune disease and the gut Over 90% of the immune system resides in the digestive system with about 85% located in the gut wall. The GI tract, which runs from the mouth to the anal canal, has a protective lining which separates what's inside the GI tract from the ‘outside world’. There are tight junctions along the GI tract which remain closed and only open a certain amount and at certain times to allow for the absorption into the bloodstream and movement of digested food molecules into the cells where they are needed. An altered expression of these tight junctions can start to allow undigested food particles, pathogens, and other toxins to start ‘leaking’ into the bloodstream, resulting in an immune response. These undigested proteins and toxins from the gut contaminate tissues in the body, looking for specific proteins to dock onto, thereby contaminating that protein. The immune system tries to clean these tissues and remove the contaminants using inflammation, antibodies, and other tools. This immune activity creates symptoms to let you know it is busy doing a vital function. Decontamination can be going on in more than one organ in the body, resulting in symptoms manifesting in several places at the same time. To understand better the causes and symptoms associated with a ‘leaky gut’, this article on my website goes into more depth. As long as a gut wall remains permeable and ‘leaky,’ toxins, pathogens and undigested food particles keep making their way into the bloodstream. However, no sooner than the immune system has cleansed and decontaminated affected tissue cells, more contamination occurs. Over time pathogens, toxins and undigested proteins accumulate in tissue so the disease becomes chronic and long-term. Different toxins accumulate in different tissues, producing symptoms in particular organs that correspond to different diagnoses (lupus, rheumatoid arthritis, Hashimoto’s, multiple sclerosis etc.) Addressing autoimmune disease always starts in the gut Another attributed cause of autoimmune disease is ‘molecular mimicry’. Again, certain molecules escape the gut into the bloodstream. The immune system identifies these as foreign particles and builds antibodies to fight them. However, in the case of autoimmune disease, the immune system has become hypervigilant and builds antibodies to similar molecular structures, despite these being its own organ tissue structures. A typical example is the gliadin molecule in gluten. Gliadin looks like transglutaminase, an enzyme specifically abundant in the thyroid. In many instances when the body builds antibodies to gliadin, it also does so to transglutaminase. The thyroid gland is under attack whenever gliadin is in the bloodstream. The obvious therapy is to abstain from grains with gluten. Overtime the body will stop making antibodies to gluten and the attack on the thyroid will slow down and hopefully stop altogether. Giving hope where once there was none If you are a person suffering from one or more autoimmune diseases, you will most likely have seen a specialist and have a diagnosis. You will also most likely have been prescribed immunosuppressant drugs, steroids, painkillers, and other symptom managing drugs. However, if you consult a Functional Medicine practitioner, they will start to dig a little deeper. When clients with known or suspected autoimmune disease consult me, I always do the tests to identify which foods, bacteria, viruses, chemical toxins, heavy metals etc have triggered an immune response, looking for the antibodies associated with one or more of these. If for example, I have a client diagnosed with Hashimoto’s, I would be checking for antibodies to gliadin. If found I would then check to see if there are antibodies to transglutaminase. The bacteria Klebsiella is often implicated in Ankylosing Spondylitis. Cytomegalovirus has been associated with Increased risk of type 1 diabetes, arthritis, lupus, and neurological disorders. An autoimmune protocol will start by removing the trigger. This article discusses autoimmune protocols in more detail. A person’s diet will be cleaned up, removing inflammatory foods, and increasing nutrient dense foods, healthy fats, phytonutrients, anti-inflammatory foods etc. Addressing ‘leaky gut’ is always an important part of an autoimmune protocol. Read the articles I have already published on my website if you have been diagnosed with, or suspect you have, an autoimmune disease. Think you might have an Autoimmune condition? If you are worried that you might have an undiagnosed autoimmune condition and aren't sure about your next step, you can always get in touch to arrange a consultation or a free 30-minute discovery call where we can chat about your concerns and explore your options.

One of the main features at any barbecue is the ketchup. Unfortunately, the kind you buy in the shop is usually laden with salt and sugar, which both contribute to many chronic health issues. Here is a healthier alternative that you can start swapping in. It tastes great and only takes a couple of minutes to prepare. This ketchup gets its sweetness from maple syrup. Scroll down to the bottom of the recipe for a comparison between sugar and maple syrup. Ingredients 1 cup tomato paste 4 tbsp maple syrup 2 tbsp apple cider vinegar 1 tsp onion powder 1 tsp oregano Himalayan salt to taste (optional) Method Simply add all the ingredients to a blender and mix until smooth. Maple Syrup vs. Sugar Maple syrup, unlike sugar, is an unrefined natural sweetener with higher levels of beneficial nutrients (such as antioxidants, vitamins, minerals and enzymes) than ordinary refined sugar. It also has a lower glycaemic index score. One tablespoon (about 20 grams) of maple syrup contains approximately: 52.2 calories 13.4 grams carbs 0.7 milligram manganese 0.8 milligram zinc 13.4 milligrams calcium 40.8 milligrams potassium 0.2 milligram iron 2.8 milligrams magnesium Make sure you buy pure, organic maple syrup. This means it must be the only ingredient and not include refined cane/beet sugar or high fructose corn syrup. All types of pure maple syrups are graded as grade ‘A’ or grade ‘B’ and both are good choices.

This smoothie is a nutritious treat, ideal for warmer days. Ginger is a powerful anti-inflammatory that can help with muscle and joint soreness and may help prevent Alzheimer's and some cancers. Bananas are a great source of fibre and potassium, as well as numerous other vitamins and minerals. They are a wonderful, natural sweetener and taste great when frozen. Combine: 2 frozen bananas (peel before you freeze); 150g of natural yoghurt; 1tsp of vanilla essence; 1 tsp of freshly grated ginger; 1 cup of ice made from filtered water. For those who prefer it sweeter, add a little honey to taste.

Energy bars can be a great way of bridging the gap from one meal to the next, especially if you are exercising or have a hectic lifestyle. Unfortunately, the shop-bought ones tend to be packed with sugar or other harmful artificial sweeteners. They can also be extremely expensive, leading to the temptation to opt for a bar of chocolate instead. Luckily it is quick, easy and cheap to make a large batch of your own, which can be stored in the fridge and used up over time. Makes 16 bars Ingredients olive oil, for greasing 75g almonds 100g mixed seeds 250g rolled oats 8 Medjool dates 100g dried apricots 20ml maple syrup 150ml water 2 tbsp coconut oil, melted 4 tbsp smooth almond butter Method Preheat the oven to 180°C. Grease and line a 20cm x 20cm square baking tin. Chop the almonds, then scatter over a baking sheet with the mixed seeds and oats, and roast for 20 mins, turning occasionally. Meanwhile, de-stone and roughly chop the dates and apricots. Place the maple syrup, almond butter, dates, coconut oil and 150ml of water in a small saucepan over a low heat. Gently heat for 10 mins, mashing the dates with the back of your spoon, until you have a sticky sauce. Tip the oats, seeds, almonds and apricots into a large bowl and pour over the sauce mixture. Coat everything in the sticky sauce. Pour the mixture onto the baking tin, using a back of a spoon to press into an even layer. Bake for 15 to 20 mins, or until golden, then cut into portions.

Bone broth is cheap, simple to make and packed full of vitamins and minerals. This article is going to take a look at the benefits of this ancient recipe. We'll discuss the nutritional profile, suggest a couple of recipes and look specifically at the benefit a simple bone broth can have for autoimmune health. Bone broth has been around for thousands of years, which is why it is an essential part of the ‘Paleo Diet’, that seeks to replicate the eating habits our bodies have naturally evolved to benefit from. In its most simple form, the broth is made by simmering leftover animal bones in water for several hours. Chicken, lamb, beef and fish bones all have their own nutritional profile but are often seen as excess and discarded, which is a missed opportunity that our ancestors would not have allowed to slip by. The nutritional benefits of bone broth Bone broth is a valuable source of many nutrients, including: Calcium Magnesium Silicon Potassium Phosphorus Glucosamine Chondroitin Sulphate Collagen Amino acids, including glycine and proline Health benefits associated with bone broths Due to its diverse nutritional profile, bone broth can help with many different areas of your health. Some of the most important areas are: Bone and joint health - The protein collagen, that is found in high concentrations in bones, breaks down to form gelatin, which is known to support bone and joint health. Joint health is also supported by glucosamine and chondoitrin, which are found in the connective tissues of the bones. These two compounds are the active ingredients in many premium joint health supplements that you can find in health food shops and chemists. Sleep - Bone broth is a rich source of glycine, which has been shown to aid with sleep, possibly by helping to regulate the body's internal clock. If you are struggling to fall asleep at night, try having a cup of warm bone broth each evening as this may help your body prepare to shut down. Immune health - Broth, like any soup, is very easy to digest and so takes stress off your digestive system. The glutamine found in bones can help to protect your gut lining, which is intimately linked with overall immune health. Skin, hair and nail health - The collagen we get from bone broth is what keeps our skin looking smooth and clear. As we age, we produce less collagen, leading to sagging skin. So bone broth may actually be a powerful anti-ageing supplement. Bone broth and autoimmune health Bone broth is a powerful tool in supporting autoimmune health. As we discussed in my previous article on autoimmune health, two of the biggest contributors to autoimmune conditions are leaky gut and inflammation, so any foods that help to protect against these will also be conducive to an AIP (autoimmune protocol). As mentioned above, it can boost immune health, which helps to protect against autoimmune conditions, such as arthritis and Hashimoto's. The amino acids glycine and proline contained in bone broth are easily absorbed into the body in liquid form. This means that less stress is put on the digestive system, which is helpful if you are suffering from leaky gut. Glycine aids the digestive system by regulating bile and helping in the production of gastric acids that help to break down food, while proline helps to break down proteins. Glycine also helps to reduce chronic inflammation, one of the biggest contributors to autoimmune conditions. How to make your own bone broth Would you like to make your own bone broth? Here is a simple recipe from my recipe page to get you started. I have also included a recipe for a garlic soup which is easy and a powerhouse of nutrients and antimicrobe agents to help address inflammation. Using different animal bones will give you a wider nutritional profile and increase the range of health benefits. Although you can find pre-made broth in the shops, you should exercise caution when purchasing these as they often use harmful synthetic compounds to recreate the flavour of meat. It is also important to choose organic, farm raised animals to reduce the toxins that accumulate in bone.

This article discusses the Functional Medicine approach to autoimmune conditions as set out in Tom O' Bryan's book The Autoimmune Fix. As he explains in his book, the starting place for all nutritional therapists, when addressing autoimmune disease, is with the food you eat, removing the foods that are a major source of inflammation. Gluten, dairy, grains, processed sugar and flour, beans and poor quality vegetable oils are often triggers for autoimmunity. Clearing these foods out the diet for 10 days (or longer if necessary), can help to reset a person's system. It is important to remember that everyone is different and that a nutritional therapist will create a personalised protocol based on testing and consultations. Please use the information in this article as a reference to help you know what to expect from your therapist or healthcare professional. Removing sugar, dairy and gluten from the diet is often the first step, due to the inflammatory nature of these foods. This will allow the digestive and immune systems to calm down, heal and reset. Reducing inflammation is like ceasing to pour gasoline on a fire - one still has to put out the fire. This is achieved by rebuilding the damaged tissue to create a better, healthier intestinal environment for good bacterial growth, and to heal a leaky gut. The aim of an autoimmune diet is to foster an eating style that favours foods and nutrients which calm down inflammation and reverse the autoimmune cascade. The diet normally consists of two phases. Phase 1 is an elimination phase, which eliminates the three primary triggers, gluten, sugar and dairy, for three weeks. Most people feel significantly better and notice symptom reversal during this phase. During this phase you can eat: All forms of fruit and vegetables and nuts (other than peanuts). Frozen are acceptable, preferably organic and locally sourced where possible. Avoid canned fruits and veg and those preserved with sugar or salt. The following foods are anti-inflammatory and known to help heal the gut: Cinnamon (1/10th tsp daily) Cruciferous vegetables (broccoli, cauliflower, Brussel sprouts, cabbage, bok choy) contain a family of vital nutrients called glucosinolates that are potent polyphenols particularly useful for lowering inflammation in the intestines Dark coloured fruits such as berries, cherries, red grapes Green tea (1-3 cups per day) which is also a prebiotic Omega-3 fatty acids must be acquired through diet or supplement as the body cannot make them. Amongst numerous other benefits, they turn on genes that lower inflammation in the gut. Vegetarian foods high in Omega-3’s include black walnuts, pecans, pine nuts, chia seeds, flaxseeds, basil, oregano, cloves, marjoram and tarragon Parsley Tomato juice (140ml) Inulin is an excellent prebiotic. Most people get 70% of their inulin from wheat. If you don't get enough inulin, any good bacteria in your gut that is inulin-dependent will starve. It is therefore important to make sure you include inulin-rich foods as part of your daily diet when cutting gluten and wheat from the diet. Chicory root contains the highest concentration of inulin. Other inulin rich foods include leeks, asparagus, artichokes, onions, garlic, dandelion root, bananas and plantains. If any of these foods cause you bloating, abdominal cramping, loose stools, gas etc it is often an indication of SIBO, and I would recommend the SIBO breath test to check. Fruit While fruits are not excluded in an autoimmune diet, they can be very high in sugar, which may have a detrimental effect on your blood sugar levels. Wherever possible, favour low-sugar fruits, such as: Apricots Plums Apples Peaches Pears Cherries Berries Other fruits to include in moderation are: Acai berries Apricot Avocado Banana Blackberries Boysenberries Cantaloupe Cherries Coconut Cranberries Fig Goji berries Grapefruit Guava Honeydew Huckleberries Juniper berries Kiwi Fruit Kumquat Lemon Lime Lychee Mango Nectarine Olive Orange Papaya Passion fruit Peach Pear Persimmon Pineapple Plum Pomegranate Pomelo Quince Star fruit Strawberries Watermelon Nuts and Seeds Nuts and seeds are an excellent source of protein. Nut based flours and nut butters are a good way to get nut protein, although be on the look out for varieties that contain processed ingredients. Try to avoid sugary nut-bars and favour activated nuts as the phytic acid in nuts can be a problem. It is possible to buy activated nuts in the UK, but you can activate nuts yourself by soaking overnight in warm salty water, then roasting until dry and crunchy. Good seeds and nut choices include: Almonds Australian nuts Beech Brazil nut Butternut Cashew Chestnut Chia seeds Chinese almonds Chinese chestnuts Filbert Flax Seeds Hazelnut Hemp seeds Indian beech Kola nut Macadamia Pecan Pine nuts Pistachio Poppy seeds Pumpkin seeds Safflower Vegetables Vegetables are extremely adaptable and generally lower in sugar than fruit. The best way to eat vegetables is in their raw form, but steaming, roasting and baking are also good options. You can add them to soups, chillies, stews, roasts, stir-fries and casseroles. I advise you to pack in as many vegetables each day as possible, using a wide variety of different colours. Any vegetables are allowed in phase 1 as long as you do not have an allergy, except soy or corn as these can be genetically modified and lead to leaky gut. Good vegetables include: Artichoke, globe Artichoke, hearts Artichoke, Jerusalem Arugula Asparagus Avocado Beans (all varieties) Beetroot and beetroot greens Bok choy Broccoli Brussel sprouts Broccoli Cabbage Carrots Cauliflower Celery Collard greens Corn – organic only Cucumbers Aubergine Fennel Garlic Jicama Kale Leeks Lettuce Mushrooms Mustard greens Onions Parsnips Peas Peppers Potatoes Pumpkin Radishes Rhubarb Romaine lettuce Rutabaga Sea vegetables Shallots Soy (edamame, tofu, etc – organic only) Spinach Squash Sugar snap peas Sweet potato Swiss chard Tomatoes Turnips and turnip greens Watercress Courgette Animal protein and fish Organic grass-fed animal protein to avoid antibiotic and hormones given to non-organic. Salmon should be organic or wild Alaskan. Tuna is often high in mercury, so favour smaller fish such as sardines or anchovies. Healthy fats Coconut oil, coconut butter, coconut milk and coconut cream are loaded with healthy fats. Coconut’s creamy texture is great for dairy-free cooking. Because of its high fat content, coconut can be used as a dairy substitute in most recipes, although it does have a distinctive taste so be mindful of whether it will complement your meal. The best options for cooking oils are clearly labelled as extra-virgin or cold pressed. When using oils in cooking make sure you do not heat to smoking levels. When oils begin to smoke, they are becoming oxidised and produce high amounts of free radicals. Oils with high smoking points include: Avocado oil Coconut oil Ghee Macadamia oil Olive oil Baking flour These flours are all fine as long as they are gluten-free with no added sugar or additives: Amaranth flour Arrowroot flour Bean flour Brown rice flour Buckwheat Corn flour or meal Millet flour Plantain flour Potato flour and starch Quinoa flour Sweet potato flour Sweet rice flour Tapioca starch Fermented foods Adding fermented foods is a great way of rebuilding and maintaining a healthy gut. Some people start very slowly, simply having 1 or 2 teaspoons of the juice – for example buying bottled kimchi, sauerkraut etc and having a tsp of the juice. Build up slowly to a forkful of fermented vegetables every day. These foods themselves supply and produce probiotic bacteria that are then introduced into your digestive tract. It may be worth making your own at home as the commercial ones such as sauerkraut often have sodium benzoate which stops the fermentation, as well as added sugars and other additives. Good choices include: Coconut kefir Naturally fermented pickles (as opposed to pickles made from malt vinegar which contains gluten) Kimchi Kombucha Olives Pickled ginger Sauerkraut Getting rid of gluten Going gluten free means getting rid of gluten completely. Avoiding processed foods makes your chances of avoiding gluten so much better. The best way to eat during the next 3 weeks is preparing food using ingredients as they appear in nature, like fresh fruits and vegetables. When in doubt simply Google the name of a product or ingredient asking whether it is gluten free. I would also suggest buying the book Autoimmune Fix – Tom O’ Bryan – which I use as a guideline. General guidelines Choose organic as much as possible. The amount of pesticides, herbicides, fungicides, glyphosate etc being sprayed on the food, is harmful to our gut and overall health. This is also why I recommend IONGUT as a supplement, to help heal the gut. If you cannot choose organic, check the list of the Clean 15 foods which are not high in chemicals and are safer to eat even though not organic, and The Dirty Dozen which should only be eaten if organic. Going gluten, dairy and processed sugar free is all or nothing for results. Little mistakes or cheats can sabotage your chances of feeling better as it takes only the tiniest speck of gluten, sugar or dairy to keep the immune system on red alert and the inflammation raging. Less that 1/8th a thumbnail of gluten can activate the inflammatory cascade to last 2-6 months. Imagine what is happening when you are eating these products more than once a day. By taking care of leaky gut, you reduce the amount of toxic bacteria and food particles that pass through the gut lining into the body, causing an inflammatory immune response. The fastest growing cells in the body make up the inside lining of the intestines. That’s why it takes only 3 weeks to start seeing improvements. Nutrients to reduce autoimmunity Autoimmunity and inflammation are caused by a dysregulated and over-active immune system. To address this the immune system needs to be balanced, not boosted. If you are in severe, crippling pain, or a cascade of autoimmune disorders, the standard pharmaceutical approach for dealing with autoimmune diseases is to suppress the immune system entirely. These powerful medications may be helpful in the short-term. However, in the long term they may affect other tissues in the body; they suppress the immune system so completely that it often cannot protect you when other triggers or irritants come your way and even increase gluten and other food intolerances leading to the development of certain other autoimmune diseases. Anti-inflammatory nutrients First and most importantly is to eat the highest quality of food, preferably organic. Second, supplement with the right nutrients. Aim of protocol Stop the production of antibodies. This involves finding and removing the triggers of the disease such as microbes and allergens (including food). Calm down the inflammatory cascade Activate anti-inflammatory genes Stimulate healing In the spectrum of autoimmune development there are years of tissues destruction with no symptoms. In autoimmune tissue regeneration, there is a spectrum of healing that takes time. It takes 6 months to a year to see noticeable improvements in laboratory testing. There will be a recommended protocol to repair a 'leaky gut,' probiotics to replenish gut flora and nutritional herbs and supplements to help with repair and healing. If after following Phase I for 3-4 weeks, a person does not notice a discernible improvement in symptoms, it may be necessary to consult a practitioner to find out what other culprits may be involved (bacteria, viruses, toxins, chemicals etc.) and whether there are additional worrisome foods which need to be avoided.

A healthy breakfast is vital for providing your body and brain with the fuel they need to get through the day. So often we opt for sugar-filled foods, such as cereals and jams, that send our blood-sugar levels into a pattern of spiking and crashing, affecting our concentration and energy levels. The ideal breakfast should consist largely of protein and healthy fats. This will ensure that your body gets the nutrition it needs during your busy morning, while keeping you feeling full up until lunch. This simple recipe should become one of your staples as it contains all the nutrition that you need to get a headstart first thing in the morning. Try it for a couple of weeks and see how your energy and concentration levels change as a result. For more great breakfast ideas, you might want to consider my New Year...New You programme. Ingredients 1 Ripe avocado 1/2 lemon 1 tsp olive oil 2 eggs Finely chopped tomatoes/peppers 1 slice of wholemeal/gluten-free bread Method Halve the avocado and scoop the flesh into a bowl. Add the lemon juice and olive oil, then mash well. Boil a half-full pan of lightly-salted water. Crack an egg and pour it quickly into the water. Then repeat with the other egg. Cook for between 2-4 minutes, depending on how firm you like them. Check regularly by removing from water with a slotted spoon and prodding gently. Spread the avocado mix onto your toasted bread and serve with the eggs either on top or to the side.

As we roll into the Christmas season, we start to think about mince pies, mulled wine, and all the other treats that make this time of year so special. However, this time of year is also more challenging for those who wish to continue eating healthily while also being able to enjoy all the festivities. For this reason I am always on the look out for healthier versions of classic recipes. This healthier take on classic mince pies offers the same great taste, but with much less sugar and a healthier take on the standard short-crust pastry. Makes 25 For the filling 1 large apple, like Braeburn, Gala 75g raisins 75g golden sultanas 75g currants 65g dried, unsweetened cranberries 60g other dried fruit (sour cherries, blueberries, mango, apricots - dried but unsweetened) Zest and juice of an orange 50g coconut palm sugar (or 2 tsp Stevia if you prefer) 4 tbsp organic butter, cubed ½ tsp cinnamon ½ tsp ground nutmeg ½ tsp ground ginger For the pastry 150g ground almonds 75g coconut flour 1 tbsp coconut palm sugar ½ tsp baking soda ½ tsp sea salt Zest of an orange 115g butter, frozen. Plus a little extra for greasing 1 egg, lightly whisked Method Making the filling Add all of the ingredients above (other than the brandy, if using) into a large saucepan over medium heat. Stir When the butter is fully melted, turn the heat to low, cover and cook for 15 minutes, stirring often. Take the saucepan off the heat and stir through a Tablespoon of brandy, and decant into sterilized glass jars. Leave to cool with the lid slightly ajar, then secure tightly and store until you’re ready to use. Making the pastry Put the ground almonds and coconut flour in a bowl with the sugar, baking soda and salt. Stir in the orange zest. Grate the frozen butter into the flour and mix together with your fingers till a crumb forms. Stir in the egg and bring together with your hands to form a dough. Divide the dough in half, wrap each in film and place in the fridge for 1 hour (or overnight). Preheat the oven to 175˚C. Grease the moulds of a muffin pan with a little butter. Remove the dough from the fridge and place between 2 sheets of baking/ greaseproof paper. Roll with a rolling pin to flatten out the dough till it is pie-crust thin. Using a cookie cutter (or an upturned jam jar - needs to be about 8cm diameter) cut out 25 circles and lightly press into the muffin pan moulds. The pastry can be tricky to work with as there is no gluten holding it together. Be patient. If the pastry splits just push it back together with your fingers and use any pastry scraps to fix it up. Fill up each pie mould with a heaped teaspoon of the mincemeat. Using the remainder of the dough cut out 25 stars to top each pie. Bake in the oven for 12 minutes. Leave to cool in the tins, before gently easing them out. Don’t be tempted to remove from the tin when they come out of the oven. They WILL fall apart!

This article takes a closer look at autoimmune conditions. Many people don't quite understand what they are or how they can affect our health. I discuss the different types of autoimmune conditions, the symptoms to look out for, and what to do if you suspect you might have autoimmunity, or have already been diagnosed. Over 15 million people in the UK are living with a long-term health condition. A long-term health condition (or chronic disease) is a health condition for which there is no known cure, and which is managed with drugs and other treatments. Long term chronic health conditions are non-communicable, which means the problem is systemic (something has gone wrong inside the body of the person with the chronic condition) and cannot be transferred from person to person. Examples of long term, chronic health conditions include cancer, diabetes, cardiovascular disease, chronic respiratory conditions and autoimmune conditions. What is autoimmunity? Autoimmunity is the process whereby the body’s immune system starts to attack itself, resulting in tissue damage. Which cells are attacked determines the autoimmune disease and its symptoms. Today there are more than 100 confirmed autoimmune diseases and many more are thought to have an autoimmune component. These include: Crohn's disease Ulcerative colitis Celiac disease Diabetes Multiple sclerosis Lupus Psoriasis Hashimoto’s thyroiditis Grave’s disease Vasculitis Rheumatoid arthritis Irritable bowel disease Ankylosing spondylitis Symptoms associated with early stages of autoimmune disease There are many symptoms that are associated with autoimmune conditions. If you are experiencing many of these, they could be a tell tale sign that you have, or are developing, an autoimmune condition. However, as with most health conditions, these are only indicators and shouldn't be taken as a diagnosis on their own. Signs to look out for include: Allergies Anxiety and depression Digestive problems Fatigue Gallbladder disease Memory problems Migraines and headaches Muscle or joint pain Muscle weakness Skin problems Thyroid problems Weight loss resistance Yeast infections What causes autoimmunity? Genetic susceptibility: inherited genes determine the likelihood of an individual’s immune system producing self-targeted antibodies. Environmental triggers: infections such as parasites, viruses, bacteria and yeast/fungi, heavy metal toxicity, chemical exposure, air/water pollutants, certain foods etc. Diet and lifestyle: Researchers have found that increased intestinal permeability (leaky gut) is present in EVERY autoimmune disease for which is has been tested. Many diet and lifestyle factors such as gluten, food intolerances, stress, infections (bacterial, fungi etc), poor diet, anxiety and intensive exercise increase intestinal mucosal permeability, enhancing entry of undigested food particles, bacteria, and bacterial toxins into the systemic circulation, provoking systemic inflammation, and triggering numerous diseases. So, while we cannot control our genes, we do have control over what we eat and how we live. Many individuals with autoimmune conditions discover that when they make changes to their diet and lifestyle, this results in a reduction of their symptoms, halting the progress of the disease and, in many cases, even putting it into remission. First steps when an autoimmune condition is suspected When symptoms appear more specific to a certain autoimmune condition, such as Celiac disease or Hashimoto’s, specific antibodies are tested. However, when symptoms are non-specific such as chronic fatigue, fibromyalgia or depression, a doctor may suggest an antinuclear antibody test (ANA). However, given the low specificity of ANA for autoimmune disease, it is important to understand the limitations of a positive test result. A positive ANA is not diagnostic of an autoimmune disease and most individuals with a positive ANA may not even develop an autoimmune disease in the subsequent 3 years if they are asymptomatic at the time of testing. It can take many years, from the production of autoantibodies, for the relative disease to develop. How a Nutritional Therapist approaches suspected autoimmunity I often employ a process called Cyrex testing when trying to assess for autoimmune conditions. The first important determinant with a client suspected of autoimmunity is whether they are producing autoantibodies. The Cyrex Array #5 Multiple Autoimmune Reactivity Screen tests whether autoantibodies are present and is more specific than an ANA test. This is the first, and usually best step to recognise and prognose many autoimmune conditions. The development of an autoimmune disease may be influenced by genetic vulnerability, immune system response to environmental exposures (toxic chemicals, anti-genic foods, infectious agents, etc) and intestinal permeability. Studies have shown that there is a higher chance of developing autoimmunity with intestinal inflammatory conditions. Since there are so many autoimmune diseases, and so many of these disorders show similar symptoms, it can be difficult for the healthcare professional to pinpoint the specific disorder. As a result, many patients are not diagnosed until the level of organ damage from the autoimmune mechanism has advanced enough to cause clinical complaints and poor health. The Cyrex Array #5 tests all relevant autoimmune antibodies to minimise the risk of missing a potential autoimmune condition. Once autoantibodies have been detected, the next step is to ascertain what triggered the immune system to produce antibodies in the first place. This is where the other Cyrex screen tests become important, testing for more specific factors, such as leaky gut (Array 2), wheat/gluten autoimmunity (Array 3), food immune reactivity (Array 10), chemical immune reactivity (Array 11) and pathogen associated reactivity (Array 12), to mention a few of the tests offered by Cyrex labs. Interpreting the results What, for example, is the purpose of the Array 12 test? When a pathogen invades a human host, it can cause flu-like symptoms, such as diarrhoea, fatigue and high temperature. Once the initial symptoms pass, people often assume that the pathogen has been eradicated. However, it is common for the pathogen to remain hidden in the cells, where it can become reactivated, all the while excreting harmful biotoxins. To make matters more complicated, many people acquire and carry a pathogen without ever experiencing the physical symptoms. Although the acute infection stage can be serious, sometimes it is the lingering, reactivating pathogen that can significantly alter a person's health. This explains why disease severity is not necessarily determined by the number of bacteria or pathogens in the body, but more with the magnitude of the immune response. The presence of IGg antibodies in a test allows us to determine that an acute infection has been overcome at some point, but also the liklihood that the responsible pathogen still resides in the cells. By assessing IgG antibodies against pathogens, an experienced nutritional therapist can identify pathogens that are contributing to autoimmune processes. It is typically the silent pathogen that slowly damages the host tissues, causing autoimmune disorders such as the ones mentioned above. The Chemical Immune Reactivity Screen (Array 11) provides a method of assessing antibodies of certain chemicals bound to human tissue thus contributing to an autoimmune cascade, whereas the Multiple Food Immune Reactivity Screen (Cyrex Array 10) helps to identify whether certain foods are triggering a person’s symptoms. Leaving food immune reactivities undetected can result in an autoimmune reaction, potentially developing into an autoimmune disease. It is not possible to control our genetic makeup. However, it is possible to control lifestyle choices and to avoid many harmful environmental factors. To avoid the environmental triggers that affect a peron's immune system, it is important to identify those factors to which their immune system is reacting to. Once the specific antibodies have been identified, we can begin the detective work to isolate the triggers. Here are a few examples: Hashimoto’s has been linked to antibodies to gluten. Ankylosing spondylitis has been linked to antibodies to Klebsiella There is molecular mimicry between C.albicans and human tissue antigens such as thyroid, adrenal and reproductive organs. Chronic and acute endocarditis, an infection caused by certain germs entering the bloodstream and settling in the heart lining, has also been linked to C.albicans. How does an Autoimmune Protocol Diet Help? The aim of the Autoimmune Protocol Diet is to introduce an eating style featuring food selections and vital nutrients that calm down inflammation, support normal functioning of the immune system and promote healing, especially in the case of a ‘leaky gut’. Watch out for my next article explaining the Autoimmune Protocol Diet and which foods are the most important to remove and to include in order to help address an autoimmune cascade.

As part of my thyroid series, I would like to share with you this favourite recipe of mine. The shrimp in this light lunch are a perfect way to support a healthy thyroid, being high in iodine, selenium and omega-3. Cauliflower rice is a great way to swap out starchy carbs for an extra portion of your five-a-day. Serves 2 Ingredients 1 large head of cauliflower (to make cauliflower rice) 1 tablespoon coconut oil 1 teaspoon Chinese five spice powder 1 onion, chopped 2 garlic cloves, chopped 2cm piece of ginger, grated 1 cup shredded carrots 1 cup thawed shrimp (peeled and de-veined) 2 large heads of broccoli Sea salt to taste Method Take the large head of cauliflower and grate it into a bowl with a large cheese grater, to make cauliflower rice. Alternatively, you can blend in a food processor until you achieve a rough, rice-like consistency. Melt coconut oil in a hot pan over medium heat. Add the Chinese five spice powder and heat for about one minute. Add onion, garlic, ginger, and carrot. Sauté for about 3 minutes. Add shrimp, then sauté for another 2 minutes. Add cauliflower and broccoli. Cover and steam for about 5 minutes. Remove the cover and season with sea salt as needed. Toss and serve immediately.

Autoimmune protocols (AIPs) are diets that are specifically designed to reduce inflammation in the body. There are over 100 autoimmune conditions, including rheumatoid arthritis, lupus, Hashimoto's and psoriasis, which all stem from the immune system becoming confused and attacking the body's cells and tissue. The main sign of an autoimmune condition is inflammation, which can be caused by gut permeability ('leaky gut'), where toxins leak through the gut lining and into the bloodstream. An AIP diet addresses 'leaky gut' by removing foods that are high in lectins, phytates and gluten, known to contribute to gut permeability. If you are considering taking up an AIP, you may have concerns about quitting sugar. The good news is that it is only refined sugar that you will have to give up and your body will immediately thank you for this anyway. There are plenty of natural sweeteners still available that you can use sparingly and we are going to take a look at the top five here. The secret is to stick to 20 grams of fructose a day, although if you are diabetic, you may not be able to stand as much sugar as other people. Honey When purchasing honey, it is important to buy only raw organic honey. It is best to buy your honey from a local farmer when possible. Honey is considered a ‘functional food’ meaning that it has nutritional value. For this reason, honey is my favourite go-to sweetener. Honey has 6 grams of sugar per 1 tsp and contains around 40% fructose, compared to 50% in the case of sugar. It also creates less of a sugar spike and is sweeter tasting than sugar, meaning that less is required. Despite this, honey still counts as a ‘free sugar’ and should be used in moderation. Maple Syrup When purchasing maple syrup, only purchase real maple syrup. It is important to read labels. Maple syrup has 5 grams of sugar per teaspoon. It contains numerous antioxidants, some of which have anti-inflammatory properties, and a lower GI (glycaemic index) than sugar, making it less likely to cause a sugar crash. Date paste I like to use date paste to sweeten my treats. Dates can be used to sweeten Protein Balls, homemade cereal, grain-free baked goods and smoothies. While dates are high in sugar, they are also high in fibre, which means that the sugar is not absorbed into the blood as quickly as sugar. Dates have a strong nutritional profile, including several vitamins and minerals such as calcium, vitamin K and magnesium which are all needed for healthy bones, selenium which prevents cell damage from toxins, and folate which is involved in healthy red blood cell formation and important in pregnancy. Molasses Molasses is a by-product of the sugar making process. Purchase only blackstrap molasses, it is nutrient-dense with five times as much iron as steak and 1.5 times as much calcium as cheese! Molasses has a similar GI to refined sugar, however there is some evidence that it may help to stabilise blood sugar. Molasses may not be suitable for anyone with irritable bowel syndrome. Monk Fruit A zero calorie and zero carb sweetener from sub-tropical melon. Monk fruit can be difficult to get hold of in the west, however a powdered derivative is widely available. Monk fruit does not cause blood sugar spikes and contains numerous vitamins and minerals. In addition, there is some evidence that it helps to reduce inflammation in the body. Coconut Sugar While technically AIP compliant, coconut sugar is difficult to digest for many people (due to the inulin fibre) and is technically still sugar. I suggest using only in moderation.

Snacking doesn't need to be unhealthy or a cause of shame and regret. In fact, if you plan your snacks a little ahead of time, it can be a source of valuable nutrition. Kale is a true superfood, with lots of nutrients, including vitamins A, K, B6 and C, calcium, potassium, copper and manganese. It is also a low carbohydrate food so it's perfect for people trying to balance their blood sugar. Garlic is also highly nutritious, being a source of manganese, vitamin B6, vitamin C, selenium and fibre. If you would like to join a growing community of health and nutrition enthusiasts, be sure to join my free, private Facebook group, Your Health is in Your Hands. Serves 4 Ingredients 1 bunch kale, chopped 1 tablespoon melted coconut oil 1 tablespoon garlic powder Sea salt, to taste Method Preheat the oven to 120°C. Make sure the kale is washed and completely dry. Add the kale and the rest of the ingredients to a large mixing bowl. Gently mix until well coated. Layer onto a baking sheet. Bake for 15 minutes. Turn the kale chips over and bake for an additional 5 to 10 minutes until crispy.

This nutritious salad is a delicious source of vegetarian protein. Quinoa is one of the best sources of protein around, and the egg gives an extra boost while helping to keep you full. Olives are a good source of essential healthy fats and add a complex, tangy flavour to the salad. I love this salad because it doesn't require any dressing, making it doubly healthy! Makes 2 servings. Ingredients 2 cups of mixed lettuce leaves 1 cup of quinoa 1 cup or purple cabbage, diced 4 boiled eggs, halved or quartered 2 heaped tablespoons of mayonnaise OR plain yoghurt ½ cup of sliced red onion 2 sticks of celery, chopped, ½ cup of halved, pitted olives 1 teaspoon of dried basil Sea salt and black pepper to taste Method To cook the quinoa, first rinse under cold running water to remove its bitter flavour. Tip into a pan and add double the amount of salted water. Place over a medium heat and bring to the boil. Reduce to a simmer for 10 to 15 minutes, or until tender and the liquid is absorbed. Wash the lettuce leaves and toss them in a serving bowl, then set aside. In a separate bowl, mix all the other ingredients together, including the quinoa. Add to the lettuce leaves and serve.