These antioxidant-packed nuggets from The Gut Health Diet Plan by Christine Bailey are ideal for healing the gut and lowering inflammation. Matcha has anti-bacterial effects on the digestive system making it a useful choice for improving gut health. The raw cacao butter makes the snacks rich and creamy – an indulgent healing treat.

Gut Health Diet Plan

 

Makes: 10 bites

Preparation time: 20 minutes, plus 15 minutes soaking and 30 minutes chilling

Ingredients:

60g/2 ¼ oz/1/3 cup xylitol

60g/2 ¼ oz/ ½ cup dried cherriesor goji berries

120g/4 ¼ oz/ ½ cup cashew nut butter

zest of 1 lemon 1 tbsp lemon juice

1 tsp matcha green tea powder

a pinch of sea salt

2 tbsp raw cacao powder, lucuma powder or goji berry powder

60g/2 ¼ oz/heaped ¼ cup raw cacao butter or coconut oil, melted

30g/1oz/scant ¼ cup plain, vanilla or chocolate vegan protein powder, colostrum powder or collagen powder

½ tsp vanilla extract

matcha green tea powder, lucuma powder or cacao powder, for dusting

Method:

  • Line a baking sheet with baking parchment. Put the xylitol into a blender or food processor and grind very finely. Soak the cherries in warm water for 15 minutes. Drain.
  • Put the cashew nut butter into a food processor or a bowl and add the xylitol, lemon zest and juice, matcha, salt, cacao powder and cacao butter. Pulse, or stir, to combine. Add the cherries and the remaining ingredients, and process, or stir, to form a dough. Chill in the freezer for 30 minutes to firm up.
  • Use a spoon to scoop out walnut-size pieces. Roll into balls and put on the prepared baking sheet. Roll the truffles in a little matcha powder or use some or all of the powders for dusting. Serve or store in the fridge for up to 1 week.

The Gut Health Diet Plan

Christine Bailey

The Gut Health Diet

£12.99, available from Nourish Books

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The combination of spices, lemon and herbs from The Gut Health Diet by Christine Bailey provide plenty of flavour for this Turkish-inspired, one-pot dish. It’s ideal for a weekday meal because it can be prepared ahead of time. Serve with cauliflower rice or Paleo bread, if you like. A spoonful of sauerkraut or pickles alongside the dish will give it a probiotic boost.

Gut Health Diet Plan

 

 

 

Serves: 2

Preparation time: 10 minutes

Cooking time: 55 minutes

Ingredients:

1 small pinch of saffron threads

4 boneless chicken thighs

1 tbsp coconut oil

4 shallots, cut into halves

2 garlic cloves, sliced

¼ tsp ground turmeric

½ tsp ground coriander

½ tsp ground cumin

2 tomatoes, chopped

10 pitted green olives

250ml/9fl oz/1 cup chicken bone broth (page 39)

1 preserved lemon, chopped

1 handful of parsley leaves, chopped

sea salt and ground black pepper

Seeded Paleo Bread , to serve (optional)

Method:

  • Preheat the oven to 180°C/350°F/Gas 
  • Put the saffron in a small mortar and crush using a pestle. Leave to one side.
  • Season the chicken with salt and pepper. Heat the oil in a flameproof casserole over a medium heat and cook the chicken on all sides for 2–3 minutes to brown it. Remove the chicken and leave to one side.
  • Add the shallots, garlic, saffron and spices to the casserole. Cook gently for 5 minutes or until the shallots are soft. Return the chicken to the casserole and scatter over the tomatoes and olives.
  • Pour in the broth and bring to the boil. Cover and cook in the oven for 45 minutes or until the chicken is tender and cooked through. Stir in the preserved lemon and parsley, then serve with Paleo bread, if you like.

 

This recipe of Thai green vegetable curry comes from the book Top 100 Low-Carb Recipes by Nicola Graimes. The Top 100 Low-Carb Recipes is the essential tool for anyone who is interested in controlling their weight by cutting down their intake of carbohydrates. The key to success is eating the right type of carb alongside good sources of protein and fat.

Low Carb Diet 2

 

Ingredients:

2 tsp sunflower oil

200ml/7fl oz/1 cup reduced-fat coconut milk

150ml/5fl oz/2⁄3 cup vegetable stock (see page 23)

115g/4oz/1 cup small broccoli florets

1 corn on the cob, husk removed, sliced into 2cm/3⁄4in pieces

1 small red pepper, seeded and sliced

55g/2oz/1 cup fresh spinach leaves, shredded

salt and freshly ground black pepper

1 tbsp chopped fresh coriander/cilantro, to garnish

Spice Paste:

3 green chillies, seeded and chopped

1 stick lemongrass, peeled and finely chopped

1 shallot, sliced juice and zest of 1 lime

1 clove garlic, chopped

1 tsp ground coriander

1 tsp ground cumin

1cm/1⁄2in piece fresh ginger, peeled and grated

2 tbsp chopped fresh coriander/cilantro

Method:

  • Place all the ingredients for the spice paste in a food processor and blend to a coarse paste.
  • Heat the oil in a large saucepan and fry the spice paste for 1 minute, stirring. Add the coconut milk and stock and bring to the boil. Reduce the heat and simmer for 10 minutes until reduced.
  • Add the broccoli, corn and red pepper and cook for 3 minutes, then add the spinach and cook for another 2 minutes until the vegetables are just tender.
  • Season to taste and sprinkle with coriander/cilantro before serving.

Top 100 Low-Carb Recipes

Nicola Graimes

Top 100 Low-Carb Recipes

£5.99, available from Nourish Books

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Keep your eyes peeled for Herbs by Judith Hann, out in September 2017. To get a little taste of this fantastic book and enjoy the behind the scenes of the photoshoot, follow the great work of our design and editorial team on Nourish Books Instagram!

Herbs 2

 

Herbs 4

Herbs 5

Herbs have a transformative power – they can lift a dish from humdrum to heavenly. Written by a true herb aficionado, Herbs is an ode to enjoying herbs all year round. In each seasonal chapter, Judith Hann skillfully weaves together guidance on cooking and growing – whether you have a full herb garden or simple pots on the windowsill – so that you can find recipe inspiration for more common herbs, as well as discover the wonderful varieties of herbs that aren’t so readily available in the supermarket. Judith shares a huge collection of recipes that have been tried and tested at her herb cookery school – from simple herb sauces and salads to more ornate dishes, such as Guinea Fowl with Lovage and Lime, or Spare Ribs with Plum, Chilli and Sage Sauce. Also included are herb features, which provide a wealth of further quick recipes and ideas for:

  • Pestos, made with a variety of herbs
  • Herb syrups and sugars
  • Herb ices
  • Preserving recipes with herb flavourings
  • Herb cheeses, and many more

Full of anecdotes, this is a wonderfully personal account of a love affair with herbs, as well as an indispensable guide on how to make the most of them every day.

Barbecue2

If you’re planning on firing up the barbecue, this is a good time to turn to the Barbecue chapter of my new book The Right Bite. On the face of it, a barbecue ticks a lot of health boxes, after all, grilled meats and salad seem to be a relatively healthy option, but there are some major pitfalls to watch out for. Here are four top tips to help you enjoy your next barbecue and maximise the potential health benefits.

  1. Select a Superior Sausage
    If you’re partial to a sausage, then take a close look at the actual meat content on the label, as this can vary dramatically. Some sausages contain less than 40% meat, which can include fat and connective tissue too, and which leaves a lot of room for fillers, such as rusk and water. The more your sausage leaks water or white liquid into the pan, the more it is likely to be largely made up of fillers. A premium sausage will contain 85-90% meat which makes it of far superior quality and ensures fewer additives and fillers. If you’re wondering which sausage to choose, spare a thought for a venison sausage – they’re a better source of protein than beef or pork sausages, as well as containing higher levels of energy-boosting iron.
  1. Tone Down the Toxins
    It’s a smart move to use lean cuts of meat, such as chicken, and to cut the fat off any red meat, as this will help to reduce the amount of fat that drips from the meat onto the barbecue which causes flames. Cooking meat over an open flame can lead to the creation of powerful toxins, known as polycyclic aromatic hydrocarbons (PAHs) which have been associated with an increased risk of cancer. You could also partially cook the meat in advance, so that barbecue cooking time is reduced. Using smaller cuts of meat and cutting off any charred bits could also help to reduce your potential exposure to PAHs.
  1. Shun the Sauces
    It’s easy to undo all your good work and careful choices by getting carried away with sugary sauces and glazes. A modest 37ml serving of sweet chilli or honey-based barbecue sauce contains around 4 teaspoons of sugar, so it’s important not to pour it on with a liberal hand. If sauce is a must, then opt for an unsweetened chilli sauce, a hot pepper sauce or even mustard, as these contain very little sugar.
  1. Keep the Coleslaw
    If it’s a toss up between coleslaw and potato salad, then you should choose coleslaw every time. Largely made up of antioxidant-rich cabbage and carrot, it contains about half the carb content of potato salad and twice as much fibre, which is good news for your waistline and your digestion. It’s also a smart move to opt for full-fat rather than low-fat coleslaw, as manufacturers often add extra sugar to low fat products to enhance the flavour, and coleslaw is no exception.

If you’d like more handy barbecue tips or would like to find out about the best choices for picnics, takeaway food and other tricky eating situations, then The Right Bite is definitely the book for you!

Jackie Lynch is a Registered Nutritional Therapist and runs the WellWellWell clinics in West London. Passionate about the importance of good nutrition for optimum health, she creates practical nutrition programmes suitable for a busy 21st century lifestyle. Jackie also provides advice and support for a range of blue chip companies, in the form of individual consultations for staff, nutrition workshops and menu analysis and has acted as a food consultant for brands such as Tetley. She is the ‘go-to’ person for the Mail on Sunday for sensible nutrition advice and has a regular column in Reveal Magazine. Jackie is also Chair of Trustees for the Institute for Optimum Nutrition.

RightBite_cover

Jackie Lynch
The Right Bite
Available from Nourish Books
 

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The term ‘training’ can mean so many things. For some of you it will be about increasing your stamina over an increasing distance; for others it will be about increasing your speed. You might train using a combination of speed, core, strength and endurance sessions or you might use only one or perhaps two of those techniques. Some of you will go with active rest days, while others might take whole days off altogether. Whether your sport is running, cycling, swimming or team-based, you probably know that training is fundamental to your performance.

Training Food author Renee McGregor interviews Rio 2016 Olympics qualifier Aly Dixon. Aly is a long-distance runner, the fastest British woman to finish the 2016 London Marathon, assuring her place in Rio 2016.

Renee McGregor is one of the UK’s top sports nutritionists, advising athletes from amateur to Olympic levels. With years of experience and expertise in sports nutrition, she offers vital and unequalled insight into what you need to fuel your success in your given sport.

Alyson Dixon is an English long-distance-runner who has competed in several marathons and half marathons and won the 2011 Brighton Marathon. She competed for England at the 2014 Commonwealth Games, but did not finish due to a calf injury. This year she qualified for the Rio 2016 Olympics. For more information, you can visit her website.

 

You can’t put a limit on anything. The more you dream, the farther you get. – Michael Phelps

Training Food author Renee McGregor interviews Rio 2016 Paralympics qualifier Piers Gilliver. Piers is Britain’s number one wheelchair fencer and he qualified for the 2016 Rio Paralympics.

Renee McGregor is one of the UK’s top sports nutritionists, advising athletes from amateur to Olympic levels. With years of experience and expertise in sports nutrition, she offers vital and unequalled insight into what you need to fuel your success in your given sport.

14 days feature
We are starting the second week of #14days of Wellbeing, our wellbeing marathon to kick start the summer. Last week we shared a lot of exciting material, including extracts from our back list, videos and relaxation exercises.
Working with our sister imprint Watkins Publishing, we have been offering the chance to explore Gateways to Health, a great series from our backlist that includes succinct and effective practical exercises that can be performed anywhere and develop your mind-body balance if practiced everyday.
We have been sharing nutritional advise and tips everyday, including Christine Bailey’s healthy recipes, Saimaa Miller’s recipes and detox tips, and Renee McGregor advice on sport nutrition.

Swami Saradananda has been busy preparing a series of short videos that focus on the practice of mudras, delving into some of the mudras, and including practical exercises to increase flexibility in your hands and fingers.

Sound is a fundamental part of who we are. Our brains have evolved to respond to different sounds in certain ways – a scream sends a surge of adrenaline into our system while the soothing rhythm of a lullaby has a relaxing effect on our body and mind, encouraging us to sleep. We respond to sound not only with our consciousness, but also with our physical selves. We have been sharing Lyz Cooper’s sound healing exercises and awakenings sounds, inviting you to pay attention to the sounds that surrounds you, and the emotions they trigger.

We have been working with Tamara Russell to find the best way to incorporate some mindfulness exercises in your #14days practice. How does your mind react to the challenge of learning a new movement? Is this a reaction you see elsewhere in your life at all? Like Tamara Russell’s cup of tea and paintbrush, we shared Tamara’s mindfulness exercises that can be fitted into your daily routine.

You can still read all these material, plus our playlists and daily competitions, registering for free on www.14daysofwellbeing.com.
For those who are following us, we hope you enjoyed this first week, let us know what you think, you can comment on our blogs or social media. For those who are not registered yet, you are still on time! You can still register for free on www.14daysofwellbeing.com.
Many more exciting videos, nutritional advice, books and recordings from our authors are still to come, including Renee McGregor’s exclusive interviews with Olympic athletes Aly Dixon and Piers Gilliver.

14 days feature

14Days of Wellbeing is starting soon! Get ready and sign up on www.14daysofwellbeing.com.
From Monday the 20th and for 14 days we will be sharing our author’s classes, listen to exclusive interviews, healthy wellbeing tips and tricks from our authors and nutritionists, and chapters from our books. All free and available from 14Days of Wellbeing website.

Once you sign up, make sure to keep your username and password to hand. You will be able to use it for this and the future programmes.
Check your e-mails, each day for 14 days you will receive an update via email, inviting you to enter our competition of the day.

14Days of Wellbeing is an opportunity to reconnect with your mind, body and spirit, and engage with us at Watkins and Nourish.

Be part of our community by keeping an eye on our social media and following the hashtag #14days!
Follow us on Facebook, Twitter and Instagram. Across all of our channels there will be yoga tips, mudra exercises, interviews, expert advice, delicious and nutritious recipes, motivational images, and meaningful extracts to inspire you to live your best life.

We hope you will enjoy, and let us know how you experience the 14Days of Wellbeing!

 

Barbeque and picnic season is here! This easy and refreshing salad from Kristen Hartvig’s Healing Berries is the perfect dish to share with family and friends this summer, and each portion is only 219 calories.

Serves 4

Preparation and cooking time: 50 minutes

Ingredients:
100g/ 3 ½oz/ ½ cup wild rice
2 tbsp walnut oil
4tbsp Raspberry Vinegar
25g/ 1oz hazelnuts, finely chopped
25g/ 1 oz almonds, finely chopped
2 spring onions/ scallions, finely chopped
500g/ 1lb 2oz strawberries, hulled and sliced
sea salt

Method:

  • Put the rice in a pan of cold salted water. Cook according to the package instructions until all the water is absorbed. Leave to cool and then mix in the walnut oil and the raspberry vinegar.
  • Toast the nuts in a dry frying pan with a little salt until just golden.
  • Place the rice in a large salad bowl. Add the toasted nuts, spring onions/ scallions and strawberries. Toss together and gently serve.

Kirsten Hartvig is an acclaimed nutritionist, medical herbalist and registered naturopath practising in East Sussex, and in Denmark Kirsten Hartvigwhere she is a government adviser on natural health. She is the author of 14 books on natural health, including Eat for Immunity, The Big Book of Quick & Healthy Recipes, and The Healthy Diet Calorie Counter. Kirsten also runs regular health retreats in the French Pyrenees, organizes local herb walks and gives talks and workshops on natural health in practice. She lives with her family in Forest Row, UK. Visit her website at kirstenhartvig.com.

HealingBerries_MiniJacket-300x459

Kirsten Hartvig
Healing Berries
£12.00, available from Nourish Books

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Unlike some of the rather bland alternative grains on the health-food store shelf, spelt tastes like a nuttier version of fluffy wheat. And yes, it’s good for you, too! Unlike much wheat, where the nutritional benefits of bran and germ are largely removed during milling, the good stuff in spelt is found in the inner kernel of the grain, and so survives the milling process unscathed.

Spelt really is a cook’s best friend. It’s great for making bread and cakes, and it can also make pastry and biscuits with a wonderful, crisp texture. The nutty flavour of spelt makes everything taste good, and the flour behaves in much the same way as wheat, if not better, so you don’t really have to learn any new techniques.

I think it’s always best to think of recipes as a guide, rather than strict instructions to be rigidly adhered to, so it’s important to practice using spelt in a variety of ways. It won’t take long for you to get used to using it – and once you do, you’ll never look back.

Spelt_Seeded_End_Paper_2
As there is generally a higher protein content and a more delicate gluten structure in spelt flour, you don’t need to knead it for as long as when making wheat bread. Remember, though, that it is more hygroscopic than refined flour, which means the dough will require a little more liquid, as you work the ingredients together, to prevent it from drying out. If your bread dough is feeling a little dry when you’re kneading, make sure you don’t just push on; instead, add more liquid. As bakers will tell you, the wetter the dough, the better the bread will be.

Never shy away from adding more water, milk or other appropriate liquid to keep the dough soft and supple. A dough that is dry and tough after 10 minutes of kneading isn’t going to improve after proving and baking.

Some great advice when it comes to making bread with spelt:

•  Bake it in a tin or basket. The gluten structure in spelt is different to that in wheat flour and it’s the network of fine gluten strands that gives the dough its structure, so a spelt loaf will benefit from being supported as it cooks.

•  Spelt dough can be quite dense. To make it softer, add a tablespoon of clear honey to give a pliable texture and to bring out the flavour.

•  To loosen the bread, add some fat – a little unsalted butter will do the job, and  it’s better than oil.

To know more, you can read Spelt by Roger Saul.

9781848991965-300x390

Roger Saul
Spelt
£16.99

 

 

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Saltado is a Peruvian one-pan dish with an Asian influence. Traditionally made with beef, this vegetarian version features marinated cubes of tofu, new potatoes and red peppers in a herby, spicy tomato sauce.

7-Tofu & Pepper Saltado

Serves: 4
Preparation time: 20 minutes, plus 1 hour marinating
Cooking time: 45 minutes

Ingredients:
6 tbsp dark soy sauce
3 heaped tsp hot chilli paste
400g/14oz firm tofu, drained, patted dry and
cut into cubes
3 tbsp olive oil, plus extra if needed
450g/1lb new potatoes, peeled and cubed
2 large onions, chopped
2 large red peppers, deseeded and cut
into chunks
4 large garlic cloves, crushed
2 tsp ground coriander
2 tsp ground cumin
1 tbsp white wine vinegar
550g/1lb 4oz tomatoes, skinned, deseeded
and chopped
2 large handfuls of mint leaves, chopped
2 large handfuls of coriander leaves, chopped

Method:

  • Mix together 2 tablespoons of the soy sauce and 2 teaspoons of the chilli paste in a large, shallow dish. Add the tofu and turn until it is coated in the marinade. Leave to marinate for 1 hour.
  • Twenty minutes before the tofu is ready, heat the oil in a large, deep frying pan over a medium heat. Add the potatoes and fry for 16–18 minutes, turning regularly, until golden and crisp all over. Remove the potatoes with a slotted spoon and drain on kitchen paper.
  • Add the tofu to the pan and cook for 10 minutes, turning occasionally, until golden all over. Remove from the pan and drain on kitchen paper.
  • Add more oil to the pan if needed, then add the onion and cook for 6 minutes until softened.
  • Add the red peppers and cook for another 3 minutes until tender. While they are cooking, mix together the garlic, ground spices, vinegar and the remaining soy sauce and chilli paste, then add it to the pan with the tomatoes and 5 tablespoons water.
  • Cook for 5 minutes, stirring regularly, until the tomatoes break down to make a sauce.
  • Return the cooked potatoes and tofu to the pan with three-quarters of the herbs and heat through. Serve sprinkled with the remaining herbs.

Nicola Graimes is an award-winning cookery writer and former editor of Vegetarian Living magazine. She has written more than 20 books.

Veggienomics-Vegetarian-Cookbook-by-Nicola-Graimes

Veggienomics by Nicola Graimes is available now with free UK postage

Order the book here