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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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Reconnect with your resolutions with our 14 days of wellbeing! For the next 14 days we will be sharing some of the best advice from our books and authors to help you improve your wellness. From spirituality (on our Watkins sites), to health and diet,  we will be sharing some tips and advice with you to help you heighten your spiritual, mental and physical health for life. If you would like to be part of the campaign please keep an eye out on our social media, and follow the hashtag #14days!

Happy 14 days of wellbeing!

If you would like to follow us and share your wellbeing journey please follow us on the platforms below, and share your experience using #14days!

Facebook – https://www.facebook.com/nourishbooks/

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Did you overindulge over Christmas and New Year? Want to supercharge your 2016? Then watch this video! Nutrition expert Christine Bailey talks us through the best supplements to add to your healthy green juices and smoothies. Want more energy? Healthier skin, hair and nails? To lose weight? Then watch this and get detoxing!

SuperchargedGreen

 

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
Available in January 2016.
Buy from Amazon now.

We’re happy to announce that we have recently released a new app on the Apple App Store – Jo Pratt’s Healthy Food: Recipes for Every Day!

“Jo has done it again… lovely, light, delicious food”

– Jamie Oliver.

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An app packed with mouth-watering yet simple dishes from acclaimed cookery writer Jo Pratt, this stunning collection of nutritious recipes is for anyone looking to eat well. With the recipes available to access on your iPad or iPhone you can easily check that you’ve picked up all the ingredients while you shop!

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Start the day with Ginger Berry Muffins or Raspberry Yogurt Pots, enjoy a light meal of Poached Chicken Broth with Spring Greens or a more substantial Beetroot Gnocchi with Walnut & Watercress Pesto then treat yourself to a guilt-free Dairy-free Vanilla & Blueberry Cheesecake of Chocolate Pumpkin Brownies. This is the perfect  companion app for the                                                 everyday cook who wants to eat and live deliciously                                                   well.

 

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Download Jo Pratt’s Healthy Food today!

£2.29

 

street

Wandering around the many areas of Merseyside, one is struck by the shuttered shops that now form the toothless grin of many a high street in recession. Many of those gaps, I have noticed, are being filled with the shiny frontage of “metro” supermarkets.  As a consumer it is easy to feel instant relief at this. Convenient, open late, and an indication that things are improving in the economy perhaps? However, the march of the supermarkets seems to hide a dark problem.

Recently, I was lucky enough to spend the day with a farmer friend. Young, enthusiastic and the organiser of the Wirral Food Festival, his optimism was important in the face of the challenges faced by local growers. He explained how important the festival was in showcasing the best of local food producers as they may well be a dying breed.  I was very interested to know how we could stop this from happening. We the consumers, it seems, hold the key. Choose your local shops over the supermarkets as much as you can.

It seems the supermarkets are ruthless in negotiation, often making verbal agreements for huge orders only to reject the produce if is not “body beautiful” or for any other minor reason. Farmers are also forced to grow more than they can expect to supply as there are hefty penalties (financial and the lack of repeat business) incurred if they come up short.  This results in huge wastage and massive loads of unwanted produce being “dumped” on the market, demolishing the value of British meat and veg altogether. I was so surprised to hear that the wonderful “buy one get one free” offers are paid for by the farmers, not the supermarket. If supermarkets are selling to us for a discount, they are forcing the farmers to sell to them for that discount. No skin off the nose of the supermarkets and totally devastating to the farmers who are over a barrel. Similarly with the producers of British meat. We as consumers are demanding huge amounts of cheap meat.  We would rather travel to a supermarket and pay a few pounds less for meat and veg than pay that bit extra and buy from our local butcher or farm shop.

pataks_nisha_squar_2852765bThere is a huge price to pay for this, consumers:  the death of local business!  We have a choice how we spend our money. In saving a couple of pounds this is what we lose as a nation. We lose the very heart and lungs of our high streets, our butchers, green grocers and fishmongers. By insisting on perfectly formed vegetables, we encourage supermarkets to tyrannically reject perfectly delicious British produce. As a cook and food writer, I know full well that the best flavours lie deep in the matured, the gnarled and the knobbly.

Think about our favourite holiday destinations – what we love about them are the local artisan bakers, the shop windows full of cheeses and hams, the beautiful bright chaos of the fruit and veg stalls, and local produce in local restaurants.  Well, here’s the thing, we can have all of those things here in our very own highstreet if we just keep supporting our local shops.

My challenge to you is this: to go meat free one day a week. Have better quality meat from your local butcher less often. This small sacrifice will save your local producers, your high street, and your health.

I know that asking an Englishman to give up meat is like asking him to remove a limb, but it’s just one day. Just think – by doing this and spending what you save at your local butchers and greengrocers, you are saving the charming food markets, the wonderful produce, and the bustling high streets that make up the very heart of England.

Meat Free Monday Spiced Fritters

Cup full of Gram Flour
1/2 teaspoon baking powder
salt
lemon juice
2 heaped teaspoons of curry powder or garamasala
garlic puree
Vegetable chunks-any trimmings

Mix all the ingredients except the veg with enough water to give you a thick pancake mix consistency.  Chop all your left over veg trimmings, dunk them in the batter and plunge fry.  Great way to turn your left overs into crisp spiced nuggets.

 

Pimp My Rice_Cover_WEL

 

Nisha Katona

Pimp My Rice

Available 15th October 2015

Preorder from Amazon now.

Steve Nobel interviews Renee McGregor, author of Training Food.
Follow Watkins Media on SoundCloud and listen to the latest interviews and talks.

Renee McGregor Bsc(hons) RD PGCERT(sportsnutr) is a registered dietitian and is one of the UK’s top sports nutritionists who has over 14 years experience advising athletes and their coaches at all levels.
Renee is a regular contributor to BBC Food, Cycling Plus, Trail Running Magazine, Runner’s world Magazines and she is the author of Training Food.
This book is written to help you understand the science of sports nutrition through practical advice and is packed with over 100 delicious and easy to make recipes to enhance your physical performance.

On this podcast:
Nutrition requirements for different types of sport.
Organic versus processed food during training.
Micronutrients and supplements during training.
Vegetarian versus meat eating during training.
Combining of carbs, protein, and fats.
Getting the right kind of hydration for our chosen sport.

9781848992696-300x462

Renee McGregor
Training Food
£10.99
Available from Nourish Books

 

 

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– by Lowri Turner

The Hunger Type Diet starts with getting your breakfast right. By this I mean eating the best food to get all your Hunger Type hormones working properly. And yet this is probably the meal that most people get wrong. How? You’re busy, so you grab a couple of slices of toast with jam, or a muffin or a croissant, or you just attach a jump-lead to your brain, aka glug down a strong coffee. But all of these are bound to unbalance your Hunger Type hormones and set off a tsunami of cravings that last for the rest of the day.

Peanut Butter and Blueberry Smoothierecipe
Many dieters are frightened of peanut butter, because the calorie content is so high. There’s no doubt that if you spread it on toast like tile adhesive you’ll put on the pounds, but it’s full of healthy fats and a little goes a long way, as in this smoothie.
Serves: 2
Preparation time: 5 minutes
Ingredients: ¾ cup rolled oats; 2 tablespoonss sugar-free smooth peanut butter; 2 cups blueberries; ½ cup vanilla flavor whey protein powder; 4 tablespoons fat-free Greek yogurt; 1¾ cups skim milk; 2 tablespoons flaxseed

1 Put all the ingredients in a blender or food processor and add 1¼ cups water, then blend until smooth. Serve immediately.

Quinoa Crunch Bars
For those who haven’t heard of quinoa, it’s a grain used all across Central and South America. Higher in protein than rice or wheat, it makes these
bars better at keeping your blood sugar and hunger hormones stable.
Makes: 6
Preparation time: 10 minutes
Baking time: 20 minutes, plus cooling
Ingredients: 1½ cups quinoa flakes; ½ cup rolled oats; ¹/D cup stevia-based granulated sweetener; 2 tablespoons ground flaxseed; ½ cup chocolate flavor whey protein powder; 2 tablespoons cocoa powder; 1 tablespoon chopped hazelnuts scant ½ cup coconut oil, melted; 4 tablespoons agave syrup.

1 Preheat the oven to 375°F. Line a 12 × 9-inch baking pan with baking parchment. Put all the ingredients in a large bowl and stir well to combine, using a wooden spoon.
2 Tip the mixture into the prepared pan and use your hands to press it down evenly. Bake for 20 minutes or until golden brown. Remove from the pan and
leave on a wire rack to cool completely. Cut into 6 bars before serving.

Bran and Berry Muffins
Oat bran might look like the stuff with which you line a hamster’s cage, but it is fantastically high in fiber and low in calories. It bulks out these muffins so that they keep you satisfied until lunchtime.
Makes: 6
Preparation time: 10 minutes
Baking time: 25 minutes, plus cooling
Ingredients: Generous ¾ cup whole-wheat flour; 1 teaspoon baking powder; ½ teaspoon baking soda; ¹/D cup berry flavor whey protein powder; 1 tablespoon oat bran
¹/D cup stevia-based granulated sweetener; 2 eggs; Heaping ¹/D cup fat-free Greek yogurt; ½ cup canola oil; 2 teaspoons agave syrup; 1 teaspoon vanilla extract; ¾ cup fresh strawberries, hulled and finely chopped

1 Preheat the oven to 350°F. Line a muffin pan with six paper cases. Sift the flour, baking powder, baking soda and protein powder into a large bowl. Stir in the bran and sweetener.
2 In another bowl, beat the eggs with the yogurt, oil, agave syrup and vanilla extract, then pour this mixture into the dry ingredients. Add the strawberries and stir gently with a wooden spoon until just combined.
3 Fill the muffin cases and bake for 20–25 minutes until golden brown. Remove the muffins from the pan and leave on a wire rack to cool completely before serving.

HungerTypeDiet_PB_US_CMYK-300x463

Lowri Turner
The Hunger Type Diet
ISBN: 9781848999770
Available from Nourish Books

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feat image caffeine

– by Renee Mcgregor

Some people can’t even think about stringing a sentence together before they have had their first shot of caffeine, while others will be reduced to a nervous wreck simply from inhaling coffee fumes.
So what is the deal with caffeine?
For years we were told to be wary of how many caffeinated drinks we consumed daily as they had diuretic properties, resulting in dehydration.
As science evolves, messages change and the truth is that a moderate consumption – 1–3 strong cups of coffee a day, 3–6 cups of tea or a can of coke – will have no negative effect on your health.
When it comes to sports nutrition, caffeine has its own part to play. It has been used by many elite athletes as a performance- enhancing substance, but as with everything, what works for one person doesn’t necessarily work for another.
Individuals are either caffeine responders or non-responders. If you are someone who can drink a cup of coffee late at night and still sleep like a baby, you are a non-responder. In other words, caffeine has no effect on you at all. If, however, the opposite is true and you will be up all night, tossing and turning, you are responder. Caffeine works best as a performance enhancer in those who are responders and the suggested dose is 1–3mg/kg bW about an hour before training/competing.
If you find that you respond strongly, I would suggest sticking to the lower limit of this value and definitely practise drinking this amount in training.
For non-responders there is some evidence to suggest that cutting caffeine out completely for 10 days and then re-introducing it before a competition can have more enhanced effects.
That said, you have to weigh up if the withdrawal symptoms are worth it or not!
My advice to athletes is that if you habitually drink caffeine then it is best not to change anything immediately before a competition.

 

training-food

 

Renee McGregor
Training Food
ISBN: 9781848992665
£10.99

 

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Some nutrients have a direct effect on our emotions helping us fighting seasonal distress and mood changes, which can appear during this time of the year. Adding to your diet foods that are reach in selenium, B vitamins and protein will help you to improve the way you feel and cheer you up from the seasonal downs.
Here some suggestions from Janet Wright from The Top 100 Health Tips:

Avocado
A low-fat diet really can get you down! This creamy fruit provides healthy fats, which raise serotonin levels and keep you happy.
Scientists have found people are more relaxed after a higher-fat meal, and even feel less pain. Some fat is also necessary for the body to absorb nutrients that can improve your mood, such as vitamin E. No wonder people eat junk foods when they’re feeling low. Avocados are the healthier alternative: instead of saturated fat, they provide healthy monounsaturated fat. They are rich in tryptophan, along with vitamin B6 and folate, which helps the body turn tryptophan into the feel-good chemical serotonin.

Sea Vegetables
Sea vegetables, or seaweeds, best known for their use in Japanese cuisine, contain an unrivaled range of nutrients that promote emotional health and keep the brain alert. They contain a wide range of minerals: magnesium helps to relieve stress-related symptoms, such as heart palpitations; calcium helps to stabilize moods; and iron provides energy to the many people. The wide range of sea vegetables now available is rich in iodine, which supports thyroid function. A slightly underactive thyroid, which is fairly common, especially among women, often causes depression and lethargy before any other signs lead to diagnosis.

brazil nuts

Brazil Nuts
Can a few nuts really be the answer to depression, for some people?
This tasty snack contains a rare source of a mineral that can protect against depression and anxiety. In fact brazil nuts are the richest source of a mood-boosting mineral called selenium. People whose diets are deficient in this have been found to suffer depression, anxiety, and fatigue, and to feel better when they eat selenium-rich food. The harmless Brazil nut contains other mood-enhancing nutrients, too, such as magnesium, which soothes stress and anxiety. Just a couple of brazil nuts are enough to meet most people’s selenium levels.

Oysters
Famed for putting a sparkle back in your sex life, these molluscs are also packed with omega-3. That’s partly because they’re so rich in zinc, along with practically all the other minerals we need for good health. Packed with nutrients, oysters act as a general health tonic, as well as enhancing sexual well-being. They are a very rich, low-fat source of omega-3 fatty acids, which make us feel happier and livelier by supporting the brain’s healthy functioning. They are also full of b vitamins, essential to mind and mood.

Milk
Many women become irritable, forgetful, or depressed before a period starts: the well-known symptoms of premenstrual syndrome (pms). A glass of milk can be the simplest answer, as it contains many nutrients that lift and stabilize mood. It is rich in calcium and vitamin d, which together have been found to reduce or even prevent pms symptoms. As with other animal foods, it’s best to buy organic because it contains up to 70 percent more omega-3 oils, which help the brain to function.

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Janet Wright, The Top 100 Health Tips

Find out more health tips in Janet Wright, The Top 100 Health Tips