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Help-yourself Tuna Rice Salad
Serves: 8 Cook time: 30 minutes Nutrition per serving: Calories: 328kcal Carbs: 49g Protein: 14g Fat: 10g Fibre: 2g Ingredients: Approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice) 400g tuna in springwater 200g frozen petits pois, defrosted 2 red peppers,...
Vitamin D Deficiency Treatment: How Long Does it Take to Feel Better?
Our bodies are very adaptable but optimal health is still a delicate balance which depends on an adequate supply of key nutrients. These include the basic building blocks of our bodies like protein but also the vitamins and minerals which enable so many of the...
Pasta with tomato, anchovy & rosemary sauce
A delicious recipe and the use of anchovies adds a subtle rich salty-savoury flavour and heart healthy omega-3 fatty acids. Serves: 4-6 Cook time: Prep 10 minutes & cook 40 minutes Ingredients: 3 tbsp olive oil 30g butter 1 small tin anchovies in oil,...
Exploring The Relationship Between Omega 3 and Sleep
There is always a lot of talk about omega 3, and why it is important to ensure to get enough intake on a daily basis, or at least regularly each week. The three important fats that comprise it are ALA, EPA and DHA. If we need to refer to them throughout this article,...
Focus on Fat
Fat is a source of essential fatty acids, which the body cannot make itself. Fats and oils are made up of molecules of fatty acids which can be saturated or unsaturated. Fat has a number of important functions in the body: Fat is a valuable energy source The membrane...
How to improve your vitamin B12 levels
Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin. It must be taken in through the diet; it is naturally present in some foods, added to others and is available as a dietary supplement and prescription medication. It is required in the body...
Smoked salmon omelette
Serves: 2 Cook time: Less than 10 mins Ingredients: 4 large eggs (201g) 1 courgette, grated (158g) Handful of chopped fresh chives (17g) Small knob of butter (36g) 100g smoked salmon (100g) Method: Beat eggs in a bowl with a little water, mix in...
The best food sources of vitamins
Vitamins help our bodies grow and develop normally. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. Knowing about different vitamins and what they do can help you to make sure you get enough of the vitamins that you need. There...
Improving Your Vitamin D Levels
Vitamin D is a fat-soluble vitamin and is often known as the ‘sunshine’ vitamin as it is the only nutrient, which the body makes from direct sunlight on the skin. Vitamin D obtained from the sun, and equally from food or supplements, needs to be converted in the body...
Perimenopausal? Your diet can help you
The perimenopause is a condition that occurs prior to the full-blown menopause itself. Just like the full menopausal state, there is no known ‘cure’ for the perimenopause. To help yourself if you are suffering, changes in diet will be the only way to cope with your...
Get ready for hay fever season!
Some of you may feel that hay fever lasts forever over and above the main seasons which spread, approximately, from mid-March to the middle of May, then the next season kicks in from the end of May through to July. It may feel however, that there is no gap in between...
The link between food and mental health
If you suffer from ups and downs, mood swings, anxiety, depression or other mental health issues, have you taken a look at your diet? Making sure the food that you consume is full of nutrients and well-balanced, this will aid not just your physical health, but your...
Easy dairy-free coconut chicken and green pepper curry
If entertaining a group of friends or family over Easter for a few days, you will be cooking plenty of food! Make use of your leftover roast, such as chicken, and provide them with a delicious curry – easy and quick to make – smells and tastes divine! If you have...
Vegan Caribbean lime cheesecake
The citrussy and zingy taste of lime is always refreshing. But a bit of sweetness, without sugar, is difficult to achieve. This cheesecake is a combination of sweetness and citrus, which provides a lovely balance. A great dessert to serve at Easter. A huge selection...
How diet can affect your health and the environment
In previous years, we used to worry about how your daily diet would affect your health and weight. From the 70s onwards, fitness became the buzz word, along with superfoods and crash diets. But drastic environmental changes have forced us all into thinking harder...
Gluten free sundried tomatoes and asparagus with parmesan and rice noodles
This is a perfect lunch for those who have to eat gluten free, but the flavour is still lovely and intense from the tomatoes. It’s a great quick lunch for 2, but if you need more, simply double up or treble up the quantities! Serves: 2 Prep time: 10...
Mediterranean Fish Bake
This dish is very easy and extremely tasty (and healthy too). Make sure you examine the fish you buy carefully; it should smell of the sea, not fishy, eyes should be bright and scales gleaming. Fresh fish is the key to the dish. This recipe is nutritious from a...
Orange and nut bliss balls
These small but appetising ‘one-bites’ will calm down any hunger or sugar cravings, should you get a snack attack. Simple to make, they will only take you around 5 minutes to make before you pop one into your mouth. Nuts of course are good for your fibre intake,...
Gluten and dairy free savoury cheese and chive scones
The problem with baking is it often involves one ingredient or another that people can be allergic or intolerant to. A very common problem is gluten, but this recipe is perfect for those who like baked goods, but often struggle to find popular ‘treats’ that they can...
Egg-free crepes or pancakes
If you are allergic or intolerant towards eggs, having breakfast or any meal that contains them can be difficult. It’s time to try an egg replacement! To be honest, if you notice the difference, you must have super-sensitive tastebuds. You can make these crepes or...
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