Tag Archives: cooking

The Lifestyle Project 30 Day Online Fast Track – November

30 days to change your ways!

If you are looking for real change in your health, eating habits, or nutrition knowledge for daily diet, the 30 Day Fast Track eating plan could be for you. I’ve created it because I’ve seen just how many there are who find themselves confused by conflicting information, stuck in their progress towards whatever health/weight/daily eating/habit goal they have, or just feel that they are fed up with feeling like they do. Is there a better way from a reliable source? Yes! The 30 Day Fast Track is designed to be just that!

What is the 30 Day Fast Track? It’s a month of real, focused change, inside and out, with me daily, with advice, recipes, video demos, live Q + As, guest experts and motivation to guide, support and empower. It includes mindset and exercise to bring truly holistic guidance and progress to shifting into a healthier, happier, more balanced state of wellbeing. It all happens on Facebook in a secret community for your intake.

Make a change for life, not for just January!

With the right food and everyday habits, your body can function efficiently giving you stable energy levels, vibrant health, and a glowing sense of well-being, plus of course, increased resilience to disease and stress, and reaching your happy weight, the weight that’s right for your body.

Re-energise your body, revitalise your health, reboot your lifestyle with an everyday masterplan that revolves around delicious real food! Add mindset, exercise and self care and you have a true holistic transformation. No quick fixes, no short term gains, just long term, healthier habits.

I’ve ploughed all 20 years of functional food knowledge, experience and passion into creating online solutions that can deliver a calmer, slimmer, happier, healthier you.

You get my most popular and effective eating plan. Here’s what Zoa had to say about it:

“I started The Masterplan last week and I am absolutely loving it!! I’ve already lost 2lb and an inch from my waist which is incredible but most of all I’m really enjoying experiencing loads of new food. I never really bothered too much before because life gets in the way so I would eat the same things all the time – things which I actually thought were quite healthy but wow, if this is healthy, bring it on !! I have never tried so many different foods before and I thought I had a fairly good diet! I’m also finding ways to slip gut friendly food into the family’s meals too, it’s great, I am loving the creativity of it all! It’s time for me now. Thanks Jane!”

The Fast Track is a huge holistic collection of what it takes to get you on the right track with the right tools in your toolkit – food, nutrition and diet; exercise; mindset; self care; recipes; video demos; resources; shopping and food lists; and me by your side!

Book your place on the next intake in November 2019 to commit to transformation today!

For the Food Foundation level, CLICK HERE.

For the upgrade to the Functional Gut Focus level with added gut support package, CLICK HERE.

There is also a general free group for all interested in changing their lifestyle holistically – The Lifestyle Project.

T&Cs: Fast Track intakes begin periodically through the year – email if you wish to confirm the next start date or check out the Functional Foodie Facebook page events. Purchases are non-refundable due to the nature of the product and process – if you have particular dietary needs, these can be accommodated by arrangement, so please email to confirm your needs and arrangements, or ask any questions before purchase.

No results are guaranteed – progress and success will depend on your own application of the information and support/guidance provided, and individual factors that cannot be predicted or accounted for in advance/without full assessment. 

To discuss whether this is for you, get in touch and I’ll be happy to have a chat.

Gluten and the Gut – A Gut Health and Bread Baking Masterclass

To pay in instalments, drop me a message via the enquiries page.

Gluten isn’t always the culprit when we have problems with digestion or the gut in general. Bread isn’t the enemy! In reality, proper bread is your gut’s friend. So, how do you know whether you really do have a problem with gluten, or whether it’s something else? And how do you find a loaf that nourishes while taking action to restore balance to your dodgy digestion?

On this full day masterclass you’ll not only get the definitive good gut guide from a functional nutrition perspective, you’ll also have this info weaved seamlessly through a foundational artisan bread making experience as fine as the crumb on a loaf even Paul Hollywood would approve of!

The Bread Bit:

Sourdough is by far the healthiest way to bake and eat bread. A true sourdough uses only 3 key ingredients plus a little time and patience. Gluten itself is not water soluble and can therefore be difficult to digest. However, using higher hydration and a longer proving time we can help reduce that bloated feeling many of us now associate as a gluten intolerance. With time and preparation you can help build yourself a healthier gut.

Begin your baking by learning this:

A brief background and scientific history of sourdough and fermentation.

Make your own starters to take home and continue baking with.

Guidelines on how to feed and nurture your starter.

How to work with high hydration dough and the benefits of doing so.

Making white sourdough, 100% rye.

 

The Gut Bit:

Wide-ranging symptoms in the gut or problems with digestion are becoming increasingly common, but are rarely a reaction directly to gluten. Those annoying niggles, and even disruptive, painful symptoms, can have a number of other root causes, triggers and aggravators, all of which can be resolved without removing bread, or anything else, from your diet.

Understanding what gremlins could be manifesting your symptoms is a crucial part of being truly healthy. Cutting out particular foods might ease or remove symptoms, but that doesn’t mean it has addressed the root cause, and cutting out foods without replacing the nutrients properly will only create a whole other set of issues later.

Get to grips with your gut by learning about these essential factors:

The gut and digestion – significant differences in symptoms and root causes.

Gluten – friend or foe?

Where and how things can go awry.

Common issues and what to do about them.

How to recognise the difference between a symptom and a problem.

Food allergies, intolerances, and the gut.

Probiotics, enzymes, absorption, and more.

The impact of factors like hormones, pesticides, microbes, parasites, food choices, sugar, bacterial imbalance, and stress.

How to calm your gut naturally, boost digestion and let calm reign!

 

You’ll go home with the kind of beautiful resource pack that always accompanies an effective masterclass, packed with info, advice and recipes that will see you, your gut and bread the best of friends.

And of course you’ll go home with your baking bounty!

Booking closes on June 15th.

To pay in instalments, drop me a message via the enquiries page.

BOOK HERE!

T&Cs: bookings for cookery events are non-refundable – should you unavoidably need to reschedule up to 2 weeks before the event, we may be able to defer your place to a future class or event at our discretion. There is no guarantee that this class will run again.

Eat For Life 6 Month Nutrition Course 2019 – Plymouth Group

Early Bird price of £222 available until March 21st when the price returns to £250. There are just 5 places on this course.

Eating healthily, or the broader science of nutrition, have become an over-complicated, faddy, and for some, confusing part of everyday life that should, in essence, be easy. Food is the foundation of our physical and mental health, energy, mood and daily function, so what could (and should) be simpler than nourishing ourselves properly every day?

In truth, it IS simple, particularly when you understand some key jigsaw pieces of information about the body and brain, and how the jigsaw should be put together.

In this course, I take you through a foundational understanding of food, nutrition, health and daily diet for you or your whole family over six months, combining monthly meetings with monthly modules building a manual of information and video, and membership of a closed group for students.

Ask questions in the group between our meetings where we’ll go into the content in depth (for intricate in between queries, I’ll answer with FB lives or recorded videos), and meet me and your fellow students in there as often as you like.

So, what are the foundations of nutrition knowledge for every day living and eating? This is what you will learn:

  • The Basics
  • Ideal Diet and Myth Busting
  • A Week’s Eating, Store Cupboards, Organisation and Prep for Busy People
  • Nutrient Lists and Recipe Development
  • Servings and Portions, Meal Combining and Family Feeding
  • Shopping, Storing, Nutrient Depletion and Nutrient Status
  • Blood Sugar, Energy, and Adrenals
  • Hormones and How to Balance Them
  • The Good Gut Guide
  • Happy Weight and Fat Burning
  • Mood, Food and Keeping Your Brain Balanced

Bonuses:

  • membership of the Functional Foodie recipe and resource hub for a year
  • a 25% discount on a 1-2-1 assessment

Optional Extra Classes for local students – practical cookery afternoons for up to 10 students in a teaching kitchen: £40 for one class, or £70 for two.

  • Simple Suppers cookery class
  • Clean Cakes cookery class

All students finishing the course will receive a certificate of achievement.

Dates listed here are for Plymouth monthly meetings on a Monday evening. Virtual conference room meetings will be on the Tuesday evenings.

Treat yourself and your loved ones to the best of health every day. It’s easier than you think! Eat better, feel better, do more….

BOOK YOUR PLACE IN PLYMOUTH HERE!

Payment plans also available, please contact me for details. Contact me to secure your place with a deposit.

This course is not suitable for professionals wishing to bring nutrition into their practice – you can train as a Functional Food Coach in Plymouth, London, Bristol or in a virtual class by applying here: Become a Functional Food Coach for a truly holistic practice!

Terms and Conditions:

Those on payment plans will be expected to commit to making all payments, regardless of continuing to attend group sessions as space has to be paid for in advance.

Due to the nature of the material, no refunds will be given. If you have an queries about the course or content, please contact me to discuss them before joining.

Gluten – friend or foe?

Gluten isn’t always the culprit when we have problems with digestion or the gut in general. Bread isn’t the enemy! In reality, proper bread is your gut’s friend. So, how do you know whether you really do have a problem with gluten, or whether it’s something else? And how do you find a loaf that nourishes while taking action to restore balance to your dodgy digestion?

The fibre in good bread is crucial to such diverse factors as gut health, probiotic environment, toxin removal, hormonal balance, energy, reduced bowel cancer risk, and much more. On this full day masterclass you’ll not only get the definitive good gut guide from a functional nutrition perspective, you’ll also have this info weaved seamlessly through a foundational artisan bread making experience as fine as the crumb on a loaf even Paul Hollywood would approve of!

There are only 7 places left – to pay in instalments, drop me a message via the Enquiries tab. Event details are here.

Delicious dipping for endless energy!

One of the things that I end up talking about a lot, whether in classes or with clients, is the importance of keeping blood sugar balanced throughout the day.

Avoiding the late morning or mid afternoon slump that has us reaching for a quick fix is a key factor in sidestepping a number of niggles that you may not associate with plunging blood sugar levels. It’s not always the obvious symptoms like hunger that signify a need to fill the tanks.

Other symptoms might be things like fatigue, headache, dizziness, irritability, feeling slightly wobbly, or even feeling anxious without a real reason.

Resolve this by ensuring that you have a good breakfast with a major protein component (whether that be something like eggs, yogurt, or nuts and seeds), and have decent snacks prepared if there is a delay of longer than 3-4 hours between breakfast and lunch, and lunch and dinner.

The best snacks for maintaining blood sugar levels are protein based too – in fact, all meals and snacks should be a combo of protein and complex carbs with a bit of healthy fat for prime nutrition and fuelling.

Is it difficult to do in the everyday run of things? Not if you are prepared, and even that preparation is often just a chuck in and whizz exercise!

This is one of my two favourite dips – not only is it quick and easy, it’s full of all round fresh goodness, keeps well to last through the week, it’s easily transportable for going out and about, and absolutely delicious!

For all of us ladies over 40, edamame beans are obligatory for getting the best soya phyto-oestrogens in the most natural, healthy form. Stay away from the processed soya like meat replacements, milks and yogurts that are just frankenfoods, and eat this  Grab edamame beans from most supermarkets in the frozen section, or just pop into a Chinese supermarket.

Lovely and light, perfect for the return of the light as we hit spring and look forward to summer!

Edamame Energy Dip

250g edamame beans (thawed if from frozen)
3 cloves of garlic
50g baby spinach
20 mls white miso (from paste and water mixed)
50 mls coconut oil
50g tahini
lime juice to taste (1-2 limes)
seasoning
sesame, poppy, pumpkin and/or sunflower seeds

In a food processor, whizz up all the ingredients except the lime juice and seasoning until the lumps have blended out. Add the lime juice and seasoning until you’ve reached your desired taste and consistency. Serve with the seeds scattered over the top, and dig in with veg crudités and wholegrain crackers.

How To Cook Vegan For Health – June 2018

EARLY BIRD PRICE OF £45 AVAILABLE UNTIL MARCH 31ST (subject to availability)

Vegan eating is gaining popularity and ground as a diet that’s better for our bodies and the planet. A plant-based diet can be very nutritious IF it’s done properly. Too often becoming vegan can result in simply cutting out meat, dairy, and animal products without considering what unique macro and micro nutrients need to be substituted in other ways. Removing significant sources of essential nutrition can result in health issues, defeating the object of changing our diet to be healthier!

So, if you’d like to try a vegan diet, want to ensure that your diet is giving you everything you need, or just want to see what the possibilities are and add more animal-free meals to your diet, this class is for you.

You’ll learn exactly what and how to eat for blooming, plant-based health, cook a selection of delicious vegan meals, and take away the information and recipes you need to carry on cooking at home.

BOOK HERE! 

This is a very popular class and sells out quickly, so book early to ensure a place!

Early bird price of £45 applies if booked by March 31st, subject to availability. Full price of £55 after this date. 

Please note, booking closes on May 26th to allow for ingredient purchase, information production, and staffing.

T&Cs: bookings for events are non-refundable, but attendance can be transferred to another event or a later date at my discretion if I’m informed a week or more prior to the event, or two weeks prior for a cookery class.

Prices will be increasing significantly for future classes to cover increased costs – to take advantage of this class at an amazing price, book one of the remaining spaces.

Also note that you will be added to an email list to be sent joining details and event information, plus any resources. Your data is kept safe and secure at all times on a dedicated email platform. You will not be sent marketing or other newsletters unless you create an account on the website or sign up via my Facebook page to receive my free resource.

Clean Florentines – the perfect Christmas cookie!

We might not be in December’s Christmas madness yet, but Bonfire Night is over, it’s nearly Thanksgiving across the pond, and I’m being booked for events with kids around healthy eating next year. What does that have to do with Christmas cookies, you might ask! Working with organisations and charities that support children and families is something that I love doing, demystifying healthy eating, and how delicious and achievable real food is. The opportunity to be introduced to them via a Christmas Cookie workshop is ideal!

So, what cookie will last well as a gift, be easy to make, and is a Christmas crowd-pleaser? Florentines are perfect, with their scope for adapting and their healthy ingredient swaps. You can make them as ‘clean’ as you please, depending on your budget and what is in your cupboard already. The jewelled nuggets of apricot, blueberry and cranberry makes the biscuits like beautiful seasonal stained-glass feasts for the eyes as well as the taste buds with the chocolate hiding on the bottom of the biscuits. Lovely!

This is the healthiest version, and what I use most often, but there are plenty of swaps you can make:

  • coconut sugar can be swapped for golden caster,
  • coconut oil can be swapped for butter,
  • buckwheat flour can be swapped for ordinary flour,
  • coconut milk can be swapped for ordinary whole milk,
  • almonds can be swapped for whatever nuts or combo you prefer,
  • the fruit can be whatever you choose.

Here’s the full recipe:

Makes about 20

100g almonds, roughly chopped

100g oats

40g dried apricots, chopped small

40g dried blueberries

40g dried cranberries

30g coconut oil

50g coconut sugar

1 1/2 tbsp honey

20g buckwheat flour

150 ml coconut milk

200g dark chocolate

Preheat the oven to 170 degrees, and line a baking tray with baking parchment. Mix the almonds and oats with the fruit, ensuring there are no clumps of fruit sticking together. Melt the oil with the sugar and honey gently in a saucepan until combined, then add the flour, whisking briskly for a couple of minutes until it thickens up. Quickly add the milk, whisking briskly again for a minute until you have a smooth, thick mixture.

Remove from the heat and stir in the fruit and oat mixture. Measure out spoonfuls of mixture onto the baking tray, leaving a bit of spreading room between spoonfuls. Even out and flatten slightly, then bake for around 15 minutes, turning the tray around half way through to ensure an even bake. Leave to cool, and when ready to decorate, melt the chocolate in a bain marie. Place the cookies on another sheet of baking parchment, face down, then drizzle and spread melted chocolate over the bottom of the cookies, and leave to cool and harden. You can also dip the cookies into the chocolate so that you have half and half versions. the choice is yours!

Enjoy your clean cookies with a cuppa before, during or after the seasonal madness!

 

Seaweed sandwich, anyone?

If your consumption of sea vegetables thus far on your culinary journey has been limited to a bit of sushi from the supermarket, then you’re missing out. Whether it’s for flavour or health, seaweed is a fantastic food to add to your diet, and best of all, it doesn’t have to be from imported sources at the health food shop or oriental market. Our shores are teeming with varieties of seaweed that are not just edible, but absolutely delicious too.

Even more surprisingly, those of you who are currently thinking that seaweed is the last thing that you would want to eat may change your minds when you taste dulse, one of our most commonly found varieties – it tastes like bacon when it’s cooked. Maybe not as convincing as a bacon sandwich, but still, not exactly what you might expect.

So, what is it, and how do we make the most of this natural harvest right on our doorstep? Dulse is part of a large family of edible saltwater plants and algae that also include more readily known varieties like nori and kelp. Like all edible seaweed, dulse provides a wealth of nutrients, fibre and protein, rich in vitamins, trace minerals, healthy fatty acids, and antioxidants.

It’s easy to buy dried dulse, and as its nutritional value doesn’t degrade after it’s converted into powder or flakes, having some on hand to sprinkle into salads, soups and stews is convenient. Store it in a dry and dark place and it’ll last for at least two years, making it truly a go-to health booster to use in all kinds of ways.

The assumption that seaweed will taste a bit too, well, seaweedy, has doubtless put many people off trying it at all, but with the accessibility, sustainability, and variety of uses, surely it’s something that we need to consider as conscious consumers. The big bonus is in the health benefits – while all natural foods have distinct and purposeful nutrient profiles, seaweed is a truly exceptional all rounder. Just some of the health benefits of dulse include its ability to protect vision, boost the immune system, build bone health, optimise the function of the thyroid gland, increase growth and repair, support the gastrointestinal tract, lower blood pressure, strengthen the brain and nervous system, and boost circulation.

A fantastic food, and a great focus for your next beach visit! To achieve that bacon-like effect, pan-fry some dried whole-leaf dulse with oil over medium-high heat until crisp, then make up your dish or sandwich. Delicious!

Another way to use dulse, or any other seaweed that you have chosen, is to cut strips from a sheet, or take some larger flakes, and allow them to float gently in this lovely broth. Health in a bowl!

Miso Broth

miso paste (authentic paste from an oriental market)
pak choi, each leaf sliced in half lengthwise
sliced greens or cabbage
red pepper, thinly sliced
garlic, very thinly slivered
ginger, very thinly slivered
good quality bone broth or stock of your choice
seaweed strips
chicken, fish, beef or tofu pieces

Pour the required amount of bone broth or stock into a pan, bring to a gentle simmer, and add a teaspoon or two of miso paste, stirring to dissolve. Add the garlic, ginger, meat/fish/tofu, and sliced veg and simmer very gently for a few minutes until the veg is just tender and the meat is cooked through. Add the seaweed and turn off the heat, allowing the seaweed to steep for a couple of minutes. Serve up in big bowls and enjoy!

The Walnut has landed!

After a few days of strange, unusual, and if I’m honest, chaotic events (culminating in nearly running over a suicidal seagull focused only on the lollipop clamped jealously in its beak, proving how dangerous junk food is!), I was thrilled to receive the inaugural copy of Walnut magazine – I was approached to write foodie health articles for it a while ago and completely forgot about it, so this is my first view of the finished mag and my mental health nutrition article.

If you’re in the Bristol area, you’ll be lucky enough to be able to grab a copy – beautifully designed and produced, and packed with wonderful information, advice and recipes. If you don’t live in the distribution area, you can purchase a copy of this hefty quarterly gem here: Walnut Magazine

Welcome to Walnut! Great stuff, Dermot!

Want healthy meals, but no time to cook?

As a businesswoman and mum, I understand that life is busy. As a total foodie, I know that good food is a lovely part of every day, especially the end of a manic day. As a functional nutritionist, I know what healthy meals should be, and why we need to prioritise our health – for our families, for our work, for our play, and for a long, happy life.

No worries! The Functional Foodie’s Done Dinners service is here! My Done Dinners provide 3 freshly prepared, nutritionally balanced, delicious evening meals a week for busy people in Plymouth, so that you can concentrate on what you need to do, while knowing that you’re getting some very healthy food to nourish body and mind.

The meals are in generous portions, and will be designed to be eaten alone, or could be added to (pasta, rice, etc) for making a meal for two (or two meals for separate nights).

Space is limited as I prepare and cook all the meals myself, and deliver over the next 24 hours for maximum freshness and nutrient availability (and just so you know, I’m fully Food Hygiene and Safety qualified).

Book by the end of the week (spaces allowing) to lock in meals for the next week. No contract or continued sign up required – just reserve one of the slots each week, while availability lasts, via the Book Now tab at the top of the Facebook page, or email me and I’ll send you the link.

The menus for each week of the month will be posted in advance too (check them out in the Facebook page post feed or the photo album). Not all meals contain meat, but this is not a vegetarian, vegan or gluten free service. Just good, wholesome, scrumptious, nourishing food. Some will be freezable too.

Want me to cater your dinner party or prepare meals for you to freeze as a one off for a busy or challenging time? Just message me and I’ll get back to you to discuss what you need – while the regular meal service is for Plymouth, parties and emergency supplies can be for further out of Plymouth.

For more information, to ask a question, or to book in June for the July 4th launch, check out the menu posts on the Facebook page, or drop me a message. I’m so looking forward to doing your dinners!

See menus and book on Facebook here.

Email me to book or enquire here.