Tag Archives: healthy eating

Spice Up Your Life! Indian Cookery For Health and Happiness

Come and get a glimpse into how healthy Indian cookery is! Indian food has been popular for decades, though it is often overlooked as a healthy cuisine. While the idea of the takeaway has become highlighted as a naughty treat, in fact Indian food can be incredibly healthy, and an actively beneficial part of a broad diet. Bringing spices into your eating regularly is important to make the most of their nutrients and compounds. Like herbs, they have a part to play in happiness and health!

So, if you’d like to learn to make authentic Punjabi food, or just want to see what the possibilities are to use spices to add health benefits your diet, this class is for you.

You’ll learn exactly what and how to use spices, watch Punjabi food expert Purdy Giles demonstrate a selection of dishes, and you’ll cook your own Punjabi meal. You’ll even go away with the information and recipes so you can cook Punjabi food at home, and package up your cooking efforts for the healthiest takeaway you’ll ever have!

BOOK HERE! 

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

There are only 12 spaces for this class. 

Please note, booking closes on October 28th 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 two weeks prior for a cookery class.

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. Please keep an eye on your inbox for joining details or changes to the class.

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.

Eat For Life Nutrition Course – Groups in Plymouth or Online

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 in Plymouth or via Zoom, with fortnightly lessons delivered via a building 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), 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 50% discount on 1-2-1 assessments for the first 10 students to join
  • How To Eat Vegan For Health online cookery course free for the first 20 students to join

Optional Extra Classes for Plymouth Group students – practical cookery afternoons for up to 10 students in a teaching kitchen: £40 for one class, or £70 for two. These places will be offered to the Plymouth group once we have started.

  • Simple Suppers cookery class – 10 students
  • Clean Cakes cookery class  – 10 students

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!

BOOK YOUR PLACE IN THE VIRTUAL GROUP 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 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.

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!

 

Common Diet Mistakes & Small Changes For Better Health – Online Class + live Q+A

Early Bird price of £10 valid until November 25th!

Hit the seasonal madness running and start 2018 off with the best, most achievable and most lasting resolutions you’ll have made in years!

Diet has become one of most over-complicated, faddy, and for some, confusing parts 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 a few key pieces of information about the body and brain, and stop making the top 3 mistakes that make you feel stressed, struggling and in a sleepy slump come mid-afternoon! The small changes you can make as soon as you have finished listening to this 45 minute online session will have immediate effects and create a ripple of improvement in how you feel, function and achieve.

This class is one that I ran internationally online: the event comprises access to the class recording followed by a live Q+A for you to ask any questions you have about the content or how you are applying it to your own daily health and eating. Are there any other bits of advice you need? The live session will be a great chance to get those sorted.

You’ll be sent a link and password to access the class as soon as you purchase, so you can listen as many times as you like before the live Q+A session that I’ll be holding in December.

The Q+A will be recorded and sent to those who can’t attend live, so you miss nothing. You’ll also have access to my private Facebook group where you’ll be able to ask questions not covered in the Q+A.

Treat yourself to the best of health for the winter season, and in 2018! It’s easier than you think! Eat better, feel better, do more….

GET ACCESS HERE 

Simple Suppers – Quick and Easy Evenings

Quick and easy cooking for busy people who know that no time for health and proper food means no health for enjoying your time! Learn and cook a selection of simple suppers for week night delicious healthy eating.

When we’re dealing with work, family, friends, domestic chores, and trying to fit in exercise and fun, having to shop, prepare and cook fresh can seem like a daunting task. As a busy businesswoman and mum, it’s a pressure I feel too, and it’s how I’ve developed very quick and easy meals, plus a store cupboard of staple ingredients or weekly fresh purchases that mean that I can avoid food waste, eat properly and even better, eat deliciously with meals that take little time or effort to prepare while delivering scrumptious supper satisfaction!

Let me share my knowledge and time hacks with you as well as my recipes with an afternoon of  foodie learning and fun. You’ll get to take away your creations to enjoy at home, and have the shopping lists and knowledge you need to continue creating simple suppers all through the week, no matter how taxing your day.

Please note: early bird price of £45 is available until May 31st, after which the full price is £55.  These classes sell out quickly, so book early to avoid disappointment – limited spaces available.

BOOK HERE

Booking CLOSES on June 3rd to allow for preparation, staffing and ingredient purchase.

Please note: bookings for events are non-refundable (unless it is cancelled by me), 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.

Cook Vegan – How to Eat Vegan for Health – May

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 April 7th, subject to availability. Full price of £55 after this date. 

Please note, booking closes on April 21st to allow for ingredient purchase, information production, and staffing.

Please note: 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.

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!

Boost mood with food for better mental health…..

Great news! I was first switched on to the impact of food on mental health at an international conference nearly 15 years ago, and haven’t stopped studying it since. Evidence of those early pioneering theories has gradually grown as research was commissioned. The more research emerges, the more is commissioned, and so we begin to really join up the dots.

It’s really hard work making progress without a body of major scientific evidence, but it does look like a corner has been turned and the food-mental health link is now accepted enough for a real food for the brain message to be listened to. With mental health statistics and the numbers suffering reaching crisis point, it’s not a moment too soon.

See the full article here.

‘Director of Deakin’s Food and Mood Centre Professor Felice Jacka said the results of her team’s new study offered a possible new treatment approach to depression, one of the world’s most prevalent and costly medical disorders.

“We’ve known for some time that there is a clear association between the quality of people’s diets and their risk for depression,” Professor Jacka said.

“This is the case across countries, cultures and age groups, with healthy diets associated with reduced risk, and unhealthy diets associated with increased risk for depression.

“However, this is the first randomised controlled trial to directly test whether improving diet quality can actually treat clinical depression.” ‘