Pesto Besto

Fresh, clean, healthy pesto made from scratch. And who'd have thought it, courgettes instead of pasta! A mean, green, lean meal.

You'll need...


100g pine nuts (toasted tastes gooood)

Two large handfuls of fresh basil
100 ml good quality olive oil (cold pressed)
1 tbsp apple cider vinegar
Handful of cashews (optional)
2 garlic cloves
Sea salt
Pepper

Toast the pine nuts by placing them on a baking tray in the oven, at 180 degrees, for 5 minutes, shuffling them about a few times. Once the pine nuts have cooled, blend all the ingredients together in a food processor. 

If the mixture is too thick, gradually add more olive oil.





It's yummy served on warm ciabatta or with a grilled chicken breast. When I made it this time, I added the pesto to ribbons of raw courgette, to make an ultra green version of pesto pasta!  

Courgettes are a good source of B vitamins and have good levels of protein for a vegetable, which helps cell growth and keeps blood cells happy.
It also contains good amounts of potassium which is important for heart health and balancing fluids in the body.

Granola Girl

Granola is one of many delights that makes me excited to have breakfast. 

There are so many varieties - nutty, seedy, apple & cinammon, sultana, maple syrup flavoured, tropical, berry...but unfortunately, all tend to be very sugary.

In my quest to eat clean and expel as much refined sugar from my diet as possible, I decided the market for clean granola (within my budget) was just not popular enough in my surrounding vicinity of supermarkets.

So, I made my own! Very simple, very satisfying and very tasty! And no refined sugars added.

Ingredients
350-400g whole oats (rolled or jumbo)
2 large handfuls of mixed seeds - sunflower or pumpkin are tasty
Your choice of mixed nuts - whole or roughly chopped
2-3 tbsp rapeseed or sunflower oil
2 tbsp clear honey
1 tbsp pure maple syrup (optional)
3 tsp cinnamon (optional)
2 tsp natural vanilla extract (optional)

Step 1
Pour about 350-400g of oats into a large mixing bowl. You can experiment by adding other flaked wholegrains too - I've tried rye flakes which adds some different nutrients to the mix.
Add about 2 large handfuls of pumpkin or sunflower seeds, or both (if you prefer these un-toasted, leave adding these until the very end...this will save nutrient depletion during roasting too). 
To up the protein and vitamin content, add loads of chopped nuts - go wild! Try macadamia, pecan, unsalted shelled pistachios, walnuts, or brazil nuts. They can be whole or roughly chopped. About 200g will make it nice and nutty.

Step 2
Pour over the oat mixture, 2-3 tbsp of rapeseed or sunflower oil. These are healthy oils that don't have a strong flavour, so won't overpower the granola. It may not seem like a lot of oil, but it is plenty - you just need to keep stirring. 
Add 2 tablespoons of clear, good quality honey. A reasonably priced, local one that is cold extracted and has no added nasties is Littleover Apiary honey. 
www.activeenglishhoney.co.uk  

If you like it sweeter, add another tablespoon of pure maple syrup. Mix, mix, mix! To bring an extra warmth to the flavour, add 2 teaspoons of natural vanilla extract and 3 teaspoons of cinnamon (my favourite!).






Step 3

Spread the mixture evenly onto two or three shallow baking trays - the mixture should be a couple of cm thick so it toasts quickly and evenly.
Place the trays into a pre-heated oven at 180 c, gas mark 4, 350 f and bake for 8 minutes if using rolled oats, 10 minutes if using jumbo. Shake the mixture in the trays half way through cooking time to ensure it toasts evenly.

Step 4
Remove the toasted granola mixture and empty it evenly onto a large sheet of baking parchment to cool. Once cooled, add any further ingredients as desired, such as raw or toasted coconut flakes, raisins, chopped dried apricots, dates or cranberries.
Enjoy with some fresh cold milk, yogurt or as a healthier topping for fruit crumbles!

Dreading the detox?

It's hard work, January.

Christmas decs come down, Christmassy films peter out and the excuses for having an evening tipple or finishing off the box of Celebrations start to wear thin.

As we turn our thoughts to green tea and galloping on the dreadmill, it's only honest to say it probably won't last even the whole of January!

I think it all depends on our motives; to look slimmer, to feel the clothes slacken off a wee bit, to feel less lethargic...or perhaps to rid the pangs of food-guilt! We all have one, but most of the time we're not fully tuned into it.

In my opinion, eating is around 95% psychological for most of us. And by that I mean, we usually have some cognition that leads us to nibble or perhaps an emotional stimulation that propels us to the fridge. For long-term weight management and overall health, I think we need to do some soul-searching first to discover these impulses.

For me, the internal conversation mostly goes, "a cup of tea just isn't as fun without a biscuit!" - mainly habitual. Or my patterns of eating that have just begun to stick over time, "I just can not let that go to waste" or when offered a nice home made cupcake..."it'd be rude to say no".

Really. Really though? Who said a cup of tea isn't just as satisfying without the biccie? And what would actually happen to the person that offered you the cupcake if you did just say "No thanks." Heck you could even geek it up a bit and respond with "It looks amazing, but my body doesn't respond well to the immediate peak and trough in blood insulin and serotonin levels" - I doubt anyone will probe you about that one! 

In a bid to keep it simple, I've compiled a list of my 5 ways towards a healthier January bod! 

1 Drink more water This could be spring, tap, hot, chilled, sparkling, herbal tea or diluted fruit juice - just get into the glugging pattern of 1.5 to 2 litres a day. It clears the skin, mind and bowels!

2 Cut back on the sugar The short term effects that sugar has on the body are really not great. Peaks in blood insulin levels that then take a massive drop, cause the energy lows we often feel after a chocolate bar. It's also hidden in many 'diet' foods to enhance flavour and shelf life. At the end of the day it is a calorific simple carbohydrate that keeps us in the addictive loop of sweet cravings. 

3 Eat regularly Avoid the justification that because you ate so much yesterday, you need to have no breakfast and little lunch today. Your body needs fuel all day, and eating small amounts every 3 hours will help your metabolism to stabilise.

4 Up the greens I know it's an obvious one, but it's a crucial one. As well as containing vital vitamins, fat-burning compounds and gut-loving fibre, green veg is rich in chlorophyll. This is the life-blood of a plant that collects energy from sunlight. It helps to purify our blood by supporting red blood cell production and binds to and expels toxic substances from our body. 

5 Get physical I'd be surprised if anyone didn't realise that exercise was good for them. Our lymph glands and lymph fluid does the job of removing unwanted waste from our body. As well as increasing serotonin levels (the happy hormone), exercise allows the heart to pump these gorgeous lymph juices around your body and through the lymph nodes, cleansing it of nasty cells like viruses and bacteria.

So, next time you hear the biscuit barrel calling, challenge your thoughts and change their direction...away from junk food and towards health and vitality!

Christmas food aplenty

Its that time of year again...when I anticipate and onslaught of various pressures upon my senses. They've already started but I know I'm not in the thick of it yet.

Throngs of people muddling through the isles at Sainsbury's, screeching children in tow...the warming scents of mulled wine spices...the soft crumble of sugary mince pie pastry melting in my mouth...millions of multicoloured fairy lights twinkling in the city's front room windows...the smooth, waxy feel of a holly leaf in the festive centrepiece arrangement on the kitchen table.

So many intense things around to let me know that the biggest date in the calendar is arriving soon whether I like it or not. In my case, I like it. Mainly because of the chance to enjoy some time with my lovely friends and family. But second to that, because of the bountiful array of amazing food on offer.

Why oh why does so much of it have to be unhealthy?! I'm having a near-constant argument in my head of "but Christmas is the only time to enjoy a mince pie with clotted cream"..."but all that sugar and bad fat...your thighs won't thank you for it!"

So I've decided to give myself little treats here and there, to satisfy the recovery sugar addict in me's little voice, but not have a horrible sinking feeling when I can't fit into my favourite jeans come January.

I will have a little bit of what I fancy, every now an then. I'll keep the portions slight, interwoven with a superfood here and there (nuts are in their element this time of year, in their pre-cracked natural jackets) and washed down with plenty of...water! That way I'll avoid the acid reflux and painfully bloated tummy I always regret to have induced, while still enjoying little pockets of culinary delights that only Christmas brings. 

Wishing all my friends and loved ones a Merry and peaceful Christmas xxx

Autumnal Delights

Ahhh...nothing is nicer than a homemade hot soup on a Sunday. My family are enjoying this warming treat throughout the week too!


We can feel hard-done by in the veg department in winter, not being able to get our normal local, seasonal salads and summer veg so easily (and reasonably) after September. 

Well, not me...not this autumn. 
I experienced the joy of receiving a mixed squash veg box from Riverford Farm last week. I was expecting a couple of butternuts and a pumpkin or two. But instead I got the full array...Green Kabatcha, Red Kabatcha, Harlequin and a lone white one called a Baby Boo (that one's for you Bec)!

Anyway, I decided to make a soup with some of mine. Simple, quick and deliciously nutritious. 

I've called it my Scrummy Squash Soup with garlic and rosemary. 

Recipe? Ok:
2 tbsp extra virgin olive oil
1 onion, chopped
3 large garlic cloves, crushed

A couple of carrots (I find the organic ones have the most carrotiness)
A handful of celery stalks (for those that don't like celery, the flavour doesn't come through, it just adds a nice, healthy salty flavour)

8 tsp low sodium, vegetable bouillon powder (really tasty, healthy stock)
A squash or pumpkin of your choice, de-seeded and chopped to 5cm pieces
3 stalks of fresh rosemary
Celery salt (optional)
Cracked black pepper

Method:
Preheat the oven to 200c/gas 6/400f. In a large pan, fry the onions and garlic for a few minutes, until soft, in 1 tbsp of the olive oil. Add 8 tsp of bouillon, followed by 2-3 litres of boiled water.

Meanwhile, drizzle the squash with 1 tbsp olive oil and roast in the oven for 45 mins or until soft and golden. Its easier to leave the skin on for roasting, so you can peel it off once cooled. I always find peeling it raw, quite a faff.

After the broth has simmered for about 30 minutes, turn the heat off.

Wrap the rosemary in greaseproof paper and roast in the oven for just a few minutes. When you can smell the herby delight...its ready. We don't want a charred stem!

Allow the squash to cool. Carefully peel off the skin and chop the flesh into smaller chunks as you add it to the broth.

Using a hand blender, puree the broth to your desired consistency - chunky or smooth is equally tasty. Add the rosemary, season generously and warm through. Serve with a little crème fraiche spiralled on top and some crusty sour dough bread.

Mmm, my mouth is watering!

I'm a nut for a nut!

My current love is nuts. 

I'm not saying Nathan has gone mad, nor am I referring to a desire for the male genitalia either. I mean, I love eating nuts!

I'm still now finding new facts about these simple, easy-to-miss little fellas! Here are my favourites, along with why you need them in your life...

Almonds
Packed with calcium for strong bones and teeth, vitamin B2 for good skin, red blood cells and eyesight, these smooth, milky tasting nuts not only have the highest level of fibre compared to other nuts, but also have pre-biotic properties meaning they help our healthy bacteria to thrive.

Cashew nuts
A curly nut with a softer crunch to it, have the most iron of all nuts. This makes it a good choice for veggies. It also contains magnesium which among other roles, helps the body to process fat and protein.

Pecans
These are just packed with flavour. They go well with savory dishes (think rocket and pear salad with crushed pecans and balsamic glaze) and sweet dishes (I'm yet to make one myself but I do love a pecan tart). One ounce (20 halves) contains over half your recommended daily allowance of manganese - this helps the body form connective tissue and sex hormones as well as playing a role in calcium absorption and the regulation of blood sugar levels.

Pistachios
These are a good choice for healthy snacking - they only contain 150 calories and 1.5g of saturated fat per ounce, which works out to be 49 kernels! For a healthy swap, replace the Parmesan/pecorino cheese usually used in Pesto, with raw, unsalted or roasted pistachios. Whiz together a big bunch of fresh basil, 2-3 tablespoons of olive oil, 2-3 cloves garlic, 2 oz pistachios and a little cracked pepper and sea salt for a tasty, healthy pasta sauce. 

Hazelnuts
One of my personal faves. Their skins can be a little bitter, so the roasted ones have the best flavour in my book. I love them in muesli (try making your own!) or just on their own as a snack. I've also seen many delicious fruit crumble recipes with roasted crushed hazelnuts sprinkled into the topping. They contain good levels of vitamin E (good for hair, skin & nails) and also folate (a B vitamin), which helps the body form red blood cells.

Seeds
Seeds are just as amazing when it comes to nutrient content. Smaller but no less mighty.

Pumpkin
This yummy green seed is hulled and dried in the format we know it. A 28g serving provides around a quarter of your recommended daily allowance of iron. That's one mighty seed!

Sunflower
These contain good levels of Thiamine, also known as vitamin B1 - essential for the body's conversion of carbs to energy-giving glucose. Scatter them on your fruit salad for a complex carb and protein combo that will keep your energy levels up.

Flaxseed/linseed
These are a great superfood in my opinion. They have high levels of insoluble fibre, so they'll help clear out any sluggish bowel! They also contain plant substances called a lignans, which when in the body, become phytoestrogens. Ladies: these may mimic estrogen, the natural hormone in our bodies that drops during menopause, which in turn could help to help reduce symptoms like hot flushes. 

All their goodness is within the seed, so to get the most nutrition from them, grind the seeds using a coffee grinder - they just pass through your system whole otherwise! Keep the grounds in the fridge as their oil content can make them go off. Worth a sprinkle on your cereal if you ask me!

What's all this about bee pollen!?

So, in my last blog I introduced the idea of bee pollen being a superfood. And it really is as simple as that. Pollen, collected by bees, from the flowers of plants and trees, can be eaten and enjoyed as one of nature's most whole and nutritionally complete foods.

There is a lot of science behind it, but I don't think many of you would be too interested to read the detail around how its molecular composition provides acute levels of almost every vitamin and mineral under the sun. For those that are...although a little basic in layout, this is a good website.

What I've been delighted to discover is that this simple, small product of a beautiful tiny creature is so full of goodness that it blows any man-made vitamin pill out the water! 

There are even bigger claims made by some researchers. Check these out (taken from http://www.mercola.com/article/diet/bee_pollen.htm) ...

• Bee pollen is more rich in proteins than any animal source. It contains more amino acids than beef, eggs, or cheese of equal weight.
• Cultures throughout the world use it to aid recovery from chronic illnesses, to reduce cravings and addictions, to regulate the intestines and in preventing infectious diseases like colds and flu.
• Experiments have shown that bee pollen contains an antibiotic factor effective against strains of bacteria, like salmonella.

It contains high levels of B vitamins, vitamin E, rutin, iron, magnesium, folic acid and potassium.

I tend to add a couple of teaspoons of it to my porridge in the morning. It has a very mild taste, slightly sweet and a little fragrant. You could mix it into salad dressings (it dissolves easily), or perhaps powder it and combine it with cinnamon and add it to toast. 

For those of you that are wondering how they actually collect the stuff, here is a simple break down (taken from www.durhamsbeefarm.com):

Honeybees will travel a two mile radius to retrieve nectar and pollen from flower blooms.  The honey bee has hair on each of its hind legs which collects the pollen as she walks around bloom.  The pollen will literally ball up on her leg and will usually be about the size of a be-be that you see used in a pellet gun.

When pollen is collected for human consumption, "pollen traps" are placed on the hive.  These traps remove the pollen granules from the leg of the bee and allow it to fall down into a tray for removal by the bee keeper.  The honeybee has to crawl up through a series of 1/4" wiring to enter the hive and in the process of doing so, the pollen is scrapped harmlessly from the honeybee's leg and it drops down into the tray for collection later.

WARNING: In some rare cases, consuming bee pollen can induce anaphylactic shock and so is dangerous for anyone that may have shown sensitivities to pollen, asthma or bee stings before. Please be very cautious in using bee pollen as it could give some people nasty side effects or reactions. I would suggest trying a very small amount to begin with and building up the amount you use gradually.

So there you have it! If you're curious to try some, you can buy it in most health food stores or using various online retailers. 

And next time you see a bee...thank her!