Ingredient Spotlight: WALNUTS

Ingredient Spotlight: WALNUTS

Ahead of my talk on How to Recognise Burnout and Reduce Stress, I have been thinking a lot about the role that food plays in protecting our body from external and internal stressors, and reducing (or promoting) inflammation. This is why this week I want to talk about the importance of eating enough FAT, and how you can add more good fat to your diet by eating this week’s featured ingredient: WALNUTS.

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Ingredient Spotlight: WATERCRESS

Ingredient Spotlight: WATERCRESS

Autumn can be a particularly busy season - that’s when we begin to reflect and plan for the challenges ahead that can affect our health over the next six months. This is the season of peak performance, but sometimes we try to take on more than our minds and bodies can handle and succumb to burnout and stress.This is why this week I chose an ingredient that is available almost year round, and a very simple recipe to go with it: watercress, which is the start ingredient of my green soup. 

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Pasta Sauce Magic

Eating good food should be a pleasure, not a burden.

That's why I am always looking for healthy and tasty convenience foods, that make cooking faster, easier and more enjoyable! One of my favourite magic ingredients is pasta sauce, which I love to use on pasta or rice, but also on steamed or baked fish, meat or vegetables.⠀

The problem is that all too often jarred sauces are laden with sugar and additives - even gourmet or organic ones! So I was ecstatic when I found in my local Marks & Spencer this delicious and incredibly well-priced sauce by Italian producer, La Malva Rosa.⠀

It's made with only THREE ingredients: tomatoes, Taggiasca olives (small black olives from the Liguria region) and extra virgin olive oil. And it TASTES AMAZING! You can seriously eat it straight out of the jar… But I suggest that you try to add a few spoonfuls to your roasted vegetables to boost flavour, healthy fats, vitamins and antioxidants. ⠀

** Food Fact: Tomatoes are an interesting exception to the rule that cooking food reduces micronutrients: lycopene is better absorbed when it has been heated, so tinned tomatoes are good for you. This powerful antioxidant is fat soluble - it's absorbed by the body in the presence of fats - which makes the olive oil & tomato pairing a perfect match! **