Category: <span>Food</span>

Tried and Tested Summer 2022

July 20, 2022July 22, 2022Talya Stone

Hold the phone everybody! Our Tried and Tested feature is back by popular demand this summer. If you want to know what products have landed on our desk that are worth checking out then read on friends as we give our Tried and Tested stamp of approval to all things beauty, wellness and food that we have fallen in love with. This summer we’ve been….

Beautifying with….

Vibrant Skin Serums

Vibrant Skin is a natural skincare brand, founded by two lovely sisters – Sarah Owen & Kelly Owen – after a personal journey that took them on a quest to discover exceptional, active, and natural ingredients that would support and rebuild the skin. They are on a mission to show people how beautiful their skin can be, and their serums are science-driven, brilliant quality, evidence-based and unlock nature’s powerful healing properties providing intrinsic protection and deep hydration. We’ve tried all three serums – Energising Vitamin Serum, Time Repair Serum, and Hydra B5 & Hyaluronic Acid Serum – and can truly say that they have left our skin looking healthy and radiant, leaving us feeling fabulously empowered! The Vibrant Skin Serum range starts at £40, discover their products here.

Glo32 Teeth Whitening System with Coconut Oil

Over 40 years on the planet does not for white teeth maketh. Our previous experience with tooth whiteners has been HARSH which is why they have never previously made it into our Tried and Tested feature. But we have to say we love Glo 32’s Advance Teeth Whitening System with Coconut Oil. Formulated with Coconut Oil for a healthy and gentler way to achieve a whiter, brighter smile. We used these easy-to-apply strips every day for a month and our teeth were visibly whiter. No need to get your teeth done professionally. Just purchase one of their home whitening kits instead! Glo 32’s Advance Teeth Whitening System with Coconut Oil costs £20 and is available from Boots and Amazon.

The DA Group’s Luxury Hair Oil

Hair can dry out in extreme temperatures and with increased UV exposure in the summer months or while you’re on holiday. If your locks are looking anything but luscious it’s time to give them some extra TLC. The DA Group’s Luxury Hair Oil is perfect for doing just that. Made from ethically sourced, organic ingredients, we’ve been using their pre-wash treatment once a week resulting in noticeably smooth and softened hair. Their luxurious blend of oils nourishes, treats, and repairs your hair from root to tip and is perfect for taking care of dry hair during the summer months. The DA Group’s Luxury Hair Oil costs £19.99 and is available to buy from thedagroup.com.

Lola’s Lashes Rose Quartz Magnetic Lashes

Because you’re never too old to wear lashes. If you are no idea how to wear lashes (much like us), then Lola’s lashes are a good place to start. Their Rose Quartz Magnetic Lashes will have you cheating on your mascara. Ridiculously easy to apply without any faff, they are the perfect style to complement an everyday or going out-out makeup with just enough subtle lift, length and volume to enhance your eyes. They’re so quick and easy to apply that you can even wear them daily – even if you are completely cack-handed like us! Lola’s Lashes Rose Quartz Magnetic Lashes cost £20 and are available from lolaslashes.co.uk.

Dr Paw Paw Tinted True Coral Balm

Remember when Dr Paw Paw first entered our lives and we went absolutely mad for it? Well, they’re making waves again – this time with their Tinted True Coral Balm. The perfect summer do-it-all. This small but mighty baby can be used to as a lip balm, lip tint, cheek tint, highlighter and eyeshadow. Full of pawpaw (papaya) fruit, aloe vera and olive oil, it’s suitable for all skin types and skin tones including sensitive skin, and subtle peach pink colour. It hydrates and nourishes and is the perfect way to either enhance your natural lip colour or build a bolder look. It’s become our summer go-to and there isn’t a day we haven’t been using this little multi-purpose hero balm. Dr Paw Paw Tinted True Coral Balm costs £6 and is available to buy from Waitrose, Marks & Spencer from 4th August and www.drpawpaw.com.

skinChemists Youth Series & Hada Labo Tokyo Face Sun Creams

You know one thing that drives us mad in the summer months? Having to apply a sun cream over our moisturiser because our current one either doesn’t include an SPF or has one but it isn’t high enough. But hurrah that’s a thing of the past now thanks to two products we’ve recently discovered.

The first is skinChemists Youth Series Wrinkle Killer, an SPF 50 Sun Protection Day Cream that goes beyond being a typical moisturiser with added SPF 50 (also available with SPF 30). The new range offers intense hydration, as well as protection from the sun, helping you beat wrinkles and enjoy summertime. Years in the making, skinChemist’s SPFs are unscented and won’t leave white residue, making it perfect for all skin tones and no weird white face afterwards!

The second is Hada Labo’s Face Sun Cream, a water-resistant moisturising sunscreen lotion SPF50 specifically for the face. We love how light this lotion is – it’s non-greasy, quickly-absorbed and has a dry-touch consistency that can be used even on wet skin. Youth Series Wrinkle Killer, SPF 50 and SPF 30 Sun Protection Day Cream RRP £34.99 is available at www.skinchemists.com or www.feelunique.com ; Hada Labo Tokyo Face Sun Cream SPF50 now £11.29 at Superdrug.

Eating and drinking…

Good4U Salad Topper

Summer is all about salads, but what if we told you there was away to elevate your salads to seriously satisfying levels? We recently discovered the Good4U Salad Topper range and are firm Tried and Tested fans. Their range of salad toppers are not only designed to power up the nutritional value of your salad, but they also level it up both in terms of flavour and texture. With Garlic & Chilli, Super Seeds, Garlic & Herb and Caesar Crumbles, there’s pretty much not a day that goes by where we don’t use these on our meals. And yes, they can be used on so much more than just salads too! Good4U Salad Toppers cost £2 for a packet and are available from leading supermarkets and direct via their online store.

OHMG Magnesium Water

Looking for that perfect summer drink to take the edge off? No we don’t mean a G&T. We’re talking about OHMG Magnesiums Water! OHMG Magnesium Water is a delicious range of still and sparkling water infused with Magnesium, fruit extracts and botanicals. 100% natural, containing no sugars, no sweeteners and no calories. Magnesium is known as the relaxation mineral and an essential nutrient responsible for more than 300+ functions inside our body. Studies have shown that up to 75% of us are depleted in Magnesium. Meanwhile, every can of OHMG Magnesium Water contains 56mg. So guess what we have been reaching for some Tried and Tested relaxation canned daily….A 12 can variety pack of OHMG Magnesium Water costs £23.99 and is available from ohmgwater.com.

Sheese Cheese Alternative

Our experience of cheese alternatives has so far left us yearning for the real stuff. That is until we locked our chops around Sheese’s dairy free cheeses! Somehow they have absolutely nailed it in terms of taste and texture – so it’s no wonder they are award-winning. But what we love about these guys is that they go so much beyond the traditional cheese slice or grated packs. While these are great, for us the real stars of the show are their Blue Cheese and Wenselydale editions which are just so ridiculously moreish. We are not sure how they achieved such wizadry with a base of coconut oil but at this point in time we don’t even care! If you are looking to cut back on or replace dairy in your diet then it’s Sheese for the win. Sheese is available at all good supermarkets. Prices typically start at £2.50 for a pack. Check out their range here.

Nick’s Bars

We all love a good snack, but we also know that finding snacks that are healthy, yummy and won’t leave you feeling hateful thereafter are hard to come by. That is unless you know about Nick’s who have quite simply made snacking better. Their range of chocolate bars are sugar free, gluten free, palm oil free and pretty much guilt free. We countdown the hours to our 3pm rendez-vous with our stash of Nick’s Bars and currently crushing on their Peanuts N Fudge Bar and protein bar range big time. Currently with 20% off site wide check out the Nick’s range. here.

Eat Well for Less: Happy & Healthy

Food is getting expensive, but that doesn’t mean you have to skip on eating well. Despite the ever-increased basket pricing of our weekly shops, there is still a way to eat well on a budget. Including simple, common sense advice which many have come to expect from the BBC Series Eat Well For Less this book is packed full of light lunches, simple suppers and weekend nosh that are quick, easy and won’t break the bank. It has helped us revisit some old classics over at Tried and Tested but also try out new spins and takes also with ingredients we already have knocking around in our fridge or kitchen. Perfect for knocking up something without having to spend money on extra ingredients you will only use once which is the problem with so many other recipes we find! Eat Well for Less: Happy & Healthy is currently available from Amazon for £8 (RRP £14.99)

Aktar at Home

Let’s face it – eating out has become astronomically expensive and takeaways are not exactly cheap these days. That said, we love a good curry and have found the perfect solution from Aktar At Home, freezable curry boxes by Aktar Islam, Michelin star chef which makes for a generous and delicious feast. All Meals are freezable so you can have your fill one day and more another, and another after that. A Mixed Box includes a whole variety of mouth-watering curries including two chicken, one mutton, one vegetarian/vegan, and an abundance of pilau rice and the most epic naans we’ve ever seen! We loved every mouthful and will be coming back for more. A Mixed Box Deal costs £70 and is available from aktarathome.co.uk.

VAHDAM® Tumeric Teas

The health benefits of tumeric tea are seemingly endless, which is why we are big Tried and Tested fans. But then add in the mix a climate and plastic-neutral element and premium-quality Indian turmeric with superfoods like Ginger, Ashwagandha, Moringa, and an array of spices which are 100% natural, pure and caffeine free that you get with VAHDAM and now you’re really talking. Stemming from Ayurveda, turmeric has been known for its powerful healing properties for over 5,000 years. From being a fix for seasonal colds to healing wounds, providing anti-inflammatory benefits and boosting immunity, turmeric has a myriad of health-promoting benefits. We are especially in love with VAHDAM’s Ashwagandha Herbal Tea Bags – which includes the ancient herb renowned for helping the body manage stress, perfect for unwinding with before sleep and their Tumeric Spiced Tea Bags which are like a hug in a mug. The full range of VAHDAM Teas is available at hollandandbarrett.com, Amazon and other online retailers from £4.99.

Supplementing with…

Heaven Collagen Drops

We wouldn’t be a day without collagen supplementation which in our view is an absolute must when you hit your 40s. Cue Heaven Collagen Drops, so intensely concentrated that you only need to add a few drops to your morning glass of water. Super easy to use, you can either ingest them or also mix in with your daily creams for healthy glowing skin as well as lustrous shiny hair. Founder of Heaven Skincare Deborah Mitchell has been creating and testing these potent skincare supplements since 2013 as part of her Inner Beauty collection. Thanks to a clever blend of high levels of marine collagen, glucosamine, vitamin C, hyaluronic acid and Biotin they leave you looking – and feeling – Tried and Tested fabulous! A two week supply of Heaven Collagen Drops costs £27.50 and is available to purchase from Heaven Skincare.

My Best Pharm supplements

Not all supplements are created equal – something we know only too well from first hand experience. But recently we discovered My Best Pharm – the result of a cooperation of doctors, pharmacists and dieticians for a more 360 degree approach to supplementation. Their products have an innovative, modern composition, combining the latest, advanced production technologies with many years of tradition and experience in the use of substances of natural origin using clinically proven, patent-protected ingredients from all over the world back up by strong medical evidence – unlike so many other ranges on the market! We have in particular really enjoyed their MyBestComplement supplement (£32.90) which is a powerful blend of 13 valuable ingredients including oils, plant extracts, antioxidants and vitamins with powerful anti-inflammatory and anti-aging effects to help bolster immunity, support brain function, achieve healthier looking skin as well as supporting the heart and circulatory system, liver and digestive function and improve cholesterol and blood sugar levels. The perfect Tried and Tested do-it-all! Find out more about My Best Pharm’s range of supplements at mybestpharm.uk.

Do Not Age supplements

We all want to live longer, feel more youthful, healthy and energised as we age but how do we go about doing that? Do Not Age is on a mission to extend healthy lifespan for as many people as possible through their range of supplements. Using the latest information from leading longevity researchers they develop both products and advice, then distribute them to all that want to live healthier for longer. Our Tried and Tested readers may not have heard of a lot of the names of the products developed by their research team, but having tried and tested some of them including NMN which helps to fight inflammation associated with aging and SIRT6 Activator® which promotes DNA repair and supports genomic stability we were hugely impressed by how quickly you feel your best self from taking them – the increased energy levels are palpable that we are pretty much betting on Do Not Age to secure our newfound longevity. Find out more about the Do Not Age range of supplements at donotage.org.

Exercising with….

Clubbercise Classes

Exercise is an important form of self-care for us over at Tried and Tested, as is doing what you love! If like us you are missing your former dance floor glory days then this one’s for the raver lurking deep inside of you. Clubbercise is fitness meets clubbing where you’ll burn 600+ cals in ONE sweaty, euphoria-inducing Tried and Tested hour. It’s no wonder that Clubbercise is making waves in the fitness community, combining full body workouts with banging soundtracks had us bouncing around with our hands in the air complete with glow sticks. to become all the rage amongst fitness fans and ravers across the world. Combining toning, plyometric and combat moves that are easy-to-follow with high or low-impact options for all fitness levels we were in sweaty fitness heaven thanks to the soundtrack of club anthems including our favourite 90′s classics. Clubbercise offer over 2,000 classes worldwide with options for kids, teens, and families starting at £5 per session. Find your nearest Clubbercise class here.

Let us know which of these Tried and Tested items you’d love to try too in a comment below!

Cover Image by rawpixel.com

5 anti-ageing foods that will give your skin a youthful glow

July 7, 2022July 7, 2022Talya Stone

A well thought out skincare routine is a good start but unfortunately not enough to get you that desirable, youthful, lit-from-within looking skin. One piece of the puzzle that can help you to get there is having the right diet which includes anti-ageing foods, among other things.

To find out more, Beauty Daily by Clarins consulted with two leading nutritionists on how to eat your way to healthy-looking skin and asked for their recommendations on the best anti-ageing foods to keep in mind, and tips and recipes for a more youthful diet.

Table of Contents

So what food group qualify as anti-ageing?

Although there isn’t one ‘fix all’ food group that holds the secret to anti-ageing, The British Dietetic Association (BDA) says the best and most proven way to fight against skin ageing is by eating a well-balanced and nutritious diet.

“Unfortunately, whilst it isn’t possible to stop the ageing process in its tracks, we can be more aware of our diet to make sure we are doing what we can to help us age well,” says Jemma Joel, Registered Nutritionist and NHS Health Coach.

Joel suggests including a range of nutrients in the diet, not just those that are high in antioxidants. “Always choose whole foods where possible, as well as high sources of protein and healthy fats.”

She also advises: “Be mindful of your intake of processed and high sugar food, as sugar can impact breakouts because of the blood sugar spikes increasing inflammation and sebum production.”

Research has shown that one of the adverse effects of eating too much sugar is premature ageing. This is because sugar can damage your skin through a process called glycation, which damages collagen, and elastin (which are the proteins which are responsible for skin’s plumpness.)

There is good news though – to make these changes to your diet, it doesn’t have to be scary and it’s not necessary to make them all at once. You can begin by making better choices when loading your plate to ensure that you are swapping out more processed foods for healthier options where possible. Think about these changes as an investment in your health, rather than a restriction.

5 Anti-Ageing Foods That Are Approved By Nutritionists

Nishtha Patel a Clinical Nutritionist and Functional Medicine Practitioner shares her top 5 anti-ageing food recommendations.

“Eat the rainbow of different coloured plant-based foods daily and rotate your food. This creates diversity in your gut microbiome and a healthy gut is a key to good health. They are also loaded with different antioxidants and other compounds which are crucial for hair, skin, eyes, nails, brain, heart health and of course ageing,” Patel recommends.

1. Blueberries

Evidence shows that blueberries are great at supporting the skin’s ability to fight inflammation which related to skin conditions like acne, psoriasis, eczema, and premature ageing. When out shopping, try and but wild blueberries where possible as they contain approimately 33% more brain-healthy anthocyanins than ordinary blueberries.

“Although wild blueberries are harder to get your hands on, they are richer in anthocyanin (more so than ordinary blueberries) which are the chemicals which have antioxidant and anti-inflammatory properties.

Wild blueberries are fantastic for the brain, heart and skin, but if you’re unable to get the wild ones, try other organic berries as they help work towards the same results. Patel explains.

2. Avocado

Avocados are a hugely rich source of antioxidants and anti-inflammatory compounds because they are packed with fibre, healthy fats, vitamin C, vitamin E, and folate, which all play a significant part in promoting healthy skin.

It’s no surprise that avocados are such a popular ingredient in diets as not only do they present a myriad of health benefits but they are delicious for both sweet and savoury recipes, so there are plenty of dishes for you to get your teeth into.

3. Oily fish

Fish is anti-inflammatory which is an excellent source of essential fatty acids and omega 3, both of which are vital for healthy skin and hair, as well as your heart and brain.

Patel says: “Wild Alaskan salmon is considered the best but you can of course eat any oily fish in order for your skin to benefit. An easy to remember acronym is S.M.A.S.H.: Salmon, Mackerel, Anchovies, Sandine, Herring. This can remind you of the best choices to make when it comes to oily fish.”

4. Sweet Potato

When you are looking to reduce signs of ageing on your skin, sweet potato is one of the best foods to start with as it’s full of beta-carotene, which helps to prevent early ageing.

A study published by the American Journal of Public Health found that people who eat more fruit and vegetables have healthier, glowing skin and that is due to carotenoids, which are the orange/red pigments found in certain fruits and vegetables.

Carotenoids are pigments responsible for bright red, yellow and orange colours in many fruits and vegetables so load up on them if you want radiant skin.

“The orange colour comes from beta-carotene which is converted to Vitamin A and is important for healthy elasticity for the skin and for cell turnover, as that is what helps to keep you looking young,” says Patel.

5. Beetroot

Many studies report that beetroot, especially when in the form of a juice supplement, protects against oxidative damage to DNA, lipid and protein structures. It is great for the blood, heart, and brain too.

Pro tip: “Whenever I cook, I try to add as many vegetables and spices into my meals as possible,” Patel says.

She adds: “Herbs and spices account for plant-based ingredients in your diet. The more plants and plant-based food you eat, the more you feed your gut microbes.

These are the tiny bacteria in the gut that produce prebiotics which are fuel for the healthy bacteria (probiotics) living in the digestive tract. Furthermore, vegetables are high in fibre, so they also act as a giant brush gently sweeping out the colon.”

Nutrition coach Joel says her favourite nutrient-dense, delicious recipe recommendation would be “a balanced colourful bowl of goodness.”

“When making one of my bowls I like to add avocado, diced sweet potato, edamame beans, shredded radish, and a couple of tablespoons of plain hummus. The beauty of making these bowls is that they are so versatile, and you can amend them to fit in with your preferences.”

For more recipe, follow nutritionists Jemma Joel, and Nishtha Patel for more healthy and nutritious everyday recipes or check out this detailed Nutritionist-Approved Guide To Clean Eating.

With your anti-ageing diet sorted, read next about how to incorporate The Natural Anti-Ageing Skincare Ingredients into your beauty regimen.

Image by Edgar Castrejon for rawpixel.com

Are there benefits to a plant-based diet in your 40s?

February 10, 2022February 8, 2022Katie Porter

This article includes PR samples

By now we can all safely admit that we have tried SOME form of restrictive dieting in our time. I remember an old boss going through the cabbage soup diet trend and just feeling so sorry for her. She must have been starving and farty! I had the benefit of working on Celebrity Fit Club where I worked closely with the team supporting the celebrities and I learned so much about nutrition. However, I was in my early 20s and had a metabolism faster than a speeding train. It’s only now, in my 40s, I’ve discovered that this train needs a frikking service!

These days, I look to maintain a healthy balance with food. I eat mindfully and I enjoy what I eat. That said, I know that at this stage of my life, I will benefit hugely from fuelling my body in the right way. I do enjoy meat but for various reasons I do want to cut back so I was super interested to learn more about the benefits to a plant-based diet.

Table of Contents

What is a plant-based diet?

We asked Dr Kirstie Lawton, a registered nutritional therapist at the Institute for Optimum Nutrition and an AfN registered nutritionist to explain a little more. She offered us the following information.

According to the British Dietetic Association, a plant-based diet consists mostly or entirely of plant-based foods. While the term is synonymously used with veganism, a plant-based diet isn’t necessarily vegan and may include those who eat some meat, fish, egg, or dairy. The diet is predominantly made up of fruit and vegetables, grains, pulses and legumes, nuts and seeds.

What are the benefits to a plant-based diet?

An entirely plant-based diet, if correctly balanced, is rich in a wide range of protein building blocks, phytonutrients (plant-derived nutrients) and a diverse array of fibre, that can support the microbiota and improve gut health. Pulses and legumes are protein-rich and contain a variety of nutrients including B vitamins, iron, folate, calcium, potassium, phosphorus, zinc, and fibre to support the microbiota.

Nuts and seeds are highly nutritious food sources containing a wide variety of protein building blocks, healthy fats, vitamins and minerals including B vitamins, vitamin E, iron, potassium, selenium, magnesium, zinc and copper, and fibre. Fruit and vegetables are rich in a wide variety of vitamins, minerals, phytonutrients and fibre also.

There is research supporting the use of a well-considered plant-based diet for reducing the risk of cardiovascular disease and blood lipid profiles, management of diabetes type 2, weight reduction and prevention of some cancers. However, what is key here is that the diet is from whole food sources that are prepared from scratch, rather than over-reliance on processed plant foods that are high in salt and additives.

What considerations are there for eating a plant-based diet?

Plant-based eating can be healthy and nutritious, however, there are some key considerations:

While a number of vegan food sources contain protein, the amount is generally quite low, so it is essential to ensure that you are eating a good source of protein at each meal. A number of these sources also have what we call limiting amino acids, e.g. a protein building block that is essential from the diet is missing. By combining plant-based foods e.g. beans and rice, the meal becomes a source of all essential amino acids. The richest and most complete source of protein is soy, however, this can be highly processed and isn’t suitable for everyone.

Research indicates that those eating an entirely plant-based diet may be deficient in a number of nutrients including riboflavin (B2), Niacin (B3), vitamin B12, vitamin D, iodine, zinc, calcium, potassium, and selenium. Sources of all of these nutrients are available through a plant-based diet and some fortification (calcium, vitamin B12). However, someone who is plant-based and concerned that their diet isn’t diverse enough may wish to consider supplementation, which should be done in consultation with a registered nutritional therapist.

Consider supplementation

Further potential deficiencies include the essential fatty acids DHA and EPA, which are derived from fish, and are essential for a number of functions in the body. While these can also be converted from the fatty acids found in seeds, conversation rates are low. Algae is a plant-based source of DHA and EPA and should be considered in supplement form. Finally, choline is essential for a wide range of functions, and is especially important for the growing foetus, so choline supplementation may also be a consideration in those who are eating a plant-based diet and of childbearing age.

There are more and more plant-based products on the market that are highly processed, and full of inflammatory ingredients which may not be optimal for health. These should be eaten as an occasional food choice, and replaced with homemade recipes from raw or minimally processed ingredients where possible.

Finally, those with GI issues, such as an imbalance or overgrowth of bacteria, issues with nightshades, a soy allergy, or intolerance to histamine-rich or oxalate-rich foods may struggle with a plant-based diet, and should seek support from a registered nutritional therapist to correct these health concerns.

Plant-based recipe ideas

I was thrilled with Good4U asked me to try their range of plant-based snacks and toppers.

Packed with plant-based protein, the range is ideal for those looking for a natural protein boost, whether it’s to increase energy after a workout or to incorporate as part of a family meal, the delicious topper combinations are here to elevate and nutritionally optimise those bland dishes.

To add nutritional benefit to those more indulgent meals, these tasty toppers can be added to a wide range of dishes including your favourite pizza, curry, or burrito. In fact, the handy pouches can be easily resealed and used whenever a sprinkle of goodness is needed in your dish.

Good4U Super Seeds offer a crunchy and savoury mix of tamari roasted sunflower seeds, pumpkin, and British-grown green peas. At only 144 calories per 25g serving, the seeds contain zinc, known to help the immune system to reduce unwanted bacteria and viruses, ideal for fighting off those colds and flus during the winter months.

If you want to add a bit of spice to your evening meal, why not turn up the heat with Good4U’s Garlic and Chilli Salad Toppers. This spicy mix is only 123 calories per 25g serving, made with sweet red peppers, chilli roasted seeds, smoky chipotle, and a sprinkle of kale, which can be poured on your curry for a nourishing boost or added to your salad to give an extra punchy kick.

To find out more about the range and for recipe inspiration, visit the Good4U website.

I’ve been really enjoying building Buddha bowls for a satisfying lunch. Follow the steps below, picking one suggestion from each. Season to taste and enjoy! Send us your pictures on Instagram!

Grain Base

Grains are naturally high in fibre, helping you feel full and satisfied. Choose from one of the following:

Brown rice

Spelt

Buckwheat

Millet

Quinoa

Bulgar Wheat

Barley

Corn

Giant Cous Cous

Wild Rice

Protein

We need protein in our diet to help our body repair cells and make new ones. Choose from one of the following:

Chickpeas

Lentils

Kidney Beans

Peas

Edamame Beans

Black Beans

Mung Beans

Soy Beans

Navy Beans

Tofu

Colour

There’s nothing more beautiful than eating the rainbow. So add one of the following to invite your eyes to the party:

Broccoli

Kale

Spinich

Carrots

Sweet Potato

Butternut Squash

Red Cabbage

Mangetout

Radish

Beetroot

Dressing

Fats in dressings can actually help you absorb key nutrients. But don’t go crazy! Choose from one of the following:

Olive Oil

Balsamic Vinegar

Apple Cider Vinegar

Red or white wine vinegar

Lemon Juice

Lime Juice

Honey

Pumpkin Seed Oil

Soy Sauce

Natural Yoghurt

Texture

Who doesn’t love that added crunch. Salads don’t need to be boring. What will you add from the following?

Sunflower Seeds

Pumpkin Seeds

Poppy Seeds

Hemp Seeds

Almonds

Cashews

Hazelnuts

Walnuts

Brazil Buts

Peanuts

I love seeing all the gorgeous colours in the bowl knowing I’m eating mindfully and healthily. The best part is, it tastes amazing. We have introduced meat-free Mondays at home. It’s a start!

Are you plant-based? Are you considering cutting back on meat? Let us know by commenting below.

Eating well to age + 5 scrummy recipes!

January 28, 2022March 16, 2022Talya Stone

Have you made a pact with yourself to eat better this year? If you’re reading this because you’ve already hit the 40 mark – which you most probably have – then you will know that we can’t quite get away with shovelling any old thing into our system and not pay the penalty for it. The bottom line is that at 40, we need to start thinking about eating well to age so we can feel more vibrant and vital for longer. Because that’s the aim of the game now folks isn’t it?

So what’s the schtick here? At 40, eating well to age means we should all be eating plenty of veggies – the more colourful and intense in colour the better, a variety of fruits, wholegrains, the right amount of protein, healthy fats and the like. As our metabolisms slow down, quite simply…we need to be more selective about what we eat if we want to walk the path to improved wellness.

With that said, today we are sharing some of our favourite recipes for eating well to age from the very appropriately named book – Eat Well to Age Well – the inspiring new cookbook by Beverley Jarvis – which is a veritable bible for eating well to age. It’s packed full of delicious whole food recipes, as well as insightful nutritional and invaluable practical guidance to help us all become super agers, without the hard work!

Vegetable medley with chickpeas and almonds – V

This filling vegetable dish is ideal served as a light lunch or supper, needing only the addition of a dressed, mixed-leaf salad to make it into a complete meal. If you don’t eat the whole dish at one sitting, leftovers can be chilled and re-heated the following day. You may prefer to cook the vegetables on the hob while you cook the sauce in the microwave.

SERVES 2

INGREDIENTS:

250 g washed and diced butternut squash

1 celery stick, chopped

1 small red pepper, chopped

1 medium-size courgette, sliced

1 tsp dried mixed herbs

Juice ½ orange

25 g flaked almonds

1x 200 g chickpeas, drained

EQUIPMENT:

You will need a shallow microwaveable dish (about 1 ½ litre in capacity), a citrus juicer, microwaveable dinner plate, chopping board and knife, spoon for stirring and microwaveable dinner plate.

NUTRITIONAL NOTE:

Butternut squash is a good source of dietary fibre and contains 22 g carbohydrate per cupful. One cup also contains 57% of the RDI for vitamin A and 52% of the RDI for vitamin C, as well as vitamins B1, B3, B6 and B9. It also makes a valuable contribution towards the RDI for the minerals calcium, iron, phosphorus and copper. The chickpeas provide 7.4 g fibre, 7.2 g protein and 15.7 g carbohydrate per 100 g.

TO SERVE:

Dressed, mixed-leaf salad with chopped apple; wholemeal bread rolls.

1. Put the prepared vegetables into the shallow dish, sprinkle with the herbs and then add the orange juice.

2. Cover the dish loosely with greaseproof paper, wrapping it under the dish to prevent it from blowing off.

3. Microwave on High for 5 minutes.

4. Remove the dish from microwave and carefully stir the vegetables, then recover and return to microwave for a

further 3½ minutes on High.

5. Set aside to stand, covered.

Toast the almonds:

1. Arrange them around the outside edge of the dinner plate and then microwave on High for 5 minutes, opening the door and rearranging the nuts once during cooking. They will turn lightly golden.

2. Add the drained chickpeas to the vegetables and return to the microwave for 1 minute on High.

3. Serve the vegetables with their delicious juices, topped with the toasted almonds, accompanied by the bread rolls and salad.

Cod and courgette kebabs with pineapple

These tasty fish kebabs, flavoured with lemon and garlic could be cooked on the BBQ, or under a pre-heated grill. They are as attractive to serve as they are good to eat.

SERVES 2

INGREDIENTS:

250 g cod fillet (or salmon fillet if

preferred), skinned and cubed

6 button mushrooms

½ tbsp olive oil

1 garlic clove, crushed

Juice and finely grated zest of

½ lemon or lime

1 tbsp freshly chopped coriander

1 medium courgette, cut into 6 equal slices

1 small red pepper, cut into 2.5 cm pieces

2 canned pineapple rings in natural

juice, drained well, then cut into chunks

(optional)

Salt and freshly ground black pepper

EQUIPMENT:

You will need a chopping board and knife, small mixing bowl, shallow dish, fork, teaspoon, tablespoon, skewers, a pastry brush, citrus juicer, small bowl and fork.

NUTRITIONAL NOTE:

The cod makes a valuable contribution towards your RDI for protein. It can also provide all or more of your RDI for vitamin B12 and is a valuable source of selenium and iodine. The potato mash makes a good contribution to your RDI for carbohydrate with the sweet potatoes adding vitamins A and B6, plus 6.6 g fibre per 100 g. The bell peppers are a good source of antioxidants.

TO SERVE:

Serve with the pickled vegetables on page 114 and a mash made from equal quantities of sweet and ordinary white potatoes, such as King Edwards, peeled, then cooked together in a covered large pan of boiling water until completely tender. Drain well, then mash, beating in a little semi-skimmed milk and a seasoning of salt and freshly ground black pepper.

1. Put the cod and mushrooms into a shallow dish.

2. In a mug or small bowl, mix together the olive oil, garlic, lime/lemon zest and juice and the coriander.

3. Whisk with a fork and spoon over the mushrooms and fish. Cover and chill for 30 minutes.

4. Carefully thread the fish and mushrooms onto 2 kebab skewers, alternating with the courgette, red pepper and pineapple pieces, if using.

5. Brush each skewer with some of the remaining marinade mixture and season with a little salt and pepper.

6. Grill on a grill rack, lined with tin foil, for 6-8 minutes, turning occasionally, or until cooked through.

7. Serve immediately, with the pickled vegetables and the mashed potatoes.

COOK’S TIP

If you are using wooden/bamboo skewers, soak these in water for ½ hour before use to stop them burning.

Curried lamb soup with broccoli

Any leftovers can be cooled, then stored in the fridge, for up to 3 days. The soup also freezes well; re-heat until boiling and simmer for 3 minutes before serving. Filling and sustaining, serve the soup as a complete meal, accompanied with some warmed naan or chunky wholemeal bread.

SERVES 4-5

INGREDIENTS:

2 tbsp olive or rapeseed oil

1 large red onion, chopped

2 carrots, diced

3 tbsp tikka curry paste

1 clove garlic, chopped

½ red chilli, de-seeded and chopped

2.5 cm piece fresh ginger,

peeled and grated

1 x 400 g can chopped tomatoes

2 tbsp tomato purée

350 g lamb leg steaks, trimmed and diced

1 rounded tbsp plain flour, seasoned with

salt and freshly ground black pepper

1.2 litre lamb stock

1 x 400 g can cannellini beans,

drained and rinsed

1 head broccoli, florets only

EQUIPMENT:

You will need a chopping board and knife, 2 dinner plates, absorbent kitchen paper, a measuring jug, tablespoon, grater, teaspoon, wooden spoon, slotted spoon, large saucepan with lid and large frying pan.

NUTRITIONAL NOTE:

The protein in the lamb contributes significantly to your RDI. Lamb also contributes vitamins B6 and B12, iron and magnesium. There are fibre and vitamins A and C in the carrot, tomatoes and broccoli and protein, fibre, vitamin B9, and the minerals copper, and iron in the cannellini beans.

TO SERVE:

1. Heat 1 tbsp oil in a large saucepan, on a high heat.

2. Add the onion and carrot and stir-fry for about 5 minutes, over a medium heat, until the onion is soft and translucent.

3. Stir in the curry paste with the garlic, chillies and ginger and keep stir-frying for a further minute.

4. Add the tomatoes and tomato purée to the pan; stir well.

5. On the dinner plate, toss the lamb in the seasoned flour.

6. In a large, shallow frying pan, heat the remaining oil.

7. Add the lamb to the hot oil in the frying pan and stir-fry, over a medium-high heat, until golden on all sides.

8. Lift from the pan, using a slotted spoon, and drain on absorbent kitchen paper.

9. Add the lamb stock to the saucepan and bring to the boil.

10. Cover and simmer gently, for 30 minutes.

11. Stir in the drained beans and broccoli.

12. Continue to simmer for 5-7 minutes, covered, until the vegetables are just tender. Return lamb to pan. Stir.

13. Serve, in warmed soup bowls

Avocado and chicken bake

Avocados are highly nutritious and simply delicious, quickly baked in the microwave. This easy recipe makes a great light lunch or supper dish. As an alternative to the chicken, try chopped cooked prawns or drained, flaked, canned tuna fish.

SERVES 1

INGREDIENTS:

50 g cooked chopped chicken thigh

or breast meat

50 g freshly made brown breadcrumbs

1 tbsp Greek-style natural yoghurt

1 tbsp freshly chopped tarragon or parsley

Salt and freshly ground black pepper

1 large ripe avocado, halved

Juice ½ lemon

25 g parmesan cheese, grated

EQUIPMENT:

You will need a 1-litre mixing bowl, tablespoon, teaspoon, citrus juicer, pastry brush, microwaveable avocado dish, 2 microwaveable dinner plates, chopping board and knife, and cheese grater.

NUTRITIONAL NOTE:

Avocados have many nutritional benefits (see page 23). The chicken makes a significant contribution towards your RDI for protein. The breadcrumbs provide carbohydrate and fibre.

TO SERVE:

2 tsp crème fraîche; handful parsley sprigs, chopped.

1. Put the chicken into the mixing bowl with the breadcrumbs and yoghurt then stir in the herbs with a seasoning of salt (keep to a minimum) and pepper.

2. Brush both halves of the avocado with lemon juice and wrap one half to chill in the fridge for use in a salad the following day.

3. Fill the remaining avocado half with the prepared filling.

4. Sprinkle with the grated cheese.

5. Put the filled avocado half in the microwaveable avocado dish, then stand the dish on a dinner plate.

6. Microwave, uncovered, on High for 2½-3 minutes. Serve immediately with the crème fraîche and parsley.

COOK’S TIP

This recipe can easily be doubled. If cooking two avocado halves together, allow about 4 minutes, and space them apart on a dinner plate.

Sweet jacket potatoes with smoked mackerel, horseradish and parsley

Sweet potatoes cook quickly in the microwave and can be counted as one of your seven-a-day. I often serve them for a quick lunch, straight from the microwave, with just some crumbled feta cheese and a dressed, mixed salad with a sliced kiwi fruit and some chopped dates added.

SERVES 2

INGREDIENTS:

2 medium-size sweet potatoes,

washed and dried

Spray oil

Salt and freshly ground black pepper

75 g smoked mackerel fillet, skinned

3 tbsp Greek-style natural yoghurt

2 tsp lemon juice

2 tsp horseradish sauce

1 dsp freshly chopped parsley

EQUIPMENT:

You will need a vegetable knife, microwaveable dinner plate, 1-litre mixing bowl, fork, measuring spoons, chopping board and knife.

NUTRITIONAL NOTE:

A good source of fibre, and providing 6% of your daily requirement for carbohydrate, and 4% of your daily vitamin C needs, sweet potatoes also provide 10% of the daily requirement for vitamin B6. The mackerel and yoghurt contribute significantly towards your daily protein requirement and the mackerel also provides more than the RDI for vitamin D, significant B3 (niacin) and B12 and the minerals iron, magnesium and selenium. Greek yoghurt contains 121 mg calcium per 100 g.

TO SERVE:

Accompany with a dressed, mixed salad.

1. Score a cross in the top of each potato you wish to cook.

2. Stand the potatoes, spaced apart, on the dinner plate and spray them all over with a little spray oil and season with a little salt and pepper.

3. Microwave them, uncovered, on High for 5-6 minutes for one potato or 8 minutes for two.

4. Set aside for 4 minutes.

5. Meanwhile, prepare the filling: In the mixing bowl, mash together using a fork, the mackerel fillet with the yoghurt,

lemon juice and horseradish sauce. Add the parsley and fork in.

6. Serve the opened jacket potato(es) with the mackerel filling, divided between them, accompanied by the salad.

COOK’S TIP

Baked sweet potatoes are delicious served with a dollop of lightly seasoned Greek yoghurt, with a little finely chopped red onion or a few snipped chives.

Eat Well to Age Well is available to buy at Waterstones and on Amazon. Check out the first chapter of the book here.

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Cover picture credit: Food photo created by senivpetro