Love your leftovers – creamy chicken and leek

I’ve been a fan of this dish for goodness knows how long. My mum always used to make it with leftover roast chicken and I’ve seen Mary Berry do something similar too. Creamy chicken with fluffy basmati rice (with no cream). The best kind of meal for a cold February Monday night. Serves 2. Ingredients: […]

Kombucha – making my own

Kombucha seems to be everywhere at the moment, even in Edinburgh. I first tried it in London, where these new things always seem to start, from Whole Foods as you could probably guess. But now there’s a company in Glasgow making the stuff and doing very well at it it seems (Clever Kombucha). Kombucha is […]

What is a free radical anyway?

It is always hard to come up with a definition of these things without either being too sciency and hard to understand, or dumbing it down too much and sounding like you are talking to children. The latest health article in The Guardian I think explains it perfectly, so I will say no more… “Free […]

A word on iron

I’m doing another talk for netball juniors this weekend and one of the things I will be talking about is iron. It is one of the most important micronutrients and also one that is often deficient in certain populations. These include adolescent girls, female athletes, the elderly, vegetarians and vegans, but low iron levels can […]

Vitamin E

Chemical name: tocopherol RDA: 10mg Top sources: wheatgerm oil, sunflower seeds, hazelnuts, almonds, pine nuts, sweet potato, avocado and spinach Absorption: helped by vitamin C and selenium Cautions: can affect blood clotting with high doses Role in sport: potential protective role against the damaging effects of free radicals induced by prolonged or eccentric exercise, but […]

Vitamin D

The sunshine vitamin. Chemical name: calciferol RDA: 5 micrograms Top sources: cod liver oil, herring, mackerel, sardines, trout, salmon, fresh tuna (all oily fish), eggs, cheddar cheese Absorption: enhanced by fat or oil, so most sources stated above will have good absorption rates Cautions: fat-soluble so excessive intakes will be stored Use in sport: low […]

Vitamin C

That well known vitamin and the reason we are told to eat our oranges. Chemical name: ascorbic acid RDA: 60mg Top sources: guava, blackcurrants, green pepper, broccoli, strawberries, papaya, kiwi fruit, oranges and cabbage Absorption: enhanced by bioflavonoids found in fruit and vegetables Cautions: mega-doses can cause diarrhoea Use in sport: studies are inconclusive regarding […]

Vitamin A

This week I’m going to do a series of posts on individual vitamins; covering uses, sources and recommended intakes. We will start right at the beginning, with vitamin A… Chemical name: retinol or beta-carotene RDA: 800 micrograms Top sources: calves liver, butter, egg yolk, cream cheese, oysters, whole milk, herring and mackerel Absorption: best with […]

A word on vitamins

As we go all too quickly into winter the amount of time we spend indoors inevitably goes up – and so does our risk of catching those pesky colds that hang around inside. Our immune systems are wonderful things when they are working correctly and there are things we can do with our diet to […]

Autumn warmer – spiced stewed apples

As the nights get darker, we turn to home comforts to keep us cosy. Spiced stewed apple is so comforting and warming and, of course, nutritious! Peel and core 3 cooking apples and chop them into bite sized pieces. Pop into a pan and sprinkle with 1/2 tsp of ground cinnamon, 1/2 tsp of ground […]