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: […]

Vitamin D news from ISENC 2016

Once again I attended the International Sport and Exercise Nutrition Conference, this time as a PhD student running around with microphones, taking coats and packing bags. As with last year, and the year before, the speakers were brilliant, with experts flying in from Australia, America and elsewhere to talk in Newcastle. My outstanding lecture of […]

Gut-friendly sauerkraut

After a little European trip last year, I have definitely been buying and eating more sauerkraut and have been contemplating making some myself recently. Sauerkraut has been consumed by the Germans, Poles and French for a long time, paired most often with sausages and other meat. So what is it? Fermented cabbage. Yum. Sauerkraut is […]

Salt Awareness Week

It is Salt Awareness Week, so what better time to take a step back and assess our daily salt intake. These days, stroke is the third biggest killer in Britain and a high blood pressure increases the risk of a stroke occurring. Regularly consuming too much salt can increase blood pressure, meaning that a high […]

Baking your own bread

Baking your own bread allows you to get rid of all the nasties, tweak it to how you like it and gives you a great sense of achievement (and fills your house with that lovely freshly baked bread smell). My first loaf last week was made due to a desire to get rid of things […]

Pea, mint and chilli soup with feta

This recipe is from a book called ‘Natural born fillers‘ by Silvana Franco and it is a winner. Unbelievably quick to make and the simple ingredients make it spicy, salty, fresh and sweet all at the same time! And of course, very healthy. Ingredients to serve 4: 1 onion, chopped 1 red chilli, chopped 3 […]

A thoroughly beany affair

Sometimes it’s nice to lose the meat and opt for a hearty veggie meal instead. This 3/4/5 bean chilli gives you all the protein you could need with the added hit of fibre, vitamins and minerals. Chickpeas are particularly rich in magnesium and folate (find out more here) and kidney beans pack a high zinc […]

Hidden grain bites

You’ll never guess what’s in these……couscous! Along with some other goodies, these will really fill you up and keep you going. Great for using up excess easter eggs too! Chia seeds are rich in omegas and protein, filling you up for longer. Add an combination of fruits, nuts and seeds, whatever takes your fancy! 100g […]

Cream-less turkey korma, chapatis and yellow rice

Yellow rice is one of my favourite things. It’s flavoursome and adds a little extra to a curry. I had some last night with a healthier take on korma and some homemade chapatis. For the korma (serves 4): 4 diced turkey breasts 2 or 3 crushed garlic cloves juice of 1/2 lemon 90g greek yoghurt […]

Yolking around – the humble egg

A lot of people avoid eggs because of their “high cholesterol”. Today I am studying cholesterol homeostasis, the interaction between cholesterol made in the body and that taken in by the diet. Ingesting cholesterol, from egg yolks for example, leads to cholesterol entering the cells, which in turn suppresses cholesterol synthesis i.e. the body maintains […]