All posts filed under: Nutrition

The Magic of Food Combining to Aid Digestion

What if I told you that by simply re-arranging the contents of your dinner plate, you could experience more energy after eating and less bloating? You’d say “hell ya”, right? So a few simple truths about the way certain food groups digest when consumed together should have been something we all learned in Home Economics. And I’d like to say that maybe we did learn about it but we forgot, but evidence would show by your standard meal combinations such as the routine Sunday Roast dinner and the ubiquitous Spag Bol and Lasagne batch cook meals…that this simply isn’t the case. What’s the Deal With Food Combining? There are three main food groups that form the bulk of our diet, they are: Carbohydrates (think: pasta, potatoes, bread, vegetables and fruits) Proteins (think: meat, fish, eggs, dairy) Fats (think: coconut oil, olive oil, nuts and seeds) Carbohydrates are broken into two groups: Fruits Starches Starches are further broken down into two very important groups: High Starch Low Starch If we take a standard Roast Dinner as our …

6 Ways to Optimize Digestion + Get More Energy From Your Food

Eating is such a MASSIVE part of our lives and yet a lot of us don’t spend very much time thinking about the way we eat and how our food makes us feel. Our primary source of energy comes from our food and if you find yourself chronically tired and fantasizing about a bakery or sweet shop, then it would be wise to take a look at what you’re eating, why you’re eating it and how you’re eating it. When you break down a few simple truths about how our body responds to the food we eat and what we can do to help the digestive process, you might feel a bit annoyed at how crazy simple it all is and that years of struggling with weight issues, bloating, feeling totally wrecked after eating and symptoms of IBS could have been avoided if someone had just told you sooner! The Truth about Digestion Our digestion is controlled by a function of the Autonomic Nervous System (ANS), called the  Parasympathetic Nervous System (PNS). The PNS is …

Light Bites | Salsa Verde

Summer is here!!! And not just on the calendar, we are having glorious weather in Ireland. It’s so unusual. I am still shocked every morning when I wake up to sunshine and I can take my morning coffee outside!! It’s such a treat. I’ll cry when it goes ;-( But the sunshine definitely poses some problems in the kitchen. For me anyway, I’m not used to cooking for this weather. My small man wouldn’t eat a salad if I bribed him with all the Lego in Legoland and my big man wouldn’t be that keen either… This evening all I wanted was fresh and light, but filling and something the rest of them would actually eat. And most importantly, I didn’t want to have to turn the oven on for very long (#sweating)! I had all of these gorgeous herbs brightening up my kitchen, thriving away in the sunshine and the staple garlic, strong mustard, capers and olive oil so I hatched a plan to make some Salsa Verde. I grilled some free range chicken …

Basic Hummus | 3 Inspired Flavours

I’m a big fan of hummus. It’s versatile, filling, healthy, tasty…what more could you want? Hummus is a particularly good source of nutrition for women as chickpeas are a good source of calcium and magnesium (good for bone health) and vitamin B6 can help support a healthy nervous system, immune system and boost your good mood factor. As well as the chickpeas, tahini, another central ingredient of hummus, is an excellent source healthy fats and amino acids and can help balance hormones. To keep lunch interesting during the week, I like to make a double batch of a plain hummus base, split it into two or three portions and add other ingredients that I have to hand. This helps to up the nutrient quality of the dish and also helps to make things a little more fancy! This week, I had some gorgeous fresh beetroot with my veg box, so I roasted them to make a Hot Pink Hummus, which was amazing. I had a fresh Coriander plant brightening up my kitchen and as Coriander …

Veg Box | Meal Planning

If you’re like me and the contents of your weekly veg box are a surprise, you’ll know you have be super organised to make the most of it. The beauty of subscribing to a veg box scheme is that you know you are getting “picked yesterday” freshness, you’re supporting local growers and you’re eating as the seasons intended. It’s all really good stuff. There is a teeny, tiny challenge though and that’s avoiding food waste. When your box is a surprise, it really is up to you to get as organised as you are creative. Wednesday’s are veg box days for me, so I do all of my meal planning on this day. I feel I’ve turned meal planning into a bit of an art so let me share my method with you! I assess the contents of my box and let all the gorgeous fresh ingredients inspire me. I look at my families schedule for the week and let that bring me back down to earth 😉 I do a quick scan of the …

Juice Box |Vit Hit C

I have a bit of a love/dislike (hate is too strong!) relationship with juicing. I absolutely love how it makes me feel, but I really dislike all the prep and washing the juicer! So I tend to go through phases. Right now I’m into juicing in a big way. I’ve started getting a Juicing Box delivered with my weekly Veg box from Rocket Deliveries and I can’t help but be super inspired seeing this rainbow coming through my door every week. Keeping my immune system supported is my number one priority right now as there are so many colds and flus doing the rounds I’m in need of some serious nutritional support. Juicing is amazing for boosting your daily intake of nutrients as the body metabolises it much quicker without the fiber. Helpful as well if you are sick with a diminished appetite! This week I had all of the right ingredients to make a juice really high in vitamin C. Heavy on citrus fruits, this juice is super tangy to taste with the added bonus …

The “Anything” Scramble | Thai Style

I frequently find myself scrambling (excuse the terrible pun!) to make myself something to eat. My family schedule is erratic at best, but generally it is completely chaotic. No matter how are hard I try and get organised, I regularly find myself an hour away from a yoga class without having eaten. Everyone else manages to get fed…except for me 😦 So to say I rely on eggs a lot would be a vast understatement. Quick, full of protein, tasty…perfect. But the handy boiled egg and toast scenario can get old pretty fast so I do love spicing things up with whatever eclectic fayre I have in the fridge. Thursdays are always a good day to make my eggs a little more interesting. I have a lot of classes on a Thursday and as it’s nearing the end of the week the energy levels are pretty low, but it’s also Veg Box day (yay!). So this week I had an eclectic mix of shiitake mushrooms (which I was anticipating making a nice soup, see recipe …

Veg Box | Mushroom Soup

I absolutely love mushrooms. They are quick, satisfying, meaty in a non-meaty way and taste delicious. They’re super healthy too, which is always a bonus! Not many people know that mushrooms are one of the very few non-animal sources of Vitamin D. Amazing if, like me, you live in a country which has very little sunshine (thank you Ireland, love you ;-0). If you want to really up the anti in terms of medicinal qualities, shiitake mushrooms are where it’s at. Shiitake “contain lentinan, which has anti – cancer, antiviral, and antibacterial properties” (Healing Foods, Neal’s Yard, pg.91) which provide massive support for your immune system. All very good and very necessary! So whatever way you want to take your mushrooms is good, but eating them in a soup is probably the best. Especially if your going to include shiitake as they normally come dried and a soup is a great way to soften them and get all the good stuff from the water they were soaked in. Below is my take on the humble …