We all know the importance of eating the colours of the rainbow, and how having leafy greens in our diet can help us to support sustainable health and prevent disease.  So let's take a look at some really simple ways that we can use kale, that yes the whole family will enjoy.

Take your kale off of its stalks and rip into about 4-5" pieces or smaller if you like a bit more crunch and for little fingers.  Then drizzle a bit of olive oil over top along with a few pinches of your salt.  Then take your hands and massage the kale, yes like you would someone's back, it helps to break down the fibres and make the kale less tough to chew.

Place in the oven at 150C on a baking sheet for about 5 minutes, then flip. Just watch that they don't burn and when they feel nice and crunchy take them out and munch away or serve them with your dinner as a side or topping.

What you will need:

Your juicer (not blender that is much different)
1/2 pineapple
15g of fresh mint
1 small courgette
4 leaves of kale
1 lime peeled but leave the white pith on where the live enzymes and nutrients live

Pop 1/2 your pineapple through the juicer, followed by the kale and mint, the lime, the courgette and the rest of the pineapple. If you have a centrifugal juicer then make sure you pack the kale between the pineapple and courgette to get the most out of the vegetable.

For more inspiration and recipe ideas, check out my 21 day juicing programme below

Tahini dressing:

1/3 cup of tahini 
3 tbsp lemon juice (fresh squeezed)
1-2 tbsp of maple syrup or honey
3 tbsp filtered water (may need a bit more depending on consistency)

Whisk all the ingredients together in a jar (makes 4 servings) and keep for up to 5 days. You could increase the amount of ingredients so you have enough for the week ahead.

** Add any other veggies you would like to your salad mix, perhaps some spring onions, spiralised courgettes, chopped red peppers, finely sliced radishes. 

Did you know that you have over 100 trillion bacteria living inside you right now, who rely on you every minute of every day to survive and thrive.  Their role is to keep you healthy, while your role is to keep them healthy, a symbiotic relationship of the greatest proportions.

They help us to:

• Digest and metabolise our food
• Absorb essential nutrients into the blood stream
• Produce a variety of vitamins like K2, B12, folate and other anti inflammatory SCFAs
• regulate the mucosal immune system
• maintain integrity of the gut lining

In addition, it is believed that 70% of our immune system cells live within the gut which makes the microbiome very important when talking about ways to support our immune system health.

What alters our gut microbiota?

• ​Processed foods, fats, excessive sugar which are all damaging to the gut lining, they may also feed unfriendly bacteria and lead to dysbiosis
• Diet low in plant based fibres which starves the bacteria who rely on these important fibres
  
• Alcohol which slows digestive activity, promotes intestinal inflammation, lowers white blood cell count and overworks the liver
  
• Chronic levels of Stress alters the balance of microbiota, down regulates the immune system,

           slows digestion and adrenals use up excess nutrients

• Lack of exercise shows a direct link to a greater diversity of gut bacteria
  
• Antibiotics/Medications may lead to a loss in diversity (anti - LIFE (biotics))

So what can we do to ensure that we are supporting our gut microbiota?

There are a few ways in which we can support a wide diversity of bacteria within our gut including:

• Eating a variety of plant based, fibre rich foods (colours of the rainbow - prebiotic foods and resistant starches such as onions, garlic, asparagus, chicory, raw oats, potato starch, Jerusalem artichokes)
• Eating slowly to allow for efficient digestion of nutrients
• Incorporating fermented foods which provide the body with a variety of bacteria (each one having their own unique strains) that then help to populate the gut and give it more diversity.  These include: fermented vegetables, kimchi, raw sauerkraut, kefir, kombucha, kvass, miso paste, tempeh and tofu
• Including bone broths/collagen to help with healing of the gut lining which helps to keep the environment healthy and to help prevent inflammation
• Eat healing fats like coconut oil (caprylic acid) and ghee (butryic acid) that both have their own roles in keeping the gut healthy
• Also including a variety of anti inflammatory foods like: ginger, garlic, turmeric, leafy greens, berries, green tea, ginseng, red grapes, honey, cinnamon and any other plant based food that will provide a whole range of compounds to protect your long term health.

Let's look at a very simple way that we can make fermented vegetables, with a household staple, in minutes to support our gut microbiome. 

Try and rotate through different types of fermented foods throughout the month.  As mentioned each one will provide you with different types of bacteria that will be beneficial for your long term health.

Wishing you a week filled with happiness and health,

Debbie Vanderboom ❤

If you are looking for stress free ways to support your health and your families health but you don't have a lot of time right now then check out my 5 one pot meal ideas below.  Don't sacrifice your health and wellness by choosing ready made store bought meals or take away meals because they are easy and quick.  They lack important nutrients that you need to stay healthy right now and they are also packed with sugar, salt and other additives that down regulate your immune system.

So here we go, here are 5 one pot meal recipes that I am sure you and your family with love.  Give then a try and take the stress out of meal planning this week. 

​For more inspiration in the kitchen contact me for additional meal planning programmes and ebooks.
​

What you will need:

2 salmon fillets (wild alaskan is ideal)
2 tbsp dijon mustard
1 tbsp honey
1 pack of asparagus
Extra virgin olive oil
Sea salt

Directions

Preheat your oven to 190C

Mix your dijon and honey, rub it all over your salmon fillets

Mix your asparagus with some olive oil and sea salt

Place them all on a baking tray and bake for around 15 minutes, you can put the grill on too if you like it with a bit of a crisp on top.

What you will need:

8 carrots chopped
2 white potatoes chopped
4 green onions chopped or use whatever onion you have 
2 tsp dried thyme
1 1/2 tsp ground ginger
1 tsp ground all spice
1/2 tsp sea salt
1/2 tsp black pepper
1/2 tsp cumin ground
1/4 tsp nutmeg ground
4 cups of vegetabe broth or just use filtered water (may need some extra sea salt) 
1 tbsp maple syrup (add extra tbsp if you want it sweater at the end)
1 lime juiced
1 cup coconut milk from the can
1/4 cup fresh coriander (chopped, optional)

Directions:

Add a dash of coconut oil, cold pressed rapeseed or olive oil to a pan. Add the onions for a few minutes, then the spices.  Follow with the carrots, potatoes and remaining ingredients.

Allow the soup to simmer for about 30 minutes or until the veggies are soft.  Then blend with an immersion blender or transfer to an upright blender (make sure you let out the heat when blending) and combine until smooth.  Add any extra spices you would like or flavours.

Top with a sprinkling of sesame seeds and enjoy.

What you will need:

1 tbsp coconut oil
400 g of free range/pasture raised/organic chicken breasts (dice into chunks or strips) or use chickpeas to make this plant based
1 tsp turmeric powder
1/2 tsp cinnamon
1/2 tsp cardamon
1/4 tsp cayenne pepper
1/2 tsp sea salt
3 large tomatoes diced or you could use 1/2 tin of diced tomatoes
1/2 cup of parsley chopped and divided
1 tbsp raw honey
1/4 cup of sultanas or raisins (you could also use chopped apricots or dates)

Kale, Broccoli or beans to serve with (or other veggies you have that need using up)

Directions:

Heat coconut oil in a pan over medium heat.  Add in the chicken (or chickpeas they won't take as long to cook), turmeric, cinnamon, cardamon, cayenne and salt. Cook for 10 minutes, stirring occasionally.

Stir in tomatoes, half parsley, honey and dried fruit.  Cover and cook for another 10-15 minutes until all the flavours combine and the chicken is cooked through. If using chickpeas they will be nice and soft by now. 

Steam your veggies while you keep the stew warm, divide into portions and enjoy.

What you will need:

2 cups of organic oats (gluten free if needed)
1 tsp baking powder
1 tsp cinnamon
2 cups of unsweetened almond or oat milk (I recommend Plenish or rude health)
2 organic eggs
3 tbsp honey or maple syrup
2 cups of frozen blueberries or mixed berries
1/4 cup of chopped pecans or walnuts optional

Directions:

Preheat oven to 190C

In a bowl mix the oats, baking powder and cinnamon.  In another bowl mix the eggs, milk and maple syrup or honey.  Then place 1 cup of berries in an 8x8 baking dish, top with the oat mix and then pour over the liquid mix.

Then top with the remaining berries and optional nuts.

Bake for 15-20 minutes or until the oats have absorbed the liquid.  Divide into 6 portions and serve with organic yogurt or coconut yogurt about 1/4 cup.  

 What you will need:

350-400g of grass fed strips of beef or steaks cut into strips
2 cloves of garlic, peeled and finely sliced
1 thumb size piece of ginger, peeled and finely sliced
1-2 fresh red chilis, sliced (depending on heat level you can reduce these or remove them)
1 tbsp Tamari or liquid aminos
Toasted sesame oil
1/2 lime, juiced
1 large red pepper, sliced
1 pack of snap peas or mangetout sliced
1/2 head of broccoli, chopped into small pieces
4 spring onions, finely sliced
1 small bunch of coriander chopped

Directions:

Heat a wok or frying pan over high heat with a bit of coconut oil, then add the beef (or the tofu if using), garlic, ginger and chilis. Cooked until beef is almost done, add the tamari or aminos and lime for last 30 seconds then remove from the pan with the juices.

Heat the pan again with a bit of sesame oil and add in the spring onions, red pepper and broccoli.  Cook until tender and then add the snap peas/mangetout for the last 5 minutes.  If they get to dry add in a splash of water. 

Add back in the beef and toss with the coriander until just heated through.  Divide into portions.
You can serve with brown rice noodles or buckwheat noodles or organic rice.

​If you have an allotment, you grow your own veggies, or you receive a veg box delivery every week you may be seeing more courgettes then you know what to do with. 

This week in my organic veg box from Riverford Organics I was given 5 courgettes.  Initially I was thinking, oh great what am I going to do with all of these, my partner hates courgettes and my 2 1/2 year old isn't a big fan either.  Hmmmm.....the brainstorming started and I remembered there were a few recipes I hadn't made in a really long time that used courgettes so I thought I would share those with you. 

​Courgette Loaf

This one is ideal for anyone who doesn't really like courgettes, but loves a slice of cake.  A hit with the little ones and a perfect way to get more veggies into the diet.  Here is what you need:

💥  1 1/3 cups of grated courgette (about 1 medium)
💥  1 cup of gluten free flour (I used doves farm)
💥  1 cup of ground almonds (or more gf flour)
💥  2 organic eggs
💥  1/4 cup of maple syrup or you could use runny honey but it may change the flavour slightly
💥  2/3 cup of coconut oil melted (cooled slightly)
💥  1 tsp baking powder
💥  1/2 tsp baking soda
💥  1/3 cup of chopped nuts/seeds or sultanas (optional)

Preheat your oven to 175C and line a loaf tin with parchment paper.  In a bowl mix the eggs, maple syrup and oil and combine until slightly thickened.  Then add in the grated courgette and fold through.  Add in the dry ingredients and combine until a batter forms, pour into loaf tin and bake for 30-40 minutes.  Use knife to check if it's done (if there is batter on knife cook for a bit longer until there isn't). Allow to cool and then slice and serve.

Delicious as a snack, dessert or an alternative to breakfast.  If you want some more inspiration for breakfast why not grab my FREE 7 days of immune boosting recipes below 👇

​​Courgette pancakes

This recipe can be used as a savoury or sweet dish served with eggs, or used in replace of bread or a bun, be creative with this one.

💥  3/4 cups gluten free flour (or 1/2 cup rice flour, 2 tbsp. tapioca flour, 2 tbsp. potato starch)
💥  1 banana
💥  1/2 cup of oat milk (I used plenish without any added stabiliser or additives)
💥  1/2 cup of grated courgette
💥  1/4 tsp. baking soda
💥  1/2 tsp baking powder
💥  squeeze of lemon juice

Mash the banana, then add in the milk and whisk to combine. Add in all the dry ingredients then fold through the courgettes and the lemon.

Heat a pancake pan or non stick pan (oil the pan with coconut oil if needed), pour about 2 tbsp. of batter into the pan.  Cook each one for a few minutes until bubbles form, then flip for a few minutes to cook the other side.  Makes about 5-6 pancakes.  ** Can be frozen in batches.

When the 100 calorie snack campaign was created it was originally for parents who were excited to have a guide to healthy alternatives for their children. They no longer had to worry about children eating too much because the industry had now provided them with 100 calorie options to choose from.

What parents weren't told is that calories are not all created equal.  Our focus on these numbers could actually lead to children obsessing over calorie counting, which lead the company BEAT to be concerned when these guidelines were released.

When choosing food for our children we need to look beyond the labels and numbers and really look at the ingredients contained within the product.  The calories are actually information for the body and they either support our health and longevity, or send us down a path towards disease. Many of the ingredients contained in 100 calorie packaged foods are toxic to the body, support weight gain, alter hormones, are sprayed with pesticides and herbicides, are damaging to the gut and do not support long term health for children or their parents who are approaching their own health in a similar way (by counting calories).

Some of the recommendations for this campaign based on their calories included:

- Malt Loaf Slice
(Contains partially inverted sugar syrup, vegetables oils which are toxic to the human body especially when heated, colourings and preservatives - 100g contains 20g of sugar)

- Low Sugar Fromage Frais (Petit Filous Strawberry) 
(Still contains sugars 9g/100g, fructose, flavourings, corn flour and non organic milk that contains antibiotics, hormones, pesticides and herbicides)

- Tinned fruit salad
(Sugars 14g/100g)

- Sugar free jelly 
(Contains aspartame which is damaging to the body and in one study here they showed: When consuming high-aspartame diets, participants had more irritable mood, exhibited more depression, and performed worse on spatial orientation tests.)

Should we as parents not be focusing instead on food that is natural and fresh, that our body recognises as food and that helps our children thrive, stay focused at school, supports their brain development and cognition, lowers their risk of diabetes and heart disease, helps protect their immune system and gut microbiome and so much more.

Wouldn't you rather give your children:

Fresh Fruit skewers dipped in organic yogurt

Vegetables with hummus

Healthy homemade energy bars

Frozen yogurt blueberries

Veggie crisps or kale chips

Mini flatbread pizzas

Banana slices topped with nut/seed butters.

These foods contain important nutrients that will keep your kids healthy long term.  Our children need vitamins, minerals, fibre, protein, healthy fats and phytonutrients on a daily basis so why rely on heavily processed foods, packed with damaging ingredients just because they have been labelled 100 calorie snack options?  If you ask me it doesn't seem like the best approach to supporting our children's health and their future.  

If you have children, or you are worried about the snacks you are eating throughout the day and you would love to learn how to make some delicious homemade snacks (allergen friendly) then please come and join me at my

Upcoming webinar looking at healthy summer snacks and desserts on July 10th, 2020 from 1-2pm via zoom.

Is your immune system really protecting you?

Our immune system is pretty amazing, it helps to protect our body from unwanted bacteria, pathogens and viruses on a daily basis in order to keep us healthy.
​
How does the immune system really work?

Your immune system works in two very important ways.  Our innate system is our first line of defence from the outside world.  When we are exposed to pathogens this system switches on.  It signals the release of histamine which helps to kill off bacteria, while also helping to increasing the flow of white blood cells to areas of the body that are under invasion.  The pathogens are found by the immune system, proteins then help the body break things down, macrophages come in to gobble up the pathogen and remove it from the body.  
Think of it like PAC man trying to catch the bad guys and then gobbling them up.

Our adaptive immune system has specialised cells called B-cells and T-cells that can store information and remember it.  They can then attack an invader over and over because they recognise it when it enters the body, think of them like a police force protecting you from the bad guys.  When things get a bit more complicated is when this system starts to attack the cells of the body because it doesn't recognise the difference.  This is know as an autoimmune response - body attacking itself (rheumatoid arthritis, hashimotos, psoriasis, eczema, MS).
This is when things become a bit more complicated, but very important because if our body is in this state then our immune system is over reactive and less able to protect us. 

For example:

You are someone who drinks 5-6 coffees a day. You suffer from excess stress, you have digestive complaints and you feel tired all the time. You know what you need to do so you just cut out all of the coffee for 1 month.....that's the best approach you think!

This may work for some people but for most our brain reacts like a young child that has been told they can't play with their favourite toy. You want it even more, but have to convince yourself to just get through the month and everything will be back to normal.  This battle pursues throughout the month.

Why suffer?

What we need to do instead is take things slowly.  So instead of cutting your coffee completely for one month why not try cutting back to 4 cups for a week. Then the following week cut down to 3 and so on until you are only having 1 cup (of the best quality) per day that you can enjoy and that can be part of your healthy daily habits.

Now that sounds more like it!

You can continue this approach with other habits that you would like to incorporate into your healthier lifestyle plan. Perhaps you want to drink more water, or you want to exercise more, you would like to spend more time with your kids, you would like to start painting again or going for a walk daily. When we train our bodies to do things slowly we are able to create lasting results that promote health and wellness without the frustrations, denial and unhappiness that goes along with the 'all or nothing' approach. ​

3) Deep breathe 5 times per day - this is not only beneficial to relaxation and calming the body, but may also help to support your digestive health and the breakdown and absorption of nutrients.

4) Go outside barefoot for 5 minutes/day - earthing or grounding allows us to connect to the earth and its negative electronic charge.  Because our body can end up with a lot of positive charges due to free radical damage, this technique can help balance the body and promote health. It may also help the body deal with the ever growing EMF exposure we are surrounded by daily.
​
5) Spend 10 minutes daily doing something you LOVE - this could be reading a book, dancing in the kitchen, singing your favourite song, drawing, painting, gardening, knitting.  This is so important because it gives you that much deserved ME time which many of us forget about.

If you would like to work with a nutritionist to develop healthy lifestyle habits with the support and guidance you deserve please contact me for a chat about ways nutrition can help you improve your health today. 

 Summer has finally arrived......that means longer days and warmer weather (well at least we hope here in the UK).  You may be looking forward to a family holiday or just looking forward to relaxing in the sun.

You may also be excited for all the fresh produce that becomes available this time of year (I know I am).  We can now enjoy summer salads, smoothies, dips, spreads, juices, ice poles and homemade ice creams.

It is these raw, live foods (more specifically the enzymes contained within the fibres) which are the missing link to radiant health, vitality and longevity. 

If you would like to start supporting your health this summer in a simple, effective and fun way then join in the 21 Day Green Smoothie Challenge.  An amazing way to give your body raw nutrition and essential enzymes that will help you feel more energised, support long term health have having you feeling amazing this summer. 

Every year the Environmental Working Group puts out a report that lists the produce highest in pesticides (up to 20) which they call the Dirty Dozen.  These foods have been subjected to harmful pesticides, herbicides and other toxins that can lead to acute and chronic conditions (1, 2) .  They are best bought organic to lower your risk of exposure and to help prevent unwanted health concerns later in life.

Some of the health effects these harmful chemical have of the body include:

- respiratory tract irritations
- allergic sensitisation
- eye and skin irritation
- headache, nausea, diarrhea
- infertility
- estrogen dominence
- depression and anxiety
- ADHD
- diabetes and obesity
- hypo and hyperthyroidism
- neurological disorders like parkinsons
- cancers due to their carcinogenic effects on the body

Source - https://www.pan-uk.org/health-effects-of-pesticides/

Being aware of the impacts these chemicals have is the first step towards a healthier and more resilient body.

The other list the EWG puts out is called the Clean Fifteen which provides consumers with a list of foods that are safer to buy and not sprayed as much with chemicals.  

These two lists give consumers the ability to choose their food for better health and for those on a budget to know when they should consider buying organic produce rather then the standard crops.  The most economical way to purchase seasonal organic produce is through a box scheme. There are so many in and around the Witney area that you wouldn't find it that difficult to make the switch.   Here is the updated list as of May 2019. (based on US Crops - many of which are similar in the UK & EU)

Start to feed your body what it needs to stay healthy and avoid chemicals and toxins whenever possible to better not only your own health but the health of your entire family.

Support your local farmers, organic suppliers and box schemes all doing their part to keep organics on our tables.

Happy Eating
Debbie Vanderboom

1.  EWG, (2015). EWG. [online] Available at: http://www.ewg.org [Accessed 2 Jun. 2015].
2. Kurstin, M. (2015). Another Reason To Eat Organic. [online] EWG. Available at: http://www.ewg.org [Accessed 2 Jun. 2015].

Kick start your childrens health this September with our top 5 superfoods for back to school.  Boost energy levels, concentration, focus and overall health with the right foods to help fuel your little ones through the day. 

​
EGGS - One of the best complete foods around that provide the body with protein, healthy fats, vitamins and minerals.  Eggs are an excellent source of choline which helps with energy and metabolism, nerve function and muscle movements. An ideal source of long sustained energy to start the day off right. 

HEALTHY SWAP: Cereals + Fruit Juices can have up to 50g of sugar, not the best way to start the day. Swap to healthy pancakes to help give your children protein, essential fats, fibre, vitamins and minerals to start their day. What kid doesn't like pancakes? (Mix 2 eggs with 250g of ground almonds, 120ml of water and a pinch of cinnamon - cook in batches and serve with fresh berries, sliced banana and a drizzle of yogurt & maple syrup * makes around 8-10 pancakes)

BLUEBERRIES - These antioxidant rich berries pack an amazing punch.  They help to boost brain function, support heart health and reduce the risk of diabetes.  Adding a variety of brightly coloured fruits is a perfect addition to any breakfast.  Add them to a bowl of soaked oats with unsweetened coconut milk, serve as a snack with lunch, or mix into a healthy balanced smoothie.  Give your kids the colours of the rainbow for the most health benefits.

OATS - Research has shown that kids who start their day with fibre rich whole grains are able to concentrate and focus better at school. Oats are rich in B vitamins which help boost energy levels, protein which provide the building blocks for all processes in the body and fibre to help keep your kids feeling energised for longer and better able to concentrate in the classroom.

CHIA/FLAXSEEDS - Are you kids getting enough essential fatty acids? Omega 3 is one of the most important EFAs that most of us are not getting enough of.  Chia seeds and flaxseeds can be ground up and added to oats, salads, soups or smoothies and provide the body with anti-inflammatory fats. Omega 3s are important for: cognitive (brain and memory) function and behavoural function to help those little ones thrive during the day.

WATER - So important for our overall health and vitality.  Water helps carry important nutrients through the blood to our cells, helps to remove waste products from organs and cells, helps to control body temperature and is required for every cell in the body to function properly.  Drinking filtered water first thing in the morning is a great habit to get into rather then focusing on fruit juices which can contain up to 28g of sugar.  Water can also be found in fresh vegetables and fruits.  Another great option is coconut water or birch tree water if your kids prefer a bit of flavour to their water.