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 From the editor

Hello
Sleep has become one of my fixations, as I’m sure
it has for you. I need more! That’s what my whizzy Fitbit tells me. I
believe it. When it shows me I’ve had too little deep and REM sleep,
I do actually feel foggier the next day. That’s why I’ve worked on reducing my
deficit, and our experts and nutrition editor can help you, too (p12). For me, it’s
about having more consecutive alcohol-free days, cutting caffeine after 1pm
and hitting the herbals around 9pm (less time walking the landing for loo breaks
during the night). Leaving the dark chocolate alone and my phone in another
room also helps. If your sleep issue is more serious, Dr Dawn Harper has the
latest medical advice about non-addictive pills (p21).
As I’ve got older, managing my blood pressure has become another mission.
I regularly pop into my local surgery, which has a machine you can use without
seeing a doctor. My numbers fluctuate, depending on stress and tiredness, but
they’re coming down. If you’ve been diagnosed with high blood pressure, you’ll
find plenty of clear advice to cut through some of the more sensational (and
misleading) news stories you may have heard lately (p23). I hope you find the
information and healthy eating advice in this issue helps keep you feeling well
and inspired. Email and let me know at info@healthyfood.co.uk.

R’S
MELANIE LEYSHON, EDITOR

EDITO
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OCTOBER 2018 HEALTHY FOOD GUIDE 3


60
43 47
OCTOBER
Contents
3 Editor’s letter
6 Meet our experts
8 Your say
NEWS
10 Health bulletin
HEALTH
12 Put those sleep thieves to
bed Expert mental, physical
and nutritional advice for
SLEEP better sleep every night
WELL GUIDE 21 Dr Dawn‘s medical notes...
p12 Are sleeping pills OK?
23 Could a banana a day
protect your heart? Update
on healthy blood pressure
PSYCHOLOGY
28 Learning to love the empty
nest Positive strategies for
parents who are left behind
NUTRITION
63 This vs that Are oatcakes or
rice cakes a better snack?
49
56
76 What’s the deal with vitamin
K? Why we need it and the
best foods to get more
78 Medicinal spice Make use of
health heroes in your kitchen
WEIGHT LOSS
68 Your diet plan, your way
OCTOBER RECIPES
34 The university food
challenge Easy recipes for
students on a shoestring
36 October recipe index
38 Healthy tonight!
43 Oliver’s army is on its way
Try two recipes from Jamie’s
new campaign for healthy
budget meals for everyone
46 Dinner for one
47 6pm panic
48 The big easy Filling bowls for
warming suppers
52 Makeover Cottage pie
54 Plates that pack a punch
Cooking with nutritious spices
In the issue
28
52
60 DIY deli Luxe toasties
66 Ready to roll Energy balls
LOOKING GOOD
82 Superfood skincare
88 NEW SERIES Love your body:
how to get awesome arms
FITNESS
90 Strike a calming pose Try
kundalini yoga for stress relief
SHOPPING
94 New product hot list
DON’T MISS
22 WIN the ultimate comfy
night’s sleep with an OTTY
bed set worth over £1,000
74 Subscribe for big savings
81 In next month’s issue
96 References
97 Nutrition lowdown
98 Talking point Switch your
mindset to do not disturb with
a hypnotherapist’s techniques
OCTOBER 2018 HEALTHY FOOD GUIDE 5
The Healthy Food Guide panel

Meet our experts

Every issue is researched by our dietitians, registered nutritionists and GP

This month ❛I have a relaxation download from

we asked… Michele Lazarus – she’s a local
hypnotherapist who has helped
several of my patients. I don’t use it
every night but if I’m having trouble
What healthy getting off to sleep it really helps.❜
habit DR DAWN HARPER works as a GP and runs regular clinics on
helps you women’s health and weight management. She often appears on

sleep well? TV shows such as This Morning

❛ A hot, relaxing PHIL MUNDY is our

recipe consultant.
bath with some He works his magic
kind of lavender every month to cut
calories, fat and added
seems to help sugars while making sure
– and making every recipe tastes good
sure I don’t feel hungry. ❛A warm mug of lemon
Having a dinner containing verbena tea helps me relax
a reasonable serving of carbs and unwind. It’s especially
appears to work for me.❜ good after a large meal,
AMANDA URSELL is HFG’s nutrition
editor. She has a degree in nutrition and
as it relieves indigestion ❛I turn off screens half an hour
a post-graduate diploma in dietetics and heartburn.❜ before bed, and don’t check
emails after 8pm in case there’s
❛I make sure I do some sort of exercise, whether that’s anything to keep me awake
going to the gym or doing Brazilian Jiu Jitsu. I don’t worrying. I’m also trying to get
exercise too late, though, as I find it has a negative impact my young children to sleep
on the time I get to sleep – with the exception of yoga. If through the night… My biggest
you’re cutting down on calories it can be difficult to fall sleep problem at the moment!❜
asleep, but I like to save my last meal of the day to be my JENNIFER LOW is a dietitian
largest and something rich in carbs to help me get to sleep. ❜ who works as a consultant for
the NHS and in the private sector.
RORY LARKIN is a registered nutritionist and a restaurant She specialises in IBS, eating
chef, with a special interest in developing healthy recipes disorders and bariatric surgery

WE ALSO WORK WITH l Tracy Kelly, registered dietitian l Helen Bond, registered dietitian and spokesperson for the
British Dietetic Association l Norma McGough, registered dietitian at Coeliac UK l Victoria Taylor, senior dietitian
at the British Heart Foundation l Lucy Jones, registered dietitian

6 HEALTHY FOOD GUIDE OCTOBER 2018

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OCTOBER 2018 HEALTHY FOOD GUIDE 7

Letters

Your sayÉ
Healthy weight loss, understanding portions,
JOIN OUR
CLUB
The number of
HFG readers active
across our social
plus cutting sugar are this month’s hot topics media channels is
growing every day.
You’re posting
WORKING TOGETHER TO KEEP WEIGHT DOWN HFG comments on
37 years ago I lost six and a half stone – a loss I’ve managed to STAR health stories,
maintain. Since then, I’ve run slimming and healthy eating LETTER pictures of recipes
classes, at first for a large international weight-loss organisation, you’ve cooked and
but for the past 31 years I’ve been entirely independent. sharing your
Your magazine is exactly what I teach in my weight-loss
classes – healthy eating, balance and no fads. HELP ME BAKE progress.
Some of my members have been with me for with less sugar… Everyone’s
30 years. A weekly weigh-in and a fun, friendly, Could you advise me on welcome to join
supportive atmosphere helps them maintain sugar substitutes for cake in the lively
their weight-loss, which we all know is the making? When baking a discussion and
hardest thing to do. So many slimmers regain fruit tea loaf, for instance, interact with the
weight faster than they lose it and end up can I use part sugar and HFG team and
yo-yoing, which isn’t good for your health. part substitute, or should it our experts…
I look forward to your magazine dropping be all substitute? I use a
through the letterbox every month. Long little Truvia on my cereal,
may you continue. ANN LANE as it doesn’t have any
particular taste. ON TWITTER
@healthyfoodmag
ANN GARNETT
CONGRATULATIONS
The star letter writer this month wins a handy Recipe consultant Phil
table-top Judge Non-Stick Griddle, worth Mundy says: You can do a
£90, that’s perfect for healthy weeknight straight swap using Natvia
cooking. The clever non-stick surface sweetener (from Tesco or ON FACEBOOK
facebook.com/
requires little to no oil, draining excess fat Ocado), which is one of our healthyfoodguideuk
away to an easy-to-clean removable tray, plus its wide temperature range favourite brands. It’s made
(120°C to 240°C) makes it suitable for cooking anything from grilled from organic stevia and has
fish to fluffy pancakes. For more information visit, judgecookware.co.uk. no bitter aftertaste and zero
calories. It’s a bit pricier than
ON INSTAGRAM
other brands but worth it for @healthyfoodmag
the superior taste and texture
TAKING OUT THE GUESSWORK it gives. Try it instead of sugar
I have several disabilities that stopped me in our cinnamon fruit loaf
working at 40. I’m now 66 and over the years, recipe at healthyfood.co.uk. EMAIL US AT
I’ve moved around less and less due info@healthyfood.co.uk
to pain. My biggest challenge is how to eat …AND THANKS FOR
tasty, healthy meals. Your portion size guide cutting sugars TELL US WHAT
YOU THINK
at healthyfood.co.uk is a great solution. It’s I greatly appreciate your of HFG (good and
great for ‘at a glance’ fast portion control, recipes that focus on bad) and send your
no faffing around weighing things or trying reducing or eliminating tips, pictures and
to work out how much of a packet to use. added sugars, particularly queries to: info@
Just grab a hand-sized portion (for instance) the Makeovers. It’s also healthyfood.co.uk.
and you’re done. But just 10 chips? Eek! I’ve helpful to have examples of Or write to us at:
been way off with that. I’m going to stick one products to buy that have
PHOTO: ISTOCK/GETTY IMAGES

Healthy Food
of these ‘life-changing’ charts to my fridge no added sugars, as I often Guide, Eye to Eye
door, so there’ll be no more excuses for spend hours looking at the Media Ltd, Axe &
over-eating. JAN, VIA EMAIL ingredients list. I feel so Bottle Court, 70
Editor Melanie says: That’s a great idea – don’t much healthier now that I’ve Newcomen Street,
forget, all our nutrition cards are available for cut right down on added London SE1 1YT.
downloading at healthyfood.co.uk. sugars. NAME SUPPLIED

8 HEALTHY FOOD GUIDE OCTOBER 2018

 RISE TO A
GOLDEN ERA

C L A R E N C E C O U RT, C E L E B R AT I N G 90 Y E A R S.
F O R D E L I C I O U S G O L D E N YO L K S , L O O K F O R T H E C RO W N.

clarencecourt.co.uk
News
Health bulletin
The latest need-to-know from the world of diet and fitness
New smarter test for picking up bowel cancer
AN IMPROVED TYPE of bowel cancer test
will be sent out to those aged 60 to 74
from this autumn, says Public Health
England. The new faecal immunochemical
home test kit (FIT) is both easier to
use and more accurate in detecting
potential cancers than the current one.
There are also plans to send the kits
to people aged over 50, who are not
currently offered home testing, although
the date for this is still to be decided.
Evidence shows screening people at a
younger age would mean the disease
is picked up at an earlier stage, when
treatment is likely to be more effective
and survival chances improved.
‘From the age of about 50 to
10 HEALTHY FOOD GUIDE OCTOBER 2018
54, the risk of bowel cancer rises
steeply, and rates are significantly
higher among men than women,’ says
Professor Anne Mackie, director of
screening at Public Health England.
‘Starting screening 10 years earlier, at
50, will help spot more abnormalities at
an early stage that could develop into
bowel cancer if not detected.’
Currently, a one-off Bowel Scope
test is offered free to people aged
55 to 60 – but only in certain areas.
In this test, a thin, flexible tube with a
camera at the end is used to look inside
your bowel. Call the free helpline on
0800 707 60 60 to check if it’s available
where you live.
 RED HOT Soya good for your bones
FOODS RICH IN SOYA may prove an important
WEIGHT LOSS way to protect women’s bone health, says a new
A new drug study from the University of Missouri. In older
based on a women, these foods can help counter weight
modified form gain, but researchers believe soya protein may
of capsaicin, a compound also have positive impacts on bone strength for
women who have not yet reached menopause.
in chillies, has resulted in ‘The findings suggest all women might see
sustained weight loss and improved bone strength by adding soya-based
improved metabolism in wholefoods, such as tofu and soya milk, to their
diet,’ says Pamela Hinton, professor of nutrition
mice fed a high-fat diet. and exercise physiology. ‘We also believe
The study, by the University soya-based diets can improve metabolic
of Wyoming School of function for postmenopausal women.’
Pharmacy, found the drug, The study looked at the effects of soya versus
corn-based diets on rats bred to have low fitness
Metabocin, released levels, which have previously been found to be
capsaicin slowly throughout good models for menopausal women.
the day, without adverse side
effects or inflammation, over
eight months. ‘We observed Is your ticker older than you?
marked improvements in AROUND 1.9 MILLION people have taken the new test on the NHS OneYou
blood sugar and cholesterol website to discover their ‘heart age’. Here’s how the figures add up so far:
levels, insulin response and
symptoms of fatty liver
disease,’ says lead
investigator Dr Baskaran
78% 34% 14%
Thyagarajan, describing how
Metabocin reversed many have a heart age have a heart have a heart
damaging effects of the older than their age five years age 10 years
high-fat diet. actual years older older
Don’t expect the same The 16-question test covers physical health and lifestyle to calculate
your heart age and risk of heart attack or stroke risks. Professor Jamie
effects from eating tons of Waterall, national lead for cardiovascular disease at Public Health
spicy food, though – the England, says: ‘Millions of people are putting themselves at a real risk of
unmodified capsaicin in suffering ill health or dying younger. Taking a Heart Age Test is something
you can easily do at home, but it could be one of the most important
chillies themselves won’t things you do to help you live a healthy longer life. By making key
WORDS: JO WATERS. PHOTOS: ISTOCK/GETTY IMAGES, POSED BY MODELS

have such a profound effect, lifestyle changes, you can reduce your risk before it’s too late.’ Go to
although it may help with nhs.uk/oneyou/be-healthier/check-your-health/heart-age-test to find
weight loss (see p78). out if yours is older than your birth certificate says…

Why too much sleep can be a nightmare

SWEET DREAMS can turn into nightmares if you sleep for too long, a new study claims.
Researchers at the University of Oxford found that those who slept more than nine
hours a night experienced the most nightmares. They deduced that longer sleepers
have more Rapid Eye Movement (REM) sleep – the time when nightmares are most
common. Around one in 20 people experience nightmares every week, and they’re
much more common in people with mental illness. The team found other triggers
included worrying before bedtime and stressful events, and recommend treatment
to break the cycle. For more about sleep and your health, see our feature on p12.

OCTOBER 2018 HEALTHY FOOD GUIDE 11

 Put those
SLEEP
THIEVES
TO BED
9 pages
of the latest
health, nutrition
and medical
advice
Some see a good night’s
sleep as the key to good
health, others as a luxury
that seems forever out
of reach. Anita Chaudhuri looks at
the best ways to help you go deep

12 HEALTHY FOOD GUIDE OCTOBER 2018


I WE DON’T
T WAS ERNEST HEMINGWAY
WHO SAID: ‘I love sleep. My life
has the tendency to fall apart
when I’m awake.’ And it was the
Dalai Lama, no less, who described
sleep as ‘the best meditation’. The
fact that sleep is a glorious, revitalising
thing is not in question – it’s the most
natural thing in the world, after all.
Yet so many of us still struggle to get
enough of it.
According to the Great British Sleep
Survey, 51.3% of us have trouble
sleeping, with women three times
more likely than men to struggle
with insomnia. And we’re all sleeping
for up to two hours less than we
did back in the 1960s, according
to research conducted by the
Universities of Oxford and Harvard.
The reasons for this are varied and
complex. Gone are the days when we
went to bed when it got dark and hit
the fields with a hoe at sunrise. Now
we’re staying late at the office, coming
home and ordering a Mexican takeaway
at the tap of an app. Then we scroll
through our social media feeds when
we should be happily drifting off to
the land of nod.
‘Over the past 50 years, people’s
sleep duration has declined. We are
all getting less than we used to,’ says
Dr Katharina Lederle, sleep consultant
and author of Sleep Sense: Improve
Your Sleep, Improve Your Health (Exisle,
£12.99). ‘People are more likely to bring
a pressing work project home to finish.
Working parents also have to fit chores
into the time they have at home. What
that usually eats into is downtime,
which is so vital in order to prepare for
a good night’s sleep.’
Not all celebs are role models…
High-flyer Arianna
Huffington had a ‘wake-up
call’ after she passed out due
to exhaustion and broke her
cheekbone. She now advocates
prioritising sleep…
DO THE PREP
Many of us think of sleep itself as being
all the downtime we need – but it’s
not actually enough. ‘Yes, sleep is
downtime, in a way, because it restores
and rebalances our physical, cognitive
and emotional abilities,’ says Katharina.
‘But in order to get to sleep, it’s essential
to take downtime where the brain isn’t
having to process anything. Just sitting
back and not doing anything, without
any input, is what we need. If we’re
scrolling down our social media feed
before bed, we’re occupying our minds
with what other people are doing.
There’s a big difference between that
and processing what you did during
your own day, and letting it go.’
WE WORRY
ABOUT THE
NUMBERS
One of the biggest issues around
sleep is the fear that we’re not getting
anywhere close to that magic number
of eight hours. Yet sleep expert Dr Neil
Stanley, who used to run a sleep lab
and is the author of How to Sleep Well
(Capstone, £10.99), says we need to
relax about this. ‘The biggest myth
about sleep is that we all need eight
hours,’ he believes. ‘Our sleep
requirement is unique to the individual
and is genetically determined, just like
height. Anything between four and
11 hours could be considered normal
Health
(remember, eight hours is an average,
not an ideal). A lot of the problem now is
that people are logging their sleep
hours with fitness trackers and then
panicking because the number is lower
than eight hours. I tell these people it
doesn’t matter. What matters is whether
you feel good or not. It’s about getting
the right amount of sleep for you.’ This is
great news, but how do we find out how
much that is? ‘It’s really simple. The right
amount is the amount that allows you to
feel awake and alert throughout the day.
If at 11am you feel focused and awake,
you’ve had enough sleep. If you feel
drowsy, you haven’t. Just as you have
short people and tall people, you have
short sleepers and long sleepers. And
while you can train yourself to get by on
less sleep (which isn’t a good idea in the
long term), you can’t train yourself to
need less sleep. We should view sleep
as a pleasurable activity, like eating,
rather than as a thing we must do.
I encourage people to enjoy it!’
Insomniac actor
George Clooney could
only fall asleep in front
of the TV. Lucky for
Amal, he’s reportedly
found alternative ways.
OCTOBER 2018 HEALTHY FOOD GUIDE 13
Health
Outwitting the sleep thieves
PUTTING YOUR
MIND TO REST
Bombarded as we are with information
about the benefits of a good night’s
sleep, is it any wonder that so many of
us are already anxious when we hop
into bed? Dr Neil Stanley suggests that
in order to really maximise and enjoy
our sleep, we need to build a pre-sleep
routine into our evening.
1Rethink relaxation
Neil says: ‘Imagine that one night you
come home, enjoy a nice meal, spend
quality time with your kids, if you have
them, and put them to bed, have a good
conversation about your day with your
partner and then, at 10pm, run a hot
bath with bubbles and candles. You put
on nice music, pour a glass of wine, put
on a face mask and let all the worries of
the day fall away. When the bath is
getting cold, you get out, put on a fluffy
robe and go to bed.’ We think that
sounds like a lovely plan. ‘Well, that’s
what everyone says when I suggest it,’
says Neil. ‘So why aren’t you doing it?
Why are you talking to imaginary friends
on Facebook or binge-watching TV? It’s
about treating yourself nicely.’
2
Face your demons
What happens if you’ve still got that
pre-sleep anxiety about either the day
ahead or not being able to get to sleep?
‘If we’re feeling really anxious, often the
more we strive to stop thinking in order
to fall asleep, the louder our thoughts
become,’ says Katharina. ‘Cultivating
The elephant in the room
Uma Thurman once complained
about then-hubby Ethan Hawke’s
snoring as ‘like sleeping with a
herd of bellowing elephants’.
The marriage was short-lived...
14 HEALTHY FOOD GUIDE OCTOBER 2018
a mindful attitude and
lifestyle can help.’ Here’s
how to begin…
l GIVE YOURSELF
SPACE Certain
thoughts will come up
during stressful periods
that will naturally have an
effect on your sleep,
especially if you’re going
through something like
bereavement. If something
major has happened, try not
to worry about sleep – your
normal pattern is likely to
resume after you’ve processed
the events you’re dealing with.
l NOTE HOW YOU FEEL For
more everyday concerns, it’s
helpful to notice what’s going
on. Tell yourself: ‘At the
moment, I’ve got a lot of
thoughts going through my
head and those are relating to
the presentation I have to give
at work.’ Then ask yourself to
identify where in your body
you feel the anxiety. Is it a
churning tummy, tight chest
or racing heartbeat? In an
objective way, describe to yourself
what’s happening. It helps you to detach
from your emotions. Allow yourself to
have that reaction. Tell yourself: ‘I am
stressed. It's normal that I feel anxiety,
I’m a normal human.’
l TAKE A DIGI BREAK Jody Shield, life
coach and author of LifeTonic (Hodder &
Stoughton, £14.99), is a firm believer
that digital devices can be a major
inhibitor to sleep. ‘Many of us have got
into really bad habits, such as using our
phone as an alarm and sleeping
with it under the pillow. But then
if we can’t sleep we’ll reach for it.
Yes, you can put the night filter
on it to limit blue light that
inhibits sleep, but I advise buying
an alarm clock and leaving your
phone in another room. I also
advocate switching off your wi-fi
at night. Why do you need it on?’
l DEFINE YOUR SLEEP GOALS Jody
says the key thing is to make a decision
about what you really want. ‘Do you
want to wake up feeling nourished
and rejuvenated? If so, you’re going to
have to practise. Instead of watching
back-to-back episodes on Netflix in bed,
do some deep breathing (see p90) or
download a guided meditation to help
you relax and slow down. As you lie
in bed, take nice deep breaths to get
oxygen into the whole body. If you
generally feel relaxed, your body is
working in harmony with you as you go to
sleep. Choose a mantra like “I surrender”
and repeat it to yourself until you drift
off, even if you have to say it 50 times.’
THE PHYSICAL
ENVIRONMENT
Sometimes, of course, we can’t sleep
because there are environmental
factors beyond our control. And it’s
precisely because they’re beyond our
control that we can get so worked up
about them.
1Your partner snores
We’ve all been there. Your partner
is dead to the world, bellowing like a
freight train, leaving you agitated,
resentful and, crucially, wide awake.
l SOUND ADVICE THAT HELPS For
some people overindulgence is the
cause of snoring. Overeating, lack of
exercise, smoking and drinking all
contribute to noisier nights. Also, being
overweight, even by just a few pounds,
can lead to snoring. This is because
tissue around your neck squeezes the
nasal airway and stops air flowing in and
out freely. Losing weight – and fat –
should therefore help in these cases.
Rather than kicking your partner out
of bed, though, it’s better for everyone’s
health to identify the cause. Ask your
partner to fill in the online questionnaire
at the British Snoring & Sleep Apnoea
Association website (britishsnoring.co.uk).
This helps narrow down the reasons for
snoring (it could be due to mouth
breathing or an allergy, for example),
and you’ll be given recommendations
for action and products.
The online shop sells products as
varied as nasal strips for relieving nasal
congestion to more sophisticated
breathing devices. Those with obstructive
sleep apnoea (OSA), a common condition

where the walls of the throat relax and
narrow during sleep and interrupt normal
breathing, can buy a CPAP machine to
treat it – you’ll need a supporting letter
from your GP to buy one.
3You’re
be obsessed with controlling noise. If I
see that a room has an adjoining door, too hot
I’ll worry about it until I know the room or too cold
is empty and I won’t be disturbed. Many people slept badly during the
That’s an environmental factor that’s summer heatwave. As the autumn cold

2You
have noisy
neighbours
Your sleep can be interrupted not only
from the party animals next door on
a Saturday night (or, heaven forbid, on a
weeknight) but from other environmental
issues – the rise in popularity of wooden
floors can pose a particular problem in
flats, for example. ‘The thing with any
kind of external noise over which you
have no control is it’s all about the way
you engage with it,’ says Neil. ‘For
example, whenever I stay in a hotel, I’ll
disturbing my sleep – even though there
isn’t any noise!’
l TRY TO HUMANISE NEIGHBOUR
NOISE Say to yourself: ‘Oh, it’s just
Bob getting his stuff together for work
tomorrow. He’ll go to bed soon.’
l MAKE A COMPLAINT Neil suggests
that if that doesn’t work and the noise is
intolerable, you may need to complain
to the council or the police. ‘Sleep is
after all a fundamental human right, so if
the problem persists you’re perfectly
within your rights to take action to
protect that right.’
sets in, cold and draughty rooms can
have a serious impact, too. This is
because your body heat peaks in the
evening and then drops to its lowest
levels when you’re asleep.
l A COOL 16–18°C is thought to be
an ideal temperature in a bedroom,
while temperatures over 24°C are likely
to cause restlessness. A cold room of
about 12°C, on the other hand, will
make it difficult to drop off.
l CHECK THE TEMPERATURE of your
room, making sure it’s neither too warm
nor too cool – leave a window open if

SO YOU GET TO SLEEP EASILY, BUT…

…You can’t stay asleep You wake up too early
It’s common to wake up in the middle of the night and not
be able to drift off to sleep again. ‘If you can’t get back to sleep
after 20 minutes, get up. Don’t get angry that your partner is
asleep – go and do something else,’ suggests Neil. ‘Make a cup
of tea, listen to the radio or read and go back to bed when
you’re feeling sleepy. But don’t check your email.’
Another trick that’s worth trying, in order to take the
pressure off, is to just enjoy lying there and pretend you’re
simply having an extended long lie-in. ‘You can think about
all those people who have to get up at 4am, like shift workers
or flight attendants, but you don’t have to – you’re free to
stay in bed,’ suggests Katharina.
An equally disruptive scenario is habitually
waking up too early, often at the same time each
day – maybe your eyes pop open at 5.05am when
your alarm is set for 7.45. ‘The first thing to do is
to stop doing the maths,’ advises Neil. ‘When
people wake up too early, they typically start
calculating how quickly they’ll need to drop
off again in order to get enough sleep. If you don’t fall
asleep in 10 minutes or so, the best thing to do is get up.
Read a novel, walk the dog. And remember, if you’ve had the
odd bad night’s sleep, chances are good that you’re going
to sleep very soundly the next night.’

OCTOBER 2018 HEALTHY FOOD GUIDE 15

 you need to – and don’t forget to adjust
the thickness of your duvet.
l CONSIDER SWAPPING a duvet for
a sheet or thin blankets, making simple
adjustments for weather fluctuations.
l IF HOT FLUSHES wake you up,
consider installing a fan in your room
and sleep with layers (as above) that
can easily be removed or added.

4Your wake-up time

is anti-social
Whether you work shifts or just have to
get up at 4am to catch an early flight,
the problems you face are the same. Not
only are you dealing with outside noise
when trying to sleep, but you’re also
ignoring your body’s natural rhythms.
l GIVE YOUR BODY A CHANCE ‘Make
sure you cut out alcohol and caffeine
when you have an early start the next
day,’ advises Katharina.
l SORT OUT THE LIGHTING If you
know you need to go to bed at 8pm,
make sure you give your body clock all
the help it needs. That means shutting
the curtains and dimming the lights an
hour or two before bedtime as light has
a major effect on our body clock.
l IF YOU NEED TO GO TO BED at
this time permanently because of your
working hours, review the lighting in
your home, especially the bathroom.
WHAT IF WE DON’T GET
The brightest lights in the house are
often in there, yet it’s the one room
ENOUGH REST?
where you need the dimmest. ‘Sleep is absolutely fundamental for good physical and mental health,’ says

5You
have to get up
to go to the loo
If you need to get up for a wee take a
look at your evening routine.
l RETHINK YOUR DRINK ‘Caffeine and
alcohol are diuretic, so avoiding tea or
coffee after 6pm and alcohol late at
night may help,’ says Dr Dawn Harper.
And make sure you’ve been to the loo
just before getting into bed!
l WHEN TO GET IT CHECKED If you
regularly need to go at night, it may be
a symptom of something else. ‘It can
be a sign of an overactive bladder or
prostate problems in men, and is also
common in postmenopausal women,
where falling oestrogen levels cause
changes in the urinary tract,’ adds Dawn.
So if it’s a regular occurrence, make an
appointment to see your doctor.
Neil. ‘The functioning human body is about balance (known as homeostasis). Like
any machine, it has to be switched off at some point in order to recover from the
stresses and strains of being alive. During sleep we lay down new memories, learn
new behaviours and our immune system is boosted.’ Here are a few of the health
risks you may face if you regularly go short on sleep…
l YOU COULD FIND YOU PUT ON blood. In these two ways, sleeping
MORE WEIGHT The less you sleep, less than you need will increase your
the more likely you are to eat, explains probability of gaining weight and being
neuroscientist Matthew Walker, author overweight or obese,’ says Matthew.
of Why We Sleep (Penguin, £9.99). Two
hormones regulate appetite: leptin l YOU COULD BE PRONE TO
(controls satiety) and ghrelin (controls DEPRESSION People with insomnia
hunger). An imbalance of either one can who were given cognitive behavioural
trigger hunger and increased eating. therapy to help them sleep saw a 20%
Shorter sleep means less leptin and fall in anxiety and depression. They were
more ghrelin, so we’re both hungrier also more likely to trust others and were
and feel less full. ‘In addition, your body 10% happier as a result. The findings
becomes unable to manage those come from researchers at the University
extra calories effectively, especially of Oxford, who monitored almost 3,890
the concentrations of sugar in your sleep-deprived people.

16 HEALTHY FOOD GUIDE OCTOBER 2018

 Health

l YOUR RISK OF TYPE 2 DIABETES

MAY RISE In his book, Matthew details NEED HELP DROPPING OFF?
a research experiment where individuals Wide-awake at midnight? The HFG team share their go-to products
who had no issues with blood sugar or
diabetes were limited to sleeping for
four hours for just six days. By the end of This lavender and
the week, these formerly healthy camomile blend
participants were 40% less effective at spritzed on linen
absorbing a standard dose of glucose was a knockout
compared with when they were fully (literally) for our
rested. Matthew suggests the cells of tester. This Works
the tired participants were less receptive Deep Sleep Pillow
to insulin and so were repelling, rather Spray, £18/75ml,
than absorbing, glucose. thisworks.com

l YOU MAY HAVE AN INCREASED Try a silk cushioned

RISK OF DEMENTIA Studies have sleep mask that sits
found that people who had shorter softly against the
amounts of REM sleep were more likely face to protect the
to develop dementia. They also found delicate eye area
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tended to have longer intervals blocking light. Slip
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average of 87 minutes, compared with net-a-porter.com
70 minutes for people who didn’t have
the condition. A calming tea with
camomile, valerian
l YOU COULD BE PRONE TO SPORTS and spearmint.
INJURIES Adolescent athletes who Heath & Heather
slept eight or more hours each night Organic Soft &
were found to be 68% less likely to be Sleepy Night
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less, according to new research from 20 bags, Holland
the American Academy of Pediatrics. & Barrett

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Turn the page for nutrition editor Amanda’s advice on eating for more quality slumber.

OCTOBER 2018 HEALTHY FOOD GUIDE 17

 Good diet, good night!
What you eat and when you eat it can have a big effect on
how easily you get to sleep and stay asleep. HFG nutrition
editor Amanda Ursell has a daily plan, based on the latest
research, to give your body the best chance of a restful night

BREAKFAST LUNCH DINNER

CHOICES
All around 300kcal
l Have 2 eggs, scrambled with a little
milk and black pepper, served on
1 slice wholegrain toast with a grilled
mushroom on the side.
l Make a bowl of overnight oats: soak
40g oats in 200ml skimmed milk
with 1tbsp sultanas, then stir in a grated
apple before serving.
l Have a 150g tub of low-fat greek
yogurt with 80g mixed berries and
1tbsp toasted sunflower seeds
sprinkled over.
WHY?
All these options provide a great
balance of protein and slow-release
carbohydrates with some fruit or
vegetables. This balance helps to keep
blood sugar and, therefore, energy
levels stable during the morning ahead,
which in turn gives you the best defence
against tempting sugary and fat-laden
mid-morning snacks. If you want a hit of
caffeine, have it now. Caffeine can take
six to eight hours to be metabolised and
cleared from the blood, and even
longer for all signs to be removed from
your body. If you are sensitive to
caffeine, this can disrupt deep sleep
cycles, causing restlessness even if you
don’t actually wake.
CHOICES
All around 400kcal
l Mix 100–150g cooked chicken with
reduced-fat salad cream, chopped
tomatoes and fresh basil. Season with
black pepper and serve on a bed of
green salad leaves. Halve a toasted
wholemeal pitta and serve on the side.
l Have a 2-egg spinach omelette. Serve
on 1 slice sourdough toast with
a side salad, plus an orange to follow.
l Top 1 slice wholegrain bread with
100g canned tuna mixed with reduced-
fat salad cream and diced cucumber.
Eat with a sliced apple on the side.
WHY?
These meals have good levels of protein
with some slow-release carbohydrates,
veg and fruit. The combination will help
fight the post-lunch energy dip, which
often sends you to caffeine and a quick
sugar hit. While tea or coffee and cake
may seem like a good option, it will
make you feel more tired. As well as
leading to potential weight gain, which
in itself can hamper nighttime breathing
and leave you unable to sleep soundly,
the extra caffeine is also highly likely to
disrupt your deep sleep pattern.
Sensibly sized portions are also
important – large servings are known to
disrupt concentration and focus.
CHOICES
All around
450–500kcal
l Have a mushroom or tomato risotto
(made with around 80g dried risotto
rice) with a green salad on the side.
l Bake a good-sized jacket potato
(250g) and serve with some hummus.
l Serve a bowl (150g) of well-cooked
white pasta (‘over’ cooking will raise
the glycaemic index) with a small
portion of chicken, tofu or Quorn
and some vegetables.
WHY?
Research suggests that, in the evening,
an emphasis on faster-release
carbohydrates may help you to fall
asleep more easily, probably by
increasing levels of calming hormones
such as serotonin and tryptophan.

SNOOZE-LATER SNACKS
MID-MORNING Fresh fruit has a high percentage of water and can help you to
remain hydrated during the day. Even mild dehydration can lead you to feel tired.
AFTERNOON Nuts and seeds are good for a burst of protein and fibre to help you
feel fuller and satisfied, without a rise and fall in blood sugar that can leave you tired.
EVENING A warm mug of milk or non-dairy alternative can help you
psychologically wind down and relax.

18 HEALTHY FOOD GUIDE OCTOBER 2018

 Nutrition

LIKELY SLEEP INDUCERS

Certain foods and drinks will disrupt sleep, while others appear to lull you into a
relaxed state and keep you asleep. Try these ideas for improving your shut-eye…

Get your Sip a milky Try flower Keep to Maintain

fruit & veg drink power regular a healthy
Results from the Milk contains Chamomile tea mealtimes Eat rice for body
National Diet and tryptophan, an has plenty of Some sleep supper weight
Nutrition Survey amino acid science to back it experts say that Scientists in Getting more
showed that and one of the up – its plant people who eat Australia have good-quality
‘reference building blocks of compounds have regularly and shown that people rest by making
sleepers’, who got protein, which in effects similar to at set times who ate a bowl of healthy changes
between seven theory enhances anti-anxiety throughout the high-GI jasmine to sleep patterns
and eight hours sleep. However, drugs. Also, a day usually have rice four hours has been
of sleep per night, one hot drink study last year more regular before bedtime observed as a
ate more fruit and doesn’t contain found the sleep sleep habits. fell asleep more ‘side-effect’ of
vegetables and enough to have quality of Since this is a quickly than those weight loss. This
had higher levels this effect, so its menopausal good habit to who ate low-GI may be partly
of beta-carotene, soothing benefits women improved get in to anyway, rice just one hour due to easier
lycopene and may simply be when taking a this is certainly before bedtime. breathing, but
vitamin C in their psychological. lavender powder a pattern worth Researchers could also be
blood than either But if it works for supplement. adopting. predicted that linked to blood
‘short’ or ‘long’ you, it works! ACTION PLAN ACTION PLAN these types of glucose levels
sleepers. Fruit ACTION PLAN Have a small mug Plan your meals foods may boost and a reduction
and vegetables Keep an eye on of chamomile tea well in advance tryptophan and in the risk and
that are especially how much you an hour before and keep to serotonin, two symptoms of
good for these drink, as too bedtime – or try regularly spaced brain chemicals conditions
nutrients include much fluid can Pukka Night Time, mealtimes. Opt involved in sleep. such as type 2
mangoes, papaya, cause your £2.99/20 bags, for one of our They added diabetes, raised
apricots, tomatoes, bladder to overfill supermarkets, ‘snooze-later that consuming blood pressure
watermelon, and wake you which contains snacks’ (see left) protein, however, and heart disease.
strawberries, with the need to lavender. in between if you could change ACTION PLAN
raspberries, nip to the loo. need a top-up. the results. Try our HFG diet
blackcurrants, ACTION PLAN plan (p68) to help
blueberries,
blackberries, kiwi Sweet dreams Add a few high-GI
carbohydrates
you get into a
regular meal
and red, yellow If a cough is keeping to your evening pattern and
and green
peppers. you awake, research meal for a week
and monitor its
achieve weight
loss, whether
shows 1tsp honey
PHOTOS: ISTOCK/GETTY IMAGES

ACTION PLAN effects, while you’re trying to

Make an effort
to reach – or go
before bed is more keeping high-
protein additions
drop stones or a
few pounds.
beyond – your effective than many such as meat,
five-a-day target
for vegetables
over-the-counter chicken, fish,
beans and eggs
and fruit. cough remedies. to a minimum.

OCTOBER 2018 HEALTHY FOOD GUIDE 19


Are sleeping pills OK?
When all else fails, you can get back into a healthy sleep pattern by taking
medication – but you need to be careful with pills that can be addictive
V
ARIOUS STUDIES have
shown that anything
from a third to two-
thirds of British adults
suffer with some form of sleep
problem, and looking around
my waiting room in the morning,
this is no surprise to me.
Sadly, sleep problems are
common and on the increase.
Sometimes there may be obvious
reasons for sleeplessness, such
as chronic pain or tinnitus (where a
person may be kept awake by a noise
or ringing in the ears). In those
instances, managing the symptoms with
medical help is required. Sometimes
sleep difficulties are secondary to
anxiety or depression and, again, if you
think this could be you, your GP should
be your first port of call. But sometimes,
difficulty sleeping is a result of our
lifestyles, so how do you know when to
see your doctor?
It’s good to talk
I’m a huge fan of looking at lifestyle
measures first, but if making sure your
bedroom is the correct temperature,
your mattress is comfortable, you have
a good bedtime routine, etc, isn’t
working for you, then you probably
need to see your GP. Even a few days
of poor sleep can have a significant
PHOTO: iSTOCK/GETTY IMAGES
impact on your immune system and
your daytime productivity.
Your GP will ask you several questions
to look into the reasons behind your
sleep problem before deciding what, if
anything, he or she needs to prescribe.
DR DAWN’S
medical notes…
❛ An old-fashioned
antidepressant that isn’t
addictive can be a better
choice than sleeping pills
in the longer term ❜ pain, the prevention of migraine,
Prescriptive measures
The most obvious decision is whether or
not sleeping tablets, such as zopiclone,
are a correct choice. There’s no doubt that
they may play an important role for many
patients, but it must be remembered that
they’re only licensed in the short term
as they’re highly addictive. In just four
weeks your body can become used to
them and they become less effective.
I prescribe zopiclone in a number of
circumstances. It’s very useful in episodes
of sudden stress, such as bereavement,
redundancy or relationship breakdown.
It can also be useful to break a habit of
bad sleeping and daytime napping.
And I find sleeping pills useful for the
first week or so when I prescribe certain
antidepressant drugs, which are known
to cause agitation in the first few days.
Health
Non-addictive solution
Because of the addiction
potential, however, they
shouldn’t be used for more
long-term sleep issues. In
these circumstances, I like
to use something such as
amitriptyline. This is an
old-fashioned antidepressant
that’s been around for
decades, but it fell out of
favour as an antidepressant
when some of the newer drugs came on
to the market. Not because it was
ineffective, but because it’s less safe in
an overdose than newer medicines.
It’s still very popular in General
Practice for some kinds of chronic
management of irritable bowel
syndrome and for sleep problems. As
it’s not addictive, it’s a better choice for
longer-term problems. It can take a
while to get the correct dose as people
respond very differently to it, but once
we’ve found the right dose, it can be an
excellent way to manage chronic sleep
disturbance. We do also sometimes use
a low dose of another antidepressant
called mirtazapine, which isn’t addictive,
either, and very useful in helping people
to get a good night’s sleep.
So if you’re struggling with sleep,
don’t put up with it any more – make
that appointment. Before you go, have
a think about when the problem started
and what you’ve tried so far. The more
information you can give your doctor,
the easier it will be for him or her to
make the right decision for you.
OCTOBER 2018 HEALTHY FOOD GUIDE 21
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22 HEALTHY FOOD GUIDE OCTOBER 2018


Could
a banana
a day PROTECT
your HEART?
The figures at which our blood
pressure is considered a health risk
may soon be lowered, while a new
study says it’s OK to double our daily
salt intake. Then there’s the report that
a daily banana will see you right.
Confused? Jo Waters talks to the
experts to get to the heart of the matter
Health
BLOOD
PRESSURE
UPDATE
T
HE WORLD ACCORDING
TO BLOOD PRESSURE
is being turned upside
down if we’re to believe new
studies published recently in the
press. While some of them are
based on robust evidence, other
less-convincing reports have
muddied the waters, leaving us
confused – and even hopeful that
we can double the salt in our food
with no ill effects for our health.
Before we get to the nitty-gritty
of the new studies, there’s one
important question to ask yourself:
do you know your own blood
pressure stats? Many people
don’t. We know our height
and weight measurements;
understand that a poor
waist-to-height ratio is bad for
our health (ideally our waist
should be half our height or
less); but most of us don’t bother
to get our blood pressure
checked, as there are no obvious
symptoms. So we won’t
OCTOBER 2018 HEALTHY FOOD GUIDE 23
Health
necessarily know if we have high
blood pressure (hypertension).
Yet an estimated 16 million
people in the UK do have high
blood pressure – so that’s one
in four of the adult population
who are putting their health at
risk of suffering a stroke or heart
attack. Checking your reading
regularly is really the only way of
knowing, says Graham MacGregor,
professor of cardiovascular
medicine at the Wolfson Institute
of Preventive Medicine in London
and chair of Blood Pressure UK.
‘If blood pressure is too high,
the pressure of the blood pushing
against the sides of blood vessels
puts extra strain on your arteries
and heart,’ he explains.
Why the ‘at-risk’ figures
could be changing
IN THE UK, hypertension
requires medication when it
hits 140/90mmHg (see How
to understand your reading,
opposite). Yet in the US, this
threshold has recently been
lowered to 130/80, with normal
blood pressure deemed to be
less than 120/80. The evidence
for this change came from a
US Systolic Blood Pressure
Intervention Trial published in
2015, which showed by lowering
systolic blood pressure from
140mm to 120mm, the risk
of stroke and heart attack was
reduced by a quarter.
Could these guidelines be
adopted in the UK? Having
reviewed its advice on
hypertension, the National
Institute for Health and Care
Excellence (NICE) is expected
to announce its decision as early
as next year. If we do revise the
figures downwards, it will mean
the proportion of UK adults
considered at risk could double.
Even if more of us have to
accept our blood pressure level
is high, however, we won’t
necessarily need medication, says
Graham. ‘We’ve known for a long
time that blood pressure generally
24 HEALTHY FOOD GUIDE OCTOBER 2018
needs to be as low as possible, so
although 140/90 is currently the
threshold, people with a reading
of 120/80 still need to be making
❛IF BLOOD
PRESSURE
lifestyle changes, such as cutting
down on salt, taking more exercise FIGURES ARE
and losing weight. REVISED, THE
‘Too often the first anyone knows
NUMBER OF
about their high blood pressure is
when they have a heart attack or PEOPLE
stroke. But if you diagnose the CONSIDERED
problem earlier, there are lots of
AT RISK
interventions that can be done to
bring it down – including these COULD
diet and lifestyle measures.’ DOUBLE ❜ could be saved if everyone in the
WHAT’S
GOOD FOR
THE HEART
IS GOOD FOR
THE BRAIN
New research presented at
the Alzheimer’s Association
International Conference in July has found that
getting high blood pressure down into the ideal
range may help reduce the risk of memory and
thinking problems. Carol Routledge, director
of research at Alzheimer’s Research UK, says:
‘We know high blood pressure is a risk factor
for dementia, and that taking steps to control it
can have a range of health benefits. This study
suggests that treating high blood pressure
intensively, so that it doesn’t just go below the
point at which doctors diagnose hypertension
but continues towards the ideal, healthy range,
may help to reduce the risk of memory and
thinking problems.
‘There is robust evidence that what’s good for
the heart is also good for the brain. Maintaining
good vascular health is one of the key things
people can do to reduce their risk of dementia.
‘On top of this, the best
current evidence suggests
that not smoking, only
drinking in moderation,
staying mentally and
physically active, eating
a balanced diet, and
keeping cholesterol
levels in check can all help
to keep our brains healthy as
we age,’ adds Carol.
The new controversy
over salt intake
UK CHARITY Blood Pressure UK
campaigns to raise awareness of
the dangers of hypertension. Last
month it ran its annual Know Your
Numbers! Week to encourage
people to get their blood
pressure tested and take
action to reach and maintain
a healthy figure.
Top of its health hit list for
achieving this is salt intake. It
estimates 20,000 lives a year
UK ate less than 6g salt (sodium
chloride) a day – most of us are
eating far more than this. When
we consume salt, our kidneys
cause the body to hold on to
water, and this extra fluid can
raise your blood pressure.
This is where another big news
story comes in. Last month, a
study published in The Lancet
advised that doubling your salt
intake to 12.5g was safe for those
who followed a diet high in fruit
and vegetables. Not surprisingly,
this claim was widely rejected by
leading UK health bodies.
Nutrition editor Amanda Ursell
explains, ‘One of the main issues
with the research is the way salt
intakes were measured. It’s
important to measure salt
excretion in the urine (which is
what the NDNS does in the UK).
Instead, this study’s findings were
observational (in other words, it
relied on self-reported dietary
records rather than being a
controlled study), so they can’t
claim cause and effect, and we
can’t pinpoint an optimal range
of intake based on the data.
‘The findings were also limited
to a mostly Asian population, and
this would need to be taken into
account when looking at advice
for other population groups
around the world,’ she says.
‘In any case, this controversial
study still confirmed that a diet
high in salt results in higher blood
pressure and an increased
risk of cardiovascular disease.’
 Health

HOW TO UNDERSTAND YOUR READING

One measurement is taken when your heart is beating and
pumping blood (known as systolic blood pressure) and another
when your heart is filling with blood (diastolic pressure). The
measurement is shown in millimetres of mercury (mm/Hg)
and is recorded as systolic over diastolic, eg 120/70 mm/Hg.
LOW BLOOD PRESSURE Lower than 90/60mmHg
Only one of the numbers has to be lower than this to count as low
blood pressure.

NORMAL BLOOD PRESSURE

Between 90/60 and 140/90mmHg
This is currently considered a normal range, although 120/80 and
above is still higher than it should be, and needs controlling with diet
and lifestyle changes. It does not warrant medication.

HIGH BLOOD PRESSURE 140/90mmHg or higher

consistently over several weeks
You may also have high blood pressure if just one of these figures is
raised for a few weeks. You’re likely to need medication to bring it down.

So the 6g salt limit stays
This means the UK health advice
remains to stick with 6g maximum
salt intake a day. Thankfully, much
progress has been made already
in reaching these targets.
‘The UK has led the world when
it comes to controlling the
amount of salt in processed
foods. Salt concentrations have
come down by 30–40%,‘ says
Graham. ‘Of the salt we do
consume, 80% is in supermarket
processed food. That has come
down significantly without people
noticing any difference in the
taste of the products they buy.
‘But we still have to tackle the
amount of salt in fast food and
takeaways. The worry is that we’re
eating an increasing amount of
these types of foods.’ In a survey
earlier this year, Action on Salt
found that a Chinese takeaway
can contain as much salt as five
Big Macs. One takeaway meal
from London’s Chinatown
contained 11.5g salt (almost
double the recommended 6g
maximum). One supermarket
rice dish contained 4.4g salt in
one portion.
‘We want reassurance from
Public Health England that
progress from the food industry
will be reviewed sooner rather
than later, and the salt targets will
be reset,’ says Graham. ‘We’ve
come a long way and it’s no good
quitting now – we still have far to
go to reach the 6g a day target.’
How to cut down
THE OBVIOUS CHANGE to make
is simply not to add salt when
cooking or at the table. Don’t be
put off if your meals taste blander
to begin with – your taste buds
will readjust within a few weeks
and you’ll stop noticing. Cooking
with more herbs and spices will
help you adjust more quickly (turn
to p54 for some easy recipes).
Avoiding salt in processed
foods is much more difficult,
though, as it’s added to so many
products either as a preservative
or to improve taste. Check labels
carefully and try to buy low-salt/
green traffic light foods (with
0.3g salt or less per 100g where
possible). Limit foods labelled
as 0.3g to 1.5g (amber) and
completely avoid foods that have
1.5g salt or higher (red). Cut right
down on takeaway meals or
sandwiches that don’t specify a
low salt content. If you’re eating
out, chain restaurants will often
list the salt content along with the
calories and saturated fat content.
❛A SIDE Foods such as gravy powder,
BENEFIT TO ready-made soups, ketchup,
CUTTING crisps, bread, stock cubes,
mustard, pickles, breaded chicken
SALT IS THAT products, sausage, bacon, ham,
YOU COULD dried fish and soya sauce can all
FEEL LESS be high in salt, so cut right down
BLOATED ❜ or choose low-salt versions.
A side benefit of cutting your
salt intake to 3g a day is that you
could feel less bloated, says
Amanda. ‘When you eat a lot of
salt, your body holds on to more
water in order to dilute it. Cutting
your intake down to 3g a day
could mean you lose up to 1.5
litres of excess stored water,
which could show as a 2–3lb
weight loss on the scales.’

OCTOBER 2018 HEALTHY FOOD GUIDE 25

Is the fuss about
bananas justified?
CUTTING DOWN on salt isn’t the
only thing you can do to lower
blood pressure. Newspaper
headlines have recently shifted
the emphasis to getting more
potassium in our diets –
specifically pinpointing bananas
as a rich source of this mineral.
‘Potassium certainly helps by
balancing out the negative effects
of salt,’ confirms Graham. ‘But
somehow this myth has sprung
up that just eating a banana a day
will lower your blood pressure.’
This wouldn’t be enough to reverse
the effects of a diet high in salt
and, in any case, he emphasises,
bananas are by no means the only
source of this essential nutrient. It’s
present in all animal and plant
tissues and found in most types
of food, but the richest sources
include fruit and veg.
‘Eating plenty of fruit and veg
is one of the best ways to get
potassium in your diet, as
they’re not calorie-dense foods.
As well as bananas, particularly
good sources include potatoes,
sweet potatoes, dried fruits and
fruit juices,’ says Graham. ‘We
should aim to eat at least five
portions of fruit and vegetables
a day – and ideally seven. Other
sources of potassium include
tuna (but not canned in brine),
fat-free milk and yogurt.
‘The government’s Scientific
Advisory Committee on Nutrition
(SACN) has concluded that,
overall, potassium has a beneficial
effect in people with high blood
pressure, including a lower rate
of strokes,’ he continues. The
recommended daily intake for
adults in the UK is 3,500mg – use
our table, below, to find out how
you could meet this target.
A wide-ranging new study
published in the journal
Hypertension 2 confirms that
following a healthy diet won’t
counter the effects of eating too
much salt. Using data from the
USA, UK, China and Japan, the
scientists looked at the diets, urine
samples, blood pressure, height
and weight of more than 4,680
❛EATING people aged 40 to 59. They found
FRUIT AND that salt directly raised blood
pressure, and the amount of fibre,
VEG IS ONE
saturated fat, vitamins and
OF THE BEST minerals consumed made little
WAYS TO GET difference. It did find potassium
has some effect on blood pressure
POTASSIUM
– but only at lower salt intakes.
AS THEY’RE We should also, however, be
NOT CALORIE careful about dramatically
DENSE ❜ increasing our intake of potassium,
especially in supplement form. In
some cases, this may be harmful
(for some people with kidney
disease, for instance, or those on
certain blood pressure medication).
Always check with your doctor
before making big dietary changes.

HOW TO GET ENOUGH POTASSIUM

The recommended daily intake for adults in the UK is 3,500mg. Fruit (fresh or dried), veg and beans
are good sources of potassium, so start with your five-a-day target and work upwards from there…

200g 1 large jacket 80g 200g can 200g 30g 1

skin-on potato baby spinach reduced sugar (1/2 large can) dried apricots banana
homemade 1,320mg 546mg and salt baked tomatoes 414mg 330mg
potato wedges beans 424mg
1,404mg 544mg

1/2 avocado 30g 3 celery 80g boiled 30g 1 fresh 80g

326mg raisins sticks green beans dates tomato grapes
306mg 288mg 240mg 210mg 190mg 174mg
26 HEALTHY FOOD GUIDE OCTOBER 2018

IF YOU HAVE
HIGH BLOOD
PRESSURE, TAKE
THESE STEPS…
Experts agree on the
main changes you
need to make:
1LOSE EXCESS WEIGHT If you’re
overweight, it will cause your blood
pressure to rise and put more strain on your
heart, arteries and kidneys.
2TAKE MORE EXERCISE Although
exercise initially raises your blood
pressure, in the long run it will lower it. The
best exercise for lowering blood pressure is
aerobic activity. Try cycling, brisk walking,
jogging, swimming, tennis and even mowing
the lawn. ‘Even a brisk walk will help – after
you’ve exercised, endorphins will be released
and these bring blood pressure down,’ says
Ashleigh Doggett, a senior cardiac nurse
adviser with the British Heart Foundation.
Avoid exercise that is intense over a short time,
such as weight lifting, sprinting or squash.
‘And, to be safe, run any plans for exercise past
your GP or a specialist first,’ adds Ashleigh.
3REDUCE YOUR ALCOHOL intake if
you drink. Drinking more than the upper
limits of 14 units a week will cause your blood
pressure to rise over time.
4STOP SMOKING ‘Smoking triggers the
production of the hormone adrenaline,’ says
Ashleigh. ‘This will put more strain on the heart
and harden your arteries, which then puts them
under more pressure.’
5WATCH YOUR STRESS LEVELS
Easier said than done these days, but,
over time, prolonged stress can affect blood
pressure, so it’s important to find a way to relax.
6TAKE MEDICATION if it’s prescribed.
‘In the past, blood pressure pills had a
reputation for bad side effects, but that’s less
PHOTOS: ISTOCK/GETTY IMAGES
of a problem now,’ explains Graham. Tablets
include ACE inhibitors and ARBs (angiotensin
receptor blockers), which act on the hormones
that control blood pressure, calcium-channel
blockers, which relax the arteries, and diuretics
to help the body get rid of excess fluid.
CASE STUDY
❛ I brought my dangerously high
reading down without medication❜
Reader ALISON
JAMES, 55, is
a nurse from
County Down,
Northern Ireland
Two years ago,
I had a routine
check-up at my
GP surgery and
found out my
blood pressure
was sky-high. I
had to wear a
blood pressure
monitor for 24
hours and I was
shocked when my
GP downloaded the data and told
me at one point my reading was
216/106 and my average was
149/90. He wanted to prescribe
medication straightaway, but for
me it was a wake-up call. I realised
I had to change my diet and
lifestyle, and asked if I could try
to bring it down that way first. He
agreed, but only gave me three
months to do it.
Although I’d had no symptoms,
looking back it was hardly a
surprise, if I’m honest. I weighed
13st 7lb (I’m 5ft 5in), was a size 18,
ate junk food and did no exercise.
As a nurse working night shifts,
I found it difficult to fit in exercise
so I just didn’t bother. I had awful
eating habits, too. I loved pizza,
white bread, crisps, cake and
biscuits – all the wrong things –
and never had any energy.
I’d lost 3st 7lb at a slimming
club 10 years before, but when
most of the weight had crept
back on, I couldn’t face doing it all
again. But now my attitude shifted.
I joined a gym immediately, and
started doing two body combat
classes a week and a Pilates class.
I bought a Fitbit and started
walking as much as I could every
Health
day, aiming for 10,000
steps. Then I tried the
Couch to 5K
programme from the
NHS. My doctor had
explained I needed
to do cardiovascular
exercises, where I
raised my heart rate,
so I really went for it.
I also changed my
eating habits. I was
really shocked at the
salt content in
processed foods
when I checked the
labels – even ready-
made tomato sauces
for pasta can be unbelievably
high in salt. Now I’ve learned
it takes no time to rustle up a
home-made one. I cook from
scratch whenever I can now, and
have ditched the unhealthy pizzas
and crisps. We started growing
our own salad vegetables and
piled our plates with veg every
night. I took fruit to work and
had it with overnight oats in the
mornings, too.
My efforts started to pay off
relatively quickly and within six
weeks I’d lost a stone and my
blood pressure came right down.
I joined a running club and
started competing in 5K races
and parkruns on Saturdays.
Within six months my blood
pressure was down to a far
healthier 127/70, and I was
pleased I didn’t have to use any
medication to get there.
Two years later, I’m 2st 7lb
lighter and a size 14. I run three
nights a week – something I never
imagined I’d be able to do, let
alone enjoy! I still check my blood
pressure with a home monitor,
but it has never gone back up. I’m
now training for a 10K – I never
thought I’d be this healthy again.
OCTOBER 2018 HEALTHY FOOD GUIDE 27
Psychology
Learning
to LOVE
the As parents, we pour a lifetime of energy into helping our
children grow up. But what happens when they leave?
Mother of three Jo Waters turns to the experts for advice
EMPTY
NEST
T
HIS AUTUMN, hundreds of thousands of
young people are leaving home for the
first time. Some have gone to university,
others are departing on gap years, and
many are starting a job and moving into
flat-shares to start life on their own.
For parents accustomed to busy schedules,
juggling work and kids, a noisy and messy house, not
to mention cooking for what can seem like a small
army of their children’s teenage friends, it’s easy to
feel left behind – and left wondering how it all went
so quickly and what they’re supposed to do now.
I should know, as I’m one of them, although
our nest is not quite empty yet. Two of my three
daughters – Holly, 21, and Annie, 18 – have now
gone, and I’m acutely aware that the youngest,
17-year-old Phoebe, will be joining them next year.
When Holly left home two years ago, we’d already
had a dry-run separation, as she went travelling around
China, India, and Vietnam for five months. Of course
we were anxious, but, thanks to WhatsApp and
FaceTime, we were in touch every few days. We also
knew it was just a holiday and she’d be back home
eventually. So, when we dropped our now-savvy
19-year-old at Sheffield University to stay in a lovely
hall of residence that looked more like Center Parcs,
we weren’t prepared for the tears – first hers (she
didn’t want us to leave her), then mine (I didn’t want to
go). My husband, Mark, wisely peeled me away gently
28 HEALTHY FOOD GUIDE OCTOBER 2018
HOME
ALONE
ADVICE
and put me into the car to sob all the way down the
M1. He was more logical about it, saying we’d done our
job as parents and she was ready to be independent.
Still, I remained tearful when I looked in on her empty
bedroom and waited anxiously for texts to confirm
she was settling in. Which, of course, she was.
Finding a new routine
Luckily, I had the other two daughters still at
home, and other things to distract me. This period
coincided with my mother’s rapid descent into
vascular dementia before her death last summer, so
I felt a great sadness that I seemed to be losing two
close family members at the same time. Visiting my
mother involved a 450-mile round trip, so any time
that might have been freed up by having one less
child at home was soon swallowed up in supporting
my dad long-distance. I suspect this happens to
other members of the 50-something ‘sandwich’
generation; just as the pressure of looking after
children eases off, other duties and family
responsibilities replace it.
Now the second of my daughters is off, and I feel
my role and identity as a mum is diminishing. I’m
desperate to avoid appearing needy or clingy, but
I’m still worrying about how she’ll cope on her own,
as she can’t cook, has a penchant for Uber Eats and
is extremely messy (very like my 18-year-old self!). Is
this normal? Here’s what I learned from the experts…
 FRESH STARTS ALL ROUND
Expect to feel sad
‘A period of sadness is natural,’ says
journalist Celia Dodd, author of The
Empty Nest: How to Survive and Stay Close to Your
Adult Children (Piatkus, £12.99). ‘Children leaving
home is often compared with bereavement, although
I think this is too strong – you’re still a parent, after
all. But you must learn to do things at a distance
without the control over your children that you
previously had.’ Psychotherapist Audrey Stephenson
(atthepractice.com) agrees it is a huge life transition.
‘Feeling grief is normal if children have been your
focus, taking up your energy, time, money and
emotions. It’s the end of an era in your life.’
Know you’re not alone
Sometimes simply reminding yourself
that friends, colleagues and even the rest
of your family are going through similar feelings can
be enough to help you through. ‘My partner, Tom,
felt it, too,’ says Celia. ‘He was a very hands-on dad,
but he tried to stress the positives and said we’d
done our job and should be proud of them. At the
time I thought he was being heartless, but now I see
that he was just trying to make things all right. Later,
he admitted that he felt bereft, too, especially at work
when colleagues talked about half-term holidays and
other family activities. He simply missed them.’
Redefine your identity
‘People suffer a shift in identity when
their children leave home,’ says Audrey.
‘For mothers, this can be shockingly difficult to deal
with. I’ve held seminars with people where I ask them
to write down their three major roles in life on separate
cards and then, one by one, put these cards down to
relinquish their role. Some of them would just not put
down the card with ‘mother’ on it – it’s a massive and a
deeply-embedded part of some women’s identities.’
Look for some positive role models – older women
(and men) who have reinvented themselves and got
promoted, passed a qualification, run a triathlon or
backpacked around Thailand, for example. You may
find the inspiration you need to try something new.
Don’t fall into
‘comfort’ traps
Family life can provide a sense of
structure and purpose on a day-to-day basis. The
absence of this routine combined with sad feelings
can be a dangerous mix. ‘In times of great emotional
30 HEALTHY FOOD GUIDE OCTOBER 2018
stress like this, you can revert to default defensive
behaviour and start drinking more, smoking again,
overeating or spending too much,’ says Audrey.
Friends who haven’t been through a similar situation
may have trouble understanding your feelings,
expecting you to enjoy the freedom and extra time you
have while failing to recognise your loss. A professional
❛You must
approach can help you gain perspective, so consider
counselling if you’re feeling depressed and lonely.
learn to do
things at a Reconnect with
distance your partner
As well as affecting your own emotional
without stability, an empty nest can be a crisis time for your
the control relationship with your partner. ‘To a certain extent,
the domestic routine of family life papers over any
over your
cracks,’ says Celia. ‘When the children leave,
children problems may come to the surface.’
that you ‘It can be terrifying if you realise you have lost
some connection with your partner,’ adds Audrey.
previously
❜
‘You may think, “Well that’s it, it’s over,” which
had definitely isn’t always the case. You have to make the
effort to do more things together and reconnect,
remembering what attracted you to your partner in
the first place and building on that again.’
This can also be a time to rekindle your sexuality,
which may have taken a back seat while you were
concentrating on being a parent. ‘It may seem
awkward at first, but if you put some effort in, you
may find you experience a second honeymoon,’ says
Audrey. There can be practical advantages for your sex
life, too. ‘You may have been through the menopause

Once your emotions settle, you’ll find
empty nesting brings new opportunities
and no longer have to worry about contraception, or
have more privacy at home, for example,’ adds Audrey.
Don’t rule out relationship counselling. ‘Getting
advice and support, and even just setting aside that
time to talk about your relationship, can be
beneficial,’ says Celia.
Embrace new habits
‘What you have to do is separate your
grief from your habits,’ advises Audrey.
‘Ask yourself which new habits you’re going to adopt
and what new rituals you are going to bring into
your life – whether it’s something simple like eating
your breakfast with a magazine and a croissant, or
something more major like getting a new job, taking
up a new hobby or training for a marathon.’
Eventually, you’ll discover a new routine to replace
the old one. ‘Over time, the gaping hole I was left
with has become a space to do other things,’ says
Celia. ‘I now feel very positive. My relationships with
my kids have improved, and I’ve had more head
space to write, try new things such as craft weekends
and music classes, and spend more time doing
things with my husband. We go on spontaneous
dates now and don’t feel we have to cook dinner
every night. After a long day, we’ll play cards together
instead of slumping in front of the TV with a drink.’
This is the ideal time to catch up with old friends,
book some weekends away, stay out late on a school
night, or take up a new hobby. Go for it.
Recognise a new phase
From my own experience, I know now
that children leaving home isn’t the end
of family life. Holly comes home for the holidays and
the odd weekend and we all look forward to it,
though I suspect that, after a few days back at home,
she is secretly pining for her own space and
independence again. I’m immensely proud of the
kind, confident and thoughtful young woman she
has become. And she’s certainly in closer touch with
us than I was with my own parents when I was at
university in Leicester in the early 1980s. They got a
call from a pay phone every Sunday and that was it.
What will I fill my ‘extra’ time with? With lots of rent
cheques to fund for the girls, I will probably work
longer hours, but I’d love to fulfil a lifelong ambition
to write a novel, get fitter, see more theatre and films,
and do some more travelling with my husband.
We’ve already managed our first holiday on our own
in 20 years this summer and it was a great success –
we missed the girls… but not as much as all that.
Psychology
WHAT TO EXPECT DURING
THOSE FIRST FEW WEEKS…
You’re entering a new phase of parenting, but
you’ll still be needed for a lot of the practical
stuff. Here’s how to avoid some of the worry…
● EQUIP THEM TO EAT HEALTHILY
One reason you may worry about your teen
going away is because you can’t quite believe
they can look after themselves. Reassure
yourself by sending them off with simple
recipes for easy healthy dinners (see our
recipes on p34) to help them make healthier
choices and avoid a diet of takeaways.
❛This is the
● GET THEM TO REGISTER WITH A GP
ideal time
SURGERY – AND GET A MENINGITIS JAB
to catch up Many teenagers will have had this shot during
with old their school years, but some youngsters still slip
through the net, so make sure their vaccinations
friends, are up to date. Meningitis W is a particularly
book deadly strain, which teenagers are more likely
to die from than any other age group. Find
weekends
out more from meningitisnow.org and nhs.uk/
away or conditions/vaccinations/men-acwy-vaccine.
take up a
new hobby ❜ ● HELP THEM TO BUDGET
Expect a few frantic phone calls/texts because
money is running out faster than they thought.
There are often a lot of upfront costs to deal
with at the beginning of term, but this usually
settles down. Learning not to panic and budget
for unexpected expenses is part of the transition
to adulthood. Stay patient, remember they’re
new at this, take a deep breath and bail them out
(at the beginning!). Then come up with a
strategy together for staying in the black.
● BE ON THE END OF THE LINE
‘At first, you may find they contact you when they
want something, such as money [see above] or
instructions on how to work a washing machine,’
says Celia. ‘The other time they’ll ring is when
something has gone wrong and they’re feeling
sad or lonely. This can be worrying for you and
you may carry on worrying when they put the
phone down – but very often they’ll feel better
simply because they’ve been able to offload, and
will have gone out with their friends and forgotten
all about it. When they do call, though, I believe
you should drop everything and make yourself
available – you’re still the parent, after all.’ A
casual, non-demanding way to keep in touch
and help with any day-to-day niggles is to set
up a WhatsApp family group.
OCTOBER 2018 HEALTHY FOOD GUIDE 31
 SINCE YOU’VE BEEN GONE...
THE BIG FAMILY
❛A phase is over.
But new things
and people will
come into your life
to fill the gaps❜
Midwife Jane Outram, 58, from
West Wickham, Kent, is married to
Jerry, 70, a retired commercial artist.
They have three children, Robert,
29, Nick, 26, and the youngest, Lily,
21, who left home two years ago.
Your youngest child leaving home is a
milestone and it hit me quite hard. Lily
is my only daughter and we’re very
close. I really missed her when she
went away to Brighton University. She
got a part-time job, too, so she didn’t
come home much at weekends. She’s
a vegan and at first, I worried that
she’d end up anaemic. But she took
her diet very seriously – she’s very
healthy and has become a good cook.
A few months after she left, our dog
Sky died at the age of 14 – for me it was
a real end of an era, and I felt very down.
On the spur of the moment, I bought
a second-hand soft-top sports car. Jerry
and I joined the National Trust, and
spent most weekends driving off visiting
stately homes and country parks.
We all also booked more holidays
together – including one to India, where
we followed a route recommended to
us by Lily (she’d been backpacking
there in her gap year). We even stayed
at some of the same hostels and went
out clubbing with some of the young
backpackers. It was amazing to have all
that freedom. This year we’re going to
do the same thing in Vietnam.
I’ve studied for a new qualification at
work and have just started to work three
days a week, so I have more time to
spend with Jerry and pursue my other
32 HEALTHY FOOD GUIDE OCTOBER 2018
hobbies. Jerry plays golf and is in an
art group, and I’m in two choirs. We’ve
just got a puppy, too.
Everyone is so busy it’s hard to get
the whole family together sometimes,
but we’ve started planning to see each
other every six weeks or so. Last year we
all went to Croatia for a week for Lily’s
21st and it was a special time. I often go
down to Brighton for lunch to see her.
I’d tell others not to be scared of an
empty nest – new things and people
will come into your life to fill the gaps.
Yes, one phase of life is over, but
another one is just beginning.
Audrey says:
Jane and Jerry have made wonderful
use of their family time, which honours
the growth of their children and is a
mature way of connecting with them.
The empty nest often coincides with
ageing issues, and this can compound
the experience. Adventure, that
willingness to take a leap of faith to
discover passion, can be equal parts
terrifying and freeing – although often
the feeling of freedom comes only after
we’ve survived it! The routine of
raising children may often be
mundane and stultifying, but it can
also become a safe place to hide.
Not having children to look after and
centre your life on can be a real
challenge. Discovering newly met, or
newly remembered, parts of yourself
can be incredibly rewarding.
The balance between adventure
and loss is rarely smooth, but it’s this
journey that makes for a fully lived life.
THE ONLY-CHILD PARENTS
❛As an only child,
he’s always liked
hanging out with
us, so we’ll miss
him a lot❜
Melanie Denning, 54, a marketing
manager in Hereford, lives with her
husband Chris, 58, a loss adjuster,
and their son Owain, 18. She admits
she’d been dreading Owain’s
departure for university this autumn.
In a way, it’s harder for our generation
to back off, as social media has
allowed us always to be in touch with
our children. Owain’s been on holiday
on his own abroad and only sent a text
every few days, though, so I’m not
expecting he’ll be in constant contact.
I just can’t believe I won’t see his
face at the breakfast table every day.
He’s an only child, which makes it
worse, as he’s always liked hanging out
with us and he’s a bit of a home bird,
so we’ll miss him a lot.
This has been looming for a couple
of years, so I think mentally Chris and I
have been preparing for it by keeping
up with friends and hobbies. I sing in
Hereford Soul Choir and Chris plays
five-a-side football every week, and
these activities are both sacrosanct.
I’ve got lots of plans for what I’d like
to do to fill the space – get fitter, take
some cookery courses, sort out the
garage, do some landscaping. We
both like the idea of driving a camper
van around Europe… All those things
we haven’t had time for over the years.
Luckily, Owain is a good cook and
can do his own spag bol and roast
dinner, so I’m not worried about him
being able to fend for himself, although
he has got expensive taste (Orkney
crab might put a strain on his student

Psychotherapist Audrey Stephenson speaks with three families in
different stages of empty nesting to discuss their coping methods
budget!). He has a medical condition
that means he has a lot of medication
to organise and take, plus exercises
to do and medical appointments
to attend, so he’ll be taking all that
on, too.
I still remember my own dad
dropping me off at Leeds University in
the early 1980s. He just brought my
bags in and said there wasn’t much
point him hanging about and he went
straightaway – it was about tough love
back then and being hands-off. I’m far
needier than my dad was.
I do think as parents we need to
back off and let our kids make their
own mistakes, though. We don’t have
them to keep – they have to grow up.
Audrey says:
Melanie and Chris are clearly loving
and emotionally conscious parents.
Rather than Melanie being needier
than her father, as she thinks, she may
actually be more able to ‘be’ with her
feelings about the transition than her
dad was. It’s very common for people
to push the pain away and cover it with
matter-of-factness.
In general, an only child can often be
the focus of attention for a couple, and
the loss of that can feel devastating, as
if the sun has fallen from the sky. It’s
PHOTOS: ISTOCK/GETTY IMAGES
really important to acknowledge that
loss, to recognise that pain is akin to
childbirth – it’s a labour that leads to
a whole new cycle of life. There really
aren’t any shortcuts to feeling the pain
and discomfort. It’s important to
recognise that healing takes time.
TURN THE PAGE for nutrition and cooking advice to make sure they stay healthy
THE SINGLE MUM
❛I just have to get
used to being on
my own, and I
don’t want her to
worry about me❜
Part-time teacher and single mother
Alexandra Antoniou, 57, has already
experienced her son Theo, 24, going
off to university, graduating and
leaving home. Now her daughter
Grace, 20, has moved to London to
study stage management.
The first week Theo was away at uni I
felt bereaved. I’d been a single parent
for a long time and grown very close
to him and Grace. I remember there
was this week where I felt intensely
sad. But it was amazing how quickly
I adapted. We were living in a tiny
two-bedroom house at the time, and
when he came home it felt like there
wasn’t enough space for him. As much
as I loved seeing him, I was secretly
relieved when he went back at the end
of the holidays.
Back then, I still had Grace at home,
though, so this time it’s a real empty
nest – she’s my baby and she’s left.
I just have to get used to being on my
own, and I don’t want her to worry about
me – it’s not her responsibility. I want to
embrace this time in my life and make
the most of the freedom. I’m thinking
about doing some creative art classes
(something I’ve never done before).
I might also dip my toe into online
dating again. It will be the first time
I can put up a dating profile and say
‘no kids at home’. That may be a more
attractive proposition to some men!
I moved to Norwich from London
18 months ago and I don’t regret it. I
Psychology
have a much better quality of life and
I’ve met lots of new friends, so I’ll just
continue building that up and perhaps
make an effort to go out more.
Grace is a pescatarian and quite a
healthy eater, so I’m not worried about
her not eating properly. She won’t
have the money for takeaways, but
she’s a canny shopper, so she’ll
probably be cooking the dishes that
she cooks at home.
I’ll miss her, I know, but having been
through this before with Theo I know
I’ll make that adjustment. Bring it on.
Audrey says:
Alexandra has been through this
before, so she was partially prepared
for the sense of loss she’d feel after
Grace left home. She’d rightly sussed
that the last child leaving will always
sting a little bit differently, though.
Being a single parent who has had
to carry the main load of parenting
children is a balancing act on a different
scale from a two-parent family. The
years of going it alone and being the
main financial and emotional support
are in some ways mitigated by the
camaraderie that develops as children
grow up. Losing that team feeling can
leave a huge well of sadness behind.
Alexandra seems grounded, and has
plans for the positive changes she
wants to make. This is exactly the way
to approach it: acknowledging her
feelings of sadness, but also preparing
to introduce new things to fill the gaps.
OCTOBER 2018 HEALTHY FOOD GUIDE 33
 The university FOOD
Regularly cooking for yourself for the
first time can be daunting. To take away
Healthy recipes from Phil that
the temptation for a takeaway, we
asked recipe consultant Phil Mundy
for his money-saving tips, quick fixes
and ideas for five easy budget meals

S
TRESS, DRINKING AND READY MEALS
all contribute to that well-known
phenomenon: the fresher’s stone.
Leaving home and going to college
or university may be an exciting time, Chunky Florentine omelette
but it’s frequently associated with piling on the minestrone soup Omit the ham for a
pounds, says registered dietitian Juliette Kellow. A great way to use up veg veggie version, or add
One study showed weight gain in the first year lurking in the fridge and a little crumbled feta
could be between 14 to 28lb. the ends of pasta packs or grated cheese
‘Studying and partying hard, often combined prep 10 min cook 25 min prep 5 min cook 5 min serves 1
with few or no cooking skills, can mean many serves 4 cost per serving £1.22
students rely on ready meals, fatty and sugary cost per serving 44p gluten free dairy free
snacks, and takeaways,’ says Juliette. ‘Lots of dairy free vegan
socialising in the first term often goes hand-in-hand HEAT 1tsp sunflower oil in
with drinking large amounts of alcohol, grabbing CHOP 1 onion, 2 carrots, a medium non-stick frying
a burger or kebab on the way home, and having a 2 celery sticks and 1 pepper. pan over a medium heat.
fry-up the next morning. All this means students HEAT 1tbsp sunflower oil in ADD 80g frozen peas and
often take in more calories than they burn up and a large pan, add the veg and cook for 1 min, then add
finish their first term at college with that extra stone.’ fry over a medium heat for 50g spinach (thawed and
6–8 min until slightly softened. squeezed of excess water
Teach yourself to cook ADD 1 bay leaf or 1tsp dried if frozen) and 40g torn lean
A little cookery knowledge can mean less pressure oregano, a pinch of chilli flakes, sliced ham. Stir for 1 min.
on your health, purse and waistline. Recipe ½tsp garlic granules, black BEAT 3 medium eggs, pour
consultant Phil Mundy says uni days are easier pepper, 400g can chopped into the pan, season with
if you know how to knock out a quick meal. To save tomatoes, 1 very low salt black pepper and stir gently.
money, hit the local market just before closing and vegetable stock cube and COOK for 30 sec, then pull
grab whatever bargains you can find at the fruit and 750ml boiling water. the omelette to the side and
veg stall, he says. Also stock up on cheap pulses, BRING TO THE BOIL before tilt the pan to allow uncooked
spices and interesting ingredients at the local adding 75g small pasta shapes egg to pool into the space.
Chinese, Indian and Middle Eastern stores. and a 400g can of cannellini Cook until almost set.
Last, make the freezer a friend. When a bowl of or borlotti beans, drained. FOLD OUT on to a plate.
cereal or a toastie won’t do, says Phil, ‘Throw a pan SIMMER gently for 15–20 min
on the hob, add some frozen veg, frozen chopped until the veg are very tender
chilli and ginger, instant noodles and stock to make and the pasta is cooked.
a filling broth. My flatmates made little use of the
freezer except for storing ice and vodka, so I used
1
PHOTOS: PHIL MUNDY, ISTOCK/GETTYIMAGES

to batch-cook pasta sauces and soups to keep

3
PER SERVING
a ready supply. To stop everyone 360kcal 5.8g fibre
else helping themselves, 20g fat 32g protein
I’d label everything 5g saturates 1.4g salt
PER SERVING
I cooked as tofu chilli 8g carbs 175mg calcium
240kcal 11g fibre
4.9g sugars 5.1mg iron
or tofu bolognese. In 4.8g fat 8.4g protein
the days before tofu 0.7g saturates 0.2g salt
became trendy, at least, 35g carbs 83mg calcium
14g sugars 2.8mg iron
that really used to work!’

34 HEALTHY FOOD GUIDE OCTOBER 2018


CHALLENGE
are kind to a student’s waistline and wallet
Curried
chickpea pilaf
Swap the curry powder for
ras el hanout or harissa paste
for a Middle Eastern variation
prep 5 min cook 20 min serves 2
cost per serving 79p
gluten free dairy free
vegan
FRY 1 chopped onion with
1tsp sunflower oil in a large
frying pan for 5 min until soft.
ADD 1tbsp medium curry
powder or garam masala,
3tbsp raisins or other
chopped dried fruit, 80g
rinsed basmati rice, 400g
can chickpeas and 250ml
very low salt vegetable stock
and stir well.
REDUCE to a low heat, cover
and cook for 10 min.
STIR IN 250g frozen mixed
vegetables. Cover and cook
for a further 4–5 min until all
the liquid is absorbed. Serve.
2 PER SERVING
PER SERVING
485kcal 16g fibre
8.2g fat 18g protein
1g saturates 0.5g salt
75g carbs 198mg calcium
21g sugars 10mg iron
Mediterranean
pasta bake
Full of sunshine flavour
prep 10 min cook 35 min
serves 4 cost per serving 63p
vegetarian
HEAT the oven to 200°C/fan
180°C/gas 6. Roughly chop
3 peppers and 2 red onions.
Put into a 2 litre baking dish
and toss with 2tsp sunflower
oil. Roast for 20 min.
COOK 250g pasta shapes
according to the pack
instructions, then drain.
ADD a 400g can chopped
tomatoes to the empty pasta
pan. Cook over a high heat
with 2tsp dried oregano,
½tsp garlic granules and
a pinch of chilli flakes.
COOK for 2–3 min until the
sauce is reduced. Add the
pasta back to the pan and mix
well, then add the mix to the
roasted veg and stir again.
TOP with 75g grated
reduced-fat cheddar and
bake for 10–15 min. Serve.
2
PER SERVING
368kcal 5.7g fibre
7.8g fat 15g protein
3.1g saturates 0.4g salt
56g carbs 237mg calcium
12g sugars 2.9mg iron
Smoky bean burgers
These make great falafel-size
bites, too. Omit the bun for
a gluten-free burger
prep 5 min cook 10 min makes 2
cost per serving 98p
dairy free vegan
PUT a 400g can drained
mixed beans into a bowl with
2tbsp crunchy natural peanut
butter, the zest and juice ½
lime, ½ medium grated
carrot, ¾tsp smoked paprika
and a pinch of chilli flakes.
MASH with a potato masher
until smooth, then shape
into 2 burgers.
HEAT 1tsp sunflower oil in
a medium non-stick frying
pan over a medium heat,
add the burgers and cook
for 3–4 min on each side.
SERVE in a crusty roll with
lettuce and sliced tomatoes.
2 GARLIC GRANULES are a
342kcal 12g fibre
16.5g fat 16g protein
2.7g saturates 0.3g salt
25g carbs 83mg calcium
6.5g sugars 3.7mg iron
FIND MORE easy,
nutritious recipes at
healthyfood.co.uk
Recipes
A student’s
storecupboard
heroes
Keep a stock of these
ingredients for the basics
of a healthy meal
ONIONS Keep for weeks
and make a great starting
point for any savoury meal.
DRIED PASTA Ideal for a
quick, super-cheap meal.
CANNED TOMATOES
For sauces, soups and
casseroles, or even on
toast for a speedy brekkie.
FROZEN MIXED VEG
Great for fast meals – add
a few handfuls to the pan
with scrambled eggs.
CANNED MIXED BEANS
OR LENTILS A good source
of protein, useful amounts
of soluble fibre and a cheap
alternative to meat in
sauces and casseroles.
EGGS The ultimate
quick-fix protein. Keep
a few boiled eggs in the
fridge for an easy snack.
CANNED MACKEREL OR
SARDINES A nutritious
addition to sarnies, salads
and tomato pasta sauces.
OATS Whip up porridge
in minutes, or mix with
frozen berries and yogurt
for overnight oats.
FROZEN BERRIES Use for
quick-fix puds, smoothies
and to cool a glass of wine!
Herbs & spices
CHILLI FLAKES add a
welcome kick to anything.
fuss-free flavour booster.
BAY LEAVES add depth
to savoury dishes. Dried
leaves keep for years.
OREGANO gives flavour to
pasta sauces, sandwiches
and tomato-ey salads.
SMOKED PAPRIKA
provides a flavour hit in
Mediterranean and South
American dishes.
OCTOBER 2018 HEALTHY FOOD GUIDE 35
Recipe index

What to cook in
OCTOBER
THE UNIVERSITY FOOD CHALLENGE
34 Chunky minestrone soup 240kcal
34 Florentine omelette 360kcal
35 Curried chickpea pilaf 485kcal
35 Mediterranean pasta bake 368kcal
35 Smoky bean burgers 342kcal
HEALTHY TONIGHT!
38 Sausage and veg tray bake 472kcal
39 Salmon and potato parcels 410kcal
40 Easy broccoli and blue
cheese risotto 374kcal
40 Crispy chicken thighs with
peppers and pesto 517kcal
42 Zesty ricotta and chargrilled
vegetable stacks 363kcal
OLIVER’S ARMY
44 Fish finger sarnie 684kcal
45 Veggie noodle stir-fry 519kcal
DINNER FOR ONE
46 Lentil and vegetable penne 483kcal
58 Turmeric cauliflower ‘rice’ with
grilled lamb cutlets 355kcal
59 South Indian prawn and
coconut curry 413kcal
BIG HITTERS
DIY DELI
❛Get into cooking
60 Ultimate veggie toasties
with different spices
with winter slaw 486kcal this season for
61 Chicken tikka toasties
with veggie bites 395kcal
bold flavours,
61 Tuna, sweetcorn and onion bright colours and
toasties with veg crisps 382kcal numerous health
62 Italian chicken toasties with
roast veg salad 491kcal benefits❜
READY TO ROLL
66 Fig, walnut and ginger balls 115kcal
67 Date, apricot and cardamom
balls 85kcal
67 Orange, brazil nut and
cacao balls 62kcal
67 Raisin, coconut and
cinnamon balls 156kcal

6PM PANIC
47 Pork and hoisin stir-fry 329kcal

THE BIG EASY

48 Lamb and veg meatballs with
spiced lentils 452kcal
49 Braised spicy mushrooms
and tofu 478kcal
50 Roast tandoori-spiced salmon with
quinoa and lemon yogurt 550kcal
51 Chicken minestrone 320kcal

MAKEOVER: COTTAGE PIE

50 Lighter cottage pie 377kcal

PLATES THAT PACK A PUNCH

56 Chicken tikka with chickpeas
PHOTO: ISTOCK/GETTY IMAGES

and spinach rice 506kcal

56 Beef and spinach saag 473kcal
56 Lentil and sweet potato
coconut curry 454kcal

36 HEALTHY FOOD GUIDE OCTOBER 2018

 WANT TO LOSE
WEIGHT?
Turn to p68 for our
monthly diet plan
by nutrition editor
Amanda Ursell

Healthy
TONIGHT!
These midweek solutions make
life simpler – filling enough to
tempt the family yet smart
enough for those evenings when
friends pop round
38 HEALTHY FOOD GUIDE OCTOBER 2018
Sausage and veg
tray bake
Sausage and veg tray bake
prep 15 min cook 30 min serves 4
350g squash, peeled and cut into 3cm chunks
6 venison and pork sausages (around 340g),
cut into 2cm chunks
400g potatoes, cut into 2cm chunks
2 peppers (1 red, 1 yellow), thickly sliced
4 garlic cloves, finely sliced
400g can cherry tomatoes
450g leftover cooked pasta such as penne
(or cook 180g dry weight)
1tsp smoked paprika
75g reduced-fat mature cheese, grated
75g rocket leaves
Small handful fresh flatleaf parsley,
chopped, to garnish (optional)
1 Heat the oven to 200°C/fan 180°C/
gas 6. Line 2 large baking dishes with
non-stick baking paper. Microwave the
squash for 5 min until slightly softened
or steam until tender.
 Midweek meals

2 In a large bowl, combine the squash,
sausages, potatoes, peppers, garlic,
canned tomatoes and cooked pasta.
Season with paprika and freshly ground
black pepper. Arrange the mixture in
a single layer in the baking dishes and
sprinkle over the grated cheese.
3 Bake for about 25 min until the
vegetables are crisp on top and tender
on the inside, and the sausage and
cheese are browned.
4 Stir through the rocket, then serve
garnished with the parsley, if using.
Salmon and potato parcels
prep 15 min cook 25 min serves 4
gluten free
2 medium potatoes, scrubbed and sliced
into very thin rounds
2 courgettes, sliced into long, thin ribbons
3 leeks, rinsed and finely sliced
2tbsp chopped fresh dill, plus extra to garnish
2tbsp roughly chopped capers, plus extra to
garnish
100g lightest soft cheese
4 x 125g salmon fillets, skin removed
1 each orange and lemon, sliced into rounds
season with freshly ground black pepper.
3 Bring the long sides of the paper
together at the top, roll them over once,
then twist at the sides to form parcels. Put
on a baking tray and bake for 25 min.
Very carefully, open one of the packets
to check the potatoes and salmon are
both cooked to your liking. If necessary,
return to the oven for a further 5 min.
4 Transfer the salmon parcels to 4 plates
and open (being careful of any escaping
steam). Scatter with extra capers and
garnish with extra dill to serve.

1 Heat the oven to 220°C/fan 200°C/

3 gas 7. Cut 4 pieces of non-stick baking
paper into 30x30cm squares.
2
2 In a large bowl, combine the potatoes,
PER SERVING PER SERVING
472kcal 8.5g fibre
courgettes, leeks, dill, capers and soft 410kcal 4.7g fibre
13g fat 30g protein cheese, then put a quarter in the centre 20g fat 33g protein
6.3g saturates 1.2g salt of each baking paper square. Put a 4.3g saturates 0.7g salt
53g carbs 273mg calcium salmon fillet on top of each pile, then 20g carbs 100mg calcium
13g sugars 2.8mg iron 6.9g sugars 2.6mg iron
layer the citrus slices over the top and

Salmon and
potato parcels
 Easy broccoli and
blue cheese risotto
prep 10 min cook 25 min serves 4
vegetarian gluten free

1tbsp olive oil

400g leeks, rinsed and finely sliced
250g button mushrooms, sliced
200g risotto rice (such as arborio)
2 very low salt gluten-free vegetable stock
cubes dissolved in 250ml boiling water
350g broccoli florets
100g vegetarian blue cheese, crumbled
– we used Castello Danish Blue
100g baby spinach
2tbsp chopped fresh flatleaf parsley leaves,
to garnish (optional)

1 Heat the oil in a large, heavy-based

saucepan over a medium heat. Add the
leeks and mushrooms and cook, stirring,
for 5 min or until soft.
2 Add the rice and stir to coat. Add the
stock and allow this to evaporate, then
add a further 250ml water and let this
absorb (this should take 5–10 min). Stir
through the broccoli and half the blue
cheese with a further 500ml water and
some freshly ground black pepper.
3 Reduce the heat and simmer gently,
stirring occasionally, until the rice is
creamy and just tender (this should take
about 10 min). If the rice begins to dry
out, add an extra splash of boiling water.
4 To serve, stir through the spinach and
top with the remaining blue cheese.
Garnish with a scattering of chopped
fresh parsley, if using.

3
Easy broccoli
and blue
PER SERVING
cheese risotto
374kcal 6.8g fibre
12g fat 16g protein
5.8g saturates 1.1g salt
44g carbs 228mg calcium
4.3g sugars 3mg iron

Crispy chicken thighs

with peppers and pesto
prep 10 min cook 25 min serves 4

1 very low salt vegetable stock cube

200g wholemeal couscous
Spray olive oil
500g boneless, skinless chicken thighs

40 HEALTHY FOOD GUIDE OCTOBER 2018

 Midweek meals

3 mixed-colour peppers, sliced sauté the peppers, onion and garlic for 3–4
1 onion, thinly sliced min. Add the tomatoes and stir to combine.
2 garlic cloves, thinly sliced Nestle the chicken into the tomatoes, then
400g can chopped tomatoes transfer to the oven and bake for 10 min or
Fresh flatleaf parsley leaves, to garnish until the chicken is cooked through.
4tbsp basil pesto, to serve 4 Fluff up the couscous with a fork and
season with freshly ground black pepper.
1 Heat the oven to 190°C/fan 170°C/ Garnish the chicken and veg with parsley,
gas 5. Dissolve the stock cube in 275ml then serve on a bed of couscous, topped
boiling water in a large pan and bring with the pesto.
back to the boil. Stir in the couscous, then
take off the heat, cover and set aside. 2 Crispy
chicken
2 Spray a large cast-iron frying pan with thighs with
oil and set over a medium-high heat. Put
PER SERVING
peppers and
the chicken in the pan and cook for about pesto
517kcal 6.4g fibre
5 min until golden, then turn and cook 18g fat 36g protein
for a further 3 min. Transfer the chicken 3.2g saturates 1.1g salt
to a plate, cover and set aside. 49g carbs 118mg calcium
12g sugars 3.6mg iron
3 Spray the pan again lightly with oil and
Midweek meals

Zesty ricotta and chargrilled vegetable stacks

prep 15 min cook 20 min serves 4 1 Spray a large griddle pan with olive lemon dressing and serve with the
vegetarian gluten free oil and set over a medium-high heat. granary bread and lemon wedges.
In batches, cook the mushrooms, squash,
Spray olive oil onion, pepper and courgette for 2–4 min
4 medium-large flat mushrooms, on each side until golden and tender.
stems removed
450g butternut squash, peeled
2 In a small bowl, combine the ricotta
with the lemon zest, rocket and capers.
3
and thinly sliced In a separate small bowl, whisk together
PER SERVING
1 red onion, cut into wedges the lemon juice and olive oil. 363kcal 8.4g fibre
1 large red pepper, thickly sliced 3 Divide the ricotta mixture among 16g fat 15g protein
1 large courgette, thinly sliced 4 plates, creating a base for the stack. 6g saturates 0.8g salt
250g vegetarian ricotta Arrange the vegetables on top, followed 33g carbs 331mg calcium
13g sugars 3.4mg iron
Grated zest and juice ½ lemon by a few rocket leaves. Drizzle with the
100g baby rocket, finely chopped,
plus extra leaves, to garnish
1tbsp capers, chopped
2tbsp olive oil
granary bread
4 slices gluten-free spread
granary with spread
bread, a
little a
with reduced-fat spread,spread,
little reduced-fat and lemon
and
wedges,
lemon to serveto serve
wedges,

Zesty ricotta and

chargrilled
vegetable stacks

RECIPES: JO BRIDGFORD, LIZ MACRI. PHOTOS: MELANIE JENKINS, MARK O’MEARA

42 HEALTHY FOOD GUIDE OCTOBER 2018


OLIVER’S
ARMY
is on its way
Jamie Oliver’s latest crusade is to get the nation cooking healthy,
affordable meals, using clever swaps and tweaks. Here he
shares stay-healthy tips and two tasty budget midweek meals
I
T’S 19 YEARS since Jamie Oliver
first hit our TV screens as the cheeky
young ‘pukka’ Naked Chef, and 13
years since the ground-breaking
Jamie’s School Dinners documentary
that forced Turkey Twizzlers off canteen
menus. Along the way, he’s also tackled
youth unemployment with his Fifteen
chain of restaurants and even had a
punt at solving the USA’s obesity crisis.
Currently, he’s the UK’s high-profile
campaigner for a sugar tax and for his
#NotForChildren campaign to restrict the
selling of sugary caffeinated drinks to
children. No wonder Healthy Food
Guide readers voted him their health
hero in this year’s Best of Health Awards.
And, at 43, the father of five kids
aged from two to 16, businessman
with an MBE and now nutritionist,
shows no sign of letting up on his
public health mission. This time
he’s teamed up with Tesco to get
customers cooking meals from scratch
that are healthy, delicious, easy to
make and, above all, affordable.
Jamie Oliver
JAMIE
COOKS
HEALTHY
BUDGET
MEALS
HFG caught up with the chef
for a healthy cookery lesson
at his London cookery school
Q How do you stay healthy and
keep your weight in check?
My biggest problem is that my job is
food and my job is to taste food. One
of the fundamental things we do in
publishing is food testing, so that’s my
biggest enemy. I’m generally at the gym
three or four times a week. I try quite
hard and have a healthy breakfast and
usually a vegetarian lunch. I eat a lot of
fruit, veg, nuts and seeds – I get seven,
eight or nine portions a day.
Q What’s your healthy breakfast?
At work, things revolve around the
wonderful world of oats, birchers and
porridge, as well as dried fruits, fruit
bowls and delicious yogurts. At the
weekend, we love doing things with
eggs and bits and pieces. As a boss,
I like the idea that my mob get healthy
breakfasts and lunches, then in the night
time if they want to go a bit red and
enjoy themselves, then...
Q How has training as a
nutritionist changed you?
It’s really changed my life profoundly. It’s
given me incredible structure and shown
me just how much we don’t know, which
OCTOBER 2018 HEALTHY FOOD GUIDE 43
Jamie Oliver
I see as a positive, and it’s allowed me
to smell lies and to question the validity
of data. Nutrition has changed my
business [Jamie employs three full-time
nutritionists] – it’s central to it.
Q Have you changed the way
your family eat?
No, Jools has always been a great ‘kid’
cook – quite modular. Her meals are
almost like a painter’s palette – she
doesn’t mix different foods. She’ll get
a pan, put a few slices of salmon in it
and cook frozen peas or greens, all in a
couple of minutes. As the kids get older
they want to eat more contemporary
food (like my Singapore noodles), so
that changes things. We all love treats
– cakes and chocolate – and there’s
plenty of room for that because we eat
healthily most of the time.
This year, my kid did her GCSEs and I
looked into whether there’s any credible
evidence that nutrition can affect the
brain. The answer was a massive, giant
yes. I did a presentation at her school to
100 15-year-olds and their parents about
this. At the end, I asked them to email
me for a shopping list and I told them, ‘If
you buy these foods, whatever you do
with them it will end in a good thing.’
Q Do you have health checks?
I’ve just come out from a time of being
not so well for the first time in for ever.
Nothing serious. Think I just overdid it,
but I’m going to have an MOT. All the
normal stuff is where it ought to be, but
I am at an age where a man needs to
have a proper once-over.
Q What about fermented food?
I think Jools is buying kefir and I’m all
up for it. I’ve always been interested in
44 HEALTHY FOOD GUIDE OCTOBER 2018
JAMIE’S
TIP
Using fat-free yogurt
in your slaw will
keep the same creamy
mayo vibe, but it’s
lighter, fresher and
better for you.
Give it a go!
fermented foods because they’re
useful in cooking: you can make
bread with flour and water, but
fermenting gives it flavour. I think
I’m still more excited by prebiotics
[fibre-rich foods that feed probiotics]
than probiotics, though. You can
talk to me about a million things
and generally it will always come
back to fruit, veg, nuts, seeds and
beans, which seem to be the things
that make everything just better.
Fibre and the gut microbiome are
potentially the most boring but
radically exciting areas for research
in the next 10 years.
Q How important is your new
role with Tesco?
This is not a conventional jazz hands
‘I’m-doing-the-adverts front man
thing’. It feels much more grown-up.
They’ve given me the most simple,
beautiful job description ever – just
focus on listening to the customer
and creating healthy, delicious and
affordable recipes. When you care
about health and you care about
Britain you can easily sound worthy
(without meaning to)… But I‘m
driving this through joy and fun.
Fish finger sarnie
Fish finger sarnie
prep 10 min cook 30 min serves 4
jamie says: I’ve given this classic a
makeover by choosing salmon to
boost your intake of omega-3, plus it
has a healthier wholemeal coating.
Stuffed into a ciabatta with peas
and homemade slaw with oven-baked
wedges on the side, it’s a real winner!
600g sweet potatoes
1tbsp olive oil
2 salmon fillets from a sustainable source
1 lemon
2tbsp wholemeal flour, to dust
¼ white cabbage, grated
4 large carrots
2 eating apples
1tbsp hot chilli sauce
3tbsp fat-free natural yogurt
200g frozen peas
1 ciabatta loaf
1 Heat the oven to 180°C/fan 160°C/
gas 4. Cut the sweet potatoes into thin
wedges. Put on a baking tray, drizzle
over the olive oil and season with black
pepper. Bake for 30 min or until golden
and cooked through, turning halfway.
2 Meanwhile, slice the fish fillets in half
 JAMIE’S
TIP
lengthways, grate over lemon zest and Veggie noodle The beauty of
squeeze over half the juice. Dust with stir-fry this recipe is that it
flour, then season with black pepper. can be chopped and
3 Grate the cabbage, carrots and changed to make
apples, squeeze over the remaining the most of any
lemon juice, then mix with ½tbsp chilli leftovers you have
sauce and the yogurt. in the fridge.
4 Cook the peas in boiling water for 3
min, then drain, mash and season with
black pepper. Put the salmon in a large
non-stick frying pan over a medium
heat. Cook for 6–8 min or until just
cooked through. Meanwhile, warm the
ciabatta loaf in the oven for 5 min.
5 Slice the bread open and spread one
side with the mashed peas. Pile on some
slaw and top with the salmon. Add the
remaining chilli sauce (if you like), pop
the ciabatta lid on and slice into 4. Serve
with any remaining slaw and the wedges.

3
PER SERVING
684kcal 18g fibre
17g fat 28g protein
3.1g saturates 1.3g salt
150g sugarsnap peas stir-fry for 1 min or until lightly golden.
95g carbs 254mg calcium
34g sugars 3.9mg iron
50g unsalted cashew nuts 7 Add the remaining prepped
2tsp vegetable oil vegetables and toss over the heat for
4 large free-range eggs 2 min or until slightly softened but still
Hot chilli sauce, to serve (optional) with a bit of bite.
8 Pour over the soy sauce mixture, then
Veggie noodle stir-fry 1 Cook the noodles in a pan of boiling add the noodles and toss together for
prep 10 min cook 20 min serves 4 salted water according to the pack 1–2 min or until piping hot. Scatter over
vegetarian dairy free instructions, then drain and refresh half the cashews and toss again.
under cold running water. 9 Put another frying pan over a
jamie says: You’ll wonder why you 2 Peel and finely chop the ginger, and medium-high heat. Finely slice the
ever bothered with takeaway finely chop one of the chillies (deseed if remaining chillies and scatter into the
noodles when making your own is you like). Trim and finely slice the spring pan with the remaining 1tsp oil. After
so easy and delicious. I’ve simply onions, reserving the green tops. Peel 1 min, add the remaining nuts and crack
thrown together a load of tasty and finely slice the garlic. the eggs on top. Fry for 2–3 min or until
fresh ingredients, such as crunchy
INTERVIEW: JO WATERS. NUTRITION CALCULATED BY HEALTHY FOOD GUIDE.

3 Mix the ginger and chopped chilli cooked to your liking. Finely grate over
veg, creamy cashews, warming with the soy sauce, then grate in the the zest of another lime.
ginger, zingy lime and wholewheat zest of 1 lime and squeeze in the juice. 10 Serve the noodles in bowls and top
noodles, then topped it all off with 4 Tear the mushrooms, scrub and grate each with a fried egg, the reserved
an extra-special fried egg. Enjoy! the carrot, and chop the broccoli into spring onion tops and some hot chilli
small florets. Slice the sugarsnaps in half sauce, if you like. Cut the remaining lime
300g wholewheat noodles lengthways at an angle. into wedges for squeezing over.
5cm piece fresh ginger 5 Put a large frying pan or wok on a
3 fresh red chillies
1 bunch spring onions
high heat, throw in the cashews and
toast for 2 min or until golden, then
2
4 garlic cloves tip into a pestle and mortar and bash
PER SERVING
3tbsp low-salt soy sauce until fine. 519kcal 9.2g fibre
3 limes 6 Put the pan back on the heat, add 15g fat 24g protein
150g mushrooms the torn mushrooms and dry-fry 3.4g saturates 1.6g salt
1 large carrot for 3 min. Drizzle in 1tsp oil, add 65g carbs 98mg calcium
8.3g sugars 3.6mg iron
½ head broccoli the garlic and spring onions, then

OCTOBER 2018 HEALTHY FOOD GUIDE 45

Solo supper

Dinner for one This hearty pasta dish

ticks useful nutritional
boxes – including four
of your five-a-day!

Lentil and vegetable penne

prep 15 min cook 15 min serves 1
vegetarian

50g penne
Spray olive oil
1 carrot, chopped
1 garlic clove, finely chopped
1 spring onion, finely chopped
100g broccoli florets, halved if large
¼ x 400g can lentils in water, rinsed
and drained
200g passata
½tsp chilli flakes
50g baby spinach
1tbsp grated vegetarian parmesan-style
cheese

1 Cook the pasta in a pan of boiling

water according to the pack instructions.
2 Meanwhile, spray a non-stick frying
pan with olive oil and set over a
medium-high heat. Add the carrot,
garlic, spring onion and broccoli and
cook, stirring, for 3–4 min.
3 Add the lentils, passata and chilli
flakes with 125ml water. Simmer, stirring
often, for 5 min or until all the liquid has
been absorbed.
4 Drain the pasta, reserving a little of
the cooking water, then transfer it to the
frying pan along with the spinach leaves
and reserved pasta water to loosen. Stir
to combine.
5 Serve the pasta in a bowl sprinkled
with the cheese and some freshly
ground black pepper.
MAKE DOUBLE and keep half for
a lunch or another easy dinner.
RECIPE: NIKI BEZZANT. PHOTO: MELANIE JENKINS

Lentil and
vegetable penne 4
PER SERVING
483kcal 16g fibre
7.7g fat 25g protein
3g saturates 0.6g salt
69g carbs 356mg calcium
22g sugars 6.6mg iron
 One-shop meal

6pm panic Our speedy sweet ginger

pork is just as delicious
with prawns or any leftover
chicken or beef you may have

Pork and hoisin stir-fry
prep 10 min cook 15 min serves 4
dairy free
PICK UP IN STORE
20g piece fresh ginger, grated (or use
1–2tsp Very Lazy Chopped Ginger)
300g pork loin fillet, sliced
into 2cm pieces
700g mixed stir-fry
vegetables
300g straight-to-wok
stir-fry egg noodles
25g fresh coriander, roughly chopped
Lime wedges, to serve (optional)
1 Mix together the hoisin and soy in your pan or wok, add a splash
sauces, chilli and ginger in a small bowl of water rather than more oil.)
with 1tbsp water to make a dressing. 3 Scatter over the coriander
Heat the sesame oil in a large non-stick and serve with the lime
frying pan or wok over a high heat. When wedges on the side, if using.
it’s very hot, add the pork and stir-fry for
2
4–5 min until the meat is turning golden
and starting to cook through.
2 Add the stir-fry vegetables and cook PER SERVING
for a few min, then add the noodles 329kcal 7.8g fibre
and dressing. Stir-fry for a further 5.5g fat 24g protein
0.7g saturates 2g salt
3–4 min until the pork is cooked
41g carbs 76mg calcium
through. (If the food 16g sugars 2.3mg iron
begins to stick

CHECK THAT YOU HAVE

4tbsp hoisin sauce
1tbsp reduced-salt soy sauce
1 red chilli, finely chopped
1tsp sesame oil, for frying

Pork and
hoisin
stir-fry
RECIPE: LOTTIE COVELL. PHOTO: ALEX LUCK

OCTOBER 2018 HEALTHY FOOD GUIDE 47

 THE
BIG
easy
Bring out the bowls for these
simple, filling, all-in-one
dishes. Comfort food
doesn’t get much better!

Lamb and veg meatballs

with spiced lentils
prep 15 min cook 25 min serves 2
gluten free

200g lean lamb mince

1 carrot, grated
100g portobello or chestnut mushrooms,
finely chopped
½ leek, finely chopped
3tbsp chopped fresh parsley
½tsp chilli flakes (optional)
1½tsp smoked paprika
1 egg, beaten
400g can brown lentils in spring water,
drained and rinsed
1 very low salt gluten-free chicken stock
cube dissolved in 150ml boiling water
150g kale or chard, large stalks removed,
chopped
2tbsp low-fat natural yogurt, to serve
Lemon zest, to garnish (optional)
halfway through the cooking time.
2 Meanwhile, in a saucepan over
a medium heat, bring the lentils, stock
and remaining paprika to a simmer.
Simmer gently for 5 min, adding water
if you need more liquid. Add the kale
or chard and cook until soft.
3 Divide the meatballs and spiced
lentils between two bowls. Top with
the yogurt and lemon zest, if using.

1 Heat the oven to 200°C/fan 180°C/

Lamb
gas 6. Line a baking dish with baking and veg
paper. In a large bowl or food
processor, thoroughly combine the
3 meatballs
with spiced
lamb mince, carrot, mushrooms, leek, lentils
PER SERVING
parsley, chilli, ½tsp smoked paprika 452kcal 12g fibre
and the egg. Form the mixture into 14g fat 41g protein
small balls about the size of a golf ball, 5g saturates 0.9g salt
and arrange in the baking dish. Cook 32g carbs 279mg calcium
12g sugars 9.9mg iron
in the oven for 20–25 min, turning

48 HEALTHY FOOD GUIDE OCTOBER 2018

 One-bowl meals

Braised spicy mushrooms and tofu

prep 15 min cook 20 min serves 2
dairy free vegan 2 Add the tofu, broccoli, stock and
sauces. Bring to a gentle simmer
1tsp sesame oil and cook for 10 min, adding a little
3 garlic cloves, sliced water if needed.
4 spring onions, sliced, plus extra to garnish 3 In a small bowl, combine the cornflour
20g piece fresh ginger, sliced with a little water to make a paste. Add
200g portobello or chestnut mushrooms (or to the pan and stir for a few min until the
a mix of both), sliced sauce is slightly thickened. Add the
397g pack firm tofu spinach and stir to wilt.
150g small broccoli florets 4 Heat the rice according to the pack
1 very low salt vegetarian stock cube instructions. Garnish the mushrooms
dissolved in 175ml boiling water and tofu with extra spring onions and
1tbsp sweet chilli sauce, plus extra to serve serve with the rice and extra chilli sauce.
2tsp reduced-salt soy sauce
1tsp cornflour
125g fresh spinach leaves
250g ready-to-heat brown rice 3
1 In a frying pan, heat the sesame oil
PER SERVING
over a medium-high heat. Add the 478kcal 9g fibre
garlic, spring onions and ginger 13g fat 29g protein
and cook, stirring, for 2 min. Add 1.7g saturates 1g salt
the mushrooms and stir-fry for 5 min, 54g carbs 133mg calcium
7.3g sugars 6mg iron
until they are tender.

Braised
spicy
mushrooms
and tofu

OCTOBER 2018 HEALTHY FOOD GUIDE 49


Roast tandoori-spiced salmon with quinoa and lemon yogurt
prep 10 min cook 15 min serves 2
gluten free
100g dried quinoa
1 very low salt gluten-free vegetable stock
cube dissolved in 200ml boiling water
2 x 125g salmon fillets, skin removed
2tsp madras or tandoori spice paste
(check it’s gluten free)
Spray olive oil
1 leek, thinly sliced
150g kale, chard or spinach leaves
3tbsp low-fat natural yogurt
Zest 1 lemon, plus wedges to squeeze over
50 HEALTHY FOOD GUIDE OCTOBER 2018
Roast tandoori-
spiced salmon
with quinoa and
lemon yogurt
1 Heat the oven to 200°C/fan 180°C/ 4 In a bowl, combine the yogurt and
gas 6. In a pan, bring the quinoa and lemon zest. Serve the salmon with the
stock to the boil. Reduce the heat and quinoa and vegetables, a dollop of the
simmer for about 15 min until the liquid yogurt and lemon wedges. Season with
is absorbed and the quinoa is tender freshly ground black pepper.
but not mushy.
2 Meanwhile, line a baking dish with
RECIPES: NIKI BEZZANT. PHOTOS: BRYCE CARLETON
baking paper and put the salmon fillets
in it. Spread the spice paste on top of
each and cook in the oven for 12–15
1
min until just cooked through.
PER SERVING
3 While the fish is cooking, spray a pan 550kcal 7g fibre
with oil and heat over a medium-high 26g fat 39g protein
heat. Add the leek and cook, stirring, for 4.7g saturates 1g salt
about 5 min until soft. Add the greens 34g carbs 269mg calcium
10g sugars 6.6mg iron
and cook, stirring, for 5 min, until soft.
 One-bowl meals

Chicken minestrone
prep 15 min cook 15 min serves 4

1tbsp extra virgin olive oil

1 garlic clove, chopped
½ leek, finely chopped
1 carrot, diced
200g chicken mini breast fillets, cut
into small chunks
4 brussels sprouts, sliced
400g can cannellini beans, drained
and rinsed
400g can no added salt chopped tomatoes
1 very low salt chicken stock cube dissolved
in 250ml boiling water
125g small broccoli florets
4tbsp chopped fresh parsley, 2tbsp grated
parmesan and 4 slices wholegrain bread,
toasted, to serve

1 In a large pot, heat ½tbsp

olive oil over a medium heat.
Add the garlic, leek, carrot,
chicken and sprouts and
cook, stirring, for 5 min.
2 Add the beans, tomatoes
and stock. Bring to a
simmer and cook, stirring
occasionally, for 5 min,
adding extra water if needed.
Add the broccoli and cook
for a further 5 min until the
chicken is cooked through.
3 Season the soup with freshly
ground black pepper and drizzle
with the remaining oil. Sprinkle with
the parsley and parmesan and serve
with the toast on the side.

2
Chicken minestrone
PER SERVING
320kcal 11g fibre
8g fat 25g protein
2.2g saturates 0.7g salt
31g carbs 168mg calcium
9.6g sugars 3.9mg iron

OCTOBER 2018 HEALTHY FOOD GUIDE 51

 COTTAGE
PIE
We used lean beef mince and swapped the usual mash
for a creamy, better-for-you cauliflower and bean
topping to give this cold-weather staple a healthier profile

Lighter
cottage pie

52 HEALTHY FOOD GUIDE OCTOBER 2018

 Makeover

Lighter cottage pie
prep 15 min cook 1 hr serves 4
1tsp olive oil
400g lean (5% fat) beef mince
1 onion, finely chopped
3 carrots, finely chopped
200g chestnut mushrooms, sliced
2tbsp chopped fresh thyme or
rosemary leaves
1 very low salt beef stock cube dissolved
in 200ml boiling water
400g can chopped tomatoes
2tbsp worcestershire sauce
For the cauliflower mash
1 cauliflower, cut into florets
400g can butter beans, drained
40g lighter mature cheddar
1 Heat the oil in a large non-stick deep
frying pan (with a lid) over a medium-
high heat. Add the mince, onion and
carrots, and fry, stirring to break up the
mince, for 5–8 min until browned.
2 Stir in the mushrooms and thyme or
rosemary leaves, and cook for 3–4 min.
Add the beef stock, chopped tomatoes
and worcestershire sauce. Season with
freshly ground pepper, cover with the lid
and simmer for 15 min. Uncover and
simmer for 5 min more to reduce slightly.
3 Meanwhile, heat the oven to 200°C/ 4
fan 180°C/gas 6. Bring a pan of water to
the boil, then add the cauliflower florets
and boil for 10 min until very tender.
Drain, then return to the pan and add PER SERVING
the drained butter beans. Use a potato
masher to mash the cauliflower and CLASSIC RECIPE OUR MAKEOVER
beans coarsely, then season to taste.
4 Transfer the mince mixture to a 644kcal 377kcal
1.5 litre ovenproof dish and top with the
cauliflower and bean mash. Grate over 35g fat 9.2g fat
the cheese, then bake for 25–30 min
16g saturates 4g saturates
until golden and bubbling. Serve with
peas or your favourite green vegetable. 39g carbs 31g carbs
TO MAKE AHEAD, cover the assembled 7g sugars 16g sugars
but unbaked pie and keep in the fridge
for up to 2 days. Allow the pie to come 5g fibre 14g fibre
to room temperature, then bake as in the
recipe, adding an extra 10–15 min to the 36g protein 36g protein
cooking time until golden and bubbling.
TO FREEZE, wrap the unbaked pie 1.4mg salt 0.8g salt
(without the cheese topping) in clingfilm
and keep in the freezer for up to 3
240mg calcium 225mg calcium
months. Bake from frozen for 45–50 min,
3.7mg iron 5mg iron
topping with the cheese after 15 min.

HOW WE MADE IT HEALTHIER

l By switching to leaner
mince, USING LESS OIL
and omitting the usual
mash topping, we CUT
267 CALORIES per
portion while still
increasing the serving
size from the traditional
449g to 616g. USING
MORE VEG, including
RECIPE: LOTTIE COVELL. PHOTO: STUART WEST
BUTTER BEAN TOPPING,
just one portion scores 4.5
out of our five-a-day goal
for vegetables and fruit.
A classic cottage pie will
contain some onions and
often small amounts of
other vegetables but, due
to its high fat content, it
doesn’t count towards your
right down to 9g. While
virtually half the total
calories in the original pie
come from fat, just 22% of
the calories in our version
are from fat.
l These alterations also
brought down SATURATED
FAT from 16g (which is
three-quarters of a woman’s
portion to just 0.8g,
which earns it a green
traffic light symbol.
l Our pie is not only a
rich source of iron, which
is needed for energy, but
also of selenium, which is
important for ROBUST
IMMUNITY, as well as
vitamin C. While it’s

mushrooms and tomatoes,
helps to bulk up our dish
with a minimum impact
on its total energy.
l With these extra
vegetables plus the
CAULIFLOWER AND
five-a-day.
l As well as trimming
calories, our LEAN MINCE
and low-oil recipe cuts the
fat from 35g per serving
(half a woman’s total
maximum for the day),
daily maximum in one
serving) to 4g.
l We were able to LOWER
SALT by using less cheese
and swapping to a very low
salt stock cube, bringing
salt down from 1.4g per
not a rich source of
calcium, our pie still
provides 225mg per
serving of this important
bone-building mineral
to help towards our
700mg daily goal.

OCTOBER 2018 HEALTHY FOOD GUIDE 53

 Chicken
tikka with
chickpeas
and spinach rice
(see overleaf)

PLATES
that pack a
54 HEALTHY FOOD GUIDE OCTOBER 2018
PUNCH
 Cooking with spices

Banish bland
meals for good
by using the
alchemy of Beef and
spinach saag
various good-for- (see overleaf)
you spices, from
ginger to chilli
and garam masala
Cooking with spices
Chicken tikka
with chickpeas
and spinach rice
prep 15 min + marinating
cook 15 min serves 4
gluten free
3tbsp low-fat natural yogurt,
plus extra to serve
2tbsp tikka curry paste (check
it’s gluten free)
Zest and juice ½ lemon
4 boneless, skinless chicken
thigh fillets (around 400g),
fat trimmed and each cut
into 2 or 3 pieces
2tsp sunflower oil
1 large onion, finely chopped
2 garlic cloves, crushed
2tsp cumin seeds, crushed,
or 1tsp ground cumin
1tsp fennel seeds, crushed
400g can no added salt
chickpeas, drained
350g green beans, sliced
2 x 250g packs ready to heat
basmati rice
200g fresh spinach, trimmed
and leaves chopped
1 Combine the yogurt,
curry paste and lemon juice
in a shallow glass or ceramic
dish. Add the chicken
and toss to coat. Cover and
set aside in the fridge to
marinate for at least 30 min.
2 Heat the grill to high.
Line a baking tray with foil.
Arrange the chicken in a
single layer on the prepared
tray and grill for 12–15 min
until browned, turning once.
3 Meanwhile, heat the oil in
a large deep non-stick frying
pan over a medium heat.
Sauté the onion for 5 min
or until softened. Add the
garlic, cumin and fennel,
then cook, stirring, for
1 min or until the spices are
56 HEALTHY FOOD GUIDE OCTOBER 2018
fragrant. Add the chickpeas
and green beans with 2tbsp
water. Cook, stirring often,
for 3 min or until the beans
are almost tender.
4 Add the rice and spinach
to the pan. Cook, stirring, for
2–3 min until the rice is heated
through and the spinach is
just wilted. Stir through the
lemon zest and season with
freshly ground black pepper.
5 Serve rice with the chicken
and an extra dollop of yogurt.
2 to the pan with the tomatoes
PER SERVING
506kcal 7.9g fibre
12g fat 36g protein
2g saturates 1g salt
56g carbs 256mg calcium
8g sugars 5.3mg iron
Beef and
spinach saag
prep 15 min
cook 2 hr 30 min
serves 4 dairy free
1tbsp sunflower oil
600g lean braising steak, diced
1 large onion, chopped
3 garlic cloves, crushed
2 long red chillies, deseeded
and finely chopped
1tbsp finely grated fresh
ginger
1tbsp garam masala
350g tomatoes, chopped
1 very low salt beef stock
cube dissolved in 350ml
boiling water
150g baby spinach
300g steamed snow peas and
green beans, plus 2 warmed
naan breads, halved, to serve
1 Heat the oven to 150°C/
fan 130°C/gas 2. In a large
ovenproof pan, heat 1tsp
of the oil over a high heat.
Add half the beef and cook,
stirring, for 2–3 min until
browned. Transfer the beef to
a bowl. Repeat with another
1tsp oil and remaining beef.
2 Heat the remaining oil in
the same pan and reduce the
heat to medium. Sauté the
onion for 5 min until softened.
Add the garlic, chillies, ginger
and garam masala, then
cook, stirring, for 2 min or
until fragrant. Return the beef
and stock and bring to the
boil. Cover the pan, then
transfer to the oven and
bake for 2 hr 15 min or until
the beef is very tender.
3 Remove from the oven and
stir through the spinach.
Serve the saag with the
steamed veg and naan bread.
3 to low. Simmer gently,
PER SERVING
473kcal 7.6g fibre
16g fat
4.6g saturates
42g protein
0.8g salt
34g carbs 228mg calcium
11g sugars 7.1mg iron
Lentil and
sweet potato
coconut curry
prep 15 min cook 35 min
serves 4 dairy free
vegan
Spray olive oil
1 large onion, finely chopped
20g fresh ginger, finely grated
2tbsp medium curry powder
100g red lentils, rinsed
and drained
1 very low salt vegan stock
cube dissolved in
250ml boiling water
400g sweet potatoes, peeled
and cut into 2cm cubes
350g cauliflower, cut into florets
400g can light coconut milk –
we used East End Coconut
Milk Light
350g broccoli, cut into florets
4tbsp chopped fresh coriander
leaves, to garnish
8 uncooked poppadoms,
to serve
1 Spray a large saucepan
with oil and heat to medium.
Sauté the onion for 5 min
or until softened. Add the
ginger and curry powder
and cook, stirring, for
1–2 min until fragrant.
2 Add the lentils, vegetable
stock, sweet potatoes,
cauliflower and coconut
milk. Bring to the boil,
then reduce the heat
partially covered, for
20–25 min until the lentils
are tender.
3 Add the broccoli and
simmer, covered, for
5 min or until just tender.
Lightly spray the poppadoms
with olive oil, then put
them on paper towels and
microwave for 40 sec or
until crisp.
4 Garnish the curry with the
chopped coriander leaves
and serve with the warmed
poppadoms on the side.
4
PER SERVING
454kcal 14g fibre
10g fat 20g protein
6.8g saturates 1.4g salt
61g carbs 177mg calcium
14g sugars 10mg iron
 Lentil and
sweet potato
coconut curry

OCTOBER 2018 HEALTHY FOOD GUIDE 57

Cooking with spices

Turmeric cauliflower
‘rice’ with
grilled lamb cutlets
prep 15 min + marinating
cook 15 min serves 4
gluten free

2tbsp low-fat natural yogurt

1tbsp rogan josh curry paste
(check it’s gluten free)
12 lean french-trimmed lamb
cutlets (around 400g)
600g cauliflower, chopped
1tbsp olive oil
1 red onion, finely chopped
2 garlic cloves, crushed
1tbsp finely grated fresh ginger
2tsp mustard seeds
½tsp ground turmeric
350g broccoli, cut into florets
1 large red pepper, sliced Turmeric
4tbsp chopped fresh coriander cauliflower ‘rice’
with grilled
leaves, plus extra to garnish
lamb cutlets

1 In a shallow glass or ceramic

dish, combine the yogurt and
curry paste. Add the lamb and
turn to coat. Cover and marinate
in the fridge for at least 30 min.
2 Blitz the cauliflower in a
processor, in batches, until
it’s reduced to coarse crumbs.
3 Heat a griddle pan or grill
over a high heat, then cook the
lamb for 3–4 min on each side.
Transfer to a plate, cover
loosely with foil and set aside
to rest for 5 min.
4 Meanwhile, heat the oil in
a large deep non-stick frying
pan over a medium-high heat.
Sauté the onion for 3 min. Add
the garlic, ginger, mustard
seeds and turmeric, then cook,
stirring, for 1 min or until
fragrant. Add the cauliflower
‘rice’, broccoli and pepper
with 3tbsp water. Cook,
stirring, for 3 min or until just
tender. Stir through the
coriander. Serve the cutlets
3
with the cauliflower ‘rice’,
PER SERVING
garnished with extra coriander. 355kcal 8.6g fibre
16g fat 30g protein
CUT THE COST by using 4.6g saturates 0.7g salt
400g lean lamb leg steaks 17g carbs 141mg calcium
12g sugars 4mg iron
instead of the cutlets.

58 HEALTHY FOOD GUIDE OCTOBER 2018

 South Indian prawn
and coconut curry
South Indian prep 15 min cook 25 min serves 4
prawn and gluten free dairy free
coconut curry
4 spring onions, chopped
½ small bunch fresh coriander
2 garlic cloves, chopped
40g fresh ginger, peeled
and chopped
2 long green chillies, chopped,
plus extra, thinly sliced, to serve
½tsp ground turmeric
½tsp ground cumin
2tsp sunflower oil
400g waxy potatoes, peeled
and chopped
2 large carrots, cut into rounds
200g light coconut milk – we
used East End Coconut
Milk Light
400g peeled raw prawns (tail on,
if you like)
2 courgettes, halved and
thinly sliced
2 x 250g packs ready to heat
brown basmati rice, to serve
Zest 1 lime, plus wedges to serve
100g baby spinach

1 Put the onions, coriander,

garlic, ginger, chillies,
turmeric and cumin in a food
processor and blitz to a paste.
2 Heat the oil in a large
heavy-based saucepan over
a medium heat. Add the spice
paste and cook, stirring, for
2–3 min until fragrant. Add
the potatoes, carrots, coconut
milk and 250ml water, then
bring to the boil. Reduce the
heat to low and simmer,
covered, for 15 min or until
the potato is nicely tender.
3 Add the prawns and
courgettes, and simmer,
RECIPES: CHRISSY FREER. PHOTO: MARK O’MEARA

uncovered, for 5 min.

Meanwhile, heat the rice
2 according to the pack
instructions. Stir the lime
zest and spinach through
PER SERVING
413kcal 7g fibre
the curry until just wilted,
8.7g fat 26g protein then serve with the steamed
4.1g saturates 0.6g salt rice, garnished with the
53g carbs 145mg calcium green chilli slices and lime
8.5g sugars 2.9mg iron
wedges to squeeze over.

OCTOBER 2018 HEALTHY FOOD GUIDE 59

Better than a takeaway

DIY deli
Ultimate veggie toasties
with winter slaw
prep 15 min cook 25 min serves 4
vegetarian

1 head broccoli, broken into florets

Spray oil
100g kale, shredded
The humble toastie 8 slices rye or sourdough bread
is transported to new 1 ripe avocado, mashed (optional)
heights with our 4tsp dijon mustard
100g chargrilled peppers in brine
nutrition-packed,
(from a jar), sliced
high-protein versions that 100g reduced-fat halloumi, very thinly sliced
come with something 1tsp olive oil
special on the side
FOR THE WINTER SLAW
½ red cabbage, shredded
1 fennel bulb, shredded
1 pear, sliced
1tbsp chopped walnuts, almonds
or cashew nuts
4tbsp chopped fresh parsley
150g low-fat yogurt

1 Heat the oven to 220°C/fan 200°C/

gas 7. Arrange the broccoli on a baking
tray and spray with oil. Bake for
15 min, then add the kale, spray again
with oil and cook for a further 5 min.
2 Heat a sandwich maker or grill.
Spread 1 bread slice with ¼ of the
avocado, if using, and mustard.
Top with pepper and cheese slices,
then broccoli and kale and season
with ground pepper and drizzle with
a little oil. Top with another bread
slice and spray with oil. Repeat with
the remaining filling and bread,
then toast until golden.
3 In a bowl, combine all the slaw
ingredients and season with
pepper. Serve with the toasties.

Ultimate veggie
toasties with
winter slaw
3
PER SERVING
486kcal 15g fibre
17g fat 22g protein
5.3g saturates 2.5g salt
51g carbs 281mg calcium
18g sugars 5mg iron

60 HEALTHY FOOD GUIDE OCTOBER 2018

Chicken tikka toasties
with veggie bites
prep 20 min cook 30 min serves 4
½ cauliflower, broken into florets
2 medium parsnips, cut into wedges
1½tsp ground coriander
Spray oil
200g cooked chicken, finely chopped
2tsp tikka or medium curry paste
150g low-fat yogurt
3tbsp mango chutney
Squeeze lemon juice
1 small red onion, very thinly sliced
3tbsp roughly chopped fresh coriander, plus
a few extra leaves to garnish (optional)
50g baby spinach
8 slices wholemeal bread
1 spring onion, finely chopped
1 Heat the oven to 220ºC/fan 200°C/
gas 7. In a bowl, toss the cauliflower
and parsnips with the ground coriander.
Transfer to a baking tray and spray
with oil. Cook in the oven for 25 min
or until lightly golden.
2 Heat a sandwich maker or grill pan.
In a bowl, combine the chicken with
the curry paste, half the yogurt,
1tbsp chutney and the lemon juice.
Stir in the onion and fresh coriander.
Put a layer of spinach on a bread slice,
then top with the chicken and onion
mixture followed by another slice
of bread. Spray with oil. Repeat
with the remaining bread and filling,
then toast the sandwiches until golden.
3 Combine the remaining yogurt and
chutney with the spring onion to make
a dip. Serve the toasties with the veggie
bites and dip, garnished with extra
coriander, if using.
1 Tuna, sweetcorn and onion toasties
with veg crisps
PER SERVING
395kcal 7.3g fibre 125g sweetcorn, canned or frozen (thawed
4.9g fat 27g protein if frozen)
0.8g saturates 1.6g salt 200g low-fat yogurt
56g carbs 228mg calcium 2 spring onions, finely chopped
20g sugars 2.5mg iron
Zest 1 lemon
4tbsp roughly chopped fresh coriander
8 slices wholemeal bread
1 garlic clove, crushed
Tuna, sweetcorn and onion 2tsp sun-dried tomato purée
toasties with veg crisps 1/ 3 cucumber, grated
prep 15 min cook 30 min serves 4
1 Heat the oven to 220°C/fan 200°C/
2 medium raw beetroot, thinly sliced gas 7. Arrange the beetroot and broccoli
1 head broccoli, thinly sliced on 2 baking sheets, spray with oil and
Spray oil sprinkle with thyme and chilli flakes. Bake
5 fresh thyme sprigs for 25–30 min, turning halfway through.
Chilli flakes, to taste 2 Meanwhile, in a bowl, combine the
2 x 120g cans no-drain tuna in spring water tuna, sweetcorn, half the yogurt, the
spring onions, lemon zest and coriander
with freshly ground black pepper and a
Chicken tikka few more chilli flakes.
toasties
with veggie bites 3 Heat a sandwich maker or grill pan.
Spoon ¼ of the filling on to a slice of
bread. Top with another bread slice and
spray with oil. Repeat with the remaining
bread and filling, then toast until lightly
golden brown.
4 In a small bowl, combine the
remaining yogurt with the garlic, tomato
purée and cucumber to make a dip.
Serve the toasties with the veg crisps
and yogurt dip.
2
PER SERVING
382kcal 10g fibre
8.1g fat 31g protein
1.5g saturates 0.9g salt
39g carbs 280mg calcium
11g sugars 4.5mg iron
OCTOBER 2018 HEALTHY FOOD GUIDE 61
Better than a takeaway

Italian chicken toasties with roast veg salad

prep 15 min cook 25 min serves 4 2 Meanwhile, combine the cottage the tomatoes in the vinegar, then
cheese, pesto and sun-dried tomato in garnish with the extra basil and
1 aubergine, sliced a bowl. Stir in the chicken, spinach and serve with the toasties.

2
1 red onion, thinly sliced basil and season with freshly ground
Spray oil black pepper.
200g firm cottage cheese – 3 Heat a toasted sandwich maker or
we used Longley Farm grill pan. Put a bread slice on it, then PER SERVING
4tbsp pesto top with ¼ of the filling and another 491kcal 9.2g fibre
25g sun-dried tomatoes, chopped slice of bread. Spray with oil. Repeat 20g fat 31g protein
200g lean cooked chicken, diced with the remaining bread and filling 4.5g saturates 1.8g salt
41g carbs 260mg calcium
80g baby spinach, shredded and toast until golden brown.
13g sugars 3.4mg iron
2tbsp torn fresh basil leaves, 4 In a bowl, toss the roasted veg and
plus extra to garnish
8 slices multigrain bread
4 medium tomatoes, sliced
4tbsp balsamic vinegar

1 Heat the oven to 200°C/fan 180°C/

gas 6. On a baking tray, arrange
the aubergine and onion and spray
with a little oil. Bake for 20–25 min
until softened.

Italian chicken
toasties with
roast veg salad

62 HEALTHY FOOD GUIDE OCTOBER 2018

 Nutrition

THIS VS

THAT We want our crunchy snacks

to satisfy, but which is the most
nutritious nibble to fill the gap?
Dietitian Jennifer Low takes a close
look at two popular favourites

OATCAKES 2 PLAIN
OATCAKES
2 PLAIN
VS RICE CAKES RICE CAKES
The nutrition lowdown 26g 16g The nutrition lowdown
Oatcakes are a filling snack option, Rice cakes ‘win’ on their headline-
whether on their own or as a tasty, 118kcal 57kcal grabbing low-fat claims, but as
satisfying base for toppings, from they’re full of highly processed
5.2g fat 0.5g fat
hummus to cottage cheese. Their carbohydrates, they have a high
appetite-quelling properties come 1.5g saturates 0.1g saturates GI and are digested very rapidly
partly from the fibre they contain. after eating. This gives a quick
Some is insoluble – the type that 16.3g carbs 12.7g carbs rise in blood sugar, often followed
boosts gut health – and some is the by a dip that leaves you feeling
soluble beta-glucan found naturally
0.8g sugars 0.1g sugars peckish again. So, although they’re
in oats. This beta-glucan helps give 2.4g protein 1.2g protein low in calories, there’ll always be
them a low glycaemic index (GI), a temptation to keep munching
which in turn keeps you feeling 0.5g salt 0g salt because they don’t fill the hunger
fuller for longer. While fat is seen gap. A topping with protein and fat,
sometimes as ‘bad’, small amounts 57 (medium GI) 89 (high GI) such as peanut butter or reduced-
of the right type of unsaturated fat cheddar, will help to lower their
2.4g fibre 0.8g fibre
fats, such as those in oatcakes, can glycaemic effect, but you do need
contribute to a feeling of satiety while to watch the total calories of your
not harming artery health. Although snack. Salt is also a factor – many
higher in calories, weight-for-weight, plain versions are very low in salt
than rice cakes, they’re more filling but, compared gram for gram,
and higher in nutrients, including some flavoured rice cakes match
iron, phosphorus, zinc and selenium. the salt levels in crisps.

AND THE WINNER IS…

PHOTOS: iSTOCK/GETTY IMAGES

On balance, oatcakes take the trophy for being a nutritious snack that will fill you up and add useful
amounts of minerals and fibre. However, if your main goal is to find a low-calorie base for your
favourite topping, rice cakes are the better option in the short-term. Just remember, as they’re very
rapidly digested, they’re unlikely to take the edge off your hunger for long.

OCTOBER 2018 HEALTHY FOOD GUIDE 63

Eat plants,
stay healthy
Adding plant-based ingredients to
your diet is easy – and they make for
a delicious and simpler way of eating
THERE ARE PLENTY OF NUTRITIOUS REASONS
why plant-based eating is becoming more popular.
Plant-based foods tend to be high in fibre, low in
saturated fat and packed with vitamins and minerals,
so it’s no surprise that more and more people are
embracing plant power.
When it comes to plant-based eating, small, simple
changes go a long way. Sprinkle chopped nuts and
seeds into salads, bakes and even on your porridge,
or pick up a coconut latte on your way to work. It’s also
a great opportunity to get creative in the kitchen and
experiment with new flavours. Why not add dates or
other dried fruit for natural sweetness the next time you
bake a cake, or make an energising smoothie? Maybe
you could hero a vegetable when having friends over
for dinner – a spiced roasted cauliflower served with a
plant-based alternative to yogurt is sure to impress.
Alpro’s versatile range of plant-based products makes
enjoying plant power as easy as it is delicious, and this
creamy rice pudding with autumn berries is a great
example of what you can do with Alpro.
Rice pudding with autumn berries
PREP 5 MIN COOK 45 MIN SERVES 4

120g pudding rice

800ml Alpro Roasted Almond Unsweetened drink
200ml water
1tbsp maple syrup
1tsp vanilla paste
For the spiced berry compote
200g autumn berries
1tbsp maple syrup
Pinch mixed spice

1 Put the rice, Alpro Roasted Almond Unsweetened

drink, water, maple syrup and vanilla in a large pan.
Mix together and cook gently over a low heat for
around 45 min, stirring regularly, until the rice is
tender and you have a thick and creamy mixture.
2 Meanwhile, in a separate pan, combine the
berries, maple syrup and mixed spice. Cook
over a medium heat for 5 min until the fruit
has softened and started to break down.
3 Divide the rice pudding among 4 bowls –
you can add a splash of Alpro Roasted Almond
Unsweetened drink to loosen, if needed. Top each
portion with a spoonful of spiced berry compote.

PER SERVING ● 206kcal ● 2.9g fat ●

0.3g saturates ● 39.9g carbs ●
14.3g sugars ● 2.6g fibre ●
3.4g protein ● 0.3g salt

Hungry for more plant-based inspiration?

Visit bit.ly/alpro2018 to find simple, tasty
sweet and savoury recipes. Don’t forget to
share your creations on social media using
the hashtag #plantpower
Sweet treats

Fig, walnut
and ginger
balls

A batch of no-cook energy

balls is great for sharing or
keeping in the fridge/freezer
for a supply of high-fibre
snacks. The method’s the
same for all these new
flavour combos, so pick Fig, walnut and
your favourite blend of ginger balls

READY
ingredients and get blitzing prep 20 min + chilling makes 12
gluten free dairy free
vegan

2tbsp milled seeds (we used

Linwoods Milled Flaxseed,
Almonds, Brazil Nuts, Walnuts

to ROLL
& Co-enzyme Q10) or ground
almonds
175g soft dried figs
1tbsp cold water
2tbsp lime juice
75g walnut pieces
1tsp finely grated fresh ginger
1tsp ground cinnamon
For the coating
2tbsp milled seeds or ground
almonds

To make the energy balls

1 Put all the ingredients, except
the coating, in a food processor
and blitz, using a spatula to
scrape down the sides of the
bowl between pulses if necessary.
Stop when the ‘dough’ is as
smooth or as chunky as you like. It
should be soft but not too sticky
(if it’s too dry, add a little water;
if it’s too wet, add more milled
seeds or ground almonds).
2 Take 1 heaped tsp of the
mixture and form into a small
PER BALL
ball, about 3–4cm in diameter.
115kcal 4.4g fibre
Roll in the coating ingredient to
7.1g fat 3g protein
cover, then put on a plate. Repeat 0.8g saturates 0g salt
with the remaining mixture. Chill 7.6g carbs 54mg calcium
in the fridge for about 15 min. 7.4g sugars 1.2mg iron
3 Serve straightaway, or keep
in the fridge in an airtight
container for up to 1 week or in
the freezer for up to 1 month.
NO FOOD PROCESSOR?
Finely chop any dried fruit and
nuts and mix with the other
ingredients in a bowl to combine.

66 HEALTHY FOOD GUIDE OCTOBER 2018

 Date, apricot and
cardamom balls
prep 20 min + chilling makes 12
gluten free dairy free
vegan

10–15 cardamom pods, pods

removed and seeds finely
crushed, to taste
140g pitted medjool dates
NUTRITION CALCULATED BY HEALTHY FOOD GUIDE. PHOTO: ISSY CROCKER

50g soft dried apricots

Finely grated zest 1 lemon
3tbsp milled seeds or
ground almonds Orange,
2tbsp desiccated coconut brazil nut Date, apricot and
For the coating and cacao balls cardamom balls
2tbsp finely crushed pistachios prep 20 min + chilling makes 12
gluten free dairy free
vegan

PER BALL 175g pitted medjool dates Raisin, coconut and

85kcal 2.8g fibre Finely grated zest ½ orange, cinnamon balls
5.1g fat 2.2g protein
plus 2tbsp freshly squeezed prep 20 min + chilling makes 12 Raisin,
2.1g saturates 0g salt
6.1g carbs 18mg calcium orange juice gluten free dairy free coconut and
5.7g sugars 1.1mg iron 20g brazil nuts, finely chopped vegan cinnamon
2tbsp milled seeds or ground
balls
almonds 2tbsp desiccated coconut
For the coating 175g raisins
2tbsp cacao powder 2tbsp cold water
1tbsp lemon juice
2tbsp almond butter
3tbsp milled seeds or
PER BALL ground almonds
62kcal 2.4g fibre
1tsp ground cinnamon
3.2g fat 2g protein
0.9g saturates 0g salt For the coating
5.2g carbs 16mg calcium 2tbsp desiccated coconut
4.8g sugars 0.7mg iron

PER BALL
156kcal 3.8g fibre
10g fat 3.6g protein
4.1g saturates 0g salt
11g carbs 36mg calcium
10g sugars 1.2mg iron

Orange,
brazil nut
and cacao
balls
Adapted from The
Midlife Kitchen by
Mimi Spencer and
Sam Rice (Mitchell
Beazley, £16.99)
 YOUR DIET PLAN The delicious, nutritious and versatile way to lose weight

40 40 46

WANT TO LOSE
WEIGHT AND KEEP
IT OFF? My nutritious
diet plan tastes so good
you’ll stick to it. The
day-by-day menu gets
you started, and is
followed by recipes,
snacks and products to
mix and match. You can
lose up to 2lb a week if
you factor in exercise.
Here are my tips for
keeping it healthy:
l Choose a variety of
meals and snacks for
a spread of nutrients.
l Keep tabs on your
five-a-day – our recipe
symbols will help you.
l Include meat-free
days, plus two 140g
portions of oily fish
each week.
l Drink 1–2 litres
of fluid a day – water,
low-calorie drinks
or teas are best.
l In addition to your
daily meal choices,
have 300ml skimmed
milk, unsweetened
almond milk or
calcium-fortified
alternatives in skinny
coffees or shakes,
to help meet your
calcium needs.
Monday
BREAKFAST 300kcal
Use 40g oats and 300ml
skimmed milk to make up
a bowl of porridge. Top with
2 chopped dried apricots
SNACK 130kcal
25g dark chocolate
LUNCH 398kcal
Make a sandwich using
2 slices wholemeal bread
spread with salad cream.
Fill with ham or Quorn slices
and crisp iceberg lettuce.
Have a pear to follow
SNACK 176kcal
30g unsalted cashew nuts
DINNER 504kcal
1 serving easy broccoli and
blue cheese risotto (p40).
Followed by a baked apple
with 2tbsp
plain yogurt
TOTAL
1,508
kcal
Tuesday Wednesday
BREAKFAST 300kcal BREAKFAST 305kcal
Warm 200g reduced 2 fig, walnut and
sugar and salt baked beans ginger balls (p66) with
and serve on 2 slices 1 small banana
wholemeal toast
SNACK 150kcal
SNACK 141kcal 1 slice fruit bread and
150g natural low-fat yogurt 2 satsumas
with an apple
LUNCH 421kcal
LUNCH 398kcal Cook 50g brown basmati
Mix 50g reduced-fat hummus rice and cool. Mix with 60g
with 1 diced tomato and a canned or cooked and
pinch of paprika. Use to fill a cooled salmon. Serve with
wholemeal wrap along with a salad made from a sliced
a few fresh rocket leaves. green apple and half a sliced
Have an apple to follow fennel bulb dressed with
1tsp olive oil and a squeeze
SNACK 155kcal of fresh lemon juice
1 oatcake with 15g ricotta
and 100g sliced melon SNACK 165kcal
25g dark chocolate
DINNER 517kcal and 1 kiwi
1 serving crispy chicken
thighs with DINNER 483kcal
pepper and 1 serving
pesto (p40)
TOTAL lentil and
1,511 TOTAL
kcal
vegetable
1,524
penne (p46)
kcal

68 HEALTHY FOOD GUIDE OCTOBER 2018

 Weight loss

YOUR WAY
LOSE
8lb in
4 WEEKS
NUTRITION
APPROVED
and keep it off for good RECIPES

47 61 42 50

Thursday Friday Saturday Sunday

BREAKFAST 298kcal
Serve 2 scrambled eggs on
1 slice wholemeal toast with
a large grilled mushroom
spritzed with spray olive oil
SNACK 166kcal
150g low-fat greek yogurt
and 80g grapes
LUNCH 419kcal
Serve 100g light mozzarella
with 1 sliced tomato and
some fresh basil drizzled with
1tsp olive oil. Have a grated
carrot salad on the side with
a squeeze of lemon juice
and some chopped fresh
coriander. Serve with a
toasted wholemeal pitta cut
diagonally into strips
SNACK 157kcal
25g unsalted pistachio nuts
DINNER 465kcal
1 serving pork and hoisin
stir-fry (p47). For pudding,
have a banana grilled in foil
with orange juice and a pinch
of ground
cardamom
TOTAL
topped with
50g low-fat 1,505
greek yogurt kcal
BREAKFAST 298kcal
Serve 2 Oatibix with
150ml skimmed milk
and 1 sliced banana
SNACK 180kcal
Skinny cappuccino, 1 apple
and 1 satsuma
LUNCH 382kcal
1 serving tuna, sweetcorn
and onion toasties with
veg crisps (p61)
SNACK 118kcal
20g pumpkin seeds
DINNER 500kcal
Prepare 75g ready-to-heat
rice as per pack instructions
and cook 35g short-cut
penne for 10 min. Drain.
Fry a small diced onion for
7 min, then add 1 crushed
garlic clove for further 1 min.
Add a pinch of paprika and
ground coriander, stir for a
further 1 min, then add 150g
each canned tomatoes and
green lentils. Simmer for
10 min. Add
the rice and
TOTAL
pasta and
serve. Have a 1,478
pear to follow kcal
BREAKFAST 310kcal BREAKFAST 314kcal
Have 50g low-fat greek Serve a 40g grilled
yogurt with 80g berries vegetarian sausage (or
of your choice. Plus a 1 reduced-fat standard
warm croissant sausage) with 1 grilled
tomato, 1 grilled mushroom
SNACK 100kcal and 1 fried egg on 1 slice
1 slice toasted fruit bread wholemeal toast
LUNCH 398kcal SNACK 135kcal
1 serving zesty ricotta and Make a small fruit salad
chargrilled vegetable with 1 sliced banana and
stacks (p42) with 1 kiwi 1 sliced kiwi
to follow
LUNCH 410kcal
SNACK 183kcal 1 serving chicken
30g raw almonds minestrone (p51) with
1 slice of wholemeal toast
DINNER 487kcal
1 serving lighter cottage SNACK 163kcal
pie (p53) 1 wholemeal thin spread
with 150g with 10g peanut butter and
grapes to TOTAL topped with cucumber slices
follow 1,478
kcal DINNER 550kcal
1 serving roast
tandoori-spiced salmon
with quinoa
and lemon
yogurt (p50) TOTAL
1,572
kcal
OCTOBER 2018 HEALTHY FOOD GUIDE 69
 NOW KEEP GOING...
PICK
ONE Breakfast
Amanda’s ideas On our website Recipes at healthyfood.co.uk

POACHED EGGS WITH AVOCADO ON Vegan-

SPINACH 318kcal
Poach 2 eggs and
serve on a bed of 80g
cooked and well-drained
spinach sprinkled with
cayenne pepper
(optional) with a slice
of sourdough toast
BIRCHER-STYLE
BREAKFAST 315kcal
The night before, soak
40g oats in 150ml
skimmed milk along with
a diced dried apricot and
a few drops of vanilla
extract (optional). When
ready to serve, stir in a
grated apple and 1tbsp
low-fat greek yogurt
GREEK YOGURT &
FRUIT SALAD 292kcal
Mix together 80g canned
peaches in natural juice
with 1 sliced banana and
150g low-fat greek yogurt.
Sprinkle with 10g toasted
pumpkin seeds to serve
SOURDOUGH 280kcal friendly
Dice 1/2 avocado (70g) crêpes
and mix with some
chopped fresh coriander,
with
a squeeze of lemon juice,
mixed
some freshly chopped berry
chilli (optional) and some compôte
black pepper. Serve on 232kcal
1 slice sourdough toast Serve with a
small skinny
TOAST WITH NUT cappuccino to
BUTTER 293kcal boost the total
Spread a 50g slice of to 300kcal
toasted sourdough with
15g nut butter of your
choice and serve with a Carrot
sliced pear on the side cake bars
181kcal
FRUIT & FIBRE 292kcal Add a banana
Have a 60g bowl of to boost the
low-fat greek yogurt with total to
a grated apple mixed 276kcal
with a pinch of ground
cinnamon (optional).
Follow with a 40g bowl
of fruit-and-fibre-style
wholegrain breakfast
cereal with 150ml
skimmed milk

When time is short…

Unearthed Spanish Quaker Oat So Simple
Potato Omelette, Protein Cinnamon
£3.59/500g, Waitrose Porridge, £2.60/
Slice into thirds and 8 x 46g sachets
either heat and eat One portion gives you
at home or take it to just over a third of the Pret Breakfast Egg & Tomatoes, £1.99
eat on the go for a 3g oat beta-glucan A simple on-the-go breakfast of egg
filling breakfast option. One third portion suggested per day to and tomato in a baguette. One serving
of this omelette is 237kcal, giving you help lower cholesterol. It‘s also rich in packs a protein punch with 13g per
room to add a 160g portion of grapefruit protein, thanks to soya flour and the milk portion. Do watch your salt, allowing
canned in natural juice 295kcal used to make the porridge 177kcal 1.9g for this start to the day 309kcal

70 HEALTHY FOOD GUIDE OCTOBER 2018

 Weight loss

Pick and mix your meals

PICK
ONE Lunch
Amanda’s ideas On our website Recipes at healthyfood.co.uk

ROAST BEEF & HUMMUS cooked and cooled green Sun-dried

SANDWICH 390kcal
Make a sandwich using
2 slices wholemeal
bread spread with 1tbsp
reduced-fat hummus,
2 thin slices lean roast
beef and some rocket.
Have an apple to follow.
CANNELLINI DIP
WITH PITTA 399kcal
Blend 150g cannellini
beans, drained and rinsed,
with a 1tsp extra-virgin
olive oil, the juice and
zest of ¼ lemon and some
fresh basil leaves. Season
with black pepper and
serve with 80g sliced
cucumber squeezed with
lemon juice, a toasted,
sliced pitta and 1/2 red
pepper cut into strips
SALMON SALAD 393kcal
Boil, drain and cool 150g
new potatoes. Quarter,
then mix with 100g flaked,
cooked salmon, 80g
beans, chopped fresh tomato
parsley, a chopped spring chicken
onion and 1tbsp reduced-
fat french dressing
panzanella
salad
410kcal
TUNA PASTA 385kcal
Cook and drain 70g (dry
weight) wholegrain pasta.
Mix 80g canned tuna in
olive oil (drained) with a
handful of chopped fresh
coriander, 1 diced tomato,
some black pepper and
a squeeze of lemon juice
EGG ROLL 397kcal Ham,
Fill a 70g wholemeal roll couscous
with a diced hard-boiled and lentil
egg mixed with 1tbsp salad
reduced-fat mayonnaise 305kcal
and some cress. Follow Have with a
with a pear wholemeal roll
to bring it to
HEARTY SOUP 405kcal 400kcal
Heat a 300ml serving
pea and ham (or lentil)
soup. Serve with 1 slice
wholemeal toast. Have
a banana to follow

Buy in store…
Morrisons Beetroot & Tesco Salmon & Cucumber Waitrose Good To Go
Goat’s Cheese Salad, Sandwich, £1.80 Halloumi & Roasted Pepper
£2.25/250g This sandwich will give you Wrap, £3.20
A tasty mix of mung about 33g salmon, which As a change from sandwiches,
beans, couscous and is almost a quarter of your this chia seed flatbread offers a
pearl barley with oily fish target for the week. lower GI option to bread and is
beetroot and goat’s cheese – the lemon Each sandwich gives you filled with lentils, peppers and
and yogurt dressing brings all these 360 calories and just 2g tomatoes that will slow its rate
ingredients alive. With 14g protein, this saturated fat. Allow 1g salt per sandwich of absorption down further. It
meal will be filling for the afternoon and 19g total fat. Follow with a pear also gives you over a quarter
ahead. Have an apple to follow 380kcal 410kcal of your daily fibre 340kcal

OCTOBER 2018 HEALTHY FOOD GUIDE 71

 PICK
ONE Dinner
Amanda’s ideas On our website Recipes at healthyfood.co.uk

FISH MEDLEY WITH reduced-fat cheddar.

VEGETABLES 485kcal
Put 200g mixed white
fish and prawns on a
piece of foil. Squeeze
over the juice of 1 lemon,
some black pepper and
a mix of chopped chives
with 1tsp extra-virgin
olive oil. Bake for 15 min
at 200°C/fan 180°C/gas 6.
Serve with 160g stir-fried
vegetables. Have an
apple to follow
TOMATO PASTA 480kcal
Cook 80g (dry weight)
pasta for 6 min. Drain and
mix with 100g chopped,
canned tomatoes, 50g
chopped mozzarella, torn
fresh basil leaves and lots
of freshly ground black
pepper. Put into an
ovenproof dish and cover
with foil. Bake for 15 min
at 200°C/fan 180°C/gas 6.
Remove, sprinkle with 10g
grated parmesan and
serve with a green salad
HOMEMADE PIZZA
507kcal
Spread a small (100g)
pizza base with tomato
purée and top with sliced
mushrooms, half a sliced
pepper and 40g grated
Bake for 10 min at 200°C/
fan 180°C/gas 6. Serve
with a green salad tossed
with 1tsp french dressing
SAUSAGES & MASH
475kcal
Boil 180g peeled sweet
potato. Drain and mash
with 1tsp wholegrain
mustard, chopped fresh
flatleaf parsley, a finely
chopped spring onion,
black pepper and 1tsp
olive oil. Serve with 2
grilled 40g vegetarian or Mushroom and chestnut ravioli with
reduced-fat sausages, chilli and lime sauce 404kcal
steamed green beans and Have a 100g crème caramel to follow and boost to 504kcal
80g canned ratatouille,
heated. Follow with 80g
grilled pineapple and
1tbsp low-fat greek yogurt
TURKEY & BAKED
POTATO 489kcal
Grill 150g turkey breast
and serve with a 200g
baked potato (flesh
scooped out and mixed
with lemon juice and
chopped fresh flatleaf
parsley, then returned to
potato skin) along with
steamed broccoli drizzled
with 1tsp extra-virgin olive
oil and lemon juice. Bun-less mexican burgers 410kcal
Follow with a orange Have a 100g mixed fruit salad to follow and boost to 500kcal

Shortcuts from the shops…

Sainsbury’s Fish Pie, Be Good Asda Good & Counted Cottage Pie,
PRICES CORRECT AT TIME OF GOING TO PRESS

To Yourself, £2.50/450g £1/350g

A good value-for-money dinner,
which is also nutritious. This pie
has a mix of pollock and salmon,
providing around 90g fish in total
(it is recommended that we have 2 x 140g servings a week,
one of which is oily). With 369 calories per meal, this leaves
room for a serving of steamed broccoli and carrots (80g each),
plus a 120g fruit salad for pudding 507kcal
A traditional dinner with a twist as it has
a sweet potato and carrot mash topping,
which boosts beta-carotene and lowers
the overall GI of the meal. You can add
a serving of steamed courgettes and peas for extra volume
and two of your five-a-day of fruit and vegetables. Allow 246
calories for the meal and, in addition to these vegetables,
have a 100g pot of crème caramel for pudding 534kcal

72 HEALTHY FOOD GUIDE OCTOBER 2018

 Weight loss

PICK
TWO Snacks
On our website Recipes at healthyfood.co.uk l Apple and kiwi
salad with 1 tbsp low-fat
greek yogurt
l 1 oatcake with 20g
ricotta and a sliced
red pepper
l 20g 70% dark chocolate
l Small skinny cappuccino
l 150g grapes
l 30g bowl bran flakes
with 125ml skimmed milk
l 1 slice malt loaf
Quorn korma with wilted spinach and rice
431kcal l 22g pack Hippeas
Have a pear to follow and bring it to 501kcal
l 1 slice toasted fruit loaf
AROUND
100kcal
EACH
l 110g cooked prawns
mixed with chopped fresh
flatleaf parsley, lime juice,
pinch of dried chilli
l 1 medium banana
l 2 rye crispbreads with
1tbsp low-fat soft cheese
and sliced cucumber
l 15g almonds
l 50g dried apricots
l 100g mixed fruit
salad with 100g low-fat
greek yogurt
l 1 BabyBel Mini Light
cheese with a small bowl
of strawberries

On our website Recipes at healthyfood.co.uk

Tray-baked salmon 533kcal

Strawberry and almond biscuits
57kcal

Lidl Chef Select Chicken, King Prawn &

Chorizo Paella, £2.19/380g
To ring the changes, this paella combines
some tasty chorizo with rice, chicken and
prawns plus some peas and red pepper.
Providing 398 calories, it gives you just
9.2g total fat and 1.7g saturated fat plus
1.7g salt. Serve with a green salad and have a cinnamon
poached pear to follow with a little greek yogurt to round off
your meal 500kcal Banana nut butter fudge 77kcal
OCTOBER 2018 HEALTHY FOOD GUIDE 73
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OCTOBER 2018 HEALTHY FOOD GUIDE 75


What’s the deal with
VITAMIN K?
THERE’S BEEN A
BUZZ around vitamin
K lately, but if you’re
unclear about its role
in your body, nutrition editor
Amanda Ursell has the facts.
The reason it can be hard to
pin down is that vitamin K isn’t a
single nutrient – but actually a
group of related nutrients.
These come in two main forms:
vitamin K1 and vitamin K2.
Vitamin K1 (phylloquinone) is
found primarily in green salad
leaves and cruciferous veg such
as kale, broccoli and sprouts. It’s
estimated that 75–90% of our
overall vitamin K intake comes
from these K1 sources.
Vitamin K2 (menaquinone) has
at least 10 various sub-forms,
including menaquinone-4, which
76 HEALTHY FOOD GUIDE OCTOBER 2018
NEW
SERIES
is present in milk, cheese and
poultry. Other forms are found
in fermented soya bean products
and fermented cheese. The body
even makes small quantities
of vitamin K2 menaquinones
itself through intestinal
fermentation processes.
One of its main roles is in
blood clotting and bone health.
In fact, when scientists first
discovered it, they believed its
main role was in helping blood
to clot after injury (hence the
letter ‘K’ in recognition of the
German word for coagulation).
It certainly does play a crucial
role in this, but we now know
it does a great deal more,
especially in helping to prevent
age-related illnesses. Here’s
what you need to know…
SO WHAT DOES
VITAMIN K DO?
IT ACTIVATES
CLOTTING
Vitamin K is like a
key that unlocks the
potential of 13 different proteins,
causing them to cascade into
action when blood vessels are
injured. Because it helps blood to
clot, it can change the way
blood-thinning medications, such
as warfarin, work. For this reason,
those taking warfarin need to be
consistent week to week with
their intake of foods rich in
vitamin K1. If their intake changes
suddenly, it’s vital for them to
contact their doctor.
IT BUILDS HEALTHY
BONES
It plays a big role in
bone health, in part
because it switches proteins (such
as osteocalcin) that affect bone
formation and strength into
action. A population study in the
US found that women who get at
least 110mcg vitamin K each day
are almost a third less likely to
break a hip than those with lower
intakes. In fact, just one daily
serving of green salad leaves or
green leafy veg cuts the risk of
hip fracture by half, compared
with women who have one serving
per week. The National
Osteoporosis Society estimates
that more than three million
people in the UK have
osteoporosis, a condition that
causes around 500,000 broken
bones a year – one every minute.
Encouraging good intakes of
vitamin K1 and K2 may play a vital
role in bone density as we age
and lower the risk of this condition.
IT HELPS PREVENT
OSTEOARTHRITIS
Some 8.5 million
people in the UK are
estimated to have osteoarthritis
and, apart from making sure you
remain a healthy weight and stay
 Nutrition

active, solutions for slowing its GOOD SOURCES OF VITAMIN K

painful progression are notoriously Since it’s been hard for scientists to pin within just weeks of a poor intake. Recent
sparse. Preliminary studies reveal down a ‘gold standard’ for vitamin K levels data from The BMJ indicates that low
adequate dietary vitamin K may in the body, there’s no Recommended levels are ‘not uncommon’. However, there’s
help slow its development, by Nutrient Intake (RNI) figure for intakes in insufficient evidence to know the effects of
working with vitamin D to prevent the UK. However, as a guideline, it’s advised supplementing with daily high doses, so
further calcification of cartilage to have about 1mcg per kg of bodyweight. it’s best to make sure you’re getting enough
once the damage has begun. So if you weigh 60kg you’ll need 60mcg by regularly eating foods from the table
vitamin a day. What is known is that people below. Have foods from both groups
IT BOOSTS HEART who don’t regularly eat green, leafy veg are (favouring lean sources of vitamin K2 as
HEALTH likely to have low intakes of vitamin K, and some are higher in fat and calories) as K1
A lower risk of levels in the body can fall significantly and K2 have different roles in the body.
coronary heart disease
and calcification of arteries has
FOOD PER VITAMIN FOOD PER VITAMIN
been associated with higher levels SERVING K SERVING K
of vitamin K2 (although not with
vitamin K1). Research also shows Vitamin K1 (phylloquinone)
supplementing with vitamin K can
delay calcification of artery walls Kale 80g 653mcg Chicory greens 29g 86mcg
and significantly delay the
reduction in arterial elasticity.
Spinach (cooked) 80g 395mcg Asparagus 80g 64mcg
IT GUARDS AGAINST
TYPE 2 DIABETES Collard greens 80g 325mcg Kimchi 80g 65mcg
Public Health England
Cress 50g 271mcg Butterhead 55g 56mcg
tells us that 3.8 million lettuce
people (9% of adults) now have
diabetes, 90% of which is type 2 Swiss chard 80g 261mcg Savoy cabbage 80g 55mcg
and largely preventable through
a heathy lifestyle. Some researchers Parsley 15g 246mcg Fennel 80g 51mcg
claim vitamin K1 may have a part to
play in this, because the pancreas, Brussels
which produces insulin, is known sprouts 80g 155mcg Cos lettuce 47g 48mcg
to have particularly high levels of
vitamin K. In one three-year study Pesto sauce 60g 120mcg Okra 80g 39mcg
involving 355 men with type 2
diabetes, those in a group who Broccoli 80g 110mcg Leeks 80g 37mcg
were supplementing with 500mcg
vitamin K daily improved insulin Radicchio 40g 102mcg Avocado 140g 29mcg
sensitivity significantly. Other
work shows that higher vitamin
Watercress 35g 88mcg Peas 80g 21mcg
K1 intake decreases the risk of
developing diabetes by 51%.
Cabbage 80g 87mcg Cashews 30g 11mcg
IT HELPS PREVENT
MEMORY LOSS
Vitamin K2 (menaquinone)
It’s vital for the
production of fats
called sphingolipids that sit in the Chicken 100g 30mcg 4oz lean steak 100g 3.5mcg
membranes of brain cells.
Evidence suggests elderly people Beef meatballs 100g 28mcg Swiss cheese 40g 3mcg
with Alzheimer’s have significantly
lower vitamin K1 intakes than Milk (whole) 200ml 5mcg Mozzarella 50g 2mcg
those with healthy brains.
Research also shows good intakes Cheddar 40g 4mcg Smoked 100g 1mcg
may improve cognitive function in salmon
healthy older people.

OCTOBER 2018 HEALTHY FOOD GUIDE 77

 Medicinal
spice FLAVOUR
We’re all looking for
ways to cut down on
salt, which makes cooking
with spices a no-brainer.
But studies show the health benefits
may go further than that, says
ENHANCERS registered dietitian Juliette Kellow
with
HEALTH
BENEFITS

78 HEALTHY FOOD GUIDE OCTOBER 2018


S
PICES HAVE BEEN USED as
‘medicine’ for thousands of
years – and with good reason,
says current research, which
confirms different spices may
have a role to play in keeping us well.
They’ve been found to promote brain
health, help to boost metabolism, act
as anti-inflammatories and possibly
even protect us from certain cancers.
Most importantly, they can be really
useful in helping us to cut down on salt.
Natural flavour enhancers
Using spices in place of salt offers a
major health win as high salt intakes
are linked to high blood pressure,
a condition that’s responsible for 45%
of deaths due to heart disease and 51%
due to stroke (read more on p23).
According to the World Health
Organization, high-salt diets may also
cause kidney failure, blindness and
cognitive impairment.
It isn’t always easy to cut down,
however, as our palates have become
accustomed to salty food. In one study,
adults offered tomato soup disliked it
when the salt was reduced. However,
after trying the soup a few times with
black pepper and oregano added to it,
within a few days participants found
they enjoyed it as much as the regular
soup. Other studies show people are
more likely to enjoy reduced-fat meals
and vegetables when spices and herbs
are added to them, suggesting they may
be useful ingredients for encouraging
all-round healthier eating habits.
Antioxidant providers
Spices are packed with antioxidants,
particularly polyphenols such as
phenolic acids and flavonoids, and this
may help to explain some of their health
benefits. Antioxidants mop up an excess
of free radicals, molecules that can
damage cells and are thought to be at
the root of many diseases, including
heart disease, cancer and dementia.
One study of more than 1,100 foods
placed cloves, ground ginger,
cinnamon, turmeric, mustard seed and
curry powder in the top 10 for their
exceptionally high antioxidant content.
This means even though they’re
consumed in small amounts,
spices can make a significant
contribution to the antioxidant
content of our diet. For ❛ 1tsp ground relief. Ginger is one of the
example, one teaspoon of
ground ginger contains an
antioxidant power roughly
equivalent to 15 blueberries.
Waistline trimmers
Adding chilli to food is often
said to help boost metabolism
so we find it easier to manage or
even lose weight – and it seems
there’s a hint of truth behind
this. Chillies naturally contain
blueberries
capsaicin, a compound that
gives them their heat – the more they
contain, the hotter they are. In a review
of 20 studies, when capsaicinoids were
included in the diet, an extra 50 calories
were burned each day. And a second
review of studies found that when
capsaicinoids were consumed before
a meal, the energy content of that meal
was reduced by around 70 calories. It’s
not just chillies that may have waistline
benefits, either. Other small studies
show other spices, such as mustard and
ginger, may help burn more calories or
improve satiety so we eat less.
Anti-inflammatories
and pain relievers
Lab tests show many spices, including
black pepper, cinnamon, cumin and,
especially, ginger and turmeric, act
as anti-inflammatories thanks
to their high polyphenol
content. This makes them
potential weapons for
fighting chronic
Nutrition
inflammation, which can, in the long
term, set up a chain of events that
damages cells, leading to health
problems such as dementia, heart
disease, type 2 diabetes, certain
cancers, inflammatory bowel
diseases and arthritis.
This anti-inflammatory
action can also provide pain
most well-researched spices
ginger in this area – one review of
contains an studies found pain was
reduced by 30% in people
antioxidant with osteoarthritis who were
power given ginger. Those who
consumed the spice were
roughly also more than twice as likely
equivalent to stop conventional pain
relief treatment as those who
to 15 took a placebo.
❜ Anti-cancer heroes
Small laboratory studies have
shown many spices may have the
potential to act as cancer protectors, and
one of the most promising is turmeric.
According to lab studies, curcumin –
the compound in turmeric that makes it
yellow – seems able to kill cancer cells
and prevent more growing, particularly
in the breast, bowel, stomach and
skin. Spices are thought to work this
anti-cancer magic in part thanks to their
antioxidant and anti-inflammatory actions.
Brain protectors
While several spices, such as cinnamon,
ginger and black pepper, have been the
subject of lab studies looking at their
role in keeping the brain healthy, again
turmeric has received particular attention.
Research is still in its infancy, but
according to the Alzheimer’s Society, lab
studies suggest curcumin may break
down amyloid-beta plaques
– one of the hallmarks
of Alzheimer’s
disease.
OCTOBER 2018 HEALTHY FOOD GUIDE 79
Nutrition
OUR TOP 4 FOR HEALTH BENEFITS
Chilli
l CAPSAICIN, a natural compound in
chillies, has been found to help reduce
cholesterol and keep blood vessels wide
open so blood can flow through them.
l IT MAY ALSO PROTECT against blood
clots as it helps to stop platelets
clumping together, one of the steps in
blood clot formation.
l TO MAXIMISE the health benefits,
don’t remove the pith (capsaicin is
found in the flesh and white pith of a
chilli, and not, as many people believe,
in the seeds), but be aware this means
your dish will be far hotter!
Cinnamon
l IT COULD BE A USEFUL ADDITION
to your diet if you suffer with insulin
resistance or type 2 diabetes, as
cinnamon may help to improve insulin
sensitivity and aid blood sugar control.
A review of eight studies found
cinnamon significantly improved
fasting blood sugar levels in people
with these conditions.
l IT’S NATURALLY SWEET, making it
a healthier, calorie-free alternative
to sugar for sweetening porridge,
cereal, desserts and drinks.
80 HEALTHY FOOD GUIDE OCTOBER 2018
Turmeric
l CURCUMIN in turmeric has anti-
cancer and anti-Alzheimer’s effects, and
lab studies suggest it may also help
control blood sugar, lower cholesterol
and ease symptoms of inflammatory
bowel disorders.
l IT ALSO STIMULATES enzymes that
help to convert the plant form of omega-3
fat (ALA – found in foods such as flaxseed,
vegetable oils and nuts), into more useful
long-chain omega-3 fats (DHA – found
naturally in oily fish). Anything that
boosts this conversion is great news,
especially for people who don’t eat fish.
Black pepper
l IT’S THE IDEAL EVERYDAY
REPLACEMENT for salt since it enhances
the flavour of most savoury dishes, both
during cooking and at the table.
l IT CONTAINS A COMPOUND called
piperine that helps to keep our
digestive system working well.
l IT’S THE PERFECT PARTNER for
turmeric as curcumin has a low
bioavailability, which means the body
isn’t able to make the best use of it.
Black pepper helps to boost its
absorption, so the body is better able
to access and make use of curcumin
and enjoy its many health benefits.
ESSENTIALS
BUY
l Fresh spices tend to have
a stronger flavour.
l Dried are far richer in
antioxidants.
l Always check the ingredients of
spice mixes and spice blends as
they often contain added salt.
l Like it hot? Smaller chillies tend
to be hotter (with some exceptions).
STORE
l Dried spices should be kept in
a sealed container in a cool, dry,
dark place.
l Fresh are best in the fridge (you
can also buy them frozen and keep
them for longer in the freezer).
COOK
l Dry frying or toasting releases
compounds in the spices that are
combined to form new flavours.
l Frying them in oil enhances the
flavours, making them more intense.
l Add spices liberally to meals
whenever you can, especially to
replace salt. If you’ve been too
heavy-handed with chilli, though,
PHOTOS: ISTOCK/GETTY IMAGES
add lemon juice, vinegar or plain
yogurt – acidic ingredients help to
neutralise the capsaicin in chilli,
which tones down the heat.
l Turn to p54 for our recipe ideas.
IN NOVEMBER’S

BE YOUR
HEALTHIEST WEIGHT
NEW PORTION GUIDE NEXT
Know the right serving MONTH’S
to lose or maintain lbs ISSUE
ON SALE
BEAT HUNGER PANGS 1 NOV
Smart diet changes to
stop you overdoing it

Plus
DRINKING
AT HOME?
Ways to cut down
& the readers who’ve
already called time

COMFORT EATING
MADE HEALTHIER…
H New twists on meatballs
H Satisfying soups
H Hearty weeknight suppers
H Low-cal hot choc pud

H Reducing sugar H Cutting down on plastic H Healthy gadgets H

 From kale cream to
probiotic serums,
the latest skincare
launches sound
good enough to
eat – and the best
of them don’t
skimp on the
science, either.
Leah Hardy talks
to skin experts
to find out
why edible
ingredients are
on everyone’s
beauty menu

Superfood
skincare
The new beauty breakthrough
82 HEALTHY FOOD GUIDE OCTOBER 2018

W
HILE BERRIES, KALE,
AVOCADO AND
QUINOA may sound
like the recipe for an
Instagram-friendly
smoothie, today’s most sought-after
skincare regularly includes ingredients
derived from grains, nuts and seeds,
fruits, berries and green vegetables,
along with probiotics and omega-3 fats.
The latest Elemis Superfood range,
for example, includes a specially created
Supergreen Complex containing goji
berry, broccoli seed, ginger, matcha
tea, radish, cucumber seed and green
mandarin, and a Supergrain Complex
with barley, chia seed, quinoa, black
seed oil, flax seed and rice bran. The
Renewals range from Epionce skincare,
created by top US dermatologist
Dr Carl Thornfeldt, is based on a
combination of plant extracts including
date, avocado, flax and apple. So why
are superfoods gaining such a hold
on our skincare regimes?
According to Carl’s colleague
Dr Mervyn Patterson, the founder of
the Woodford Medical skincare clinic,
these smoothie superstars also have
distinct skin benefits. ’They contain
complex combinations of molecules
that can be very helpful in treating skin
diseases and reducing the signs of
skin ageing,’ he says.
‘These superfoods contain
supercharged antioxidants,
vitamins, minerals, omega-3
❛THINK OF IT AS
fats and phytonutrients,’ adds GIVING YOUR SKIN
A BALANCED DIET❜
Dr Pauline Hili, founder and
director of the organic and
vegan skincare range Nourish
London, and a fellow of the
Royal Society of Chemistry. ‘Antioxidants
in skincare reduce inflammation and
free-radical damage, and can accelerate
healing. We use them to build a reservoir
of nutrients that the skin can draw on
when it needs to repair and renew itself.
‘These nutrients are essential for
the skin to function properly. Without
enough vitamin C, your skin can’t make
collagen. Without zinc, it can’t heal.
We now know that cell damage
happens hours after sun exposure,
even at night. Making sure your skin
Looking good
is rich in antioxidants makes your
sunscreen more effective, and also
ensures your skin has what it needs to
repair any damage that does occur.’
Soya is another ingredient regularly
turning up in lotions and potions –
Nivea, for example, includes it in its
range for mature skin. ‘Fermented soya
extracts can promote collagen
production and act as antioxidants,
which protect the skin,’ says Mervyn.
‘Soya extract also seems to inhibit
melanin production, so could improve
facial pigmentation. Some researchers
have shown soya extracts may even
reduce facial hair.’
However, getting the best out of these
ingredients isn’t as simple as adding
some kale juice to your moisturiser.
Complex extraction methods are used to
isolate the most powerful actives, which
are then mixed into complexion-boosting
cocktails that can address multiple skin
issues such as dehydration, inflammation
and pigment problems. This is why the
best products contain more than one
superfood-based ingredient. Think of it
as giving your skin a balanced diet.
As Mervyn explains, ‘Plants have had
to develop a whole host of protective
strategies to cope with environmental
factors such as direct UV light. They
produce complex groups of thousands
of different molecules that work
together to provide multiple
protective benefits.’
Our skin needs to protect
itself with multiple strategies
in much the same way. ‘Skin
inflammation can be triggered
by UV light, pollution, poor
diet and stress. It’s a key cause
of pigmentation, redness and sagging,
and is the result of multiple, complex
processes. Unsurprisingly, tackling
all these requires multiple ingredients.
Products that have high doses of a
single synthetically-derived antioxidant
– such as vitamin C or A – won’t be
as effective, and risk increasing
inflammation and causing irritation,
redness, flaking and dryness.’
Over the page, we show you the
superfood ingredients to look out for,
and the best products to find them in.
OCTOBER 2018 HEALTHY FOOD GUIDE 83
ANTI-AGEING AND PROTECTIVE
Kale
Kale extract is basically a green multivitamin,
supplying your skin with vitamins A, C, B6
and K. It also protects elastin, the same
substance that keeps our skin youthfully
resilient. But kale has another superpower.
‘Along with other plants in the same family,
such as watercress, it has an amazing ability
to defend our skin from pollution,‘ says Pauline.
‘Pollution is now known to be a key cause
of premature skin ageing and, in particular,
brown age spots,’ she explains. ‘These occur
when our skin reacts chemically to particulates –
microscopic particles of chemicals in dirty,
polluted air. Enzymes in kale have an amazing
ability to break up particulates and stop them
sticking to the skin, so preventing damage.’ Kale
also contains high amounts of vitamin K, which
‘boosts blood flow to improve the appearance of
dark circles’, according to Pauline.
SUPER SKINCARE
● Nourish London Kale 3D Cleanse, £25/100ml,
nourishskinrange.com This vegan-friendly wash
is designed to help you shrug off pollution and
other grime without stripping the skin. It changes
colour as you use it so you know when your skin
is really clean.
● Nip + Fab Soften Kale Fix Moisturiser,
£19.95/50ml, nipandfab.com Kylie Jenner is
reportedly a fan of this moisturiser which, as well
as kale, includes watercress and almond oil.
● Nourish London Kale Anti-ageing Eye Cream,
£30/10ml, nourishskinrange.com (not shown),
also contains maqui berry and pomegranate
enzymes for brighter, firmer skin.
ANTI-INFLAMMATORY
Apple
‘The fruit and leaves of apples
contain high concentrations
of quercetin and phloretin,
potent antioxidants that help
reduce inflammation and
skin damage,’ says Mervyn.
Phloretin derivatives also
help to boost cell turnover
and improve the appearance
of discoloration.
SUPER SKINCARE
● Tony Moly Red Apple
Hand Cream, £10/31ml,
cultbeauty.co.uk
The ridiculously cute red-apple
packaging contains a rich and
nourishing hand cream with
mango seed and cocoa seed
butters as well as apple extract.
● Epionce Renewal Facial
Cream £80/50g, epionce.co.uk,
has a rich, luxurious texture
to hydrate and protect dry,
sensitive skin. It is expensive,
but the company carries out
rigorous trials to show how
its products can benefit skin.
This cream is clinically proven
to reverse signs of skin
ageing, including wrinkles
and pigmentation. As well
as apple extract, it includes
a host of other plant-based
ingredients, including
avocado and rosehip.
SOOTHING AND SOFTENING
Dates
These sweet fruits have been used
in Chinese medicine for centuries.
Now we know dates are rich in
antioxidants and help guard against free
radicals that can damage skin. ‘Dates
also contain phytosterols – naturally
occurring, cholesterol-like molecules that
soothe and soften skin – and ursolic acid,
a compound with anti-inflammatory,
antimicrobial, antibacterial, antioxidant
and anti-ageing properties,’ says Mervyn.
And they work hard. Last year, a small
study found that treating skin with date
extract ‘significantly improved all
parameters investigated, such as skin
elasticity, pigmentation, redness,
brightness, and hydration, and led to the
improvement of the facial skin’.
SUPER SKINCARE
● Epionce Gentle Foaming Cleanser,
£27.50/170ml, epionce.co.uk If you like
to wash your face with water but dislike
the dry, tight feeling you get afterwards,
this pH balanced, anti-inflammatory
cleanser is for you. Ideal for normal or
combination skin.
● Saturday Skin Wide Awake Brightening
Eye Cream, £36/30ml, cultbeauty.co.uk
Find date, apple, avocado and other plant
extracts in this powerhouse eye cream
from the cult Korean skincare brand.
 Looking good

WHERE DO
PROBIOTICS
COME IN?
BALANCING AND EXFOLIATING We’ve all heard about the gut

Pomegranate microbiome – the universe of

Jewel-like pomegranate seeds have been adorning
the hippest salads for a while now, but the fruit also
has moisturising and pH-balancing properties and
is a powerful anti-inflammatory. The Journal of
Agricultural and Food Chemistry found pomegranate
extract to be valuable in protecting skin from UVA
and UVB rays. This may be because pomegranate
seeds contain punicalagins, extremely potent
antioxidants. Enzymes from pomegranates also act
as a gentle exfoliator, leaving skin perfectly polished
without the skin-scratching effect of gritty scrubs, and
with no plastic microbeads to harm the environment.
SUPER SKINCARE
● Weleda Pomegranate Creamy Body Wash,
£7.95/200ml, weleda.co.uk Enriched with pomegranate
seed oil and scented with sandalwood and neroli
to turn your morning shower into an exotic treat.
● Pixi Skintreats Rose Oil Blend, £26/30ml,
pixibeauty.co.uk A luxe facial oil with pomegranate
seed oil to comfort skin and boost glow.
● Green People Body Butter, £21/135ml,
greenpeople.co.uk (not shown). With coconut, rosehip
and pomegranate, this rich cream smells divine.
Apply to feet and wear cotton socks overnight for
an intensive treatment.
● Liz Earle Superskin Moisturiser Unfragranced For
Sensitive Skin, £42/50ml, uk.lizearle.com (not
shown), is a gentle incarnation of the bestselling
cream, with pomegranate flower extract to firm,
cranberry and rosehip seed oils to nourish and a
dreamy natural scent.
● Nourish London Kale Enzymatic Exfoliator,
£18/50ml, nourishskinrange.com (not shown), includes
kale to shake off pollution and pomegranate to ease
away dulling dead skin cells for a brighter look.
tiny bugs that live in our gut and
have a profound effect on our
health and wellbeing. And
scientists have found the skin
has its own microbiome. When just as there’s no single
the balance is healthy, skin is best antioxidant. Instead,
clear and strong. But if the a cream may contain a mix of
balance between good and bad probiotics and prebiotics with
bacteria is disturbed, we may lysates – a sort of fermented
develop sensitive, reactive skin compost of dead bacteria and
and increase the risk of conditions cell-wall material. This may not
such as eczema and acne. sound too savoury, but even inert
We can feed our gut bacteria are recognised by the
microbiome with probiotics skin and can signal your body to
(bacteria found in live yogurt, improve the skin’s balance.
kefir and fermented foods such In addition, there are beneficial
as cheeses and kimchi) – and ingredients derived from lysates,
prebiotics, the foods healthy including hyaluronic acid,
bacteria feast on (found in fibre- peptides and vitamins, plus
rich veg and fruit and certain compounds that increase healthy
types of healthy carbohydrates moisture in the skin, kill off bad
or sugars). So it’s not surprising bacteria, smooth the skin surface
that skincare ranges are starting and calm redness and irritation.
to include ingredients to help In one study, a lysate made by
the skin’s microbiome stay fermenting Bifidobacterium
healthy and balanced. longum, a bacteria known to be
However, it’s complicated by healthy in our gut, significantly
the fact that most studies show reduced skin sensitivity when
there’s no single ‘best’ probiotic, applied topically.
SUPER SKINCARE
● Vichy Slow Âge Eye Cream, £25/15ml, vichy.co.uk Vichy’s probiotic
Slow Âge range contains Bifidobacterium longum, and its eye cream
acts like a shield against skin-ageing free radicals.
● Aurelia Miracle Cleanser, £42/120ml,
aureliaskincare.com This cleanser from one of
the pioneers of probiotic-powered skincare
dissolves grease and grime while
nourishing and strengthening
the skin’s barrier, making it
more resilient to damage.
● Nourish London
Probiotic Multi-Mineral
Repair Mask, £22/30ml,
nourishskinrange.com (not
shown), has been specially
formulated to rejuvenate the skin and
support it by supplying key actives to
accelerate its natural repair mechanisms.
CALMING FIRMING UV-DEFLECTING SKIN-REPAIRING

Seeds Ginger Green tea Berries

More than just a Spicy ginger naturally This may be better known as a super- Delicious berries are rich in
smoothie sprinkle, stimulates circulation and drink, but it’s still a miracle skincare antioxidants that protect
seeds are ‘a major helps improve skin firmness ingredient. Not only is green tea anti- skin from environmental
source of omega-3 for a smoother complexion. It inflammatory and anti-ageing, but it aggressors and UV
fatty acids, which is a powerful anti-inflammatory works to protect skin from UV rays. This is damage, and they even
are found naturally and can help keep skin tone because green tea contains catechins work to slow down the
in the skin and are key bright and even. – antioxidant molecules that account for skin-ageing process.
to keeping it healthy- about 25% of the weight of a tea leaf. They’re naturally rich
looking’, says Mervyn. SUPER SKINCARE The most abundant type in green tea is in vitamins C and K and
‘Flaxseed extract helps ● Origins Ginger Souffle epigallocatechin gallate (EGCG). It’s minerals, and are packed
calm visible irritation Whipped Body Cream, antibacterial, helping to detoxify skin, with potent free-radical
and is known to have £29/200ml, origins.co.uk eliminate acne-causing bacteria and fighters in the form of
anti-ageing benefits,’ A creamy cocoon of a product decrease sebum production. EGCG also polyphenols, anthocyanins
he adds. with an enlivening scent. helps reduce sun damage by combatting and gallic acid to help
● The Body Shop Ginger free-radical damage to skin cells and has boost collagen production.
SUPER Anti-Dandruff Shampoo, been tested as a topical solution for skin
SKINCARE £2/60ml, thebodyshop.com cancers. EGCG may even turn back the SUPER SKINCARE
● Sukin Super This perennial favourite clock – when Korean researchers applied ● Vichy Idéalia Night
Greens Chia Seed contains ginger essential a 10% concentration to human skin three Peeling, £30/100ml,
Oil, £17.49/25ml, oil, honey and willow extracts times a week for six weeks, they saw skin vichy.co.uk This serum
hollandandbarrett. to effectively soothe dry, become thicker and bouncier. A solution combines antioxidant
com Bursting with irritated, itchy, flaky scalps. containing just 0.4% of EGCG was blueberry polyphenols
omega-3 and A must-have. enough to defend skin from UV rays. with fermented black tea
omega-6 essential ● Kiehl’s Ginger Leaf & to gently resurface and
fatty acids, plus Hibiscus Firming Mask, SUPER SKINCARE rejuvenate skin overnight.
antioxidant kale £44/100ml, kiehls.co.uk ● Paula’s Choice Resist Barrier Repair ● Lancôme Energie De
and parsley extracts. (not shown). Indulge in Moisturizer, £32/50ml, paulaschoice. Vie Liquid Moisturiser,
● Elemis Superfood this firming, rejuvenating co.uk, strengthens dry skin with retinol, £28/30ml, lancome.co.uk
Facial Oil, £45/15ml, overnight mask with a velvety green tea and a cocktail of antioxidants. This is enriched with goji
elemis.com, contains texture. ● Nivea Daily Essentials Urban Skin berry extract and feels
flaxseed and broccoli Defence, £7.99/50ml, Boots, protects fresh and revitalising.
seed oils, plus radish with SPF20 and green tea extract.
extract to reduce ● Heliocare Cream SPF50, £18/50ml,
redness and make effortlessskin.com (not shown).
skin glow. Dermatologists love these effective
sunscreens, which include green tea extract
to boost the performance of sun filters.

STRENGTHENING
Quinoa
This protein-packed grain contains
all eight essential amino acids and
has been recognised by the United
Nations as a supercrop for its health
benefits: it’s packed with dietary
fibre, phosphorus, magnesium and
iron. The extract used in cosmetics
contains vitamins, antioxidants and
proteins along with anti-fungal
properties. In hair products,
quinoa’s tiny protein fragments are
small enough to pass through the
cuticle and penetrate the cortex,
making hair stronger and more
elastic. In skincare, quinoa forms
a protective barrier on the skin’s
surface, locking in moisture to
combat dryness and water loss.
SUPER SKINCARE
● Clarins Double Serum,
£57/30ml, clarins.co.uk, contains
20 plant extracts, including
organic quinoa, banana and
oat to smooth, nourish, regenerate
PHOTOS: ISTOCK/GETTY IMAGES
and protect skin.
● Green People Quinoa &
Calendula Hand/Body Lotion,
£17.95/200ml, greenpeople.co.uk
A nourishing body lotion that
leaves all skin types feeling soft
and supple.
NOURISHING
Avocado
It’s the trendy toast topping of
choice, but it’s also a nutrition
powerhouse for your skin. ‘Avocado
contains linoleic acid, manganese,
phosphorus, potassium, vitamin E,
beta-carotene, thiamine, riboflavin,
nicotinic acid and folate,’ says
Mervyn. ‘It’s moisturising,
nourishing and easily absorbed
into the skin. Avocado contains
a high amount of sterolins – plant
fats that help reduce pigmentation,
sun damage and scarring.’
SUPER SKINCARE
● Murad Hydro-Dynamic Ultimate
Moisture, £60/50ml, johnlewis.com
With avocado oil and coconut
extract, this is a true lifesaver for
parched and mature skin, leaving
it soft yet non-greasy.
● Nivea Q10 4 in 1 Firming Body
Oil, £10.99/200ml, Boots,
uses avocado oil, Q10 and
macadamia and cottonseed oil.
● Green People Vita Min Mask
Anti-Ageing, £17.50/50ml,
greenpeople.co.uk (not shown). A
rich, hydrating mask with avocado
and mandarin. Ideal for tired,
dehydrated skin and 92% organic.
● Liz Earle Skin Repair Moisturiser
Dry/Sensitive, £21/50ml,
lizearle.com (not shown). A creamy
formula with avocado oil that
won’t irritate and leaves skin soft.
Looking good
MAKE YOUR OWN
SUPERFOOD SKINCARE
Gail Francombe is the director of the School of
Natural Skincare (schoolofnaturalskincare.com),
which offers online courses in formulating natural
cosmetics. She says, ‘One of the easiest ways
to include superfoods in a skincare routine is
through face masks. Using clay as a basis will
make the mask cleansing, while superfood and
edible ingredients have a variety of skin benefits.
The mask won’t need to contain preservatives if
it’s mixed with water just before use and then
applied straightaway.’ Find the specialist
ingredients required at cosmetic suppliers such
as The Soap Kitchen (thesoapkitchen.co.uk).
MATCHA & BANANA
DETOX CLAY MASK
Tapioca starch makes 60g tapioca starch
this mask creamy, and 25g kaolin clay
absorbs excess oils 10g banana powder
from the skin. Kaolin 5g matcha powder
draws out impurities
and helps to remove Mix all the ingredients
blackheads. Banana together and store in
powder is packed with a cool, dry place for a
nutrients, including couple of months. To
enzymes to gently use, take 1tsp dry mix
remove dead skin cells. and add enough water
Matcha is full of to create a soft paste.
antioxidants, detoxifies Apply to damp clean
skin and includes skin and leave for
caffeine, which has 5–10 min, then remove
a stimulating effect. with a damp cloth.
SUPERFOODS STRAIGHT
FROM THE JAR
● Most cold-pressed salad oils
in your kitchen can be used
on your face, hair and body.
Avocado, grapeseed,
hempseed, chia and argan
oils can all be found in
specialist food stores.
Coconut oil makes a great
skin and hair conditioner.
● Try applying a thin layer
of raw or manuka honey as a
face mask – honey is antibacterial,
probiotic and moisturising.
Su-Man, a facialist who counts actresses
Juliette Binoche and Anne Hathaway among
her clients, makes up a face mask of ½tsp honey
and ½tsp apple cider vinegar. She applies this to
her skin daily for 30 min.
OCTOBER 2018 HEALTHY FOOD GUIDE 87
 How to get...
AWESOME
ARMS
PRODUCTS WE
Exfoliate Gentle
exfoliation will slough
off dead skin cells and
smooth over rough
elbows. Stroke from
the wrist upwards with
a body brush before
showering, or lather up
with an exfoliating mitt
or scrub while you
wash. Algologie Body
Scrub, £27.99/150ml,
jica.com, contains sea
salt to exfoliate,
essential oils, and
marine plants to deliver
minerals and trace
elements to your skin.
88 HEALTHY FOOD GUIDE OCTOBER 2018
In our new series, Hannah
Ebelthite takes a holistic
look at the simple, effective
ways you can improve the
health, strength, feel and
appearance of different areas
of your body – so you can
love the shape you’re in.
This month: UPPER ARMS
THE WORKOUT
‘This simple circuit targets all the muscle
groups in the arms and shoulders for
balanced, effective toning,’ explains
Mila Lazar, head of HIIT at Another Space
gyms (anotherspace.london). ‘Choose
dumbbells light enough to allow you to
carry out the exercises with good posture,
but heavy enough that you feel fatigued
at the end (1—5kg suits most people).
Aim for 10—12 reps and repeat the circuit
three times, twice a week. When it feels
easy, increase the reps, sets or weights.’
The beauty basics
Deodorise Salt of the Smooth underarms Moisturise It’s such a Firm Complement
Earth Pure Aura Want a longer-lasting simple way to improve exercise with a toning
Natural Deodorant, solution to hair removal the health, feel and lotion to aid circulation
£5.99/100ml, without forking out for appearance of our skin, and lymphatic drainage
avogel.co.uk, is free costly laser treatments? yet how often do you and firm skin.
from aluminium, Frénésies Body Hair apply body lotion? Small Palmer’s Coconut Oil
parabens and triclosan. Growth Prevention acts of self-care like this Anti-oxidant Firming
With a fresh melon and Cream, £145/50ml, go a long way to build Lotion, £6/250ml,
cucumber scent plus frenesies.com, contains body confidence. Try Boots, includes caffeine
aloe vera, it’s a good selenium to block PRAI Beauty Ageless for circulation and
option for sensitive skin. regrowth. Apply straight Upper Arm Crème, seaweed to help with
after waxing (not £24.99/100ml, Boots. fluid retention.
shaving) and daily for
the next five days. You
may need two to three
rounds to catch all the
hairs in a growth cycle.

STANDING BICEP CURL
This builds strength in your
biceps (front of arms).
1 Hold one dumbbell in
each hand with your palms
facing towards your sides.
2 Standing up tall and
straight, bend your arms at
the elbow, one at a time, and
curl the weight up towards
your shoulders (don’t swing
or hunch your back), then
release and lower the arm
down towards your side.
ASK THE EXPERT
I feel I have to hide my upper
arms as they’re covered in
small, red bumps at the
moment – like chicken skin.
What is it and what can I do?
Dr Stefanie
Williams,
specialist
dermatologist
(eudelo.com)
says: This is a common
and annoying condition
called keratosis pilaris.
The bumps are caused
when your skin produces
too much keratin, a protein
naturally present in your
skin, hair and nails. This
TRICEP EXTENSION
This is brilliant for toning the
triceps (back of arms).
1 Hold the dumbbells with
arms bent and elbows
against your ribs. Bend
forwards so your back is
flat, your shoulders relaxed
and your core engaged.
2 Extend the dumbbells
behind you until your arms
are straight.
3 Bend arms and bring the
dumbbells back to the start.
builds up and blocks the
hair follicles. While
harmless, skin can feel
itchy and dry and look
inflamed and red. It affects
one in three of us, can
run in families and often
occurs with very dry skin.
Fortunately, the condition
tends to clear up by itself,
but in the meantime you
could try the following:
CREDIT
• Regularly exfoliate skin
OVERHEAD PRESS
This is great for strengthening
and mobilising the shoulder
and elbow joints, while
improving upper-body
strength and tone.
1 With arms bent at your
sides, hold both dumbbells
at shoulder height.
2 Keeping shoulders relaxed,
push the dumbbells above
your head, fully extending the
arms, then lower back down
to shoulder height. Repeat.
gently to loosen the keratin
particles and remove rough
and dry skin. Use a flannel
or mitt but don’t scrub too
hard, and pat arms dry after
washing – don’t rub.
• Avoid very hot baths
and showers as well as
harsh soaps, as these
can strip natural oils
from the skin. Keep arms
well moisturised.
• Look for products that
contain salicylic acid
(a beta hydroxy acid or
BHA), lactic acid or glycolic
acid (known as alpha
hydroxy acids or AHAs)
and retinoids, as they help
increase skin-cell turnover.
• Use a specialist treatment
if necessary. Exuviance
Looking good
LATERAL FRONT TO
SIDE RAISES
The ultimate shoulder shaper
– you may need a lighter
weight for this exercise.
1 Standing with feet
shoulder-width apart and
elbows slightly bent, raise
the dumbbells to shoulder
height in front of you, then
lower back down.
2 Raise the dumbbells out to
the side to shoulder height,
then lower back down.
Retexturing Treatment
(£33, exuviance.co.uk)
is especially designed for
keratosis pilaris. It’s an
exfoliator and moisturiser
in one, containing glycolic
and lactic acids as well as
vitamin E and shea butter
to hydrate, smooth and
strengthen skin.
• Consider an in-clinic
microdermabrasion
or chemical peel.
• Make sure your diet
contains skin-friendly
omega-3 fatty acids (found
in oily fish and flaxseeds),
vitamin A or retinol (in oily
fish, eggs and dairy), and
beta-carotene (in spinach,
carrots, red peppers and
sweet potatoes).
OCTOBER 2018 HEALTHY FOOD GUIDE 89
 calming
STRIKE A

pose
Think a chanting, meditative yoga isn’t for
you? Think again. More people are finding
kundalini yoga to be the perfect antidote to a
hectic life and a way of dealing with emotional
ups and downs. By Hannah Ebelthite

H
ATHA, HOT, ASTANGA… You’ve heard of and
maybe tried these popular classes. But there’s an
ancient form of yoga that’s becoming increasingly
popular, because its benefits go further than
stretching and flexing limbs. Many people searching
for a form of exercise, stress relief and all-round boost to their
wellbeing are discovering the calming influence of the regular
practice of kundalini yoga.
But what makes it different? ‘It’s a very complete form of
yoga,’ says London-based kundalini teacher Natalie Fishwick
(shown opposite). ‘Many Western types of yoga focus on the
postures or poses (also known as asanas) and the physical side
of the practice. But kundalini combines asanas, mantras and
sound vibration, mudras (hand gestures), meditation and
breathwork. Every posture becomes more powerful when the
other elements are involved.’

The healing
power of
KUNDALINI
YOGA

90 HEALTHY FOOD GUIDE OCTOBER 2018

 Fitness

The ancient origins meridians (pathways) and chakras. The kriyas work with this
The term kundalini refers to the life force or spiritual energy said subtle energy to improve wellbeing, so depending on the kriya
to be located at the base of the spine – it’s usually imagined as you’re doing, you might be working on aspects of health such
a coiled up serpent. Practising kundalini yoga is supposed to as disease resistance, beating depression, letting go of anger
‘awaken the serpent’ and send energy (or prana) up the spine and negativity, opening your heart or releasing grief.
through the six chakras (centres of energy) to the seventh crown So the potential benefits are extremely far-reaching.’
chakra at the top of the head. This triggers a higher state In practice, this can help with a number of emotional
of consciousness or spiritual awakening. problems, allowing you space and time to switch off
Originally, this ancient, secret form of yoga wasn’t from your worries – or just to give you breathing room
taught openly. Then Yogi Bhajan, who had mastered the if you feel overwhelmed by your weekly schedule.
form by the time he was 16, took the view that there were HFG editor Melanie found kundalini useful in coping
people searching for answers and truth who with the stresses of a family illness two years ago.
would also benefit from its teachings, so he
brought it from India to the US in the 1960s, and
❛ It stimulates the ‘My sessions helped me feel grounded during a
whole body, tough time. The classes helped me achieve
now it’s going mainstream. Russell Brand favours reducing stress and deeper, calming breathing, and short meditations
its meditative style, while Oprah, who loves the improving mood cleared my head of emotional overload. I’d never
and immunity ❜
accompanying music (sung most famously by thought I’d be someone who would benefit from
Snatam Kaur), chants regularly. chanting. I found repeating Sat Nam (which means
NATALIE FISHWICK
‘We call it the Mother of all yogas,’ says Natalie. ‘I am truth’) oddly soothing, without the feeling
‘If you’ve tried other forms of yoga you’ll recognise some of the that I’d joined a sect. What I particularly liked was a shared
postures, but there are many more that are unique to kundalini.’ feeling of kindness – for yourself and for others. This simple
readjustment in my thinking eased a lot of heartache.’
What happens in a class?
‘We start by tuning in with a mantra, then a warm-up, before Is it suitable for beginners?
moving through different “kriyas”,’ says Natalie. A kriya is a Yes – people of all ages, fitness levels and abilities can do it.
kundalini posture, mantra and breath sequence done with ‘You work at your own pace and teachers can suggest
a specific intended outcome. ‘We have thousands of different modifications, if needed,’ Natalie reassures. ‘It’s not a hands-on
kriyas to choose from, for all aspects of living. They may be type of yoga – we don’t tend to touch students or adjust people
designed to release the spine, or for beauty and radiance, or in postures – we’ll describe and demonstrate instead. You do
for relaxing and releasing fear, for example.’ what you can, and if a particular movement is difficult, you can
You’ll work in a pose – either holding it or moving dynamically still reap the benefits by visualising it.’
– for one to three minutes, all the time working with the breath. Even if you’ve done yoga before, you may be new to the
Then you’ll have 30 to 60 seconds’ rest before the next pose. chanting, mudras and meditation. ‘They can seem strange, and
(So it’s not a continuous flow, like a vinyasa or astanga yoga style, if you feel self-conscious at first it’s fine just to say the mantra
say, nor are postures held for long periods as in Iyengar.) ‘The internally,’ she says. ‘Although it’s good to chant once you feel
class draws to a close with a deep relaxation, a short, focused comfortable, as the vibration stimulates your glandular system.’
meditation and blessing, then a mantra,’ says Natalie.
How do I get started?
What is it good for? Try the postures outlined over the next few pages to get an
As a weight-bearing exercise, all forms of yoga are good for idea of kundalini. Then you might like to find a class near you.
building strength in the muscles and joints and maintaining bone Always check with a healthcare practitioner if you’re completely
density as we age. Yoga also works on balance, co-ordination, new to exercise, are pregnant or have any medical conditions,
flexibility and core stability. Depending on the intensity, it can before starting a new type of activity. And tell the yoga teacher
provide a cardiovascular workout. As a mindful practice, it may about any health conditions or injuries before the class.
help with stress relief and have a positive effect on mental health. You’ll notice most teachers wear white and will often have a
‘Kundalini yoga massages and stimulates the whole body. It white scarf around their head. ‘It’s nothing to do with religion,’
works strongly on the glandular and nervous system, reducing says Natalie. ‘It’s simply that we believe white expands, balances
the impact of stress, improving your overall mood, immunity, and protects the energetic field. Some students like to wear
sex drive, metabolism – it’s a holistic practice,’ explains Natalie. white, too, but you can wear whatever is comfortable.’
‘We work on the ancient principle that we are all made up You practise with bare feet and you will only need some water
of vibrating energy that moves through the body via certain and a mat (your teacher may be able to provide you with one).

OCTOBER 2018 HEALTHY FOOD GUIDE 91

 Natalie’s kundalini poses to practise at home
Most asanas are energising, so don’t do them too close to bedtime. There are some
exceptions – see far right for how kundalini can help you sleep
FOR ALL THE POSES (ASANAS) Nam. Keep your core engaged (navel
‘Perform all these asanas with your slightly pulled in) throughout.’
eyes closed with the focus of the • ‘After each move, come into Child’s
eyes looking upwards between the Pose (sit back on your heels, stretch
brows,’ says Natalie. ‘This stimulates your arms forwards and rest your
the pituitary gland. Try to breathe in head on the floor) or sit with your
and out through your nose. As you legs crossed. Relax and be aware
inhale, say the mantra Sat silently to of the energy in your body for
yourself. On every exhalation say 30–60 seconds.’

CAT-COW FROG POSE SEATED SPINAL TWIST

• Kneel on all fours with your hands
directly under your shoulders, knees
hip-width apart and under your hips.
• Starting the movement from the base
of the spine, inhale and lift your buttocks,
tilting your pelvis forward and lifting your
chin, coming into a backbend.
• Exhale and tuck your tailbone under,
then draw your chin into your chest,
rounding your back.
• Repeat this movement for 1–3 minutes.
BENEFITS A rejuvenating, youthful asana
that increases spine flexibility and moves
the spinal fluid, as well as stretching the
muscles of the hips, back and chest. It
clears energetic pathways and balances
the chakras and, if performed quickly,
harmonises the brain waves.
• Stand tall with your heels touching,
toes pointing out at 45 degrees.
• Squat down and place your fingertips
on the ground in front of you. Your head
stays facing forwards, and your heels
are raised and still touching.
• Inhale and straighten your legs,
keeping your heels raised and fingertips
on the ground.
• Bring your head towards your shins,
keeping a bend in the knees, if needed.
• Exhale and come back into the squat.
• Repeat for 1–3 minutes.
BENEFITS An energising, transforming,
kind and loving pose that strengthens
all the leg and buttock muscles, increases
mobility in the knees, boosts blood and
lymph circulation, brings blood to the
head for clear thinking and raises sexual
and creative energy.
• Sit tall with your legs crossed if that’s
comfortable, or upright on a chair.
• Place your hands on your shoulders,
fingertips in front of the shoulders,
thumbs behind, elbows out wide.
• As you inhale, twist around to the left
from the waist, keeping your sitting
bones on the floor (or chair).
• As you exhale move to the right.
• Repeat for 1–3 minutes.
BENEFITS This improves spinal
flexibility, stimulates the liver, opens the
heart and clears anger and irritation.

PHOTOS: ISTOCK/GETTY IMAGES, POSED BY MODELS

92 HEALTHY FOOD GUIDE OCTOBER 2018


WANT TO TRY
MEDITATING?
This breathwork meditation is
perfect when you don’t know what
to do and feel at your wit’s end.
1 Sit comfortably – cross-legged if
you like, or on a chair or in bed.
2 Place the back of your right hand
in your left palm and fold your left
thumb over the right palm.
3 Fold down your right thumb to lie
on top of the left, then bend your
arms and slowly raise your hands to
your chest, palms facing your heart.
4 Keep your eyes closed with the
focus on the tip of your nose.
5 Take four breaths
in the following sequence:
• Inhale and exhale deeply
through your nose.
• Inhale and exhale deeply
through your mouth.
• Inhale deeply through your nose
and exhale through your mouth.
• Inhale deeply through your mouth
and exhale through your nose.
6 Repeat this sequence over and over
for 3 minutes at first, then build up
to longer periods.
7 Really focus on your breathing,
making each one long and deep,
expanding the belly and chest with
every inhalation and drawing the
navel in on every
exhalation.
BENEFITS calms
you right down
and brings
clarity.
How kundalini can help you sleep
Natalie has these tips for getting your body
and mind into a relaxed state…
1 WASH YOUR FEET IN COLD
WATER by dunking them in the
water for at least 30 seconds each.
Then give yourself a foot massage
with almond oil (sesame or coconut
oil work just as well). This is not only
super relaxing, but massaging the feet
brings energy down to the feet and
out of the brain, so it’s good to do
before sleep if your mind is active and
keeping you awake. It also calms the
thousands of nerve endings in the feet.
2 TRY BREATHING THROUGH
YOUR LEFT NOSTRIL for a few
minutes before you lie down. Close
your eyes, sit with a straight spine.
Use your right index finger to close
the right nostril, and take long deep
breaths, expanding the chest and
navel, only through the left nostril.
Left nostril breathing activates the
relaxing and calming part of the
❛Breathwork meditation
is great for those times
when you don’t know
what to do and feel
at your wit’s end❜
Fitness
nervous system, while right nostril
breathing stimulates and energises.
You can also try this while lying on
your stomach with your head turned
to the left so your right cheek is on the
pillow. This automatically opens your
left nostril to bring in the cooling,
soothing, calming energy. Once you
feel drowsy you can turn over into
your preferred sleeping position.
3 PRACTISE THE SOOTHING
LIFE-NERVE STRETCH
• Sit up straight with one or both legs
straight out in front of you.
• Inhale and reach forwards from the
hips and touch your toes, or as far
down the legs as you can comfortably.
• Rest your head down on or towards
your legs and breathe deeply for a
minute or two.
• If you only have one leg forward,
repeat on the other side.
FIND OUT MORE
● For details of Natalie’s classes, visit
nataliefishwick.com.
● To find a teacher near you, visit the
Kundalini Yoga Teachers’ Association
(KYTA) at kundaliniyoga.org.uk.
OCTOBER 2018 HEALTHY FOOD GUIDE 93
 New product HFG editorial assistant Niamh

HOT LIST
Leonard-Bedwell has hunted
down better-for-you drinks,
nutritious snacks and tasty
plant-based staples

CHOCOLATE MOMENTS

HOT CHOC ALTERNATIVE CHOC-ORANGE IN A JAR EASY DOES IT

Make a milky bedtime drink with
this cacao-based powder containing
the Ayurvedic herb ashwagandha
– believed to aid sleep.
Pukka Organic Latte
Cacao Maca Magic,
£4.99/90g, Tesco
Per 2tsp serving (excl milk) l 20kcal l 0.3g fat
l 0.1g saturates l 0.2g sugars l 0g salt
This limited edition almond, cacao
and orange nut butter is not to be
missed. Low in sugars but not
calories, alas, so spread thinly!
Pip & Nut Limited
Edition Chocolate Orange
Almond Butter, £3.95/225g, Ocado
Per 15g serving l 89kcal l 7.8g fat
l 2.5g saturates l 1g sugars l 0.1g salt
Add banana and egg for grown-up
gluten-free brownies. It’s labelled
‘refined sugar free’ but the coconut
sugar counts towards your daily total.
Boutique Bake Gluten And Refined Sugar
Free Almond & Cacao Brownie Mix,
£4.99/302g, Planet Organic
Per brownie l 113kcal l 3.5g fat l 0.7g saturates
l 6.7g sugars l 0g salt

LIQUID GOLD

DRINK YOUR BREAKFAST KEFIR-TO-GO JUICE +

If you really can’t run to a solid
brekkie, this grab-and-go bottle
will give you a shot of useful
calcium and protein. Tastes a bit
like liquid ice cream… Mmmm.
Lizi’s Vanilla Breakfast Drink,
£1.49/250ml, Sainsbury’s
Per bottle l 208kcal l 6g fat l 3.8g saturates
l 8.8g sugars l 0.3g salt
An HFG favourite for gut health,
this delicious kefir drink made with
live cultures is now available in a
convenient, handbag-friendly size,
all ready to glug.
The Collective Kefir Berries ’N’ Hibiscus,
£1.50/220ml, supermarkets
Per bottle l 120kcal l 3.6g fat
l 2.3g saturates l 13.4g sugars l 0.2g salt
This blend of apple, apricot, plum,
passionfruit and carrot is fortified
with vitamin C and fibre. Just
remember to watch your sugar
intake for the rest of the day.
Tropicana Essentials Inner Balance,
£2.99/750ml, supermarkets
Per 150ml serving l 65kcal l 0g fat
l 0g saturates l 13g sugars l 0g salt

94 HEALTHY FOOD GUIDE OCTOBER 2018

 Shopping

NIAMH’S
STAR TREAT YOURSELF TO A LIGHTER SCOOP… OR TWO
BUY All the creamy texture and taste of regular ice cream with a fraction of
the calories and sugars found in more indulgent versions, this frozen
dessert with chewy cookie dough chunks will sit happily in your healthy
freezer. Oppo ice creams are made with milk from meadow-grazed
cows and the sweet taste comes mostly from stevia. Two scoops are
enough to satisfy an ice cream craving, for fewer than 100 calories.
Oppo Choc Chip Cookie Dough Ice Cream, £4.99/475ml, supermarkets
Per 100ml (2 scoops) l 84kcal l 4.7g fat l 3g saturates l 4.7g sugars l 0.2g salt

VEGAN-FRIENDLY

VEG TO SHARE A SWEETER SIDE PLANT-BASED PRETENDER

These delicious plant-based bites
are low calorie and free from gluten,
egg, dairy, nuts and soya. A good
swap for pastry-based buffet nibbles.
Gosh! Tuscan Vegetable
Bites With Butternut & Spinach,
from £2.18/200g, Asda, Ocado
Per 4 bites l 85kcal l 0.7g fat
l 0.1g saturates l 2.4g sugars l 1g salt
The pretty pink colour and sweet
flavour of this chickpea dip comes
from cooked beetroot. Try dunking
crudités or add oomph to a sarnie.
The Happy Pear Sweet
Beet Hummus,
£2/150g, Waitrose
Per 1/3 tub l 122kcal l 9.1g fat l 0.9g saturates
l 1.4g sugars l 0.4g salt
It looks and tastes like meat, but
this ‘mince’ is soya based. Coconut
oil does push up the saturates, but
it’s a great way to cut down on meat.
Naturli’ Minced,
£3/400g,
Sainsbury’s
Per 100g l 200kcal l 10g fat
l 8g saturates l 1.2g salt

SNACK BAGS

MESS-FREE POUCH ON THE TRAIL OF TASTY GO TRADITIONAL

No oil or stones, but herbs aplenty… Dried blackcurrants for fruity punch, Their dark brown colour sets these
PRICES CORRECT AT TIME OF GOING TO PRESS

These olives come in a handy pouch,
but stick to a healthy 1/2-pack portion
as it contains of your daily salt max.
Olly’s Olives The Connoisseur
Basil & Garlic Green Olives,
£1.75/50g, Ocado
Per ½ pack l 48kcal l 4.8g fat
l 0.7g saturates l 0.1g sugars l 0.9g salt
almonds and sunflower seeds for
crunch, apple and raisins for natural
sweetness: a satisfying mix.
Real Handful Blackcurrant
Blast Fruit, Nut & Seed Mix,
£1.09/35g, Ocado, Sainsbury’s
Per pack l 158kcal l 7.9g fat
l 0.7g saturates l 14g sugars l 0g salt
traditional, preservative-free sun-
dried apricots apart. With 1.5g fibre,
they’re a great take-to-work snack.
Crazy Jack Organic
Soft Apricots,
59p/40g, Ocado
Per pack l 70kcal l 0.2g fat l 0g saturates
l 14.6g sugars l 0g salt

OCTOBER 2018 HEALTHY FOOD GUIDE 95

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Nutrition lowdown
We cut through the science to help you work out how our recipes – and
the foods you buy in the supermarket – fit into a balanced, healthy diet
J
UST LIKE PRE-PACKED FOODS,
all our recipes provide detailed
nutrition information for a
typical serving. But how does that
compare with your total daily needs
for energy, protein, fat, carbs and
certain vitamins and minerals?
Provided you stick to the serving
size we recommend for each recipe,
the easiest way is to compare the
nutrition information for each recipe
with the Reference Intake (RI). You’ll
see this term being used on food labels
in place of Guideline Daily Amounts
(GDAs). The RIs are benchmarks for
the amount of energy (kilocalories),
fat, saturated fat, carbohydrate, sugars,
protein and salt we should have daily.
The RIs for fat, saturates, sugars and
salt are the maximum amount you
should have each day, while you
should aim to meet the values for
carbs and protein each day. There is
no RI for fibre but health experts
*FOR MEN OF ASIAN ORIGIN, WHO ARE AT A HIGHER RISK OF DEVELOPING TYPE 2 DIABETES, THIS FIGURE IS 89CM (35IN)
recommend we have 30g a day.
Although everyone is different and
we all have different needs for energy
and nutrients, the RIs are designed for
an average adult, so there’s only one
set of values. See the table, below,
for the figures.
REFERENCE INTAKE
ENERGY (kcal) 2,000
FAT (g) 70
SATURATES (g) 20
CARBOHYDRATES (g) 260
SUGARS (g) 90
PROTEIN (g) 50
SALT (g) 6 1,500kcal and men on 2,000kcal. If
NUTRIENT REFERENCE VALUE
CALCIUM (mg) 800
IRON (mg) 14
NUTRIENT SHORTFALLS
We also analyse our recipes for
calcium and iron – this is because these
two nutrients are often low in people’s
diets in the UK. We can see how much
a recipe contributes to our daily needs
for calcium and iron by comparing
it with Nutrient Reference Values
(NRVs), which are starting to appear on
food labels in place of Recommended
Daily Allowances (RDAs) – again, there
is just one set of values.
OUR CALCULATIONS
Nutrition is calculated accurately, but
may vary, depending on the ingredients
you use. Only the ingredients listed
are included in our calculations.
Individual needs vary considerably, so
use this as a general guide only. Ask
your GP or doctor to refer you to a
registered dietitian if you feel you would
benefit from personalised advice.
SERVING SIZES
All our recipes come with nutrition
information per serving, so as long
as you stick to the serving sizes we
recommend, the nutrition information
we provide will be accurate.
WHAT IF I WANT TO
LOSE WEIGHT?
The only way to shed the pounds is to
take in fewer calories than you use up,
so your body draws on its fat stores to
supply it with enough energy. To lose
1lb (0.5kg) fat you need to create a
calorie deficit of 3,500kcal. This
means cutting your calorie intake by
just 500kcal a day should help you
lose 1lb (0.5kg) a week – so, for
example, women should lose this
amount of weight each week on
you’re also more active, you can
expect it to be a little more. However,
nutrition experts agree that for good
health in the long term, you shouldn’t
lose more than 2lb (1kg) a week.
The science
HOW MUCH DO
YOU NEED TO LOSE?
Checking your Body Mass Index (BMI)
against the healthy range is a good
starting point – go to healthyfood.
co.uk/bmi-calculator for a handy
calculator. However, the latest data
recommends measuring your waist
circumference as a better indicator of
your risk of health problems.
HOW TO MEASURE ACCURATELY
1 Find the point around
your middle that’s halfway
between your lowest rib and the top
of your hip bone, roughly in line with
your belly button.
2 Put the tape measure against your
skin (under your clothes) so that
it’s snug without compressing your
skin. Breathe out normally and
measure around your waist.
3 Check your waist measurement
against the table, below, for a
general guide to your risk of chronic
disease, such as type 2 diabetes or
heart disease. According to Diabetes
UK, your waist measurement is a
relatively reliable indicator of the
health risks associated with excess
visceral fat. This is the type that is
stored within the abdominal cavity
and can wrap itself around organs
such as the heart and liver.
HEALTHY WAIST MEASUREMENTS
MEN WOMEN HEALTH
RISK
Less than Less than
94cm* 80cm Average
(37in) (31.5in)
94*–102cm 80–88cm
(37–40in) (31.5– Increased
34.5in)
More than More than Greatly
102cm 88cm
increased
(40in) (34.5in)
OCTOBER 2018 HEALTHY FOOD GUIDE 97
Talking point
Switch your mindset
to do not disturbÉ
D
URING MY MANY YEARS working
as a therapist, I’ve discovered
that when they come to me, the
vast majority of my clients are finding it
hard to get to sleep, waking up during
the night, or lying awake for hours. I’ve
identified five main categories that
contribute to poor sleep: alcohol,
money worries, health issues, family
stresses and work pressures. These are
worth addressing, especially as they
can cause depression or anxiety, too.
Luckily, hypnotherapy can help with
them all by changing your mindset on
a subconscious level – the state in which
your mind controls the way you deal
with life. Techniques that re-programme
the deeper part of your mind will allow
you to break bad habits and build
positive new ones quickly. By first
releasing the stresses at the root of the
problem, you can create inner calm and
then establish healthy sleep patterns.
When used at bedtime, hypnosis
downloads can also help to create a
distraction, enabling you to fall asleep
more easily and, over time, to re-
programme your mind so that you
naturally become a good sleeper.
Making changes
At bedtime, it’s common to worry about
forthcoming work presentations, an
exam or even just whether you’ll wake
up on time in the morning. But how you
handle your waking day can have a real
impact on how you feel at bedtime.
Follow my three-step guide to make
sure you get a good night’s sleep…
STEP 1 In the daytime
l LEARN to live in the moment, by
being mindful of yourself and your
surroundings. How do your clothes feel
98 HEALTHY FOOD GUIDE OCTOBER 2018
Hypnotherapist and author
Ailsa Frank shares some mental
techniques to help you drift
into a blissful, deep sleep
❛
Free your mind from
the clutter in your head❜
against your skin? Which parts of your
body are warmer or colder? Notice how
your body interacts with the space around
you, the feel of the chair you’re sitting on.
l BE AWARE of your breathing.
Experiment with taking deeper breaths,
in and out, to discover which ways of
breathing relax you most. Once you do,
practise taking deep breaths at regular
intervals throughout the day.
l BE MINDFUL of your words, because,
over time, they’re hypnotising you. If you
hear yourself saying, ‘I don’t sleep well,’
change it to something positive, such as,
‘I sleep deeply through the night’, ‘When
I lay my head on the pillow, I drift off
peacefully’, or ‘I feel rested and refreshed’.
STEP 2 During the evening
l TAKE CONTROL of your thoughts
by writing down any worries you may
have or any tasks that need to be done
tomorrow. This will help free your mind
from the clutter in your head, and help
you to be more prepared for the morning.
l TRY A VISUALISATION Find a quiet
place and sit in a relaxed position with
your eyes closed. Then picture yourself
walking along a beach, with the waves
coming in and out on the shore. Imagine
the beach represents your whole life,
and each grain of sand symbolises your
skills, talents and experiences. Imagine
you’re holding a handful of sand that
represents your stresses. See how small
the sand grains are in comparison with
the vastness of the whole beach. Allow
them to slip through your fingers as you
visualise letting go of your problems
and the waves washing them away.
There will always be things we have to
deal with in life, so you’ll always have a
small pile of sand in your hand, but you
can let it go each day.
STEP 3 At bedtime
l QUIETLY and calmly enter the
bedroom. Once you’re in bed, feel
the softness and protection of the
bedclothes. Be aware of the feeling
of being inside your body.
l PRACTISE the rapid eye-blinking
technique, which will help relax you and
tires your eyelids. Lie comfortably in the
dark with your eyes open. Then blink
rapidly, as fast as you can, for 30 seconds,
or until your eyelids begin to feel heavy.
When you can’t blink any more, close
your eyes, and feel yourself let go as you
sink into the bed and drift off to sleep.
l The Good Night’s Sleep hypnosis
ILLUSTRATION: ISTOCK/GETTY IMAGES
download by Ailsa Frank (£12.99)
is available from
ailsafrank.com
l Cut the Crap and Feel
Amazing by Ailsa Frank
(Hay House, £10.99)
is available now.
 Add a splash of
YELLOW to your day

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