NUTRITION
Okay wow, such a huge subject, so much to unpack here, and so incredibly important a topic, and unfortunately one that has become so horribly and unnecessarily overcomplicated, not least of all due to the fact that now we have to navigate our way through countless mainstream media\advertising , and miles of documentation and information portals telling us what to eat, what not to eat, when to eat, in the case of intermittent fasting, not eating at all..this diet or that diet, Vegan, Vegetarian, Paleo, Ketogenic, Mediterranean, Gluten-Free, Flexitarian…the list goes on and on as the various trends mutate like viruses.
Honestly it really has become quite ridiculous, which is such a shame, because in actuality it’s really quite simple, as long as your weekly nutrition plan is primarily made up of natural unprocessed whole foods, there’s really not much else that you need to do, seriously, and it’s not like you have to religiously stick to it 100% of the time, that’s completely unrealistic and unsustainable, (like all those diets listed above), even if you just ate healthy Monday to Friday and consumed whatever treats you wanted over the weekend, your body and mind will thank you for it and you will reap the benefits for years to come.
Look I am simply not going to overcomplicate this, ever, I really am tired of all the BS (please excuse my French), it’s just ludicrous, nor am I going to stand on my soapbox and tell you what\or what not to eat, deep down we all know what is and isn’t good for us for goodness sake, example; if I asked anyone if they thought whether a piece of fried chicken from a fast food outlet was healthier than an organically grown carrot, I think we all know what the answer would be.
I would offer that going forward you think of food as being two basic commodities, the bodies Fuel, and Medicine.
So, on that rationale, what we offer here, is a whole bunch of nutritious and wholefood recipes to get you through the week, together with an information resource that we will regularly update, informing you of the latest breakthroughs in nutrition science, currently one of my favourite subjects is around the recently discovered importance of the microbiome (see below), absolutely fascinating stuff. I find it intriguing that it was thousands of years ago that the Greek physician Hippocrates, often referred to as the "Father of Medicine.", stated that "Let food be thy medicine and medicine be thy food", all those many years ago…...how have we managed to get it so wrong?
Before you start this lifestyle change, and begin this journey to healthier eating, which let’s face it, for most people will take a fair amount of adjustment\discipline, I would make just two suggestions:
Firstly, because we are all so different, - body types, genetics, age, environments, family situations, etc, I would offer the advice that it would be a good idea to visit your regular Doctor or Physician and let them know what you are doing, getting your bloods analysed for example to determine what nutrients etc you are deficient in is a great help.
And then secondly, I highly recommend booking in an appointment with a qualified Nutritionist or Dietitian, IMHO these specialists are invaluable.
Whole food nutrition
This refers to consuming foods in their natural, unprocessed state, or minimally processed state, to maximize their nutrient content and health benefits. It involves prioritizing whole, unrefined foods that are rich in essential nutrients, such as vitamins, minerals, fibre, and phytochemicals. Whole food nutrition emphasizes the consumption of fruits, vegetables, whole grains, legumes, nuts, seeds, and lean sources of protein.
Here are some key aspects of whole food nutrition:
Nutrient Density: Whole foods tend to be more nutrient-dense compared to processed foods. They provide a wide range of essential nutrients while containing fewer added sugars, unhealthy fats, and artificial ingredients. Consuming a diet rich in whole foods can provide essential nutrients while helping to manage weight. Whole foods are often lower in energy density and can promote satiety due to their high fibre and water content.
Fibre Content: Whole foods are typically high in dietary fibre, which aids in digestion, helps maintain a healthy weight, and supports cardiovascular health. Fiber also promotes satiety, making you feel fuller for longer.
Micronutrients: Whole foods are abundant in vitamins and minerals that are necessary for various bodily functions. Fruits and vegetables, for example, are excellent sources of vitamins A, C, and K, as well as potassium, magnesium, and folate. Whole food nutrition focuses on a balance of macronutrients—carbohydrates, proteins, and fats—in their natural forms. This approach encourages the consumption of healthy sources of each macronutrient, such as whole grains, lean proteins, and plant-based fats.
Antioxidants and Phytochemicals: Whole foods, particularly plant-based foods, are rich in antioxidants and phytochemicals. These compounds have been associated with numerous health benefits, including reducing the risk of chronic diseases, such as heart disease and certain cancers.
Minimally Processed: Whole food nutrition promotes the consumption of foods that have undergone minimal processing. This means choosing foods that are closer to their natural state, avoiding heavily processed and refined products that often contain added sugars, unhealthy fats, and artificial additives.
Nutrient Synergy: Whole foods contain a combination of various nutrients that work synergistically to provide health benefits. Studies suggest that the interaction between different nutrients in whole foods may have more significant effects on health than individual nutrients taken in isolation.
Fiber and Gut Health: Whole foods, particularly plant-based sources, are rich in dietary fibre. Recent research highlights the importance of dietary fibre in promoting a healthy gut microbiome, improving digestion, and reducing the risk of chronic diseases such as cardiovascular disease, obesity, and certain cancers.
Phytochemicals and Antioxidants: Whole foods, such as fruits, vegetables, and whole grains, are abundant in phytochemicals and antioxidants. These compounds have been shown to possess anti-inflammatory, antioxidant, and potential anti-cancer properties. They play a crucial role in reducing oxidative stress and supporting overall health.
Chronic Disease Prevention: Research consistently demonstrates that a whole food-based diet is associated with a reduced risk of chronic diseases, including cardiovascular disease, type 2 diabetes, certain cancers, and neurodegenerative diseases. This is likely due to the combination of beneficial nutrients and phytochemicals present in whole foods.
Individual Variations: While whole food nutrition is generally considered beneficial, individual variations exist in terms of nutrient requirements, sensitivities, and dietary preferences. Factors like genetics, age, activity level, and specific health conditions can influence the optimal dietary approach for individuals.
Sustainable and Ethical Considerations: Whole food nutrition aligns with sustainability and ethical considerations. Plant-based whole food diets have a lower environmental impact compared to animal-based diets. Additionally, choosing whole foods from organic and locally sourced options may further promote sustainable and ethical food practices.
It's important to note that scientific research in the field of nutrition is continually evolving. Staying up to date with reputable sources, consulting with healthcare professionals or registered dietitians, and considering individual needs and preferences are essential when implementing whole food nutrition principles.
Incorporating whole food nutrition into your diet can have numerous benefits, including improved overall health, increased energy levels, better weight management, and reduced risk of chronic diseases. It's important to prioritize variety and balance in your food choices, aiming for a colourful array of fruits, vegetables, whole grains, and lean proteins to ensure you're getting a broad spectrum of essential nutrients.
The Gut microbiome:
The gut microbiome refers specifically to the microbial community that resides in the digestive tract, primarily the large intestine. It is a complex ecosystem composed of trillions of microorganisms, including bacteria, viruses, fungi, and other microbes. The gut microbiome plays a vital role in maintaining digestive health, supporting the immune system, and influencing various aspects of overall well-being.
Here are some key points about the gut microbiome:
Diversity of Microorganisms: The gut microbiome is incredibly diverse, containing hundreds of different species of bacteria. Each person has a unique composition of gut microbes, influenced by factors like genetics, diet, environment, and early-life exposures.
Functions of the Gut Microbiome: The gut microbiome has numerous important functions, including:
Digestion and Nutrient Absorption: Certain bacteria help break down complex carbohydrates, fibre, and other components of the diet that human enzymes cannot digest, thus aiding in the absorption of nutrients.
Production of Beneficial Compounds: The gut microbiome produces essential vitamins (such as vitamin K and certain B vitamins) and short-chain fatty acids, which provide energy for colon cells and have anti-inflammatory properties.
Immune System Regulation: The gut microbiome interacts with the immune system, influencing its development, activation, and response to pathogens. A healthy microbiome helps maintain immune homeostasis and defends against harmful microorganisms.
Metabolism and Weight Regulation: Emerging research suggests that the gut microbiome may play a role in regulating metabolism and body weight. Certain microbes have been associated with obesity and metabolic disorders.
Gut-Brain Axis: The gut microbiome communicates with the brain through the gut-brain axis, a bidirectional communication pathway. This connection has been linked to the regulation of mood, behaviour, and cognitive function. Imbalances in the gut microbiome have been associated with mental health conditions like anxiety and depression.
Factors Influencing the Gut Microbiome: Several factors can impact the composition and diversity of the gut microbiome, including:
Diet: A diet rich in fibre, fruits, vegetables, and fermented foods promotes a diverse and healthy gut microbiome. On the other hand, a diet high in processed foods and low in fibre can negatively affect microbial diversity.
Antibiotics and Medications: Antibiotics, while necessary in certain situations, can disrupt the gut microbiome by killing both harmful and beneficial bacteria. Other medications, such as proton pump inhibitors and nonsteroidal anti-inflammatory drugs, can also have an impact.
Lifestyle and Environmental Factors: Stress, lack of sleep, exposure to environmental toxins, and certain chronic diseases can influence the gut microbiome.
Modifying the Gut Microbiome: While the gut microbiome composition is relatively stable, it can be modified through dietary and lifestyle changes. Strategies for promoting a healthy gut microbiome include:
Consuming a diverse range of plant-based foods, including fruits, vegetables, whole grains, legumes, and fermented foods.
Avoiding excessive use of antibiotics unless medically necessary.
Managing stress levels through relaxation techniques, exercise, and adequate sleep.
Understanding the gut microbiome and its relationship to health is an exciting and rapidly evolving field of research. While more knowledge is needed, maintaining a balanced and diverse gut microbiome is increasingly recognized as a critical factor for overall well-being and optimal digestive health.
FYI there is a gentleman by the name of Doctor Tim Spector, an award-winning Scientist and Author, I highly recommend you check him out. https://tim-spector.co.uk/
RECIPES
Mediterranean Chickpea Salad:
Ingredients:
1 can chickpeas (rinsed and drained)
1 cup cherry tomatoes (halved)
1 cucumber (diced)
1/2 red onion (thinly sliced)
1/2 cup Kalamata olives (pitted and halved)
1/2 cup feta cheese (crumbled)
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley (chopped, for garnish)
Instructions:
In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
In a small bowl, whisk together lemon juice, olive oil, dried oregano, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Garnish with fresh parsley before serving.
Texas Steak salad:
Ingredients:
1 cup mixed Salad (Green Cos Lettuce, Carrot, Spinach, Water Cress, Red Butter Lettuce, Pea Shoots,. Red Radish Sprouts. Kale. Beet Leaves)
1/4 cup super Slaw (Beetroot, Carrot, Broccoli)
2 x raw green beans - finely chopped
1 x 1/2 Avocado
4 x Table spoons Hummus - Roasted Kumara (sweet potato) & Butternut, mixed with Lemon juice
1 x Eye Fillet Steak (Large), cut into strips
1 x large Tomato
Cheese - Creamy cumin - layer it on thick!
Herbs - sprinkle of: Parsley, Cilantro, Basil, Sage, Tarragon, Rosemary & Thyme
Mixed Nuts\Seeds & Dried Fruits: Apricots, Dates, Raisins, Goji Berries, Sultanas, Pumpkin seeds, Sunflower seeds, Hemp seeds, Chia seeds, Almonds, Walnuts, Cashews, Hazelnuts & Coconut chips
Plum Sauce: Lather it on….
Salt and pepper to taste
Instructions:
Watch the YouTube Video... https://youtu.be/lqXYWdPSqa8
Quinoa and Avocado Salad:
Ingredients:
1 cup cooked quinoa
1 avocado (diced)
1 cup cherry tomatoes (halved)
1/2 cup cucumber (diced)
1/4 cup red onion (finely chopped)
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
1/4 cup fresh cilantro (chopped)
Salt and pepper to taste
Instructions:
In a large bowl, combine cooked quinoa, avocado, cherry tomatoes, cucumber, and red onion.
In a small bowl, whisk together lime juice, olive oil, cilantro, salt, and pepper.
Pour the dressing over the salad and toss gently to combine.
Serve chilled.
Spinach and Strawberry Salad:
Ingredients:
4 cups baby spinach leaves
1 cup strawberries (sliced)
1/4 cup sliced almonds
1/4 cup crumbled goat cheese
2 tablespoons balsamic vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon honey
Salt and pepper to taste
Instructions:
In a large bowl, combine baby spinach, sliced strawberries, sliced almonds, and crumbled goat cheese.
In a small bowl, whisk together balsamic vinegar, olive oil, honey, salt, and pepper.
Drizzle the dressing over the salad and toss gently to coat.
Serve immediately
Minestrone Soup:
Ingredients:
1 tablespoon olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 can diced tomatoes
4 cups vegetable broth
1 can kidney beans, drained and rinsed
1 zucchini, diced
1 cup green beans, trimmed and chopped
1 cup cooked whole wheat pasta
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Instructions:
In a large pot, heat the olive oil over medium heat. Add the onion, carrots, celery, and garlic. Sauté until softened.
Add the diced tomatoes, vegetable broth, kidney beans, zucchini, green beans, dried oregano, dried basil, salt, and pepper. Bring to a boil.
Reduce the heat and let it simmer for about 20-25 minutes until the vegetables are tender.
Stir in the cooked whole wheat pasta.
Serve the minestrone soup hot, garnished with fresh parsley.
Lentil Soup:
Ingredients:
1 tablespoon olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 cup dried lentils
4 cups vegetable broth
1 can diced tomatoes
1 teaspoon ground cumin
1 teaspoon paprika
Salt and pepper to taste
Fresh cilantro, chopped (for garnish)
Instructions:
In a large pot, heat the olive oil over medium heat. Add the onion, carrots, celery, and garlic. Sauté until softened.
Add the dried lentils, vegetable broth, diced tomatoes, ground cumin, paprika, salt, and pepper. Bring to a boil.
Reduce the heat and let it simmer for about 25-30 minutes until the lentils are cooked and tender.
Adjust the seasoning if needed.
Serve the lentil soup hot, garnished with fresh cilantro.
Roasted Butternut Squash Soup:
Ingredients:
1 medium butternut squash, peeled, seeded, and diced
1 onion, diced
3 cloves garlic, minced
4 cups vegetable broth
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
Salt and pepper to taste
2 tablespoons coconut milk (optional, for added creaminess)
Roasted pumpkin seeds (for garnish)
Instructions:
Preheat the oven to 400°F (200°C). Place the diced butternut squash on a baking sheet and roast for about 25-30 minutes until tender and slightly caramelized.
In a large pot, sauté the onion and garlic over medium heat until softened.
Add the roasted butternut squash, vegetable broth, ground cinnamon, ground nutmeg, salt, and pepper. Bring to a boil.
Reduce the heat and let it simmer for about 15-20 minutes.
Use an immersion
Lentil and Vegetable Stew:
Ingredients:
1 cup lentils (any colour)
1 onion, chopped
2 carrots, diced
2 celery stalks, diced
3 garlic cloves, minced
1 can diced tomatoes
4 cups vegetable broth
1 teaspoon ground cumin
1 teaspoon paprika
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Instructions:
In a large pot, sauté the onion, carrots, and celery over medium heat until softened.
Add the garlic, cumin, and paprika. Stir for a minute until fragrant.
Add the lentils, diced tomatoes (with their juices), and vegetable broth. Bring to a boil, then reduce heat and simmer for about 25-30 minutes until the lentils are tender.
Season with salt and pepper to taste.
Serve the stew hot, garnished with fresh parsley.
Moroccan Chickpea Stew:
Ingredients:
1 onion, diced
2 carrots, diced
2 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon paprika
1 can chickpeas, drained and rinsed
1 can diced tomatoes
3 cups vegetable broth
1 cup butternut squash, diced
1 cup kale or spinach, chopped
Fresh cilantro, chopped (for garnish)
Instructions:
In a large pot, sauté the onion and carrots over medium heat until softened.
Add the garlic, cumin, coriander, and paprika. Stir for a minute until fragrant.
Add the chickpeas, diced tomatoes (with their juices), vegetable broth, and butternut squash. Bring to a boil, then reduce heat and simmer for about 20 minutes until the squash is tender.
Stir in the kale or spinach and cook for an additional 5 minutes until wilted.
Serve the stew hot, garnished with fresh cilantro.
Hearty Mushroom and Barley Stew:
Ingredients:
1 onion, diced
2 garlic cloves, minced
8 ounces mushrooms (such as cremini or button), sliced
2 carrots, diced
2 celery stalks, diced
½ cup pearl barley
4 cups vegetable broth
1 teaspoon dried thyme
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Instructions:
In a large pot, sauté the onion and garlic over medium heat until softened.
Add the mushrooms, carrots, and celery. Cook for a few minutes until the mushrooms release their moisture.
Add the pearl barley, vegetable broth, and dried thyme. Bring to a boil, then reduce heat and simmer for about 45 minutes until the barley is tender.
Season with salt and pepper to taste.
Serve the stew hot, garnished with fresh parsley.
Sweet Potato and Black Bean Chili:
Ingredients:
2 medium sweet potatoes, peeled and diced
1 onion, diced
2 cloves garlic, minced
1 red bell pepper, diced
1 can black beans, drained and rinsed
1 can diced tomatoes
2 cups vegetable broth
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
Salt and pepper to taste
Fresh cilantro, chopped (for garnish)
Instructions:
In a large pot, sauté the onion and garlic over medium heat until softened.
Add the sweet potatoes and red bell pepper, and cook for a few minutes until slightly tender.
Stir in the black beans, diced tomatoes (with their juices), vegetable broth, chili powder, cumin, smoked paprika, salt, and pepper.
Bring the mixture to a boil, then reduce heat and simmer for about 20-25 minutes until the sweet potatoes are cooked through.
Serve the sweet potato and black bean chili hot, garnished with fresh cilantro.
Baked Salmon with Roasted Vegetables:
Ingredients:
2 salmon fillets
1 bunch asparagus, trimmed
1 cup cherry tomatoes
1 red onion, sliced
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
2 cloves garlic, minced
Salt and pepper to taste
Fresh dill, chopped (for garnish)
Instructions:
Preheat the oven to 400°F (200°C).
In a baking dish, place the salmon fillets and surround them with the asparagus, cherry tomatoes, and red onion.
In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper.
Drizzle the mixture over the salmon and vegetables, ensuring they are well coated.
Bake for about 15-20 minutes until the salmon is cooked to your desired doneness and the vegetables are tender.
Garnish with fresh dill before serving.
Grilled Steak with Herb Butter:
Ingredients:
2 steaks (such as ribeye, sirloin, or filet mignon)
2 tablespoons olive oil
Salt and pepper to taste
Herb Butter:
4 tablespoons unsalted butter, softened
1 tablespoon chopped fresh herbs (such as parsley, thyme, or rosemary)
1 clove garlic, minced
Salt and pepper to taste
Instructions:
Preheat the grill to medium-high heat.
Rub the steaks with olive oil and season them generously with salt and pepper.
Grill the steaks for about 4-5 minutes per side for medium-rare, or adjust the cooking time to your desired level of doneness.
While the steaks are grilling, prepare the herb butter by mixing the softened butter, chopped herbs, minced garlic, salt, and pepper in a small bowl.
Once the steaks are cooked to your liking, remove them from the grill and let them rest for a few minutes.
Top each steak with a dollop of herb butter, allowing it to melt over the steak.
Serve the grilled steaks hot with your favorite wholefood sides.
Pan-Seared Steak with Chimichurri Sauce:
Ingredients:
2 steaks (such as striploin, flank, or skirt steak)
2 tablespoons olive oil
Salt and pepper to taste
Chimichurri Sauce:
1 cup fresh parsley leaves
1/4 cup fresh cilantro leaves
2 cloves garlic, minced
2 tablespoons red wine vinegar
1/4 cup extra-virgin olive oil
1/4 teaspoon red pepper flakes (optional)
Salt and pepper to taste
Instructions:
Season the steaks with salt and pepper.
Heat olive oil in a skillet over medium-high heat.
Add the steaks to the skillet and cook for about 3-4 minutes per side for medium-rare, or adjust the cooking time to your desired level of doneness.
While the steaks are cooking, prepare the chimichurri sauce. In a food processor, combine the parsley, cilantro, garlic, red wine vinegar, olive oil, red pepper flakes (if using), salt, and pepper. Pulse until well combined but still slightly chunky.
Once the steaks are cooked, remove them from the skillet and let them rest for a few minutes.
Slice the steaks against the grain and serve them drizzled with the chimichurri sauce.
Enjoy the pan-seared steaks with a side of wholefood vegetables or grains.
Glazed Steak with Roasted Vegetables:
Ingredients:
2 steaks (such as tenderloin, T-bone, or ribeye)
2 tablespoons balsamic vinegar
1 tablespoon honey
2 cloves garlic, minced
2 tablespoons olive oil
Salt and pepper to taste
Roasted Vegetables:
Assorted vegetables (such as carrots, bell peppers, zucchini, and onions), cut into bite-sized pieces
2 tablespoons olive oil
Salt and pepper to taste
Instructions:
Preheat the oven to 425°F (220°C).
In a small bowl, whisk together the balsamic vinegar, honey, minced garlic, olive oil, salt, and pepper to make the glaze for the steak. Season the steaks with salt and pepper on both sides.
Heat a skillet or grill pan over medium-high heat. Add the steaks and sear them for about 2-3 minutes per side until nicely browned.
Brush the balsamic glaze onto both sides of the steaks and transfer them to a baking sheet.
Roast the steaks in the preheated oven for about 10-12 minutes or until they reach your desired level of doneness.
While the steaks are roasting, prepare the roasted vegetables. Toss the assorted vegetables with olive oil, salt, and pepper on a separate baking sheet.
Place the vegetables in the oven and roast them for about 20-25 minutes until they are tender and slightly caramelized.
Once the steaks and vegetables are cooked, remove them from the oven.
Let the steaks rest for a few minutes before slicing.
Serve the balsamic glazed steaks alongside the roasted vegetables for a flavourful and nutritious meal.
Super smoothie:
Ingredients:
Water - 300 ml
1 x lemon
1 x apple
1/2 avocado
1 c spinach
1 c kale
3 x carrots
2 x celery sticks
1 c blueberry’s
1 c beetroot
1/4 cucumber
1 scoop protein powder
1 scoop creatine
dash of turmeric
.