Welcome to our spring newsletter.
We hope that the cold and wet weather will soon be a distant memory and we can look forward to enjoying this season of longer days and new beginnings.
We are very pleased to be featured in this month's Haslemere Life magazine. Click below to read more.
(offer ends 31st May)
Don't wait to improve your personal nutrition.
For time-short or long-distance clients we are offering a
Mini Consultation by phone or by Skype, including:
3-day food diary analysis
Follow up 30 minute telephone or Skype consultation on issues raised
Advice, in writing, on discussed dietary changes
10% discount and free delivery on any vitamins purchased
Key Vitamins to Support Your Teen
With revision and exam season looming many teenagers may be feeling stressed. Stress hormones use up a variety of key vitamins such as vitamin C, magnesium and zinc, so foods rich in these will be beneficial. However it's not always possible to make sure your teen is eating as well as you would like, so if you want to supplement we would recommend the following:
Magnesium: To support energy and the nervous system during the day as well as being 'calming and soothing' supporting quality sleep if taken in the evening.
Omega 3: To support brain, heart and eye health.
Multi Vitamin: Choose one especially for teens to include all the key nutrients a growing teen needs, such as supporting normal psychological and cognitive function, hormonal fluctuations and the reduction of tiredness and fatigue.
We stock a range of key vitamins from a company called Wild Nutrition. If you are interested in finding out more about these or other vitamins, please click on the button below. We will give you 10% off any order you make through us plus free delivery.
What's the Alternative?
For a pre-supper snack, why not try edamame beans instead of reaching for the crisps? You can buy them frozen, drop them in boiling water for about 4 minutes, run them under cold water, pat dry and lightly sprinkle with rock salt. They are a delicious snack for all the family and are rich in protein, isoflavones (so a great provider of oestrogen) and fibre.
Did you know…?
There are more immune reactions in your gut over the course of one day than in the rest of your body in your entire lifetime. Gut health is key to our overall wellbeing. Don't forget the prebiotics that act as the fertiliser to the probiotics and together create a healthy microbiome.
Examples of prebiotic foods are: asparagus, Jerusalem artichokes, chicory, onions, garlic, legumes and pulses.
Examples of probiotic foods are: cottage cheese, fermented meats and vegetables, fatty fish, kefir, sauerkraut, yoghurt, sourdough bread and olives.
Top 5 Tips for spring!
1) Get gardening - not only is there a bacterium in soil that encourages your body to release the happiness-boosting hormone serotonin but exposure to tiny soil-based organisms helps to defend against bad bacteria, resulting in a thriving microbiome in your gut
2) Now that we have greater access to vitamin D rich sunshine, it is important to get out in the sunshine, absorb the UVB rays and stock up on this important vitamin. The more skin exposed the more vitamin D is absorbed so when the sun is shining roll up your sleeves for 15 minutes every day.
3) Take advantage of the higher nutritional content of seasonal spring vegetables and enjoy the move from root vegetables to lighter spring greens in salads and soups (see recipes below)
4) Boost your brain – use the new season to assess your diet and ensure you are getting enough of the right foods to aid brain and cognitive functions. Top ‘smart foods’ include blueberries for antioxidants and vitamin C, oily fish such as salmon, mackerel and sardines for omega-3 fatty acids, nuts and seeds for vitamin E and wholegrain foods such as brown pasta and granary bread to give the brain a steady supply of energy through slow glucose release. Finally, don’t overlook water. Dehydration can shrink brain tissues and damage concentration.
5) Practice Yoga - the benefits are endless but after months of eating starchier, richer foods many yoga poses help to release toxins and create space in the mind to enjoy the delights of spring.
Our Favourite Seasonal Recipes
Spring onion, pea and mint soup with parmesan crisps - serves 6
1 knob butter
1 clove of garlic
1/2 bunch of spring onions (plus extra for serving)
1 medium potato (chopped)
1.5 litres of vegetable stock
500g of frozen peas
1/2 bunch of mint
80g of finely grated parmesan cheese
Heat the butter in a heavy based pan and add the onions and garlic. Stir for a few minutes until they begin to soften but not colour.
Add the potato and stock, bring to simmer and cook for about 10 minutes until the potatoes are soft.
Add the peas, bring back to the boil, add the mint and simmer for a couple of minutes.
Remove from heat and whizz with a stick blender until smooth.
Season well with salt, pepper and a squeeze of lemon juice.
For the parmesan crisps, place 6 strips of parmesan shavings on a baking sheet lined with parchment and place under a high grill. Grill for a couple of minutes until the cheese has melted and lightly golden. While still warm ease the crisps from the baking parchment with a palette knife and leave to cool until firm.
Rhubarb and potato tray bake serves 4-6
by Anna Jones
Serve this in its baking tray on the table for maximum effect. Vegans could use firm tofu in place of the feta, maple syrup instead of honey, and olive oil for butter.
Prep 15 min
Cook 45 min
750g waxy potatoes
A few sprigs rosemary
2 bay leaves
1 tbsp fennel seeds
2 tbsp cider vinegar
2 tbsp runny honey
Salt and black pepper
200g feta, cut into rough cubes
300g rhubarb, cut into 5mm slices
30g butter or olive oil
50g rolled oats
25g almonds, toasted and roughly chopped
Heat the oven to 220C/425F/gas 7.
Cut any large potatoes into halves or quarters, and tumble them into your largest roasting tray. Add a good pinch of salt and pepper, most of the rosemary, the bay and fennel seeds.
Mix the vinegar, honey and three tablespoons of oil, and pour half of it over the potatoes, saving the rest for later. Toss everything together to coat the potatoes, then roast for 25 minutes, until they are beginning to turn golden.
Once the potatoes have had their time, take them out of the oven, add the feta and rhubarb, gently toss to mix, and roast for another 15-20 minutes.
While this cooks, heat the butter in a frying pan with the remaining rosemary and add the oats, chopped almonds and a good pinch of salt. Move everything around the pan until the flakes are golden and smell buttery and toasty, then transfer to a bowl to cool.
The bake is ready when the rhubarb has softened but is still holding its shape and the potatoes are burnished and crisp.
Pour the rest of the honey dressing over the tray and toss to coat everything. Sprinkle the oats over the top and serve in the middle of the table with some greens.