Food for the brain recipe: Salmon and Ginger Parcels


Your brain is really fat! In fact, 60% of it is made up of fatty acids, these are the long snake-like building blocks of fat molecules required for proper brain structure and function. Fatty acids come in many varieties, yet the brain has a clear favourite — and salmon is full of it. More than two-thirds of the brain’s fatty acids are docosahexaenoic acid (DHA), an omega-3 fatty acid found primarily in oily fish, although some vegetarian sources exist as well. We are metabolically incapable of making DHA on our own and must, therefore, get it from our diet.

Delicious Lemon Bars


This is one of the snacks we made for our WaistWatchers group which meets every other Thursday.

75g ground almonds
25g coconut flour
3 tbls coconut fat
30g Xylitol or coconut palm sugar
1 egg, beaten

3 eggs
30g Xylitol or coconut palm sugar
1/2 tsp baking powder
Juice and zest of 1/2 lemon

Preheat oven to 180C. Cover a 8 x 8 square tin with greaseproof paper and grease.

5 Healthy-in-a-Hurry Dishes

If you’ve ever found yourself wondering what you can cook that’s quick and nutritious for you and your family, here are 5 healthy-in-a-hurry recipes. These meals are:

– quick to prepare (under 15 minutes)
– quick to cook (under 30 minutes)
– nutritious (as well as being full of nutrients, they will help you feel satisfied, support your blood sugar, energy levels and weight loss)

Most of the ingredients you may have in your cupboard at home but if not, you can keep the recipes on your phone etc and buy the ingredients on your way home. These are main course recipes and you may want to buy accompaniments e.g. salad, vegetables or sweet potatoes (see sweet potato chips recipe below).

Turkey or chicken with avocado cream
Serves 2
15 minutes to prepare and 12 minutes to cook chicken or turkey

Anti-inflammatory smoothie

This is my own recipe and it’s become part of my spring breakfast regime. I tend to have it on the mornings where I need something very quick as it takes minutes to prepare. I include some key anti-inflammatory ingredients (see below) but I also just throw in what’s available. I tend to limit how much fruit I add. Although fruit is healthy,  it contains a sugar (fructose) which can actually increase inflammation. In practice, this means that if I add berries, I don’t also add pineapple or any other fruit.

Anti-inflammatory ingredients

What nutritionists eat for breakfast – day 7

Good day!

This is the last day of our breakfast posts and you’re in for a treat. As well as posting my ‘an-hour-before-yoga’ breakfast which needs to be quick and not too filling, I’m also posting the Granola I’ve made for next week. Our clients love this recipe and we always get good feedback about it. I made a big batch which should last the whole family about 3 days – although I’ve seen it being eaten as an after school snack too.

yoghurt photo

CoYo coconut yoghurt with berries and flaked almonds. That’s it. No need for a recipe, you just need to construct it. The yoghurt is available from Waitrose, Ocado, Beyond The Kale (in Bath Green Park) or other health food shops.

What nutritionists eat for breakfast – day 6

Bacon brunch
I delayed breakfast today as I had dinner later than usual last night – we were out running our Waistwatchers classes and enjoying chatting to our lovely members. But eating dinner at 9pm means that I like to postpone breakfast until I feel ready for it, and today that was at 10.30am. I fancied something more substantial and savoury, and have some lovely organic, preservative free bacon in my fridge that was calling to me.

What nutritionists eat for breakfast – day 5


Poached egg, warmed avocado and tomatoes on sourdough rye

I didn’t have breakfast till later this morning so wanted something a little more substantial. The protein in the egg and the healthy fat of the avocado and olive oil all help to stabilise blood sugar and so keep me full till lunch which would be about five hours later. I warmed the avocado and tomato because I just don’t like eating cold food in the Winter.

What nutritionists eat for breakfast – day 4

Smoked salmon platter
Breakfast today is more a case of slicing and assembling rather than cooking, but it’s really delicious none the less, and can be put together quickly for those in a rush. Plus it offers a great balance of protein, healthy fats, fibre and slow-release carbohydrates so you’ll stay full and energised for a good few hours afterwards.

What nutritionists eat for breakfast – day 3

photo 1
Bircher Muesli and Berries

Bircher Muesli

This is a quick breakfast you can prepare the night before. It was created by a Swiss physician called Maximilian Bircher-Benner for his patients in the 1900s. His recipe requires the oats to be soaked in milk for a period of time to soften them, making them easier to digest. He was ahead of his time because soaking cereals, pulses, nuts and seeds increases the nutrients available, makes them easier to digest and it neutralises the negative effects of too much phytic acid and other anti-nutrients.

What nutritionists eat for breakfast – day 1

photoEmma and I have decided to take it in turns to post our breakfasts for 7 days. Be prepared to see some untraditional fayre!

It occurred to us a long time ago that there are no rules when it comes to the first meal of the day. The priority is nutritious, delicious and easy.

Breakfast is incredibly important when it comes to blood sugar balance, and in fact research suggests that what you choose to eat in the morning sets the pace for the day and can have a lasting impact for many hours afterwards. The key is to include quality protein with each and every breakfast, which will help to keep you feeling full, focused and energetic all the way to lunchtime.

Here’s a picture of this morning’s breakfast. It may look more like lunch! I don’t like juicing in the Winter and wanted something light-ish as I was going to be contorting myself into yoga poses later. It’s Pea, Fennel and Kale soup with a poached egg.

I made a big batch of the soup yesterday for lunch and decided to keep some by for quick breakfasts.The recipe below is a guide because soup is not an exact science for me. I use whatever is in the fridge. My only rule is to keep to the same colour ingredients. For example, this soup uses green vegetables and if I added an orange food (say, carrot), it would have made the soup a brownish colour which doesn’t look as appetising.

Pea, Fennel and Kale Soup
Nob of butter or 1 tbsp coconut oil
1 garlic clove, chopped
1 onion, chopped
1 fennel bulb, sliced
200g peas, fresh or frozen
Bunch of Kale
Sprigs of parsley or mint
600ml vegetable or chicken stock

Heat coconut oil or butter in a pan and add the diced onion and minced garlic. Fry until golden over a medium heat. Add in the sliced fennel and fry for another 2 minutes.
 Add the stock, kale and peas and bring to the boil.

Once boiled simmer for 10 minutes and blend until smooth. Season to taste and serve in a bowl with some chopped fresh herbs and a poached egg.

Have we convinced you that soup is a breakfast option – especially on a cold morning?