With more and more health conditions being linked to an imbalance of the microbiome, we are starting to understand the reason why it is so important to keep our gut in tip-top condition. 

The recipes for week 4’s “The Gut Reset”, are all about building up beneficial gut bacteria in our microbiome whilst also promoting smooth, regular and comfortable digestion. Accompanied by regular movement from your Silver Linings workouts, mindful activities and your excitement of what’s ahead this year – your digestive system is imperative to our overall health.

Getting to the bottom of your digestive imbalances can be so fascinating. Digestive health goes beyond bowel movements – in my clinic my clients will often choose to undergo functional testing where we can get to the nitty gritty uncovering potential imbalances in bacteria or problematic pathogens that are driving symptoms.

The post The Gut Reset: A Note From El appeared first on Hip & Healthy.

INGREDIENTS – Serves 4

1 cup dried yellow split peas
1/2 cup brown rice
3 Organic Ghee or Coconut Oil
1 tablespoons grated fresh ginger
2 teaspoons ground cumin seeds
1 teaspoon fennel seeds
1 teaspoon ground fenugreek
1 teaspoon ground turmeric
5 cups of Organic Bone Broth/vegetable stock
1 crown broccoli chopped
1 courgette (chopped)
1 cup packed baby spinach roughly chopped
1/4 frozen peas
Chopped Coriander
Plain natural Coconut Yoghurt

METHOD

In a large lidded saucepan heat ghee and add the ginger and cook, stirring, for 30 seconds. Add the cumin, fennel seeds, fenugreek, and turmeric. Cook until fragrant.

Add the split peas & rice and coat in the spices. Pour in bone broth/stock. Bring to a boil & cover then reduce to a low heat to simmer for 35-45 minutes and most of the liquid has been absorbed. (You may need to add more water if the mixture starts to stick to the bottom of the pan)

Stir in your veggies & cover and cook for another 4-5 minutes.

Serve warm sprinkled with coriander and a dollop of Coconut Yoghurt & Pepper or store in the fridge for up to 5 days to enjoy as lunch.

Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.

Green Shakshuka

The post Gut-Loving Kitchari appeared first on Hip & Healthy.

INGREDIENTS

1 Red Onion
1 red pepper
1 cup mushrooms
1 cup frozen peas
2 cups spinach
1 garlic clove
1 cup of brown basmati rice
200g firm tofu
2 tablespoons of kimchi (I use Cultured Collective)
1/2 cup cashews
1 tablespoon liquid aminos/soy sauce
1 teaspoon turmeric
1/2 teaspoon black pepper

METHOD

Cook your rice as per instructions.

Chop your veggies into long strips and your tofu into cubes.

In a large frying pan, sautee your onion, red pepper, mushroom and tofu in a splash of coconut oil and your chopped/minced garlic clove

Once soft, add 2 tablespoons of kimchi and stir through.

Add your frozen peas, spinach, liquid aminos, turmeric and black pepper and stir through to coat the ingredients in flavour.

Once cooked, add your rice and stir through

Serve with a sprinkling of cashews and an additional splash of liquid aminos or soy.

Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.

Cauli & Squash Traybake

The post Kimchi Fried Rice appeared first on Hip & Healthy.

INGREDIENTS – Serves 1

1 large sweet potato
1/2 avocado
1 tablespoon Broccoli Sprouts
1 tablespoon tahini
Juice of 1/2 like
1/2 teaspoon chilli flakes

METHOD

Slice your sweet potato into thin slices and put it in the toaster like you would with bread.

Slice your Avocado and in a bowl, smash with salsa, chilli flakes and salsa.

Once the sweet potato has popped, top with your smashed avo and choice of toppings – I love broccoli sprouts, tahini and a sprinkle of pumpkin seeds.

Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.

Raspberry & Beetroot Energy Balls

The post Sweet Potato Toasts appeared first on Hip & Healthy.

Bitter ingredients  – rocket, watercress, dandelion, artichoke hearts, cacao nibs. Starting every meal with something bitter (especially if it’s green) is a great way to naturally stimulate our digestive juices to ensure that our digestive enzymes are flowing!

Cruciferous Vegetables – these are your fibrous veggies such as kale, broccoli, Brussels sprouts, and cauliflower. These work to bulk up our bowel movements and keep things moving along – but importantly, they also contain a key liver-supporting compound called Indole-3-Carbinole which supports the 2^nd phase of the liver detox system. 

Grains – think brown rice, buckwheat, quinoa, spelt, oats and millet, these are all wonderful sources of soluble fibre which keep our digestion regular but also a source of prebiotic fibres to lay the foundation of good gut health. 

Yoghurt – I personally avoid dairy, it doesn’t sit well with me, so I really enjoy Coco’s Coconut Yoghurt for this reason as its naturally rich in probiotic bacteria such as Lactobacillus which is like a warm hug for our gut with increasing research on its benefits for skin conditions too. BUT for those who can tolerate dairy, opting for full-fat Greek yoghurt is a perfect staple. I use yoghurt for breakfasts, to make a smoothie that extra bit creamier, or as an alternative to ice cream when I fancy something a little less sweet in the evening!

Nuts and Seeds – Nuts such as Walnuts, Cashews, Almonds, Brazil Nuts and Hazelnuts all count towards your plant points for the week whilst being nourishing to the body providing essential proteins, fats and minerals. Research has even shown that including a handful of good quality Brazil nuts can provide your body with its daily requirement of selenium for the day, an essential mineral for our reproductive system, metabolism and hair, skin and nails. Similarly seeds such as chia, and flax naturally keep digestion regular by drawing water to the colon.

Active Probiotics – Probiotics are the ingredients that feed our healthy gut bacteria and therefore contribute to the strengthening of our gut lining and optimisation of our digestive function. Foods such as Sauerkraut, Kimchi, Miso and Tempeh are all fantastic sources of fermented foods as well as eating products that are enriched with live cultures such as yoghurts, probiotic drinks and spreads. I really like using the Cultured Collective products.

Dark Chocolate – I love to have a few squares of dark chocolate every day! It’s a treat for my tastebuds BUT it’s also rich in magnesium which is totally needed for our nervous system, digestion, hormonal health and beyond! Research has even shown that 85% dark chocolate has a probiotic action too which means it’s good for the gut too! – but just be careful if it’s above 70% in the late afternoon, dark chocolate does contain caffeine, remember.

The post A Nutritional Therapist Shares Her Gut-Loving Shopping List appeared first on Hip & Healthy.

Balancing blood sugar is the first step when looking to support any health concerns, especially those about boosting energy, motivation and concentration throughout the day. In the present day, many of our diets are high in refined carbohydrates, hidden sugars and poor-quality fats whilst being insufficient in whole foods such as fruits, vegetables and fibres – bring on the blood sugar rollercoaster. 

The recipes in this week focus on good quality protein, fats and minerals that keep our blood sugar in check and keep us feeling satisfied for longer. There are also some additional ingredients such as Ceylon Cinnamon and foods rich in the mineral Chromium which have been shown to enhance our bodies’ reaction to glucose. These tips and tricks are things I often share with my skin clients as well as those with hormonal conditions such as PCOS and PMS. 

Top tip – Whilst ‘reducing your sugar intake’ the first few days will be a little challenging, which is why we have increased and optimised other bits and bobs earlier on to make the transition easier! Focus on good quality rest and sleep which will have a profound impact on your hunger signalling too! 

The post Ditch The Sugar: A Note From El appeared first on Hip & Healthy.

INGREDIENTS

1 bag of wild rocket
1 bag of watercress
1 cup of fresh dill
1 cup of lettuce
2x cups of chopped radishes
For the dressing:
2 tablespoons of Apple Cider Vinegar (with the Mother)
1 tablespoon of Olive Oil
Juice of 1 lemon
1 Garlic Clove

METHOD

Combine all salad ingredients in a large bowl and toss to combine.

In a blender, combine all the dressing ingredients and blitz until smooth adding water to create a runny liquid.

Decant your dressing into an airtight jar and the salad into an airtight container to keep refrigerated for up to 5 days.

Serve with each meal by drizzling the dressing over the salad and having a few forks before each meal.

Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.

The post The Better Bitter Salad appeared first on Hip & Healthy.

INGREDIENTS

1 cup natural flavoured protein powder (I used Motion Nutrition Roasted Peanut Protein Powder
3 tablespoons ground almonds
1 cup cold water
½ cup almond butter
1 cup millet flakes (use oats if not able to find millet)
¼ cup Cacao Nibs
½ teaspoon Ceylon cinnamon
½ bar 85% dark chocolate

METHOD

Add protein powder, ground almonds, Ceylon cinnamon and water in a bowl and combine.

Add nut butter and millet combining until crumbly.

Once crumbly, add cacao nibs and a splash more water if needed until combined into a cookie texture dough.

Use coconut oil to ‘grease’ your hands and use a tablespoon to scoop out the dough into your hands and roll into equal balls.

Place onto a lined tray and place in the freezer for 30 minutes. Remove from the freezer and store in the fridge for up to 5 days

Optional:

Dark chocolate in a bowl over simmering water

Remove from the freezer and place onto a plate, drizzle dark chocolate over the balls.

Place back into the fridge for the chocolate to harden and chill.

Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.

The post Salted Cookie Dough Balls appeared first on Hip & Healthy.

INGREDIENTS – Serves 4

1 Large Onion (red or white)
225g Onions
2-3 Medium Leeks
2 cups of Bone Broth/Vegetable Stock
1 tin of Butter Beans (drain and rinse)
100ml cream or Nush Cream Cheese
Himalayan Salt
Black Pepper
500ml of water
Olive Oil

METHOD

Chop your potatoes (no need to peel, just wash) and leeks.

In a large pan, heat your oil. Once heated, add the onions, potatoes, leeks to soften.

Once soft, add your broth, butter beans and water and bring to a boil. Leave to simmer for 10 minutes.

Once cooked blitz with a hand blender, or – leave to cool and blend in your smoothie blender until smooth.

Serve by stirring through your cream or nush cream cheese and a sprinkle of Pumpkin Seeds.

Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.

The post Butter Bean, Leek & Potato Soup appeared first on Hip & Healthy.

The bitter truth is that quitting sugar is no easy task. Your apparent lack of willpower when finishing the tub of ice cream is not your fault. Sugar is highly addictive and the effects can literally hijack the brain making us want more and more. What’s worse, there’s not much it’s good for. Of course, we all need sugar in our diet. It is an important energy source after all. BUT in excess, it can cause digestive, sleep and mood disruptions and could even be the root cause of those pesky breakouts you can’t seem to budge.

However, with a few tricks up your sleeve, it’s totally possible to finally conquer the sweet stuff. Follow our 10 steps and say hello to an all-round healthier new you…

1. Go Cold-Turkey

Yes, it is frustrating that something so tasty can be so addictive. The more we eat, the more we want. Sugar prompts the release of neurotransmitter called dopamine. Dopamine stimulates the same reward pathway as cocaine and heroin. No wonder it’s so hard to resist!! The best way to go about banishing sugar is to treat it like a drug. Go cold turkey for a month. This allows you to recalibrate your taste buds and dramatically reduce cravings.

2. Detox your home and desk

Out of sight, out of mind really does help. Why torture yourself with the site of chocolate every time you open your fridge? Make things easy by clearing the kitchen cupboards and desk space of all temptations.

3. Tell your family, friends and co-workers

By confiding in friends and co-workers about your plans, they will be less likely to wave the office cake tray under your nose. You never know once they see you reaping the benefits, they may even want to join you!

4. Read every food label

Hidden sugars are found in the strangest places!! But sometimes reading food labels can be a bit of minefield. To make things easier just follow this simple rule: If the food product contains more than 15g per 100g, this will be in the red zone of the traffic light label – this should ring alarm bells.

5. Kill your cravings with a low-sugar treat

If you really need a sweet fix, try whizzing some berries in a blender with natural yoghurt and seeds. The protein and healthy fats will keep your blood sugar levels stable and you’ll still get the sweetness your craving for. *Top tip – add a pinch of cinnamon to curb the cravings even further

6. Cook from scratch

This is the easiest way to control sugar intake – say goodbye to hidden sugar, additives, colourings, chemicals and flavourings.

7. Eat protein and healthy fats at each meal

Protein and healthy fats are great for balancing blood sugar levels. They keep you fuller for longer, prevent energy dips and reduce sugar cravings. Eat lean meats, fish, nuts & seeds, tofu, avocado, cold-pressed oils, beans and pulses, natural yoghurt, eggs, nut and seed butters.

8. Up your chromium intake

If you struggle with intense sweet cravings then it may be worthwhile supplementing with chromium. This mineral helps to keep blood sugar levels stable and cravings at bay.

9. Flex your ‘I’m not eating sugar’ muscle daily

Each time you flex your ‘I’m not eating sugar’ muscle you are forming a new neural pathway in the brain – over time this will form into a healthy habit. Each time you resist sugar, don’t think of it as a burden – think of it as a strengthening exercise.

10. Indulge in life, not sugar

Don’t use the sweet stuff to change your mood. Instead, use nourishing life pleasures – have a bath, get a massage, laugh with a friend, watch your favourite film –the list is endless.

Green Smoothie Bowl & Cacao “Crunch”

The post Still Craving Sugar Post-Christmas? 10 Ways To Take Back Control appeared first on Hip & Healthy.