SHAKSHUKA with greens, lentils & feta

I love anything that I call ‘one-and-done’, by which I mean it uses just one pan to cook and serve. The base of this shakshuka is lentils, which bring such substance to the dish. You can add any greens; I’ve suggested chard, but spinach, cavolo nero or kale are great, too. It’s a fantastic sharing dish for when you’ve got a full house: just pop it in the centre of the table with a pile of toast and it keeps everyone going for the day. The perfect brunch.

SERVES 4

1 tablespoon olive oil

1 onion, finely sliced

3 garlic cloves, crushed

1 tablespoon smoked paprika

1 teaspoon ground cumin

1 tablespoon harissa paste

10 chard stems, leaves and stalks roughly chopped

2 small courgettes, coarsely grated

400g (14oz) can of green or brown lentils, drained and rinsed

Finely grated zest of 1 lemon

500ml (18fl oz) hot vegetable stock

4 large eggs

100g (3½oz) feta cheese, crumbled

1 tablespoon chopped flat leaf parsley leaves

Sea salt flakes and freshly ground black pepper

Sourdough toast, to serve (optional)

Method

1. Preheat the oven to 180°C fan (400°F), Gas Mark 6.

2. Set a shallow flameproof casserole or large frying pan over a medium heat and add the olive oil. Once the oil has warmed, stir in the onion and garlic. Reduce the heat to low and allow to cook for 5 minutes, stirring occasionally. Stir in the paprika, cumin and harissa paste and cook for a further minute.

3. Add the chard and courgettes, stir, then cook for 5 minutes to wilt the greens. Next, stir in the lentils, lemon zest and hot stock. Bring to a simmer, stirring occasionally and seasoning with salt and pepper.

4. Make 4 wells in the pot with the back of a spoon and crack an egg into each. Cook until the whites are set but the yolks are still runny, about 8 minutes.

5. Scatter the crumbled feta and parsley on top, then serve, with toasted sourdough, if you like.

INSTANT BENTO NOODLES

This is so fun! For all of us who lead busy lives and need a lunch on the go, here is a recipe that will be so useful. All you need to cook it at work is a kettle. I switch out the vegetables for whatever I have, as it’s great for using up leftover greens, peppers, mushrooms, tomatoes, green beans and so on. I’ve specified using brown rice noodles here. That’s because I’ve recently been moving more towards eating nutritious whole grains, such as brown rice and wholewheat couscous, rather than their refined equivalents, as well as using more wholemeal and less white flour in my baking. You can, of course, use any noodles you prefer, or that you have in the house.

SERVES 1 BUSY PERSON

50g (1¾oz) nest of noodles, ideally brown rice noodles

½ carrot, peeled and cut into thin matchsticks

1 spring onion, sliced

4 spears of purple-sprouting broccoli, halved lengthways

50g (1¾oz) greens – spinach, chard or kale – coarse stems removed, leaves finely sliced

Pinch of chilli flakes

2.5cm (1-inch) piece of root ginger, peeled and grated

1 tablespoon chopped flat leaf parsley leaves, or coriander leaves

1 tablespoon miso paste

1 tablespoon toasted sesame oil

METHOD

1. Place the brown rice noodles, slightly broken, in an airtight lunch box or glass jar, or whatever you have. The only important thing is that you want it to be leak-proof for this.

2. Add the prepared vegetables, chilli flakes, ginger, herbs, miso paste and sesame oil. Close the box or jar.

3. When you are ready to eat the bento noodles, pour in enough boiling water to just cover the veg and noodles. Place the lid back on and leave to steam for 5 minutes, giving it a good shake every minute, then dig in!

BEETROOT-CHOCOLATE CUPCAKES WITH COCONUT ICING

MAKES 12

If you’ve never tried a beetroot-chocolate cake, then you are in for such a treat! The beetroot brings a delicious moist texture and the cakes are majestically rich and deep in flavour, while remaining very light in texture. Topped with the exotic coconut icing, these are complete heaven!

300g (10½oz) cooked beetroot, peeled and cut into chunks

230g (8oz) pitted dates, chopped

115g (4oz) unsalted butter, melted

1 tablespoon tamari

2 teaspoons vanilla extract

85g (3oz) cacao powder

4 eggs

FOR THE ICING

165g (5¾oz) full-fat cream cheese

50g (1¾oz) coconut cream

2 tablespoons maple syrup

METHOD

1. Preheat the oven to 170°C fan (375°F), Gas Mark 5.

2. Blend the beetroot in a food processor with the dates, melted butter, tamari and vanilla extract until smooth.

3. Add the cacao, then the eggs (adding them at the end helps stop the cacao travelling up the sides of the machine). Blend until smooth and creamy.

4. Line a 12-hole muffin tray with paper muffin cases and transfer the mixture into the cupcake cases. These don’t rise and puff up, so fill them almost to the top.

5. Bake for 17–19 minutes. The cakes are ready when still slightly soft in the middle and will firm up as they cool. Cool on a wire rack, then transfer to the refrigerator.

6. To make the icing, whisk all the ingredients together and place in the refrigerator for at least 30 minutes to thicken up.

7. Now spoon the icing on the cupcakes and eat. Pure bliss!

VEGGIE-VIBES POWER BOWL

SERVES 2

When I am feeling overworked and not taking the best care of myself, I make this salad in a big batch, to keep me going (it lasts three days in the refrigerator). When I fuel my body with fresh vegetables and proteins, I feel the difference after a few days, both physically and mentally.

2 beetroot, cooked, peeled and grated or julienned

2 carrots, peeled and grated or julienned

6 large chard leaves (or use kale, spinach or cavolo nero) finely chopped, all leaves chopped

10 broccoli florets, or spears of purple-sprouting broccoli, either slim or halved lengthways

400g (14oz) can of chickpeas, drained and rinsed

1 tablespoon roughly chopped flat leaf parsley leaves

1 tablespoon torn or whole mint leaves

FOR THE LEMONY DRESSING

Finely grated zest and juice of 1 lemon, plus lemon wedges to serve

1 teaspoon Dijon mustard

1 teaspoon honey

100ml (3½fl oz) extra virgin olive oil

Sea salt flakes and freshly ground black pepper

METHOD

1. Place all the ingredients for the lemony dressing in a large mixing bowl and whisk together, seasoning well.

2. Tip the prepared beetroot, carrots, chard or other greens, broccoli, chickpeas and herbs into the mixing bowl with the dressing. Season with salt and pepper and toss well, then serve, with lemon wedges on the side.

The post Clodagh McKenna’s Happy Cooking Recipes That You’ll Love (think bento noodles and beetroot cupcakes)… appeared first on Hip & Healthy.

SERVES 8

Ingredients:

2 1/2 cups (260 g) super-fine blanched almond flour

3/4 cup (75 g) finely shredded unsweetened coconut

1 teaspoon baking powder

1/2 teaspoon baking soda

3/4 teaspoon pink salt

4 large eggs, room temperature (see Note)

2 tablespoons melted coconut oil, plus extra for greasing

2/3 cup (210 g) pure maple syrup

11/2 teaspoons almond extract

5 oz (142 g) coarsely chopped dark chocolate (see Note)

1/2 cup (62 g) sliced almonds, for the topping

Method

Preheat oven to 350°F. Grease a 9-inch (23-cm) nonstick springform pan and line the bottom with a parchment paper round. In a medium mixing bowl, whisk together almond flour, coconut, baking powder, baking soda, and salt, breaking up any lumps. Add the eggs, coconut oil, maple syrup, and almond extract and whisk until the ingredients are well combined and the batter is smooth.

When you get to the chocolate, swap your whisk for a rubber spatula and fold the chocolate into the batter until it’s evenly distributed. Pour the batter into the springform pan and spread it toward the edges. Tap the pan on the counter to level the batter. Sprinkle the sliced almonds evenly over the top, with the goal of covering all the batter. Bake on the centre rack for 30 minutes. Cool before transferring to a serving plate.

The post Coconut-Almond Snack Cake and Dark Chocolate Chunks appeared first on Hip & Healthy.

This hearty beef dish, paired with your favorite vegetable mash, is as simple as it is comforting. It fills your home with the warm, inviting aroma of French onion soup and provides essential nutrients that can be lacking if red meat isn’t part of your regular rotation. Low-effort yet high-volume, it’s a meal you can enjoy for several days in a row or freeze for a quick, satisfying dinner down the line.

Savory French Onion Beef

SERVES 10

Ingredients:

1/2 red onion, thinly sliced on a mandoline (see Note)

1 yellow onion, thinly sliced on a mandoline (see Note)

10 garlic cloves, minced

1 tablespoon pink salt

1 tablespoon apple cider vinegar

4 lbs (1.8 kg) boneless beef chuck roast, twine removed

Chopped chives, for garnish (optional)

Maldon flake salt, for sprinkling

Vegetable mash of choice, to serve

Method:

Combine all ingredients, except chives and flake salt, in a slow cooker in the order listed, with the chuck roast sitting on top. Cover, set it to high, and cook for 3 hours.

Use a pair of tongs to flip over the roast, then cook for another 3 hours.

Using 2 forks, break roast into smaller chunks so it will cook evenly and absorb all the other flavors. Cook for another 2 hours.

This creamy cauliflower mash is a righteous stand-in for mashed potatoes. Simmering the cauliflower in coconut milk – instead of boiling in water and pouring it away – preserves its nutrients.

Garlic Mashed Cauliflower

SERVES 6–8

Ingredients:

2 large heads of cauliflower, finely chopped

1 (13.5-oz/400-ml) can full-fat, additive-free coconut milk

3 large garlic cloves, roughly chopped

2 teaspoons pink salt, plus extra to taste

Maldon flake salt, for sprinkling

Chopped chives, for garnish

Method:

In a stockpot, combine cauliflower, coconut milk, garlic, and pink salt. Cover and bring to a boil. Reduce heat to medium-low and gently simmer for 20 minutes, until cauliflower is very tender. Remove from the heat, uncover, and allow it to sit for 10 minutes so the excess moisture can evaporate.

Transfer the mixture to a food processor and process until smooth. (Alternatively, you can use an immersion blender for a denser, silkier purée.) Season to taste with more pink salt.

Transfer to a serving bowl, then sprinkle with flake salt and chives.

Excerpted from In Good Health: Uncomplicated, Allergen-Aware Recipes for a Nourished Life © 2025 by Rachel Riggs. Reproduced with the permission of Figure 1 Publishing.

Photography by Colin Price and styled by Marian Cooper Cairns.

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I have only recently found affection for the aubergine. Perhaps it was because they were often rather bitter, although most growers now breed this out. More likely, it was because I had only ever eaten them in rather unimaginative ways, as a miscellaneous mush. Once you get your head around their anatomy, you can then truly get excited by their versatility. This recipe was inspired by a very special tapas bar we visited in Barcelona. The aubergines had been deep-fried and were crisped to perfection. They were doused in honey and sprinkled with herbs, one of the most joyous ways I have ever eaten them. We asked for  thirds.

INGREDIENTS:

3 small/medium red onions

2–3 aubergines

4 tablespoons extra virgin olive oil

flaky sea salt

For the dressing

200ml (7fl oz) extra virgin olive oil

5 tablespoons balsamic vinegar

2 garlic cloves, crushed to a paste

To serve

2 tablespoons roughly chopped walnuts

2 tablespoons pumpkin seeds

2 tablespoons sunflower seeds

1 small bunch of parsley, roughly chopped

a few sprigs of thyme

4 tablespoons fresh goat’s curd

2–3 tablespoons local runny honey

a drizzle of extra virgin olive oil

METHOD

Fire up your barbecue ready for two-zone grilling so that you can cook directly and indirectly – simply light charcoal on one side of your barbecue and leave the other side of the grill fire-free. This gives you heat flexibility and instantly puts you more in control of the fire. Make sure your fire has settled down to glowing embers; a nice steady heat, nothing too fierce.

Wrap the onions tightly in foil and throw them into the coals of the fire. Leave to roast in the embers for around

30–40 minutes. Using tongs, remove the onions, peel off the foil and leave to cool slightly.

Slice the aubergines into strips, then lightly prick the flesh with a fork. Cover with a generous amount of olive oil and a good pinch of sea salt. Using tongs, carefully lay the aubergines over the grill and cook for about 2–3 minutes, or until they have become tender and lightly charred. Once cooked, move to the back of the barbecue where they can keep warm.

In a clean jam jar, combine the olive oil, vinegar and crushed garlic. Twist on the lid and give the dressing a good shake.

The red onions should now be cool enough to handle. Remove the tough outer skin, then slice the flesh into quarters.

Arrange the onion quarters on a platter. Drape the aubergines over them and drizzle with the dressing, allowing the flesh to really soak it up. Serve sprinkled with the nuts, seeds and herbs, then dollop on the goat’s curd. Finish with a generous drizzle of runny honey and some really good olive oil.

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CREAMY LEEK, MUSHROOM + BUTTER BEAN PIE

Ingredients: 

1 tsp olive oil (optional)

100g (3½oz) pancetta (optional)

20g (¾oz) butter

2 leeks, roughly chopped

150g (5½oz) chestnut or button mushrooms, roughly sliced

3 garlic cloves, finely chopped

2–3 thyme sprigs, leaves stripped

1 tbsp wholegrain or Dijon mustard

1 tbsp plain flour

150ml (5fl oz/¼ pint) white wine

250–350ml (9–12fl oz) chicken or veg stock

570g (1lb 4½oz) jarred butter beans, drained

100ml (3½fl oz) double cream

1 egg

240g (8½oz) ready-rolled puff pastry 

salt and pepper

TO SERVE

Buttered peas

Cheesy mashed potato (optional)

Feeds 4–6

Takes 1 hour 20 minutes

You just can’t beat a pie. There is something about crispy, buttery pastry and a comforting creamy filling that really hits the spot. Add butter beans and you’ve got yourself an indulgent supper that is just as wonderful veggie or with smoky pancetta. If you’re leaving out the pancetta, taste test as you go, adding a little more salt if needed.

Method:

1. Preheat the oven to 180°C/160°C fan/350°F/gas mark 4.

2. If you’re using pancetta, heat the olive oil in a large frying pan over a medium heat. Add the pancetta and cook for 6–8 minutes until crisp. Remove from the pan with a slotted spoon and set aside.

3. To the same pan, add the butter, leeks and mushrooms. Season and cook for 10–12 minutes until softened, then add the garlic and thyme leaves. Cook for a couple of minutes, then add the mustard and flour and cook for a few minutes more, stirring all the while.

4. Pour in the white wine and let it bubble away for a few minutes before gradually adding 250ml (9fl oz) of the stock, stirring constantly. Add the butter beans, cream and reserved pancetta, if using. Season well with black pepper and cook for 10 minutes. If it starts to look a little dry, add a splash more stock. Once it’s ready, pour the pie filling into a large pie dish and allow to cool completely.

5. Whisk the egg in a small bowl and use some of it to brush the top edges of the pie dish. Take the pastry and lay it over the pie filling – you may need to roll out the pastry slightly first, depending on the shape of your pie dish – then cut away any loose edges and crimp with a fork. If you’re feeling fancy, you can use any excess pastry to decorate the top. Brush the pastry with the remaining egg and season with salt. Bake for 35–40 minutes until the pastry is puffed up and deeply golden.

6. Leave the pie to rest for a few minutes, then serve in the middle of the table for people to help themselves, along with buttered peas, and maybe some cheesy mashed potato.

TOP TIP

The pie filling can be prepared the day before and kept in the refrigerator until you are ready to assemble the pie and bake.

COSY CHICKEN + WHITE BEAN SOUP WITH CRISPY CHICKEN-SKIN CROUTONS

Think of this as a soup for the soul. It’s made using leftover roast chicken – save some of the skin for the crispy chicken-skin topping! The soup features two types of stock – chicken stock AND bean stock – creating layers of flavour. It’s super fragrant with fresh and dried herbs, and the milk addition is an old Italian trick to keep things creamy.

Ingredients: 

250g (9oz) leftover roast chicken, shredded, skin reserved for the crispy topping

3 tbsp olive oil, plus extra to serve

1 onion, diced

1 carrot, diced

1 celery stalk, diced

2 garlic cloves, finely chopped

1–2 rosemary sprigs, leaves picked and chopped

1 tsp dried oregano or thyme

100g (3½oz) kale, chard or cavolo nero, roughly chopped

750ml (25fl oz) chicken stock

250ml (9fl oz) milk

570g (1lb 4½oz) jarred white beans, with their bean stock

1 bay leaf (optional)

salt and pepper

lemon wedges, to serve

Feeds 4

Takes 45 minutes

Method:

1. If you have any leftover chicken skin from your roast that’s gone all cold and flabby, this is the moment to turn it into something the table will be fighting for. Peel it off the chicken and heat a deep, heavy bottomed saucepan over a medium–high heat (you don’t want the hob too hot or you’ll risk burning the chicken skin). Add 1 tablespoon of the olive oil, then lay the chicken skin in the pan in a single layer. Fry for 3–4 minutes on each side, moving the pieces around so they crisp up evenly. Once crisp, remove them using tongs and transfer to a plate lined with paper towels. Leave all the rendered fat in the pan to start your chicken soup.

2. Add the remaining oil to the pan (use a bit less if you had lots of chicken fat), reduce the heat a little and chuck in the onion, carrot and celery. Season, stir to coat the veggies in the oil, then gently cook for 15 minutes to soften.

3. Chuck in the garlic, rosemary and oregano, and cook for a further few minutes, then add the chicken and kale, and stir everything together. Season again, then pour in the chicken stock and milk. Add the beans with their bean stock, and bring to a simmer. Add a bay leaf at this point, too, if you like. Cook for 10–12 minutes.

4. Divide between deep bowls, then top with an extra splash of olive oil and a handful of the crispy chicken skin. Serve with lemon wedges on the side for squeezing over.

CHICKPEA, SWEET POTATO + PEANUT BUTTER CURRY

Our favourite part of this recipe – one of our top-rated ones from the website – is that the sweet potatoes are gently poached in coconut milk and all those sweet and spicy aromatics, so it’s full-on flavour from the inside out. The peanut butter adds an extra layer of creaminess, as do the chickpeas. If you’re looking for pure comfort, THIS is it!

Ingredients:

1 tbsp coconut oil or neutral oil, such as sunflower or rapeseed oil

1 onion, roughly chopped

3 garlic cloves, grated 

thumb-sized piece of fresh ginger, peeled and grated

1 tsp ground cumin

1 tsp ground turmeric

2 tsp garam masala

1 tsp chilli powder (optional)

½ tsp cinnamon / 1 cinnamon stick

500g (1lb 2oz) sweet potato, butternut squash or pumpkin, peeled and cut into chunks

400ml (14fl oz) can coconut milk

100ml (3½fl oz) veg stock

2 tbsp peanut butter

200g (7oz) fresh spinach

100g (3½oz) sugar snap peas

700g (1lb 9oz) jarred chickpeas, with their bean stock

juice of ½ lime, plus wedges to serve

15g (½oz) coriander, roughly

chopped

salt and pepper

TO SERVE OPTIONAL:

Greek or natural yoghurt 

mango chutney

roasted peanuts or toasted flaked almonds, roughly chopped

cooked white or brown rice

warm naans or flat breads

Method:

1. Heat the coconut oil in a large saucepan over a medium heat. Add the onion and cook for about 8 minutes until softened, then add the garlic and ginger and cook for 2 minutes more until fragrant.

2. Add the cumin, turmeric, garam masala, chilli powder and cinnamon, along with a splash of water, and stir to create a paste. Cook for 1–2 minutes until fragrant.

3. Add the sweet potato, squash or pumpkin chunks, along with the coconut milk and veg stock. Bring to the boil, then reduce the heat and simmer, uncovered, for 25–30 mins until the liquid has reduced right down and the starch has leached from the sweet potatoes (or squash or pumpkin cubes) to create a thick sauce. They should be soft enough that a cutlery knife can be inserted into the centre easily.

4. Stir in the peanut butter until it mellows into the sauce. If your peanut butter is particularly thick, try mixing it with a splash of water first to loosen it into a runnier paste so it is easier to stir in. Add the spinach, sugar snaps and chickpeas, along with their stock – you may need to add the spinach in batches. Mix well to combine, then simmer for 2–3 minutes, or until the spinach has wilted. Add the lime juice and most of the coriander, saving a handful for a garnish. Check for seasoning, adding salt, pepper and more lime juice, if desired.

5. Serve the curry into bowls, and top with the remaining coriander, along with a dollop of yoghurt, some mango chutney and a scattering of roasted nuts for crunch, if you fancy. Serve with cooked rice and naans or flat breads for something even heartier, if you like.

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FOGA’s mission is to make plants fit into busy lives, because the more plants you eat, the better you feel. 

We have teamed up with FOGA to give away 56 prizes and samples of their delicious range of instant, whole plant, smoothies which are made from freeze-dried fruits & veg, seeds and superfoods – the easiest way to soar past 5 a day. Plantshakes are the easiest way of getting more super nutritious plants in less than 1 minute a day. 

A rainbow box of 10 shakes has 24 different fruit & veg, plus seeds and superfoods. A great way to boost gut diversity.

56 entrants (picked at random) will receive:

• 1 x 6 month subscription (6 boxes of 10 + free plant shaker)
• 5 x Starter Kit (10 plantshakes + free plant shaker)
• 50 x Trial Pack samples (x3 plantshakes)

Visit Foga’s Website Here

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We’ve teamed up with Abel & Cole who deliver fantastic boxes of organic fruit & veg to healthy homes across the country. In fact, they have a whole shop full of brilliant things like chia seeds, raw chocolate from Nu Cao, green juices and smoothie boxes… we could go on. They have been digging around for over 30 years now, so they really know their carrots and spuds and are on first name terms with all the fantastic family farmers, makers and bakers they work with too.

The Abel & Cole Magnificent Mixed Box is your one-stop, seasonal fruit & veg box. A mix of handy weekly staples and unique seasonal gems to keep you cooking up a storm in the kitchen.

For your chance to win three months of Abel & Cole’s Magnificent Mixed Box (one box a week, so 12 total, you lucky duck!) simply scribble in your name and email in the fields below.

Shop Now

The post *CLOSED* WIN Three Months Of Abel & Cole Fruit & Veg appeared first on Hip & Healthy.

@agirlnamednims
“I know that eating healthy can sometimes become unhealthy (especially if you overthink it and start limiting things). How can you recongnise this to ensure you’re not falling into orthorexia?”

FP – I’d say that if it’s interfering with your social life, you start to fear eating certain foods or you find yourself concealing what you’re eating, then you may need to talk to a registered Nutritional Therapist who specialises in eating disorders. Being healthy includes mental wellbeing also

@isabelleshury
“Bored of my day-to-day healthy snacks… Can you suggest anything a little different that tastes good?”

FP – Snacking isn’t for everyone but if it works for you I’d recommend oatcakes with hummus, an apple or date with nut butter, coconut yogurt, homemade energy balls, a chia seed pot or a protein shake made with hemp or pea protein, ice & almond milk

@jennyquinn
“I’ve heard it is not advisable to snack on too much fruit… what’s your view on this?”

FP – I’d advocate eating no more than 3 pieces of fruit a day, ensuring that you also eat plenty of vegetables. Those who suggest too much fruit is “bad” are talking about the sugar content in fruit. To avoid spikes in blood sugar levels, eat fruit alongside a small handful of nuts

@prettytablepia
“What is the best replacement for processed sugar? Have been using pure organic maple syrup but heard that brown rice syrup may be better?”

FP –  Personally I use organic maple syrup, brown rice syrup, coconut sugar or raw honey

@marina_maks
“Is it true that mixing plant protein with animal protein in one meal is not ideal?”

FP – There are many different theories on food combining. I’d say it’s more important to judge how you feel after eating certain foods. If you don’t get bloated or suffer any adverse effects then there’s no need to separate the two

@stormingfit
“Can eating too much fruit have any negative effects on the skin?”

FP – It’s been proven that eating too much sugar can have adverse effects on the skin. Whilst fruit does contain sugar, I wouldn’t recommend cutting it out completely. It has many beneficial effects – hydration, vitamins and minerals and fibre are all great for glowing skin

@julielemonjstlykndstuff
“What foods are most important to eat organic (when you’re on a budget)? Are there some foods where it matters much less?”

FP – Most importantly, if possible, make sure the meat and dairy you eat are organic. With regards to fruit and vegetables, you can look at the Dirty Dozen and Clean Fifteen to find out where you should go organic and where it doesn’t matter so much

@allamatteroftaste
“I’ve given up chocolate this year and wanted to know if you had any substitutes for when those chocolate cravings kick in?”

FP – Loading up on dark green leafy vegetables (spinach, kale, chard, rocket) can help to reduce chocolate cravings due to the high magnesium content. Taking a chromium supplement can also help reduce sugar cravings

@nancyellisx
“What defines a food as a whole food?”

FP – A whole food is any food that has not been altered from its natural state. For example, an apple is a whole food because you eat it exactly as nature provides it. Some food can have minimal processing (e.g. nut butter has been processed to get to that state) whilst others can have a lot of processing (e.g. fast food undergoes many stages of processing to end up as the finished burger and chips or pizza) 

@isabellaafp
“Is caffeine ok n moderation and if so how much should we have per day?”

FP – Caffeine is such a personal thing – some people can feel great drinking coffee whilst others react adversely. I usually advocate no more than 2 coffees a day, preferably organic, drank before 12 midday

Follow Fran on Instagram here – https://www.instagram.com/franvphillips/?hl=en

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As part of Hip & Healthy joining forces with Nākd for its Wholefood Revolution, below are 5 manageable steps to enjoy a wholefood diet, rich in low-glycaemic, nutrient-dense foods. Once you start you’ll almost certainly not go back!

Oats
Providing a steady release of energy, oats are low in sugar, known to help lower cholesterol, rich in dietary fibre and inexpensive. You can start the day with porridge, make your own muesli, add a tbsp to a yoghurt and berry combination, add oats to a smoothie, savoury flapjack or increase the nutritional content of a crumble by using oats as the topping. Avoiding gluten? Not a problem. GF oats are readily available and should be used by coeliacs. If you have a gluten intolerance, not allergy, oats may not cause discomfort as they don’t contain gluten, however in harvesting there may be some cross-contamination.

Omega Seeds
A combination of sunflower, pumpkin and flaxseeds is a great way to boost your omega 3 levels, Vitamin A and Vitamin E. Either purchase a pre-made mix or create your own. Having a jar to hand will make it easy to sprinkle this omega mix onto porridge, yoghurt, soups, salads and stews or eat as a snack. Not only will they help provide some crunch and texture, you can go a step further and lightly toast your seeds with sea salt and mixed spices to add an extra flavoursome kick to salads.

Nutty Nutrition
Ensure your blood sugar levels remain balanced to increase your energy, maintain a healthy weight and avoid binge episodes or making unhealthy choices due to a lack of choice by ensuring you have portion controlled access to nuts. Due to high phytic acid content it’s advisory to soak or bake your nuts, processes which also increase their digestibility. Buying in bulk online (1kg servings) will save you money, plus invest in a BPA free Tupperware container that you can keep with you when out and about. Almonds, walnuts, Brazil nuts, hazelnuts and cashews are preferable. A handful counts as one serving size.

Soup
Make visiting your local farmers market part of your weekly routine so you can get to see what’s in season, support British farming, eat organic and often you’ll be saving yourself money too. Making soup is easy, quick and a great way to include a mixture of vegetables in one go. If you have time make a larger batch and freeze so you can enjoy throughout the week. For a more hearty meal add lentils or beans, which will also increase the fibre content, helping you feel fuller for longer.

Frozen Foods
Frozen foods don’t need to be the enemy, in fact frozen vegetables and fruits can be an excellent way to ensure you always can include nutritious, unprocessed foods, when you are short of time. Frozen spinach, broccoli, peas, corn and berries have a similar nutritional profile to their fresh counterpart and are a far better choice than canned fruits and vegetables which are often filled with preservatives and sugars. Ensure you buy plain versions, free from spices and sources and where possible go organic too.

So when you’ve made the effort to ditch the convenience foods, minimise the consumption of pre-prepared and packaged foods be sure to avoid frying at high temperatures, which can alter the nutrient content and generate toxic metabolites. Food should be prepared simply, by cooking methods such as steaming, slow cooking on a low heat, steam frying.

When you’re on the go and need a wholefood snack, try any of the Nākd range, which only use natural ingredients – for more information visit EATNĀKD.com

words by Kathryn Fielding

Hip and Healthy Ambassador

Nutritional Therapist DipION, mBANT, CNHC Registered

Yoga Teacher

@kathryn_fielding

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The post 5 Easy Ways To Eat More Whole Foods! appeared first on Hip & Healthy.

So what exactly are wholefoods? Not to be mistaken with eating foods completely whole (yup, that’s now a trend) we’re actually referring to foods in their most natural and purest form. Unlike processed foods, which make up many people’s diets these days, wholefoods are free of any additives or preservatives – just like nature intended. This means consuming plenty of fruits, vegetables, grains, legumes, nuts and seeds – the freshest and most organic form the better.

Studies

Research has shown that eating a wholefood diet provides the body with everything it needs, meaning there’s no need to take any additional supplements. Wholefoods are how the human body was intended to eat food – our bodies are designed to process them to get the most from them. Studies have shown that processed foods packed full of added sugars, salt and oil are extremely harmful to the human body and cause free radicals, which in turn cause inflammation in the body and can lead to signs of ageing and even disease.

The Benefits

The benefits of consuming a wholefood diet stretch far further than you might think. Take a look at this impressive list of benefits to see why you should be incorporating more wholefoods into your life.

• Wholefoods are a lot easier for the body to digest, meaning you’re less likely to feel sluggish and bloated.
• They’re absolutely packed full of fibre, vitamins and minerals, which your body will love you for.
• All this goodness results in a stronger and well supported immune system, perfect for fighting off nasty infections and winter colds.
• Helps to boost and sustain energy levels by having more pulses and wholegrains as part of your diet and less sugar crashes, leaving you feeling alert.
• They’re super rich in antioxidants, which help you fight the harmful effects of free radicals.
• Being far more filling than processed foods, you’ll find that you won’t want to snack as much, but if you do you can always reach for a wholesome Nākd bar or a handful of nuts.

What the experts say

“Whole foods make up the most part of my diet not only because they are delicious and make me feel amazing, but because they provide all the nutrients the body needs in exactly the correct amounts, as nature intended. For example, essential fat soluble vitamins D, A, K and E can only be absorbed by the body when consumed alongside healthy fats in the correct proportions. The problem with many low or non-fat products, popular options for many health-conscious individuals today, is that they lack the ability to facilitate the absorption of these essential vitamins due to insufficient levels of fat required for proper assimilation. Therefore to feel my best and ensure I’m supplying my body with the vitamins and nutrients it needs to function efficiently, I steer clear of fat-free or lab-altered food, in favour of foods that remain in their original nutrient-rich state.”
Victoria Roberts, Head of Culinary at HelloFresh, Certified Nutritional Chef, Certified Raw Food Chef and Certified Integrated Nutritionist

“For the past 15 years, eating wholefoods has been my way of life because it truly promotes balance on all levels. Physically it keeps me healthy and fit but also it supports my emotional wellbeing. More than anything it helps me stay in tune with myself, my intuition and the environment around me”  
Nicky Clinch, Certified Macrobiotic Nutritionist, Life Counsellor & Chef

Why do it?

We’re not saying that you have to completely avoid all processed foods as even some wholefoods have undergone a bit of a process such as oats. It’s just wise to think about what these foods are doing to your body and make little changes that will eventually result in big rewards. It’s easy to make simple switches to wholefood alternatives such a Nākd Cocoa Orange bar instead of chocolate or adding in pulses as a change to your lunch. Once you get started, you’ll start noticing the amazing benefits and want to include more of these foods in your diet. You will also find that your body and brain starts to work more effectively and you’ll even notice your taste buds changing and getting stronger. It’s a great way to get more creative in the kitchen and start experimenting with different foods and flavours – you’ll be surprised at the vast variety on offer!

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