1⁄2 Cucumber, cut into 1cm chunks
175g Cherry tomato, halved
3 Spring onions , finely sliced
Handful parsley , roughly chopped
Handful coriander, roughly chopped
1tbsp Olive oil, plus 1tsp lemon juice
4 Turkey steaks
FOR THE TAHINI DRESSING
11⁄2tbsp Tahini paste | 11⁄2tbsp Plain yoghurt
Juice 1⁄2 lemon | Garlic clove, crushed
1⁄2tsp Clear honey
Cook the quinoa in a pan of boiling water – make
sure you don’t overcook it, should be about 10
minutes, watch for the seed popping open
Drain and leave to cool while you prepare the
turkey and salad
Tip the cucumber, tomatoes, spring onions and
herbs into a large mixing bowl. Pour over 1tbsp
olive oil & lemon juice, season & mix together
Heat a griddle pan and, when smoking hot, rub the
turkey steaks with 1 tsp olive oil. Cook for about 5
mins on each side, depending on thickness
Stir together all the dressing ingredients along with
3 tbsp water. Toss the quinoa together with the
salad and arrange on plates. Cut the turkey into
thick slices, pile up on the quinoa and drizzle over
Healthy Chocolate Brownie (Yes Healthy)!!!
100g (4oz) good quality dark chocolate (70% cocoa solids)
Plus 50g (2oz) finely chopped into chips
150g (5 ½ oz) coconut oil, butter or dairy free margarine
100g (4oz) Xylitol
2 ripe bananas, mashed
4 large eggs, beaten
2 tsp vanilla extract (not artificial flavouring vanilla)
150g (5 ½ oz) ground almonds
2 tsp baking powder
25g (1oz) cocoa powder
200g (7oz) hazelnuts, chopped
Preheat the oven to 180C/350F/gas mark 4
Line a 22cm (9in) baking tin with baking paper
Melt 100g of chocolate over a bain marie (bowl over boiling water) or in the microwave
Cream the oil, butter or margarine and xylitol until soft and fluffy, then either blend in the rest of the ingredients in a food processor or, do it by hand.
Beat in the chocolate, bananas, beaten eggs, vanilla extract and then stir in the chocolate chips, ground almonds, baking powder, cocoa powder and chopped hazelnuts
Pour the mixture into the prepared tin and bake for around 20 minutes or until the mixture no longer wobbles when shaken and the top is just firm to touch. You don’t want to cook it for too long or the brownies will lose their squidgy quality. Leave to cool, then cut into slices for serving
(Holford P “Delicious, Healthy, Sugar-Free”)
When it comes to snacks (scratch that, when it comes to ANY kind of eating), it’s important to include some protein and, ideally, some fibre. Why? You need protein (and fibre) to keep your blood sugar stable, so you’ll have a constant supply of energy to get you through to lunch or your evening meal
So what can you eat?
What you pack for snack will depend on the facilities you have at work. No fridge? You’re going to want to pack your snacks every day from home. In practice, most of the people I see in clinic have access to a fridge. Perfect! This means you can keep small tubs of goodies like hummus and cottage cheese in the fridge and store bulkier items like rice cakes, oat cakes, jars of nut butters, assorted bags of nuts or protein bars in your desk drawer (that is what the big one bottom left is for, isn’t it?).
Here are my top healthy snacks to keep at work
1) 2 oatcakes with sugar free cashew or almond nut butter (superior to peanut butter but, hey, if peanut’s all you’ve got, don’t worry)
2) Hummus with crudités like raw carrot, cucumber, cauliflower, peppers, courgette, celery – choose ones you like but go easy on the cauliflower if you have a thyroid problem
3) Fruit and nuts. An apple slices with nut butter of your choice (or if this is too messy for you, apple or pear and a small handful of nuts)
4) Small handful of seeds (pumpkin and sunflower) and a chunk of cheese no bigger than a small match box
5) 2 oat cakes with cottage cheese and tomato or cucumber slices
6) Berries and 4 walnuts
7) 2 squares of dark chocolate and an apricot
8) 5 olives and a mandarin
9) Nairn's ginger oat biscuit and 2 Brazil nuts
10) Small pot of Greek yoghurt with handful of raspberries
11) Half a Bounce Ball
12) A handful of roasted chickpeas
13) Large handful of cherry tomatoes and 5 cubes of feta
14) Handful of homemade trail mix (your own mix of: seeds, nuts, toasted coconut strips and goji berries)
15) 1 seeded Ryvita with cream cheese and cucumber
All of these options are quick and easy and can easily be stored at work!
Just in case you’re wondering, if you have a food intolerance (not the same as an allergy, see below), you don’t have to remove the food forever. But it’s important to know that it’s not enough to just take the food out and not do anything about it.
If you find you have a food intolerance, this is your body telling you your gut needs some TLC to restore, rebalance and heal. Without this vital step, you’re likely to end up (over time) with more intolerances and more symptoms
HAVE YOU GOT A FOOD INTOLERANCE?
Do you experience any of the following:
Weight that won’t shift
Itchy or overly waxy ears
WHAT’S THE DIFFERENCE BETWEEN FOOD INTOLERANCE & ALLERGY
Food intolerance is different to a food allergy, which is actually pretty rare in the big scheme of things. However, both an intolerance and an allergy will provoke some kind of response from the immune system.
A true food allergy produces IgE antibodies in response to a food, drink or other substance the body mistakenly thinks is attacking it. The issue can be restricted to one area (your digestive system, skin and so on) or the whole body, where the immune system triggers widespread inflammation and swelling – anaphylaxis – which can be deadly. The reaction is often immediate.
If you think you have a food allergy, you can often get tested free of charge via your GP.
If you have a food allergy, you will need to avoid the food forever.
When you have a food intolerance, it can be vey difficult to spot the problem food because the reaction can happen quite some time after eating – hours or, in some cases, days after eating something your body doesn’t like. This makes it really hard to spot connections.
These food sensitivities cause the body to produce IgG antibodies, and raised levels to specific foods can cause low level inflammation through the body and a huge variety of symptoms. Signs of food intolerance vary greatly from one person to the next but some of them are listed above.
Now, I’m betting you identify with one or two of those in the list or, if you’re unlucky, even more. True? Do you want to do something about it?
WHO SHOULD TEST?
If you suspect you have a food intolerance, testing is the first step so you can actually start putting it right. However, if the symptoms don’t bother you enough to actually do anything about it (like temporarily remove offending foods and heal the gut), you will be wasting your money.
HOW TO TEST
This kind of test is a hair test. You send a hair sample back to the lab and get the results within 3-4 weeks
WHAT DO TESTS COST?
Various tests at different price points are available, with support to go through the results with a qualified Nutritional Therapist
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