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Thai Spiced Chicken & Leek Soup

Thai Spiced Chicken & Leek Soup

Serves 4 Time to cook: 20 minutes Nutrition per serving: Calories: 379kcal Carbs: 23g Protein: 27.5g Fat: 18.6g Fibre: 4.6g Ingredients 1 tbsp toasted sesame oil 2 garlic cloves, crushed 4cm piece fresh ginger, grated 1 red chilli, finely chopped, plus extra, sliced,...

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Slow-baked Meatballs

Slow-baked Meatballs

Serves 6 Time to cook: 40 minutes, oven time 90 minutes Nutrition per serving: Calories: 425kcal Carbs: 14.8g Protein: 28.8g Fat: 26.2g Fibre: 2.7g Ingredients For the Meatballs 250g British beef mince 250g outdoor reared pork mince 100g pancetta, finely chopped 1...

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Are Carbs Bad For You?

Are Carbs Bad For You?

One of the most common pieces of dietary misinformation is that carbohydrates are bad for you. So are carbs bad for you or not? There’s a lot to unpack around that because it has led millions of people into the wrong idea about what to eat – and why. Today we’re...

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Help-yourself Tuna Rice Salad

Help-yourself Tuna Rice Salad

Serves: 8 Cook time: 30 minutes Nutrition per serving: Calories: 328kcal Carbs: 49g Protein: 14g Fat: 10g Fibre: 2g Ingredients: Approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice) 400g tuna in springwater 200g frozen petits pois, defrosted 2 red peppers,...

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Pasta with tomato, anchovy & rosemary sauce

Pasta with tomato, anchovy & rosemary sauce

A delicious recipe and the use of anchovies adds a subtle rich salty-savoury flavour and heart healthy omega-3 fatty acids. Serves: 4-6 Cook time: Prep 10 minutes & cook 40 minutes   Ingredients: 3 tbsp olive oil 30g butter 1 small tin anchovies in oil,...

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Focus on Fat

Focus on Fat

Fat is a source of essential fatty acids, which the body cannot make itself. Fats and oils are made up of molecules of fatty acids which can be saturated or unsaturated.  Fat has a number of important functions in the body: Fat is a valuable energy source The membrane...

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How to improve your vitamin B12 levels

How to improve your vitamin B12 levels

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin. It must be taken in through the diet; it is naturally present in some foods, added to others and is available as a dietary supplement and prescription medication. It is required in the body...

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Smoked salmon omelette

Smoked salmon omelette

Serves: 2 Cook time: Less than 10 mins   Ingredients: 4 large eggs (201g) 1 courgette, grated (158g) Handful of chopped fresh chives (17g) Small knob of butter (36g) 100g smoked salmon (100g)   Method: Beat eggs in a bowl with a little water, mix in...

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The best food sources of vitamins

The best food sources of vitamins

Vitamins help our bodies grow and develop normally. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. Knowing about different vitamins and what they do can help you to make sure you get enough of the vitamins that you need. There...

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Improving Your Vitamin D Levels

Improving Your Vitamin D Levels

Vitamin D is a fat-soluble vitamin and is often known as the ‘sunshine’ vitamin as it is the only nutrient, which the body makes from direct sunlight on the skin. Vitamin D obtained from the sun, and equally from food or supplements, needs to be converted in the body...

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Perimenopausal? Your diet can help you

Perimenopausal? Your diet can help you

The perimenopause is a condition that occurs prior to the full-blown menopause itself. Just like the full menopausal state, there is no known ‘cure’ for the perimenopause. To help yourself if you are suffering, changes in diet will be the only way to cope with your...

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Get ready for hay fever season!

Get ready for hay fever season!

Some of you may feel that hay fever lasts forever over and above the main seasons which spread, approximately, from mid-March to the middle of May, then the next season kicks in from the end of May through to July. It may feel however, that there is no gap in between...

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The link between food and mental health

The link between food and mental health

If you suffer from ups and downs, mood swings, anxiety, depression or other mental health issues, have you taken a look at your diet? Making sure the food that you consume is full of nutrients and well-balanced, this will aid not just your physical health, but your...

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Vegan Caribbean lime cheesecake

Vegan Caribbean lime cheesecake

The citrussy and zingy taste of lime is always refreshing. But a bit of sweetness, without sugar, is difficult to achieve. This cheesecake is a combination of sweetness and citrus, which provides a lovely balance. A great dessert to serve at Easter. A huge selection...

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