So… calcium… Calcium is an essential nutrient (meaning, we have to get it from outside of our own bodies i.e from food), and about 99% is found in our teeth and bones.  In this blog, I’ll let you know how to get enough calcium in your diet, whether you eat dairy or not.  I’ll then give you a bit more information about calcium, so you know a bit more about the role it plays in your health. Whilst dairy foods are a great source of calcium (and probably the most well known source), it’s not always possible to get out calcium from dairy… But what if you’re Lactose intolerant? Have a all ..read more

So we got an air fryer for Christmas, and it’s living up to the hype!  5 minutes preparation, 15 minutes in the air fryer while you have a cuppa, and done.  Tender cauliflower and slightly crunchy chickpeas, creamy hummus, little pops of sweetness and some fresh greens.  It’s an all-rounder! This salad is really versatile too.  I love the Middle Eastern flavours, but you could use whatever spices you enjoy and add a few of those sad crisper veggies as suggested below. Buy your own pre-made hummus to save yourself some time if you’re in a hurry, or use our Simple Hummus reci ..read more

These sweet spiced cookies are a nutrient rich, plant based sweet treat.  Made with teff flour, a great source of calcium (180mg per 100g), which is why I’ve included it in this recipe.  It’s naturally gluten free with a sweet, earthy and nutty flavour, that’s not too strong.  It’s also a great source of fibre, protein, iron, manganese, magnesium and copper.  Amaranth is another high calcium option.  These alternative flours are becoming more accessible, but if you’d prefer to try something else, try buckwheat, chickpea, rice or almond flour (almond meal). Blackstrap m ..read more

I love cooking this recipe both for functions where lots of family and friends will be around, but also if we have a big week ahead as it lasts really well in the fridge.  It’s really hearty, but still tastes really fresh.  You can swap the cavolo nero for curly kale with similar results.  If you’re planning on eating it the same day, you could also use baby spinach, however it doesn’t seem to last as long (goes soggy quickly with a bit of dressing around). Freekeh is a gluten-containing grain, made from roasted durum wheat, so if you have a wheat allergy, have Coeliac Disease ..read more

Our gut is home to millions of bacteria, a huge community that work in harmony to achieve a balance that works for you.  Many of the bacteria that calls our gut ‘home’, is beneficial whilst others can be problematic, but only become an issue if the balance shifts such as when a pathogenic strain is introduced (e.g. when we have food poisoning, or a gut virus), or if there is an overgrowth of the usually beneficial bacteria. The bacteria in our gut is nourished by the foods we eat and how we move our bodies.  Plant foods such as fruits, vegetables, legumes and wholegrains contain diff ..read more

The simple act of eating seasonally can be a beautiful reminder of the cycles of the seasons and how our bodies respond. Embracing each season brings with it so many benefits, not only for our taste buds but also for our health, the environment, and local communities. Check out some of the advantages we can think of… Full of Flavour When allowed to ripen in their natural environment, fruits and vegetables harvested in-season have much more flavour compared to when they are picked early and allowed to ripen later. The natural harmony between sunlight, temperature, and soil conditions during the ..read more

The key to a healthy lunchbox lies in striking the right balance between taste and nutrition. It is not about restricting your family’s preferences or depriving them of treats, but rather about making informed decisions that optimise their wellbeing, whilst being true to your own family’s values (your culture, family traditions, food origins, availability and access, and what brings you joy!). By incorporating fresh fruits, vegetables, whole grains, quality proteins, and healthy fats, we can create meals that provide sustained energy, support brain function, and boost the immune ..read more

A warm lunch on a cold day is like a delicious hug.  It’s lovely to be warmed up from the inside with a hearty soup or some of your favourite leftovers from the night before to wrap your hands around when the wind is chilling you to the bone.  Here are some ideas to warm you up as the weather cools down… Keep it Cosy Insulated Lunchboxes There is a great range of insulated food carriers (no affiliation) around at the moment, and they’re perfect for keeping leftovers hot for lunchtime.  Pour some boiling water into the container to heat it up before you add the hot in the morning ..read more

We love this idea to help our kids try different flavours and foods, by narrowing foods down to one colour for a special treat.  Once they start to experiment more with the fruits they’re given, try out another colour of the rainbow, or start adding in another colour here and there. It’s a great way to have fun with food too… create a pinwheel of the colours or a dice game to choose the colour.   Red fruits are antioxidant-rich for a healthy heart and reduce the risk of serious illness.  Naturally coloured by lycopene, red fruits are not only beautiful but are incredibly importa ..read more

These smoothie packs are a fabulous way to save time in the mornings before school and are a great way to get a nutritious breakfast into your little one.  Rich in fibre, protein and colour, you can be sure that these Smoothie Packs are nourishing and filling to hold hungry tummies until their next meal.  Smoothies are a great way of introducing more greens to the diets of fussy eaters, if needed, the baby spinach is usually well tolerated and blends well into the bold colours of the berries. Ingredients 3 cups frozen berries 3 ripe bananas, peeled 2 avocados, peeled and stone remove ..read more