Click the link below for some additional soup recipes tat are well balanced with protein and lots of veg. Enjoy! Soups Jan2019     ..read more

CRANBERRY SAUCE Did you know that cranberries are thought to be the most antioxidant rich fruit? This recipe is adapted from Danielle Walkers ‘Against all Grain’. It is refined sugar free and loaded with fresh cranberries and all those lovely antioxidants. Ingredients:  1 tbsp spoon unflavoured gelatin powder,  1/2 cup water, 12 ounces fresh cranberries,  1 cup freshly squeezed orange juice,  1 cup light coloured honey,  2 tsp finely grated orange zest,  1/2 tsp ground nutmeg,  1/2 tsp ground cinnamon In a small bowl sprinkle the gelatin over the water and s ..read more

ORANGE AND CRANBERRY MUFFINS Recipe adapted from Danielle Walkers Against All Grain These muffins are absolutely delicious. They are gluten and grain free and contain no refined sugar. I have used butter but this can easily be replace with a dairy free alternative Makes 12 Ingredients:  2 eggs 1/4 cup orange juice 2 1/2 cups blanched almond flour 1/2 cup honey 1/2 cup butter 1 tbsp coconut flour 2 tsp vanilla extract 1 tsp orange zest 3/4 baking soda 1/2 tsp nutmeg 1 1/2 cups fresh cranberries Preheat the oven to 350F. Place a heatproof dish with 2 cups of water on the bottom rack and po ..read more

It was wonderful to meet you all at the talk on Nutrition for the Menopause. As promised please find attached on the links below a selection of recipes that are balanced with slow releasing carbs, protein and some fat and that contain nutrients that were discussed at the talk. Also attached on the link below is the food list of Glycemic Load of common foods. The GL is a tool than can help predict how much a specific carbohydrate food may increase blood sugar and so the higher the GL number, the higher the spike and the lower the number the more it can assist in keeping blood sugar levels more ..read more

It’s that time of year again and whilst we all love the traditional crepe with lemon and sugar, sometimes its nice to have a change or maybe look at healthier alternatives. So if you fancy a change this year, click here for 6 fabulous healthy  PANCAKE RECIPES Take your pick from sweet or savoury, gluten or dairy free, crepe style, small or large… What is consistent with them all is that they are low in refined carbohydrates and each contain a good amount of protein and some fat to help support energy levels and prevent energy dips ..read more

This omelette has been adapted from The Doctor’s kitchen cookbook. It really is an omelette that is quite different but I love it because it is just that bit more exciting looking and is a great way to add some greens to your protein for breakfast or lunch. It tastes great too! Be sure to add a side salad for some extra veg.   3 tablespoons of cooked puy lentils 1 handful of raw spinach 2 medium sized eggs 2-3 coriander stalks 1/2 teaspoon of garam masala some olive oil for cooking salt and pepper a large side salad   -Preheat the grill to medium -Put the lentils, eggs, garam masala ..read more

These muffins do not last long in my house! They are gluten and grain free with no refined sugar. Whilst they contain butter can easily be made dairy free by replacing the butter with palm shortening. 2 eggs 2 1/2 cups of almond flour or final ground almonds 1/2 cup butter 1/2 cup honey 1 tablespoon of coconut flour 2 teaspoons of vanilla extract 1/2 teaspoon orange zest 1 tablespoon of orange juice 3/4 teaspoon baking soda 1 1/2 cups of fresh blueberries Preheat the oven to 180C Line a 12 cup muffin tin with paper cases Place all the ingredients, except the blueberries, into a food processor ..read more

Click here:  Christmas 2017    for some of my favourite Christmas recipes for: -Delicious sugar free Orange and cranberry muffins -Quick and easy Cranberry Sauce -Yummy Gluten free mince pies -Festive Eggnogg I hope you enjoy them and I wish you all a very Merry Christmas Helen x ..read more

It was my pleasure to talk to you about the role food can play in sustaining good energy levels at work and helping to protect your health for the long term. Click here: “BALANCING BLOOD SUGAR“  for a summary of my discussion on ‘What to eat’ that may assist in balancing blood sugar levels. This includes some recipes and ideas for breakfast and snacks Please feel free to contact me if you are interested in learning more or attending a programme. Helen ..read more

Sun Dried Tomato and Rosemary Rolls These savoury rolls are an ideal replacement to bread for those who are following a low glycemic diet. They are also suitable for people who may have a health reason and are needing to avoid gluten and/or dairy or are following the Specific Carbohydrate Diet. For anyone with SIBO, they contain suitable ingredients too. Ingredients: 1 1/2 cups of ground almonds or almond flour 3 tablespoons of coconut flour 1/4 teaspoon of sea salt 1/2 teaspoon baking soda 2 tablespoons of extra virgin olive oil 1 teaspoon of apple cider vinegar 2 tablespoons of coconut milk ..read more