Malnourished means wrongly nourished, or not getting the nutrients needed to function properly. And of course, I think the UK population is just that. In a time where it's never…
I talk to James Hazell about how to make changes to support your mental and physical health in lockdown.
When I was a child, I was the world's fussiest eater. I lived in fear of being offered food at a friends house, knowing that I would be unable to…
Cod with chorizo and leeks This is a classy looking dish with sophisticated flavours but really simple to make. 800 g cod fillets (or any other white fish)3 leeks, halved…
Easy chicken wings Superb low carb finger food 1.5 kilos Chicken wings4 tbsp olive oil2 tsp paprika2 tsp ground cumin1 tsp cayenne pepper (optional if you don't like spice)2 cloves…
But my headline 'This virus has shown us what we're made of' refers to the actual physical attributes of the human body and how we can arm ourselves against it and anything else that crops up in the future.
Simple quick and oh so good. Serve with Chinese style greens.
Easy prawn curry This is so easy. The veg and spices are cooked first and then the coconut cream and prawns are added halfway through the cooking time. You can…
My sister business with Katrina Love, Positive Mindset Coach, talking to Nicki Bannerman
I talk to James Hazell on BBC Radio Suffolk about the phenomenon 'dessert stomach'.
I talk to the lovely James Hazell on BBC radio Suffolk about what to do in dry January.
Here I talk to the excellent host of the Make Today Count podcast, Ross Dean.
Low carb 'pasta' This so versatile. And unlike regular flour made pasta it won't bloat you. Although it will definitely fill you up with all that protein! 200 g cream…
This is great with the low carb pasta recipe or as a sauce to use with meat or fish
The government has unveiled a plan to tackle obesity in light of the current COVID-19 pandemic, Natasha Hodge of Wide Eyed Nutrition takes a look at why it will not…
Finally a base that you can roll thin enough and still have crispy edges but hits the low carb sweet spot!
Gooey and chocolatey. It's great that the carb content is lowered with no flour.
This is my son Jacob. The picture on the left is June 2017. At this point he is 17. In fact he is two types of 17, as he is…
This has been adapted from a Pollo A La Plancha recipe, which just translates as chicken on the grill. Its the beans that accompany it that set this dish apart.
There is so much flavour in these meatballs. The sauce is gorgeous mopped up with a low carb roll. Forget pasta you don't miss it with a side of green beans and topped with Parmesan cheese.
As I advise to move away from pasta which sends blood sugar sky high, the alternative has always been to use vegetables as a swap. But this cheat, again adapted from the Diet Doctor website ticks all the taste and texture boxes whilst keeping you low carb. A revelation.
These are 'happy' because they keep the body and brain on an even keel without a huge rush of insulin needed to deal with the high starch ingredients of regular pancakes.
Using raw milk and the freshest local eggs, this is a dish made in heaven. It's fructose free as it only uses glucose based sweeteners so it has a subtle sweetness. Divine.
Melted and golden Buffalo mozzarella, basil and tomato is as traditional as you can get. But without the bread that causes blood sugar spikes that can lead to long term illness.
If you are trying to reduce your blood sugar, bread is the last thing you should eat. These easy to make low carb rolls are the perfect replacement.
I know we have to eat. It's something we all have in common. But oh my goodness isn't it boring to hear different takes on the latest food trends day in and day out?
Based on my pecan brittle recipe, this is a no-nut crisp and sweet alternative. It's also packed with loads of vitamins and Omega 3 fat.
For those with an egg allergy or vegan, this is perfect. I've tried cashew mayo which leaves a grainy texture on coleslaw, but this is truly smooth. Tastes delicious and the flaxseed mean it's packed with omega 3's.
This is such a summer stunner. It's our new favourite with everything!
Not the kind of brain drain where the brightest sparks clear off to other countries and contribute to other economies. The kind where your own thoughts clear off to some…
So here I am, in a reflective mood on holiday in Kos in 2017. The holiday was nearing its end, and we'd had a really great time. So what has…
Not only are these delicious, they have added omega 3 from the flaxseed and protein from the almond butter.
Using rice syrup as the sweetener these are beyond delicious. Made and frozen in 30 minutes they make a nice dinner party petit four.
Quick, easy and packed full of omega 3, flaxseed or linseed are a super food.
Apart from the chopping of the spring onions this version uses frozen onion, garlic, chilli and leftovers for speed.
This is my take on the crispy Italian rice balls. They are filled with buffalo mozzarella as we digest it more easily.
This is a fast food. From jars and packets, you can knock it up in 10 minutes.
The hearty nature of asparagus and portobello mushrooms make this a substantial side dish or a main event.
The seed mix here includes calcium and omega 3 as well as a myriad of other vitamins and minerals.
Cauliflower is so versatile. So using it with different textures in the same salad makes a delicious dish.
Such a simple sauce. Great as an alternative to hummus cold as a dip.
Quinoa might be the latest 'fad' food to some, but it's nutty texture is great for making substantial salads.
This is packed with great pulses. It is a quick version as there is little prep involved and it freezes superbly well.
This is another star dish with loads and loads of nutrients, but importantly, flavour.
Did anyone see the BBC programme last week, Horizon 'Clean Eating: The Dirty Truth'? I watched it, anything to do with health and food is my thing, but just…
Spanikopita are Greek pastry parcels filled with spinach and feta. To make it gluten free I've made the filling and put it on quinoa pastry disks. Looks good as a starter.
This tastes of sunshine, hence the name. My oldest friend made this for me. She made it with chicken, but here I have used tofu.
The crushed potato top adds another dimension to this classic dish because of the fibre in the skins. It also makes a nice crispy topping.
Not only delicious, the black beans are rich in vitamins and minerals, they also provide you with a great source of protein.
This is based on one of my mums recipes, goodness knows where she picked it up. But the smokey flavour mixed with the thyme is simply irresistible.
This is a vegetarian version of the Mexican meat recipe. It is lovely piled onto real Mexican Masa flour tacos.
Such a comforting meal and really easy to prepare. Use good quality gluten free sausages.
Ranch eggs, or Huevos Rancheros, is a Mexican version of breakfast.
You're definitely not going to like this. What could be a cosier way of fund raising for a good cause than by selling cakes and biscuits and chatting over…
Easy, vegetarian and dairy free. As low starch snacks go these are great.
These are so quick and make a great snack. Good for picnics or the lunchbox.
You don't know what you've got 'til its gone. It's a common phrase. Well I have recently been living in a kind of underwater world.
Just 3 ingredients that work brilliantly together.
This is a really robust sauce. Full of brilliant antioxidants, a good source of fibre, and it's absolutely delicious!
Easier than you think. These make a wonderful dessert, especially when entertaining. And because the fruit is whole you get all the benefit of the fibre within.
I'm the first to put the series link on and devour the info that's spewed forth by good looking presenters masquerading as experts in health knowledge. But since…
These flavours are so fresh and zingy. The sweetness of the mango goes so well with the savoury elements. The fried onions in the mix add another flavour dimension.
These are dairy free, they have a lovely taste to them from the coconut oil.
These are an alternative to the lemon tart. Leaves out having to make pastry. You could serve with the super almond cookies.
I love that these are golden. They have a lovely fresh taste and go well with the spring onion salsa, guacamole and coleslaw.
Its not the prettiest dish, but it tastes delicious. So simple. Throw the ingredients together and bake for an hour. Side dish or main event, it works well.
Colourful and bursting with flavour, this is a lovely looking dish as well as tasting delicious.
With a pastry like, crumbly texture, these moreish crackers are great served with dips such as Mexican bean or guacamole. Dairy free and gluten free.
Stronganov (often written as Stroganoff) was named after a Russian using his native sour cream to serve with beef. I have made a vegetarian dairy free version
I've only gone and got myself an allotment! I'd envisaged this: And got this! Well to be precise I got it a month ago, and have been hard at it,…
Putting an almond crust on fish hadn't occurred to me before, but this really works. Choose a firm white sustainably sourced fish.
Quick and easy, this makes a good starter or light lunch.
All these food rules. I've heard of people making themselves really ill by literally just eating protein and very little else. Carbs or carbohydrate…
For want of a better word, organ meat is fantastic for your health. Choose good quality liver and your body will thank you for it.
Vanilla Creme Brulee Simple, gorgeous and without sugar. 570 ml double cream6 egg yolks4 level tsp corn flour (make sure its gluten free)4 tbs dextrose1 tsp vanilla essence (sugar free)optional…
Mango and Pomegranate Chicken This is an unusual curry as it use no garlic and has quite a tangy flavour due to the lemon in it. I have made this…
Spiralizers are the kitchen gadget at the moment. But have you been put off buying one due simply to the size of the thing?! Usually they are huge. On…
Crispy Kale Kale is not usually something I enjoy. I'm pretty good with most veg but with Kale I have a slight mental block. Until I made these! How moreish?…
Crustless Quiche Lorraine This is so rich that you will not miss the pastry. Great for a snack it's best eaten after standing for 10 minutes or so. Gruyere is…
Coconut cookies Unlike the almond cookies these do go crisp. They are buttery and delicious and are great with a glass of whole raw milk or as an accompaniment to…
A New Year. A clean slate. Lets look forward to a lifetime of good health. My goal for this year is to turn back the clock. Not just for myself and…
Peanut cookies These are chewy in the middle. They are full of protein but make a great sweet treat without the fructose. These are a great energy booster. 35 g…
Sesame cookies Low starch and gluten free often means soft and chewy cookies, but these are fantastically crisp! High in protein and calcium, these are a great sweet treat that…
Have you got the time? Natasha Hodge- Wide Eyed Nutrition (Published in mailchimp 13th march 2015) Rush! Everyone seems to be rushing. So busy all the time. Getting everything done…
Egg free Mayo A great allergy free alternative to dip your chips in! And many other uses. 3 tbs lemon juice2 tbs white wine vinegar1 1/2 tsp mustard powder1 small…
Wot no egg? choc cake I couldn't believe how good these taste without eggs. The texture is great and they are simple to make. The linseed should be freshly ground…
Green bean salad This salad is so substantial it is a meal in itself. So much flavour. I have adapted it from the master of vegetables Yotam Ottolenghi. You have…
No egg Ice cream So simple and without the eggs it doesn't require cooking. 560 ml double cream150 g dextrose/glucose powder1 tsp vanilla essence (sugar free) in a bowl mix…
Linseed egg substitute For those of you with an egg allergy this comes in handy. Don't use it for cakes as it won't do the same job as an egg…
Salad dressing Most dressings you buy in supermarkets have all sorts of nasties in them. This couldn't be easier to make and you can change whatever you like to suit…
Steamed bananas These are super easy and based on a Thai recipe. 1 can organic full fat coconut milk4 bananas2 tbs rice syruppinch saltsesame seeds (optional to sprinkle)shredded coconut (optional…
Super almond cookies Dairy free doesn't have to be taste free. You could put any smooth nut butter in this recipe to change up the flavours. Try it with finely…
Walnut, Squash and Spinach Tortilla A decadent comfort food for winter. No, actually, any time! 400 g butternut squash (peeled, seeds removed and cut into 2cm chunks)6 eggs125 ml double…
Herb Stuffed Tomatoes These look good but are quick to prepare. Great for a dinner party. 4 good sized firm tomatoes1 large onion finely chopped2 cloves garlic crushed12 pitted kalamata…
Mexican peppers So quick and easy recipe that you can use to accompany many things. 4 mixed bell peppers sliced3 onions, sliced3 tbs olive oil1 tsp paprika1 and 1/2 tsp…
Wild Mushroom Fricassee There are so many varieties of mushroom so you can go as exotic or run of the mill as you like. It is worth investing in a…
Mushroom, Tofu and Nut Pate Quick and easy to make. Store in an airtight container as an anytime snack. Full or protein and flavour. 200 g silken tofu50 g raw…
Who needs meat when you can get so much flavour from lentils and vegetables?
Lush Lentils and Sundried Tomato Salad Make sure the tomatoes are in olive oil, as sunflower oil is one to avoid for good health. This can be served warm or…
Middle Eastern Greens Need to add a little life into Kale Spring Greens or spinach? These flavours work beautifully. And don't forget that the oil unlocks the nutrients in these…
Rich Sweet Potato Melt This is too good to have as a side dish. It needs to take centre stage. The cooking time is long but the prep is not.…
Asian Inspired Mushroom Burgers OK so they're not really burgers but they are great as a burger shape. And a large Portabello mushroom is really sustantial. The flavours here are…
Cougette Koftas Make loads in advance and freeze them. You can then re heat at 180 fan for about 10 minutes and you're good to go! Although they are a…
Ratatouille So versatile and diverse, this goes with loads of things. It is also brilliant cold. It is a great way of using up veg that might be past their…
Butter bean mash Quick, easy and versatile. Use it as a pate or a salad topping. 1 can butter beans drained and rinsed (cannelini also work)1 clove garlic crushed2 spring…
This mix is so versatile, you can fry it, breadcrumb it (gluten free crumb of course) or use it as a pate.
Crispy tofu You don't have to be vegetarian to eat tofu. Fermented soya is great for the digestive system. But use a good quality one such as Cauldron Organic. You…
Tapenade Don't buy this dip, its so easy to make and it goes with a lot of dishes, not to mention being great with the savoury cheese crackers. 340 g…
Pork and Cannellini Bean casserole The longer you cook it the more tender the fillet becomes, but you could use shoulder which has more flavour due to the fat. You…
Saucy Mexican Chicken Based loosely on the filling for enchiladas, this has a Mexican taste to it. All the usual accompaniments work well with it, i,e guacamole, spring onion salsa…
Quinoa Mushroom 'Risotto' Quinoa, pronounced keen-wah, is much easier to use when making a 'risotto' because you don't have to stir it! You could use any vegetable with this recipe…
Chorizo and Green Pepper Quinoa 'Paella' Quinoa, pronounce keen-wah, is easier to cook than rice as you can add the water and leave it to get on by itself. It's…
Thai Green Curry This would work with a medley of vegetables without the chicken if you are vegetarian, or change it to a fish version. The Thai Taste green curry…
Feta and Courgette Frittata Frittata is a thick omelet that can be eaten hot or cold. Eggs are a superfood and fill you up as well as a great energy…
Chicken, Bacon and Mozzarella Bake Quick, easy and delicious. 4 chicken breasts (free range organic)1 can chopped tomatoes250 g buffalo mozzarella4 rashers smoked bacon2 tbs olive oil (extra virgin)basil leaves…
To keep blood sugar low I advise avoiding pasta. You can choose courgette spaghetti or with a garlic butter Portobello mushrooms topped with mozzarella, then hey presto, no carbs! Try it in the no pasta lasagne recipe with the link in the recipe notes below.
Basic salad dressing You can add to this what you like. Experiment with herbs or garlic. Replace the vinegar with lemon juice. Add lemon zest. But as it is it…
Basic gluten free white sauce Use thus as a starting point to maccaroni cheese, chicken or fish pie, and lasagne topping. The possibilities are endless. 570 ml whole milk (or…
Almond and Parmesan crusted chicken Even better than using bread, these have so much flavour and are really easy. 4 chicken breasts (free range)150 g ground almonds50 g Parmesan finely…
Hollandaise sauce This is essential for eggs Benedict. To complete the dish you just need a couple of poached eggs sitting on either a bed of wilted spinach (low starch…
Best sweet potato chunks These go with just about anything! Sweet potato has more vitamins and less starch than other potatoes. 1 large sweet potatotamari (wheat free soy sauce)salt and…
Pesto Use on gluten free pasta, in omelets, or on the side of meat dishes, it is so quick and nutritious you will never want to go back to the…
Cake that's good for you, does it get any better?!
Asian style 'slaw' The flavours are so fresh. This has a slightly Chinese flavour due to the sesame oil, but it goes with so much. I am officially addicted. 2…
The meat can be made in advance and frozen. Its tasty even on its own, but with the aubergines and topping it is out of this world.
Taramasalata So much nicer than the shop bought kind. Takes a little more time as you have to soak the roe, but it is really worth it. Great with grilled…
Coconut cups Sweet and moreish, these are a great alternative to a traditional macaroon. Super easy too. 200 g homemade condensed coconut milk (see recipe)125 g shredded coconut Pre heat…
Spring onion and tomato salsa Great accompaniment. Fresh and zingy. Add some chopped chilli for extra kick. 1 bunch spring onions trimmed and finely sliced100 g cherry or baby plum…
Taco-less Tacos Simple yet tasty. The Mexican style tastes simply don't need the taco shell element. Serve with refried beans, salad, guacamole, spring onion tomatoes salsa, spring onion fritters and…
Coconut 'Condensed' Milk Great with fruit, poured over gluten free pancakes, or on its own. Makes approx. 300g 1 can organic full fat coconut milk130 g rice syrup Mix together…
Lebanese inspired lamb with cauliflower The middle Eastern flavours combine so well in this one pot dish. Even if you're not a fan of cauliflower this goes down a treat.…
Energy bites I've come up with these as a quick energy source that are stable at room temperature. You can make them double the size of the picture. 3 recipes,…
BBQ sauce Usually full of sugar, but oh-so-nice, this takes minutes to knock up with a bit of a kick! Note it has 2 tablespoons of red wine which adds…
Variety is the spice of life. My advice is always that what you eat is fundamental to your long term physical and emotional health. So to keep your immune system at…
Savoury Cheese Crackers Wow, these are moreish. They make a good snack. They should be crisp. They store for a few days in an airtight container. But they will go…
Spring Onion Fritters These are great as a main with guacamole, salad and salsa. They also make a good dinner party starter. I've also had them with the Mexican meats…
Chinese style greens A fantastically tasty way to get a super green vegetable onto the plate in a way that feels more like a treat than a chore to eat.…
Sesame prawns without the Toast A little on the fiddly side, but they make a great finger food or a healthy alternative to nuggets. Serve with the Chinese style greens…
Chocolate sauce pot Super easy and gives you a chocolate hit. The dextrose is used because it doesn't have the addictive quality that regular fructose filled sugar has. Use this…
Vanilla Ice Cream You don't need an ice cream maker, but they are useful. Use good quality cream and milk. The dextrose is not as sweet as sugar so your…
Chicken curry The recipe uses boneless thigh, but it would work with joints as well. I prefer to brown the meat, but its not totally necessary. For a less hassle…
Almond Cookies These are a bit of a cross between a cookie and a cake as they don't really crisp. They hit the sweet craving spot without containing fructose. To…
Coleslaw All that is required is chopping and grating, with a dollop of my mayo on top, couldn't be easier. Half red or white cabbage (stalk removed and finely sliced)1…
To keep it low starch I've omitted the pastry. Because of the buffalo mozzarella and parmesan it is really rich so the pastry is not missed.
Lamb Kofta Kebabs Quick and easy, these Greek style kebabs can be put on the BBQ, fried (without the skewers) or put under the grill. Great with any kind of…
I had terrible trouble sourcing a sugar free tomato sauce, so I ended up making my own. Easy peasy and much cheaper! Keeps for ages in a jar in the fridge.
Burgers Who doesn't love a burger? These take a few minutes to prepare but have so much more flavour than shop bought ones. 500 g beef mince (Full fat and…
Guacamole Avocadoes are a fantastic source of all things good. Such a fresh taste, and goes with so many things. Really nice with chilli, burgers, cold meats and omelets. 1…
