Recipes
Dill meatballs with fennel and beetroot
Using sausages makes this dish extra tasty. It has a lovely fresh taste due to the fennel.
Menu
articles
Why do humans think we’re superior to nature?
Before 2012 I never questioned where my food came from. I went to the shops to buy the weekly groceries and filled my trolley to
articles
My anger at dietary guides that caused cancer
I would wager that you’ve known someone related to you or closely associated with you who has died of cancer. There are very few people
articles
How we could make the UK more sustainable as we fast
With 7.9 billion (and counting) people on the planet it is well known that there is an urgent need to find ways to feed us
Recipes
Low carb onion bhaji
Traditionally these are made with gram flour, but to keep the carb content down I've used a different batter mix. Super easy to make and
Recipes
Marinated Paneer
This is super easy to make. Serve as a starter to accompany the low carb onion bhaji. The bhaji recipe is below.
articles
Healthy snacks for road trips
(This is an article that includes links for which I am a paid affiliate.) During term time is a great time to get out and
Recipes
Smoky roasted cauliflower tacos
This food is for sharing. Make all the dishes and let people pile up their tacos in their own way!
articles
Fat is your friend
Go to the supermarket and the special offer shelves have low cal this and low fat that and ‘heart healthy’ wholegrain cereal bars at all
Recipes
Celeriac dauphinoise
Celeriac is a great low carb swap for potato. This dish is absolutely delicious.
articles
What would a nutritionist tell me to eat?
Great question. But you might as well ask any random person on the street because you will get a million different answers!
articles
What if its your blood sugar not the menopause causing your symptoms?
Hot flushes, mood swings, insomnia, vaginal dryness, low libido, bad skin, mental fog, and myriad other things we’re told to look forward to as we approach that “certain age” as a woman.
Recipes
Easy Omelette
The quickest meal ever. Plus you can use left over ingredients in the fridge.
articles
Have you been feeling completely drained lately?
You’re not alone and its fair to say that a lot of people find themselves exhausted. Not least because of the year we’ve all been through. But there can be various reasons for exhaustion so let’s explore some of the possibilities along with potential solutions.
products for recipes
Recommended products
I am an Amazon affiliate and these are some of the products I recommend using in my recipes. If you have an ad blocker on
keto
Low carb lamb samosa
I've properly cracked the authentic taste of the lamb samosa filling here! I like it with or without the low carb pastry.
Recipes
Low carb pastry
Note I am an Amazon affiliate and I earn commission on any links used. I didn't think it was possible to get a crisp finish
articles
What does a nutritionist do?
What does a nutritionist do? The simple answer is that they give you advice on the best foods to eat for optimal health. The
articles
Forget about fruit being healthy
You can call me a heretic, I don’t mind. In fact, I welcome it. Bring it on. I will stand my ground. I don’t believe
gluten free recipes
Best ever low carb gnocchi
The chewy texture of this flour free gnocchi is really similar to the real thing. Coupled with the acidity that comes from the fresh tomatoes,
FAQ's
Frequently Asked Questions
I’ve done the research so you don’t have to. And I’m here to tell you that you can literally treat yourself when it comes to
articles
Is the UK population malnourished?
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
Media Appearances
BBC Radio Suffolk – How to eat in lockdown
I talk to James Hazell about how to make changes to support your mental and physical health in lockdown.
articles
Where does ultra processed food begin and end?
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
low carb
Cod with Chorizo and Leeks
This is a classy looking dish with sophisticated flavours but really simple to make.
articles
This virus has shown us what we’re made of
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.
dairy free
Chinese five spice chicken
Simple quick and oh so good. Serve with Chinese style greens.
dairy free
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.
Media Appearances
Happy People Solutions Podcast
My sister business with Katrina Love, Positive Mindset Coach, talking to Nicki Bannerman
Media Appearances
BBC Radio Suffolk Dessert Stomach
I talk to James Hazell on BBC Radio Suffolk about the phenomenon ‘dessert stomach’.
Media Appearances
Radio Suffolk Dry January
I talk to the lovely James Hazell on BBC radio Suffolk about what to do in dry January.
Media Appearances
Make today count podcast
Here I talk to the excellent host of the Make Today Count podcast, Ross Dean.
low carb
Pesto
This is great with the low carb pasta recipe or as a sauce to use with meat or fish
articles
Why the governments latest obesity strategy is set to fail
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
low carb
Low carb pizza base
Finally a base that you can roll thin enough and still have crispy edges but hits the low carb sweet spot!
gluten free recipes
No Flour Brownies
Gooey and chocolatey. It’s great that the carb content is lowered with no flour.
articles
My son’s weight loss Journey
This is my son Jacob. The picture on the left is November 2017. At this point he is 17. In fact he is two types
Happy People
Chicken ‘n’ Beans
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.
Happy People
Best meatballs ever
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.
low starch
No Pasta Lasagne
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.
Recipes
Happy pancakes
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.
Recipes
Pizza rolls
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.
low starch
Low carb rolls
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.
articles
Aaarrgghhh! Stop boring me with healthy eating!
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?
dairy free
Sweet and Crunchy Seeds
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.
dairy free
No Egg Mayo
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.
dairy free
articles
Stop Brain Drain
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
articles
I’ve been kidding myself!
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
dairy free
Crazy good cookies
Not only are these delicious, they have added omega 3 from the flaxseed and protein from the almond butter.
egg free
Chocolate Raspberry Coconut Cups
Using rice syrup as the sweetener these are beyond delicious. Made and frozen in 30 minutes they make a nice dinner party petit four.
dairy free
Flaxseed Crackers
Quick, easy and packed full of omega 3, flaxseed or linseed are a super food.
Recipes
Duck fried spring greens
Apart from the chopping of the spring onions this version uses frozen onion, garlic, chilli and leftovers for speed.
fructose free recipes
Quinoa Arancini
This is my take on the crispy Italian rice balls. They are filled with buffalo mozzarella as we digest it more easily.
dairy free
Olive and tomato sauce
This is a fast food. From jars and packets, you can knock it up in 10 minutes.
dairy free
Asparagus and Mushrooms with Shallot Dressing
The hearty nature of asparagus and portobello mushrooms make this a substantial side dish or a main event.
dairy free
Toasted Tamari Seeds
The seed mix here includes calcium and omega 3 as well as a myriad of other vitamins and minerals.
dairy free
Cauli Salad
Cauliflower is so versatile. So using it with different textures in the same salad makes a delicious dish.
dairy free
Tahini and onion sauce
Such a simple sauce. Great as an alternative to hummus cold as a dip.
egg free
Beetroot, Feta and Quinoa Salad
Quinoa might be the latest ‘fad’ food to some, but it’s nutty texture is great for making substantial salads.
dairy free
Vegetarian Chilli
This is packed with great pulses. It is a quick version as there is little prep involved and it freezes superbly well.
fructose free recipes
Cauli cake
This is another star dish with loads and loads of nutrients, but importantly, flavour.
articles
Clean science:The Dirty Truth
Did anyone see the BBC programme last week, Horizon ‘Clean Eating: The Dirty Truth’? I watched it, anything to do with health and food
fructose free recipes
Deconstructed Spanikopita
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.
dairy free
Caribbean Curry
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.
dairy free
Fish pie with crushed potato top
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.
dairy free
Refried beans
Not only delicious, the black beans are rich in vitamins and minerals, they also provide you with a great source of protein.
Tomato and mushroom sauce
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.
dairy free
Mexican mixed puy
This is a vegetarian version of the Mexican meat recipe. It is lovely piled onto real Mexican Masa flour tacos.
dairy free
Sausage casserole
Such a comforting meal and really easy to prepare. Use good quality gluten free sausages.
fructose free recipes
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Cake free coffee mornings? Nooooo!!
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
dairy free
Olive and red onion bites
Easy, vegetarian and dairy free. As low starch snacks go these are great.
fructose free recipes
Cheese and bacon bites
These are so quick and make a great snack. Good for picnics or the lunchbox.
articles
Hearing restored thanks to a….water pistol!
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.
dairy free
Bean Bolognese
This is a really robust sauce. Full of brilliant antioxidants, a good source of fibre, and it’s absolutely delicious!
dairy free
Poached pears
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.
articles
TV dumbs down health
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
dairy free
Mango quinoa salad
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.
dairy free
Coconut and almond cookies
These are dairy free, they have a lovely taste to them from the coconut oil.
dairy free
Sweet lemon bake
These are an alternative to the lemon tart. Leaves out having to make pastry. You could serve with the super almond cookies.
dairy free
Melted cauliflower
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.
dairy free
Sweet tomato salad
Colourful and bursting with flavour, this is a lovely looking dish as well as tasting delicious.
dairy free
Savoury coconut crackers
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.
dairy free
Mushrooms not quite Stroganov
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
better health
Time on my hands
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
dairy free
Lemon crumbed fish
Putting an almond crust on fish hadn’t occurred to me before, but this really works. Choose a firm white sustainably sourced fish.
Low carb or what?
All these food rules. I’ve heard of people making themselves really ill by literally just eating protein and very
dairy free
Liver and Bacon
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.
dairy free
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
dairy free
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
fructose free recipes
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.
fructose free recipes
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
Turn back the clock
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.
dairy free
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
dairy free
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
Have you got the time?
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
Egg free mayo
A great allergy free alternative to dip your chips in! And many other uses.
dairy free
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
dairy free
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.
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
French 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
dairy free
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
Walnut, Squash and Spinach Tortilla
A decadent comfort food for winter. No, actually, any time!
Herb Stuffed Tomatoes
These look good but are quick to prepare. Great for a dinner party.
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
Mushroom, Tofu and Nut Pate
Quick and easy to make. Store in an airtight container as an anytime snack. Full or protein and flavour.
dairy free
Lentil Moussaka
Who needs meat when you can get so much flavour from lentils and vegetables?
fructose free recipes
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 cold
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
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
dairy free
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
Courgette 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
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
egg and dairy free
Veggie Patties
This mix is so versatile, you can fry it, breadcrumb it (gluten free crumb of course) or use it as a pate.
egg and dairy free
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
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
egg and dairy free
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
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
dairy free
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 higher
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
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
egg and dairy free
Bolognese sauce
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
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.
fructose free recipes
Almond and Parmesan crusted chicken
Even better than using breadcrumbs, these have so much flavour and are really easy.
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
egg and dairy free
Best sweet potato chunks
These go with just about anything! Sweet potato has more vitamins and less starch than other potatoes.
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
fructose free recipes
dairy free
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
fructose free recipes
Moussaka
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.
low carb
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
dairy free
Coconut cups
Sweet and moreish, these are a great alternative to a traditional macaroon. Super easy too.
dairy free
Spring onion and tomato salsa
Great accompaniment. Fresh and zingy. Add some chopped chilli for extra kick.