sushi and chopsticks pic Healthy Recipes by Claire Pigott

Check in regularly for a selection of delicious meals to enjoy without putting on weight or feeling sluggish afterwards!

 

 

Recipe of the Month: Chickpea casserole

by Claire Piggott, Nutritional therapist

Hormone Balance: The Menopause

"A number of women have recently asked me how nutrition could help them manage their menopausal symptoms. One thing to bear in mind is that stress will impact negatively on hormone balance, and is likely to increase unpleasant menopausal symptoms such as hot flushes and mood swings. While we can't control all sources of stress, we can ensure the food we eat enhance our wellbeing rather than making matters worse.

So try and eat food that will help balance your blood sugar to help minimise the impact of stress. Also, try and include plenty of food containing phyto-estrogens for a positive effect on menopausal symptoms. Here is a recipe with a low GI - for blood balance - which is also packed full of phyto-estrogens."

Chickpea casserole (ingredients for 4)


2 medium onion, finely chopped
2 garlic clove, crushed
1 tin chick peas
60g almonds, slightly roasted
60g seedless dates, halved
Large pinch each of ground turmeric, cumin, coriander, ginger, cinnamon
Small pinch each chilli powder, ground nutmeg and salt
1 teaspoon olive oil
Small handful chopped fresh coriander leaves

Sweat onion and garlic in oil, add spices and cook for a few minutes. Add rest of ingredients apart from fresh coriander, cover with a bit of water, cover dish, and stew over low temperature for 20mins. Add coriander leaves just before serving.
Delicious served with barley couscous and barely wilted spinach

 

Bircher Muesli (generous serving for 1)

In the evening put 2 small handfuls of rolled oats, 1 tablespoon desiccated coconut and 1 tablespoon finely chopped hazelnuts in a cereal bowl and cover with just enough water to moisten. Cover the bowl and leave overnight. In the morning, stir evaporated (not condensed) milk in the oat mixture until the desired consistency has been achieved. Top with a chopped apple and a small handful of mixed nuts and seeds, and a little bit of honey, and enjoy!

There are endless variations to this recipe. If you don’t digest milk easily, this works well with coconut milk. In this case soak the oats in coconut milk, not water, and add coconut cream or milk in the morning. Dried fruits are delicious, and berries work very well too.

With the cold and gloom of winter, it is tempting to try and boost one’s moral with a large bar of chocolate or a packet of crisps. But this will only make you feel sluggish and heavy! Instead, good healthy food can make a real difference to how you feel and make it less likely that you will reach for the junk food. Try starting with a really good breakfast that includes proteins. This will ensure your blood sugar stays even, which will help your mood and energy greatly.

 

Chicken Curry

Coconut oil has been wrongly accused of contributing to heart disease by raising cholesterol.
This is true of highly processed hydrogenated coconut fat products, but unprocessed coconut is truly a superfood. It contains medium chain fatty acids which help the immune system, raise beneficial cholesterol levels and promote weight loss. It also tastes delicious and is easy to use. Add unsweetened, shredded coconut to muesli, crumble toppings, even salads for a nice crunch.

Coconut is also delicious in curries, such as this chicken curry:

Ingredients for 4:

1 tbsp coconut oil

1 medium onion, finely chopped

1 garlic clove, peeled and crushed

1 red chilli, seeded and finely chopped (or ¼ tsp chilli powder)

½ tsp curry powder

½ tsp ground cumin

½ tsp ground coriander

½ turmeric

Handful coriander leaves, chopped

Juice of 1 lime

200ml tinned coconut milk

100ml chicken stock

4 chicken breasts, each cut into 4 or 5 pieces

In a casserole melt the coconut oil then add the onion and garlic and cook on low heat for a few minutes until softened but not coloured. Add the spices and cook for a further 2 minutes. Then add the lime juice, chicken stock and coconut milk and simmer for 2 minutes. Add the chicken pieces to the sauce and cook for 10 minutes just under simmering point. Check the chicken is cooked through and add the coriander leaves. Serve with basmati rice, sliced bananas in lime juice, and vegetables.

 

Salmon with baked sweet potato

This recipe is packed full of ingredients that will help detoxification. It's delicious and quick too.

Ingredients (serves 1):

1 salmon steak
1 large sweet potato
1 large handful watercress, washed
1 large handful baby spinach, washed
1 small handful mixed seeds
1 tbsp finely chopped parsley
1 tbsp finely chopped basil
1 clove garlic, crushed
1 tbsp extra virgin olive oil
Squeeze of lemon juice
A little extra lemon juice and extra virgin olive oil

Prick the sweet potato, brush lightly with olive oil (not extra virgin, as it is going to be heated), and bake in the oven (200C) for about 45 mns. If you are short of time, microwave the potato for 10 mns on full power, then crisp in the oven for 10 mns.

To cook the salmon: brush lightly with olive oil, then steam for about 10 mns, or wrap up the steak in a sealed foil parcel, and bake in the oven with the potato for about 15 mns.

Combine the spinach and watercress leaves, drizzle with a little oil and lemon juice, and top with the seeds.

Combine the garlic, parsley, basil, olive oil and lemon. You can use a food processor for that.

When the salmon steak is cooked, drizzle the garlic mixture over it, and serve with the baked sweet potato and the leaves.

 

Bon appetit!

 

Additional advice on cooking and purchasing food and also general lifestyle improvements can be given by one of our nutritional therapists, who are also qualified to advise on sports nutrition, weight maintenance and nutrition during pregnancy. Nutritional Therapy is suitable for all ages.


salad bowl picWhat conditions can Nutritional Therapy help?

Allergies
Arthritis
M.E. & fatigue
Asthma & Hay fever
PMT & Menopause
Digestive & bowel problems
Candida
free-range eggs picMigraine
Blood Pressure
Infertility
Depression
Diabetes
Skin problems - eczema, psoriasis etc



organic radishes picWhen is Nutritional Therapy available and how much does it cost?

Tuesday: Claire Pigott (2.00 - 6.00pm) £45 (60 mins)
Wednesday: Robin Ravenhill (1.00 - 5.00pm) £60 (60 mins); under 18s £45 (60 mins)
By appointment:
Lisa Murphy £60 (90 mins)

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