Wednesday 8 October 2014

Cooking from scratch

I am constantly telling clients that the only true way of knowing what is going into your body is to make everything from scratch, preferably using the best ingredients you can find.
Not only will you know what is going into your body, you can also be in total control of how balanced your diet is - tweaking things in recipes to increase your protein intake or reduce carbs for example, depending on what you are trying to achieve.
You may think it's easy for me to preach this, as it's my job and I do it all the time, but really it's just common sense, not only for your health but also for your budget - buying prepared food costs more too!
And even though it's my job, it doesn't always go according to plan!  This gorgeous looking vegan chocolate ice-cream tasted very odd (I was trying to be clever by using delicious coconut oil in ice-cream), so instead I melted it down and used it as a rich chocolate sauce.  So playing with food and experimenting is a great way of learning.
And cooking from scratch doesn't just apply to healthy main meals - these amazing coconut bars (Bounty lookalikes!) are very easy to make and taste one hundred times better that the shop bought ones - plus they are much lower in sugar and salt and higher in protein and fibre - a great reason to eat a few more!


Coconut Bars

Makes 18


175 g coconut oil
200g block creamed coconut, roughly chopped
2 tbsp honey
1 lime (or lemon)
175g desiccated coconut
200 g dark chocolate (85% cocoa), roughly chopped

·          - Base line a 20cm square tin.
·          - Place the coconut oil, creamed coconut and honey in a bowl over a pan of simmering water and stir occasionally until fully melted.
·          - Finely grate the rind of the lime and stir this into the bowl along with a tbsp of lime-juice and the desiccated coconut.  Mix together well.
·          - Spoon the mixture into the prepared tin and level the top.
·          - Chill in the fridge for 20 minutes.
·          - Remove the tin from the fridge and turn out the coconut block.  Cut into 18 bars, place these on a sheet of baking paper on a cooling rack and place in the freezer while you melt the chocolate.
·          -Melt the chocolate in a bowl over a pan of simmering water, until completely melted.
      - Using two forks, toss the bars in the melted chocolate and then leave on the greaseproof paper to set.
-    - Place in an air-tight container to store.
  

Wednesday 1 October 2014

Stressful Times Need Food

Although we think of stress as something that comes from too much work, not getting to a date on time, burning dinner or just being totally disorganised and having too much on your plate, it's important to remember it also comes from your emotions too.  So if you are upset or sad, your body sees this as another stress, and it's important to know how to deal with this, to prevent it from causing long-term illness, such as excess weight, heart problems, depression or anxiety problems.
Stress uses up vitamins and minerals that are needed for every function in the body, so while your nutrients are being used for stress they are not being used to digest your food, support your immune system, produce energy or keeping you hair and skin healthy.
The B vitamins are especially important with regards to stress - B1 and B3 play a vital role in maintaining a healthy mental attitude, B6 helps to produce serotonin, a neurotransmitter that helps the body to deal with depression (serotonin is know as the 'happy hormone'), B12 is called the memory vitamin as it used mostly in the brain.
In general B vitamins are also needed for the production of energy, and without energy it's hard to cope with anything!
To ensure a good intake of B vitamins eat a variety of colourful vegetables, wholegrains, legumes, nuts, seeds and eggs.

Vegeree

Serves 4

1 large red onion, peeled and cut into wedges
350 g butternut, deseeded and chopped
2 large courgettes, sliced
1 tsp cumin seeds
1 tsp curry powder
1 tbsp olive oil
300 g basmati rice
4 large eggs
handful parsley leaves
seasoning

- Preheat the oven to 200° (400°F) Gas mark 6.
- Place the onion, butternut and courgettes into a roasting tin.  Sprinkle with the cumin seeds, curry powder and oil.  Roast for 40 minutes, tossing a couple of times.
- Meanwhile, cook the rice according to the pack instructions.
- Softly boil the eggs.
- When the vegetables are cooked, drain the rice and stir into the roasting tin with the vegetables, along with the parsley.  Season to taste.
- Carefully peel the eggs and serve cut in half on top of the dish.

Happy, stress-free eating.

Joy xx





Wednesday 24 September 2014

Autumn Harvest

It's the time of year I love - free food all over the place!  You just need to know where to look.  And not only is it free, if you find it in the right place it's likely to be free of pesticides and organic too!
Last weekend was spent in lovely Wales, racing a yole double on the sea around the coast of Mumbles.  Whilst racing the wild seas I could see the coast path winding it's way through bracken and over cliffs, then dipping down into beautiful white sandy bays with beach huts and ice-cream stalls - I had to walk this path!
So Sunday was spent on foot, strolling 20 miles along one of the nicest walks I have done in a long time.  And there we came across absolutely millions of the best tasting blackberries ever (as well as sloes, but we ran out of space to carry those too!).
So for the past two days I have been making everything I can think of with blackberries - a good top up of vitamin C has been had I think!  And these wonderful Paleo Blackberry Pancakes were breakfast this morning.



Paleo Blackberry Pancakes


Serves 2

1 banana, peeled
85 g ground almonds
10 g desiccated coconut
5 g sesame seeds
2 eggs
1 tbsp non-dairy milk
100 g blackberries
1 tbsp olive oil
2-3 tbsp honey or agave syrup

-Mash the banana in a large bowl.
-Stir in the ground almonds, desiccated coconut and sesame seeds.
-Beat the eggs and milk into the mixture.
-Lightly stir in 75 g of the blackberries.
-Heat the oil in a non-stick frying pan and spoon in two tablespoons of the mixture and cook for 3-4 minutes until golden underneath.
-Carefully flip the pancakes over and cook for 3-4 minutes on the other side until golden.
-Keep these warm then repeat the cooking process with the remaining batter.
-Serve scattered with the remaining blackberries and a drizzle of honey or agave syrup.

It's not too late to pick your own blackberries, get out to the countryside and do some foraging soon!

Joy x

Monday 25 August 2014

Life can be sweet.

 There is no getting away from the fact, no matter how hard I try to train myself otherwise, I love sweet things.  Despite having a hugely healthy diet, and being aware of how important it is for that diet to be balanced, rich in good protein and fat, I still need to know that after a savoury dish there is a dessert on its' way - I know this is all just psychological!
But that's the great thing about cooking, and loving to experiment with food and new ingredients - I get to make great desserts that are actually healthy, and can omit the ingredients that I prefer not to eat (wheat, dairy and too much sugar).  I am constantly suggesting people avoid wheat and dairy for various health issues (bloating, flatulence, indigestion, constipation - sound familiar?), and the reaction is always the same - how can I possibly live without so much?  Well you just need to change the way you think about foods and start playing.  So yes, you really can have this amazing gluten and dairy-free chocolate cake!
The other thing I like to do is to find a product that I really love and then figure out how to make it myself - this normally means it will be tastier (as I can include my favourite ingredients) and will most certainly be cheaper.
This recipe came about after I tried Chia Pods - perfect little pots of dessert that are rich in omega 3 fatty acids, gluten and dairy free and contain only natural sugar.  My recipe is obviously even tastier!

Orange and Mango Chia Puds


Serves 2-3

1 orange
1 mango, peeled and destoned
2 tbsp chia seeds
1 tbsp goji berries
2-3 tbsp non-dairy milk

- Grate the rind of the orange and then peel the orange and place the flesh into a food processor with the flesh of the mango.
- Process for a few seconds to break everything down.
- Add the grated orange rind, chia seeds, goji berries and milk and process again for 20-30 seconds, scrapping down any mixture that has escaped up the side of the bowl.
- Leave to stand for 5 minutes - this will allow the chia seeds to do their work - they expand and soften and turn everything to jelly!
- Blitz again one more time for a few seconds and then pour into bowls and serve, or place in the fridge for later.

Happy Eating!

J xx











Wednesday 4 June 2014

Back to Paleo

I am often asked about my own diet (people want to know I am human and eat foods I shouldn't to make them feel better!), and yes, I do eat chocolate every day (we all have our vices), but it's about balance and moderation in all things, and knowing what may be doing you harm.  So if I thought that something I was eating was causing me bloating, bad skin or upsetting my digestion for example, I would stop eating it - I want to feel the best I can all the time.
I think a lot of the time people have forgotten what it feels like to be 100% well and full of energy, and you may not realise that some foods are affecting you.  I have had a client recently who gave up gluten (I suggested this to her, as she was having some digestion problems), and she lost 4 cm around her waist, without losing any weight - she had been bloated from her intake of wheat that didn't agree with her, without her realising.
And this is what the Paleo diet is so good for - it cuts out all the man-made foods that may cause intolerances, and focuses on the nature-made foods that your body should recognise and know how to digest and extract nutrients from.
And the great thing about the Paleo diet is that you can maintain it for life.  Infact I really don't like calling it a diet as this assumes you will 'go on' the diet and at some stage 'go off' the diet.  If you can't maintain a new eating regime for at least 10 years (or life) then it's not really worth starting.
So what is Paleo?  It's going back to the diet we think paleolithic man (cavemen) would have eaten - anything they could have caught or foraged for - grass-fed meat, wild fish, eggs, fresh fruit and vegetables.  This means no grains, dairy, legumes or pulses (all of which may cause digestive problems).
Of course we are unlikely to go hunting and foraging, and buying all organic ingredients can be expensive, but every little bit you can do to aim to eat as naturally as possible is a step closer to a healthy you.
Today sees the launch of the Paleo aisle in Ocado's online store - with me as its' expert, so if you have any questions do get in touch.
Here is one of the recipes from my latest Paleo book


Summer Frittata
A great protein-rich meal that can be served for breakfast, brunch or lunch, or could also be made to take on a picnic or to work in a lunch-box.

Serves 4
 
Prep time:  16 minutes
Cooking time:  29-34 minutes

350 g sweet potato
2 tbsp olive oil
1 red onion, peeled and chopped
1 red pepper, deseeded and sliced
125 g fresh or frozen peas
1 tbsp chopped mint
1 tbsp snipped chives
seasoning
7 medium eggs

·         Cook the sweet potato in a pan of boiling water for 8 minutes, until just tender.  Drain.
·         Heat half the oil in a frying pan and cook the onion with the sweet potato and red peppers for 5-6 minutes.  Add the peas and cook for one minute more.
·         Beat the eggs in a large bowl, pour in the vegetables and mix well.  Season and stir in the herbs.
·         Heat the remaining oil in the same frying pan and pour the egg and vegetables back into the pan.  Preheat the grill to hot.
·         Cook over a low heat for 15 -18 minutes, until the bottom of the tortilla is golden.
·         Finish cooking under the grill for 6-8 minutes, until golden on top.
·         Leave the tortilla to stand for a minute then run a knife around the edge of the pan, place a plate or board on top and turn over to remove from the pan.
·         Cut into wedges to serve.





Thursday 29 May 2014

Exciting times.......

I never thought talking about what I do was important when I am helping others to achieve their goals, but having recently talked to a business coach about my new and exciting venture, I was told that without a shadow of a doubt I should be talking about myself, as I practice what I preach!
So here it is - I've just won the British Rowing Masters Championships single sculling for my age group (no, I'm not letting on what that is!!).  What is interesting is that I wasn't feeling too good on the day, with a chesty cough and no voice.  I am constantly telling athletes not to train or race when not 100% fit (I still stand by this with regards to training). But as I was there I thought I may as well do it anyway!  The interesting bit was that, as I wasn't feeling as fit as I should have been I decided to pace myself much more, hoping that I would be able to breathe for the whole race, instead of going out too strong and not being able to hold on - and this taught me a valuable lesson about how important it is to work to your strengths (which in my case that day was strong legs and not much in my lungs).  And ensuring every part of you is as healthy as it possibly can be through good nutrition is hugely important in that situation.
I am constantly asked by athletes what they should be eating for breakfast, before training, between races etc., and I know how much of a minefield it can be, especially as we now have the great internet with so much false information to sift through too!  So, to help answer your questions and help you achieve your goals, I am setting up Sports Nutrition Workshops that will include great food (cooked by me and eaten by you), plus loads of great advice about eating around your sport.

A newsletter will be sent out to everyone in advance of the workshops being launched, with a new website and lots of other exciting things to come, so keep watching this space, and get in touch if you think your club or team would like to learn how to cook great, nutritious food to help them win!


Thursday 8 May 2014

Introduce some Juice!

Interestingly after my last post a few people have asked me about juicing and the whole 'too much sugar' in fruit juices debate.  So I will explain what it is about juicing that is so great (yes I'm still doing it every day and loving all the weird and wonderful concoctions I come up with - no two juices are ever the same!).
Hopefully you will recall that the government recently told us we need to be eating 7 portions of fruit and vegetables a day.  Well I love my fruit and veg, but even I would struggle to fit that amount in - both physically and time-wise, so juicing is the next best option.
But you're leaving all the fibre behind I hear you say?  If you have at least 5 of your fruit and veg a day, plus other foods that are rich in fibre - beans, pulses, oats, chia seeds, linseeds etc, you will reach the recommended intake of 18g per day.
What juicing provides is the micronutrients (vitamins, minerals and enzymes) that are needed everyday for all your bodily systems to function optimally, and would you rather get these from a tasty glass of juice or have to steam 2 kilos of kale and chew your way through it?
The other great thing about juices is that you can add other ingredients, depending on what nutrients you want a boost of - stir in a teaspoon of avocado oil for an essential fat boost, or maybe half a teaspoon of wheatgrass powder to make your green juice super-green!
As for the sugar content of the juices you make, I would suggest sticking to my 80:20 rule - 80% of the juice is vegetable and 20% fruit - or no fruit at all if you like less sweet juices - you will be amazed how sweet vegetables such as carrots or parsnips are.  And be brave, you can juice pretty much anything - even potatoes (which are great for healthy skin)!

Happy Juicing!

Joy x

Sunday 13 April 2014

Preserving months........

I can't believe it has been so long since my last writing - where has the start of the year gone?  Well in my case it has been 'preserved'.  I've spent the last 2 months working on a great project with the lovely Thane Prince, testing recipes for her latest book 'Perfect Preserves', which comes out in July to coincide with her judging of 'The Great Allotment Challenge'.
I've never really been into preserving, it always seemed like such a lot of work for not much of a result - certainly tales from friends who spent hours slicing citrus fruit skins or watching a rolling boil, didn't inspire me to join in.  But then I started making the most wonderful curds, marmalades and fruit butters, and I was hooked - the beautiful colours, creamy textures, jewel-like jellies - and the smell every time I re-entered the house, was bliss.  That is, until I started on the pickles, chutneys and relishes, and then the smell was of vinegar - lots of scented candles were required for those few weeks!
But one of the best things about making preserves is giving them to friends - the delight on their faces of being given something that you have slaved over and they know will taste so much better than anything they can buy - it was worth all the smells!
So after that I was relieved to escape to Bordeaux for a week of rowing training, on a stunning lake on the outskirts of Libourne.  With a perfectly flat lake for the whole week, we managed to get our scheduled 36km done every day.  A lot of mileage, but good for getting fit if only we had been given food that could sustain us for that amount of exercise.  You'd think wouldn't you, that being in France would be a certainty of at least getting great food.  But no, we were being catered for by a training school whose idea of a balance meal was for everything to be the same colour (mostly beige), and not a fresh green vegetable was spotted all week!
The only time we escaped training we headed off to the pretty nearby town of St Emilion, a place known not only for its' great wine, but also it's light but chewy, delicious macaroons!  Clearly this did not improve our diet much either!
So now I've returned home I am in desperate need for some micro-nutrients!  
The juicer is out of the cupboard and I have bought every green vegetable that is on offer!  I can feel my body soaking up the vitamins as I write!  If you need inspiration to get into juicing then you need to watch 'Fat, sick and nearly dead' - hopefully it will kick-start you into a new healthy regime too.

Monday 20 January 2014

Cycling the Backroads of Sri Lanka

As usual, I found the need to escape the English winter just as all the Christmas festivities came to head, and on Christmas Day I headed off to explore Sri Lanka by bike.  If you want to feel, smell, and be part of a country, being on a bike is pretty good way to do it.
The only downside of course is the energy required!  And when climbing some of the steep hills through the tea plantation area, I did struggle to remain polite with all the locals who called 'Good Morning' - all my energy was required for getting up the hill.  But then I remembered something that Dame Kelly Holmes talked about at the ISENC - she said that when in training her coach had told her to chat with her colleagues while she was running, so that when she was running alone in competition 'all of her oxygen would be her own' - needless to say I made it up all the hills!
My trip started in Columbo, staying with a lovely friend who was so inspired with Sri Lanka that she now imports her own delicious Kandula Tea.  As it was still the party season we spent a lot of time eating out and trying lots of great new dishes, one of which I had quite a few times at Columbo Swimming Club, and have already tried at home - devilled cashews.  Cashews are grown in Sri Lanka so are on the menu a lot, although they are not cheap even there.
After the madness of Columbo setting off to the countryside was heaven - cycling along tiny tracks and country roads, with only the odd tuk tuk or motorbike passing us, and the occasional dog chasing us for a bite at an ankle (which thankfully they never got!).
And when we got hungry we stopped at the small cafes for a bit of local food - string hoppers steamed with coconut and brown sugar were a favourite, as were homemade spicy lentil patties and vegetable samosas (and their idea of spicy is pretty hot!).
The main dinner offering in most places is a Sri Lankan buffet - don't be fooled, this is not a few salads and nibbles, this is a full buffet of at least 7-8 curry dishes, with soups, salads, sambals (spicy coconut side-dish), poppadoms, rotis, 2-3 types of rice, plus a host of other dishes we were too scared to try!  At the beginning we all made the most of the abundance of food on offer -  we figured we were using up so many calories on the bike each day.  After the first week we all realised that the eating had overtaken the cycling and we were now on a 'buffet tour' of Sri Lanka!  So it was time to reign in and be sensible, which for me just meant reverting back to Paleo rules and cutting out a few things, one of which was rice.  This caused lots of concern to the locals who don't believe you can eat curry without it!  And obviously it's their main crop and a staple of their own diets.  But for me it did the trick, I have returned without the excess buffet weight!


Devilled Cashews

Serves 4

4 tbsp vegetable oil
2 shallots, peeled and thinly sliced
200 g raw cashew nuts
small handful curry leaves
1-2 tsp chilli powder
salt and pepper

Heat the oil until smoking hot.
Add the shallots and cashew nuts and cook until golden.
Add the curry leaves and cook until crisp.
Remove from the oil with a slotted spoon and drain on kitchen paper.
Mix together the chilli powder and seasoning and toss the nuts in the mixture.
Leave to cool slightly before serving.



After staying with friends over the holiday period and talking a lot about food, nutrition and health, it made me realise how much I assume people know about nutrition and their bodies.
So over the next few months I hope to write about nutrition basics, and how you really can affect your health, both now and in the future.  
If there are any subjects you would like me to cover just drop me a comment and I will do my best to accommodate.

Healthy, Happy Eating,

Joy x