We often think of citrus when it comes to vitamin C, but peppers, parsley and kale contain even higher concentrations of this immune-supporting nutrient. This recipe combines them all with blood oranges, mixed grains, almonds and feta in this nourishing warm salad bowl. Ingredients 250g cooked grain of choice (brown rice, quinoa) 1 blood orange 1 tbsp dijon mustard 1 tbsp red wine vinegar Olive oil 1 red pepper, sliced Large handful of kale, chopped 40g almonds 50g feta or so

As the colder months approach, many of us start thinking about how to support our immune systems. Vitamin C is often associated with fighting off colds, but this essential nutrient has several important roles in keeping us healthy. Why do we need vitamin C? Our bodies cannot make vitamin C or store large amounts of it, so we need to include it in our diets regularly. It plays an important role in supporting our immune system, helping our bodies fight infections and protecting

AI is rapidly becoming part of everyday life. From writing emails to tracking our health and suggesting what we should eat, it is increasingly influencing the decisions we make. When it comes to nutrition, the appeal is obvious. AI can analyse food diaries, estimate nutrient intake, suggest recipes and create meal plans based on dietary preferences and goals. Beyond the data The problem is that good nutrition isn't simply about putting information into a system and receiving

How to create a balanced plate A balanced plate can help provide sustained energy, support appetite regulation and reduce the urge to snack between meals. Aim to fill 1/4 of your plate with protein. Good examples include chicken, oily or white fish, eggs, tofu, beans or lentils, as well as nuts and seeds. Fill around 1/2 your plate with vegetables. This could include salads, steamed, roasted or stir-fried vegetables, or vegetable-based soups. Fill the remaining 1/4 of your pl

If you struggle with food noise and feel constantly hungry between meals, you aren't alone. Eating between meals has become normalised, and while snacking itself isn't bad for us, what, when and why we snack can quietly contribute to weight gain and a higher intake of ultra-processed foods. Snack foods are often ultra-processed, energy dense and easy to consume quickly, which makes it easy to underestimate total intake across the day. As a result, they may be less filling tha

Gut health & acne: what's the connection? The gut and skin are closely connected through what is known as the gut-skin axis. Emerging research suggests that changes in the gut microbiome and gut health may be associated with acne and other inflammatory skin conditions. Factors such as stress, diet, alcohol, infections and some medications can influence the gut microbiome and digestive function. Changes in the gut microbiome may influence immune and inflammatory pathways, whic

Vitamin D plays an important role in immune function. Low levels have been associated with altered immune responses and may be linked with increased susceptibility to some infections and inflammatory conditions. Chronic, low-grade inflammation is associated with a number of health conditions, including cardiovascular disease and type 2 diabetes. Vitamin D & Blood Sugar Blood sugar is influenced by what we eat, but it is also affected by factors such as physical activity, stre

Magnesium has become one of the most talked about minerals in the supplement world. It keeps everything ticking over in our bodies and without enough magnesium, our bodies cannot function properly. Yet, studies suggest that many of us are not getting enough. Why Magnesium Matters Energy production - magnesium is essential for energy production. Without it, your body can't properly access and use the energy it creates. Muscle contraction & relaxation - magnesium helps regulate

We should be eating 30g of fibre a day but the national average fibre intake remains around 20g - this means that we need to consciously add in some fibre rich foods to help us reach our daily requirements. Types of Fibre Insoluble Fibre It acts like a sponge in the digestive system, absorbing water and adding bulk to the stool. This promotes regular bowel movements and helps to eliminate waste products from the gut. Insoluble fibre foods include: - Nuts & seeds - Potato skin

The start of a new year brings the inevitable noise around new fitness regimes, health resolutions and fad diets, all of which lead us to believe that we're doing everything wrong. The common problem with fad diets, however, is that they tend to focus specifically on one thing - calories. They cause us to obsess about calorie intake in order to lose weight, whilst completely ignoring the vital role that nutrients, exercise and lifestyle play in a healthy and sustainable weigh

Are you looking for an afternoon pick me up, but don't want all the added sugar? These oat bars are the answer. They are delicious, easy to make and you can add any store cupboard ingredients. Ingredients 160g oats 100g nuts (almonds, pecans, walnuts) 4 tbsp pumpkin seeds 2 tbsp ground flax seeds 2 tsp cinnamon 60ml maple syrup 60ml coconut oil 120g peanut butter Pinch of sea salt Method Mix all the dry ingredients together in a large bowl. Add the maple syrup, coconut oil a

Blood sugar, or glucose is the body's primary source of energy. It powers our cells, muscles, and brain, helping us stay active, focused and alert. When we eat carbohydrates, the body breaks them down into glucose, which is then absorbed into the bloodstream. In response, the pancreas releases the hormone insulin, which allows glucose to enter cells, where it can be used for energy or stored for later. Ideally, this process keeps blood sugar levels steady throughout the day.

Your circadian rhythm, often called your internal body clock, plays a crucial role in governing various physiological processes, including your sleep-wake cycles, hormone production and overall health. Ways to reset your circadian rhythm Sleep Prioritising sleep and aiming for consistent sleep and wake times, even over the weekend. Create a sleep conducive environment by keeping your bedroom dark and cool. Consistency helps regulate your body's internal clock. Natural light T

This is a healthier alternative to the classic bounty. It keeps well in the fridge or freezer so is great for batch cooking. Ingredients 200g creamed coconut 150g desiccated coconut 200g dark chocolate (70%) 6 tbsp coconut oil 3 tbsp maple syrup 1 tsp vanilla extract Pinch of salt Method Line a square tin with parchment paper. Once the creamed coconut is soft, pour into a bowl and mix in the coconut oil, maple syrup, vanilla extract and salt. Add 2-4 tbsps of water if you lik