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Delicious Pisto (vegetable stew)

This delicious plant-based dish can be made in just 3 simple steps. I have adapted the traditional Spanish recipe to add extra nutrition. A vegetarian stew with 6 vegetables that feeds your gut microbes and is a pleasure to eat. Ingredients, Serves 4 2 red peppers2 yellow peppers2 courgettes, diced1...

Blushing dahl

Gut health benefits: split lentils are easy to digest and contain gentle fibre. The addition of falafel boots its protein and fibre content. It is warming with aromatic spices that help with digestion and bring out flavours. Ingredients, Serves 4 250g yellow split pea dahl1 pack shop bought falafels2 medium...

Brown lentils, collard greens and sweet paprika almonds

Gut benefits: lentils are a good source of protein and an excellent source of fibre*. The addition of brown rice provides all essential amino acids, which makes it a complete meal. Ingredients, Serves 4 250g brown lentils1 pack collard greens, finely shredded2 bok choi, finely shredded1 large brown onion1 whole...

Gut-friendly Black Bean burgers with roasted potatoes

Gut benefits: one burger meets your daily requirements for fibre which keeps your gut flora happy, your bowels moving and helps normalising your blood sugar and mood. A good source of protein and antioxidants. The addition of a healthy fat (nut butter) and carbs (baby potatoes) makes it a complete...

Babies do not need to cry -the science behind Craniosacral therapy for infant colic

Relevance Infant colic affects 20% of infants under 3 months1. It is the main cause of medical visits during the first year of life, distress to parents and a major reason for stopping breastfeeding2. What is it? Infant colic is a functional gastro-intestinal disorder (FGID) with elusive pathophysiology and multifactorial...

Sweet potato and tofu quiche

INGREDIENTS 4 medium sweet potatoes1 block firm tofu1/2block feta1 punnet chestnut mushrooms1 cup frozen peas100g pumpkin seeds4 organic eggs1 tsp turmenic1 tbsp cumin seeds3 gloves of garlic1 shop bought puff pastry METHOD 1. Peel and cut the sweet potatoes into even cubes, approx.. 2cms. Place them in a oven tray,...

Vegetarian Shepherd’s Pie

Ingredients 1 Kg sweet potatoes 1 cup green lentils 1/2 cup green lentils 4 stalks celery 3 garlic cloves 2 leeks 1 red pepper 1 cup peas, defrosted 3 medium carrots 1 tbsp tomato puree 3 bay leaves 2 stalks fresh rosemary 1 lemon 3 tbsp tamari 1 tsp cinnamon...

Craniosacral Therapy, a viable option for chronic pain sufferers

New Research supports craniosacral therapy as a viable option for chronic pain sufferers. Here is my interpretation of the study results and its clinical relevance in plain English. Title Craniosacral therapy for chronic pain: a systematic review and meta-analysis of randomised controlled trials (RCTs) Summary A review of 10 RTCs...

Make your immune system resilient to infections

#1 Optimise your diet with key immune boosting nutrients #2 Keep stress and anxiety at bay #3 May want to supplement short-term #1 Build immune resilience with (healthy) food Food is medicine. It is safe (you can’t overdose with food), widely available and better fit for the immune system to...

10 Tips to boost your immunity naturally

Antioxidants (polyphenols) in fruits and vegetables fight off viruses and boost immunity. Get them concentrated and unprocessed (raw) in a single drink. Simple. My top 10: redcurrants, cranberry, blueberries, pomegranates, lemon, celery, cucumber, spinach, ginger, kale. Fresh or frozen. In the picture: frozen redcurrants, frozen pineapple, spinach, ginger, lemon. Make...
Plnat-based family recipes ebook, belencomplementaryhealth

Make simple, healthy meals for your family!

My compilation of 36 delicious and nutritious plant-based recipes will have your family asking for a second helping!

These plant-based meals are packed full of nutrition with simple ingredients and are easy to prepare, even with a busy schedule! 

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