Healthful Meal Variations (add salad to everything!)

Transforming our old favourites into more nutritionally balanced meals, to help to support our well-being, immunity and mental health

I’m a big fan of adding salad to everything: a grill up breakfast of sausage, beans and salad is amazing. It may seem odd at first as we might not be used to eating in that way. Most of us could do with adding more fibre to our diet (30g recommended a day), so it is a great adaptation that can soon become a conscious desire – not just a choice!

When we notice and pay attention to how our body responds after we have eaten certain foods, this can bring the message home. ‘Wow, I do feel good after eating that salad, I feel less sluggish, more vital etc’ we may think. It’s not always an instant decision that we may keep to, we may journey back and forth between noticing healthful choices and ones that don’t feel so good. However, over time, sometimes years, it can then become a way of life.

So below is my take on the bacon butty… homemade seeded wholegrain seeded bread with bacon, wild garlic leaves which are delicious and good for immuno health, tomato, beetroot, red onion for antioxidants.. avocado and olives ‘good’ fats.. with fresh nettles (cleansing, may help with bladder problems, inflammation, arthritis) and peppermint tea for digestion and nervous tummies.

How are your eating patterns at the moment during self-isolation? Have any of you managed, with more time, to nurture yourself better? or are you struggling. Remember this is food for thought and change isn’t always immediate.

Here is my Homemade Seeded Bread recipe, it’s so filling and nourishing, lots of fibre for digestive health, I find it balances my blood sugar and I don’t get that afternoon carb dip and it’s satiating!

Ingredients

500g organic wholemeal strong bread flour or wholemeal spelt
150g mixed seeds including pumpkin, chia, Sunflower, Flax, poppy
1 tbspn walnut oil
1 tsp yeast
1 tsp sugar
1 1/2 tsp himalyan salt
300-400ml tepid water, the chia seeds can absorb the water, flour varies in its absorbency, so add enough so that its moist

Method

Homemade wholemeal seeded bread

Add the yeast and sugar to tepid water, allow it to fluff up. Add the yeast and water to the salt, flour and seeds and when the mixtures craggy, add the walnut oil. Knead for 5-10mins. Leave to rise in warm place. Re-knead and shape into loaf tin, leave to rise again then bake gas 7 for about 40mins. It’s done when the bottom of the loaf sounds hollow when tapped.

Adapting traditional meals such as fishfinger butties too…

Gut Health Fishfinger Butty

With seeded wholemeal bread, sauerkraut, avocado and olives for ‘health fats’, this take on the fishfinger butty makes a satiating meal that is great for your gut

Wholefood Grill Up

A whole food grill up, with salad, sauerkraut, and wholemeal seeded toast, turns the traditional fry-up into a more nourishing, fibre filled, gut health meal. Served with green tea to add extra antioxidants, it is yummy!

Madras curry above with brown rice, red carmague rice, kimchi, sprouting seeds, salad, spelt garlic naan and some good music…washed down with ginger kombucha, yummy!