by Paola Bassanese

If you are vegetarian, look away now.

I created this recipe after a recent facebook interaction with osteopath Ricardo Davids  in the Health & Fitness Group  lead by personal trainer Anthony Mayatt of Breathe Fitness Training  and customising a twitter recipe for chicken liver pate from Diane Sanfilippo of BalancedBites.

Delicious lamb’s liver pate

If you or your children don’t like the taste of liver (which is sooo good for you!) you can blend it into a tasty spread/pate.

Ingredients:

• 100 gr organic lamb’s liver
• 100 gr organic pork mince
• 2 organic bacon slices, chopped
• ½ onion, chopped
• 2 cloves garlic, chopped
• 1 small spring onion, chopped
• 1 pinch turmeric
• 1 pinch paprika
• ½ small fresh red chilli, chopped
• 1 pinch mixed herbs (thyme, rosemary)
• 2 tbs olive oil
• 3 tbs organic virgin coconut oil
• 1 pinch black pepper (optional)
• 1 shotglass Cognac (optional)

Method

Fry the onions, garlic, turmeric, paprika, herbs with the oil and 1 tablespoon coconut oil until slightly golden then add the liver. Pan fry for 3-5 minutes, add Cognac (if you are not serving this pate to children), let the Cognac evaporate then set aside.

In the same pan, add remaining coconut oil, chopped spring onion, pork mince and bacon and cook through (5 minutes).

Leave to cool then pour both liver and pork in a food processor and liquidise to a smooth paste. Keep in the fridge for an hour at least and it’s ready to eat. Add freshly ground black pepper if you like.

Serve with toasted rye bread and rocket salad.

Reading this book should be made compulsory to anyone studying nutrition. As a holder of an ITEC Diet and Nutrition Diploma myself, I have been literally “fed” factually weak information about food. In the ITEC course we analysed a number of food theories and approaches and, whilst we all knew that none of these theories were the absolute truth, we progressed on to quote from and follow these theories when we came to applying what we studied to creating our clients’ nutrition plans.

We were quick at criticising “fad diets” but wholeheartedly approved of dogmatic nutritional approaches that stipulated that gluten, dairy and sugar are better avoided to preserve good health. Furthermore, candida was the all-encompassing cause of modern illnesses and we all suffer from it to various degrees. Some nutrition advisors have thriving practices and clinics on the back of anti-candida diets and supplements.

Unfortunately, such approaches, diets and theories did not receive enough scientific scrutiny. Schwarcz, winner of the American Chemical Society’s Grady-Stack Award, often cited the Nurses’ Health Study from Harvard University which analysed food questionnaires from 76,000 nurses starting from 1984.

This study was particularly useful to evaluate the link between food and diseases. For example, if the nurses had a diet rich in fibre from pulses they were 25% less likely to develop breast cancer. Those who were getting vitamin K from leafy vegetables were 30% less likely to have hip fractures.

Schwarcz launched into an attack against those “alternative health practitioners”  who “prescribe” alkalising diets based on the theory of “acidity” in the body. He went on to explain that our bodies have been designed to keep the same level of pH in the blood at 7.4 no matter what food or drink is ingested. Therefore, one cannot “manipulate” their blood pH with diet, as simple as that. I have been guilty of believing this “blood acidity” theory and accompanying diet because it is paraded as a well known “fact” in nutrition studies and followed by many practitioners.

The complementary health sector is somewhat flawed (and often criticised) because of its scant reliance on scientific data. Most practitioners are “accused” of relying on anecdotal evidence rather than hard facts. Each year new diets and books launching new nutrition theories are published and unfortunately us practitioners simply broadcast, market and recommend these books without applying some due diligence.

Schwarcz’s book still has some gaps in its analysis and fails to address vegan and raw food diets which currently enjoy a “holier than thou” status. The book does mention the risks associated with a diet based on red meat and processed foods but it also looks at the benefits of tofu although studies on soy products showed that they only lower cholesterol by 3%.

Schwarcz also dug at detox diets which he deemed to be meaningless because our bodies are constantly detoxing automatically without the need for external intervention or dietary changes. He did admit that simple, low-calorie diets may bring a sense of wellbeing but there is no scientific double-blind study which can prove detox diets have any impact on wellbeing. What the author is highly critical of is the belief that a detox will un-do all the dietary sins committed during the year. Short term solutions won’t work but a good old-fashioned balanced healthy diet will.

The truth is that there is no perfect diet and Schwarcz advised to adopt common sense as a better way to solve food dilemmas. Fresh fruit and vegetables, pulses, fibre from oats and flaxseed, eggs, fish, poultry are all fine as long as foods are rotated without fixating on one food group alone (eg protein only).

Science may take all the fun out of the food equation but one thing is certain: our grandmothers were right when they said an apple a day keeps the doctor away.

by Paola Bassanese

Inspired by aerial circus artist Julia who kindly kept a food diary sharing her healthy recipes, here’s some practical and delicious meal plans that will boost your energy and help you stay slim. Julia believes in and follows the traditional German eating philosophy: breakfast like an emperor, lunch like a king, dine like a pauper.

Menu 1

Breakfast: 2 slices granary wholemeal w butter and two poached eggs

Snack: 2 small apples, 1 banana, handful chicken breast bites, 1kiwi, 1fig

Lunch: salad with wild rice, carrots, peppers, parsley, chilli dressing, King prawns with chilli and coriander

Dinner: salmon with crushed pepper, steamed broccoli sugarsnaps carrots baby corn with sesame seeds, brown rice and houmous with pomegranate

Menu 2

Breakfast: homemade smoothie with 2 bananas, handful mango, fresh mint, fresh ginger, tsp coconut oil, orange juice

Snack: Avocado smoothie: avocado, handful of spinach, mint, half a lemon, tbl spoon yoghurt, apple juice

Lunch: salad with mixed nuts, mixed beans, broccoli and carrots with quinoa, garlic prawns

Dinner: chicken salad

Menu 3

Breakfast: baked beans, tinned tomatoes, poached egg

Snack: banana milk shake with cinnamon and nut meg

Lunch: mixed sushi/sashimi box

Dinner: grilled pork with wholegrain and camargue red rice with pumpkin and sunflower seeds, red cabbage

This soup is the equivalent of a brisk walk in the woods: heart-warming, delicately scented and invigorating for  the body and soul.

Ingredients

4 medium chestnut mushrooms

4 large Jerusalem artichokes

6 cooked chestnuts

100 gr tofu

1 pinch thyme

2 shallots

100 gr broad beans

1 lt vegetable stock

150 ml coconut milk

1 tblsp coconut oil

2 tblsp olive oil

Method

Fry the chopped shallots in olive oil and coconut oil until golden.

Add sliced mushrooms, artichokes, chestnuts and broad beans and cook for 10 minutes.

Add thyme, stock and coconut milk and simmer on medium heat for 20 minutes or until all vegetables are tender.

Blitz and serve.

On Sunday 27th November 100 people participated in the body combat marathon to raise funds for Breast Cancer Care organised by trainer Chris Cerclay of Alexandra Fitness and Fist and Feather. The event raised almost £2,000.

7 body combat instructors entertained the crowd with their high energy, punchy routines and an invigorating dance mix. Amongst the instructors was Veronique, who beat breast cancer and is now pregnant with her baby due in January. Her uplifting story was shared at the start of the event to put things into perspective and remind participants about the cause we are raising money for.

The body combat marathon took place at Compton School in Finchley which boasts an impressive  success rate in sport and academic achievements and actively encourages pupils to follow healthy eating guidelines.

Recipe 1: avocado smoothie (courtesy of @juliaerial)

Blitz together:

1 avocado
1 x 1inch piece of ginger
1 handful of fresh spinach
juice of half a lemon
1 tablespoon natural yoghurt
apple juice

1 bunch of fresh mint leaves

Recipe 3: power smoothie

1 inch slice tofu,
a handful of hazelnuts,
1 teasp sunflower seeds,
1 teasp Maca powder,
4 -6 tablespoons soya milk (depending on thickness)

Recipe 2: chestnut and coconut smoothie

Blitz together:
2 tbsp coconut cream,
8 cooked chestnuts,
6 tbsp soya milk,
1 tbs Maca powder

By Paola Bassanese

The summer riots in London were shocking, immoral, frightening and unjustifiable. Pictures of smashed shop windows, burning cars and general violence are not something we should be witnessing in a supposedly “civilised”, modern country. In a 2006 article in The Guardian, George Monbiot argued that there is a link between violent behaviour and junk food. Is bad food to blame for bad behaviour? Monbiot quoted a study published in the Journal of Nutritional and Environmental Medicine in 1997. A number of young offenders aged between 13 and 17 were surveyed about their eating habits and nutrients levels. These young people were deficient in essential vitamins and minerals. Of those essential nutrients what was very interesting was their low levels of vitamin B12, zinc and magnesium. These nutrients are vital for brain function and to reduce stress levels in the body. After changing the inmates’ diets and supplementation, the number of violent incidents reduced considerably (approximately 80%). A research study in Finland found that young offenders were also susceptible to mood swings and aggression due to overuse of sugar and caffeine. The brain can really be affected by rises and drops in sugar levels. While complex carbohydrates like brown rice can stabilise sugar levels in the blood, junk food contain simple sugars which will give an immediate high followed by a sudden crash. Nervousness, irritability and anxiety can be a sign of low blood sugar levels (hypoglycaemia). In children, low blood sugar levels can result in irritability and hyperactivity. In young adults, chemical reactions in the brain can cause more worrying behavioural problems. In 2009 the British Journal of Psychiatry published a study on 5 year old children who ate confectionery on a regular basis. The same study was replicated 5 years later with the same children. The researchers kept monitoring these young people for several more years and found that some of them ended up having criminal convictions. As a complementary health practitioner, I tend to advise clients on healthy eating. When I witnessed the London riots in August 2011 I could not help but notice that fried chicken shops were either broken into or were attracting young rioters. Local councils tend to receive regular complaints from residents about anti social behaviour at chicken shops. These venues tend to attract customers who are more likely to enter a fight, mostly because such customers frequent fried chicken shops after a night out drinking. Also, rioters seemed to be quite partial to fried chicken themselves, smashing into Kentucky Fried Chicken shops. Controversially, I did say on twitter that if we were to shut down all chicken shops in the UK we could cut the entire supply chain of rioters putting an end to anti social behaviour. So, if junk food may be to blame for anti social behaviour, healthy eating may provide the solution. Junk food = short fuse.

Picture credits: Philip Gregory King

For fast, convenient, healthy and nutritious eating, you can’t beat a good grill. For obvious reasons, grilling is healthier than frying, the main reason being that the excess oils and fats drop off the food as it cooks. From the point of view of flavour though, I can honestly say I have never thought that grilled food is any less flavoursome than fried, although this could be in part to the marinating process used before grilling.

Marinating food is such a great way to seal in the flavour of the herbs and spices, and basting the food as it cooks also helps to lock in the flavours. The following dishes were created for a barbecue I fired up at the weekend whilst desperately trying to catch the last of the summer rays.

Portobello mushrooms with herbed goat’s cheese. So incredibly simple. Firstly wipe the mushrooms with some kitchen paper to remove any dirt, then remove the stalk of the mushroom so you have just the head remaining. Finely chop a handful of herbs; I used purple sage, thyme and oregano. If using soft goat’s cheese with no rind, you can mix the herbs in with the cheese and spread it in to the upturned mushroom. If using a cheese with rind, you can simply slice it thinly and layer on to the upturned mushroom. Wrap the mushrooms in foil and grill on a fairly gentle heat at first for 15 minutes as this helps release the robust flavours of the mushrooms, then finish with a blast of high heat for two minutes or until the cheese melts.

Lemon, pepper and coriander chicken. Again this is so easy to prepare yet so delicious. The bit that takes time is the marinating, but of course you can be doing other things in the mean time, such as having a massage! Take 2 chicken breasts and grind coriander seeds and black pepper over them, then squeeze the juice of half a lemon over them before dousing in a tablespoon of good EV Olive Oil. Give them a good turn so they are drenched in all the flavours and marinate in a refrigerator for at least two hours. Grill on a medium heat for at least ten minutes, making sure they’re cooked through before serving.

Picture credits: Philip Gregory King

Salmon fillets with treacle sesame lime marinade. On this occasion, rather than using steaks, I used thick salmon fillets which actually worked very well. As with most seafood the trick is not to let it cook too long or else it will dry out. To make the marinade, finely chop 1 tsp of root ginger, a good sized red chilli and a clove of garlic. Add this to 1 tbsp of sesame oil, 2 tbsps of sunflower oil, 1 tbsp of black treacle and the freshly squeezed juice of a lime. Mix it together and marinate for at least 1 hour in the refrigerator. Place the fillets skin side down on a hot grill and baste the flesh side as it cooks for 3 – 4 minutes until the underside has crisped. Flip them over and let the flesh side cook for just 30 seconds or so, just to capture the flavour of the smoke.

If you want to throw rosemary and / or lemon zest on the coals you can do as this creates some wonderful aromas. Happy grilling!

Philip King is  a food writer, food and travel photographer and luxury event organiser

As a hard-working, workaholic self-employed massage therapist, most of my waking hours are dedicated to my business and my clients.

When I am not massaging clients I write blogs on health and wellbeing, including nutrition. I often extoll the virtues of healthy eating and condemn sugar and caffeine abuse, yet I am the first to fall at the first hurdle when the thought of cappuccino enters my mind.

As much as I try, a cappuccino break is what gets me through the day. I limit my coffee consumption to two cups of coffee a day, one if I am being a good girl.

When I discussed this with an Ayurvedic practitioner, she mentioned that the bitterness of coffee is an important element in Ayurveda, as you need to combine all the different tastes (sweet, sour, savoury, bitter) to have a complete diet.

So when I was forced to detox in July after my Ayurvedic consultation, I breathed a sigh of relief when I was told I could have one coffee a day.

Life is all about balance: what is your vice and how do you “justify” to yourself that you need your fix?