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stephaniechillaznutrition
AUBERGINE POMEGRANATE & YOGHURT One of my all ti AUBERGINE POMEGRANATE & YOGHURT One of my all time favourite @ottolenghi recipes. The pomegranate in this salad provides a great source of powerful antioxidants known as punicalagins which give that deep red colour and are known to have a wide range of health benefits and potent anti-inflammatory effects. Pomegranate is also high in vitamin C giving good immune system support. To make you will need: - 2 medium sized aubergines - 100g natural yoghurt - 1 garlic clove - juice of half a lemon - 2 tbsp olive oil - pomegranate seeds of half a pomegranate - 1 bunch of basil Simply slice the aubergine in 2cm slices and place on an oven tray to roast in the oven for 30mins at 180C. In the meantime, mix the olive, lemon, garlic and yoghurt well together in a bowl. After the aubergines are well roasted and brown, drizzle the yoghurt over them and sprinkle the pomegranate and roughly chopped basil over. You can also add a tbsp of pine nuts to give an extra kick as I have here. Yum! 😋 . . . . #aubergine #pomegranate #basil #garlic #yoghurt #lemon #antioxidant #antiinflammatory #vitaminc #potassium #healthyfood #healthy #healthyeating #healthyrecipes #healthylifestyle #healthylunchideas #nutrition #nutritionist #nutritionaltherapy
Nutrigenomics is a fast growing and fascinating (a Nutrigenomics is a fast growing and fascinating (at least for me) area in the world of nutrition. It looks at the relationship between our genes and environment, specifically, how our environment can impact our health. Environment includes factors such as nutrition, and lifestyle measures like exercise, how stressed we are, how well we sleep as well as external toxins. Several research papers have found that with certain autoimmune conditions, 30% of the risk is genetic while a massive 70% of the risk is environmental! That is a big difference and suggests a lot can be done to support these conditions with how we eat and how we look after ourselves. . . . . #nutrigenomics #genetics #environment #nutrition #nutritionaltherapistuk #nutritionaltherapy #sleep #exercise #stress #autoimmune #autoimmunediet #lifestyle #healthyeating #healthylifestyle #healthyfood #health #healthy #healthyliving #healthyfoodie
ASPARAGUS, PEA & PESTO TARTLET You will need: 🥬One shortcrust pastry baked blind 🥬 2 tsp mustard 🥬 1 lemon squeezed 🥬 1 large bunch of asparagus, boiled 🥬 1 cup of peas, boiled 🥬 1 burrata To make pesto: 🥬 1 sprig of basil 🥬 2 cups of spinach 🥬2 tbsp pine nuts 🥬 2 tbsp olive oil 🥬 2 tbsp Parmesan or other herbs if vegan Preheat oven to 180C. Bake the pastry first for 15-20mins. Before baking, prick the pastry with a fork many times to stop it from rising. Make the pesto while the pastry bakes by combining all ingredients together in a blender. Mix 4 tbsp of the pesto with the mustard and lemon juice. Take the pastry out of the oven and spread the pesto mixture over the shortcut pastry. Then add the asparagus and peas on top. Bake together in the oven for a further 10 minutes then take it out and add the roughly chopped burrata on top & serve. Bon appetit! . . . . #asparagus #peas #burrata #tart #healthylunchideas #healthydinneridea #spinach #basil #pesto #nutritionist #nutritionaltherapist #recipe #healthyliving #healthylifestyle #healthyfood #healthyeating #healthyrecipes #delicious
Looking for ways to support your Immune system thi Looking for ways to support your Immune system this winter? In addition to the well cited Vitamin C and Zinc, there are many other important immune supporting nutrients such as vitamin A, Iron, Folic acid and Selenium. Selenium, for example, is a powerful antioxidant that fights oxidative stress, thereby reducing inflammation and promoting immune function. I always start the day with lemon and ginger steeped in hot water as it is anti-inflammatory and ginger is known to have powerful anti-viral and anti-bacterial properties. How do you support your Immune system? . . . . #immunity #immunesupport #nutrients #vitamins #vitaminc #zinc #immunesystem #immunehealth #vitamina #iron #folate #selenium #nutritionist #nutrition #nutritionaltherapy #nutritionaltherapist #winter #winteriscoming
Nuts about nuts? 🥜🌰 While nuts are known to Nuts about nuts? 🥜🌰 While nuts are known to be a healthy snack, did you know that many nuts contain high levels of omega-6 which is considered to be pro-inflammatory? Omega-3 fats on the other hand produce prostaglandins which are anti-inflammatory. Our ideal ratio of omega-6:omega-3 in our bodies should be up to 4:1. The issue with many western diets are that they are far too high in omega 6 which may result in inflammation. One of the “better” nuts then to eat from a healthy fat perspective are walnuts as they contain omega 6: omega 3 fats in ratio of 4:1 which is in keeping with our ideal ratio. Other nuts such as almonds and cashews are ok but should be eaten in moderation. . . . . #walnuts #cashews #pecans #almonds #pistachios #nuts #omega3 #omega6 #inflammation #antiinflammatory #snacks #healthysnacks #healthyliving #healthylifestyle #nutrition #nutritionaltherapy #nutritionist
Today is World Mental Health Day and as a sufferer Today is World Mental Health Day and as a sufferer of anxiety, I would be amiss not to post on this day. This year has been particularly challenging for us all with cases of depression and anxiety sadly on the rise. Statistics find that in the UK, 1 in 4 people now experience some form of mental health issues each year with depression the highest form. So, what can be done? Research has found that focusing on the gut, supporting it with a whole food diet rich in fruit and vegetables (as opposed to processed foods) as well as targeted strains of probiotics can help to alleviate stress and improve mental well being. In addition to this, I have found the practice of mindfulness - an awareness of what exactly is causing my anxiety and then focused breathing techniques have really helped. What do you do for your mental health? . . . #worldmentalhealthday #mentalhealth #mentalhealthawareness #nutrition #nutritionist #nutritionaltherapy #wholefoods #wholefood #notoprocessed #anxiety #depression #depressionhelp #guthealth #gutbrainaxis #stress #stressrelief
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