APPLES are the quintessential late harvest ingredient. For me, they signify autumn far more than summer, and once we hit those chillier temperatures and stick-to-the-ribs comfort food season looms, it’s apples I look to. Bakes, cakes, desserts and compotes, apples are wonderful for them all, and one of those humble, everyday fruits that packs serious health as well as taste benefits. The old adage about keeping doctors away by eating a daily apple isn’t actually far from the truth, and as healthcare goes, there are much less delicious ways to keep the change-ofseason bugs and winter sniffles at bay. I’ve talked about apples being good for fighting allergies before, being one of the foods richest in quercetin, a flavonoid with immune-boosting, antiinflammatory and allergy fighting action. Along with potassium, these two nutrients really make apples stand out. Getting regular quercetin into your diet doesn’t just help ward off allergies and seasonal bugs, it also protects against a range of conditions and diseases, including heart disease, artery hardening, high cholesterol, gout, diabetes, cataracts, peptic ulcers and asthma. All fruits and vegetables are important in looking after our hearts, but those high in potassium, like apples, bananas and potatoes, are the ones to eat regularly. The antioxidant nutrients and the fibre in apples support blood sugar regulation and weight management, with quercetin being the real health heavyweight. Quercetin is a particularly powerful compound that we can use to help reduce cancer risk and asthma symptoms. In research, quercetin killed abnormal cells but not healthy ones, and induced apoptosis in prostate, breast and lung tumours. For those with asthma, quercetin suppresses inflammation, reducing allergic potential and respiratory issues. When it comes to weight loss, apples not only boost vitamin intake, they keep us fuller for longer with their pectin, soluble fibre and high water content. If you have a sweet tooth, something made with apples is a good choice. Apple crumble is a British pud of worldwide reputation, but just for a change, smother those gorgeous apples in cake batter to bake a versatile treat that can be an alternative dessert as well as go beautifully with a teatime cuppa. Remember not to peel, as many important nutrients are just under the skin. Wash well, scrub and source as locally as possible. Enjoy supporting your immune system with this lovely loaf cake as we head for the end of the year, and freeze plenty of apples to make it a part of your immunity defence plan throughout the winter.

Autumn Apple Cake
You will need:
75g butter
100g light muscovado sugar (or golden
granulated for a less toffee-like flavour)
3 eggs, beaten
200g self raising flour
1 tsp ground cinnamon
350g of apples of your choice
A little demerara for sprinkling

Makes either 1 large loaf or 2 smaller
ones. Grease your loaf tin(s) and line
base(s) with baking paper. Preheat
the oven to 180°C. Peel, core and dice
the apples (fingernail sized). Rub flour
and butter together to a breadcrumb
texture, then stir through the sugar
and cinnamon. Add the apples along
with the eggs, saving a little apple for
the top. Stir well to combine. Pour into
your tin(s), level off, and scatter the
remaining apple over the top along
with the demerara for a crunch. Bake
1 loaf for about 40-45 minutes, 2 for
slightly less, until golden brown, firm
in the middle and coming away from
the sides. Cool in the tins for 10 minutes
then turn out. Add a drizzle of icing
sugar and water icing if you like.

Naturally Nourishing is written by
nutritionist and “confirmed foodie” Jane
Hutton. Visit her website, www.functionalfoodie.
com, and sign

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SO, the big C is here again. Christmas, not Covid, although hopefully we have avoided Covid-related disruption to our celebrations this year. The prospect of whether or not movable feasts should be planned for has been a frequent conversation, and illustrated what creatures of habit we are. As a rule, we don’t like change, or the unexpected, especially when it comes to festivals.
It used to be that the only consternation Christmas caused was the almost comfortable predictability of those double-edged holiday food swords – the traditional treats, and the traditional spare tyres that spark a thousand diet resolutions as the new year dawns!
Attitudes to health, and to food, have shifted in the wake of the pandemic, becoming polarised and polarising. Are you an advocate of preventative health, or of living in the moment and dealing with health issues as, and if, they arise? How much of your daily eating is geared towards overall nourishment, or do you eat for fuel and pop pills if your body protests? Are you a comfort eater or a fan of comforting food?
Many of us don’t actually reflect on our habits, choices or our relationship with food, but over the Christmas season, when food plays such a central role, we can see our healthy and unhealthy habits very clearly. More than any other holiday, the temptation to have a blowout is almost unavoidable. Try to stay virtuous and there can be a chorus of party pooper pressure, even if it’s just yourself who’s being restrained. Let’s face it, moderation is a great way of showing others up in a starkly greedy light over the buffet table!
How do we tread that fine line between delicious enjoyment and wild abandon over the festive season? Well, there’s nothing wrong with getting stuck into being festive, or getting stuck into festive food. A few judicious tweaks can save a lot of pain later, so try these tips:
* Nuts are healthy but calorific – have a couple, and a satsuma. We need vitamin C, to say nothing of the attractiveness of a pile of satsumas!
* Same goes for chocolates – satsumas all the way, though one choc isn’t the end of the world.
* Drink a spirit and tonic or soda instead of wine – less calories, but just as delicious – and drink less.
* Pile your plate with veg on Christmas Day, and have just a couple of roast potatoes.
* Don’t eat for the sake of it – leave space for selected favourite Christmas treats, and really enjoy them.
Wishing you all a very merry Christmas and a happy, healthy 2022!

Clean Florentines

You will need:
100g almonds, roughly chopped (or other nuts of choice)
100g oats
40g dried apricots, chopped small
40g dried blueberries
40g dried cranberries
30g coconut oil (or butter)
50g coconut sugar (or brown/golden sugar)
1 1/2 tbsp honey
20g buckwheat flour (or wholemeal)
150 ml coconut milk
200g dark chocolate
Preheat the oven to 170 degrees, and line a tray with baking parchment. Mix the almonds and oats with the fruit, ensuring there are no clumps of fruit. Melt the oil with the sugar and honey gently until combined, then add the flour, whisking briskly until it thickens up. Quickly add the milk, whisking briskly again until you have a smooth, thick mixture.
Remove from the heat and stir in the fruit and oat mixture. Measure out spoonfuls of mixture, leaving a bit of spreading room, flattening slightly. Bake for around 15 minutes, turning the tray around half way through. Leave to cool.
To decorate, melt the chocolate in a bain marie, then spread melted chocolate over the flat bottom of the cookies. Leave to harden. You can also dip the cookies into the chocolate for half and half versions. The choice is yours!
Makes 20, depending on size.

Naturally Nourishing is written by nutritionist and “confirmed foodie” Jane Hutton. Visit her website, www.functionalfoodie.com, and sign up for programmes, recipes and advice. Contact jane@functional-foodie.com or 07841 344934.

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MAKING the ordinary extraordinary – that is the number one lesson in optimising nutrients in our daily diet. The other day, making the most of a sunny lunchtime, I decided on a humble egg and cheese sarnie, with a few tomatoes to enjoy out in the garden. It’s the kind of thing on millions of plates around the country every lunchtime. So, what’s so extraordinary about it? Let me break it down, and reveal my secret nutrient-bomb ingredient! When it comes to a sandwich, as with many everyday dishes, each ingredient choice can either make it ok, good or great. The classic components just need to be actively offering health benefits.
Mine were these:
• seeded granary bread for complex carbohydrates, boosted fibre, protein and essential fats;
• local free range eggs for quality protein, as well as offering specific nutrients, including concentration and focus-sharpening acetylcholine, hormone-supporting cholesterol, a little food source vitamin D, iron, lutein, iodine, selenium, folate and vitamin E;
• cheese for calcium, omega 3 and 6, zinc and phosphorus;
• home grown red and yellow tomatoes, for antioxidants, vitamin C, carotenes, lycopene, potassium, manganese, vitamin K, flavanols, carotenoids, and more!
• between them, all the B vitamins needed daily are covered plentifully. The secret ingredient that elevates all the already present nutrition to extraordinary levels? Seaweed. Just a sprinkle of dulse, as you would with salt and pepper. Does it taste seaweedy? Not as such, so don’t be put off. It adds a umami flavour, often be used to replace salt. I have no issue with salt, but occasionally using seaweed instead seasons while adding a whole spectrum of micronutrients, vitamins and minerals. Mine was from a dulse shaker jar. It sits alongside my big collection of salts and peppers, and is perfect to sprinkle over any dish, including a sarnie! There are some amazing local companies who have put seaweed on our shop shelves, so by using it you’re supporting small local producers as well as your health.
Whatever meal or snack you’re making, the question should always be “how can I make this extraordinarily nutritious?” With the right cupboard kit, it’s easier than you think! Let’s take this issue’s recipe. Not a sarnie or seaweed, but equally humble – the early autumnal harvest of blackberries and apples. What the great English crumble was invented for, yet far more versatile by adapting the crumble element, plus less ‘naughty’ by using spices instead of sugar. Check out the recipe, perfect for dessert or breakfast, and look at where you can spice up your foodie life!

Baked blackberry and apple oats

You will need:
500ml semi-skimmed milk
2 small cinnamon sticks
6 cardamom pods, cracked
2 Gala apples, peeled, cored and cut into 1 cm cubes
200g jumbo porridge oats
1 egg, beaten
1 tsp vanilla extract
1 tsp baking powder
100g nuts, roughly chopped
300g or so of blackberries

Heat the oven to 200 C, and put the milk, spices and apple in a small pan. Cover and gently bring to the boil, then simmer for around 10 minutes. Remove from the heat, and allow to the spices to infuse for at least 15 minutes. Discard the spices, then pour the apples and milk into a large bowl and roughly crush the apples with the back of a fork. Mix in the oats, egg, vanilla, baking powder, nuts and blackberries. Tip into an ovenproof dish and bake for about 30 minutes until piping hot with the juices bubbling up through the oats. If the berries are especially tart, add maple syrup to taste, and get stuck in with whatever topping takes your fancy, for breakfast or for dessert!

Naturally Nourishing is written by nutritionist and “confi rmed foodie” Jane Hutton. Visit her website, www.functionalfoodie. com, and sign up for programmes, recipes and advice. Contact jane@ functional-foodie.com or 07841 344934.

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AS we hit summer, and all its food bounty, hopefully enjoyed with more freedom in more places, what does the word ‘food’ mean to you? Your shopping list? Your lunch? Socialising? Or a childhood favourite, just like Mum or Grandma used to make? Over the last lockdown, I was gifted my greatgrandmother’s recipe book, started in 1903, and seeing what food meant to her set me really thinking about the similarities.
Food as a legacy is a powerful thing, with just an aroma, perhaps a word on a menu, transporting us to a different place or time. Whether savoury or sweet, some dishes tantalisingly linger in our memories, and our repertoires, handed down from parent or grandparent to child, recreated through generations.
In spite of this continuity, food has undergone huge changes, with technology and travel broadening our culinary horizons. Health is another matter. As technology has advanced, so has the pace of our lives, making ease and convenience the watchwords of increasingly frenetic lives, and processed, packaged food the norm rather than the exception. Is it what Grandma used to make? No, even though the name is the same. Was Grandma better nourished? Yes – almost frighteningly so.
Not enough people know that nutrient levels in intensivelyfarmed produce have dropped dramatically since our grandparents’ day; on the flip side, most people know that processed foods are calorie-rich, but nutrient-poor, while chemicals, additives and artificial nasties hidden in what we eat and drink are being revealed as major blights on our health. The phrase “overfed and undernourished” may sound dramatic, but rings truer than ever. So, I hear you cry, if the fruit and veg nestling on the shelves aren’t as nourishing as they were, and convenience foods are bad for us, what’s the answer? It’s remarkably simple: cook AND shop like Grandma did – fresh, nutritious, natural food, from local producers (more nutrients, less chemicals). Cook from scratch, batch cooking at weekends, freezing portions, and getting creative with leftovers. Source recipes, from quick and easy to downright spectacular, including childhood favourites, and allowing kids to find their own favourites to last a lifetime.
Fall in love with food, experimenting with ingredients and flavour, putting modern or personal twists on your family’s best-loved classics. Get the kids away from internet gadgets and onto kitchen ones, not just helping out, but learning healthy food habits, life skills and keeping those legacy recipes alive, especially your own creations. The best of the past taken into the future. Now Grandma would say that’s worth celebrating!

Asparagus tomato pesto cheese tart

You will need:
50g pesto (homemade or storebought)
16 to 20 asparagus spears
150g cherry tomatoes, halved
150g feta, crumbled
150g shredded mozzarella
1 pack of puff pastry

Preheat oven to 190C. Line a baking sheet with parchment paper. On a lightly floured work surface, unwrap pastry dough and slightly roll out to an even rectangle, and cut into four equal rectangles. To make things easier, separate rectangles and place on baking sheet so you can prepare on baking sheet. Spread the pesto on the rectangles, leaving 1/2-inch border. Score the border slightly to ensure the edge rises. Top each with 4 to 5 asparagus spears, tomatoes, and both cheeses. Bake for 20 to 25 minutes until lightly golden. Cool for 5 minutes and serve warm, with some hollandaise instead of mayonnaise if you like, enjoying the classic asparagus and hollandaise pairing, and the spring goodness!

Naturally Nourishing is written by nutritionist and “confirmed foodie” Jane Hutton. Visit her website, www.functionalfoodie. com, and sign up for programmes, recipes and advice.

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WELCOME to spring! This must be one of most longed-for and symbolic springs for decades. The days are lengthening, the sun is taking up residence, temperatures are rising, and life is opening back up just as Mother Earth is. At the time of writing, at least, that would be the plan! The cycles of the seasons aren’t likely to let us down, even if viruses are rather more unpredictable, and every spring I get a rush of questions involving two particular issues as we shed our winter skin and emerge from hibernation – losing weight and gaining energy. One of the things that I talk about a lot that supports both issues is the importance of keeping blood sugar balanced throughout the day. Avoiding the late morning or mid-afternoon slump that has us reaching for a quick fix is a key factor. It’s not always hunger that signifies a need to fill the tanks either. Fatigue, headache, dizziness, irritability, feeling slightly wobbly, or even feeling anxious could mean you need to address your blood sugar balance. Ensuring that you have a good breakfast with a major protein component (whether that be something like eggs, yoghurt, or nuts and seeds), and decent protein-based snacks prepared if there is a delay of longer than 3-4 hours between main meals, help keep you energised and full, preventing carb cravings and unhealthy choices. In fact, all meals and snacks should be a combo of protein and complex carbs with a bit of healthy fat for prime nutrition and fuelling. Is it difficult to do in the everyday run of things? Not if you are prepared, and even that preparation is often just a chuck in and whizz exercise! This issue’s recipe is one of my two favourite dips –not only is it quick and easy, it’s full of all round fresh goodness, keeps well to last through the week, it’s easily transportable for going out and about, and absolutely delicious! For all of us ladies over 40, edamame beans are obligatory for getting the best soya phyto-oestrogens in the most natural, healthy form. Stay away from the processed soya like meat replacements, milks and yoghurts that are just frankenfoods, and eat this. Grab edamame beans from most supermarkets in the frozen section, or just pop into a Chinese supermarket. Lovely and light, perfect any time of year. Build your recipe repertoire around fresh, natural ingredients that can be almost literally thrown together, and are tasty enough to make you feel indulgent. You’ll be full of the joys of spring in no time!

Edamame Energy Dip

You will need:
250g edamame beans (thawed if
from frozen)
2 cloves of garlic
50g baby spinach
20 mls/4 tsp miso (white works
best, but adapt to taste)
50 mls/1/4 cup coconut oil, or
other health-packed oil of choice
(avocado, rapeseed)
50g/1/4 cup tahini
lime juice to taste (1-2 limes)
seasoning
sesame seeds, poppy seeds or
pumpkin/sunflower seeds

In a food processor, whizz up all the ingredients except the lime juice and seasoning until smooth. Add the lime juice and seasoning until you’ve reached your desired taste and consistency. Serve with the seeds scattered over the top, and dig in with veg crudités and wholegrain crackers.

Naturally Nourishing is written by nutritionist and “confirmed foodie” Jane Hutton. Visit her website, www.functionalfoodie. com, and sign up for programmes, recipes and advice.

The post It’s a symbolic spring for us all appeared first on Reconnect Magazine.

IT’S nearly a year since the word ‘lockdown’ became part of our everyday vocabulary. Who would have thought, as the clock struck midnight and we saw in 2020, that it would be arguably the strangest, and most testing, year that many of us have ever had, individually and as a collective. From a health perspective, where do I start? We’re now in a third lockdown, over a winter period. Harder than previous lockdowns, but also more risky, in a number of ways, and it’s within our power to strengthen ourselves with that most overlooked of natural benefits – food. I’m not sure there has ever been a time where it was so clear that nutrition is something that is game changing, and so crucial that we put that simple protection into practice. The march of the Covid 19 virus brought a huge number of reversible health and food issues into sharp relief, including weight and a top notch immune system really mattering; disparities in access to healthy food; putting healthy meals on the table daily while juggling working from home and home schooling, the negative impact on mental health, increasing alcohol consumption, and even a food production system far too reliant on imports. Right now, here is what you can do to ensure you are nourished and protected, until lockdowns are a memory, not a reality. Take vitamin D3, at levels not exceeding 4,000 iu, until the sun shines again, making sure that you have good amounts of vitamin K2, calcium and magnesium to allow your body to use the D3. A well functioning gut and plenty of fresh fruit and veg provide the K2. Get the calcium and magnesium in balance from dairy products, oily fish, beans, cabbage, kale, broccoli, spinach, watercress, peppers, avocado, Brussels sprouts, nuts, seeds, whole grains, yoghurt, bananas, and oranges. Take care of your gut, not just for production of K2, but as an integral part of your immune defences. Take a course of broad spectrum probiotics, and eat organic live yoghurt, onions, bananas, pears, garlic, leeks, beans, pulses, organic brown rice, milled flax, and fermented foods. Most important of all, eat the rainbow. Every day. Nonnegotiable. Pack in even more micro nutrients and antioxidants by using herbs, organic fresh stock, spices, and freshly grated turmeric root. Even better in lockdown, find recipe inspiration and learn to love pottering and creating in the kitchen, including my gorgeous immune-supporting comforting dish. Food is life, and cooking is therapeutic, nourishing and actively protective, on all levels. Literally!

Mushroom and kale risotto
You will need:
rapeseed oil
1 onion, chopped
250g mixed mushrooms of your
choice, sliced
1 garlic clove, peeled and chopped
100g kale, chopped
225g risotto rice
900ml stock
50g hazelnuts, toasted
4 tbsp half fat creme fraiche
Parmesan, or alternative, if desired
salt and pepper, to taste

Heat oil in a pan and add the onion, cooking until soft. Add the mushrooms, garlic and kale and cook for 2-3 minutes until soft. Add the rice and cook for 1 minute, then season the mixture. Go easy on the salt if using parmesan as it’s already salty. Add 300ml of the stock to the pan, and cook, stirring until absorbed. Add the rest of the stock in two more batches, stirring until absorbed and the rice has the desired bite and consistency. Stir in the nuts and creme fraiche. Serve, with Parmesan or alternative shaved over the top if desired. Enjoy!

Naturally Nourishing is written by nutritionist and “confirmed foodie” Jane Hutton. Visit her website, www.functionalfoodie. com, and sign up for programmes, recipes and advice.

The post Never has nutrition been so crucial appeared first on Reconnect Magazine.

IT’S going to be the most interesting festive season in living memory. As the clock strikes on January 1st 2021, the ‘new year, new you’ mantra will have a whole different meaning. This winter it’s never been more important for all of us to take care of our physical and mental health. Advising on how to avoid not just the usual colds and flus, and the winter blues, but also realistic, feasible and evidenced ways to protect against Covid-19, has made it a busy season so far.
Health generally, and healthy eating in particular, have seen an upsurge in interest – everyone wants to know what to eat, and what to take. As this is not going to be the usual Christmas column focused on entertaining (because at the time of writing, no one knows whether Christmas is cancelled or not!), let’s see if I can give you the most helpful highlights.
Eat the rainbow, and as fresh and local as possible. Non-negotiable. No tablet or supplement is going to do what a broad, real food diet can do.
Eat your greens. They are the best flu fighters, and remember, Covid-19 is, in effect, a flu virus. Winter is a time of cavolos and cabbages, both extremely powerful weapons in the winter virus wars.
Eat beans and pulses. Lots of nutrients, culinary versatility, and great protein sources to keep energy balanced, to say nothing of being potent hormone balancers. For women, eating them three times a week reduces breast cancer risk by at least 25%, and for those anywhere near menopause or peri-menopause, they help balance hormones better, and more safely, than processed soya products.
Take vitamin D, along with plenty of fresh fruit and veg, and daily live organic yoghurt, nuts and seeds to supply co factors, for the darkest months – the research is stacking up showing a significant benefit in resisting Covid-19 infection, and if infected, reducing the likelihood of hospitalisation, complications and death.
What it does for mood, weight management, and more is the subject of an entire column! Take no more than 4,000 in a day for 8 weeks, and then stop.
To finish, eat dishes like this issue’s recipe – a bean-based alternative to mash that incorporates those amazing cabbages, and numerous other beneficial foods. A delicious side for a main meal, or top with poached eggs for a great winter warming lunch. Comfort food at its best! Wishing you all the best end to this year and start to nest. See you in 2021!

Jane’s butterbean colcannon

You will need:
400g can butter beans, drained and rinsed
stock to cover the beans
2 tsp Dijon mustard
1 tbsp fromage frais/crème fraiche/ natural yoghurt
2 good sprigs fresh parsley, chopped
2 tbsp rapeseed oil
100g onion, finely sliced
100g green cabbage, shredded
1 garlic clove, crushed
25ml water
1/4 teaspoon soy sauce
Grated Parmesan or any cheese of choice

Put the beans in a saucepan and barely cover them with stock. Bring to a boil and simmer for 5 –10 minutes until the stock has been reduced to about 25ml. Mash the beans and mix in the mustard, fromage frais and parsley. Leave to one side in a bowl. Heat a tablespoon of rapeseed oil and soften the onion. Add the cabbage and garlic, then the water and soy sauce. Bring to a simmer and cook, covered, for about 10 minutes until the cabbage is soft. Stir occasionally to prevent sticking. Tip the onion into the mashed beans and mix well. Serve sprinkled with grated cheese, Parmesan or fresh herbs.

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AS summer ends and autumn approaches, courgettes really come into their own. I’m still waiting for my yellow courgette plants to really kick in. In spite of all the sun we’ve had, and the fact that they’re in the greenhouse, they are very late. After an array of delicate flowers that I’d have stuffed if I’d had time, a mass of developing babies have appeared, so although I’ve had one very sweet sunny wonder, I just know that the others will all be ready at once. The joys of growing your own food!

Whether green or yellow, these members of the squash family have a mild flavour, but with an array of health benefits, give them a starring role while they are so fresh and juicy. They might not seem like the natural stars of any meal, but there are lots of ways to make them a feature. With so many nutrients, and seasonally still front and centre, perhaps it’s time to reconsider them if you’ve tended to leave them out of your shopping basket in the past.

Chock full of vitamins K, C, manganese and potassium, courgettes don’t just offer a great combination of conventional antioxidant nutrients, they also contain an unusual amount of other antioxidant nutrients, including lutein and zeaxanthin. These antioxidants are especially helpful in protecting eye health, including age-related macular degeneration and cataracts.

Having the nutrients to protect against cardiovascular and digestive inflammation makes courgettes potentially useful in keeping blood vessels strong and soothing ulcers, but they also guard against type 2 diabetes by maintaining healthy blood sugar regulation with their profile of B vitamins, zinc, magnesium, and omega 3 fatty acids, plus, of course, beneficial polysaccharide fibres like pectin. They boast a good range of amino acids too, so if you are veggie or vegan, courgettes should be a major feature on your summer plate.

If nothing else, they are one of those seasonal parts of the greengrocery display that scream summer. Yellow courgettes even more so – such a beautiful colour! Delicious sautéed simply with garlic, julienned in salads, or spiralised to create spaghetti-like noodles. What about something sweet? Courgettes in cake is definitely a thing, especially the yellow varieties. This harvest time of the year brings us to preserving excess produce after we enjoy the end of another cycle of growth and freshness, heading into autumn and winter. This issue’s recipe is a great way to get courgette benefits into the whole family, and use up any home grown glut in as many ways as possible!

Jane’s courgette and carrot muffins

You will need:
120g sugar
2 tablespoons oil
1/2 teaspoon salt
1 large egg
120g grated courgette
120g grated carrots
50g chopped pecans, toasted
250g fl our
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg

Squeeze the moisture out of the grated courgette and carrot in a sieve over a bowl, then spread on kitchen paper or a tea towel to drain out the last drops. Whisk the sugar, oil, salt, and egg. Add the pecans, courgette and carrots, and combine. Combine the remaining ingredients in a separate bowl, then add to the batter. Stir until just combined. Divide the batter evenly among muffin cases, and allow to rest for 10 minutes before baking at 190C.

Bake the muffins until the edges are lightly browned and they feel firm if gently pressed, about 18 to 25 minutes. A cocktail stick inserted into the centre of a muffin should come out clean. Cool muffins in the pan for 10 minutes; transfer

Naturally Nourishing is written by nutritionist and “confirmed foodie” Jane Hutton. Visit her website, www.functional- foodie.com, and sign up for programmes, recipes and advice.

The post The joys of growing your own food appeared first on Reconnect Magazine.

AS WE move into the end of 2018, and our thoughts turn to 2019, one of the themes we see every December, everywhere we look, is the ‘new year, new you’ chestnut! Shouldn’t looking after our health be taken as read? Ideally, of course it should, but with the pace of modern life, it can end up last on the list until ill health comes knocking. It doesn’t have to be this way. There are some simple ways to ensure you have more energy, better mood, and all round vibrant health. Not surprisingly, food is the foundation of it all. Real food is key – if it doesn’t exist in nature, or come directly from the earth, tree, bush, field or stem, don’t eat it. Eat breakfast and regularly throughout the day. Lastly, make sure every meal contains protein and healthy fat as well as carbs. You can do this by making easy swaps, like guacamole instead of mayonnaise; prioritising eggs, healthier cheeses, and meats like chicken or salmon over bread, chocolate, pasta, with a plate at least half veg. It’s amazing how quickly we develop better eating habits when we think about what to eat while we’re planning our week ahead. Build a collection of recipes that can be batch-cooked and save time, and get the kids involved to make it a family creative life skills time. Having a stash of healthy snacks to prevent blood sugar crashes and bad choices helps too, though that doesn’t mean that cake and chocolate are off the menu. Healthy choices certainly don’t mean deprivation. There’s room in a consistently fresh, broad and varied eating regime for holidays, birthdays, and blow outs, as well as desserts and treats. Making cakes, desserts and treats that contribute nutrients as well as being delicious and indulgent is as easy as swapping ingredients for ones with health benefits, and, as ever, comes down to gathering a collection of recipes. This month I’ve given you not just one, but two, glorious yet healthy desserts for your winter comfort food collection. Cook, eat, enjoy! If you do nothing else for your health in 2019, make an effort to try at least one of the health resolutions here. Each one is ‘one small change’, and whether on their own or together, they can have a huge positive impact on your mood, energy and wellbeing. Rest well, eat well, and treat your body as a holistic being with physical, mental and emotional needs. Wishing you happiness and health through the festive season and beyond into 2019!

Gluten free cherry crumble

900g cherries
2 tbsp light muscovado sugar
2 tbsp brandy (optional)
knob of butter
100g light muscovado sugar
100g cold butter, cubed
50g gluten free oats
50g unsalted nuts
100g rice fl our
a pinch of salt

Combine the cherries, sugar, brandy
and butter in an ovenproof dish.
To make the crumble, simply chuck
the dry ingredients into a processor
and pulse to chop the nuts and oats
up a bit. Pulse or rub the butter
into this mixture until it resembles
breadcrumbs. Scatter the crumble
over the fruit and bake at 180 for
35-40 minutes.

Chocolate pudding

Melt 150g coconut oil or butter in a saucepan. Set aside. Add 8 tbsp
of cacao powder, 2 pinches of sea salt, 6 tbsp of maple syrup, 2 tsps
of vanilla extract and 1 tsp of bicarb. Stir together until smooth. Whisk
6 medium eggs, then slowly whisk in the chocolate mixture. Top with
fruit, sprinkle with a little sea salt and bake at 180 until it reaches your
gooey requirements!

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DID you know that a potent winter bug buster could be growing all around you right now, ready to be foraged for your own supply of immune- boosting flu fighter? The humble blackberry is up there with the elderberry for having prodigious, and delicious, supercharged viral virtues when it comes to knocking colds and flu on the head, as well as a host of other nutritional talents. Blackberries’ medicinal history goes back more than 2000 years, and with good reason. These dark, glossy berries’ nutrients include vitamin A, B1, B2, B3, B6, folate, C, E and K, plus foundational minerals like calcium, iron, magnesium, phosphorous, potassium, and zinc. Blackberries are also a good source of amino acids, antioxidants and fibre, with no cholesterol. The blackberry’s benefits when it comes to disease prevention stretch as far as research into how it works to interfere with the development of cancer, including lung cancer, colon cancer, and esophageal cancer. It’s also known for supporting blood vessel and heart health, bones, skin, and of course, the subject of this article, immunity. This month’s recipe is not a crumble, pie, or dessert, much as they shout warming winter comfort food. Another way to use blackberries as targeted healthcare is in syrup form as a daily boost to keep immunity strong, or as another weapon in the antiviral arsenal, taking it as soon as you feel that tell tale tickle in the throat. Elderberry syrups, whether homemade or health shop sourced, are well known, but blackberries are just as good, easier to find, and free. The spices in the syrup also play a role, as all ingredients do. Cinnamon is anti-inflammatory, with a number of studies suggesting it can combat bacteria and even fungi. Cloves are another anti- inflammatory, while honey helps suppress coughs, and has antibacterial properties. If your honey is locally sourced, even better. The usual dose as an immune booster is 1/4 to 1 teaspoon for children, depending on the size of the children. For adults, take a teaspoon, or two if you’re feeling sniffly (or the kids are coming home with a new cold every week!), although it’s best not to take immune boosters all the time. As with adaptogens like echinacea, it’s considered wise to take for a period of time, leave a gap, then start again. Taking it through the week, and then not at the weekend, allows for full protection and a rhythm to use. Brew up a batch, freeze seasonal extra blackberries for more winter brewing, and keep your defences at full strength this winter!

Blackberry boost syrup

YOU will need:
A pan full of blackberries (around 1 kg)
2 litres of water
1 tbs whole allspice
1 tbs whole cloves
1 stick cinnamon
Honey to taste – around one jar, or
more if you like a sweeter syrup.
Pick over and wash the berries.
Put the berries and water in a
big saucepan, and bring to boil.
Simmer until the fruit is very soft
(about an hour), and then strain

through a colander into a glass or
steel bowl that won’t stain. Strain
the pulp once again, this time
through a fi ne sieve, leaving the
pulp and seeds. Return the strained
liquid to the saucepan, add the
spices and simmer very gently for
another 20 minutes. Remove the
spices, leave until lukewarm and
then stir in honey until dissolved.
You can also add brandy as a
preservative if desired. Decant into
sterilised bottles, add lids when cool
and store in a cool, dark place.

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