This is a perfect vegetarian dish packed with flavour and super-healthy with plenty of onions, tomatoes and potatoes. A delicious midweek meal for vegetarians or those looking to eat less meat, this spicy curry from the team at British Onions is perfect to include as part of an Indian banquet or for a yummy lunchtime treat.

Add warm naan bread on the side to soak up all the juices, and add any leftover vegetables, diced chicken or beef, peppers, butternut squash or even a handful of extra chillies for a healthy curry to warm you up and leaving you wanting seconds, and thirds....

Onion and Potato Curry

Serves 4

Preparation time: 15 minutes

Cooking time: 25 minutes

You will need:

• 1 1/2 tsp coriander seeds
• 1/2 tsp fennel seeds
• 1/2 tsp mustard seeds
• 1 tbsp sunflower oil
• 2 sticks of cinnamon
• 3 garlic cloves, crushed
• 5 dried curry leaves
• 1 green chillies, seeds removed and chopped
• 2 British brown onions, peeled and roughly sliced
• 2-3 tbsp coriander, chopped
• 5 medium-sized new potatoes cut into chunks
• 10 ripe vine tomatoes
• 250ml water
• 150g frozen peas
• Approx. 3 tbsp thick, plain yoghurt

Method:

1. Place the coriander seeds, fennel seeds and mustard seeds in a dry pan and heat gently until they are lightly roasted and aromatic. Pour into a pestle and mortar and ground.

2. Pour the oil into a large, heavy-based pan, place over a medium heat and add the crushed spices, cinnamon, garlic, curry leaves and chilli, a pinch of salt and cook for two to three minutes.

3. Add the onion, turn the heat down low and cook for 15 minutes or until the onions are soft and beginning to take on a golden brown colour.

4. Add the potatoes, tomatoes and water then cover and cook for 20 minutes, or until the potatoes are tender.

5. Add the peas and cook for a further 15 minutes. Stir in the yoghurt and coriander leaves then season and serve with warmed naan bread.

Another delicious dish using our great British onions - this time as a sticky yet sweet tart tatin. This tatin looks impressive but is deceptively easy to make and makes a perfect midweek meal or a nice summery addition to a romantic dinner in the garden.

Serve with a sprinkling of goat’s cheese and rocket for a starter or add warm, crusty bread and a tasty salad for a meal that's sure to impress. You could even make this in two separate tart tins for individual portions if preferred - all we know is that you might not be able to resist reaching for second helpings...

Onion Tart Tatin

Serves 2

Preparation time: 20 minutes

Cooking time: 35 minutes

You will need:

• 2 British brown onions
• 1 British red onion
• 50g butter
• 2 tbsp clear honey
• 2 tbsp balsamic vinegar
• A few thyme sprigs
• Salt and freshly ground black pepper
• 250 g ready rolled puff pastry, defrosted if frozen
• Little flour for rolling

Method:

1. Preheat the oven, 200°C/fan oven 180°C, Gas Mark 6

2. Cut the onions into wedges from the roots to the stems. Melt the butter in a 20 cm (8 inch) frying pan with a metal handle. Add the onions and fry over a medium heat for about 5 minutes, turning from time to time until just beginning to brown.

3. Add the honey and vinegar and cook for a further 5 minutes, moving and shaking the pan occasionally so the onions do not stick to the pan. Arrange the onions so they make a pretty pattern, remembering you will be inverting the tart. Add the thyme stems and season well. Leave to cool while you prepare the pastry.

4. Roll out the pastry on to a lightly floured surface and cut into a circle slightly larger than the diameter of the frying pan. Lift the pastry over the onions and tuck down the sides of the pan or tin. Make 2 small slits for the steam to escape.

5. Bake for 25-30 minutes until the pastry is well risen. Leave to stand for 5 minutes. Turn the pastry gently to release; you should be able to spin the tart tatin when it is ready to serve. Cover the pan with a plate, invert then remove the pan leaving the tart now on the plate.

6. Serve warm or cold, with a scattering of rocket and Parmesan shavings.

For more advice on healthy eating, why not find a nutritionist in your local area – they’ll be able to put you on the right path.

We can’t resist a delicious spicy and healthy dinner here at Wahanda, and we’ve got another lovely recipe from the team at British Onions to share with you. These stuffed onions are delicious with a crisp, green salad for a dinnertime treat, and the lamb mince can be swapped with beef mince if preferred. For a tasty vegetarian dinner, swap the meat for rice, couscous, or finely diced Mediterranean vegetables for a super-healthy option.

With a quick preparation time, these stuffed onions are perfect for when time is not on your side. As they roast in the oven, kick back and have a chill-out. Go on, we insist...

Spicy Filled Roasted Onions

Serves 2-4

Preparation Time: 20 minutes

Cooking Time: 1 hour

You will need:

• 4 large British red onions, peeled
• 1 tbsp oil
• 225g lean lamb mince
• 2-3 tsp Ras El Hanout spice mix (a blend of Moroccan spices)
• Salt and freshly milled black pepper
• 50g sultanas
• Grated zest of 1 lemon
• 2tbsp freshly chopped mint
• 2tbsp freshly chopped flat-leaf parsley
• 50g feta cheese, crumbled
• 125ml hot vegetable stock

Method:

1.Preheat the oven to 180°C/ fan oven 160°C, Gas mark 4

2. Place the onions on a chopping board and cut off the top of each onion. Use a small knife or spoon, remove the centre of each onion, keeping about 2-3 layers of the onion. Finely chop the removed onion.

3. Carefully trim the root end of each onion so they stand up and stand in an ovenproof dish.

4. Heat the oil in a large pan and fry the chopped onion until beginning to soften. Add the mince and cook for a further 5-7 minutes or until the mince is brown. Drain any fat or liquid that may be in the pan. Return the mince and onion to the pan.

5. Add the spice and seasoning and continue to cook for 2-3 minutes.

6. Remove from the heat and stir in the sultanas, lemon zest, herbs and feta cheese.

7. Spoon the mince filling into each onion, packing tightly.

8. Pour the stock around the onions, cover with foil and bake for 40 minutes.

9. Remove the foil and continue to cook uncovered for a further 20 minutes, or until the onions are tender.

10. Serve the roasted onions with a mixed salad and couscous.

For more advice on healthy eating, why not find a nutritionist in your local area – they’ll be able to put you on the right path.

Treat someone you love to a quick and tasty meal that uses the best of British food - our onions. Often overlooked, onions make up the base of most meals and they even provide health benefits. Onions contain quercetin which has anti-inflammatory properties - perfect for hay fever sufferers, as well as hormone balancing chromium and heart helping flavonoids. What better way to eat these little wonders than pairing them with potatoes and eggs...

This is an ideal mid-week dish that’s great to add all those unused leftovers you might have in the fridge too. You could add bacon, peas, chicken or cheese, to whip up a delicious and filling meal. Quick, easy and cheap too, this dish from British Onions is a sure-fire winner at Wahanda HQ.

British Onion and Potato Tortillas

Serves 2

Preparation Time: 15 minutes

Cooking Time: 25 minutes

You will need:

• 2 British brown onions cut onto 12 wedges
• 3tbsp olive oil
• 300g new potatoes, cooked and sliced
• 5 eggs
• 2 tbsp parsley
• Sea salt and ground black pepper

Method

1. Heat the oil in a 20cm frying pan and add the onions. Cook the onions for 6-7 minutes or until the onions are soft and lightly brown.

2. Add the potatoes and toss with the onions. Cook for a further 5-7 minutes, shaking the pan occasionally to make sure nothing sticks to the bottom.

3. Break the eggs into a small bowl and beat lightly with a fork. Add the parsley and season. Gently pour the eggs over the onion and potato mixture, shaking the pan so the egg mixture runs into all the gaps.

4. Return to a low heat and cook gently for about 20 minutes or until the eggs are jut set.

5. Place the tortilla under a preheated grill and cook for a few minutes further or until the eggs are completely set and the top is lightly brown.

6. Serve with a salad or as part of a packed lunch or picnic.

For more advice on healthy eating, why not find a nutritionist in your local area – they’ll be able to put you on the right path.

Put the crisps away because there’s a new addiction in town - snacking. The problem of so-called ‘snackoholism’ is slowly emerging, with 4% of Brits admitting to being unable to give up the habit of eating between meals.

A survey by Diet Chef has uncovered that 61% of adults admit to eating at least one packet of crisps per day - that’s a staggering 48 million packets of our favourite potato slices being consumed by the adult population of the UK. Add to this the 45 million+ chocolate bars and the 78 million biscuits and cakes we eat every day, and it’s no wonder we have an obesity crisis on our hands…

Worryingly, 10% of those surveyed admitted to having a burger, a pizza or a portion of chips as a snack per day. In fact, we’re such snack lovers that the survey revealed 12% of us would prefer to snack than have sex. Who says romance is dead?

Diet Chef's nutritionist, Caron Leckie, comments: “Our survey shows the extent to which snacking has got out of control, most of the people we surveyed said they snack out of habit or boredom which shows people are eating without thinking, not out of necessity.”

It can be a difficult problem to curb - sometimes we snack out of hunger, boredom, cravings or just pure habit. Identifying our snacking ways and preparing ourselves is the first step to overcoming ‘snackoholism’ – so check out Caron’s top tips on how to cut back on those tempting treats:

Caron's 10 steps to avoiding snacking:

1. Identify what. Whether you want to cut down on or cut out your snacks you need to know truly what you are snacking on - it's actually quite common to snack without even realising what or how much we are having. Keeping a food diary can help you identify your snacking reality.

2. Identify where. Once you know what your snacks are, you need to consider where you are most likely to snack. Is it in the office? Passing the vending machine? Or at home? When you know where you snack you can focus your efforts on clearing out that snack drawer in the office or the snack cupboard at home.

3. Identify when. Then think about when you are most likely to get the urge for something - at night in front of the TV? Late afternoon? Or it might be emotionally related - whenever you're stressed, lonely, bored or feeling down. Knowing when you snack gives an indication of what may trigger your snacks - is it mid-morning? Are you having a sensible breakfast? Is it when you've had a bad day? Your snacks may be more emotion-related than hunger or boredom - when you've sussed out your snacking patterns, you're ready to confront them.

4. Find a healthier alternative. There are always alternatives; if you are craving chocolate try a low calorie chocolate drink, or instead of crisps try some popcorn - a healthier option means although you are snacking, it's guilt-free.

5. Distract yourself. Occupy your mind with other things - go for a walk, phone a friend, cleaning/ironing, read a book, take a bath, paint your nails - try a few things and see what takes your mind off those snacks.

6. Avoid tricky situations. Prevention is better than cure so if you are tempted at lunchtime when you go to the shop, remove the need to go to the shop with a packed-lunch, take everything into work with you. If you associate having a biscuit with a cup of tea or coffee, cut back on the amounts you are having.

7. Cut the portions. If avoiding the situation doesn't help you can make anything instantly healthier by cutting the portions - this way you get a little of what you fancy, just in a smaller package.

8. Fill up on fruit and veg. We should be aiming for at least five a day so if you feel yourself reaching for a snack, try make it fruits or vegetables packed with nutrients and this will keep your hands and belly full till mealtime.

9. Make small changes. Sometimes trying to tackle everything at once can mean we end up with too much on our plate (literally). If you snack in the morning and evening - pick one to start with, or if you like both chocolate and crisps - again just pick one. If you deprive yourself of everything that you like, it's much harder and likely to end in a cycle of deprivation and bingeing.

10. Don't forget drinks. Cutting your snacking is typically aimed at cutting some calories so don't forget drinks will count too. Whether it's a fizzy drink, orange juice or the mid-morning caramel latte - they add up so choose a healthier alternative like green tea or water helping to cut your calories and also keep you hydrated - thirst can often be mistaken for hunger.

Need more ideas for healthy eating? Check out our nutritional advice page to send you in the right direction.

We’ve nearly finished off all our Easter eggs and are now back to eating healthily in order to get that bikini body in time for summer.

With it being the unlucky-for-some Friday 13th today, we thought we’d run a competition for you lovely lot over on Pinterest. Simply comment on our flower-shaped egg pin with your favourite healthy snack for a chance to be picked at 5pm today and win a £50 Wahanda voucher – you never know, your luck might just be in…

We’ve been so impressed with the ideas coming from our healthy bunch of followers that we thought we’d round up a few and give you some ideas. Here’s a sneak peek at some of your inspiring answers so far:

“I just adore blueberries, redcurrents, raspberries and strawberries all together with low fat crème fraiche.”

“To curb those Easter egg cravings I have been whizzing up a delicious homemade smoothie with bananas, strawberries and pineapple juice. Yummy!”

“Natural yoghurt with some toasted chopped nuts and raisins. A drizzle of honey too if you can spare the calories.”

“Got to be a lovely fruit salad.”

“Houmous and carrot sticks....I have to ration the houmous as could eat tubs of it and then it wouldn't be healthy!”

“Bananas :) My husband's nan and grandad use to eat one a day and lived well into their 90s!”

“Nuts. Cashew. Almonds. Peanuts. Brazil. Pistachio. You name a nut and I'll snack on it.”

Got a better idea? Head over to our special Pinterest healthy snack page to enter the competition with your suggestion.

Veg out. When most people think of homemade smoothies and juices, they automatically think of fruits (and with good reason – who doesn’t love a good strawberry and banana smoothie?). However, some of the best nutritious drinks are actually made by blending fresh vegetables – causing a large number of experts to abandon the fruit bowl in favour of the veggie patch.

One such expert is nutritionist and blogger Laura, who recommended juicing vegetables instead of fruit in her recent post on detoxing for spring. According to Laura, using fresh veg in place of your favourite berries and exotic fruits will help to keep your blood sugar levels nice and stable – working wonders for your energy levels.

And Laura’s not the only one. Fellow nutritionist and superfood guru Nadia Brydon has developed a recipe for a smoothie that’s packed full with nutrients. Containing a variety of different vegetables, in addition to the Japanese whole food Sun Chlorella ‘A’ (www.SunChlorella.co.uk), it’s the perfect concoction for helping you to spring into spring.

You will need:

• 600ml mineral water (still)
• ½ chopped cucumber (skin & pips included)
• ¼ peeled avocado
• 1 chopped celery stick
• Juice of ½ lemon or lime
• ¼ teaspoon unrefined salt
• ½ apple, to sweeten slightly
• Small double handful (60-80mg) of mixed green leaves from the following (they can be combined): spinach, watercress, rocket, savoy cabbage, chard, lettuce, chicory, kale, bok choy, sprigs of mint, parsley, coriander, basil etc
• Sun Chlorella® ‘A’ tablets: initially starting off with 5 tablets for the first three days, moving up to 10 for the next 3 days and then 15 tablets herein after.

Method:

Simply blend the ingredients together and enjoy.

Not been getting enough of your five-a-day lately? If your diet could do with a bit of an overhaul, try browsing our nutritional advice page for nutritionists in your local area.

Forget Indian summer – we’re hoping for an Indian spring. Created by celebrity chef Simon Rimmer on behalf of The One Brand, this tasty tikka dish has everything it takes to get those taste buds tingling. And as if that wasn’t enough, it also contains a variety of different spices, in addition to garlic and ginger to boost the immune system and improve digestion. With this recipe stuck to our fridge we’ll be able to say goodbye to fattening takeaways for good…

You will need:

For the curried cauliflower pancakes

• 1 head cauliflower, cut into small florets - blanched
• 4 salted anchovies, finely chopped
• 8 beaten One Good Eggs
• 100g dry breadcrumbs
• 50-75g plain flour
• 75g grated pecorino
• 1 tbs curry powder
• 100g ricotta

For the lamb tikka

• 800g cubed lamb loin (large cubes)
• 100ml natural yoghurt
• Juice of 1 lime
• 2 cloves crushed garlic
• 25mm piece ginger, finely chopped
• 15g ground coriander
• 5g ground cumin
• 5g ground garam masala
• 5g paprika
• Salt
• Juice of 1 lemon mixed with 100g butter

Serve with a dollop of cucumber raita and coriander blended with vinegar.

Method:

To make the curried cauliflower pancakes:

1. Fry the blanched cauliflower and anchovies over medium heat for 2-3 mins until soft, stir regularly. Put in a bowl.

2. Add all the other ingredients and stir. Don’t worry about lumpy cauliflower bits, they’re supposed to be there!

3. Drop spoonfuls of the mix into a frying pan with hot oil. Cook for 3 minutes on each side.

To make the lamb tikka:

4. Combine the marinade ingredients, coat the lamb well, thread onto wooden skewers and cover and chill for at least 2 hours.

5. After they’ve marinated, place the pieces of lamb on medium heat on a BBQ, baste with the butter and lemon and turn when golden.

Serve with cucumber raita and coriander blended with vinegar.

Enjoy experimenting with spices? There’s no need to stop at Indian cooking – why not have a look at our post on Kenyan Chai for a recipe that’ll take you to an altogether different part of the globe…

As the weather gets warmer, we’re all for relaxing with a cocktail in the sunshine – and we may well mix one up for our mums this Mother’s Day. However, we’re also aware that there are plenty of mums out there who prefer something soft – not to mention all those mums-to-be who are patiently awaiting the pitter patter of tiny feet. Luckily, we’ve got just the thing to quench their thirst...

The team at CIRIO, Italy’s leading producers of tomatoes, have come up with a tasty recipe for a Virgin Mary – the soft equivalent of breakfast time favourite the Bloody Mary. Quick to make, this beverage will leave mums everywhere beaming and designated drivers sighing in relief.

You will need:

• 300ml of CIRIO Passata Rustica
• 2 Limes
• ¾ tsp Tabasco Sauce
• ½ tsp Worcestershire sauce
• 1 pinch of celery salt
• Freshly ground pepper to taste
• Optional 1tsp of finely chopped chives for extra flavour
• Handful of ice cubes and stick of celery to serve

Method:

1. In a blender mix the CIRIO Passata Rustica, the lime juice, Worcestershire sauce, Tabasco sauce, salt and pepper.

2. Pour into a tall glass, add the ice cubes and sprinkle on the chives (optional).

3. Serve with a fresh stick of celery.

Feeling creative and planning to cook your mum a meal on Sunday? Why not have a look at our recipe for herb, mushroom, garlic and lemon stuffing – perfect served with roast chicken.

Time to go for a dip – Tex Mex style. No, we’re not talking about swimming somewhere nice and sunny (we wish!) – we’re actually referring to a delicious recipe for guacamole from health heroes Organic Burst (www.organicburst.com).

A twist on traditional guacamole recipes, this detox-friendly version contains Organic Burst Wheatgrass powder to help purify and cleanse the body. Not only is this dip rather moreish, but it’ll also go down much more easily than those dreaded wheatgrass shots. We think you'll agree that that’s definitely something worth celebrating...

Ready to impress your friends when they come over for drinks? Make up a dish of this and you'll find yourself pretty popular in no time:

Superfood guacamole

You will need:

• 2 mashed avocados
• 1 tsp Organic Burst Wheatgrass
• 1 crushed garlic clove
• Half onion (red or white) diced
• 1 tomato diced
• 2 tbsp lemon juice or 1 tbsp vinegar (red wine vinegar worked well)
• A splash of Tobasco
• Salt and pepper

Method:

Making this tasty treat is very simple – just mix it all together and enjoy! We recommend using as a dip for tortilla chips, or spreading on toast for a mouth-watering snack.

For more delicious recipes that’ll keep your body as happy as your tastebuds, have a browse of our Happy Food blog. Dinner at your place, then?

Treat your mum to a feast this Mother’s Day. No, we don’t mean by loading up on ready meals or ordering in takeaway – we’re talking the real deal. Put that apron on, chain yourself to the hob and let your culinary skills do the talking...

If you’re looking for a simple but delicious meal to impress Mum with, we think we might have the answer. You can’t go wrong with a good traditional roast chicken, particularly if you serve it with lots of tasty vegetables and a good homemade stuffing. Try your hand at this moreish stuffing recipe from Genius Foods and you’ll leave your mum thanking her lucky stars she managed to raise such a talented chef...

Not only is this recipe completely gluten free, but it also includes garlic and lemon to help aid digestion and boost the immune system – so you can convince Mum that you do eat healthily, after all (sssh - we won't tell her about the mid-afternoon trip to the vending machine if you don't).

Herb, mushroom, garlic and lemon stuffing

Serving: Makes sufficient stuffing for a 4kg/9lb turkey – reduce quantities if using to stuff a chicken.

Preparation time: Less than 30 mins

Cooking time: 35 minutes

You will need:

• 280g brown rice
• 60g butter or 2 tbsp olive oil
• 2 onions, finely diced
• 220g button mushrooms, finely

sliced

• 2 garlic cloves, finely chopped
• 4tbsp finely chopped parsley
• Finely grated zest of 2 lemons
• Juice of 1 lemon
• Salt and freshly ground black
• Pepper

Method:

1. Place the rice and a teaspoon of salt in a pan. Add twice the volume of cold water and cover with a lid. Bring to the boil, then gently simmer for 20-30 minutes or until the rice is tender.

2. Meanwhile, heat the butter/oil and add the mushrooms and onions. Season with salt and pepper and fry gently until soft. Add the garlic and continue to fry for another 30 secs. Remove the pan from the heat.

3. Once the rice, onions and mushrooms are cooked, mix together with the parsley, lemon zest and juice. Mix thoroughly and season as necessary. The stuffing should be delicately lemony. Use as required.

Really want to show off? We’ve also got a mouthwatering recipe for gluten free and lactose free bread sauce. Just don’t get too good at this cooking business, or you might be expected to do it more often...

After putting in an early appearance last week, the sun seems to have completely disappeared again – but we’re not going to let that bother us. We’re taking advantage of the drop in temperature to indulge in a comforting afternoon drink, the recipe for which was sent over to us last week by the friendly folk at the Kenyan Tea Board. Cups and saucers at the ready...

As we mentioned in our recent post on tea blending, Kenyan tea is not only full of flavour – it’s also much higher in antioxidants than most other teas. Combine it with spices such as cinnamon for a good immune system and black pepper to aid digestion, and you’ve got a delicious chai that will also help to keep you in good nick. What’s not to like?

Kenyan Chai tea blend

• ½ cup Kenyan black tea leaves
• 3 crushed cinnamon sticks
• 12 crushed black peppercorns
• 5 crushed cloves
• 6 crushed cardamom seeds
• 1 teaspoon crushed cumin seeds
• 4 whole crushed allspice
• 1/8 teaspoon ground nutmeg

To make one cup of chai, mix half a cup of milk and half a cup of water together, then add 1 tablespoon per cup of the Kenyan Chai Tea Blend. Let it stand for 10 minutes, then strain and serve. Delicious!

If you want to find out more about Kenyan tea, you can visit the Kenyan Tea Board’s website at www.teaboard.or.ke/. Alternatively for more delicious recipes ranging from pumpkin soup to Mediterranean bruschetta, have a browse of our food blog.

Most people associate tea leaves with India and China – but did you know that some of the world’s most distinctive teas are actually grown in Kenya? Rich in flavour, Kenyan tea also happens to contain higher levels of antioxidants than teas produced in most other parts of the globe – making it the perfect choice for health-conscious tea drinkers.

Already looking forward to your next tea break? The lovely people at the Kenyan Tea Board (www.teaboard.or.ke/) believe that there’s more to a good cuppa than just a splash of milk and a bit of sugar. They’ve got lots of ideas on how to combine different teas to make your own unique blend – a welcome change from just another supermarket tea bag. We gave the process a go and were pretty impressed with the result, so we thought we’d share the Tea Board’s tips...

How to make your own tea blends

• Always try teas individually before you start blending. This will help you to identify which tastes you prefer.

• Aroma is an important part of taste, so remember to smell the different teas first when planning flavour combinations

• Work on the quantities of 1tsp of loose tea for a single cup. Steeping times vary according to taste, so try a little after two minutes or up to four for a stronger taste.

• When selecting your dried teas, it’s best to crumble them into a tea strainer or tea ball, as crushing in a metal or plastic bowl can affect the taste of the tea.

• For a more exotic twist, add dried fruits such as oranges and lemons to your tea blends. You can also use dried flowers or flavoured oils such as peppermint or rose – check the packaging first to make sure they are safe to eat.

• Store your blended tea in foil pouches or a tin, rather than plastic, to prevent the flavour being impaired.

Now all you need to do is sit back, put your feet up and enjoy!

Looking for more inspiration when it comes to tweaking your diet? We’ve got plenty of advice on how to eat and drink more healthily on our food blog. Right, we’re off to stick the kettle on...

Although we’re hankering after spring, we’re not going to deny that it’s still pretty nippy out there. We’ve therefore developed a bit of a knack for cooking up healthy comfort food dishes – and this delicious winter warmer from COOKS & CO is our latest favourite.

The nutritious recipe makes use of COOKS&CO Grapeseed Oil – a versatile cooking oil with a delicate flavour that’s perfect for stir fries, fondues and sauces. Combine with pumpkin for anti-ageing alpha-carotene and garlic for an immune system boost and you’ve got a tasty but healthy supper. The best part? It's nice and easy - so it won't be too hard to rustle up after a long day at work.

Pumpkin soup

Serves: 4

You will need:

• 1kg pumpkin chopped into large roasting chunks
• 1 sliced onion
• 4 cloves of garlic
• 50ml COOKS&CO Grapeseed Oil
• 6 cups of chicken or vegetable stock
• 1 sprig of rosemary
• 1 tsp sea salt
• Cracked black pepper

1. Heat oven to 180º C. Place pumpkin, onion, garlic and rosemary in a baking tray.

2. Brush pumpkin with the grapeseed oil. Sprinkle with salt and plenty of cracked black pepper.

3. Bake for 1 hour or until softly roasted. Pour a cup of stock into the pan to help remove roasted pieces. Lightly blend in batches with the rest of the stock, pouring into a saucepan.

4. Bring to the boil and then simmer up to 20 minutes. Garnish as above and serve with crusty bread.

Well, that’s lunch for tomorrow sorted – perhaps we’re not quite so desperate for spring to arrive, after all...

In the mood for some good food? You can purchase COOKS&CO Grapeseed Oil from Ocadom Budgens and Booths. Why not also have a browse through our recipe collection on the Happy Food blog for more tastebud-tingling meal ideas – trust us, you'll be a dab hand in the kitchen in no time.

On Wednesday, we brought you a recipe for moreish gluten free bruschetta, as part of Food Intolerance Week. As we’re going to be donning our aprons this weekend, we thought we might as well follow it up with another tasty idea from Genius Foods – fish cakes with spicy tomato sauce. Not only is this tempting dish entirely free from gluten, but it’s bursting with healthy ingredients – from haddock and tomatoes to garlic and chill flakes. We can’t wait to dig in...

Fancy making your own fish cakes? You can find more information about Genius bread and where to purchase it at www.geniusglutenfree.com. Enjoy!

Smoked haddock fish cakes with spicy tomato sauce

You will need:

• 400g/14oz peeled potatoes, diced
• 450g/1lb smoked haddock fillet, skin left on
• 570ml/1pint milk
• 1 bay leaf
• 2 slices of onion
• Freshly ground black pepper
• 30g/1oz butter
• 1 egg beaten
• ½ tablespoon of freshly chopped parsley
• 140g/5oz Genius Gluten Free Bread, whizzed into breadcrumbs
• 4tbs of sunflower oil

For the spicy tomato sauce:

• 1 large onion, finely chopped
• 3tbs olive oil
• Salt and freshly ground black pepper
• 1 garlic clove, peeled and finely chopped
• 1 tsp paprika
• A pinch of chilli flakes
• 2x 400g cans of chopped tomatoes
• 1 bay leaf
• 1 large pinch of caster sugar

Method:

1. To make the sauce: Place the onion in a heavy bottomed pan with the olive oil and season with salt and pepper. Cover with a lid and fry gently over a low heat until soft and sweet.

2. Add the garlic, paprika and chilli flakes and fry for a further 30 seconds, stirring constantly.

3. Add the tomatoes and sugar and bring to a simmer. Simmer the sauce for 20 minutes. Liquidise until smooth. Pass the sauce through a sieve, back into the pan. Taste and add seasoning as necessary.

4. Simmer the potatoes in gently boiling water for 20 minutes or until tender.

5. Place the smoked haddock skin side down in a frying pan. Pour the milk over the fillets. If the fillets are exposed, add some more milk or water to cover. Add the bay leaf, sliced onion and 4 turns of freshly ground black pepper. Bring the milk slowly to a simmer and gently poach the fish for 10 minutes or until the fish is just cooked through. Reserve the poaching milk.

6. Mash the potatoes with 100ml/3 ½ oz of the poaching milk and butter.

7. Separate the flakes of haddock from the skin and mix with the mashed potatoes and egg. The consistency should be soft but firm enough to hold its shape. Add one or two tablespoons of poaching milk if the mixture is too stiff. Taste and add more seasoning as necessary.

8. Wet your hands to prevent the mixture sticking to them and shape the mixture into 8 round flat cakes no more than 2.5cm/1inch thick.

9. Coat the fish cakes with Genius breadcrumbs then brush off any loose crumbs.

10. Heat the oil in the frying pan over a moderate heat. When the oil is hot, place 4 fish cakes at a time into the pan and fry until golden brown on both sides. Remove from the the pan and keep warm in a low oven while the remaining cakes are fried.

11. Bring the tomato sauce back to the boil. Flood the base of four warmed plates with sauce and place two fish cakes, just off centre, on each plate.

For more advice on healthy eating, why not find a nutritionist in your local area – they’ll be able to put you on the right path.

As we mentioned in Monday’s blog on YorkTest, this week is Food Intolerance Week – and we couldn’t think of a better way to celebrate than with a tasty recipe from our gluten free favourites, Genius (www.geniusglutenfree.com). Providing a wide range of breads, baked goods and frozen products, Genius is a dream come true for those who can’t eat wheat – as Wahanda content writer and gluten free eater Angharad will happily attest.

If you thought that cutting gluten out meant a life spent eating food that resembled cardboard, think again. With great products such as those from Genius and delicious recipes like this one for bruschetta to try out, we see no reason why food intolerance should stop you having fun...

Roasted peppers, fennel & courgette bruschetta

When it comes to bruschetta, your imagination really is the limit. This tasty snack can be made with a wide variety of toppings, including grilled and fresh vegetables, cured meats, cheese and fruit. Serve with drinks as nutritious nibbles, as a starter or for a simple but delicious lunch.

Ingredients:

• Genius White Bread, 4 slices
• 2 red peppers
• 1 courgette
• 1 fennel bulb
• 1 tablespoon of extra virgin olive oil
• Freshly ground black pepper
• 1 tablespoon basil, finely shredded
• 1 clove of garlic

Method:

1. Simply cut sliced Genius white bread diagonally across into large triangles or cut out large rounds from each slice with a pastry cutter. Toast or bake the prepared bread on a baking tray at 200’C/400’F for 10 minutes or until golden brown.

2. Grill 2 red peppers on all sides until the skin is blackened. Place in a bowl, cover with cling film and leave to steam for 15 minutes.

3. Thinly slice a courgette and a fennel bulb lengthways. Place on a baking sheet, drizzle with olive oil, and season with sea salt and freshly ground black pepper. Bake in an oven preheated to 200’C/Gas Mark 6 for 20 minutes or until turning golden brown around the edges.

4. Remove the cling film and peel off the skin using a small, sharp knife. Core and deseed the skinned peppers and thinly slice.

5. Place the pepper slices into a bowl with the rest of the ingredients, season with freshly ground black pepper, stir in a tablespoon of finely shredded basil and heap onto freshly grilled Genius bread, rubbed with garlic and drizzled with olive oil.

Think that recipe sounded...well, genius? Read more about the benefits of a gluten free diet, or browse the archives of our food blog for more of our favourite recipes from Genius Foods.

Happy Chinese New Year everyone! We don’t know about you, but we’re definitely planning on celebrating in style this evening with some delicious home-cooked food. After all, the Year of the Dragon doesn’t roll around all that often...

This delicious recipe has been created by TV chef and cookery author Ching-He Huang, and is a great way to combine the health benefits of lean haddock with metabolism-boosting chilli and healing ginger. Ok, so it does contain a bit of beer – but what a great way to indulge without breaking your January no-drinking resolution!

Tsingtao Beer poached haddock with a zesty spicy dressing served on gem lettuce

Serves: 4 as an appetiser

This makes a light and delicious appetiser. Tsingtao Beer is used as a poaching base for the fish, which absorbs the bitter-sweet notes of the beer. Some of the poaching liquid is then cooled and used to make an intense fruity and aromatic salsa verde, which is then used to dress the fish and served on gem lettuce for an easy, elegant and satisfying starter.

Ingredients:

• 300ml Tsingtao Beer
• 350g (two fillets) haddock, skin on (MSC certified North Pacific Halibut or Scottish Haddock)
• Pinch of sea salt and ground white pepper

For the Chinese style salsa verde

• 1 tablespoon fresh root ginger, grated
• 1 red Fresno chilli, deseeded and finely chopped
• 1 green Fresno chilli, deseeded and finely chopped
• 1 lime, zested, juiced
• 50ml cooled poaching liquid
• 4 tablespoons groundnut oil
• ½ grapefruit zested, segemented
• 1 tablespoon light soy sauce
• 1 tablespoon sweet chilli sauce
• 1 tablespoon soft brown sugar
• 100g sugar snap peas, sliced into 1cm slices on an angle
• 1 small handful of finely chopped coriander
• ¼ teaspoon sea salt
• 2 heads of gem lettuce leaves, about 16-18 leaves

Method:

1. Prepare all the ingredients for the salsa verde and mix well. Set to one side.

2. Bring a medium pan or wok of the beer to simmering.

3. Place the fish fillets into the liquid and poach for 4 minutes until the flesh turns opaque white and is cooked through. Remove from the liquid and place on a plate.

4. Reserve the liquid to make a delicious soup - retain 50ml and cool at room temperature before adding to the salsa verde for a sweet beer flavour.

5. Remove the skin and break up the fish into 2 inch pieces Season the fish pieces with salt and ground white pepper.

6. Place each piece on gem lettuce and spoon more of the salsa on top. Serve immediately for a great appetiser.

Tip: You can poach the fish fillets then serve the pieces on some baby spinach leaves dressed with the salsa over the top to turn this into a light healthy supper for two.

Has this recipe got you in the gourmet mood? Keep an eye on our fabulous food blog this week for more tasty recipes and meal ideas, coming soon.

Forget faddy diets like the Atkins or Dukan – seriously, who wants to spend one day a week for the rest of their life just eating chicken? Not us. In order to achieve and maintain weight loss, we think it’s important to take a sensible approach. After all, restrict yourself too much now and you’ll be cramming in those Creme Eggs come Easter...

As it happens, the Creme Eggs are the least of your worries. Embarking on an extreme diet doesn’t just reduce your chance of reaching your weight loss target – it can also have alarming implications for your general health and wellbeing. Not only will you miss out on crucial vitamins and nutrients whilst you are on the diet, but you’ll also find you are lacking in energy and unable to concentrate. Now, we don’t know about you, but we think that sounds like a pretty miserable way to start the New Year...

So what can you do to shed those extra Christmas pounds without jeopardising your health? Before you resign yourself to a year spent sobbing in the confectionary aisle, why not check out our three favourite slimming suggestions. And yes, they’ll all let you have your cake and eat it... (sort of).

1. Nosh – detox in a box

Nosh may be famous for their juice detoxes, but it’s their nutritious food programme that’s got our tastebuds tingling. Delivered straight to your door, each Nosh meal is nutritionally complete, so that you don’t have to worry about getting the right vitamins and minerals. With programmes ranging from 6 days to 42 days, you’ll also be provided with all the food you need each day – removing temptation and preventing any desperate supermarket sweeps.

Think that Nosh might be the answer you’ve been looking for? Visit our Nosh Detox page to discover how this slimming service could benefit you.

2. DietHeaven – to hell with hunger

Wouldn’t it be lovely if you could just eat what you fancied and watch the pounds drop off? That’s the thinking behind new weight loss solution DietHeaven. Rather than forbidding anything and tempting us to rebel, DietHeaven focuses on encouraging healthy ‘halo’ foods and raising awareness of less beneficial ‘horns’ foods. It all sounds rather cute, but has the power to achieve pretty astonishing results – founder Karen Hutson lost five stone in nine months using this method.

Ready to ditch Dukan and say no to deprivation? Visit www.dietheaven.com to find out more about this innovative programme.

3. The Wahanda Tasters – your gourmet gurus

In case you hadn’t noticed, at Wahanda we’re big fans of food. From healthy recipes to fun food facts and up to date nutrition news, we like to collect together our favourite morsels of advice on our food blog. Next time you’re pushed for time and considering ordering takeout, why not have a browse of our quick and easy recipes? Spending a little time in the kitchen will help you to unwind, and our dishes will be much kinder on your waistline than fish and chips. Now, where did we leave our aprons...

Inspired by our post to say no to diet extremism? Have a read of our recent detox blog for tips on how to cleanse your system the healthy way. Trust us – you’ll feel much better for it.

We don’t know about you, but it’s often in the mornings that we’re most tempted to ditch our detox. When you feel low on energy and have a busy day ahead, a coffee can seem a bit too irresistible. If only there was a healthier alternative…

Dedicated detoxers, it’s time to rejoice – the team at TotalNutrition has come up with two great smoothies to help start your day, the healthy way. Not only are they a great way to include fruit and even some veg in your diet, but both smoothies also contain TotalNutrition Superfood – an organic formula including all the nutrients you need to look after your body.

Perfect for busy bees and those who are dieting or detoxing, TotalNutrition Superfood makes sure you don’t miss out on any essential vitamins or minerals. Containing nothing artificial, the formula is a blend of pre sprouted barley, apple, flaxseed, barley grass, quinoa, spirulina, bilberry fruit, carrot, turmeric and kelp. You can’t get much healthier than that...

Feeling thirsty? Why not give these smoothies a go and keep your New Year’s detox alive and kicking.

TotalNutrition Breakfast Smoothie

This recipe is designed to give you the full spectrum of daily required nutrients, to help kick start your day and keep you powering through until lunch.

You will need:

• 200ml of plain live yogurt
• 1 tablespoon of peanut butter
• 1 peach, stone removed
• 1 banana
• 2 teaspoons of honey
• 1 scoop of TotalNutrition Superfood.

Method:

Simply add all ingredients to a blender, and blend into a thick and filling smoothie.

Mean Green Morning Smoothie

Green smoothies are an amazing way to start the day. They take little digestive effort, supply masses of energy, and provide more nutrition in one glassfull than most people get in a whole day. Despite this smoothie’s peculiar colour, it tastes only of fruit - and will put a spring in your step, a glow in your skin, and a smile on your face.

You will need:

• 300ml of fresh pressed apple juice
• 1 good handful of spinach
• Small handful of kale
• 1 banana
• 1 scoop of TotalNutrition Superfood

Method:

Add ingredients to a blender. Blend until smooth. Take your time as the greens take slightly longer to blend than fruit.

Ready to give this recipe a go? You can purchase TotalNutrition Superfood from www.betteryou.uk.com. Don’t forget that we also have plenty of nutritionists listed on our site, who can help to make sure you detox safely and efficiently. Now all you need to do is harness that willpower...

Eaten a bit too much over Christmas? Yes, us too. We’ve even had to undo the button on our jeans…

Of course, being the health and wellbeing fanatics that we are, we’re not going to let it stay that way for long. In order to give our systems a bit of a break, we’re plunging headlong into our January detox. Time to say goodbye to the rest of the Baileys and that leftover Christmas pudding…

If you’re finding it hard to know where to begin with healthy eating, don’t panic – we’ve got some great tips from nutritionist Ilona Wesle, who is co-founder of MyDetoxDiet. Print off her advice, stick it to your fridge door and follow it for seven days for increased energy, clear skin and a trim tum.

1. Avoid black tea, coffee and alcohol. Instead, drink herbal tea - for example, nettle is great at supporting the kidneys, or try MyDetoxDiet’s 7x7 tea to cleanse the liver.

2. Drink at least 1 litre of water per day – ideally more. Keep a bottle by your desk and sip regularly – you’ll be amazed how easy it is if you drink little and often.

3. Drink fresh juices, e.g. carrot, beetroot, apple and cucumber as they are fantastically nourishing and cleansing.

4. Avoid processed foods e.g. ready meals, savoury snacks and biscuits. Instead eat food in its natural state. Cook it by steaming, lightly boiling or poaching – this way you will keep most of the goodness in the food (and retain the full flavour)

5. Chose organic food in order to minimize your intake of toxic pesticides. Even if you can’t make every item organic, do the best you can – it will make a difference.

6. Eat at least five portions of fruit and vegetables per day – ideally more. At lunchtime and for dinner, aim to cover at least 60% of your plate with vegetables and eat as much variety as possible

7. Reduce your consumption of animal products. Avoid dairy and replace milk with soya or nut milks. Lentils, beans, quinoa, seeds and nuts are good protein alternatives.

8. And finally, you can support the detox process by getting a good night’s sleep, trying yoga or Pilates, treating yourself to a massage or infrared dome session (in order to sweat out the toxins) and exercising regularly.

Now then, that doesn’t sound too hard, does it?

For more information, visit our MyDetoxDiet and Iyashi Dome page. Alternatively, check out our fitness hub for everything you need in order to start the year as you mean to go on.

Sun, sea and tasty cuisine – what’s not to love? Unfortunately, our jobs, homes and families mean that most of us can’t just uproot and take off for Greece – however much we might daydream about it. Looks like we’re stuck with this British weather, then...

There’s nothing, however, stopping us from taking advantage of the benefits of a Mediterranean diet. A recent study by researchers at the University of Gothenburg has revealed that the high fibre, low fat diet eaten in Southern European countries such as Italy and Greece can help to increase life expectancy by as much as three years. We reckon this one’s a bit of a no-brainer - pass the pesto, please...

With plenty of fresh fish and vegetables on their tables, our Southern European neighbours are less likely to develop heart disease, obesity and diabetes than us Brits. The reason? The foods commonly consumed in the Mediterranean tend to have antioxidant and anti-inflammatory properties – helping to protect the body against poor health.

So, other than heading straight to our local Italian restaurant (which is pretty tempting, we must say), how can we develop the health habits of the Med? Try incorporating these delicious ingredients into your daily diet and you’ll feel as if you’re on holiday all year round (well – almost):

Olive oil

Jamie Oliver is often to be seen adding a generous splash of olive oil to his dishes – and we’re not sure we blame him. This Mediterranean gem is not only anti-inflammatory, helping to protect against rheumatoid arthritis, but it can also help to lower cholesterol levels and defend against heart attacks and strokes. So next time you reach for the butter or vegetable oil when cooking, why not try olive oil instead? Your body will really thank you for it.

Citrus fruits

Unlike our cold climate, the weather in Southern Europe makes Mediterranean countries ideal for the cultivation of oranges, lemons and other citrus fruits. One of the best known health benefits of these sharp fruits is their high concentration of vitamin C, but they also contain potassium which is essential for the functioning of the nervous system, and antioxidant flavanoids that can help to inhibit the growth of cancer cells. Try starting the day off with a glass of orange juice or squeezing lemon juice over fish, vegetables and salads for a super citrus kick that will really wake up those tastebuds.

Fresh vegetables

We all know that we should be eating five portions of fresh fruit and vegetables a day – but many of us fail miserably. A great source of fibre, vitamins and minerals, vegetables are vital for all sorts of bodily functions - and luckily there is so much variety that you can never get bored. For a delicious accompaniment to meat or fish, place all of your favourite vegetables in one dish, drizzle with olive oil and roast in the oven. Add a sprig or two of rosemary and the kitchen will smell fantastic, too...

Fish

We’re always banging on about the benefits of eating fish (although we make an exception for our three friendly Wahanda goldfish, of course). High in protein and low in fat, many types of fish and seafood contain Omega-3 fatty acids, which can help to maintain cardiovascular health, reduce inflammation and even slow down mental decline. Sounds like it’s time for a nice bowl of bouillabaisse...

Of course, Christmas is usually heavier on the meat, cheese and pastry than the fish and veg, but we think the New Year is the perfect time to learn some lessons from our Mediterranean friends. Who knows – play our cards right and they might even lend us their weather...

Want to buck up your ideas in 2012 and follow a healthier diet? We can help you to find a nutritional therapist near you to help you start the way you mean to go on. Now, where did we leave that ratatouille...

Get into gear for the New Year. Many of us have already planned to drink more water and get our 5-a-day fruit and veg, but, unfortunately, we may still be overlooking important dietary requirements.

According to Dr Paul Clayton, Chairman of the Scientific Advisory Boards of Itogha, not enough people pay attention to the fatty acids they consume – a fact which could be contributing to chronic disease. Sounds like it's time to give more thought to the saying 'you are what you eat'...

Dr Clayton says: ‘People should be more aware of the fatty acids in their diet, as these largely determine whether the environment in the body is pro- or anti-inflammatory. All chronic diseases have inflammation at their core, and the huge increases we have seen in cardiovascular disease and cancer over the last century are closely related to increasing intakes of Omega-6 fatty acids (in vegetable oils), and a decline in Omega-3 fatty acids (in oily fish). This imbalance is also strongly linked to increasing rates of mental illness.

'Women are particularly vulnerable. They tend to have worse outcomes with cardiovascular disease; they are more likely to suffer from depression, or at the hands of men with mental illness; and an unhealthy fatty acid balance during pregnancy may substantially affect the unborn baby's brain, with major consequences in later life.'

We think you’ll agree that the message is an alarming one – but what exactly can we do about it? Dr Clayton has introduced a new test in conjunction with 4Life and Norway’s Trondheim University Hospital, to help assess the health of individuals. The test, which calculates the levels of Omega 6 and Omega 3 fatty acids in the blood, can be purchased online at www.itogha.com. Once processed, the results are returned anonymously via the same website – helping to guide lifestyle choices and encourage general wellbeing.

Still flummoxed by Omegas? In order to optimise our health, we need to make sure that we are getting the right balance of these fatty acids. This can mean making adjustments to our diet, including certain foods such as coldwater fish and flaxseed, and cutting down on others such as nuts and vegetable oil. The question is, exactly how much of each should we be eating in order to have a balanced diet? If only someone was on hand to advise us...

Luckily, they are. Rather than playing a guessing game with your meals, try visiting your local nutritionist - they’ll be able to help you devise a plan to keep your body in tip top condition. After that, the world will be your (omega-3 rich) oyster...

When the Wahanda Tasters don their aprons, it’s not just health that’s important – it’s also taste. We love to experiment with different flavours, and are always excited to discover new recipes from around the world. It’s no surprise, then, that we’re smitten with this delicious dish from Masterchef winner Tom Anderson. Part of the Malaysia Kitchen campaign (www.malaysiakitchen.co.uk), the recipe is bursting with ingredients that are both tasty and good for you – which is exactly what we like to hear.

The star of this meal is marvellous mackerel – an oily fish which is rich in important vitamins and minerals. Helping to improve brain function and to stimulate blood circulation, mackerel can also help to reduce blood pressure. We know what we’ll be cooking up this evening...

Nasi goreng with smoked mackerel

Serves: 2

You will need:

• 2 cups cooked Malaysian rice (day old rice works best)
• 2 tbsp vegetable oil
• 1 tsp belacan
• 1 shallot
• 2 kaffir lime leaves
• 2 cloves garlic
• 1 small red chili
• 1/2 tsp sambal
• 100g oyster mushrooms
• 1 tbsp kicap lemak manis
• 1 tbsp kicap lemak masin
• 2 eggs
• 1 tbsp vegetable oil
• 1 spring onion
• 300g smoked mackerel, skin removed

Method:

1. Roughly chop the shallot and garlic and finely slice the chilli. Remove and discard the ‘spines’ from the kaffir lime leaves and slice them into a fine julienne.

2. In a mortar, pound half the chopped shallot and garlic along with half the chilli, kaffir lime leaves, sambal, and belacan into a paste.

3. Roughly tear or chop the mackerel into bite-size chunks.

4. Heat the oil in a wok or deep frying pan over very high heat, then add the belacan paste and the remaining shallots and garlic. Cook for about 3 minutes, stirring often to ensure nothing catches.

5. Add the mushrooms and about 250g mackerel and cook for another 2 minutes to extract some of the oil from the fish.

6. Add the kicap lemaks to make a sauce, then add the rice, breaking up any clumps. Stir thoroughly to ensure everything is coated with sauce.

7. Meanwhile, finely slice the spring onion and chop the remaining mackerel into a small mince. Beat the mackerel, half the spring onion, and remaining chilli into the eggs, and fry in hot oil until set. Serve the omelette on top of the fried rice and garnish with spring onion.

For more Malaysian recipes and details on where to buy ingredients, visit www.malaysiakitchen.co.uk. To learn more about the amazing properties of mackerel and all sorts of other foodstuffs, why not find yourself a nutritionist? They’ll be able to help you devise a diet that’s right for you.

At Wahanda HQ, when it comes to the occasional bag of Haribo, we’re afraid we’re guilty as charged. However, most of the time we try to be good – and it looks as though we’re right to be careful...

A recent survey has shown that British women are more likely to be obese than those who live elsewhere in the EU. With 23.9% of women categorised as obese according to their BMI, as a nation we are even bigger than the food loving French and Italians – a pretty worrying phenomenon.

So why do Brits struggle to stay trim? Reena Sharma, a company nutritionist at North West health consultants Health@Work (www.healthatworkcentre.org.uk), reckons the way we eat at work is significantly to blame.

She says, ‘From our point of view at Health@Work, we know people spend most of their time in the workplace, doing increasingly busy and hectic jobs. When people are eating on the go, combined with habits like skipping breakfast, it’s easy to make unhealthy choices like pasties and sweets just to fill a hole.’ Sadly, we have to agree...

Want to start making better choices about your daily diet? At Wahanda, we believe that brain food doesn’t necessarily have to be bad food. Before you decide to migrate to France in hope of a slimmer figure, have a read of our top tips – just the thing to help you start developing healthier habits.

• Ditch the chocolate and crisps and try to snack on foods such as nuts (known to suppress hunger), bananas (good for an energy boost), and oatcakes (great for slow-energy release).

• Try cooking up simple treats using the microwave. Our Head Copywriter Mel is never without her microwave egg poacher – it works a treat!

• Before you reach for the sweets, make sure you’ve had enough water to drink – sometimes our bodies mistake thirst for hunger.

• Make a pact with colleagues to have one treat day and snack healthily the rest of the week – that way there won’t be a constant tempting flow of cookies and cupcakes to lead you astray.

• Eat little and often to maintain steady energy levels and prevent any loss of concentration.

Go on, give it a go – without the unstable highs and lows that sugar brings with it, you may even find you no longer experience that dreaded 3pm crash. Hooray!

Want more dietary advice? Visit our nutrition page for details of experts in your area, or have a browse of our food blog for some tasty treats.

When the weather outside is cold and gloomy, there’s nothing the Wahanda Tasters love more than a bowl of warming soup. So when the team at Canderel sent over this spicy recipe, we knew instantly what our new favourite meal was going to be…

A nourishing lunch as well as a delicious dinner, this soup can be made in a big batch and then frozen – making it a convenient way to eat healthily this winter. Containing only 225 calories per serving, it’s also a great way to keep that waistline in check. Just as well, when there’s so much party food around…

Spiced red lentil and tomato soup

Serves: 4

You will need:

• 1 tbsp olive oil
• 1 onion, roughly chopped
• 1-2 tsp dried chilli flakes
• 1 garlic clove, crushed
• 175g split red lentils, rinsed well
• 1 tsp tomato purée
• 1 tbsp granular Canderel
• 400g can chopped tomatoes or use passata
• 1.2 litres vegetable stock

Method:

1. Heat the oil in a pan, add onion and cook over a low heat for 3-4 minutes, until soft. Season with sea salt and freshly ground black pepper and stir through the chilli flakes.

2. Stir in the garlic and cook for a few seconds, then stir through the lentils so they are all coated. Add the tomato puree and Canderel and stir.

3. Now tip in the canned tomatoes and stock and bring to the boil. Then reduce to a simmer and cook gently for about 25-30 minutes, until the lentils are soft. If you need to top up with any more hot water, do so a little at a time. Taste and season again if needed. Blend if you wish, but there is no need. Ladle into bowls and serve with a garnish of fresh parsley.

What could be more comforting on a cold winter’s night? Of course, if you want to really try out your cooking skills this December, there are plenty more low-calorie seasonal recipes available on www.canderel.co.uk, as well as on the Wahanda food blog. Bon appétit!

Love ‘em or hate ‘em, there’s no denying that it just wouldn’t be Christmas without some good old Brussels sprouts. Deep breath, everyone...

The Wahanda Tasters are actually quite fond of our greens – but we know not everybody is. We’ve been looking into the health benefits of this festive vegetable, and we think that what we've discovered will be enough to tempt even the fussiest of eaters. So go on, give sprouts a chance – who knows, you may even find that you like them...

Vitamin C

Forget orange juice – did you know that one cup of Brussels sprouts contains your entire recommended daily allowance of vitamin C? Helping to lower blood pressure and prevent cataracts, this important vitamin also protects the body against heart disease, strokes and cancer. We think we’ll help ourselves to seconds...

Fibre

Sprouts are high in fibre, aiding the digestive process and preventing overeating (always a challenge at Christmas). The high fibre content of these greens also encourages the liver to use more cholesterol, helping to keep overall levels down. Phew...

Vitamin K

This key vitamin is found in abundance in seasonal sprouts, and does the body all sorts of good. An anti-inflammatory, vitamin K also contributes to healthy bones, nerves and brain cells. Sounds like a pretty good reason to clear your plate...

Antioxidants

As well as vitamin C, Brussels sprouts contain antioxidants in the form of vitamins E and A, in addition to manganese. These antioxidants help fight disease, defending the body against certain illnesses and chronic conditions. Make ours a large helping...

Want to jazz up your sprouts this Christmas? Try stirring in some chopped chestnuts and pancetta for a fabulously festive dish that goes perfectly with turkey.

For more fascinating food facts and handy hints, have a read of our food blog. It’s not all wheatgrass and goji berries, we promise...

Ladies and gentlemen, the answer to your prayers has finally arrived. The food community has been buzzing about new sweetener Truvia – and it’s easy to see why. Calorie-free and natural, this alternative to sugar is perfect for those with diabetes or those who are watching their weight this festive season. We predict it’ll fly off the shelves...

Although it has the same texture as sugar, Truvia is in fact derived from the stevia plant - a natural sweetener used for centuries by Native Americans. Containing extracts from the stevia leaf, Truvia has a crisp, clean taste that makes it ideal for sprinkling over fruit or cereal, stirring into a hot cuppa or using to bake a delicious cake. We don’t know about you, but we’re starting to feel a bit peckish...

Mark Brooks, Global Product Line Director at Truvia, says: ‘We are excited about bringing the Truvia product to the UK with our partner The Silver Spoon Company. When I first tasted stevia, I was amazed at the sweetness of the leaf. The combination of a plant source and zero-calories provides consumers with a powerful new way to manage sugars and calories.’

Having launched at Selfridges Food Hall earlier this week, Truvia is set to roll out across all major UK retailers shortly. The first 50,000 boxes will also include an introductory gift in the form of a hand sewn silk pouch, produced by Global Girlfriend - an organisation that aims to help disadvantaged women gain economic security. What better way to support a good cause and look after your health at the same time?

Find out more about Truvia and how you can make your life just a little bit sweeter at www.truvia.com. For more ideas on how to eat healthily this Christmas, why not browse our food blog? We've got plenty of recipes for tempting treats...

There’s no denying that a real Christmas tree looks great and smells fantastic – but did you know that it could also have benefits for your health? The bark of certain pine trees contains an antioxidant rich extract called Pycnogenol (try saying that after a couple of festive drinks). Helping to ease a number of different complaints, this natural wonder is just the thing to keep you feeling in tip top condition this Christmas...

Of course, most of us don’t go round gnawing on the branches of our Christmas tree – meaning that we have to find another way to source this potent extract. Harvested from the bark of French maritime pines, Pycnogenol is available in tablet form from www.healthspan.co.uk. Intrigued, we asked the lovely people at Healthspan to tell us more...

Put on your dancing shoes

Make sure you keep dancing 'til New Year. A new double-blind, placebo-controlled study published in the journal Nutrition Research shows that Pycnogenol naturally reduces osteoarthritis knee pain and improved physical function by 52% in patients suffering from OA. Sounds good to us...

Give your love life a bit of a boost

A recent study has shown that Prelox, a proprietary blend of L’Arginine and Pycnogenol, can restore men’s sexual performance in just one month - including erectile function, stamina, staying power, control and pleasure. The two active ingredients, L-Arginine and Pycnogenol are well documented for their respective aphrodisiac and circulation-boosting qualities. Look out, ladies...

Keep those toes warm

Hands and feet can quickly feel cold in winter, especially if you have poor circulation. Pycnogenol stimulates the production of nitric oxide to relax blood vessels and improve blood flow, helping to support better circulation – hooray!

Avoid hot flushes

All that Christmas shopping, turkey stuffing and present wrapping can leave you feeling hot and bothered, especially if you’re entering the menopause. A study to be published in a forthcoming edition of the Scandinavian Journal of Obstetrics and Gynaecology reveals that Pycnogenol reduces ‘climacteric symptoms’ such as hot flushes, depression, panic attacks, cholesterol and other common symptoms associated with women entering the perimenopause. The results suggest Pycnogenol may serve as an alternative treatment to oestrogen replacement therapy, which is the most common remedy for menopausal symptoms.

Want more advice on your condition? From knowledgeable nutritionists to awesome acupuncturists, we can help you to find a therapist who suits your needs. Now, if you’ll excuse us, we’ve not quite finished putting the Christmas lights up...

Last month, we wrote about how an increased fibre intake could reduce the risk of developing cancer – so when we learned that the One brand was launching two new high-in-fibre loaves, the Wahanda Tasters couldn’t help but take notice. Naturally, we were eager to find out more...

Available in two varieties (Malted Wheatgrain with Seeds and High Fibre White), One Clever Loaf has been designed to be tasty and nutritious – a combination that’s not always easy to find. As well as being a good source of dietary fibre, this brilliant bread meets the Food Standard Agency’s 2012 salt targets, with just 1g of salt per 100g. We reckon it might be the best thing since...well, sliced bread.

The Malted Wheatgrain loaf contains poppy, millet and golden linseed for a deep, nutty flavour, whilst the High Fibre White contains double the fibre content of most other white loaves – good news if you want to keep healthy but aren’t very keen on brown bread.

It’s not just the nutritional value of One Clever Loaf, however, which has us adding it to our shopping lists – an incredible 100% of the profits of this product will be donated to fund bakeries in Africa. Not only will these start up businesses help to generate income for poor families, but they’ll also be a source of quality food for those in underprivileged communities. We think that’s a pretty good reason to get down to the supermarket...

Ashley Stockwell, Brand Director at One, says: ‘The launch of One Clever Loaf not only provides shoppers with two new types of loaf, but the added bonus of providing the chance to really make a difference to the lives of others, simply by adding the bread to their basket. With its fibre content and delicious tastes, One Clever Loaf is a great addition to the weekly shop.’

Want to do your bit and enjoy some delicious bread at the same time? One Clever Loaf is currently available at Tesco. You can also find more information on the One brand at www.onedifference.org.

Looking for more dietary advice and tips? Browse our nutritional advice page to find nutritionists near you, or have a read of our fabulous food blog for some tasty recipes.

It’s the same every year – once the festive season arrives, we abandon all our good habits and dive headlong into a month of OTT indulgence. From mince pies and marzipan to stuffing and stollen, we’re faced with an abundance of food that’s just a bit too hard to resist – meaning that second helpings become an all too common occurrence.

Unfortunately, our bodies aren’t prepared for this sudden binge. Unable to cope with so many rich foods, our digestive systems often start to play up – leaving us feeling uncomfortable at the least opportune moment.

Worried about experiencing digestive problems this Christmas? No one’s saying you have to stick to salad – but nutritionist Amanda Hamilton and the team at Imodium do have some have some helpful advice. Remember these tips and you won’t be left regretting any dietary decisions this festive season...

Canapé catastrophes

Christmas is supposed to be a season of bright colours – so why is most party food boring old beige? Canapés, sausage rolls, sandwiches, cake... it’s all made of beige coloured wheat which is high in gluten and low in nutrients. For some people, repeatedly eating wheat-based products can lead to bloating and an irritated bowel. Try to add some colour to the menu with crudités and dips, fresh fruit and juices to aid your body’s effective digestion.

Under pressure

Love them or hate them, having your in-laws over and your other half’s mother watching your every move in the kitchen would make anyone anxious! Apprehension or stress can imbalance your digestive system, leaving you feeling below par. Try to take measures to ease your stress, incorporating relaxation therapies such as yoga, meditation or music into your festive routine – or just step outside with a calming cup of peppermint tea for a moment to get away from it all.

Christmas dinner don’ts

The components of a Christmas dinner – meat, vegetables and potatoes – all sound like good healthy fare, but the problem is the goose fat, booze, mince pies and trifle that go along with them. It all adds up to a lot of work for our bodies – especially the digestive system. Lighten the load that your stomach has to bear by removing the skin of fatty meats and cutting down on the portion size of the puddings.

Social overload

As your social calendar begins to fill up, it’s easy to feel there is ‘so much to do, so little time’ and the fun can quickly descend into stress. The Uncomfortable Truth Study, conducted by Imodium, found that frequent diarrhoea sufferers saw their symptoms surface most often when experiencing stress or anxiety. To prevent stress induced symptoms cropping up it is important to get the proper amount of rest and ‘me’ time. If you feel burnt out rather than bouncing with energy then forgo one of the many festive parties and get more rest.

Post-party lifesavers

Bananas! Because bananas are rich in potassium, magnesium and vitamin B6, they help your body to regain lost potassium and can reduce the headache and nausea which may follow after a night of festive parties. Avoid painkillers if you can as they may irritate your stomach. If you are experiencing diarrhoea then an over the counter anti-diarrhoeal treatment can help to reduce the loss of fluids and salts which can make you feel depleted.

New Year rebalancing

Try to incorporate natural yoghurt or healthy probiotics post -Christmas to boost your digestive system. You can do this quite simply by including yoghurt at breakfast - either spoon some over a bowl of fruit, nuts and muesli, or make a delicious smoothie in the blender with your choice of yoghurt, fruit and a little juice. The natural enzymes in yoghurt will promote healthy digestion and help to relieve any feelings of bloating.

For more information on Imodium and how it can help with problems such as diarrhoea, cramps and bloating, visit www.imodium.co.uk. Looking to have a healthier Christmas? Why not check out our recipes for Vietnamese turkey soup and cocktails with no added sugar – you’ll be sure to get a good gut feeling.

Are you including enough fish in your diet? According to a recent study, many of us do not eat enough fish and seafood – meaning that we miss out on nutrients which could improve our brain’s cognitive abilities. Looks like it could be time to crack open a can of tuna...

Previous research has shown that increased levels of DHA (docosahexaenoic acid) can benefit those suffering from cognitive disorders such as Alzheimer’s disease - and now it looks like this nourishing nutrient could be helpful to us all. An omega-3 fatty acid found in fish oil, DHA can help to increase the speed of working memory by up to 15% - as well as increasing the speed of episodic memory by up to 7%. Make ours a mackerel sandwich...

The study, which was conducted at Massey University, New Zealand, compared the cognitive abilities of healthy adults given concentrated DHA rich fish oil over a 6 month period with those given a placebo. The results were impressive – with those receiving the Efalex® Active 50+ supplement demonstrating a significant improvement in memory by the end of the trial.

Professor Welma Stonehouse, who led the research, says: ‘This is the first robust study to show that a DHA-rich supplement can improve some aspects of memory functioning in young healthy adults that normally follow an omega-3 deficient diet. These findings contribute to the growing body of research showing that omega-3’s play a very important role in brain function throughout the life cycle, even in healthy cognitively intact individuals.’

Looking to up the amount of omega-3s in your diet? Salmon, sardines, tuna and herring are all rich in DHA, and can be easily incorporated into salads, stir fries and other simple dishes. Of course, it’s not always easy to get enough nutrients, particularly if you’re not a fan of fishy things – which is where Efalex® Active 50+ comes in.

The first fish oil supplement developed specifically for the over 50s, Efalex® Active 50+ contains concentrated fish oils, gingko bilboa, vitamin B12 and folic acid to help maintain healthy brain function. Available from Boots and Waitrose, the supplement is ideal for those who don’t consume enough fish or seafood and are concerned about their cognitive performance. After all, who doesn’t want to stay nice and sharp?

Want to boost your brain power? Visit www.efamol.com for more information on Efalex® Active 50+, or read our post on how to eat your way to a healthy brain.

Now that December is finally here, we’re starting to plan our January detox more seriously. After all, time flies when you’re enjoying yourself, and unfortunately, so does willpower – right out of the window.

Luckily, working at Wahanda, we know exactly where to look for all the best fitness deals, detox programmes and expert tips. Of course, we always like to share our finds – so when we learned of ethical company Life Water, we couldn’t wait to tell you the good news.

A British brand, Life Water encourages people to look after their own health and the health of the planet by only drinking tap water or locally sourced bottled water. Forget brands that have notched up thousands of air miles – reduce your carbon footprint this New Year and you’ll be doing your bit for the planet as well as your waistline. What’s not to love?

As if that wasn’t already impressive enough, Life Water packaging is 100% recyclable and the company also supports charity Drop4Drop – a project which funds cleaner water initiatives in developing countries. We think they’re doing a fantastic job...

Simon Konecki, co-founder of Life Water, says: ‘Beginning in January, we realise that it’s time to get back on track, go to the gym and get healthy again. I believe that we should all continue to do our part and give back at the same time. At Life Water, we believe that tap should be enjoyed in the first instance, but when it is unavailable, Life Water is ideal for anyone wanting an ethical choice in water.’

Want to start drinking water the ethical way? Life Water can be purchased at more than 700 stockists nationwide, or online at www.planetorganic.com. Alternatively, buy one of the company’s Bottles for Life for just £1 and carry tap water with you wherever you go. You’ll never be thirsty again...

Did you know that every time you write a review on the site Wahanda donates £1 to help provide drinking water to deprived communities? Read more on how to get reviewing on our charity: water page.

It’s no secret that the Wahanda team are a little obsessed with tea. From indulgent afternoon tea and pampering experiences to a warming cuppa from Yumchaa or Pukka, we don’t think we’d last very long without our favourite beverage. It’s no surprise, then, that Plants4Presents's clever tea plant has jumped straight to the top of our Christmas wish list...

Plants4Presents offer a variety of ‘grow your own’ gifts, from chilli plants to grape vines – but our favourite has to be the green tea plant. Able to survive inside or out, the tea plant’s leaves can be harvested to make a delicious brew. The plant also flowers in the winter – making it a great addition to the kitchen window sill and a fun way to brighten up the office tea break.

Full of antioxidants, green tea has a variety of health benefits – from lowering cholesterol levels to helping protect against cancer and heart disease. To make a refreshing cuppa, all you need to do is pop the fresh leaves into a simple strainer and pour water over them. Alternatively, you could experiment with drying the leaves for a more traditional drink.

Want to give someone an unsual gift this Christmas? Pop on over to www.plants4presents.co.uk to browse the range. You can also see some of the tasty recipes the lovely team sent us for our food blog. Why not try cooking up a sweet chilli stir fry or some chilli chocolate sauce to really spice up your life...

Give us a flash of those pearly whites. Our teeth regularly come under fire from bad habits such as smoking, drinking and eating too many sweets – so it’s about time we showed them some TLC. The latest article in our ‘Eat your way to healthy...’ series focuses on the foods you need to preserve that mega watt smile. Hollywood, here we come...

Celery

It’s not everyone’s snack of choice – but chewing on a celery stick could help to keep your teeth in tip top condition. The extra chewing it takes to eat celery encourages your body to produce more saliva – helping to neutralise cavity-causing bacteria. That’s enough to convince us – we’ll never reach for those chocolate biscuits again...

Nuts

Time to go nuts. Forget being seasonal - we’ve got an even better reason to invest in a nutcracker this Christmas. Walnuts, peanuts, cashews and almonds are all rich in calcium, magnesium and phosphate – just what you need to keep your teeth strong and healthy.

Shitake mushrooms

Looking to experiment with new ingredients? These exotic mushrooms don’t just taste great – they’re also brilliant for protecting your pristine smile. Containing a sugar called lentinan which helps to stop bacteria forming plaque, shitake mushrooms could be your new secret weapon in the fight against tooth decay. Add to stir fries or soups for a tastebud tingling treat.

Water

Drinking plenty of water helps to keep the gums hydrated – stimulating saliva production and protecting against disease and cavities. Rinsing your mouth with water after a meal also helps to remove any trapped food particles that might encourage plaque formation. Looks like H2O is the way to go...

Parsley

There’s no good working on your perfect smile if you don’t have brilliant breath to match. Keep bad breath nightmares at bay by adding parsley to your meals – this clever herb will help you to stay nice and fresh. Sounds like just what you need on a first date...

Think it’s about time you gave your teeth some attention? Browse our teeth whitening and dental treatments pages to help bring a smile to your face.

The Wahanda team are huge fans of Vietnamese restaurant Pho – so there was much rejoicing in the office when their chefs agreed to share some recipes with us. Offering tasty and nutritious street food, Pho allows busy Londoners to eat healthily, without compromising on flavour. It’s really no wonder we’re a bit addicted...

Never know what to do with your leftover Christmas turkey? The clever people at Pho have come up with a great solution in the form of this recipe for aromatic stock. Incorporating garlic to boost the immune system and anti-inflammatory ginger, this warming dish is just the thing to fight off any post-Christmas lurgies. We know what we’ll be cooking up on Boxing Day...

Leftover Christmas Pho

You will need:

• Chicken/turkey bones (carcass)
• 2 pieces Cinnamon
• 3 pieces Star anise
• 5 black peppercorns
• 10 coriander seeds
• 1-2 cloves
• A 4 inch piece of ginger root
• 1 white onion
• 2 red shallots
• 1 garlic bulb

Method:

1. Bring some water to the boil in a very large stockpot. Wash the bones if raw, and add straight away. For a cooked carcass, add as it is.

2. Cut the ginger lengthways in half and roast in a dry hot wok with the garlic and shallots.

3. Roast in a dry hot wok the cinnamon, star anise, peppercorns and cloves. Add the coriander seeds to the wok last.

4. Rinse any black flaky pieces off the onions and garlic.

5. As the water reaches a simmer, skim off any scum or foam that forms. When the foam stops, it is time to add the spices.

6. DO NOT cover the pot when everything is added. Bring back to the boil. Oil can be skimmed off as the stock cooks, but a small amount is nice.

7. Reduce the temperature to its lowest and simmer on low for 2-3 hours.

8. Drain through a chinois and muslin cloth, before returning to the pot and seasoning with salt, fish sauce and sugar.

9. The stock is ready to serve – however, it can also be covered and stored in the fridge. Serve over blanched pho noodles and sliced cooked chicken/turkey, with a side of fresh herbs (coriander, mint, Thai basil), beanshoots, sliced red chillies, and a wedge of lime. Garnish with thinly sliced onion or spring onion.

Mouth watering at the thought of it? If you can’t wait until Boxing Day to sample some Pho, why not visit www.phocafe.co.uk and find a restaurant near you.

For more great recipes, pop over to our food blog – we’ve got plenty of meal ideas to get your tastebuds tingling.

Had a bit too much of a good time last night? You’re not the only one. According to a recent survey by Bupa, Brits are 41% more likely to drink alcohol than the international average. Bottoms up...

The survey reveals that it’s not just the tendency of the British to drink alcohol which is above average - it’s the regularity with which we do so, too. The British are almost twice as likely to describe themselves as ‘regular drinkers’ than their international friends - with 9% admitting to drinking every day. Sounds like it could be time for a bit of a detox...

Whilst many of us already have some post-Christmas abstinence planned, others just aren’t interested in giving up the booze. The survey reveals that 1 in 3 Brits who drink don’t want to change their behaviour. Again, this figure is high, compared to the 1 in 4 who share this attitude internationally.

Assistant Medical Director for Bupa, Dr Layla McCay believes that the statistics are alarming. She says: ‘This is a worrying observation which implies that Brits are particularly resistant to change when it comes to drinking habits. Whether that is due to a lack of awareness about alcohol effects or whether we are simply in denial, there is clearly more work to be done to raise awareness of the associated risks and the real impact it can have on lives.

'Excessive drinking carries several health risks, including heart disease, stroke, liver disease, many types of cancer, and even diabetes. Something needs to be done immediately and we need to challenge the social norms – social lives too often revolve around drinking and it is important that we work towards coming up with healthier alternatives. It’s not about total abstinence, but it is about drinking responsibly and being aware of the effects that heavy drinking can have.’

Chief Executive of Drinkaware, Chris Sorek, agrees. ‘There is always an excuse to drink but there are plenty of reasons to cut down too. It can be easy to drink more than you intended, by not being aware of the units in your favourite drink or pouring large measures at home. However drinking can affect your sleep patterns, meaning you wake up feeling stressed and tired the next day.

‘Regularly drinking over the daily guidelines can lead to more serious health harms including alcohol-related liver disease, which has no warning signs. Alcohol is also the second biggest risk factor for cancer after smoking - responsible for cancer of the breast, liver, bowel and mouth.’ We reckon that's a pretty good reason to swap the champagne for juice...

Determined to cut back on your drinking this festive season? Follow Maria Jevtic’s advice to alternate alcoholic drinks with non-alcoholic ones to avoid overdoing it. Alternatively, if you’ve already overindulged, why not look at some of our detox deals to help get you feeling human again?

It might not immediately spring to mind as a sleep aid, but sales of cherry juice have been rocketing lately as a result of the product’s beneficial properties. Move over, Horlicks – there’s a new kid on the block...

A recent study at Northumbria University has shown that drinking the juice of tart Montmorency cherries can increase total sleep time by up to 25 minutes – good news for those who tend to find it difficult to get enough kip.

Unfortunately, squeezing the juice out of fresh cherries is no easy task – which is why we’re pretty relieved that the lovely people at Cherrygood will do it for us. Producing the UK’s only ready to drink cherry juice, Cherrygood is working hard to keep up with the new found demand for this health-boosting beverage.

John Heseltine, the company’s founder, says: ‘Sales have quite simply gone through the roof in the past month following all the research into the many health benefits of Montmorency cherries.

‘We have been working flat out to replenish the supplies in supermarkets as they have been selling out fast.’

How well do you know your cherries? As if improved quality and quantity of sleep weren’t enough to get us reaching for a glass of juice, we’ve also learned some fascinating new facts:

• A glass of tart cherry juice contains more antioxidants than five portions of banana, tomatoes, watermelon, peas and carrots. Antioxidants are vital to helping the body to fight free radicals.
• Cherries contain 19 times more beta-carotene than blueberries or strawberries, along with Vitamin C, potassium, magnesium, iron and folate.
• Cherries help to maintain antioxidant levels, boosting the cardiovascular system and the immune system as well as helping to slow the ageing process.
• Tart cherries have been shown to significantly reduce muscle pain following rigorous exercise
• Tart cherries are one of the very few known food sources of melatonin, crucial to the maintenance of regular sleep patterns
• Cherry juice is rich in vitamin A, which has antibacterial properties, helping to remove toxins from the blood and fight bacteria trapped under the skin
• Cherry juice is well known for its ability to help lower blood uric-acid levels and reduce gout pain
• Emerging studies suggest tart Montmorency cherries may also offer protection against heart disease

Need any more reasons to start showing this fabulous fruit a little love? No, we didn’t think so. To try Cherrygood juice out for yourself, head to your nearest major supermarket. For more advice on following a healthy diet, why not visit a nutritionist – they’ll help you to find the plan that suits you best.

You may have noticed that the Wahanda community is a noisy bunch. From writing reviews and articles to asking health and beauty questions, we like to express what’s on our mind. We were therefore excited to learn that Genius Foods will soon be hosting a Twitter Q&A session – a fantastic opportunity to learn new things whilst having a bit of a natter. We don’t know about you, but we’ll definitely be logging on...

When: Thursday 1st December, 12-2pm.

Where: On Twitter!

How: Follow @geniusfoods for updates, and make sure to tweet any burning questions that you’d like to see answered.

We’ve long been fans of Genius Foods and their brilliant range of gluten-free products. From bread to teacakes and even pies, Genius provides the perfect solution for those who are unable to eat food containing gluten. The range is also ideal for those who want to follow a healthier diet – and the great news is, you won’t have to compromise on flavour. Phew...

Got any questions you want to ask about cooking, food intolerances or managing your gluten-free diet over the festive period? Lucinda Bruce-Gardyne, founder of Genius Foods, has the answers. She’ll be on Twitter between 12 and 2pm on 1st December to share advice, tips and tricks on how to cook up gluten-free meals fit for gourmets. Aprons at the ready...

In the festive mood already? If you've started planning Christmas dinner and are looking for some inspiration, have a browse of our food blog. We’ve got some great recipes from Genius for bread sauce, stuffing and delicious bread and butter pudding. Our mouths are watering just thinking about them...

It’s every woman’s nightmare - you rummage in your wardrobe and dust off that little black dress, only to discover that you’ve put on a few pounds since you last wore it. Sound familiar? Don’t leave yourself with a fashion dilemma this festive season – follow our top tips and you’ll be the belle of the ball...

We recently shared some fantastic fitness advice from Justin Way at Pure Gym Edinburgh – and now we’ve got some brilliant nutrition tips for you to follow, too. Kate Butler is a nutritionist for Holland & Barrett, and certainly knows a thing or two about how to get a fabulous figure...

Don’t skip breakfast

Eating a healthy breakfast means you are much more likely to avoid the mid-morning munchies. Putting off breakfast in the hope of saving some calories is bad news. It can increase the body's insulin response which in turn leads to an increase in fat storage and potential weight gain - the opposite of what you intended.

Get chewing

Wind and bloating are signs that you are not digesting your food sufficiently. The first stage of digestion begins in the mouth and involves chewing your food properly. Aim to have reduced your mouthful to liquid mush before swallowing. And don’t get into the habit of bolting your food down; relax and take time to eat.

Don’t eat too late

Late night eating is a recipe for weight gain as the body stores more food during sleep when the metabolic rate naturally slows down.

Opt for low calorie mixers

Alcohol weakens the liver which is one of the most important organs for fat metabolism. Beer and wine are also high in sugar, whilst all alcohol generally stimulates your appetite.

Introduce more exercise to your daily routine

Exercise doesn’t have to mean hitting the gym at 5 am. Increase your daily activity levels by taking the stairs at work or walking to a sandwich bar further away in your work lunch break. Exercise helps with digestive health, supporting the movement of food through your digestive system.

Make good use of weight management products

Ready to start slimming in time to turn heads at that Christmas party? Everyone needs a helping hand from time to time. Kate recommends using weight management products to give yourself a weight loss boost.

Holland & Barrett Charcoal Capsules – Popular with Sarah Harding, natural charcoal helps to support digestive health and beat bloating, streamlining your figure and putting an end to any discomfort. Phew!

Cho Yung Tea – Based on a 400 year old Chinese green tea blend, this tasty tea contains added herbs to support weight loss. Famous fans include Cheryl Cole, Gwyneth Paltrow and Victoria Beckham. Well, if it’s good enough for them, it’s good enough for us...

Chilli Pepper Thermo – Spice up your life with these weight loss-encouraging capsules. Containing cayenne pepper, dill, green tea, ginger and peppermint, Chilli Pepper Thermo will help to support you on your mission to lose those last few pounds – bringing that LBD moment just a little bit closer.

Serious about getting svelte? These weight loss management products are all available from Holland & Barrett (www.hollandandbarrett.com). Want more advice like this? We’re afraid we can’t offer you Kate – but we can find you a nutritionist near you to help you realise those slimming goals.

No, we’re not propositioning you inappropriately – we’re recommending our new favourite healthy snack. Made from 100% natural ingredients and free from added sugar, NAKD fruit and nut bars make a great guilt-free alternative to biscuits, cake and chocolate. The really good news? They taste so good that you’ll never look back...

This sweet treat isn’t just ideal for those looking to live a healthier lifestyle – it’s a dream come true for those suffering from food intolerances. Free from gluten, wheat and dairy, these bars will brighten up your morning tea break or help beat the afternoon slump – always good to hear.

Made from raw fruits, nuts and spices, the NAKD bars are a quick and easy way to make sure that you eat healthily, whether you’re in the office or on the go. Just shove a couple in your bag in the morning and you’ll never have to put up with stomach rumbles again...

Sick of your usual snacks? There’s no need to worry if you get bored easily – the NAKD bars come in a range of different flavours. We love the Cocoa Mint for a cheeky chocolate fix, but you can also treat yourself to Berry Delight, Cashew Cookie, Cocoa Orange, Ginger Bread and Pecan Pie. Decisions, decisions...

Want to give these brilliant bars a go for yourself? Visit www.naturalbalancefoods.co.uk to find out more or place and order. Whilst you’re waiting for it to arrive, why not check out our food blog? We’ve got plenty of recipes and recommendations to help you stay healthy and happy.

At Wahanda, we love a bit of Xmas pud – but we know not everyone does. If you fancy doing something a bit different this year, why not try this tasty treat? The last of our gluten and dairy-free recipes, this moreish bread and butter pudding is a great alternative to traditional Christmas fare. Serve after your turkey to get people’s mouths watering, or keep it for Boxing Day as an indulgent snack.

Aunt Libby’s Genius bread and butter pudding

Serves: 6

You will need:

• 3 tbsp raisins
• 1 tbsp mixed peel
• 100ml/3 fl oz rum or brandy
• 55g/2 oz dairy free butter substitute, softened
• 7-8 slices of Genius White Gluten Free Bread, thinly sliced and crusts removed
• 300ml/10 fl oz Lactofree milk
• 300ml/10 fl oz Lactofree cream
• Vanilla pod, split down the middle with a sharp knife
• 3 large eggs
• 140g/4 oz caster sugar
• 2-3 tbsp apricot jam
• 1-2 tsp icing sugar
• Ovenproof dish that holds 1½ litres of liquid, greased with butter

Method:

1. Soak the raisins and mixed peel in the rum or brandy then preheat the oven to 170°C/325°F/gas mark 3.

2. Butter the bread, cut each slice in half on the diagonal and arrange in the ovenproof dish.

3. Pour the milk and cream into a pan and bring to boil with the vanilla pod. Whisk the eggs and sugar together then whisk in the hot milk mixture. Scrape the vanilla pod seeds into the milk and discard the pod.

4. Sprinkle the soaked raisins, with any remaining rum or brandy and the mixed peel over the bread then pour over the custard.

5. Place the dish in a roasting tray on the middle shelf of the oven. Carefully pour water into the tray until it comes halfway up the sides of the ovenproof dish. Gently put the roasting tray into the middle of the oven and bake the pudding for 45 minutes or until lightly set and golden brown.

6. Warm the apricot jam, pass through a sieve to remove the fruit and brush liberally over the pudding. Dust with icing sugar and serve.

Worried that this delicious dessert will have you piling on the pounds? Have a look at our fitness deals to help you fight the flab.

Get a good gut feeling. A recent study published by the British Medical Journal has shown that for every 10 gram increase in dietary fibre, the risk of developing colorectal cancer is reduced by 10%. Race you to the cereal aisle...

The study, which was conducted by researchers from Imperial College London and the Danish Cancer Society, is the first to quantify the positive effect that fibre can have on bowel health. After analysing the diets of nearly two million participants, the researchers concluded that a high intake of dietary fibre is associated with a reduced risk of bowel cancer. Currently, bowel cancer claims more victims in Britain than breast cancer – but the numbers could become lower if people alter their approach to eating. Sounds like it’s time to start including more whole grains in your diet...

Are you getting enough roughage? Nutritionists recommend an intake of between 18 and 24 grams of fibre daily, but a large proportion of the British population falls short of this, eating only 15 grams. Think that sounds like you? In order to get your diet up to scratch, try eating more brown and wholemeal bread, as well as brown rice, oatmeal and cereal. Getting more of these good grains won’t just give your bowels a boost – they can also help to protect your heart. Make ours a double portion...

If you want to know what other foods you should be eating to keep your body in tip top condition, have a browse of our nutritional advice page. If it's tasty recipes and food-related articles you're after, why not bookmark our food blog? Go on - your tastebuds will thank you for it.

Turn your skincare routine inside out. Most of us have cupboards of products designed to help fight wrinkles and leave our complexions looking ravishingly radiant – but unfortunately, lotions and potions aren’t always enough to keep those blemishes at bay. For truly time-defying skin, we reckon the best place to start is on the inside. After all, they do say you are what you eat...

Thanks to their antioxidant properties, pomegranates have long been recognised as a superfood. Eaten regularly, the jewel-like seeds of these fruits can help to protect the heart, fight osteoarthritis, lower blood pressure and lower cholesterol levels. As if that wasn’t enough, scientists are now also hailing this fabulous fruit as the next big thing in anti-ageing. Sounds like it could be time to stock up...

Find pomegranates a bit too fiddly? Don’t worry, so do we. Luckily, there’s no need to struggle with the pesky pips in order to reap the anti-ageing benefits. A potent pomegranate extract, Pomanox, has been developed to make good skincare just that little bit easier. Available in capsule form and added to PomeGreat pomegranate juice drinks, Pomanox can easily be included in your diet – ready to start wrestling with those wrinkles.

So how does it work? Pomanox pomegranate extract contains antioxidants from the skin, pith and seeds of the fruit – making it pretty powerful stuff. According to a recent study, due to be published shortly, there is evidence that these antioxidants can help to slow down the deterioration of DNA. We don't know about you, but we're pretty excited...

Dr Streitenberger, Head of Research at Probeltebio, Spain, says: 'We get old because we fall apart, cell by cell. One way to look at ageing is to think of it as rusting or oxidizing, a damaging process.

'The free radicals that oxidize our body’s molecules include fats, heavy metals and numerous other chemical compounds we breathe, eat or drink. If free radicals reach the DNA of our cells, the damage is cumulative and significant. Being able to guard against this process would be a significant breakthrough.'

Ready to start caring for your skin from the inside out? You can discover more about Pomanox at www.pomegreat.com. Alternatively, why not visit a nutritionist to discover which foods are best for encouraging a clear complexion.

Hang on in there folks, the weekend’s nearly here. To celebrate, we’ve got some great recipes for tasty tipples with a festive flair. The best part? None of them contain any added sugar. Might as well help yourself to a few, then...

We all know the saying ‘A moment on the lips, a lifetime on the hips’. Sadly, most of our favourite treats aren’t figure-friendly – meaning that indulgent times of the year such as Christmas can be a bit of a minefield.

Luckily, the smart people over at Simply Nectar have solved our cocktail quandary by coming up with a range of suggestions that contain no refined sugar or chemical nasties. They've teamed up with organic wine specialist Vintage Roots and organic food company What On Earth to make sure our festive cup runneth over. Now all we have to do is dust off those champagne flutes...

Winter Sunrise

• 100 ml Cava Petit Albet
• 30 ml Orange Simply Nectar
• either A handful of What On Earth Organic Raspberries, blended
• or 20 ml Raspberry Simply Nectar

Fill chilled flute with blended raspberries or Raspberry Simply Nectar and add Orange Simply Nectar. Stir gently and top with Cava.

Raspberry Bubbles

• 50 ml Raspberry Simply Nectar
• 100 ml Serge Faust Champagne
• 2-4 raspberries from a What On Earth Organic Frozen Raspberry Pouch

Place frozen raspberries at the bottom of a chilled flute. Add the Raspberry Simply Nectar and fill with Champagne.

Icy Delight

• 40ml Peach Simply Nectar
• 10ml Citron Presse Simply Nectar
• 100ml Prosecco Giol
• Crushed ice

Fill a chilled flute with Citron Presse Simply Nectar followed by the Peach Simply Nectar. Add Prosecco and top with crushed ice

What a Lovely Pear

• 100 ml Cava Petit Albet
• 50 ml Pear Simply Nectar
• 1 lime cut into wedges

Fill a chilled flute with Pear Simply Nectar and top with Champagne. Squeeze and drop in one wedge of lime.

Festive Flirt

• 100 ml Serge Faust Champagne
• 25 ml Organic Vodka (various types available through www.vintageroots.co.uk)
• 25 ml What On Earth Organic Pineapple Chunks, blended

Fill flute with blended organic pineapple followed by the organic vodka and stir gently. Top with Champagne.

Bellini? Just Peachy!

• 50 ml Peach Simply Nectar
• 100 ml Prosecco Bosco del Merlo

Fill a chilled flute with Peach Simply Nectar and gently add the Prosecco. Stir gently. Cheers!

To find out more about the ingredients used in these blissful beverages, visit www.simplenectar.com, www.vintageroots.co.uk and www.whatonearth.co.uk.

Know that you’re going to overindulge this season? It’s ok - mince pies and mulled wine were made to be scoffed. Just make sure you’ve got some Zumba or aerobics classes lined up to help get rid of any January guilt...

Yesterday we shared a tasty recipe for gluten and lactose-free bread sauce – and today we’ve got another tempting treat to tickle your taste buds. We reckon that no festive dinner is complete without stuffing – and this delicious apricot, orange and chestnut version from Genius Foods is a real (Christmas) cracker. Time to tell that turkey to get stuffed...

Apricot, orange and chestnut stuffing

This gluten-free recipe is for a 5.53kg/12lb oven ready turkey and can be made a day in advance.

You will need:

• 1½ onions, very finely diced
• 2 sticks of celery, finely diced
• 2 tbsp of oil
• 2 level tsp salt and eight generous grinds or 1 level tsp of black pepper
• 4 cloves of garlic, finely chopped
• 450g/1lb minced pork belly
• 400g/14oz tinned unsweetened chestnut puree
• 4 medium slices of Genius white or brown bread, whizzed into fine breadcrumbs
• 1 tbsp each of finely chopped leaves of fresh thyme, sage and curly parsley
• Zest of 1 orange
• 110g/4oz dried ready to eat apricots, roughly chopped
• 1 egg, beaten

Method:

1. Place the onion and celery in a pan with the oil. Season generously with salt and pepper and gently fry, covered with a lid, until the onion is very soft and sweet. Add the garlic and fry, stirring constantly, for a further 30 seconds. Remove from the heat and leave to cool.

2. When cool, tip the softened onion mixture into a large bowl with all the remaining ingredients and thoroughly mix together with your hands.

3. Push the stuffing into the neck end of the turkey. Cover with the skin flap and secure with a skewer.

Got the munchies just thinking about it? Head on over to our food blog for more creative ideas to get you busy in the kitchen.

Christmas is definitely a time for indulgence. You’ve worked hard all year, been to the gym and heeded all of the advice on our food blog – so now’s the time to reward yourself. Of course, if food intolerances leave you following a gluten-free or lactose-free diet, then treating yourself can be easier said than done...

If we’ve learned one thing from Tiny Tim, it’s that nobody should be miserable at Christmas. With a few alterations, lots of recipes can be adapted to remove gluten or lactose – making Christmas dinner a feast everyone can look forward to.

Thanks to the team at Genius Foods, we’ve got a series of great gluten and lactose-free recipes lined up – kicking off with this one for bread sauce. Let the countdown to Christmas begin...

Bread Sauce

Bread sauce provides an aromatic and creamy accompaniment to the traditional Christmas roast and is easily adapted for gluten and lactose free diets, by using Genius bread and Lactofree milk.

Serves: 6

You will need:

• 1 small onion, cut across into halves
• Whole cloves
• 500ml/¾ pint of Lactofree milk
• 2 bay leaves
• Plenty of fresh black pepper (4 grinds)
• A pinch of freshly grated nutmeg
• ½ tsp of salt
• 4 medium slices of White Genius Gluten Free Bread, whizzed into fine breadcrumbs
• 30g/1oz dairy free butter substitute

Method:

1. Stud the cut side of the onion halves with the cloves and place, cloves down in a medium, heavy bottomed pan.

2. Place the bay leaves, nutmeg, four grinds of black pepper and salt with the milk into the pan and slowly bring the milk to a gentle simmer. Simmer for five minutes then remove from the heat and leave the ingredients to infuse until the milk is cool. Strain the flavoured milk through a sieve into a clean pan.

3. Gently reheat the milk to a simmer and stir in the breadcrumbs. Stir slowly over a low heat until the breadcrumbs are soft and swollen and have thickened the sauce.

4. The sauce should be creamy in consistency, so add a splash more milk if it is too thick.

5. Just before serving, stir in the butter, taste and season with more salt and freshly ground pepper, as necessary.

Excited by the thought of a Christmas meal that's tailored to your intolerances? Keep an eye out for more 'free from' posts coming soon. Worried about piling on the pounds over the festive season? Check out our detox and fitness deals and start planning your New Year's resolutions now.

It sounds like something out of a sci-fi movie, but don’t worry - this mega sandwich isn’t about to develop intelligence and take over the world. In fact, it’s just here to provide the nutrients and antioxidants our bodies need to stay fighting fit – so that we can concentrate on our own everyday battles. Sounds like a pretty super sarnie to us...

Scientists at Edinburgh’s Queen Margaret University were set a challenge by Genius Foods (www.geniusglutenfree.com) to come up with the ultimate tasty yet nutritional sandwich – and we have to say, they’ve excelled themselves. After testing a number of different varieties of bread and fillings (we want their jobs!) the food scientists settled on turkey and cherry in gluten-free bread – a pretty festive result.

Want to have a go at making your own super sandwich? Full of protein, iron, calcium and sodium, in addition to folic acid and vitamins A and C, this satisfying snack will give any illnesses a real run for their money...

You will need:

• 2 slices of Genius bread
• 2 oz turkey breast
• 3 oz cherries (pitted and halved)
• 1 oz mild blue cheese, such as gorgonzola
• 1 teaspoon sherry vinegar
• Salt and pepper
• Rocket
• Olive oil

Method:

1. Combine the cherries and vinegar in a small, glass bowl and season well with salt and pepper. Mix and set the mixture aside to macerate for at least 10 minutes.

2. In a separate small bowl, toss the rocket leaves with a little olive oil and set aside.

3. Layer the rocket, turkey breast, and cheese on a slice of bread, then top with the cherry mixture, including any juices in the bowl.

4. Close the sandwich with the top piece of bread, press down until it’s flattened, and wrap it in aluminium foil.

5. Place the wrapped sandwich on a heated pan or on the grill and weight it down with a heavy object.

6. Grill for about 10 minutes, turning the sandwich over half way through. The bread should be toasted and the cheese is melted.

7. Let it rest in the foil for 3-4 minutes before eating.

Mouth watering at the thought of it? We’ve got some more gluten free Christmas recipes from Genius Foods coming up soon. For the moment, though, why not have a browse of our food blog for some terrific tips and tasty treats.

When asked to think of a typically English dish, the first thing that springs to mind is often fish and chips – not a particularly healthy option. However, recent research has shown that the English actually have the healthiest diets in the UK. Looks like we must be doing something right, then...

Elsewhere in the UK, the Scottish were found to have the unhealthiest diet, followed by Northern Ireland and Wales. Researchers at Oxford University, who carried out the study, concluded that getting the whole of the UK to eat as healthily as the English could prevent 3,700 deaths a year. That’s a pretty large number...

Before any readers start to feel too smug, it’s worth pointing out that the English diet still leaves a lot to be desired. Although diets south of the border tend to be lower in salt and higher in fruit and vegetables than those in Scotland, we still don’t come close to achieving the standards set by those in Mediterranean countries. Ah well – any excuse to move to Spain.

Of course, if you’re not sure your boss would appreciate you jetting off to Barcelona and never coming back, you could always take a look at our food blog. We’ve got lots of ideas for recipes and smart shopping choices to help you stay healthy inside and out, no matter where you live.

Want to get fitter but not sure you can do it on your own? We’ve got lots of deals and offers on nutritional advice and personal training to help you reach your goals.

Tuck in to a hearty meal. Our hearts work constantly to keep our circulatory systems in good order, pump blood around our bodies and ensure our other organs are delivered the oxygen and nutrients that they need. We think the least we can do is reward them with a healthy meal...

According to the British Heart Foundation, a healthy diet can help to reduce your risk of coronary heart disease by lowering cholesterol levels and preventing weight gain. Want to make sure you heart is in tip top condition? It’s time to cut down on fatty foods and stock up on some of these...

Olive oil

This Mediterranean favourite contains monosaturated fats, which help to keep your arteries clear and your heart pumping. When mixing up your salad dressing or making some homemade pesto, make sure you opt for virgin olive oil – it contains antioxidant polyphenols to reduce inflammation and keep your heart as good as new.

Oats

Swap your Pop Tart for some porridge. The beta-gluten found in oatmeal helps to lower cholesterol levels, as well as stabilising blood glucose levels. Think porridge is best left to Goldilocks? Why not try oatcakes served with hummus or low fat soft cheese for a tasty and filling snack.

Spinach

High in potassium, Popeye’s favourite vegetable is an effective way to lower high blood pressure. Serve as a side dish or add to curries and stir fries for colour, flavour and lots of healthy nutrients.

Flaxseed

These clever seeds not only reduce cholesterol levels, but they also keep platelets from becoming sticky – protecting against heart attacks. Incredibly easy to incorporate into your diet, flaxseeds can be sprinkled over cereals, soups, salads and stews – your imagination is the limit.

Pineapple

This tropical treat is believed by many people to help support heart health and prevent cardiac disease. We know they’re fiddly fruits to cut up – try adding tinned chunks to salads or drinking pineapple juice for a refreshing fix.

Think it’s time you paid some attention to your hardworking heart? To really make sure you’re as fit as a fiddle, why not visit a nutritionist or challenge yourself to a good cardio workout.

At Wahanda, we’ve been looking forward to Christmas treats and snacks since...well, since last Christmas finished. We love turkey and all the trimmings, Christmas pudding, mince pies and all the other goodies that the festive season brings with it – but sadly, our bodies aren’t always so keen.

Already dreading the 1st of January and the double whammy of trying to detox and readjust to life back in the office? There’s no need to make life harder than it needs to be – which is why we love the sound of Atone’s Detox/Anti-fatigue supplement. Containing a potent combination of plant extracts and enzymes, Detox/Anti-fatigue provides support during that January health kick – helping to leave you feeling your best. Now all you have to do is look forward to next December...

So what exactly is in these clever capsules? The lovely people at Atone were happy to fill us in:

Beetroot Fibre has multiple benefits. It is rich in iron to boost red blood cells and facilitates the supply of oxygen towards the cells, making your body healthy and revitalised. As a fibre it helps the heart and the digestive process. Finally, it is a powerful antioxidant providing health support and recovery for your liver and your kidneys.

Amylase is an enzyme that occurs naturally in saliva, which breaks down starches such as rice and potatoes. It is also present in the pancreas where it gives your body energy.

Papain, derived from papaya, aids the digestion of proteins, whilst relieving nausea and fatigue.

Lipase helps the body process fats and oils and other dietary fats. Lipase is absorbed in the intestine and beats fatigue, bloating and wind.

Cellulase aids the digestion of dietary fibre and the breakdown of complex sugars.

Milk Thistle has been used for thousands of years to treat liver disease and generally protect and rid the liver from toxins.

Bromelain, derived from pineapple, is an enzyme that helps the body to breakdown fats and proteins and also ensures the release of amino-acids into our system, which enhances our metabolism.

Fennel powder, with its antioxidant qualities, supports digestion and helps to lower cholesterol levels. It also helps to reduce the levels of gas we produce.

CoQ10 is a very important nutrient that is made by the body in decreasing amounts, as we get older. Its antioxidant activity is essential for the production and release of energy in the body.

With all those great ingredients on board, we reckon we’ll breeze through our January detox. Of course, the supplement can’t work miracles all by itself, so we’ll still be chucking out the leftover Yule log and reacquainting ourselves with the gym – but it’s nice to know we'll have a bit of a helping hand.

Want to Atone for your winter sins as soon as January arrives? Prepare now by visiting www.atoneonline.com and you’ll feel much less guilty when the vol au vents are passed round. We've also got plenty of deals on bootcamps and personal trainers - just in case you feel a bit too tempted to stay on the sofa watching re-runs.

With the organic market growing larger every day, it’s no longer a challenge to eat healthily and protect the environment at the same time. Whether you’re peckish or parched, there’s an organic product out there to suit you – good news if chemical nasties are your nemesis.

Familiar with eco-friendly, healthy foods but not aware of any good organic drinks to quench your thirst? The trusty Wahanda Tasters have rounded up a few of our favourites. Here’s what we like to turn to when water just won’t do:

Pukka Three Tulsi Tea

We’ve been fans of natural brand Pukka for a while now, so we were excited to be introduced to a blend that they refer to as ‘calm in a teacup’. Combining three different kinds of the herb tulsi (green, purple and lemon), this warming tea relaxes the body and lifts the spirits – just what we need on a gloomy winter’s day.

Sebastian Pole, co-founder, herbal director and master tea blender of Pukka Herbs, says: ‘Tulsi is one of India’s most delicious herbal teas. It is also known as Holy Basil and is considered to be a sacred plant used to lift the spirits and open the mind, so it’s the perfect herbal tea to drink when you need a little boost and to tackle stress. It has a soothing aromatic taste that helps to relax and warm your whole system’. The best part? The tulsi grown for use in this tasty tea is 100% organic – meaning that you can enjoy your warming cuppa guilt-free.

Beet It

If you’re used to eating beetroot pickled in salads and sandwiches, then it might not spring to mind as an obvious ingredient for making juice – but this versatile vegetable actually makes a pretty delicious drink. Beet It organic beetroot juice is blended with 10% fresh apple juice for a health kick that can lower your blood pressure and increase your stamina, leaving you feeling fabulously fit. Want to give it a go? This brilliant beverage is available from most health food stores.

Scheckter’s Organic Energy

When your energy levels drop and you’re left facing that dreaded afternoon slump, it can be hard to find an organic solution. The Wahanda Tasters were impressed to discover Scheckter’s Organic Energy drink a while back – a much more natural way to get a good boost.

Scheckter’s Organic Energy is available from Waitrose, Holland & Barrett and at health food stores nationwide and costs £1.45 for a 250ml can. Visit www.schecktersorganic.com for further information, or have a read of our Scheckter’s blog post.

Of course, an organic, eco-friendly lifestyle doesn’t just end with food and drink. For a pampering experience that won’t hurt the planet, book yourself in for a break at the luxurious Titanic Spa.

Continuing our series of winter dishes from British Onions, we’ve got a great recipe for a mouthwatering goat’s cheese tart. We can’t wait to plate this up with a fresh green salad, but if goat’s cheese isn’t your thing there’s no need to despair – why not check out these tasty recipes for onion gravy and dahl with spiced onions instead.

Like your dinner to be healthy as well as delicious? So do we. This tempting tart contains antioxidant tomatoes, anti-inflammatory onions and calcium-rich goat’s cheese. Aprons at the ready....

Caramelised onion, cherry tomato and goat’s cheese tart

Serves: 4

You will need:

• 1 Packet of puff pastry
• 1 large British Onion, sliced
• 1 tbsp olive oil
• 1 dsp sugar
• 2 tbsp green pesto
• 250g/10oz cherry tomatoes, halved
• 100g/4oz soft goat's cheese
• Black pepper

Method:

1. Preheat the oven to 190C, 375F, Gas 5

2. Roll the pastry out so you can cut out a 24cm x 32cm/ 9 ½”x 12 ½”, put the pastry sheet onto a baking tray, brush some water around the edge of the pastry & turn in 1cm/1/2” on all four sides, press down to seal.

3. Fry the onion slowly in the oil until translucent, add the sugar & turn up the heat to caramelise. Keep to one side.

4. Spread the pesto over the inside of the folded edges. Spread the onions over the pesto and place the cherry tomatoes on top, before crumbling the goat's cheese over the tomatoes. Grind some black pepper over the tart.

5. Cook for 20-25 minutes until the tart is golden brown.

6. Serve hot with a green salad.

Dribbling over your keyboard just thinking about it? If you’re a fanatical foodie, head on over to our food blog for the latest recipes and food-related news – who knows, you might just find something new to try out.

Looking to lose weight, banish bloating and gain more energy? A slimmer, trimmer new you could be just 14 days away with the ‘Try Rye’ challenge from Village Bakery. Easy to follow and full of health benefits, the challenge includes some great meal ideas to stop you getting bored and keep you full all day long. Sounds pretty good to us...

Lots of people are looking to lose weight, especially in the run up to Christmas – but it can be tricky finding a way to shift those extra pounds without compromising your health. Crash or fad dieting is likely to leave you short of energy, lacking nutrients and struggling to concentrate – not ideal when you’ve got a busy life to lead.

Looking for a healthier way to slim down? That’s where ‘Try Rye’ comes in...

If you’re anything like us, you hate feeling hungry. Luckily, there’s no longer any need for embarrassing stomach rumbles during meetings - the ‘Try Rye’ challenge can help you to achieve that svelte figure you’ve been dreaming off, without experiencing hunger pangs. Hoorah!

Nutritionist Dr. Sarah Brewer, who designed this healthy eating plan, says: ‘Eating rye bread helps to increase satiety – feelings of fullness – to suppress hunger and the desire to eat. Including rye bread in your breakfast will help to reduce your appetite before lunch and this effect will continue into the afternoon, helping to curb mid-morning and mid-afternoon cravings, so you eat less overall.’

Want to follow the plan and lose some of those pesky extra pounds, in addition to reducing bloating and increasing the amount of fibre in your diet? To join those who are raving about rye, visit www.facebook.com/TryRye or pop over to www.village-bakery.com to view the free 14 day meal plan. We can't wait to start preparing some delicious dishes...

Of course, eating well is only part of the battle when it comes to weight loss – to tone up those wobbly bits and get fighting fit, why not try working with a personal trainer or signing up for a boot camp. It’ll be hard, but we promise you – it’ll be worth it!

With November nearly here, we’re starting to look forward to one of our favourite times of the year – Bonfire Night. Our mouths are already watering at the thought of some tasty bangers and mash – and we can’t wait to try out our new recipe for onion gravy, courtesy of the lovely people at British Onions. Now all we need are some sparklers...

Why go for onions? These versatile vegetables are full of flavonoids which help to protect against heart disease, as well as containing chromium – a molecule that helps cells respond to insulin and can ease the symptoms of PMT. Adding onions to your sausage and mash won’t only add extra taste to this winter warmer – it could also help to keep you nice and healthy. We’ll definitely be helping ourselves to seconds...

Onion gravy

You will need:

• 285ml (½ pint) vegetable stock or water
• 1 large onion
• 1 tbsp oil
• 1 tbsp flour
• 1 bay leaf
• Pinch dried sage
• Soy sauce
• Salt and pepper, to taste

Method:

1. Peel and chop the onion.

2. Heat the oil in a heavy based saucepan and add the onion, sauté gently until golden brown.

3. Add the flour and herbs, cook for 3-4 minutes, ensuring that the flour does not burn.

4.Gradually add the stock (or water), stirring constantly to prevent lumps.

5. Bring to the boil and simmer for 10 minutes.

6. Add the soy sauce and season to taste.

7. Remove the bay leaf, serve as is or blend into a smooth sauce.

Looking for more ideas to keep you warm this winter? Check out the British Onions recipe for lentil dahl, or put on the kettle for a Pukka cuppa.

As you might expect from an office full of wellbeing enthusiasts, the Wahanda HQ cupboards are bursting with healthy snacks and treats. We love food, and we’re also dedicated to making sure our bodies get the right nutrients – so we’re always eager to try out anything new. When Holland and Barrett recently gave us a parcel of delicious goodies to taste, it was as if Christmas had come early...

Tend to turn to comforting junk food as soon as the colder weather sets in? Overhauling your diet can help to keep your digestive system in tip top condition, as well as protecting you against those pesky colds. Get it right and you might even be able to shift some of those extra pounds in time to squeeze into that festive dress – always a bonus.

Want to put together a feel good hamper for yourself or a friend this winter? Why not try some of these tasty treats:

Devilishly delicious chilli chocolate

Chocolate is always a hit at Wahanda, and if it’s healthy chocolate, that’s even better. Deeply dark with a fierce chilli kick, a little of Holland and Barrett’s chilli chocolate really does go a long way. There’s good news for slimmers, too – chilli can help to speed up your metabolism. Chocolate that could help you lose weight? We’re hooked...

Linwoods Mini Variety Packs

Are you getting all the vitamins and minerals you need to help your body function properly? If you’re on the go, it can be hard to make sure you are getting the right nutrients. We love the mini variety pack of super foods from Linwoods – containing 7 sachets that can easily be stashed in your handbag. Including super foods such as shelled hemp, organic flaxseed, pumpkin seeds and goji berries, these versatile packs can be sprinkled over porridge, added to salads or stirred into casseroles for a beneficial boost.

CoffeeActive from the Cho-Yung Weight Loss System

If you can’t make it out of the front door without your morning coffee, then you’re not alone. A large number of people rely on coffee to give them an energy boost, but this quick kick can also cause side effects such as insomnia, a raised heart rate and headaches.

When we discovered there was a much healthier alternative available, we nearly cartwheeled round the office. Cho-Yung’s CoffeeActive is a unique blend of coffee and 14 health-boosting herbs and spices. Ingredients include bitter orange and cumin to increase the power of your metabolism and immune system, as well as fennel to purify and green tea to assist digestion. We know what we’re having on our next coffee break...

Protein bars

Protein bars are a great snack for extremely active people who are looking to improve their physical performance and gain more defined muscles. With a low GI and plenty of protein, these compact bars can help to reduce cravings and aid weight loss. We found that the protein bars we tried were tasty, if incredibly sweet – and brilliant fuel for a workout.

Inspired to stock up your cupboards with healthy food? Head to Holland and Barrett to check out the full range, in addition to some fantastic skincare products, or visit a nutritionist for an in depth discussion about diet.

Pop the kettle on – we’ve got a new sweet treat for you to try. Full of spices to warm you up this winter, Pukka’s tasty vanilla chai is organic, Fairtrade and caffeine-free. Tea time doesn’t get more guilt free than that...

A blend of six organic and Fairtrade herbs and spices, this soothing chai is sweetened using cinnamon and cardamom – so there’s no danger of it playing havoc with your blood sugar levels. It also contains ginger, fennel, liquorice and vanilla - which help to keep your body nice and healthy.

Ready to be transported to a world of Eastern promise? As with most of Pukka’s tasty teas, there’s no need to add milk to the vanilla chai – great news if you’re lactose intolerant.

Don’t fancy a winter warmer? Don’t worry, there are plenty of other Pukka teas available to suit all moods. Why not try a few of the following:

Love – A blend of organic rose, chamomile and lavender flowers, this beautiful brew will soften even the hardest of hearts.

Detox – Partied a bit too hard over the weekend? Organic aniseed, fennel and cardamom will help to cleanse your system and set you back on track for good health.

Morning time – We all need a kick sometimes to get us ready for the day. Rooibus, honeybush and red ginseng are just the thing for a caffeine-free lift.

Relax – Show your body and mind some TLC with this calming chamomile, fennel and marshmallow root tea. Just don’t get too relaxed – there’s still work to be done, you know...

Ready to Pukka up? Visit www.pukkaherbs.com to browse more tantalising teas, or read our blog on the new Pukka Ayurvedic skincare range.

You may remember that a while back we blogged some tasty summer recipes from British Onions. Since then, the weather has got colder, the days have got shorter and even with the best will in the world and a good spray tan we can’t pretend it’s summer anymore. We were therefore excited to receive some winter-themed onion recipes for warming our cockles on those chilly evenings. Time to get stuck into some cooking...

First up is a tasty dahl recipe, made with lentils (great for keeping cholesterol levels down), turmeric (an anti-inflammatory) and of course onions (packed full with illness-fighting antioxidants). Who knew nature had such a well-stocked pharmacy?

Lentil dahl with spiced onions

Serves: 4

You will need:

• 1 litre water
• 1 large white British Onion roughly chopped
• 2.5cm/1 inch piece root ginger, peeled and finely chopped
• 1 teaspoon turmeric
• 1 teaspoon cumin seeds, roughly crushed
• 200g/7oz chopped tomatoes
• 300g/10oz red lentils
• Salt and ground black pepper

Topping:

• 2 tablespoons vegetable oil
• 2 white onions, thinly sliced
• 1 clove garlic, finely chopped (optional)
• 1 teaspoon cumin seeds, roughly crushed
• 2 teaspoons back onion seeds
• One quarter to half teaspoon crushed dried chilli
• Pinch turmeric
• 150g/5oz Natural yoghurt
• Small bunch fresh coriander to garnish

Method:

1. Pour the water into a medium saucepan, add the chopped onion, ginger, turmeric and cumin seeds then add the tomatoes and bring to the boil.

2. Put the lentils into a sieve, rinse with cold water, drain and then add to the saucepan with plenty of salt and pepper. Bring back to the boil then simmer for about 30 minutes, stirring from time to time until the lentils are soft.

3. About 10 minutes before you are ready to serve, make the topping by heating the oil in a frying pan, add the onions and fry gently for 5 minutes until softened. Add the garlic, if using, then the seeds and spices and fry for 3-4 minutes more, stirring until browned.

4. Spoon the lentils into bowls, top with spoonfuls of yogurt, the onion mixture and torn coriander leaves to garnish. Serve with warmed naan bread or chapattis.

Has this recipe tickled your tastebuds? Look out for more winter warmers from British Onions coming soon on our food blog.

We all know that certain fruits boast antioxidant properties that can help to keep our bodies nice and healthy –but sometimes it can be hard to eat enough of them to reap the benefits. Feel like you’re about to turn into a blueberry, Violet Beauregarde style? There is another way...

For the first time, UK residents now have access to Hiorac – a powerful antioxidant supplement designed to fight free radicals and reduce your chance of suffering from heart disease, cancer and dementia. Just 5ml of this clever formula is equivalent in antioxidant power to seven apricots, apples and bananas, 280g red grapes, pumpkin, broccoli and pineapple, and 70g blueberries. That’s a pretty potent product...

Surrey-based alternative health company RB Enterprises has become the first UK business to stock Hiorac – something they’re understandably pretty excited about. MD Rosemary Butcher says: “I first heard about Hiorac last year and found that it was strongly recommended by both regular users and experts for its health-boosting properties.

“Since then I've been receiving a growing number of enquiries from customers frustrated at not being able to get hold of the product in the UK.

“I'm delighted finally to be able to change that situation and am confident Hiorac will soon become a best-seller.”

So how can you fit this wellness wonder into your daily life? Just take one drop a day with water or your favourite juice – 3ml if you are small, 4ml if you are medium-sized and 5ml if you have a larger body. To really harness the power of this awesome antioxidant, take daily for three months and then continue to take every other day. Well, it certainly beats trying to carry seven apricots into work each morning without squashing them...

To get hold of some health-boosting Hiorac, call RB Enterprises on 020 8241 9275 or visit www.rb-enterprises.co.uk. Want more advice on how to ensure a healthy diet? Check out our nutritional advice page for details of nutritionists near you.

We all know what it’s like – you decide to eat healthily and stock up your fridge with lots of fresh fruit and veg, only to be defeated by takeaway. Lying in wait for you at the end of the week, pizza and curry creep up unexpectedly – and before you know it, you’ve slipped right back into your old eating habits.

Not on our watch. We’ve just discovered MY Food, a fantastic site offering a variety of weekly menus to help you lose weight and get into shape. We’re particularly impressed by MY Food’s Eat In range, which offers a deliciously different alternative to takeaway. Simply choose from the tasty selection of meals available, and you’ll receive dinner for two delivered straight to your doorstep. It doesn’t get much easier than that...

Wheat and dairy free, the Eat In meals are also low in fat and bursting with healthy nutrients – so you don’t have to feel any guilt when guzzling them. Choose from Mexican chilli, Aromatic Indian, Fragrant Thai or Classic Italian – each including a mouth-watering starter, main and dessert. They all sound so good that we don’t know which to order first...

Think that healthy eating comes at a price? The Eat In range has a very reasonable price tag of £25.00 for two – working out much cheaper than a trip to a restaurant. You’ll even have some pennies left over to treat yourself to a glass of wine – sssh, we won’t tell if you don’t.

Want to try Eat In for yourself? Visit www.myfood.co.uk and get choosing. Alternatively, check out the recipes on our food blog for plenty of delicious dishes.

Find it hard to get into gear in the mornings? Try thinking of yourself as a car (stick with us on this one). If you’ve ever put diesel in a car that’s designed to take petrol, you’ll know that it’s a recipe for disaster – but did you know that your body can suffer from the wrong fuel too?

Is your breakfast more of a brake-fast? Filling up on certain foods in the morning will leave you unable to work properly, and may even result in you grinding to a halt. Looks like it’s time to pay a bit more attention when you’re refuelling...

If you find Monday mornings a bit of a mission, you’ll be glad to know that the UK’s first natural energy breakfast cereal has been launched in the UK. Called FUEL (the name alone makes us feel like the human equivalent of a Ferrari) the tasty granola is packed full with the vitamins, fibre and energy you need to kick start your day.

According to the cereal’s packaging, we should all ‘Throw off the shackles, sail away from the safe harbour, climb to the peak of your ambitions. Whoever you are and whatever you choose to do in life, be it jumping for joy, trekking the Amazon or chasing that business dream, you need the right FUEL to give you the boost that will get your day off to a great start.’ Well, trekking to work on the Tube is enough for us – but we do like their attitude.

So what exactly can you expect from a bowl of FUEL? Combining both fast release and slow release energy, this tasty breakfast treat contains:

• Riboflavin (vitamin B12) – keeps skin, eyes and nervous system healthy.
• B1 – helps to convert carbohydrates into energy
• B2 – vital for growth and for the skin and mucous membranes
• B3 – helps the body make various sex and stress-related hormones in the adrenal glands. Also improves circulation and reduces cholesterol levels.
• B5 – important in the manufacture of red blood cells and has been shown in a study to enhance physical endurance.
• B6 – an essential vitamin for growth
• B9 – when taken in combination with zinc, helps the sperm count to improve as well as the overall percentage of healthy sperm
• E - a potent antioxidant which can alleviate tiredness and improve stamina, reduce blood pressure and may have value in lowering the risk of heart disease.
• Dark chocolate – lifts your mood by triggering the release of endorphins, the body’s natural feel good chemicals – which are also the love hormones.
• Guarana – David Beckham drinks guarana, a natural stimulant which picks you up.
• Pumpkin seeds – Contain zinc which is vital for healthy sex organs, reproduction and insulin production.
• Oats – beneficial for lowering blood cholesterol and one of the great mood-enhancing foods.

FUEL is available in two tastebud-tantalising flavours – 70% Cocoa Chunks and Fruit Loaded. We can’t decide what to go for, so we’re just going to have to try them both...

Want to make sure your body is getting the right fuel this Winter? FUEL is available to purchase from 459 Tesco stores nationwide. If you think you could do with a bit more help in shaping your diet, why not take a pit stop and consult a nutritionist? They’ll have you back on the right road in no time.

Eat your way to a slim new you. Want to lose weight, but struggle to stay svelte? A recent study has shown that upping your protein intake could stop you from piling on the pounds. That’s caught our attention...

The study, which was carried out by researchers at Cambridge University and the University of Sydney, showed that those whose meals consisted of 10% protein became hungry more easily than those who ate 15% protein. They also consumed more calories during the course of the day – making them much more susceptible to weight gain.

Impressed by protein’s powerful properties? Weight loss isn’t all this food group is good for. Protein helps the body to build and repair tissue, bones and muscle, as well as to keep your hair and nails healthy. Good sources include fish, white meat, cheese, eggs, soy and beans - so there’s no excuse not to be getting enough protein, even if you’re vegetarian.

Unfortunately, it can sometimes be hard to prepare yourself healthy snacks when you’re on the go. We’d all love to be able to whip up something gourmet in the office, but the reality is that we often have to rely on pre-prepared products. The Wahanda Tasters were therefore pleased to discover that Nature’s Plus have developed some tasty treats, packed full with protein – helping us to keep hunger at bay for longer.

Need something to nibble on? The Nature’s Plus KETOslim Almond Crunch Bar is not your typical diet snack. Containing crispy nuggets of protein, the bar is coated in moreish chocolate – perfect for those afternoon cravings. If you find that hunger strikes hardest at breakfast time, you could also try KETOslim Vanilla Shake – a tasty drink containing a range of proteins, vitamins and other essential nutrients.

Determined to succeed at dieting? Why not try the full KETOslim product range (available at health food stores nationwide) or Wahanda for a nutritionist near you.

It may be a bit cold and gloomy outside, but at Wahanda HQ we’re feeling rather tropical. Never ones to shy away (geddit?) from trying new things, we were only too happy to receive the latest offering from Caribbean supplier Grace Foods. After all, Courteney Cox and Demi Moore swear by coconut juice for its health-giving properties – so who are we to turn it down?

In a (coco)nutshell, Grace Coconut Water Smooth is a great alternative to other, more artificial soft drinks. Ditching your can of Coke for some Caribbean goodness will help quench your thirst, rehydrate your body and improve energy levels. We’ve got to warn you though – the tropical taste may make you forget that it’s actually Autumn. Don’t blame us if you find yourself turning up at the office in Bermuda shorts...

Nyree Chambers, spokesperson for Grace Coconut Water, said, ‘Coconut water is not new to Grace Foods, but we noticed a demand for the drink without the original coconut pieces. We are delighted to launch the smooth version, so more people can not only benefit from the healthy aspects of coconut water – the ultimate thirst quencher - but the delicious taste as well.’

So what did the Wahanda Tasters make of this bit-free beverage? Even though it was slightly sweeter than other coconut waters on the market, we really enjoyed the fresh taste - and thought it was perfect served chilled. A drink that’s delicious and good for you? What’s not to love?

You’ll be glad to know that you won’t have to shell out much for your coconut fix – Grace Coconut Water is priced from £0.59-£0.69 at Sainsbury’s, Tesco, Morrison’s and independent food stores. Much cheaper than flights to the Caribbean...

Nuts about coconuts? Have a read of our blog on Royal Green coconut creams for a further taste of the tropics.

Time to start searching for that remote. If you enjoyed Channel 4’s Embarrassing Bodies, we think you’ll love upcoming series The Food Hospital. Due to air from early November, the series will feature expert advice from British Dietetic Association spokesperson Lucy Jones, and will encourage viewers to make healthier lifestyle choices. Probably best not to watch this one with a big bag of popcorn in your hand...

The aim of The Food Hospital is to demonstrate to viewers at home how various ailments can be treated simply by making dietary changes. Patients taking part in the series will discuss their condition with dietician Lucy Jones, GP Dr Giovanni Miletto and consultant gastrointestinal bariatric surgeon Shaw Somers. The team will then decide on the best way to help the patients manage their illnesses (and in some cases, even cure them), simply using diet. Who knew that food could be so powerful?

As well as exploring the use of diet in a hospital context, this fascinating programme will help to dispel popular myths about eating habits and to encourage viewers to think carefully about their own lifestyles. Lucy says: 'Popping a pill into your mouth has become a lifestyle choice for many people in the UK, thinking they can eat and drink exactly what they like and in excessive amounts because there are some pills out there to offset this. Sadly, this is just not the case and I firmly believe The Food Hospital will be key in taking on and exploding many food myths and misconceptions.'

Specialist Factual Commissioning Editor for Channel 4, Tanya Shaw, says: ‘This is an exciting emerging area of medical science which is exploring whether food can provide genuine remedies for ailments. The experiments taking place at The Food Hospital, under the supervision of the medical team, will aim to reveal the untold health benefits and medicinal properties of certain foods, whilst busting myths about some of the widely-held misconceptions and old wives tales.’

Looking forward to finding out more about how changing your diet could change your life? If you’re as fascinated with food as we are, make sure you catch The Food Hospital when it airs in November -and don’t forget to check out our regularly updated food blog for lots of tasty tips and treats.

Blend your way to beauty. Want to know the secret behind the perfect skin and enviable figures of celebrities such as Victoria Beckham, Sadie Frost and Fergie? They’re all sipping on ‘super smoothies’ to keep them looking fabulous and feeling fighting fit. Looks like it’s time to dig out that juicer...

Packing more of a punch than your average smoothie, super smoothies are packed with vitamins and minerals and also contain special whole foods to give the body a bit of a boost. Reportedly, Victoria Beckham is a fan in particular of Japanese whole food chlorella, which she adds to her smoothies each day to help keep her in tip top condition. Well, if it’s good enough for Posh, then it’s good enough for us...

Want to try this nourishing super food for yourself? Sun Chlorella® ‘A’ has teamed up with nutrition guru Nadia Brydon to create a tasty recipe that we can all try at home. Just blend a fresh batch each morning and make sure to keep it nice and chilled for fabulous freshness. Believe us, your colleagues will love you if you take a bit extra into work to share...

So what’s so great about Sun Chlorella® ‘A’? Composed of 60% plant protein, this potent ingredient contains essential amino acids, vitamins A, B12, B6 and D, folic acid, iron and fibre. Not only will this clever combination help to detox and cleanse your system, but it will also help to boost your energy and improve the condition of your hair, skin and nails. Sounds pretty good to us...

To make your special Sun Sweet Smoothie, you will need to blend:

• ½ a cup of spring water
• ½ peeled banana
• ½ peeled avocado
• ½ an apple chopped (skin included)
• 1 peeled kiwi
• A couple of raspberries or strawberries
• Sun Chlorella® ‘A’ tablets: initially starting off with 5 tablets for the first three days, moving up to 10 for the next 3 days and then 15 tablets herein after.

Ready to give it a go? Sun Chlorella® ‘A’ tablets are available to buy from www.sunchorella.co.uk. Got a favourite smoothie combination you’d like to share? Get in touch with us on Twitter – we’d love to hear your suggestions.

Ho ho ho...It may be October, but as far as we’re concerned it’s never too early to start thinking about Christmas. At Wahanda HQ, we’re excited about the festive season already – and particularly about the food. Turkey with all the trimmings, Christmas pudding with brandy butter, a cheeky glass of Baileys – December wouldn’t be the same without a bit of indulgence. Or November, for that matter...

Unfortunately, Christmas can be a frustrating time of year for those who suffer from food intolerances. It’s no fun watching those around you tuck in when you can’t – which is why gluten-free food manufacturer Genius (www.geniusglutenfree.com) is adding a tasty mince pie to its bakery range. Forget leaving one out for Santa – we want these babies all to ourselves...

The Wahanda Tasters, always keen to try something new, tucked in to some of the gluten-free mince pies as an early Christmas treat. Filled with delicious mincemeat, the texture of the pastry was slightly different to traditional mince pies – but that didn’t stop us from wolfing them down.

Healthy eating is for life, not just for Christmas...Creator of Genius foods, Linda Bruce-Gardyne, believes that eating gluten-free is a great option for everyone - not just for those who are gluten intolerant. Cutting down on your gluten intake could help to reduce bloating and prevent lethargy – leaving you with plenty of energy. Sounds like a pretty good way to start the New Year...

Not sure whether a food intolerance might be causing your symptoms? Why not consider allergy testing or a visit to a nutritionist to help you get to the bottom of things.

We can think of three bears and one little fair-haired girl who will probably be very excited to learn that the 10th October is World Porridge Day. Established by Scottish-based charity Mary’s Meals (www.marysmeals.org.uk), the day celebrates Scotland’s traditional national dish, as well as raising awareness about the importance of school meals in poor countries. Sounds like a fantastic idea to us...

Mary’s Meals works in 16 of the world’s poorest countries, providing thousands of hungry children with nutritious school meals. A bowl of porridge - which for us is just a tasty breakfast - represents much more for these children, giving them the nutrients they need to grow, play and study. Unbelievably, a donation of just £6.15 can feed a child in Malawi for a year – meaning that you don’t need to dig deep to help out.

We reckon World Porridge Day isn’t just a valuable opportunity to help out those less fortunate – it’s also a great chance to have a bit of fun with your food. Your parents may have told you as a child not to play with your food, but we disagree. Why not cook up a big pot of porridge and experiment with different toppings? Your imagination is your limit.

Of course, we’d like to point out that porridge is for life – not just for World Porridge Day. Oats contain protein, fibre, vitamin E, B vitamins and zinc – all of which can help to keep you healthy and boost your immune system. A bowl of porridge in the morning will also help to keep you feeling nice and full until lunch – so there’ll be no more embarrassing stomach growls in important meetings.

Want to make sure that your lunch and dinner are as healthy as your breakfast? Check out our food blog for lots of tastebud tingling meal ideas, or find a nutritionist near you.

Feel like you could do with a boost, but not keen on all the artificial nasties that many energy drinks seem to contain? At Wahanda, we like our food and drink to be as natural as possible – which is why we aren’t fans of products that taste like they’ve never even seen a plant. We were therefore excited to learn of the launch of Scheckter’s Organic Energy Drink – a tasty pick-me-up made with 100% natural ingredients. Bye bye afternoon slump...

The Organic Energy Drink was born when Toby Scheckter decided something needed to be done about the lack of healthy energy boosters on the market. Having grown up on an organic farm, Toby wanted his product to be free from artificial colours and preservatives, as well as being FairTrade. He spent two years developing the world’s first ever natural, organic energy drink – and we think he should be pretty proud of himself.

So if the Organic Energy Drink doesn’t contain synthetic caffeine, preservatives, artificial sweeteners and toxic chemicals, what exactly is in it? Here’s a list of the drink’s ingredients – not a nasty in sight!

Gingko biloba – great for improving mental performance

Brazilian guarana – important for mental and physical endurance

Ginseng – increases the body’s resistance to stress

Pomegranate juice – lowers cholesterol and helps to protect the arteries

Raw Brazilian coffee seed – increases energy and boosts the metabolism

Lemon juice – strengthens the immune system

Elderberry juice – packed full with anti-ageing anti-oxidants

Raw FairTrade sugar – increases energy

Natural spring water

These healthy ingredients all combine to provide a great source of energy, released slowly over time to prevent levels from yo-yoing. Sounds like it’s time to swap your artificial go-to for something a bit more natural – your body and mind will really thank you for it...

Want to give Sheckter’s Organic Energy Drink a go? It’s available from Waitrose, Holland & Barrett and at health food stores nationwide and costs £1.45 for a 250ml can. Visit www.schecktersorganic.com for further information.

Has all your new found energy inspired you to overhaul other aspects of your diet? Have a look at our nutritional advice page, or browse our food blog for more inspiration.

Experiencing symptoms of bad health but not sure what’s causing them? If you’re feeling a bit under the weather, it could be down to your diet. While many of us make a conscious effort to eat healthily, we often overlook certain vitamins and minerals – leaving us with unpleasant symptoms that we just can’t seem to get rid of.

Fed up with feeling less than 100%? Don’t despair - help is at hand. Head of nutrition at supplement specialists BioCare, Chris Newbold, has some great advice on how to identify vitamin deficiencies. Over to Chris...

Zinc deficiency

Symptoms: Itchy skin, poor wound healing, white marks on nails.

Zinc is an essential mineral that plays a key role in normal function of the immune system, DNA synthesis, healthy bones, cognitive function, fertility and reproduction. Vitamin C contributes to the normal function of the immune system and normal function of bones, teeth, cartilage, gums, skin and blood vessels. Good natural sources of zinc include seeds, whole grains, crab, sardines and red meat.

You could also try: BioCare Zinc Ascorbate

Iron deficiency

Symptoms: Exhaustion, poor concentration, loss of appetite, pale skin

Iron deficiency is Britain's most common nutritional disorder. It affects up to 18 per cent of women due to blood loss through menstruation. Iron contributes to the formation of red blood cells and haemoglobin and oxygen transport in the body. Good natural sources of iron include red meat, eggs, green leafy vegetables.

You could also try: BioCare Iron Complex

Selenium deficiency

Symptoms: Frequent bouts of infections

Selenium contributes to the protection of body cells, the function of the immune system and thyroid function. A diet low in selenium could affect the quality of a man’s sperm. Good natural sources include Brazil nuts.

You could also try: BioCare Selenium

Magnesium deficiency

Symptoms: Anxiety, irritability

Magnesium is a vital mineral that contributes to the normal function of heart muscle, energy-yielding metabolism and general muscle and nerve function. Good sources of magnesium include spinach, almonds and whole meal bread.

You could also try: BioCare Magnesium EAP Complex

Vitamin A deficiency

Symptoms: Mouth ulcers, frequent colds and infections, flaky skin

Vitamin A is essential for helping fight infections, improving vision and keeping skin healthy. Deficiency in Vitamin A is rare but low intakes are relatively common in adults. However, pregnant women are advised not to take supplements containing Vitamin A because it has been linked to an increased risk of birth defects. Good sources of Vitamin A include liver, eggs, cheese and yoghurt.

You could also try: BioCare BioMulsion A

Want to learn more about how to make sure your body is healthy inside and out? Have a look at our nutritional advice page to find a specialist near you.

Do you really know what your child is eating at school? Unfortunately, whilst you might prefer your kids to spend their lunch money on healthy options, they’re more likely to be drawn to crisps and chocolate. Even if you do your best to pack a nutritious lunch for your little angels, you can’t guarantee that they aren’t swapping their carrot sticks for chips on the sly.

The question is, how worried do you need to be about your child’s eating habits? The odd doughnut or cake never hurt anyone – but regular poor nutrition can have severe repercussions. Shockingly, three in ten children in Britain are overweight or obese - putting them at greater risk of developing health problems.

Specialist Dr Knut Schroeder says: ‘Children who are overweight in childhood are more likely to become overweight adults. They are also at risk of developing serious health conditions that carrying excess weight can bring, such as diabetes. Making sure your child understands how to eat healthy from a young age can be life-saving, so start the new school year as you mean to go on, and look after your child’s diet.”

Worried that the apple of your eye is piling on the pounds? NHS Choices has developed a simple to use BMI checker to help you monitor your child’s health. All you need to do is enter information about your little treasure’s sex, age, height and weight, and the tool will inform you whether or not your child’s weight is healthy. You can then make an informed choice about their dietary and exercise routine, keeping them fit, healthy and above all happy.

To use the BMI checker and to get more advice on your tot’s wellbeing, visit http://www.nhs.uk/LiveWell/Childhealth6-15/Pages/Childhealth615home.aspx. Can’t stop your child eating sweets in the playground? You can at least make sure that they get regular exercise. Why not take them cycling, for a session of children’s yoga, or to a swimming class? They’ll benefit from staying active and might even make some new friends.

The Wahanda Tasters are often to be found forming an orderly queue at nearby healthy restaurant Leon. We can’t get enough of their tasty lunches – and the fantastic news is that they’re packed full with nutritious ingredients, too. Guilt-free eating has never been so delicious...

Even if you manage to successfully follow a balanced diet at home, it can be hard to keep up a healthy eating routine at work. Time constraints, poor canteen food and a lack of nutritious options in the shops mean many of us end up grabbing chocolate, crisps and uninspiring sandwiches on our lunch break. The result? A lack of essential nutrients and a grumpy set of tastebuds. Thankfully, the lovely people at Leon are here to turn everything around...

Leon (www.leonrestaurants.co.uk) was established to provide busy people with ‘fast food’ that is both tasty and nutritious – a combination that is often hard to find. All Leon dishes are prepared using high quality ingredients – from seasonal veg, to carefully sourced meat and flavoursome herbs and spices. The company also caters for those with who are vegetarian, as well as those who are wheat, dairy or gluten intolerant – so that everyone can have a mouth-watering lunch, whatever their dietary requirements.

There are so many tasty treats at Leon that we can’t begin to list them all, but here are some of our favourites:

Hummus and flatbread – Leon’s hummus is a far cry from the acidic dip that you find in many supermarkets. We think it’s perfect as a mid-morning snack or a tasty accompaniment to your main meal.

Moroccan meatballs – These moreish (or should we say Moorish?) meatballs are cooked in a flavoursome plum tomato and garlic sauce. Served in a box with rice and fresh coleslaw, the meatballs make a terrific takeaway lunch.

Lemon ginger crunch – Love a bit of cake? This clever creation combines the best elements of lemon cake and ginger cake – brilliant for those who find it hard to make a decision.

Feeling peckish? So are we. Why not put paid to those hunger pangs with a trip to Leon, or catch up on more foodie news on our food blog.

Sometimes nothing hits the spot like a good, spicy curry. Fancy turning up the heat and getting those taste buds tingling? We’ve got a great recipe from Plants4Presents.co.uk that is guaranteed to warm things up a bit...

Thai green curry is a firm favourite with many due to its fantastic flavours, but did you know that it can also benefit you health-wise? This recipe contains chilli to boost the immune system, cumin to assist digestion and coriander to help lower cholesterol. Looks like it’s time to fire up that wok...

Thai green curry

Serves: 4

For the curry paste, you will need:

• 1 tsp cumin seeds
• 2 tsp coriander seeds
• 1 tsp each shrimp paste and salt
• 4 garlic cloves, chopped
• 5cm piece fresh galangal, chopped (or fresh ginger)
• 1 tbsp sugar
• 1 lemongrass stalk, outer layer discarded and finely chopped
• 5 green apache chillies, deseeded and chopped,
• A large bunch of fresh coriander, roots and stalks washed and chopped
• 6 fresh kaffir lime leaves (if not available use the zest and juice of an ordinary lime)

Method:

1. Dry-fry 1 teaspoon cumin seeds and 2 teaspoons coriander seeds in a small non-stick frying pan until aromatic.

2. Transfer the seeds to a food processor along with all the other ingredients and whizz together to make a smooth green paste.

3. Excess paste will keep in a sealed container in the fridge for up to 4 weeks.

For the curry, you will need:

• Vegetable oil
• 3 large or 4 small chicken breasts
• 400ml can coconut milk
• 3 courgettes, thickly sliced
• 250g shelled fresh broad beans, skins removed
• 250g asparagus, halved
• 10 fresh basil leaves

Method:

1. Warm some oil in a large pan over a low heat. Add 40g curry paste and the chicken pieces and fry for a few minutes until the chicken is sealed and starting to brown in colour. Add the coconut milk, boil, then simmer for 5 minutes.

2. Toss the courgettes in oil, season, and fry on a hot griddle for 2 minutes each side. Add to the curry and cook for 6 minutes. Add the asparagus and broad beans and cook for 3-4 minutes, then stir in the basil. Serve with jasmine rice and lime wedges to squeeze over.

For more mouth-watering recipes, visit our food blog. Can't get enough chilli in your life? Have a peep at this naughty but nice chilli chocolate sauce recipe, also from Plants4Presents.co.uk.

We’re often so busy concentrating on our hair, nails, skin and teeth that we forget about what’s inside. Many of us only give consideration to skeletons when Halloween rolls around – and even then the bones we’re interested in tend to be glow-in-the-dark spooky ones rather than our own.

Why not stop concentrating on that shiny barnet and those beautiful nails for a second and have a think about how to strengthen your skeleton? We’ve got some great healthy eating tips to help you build up bones that even Skeletor would be proud of...

Sardines

Most of us spend a proportion of the day feeling like sardines during our commute - but are you making sure that you get enough of the real deal? Surprisingly, 3 ounces of canned sardines contain more calcium than a glass of milk. Don’t worry though, we don’t expect you to drink them – why not add them to a salad for a briny twist.

Nuts and seeds

Nuts are almost a one stop shop for everything you need to keep your bones happy. Almonds and sunflower seeds are rich in bone-fortifying calcium, walnuts and flaxseed contain important omega-3 oils and peanuts and almonds contain potassium - a mineral which helps the body to retain calcium. As if that wasn’t enough, most nuts also contain protein, one of the building blocks of strong bones. So go on, next time you’re thinking about a snack, nibble on a few nuts – your skeleton will thank you for it.

Salmon

Yes, we are always banging on about salmon – but with good reason. This tasty fish is full of nutrients, many of which are helpful for maintaining bone mass and preventing diseases such as osteoporosis. Not only does salmon contain calcium and vitamin D (which aids calcium absorption), but they are also rich in omega-3. Bored with eating plain salmon steaks? Try marinating them and grilling them on the barbecue for a melt-in-the-mouth treat.

Milk

When we think of food for healthy bones, the first thing that springs to mind is dairy. Milk (along with yoghurt and cheese) is a key source of calcium, and can play an important role in developing bone strength. Put off milk by a bad experience at school? Try buying some fresh milk and making sure it’s nice and chilled before you drink it – you may find you love it! If you think you’re going to take a bit more convincing, start off by pouring some milk over cereal in the mornings for a healthy breakfast.

Fruit and veg

There are plenty of reasons to get your five-a-day, and your skeleton is one of them. Studies have found that those who ate plenty of fruit and vegetables generally had denser bones, thanks to nutrients such as potassium, magnesium and calcium. Green vegetables also contain vitamin K, which is essential for bone health and could help to prevent hip fractures later in life. Looks like we’ll be having broccoli for dinner...

Want to make sure your body’s framework is in tip top condition? We can help you to find an osteopath near you. Alternatively, why not visit a nutritionist for even more information on how to keep your bones healthy.

There was great celebration at Wahanda HQ when we discovered that chocolate could help to keep us healthy. We love a sweet treat every now and again – so we were even happier when we were introduced to Bristol-based chocolate company Feeding Your Imagination and their innovative Fairtrade chocolate bars. An indulgent snack that’s delicious and therapeutic? Sounds right up our street...

The chocolate bars, which are handmade using natural essential oils and herbs, have recently been awarded four gold stars in the Great Taste Awards – marking them out as some of the best products in the food industry. And there's good news for chocolate connoisseurs who are easily bored – with fifteen different flavours to choose from, the Feeding Your Imagination range offers plenty of variety. Choose from creations such as the ‘Sexy’ bar with spicy chilli oil, the ‘Sensual’ bar with orange oil and nutmeg and the ‘Seductive’ bar with goji berries and jasmine tea. They all sound so delicious that we can't make up our minds which one to go for first...

A combination of chocolate and essential oils may seem strange – but then chef Paul Da-Costa-Greaves, the brains behind the brand, is not your average chocolatier. Paul, who is trained as a spiritual healer, wants each chocolate bar to act like a ‘massage from within’. He says: ‘Every chocolate bar is tailored to create a mood. I believe that through working with complimentary essential oils we can aid natural health and restore balance. I have used this harmony of essential oils and herbs and infused it into chocolate - my aim is to create a fabulous tasting, Zen-like experience for every day issues like fatigue, restlessness and indigestion.’

A fabulous tasting, Zen-like experience? Say no more – we’re hooked. We can’t wait for the festive season so that we can try out the Feeding Your Imagination Christmas pudding too...

Want to taste these therapeutic treats for yourself? You can purchase them at www.feeding-your-imagination.co.uk. Alternatively, if you prefer not to eat your essential oils, check out our offers on aromatherapy massage - they might be more your thing.

Fed up with migraines affecting your life? A recent study conducted at York University has found that these unpleasant attacks may be triggered by certain everyday foods. Looks like it could be time to overhaul your diet...

The news that making some dietary changes could significantly alter sufferers’ quality of life is well worth celebrating – particularly at the moment, as it is currently Migraine Awareness Week. Don’t know much about these hellish headaches? The World Health Organisation has rated migraine amongst the top 20 most disabling lifetime conditions – a label that probably doesn’t surprise the 1 in 7 Brits who suffer from this debilitating problem.

According to the researchers at York University, eliminating certain foods over a period of just four weeks can lead to an impressive 23% reduction in the number of migraines suffered. It’s not all straightforward, though – the hard part is working out which foods to eliminate, as everybody responds differently.

Dr Andrew Dowson, head of headache services at King’s College and member of the medical advisory board of charity Migraine Action, said: ‘A link between food intolerance and migraine has long been suspected. Recent research has shown that when people with migraine follow tailored diets to eliminate trigger foods their symptoms significantly improve. However the treatment of migraine is not a ‘one size fits all’ situation - each person needs to establish their own specific combination of triggers, which can also include factors like stress and irregular sleep patterns. The link between food intolerance and migraine is an interesting new field and warrants more detailed research.’

So how can you identify the foods that are triggering your migraine attacks? Medical charity Allergy UK recommends YorkTest’s food intolerance tests – designed to uncover triggers and assist people in modifying their diets. These helpful tests (available from www.yorktest.com) are not just a useful aid for those who suffer from migraines – they can also prove invaluable to those who struggle with bloating or irritable bowel syndrome.

Well, what are you waiting for? Don’t let your diet defeat you. We can help you to find allergy testing in your local area, and a nutritionist to help you develop a bespoke diet plan – so that you can start living a happier, healthier life.

The Wahanda Tasters are always looking for new things to try out - so we were excited to learn that ethical health food brand Essential has come up with five tasty new recipes for us to get stuck into. Pots and pans at the ready, ladies and gents – it’s time to get creative in the kitchen...

Essential prides itself in supplying customers with a wide range of organic, vegetarian, vegan, fair-trade and environmentally friendly products. Each year, the brand celebrates the joys of food with a dedicated Healthy Eating Fortnight – and 2011 is no exception. To mark the occasion, nutritionist Christine Bailey has come up with five tastebud-tingling recipes, all using ingredients that are readily available at health shops. We can’t wait to don our aprons and get cooking...

Designed to take you through from breakfast to dinner, Essential’s new recipes are filled with mouth-watering ingredients. Why not start the day off with a tasty muesli slice, before cooking up a batch of pesto butterbean burgers for lunch? We’re eyeing up the butternut squash, coconut and chickpea curry – we think it would make a perfect weekday dinner.

The sweet-toothed among you will love the recipes for chocolate tahini fudge and berry coconut cheesecake – we don’t think either of these tasty treats will stick around in the fridge for long after you’ve made them...

Healthy Eating Fortnight will take place from October 17th-30th 2011. Can’t wait to get cooking? You can find the recipes in full at www.essential-trading.coop/recipes.aspx. They will also be available in the form of collectable cards at selected health stores from October.

Looking for more recipes to add to your expanding repertoire? Have a read through the archives of our food blog – you’ll be sure to find plenty of inspiration.

Grab the Galaxy and crack out the Cadbury’s – a recent study has suggested that those who eat chocolate may be less susceptible to heart disease and strokes than those who don’t. Well, that’s enough to get us sprinting to the newsagent’s...

So how can chocolate, which contains high levels of sugar and is often linked to obesity, help to keep us in good health? Although research has suggested that chocolate consumption can reduce the risk of suffering a stroke by up to 37%, scientists still remain baffled as to how. Whilst some forms of chocolate contain antioxidant flavonoids, there is speculation that it is in fact the relaxing properties of chocolate that help to protect us from disease. We reckon that’s another great reason to indulge in the sweet stuff at the end of a long, hard day...

Catherine Collins, a dietitian at St George’s Healthcare NHS Trust, said, ‘I do feel that the perceived relaxing effect of chocolate (which is recorded in studies as being as soon as the taste and 'mouthfeel' of chocolate is experienced, before the product has hit the intestine and contributed to blood levels of sugar/serotonin) is a contributor – perhaps akin to modest alcohol consumption – a relaxing treat, perceived as a 'de-stressor' and a food whose cost base is so low it's affordable by virtually all.’

But hang on a minute – before you put your head in a bag of M&Ms, it’s worth remembering that there are plenty of ways to look after your heart without piling on the pounds. Victoria Taylor, Senior Heart Health Dietitian at the British Heart Foundation, said ‘If you want to reduce your heart disease risk, there are much better places to start than at the bottom of a box of chocolates. You can still eat chocolate as part of a balanced diet but moderation is key because this sweet treat is usually packed with saturated fat and calories.’ Perhaps we won’t scoff the whole of that 1kg bar of Dairy Milk, then...

Craving a sweet treat? We’ve got a mouth-watering recipe for chocolate sauce with a cheeky chilli kick. Shunning the sugar and looking to follow a healthier diet? Have a look at our nutritional advice page to kick start your new lifestyle.

One of the Wahanda Tasters’ favourite places to go for a healthy lunch is Leon. We can’t get enough of their tasty hummous and flatbread, not to mention those moreish Moroccan meatballs... Naturally, we were all ears when we heard that Leon co-founder and chef Allegra McEvedy has teamed up with former England rugby star Matt Dawson for a new series on UKTV’s Good Food Channel. Remotes at the ready...

The 10 part series, which is called ‘Matt and Allegra’s Big Farm’, is due to air from 23rd October and will focus on cooking with fresh British produce – with no artificial nasties in sight. Allegra and Matt will tour the country on a specially customised bus, visiting different farms and getting stuck in to some hard manual labour. Adventures will include helping out at a lambing, as well as picking a fresh crop of asparagus and cherry tomatoes. If that doesn’t get your tastebuds tingling, we don’t know what will...

Want to have a go yourself, at home? Well, you probably won’t be able to pick strawberries and harvest honey like Allegra and Matt, but you can try the simple but delicious recipes that are featured in each programme. All made with fresh ingredients and designed to be followed even by inexperienced cooks, the dishes will be sure to delight your dinner guests. Fancy some salt marsh lamb with Evesham asparagus? How about chops with harissa couscous? Just make sure to save some for the hungry Wahanda Taster Team...

If you want to learn more about using fresh local produce, you can catch the first part of the series at 9pm on the 23rd October on Good Food (Sky 249 and Virgin 260). We can’t wait to settle down on the sofa and watch...

Looking for more tips on how to eat healthily and avoid unnecessary additives? Check out our food blog for delicious recipes, all the latest food news and some sound advice. Bon appétit!

Lavender is renowned for its calming properties, but did you know that this beautiful bloom can also be used in cooking? Not many people realise that the health benefits of lavender can be gained quickly and easily through ingestion – and it tastes pretty good, too.

But hold on – before you go running to the flowerbed for a quick snack, make sure you read all of our useful culinary tips. When using dried lavender, it’s important to make sure that you have flowers sold especially for food purposes, as these will be nice and pure and safe for consumption. It’s also a good idea to remember that these fragrant flowers are pretty potent – so a little really does go a long way.

Considered a member of the mint family, lavender has been used for centuries to treat insomnia, anxiety, stress, fatigue, headaches and digestive problems. Think you could benefit from some flower power? Here are our suggestions on how best to use lavender in the kitchen:

Tea time

We’re huge fans of tea and love all of the different herbal varieties that are available in the supermarkets – but sometimes the best brew is the simplest. Dispense with soggy tea bags and try adding some hot water to a teaspoon of dried lavender flowers for a really calming cuppa. Just remember to strain it before drinking – no one wants lavender buds in their teeth.

Super salads

Don’t fancy dried lavender? If you want to use fresh lavender blooms in your food, why not sprinkle over salads for an interesting side or starter. Not only will these purple petals give fantastic flavour to your dish, but they’ll add a lovely splash of colour, too.

Dress to impress

Another way of incorporating lavender into salads is to add it to the dressing. Try combining oil and vinegar and stirring in some dried buds along with mixed herbs for a treat that’ll really tempt your taste buds.

Mouthwatering meat

Planning a barbecue? Why not use dried lavender as an unusual rub or marinade to impress your guests. You could also try adding the flowers to the coals for extra fragrance.

The big dipper

For a simple starter that’s perfect for summer evenings, try dipping fresh bread in homemade lavender vinegar. We’re dribbling just thinking about it...

Want to reap the benefits of lavender, but don’t fancy adding it to your food? Go on, treat yourself to a relaxing aromatherapy massage.

We all know that being overweight or obese can lead to a variety of different health problems, but did you know that it could affect your ability to process vitamins and minerals? In a recent study, independent dietitian Dr Carrie Ruxton found that many overweight people are lacking in vitamin D, vitamin B12, carotenoids, folate, vitamin C and iron. That’s an awful lot of missing nutrients...

Although Ruxton’s research indicates a clear link between weight and nutrient status, scientists are finding it harder to discover exactly how the two are connected. Health experts think that poor diet, the increased nutrient needs of larger bodies and changes to the way in which the body handles nutrients may all contribute to the low levels of vitamins and minerals found in overweight and obese people.

So just how important are these vitamins and minerals? Well, let’s put it this way – low levels of key nutrients increase a person’s risk of heart, circulatory and blood sugar problems, meaning you could be more likely to suffer from cardiovascular disease, a stroke or diabetes. Looks like it could be time to take out that gym membership after all...

Unfortunately, rather than getting regular exercise, many people choose to address their weight problems through crash dieting. Although it may offer a quick way of shifting some of those excess pounds, dramatic dieting can in itself be detrimental to health. We need a balanced diet to help us get all the vital nutrients our bodies require – sorry, but a few lettuce leaves just aren’t going to cut it.

Wondering what you can do to ensure that you are not vitamin or mineral deficient? Instead of starting a punishing diet regime, why not seek nutritional advice from a trained professional. They will be able to help you choose the foods that are appropriate to your lifestyle and weight loss goals, as well as ensuring that you are not lacking in key nutrients.

But remember, food is only part of the problem – in order to reach and maintain a healthy weight you also need to get regular exercise. Luckily, at Wahanda we’ve got deals and offers on all sorts of classes and activities – so whether you fancy taking up swimming, Judo or disco dancing, we can help you out. Start getting fit today and your future will be a brighter one – who knows, you may even live longer.

What do Lady Gaga, Russell Crowe and Wimbledon champion Novak Djokovic all have in common? No, it’s not the opening to a bad joke – these three celebrities have all recently adopted a gluten-free diet. Previously, the lack of gluten-free options on the market would have meant they couldn’t enjoy lots of the tasty snacks most people take for granted – but now Genius Gluten Free’s new range means the trio can enjoy pies, pastries, teacakes and bread. Although somehow we can’t imagine Gaga chowing down on a cheese toastie...

For some, gluten intolerance means avoiding certain foods is a must – for others, a gluten free diet is part of a healthy lifestyle choice. Whatever the reason for your decision to cut gluten, Genius Gluten Free have a variety of tasty treats to brighten up your meal times. Kick off the day with a slice of toast, snack on some fruit loaf for elevenses, or tickle your tastebuds with a toasted teacake in the afternoon. There’s no need to feel restricted by your diet – with Genius Gluten Free you can finally be spoiled for choice. Decisions, decisions...

Want to boost your energy levels and put an end to bloating? Go a bit Gaga and switch over to gluten free. Visit www.geniusglutenfree.com for plenty of information and recipes to get you enthused about food again.

Not sure whether you might benefit from a change in diet? Visit our nutritional advice page to find details of dieticians near you.

If you are what you eat, then there are times when the Wahanda Tasters risk turning into Maltesers. Inevitably, we all have days when we slip up – after all, nobody’s perfect.

Worried about the effect your chocolate habit might be having on your complexion? Don’t let your skin suffer from your naughty eating habits – treat it to a skin-friendly detox from Raw Fairies and no one will ever know about that cheeky Kit Kat. We won’t tell if you don’t...

Luxury London-based detox delivery service Raw Fairies has been providing people with raw organic cuisine since 2007, when the Fairies first started working their magic. Now, Cordon Bleu trained chef Anya Ladra and nutrition therapist Christina Agnew (founders of Raw Fairies) have developed a special Skin Food Delivery Programme – making caring for your complexion refreshingly easy.

During the 10 day detox programme, you will receive a variety of tasty and nutritious raw food meals, in addition to health-boosting smoothies and nut shakes. Packed full with vitamins A and E, as well as Omega 3 fatty acids and fibre, these meals will give your skin the health kick it needs to get back that gorgeous glow.

Worried about straying? Although the Skin Food Programme only provides meals from Monday to Friday over the two week detox period, you will be given detailed guidelines on what to eat at the weekends. Why not order your weekend food from an online supermarket to help you avoid the lure of the biscuit aisle?

Sadly, despite what you believed as a child, fairies don’t live at the bottom of your garden. The good news, though, is that the Raw Fairies are only a click away – so there’s no excuse not to have seriously seductive skin.

Mad about manicures and nuts about nail art? Polishing and preening your nails can be fun and rewarding – but if you don’t start off with the right canvas you’ll end up with a mess rather than a masterpiece. Luckily, we can help you change your diet so that you get plenty of the foods that your hands and cuticles love – leaving you with talons that are smooth, strong, and hard as...well...nails.

Milk

Cows, we salute you. Not only is milk good for our teeth and bones, but it can also get our nails looking strong, beautiful and free from those annoying white spots. Always thought that those spots were due to calcium deficiency? Actually, that’s a myth – the spots result from an insufficient amount of zinc in the body. And no, even though there’s a glass and a half of milk in a Cadbury’s chocolate bar, it won’t have the same effect.

Prunes

They might not be the most appetising of snacks, but these wrinkly fruits are your new best friends when it comes to nail care. Packed full with iron, they can help strengthen brittle nails and prevent ridges from forming. Try using prunes to top your cereal or porridge in the morning for a great healthy start to the day.

Broccoli

We bet your mum always used to make you eat your broccoli as a kid, even though you hated it. We also bet that now we’ve told you broccoli is good for your nails, you’ll be dashing off to buy it by the bag load. It’s funny what people will do for the sake of beauty... Rich in vitamin A, this leafy green vegetable will stop your nails from becoming brittle and breaking – so you don’t have to deal with the trauma of a torn talon anymore.

Water

Your nails can become dehydrated just like the rest of you - causing them to become weak and dull. Drinking eight glasses of water a day will help to keep your fingertips in tip top condition – so that you can model your new manicure with pride.

Carrot juice

As well as helping to keep your nails hydrated, carrot juice contains phosphorus and vitamin A to strengthen. ‘And it can help you to see in the dark,’ we hear you chirp. Sorry folks – we’re afraid that one’s a myth too.

If your nails could do with more help than just a diet boost, why not have a look at our deals and offers on manicures and nail extensions. You've got to hand it to us - when it comes to nail care, we really do know our stuff.

Remember when your parents used to take you out blackberry picking? These days we’re all much more likely to purchase our blackberries from the supermarket than risk a forest of thorns, but luckily the health benefits are the same. Just don’t be tempted to make the berries into jam...

Move over, blueberries - according to recent research, blackberries may be one of the UK’s ultimate home-grown superfoods. These hedgerow heroes contain a variety of nutrients that can help to keep you nice and healthy, as well as improving your appearance. Did you know that:

• Blackberries contain more vitamin C than blueberries
• These fantastic fruits are a good source of lutein, a vital contributor to good eye health
• A handful of blackberries contains nearly half your daily intake of manganese, an important mineral for ensuring strong and healthy bones
• Blackberries are a source of folic acid, which aids cell division and growth

Looks like it could be time to head to your local park and see if you can find some brambles...

Birds beaten you to it? If there’s not a berry to be found, why not try Blue Lightning from Nature’s Plus. These ready to mix sachets contain blackberry concentrate and can be purchased from www.nutricentre.com. Alternatively, if blueberries and blackcurrants are more your thing, have a read about these great berry bags from What On Earth.

When it’s wet and gloomy outside, nothing lifts the spirits quite like a good cup of tea. A warming cuppa can alleviate stress, while green and black tea can help to improve vascular function and reduce the risk of strokes. Sound good to you? We’ll pop the kettle on, you grab the biscuits...

Sometimes, a mug of PG Tips just doesn’t cut the mustard. Earlier today we grabbed our raincoats and braved the puddles to visit Yumchaa, a little gem of a tea room on Soho’s Berwick Street. Serving a wide range of loose green, black, white and red teas, Yumchaa has a brew to suit all moods. Many of these blissful blends also contain health-boosting ingredients – giving you even more of an excuse to indulge in a tasty teatime.

Here are just some of the healthy treats that you might find in a Yumchaa teapot:

Chilli Chilli Bang Bang

This rooibos tea contains fiery chilli which lowers cholesterol, helps to protect the immune system and keeps those sinuses nice and clear. Chilli Chilli Bang Bang (we love that name!) also contains ginger, which can help with bloating and indigestion.

Chai Black

Although many people believe that green tea is better for health than black tea, research has shown that this is a myth. This tasty black tea blend contains antioxidant black pepper and stress-relieving aniseed to leave you feeling relaxed and ready for anything.

Ginseng Guardian Blend

The guardian angel of tea, this green blend contains energy-boosting ginseng to help fight fatigue. Full of sunflower blossoms and citrus flavours, we can’t help but think this is the perfect cuppa to cheer you up on a rainy day.

Tranquility

We could all do with taking some time out every now and again when life gets too busy. Why not retreat to Yumchaa and try this floral tea, with lavender to calm and camomile to soothe. We’re nodding off just thinking about it...

Need some tea to help restore your vitality? Don’t be a mug – head to Yumchaa and discover what good tea really tastes like. Alternatively, you can buy Yumchaa tea from their website, www.yumchaa.co.uk. Trust us, there’s a reason they have the word ‘yum’ in their name...

Looking forward to your next beauty treatment? We love a good pampering session as much as anyone, but it’s important to remember that there isn’t always a quick fix. Booking yourself in for a hair conditioning mask, manicure or facial will give you an instant beauty boost - but if you don’t look after your body from the inside too then your efforts will be wasted. Well, they do say that you are what you eat...

If you’ve ever found yourself trying to eat breakfast as you run out of the door, working on the train to meet a deadline or staying late at the office to finish a project, you’ll know that stress can have a big impact on your hair, skin and nails. A busy lifestyle and lack of essential nutrients can cause hair and nails to become weak and damaged, as well as draining your skin’s vital glow. Luckily, there is a solution: new beauty supplement Silica-EPO can’t share your workload or give you permission to snooze during the day - but it can help to nourish your hair, skin and nails. Sounds good to us!

Silica-EPO’s clever 2 in 1 formula consists of one capsule and one tablet to be taken daily after food. The capsule contains evening primrose oil, which is rich in the polyunsaturated fatty acid GLA – improving the skin’s texture and helping to maintain its natural barriers. Combine this with the Silica-EPO tablet, which contains 10 essential vitamins and minerals, and you have a pretty powerful product. We defy your hair, skin and nails to lack lustre after this concoction...

Lazy cooks be warned – Silica-EPO is designed to support a healthy diet, not to replace it. Thinking of ordering in pizza again tonight? Why not put that leaflet away and check out our tips on how to eat your way to healthy hair and skin.

Desperate to nourish your nails, give your barnet a boost and get sexy skin? You can purchase Silica-EPO from September at your nearest Boots. Don’t forget to let us know what you think of it on Twitter!

Did you take a proper lunch break today? According to recent research by Aviva UK Health, pressure in the workplace means almost a third of employees are more likely to be found crunching numbers at lunchtime than crunching salad. Come on, guys, we know spreadsheets are important - but so are sandwiches...

The statistics revealed by Aviva are really quite alarming. Their research shows that a quarter of workers will only take a lunch break if they feel their workload allows it, while 13% skip lunch at work altogether. This is in contrast to 19% who overeat at work, due to stress or a lack of nutritious food. Over 38% of employers who offer food do not provide healthy options – placing their employees in a difficult position health-wise.

Luckily, it’s not all doom and gloom. Aviva’s forthcoming report shows that 43% of workers are encouraged to take a break by bosses who recognise the importance of a good work/life balance. After all, it’s not just eating that boosts your energy and improves the afternoon’s productivity – taking some time to relax or to go for a short walk can help to clear your mind and encourage concentration. Plus, having your lunch break outside the office has the added bonus that you won’t be constantly picking crumbs off your keyboard...

Dr Doug Wright, Head of Clinical Development at Aviva, says: ‘Employers can help by offering healthy food options to support and encourage their staff to eat well, and by removing those barriers that still exist to taking a proper lunch break. Employees too need to break the habit of skipping lunch or eating at their desks. A cultural shift in the workplace towards proper lunch breaks will improve overall employee wellbeing as well as productivity.’

The helpful people at Aviva have produced a guide to healthy lunches to inspire those who are fed up with putting meetings before meals – you can download it at www.aviva.co.uk/healthoftheworkplace. For another tasty lunch idea that will cheer you up between emails, why not check out our copywriter Mel’s simple recipe for baba ganoush.

We all know the feeling – you’ve had a long day, you fancy something tasty and you just can’t be bothered to spend hours in the kitchen. It’s all too tempting to order a takeaway or turn to the microwave – but before you do, cast your eyes over this quick and easy recipe from Plants4Presents.

Containing a variety of vegetables which are packed with nutrients, this stir fry also has a bit of a chilli kick – perfect for boosting your metabolism and protecting your immune system. For a really feel good meal, why not purchase a chilli plant from Plants4Presents.co.uk and grow your own chillies? There’s nothing quite as satisfying as cooking a meal using home-grown ingredients.

We love that this delicious dinner can be whipped up in less time than it would take the pizza delivery boy to arrive – and many of the ingredients can be substituted if your store cupboards aren’t quite up to scratch. Just make sure you’re careful not to put your fingers anywhere near your eyes when chopping those chillies...

Sweet chilli stir fry

Serves: 4

You will need:

• 2 tbsp sesame/walnut/sunflower oil
• 2 tbsp soy sauce
• 1 tbsp fish sauce (available in good supermarkets or Asian stores - if unavailable replace with soy sauce)
• 3 Apache red chilli peppers - finely chopped
• 2cm cube of ginger – peeled and finely chopped
• 2 large cloves of garlic finely chopped
• 3 tbsp sweet chilli dipping sauce (can be replaced with oyster/black bean or other shop bought sauce)
• 1 packet of paneer (oriental cheese) or 400g diced chicken or 400g diced rump steak
• 200g bag of mixed stir fry leaves/pak choi/Chinese cabbage, washed and roughly chopped
• 1 red pepper, finely sliced lengthways
• 3 large carrots, peeled and sliced lengthways
• 1 white onion, halved and finely sliced
• Half white cabbage (finely chopped)
• Handful of fresh chopped coriander to garnish

Method:

1. Heat the oil, soy and fish sauce in a hot wok or large saucepan, add the chilli, garlic and ginger and stir fry for about a minute until you can smell the flavours being released.

2. Add the diced paneer/chicken or beef a few pieces at a time and stir fry until the edges brown all over.

3. Add the carrots, cabbage and onion and stir fry for 2-3 minutes before adding the pepper and the sweet chilli sauce and continuing for a further 2-3 minutes.

4. When the onions are translucent and the cabbage and carrots are starting to soften add the leaves and keep stirring until they wilt.

5. Garnish with fresh coriander and serve hot with rice or noodles.

Looking for more healthy meal ideas to prevent you from dialling up Dominos? Grab your apron and check out our food blog for more delicious recipes.

At Wahanda, we’ve got a bit of a sweet tooth. Snacking on carrot sticks is all well and good, but occasionally we get that overwhelming craving for something a bit more indulgent.

Luckily for us, giving in to a sweet treat no longer needs to lead to endless guilt. We’ve just discovered Goody Good Stuff, a range of all-natural sweets with no added nasties. Haribo is now a thing of the past...

This impressive range of sweets is suitable for absolutely everybody – even those who gave up trying to find sweets suitable for their diet long ago. Vegetarian? Vegan? Lactose intolerant? Following a halal or kosher diet? Allergic to nuts? Goody Good Stuff have a bag of sweets to suit you, meaning that you no longer have to look on enviously as friends chomp their way through pick ‘n’ mix at the cinema.

Mums who worry about what their children eat will be glad to know that there’s not an E number in sight when it comes to Goody Good Stuff. These natural, gelatine-free sweets also come in a variety of different flavours, so there’s something to suit even the fussiest of eaters.

The Wahanda Tasters recently got their sticky mitts on some of these sweets, and the resounding favourites were the Summer Peaches. It took a little while to get used to the texture of the sweets, which is different to ordinary gummies as a result of the lack of gelatine – but we were soon happily munching away on the Strawberry Cream and Cola Breeze sweets. Move over, Percy Pig – you’ve got some competition...

Want to make life that little bit sweeter? You can find Goody Good Stuff sweets at Holland & Barrett, Amazon and www.goodygoodstuff.com. Sweets not enough to satisfy that craving? Check out our blog posts on moreish chilli chocolate sauce and scrumptious vegan cakes.

When we were little, we were always told not to play with our food. Naturally, now that we’re grown up and can do what we want, we’re determined to rebel against every adult who ever told us that – which is why we’re fans of all the fun foodie treatments available on the site.

If someone had told your four year old self that it was ok to have chocolate or honey smeared on your face, you’d never have believed them. After all, that sort of behaviour gets you in trouble, doesn’t it? Not at Wahanda. We’ve got lots of fantastic treatments that harness the health and beauty giving properties of food to leave you looking and feeling better than ever. Just make sure you stick to the ones listed here – putting your face in your soup at a restaurant is really not a good look...

Chocolate

If you love chocolate but don’t love the way it sticks to your hips, why not put down the Galaxy and treat yourself to a naughty but nice spa treatment instead? Try a chocolate manicure and pedicure to nourish your nails, or truly indulge with a luxurious chocolate body wrap. All the fun and none of the calories? Yes please!

Salt

In too high a quantity, salt in your diet can be harmful to your body. There is nothing, however, to stop you from surrounding yourself with salt crystals if you want to – in fact, it can be pretty beneficial. Halotherapy harnesses the therapeutic power of salt to treat a variety of respiratory conditions including asthma, allergies and bronchitis. It’s probably best to go to an established salt cave for this one – a few boxes of sea salt from the supermarket just aren’t going to cut it.

Fish

For many of us, the word ‘fish’ conjures up an image of a tasty fillet of salmon or a tender tuna steak. However, as we learned from the sharks in Finding Nemo, fish are friends, not food – and very helpful friends they can be too. A fish manicure or pedicure will remove the dead skin from your hands and feet in no time, and fish analytics will even help you to identify particular problem areas. Don’t blame us if you feel guilty eating sushi afterwards, though...

Batty about Beluga? Try a caviar facial for a fishy treatment that’s really upmarket.

Wine

If only there was a way you could enjoy plenty of wine without having a hangover the next day...Vinotherapy is a liver-friendly spa treatment that makes use of the grapes discarded during the wine-making process. Powerful anti-oxidants in the grape pulp help to nourish your skin and reverse the signs of ageing – which is a lot more than you can say for that third glass of Rioja.

Honey

Honey honey, how you thrill me...We’re taking a leaf out of Abba’s book and going barmy for bees. Fans of the sweet stuff will love our deals and offers on honey facials and honey massages – perfect for helping you to relax.

Of course, if you do insist on eating your food instead of covering yourself in it, you can always have a look at our fabulous food blog, or find details of nutritionists near you. Bon appetit!

If health queen Jennifer Aniston, Victoria's Secret model Miranda Kerr and the fabulously fit England rugby team swear by a product, then you know it must be good.

Forget olive oil or vegetable oil – these fitness fiends are nuts about coconuts. Miranda even attributes her post baby bikini body to coconut oil, saying, 'I personally take four tablespoons of coconut oil per day, either on my salad, in my cooking, or in my cups of green tea.'

Want to follow Miranda's lead? We reckon it’s time to grab your sunglasses, put on some calypso music and get tropical in the kitchen...

We know it’s tempting to go running to the bar and order a pina colada for that coconut kick – but we’ve got a better way to include these nourishing nuts in your diet. Royal Green’s new flavoured cooking creams are free from chemicals, preservatives, and synthetic additives – always good to hear. They also contain less calories than most other oils, so are brilliant if you’re watching your waistline.

Not quite convinced enough to give up frying things in butter? Royal Green’s coconut cooking creams contain at least 50% lauric acid, a nutrient with natural antiviral, antimicrobial and antifungal properties. They also retain all their health benefits when heated - which is more than you can say for olive oil, butter and margarine. Sorry, but it’s time to lose the Lurpak...

Worried that everything will taste like coconut? These clever creams provide all the health benefits of coconuts, without the aroma or flavour. Instead they are combined with garlic, herbes de provence and spices for a taste explosion that will rock your kitchen.

Here are some of the recipe suggestions from the lovely people at Royal Green:

Royal Green 100% Organic Coconut Cream With Herbes De Provence (basil, savory, garlic, lavender, oregano, rosemary)

Roast mouth-watering chicken legs with Herbes de Provence, or bake delicious chipolata sausages with a spicy salad of small potatoes, parsley and rocket.

Royal Green 100% Organic Coconut Cream With Spices

Stir-fry haricots verts, or bake a vegetable omelette. Marinate a whole chicken, sprinkle with some extra sea salt and bake it crispy and golden brown in the oven.

Royal Green 100% Organic Coconut Cream With Garlic

Stir-fry fresh vegetables for an extraordinary garlic ‘bite’. Spread it on some pieces of sourdough bread and grill them until they are crusty, or bake lamb chops with rosemary.

We don’t know about you, but we’re feeling pretty hungry now...

Want to get yourself a lovely bunch of coconuts (well, coconut creams?) Royal Green’s flavoured cooking cream range is available from www.naturalorigin.com. Alternatively, why not try Pukka Herbs Coconut Oil, available from www.pukkaherbs.com.

Feeling peckish? Don’t forget to check out our food blog for more tasty ways to stay healthy.

You wouldn’t fill your car up with Pepsi and expect it to work – so why imagine your brain will be able to function properly without the right fuel? Those grey cells are constantly on the go, even when we are sleeping – so it’s important they get the right nutrients to keep them in tip top condition.

Need some ideas on how to boost your brain power? Here are some of our favourite ingredients to give you a bit of food for thought:

Eggs

We have chickens to thank for one of the best brain foods. Eggs are high in choline, which helps to improve your memory – good news if you can’t ever remember where you left your car keys. This tasty breakfast food also contains vitamin B12, which can help to fight the brain shrinkage seen in Alzheimer’s disease. Why not make yourself a boiled egg with soldiers to get the day off to a good start?

Curry

You didn’t expect that one, did you? We’re not suggesting that you go running to the phone to order a takeaway, but cooking up a healthy curry at home could be just what your brain needs. Curry powder contains an ingredient called curcumin, which helps to counter the effects of ageing on the brain. Serve your curry with brown rice and some leafy green vegetables for a wholesome dish that’s sure to tickle your tastebuds.

Oysters

We’ve got a little pearl of wisdom for you – oysters are brilliant for helping you to stay focussed. Rich in zinc and iron, these delicate morsels can help to prevent memory lapses and loss of concentration. Want to spice up your love life? It’s said that oysters are an aphrodisiac – why not try serving them as a starter next time you have a hot date...

Water

The human brain is the world’s cleverest water balloon. Up to 78% of the brain is composed of water – so it’s no surprise that dehydration can prevent it from functioning to the best of its ability. Make sure that you drink plenty of water to keep those cogs turning nicely – your grey matter will really thank you for it.

Tea

Any excuse for a cuppa. Green and black tea are full of catechins, which help to keep your mind sharp and fight against mental fatigue. Time to put the kettle on...

Has all this talk of brains got you wondering what else you can do to nourish your mind? Why not try some meditation to get you nice and focussed.

We’re passionate about healthy food, but that doesn’t mean we sit here eating lettuce all day. Sometimes everyone needs a sweet treat – and we’re no exception. A little something of what you fancy won’t hurt – and if you choose carefully, it could even be healthy.

This naughty recipe for chocolate sauce has been sent to us by Plants4Presents.co.uk, and we just had to share it. Combining antioxidant dark chocolate with chilli to boost the immune system, this spicy sauce really does pack a punch...

Chilli chocolate sauce

You will need:

• 200g good quality dark chocolate
• 300ml double cream
• 1 chilli pepper of your choice – (pick red chillies for the richest flavours and biggest kick!)

Method:

Start by adding the finely chopped and deseeded chilli to a saucepan with the double cream and warm it over a low heat.

Then add the broken chocolate cubes and stir gently. As the chocolate begins to melt remove it from the heat and stir thoroughly until the sauce thickens.

Serve warm over ice cream or your favourite dessert.

Can you taste the difference between the slow after burn of thai chillies and the more immediate roof tingling of apache chillies?

For more information on different varieties of chilli, visit www.plants4presents.co.uk/chilli.aspx. Want more fabulous recipe ideas to get your tastebuds tingling? Check out the posts on our food blog.

Are you pregnant? It’s time to reach for the fish oil. Whether you are having strange cravings for seafood or not, this fishy product can help to ensure the healthy development of your baby. We reckon that’s a pretty good reason to invest in a jar...

When was the last time you tucked in to a plate of oily fish? A staggering 65% of the population fall short of the government’s recommended daily intake of essential fatty acids. It is therefore important to take supplements to address this deficiency – particularly if you are a mum-to-be. Efalex® Mother & Baby is a new fish oil supplement designed to keep the body’s essential fatty acids at an optimum level. During pregnancy, the growing baby often uses up the mother’s natural stock of fatty acids - so it’s important to keep these vital nutrients topped up.

So how can fish oil help you and your baby? Two of the key fatty acids found in Efalex® Mother & Baby are particularly important for foetal development:

Docosahexaenoic acid (DHA) – this fatty acid helps to promote cell turnover, encourage the healthy development of blood cells and form the building blocks of the brain, nervous system and eyes.

Arachidonic acid (AA) – one of the most abundant fatty acids in the brain, AA is vital for early neurological development as well as muscle development and strength.

It’s always good to see that products are supported by research. The 2010 placebo-controlled DOMInO trial, which involved nearly 2,400 pregnant women (who took either Efalex® Mother & Baby or a placebo) revealed a 60% reduction in slow developing cognitive and language skills in infants. The study also showed a 35% reduction in the incidence of low birth weight babies. Who knew that fish were so important?

Supplementation can also be helpful after your little bundle of joy has been delivered. Peter Clough, Technical Director at Efamol Ltd, explains: ‘After birth, breast milk supplies the DHA and AA that is required for your baby to continue its development. However, if the mother is not getting enough DHA in her diet and she also does not have enough DHA stored as fat, then that DHA will be taken from her brain. In fact, a woman’s brain can shrink by about 3% during pregnancy. Consequently, her body stores can become depleted resulting in health risks for her including post natal depression’.

If you fancy a bit of a fishy boost, you can purchase Efalex® Mother & Baby from large Boots stores. Want to know more about what you should be eating during pregnancy? Why not have a look at our nutritional advice page for details of nutritionists near you.

For foodies like us, fabulous website Love Your Larder (www.loveyourlarder.com) is an online Aladdin’s Cave of treats. Forget emeralds, rubies, diamonds and sparkling sapphires – we’d happily settle for spicy seasonings, terrific teas and mouth-watering vinegars. Now where did we put that lamp...

Designed to be the online equivalent to a farmers’ market, Love Your Larder sells a wide range of artisan products direct from the producers. There’s no longer any need to turn to mass-produced, heavily packaged supermarket offerings – simply place an order with Love Your Larder for a kitchen that’s packed full with delicious, healthy ingredients. And don’t forget to give us a call when your shopping turns up – we’ll be inviting ourselves round for dinner...

Here’s what Love Your Larder have to say about some of their favourite products on the site:

Skinny Tea by the Teashed

A delicious green tea renowned for boosting metabolism. The use of whole leaves within the bags means that the tea has a rich, rounded flavour and avoids the bitter after taste that plagues many green teas. We also think that the packaging is really fantastic.

100% Pumpkin Oil by Pumpkin Oil UK

An oil which is produced using methods that have barely changed over hundreds of years. It can only be made from the Styrian Pumpkin as these seeds are huskless. Each litre of oil takes approximately 8 pumpkins to make producing an oil with very unique qualities - whilst in the bottle it might appear a dark green colour, if you hold it up to the light and shake it appears red. The oil is rich in vitamins A, B, E, Zinc, Magnesium and Omega 3, 6 and 9.

Womersley Infused Vinegar

Available in a range of flavours such as Golden Raspberry & Apache Chilli and Strawberry & Mint as well as many others. These vinegars can be used to liven up an endless amount of dishes and work great as salad dressings without the need to mix with oil.

For a thousand and one nights of seriously tempting meals, head over to www.loveyourlarder.com and treat your taste buds. Want some more delectable dinner ideas? We’ve got lots more genie-ous tips and recipes on our food blog.

The most important meal of the day wouldn’t be the same without the quintessentially British boiled egg. And now every time you use these ‘egg’cellent ingredients, you can donate to another brilliantly British institution - Help For Heroes.

Buy ‘Eggs For Soldiers’ Free Range eggs for the ‘poultry’ sum of £1.69 from Tescos and Morrisons and they will donate 15p to support wounded servicemen and women returning from Afghanistan and Iraq. An amazing £100,000 has been donated by Tescos alone so far and with your help aim to give another £120,000 this year to care for our fabulous forces.

Perfectly packaged by nature, eggs provide a protein filled, slow release energy hit to keep even the hungriest tummy from rumbling until lunchtime. As if that wasn’t enough, they are also a rich source of vitamins B12 and riboflavin (vitamin B2). Chicken eggs are also a satisfying source of the fat-soluble vitamins A and D.

To get you started, here are two simple yet ‘egg’citing ideas for quick and healthy, feel-good food:

The Perfect ‘Egg and Soldiers’

Everyone loves a boiled egg, but timing them can be tricky. Follow these simple steps and you’ll never create a dry-yolked disaster again:

You will need: one egg per person, sliced bread (toasted), butter or margarine, a pinch of salt

• Take one medium to large egg per person (or two each if you’re feeling hungry)
• Boil enough water in a pan to cover the eggs and add a pinch of salt. This stops the eggs from cracking and running all over the place.

• Once boiling, gently lower your eggs into the water and time for exactly 4 minutes.

• Whilst your eggs are boiling, make your ‘soldiers’ by spreading bread or toast with butter and cutting into strips.

• Remove the pan from the heat and scoop out your eggs with a slotted spoon.

• Cut the top off your egg and dip away!

Eat Your Greens Omelette

This fabulous folic acid packed frittata-style dish is perfect for a healthy dinner and tastes just as good cold for a next-day light lunch:

You will need: 6 eggs, 200g (half a bag) spinach leaves, 1 large white potato (sliced), 1 tbsp olive oil, Half an onion (finely chopped), Salt and Pepper to season (serves 4)

• Boil a kettle full of water. Place the spinach into a colander over the sink and pour the boiled water over to ‘wilt’.

• Rinse your now-squishy spinach with cold water and squeeze the leftover liquid.

• Beat the eggs in a bowl with a small splash of water. Add salt and pepper to season.

• Heat your olive oil in a frying pan and add the potato slices and onion. Cook on a medium heat for 10 mins or until the potato is soft.

• Stir in the wilted spinach.

• Add the eggs. Cook gently, stirring every so often to prevent the base sticking until the eggs are starting to set.

• Pop under the grill to cook the top, watching to make sure it doesn’t burn. The frittata is cooked when it no longer looks ‘wet’ and feels firm and slightly springy to the touch.

• Slice to serve.

Tip: For an extra something, try adding a pinch of nutmeg to the eggs before beating them, it’s delicious with spinach. Other awesome add-ins include a little minced garlic, a few halved cherry tomatoes or a handful of grated cheese.

We’d all love to be able to whip up tasty, nutritious meals from scratch every evening - but the reality is that sometimes we’re just too busy.

Do you struggle to fit in being Jamie Oliver with working, attending parents’ evening and sorting out the laundry? Help is at hand in the form of No Added Salt – a healthy range of ready meals for kids. No, using the microwave doesn’t make you a bad parent...

No Added Salt (www.noaddedsalt.co.uk) was designed by Kay Shearing, who wanted to create nutritious meals for her young granddaughters. As well as being free from added salt, artificial flavours and preservatives, each dish contains plenty of hidden vegetables and herbs – giving your child the nutrients they need, even if they’re a fussy eater.

Kay says, ‘I’ve developed an amazing parsley concentrate, I add cauliflower in the mash, and even apples and parsnips in the sausages’. Forget the kids – we reckon mums and dads are going to want to stock up on these tasty meals for themselves!

No Added Salt ready meals will be available in stores in the Autumn, and can currently be ordered for delivery within the M25. The launch range includes classics such as chicken casserole, sausage and mash, spaghetti Bolognese and cottage pie. As if those dishes weren’t mouth-watering enough, there are another 24 in the pipeline – we can’t wait to try them when they come out.

If you like to do your bit for the environment, you’ll be glad to know that all No Added Salt packaging is recyclable. The company are also working with local suppliers to help reduce road miles on ingredients – hoorah!

Kay adds, ‘For a long time parents have been confused and sometimes intentionally mislead by food labelling. No Added Salt do not and will not do this. All our food has been cooked with the sole intention of providing children with the highest nutritionally rated food available, whilst also being tasty too’.

Now you’ve got dinnertime sorted, don’t forget to ensure that your little angels have a healthy lunch too with our back to school meal ideas. Really can’t get your head round the idea of having no salt in your life? Why not investigate halotherapy or floatation for some seriously salty relaxation.

As it’s Friday, a few of the Wahanda girls thought we’d pop out and treat ourselves to something tasty for lunch. There are veggies among us, so we decided to bypass the nearby sausage shop and instead made a beeline for vegetarian café Beatroot. And boy, we’re glad that we did...

Situated on Soho’s Berwick Street, this little gem offers a mouth-watering selection of hot and cold foods, all suitable for vegetarians. There are plenty of options to choose from (which is great if you are greedy like us and want to try a bit of everything). We loaded up our takeaway boxes - you can opt for small, medium or large - with lasagne, veggie sausage rolls, Greek salad, lentils, Moroccan tagine and rice salad. Needless to say, we’re feeling pretty full now...

All the girls were very impressed with the quality of the food at Beatroot – it’s varied, flavoursome and most importantly, healthy (just don’t mention the fact that we followed it up with cake). We’ll be heading back next week for some more veggie heaven, and we’ll also be shopping for some fresh fruit and veg at Berwick Street’s vibrant market. Sorry, sausage shop – meat is so yesterday...

Vegans, we know you are often overlooked – so you’ll be glad to know that Beatroot sells a variety of dishes that are completely free of animal products. Think that a cheeky bit of cake would finish your meal off perfectly? Have a look at our recent post on naughty but nice vegan cupcakes.

We’re berry excited (sorry) about What On Earth’s Organic Frozen Berry Bags. Featuring a range of different flavours, these bags are packed full with tasty fruit – perfect for a healthy snack. What on earth did we do without them?

Whether you fancy a taste of British summer or something a bit more tropical, What On Earth have a fruity treat to suit you. Choose from antioxidant cranberries and blueberries, exotic mango or pineapple pieces, raspberries, strawberries or juicy blackcurrants. Can’t make your mind up? Help is at hand for the indecisive in the form of Big Berry Boost – a mixed bag of blueberries, raspberries and strawberries. Eating healthily has never been so tempting...

We think these berries would be great eaten on their own, but if you fancy being more creative, why not try some of the following ideas:

• Blend your favourite berries in a tasty smoothie
• Stir some berries into yoghurt before freezing – a delicious alternative to ice cream
• Add to your favourite dessert for some fruity flavour
• Freeze berries inside ice cubes to brighten up summer drinks

If you can’t wait to chill out with these frozen treats, check out www.whatonearth.co.uk for details of suppliers. Got any great ideas for how to use these berries? Let us know via Twitter – we love to chat with other foodies.

We’ve come to the last recipe in our series from British Onions (www.onions.org.uk), and we have to say we feel a little mournful. We don’t know about you, but we’ve really enjoyed our onion education – who knew that these fantastic vegetables were as healthy as they are flavoursome?

Over the past couple of weeks we’ve cooked up a tasty tagine, made ourselves some warming soup and prepared a healthy summer salad. And the best part? All these delicious dishes have contained antioxidants to protect our bodies and chromium to keep our energy levels up.

The fourth meal idea from British Onions is no exception. We do have to attach a warning to it, though: this recipe is so mouth-watering you may find yourself dribbling on your keyboard...

Goat’s cheese brulé with orange, red onion and watercress salad

Serves: 4

You will need:

• ½ red onion, sliced into thin rings
• 1 fennel, halved then thinly sliced
• 2 oranges segmented
• 1 chicory, torn into separate leaves
• 20 radishes, thinly sliced
• 1 bunch watercress
• 2 small goat's cheeses, cut in half horizontally
• 2 teaspoons caster sugar
• Juice ½ orange
• 1 teaspoon red wine vinegar
• Salt and pepper
• 2 tablespoons of good olive oil

Method:

1. Prepare all of the salad vegetables and place into a salad bowl. Make the dressing by whisking the orange juice, red wine vinegar, salt and pepper and olive oil.

2. To brulé the goat's cheese you can either use a cook's blowtorch or a hot grill.

3. If you’re using a blowtorch: Sprinkle half a teaspoon of sugar onto the open side of the cheese and grill the top until the sugar has melted and the cheese is golden and slightly charred.

4. If you are using the grill, make sure you place the cheese on an oiled surface, the grill is really hot and you do it on the highest shelf. That way the cheese is less likely to melt and spread out.

5. Toss the salad well in the dressing and serve between 4 plates. Top with a slice of goat's cheese and serve.

Wondering what to make for dinner next? Keep an eye on our food blog for more great recipes coming soon...

Like the idea of a collagen boost but not nuts about needles? Don’t give yourself any more worry lines fretting about it. Pure GOLD COLLAGEN® is a collagen beauty drink that helps to fight fine lines and wrestle with wrinkles – so you can get perfect skin without any injections.

The idea of drinking collagen may seem strange to us Brits, but Japanese women have been a fan of this beauty trick for a while. Pure GOLD COLLAGEN® combines hydrolysed collagen with hyaluronic acid to deep-moisturise the skin and plump the dermis. It also improves the skin’s elasticity and prevents the formation of deep wrinkles – always good to hear.

Why drink collagen instead of using a cream? Most creams only work on the outer layer of skin. Taking ingredients orally means that they can get to work more easily on the deeper levels of skin, giving more effective results. Pure GOLD COLLAGEN® also tastes much nicer than supplements in pill form - good news if you're sick of all those tasteless tablets.

Tony Sanguinetti of MINERVA Research Labs, the UK company which has developed Pure GOLD COLLAGEN® for women in Europe, says: ‘I believe collagen drinks are going to get big in the future because they work in a different way to creams. The collagen drink can be either complementary or a natural alternative to invasive treatments like Botox and fillers.’

Drinking just 50ml of Pure GOLD COLLAGEN® a day for four weeks could help you to see a whole new youthful you. Fancy giving it a go? You can purchase the drink from www.gold-collagen .com. Alternatively, why not brave the needles and check out our deals on cosmetic injectables and collagen fillers.

You look after the windows in your house, so why not look after your body’s windows too? Good eye care doesn’t just consist of visiting the optician (although that’s not a bad place to start). We’ve got some great healthy eating tips to help keep your peepers in top condition – so you can make sure you score Brownie points next time you read that eye chart.

Carrots

No surprises there. We’ve all grown up being told that carrots are good for our eyes, and there is certainly some truth in it – although they won’t give you perfect night vision (sorry folks). These healthy roots are rich in Beta-carotene, a substance that is converted into vitamin A in the human body and helps to maintain the surface linings of the eyes. Hated the boiled carrots that you got served when you were at school? Try eating them raw instead, dipped in some tasty hummus.

Tuna, salmon and mackerel

Make ours a plate of sashimi. Cold water fish contain DHA, which helps to support cellular membranes and can be beneficial to those with dry eyes or macular degeneration. We reckon that’s a pretty good excuse to treat yourself to some sushi...

Spinach

Popeye must have been able to see for miles...This leafy green contains lutein, a yellow pigment that defends the macula against sun damage and blue light. Does spinach make you think of green mush in cans? Buy it fresh to add to salads and stir fries and you’ll change our mind about these healthy leaves in no time.

Onions and garlic

Looks like it’s time to embrace the eating habits of the French. Onions, garlic and shallots are rich in sulphur, which aids the production of glutathione – an important antioxidant for protecting the lens of the eye. Stuck for ideas on how to use onions? We’ve got some fantastic recipes from British Onions on our food blog.

Blueberries and goji berries

Hold up – carrots may not help you to see better in the dark, but certain berries can. Scientists have discovered that eating blueberries or goji berries can help reduce the time taken by the eyes to adapt to darkness, as well as improving vision in poor light. Snack on some berries during the day, or consider taking a blueberry supplement to give your vision a boost.

Not had your eyes examined in a while? We can help you to find an eye test near you. All that we ask in return is that you make sure to eat your carrots...

We’ve already posted two great recipes for tasty tagine and super soup, and now we have a third dish from British Onions for you to add to your repertoire. This recipe calls for the onions to be cut into large wedges – good news if your eyes tend to get a bit watery when chopping for too long.

Hadn’t realised that onions were health heroes? These kitchen staples are full of antioxidants that help to protect against disease. And what’s more, the dressing for this slimming salad contains immunity boosting honey and black pepper to improve digestion. Now that’s what we call guilt-free eating...

Roasted red onion and white bean salad

Serves: 4

Preparation time: 25 minutes

Cooking time: 25-30 minutes

You will need:

• 4 small red British Onions, cut into wedges
• 2 red peppers, cored, deseeded, quartered
• 1 orange or yellow pepper, cored, deseeded, quartered
• 6 Tablespoons olive oil
• 2 x 410g/141/2oz cans haricot beans, drained
• 75g/3oz chilled sunblush tomatoes in oil
• 50g/2oz marinated black olives, optional
• Juice of 1 lemon
• 1 teaspoon honey
• Salt and coarsely crushed black pepper
• Small bunch fresh basil or marjoram, finely chopped
• 150g/5oz feta cheese, drained, crumbled
• 1 cos lettuce

Method:

1. Put the onion wedges into a roasting tin with the peppers, drizzle with half the oil and roast in an oven preheated to 200°C/400°F/gas 6 for 30 minutes or until the onions are softened and the skins of the peppers blackened.

2. Wrap the peppers in foil and set aside for 10 minutes. Meanwhile, make the dressing by mixing the remaining oil with the pan juices, lemon juice, honey and some seasoning in a small bowl then mix in the herbs.

3. Add the drained beans, onions, drained sun blush tomatoes and olives (if using) to a salad bowl. Peel the skin away from the peppers, cut into strips and add to the salad. Sprinkle with the feta, then add the dressing and gently toss together. Serve spooned over the lettuce leaves.

Top tip:

If you plan to take this salad on a picnic or as a work lunch, then pack the lettuce leaves separately in a plastic bag and top with the bean salad just before serving. This will ensure that the dressing doesn’t wilt the leaves.

You can find out more about British Onions at www.onions.org.uk. And don't forget to have a look at the other great meal ideas and recipes on our food blog...

We never cease to be amazed by the little acts of kindness that make the world go round. Vegan cupcake shop Ms Cupcake claim to sell the naughtiest vegan cupcakes in town - and as we’ve discovered, they’re really quite nice, too...

Following yesterday’s looting and rioting in South London, the Brixton-based business helped to spread the love this morning by handing out cakes for free – a breath of fresh air in the face of violence and vandalism. And what better way to cheer people up than with a batch of colourful cakes?

A treat for the eyes as well as the tastebuds, these inspired creations are entirely free of animal products, making them suitable for vegans and those who are lactose intolerant. They also come in more flavours than you can shake a stick at - Blueberry Cheesecake, anyone? Strawberry Mango? Lavender? Well, we don't mind if we do...

Fancy having your (ethical) cake and eating it? Head to Ms Cupcake (www.mscupcake.co.uk) for a feel-good feast. And don’t forget to let us know what you think via Twitter!

Had your fill of finger painting recently? As much as you love your little treasures, there comes a point when you start counting down to the beginning of the school term. But although sending the little ones back to school means you no longer have to endure hours of Cartoon Network (phew!), it can be worrying for some parents. Find yourself fretting about your child’s diet? We’ve got some great advice from Nutri Centre to put your mind at rest. Lunch boxes at the ready...

What should I feed my child for breakfast?

We all know that a good breakfast is vital for keeping up levels of energy and concentration during the morning. According to Nutri Centre, a bowl of wholegrain sugar-free cereal is a brilliant way to give your child the best possible start to their school day. Alternatively, why not give them some muesli topped with nuts and fresh berries, or some tasty scrambled egg on wholemeal toast for a filling meal that will keep them going until lunch.

What should a healthy packed lunch contain?

Speaking of lunch: Jamie Oliver may have done a lot for school dinners, but if you have concerns about the meals at your child’s school, preparing a healthy packed lunch may be the solution. Nutri Centre recommend trying to combine two servings of fruit and veg, in addition to a good protein source. Let your child choose a nice fun lunch box, and try filling it up with some of these suggestions:

• Wholemeal bread sandwich with free-range fresh turkey slices and some slices of cucumber or cherry tomatoes
• Small sticks of raw carrot or cucumber with a little pot of hummus
• Chicken legs left over from the Sunday roast (choose a free range and preferably organic chicken)
• Natural yoghurt (a sugar-free, live yoghurt if possible) mixed with a few chopped nuts and raisins or goji berries that they can mix with it if they want
• Small pot of cherry tomatoes
• Fresh fruit, for example - apple, pear, apricots or a small pot of cherries or raspberries
• Two to four oatcakes with a few slices of any good quality cheese (preferably organic) or hummus and some cherry tomatoes
• A hardboiled egg
• A small pot of brown rice salad (mix cooked brown rice with sweet corn, cherry tomatoes and small cucumber chunks, with a teaspoon of olive oil, a pinch of natural sea salt and a squeeze of lemon juice)

Should I be giving my child supplements?

Even if your child generally has a healthy diet, you may find you need to give them some supplements too, especially if they are tired or run down. Here are some of the products that Nutri Centre recommend to help you keep the apple of your eye nice and healthy:

Multivitamin supplements – a good multivitamin supplement (for example Nature’s Plus Animal Parade Gold) can help your child maintain optimum energy levels during the day –helping them to work hard and play hard too.

Beta glucan supplements – these supplements are thought to have a beneficial effect on the immune system – brilliant for helping protect children against all those nasty bugs that go round at school. Try a product like Immiflex Kids to help stop your family from feeling under the weather.

Fish oil – A good children’s fish oil can help reduce hyperactivity and encourage kids to concentrate in class. But don't liquidise the goldfish - we reckon it’s probably best to stick to something like MorEPA Mini Junior capsules.

Neem-based shampoos – These aren’t supplements, but they are a handy weapon for anyone to have in their parenting arsenal. Head lice are a common problem amongst children of school age – a herbal shampoo such as Vogel ‘Neemcare Riddance Shampoo’ will help to show those pesky parasites who’s boss.

Visit the Nutri Centre website (www.nutricentre.com) for more information on how you can look after your child’s wellbeing. Want some ideas for family-friendly healthy meals? We’ve got some great recipes for you to try on our food blog.

Wondering what to have for dinner? We've got another fantastic recipe from British Onions to share with you. As we mentioned at the beginning of our tagine recipe, onions are the unsung heroes of cooking. Often overlooked, these tasty vegetables can help to maintain energy and hormone levels, in addition to protecting the body against disease. We're on a mission to start including more of them in our diet...so if you see someone walking down the street with a string of onions round their neck, that's probably one of us.

Red onion and roast cherry tomato soup with pesto croutons

Serves: 4-6

You will need:

• 1.250kg/ 2lb 12oz cherry tomatoes

• 3 cloves garlic, chopped

• 4 red British Onions, finely sliced

• 10 basil leaves

• 4 tbsp olive oil

• 2 tsp red wine vinegar

• 2 tsp Brown sugar

• 250ml/9floz vegetable stock

• Sea salt & freshly ground black pepper

• Pesto croutons

• 2 tbsp pesto

• 3 tbsp olive oil

• 6 slices of ciabatta bread, torn into pieces

Method:

1. Preheat oven to 220C/375F/ Gas No 5. Put the cherry tomatoes, garlic, 2 onions and

basil onto a tray and drizzle with 2 tbsp oil. Sprinkle with sea salt and black pepper. Bake

for 30- 40 minutes until the tomatoes are browned.

2. Mix the pesto, 3 tbsp olive oil and bread together in a bowl, ensuring the bread is evenly

covered. Spread the croutons onto a baking tray and bake for 5 minutes in the oven with

the tomatoes. Turn the croutons and bake for a further 5 minutes. Put to one side.

3. Put the rest of the olive oil in a pan and gently fry the onions for 10- 15 minutes, add the

vinegar & sugar. Cook for a further minute.

4. Liquidize the roast tomato mixture. Add half the fried onion and stock. Reheat the soup &

check the seasoning.

5. Serve with pesto croutons and garnish with the remaining fried onion.

'New York City has no power, and the milk is getting sour, but to me this is not scary, 'cause I stay away from dairy...'

There may not be a power cut at the moment, but there are plenty of other good reasons to heed Friends character Phoebe Buffay's advice on dairy. Whether you have food allergies and intolerances, are watching your weight or are simply looking to follow a healthy diet, Worthenshaws-Freedom Rice and Oat drinks can provide you with a tasty non-dairy alternative to cow's milk. Move over, cows – there's a new kid on the block...

Worthenshaws-Freedom was created by young mum Kirsty Henshaw and received backing last year from Peter Jones and Duncan Bannatyne, two of the 'dragons' from the BBC's Dragon's Den. The launch of the new rice and oat drinks follows the success of a range of frozen desserts last year, and they have been designed to appeal to the whole family – good news if your lot tend to be a bit fussy.

The Freedom Rice and Freedom Oat drinks are both free from dairy, sugar, gluten, soya, cholesterol and lactose, so are suitable for people with a wide range of food intolerances. Looking for a bit of a health boost? Both drinks contain protein, iron, fibre and calcium to help keep your body in good working order. Freedom Oat drink also contains B vitamins, vitamin E and folic acid, whilst Freedom Rice drink contains over 10 enzymes to aid digestion. Who knew that you could pack so many good things into one carton?

Kirsty says, 'My son Jacob is intolerant to dairy and has always been the inspiration for my products.  I’m so pleased that he can now enjoy the simple things that most of his friends take for granted like breakfast cereals with milk. 

'As well as my products being suitable for those with allergies and intolerances, it has always been important for me to create products that taste great and can be enjoyed by everyone. The Oat and Rice drinks really can be enjoyed by the whole family as a delicious alternative to dairy milk.'

Fancy trying the Freedom Rice and Freedom Oat drinks out for yourself? The drinks are perfect for pouring over cereal, adding to sauces or drinking warm before bedtime. Purchase yours from ASDA to see what you think – but ssh, don't tell the cows.

Seafood lovers - prepare to have your tastebuds tingled. The second of our recipes from salad specialists Florette combines juicy prawns with the earthy taste of ruby chard to create a great summer dish. Add to that a delicious Asian-style dressing and you’ve just found your new favourite light lunch...Make sure you save some for us!

Duo lambs lettuce and ruby chard with Asian prawns

Preparation time: 15 minutes

Serves: 4

You will need:

• 1 bag of Florette Duo Lambs & Ruby Chard
• 100g/4oz mange tout
• 150g/5oz cherry tomatoes
• 3 spring onions, trimmed
• 225g/8oz cooked tiger prawns
• 1 red chilli, deseeded and sliced
• 2 tbsp reduced sodium soy sauce
• 1 tbsp rice wine vinegar
• 1 tbsp vegetable oil
• 1 tsp caster sugar

Method:

Cook the mange tout in boiling water for 1 minute, drain, then rinse in cold water and drain again. Thinly slice the mange tout and place in a bowl. Chop the tomatoes in half. Thinly slice the spring onions into strips.

Toss together the mange tout, tomatoes, & spring onions. Add the chilli, soy sauce, vinegar, sugar and prawns and toss together again. Leave to marinate for 5 mins.

Add the salad leaves then toss together before serving.

The new Florette Duo range combines popular salad leaves in a handy 70g bag – helping to take the effort out of preparing delicious meals. Want to find out more? Visit www.florette.com for some summer salad inspiration.

Think you know your onions? You may be surprised to find out that this staple ingredient has a variety of different health benefits. Not only are onions a tasty base to all sorts of dishes, but they also contain high levels of illness-fighting antioxidants, in addition to chromium – a mineral which helps maintain a healthy balance of hormones and prevent a drop in energy levels. And that’s not all these clever vegetables can do – a recent study has found that onions contain GPCS peptide, which can help inhibit loss of bone minerals and calcium. That’s worth a bit of onion breath, surely...

Before you swap your lunchtime apple for a raw onion, have a look at this recipe from British Onions. Their tasty tagine is a great way to get more onions into your diet, and it also contains garlic, ginger, almonds and cranberries – all brilliant for your mental and physical wellbeing. Time to put your apron on...

Lamb and onion saffron tagine

Serves: 4

You will need:

• 4 tbsp olive oil
• 1kg/2lb/4oz lamb, cut into 5cm/2” cubes
• 3 large British Onions, cut into 8 segments
• 1 clove garlic, crushed
• 2 ½cm/1” fresh ginger, chopped
• ½ stick cinnamon
• 6 saffron strands
• 1x 400g/14oz tin tomatoes
• 600ml/1pt chicken stock
• 400g dried couscous
• 10g/1/4oz butter
• 25g/1oz blanched almonds
• 25g/1oz dried cranberries
• 1 handful coriander, chopped

Method:

1. Preheat the oven to 190C/375F/Gasmark 5

2. Heat 2 tbsp oil in a pan and fry the lamb until browned. Remove from the pan.

3. Heat the remaining oil and fry the onion and garlic for 10 minutes until softened. Add the ginger and cook for 1 minute. Add the cinnamon, saffron, tomatoes and stock. Bring to the boil, remove from the heat and add the lamb.

4. Cook in the oven for an hour to an hour and a half until the meat is tender.

5. For the couscous: Heat the butter and fry the almonds for 1 minute until golden brown then add the cranberries.

6. Make the couscous according to the packet instructions with either hot water or stock.

7. Add the almonds and cranberries to the couscous then sprinkle with fresh coriander to serve alongside the tagine.

Fed up with all those lotions and potions cluttering up your bathroom shelves? If you are looking for a less stressful way to improve your skin, all you need to do is make a few adjustments to your diet. Start including some of these tasty and nutritious foods in your meals to give your skin a natural boost and leave you looking healthy and radiant. You’ll be able to throw out those old pots of skin cream in no time – making it easier to find your toothbrush in the morning. Hooray!

Berries

Skin feeling the strain of your busy routine? Put down your Blackberry and snack on some blueberries. These tiny fruits are bursting with antioxidants which target free radicals and prevent damage to skin cells. Why not scatter a handful of mixed berries over your cereal in the morning for a tasty twist – trust us, your complexion will really thank you for it.

Citrus fruits

Skincare just got juicy. We all know that eating citrus fruits can help to boost our immune system, but did you know that they’re great for your skin too? Vitamin C and bioflavanoids found in lemons, oranges, grapefruits and limes help to encourage the body’s collagen production, keeping skin nice and supple. Bored with orange juice? Try eating a fresh grapefruit for a refreshing breakfast, or adding citrus fruits to fruit salad.

Salmon

We mentioned salmon in our post on healthy eating tips for great hair, and now we’ve got another great reason for including this versatile fish in your diet – it’s good for your skin, too. Salmon contains a high concentration of fatty acids which are essential for nourishing the skin and helping to avoid wrinkles. Serve grilled with some leafy green veg or a summer salad for a delicious dinner that will leave you feeling wonderfully healthy and smug.

Sunflower seeds

Not just a pretty flower. Sunflower seeds are high in vitamin E, which helps to prevent the ageing of skin cells. Simply scatter over salads or keep by your desk as a snack to help stave off hunger pangs during the day.

Water

Water is vital for keeping skin cells hydrated and getting rid of toxins. You might be sick of hearing about how you should be drinking 8 glasses of water a day, but one thing’s for sure – it’s a much cheaper way of looking after your skin than investing in an expensive cream or serum. Can’t face another glass of H2O? Alternate your intake with cups of green or black tea, which both contain a variety of antioxidants to help keep you nice and healthy.

Looking for other ways to rejuvenate your skin? We’ve got lots of great deals and offers on facials and body exfoliation treatments to get you looking fresh and new in no time.

The sun has finally come out – and it’s about time, too. We’ve been waiting for months for some hot weather, and now that it’s here we intend to enjoy every moment of it. That’s why we’ll be cooking up this tasty salad, recommended to us by prepared salad specialists Florette. Bursting with flavour but light enough to enjoy in a heat wave, this dish is a great way to get your greens without disappointing your taste buds (or your waist line!).

Duo lambs lettuce and rocket with asparagus and pancetta

Serves: 4

You will need:

• 1 bag of Florette Duo Lambs Lettuce & Rocket
• 250g of asparagus tips
• 130g of pancetta
• 100 ml of French dressing
• 1 tsp of honey

Method:

Boil the asparagus tips for approximately 4 minutes until tender. Gently fry the pancetta until crisp and golden. Drain on kitchen paper and cut into bite-sized pieces.

Mix the honey with the dressing and pour over the salad. Toss the salad lightly with the pancetta. Top with the asparagus and serve.

The new Florette Duo range combines popular salad leaves in a handy 70g bag – helping to take the effort out of preparing delicious meals. Want to find out more? Visit www.florette.com for some summer salad inspiration.

We recently wrote about slathering bee-derived products on our skin, and now we're turning our attention to one of the more traditional uses for honey – eating it. General Food Merchants (GfM) have just announced the launch of their Organic Wellbeing honey collection, which is designed to taste great as well as being nice and nutritious. We reckon the range is going to cause quite a buzz...

Not content with just sticking to honey (no pun intended), GfM have also blended royal jelly, propolis and pollen to create a range of spreads that are packed full with natural antioxidants, vitamins, minerals and enzymes. Not only will these healthy honeys taste great on toast or drizzled over porridge – they will also enhance your immunity and general wellbeing. Now that's what we call a multi-tasking breakfast...

Rachel Argyle, Director of GfM, says, 'Honey is bursting with natural goodness but it’s only one element of the remarkable foods created by bees; we wanted to harness all the treasures of the hive and combine them to create a fully organic, healthy range of honey supplements.  

'The amazing success of Manuka proves how interested consumers are in the natural health properties of honey. Our new range showcases the excellent benefits of other bee products and how they can be a delicious and nutritious way to support daily wellbeing. Winning a highly prized 3 Star Gold Great Taste Award just as we launch these products gives me incredible confidence that they will be very well received.'

Got a sweet tooth? You can find out more about GfM's Organic Wellbeing collection and their award-winning Manuka honey at www.gfmhoney.co.uk. Fancy being queen bee instead of a worker bee for a bit? Treat yourself to a honey facial or honey massage and you'll feel like royalty in no time.

At Wahanda HQ we love a good tea break. But instead of reaching for the green tea, today we’re drinking ours black –as a new research paper has shown that black tea and green tea offer the same health benefits. More choice at tea time? Sounds great to us. We might even treat ourselves to a sneaky biscuit too...

Although there is a popular belief amongst consumers that green tea is better for the body than black tea, a new paper published in Network Health Dietitians has shown that this is just a myth. Derived from the same plant, Camellia sinensis, black and green teas contain similar compounds – and therefore have similar health benefits. Good news if a green brew just isn’t your cup of tea...

The research paper explains that both types of tea can help to improve vascular function, reducing a person’s risk of strokes. Drinking black tea can also be beneficial with regards to diabetes, cancer and dental health. Who knew that a cuppa could be so good for you?

Freelance dietitian, Dr Carrie Ruxton, says, 'Overall, black and green teas seem to offer identical health benefits at intakes of around 4 cups per day for black tea and 5-6 cups per day for green tea (due to the smaller cup traditionally used). However, because of its relative popularity, lower cost and wider availability, people in the UK will be more likely to get their daily Camellia sinensis from black tea.'

All this talk of tea making you thirsty? Whilst we pop the kettle on, why don’t you check out some of our spa days including afternoon tea – perfect for a pampering treat.

Do you find it hard to get going before work? The second of our recipes from therapist Laura Jones is for a healthy breakfast that will really kickstart your day. Just make sure you cook up a big batch, as it’s so good you won’t want to share it…

Right, we’re feeling peckish - over to Laura for some culinary expertise!

Breakfast pudding

In Chinese medicine breakfast is the most important meal of the day and one of the best meals to start with is a medicinal porridge or congee.

Congee (a little like a rice pudding) has been used for centuries for its nourishing qualities. It supports liver function and nourishes the kidneys, while enriching yin - the nourishing aspect of your energy. Best of all, this version with mulberries is great for brightening the eyes - leaving you bright eyed and bushy tailed for the day!

This recipe will support your energy throughout the day stopping you from getting that mid-morning slump and will help support your immunity by strengthening your digestion - helping to maintain long-term health.

You will need:

• 30g (or dry, 20g) mulberries
• 50g glutinous rice (Nuo Mi)
• Honey to sweeten if needed.

Method:

1. Wash rice. Soak in water for approximately 1 hour. Remove and drain.

2. Cook rice in usual method.

3. Place cooked rice into a pot and bring to a boil with the 500ml of water. Add the sugar and mulberries. Mix well. Add more water as needed to adjust consistency. Bring to a boil and serve.

This can be prepared the night before and keeps well in the fridge for a few days. Make a batch and gently warm each morning before serving.

Laura Jones is a practitioner of traditional Chinese medicine, acupuncture, and reiki. She can be found at Content Beauty and Wellbeing in Marylebone, imparting her wellbeing wisdom on a daily basis.

As a practitioner of traditional Chinese medicine, acupuncture, and reiki, therapist Laura Jones really knows her stuff when it comes to health and wellbeing. Luckily for us, she’s more than happy to share her top tips – which is why we have two of her fantastic recipes to share with you this week. Over to Laura…

Vegetable juice for fading spots and acne

These ingredients are considered to be cooling and detoxifying in nature according to Chinese medical theory and as such have a calming and soothing effect on the skin. Tomatoes and pears are also considered to be have anti-ageing properties as they support the yin aspect of one’s energy which helps to moisten and nourish the skin, keeping it supple and youthful.

You will need:

• 100g of celery
• 200g of tomato
• 150g of pear
• 15mls of lemon juice

Method:

Juice the fruit and vegetables together and add the lemon juice at the end. Prepare a fresh batch and drink it each day.

Want to benefit from more of Laura’s wisdom? You can find her at Content Wellbeing and Beauty in Marylebone.

You’ve tried all the latest shampoos, invested in a posh conditioner and been for a blow dry - but you still don’t look like the models in the hair adverts. Have you considered that it might be your diet standing between you and terrific tresses? Well, they do say that you are what you eat...

Before you tear all your hair out in frustration, have a look at our tips on what to include in your diet to help keep your hair healthy. All of these foods are high in nutrients that will fortify your follicles and leave your mane looking strong and shiny. Race you to the supermarket...

Salmon

Make sure there’s something fishy going on at dinner time. Salmon is packed full with important omega-3 fatty acids which are great for keeping your hair and scalp in good condition – and it also contains vitamin B12, which boosts hair growth. Think that fish are friends, not food? You’ll be glad to learn that you can also get omega-3 fats from flaxseed.

Whole grains

Whole grains contain zinc, iron and B vitamins that will help keep your hair in tip top condition. Start the day off with some whole grain toast or a bowl of whole grain cereal – your hair will thank you for it and you won’t have a rumbling stomach during that morning meeting.

Beans

Keep your finger on the pulse. Soy beans, kidney beans and lentils contain high levels of iron, which helps your blood to get enough oxygen to the scalp and promotes healthy hair growth. They also contain lots of protein and biotin, a nutrient which helps to protect against brittle hair.

Low fat dairy products

Low fat dairy products such as milk and yoghurt contain calcium, a mineral which is vital for keeping hair nice and strong. Cow’s milk also contains iodine, which experts have suggested may be good for hair growth – another good reason to have a bowl of cereal in the morning.

Almonds

These nifty nuts are a good source of Vitamin E, which is important for strong and shiny hair. They also contain plenty of iron, which helps to keep the circulatory system healthy and prevent hair loss. Snack on almonds at work to keep you going and not only will you have luscious locks – you’ll also be able to beat that afternoon slump. We know what we’ll be reaching for next time we feel peckish...

Looking for other ways to keep your barnet looking beautiful? Check out our deals on haircuts to banish split ends, or our offers on conditioning treatments to restore some va va voom to dry or damaged hair. You’ll have traffic-stopping tresses in no time...

Sick of all the tasteless sandwiches that seem to be on offer in the shops? It’s time to take matters in to your own hands with a tasty and healthy homemade lunch. Our lovely Wahanda copywriter Melanie has shared with us her recipe for baba ganoush, which makes a great lunch or mid-afternoon snack.

Warning: this delicious dip contains garlic, so although it’s a fantastic boost for your heart and immune system, it’s probably best not to eat it just before that important meeting.

You will need:

• 3 aubergines
• 2 cloves garlic, chopped finely
• 150g tahini paste
• Handful coriander, chopped (freeze dried coriander works too)
• Juice of 1 lemon
• Tbsp olive oil
• Salt and pepper to taste

Method:

Pre-heat the oven to 180. Prick the aubergines’ skins with a fork and then char by placing on a lit stove and turning (they will go black and wrinkly). Place in the oven on a tray and cook for 30 mins (until soft).

Combine all other ingredients in a bowl. Scoop the flesh out of the aubergines into the mixture and blend until smooth.

Serve cool with vegetable sticks or pitta, or as a spread on sandwiches or crispbreads. For a more work-friendly version, you can always add less garlic.

Calling all foodies – we’ve got another healthy treat to tickle your taste buds. Our third recipe courtesy of Summer Avocados is by Jenny Morris, AKA The Giggling Gourmet. Bursting with flavour and full of goodness, this guacamole would be perfect served with flatbreads and summer drinks. Cheers!

Guacamole

Serves: 6

You will need:

• Zest and juice of 2 fresh limes
• 3 tbls olive oil
• 1 medium red onion chopped
• 4 firm ripe tomatoes chopped
• ½ bunch roughly chopped coriander
• ½ cup chopped parsley
• 2 green chillies chopped
• 1 clove crushed garlic
• Salt and freshly ground black pepper
• 3 firm ripe Summer Avocado pears peeled and diced at the last moment

Method:

Place all the ingredients except the avocado into a large bowl and gently mix together. Place in the fridge for an hour, then just before serving stir in the avocado so it keep its shape and doesn’t become too mushy.

Tip: For a truly South African guacamole with a twist, stir in some smoked snoek - if you can’t find smoked snoek, flaked smoked mackerel would be fabulous!

You can add an extra mashed avocado to the chopped ingredients before you stir in the chopped avocado if you want it to be a little creamier.

Free booklet for all

Sound good? If you want some more tasty treats to inspire your culinary skills, request your free 24 page Summer Avocado recipe booklet by either emailing summeravocados@rt-com.com, or you can send a postcard to: Summer Avocado Recipe Booklet, 26 Fitzroy Square, London, W1T 6BT.

The weather may be a bit gloomy in the UK at the moment, but at Wahanda we’re staying optimistic. Come August we could all be sizzling in a heat wave, so we reckon it’s best to be prepared. That’s why we were so excited to learn that drinking pomegranate juice could help to protect our skin from UV damage, as well assisting in the fight against flab. Time to replace our morning tea break with a pomegranate juice break...

We’ve all heard pomegranates described as a superfood, but what is it that makes them so super? Pomegranate juice contains plenty of natural antioxidants that increase the body’s defences. The polyphenol antioxidants found in the fruit are particularly important in the summer, as they help to protect the skin against the sun’s harmful UV rays – a great reason to make pomegranate juice one of your five-a-day.

Adam Pritchard, CEO of pomegranate juice makers Pomegreat, says: “Of course, the best way to stay safe in the sun is to wear plenty of high factor sunscreen and to stay in the shade. But we can all take care of ourselves from the inside as well as the outside, and we’re delighted that pomegranate juice gives us added sun safety.”

Beach babes will be excited to know that protecting your skin isn’t all this impressive fruit can do – it can also help you to achieve the perfect bikini body. A study at Queen Margaret University in Edinburgh has found that pomegranate juice may help to reduce fat in the abdominal area. Time to say goodbye to that pesky paunch...

If you fancy pouring yourself a glass of pomegranate juice while you wait for the sun to come out, you can purchase Pomegranate Pure from Waitrose and Morrison’s. Not so optimistic about the weather? Have a look at our offers on spray tanning to help you fake that sun-kissed look.

Looking for an innovative dessert that fits in with your healthy eating plan? Look no further. Our second recipe courtesy of Summer Avocados is for an unusual fruit salad that is sure to get your dinner guests talking. Move over, cheesecake – not only is this dessert tasty, it’s full of nutrients too!

Balsamic avocado and mango salad

Balsamic brings the sweetness out of the fruit to create a delicious simple summer dessert.

Preparation Time: 5 minutes

Serves: 4

You will need:

• 2 Summer Avocados, halved, stoned and peeled
• 2 tsp lemon juice
• 2 mangoes, peeled and sliced
• 12 raspberries
• 1 tbsp icing sugar
• 1 tbsp balsamic vinegar
• Crème fraîche, to serve

Method:

1. Slice the avocados and toss in the lemon juice. Layer the avocados and mangoes on a plate and sprinkle with a few raspberries.

2. Sieve over the icing sugar and leave for 5 minutes. Just before serving drizzle with the balsamic vinegar. Serve with crème fraîche.

Free booklet for all

Sound good? If you want some more tasty treats to inspire your culinary skills, request your free 24 page Summer Avocado recipe booklet by either emailing summeravocados@rt-com.com, or you can send a postcard to: Summer Avocado Recipe Booklet, 26 Fitzroy Square, London, W1T 6BT.

All clogged up? If you feel bloated and drained of energy it could be time to give your body a break.

Poor digestion caused by factors such as stress and unhealthy diet can leave vital organs such as the liver, stomach and colon unable to function at an optimum level – meaning that you are left feeling less than 100%. Luckily, we’ve got some tips to help you cleanse your system and kick start a healthy lifestyle. We don’t believe in making things complicated, so our advice should all be nice and easy to digest...

Vitamin C

Vitamin C is an important antioxidant that can help prevent against stress and maintain a healthy immune system. It’s also great for detoxing, as it neutralises pollutants and protects against free radicals. Can’t face another glass of orange juice? Broccoli, strawberries, cauliflower and brussel sprouts are all rich in vitamin C too, so next time you’re in the supermarket make sure you load up on fresh fruit and veg.

FibreDetox

Available from www.betteryou.uk.com, FibreDetox is a herbal formulation designed to cleanse the body of all those nasty toxins. FibreDetox contains psyllium husk, vitamin C, riboflavin, calcium, magnesium and potassium – all of which help to keep your body nice and healthy. And the good news is it’s tasty, too – just mix with water for an apple-flavoured drink.

NOSH Detox

Sometimes a good detox is exactly what you need to get your system in good working order. The Wahanda Tasters love NOSH, a detox programme that’s delivered to your doorstep for ultimate convenience. This detox will rehydrate the body and eliminate toxins, leaving you feeling energised, refreshed and glowing. Not got the time for a full detox? Try NOSH’s weekend programme for a quick fix that will have you bright-eyed and bushy-tailed come Monday morning.

Colonic hydrotherapy

It may not be the most glamorous of treatments, but many people swear by colonic hydrotherapy for keeping their digestive system healthy. During treatment, purified water is used to flush out toxins from the colon, leaving you feeling nice and cleansed. Intimidated by the idea of colonic hydrotherapy? Why not try colonic massage therapy for a less invasive way to give your gut a spring clean.

Inspired by our tips? Follow your gut feeling and check out our nutritional treatments page to find out where you can get expert advice near you.

On our quest for the cream of the crop when it comes to healthy food and delicious drinks, we came across Summer Avocados who have very kindly given us some of their delicious recipes to share over the next few days - so, aprons at the ready…

Pasta, Avocado and Minty Beans Salad

Edamame or soya beans are available in most supermarkets these days and are fast becoming the latest ‘must have’ food.

Preparation Time: 10 minutes Cooking Time: 20 minutes

Serves 4

You will need:

• 150g frozen broad beans
• 150g frozen edamame soya beans
• 600g pasta
• 4 tbsp extra virgin olive oil or avocado oil
• Juice of 1 lemon
• Handful mint leaves removed & roughly chopped
• Salt and freshly ground black pepper
• 1 Summer Avocado, halved, stoned, peeled and cut into chunks
• 200g Greek Feta, crumbled

Method:

1. Bring two pans of water to the boil.

2. Add the edamame and broad beans to one of the pans, cook for 5 minutes, then drain in a colander. When cool enough to handle slip the broad beans out of their skins, discard the skins.

3. Cook the pasta in the other pan of water as per pack instructions or until al-dente. Drain and transfer to a warm serving dish.

4. Whisk together the olive or avocado oil, lemon juice, mint and season lightly.

5. Lightly toss together with the broad beans, edamame beans and avocado and scatter over the feta. Serve immediately.

Free booklet for all

Sound good? If you want some more tasty treats to inspire your culinary skills, request your free 24 page Summer Avocado recipe booklet by either emailing  summeravocados@rt-com.com, or you can send a postcard to: Summer Avocado Recipe Booklet, 26 Fitzroy Square, London, W1T 6BT.

We all know that it’s important for food to be tasty as well as healthy. It’s all very well gnawing on carrots and snacking on seeds, but if you don’t love what you are eating then it can be all too tempting to turn to fast food or ready meals that are full of additives. Happily, healthy eating can be fun, and it needn’t take up too much of your time. Our Head of Regional Sales Koulla shows us how it’s done with her recipe for cannellini bean and chorizo casserole – a delicious, hearty meal that’s packed full with nutrients. Bon appétit!

You will need:

• 2-3 garlic cloves chopped
• 1 onion chopped
• Tin of tomatoes
• Half a red pepper
• Half a green pepper
• 1 courgette
• Half a chorizo ring sliced
• 4-6 mushrooms
• 1can of cannellini beans drained and washed
• 1 glass of red
• Mixed herbs including basil, oregano
• Dried bay leaves
• 1 teaspoon of dried chilli flakes
• 1 chicken stock cube
• Salt and pepper

Method:

Fry the chorizo slices first; no oil needed as they release their own oil. Add the onion and the garlic and fry for a few minutes. Add all the vegetables and fry for a few more minutes. Add the tin of tomatoes, the wine, the stock cube, the chilli, the herbs and salt and pepper. Let this cook for about 20 minutes until the vegetables are cooked and then add the cannellini beans. Cook for a remaining 5 minutes or so and then all done!

Serve with boiled plain rice - I prefer basmati and a little Greek yoghurt on the side.

When life gives you lemons...use them as a slimming aid! Popular 70s superdrink PLj Lemon Juice is back, and it’s a real multitasker. Not only could this clever juice help you to lose weight, but you can also use it to keep your house clean. We’re pretty impressed...

In order to get the results you want through dieting, it’s important to drink lots of water and stay nice and hydrated. However, getting your 8 or more glasses of water a day can get pretty boring – making you more likely to stray and grab a can of something fizzy. Why not jazz up your H2O with some PLj Lemon Juice to make it more appealing and keep you motivated?

Although lemons are acidic, once they have been ingested they become alkaline - meaning that they can play an important role in keeping your body nice and balanced. Not sure how to incorporate lemon juice into your diet? Add to fish for a meal that’s perfect for summer, or use to dress salad for tasty al fresco dining.

That’s all very well, but how can PLj help you keep your house looking pristine? Lemon juice can clean and refresh all sorts of surfaces, from chrome taps to white washing and wooden floors – making it a great alternative to products full of chemicals.

A 25ml serving contains at least 75% of the recommended daily intake of health-boosting vitamin c, and has only 9 kcals – drinks don’t get much more virtuous than that.

Feeling sour? Check out our nutritional treatments page to find out where you can get dietary advice near you.

Most of us haven’t given any thought to acids and alkalis since we had to learn chemistry at school. However, the latest diet craze to hit Hollywood will have you fishing out your old textbooks and brushing up on your rusty science in the hope of getting healthy and ditching some of those pounds.

The acid/alkaline diet is reportedly followed by celebrities such as Gwyneth Paltrow and Kate Moss, both of whom have enviable figures. Followers of the diet believe that many health problems are down to overindulgence in acidic foods, which upsets the balance of our naturally alkaline bodies – leaving us feeling more than a little under the weather.

Some of the health concerns that followers of the acid/alkaline diet believe are related to the digestion of acidic foods include:

• Weight gain
• Low energy
• Poor digestion
• Aches and pains
• Nasal congestion
• Frequent colds and flu
• Anxiety, nervousness and irritability
• Headaches

So which acidic foods should we be avoiding, and which alkaline foods can we include in our diets to rebalance our bodies’ pH levels? Amongst the main culprits for causing hyperacidity are sugars, fats, yeasts, dairy and simple carbs – meaning it’s goodbye to pizza, cake, bread, cheese, fatty meats and alcohol. Supermarket trolley looking a bit empty? Time to fill it up with fresh vegetables, salads, leafy greens, fish, nuts and seeds - all of which are nice and alkaline.

Reaching for the bananas? Although fresh fruit has many health benefits, it is also usually acidic as a result of its high natural sugar content. However, there are some exceptions – tomatoes, avocados, lemons, limes, grapefruit and watermelon can give you a fruit fix without upping your acid levels.

Although many maintain that the acid/alkaline diet has helped them to gain energy and improve their general health, others remain sceptical. Arguably the diet is unnecessarily extreme – simply incorporating more vegetables into meals may be sufficient to rebalance the body. Time to start eating those greens...

Feeling overwhelmed by different diet options? We can help you find great nutritional advice near you, and you can ask our experts your diet questions for more information.

Find yourself getting a bit peckish during the day? London-based company Graze (www.graze.com) delivers boxes of fruit, nuts, seeds and crackers to help you stave off hunger in between meals. Just don’t blame us if you start to dribble every time you hear the sound of the letterbox...

The team at Graze aim to make healthy eating simple and enjoyable with their personalised food boxes. Each box arrives filled with four different nibbles of your choice, designed to keep your blood sugar levels stable and prevent you from reaching for that chocolate bar. These tasty treats could help you to lose weight, as well as giving your immune system a boost – which is probably much more than you can say for the rest of your post.

The extensive range of foods available includes the ‘super berry detox’ (dried blueberries, cranberries, goji berries and green raisins), ‘rock the casbah’ (pumpkin seeds, walnuts and chopped dates) and ‘very nor-ish’ (Japanese seaweed rice crackers). However, Graze know that we all need to indulge in something a bit naughty every now and again – so why not fill your fourth compartment with ‘strawberries and cream’ (strawberries, green raisins and white chocolate drops) or ‘bounty hunter’ (coconut cubes, cranberries and milk chocolate drops). We don’t know about you, but we don’t need much convincing...

For just £3.49, you can have your Graze box compiled by the company’s nutrition team and delivered first class to your home or office – brilliant if you’ve got a busy schedule and don’t have time to pop to the shops.

Which healthy snacks do you swear by for keeping you going at work? Let us know via Twitter – we always love to hear your tips and tricks!

When was the last time you ate breakfast? We’re all guilty of skipping this important meal sometimes, despite the fact it can have a negative effect on our bodies and daily routines. Skipping breakfast can slow down your metabolism and reduce the amount of fuel that goes to your brain, meaning that you have less energy and find it harder to concentrate on tasks. Research has also shown that, contrary to popular belief, skipping breakfast won’t help you lose weight – in fact it could do the exact opposite.

We think it’s high time we all started giving breakfast the respect it deserves, so we’ve come up with some healthy ideas to get you going in the mornings. Don’t have the time to eat before you hop on the train? We’ve got plenty of tips on how to adapt our breakfast ideas to make them desk-friendly, so that you can be the envy of your ravenous colleagues.

Porridge

At home: There’s a reason why Goldilocks was obsessed with finding the perfect bowl of porridge. Oats are a superfood that is high in protein, zinc, calcium, magnesium and iron – all nutrients that your body needs to function properly. Cooking up a pot of porridge in the morning could also help you concentrate better during the day, as oats release sugar into the blood slowly - keeping you going for longer.

In the office: Out the door in the morning before you’ve even had time to look at a saucepan? Luckily Marks & Spencer sells porridge in pots, meaning that all you have to do is boil a kettle and add some water. Alternatively, the Camden Food Co. offers ready to eat porridge served with a tasty fruit compote – great news for those three porridge deprived bears.

Poached egg on toast

At home: Eggs have all sorts of health benefits, from protecting the eyes to keeping the nervous system in good order and helping to ensure the body gets enough protein. Poached eggs on toast is a simple but delicious breakfast – use brown bread and add some wilted spinach for maximum nutrients.

In the office: Now you can enjoy poached eggs on toast at your desk with an ingenious microwave poaching device from Lakeland. The nifty egg poacher will cook your eggs in the time it takes for the toast to pop up – and it’s easy to clean afterwards, too.

Muesli and yoghurt

At home: If you think that muesli tastes like rabbit food, you’ve obviously been eating the wrong kind. There are plenty of types of muesli out there that are packed with fruit and nuts for a real taste explosion . A bag of muesli and a large pot of natural yoghurt will sort out breakfast for a week – so this is a good option for those who are looking to watch the pennies a bit.

In the office: Why not try buying small individual pots of yoghurt to make munching on muesli a doddle at your desk. Don’t want to wash up a bowl? Sprinkle some muesli directly on to your yoghurt for a tasty topping.

Smoothie

At home: Making your own smoothies can be a fun way to make sure you get lots of the nutrients your body needs, as well as helping you to stay energised all morning. The great thing about making smoothies at home is that you are in control – just whizz up all your favourite fruits with some low-fat yoghurt to thicken and hey presto, a healthy breakfast.

In the office: If you don’t have time to make a smoothie on your way in to work, there’s no shame in grabbing a ready-made one. Wahanda loves Innocent’s pomegranate, blueberry and acai smoothie – a tasty health kick that contains two of your portions of 5-a-day. They may be innocent on the outside, but these smoothies are devilishly tasty...

Want to give your whole diet an overhaul and not just breakfast? Check out our nutritional treatments page to learn where you can get nutritional advice near you.

Ladies and gentlemen, it’s time to replace that pizza delivery number you’ve got stored in your speed dial. London-based company NOSH delivers a variety of detox programmes to doorsteps nationwide, meaning that there is no longer any excuse not to get nice and healthy.

Busy bees will be glad to know that NOSH detox programmes are simple to order and won’t take up any of your precious time. Whether you are on a healthy eating plan or NOSH’s popular juice fast, everything you need to eat or drink for the day will be delivered pre-prepared to your doorstep in the morning. Get up early for that pesky commute? Have your detox package delivered to your office – one less thing to worry about when you’re getting ready.

NOSH has several different programmes for the discerning detoxer to choose from. The juice fast claims to help people lose as much as 7lbs in a single week – however, it’s not for the weak-willed as fasters are limited to four smoothies a day in place of meals. Intimidated by the idea of so much liquid fruit and veg? The NOSH food detox is a gentler programme, with meal options including wild mushroom risotto, poached salmon and chicken curry with brown rice. Our mouths are watering just thinking about it...

If you have a stressful working routine and would rather kick back and relax whilst you enjoy your detox, then NOSH’s specially tailored weekend programme could be just the thing for you. The plan allows you to enjoy detoxing in the privacy of your own home, and provides everything you need to kick start healthy living – from healthy meals and snacks to a skin brush, salt bath and exercise tips. Come Monday you’ll be feeling refreshed, energised, and ready to change your attitude to the way you eat.

Can’t wait to start noshing? Learn more about the company's detox programmes, or check out our nutritional advice and treatments page for other ideas on how to get that much needed health kick.

Transform yourself into a healthy eating superhero. The term ‘superfood’ may conjure up images of vegetables wearing capes and saving the world, but actually it just refers to foods which are particularly beneficial to health and wellbeing. Ok, so these foods can’t fly and they don’t go around dressed in tights, but they can improve your immune system, aid weight loss, help to prevent disease and fight ageing. That’s pretty super if you ask us...

Vexed by vegetables and flummoxed by fruit? It can be hard to know which foods contain the nutrients your body needs most. However, help is at hand - we’ve compiled a simple guide to what you can add to your trolley to help maximise your health.

Blueberries

Blueberries have been hailed by some nutritionists as the ultimate superfood. Not only do they contain powerful antioxidants that can help to defend you against cancer, heart disease, arthritis and asthma, but they can also protect your vision. You only need to eat a small cupful of blueberries a day to benefit from their health properties - add some to your smoothie or cereal in the morning for a tasty and healthy breakfast.

Broccoli

Broccoli is rich in vitamin A, which helps your body to repair any damaged tissue, and vitamin K, which is important for healthy blood and bones. There is also evidence to suggest that eating plenty of broccoli can help to guard against certain forms of cancer. Not sure how to incorporate more broccoli into your diet? Try it steamed as an accompaniment to meat or fish, or add to a crunchy stir fry.

Spinach

Spinach might not be able to give you muscles like Popeye’s, but it does have a range of other health-boosting properties. This leafy vegetable contains lots of magnesium to help lower blood pressure and protect against heart disease, in addition to vitamins A, E, K and C which all help to keep your body nice and healthy. Not a fan of eating your greens? Spinach often gets a bad press, but it can be really tasty as a salad leaf, or wilted into homemade curries.

Beans and lentils

Beans and lentils are high in protein, meaning they are an effective alternative to meat for those following a vegetarian diet. They are also full of fibre and can help to maintain energy levels – add some to your lunch time soup or salad to help beat that afternoon slump.

Pomegranate

It’s time to put the kettle away - pomegranates contain three times the amount of antioxidants found in green tea. They are also rich in a variety of different vitamins, as well as containing lots of iron, which makes them a great choice of food for pregnant women. If trying to extract the fruit’s fiddly seeds frustrates you, drink a glass of pomegranate juice instead for an instant health kick.

Nuts and seeds

Nuts and seeds are high in saturated fat, but eaten in moderation they can form an important part of any healthy diet. Just a handful a day can provide you with plenty of magnesium, protein and vitamin E, as well as Omega 3 fats to help you protect your heart. Keep some on your desk to snack on at work, or sprinkle over salads for a bit of a change – your body will really thank you for it.

Inspired by our nutritional superheroes and want to find out more? Visit our nutritional treatments page to find out where you can get dietary advice near you.

Wahanda’s got a new food crush. We’re head over heels for Crussh Juice Bar (www.crussh.com) and their selection of juices, smoothies, sandwiches and salads that are designed to make your lunch break happier and healthier. Ditching that chocolate bar and packet of crisps has never been easier...

The lovely people at Crussh believe that their customers only deserve the best – which means lots of fresh, natural ingredients and no nasty additives. All juices and smoothies are freshly pressed and mixed in front of your eyes, and are packed full with different vitamins and nutrients to give you a health boost. We love the Pineapple Pleasure smoothie – it tastes like a Pina Colada, but you can enjoy it guilt-free and without a headache the next day!

Crussh understand that it can be difficult to eat healthily if you have a hectic schedule, so they provide plenty of options for a tasty but quick lunch. Cheer up a gloomy day with a warming soup, or embrace summer with a healthy but substantial salad. Crussh also do a range of mouth-watering health pots that are brilliant as a snack or combined to make a more filling meal. Wahanda loves the superfoods healthpot, which includes quinoa, pumpkin seeds, sunflower seeds, tofu and alfalfa sprouts – all great for your body (and it's tasty, too!)

Next time you are on the run, don’t reach for the junk food – head to Crussh and grab yourself a healthy lunch that will keep you going all afternoon. Got some free time during your lunch break? Why not have a look at our nutritional advice and treatments page to help you kick start your new healthy eating plan.

We all want to eat and drink healthily, but it can be easier said than done when you lead a busy life. Hectic schedules and a lack of time mean that lots of us end up missing out on certain vitamins and nutrients that are vital to our wellbeing. Luckily, Holland & Barrett now stock a new range of health drinks called ‘together’ which aim to help us stay healthy without any hassle – and the good news is that they’re tasty, too.

Kate Butler, Nutritionist for Holland & Barrett, says of the together drinks “products like these make maintaining health whilst you’re ‘on-the-go’ that little bit simpler”. Each drink comes in a handy travel-sized bottle so that you can tuck it in your bag – and their compact size means that they won’t take up much space in the fridge, either.

The together range is comprised of four different super juices, each designed to help your body in a different way. Here’s a brief guide to what’s in those potent little pots and what they can do for your health:

Goji – This mango and passion fruit drink is packed full with goji berries, carnitine, coenzyme Q10 ginseng and liquorice to help give you an energy boost without reaching for the coffee pot. Familiar with that mid-afternoon slump? Yes, so are we. The Goji super juice will help you power on through until the end of the day – and it won’t give you coffee breath either.

Aloe – Containing milk thistle to protect your liver and artichoke and ginger to calm your stomach, the soothing Aloe drink is perfect for your detox needs. Suffering a little from last night’s work drinks? Grab one of these for a much needed health fix. Wahanda loves the blueberry and apple flavour of this super juice – definitely not one that will need forcing down.

Acai – The cherry and grape flavoured Acai drink is together’s very own elixir of youth. Containing antioxidants to defeat free-radicals, omega oils to nourish your brain and skin and lutein for healthy eyes, this juice is great for those looking to fight the signs of ageing. It also contains gingko biloba which can help prevent stress – so you can stay nice and serene and avoid those pesky frown lines.

Pome – No, that’s not some unusual ingredient you’ve never heard of – Pome is a combination of pomegranate and apple. This juice contains antioxidant pomegranates in addition to your recommended daily allowance of seven different vitamins and four important minerals – that’s a pretty powerful combination. Pome will help you to rebalance your body and prevent you from feeling sluggish and lethargic – sounds pretty good to us.

The together natural super juices are available from Holland and Barrett stores and online at www.hollandandbarrett.co.uk. For more inspiration on how to eat your way healthy, check out our nutritional advice and treatments page – and don’t forget to keep an eye out for more fun foodie posts from the Wahanda Tasters.