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The Bountiful Plate

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The Bountiful Plate

� 2nd yr Nutrition Student (BHSc NutDMed)
� Using whole foods to create a bountiful plate & long term health
� Good food is the best kind of medicine

11/07/2022

When the weather heats up, the idea of a hot meal sounds so unappealing.

This is where a salad becomes the perfect evening meal. Just make sure to bulk it up and make it exciting, filled with all the flavours that you love, so you’re not left hungry or dissatisfied.

Tonight’s salad featured:

🥬 Mixed leaves including rocket
🍅 Tomato
🥜Pistachios
🥒 Cucumber
🌿Handful each of chopped coriander, parsley & mint
🍚 Freekeh, cooled
🥗 Celery
🥑 Avocado
🌶 Sumac, chili, cumin, turmeric, salt, pepper
🍋 Lemon juice
🍴Drizzle of pomegranate molasses to serve

(Recommend including a serve of protein as well. Missing from mine tonight!)

03/07/2022

And we're back to the start! This July marks 13 months since I've been doing What's in Season posts, and whilst it's really hard to eat seasonally all the time
feel like I've learnt a lot researching these posts, and definitely am more
observant of what I'm eating.

Have you? Do you find these posts useful?

Tonight we're making a curry using some veg that's just come into season; peas, spinach, tomatoes - yum!

27/06/2022

I wasn’t planning on posting this today.

But the news has prompted me to. Whilst it is occurring in another country not my own, no one can ignore how many women it affects, and brings the fear of when does it stop? It also gives the wrong idea to other countries that have conservative backgrounds that this is okay.

Women’s health is already so far behind men’s health in understanding, so any significant changes in legislation have dire consequences - research funding, education, mental health support and continuation of deep seated bias amongst medicos.

This book is amazing, and whilst I’m sure it only skims the surface of how neglected women are in healthcare it also shows how far it’s come. Making the news in America even sadder.

Apart from misdiagnosis, under treating, not believing women’s pain, or believing that uteruses wander around the body, the book also shows how for centuries, men’s health problems (read: responsibility) have been pushed onto women as their burden.

So, If you’re a woman you should read this book.
If you work in healthcare you should read this book.
If you’re a man, you need to read this book.

Link in my bio to purchase via Bookshop.org which supports independent bookshops, many of whom are female run businesses.

21/06/2022

Tiny snapshot of the last two weeks’ holiday ☀️ 🏝

Ate all the food, got some sun and spent time with fam from Aus/USA after not seeing any for 3+ years.
Couldn’t have been better!

I’ll be back on it now, hopefully sharing some new summer recipes soon!

02/06/2022

Happy Jubilee Long weekend! 👑 🇬🇧

June sees the start of summer here in the UK and all the lovely things that come into season including berries, herbs and some new veggies.

Can’t wait to start making minted potato salad for jersey royals and a cheeky Pimms or two with strawberries 🍓 🍓

What are you excited for this long weekend?

31/05/2022

Turmeric I’ve found is one of those herbs that you love it or hate it.

I love the benefits ❤️

I hate how it stains everything! ❌

🍠 Turmeric is an ancient remedy, originally from India, where it has been used in traditional cooking and Ayurvedic medicine for centuries.

🍠 It’s a powerful antioxidant which helps to reduce inflammation and oxidative damage
🍠It’s a cofactor for many micronutrients including Vitamin C and E, zinc and selenium, meaning it helps your body absorb these nutrients at a cellular level
🍠Chock full of phytonutrients which provide protective qualities to cells

Turmeric has been shown to be hugely beneficial to those suffering from arthritis, improve memory and recall, and early research is linking its benefit with Alzheimer’s prevention.

It’s very easy to include every day:
- Add a small amount to sauces or dressings
- Include in your smoothie, especially green smoothies
- Sprinkle on veggies before roasting

But remember, a little goes a long way! And don’t wear anything white!

21/05/2022

Yes it’s almost June…

May can be tricky as we’re firmly in between seasons - especially in the UK. Sun and shorts one day, coats and umbrellas the next. Whilst this mix of rain and sun is great for crops, it means that what’s in season for May is a bit limited, with June onwards becoming more exciting!

I do love asparagus though!

#

16/05/2022

Some of the amazing eats from Majorca!

1. Breakfast at the hotel - fresh fruit each morning
2. Vegan tapas at . The ‘tofu ceviche’ was dreamy
3. Main course at Espiritu Libre - not sure what it was called but the eggplant and side salad were both delicious
4. Cucumber soup at . This place was in Palma, €16 pp for 4 course set lunch.
5. Buckwheat lentil & cabbage pie at Ca N’ela
6. Carbonara at . How they got it so creamy I’ll never know
7 & 8. Part of the set course dinner at in Port de Soller. We got the best seat in the house, lovely staff and yummy, diverse food from the region.

08/05/2022

Protein Packed Pasta

If you’re like me, you love pasta 💕
BUT you also want to make sure you get in your plant diversity, protein and all the other good stuff.

This recipe was so easy and includes complex carbs, protein, good fats and 6 different plants.

Ingredients
🔸 160g dry wholegrain orecchiette pasta
🔸 220g tofu, diced finely
🔸 4 tablespoons of fresh pesto
🔸 6-8 mushrooms
🔸 3 garlic cloves
🔸 2 handful of pine nuts, lightly toasted
🔸 100-200g rocket (based on your personal preference)
🔸 additional fresh basil
🔸 juice of 1/2 lemon & rind
🔸 salt and pepper to taste

First lightly toast the pine nuts. Then whilst the pasta boils, sauté the mushrooms and tofu in olive oil, then add the garlic and lemon juice.
Drain the pasta and mix with the mushrooms tofu mix. Stir in the pesto, lemon rind, rocket and half of the pine nuts.
Serve and garnish with the fresh basil and rest of the pine nuts.

Serves 2

01/05/2022

Belated book club post! 📚

I found this book valuable, but I also found it a bit condescending at times. Having previously read Stolen Attention by Johan Hari (see previous book club post), the two books complimented each other, but I found that addressing my attention issue more beneficial first. When I’m not spending time watching silly TikTok videos or being sucked in on a Netflix binge, I’m able to be much more productive and stick to good habits.

Have you read both? What do you think?

21/04/2022

🌎🦋🐳🌈❄️🌏

Earth Day!
Just pausing regular scheduled programming to take a moment here to appreciate our world (and bluebell season!).

I’ve mentioned before on here the eco-anxiety that I can feel sometimes, so today’s an opportunity to just enjoy Mother Nature. She provides us with our home, the food we eat, our friends, family, pets and the space to do the things we love 🏄‍♀️🤸‍♂️🚴‍♀️⛷

I will however try to join the peaceful protest, to help save a beautiful green space home to deer, bees, wildflowers, robins, woodpeckers and many more!

What are you doing today to celebrate Earth Day?

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