Turkey Frittata

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Turkey Frittata

turkey dinner


What will it be on Boxing Day?  Turkey Sandwiches?  Try a little variation with these ever so simple Turkey Frittatas and you have a super healthy meal.

  • 200g cooked turkey
  • 1 red onion, sliced
  • 1 or 2 cloves garlic, crushed
  • 1 yellow and 1 red pepper, sliced
  • 6 cherry tomatoes, sliced
  • 6 eggs (ideally organic, they really do taste so much better)
  • 30 g Parmesan cheese, grated (optional)

Fry the onion and garlic in olive or coconut oil until softened.  Add the cooked peppers and sauté for another 4-5 minutes.

Add the turkey, eggs, sliced cherry tomatoes and plenty of black pepper and cook over a low heat until just set.

Sprinkle with the grated parmesan if using and place under a hit grill for roughly 30 seconds until slightly browned.

Serve with a large salad or vegetables of choice.

Detox Deliciously!

Strawberry and blackberries promoted as good foods by nutritional therapist

In January, the papers and magazines will be full of ideas on detoxing, with juices, supplements and different foods. Some will exclude certain foods, and others will exclude other foods. Some will be advising purely juices and others waxing lyrical about protein powders. With so much information at our disposal, it can be difficult to know which methods are useful or which might increase your energy or kick-start weight loss.

To help debunk some of these detox dilemmas, I’m doing a talk on just what the important foods are to give us a helping hand after the indulgences of Christmas and New Year.  Our bodies have fantastic detoxification mechanisms but when they become overburdened we can provide assistance to increase their efficiency. I will mention fasting but this is not aimed at those wishing to just take in liquids.  There will be plenty of food suggestions. We’ll cover:

  • reducing the toxic burden
  • giving the gut a holiday (!)
  • nutrients needed for detoxification
  • why it can be helpful to “cleanse” the system.

Where?  Dovelight, 201 Colinton Road, EH14 1BJ

When?  Thursday January 8th from 6.30 pm to 8.30 pm.

How much? £12     Early Bird £10 (by Jan 1st 2015)

How do I book? Please contact me and I will give you payment details.

Do get in touch if you have any questions.

Lose Weight, Feel Great

lose weight feel great flyer

On Saturday 24th January Dawn Thomson, Emotional Psychologist, and myself are running a workshop in Edinburgh on losing weight and keeping it off! Click on the flyer to see a little more about it, or contact either of us if you have any questions.

Chocolate Fruit and Nut Clusters

choc nuts100g dark chocolate (70 or 85%)

15g dried cranberries

25g ready to eat apricots

40g pecan nuts

5 rough oatcakes

2 tsp coconut sugar (or xylitol or Truvia)

40g flaked almonds

Melt the chocolate in a glass bowl set in shallow water over a low heat until melted.
Blend all the ingredients except the flaked almonds in a blender until roughly chopped.
Add the mixture with the flaked almonds to the melted chocolate and coat thoroughly.
Spoon into 10-12 cake cases for a pretty healthy sweet treat. If you want to make them really bite-sized, put into double the number of petit four cases.
Chill until set.
Enjoy virtuously!

Top Ten Christmas Tips

christams nuts
It’s here again! Santa’s sleigh is on its way, parties are full swing, mince pies and mulled wine are hovering seductively. Not to mention chocolates, canopes and festive lattes. Here are my top ten nutritional tips to prove you can enjoy yourself while helping your waistline and energy levels survive this year. Oh, BTW, did you know one well-known coffee shop’s Eggnog Latte contains as much fat as 2.5 doughnuts?! Ouch!!

1. Have protein with your breakfast. We need protein to help stabilise our blood sugars. If we have foods like toast, honey and orange juice for breakfast a surge of sugar hits the bloodstream and we kick out insulin – this makes you store fat and can lead to sugar cravings and energy dips. Get yourself off to a good start. Eggs, porridge with plenty of nuts and seeds or natural yoghurt, nuts and berries are good choices. I’ll be making smoothies with coconut milk, frozen berries and banana, hemp seeds and natural yoghurt 1st thing. Yumm!

2. Make some raw chocolates as a present for yourself or your loved ones. So easy and delicious and packed with anti-oxidants. When I fancy some chocolate I make myself a chia seed pudding with 3 dessertspoons chia seeds, 100ml or so coconut milk, dark choc powder and some raw honey. Mix, leave for 20 mins and enjoy!

3. Stock up with chestnuts to roast and “proper” nuts to crack. They look lovely on tables for nibbles and by eating them you’ll be adding minerals and energy giving B vitamins to your diet. Chestnuts are low fat, nutrient dense and, deliciously warm from the oven, make a great snack in front of a film.

4. Make some healthy soups in advance and freeze so you can defrost and have for the smaller meals over the festive period. Pack them full of vegetables, especially green ones and you can have an easy light lunch or supper brimming with nutrients. It might prevent you attacking the cheese and crackers!

5. Add salmon to scrambled egg, have a mackerel salad at lunch or sardines on wholegrain bread.
Smoked salmon on rye bread is very good with champagne (I can’t wait!). These fish provide essential fats, which are needed to balance blood sugars (see 1), are anti-inflammatory and good for your immune system. We can get them from some seeds too (flax, hemp, chia).

6. For a crunchy snack to have with drinks try Oaty Bakes instead of crisps or dry fry some pumpkin and sunflower seeds in a pan with tamari (or soy sauce) to give a salty flavour. The seeds will pop and take on a completely different texture, but more importantly you’ll be getting big doses of minerals and some protein.

7. Add artichoke hearts and beetroots to salads – both are exceptionally good for your liver. Artichokes may help reduce indigestion too and help stimulate bile so you can digest your fats! If excess food is making you a bit windy, have some fennel in your salads.

8. Drink water as well as wine!! This may sound blindingly obvious but it’s incredibly easy to forget. If you don’t like plain water, have sparkling with lime juice (extra vit C) or try a little elderflower cordial. Your head, liver and YOU will be grateful the next day.

9. Swap an after-dinner coffee for peppermint, nettle or fennel tea: all of these can aid digestion and nettle is a wonderful cleanser.

10. Leftover turkey? Make a curry and add lots of turmeric, onions and garlic: all great for your slightly overworked liver ☺

Image courtesy of Gualberto107 at FreeDigitalPhotos.net

Tuck into Turkey

turkey dinner
We often think of turkey as being purely our Christmas Dinner meal (followed of course by eternal leftovers) and so we don’t tend to eat it that often. However, when you go into cafes, pubs and snack bars and Pret-a-Manger like places, it is often on the menu at this time of year and you could do worse than take advantage of the seasonal menu.
Here are some reasons why turkey is a healthy choice:
• It’s low fat and high in protein. One breast (deck of cards size, no skin) has about 30 grams of protein and roughly 160 calories.

• It contains tryptophan, an amino acid to help us make serotonin, a neurotransmitter we need to sleep well and to feel good about life.

• It has plenty of B vits and minerals including iron, zinc and selenium. All of these support our energy levels and our immune systems. Selenium is vital for thyroid function.

• One of the B vits its rich in is niacin, which can decrease LDL cholesterol, the harmful one and increase HDL cholesterol, the beneficial one.

However, don’t go for the processed turkey slices at the supermarket as these will contain chemicals and artificial additives.

Image courtesy of tiverylucky at FreeDigitalPhotos.net

Smoothie benefits

Yesterday I posted a smoothie suggestion. Here’s why those ingredients could support your health at this time of year.
Coconut milk: A good source of lauric acid, a fatty acid which when converted to monolaurin in the body has excellent anti-viral and anti-bacterial qualities. Good if you are prone to colds at this time of year. Coconuts are also rich in B vits and some minerals.
Almond milk: A good protein and almonds are packed with vitamin E, magnesium and some calcium.
Pumpkin seeds: Provide magnesium which we use up when we’re stressed or eating lots of sugar.
Nut butter: Delicious! Plus contain useful B vits to help boost your energy, keep your mood stable and help convert carbs to energy, not fat!

Cherries: Super rich in anti-oxidants and incredibly low sugar content. Your liver and skin will be ever so grateful.
Wheatgrass/barleygrass: Concentrated sources of nutrients with high anti-oxidant activity and possibly high anti-inflammatory benefits.
Pineapple: Rich in digestive enzymes to be kind to your gut. High vitamin C.
Cinnamon: Helps to keep your blood sugars balanced which you need for weight, energy, hormone and mood control. Also anti-inflammatory.
Coco: Good source of anti-oxidants and hey, it’s Christmas!!

Count Down to Christmas

The streets are sparkling, the shops are bursting at the seams, parties are looming and the likelihood of over-indulgence is fairly high! Yes, it’s December time once again and before we know it, Santa will have been and gone, leaving in his wake many tired, mince-pie-stuffed, Christmas-hat-wearing earthlings looking for a sense of rejuvenation as the new year unfolds.

So, amidst all these festivities this month, I’m going to post a few tips to help keep those rejuvenation needs to a minimum.

First up, make yourself a smoothie for breakfast or take one in to work as a decent snack. This is a great way of getting in tons of vitamins, minerals, essential fats and protein and so easy! Just chuck everything into a blender and whizz for 30 secondsish.

Possible ingredient- you don’t have to have all of these – choose as you like but include nut butter or seeds for protein

coconut or almond milk (drinking one not cooking one)
pumpkin seeds
spoonful of nut butter (almond, cashew)
frozen cherries
heaped tsp barleygrass or wheatgrass powder
a few chunks frozen pineapple
tsp cinnamon
tsp dark chocolate powder

Drink immediately or take with you.
Benefits of ingredients to follow!