Feed Yourself Smarter | FYS Approved

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Feed Yourself Smarter Approved

Part of the confusion with nutrition is the overload of information, advice, meal plans, products and superfoods that are offered as ‘the answer’ every day. In this section, I will share the gems I have used and continue to use. They are a mix of books, recipe collections, seminars, foods, ingredients, supplements and kitchen kit.

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PlateJoy: On-Demand Meal Plans

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Purified Chocolate

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Fat Summit

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Amelia Freer Eat. Nourish. Glow.

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Feed Yourself Smarter

3 months ago

Why are fermented foods and drinks so beneficial? Fermented foods and drinks act like probiotics. The word probiotic means “for life” and is generally associated with good bacteria. They help to feed our microbiome which is important for overall health as well as specifically brain health through the gut-brain axis.When foods are fermented certain properties change which are beneficial to us, including:✨Higher anti-oxidative properties✨Higher anti-inflammatory properties✨Higher vitamin content (folate, B2, K)✨Higher bioactive peptides (which may directly influence gut-brain axis)✨Fewer anti-nutrientsI have plenty of exciting things planned this month including - an IG LIVE with a fermenting guru; - HOW-TO VIDEOS to ferment kimchi and sauerkraut; and - sharing the RESULTS of an exciting project I have been undertaking on the impact of plant based diets on the microbiome.Subscribe to my newsletter to receive my weekly emails covering these topics in more detail. Any questions? Pop them in the comments👇below or send me a DM and I look forward to chatting with you about all things fermented!#nutritionmatters #personalnutrition #foodmatters #feedyourmind #feedyourbody #foodforthought #nutritionprogramme #futureproofyourbrain #nutritioneducation #nutritionmadesimple ... See MoreSee Less

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3 months ago

Now that the rule of six is back in play and we are dusting off the barbecue for our al fresco get togethers I wanted to share one of my favourite salad recipes. The recipe is from Ottolenghi’s Jerusalem book which I love. I have made a few ‘adaptations’ for you to try.To make this a complete meal it will need a good protein source. I served it with salmon but it would be delicious with halloumi, sautéed tofu, eggs or a meat dish and is perfect with a barbecue.Baby Spinach Salad with Dates and Almonds | @ottolenghi Ingredients:1 tbsp white wine vinegar1/2 medium red onion80g pitted Medjool dates, quartered lengthways (the original recipe uses 100g but I reduce down a little bit)4 tbsp olive oil (the original recipe says 2 tbsp olive oil and 30g butter, but I prefer to just use the olive oil)1 to 2 small pittas, torn in pieces or ripped up slightly stale sourdough would also work.75g whole almonds (you can mix up the nuts for a bit of variety)2 tsp sumac 1/2 tsp chilli flakes150g spinach leaves2 tbsp lemon juiceSaltMethod:1. Slice red onion thinly and mix with the dates and vinegar in a bowl. Add a pinch of salt, mix well and marinate for at least 20 mins. Drain the excess vinegar before adding the onion and dates into the salad.2. Heat half the olive oil in a pan. Add the pitta (or other bread) and almonds and cook at medium heat for 4-6 mins until bread is golden brown and crunchy. Remove from heat and add chilli flakes, sumac and 1/4 tsp of saltLeave aside to cool.3. When you are ready to serve, wash and dry spinach leaves. Best to dry them in a salad spinner or a tea towel if you don't have one. If the leaves are wet the dressing won't coat the leaves. Add leaves to a large bowl, mix through the drained onion & dates and pitta bread mix. Add remaining olive oil, lemon juice and salt and pepper to taste.4. Add to your protein and enjoy!Don’t forget to SAVE this for when when you need inspiration. 📷 @chopsticksmeetfork ____________________#ottolenghijerusalem #yotamottolenghi #seasonalsalad #alfrescoentertaining #barbecuetime #spinachsalad #saladinspo #saladrecipes #myfavouritesalad #nutritionmadesimple ... See MoreSee Less

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Feed Yourself Smarter

3 months ago

Salads are always ‘healthy’ aren’t they? Yes. And no. Let me explain….For a meal to be healthy it needs to give your body and brain what it needs. The fuel, the resources and the information for your body and brain to get to work.Often the salads we eat aren’t necessarily providing what we need resulting in lack of energy, focus and concentration. Follow my 3 simple tips to ensure your salad is doing its best for you:1. Build your salad on my build a plate idea with:50% vegetables or whole fruits (erring more towards the veggies),25% protein (fish, tofu, halloumi or chicken)25% starchy carbohydrate (root type vegetables like roasted sweet potato or beetroot, cooked rice, quinoa or bread etc).2. Pimp your dressings Dressings are a brilliant way to add in some diversity and colour with herbs and spices as well as providing the good fats.Swipe ▶️ to see my 3 delicious easy recipes for turmeric, pomegranate and pesto dressings. 3. Add nuts and seedsThese provide (more) good fats, a little protein, plus an array of bioactives (vitamins, minerals and phytonutrients).I like to dry roast them first in a dry frying pan (no oil) but raw is also fine.These tips also add texture, mouth-feel and flavour to your salad. A win-win!SAVE this post for your next salad, SHARE to your story if it has been helpful and COMMENT below👇with your salad secrets. I’d love to hear them.___________________#saladdressingrecipe #saladdressings #saladrecipes #balancedplate #balancedplatenutrition #nutritiontipoftheday #nutritionmatters #personalnutrition #foodmatters #feedyourmind #feedyourbody #feedyourbrain ... See MoreSee Less

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Feed Yourself Smarter

4 months ago

I don’t know about you but I ate far too much pasta in my 20s. It was a simple and cheap way to fuel up. But did I really enjoy it? Or did it just fill the gap?With more knowledge came greater understanding and clarity. Yes, I still eat pasta. Occasionally. And when I do I thoroughly enjoy it. But the trick is to be more discerning about the type, quantity and what to eat it with. My Pasta Pointers:▶️I buy good quality durum or whole wheat pasta. Durum wheat has a slightly higher protein (but also gluten content) and whole wheat has a higher fibre content. ▶️I make a LOT of sauce to go with it; sauce that contains a LOT of vegetables, herbs, spices, garlic etc. If the recipe includes two vegetables, I add another one of two.▶️I make pasta the side dish, not the main dish. This means following my “build a plate” idea, where the carbohydrate (i.e. pasta) part of the meal is only 25% of the plate (25% being protein and the remaining 50% vegetables)▶️Courgetti. I know this might seem like a bit of a cheat and you are probably thinking that it’s not going to cut it taste wise, but all I can say is try it. I have a very simple spiralizer which is easy to use and clean! I add the raw, spiralled courgette to the sauce for the last five minutes or so of cooking. I sometimes use 50% pasta and 50% courgetti. It works really well.You can’t talk about pasta without mentioning gluten. I know a lot of nutrition “influencers” seem to say a categorical “no” to all gluten, irrespective of individuality. However, this may not be the best advice if you are someone who CAN tolerate small amounts of wheat and gluten. Yes, gluten can impact the gut lining, but for many people and in small amounts that is easily resolved. Excluding a food without a valid reason makes the diet unnecessarily restricted and we need variety to help maintain diversity in the microbiome. Again, no single diet suits everyone.COMMENT below👇with your tips and tricks to make your pasta healthier? I would love to hear.#mypastapointers#personaliseyourpasta_____________________#makepastahealthy #healthypasta #healthypastarecipe #pastatips #buildaplate #balancedplate #foodportions ... See MoreSee Less

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Feed Yourself Smarter

4 months ago

A few years ago, I volunteered to make the Easter eggs for an egg hunt at my local polo club. Was I crazy? Perhaps, but I wanted to see if making “healthier” Easter eggs would take away any of the fun. It appeared not. My recipe for healthier Easter eggs: - 100g nuts (I used mainly almonds and walnuts but any will work)- 200g dates (ideally Medjool as they are really juicy, if you use other types you might need to add water or oil to moisten the mixture)- 2 tbls cocoa powder or carob powder or a mix- Blend everything together and roll into small balls. - Leave them to set for a few hours in the fridge. You can also freeze them, particularly good if you want to avoid temptation!My tips for making chocolate equally delicious but considerably healthier are: 1. Choose Dark(er) chocolate or hybrid blends of 40 to 60% cocoa or mix dark with milk chocolate (milk chocolate has a lot more processing and sugars added)2. Add dates for sweetness. They are a less refined form than sugar and have fibres and other phytonutrients around them.3. Combine with protein to avoid the sugar highs and lows (sometimes crashes) that are likely to come from high sugar content chocolate4. Select smaller, artisan brands where sourcing, sustainability and the amount of processing are key5. Consider Carob in place of cocoa. It has a pretty impressive fibre and phytonutrient provision and is much lower in natural sugars 6. Buy or eat your chocolate with things like ginger, berries that add to the phytonutrients content. 7. Eat your chocolate with a small protein source such as nuts or seeds8. Most importantly, ENJOY It when you do eat it!This month I will be focusing on simple tips to help ‘pimp’ your favourite foods or meals. Ideas that help us towards healthier options for our body and brain. Don’t forget to SUBSCRIBE to my newsletter to receive these ‘pimps’ and other nutrition tips.#makeeasterhealthy #eastereggrecipe __________________#chocolatesubstitute #howtomakechocolateeggs #howtomakechocolate #healthierchocolate #healthiereaster #onlinenutrition #onlinenutritionist #nutritioneducation #personalnutrition #healthisyourwealth #plantbaseddiet #staypositiveinlife ... See MoreSee Less

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Feed Yourself Smarter Approved

PlateJoy: On-Demand Meal Plans

Purified Chocolate

Fat Summit

Amelia Freer Eat. Nourish. Glow.

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