The Medicinal Chef Eat Your Way To Better Health

DALE PINNOCK
The
MEDICINAL
CHEF
Eat Your Way to Better Health

Contents
Title Page
INTRODUCTION
INGREDIENTS
Fruit
Vegetables
Dairy & fish
Grains
Nuts & seeds
Basics & flavourings
RECIPES
Breakfast & brunch
Soups
Light bites
Small plates, sides & sharing
Handy, healthy snacks
Quick main courses
Weekend main courses
Sweet treats
Drinks
Index
Further reading
Copyright
CONDITIONS
Skin
Acne
Eczema
Psoriasis
Joints & bones
Arthritis (rheumatoid)
Bursitis
Osteoporosis
Rickets & osteomalacia
Respiratory system
Asthma
Immune system
Colds & flu
Metabolic system
Diabetes (Type 2)
Mental health & nervous system
Anxiety
Depression
Insomnia
Migraine
Stress
Heart & circulation
High cholesterol
High blood pressure
Digestive system
Bloating
Constipation
Crohn’s disease
Haemorrhoids
IBS
Reproductive & urinary systems
Cystitis
Endometriosis
Menopause
Problematic periods
PCOS
Prostate health
Wellbeing
Fatigue
Hangover
FOOD AS MEDICINE
Throughout history, many medical systems have recognized the
important role that food can play in the healing process. Traditional
Chinese medicine and Indian Ayurvedic medicine are two wonderful
examples of how observations about the interactions between food and
our bodies can be pooled and used as a therapeutic tool. For a long time
in the West, as the modern medical establishment came into its own, the
importance of this knowledge has been forgotten. When we are sick we
go straight to the doctor. Our treatment is out of our hands, and we rely
solely on the professionals to return us to good health. For many years,
the only real study of nutrition was into its role as a food source. We
knew that a lack of certain nutrients could cause deficiency diseases,
such as the role of vitamin C in rickets and scurvy, but that was as far as
it went.
A few decades ago, however, interest in nutrition and its potential role
in healthcare began to increase once more. Health food shops began
popping up on every high street. Books started appearing on the subject,
some of which are now cult classics, and all manner of weird, wacky and
wonderful diets and healthcare regimes started appearing. The scientific
establishment began to question, and even oppose, aspects of this
movement – sometimes with good reason, but occasionally to such an
extent that anyone discussing the connections between nutrition and
health was at risk of being dismissed as a charlatan.
THE EVIDENCE
In the meantime, though, much research was being done in the area.
Some were large-scale, population-based research studies, such as the
National Health and Nutrition Examination Survey, which has been
assessing the health and nutrition of people across the U.S. since the
early 1960s; and the British National Diet and Nutrition Survey, a wide-
ranging survey of the nutrition in the U.K. Others were intervention
studies, testing the effects of specific diets and nutrients on health and
disease. From all of this, we started to get a better understanding about
what was really going on. We quickly began to learn what was having an
effect and what wasn’t – and we are still only at the very beginning of
this process. It gave rise to a strong evidence base for food as a medicine
in its own right, and also finally put to bed some of the strange diets and
oddball myths. As a result, what was once often deemed quackery is now
considered a valid part of the healthcare picture.
HOW CAN FOOD HELP US BECOME HEALTHIER?

Many of us view food simply as the fuel we need to consume to keep us
going. Things like carbohydrates and proteins – the macronutrients – are
just that, providing energy and materials for growth and repair. But the
thing is that food is so much more. As well as the macronutrients, there
are the micronutrients: the vitamins, minerals, trace elements and
essential fatty acids. These are the keys that allow chemical events to
take place in the body. Zinc, for example, is used to regulate our white
blood cells and the way the brain uses and responds to its own chemistry;
it even creates proteins that regulate inflammation. Essential fatty acids
are the building blocks for hormones and a whole group of
communication molecules that work to regulate pain and inflammation.
The B vitamins turn food into energy, and magnesium is essential for
more than 1,000 chemical reactions in the body. So it’s clear that getting
enough vitamins and minerals will have a huge impact on our daily
health.
Things get really exciting, however, when we start to look at the
compounds in many ingredients that aren’t strictly nutrients, since none
of them are essential for health, but which can deliver medicinal effects
in their own right. Enter the phytonutrients. These are chemicals in plants
such as colour pigments, hormones and structural compounds. They are
starting to be widely researched and are proving to have some wondrous
effects. Chemicals in cherries can help beat insomnia. Chocolate can
lower blood pressure. Red wine can protect us from heart disease. And
that is just the beginning! When we put these things together, it becomes
clear that what we eat can have a very profound effect upon our capacity
to get better.
MY PHILOSOPHY
I have no belief or interest in the concept of alternative medicine. I used
to, but times have changed as I have evolved personally and
professionally. I am not dismissive of natural therapies, but I’d like to
move away from the idea of them being an ‘alternative’ or replacement
for ‘conventional’ medicine, which is rather unhelpful. As far as I am
concerned, there are many elements to consider when it comes to health;
it’s not simply a case of conventional versus alternative. If somebody is
sick and they need pharmacological drugs, then they need drugs. End of
story. But that doesn’t mean there isn’t also much they can do for
themselves by making changes to their diet and lifestyle.
Let’s use high blood pressure as an example. This causes a real risk of
serious cardiovascular disease, since the pressure will increase the risk of
damage to the inner lining of the blood vessels, which can lead to heart
disease. Medication that decreases the pressure and takes the burden off
the cardiovascular system may save lives. But at the same time, it’s also
important to make diet and lifestyle changes. Intakes of sodium and bad
saturated fats need to be reduced, and food’s glycaemic index (the
increase in blood sugar levels after eating it), needs to be considered.
And other nutrients can counter some of the changes taking place inside
the body. A group of compounds called flavonoids, found in green tea,
onions and dark chocolate, can increase the chemicals that widen the
blood vessels and reduce blood pressure. Eating more omega-3 fatty
acids will naturally decrease levels of the chemicals that tighten the blood
vessels. All these things have been well researched, documented and
understood, so we can see that there is a valid place for the use of diet in
the management of high blood pressure, as well as many other
conditions.
In my view, the problem arises when we have a polarized, all-or-
nothing approach to treatment. Just diet, or just medication, in isolation
will only have a narrow spectrum of benefit. If we bring the two
approaches together, the therapeutic spectrum is much broader. When we
understand that there is more than one thing we can do to get well, we are
in a better position to return to good health.
MY ROLE AS THE MEDICINAL CHEF

That’s where I come in: to look at the science about which foods can be
useful for certain physiological changes and diseases, assess what dietary
changes we can easily make, and use my culinary skills to create
practical, delicious dishes that everyone can cook and enjoy in their day-
to-day life. I’m fascinated by the science of nutritional medicine, and I’ve
also been a serious food-lover for most of my life – I’ve even worked as
a chef. I’ve always loved new, exciting, delicious, and most of all, real
food. I want to show you that proper food that will improve your health
isn’t sawdust-like muesli, mung beans or rabbit food. We can take
pleasure from our food, and at the same time know it will help with our
health.
Eating this way can be an exciting culinary journey, and you don’t
have to sacrifice flavour, style or enjoyment. Dishes such as the Greek
pitta pizzas (page 70), Tuna steaks with sweet potato wedges and spring
greens (page 118), or the Mint chocolate no-cheese cake (page 148), are
true stars – they’re packed with flavour and won’t feel like anything less
than a treat. The other thing you’ll notice is that all the recipes are
simple, quick and easy. This is about healthy cooking in the real world.
Many of the recipes are one-pot wonders, they’re all easy to shop for at
the supermarket, and don’t need any specialist equipment. Many are
ready in less than half an hour. And, most importantly, all of them are
tasty!
HOW TO USE THIS BOOK

Every recipe includes symbols to indicate which of the body systems and
specific conditions it can help with, so you can look out for the recipes
that will benefit you most. If you’re just after a dish that will give your
body a boost, everything in here is good for you! The recipes are divided
into chapters according to the kind of thing you want to eat. For a quick
lunch, turn to Light Bites (page 60); to find ideas for a sharing feast with
friends, turn to Small Plates, Sides & Sharing (page 74); for something
quick to eat after work, turn to Quick Main Courses (page 102); if you
want something a bit smarter, turn to Weekend Main Courses (page 122).
There’s a good-for-you option every time you need it!
To find out what you can eat to help with specific medical conditions,
turn to Conditions (page 164), where you’ll find details of the 30
ailments in which food has been most convincingly identified as having a
significant role to play. For each condition, you’ll also find a list of the
most effective recipes to try, and what ingredients to look out for. If
you’re interested in finding out more about the effects of individual
foods, turn to Ingredients (opposite), where there’s a directory of the
main ingredients that have been shown to have health benefits. If you
want to find out more about the evidence of links between food and
health, have a look at Further Reading (page 191).
So, that’s what The Medicinal Chef is about: not alternatives or
miracle cures, but simple and enjoyable tools that will help us all move
towards better health – with a full belly and a smile on our face.
FRUIT
APPLES
High cholesterol
Apples contain a unique type of soluble fibre called pectin. This fibre can
help carry cholesterol out of the digestive system. When the liver makes
cholesterol, a very high proportion of it is sent into the digestive tract,
where it is absorbed into the bloodstream. If we can reduce this, we can
reduce cholesterol levels. This is how cholesterol-lowering drinks work.
Asthma
Some research has indicated that a chemical called phloridzin in apples
can help to reduce localized inflammation in the lungs, for example in
asthma. There are also very high levels of a compound called quercetin in
apples, which has a natural, subtle antihistamine activity.
BANANAS
Insomnia
Bananas are very high in an amino acid called tryptophan, which is
converted into the neurotransmitter serotonin in the brain. This
neurotransmitter helps regulate sleep patterns.
High blood pressure

Bananas are very high in potassium. This helps buffer the effects of salt
on the body, which include contraction of the blood vessels and increased
fluid retention, all of which cause an increase in blood pressure. Sodium-
potassium balance is an important part of managing blood pressure. Of
course, it’s not as simple as just eating a banana, and then everything is
tickety-boo; it’s just a great example of a good food to include in your
diet.
BLUEBERRIES
Heart & circulation

A lot of what you hear about the amazing health properties of blueberries
is exaggerated, but they are high in the antioxidant compounds
anthocyanidins. These are the compounds that give them their deep
purple colour, and have been shown to cause relaxation of blood vessels,
protect blood vessel walls against damage, and even reduce cholesterol
slightly.
Eye health
Some of the antioxidants in blueberries have been clinically tested, and
have shown potential benefit in cases of macular degeneration (loss of
vision in the centre of the visual field) and cataracts. They are not a cure,
but may help with prevention.
CHERRIES
Anti-inflammatory
Cherries are bursting with compounds called anthocyanins, which give
them their deep ruby red colour. They are known to work in a similar
way to some prescription anti-inflammatories (although they are not an
alternative) by blocking the activity of certain enzymes that stimulate
inflammation. This can help with many conditions, including gout,
arthritis and joint pain.
Insomnia
Montmorency cherries in particular are known to be very high in a
compound called melatonin, which is also secreted in the brain as a
sleep-inducing hormone. Many clinical studies have shown that eating
fresh cherries or small servings of cherry juice can effectively induce
sleep.
Gout
The anthocyanins unique to cherries have also been shown to be effective
against gout. This painful condition is caused by uric acid crystals
accumulating in joints, where they can put pressure upon soft structures
within the joint. Cherry anthocyanins actually inhibit the action of an
enzyme called xanthine oxidase, which produces uric acid.
CRANBERRIES
Urinary system health

Cranberries have a longstanding reputation as a powerful remedy for
treating urinary tract infections such as cystitis, and rightly so. Most
urinary tract infections are caused by E. coli bacteria. When they embed
themselves in the wall of the urethra, the immune system responds and
the urinary tract becomes inflamed. This is what causes the symptoms.
Cranberries are very high in compounds called proanthocyanidins, which

prevent E. coli from attaching to the urethral wall.
DATES
High cholesterol
Dates are very high in a type of soluble fibre called beta glucan. Many
clinical trials have shown beta glucan to be effective at lowering
cholesterol. It does this by binding to cholesterol in the digestive tract,
and carrying it away through the bowels.
Constipation
Beta glucan is wonderful for softening the stool and stimulating mild
contraction of the gut wall, enabling better elimination.
GOJI BERRIES
Immune system health

No longer difficult to find in most supermarkets, goji berries contain a
very special type of large sugar molecule called polysaccharides. These
sugars have been shown to increase the production of white blood cells,
the army of the immune system. This makes goji berries a useful
ingredient during colds and flu, and for keeping the immune system
strong at other times, too.
Healthy eyes
Goji berries are packed with two key antioxidants, lutein and zeaxanthin,
both of which help protect the macular in the retina of the eye from free-
radical damage. High-level consumption has been linked to protection
from eye damage and improvements in eyesight.
GRAPES
High blood pressure
Grapes contain two clinically tested, powerful compounds that can affect
blood pressure. The first is the deep purple pigment from a group of
compounds called oligomeric proantocyanidins (say that quickly and I’ll
give you a fiver!). The second is a compound called resveratrol. This
works in a similar way, and they complement each others’ action. They
increase the production of compounds naturally released by the cells that
line the blood vessels, which cause the muscles in the blood vessel walls
to relax, making the vessels widen. The wider the vessel, the lower the
pressure.
High cholesterol
Grapes don’t seem to contain any cholesterol-lowering compounds per
se, but they do contain compounds that reduce the oxidation of
cholesterol. This highly reactive chemical process causes notable damage
to blood vessel walls, and is one of the reasons that reducing cholesterol
is a good idea.
LEMONS & LIMES
Colds & flu

The first good thing about citrus fruits is that they are packed with
vitamin C. This is vital for immune function, as it allows white blood
cells to attack bugs more ferociously. Lemons and limes are also rich in a
compound called kaempferol, which has notable antibiotic properties.
These have been demonstrated epidemiologically (by studies of general
health patterns), as well as clinically.
MANGOS
Skin health
The bright orange flesh of the mango is produced by a high concentration
of beta carotene, a fat-soluble antioxidant that can quickly move into the
skin and protect it from free radical damage that can lead to wrinkles and
premature ageing. Beta carotene also has anti-inflammatory activity, too.
Digestive system health

There is a group of enzymes in mango that are proteolytic, which means
they help the body to digest proteins more effectively. If you are going to
eat mango for this reason, though, I would recommend eating it before a
meal rather than after it, since fruit on top of a meal can actually cause
digestive discomfort.
PAPAYAS
Bloating & indigestion

Papaya contains a very powerful enzyme called papain, which is known
to be very beneficial for digestion. It is especially useful for indigestion
caused by eating too much high-protein food – such as an enormous
steak! Papain is also useful for easing bloating by improving the
digestion and breakdown of food components.
PINEAPPLES
Arthritis
Pineapple contains a very powerful enzyme called bromelain, which
actually blocks certain aspects of the inflammatory response from
occurring. Pineapple has a great track record for benefiting many painful
inflammatory conditions. However, most of the bromelain is found in the
tougher inner core of the pineapple, the bit that most of us throw away; in
very ripe pineapples, though, it is often edible.

Bromelain is also thought to be a useful digestive aid, especially for high-
protein foods.
VEGETABLES
ARTICHOKES
Diabetes
Artichokes are very high in a type of sugar called inulin, which has been
shown to stabilize blood sugar levels, as it slows down the release of
glucose from other foods, thus reducing blood sugar spikes.
Liver & digestive system health

Artichokes contain a compound called caffeoylquinic acid, which is
thought to protect the liver from inflammatory damage and increase the
production and flow of bile. This offers protection from gallstones and
relief from constipation. Bile is basically the body’s own natural laxative.
High cholesterol
Some trials using artichoke extract showed reductions in bad (LDL)
cholesterol. This may in part be due to its effect on bile flow, since bile is
one of the main ways in which cholesterol is transported from the liver.
ASPARAGUS

Asparagus has been a traditional medicine in Asia for centuries. It
contains a unique compound called asparagine, which increases urinary
output. This can be very useful in conditions such as high blood pressure
and fluid retention.
Anti-inflammatory
A chemical in asparagus called racemofuran has been identified as
having mild anti-inflammatory activity.
AUBERGINES
Nervous system health

A compound called nasunin, found in the skin of the aubergine, has
recently been identified, which is thought to protect the fatty coating of
nerve cells from damage.
Constipation
Aubergines are high in fibre, helping to soften the stool and move things
along nicely.
AVOCADOS
High cholesterol
Avocados are very high in a fatty acid called oleic acid, also found in
olive oil, which many trials have shown causes a reduction in bad (LDL)
cholesterol, and a subtle increase of good (HDL) cholesterol.
Skin health
They are also very high in the fat-soluble antioxidant vitamin E. This
helps protect skin cell membranes from damage, and can be an important
part of a natural skincare regime.
Heart & circulation

The high vitamin E content of avocados makes them a wonderful food
for heart health. Vitamin E is a natural anticoagulant, meaning it reduces
blood clotting activity and may offer protective benefit against heart
attack and stroke.
BEANS
High cholesterol
All beans are naturally very high in fibre, which is of immense benefit to
the cardiovascular system. As we know, fibre has an important
‘cleansing’ effect on digestive health and ensures that things move along
adequately. This helps the cardiovascular system as it helps get rid of
cholesterol. When the body manufactures cholesterol in the liver, some of
it gets absorbed there and then, while the rest moves, via bile, from the
liver into the digestive tract, where more gets absorbed. A good intake of
fibre can actually reduce the absorption of some of this cholesterol,
helping keep cholesterol levels in check.

Beans, like all high-fibre foods, are a must for healthy digestion. Fibre
swells within the digestive tract, increasing the bulk of the digestive
contents. When this occurs, specialized stretch receptors detect the
increase in volume and stimulate the contraction of the muscles that line
the gut wall. This rhythmical contraction, known as peristalsis, is what
keeps everything moving through the gut as it should.
Reproductive system health

Some types of beans, such as soya beans and chickpeas, are rich in a
group of compounds called isoflavones. These compounds are similar in
structure to oestrogen and can actually bind to oestrogen receptors in
susceptible tissues. It is important to know that although they bind to
oestrogen receptors, there is no evidence that they stimulate an
oestrogenic effect.
Some hormonal issues, such as the menopause and PMS, involve

symptoms that result from changes in oestrogen levels. This can either
cause tissues to go into overdrive because too much oestrogen is present,
or create a reaction because oestrogen levels have dropped considerably.
When there is excess oestrogen, it is thought that isoflavones can bind to
the oestrogen receptors, and stop the real oestrogen from over-stimulating
the tissues. On the other hand, when there is insufficient oestrogen and
the receptors are deprived, the binding of isoflavones to the receptors can
reduce some of the withdrawal symptoms that are experienced.
BEETROOT
High blood pressure

Beetroot has been the focus of a great deal of clinical research in recent
years. One of the areas that has attracted a lot of attention is the effect
beetroot has on blood pressure. It is very high in natural nitrates, a type
of mineral salt. This is converted by the body into nitric oxide, which is
naturally produced to regulate blood pressure. Nitric oxide causes the
muscles in the blood vessel walls to relax, which widens the vessels, and
in turn reduces blood pressure. Some small-scale studies have confirmed
this effect. This doesn’t mean you can throw your medicine in the bin and
eat beetroot all day, though – it just highlights a powerful ingredient we
can consume more of to benefit our health.
Liver health
Several studies have shown that betacyanin, the purple colour pigment in
beetroot, can have a beneficial effect on liver function. It is known to
increase the level and activity of detoxification enzymes found in the
liver, mainly the potent glutathione peroxidase, which is involved in
breaking down and removing alcohol from the liver. Bacon sarnie the
morning after? Nah. Bring on the beetroot juice!
BROAD BEANS
Digestive system health, heart & circulation

Like all pulses, broad beans are very high in fibre, which delivers
benefits to two body systems. Firstly, high-fibre foods benefit digestion
by ensuring regularity. The fibre attracts water and swells in the digestive
tract, which strengthens the natural contractions of the gut wall (known
as peristalsis), and keeps everything moving along nicely. The fibre
content also helps the cardiovascular system, as it helps to carry
cholesterol out of the gut, and can reduce overall cholesterol levels. They
are also very rich in potassium, which helps reduce blood pressure.
BROCCOLI
Cancer prevention
I’m always wary of claims that one individual ingredient or lifestyle
change can cause cancer or prevent it, and the same is true here.
However, broccoli does contain some chemical compounds that, in
laboratory studies at least, seem to offer some prevention against
cancerous changes in cells. The compounds indole-3-carbinole and
sulphoraphane are the most widely studied. This doesn’t mean you can
smoke 20 a day if you eat broccoli, though – it’s just an interesting
insight into the powerful effects foods can have.
Stomach ulcers
Some research suggests that sulphoraphane may help to kill the bacteria
H. pylori, which is involved in stomach ulcers.
BUTTERNUT SQUASH
Acne & eczema

The colour of the beautiful bright-orange flesh comes from a group of
compounds called carotenoids, fat-soluble antioxidants that will move
into the lower layers of the skin quite quickly. Their localized anti-
inflammatory activity can reduce the redness of lesions such as eczema
and acne. They also help protect collagen fibres from damage, and so are
a great anti-ageing ingredient.
Heart & circulation

Carotenoids can reduce the oxidation of fatty compounds such as bad
(LDL) cholesterol, which can damage the blood vessels. These damaged
areas get plugged with cholesterol and scar tissue, and heart disease
ensues. Reducing the oxidation gives some reduction in risk.
CABBAGE
Cellular spring cleaning

I don’t believe in faddy detox diets, but the body does detoxify itself
naturally. Every second of every day, every cell is breaking down and
removing waste products. Cabbages, like all members of the Brassica
family, are packed with compounds such as isothiocyanates (try saying
that backwards!), which actually increase the levels of some of the
enzymes involved in the process.
Heart & circulation

Some of the phytochemical compounds in cabbage are known to reduce
the levels of a substance called homocysteine, which has been linked
with increased risk of heart disease.
CARROTS
Skin health
The vivid orange colour of carrots is thanks to beta carotene. This
compound naturally diffuses into fatty tissues such as those in the skin,
where it can offer localized antioxidant protection and anti-inflammatory
activity. This is ideal for conditions such as acne and eczema.
Eye health
The old saying that carrots can help you see in the dark isn’t true. I bet
that comes as a shock! It was actually part of wartime propaganda. That
said, carrots do offer some benefits to eye health, thanks to the beta
carotene. This fat-soluble nutrient can accumulate in the eyes and offer
protection against free-radical damage, which may help protect against
cataracts.
CELERY
Pain reduction
Despite its innocent appearance, celery packs a powerful medicinal
punch. It contains a powerful compound called 3-n-butylphthalide (3NB
for short), which is an effective pain killer. It’s not going to be replacing
morphine any time soon, but it’s an easy-to-incorporate ingredient and
anecdotal evidence has shown it to be effective for conditions like
arthritis, sprains and injuries. Isn’t salad fun?

Celery contains a complex cocktail of components that give it a potent
diuretic activity. Firstly, it contains a group of compounds called
coumarins. These help give it its distinctive smell, and are the same
compounds that give a freshly mowed lawn its fragrant aroma. They also
increase urinary output. Add to this very high levels of potassium, and
you have a notable increase in urinary output. Try drinking some celery
juice and see what happens! This makes it useful for urinary tract
infections and even high blood pressure.
EDAMAME BEANS

Edamame, or soy beans, are one of the richest sources of isoflavones on
the planet. These are oestrogen-like compounds that can bind to
oestrogen receptors and have been shown to offer some benefits in issues
such as menopause and endometriosis.
High cholesterol
Regular consumption of soy beans has been shown to lower bad (LDL)
cholesterol.
FENNEL

The oils that give fennel its distinctive flavour are known to ease cramps
and spasm in the digestive tract, so it’s ideal for gripey digestive
discomfort. The very same oils also help dispel gas and wind and ease
bloating.
JERUSALEM ARTICHOKES

Jerusalem artichokes are like dynamite for the digestion, and for the
uninitiated, your first experience with them may be somewhat explosive!
Do persist, though, as it will quickly settle down. They are very high in a
compound called fructooligosaccharide (FOS), and another one called
inulin, which are both prebiotic compounds, in other words a food source
for the ‘good’ bacteria in the gut. When these bacteria feed on them, they
start to reproduce, making their numbers stronger. These good bacteria
help regulate many aspects of digestive health, from improving transit to
repairing the gut wall, and even manufacturing certain nutrients.
KALE
Osteoporosis
Kale is high in calcium, and is also rich in phosphorous. This ratio
supports skeletal health: if phosphorous levels are too high and calcium
levels too low, it increases the risk of osteoporosis.
Muscular cramps
Its dark green colour means that kale is incredibly rich in chlorophyll.
Chlorophyll contains magnesium, and calcium and magnesium work in
tandem in muscle tissue. Calcium causes muscle to contract, whereas
magnesium causes it to relax. Any kind of muscle cramp or spasm will
always benefit from additional magnesium.
LEEKS
Like all of the Allium family (such as onions, chives and garlic), leeks are
very high in the prebiotic compound inulin. This feeds the good bacteria
in the gut, enabling them to reproduce, strengthening the colony and
improving digestive function.
Heart & circulation

The Allium family contains high levels of sulphur-based compounds,
which are known to reduce blood clotting. These compounds also seem
to have a favourable effect upon cholesterol levels.
OLIVES

One of the most noticeable thing about olives is their bitter flavour. This
is key to how they can help digestion. When we taste something bitter, a
nervous reflex takes place, and as a result of this, the gall bladder
contracts and releases a squirt of bile. Bile is essential for fat digestion,
and also works as the body’s own built-in laxative. This reflex also
increases production of gastric juices, so protein digestion will be
improved slightly.
Heart & circulation

The fatty acids in olive oil have been shown to be beneficial for the
health of the heart. They can increase the levels of good (HDL)
cholesterol, and decrease the bad. Oleic acid in olive oil also seems to
have a beneficial effect on blood pressure.
ONIONS
Allergies
Onions are very high in a compound called quercetin, which has a mild
but effective antihistamine activity. Allergies involve a localized release
of histamine by white blood cells, which causes the inflammation and
irritation.
Asthma
Onions, particularly the red variety, contain several compounds which
can reduce inflammation, particularly in the respiratory tract, so they may
be useful for asthmatics.

Onions, like all of the Allium family, are rich in a compound called
inulin, which is a potent prebiotic. This will increase the numbers of
‘good’ bacteria, which regulate virtually every aspect of digestive health.
PARSNIPS

Parsnips contain a special type of sugar called inulin, which is
responsible for the sweet flavour. It is a potent prebiotic, which means it
is a good food source for the good bacteria that lives in the gut. When
these bacteria reproduce and increase in numbers, they also secrete
compounds that help repair the gut lining and regulate movement through
the gut.
PEA SHOOTS

Move over citrus fruits – pea shoots are a seriously good source of
vitamin C. And, since these little shoots are eaten raw and when very
fresh, their nutrient levels are superior. Not only are they a great hit of
sunshine, they are also an excellent way to get that vital vitamin C hit
during the winter months.
Protein generation
All sprouting seeds are dense in all the essential amino acids our bodies
need to make protein. These nutrients are much more concentrated in
plants during the early stages of their growth cycle, so sprouts are full of
them. We don’t necessarily need to consume protein to make protein;
what we need are essential amino acids (the ones our bodies cannot make
themselves and must be obtained from the diet), which will then be sent
to the liver to be used to make human proteins.
PEPPERS
Skin health
Red and orange peppers are packed with two very powerful fat-soluble
antioxidant compounds: carotenoids and flavonoids, both of which
contribute to the vivid colours. They rapidly diffuse into the fatty layer of
the skin, where the collagen and elastin fibres are at their most dense, and
help protect collagen from damage. This can reduce the wrinkling and
skin ageing. They can also deliver some localized anti-inflammatory
activity, and may be useful for eczema and acne.
Heart & circulation

Flavonoids are also beneficial for the health of the blood vessels, making
the inner lining of vessels more resilient to damage. It is damage to this
inner lining that helps cause build-up of plaques in the cardiovascular
system.
POTATOES
High blood pressure

The humble potato, although it can be a bit of a starch bomb, has been
found to contain kukoamine, a compound once only known to exist in a
few obscure Chinese herbs. It doesn’t occur in many plants, and has been
shown to cause a mild reduction in blood pressure. How it works isn’t
clear yet, but it represents a glimmer of hope for potato lovers. A word of
caution, however: too much of any starchy food isn’t good for the heart at
all, as they can upset blood sugar levels quite rapidly.
RED CABBAGE
Anti-inflammatory
The deep purple colour is delivered by a powerful group of antioxidants
called anthocyanins. These deliver a reasonable amount of anti-
inflammatory activity, especially for the digestive tract and
cardiovascular system. They also help reduce some of the chemicals that
actually trigger inflammation in the first place.
Heart & circulation

Anthocyanins have been shown to stimulate the cells that line the inner
surface of blood vessels to secrete a chemical called nitric oxide, which
relaxes the muscles in the blood vessel walls. This in turn lowers blood
pressure. The effect is temporary, but it is one of the ingredients you can
add to your diet to help manage high blood pressure.
SHIITAKE MUSHROOMS

Shiitake mushrooms are one among a few varieties of mushroom that
contain a powerful, unique sugar called polysaccharides. There are many
of these in nature, but the type found in shiitake mushrooms are beta
glucans, and these have been researched globally for more than 40 years.
One area in which there is the strongest evidence is the effect they have
upon the immune system. They have been shown to cause an increase in
the production of white blood cells (our immune system’s army), and
their response to pathogens or damaged cells. Just a small amount of
these compounds daily can really give the immune system a bit of a
boost.
High cholesterol
A decade or two ago, a substance in shiitake mushrooms called
eritadenine was discovered. It was found that this compound could lower
bad (LDL) cholesterol, while improving levels of the good (HDL)
cholesterol. It is believed that it does it by influencing the way in which
the liver produces cholesterol in the first place.
SPINACH
Skin health
Not only is it a good source of vitamin C, protein and iron, spinach is
also packed with the potent fat-soluble antioxidant beta carotene, which
can naturally and rapidly diffuse into the lower, fatty layer of the skin,
where it can protect collagen and elastin fibres from damage.
SPIRULINA
Skin health & neurological system

Spirulina is an extremely nutritious algae that is very high in B vitamins.
These are vital for turning food into energy, maintaining a healthy skin,
and regulating many activities in the central nervous system.
Natural energy boost

Spirulina is an amazing vegetarian protein source: it’s 60–70% protein,
and provides the full spectrum of essential amino acids we need every
day. With B-vitamin and protein levels like these, spirulina is a great
natural energy booster.
SWEET POTATOES

Sweet potatoes contain a unique type of storage protein used by the plant
as a food source during various stages of its growth cycle. Research
carried out in China has shown that this protein may stimulate the
production of white blood cells, possibly helping with immunity.
Skin health
Sweet potatoes are also rich in beta carotene, the substance that gives
them their bright orange colour. This can offer significant antioxidant
protection for the skin, and some anti-inflammatory action, too.
TOMATOES
Heart & circulation

Tomatoes are an important component of the well-documented health
benefits provided by the Mediterranean diet. They are packed with two
important antioxidant nutrients: vitamin C and lycopene. Lycopene is a
carotenoid compound responsible for much of their red colour. These are
important to heart health because they reduce lipid peroxidation, a type
of naturally occurring damage to dietary fats. These can cause damage to
the blood vessel walls, which may then set the stage for heart disease.
Prostate health
There has been a great deal of research on the link between lycopene and
prostate health, but the evidence is mixed. There is, however, some
evidence to suggest that populations that consume high levels of
lycopene tend to have fewer prostate-related health problems.
DAIRY & FISH
ANCHOVIES
Heart & circulation

The high level of vital omega-3 fatty acids in anchovies help maintain
healthy cholesterol levels and offer protection against damage to the
blood vessel walls caused by inflammation, which starts the heart disease
process.
Asthma & eczema

Omega-3 fats also help the body create its own natural anti-inflammatory
compounds, which in turn can reduce inflammation. That’s why these
fats are vital in managing all inflammatory conditions, such as asthma,
eczema and arthritis.
Bones & joints

Anchovies have a wonderful mineral content, so I would recommend
them for conditions such as osteoporosis, as they are very high in
calcium, magnesium, phosphorous and vitamin D. All of these are key
players in maintaining bone mineral density.
EGGS
Heart & circulation

Eggs have been much maligned for their cholesterol content, but actually
they are pretty much the best protein source on the planet, for the simple
reason that the protein is 100% usable. And eggs are also very rich in
betaine, a nutrient known to reduce homocysteine, which is a potent
compound linked to increased risk of heart disease.
Nervous system health

Eggs are also very rich in choline, which helps to maintain the structural
integrity of the fatty structures surrounding our nerve cells. This makes
them helpful for any nervous disorder, from the perspective of basic
maintenance if nothing else.
FETA CHEESE
Good-quality feta is made from sheep’s milk, which is often far better
tolerated by the digestive tract and is less likely to cause the stomach
upsets that can be quite common with cow’s milk cheese.
GOAT’S CHEESE

The properties of goat’s cheese are the same as feta, with an even higher
level of tolerance for those who are usually intolerant to dairy produce,
so they can be even easier on the digestion.
HERRINGS
Arthritis, eczema & asthma

Like all oily fish, herrings are packed with omega-3 fatty acids that help
the body produce its own powerful anti-inflammatory compounds. These
make all oily fish important for tackling inflammatory conditions.
Heart & circulation

Omega-3 fatty acids are vital for heart health. Firstly, they protect the
blood vessels from inflammatory damage. Secondly, they help decrease
levels of bad (LDL) cholesterol, and increase levels of good (HDL)
cholesterol. They also play a role in reducing blood clotting.
Rickets & osteoporosis

Oily fish such as herrings are packed with vitamin D, one of the most
commonly deficient nutrients. Vitamin D is vital for facilitating the
absorption of calcium, and a deficiency of it in a developing child may
cause rickets, while deficiency in adulthood can increase and exacerbate
osteoporosis.
MACKEREL
Arthritis, eczema & asthma

Mackerel is incredibly high in vital omega-3 fatty acids. These help the
body to produce its own built-in anti-inflammatory compounds. This
makes it great for inflammatory conditions.
Heart & circulation
The omega-3 fatty acids have a very favourable effect upon cholesterol
levels, and can also protect blood vessel walls from inflammatory
damage.
Osteoporosis & rickets

Oily fish, and especially mackerel, are very high in vitamin D, which is
vital for the proper utilization of calcium in the body. The main source of
vitamin D for humans is the conversion of cholesterol into vitamin D
upon exposure to UV radiation – in other words, the sun! Thankfully,
there are also a few food sources, and oily fish are top of the list.
PRAWNS
Skin health
Prawns are incredibly rich in two vital minerals: zinc and selenium. Zinc
helps regulate the oil-producing glands in the skin – if the skin is too oily
or too dry, extra zinc can help balance things out a little. It is also vital
for improved wound healing, as it regulates the activity of white blood
cells involved in managing infection.
Selenium is also involved in wound healing and reduction of

inflammation. Prawns are also rich in a fat-soluble antioxidant called
astaxanthin, which gives them their distinctive pink colour. Astaxanthin
accumulates in the fatty layer of the skin, where it can protect against
premature ageing and offer some anti-inflammatory activity. All of these
things make prawns a great choice for acne, eczema and psoriasis.

The high zinc level in prawns makes them a great food for the immune
system. Zinc regulates many of the inner workings of white blood cells,
the army of the immune system, ensuring they respond to the best of their
ability to invaders or damaged cells and tissues.
SALMON
Heart & circulation

Salmon is packed with omega-3 fatty acids, those all-important good fats.
These help maintain healthy cholesterol levels and protect the blood
vessels from inflammatory damage, which can be the first step in the
process that later leads to heart attacks. Omega 3 is also beneficial for the
rate and extent to which blood clots.
Arthritis, asthma & eczema

Omega-3 fatty acids are very powerful anti-inflammatory agents. The
body transforms them into its own built-in anti-inflammatories, which
can ‘turn off’ the inflammatory reaction.
Neurological system health

Omega 3 is also vital for the health of the brain and nervous system. The
cells have a special arrangement of fatty material on their outer surface
called the myelin sheath, which is vital for sending and receiving
messages. This can get damaged and needs adequate essential fatty acids
for maintenance.
Research has also shown that omega 3 from oily fish can be beneficial in
mental health and neurological system issues such as depression,
memory enhancement, even behaviour and mood stability.
SARDINES
Heart & circulation

Sardines are another important member of the oily fish club. They have
all the same omega-3 benefits as salmon.
TUNA
Heart & circulation

Several studies have found that tuna positively affects cholesterol levels.
This is most likely due to the high omega-3 levels in fresh tuna. Canned
tuna, although it’s a great lean protein, is not a good source of omega 3,
as all of the oils have been pressed out and sold to the nutritional
supplements industry.
Skin health
Tuna is rich in the mineral selenium. This vital mineral is one of the key
components in making the body’s own antioxidant compounds. Selenium
has proved beneficial for the health of the skin, and as an anti-
inflammatory.
YOGHURT
Digestive & immune system health

The live bacteria found in probiotic yoghurt can help support the colony
of good bacteria that naturally lives inside our digestive tract. This army
of bacteria helps with almost every aspect of digestion. They also help
regulate certain aspects of our immune response, too. Always choose
good-quality, live probiotic yoghurt.
GRAINS
BROWN RICE
Constipation
Like any fibre-rich food, brown rice will bulk out the stools, and
therefore move more easily through the digestive tract.
Diabetes
Brown rice is a low-GI grain, which means it releases its energy very
slowly. This helps keep blood sugar levels stable. Add a lean protein to
the mix, and you have a very slow-release meal that is key to self-
management of diabetes.
High cholesterol
It’s mostly the fibre content that makes brown rice useful here. It helps
move cholesterol out of the digestive tract, reducing the amount that gets
absorbed into the bloodstream. There is a compound in brown rice
known as gamma-oryzanol, which is also linked with lowering bad
(LDL) cholesterol.
BULGUR WHEAT
Stress
Bulgur wheat is very rich in B vitamins. These vital nutrients are often
deficient in Western diets, mainly because they are used rapidly during
the stress response. They regulate many functions in the nervous system
and adrenal glands. They are also vital for releasing energy from food,
which is one reason why stress leaves us feeling depleted. B vitamins
also seem to deliver a very calming effect. This is anecdotal, but quite
commonly noticed.
High cholesterol & digestive system health

The fibre content of bulgur wheat makes it an ideal ingredient for
digestive and heart health, as high-fibre foods will help remove
cholesterol from the digestive tract before it can be absorbed.
CHICKPEAS
Chickpeas are packed with a group of compounds called isoflavones,
which are very similar in chemical structure to oestrogen, and so are a
valuable dietary addition when dealing with issues such as problematic
periods and menopause.
Skin health
Chickpeas, like all pulses, are packed with the spot-fighting mineral zinc.
OATS
Heart & circulation

Oats contain a soluble fibre called beta glucan. This has been clinically
proven to lower cholesterol in the digestive tract. It does this by binding
to cholesterol that has been released from the liver. Once bound to it, it
carries cholesterol out of the body through the bowel before it has a
chance to be absorbed into the bloodstream.
Constipation
The high fibre content of oats makes them an obvious choice for easing
constipation. The fibre attracts water and begins to swell, which makes
the bowel contents bigger and bulkier. This helps stimulate the stretch
receptors in the gut wall, which causes it to contract in a process known
as peristalsis, helping to move bowel contents along more effectively.
Stress
Oats are very rich in B vitamins, which are essential for supporting the
body during stressful times. They support adrenal gland function and
nervous system activity, and are essential for energy production at a
cellular level. They are rapidly depleted during stressful times, which can
leave us feeling washed out very quickly.
QUINOA
Diabetes & blood sugar stability

Quinoa, a grain that originates in South America, is a complete protein,
and contains all the essential amino acids we need to make our own
proteins. Unlike many grains, quinoa is low in carbohydrates and is very
low GI. This means it will release its energy slowly, and won’t cause
blood sugar spikes, making it a perfect alternative to rice for anyone who
wants to stabilize their blood sugar levels more effectively.
RED LENTILS
High cholesterol
Red lentils contain a high percentage of soluble fibre. This is not only
helpful for digestion, but also helps remove cholesterol from the gut, and
thereby reduces the amount that gets absorbed into the bloodstream
through the digestive tract.
Constipation
The high fibre content also helps keep things moving through the
digestive tract properly.
NUTS & SEEDS
BRAZIL NUTS
Allergies & inflammation

Brazil nuts are sometimes deemed unhealthy because of their oil content.
But that’s a big mistake – they are very rich in the mineral selenium,
which plays many roles in the body, including regulating the
inflammatory response and some aspects of the allergic response.
Selenium increases the production of some of the body’s own built-in
antioxidants.
COCONUT
Colds & flu

Coconut oil has put people off a bit in recent years because of its high
saturated fat content. But this is unjustified in my view, as these fats can
be very beneficial. It’s actually one of the best choices of cooking fats,
and the fats won’t break down into trans fats at high temperatures. One of
the main fats found in coconut oil is a substance called lauric acid, which
has been shown to have some interesting antiviral properties. It actually
blocks the way viruses enter our cells and multiply.
FLAXSEEDS
Anti-inflammatory
Thanks to the very high levels of omega-3 fatty acids, flaxseeds (also
known as linseeds) can deliver some impressive anti-inflammatory
activity. This is because they help to increase the production of the
body’s own anti-inflammatory compounds, and inhibit the production of
pro-inflammatory compounds.
PUMPKIN SEEDS
High cholesterol
Pumpkin seeds are very rich in a compound called beta sitosterol, which
is added to those cholesterol-lowering drinks we see advertised so often.
It works by blocking the absorption of cholesterol through the gut, and
has had vast amounts of clinical research conducted on it.
Fungal conditions
Pumpkin seeds contain curcubitin, which has shown some interesting
antifungal activity. It is believed to be useful for digestive parasites such
as candida. Although I’m sceptical about the amount of attention paid to
candida by the natural health world, it can be a problem, and this
compound may well be a good option.
Acne
Pumpkin seeds are very high in zinc, which helps regulate the sebaceous
glands. This can help even out oily acne-prone skin.
WALNUTS
Heart & circulation

Walnuts are great for heart health for two reasons. Firstly, they are rich in
vitamin E, which is a natural blood thinner. Eating foods rich in vitamin
E may be protective against strokes and heart attacks. They are also rich
in omega 3, which has a further blood thinning action, and also helps to
improve the balance between bad (LDL) and good (HDL) cholesterol.
BASICS & FLAVOURINGS
ANISEED
Bloating
Aniseed sweets have traditionally been used to settle the digestion. The
essential oil anethol, which creates the familiar aroma, can work as a
muscle relaxant, helping to relax the walls of the digestive tract and
regulate bowel movements. Herbalists describe aniseed oil as
carminative, which means it can help to disperse gas.
Coughs
Anethol is also believed to be a bronchiodilator, which means that it
opens up the airways in the lungs. This can offer some relief for dry,
irritated coughs.
BASIL

Basil has quite complex chemisty, and the volatile oils that provide its
distinctive flavour relax the muscular walls of the small intestines, and
can therefore ease digestive cramps and bloating.
CACAO
The word cocoa is actually a bastardization of the word cacao, which is

the botanical name for the nut from which chocolate is made. This potent
food is, believe it or not, one of the most nutrient-rich foods on the
planet. Raw cacao powder is a very different animal from your standard
supermarket cocoa powder. In its raw and unprocessed state, it has over
1,500 beneficial compounds in it. Once processed (for example, into
ordinary cocoa powder), only five remain, the main one being caffeine!
Heart & circulation

Cacao is packed with a group of compounds called flavonoids. These
compounds have been very widely researched and are known to cause the
cells that line our blood vessels to release high levels of a compound
called nitric oxide, which causes the muscles in the blood vessel walls to
relax. When they relax, the blood vessel widens, which lowers the
pressure within it. Cacao is very high in the mineral magnesium, which
also encourages relaxation of the smooth muscle in vessel walls.
Mental health & neurological system

Raw cacao is very rich in two powerful compounds that have an
interesting effect on the mind and mood. The first is called anandamide,
and is also naturally produced in our brain. It enhances motivation and
pleasure, and is said to give feelings of bliss.
The next, phenylethylamine (PEA for short), is a powerful mood

elevator. It is also present in ordinary chocolate, but in much lower
concentrations than in raw cacao. It is quite rapidly broken down by an
enzyme before it gets chance to reach the brain. However, the high
concentration of PEA in raw cacao does allow a small amount to get
through and have neurological effects, albeit mild.
Natural energy boost

Cacao contains a stimulant compound called theobromine, a close cousin
of caffeine. It is a stimulant, but it seems to have less of a ‘burn out’
after-effect than caffeine. I would still avoid over-consumption, though.
CARDAMOM
Bloating & wind

Like many aromatic spices, cardamom can be a godsend if you are
feeling bloated and windy. The essential oils that create its divine,
aromatic flavour also help reduce gas and regulate peristalsis, the natural
rhythmic contractions of the gut. This can offer relief of symptoms of
digestive difficulty by ensuring that everything is moving along as it
should be.
CHILLIES
High blood pressure & circulation

Chillies contain a powerful phytochemical called capsaicin, which gives
them their intense heat. Capsaicin causes the cells that line the inside of
our blood vessels to secrete a chemical called nitric oxide, which is
naturally produced by these cells (chilli just gives them a kick in the right
direction). Nitric oxide then tells the muscles in the blood vessel walls to
relax, so the vessel gets wider.
This has two benefits: firstly, the wider the blood vessel, the lower the
pressure within it, and secondly, circulation to the extremities is
improved.
Pain reduction
The capsaicin in chilli also has painkilling effects. Firstly, the heat from
chilli stimulates the release of our own natural endorphins, which can
lower our perception of pain to a degree. Secondly, it can reduce the
levels of something called substance P, a chemical released by nerves that
carries pain signals.
CINNAMON
Metabolic system health & blood sugar levels

Some evidence has come to light in recent years that suggests that
cinnamon may play a role in blood-sugar balance, which might help with
many conditions. It’s thought that compounds in cinnamon can actually
make cells slightly more receptive to insulin, the hormone that tells them
to take up sugar to use as energy.
CORIANDER

Coriander is frequently used as a carminative, which means that it can
help with several digestive conditions, from bloating and gas to nausea.
GARLIC
Heart & circulation

Garlic contains some seriously potent chemical activity. It contains a
powerful compound called ajoene, which interacts with something called
the platelet aggregation factor, a compound in the body that regulates the
rate and extent to which blood clots. Some surgeons and dentists even
advise patients against eating garlic a couple of days prior to surgery in
case it increases their bleeding. On a day-to-day basis, however, it can
offer protection against clotting, helpful against strokes and heart attacks.
Colds & flu

Garlic contains a group of powerful essential oils – these are what make
you smell like Buffy the Vampire Slayer’s inside pocket when you’ve
eaten too much of it. These oils can only be removed from the body
through the breath, rather than the usual routes of elimination through the
bowels, and urine. As we breathe out they move through the respiratory
tract and can kill off bugs and viruses, such as those that can cause colds
and flu.
Anti-inflammatory
Raw garlic is actually a reasonably effective anti-inflammatory, due to a
compound called diallyldisulphide. This compound breaks down
drastically on cooking, though.
GINGER
Anti-inflammatory
One of the true kings of the food realm, ginger is one of the most
powerful anti-inflammatories there is. The strong, spicy essential oils that
give it its spicy flavour have been shown by many studies to interrupt
certain aspects of the chemical reaction that occurs when inflammation is
triggered.
Nausea
Ginger has a longstanding reputation as a useful remedy for the treatment
of mild nausea, from morning sickness to motion sickness. It isn’t clear
how it does this, but many people believe it works by stimulating the
production of digestive juices.
HONEY
Honey is a better choice of sweetener than processed sugar (in other

words, the granulated stuff you put in your tea), as it releases its energy
slightly more slowly, and also contains a fair amount of nutrition along
with its calories. That said, I’m still a strong advocate for reducing sugar
consumption, natural or otherwise. Honey delivers antioxidant and anti-
inflammatory properties, some varieties more than others.

Honey is recognized as a bacteriostatic compound, meaning that it halts
bacterial growth. When applied topically (on the surface), the dense
concentration of sugar in honey creates an environment that stops the
replication and activity of bacteria. This is why honey plasters are still
used in hospitals to reduce infection in pressure sores and venous ulcers.
Honey also contains an array of compounds such as resins, polyphenols,
caffeic acids, and so on, which all deliver a degree of antiviral and
immuno-supportive activities.
HORSERADISH
Asthma & coughs

Horseradish is believed to be a bronchodilator, meaning that it helps to
open up the airways, which may go some way towards relieving mild
asthma symptoms (absolutely never in place of medication, though), as
well as chesty coughs.
Respiratory infections
The spicy compounds in horseradish also work as a mild irritant to the
upper respiratory tract, causing the mucous membranes to secrete a
thinner mucous, which helps to dislodge the thicker mucous that can
arise due to infection.
LEMON GRASS

The oils in lemon grass that give it its distinctive flavour are believed to
relax the muscular walls of blood vessels. This makes the vessels a bit
wider and enhances circulation to the extremities.
MINT
Bloating & wind

The essential oils in mint, such as menthol, help relax the wall of the
digestive tract, and also to break down and disperse gas. If I ever feel a
little bloated, I turn to mint every time; it really is a very rapid remedy
indeed.
OLIVE OIL
Heart & circulation

Olive oil has been touted as a healthy oil for centuries, and in many
cultures. Modern research has confirmed some rather beneficial
properties in this widely used oil. Olive oil is very high in an omega-9
fatty acid called oleic acid, which has been shown in a lot of research to
lower total (LDLD) cholesterol levels, and improve the ratio between
good (LDL) and bad (HDL) cholesterol. It also contains some unique
antioxidants called polyphenols, which help to reduce platelet
aggregation (basically, reducing clotting).
Asthma, arthritis & eczema

I always recommend that anyone with inflammatory conditions should
only use olive oil in their cooking. Excessive consumption of omega-6
fatty acids is a big issue in the Western world, particularly in the
vegetable oils that are now so widely used. In our quest to reduce
saturated fat levels, many of us are consuming more unsaturated
vegetable oils, most of which are almost pure omega 6.
Now, omega 6 is a vital fatty acid, but if we consume too much (and most
of us do), it can trigger low-grade inflammation in tissues, which can
cause long-term damage. It can also worsen inflammatory conditions,
such as arthritis. Reducing omega 6, along with increased intake of
omega 3, can have a powerful effect upon inflammatory conditions, and
getting a balance between the two is vital. Olive oil contains mostly
omega-9 fatty acids, so using it in food helps us to control the amount of
omega 6 we consume.
PARSLEY
Kidney & urinary system health

As well as being very high in vitamin C, parsley can be useful in
conditions such as fluid retention, urinary tract infections like cystitis,
and even for giving the kidneys a bit of support after a night on the tiles.
It contains a very potent essential oil that works as a mild irritant for the
nephron (the kidney’s filtration system), and increases the rate of fluid
movement across this filter, thereby increasing urinary output.
PEPPERCORNS

Black pepper is believed to be a good remedy for constipation, as it can
act as a mild stimulant of peristalsis, the rhythmical contractions in the
gut that keep everything moving. In Ayurvedic medicine, pepper is also
used to stimulate appetite.
ROSEMARY
Anti-inflammatory
Rosemary contains a very powerful anti-inflammatory compound (albeit
in small amounts), called rosmarinic acid, which blocks certain
compounds that stimulate the inflammatory response.

The essential oils in rosemary are thought to be vasodilatory, which
means that they help widen the blood vessels. As the vessel widens, the
pressure within it is reduced.
Another benefit is that it will enhance circulation to the extremities. This
is why some traditional medical practices use rosemary for treating cold
fingers and toes, Raynaud’s disease, and even to enhance memory
(although the jury’s still out on that one).
SAGE
Bloating & gas

The oils in sage, which give it its pungent flavour, are very powerful
carminatives. This means that they help dispel gas and wind, helping to
relieve digestive discomfort.
THYME
Neurological system health

A compound in thyme has been shown to increase the amount of DHA, a
vital essential fatty acid, in nervous tissue. This fat is a vital structural
component of these tissues, and low levels can be detrimental to the
normal functioning of each nerve cell.
Bacterial infections
Thyme has always been my first port of call for upper respiratory tract
infections. The complex chemistry that gives thyme its powerful flavour
and aroma, including the essential oil thymol, has been identified as
having potent antibacterial activity, hence the traditional usage for
conditions such as throat infections.
TURMERIC
Anti-inflammatory
Turmeric is one of the kings of medicinal food. The chemicals that
provide its vivid, bright-orange colour are a group of compounds called
curcuminoids. These have been studied for decades and are known to
reduce inflammation by blocking an enzyme involved in triggering
inflammation. Turmeric is very powerful indeed, and some studies have
even compared the effectiveness of extracts of turmeric with some
pharmaceutical drugs.
Liver health
The curcuminoids in turmeric have also been shown to help protect the
liver. Studies have shown that they can reduce inflammation and damage
to hepatocytes, the liver cells, caused by chemical irritants such as
alcohol and pollutants.
Heart & circulation

Compounds in turmeric are also believed to have a degree of
anticoagulant activity. This means they can regulate the rate and extent to
which blood clots, which may offer some degree of protection against
heart attack and stroke.
RECIPES
Breakfast & brunch
It’s true what they say: breakfast really is the most important meal of
the day. Breakfast is also when we’re most likely to consume utter
rubbish, so it’s vital to ensure that you’re prepared, and have plenty
of good-quality options available.
Now, you may find that you’re not very hungry first thing in the
morning, and it might take a while to get your appetite kick-started.
However, it’s still a good idea to have a small piece of fruit in the
early morning, just to top up blood sugar and wake the metabolism
from its slumber. These dishes are perfect first thing, or are equally
well placed as mid-morning fare, too. They are all easily doubled to
serve 2 or 4.
SKIN
JOINTS & BONES Osteoporosis, Rickets
IMMUNE SYSTEM
METABOLIC SYSTEM Diabetes (Type 2)
MENTAL HEALTH & NERVOUS SYSTEM Anxiety
Spinach and feta scramble This makes for a gorgeous start to

the day, and contains three of my favourite ingredients in one hit.
It’s dense in nutrients and guaranteed to keep you going until
lunchtime.
SERVES 1
½ tablespoon olive oil
2 handfuls baby spinach
2 large free-range eggs
100g feta cheese, cubed
small bunch fresh chives, finely chopped
sea salt and black pepper
Heat the olive oil in a pan over a medium heat, add the spinach and cook
for 3–4 minutes, or until wilted.
Crack the eggs into a bowl, season with salt and pepper and whisk them
together. Pour them into the pan with the spinach and add the cubed feta.
Stir gently over a medium-low heat until the eggs have scrambled.
Sprinkle with the chopped chives and serve immediately.
SKIN Acne
MENTAL HEALTH & NERVOUS SYSTEM Stress
HEART & CIRCULATION High cholesterol
DIGESTIVE SYSTEM Constipation
Blast-off breakfast bars These bars are a great solution when

you just need to grab something and leg it out the door, or if you
don’t feel ready for anything heavy early in the morning. They’re
low GI and packed with complex carbohydrates, protein and vital
‘good’ fats. Guaranteed to launch you into your day! Goji berries
are available in most supermarkets.
MAKES 6–8 BARS
light olive oil, for greasing
2 tablespoons honey, plus extra for drizzling
4 tablespoons coconut oil
3 tablespoons peanut butter (a good-quality one, with no added salt or sugar)
280g porridge oats
3 tablespoons ground flaxseeds
1 tablespoon pumpkin seeds
1 tablespoon goji berries
2 tablespoons chopped dates
1 tablespoon chopped dried figs
Preheat the oven to 180°C/350°F/Gas mark 4 and lightly grease a 23cm
baking tin.
Melt the honey, coconut oil and peanut butter together over a gentle heat
in a pan. Remove from the heat, add the rest of the ingredients (reserving
a few seeds and dates to sprinkle over the top), and stir well to form a
sticky mixture. Press the mixture firmly into the prepared tin. Sprinkle
with pumpkin seeds and dates.
Bake in the oven for 10–15 minutes, or until golden brown. Allow to cool
completely before cutting into bars. Store in an airtight container. They
will keep for up to a week. Serve with a little honey drizzled over, if you
like.
DIGESTIVE SYSTEM Haemorrhoids
Probiotic layer crunch This is a nice, simple breakfast that ticks

all the right boxes to start your day off well: complex
carbohydrates, vitamins and minerals, low GI… and it looks
rather nice too! The quantities are variable depending on the size
of the serving glass you’re using. You can make it as big or as
small as you like.
SERVES 1–100
fresh berries (blueberries, chopped strawberries, blackberries, or whatever floats your boat)
porridge oats
pumpkin seeds
live probiotic yoghurt
ground cinnamon, for sprinkling (optional)
honey, for drizzling (optional)
Find a nice-sized glass – a large tumbler, for example.
Begin with a thin layer of fresh berries. Top this with a thin layer of
porridge oats, then a thin layer of pumpkin seeds, then finally a layer of
yoghurt. Repeat this process as many times as is necessary to fill your
vessel of choice. You can add a little pinch of cinnamon and a drizzle of
honey at the end to jazz things up a bit.
SKIN
MENTAL HEALTH & NERVOUS SYSTEM Depression
DIGESTIVE SYSTEM Bloating
REPRODUCTIVE & URINARY SYSTEMS Polycystic ovary syndrome
Herbed Mediterranean frittata This is a great dish for those

mornings when you wake up and feel so ravenous that you could
eat anything in sight. It’s big on flavour, big on nutrition.
SERVES 1–2
olive oil, for cooking
6 cherry tomatoes
¼ red onion, finely sliced
1 garlic clove, finely chopped
5–6 black olives, pitted
small handful fresh parsley, finely chopped
small handful fresh basil, finely chopped
small handful fresh mint, finely chopped
Preheat the grill to medium. Heat a dash of olive oil in a small frying pan
or omelette pan over a medium heat. Add the cherry tomatoes, onion and
garlic to the pan, season with salt and cook until the onion has softened.
At this stage, throw in the olives.
Whisk the eggs in a small bowl, season with salt and pepper and stir in
the chopped herbs. Pour the eggs into the pan.
Keep the pan on a consistent medium-high heat for 3–4 minutes, enough
time to cook the lower portion of the frittata. At this point, place the pan
underneath the preheated grill to cook the top part of the frittata. To
check if it’s cooked, insert a knife in it. If you can see a lot of runny egg,
cook it for a minute or two longer. Allow to stand for a minute before
serving.
Easy eggs florentine This is a simple but tasty breakfast or

brunch. It’s fresh, vibrant and surprisingly filling. Leave out the
hollandaise sauce if you want to be virtuous – but we all deserve
the occasional weekend treat! Easily doubled for two.
SERVES 1
large handful baby spinach leaves
1 teaspoon wine vinegar
75g butter
juice of ¼ lemon
1 sprig fresh dill, chopped
1 slice rye or multigrain granary bread
Heat a little olive oil in a pan over a medium heat, add the spinach and
cook for 3–4 minutes, or until wilted. Season with salt and pepper.
Bring a small saucepan of water to a simmer, turn down the heat so that
the water is barely bubbling and add the vinegar. Crack 2 eggs, one at a
time, into a cup and then slide them gently into the water. Poach for 3–4
minutes.
Meanwhile, make the hollandaise sauce by melting the butter gently in a

small pan. Place an egg yolk and the lemon juice in a small food
processor or blender and process until smooth. Add the hot melted butter,
still processing, to make a thick sauce. Season with salt and pepper and
stir through some of the chopped dill.
Toast the bread and drain the spinach in a sieve. Stir through the
remaining fresh dill and place the spinach on top of the toast. Remove the
eggs from the water with a slotted spoon and place on top of the spinach.
Pour over the hollandaise sauce and serve immediately.
IMMUNE SYSTEM Colds & flu
HEART & CIRCULATION Heart disease, High cholesterol
Spinach, tomato and shiitake mushrooms on toast This is

great when you fancy something really tasty but can’t be
bothered to slave away in the kitchen for ages.
SERVES 1
1 large garlic clove, finely chopped
6–7 shiitake mushrooms, sliced
4–5 cherry tomatoes, halved
handful baby spinach
1 slice multigrain granary bread
Heat a little olive oil over a medium heat in a large pan, add the garlic
and cook gently for a few minutes, until softened.
Add the shiitake mushrooms and cook, stirring, for 2 minutes, then add
the tomatoes and season with salt and pepper. Cook for 4–5 minutes, or
until the mushrooms have softened. Add the spinach and cook for a
minute or two longer, until it has wilted.
Meanwhile, toast the bread. Top with the mushroom mixture and serve
immediately.
SKIN Acne
JOINTS & BONES Arthritis
MENTAL HEALTH & NERVOUS SYSTEM Migraine
HEART & CIRCULATION High blood pressure, High cholesterol
DIGESTIVE SYSTEM Crohn’s disease
Asparagus and smoked salmon egg dippers There’s something

a little bit posh and decadent about this dish, and it’s great for so
many body systems. It makes a lovely starter, or even a between-
meal snack.
SERVES 1
75g asparagus spears, trimmed
1 large free-range egg
50g smoked salmon
Bring a small pan of water to the boil, then lower the heat to a gentle,
rolling boil. Drop the asparagus into the water for 4–5 minutes, just long
enough for it to turn a bright, vivid green. Remove, drain and dry on
kitchen paper.
Place the egg in the boiling water and allow to boil for 6 minutes, for a
soft-boiled egg (hard white, soft yolk).
While the egg is cooking, cut the smoked salmon into strips of about 2 x
6cm, and wrap them around the middle of the asparagus spears.
Remove the egg from the water and place it in an egg cup. Remove the
top to expose the runny yolk, ready for dipping. For a hard-boiled egg
with a fully set yolk, cook for 10 minutes.
JOINTS & BONES Arthritis, Bursitis
REPRODUCTIVE & URINARY SYSTEMS Menopause, Polycystic ovary syndrome
Kick-starter kedgeree I first tasted kedgeree as a nipper and just

loved it there and then. It’s very filling and packed with nutrients.
Guaranteed to keep you going for hours on end!
SERVES 1
½ small red onion, finely chopped
½ red pepper, cut into small dice
1 teaspoon curry powder
½ teaspoon turmeric
1 red chilli, shredded
75g brown basmati rice
1 large free-range egg
1 smoked mackerel fillet, broken into small pieces
1 tablespoon live probiotic yoghurt
Heat a little olive oil over a medium heat in a large pan, add the onion
and red pepper and cook gently until softened – about 5 minutes.
Add the curry powder, turmeric, chilli and rice and stir for a few minute
to toast the spices slightly. Add enough water to cover the rice, season
with salt and pepper and simmer, covered, over a medium-high heat for
around 20 minutes, or until the rice has softened. You may need to top up
the water now and then during the cooking time.
Meanwhile, cover the egg with water in a small pan, bring to the boil and
boil for 7 minutes. Drain under cold water and leave to cool before
peeling and cutting into quarters lengthways.
Just before the rice is cooked, stir the baby spinach through it and cook
for a couple more minutes to wilt the spinach. When the rice is cooked,
stir through the flaked mackerel and yoghurt. Serve with the egg wedges
on top.
Soups
A soup is one of the best, most warming comfort foods there is, and
one of the most effective ways of getting lots of good ingredients into
your diet. Fresh herbs and spices, vegetables and aromatics such as
garlic are all soup staples and nutritional powerhouses, enabling
you to create a dish that provides masses of health benefits in a very
small portion size. Soups freeze very well and are easy to transport,
so they’re ideal for taking to work or on long journeys to make sure
you have some ultra-nutritional food to hand.
If you feel a bit full and bloated after eating these soups, it’s a
temporary effect and means the good bacteria in your gut are
starting to have a party. Their numbers are increasing and the
colony is getting stronger. Both of them are wonderful for the
digestion.
DIGESTIVE SYSTEM Constipation, Bloating
The digestive dynamo

SERVES 3–4
1 large white onion, finely chopped
2 garlic cloves, finely chopped
285g Jerusalem artichokes, roughly diced, skin left on
2 parsnips, roughly diced, skin left on
about 500ml vegetable stock (made with stock cubes or bouillon powder)
3–4 tablespoons live probiotic yoghurt
Heat a little olive oil in large pan, add the onion and garlic and cook for
4–5 minutes, or until the onion is soft and translucent.
Add the Jerusalem artichokes and parsnips and enough vegetable stock to
cover them. Simmer for about 15 minutes, or until the parsnips and
artichokes are tender.
Season with salt and pepper. Transfer in batches to a jug blender and
process into a smooth, velvety soup. Serve with a dollop of yoghurt and
some freshly ground black pepper.
Fennel and celeriac soup

SERVES 3–4
1 large white onion, finely chopped
2 large fennel bulbs, coarsely chopped
½ large celeriac, roughly diced, skin left on
1 potato, diced, skin left on
500ml vegetable stock (made with stock cubes or bouillon powder)
1 teaspoon fennel seeds (optional)
Heat a little olive oil in a large pan, add the onion and garlic and cook for
4–5 minutes, or until the onion has softened.
Add the fennel, celeriac and potato and add enough vegetable stock to
cover. Simmer until the potato and celeriac feel soft – about 10 minutes.
process into a velvety soup. Sprinkle with fennel seeds, if using.
SKIN Acne
The famous flu fighter This one-pot wonder of a soup is an

absolute powerhouse when it comes to dealing with colds and
flu. Don’t be put off by the goji berries – these sweet treats were
once hard to find, and cost the earth, but thankfully they can now
be found cheaply in any supermarket.
SERVES 4
1 red onion, finely chopped
1 green chilli, finely chopped
5cm piece fresh root ginger, finely chopped
2 tablespoons olive oil
2 medium sweet potatoes, diced, skins left on
1 punnet shiitake mushrooms, sliced
2 handfuls goji berries
vegetable stock, to cover
salt and black pepper
Put the onion, chilli, garlic and ginger in a large saucepan with the olive
oil. Cook over a medium-high heat for about 5 minutes, until the onion
softens.
Add the sweet potatoes and mushrooms to the pan along with the goji
berries. Stir well, then add enough vegetable stock to cover all the
ingredients. Simmer well for 10–15 minutes, until the potato is soft.
Season with salt and pepper.
Carefully add the soup to a jug blender in batches, and blend into a
smooth, vivid orange, spicy soup.
MENTAL HEALTH & NERVOUS SYSTEM Anxiety, Depression
HEART & CIRCULATION High cholesterol, High blood pressure
DIGESTIVE SYSTEM Bloating, Crohn’s disease
REPRODUCTIVE & URINARY SYSTEMS Problematic periods
Thai fish soup This gorgeous dish has a lovely exotic vibe about
it, is a doddle to make, plus it’s light and bursting with nutrients.
Does it get much better?
SERVES 3–4
1 stalk fresh lemon grass
light olive oil, for cooking
½ red onion, finely chopped
1cm piece fresh root ginger, peeled and finely chopped
2 kaffir lime leaves
1 x 400ml can coconut milk
2 salmon fillets, skinned and cut into 2cm cubes
180g cooked prawns
handful baby spinach leaves
100g mangetout
juice of ½ lime
handful fresh coriander leaves, torn
1 red chilli, thinly sliced (optional)
Bash the whole lemon grass stalk with something heavy, such as a rolling
pin, to release the fragrant oils. Heat a little olive oil in a large pan, add
the onion, garlic, ginger, kaffir lime leaves and lemon grass and cook
gently for 4–5 minutes, or until the onion has softened.
Add the coconut milk and 150ml water, and cook at a slow simmer for 15
minutes. Add the salmon and continue to simmer until it is cooked –
about 5 minutes.
Add the prawns, spinach and mangetout and simmer for 2 more minutes.
Squeeze in the lime juice, add the torn coriander and chilli, remove the
lemon grass stalk and lime leaves – and you’re ready to serve. It’s great
with a side salad, or perhaps some noodles. You could add these to the
soup along with the salmon (check the cooking time on the packet).
Calming green soup It’s soup. It’s green. That’s for sure! This
simple soup is not only an awesome colour, but also has a
naturally sweet flavour and a wonderfully smooth texture.
SERVES 3–4
olive oil, for cooking and drizzling
1 white onion, finely chopped
350g fresh or frozen peas
1 large courgette, coarsely chopped
1 large potato, roughly diced, skin left on
500ml vegetable stock (made from stock cubes or bouillon powder)
1 x 180g bag baby spinach
small bunch fresh mint leaves
Heat a little olive oil in a large pan, add the onion and garlic and cook for
4–5 minutes, or until softened.
Add the peas, courgette and potato, and enough vegetable stock to just
cover all the ingredients. Simmer until the potato has softened – about
10–15 minutes.
Add the baby spinach a handful at a time, until it has all wilted into the
hot soup. Add the mint leaves, setting aside a few small ones.
process to a smooth soup. Scatter with the reserved mint leaves and
drizzle with a little olive oil to serve.
Tomato and lentil soup This is a wonderfully flavoursome soup:

ripe, fresh and deep. You can even make a thicker version to use
as a dip.
SERVES 3–4
1 large red onion, finely chopped
2 teaspoons ground cumin
700g cherry tomatoes
200g red lentils
1 litre vegetable stock (made with stock cubes or bouillon powder)
small bunch fresh parsley or coriander, roughly chopped (optional)
Heat a little olive oil in a large pan, add the onion, garlic and cumin and
cook over a medium heat for 4–5 minutes, or until lightly golden.
Add the cherry tomatoes and cook over a high heat, stirring frequently.
Keep cooking until the tomatoes have started to turn into a bit of a mush,
and the whole thing resembles a thick ratatouille.
Add the lentils and start adding the stock a little at a time, almost as
though you’re cooking a risotto. Each time the stock level goes down,
add a little more. Keep doing this until the lentils are soft, about 15–20
minutes.
Once the lentils are soft, add enough stock to cover the whole mixture
and season with salt and pepper. Transfer in batches to a jug blender and
process to a smooth soup. Sprinkle with parsley or coriander, if using,
and serve immediately.
SKIN Eczema
IMMUNE SYSTEM
HEART & CIRCULATION Heart disease, High blood pressure
Roasted butternut squash, garlic and red lentil soup This

does take a bit of preparation, but it is totally worth it for the real
depth of flavour. The roasting of the squash and the garlic brings
out an intense, smoky sweetness that runs throughout the dish.
SERVES 4
1 large butternut squash, diced, skin left on
4 garlic cloves, left whole, with papery skin removed
1½ teaspoons dried mixed herbs
½ large red onion, finely chopped
250g red lentils
750ml–1 litre vegetable stock (made with stock cubes or bouillon powder)
3–4 teaspoons green pesto (optional)
Preheat the oven to 200°C/400°F/Gas mark 6. Place the diced butternut
squash and garlic in a roasting tin, drizzle with olive oil and sprinkle with
salt and pepper and the dried herbs. Mix well and roast in the oven for
20–25 minutes, or until the squash is browning at the edges and the skin
is crisp. The garlic will have turned a goldenish colour, too.
Heat a little olive oil in a pan, add the onion and cook for 4–5 minutes, or
until softened. Add the roasted squash, garlic and lentils. Add enough
vegetable stock to cover and simmer until the lentils are cooked.
process to a soup. Add a little more stock if the soup is too thick.
Transfer to serving bowls and drizzle with a swirl of pesto in each bowl,
if using. It’s delicious served with toast topped with soft, fresh goat’s
cheese.
SKIN
HEART & CIRCULATION Heart disease
REPRODUCTIVE & URINARY SYSTEMS Prostate health
Gazpacho This beautiful cold soup is a real summer classic. It

has a lovely Mediterranean vibe and bursts with flavour, and
since it isn’t cooked, it’s incredibly rich in nutrients.
SERVES 2–4
1kg very ripe tomatoes, coarsely chopped
½ small red onion, finely chopped
3 garlic cloves, coarsely chopped
1 cucumber, finely chopped
75ml olive oil, plus extra for drizzling
1 tablespoon red wine vinegar
Put the tomatoes, onion, garlic and cucumber in a jug blender, and blend
at high speed for at least 1 minute, or until thoroughly puréed. If you like,
you can set aside a little of the chopped red onion and cucumber to use as
a garnish at the end.
Pass this mixture through a sieve, pushing it through the mesh with a
wooden spoon. This will remove any coarse pulp and create a lovely,
smooth mixture.
Put the sieved mixture back into the blender and blend at the slowest
speed. Add the olive oil and red wine vinegar slowly, to form a smooth,
well-blended mixture. Season with salt and pepper.
Place in the fridge and chill well before serving. To serve, sprinkle with
the reserved finely chopped cucumber and onion, if using, and a drizzle
of olive oil.
Light bites
There are often times when you fancy something light to nibble on –
you might not feel like a full-on lunch or dinner, but you’re peckish
enough to need something. This is often when we reach for junk
food, so I have devised some light bites that are perfect for moments
like these.
REPRODUCTIVE & URINARY SYSTEMS Endometriosis, Menopause, Polycystic ovary
syndrome, Problematic periods
Edamame and chickpea salad with lime, chilli and coriander

This is a wonderful salad that can make a really filling lunch, or
a great side dish.
SERVES 2
1 x 400g can chickpeas, drained
20g edamame beans, thawed if frozen
½ cucumber, diced
zest and juice of 1 lime
1 teaspoon honey
1 teaspoon light soy sauce
20g fresh coriander leaves, finely chopped
1 large red chilli, sliced
Combine the drained chickpeas and edamame beans in a salad bowl,

along with the diced cucumber.
Mix the lime zest and juice, honey, and soy sauce together to make a
dressing.
Add the chopped coriander and the dressing, and stir thoroughly. Top
with the sliced red chilli and serve.
SKIN Eczema, Psoriasis
HEART & CIRCULATION Heart disease, High blood pressure, High cholesterol
Roasted vegetable and guacamole open sandwich This light

little dish packs a mighty nutritional punch, and is very
flavoursome.
SERVES 1
½ red pepper, cut into 2cm chunks
½ red onion, thickly sliced
1 tablespoon extra-virgin olive oil, plus extra for drizzling
1 large, very ripe avocado
1 small green chilli, finely chopped
juice of ½ lime
2 slices multigrain granary bread, toasted
Preheat the oven to 200°C/400°F/Gas mark 6. Place the chopped peppers

and onion in a small roasting tin. Drizzle with olive oil and season with
salt and pepper. Roast in the oven for about 15–20 minutes, or until the
vegetables are soft and the onion is beginning to caramelize slightly at
the edges.
Meanwhile, make the guacamole by scooping the flesh of the avocado

into a food processor, along with the chopped garlic, chilli, 1 tablespoon
olive oil and lime juice, and season with salt and pepper. Blend at full
speed to create a smooth, creamy guacamole. If you prefer it chunky,
mash the ingredients together in a bowl.
Place the slices of toast side by side on a plate, spread a generous helping
of guacamole on each slice, and cover with the roasted vegetables. Serve
immediately.
MENTAL HEALTH & NERVOUS SYSTEM Stress
DIGESTIVE SYSTEM
Creamy egg and rye decker with wild rocket This is so creamy
and satisfying, and surprisingly filling for such a small dish.
SERVES 1
2 hard-boiled free-range eggs (see page 42), shelled
1 sprig fresh chives, finely chopped
1 slice rye bread
pinch of smoked paprika (optional)
small handful wild rocket
Put the boiled eggs in a small bowl and mash them with the back of a
fork to make a fine, crumbly mixture.
Add the yoghurt and chives to the eggs, season with salt and pepper, and
stir together to make a creamy egg spread.
Put a nice dollop of the egg spread on top of a slice of rye bread, and top
with a little paprika and the wild rocket. Enjoy!
These recipes are major crowd-pleasers. The combination of
olives and artichokes is bold, brassy and will keep even the most
hardened of healthy-food haters creeping back for more. Mint
and feta is also a match made in heaven, and always conjures up
images of the Mediterranean for me. I’ve used canned broad
beans to save time, but by all means use fresh or frozen if you’d
prefer.
Broad bean, mint and feta crostini

SERVES 2
1 x 300g can broad beans, drained
small handful fresh mint
3 tablespoons extra-virgin olive oil
75g feta cheese
Place the beans, mint and olive oil in a food processor and blend at low
speed to create a coarse-textured pâté. Turn out of the processor into a
serving bowl.
Crumble in the feta and stir gently to ensure there are small lumps of it
throughout the pâté. Season with salt and pepper.
Serve the mixture on top of slices of toasted bread of your choice, such as
a farmhouse bloomer, ciabatta, baguette or sourdough.
SKIN
Green olive and roasted artichoke crostini

SERVES 2–3
1 x 340g jar pitted green olives, drained, plus extra to garnish (optional)
1 x 280g jar roasted artichoke hearts, drained
1 large garlic clove, coarsely chopped
3 preserved anchovies, drained and roughly chopped (optional)
Put the ingredients in a food processor and process to a smooth paste.

Put a big dollop on a slice of ciabatta, toasted granary bread, an oatcake

or anything else that floats your boat. Garnish with a few more olives, if
desired.
Holy shiitake …pâté, that is! This is a lovely, earthy dish that’s
great on an oatcake, used as a sandwich filler, or even as a dip for
raw celery. It contains some seriously powerful active chemicals,
too.
SERVES 3–4
125g raw shiitake mushrooms
100g sunflower seeds
1 garlic clove
2 teaspoons low-salt soy sauce
Put all the ingredients in a food processor and blend into a smooth pâté.
Serve on an oatcake or on multigrain granary bread.
SKIN Acne, Eczema
REPRODUCTIVE & URINARY SYSTEMS Polycystic ovary syndrome, Problematic periods
Walnut and watercress salad with blue cheese I love this

combo – the bold flavours and varied textures make it an
interesting and pleasing dish. The creamy dressing with its slight
peppery tones marries perfectly with the watercress and pungent
blue cheese.
SERVES 2
250g bulgur wheat
½ cucumber, diced
150g cherry tomatoes, halved
100g walnuts
85g fresh watercress
1 tablespoon mild horseradish sauce
125g blue cheese, crumbled
Put the bulgur wheat in a pan and cover with freshly boiled water, then
simmer over a medium heat for 15 minutes, or until tender. Drain well.
Put the cooked bulgur wheat in a salad bowl. Add the cucumber,
tomatoes, walnuts and watercress, and stir well.
Mix together the horseradish and olive oil together to make a creamy
dressing, and season with salt and pepper.
Pour the dressing over the bulgur wheat and stir well. Crumble the blue
cheese over the top and serve.
SKIN Eczema
DIGESTIVE SYSTEM Bloating, Constipation
Greek pitta pizza This is my idea of a perfect feel-good snack. I

am somewhat partial to proper pizza, and this treat makes the
most of my favourite flavours.
SERVES 1
small handful baby spinach leaves
2–3 teaspoons tomato purée
1 large wholemeal pitta bread
½ garlic clove, finely chopped
small sprig fresh mint leaves, coarsely torn
4–5 cherry tomatoes, halved if large
50g feta cheese
4 black olives, pitted
Begin by wilting the spinach. Place it in a pan with about 2 tablespoons
freshly boiled water. Place over a high heat so that the water simmers.
Cover and cook for 3–4 minutes – the spinach will wilt very quickly.
Remove from the heat, drain off any liquid and leave to cool for a few
moments. Once cool enough to handle, give it a bit of a squeeze to get rid
of any excess water.
Preheat the grill to medium-high. Spread the tomato purée evenly over
the pitta bread. Add the chopped garlic, wilted spinach, mint and cherry
tomatoes, then crumble the feta over it all. Season with salt and pepper
and place the olives on top.
Place under the hot grill for about 5 minutes, or until the cheese begins to
get golden brown on the edges. Serve immediately.
SKIN Acne
JOINTS & BONES Osteoporosis
RESPIRATORY SYSTEM Asthma
Heart-healthy tuna Niçoise salad This is a wonderful, nutrient-

dense salad, filled with flavour and very satisfying.
SERVES 1
handful baby spinach or mixed salad leaves
5–6 raw green beans, thinly sliced lengthways
2 large tomatoes, cut into wedges
1 hard-boiled free-range egg (see page 42), cut into quarters
6–7 black olives, pitted
5 canned anchovies, drained
1 fresh tuna steak, about 150g
For the dressing:

1 teaspoon balsamic vinegar
Arrange the spinach, beans, tomato wedges, boiled egg wedges and
olives on a plate. Place the anchovies over the top in a circular pattern.
Heat a ridged grill pan or frying pan with a little olive oil over a medium-
high heat. Add the tuna steak and cook for about 3 minutes on each side,
so that it’s still slightly pink in the middle. Don’t move it around while
cooking, apart from turning it over once. Remove from the heat.
Combine the dressing ingredients and season with salt and pepper. Slice
the tuna into 5mm thick slices, and arrange the slices on top of the salad.
Drizzle over the dressing and serve.
Small plates, sides & sharing
When we get together and want some food for sharing, we so often
reach for rubbish. But you can still stick to your good eating habits
and make an impressive platter to enjoy with your friends. These
recipes have been designed to be suitable as starters or side dishes,
or dishes that can be shared, tapas or mezze-style.
MENTAL HEALTH & NERVOUS SYSTEM Anxiety, Stress
HEART & CIRCULATION Heart disease, High blood pressure, High cholesterol
DIGESTIVE SYSTEM
Stir-fried satay greens This dish is a total dynamo. I got a well-

known BBC radio presenter addicted to it and she now eats it
several times a week! When you taste it, I think you’ll know
why.
SERVES 1–2
1 large leek, sliced into thin rings
2 garlic cloves, finely sliced
1 small green or red chilli, finely chopped (if you don’t like it too spicy, you can discard the
seeds)
2 handfuls shredded spring greens
about 1 tablespoon dark soy sauce
2 teaspoons honey
2 tablespoons good-quality crunchy peanut butter (no added salt or sugar)
½ teaspoon Chinese five-spice powder
sea salt
Heat a little olive oil in a wide, shallow pan or wok and add the leek,
garlic and chilli. Cook for 5–8 minutes over a medium heat, or until the
leek is soft.
Add the shredded spring greens and continue to cook until they have
softened slightly and turned a brighter green.
Add 2 dashes of soy sauce (about 1 tablespoon), the honey and the
peanut butter, and stir well. Sprinkle the Chinese five spice over and stir
again. Season with salt, if needed, and serve immediately. It’s great with
brown rice or a fillet of white fish.
Edamame beans make a wonderfully zingy dip that’s great as an
accompaniment to almost anything, such as vegetable crudités,
pitta bread or corn chips – the works! My variation on red pepper
houmous also goes with everything, but without roasting the
peppers, thereby keeping the nutrients intact.
SKIN Acne, Eczema

Red pepper and white bean dip

SERVES 2–4
2 red peppers, diced
1 x 400g can cannellini beans, drained
Put all the ingredients, reserving 1 tablespoon of the cannellini beans,

into a food processor. Season with salt and pepper and process to make a
thick, luscious dip. Stir the reserved beans through the dip and serve with
sliced toasted pitta bread, celery sticks, or any other suitably ‘dippy’
ingredient.

REPRODUCTIVE & URINARY SYSTEMS Endometriosis, Menopause, Problematic periods
Edamame dip with chilli and garlic

SERVESC 2–4
200g fresh or frozen edamame (soya) beans, thawed if frozen
1–2 tablespoons extra-virgin olive oil
Put all the ingredients into a food processor, season with salt and pepper
and process to make a smooth dip. Serve with your choice of things to
dip.
SKIN Eczema
JOINTS & BONES Bursitis
Purple power salad This does exactly what it says on the tin:
it’s purple and powerful! The compounds that make plants purple
have many effective properties. I use flaxseed oil for its high
omega 3 content. It’s easy to find in your local health food shop,
and you could swap it for olive oil if you prefer.
SERVES 2
¼ red cabbage, finely sliced
½ red onion, finely sliced
1 large or 2 small raw beetroot, finely grated
2 tablespoons flaxseed oil
1 teaspoon honey
½ garlic clove, finely chopped
1 teaspoon toasted sesame seeds
Mix the red cabbage, red onion and beetroot together in a large serving
bowl. Combine the flaxseed oil, honey and balsamic vinegar in a small
bowl. Add the garlic. Stir well and drizzle over the grated vegetables.
Sprinkle with toasted sesame seeds and season with salt and pepper. Mix
together thoroughly and serve. If you like, you can prepare the dressing
in advance and mix it with the vegetables just before serving.
HEART & CIRCULATION
DIGESTIVE SYSTEM
Dynamite dip This dip has a wonderful, punchy, peppery

flavour. It creates a powerful kick for the taste buds and ramps up
digestion too!
SERVES 2–4
1 x 400g can butter beans, drained
large handful watercress
1 tablespoon extra-virgin olive oil
2 large pitta breads, cut into fingers
Preheat the grill to medium. Put the butter beans, watercress, garlic and
olive oil into a food processor and process to make a smooth purée.
Put the pitta fingers on a baking tray and toast under the grill for a few
minutes, turning once, until crisp and toasted. Serve with the dip.
Soft goat’s cheese, red onion and chilli spread Goat’s cheese is
lighter and much better tolerated by most people than cow’s milk
cheese. Its lovely, tangy flavour gets my mouth watering every
time. The added bonus is that the fats in the cheese help with
absorption of some of the beneficial compounds in the onions.
SERVES 2–4
125g soft goat’s cheese
1 tablespoon olive oil
1 teaspoon red wine vinegar
¼ red onion, very finely chopped
½ green chilli, very finely chopped
small bunch fresh parsley, finely chopped
Put the goat’s cheese in a bowl, add the rest of the ingredients and season
with salt and pepper. Stir well until all the ingredients are well combined.
Serve with oatcakes or crudités.
HEART & CIRCULATION Heart disease, High blood pressure
Roast beetroot wedges with avocado and horseradish This is

the most amazing combination of flavours, and is sure to become
a dinner-party favourite. It really is a match made in heaven.
SERVES 2–4
4 large beetroot, trimmed but unpeeled, and cut into wedges
2 tablespoons olive oil, plus extra for drizzling
2 large, ripe avocados
juice of ½ lemon
3–4 teaspoons horseradish sauce
sea salt
Preheat the oven to 200°C/400°F/Gas mark 6. Place the beetroot wedges

on a baking tray, drizzle with olive oil and season with salt. Cook in the
oven for 20–25 minutes, or until soft and roasted. Allow to cool.
Peel the avocados. Make the sauce by putting the avocado flesh, lemon
juice, horseradish sauce and olive oil into a food processor. Season with
salt and blend into a smooth sauce to serve with the beetroot. Great with
a substantial side salad or some cooked couscous.
REPRODUCTIVE & URINARY SYSTEMS Endometriosis, Polycystic ovary syndrome,
Problematic periods
Garlicky white beans with kale and Parmesan This is the

ultimate comfort food for me. It’s incredibly flavoursome,
creamy, and just really bakes my biscuit! It’s a doddle to make
and is very potent. It works as a simple meal or a side dish with
other things, too.
SERVES 4–6
2 garlic cloves, thinly sliced
120g curly kale
2 tablespoons grated Parmesan cheese
¼ teaspoon chilli flakes (optional)
Heat a pan with a little olive oil and add the garlic. Cook over a medium-
high heat – this is one of those rare occasions that I encourage you to let
the garlic go brown. This gives the dish a unique, smoky flavour.
At this point, add the beans and tear in the curly kale (tear it into small
pieces straight into the pan). Season with salt and pepper. Continue to
cook for about 7–8 minutes, or until just tender but still crisp.
At this stage, add 1 tablespoon of the Parmesan and stir well. Transfer to
a serving dish and sprinkle the remaining Parmesan on top, along with
some chilli flakes, if using. Serve immediately.
SKIN Acne, Eczema, Psoriasis
DIGESTIVE SYSTEM Crohn’s disease
The beta booster I love the intense, earthy and aromatic flavours
in this dish. The squash is ultra-rich in the antioxidant beta
carotene, and the fats in the feta cheese actually drastically
increase the body’s absorption of the beta carotene.
SERVES 4
1 medium butternut squash
3 garlic cloves
1 teaspoon cumin seeds
¼ teaspoon dried chilli flakes
olive oil, for roasting
small bunch fresh sage, finely chopped, or 1 teaspoon dried sage
200g feta cheese
Preheat the oven to 200°C/400°F/Gas mark 6. Halve the butternut

squash, scoop out the seeds and discard them. Dice the squash (keeping
the skin on) into 1cm cubes. Place these in a roasting tin.
Keep the garlic cloves whole and unpeeled. Bash them with the palm of
your hand or the back of a wooden spoon – anything that will partially
crush them. Add them to the roasting tin with the squash, and sprinkle
over the cumin seeds and chilli flakes. Drizzle some olive oil over,
season with salt, and if you are using dried sage, add it at this point.
Roast in the oven for around 20 minutes, or until the squash is soft,
starting to brown, and the edges are starting to caramelize. If using fresh
sage, sprinkle it over now.
Place the squash in a large bowl and crumble the feta over it, then season
with a little black pepper. Serve immediately.
Spicy coconut dhal This is a fantastic fusion dish. It has the

texture and appearance of a traditional Indian dhal, but the
inclusion of lemon grass gives it a Thai-Malay twist, and the end
result is a true Asian fusion. Warning – this dish is addictive!
SERVES 3–4
2 fresh lemon grass stalks
100g red lentils
200ml coconut milk
400ml hot vegetable stock (made with a stock cube or bouillon powder)
small bunch fresh coriander, roughly chopped
1 red chilli, thinly sliced (optional)
1 lime, cut into wedges
Start by bashing the lemon grass. Use a rolling pin or something with
plenty of weight behind it – this will split and bruise the stalk and allow
the wonderful fresh oils to seep out of the lemon grass and into the dish.
Heat a little olive oil in a large pan, add the onion, garlic, chilli and
lemon grass and cook for 4–5 minutes, or until the onion has softened.
Add the lentils and coconut milk and simmer for 3–4 minutes.
Start adding the vegetable stock, little by little. Keep adding the stock
until the lentils have softened and partially broken down, which usually
takes about 20–25 minutes.
Season with salt and pepper, sprinkle over the coriander and red chilli,
and serve immediately with the lime wedges on the side. It’s great with
quinoa with some goji berries, fresh coriander and lime juice stirred
through it.
Handy, healthy snacks
Snacking is often a problem when we’re trying to eat well.
Temptation is everywhere and convenience is paramount, so it’s all
too easy to reach for a chocolate bar, a packet of crisps, or other
such undesirable items. However, with a bit of planning and
organization, you can make some simple, handy snacks that will
both scratch that itch for something to nibble on, and be
nutritionally sound too. These are some of my favourites.
Delectable date slices Date slices are sweet, gooey, incredibly

addictive, and made my way are actually pretty good for you,
providing a great general energy boost.
SERVES 6–8
150g coconut oil, plus extra for greasing
200g pitted dates, chopped
3 tablespoons honey
75g porridge oats
200g wholemeal flour
3 tablespoons mixed seeds
Preheat the oven to 150°C/300°F/Gas mark 2 and grease a 20cm baking

tin with coconut oil. Place the dates in a saucepan with 4 tablespoons
water. Place the pan over a low heat, cover and cook the dates for a
minute or two, until they form a gooey paste.
In another pan, melt the honey and coconut oil.
In a bowl, mix together the oats, flour and mixed seeds. Pour in the
melted honey and coconut mixture and stir well to form a dough.
Spoon half the dough into a greased baking tin, pushing down firmly. Top
with the date mixture, and then spread the remaining dough over the date
mixture.
Bake in the oven for around 30 minutes, or until golden brown. Allow to
cool completely before cutting into squares.
These are great little dishes to have on hand in the fridge for
those times when you want to dip into something tasty. They are
rich in flavour, feel luxurious, and do you good at the same time.
Guacamole is a fantastic comfort food that’s full of the good fats
that are vital for virtually every system in your body.

Stress-free smoked mackerel pâté

SERVES 2–3
3 smoked mackerel fillets
3 tablespoons live probiotic yoghurt
juice of ½ lemon
1 tablespoon capers, drained and roughly chopped
Flake the mackerel fillets into a food processor, discarding the skin. Add
the yoghurt and lemon juice, and season with salt and a generous helping
of black pepper.
Process at slow speed, then stir in the capers, reserving a few to sprinkle
over the top. If you prefer a coarser texture, you can mash it with a fork
instead. Serve it with vegetable crudités.
SKIN Psoriasis
Skin-boosting guacamole
SERVES 1–2
2 large, very ripe avocados
juice of ½ lime
1 fresh green chilli, finely chopped
¼ large red onion, very finely chopped
5–6 cherry tomatoes, quartered
Halve the avocados and scoop out the flesh into a food processor. Add
the oil, lime juice, garlic and chilli, along with a good pinch of salt, and
process on full power to make a smooth purée. If you don’t have a food
processor or prefer a coarser texture, you can crush the ingredients
together with a fork.
Transfer the guacamole to a bowl. Add the chopped onion and tomatoes,
and stir well. Season with salt and black pepper, and it is ready to serve.
DIGESTIVE SYSTEM Constipation, Haemorrhoids, IBS
Apple and cinnamon flapjacks These have the most fantastic,

moist texture. The combination of cinnamon with oats is always
a winner with me.
MAKES 6–10 SQUARES
2 tablespoons coconut oil, plus extra for greasing
2 apples
2 tablespoons honey
180g porridge oats
2 teaspoons cinnamon
1 tablespoon dried cranberries (optional)
1 tablespoon mixed pumpkin seeds (optional)
Preheat the oven to 180°C/350°F/Gas mark 4 and grease a 20cm square

baking tin with coconut oil. Cut the apples into quarters, remove the
seeds, then place them, unpeeled, in a food processor. Process to a coarse
purée, adding a splash of water if necessary.
Melt the coconut oil and honey together in a pan over a medium-high
heat. Once the oil and honey have combined, stir in the apple purée and
stir well.
Add the oats, cinnamon, cranberries and pumpkin seeds and stir
thoroughly to form a sticky mixture.
Transfer the mixture to the prepared tin, pressing down well, and bake for
around 20 minutes, or until the top is golden brown. Allow to cool
completely before cutting into squares.
Energy bombs This is an awesome little snack to have on hand

in the fridge when you need something to nibble on to give you a
boost. Spirulina, a type of algae, is packed with protein, essential
fatty acids and B vitamins. It’s easy to find in health food shops.
SERVES 10–12
250g pitted dates
250g raw walnuts
3 teaspoons spirulina powder
desiccated coconut, to coat
Put the dates, walnuts and spirulina into a food processor, and process at
full speed until a stiff paste forms.
Sprinkle the desiccated coconut on a plate and have another clean plate
handy. Processing the ingredients at high speed will have squeezed the
oil from the walnuts, so the paste will be very oily. Break off thumb-sized
pieces of paste, roll them into balls, then roll in the desiccated coconut.
Place the coated balls on a clean plate.
Once all the paste has been rolled into balls, place in the fridge for
several hours, which will make them firmer and give them a fantastic
chewy texture.
MENTAL HEALTH & NERVOUS SYSTEM Insomnia, Stress
Banana-peanut oat bars These gorgeous treats have a

wonderful, cakey feel to them, and it’s hard to believe that
they’re actually rather good for you. I’ve used coconut oil in this
recipe; it’s a far healthier baking fat than butter, and is really easy
to buy now. Most supermarkets or health food shops will have it.
MAKES 8 BARS
1 tablespoon coconut oil, plus extra for greasing
3 very ripe bananas
1 tablespoon honey
2 tablespoons crunchy peanut butter
280g porridge oats
2 tablespoons flaxseeds
Preheat the oven to 180°C/350°F/Gas mark 4 and grease a 20cm square

baking tin with a little coconut oil.
In a bowl, mash the bananas with a fork until almost smooth. Next, melt
the coconut oil, honey and peanut butter together over a low heat in a
large pan. Once melted, remove from the heat and stir in the mashed
bananas.
Once the bananas are thoroughly mixed in, stir in the oats and flaxseeds
and mix well until a sticky mixture is formed.
Transfer this mixture to the prepared tin, pressing down well to ensure
the mixture is compact, then bake in the oven for 20 minutes, or until
golden brown.
Allow to cool completely before cutting into pieces.

MENTAL HEALTH & NERVOUS SYSTEM Depression, Stress
Fabulous fridge cakes Fridge cakes are such a doddle to make.

They are sweet, delicious and so dense in nutrients that one of
these will keep you going for hours. It’s always a pleasure when
good, wholesome, healthy food tastes so naughty. Get stuck in!
MAKES 8 PIECES
8 tablespoons mixed seeds (such as flax, pumpkin, sesame or sunflower)
3 handfuls goji berries
1 handful pitted dates
4 tablespoons cacao powder
1 teaspoon desiccated coconut
1 teaspoon ground cinnamon
1 tablespoon nuts, such as pecans, walnuts or brazil nuts, chopped
1 tablespoon dried fruit, such as dried apricots or cranberries, chopped
Place all the ingredients except the coconut oil, nuts and dried fruit in a
food processor, reserving about 1 tablespoon of the seeds and goji
berries, and pulse a few times to start creating a stiff, coarse mixture.
Place the coconut oil in a heatproof bowl, then sit the bowl in some
freshly boiled water. The oil will melt in a matter of seconds. Add the
melted oil to the rest of the ingredients in the food processor. Process the
ingredients at full speed until they have combined thoroughly into a firm
paste.
Line a 20cm rectangular cake tin with baking parchment, turn the
mixture into the tin and press down firmly to completely fill it. Sprinkle
the reserved seeds and goji berries over the top, along with the chopped
nuts and fruit, and press down lightly. Place in the fridge for 3 hours, or
until set firm. Slice into about 8 even pieces.
Quick main courses
These recipes make perfect, speedy week-day evening meals.
They’re tasty, satisfying and full of nutrients, as well as being pretty
easy to whip up in a matter of minutes, so they’re perfect after a
long day at work.
SKIN Acne
Omega pesto pasta This is a delicious and incredibly filling

dish, packed with effective phytochemical compounds. Simple,
potent, tasty.
SERVES 2
200g walnuts
60g fresh basil leaves
2 garlic cloves
1 tablespoon ground flaxseeds
1 tablespoon grated Parmesan cheese
1 tablespoon extra-virgin olive oil, plus extra for cooking
1 tablespoon flaxseed oil
200g wholemeal penne pasta
3 handfuls baby spinach or rocket
Put the walnuts, basil, garlic, ground flaxseeds, Parmesan, olive and
flaxseed oils in a small food processor, and process to make a smooth
pesto.
Bring a large pan of salted water to the boil, add the pasta and cook for
8–10 minutes (check the instructions on the packet), or until tender but
still firm to the bite.
Meanwhile, heat a little olive oil in a large, shallow pan, add the spinach,
if using, and cook for 1–2 minutes, or until wilted, stirring frequently.
Drain the pasta and stir it into the spinach, making sure they are well
combined. If using rocket, just stir the rocket leaves through the hot pasta
without cooking them first. Season with salt and pepper.
Remove from the heat and stir in the pesto, then serve immediately. It’s
important that the pesto isn’t cooked so as to preserve the delicate but
essential fatty acids it contains.
SKIN Acne, Eczema
Sweet potato and spinach curry The thought of cooking a curry

from scratch probably scares many of us, but it’s really rather
easy once you get into it and understand the flavour
combinations of the different spices. That’s got to be a winner!
SERVES 3–4
2 red onions, thinly sliced
2 large garlic cloves, finely chopped
1 teaspoon freshly grated ginger
2 green chillies, thinly sliced
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon black mustard seeds
1 heaped teaspoon turmeric
800g sweet potatoes, diced into 3cm chunks, skins left on
375ml vegetable stock
150g spinach, coarsely chopped
large handful fresh coriander leaves, coarsely torn
1 tablespoon toasted flaked almonds
sea salt
Heat the olive oil in a large pan over a medium heat, add the onions,
garlic, ginger and chillies, and cook for 4–5 minutes, or until softened.
Add all the spices and stir until they become fragrant.
Add the sweet potato and stock and simmer for about 15–20 minutes, or
until the sweet potato is soft.
Next, add the spinach leaves and season with salt. Once the spinach has
wilted, sprinkle with the coriander and flaked almonds and serve
immediately. It’s great with wilted greens, or even a salad.
JOINTS & BONES Rickets
HEART & CIRCULATION High blood pressure, Heart disease
Red peppers stuffed with herbed goat’s cheese A fabulous

infusion of flavours. Culinary herbs deliver masses of
pharmacological activity, and this lovely dish is jam-packed with
them.
SERVES 2
2 red peppers
1 handful fresh parsley, finely chopped
1 handful fresh coriander, finely chopped
1 handful fresh dill, finely chopped
1 teaspoon olive oil
2 teaspoons lemon juice
1 teaspoon pine nuts
Preheat the oven to 200°C/400°F/Gas mark 6. Cut the peppers in half
lengthways and scrape out the seeds and white membranes. Place the
pepper halves cut-side down on a lipped baking tray and add a little
water. Bake in the oven for about 15 minutes, or until tender.
Meanwhile, place the goat’s cheese in a bowl and break it up with a fork.
Stir the herbs into the goat’s cheese along with the olive oil and lemon
juice, and season with salt and pepper. Mix well to create a lovely,
smooth herbed cheese.
Remove the peppers from the oven, turn them over to expose the insides,
and fill the halves with the cheese mixture. Top with the pine nuts.
Return to the oven for another 10–12 minutes, or until lightly browned,
then remove and serve with a salad.
Courgette stuffed with balsamic onions and goat’s cheese

This is a lovely, light dish, full of flavour and nutritional value.
SERVES 1
½ red onion, finely sliced
1 teaspoon honey
1 large courgette
Heat a little olive oil in a small pan and add the red onion. Cook for 4–5
minutes, or until softened, then add the balsamic vinegar and honey. Stir
well and keep cooking until the mixture becomes sticky. Set aside.
Meanwhile, preheat the oven to 200°C/400°F/Gas mark 6. Cut the

courgette in half lengthways. Scoop out the seeds with a teaspoon to
create a trough. Place the courgettes, trough facing downwards, on a
lipped baking tray or roasting tin with a small amount of water in the
bottom. Bake in the oven for about 15 minutes, or until the courgette
begins to soften.
At this stage, carefully drain any remaining water out of the baking tray.
Turn the courgette halves over and fill the troughs with the onion
mixture. Season with salt and pepper. Crumble the goat’s cheese over the
top, and return to the oven for another 5–8 minutes, or until the cheese is
lightly golden. Serve immediately.
SKIN Acne, Eczema
Antioxidant salad with orange mustard dressing I’m not

overly keen on the term ‘superfood’ and the hype that goes with
it, but there are a couple of ingredients in this dish that have
certainly come under that label in the past. They’re great because
they are antioxidant and rich in vitamins, but they won’t make
you fly or walk on water any time soon.
SERVES 2
¼ butternut squash, unpeeled, chopped into small cubes
olive oil, for drizzling
150g broccoli florets
100g baby spinach
150g cherry tomatoes
100g pomegranate seeds
juice of 1 orange
1 heaped teaspoon wholegrain mustard
Preheat the oven to 200°C/400°F/Gas mark 6. Place the butternut squash

in a roasting tin and drizzle with olive oil. Roast for 20 minutes, or until
softened and the skin is starting to caramelize.
While the squash is cooking, bring a pan of water to the boil, add the
broccoli and cook for 3–4 minutes, or just long enough for it to start to
soften and turn bright green.
Place the spinach and cherry tomatoes in a salad bowl. Add the cooked
squash and broccoli and the pomegranate seeds, season with salt and
pepper, and toss well.
Combine the orange juice, mustard and olive oil in a bowl, and mix
thoroughly. Dress the salad and toss again.
DIGESTIVE SYSTEM Bloating, Crohn’s disease
Baked sweet potatoes with omega houmous This is a lovely,

filling dish that’s packed with soluble fibre and the
phytonutrients beta sitosterol, beta carotene and omega-3 fatty
acids.
SERVES 2
2 medium sweet potatoes
1 x 400g can chickpeas, drained
1 tablespoon sesame seeds
2 tablespoons flaxseed oil
juice of ½ lemon
handful fresh parsley or coriander, coarsely chopped (optional)
Preheat the oven to 200°C/400°F/Gas mark 6. Put the sweet potatoes on a

baking tray and roast in the oven for 40 minutes, or until very soft when
squeezed.
Meanwhile, place the chickpeas, sesame seeds, flaxseed oil, garlic and
lemon juice into a blender or food processor, season with salt and pepper
and process into a smooth houmous.
When the sweet potato is cooked, cut it in half lengthways and pile a big
dollop of the houmous on top of it. Scatter with the herbs, if using. Serve
immediately.
Wholemeal bean quesadillas I just love bean quesadillas. They

remind me of my first job in a health food shop in the late 1990s.
This shop made the best bean quesadillas ever, and I’d treat
myself to one at the end of every shift. Gooey, rich, filling: they
are comforting in a million ways.
SERVES 2
olive oil, for cooking and brushing
1 small green chilli, deseeded and finely chopped
½ teaspoon ground cumin
1 x 400g can mixed beans, drained
150g fresh cherry tomatoes, coarsely chopped
2 large or 4 small wholemeal tortillas
small bunch fresh coriander, coarsely chopped
large handful low-fat Cheddar cheese, grated
Heat a little olive oil in a pan, add the garlic, chilli and cumin and cook
gently for 2 minutes.
Add the beans and the tomatoes, and continue to cook for about 10–15
minutes, or until the liquid from the tomatoes has virtually vanished, and
you are left with a thick tomato-bean stew. Season it with salt and pepper.
Preheat the oven to 180°C/350°F/Gas mark 4.
Lay the tortillas out flat, spoon some of the mixture on the side of each
one, then pat it down gently. Sprinkle some coriander over the top of the
beans, then half the grated Cheddar on top of that. Fold the tortilla in half
to make a parcel.
Place the folded quesadillas on a baking tray, folded side down. Bake in
the oven for about 10 minutes, or until golden. Alternatively, brush a
ridged grill pan with a little olive oil and place over a medium-high heat.
Griddle the quesadillas on both sides. Serve immediately.
MENTAL HEALTH & NERVOUS SYSTEM Anxiety, Insomnia, Migraine, Stress
Kale and potato salad with peanut chilli sauce You may think
raw kale will be tough, chewy and not exactly a treat. But this is
a wonderful way to give raw kale the same texture as cooked,
without damaging the nutrients.
SERVES 2
8 new potatoes
200g raw curly kale
1–2 tablespoons olive oil
1 red chilli, finely chopped
3 heaped tablespoons good-quality peanut butter (no added salt or sugar)
1 tablespoon dark soy sauce
2 teaspoons honey
½ teaspoon five-spice powder
10 cherry tomatoes, halved
3–4 sprigs fresh coriander
sea salt
Put the new potatoes in a pan, cover with boiling water and simmer for
15–20 minutes, or until tender. Drain well and set aside.
Put the kale in a large bowl and tear the leaves into small bite-size pieces,
discarding any thick, tough stems. Drizzle the olive oil and a good pinch
of salt over the kale and massage it in with both hands. This will make it
wilt and take on the same texture as cooked kale. Once soft and wilted,
move on to making the sauce.
Put the chopped garlic and chilli, peanut butter, soy sauce, honey, five-
spice powder and 4 tablespoons water in a small bowl, and mix well. The
mixture will look as though it has separated at first, but keep stirring and
it will come together to make a wonderful satay-like sauce. If it is too
thick, add a little more water.
Add the sauce to the kale and stir well. Once all of the sauce is mixed
into the kale, cut the potatoes and cherry tomatoes in half, and add them
to the kale and stir again. Garnish with coriander and serve.
Smoked trout and quinoa salad This is a lovely salad that

makes a great light lunch or dinner. Don’t be put off by quinoa –
it’s a very easy and versatile ingredient to use, and extremely
good for you.
SERVES 2
150g quinoa
1 teaspoon vegetable stock powder or 1 vegetable stock cube
2 smoked trout fillets, flaked
20g fresh parsley, finely chopped
1 red pepper, finely diced
1 tablespoon capers
2 teaspoons balsamic vinegar
½ teaspoon dried mixed herbs
2 handfuls fresh rocket leaves
Put the quinoa in a pan, cover with freshly boiled water and add the
vegetable stock. Simmer for 10–15 minutes, or until just tender. Drain
well.
Break up the trout fillets into bite-size pieces.

Place the cooked quinoa in a salad bowl, add the flaked trout, chopped
parsley, diced pepper and capers and stir well. Season with salt and
pepper.
Combine the olive oil, balsamic vinegar and mixed herbs together to
make a dressing, and drizzle it over the salad. Top with fresh rocket and
serve.
Roasted peppers with white bean mash There’s something

about white bean mash that I love – it’s so creamy and
flavoursome. This dish is seriously nutrient-packed, and couldn’t
be easier to make.
SERVES 4
4 peppers (I prefer to use 2 different colours for contrast), cut into long, wide strips
2 courgettes, cut into
2.5cm chunks
extra-virgin olive oil, for cooking and mashing
2 garlic cloves, crushed
small handful fresh coriander, coarsely chopped
juice of ½ lemon
mixed salad leaves, to serve
Preheat the oven to 180°C/350°F/Gas mark 4. Put the peppers and

courgettes in a roasting tin, drizzle with olive oil, season with salt and
pepper and add half the crushed garlic. Stir well. Roast in the oven for
about 15–20 minutes, or until soft.
Meanwhile, heat a little olive oil in a pan, add the remaining garlic and
cook gently for 1–2 minutes, until it begins to turn fragrant. Add the
drained beans and stir well.
Mash the bean mixture in the same way you would mash potatoes, using
a hand-held masher. Instead of adding milk and butter like in a traditional
mash, add a little extra-virgin olive oil to give it a creamy texture.
Stir in the chopped coriander and the lemon juice, and season with salt
and pepper. Serve the roasted vegetables and bean mash with a mixed
leaf salad.
SKIN Acne, Eczema
Tuna steaks with sweet potato wedges and spring greens This
is a healthy spin-off from fish and chips – well, it is to me at
least! It contains some very nutritious ingredients, and it’s
fabulous for the health of many body systems.
SERVES 2
2 large sweet potatoes
olive oil, for drizzling and cooking
100g spring greens, shredded
2 tuna steaks, about 150g each
Preheat the oven to 180°C/350°F/Gas mark 4. Cut the unpeeled sweet

potatoes lengthways into long, thin wedges. Drizzle the wedges with a
little olive oil, season with salt and pepper and cook in the oven for about
20 minutes, or until they start to brown and the skin begins to crisp. Turn
them over at least once, too.
Heat a little olive oil in a pan, add the spring greens and fry for about 5–8
minutes, or until they have turned a much brighter green colour. At this
stage, add the garlic and chilli, season with salt and pepper and stir well.
Heat a non-stick frying pan or griddle with a tiny amount of olive oil.
Add the tuna and sear it for 3–4 minutes on each side. If the thought of
the middle of the tuna being pink really puts you off, you can of course
cook it for longer, but cooking it lightly does preserve more of that vital
omega 3. Slice the tuna and arrange it on top of the greens, then serve
immediately.
SKIN Acne
JOINTS & BONES Arthritis, Osteoporosis
REPRODUCTIVE & URINARY SYSTEMS Endometriosis
Sesame soy salmon and vegetables with coconut rice This is a

lovely, filling dish with a wonderful Asian-fusion vibe. It’s
guaranteed to be a dinner-party favourite, too.
SERVES 2
2 tablespoons low-salt soy sauce
1 teaspoon sesame oil
1 teaspoon honey
2 large salmon fillets
150g brown rice
2 tablespoons desiccated coconut
1 large red onion, finely sliced
1 small carrot, cut into thin strips
½ courgette, cut into thin strips
sea salt
Mix together 1 tablespoon soy sauce with the sesame oil and honey, and
stir well to create a marinade. Pour over the salmon and leave to marinate
for at least an hour, or overnight.
Put the rice in a saucepan and cover with salted boiling water. Simmer
over a medium heat until half cooked, about 10 minutes (check the
instructions on the packet). Add the coconut milk and continue to simmer
until soft and tender. You may need to add a little extra water. Add the
desiccated coconut and stir well. Transfer to a warmed dish and set aside.
Heat a non-stick frying pan over a medium heat, add the salmon and its
marinade and cook for 6–8 minutes, turning regularly.
Meanwhile, heat a little olive oil in a large pan or wok and add the garlic,
onion, carrot and courgette. Stir-fry for 2–3 minutes, until soft. Add the
spinach and remaining soy sauce, and cook for 1 minute. Once the
salmon and vegetables are cooked, serve immediately with the coconut
rice.
Weekend main courses
These dishes are ideal for when you have a bit more time on your
hands to create something special. They involve a few more steps
than the quick main courses, but they’re worth the effort, and many
of them are great dinner party dishes.
DIGESTIVE SYSTEM Bloating, Constipation, IBS
Vegetable crumble with cheesy oat topping This is proper

comfort food, I reckon! It’s full of antioxidants, potent
phytochemical compounds, fibre, and, most important of all,
flavour.
SERVES 3–4
1 large courgette, chopped
1 small aubergine, diced
2 red peppers, diced
430g passata
For the topping:

100g porridge oats
50g wholemeal flour
Heat a little olive oil in a pan, add the onion and garlic and cook gently
for 4–5 minutes, or until softened.
Add the chopped courgette, aubergine and peppers and continue cooking
until the vegetables start to soften. Preheat the oven to 200°C/400°F/Gas
mark 6.
Add the passata, bring to a simmer and continue to cook for about
another 15 minutes. By this time, the passata should have reduced down
and the mixture should resemble a thick ratatouille. Season with salt and
pepper and transfer to a baking dish.
Meanwhile, make the topping: mix the dry ingredients together, and then
stir through the olive oil, adding just enough to create a breadcrumb-like
texture.
Sprinkle the topping on top of the vegetable mixture, and bake the oven
for 15–20 minutes, or until golden brown. Allow to stand for a few
minutes before serving.
DIGESTIVE SYSTEM Bloating, Constipation, Crohn’s disease
Beetroot and pea risotto with mint and feta Beetroot and mint
may sound a bit like chalk and cheese, but trust me, it really
works! The freshness of the mint brings the earthy beetroot to
life. The medicinal properties of this dish are outstanding, too.
SERVES 2–3
250g arborio risotto rice
300g cooked beetroot, cubed
1 litre vegetable stock (made from a stock cube or bouillon powder), hot
200g frozen garden peas
handful fresh mint, finely chopped
200g feta cheese
Heat a little olive oil in a pan, add the onion and garlic and cook for 4–5
minutes, or until the onion is soft. Add the rice and cook for another
minute. Add most of the beetroot, reserving one for later.
Add the vegetable stock little by little, until the rice is soft and just
tender, stirring frequently (this can take up to 30 minutes). It should be
fairly moist, but not too liquid. Season with salt and pepper.
When the rice is almost cooked, add the peas and mint and cook for
another 2–3 minutes.
Place the remaining beetroot in a small food processor and process to a

coarse purée. Add the purée to the finished risotto, stir well and serve on
warmed plates. Crumble some feta over each one.
DIGESTIVE SYSTEM Bloating, Constipation
REPRODUCTIVE & URINARY SYSTEMS Endometriosis, Polycystic ovary syndrome,
Problematic periods
Chickpea and sweet potato beta bake This recipe is one of my

winter favourites. It’s just so satisfying on many levels. It’s
packed with all manner of phytonutrients: beta carotene,
quercetin, inulin, sulphur, phyto-oestrogens, zinc – you name it.
SERVES 3
2 large sweet potatoes, cut into large chunks, skin on
1 red onion, finely chopped
1 x 400g can cooked chickpeas, drained
4 tablespoons sundried tomato paste
Danish blue cheese, to taste (leave it out or substitute with other cheeses, if preferred)
Put the sweet potatoes in a pan, cover with boiling water and simmer for
8–10 minutes, or until soft. Drain well, season with salt and pepper and
mash into a smooth orange purée.
Preheat the oven to 200°C/400°F/Gas mark 6. Heat a little olive oil in a

pan and add the garlic and red onion. Cook for 4–5 minutes, or until
softened. Add the spinach to the onion and garlic and cook for a few
minutes more, until the spinach has wilted. Add the chickpeas. Stir well,
then add the sundried tomato paste. Season with salt and pepper.
Transfer the chickpea mixture to a baking dish. Put the sweet potato
mash on top of this, as though you were making a shepherds’ pie.
Crumble the blue cheese over the top, if using, and bake in the oven for
15–20 minutes, or until golden and bubbling. Allow to stand for a few
minutes before serving.
HEART & CIRCULATION High blood pressure
Thai green vegetable curry I love Thai green curry. The

powerful chemistry delivered in this dish could fill a book all on
its own! Galangal is a powerful relative of ginger. Ordinary fresh
root ginger will work just fine.
SERVES 3–4
For the curry paste:
2 lemon grass stalks
2 green chillies
2 garlic cloves
1 large onion
1cm piece fresh root ginger or galangal, peeled
30g fresh coriander leaves
4 basil leaves
4 kaffir lime leaves
½ teaspoon white pepper
½ teaspoon ground coriander
3 tablespoons Thai fish sauce or dark soy sauce
1 teaspoon shrimp paste
juice of 1 lime
For the curry:

virgin coconut oil, for frying
1 large courgette, sliced
½ red pepper, cut into chunks
¼ aubergine, cut into chunks
6–7 pieces baby sweetcorn
100g shiitake mushrooms, sliced
1 x 400g can coconut milk
200ml vegetable stock
1 lime, cut into wedges
Cut the paste ingredients into large chunks and place in a food processor.
Process to a pungent, aromatic paste (a word of caution from bitter
experience: don’t inhale deeply when you take the lid off. You have been
warned!).
Heat a little coconut oil in a large pan, add the curry paste and fry it for a
minute or two. It should turn a darker, duller green, and be less pungent
in aroma.
Add the vegetables, coconut milk and vegetable stock and simmer for
10–15 minutes, or until the vegetables are tender. Serve with lime wedges
and cooked brown rice or quinoa.
DIGESTIVE SYSTEM Constipation, IBS
Baked aubergine with tomato and lentil stuffing Comforting,

filling and flavoursome, with a lovely Mediterranean vibe going
on.
SERVES 2
1 large aubergine
180g red lentils
½ red onion, finely chopped
1 red pepper, cut into 1cm dice
3 tablespoons sundried tomato paste
1 sprig fresh basil, coarsely torn (optional)
Cut the aubergine in half lengthways and scoop out the flesh, leaving a
shell around 5mm thick. Chop the scooped-out flesh into 5mm pieces.
Preheat the oven to 220°C/425°F/Gas mark 7. Place the hollowed-out

aubergine halves face down in a roasting tin, and fill it with water to
about 1cm deep. Bake in the oven for about 15 minutes, or until it begins
to soften noticeably.
Place the lentils in a pan, cover with water and bring to the boil. Reduce
the heat and simmer for 15–20 minutes, or until they have softened and
are beginning to break down.
Heat a little olive oil in a pan, add the onion and garlic and season with
salt and pepper, then cook for 4–5 minutes, or until softened. Add the red
pepper and aubergine flesh and continue to cook until they have softened.
Add the cooked lentils to the onion and garlic, and stir well. Stir in the
sundried tomato paste.
Spoon the lentil mixture into the hollowed-out aubergines and return to
the oven for 10–15 minutes, or until they are nicely roasted and the top of
the stuffing is beginning to brown. Scatter with the basil, if using, and
serve immediately.
Beetroot, red onion and goat’s cheese tart I’ve got my

wonderful mum to thank for this dish. She created a version of it
for a family barbecue. One taste and I was hooked! I’ve rejigged
it a bit, but the fundamentals are the same.
SERVES 4–6
1 large red onion, thinly sliced
1 tablespoon honey
1 sprig fresh thyme leaves
flour, for dusting
1 large sheet ready-made puff pastry
1 egg, lightly beaten
4 large cooked beetroot, diced
150g goat’s cheese (or use feta if you prefer)
50g pine nuts
Heat a little olive oil in a pan. Add the red onion and cook for 4–5
minutes, or until softened. Add the honey and thyme and continue to
cook until the onion takes on a caramelized appearance.
Preheat the oven to 200°C/400°F/Gas mark 6. Lightly flour a clean work

surface and roll out the pastry. Place a large plate on top and cut around it
to make a 25cm diameter circle. With a sharp knife, score another smaller
circle about 1.5cm inside the edge, without cutting all the way through,
using a smaller plate as a template if you like. Prick with a fork, leaving
the rim intact. Brush the rim with beaten egg.
Put the pastry on a baking sheet and bake in the oven for 10–15 minutes,
or until golden. Allow to cool slightly before pressing down gently on the
inner circle to push it down and form a rim around the edge. Fill the hole
with the onions right up to the edge. Sprinkle the diced beetroot over the
onion layer. Finally, crumble the cheese over the top, followed by the
pine nuts. Return to the oven for around 10 minutes, or until the cheese is
golden brown around the edges. Serve immediately – it’s great with a
green salad.
METABOLIC SYSTEM Diabetes, Type 2
MENTAL HEATH & NERVOUS SYSTEM Anxiety, Depression, Stress
REPRODUCTIVE & URINARY SYSTEMS Menopause, Problematic periods
Baked salmon with herbed omega crust This dish is an

absolute powerhouse, delivering all the important omega-3 fatty
acids, which are vital for virtually every system in the body and
provide a whole array of therapeutic benefits.
SERVES 2
3 tablespoons ground flaxseeds (available in health food shops)
1 tablespoon wholemeal breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried rosemary
½ garlic clove, crushed
zest of 1 lemon, plus 1 lemon cut into wedges
Preheat the oven to 190°C/375°F/Gas mark 5 and line a baking tray with
aluminium foil. Combine the ground flaxseeds, breadcrumbs, herbs,
garlic, lemon zest and olive oil in a bowl to make the topping, then
season with salt and pepper.
Spread the flaxseed mixture over the salmon fillets, flesh side up, and
place the fillets on the prepared baking tray.
Roast in the oven for about 8–10 minutes, or until the crust is golden
brown.
Serve with lemon wedges and a salad of mixed leaves.

SKIN Acne
HEART & CIRCULATION High blood pressure, High cholesterol, Heart disease
Immune-boosting king prawn curry I’ve always loved prawns

– they’re fantastic for the health of the skin, and also for the
immune system. I’m a curry freak too, so this dish is heaven for
me.
SERVES 2–3
1 large onion, coarsely chopped
1 red chilli, coarsely chopped
2.5cm piece fresh root ginger, peeled and coarsely chopped
200g cherry tomatoes, coarsely chopped
2 teaspoons mild curry powder
1 teaspoon turmeric
½ teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon garam masala
400g raw peeled king prawns
3 tablespoons full-fat live probiotic yoghurt
½ teaspoon ground cinnamon
small handful fresh coriander leaves, coarsely chopped (optional)
sea salt
Put the onion, garlic and chopped chilli in a small blender or food
processor and process to a fine purée.
Heat a little olive oil in a large pan, add the onion purée and the chopped
ginger, season with salt and cook for about 10 minutes, or until the purée
has changed colour. It will go much darker in colour and become less
pungent in both taste and aroma.
Once the purée has reached this stage, add the cherry tomatoes and all the
spices except the cinnamon. Continue to cook for another 10 minutes,
stirring frequently.
Add the king prawns and the yoghurt and cook for a further 10 minutes,
stirring frequently.
At this stage, stir in the cinnamon and garnish with the chopped
coriander, if using. Serve with cooked quinoa and a green salad, if you
like.
SKIN Acne
MENTAL HEALTH & NERVOUS SYSTEM Insomnia
Oat-crusted tuna steak with asparagus purée I sometimes pull

this dish out of the bag at dinner parties, as it looks good and has
a wonderful, sophisticated flavour – not to mention the fact that
it really does you good.
SERVES 2
olive oil, for greasing and cooking
1 small onion, finely chopped
250g asparagus
5 tablespoons oatmeal
2 large tuna steaks, about 150g
Preheat the oven to 200°C/400°F/Gas mark 6 and line a baking tray with
aluminium foil, then grease it lightly with oil.
Heat a little olive oil in a pan, add the onion and cook for 5–8 minutes, or
until soft and translucent. Add the asparagus and cook for another
minute, then add enough water to just cover it. Simmer for about 10
minutes, or until the asparagus has softened and turned bright green.
Season with salt and pepper, transfer to a food processor and process to a
thick purée.
In a shallow bowl, mix the oatmeal and Parmesan, season with salt and
pepper and mix together thoroughly. Press the tuna steaks lightly into the
oatmeal mixture, and turn to make sure they are well covered. Place the
steaks on the baking tray and bake in the oven for about 15–20 minutes,
or until golden brown.
Warm the asparagus purée gently in a small pan. Place each tuna steak in
the centre of a plate and pour the asparagus purée around it.
DIGESTIVE SYSTEM
Grilled mackerel fillet with sautéed fennel and leek This is a

gorgeous dinner, bursting with masses of nutrients. It will keep
you full, but is still light.
SERVES 2
2 fresh mackerel fillets
1 large leek, thinly sliced
2 small fennel bulbs, cut into thin strips
8 cherry tomatoes
1 lemon, cut into wedges, to serve
Preheat the grill to high. Place the mackerel fillet on a baking tray, season
with salt and pepper and grill for 5–7 minutes, until golden and
thoroughly cooked.
Heat a little olive oil in a pan, add the garlic and chilli and cook over a
low heat for about 1 minute. Add the leek and fennel, and continue to
cook until soft, about 5–8 minutes. After 2 minutes, add the cherry
tomatoes so that they just start to soften and split.
Pile some sautéed leek and fennel in the centre of each plate. Place the
grilled mackerel on top and add a lemon wedge. Serve immediately, with
some boiled new potatoes if you like.
Grilled salmon with spinach and spiced carrot mash I got the
inspiration for this from a dish I often eat at my favourite hotel in
Dublin, whenever work takes me over that way. Their slightly
more rib-sticking version made me fall in love with spiced carrot
mash. A match made in heaven.
SERVES 2
5 large carrots, sliced
2 large handfuls spinach
small knob of butter
½ teaspoon mixed spice
2 sprigs fresh parsley, finely chopped
lemon wedges, to serve
Put the carrots in a small pan and cover with water. Bring to the boil, then
reduce the heat and simmer for 10–15 minutes, or until tender. An even
better option, if possible, is to steam them, which retains more nutrients.
Preheat the grill to high. Put the salmon fillets on a baking tray and cook
under the grill for 8–10 minutes, or until beginning to turn golden brown,
turning them during cooking.
Put the spinach in a pan with few tablespoons water, place over a high
heat and cook, covered, for 3–4 minutes, or until wilted. Drain well.
Drain the cooked carrots and place them in a large bowl. Mash them with
a potato masher. Add the butter and mixed spice, season with salt and
pepper and mash again until the texture is smooth. Stir through the
chopped parsley. To assemble, put the spinach in the centre of a plate,
place the grilled salmon on top, and add the mash next to it. Serve with
lemon wedges.
Mackerel marinated with beetroot and horseradish I know

this sounds like a weird combination, but trust me, it’s a marriage
made in heaven. Beetroot and horseradish is a classic
combination, and the intense flavour of the mackerel takes the
whole thing to another level. Try it – you’ll be glad you did!
SERVES 2
2 large cooked beetroots
4 teaspoons horseradish sauce
juice of ½ lemon
2 mackerel fillets
Make the marinade by placing the beetroot, horseradish sauce, yoghurt

and lemon juice in a food processor, then process to a smooth purée.
Put the marinade in a bowl or dish, add the mackerel fillets and make
sure that they are well covered in the marinade. Leave to marinate in the
fridge for 2–3 hours.
Once marinated, preheat the oven to 190°C/375°F/Gas mark 5 and line a

baking tray with aluminium foil. Put the mackerel on the prepared tray
and bake in the oven for around 8 minutes, or until just cooked through.
To check, insert the tip of a knife into the centre of a fillet: the flesh
should flake and no longer look translucent.
Serve with roasted vegetables, quinoa, salad, or even in a wrap.

SKIN Acne, Eczema
MENTAL HEALTH & NERVOUS SYSTEM Anxiety, Depression, Stress
Salmon and king prawn skewers with citrus quinoa salad

This dish is gorgeous and feels very summery. It delivers masses
of minerals, fatty acids and protein, too, as well as all sorts of
other goodies. That’s got to be good! Ask at the fish counter to
have the fish skinned.
SERVES 1–2
1 large salmon fillet, skinned and cut into cubes
100g raw peeled king prawns
100g quinoa
2 teaspoons vegetable stock powder, or 1 vegetable stock cube
15g fresh parsley, finely chopped
grated zest and juice of 1 lime
Preheat the grill to high. Take some presoaked wooden or metal skewers
and thread alternating cubes of salmon and king prawns onto them.
Season with salt and pepper. Place under the grill for about 10 minutes,
turning them 2–3 times.
Bring a pan of water to the boil and add the quinoa. Add a couple of
teaspoons of vegetable stock powder or a vegetable stock cube to the
water to give greater depth of flavour, and cook for 10–15 minutes. When
cooked, the grains should look translucent and have little white tails on
the side.
Place the cooked quinoa into a bowl and stir in the chopped parsley. Add
the zest and juice of the lime. Season with salt and pepper and stir well.
Put some of the quinoa salad onto serving plates and place the cooked
skewers on top. Serve with a rocket salad.
Sweet treats
Many people think a healthy diet has to involve self-flagellation and
suffering, and that sweet treats and goodies are completely off the
menu. Well, forget that for a game of coconuts, I say! A life without
enjoyment is a pretty miserable one, and if you adopt that attitude
you’ll soon end up falling off the wagon and going back to your old
ways of eating. With a bit of imagination and a smart choice of
ingredients, it is possible to have your cake and eat it: you really
can make sweet treats that actually benefit your health.
Probiotic pineapple, papaya and mint frozen yoghurt Home-

made frozen yoghurts and sorbets are actually pretty easy, if you
have the time on your hands. This one is lovely and fresh.
SERVES 2–3
1 small, ripe pineapple
1 small, ripe papaya
handful fresh mint leaves
1 tablespoon honey
500g live probiotic yoghurt
Peel the pineapple by slicing off each end, then slicing downwards
between the skin and the flesh with a sharp knife. Remove and discard
the skin, and remove the spiky brown dots, or ‘eyes’, from the flesh with
the tip of the knife. Cut the flesh into rough chunks and place them in a
food processor. Halve the papaya, scoop out the seeds, then scoop the
flesh into the processor.
Chop the mint leaves and add them, along with the honey and yoghurt.
Process on high speed to create a creamy mixture that resembles a
smoothie. Transfer this mixture to a tub, or freezerproof tin or dish, and
place in the freezer. After 30 minutes, the edges of the mixture should
have started to freeze. Mix thoroughly with a fork to break up the frozen
pieces, and return to the freezer for another 30 minutes. Alternatively,
process briefly in a food processor and return to the freezer.
After 30 minutes, remove and repeat the process. Continue doing this for
2–3 hours, or until an ice-cream texture is reached.
If you like, you can churn the mixture in an ice-cream machine,
following the manufacturer’s instructions, then transfer to the freezer.
MENTAL HEALTH & NERVOUS SYSTEM Insomnia
DIGESTIVE SYSTEM Constipation, Haemorrhoids
Good-night spiced cherry crumble This gorgeous pudding

packs quite a nutritional punch, and tastes as though it’s far less
healthy than it actually is. We all need a little treat!
SERVES 4
750g fresh or frozen cherries, thawed if frozen
1 tablespoon honey
100g oats
100g wholemeal flour
1 tablespoon high-quality cane sugar
1 tablespoon light olive oil
live probiotic yoghurt, to serve
Preheat the oven to 180°C/350°F/Gas mark 4. Remove the stalks and

stones from the cherries. You can split them in half and just pull the
stones out.
Place the stoned cherries in a small pan with about 1 tablespoon water
and the honey. Simmer over a high heat for 4–5 minutes, or until the
cherries begin to soften and turn into a jammy mush.
Combine the oats, flour, cinnamon and sugar with the olive oil in a bowl.
Mix well to create a breadcrumb-like texture.
Place the cherry mixture in a small baking dish. Top with the crumble
mixture and bake in the oven for about 30 minutes, or until golden
brown. Allow to cool for a few minutes before serving with yoghurt.
SKIN Eczema
HEART & CIRCULATION High cholesterol, High blood pressure
Mint chocolate no-cheese cake This lovely dessert takes a little

bit of effort, but the results are amazing – the cheesecake-torte
effect will shock your friends, especially if you wait until
afterwards to tell them what’s in it!
SERVES 3–4
For the base:
200g mixed nuts (such as walnuts, brazil nuts, hazelnuts)
6 pitted dates
For the chocolate layer:

4 very ripe, very soft avocados
5 heaped tablespoons high-quality cocoa powder (preferably raw cacao powder)
2 tablespoons honey
2 teaspoons peppermint essence
3 tablespoons coconut oil, melted
fresh mint leaves, to decorate (optional)
To make the base, put the nuts and dates in a food processor and process
at full speed until a stiff dough has formed. Melt the coconut oil gently in
a small pan over a low heat and add the melted oil to the mixture. Process
again until well mixed. Transfer the mixture to a 23cm round loose-
bottomed cake tin, and line the base with it, pressing down firmly with
the back of the spoon to create a tightly compressed layer in the tin. Put
the tin in the freezer to set while you begin preparing the chocolate layer.
Halve the avocados, remove the stones and scoop the flesh into a food
processor. Add the cocoa powder, honey, peppermint essence and melted
coconut oil, and blend to make a thick, velvety chocolate mousse.
Remove from the freezer and pour the chocolate mixture over the base,
then smooth down into an even layer with a palette knife. Chill in the
fridge for at least 5 hours before serving. This will allow the coconut oil
to set to create a firm base, and a velvety, torte-like topping. Decorate
with mint leaves before serving, if you like.
Baked spiced apple wedges with heart-healthy compote This

is a lovely, summery dessert that’s sweetly satisfying, yet
incredibly virtuous.
SERVES 2–3
2 Golden Delicious apples
2 teaspoons maple syrup
150g fresh blueberries
½ red chilli, deseeded and finely chopped
handful pecan nuts, roughly chopped, to serve (optional)
live probiotic yoghurt, to serve
Preheat the oven to 200°C/400°F/Gas mark 6. Cut the apples into

eighths, without peeling them, and remove the seeds and fibrous part
around the seeds.
Place the apple wedges on a baking tray and bake in the oven for 15
minutes. Remove the tray from the oven, drizzle the wedges with maple
syrup and sprinkle with cinnamon. Return to the oven for another 15–20
minutes, or until soft and bubbling.
To make the blueberry compote, place the blueberries in a pan with 1

tablespoon water and the chilli. Cook over a high heat for 4–5 minutes, or
until the blueberries begin to release their juices and break down into a
compote. Pour the compote over the baked apple wedges and sprinkle
with the chopped pecans, if using. Serve with a dollop of yoghurt.
SKIN Eczema
DIGESTIVE SYSTEM Cramp
Cheating chocolate-orange delight This dish is an awesome

example of how you really can have your cake and eat it. It has
fooled even the most hardcore of chocaholics, and, hands down,
they just don’t believe me when I tell them the ingredients. Use
raw cacao powder if you can find it – it’s available in many
health food shops.
SERVES 2–3
2 very ripe avocados
finely grated zest and juice of 1 large orange
1 tablespoon honey
3 tablespoons high-quality cocoa or cacao powder
Halve the avocados, discarding the stones. Scoop out the flesh with a
spoon and put it in a food processor. Add the remaining ingredients and
process to make a thick, rich, mousse-like dessert.
You can add extra cocoa powder or honey to make it sweeter or more
chocolatey, if you like. Serve in a cocktail glass or ramekin.
Drinks
It’s not all about what we eat; what we drink matters too. It’s very
easy to reach for unhealthy options like sugary fizzy drinks. The best
drink of all for us is water, but it’s easy to make some powerful
health-giving drinks that can add to your health regime. Here are a
few of my favourites. A couple of them require a juicer – these
gadgets were once pricey and fiddly to use, but they’re now well
priced and easy to use and clean.
Chocolate for breakfast: hurrah! Chocolate is often given a bad
rap, but this isn’t always justified. Take away the sugar, cream
and all the other gunk that is added to chocolate bars, and you are
actually left with a very nutritious ingredient indeed. And the
banana berry smoothie is another quick, easy smoothie that
makes a great nutrient-packed breakfast.
DIGESTIVE SYSTEM
Banana berry smoothie

SERVES 1–2
2 ripe bananas
150g frozen mixed berries
100ml orange or apple juice
Place all the ingredients in a jug blender and process to make a thick,
creamy smoothie.

Chocolate morning smoothie

SERVES 1
250ml milk, or soy or almond milk
1 banana
2 tablespoons high-quality pure cocoa powder (raw cacao powder is best, if you can find it)
2 teaspoons honey
Put all the ingredients in a jug blender and process to make a thick,
luscious and chocolatey smoothie. Enjoy!
DIGESTIVE SYSTEM Bloating, IBS
Pineapple zing smoothie Guaranteed to put some zing in your

thing! OK, I know it may sound like a weird combination of
ingredients, but trust me, it really works. The flavours
complement each other, and their nutritional benefits do, too. Try
it – you’ll love it!
SERVES 2–3
½ large ripe pineapple
2 celery stalks, plus the leaves to garnish (optional)
2.5cm piece fresh root ginger
Peel the pineapple by slicing off each end, then slicing downwards
between the skin and the flesh with a sharp knife. Remove and discard
the skin. Remove the spiky brown dots, or ‘eyes’, from the pineapple
flesh with the tip of a small knife, then cut the flesh into chunks and put it
in a jug blender.
Cut the celery into chunks and add it to the blender. Peel the ginger –
scraping off the skin with a teaspoon is a good way to do this – and finely
chop it, then add to the blender.
Process thoroughly to make a thick, zingy smoothie. You can add a small
amount of water to help the ingredients blend, or to make a thinner
smoothie, if you prefer.
These drinks pack a serious punch, and provide a perfect way to
kick-start your day. I’m a big fan of mango lassi and the
smoothie is my tribute. The fennel tea used in this recipe is the
type you would find in tea bags in any supermarket.

DIGESTIVE SYSTEM
Wake-up juice
SERVES 1
1 large raw beetroot
2 Golden Delicious apples
1cm piece fresh root ginger
Process all the ingredients in a juicer and drink immediately.
DIGESTIVE SYSTEM Bloating, Constipation, IBS
Probiotic mango smoothie

SERVES 1
1 fennel tea bag
1 large, ripe mango, peeled
1 teaspoon honey
Brew a cup of fennel tea. Leave the bag in the tea and allow it to cool
completely. Measure out 100ml of the cooled tea and place in a blender.
Place the peeled mango, yoghurt and honey in the blender and process
into a smooth, luscious drink.
DIGESTIVE SYSTEM Bloating, IBS
Tummy tea This simple tea tastes wonderful and packs a

powerful punch, making it ideal for any digestive issues.
SERVES 1
1 heaped teaspoon fennel seeds
1 heaped teaspoon caraway seeds
1 heaped teaspoon dried mint
handful fresh mint leaves (optional)
Mix the seeds and herbs together and infuse in boiling water. Allow to
steep for 10 minutes, then strain and sip.
This lovely, simple smoothie takes minutes to make and is a
great digestive dynamo and energy tonic! Coconut oil is an easy
ingredient to find these days in supermarkets and health food
shops. The unusual but delicious pairing of cranberry and celery
makes a pungent and powerful juice that’s wonderful for the
health of the urinary tract.

Sunshine smoothie
SERVES 1–2
1 small, very ripe pineapple, peeled and chopped
1 tablespoon coconut oil
Place all the ingredients in a jug blender, and process into a smooth,
luscious drink. Serve over ice.
REPRODUCTIVE & URINARY SYSTEMS Cystitis and other urinary tract infections
Cranberry and celery blast

SERVES 1
150g fresh cranberries
½ Golden Delicious apple, cut into wedges
3 celery stalks
Process all the ingredients in a juicer. Drink immediately.

CONDITIONS
SKIN
ACNE
Acne can be a very distressing condition – I know from experience! It is
an infection of the hair follicle, during which the sebaceous glands
secrete an oily substance called sebum, which lubricates the skin and
hair. If sebum is over-produced, it can quickly fill the pore of the follicle
and forms a blackhead. This starts to trap bacteria inside the pore that
normally live happily on the surface. This causes infection, and the
immune system moves in to fight it. It’s the white blood cells fighting the
infection that causes the redness and swelling.
Increase omega 3 to reduce inflammation

Inflammation reduction is realistically achievable through your diet.
Inflammation is responsible for the redness and swelling around a spot,
so reducing it will make them less severe and look better, faster.
Increasing your intake of omega-3 fatty acids is one of the most powerful
ways to do this, as they are the building blocks of the body’s built-in
inflammation management system. Omega 3 is abundant in oily fish
(such as salmon, mackerel and herring), and also in some seeds, such as
flax and hemp. I recommend eating omega 3-rich foods every day if
possible, trying to mix it up a little. You can also reduce your intake of
oils such as vegetable, sunflower or corn oil – olive oil is fine, though –
as these are very high in omega-6 fatty acids, which can aggravate
inflammation. Fat-soluble antioxidants are another important factor in
reducing inflammation. They will naturally accumulate in the fatty, lower
layers of the skin and offer some localized reduction in inflammation.
They tend to be found in orange, yellow and red foods.
Increase zinc to reduce infection and sebum

Infection in the hair follicle is what causes spots to appear in the first
place, so reducing infection will be of great benefit. The only real way to
do this through diet is by supporting white blood cell production and
activity. Zinc is one of the most important nutrients for this, as it is used
by white blood cells to regulate many aspects of their function, including
the rate and extent to which they move to the site of infection and defend
against it. Zinc also helps regulate sebaceous gland activity, and there is
some evidence to suggest that sufficient zinc intake may help reduce
sebum production. Seafood, grains, nuts and seeds are all good sources of
zinc.
Regulate blood sugar

Several trials have shown a low-GI diet to be beneficial to acne sufferers.
This may be because sharp rises in blood sugar release adrenaline, which
stimulates the sebaceous glands to produce sebum. A diet high in fast-
release carbohydrates also worsens inflammation. A low-GI diet means
reducing refined carbohydrates such as white bread, white rice, white
pasta, and opting for wholegrain varieties instead, and also eating less of
them. It also involves eating more vegetables and lean proteins. Every
meal should consist of all of these elements so that it delivers its energy
very slowly, and therefore does not raise blood sugar sharply.
Key ingredients:
Salmon – high in anti-inflammatory omega 3
Red peppers – packed with fat-soluble antioxidants such as flavonoids
and carotenoids
Sweet potatoes, carrots & butternut squash – very rich in the fat-
soluble antioxidant beta carotene
Prawns – packed with zinc for fighting infection
Pumpkin seeds – high in zinc and essential fatty acids
Eggs – full of B vitamins, essential fatty acids, and a bit of zinc too!
Recommended recipes:
Asparagus and smoked salmon egg dippers
Heart-healthy tuna Niçoise salad
Red pepper and white bean dip
The beta booster
Omega pesto pasta
Sweet potato and spinach curry
Immune-boosting king prawn curry
Sesame soy salmon with vegetables and coconut rice
ECZEMA
Eczema is one of the most common skin conditions of all. It is essentially
an inflammatory lesion of the skin caused by an aggressive immune
system reaction to something in the environment, known as a
hypersensitivity reaction. This response causes patches of inflammation
to appear on the skin, which will become red, raised and incredibly itchy
as the immune system goes into overdrive. Once things have calmed
down a bit, the damage caused to the skin by the flare-up makes skin
cells die off faster, leading to dry, flaky skin.
Increase omega 3 intake
These vital fatty acids are one of the most powerful allies in the fight
against inflammation. One of the main by-products that our body
manufactures when metabolizing them are prostaglandins, which help
manage the inflammatory response. Some prostaglandins activate
inflammation, and make it worse, while others can switch it off. The
body makes whichever type it needs in response to the internal situation.
However, dietary habits can also influence this picture, and different
dietary fats are metabolized to form different types of prostaglandins.
Omega 3 is converted into the type that quietens inflammation down, so
by eating it we are helping our bodies to reduce inflammation. I’d
strongly recommend eating oily fish once a day, and making good use of
flaxseed oil by adding it to dips or using it for dressings, as this seed oil
is also very rich in omega 3.
Reduce omega 6 intake

The other part of the omega puzzle is to reduce your intake of omega-6
fatty acids. These are vitally important fatty acids, but we only need a
very small amount of them, and any excess is metabolized into a pro-
inflammatory group of prostaglandins. Most of us consume more than 23
times the amount than we need a day, which is bad news for
inflammation. Most omega 6 is found in vegetable oils, such as
sunflower oil and margarines, which are abundant in processed, packaged
foods. So, the simple message is to use olive oil for cooking, avoid
margarine, and avoid processed foods like the plague.
Increase fat-soluble antioxidants

We’ve all heard about antioxidants and know that they’re good for us.
However, there are different types: some are water soluble, which means
that they stay in the body for a limited time and then exit through the
urine. Others are fat soluble, which means they want to move into the
fatty tissues of the body, where they can be stored, including the fatty,
lower layers of the skin. When we consume enough fat-soluble
antioxidants, they can accumulate in these layers and have localized
effects. Antioxidants are mildly anti-inflammatory, so can offer
additional support in managing inflammation during a flare-up. They are
found in abundance in orange, red, yellow and pink foods.
Key ingredients:
Oily fish (salmon, mackerel, anchovies, herrings) – packed with anti-
inflammatory omega 3
Olive oil – low in omega 6, contains some omega 3
Red peppers – packed with fat-soluble antioxidants
Sweet potatoes, butternut squash, carrots – packed with beta carotene
(the orange pigment), a very powerful fat-soluble antioxidant
Prawns – packed with astaxanthin, a potent fat-soluble antioxidant
Roasted butternut squash, garlic and red lentil soup
Roasted vegetable and guacamole open sandwich
Greek pitta pizza
Roasted beetroot wedges with avocado horseradish
Red peppers stuffed with herbed goat’s cheese
Antioxidant salad with orange mustard dressing
Tuna steaks with sweet potato wedges and spring greens
PSORIASIS
Psoriasis is a relatively common skin disorder that affects the turnover of
skin cells. New skin cells are formed at the very bottom layer of our skin,
and gradually make their way outwards as the cells above them die and
fall off. In psoriasis, this perfectly normal process goes a little haywire
and moves at a much faster pace. The cause isn’t completely understood,
but many people now believe it is an autoimmune condition, in which our
body’s own immune system turns upon itself. It is thought that a type of
white blood cell called a T cell moves into the dermis of the skin and
releases chemical messengers called cytokines that cause local
inflammatory responses, which in turn will make normal skin cells die off
much more rapidly, and new cells turn over even more so. This
inflammation may explain the redness and irritation that occurs at the
first stage of a psoriasis flare-up. The increased skin cell turnover that
follows is responsible for the characteristic silver, scaly and flaky stage
of the lesion.
Increase intake of anti-inflammatory omega 3

This in itself can greatly reduce the severity of the psoriasis, and certainly
make it look a lot less angry. Omega-3 fatty acids are one of the best
dietary components for managing inflammation, in particular those from
oily fish known as EPA and DHA, which are metabolized to form a series
of communication compounds called prostaglandins that regulate the
inflamatory response. There are different types of prostaglandins, but the
ones made from EPA are very powerful anti-inflammatories and can
reduce the redness associated with psoriasis.
Eat more orange, yellow and red fruits and vegetables

These colours tend to be supplied by a group of compounds called
carotenoids: potent fat-soluble antioxidants. We have all heard a million
times that antioxidants are good for us, but not all antioxidants are equal,
and they don’t all do the same thing. They can be placed into two distinct
categories. Some are water soluble and will not be stored in the body.
They deliver their actions in our general circulation for a limited period
of time, then get excreted through the urine. Other antioxidants, like the
carotenoids, are fat soluble. This means they naturally migrate into fatty
tissues like the subcutaneous layer of the skin, where they can
accumulate and be available on standby to deliver their actions locally.
Their anti-inflammatory activity can help to reduce the redness and
swelling.
Eat quercetin-rich foods

Quercetin is a phytochemical compound that is often thought of as being
a natural antihistamine. This is indeed true, but quercetin is also starting
to show some promise in the treatment of skin problems because it
inhibits the activity of an enzyme called phospholipase, which removes a
fatty acid called arachidonic acid from our cells. Arachidonic acid is then
converted into a compound that stimulates inflammation. Reducing the
liberation of this fatty acid adds to the reduction in inflammation and
redness.
Increase your B vitamin intake

These commonly deficient nutrients are vital for the overall health of the
skin. They regulate many responses, including regulating the turnaround
of skin cells and microcirculation to the outer layers of the skin, which
enhances skin tone.
Key ingredients:
Mackerel – packed with anti-inflammatory omega 3
Sweet potatoes, butternut squash, carrots – packed with carotenoids,
the potent fat-soluble antioxidants
Red peppers – another rich source of fat-soluble antioxidants
Onions, leeks, garlic – packed with quercetin
Avocado – rich in fat-soluble antioxidant vitamin E
Brown rice – rich in B vitamins
Prawns – rich in zinc and selenium
The beta booster
Skin-boosting guacamole
Red peppers stuffed with herbed goat’s cheese
Baked sweet potatoes with omega houmous
Roasted peppers with white bean mash
Grilled salmon with spinach and spiced carrot mash
JOINTS & BONES
ARTHRITIS (RHEUMATOID)
Rheumatoid arthritis is an autoimmune condition in which our body’s
immune system attacks the lining of the joint, causing it to become
inflamed. This can lead to structures within the joint being destroyed, and
even to joint disfigurement. Although the root cause is the dysfunction in
the immune system, managing inflammation is one of the key areas in
which diet can offer the most help. It won’t offer an alternative to regular
medical treatment, but will go a long way to improving your self-
management of the condition.
Increase omega 3 intake to manage inflammation

Increasing our consumption of omega-3 fatty acids, the amazing ‘good
fats’ we hear so much about, can help with inflammation. These are the
building blocks for a group of communication chemicals that reduce the
inflammatory response. There are a few different types of omega 3,
which are all important in managing inflammation effectively. I
recommend eating more oily fish, as they contain the highest levels and
broadest spectrum of omega 3. The British Dietetic Association advises
2–3 portions per week, but if you can eat more, great! If you are
vegetarian, eating flaxseeds and flax oil goes a long way towards getting
the balance right, and you can consider supplements. Antioxidants can
also help, as these ‘buzz’ compounds can reduce some of the free radicals
released during the inflammatory response, which can exacerbate it.
Key ingredients:
Oily fish (salmon, herrings, mackerel, sardines, anchovies) – rich in
the all-important omega 3
Pineapple – contains the anti-inflammatory enzyme bromelain
Turmeric – contains curcuminoids, the anti-inflammatory colour
pigments
Celery – contains 3-n-butylphthalide, a natural painkiller
Brightly coloured fruits and vegetables – packed with antioxidants
Thai fish soup
Gazpacho
The beta booster
BURSITIS
Bursitis is an inflammation of the bursae, the fluid-filled sacks in the
joints that provide cushioning where bone, muscle and tendons rub
against each other, allowing flawless, smooth movement. The
inflammation can arise from manual labour, demanding exercise regimes
or injury to the joint. Bursitis is often painful, and nothing will replace
some heavy-duty anti-inflammatories from your GP. However, your diet
can certainly enhance their action, and really help you on your road to
recovery.
Increase omega 3 intake to manage inflammation

The stars of the show once again are the omega-3 fatty acids, the building
blocks for a group of communication chemicals in the body that reduce
the inflammatory response. There are a few different types of omega 3,
which are all important. I recommend eating more oily fish, as they
contain the highest levels and broadest spectrum of omega 3. If you are
vegetarian, eating flaxseeds and flax oil goes a long way towards getting
the balance right, and you can consider supplements. Turmeric has also
been studied for its anti-inflammatory activity. A group of compounds
called curcuminoids (which give its bright orange colour), block certain
aspects of the inflammatory response.
Key ingredients:
Oily fish (salmon, mackerel, herrings) – packed with anti-inflammatory
omega 3
Olive oil in place of other cooking oils – increases omega 3 and reduces
omega 6, a fat that can worsen inflammation if consumed to excess
Turmeric – anti-inflammatory
Brightly coloured fruits and vegetables – high antioxidant, which
assists in reducing inflammation
Purple power salad
Omega pesto pasta
Tuna steaks with sweet potato wedges and sautéed greens
Grilled salmon with spinach and spiced carrot mash
OSTEOPOROSIS
Osteoporosis is caused by a loss of bone density, which increases the risk
of fractures. Starting from around the age of 35, bone density begins to
decline, and certain lifestyle choices can increase this process. Sedentary
living, being underweight and drinking too much can make this situation
much worse. Menopausal women are also at greater risk of osteoporosis,
as oestrogen is involved in maintaining bone density, and when it begins
to drop, this will have negative repercussions for the skeleton.
Increase vitamin D intake
Vitamin D is one of the biggest missing components in bone health.
Although calcium is the structural material that the bones are made of,
without the auxiliary nutrients that help it do its thing, it is pretty much
useless. Vitamin D is vital for getting adequate amounts of calcium into
the bloodstream. Our primary source of vitamin D is the conversion of
cholesterol into vitamin D precursors when the skin is exposed to UV
radiation in sunlight. Depending on where you live, this can be a
problem, so it’s essential that we also look for as many dietary sources of
vitamin D as possible.
Increase magnesium-rich foods
Magnesium is another forgotten nutrient that is vital for a healthy
skeleton. Magnesium plays a vital role in the way in which calcium is
metabolized and utilized. It is required for the proper formation of
calcitriol, the active form of vitamin D responsible for increasing calcium
levels in the blood. Adequate magnesium intake also reduces the release
of parathyroid hormone (PTH), a hormone which causes an increased
release of calcium from the skeleton, something we desperately need to
avoid in osteoporosis.
Increase phyto-oestrogen-rich foods
For menopausal women, consuming foods rich in phyto-oestrogens may
help to reduce bone density loss by providing oestrogen-like compounds
to the body.
Up the oily fish
We now know that one particular omega-3 fatty acid called DHA is
involved in maintaining stronger bones. While it is possible to get plant-
derived DHA in supplement form, oily fish is a quick and simple way of
getting adequate amounts in each day.
Key ingredients:
Eggs – rich in vitamin D
Feta & goat’s cheese – rich in calcium and vitamin D
Kale – dense source of magnesium
Miso paste – very rich source of phyto-oestrogens
Salmon – packed with the omega-3 fatty acid, DHA
Mackerel, anchovies – high in vitamin D and DHA
Spinach and feta scramble
Calming green soup
RICKETS & OSTEOMALACIA
Rickets is a serious softening of the bones that occurs in children, while
osteomalacia is a similar softening of the bones that manifests in adults.
Both conditions are linked to low levels of calcium caused by a lack of
vitamin D, which regulates how the body uses calcium. A lack of it can
drastically affect the amount of calcium we absorb from our food. These
conditions used to be a thing of the past, but in recent years have started
to appear again. There are several factors thought to be responsible for
this, but a combination of poor diet and lack of sunshine could both be
contributing factors.
Increase vitamin D intake
Our primary source of vitamin D is the conversion of cholesterol into
vitamin D precursors when the skin is exposed to UV radiation – in other
words, the sun! However, there are a few good dietary sources of vitamin
D that can help to make up for the deficit that some of us experience.
Increase high-quality calcium intake
Many people with these conditions look towards calcium supplements to
remedy their drop in calcium. This may be helpful in certain
circumstances, under the guidance of a practitioner, but often the calcium
in these supplements is of a poor quality and isn’t very well absorbed.
There have also recently been links between calcium supplementation
(without the correct guidance) and heart and kidney problems. Therefore,
I feel it is best to focus upon dietary sources. This doesn’t mean guzzling
pints and pints of milk, though, as that will bring its own set of problems.
Dairy produce can be a good source of dietary calcium, but there are so
many more. Many green vegetables, nuts, seeds, beans even fish, are
useful sources. The wider the variety you consume the better, in my
opinion.
Key ingredients:
Mackerel, salmon – packed with vitamin D
Anchovies – vitamin D and packed with calcium
Eggs – vitamin D and calcium
Almonds – a great source of easy-to-absorb calcium
Feta & goat’s cheese, yoghurt – calcium-rich, easy to digest
Calming green soup
Red peppers with stuffed with herbed goat’s cheese
Beetroot, red onion and goat’s cheese tart
RESPIRATORY SYSTEM
ASTHMA
Asthma is a localized inflammation of the bronchioles (tiny passageways
in the lungs) caused by sensitivity to environmental triggers such as dust,
environmental pollutants and dust mites. When we are exposed to the
trigger stimuli, the immune system responds, causing inflammation. This
rapidly narrows the airways and causes difficulty in breathing. Now, I
don’t believe food is often a cause, but I do believe that manipulating our
intake of certain foods and nutrients will improve things.
Increase omega 3 to reduce inflammation
Diet can go a long way to reducing inflammation. Some of the most
powerful regulators of inflammation are the omega-3 fatty acids,
abundant in oily fish, olive oil, walnuts, flaxseeds and flax oil.
Eat Mediterranean food
Some studies have associated a Mediterranean diet with a lower
incidence of asthma symptoms. This makes perfect sense, as it’s rich in
fruit, vegetables, olive oil and fish, and low in saturated fats and refined
carbohydrates. It’s perfect for controlling inflammation with its
abundance of omega 3, antioxidants and vitamins.
Increase vitamin C to reduce histamine
The chemical histamine, which is released by some white blood cells
during an allergic response, is the catalyst that triggers the inflammation.
It causes the airways to swell and constrict, and therefore the
breathlessness during an attack. Onions contain quercetin, which reduces
the amount of histamine released. Foods high in vitamin C, such as red
peppers, citrus fruit and spinach, also reduce histamine release.
Key ingredients:
Oily fish (salmon, anchovies, herrings, mackerel) – high in anti-
inflammatory omega 3
Flaxseeds & oil – high in anti-inflammatory omega 3
Onions – high in antihistamine quercetin
Red peppers, citrus, spinach – rich in vitamin C
Horseradish – believed by some to widen the airways
Omega pesto pasta
Roasted peppers with white bean mash
Baked salmon with herbed omega crust
Mackerel marinated with beetroot and horseradish
IMMUNE SYSTEM
COLDS & FLU
There is no ‘cure’ for the common cold, but I firmly believe there is a lot
we can do to make ourselves feel better by reducing symptoms, and also
by improving our body’s way of dealing with such infections. Cold and flu
viruses attack the upper respiratory tract, such as the nose and throat.
When they get into these tissues and start causing mischief, our immune
system responds by sending an army of white blood cells to the area to
kill the virus. It is the immune system trying to control the infection that
gives us the symptoms associated with cold and flu.
Improve your immune system

This is a contentious subject, but some foods have shown some positive
results in several types of study. Shiitake mushrooms and goji berries
contain unique, active sugars called polysaccharides. These have
demonstrated some interesting effects on our immune system, and
shiitake polysaccharides have been shown to increase the production of
white blood cells. The more we can produce during an infection, the
better the position we are to deal with it effectively. Our body does
increase production of white cells during an infection, but shiitake
mushrooms may step this up even further. Goji-berry polysaccharides
have shown similar activity, but to date the research is more limited.
More needs to be done, but it looks as though they might increase the
white blood cell count too. Zinc can also enhance immune response.
White blood cells use zinc to code DNA, which works as an internal
control mechanism for the cell, helping it respond to invaders and
pathogens. Many trials have shown that increasing our intake of zinc-rich
foods can improve resilience to infections, and also the time it takes to
recover from infection.
Eat more garlic

Garlic is well known as a potent antiviral. Unlike most compounds,
which are removed through the kidneys and bowel, the essential oils in
garlic cannot be removed this way, and are instead removed through the
breath. As they move through the respiratory tract, they can pick off the
bugs and viruses lurking there, waiting to cause trouble.
Reduce inflammation
Tissues in the upper respiratory tract become inflamed during colds and
flu while the immune system is dealing with the infection. Reducing this
inflammation goes a long way towards making us feel more human
again. One of my favourite ingredients when I have a touch of the
dreaded man flu is the old faithful ginger! This contains a very powerful
anti-inflammatory ingredient, part of the chemistry that gives ginger its
powerful spicy aroma, which works by blocking the manufacture of
compounds that activate inflammation. Omega-3 fatty acids in foods
such as oily fish and flaxseeds are also of great value in helping the body
make its own natural anti-inflammatory compounds.
Key ingredients:
Shiitake mushrooms – powerful polysaccharides support immune
function
Garlic – antiviral
Ginger – anti-inflammatory
Chillies – decongestant
Goji berries – likely to support immune function
Sweet potatoes – mild anti-inflammatory
Water, lots of it – beats dehydration from fever that often accompanies
colds and flu
Prawns – packed with zinc
Coconut – contains lauric acid, a natural antiviral
Spinach, tomato and shiitake mushrooms on toast
The famous flu fighter
Holy shiitake
METABOLIC SYSTEM
DIABETES (TYPE 2)
Type 2 is the most common kind of diabetes, and is related to diet and
lifestyle. It occurs when our body’s blood-sugar management system
starts to fail. When the energy from food is released into the bloodstream
in the form of glucose, a hormone called insulin is produced to take the
sugar out of the blood into our cells to be turned into energy. Blood
sugar also needs to stay low for the health of many tissues. However,
many of us are eating too many foods that cause huge rises in blood
sugar levels, such as white bread, white rice, white pasta and sugary
snacks and drinks. These release their glucose very quickly, and the
body’s response is a massive release of insulin to get it out of the
bloodstream as rapidly as it can. This is fine occasionally, but if we do it
regularly the blood cells start ignoring what the insulin is saying to them,
and as a result are much less inclined to take up the excess sugar. So our
blood sugar stays high, and this causes many problems. This is the
beginning of type 2 diabetes, and is known as ‘insulin resistance’.
Eat a low-GI diet
This means eating food that releases its energy gradually, thus avoiding
blood-sugar spikes. The first step is to ditch refined carbohydrates
forever – foods like white bread, white rice, white pasta, chocolate bars,
sugary snacks and drinks. They are full of very simple sugars that take
virtually no digestive effort to release, and can therefore enter the
bloodstream rapidly, sending blood sugar levels sky high. Opt for
wholegrain versions of bread and pasta, and save treats like chocolate
bars for very, very special occasions. It’s even more beneficial to reduce
carbohydrate intake right across the board. Eat much smaller portions of
carbohydrates than you have been used to. Next, make sure you eat a
good-quality, complex carbohydrate (such as whole grains, brown rice or
quinoa) and a good-quality protein at each meal, and preferably a high-
quality fat, too. Meals composed like this take longer to digest and
release their energy slowly and consistently, without those problematic
blood sugar spikes.
Recent research has suggested that omega-3 fatty acids in our cells can
make insulin receptors more sensitive to insulin signalling. These
receptors are built into the walls of our cells. Fatty acids from food form
part of the structure of these walls and receptors alike. Different fatty
acids will affect the way in which the cell membrane wall and the
receptors work. Omega-3 fatty acids often show improved functioning of
many facets of cell membranes and receptors.
A bit of chocolate may do you good

Some studies have shown that regular consumption of a little bit of dark
chocolate can improve insulin responsiveness. It is believed the flavanol
compounds in chocolate are responsible for this. The exact way these
compounds deliver this effect remains unclear, but I’m sure it will come
as good news for some! Try to find the lowest sugar, highest quality dark
chocolate possible.
Key ingredients:
Low-GI grains (such as brown rice, quinoa, bulgur wheat) – much
lower GI than their refined relatives
Lean proteins such as oily fish, tofu, eggs – these are masters at
controlling the glycaemic response to food, and oily fish are packed with
omega 3
Artichokes – Contain inulin, which stabilizes blood sugar levels
Cinnamon – May play a role in blood sugar balance
Kick-starter kedgeree
Tomato and lentil soup
Creamy egg and rye decker with wild rocket
Smoked trout and quinoa salad
MENTAL HEALTH & NERVOUS SYSTEM

ANXIETY
Anxiety, or Generalized Anxiety Disorder (GAD) is a very common
problem, and increasingly more so. Symptoms can include palpitations,
sweating, shortness of breath and hyperventilating, dizziness, racing
mind and feelings of fear or intense worry. Now, diet will never be your
saving grace, but good dietary choices will certainly help. If you have
been prescribed medication for your anxiety, it’s important not to stop
taking it. The dietary strategies below will work beautifully side by side
with it. Safe and delicious!
Stabilize blood-sugar levels
One of the quickest ways to send your mind and mood reeling is to eat
fast-release carbohydrates like sugary drinks and snacks and white bread.
These foods cause a sugar rush and a surge of adrenaline that can make
us feel manic and edgy. Adrenaline is to anxiety what petrol is to a
bonfire! On top of that, the body has to deal with this sugar at a rapid
pace, and what goes up must come down, so we are left in a slump. This
causes low moods and mental fog. A low-GI diet will keep blood sugar
levels at a steady and consistent level, keeping moods stable and
preventing mood swings and brain fog. To follow a low-GI diet,
eliminate refined carbohydrates such as sugary snacks and drinks, white
bread, white rice and white pasta. Choose wholegrain breads, pasta and
rice, and always include a high-quality protein with each meal. Make
sure you include plenty of good fats (see below). This will mean that you
will be eating foods that release their sugar more slowly and don’t upset
blood sugar balance. Most of the dishes in this book are low GI.
Omega-3 fatty acids have been widely studied for their effect on mental
functioning, including anxiety, and many studies have shown a notable
improvement in symptoms. The exact way this works isn’t fully
understood, but we do know that it helps with signalling and
communication within the brain. It is also believed that omega 3 can aid
the release of ‘feel-good’ chemicals in the brain, helping to lift the mood.
Omega 3 can also control inflammation by causing the body to
manufacture its own natural anti-inflammatory compounds. It is richest
in oily fish, which contain the full spectrum of omega-3 fatty acids
needed for brain health. Include as much salmon, mackerel, herring and
fresh tuna in your diet as possible. If you are vegetarian, you can increase
your intake of seeds such as flaxseeds, but you may need to consider
using supplements.
Increase magnesium-rich foods
Many clinical trials have shown that magnesium is an important factor in
anxiety. It is involved in physical relaxation, including the relaxation of
skeletal muscles, and also in regulating many enzyme systems in the
body. Whether magnesium will affect the nervous system directly is
unclear, but by aiding muscle relaxation, it will certainly help us to feel
more relaxed. Magnesium-rich foods include green, leafy vegetables,
nuts and seeds.
Key ingredients:
Oily fish (salmon, mackerel, herrings, tuna, anchovies) – packed with
omega-3 fatty acids
Sunflower seeds – rich source of magnesium
Kale & spring greens – rich in magnesium
Dark chocolate/cacao powder – very rich source of magnesium
Thai fish soup
Stir-fried satay greens
Garlicky white beans with kale and Parmesan
Sesame soy salmon and vegetables with coconut rice
Chocolate morning smoothie
DEPRESSION
Depression is greatly misunderstood by those who have never
experienced it, and is sometimes viewed as something we can ‘snap out
of’. But there is now a lot of evidence to show that it is as much
biochemical as psychological, and most likely an interaction between the
two. We don’t fully understand what occurs in the brain during
depression, but it’s likely that there are biochemical changes, and that
environmental, physical and emotional factors may cause this
disturbance.
Eat protein and complex carbohydrates together at each meal
Keeping our blood sugar levels stable is important for all brain and
mood-related issues. Fluctuations in blood sugar can affect our
concentration, moods, focus, ability to think clearly, not to mention our
energy levels. By combining protein with complex carbohydrates (such
as whole grains, brown rice or quinoa), we will digest much more slowly,
and energy will be released more steadily and consistently. This will drip-
feed the blood sugar, keeping levels stable. Proteins also contain an
amino acid called tryptophan. This gets converted in the brain to a
substance called serotonin, the ‘feel-good’ chemical in our brain. This
amino acid needs a bit of help getting across what is called the ‘blood
brain barrier’, to enter the brain and get turned into serotonin. A subtle
lift in insulin (the chemical released when we eat carbohydrate-rich foods
that tells our cells to absorb the sugars from our bloodstream) can help
with this. Eating a protein-rich food with a complex carbohydrate will
supply a good source of tryptophan and give a little increase in insulin to
take it where it needs to go.
Eat small, regular meals
Eating smaller meals every 2–3 hours may be better than sitting down to
three big meals a day, as it will help regulate blood sugar levels.
Eat more oily fish
Oily fish is unique in containing the full spectrum of types of omega-3
fatty acids, including EPA, which is not found in plant sources. EPA has
been studied broadly in the context of depression, and has delivered some
encouraging results, including mood elevation and an increased ability to
focus. Similar effects have not been found in omega 3 from plant sources.
Oily fish such as salmon and mackerel are the best sources of EPA.
Increase B vitamin intake
These essential nutrients are involved in many aspects of brain function,
including the production of neurotransmitters in the brain. Several studies
have linked low levels of B12 with symptoms of depression, and
increased B12 with a better response to treatments for depression. Eat
plenty of whole grains like brown rice, quinoa, bulgur wheat,
mushrooms, asparagus, eggs and yeast extract.
Key ingredients:
Oily fish (salmon, mackerel, herrings) – rich sources of the omega-3
fatty acid EPA
Brown rice – rich in B vitamins
Eggs – rich in B vitamins, including B12
Herbed Mediterranean frittata
Thai fish soup
Sesame soy salmon and vegetables with coconut rice
INSOMNIA
A good 6–8 hours of sleep every night is essential for the proper repair
and maintenance of the body. Any less than this on a regular basis can be
very bad for our health, but there is no single factor that causes
insomnia. It can be related to worry, excessive caffeine or alcohol intake,
or a sign of a more serious underlying illness. Persistent insomnia should
be referred to your doctor, but occasional bouts may respond very well to
food.
Increase tryptophan-rich foods
Tryptophan is a naturally occurring amino acid that is the chemical
building block of a neurotransmitter called melatonin. This chemical sets
sleep patterns, and can help us to get a deeper, longer sleep. Dietary
sources of tryptophan, when consumed with a complex carbohydrate
(which helps it get to where it is needed, the brain), can help us get off to
sleep and keep us there.
Increase magnesium intake

Magnesium is a potent muscle relaxant. Consuming extra magnesium in
the evening can help us physically relax more and drift off to sleep a little
easier.
Avoid refined carbohydrates

These are things like white bread, white rice, white pasta, sugary snacks
and drinks. This type of refined carbohydrate can send our blood sugar
levels soaring, causing episodes of irritability and a racing mind, and will
stop us from switching off. Their complex carbohydrate cousins,
however, are helpful because they help with the absorption of tryptophan.
Key ingredients:
Bananas – rich in tryptophan
Cherries – rich in melatonin, a sleep-inducing hormone
Green leafy vegetables – packed with magnesium
Tuna – rich source of tryptophan
Banana-peanut oat bars
Kale and potato salad with peanut chilli sauce
Good-night spiced cherry crumble
MIGRAINE
Migraines cause misery to many people, but are poorly understood. We
do know that blood vessels in the head and neck contract, then dilate
rapidly in response to a stimuli of some kind. The constriction is believed
to be responsible for much of the visual disturbance experienced by
migraine sufferers, and the sudden dilation that follows causes the
headache. For some people, this can be linked to triggers such as red
wine and chocolate, or even just low blood sugar. For others, there may
be no easily definable link to speak of.
It is thought that low concentrations of magnesium in the brain is a trend
in migraine sufferers, and increased magnesium intake has a good track
record, anecdotally at least, in the management of the condition.
Magnesium is involved in energy production, muscle relaxation, correct
functioning of the nervous system, and over 1,000 other biological
reactions, so what has been reported by sufferers is certainly plausible.
The best food sources of magnesium are greens. Magnesium is to plants
what iron is to humans, and is a key component of chlorophyll, the green
colour pigment in plants. If it’s green, it’s packed with magnesium.
There is evidence to suggest that reducing inflammation in the body can
be beneficial in cases of migraine. One of the best ways to do this
through diet is to increase your intake of omega-3 fatty acids, in
particular EPA and DHA from oily fish. These are metabolized in the
body to form our own natural, built-in anti-inflamatory compounds, the
prostaglandins.
Key ingredients:
Leafy greens such as kale – packed with magnesium
Salmon and other oily fish (mackerel, herrings) – rich source of EPA
and DHA
Kale and potato salad with peanut chilli sauce
STRESS
Some types of stress can be useful, but what makes frequent and regular
stress so bad is the surge of hormones, such as adrenaline and cortisol,
which increase blood pressure and make the heart beat harder and faster
to get more oxygen to our tissues and make us react faster and work
harder. They also cause our body to secrete insulin to make our cells take
up more sugar so that they can perform better to get us out of the
dangerous situation. All of these responses are vital, and when they only
happen every now and again the hormones are quickly broken down and
our physiology returns to normal. However, when we are in a regular
state of stress, this response happens frequently, which can raise our
blood pressure significantly and increase our risk of heart disease. We
also start to accumulate the stress hormone cortisol. When this happens,
we start to make fewer and fewer white blood cells, which affects our
immune system. Our digestive system is impaired and the absorption of
nutrients is reduced, which affects our nutritional status and has a knock-
on effect on our health. The nervous system and adrenal glands take a
beating too, which can lead to anxiety, angry outbursts, exhaustion and
even breakdown. Now, of course food won’t remove the source of stress,
but what you eat can certainly help ease the physiological implications.
Blood sugar management
Fluctuations in blood sugar can drastically affect our mood and have a
major impact on the way we respond to stressful stimuli. When our blood
sugar shoots up, we can feel as though we can take on anything, and are
also less prone to reacting negatively to stressful situations. When our
blood sugar dips too low, however, we can feel lethargic, depressed,
anxious and moody, and the smallest of stressors can send us over the
edge. By focusing on low-GI ingredients that release their energy slowly,
we can keep levels much more stable. These types of foods include
whole grains, lean proteins, healthy fats, and, of course, fresh,
wholesome fruits and vegetables. The way we compose meals can help
stabilize blood sugar even further: try to ensure that each meal contains a
complex carbohydrate such as brown rice, wholemeal bread or quinoa; a
lean protein such as fish, poultry or lean dairy produce; some healthy fats
such as olive olive or avocado, and some fruit or vegetables. When meals
are composed in this way they release their energy much more slowly.

For anxiety, mood swings, anger, depression, or even mental burnout,
omega 3 should have pride of place in your armoury. There is a lot of
research to support the use of omega 3 in these situations. Adequate
omega 3 can improve the way our nervous system uses our ‘feel-good’
brain chemicals, and can reduce the negative impact that prolonged stress
can have on the nervous system. When we are under prolonged stress and
begin to accumulate cortisol and insulin spikes from adrenaline surges,
we create more inflammation in the body, which, over time, can increase
our risk of many chronic diseases. Omega 3 helps the body manufacture
its own built-in anti-inflammatory compounds.
The B vitamins are a vital component in the dietary management of
stress. They are involved in supporting healthy adrenal glands and a
healthy nervous system. During bouts of stress, they are used up very
quickly, and many of us are deficient in them as a result. Couple this with
the generally poor intake of B vitamins in the western diet anyway, and
you can see how rapidly deficiency arises.
Increase zinc intake
This vital mineral is important in the management of stress in two
distinct ways. Firstly, prolonged stress negatively affects the immune
system, and many people going through stressful periods find they pick
up all manner of colds and infections. Zinc supports our immune system
because it helps our white blood cells code genetic material that helps
regulate the way in which they respond to bugs. That is why zinc is so
effective when we have a cold. The second reason that zinc is useful is
that it is involved in regulating the effect of serotonin, our brain’s ‘feel-
good’ chemical. There have been numerous links between low zinc status
and depression and low mood.
Eat more magnesium-rich foods
Magnesium is a big factor in stress, as it can help us feel more relaxed.
Magnesium works in our muscles to help muscle fibres relax, physically
making us less tense and wound up.
Key ingredients:
Brown rice, bulgur wheat, oats – high in B vitamins
Salmon – rich in omega 3
Green leafy vegetables, such as kale – all greens are very high in
magnesium
Prawns – packed with zinc and some omega 3
Pumpkin seeds – packed with zinc
Creamy egg and rye decker with wild rocket
Stir-fried satay greens
HEART & CIRCULATION

HIGH CHOLESTEROL
Cholesterol is a vital substance. All our steroidal hormones, such as
oestrogen and testosterone, are made from it. It is a major structural
component of our cell membranes, and a precursor for vitamin D.
However, too much of it can be a problem. Another issue is whether the
balance between the two types, HDL and LDL, is favourable. Cholesterol
has become a focal point for many patients and practitioners; it is one of
the key indicators of heart disease risk, and many people are taking some
kind of cholesterol-lowering drugs. There are many factors that can
affect cholesterol levels, but one of the most profound is diet – thankfully,
the one we have most control over on a day-to-day basis.
Achieve the right levels of good and bad fat
For the last few decades, we’ve all had it drummed into us that we should
be cutting the amount of fat we eat to look after our hearts. However,
dietary fats are a vital component of good health, and eating the right fats
in the right amounts can actually improve our cholesterol levels by
increasing high-density lipoprotein (HDL, the carrier protein that
transports cholesterol away from the cells and back to the liver for
breakdown and removal), and reducing our levels of low-density
lipoprotein (LDL, the carrier protein that transports freshly made
cholesterol from the liver, out into the body tissues). When we reduce our
total intake of fat, we reduce our LDL, and our HDL too, which is
equally as bad for the heart in the long run.
The other part of the problem is that some products that have been touted
as containing ‘heart-healthy unsaturated fats’ are actually high in a new
and much nastier kind: trans fats. These have been chemically altered to
change the physical properties of the products they’re in, and can also
occur as a byproduct of processing techniques. Many vegetable-fat
spreads, for example, are made from sunflower oil, which is liquid at
room temperature. To get it to behave more like butter, its chemical
structure is literally inverted, creating trans fats: great for the food
manufacturers, but not the body. Trans fats can rapidly reduce HDL
levels, and send up LDL. They can also trigger localized inflammation,
which is a major factor in the onset of heart disease. Instead, our focus
should be on increasing our intake of the good fats, and avoiding the bad
ones. The good fats are the essential fatty acids, omega 3, 6 and 9.
Omega 3 should dominate, as these have the best effect upon cholesterol
levels, reducing LDL and elevating HDL. There are also other benefits
for the heart, such as reduction of clotting risk, and blood pressure. Use
olive oil for cooking and coconut oils to reduce trans fat formation. Olive
oil is also particularly rich in oleic acid, the omega-9 fatty acid that has
been shown to have a positive impact on cholesterol levels.
Be carbohydrate-smart
The other result of the exodus away from fatty foods is that we are now
consuming a lot more carbohydrates. This needn’t be a disaster, but
unfortunately we’re eating too many refined carbohydrates such as white
bread, white rice, white pasta, sugar, sweets and chocolate. These are
very rapidly digested and release their sugars very quickly, causing a
huge surge in blood sugar. These can have very serious consequences, so
our bodies have very effective mechanisms to manage it. The first part is
the secretion of the hormone insulin, which tells our cells to take in sugar
more rapidly, so it can be used for energy. It is a very effective, very
rapid system. However, only a fixed amount of glucose can enter the
cells at one time. When the capacity to take in glucose is exceeded
(which is very possible after eating fast-release carbohydrates), another
mechanism kicks in to get blood sugar levels down, in which excess
sugar can be converted into (bad) LDL. Hey presto, our LDL levels go
up. However, good-quality carbohydrates such as those you find in whole
grains, pulses and lightly cooked vegetables will have a stabilizing effect
on blood sugar, and avoid all this. They’re also great sources of B
vitamins and minerals, so they should really be your only carbohydrate
choices.
Eat more fibre

As well as keeping us regular, fibre is also important for keeping
cholesterol in check. Cholesterol is made in the liver. Some of it enters
our bloodstream directly, and some of it is carried away from the liver
through the gall bladder, then into the digestive tract, from where it is
absorbed into the blood. Certain fibres, especially soluble fibres, such as
those found in apples, some seeds and pulses, physically bind to
cholesterol in the digestive tract, and carry it away through the bowel.
Soluble fibre binds to this free cholesterol in the digestive tract,
preventing it from being absorbed.
Key ingredients:
Apples – rich in pectin, a highly effective soluble fibre
Shiitake mushrooms – contain eritadenine, which has been shown to
raise HDL and lower LDL
Pumpkin seeds – high in beta-sitosterol
Salmon, anchovies, tuna – rich in omega 3
Mackerel – rich in omega 3
Oats, bulgur wheat – high in beta glucan, an effective soluble fibre
Dates – high in beta glucan
Holy shiitake
Apple and cinnamon flapjacks
Vegetable crumble with cheesy oat topping
Chickpea and sweet potato beta bake
Baked aubergine with tomato and lentil stuffing
Oat-crusted tuna steak with asparagus purée
Baked spiced apple wedges with heart-healthy compote
HIGH BLOOD PRESSURE
High blood pressure, or hypertension, is one of the biggest risk factors
for heart disease, heart attack and strokes. Pressure in the blood vessels
is regulated by the contraction and relaxation of their muscular walls in
response to the physical demands on the body. There are many factors
that can affect it, including physical activity and movement, stress, diet
and age. Dietary factors can cause an increase in both contraction and
relaxation of the vessels, and also affect the flexibility and responsiveness
of the muscle. The higher the pressure, the greater the friction against the
inner skin that lines the vessels, which can cause damage. When this
happens, the vessel lining bleeds and clots can form, which can lead to
serious problems.
Reduce salt intake
You’ve heard it a million times before, but reducing salt is necessary. To
be more precise, it’s sodium that we need to reduce. Many dietary
minerals take the form of salts, all of which are vital for our health,
including sodium; the problem is dosage. Sodium reduces urinary output,
which helps the body retain water. When this happens, the watery part of
our blood, the serum, gets larger, and blood pressure rises. Sodium is also
vasoconstrictive: it causes the vessel walls to constrict and narrow,
adding to the pressure. However, we do need some salt, and thankfully
there are some on the market that are very low in sodium and high in
other minerals. They give a salty flavour but don’t impact so much on
blood pressure, and make a perfect alternative to table salt. The other part
of the picture is the hidden salt in many ready-made foods, packaged
meals and sandwiches. This shows the importance of eating fresh food,
and cooking your own food as much as you can.
Increase potassium levels
Potassium is almost like the antidote for too much sodium, and reduces
its effects in many ways. Research has shown that higher intakes of
potassium are linked with lower blood pressure and related
complications. It isn’t clear exactly how this works, but there are several
theories. Potassium may reduce the responsiveness of blood vessels to
the hormonal signalling that may increase blood pressure. It may also
display the opposite effect on blood vessels – in other words, relaxing
them.
Reduce caffeine
I don’t often talk about reducing or cutting things out, but in the case of
hypertension, reducing your intake of strong caffeine in filter coffee and
energy drinks can be vitally important. The caffeine can have a double-
whammy effect on blood pressure. Firstly, it increases the releases of
hormones such as adrenaline that encourage the constriction of blood
vessels, making them narrower and increasing the pressure in them.
Secondly, caffeine makes us more edgy. This can make us react more
powerfully to life’s stresses and strains, which can in turn cause our
blood pressure to creep up.
These vital fatty acids that I champion so often are essential for virtually
every system in the body, including high blood pressure. They are
metabolized to form prostaglandins, which play many regulatory roles.
There are many types of prostaglandins, but the ones that are formed
from omega 3 help relax the muscular walls of blood vessels, assisting in
widening them. They also help reduce inflammation, which over the
years can not only damage the inner lining of blood vessels, but can also
make them less flexible.
Key ingredients:
Low sodium/high potassium salt – helps reduce the damaging effects of
sodium on blood pressure
Bananas – rich source of potassium
Grapes – contain two compounds that help widen blood vessels
Spinach – rich source of potassium
Lentils – rich source of potassium
Chilli – vasodilator (widens blood vessels)
Salmon – rich in omega 3
Beetroot – packed with nitrates that increase nitric oxide, which helps
widen blood vessels
Spicy coconut dhal
Wholemeal bean quesadillas
Beetroot, red onion and goat’s cheese tart
Grilled mackerel fillet with sautéed fennel and leek
Mackerel with beetroot and horseradish
DIGESTIVE SYSTEM
BLOATING
Bloating is a common, but rather subjective experience; most people
describe it as feeling very full, with a tightness in the abdomen, and often
physical swelling too. It is caused by gas in the digestive tract, which is
produced by our gut bacteria. This happens when the gut bacteria begin
to ferment certain components of our food. Different foods may be
problematic for different individuals, but it’s often foods with a natural
sugar content, such as fruit or starchy carbohydrates. Some sugars can
also feed bad bacteria in the gut, which can make bloating worse, as can
constipation.
Eat herbs to reduce gas

Some foods have a track record for reducing gas and easing bloating,
often plants with strong aromas, like many herbs. The chemicals
responsible for the pungent aromas and flavours can often break down
and disperse gas. Many can also relax the gut wall, and even regulate
movement of gut contents. Great examples are peppermint, fennel,
caraway, aniseed and basil.
Stay hydrated to avoid constipation

As odd as it sounds, being dehydrated can exacerbate bloating. We need
sufficient water (about 6–8 glasses a day) to ensure that fibre will swell
up in the digestive tract and help keep the bowels moving. If we become
slightly constipated, stools stay in the bowel for longer and fermentation
can occur. Lovely! Staying regular is vital, and hydration is an important
part of that.
Encourage good gut bacteria

The ‘good’ bacteria in our digestive tract regulate almost every aspect of
digestion, from breaking down foods, to manufacturing nutrients, even
maintaining and repairing intestinal tissue. Even the slightest imbalance
or weakening of this bacterial community can cause problems. Less
desirable bacteria can begin to flourish, and these are very often the ones
that cause gas and bloating when trigger foods are eaten. Many people
find that improving their gut flora can work miracles. There are several
ways to do this: the first is to consume probiotic foods, such as high-
quality live probiotic yoghurt. The other is to eat prebiotic foods, which
are rich in compounds that act as a food source for the good bacteria,
causing them to grow and flourish. This includes onions, parsnips,
Jerusalem artichokes, sweet potatoes and more. A word of warning,
though: the first few times you eat prebiotic foods, you may get more
bloated and windy at first. Sit this out, as it’s a normal response and will
quickly pass if you give it a chance.
Keep a symptom diary
Although not strictly a dietary intervention, keeping a symptom diary is
vital. Log your symptoms, along with what you ate and drank, every day
for a few weeks. You may start to see certain patterns forming, and notice
that certain foods or beverages are more problematic for you than others,
and you can then start to avoid them.
Key ingredients:
Mint – breaks down gas and relaxes the gut wall, giving rapid relief from
bloating
Aniseed, basil, caraway, fennel – break down and remove gas
Live probiotic yoghurt – packed with probiotic bacteria to help support
your body’s own bacterial colony
Jerusalem artichokes, parsnips, sweet potatoes – powerful prebiotics
that encourage growth of good bacteria
Papaya – contains an enzyme called papain, which may help ease
bloating
High-fibre foods (pulses, whole grains) – help keep you regular,
reducing the risk of bloating
Probiotic layer crunch
The digestive dynamo
Tomato and lentil soup
Tummy tea
CONSTIPATION
Constipation is one of the most common non-serious health concerns in
the Western world. The real problem comes when it turns into a chronic,
long-term issue, which is sadly on the increase. The most common factors
are lack of fibre in the diet and insufficient water intake. Fibre swells up
and stretches the gut walls, which contain special receptors that sense
this stretching. The muscles in the gut wall then contract in a series of
waves known as peristalsis, the constant, natural, rhythmical movement
that keeps us regular. For it to take place we need enough fibre, and to
take in enough fluid to allow the fibre to swell. Stress, some medications
and insufficient physical activity can also cause or worsen constipation.
Eat more fibre
Increasing fibre is really a case of switching to whole foods and reducing
your intake of processed foods such as ready meals, and carbohydrates
like white bread, white rice and white pasta. Instead, eat more fruit,
vegetables, nuts, seeds, pulses and grains. If you like rice, choose brown;
if you like bread, choose multigrain.
Stay hydrated
Drinking enough water will make sure that the fibre in your diet swells
up and stimulates peristalsis, keeping things moving along nicely.
Key ingredients:
Apples – packed with a soluble fibre called pectin, which helps soften
stools
Fresh fruit & vegetables – high in good-quality fibre, not to mention a
vast array of micronutrients
Beans & pulses – a great source of fibre
Brown rice, oats – fibre-rich, low-GI grains
Dates – contain beta glucan, great for keeping things moving
Blast-off breakfast bars
Garlicky white beans with kale and Parmesan
CROHN’S DISEASE
Crohn’s disease is a chronic inflammatory disease of the digestive tract,
causing a thickening of the gut walls and reduced functioning, which can
result in symptoms from malabsorption of nutrients, to abdominal
cramps, diarrhoea, weight loss, fatigue, bloating, and even fever and
joint pain. The exact cause is not known, but is believed to be
autoimmune in origin: the immune system creates antibodies that attack
the tissues in the digestive tract. Nobody knows why, but there are
theories that it may be linked to viruses, certain foods, and even
environmental factors. As with all conditions, it’s best to place dietary
management alongside medical treatment.
Eat the rainbow to increase antioxidants

Antioxidants are crucial for reducing inflammation, especially in surfaces
they come into direct contact with, such as the digestive tract. Some of
the inflammatory response is caused by free radicals, highly reactive,
damaging compounds produced in the body. Antioxidants can buffer their
effects and help reduce the severity of inflammation, as well as protecting
tissues from longterm damage. Increase your intake of brightly coloured
fruits and vegetables such as red peppers, sweet potatoes, radishes and
beetroot. The compounds that give them their bright colours are powerful
antioxidants.
Increase omega 3 to manage inflammation
Different fats provide different actions in the body. Increasing our intake
of omega-3 fatty acids from sources such as oily fish and flaxseeds helps
the body produce more anti-inflammatory compounds, which can
drastically and rapidly ease inflammation. We can also reduce our intake
of omega-6 fatty acids and arachidonic acid, found in red meat and
vegetable oils, which can accelerate inflammation. A Mediterranean-style
diet, rich in oily fish, olive oil, vegetables and fruits, provides an optimal
balance.
Eat less raw food

I usually encourage people to eat more raw fruit and vegetables where
possible. However, a lot of evidence shows that this can be problematic
in Crohn’s disease, as it can be quite hard work for the digestive system,
which is fine in a healthy person, and can improve digestive function.
However, with Crohn’s the bowel needs to be rested, especially during
episodes of flare-up. Soups, stews and well-cooked vegetable dishes are
ideal.
Encourage good bacteria

The evidence about probiotics in Crohn’s disease is mixed, but I think
they are beneficial for several reasons. Firstly, good bacteria in the gut
improve digestion in general, which can only be a good thing. Secondly,
these bacteria play a role in repairing and maintaining the lining of the
gut, which can be beneficial for Crohn’s sufferers. We now know that the
gut bacteria help regulate the immune system, both locally and
systemically, which may explain why some clinical trials have shown
that patients with better gut flora have fewer relapses of their condition. I
recommend a good-quality live probiotic yoghurt, and perhaps a good-
quality probiotic supplement of some kind.
Key ingredients:
Red peppers – antioxidant rich
Sweet potatoes – antioxidant rich
Oily fish (salmon, mackerel, herrings) – packed with anti-inflammatory
omega 3
Live probiotic yoghurt – rich in good bacteria
Thai fish soup
The beta booster
Beetroot and pea risotto with mint and feta
HAEMORRHOIDS
Haemorrhoids are distorted blood vessels in the lower bowel and anus.
They arise most commonly from persistent constipation, or from straining
to go to the loo. Either way, there is increased pressure on the blood
vessels in the lower bowel. This causes them to become distorted, and for
sections of them to bulge out and to bleed.
Increase fibre intake

This may be stating the obvious, but many people take in incredibly
small amounts of fibre on a daily basis. Fibre from fruit, vegetables,
whole grains, pulses and so on will soften the stool, making it easier to
pass. It also helps bulk up the stool, which in turn stimulates stretch
receptors in the gut wall. This increases contraction of the gut walls,
which moves gut contents along more effectively, helping to relieve
constipation.
Stay hydrated
The second part of the picture is to stay hydrated. Sufficient water intake
will cause dietary fibre to swell. This swelling allows the stimulation of
stretch receptors. Aim for a good 6–8 glasses of water per day.
Eat flavonoid-rich foods

Flavonoids have been widely studied in recent years, and have even
made it into conventional pharmaceuticals. They are known to strengthen
the blood vessel walls, therefore helping make them more resilient to
damage and distortion. They’re found in foods including blueberries,
chocolate, red wine and red peppers, among others.
Key ingredients:
Oats – rich in soluble and insoluble fibre to maintain regularity
Brown rice, quinoa – other fibre-rich staples
Berries – packed to the hilt with vessel-protecting flavonoids
Red onions – another flavonoid-rich food
Probiotic layer crunch
Purple power salad
Good-night spiced cherry crumble
IRRITABLE BOWEL SYNDROME (IBS)
IBS is one of the most common digestive complaints. It can manifest as
constipation, diarrhoea, bloating, wind, digestive cramps and urgency to
go to the toilet, either in isolation or in combination. The symptoms often
come and go, and many sufferers experience periods free of symptoms
and periods with regular attacks. For many people, the symptoms will
arise after eating.
Diarrhoea IBS: avoid insoluble fibre
There is evidence to suggest that those who suffer from IBS
characterized mostly by diarrhoea may benefit from reducing the amount
of insoluble fibre they consume. This is found in foods like bran,
wholemeal bread and cereals, and beans and pulses.
Constipation IBS: increase soluble fibre
Soluble fibre swells up in the digestive tract and actually softens the
stool. This increases the size and bulk of the stool, which stretches the
gut wall. There are stretch receptors in the gut wall, and once activated
these cause a reflex contraction of the muscle walls in the gut. This
causes a natural rhythmical contraction in the gut called peristalsis, which
moves gut contents along. It is also important to stay hydrated. Drinking
enough water (6–8 glasses per day) is vital to allow soluble fibre to swell
in the digestive tract and offer the benefits described.
Strengthen gut flora

Gut flora, the ‘good bacteria’ that live in our digestive tract, are involved
in regulating almost every aspect of digestive health. They have shown
great benefit in issues like bloating, diarrhoea and constipation, so
encouraging them is of obvious benefit to sufferers of IBS.
Key ingredients:
Oats, dates – rich in a soluble fibre called beta glucan
Brown rice, beans & pulses – good sources of fibre
Apples – rich in a soluble fibre called pectin
Fresh herbs – all known to ease bloating and wind
Live probiotic yoghurt – helps top up good bacteria
Baked aubergine with tomato and lentil stuffing
Pineapple papaya and mint frozen yoghurt
Probiotic mango smoothie
Tummy tea
REPRODUCTIVE & URINARY SYSTEMS
CYSTITIS
Cystitis is usually caused by bacterial infection in the bladder and
urinary tract, often by E. coli, the bug commonly associated with food
poisoning. This lives naturally in certain areas of the genito-urinary and
digestive tracts. If it finds itself in areas where it wouldn’t normally be, it
can cause infection by embedding itself in the walls of the urethra and
bladder. The immune system moves in to deal with the invaders, and as a
result the walls of the bladder and urethra become inflamed, which is
what causes the pain and discomfort that most people experience during
cystitis.
Consume cranberries
Cranberries and cranberry juice have a longstanding reputation as a
remedy for cystitis, and it seems there is some truth in it. Cranberries
contain a compound that is thought to pluck E. coli from the walls of the
urinary tract, and also prevent attachment. It seems to be better for
prevention than treatment, but many people do claim to get relief from
cranberry juice during an attack.
Stay hydrated
One of the best ways to clear cystitis is by drinking plenty of water,
thereby increasing the amount of friction against the urinary tract wall as
the urine moves through it, which can help dislodge the bacteria.
Key ingredients:
Cranberries – stop bacteria sticking to the urinary tract walls
Celery – increases urinary output
Recommended recipe:
Cranberry and celery blast
ENDOMETRIOSIS
Endometriosis involves endometrial tissue, which usually lines the womb,
growing in areas outside the womb, which could be anywhere within the
pelvic cavity. This rogue endometrial tissue will behave in exactly the
same way as that found in the womb; in other words it will respond to
hormonal signals throughout the menstrual cycle, and will grow and
bleed in the same way as the regular womb lining. This can cause pain
and swelling. The exact causes are unknown, but conventional treatment
usually includes hormonal therapies such as differing varieties of the
contraceptive pill, and sometimes anti-inflammatories.
Increase phyto-oestrogen intake

These are compounds found in plant foods that are chemically similar in
shape to the oestrogen made in the body, which means they can naturally
bind to oestrogen receptors. This gives them potential benefit in
managing hormone-related issues. They are found abundantly in pulses
such as chickpeas, fermented soy foods like miso and natto, and even
ingredients as humble as rhubarb.

These vital fatty acids can help to take the edge off some of the pain
during a flare-up of endometriosis. This is because omega 3 helps the
body create its own natural anti-inflammatory compounds.
Key ingredients:
Chickpeas – high in phyto-oestrogens
Fermented soy products – fresh miso, natto and tempeh are all rich
sources of phyto-oestrogens
Oily fish (salmon, mackerel, trout, herrings) – packed with omega-3
fatty acids.
MENOPAUSE
The menopause comes about when the ovaries stop working properly and
the levels of the hormones they normally release begin to fluctuate as
they become less effective as each cycle continues. When this happens,
the brain starts to release other hormones that usually activate certain
processes within the ovaries, in an attempt to resuscitate them. The effect
of these hormones, plus a drop in hormones like oestrogen that would
normally be released by the ovaries, causes chaos in the body, and many
symptoms arise from this.
Eat foods rich in phyto-oestrogens
These are naturally occurring plant chemicals that are very similar in
shape to the body’s own oestrogen. As such, these compounds can bind
to cells in tissues that are responsive to oestrogen. Some of the symptoms
that arise in the menopause are caused by the fact that these tissues have
suddenly had their oestrogen supply cut off, so they go crazy like a kid
that has been denied sweets. It is thought that phyto-oestrogens deliver
their effect because they can bind to the receptors that are crying out for
oestrogen. This fools them into thinking that there is adequate oestrogen
present and stops them from making such a fuss.
Increase bone-building nutrients
One of the big issues that arises from oestrogen decline is a loss of bone
density, so it is vital to supply your body with the nutrients it needs to
maintain bone density. While everyone focuses on calcium, it is actually
rather difficult to not get enough calcium in your daily diet, unless you
are have a very unusual diet. Taking in yet more calcium could actually
be harmful to the kidneys and even the heart in the long term. I like to
use the analogy of bricks on a building site. While the bricks are indeed
the structural material that everything is made out of, without a team of
builders, nothing will happen. The bricks will just sit there. The same
applies to bone health. We need to focus on the nutrients that are
involved in the absorption, transport and utilization of calcium (the big
ones are vitamin D and magnesium), while of course keeping the
calcium-rich foods coming in too. This way you not only provide the
nutrients that make up the structural material of the skeleton, you also
supply what it needs to do its work.
Eat oily fish every day

Firstly, these will help you with skeletal health in light of what is
mentioned above. However, the omega-3 fatty acids can help with hot
flushes too. Omega 3 is metabolized into several different
communication compounds in the body, including a group of chemicals
called prostaglandins. One of the roles that these chemicals play is to
regulate the circulatory system, and they may well help reduce excessive
dilation of the blood vessels, which leads to a flushing sensation. The
omega-3 fatty acids are also incredibly useful for elevating mood and
easing the symptoms of depression and anxiety, so can be a powerful tool
if you find that the menopause is affecting your moods.
Control blood sugar
Two major issues in menopause are mood swings and bouts of low
energy. While hormonal changes are responsible, a few simple dietary
changes can help to take the edge off them. The key is following a low-
GI diet. This means eating foods that release their energy very slowly and
steadily, drip-feeding the blood sugar and keeping it nicely even and
stable. Foods such as whole grains, lightly cooked vegetables, lean
proteins and dairy products are top of the list, and refined carbohydrates
like white bread, white rice and white pasta are banned! To take this a
stage further, try to ensure that you have a good-quality protein and good-
quality carbohydrate together at each meal. When you combine
ingredients in this way, the meal will take longer to digest, longer to
release its energy, and be much more gentle on your blood sugar levels.
Key ingredients:
Mackerel – packed with calcium, vitamin D and omega-3 fatty acids
Brown rice – low GI and packed with energy-giving B vitamins
Miso – bursting with phyto-oestrogens
Chickpeas – packed with phyto-oestrogens
Flaxseeds – packed with phyto-oestrogens and omega-3 fatty acids
Edamame dip with chilli and garlic
PERIODS, PROBLEMATIC
Many women suffer from hormonal problems, especially issues such as
dysmenorrhea (heavy, painful and problematic periods). There are many
possible reasons for this, from increasing stress levels, to environmental
pollutants and even over-use of the contraceptive pill. Infections can also
create these types of problems. Although the cause is highly unlikely to be
related directly to nutrition, changing your diet can most certainly help to
reduce some of the symptoms.
Eat plenty of essential fatty acids

Eat plenty of foods like almonds, avocados and most importantly of all,
oily fish. The essential fatty acids they contain, such as omega 3 and
DGLA, can have a double-whammy benefit. DGLA from foods such as
avocados and almonds helps regulate certain reproductive hormones, and
can also reduce the production of compounds that cause contraction of
the uterus (one of the big causes of menstrual pain). Omega-3 fatty acids
such as EPA and DHA have a potent anti-inflammatory activity, so they
can ease the pain and inflammation.
Eat the rainbow
Sadly, this doesn’t mean brightly coloured sweets! I am referring to
richly coloured fruit and vegetables, such as peppers, beetroot, sweet
potatoes and kale. Many of the compounds responsible for the bright
colours in foods also have antioxidant and anti-inflammatory activity.
Increase vitamin C intake
This will help you absorb more iron from your food. One of the big
issues for people with heavy menstruation, is loss of iron through
bleeding. Vitamin C helps iron to be absorbed more effectively.
Key ingredients:
Mackerel – packed with omega 3
Salmon – very rich source of EPA and DHA
Almonds – rich in GLA/DGLA
Bright vegetables – rich in antioxidants
Spinach – rich in vitamin C and iron; eat it with tomatoes to enhance
iron absorption
Thai fish soup
Walnut and watercress salad with blue cheese
Grilled mackerel fillet with sautéed fennel and leek
POLYCYSTIC OVARY SYNDROME (PCOS)

PCOS is characterized by the formation of cysts on the ovaries, which
are eggs that haven’t formed properly. When an egg forms in the ovary, it
eventually pops out of the ovary through the skin on the outside of it, and
enters the fallopian tube, leaving behind a small sack of scar tissue
within the ovary, which then secretes hormones that regulate different
aspects of the menstrual cycle. In PCOS, the egg is unable to break free
from the ovary, and instead forms a cystic bulge. The ovaries make more
of the male hormone group, androgens. This causes symptoms such as
facial hair growth, menstrual abnormalities, acne and weight gain.
Eat a low-GI diet

There is a big link between insulin resistance and PCOS. Insulin
resistance is a condition in which our cells are no longer responsive to the
signals that insulin sends (see page 170). The role of insulin is to tell cells
to take up sugar when our blood sugar rises following a meal, and when
this system goes wrong there can be several negative consequences. Of
these, the most relevant to PCOS is that the body secretes more and more
insulin to try and compensate for the cells’ lack of responsiveness.
Insulin spikes cause the ovaries to manufacture higher levels than normal
of the male hormones, the androgens, specifically testosterone. This
makes the walls of the ovaries much thicker, preventing the egg from
breaking out, thus causing cysts to form.
The best way to start getting insulin sensitivity in check is to eat a low-GI
diet, which will stabilize and even out blood sugar. It means consuming
things that release their energy slowly, drip-feeding blood sugar levels.
When sugar is released at a much more even pace, it won’t be necessary
to fire out such huge surges of insulin. In time, this will make our cells
much more sensitive to insulin, reversing some of the insulin resistance.
Low-GI foods include whole grains such as brown rice, brown pasta,
quinoa and bulgur wheat, lean proteins, such as oily fish and poultry, and
lightly cooked vegetables. To create low-GI meals, use these ingredients,
and make sure you include a good-quality protein, a good-quality
carbohydrate and ideally a good-quality fat source in each meal. In time,
this approach can greatly reduce insulin resistance.
Eat oily fish
How did you know I was going to say that? The physiological
importance of the omega-3 fatty acids lends them well to almost any
health challenge. In PCOS there are bouts of inflammation in
reproductive tissues, especially at different stages of the cycle. Omega-3
fatty acids help your body create its own, natural anti-inflammatory
compounds.
Eat phyto-oestrogen-rich foods

Although the scientific data are mixed, anecdotal reports suggest that
phyto-oestrogen-rich foods can be helpful in PCOS, and may help
balance out hormones.
Key ingredients:
Brown rice, quinoa, bulgur wheat – low-GI
Mackerel – high omega 3, good-quality protein for making low-GI
dishes
Salmon – high omega 3, good-quality protein for making low-GI dishes
Miso – phyto-oestrogen rich
Chickpeas – high in phyto-oestrogens
PROSTATE HEALTH
The male prostate gland goes through several growth cycles during its
lifetime. It starts at around 1 gram in weight at birth and grows to around
18 grams in a fully grown adult. However, from around age 50 onwards,
many men experience another growth cycle and begin to experience
inconvenient symptoms linked to prostate enlargement. The prostate
begins to enlarge when levels of the hormone testosterone drop in
relation to levels of oestrogen. When this occurs, testosterone’s super-
strength cousin dihydrotestosterone (DHT), becomes more active, and
stimulates the growth of prostatic tissue. This normal growth, known as
benign prostatic hyperplasia (BPH) is mostly harmless, but in some
circumstances this can set the stage for prostate cancer.
Eat lycopene-rich foods
Lycopene is a carotenoid that displays a deep red colour in plants, and is
the compound responsible for making tomatoes red. It is believed to
reduce the risk of BPH progressing into prostatic cancer. The exact
modes of action are not clear, and some evidence also shows little
benefit. However, most available evidence to date does show benefit and
populations that have the highest tomato intakes showed lower levels of
prostate cancer and BPH. Some studies of lycopene supplements have
shown reduced markers of prostate cancer in participants taking
lycopene.
Increase beta sitosterol
There is strong evidence that this plant-derived fat reduces symptoms
associated with enlarged prostatic tissue. The evidence is so strong that in
some parts of Europe they have been used in prescription drugs. How it
works isn’t exactly clear, but it is thought to reduce swelling, and it
certainly seems to reduce the size.
Eat more zinc-rich foods

Zinc is a vital mineral for the normal day-to-day functioning of the
prostate. Although there is no evidence to suggest that zinc can treat
prostate problems, supporting the overall health of this gland is of
obvious benefit.
Key ingredients:
Tomatoes – the richest source of lycopene
Almonds – packed with beta sitosterol
Pumpkin seeds – packed with beta sitosterol and zinc
Avocados – rich in beta sitosterol
Prawns – a good source of zinc
Gazpacho
Roasted vegetable and guacamole open sandwich
WELLBEING
As well as helping with individual conditions, many nutrients can also

provide an all-round boost for all the bodily systems, helping it to
function more effectively and giving you an all-round boost. Here are
some more general wellbeing issues that diet can help with.
HANGOVER
Those all-too-familiar symptoms can hit hard! Most of them arise from
dehydration and depleted minerals and water-soluble nutrients like B
vitamins and vitamin C.

Some hangover symptoms are believed to be related to magnesium
depletion. Green leafy vegetables are among the best sources of this vital
mineral.
Top up your electrolytes
These are lost in abundance during a drinking session, and are vital for
maintaining water balance and the functioning of every cell. Add a pinch
of good-quality sea salt to every glass of water you drink in the morning.
Top up B vitamins
The B vitamins are water-soluble and can be depleted easily when we
drink a lot of alcohol because our urinary output goes up, leaving us
lethargic and fuzzy-headed.
Key ingredients:
Green leafy vegetables – packed with magnesium
Eggs – B vitamins and magnesium
Sea salt – contains important electrolyte minerals
Wholegrain bread – full of B vitamins and magnesium
Easy eggs florentine
Spinach, tomato and shiitake mushrooms on toast
Wake-up juice
FATIGUE
A little bit of fatigue is perfectly normal, but some of us seem to be in a
state of near-constant tiredness. Thankfully, many of the factors that have
been linked to increased fatigue are within our control. Poor diet, not
dealing with stress effectively and insufficient exercise all contribute.
Whatever the cause, there are dietary steps you can take to start feeling
better fairly quickly.
Eat a low-GI diet
One of the fastest ways to zap your energy is to experience frequent
blood sugar swings. Foods that release their energy rapidly, such as
refined carbohydrates, cause our blood sugar to rise sharply, and what
goes up must come down. Blood sugar levels are tightly controlled, and
when we experience surges we secrete the hormone insulin, which tells
the cells in the body to take up more sugar. The more insulin released, the
more rapidly the glucose is taken up. Blood sugar levels then plummet
and we feel tired and sluggish. Most of us then reach for another ‘pick-
me-up’ snack, and the whole process starts again. The key is to choose
foods that will release energy slowly, and to combine them to slow this
down even more. Start by choosing wholegrain, complex carbohydrates
such as multigrain breads and quinoa, fresh vegetables, and lean proteins
such as oily fish. The next thing is to combine them. Try to have a
complex carbohydrate, lean protein, a vegetable, and plenty of good fats
with every meal.

The B vitamins are among the most commonly deficient nutrients, but
are vital for energy production. They are abundant in many foods, but are
easily destroyed in cooking and processing, and we can easily not take in
enough. When glucose enters our cells, it has to be converted into a
substance called ATP, which is what our cells actually run on. The B
vitamins don’t exactly ‘give’ you energy, but are directly involved in
several stages of this conversion process. They are abundant in whole
grains, yeast, mushrooms and asparagus.
Eat little and often

It is better to eat small meals every couple of hours, instead of three big
meals a day, or indeed skipping meals. Eating every couple of hours will
keep your blood sugar levels topped up and the nutrients coming in!
Stay hydrated
Even slight dehydration can really deplete your energy levels. Try to
drink 6–8 glasses of water a day.
Key ingredients:
Lean proteins (fish, poultry, eggs, tofu)
Brown rice – B vitamins, a low-GI carbohydrate source
Quinoa – rich in protein and complex carbohydrates, a low-GI-grain
alternative, and full of B vitamins
Green, leafy vegetables – full of B vitamins and magnesium
Energy bombs
INDEX
acne 1, 2, 3, 4, 5, 6
antioxidant salad with orange mustard dressing 1
asparagus and smoked salmon egg dippers 1
baked salmon with herbed omega crust 1
beta booster 1
blast-off breakfast bars 1
famous flu fighter 1
grilled salmon with spinach and spiced carrot mash 1
heart-healthy tuna Niçoise salad 1
immune-boosting king prawn curry 1
kale and potato salad with peanut chilli sauce 1
oat-crusted tuna steak with asparagus purée 1
omega pesto pasta 1
red pepper and white bean dip 1
roasted peppers with white bean mash 1
salmon and king prawn skewers with citrus quinoa salad 1
sesame soy salmon and vegetables with coconut rice 1
sweet potato and spinach curry 1
tuna steaks with sweet potato wedges and spring greens 1
walnut and watercress salad with blue cheese 1
allergies 1
almonds 1, 2, 3
anchovies 1, 2, 3, 4, 5, 6, 7, 8
aniseed 1, 2
anti-inflammatory 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
antioxidants 1, 2, 3, 4, 5
salad with orange mustard dressing 1
anxiety 1
baked sweet potatoes with omega houmous 1
calming green soup 1
chocolate morning smoothie 1
garlicky white beans with kale and Parmesan 1
mackerel marinated with beetroot and horseradish 1
salmon and king prawn skewers with citrus quinoa salad
smoked trout and quinoa salad 1
spinach and feta scramble 1
stir-fried satay greens 1
stress-free smoked mackerel pâté 1
Thai fish soup 1
apples 1, 2, 3, 4, 5
baked spiced apple wedges with heart-healthy compote 1
and cinnamon flapjacks 1
wake-up juice 1
arthritis 1, 2, 3, 4, 5
beta booster 1
gazpacho 1
kick-starter kedgeree 1
mackerel marinated with
beetroot and horseradish 1
pineapple zing smoothie 1
sunshine smoothie 1
Thai fish soup 1
artichokes 1, 2, 3, 4
digestive dynamo soup 1
roasted artichoke and green olive crostini 1
asparagus 1
and smoked salmon egg dippers 1
asthma 1, 2, 3, 4, 5, 6, 7
omega pesto pasta 1
aubergine 1
baked aubergine with tomato and lentil stuffing 1
Thai green vegetable curry 1
vegetable crumble with cheesy oat topping 1
avocado 1, 2, 3
with beetroot wedges and horseradish 1
cheating chocolate-orange delight 1
guacamole 1
mint chocolate no-cheese cake 1
bananas 1, 2, 3
berry smoothie 1
peanut oat bars 1
basil 1, 2, 3, 4, 5
beans 1
wholemeal bean quesadillas 1
beans, broad 1
mint and feta crostini 1
beans, butter dynamite dip 1
beans, edamame 1, 2
and chickpea salad with lime, chilli and coriander 1
dip with chilli and garlic 1
beans, green 1
beans, soy
see edamame beans
beetroot 1, 2, 3
and pea risotto with mint and feta 1
purple power salad 1
red onion and goat’s cheese tart 1
wake-up juice 1
wedges with avocado and horseradish 1
beta booster 1
biscuits 1, 2, 3
bloating 1, 2, 3, 4, 5, 6
beetroot and pea risotto with mint and feta 1
broad bean, mint and feta crostini 1
chickpea and sweet potato beta bake 1
fennel and celeriac soup 1
Greek pitta pizza 1
herbed Mediterranean frittata 1
probiotic mango smoothie 1
probiotic pineapple, papaya
and mint frozen yoghurt 1
red peppers stuffed with herbed goat’s cheese 1
sunshine smoothie 1
Thai fish soup 1
tomato and lentil soup 1
tummy tea 1
blood sugar levels 1, 2, 3, 4, 5, 6, 7
blueberries 1
brazil nuts 1
bread 1, 2
creamy egg and rye decker with wild rocket 1
crostini 1
roasted vegetable and guacamole open sandwich 1
spinach, tomato and shiitake mushrooms on toast 1
broccoli 1, 2
bulgur wheat 1, 2, 3, 4, 5, 6, 7
bursitis 1
omega pesto pasta 1
butternut squash 1, 2, 3, 4
beta booster 1
roasted butternut, garlic and red lentil soup 1
cabbage 1
cacao 1, 2, 3
fabulous fridge cakes 1
cakes 1, 2, 3, 4
calcium 1, 2, 3, 4, 5, 6
candida 1
capers 1, 2
caraway 1, 2
tummy tea 1
cardamom 1
carrots 1, 2, 3, 4, 5
celeriac and fennel soup 1
celery 1, 2, 3
cranberry and celery blast 1
cheese, blue with watercress and walnut salad 1
cheese, feta 1, 2, 3
beta booster 1
Greek pitta pizza 1
and spinach scramble 1
cheese, goat’s 1, 2, 3, 4
beetroot, red onion and goat’s cheese tart 1
courgette stuffed with balsamic onions and goat’s cheese 1
soft goat’s cheese, red onion and chilli spread 1
cherries 1, 2
good-night spiced cherry crumble 1
chickpeas 1, 2, 3, 4, 5
and edamame salad with lime, chilli and coriander 1
and sweet potato beta bake 1
chilli 1, 2, 3, 4
spiced apple wedges with heart-healthy compote 1
chocolate see cacao
cholesterol, LDL and HDL 1, 2, 3, 4, 5, 6, 7, 8, 9
see also high cholesterol
cinnamon 1, 2, 3, 4, 5, 6
and apple flapjacks 1
coconut oil 1, 2, 3
banana-peanut oat bars 1
delectable date slices 1
energy bombs 1
spicy coconut dhal 1
sunshine smoothie 1
Thai fish soup 1
colds and flu 1, 2, 3, 4, 5
dynamite dip 1
holy shiitake 1
constipation 1, 2, 3, 4, 5, 6
apple and cinnamon flapjacks 1
energy bombs 1
Greek pitta pizza 1
green olive and roasted artichoke crostini 1
roast beetroot wedges with avocado and horseradish 1
roasted butternut squash, garlic and red lentil soup 1
coriander 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
courgette
stuffed with balsamic onions and goat’s cheese 1
vegetable crumble with cheesy oat crumble 1
coughs 1, 2
see also colds and flu
cramp
cranberries 1, 2
apple and cinnamon flapjack 1
and celery blast 1
Crohn’s disease 1
beta booster 1
Thai fish soup 1
cucumber 1, 2, 3
cumin 1, 2, 3, 4
cystitis 1, 2
cranberry and celery blast 1
dairy products 1, 2
dates 1, 2, 3, 4, 5
energy bombs 1
depression 1
dhal, spicy coconut 1
diabetes, Type 1 2, 3, 4, 5
Greek pitta pizza 1
mackerel marinated with
beetroot and horseradish 1
omega pesto pasta 1
Thai fish soup 1
diarrhoea 1
digestive system 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11
banana berry smoothie 1
dynamite dip 1
grilled mackerel fillet with sautéed fennel and leek 1
wake-up juice 1
see also individual conditions for full recipe listings
dill 1
dips 1, 2, 3
dried fruit
drinks 1
dynamite dip 1
eczema 1, 2, 3, 4, 5, 6, 7
Greek pitta pizza 1
eggs 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
easy eggs florentine 1
endometriosis 1
edamame and chickpea salad with lime, chilli and coriander 1
edamame dip with chilli and garlic 1
energy bombs 1
energy boost 1, 2
eyes 1, 2, 3

fatigue 1
fennel 1, 2, 3
and celeriac soup 1
tummy tea 1
fibre 1, 2, 3, 4
figs 1
fish 1
flapjacks, apple and cinnamon 1
flaxseed oil 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11
flu fighter soup 1
frittata, herbed Mediterranean 1
fruit 1
fungal conditions 1
garlic 1, 2, 3
gazpacho 1
ginger 1, 2, 3, 4, 5, 6
wake-up juice 1
goji berries 1, 2, 3, 4, 5
gout 1
grains 1
grapes 1, 2
green beans
greens 1
guacamole
and roasted vegetable open sandwich 1
skin-boosting guacamole 1
haemorrhoids 1
probiotic layer crunch 1
hangover 1
heart and circulation 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15
dynamite dip 1
heart disease
beta booster 1
gazpacho 1
Greek pitta pizza 1
herrings 1, 2, 3, 4, 5, 6, 7, 8
high blood pressure 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
holy shiitake 1
omega pesto pasta 1
Thai fish soup 1
wake-up juice 1
high cholesterol 1, 2, 3, 4, 5, 6, 7, 8
omega pesto pasta 1
Thai fish soup 1
honey 1
horseradish 1, 2, 3
with marinated mackerel and beetroot 1
roast beetroot wedges and avocado 1
houmous with baked sweet potatoes 1
hydration 1, 2, 3, 4, 5
hypertension see high blood pressure
IBS 1
tummy tea 1
immune system 1, 2, 3, 4, 5, 6, 7, 8, 9
insomnia 1, 2
insulin 1, 2, 3, 4
iron 1, 2
Jerusalem artichoke 1, 2
joints and bones 1
see individual conditions for full recipe listings
kale 1, 2, 3, 4, 5
with garlicky white beans and Parmesan 1
and potato salad with peanut chilli sauce 1
kedgeree 1
kidneys 1
see also reproductive and urinary systems
king prawn curry, immune-boosting 1
leeks 1, 2
lemon grass 1, 2, 3
lemons, limes 1, 2
lentils 1, 2
liver 1, 2, 3
low-GI diet 1, 2, 3, 4, 5, 6, 7
mackerel 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11
grilled mackerel with sautéed fennel and leek 1
marinated mackerel with beetroot and horseradish 1
macular degeneration 1, 2
magnesium 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
mango 1
menopause 1, 2, 3
mental health and nervous system 1, 2, 3, 4
metabolic system 1, 2
migraine 1
mint 1, 2, 3, 4, 5
probiotic pineapple, papaya and mint frozen yoghurt 1
tummy tea 1
miso 1, 2
muscular cramps 1
mushrooms, shiitake
holy shiitake 1
neurological system 1, 2, 3, 4, 5
nuts 1, 2
oats 1, 2, 3, 4, 5, 6
oestrogen 1, 2
see also menopause
olive oil 1, 2, 3, 4
olives 1, 2, 3, 4, 5
omega 1 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20
omega 1 2, 3, 4, 5, 6
omega 1 2, 3
onions 1, 2, 3, 4
orange 1
oregano 1
osteomalacia 1
osteoporosis 1, 2, 3, 4
pain reduction 1, 2
papaya 1, 2
and probiotic pineapple and mint frozen yoghurt 1
Parmesan
garlicky white beans and kale and Parmesan 1
omega pesto pasta 1
parsley 1, 2, 3, 4, 5, 6, 7, 8
parsnips 1, 2, 3
pasta, omega pesto 1
pâté
holy shiitake 1
stress-free smoked mackerel 1
peanuts 1, 2,
peas 1
pea shoots 1
pectin 1, 2, 3
peppercorns 1
peppers, red 1, 2, 3, 4, 5, 6, 7
stuffed with herbed goat’s cheese 1
and white bean dip 1
periods, problematic 1
Thai fish soup 1
pesto 1
omega pesto pasta 1
phyto-oestrogens 1, 2, 3, 4, 5
pineapple 1, 2
and papaya and mint frozen yoghurt 1
sunshine smoothie 1
zing smoothie 1
pine nuts 1, 2
pitta bread
dynamite dip 1
Greek pitta pizza 1
pizza, Greek pitta 1
polycystic ovary syndrome 1
tuna steaks with sweet potato
wedges and spring greens 1
pomegranate seeds 1
potassium 1, 2, 3
potatoes 1, 2
salad with kale and peanut chilli sauce 1
prawns 1, 2, 3, 4, 5, 6, 7
king prawn and salmon skewers with citrus quinoa salad 1
Thai fish soup 1
prebiotic foods 1
probiotics 1
prostate health 1, 2
gazpacho 1
Greek pitta pizza 1
protein 1, 2, 3
psoriasis 1, 2
beta booster 1
pumpkin seeds 1, 2, 3, 4, 5, 6, 7, 8
quesadillas, wholemeal bean 1

quinoa 1, 2, 3, 4, 5, 6, 7
and smoked trout salad 1
citrus quinoa salad with salmon and king prawn skewers 1
red cabbage 1
red onion 1, 2
reproductive and urinary systems 1, 2, 3, 4, 5, 6, 7
vegetable crumble with cheesy oat toping 1
respiratory system 1, 2, 3
see also asthma
rice, brown 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
coconut, with sesame soy salmon and vegetables 1
rickets 1, 2
rocket
creamy egg rye decker with rocket 1
rosemary 1, 2
sage 1, 2
salads 1, 2, 3, 4, 5, 6, 7
salmon 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15
and king prawn skewers with citrus quinoa salad 1
smoked salmon and asparagus egg dippers 1
Thai fish soup 1
salt 1, 2
sandwiches 1, 2, 3, 4, 5, 6
sardines 1, 2, 3
seeds 1
see individual seeds for recipes
sesame seeds 1, 2
shiitake mushrooms 1, 2, 3
holy shiitake 1
skin 1, 2, 3, 4, 5, 6, 7, 8
gazpacho 1
sodium 1, 2
soups 1
spinach 1, 2, 3, 4, 5, 6, 7, 8, 9
easy eggs Florentine 1
and feta scramble 1
grilled salmon on wilted spinach with spiced carrot mash 1
omega pesto pasta 1
and sweet potato curry 1
and tomato and shiitake mushrooms on toast 1
spirulina 1, 2, 3
spring greens 1
tuna steaks and sweet potato wedges and spring greens 1
stomach ulcers 1
stress 1, 2
sunflower seeds 1, 2
sunshine smoothie 1
sweetcorn 1
sweet potato 1, 2, 3, 4, 5, 6, 7
baked sweet potato with omega houmous 1
and chickpea bake 1
and spinach curry 1
Thai fish soup 1

thyme 1, 2
tofu 1, 2
tomatoes 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
gazpacho 1
Greek pitta pizza 1
guacamole 1
and lentil soup 1
trout (smoked) and quinoa salad 1
tummy tea 1
tuna 1, 2
Niçoise salad 1
steaks with sweet potato wedges and spring greens 1
turmeric 1, 2, 3, 4, 5, 6
vegetables 1
crumble with cheesy oat topping 1
vitamins
B 1, 2, 3, 4, 5, 6, 7, 8, 9
C 1, 2, 3, 4, 5, 6, 7
D 1, 2, 3, 4, 5, 6, 7
E 1, 2
wake-up juice 1
walnuts 1, 2, 3, 4
and watercress salad with blue cheese 1
watercress
dynamite dip 1
and walnut salad with blue cheese 1
wind 1, 2, 3
yoghurt 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12

banana berry smoothie 1
digestive dynamo 1
probiotic pineapple, papaya and mint frozen yoghurt 1
zinc 1, 2, 3, 4, 5, 6, 7, 8, 9
FURTHER READING
JOINTS & BONES

British Dietetic Association facts on diet and rheumatoid arthritis:
http://www.bda.uk.com/foodfacts/Arthritis.pdf
British Dietetic Association facts on diet and osteoarthritis:
http://www.bda.uk.com/foodfacts/OsteoArthritis.pdf
More information from the BDA, this time on dietary strategy for
osteoporosis: http://www.bda.uk.com/foodfacts/osteoporosis.pdf
More succinct information about diet and arthritis from the NHS:
http://www.nhs.uk/Conditions/Arthritis/Pages/Diet.aspx
METABOLIC SYSTEM
British Dietetic Association fact sheet:
http://www.bda.uk.com/foodfacts/Diabetes.pdf
A great resource from Diabetes UK:
http://www.diabetes.org.uk/Guide-to-diabetes/Food_and_recipes/
MENTAL HEALTH & NERVOUS SYSTEM

A fantastic and comprehensive website by Dr Alex Richardson and
Professor Michael Crawford from Oxford University:
http://www.fabresearch.org
The Brain Bio centre also has a good research database that can be found
here: http://www.foodforthebrain.org/content.asp?id_Content=488
Some interesting information from the British Dietetic Association about
depression:
http://www.bda.uk.com/news/090420Diet_Depression.html
HEART & C IRCULATION

British Dietetic Association eating for heart health:
http://www.bda.uk.com/foodfacts/Eating4HealthyHeart.pdf
http://www.bda.uk.com/foodfacts/hypertension.pdf
The British Heart Foundation has some great practical tips here:
http://www.bhf.org.uk/heart-health/prevention/healthy-eating.aspx
Heart UK heart-healthy food ‘on the go’:
http://heartuk.org.uk/files/uploads/documents/huk_fs_s02_healthyea
tingonthego.pdf
The DASH diet for lowering blood pressure:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
The portfolio diet for lowering cholesterol:
http://heartuk.org.uk/images/uploads/healthylivingpdfs/HUK_factsh
eet_D01_portD.pdf
REPRODUCTIVE & URINARY SYSTEMS

Some simple starter guidelines for diet and the menopause:
http://www.nhs.uk/Livewell/menopause/Pages/Themenopauseanddiet
.aspx
Information from Prostate Cancer UK on links between diet and
managing prostate issues:
http://prostatecanceruk.org/information/living-with-prostate-
cancer/diet-and-prostate-cancer
A huge wealth of data on diet and prostate issues:
http://www.prostate.org.au/articleLive/pages/Diet-and-Prostate-
Cancer.html
British Dietetic Association factsheet on diet and PCOS:
http://www.bda.uk.com/foodfacts/pcos.pdf
British Dietetic Association information on diet and PMS:
http://www.bda.uk.com/foodfacts/pms.pdf
GENERAL WELLBEING
Some interesting information on diet and one of the western world’s
biggest issues – fatigue: http://www.bda.uk.com/foodfacts/CFS-
MEandDiet.pdf
Copyright
Clare Hulton: without you and your wizardry, this book wouldn’t exist. Jenny Liddle: your magic
has transformed my career immeasurably. Tanya Murkett: your love, support and nurturing every
single day has enabled me to reach for the stars. Anne, Laura, Alex and Martin: I’m just stunned
by what this book has become, from the initial idea to seeing the wonderful work of art that has
evolved. I couldn’t be happier. Mum and Dad, Ramsay and Candy, Dr Tom Gilhooly, and all the
lovely people from the Alan Titchmarsh show: thank you to all the many wonderful people that
have influenced my life and work and got me to this point.
Editorial director: Anne Furniss

Creative director: Helen Lewis
Project editor: Laura Gladwin
Art direction and design: Smith & Gilmour
Photography: Martin Poole
Food stylist: Lucy Williams
Props stylists: Wei Tang & Polly Webb-Wilson
Production: James Finan
First published in 2013 by Quadrille Publishing Limited,
Pentagon House, 52–54 Southwark Street, London SE1 1UN
www.quadrille.co.uk
Text © 2013 Dale Pinnock
Photography © 2013 Martin Poole
Design and layout © 2013 Quadrille Publishing Limited
The rights of the author have been asserted. All rights reserved. No part of this book may be
reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic,
electrostatic, magnetic tape, mechanical, photocopying, recording or otherwise, without the prior
permission in writing of the publisher.
Cataloguing in Publication Data: a catalogue record for this book is available from the British
Library.
978 184949 387 1

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DALE PINNOCK

Eat Your Way to Better Health

HOW CAN FOOD HELP US BECOME HEALTHIER?

MY ROLE AS THE MEDICINAL CHEF

HOW TO USE THIS BOOK

High blood pressure

Heart & circulation

Urinary system health

Cranberries are very high in compounds called proanthocyanidins, which

Immune system health

Colds & flu

Digestive system health

Bloating & indigestion

Digestive system health

Liver & digestive system health

Urinary system health

Nervous system health

Heart & circulation

Digestive system health

Reproductive system health

Some hormonal issues, such as the menopause and PMS, involve

High blood pressure

Digestive system health, heart & circulation

Acne & eczema

Heart & circulation

Cellular spring cleaning

Heart & circulation

Urinary system health

Reproductive system health

Digestive system health

Digestive system health

Heart & circulation

Digestive system health

Heart & circulation

Digestive system health

Digestive system health

Immune system health

Heart & circulation

High blood pressure

Heart & circulation

Immune system health

Skin health & neurological system

Natural energy boost

Immune system health

Heart & circulation

Heart & circulation

Asthma & eczema

Bones & joints

Heart & circulation

Nervous system health

Digestive system health

Arthritis, eczema & asthma

Heart & circulation

Rickets & osteoporosis

Arthritis, eczema & asthma