Dr Joanna McMillan

17/04/2026

Meet the Grain Gang 🌾

Some of the key players in your Fibre Dream Team—working behind the scenes to support your gut, your metabolism, and your overall health.

When grains are eaten in their whole form, they bring so much more than just carbs 👇
✨ A diverse range of fibre types to feed different gut microbes
✨ Antioxidants and phytonutrients that support long-term health
✨ Nutrients that are often lost when grains are refined

Think beyond just brown rice…
There’s a whole world of grains to explore—barley, freekeh, quinoa, buckwheat and more.

Each one adds something unique. And that’s exactly what your microbiome thrives on: variety.

So the goal isn’t perfection—
it’s building diversity across your week, one grain at a time 🌾

16/04/2026

This is one of my favourite all time recipes using one of my favourite foods jalapeños. Love love love these poppers! Serve them as a starter, finger food when you are entertaining or as snacks with a dip while watching a movie.

I make them in the air fryer sprayed with extra virgin olive oil, making them deliciously light and crispy. I'm such a fan of the air fryer. Worth the investment if you won't yet have one.

Bon appetit!

Serves 4
Time: 25 mins

Ingredients

8 jalapeno chillies
80g cream cheese with spring onion & chives
110g ball mozzarella
¼ cup wholemeal flour
2 eggs
1 cup wholemeal breadcrumbs (I maker this myself using bread a few days old – blitz in the blender and then toast in a low oven for ½ hour)
EVOO in a spray pump bottle

Method

1. In a small bowl mash together the cream cheese and mozzarella with a fork.
2. Cut the stem off the top of the chillies and slice down one side. Scoop out the seeds and pith. Stuff with the cheese mixture.
3. In three bowls place the flour, whisk the eggs in the second bowl and the breadcrumbs in the third bowl.
4. Roll the stuffed chillies in the flour, dip in the egg and roll in the breadcrumbs. Then repeat that process to ensure a good coating.
5. Spray with the oil and air fry for 15 mins at 180C.

15/04/2026

Big news… The Fibre Factor is now available to listen to on Apple Books 🎧

And yes — I’m narrating it myself… so if you’ve ever been told you recognise me by my Scottish accent, now you get hours of it 😄

If you’ve ever thought fibre was just about “keeping things regular” — think again. This is the story of the nutrient we forgot… and why bringing it back could transform your gut, your heart, your brain — and even your appetite.

Think vibrant, delicious, plant-rich eating (not cardboard and kale clichés 😉), grounded in real science and designed for real life.

Prefer to listen on the go? I’ve got you covered.

👉 Tap the link to start listening

And if you do, I’d love to hear what you think 💚

https://apple.co/47WTPFW

15/04/2026

Comment below with any topics you would like me to cover in future eps 👇
https://apple.co/48MxXgy

14/04/2026

With the weather cooling down, soups are back on the menu. Sharing one of my favourites I created for this season.

Roast Tomato & Capsicum Harissa Soup

Serves 4
Time 50 minutes

Ingredients
For the Soup:
1 tbsp extra virgin olive oil
1 brown onion, chopped
2 garlic cloves, peeled
1 tsp ground cumin
1 tsp smoked paprika
1 tbsp tomato paste
2 large red capsicums, halved and deseeded
6 ripe tomatoes, halved
1–2 tsp harissa paste (to taste)
3 cups vegetable stock
1 tsp honey or maple syrup
Juice of ½ lemon
Salt and pepper, to taste

For the Crispy Chickpeas:
1 x 400g can chickpeas, drained, rinsed and patted dry
1 tsp extra virgin olive oil
½ tsp smoked paprika
¼ tsp ground cumin
Pinch sea salt

To Serve
Dollops of Greek yogurt
Fresh mint or coriander leaves
Lemon zest
Drizzle of extra virgin olive oil for gloss

Method
Preheat oven to 180°C (fan). Place red capsicum halves, tomatoes, onion and garlic on a lined tray. Drizzle lightly with extra virgin olive oil and roast 25–30 minutes until blistered and slightly blackened at the edges.

Toss chickpeas with extra virgin olive oil, smoked paprika, cumin and salt. Roast in the oven for 25–30 minutes, turning once. Set aside to cool - they’ll crisp more as they cool.

Add the roasted veg to a blender with tomato paste, harissa, cumin, paprika and stock. Blend until smooth, then pour into a saucepan. Simmer 15-20 minutes, stirring occasionally, to thicken and deepen flavour. Stir in honey and lemon juice; season to taste.

Ladle soup into bowls, add a swirl of yogurt and a drizzle of extra virgin olive oil. Top with a handful of crispy chickpeas, fresh mint or coriander, and a sprinkle of lemon zest.

23/03/2026

It’s here 💚📖

After years of research, writing, and plenty of time in the kitchen, The Fibre Factor is finally out in the world.

This book is all about the nutrient we’ve forgotten — and why it matters for your gut, your heart, your brain, your metabolism… and how you feel every day.

It’s grounded in science, but brought to life through real food, practical ideas, and a love of eating well.

If you’ve ever felt confused about what to eat, I hope this helps bring some clarity (and joy) back to your plate.

Joanna x

23/03/2026

One of the most extraordinary effects of fibre... impacting your brain function and long term brain health. This science still blows me away. Extract from my chapter on links to the brain from The Fibre Factor. Out tomorrow March 24.

23/03/2026

My mum and my younger brother are now in the "famous farters" hall of fame 😂 Extract from my new book (out tomorrow) The Fibre Factor starts with the line "My mother is the proudest farter I know, although my younger brother comes close." I can't be the only family from proud farters surely?! Share!

Holding in can create problems that only letting go can solve.

12/03/2026

Have a listen if you're interested in extra virgin olive oil. No one I know has more knowledge about oils than these two experts in their fields.

Learn the science behind extra virgin olive oil (EVOO), how it differs from other olive oils, its health benefits, Mediterranean diet research, and practical tips for cooking, storing, and using EVOO daily.

26/02/2026

25/02/2026

Seed oils are being called inflammatory… even toxic… all over social media right now.

But what does the actual science say?

In this week’s episode of Delicious Science, I unpack:

Are seed oils really inflammatory?
Do we actually need them for essential fatty acids?
What happens during refining?
What’s the truth about cooking with olive oil?

And why extra virgin olive oil continues to stand apart in clinical research.

This isn’t a fear-based take. It’s a science-based one.

If you’ve felt confused about cooking oils lately, this episode is for you.

Inflammation, essential fatty acids, processing, smoke point myths and why extra virgin olive oil stands apart.

19/02/2026

Chai Spiced Oat & Seed Cookies

Perfect as your morning or afternoon snack with your tea or coffee. They have no added sugar, deliver the good fats from extra virgin olive oil, almonds and seeds, have only 12g of carbohydrate and 700kJ per cookie, they are a good source of fibre and best of all they are delicious!

INGREDIENTS

3 tsp chai spices
¼ cup raisins
2 bananas
1 tsp vanilla paste or extract, or the seeds from 1 vanilla pod
1 ½ cups rolled oats
¼ cup shredded coconut
¼ cup almond meal
¼ cup pepitas (pumpkin seeds)
¼ cup sunflower seeds
2tb chia seeds
¼ cup extra virgin olive oil

METHOD

1. Put the chai spices in a small bowl and cover with ¼ cup of boiling water. Steep for 10 minutes. Drain through a tea strainer (or small sieve) into another bowl and add the raisins. Soak for at least 10 minutes, stirring every so often.

2. Preheat the oven to 180°C. Have a non-stick baking tray ready, or line a baking tray with baking paper.

3. In a separate larger bowl, combine the oats, coconut, almond meal and three types of seeds.

4. In a smaller bowl, using a fork mash the bananas and then whisk in the extra virgin olive oil and vanilla. Add this mix to the oat mixture, along with the soaked raisins, including the liquid. Mix well to combine.

5. Using wet hands take a spoonful of mixture and form a ball, squeezing slightly to press the ingredients together. Place on the baking tray and flatten slightly with your hand to form a cookie shape. Repeat with the rest of the mixture. The quantities listed makes 12 cookies. Don’t worry if they seem a little crumbly at the edges as the baking process will firm them up.

6. Bake in the oven for 20 minutes or until they turn a lovely golden hue. Remove from the oven and allow them to sit on the tray for 5 minutes before transferring to a wire rack to cool completely.