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Digest & Well, Cambridge (2025)

09/05/2023

AVOCADO & BASIL DIP

This tasty dip is packed with phytonutrients and contains a great balance of healthy fats, fibre, and protein, making it a nutritious addition to any meal or snack. It’s also very versatile - delicious with home baked tortilla chips, toasted sourdough, veg crudités, in a sandwich instead of mayo, or as part of a lunchtime bowl with roasted veg and grains.

INGREDIENTS
2 ripe medium avocados (peeled and stone removed)
400g tin of chickpeas (drained and rinsed)
Juice of ½ lemon
2 tbsp olive oil
1 garlic clove
25g basil
A pinch of chilli flakes (optional)

METHOD
1. Preheat oven to 180° fan.
2. Peel garlic clove, place on baking tray and roast for 10 minutes. Remove from oven and leave to cool for 5 minutes.
3. Place all the ingredients in a food processor and pulse until smooth.
4. Serve immediately (or store in the fridge for up to 24 hours if required).
5. Sprinkle with chilli flakes to serve (optional).

30/04/2023

As the majority of my clients have irritable bowel syndrome (IBS), I couldn’t let IBS Awareness Month come to an end without sharing some information about the condition.

Figures vary but it’s thought that IBS affects up to 20% of people in the UK (with a much higher prevalence among women).

IBS is a chronic digestive disorder. It can be a debilitating condition affecting productivity, relationships, and quality of life. It’s not ‘JUST’ IBS and it’s not something you just have to live with.

People with IBS are at greater risk of developing anxiety and other mental health disorders, but it is possible to live well with IBS and minimise its impact on your quality of life.

Follow this link to read about IBS, some of the causes, and some top tips to manage symptoms: https://digestandwell.co.uk/blog/what-is-ibs

06/12/2022

SWEET POTATO FALAFEL WITH RAINBOW SALAD

This is a great recipe if you’re looking for something colourful, healthy, and delicious to make ahead for lunch during a busy week, or as part of a larger spread during the festive period. The falafels are at their best straight out of the oven but also keep well in the fridge for a few days, and can be reheated 😊

INGREDIENTS (serves 3-4)

For the falafels:
300g sweet potato peeled and cut into 1.5cm chunks
400g tin of chickpeas drained and rinsed
2 tbsp chickpea/plain flour
2 garlic cloves
1 tsp ground cumin
1 tsp smoked paprika
Salt and pepper
Olive oil

For the salad:
180g buckwheat
12 cherry tomatoes (halved)
3 radishes (chopped)
1/4 cucumber (chopped)
1 small yellow pepper (chopped)
80g pitted mixed olives
60ml olive oil
Juice of 1 lemon
½ tsp sea salt
1 tsp dried oregano
Handful fresh parsley/mint (chopped)

METHOD

1. Preheat oven to 170° fan.
2. Peel and chop the sweet potatoes into 1.5cm chunks before placing in a baking tray with a drizzle of olive oil (approx. 1 tbsp) and salt and pepper. Put tray in the oven for approximately 45 minutes (until cooked but not too brown). Take them out and leave to cool.
3. Peel the two garlic cloves, drizzle with olive oil and roast in the oven for 12-15 minutes.
4. When the sweet potatoes are cooked and cool, place them in a food processor along with all the remaining ingredients and pulse until you have a smooth paste.
5. Scoop out mixture and roll into a ball using your hands. Place them on a lined baking sheet and bake in the oven for about 25 minutes. To check they’re cooked insert a knife into the middle of a ball (if it comes out clean, they’re done).
6. While the falafels are cooking, boil buckwheat in 1 litre of water for 8-12 minutes. Remove from heat and leave to stand (covered) for 5 minutes before fluffing with a fork and leaving to cool.
7. Combine cooled buckwheat with tomato, cucumber, olives, and radish in a large bowl.
8. Whisk together the olive oil, lemon juice and oregano, season with salt and pepper, pour dressing on the salad and toss to combine.
9. Garnish with fresh parsley or mint.

Tip: Great with a sprinkle of feta or a dollop of hummus.

18/11/2022

This year for Sugar Awareness Week (14th-20th November), are focussing on breakfast and asking the food industry to stop selling us dessert for breakfast!

According to Public Health England’s 2015 report, reducing average energy intake from free sugars to the recommended 5% would prevent 3,500 deaths a year and save the NHS £396 million annually.

We don’t need to avoid sugar completely to stay healthy but, in the UK overall, the average intake of free sugars is approximately double the WHO recommendation, so most of us could benefit from a reduction.

Free sugars are those added to food to improve taste or for preservation. This includes fruits which have been blended up or juiced as this process ‘frees’ the sugars. Whole fruits, however, are not included in this - their natural sugars are wrapped up in fibre which slows the speed at which the sugar enters your bloodstream. Fruit in its natural form is an important part of a healthy diet, providing fibre, nutrients, and plant compounds such as antioxidants.

Attempting to reduce the sugar in our breakfast (the sweetest meal of the day) is an excellent place to start. I’m a big fan of porridge with seeds and berries as an alternative to sugary cereal, but why not go one step further and try a savoury breakfast this weekend?

Starting the day with a savoury breakfast can be very beneficial for a few reasons:

1. It can reduce your overall daily sugar intake, particularly if you’re currently eating sugary cereal for breakfast!

2. It’s an opportunity to incorporate vegetables early in the day, providing vital nutrients and supporting your gut microbiome.

3. It won’t cause a spike in blood sugar - a savoury breakfast containing good amounts of protein, healthy fats and fibre will keep your glucose levels steady (and help to avoid a crash and cravings a couple of hours later).

Scroll for some nutritious savoury breakfast inspiration for this weekend…

28/10/2022

CACAO ENERGY BALLS

These cacao energy balls are a big favourite in my family. They’re sweet and satisfying but also contain fibre, healthy fats, and protein, which can all help to limit any potential blood sugar spike from the fructose in the dates. Cacao contains high levels of the antioxidants, flavanols, a group of plant compounds which have been widely studied for their role in maintaining heart and brain health. They also act as a food source for certain beneficial bacteria in our gut!

Another great thing about these energy balls is that they’re so versatile:
• We usually make them with almonds, but most nuts can be used (peanuts and hazelnuts work particularly well).
• They’re great for packed lunches. Most schools are nut-free these days so we often make this recipe swapping the almonds for pumpkin seeds and pumpkin seed butter - it works brilliantly and means the kids can still take them to school!
• If you haven’t got cacao, unsweetened cocoa powder can be used.

INGREDIENTS (makes about 15 energy balls):
2 tbsp raw cacao powder
220g pitted dates
190g almonds
2 tbsp almond butter
2 tbsp coconut oil

METHOD:
1. Place the almonds in a food processor and pulse until crushed into small pieces.
2. Add the dates and coconut oil and pulse until well mixed.
3. Add the cacao and almond butter and pulse again until all ingredients are fully combined.
4. Use a tablespoon to spoon out some mixture and roll into a ball. Continue until the bowl is empty.
5. For the perfect consistency, refrigerate in an airtight container for an hour before eating.

Store in the fridge in an airtight container for up to 5 days.

20/10/2022

It’s estimated that around 1 in 5 people in the UK are vitamin D deficient. This gloomy day is a reminder to start taking vitamin D if you haven’t already!

Vitamin D is produced under our skin when exposed to sunlight. It’s also found in some foods (such as oily fish, eggs and mushrooms) but it’s not usually possible to meet our daily vitamin D requirement from food alone.

With fewer hours of sunlight (and even fewer once the clocks go back next Sunday), we’re now unable to get enough vitamin D without taking a supplement.

Vitamin D is usually associated with bone and immune health, but it has multiple roles in the body, and low levels have been linked to chronic fatigue, autoimmune diseases, increased intestinal permeability, mental health disorders, and many more!

The NHS recommends everyone aged 1 and above in the UK should take 10 micrograms (400 International Units) per day from October to March. If you are in a group at high risk of deficiency, you may need to take a supplement all year round. We are all unique, and regularly testing your vitamin D levels is a great way to ensure you’re taking the right amount for you.

Taking too much vitamin D could be harmful, so always seek advice from a healthcare professional regarding dose, and never take more than the safe upper limit of 100 micrograms (4000IU) per day (for adults) unless advised by a qualified nutrition or medical professional.

06/05/2022

SPICED ALMOND, CHICKPEA & QUINOA SALAD

This salad is a take on a favourite of mine from . It’s amazing warm but also a great one to make ahead and eat for lunch during the week. The mix of textures is ideal - the almonds, seeds and chickpeas provide a spicy crunch which perfectly complements the classic moreish combination of soft roasted veg and quinoa. It’s also nutritionally balanced, containing good amounts of protein, fibre, and healthy fats, as well as an array of phytonutrients.
My favourite way to enjoy it is with a dollop of hummus adding extra flavour and texture!

INGREDIENTS (SERVES 2)

FOR THE SALAD:
100g quinoa (rinsed)
400g can of chickpeas (drained, rinsed and air dried)
1 red pepper (chopped into small chunks)
Half a medium aubergine (chopped into small chunks)
1 small red onion (peeled and sliced)
60g almonds (flaked or whole)
20g pumpkin seeds
20g sunflower seeds
1 teaspoon ground cumin
1 teaspoon paprika
Pinch of chilli flakes
Large handful of watercress
Olive oil
Salt and pepper

FOR THE DRESSING:
2 tablespoons olive oil
1 tablespoon balsamic vinegar
Juice of ½ a lemon
Approximately ½ teaspoon honey (or maple syrup if vegan)

1. Preheat oven to 180° fan.
2. Place the red pepper, aubergine, and onion in a roasting tin, drizzle with olive oil and sprinkle with salt.
3. Add the almonds, seeds, and chickpeas to another roasting tin and sprinkle with the cumin, paprika and chilli flakes. Lightly drizzle with olive oil and stir to ensure even coverage of the oil and spices.
4. Put both roasting tins in the oven and cook for approximately 25 minutes until the veg is soft and almonds etc are crunchy.
5. Meanwhile, cook the quinoa according to the packet instructions.
6. While everything is cooking, mix the dressing ingredients together.
7. Once the veg, spiced mixture and quinoa are cooked combine these elements with the dressing and season with salt and pepper.
8. Add the watercress and stir through gently.

TIP: if making to eat on another day, store the different elements separately in the fridge and combine on the day of eating. This will preserve the crunchiness of the nuts/seeds and crispness of the watercress.

28/04/2022

Can stress really have an impact on IBS?

Yes, absolutely!

April is IBS Awareness Month AND Stress Awareness Month which is fitting as stress can be a major factor in IBS (irritable bowel syndrome), a common condition affecting an estimated 1 in 5 people.

In fact, IBS is now considered a disorder of the gut-brain axis.

Swipe for more information and some tips on how to limit the impact of stress on the gut 👉🏻

28/03/2022

For all the chocolate fans out there, if you haven’t tried chocolate porridge, you’re missing out! It’s very versatile and works with a variety of toppings. Delicious but also full of fibre and polyphenols making it a real treat for your gut microbes ☺️

I’m not sure this can really be called a recipe but if you fancy trying it, here you are:

INGREDIENTS (serves 1)
60g jumbo oats
1 heaped teaspoon chia seeds (optional)
1 medium banana
4 teaspoons cacao powder
100ml your usual milk
100ml water

METHOD
1. Mash the banana with a fork, then put all ingredients (except the cacao) into a saucepan and stir well.
2. Cook on a low heat for a couple of minutes stirring frequently.
3. Add the cacao, stir well and cook until you get to the desired porridge consistency (adding more water if required).

Suggested toppings: Berries, nut butter, seeds, natural/coconut yogurt

25/03/2022

Why should we try to eat seasonal foods? Here are 4 reasons 👉🏻

18/03/2022

When we talk about improving our health the focus is usually on nutrition and exercise, but something that deserves just as much attention is SLEEP! It really is the most underrated but vital piece of the health puzzle.

An estimated 36% of UK adults have trouble getting to sleep at least once a week and studies have established a link between poor sleep and gastrointestinal disorders. Add to that the huge number of parents being woken up multiple times a night and it’s clear that sleep is hard to come by for many of us (including me…zzzzz).

Sleep deprivation is proven to have an impact on what we eat – it disrupts the regulation of our appetite hormones causing more of the hunger hormone (ghrelin) and less of the satiety hormone (leptin) to be released, leading to overeating and snacking the next day. We’ve all been there!

Today is so I’m sharing 10 simple tips to encourage restful sleep and help you get the recommended 7-9 hours (any exhausted parents reading this - ignore me!)

11/03/2022

Did you know diversity of gut bacteria is associated with a healthy microbiome? Research suggests a diverse microbiome can support immunity, reduce inflammation, and even enhance athletic performance and recovery!

The American Gut Project (a study analysing the gut microbes of over 10,000 people) found that those regularly eating 30+ different types of plant foods per week had a more diverse microbiome than those eating 10 or fewer.

We all know eating fruit and vegetables is good for us, but the key point here is that eating a variety of DIFFERENT plant foods each week is EVEN BETTER for us - it has been shown to encourage the growth of multiple different species of beneficial bacteria, resulting in a more diverse microbiome.

Interestingly, it was the VARIETY of plants in the diet that determined the diversity of the microbiome, unrelated to whether the participant identified as vegetarian, vegan or a meat eater.

Eating 30 different plants a week may sound daunting, but it’s actually very achievable as this target includes grains, herbs, spices, nuts and seeds, as well as fresh or frozen fruit and vegetables. So why not make a start and add a new plant-based ingredient to your shopping basket this week?

08/03/2022

CHICKPEA, CELERIAC & SPINACH STEW. One of my favourite recipes – this nourishing stew is great if you’re looking to try something a bit different and need some inspiration. The combination of celeriac, turmeric, ginger and fresh herbs give it a distinct flavour that is SO delicious!

INGREDIENTS (serves 3-4):
1 large onion (finely sliced)
3 garlic cloves (crushed)
2 inches fresh ginger (finely chopped)
1.5 tsp turmeric
1 tbsp olive oil
500ml chicken or vegetable stock
400g tin chickpeas
1 tablespoon chickpea or plain flour
1 medium celeriac (peeled and chopped roughly into 1.5cm cubes)
2 large handfuls spinach (kale works well too)
400ml tin coconut milk
Pinch chilli flakes
Fresh coriander to serve (mint works well too)

METHOD:
1. Fry the onions, garlic and ginger in oil on a low heat for about 10 minutes until soft. At the same time peel the celeriac and chop into 1.5cm cubes.
2. Add the turmeric, chilli, chopped celeriac, salt and pepper. Fry on a medium heat for about 5 minutes (add a little water if required).
3. Add the coconut milk and stock and stir well.
4. Mix a small amount of the liquid from the pan (approx. 2 tablespoons) with the chickpea flour and mix into a paste, add to the saucepan and stir well. At this point put the saucepan lid on and simmer for 20 minutes. Then add the chickpeas and allow to cook for another 5 minutes. At this point the celeriac should be just cooked through.
5. Add the spinach to the saucepan and stir through one minute before turning off the heat.
6. Season to taste and serve with your choice of whole grain (e.g. brown rice/quinoa/buckwheat), fresh herbs and a dollop of natural or coconut yogurt.
7. Add extra chilli flakes if you like heat.

03/03/2022

For World Book Day, I thought I’d share some easy to digest, informative reads if you’re interested in nutrition but confused by all the misinformation out there. All three are written by qualified healthcare professionals!

1. The Science of Nutrition by Nutritionist Rhiannon Lambert - this is an amazing new book providing clear answers to the most important nutrition questions (and so much more!), all backed up by the latest research.

2. Is Butter a Carb? by Dietitians Rosie Saunt & Helen West - published in 2019, this book debunks some of the most common nutrition myths in a simple, structured way. It's evidence-based and full of practical tips.

3. How to Live by Professor Robert Thomas - an informative guide on some of the best strategies and behaviours to adopt/cease to promote wellbeing, from a leading oncologist.

Happy reading!

28/02/2022

If you’re looking for a recipe for Pancake Day tomorrow, you can’t go wrong with these - they’re delicious, packed with nutrients, and so simple to make! Known as ‘green pancakes’ in our house (thanks to the spinach which I promise you can’t taste!), they were originally created for my kids but have now become our go-to family pancake recipe.

INGREDIENTS (serves 4):
150g buckwheat flour
150g plain flour (gluten free works well)
Handful spinach (approximately 30g)
2 ripe bananas
2 tbsp chia seeds
½ tsp bicarbonate of soda
350ml milk (plant-based work well)
Coconut oil (or butter) for frying

METHOD:
1. Add all ingredients to blender and blend until smooth. Leave to rest for 5 minutes.
2. Place a large frying pan on a medium heat and allow to heat for a minute with a small amount of coconut oil or butter.
3. Pour pancake mixture directly from blender into small circles (think small American pancakes). Cook until bubbles show evenly on top, flip and cook until firm and lightly browned underneath.
4. Serve with a drizzle of maple syrup, yogurt, nut butter and berries.

(If you end up with more than you need, they freeze really well!)

26/02/2022

Why all the fuss about gut health?

Most people are aware that good bacteria are linked to gut health, and thousands of products now promote themselves as ‘gut friendly’, but why should we care?

The estimated 100 trillion microorganisms in the gut, mainly found in the large intestine (colon), are collectively known as the gut microbiome. This combination of microorganisms (consisting mainly of bacteria and yeasts) perform vital functions in the body, including helping their host to digest food, synthesise vitamins, and produce short-chain fatty acids such as butyrate which is involved in maintaining a healthy gut barrier.

Gut bacteria also play a crucial role in immune function by stimulating the production of infection-fighting cells and working with the gut lining to prevent harmful substances from entering the bloodstream. In fact, the gut is the epicentre of the immune system – approximately 70% of immune cells are located there.

Research suggests maintaining a balance between friendly and not-so-friendly (opportunistic) bacteria is crucial to a healthy gut. It is therefore not surprising that an imbalanced gut microbiome has been linked to many diseases including allergies, metabolic syndrome and Alzheimer’s.

This imbalance has also been linked to depression and anxiety. You may have heard the term ‘healthy gut, healthy mind’ – this arose from the fact that around 90% of the neurotransmitter serotonin (otherwise known as the ‘happy hormone’) is made in our gut.

Like fingerprints, our microbiome is completely unique to us. Initially determined by factors such as method of birth, childhood diet and environment, it is well established by the age of three. But the good news is nutrition and lifestyle habits are known to influence our microbiome throughout our lives so, given its important role in the body, supporting gut health is definitely worth the fuss!

23/02/2022

What can you expect from a Digest & Well consultation package?

Before your first appointment I’ll ask you to complete a health questionnaire covering diet, lifestyle, current symptoms, health conditions and why you’re seeking help. During the consultation we will discuss these areas in detail and together we will build a personalised plan, aligning my recommendations to fit your unique needs and lifestyle.

As part of the first consultation, I aim to educate clients on any imbalances which may be contributing to symptoms, providing clear rationale and evidence. Tests and/or supplements may also be recommended during this session if appropriate.

At follow up appointments we review progress and determine the changes that will become a part of your sustainable long-term health and wellbeing plan.

Digest & Well