NatureDoc

29/07/2025

✈️Fly healthy: my top tips to stay well when you travel on planes✈️
Air travel is exciting when you travel to exciting new places, but I bet most of you have experienced a health crash-landing from a bug picked up while on holiday – or more likely in the plane going there or coming back.

Let’s be honest, planes are a bit of a germ-fest. Between the recycled air, close quarters, and high-touch surfaces (not to mention airports and resorts!), planes can be a breeding ground for various infections, ranging from viruses to bacteria.

Many of the families I work with often ask me how to stay healthy while flying, so that a bug picked up on the plane doesn’t ruin their holiday and they arrive home refreshed instead of bed-ridden.

So, in this week’s blog I share my favourite natural, practical and family-friendly tips to help you arrive at your holiday destination feeling fabulous…and not feverish.

https://naturedoc.com/fly-healthy-my-top-tips-to-stay-well-when-you-travel-on-planes/

28/07/2025

🌟Minty Cucumber Raita Dip🌟
The fresh and zingy herbs in this raita recipe balance the citrus and cool cucumber, which are added to creamy yoghurt to make this vibrant summer dip.

Serve with my Chickpea Halloumi Curry and gluten-free Farari flatbreads for a delicious family feast.

The yoghurt brings natural probiotics to support gut health, while the cucumber adds hydration and a little fibre. Fresh mint can soothe digestion, while coriander is gently cleansing. And, the lime zest adds a touch of vitamin C.

It’s a simple side dish, but it rounds off a curry perfectly with light, cooling nourishment.

https://naturedoc.com/minty-cucumber-raita-dip/

23/07/2025

🌟My top eight grains for gluten-free diets (and how to use them)🌟
Once you go gluten-free, it can seem like gluten is in everything you want to eat. Dining out is much more difficult, the cost of your weekly shop might have jumped, and the effort of managing your diet can be overwhelming.

But the good news is you don’t have to give up on delicious grains altogether. There are a handful of grains and seed flours you can safely eat; knowing which to choose and how to get the best out of them makes living a gluten-free life just that little bit easier.

Checking everything you eat and becoming food label-savvy can get exhausting. And even though there are more nutritious and a greater variety of gluten-free foods on offer these days, it is hard to avoid the free-from aisle full of tasty, blood sugar spiking ultra-processed offerings. This means that when you go gluten-free, your diet may suddenly become very limited or lacking in the nutrients you need.

In this week’s blog I go over my favourite eight gluten-free grains to fill your plate with, with each one’s unique benefits, and tips on how to use them in baking and a meal.

Once you go gluten-free, it can seem like gluten is in everything you want to eat. Dining out is much more difficult, the cost of…

21/07/2025

🌟Farari Flatbreads🌟
If you’re looking for wholesome, gluten-free flatbreads to enjoy with curry, to mop up soups, dip into hummus, or to serve with lamb or falafel, then this recipe is for you.

These are free from all the key 14 allergens, making it a winner when feeding a gang with different dietary needs.

Farari is a gluten-free flour blend, made from finely milled millet, amaranth and water chestnut.

It was first developed for Hindu fasting days, which involve avoiding cereals, grains, beans, onions, and garlic. On these fasting days, the ingredients in the Farari flour are permitted.

These ingredients are all naturally gluten and grain-free, as well as nutrient-dense with good levels of protein.

It’s a fantastic flour to use for making these easy flatbreads, which pair perfectly with my Chickpea Halloumi Curry recipe.

Several members of our team who follow a gluten-free diet noted that the texture is very close to that of wheat-based flatbreads.

We all agreed that the taste was great and quite unlike anything found in the dreaded ‘free from’ aisle.

https://naturedoc.com/farari-flatbreads/

17/07/2025

“Neurodivergent brains are brilliant - but also delicate”

If your child struggles with sleep, meltdowns, food refusal, anxiety or emotional overwhelm then this is the podcast for you!

https://podcasts.apple.com/gb/podcast/the-unfinished-idea/id1773312482?i=1000717626051

16/07/2025

🌟Eczema kids – not just itchy on the outside!🌟
If your child has eczema, you probably know how challenging it can be to watch them struggle with itchy, uncomfortable skin, especially when the creams are not enough.

Many get overwhelmed, irritable and distracted by having to keep on top of their skincare routine, and even those who seem to deal with it like champs may be masking chronic stress.

You’re definitely not alone on this journey! It is thought that eczema affects one in five children worldwide, and one in three children in developing countries. It can be a lifelong condition that many people need to manage every single day. For others it waxes and wanes over their lifetime.

My saying has always been that eczema is just as much about being itchy on the inside as it is on the outside and this has been borne out not just in our clinical work over the past 30 years, but increasingly, research is presenting it as a widespread inflammatory disorder that may be influenced by diet, infections and environmental toxins.

If your child’s eczema is flaring right now, then have a read of this week’s blog.

If your child has eczema, you probably know how challenging it can be to watch them struggle with itchy, uncomfortable skin, especially when the creams…

15/07/2025

🍛Chickpea & Halloumi Curry🍛
This comforting and delicious chickpea and halloumi curry is a brilliant midweek option which is full of flavour, and very family-friendly.

It brings the perfect balance of spice, sweetness and saltiness and is a real feel-good recipe!

https://naturedoc.com/chickpea-halloumi-curry/

12/07/2025

Want to feel more focused and less scattered? Nutrition can really help your ADHD!

Thank you Sheerluxe

It’s no secret food can influence how we feel but for those living with ADHD, what you eat could play an even more powerful role in energy, focus and emotional regulation. Research continues to link ADHD symptoms to certain nutrient deficiencies and blood sugar imbalances, yet diet is often overlo...

08/07/2025

⭐️ NEW 'HOW DO WE MANAGE?' ⭐️
I join Stephanie von Bismarck to discuss the links between diet and neurodivergent conditions, the importance of zinc, and how a red lentil pizza changed a boy’s life!

Podcast Episode · How Do We Manage? · 07/07/2025 · 48m

07/07/2025

🌟Your egg-free hacks for any recipe🌟
From the birthday cake at the party, to the stack of pancakes at the weekend, eggs can feel like they are everywhere when your child has to avoid them, and if you have an egg-free child visiting, it's a minefield!

Whether it’s an allergy, an intolerance or a dietary choice, navigating life cooking without eggs can be very tricky, for both your children and for us as parents. For children, it’s hugely upsetting to miss out on party food or sharing snacks, and this can be especially hard as they get older and watch their peers enjoying food ‘normally’.

And for parents, it often means learning a whole new way to cook, having to scrutinise every label at the supermarket, and becoming an expert at forward planning for social events or days out with the family.

With a few creative swaps it is absolutely possible to enjoy family favourites. My blog this week is here to help to find out everything you need to know about egg allergies and intolerance and a handy guide of how to substitute eggs in almost any recipe.

From the birthday cake at the party, to the stack of pancakes at the weekend, eggs can feel like they are everywhere when your child…

06/07/2025

🥕Rosie’s Egg-Free Carrot Cake🥕
Carrot cake is one of the most delicious cakes ever, however it is tough to miss out on if your diet needs to be egg-free.

This carrot cake recipe is inspired by a lovely young girl called Rosie who lives with food allergies and has mastered the art of baking without eggs.

It is a showstopping carrot cake that the whole team devoured in our NatureDoc HQ kitchen, and you don’t need to be vegan or egg-free to enjoy it.

This surprisingly simple cake has everything that you could wish for in a carrot cake… a gorgeous fluffy texture, gentle spice and a tangy icing. Delicious!

Find this recipe and my guide on making anything egg-free in tonight’s Healthy Bites email.

www.naturedoc.com/newsletter

03/07/2025

It was super to join Heidi Skudder on her Positively Parenthood podcast.

In this episode we cover:

➡️Why our babies guts are struggling...
How pregnancy impacts our babies gut
➡️Can we avoid reflux in our babies?
➡️The impact of Covid on our children's health & wellbeing
➡️How temperament is linked to the gut
➡️Boosting immunity in the winter months
➡️Magnesium and sleep
➡️How dairy impacts sleep
➡️Improving focus with supplements

https://podcasts.apple.com/gb/podcast/positively-parenthood/id1760539654