Ahlam Mirzai Nutrition

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Ahlam Mirzai Nutrition

Qualified and BANT registered nutritional therapist (DipCNM mBANT CNHC).

I offer one to one consultations, using a holistic and evidence based approach to support you towards a healthier and happier life.

24/05/2022

NED Alert - Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial.
Stress and health : journal of the International Society for the Investigation of Stress. 2021

A randomised, investigator-blinded, parallel trial found that supplementation with 300mg of magnesium daily improved depression and anxiety scores, particularly after 4 weeks. When magnesium was combined with Vitamin B6, there was additional impacts on perceived physical activity capacity.

This paper has been BANT enhanced on the NUTRITION EVIDENCE database to provide a full plain language summary to allow quick and easy access to the science.

Read it https://www.nutrition-evidence.com/article/33864354?term=33864354.

The next Nutrition Evidence alert is due out soon. Sign up now so you don’t miss out https://bant.org.uk/centre-of-excellence/evidence-based-databases/nutrition-evidence-database/ Signing up will give you access to the top research picks from one of our experts.

25/04/2022

It was my dad who first taught us the art of layering and bringing together great salads, patiently preparing his ingredients to make the best tabouleh. Memories of an April pre lockdown seem like another world, when we gathered as a community in our home in Worthing to hear his funny and courageous stories as a young pioneer to the Middle East. We shared time, laughed, had meaningful conversations together and ate the best salad, falafels and humous.

This time of year brings lighter and warmer days. Being in Northern Ireland at my dads house, the space is quieter, the gatherings smaller, but the salads have definitely started and no less vibrant. Not sure what my dad thinks of these experimental variations that seem a world away from tabouleh, but this combination was totally delicious and simple to make.
The basics were 3 ingredients:
Cavelo Nero , apple, and quick pickled vibrant red onions.
Optional but so delicious was a topping of toasted seeds and spices. If you have pecans or walnuts they would go beautifully.

- Shred the kale very fine then give it a quick flash in a little oil. If you prefer it totally raw, then shred and massage the leaves with the oil to make it easier to eat.
- Onions are also finely sliced and sit in a bowl of apple cider vinegar, some lemon juice (and optional a little brown sugar).
- Finely slice a crispy apple and mix with a little squeeze of lemon to prevent browning.
- Bring the three ingredients together and reserve some of the pickles for the topping.
- Dress with more lemon, apple cider vinegar, chopped parsley or mint, olive oil and a drizzle of tahini.
- Dry toast a mix of seeds in a hot pan for a minute till they pop. I added some fennel and cumin seeds for extra aromatic flavours.

25/04/2022

Community food stories.

It was my dad who first taught us the art of layering and bringing together great salads, patiently preparing his ingredients to make the best tabouleh. Memories of an April pre lockdown seem like another world, when we gathered as a community in our home in Worthing to hear his funny and courageous stories as a young pioneer to the Middle East. We shared time, laughed, had meaningful conversations together and ate the best salad, falafels and humous.

This time of year brings lighter and warmer days. Being in Northern Ireland at my dads house, the space is quieter, the gatherings smaller, but the salads have definitely started and no less vibrant. Not sure what my dad thinks of these experimental variations that seem a world away from tabouleh, but this combination was totally delicious and simple to make.
The basics were 3 ingredients:
Cavelo Nero , apple, and quick pickled vibrant red onions.
Optional but so delicious was a topping of toasted seeds and spices. If you have pecans or walnuts they would go beautifully.

This variety of kale is so delicious and earthy and full of antioxidants, vitamin A and C, as well of Folate and many beneficial minerals.

- Shred the kale very fine then give it a quick flash in a little oil. If you prefer it totally raw, then shred and massage the leaves with the oil to make it easier to eat.
- Onions are also finely sliced and sit in a bowl of apple cider vinegar, some lemon juice (and optional a little brown sugar).
- Finely slice a crispy apple and mix with a little squeeze of lemon to prevent browning.
- Bring the three ingredients together and reserve some of the pickles for the topping.
- Dress with more lemon, apple cider vinegar, chopped parsley or mint, olive oil and a drizzle of tahini.
- Dry toast a mix of seeds in a hot pan for a minute till they pop. I added some fennel and cumin seeds for extra aromatic flavours.

19/04/2022

It’s amazing how diverse cultures and their cuisines can transform a single ingredient. Here the sweet and warm flavours of the humble carrot come to life in this Persian inspired dish. Carrots cooked with mixed citrus peel (when you eat and orange or use a lemon save their aromatic and vibrant skins), barberries and some toasted almonds. This dish can vary from region to region, and can also include chopped pistachios and other dried fruit. You can add warming spices such as cinnamon or Saffron.

Food celebrates diversity and often tells a story of our interconnectedness. Spices that have traveled across continents and dishes that take on unique flavours as they cross cultures.

Carrots are a brilliant source of antioxidants, beta carotene and fibre. They grow abundantly in the UK so an easy ingredient to source locally.

14/04/2022

Springtime vegetable curry. Light and colourful this coconut curry was made simple using some of the prepped veg from the day before. Courgettes, carrots, peppers, chickpeas and spinach cooked with warm spices, stock and coconut milk. I didn’t have time to photograph just before serving, but top with some fried garlic ginger and mint.

13/04/2022

Reduce waste, save some time and prep.

If you ever have a spare moment or already spending time in the kitchen, then it’s a great opportunity to prep some food ahead. It’s especially great if you find things that need to be used in your kitchen/fridge. Preparing some ingredients like veg, grains and some proteins will really help you throw some quick meals together. They’re also great for making quick lunch boxes. It also makes it easier to eat more nutritious meals.

You can multi task your oven in one go to save energy and time by roasting any veg and making one meal tray bakes.

Yesterday while preparing a vegetable bake, I decided to chop and roast some peppers and courgettes that need rescuing.
Cooked a batch of brown rice and some lentils.
All these can be used for salads, stews, soups and sides.

02/04/2022

Two apples a pear and an orange.

With the cost of food rising consuming fresh fruit and vegetables can be increasingly more difficult for many. Some fruit are a little easier to buy loose and can be prepared to stretch a little further as well as give amazing flavour and nutrition.
Apples pears and even plums, especially if in season, are brilliant for creating warming healthy dishes for breakfast or even as a dessert. They are great paired with natural yoghurt.
Here I have simply sliced, leaving skins on, and cooked gently in the juice and zest of one orange.
The result is sweet aromatic and delicious soft fruit. If you have some fresh or dried ginger or cinnamon then even better.

Stewing fruit releases the pectin fibres and can be very helpful in digestive health. It’s soothing and can help with IBS type symptoms such as bloating and discomfort.
Serve with some natural yoghurt for extra probiotic benefits and comforting flavour.

If you have some seeds (sunflower or pumpkin or mix) to hand then toast and sprinkle on top.

This can serve around 4-5 people.

18/03/2022

Seasonal health. Roasted swede.

While the oven was on to make the bean and Harissa casserole, I decided to take the opportunity to roast some veggies. It’s a good way to save on energy and avoid turning the oven on multiple times.
This dish was experimental after seeing so many recipes for roasted celeriac and roasted cauliflower I decided to try swede. It’s budget and seasonal friendly. Swede grows plentiful here in UK and is often neglected. Packed with vitamins and minerals. Also brilliant as mash with carrots.

Peeled and sliced swede, 3 red onions sliced, handful of peeled whole garlic cloves.
Marinade: Zest and juice of a lemon and an orange. 2 -3 tablespoons of olive oil. Chopped red chilli, cumin and ground coriander. Plenty of black pepper and some salt to season. Coat your swede and onion mix thoroughly.
Slow bake in the oven for at least an hour until swede is cooked and caramelised. Top with fresh chopped parsley to serve.

17/03/2022

Easy oven roasted harissa and white bean casserole.

Im often very restricted on time so one pot meals are a go too. This is a mixed veg bean casserole that turned super creamy and tasty.

Layering some chopped veg and some pulses with spices stock or water and a squeeze of harissa and tomato purée.
Slow cook in the oven for an hour or longer. So delicious, comforting and full of nutrients.

I used a mix of carrots, onion, celery, leftover green and red peppers. Chopped chilli optional. Tin of white beans. Spiced with Turmeric, cumin, Coriander, smoked paprika, salt and pepper. Drizzle couple of tablespoons of Olive oil.
Cover with water or stock.
I added squeeze of tomato puree and a spoon of harissa paste.

17/03/2022

Banana apple and walnut cake. A sweet joy during the fast.

During the month of Bahai fasting, we try to focus on food for the soul, meditation and reflection. It is a period of spiritual rejuvenation before the start of the new year which begins on the first day of spring.
But it’s also an opportunity to be more conscientious around meal times. I did have a craving for a nice banana cake! So my take is a sponge sweetened with grated apple and mashed banana. Packed with walnuts and ginger. Surprising how sweet it turned out.
It uses 3 cups of flour of choice. I used a mix of ground almonds and rice flour. Spelt would have been great.
Liquid mix was mashed banana, almond milk and some light olive oil with a little orange juice. Grate in a whole apple and add handful of walnuts, some grated ginger or ground ginger, cinnamon and mixed spice.

15/02/2022

3 ingredient beetroot salad with a citrus dressing.

Simple, local and seasonal.
Beetroot carrot and Savoy cabbage grated. You can even just dress this with some olive oil and seasoning and will still be delicious.

Dressing: zest and juice of one lemon or lime. 1 clove garlic, grated ginger, apple cider vinegar and olive oil.

Spruce it up with some optional toppings: toasted nuts or seeds. Toasted whole spices, chopped fresh herbs. Grated apple or some raisins.

13/02/2022

Seasonal health: 3 ways with Beetroot.

Local beetroot in County Antrim, found in our local budget supermarket!

Yoghurt and beetroot dip
Carrot, beetroot and Savoy cabbage slaw.
Roasted beetroot with lentils and citrus.

Basic ingredients to these 3 simple dishes consisted half a carrot and quarter Savoy cabbage needing some tlc.
A tin of lentils and a couple of satsumas and some yoghurt.
You can dress them up as much as you want or can.

Steaming the beetroot is a wonderful way to preserve flavour and nutrients. For the roasted beetroot I used couple of the steamed ones and just quickly finished off in the oven.

Individual dishes with recipes to follow.

Thank you James Lane for the delicious bread.

08/02/2022

Community Food stories.
From Mazandaran to Plymouth, food that takes you home. Thank you Arezoo Farahzad and dearest Farideh.

“ Regardless of how long we have lived here, my mum has retained her Iranian and regional identity. The dishes of Mazandaran are shared regularly with friends both Iranian and British and all backgrounds. They wont get this anywhere else and even Iranians come especially to eat this food. As Iranians we retain our regional heritage. At home we put on the music of Mazandaran and dance, honoring our identities, this is the joy!”

Traditionally served with a fried egg on top, this honey sweet squash recipe, known as ‘Kadoo Polo', is a truly localized dish, unique to the northern province of Mazandaran, bordering the Caspian Sea and the province of Gilan to the west, both known as the rice regions of Iran.

Thank you Arezoo and the Farahzad family, not only for this unique recipe but for over 40 years of friendship. Memories of countless childhood days spent in your home, surrounded by the vibrant energy that your family always created, and the incredible food your mum tirelessly cooked and lovingly shared. Your family endured so many hardships, having to leave your beloved home and start a new life here in the UK in 1977. Yet your home was always a place of love and happiness in abundance, as well as a refuge for others.

Recipe.
- Peel, cube and season a whole butternut squash or sweet pumpkin. Add generous amounts of cinnamon, some turmeric and garlic, with butter or olive oil (sweeten with sugar, optional). Bake in the oven until caramelized.
- Sautee a couple of large onions also until soft and caramelized.
Par boil some rice in salted water and strain.
- In a non stick pot drizzle some oil then create a couple of layers of Rice, cinnamon, pumpkin and onion. (Reserve some pumpkin and onion for serving)
-Put the lid on the pot and let cook and steam on a low heat for 30-40 minutes until rice fully cooked and rice is steaming hot. Serve with extra pumpkin an onions scattered on top.
-I added some toasted almonds for texture and a little saffron rice.
- Top with fried egg.
-Serve with some yoghurt, garlic pickles and herbs.

21/01/2022

Seasonal Health
Roasted parsnips with a citrus chilli glaze.

This is a simple recipe for zingy caramelised parsnips adapted from a recipe by Sabina Gheyour. Root vegetables are fantastic source of complex carbohydrates and a great alternative to potatoes. Parsnips are high in vitamin C and folate making them a perfect immune supportive food for the colder seasons. Also high in fibre they are great for digestive function.

Recipe:
Peel and chop parsnips into medium chip size. Place on a prepared oven tray and drizzle with olive oil seasoning and some fennel, coriander and cumin seeds (or any combination of your favourite spice seeds you have).
Roast for 30 minutes in preheated oven 200 fan. You’re looking for slightly browned and crisped up edges.
Whilst roasting making a citrus glaze. Zest and juice one orange or lemon (I did a combination of both)
Mix in 1-3 tablespoons of maple syrup or honey. Add a teaspoon of chilli flakes. I used korean red pepper flakes as that’s what I had.

Mix and drizzle all over your parsnips, coating as evenly as possible. Back in the oven for 10 minutes.
Sprinkle with some feta cheese chopped parsley and some tart dried berries such as cranberry or barberries.
Enjoy! We had with some poached eggs. Vegan option next day with some spicy chickpeas and little salad.

These amazing parsnips were gifted by our neighbours from their family farm.

02/12/2021

Seasonal health stories

The best reunion.

There are few words to describe the feeling of holding and seeing someone you love after a long period apart. After over two years away, half way across the world, a distance only made more unreachable by the pandemic, our daughter has flown home from South Korea.

Despite being quite homesick and needing to reconnect with family, she is longing to be back to a land, culture and people so dear to her heart.

But a good meal can always bring joy, comfort and nourishment to the body and heart. It can connect us to loved ones, memories and experiences and be meaningful in so many ways.

Today we prepared some seasonal vegetables, spiced chickpeas, and a quick pickle from cabbages still growing in the garden. She was craving middle eastern and persian flavors, but ultimately wanted to have some Bibimbap, a staple dish of rice and seasoned vegetables, some meat, often topped with an egg. With a little bit of creativity and a nice dose of korean chilli paste, we cobbled some new flavors together. The idea is to put your left over side dishes together with rice and some delicious seasoning mixed it all up and enjoy.

Muni is vegan so we had to use plant protein. Some grilled tofu would also be lovely in this if you don’t eat eggs.

Oven roasted carrot and cauliflower
Tomato, cumin and paprika chickpeas with lots of garlic.
Sauted mushrooms with sesame oil and Tamari
Quick pickled cabbage with spring onion and chilli
Some fresh greens (spinach or some rocket)

Steamed rice with sesame oil/seeds

16/11/2021

Seasonal Health.

Slow roasted Acorn and Red Kuri Squash.

Pumpkin seed, parsley and mint pesto with garlic and lemon.

Yoghurt and garlic sauce.

20/09/2021

Elderberries

Immune support, herbal syrups (and a bit of Harry Potter)

Across the hedges of the garden are overgrown fields, where neighbors walk with their dogs and come mostly to pick blackberries. The edges are surrounded by spiky and bright red hawthorns, blackberry bushes, nettles and beautiful elder trees.

Now is the time for picking the elderberries to prepare syrups and cordials. The syrup is a wonderful store cupboard remedy for immune support, flu symptoms, coughs and colds. It can be prepared warm (or cold) as a cordial. The berries contain antioxidant compounds and pigment known as anthocyanidins which can impact positively on immune function, cardiovascular health as well as insulin secretion. Elderberries are naturally high in vitamin C and A.

I don’t doubt that the bigger benefit for our immune system is being outdoors in the fresh air and sunlight, hearing the birds and connecting with friends and neighbours.

After cleaning and picking off the berries you are left with the most stunning crimson stalks.
The deep reddish purple color of the berries can also be turned into natural dyes and inks.

The magic and potency of the elder tree was brilliantly captured by J.K Rowling in the form of the elusive elder wand. Needless to say I’m a proper Potter fan.

Preparation:
Wash the berries. Pick them off the stalks using a fork and let them drop straight into a bowl or pan (or wash a second time in a colander if needed.)

Cover with water and boil for 20 minutes. Mash berries with a potato masher. Strain through a fine sieve.

Put back in the pan with some chopped ginger and raw honey or brown sugar. I used a tablespoon for the whole lot as I like the tarter flavour. Add a tablespoon of lemon juice.

Let it simmer down for another 10-15 minutes. Let it cool

Pass through a cheesecloth or fine sieve to get rid of any sediment.

Keep in the fridge and enjoy or even freeze in ice cube trays.

14/09/2021

Mixed greens and walnut pesto.

So our veg patch keeps on giving. From a small packet of seeds an abundance of vibrant and diverse edible greens have grown. But you can use any greens from spinach and herbs to rocket or watercress.

Apart from using them for salads or in cooking, making pesto from greens is a brilliant way to enjoy and preserve them. Our greens included, garlic kale, mustard leaves and rocket. Blend up with some walnuts, garlic some lemon zest and juice and plenty of olive oil.

Use Parmesan or nutritional yeast or even just some seasoning. This is such a nutrient dense pesto, and can be added to dishes from pasta and salads to soups or as a dip. I made some tomato, walnut and zaatar salad to go with it.

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Nutrional Therapy

I am a qualified and registered Nutritional Therapist and would like to introduce my new endeavour in health, wellbeing and nutrition. My passion is to engage and share learning around this immense and valuable topic, where meaningful and inspiring ideas around the healing benefits of food can be found.

Growing up in the Middle East, I've been influenced by a vast and rich cuisine and it's numerous benefits to health. As children our mum would offer advise on how to eat specific foods to cure particular ailments. These cultural roots together with the wellbeing of my family and friends, has led me to become a certified Nutritional Therapist.

I take a holistic approach to my work, in that we are all connected together on this planet. Whatever we learn or have to offer is for the benefit of all, not just ourselves. Health matters to our families, friends, neighbours and communities.

24/05/2022

25/04/2022

25/04/2022

19/04/2022

14/04/2022

13/04/2022

02/04/2022

18/03/2022

17/03/2022

17/03/2022

15/02/2022

13/02/2022

08/02/2022

21/01/2022

02/12/2021

16/11/2021

20/09/2021

14/09/2021

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