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Day 56: Cauliflower Couscous (TYOH, July 2021)

Day 56: Cauliflower Couscous (TYOH, July 2021)

This is such an easy recipe – everything goes into the food processor and you just blitz – great to take to work for a quick, healthy and tasty lunch.   Serves 2   Ingredients:   ½ cauliflower Optional: 1 fennel bulb 2 carrots 1…

Day 55: July Foraging for Nettle Seeds to make Nettle Seed & Flaxseed Crackers

Day 55: July Foraging for Nettle Seeds to make Nettle Seed & Flaxseed Crackers

Recently I wrote about foraging for Stinging Nettle seeds, which are highly nutritious and have amazing adaptogenic properties.    Now that my seeds have dried, I have passed them through a sieve to remove any twiggy bits, stems and leaves. Now I have a jar…

Day 54: Banana, Coconut & Chocolate Ice Lollies (TYOH, July 2021)

Day 54: Banana, Coconut & Chocolate Ice Lollies (TYOH, July 2021)

Here’s a lovely recipe that is dairy-free and perfect for the hot weather we have been having recently. 

 

Banana, Coconut & Chocolate Ice Lollies

 

Makes 6 lollies

 

Ingredients:

 

  • 400ml additive-free coconut milk 
  • 2 bananas 
  • 1 tbsp. good quality vanilla extract 
  • 75g dark chocolate – 85% or higher (dairy-free) 
  • 50g coconut oil 
  • Desiccated coconut 
  • Chopped nuts 

 

Method:

 

  1. Blend the bananas, coconut milk and vanilla extract in a blender or food processor. Pour into 6 lolly moulds and freeze for at least two hours. 
  2. Melt the dark chocolate and the coconut oil in a glass bowl over a pan of boiling water. 
  3. When the chocolate mixture has melted, remove the lollies from their moulds and hold them over the chocolate bowl while you ladle over the chocolate. Sprinkle each one immediately with either desiccated coconut or chopped nuts as the chocolate shell will freeze solid in about 30 seconds. 
  4. If not eating immediately, lay on a baking tray and place back in the freezer until you want to serve. 

 

If you want a really low carb version of these lollies I have also made them by blending a tin of coconut milk with a handful of desiccated coconut and a teaspoon of vanilla paste and then freezing. Very slightly sweet, you could also add a little stevia if you wanted a sweeter taste.

 

FREE JULY RECIPE BOOK

 

I’ve been putting together a few seasonal recipes in a book for you to download.

 

You can get it by visiting my online store.

I have lots of other freebies there too.

 

Until tomorrow,

 

Chloe x

 

About Me

Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous! 

I help women who are FED up of being overweight, addicted to sugar and feeling tired ALL THE TIME to lose weight and optimise their health by fixing hormonal, digestive, autoimmune and energy issues.

 

My step-by-step programme, Revitalise, will help you lose weight, get back your energy, restore vitality and create lifelong health using the power of beautiful & delicious REAL FOOD. 

 

I’m here to make it easy for you to eat healthy, delicious food without counting calories or feeling deprived. You’ll reset your relationship with food, shift your mindset and build new habits for a complete health transformation!

 

 

Disclaimer: All information provided is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing. I am a nutritional educator and do not dispense medical advice nor prescribe treatment. While nutritional support can be an important complement to your medical care, a nutritional therapy program is not a substitute for the diagnosis, treatment, or care of a disease, illness, or injury by a medical provider. Nutritional evaluations and lifestyle assessments are not intended for the diagnoses of disease. 

 

Disclaimer: chloearchard.com is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk. Buying through our affiliate links does not cost you anything but helps us keep this website up and running. Thank you!

 

All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. chloearchard.com will not accept responsibility for the actions or consequential results of any action taken by any reader.

 

The material in this blog post may include information, products or services by third parties. Third Party Materials comprise of the products and opinions expressed by their owners. As such, chloearchard.com does not assume responsibility or liability for any Third Party material or opinions. The publication of such Third Party Materials does not constitute our guarantee of any information, instruction, opinion, products or services contained within the Third Party Material. Publication of such Third Party Material is simply a recommendation and an expression of our own opinion of that material.

Day 53: Foraging for Common Hogweed Florets (TYOH, July 2021)

Day 53: Foraging for Common Hogweed Florets (TYOH, July 2021)

Common hogweed is one of my favourite wild plants to forage. It’s tasty and abundant. You do have to be careful when picking common hogweed as you could get it confused with giant hogweed which is toxic.    Giant hogweed and common hogweed have quite…

Day 52: July Food – Courgettes with Spicy Lamb Mince (TYOH)

Day 52: July Food – Courgettes with Spicy Lamb Mince (TYOH)

Serves 2                                                                                                                                           Ingredients:   2 large courgettes or 4 smaller courgettes  500g lamb mince  1 tbsp. extra-virgin olive oil  1 red onion, chopped  2 tsp. ground cumin  2 tsp. ground coriander  ½ tsp. ground cinnamon  1 fresh green chilli, finely chopped  5cm piece fresh…

Day 51: A Summer Tomato Gazpacho (TYOH, July 2021)

Day 51: A Summer Tomato Gazpacho (TYOH, July 2021)

Gazpacho is a wonderfully vibrant summer dish that really wakes up the taste buds on a hot summer’s day. It is one of my favourite things to eat for lunch in the summer.

 

It is essentially a chilled tomato soup, flavoured with whatever else is at hand; here I have used fennel and red pepper as additional flavours, but you can use most anything so long as tomato is the dominant flavour.  

 

Ingredients:

 

  • 1 kg fresh ripe tomatoes, roughly chopped 
  • 2 medium onions, finely chopped 
  • 3 cloves of garlic, crushed 
  • 3 sticks of celery, finely chopped 
  • ½ bulb of fennel, finely chopped 
  • 2 sweet red peppers, deseeded and finely chopped 
  • 1 cucumber, finely chopped 
  • Extra virgin olive oil 
  • Unrefined sea salt 
  • Freshly ground black pepper 
  • Juice of 1 lemon 
  • A little fresh basil, oregano or thyme to serve 

 

Method:

 

  1. Reserve a couple of handfuls of the diced vegetables (not the garlic) to garnish the soup with at the end. 
  2. Gently heat a good 2-3 tablespoons of olive oil in a deep pan until it begins to give off its aroma – don’t overheat or it will lose its flavour. Add a good pinch of salt and a couple of turns of black pepper, leave for 10 seconds, then add the onion. 
  3. Sauté the onion until soft and translucent (the key with all of the ingredients in this dish is to cook them gently to release all of their flavoursome sugars), and then add the fennel, garlic, celery, and red peppers. Cook for a further 10 minutes on a gentle heat, until everything is nicely softened. 
  4. Add the tomatoes and allow them to gently cook down in the pan for 5-6 minutes before adding a little cold water – around 350ml or so. Bring to the boil and then turn down the heat and allow it to simmer for 10 minutes. Remove from the heat. Add the cucumber. 
  5. Pour the contents into a blender and process until smooth. Check the seasoning and adjust as necessary. 
  6. Transfer the gazpacho into a fresh container and allow to cool to room temperature before placing in the refrigerator to chill. For best results chill for a good 3-4 hours before serving. 
  7. To serve, spoon a serving of gazpacho into each bowl or glass, scatter over the reserved diced vegetables and finish with a drizzle of good olive oil, a squeeze of lemon juice, and fresh herbs. 

 

FREE JULY RECIPE BOOK

 

I’ve been putting together a few seasonal recipes in a book for you to download.

 

You can get it by visiting my online store.

I have lots of other freebies there too.

 

Until tomorrow,

 

Chloe x

 

 

About Me

Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous! 

I help women who are FED up of being overweight, addicted to sugar and feeling tired ALL THE TIME to lose weight and optimise their health by fixing hormonal, digestive, autoimmune and energy issues.

 

My step-by-step programme, Revitalise, will help you lose weight, get back your energy, restore vitality and create lifelong health using the power of beautiful & delicious REAL FOOD. 

 

I’m here to make it easy for you to eat healthy, delicious food without counting calories or feeling deprived. You’ll reset your relationship with food, shift your mindset and build new habits for a complete health transformation!

 

 

Disclaimer: All information provided is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing. I am a nutritional educator and do not dispense medical advice nor prescribe treatment. While nutritional support can be an important complement to your medical care, a nutritional therapy program is not a substitute for the diagnosis, treatment, or care of a disease, illness, or injury by a medical provider. Nutritional evaluations and lifestyle assessments are not intended for the diagnoses of disease. 

 

Disclaimer: chloearchard.com is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk. Buying through our affiliate links does not cost you anything but helps us keep this website up and running. Thank you!

 

All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. chloearchard.com will not accept responsibility for the actions or consequential results of any action taken by any reader.

 

The material in this blog post may include information, products or services by third parties. Third Party Materials comprise of the products and opinions expressed by their owners. As such, chloearchard.com does not assume responsibility or liability for any Third Party material or opinions. The publication of such Third Party Materials does not constitute our guarantee of any information, instruction, opinion, products or services contained within the Third Party Material. Publication of such Third Party Material is simply a recommendation and an expression of our own opinion of that material.

 

Day 50: Why Kefir is a Fantastic Probiotic Superfood (TYOH, July 2021)

Day 50: Why Kefir is a Fantastic Probiotic Superfood (TYOH, July 2021)

KEFIR – A FERMENTED “SUPERFOOD”   I would personally class kefir as a superfood, and here’s why: the various types of beneficial microbiota contained in kefir make it one of the most potent probiotic foods available.   It contains many different strains of not just…

Day 49: July Foraging – Nettle Seeds – a Superfood (TYOH)

Day 49: July Foraging – Nettle Seeds – a Superfood (TYOH)

One of the first plants I learnt how to forage and one of my favourite wild plants are Stinging Nettles! Urtica dioica is a plant that needs little introduction.    Most children recognise nettles and avoid them to prevent their itchy sting. Nettle is a…

Day 48: Ideas for Feeding Your Family a Whole Foods Diet on a Budget

Day 48: Ideas for Feeding Your Family a Whole Foods Diet on a Budget

You can eat healthy, unprocessed foods even if you are on a budget, by buying simple, wholesome ingredients, readily available in all UK supermarkets.

 

Often a big criticism of eating healthily and eating real and wholefoods is that it’s “too expensive”. So we wanted to see if you can feed a family of 4 for a week, buying unprocessed foods from the UK supermarkets, for £50 or less.

 

We visited Sainsbury’s and LIDL, and bought similar items from both. We bought meat and fish, full-fat dairy, eggs, oats and rice and 20 different types of fruit and vegetables (ASDA also sell a wonky veg box for £3.50 in some of their stores which is another way to get cheap fruit and veg as the vegetables are just the ones that aren’t perfectly shaped etc.)

 

So – Can You Feed a Family of 4 on Natural Unprocessed Foods for £50 or Less?

 

Yes (just about)! Our shop from Sainsbury’s came in at £50.07 and our shop from LIDL came in at £36.01. 

 

 Here are my 5 top tips for eating Healthy on a Budget

 

  1. Buy seasonal fruit and vegetables. In season, vegetables and fruit are always cheaper. Insert image of seasonal fruit and veg made in canva. Apples and bananas are always cheap and readily available so these are good options for your weekly shop.
  2. Buy frozen berries and other frozen veg. Frozen berries are a lot cheaper than fresh berries and are great for smoothies. You can get big bags of frozen broccoli and cauliflower that will do several meals and are cheaper than fresh. The vegetables are frozen when in season and soon after being picked so retain good amounts of nutrients.
  3. Buy frozen or tinned fish instead of fresh.
  4. Buy organ meats. Organ meats are highly nutritious yet very cheap. We would always recommend buying organic and free-range organ meat.
  5. Buy cheaper cuts of meat, they tend to be more nutritious and if you cook them slowly will make delicious stews. Buying cheaper cuts of meat means you may also be able to afford grass-fed/free-range or organic meat. See below for the cheapest cuts of meat for cheap meals.

 

A Note on Buying Organic Produce and Grass-Fed Meat

 

For the shops we did in Lidl and Sainsbury’s we didn’t buy organic produce, as we wanted to try and stick to a low budget and show that it is possible to eat unprocessed whole foods even if you don’t have a huge food budget. The average weekly spend on food in the UK is £83.60 and we managed to shop in Sainsbury’s for £50.07 and LIDL for £36.02. 

 

If you can afford it, we would always recommend buying organic produce. If you can’t justify the extra cost you should make sure you thoroughly wash and dry all your fruit and veg when you get it home from the shops to remove as much pesticide residue as possible, and peel all veg such as potatoes and carrots. 

 

You may find that buying an organic veg box from somewhere like Abel and Cole is cheaper than buying organic from the supermarket.

 

We also recommend that you buy grass-fed meat if you can afford it. Go for cheaper cuts (see below). You don’t need to eat a lot of meat to get the nutritional & health benefits, and you should aim to fill at least half (but ideally three quarters) of your plates at mealtimes with vegetables.

 

The Cheapest Cuts of Meat to Eat Healthy on a Budget

 

 All prices as of 20/04/16 from www.ocado.com

 

Organ Meats

  

Waitrose/Ocado sell organic chicken livers for £6.73 per kg. Organ meats such as liver are some of the most nutrient-dense foods on the planet, and are reasonably priced too.

 

Pork

 

Pork belly is one of the cheapest cuts of pork and is really delicious. Try to buy organic or at least free-range pork – Waitrose/Ocado sell free-range pork belly joints for £7.99 per kg. Pork tenderloin is also reasonably priced.

 

Beef for Stews and Casseroles

 

Shin of beef is a cheap and tasty cut for making beef stews and casseroles. Eversfield organic & grass-fed (Pasture for Life certified) shin of beef is currently £11.95 per kg whereas beef marked more generally as ‘stewing beef’ or ‘braising beef’ is more expensive at £13.60 per kg. Beef cheeks and oxtail are also cheap cuts that work well with long, slow cooking.

 

Steak

 

One of the cheapest cuts of steak is flank steak. It can be tough if you overcook it, but serve it rare and it’s delicious and flavourful.

 

Mince

 

The higher the fat percentage in the meat the cheaper it is. Eversfield Organic sell pork, beef and lamb mince. Pork is the cheapest at £12.10 per kg. Their grass-fed beef mince is £13.73 per kg and their grass-fed lamb mince is £14.23 per kg.

 

Bone Marrow

 

Bone marrow is extremely nutrient dense and Waitrose/Ocado sell 170g for 99p. Add to stews to make them richer or add to burgers for a delicious extra meaty flavour.

 

Chicken

 

Chicken Wings are one of the cheapest ways you can buy chicken – for example Eversfield Organic Chicken Wings are currently £4.97 per kg whereas their organic chicken legs are £8.77 per kg and breasts are £20.78 per kg.

 

Lamb

 

Lamb does tend to be one of the more expensive meats, but shoulder, breast and chump are the cheaper cuts to go for.

 

Turkey

 

A whole turkey is expensive (especially at Christmas) but during the rest of the year you can pick up turkey mince and escalopes relatively cheaply. Turkey mince is great for meatballs & burgers.

 

Meat in order from cheapest to most expensive

 

Under £5 per kg

Chicken Livers £2.50 per kg (not recommended, we recommend only organic/free-range livers)

Chicken Wings £2.95 per kg

Chicken Legs £3.00 per kg

Chicken Drumsticks & Thighs £3.00 per kg

20% fat Beef Mince £4.00 per kg

Organic Chicken Wings £4.97 per kg

 

Under £10 per kg

Pork Tenderloin Fillet £5.62 per kg

Pork Belly Joint £5.99 per kg

Pork Loin Steaks £6.67 per kg

Organic Chicken Livers £6.73 per kg

Organic Chicken Drumsticks & Thighs £8.35 per kg

Organic Chicken Legs £8.77 per kg

 

Under £20 per kg

Organic Beef Mince £10.99 per kg

British Leg of Lamb £11.00 per kg

Organic & Grass Fed Shin of Beef (stewing beef) £11.95 per kg

Free-Range Pork Tenderloin Fillet £12.99 per kg

Organic & Grass Fed Beef Mince £13.73 per kg

Organic Pork Tenderloin Fillet £14.99 per kg

 

More than £20 per kg

Organic Chicken Breasts £20.78 per kg 

 

Here are some quick, easy, healthy and cheap meal ideas which are family friendly

 

Breakfast 

 

  • Porridge made with water or oat milk (dairy-free) or whole milk
  • Overnight oats 
  • Fried potatoes with eggs – fried, poached, scrambled or boiled 
  • Banana pancakes with extra fruit 
  • Full-fat yogurt with fruit (bananas, apples and pears are usually cheapest.)

 

Lunch

 

  • Carrot sticks with snack pots of hummus, chopped up cubes of cheddar cheese, a piece of fruit (bananas, apples and pears are usually cheapest), raisins, nuts, coconut flakes, oatcakes
  • Homemade soup with homemade sourdough bread. You can pick wild greens for free (nettles, dandelion etc) and make a nutritous wild green soup very easily. 
  • Frittata / Spanish omelette made with eggs, potatoes and onions. If you want to add highly nutritious greens for free go out and pick some stinging nettles (wear rubber gloves!) or dandelion leaves and add these to your frittata. 

 

Dinner 

 

  • Bolognese served with cabbage
  • Shepherd’s pie with peas
  • Sausage and mash or one-pan sausages and peppers 
  • Vegetable chilli or vegetable curry with rice
  • Fishcakes with broccoli and peas
  • Roast chicken & then turn the leftovers into a nutritious chicken soup or chicken pie
  • Tuna salad made with tinned tuna and served with homegrown pea shoots, cress, cucumber, grated carrot, tomatoes, tinned sweetcorn

 

Until tomorrow,

 

Chloe x

 

About Me

Hello, I’m Chloe. I’m a nutrition and health coach and I’m on a mission to inspire & support women so they can go from feeling fatigued to feeling fabulous! 

I help women who are FED up of being overweight, addicted to sugar and feeling tired ALL THE TIME to lose weight and optimise their health by fixing hormonal, digestive, autoimmune and energy issues.

 

My step-by-step programme, Revitalise, will help you lose weight, get back your energy, restore vitality and create lifelong health using the power of beautiful & delicious REAL FOOD. 

I’m here to make it easy for you to eat healthy, delicious food without counting calories or feeling deprived. You’ll reset your relationship with food, shift your mindset and build new habits for a complete health transformation!

 

Disclaimer: All information provided is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing. I am a nutritional educator and do not dispense medical advice nor prescribe treatment. While nutritional support can be an important complement to your medical care, a nutritional therapy program is not a substitute for the diagnosis, treatment, or care of a disease, illness, or injury by a medical provider. Nutritional evaluations and lifestyle assessments are not intended for the diagnoses of disease. 

 

Disclaimer: chloearchard.com is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk. Buying through our affiliate links does not cost you anything but helps us keep this website up and running. Thank you!

 

All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. chloearchard.com will not accept responsibility for the actions or consequential results of any action taken by any reader.

 

The material in this blog post may include information, products or services by third parties. Third Party Materials comprise of the products and opinions expressed by their owners. As such, chloearchard.com does not assume responsibility or liability for any Third Party material or opinions. The publication of such Third Party Materials does not constitute our guarantee of any information, instruction, opinion, products or services contained within the Third Party Material. Publication of such Third Party Material is simply a recommendation and an expression of our own opinion of that material.

 

Day 47: Thoughts on the National Food Strategy (TYOH, July 2021)

Day 47: Thoughts on the National Food Strategy (TYOH, July 2021)

This week the National Food Strategy was published. The National Food Strategy is an independent review commissioned by the government to set out a vision and a plan for a better food system.   It is intended to be an overarching strategy for the government,…