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Avocado & Sourdough Toast

Avocado & Sourdough Toast

Serves 1  Time to prep: 5 minutes Nutrition per serving: Calories: 501kcal  Carbs: 37g  Protein: 10g  Fat: 33g  Fibre: 9g   Ingredients  1 ripe avocado  ½ lemon  Big pinch chilli flakes  2 slices sourdough bread  Good drizzle extra virgin olive oil  Method  Cut...

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How to Get Omega 3 Without Fish

How to Get Omega 3 Without Fish

Talk to a biochemist and they will tell you that omega 3 is a polyunsaturated fatty acid. That means that it is a type of fat with a distinctive chemical structure consisting of double molecular bonds. The name omega 3 refers to the distance between the tail of the...

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Cheesy Fish Pie with Kale

Cheesy Fish Pie with Kale

Serves 4  Time to cook: prep 10 minutes, cook 45 minutes Nutrition per serving: Calories: 634kcal Carbs: 31g Protein: 42g Fat: 37g Fibre: 4g    Ingredients  400g Maris Piper potatoes , cut into chunks  1 tbsp butter  1 tbsp flour  400ml whole milk, plus 1 tbsp  1...

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What Are Healthy Vitamin D Levels?

What Are Healthy Vitamin D Levels?

Like other vital nutrients, it is important to ensure you get enough vitamin D. Low levels can affect your health and wellbeing in significant ways. But before we discover how and why, we need to answer a more basic question.    Just what is vitamin D and why do...

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Chicken Thighs with Sweet Potato, Courgettes & Feta

Chicken Thighs with Sweet Potato, Courgettes & Feta

Serves 3-4  Time to cook: 25-30 minutes Nutrition per serving: Calories: 496kcal Carbs: 32.9g Protein: 26.3g Fat: 27.4g Fibre: 6.2g Ingredients  4 free-range skin-on chicken thighs, skin slashed  2 medium-large sweet potatoes, cut into wedges (skin on)  3 tbsp olive...

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Thai Spiced Chicken & Leek Soup

Thai Spiced Chicken & Leek Soup

Serves 4  Time to cook: 20 minutes Nutrition per serving: Calories: 379kcal Carbs: 23g Protein: 27.5g Fat: 18.6g Fibre: 4.6g Ingredients  1 tbsp toasted sesame oil  2 garlic cloves, crushed  4cm piece fresh ginger, grated  1 red chilli, finely chopped, plus extra,...

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Slow-baked Meatballs

Slow-baked Meatballs

Serves 6  Time to cook: 40 minutes, oven time 90 minutes  Nutrition per serving:  Calories: 425kcal  Carbs: 14.8g  Protein: 28.8g  Fat: 26.2g  Fibre: 2.7g Ingredients  For the Meatballs  250g British beef mince  250g outdoor reared pork mince  100g pancetta, finely...

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Are Carbs Bad For You?

Are Carbs Bad For You?

One of the most common pieces of dietary misinformation is that carbohydrates are bad for you. So are carbs bad for you or not? There’s a lot to unpack around that because it has led millions of people into the wrong idea about what to eat – and why. Today we’re...

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Help-yourself Tuna Rice Salad

Help-yourself Tuna Rice Salad

Serves: 8 Cook time: 30 minutes Nutrition per serving: Calories: 328kcal Carbs: 49g Protein: 14g Fat: 10g Fibre: 2g Ingredients: Approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice) 400g tuna in springwater 200g frozen petits pois, defrosted 2 red peppers,...

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Pasta with tomato, anchovy & rosemary sauce

Pasta with tomato, anchovy & rosemary sauce

A delicious recipe and the use of anchovies adds a subtle rich salty-savoury flavour and heart healthy omega-3 fatty acids. Serves: 4-6 Cook time: Prep 10 minutes & cook 40 minutes   Ingredients: 3 tbsp olive oil 30g butter 1 small tin anchovies in oil,...

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Focus on Fat

Focus on Fat

Fat is a source of essential fatty acids, which the body cannot make itself. Fats and oils are made up of molecules of fatty acids which can be saturated or unsaturated.  Fat has a number of important functions in the body: Fat is a valuable energy source The membrane...

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How to improve your vitamin B12 levels

How to improve your vitamin B12 levels

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin. It must be taken in through the diet; it is naturally present in some foods, added to others and is available as a dietary supplement and prescription medication. It is required in the body...

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Smoked salmon omelette

Smoked salmon omelette

Serves: 2 Cook time: Less than 10 mins   Ingredients: 4 large eggs (201g) 1 courgette, grated (158g) Handful of chopped fresh chives (17g) Small knob of butter (36g) 100g smoked salmon (100g)   Method: Beat eggs in a bowl with a little water, mix in...

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The best food sources of vitamins

The best food sources of vitamins

Vitamins help our bodies grow and develop normally. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. Knowing about different vitamins and what they do can help you to make sure you get enough of the vitamins that you need. There...

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Improving Your Vitamin D Levels

Improving Your Vitamin D Levels

Vitamin D is a fat-soluble vitamin and is often known as the ‘sunshine’ vitamin as it is the only nutrient, which the body makes from direct sunlight on the skin. Vitamin D obtained from the sun, and equally from food or supplements, needs to be converted in the body...

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Perimenopausal? Your diet can help you

Perimenopausal? Your diet can help you

The perimenopause is a condition that occurs prior to the full-blown menopause itself. Just like the full menopausal state, there is no known ‘cure’ for the perimenopause. To help yourself if you are suffering, changes in diet will be the only way to cope with your...

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