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www.MoreThanMeat.co.uk – Goes live!

After what seems like a whirlwind few weeks, my new Web site www.morethanmeat.co.uk is now live.

 

Please go and take a look and let me know what you think.  For the time being you cannot order directly on-line as we want to try out a number of temperature controlled packaging options as well as a number of couriers.  If you do want some products and you are in the UK – let me know and we will see what we can do to accommodate your request.

 

Also – if you are local to Tunbridge Wells then come on down to the Pantiles Farmers Market where you can try the product and buy them to consume onsite or enjoy at home.

 

We are selling our More Than Beef Burgers as well as the More Than Lamb casserole.  In addition there are a number of new products in the planning stages, including a square sausage – well we like to be different and sausage rolls – so watch this space, or look out for them on www.morethanmeat.co.uk

 

Apologies for all my followers here that I have not been able to keep up the blogs and recipes, but as you may imagine the work on getting More Than Meat to market has been all consuming in addition to still working for Nomis 3 days per week.

 

Thanks for your continued support.

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The A-Z of Plantalicious Ingredients – L Is for Lemon

The sour taste of lemons causes this fruit to get the reputation of being acidic. The truth is that, in the body at least, lemons are alkaline and can do a lot to help balance out an acidic body. So while the juice can work well as a cleaner in its acidic state outside of the body, inside it counter acts sugars (which actually create an acidic body state) and can even help to ward off certain types of cancer.

Whether your goal is to lose weight or to detox your system, lemons can be of assistance. They are great for everything from your brain to your bowel. Plus, lemons are versatile and work as a garnish, a dressing, a drink, a dessert, and more! What other health benefits make lemons an indispensable part of a plant based diet?

Some of the many health benefits derived from lemons include:

  • Lemons are great as part of a cleanse. They help the liver to get rid of solvents. Just a little bit of lemon water each morning can help break down uric acid and other toxins in the body.

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  • Do you have a problem with kidney stones, gall stones, or other calcium buildup issues? Lemons break down calcium and can help to keep calcium deposits from forming within the body.
  • Lemons also can destroy many bacterial diseases such as typhoid and malaria. It’s one of the reasons that lemon is used in cleaning products (not just the lovely scent). It performs the same job in the body, helping the immune system to ward off deadly intruders.
  • We all know that carrots are good for vision, but lemons have positive eye effects too. Rutin is the lemon component that can improve eye disorders like diabetic retinopathy.
  • Lemons are full of antioxidants which fight free radicals in the body. In fact, there are 22 different cancer fighting agents found within lemons.
  • The digestive system gets help from lemons as well. Lemons can help to ward off constipation, thus keeping the colon cleaned out. Also, lemons are known for being able to kill certain intestinal parasites.
  • The vitamin C in lemons is not only an antioxidant and a liver cleanser, but it also helps to speed up metabolism. High vitamin C content is what makes lemons useful for weight loss diets.
  • Another little known fact is that lemons are high in potassium. This is a vital mineral for heart health. It helps keep the blood pressure lower by reducing stress. Potassium is also important in counteracting dehydration.

Are you a lemon fan?  What is your favourite way of consuming these wonderful little yellow nutritional powerhouses?

Note of caution – unless lemons are marked as “unwaxed” always wash them in warm water to remove the wax, as you would with any citrus fruit.

Tips:

  • To get the most juice out of them, pop in a microwave for 30-60 secs and then gently roll them on a chopping board or counter top.  Then pierce in the centre and gently squeeze to get some of the juice out, before cutting in half and juicing.
  • Add a few drops of lemon juice to soups etc it helps you cut down on salt
  • Fresh Lemon and Mint with ice is a wonderful refreshing and hydrating drink when its hot
  • Start your day with a glass of warm water and lemon juice to kick-start your body

 

 

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The A-Z of Plantalicious Ingredients – K Is for Kale

If you’ve spent any amount of time on a plant based diet or juicing, then you know that kale is a staple for providing the nutritional benefits to have energy on a day to day basis. Kale has all sorts of nicknames that hail it as everything from a vegetarian or vegan’s meat to the nutritional powerhouse of greens.
Whether you are trying to detox or lose weight, kale has what you need. It’s a great immune system booster. Making kale a regular part of your diet can even improve the condition of your skin, nails, and hair. What are the secrets that kale holds which make it the perfect plant for everything from fighting off disease to improving your vision?
Just some of the many benefits of kale include:
• An aid to digestion, kale contains 5 g of dietary fiber per serving. With no fat and only 36 calories per cup, kale is gentle on the digestive tract and will help keep a person regular.
• The letter K stands for kale on our A-Z list, and kale also stands for K, vitamin K that is. Whether you are concerned about clotting properly, fighting off the effects of Alzheimer’s, or want to protect yourself from certain forms of cancer, vitamin K has to be in your nutritional alphabet. Kale is a great source.
• Vitamin A also abounds in kale, giving a huge boost to your eyes, and helping to prevent optical disorders.
• Kale also contains both vitamin D and calcium. It’s a 1-2 punch for healthy teeth and bones, since the vitamin D improves calcium absorption. Plus, vitamin C provides additional benefits for the cartilage and joints.
• Kale gets the nickname beef, but that’s really not fair to the kale. Kale actually has more iron than red meat. Iron helps to fend off anemia, and it also plays a vital role in helping oxygen to get to all parts of the body.
• Omega-3 fatty acids make kale a great food for fighting inflammation. Omega-3 and omega-6 are also vital for the skin, making it appear vibrant by healing from the inside out. Hair and nails also need these fatty acids to thrive.
• Any sort of detox should include kale in some form. It contains both fiber and sulfur. It’s great for the liver and for the colon, detoxing the whole body instead of just one system.

Quick recipe tips, if you have some Kale in the fridge and happen to have made some hummus in your blender, scrape it out, but leave some residue. add some water, lemon juice or vinegar, (apple cider is my preference) and some garlic, salt and pepper, and whizz and you have a delicious creamy dressing for your kale salad).
Pop a few Kale leaves in your smoothie to “beef” it up a bit.

Love it or hate it? Share your thoughts and favourite Kale recipes in the community pages.

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Copyright: west1 / 123RF Stock Photo

The A-Z of Plantalicious Ingredients – J Is for Jerusalem Artichoke

Have you seen them?  These nobbly little bundles of delicious nutyness?  Jerusalem Artichokes are only around for a short season in the UK, but if you can get them, buy them.  They are so delicious and worth the effort needed to prepare them.

You may know Jerusalem artichokes by their alternate or US name, Sunchokes. Don’t confuse these with the artichokes that are prevalent in Italian cuisine. Jerusalem artichokes are a root vegetable and look like a cross between a potato and ginger root.

Also, don’t let the misnomer fool you. Jerusalem artichokes aren’t imported from Israel. In fact, they aren’t imported at all. This starchy vegetable is native to the UK as well as North America. Sunchokes have a delicious earthy and nutty flavor similar to jicama (a European root veggie).

So why should Jerusalem artichokes be in your a-z plant vocabulary? It’s a great way to get the carbs that you need without the fat and cholesterol. And the starch isn’t the only carb in Jerusalem artichokes. There is plenty of dietary fiber too.

Here are some more nutritional benefits of Jerusalem artichokes:

  • This root veggie fights constipation by helping the gut to hang onto moisture. Staying regular cleans toxins from the gut area and may help to prevent certain types of cancer.
  • Anti-oxidant vitamins abound in Jerusalem artichokes. Vitamins A, C, and E are all antioxidants making this a cancer fighting vegetable. Antioxidants also help reduce inflammation and can reduce the length of time that the common cold lasts.
  • Potassium is a vital mineral for helping the body not to dehydrate as well as for maintaining good heart health. Jerusalem artichokes get you 9% of the potassium that you need in a day with every 100 gram serving.
  • Iron is a mineral that is vital to the circulatory system. It helps in the production of red blood cells and guards against anemia which can cause fatigue and muscle weakness. A serving of sunchokes gets more than 2/5 of what you need in a day. No other tuber or root can match up to that.
  • Other vitamins and minerals in this vegetable include vitamin B, electrolytes, and copper.
  • They can also help you to boost the protein in your diet with 3 grams of protein per serving.
  • Prebiotics help to feed your body’s natural probiotics and keep them healthy. Sunchokes are filled with inulin, a prebiotic which may help your body’s probiotics to thrive, thus benefiting digestion. Don’t confuse inulin for insulin. Jerusalem artichokes do not reduce blood sugar. They may not raise it as much as other carbs, however, because inulin doesn’t metabolize like other carbohydrates. It’s actually an effective sweetener (saccharin) for diabetics.

So now you know how good they are for you, what do you want to do with them?

The first thing is to wash them, just ensure that you get rid of all the dirt.  There is no need to peel them – Life is too short!

Always cook them in acidulated water (just add a few drops of lemon juice) as otherwise they will discolour.

You can use them to make a really silky and delicious nutty soup – it’s the sort of thing that is so good, you could serve it to guests.

You can also just steam them, mash/purée them or roast them.

Let me know if you find them and how you cook them.

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The A-Z of Plantalicious Ingredients – I Is for Iceberg Lettuce

Iceberg Lettuce

Iceberg lettuce is sort of the black sheep of the lettuce family. It’s one of those most ignored foods, so often taken for granted and stuffed in a bun with a burger to make it “look healthy”.  As a child, it was a staple in our house, along with tomatoes and cucumber for a “British Salad”.  So why does it get honorable mention in our A-Z list? Do we just not have anything else that starts with the letter I?

Actually, iceberg lettuce has plenty of nutrients. It just doesn’t have quite as many as some other forms of lettuce. The fact is though that iceberg lettuce is tasty, and it has a delightful crunch that can be just what you need when you are craving an unhealthy snack.

Take this as an example of the benefits of eating iceberg lettuce. Just 2 cups of iceberg lettuce on a daily basis can help you to get about a third of the vitamin K that you need each day. This vitamin is important for clotting and for bone health, and that’s just one of the benefits of this type of lettuce that gets a bad rap.

Check out these facts about the nutritional benefits of iceberg lettuce:

  • It’s a low calorie food. An entire cup of iceberg lettuce only has 11 calories.
  • It may be able to help keep you regular thanks to a high dietary fiber content.
  • Iceberg lettuce contains minerals such as magnesium (also good for the digestive tract), potassium (excellent for hydration and for your heart), manganese, calcium (important for teeth and bones), and phosphorus.
  • High iron levels help your body to produce red blood cells. That makes iceberg lettuce a nice pick me up in the morning.
  • It’s also good in the evening. Iceberg lettuce helps to relax the body, especially the eyes. Some have used iceberg lettuce as a natural cure to insomnia.
  • A serving of iceberg lettuce will get you 9% of the vitamin A that you need for the day, 4% of your vitamin C needs, and provides as much as 2% of other vital vitamins like B6 and thiamine.
  • Pregnant women can benefit particularly from iceberg lettuce because it contains folate. This along with vitamin A are important in preventing eye problems which can accompany pregnancy.

So given this, don’t leave it on the shelf.  Pick one up, chop it up, add some other veggies, a few nuts or seeds, some avocado and a splosh of balsamic vinegar for a delicious and healthy, filling and fibre full Plantalicious salad!

Another idea is to use the natural shape of the leaves as serving cups – just load them with some finely chopped veggies, maybe some chinese vegetables with water chestnuts and a drop of tamari or soy sauce – YUM – Plantalicious canapes!

 

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EatMorePlants – “I can’t! It’s Too hard” – 66% is better than nothing – The 2/3rd-1/3rd Plan

The hashtag that I use on Twitter is #EatMorePlants.

 

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A lot of people say that going plant-based or vegan for health reasons is a big leap.

 

 

Really?  A big leap?

  • What a bigger leap than taking medications like statins daily for the rest of your life?
  • A big leap compared to a lifetime of diabetes?
  • A big leap compared to cancer treatments that ravage the body?

 

I believe that food is our medicine and that we can radically improve our health. I know this not because my yoga teacher told me or from advice from someone down the pub. I know this for myself. I have seen and felt the changes in my body.

 

I’m still a “work in progress” but I know from my shrinking waistline, my increased energy and my remarkable change in my performance at the gym.

 

But, is it a case of “all or nothing”?  For me, it was a conscious choice to change my diet to eating a 95-98% plant-based diet in order to redress much of the harm that years of both overeating and poor food choices had caused.

 

For each of us, what we eat and how we fuel our bodies is a personal choice.  I do not for one moment presume to tell anyone what they should or should not eat.  What I do is to share my experience and knowledge and leave people to make up their own choice.  I am often asked for advice.  The best advice that I can give is to find something that works for you and that you feel comfortable with.  I am happy to help and support anyone regardless of their diet or beliefs around food.

 

Eating more plants for me is something that I believe in, based on what I have learned.  There is a strong body of evidence that eating a no added fat, whole-food, plant-based diet can not only prevent but reverse a number of chronic diseases.  I would rather choose to do this then take pills for the rest of my life.  I’m not perfect in my food choices, I love the occasional cake or plate of chips, but I am doing the best I can.  I’m sure that if I were more diligent about my food choices especially when eating away from home that I would weigh less than I do now.  It is my choice to eat as I do, knowing that for every choice I make there is a repercussion.  The food I consume either contributes to improving my health and well-being or not.

 

So what are you prepared to do for the sake of your own health?

 

I am not suggesting that you go plant-based overnight, but that you consider a few changes that you could make in order to “test the waters”.  I’ve found that when I consistently eat what I consider to be “clean” food that I feel better, brighter, happier, my skin glows and I have lots of energy.  It is not “rocket science” or even “rocket salad” its basic chemistry, our body is a sophisticated machine and reacts and performs based on what we choose to fuel it with.  Think of fueling your car with waste oil, what’s the likely result?

 

So how about trying to see what challenges you could make to improve your health and well-being?

 

Here’s an idea that I came up with the other day – The 2/3rd-1/3rd plan.  

 

The 2/3rd-1/3rd plan is an easy way to achieve change in your diet.

 

Monday to Friday you eat a 2/3rd’s plant-based diet where you have a plant-based breakfast, such as a smoothie or fruit, or oats etc., a huge veggie salad for lunch (or dinner) and your regular dinner (or lunch) and do that for 5 days a week?

 

At weekends you eat a 1/3rd plant-based diet where only 1 meal per day is plant-based – most people find the easiest one to be breakfast, but switch it around to suit you.

 

Over the course of 4 weeks you will have eaten a plant-based diet for almost 16 days out of 28 in total!  It’s that easy.

 

There are lots of materials on the site to support you, such as the recipes, the free Plantalicious 3 Day Challenge e-book, which you can download  here – http://www.plantalicious.com/buy-the-plantalicious-ebook/ or browse the shop for other supporting materials http://www.plantalicious.com/shop/

 

Please let me know how you are getting on and share your experience with me and with others.

 

And remember – #EatMorePlants!!!

 

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The A-Z of Plantalicious Ingredients – H is for Hamburg Parsley

Hamburg Root Parsley is somewhat of a unique ‘off-beat vegetable’. Although this wonderful white and green vegetable is not as common as other root veggies, parsley root is extremely delicious and deserves much more recognition than it gets

Very easy to grow, both the leaves and root are edible. Parsley Root Hamburg has edible large flat, parsley-like leaves but should not be confused with common curly parsley or Italian flat leaf parsley, as neither produce edible roots.

Parsley root is most commonly eaten cooked, as a delectable addition to stews or soups, or simply as chopped or cubed as a steamed side veggie, as you would other roots such as turnips, parsnips, and carrots. In fact, it’s an extremely versatile and exciting vegetable which can be sautéed, roasted, fried, or boiled for a distinctive and savoury accompaniment for any meal.

This charming vegetable is not only a delicious ingredient, it also come with a wonderful array or health benefits.

Parsley is a very rich source of vitamin K, vitamin A, beta carotene, vitamin C, iron and folate. Apart from these, it contains a fair amount of other vitamins and minerals and is also very low in calories.

Parsley tea is a tasty tea with an acquired taste that is used as a remedy for various health problems. The herb was used in ancient Greek medicine and in Ayurveda, to treat flatulence, and dyspepsia.

 

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F is for FIBRE – Are you getting enough? Are you “going” enough???

150808-20140203Do you remember the F Plan Diet? I do. The book by British author Audrey Eyton became a huge best seller. Basically the diet suggested restricting calories whilst eating large amounts of fibre. It was also known by another “F” due to the Flatulence it caused! 

It’s almost 35 years since the F Plan hit the shelves and fibre is no longer the hot topic, it once was. Until a recent study that found that heart attack survivors were more likely to be alive. 9 years later if they had a high fibre intake. 
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The Harvard School of Public Health team analysed data from two large US studies involving more than 4,000 men and women who had survived a first heart attack and had provided information about their usual diet via questionnaires.

Interesting, huh? 

That got me thinking about how much dietary fibre most people eat. With my wholefood, plant-based diet I routinely consume more than the experts from US recommendation of 38g. In the UK the average consumption is 14g against a suggested intake of 18g. 

Fibre really does keep everything “moving” through your system. Fibre comes in two types – soluble and insoluble. Soluble slows the digestion and cause gasses. Insoluble fibre is what promotes “stool regularity”. Ok – sorry to talk about poo, but come on, be honest, do you go with ease and as regularly as you’d like? 

Fibre also makes you feel full. 

Should you worry about your fibre intake? Judging by what I see in some shopping baskets, possibly. If you eat a predominately plant based diet, you should have no need to be concerned about your fibre intake. 
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If you are eating whole grains, peas, beans, legumes plus plenty of vegetables and fruit, you should have no worries about your fibre intake. 

How can you tell if you are getting enough? For me, it’s the regularity with which I go. 

What’s your fibre intake like? 
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There are no “Silver Bullets” – It’s progress not perfection and dealing with the frustrations.

Here is a video blog entry about my experience and recent “low point” after 12 months of following a plant-based diet.

 

 

Please share your experiences by adding some comments or by joining the community.

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“That is not what I ordered” – Getting Plant-Based food in restaurants

I’ve been meaning to write this article for quite some time.
The longer I leave it, the more information and more disappointment, I have to share. It is not difficult, I do not eat meat, fish, or dairy.  in other words anything that has a face or mother. When I eat out, which I do quite often, I make this perfectly clear and ask very politely for either something on the menu that suits my dietary choices or for a small modification to a dish in order that it works me.

Increasingly, I found that this seems to be too much to ask in many situations. I don’t know why, but certain organisations seem to make very heavy weather of providing me with the food that I’m looking for. Here’s some recent examples:

ITSU (http://www.itsu.com/) -the well-known food chain in the UK. It promotes itself using the tagline “eat beautiful” with pictures of lithe half naked bodies and also through their sponsorship of England Beach volleyball tour 2014-2017. Despite this, they seem unable to provide clear training to their staff and clear labelling on a number of their products. Mr G and I have bought this to their attention and to be fair they are doing something about it. However, be really careful as the miso soup that is used in some of the noodle pots has fish in it, so be sure to ask a vegetable miso.  There is even fish seasoning in their rice sidedish. This is a bit disappointing for a company with the tagline eat beautiful!
Some time ago, I suggested that they change the rice used in the hip and healthy salad to brown rice rather than using white rice. I was told, at the time, that they would use the existing supply of rice and then look to replace it with brown rice. I think that was about 2 years ago.  When I bought one of the salads last week, it still contained white rice. It does seem as if my suggestion had fallen on deaf ears.
The next company that seems to ignore my requests is EAT http://www.eat.co.uk/index.php). Again it’s a chain, and provides some really appealing products to its customers. Eat’s tagline is “the real food company”. So it may be, but what I want is the food as promised on the pot. I was at Paddington station some weeks ago, when I ordered one of their vegetarian dumpling and noodle pots. Imagine my surprise and disgust,  when eating the 1st dumpling, I discovered that rather than the tofu that I’ve been expecting, that it was actually chicken. I went back to the counter and reported this and was greeted with a mixture of derision and incredulity. It was implied that I must be wrong and that the contents must be vegetarian. I explained that I have very good taste buds and I can tell the difference between tofu and chicken. After some remonstrations, I was eventually assured that the offending pot would be sent back to head office for analysis, and the other pots would be removed from sale and that I would be hearing from them.
I did hear from them, however in the letter to me, I was basically called a liar. The company outlined its totally infallible processes to ensure that it was quite impossible for me to have eaten a chicken dumpling when I purchased a tofu/vegetarian one. I obviously must be an idiot and have no sense of taste whatsoever. I persisted in following this up, only to be told that the offending item had been destroyed, (rather conveniently), rather than being sent back to head office for analysis, as I had been promised. This dialogue took place over the last 3 to 4 months. All I wanted, was an apology, and an admission that they are fallible and the mistakes can happen. This seemed all too difficult for the “real food company” who are obviously infallible and frankly think their customers are idiots, liars, or both, as in my case. After several exchanges of emails, I did get a rather tepid apology although it came in a letter that was headed “without prejudice” as they were obviously concerned that I was planning to sue for some kind of compensation.
I can understand chain organisations such as itsu and Eat, who produce food in vast quantities for their outlets potentially making mistakes.  What astounded me was to visit one of my favourite Indian restaurants in London and to order a vegetable masala only to discover that what been cooked and served was (you’ve guessed it…) a chicken dish. I find this really irritating that people don’t bother to check thoroughly what has been ordered. Fortunately, I don’t have some kind of terrible allergy to meat that would result in anaphylactic shock.  Regardless, the same care should be taken when taking an order from somebody who is vegetarian or vegan, as it would if they were allergic to nuts or gluten, which can have very serious implications indeed.
It’s not just getting the order wrong or making mistake with the food sometimes, as I found out a week ago, you can order something that you think is going to be healthy and suitable only to be disappointed by what is put in front of you.  I was at a restaurant with some colleagues in Swindon – The Weighbridge Brewhouse, (http://www.weighbridgebrewhouse.co.uk/). It’s place I’ve been too many times before and have always really enjoyed the ambience and the food. I ordered a vegetarian dish from the menu and asked that the goats cheese that was an ingredient listed should be removed. I was really looking forward to a beautiful medley of sauteed mushrooms and slices of Jerusalem artichoke with a plum tomato sauce. Imagine my disappointment to be faced with a plate that was swimming in approximately a quarter of an inch of fat, mushrooms that had absolutely no flavour and a sauce that had split so badly and resembled a masala sauce rather than anything to do with the tomato and again, very high in fat. Whilst I appreciate that I hadn’t asked for “no fat” the ingredients didn’t list “half a pound of butter and a cup of olive oil” as two of the ingredients, it simply said that the vegetables would be sauteed. I ate some of the dish, as I was hungry and rather than make a fuss at the time, as I was with some colleagues and rather pressed for time, I called and gave my feedback in the evening.  It was cordially received, but no one bothered to take my email or phone number to follow up which seemed to indicate to me that they did not really give a damn. That was a shame and bad staff training as I am loathed to go back to somewhere that doesn’t really care about it’s customers.
It massively disappoints me that organisations such as those listed above cannot simply provide food for all of their diners as requested.
What’s been your experience? Please feel free to sharing comments on the community.
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