December’s top picks {including delicious, immune supporting vegan recipe}
New research I’m interested in …….
A recently published paper in the American Journal of Clinical Nutrition, is seen as the most comprehensive yet to explain why the calories in versus calories out concept for weight management is completely flawed. This is of course the basis of many diets which we know, from long term studies, just do not work in the long run. One of the authors explains that obesity is not an energy balance disorder but more to do with several hormones and the regulation of fat storage and metabolism. Read the study HERE.
What I’m working on……
There are many myths circulating with regards to weight loss and I’m currently working on a free resource to pull together the evidence (that the diet industry doesn’t want you to know) into a clear simple to ‘digest’ resource to share with you. My hope is that this will support women to make more informed choices before launching into another diet. Will keep you posted!
What I’m eating this month – plus how to cook it!
Sweet Potatoes are packed with vitamins and minerals but are most notable for their exceptionally high beta-carotene levels – an antioxidant that supports our health in various ways. These veggies may increase levels of a hormone produced by our fat cells to help us use insulin effectively and their fibre content also helps to keep our blood sugar regulated.
Steaming sweet potato, allows for optimum retention of nutrients and the inclusion of a little fat, such as a drizzle of olive oil, can improve the absorption of beta-carotene.
As the temperature dips, there’s nothing that feels more like a warming hug than a curry. And this sweet potato and lentil curry is one of my favourites. It’s also cheap to make and packed full of immune boosting antioxidants. This recipe works well in the slow cooker too.
Many of the ingredients are cupboard staples so don’t be daunted by the list!
Sweet potato & lentil curry
Ingredients
2 tsp olive oil
Red onion, finely chopped
4 garlic cloves, finely chopped
Ginger a thumb-sized piece, finely grated
2 tsp ground cumin
2 tsp ground coriander
1 tsp ground turmeric
2 medium sweet potatoes, cut into chunks
75g red lentils
400ml tin coconut milk
400ml vegetable stock
Fresh coriander, a handful, torn
1 Lime, cut into wedges
6 curry leaves (optional)
Method
Heat the oil in a large pan over a medium heat and cook three-quarters of the onion for 10 mins until softened.
Add the garlic, ginger and curry leaves (if using) and cook for 2 mins.
Add in the spices and cook for 1 min.
Stir in the sweet potato and lentils, then add the coconut milk and stock. Stir well, bring to the boil, then simmer for 15-20 mins until the potatoes and lentils are cooked through. Add a splash of water if it looks a little dry.
Season to taste, then tip into bowls and garnish with the remaining chopped onion and the fresh coriander, and a lime wedge for squeezing over.
P.S. Would you love to be able to make peace with your body and build a happy relationship with food?
Come and join us in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. I am live in the group each week to discuss a new topic to support you on your journey and I share, food ideas, motivation and supportive practices daily – it’s free to join!
It’s time to release yourself from the shackles of diet culture + empower yourself to create positive change in your life.