Food Intolerance vs Food Allergies
Food allergies are rare, affecting around 2% of the adult population. Food intolerances are much more common!
Symptoms of food intolerances range and may include headaches, migraines, stomach pain, bloating, diarrhoea, constipation, acne, eczema, tiredness, lethargy, coughing or hives.
Current advice for those with suspected food intolerances is simply to try an “elimination diet”.
Almond Nut Butter
If you have a food processor, homemade nut butters are super easy to make. Here we’ve used almonds for their anti-inflammatory properties, but you can use any nuts you fancy.
By making it yourself you avoid salt and sugars which some shop bought versions will contain (but not all – so if you do buy, then read the label as the more expensive versions can be 100% nut!). With this version, you can happily make this without the sea salt, but add it if you wish.
Pearl Barley and Kale Soup
Pearl barley can really make a soup into a meal, it’s filling, low fat and brilliantly good for you!
Add to that some fresh herbs along kale and you have a real powerhouse of nutrients.
Method
- Warm the oil in a large saucepan. Add the carrots and celery and cook over a medium heat for 5 minutes.
- Add the rosemary, thyme, chilli flakes, vegetable stock and pearl barley. Bring to the boil and then simmer for 45 minutes or until the pearl barley is soft.
- Add the kale and cook for 5 minutes. Serve immediately.
Turmeric Latte
Turmeric lattes (also known as Golden Milk) are the drink of the moment and can easily be created at home. It is a great way to kick the day off, or as a snack when you get hungry mid afternoon, but don’t want anything too heavy.
The turmeric used in this recipe is a great anti-inflammatory and teaming it up with black pepper helps absorption.
Feel free to tweak the quantities of each ingredient to suit your taste.
Method:
- Put all of the ingredients into a small saucepan and gently heat for 10 minutes.
- After this time pour the mixture through a tea strainer, taste to see if more sweetness is needed, and then serve.
*jaggery is unrefined sugar which normally comes as a block, often found in Asian cookery. It is available in larger supermarkets and health food shops.
Raspberry and Coconut Milk Smoothie Recipe
A quick smoothie can be the perfect way to start off your day and a homemade version means you can tweak the recipe to suit you.
This recipe doesn’t include banana, these seem to be in almost every smoothie you buy, but not everyone likes the flavour. Instead this recipe uses oat bran to thicken the smoothie, plus it adds a good amount of fibre to the smoothie. We also use frozen raspberries which act to chill the smoothie, as well as making it a recipe which works all year around. Thanks to Emsworth Cookery School for creating this super easy and nutritious smoothie.
Method
- Put all of the ingredients into a food processor or blender and whizz until smooth. Serve immediately.
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