Tip of the day: Bread

Eat bread on its own or use it to dip,  mop up or lift the toppings rather than for spreading onto or sandwiching.

Bagette juliennes work best for this.

This has several advantages including:

You use less bread hence cutting down on gluten and carbs.

You appreciate the flavour of the bread itself.(no need for butter if you select good bread).

You get more intense flavours from the toppings, and

you can try a variety of different toppings in one meal without going overboard on calories.

Coming up next:

Photographed healthy suggestions for a variety of toppings, dips and mop ups!

Compensation nutrition

Love bread. There's nothing like good quality artisan bagette, ciabatta, focaccia, pave, boule, etc etc.  BUT THEY ALL contain WHITE refined flour!

That means fast- release carbs depleted of fibre and a range of vitamins including E and B complex ( for healthy bowels, E is an anti oxidant aging and anti cancer and B is involved in function and repair nervous system.

One way round this is lots of green salad of green low calorie vegetables in general such as curly kale and broccoli, eaten alongside these delicious comforting breads.

But for breakfast 400g spinach served alongside an English breakfast or savoury breakfast, (fried in 1 tablespoon of oil) goes a long way towards replacing fibre and nutrients s

But what if you don't want a savoury meal? Then just compensate with a teaspoon of compensation mixture.

Compensation Honey:

2 parts honey by volume to 1 part peanut butter to half a part
Toasted oat bran.

Rehydrating flame raisins

50 calorie Blueberry fruit bowl

50 calorie Blueberry fruit bowl Jam packed with anti oxidents and with another high vit C fruit source this is a perfect start to the day and excellent accompaniment to breakfast. Blueberries can be rather dull and sometimes sharp, so here's how to enjoy the culinary experience.

Preparing 4 day stock

4x1/4 cup frozen blueberries to 1 segmented and chopped sweet juicy orange. Use 1/4 of the orange for squeezing juice over the blueberries but eat the segment skins after juicing or add to blueberry mixture.

 If your oranges are not sweet chop in another sweet juicy fruit or add 3tblesp rehydrated raisins plus the excess hydrating water which is sweet from the raisin fructose (this has to be done overnight starting by just covering the raisins with warm water. Flame raisin are particularly sweet and big)

 For single portion 1/4cup frozen blueberries (need 30mins to thaw at room temp but perfect as a wholefood ice lolly substitute in summer)  to 1/2tblesp raisins or 1/3 sweet med sized orange chopped and segmented or 1/2 medium Clementine ( squeeze a little juice onto blueberries but be sure to eat the segment skins even if prepping in advance). 

Make sure it is a sweet orange otherwise use another sweet juicy fruit like half small pair or hydrated raisins then make up for vit C later eg in between meal snack.

More ideas for chilly morning breakfasts

1. Fruit and nut porridge crumble for a cold morning or on a camping trip.

1 quarter cup whole grain jumbo oats ...150 cal
1/2 cup water.
1 tablespoon raisins....50cals
Cook in microwavable bowl for 1 min
Stir then cook for further 3secs.......subtotal of 200cal

Layer onto a small bowl/ tupaware with lid (if you're on the go) into which you have already sliced 2/3 of a small to medium banana........50cal
and 1/4 cup of frozen blueberries.....20cal
Pop back into microwave for 15secs to thaw blueberries.
Add 1 tblesp of preprepared roasted oat bran powdered oats and powdered mixed nuts.(mixed in equal.proportion to provide a compensatory fibre topping for any dish)...50cal

Sprinkle 1/2 tablespoon.dates over the top....30cal (optional....if you prefer to replace water with 1/2 cup unsweetened organic soya)
Total...
350 Cal

MALES increase nut and fibre mix to 2 tablespoons and have both soya milk and dates...increases calories by 100 to bring total to 450 Cal.

Taking stock

Having failed dismally to convert the family to a plant based diet and smug in the knowledge that Dr Mosley's most recent documentary on meat pointed to cured, smoked and red meats as the carcinogenic culprits not white meat and fish.

However, it is specifically nitrates used in commercial quick curing rather than traditional pure salt slow curing that has the strong link to certain cancers.

In 2015 it is possible to be very conflicted in the wake of the whole foods diet which definitely has its merits.

How should we strike a practical and ideal balance to maximise longevity and health.
AFTER ALL PREVIOUS ADVICE HAS BEEN REVISED AND NEW EVIDENCE HAS COME TO LIGHT, WE NEED TO TAKE STOCK AND UPDATE OUR EATING HABITS ACCORDINGLY. Don't get exasperated. Survival of the fittest is predicated on ADAPTATION!

CAN YOU STICK TO 5 WEEKLY DIETARY RULES from 5 TILL 5,  FOR 5 DAYS A WEEK?

THEN SPLIT YOU CALORIES UP everyday on average from Monday to Friday inclusive AS FOLLOWS:

100% unrefined foods, 75% vegan,  50% raw, 5% ACOHOL( PER WEEK), 1% preserved foods including cured or smoked.

The last category require that you take your reading glasses with you when you go shopping!!!! and alcohol allowance is for 7 days.

SLIGHT VARIATION: You might want to fast for 1 or 2 days a week for weight loss reasons

The first category NEGATES ADDED SUGAR BUT contains a provisor: ONLY BREAK ON SPECIAL OCCASIONS INCL. THE 100KCAL DESSERT AT THE MAIN MEAL.

WHAT THIS MEANS IN PRACTICE:
Raw vegetables contain maximum nutrients compared to cooked hence the recent resurgence of the so called Palaeolithic diet which also includes raw nuts, seeds and berries.

Whilst it's relatively easy to sustain a raw diet in summer its pretty tough in the winter. Hence I recommend 50% raw which does not compromise nutrient intake to a significant degree, since the rest of your calories will cone from food which generally needs cooking for digestibility and hygiene eg pulses, grains, and a host of animal protein sources.
HERE ARE SOME MEAL SUGGESTIONS FOR THE AVERAGE BUSY ADULT ON AN BUDGET ....THIS ISNT FOR ATHLETES AND MAY NEED SCALING UP BY 100CAL EACH MEAL FOR ACTIVE MEN.
BEAKFAST
350Kcal breakfast in 2 parts raw and cooked.

A.  Hot oats porridge (2 heaped tablespoons of raw oats, (cooked in the winter optl) with   half a sliced medium ripe banana and 1 heaped teaspoon raisins for sweetness and texture and  1 heaped tsps mixed raw nuts  (crushed to powder) especially walnuts for a high omega 3 content, plus hazelnuts, almonds  and brazil nuts)

Cook oats fruit and nut mixture for 2mins in microwave with double the volume of water...200Kcal

B. Raw chopped mixed fruit ( PEELINGS OF A WHOLE medium sized sweet APPLE and a chopped kiwi or chopped clementine, berries (2 heaped tablespoons preferably frozen blueberries because they're not as sharp and retain more nutrients in the course of a week, as other berries) and  garnished with 1 tsp of desiccated coconut OR 1 teaspoon of chopped dates, according to your taste...150KCal

total....350KCal...YOU MAY WANT TO COMBINE A AND B COMPONENTS INTO 1 BOWL FOR CONVENIENCE. I DONT RECOMMEND MILLING EG LIQUIDISING FRUIT MIXTURE AS YOU HAVE TO DILUTE FLAVOUR WITH A LITTLE WATER WHEN BLENDING ABD YOU LOSE TEXTURE AND CUT DOWN ESTING TIME....BUT ON THE OTHER HAND....Life in the fast lane should not exclude from doing whatever it takes to be healthy.

Tip: Leave fruit out at room temp overnight to take off the chill from fridge or freezer.

The beauty of this breakfast is that if you incorporate 2 teaspoons
of 3 parts oat bran to 1 part wheat bran mixture over component either component A or B it hardly affects the calories.
This allows you to treat yourself to oats porridge made with sweetened soya milk instead of nut mixture or a piece of baguette/petit pain, ciabatta bread or small croissant, to dip into coffee to replace either porridge or fruit mixture.

IN BETWEEN MEALS...only 100-150 calories...few suggestions...medium sized banana, 1/2 cup of sweetcorn, 1 cup lightly salted low fat popcorn...prefer homemade.

Because you've had all your vitamin C and more for breakfast treat yourself to
Jordan's muesli of your choice in a ramekin (3 heaped tablespoons)...NOTE Jordan's GENERALLY Jordan's do not have added sugar, added fat, candied fruit or powdered milk in their muesli

Alternatively dry seeded wholemeal toast for a healthy  carb fix with your tea if you don't fancy more fruit.

LUNCH....PURELY VEGAN

RAW vegetables chopped eg broccoli, cauliflower, peppers celery (unlimited except for colourful peppers

COOKED 1/2 cup Whole meal pasta with teaspoon pesto sauce/tomato sauce  and half cup beans/pulses of your choice or 1/2 cup brown rice  and beans in tomato/curry sauce sauce

COLD OPTION: Half cup whole meal pasta with Butter beans mixed with copped raw veg, olives, chopped spring onions and 1 teaspoon heaped with good quality full fat mayonnaise (EG LIDEL exclusive brand) or whole meal pasta mixed bean salad mixed with raw veg and dressed with Balsamic vinegar, olive oil and garlic vinaigrette.

SPRINKLE ALL LUNCHES WITH A HEAPED TEASPOON OF MIXED SEEDS INCLUDING LINSEEDS FOR OMEGA 3 AND ESSENTIAL FATTY ACIDS AND A STRONG IMMUNE SYSTEM.

ALTERNATIVE CARBS..1 slice of whole meal seeded pasta or small whole meal pitta breads instead of pasta or rice  is also an option.

DINNER...MEAT OR FISH

150-250 calories starch (1 cup)
150-250 calories protein (50-100g)
100-200 calories fat

OPTIONAL
100-200 calories wine/dessert (1 glass and a large single square (European style partitions..not a whole slab) of dark chocolate OR just 2 squares of chocolate without the wine.

OTHER DESSERT OPTIONS
Use ramekin and teaspoon to eat with
1. 2 round tablespoons  greek  yoghurt with round teaspoon honey

2. Slice of whole meal seeded toast with thin layer of peanut butter or honey.
3. 2 brazil nuts and 2 prunes
4. 2 -3 mixed Dried fruits from Lidel (dried pairs, prunes, apples etc in large chunks and slices) no added sugar) dipped in ricotta cheese or runny peanut butter  (meridian).
5. sliced banana with table spoon of runny peanut butter drizzled over the top or dessicated cocoanut if prefered.

WEEKEND BREAK...DEVIATE FROM THE RULES WITHOUT OVER INDULGING, BALANCING YOUR MEALS AND STICKING TO 5 A DAY. IN PARTICULAR NO SWEET TOOTH, FAST  FOOD OR JUNK FOOD...ITS NOT YOUR LIFE STYLE ANY MORE.

WELL BALANCED HOMEMADE FOOD IS THE KEY TO KEEPING HARMFUL CHEMICALS AWAY FROM YOUR BODY

AND BALANCE RICH MEALS BY REDUCING THEIR PORTION SIZE AND SERVING LEAN SIDE DISHES.

LIMIT REFINED CARBS,  AND WATCH WHAT YOU PUT ON YOUR BREAD!!!!!!
It is best to put nothing at all on your bread but eat good quality bread which you can dip into coffee and sauces.

At the weekend you have the option to treat yourself to a carb feast of soya milk porridge followed by bread/croissant on SATURDAY. Be sure to eat fruit in between meals though.

On SUNDAY treat yourself to a protein feast of a full english or scrambled eggs and mackerel. Accompany this with spinach cooked with onions and fresh tomatoes to balance the meal.

Have a small dessert following the main meal on Sunday.

ENJOY!