Phone: 01564 33 99 55 Email: hello@andreabayles.co.uk
Andrea Bayles Nutritional Therapist
ND, Dip Nutr, Dip Herb, MBANT, MURHP, MCNHC

Wellness Recipes

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Recipes for Wellbeing:


One day healthy meal plan:

 

Breakfast:

Poached Eggs with Swiss Chard

 

 

 

 

 

 

 

 

(taken from Chris Kresser – personal Paleo Diet)

To prepare the chard, peel the leaves off the central stem and coarsely chop them – if time allows you should peel the stalk – as you should with celery and rhubarb too. Both the stalks and the leaves can then be cooked together.

Serves 2

1 tbsp coconut oil/butter

1 shallot – finely chopped

500g chopped swiss chard

Pinch of ground nutmeg

12 tbsp apple cider vinegar

2 eggs

Juice of ½ lemon

Salt and pepper

Tarragon to garnish – optional

Heat the oil in a medium pan over a medium-high heat and add the shallot. Cook for 3 – 5 minutes until lightly browned. Add the chard and the nutmeg and season.

Cook until the chard has wilted. Drain off any excess liquid and divide between two serving plates.

Poach your eggs in boiling water with added cider vinegar for about 4 minutes.Serve on top of the chard and drizzle with a little lemon juice and sprinkle of fresh tarragon.

 

Lunch:

Moroccan Vegetable Soup

 

 

 

 

 

 

 

 

Spicy, hot and filling with protein in the chick peas providing longer lasting energy.

Serves 4

1 tbsp coconut oil

1 large onion – finely chopped

2 celery sticks (peeled if time)

1 tsp ground coriander

1 tsp ground cumin

1 tsp harissa

1 x 400g tine chick peas

1 x 400g tin of chopped tomatoes

500 mls stock – beef, chicken or veg

Fresh parsley or coriander  to garnish

Heat the oil in a large pan and fry the onion, celery and spices until softened.

Add all the other ingredients and bring to the boil; reduce the heat and simmer for 10 minutes

All done – if you want a smooth soud- pop it into your blender and blend – but otherwise, fill up your lunchtime flask and take it to work!

 

Dinner:

Grilled Tuna Steaks with Chines Spices

 

 

 

 

 

 

 

 

Serves 2:

1 ½ tbsp. Chines Five Spice powder

2 tbsp coconut oil

1 tsp sea salt

Juice of 1 lemon

2 tuna steaks about 225g each steak

1 tbsp fresh coriander

Cabbage, Pak choi  and shitake mushrooms

Put the five spice powder into a bowl and add the melted oil, salt and lemon juice. Mix to a paste and use to rub on both sides of the tuna steaks. Leave to marinade for at least 30 minutes to impart flavour.

Preheat the grill to medium and cook the steaks for 5 minutes on each side. Garnish with the coriander and serve with stir-fried pak choi, cabbage and shitake mushrooms – a complete meal.

 

Healthy eating can be delicious and quick. These meals (with a little forthought and planning) can take less time than heating your pre-prepared processed meal in a microwave or oven. This is a great way to get nutrient packed protein based delicious food.

 

If you would like meal plans and menu’s, Natural Solutions provides a 7 day meal planning service. Click here or call 01564 339955 to find out more.

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  • "I had been back and forth to my GP with various digestive complaints including bloating, acid reflux, alternating constipation and diarrhoea and abdominal pain. My GP prescribed me laxatives and tablets for the acid reflux. I decided I was far too young at 36 years old to be having these problems and went to Natural Solutions. Andrea assessed all of my symptoms, looked at my diet and lifestyle and came up with a detailed but not overwhelming plan for me.  I felt someone was finally listening to me. Andrea suggested I try a gluten free diet among other things and try this for a month to see how that affected my symptoms. Wow! What a difference it has made. I no longer have the above symptoms. I no longer take any medication. I have energy, I rarely get a headache and it's made a huge difference to my Fibromyalgia symptoms.  At first it seemed a little daunting to be making such a huge change to my diet but Andrea was there with lots of recipe ideas and helpful tips. Andrea also took me to the local health food shop and gave me plenty of suggestions and alternatives. I would recommend Natural Solutions to everyone. "Tanya Mitchell