Healthy (March - April 2020)

theCLINIC









Promising news for
anxiety sufferers
As many as one in three of us will
experience an anxiety disorder, during
which situations that pose no objective
danger can cause paralysing fear. However,
new US research has found that a simple
form of conditioning could treat this. In
the research, participants were trained
to associate one shape with a threatening
outcome and another with a non-
THE ONCE-A-MONTH CONTRACEPTIVE threatening one. The subjects were irst
COULD COMBAT FORGOTTEN PILLS presented with the threatening shape
Ever had that feeling you’ve forgotten something, only to realise it alone, then with the non-threatening
was your contraceptive pill? You’re not alone. While 3.1 million women shape (known as a ‘safety signal’) alongside
in 2017-18 were found to rely on it, some reports suggest up to 50% it. When the threatening shape was shown
miss at least one pill every three months, leaving them vulnerable with the safety signal, fear was proven to
to unplanned pregnancies. However, researchers at Massachusetts reduce, compared to when the threatening
Institute of Technology have designed a once-a-month oral shape was shown alone. As anti-anxiety
contraceptive that could make forgotten pills a thing of the past. The medication can have unwanted side efects,
minuscule starfish-shaped device (yet to be tested on humans) the research may be promising for helping
can be swallowed in a capsule that unfolds in the stomach to to develop non-medicative treatments.
deliver hormones throughout the month, replacing daily pills.



THE EDIT We’ve heard that omega-3 fatty
OMEGA-3 FOR ADHD

The new studies and stats you need to know about acids can aid our brain, eye and
heart health, but research has
found they might have useful
applications in treating children
60 of life, according to new research. A three-year, cross- controlled trial, 92 children with
with ADHD. In a randomised
is the age at which we’re most likely to discover the meaning
ADHD were given either a daily
sectional study by the University of California examined
dose of the omega-3 fatty acid
data from 1,042 adults, aged 21 to 100-plus, and found
EPA or a placebo for 12 weeks.
that 60 was the age at which perceived meaning peaked.
Words Niamh Leonard-Bedwell, Rachel Wall. Photographs Stocksy, iStock
Researchers analysed the participants using interviews The results found that children
who started with lower levels
and a questionnaire to rank the truth of statements relating to their satisfaction, or
of EPA showed a significant
search for meaning. According to the researchers, their results showed that search
improvement in attention after
for meaning was at its lowest at 60,
taking omega-3. This is
while participants also perceived their
important because traditional
lives to be most meaningful at this age.
ADHD medications can have
This is significant because finding
side effects for children, such
meaning in life is associated with
as sleep problems. While
better physical and mental wellbeing.
omega-3 supplements could
The results could be linked to life
be an effective alternative, it’s
events: we often spend our early 20s
worth noting that children with
searching for meaning, while starting
already high baseline EPA
a family and becoming established in
showed less improvement with
our career and relationships can make
supplements, and may even
life feel more meaningful.
be negatively affected.
healthy-magazine.co.uk 51

THE EXPERT








DR KAMAL CHITKARA is a
consultant at the Royal Derby
Hospital and co-author of
Complications Of Percutaneous
Coronary Intervention.
kamalchitkara.co.uk






52 healthy-magazine.co.uk

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t h e C L I N IC


A new report has found two women every day are dying needlessly
after a heart attack because they don’t get the same treatment as

men. It’s time to end this inequality, says Dr Kamal Chitkara




veryone is more aware of heart disease these days,
MIND E about heart health – including the idea that the
thanks in part to TV programmes, articles like this,
and social media, but there are still a lot of myths

symptoms of heart attack are diferent for men and women.
The reality is that we experience similar symptoms but
women are more likely to ignore them and be ignored by
doctors. In fact, a woman is 50 per cent more likely than
a man to get the wrong diagnosis after a heart attack.
THE how to prevent coronary heart disease (CHD) could help
But learning more about the symptoms, risk factors and
bridge the heart-attack gap.

IT’S NOT A BOYS’ CLUB
It’s a huge misconception that heart disease only afects men.
Historically, more men may have been diagnosed with CHD,
or show up at hospital having a heart attack, but that’s not
because women don’t get CHD. It actually kills twice as many
UK women as breast cancer. One reason it’s often missed is
(heart because women tend to ‘explain away’ their symptoms.
This could be because they don’t experience heart attack
symptoms as intensely as men – their pain might only be a
attack) put palpitations and shortness of breath down to anxiety or
2-3/10 rather than the 9/10 they’re expecting; they may also
over-exercising, or think they’re too young for CHD. In turn,
GPs can ignore symptoms and misdiagnose female patients.
This all means that when women do have a heart attack,
they usually arrive at hospital much later than men, with
more severe symptoms. Getting the right care is crucial at this
GAP men to receive potentially life-saving treatments in hospital.
point, but several studies show that women are less likely than
Life after a heart attack is diferent for women, too. We
know women are less likely to attend cardiac rehabilitation
services – many have family commitments or are unsure what
they’ll get out of the programme – plus they tend not to meet
targets aimed at preventing another heart attack, such as
reducing cholesterol. However, doctors are also less likely
to prescribe drugs, like statins, that can help.

LOWER YOUR RISK
While this may sound scary, there’s a lot you can do to tackle
CHD (see our tips on the following page). One of the most
efective is to reduce high blood pressure. It’s called the
‘silent killer’ because 90 per cent of patients have no obvious
symptoms. It’s thought that 2.5million women in the UK
have undiagnosed high blood pressure, so ask your GP to
check your numbers.
Reducing your cholesterol is also important, but don’t
focus on this single risk factor. Even if you have normal
cholesterol levels, you can still develop CHD and have a
heart attack. Your family history, diet and smoking all




healthy-magazine.co.uk 53

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afect your risk, so we should be concerned about this whole
cocktail of risk factors, not just cholesterol.
If you think you’re having a heart attack, call 999 straight
away. Many women feel they should be invincible, pushing
through their symptoms or hoping they’ll go away, but this is
the worst thing to do. Taking action as soon as possible could
help stop you becoming an unnecessary statistic.

STEPS TO PREVENTION
You may not be able to prevent misdiagnosis, but lifestyle
changes can reduce or eliminate common risk factors.
STOP SMOKING Women who smoke have three times the
risk of heart attack compared with women who have never
lit up, while men have only twice the risk.
CUT DOWN THE CAVA/WINE/GIN Excess alcohol can
raise your cholesterol, as well as increasing your chances
of developing other conditions that make high cholesterol
more likely, such as weight gain and high blood pressure.
EAT LIKE A MEDITERRANEAN A 2016 study
found that people following a Mediterranean- BEING MORE PHYSICALLY
style diet – plenty of fresh ish, fruit and veg, ACTIVE REDUCES YOUR
nuts and olive oil – were less likely to
experience heart attack or stroke. RISK OF HEART AND
BE MINDFUL AFTER MENOPAUSE
Oestrogen helps protect women’s hearts from CIRCULATORY DISEASES
CHD. Post-menopause, the body produces less BY 35 PER CENT
of this hormone, so it’s important to identify
and manage your risk factors, such as diet or drinking.
TAKE OMEGA-3S These fatty acids help maintain healthy
cholesterol levels and healthy heart function. Most of us get
enough from eating a balanced diet, but if you’re vegetarian
or vegan (so don’t eat ish), you may need more.
KEEP UP THE KEEP FIT Being more physically active SPOT THE SIGNS
reduces your risk of heart and circulatory diseases by 35 per Common heart attack symptoms:
cent. Exercise lowers your blood pressure and cholesterol, l chest pain, including tightness
and helps keep your weight down.
l pain down your left arm, both arms,
or in your jaw, neck, back, or stomach
CASE STUDY l feeling sweaty or light-headed
l getting short of breath
“I thought stress was causing my symptoms”
Simone Telford, 46, from Crewe, experienced a major Tips compiled with help from the British Heart Foundation. See bhf.org.uk/women for more. Compiled by Rosalind Ryan. Photographs Stocksy
heart attack after initially being told her symptoms were
down to asthma and stress

‘Six years ago, I came back from Australia with a lingering chest infection. My GP sent me for
tests and I was diagnosed with asthma. Later, I started getting out of breath and noticed tingles down my
right arm. My GP ran a 24-hour blood pressure check, which didn’t reveal anything serious. I left work in
January 2016 and returned to Australia for a holiday. At first my symptoms eased off, but the breathing
troubles and tingling returned, and I felt a pressure on my chest while lying down. The next day, I couldn’t
breathe properly, and felt like I was in labour! My sister took me to A&E, where I asked a nurse if I was having
a heart attack. She said yes, a big one. Three of my four main arteries were blocked and I needed bypass
surgery. The team said I’d probably had angina for years, but due to my age and the fact that my symptoms
could be otherwise explained, heart disease was never picked up. My GP at home was amazed – I probably
didn’t complain enough. I want all women with similar symptoms to get themselves checked out.’






54 healthy-magazine.co.uk





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My life






in health







Founder of Pussypedia (pussypedia.net),
a bilingual resource dedicated to female sexual
health, Zoe Mendelson is encouraging
women worldwide to get to know their vulvas




The idea for Pussypedia came about when I was Our most popular article is on vaginal discharge. It’s
trying to find some specific information about female thought of as gross, nobody really talks about it and you just
orgasms. After Googling, I came across some really bad don’t know why it’s there, but it actually has a lot to tell you
quality information, so I started reading medical journals, about your bodily health and what point you’re at in your
but couldn’t understand them. I realised it was a huge cycle. So it shouldn’t make you anxious, you should just
problem that the high-quality information out there is so know that your body is working right. And once you know
hard to understand if you don’t have a medical background. the signs of an infection, you’ll go to the doctor sooner.
Because I’m a journalist, my work is often about helping Having a manual for our bodies helps us work them better
to explain complicated concepts – I realised I could do and take better care of them.
something about it.
One of the things I’ve learned is that when you ovulate
I called two of my best friends – María Conejo, who’s an you have a huge increase in oestrogen, then after you
artist, and Jackie Jahn, who’s specialising in gender in ovulate, you crash. Oestrogen and serotonin are linked,
her PhD at Harvard School of Public Health. We made a so basically you have a huge drop in mood right after you
concept together, launched a Kickstarter and almost tripled ovulate. That made so much sense to me, because even
our funding target, which was amazing. Over 200 volunteers though I have physical PMS symptoms during the week and
around the world contributed to the project. It was hugely days before my period starts, I do have these really awful
daunting as we began to realise the magnitude of what we’d emotional days even before that. It’s the oestrogen drop that
taken on, but it was worth it. makes you feel that way, and we’re not told that.

Because I was ‘the Pussypedia girl’, people felt I’m a huge fan of first-day menstrual leave. It’s a policy
comfortable talking to me about their problems. One of in a lot of countries now, and it’s championed by female
the things I learned and was shocked about was the number founders in Silicon Valley. I think it’s really important
of women who just don’t reach orgasm. I found that really to have it as an option, because there’s a huge number of
disturbing, and I suppose it has to do with shame, which makes
women who feel awful on the first, or second, day of their
Words Niamh Leonard-Bedwell. Photograph Monica Wise It’s enforced by the state, it’s enforced by religious institutions We shouldn’t be denied any information that exists
me really sad and angry. The stigma around women’s sexuality
period. It doesn’t seem fair to have to go to work when you’re
experiencing extreme pain.
is thousands of years old and enforced by many institutions.
– it’s changing, but there’s still a long way to go.
about our bodies. A lot of articles by the American College
of Obstetricians and Gynecologists
I’M A HUGE FAN OF FIRST-DAY
are under a paywall, for example,
and I think, ‘Why?’ Why wouldn’t
MENSTRUAL LEAVE – IT DOESN’T
you want everyone to have access
SEEM FAIR TO WORK IN PAIN
to this information? I think it’s our
birthright. Having the information
helps us live our lives. I think that it causes a lot of anxiety
when we don’t know how our own bodies work.

healthy-magazine.co.uk 57



BALANCE




new, healthy and delicious twists on veggie and vegan food

































































Words xxxxxxxxx Photographs xxxxxxxxxxxx Words Laura Potter. Photograph Getty Images weight, cholesterol, blood pressure and blood sugar levels. They kept food diaries to report what, how
Seems it’s when you eat as much as what you eat… The more that women ate later in the evening, the
more likely they were to have poorer heart health, according to new research. The study assessed
the heart health of 112 women, average age 33, using seven measures to give them a heart health
score. This score was calculated based on factors like whether they smoked, their activity levels, diet,
much and when they ate. Most women ate something after 6pm but those who consumed a greater
proportion of their daily calories after this time were more likely to have higher blood pressure,
higher BMI and poorer long-term control of blood sugar. A late nibble, it seems, is fine, but your
heart may prefer you to keep the bulk of your meals earlier.


healthy-magazine.co.uk 59
healthy-magazine.co.uk 59

Comfort in






a bowl
















These one-pot veggie
suppers with pasta
or grains are quick,
easy and healthy
– ideal for those
chilly evenings














Veggie spag bol
Serves 4
Prep 10 mins, cook 15 mins
350g spaghetti
1 onion, thinly sliced
350g passata
1 carrot, peeled and thinly sliced
2 sprigs of thyme
2 bay leaves
150g tempeh, chopped
1 garlic clove, chopped
1 litre water
2 pinches of salt
2 pinches of pepper
Grated vegetarian parmesan, to serve

Put all the ingredients except the parmesan
in a casserole dish and cook for approximately
15 minutes over a medium heat, stirring regularly.
Serve with the grated vegetarian parmesan.



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FOOD










































Risotto primavera

Serves 4
Prep 10 mins, cook 30 mins
20g butter
2 tbsp olive oil
250g arborio rice
2 shallots, finely chopped
250ml white wine
1 vegetable stock cube
750ml water
2 pinches of salt
2 pinches of pepper
Zest of 1 lemon
400g green asparagus, cut
into 2cm segments
50g rocket
100g frozen peas
50g grated vegetarian parmesan,
plus extra to serve
4 sprigs of dill, snipped, to serve

1 Melt the butter in a 30cm frying pan with the
olive oil. Add the arborio rice and chopped
shallots. Sauté for 3 minutes, stirring.
2 Add the white wine and stock cube, then allow
the wine to evaporate, stirring. Add the water, salt,
pepper, half the lemon zest and the asparagus.
Cook for 20 minutes, stirring regularly.
3 Add the rocket, peas and vegetarian parmesan.
Cook for a further 5 minutes, stirring. Serve with
the reserved lemon zest, parmesan and dill.


healthy-magazine.co.uk 61

Rigatoni with tomato and chickpeas


Serves 4
Prep 5 mins, cook 15 mins
350g rigatoni
1 × 400g can chickpeas, drained
1 × 400g can chopped tomatoes
50g green olives, pitted
1 tbsp dried oregano
1 pinch of chilli powder
2 tbsp olive oil
1 onion, thinly sliced
800ml water
2 pinches of salt
2 pinches of pepper
Grated vegetarian cheese, to serve

Put all the ingredients except the cheese
in a 26cm casserole dish and cook for
approximately 15 minutes over a medium heat,
stirring regularly. Serve with the grated cheese.



62 healthy-magazine.co.uk

FOOD








Baked eggs and barley with peppers, greens and goat’s cheese


Yasmin Fahr, author of Keeping It Simple, says:
‘I prefer orange and red peppers to green, but mix
and match to your preferred taste. Baked eggs are
easy, gorgeous, and you can bring the pan to the table
or eat solo out of the pan, if that’s your style.’

Serves 2, 4 for sharing
Prep 10 minutes, cook 30 minutes
2 tbsp olive oil
1 medium red onion, diced
2 orange and red peppers, diced
300g baby plum tomatoes, halved
Salt and freshly ground black pepper
½ tsp dried red chilli flakes
200g barley
900ml low-salt vegetable stock or water
150g leafy greens such as kale or chard,
leaves removed from stems and cut into
2.5cm ribbons
Zest and juice of 2 lemons
4 eggs
75g goat’s cheese, crumbled
15g parsley leaves and fine stems, roughly
chopped, for sprinkling

1 Heat the oil in a 30cm ovenproof frying pan
with a tight-fitting lid over a medium heat until
simmering. Add the onion, peppers and
tomatoes, and season with salt and pepper.
2 Cook, stirring frequently, until everything has
softened and the tomatoes have started to blister,
about 5 minutes. Add the chilli flakes, stirring
constantly until fragrant, about 30 seconds.
3 Add the barley and toast for about 1 minute,
then add the stock and a pinch more salt and
cover. Raise the heat to bring to a vigorous boil,
then remove the lid and adjust the heat to
maintain an active simmer. Cook uncovered until
most of the water has been absorbed and the
barley is just tender, about 15 minutes, stirring
every few minutes to ensure nothing sticks to the
bottom. Turn on the grill with the rack 15cm from
the heat source (if your grill is inside your oven).
4 Stir the greens into the barley until they start
to wilt, then add juice from 1 lemon. Using a
wooden spoon, create four wells in the barley
and crack one egg into each of them.
5 Crumble the cheese all over and place under
the grill until the egg whites are set and the yolks
are runny, about 5–6 minutes. Once the time gets
close, check on the eggs every 30 seconds by
jiggling the pan to see if the whites are firm or still
loose. Top with lemon zest, pepper and parsley,
and squeeze the remaining lemon juice over.


healthy-magazine.co.uk 63



FOOD







Garlicky charred greens
with wholewheat penne


Yasmin Fahr says: ‘Cime di rapa can be a polarising
vegetable as it runs on the bitter side, but I find if
you counter it with a salty fat, aka cheese, and a
bit of acid, then it is actually quite enjoyable. Garlic
lovers, slice the garlic thinly so that you get more in
each bite. I also love cutting cubes of cheese and
wiggling them into the pasta as it cooks so they are
like little surprise nuggets when I eat it.’
Serves 4
Prep 5 mins, cook 20 mins
2 tbsp olive oil
1 shallot, thinly sliced
Salt and freshly ground black pepper
2 garlic cloves, thinly sliced or grated
½ tsp dried red chilli flakes
1 litre water
500g dried wholewheat or farro penne
600g cime di rapa, cut into 5cm pieces, or
300g chard or cavolo nero, leaves removed
from stems and cut into 2.5cm ribbons
45g grated vegetarian parmesan,
plus more to serve
Handful of cheese, such as mozzarella or
cheddar, cut into small dice (optional)
Zest of 1 lemon

1 Heat the oil in a 30cm ovenproof frying pan
over a medium heat until simmering. Add the
shallot with a pinch of salt and cook until
softened, about 3 minutes. Add the garlic and
a pinch or more of chilli flakes, stirring constantly
until fragrant but not browned, about 1 minute.
2 Pour the water into the frying pan, raising the
heat to reach a vigorous boil, then add the pasta
and more salt. Cook until the pasta is al dente
– about 2 minutes less than the package
instructions – and stirring every few minutes to
ensure nothing sticks to the bottom of the pan,
about 10 minutes. Keep tasting it as it gets
closer to being done.
3 Turn on the grill to high. Place an oven rack
15cm from the heat source (if your grill is inside
your oven). Stir in the cime di rapa, then top with
the grated parmesan. (Here is where you’d add
the little cheese nuggets, if using.)
4 Place under the grill until the cheese has
melted and turned a light golden hue and the
cime di rapa is starting to brown – about
2–3 minutes, depending on your grill.
5 Remove, top with the lemon zest and more
cheese, if desired.




healthy-magazine.co.uk 65

FOOD


















































Veggie spag bol,
Risotto primavera,
Rigatoni with tomato
and chickpeas, Rice
noodles with coconut
and leeks from
One-Pot Vegetarian by
Rice noodles with Sabrina Fauda-Rôle
(HARDIE GRANT, £12.99)
coconut and leeks PHOTOGRAPHS AKIKO IDA

Serves 4
Prep 10 mins, cook 10 mins
400g rice noodles
4 small leeks, cut into strips lengthways
1 × 400ml can coconut milk
2 tbsp soy sauce
400ml water
1 small bunch of parsley, snipped
50g peanuts, toasted, salted and roughly Garlicky charred
greens with
chopped, to serve
wholewheat penne and
Baked eggs and barley
Put all the ingredients in a 30cm casserole
from Keeping It Simple
dish, setting aside half the parsley. Cook for by Yasmin Fahr
10 minutes over a medium heat, stirring (HARDIE GRANT, £16.99)
regularly. Serve topped with the reserved PHOTOGRAPHS PATRICIA NIVEN
parsley and peanuts.



66 healthy-magazine.co.uk

HEALTHY PROMOTION




Easter treats




Perfect for the health-conscious, environmentally friendly,
vegan chocolate lover – and in Holland & Barrett right now







DARK AND
ADDICTIVE
Montezuma’s Dark Chocolate with
Peanut Butter Mini Eggs are the
perfect Easter treat. Vegan-friendly
and very addictive! They also
boast 100% home-compostable
packaging and are therefore
non-toxic to the environment –
what more could you ask for?




HAND-CRAFTED
QUALITY
DELICIOUSLY VEGAN Cocoa Libre’s new Orange Milk and
NOMO’s vegan choc tastes seriously Dark Chocolate Rabbit Slab is made
good, and can be enjoyed whether using creamy rice milk, so perfect for
you’re a vegan, or have a food allergy dairy-free chocolate fans this Easter.
or intolerance to dairy, nuts, eggs or Cocoa Libre’s hand-crafted vegan
gluten. These Easter eggs come in slabs only contain quality, natural
three flavours: Caramel & Sea Salt, ingredients, and are deliciously free
Creamy Choc and Fruit & Crunch, and from dairy, nuts, peanuts, gluten and
each includes a yummy NOMO bar. wheat. All Cocoa Libre products are
also Vegan Society-trademarked for
your peace of mind. As well as being
extremely moreish, this cute bunny
would make a lovely gift this spring –
either to someone special or yourself!



FAIRTRADE
SOPHISTICATION
Divine Chocolate is the only Fairtrade chocolate
company that’s also co-owned by cocoa farmers
– two per cent of turnover is invested in projects
that support growers. Try the Dark Chocolate with
Raspberry Egg, made with 70% cocoa, featuring
a burst of fruity flavour in the shell. Or sample the
Dark Chocolate with Pink Himalayan Salt Easter
Egg, made with 60% cocoa for a rich flavour that’s
offset by delightful saltiness. Both are vegan-
friendly, palm-oil free and free of plastic packaging.





All products available from hollandandbarrett.com and selected Holland & Barrett stores

f o o d
t r e n d
















































Sharpen up










Our taste buds have e all know about the
been dulled by ubiquitous benefits of eating foods
we’ve encouraged to
sweetness, so those in the W sour, from kombucha
know are awakening their to kimchi, sourdough to vinegar. But
naturally sour foods, like tamarind,
palates and livening up pomegranate, chaat and lime, are also
their plates by turning their having their time in the spotlight. At the
forefront of the trend is Mark Diacono,
attention to tartness – and an alumnus of River Cottage and author
it’s good for us, too of Sour: The Magical Element That




68 healthy-magazine.co.uk

FOOD






Sour brings distinction and clarity, and we beneit – not just because
it ofers balance and contrast, but
and pulls flavours out from a fog satisfaction, too. ‘Sugar gives instant
gratiication, but sour is more quietly,
deeply rewarding,’ says Diacono.
Transforms Your Cooking (Quadrille, agency The Food People (thefoodpeople. As well as making your cooking
from £12.50, otterfarm.co.uk). ‘I’ve co.uk). ‘Everything from sour beer and better, sour can also make it healthier.
always loved sour, but my diet had dairy, to tart fruits and tangy spices, ‘You tend to cut down on both salt and
sweetened over the years,’ he explains. have illed our baskets and adorned sugar, and use them in better balance,’
‘I started playing with sour and realised menus.’ THP, who provide content and says Diacono. And there are plenty
how many brilliant options there are, social media services to marketers, of options, from sharp citrus, rhubarb
and how healthy they are for us – either agree. In their 2020 Flavour & Trend and cherries, to spices like sumac,
because they’re packed with vitamin C Forecast, tartness came second on the ingredients like dried barberries, and
or beneicial bacteria, or they make list. ‘Sour foods are growing in popularity condiments like pomegranate molasses.
more nutrients in food available to us.’ because of exactly what they are not: ‘Consumers have a growing interest in
Many of us already have a sour tooth sweet,’ they asserted. cuisines where sour proiles are more
– as a nation we buy 65,000 tonnes of As well as helping us move away dominant,’ says Edwards. ‘Think of tart
lemons a year to sharpen everything from sweet lavours, tart or acidic tamarind in Asian dishes and preserved
from salad dressings to pancakes, but ingredients are a must-have for balance. lemons in Middle Eastern cuisine.’
we want more. Food producers have ‘Adding a squeeze of lemon or a capful Want more proof of our collective
gradually added sugar to every foodstuf of vinegar at the end of making a soup souring? Among supermarket food
from the obvious (chocolate, biscuits, separates out all the ingredients,’ says trends for 2020 was Middle Eastern
cake) to the ridiculous (soup, bread, Diacono. ‘It brings distinction and food cooked at home, with increases
cereal), and now we want a break. clarity and pulls favours out from in sales of sour spices like sumac and
‘It’s like we have a load of craving chips a perfectly pleasing fog, to make them za’atar. Meanwhile, the global vinegar
– like gambling chips – and we’ve spent more distinguished, so “leekandpotato” market reached a value of £1bn in 2018.
them all on sugar,’ says Diacono. ‘I love soup becomes leek and potato soup.’ ‘We’re able to access more ingredients
sweetness, but it’s like only playing Chef Samin Nosrat’s book and Netlix and foods of so many more cultures,
music from your favourite artist – after spinof, Salt Fat Acid Heat, also lauds from chaat masala to black limes,’ says
a while, it’s not enough – you need sour’s transformative impact. ‘Acid Diacono. ‘You won’t ind many recipes
something else, and for me that’s sour.’ makes food mouth-watering,’ she says. across the whole of Asia and the
His experience of wanting to move ‘It lifts lavour and sets of chemical Middle East that don’t use an element
away from cloying sweetness is one reactions that change food’s colour and of sourness. Once you’re through the
many of us can identify with, and it’s texture.’ According to Nosrat, you use door, you won’t look back.’
pushing the trend for tartness. ‘The salt to enhance, but acid to balance.
demonisation of sugar over the past 10 We do it instinctively when it comes
years has seen the rise in more savoury to things like dressings, which always
lavour proiles, and in particular, tangy, include a sharp element, whether from Three to try
sour notes,’ says Olivia Edwards, head vinegar or lemon juice. But broaden
of foodwatching at food trend spotting sourness across more of our cooking Kombucha
1 Not ready to make your own?
This one is ready to drink. Captain
Kombucha Original Bio-Organic
E M B R AC E T H E T R E N D Drink (£2.99, 400ml)

l SPRINKLE CHAAT MASALA Apple cider vinegar
‘It’s an amazing spice blend. The sourness comes from amchur, which 2 Made from organic cold-
is made from sliced mango laid out in the sun to dry, then pounded into pressed Spanish apples. Drink
it or use it in dressings. Tree Of
a powder. Season your sweet potato fries with it, sprinkle it on scrambled
Words Laura Potter. Photograph Stocksy l ADD VINEGAR With The Mother (£2.29, 500ml)
Life Organic Apple Cider Vinegar
eggs – it works with everything,’ says Mark Diacono.
‘A few drops of vinegar on apricot halves before roasting both brings out
their glorious acidity and amplifies their sweetness.’
Pickling spice
3 Use this for added spicy
l DRINK TART
sharpness. The Vital Ingredient
‘If you want to investigate the fermented stuff, but you’re slightly nervous
Pickling Spice (£2.99, 100g).
dealing with bacteria, start with drinks like water kefir and kombucha.
All at hollandandbarrett.com
They’re easy to find, easy to make and impossible not to love.’
healthy-magazine.co.uk 69

T H E M O D E R N V E G A N





HOW CAN I




CELEBRATE



PANCAKE




These vegan recipes from Áine Carlin are DAY?
(whisper it) even better than the original






For extra-thin
pancakes, do the
‘pour and swirl’ –
pour batter into
a preheated pan
and tip from side
to side until it
meets the edges.















































70 healthy-magazine.co.uk

FOOD






Oat and orange
blossom pancakes
with chocolate sauce

Áine Carlin, author of Cook Share Eat If you’d rather
Vegan, says: ‘These thin, oaty pancakes not include the
are a nod to the ones I used to enjoy on peas in your
Shrove Tuesday with my family.’ batter, rest
assured, this
eggy-looking
Makes 5
pancake will
150g rolled oats still be fabulous.
½ tsp bicarbonate of soda
Pinch of sea salt flakes
200ml almond milk
Juice of ½ orange
½ tbsp orange blossom water
½ tbsp agave nectar
100ml water, plus extra if necessary
1-2 tbsp coconut oil
Oat flakes, to decorate
For the chocolate sauce
1 heaped tbsp coconut oil
2 tbsp raw cacao powder or cocoa
1 tbsp agave nectar
Pinch of sea salt flakes
1 Place the oats in a food processor or Pea and rocket chickpea flour pancake
blender and blitz to a fine flour. Transfer
to a bowl along with the bicarbonate Áine Carlin says: ‘I was tempted to 1 Place the peas in a bowl and cover
of soda and salt, and stir to combine. dub this an “egg-free omelette”, given with freshly boiled water to defrost.
Whisk the almond milk, orange juice, its ability to replicate that one-time 2 To make the dressing, whisk the
orange blossom water and agave mainstay of my menu so well. Vibrant ingredients together in a small bowl
nectar together in a separate bowl. yellow in colour and packed full of until combined. Season to taste and
2 Make a well in the flour, pour in the peas (and therefore protein), this little refrigerate until needed.
liquid mixture with the water, and whisk number is now a personal favourite, 3 Sift the gram flour into a mixing bowl.
to combine. The batter should be the thanks to its endless versatility.’ Add the ground flaxseed, yeast, baking
consistency of single cream and tends powder and turmeric, and season with
to thicken over time, so thin with extra Makes 2 large pancakes salt and pepper. Whisk to combine.
water as necessary. Transfer to a jug. 30g frozen peas 4 Make a well in the centre of the flour,
3 Heat 1 tsp of coconut oil in a pan 60g chickpea (gram) flour add the lemon juice and water, and
over a medium-high heat. Pour in just 1 tbsp ground flaxseed whisk to form a batter.
enough batter to coat the bottom, 1 tbsp nutritional yeast 5 Drain the peas and add to the batter
swirling to ensure it reaches the edges. ½ tsp baking powder along with the coriander. Stir well to
Cook for 3-5 minutes, or until bubbles ½ tsp ground turmeric combine and set aside for 10 minutes.
form and the edges look cooked. Flip Juice of ½ lemon 6 Set a crêpe pan or frying pan over
the pancake, then cook for a further 125ml water a medium heat and brush with the
3-5 minutes. Transfer to a warm plate 1 heaped tbsp chopped fresh coconut oil. Ladle in half the batter
and cover. Repeat until all the batter is coriander, plus extra to garnish and, using a spatula, push the pancake
used, adding an extra teaspoon of oil ½ tbsp coconut oil to the edges of the pan – you want it as
to the pan between pancakes. 70g rocket, plus extra to garnish thin as possible without it breaking.
4 For the sauce, heat the coconut oil Sea salt flakes and black pepper Cook for 5-7 mins until cooked through
in a saucepan until it’s melted. Take off For the coconut dressing (you won’t need to flip it).
the heat and whisk in the cacao, agave 4 heaped tbsp coconut yoghurt 7 Add half the rocket and dressing to
and salt until glossy. Pour into a jug. Grated zest and juice of ½ lemon the centre and ease on to a plate, using
5 Fold the pancakes and arrange on 1 tbsp chopped fresh coriander the pan to help gently fold it over. Repeat
a large plate. Pour over the sauce and 1 tbsp chopped mint with the remaining batter. Serve with the
sprinkle over a few oat flakes. Serve. Sea salt flakes and black pepper extra coriander, rocket and dressing.


healthy-magazine.co.uk 71

T H E M O D E R N V E G A N





Black-eyed pea stew with buckwheat pancakes and fried plantain
Áine Carlin says: ‘I have a diicult aromatic, then stir in the chipotle paste the batter is used, adding another
relationship with buckwheat. I want to and coconut milk. Season and bring to teaspoon or so of oil to the pan
love it, but am often left feeling slightly a gentle simmer. Cook for 10 minutes, between each pancake.
underwhelmed. For this book, I was then add the beans and simmer for 5 To make the fried plantain, heat the
determined to ind a way to best utilise a further 5 minutes, or until the sauce rapeseed oil in a frying pan over a
this naturally gluten-free grain (which has thickened and reduced. Cover medium-high heat, add the plantain
is – somewhat confusingly – actually with a lid and set aside. slices and fry for 2-3 minutes on each
a seed), and these crêpe-like pancakes 4 Set a crêpe pan over a medium side until golden. Transfer to a plate
are the pleasing result. heat and brush it with 1 tsp of olive oil. lined with kitchen paper and sprinkle
Pour a ladleful of batter into the pan with the sea salt.
Serves 2 and immediately spread it to the 6 To serve, fold the pancakes over,
2 tbsp olive oil edges using a spatula, then cook for crêpes Suzette-style, and top with the
1 onion, sliced 3-4 minutes, or until the edges come stew, fried plantain, sliced avocado
1 celery stick, sliced away easily. Flip the pancake over and torn basil leaves. Alternatively, fill
1 red pepper, cored and sliced and cook for a further 30 seconds, and roll them up like fajitas, placing the
3 garlic cloves, minced then transfer to a dish and cover with individual dishes on the table, and
1 tbsp red jalapeños, minced a clean tea towel. Repeat until all letting everyone help themselves.
1 heaped tsp chipotle paste
200ml canned coconut milk
300g canned black-eyed beans,
drained and rinsed
Sea salt flakes and black pepper
For the buckwheat pancakes
100g buckwheat flakes or flour
Several thyme sprigs,
leaves stripped
½ tsp bicarbonate of soda
Juice of ½ lemon
150-175ml water
Sea salt flakes and
black pepper
For the fried plantain
50ml rapeseed oil
1 large ripe plantain,
sliced diagonally
¼ tsp sea salt flakes
To serve
1 ripe avocado, sliced
Basil leaves, torn

1 For the pancakes, place the
buckwheat, thyme leaves and
bicarbonate of soda in a blender or
food processor. Season and blitz until
the mixture forms a fine flour, then
transfer to a large mixing bowl. Add
the lemon juice and water and whisk
together to form a batter with the
consistency of single cream. Set aside. RECIPES FROM
2 Heat 1 tbsp of the olive oil in a frying Cook Share
pan over a medium heat. Add Eat Vegan
the onion, celery and red pepper. by Áine
Season and fry until the Carlin
vegetables begin to soften. (MITCHELL
3 Add the garlic and BEAZLEY, £14.99)
PHOTOGRAPHS
jalapeños, stir to combine,
DANIELLE WOOD
and gently fry until


72 healthy-magazine.co.uk



T H E H E A L T H Y W A Y W I T H . . .


WA L N U T S




Ultra-high in healthy omega-3 fats, walnuts truly are
a king among nuts. Use them in energy balls, salads
and Bircher muesli, or just nibble them raw on-the-go






W hether chopped and sprinkled
over a salad, used as a crunchy
topping for your morning
porridge, or simply as an
cacao energy balls
afternoon snack, walnuts are a nutritious Walnut, date and
addition to your daily diet. A source of fibre,
iron and B vitamins, walnuts also provide higher Makes about 18 balls
levels of omega-3s than any other nut, which 200g walnuts
means they can potentially benefit heart and 175g Medjool dates, pitted
brain health. They are also a source of vitamin 35g cocoa power
E and polyphenols, which may help to reduce 1 tsp vanilla extract
inflammation and protect skin health. Pinch of salt
Although walnuts contain high levels of fat,
which means they’re energy-dense and high in 1 Put all the ingredients together in
calories, it’s important to remember that they a food processor and blitz together
provide monounsaturated and polyunsaturated until smooth.
fats, which are heart-healthy. Research suggests 2 Remove the mixture from the
eating walnuts can help lower your cholesterol, blender. On a flat, clean surface, divide
as well as helping you to maintain healthy weight. the mixture into bite-sized amounts
In a small-scale controlled study, obese adults and roll into balls.
reported decreased hunger and appetite after 3 Chill the energy balls in the fridge for
being given a blended smoothie containing about 1 hour, until firm, before eating.
walnuts, compared with a placebo. A brain scan They will keep in an airtight container
also revealed increased activation in areas of in the fridge for up to a week.
the brain that helped to resist the temptation
of unhealthy food cues.
Because of their role in weight management, Blue cheese, grape
eating walnuts regularly could also decrease your and walnut salad
risk of developing type 2 diabetes. Additionally,
a diet incorporating walnuts may be beneficial Serves 4
for gut health. A 2018 study found that adults 150g mixed salad leaves
who ate 43g of walnuts every day for eight weeks 250g red seedless grapes, halved
had a greater increase in beneficial gut bacteria, 75g mild blue cheese, roughly Words Niamh Leonard-Bedwell. Photograph Stocksy
compared with those who didn’t. chopped
50g walnuts, toasted and
roughly chopped
For the dressing
100ml red grape juice
3 tbsp extra virgin olive oil



74 healthy-magazine.co.uk

FOOD










+
k i t c h e n
c u p b o a r d
h e r o
















1 tbsp balsamic vinegar
1 tbsp wholegrain mustard

1 To make the dressing, pour the grape
juice into a saucepan and heat on the
hob. Bring it to the boil and simmer for
about 5 minutes, or until the liquid has
reduced by half. Let the grape juice
cool, then mix in the olive oil, balsamic
vinegar and wholegrain mustard.
2 Place all the salad ingredients in
a salad bowl and toss together with a
few spoonfuls of the dressing. Divide
into bowls and serve with the rest of
the dressing to drizzle on top.

Walnut and apple
Bircher muesli

Serves 1
35g porridge oats
200ml almond milk
1 small apple, coarsely grated
Handful of walnuts, chopped
1 tsp Manuka honey
Pinch of cinnamon

1 Mix all the ingredients together in
a bowl, cover and leave in the fridge
overnight. If you usually have breakfast
when you get to work, you can mix the
ingredients in a lunch box or sealable
jar to take with you.
2 In the morning, the mixture should
have a creamy consistency, but add
a splash more liquid if you like. Eat as
it is, or add toppings such as Greek
yoghurt, seeds or berries.


healthy-magazine.co.uk 75

Better gut








health





recipes to reboot on a plate




Simple, delicious


your microbiome
and nourish your
body from the
inside out, from
The Clever Guts
Diet Recipe Book























Words xxxxxxxxx Photographs xxxxxxxxxxxx

















76 healthy-magazine.co.uk

FOOD
TIP
This keeps
in the freezer
for several
months.
Healthy homemade
granola


This crunchy cereal is full of toasted
nutty flavour. If you make it yourself, you
know it’s gluten-free and that it’s also
likely to be much lower in sugar than
most supermarket versions. Seeds,
nuts and unprocessed oats are
absorbed more slowly in the gut
as they are made of complex
carbohydrates containing lots of fibre.
• Dairy-free
• Gluten-free

340 calories per portion
Makes 12 servings
100g soft dates (about 15 large
dates), finely chopped
100g coconut oil, melted
(approximately 2 heaped tbsp
when cold/solid)
1 level tsp table salt
TIP
2 tsp vanilla essence
Try substituting the
1 egg white, to bind (or use 1-2 tbsp
yoghurt here for kefir,
water instead)
which has a delicious
200g jumbo gluten-free oats (or tartness and delivers
rolled oats) even more good probiotics
200g mixed seeds, such as to your microbiome.
sunflower, sesame and pumpkin, Add a drizzle of maple
and nuts, such as almonds, syrup if you find
cashews or pistachios kefir too sour.
80g ground flaxseeds
100g dried fruit, such as
cranberries, raisins or diced
apricots
1 Preheat the oven to 120ºC/100ºC fan/
gas mark ½. Blitz the dates, coconut oil,
salt, vanilla essence and egg white or
water in a food processor, or with a
hand blender, to form a rough paste.
2 Put the oats, seeds, nuts, ground
flaxseeds and dried fruit in a medium- Yoghurt with granola and diced pear
Words xxxxxxxxx Photographs xxxxxxxxxxxx wooden spoon. • Dairy-free option yoghurt (or non-dairy equivalent)
sized bowl and pour in the date mixture,
100g full-fat live Greek-style
Enjoy as breakfast or an easy pudding.
working it evenly into the oats with a
3 Scatter the mixture in a shallow,
2 tbsp Healthy homemade granola
medium-sized baking tray lined with
(see recipe, left)
• Gluten-free
greaseproof paper and bake for 25-30
Diced strawberries (optional)
440 calories per portion
minutes. Turn the oven off and leave
1 Place the diced pear in a jar or bowl.
the granola to crisp up for an hour or
Serves 1
2 Add the Greek-style or non-dairy
two, or even overnight, before breaking
1 small conference pear, skin on,
yoghurt and sprinkle the granola on top.
it up into small clusters. It can be stored
cored and diced
Add the diced strawberries, if using.
in an airtight jar for up to a month.
healthy-magazine.co.uk 77



FOOD






Spinach dal
1 red chilli, deseeded and chopped onion for 5 minutes. Stir in the garlic and
This wonderful, filling dal can be eaten (or ½ tsp chilli flakes) cook for 1 more minute before adding
on its own or enjoyed as a side dish. 1 tsp cumin seeds the chilli, spices and ginger.
Full of creamy, rich coconut flavours, 1 tsp ground coriander 2 After 2 more minutes, stir in the lemon
it reheats well so you can keep it for 1 tsp ground turmeric juice, coconut milk and lentils. Bring
a second hit later in the week. Lentils 2cm root ginger, peeled and diced the pan to the boil, then put the lid
are generally great for your microbiome, Juice of ½ lemon on and allow it to simmer for 10 minutes,
being highly nutritious and containing 1 x 400ml can coconut milk stirring occasionally and adding more
a fair amount of protein. However, if 1 x 400g can green lentils, drained water if needed.
you suffer from IBS, you should reduce 100g spinach leaves (or kale) 3 Add the spinach (or kale) and cook for
your portion size as the lentils can 1 tbsp fresh coriander, chopped 3-5 minutes, then stir in the chopped
exacerbate symptoms. 200g paneer, chopped into 2cm coriander and season with salt and
cubes (optional) pepper. Scatter the chopped paneer
• Dairy-free option on top. You might serve this dal with
• Gluten-free 1 Heat the oil in a medium-sized pan or 1 tbsp Greek-style yoghurt (add 75
casserole with a lid, and sauté the calories per portion).
570 calories per portion
Serves 4 as a main dish
(6-8 as a side dish)
3 tbsp olive oil or coconut oil
1 medium onion, chopped
2 garlic cloves, chopped
































TIP
Instead of lentils, you can
use yellow split peas (chana
dal), which take longer to
cook (35-40 minutes), or the
smaller red lentils, which only
take about 15 minutes, but give
less texture. This dish freezes
well, and reheating it will
increase the quantity of
gut-friendly resistant
starch, too.


healthy-magazine.co.uk 79

FOOD









































TIP
Use an ice-
Recipes from The cream maker,
Clever Guts Diet Keir ginger if you have
Recipe Book one.
BY DR CLARE BAILEY ice cream
WITH NUTRITIONIST
JOY SKIPPER (SHORT This is made with live kefir cultures,
BOOKS, £14.99). which contain a far richer variety of
PHOTOGRAPHS JOE SARAH
healthy bacteria than live yoghurt. It’s
Chocolate aubergine delicious served with baked or stewed
fruits, such as figs, apple or rhubarb.
cake with pear   1 Preheat the oven to 180ºC/160ºC fan/ • Gluten-free
gas mark 4. Grease and line a 20cm
and walnuts cake tin with baking paper.
2 Steam the aubergine for 15 minutes 200 calories per portion
• Dairy-free or until it is soft. Then place it, still hot,
• Gluten-free into a bowl. Serves 4
3 Immediately add the chocolate and 350ml kefir
370 calories per portion coconut oil and stir until they have 160ml can coconut cream
more or less melted. Then mix in the 2 tsp xanthan gum
Serves 8 chopped dates. 3 pieces of stem ginger, diced
1 medium aubergine skin on, diced 4 Blitz with a hand blender to obtain
150g dark chocolate (min 70% a smooth paste. Add the salt, eggs, 1 Place the kefir, coconut cream and
cocoa solids), broken into pieces baking powder and ground almonds xanthan gum in a bowl and whisk them
60g coconut oil and whizz one more time, then stir the together until smooth. Stir in the ginger,
60g pitted dates, chopped walnuts and pears into the mixture. then pour into a freezer-proof container.
½ tsp salt 5 Spoon the mixture into the prepared 2 Place it in the freezer, removing it
3 eggs, beaten tin and bake for 35-40 minutes, until every half hour for 2-3 hours and
1 tsp baking powder a knife or skewer inserted into the whisking it to break up the ice crystals.
80g ground almonds centre comes out clean. 3 Remove it from the freezer about
80g walnuts, chopped 6 Leave to cool in the tin for 10 minutes, 20-30 minutes before serving to allow
1½ pears, cubed then transfer to a wire rack. it to soften.



80 healthy-magazine.co.uk



IN SEASON…


cauliflower









The days of dodging mushy florets in
soggy school dinners are long gone – now
ream-coloured, dome-shaped plants, encased in cauliflower is on-trend, nutritious and tasty
large, green leaves, caulilowers are made of tightly
packed lower heads called ‘curds’, joined to a
C central stem. The Latin caulis, from which the
plant is named, literally translates as ‘stem’ and inspired the
English term ‘cole crop’, which refers to caulilowers and other
brassicas, including cabbage, broccoli, Brussels sprouts and
kale. Although white caulilowers are instantly recognisable,
you can occasionally ind green and purple ones, too.
Traditionally, they’ve been seen as a fairly commonplace
vegetable, but caulilowers have had a trendy resurgence in
recent years, due to their nutritional beneits and versatility
in vegetarian cooking. They have a fairly innocuous lavour,
but could be described as slightly nutty, or bitter, and can
release a sulphurous smell on cooking. And while you might
associate the pale florets with soggy school dinners, learning
to love caulilower could open you up to a host of beneits.
One portion (100g) lightly cooked provides 73 per cent of
our daily vitamin C target, and is a source of vitamins K, B6
and folate – but don’t overcook it as this will destroy most
of the vitamin C. It’s low in calories and provides ibre, which
can help increase feelings of fullness. Pale, even-coloured
heads and crisp, green leaves are good indicators of whether
your caulilower has been freshly picked, so examine it
carefully at your greengrocers or supermarket before buying.

HOW TO USE T
I
Eat lorets raw in a salad, or dunked in houmous. The easiest
way to cook caulilower is microwaving or steaming. Cut the
lorets from the stem and chop into even pieces. Boil or steam
for 5-10 minutes, checking the texture with a fork to avoid
the lorets getting too soft. For caulilower rice, cut away the
outer leaves, chop into chunks and blitz in a food processor,
or grate. Either stir-fry the ‘rice’, or roast on a tray, drizzled
with oil. To make caulilower steaks, cut of the stem so the
head sits lat, and slice horizontally at 2cm intervals. Drizzle
with olive oil, fry both sides until charred, and season.
WORKS WELL WITH
Due to its mild lavour, caulilower works in a range of dishes.
Add garlic and parsley to cauli rice, or drizzle lemon juice over
steaks before cooking, then season with herbs and chilli lakes
to enhance their charred lavour. Also add lorets and chickpeas
to a veggie curry, where they’ll take on the spices of the dish.



82 healthy-magazine.co.uk

FOOD








W H A T ’ S C O O K I N G ?



MELISSA HEMSLEY
EAT GREEN
Delicious lexitarian recipes
for planet-friendly eating



‘A delicious and much-needed nudge towards a healthier and
more sustainable kitchen’ hugh fearnley-whittingstall
Recipe taken from
Eat Green by
Melissa Hemsley
(Ebury Press,
£20), out now
Fried chermoula 1 Preheat the oven to 240ºC/220ºC
cauliflower on fan/gas mark 9. Slice two 2-3cm
herby bean dip thick steaks off the cauliflower
and roughly chop the remaining
with slaw cauliflower florets and the leaves,
keeping them separate. Mix
Serves 2 with leftovers together all the ingredients for
the chermoula.
1 medium cauliflower (about 2 Put the cauliflower florets in
800g) – save the leaves a roasting tray with 1 tablespoon
2 tbsp ghee or oil of the ghee or oil, half of the
Sea salt and black pepper chermoula spice mix, sea salt and
1 big handful of a mix of fresh pepper. Roast in the oven for 15–20
parsley and coriander, leaves minutes, adding the chopped
and stems chopped separately cauliflower leaves halfway through
Extra virgin olive oil, to serve and tossing everything together.
For the chermoula spice mix 3 Melt the remaining ghee or oil
2 tsp ground cumin in a large frying pan and fry the
1 tsp sweet paprika cauliflower steaks for 2 minutes on
2 tsp ground coriander each side, then add the remaining
Chilli flakes or ¼ tsp cayenne, spice mix and carefully turn again,
to taste coating the steaks in the spice.
For the slaw Cook for a further 2 minutes until
¼ red cabbage (around 150g), just tender (you could now pop
finely shredded them in the oven to keep warm).
1 green apple, cut into Meanwhile, mix the ingredients for
matchsticks the slaw together with the parsley
1 celery stick and leaves, sliced and coriander leaves in a medium
2 tbsp extra virgin olive oil bowl, and season to taste.
1 tbsp apple cider vinegar 4 Blitz all the bean dip ingredients
1 tsp mustard
in a food processor with the parsley
Words Niamh Leonard-Bedwell. Photographs Philippa Langley, Stocksy 240g cooked white beans seasoning. Add 2-4 tablespoons of
and coriander stems and taste for
For the herby bean dip
cold water until nice and thick. Divide
or chickpeas (1 × 400g tin,
drained and rinsed)
the dip between the plates, drizzle
with olive oil and top with the steak,
1 garlic clove
2 tbsp tahini
florets and leaves. Serve the slaw
on top or on the side.
Juice of 1 lemon
healthy-magazine.co.uk 83

HEALTHY PROMOTION





Super swaps







Free-from alternatives to your storecupboad essentials
























































GUILT-FREE GOODIES NO NAUGHTIES NUT JUICE SLIMLINE LUNCH
Perfect for mid-afternoon munchies, these Deliciously dairy-free, M+lk Plus is made No more need for cheat days! Slim Noodles
healthy award-winning sweets are infused with hazelnuts blended with spring Vegetarian Pad Thai ready meal lets you
with the natural flavour of elderflower as water, and fortified with vitamin D and enjoy authentic Thai flavours, but with
well as Ricola’s unique blend of 13 Swiss calcium. Available in great-tasting Salted lower calories, salt and sugar. Made from
mountain herbs. Also available in a range Honeycomb Hazelnut and Strawberry konjac instead of the usual wheat flour,
of other tempting flavours, they’re sugar- Cheesecake Cashew varieties, they’re Slim Noodles are scientifically proven to
free, suitable for vegetarians and vegans flavoured naturally, with no added refined help you lose weight. They’re also gluten- Photograph Pixeleyes
and completely delicious. sugar. Find M+lk Plus in chilled stores. free and suitable for vegans.
£1.85, 45g £1.99, 330ml £4.99, 250g


All products available in selected Holland & Barrett stores and online at hollandandbarrett.com

FOOD






My life







in food







Influenced by her farm-to-plate upbringing, retreat
chef and food writer Bettina Campolucci
Bordi puts sustainably sourced ingredients
at the forefront of her recipes. Now she’s
encouraging us to try plant-based eating


I grew up in Tanzania and we sourced vegetables As I stepped out of that, I noticed a massive change.
and fruit from the markets. My mother would I had been diagnosed with polycystic ovary syndrome
go to a farmer for milk, the isherman would come and endometriosis and was told that the likelihood
to our doorstep with fresh ish a few times a week, of me ever having children was next to none. It came
and my dad would go hunting. Everything was made as a shock and made me change my life around, not
from scratch, so if we had pizza, my dad would make just from a food perspective. As I launched my irst
the dough, and if we had yoghurt, my mum would business, I fell pregnant – against all odds.
have made that. When I was 11, we moved to Sweden
and suddenly had access to all this processed food. Food is a big fixture in my family life. My daughter
I couldn’t believe that you could buy a pre-made pizza is only seven, but I like to let her make decisions
from the supermarket. about what we’re going to cook, as well as taking her
to markets to choose vegetables. My husband is very
From a very young age, my parents let me cook into food as well, and we try to eat as locally and as
for their dinner parties. I was always inspired seasonally as possible, making vegetables the ‘hero’
by food and wanted to be a chef, but my parents ingredients of each dish.
told me there was no money in it, so I studied hotel
management because I thought that was the closest My blog, Bettina’s Kitchen (bettinaskitchen.com),
thing. I worked in restaurants from the age of 15, but began as a way of documenting my plates. I’d tend
was always front of house. to forget what I’d cooked on the retreats, so I started
a social media account and website to keep a record.
As told to Niamh Leonard-Bedwell. Photograph Nassima Rothacker eat! So I started running my own and decided to cook that became my irst book, Happy Food. 7 DAY VEGAN CHALLENGE
Through the blog, I was approached to do recipe
I started working in wellness retreats as a food
and beverage manager. At the time, juicing and
development for companies and started running
cooking workshops. I also wrote a book proposal, illed
detoxes were popular and I thought it would be nice
to run a wellness retreat where people actually got to
with versions of the recipes I’d been preparing, and
on them, too. My business partner at the time was
The aim of my new book, 7 Day Vegan Challenge,
vegan, so we decided to make vegan and gluten-free
is getting people to eat more vegetables. People
food. I loved it. I was living in Spain and would go to
tend to think about veganism in terms of what they
a farmers’ market to buy my ingredients. The irst
can’t have, instead of what they can. Vegan eating
retreat went really well and I got hooked from there.
opens up a new world of ingredients that you might not
even realise existed. It’s not necessarily about turning
While I was running the retreats, my own
vegan forever; it’s about giving it a go. If you can eat
wellbeing came into focus. I realised I felt a lot
plant-based food a couple of days a week, you’re already
better eating the food I was cooking for guests. When
BY BETTINA CAMPOLUCCI BORDI
making a massive change. The rest of the time, if you do
I was in the food and beverage industry, I drank lots of
(HARDIE GRANT, £15)
izzy drinks and cofee and worked really long hours.
eat animal products, choose quality over quantity.
IS OUT NOW
healthy-magazine.co.uk 85



BALANCE



inspiration to help you look your best, naturally


























































Not content with being the most aesthetically pleasing
ingredient in your fruit bowl, dragon fruit (or hylocereus
undatus) has been making a name for itself in the world
of haircare, too. This distant cousin of the cactus contains
more antioxidant vitamin C than an orange, making it the
ideal ally to help ight the efects of oxidative stress on your
Words xxxxxxxxx Photographs xxxxxxxxxxxx Words Rachel Wall. Photograph Stocksy seeds of the dragon fruit are also rich in fatty acids, which
scalp. It contains niacin, which is linked to good blood
circulation and so could help nourish your follicles. The
act like an emollient to protect
hair from damage, keeping it
lustrous and shiny. All this and
it smells amazing, too. Reap the
rewards and avoid unnecessary
plastic packaging with Faith in
Nature Dragon Fruit Shampoo Bar
(£5.79, hollandandbarrett.com).


healthy-magazine.co.uk 87

88 healthy-magazine.co.uk

CLEAN BEAUTY





W h a t ’s





y o u r

We’re used to thinking about our skin type
in terms of oily, dry or combination. But
according to ayurveda, there’s much more to it
s k i n
W O R D S B Y B E L L A B I N N S



d o s h a ?
THE EXPERTS






SHEILESH SHAH
is the founder of the hile trend forecasters might suggest we’re hurtling
ayurvedic and natural W towards a future of AI beauty routines dominated by
skincare brand Urban tech, there’s a 5000-year-old wellbeing philosophy
Veda. He has been rising quietly to the fore. Ayurveda – roughly translated
working in the world
from Sanskrit as ‘the science of life’ – is an ancient system of holistic
of ayurvedic beauty wellness that’s suddenly fashionable again. And it’s really no surprise.
for over 35 years
Based upon the belief that each of us is comprised of ive elements
(urbanveda.com)
– earth, ether, air, water and ire – ayurveda works on the principle that
an individual’s constitution is governed by a dominant ‘dosha’, or set
of combined doshas, relating to these elements. When your unique
dosha constitution is in balance, you experience good health and
mental harmony, but when your dominant dosha becomes aggravated –
for instance, by poor diet, hormonal changes or stress – it manifests in
symptoms that afect the wellbeing of both mind and body.
DR PRATIMA RAICHUR In simpliied terms, ayurveda is the process of continually balancing
is a pioneer in the the doshas – vata, pitta or kapha. It may be centuries-old, but this
ayurvedic skincare field, personalised approach and holistic methodology chimes perfectly with
and has been practising our modern-day quest for tailor-made wellness rituals. ‘In Western
ayurveda professionally culture, there’s been a major shift in consciousness regarding what it
for over 40 years. means to be healthy and balanced,’ explains Dr Pratima Raichur, an
Author of best-selling ayurvedic doctor, author and founder of PRATIMA Ayurvedic Spa and
book Absolute Beauty, Wellness Centre in New York. ‘In addition to the popularity of yoga,
she is a chemist, ayurveda’s sister science, there’s a new generation of seekers asking
botanist and doctor more questions and looking for truths that feel more genuine and
of ayurvedic medicine aligned with our natural state.’
and naturopathy
In particular, ayurveda’s natural approach to skincare – including
(pratimaskincare.com)
a wealth of medicinal herbs and spices – has started to pervade the
Western beauty market, with the number of brands employing doshic
principles steadily on the rise. ‘Ayurveda lends itself perfectly to what
consumers are looking for at the moment: natural, clean products that
help us to maintain balanced, good health,’ says Sheilesh Shah, founder
of ayurvedic skincare brand Urban Veda.
‘Many studies have been conducted on the extracts that are used
in ayurveda and the beneits that they bring. While ayurveda has been
using them for thousands of years, these herbs are now starting to be
used globally,’ he says. Think turmeric, ashwagandha, aloe and more.


healthy-magazine.co.uk 89

CLEAN BEAUTY





DISCOVER YOUR DOSHA

Instead of examining your
skin in isolation, ayurveda’s How noticeable
approach concerns the are your pores?
entire being – mind and body
– to determine your speciic A Barely
doshic proile. To discover How does your skin B Pretty visible, especially
your dominant dosha, react to the sun? around my nose and chin
answer the questions on this C They’re large and visible
page, noting your scores. A It dries out quickly, and
burns easily
B I’m prone to heat rashes
C My skin adores the sun


Which best describes THE RESULTS
how you feel after eating? Do people assume MOSTLY A – VATA
you’re older or younger Your dominant dosha is vata, governed by the
A Often prone to bloating than you are? elements of air and ether. Vata skin is typically
B Energised – I have a fast dry and fragile, and shows lines and wrinkles
metabolism A Older – my skin is quite lined more readily than kapha and pitta. Vata skin
C Tired, like I need a nap B They get it about right can appear dull, has small or invisible pores, and
C Always younger, due to my is cool to the touch. Vata types also commonly
youthful complexion experience dry or laking lips, especially in cold
weather or at times of stress.
MOSTLY B – PITTA
Your dominant dosha is pitta, governed by the
What’s your overriding elements of ire and water. While balanced pitta
skin concern? I’d love my skin to be more… skin enjoys a dewy glow – it’s the most closely
aligned to what Western dermatologists call
A Dryness and fine lines A Glowy, instead of looking dull ‘combination’ skin – it can sufer from sensitivity,
B Sensitivity and flare-ups B Calm – it reacts easily redness and breakouts in the T-zone when
C Excess oil and C Clearer – I suffer imbalanced. Common issues for pittas
congested pores with breakouts include acne, rosacea or eczema.
MOSTLY C – KAPHA
Your dominant dosha is kapha, governed by
the elements of earth and water. Kapha skin is
typically smooth, with large, productive pores
that can be prone to congestion in the form of
To touch, my skin feels… blackheads and cystic acne. The upside
What’s a typical night’s of kapha-type skin is that it ages less
sleep like for you? A Cool – I’m always cold quickly due to the high oil content.
B Warm – I sweat easily A COMBINATION OF A, B AND C
A Light and broken C Neither hot or cold Many of us, around 80 per cent, are bi-doshic
B Generally sound, waking – split across two doshas. It’s also possible to
occasionally be an even mix of all three, what’s known as
C Deep and restorative tri-doshic. ‘We are all a mixture of all three, but
it’s most common for us to exhibit dominant
What’s your characteristics of one, or two, at any time,’ says
approach to work? Dr Raichur. This means your skin may display
multiple characteristics, which can become
A I pack in as much as I can, more, or less, proliic as your doshic dominance
but I’m easily distracted luctuates. ‘Our dosha is constantly being thrown
B Productive, as I live by of track as seasons, environmental factors,
my to-do list hormones or stress levels change. The key to
C Pretty chilled – no point striving for balance is to recognise typical signs of
getting stressed dosha imbalances and counteract them to bring
yourself into balance,’ says Shah.



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CLEAN BEAUTY






YOUR AYURVEDIC ROUTINE

Now you know your dominant dosha (or doshas), you can set about creating Pitta
your own ayurvedic routine to bring your skin back into balance. However, ‘If you’re a pitta skin type, focus
if in any doubt, always seek the advice of a trained ayurvedic practitioner. on cooling, calming ingredients to
‘Ayurvedic philosophies are founded on the healing power of pure, natural soothe inflammation and sensitivity
ingredients that balance each dosha or mind-body type, meaning not every such as extracts of sunflower,
natural ingredient is suitable for everyone,’ says Dr Raichur. ‘Ashwagandha neem, sandalwood and rose,’
or turmeric might be the trendy ingredients of the month, but the eicacy says Dr Raichur.
of these herbs is only realised when used to heal speciic imbalances Ayumi Sandalwood Face Wash
as opposed to a generic solution for all skin types.’ (£4.99, 150ml)

Cool flare-ups by using a hydrating
spritz. Rose’s slight astringency
Vata can help counteract redness.
‘Turmeric helps brighten lines with a rich botanical Miaroma Rose Floral Water
dull vata-type skin by day cream. (£6.99, 100ml)
boosting circulation and Weleda Pomegranate
giving a healthy glow,’ Firming Day Cream Soothe inflammation with a
says Shah. (£28.50, 30ml) herbal face oil. This one contains
Urban Veda Radiance sandalwood and manjistha, which
Facial Oil (£29.99, 30ml) For a weekly boost, has anti-inflammatory properties.
choose a nourishing Fushi BioVedic Radiance
Vata types lack moisture, mask to help rehydrate Face Oil (£22, 30ml)
so avoid harsh cleansers and soften skin.
and consider an oil- Natura Avocado Infused To cool excess heat, rashes and sunburn,
based alternative. Sheet Mask (£4.99) keep a cooling aloe vera lotion to hand.
Antipodes Grapeseed Dr.Organic Aloe Vera Skin Lotion
Butter Cleanser Self-care for vatas (£7.99, 200ml)
(£24.99, 75ml) ‘Try warm oil massages,
eating warm, cooked Self-care for pittas
Hydration is all-important foods, and meditation Get rid of accumulated pitta energy, which
for vata skin. Lock in to help mitigate stress,’ can manifest as irritability and frustration,
moisture and soften says Dr Raichur. by trying the traditional ayurvedic treatment
known as shirodhara. ‘A sesame seed-
based oil is poured onto the forehead and
drips down through the head and hair.
This is thought to help clear the mind of
stresses and over-stimulation from the
modern-day world,’ says Shah.
Kapha
Balance excess oil in kapha-type skin with ‘Neem is antiseptic and antibacterial, so
a purifying face wash. This one contains perfect for problem-prone skin,’ says Shah.
a gentle exfoliant. Ayumi Neem Face Cream (£4.99, 100ml)
Urban Veda Purifying Exfoliating
Facial Polish (£12.99, 125ml) Shrug off a deep sleep, and keep skin clear,
with a stimulating body scrub.
Keep breakouts in check with a plant-based UpCircle Cofee Body Scrub With Peppermint
anti-blemish serum. (£14.99, 200ml)
Andalou Willow Bark Pure Pore Serum
(£6.99, 32ml) Self-care for kaphas
‘Deep-cleansing facials detox, and nourish with
Photographs Stocksy
excess oil-balancing herbs,’ says Dr Raichur.
‘Try daily self-massage to increase circulation.’
All products from hollandandbarrett.com






92 healthy-magazine.co.uk



“I believe

beautiful

hair comes
from

within”

- TERI HATCHER

Hair Volume TM
Ambassador






























+
b e a u t y
f i x




GLOW





GETTERS

CLEAN BEAUTY





YOUR SKIN MATURE
YOUR OIL ROSEHIP
‘Rosehip oil has anti-
Think facial oils aren’t inlammatory efects on the
skin. It contains linoleic acid,
for you? Think again. carotenoids, and tocopherol
Whatever your skin type, (vitamin E, which has anti-
ageing beneits). Rosehip seed
oils help seal in moisture oil also contains high amounts
and nourishment, protect of phenolic acid, which prevents
skin and add a healthy inlammation and oxidative stress, both of
which can speed up the skin’s ageing process.’
glow, says facialist and FIND IT IN Sukin Rosehip Organic Oil
skin expert Vaishaly Patel (£19.95, 50ml)

YOUR SKIN ACNE-PRONE
YOUR OIL POMEGRANATE
‘Pomegranate oil is naturally
YOUR SKIN OILY, antibacterial and anti-
CONGESTED inlammatory, so it’ll help ight
YOUR OIL JOJOBA spot-causing bacteria in your
‘Extremely light, this is the nearest pores while also calming the rest
in molecular structure to our natural of your inlamed, broken-out Horsetail
sebum,’ says Vaishaly Patel. ‘Jojoba skin. It’s incredibly lightweight,
is the perfect carrier oil for oily skins, so it won’t feel like a greasy Horsetail is one of
as it tricks the skin into stopping the mask. Rosehip oil is also great for the most silica-containing
overproduction of its own oils.’ treating irritated, angry, red and zit-riddled plants available.
FIND IT IN The Jojoba Company skin. It deeply hydrates without sufocating
100% Natural Australian Jojoba Oil (£12.99, 30ml) pores, and the fatty acids can fade acne scars The horsetail is a
and reduce redness.’ “living fossil” and does
YOUR SKIN SENSITIVE FIND IT IN Fushi Pomegranate Seed Oil not replicate by seed but
YOUR OIL ALOE VERA Virgin (£20, 50ml) by spores - which means
‘Just like moringa oil, aloe oil is that the horsetail has
illed with anti-inlammatories and YOUR SKIN NORMAL adapted itself to poor
antioxidants, but it also has the added YOUR OIL ARGAN conditions, where
bonus of being a natural antibacterial ‘This oil is rich, soothing, sinks in it survives and spreads.
and astringent, making it a powerhouse quickly, and it’s incredibly high
for sensitive skin that’s also oily in vitamin E – an antioxidant that
or acne-prone.’ helps prevent skin damage, dark
FIND IT IN Trilogy Rosapene spots, and ine lines by blocking
Radiance Serum (£29.50, 30ml) environmental damage. Massage
on in the morning or night (or
YOUR SKIN DRY both) as the inal step of your routine.’
YOUR OIL ALMOND FIND IT IN Dr.Organic Moroccan Argan Oil
‘Drier types want to use a rich oil Facial Oil (£14.99, 30ml)
that’s high in oleic acid – a fatty acid YOUR SKIN COMBINATION
Compiled by Hattie Parish. Photograph Stocksy incredibly high in vitamin A (also known as Facial Oil (£21.99, 30ml)
that helps condition skin, lock in
YOUR OIL GRAPE SEED
moisture, and reduce irritation from
‘Rich in antioxidants, including
dryness. Almond oil is intensely
vitamins C and E, grapeseed oil has
hydrating and gentle enough for
a light texture, and can penetrate
anyone with eczema, dermatitis, or
just really, really dry skin. It’s also
skin easily. It can help tighten
pores, too, so it’s good for the
retinol), giving it some line-smoothing and zit-
T-zone. It’s usually well tolerated,
ighting power when used topically over time.’
with allergic reactions rare.’
FIND IT IN Balmonds Intensive
FIND IT IN Weleda Almond Soothing Facial
Oil (£18.95, 50ml)

HEALTHY PROMOTION







Petal



power








Discover the revitalising

effects of rose oil, with
eco-conscious skin and
haircare from Dr.Organic



























he rose has been a symbol of love and Nourishing and strengthening the body’s
T beauty for thousands of years, but natural collagen formation to enrich, tone and
there’s a lot more to roses than just
calm the skin, rose otto is perfect for mature skin.
pretty petals and a sweet fragrance. In fact, the With its power to minimise the appearance of ine
essential oil of roses has many potential beneits, lines, the skin’s natural bloom is revived.
not least in the realm of skin and haircare.
Like all essential oils, rose oil is highly potent FOR YOUR FACE, BODY AND HAIR
and should be blended with a carrier oil before The Dr.Organic Rose Otto range is a complete
being applied to the skin. Alternatively, you can collection of eco-conscious beauty products that
enjoy its beneits as the star ingredient in the are highly efective yet don’t cost the earth – from
Rose Otto range from Dr.Organic. body wash, skin lotion and deodorant to facial
serum, cleanser, day and night creams and face
WHAT EXACTLY IS ROSE OTTO? mask, as well as a shampoo and conditioner. All
Rose otto is the name given to essential oil that are infused with organic rose otto oil, and blended
is extracted naturally from Damask rose petals with naturally powerful bioactive ingredients to
(rosa damascena) by gentle distillation with warm revitalise, moisturise and protect skin and hair.
water. Unlike other methods, this is done without What’s more, like all Dr.Organic products,
the use of solvents or other chemicals. Delicately they’re free from ingredients such as parabens,
scented and highly nutritious, it has the power to SLS, synthetic colours and petrolatum, so they’re
replenish and rejuvenate hair, skin and spirit. kind to the planet as well as your skin.


The Dr.Organic Rose Otto range is available in Holland & Barrett stores and online at hollandandbarrett.com

CLEAN BEAUTY





The



natural





beauty of





New





Zealand










Move over K-beauty, and step
aside French pharmacy
formulas. New Zealand skincare
is here, and it’s bang on trend






THE EXPERTS
olling hills, majestic glaciers, lush subtropical
forests and vast, sandy beaches – New Zealand
is famed for its natural beauty. But the dramatic
Rlandscape is only half the story. While we’ve been
slowly cottoning on to the beneits of clean, organic skincare,
NZ brands were quietly doing it all along – and are now
ELIZABETH BARBALICH emerging as world leaders in the industry.
is the founder of Antipodes, Blending ancient Māori remedies, wild-sourced
specialists in science- ingredients and sleek aesthetics, New Zealand’s beauty
backed organic beauty. ofering also taps into the eco-conscious zeitgeist. ‘NZ
beauty is the result of the country’s natural beauty,
Words Hattie Parish. Photographs iStock is a global ambassador for Fraser, a cosmetic chemist and global ambassador for
and showcases an “early adopter” attitude,’ says Stacey
New Zealand’s natural cosmetics industry. ‘We are very
much outdoor-living people. Being among and enjoying
nature makes it easy for us to bring this ethos into our
STACEY FRASER
personal care industry, and be guardian and champions
of our environment.’
the New Zealand Natural
And it’s this environment that marks New Zealand as
Cosmetics Industry.
a veritable goldmine for beauty chemists. A unique

healthy-magazine.co.uk 97

CLEAN BEAUTY





1
climate that runs both harsh and clement makes for a kawakawa (a native shrub), harakeke (lax), kōwhai
cornucopia of diverse and hardy botanicals, ideally suited (legume trees) and manuka were all important for healing.
to weather the skincare needs of the population. Resultant At Antipodes, we pay homage to this tradition by drawing
formulas are ultra-hydrating, antioxidant-packed, and on the ancient remedial properties of these plants. We
beneit from a geographic isolation that forces innovation use all of them (and others such as mamaku black tree
in locally grown crops. fern) in our range of products.’
Clearly, this strategy is working. Business is currently
OLD MEETS NEW booming, with consumer demand for transparency
NZ’s beauty bounty also borrows from traditional Māori and organic formulas driving new product development.
wisdom. ‘We are not afraid to fuse our heritage with the ‘The growth in the natural New Zealand beauty
modernism of the beauty industry,’ says Fraser. ‘Producing industry is phenomenal,’ says Fraser. ‘Manufacturing
new and innovative beauty products sometimes means facilities are expanding and rebuilding with a majority
looking back at Māori remedies and beauty regimes.’ of them specialising in natural products. I predict
Elizabeth Barbalich, founder of NZ beauty brand Antipodes, there will be more growth to come as New Zealand
agrees: ‘Before colonisation, Māori used a range of beauty brings something special from us “down under” 2
traditional methods to deal with illness. Plants such as to the rest of the world.’

The New Zealand ingredients to know about


To harness NZ natural beauty, look out for nutrients for a healthy glow,’ says Fraser. It’s
these powerhouses. also antibacterial and anti-inflammatory, so
good news for those who have acne.
MAMAKU FIND IT IN: (4) Manuka Doctor Apiclear
Used for decades to soothe and revive skin, Daily Defence Lotion (£24.99, 50ml)
mamaku is the name given to NZ’s distinctive
black tree fern. Its regenerative properties POHUTUKAWA
make it a popular extract in products targeting Also known as New Zealand Christmas Tree,
dry, damaged skin. ‘New Zealand’s giant black this is a skin-toning saviour. ‘The bioactive 3
tree fern protects native forests from water loss extract from the flowers of New Zealand’s
and does the same thing for skin,’ says Fraser. vibrant red pohutukawa is moisturising,
FIND IT IN: (1) Antipodes Ananda Gentle antioxidant-packed and antiseptic. It also
Toner (£22.99, 100ml) promotes cell regeneration and soft,
youthful skin,’ says Barbalich.
HARAKEKE FIND IT IN: (5) Trilogy Mineral Radiance
‘This is NZ flax oil, rich in essential fatty acids Mask (£20.50, 60ml)
that moisturise and nourish hair and skin,’
says Fraser. The plant was also used in Māori KIWI
medicine, with the sap used on wounds or ‘The high concentrations of omega-3 fatty
boils. acids in the oil extracted from the tiny seeds
FIND IT IN: (2) Only Good Healing Natural of kiwi fruit make kiwi seed oil the perfect
Body Wash (£6.99, 445ml) ingredient for natural skincare. A superb
emollient, the oil is rich in alpha-linolenic acid
4
VINANZA GRAPE (ALA) and vitamins C and E,’ says Barbalich.
‘This antioxidant extract is from Marlborough Meanwhile, kiwi extract is ‘antioxidant rich,
sauvignon blanc grape seeds, which scientists protecting skin from external aggressors and
identify as having double the polyphenolic free radical damage,’ says Fraser.
antioxidants of grapes grown anywhere else,’
says Barbalich. ‘Clinical trials show it improves KAWAKAWA
elasticity and firmness. It also has anti-blemish Anti-microbial properties make this a favourite
properties, and can assist with hydration.’ in Māori culture. ‘Otherwise known as the
FIND IT IN: (3) Antipodes Hosanna H2O pepper tree, kawakawa is a native ingredient 5
Serum (£31.99, 30ml) that’s popular for its cleansing properties.
Brands are including it in their wash products
MANUKA HONEY and healing balms for inflamed, sensitive
‘This liquid gold natural humectant draws skin,’ says Fraser.
moisture to the skin and feeds it with vital All products available at hollandandbarrett.com





98 healthy-magazine.co.uk



N E W L O O K I S S U E
On sale 21 March











how to find



true calm




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less, and live better








































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PLUS ARE YOU PERIMENOPAUSAL? O SPRING-PROOF Words xxxxxxxxx Photographs xxxxxxxxxxxx

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