Sandwiches are great, they hold all the delicious things in between two slices of bread, and for something a little wild, a crunchy bread roll or chewy bagel. Make the filling to this bagel a day in advance and load up your bagel the morning of. Happy lunching.

You may not realise it, but there’s a war going on inside your gut. There are about 20 billion combatants and they’re in diametrically opposed camps; good bacteria and bad bacteria.

The sad news is that, for most of us, the good bacteria are hugely outnumbered. This is largely due to the Standard Western Diet, with its emphasis on high-glycemic carbohydrates, something which bad bacteria absolutely love.

The good news is that we’re able to come to the aid of our good bacteria with the smart use of enzymes and probiotics.

Everyone loves a Parmi and this roast eggplant version is so simple, a little lighter & doesn’t doesn’t disappoint.

Delicious, versatile & a nutritional powerhouse. If you’re not already cooking with fennel, you absolutely should be. The whole thing is edible - bulb, stalks & fonds - shaved raw, sautéed, roasted, pickled, braised, soups, pasta, with fish, seafood, or any meat. When slow cooked and served in this Fennel, Potato & Leek Gratin, It’s flavour is transformed and it becomes meaty, caramelised & sweet.

Coffee, like most things, is good in moderation. When it comes to a Cuppa Joe, however, a lot of people find it difficult to moderate their coffee consumption. Excess coffee consumption can lead to such problems as anxiety, insomnia, digestive problems and energy crashes. As a result, some people decide to go cold turkey on coffee. So, what happens when you give up on coffee?

Eating the rainbow with this plant driven deliciousness ready in under 30 minutes. Packing in the goodness of capsicums, cucumbers, shaved brussel sprouts & lots of herbs & tofu with a miso dressing and extra drizzle of tahini.

Technology has brought us many wonderful benefits. But there have been costs. One of them is posture. All of that hunching over phones, tablets and laptops has led to an epidemic of bad posture. This, in turn, leads to skeletal problems that can plague you for the rest of your life. However, there are things you can do about it. In this article, I present you with a quick 10 minute workout to improve your posture.

Shake off the winter chills with a big pot of my brisket curry on the stove. Nothing says minimum fuss, maximum flavour nourishment more than slow cooking. You’re left with meltingly tender beef, a rich thick fragrant sauce and all I do is add some extra goodness from sprouted legumes, spinach and serve with your preferred rice if you like. Also very leftover approved, so make extra for the week ahead.

Food cravings can affect even the most nutritionally disciplined among us. Often that craving overwhelms us and, before we know it, we’re munching down on that item of food that we can’t stop thinking about. We can tend to think that food cravings are random, uncontrollable urges. The truth, however, is that food cravings have meaning. When you know what has led to your food craving, you will have the power to control it. Let’s take a look at some common cravings to uncover what causes them and what you can do to eliminate them.

Roasting is such a simple and accessible way to cook whole fish at home (no matter the size or equip of your kitchen). If you’ve ever been wanting to try or just love a simple technique that produces delicious results without the fuss, this is the recipe for you. Don’t be limited to snapper, try a whole plate size bream for something different or use the sauce over fillet fish or other seafood like bbq prawns or scallops, as well.

Stress imposes high physical and emotional costs on our lives. And, in our high-tech world, stress is on the increase. There never seems to be enough time and always too much to do. Work pressures, family problems and information technology explosion can weigh us down and leave us with anxiety overload. Here are five simple things you can do to manage your stress levels.

I love making mushrooms the star of this luxurious risotto, perfect with a delicious wine to match.

If you’re short on time, then you need your workouts to be short, sharp and effective. Here’s a dumbbell workout that will work your whole body in just 15 minutes. Use it as your standard training session or use it as your Plan B when you don’t have enough time for your normal, longer workout.

It’s layer upon layer of delicious flavours, abundant nourishment & perfect to make in large batches and enjoy the following days. Serve as is or make it go further with rice or naan.

You know you should be living a healthier life. But your days are so hectic that you simply can’t see how you can find the time to do anything meaningful. The transition to living a healthy lifestyle doesn’t have to involve time-consuming new ways of doing things. It is far better to make small, incremental changes that you can seamlessly and painlessly integrate into your schedule. Here are 5 tips that you can adopt over the next few weeks regardless of how busy your days get.

In a blender combine the fish sauce, lemon grass, ginger, chillies, salt, garlic, coriander stems and sugar. Blitz until well combined and form a paste. Taste and adjust seasoning and taste, if need be. Mix in with the chicken thighs and leave in the fridge to marinate from 30 mins up to overnight.

In the rice cooker add the rice plus half the coconut milk and the rest water as required. Add the kaffir lime leaves and cook the rice.

Heat your wok or heavy wide based pan, good glug of rice bran oil or grape-seed oil until hot then in batches cook the chicken until it gathers good colour. Set the chicken aside.

Add a little more oil if need be to the wok or pan and add the carrots and toss through for 1-2 mins. Add the chicken back to the wok or pan and toss through then add the snow peas. Cook for 3-4 minutes then add the remaining coconut cream. Reduce the heat to medium and cook until the sauce thickens around 5-8 mins or everything is cooked through.

Place the rice in a serving bowl.

Place the bean sprouts at the base of the bowl then add the chicken then the peanuts and some chopped coriander.

Taking care of your muscles’ connective tissue is a key part of staying supple and pain-free. Your connective tissue is otherwise known as fascia and consists of a thick band of tissue that surrounds each of your muscles. In this article, we provide 3 key strategies to keep your connective tissue flexible and your muscles pain-free.

Turn your BBQ on high and close the lid. Oven on at 180 degrees

Combine the mexican rub with a couple of pinches of salt and mix well. Rub on both sides of the fillets, onto a plate and cover with cling film then into the fridge for 30 minutes.

Rinse the corn under water leaving the husk on and then onto the BBQ grill with the lid open. Rotate every 10 mins to get a good char for 30 mins. Remove once cooked and shred the husk off and then cut the kernels off and place into a mixing bowl. Don't worry if some of the corn is burnt as this adds texture and flavour to the salsa.

Add the tomatoes, capscicum, chillicand juice of one of the limes to the corn and mix well. Season with salt and pepper to taste.

Remove the avocado from the flesh and mash in a mixing bowl. Add juice of the second lime and season with salt and pepper. Taste.

Heat a fry pan with a little grape seed oil to medium/high and once hot add the fillets and cook 3 mins each side, make sure you create a mexican crust on each side. Transfer the fillets to a lined tray with baking paper and into the oven for 3-4 mins or until cooked through.

Assemble the salsa on the plate, fish and the avocado on top.

Enjoy this fish taco without the taco.

Running is a type of workout that, you’d think, doesn’t need much explaining. We all know how to run (or think we do) so, surely, it’s just a matter of getting out there and doing it? Actually, there’s more to it than that. There are a lot of different types of running workouts designed for different purposes and levels of training experience. While we are stuck in lockdown, incorporate these sample outdoor running workouts for beginners, intermediate and advanced runners into your weekly routine.

Method

Bring 3 cups of water to the boil in a large saucepan.

Meanwhile, prepare all vegetables by dicing into one inch cubes.

Once the water is boiling add the potatoes and boil for 10 minutes.

Next, add the broccoli, zucchini, peas and garlic. Cook for a further 5 minutes.

Add the baby spinach, mint and salt to a blender, and begin transferring over the vegetables. Will you probably need to do this in a few batches, but once it is blended down there will be enough room for the full amount. Blend until smooth.

Serve with a dollop of sour cream, and sourdough toast, if desired.