Health news from the net - 31 May, 2014

Health news 31 May, 2014.
Do you enjoy reading about health as much as I do?
Here are links to a few health and nutrition related articles I was reading today. Click on the links for the full article and to read them from the source. Hope you find them interesting.

Lyndal @ Lean Green and Healthy




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Hunter gatherer clue to obesity
This article was originally published at BBC news

The idea that exercise is more important than diet in the fight against obesity has been contradicted by new research.  A study of the Hadza tribe, who still exist as hunter gatherers, suggests the amount of calories we need is a fixed human characteristic.

This suggests Westerners are growing obese through over-eating rather than having inactive lifestyles, say scientists.

Read more: http://www.bbc.com/news/science-environment-18985141
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Secrets of Keeping Off the Weight You Lose
This article was originally published at Tufts University

Despite the talk of “yo-yo dieting,” it is possible to lose weight and keep most of it off, according to new research on 3,000 participants in the National Weight Control Registry. Investigators led by J. Graham Thomas, PhD, of Brown University evaluated questionnaires completed by people who had been in the registry, which tracks successful dieters, for at least 10 years. About three-quarters were women and most were college educated. The goal was to understand how some people are able to keep off the pounds they shed.


Read more: http://www.nutritionletter.tufts.edu/issues/8_1/current-articles/Secrets-of-Keeping-Off-the-Weight-You-Lose_820-1.html#.U4b7FGanXNY.twitter
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Biggest food myths
This article was originally published at Sydney Morning Herald

As we learn more and more about nutrition, and the greater the number of "experts" out there publishing diet books inevitably leads to the propagation of new diet beliefs and trends, whether or not there is evidence to support them. Here are a few doing the rounds at the moment and the conclusion the nutritional science really leads us to.
Is coconut oil really that good for you?
Coconut oil, like all fats contains 5g of total fat per teaspoon, 90 per cent of which is saturated. The main reason that coconut oil is touted for its health benefits is that a significant proportion o

Read more: http://www.smh.com.au/lifestyle/diet-and-fitness/biggest-food-myths-20140410-36fij.html#ixzz33HUiixs5
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Eating at a meeting
This article was originally published at Fooducate

Many people have a job that requires participating in meetings. Some folks spend their entire day in one meeting after another. Some of the dangers of the conference room, besides falling asleep and not getting any real work done, are the food and drinks that are often laid out for participants.


These seemingly harmless snacks add needless calories to your daily tally. Often they are low in nutritional value, whether soft drinks, cookies, potato chips, or other sweets. Some offices offer water and fruit as well, but it’s hard to compete with a moist chocolate chip cookie…

Read more: http://blog.fooducate.com/2014/05/29/eating-at-a-meeting/
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Health news from the net - 30 May 2014

Health news 30 May, 2014.
Do you enjoy reading about health as much as I do?
Here are links to a few health and nutrition related articles I was reading today. Click on the links for the full article and to read them from the source. Hope you find them interesting.

Lyndal @ Lean Green and Healthy









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An end to fat shaming
This article was originally published in the Sydney Morning Herald

The TV series Game of Thrones has its share of people who meet the usual criteria for on-screen hotness - curvy women with long flowing hair and lean men with determined jaws.  But it may also go down in history for turning some stereotypes on their heads. Along with a leading man who has achondroplasia, a form of dwarfism, there’s a hero who’s overweight. For anyone not glued to this program each Monday night, this is Sam, a soldier of the Night’s Watch who doesn’t let extra kilos get in the way of rescuing a woman and child from a terrifying predator, a White Walker.  

But this plays out on the mythical continent of Westeros.  Here in the real world people who are Sam-sized are more likely to be stereotyped as lazy and lacking self-discipline. For anyone who thinks this is a terrific incentive to lose weight, it seems the opposite is true.....

Read more: http://www.smh.com.au/lifestyle/diet-and-fitness/blogs/chew-on-this/an-end-to-fat-shaming-20140523-38shi.html
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The top 5 misleading nutrition labels
This article was originally published on The Nutrition Guru and the Chef

Avoid being mislead in the supermarket, or when looking for recipes online. Being aware of these five popular terms will make sure you make healthy choices when it comes to food.
ORGANIC
A clever marketing strategy used by food manufacturers to lure buyers into believing their packaged product is healthy, organic does not automatically mean it is packed full of nutritious ingredients. For example an organic muesli bar may use organic oats, but is also packed with added sugar, oil and covered in chocolate....  


Read more: http://www.thenutritionguruandthechef.com/2014/04/12/the-top-5-misleading-nutrition-labels/
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Is sugar really the big bad wolf of food?
This article was originally published on Bitewize Nutrition

It was fat’s turn a few decades ago when it was blamed for a myriad of health problems, but if you have been following the fat debate recently, it seems that sugar is now the culprit of all of our health woes.
So should you avoid sugar at all costs?  Or should you choose organic coconut sugar as your sweetener? What about a nice agave syrup or whatever else seems to be en trend at the moment? Is there really any difference? If you saw this infographic that has been doing the rounds in the Huffington Post  then you might think that sugar, no matter where it originated is sugar and that it all amounts to the same thing.....

Read more: http://bitewize.co.nz/sugar/is-sugar-really-the-big-bad-wolf-of-food/
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The Australian national health survey - what is it and what did it find?
This article was originally published on Catherine Saxelby's Foodwatch

The Australian Bureau of Statistics (ABS) has just released The Australian Health Survey which analysed data from over 12,000 Australians from the 2011-12 National Nutrition and Physical Activity Survey (NNPAS). The ABS website states that “It presents results from a 24-hour dietary recall of food, beverages and dietary supplements, as well as some general information on dietary behaviours.” So just what does it tell us about our eating habits and general nutrition?


Read more: http://foodwatch.com.au/blog/student-material/item/australian-guide-to-healthy-eating-draft-2011-copy.html
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"Food is fuel" or is it more complex than that?

I have seen mottoes written on the internet such as "Eat to live, don't live to eat" and they always make me feel uncomfortable. These one-liners just don't sit right with me. That concept that "food is fuel" and nothing more is I think simplistic and unrealistic and certainly doesn't reflect the way I live. Sure, some people see it that way, but for the vast majority of us, food is more than just fuel. 

Food can be a source of nourishment and pleasure, a social activity, a celebration, a tradition, a reinforcement of culture, a religious ceremony, a creative outlet, an expression of love, giving and sharing.....  and for some of us also a reward and a punishment. For many people who are overweight or obese, or who have an eating disorder, their relationship with food is one of the fundamental problems hampering their eventual recovery. 

I believe it's perfectly fine to enjoy your food, to love your fuel and take pleasure from your nourishment. But make your relationship with food a positive one.  If food makes you sad, angry, guilty, stressed, anxious, obsessed, depressed or hateful then this is not good for you, your health or your weight.  If you reward yourself with food, or punish yourself with food, perhaps you need to look at alternatives.  If your relationship with food is less than positive its time to examine it, and consider doing so with the help of a qualified professional such as a psychologist, a dietitian or a doctor. Like any bad relationship, don't be afraid to seek help and improve it, for your own health and happiness.

Lyndal @ Lean Green and Healthy

Health news from the net 29 May 2014

Health news 29 May, 2014.
Do you enjoy reading about health as much as I do?
Here are links to a few health and nutrition related articles I was reading today. Click on the links for the full article and to read them from the source. Hope you find them interesting.

Lyndal @ Lean Green and Healthy





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More than two billion people worldwide are overweight or obese
This article was originally published in The Conversation Australia.

An new analysis of world population data shows the number of people across the world who are overweight or obese has grown by 28% in adults and 47% in children in the last 33 years.
Among high-income countries, Australia and New Zealand have seen the greatest increases in obesity. It shows the highest increase in the prevalence of adult obesity has been in the United States (33%), Australia (28% of men and 30% of women) and the United Kingdom (25%).

To read the full article and view the interactive map click -> read full article

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Couch potato Australia: only 19% of children get enough exercise each day
This article was originally published in The Guardian Australia.

Australia is raising a generation of couch potatoes, according to a new study which has found that only 19% of children get the recommended amount of exercise each day.
The study by Active Healthy Kids also found that despite Australia’s love of sport, the level of participation among kids in organised sport is not enough, with children still spending too much time in front of screens.
The study used a Canadian-developed international ranking tool to match Australian school children against those from 14 other countries and released the results in the first of an intended annual report card.

To read the full article click and find out more -> read full article 

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Reduce wasting food by managing it better every day
This article was originally published on 1millionwomen.com.au

Many cultures place huge importance on the rituals of food and entertaining, which can lead to over-catering as we display our generosity to guests. Accurate catering for large events and even our households is always difficult, but you can try to hone your estimating skills to limit waste, and if you are using professional caterers talk to them about preventing wastage or reusing leftovers (for example, is there a charitable group they deliver food to after events).

To read the full article click and find out more -> read full article 

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Eating lunch away from your desk could be the best thing you do for your health today
This article was originally published in The Daily Telegraph 

“Who has a lunch hour anymore?” lamented a friend recently, confessing she regularly wolfs down a sandwich while sitting in front of her computer.
A quick look around the office confirms many of us eat at our desk because we are too busy to stop work.
Macquarie University’s Yvette Blount, research co-ordinator of the Australian Anywhere Working Research Network says because technology is keeping us connected 24/7, most people are suffering “work intensification”.
“You have more work than you can physically get through in the hours allocated,” she explains.
A survey last year by The Australian Institute and beyondblue found 3.8 million Aussies routinely don’t break for lunch.

To read the full article click and find out more -> read full article 

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Create healthy habits, not restrictions.

Making healthy choices should not be negative or miserable Changing your life to be more healthy shouldn't make you feel deprived. If you focus on the things you "can't" or "shouldn't" be eating, this will not be a positive experience.  

Instead, try to focus on the everyday positive habits you can ADD to make your life healthier. Focus on the powerful choices you are making. Be positive and proud.
Here's some ideas.... 




Today I will go for a walk.
Today I will drink a glass of water every time I pass the kitchen.
Today I will eat two pieces of fruit.
Today I will add a serve of vegetables to every meal.
Today I will start drinking green tea.
Today I will look at myself in the mirror, smile, and think something positive about myself.
Today I will start getting healthier.

Create healthy habits, not restrictions. 

Lyndal @ Lean Green and Healthy

Weight loss cures and snake oil salesmen.

Well this morning I had a run in with a fellow on the internet over his promotion of supplements for weight loss. He was posting in a group and his advertisement for his magical product encouraged people to lose weight by mixing his potion with milk, peanut butter and butterscotch pudding mix!  His other recipe included Oreo cookies and Jello flavoured pudding mix. Mmm sounds like a balanced nutritional meal to me! (not!) Not surprisingly I got a little hot under the collar about this latest dietary scam and decided it was time to talk about weight loss supplements. 

Every man and his dog seem to be selling a weight loss "cure" these days. With the rates of overweight and obesity rising, people who are not overweight have become the minority and manufacturers have the biggest potential profit margin EVER. If only there were a safe, reliable, effective weight loss supplement on the market, they would be millionaires. Sad truth is, that there isn't one. 

Some meal-replacement programs are effective for short term weight loss under medical supervision, and if you are very obese your doctor may wish to try you with those. I am not personally a fan, because while you may lose weight short term, unless major changes are made most patients regain the weight when they return to eating "real" food. But they can be used effectively, particularly with multidisciplinary support, so I thought it best to mention them. But otherwise there are currently no diet supplements on the market with solid scientific research that are helpful for long term weight loss. Many weight loss supplements (particularly on the internet) are sold in extensive Multi-Level Marketing schemes so the poor people selling them need to push more sales of their product to recoup the money they have spent personally just to get the product themselves. To buy more product they must sell more product and recruit more people to sell more product. The people at the top get rich and the people at the bottom don't get slim! Most are ineffective. Worse, some of those that are on the market are unregulated, unproven or unsafe. 

Overweight and obesity is the most rapidly growing health problem in the world and costs governments millions in health costs. More premature death and illness in Australia is now caused by excess body fat than by tobacco smoking or high blood pressure. If you are considering taking a weight loss supplement think about this - if there was a safe, reliable, and effective supplement that would help you lose weight, don't you think your doctor or another health professional would have given it to you by now? We wouldn't need to buy it off the internet, hell, we'd be putting it in the water supply!

The most effective way to lose weight is by sustainable lifestyle change. Eating healthy, balanced nutritious meals in the appropriate amounts for your body and exercising more to get fitter and healthier. Slow, steady and effective. There is no magic and there are no quick fixes. 

And one final point: in my previous post on "diet gurus" and "the "one true diet" (read it here) I mentioned that if a diet is going to work, if you are going to lose weight and keep it off, then you need to consider if you could keep doing this forever. Any plan that you undertake short term will have short term results and when you reach your goal weight (or get sick of it) and go back to your previous life, the weight comes right back on (and then some). Unless you are planning to take this supplement (with its cost, hassle and unknown health risks) for the REST OF YOUR LIFE, then don't start now. 

Don't waste your money. Just eat real food.

Lyndal @ Lean Green and Healthy

I'm going to hand the final word on this issue to Dr Yoni Freedhoff, who I have quoted before. He is a fellow physician and health blogger whose views I highly respect:

Time for tea? Why you should be having a cuppa!

There seems to be two types of people in this world - dog people or cat people, folders or scrunchers, coffee drinkers or tea drinkers. So which one are you?  I'm both a coffee drinker AND a tea drinker. And if you don't currently drink tea, its time to start considering doing so for your health. Why?

Tea has been drunk for thousands of years in many forms across the worlds as a drink, a social activity, a ceremony and a medicine. Science is now proving what ancient cultures have known for years about how a brew is good for you, and have identified some significant health benefits in the literature. 

Some of the benefits:

• Antioxidants: Black tea and green tea are both high in antioxidants (actually with little difference between the two) and these antioxidants are implicated in the protection against various cancers and heart disease.  The research evidence for widespread risk reduction is equivocal, the study sizes are too small to make major conclusions, but it is likely that antioxidants at this dose could well be protective against high cholesterol, cancers and possibly heart disease.
• Weight loss and diabetes: Animal studies have shown increases in metabolic rate in mice fed green tea extract, and there is evidence in human studies of people drinking more than 3 cups a day having increased fat oxidation and weight loss. Most weight loss teas for sale are complete scams, any green or black tea will have this effect. Now the effect is small, and you will not lose appreciable amounts of weight drinking tea alone, but in combination with dietary change and exercise it may well increase your weight loss rate and help keep it off. (and sorry, if you are adding milk and sugar to your tea you will probably negate this effect!) Due to this effect on weight, metabolic rate and fat oxidation there has been some published studies suggesting caffeinated tea may also have a role in reducing abdominal obesity, preventing diabetes and improving insulin resistance.
• Stress and blood pressure: There is clear evidence linking black tea intake to reduced systolic blood pressure over a six month period and also decreased circulating stress hormones. So it's not imaginary, a nice cuppa really does make you feel calm and less stressed! 
• Fluid intake : Many people have difficulty drinking enough water - as tea is mainly just that, it makes increasing your hydration rate easy! And tea is negligible in calories :)

Things to be aware of:

• Chemicals: The camellia plants that tea leaves are picked from are very sensitive to environmental pollutants and can absorb aluminium, fluoride and other chemicals in their manufacture. While these are low levels, if it concerns you, make sure you buy organic tea.
• Caffeine: Tea contains caffeine and theophylline which are stimulants and provide some of the health benefits of tea and coffee. The levels of caffeine in a prepared cup of tea are much lower than in coffee, but still can affect sleep for some people. If you are sensitive to caffeine stick to herbal or caffeine free tea, especially in the afternoon.
• Human rights: Globally, perhaps as many as 50 million people are involved in the tea industry in many of the world’s least developed countries. Just like in the coffee and chocolate industries, the rights of farm workers in the tea industry has been eroded as large corporations have industrialised tea production. To avoid exploitation look for the Fairtrade symbol on your tea when you can. Click this link to read more. 

Tips:

• Brew fresh tea for each cup with boiled clean water and let the tea leaves / bag steep for 3-5 minutes depending on the variety. Drink your tea without milk and sugar or if you need a little sweetness, consider honey or a slice of lemon.
• For maximum flavour buy the best quality tea you can afford and consider tea leaves with an infuser or small teapot rather than teabags. Teabags are convenient, but the extra movement of leaves in a pot does give you superior flavour.
• Take the time to relax and make the most of the experience.

Now put the kettle on and ENJOY !!

What's your favourite tea? Tell me in the comments below.

Lyndal @ Lean Green and Healthy

Be kind to yourself

                                 

Be proud of what you achieved so far, even if what you have achieved is making the decision to start! Your body is amazing and is capable of so much. Don't hate it, or shame yourself, or feel guilty. You will achieve much more by confidence, by loving and nurturing yourself and treating yourself well. You deserve it. 

Lyndal @ Lean Green and Healthy

Eat real food.

Less packets. 

Less numbers. 

Less additives. 

Less preservatives. 

Less salt. 

Less chemicals. 

Less stuff made in factories. 

Less take away. 

Less drive through. 

Less eating at the television, at the desk or in the car. 

Less shipped from the other side of the planet. 

Less out of season. 

And maybe just less.

Eat real food.

Lyndal @ Lean Green and Healthy

Recipe - Grilled vegetable and ricotta stack

After making the beautiful eggplant parmigiana two days ago I had grilled a little too much eggplant and had three slices left over - cooked and sitting in the fridge. I also had half a tub of ricotta cheese opened from that recipe. I hate throwing away perfectly good food so last night decided to put my thinking cap on and do something with it. 

Nutritional experts recommend we should be eating at least 5 servings of vegetables a day, yet less than 10% of Australians actually do (and the figures are similar for most Western countries). Increasing your intake of fresh vegetables is a simple thing you can do to decrease your weight, increase your health, reduce your risk for many chronic diseases and look and feel better. You will also find that if you fill up on vegetables you will be less hungry and less likely to snack on not so nutritious options! This is a very quick and easy 15 minute tasty meal and best of all, it's full of vegetables!

You will need:
Extra virgin olive oil
Salt and pepper
A range of fresh vegetables such as eggplant, sweet potato, zucchini, asparagus, green beans, capsicum (bell pepper) tomatoes, mushrooms, squash or whatever else you can find in the fridge
Fresh spinach, rocket or other salad greens to form salad base
Ricotta cheese or if you prefer a sharper flavour, marinated feta or goat's cheese would be even tastier
Balsamic glaze (this can be bought in most supermarkets. It is sweet, so a little bit goes a long way. Otherwise just use regular balsamic vinegar)
Fresh herbs

Slice your vegetables in slices around 1cm thick for thick vegetables like large mushrooms, eggplant, sweet potato, zucchini, capsicum. I steamed the sweet potato for about 2 minutes to soften it a little, but be careful not too cook too much or it will fall apart. Cut the woody ends off asparagus and top and tail beans. Cut whole tomatoes into quarters. 

Heat a griddle pan and brush your vetables with olive oil. Sprinkle with black pepper and a little sea salt if you wish.

Quickly grill your vegetables, watching and turning them carefully so they don't burn. Vegetables cook fast! This won't take long. Set them aside on a plate with kitchen paper until your batches are done.

When your grilling is complete, simply make a stack with salad greens at the bottom, larger sliced vegetables such as zucchini, sweet potato and eggplant first, topped with smaller vegetables. Remember to put some nice dollops of your ricotta, feta or goats cheese in the middle. When you are done drizzle with a little balsamic glaze, black pepper, top with fresh herbs and enjoy!! 

Lyndal @ Lean Green and Healthy

Take the first step

Many people think that you need to be completely ready, completely prepared, and there needs to be a "right time" to start getting healthier.  There is no such thing as a "right time" and you will never be any more ready than now. What's wrong with just starting today?

You have the power to take this step. 
Right here. Right now.
You don't need to turn your life upside down all at once, just decide to start making healthier choices.
Today.

Lyndal @ Lean Green and Healthy

Understanding Common Diseases - free online course

One of the important keys to improving your own health is learning as much as you can about your body and how it works. In 2013, one of my academic colleagues, Dr Kylie Mansfield and I worked on a great project to develop a free online course for the public called Understanding Common Diseases. The course is run by Open2Study, an arm of Open Universities Australia, and is made up of four online modules that runs over four weeks. The modules look at high blood pressure, diabetes, heartburn and reflux and the common cold. They cover material from the basics of the science behind these conditions, meeting a patient with the problem and go on to look at common medications, treatments and lifestyle changes to treat and prevent the health issues discussed. 

The course runs over a four week period and takes approximately two hours a week to cover all the material. Its self-paced and the video modules are run in blocks of 10-15 minutes so you really can log on and watch a clip whenever you have time. Almost 5,000 students have done the course so far and the reviews have been very positive. And did I mention it's free? 

Click on the video to view the trailer and if you're still interested, click on the link here to go to the Open2Study site to enrol. The next course starts on 2 June. (and yes, that's me in the pink jacket! LOL) Hope to see you online!

Lyndal @ Lean Green and Healthy

So what's the go with "superfoods"?

I keep hearing about the terms "superfoods" and whether we should be eating more of them. Just like many other people, I started to wonder if there was something wrong with me that I wasn't eating boatloads of kale, acai, chia, goji berries and whatnot at every meal. Apples, spinach, nuts, fish? Suddenly my diet all sounded a bit pedestrian and... well... common. And besides, how could I get "healthy" by shopping at the supermarket and the farmers' market, shouldn't I be buying things at the health food shop?

So I've been doing some reading and you know, there's a lot of hype out there but not much evidence. "Superfoods" are not just foods any more, but have morphed into a marketing tool for companies to use to convince us to buy one product over another.  This is not unlike the "superdiets" promoted by diet gurus and celebrities (you can read my previous rant post about the "one true diet" here). Lets take Goji berries for example -Australian consumer group Choice tested a range of "superfood" juices and found that you would need to drink about 300ml of Goji juice in order to obtain the same antioxidant benefit of eating one medium-sized Red Delicious apple. Goji juice is around $50 a bottle, apples around $5 a kilogram. Get the picture?

So what does "superfood" mean? Well, nothing. It's not a scientific term. It makes us think of foods that are full of nutrients, that are proven to have significant health benefits, that will make a big difference to your life if you eat them but interestingly most foods touted as "super" have none of those benefits proven. But there are foods that do exactly those things!  So what, in my humble opinion, are the real superfoods?  Well most fresh, unprocessed foods have great health properties and some of them especially so. The evidence is really strong for:

• Fruits (especially berries and apples)
• Vegetables (especially the dark green leafy kind)
• Nuts and seeds 
• Legumes
• Whole grains (especially oats )
• Olive oil
• Fish
• Green tea
• Red wine (in safe amounts)
• Dark chocolate (I hear you cheer!)

And you know what? You don't have to go to a specialist health food store, order online, mortgage your first born child or listen to a celebrity chef or supermodel infomercial to buy any of them. Oh and they don't need "activating" either ;)

It's pretty simple, really. To quote the wise and succinct Michael Pollan, "Eat food. Not too much. Mostly plants"

Lyndal @ Lean Green and Healthy

To learn more:

1. Here's a great article on this issue by Australian chef Matt Preston - Real Life Superfoods
2. And for a much more eloquent and amusing version of what I just said, sit back and enjoy 9 minutes of "The Checkout" a brilliant Australian consumer watchdog program - satirical and cutting investigative journalism. You're welcome!

Recipe - green pea and ham soup (and veggie option!)

Its a cool autumn evening and I was working from home so decided to put a pot of soup on to cook slowly over the course of the afternoon.  I made one of my favourites- pea and ham!  Split peas are low GI- with a glycemic index of 25 they are an excellent choice if you are diabetic or watching your weight as they give you slow sustained energy. According to the Glycemic Index Foundation "Like other legumes, dried peas are a nutritional storehouse because they are slowly digested, a little goes a long way"

So let's use them to make some soup! You can make this recipe rapidly in about 45 minutes, however the soup turns out much better if you take it low and slow and give it around 3-4 hours. Alternatively put it in a slow cooker for 6-8 hours while you're at work. Traditionally pea and ham soups use a whole ham bone or bacon hock. While this gives the soup a very rich flavour, it also makes them quite fatty and salty. Instead, I have chosen to basically make a vegetable and pea soup, and to add diced smoked ham towards the end. For a vegan or vegetarian option, or if you don't like pork, just leave it out for a lovely rich split pea soup.

You will need:
2 cups dried split green peas
3 large carrots
1 large onion
1/2 bunch (about 4 stalks) celery
2 tsp minced garlic or 2 cloves fresh garlic
4 cups chicken or vegetable stock (salt reduced)
250g ham (I used smoked ham hock meat in a pack from the supermarket (got it at ALDI), but you could use any sliced ham or diced lean bacon if you prefer. Alternatively, buy a whole bacon or ham hock. All preserved meat like this can be salty, so don't use too much, make sure your stock is salt reduced and I doubt you will need any salt for seasoning)
2 tsp dried or fresh rosemary
black pepper
herbs for garnish

To prepare your peas, first check the pack for any instructions. Generally they need a quick wash.  Place your peas in a sieve or colander and check for any stray grains or discoloured peas and discard. Wash the peas with running water until the water runs clear- should only take 3 or 4 rinses. If gluten is an issue for you, you may want to be pretty careful with this step in case of stray grains in processing.  Set the peas to one side.

Dice your onion, carrots and celery finely and add them to a large, heavy based pot. I use a cast iron pot as it holds the heat well and spreads it evenly, but any large pot will do fine. 

To your pot of vegetables, add the garlic and a drizzle of olive oil, the rosemary and a little black pepper and cook for about 5-10 minutes until the onion is translucent.

Next add the peas, 4 cups of stock and 2 cups of water.
If you are using a whole hock, remove the rind and underlying fat and put it in the pot. 
Keep the pot on medium heat until the liquid starts to simmer.
Turn the heat down as low as you can (I move mine onto the smallest gas ring) and put the lid on.

Leave the soup to cook slowly like this for the next two hours, stirring every half an hour or so to check it is not sticking on the bottom. The liquid level was just right for me, but if your stove is hotter you may need to top up the water.

After around 2 hours your soup should be cloudy with partially disintegrated peas and very soft vegetables.  At this point if you are using a whole hock, take it out of pot now. Either use your stick blender or put the soup into a blender / food processor and whizz until it reaches the desired consistency. 

I made mine reasonably smooth, but not completely - I still like a few bits of peas and carrots for texture.

Put your soup back on the low heat on the stove. 

If you like pea and ham soup, dice around 250g of ham and add to the soup at this point. Or, if using the bacon hock, remove the meat from the bone, dice it and return to the pot.  If you are making the veggie option, leave out this step. Either way your soup needs about another 30-45 mins or so on low heat and it is done and ready to serve. 

Serve hot with some fresh herbs and black pepper for garnish. This pot serves 6-8 people and is filling, tasty, nutritious and cheap ! 

To make this in a slow cooker, do the first step on the stove (cooking onions, celery carrots and garlic for a few minutes) then put it in the slow cooker and continue the rest, just double your cooking time.   Bon appetit!

Lyndal @ Lean Green and Healthy 

Recipe - eggplant parmigiana

This is a delicious recipe that I love to make, it tastes light and fresh and filling and is actually quite easy.  Great if you are trying to cut down your meat consumption, and you can always add a little bacon if you wish for added flavour, but it is positively great without.

You will need:

1 large eggplant (aubergine)

a bunch of fresh basil

6 whole fresh tomatoes

a jar of good quality pasta sauce or if you wish to make your own, more tomatoes & tomato paste

a tub of ricotta cheese

Shaved parmesan cheese

1-2 rashers of bacon (optional)

some dried herbs to taste

a big fresh green salad to serve

You will need to start by preparing your ingredients. Cut the stalk off your eggplant and then slice it lengthways in about 1cm thick slices. Slice three of your tomatoes into slices and dice the other three finely. Pull the basil leaves off the stalks but don't chop them, set the whole lot aside for later.

Next step is to start grilling the eggplant. You can do this in several ways. Firstly, you can pop it under a hot griller, secondly in a flat frypan. But the third option that I think works

best is if you have one of those griddle pans with the ridges. You will need to work in batches. I brush the eggplant slices with a little olive oil, pop them on a hot grill pan, turn them as they brown and set them aside on a plate with a piece of kitchen paper as I work through my slices.

While this is happening, I usually start making my sauce. You have some choices here. If you wish to, you can make the sauce yourself using fresh tomatoes, tomato paste, herbs, onions, garlic etc and cook it down to the consistency required. This will take a little longer. Alternatively, if you have a good

quality pasta sauce you are happy with, you can use that here. Always remember to read your labels to check sugar and salt content and any added nasties. I usually take the middle ground - I start with a large bottle of pasta sauce, add the three diced fresh tomatoes, some dried or fresh herbs (oregano, parsley, thyme), a slop of red wine and cook it while the eggplant was grilling. This gives you a fresher flavour, but doesn't take so long. 

If you are planning on using bacon in your parmigiana, trim off the rind and fat, cut into thin strips and pop it on your hot grill pan when the eggplant has finished cooking. 

Now its time for assembly. Preheat your oven to around 200 degrees C now so it will be ready.

Depending on how deep a pot you have you can either make this a low flat stack in a baking dish or pile it high in a smaller casserole type pot. I find the smaller deeper pot works fine and the flavours mix better, but it can look a little messy if you're not careful when serving it up (if that worries you!)

Start by adding a spoonful of sauce to the bottom of your dish, add a layer of eggplant, a layer of sliced fresh tomato, a handful of whole basil leaves and top by adding a few tablespoons of ricotta cheese. If you are using bacon, add your strips of bacon in these layers somewhere.

If you are using a baking dish you may only get one layer, in a deep casserole pot I get two, so I repeat this process - more sauce, then eggplant, tomatoes, basil and ricotta. Top the whole lot with the remaining sauce to cover any ingredients. Top your whole pot with a handful of shaved parmesan cheese, you can also add a little mozzarella if you like it stringy. Avoid the high fat cheeses like cheddar or tasty cheese as they will make everything very oily. I sprinkle with a little paprika for colour before it goes into the hot oven.

As all your ingredients are cooked, it should only take 15 minutes or so in the oven for everything to soften and the cheese to melt. When the topping is golden, remove from the oven and serve immediately with a big fresh green salad, a small glass of red wine and perhaps a little crusty grain bread. Bon appetit!

Lyndal @ Lean Green and Healthy