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![Brazil nuts are the richest source of selenium. Selenium is a trace mineral that we need in tiny amounts in the body but has many functions.
Because Brazil that are mostly grown in Brazil or Bolivia where soil levels of selenium are high this transfers into the nuts themselves.
Just one Brazil Nut contains between 50 and 90 µg of selenium which covers our daily adult require requirements of 60 to 75 µg a day.
Selenium is important for enzymes in the body that convert a thyroid hormone thyroxine into its active form called T3 and also plays a role in our antioxidant systems, our immune system and also fertility. Selenium is essential for healthy sperm!
This means that eating one to 2 Brazil nuts a day is really good for our health, but eating 10 to 12 a day may not be such a good thing for our health as the upper tolerable limit for selenium is sought to be around 400 µg a day.
So, while the odd binge on Brazil nuts shouldn’t be a problem, as we do have mechanisms in place for managing our selenium, it could be an issue if we consistently over consume them in our diet.
The thyroid gland helps to regulate our metabolism and energy as well as being important for brain development and growth and can also affect our weight.
So adding a Brazil nut to your breakfast is a great way of keeping yourself topped up, but unlike other nuts and seeds, you don’t want to go overboard!]()
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2025-09-22 11:40:57
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Brazil nuts are th..
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![Green yogurt and oat rolls
Green vegetables are a fantastic source of magnesium, folate, iron and calcium as well as plenty of insoluble and soluble fibre. Greens are a nutritional powerhouse and we should try a mental diet every single day. This makes the whole process a whole lot easier. Go with the Parmesan if you can, because it really lifts the flavour and works so well with the cheese.
The quantify what I mean by “pretty good” we managed to eat all 8 of them within two hours, so they can’t have tasted too bad! I filled white mine with an organic cream cheese, grated courgette, sliced cucumber and great cheddar. Great combo for a Sunday afternoon.
🎯7g fibre and 7g protein per roll approx 200kcals per roll.
Use gluten-free oats for gluten-free.
I do realise that the cottage cheese loaf was all over the Internet and I did try making a bread with it at the time. It was fine, but it tastes so much better using Greek yoghurt instead, so if you get the choice, just go with Greek yoghurt or purée the cottage cheese first (it gets rid of the bits in the bread).
If you want to make a loaf, I’ll link my other post where I did this, otherwise I have half the recipe to make eight rolls.
Super Green Oat Rolls , makes 8
Ingredients,
50g broccoli
50g kale
50g baby spinach
100g organic oats
150g Greek Yogurt
25g flaxseeds
25g chia seeds
40g sunflower seeds
30g pumpkin seeds
25g sesame seeds
25g grated Parmesan
1 egg
1/2 teaspoon baking powder
1/2 teaspoon salt
Method
1. Cut the broccoli into florets and roughly chop the kale. A to a food processor and process until very finely chopped Add the spinach and process again. The mixture should s have some texture but should also be quite smooth and moist.
2. Next, mix all the ingredients together. There is no need fo food processor, but make sure it is well combined.
3. Form it into a 8 rolls with wet hands and top with some mixed seeds. Place on some baking parchment.
4. Bake at 180°C for 25-30 mins until cooked through.
Let me know how you get on!]()
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2025-09-20 10:55:00
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Green yogurt..
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66 +27%
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![🎯 Super green bread rolls, (tip: you can fold these off Shrek rolls to your children!)
I decided to make my super green yoghurt and oat loaf into small rolls to see how they would turn out. The results were pretty good. It’s a great way of hiding greens in your food. Green vegetables are a fantastic source of magnesium, folate, iron and calcium as well as plenty of insoluble and soluble fibre. Greens are a nutritional powerhouse and we should try a mental diet every single day. This makes the whole process a whole lot easier. Go with the Parmesan if you can, because it really lifts the flavour and works so well with the cheese.
The quantify what I mean by “pretty good” we managed to eat all 8 of them within two hours, so they can’t have tasted too bad! I filled white mine with an organic cream cheese, grated courgette, sliced cucumber and great cheddar. Great combo for a Sunday afternoon.
I do realise that the cottage cheese loaf was all over the Internet and I did try making a bread with it at the time. It was fine, but it tastes so much better using Greek yoghurt instead, so if you get the choice, just go with Greek yoghurt or purée the cottage cheese first (it gets rid of the bits in the bread).
If you want to make a loaf, I’ll link my other post where I did this, otherwise I have half the recipe to make eight rolls.
Super Green Oat Rolls , makes 8
Ingredients,
50g broccoli
50g kale
50g baby spinach
100g organic oats
150g Greek Yogurt
25g flaxseeds
25g chia seeds
40g sunflower seeds
30g pumpkin seeds
25g sesame seeds
25g grated Parmesan
1 egg
1/2 teaspoon baking powder
Method
1. Cut the broccoli into florets and roughly chop the kale. A to a food processor and process until very finely chopped Add the spinach and process again. The mixture should s have some texture but should also be quite smooth and moist.
2. Next, mix all the ingredients together. There is no need fo food processor, but make sure it is well combined.
3. Form it into a 8 rolls with wet hands and top with some mixed seeds. Place on some baking parchment.
4. Bake at 180°C for 25-30 mins until cooked through.
Let me know how you get on!
Dominique xx]()
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2025-09-19 12:38:25
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🎯 Super gr..
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1 -100%
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0 -100%
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![🎯 Super green bread rolls, (tip: you can fob these off Shrek rolls to your children!)
I decided to make my super green yoghurt and oat loaf into small rolls to see how they would turn out. The results were pretty good. It’s a great way of hiding greens in your food. Green vegetables are a fantastic source of magnesium, folate, iron and calcium as well as plenty of insoluble and soluble fibre. Greens are a nutritional powerhouse and we should try a mental diet every single day. This makes the whole process a whole lot easier. Go with the Parmesan if you can, because it really lifts the flavour and works so well with the cheese.
The quantify what I mean by “pretty good” we managed to eat all 8 of them within two hours, so they can’t have tasted too bad! I filled white mine with an organic cream cheese, grated courgette, sliced cucumber and great cheddar. Great combo for a Sunday afternoon.
I do realise that the cottage cheese loaf was all over the Internet and I did try making a bread with it at the time. It was fine, but it tastes so much better using Greek yoghurt instead, so if you get the choice, just go with Greek yoghurt or purée the cottage cheese first (it gets rid of the bits in the bread).
If you want to make a loaf, I’ll link my other post where I did this, otherwise I have half the recipe to make eight rolls.
Super Green Oat Rolls , makes 8
Ingredients,
50g broccoli
50g kale
50g baby spinach
100g organic oats
150g Greek Yogurt
25g flaxseeds
25g chia seeds
40g sunflower seeds
30g pumpkin seeds
25g sesame seeds
25g grated Parmesan
1 egg
1/2 teaspoon baking powder
1/2 teaspoon salt
Method
1. Cut the broccoli into florets and roughly chop the kale. A to a food processor and process until very finely chopped Add the spinach and process again. The mixture should s have some texture but should also be quite smooth and moist.
2. Next, mix all the ingredients together. There is no need fo food processor, but make sure it is well combined.
3. Form it into a 8 rolls with wet hands and top with some mixed seeds. Place on some baking parchment.
4. Bake at 180°C for 25-30 mins until cooked through.
Let me know how you get on!
Dominique xx]()
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2025-09-19 10:55:00
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🎯 Super gr..
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2,622 +77%
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99 +91%
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![Ad As a nutritionist I always take a food-first approach when it comes to nutrition and with omega 3’s it is not different. I get my clients to eat oily fish, like salmon, mackerel, sardines or herring 3 to 4 times a week as well as topping up with plant sources such as chia and flaxseeds. But let’s be honest, most of us don’t manage this every week, which is why omega-3
supplements can be important for topping up our levels.
I’ve recommended barebiology for years because it’s sustainably sourced
from small, wild fish and independently certified for both potency and quality.
Just two capsules of Life & Soul provide 1,700mg of EPA and DHA which is about the same as a whole tin of sardines! And if capsules aren’t your thing, it also comes in a small, easy-to-swallow size or in liquid form.
Omega 3 is important at every stage of life from childhood to mid-life and
beyond and making sure we are getting enough can support the health of our
cell membranes, brain and nervous tissue as well as our cardiovascular
health.
Keeping ourselves topped up can be as simple as eating chia and flaxseeds
with your yogurt at breakfast, having some tinned sardines or smoked
mackerel with your lunch or a salmon or sea bream fillet with your evening
meal.
But if you want the reassurance of making sure you are hitting your omega 3 targets every day, a supplement is a convenient way to help you reach your requirements.
#omega3]()
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2025-09-18 11:28:50
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Ad As a nutri..
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![I was trying to describe a dragon fruit taste somebody while we were doing the food food last week. I found it harder than I thought!
It’s easy to assume that something so incredibly beautiful would taste so delicious that you would want to eat it every day once you had discovered it.
I am quite sure if I was eating this incredible fruit in its country of origin it would probably taste way better and sweeter.
From a Nutrition perspective it contains vitamin C, fibre, and some magnesium. The red variety (difficult to get hold of in the UK) contains more antioxidants due to its bright pink, colourful flesh. It’s healthy and has a similar nutrition profile to other fruits.
So to describe it. It is completely stunning to look at and has a skin that is the most exceptional pink colour.
Once you cut in to the fruit, you reveal its white flesh and tiny black pips. This one tasted like a cross between a melon and an underipe kiwi fruit, this one was not particularly sweet.
What is your experience with Dragon Fruit?]()
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2025-09-18 01:56:13
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I was trying to descr..
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![Chia seeds come up often in the comments so let’s talk about what really happens when we eat Chia seeds.
Surprisingly, chia seeds actually contain around 15% soluble fibre and 85% insoluble fibre.
The soluble fibre is called mucilage and has a gel like texture. We can usually digest the shell in our digestive tract, however milling and soaking help us to absorb more nutrients from the seeds.
🎯Chia porridge
If you are making chia porridge, you need to let them soak. This is because you are eating a generous amount in one sitting.
🎯Why? Chia seeds absorb water and increase to around 12 times their original size. We want them to ideally puff up before we consume them to help keep our stool soft and moving well through the gut.
Dry Chia seeds will continue to swell in the gut, taking water from our digestive tract. This can lead to digestive discomfort, but can also contribute to constipation. 💩
Tip. Add extra plant milk, or kefir when using whole Chia seeds.
💩 If you suffer with constipation, soak your seeds overnight in water or a type of milk to make sure they are fully hydrated. Otherwise 20 minutes is generally enough for most people.
🎯Milled Chia seeds. These have a larger surface area and expand faster when they come in contact with a liquid. you should still give them at least 10 minutes to swell if adding them to your yoghurt in the morning.
🎯 Smoothies. If adding Chia seeds to a smoothie, they automatically become MILLED. There is normally sufficient liquid within the drink to allow them to swell. Letting your smoothie “sit “will make turn it into a gel, which is not appetising. It’s probably best not to add more than a teaspoon to your smoothies.
🎯Cooking. In recipes, it should allow for extra liquid and l the chia seeds will soften naturally in recipes such as bread. These do not need to be soaked before hand.
🎯 Literally just a few! If your granola has a few Chia seeds mixed up with it, you shouldn’t have to soak it beforehand as long as there is less than a sprinkling on your breakfast.
💦 If in doubt, always drink lots of fluid around meals containing chia seeds to maximise their supportive effects in the gut.]()
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2025-09-17 10:55:00
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..
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![Chia seeds come up often in the comments so let’s talk about what really happens when we eat Chia seeds.
Surprisingly, chia seeds actually contain around 15% soluble fibre and 85% insoluble fibre.
The soluble fibre is called mucilage and has a gel like texture. We can usually digest the shell in our digestive tract, however milling and soaking help us to absorb more nutrients from the seeds.
🎯Chia porridge
If you are making chia porridge, you need to let them soak. This is because you are eating a generous amount in one sitting.
🎯Why? Chia seeds absorb water and increase to around 12 times their original size. We want them to ideally puff up before we consume them to help keep our stool soft and moving well through the gut.
Dry Chia seeds will continue to swell in the gut, taking water from our digestive tract. This can lead to digestive discomfort, but can also contribute to constipation. 💩
Tip. Add extra plant milk, or kefir when using whole Chia seeds.
💩 If you suffer with constipation, soak your seeds overnight in water or a type of milk to make sure they are fully hydrated. Otherwise 20 minutes is generally enough for most people.
🎯Milled Chia seeds. These have a larger surface area and expand faster when they come in contact with a liquid. you should still give them at least 10 minutes to swell if adding them to your yoghurt in the morning.
🎯 Smoothies. If adding Chia seeds to a smoothie, they automatically become MILLED. There is normally sufficient liquid within the drink to allow them to swell. Letting your smoothie “sit “will make turn it into a gel, which is not appetising. It’s probably best not to add more than a teaspoon to your smoothies.
🎯Cooking. In recipes, it should allow for extra liquid and l the chia seeds will soften naturally in recipes such as bread. These do not need to be soaked before hand.
🎯 Literally just a few! If your granola has a few Chia seeds mixed up with it, you shouldn’t have to soak it beforehand as long as there is less than a sprinkling on your breakfast.
💦 If in doubt, always drink lots of fluid around meals containing chia seeds to maximise their supportive effects in the gut.]()
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2025-09-16 19:28:30
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![What have you been asking me about calcium. So here are some of my favourite calcium rich foods. How many can you eat in a day?
Why do we need calcium?
✔️ it forms an important part of our bones and teeth.
✔️ necessary for muscle contractions
✔️ important for blood clotting
In Midlife lowered oestrogen can impact bone density, so so we need to focus on getting enough calcium, but also be mindful of our vitamin D and vitamin K2 too.
The bone matrix we’d calcium, but also ä phosphorous, magnesium, zinc, boron and protein.
Eating foods rich in calcium is considered better than taking a calcium supplement for most people.
Calcium Requirement is around 1200mg per day for post menopausal women.
My top 5 foods:
✔️Parmesan Cheese 1000mg/ 100g
✔️ tinned sardines with bones- 350mg per tin
✔️ sesame seeds ( dark coloured, not polished!) 670mg / 100g followed by chia seeds 600mg/ 100g
✔️ Greek yogurt 120mg/100g ( same as cows milk)
✔️ Tofu - depends on the brand! if it is ‚calcium set‘ it can obtain around d 400mg calcium per 100g cauldron is calcium set whereas Tofoo is not.
Other foods worth a mention:
✔️Leafy greens like Kale co Tain around 120mg/ 100g
✔️Almonds around 80mg/ 100g
✔️ check that if you are using plant milks they are fortified at around 120mg/100g
✔️Hard cheeses such as cheddar around 240mg/100g
What this might look like:
✔️ Breakfast
200g Greek yogurt 240mg
30g mixed chia and flaxseeds 135mg
150ml kefir 185mg
✔️ Lunch
Seeded bread. 50mg
Tinned sardines. 340mg
Large salad 80mg
Latte 150mg
✔️Supper
Chicken with a sesame seed crust 120mg
Kale and broccoli 150mg
This I around 1460 mg which is more than. So feel free to drop the latte or adapt. It’s just a guide xx]()
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2025-09-16 12:47:56
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![What have you been asking me about calcium. So here are some of my favourite calcium rich foods. How many can you eat in a day?
Why do we need calcium?
✔️ it forms an important part of our bones and teeth.
✔️ necessary for muscle contractions
✔️ important for blood clotting
In Midlife lowered oestrogen can impact bone density, so so we need to focus on getting enough calcium, but also be mindful of our vitamin D and vitamin K2 too.
The bone matrix we’d calcium, but also ä phosphorous, magnesium, zinc, boron and protein.
Eating foods rich in calcium is considered better than taking a calcium supplement for most people.
Calcium Requirement is around 1200mg per day for post menopausal women.
My top 5 foods:
✔️Parmesan Cheese 1000mg/ 100g
✔️ tinned sardines with bones- 350mg per tin
✔️ sesame seeds ( dark coloured, not polished!) 670mg / 100g followed by chia seeds 600mg/ 100g
✔️ Greek yogurt 120mg/100g ( same as cows milk)
✔️ Tofu - depends on the brand! if it is ‚calcium set‘ it can obtain around d 400mg calcium per 100g cauldron is calcium set whereas Tofoo is not.
Other foods worth a mention:
✔️Leafy greens like Kale co Tain around 120mg/ 100g
✔️Almonds around 80mg/ 100g
✔️ check that if you are using plant milks they are fortified at around 120mg/100g
✔️Hard cheeses such as cheddar around 240mg/100g
What this might look like:
✔️ Breakfast
200g Greek yogurt 240mg
30g mixed chia and flaxseeds 135mg
150ml kefir 185mg
✔️ Lunch
Seeded bread. 50mg
Tinned sardines. 340mg
Large salad 80mg
Latte 150mg
✔️Supper
Chicken with a sesame seed crust 120mg
Kale and broccoli 150mg
This I around 1460 mg which is more than. So feel free to drop the latte or adapt. It’s just a guide xx]()
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2025-09-16 10:55:00
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..
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![Hummus with cottage cheese
Have you ever thought about adding al cottage cheese to your hummus. It’s actually worth doing.
It’s turned into a bit of a trend at the moment, so I thought I would try it myself with my own hummus recipe and see how I got on.
The results were pretty good. In fact Mr L. said it was the best hummus I have ever made, which is quite a compliment for someone who eats quite a lot of hummus. Also, I have made a lot of hummus in my time, so this really is saying something.
The advantage of adding cottage cheese is that it makes the Hummus creamier and also topped up the protein. Since home-made can sometimes be quite stiff this is really important. Cottage cheese contains around 10g of protein 100g so effectively you are adding an extra 20 g of protein to the bowl.
It actually makes more Hummus in volume, and because I’ve crunched the numbers I have discovered the following.
Compared to shop bought hummus, this version contains:
🎯 100kcals less per 100g
🎯 2g more protein per 100g
🎯 3 g fibre /100g compared to 3.5 in shop brought.
Ingredients:
1 x 400g tin chickpeas, drained
200g cottage cheese
1 rounded tablespoon tahini
1 garlic clove
1-2 tablespoons lemon juice
1/2 teaspoon salt
1 tablespoon extra virgin olive oil
1 tablespoon water
Method
Process all the ingredients together in the food process until smooth. Keeps for 2-3 days in the fridge.
Per 100g ( around)
Kcals 183
Protein 8g
Fibre 3g
Enjoy! ❤️❤️]()
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2025-09-15 11:26:28
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Hu..
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7 -100%
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1 -98%
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![Hummus with cottage cheese
Have you ever thought about adding al cottage cheese to your hummus. It’s actually worth doing.
It’s turned into a bit of a trend at the moment, so I thought I would try it myself with my own hummus recipe and see how I got on.
The results were pretty good. In fact Mr L. said it was the best hummus I have ever made, which is quite a compliment for someone who eats quite a lot of hummus. Also, I have made a lot of hummus in my time, so this really is saying something.
The advantage of adding cottage cheese is that it makes the Hummus creamier and also topped up the protein. Since home-made can sometimes be quite stiff this is really important. Cottage cheese contains around 10g of protein 100g so effectively you are adding an extra 20 g of protein to the bowl.
It actually makes more Hummus in volume, and because I’ve crunched the numbers I have discovered the following.
Compared to shop bought hummus, this version contains:
🎯 100kcals less per 100g
🎯 2g more protein per 100g
🎯 3 g fibre /100g compared to 3.5 in shop brought.
Ingredients:
1 x 400g tin chickpeas, drained
200g cottage cheese
1 rounded tablespoon tahini
1 garlic clove
1-2 tablespoons lemon juice
1/2 teaspoon salt
1 tablespoon extra virgin olive oil
1 tablespoon water
Method
Process all the ingredients together in the food process until smooth. Keeps for 2-3 days in the fridge.
Per 100g ( around)
Kcals 183
Protein 8g
Fibre 3g
Enjoy! ❤️❤️]()
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2025-09-15 10:55:00
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Hu..
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2,322 +57%
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98 +89%
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![White rice is polished to remove the husk, but also loses many of nutrients which sit just under this outer layer. White rice is quick to cook, easy to digest and faster acting on our blood sugars.
Brown rice keeps the bran layer, so it contains more of the fibre, B-vitamins,
and minerals. Rice is a low protein grain and is not particularly high in fibre at around 3g/ 100g
Black rice, sometimes called ‘forbidden rice’, gets its dark colour from
anthocyanins which act powerful
as antioxidants and give it a deep purple/ black colour. The highest in fibre at 4g per 100g
Red rice is rich in proanthocyanidins, another group of polyphenols. It has a nutty texture and flavour and works well with spicy food or salads.
Wild rice isn’t technically rice at all — it’s a grass. But it’s naturally higher in protein, fibre, and certain minerals like magnesium and zinc. Wild rice is the highest in protein, of all the different types of rice.
When it comes to blood sugars, the darker and wild rice generally have a lower glycaemic response than white rice. That means they raise blood glucose more slowly, keeping energy steadier.
In honesty, I think there are better grains for our health such as bulgar wheat, quinoa, spelt, buckwheat, Freekeh are generally higher in protein and in fibre. This means they have a bigger bang for that buck. But sometimes only rice will do, so just make sure that your portion size is in proportion with everything else on your plate. 😍
If you are choosing rice and want rice with benefits go for the red, black or wild rice.#m
White rice = high GI
Wholemeal rice = medium high GI
Red rice= medium GI
Black and Wild rice = Low-Medium GI#]()
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2025-09-13 11:35:10
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White rice..
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![White rice is polished to remove the husk, but also loses many of nutrients which sit just under this outer layer. White rice is quick to cook, easy to digest and faster acting on our blood sugars.
Brown rice keeps the bran layer, so it contains more of the fibre, B-vitamins,
and minerals. Rice is a low protein grain and is not particularly high in fibre at around 3g/ 100g
Black rice, sometimes called ‘forbidden rice’, gets its dark colour from
anthocyanins which act powerful
as antioxidants and give it a deep purple/ black colour. The highest in fibre at 4g per 100g
Red rice is rich in proanthocyanidins, another group of polyphenols. It has a nutty texture and flavour and works well with spicy food or salads.
Wild rice isn’t technically rice at all — it’s a grass. But it’s naturally higher in protein, fibre, and certain minerals like magnesium and zinc. Wild rice is the highest in protein, of all the different types of rice.
When it comes to blood sugars, the darker and wild rice generally have a lower glycaemic response than white rice. That means they raise blood glucose more slowly, keeping energy steadier.
In honesty, I think there are better grains for our health such as bulgar wheat, quinoa, spelt, buckwheat, Freekeh are generally higher in protein and in fibre. This means they have a bigger bang for that buck. But sometimes only rice will do, so just make sure that your portion size is in proportion with everything else on your plate. 😍
If you are choosing rice and want rice with benefits go for the red, black or wild rice.#m
White rice = high GI
Wholemeal rice = medium high GI
Red rice= medium GI
Black and Wild rice = Low-Medium GI]()
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2025-09-13 11:00:00
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White rice..
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2,206 +49%
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89 +71%
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![Oxalates - a quick dive! As deep as I can get in 90 seconds!
Oxalates are part of a plants unique biology. They acta as a deterrent against being eaten by other creatures, have antimicrobial properties, help the plant to store calcium and also help support the plant by forming oxalate crystals.
In essence they are organic acids that can bind to form complexes with minerals.
They are found in vegetables: such as spinach and also beetroot, fruits: berries and rhubarb, nuts and seeds, such as almonds, cashew nuts and sesame seeds, beans and soy, many grains and even cacao aka dark chocolate.
For humans, they can have antioxidant benefits, but they can also bind irreversibly to calcium.
For the vast majority of people these are not problematic, particularly because the foods they are found in are healthy food choices.
However they have been linked to increased risk of kidney stones and some people can experience joint pain from the calcium oxalate crystals.
Cooking can reduce oxalates in our food, but should we really be avoiding them?
Oxalates want to bind with calcium, its is one of their primary ‘jobs’ so they will bind to some of the calcium we consume at a meal.
This is a GOOD thing. So rather than concerning ourselves about reduced absorption of calcium, we need to consider the following. When oxalates bind to calcium, they for a complex called calcium oxalate.
This cannot be absorbed and exits the body via the gut.
Unbound oxalates however, can enter the bloodstream where they are more likely to bind to calcium in the kidneys or joints leading (in some people) to other problems.
Those who consume a LOW CALCIUM diet may be more susceptible to the effects of oxalates. One tip is to eat calcium rich foods in meals.
Great high calcium foods include calcium set tofu, a yogurt based salad dressing, grated Parmesan, some feta cheese, sardines with their bones, tahini or sesame seeds.
#repost]()
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2025-09-12 12:18:38
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Oxalates - a quick di..
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![Oxalates - a quick dive! As deep as I can get in 90 seconds!
Oxalates are part of a plants unique biology. They acta as a deterrent against being eaten by other creatures, have antimicrobial properties, help the plant to store calcium and also help support the plant by forming oxalate crystals.
In essence they are organic acids that can bind to form complexes with minerals.
They are found in vegetables: such as spinach and also beetroot, fruits: berries and rhubarb, nuts and seeds, such as almonds, cashew nuts and sesame seeds, beans and soy, many grains and even cacao aka dark chocolate.
For humans, they can have antioxidant benefits, but they can also bind irreversibly to calcium.
For the vast majority of people these are not problematic, particularly because the foods they are found in are healthy food choices.
However they have been linked to increased risk of kidney stones and some people can experience joint pain from the calcium oxalate crystals.
Cooking can reduce oxalates in our food, but should we really be avoiding them?
Oxalates want to bind with calcium, its is one of their primary ‘jobs’ so they will bind to some of the calcium we consume at a meal.
This is a GOOD thing. So rather than concerning ourselves about reduced absorption of calcium, we need to consider the following. When oxalates bind to calcium, they for a complex called calcium oxalate.
This cannot be absorbed and exits the body via the gut.
Unbound oxalates however, can enter the bloodstream where they are more likely to bind to calcium in the kidneys or joints leading (in some people) to other problems.
Those who consume a LOW CALCIUM diet may be more susceptible to the effects of oxalates. One tip is to eat calcium rich foods in meals.
Great high calcium foods include calcium set tofu, a yogurt based salad dressing, grated Parmesan, some feta cheese, sardines with their bones, tahini or sesame seeds.
#repost]()
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2025-09-12 11:44:21
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Oxalates - a quick di..
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1,144 -23%
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23 -56%
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![Granola is a topping not a breakfast. It’s delicious, don’t get me wrong, but some of the supermarket writers are more kind to crumble biscuits and something we should be eating for breakfast.
Granola can be part of a balanced breakfast, but it is unlikely to hit your nutrition requirements on its own.
While granola contains some protein, complex carbs, fibre and healthy fats, it doesn’t usually cover our protein demands at our first meal of the day.
So if you turn your granola into part of your meal, you can balance the protein with the carbohydrates, fats, fibre along with some fruit for some extra nutrients and polyphenols and this way you have a balanced breakfast to keep you fuelled until lunchtime.
If we pour ourselves a bowl of granola, we are likely to pour in between a 60 to 70 g proportion. By having it as a topping you cut this amount in half and instead top up the calories with Greek yoghurt instead.
🎯 Think protein, add around 150g to 200g of real Greek yoghurt. Low-fat or full fat you choose.
🎯Add the granola topping. 2 tablespoons is usually enough. Between 30 and 40 g for the average adult.
🎯 Fruit for added fibre, nutrients and polyphenols. I used figs (because they’re in season) and some frozen, defrosted raspberries. Use whatever you have.
🎯Optional extra. I like to add 1 tablespoon of milled flax seeds to the yoghurt at the beginning. I had this at the bottom of my bowl, but didn’t want to confuse things on the reel. 1 tablespoon of flaxseeds gives us an extra 5 g of fibre and a boost of healthy phytoestrogens.
Nutrition (approx)
40g granola 6g protein/ 5g fibre 210 kcals
My granola yogurt bowl with flaxseeds:
30g protein - 10g fibre - < 450 kcals]()
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2025-09-11 16:10:33
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Gra..
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7 -100%
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0 -100%
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![🎯Treats with BENEFITS- what’s not to like.
Here are my Raw CHOCOLATE Brownies, for an after lunch treat or for children as a healthier option to commercial chocolate bars.
I’ve been making this recipe for around 10 years, but decided to give it a little bit of an upgrade and add a couple of extra ingredients to add extra nutrients and plant diversity.
It’s still a sweet treat, as it contains quite a lot of dates, but it is refined sugar-free and all of the ingredients have nutritional benefits.
Raw Chocolate Brownies
Ingredients with Benefits
120 g Medjool dates (minerals, fibre, antioxidants, potassium, and magnesium)
100 g ground almonds (fibre, calcium, vitamins, protein, magnesium)
50 g raw cacao powder (fibre, antioxidants, iron and magnesium)
15g chia seeds ( fibre, calcium, phosphorus, magnesium)
1 tablespoon neutral oil (I used MCT oil - great for energy)
1 teaspoon vanilla extract
pinch of sea salt
Handful of chopped Brazil nuts (selenium, selenium, selenium)
Topping:
200 g dark chocolate (fibre, magnesium, iron, polyphenols)
1 tsp neutral oil, I used MCT
30 g crushed pistachio nuts (protein, vitamins, magnesium, zinc)
Method
Add the dates, almonds, cacao, chia, vanilla and oil to a food processor and process until well combined and slightly sticky. If it’s too dry, add a couple of extra dates. It should stick together easily when you press it between two fingers.
Stir through the chopped Brazil nuts and press into a square tray, greased.
Pop into the fridge for 30 minutes to set.
Melt the chocolate in a glass bowl over boiling water, add a teaspoon of butter or MCT oil. Pour over the raw brownie base and top with crushed pistachio nuts. Pop back in the fridge for one hour to set.
Cut into 16 pieces. 5 g fibre, 6 g protein per square.]()
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2025-09-11 16:08:08
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🎯Treats with B..
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15 -99%
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0 -100%
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|
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![🎯Treats with BENEFITS- what’s not to like.
Here are my Raw CHOCOLATE Brownies, for an after lunch treat or for children as a healthier option to commercial chocolate bars.
I’ve been making this recipe for around 10 years, but decided to give it a little bit of an upgrade and add a couple of extra ingredients to add extra nutrients and plant diversity.
It’s still a sweet treat, as it contains quite a lot of dates, but it is refined sugar-free and all of the ingredients have nutritional benefits.
Raw Chocolate Brownies
Ingredients with Benefits
120 g Medjool dates (minerals, fibre, antioxidants, potassium, and magnesium)
100 g ground almonds (fibre, calcium, vitamins, protein, magnesium)
50 g raw cacao powder (fibre, antioxidants, iron and magnesium)
15g chia seeds ( fibre, calcium, phosphorus, magnesium)
1 tablespoon neutral oil (I used MCT oil - great for energy)
1 teaspoon vanilla extract
pinch of sea salt
Handful of chopped Brazil nuts (selenium, selenium, selenium)
Topping:
200 g dark chocolate (fibre, magnesium, iron, polyphenols)
1 tsp neutral oil, I used MCT
30 g crushed pistachio nuts (protein, vitamins, magnesium, zinc)
Method
Add the dates, almonds, cacao, chia, vanilla and oil to a food processor and process until well combined and slightly sticky. If it’s too dry, add a couple of extra dates. It should stick together easily when you press it between two fingers.
Stir through the chopped Brazil nuts and press into a square tray, greased.
Pop into the fridge for 30 minutes to set.
Melt the chocolate in a glass bowl over boiling water, add a teaspoon of butter or MCT oil. Pour over the raw brownie base and top with crushed pistachio nuts. Pop back in the fridge for one hour to set.
Cut into 16 pieces. 5 g fibre, 6 g protein per square.]()
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2025-09-11 11:00:00
|
🎯Treats with B..
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4,240 +187%
|
167 +221%
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|
|
![Granola is a topping not a breakfast. It’s delicious, don’t get me wrong, but some of the supermarket versions are more akin to crumbled biscuits than something we should be eating for breakfast.
Granola can be part of a balanced breakfast, but it is unlikely to hit your nutrition requirements on its own.
While granola contains some protein, complex carbs, fibre and healthy fats, it doesn’t usually cover our protein demands at our first meal of the day.
So if you turn your granola into part of your meal, you can balance the protein with the carbohydrates, fats, fibre along with some fruit for some extra nutrients and polyphenols and this way you have a balanced breakfast to keep you fuelled until lunchtime.
If we pour ourselves a bowl of granola, we are likely to pour in between a 60 to 70 g proportion. By having it as a topping you cut this amount in half and instead top up the calories with Greek yoghurt instead.
🎯 Think protein, add around 150g to 200g of real Greek yoghurt. Low-fat or full fat you choose.
🎯Add the granola topping. 2 tablespoons is usually enough. Between 30 and 40 g for the average adult.
🎯 Fruit for added fibre, nutrients and polyphenols. I used figs (because they’re in season) and some frozen, defrosted raspberries. Use whatever you have.
🎯Optional extra. I like to add 1 tablespoon of milled flax seeds to the yoghurt at the beginning. I had this at the bottom of my bowl, but didn’t want to confuse things on the reel. 1 tablespoon of flaxseeds gives us an extra 5 g of fibre and a boost of healthy phytoestrogens.
Nutrition (approx)
40g granola 6g protein/ 5g fibre 210 kcals
My granola yogurt bowl with flaxseeds:
30g protein - 10g fibre - <450 kcals]()
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2025-09-08 11:00:00
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Gra..
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2,997 +103%
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84 +62%
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![If you want a balanced Granola. It’s easy to make your own.. OUTNUMBER YOUR OATS !
You just need to follow the 123 principal which means out numbering the oats by around 2:1 or even 3:1
The goal is to lower the total carbohydrate and increase the nutrients, protein and fibre.
The 123 approach works on volume so you can use any cup you choose to measure your amount. I’ve used a full size mug. The Dominique Ludwig official mugs obviously work best for this recipe, but yours will taste ‘nearly’ as good . 🤩
The 123 approach gives you the basic granola recipe. It’s what you do when the granola comes out of the oven that turns it into different flavours and varieties.
Chocolate, Coconut, Cranberry, Brazil Nut Granola
Makes 15 servings
Ingredients
1️⃣ - 1 cup rolled oats ( I used gluten free organic)
2️⃣- 1 cup sunflower seeds
3️⃣- 1 cup pumpkin seeds
1 tablespoon maple syrup ( add more for children if you are trying to switch them from sweeter cereals and lower gradually over time)
2-3 tablespoons extra virgin olive oil ( depending on the size of mug you used)
Optional:
1 teaspoon vanilla paste
Pinch of sea salt
After cooking, add:
A handful of dried cranberries
75g cacao nibs, milled
Handful chopped Brazil nuts
3 tablespoons chia seeds (omit for small children)
1/2 cup coconut flakes or any other nuts
Method
1️⃣ Preheat the oven to 180°C (fan). In a large bowl, combine the rolled oats, sunflower
seeds, pumpkin seeds, maple syrup, extra virgin olive oil, vanilla paste and sea salt. Mix well and spread the mixture into a thin layer on a baking sheet or ceramic baking dish
lined with baking paper.
2️⃣ Bake for 30 minutes, stirring halfway through, until lightly golden. Remove from the oven and allow to cool fully – the granola will become crunchy as it cools.
3️⃣ Meanwhile, grind the cacao nibs in a small blender or coffee grinder until they have the texture of a coarse flour.
4️⃣ Once the granola has cooled, stir in the ground cacao nibs, dried cranberries, chia, Brazil nuts and coconut.
Store in an air tight container and eat within two weeks.]()
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2025-09-07 12:53:42
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..
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20 -99%
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2 -96%
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|
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![If you want a balanced Granola. It’s easy to make your own.. OUTNUMBER YOUR OATS !
You just need to follow the 123 principal which means out numbering the oats by around 2:1 or even 3:1
The goal is to lower the total carbohydrate and increase the nutrients, protein and fibre.
The 123 approach works on volume so you can use any cup you choose to measure your amount. I’ve used a full size mug. The Dominique Ludwig official mugs obviously work best for this recipe, but yours will taste ‘nearly’ as good . 🤩
The 123 approach gives you the basic granola recipe. It’s what you do when the granola comes out of the oven that turns it into different flavours and varieties.
Chocolate, Coconut, Cranberry, Brazil Nut Granola
Makes 15 servings
Ingredients
1️⃣ - 1 cup rolled oats ( I used gluten free organic)
2️⃣- 1 cup sunflower seeds
3️⃣- 1 cup pumpkin seeds
1 tablespoon maple syrup ( add more for children if you are trying to switch them from sweeter cereals and lower gradually over time)
2-3 tablespoons extra virgin olive oil ( depending on the size of mug you used)
Optional:
1 teaspoon vanilla paste
Pinch of sea salt
After cooking, add:
A handful of dried cranberries
75g cacao nibs, milled
Handful chopped Brazil nuts
3 tablespoons chia seeds (omit for small children)
1/2 cup coconut flakes or any other nuts
Method
1️⃣ Preheat the oven to 180°C (fan). In a large bowl, combine the rolled oats, sunflower
seeds, pumpkin seeds, maple syrup, extra virgin olive oil, vanilla paste and sea salt. Mix well and spread the mixture into a thin layer on a baking sheet or ceramic baking dish
lined with baking paper.
2️⃣ Bake for 30 minutes, stirring halfway through, until lightly golden. Remove from the oven and allow to cool fully – the granola will become crunchy as it cools.
3️⃣ Meanwhile, grind the cacao nibs in a small blender or coffee grinder until they have the texture of a coarse flour.
4️⃣ Once the granola has cooled, stir in the ground cacao nibs, dried cranberries, chia, Brazil nuts and coconut.
Store in an air tight container and eat within two weeks.]()
|
2025-09-07 11:00:00
|
..
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8,924 +504%
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266 +412%
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![So the miraculous ecosystem that lives in your gut, known as the microbiome are fussy and while they all like fibre, they all have slightly different tastes.
Fibre is the structure that gives plants rigidity, allowing them to stand up straight-ish and are an integral part of their stems, shoots and seeds.
We tend to class fibre as:
🎯insoluble fibre (this doesn’t generally feed the food gut Microbiome, but instead absorbs fibre and add bulk to the stool. It’s the skin on your carrots and tomatoes, the husk around your beans or wheat or the skin on your potato.
🎯 Soluble fibre is just that, soluble in water. This is the type of fibre that are Microbiome adores. But different plants have different types of soluble fibre, which is why eating a wide diversity of different plants, nourishes a wider range of microbes.
Beta glucans in oats, inulin in onions, garlic and wheat, pectin in apples ans pears, mucilages in chia or flax seeds or gums from seaweed or legumes are all types of soluble fibre.
Resistant starches play a role too. Found in green bananas as well as carbohydrates that have been cooked and cooled to less than four or 5°C.
These starches have undergone a process called retrogradation that means that the starches start to work in a similar way to soluble fibre in the body.
Then we have all the plant compounds (of which over 10,000 have already been identified). These include things like polyphenols, some of which are also metabolised by our Microbiome, and early research shows that these may also influence the types of bacteria that grow in our gut.
So while the bacteria in your gut all like fibre, and perhaps do not enjoy quite such a varied diet as the animals in the zoo, we can see that by eating a wide range of plants we can support a wider range of got microbes. This is this diversity of bacteria that creates the robust ecosystem that supports so many areas of our health. 🦠❤️]()
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2025-09-05 18:20:27
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So the ..
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5 -100%
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0 -100%
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![So the miraculous ecosystem that lives in your gut, known as the microbiome are fussy and while they all like fibre, they all have slightly different tastes.
Fibre is the structure that gives plants rigidity, allowing them to stand up straight-ish and are an integral part of their stems, shoots and seeds.
We tend to class fibre as:
🎯insoluble fibre (this doesn’t generally feed the food gut Microbiome, but instead absorbs fibre and add bulk to the stool. It’s the skin on your carrots and tomatoes, the husk around your beans or wheat or the skin on your potato.
🎯 Soluble fibre is just that, soluble in water. This is the type of fibre that are Microbiome adores. But different plants have different types of soluble fibre, which is why eating a wide diversity of different plants, nourishes a wider range of microbes.
Beta glucans in oats, inulin in onions, garlic and wheat, pectin in apples ans pears, mucilages in chia or flax seeds or gums from seaweed or legumes are all types of soluble fibre.
Resistant starches play a role too. Found in green bananas as well as carbohydrates that have been cooked and cooled to less than four or 5°C.
These starches have undergone a process called retrogradation that means that the starches start to work in a similar way to soluble fibre in the body.
Then we have all the plant compounds (of which over 10,000 have already been identified). These include things like polyphenols, some of which are also metabolised by our Microbiome, and early research shows that these may also influence the types of bacteria that grow in our gut.
So while the bacteria in your gut all like fibre, and perhaps do not enjoy quite such a varied diet as the animals in the zoo, we can see that by eating a wide range of plants we can support a wider range of got microbes. This is this diversity of bacteria that creates the robust ecosystem that supports so many areas of our health. 🦠❤️]()
|
2025-09-05 11:00:00
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So the ..
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1,166 -21%
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30 -42%
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![Sign up is OPEN to join the next RRR group which begins on Monday 6th October.
If you want to lose weight, and press the RESET button on your health join us for Renew Reset Recharge®️ It’s Better Together. It’s a weight loss and nutrition programme rolled into one based on the latest scientific research and 20 years of clinical know-how.
It’s such a clever programme, because its effects go way beyond ‘just another diet’. This is a programme where the average participant loses around 7-9lb / 3-4 kg in just 28 days (*according to our participant survey of over 200 people) which interestingly is comparable to the clinical research seen within 4 weeks of weight loss injections for someone weighing 90kg.
PMID: 36254579
Renew Reset Recharge®️is different. It teaches you a healthy way of eating, focuses on protein and fibre and evolves into a beautiful way of eating which is the maintenance programme.
80% participants see a reduction in sugar cravings. In addition, 45% participants experience less bloating, 50% have more energy and 45% better mood.
Renew Reset Recharge®️is a SIMPLE programme to follow with plenty of flexibility so you can choose the foods you like to eat best.
It is comprehensive with all the information you need arriving just at the right time. Because it is based on principles, you can follow my recipes or create your own using the right amounts for you.
I run a zoom call every Wednesday at 12:30pm (UK time) and next month I’m including 2 extra calls at 6:00pm (UK time) on Weeks 1 and 3 for those of you who can’t make the earlier call. We also record the call and send it out afterwards in case you miss it.
All the information is on my Instagram bio or on my website. Google Renew Reset Recharge®️
I would love to see you there!]()
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2025-09-04 22:30:00
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..
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49 -97%
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9 -83%
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On average, Dominique Ludwig Nutritionist MSc gets 1.5K likes and 52 comments per post. (Historical)
