Jennifer Medhurst | London based Nutritionist and Health Writer

recipe

Sun-dried tomato and mushroom pasta

recipe

Matcha porridge

recipe

Lentil bolognese

recipe

Bone broth

recipe

Coconut chia seed pudding with raspberry puree

Jennifer Medhurst is a London based DipCNM, mBANT, rCNHC nutritionist and health writer. Jennifer also develops original recipes for magazines, newspapers and online publications and is available for commissions, creative work, articles and presentations.

recipe DOUBLE CHOCOLATE OVERNIGHT OATS

recipe AUBERGINE PASTA

recipe CHICKPEA, SWEET POTATO AND GREENS CURRY

recipe SPINACH, SHIITAKE AND COCONUT CURRY

recipe CHICKPEA, LENTIL AND KALE PASTA

Article WHAT IS THE BEST DIET IN THE WORLD?

Article HOW TO BEAT A HANGOVER

recipe Salmon and bok choi poke bowl

recipe AUBERGINE, MUSHROOM AND SPINACH CURRY⁠

jennifermedhurst

• Speaker, Writer & Nutritionist Dip Nutr, mBANT
• Nutritional science & feel-good wellness recipes
jm@jennifermedhurst.com #jennifermedhurst

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Corona virus: Foods that boost the immune system.

Examples of virus fighting, nutrient rich foods are as follows:
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· Lemons and other citrus fruit🍋, rhubarb, dates, kiwi fruit, strawberries pomegranate plus salad vegetables like bell peppers and cabbage, as they contain good amounts of immune system enhancing antioxidants.
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· Wild fish containing omega 3 fatty acids 🐟, which are often missing in the diet but essential in enabling the immune system to prevent and supress virus infections. Hemp oil or walnuts are a good vegetarian source of omega 3 fatty acids. Many fish also contain plenty of vitamin D which helps the immune system puncture holes in viruses and good amounts of zinc, without which the immune system would not be able to function properly.
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· Fermented foods, such as yoghurt🥛, as these promote the growth of the important good bugs in the gut which help suppress growth of the unwanted ones.
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· Foods high in soluble fibre such as porridge oats 🥣, beans, pulses, apples and oranges enhance the actions of fermented foods as soluble fibre is a great food source for 'good' bugs. These soluble fibres also bind to and lower levels of immune system damaging synthetic chemicals and immunotoxic heavy metals in the body and help remove them safely.
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· Many herbs and spices contain powerful antiviral constituents and so have potentially strong Coronavirus killing actions. These include, ginger, turmeric, garlic🧄, onions, horseradish, cinnamon, ginseng, cayenne pepper, peppermint, dandelion, mistletoe, liquorice, oregano and basil.
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· Eating more organic foods🥦. Conventionally grown foods tend to have a raft of known immune system damaging chemicals and are often of a lower nutritional value compared to those grown more naturally or organically. Organic foods tend to contain higher levels of immune system strengthening vitamins and minerals, such as potassium, copper, zinc and vitamin C. Vitamin C has consistently been shown to reduce the duration and severity during episodes of the common cold.
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· Aquatic vegetables like lotus root (water lily 'potato like' root) and water chestnuts. Can be found in UK in Asian food supermarkets.

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Corona virus: How to boost the immune system.

Media coverage of the recent Covid-19, Coronavirus has incited fear amongst many. Covid-19 is part of the same family of viruses (the Coronaviruses) as the viruses underlying the previous SARS (severe acute respiratory syndrome) and MERS (Middle East respiratory syndrome) outbreaks. Indeed, 15-30% of the viruses underlying the common cold are also types of Coronaviruses.

Coronavirus mainly effects vulnerable people with a weakened immune system. The Coronavirus tends to only cause death in certain groups, such as the very old, the very young and those with existing health problems. This is also reflected in the current estimates of those who have been affected by the recent Covid-19 outbreak, with the number of infections being reported at a much higher level than the number of deaths. The approximate death rate of the current outbreak of the Coronavirus stands at only 2%. Indeed, during the previous SARS outbreak, many people who were exposed to the virus never actually became ill. The key factor behind whether or not someone becomes infected or ill, after exposure, is thought by many to be linked to the strength of the body’s natural immune (defence) system. Those with strong immune systems are less likely to become infected at all and even if they did, they tend to have milder symptoms. Whereas those with weak immune systems tend to fare much worse.

WAYS YOU CAN PROTECT AGAINT CORONAVIRUS INFECTION:. .
· Reduce stress
· Practice meditation
· Get plenty of rest and sleep
· Eat foods which feed and strengthen your immune system
· Daily moderate exercise
· Avoidance of drugs and toxic chemicals whenever possible.

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PANCAKE RECIPE. It’s that magical day of the year again. And here’s one of my fav recipes...Cottage cheese and blueberry pancakes 🥞. The perfect pancake recipe for Shrove Tuesday. These American style pancakes are very nostalgic for me as they were one of the very first things I learned to cook, and they are utterly delicious.

You’ll need:

INGREDIENTS

2 eggs
175ml milk
2tbsp caster sugar
150g full fat cottage cheese
1/4 tsp vanilla powder
200g plain flour
50g rolled oats
2 tsp baking powder
150g blueberries
butter, to grease the pan
maple syrup, to serve

METHOD

1. Whisk together the eggs, milk, sugar, cottage cheese and vanilla powder.

2. In a separate large bowl, place the flour, oats and baking powder. Mix well, then stir in the egg and milk mixture. Once combined, fold in the blueberries.

3. Melt a little butter in a non-stick frying pan. Drop a spoonful of mixture into the pan. You will get around 6 pancakes per batch. When bubbles start to form on top, flip and cook on the other side for 2 minutes. Serve in stacks with maple syrup.

#shrovetuesday #pancakeday #pancakerecipe #pancakes #dessert #sweettreat #blueberrypancake #bestpancakerecipes #healthypancake #nutritionist #nutritionistlondon #londonpancakeday

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Why we need to rethink the excuses we make.🤷‍♀️ We all make excuses but how do we stop doing this?⁠
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👉Excuses are stories we tell ourselves when we're not achieving whatever we set out to do, be it breaking an unhealthy habit, a work project or a plan with friends.⁠
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👉But is it that you really can't make these changes or is it that they simply aren't important enough to you right now? ⁠
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👉Next time you find yourself making excuses, consider how this might be true. There is a liberating difference between 'can't' and 'won't' and changing our language really can change our mindset. 🙌⁠
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#healthymind #excuses #healthyrecipes #healthyfood #nutritionistlondon #londonnutritionist #nutritionaltherapy #seasonaleating #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyliving #healthyrecipeideas #nutritioninfo #nutritionaltherapistlondon #organic #vegan #health #healthy #healthyeating #dairyfree #glutenfree #eatlocal #eatseasonal #plantbaseddiet #vegetables #jennifermedhurst

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🇬🇧⁠SEASONAL: PARSNIPS⁠
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💛The health benefits of parsnips include improve heart health, boost the immune system, promote brain health, skin health and oral health, improve vision, prevent diabetes, supporting digestion and aid in weight loss.⁠
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💛Parsnip grows on the sandy or loamy, well-drained soil, exposed to direct sunlight. Exposure of parsnip to the low temperatures during the winter ensures transformation of starch into sugar and results in production of vegetable of the best quality.⁠
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IN SEASON NOW⁠
⁠
brussels sprouts, cauliflower, celeriac, celery, chicory, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, potatoes (maincrop), salsify, shallots, swede, turnips⁠
⁠
pears, rhubarb⁠
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guinea fowl, hare, mallard, partridge, turkey, venison⁠
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clams, cockles, dab, dover sole, gurnard, haddock, halibut, hake, langoustine, lemon sole, lobster, mackerel, mussels, oysters, red mullet, scallops (queen), sea bream, skate, turbot, winklesv⁠
⁠
#parsnips #eattheseasons #seasonaleating #nutritionistlondon #londonnutritionist #nottinghillnutritionist #nutritionaltherapy #eatingseasonally #eatmoregreens #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyliving #healthyfoodshare #healthyfood #healthyrecipeideas #nutritioninfo #healthfacts #nutritionaltherapist #nutritionaltherapistlondon #jennifermedhurst #organic #vegan #veganliving #veganlife #veganlifestyle #glutenfree⁠

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ARTICLE: GETTING READY FOR PREGNANCY?⁠
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There are four areas which are important to focus on if you’re thinking about optimising your body for fertility.⁠
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NUTRITION⁠
• A diet which involves depravation should not be followed, as that puts stress on the body and mind.⁠
• Plant based eating has some strong research behind it to support fertility.⁠
• Cleaning up how you eat, which means less processed foods and sugar.⁠
• Batch cooking is a great way to save money and time.⁠
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FITNESS⁠
• Exercising regularly not only makes you feel good by releasing endorphins and keeping weight in a regular range, but it also increases blood flow to the ovaries and reproductive organs. For example, in PCOS sufferers exercise was shown to improve the rate of ovulation and regularity. ⁠
• Recently released Canadian guidelines state women need 150 minutes of exercise per week at least when trying to get pregnant or if they are already pregnant. Which equates to 20-30 mins a day. This benefits both mother and baby.⁠
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TOXIN FREE LIVING⁠
• Toxins such as those in pollution, beauty products, alcohol, smoking and food are endocrine disruptors that can negatively impact sperm and eggs, as well as affect gene expression. ⁠
• Research has also shown that air pollution can cause faster decline of eggs in ovaries and therefore premature ovarian aging and early menopause.⁠
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STRESS FREE LIVING⁠
• Modern living has put most of us under chronic stress. This permanent state of fight or flight causes a rise in cortisol which affects hormones such as oestrogen and progesterone, which in turn affects fertility. ⁠
• Treatments such as massage, acupuncture and reiki reduce stress and reduce inflammation which can help to improve fertility, endometriosis and PECOs.⁠
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OVARIAN RESERVE and a history of STIs can also impact fertility.⁠

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RECIPE: DOUBLE CHOCOLATE OVERNIGHT OATS. 🥣Why not try kicking your week off with this tomorrow?⁠
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INGREDIENTS (Serves 1)⁠
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• 50g (1/2 a cup) rolled porridge oats⁠
• 100ml milk of your choice⁠
• 2 tbs coconut yoghurt⁠
• 20-30g nuts and seeds of choice (you could buy a mixed bag)⁠
• 1 tbs flaxseeds⁠
• 1 tablespoon cocoa powder⁠
• 2-3 teaspoons maple syrup⁠
• 1 tablespoon cacao nibs or mini chocolate chips⁠
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METHOD⁠
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1. The night before serving place all your base ingredients and chosen flavour ingredients into a lidded container or jar and stir well.⁠
2. Then place into the fridge and leave overnight.⁠
3. Remove in the morning and enjoy! This can be stored for up to 5 days. ⁠
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TIP: Double up the recipe and batch make them for the whole week!⁠
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#healthybreakfast #overnightoats #healthyrecipes #healthyfood #healthyrecipe #quickbreakfasts #nutritionistlondon #londonnutritionist #nutritionaltherapy #seasonaleating #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyliving #healthyrecipeideas #nutritioninfo #nutritionaltherapistlondon⁠
#cleaneating #vegan #health #healthy #healthyeating #dairyfree #glutenfree #plantbaseddiet #vegetables #nutritionfacts⁠

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🇬🇧⁠SEASONAL: LEEKS⁠
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💚Legend has it that girls who slept with a leek under their pillow on St David’s Day would see their future husband in their dreams.⁠
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💚The health benefits of leek include eye health👀, preventing cataracts, keeping skin clean and healthy💁‍♀️, supporting cardiovascular health❤️, lowering blood pressure, preventing anemia, and relieving inflammation. Other benefits includes improving bone health🍖, supporting kidney function, managing type 2 diabetes, preventing cancer, aiding weight loss and improving digestion💩.⁠
⁠
IN SEASON NOW⁠
⁠
brussels sprouts, cauliflower, celeriac, celery, chicory, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, potatoes (maincrop), salsify, shallots, swede, turnips⁠
⁠
pears, rhubarb⁠
⁠
guinea fowl, hare, mallard, partridge, turkey, venison⁠
⁠
clams, cockles, dab, dover sole, gurnard, haddock, halibut, hake, langoustine, lemon sole, lobster, mackerel, mussels, oysters, red mullet, scallops (queen), sea bream, skate, turbot, winklesv⁠
⁠
#leeks #eattheseasons #seasonaleating #nutritionistlondon #londonnutritionist #nottinghillnutritionist #nutritionaltherapy #eatingseasonally #eatmoregreens #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyliving #healthyfoodshare #healthyfood #healthyrecipeideas #nutritioninfo #healthfacts #nutritionaltherapist #nutritionaltherapistlondon #jennifermedhurst #organic #vegan #veganliving #veganlife #veganlifestyle #glutenfree⁠

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RECIPE: AUBERGINE PASTA🍆.⁠
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INGREDIENTS (Serves 4) ⁠
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• 1 tbsp olive oil ⁠
• 160g aubergine, 1cm cubes ⁠
• 1 courgette, sliced into circles⁠
• 2 cloves garlic ⁠
• 2 x tins coconut milk ⁠
• 2 tbsp bouillon powder ⁠
• 80g spaghetti per person (I use buckwheat) ⁠
• 1 x tin cannellini beans⁠
• 400g baby tomatoes ⁠
• One handful of spring greens per person⁠
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METHOD⁠
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1. Heat a small amount of extra virgin olive oil in a large heavy pan.⁠
2. Place the aubergine and courgette into the pan and cook through, this usually takes about 10-15 minutes. ⁠
3. Add in the garlic and cook for 1 minute. ⁠
4. Add the coconut milk and bouillon and mix well. ⁠
5. Add in the spaghetti and slowly push it down so it doesn’t break in half. ⁠
6. Add the baby tomatoes, cannellini beans and spring greens once the spaghetti is covered in the liquid. Stir frequently until the spaghetti is cooked this takes 8-10 minutes depending on the type you use.⁠
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#veganuary #vegan #veganrecipe #quickveganrecipe #veganuary2020 #healthyrecipes #healthyfood #healthyrecipe #nutritionistlondon #londonnutritionist #nutritionaltherapy #seasonaleating #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyrecipeideas #nutritioninfo #nutritionaltherapistlondon #organic #vegan #health #healthy #dairyfree #glutenfree #meatlessmondays #plantbaseddiet #nutritionfacts⁠

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HATE COMMUTING? For so many people commuting is a time of stress and the worst part of their day. So here are some suggestions to get you through it!⁠
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GET INTO PODCASTS AND/OR AUDIOBOOKS!⁠
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RECOMMENDATIONS FOR THE MONTH:⁠
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📱PODCASTS:⁠
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🎧The Drive with @PeterAttiaMD - Peter Walker, PhD on sleep.⁠
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🎧Feel Better Live More @drchatterjee - ⁠Re-defining happiness with Professor Paul Dolan⁠
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🎧The Drive with @PeterAttiaMD - Dan Harris: 10% Happier-meditation, kindness and compassion.⁠
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🎧The Joe Rogan Experience @joerogan- James Wilks & Chris Kresser- The Game Changers Experience ⁠
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📚AUDIBLE AUDIOBOOKS: ⁠
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🎧"Daring Greatly"- by Brene Brown @brenebrown⁠
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PLEASE LET ME KNOW IF THERE ARE ANY YOU’VE BEEN LOVING!⁠
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Also if you’re on public transport I really recommend purchasing a pair of over-ear noise cancelling headphones. I have a pair from @bose. Yes they are expensive but you’ll be using them everyday and they really do make a difference at zoning out the noise and protecting your hearing).⁠
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#beatthecommute #podcastrecommendations #podcast #audiobooks #happycommute #stress #managingstress #happymind⁠ #healthyliving #nottinghillnutritionist #nutritionaltherapy #nutritionistlondon #londonnutritionist #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #nutritionaltherapist #nutritionaltherapistlondon #nutritioncoach #jennifermedhurst #health #healthy⁠

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