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POSH SALT! Never have I been so confused by the se

POSH SALT!
Never have I been so confused by the seasoning aisle. So much variety! Smoked, Himalayan, Kosher, crystallised, flaked. So, we decided to squeeze a salt segment on BBC morning in about 5 minutes. No pressure.

The issue with salt is that it’s similar to sugar. It’s often hidden in lots of things. Most people think of salt in the context of the salt mill at the table … but really 75% of the salt we consume has been added to our food in ready meals, processed meats, crisps, sandwiches, takeaways, cereal and bread, tins… all the stuff we’re going to be eating for Christmas (sorry).

This is where salt becomes a difficult topic, because most of the salt we eat is in processed foods WHICH contain a lot of things that cause us health problems other than salt itself.

A study looked at replacing salt with a low sodium chloride alternative in 21,000 people in rural China with history of stroke or aged 60 and over with high blood pressure. They found a significant reduction in cardiovascular events when salt was replaced with a lower sodium alternative. However, this was looking specifically at people with pre-existing medical problems where there appears to be consensus of benefit.

On the other scale, a Cochrane review (which analysed eight major salt and cardiovascular disease studies) found no evidence that salt reductions reduced cardiovascular events in otherwise healthy individuals.

There is debate because when you look at the totality of evidence it’s weak to suggest that everyone (including those eating largely unprocessed foods who cook from scratch) to reduce salt other than those who have established CVD or high BP.

The debate will no doubt continue, but for now I use sea salt flakes (maldon), plenty of herbs and spices and try and get most of you cooking from scratch as a means to control your health rather than rely on reformulation of processed products that have other health implications.

Do you reduce your salt intake? What are your thoughts on salt?

#salt #foodasmedicine

Umami Mushroom Pappardelle! #Ad (but it’s a grea

Umami Mushroom Pappardelle!
#Ad (but it’s a great ad which contains a brilliant recipe 👇🏼)

Sounds like a complicated dish, but it’s actually incredibly easy to put together. A delicious meal, and a perfect blend of familiar vegetables (including mushrooms, of course) and will introduce you to some exciting new flavours.

Follow the recipe below and you’ll be getting protein, plant diversity and plenty of fibre from the vegetables and whole grains. I batch cook the sauce for ease too!

Keep your eyes peeled for more of my collaborations with @madewithmushrooms 👀

Serves 4

4 tbsp olive oil
1-2 large carrots
2 small white onions
50g Parsley
6-8 cloves garlic
600g vitamin D chestnut mushrooms
500mls passata
1 tsp white miso
2 tbsp balsamic vinegar
1-2 tsp chilli flakes
200g Pappardelle pasta
10-20g parmesan, grated

1. Preheat the oven to 200C fan assisted
2. Blend the mushrooms in a food processor into a rough mixture and scrape into a baking tray lined with baking paper (may have to blend the mushroom in batches)
3. Bake for 10minutes, stir the mixture add balsamic vinegar salt and pepper and bake for another 10-15 minutes
4. Blend the carrot, onion, garlic, parsley stalks in the blender into a fine soffritto mixture
5. Add to a large casserole dish on medium heat with olive oil and slowly caramelise for 10- 15minutes whilst your mushrooms are cooking. Make sure not to burn your garlic
6. Add the mushroom mixture to the sofrito and stir together with the miso paste and chilli flakes
7. Pour into the passata, stir and simmer uncovered for 15-20minutes
8. Prepare your pappardelle in salted, boiling water according to packet instructions, mix together with the mushroom mixture and serve with chopped parsley and grated parmesan

Any ideas for replacements of ingredients. Let me know 👇🏼 and send me a 🍄 if you’re making this!

#whatthedoctorordered #mushrooms #papparedelle

For the American’s out there looking for ideas o

For the American’s out there looking for ideas of what to do with the Thanksgiving leftovers 🇺🇸 I made this thanksgiving inspired hotpot using black eyed peas and sweet potato.

A hotpot is a great way to use up leftovers from a big holiday meal. You could even add some shredded turkey to this too.

Black eyed peas and Sweet potato hotpot Recipe
Serves 4

👉3 tbsp extra virgin olive oil
👉2 onions, roughly chopped
👉400g leeks, roughly chopped
👉400g oyster mushrooms, roughly chopped
👉Pumpkin spice mix - ground cinnamon, nutmeg, clove (equal amounts)
👉1 Vegetable stock cube, crumbled
👉400g black eyed peas (cooked) (or 2 cans drained and rinsed)
👉3 tbsp soy sauce
👉1 tbsp corn flour
👉300mls hot water
👉1 large sweet potato, cut into 3mm thick rounds

1. Preheat the oven to 200C
2. Sauté the onion, leek and mushrooms for 10 minutes in olive oil, salt and pepper on low heat in a large oven proof casserole dish
3. Add the spice mix, soy sauce, beans, veg stock cube and water plus the corn flour
4. Stir and bring to a simmer
5. Layer the sweet potato on top, drizzle with olive oil and salt well
6. Bake for 30 minutes until the sweet potato is cooked and browned on top, and the mixture is bubbling away underneath

#doctorskitchen #thedoctorskitchen #foodasmedicine #thanksgivingleftovers

Warming foods? This is a tricky one because people

Warming foods? This is a tricky one because people experience the sensation of ‘cold’ for a number of different reasons. The obvious change in weather, a lack of acclimatisation to the temperature, conditions like raynauds and hypothyroidism as well as insufficient energy intake (as 50% of our calories are directed to maintaining core temperature).

Within the Ayurvedic system of medicine there are “Warming foods” such as:
👉nutmeg
👉cardamom
👉clove
👉cinnamon
👉cumin etc
(i.e a Garam Masala, which means warming spices)

Others include:
👉Green tea
👉Curcumin

Now, there isn’t much science on the warming effect (or thermogenic effect) of these spices however some of those spices have been suggested to improve blood flow for which there is some evidence of effect. In particular nutmeg and raw cocao (if you can call that a spice?!) and turmeric.

Nitrate rich foods also fall into this category including greens like kale, cabbage, berries and beetroot.

Remember, it’s your overall diet quality that has the potential to improve cardiovascular health not just a few ingredients.

Other tips for improved blood flow include:
👉Hydration
👉Breathwork (see my pod with thebreathguy Richie Bostock)
👉Regular exercise (star jumps every 2 hours or regular walks to get your blood pumping 1212). This is a photo of Gethin taking my advice and doing his exercises to warm himself up 🤣

A great recipe to try is a Mole inspired dish (recipe in the last video and on my previous post), give it a try and comment below with your favourite winter warming dishes!

#thedoctorskitchen #doctorskitchen #whatthedoctorordered #foodasmedicine

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