Blackberry & Walnut Chia pudding

A beauty boosting breakfast rich in omega 3 fatty acids. Omega 3 helps to boost skin cells natural defences. Preparation time: 5 minutes Soak time: 1-2 hours or overnight Serves: 1 Macros for 1 serving: Calories: 387 Protein: 13.5g Carbs: 8.5g (of which sugars 5.9g /Fibre 15.8g) Fat: 32g (of which saturates 7.4g / polyunsaturated 18.7g / monounsaturated 7.8g / omega3 = 7.1g) What you will need: 30g chia seeds 1 teaspoon acai 120ml unsweetened…

Continue reading

Mackerel, Walnut, and Orange, Beetroot Salad

This refreshing salad is a good source of omega 3 fatty acids. Omega 3 fatty acids can help to lower blood pressure, whilst also boosting your memory. Serves: 2 Preparation time: 5 minutes Cooking time: 0 minutes Total time: around 5 minutes Macros per serving: Calories: 540 Protein: 22.9g Carbs: 13.7g / of which sugars 13.4g / fibre 4.4g Fat: 44g (of which saturates 9g/ monounsaturated 18.1g / polyunsaturated 12.5g / omega 3 Fatty Acids…

Continue reading

Smoked Salmon on Toast, topped with a Boiled Duck Egg & Tomato Salsa

A high fat omega 3 rich breakfast or lunch. Omega 3 fatty acids not only help protect our heart and brain health, they can really help to improve the overall appearance of our skin. Serves: 2 Preparation time: 10 minutes Cooking time: 11 minutes Total time: around 21 minutes Macros per serving: Calories: 657 Protein: 46g Carbs: 45g (of which sugars 8.4g / fibre 3.2g) Fat: (32.2g / saturates 6.6g/ monounsaturated 15.9g / polyunsaturated 6.2g…

Continue reading

Healthy Penne Bolognese by Natalie Alexander

Natalie is passionate about fitness, healthy eating and recipe creating. She is qualified as a trainer and also in Nutrition. Natalie and her husband founded their health technology company “IHEALTH technology” in 2012. They have been in research and development for the past 5 years, in this time they have secured a development partnership with Apple and established a relationship with a leading university, where ongoing clinical trials have been undertaken.   Above: Photograph by…

Continue reading