I'd love to share with you a culinary cuddle for your valentine...It's my new White Chocolate Bark recipe...Because sometimes saying 'I love you' tastes better than actually saying it.

I've been in the kitchen, and have created something easy, that works harder at matchmaking than your aunt Vera at a family wedding. This white chocolate bark isn't just a treat—it's a love potion of wellbeing, crafted in a way that might make even Cupid put down his arrows and break off a piece.

Picture this: velvety white chocolate cuddling up to some of nature's most romantic ingredients. Each piece tells a story of care, both for the ones you cherish and your own wellbeing. It's rather like writing a love letter, but instead of words, we're using ingredients that sweet-talk your immune system into peak performance. (Yes, your immune system enjoys a bit of sweet-talking too, hello epigenetics!)

I'm throwing in macadamias, sweet buttery spheres of goodness, that are actually quite the smooth operators. They're brilliant at supporting heart health with their monounsaturated fats—think of them as tiny personal trainers for your cardiovascular system, but without the flex and shouty motivation speeches.

Next I've added pumpkin seeds, because they bring their own charm to the party. These Disney-eyed, emerald beauties are absolutely packed with zinc and magnesium, rather essential for keeping your energy levels up during the season of love. (Because nobody wants to fall asleep during a romantic dinner, do they?)

Then we have dried blackcurrants, which I like to think of as nature's little love potions. These purple pops of colour are absolutely bursting with vitamin C—brilliant for keeping your skin glowing. They really do try their best.

What makes this recipe particularly lovely is its simplicity. You won't need to channel your inner iron chef—just fifteen minutes, a bowl, and enough patience not to eat all the ingredients before they make it into the recipe is all that is required. Making this recipe is perfect for creating those tender moments in the kitchen, perhaps with your valentine or the little ones in your life (who will definitely try to eat all the ingredients before they make it into the recipe).

The versatility is rather wonderful too. Package it in pretty pink paper as a homemade Valentine's gift, serve it at a Galentine's tea party, or simply enjoy it as a mindful moment of self-care while watching romantic comedies and judging everyone's life choices. (Guilty as charged your honour!)

Also, between you and I, the suggestion that it "keeps for two weeks in the fridge" is about as realistic as your New Year's resolution to go jogging every morning. In my experience, this bark tends to disappear as quickly as your willpower around chocolate. But isn't that the beauty of it? Something this delicious that's actually supporting your wellbeing is bound to be irresistible.

Love Notes:

• For a Valentine's twist, try shaping the bark into hearts before it sets (or whatever shape your artistic ability allows—abstract art is valid too and I'm all for modernism).
• Add a splash of rose extract to the melted chocolate for a romantic touch (because nothing says love like eating flowers)
• Sprinkle with dried rose petals for extra Valentine's charm (see above re: eating flowers)
• Package in red or pink paper with a handwritten note for gifting (or eat it all yourself—Supercharged Food is a judgement free zone)

Nutritionist's Kiss: The combination of zinc from pumpkin seeds and vitamin C from blackcurrants supports collagen production—nature's way of keeping your skin glowing for those Valentine's photos. The magnesium in both macadamias and pumpkin seeds helps reduce stress levels, perfect for those moments when you're trying to decide whether sending that text was actually a good idea... Eeeek.

So my beloved, enjoy this lovely white chocolate bark, and to those magical moments where nutrition meets pure, unadulterated pleasure. Cooking isn't just about feeding bodies; it's about nourishing souls, one delectable piece at a time.

White Chocolate Bark with Blackcurrants & Macadamia

Serves 6

Ingredients

• 1 tbsp coconut oil
• 1⁄2 cup macadamias
• 1⁄4 cup pumpkin seeds
• 2 large white chocolate blocks (low sugar is best)
• 1⁄2 cup dried blackcurrants
• 1⁄4 cup puffed rice cereal
• Pinch of sea salt

Method

Heat the coconut oil in a small pan over medium–high heat. Toast the macadamias and pumpkin seeds until golden, about 4–5 minutes. Set aside to cool completely. Once cooled, roughly chop the nut mixture.

Bring a pot of water to the boil and add a bowl on top. Add the white chocolate and melt, stirring frequently with a spatula.

Pour the melted chocolate onto a small, lined baking tray. Scatter over the nut mixture, blackcurrants, puffed rice and sea salt, then place in the fridge to set.

When set, roughly chop it or break it up into desired pieces. This keeps for two weeks in the fridge – if it lasts that long!

Hi there superchargers!

It's my favourite time of year, and I'm bursting with excitement to share a supercharged Christmas recipe that will transform your holiday table. This year, I'll be cooking for my wonderful circle of 12 friends and family on Christmas Day, and I couldn't wait to share this special recipe with all of you.

As someone who's passionate about nourishing food that loves you back, I've been working on creating a festive lunch that doesn't just taste incredible, but makes you feel amazing too. This isn't about deprivation – it's about celebration, joy, and giving your body the most delicious gift of health.

The yuletide season has always been about more than just sustenance – it's about connection, cosiness, and the marvellous moments we create around the dining table. This year, I've created the perfect recipe that captures the essence of a modern Christmas: a roast pork fillet with kale and apple slaw that tells a story of love, tradition, and mindful eating.

Christmas traditions run deep, from the trimming of the tree to the classic Christmas crackers and carefully planned lunch. Yet, in recent years, there's been a wonderful shift towards healthier, more nutritious celebrations. This dish embodies that spirit – a contemporary take on the traditional roast that doesn't compromise on flavour or festive cheer.

Preparing a meal for loved ones is an art form, particularly during the holidays. Each carefully sliced vegetable becomes a language of care, each ingredient a testament to family connection. As the oven warms the kitchen and the aroma of roasting carrots and onions fills the air, memories of Christmases past come flooding back.

This recipe is a brilliant balance of tradition and wellness. The golden-seared pork tenderloin pays homage to the classic roast, while the vibrant kale and apple slaw brings a fresh, light touch to the table. Dried cranberries add a festive pop of colour, and macadamias provide a delightful crunch that feels both indulgent and nutritious.

Cooking during Christmas is an act of pure love. It's about taking time to prepare each ingredient with intention, to create something that nourishes both body and soul. The 15-20 minutes the dish spends in the oven are moments of anticipation, of love slowly building, of memories being crafted.

The nutritional yeast flakes sprinkled over the dish are like a dusting of Christmas magic – adding depth and a touch of healthful sophistication. The roasted carrots and onions, caramelised and golden, speak of comfort and tradition, yet feel wonderfully light and modern.

While traditional Christmas lunches often groan with heavy puddings and rich meats, this dish offers a more balanced approach. It's a celebration of mindful eating – proving that healthy food can be absolutely delicious and completely festive. The combination of lean pork, nutrient-rich kale, and fresh apple creates a lunch that feels both indulgent and virtuous.

As you slice the pork and arrange it on top of the vibrant kale slaw, remember that this is more than just a meal. It's a celebration of togetherness, a moment of peace in the bustling holiday season, a way to show love through the universal language of food.

This Christmas, I invite you to slow down, to cook with intention, to savour not just the flavours, but the moments shared around the table. Because in the end, that's what the holiday season is truly about – love, connection, and the simple joy of a mindful, delicious lunch.

When it comes to delicious and easy to make recipes, the only thing that makes me happier than a long lazy fresh breakfast is having breakfast for dinner. Or even lunch. Or anytime really. Seriously, no matter how old you are, there’s something thrilling about having breakfast for dinner.

Breakfast isn't just a morning affair anymore. There's something magical about breaking free from traditional meal timing and indulging in a delightful dish that transcends the boundaries of conventional dining.

Enter the frittata – a versatile, mouth-watering creation that's as comfortable on your breakfast table as it is at a dinner party. For those who cherish the joy of eggs, vegetables, and cheese coming together in a single, satisfying dish, my Zesty Spinach and Feta Frittata is about to become your new culinary obsession.

Whether you're a busy professional looking for a quick meal, a food lover seeking comfort on a plate, or someone who simply believes that good food knows no time constraints, this recipe is your ticket to a delicious meal anytime of the day, chilled or warm. 

So what is a frittata, you ask? 

For the unacquainted, a frittata is an egg-based dish, similar to a quiche but without the crust (hello, calorie saver).  

And lest we forget how endlessly versatile the old frittata is; they’re basically the little black dress of the breakfast menu. Frittatas can be filled with vegetables, cheese and even meat you can dress them up or dress them down depending upon the occasion and they make the perfect summer food. 

I often whip up a frittata for dinner in the middle of the week or for a lazy weekend brunch. It’s a protein and antioxidant-rich meal that will leave you feeling nourished, revitalised and energised. 

So, how do you make a frittata?

First, of all you start with flavour, think sweating out some onions or garlic and adding chili or cumin for taste.

Next stop vegetables.

Whenever I have veggie scraps leftover in the fridge, I’ll give them a new life in the form of a frittata filler. If you have veggies ready to go, use those. If not, make sure you cook any sturdier veggies before starting your frittata until they become nice and tender.

This summer style frittata includes zucchini and spinach, but you could just as easily throw in some roasted sweet potato, cauliflower, and tomatoes.

Then, you pour the egg mix over the veggies. Eggs contain all of the essential amino acids needed to nourish your muscles and provide optimum results. You need to whisk the eggs with a milk of your choice, salt and pepper. I love oat milk, but feel free to choose whatever milk suits you. 

Then add more tender veggies and herbs that cook quickly, such as spinach or other green leafy veggies. Spinach is easily digestible and supports glowing skin and a thriving immune system.  

Next, it’s time to add cheese or dairy-free cheese. Yes, you read that correctly – I’m telling you to add cheese (you’re welcome). Okay, okay, let’s address the Persian elephant in the room: feta. Feta is lower in calories and fat and contains a lot more nutrients than most cheeses. Plus, feta includes a hefty dose of calcium, which helps us maintain healthy bones and shiny teeth. The calcium within the feta can improve bone density and even help prevent osteoporosis, particularly important to post-menopausal women (hello!)

Then, you bake until it’s cooked through and is golden brown on the top. 

Some of my favourite frittata flavour combinations are:

• Tomatoes + goats cheese + onions + basil; this is basically a frittata pizza, and who doesn’t want that? Nobody. Absolutely nobody.
• Asparagus + mushroom + sweet potato + nutritional yeast  

If you’re looking for five more flavour combinations or fresh frittata ideas, click here. I promise they’re all vibrant, protein-rich and rated highly on the tastiness radar. 

So, without further ado, here is my effortless Zesty Spinach and Feta Frittata. This frittata is super easy to create, filling, fresh, adaptable, and just so delicious. Make it and let me know what you think in the comments below.

Zesty Spinach and Feta Frittata

Serves 4

• 200g Spinach 
• 1 Zucchini, chopped
• 1 long red chilli, thinly sliced
• 1 clove garlic, diced
• 8 eggs
• 200mls milk of choice
• Persian fetta, 1cm cubed
• Olive oil

 Method:

1. Preheat oven to 180 degrees.
2. Heat oil on medium-high heat. Add chilli, garlic, cook until soft, then add zucchini.
3. Whisk eggs and milk in a separate bowl.
4. Turn the pan to high heat and stir in spinach. 
5. Add egg mixture, occasionally stirring to allow eggs to reach the bottom of the pan
6. Top mixture with feta cubes.
7. Put the whole pan in the oven for 15 mins until the top is at its most crispy.

It’s Monday, and your diet has just started. 

Breakfast: a piece of toast with avocado, kale and eggs.

Lunch: a homemade chicken salad with lots of veggies and rice.

Afternoon tea: a protein bar.

Dinner: salmon with steamed veggies.

Dessert: a whole packet of cookies, ice cream and a block of chocolate. 

Sound familiar?

If you need your sugar fix but want to start improving your eating, it might be time to take control of your cravings. When you are eating regularly and have tasty meals and snacks on hand, your blood sugar levels and energy will remain more stable and you are less likely to have cravings or make poor choices.

The 80/20 rule, where 80% of your diet is based on healthy wholefoods and 20% is reserved for treats, is usually a good rule to follow for general health. The best way to reduce your intake of unhealthy foods is to crowd them out by filling up on healthy foods. If you only focus on the foods you shouldn't eat, you will end up feeling deprived and start craving them even more. Instead, focus on the foods you can eat and enjoy.

Next time you’re walking straight towards the chocolate aisle, try these nine tips instead.

1. Is it Emotionally Fuelled?

It’s so important to ask yourself where the craving is coming from. Are you feeling sad or lonely? How about angry about something? Are you exhausted? Once you know the root of the desire, then you can deal with it appropriately, rather than trying to squash it down with food. If you are constantly emotionally eating, I recommend reaching out to someone you can trust, journaling, meditating on it or speaking to a trained therapist.

My Crispy Air Fried Chicken is a Delicious Way to Get Your Protein In

2. Incorporate Protein  

Sometimes we crave food because we haven’t eaten enough nourishing protein during the day. So, our blood sugar levels drop, and suddenly, we’re face-first in a tub of ice cream. Include a source of protein, such as meat, fish, eggs or tofu, at every meal to reduce your sugar cravings. 

3. Mind Your Middle If you're noticing stubborn weight around your midsection despite eating well, insulin resistance and high cortisol levels might be the culprits. This type of "cortisol belly" often results from chronic stress and disrupted blood sugar balance. To combat this:

• Space your meals 4-5 hours apart to allow insulin levels to reset
• Include fibre-rich foods with every meal to slow sugar absorption
• Practice stress-reduction techniques like deep breathing or gentle yoga
• Get 7-8 hours of quality sleep to regulate cortisol
• Include blood sugar balancing spices like cinnamon in your meals

Remember, high cortisol levels can trigger sugar cravings, creating a vicious cycle. By addressing both stress and blood sugar balance, you'll find it easier to manage cravings and maintain a healthy weight around your middle.

Infused Water Jars

4. Drink Water

Did you know dehydration can be a sneaky cause of sugar cravings? Our bodies are pretty clever, but sometimes they send confusing signals - what feels like a desperate need for chocolate might actually be thirst in disguise! When you're dehydrated, your liver struggles to mobilise glycogen (stored energy), which can trigger intense sugar cravings as your body searches for quick energy.

Aim for at least 2-3 litres of water daily, and try these hydration boosters:

• Add fresh lemon, lime, or cucumber for natural flavour
• Sip on herbal teas throughout the day (liquorice tea is especially good for adrenal support and managing sugar cravings)
• Keep a water bottle on your desk as a visual reminder
• Start your day with a large glass of water to kickstart hydration

Pan fried pineapple with coconut yoghurt and mint

5. Fresh Fruit 

Do you remember when you were younger, and you asked for dessert, only to be rolling your eyes ten seconds later because your parents said there was fruit? Look who’s laughing now! Fresh fruit is an excellent way to hit your sweet spot, and you’ll feel great afterwards, too- it's packed with fibre, vitamins, and minerals that satisfy sweet cravings while keeping your blood sugar stable.

Here are some clever ways to make fruit more dessert-like:

• Freeze grapes for a sweet-tooth emergency
• Dip strawberries in a little dark chocolate
• Grill peaches or pineapple and serve with yoghurt for a caramelised treat. Try my Pan fried pineapple with coconut yoghurt and mint here.
• Blend frozen bananas for "nice cream"
• Top berries with a dollop of Greek yogurt and a drizzle of honey

6. Brush Your Teeth

If your sugar cravings happen after dinner, try brushing your teeth. There’s no better way to curb a desire than by filling your mouth with toothpaste. I mean, who wants to eat any food immediately after brushing their teeth? Thank you, next. This simple hack works on both psychological and physiological levels. That minty-fresh feeling acts as a natural appetite suppressant! Make it a habit to brush shortly after dinner to signal to your brain that the kitchen is closed. Pro tip: keep a travel toothbrush at work for those afternoon cravings too!

7. Sip on Synbiotic Powder

Your gut health plays a massive role in sugar cravings, and that's where Love Your Gut Synbiotic Powder comes in as your secret weapon. This powerful blend works by:

• Supporting beneficial gut bacteria that help regulate sugar cravings
• Providing digestive enzymes for optimal nutrient absorption
• Helping balance blood sugar levels naturally
• Reducing inflammation that can trigger cravings

Mix it into water, smoothies, or your morning coffee for an easy craving-busting boost and the perfect new food to end all sugar cravings. It’s full of probiotics, prebiotics and digestive enzymes to rebalance, restore and replenish the gut microbiome, busting cravings from the inside out. You can get Love Your Gut Synbiotic Powder here.

8. Distract Yourself

Sometimes the best way to beat a craving is to literally walk away from it! Getting outside for a brisk walk does double duty:

• The physical activity releases endorphins (your natural feel-good hormones)
• Fresh air and change of scenery can break the mental fixation on sugar
• Movement helps regulate blood sugar levels
• Sunlight boosts vitamin D, which can help reduce cravings Try setting a 15-minute timer when cravings hit - often they'll pass by the time you finish your walk!

Taking a walk outside can seriously help decrease sugar cravings. Fresh air and good old-fashioned exercise increase blood flow, giving you more energy and fewer cravings. You’re welcome. 

9. Make Healthy Treats

If you’re a sweet fiend, it may seem impossible to go cold turkey on all things sweet. Creating some healthy versions of your favourite treats is an excellent way to manage your cravings in a nourishing way. 

Remember, cravings typically last about 15-20 minutes, so having these strategies ready to deploy can help you surf the craving wave until it passes. The key is not to view these alternatives as deprivation but as choices that make you feel energised and balanced.

Check out my Pumpkin and Berry Muffins below, a healthy variation of your favourite sweet treat. 

Pumpkin and Berry Muffins 

Makes 18 

A guilt-free stud muffin that’s a wholesome take on the traditional sugar-laden muffin.

To veganise: Substitute the eggs with 2 tablespoons ground or whole chia or flaxseeds soaked in 120 ml (33/4 fl oz) of water for 15 minutes and add 1 mashed banana. 

• 2 cups steamed and puréed pumpkin (winter squash) (about 1/2 uncooked pumpkin) 
• 250 g (9 oz/1 cup) organic nut butter
• 4 organic eggs
• 100 g (31/2 oz/1 cup) almond meal
• 2 tablespoons flaxseed meal 
• 2 teaspoons gluten-free baking powder 
• 60 ml (2 fl oz/1/4 cup) rice malt syrup or 1/2 teaspoon stevia 
• 125 g (41/2 oz/1 cup) frozen berries 

1. Preheat the oven to 160°C (315°F/Gas 2–3) and line 18 holes in two 12-hole 60 ml (2 fl oz/1/4 cup) capacity muffin tins with muffin liners. 
2. Place all the ingredients, except the berries, in a food processor and whizz to combine. Stir in the berries. 
3. Divide the mixture evenly among the prepared muffin holes. 
4. Bake in the oven for 25 minutes, or until a skewer inserted into one of the muffins comes out clean. 
5. Remove from the oven and cool on a wire rack. 
6. Stored in the fridge in an airtight container, these muffins will keep for up to 5 days. 

Today, I’d love to dive into the world of low histamine diets – because sometimes, your body needs a little less drama and a lot more calm.

As a clinical nutritionist I've seen firsthand how nutrition can play a crucial role in managing post-viral issues, particularly those associated with Long COVID and Mast Cell Activation Syndrome (MCAS). From my own experience and from my clinic, I’d love to share why I have found a low histamine diet to be beneficial for these conditions and I’m also sharing a delicious, nutrient-packed recipe for a Warm Asparagus Salad, from my book "Nature's Way to Healing: A Long Covid Guide."

Low Histamine is Needed When Your Body’s ‘Hista-mean” to You

Long COVID and MCAS often involve an overactive immune response, which can lead to increased inflammation and histamine production in the body. Histamine is a chemical involved in the immune system and can contribute to various symptoms when present in excess. By adopting a low histamine diet, particularly during an acute flare, we can help to reduce the overall histamine load on the body, alleviating some symptoms associated with these conditions.

The link between histamine, Long COVID, and MCAS is like a cellular soap opera,– full of plot twists and overreactions. At the heart of this soap opera are the drama queens or kings also known as mast cells.

Mast cells are like the body's overzealous security guards. Usually, they're great at protecting us from threats. But in conditions like Long COVID, MCAS and post viral issues, they go into overdrive, releasing a cascade of chemicals faster than you can say Jack Robinson.

These chemicals, called mediators, include histamine, cytokines, prostaglandins, and leukotrienes. Imagine a mast cell party which involves a bunch of rowdy friends who are keen to go on a bender! This release of mediators can lead to a variety of symptoms, from fatigue and brain fog to digestive issues and skin problems.

Histamine, our titular troublemaker, is particularly problematic. It's like that friend who always wants to start a conga line – fun in small doses, but too much can lead to chaos. In excess, histamine can cause inflammation, allergic responses, and a host of other symptoms.

By adopting a low histamine diet, we're essentially telling the mast cells to calm down and stop inviting so many friends over. This can help reduce the overall histamine load on the body, potentially giving you some relief from the Long COVID or MCAS symptom party that's been raging on.

How Nutrition Helps

Proper nutrition is like a lifeline for your body when it's battling post viral issues. Here's how it helps:

1. Supports your immune system: Think of good nutrition as your body's personal bodyguard, helping to keep viruses and other pathogens at bay.
2. Reduces inflammation: Because your body doesn't need to be on fire, thank you very much! Anti-inflammatory foods can help cool down the inflammatory response that's often overactive in Long COVID. In addition to diet, I use my Organic Super Potent Curcumin for inflammation. 
3. Provides essential nutrients: It's like a care package for your cells, giving them the tools they need to repair and function optimally.
4. Helps manage energy levels: So you're not running on fumes... or worse, running on empty. Proper nutrition can help stabilise your blood sugar and provide sustained energy.
5. Supports gut health: Happy gut, happy life! A healthy gut microbiome can positively influence your immune system and overall health. I personally use my Love Your Gut Synbiotic when I’m having a flare up and it helps my gut health enormously.

But wait, there's more! Nutrition also plays a crucial role in managing mast cell behaviour. Certain nutrients can help stabilise mast cells, making them less likely to release their mediators willy-nilly. For example, quercetin (found in apples and onions) and vitamin C are known mast cell stabilisers.

A nutrient-dense diet can help support the body's natural detoxification processes, helping to clear out excess histamine and other inflammatory compounds. It's like giving your body a spring cleaning! For more spring cleaning ideas for gut health you can go here.

The Benefits of a Low Histamine Diet: Teaching Your Body to Chill Out

A low histamine diet is all about fresh, minimally processed foods. Think of it as the food equivalent of a relaxing spa day for your body. No stress, no drama, just pure, delicious nutrition.

But what exactly does a low histamine diet do? Let's break it down:

1. Reduces histamine intake: By avoiding high-histamine foods, you're reducing the amount of histamine your body has to deal with. It's like turning down the volume on a too-loud TV.
2. Supports DAO enzyme function: Diamine Oxidase (DAO) is the enzyme responsible for breaking down histamine in your gut. Some foods can support DAO production, helping your body manage histamine more effectively.
3. Calms mast cells: Many low-histamine foods are also natural mast cell stabilisers, helping to prevent the release of histamine and other inflammatory mediators.
4. Supports overall gut health: A low histamine diet often emphasises fresh, whole foods which can support a healthy gut microbiome. A happy gut can lead to a happier immune system!
5. Reduces inflammation: Many low-histamine foods are naturally anti-inflammatory, helping to cool down the body's inflammatory response.

This approach may help reduce the overall histamine burden and potentially alleviate symptoms related to histamine intolerance, which is observed in Long COVID and MCAS patients. It's like giving your body a vacation from dealing with excess histamine!

Remember, everyone's histamine tolerance is different. What triggers symptoms in one person might be fine for another. It's like how some people can eat spicy food all day, while others break into a sweat at the sight of a jalapeño. That's why it's important to work with a healthcare professional/clinical nutritionist to tailor the diet to your specific needs.

By focusing on fresh, low-histamine foods, you're not just eating – you're giving your body the tools it needs to manage inflammation, support mast cell stability, and potentially ease symptoms which is a powerful tool in your recovery toolkit.

Recipe: Warm Asparagus Salad

This delicious low histamine recipe from Nature’s Way to Healing. A Long Covid Guide has been a delightful addition to my table. This Warm Asparagus Salad is not only tasty but also packed with nutrients that can support your health during recovery.

Ingredients and Their Benefits:

1. Asparagus: Rich in folate, vitamins A, C, E, and K. Asparagus has anti-inflammatory properties and supports detoxification.
2. Rocket (Arugula): High in antioxidants and anti-histamine properties.
3. Cucumber: Hydrating and contains antioxidants. It's also low in histamine.
4. Radishes: Contain antioxidants and are a good source of vitamin C. They're also naturally low in histamine.
5. Fresh Basil: Has anti-inflammatory and antimicrobial properties. It's also rich in antioxidants.
6. Macadamias: Provide healthy fats, protein, and minerals like manganese and thiamine.
7. Extra-virgin Olive Oil: Rich in antioxidants and healthy monounsaturated fats. It has anti-inflammatory properties.
8. Apple Cider Vinegar: May help with digestion and contains beneficial probiotics. Use in moderation as vinegars can be high in histamine for some people.
9. Garlic and Ginger: Both have anti-inflammatory and immune-boosting properties.

This salad is not only low in histamine but also gluten-free, wheat-free, dairy-free (without the optional feta), sugar-free, vegetarian, and can be made vegan by omitting the feta.

While managing Long COVID, MCAS and post viral issues can be challenging, focusing on nutrition, particularly through a low histamine diet, can offer some relief. By incorporating nutrient-dense, low histamine foods like those in the Warm Asparagus Salad, you're not just enjoying a delicious meal – you're also supporting your body's healing processes.

Warm Asparagus Salad

Serves 2         

Ingredients

• 250 g (9 oz) asparagus, halved
• 100 g (3½ oz) rocket
• 1 cucumber, thinly sliced
• 4 small red radishes, thinly sliced
• Handful fresh basil
• ⅓ cup macadamias, roughly chopped
• Crumbled feta, or cottage cheese to serve (optional)

Dressing

• 4 tbsp extra-virgin olive oil
• 1 tsp apple cider vinegar (*check for any reactions and omit if needed)
• 1 tsp garlic, grated
• 1 tsp ginger, grated
• Sea Salt, to taste

Method

Steam the asparagus over boiling water until tender. Drain and set aside.

To make the dressing, combine all the ingredients in a small bowl. In a large bowl, toss the salad ingredients together then drizzle the dressing over.

Top with crumbled feta if desired and enjoy!

I'm super excited to be a part of NutraPreneur, and share my journey and insights into the pivotal role that nutrition plays in healing and wellness. During my conversation with Bethany Jolley, we touch on the evolving science of gut health and the role of continuous education in staying at the forefront of the wellness industry.

NutraPreneur showcases insightful interviews with entrepreneurs, professionals, and technologists driving innovation and growth in the nutraceutical and supplement industry.

It was such a privilege to be asked to come onto the podcast and share my story. You can take a listen or watch the episode here.

The Inception of Supercharged Food

During the interview, I recount my journey from experiencing debilitating health issues to founding Supercharged Food. Diagnosed with a non-specific autoimmune disease and fibromyalgia, I noticed a direct correlation between diet and my symptoms. Despite initial skepticism from doctors, I began experimenting with anti-inflammatory foods and saw significant improvements.

This personal success led me to study clinical nutrition and launch this blog, which has resonated with people worldwide. My story highlights the transformative power of food as medicine and the importance of listening to your body for wellness clues.

Challenges in Building a Trusted Brand

Establishing Supercharge Your Gut came with its share of challenges, especially in a time when the discourse on anti-inflammatory diets and gut health was not as prominent. I emphasise the importance of perseverance, authenticity, and providing consistent, research-backed information. By sharing my personal experiences and connecting with people, I have been able to build a loyal community. We also talk about the necessity of resilience and genuine engagement in creating a trusted brand in the health industry.

The Power of Community and Personal Connection

I believe that sharing personal stories helps build a strong connection with others. I've received numerous messages from people who had similar experiences with autoimmune diseases and similar medications. This shared experience to me was how we created a supportive community together and a community where individuals could bond over their struggles and successes. This personal connection is crucial especially in the wellness industry where there can be fads that wax and wane.

The Role of Gut Health in Overall Wellness

Gut health is central to overall wellness, impacting everything from the immune system to mental health. The gut-brain axis affects mood, cognitive function, and even skin health. My flagship product, "Love Your Gut powder," is designed to cleanse the gut gently and improve digestion, which in turn enhances overall health. Maintaining a healthy gut for whole body wellness is crucial.

Ensuring Product Integrity and Quality

When developing a product I talk about the importance of rigorous vetting processes for ingredients and products. By maintaining close relationships with suppliers and ensuring that all products align with their mission and values, this ensures high standards of quality and sustainability. This meticulous attention to detail not only builds trust with consumers but also sets a benchmark for integrity in the industry.

Staying Ahead in the Evolving Field of Gut Health

To stay on top of things it's important to embrace continuous education and professional development. I regularly attend conferences, collaborate with experts across various fields, and keep abreast of the latest research. My dedication to staying informed and integrating new findings into my work helps provide the best possible advice and products to people who need them, highlighting the importance of lifelong learning and adaptability in the health and wellness sector.

Future Initiatives and Expanding Reach

During the interview, I talk about my excitement around the future of Supercharged Food and Supercharge Your Gut, with plans to launch new gut-friendly products and expand into international markets. And also cover my latest book Nature's Way to Healing. A Long Covid Guide which provides information and a practical natural protocol for managing this condition.