Cookery

Have supper with

SUPERFOODS Nourish your body with these healthy, antioxidant-rich recipes

SWEET POTATO CURRY A beautifully spiced veggie curry that’s rich in antioxidants.

SERVES 4 ✣ 800g (1lb 12oz) sweet potatoes, peeled and cut into chunks ✣ 2tbsp sunflower oil ✣ 1tbsp black mustard seeds ✣ 3 red chillies, sliced lengthways ✣ 2 onions, sliced ✣ 1bsp garam masala ✣ 500g (1lb 2oz) large tomatoes, peeled and quartered ✣ 500ml (16fl oz) natural yogurt ✣ 75g (2½oz) desiccated coconut ✣ 100g (3½oz) spinach ✣ coriander and lime, to serve

1Put the sweet potatoes on a non-metallic plate and microwave on high for 5 mins,

or steam them for 5-8 mins. Heat the oil in a pan and fry the mustard seeds and chillies until the seeds begin to pop. 2 Add the onions to the pan and fry until soft and starting to brown. Stir in the garam masala and tomatoes and fry for 5 mins. Stir in the sweet potatoes, yogurt, coconut and 200ml (7fl oz) water. Bring to the boil and simmer for 20 mins, stirring occasionally, until the potatoes are tender. 3 When everything is cooked through, stir through the spinach. Garnish with coriander and lime wedges.

PER SERVING 514 cals, 22g fat, 13g sat fat, 60g carbs

TIP Sweet potatoes are a great source of vitamin A, essential for preserving good eye health.

PER SERVING 400 cals, 30g fat, 8g sat fat, 17g carbs

BAKED BEETROOT AND FETA SALAD A health-boosting beetroot salad packed full of flavour. SERVES 2 ✣ 6 small beetroot, scrubbed ✣ 3tbsp oil ✣ 2tbsp balsamic vinegar, plus extra for dressing ✣ 60g (2oz) feta ✣ 2tbsp pumpkin seeds ✣ 50g (1¾oz) watercress 1 Heat the oven to 200C/Gas 6. Cut the beetroot into wedges and arrange them on a baking tray. Mix the oil and balsamic vinegar together and drizzle over the beetroot, tossing to coat fully. Roast for 15 mins, or until the beetroot is tender. 2 Allow the beetroot to cool, then mix with the feta, pumpkin seeds and watercress. Drizzle with more balsamic. COMPILED BY: KEIRON GEORGE MURPHY. RECIPES AND PHOTOS: TI-MEDIACONTENT.COM

Cookery

TIP Cruciferous vegetables such as broccoli are rich in nutrients, and higher consumption can help protect against diseases, including some types of cancer.

SUPERFOOD CHICKEN SALAD WITH MINTY DRESSING This wonderfully fresh yet filling chicken salad is perfect for a midweek supper.

PER SERVING 568 cals, 21g fat, 4g sat fat, 37g carbs

SERVES 2 ✣ 2 chicken breast fillets ✣ Juice of 1 lemon ✣ 1 garlic clove, crushed ✣ 100g (3½oz) quinoa ✣ 100g (3½oz) broccoli, cut or broken into florets ✣ 100g (3½oz) frozen peas ✣ 2tbsp chopped fresh mint ✣ 2tbsp reduced-fat mayonnaise ✣ 1tbsp mixed seeds

1 small ripe avocado, peeled, stoned and chopped

1Heat the oven to 200C/ Gas 6. Place the chicken breasts in a small roasting tin. Mix half the lemon juice with the crushed garlic and spoon over the chicken. Season with salt and freshly ground pepper, then roast in the oven for 25 mins until cooked through. 2 Meanwhile, cook the quinoa in a pan of boiling water for 15 mins, adding the broccoli florets for the final 5 mins, until tender. Drain. 3 Cook the peas in a separate pan of boiling water for 3 mins. Drain, rinse under cold running water then drain again. Blend the peas in a food processor with the mint, mayonnaise and remaining lemon juice. Season with salt and pepper. 4 Place the quinoa and broccoli in a serving dish with the mixed seeds and avocado, and mix well. Slice the chicken, place on top and serve, with the minty pea dressing in a side bowl.

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DEAL Seal the Booking a holiday? Here’s our round-up of how to get the best bargains

Good to know

Cashsmart tips to send your travel costs packing!

Deals on wheels Omio (omio.co.uk) is an easy-to-use app and website for planning and comparing prices and journey times for bus and train travel (it does flights too). It can also link up different elements of your trip –for example, if you get a train across the Channel, then continue by coach. George Charles from moneysavingheroes.co.uk says, ‘Coach and rail travel are similar –opt for a randomly selected seat to keep costs down and try not to travel at peak times if you can help it. Sometimes after you travel with a company, they send you an offer for when you next book with them, so it’s always good to keep these to hand.’

Awesome online packages

✣ Signing up to travel sites with free membership means you’ll get advance notice of deals and offers that aren’t found elsewhere. Popular sites include travelzoo.com, which sends a weekly email to members; groupon.co.uk, with a tab for holidays under £99; and lastminute.com, which has daily top deals listed for a 24-hour period. ✣ Use cashback sites to earn back money on your holiday booking. Sites like topcashback.co.uk offer money back on purchases from hundreds of travel retailers –for example, you could earn up to 8% cashback on hotel bookings with Expedia, or 10% on all new customer bookings at hotels.com. ✣ Some companies offer occasional discounts, so keep your eyes peeled. For example, in the past, Sandals and Beaches Resorts have run a 2-for-1 sale on select Caribbean breaks.

3 ways to fly for less

1Check for January sales Most airlines hold these, just like other retailers. They’re often advertised in newspapers, on TV or on posters, but it also pays to check the airlines’ websites, as well as their Twitter and Facebook feeds. Airlines that often have sales include British Airways (ba.com), Emirates (emirates. com), Norwegian (norwegian.com) and Ryanair (ryanair.com). 2 Know when to book Research from flight finders Opodo* (opodo.com) found that, on average, Sunday is the cheapest day of the week to book your flight. For short-haul domestic flights, it pays to book around 50 days in advance; for long-haul flights to the US, the best prices are found by booking 31-36 days in advance; and for flights to Asia, it’s 26-30 days in advance. 3 Download specialist apps Secret Flying (secretflying.com) allows users to make savings on air travel by notifying them of error fares, cheap deals and unannounced sales. Meanwhile, The Points Guy (thepointsguy.co.uk) has advice on how to accumulate and make the most of credit card points and air miles.

Health

Your wellbeing Latest health solutions for your mind and body

Kim Pearson is a Harley Street nutritionist

Time to rethink your diet at MENOPAUSE?

The menopause can play havoc with your waistline. I work with a lot of women going through it –they’ve managed to maintain their weight throughout their lives, then the menopause hits… During this time it’s more important than ever to eat a nutrient-dense diet to help your body cope with such big hormonal changes. Eat lots of fresh veg, and moderate portions of low-sugar fruit. Good-quality protein is crucial, as are healthy fats such as omega-3s, to keep skin supple. To avoid placing additional demands on your body, limit processed and sugary foods, refined carbohydrates and alcohol. One of the biggest problems I see in menopausal women is sleep, and alcohol

w rse it s not conducive to sleeping well. A healthy diet is important throughout your life. But at key times, like the menopause, it’s vital. There’s a lot of conflicting information, especially from influencers on social media who are paid o promote products. But if you ant nutritional advice, you eed trusted sources, such qualified nutrition experts. I qualified at London’s stitute for Optimum Nutrition 2008, after a three-year gree. I’ve always loved od and my mum was a rial dieter, so I was body nscious from a young age. It’s probably no surprise at I’ve ended up specialising in weight loss. I now have my own nutrition clinic in London’s Harley Street (020 7632 7574, kim-pearson.com) and I love helping the clients who come to me for advice.

If you usually… buy expensive trainers Try this instead… buying cheaper ones! Costly, overly cushioned trainers may cause more injuries, says vein expert Prof Mark Whiteley. ‘Your foot needs to spread when you put weight on it,’ he says. This activates the pump in your calf, sending blood to the heart and keeping veins healthy. ‘Too-cushioned shoes may hamper this. You need to keep tendons, muscles and bones active during exercise.’

3 ways to... look after your liver

CUT DOWN ON ALCOHOL Drinking more than 14 units a week can damage the liver cells. Have at least three alcohol-free days a week; see britishlivertrust.org.uk LOSE WEIGHT This lowers your risk of non-alcoholic fatty liver disease. Reduce fat and sugar, eat a healthy diet high in fruit and veg, and get at least 30 minutes of exercise a day. GE If you’re going abroad, get vaccinated against blood-borne viruses hepatitis B and C. They can cause permanent liver damage and raise your risk of liver cancer.

NEW READ FIVE MINUTES TO A HEALTHIER YOU (£12.99, OCTOPUS BOOKS) Can you spare five minutes? From simple stretches in the morning to mini mindfulness in the evening, this book offers more than 70 small exercises to fit into your day, which will have a big impact on your health.

Dr Gill Jenkins has more than 25 years’ experience as a GP

Dr Gill Advice from our Woman’s Weekly doctor

STAY OPTIMISTIC Look on the bright side and you’re likely to live longer. You have a greater likelihood of reaching 85, even adjusting for baseline health, according to two large long-term US studies –the Nurses’ Health Study and the Veterans Affairs Normative Ageing Study –and other health data-tracking, scoring levels for optimism and longevity. It’s suggested that optimists react better to life’s stresses and recover faster. PHOTOS (POSED BY MODELS: GETTY. DR GILL IS UNABLE TO OFFER INDIVIDUAL ADVICE OR SEE INDIVIDUAL PATIENTS. ADVICE GIVEN HERE IS FOR GENERAL INFORMATION ONLY. SEEK HELP FROM YOUR GP IF YOU HAVE A MEDICAL PROBLEM Coping with NOT GETTING YOUR PILLS Certain meds are in short supply and you may have difficulty obtaining them T his is not just a UK problem, nor is it just Brexit related. There is a worldwide shortage of many medications, with supply variation in each country for different reasons.

In the UK, over 900 medications have had supply problems over the past few years, for a variety of reasons.

From some contraceptives and HRT, to serious shortages of certain blood pressure medications, diuretics and epilepsy medications, pharmacists are having difficulty obtaining enough for patients. The causes There are many background causes. Firstly, manufacturing, a complex process for most drugs, is regularly affected by problems with supply of ingredients or even difficulties for the producer in getting hold of the base substance they are held together by. Curiously, pigs are still used for the economic production of a bloodthinning medicine called heparin, and

an Asian-wide epidemic of swine flu has critically reduced production. There are synthetic versions of heparin but they are very expensive for the NHS.

Secondly, simple basic economics create shortages – as the pound has devalued, it has reduced our purchasing power, and pharmaceutical companies may prefer to sell what supplies they have to other countries where they can make a greater profit. Thirdly, contamination issues have affected supplies, or caused products to be withdrawn for long periods, for example an issue with some bloodpressure medication. A further factor is that once medicine formulas have reached the end of their patent, they can then be manufactured by any company, as generic non-branded products, pricing of which in the UK is very competitive. Although this may have economic benefits for the NHS, margins can become so tight that manufacturers Ways to be prepared ✣ Order well in advance for your next supply of regular medicines in case they take time to source. But don’t stockpile. It makes the problem worse. ✣ Liaise with your GP and pharmacist about what other options could be substituted. There are usually several medications in each ‘family’, and an alternative may be in better supply. ✣ Make sure your doctor prescribes ‘generically’ – by the chemical name. Branded drugs are dearer and it may be harder to ensure availability. ✣ Your doctor should review all your medicines at least yearly. Don’t order repeats if you’ve stopped using certain medicines, just tell the doctor why. Bitter veg Researchers have found that a dislike of vegetables may have a genetic cause. Inheriting two copies of the bitterness taste gene TAS2R38-PAV may give an unbearable level of bitterness to foods like broccoli and sprouts, as well as to beer, coffee or dark chocolate. This could explain why some people find it impossible to eat an adequate amount of veg. Possibly, we taste bitterness because, in evolutionary terms, sensing bitter tastes may protect humans from consuming something poisonous.

Health

QMy friend says fibromyalgia is all in my mind. So why am I in such pain?

AFibromyalgia is poorly understood and hard to diagnose. And it’s certainly worse if you’re stressed. But that doesn’t mean it’s just in your mind. There is emerging evidence that there are changes going on that we previously haven’t been able to test for. A recent German study of people with the condition showed widespread abnormal small nerve fibre function in the skin and the cornea of the eye. The severity of people’s symptoms correlated well to the degree of dermal nerve damage.

Management is still based around analgesia, rest and exercise programmes, with general advice including a healthy diet, limiting alcohol, not smoking and weight management. Psychotherapy, CBT and relaxation techniques may be helpful. For some, medications, including antidepressants and certain anticonvulsants, offer relief.

decide to stop production.

The NHS has started to issue ‘serious shortage protocols’ – for example, over certain dose sizes of the antidepressant fluoxetine, and pharmacists may have to use combinations of tablets to achieve the correct dose or offer the medicine as a liquid if they have supplies of that only. Brexit may, or may not, affect supplies and also costs, but as many of our medicines are imported, it is possible there may be importation issues delaying delivery and increased costs.

It’s worth talking to your pharmacist, or trying other pharmacists, who may use distributors with different stock reserves.

TRUE OR FALSE? Sitting on radiators causes piles FALSE. The risk of piles is related to increased abdominal pressure, as when constipated, straining, being overweight or pregnant. There is also a familial tendency. Reduce your risk by eating plenty of fibre, avoiding becoming overweight and drinking enough water. A recent German study found a hot bath at least once a week also reduced risk.

RELAXATION

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Health

Our relationship expert Keren Smedley has over 20 years’ experience

Let counsellor Keren lighten your load Here to help

Can I sit in on my daughter’s therapy? Q My 15-year-old daughter has been very moody and we thought she was depressed. The GP suggested she had some therapy. The therapist wants to see her on her own. I feel uncomfortable about this, and I think I should be there. Janet, London A What are you worried about? Is there something you don’t want the therapist to know? The therapist will have assessed the situation and will have decided it’s better for the two of them to talk together alone. That said, it may be useful for you to have a chat with the therapist with your daughter there so you can talk about the situation from your viewpoint. Your daughter can then see you’re part of the situation and prepared to give her space to share her issues. It would mean the therapist has a fuller picture. After they’ve talked, the therapist may well ask you and your daughter to come in together so you can look at ways to support her through this tricky patch. If you’re concerned about the process, I suggest you call the therapist to discuss it. It’s important you daughter feels you’re happy for this to happen so she can be open with the therapist.

We don’t get on Q I have three daughters-in-law. I get on well with two, but one doesn’t like me. I don’t know what to do to make it easier between us. I get so anxious before she comes round and feel as if I’m walking on eggshells. Lucie, Sheffield A Your being anxious won’t help. It will make her anxious too. Without knowing what the problem is, you’re trying to rectify it, so it’s unlikely you’ll come up with what’s

Should I have turned her away? Q I had a birthday party for my eight-year-old and we invited the friends she wanted. But one girl turned up with her six-year-old cousin, who’d unexpectedly come to stay. Her mother hadn’t phoned to ask us if it was OK. I couldn’t turn her away but I didn’t have a party bag, and the games were arranged for the number we had. She was so clingy she spoilt the party. Hilary, Sunderland A I think it would have been very hard to send her away on your doorstep! Of course, the friend’s mother should have called you and given you the opportunity to say no because, even if you still felt you needed to say yes, you’d have had time to work out how to manage it. It must have been a bit scary for a six-year-old to be with the older girls when she knew no one. With some warning, you could have suggested her mum stayed with her. All you can do now is mention it to the friend’s mother and tell her it

was awkward and ask her to let you know if this should ever happen again.

✣ Keren welcomes your letters, emails and texts, but she cannot reply to individual cases and will select correspondence at random for publication.

needed. The only way to find out is to talk to her. Ask her how she feels about your relationship and tell her how you feel. That should help to break the ice. You can then have a frank discussion and change the way you communicate.

Should we trust him? Q My first husband was an alcoholic, which is why I left him. He has since got his act together and says he hasn’t drunk for over 10 years. My daughter has reconnected with him and he sees our grandchildren. He’s asked if he can have them to stay

PHOTO (POSED BY MODEL): ALAMY for a weekend. I don’t think they should go. I told my daughter and she was furious with me and said I held grudges and was on my high horse as usual. Name and address withheld A I understand why you’re feeling concerned but your daughter is right –people can change. If your ex-husband is now a recovering alcoholic and managing his life, there’s no reason he can’t have his grandkids. Your daughter knows his history and she’ll have made a considered decision in relation to her children seeing him. Hard as it is, I think you need to leave this up to her.

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Burns Night

PERFECT PUDS

Remember the celebrated Ayrshire poet and finish your supper

with one of our traditional and delicious Scottish puds SERVES 12 ✣ 175g (6oz) butter ✣ 150g (5oz) soft brown sugar ✣ 1tsp black treacle ✣ Finely grated zest of 1 orange and ½ lemon ✣ 30g (1oz) ground almonds ✣ 4 large eggs, beaten ✣ 250g (9oz) plain flour 1tsp baking powder 350g (12oz) sultanas 30g (1oz) blanched almonds, split u will need: 18cm (7in) round deep cake tin, lined with baking parchment Heat the oven to 140C/ Gas 1. Cream the butter and sugar until light. Beat in the treacle, citrus zests and ground almonds. Add the eggs a little at a time, beating well after each addition. Sift in the flour and baking powder, then mix in the sultanas, and spoon into the tin. Smooth the top. Arrange the split almonds in concentric rings on the top. 2 Bake for 1 hr 45 mins or until a skewer inserted comes out clean. Check after 1 hr and cover with foil if the top is browning too fast. 3 Cool in the tin for 10 mins. Turn out onto a wire rack to cool completely. Store in an airtight tin or tightly wrapped in baking parchment. DUNDEE CAKE Dundee cake is the queen of fruitcakes, thanks to its distinctive crown of almonds. PER SLICE 275 cals, 8g fat, 3g sat fat, 69g carbs COMPILED BY: ROSIE BENSBERG. PHOTOS: TI-MEDIACONTENT.COM

MAKES 4 ✣ 75g (2½oz) pinhead oatmeal ✣ 45g (1½oz) soft light-brown sugar ✣ 275ml (9fl oz) double cream ✣ 1tsp honey ✣ 2tbsp whisky ✣ 100g (3½oz) cake, crumbled (we used leftover Christmas cake) ✣ 125g (4oz) berry compote ✣ 100g (3½oz) fresh raspberries, halved ✣ Chopped nuts, to serve 1 Heat a heavy-bottomed pan until hot. Add the oatmeal and sugar, and toast until golden. Tip the mixture out onto a baking tray; leave to cool. 2 Whip together the cream, honey and whisky to soft peaks. 3 In 4 glasses, layer up the oats, whisky cream, crumbled cake, compote and raspberries. Keep chilled until ready to eat, then sprinkle with chopped nuts just before serving. CRANACHAN This simple, irresistible traditional Scottish pud is a great way to use up leftover cake. PER SERVING 555 cals, 38g fat, 23g sat fat, 42g carbs

Discover more about Robert Burns’ poetic legacy on page 10.

Cookery

MARMALADE AND WHISKY BREAD AND BUTTER PUDDING A dash of warming spirit gives a lovely rich twist to this classic dish.

PER SERVING 588 cals, 40g fat, 24g sat fat, 44g carbs

SERVES 8 ✣ 45g (1½oz) butter, softened ✣ 1 round loaf of crusty white bread, sliced ✣ 4tbsp Seville orange marmalade ✣ 4tbsp whisky ✣ 500ml (16fl oz) milk ✣ 100ml (3½fl oz) double cream, plus extra, to serve

6 medium eggs, beaten 75g (2½oz) golden caster sugar

1Heat the oven to 180C/Gas 4. Butter one side of each slice of bread and spread thinly with marmalade. 2 In a baking dish, arrange the slices, marmalade side up, so they overlap, and drizzle with the whisky. Beat the milk, cream, eggs and sugar together, then pour over the bread. 3 Place the dish in a baking tin half-filled with boiling water. Bake for 35-45 mins until the top is golden and the custard has set. Serve the pudding with cream, if liked.

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