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59 Preserved lemons

Ricotta and chocolate cheesecake

KETO MENU

Bruschetta with kale, pear and Gorgonzola

62 Caesar salad with crispy skinned chicken, egg and a creamy dressing

62 Roasted salmon side with a crunchy, herby Brazil nut crust

63 Ricotta and chocolate cheesecake

HEALTHY SNACKING 68 Fermented tea and pumpkin seed crackers with asparagus pâté V

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SKIN FOOD

70 Beetroot dip with fermented carrots

71 Sourdough bruschetta with

37 Parsley punch green juice

DALE PINNOCK 35 Chana masala

SEASONAL PLANTBASED SUPPERS

KOREAN FEAST

76 Yukgaejang

72 Crispy oat-crusted ‘popcorn’

76 Baesuk: Korean honey-poached pear

cauliﬂower bites

54 Caramelised red chicory and red onion bucatini

kale, poached pear and Gorgonzola

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75 Bibimap

75 Seaweed broth

with ginger, pepper and pine nuts

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81 Dressed oysters ceviche

56 Brussels sprout salad with burrata

57 Purple sprouting broccoli traybake with potatoes

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Yukgaejang beef stew

59 Spiced clementines preserved in honey

Preserved citrus

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LIVE WELL

FOR LONGER

The big fat surprise Are you starting the New Year with a fresh resolve to shift some body fat and shape up? If so, you’re not alone. Here in the UK, being fat (to use the straightforward, but politically incorrect term for obesity) is a major health concern. Not only can it be both debilitating and depressing to carry the extra burden, but being overweight is also unhealthy and one of the leading preventable causes of death. It carries a signiﬁcant cancer risk, notably liver cancer, which has soared three-fold in the past 20 years. In 2016, the rapidly rising rates of childhood obesity in particular were described by the UK government as a ‘national emergency’. And the UK has proportionately more obese and overweight adults than pretty much anywhere else in Western Europe. Despite the increasing awareness of healthier ways to fuel our bodies, obesity rates are soaring. Data published in 2018 show over 28% of UK adults as being clinically obese (with a body mass index, or BMI, greater than 30), with a very worrying 62% of us classiﬁed as overweight or obese (with a BMI of 25 or above). Adult obesity rates have almost quadrupled in the last 25 years – and show 30

no signs of slowing. Six out of ten women in the UK are overweight or obese, a major challenge to health authorities, who predict 11 million more of us will be obese by 2030, leading to ever-increasing numbers needing treatment for type 2 diabetes, high blood pressure, heart disease, cancer and stroke. What on earth is going wrong? We’re surrounded by more healthy eating advice and greater food choices than ever before – so could it be that the very information we’re being fed is fundamentally ﬂawed? Professor Jimmy Bell, an obesity specialist at Imperial College London, has stated that contrary to popular belief, we’re not just getting greedier or less active. The one thing that has changed though, is the food we eat – more speciﬁcally, the sheer amount of sugar we’re eating each day, hidden in processed foods or otherwise. An increasing number of obesity specialists, cardiologists and dietitians are talking about the carbohydrate-insulin model (CIM) when it comes to obesity, and suggest that the perceived wisdom on the root cause of weight gain is skewed. Obesity warrior Dr David Ludwig, a leading Harvard Medical School expert and author of

Words: Liz Earle

Are we making a big fat mistake when it comes to losing weight? Liz looks at the claims for high fat, low carb and keto diets.

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5 ways to

BRIGHTEN DULL WINTER SKIN It’s been months since we’ve seen the sun and it’s starting to show on our skin. Senior Health and Beauty Writer Ellie Smith shares ﬁve simple strategies for rejuvenating a lacklustre complexion and achieving an enviable winter glow.

Stay hydrated

It may be the oldest skincare trick in the book, but the benefits of staying hydrated can’t be understated. Though we’re glued to our water bottles during warmer weather, research shows that we tend to feel about 40% less thirsty as temperatures plummet. We go for much longer periods without refilling our tank, not realising that both cold, dry air and sweltering central heating can significantly reduce fluid levels. We’re also prone to eat less water-dense foods as we shun summer salads and fruits in favour of comforting carbs and winter stews. The entire body will suffer from dehydration (symptoms include fatigue, lightheadedness, reduced cognitive function and irritability), but skin is one of the first places we’re likely to see wear and tear. This is because skin is relatively low on the survival pecking order and is therefore one of the first organs to be rationed with less water when we’re low on fluids. The simple (and free!) solution is to always have a refillable water bottle on hand and swap or alternate caffeinated drinks with herbal teas. You’ll notice the change in your skin within just a few days.

Exfoliate away

A build-up of dead skin cells is what gives skin that characteristically ‘dull’ appearance. We can’t hydrate or moisturise these cells away, only an exfoliant will do the trick. Avoid physical scrubs (sugar, salt or apricot kernels), as these are far too harsh and should be reserved for scaly legs. When used on the face, they can cause micro-tears, inﬂammation and redness. Instead, opt for a gentler acid formula and don’t overdo it – two or three times a week is plenty. We recommend ELEMIS Dynamic Resurfacing Facial Pads, soaked with lactic acid and fruit enzymes. Simply swipe over the face after a morning cleanse. Avoid the eye area and pay careful attention to the hairline, where residual product can build up and cause congestion.

ELEMIS Dynamic Resurfacing Facial Pads £40, elemis.com

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PLANT-BASED SUPPERS Healthy, ﬁlling and delicious. Celebrate vegetables in all their winter glory with simple but special recipes, ideal for midweek. RECIPES BY EMMA WINTERSCHLADEN PHOTOGRAPHY BY KATHRIN McCREA

Caramelised red chicory and red onion bucatini with blue cheese and walnuts 150g bucatini* 5 tbsp olive oil 1 red onion 2 cloves of garlic, crushed 140g red chicory, roughly chopped lengthways 80g Stilton 50g walnuts, roughly blitzed or chopped and toasted Drizzle of honey Sea salt Ground black (or pink) peppercorns

Food styling: Lottie Covell

*Linguine or a shorter pasta also works well here.

1 Cook the pasta according to instructions, in salted water. 2 Meanwhile, glug the olive oil into a large frying pan and add the onion. Slowly bring up to a medium-low heat and sauté the onion for at least 15 minutes until it’s soft and starting to caramelise. Add in the garlic and stir well. Season with salt. 3 When the onions are starting to caramelise and the pasta is almost cooked (in its respective pan), add in the chicory, cooking for a further ﬁve minutes until it starts to soften and go golden.

4 Drain the pasta and empty it into the big pan with the chicory and onion (which by now should be caramelised and cooked). Mix it together well, then add in half the Stilton, letting it melt in. 5 Serve the pasta with tongs, and crumble over the remaining Stilton with the walnuts. Finish with a drizzle of honey, some sea salt and twist over some black (or pink) peppercorns.

Brussels sprout salad with burrata, orange, fennel seeds and hazelnuts SERVES 2 400g Brussels sprouts 3 glugs of extra virgin olive oil 1 orange, juice and zest 60g hazelnuts, toasted 2 tsp fennel seeds 100g burrata* Fennel fronds Sea salt and black pepper O

*We like Natoora Burrata, available from Ocado. They also do a smoked version, which works well here, too.

1 Using your hands, carefully break away the leaves from the Brussels sprouts over a bowl until you get down to the core (you may need a knife to get the last

leaves off). Douse in olive oil, squeeze over half the orange and some of the zest. Season with salt and pepper, then massage well with your hands. Set to one side. 2 Place the hazelnuts on a baking tray and scatter with the fennel seeds. Pop in a 200°C/400°F/gas mark 6 oven for ﬁve minutes, making sure they don’t burn. 3 Serve the sprouts on a platter and place the burrata over the top. Scatter with the hazelnuts and fennel seeds. Finish with a ﬁnal drizzle of olive oil and the rest of the orange zest. Garnish with fennel fronds.

Purple sprouting broccoli traybake with potatoes and a sweet peanut butter, soy, honey and lime dressing 300g potatoes, cut into chunks Glug of rapeseed oil 300g purple sprouting broccoli

FOR THE DRESSING 2 tbsp honey 2 tbsp crunchy peanut butter 1 lime, juice 1 tbsp toasted sesame oil 2 tbsp soy sauce 1 red chilli, sliced

1 Preheat the oven to 180Â°C/ 350Â°F/gas mark 4. Parboil the potato chunks for around seven minutes. Drain and toss with the rapeseed oil. Pop in the oven for ten minutes while you prep the broccoli and sauce. 2 Blanch or steam the purple sprouting broccoli for a few minutes, before draining. 3 Mix the sauce ingredients and taste test to your preference

(you may want it a little spicier or zestier). Take the potatoes out of the oven and add the broccoli to the tray. Drizzle over half the sauce, massaging it into the broccoli and potatoes. 4 Place the tray back in the oven for a further 15-20 minutes, until the broccoli is starting to crisp and the potatoes are delicious and golden. Serve up with the remaining dressing drizzled on top. 57

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Caesar salad with crispy skinned chicken, egg and a creamy dressing SERVES 2 1 tbsp extra virgin olive oil 2 boneless chicken breasts, skin on 1 tbsp butter 2 soft boiled organic eggs, halved 1 large head of green lettuce 1 large avocado, sliced 2 tsp capers O

FOR THE DRESSING 1-2 garlic cloves, minced 3 anchovies, ﬁnely chopped 1 tsp Dijon mustard ½ lemon, juice 5 tbsp extra virgin olive oil 2 tbsp full-fat Greek yoghurt 50g Parmesan, ﬁnely grated (and extra shavings to serve) Few drops of Worcestershire sauce Sea salt and black pepper

1 Preheat the oven to 200°C/400°F/ gas mark 6. Rub olive oil over the chicken breasts and season with salt and pepper. Heat up an ovensafe frying pan (just transfer into a baking tray if you don’t have one) and place the chicken breasts skinside down and cook until the skin is crispy – around ﬁve minutes. 2 Turn off the heat and turn the breasts around to skin-side up. Dollop a tablespoon of butter into the pan, allowing it to melt, then

spoon over the chicken skin. Season again (a sprinkle of mixed herbs, paprika or garlic powder also works well), and pop in the oven for around 15 minutes, until cooked through. Place on a chopping board and cover with foil, allowing to rest for ﬁve or so minutes. Carefully cut into 2cm slices. 3 Meanwhile, make the dressing. Whisk together the garlic, anchovies, mustard and lemon juice. Add the olive oil and yoghurt, continuing to whisk, followed by the Parmesan. Add in a few drops of Worcestershire sauce, if using, and season, adjusting to taste. Set to one side, ready to use. 4 To make your perfect boiled egg, lower the eggs into a pan of boiling water and set the timer for seven to eight minutes, depending if you prefer them slightly runnier or ﬁrmer set. You don’t want them too runny as you need to be able to cut through them and arrange. Scoop the eggs out of the pan and place in cold water to prevent them cooking further, then peel and slice in half. 5 Pull apart the lettuce leaves and arrange in a large serving bowl (or two individual bowls). Drizzle over a couple of tablespoons of dressing and toss well. Arrange the rested chicken breast across the salad with the avocado, capers and boiled eggs. Finish with the remaining dressing and a few shavings of Parmesan.

Lemons are a keto-friendly fruit (with one wedge containing only 0.5g carbs and 0.2g of sugar)

Roasted salmon side with a crunchy, herby brazil nut crust SERVES 4 1 squash, cubed 1 side of salmon (approx 850g), skin on, boneless 150g winter greens, chopped Butter/olive oil for the greens O

FOR THE BRAZIL NUT CRUST 150g brazil nuts 3 tbsp extra virgin olive oil 2 cloves garlic 30g fresh parsley, chopped 1 lemon, zest Drizzle of honey, to taste Sea salt

1 Preheat the oven to 200°C/400°F/ gas mark 6. Pop the squash on a tray and drizzle with olive oil, season well and place in the oven for 25 minutes. 2 Prep your crust by blitzing all the ingredients in a NutriBullet or food processor, keeping a little zest and parsley for garnish. 3 Take the squash out the oven and create a space in the middle for the salmon. Place it skin-side down on a roasting tray. Layer over the crust and pop in the oven for 12-15 minutes, until the crust starts to go golden. The squash should be roasted through. 4 In a pan, on a medium heat, sauté the greens in a little olive oil or butter until tender, then stir through the squash and serve with the salmon. Season with pepper, parsley and zest.

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Vibrant bowl with tofu, pickled vegetables and brown rice.

FOR THE PICKLES 4 tbsp rice vinegar 3 tsp sugar 1 tsp sea salt ½ cucumber, ribboned (or spiralised) 1 carrot, ribboned (or spiralised) Handful of radishes, thinly sliced Handful of bean sprouts O

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SERVES 2 400g tofu 2 tsp Gochujang paste 2 tbsp sesame oil 1 lime, juice and zest 100g brown rice, cooked 2 tbsp kimchi Spring onion, ﬁnely chopped 1 tsp sesame seeds Chilli ﬂakes O

1 First, make the quick pickled vegetables by mixing the rice vinegar, sugar and salt in a bowl. Add in the cucumber and carrot, radish and bean sprouts. Set to one side. 2 Cut the tofu into 3cm cubes. In a bowl, mix the Gochujang paste, one tablespoon of sesame oil and half

the lime juice. Add in the tofu and coat it in the sauce. Add the tofu and sauce to a pan. Let it bubble up and cook for around ten minuets until crispy, making sure to ﬂip the bits of tofu. Set to one side. 3 Arrange the different components separately in each bowl, with the rice as a base. Then add the tofu (save the remaining bits to make the dressing). Add in the pickled veg, and a tablespoon of kimchi per bowl. 4 Squeeze the remaining half lime and another tablespoon of oil into the pan with the leftover tofu marinade. Mix together well and pour over the bowls as a dressing. Finish off with spring onions, sesame seeds and a few chilli ﬂakes.

Seaweed broth (miyeok-guk)

Umami-filled version of seaweed protein broth, with wakame seaweed, garlic and sesame seeds. SERVES 2 1 litre green vegetable broth, drained 1 sheet nori/wakame flakes 3-4 tbsp white miso paste Large handful winter greens, chopped finely 2 spring onions, finely sliced O

1 Bring the broth to a low simmer, then add in your wakame/nori. Heat for ﬁve to seven minutes. 2 While it’s cooking, in a smaller bowl, mix together the miso paste with a little broth until it’s smooth. 3 Add the winter greens and cook for a further ﬁve minutes or so until tender, then add the spring onions. 4 Take off the heat and stir in the miso paste. Eat straight away. NOTE: Serve with a source of protein if you wish – typically seafood, prawns, mussels etc. 75

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IN THE GARDEN WITH

SARAH RAVEN

anuary is the month for planning. Things tend to be quiet on the social front, so, with your feet up in the next few weeks, it’s an ideal time to ﬁnd all the seed and plant catalogues and trawl through them. Dig out everything you’ve been sent and settle down with Post-it Notes to mark them up. To get the most interesting range, don’t just buy from one supplier. They’ll all have interesting new things, as well as must-have old favourites. That’s true of ﬂowers, and the same applies to veg – grow your stalwarts, but add at least two or three

perennials. They have a long growing Antirrhinums season and can take up to 20 weeks from seed to flower. Get going soon with single-coloured varieties such as ‘Liberty Classic Crimson’ or ‘Giant White’, or the newly bred ‘Chantilly Series’, which have a lovely fruity scent, and the variety ‘Appleblossom’, which smells of cinnamon. Seeds sown now should flower from June. They germinate best in moist compost with a little basal heat, so use a propagator or heated mat. Antirrhinums have tiny seeds, so scatter into a seed tray from a height and you’ll get a wider and more even seed distribution. Onions, garlic and shallots are new plants you’ve never tried. That’ll traditionally planted on the shortest get you out into the garden with day of the year, to be harvested on anticipation, to look and harvest. the longest, so planting single garlic Weather-wise, this time of year cloves and onion or shallot sets any is very mixed, from sunshine warm time now is a good plan. Plant one per enough to take your coat off, to snow cell in a modular tray and put them or freezing, heavy rain. It already somewhere bright but cool – such as feels like we’ve had a long winter, a greenhouse – to get them off to a but on good days, why not do flying start. Wait until the roots are some gardening? showing at the holes in the bottom of each cell, then plant them out. What to sow now Among the edible alliums, in terms Start sowing the slow-growing annual of healthy eating, garlic in particular flower Antirrhinum, undercover. has been used forever as a food Antirrhinums (or snapdragons) and medicine. It does lots of useful are grown as half-hardy annuals, things, with antibacterial and antiviral but strictly speaking are tender qualities, keeping common minor

Photography: Jonathan Buckley, Shutterstock

Take advantage of the colder months to plan ahead. The garden may be quiet but there is life if you know where to look.

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The wellbeing wonders of

HOUSE PLANTS Indoor plants are an affordable and sustainable way to bring a bit of long-term nature into the home.

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Views of the Atlantic from Corales Beach

Royal Hideaway Corales Beach, Tenerife BY ELLIE SMITH

Tenerife is the largest and most populated of the eight main Canary Islands. Known affectionately as the ‘Isla de la Eterna Primavera’ (‘The Island of Eternal Spring’), it’s garnered an international reputation for year-round sunshine. Stepping off the plane I was immediately enveloped in a warm hug of sunshine. Having left a grey and grizzly London behind just a few hours earlier, I could feel my sun-deprived skin singing out with relief. Thanks to its consistent climate, Tenerife is visited by approximately five million sun-seekers every year. For those who would rather avoid the hustle and bustle of tan-obsessed tourists, the south of the island is the place to stay. It’s here that you’ll find the new five-star Royal Hideaway Corales Beach beside the upmarket coastal town of Costa Adeje. It’s hard to miss: the resort is shaped like a grand ocean liner, with bright white walls that stand in stark contrast to the volcanic rocks just over the road. The road and rugged mountainscape fade from sight as soon as you enter the resort. Designed by celebrated Spanish architect Leonardo Omar, the rooms and restaurants have all been carefully engineered to face the coast, overlooking the site’s many green spaces and pools, with the Atlantic Ocean as a mesmerising backdrop. Those after a dose of calm, as well as sunshine, will be pleased to know that the hotel is a strictly adults-only affair (although children and families are welcome at the 106

adjacent sister property, Corales Suites). This makes for a truly luxurious stay, and the rooftop inﬁnity pool can be enjoyed without interruption from tired little ones arguing over turns on an inﬂatable. In fact, for most of our stay, the sounds of lapping waves and rustling palms were all that could be heard. The smallest of the three saltwater pools, on the rooftop, was the crowning jewel of my stay. It’s the happiest reading spot I’ve found in quite some time and I returned to it religiously over the long weekend. Just remember to layer on the sun cream if you do visit, however: the gentle breeze fooled a number of pasty tourists, including myself. On the second day,

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HELPING HANDS

Do good in

2020

January is the perfect time to take stock of the ways we can improve the lives of others – and in doing so boost our own wellbeing.

Pass it on As the excitement of the festive season fades, we may ﬁnd we’ve accumulated a fair amount of clutter – from leftover tins of biscuits and chocolate to unwanted gifts. It’s a good idea to whisk these items off to a new home where they will be better appreciated. As well as delighting others, decluttering our homes of unwanted belongings can ease stress and anxiety, and allow us to better enjoy the possessions we truly cherish. TRY IT: Gather up any unwanted food items, clothes or gifts, and sort into piles. Drop food at the local foodbank (or a supermarket collection point)

128

and take the rest to a charity shop of your choice. Do make sure that any donations are in good condition – it’s estimated that charities waste £4.5m a year processing dirty clothing and other unusable items.

Time for change Donating time can often seem more challenging than parting with money. It really is worth squeezing into our schedules, however, as it can make a huge difference to our own wellbeing, as well as to others. In fact, research shows that volunteering can boost our sense of purpose, autonomy and happiness. Those who volunteer have been shown to have better mental health than those who don’t. TRY IT: You may wish to volunteer for a charitable cause in the traditional sense (ﬁnd a local soup kitchen, like Olu’s in London, or a charity shop, for instance). If this feels like too big a commitment, why not look for opportunities to lend your time closer to home? Offer new parents a break by babysitting, help someone who’s grieving by delivering a home-cooked meal, lend an elderly

Words: Ellie Smith.

When picking New Year’s resolutions, it’s easy to focus on the changes we’d like to see in ourselves. Maybe we’d like to lose a few pounds or ﬁnish writing the novel that’s been gathering dust in a desk drawer. Or perhaps we’d like to ﬁnally commit to the trip of a lifetime we’ve been dreaming about. As well as taking steps to improve our own wellbeing, however, the beginning of the year is an ideal time to look at ways to help others – from volunteering to offsetting carbon emissions and registering for organ donation.

Olu’s Soup Kitchen, set up by Linda Adesanya, left, relies on volunteers to help provide a hot meal for homeless and vulnerable people

neighbour a hand with their shopping or simply schedule in time to visit someone we know to be lonely.

Save a life Every year in the UK, approximately 1,400 people generously donate their organs after death and 1,000 donate a kidney or part of their liver while still alive. Despite this generosity, an average of three people in need of a transplant die every day because there are not enough donors. In fact, there are currently 6,000 people in the UK on the transplant waiting list. TRY IT: It’s so easy to sign up to the NHS Organ Donor Register: simply head to nhsbt.nhs.uk. It’s also wise to let your next of kin know about your decision. Even if you’re on the Organ Donor Register, the NHS will ask your family for consent before going ahead with the procedure. Fewer than half of families (47%) agree to go ahead with donation if they’re unaware of their loved one’s decision.

This rises to over nine out of ten if the decision to be an organ donor is known.

Offset your carbon While we’re all trying to cut back on our carbon emissions, there may be some cuts that we’re unwilling or unable to make. We may wish to ﬂy to visit family overseas, for instance, or may not have the cash to splash on an electric car. In these instances, offsetting emissions can go some way to mitigate the carbon cost. This means simply calculating emissions and then purchasing ‘credits’ from projects that are working to prevent or remove the equivalent sum of greenhouse gases from elsewhere in the world. TRY IT: There are many websites offering a number of carbon offsetting schemes. Climate Care (climatecare.org) offsets carbon emissions by providing safe drinking water in Malawi, improving fuel efﬁciency in Ghana, converting

landﬁll into energy in Thailand and protecting rainforests in Brazil, for instance. Fly Green (ﬂygrn.com) is dedicated to building solar panels in India, and Clevel (clevel.co.uk) works to restore grasslands in Mongolia and reduce deforestation in Tanzania.

Fundraise Looking to get ﬁt this year? Why not kill two birds with one stone and raise some money for a good cause along the way. Aspiring runners can ask friends and family to support them in attempting a half marathon, and those looking to cut back on alcohol can try a Dryathlon for Cancer Research UK, for example. TRY IT: While a sign-up sheet and a bucket works a treat at the local pub, a donation platform like GoFundMe allows people to add Gift Aid to their donations, boosting the overall sum. Be sure to share the page on social media for maximum reach.

129

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