February Newsletter: Volume 1 Issue 1

February  2018 Newsletter                                 Issue 1

Whats in Season ?

Brussel Sprouts, Cauliflower, Celery, Chicory, Horseradish, Jerusalem Artichoke, Kale, Kohlrabi, Leeks, Parsnips, Potatoes, Salsify, Shallots, Swede, Black Truffles,Turnips,Blood Oranges, Clementines, Kiwi Fruit, Lemons, Oranges, Passion Fruit, Pears, Pineapple, Pomegranate,Rhubarb, Satsumas, Tangerines,Guinea Fowl, Hare, Mallard, Partridge, Turkey, Venison,Clams, cockles, Dab, Dover Sole, Gunard, Haddock,Red Mullet,Halibut, Hake, Langoustine, Lemon Sole, Lobster, Mackerel, Mussels, Oysters, Scallops, Sea Bream, Skate, Turbot,Winkles. 


Question Time:  Send in your questions for health and well being tips.  This will be a monthly feature    

My Tip of the month: 

My December Project 

Spend Quality time doing one creative thing you enjoy or used to enjoy doing.  I  did this and learnt something new.  I knit sometimes but never croquet so I made a tea cosy for our tea pot.  Now I see it every morning and feel good about my skill.  Share what you do by emailing me to win a chance for it to be featured in the next issue.

Keeping  it Simple

Making simple changes that sustain the family can be easier than you think  and having a few simple recipes that are quick to prepare can help to take out the stress for busy family life .  Whether your battling to get home after a long day at work and finding yourself late. Rushing to pick kids up from various activities and arriving on time rather than by the skin of your teeth!.  We all know what this feels like after which we arrive home with  little inspiration to create a masterpiece that may or may not be  appreciated by our nearest and dearest.  Sounds familiar to anyone!It’s hard keeping it all together and we appear to be getting busier and busier by the day. 



I advise my clients to keep it very simple for week days and  think ahead by giving them easy recipes that can become family favourites in time.  This of course also helps to create much needed consistency  for everyday life.  Doing this each week also really helps to keep ahead of the game and helps to not let things get out of hand.  In my experience having  a few simple recipes up your sleeve for days when there is little inspiration needed is highly rewarding.  The growing trend of online shopping makes it even easier to shop for what you need although I  still prefer to see what I’m buying and do my weekly shop in person.  I just can’t bring myself to buy everything online.  I have tried but find the opportunity of seeing what’s new in store and changing my mind when seeing the array of veg and fruit available inspires me to try new recipes.    Going along to a local supermarket or shop  is not for everyone which is why having the opportunity to shop online makes perfect sense.  Many of  you may want to try this or have switched  already.   I also find  it interesting shopping at different supermarkets and   seeing who is selling  the brands I like or undercutting each other.  It’s worth trying this out if you haven’t already and  noticing the price differences.  Some weeks there are savings to be made and worth doing as they change. 

Try  eating less  processed  ready made food such as ready meals, fish fingers, nuggets and other family staples.  Replace  by introducing new recipes that are quick to prepare and much more satisfying.  This way the weekends can be more relaxed and essential to the success of  family get to try new food that is worth trying out. 

I bought a small Slow Cooker from Morrisons a few months ago.  I have s larger one already that my mum bought me a few years ago but hadn’t used it much . 


Now I have this small one I use it at least once a week and make a nice pot of dhal or fish stew that can be ready for all of us when we get in from work and schools or the days I work late for my therapy clients and my kids can help themselves to a hot ready meal and all they need to do is serve it.  I have used it a lot to make soup style stew with pulses and dhaals. 

Chick peas are a great source of vital amino acids and a power food as they are a good source of a antioxidant rich food type,  protein rich, that help reduce stress. Great for balancing and improving digestion.  Good source of dietary fibre and great for everyone as a stable weekly meal including for anyone who is trying to loose weight as they

Recipe  with Natural Nutrition tips:

Chole – Chick Peas

All-about-chickpeas-v-2-resized.jpgChick Peas- soak for 4 hours or overnight in the slow cooker – helps reduce acidity

2- 2.5  cups will enough for a family of 4-5

1 fresh tomatoe- ph is less than tinned and so highly advisable

cumin seeds- 1-2 tsp ( your choice)

1 tsp celtic salt- use which salt you prefer but I usually use a unrefined version to get minerals form the sea.

1 tbsp Tumeric

5 cloves of garlic chopped roughly

2 inch of ginger

Fresh coriander-  2 inch bunch finely chopped

1/2-1 fresh green kenyan chilli – green is better than red and does not affect stomach acidity.

2 inches of butter

1 tsp fresh ground cinnamon -optional  Sri Lankan is the best- Vietnamese  is not although this is the one available in mist shops

Cook in 4 cups of water-  once they come to the boil  (add 1 cup cold water  – this tip reduces cooking time. 

Add all the ingredients and Cook until tender-

Check at 20min intervals-  add more water if needed.  Cook on medium heat for approx 1.5- 2 hours.  Reduce to desired quality. 

Serve with red rice or basmati rice. 

Kulcha Salad  

1 onion sliced, winter salad leaves and a few drops of lemon- serve with meal

Natural  Organic yoghurt makes a great accompaniment to any meal .


The fiber helps the body feel satisfied  and full for longer, by interacting with ghrelin, the hunger hormone, and partially inhibiting its release. The blend of nutrients mineral also keeps the body energized and active, preventing fatigue and between-meal snacking. This make chickpeas great for reducing caloric intake overall, because you simply don’t feel hungry, despite the 270 calories per cup of chickpeas.

To get in touch email iamnourishednaturally@Gmail.com

Please share with people you think will enjoy my newsletter. 

by Randhiraj Bilan

Nourishing Families

Two years ago the United Nation’s declared 2016 International Year of Pulses (IYP). The marking of that momentous year in the pulse industry laid a solid foundation for growth and continued celebration of pulses. Each year the industry unites in celebration of Global Pulse Day, which recently took place on  January 10th 2018.






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