June Newsletter: Volume 1 Issue 5

The Health and Social Care Committee from the House of Commons published report 

Please take a look at this report for key changes that will need to be considered in order to promote wellbeing for children 0-18.

https://www.foodforlife.org.uk/whats-happening/news/news-post/health-and-social-care-committee-publishes-recommendations-for-action-on-childhood-obesity

Here’s a quick  snapshot of Whats on In London over June for Families 

A Taste of London

A taste of London 13 – 17 June, london.tastefestivals.com returns to Regent’s Park in  June.  There’ll also be an artisan food market, and a House of Hops where you can try craft beer and cider from the UK’s best brewers.

Annual June London Events for Nourishing Family Time:

See The Private gardens, hidden green spaces and experimental plantations for one weekend only during the Open Garden Squares Weekend. 9-10 Jun

Take a whirlwind tour of London’s restaurant scene at the Taste of London festival in Regent’s Park, where London’s top chefs show off their skills and serve up delicious food. 13-17 Jun

Sing your heart out at West End LIVE, as the cast of a West End’s  show or musical: Take to the stage at this free event running in Trafalgar Square. 16-17 Jun

Treat Dad or Granddad to a day out in London for Father’s Day this month. 17 Jun

Examine beautiful pieces of art, from fine antiques to unique jewellery, during Masterpiece London. 27 Jun-4 Jul

What’s In Season This Month For June

Herbs: basil, chervil, chives, coriander, dill, elderflowers, oregano, mint, nasturtium, parsley (curly), parsley (flat-leafed), rosemary, sage, sorrel, tarragon, thyme

Meat: lamb, wood pigeon : 

Vegetables:  Asparagus, Aubergine, Beetroot, Blackcurrants, Broad Beans, Broccoli, Cauliflower, Cherries, Chicory, Chillies, Courgettes, Cucumber, Elderflowers, Gooseberries, Lettuce, Marrow, New Potatoes, Peas, Peppers, Radishes, Raspberries, Redcurrants, Rhubarb, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Strawberries, Summer Squash, Swiss Chard, Tayberries, Turnips, Watercress.

Pulses:  Fava Beans, Broad Beans, White Beans.  Why not Try growing Lima Beans or Kidney beans –  These can be grown in pots however they do not like to have there feet wet so use gravel in the soil for the best results.  

Fish for June : Turbot and Plaice is good this week: 

Sustainable Fish is available from different parts of the UK depending on what is available:  Avoid eating line caught fish.  Wild is best although not affordable for everyone.  This is what’s in season now across the UK.

Brill Guarnard, Hake, Lobster, Mackerel, Megrim Sole, Cod, Coley, Crab, Monkfish, Scallops, Silvr Mullet, Plaice, Oysters, John Dory,  samphire, shrimp, Whitebait, sardines, sea bass, sea trout, coley,  langoustine, native lobster, plaice, prawns, salmon, sea trout, shrimp.

Fruit: Stawberries, Elderflowers, Apricots, Blackcurrants, Cherries, Gooseberries, Nectarines, Rhubarb, bilberries, blueberries, greengages,

Beating the Stress for Families

Its well known that Stress depletes our B vitamin stores and so getting children to snack on nuts will help replenish those B’s.

Its well researched that B vitamins keep our neurotransmitters in their happy place and help us handle the fight-or-flight stress response and natural potassium in nuts is also key: Penn State researchers found that a couple servings of potassium-packed pistachios a day can lower blood pressure and reduce the strain stress puts on our heart.  

Its been widely known that oranges have a good amount of vitamin C however did you know that  red peppers have twice the amount.  My children love having them raw but  roasted are also lovely with roasted Garlic.   In a study in Psycho­pharma­cology, people took high doses of C before stress-inducing activities and were reported with 1. lower blood pressure and  2. evidenced to have recovered faster from the cortisol surge than those who did not have Peppers. Dr Elizabeth Somer R.D says “Diets loaded with vitamin-C-rich foods lower cortisol and help people cope,” .

Leafy-green vegetables are also rich in stress-busting magnesium. People with low magnesium levels (which most of us are unless we eat lots of Greens!) are more likely to have elevated C-reactive protein levels.  Magnesium helps regulate cortisol and blood pressure and  since magnesium is water soluble so it gets flushed out of the body when stressed faster so it’s crucial to get enough. Other solid magnesium sources: beans, brown rice. Try an Epsom salt bath as this is great way to absorb it.  use 1kg in a hot bath and soak for 30 mins.  

Featured Article 

Last month I  wrote about Herbicide glyphosate in April’s Newsletter (an active ingredient used in Roundup) and its harmful affects on our food.   Check out Aprils issue for further details.  April 2018 Newsletter: Volume 1 Issue 3

The Full Moon 28th June is in Capricorn

Full Moon on 28th June will be in Capricorn is a waning moon –   This moon is particularly helpful to the circulation system and in contrast also means not to place to much of a burden on the circulation system,  Liver cleansing using food that is restorative and helps detoxify the circulation and blood would be good.  Food such as Garlic, Grapefruit, , Cabbage, Beetroot to name just a few.  Do not put excessive strain on need, joints or the skeletal so no hiking or mountaineering if its your first time.

Harrowing Weeds in agriculture, ‘a harrow ‘ is an implement for breaking up and smoothing out the surface of the soil.  On a Capricorn moon during a waning moon is helpful to breaking them up and disturbing their pathways.  Otherwise consider this moon for planting and sowing the seeds for your projects and new interests as opportunities are precious. Take time out to  reflect and bring in the new intentions to reap what you sow!

 You might want to eat less on these days or try a liquid fast for the  as this helps the cleansing process during the 2 or 3 days after the Full  Moon and helps in the releasing of toxins through the lymph system.  Dry brushing of he skin is also particularly helpful.  Always brush towards the heart. Refer to my 10 Steps to a healthier you for further details for further tips .  

Summer Blueberries Smoothie Ice lollies

are here!

Yummy Strawberries or Blueberries are packed full of rich antioxidants. and buying or harvesting  organic blueberries are the best as they have no harmful pesticides.

Ice Lolli Recipe

Natural Yoghurt 500ml

Blueberries 400gms

Strawberries (optional)

Nectarines juiced  (juice and zest)

20ml Organic Maple Syrup  (optional)

Blitz all the ingredients and  either place into ice -lolli moulds or freeze as ice cubes-  excellent for any age and when eaten with fresh seasonal fruit for breakfast or a dessert

Make ice lollies using ice lolli moulds-

Randhiraj’s Seasonal Pea Risotto

For 4  people use 220gm of Organic Risotto Rice

Place rice, 1 tbsp coconut oil into a frying pan and  sauté for 2 mins.  Add 30 gas of clarified butter.  Sauté for a further 4 mins on a medium heat.  Do not leave unattended.  Add 4 cloves of garlic and 1 small red onions finely chopped. Cook for  a further 5 – 7 minutes. constantly stirring

1. Boil a full  kettle  – add Bouillon stock to a jug and pour boiling water to creat a sick –  I use 2-3 tsp-  add zest  of a lemon to the water.  DO NOT ADD until Rice begins to brown slightly and onions are sautéed. 
2. Stir risotto and add some water-  approx 1 cup-  stir continuously over a low heat – adding more water once it is absorbed by the rice and begins to dry out.  Continue adding small amounts of stock until the rice grains begin  to soften.  This will take about 15 mins-  
3. Do not leave unattended at any time.  Cook slowly  do not be tempted to raise the heat as this will not help cook the risotto well.  Use a ladle if preferred to add the stock.
4. Continue to add the stock gradually , stirring all the time. This should take about 15-20 minutes 
5. Once the Rice is soft, test by eating a grain-if  chalky continue cooking for a further 4 mins until soft in the middle.
6. Use Broad beans, java beans, fresh or frozen -stir in for about 3 minutes. by this time the frozen peas (should  defrost)  if fresh used 2 mins will suffice.  
7. The Risotto will begin to bubble.  Add parmesan or preferred cheese.  
8. Finally stir in the parmesan and place lid over – turn off heat and let it sit for 2-3 mins.   Serve  with more  thinly sliced parmesan on top and watercress,   rocket, spinach as a bed.  
9. Serve adding freshly milled Pepper, and oil oil.

Continue using Nettles as a Immune Booster

Nettles contain vital boosting properties for  the immune system including autoimmunity  vitamins A, C, E, and K. It  contains minerals that help the body stay healthy. Vitamins A and C support the immune system directly. Boosting Women’s Health: Baby Nettles

Please share my newsletter with people you think will enjoy and sign up to  my monthly newsletter.   Questions or comments are also welcome. Thanks for reading.  Get in touch below if you are interested in having a consultation or nutrition plan created.   Call me on 07976686592 (Randhiraj Bilan)