The cooking Journal
Harissa Chicken With Roasted Sweet Potatoes
Earthy, smoky and just a little bit spicy, this Harissa chicken only takes 15 minutes of prep before going in the oven, and it pairs beautifully with roasted sweet potatoes!

Harissa is a key ingredient in this recipe. It’s a North African spice blend that can be used in a multitude of ways – as a marinade for meat, fish and vegetables! Head to our shop to buy this beautiful spice blend, all our spices are pure, unadulterated and organic!

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The Right Exercise for Better Sleep
For so many years, women ran to the treadmills, thinking it was the best way to get fit, lean up and stay healthy for life and sure there is some logic that theory.  We all need some regular cardio in our lives, however, if that’s more or less or total exercise regime then read on .... you may find yourself reviewing the plan.
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Roasted Broccoli and Kalamata Olives Salad
Looking for an amazingly simple side that is filled with so many vibrant flavours? Look no further!

This roasted broccoli salad with kalamata olives and almonds is just perfect to compliment any mains in you summer BBQs or picnics. Drizzle with some mustard seed maple dressing and voila’!

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Blackened Salmon Sandwich
This succulent, crusted and cajun spiced salmon sandwich pairs beautifully with some dill sauce and comes with a lot of delicious greens! This sandwich is fresh and crunchy with an irresistible delicious tang!  For a low-carb option, skip the bun and make it into a salad.
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Feeling The Burn - How to recognise burnout and act on it
Burnout is a reaction to prolonged or chronic job stress; according to, burnout is characterised by exhaustion, cynicism and feelings of reduced professional ability.
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Kale & Ricotta Pasta Sauce
This healthy pasta sauce is made with Cavolo Nero (kale) and delicious fresh ricotta cheese. It's an easy, filling mid-week dinner recipe, and the best bit is .... it's full of seasonal nutrition without compromising flavour!

This kale sauce is simple to make but packs a strong punch of flavour and nutrients. Top it with whipped ricotta, lemon zest and black pepper.

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Roasted Strawberries & Creme Fraiche tart
Roasting strawberries is a wonderful way to bring out their sweetness, and whilst its not typically an English way of eating strawberries - it is delicious.

This pastry is really decadent and flaky and well worth making yourself. The great thing about this tart is that all of the elements can be prepared the day before and assembled just before serving, making it perfect for a spring picnic or gathering.

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How You Take Your Vitamins is as Important as What Vitamins to Take
Maximizing absorption and efficacy

Like everything else in our culture, the debate over vitamins is a polarizing one. For every healthcare professional singing their praises, you can find another claiming supplements to be a colossal waste of money.

That hasn’t stopped people from buying in. We brits are spending upwards of 1.5 billion pounds on vitamins, minerals, and other health promoting supplements every year, and it likely to rise by a further 9% in 2022. This not only begs the question, are they worth it, but, are they working?

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Encourage people to come back to the office
After 2 years of consistent remote working, the statistics are clear: by the end of 2021, approximately 37 percent of workers in UK wish to work from home some of the time after the Coronavirus pandemic is over, with one in five who want to work from home all the time.

As CEO’s and government are eager to get people to populate the offices again, is becoming clearer that employees are not on the same wavelength.  The Future Forum, developed by workplace-messaging platform Slack, surveyed more than 10,000 workers globally in the summer of 2021 and what emerged was an “executive-employee disconnect” with regard to returning to work. Three-quarters of all executives reported they ideally want to work from the office three to five days a week, compared with about one-third of employees. Among executives who have primarily worked completely remotely through the pandemic, 44% said they wanted to come back to the office every day. Just 17% of employees agreed.

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Is There a Problem With Fasting?
Why do good things always get ruined?

Fasting is booming. Google Trends indicates that interest in fasting has increased by over 400% since 2004. Both medical experts and self-proclaimed health gurus have jumped on the bandwagon and pretty much all of them praise the benefits of fasting.

The benefits of fasting are many fold, if you fast regularly, your insulin response will dramatically improve, your skin and hair will become stronger, you will leverage the power of a metabolic process called autophagy, and, above all, you will lose weight.  Autophagy is a natural process that occurs as you observe a water fast, that usually kickstarts if fast for longer than 36 hours.  As you fast your body clears out and replaces damaged cell parts with new ones. It has been linked to a long list of potential health benefits. For example, some research suggests that it could limit the development of conditions like cancer, type 2 diabetes, and Alzheimer’s disease (Source: PMC National library of medicine).  Although autophagy occurs constantly within your body, there are several ways to speed the process. These include fasting, exercising, or restricting your calorie intake (3Trusted Source).

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Goat’s cheese and beetroot tart
This beautiful goat’s cheese and beetroot quiche is perfect for spring and  summer entertaining.

Adding roasted beetroot to this tart not only gives a delicate sweetness to the dish, but also injects a beautiful dash of colour to the table.

The creamy, tangy filling is topped with crunchy slices of marinated beetroot to create a show-stopping vegetarian tart.

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Marinated Lamb Chops
Any type of marinade can transform an inexpensive cut of lamb into a tender and juicy treat.

The recipe for grilled and marinated lamb chops is perfect for entertaining and for BBQs. You can make it on the grill, hob or even in a crockpot or slow cooker. Serve it with Middle Eastern pilaf rice, homemade spicy potato wedges or with a salad for a low carb meal.

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Chilli & Fennel Chicken Kebabs
For those of you who have attended our one day Indian class you'll know that this Chilli & Fennel Chicken Kebabs recipe is an old favourite, and for something that is such low maintenance, it yields incredible favour and is how a chicken kebab should really taste.

Use this recipe for an easy BBQ chicken dish and you'll never be short of guests for sure.

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Why is dementia affecting women more than men?
There is no doubt from the overwhelming amount of research that shows that women are disproportionately affected by Alzheimer's disease compared to men. Worldwide, women with dementia outnumber men 2 to 1!

Despite this, science is still a long way from a complete understanding on how gender affects your risk of developing dementia. In fact, it’s only in the last decade that researchers have even begun to scratch the surface.

Whilst age plays a major role in the development of the disease, it is not accurate to limit the cause to the fact that women generally live longer than men and are therefore more likely to develop the disease with old age.

Furthermore, it is not fully understood why women are more prone to develop Alzheimer's disease than men, one of the main theories seems to be linked to the hormone oestrogen. Let's explore a few possible reasons on why women are more likely to develop dementia.

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Harissa Pork and Summer Salad
Tired of the usual menu? Spice up some pork cutlets and prepare the most fragrant Summer Salad!


4 pork cutlets (about 250 g each)
2 tablespoons harissa paste
2 tablespoons extra-virgin olive oil
Sea salt

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World's Earth Day - Tips for sustaining the environment at work
As World's Earth Day approaches, it's crucial that we do our part in protecting our planet, both as individuals and as part of our community.

Not surprisingly, our places of work can affect the environment either positively or negatively to a very large scale. Now that we have returned to the office, we should be raising awareness on how eco-friendly your employer is when it comes to consuming energy in order to cool and heat the rooms, to get materials delivered and to dispose of waste.

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The Gut Health and Alzheimer’s connection
Alzheimer’s is the leading cause of dementia, a condition that is devastating for those affected, their loved ones and their carers. With one in three people born today likely to develop dementia in their lifetime, scientists have been exploring potential links that could help uncover approaches for new treatments. This includes work to better understand the health of our gut and the brain.

The gut is host to a community of bacteria called the intestinal microbiome. The precise make-up of the microbiome differs between individuals, in both the types and quantities of bacteria present. This microbial composition can have far-reaching effects on other parts of our body and emerging evidence is suggesting a relationship with brain health and the risk of diseases like Alzheimer’s.

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Why You Need More Protein, the Older You Get
Three ways to keep muscles and bones stronger, for longer

We all want to stay fit and healthy, well into old age. But that’s not going to happen by chance: to maintain physical strength, you need to up your game. That means eating more protein. 

Protein builds muscle and bone. The reason why you need more, the older you get, is that your ability to digest and absorb amino acids — the “building blocks” of protein structures, reduces over time. You need more, just to stay at the same level. 

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Chard & Ricotta Italian Easter Pie
Easter is fast approaching, and if you are looking for a different recipe, you should definitely try this Italian classic! Known as Torta Pasqualina, this pie is so substantial and satisfying both to make and to eat. The pastry is rather unusual and requires you to make several thin sheets of dough, which are layered to create an almost filo-type pastry. Once the filling has been spooned into the base, deep holes are made where eggs are nestled. Once cooked, the eggs are dramatic and visually very beautiful next to the green filling. If you don't want to make the pastry, store-bought filo would work well, as would shortcrust. This pie is best served hot from the oven.
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Chocolate Hot Cross Buns
If you are looking to give a chocolate twist to your Easter breakfast/dessert, you can't miss these Chocolate Hot Cross Buns....with a melting middle!
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