Vegan Diet - Health Benefits

This Easter I embarked on only eating vegan for a month and it was an eye opener. It was really like doing a detox as I cut out all sugar, coffee and alcohol as well as meat and any animal produce. As you can imagine I felt rather tired and heady to start with but that soon cleared in the first week and as my waistline got trimmer, my energy increased, as did my sleeping improve. It wasn’t as hard as I thought even though I was also cooking for my husband who loves meat. I ate as much as I fancied within those boundary lines and  still lost weight. People commented on my skin and said I looked well and that further encouraged me on. I even ate out but stuck to vegetables and rice and when at friends for dinner I just missed out the meat. I felt quite sad when the month had finished but decided not to make it a lifetime policy but to increase my vegetable and plant intake. All menopausal symptoms seemed to fade away and I believe in this stage of life, as a woman, eating more plant food and cutting down on animal produce, sugar, alcohol and caffeine is key to good health.

Mushroom and pumpkin couscous (serves 4)

Ingredients

15g Shiitake Mushrooms
4tbsp Extra Virgin Olive Oil
300g Japanese pumpkin or butternut squash, diced
3 cloves garlic, crushed
8-10 leaves sage, finely chopped
250g couscous
1 sachet Miso Bouillon Paste
1 lemon juice and zest
Fried sage leaves, optional
Sea Salt

Method

• Place the mushrooms in a bowl and cover with 250ml of warm water. Allow to soak for 5-10 minutes until softened.
• Strain the mushrooms, reserving the soaking liquid. Remove the tough stalks form the shiitake and discard. Then, slice the mushrooms into strips.
• Heat 2 tablespoons of olive oil in a saucepan. Add the pumpkin, garlic, sage and fry on a medium heat for 5 minutes, add the couscous and continue to cook for a further 5 minutes.
• Mix the miso bouillon paste into the mushroom soaking liquid until dissolved, then pour it into the couscous mix along with the lemon juice and zest. Stir briefly, add a little sea salt and freshly ground black pepper, then turn off the stove, place a lid on the pan and allow to stand for 10 minutes.
• Stir the couscous to break up any large chunks and drizzle over the remaining olive oil. Serve garnished with fried sage leaves, if desired.

Pasta with Pesto, Broccoli & Pine Nuts (serves 2)

Ingredients

8oz (225g) pasta
2 tbsp vegan pesto
1/2 small broccoli
2 handfuls pine nuts
1 sliced tomato
Vegan Parmezano

Method

• Add pasta to boiling water and boil for 8 minutes. 
• Steam broccoli for last 4 minutes and add to pasta together with the pesto and pine nuts.
• Mix and serve onto plates. Add garnish of thinly sliced tomato.
• Sprinkle with Parmezano.

Spinach Quiche (serves 4)

Ingredients

Pastry

8 oz (225g) wholemeal flour
Good pinch of salt
4 oz (115g) very cold vegan margarine
Approx. 2 tablespoon cold water

Filling

1 lb (450g) fresh spinach, washed and shredded
2 tbsp vegetable oil
1 large onion, chopped
4 oz (115g) mushrooms, sliced
12 oz (340g) tofu, pressed to remove excess water
1/2 tbsp dried dill, or to taste
Fresh parsley
Season to taste
2 tbsp sunflower seeds

Method

• Start with the pastry: sift together flour and salt. Use finger tips to rub in the margarine until the mixture resembles breadcrumbs. Add just enough cold water to bind it to dough, then wrap in cling film and leave in the fridge for 30 minutes.
• Meanwhile, cook the spinach gently in a saucepan in a minimum of water, or preferably steam it, until just soft.
• Heat the oil and fry the onion until it begins to soften, then add the mushrooms and cook for a few minutes more. 
• Either mash the tofu, or blend it to make a thick puree. Add dill, plenty of finely chopped parsley and seasoning. Stir in the mushroom mixture and spinach.
• On a floured board roll out the pastry, then use it to line a medium-sized flan dish. Pour in the tofu, spinach and mushroom mixture, smooth the top and sprinkle with seeds.
• Bake at 190C/375F/gas mark 5 for about half an hour, or until the pastry is crisp. Serve hot.

Millet and Vegetable Risotto (serves 4)

Ingredients

4 generous handfuls of seasonal vegetables
3 tbsp vegetable oil
2 medium onions, finely chopped
14 oz (400g) millet
1 1/2 pints (850mls) water or vegetable stock
2 heaped tbsp vegan pesto
2 heaped tbsp tomato puree
Juice of 1 lemon
Salt and pepper
Large handful of nuts to garnish

Method

• Prepare the vegetables.
• Over medium heat sauté the onion in the oil until transparent. Add the millet grains and ensure that each one gets coated with the oil. 
• Add the water or stock. Bring to the boil and simmer for 10 minutes.
• Add the vegetables and continue to simmer until all the excess liquid has evaporated and the vegetables are tender. Add extra water if required but keep it to a minimum.
• Add the pesto, tomato puree and half the lemon juice. Adjust seasoning and add extra lemon juice if necessary. Serve and garnish with the nuts of your choice.

Vegan tomato & mushroom pancakes (serves 2)

Ingredients

140g white self-raising flour

1 tsp soya flour

400ml soya milk

Vegetable oil, for frying

For the topping

2 tbsp vegetable oil

250g button mushrooms

250g cherry tomatoes (halved)

2tbsp soya cream/milk

Large handful pine nuts

Snipped chives

Method

• Sift the flours and a pinch of salt into a blender. Add the soya milk and blend to make a smooth batter.
• Heat a little oil in a medium non-stick frying pan until very hot. Pour 3 tbsp of the batter into the pan and cook over a medium heat until bubbles appear on the surface of the pancake. Flip the pancake over and cook the other side until golden brown. You will make about 8.
• For the topping, heat the oil in a frying pan. Cook the mushrooms until tender, add the tomatoes and cook for a couple of mins.
• Pour in the soya cream or milk and pine nuts, then gently cook until combined. Divide the pancakes between 2 plates, then spoon over the tomatoes and mushrooms. Scatter with chives.

Soba Noodle & Edamame Salad With Grilled Tofu (serves 4)

Ingredients

140g soba noodles

300g fresh/frozen edamame (soy) beans

4 shredded spring onions

300g bag beansprouts

1 cucumber (deseeded, peeled & sliced)

1 tsp sesame

250g block tofu, patted dry & thickly sliced

1tsp vegetable oil

Coriander leaves

For the dressing

2tsp mirin

2tsp tamari

2tbsp orange juice

1 finely chopped red chili

Method

• Heat dressing ingredients in your smallest saucepan, simmer for 30 secs, then set aside.
• Boil noodles following the pack instructions, adding the edamame beans for the final 2 mins cooking time. Rinse under very cold water, drain thoroughly and tip into a large bowl with the spring onions, beansprouts, cucumber, sesame oil and warm dressing. Season if you like.
• Brush tofu with the vegetable oil, season and griddle or grill for 2-3 mins each side - the tofu is very delicate so turn carefully. Top the salad with the tofu, scatter with coriander and serve.

Falafel Burgers (serves 4)

Ingredients

400g can chickpeas, rinsed and drained

Garlic clove, chopped

Handful of parsley

1 tsp ground coriander

½ tsp chili powder

2tbsp sunflower oil

Toasted pita bread

200g tub tomato salsa

Green salad

Red onion – roughly chopped

Method

• Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth, then shape into four patties with your hands.
• Heat the oil in a non-stick frying pan, add the burgers, and then quickly fry for 3 mins on each side until lightly golden.
• Serve with toasted pitas, tomato salsa and a green salad.

Vegan, No Bake Peanut Butter Chocolate Crispies with Peanut Butter  ‘Fudge’

No Bake Peanut Butter Chocolate Crispies

Ingredients

1/2 cup all natural peanut butter (chunky or smooth)
1/2 cup brown rice syrup
2 tsp pure vanilla extract
1/4 cup unsweetened almond milk
1/2 cup sifted cocoa powder
1/4-1/2 tsp salt, to taste
3 cups crisp rice cereal
1/4 cup chopped unsalted peanuts
1/2 cup non-dairy chocolate chips

Dark Chocolate Coconut Peanut Butter ‘Fudge’

Ingredients
1 cup all-natural peanut butter
1/2 cup dark chocolate chips
1 tsp coconut oil
salt, to taste
1/3 cup unsweetened coconut + coconut for sprinkling (optional)

Method

• Line an 8 inch square pan with 2 pieces of parchment paper going each way.
• In a medium sized saucepan, stir together the peanut butter, brown rice syrup, vanilla, and almond milk together over low-medium heat. Once combined, slowly add in the sifted cocoa power and the salt. Stir over low heat being careful not to burn.
• Mix in the 3 cups of rice crispies and remove from heat. Now add I the 1/2 cup of chocolate chips and stir well. Spread this mixture into the square pan lined with parchment paper. Press down firmly and evenly. Place in the freezer for at least 10 minutes to firm up.
• Meanwhile, make the Dark Chocolate Coconut Peanut Butter by melting the 1/2 cup chocolate chips and coconut oil in a small bowl in the microwave for 30-60 seconds. Be careful not to burn. Now stir in the 1 cup peanut butter, 1/3 cup coconut (optional), and kosher salt to taste. Mix until completely combined.
• Remove the pan from the freezer when firm to touch and spread on as much of the Dark Chocolate PB ‘fudge’ as you prefer. Sprinkle with coconut if desired.
• Place in the freezer for 45-50 minutes until firm. Store in the freezer or fridge. 

Vegan Diet Health Benefits

Meats and cheese are high in saturated fat which can elevate levels of LDL cholesterol (the bad cholesterol) within the blood. These LDLs cause narrowing of the arteries, putting you at a higher risk of heart attacks and strokes.

Typically, a vegan will eat more lentils, beans and legumes. These are good for the heart because they contain soluble fibre which reduces cholesterol.

Lower rates of blood pressure as well as blood cholesterol levels.

Due to less animal fats, there is less fat in the diet and therefore easier to lose weight

More vitamins consumed generally, as more fruit, vegetables, nuts and seeds are eaten.

A vegan’s diet is higher in dietary fibre, magnesium, folic acid, vitamins C and E, iron and they tend to be lower in calories, saturated fat and cholesterol.

Lower risk of cardiovascular disease, obesity, type 2 diabetes, and some cancers.

Supporting the Immune System

COPPER

• Vital in the development and maintenance of immune system function.
• In a study of 11 malnourished infants who had copper deficiencies, copper supplements were given and the ability of certain white blood cells to engulf pathogens increased significantly after 1 month of copper supplementation.
• Copper can be found in various organ meats – especially liver. It can also be found in shellfish, nuts, seeds, wheat bran, cereals and whole grain products.

SELENIUM

• It is associated with impaired function of the immune system.
• A study on healthy and immunosuppressed people who were supplemented with sodium selenite for 8 weeks, showed an enhanced immune cell response to foreign antigens compared to those taking a placebo.
• Selenium can be found in brazil nuts, shrimp, crab meat, salmon, halibut and brown rice.

VITAMIN A

• Children who are mildly deficient in Vitamin A have a higher risk of respiratory disease, diarrhoea and mortality from infectious disease compared to children who are sufficient.
• Vitamin A supplementation decreases severity and incidence of deaths related to diarrhoea and measles in developing countries where deficiency is common.
• The vitamin can be found in cod liver oil, fortified breakfast cereals, eggs, butter and sweet potatoes.

VITAMIN E

• It is vital in the formation of antibodies.
• Lowers the risk of contracting upper respiratory tract infections, especially the common cold however has no effect on lung infections.
• Can be found in olive oil, soybean oil, corn oil, carrots and almonds.

ZINC

• Zinc maintains the integrity of the immune system.
• Zinc deficient people have an increased susceptibility to a variety of infectious agents.
• There is also an increased susceptibility to infectious disease in children like diarrhoea, pneumonia and malaria.
• The elderly are vulnerable to zinc deficiency.
• It can be found in oysters, crab meat, beef, pork and milk.

Detox Recipies

BREAKFAST

Berry blast porridge
Prep and cooking time: 5 mins - Serves: 2 people  
Can store in fridge

Ingredients
100g porridge oats
500ml soya milk or water
A handful of strawberries (quartered)
A handful of raspberries (whole)
100g redcurrants
4 teaspoons of Stevia
1 orange juice and zest

Method

• For the compote – Cook pre prepare redcurrants with stevia, fresh orange juice and zest.
• For the porridge – either, combine the oats with the liquid and bring to a boil in a pan and bring to the boil slowly. Or, put in bowl and microwave on high for 1 min 30 secs.
• Stir and divide into 2 bowls. Serve with the compote and add the fresh fruit if required.

Fruit smoothie
Prep time: 5 mins - Serves: 1 person

Ingredients
1 banana
200ml Alpro soya milk light
1 tbsp ground flax seeds
100mls coconut water
A few drops of natural vanilla
1 tsp of cinnamon
Honey or stevia
1 tbsp of protein powder

Method

• Once blended, sprinkle flaked almonds on top.

​

LUNCH



Goats Cheese Salad
Prep time: 15 mins - Serves: 2

Ingredients
50g pumpkin seeds
50g walnuts
50g sunflower seeds
2 tsp soy sauce
100g mixed salad leaves (washed)
1 pink grapefruit, peeled & segmented
1 avocado, peeled and diced
150g soft goat’s cheese
1 tbsp lemon thyme, chopped
4 tbsp olive oil
2 tbsp lemon juice
Seasoning

Method

• Preheat the oven to 180⁰C/375⁰F/gas 5.
• Toss together the pumpkin seeds and sunflower seeds with the soy sauce and roast for 15 minutes. When roasted, combine with the muesli for a nutty sprinkle.
• Combine the lemon thyme, olive oil, lemon juice and seasoning.
• To make the salad, divide the salad leaves between each plate. Add the avocado and pink grapefruit and spoon over the nut and seed mix.
• Top with the goat’s cheese, crumbled over and drizzle over the dressing.

​



Avocado couscous
Prep time: 10 mins - Cooking time: 25 mins - Serves: 6

Ingredients
2 avocados
300g couscous
1 tbsp lemon juice
1 x 220g can chickpeas – drained
1 red pepper, finely chopped
1 pomegranate
4 tbsp orange juice
2 tbsp virgin olive oil
2 tbsp chopped mint
1 tbsp flat leaf chopped parsley
100g toasted pine nuts

Method

• Cover the couscous with boiling water. Stir well, cover and leave to stand for 5 minutes. Separate the grains with a fork.
• Peel and stone the avocado and cut into chunks. Toss in the lemon juice.
• Mix together the avocado, chickpeas and pepper and add to the couscous.
• Split the pomegranate and remove the seeds (do this over a bowl to catch the juice) add the seeds to the couscous.
• Add the orange juice to the lemon juice and whisk in the oil. Add the dressing and herbs to the couscous and fork through. Serve with a sprinkling of pine nuts.

Kidney bean, vegetable and chorizo rice
Prep time: 20 mins - Cooking time: 10 mins - Serves: 4

Ingredients
1 onion (diced)
4 stalks of celery
1 tbsp olive oil
1 tsp coconut oil
1 large sweet potato (diced)
2 or 3 cloves of garlic
1 bottle of organic tomato passatta
1 tin of kidney beans
5cm chorizo sausage
Half a bag of spinach (washed)
1 yellow pepper (chopped)
Basil
Whole grain rice
1 tsp paprika

Method

• Dice the onion and sauté with the celery in the olive and coconut oil.
• Dice 1 large sweet potato and add to the pan with the garlic. Let is sweat for 5 minutes then add the tomato passate.
• Add the kidney beans and the chorizo and cook for a further 5 minutes.
• Add the spinach and chopped yellow pepper, let simmer and add the basil and paprika.
• When the spinach has wilted, serve with whole grain rice and a small salad.

DINNER



Chicken and roast vegetable pasta
Prep time: 10 mins - Cooking time: 15 mins - Serves: 4
This low-fat chicken pasta is a great alternative to salad, packed with proteins and nutrients.

Ingredients
4 chicken fillets, skinless & cut into chunks
1 red pepper, seeded & cubed
1 courgette, cut into chunks
1 red onion, quartered
2 firm tomatoes, halved
175g (6oz) gluten-free pasta
Salt and black pepper
1 tbsp oil

Method

• Put the vegetables on a roasting pan and drizzle with most of the oil. Season with salt and pepper and place under a hot grill for 5-10 minutes, turn occasionally until slightly charred and softened.
• Wipe a large frying pan with oil, heat the pan and add the chicken pieces.
• Cook on a high heat for 4-5 minutes, turning the chicken frequently until golden brown.
• Meanwhile, cook the pasta in a large pan of boiling water. Drain and return to the pan.
• Add the charred vegetables and chicken to the pasta and toss. Serve with a herb garnish.

Seven vegetable stir fry
Prep time: 15 mins - Cooking time: 10 mins - Serves: 6

Ingredients
250g pack Thai rice noodles
1-2 tbsp groundnut oil
A bag of pre-prepared stir-fry vegetables
1 inch fresh root ginger, peeled and sliced
4 tbsp sweet chilli dipping sauce/hoisin sauce
1 red chilli, deseeded & finely chopped
Handful each of mint and coriander, chopped
Soy sauce, to serve

Method

• Put the noodles in a large bowl and pour over enough boiling water to cover. Leave for 5 minutes whilst cooking the vegetables.
• Add 1tbsp of oil to a hot wok and stir-fry the pepper and ginger for 30secs. Add the sweetcorn, carrots and asparagus and stir-fry for 1 minute, then add the sugar snaps and cook for 1 minute.
• Mix in the chilli dipping or hoisin sauce and 4tbsp water, then add the red chilli, pak choi, breansprouts and spring onions and cook for 2 minutes.
• Drain the noodles. Toss with mint and coriander. Serve topped with stir-fried vegetables and soy sauce for seasoning.

Grilled mackerel with chilli and watercress salad
Prep time: 15 mins - Cooking time: 5 mins - Serves: 4

Ingredients
1 tsp crushed black peppercorns
2 tsp ground coriander
1 tbsp finely grated lemon zest
4 oranges
1 red chilli, deseeded and finely chopped
8 x 150g mackerel fillets (not smoked)
2 tbsp chopped coriander
110g watercress
1 small red onion, peeled and thinly sliced

Method

• Preheat the grill to high. Mix the peppercorns, coriander and lemon zest in a bowl. Grate the zest from half the orange and stir into the mixture with half the red chilli.
• Lightly cut the skin of the mackerel and press the mixture onto the fish. Place the mackerel on a grill rack and grill, skin-side up for 5 minutes. Sprinkle with chopped coriander.
• Meanwhile, segment the oranges. Peel away any white pith.

Divide the watercress between four plates and scatter with the orange segments, red onion and remaining chilli. Top with grilled mackerel.


Foods that boost the immune system
Yoghurt – the probiotics (live active cultures) in yoghurt are healthy bacteria that help keep the gut and intestinal tract free of disease causing germs.
Oats/barley – contain beta glucan which is a fibre with antimicrobial and antioxidant capabilities. This boots immunity and speeds wound heeling.
Garlic – contains allicin which fights bacteria and infection
Fish – selenium in shellfish in particular helps white blood cells produce proteins that help clear flu viruses out of the body
Tea – contains an amino acid which is responsible for immune boots in black and green tea.
Beef – contains zinc which is important for the development of white blood cells
Sweet potatoes – contain vitamin A which helps with the production of connective tissue in the skin
Mushrooms – increase the production of white blood cells

Autumn 2012 - Childhood Obesity

Obesity is caused by two main factors - an unhealthy diet consisting of too much sugar and fat (not enough fibre and carbohydrates) and not enough exercise to burn off the calories that have been consumed. Around 25% of boys and 33% of girls aged between 2 and 19 years old are in the overweight/obese category. The increased obesity levels have lead to a rise in many related diseases such as type 2 diabetes, which is normally related with much older people.

Many people claim that parents are to blame for their children's diet and weight; however this is not strictly true. Together with parental responsibility, there are many other influences such as the society we live in, the food industry, health care and schools. It is not fair to put the blame all on parents as they do not have complete control of their child’s diet at all times. For example, 8-16 year olds spend £549 million a year on sweets, crisps and fizzy drinks just going to and coming home from school.

Many things can be done to try and reduce the chance of your child becoming overweight. It has been researched that lack of sleep is related to obesity and that tired children pile on the pounds much easier than children who get enough sleep. Tiredness affects 2 hormones that control the appetite and therefore lack of sleep means a higher risk of eating more food. Eating in front of the TV also contributes to overeating as it becomes ‘mindless eating’. Ideally, you should be feeding your children foods that are high in fibre, protein and carbohydrates, low in sugar and fats, natural, not processed. (See table below)

Try to get your child involved in preparing food to improve their interest. Also make sure that they are doing regular daily exercise. Children aged between 5 and 18 should be doing at least 60 minutes of aerobic exercise per day and this should include moderate intensity exercise such as walking, vigorous intensity such as running or football, muscle strengthening activity such as sit ups or gymnastics and bone strengthening activities such as jumping or climbing.

Meal	Instead of this...	Give them this...
Breakfast	Large bowl of sugary cereal with semi-skimmed milk and a glass of sweetened fruit juice	Medium bowl of oatibix or oat cereal with semi-skimmed milk, a bit of honey and/or fruit. Or, a boiled egg and wholemeal toast
Morning break	Fizzy drink and a bar of chocolate	A piece of fruit such as a banana or apple
Lunch	Hot dog with fried onions, ketchup and a fizzy drink	Jacket potato with tuna or baked beans and chunks of cucumber/ carrot and a bottle of water. Can include a homemade muffin.
After school	Large packet of crisps	Small packet of mini chedders or a cereal bar like nature valley and a glass of semi-skimmed milk or yoghurt
Dinner	Spaghetti Bolognese with white pasta and a slice of apple pie with ice cream	Spaghetti Bolognese with whole-wheat pasta and salad. Plus a piece of homemade cake or apple crumble
Evening	Cheese and pickle sandwich with 2 slices of white bread and butter	1 slice wholemeal toast with whole-earth sugar free peanut butter or nutella

WINTER NUTRITION - Keep healthy during winter with these nutrition tips!

Vitamin C for winter colds

Why it’s important – vitamin c is vital for supporting the cells of the immune system as they use it to fight off unwanted microorganisms in the body. High levels of vitamin C need to be maintained in order to protect the cells from free radicals that come from bacteria, parasites and viruses.

Where it can be found – citrus fruits, dark green vegetables and other fruits such as strawberries and tomatoes.

 

Water for dry skin

Why it’s important – During winter, people tend not to drink as much water as they may not feel hot, or perspire as much as they would in the summer. However, water is important to keep hydrated. As well as not drinking enough water, dry skin can also be caused by cold and windy weather dehydrating the skin. Other signs of dehydration include headaches, lack of energy and feeling lightheaded.

Where it can be found – As well as drinking water, water is found in foods, however we should aim to drink 1.2 litres of fluids everyday.

Serotonin for dark day blues

Why it’s important – Serotonin is a ‘feel-good’ hormone and a normal level of it promotes feelings of happiness. Low serotonin levels can result in chronic fatigue, appetite/sleep disturbance, difficulties focusing and concentrating and low self-esteem.

Where it can be found – high quality carbohydrates such as whole grains - this includes sweet potato, pumpkins and squashes. Complex carbohydrates such as brown rice, potato and wholegrain pasta are also effective.

Vitamin D for bone health

Why it’s important – During winter months, there is less sunlight and people do not expose their skin as much as in summer. A lack in vitamin D is related to the increased risk in developing osteoporosis, fractures and particularly hip fractures later on in life. Vitamin D is essential for the proper absorption of calcium, bone development, control of cell growth and immune functioning.

Where it can be found – Fish is a very good source of vitamin D, the best fish is Atlantic Herring followed by salmon. Fortified cereals, oysters, salami, ham and sausages also contain decent amounts of the essential vitamin.

 

Liver cleansing after Christmas over-indulgence

After drinking too much alcohol or overindulging by eating too much food during the festive period, the liver can become overworked. It cannot process toxins and fat in an efficient way. There are many foods that can help stimulate the liver to clean toxic waste from the body.

Foods that cleanse the liver – Garlic is an excellent food for cleansing the liver as it activates liver enzymes and helps your body flush out toxins. Grapefruit is high in vitamin C and antioxidants that increase the natural cleaning processes of the liver. A glass of grapefruit juice will help the production of liver detoxification enzymes that help flush out carcinogens and other toxins. Other good foods for liver cleansing include beets, carrots, green tea and leafy green vegetables.

Natural live yoghurt for a healthy gut

Why it’s important – Natural live yoghurt contains active and living bacterial cultures (probiotics), which contribute greatly towards keeping a healthy gut. As well as aiding the gut, the bacterial cultures help to boost the immune system. The health benefits of the probiotics in natural live yoghurt are that they improve digestion, fight infection, have anti-cancer properties, promotes clear skin and improves cholesterol levels.

Where it can be found – most yoghurts say ‘made with live cultures’ however they need to be active. Look for yoghurts that have ‘contains live cultures’ or ‘contains live probiotic cultures’ in the ingredients. The specific cultures should also be listed, look out for: lactobacillus acidophilus, bifidobacterium longum, streptococcus thermophillus and lactobacillus bulgaricus