Most of us will have heard of food fermentation but what is it and why is it so good for us? Like many ancient practices that are now in vogue – meditation and yoga, to name just two – fermentation has been around for thousands of years, used in food staples such as bread, yoghurt and also in alcoholic drinks like beer and wine. However, here we’re discussing purely the health benefits of fermentation on foods, not alcohol. This ancient way of preserving foods with a short shelf life and adding flavour was before the advent of refrigeration.

Essentially, fermentation is the process of using naturally occurring microorganisms, such as bacteria or yeast, to convert carbohydrates to alcohol or organic acids.

What are the health benefits?

The bacteria that live in our gut are essential for healthy digestion, and fermented foods are brimming with beneficial bacteria that work to reinforce the good bacteria in our digestive systems. As some of the sugars and starches in food get broken down through the process, fermented foods are easier to digest. Fermentation can also increase the availability of vitamins and minerals for our bodies to absorb. Fermented foods contain both probiotics (aiding digestion) and prebiotics (supporting the growth of good gut bacteria) giving them antimicrobial, cardio-protective and antioxidant properties.

Hence the health benefits of fermentation are numerous and varied and are said to help manage and prevent diseases such as inflammatory bowel disease, cancer, and autoimmune disease.

Recent advances in the understanding of gut-brain interactions, and the effect of the microbiome on mental health, indicate that a healthy gut enables clearer thinking and can lift the mood. Most of us may have experienced some kind of brain-fog after a meal. The suggestion is that a condiment of fermented foods can alleviate this and not only improve our gut health but also our health in general. This is probably why fermentation has long been practiced around the globe.

Popular fermented foods

• Sauerkraut – a fermented cabbage that can be used in a range of recipes, popular in Germany and Poland
• Kimchi – traditionally made in the autumn, this Korean side dish of fermented vegetables often features cabbage
• Kefir – a cultured milk drink commonly made with cow’s milk but also made with other types of milk and substitutes including goat’s milk, rice milk, coconut milk or coconut water.
• Lassi – a traditional Indian and Pakistani drink, blending yoghurt, water, salt and spices
• Miso – this traditional Japanese paste made from fermented soybeans and grains consists of millions of beneficial bacteria

7 simple tips

1. Use fresh ingredients – Avoid bruised vegetables as they could cause a ferment to go bad.
2. Hygiene – Clean your vegetables. Wash your tools and hands with hot, soapy water before use.
3. Salt – A. Use the recommended amount of salt as per recipe. Salt is important to create an environment that is inhospitable for harmful bacteria to survive. B. Make sure the salt is evenly distributed. C. Use fine high quality sea salt. Do not use iodized salt or table salt as it contains additives that can make the ferment go bad.
4. Water – Always use either purified water or good spring water. Tap water contains chemicals like chlorine that inhibit good bacteria.
5. Submerge – Ensure all vegetables are well covered with salty water that no air can get to them and weigh the vege down with either a heavy glass or terracotta disc, or a clear, clean plastic bag filled with water.
6. Glass – Make your ferments in glass jars, not metal. Once the ferment has started avoid using metal tools to stir as it interferes with the fermentation process. Use a wooden spoon instead.
7. Stir the surface of the fermenting food daily to prevent mould from forming on the surface. If mould should start to form at the top, you can skim it off. Everything under the brine is still safe to eat. If mould develops under the brine, the batch is bad. Throw it away.

The post Fermentation – What are the health benefits? appeared first on Neals Yard Holidays Blog.

Easter is coming and the shops are already full of chocolate products, from eggs to bunnies. But as is increasingly known, there’s a healthier option that’s equally delicious: dark chocolate. The health benefits of eating dark chocolate, with a cocoa percentage of seventy percent or more (ideally 85 percent), mean the once-decadent sweet treat has now entered the mainstream. Certainly, here at Neal’s Yard Holidays we love our chocolate. Who doesn’t?

Ironically, dark chocolate was around long before the more mainstream milk chocolate. The Mayans in Central America are believed to be the first to discover cocoa as early as 900 AD, although research continues into earlier consumption. Our predecessors learned that the beans inside the cocoa pods could be harvested and made into a delicious drink and even used the beans as currency.

Centuries on, dark chocolate still feels decadent yet research into the health benefits proves that it can lower blood pressure and protect against heart disease. Dark chocolate is also one of the best sources of antioxidants, the flavanols from cocoa can improve blood flow to the skin and protect it against sun damage; and in one study (referenced by BBC iWonder) they were found to increase blood flow to an area of the brain that promotes memory.

And why stick to after-dinner chocolate? Organic raw cocoa is sugar-free (and free from other additives) and easiest to use in powder form, so sprinkle some over your breakfast porridge, cereal or smoothies or over frozen banana slices, for a sweet treat throughout the day. For some great raw cocoa recipes see Mother Nature Network, and here’s a video on how to make simple, vegan, gluten-free Easter eggs.

Whether you’re buying chocolate or cocoa powder, try to look for organic and certified fair trade brands so you’re helping ensure workers get a living wage as you help yourself.

Last but not least, dark chocolate contains phenylethylamine (PEA), which encourages your brain to release feel-good endorphins mirroring the feeling of falling in love. Fittingly, this is how most of us feel about chocolate…

Happy Easter!

Jo Fernandez is a leading UK travel journalist, with much of her career spent working for the London Evening Standard where she was Travel Editor until 2015. Now a freelance travel journalist and copywriter, she lives in Essex and has one daughter. As a travel expert, she still enjoys jetting off to write travel pieces, with favourite destinations including Mexico, Croatia and, of course, Essex.

The post Dark chocolate health benefits appeared first on Neals Yard Holidays Blog.

Last year’s wellness trends included the Danish concept of hygge, using coconut oil for pretty much everything and our old friend mindfulness.

This year’s trends focus on food, both as medicine and nutrition, better sleep and an awareness of the environment as we nurture ourselves. Read on for the key wellness trends to watch in 2018.

Nourish yourself and help the world
Protecting the planet will become an integral part of our wellness routines, meaning we help the environment as we help ourselves. Stock up on homegrown healthy foods such as linseeds, broccoli and pumpkin that don’t require air miles. Similarly, include sustainable and health-benefiting crops in their traditional forms such as chickpeas and lentils. This wellness trend goes hand in hand with…

Health and beauty outside and in
Vitamin C, for example, found in berries, sweet potatoes and dark leafy greens such as kale contains strong antioxidants that can help protect you from disease and slow the ageing process. When applied to the skin topically, vitamin C can reduce inflammation, suppress free radical activity and prevent the appearance of visible ageing.

Food used as medicine
Healing spices are increasingly being recognised as healthy alternatives to pharmaceuticals. Turmeric, which has been used in food and Ayurvedic medicine in Eastern cultures for centuries, will continue to be a key wellness trend in 2018. The fragrant golden spice’s anti-inflammatory properties are due to a compound called curcumin and early research has looked into the potential effect of curcumin on a range of conditions from pre-menstrual tension to Alzheimer’s disease. Wellness retreats with a strong focus on nutrition will continue to allow guests to find the best food for their needs.

Benefits of sleep
When public figures such as Amazon CEO Jeff Bezos and Google executive Jonathan Rosenberg admit they couldn’t function as highly as they do without eight hours a night (watch the video below for more on this) sleep becomes highly topical. Bedroom comfort and practices to help sleep range from smart mattresses that analyse REM cycles to sleep trackers but conversely the advice to power down all digital devices well ahead of lights out and using holistic relaxation techniques such as yoga nidra, restorative and yin yoga still remains sound advice. Look out for our upcoming blog on sleep.

Top Google exec shares his secret to a good night’s sleep from CNBC:

Healthy Ageing
Healthy-ageing holidays are also rising in popularity with spa-goers choosing spas and retreats which offer a combination of more pampering treatments such as facials with practices that aid menopause relief, all designed to help slow down the clock. Keeping youthful inside and out is key.

Try Tai Chi
Trend-led website Pinterest noticed a +189% rise in searches for Tai Chi in its top 100 trends for 2018. Naturally, Tai Chi will get more focus thanks to its potential to reduce stress, release pain and create harmony. Here’s a video that shows what this exercise can be like – in harmony with your body and nature.

Many of the wellness trends for 2018 are achievable and sustainable practices which you can find in our retreats.

Jo Fernandez is a leading UK travel journalist, with much of her career spent working for the London Evening Standard where she was Travel Editor until 2015. Now a freelance travel journalist and copywriter, she lives in Essex and has one daughter. As a travel expert, she still enjoys jetting off to write travel pieces, with favourite destinations including Mexico, Croatia and, of course, Essex.

The post Wellness Trends for 2018: Find out what’s hot appeared first on Neals Yard Holidays Blog.

There is no doubt about it. Veganism is on the rise. In 2016 there were over half a million vegans in Great Britain, that’s three and a half times as many as estimated in 2006, and that figure only looks to be increasing further still, as noted by the Vegan Society.

As the vegan movement continues to gain momentum, we consider is adopting a plant-based lifestyle beneficial for both your health and the planet?

Your health

According to the American Journal of Clinical Nutrition, vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamins C and E, and phytochemicals (biologically active compounds rich in fruits and vegetables), and lower in calories and saturated fat – great news! Many of these dietary factors are likely to be responsible for the statistics that show that vegans have reduced risk for high blood pressure, type 2 diabetes, and obesity, all of which are linked to cardiovascular disease and mortality (see MDPI on nutrients).

However, there are swings and roundabouts. Vegan diets have also been shown to be lower in omega 3 fatty acids, vitamin D, calcium, zinc, and vitamin B12 – all of which are vital for good health. Considerable care should be taken, as the outcome of long-term nutritional deficiencies can be severe. For example, vitamin B12 deficiency may increase cardiovascular risk factors and is associated with a wide range of neurological disorders. Therefore, when following a vegan diet it is essential that you get enough of these nutrients through specific vegan food sources, and for many, taking supplements is a wise idea. Also be aware that some nutrients are more readily available to the body when consumed in the form of animal products, such as iron and zinc, therefore it is advised that the intake for these nutrients be higher for vegans. Good sources of iron include lentils, beans and most dark green leafy vegetables like kale; see our blog on iron for more information. Sources of zinc include chickpeas, pumpkin seeds and quinoa.

The planet

Many of us take steps to being more environmentally conscious, such as using our own shopping bags and saying no to the plastic straw. However, are you aware of the environmental impact of the meaty meal on your plate?

The statistics on the devastating effects of animal agriculture are pretty shocking. According to the Vegan Society animal agriculture is one of the most significant contributors to climate change, responsible for at least 14.5% of global greenhouse gas emissions. It is said to be the most damaging activity the human race carries out. In a time when millions of people are affected by drought every year, the consumption of animal products is responsible for 92% of the water footprint of humanity. On top of that, it is also the leading cause of species extinction, ocean dead zones, water pollution and habitat destruction. Need we say more?

In a nutshell  

We certainly need to face up to the hidden costs of the food we eat, whilst also remaining clued up on the nutritional needs of our bodies. If you are thinking about taking a step towards going vegan, or any ‘restricted’ diet for that matter, a good rule to follow is; if you are cutting something out of the diet that has nutritional value, make sure you are replacing it with something that will give you those nutrients.
A diet rich in fruit, vegetables and wholefoods that have been minimally processed is undeniably beneficial for health and longevity. With special attention to certain nutrients, you can eat a totally plant-based diet that supports optimal health, whilst avoiding harm to animals and protecting the planet.

Fancy taking on the vegan challenge this January? Check out Veganuary.com

And here are some recipes to start you off. – Bon appetit!

The post Could going vegan be good for you and the planet? appeared first on Neals Yard Holidays Blog.

Free inflight meals used to be an essential part of flying. Possibly born from boredom and hunger, as opposed to a love of them. National carrier British Airways recently hinted that it may no longer provide economy passengers with free inflight meals on long-haul flights, following recent comments by Chairman Alex Cruz. This remains unconfirmed, however in January of this year their short haul flights ceased to provide a free meal. But BA didn’t partner with just any catering firm… it was M&S’ on-board range.

Free inflight meals RIP?

On the back of this news, flight search website Cheapflights was quick to compare 22 of the most popular airlines used by British travellers flying short-haul, finding that two thirds now charge for inflight dining, with average prices ranging from £11.80 to £13.60 for a sandwich and a hot drink.

While BA’s decision is certainly giving less to its passengers, for those of us with dietary restrictions, or who just find the high-altitude snacks overpriced and unhealthy, what are the options?

Healthy eating options when travelling

Many of us who are vegetarian or vegan may prefer to bring food from home than be at the culinary mercy of either an airport or an airline. This way you ensure you get a supply of healthy food to your taste. But remember to check whether it will make it through airport security. Always check the customs regulations of both the airport your are travelling from and your destination as something that was okay to carry on board may not be allowed on arrival. Gatwick states clearly that you can carry fruit, vegetables and all solid foods in your hand baggage. However, foods in sauces or with a high liquid content (such as sauces, pastes, soups and stews) cannot come through security and remember the 100ml rule.

DIY airline meals

For me the answer is, if possible, to eat as healthy and filling a meal as possible before boarding and then take on dry snacks along with bottled water. Think:
1. Hydration (e.g. grapes, apple slices, herb tea bags)
2. Protein (e.g. nuts, seeds)
3. Firm foods you can chew on (e.g. sliced vegetables, dried fruit).

If you forget or run out of time – life is never perfect – most airport branches of Boots sell fresh fruit pots, salads, rice cakes and protein bars.

Dine before you fly

Restaurant options at Gatwick include the Grain Store, which serves vegan and vegetarian meals as does Wagamama. Heathrow Airport’s website usefully lists which restaurants offer menus to cater for vegan, vegetarian, gluten-free, wheat-free diets and so on including Comptoir Libanais (also at Gatwick), with a vegetarian (vegan also but listed under their vegetarian icon) and gluten-free options. Leon has branches at Stansted and Heathrow (slightly reduced menu here) and offers vegan and vegetarian options with children’s versions surprisingly reasonable at £2.75.

What happens to our taste buds at 35,000 feet altitude?

In fact, if you can you may indeed wish to eat before you fly. Here’s why inflight food just does not taste the same as it does on the ground, even your own. The science behind it, and the solution to make it taste better, is quite surprising, see video:

And if you wish to know how to go about finding cheap flights, regardless of inflight meals, remember here are our 5 tips.

Bon voyage and happy eating!

Jo Fernandez is a leading UK travel journalist, with much of her career spent working for the London Evening Standard where she was Travel Editor until 2015.
Now a freelance travel journalist and copywriter, she lives in Essex and has one daughter. As a travel expert, she still enjoys jetting off to write travel pieces, with favourite destinations including Mexico, Croatia and, of course, Essex.

The post Free inflight meals could be a thing of the past: is this so bad? appeared first on Neals Yard Holidays Blog.

This flexitarian dish is so versatile and is perfect for beating the last of the winter blues.

Okay, so this isn’t strictly a carbonara per se, but during the cold months, why not try warming up with my delicious and creamy pumpkin “carbonara”, which is completely adaptable as a flexitarian meal, the new term for those adopting a part vegetarian lifestyle. This means my recipe is suitable for omnivores, vegetarians and vegans with a few simple ingredient swaps. Delicious!

One year, I grew a couple of giant pumpkins so we could carve them for Hallowe’en. The trouble was, they were so big that, even after making a jumbo pumpkin risotto to feed a small army with the carved eyes, teeth and a hole for the candles, we still had the remains of the displayed pumpkins. Not one to waste food, I took the carcasses home and battled with them, preparing them for the freezer for later use. I wasn’t sure how I was going to use up several kilos of pumpkin, but I remembered back to my childhood when I would make my ‘posh’ spaghetti hoops by combining freshly cooked spaghetti with a tin of cream of tomato soup. So why wouldn’t it work with pumpkin?

I worked on the theory that I would need a really thick pumpkin soup to stir the pasta into. When my first version of this dish finally pulled together, it was so satisfying, and notably, it was what I refer to as a flexitarian dish: something I can easily adapt for my vegetarian and vegan friends. And seeing as we were just talking about reducing meat intake in last months blog, I thought, why not share one of my recipes with you.

Recipe:

• 2tbs vegetable oil
• 1 medium white onion, finely dices
• 1 clove garlic, crushed or finely chopped
• 800g butternut squash or edible pumpkin, skin removed and cut into 1cm cubes
• 2tsp vegetable stock
• 400ml water
• 20g butter
• 1 packet of fresh sage (approx 20g), roughly chopped
• 1 slice of good quality bread (I have used Pain de Campagne, but ciabatta or sourdough would work well), crusts removed and finely diced
• 300g wholewheat or gluten-free spaghetti
• Parmesan to serve

1. In a large pan, heat the oil and gently fry the onion till translucent (around 5 minutes). Add the garlic and butternut squash and cook for a further 5 minutes till slightly soft. Add the vegetable stock and water, bring to the boil and allow to simmer with a lid on for 15-20 minutes, stirring occasionally.
2. In the meantime, heat a large pan of water and salt generously. Cook the pasta for 2 minutes less than the packet instructions. Reserve a cup of cooking water for later.
3. Once the squash mixture is soft, blend with a hand blender till smooth and silky. Season with salt and pepper to taste.
4. In a separate frying pan, add the butter, bread and sage and gently fry for 2 minutes till the croutons become golden brown and crisp.
5. Combine the cooked pasta with the squash puree and let it down with the reserved cooking water if required and cook over a low heat for a further 2 minutes. The sauce should stick to the pasta and coat it evenly. Add more reserved pasta water if required.
6. Serve the pasta in individual bowls and scatter with the sage croutons and grated parmesan.

Flexitarian Options

Satisfy meat eaters with the substitution of 100g smoked pancetta instead of the bread and butter, which is a delicious pairing with sage. Fry as before with the sage, but allow the natural fat to render from the pancetta rather than adding any extra oil.

Make this dish vegan by using a vegan friendly vegetable stock, use olive oil instead of butter and using a vegan parmesan-style substitute as a garnish at the end.

Make this dish suitable for a gluten free diet by substituting the pasta for a gluten free pasta, and choose a gluten free bread to make the crispy croutons.

The post My Fabulous Flexitarian Recipe appeared first on Neals Yard Holidays Blog.

Is it possible to have a healthy Christmas?

With the UK ranked as the second highest consumer of calories over Christmas dinner (pipped to the post only by 2 calories by the USA), it’s pretty easy to see why we don’t have healthy Christmas habits. But is there a way to stay on track during the feasting… I mean festive season? 

The UK is estimated to consume a whopping 3289 calories over Christmas dinner alone, the highest in Europe, almost double than of Lithuania (1885 kcal) and the Czech Republic (1940 kcal). Coupled together with the many Christmas parties in the lead up, the string of sedentary days of leisurely dining followed by the boozy New Year’s party, it’s no wonder why we can gain up to 5 pounds over the festive season.  So let’s talk tactics: here are my 12 days of Christmas tips for avoiding those extra sneaky pounds, and how to stay on track for a healthy Christmas.

Get enough sleep

We often burn the candle at both ends during the wind up to the big day, meaning we are more susceptible to colds and flus. Previous studies have shown that getting 8 hours or more sleep per night can reduce your risk of cold and flu viruses, so be sure to catch your 40 winks every night.

Eat breakfast

While I’m not suggesting croissants and full fat lattes are the way to go, having a healthy balanced breakfast can help you keep going during the day. Try to incorporate some healthy protein such as scrambled eggs or smoked salmon alongside complex carbohydrates to help keep you fuller for longer.

Avoid grazing

Attempt to avoid eating unplanned snacks during the day. Try making a rule such as only eating when sitting down. This can help you reduce mindless eating while chatting with colleagues, or cut down on high calorie canapés at parties.

Stay hydrated

Thirst can often be mistaken for hunger, meaning we can reach for the biscuits instead of the water bottle. Remember to drink at least 1.6 litres of water each day, so keep a bottle on you, or a glass at your desk so you can monitor how much fluid you are drinking.

Stay active

Try to be physically active, and earn your treats. All too often we sit on our bottoms for the majority of the Christmas period. Why not try taking a festive walk, or hit the gym while it’s empty at this time of the year.

Alco-no

Alcohol is high in calories, so it’s easy to blow your daily energy intake with a few Christmas drinks. Try adding ice to your drink to reduce the calories, or ask for a spritzer which is often lower in calories.

Buffet manners

Be selective at the buffet table. It is all too easy to start at one end of the buffet table and get to the other with a full plate and a cheeky sausage roll already in your mouth. So in preparation, scan the spread before you select. This way you can be sure to make healthier choices as you go along.

Eat your greens

Sometimes it’s hard to resist the roast potatoes and other festive fatty carbohydrate. So try to fill at least a third of your plate with vegetables, and swap roast potatoes for parsnips or even sweet potatoes. Or avoid roasting your tatties in unhealthy fats like goose fat, instead try healthy fats like rapeseed oil which is higher in mono- and polyunsaturated fats.

Pass the cream

Pudding such as Christmas Pudding are relatively high in fruit and low in fat. Help keep it this way by avoiding pouring cream or full fat custard. Instead serve it with low fat custard or yoghurt.

Clear the table

With family and friends over for dinners, it is easy to sit at the table all night picking at the uneaten food. Help your waistline by removing temptation out of harms way and putting the food away once everyone is finished, or move the conversation to a different room.

Treats should be treats

It’s easy to accidentally eat a whole tub of festive chocolates in one sitting. Resist the urge by providing a small handful while hiding the rest out the way – out of sight out of mind.

Only stuff the turkey

On Christmas day, only the turkey should be stuffed. It takes 20 minutes for our body to tell our brain that we’ve had enough food, so sit back and relax before heading for seconds, and enjoy a more healthy Christmas.

But most of all don’t worry if you over indulge over the holidays. Apply the principal of 80:20, where you only have to be good 80% of the time, with the remain 20% as treats. We can get back on the healthy wagon come 2017.

Wishing everyone a very happy and healthy Christmas!

The post Have yourself a healthy little Christmas appeared first on Neals Yard Holidays Blog.