Feed Your Skin Brighton Brunch

We hosted our first pop-up wellness workshop in Brighton! The theme was skin health and we presented our signature experience of sociable dining and sharing dishes to illustrate how key ingredients can support skin health, especially key in the summer months in protecting us from the UV rays.

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Our menu was designed for vegans and vegetarians using an array of ingredients to support skin health during the summer months. The following foods support skins moisture, thickness, structure and flexibility. Help provide protection from UV rays and are high in antioxidants to help fight any nasty free radicals that may damage the skin.

  • Omega 3 essential fatty acids
  • Walnuts
  • Maca Root
  • Avocados
  • Grapefruit
  • Red Peppers
  • Watermelon
  • Pumpkin Seeds
  • Cocoa

We were joined by a lovely group of women from the local area and the experience was captured by local photographer Daria Szotek (Instgram @daria_szotek)

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We host pop-ups in Brighton and Bristol all year round, to illustrate how food ingredients can help optimise our well-being and enhance bodily systems. We can create bespoke menus to suit personal requirements so get in touch if you would like us to cater for you at a wellness event.

Brighton Open House 6th July

Join us on Saturday 6th July from 11.30am – 1pm at Gemma’s house near Seven Dials in Brighton for a brunch of refreshments and healthy nibbles.

We believe food should be a pleasure, healthy eating should not be complicated, and that the best way to improve your health and well-being is to eat a balanced diet. We aim to inspire you in your kitchens, offer you short cuts and ways to reduce time prepping dishes, along with tasty ideas using the most nutritious ingredients.

We are passionate about bringing people together over good food and are looking for your help in shaping our business FEED. We will provide the healthy brunch, and ask for your feedback on our venture in return.

To quote Mary Berry on her recent Happy Place Podcast with Fearne Cotton –

“One of the joys of eating is to share it, sit down, and have a conversation” Click here to listen to the full episode.

All we ask is for a small £5 donation towards the event.

To book please click here to pay and contact Gemma to confirm your place. She will confirm the address, plus answer any questions. When you book, do confirm any dietary requirements.

Hope to see you there!

Gemma & Sarah x

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About FEED

We host delicious workshops all year round in Brighton and Bristol along with offering 121 nutritional plans. With a background in advertising, marketing and events, we have a wealth of experience in curating experiences for global brands.

We totally understand the pressures of daily life and the effect they can have on our overall well-being. We offer simple, cost effective, healthy, nutritious solutions to help you in your daily lives.

We aim to empower you to live well through food.

To follow us on Instagram click here.

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Kale, Soybeans & Toasted Oats

Feed Your Happy with this easy addition to wilted kale. It’s super easy! Don’t worry about quantities either. We’ve just given a guide.

Ingredients

  • 1 whole kale
  • Cup frozen soybeans
  • Cup of whole grain oats
  • Crushed hazelnuts (a handful)
  • 1 clove of garlic sliced

Method

Firstly prep your kale. We much prefer the whole type, as you can simply strip of the stalk and retain all the leaves. Wash, drain, and roughly chop.

Simmer your soybeans in a saucepan, following the packet instructions. Drain.

Heat a teaspoon of coconut oil in a small frying pan and once hot throw in the oats and the hazelnuts moving them around the pan quickly until they go a nice golden colour. Then take them off the heat and place to the side.

Next take a medium saucepan (non stick) and heat. Once warm add a little coconut oil and once hot add the sliced garlic. After 1 minute throw in the kale along with the soybeans and put a lid on the pan so the kale wilts down.

Once cooked to your liking, take off the heat and serve on a platter with the toasted oats and hazelnuts sprinkled on the top. Season and serve!

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Photo by Laura Johnston on Unsplash

Feed Your Happy Foods

Here we are… it’s January! The start of a new year. This month we move into our Feed Your Happy season. We’re talking foods to help boost your mood!

Our key HAPPY ingredients are foods which are rich in tryptophan, an amino acid that is a precursor to our happy hormone serotonin. Essentially, tryptophan helps our body produce and balance serotonin. Below you will find a snapshot of some of these ingredients along with a list of all of them. Try and add a few good sources into your diet daily! Luckily some can literally just be eaten raw which is the best way. And always chose organic wherever possible.

  • Bananas
  • Oats 100% whole grain
  • Soya beans (organic)
  • Beans and legumes
  • Sweet potatoes
  • Sesame seeds, cashews and walnuts
  • Chicken (organic)
  • Wild caught salmon
  • Eggs (organic free range)

Quick HAPPY food ideas:

  • Homemade hummus
  • Sliced banana dipped into a nut butter
  • Roasted sweet potato with a tahini dressing and wilted greens
  • Sweet potato omelette – using any leftover roast sweet potato
  • Bean and soya bean salad with roasted wild salmon
  • Whole roast chicken cooked with a whole lemon in the cavity served with roast sweet potatoes

Be confident and simply choose recipes using the key ingredients!

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In our shot here for the roast chicken, we mixed some organic butter with salt, pepper and turmeric and pushed it under the skin before roasting. It gave the skin a beautiful bright yellow colour and subtly flavoured the flesh of the breast.

Miso seaweed broth

Recently we’ve got into a routine of roasting an organic chicken every few weeks to use the bones to make a soothing chicken bone broth!

Bone broth packed with nutrients and is collagen rich. Collagen is a key protein that makes up our bones, tendons, and skin, a really great way to help support our overall bodily structure including our gut! Bone broth is so beneficial in so many ways – if you want to know more check this out: https://draxe.com/bone-broth-fast/

Along with its generous goodness and nutritional support its super versatile – you can use it as a stock for any soup. One of our favourite ways to use the broth is with miso. Miso is made from fermented soybeans, an excellent source of good bacteria – another gut loving food. In this recipe we used unpasteurised fermented whole soy paste with brown rice.

Another key nutritious ingredient is seaweed, we used seaweed spaghetti. Seaweed is known for its immune boosting properties and rich in minerals and vitamins (you can use any seaweed you can get your hands on – a good health food shop will stock).

This recipe simply bursts with immune boosting properties!

Lastly, you can totally experiment with the ingredients and just use what veggies you have at home – no rules, just play around! Oh and we love to add anything that’s leafy green for a further nutrient boost!

Ingredients:

  • 1 x tablespoon of coconut oil
  • 2 x leaks sliced
  • 80g mushrooms (any kind) sliced
  • 2 teaspoons of grated ginger
  • 1 x red chili chopped
  • 1 x garlic clove crushed
  • 500ml chicken bone broth
  • 2 x tablespoons of miso paste
  • 1/2 – 2/3 of a cup of sea spaghetti
  • 2 x radishes chopped
  • Soba noodles – optional
  • 50g of soy beans
  • Seed mix for the top (roasted seeds – you can use any kind, we used pumpkin seeds, ground flaxseeds, sesame seeds and roasted buckwheat. Roast in the oven with coconut oil or dry roast on the hop)

Method:

  1. Rinse the sea spaghetti and soak in water for 10mins. One soaked rinse again until the salty taste has disappeared, and set aside.
  2. Heat the coconut oil and add the leeks and cook for 2-3 mins until softened. And the mushrooms, ginger, chili and garlic and cook for a further minute.
  3. Add the bone broth and miso paste and bring to a boil, simmer for 5 minutes.
  4. Add the soybeans and soba noodles if using, cook for a further 3-5 minutes (time dependent on the soba noodle cooking instructions – refer to packet instructions).
  5. Add the spaghetti seaweed and cook for a further minute.
  6. If you want to add any green leafy veggies – simple wash, chop and stir in with the seaweed.
  7. Top with the radishes (and toasted seeds) and its ready to serve!

A big loving immune boosting hug in a bowl. 

Bone Broth Tip: Make the broth in a slow cooker, really easy and can cook away while you’re sleeping!

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Mackerel Ceviche

It’s pretty much the last of our summer posts. It’s now September and along with the shift in weather we at Feed are moving into our next topic – Winter! So here’s one of our favorites – ceviche! Ceviche is essentially a seafood dish where the fish is ‘cooked’ through marinading in citrus juices. As mackerel is quite a rich fish it really pairs nicely with the fresh, tart flavours in a ceviche. It’s also surprisingly quick to make, and can be made in less than half an hour. The only real important thing is that you have a good quality fishmonger to hand, who can provide the freshest mackerel, caught that day or overnight. Check out our previous mackerel post on the health benefits too of this wonderful local fish to our British shores!

Ingredients

  • 1 x lime squeezed
  • ½ lemon squeezed
  • ½ red onion diced small
  • 1 x red chilli diced very small
  • 2 x peach or mango diced medium
  • 1-2 tomoatoes diced medioum
  • ¼ cucumber diced medium
  • 2 x whole mackerel fillets **must be freshly caught that day, check with your fishmonger**
  • 1-2 little gem lettuce or other leaves whole, washed and dried
  • 20g coriander, washed, dried

Method

  1. Mix the lime, lemon, red onion, chili
  2. Dice the mackerel into small cubes
  3. Add the mackerel to the marinate and set aside for 15 minutes, or until the mackerel turns white
  4. Whilst the mackerel is marinating, lay out the lettuce leaves on platter
  5. Scatter the tomatoes, peach/mango and the cucumber over the top
  6. Spoon over the mackerel ceviche
  7. Garnish with the coriander and some black pepper, serve

Enjoy!

 

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Red Cabbage Slaw

We love this recipe – super quick and versatile, you can eat it for lunch, as a side with dinner or munch at any time for a snack! Plus you can pretty much add in anything you like! As well as its versatility the core ingredient is the humble red cabbage and we simply don’t eat enough purple, so a great way to up those vital phytonutrients you find in purple foods.

Ingredients

  • 1/4 to 1/2 red cabbage
  • 2 to 3 carrots
  • Any nuts for topping and added crunch

Dressing

  • 1 tablespoon of tahini
  • 1 garlic clove, chopped
  • 1 teaspoon of dijon mustard
  • 1 lemon
  • 2 tablespoons of water (you can increase depending on the consistency you like)
  • Salt and pepper to season

Method

  1. Wash and dry all the ingredients
  2. Make the dressing first. Combine all the ingredients in a bowl and whisk together, you can add more water to reduce the consistency (you can also blend all the ingredients if you prefer)
  3. Grate the carrots and add to a large bowl
  4. Finely chop (or using a mandolin) the red cabbage add to the bowl with the carrots
  5. Add the dressing to the bowl with the chopped carrots and red cabbage, mix, add the nuts and serve

About purple fruits and vegetables

They contain a phytonutrient called anthocyanins which is an antioxidant that helps fight oxidative stress.  Oxidative stress is when free radical activity and antioxidant activity in the body is out of balance. Free radicals are helpful but we need them in balance. Put simply we need to eat as many antioxidant foods as possible to support our bodies. The more colours we eat from fruit and vegetables the wider the range of  different types of antioxidants we will eat having many beneficial effects, helping to protect us.

Eat the rainbow!

 

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Mighty Mackerel

We love mackerel! It’s such a tasty fish and its packed full of omega-3, which is essential for our skin at this time of year. We’ve mentioned omega-3 quite a lot recently… so what is it and what does it do?

Omega-3 is a polyunsaturated fatty acid that is crucial to our diet and our body does not make it, therefore it is defined as an ‘essential fatty acid‘ – we must eat it! There are many health benefits to omega-3 fatty acids supporting multiple organs in our body including our heart, eyes, skin, brain and more!  It is also known for its anti-inflammatory properties helping to reduce inflammation. Inflammation can be the root cause of many illnesses! Lots of us just don’t eat enough of it – if you take anything away from this little post please aim to eat more omega-3! Just 2-3 portions of fatty fish a week (wild is best). Other great sources include walnuts, flaxseed (freshly ground to eat is best) and chia seeds.

Here’s a lovely tasty, simple way to eat mackerel. Ask your fishmonger to fillet it for you. We sourced ours from Spiny Lobster, Whiteladies road in Bristol.

Mighty Mackerel Salad

Serves 2-4

Ingredients

  • 2 whole mackerel, filleted
  • 2 x courgettes (we used green and yellow)
  • Spinach leaves – washed and dried
  • ½ red pepper
  • 100g black beans (soaked if using tinned)
  • Fresh mint (about 20g), thinly sliced
  • Dressing: 2 tbsp Coconut yogurt mixed with half squeezed lemon, 1 crushed clove of garlic, salt and freshly ground black pepper

Method

  1. Using a peeler slice the courgette length ways
  2. Dice the pepper into small dice
  3. Make the dressing by combining the ingredients above
  4. Warm a griddle pan so its hot
  5. Add the courgettes and char slightly, moving them around the pan (you may have to do this in batched)
  6. Set the griddled courgettes to the side
  7. Put a little oil onto the mackerel’s skin side and season with salt and pepper
  8. Griddle the mackerel skin side down for 3 minutes, turn carefully using a spatula and griddle the flesh for a further 3 minutes (don’t despair if you lose the skin but try and keep it intact!)
  9. Assemble the salad in a big bowl or on a platter, scatter over the black beans, spoon dollops of the dressing on top and serve with the warm mackerel on top and scatter with the mint
  10. Serve immiediately!

 

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Here’s some other lovely ways to make use of griddled courgette (which will last a good few days in the fridge) in summer salads.

Mix with:

  • Cooked frozen and cooled soya beans and garden peas, sliced spring onion and chopped parsley
  • Good quality mozzarella torn up, extra lemon (preserved if you have it!), chopped garlic, chopped mint and plenty of black pepper
  • Bulgar wheat, chili flakes, chopped red pepper and red onion
  • Blanched broccoli florets, toasted almond flakes and parsley
  • Grated carrot, grated red cabbage, tossed in a tahini, garlic, lemon dressing with toasted seeds

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Simple Celery, Lemon and Courgette Shot

This refreshing, zingy shot is great in the morning to kick your body into action and wake up your organs! Its best if you have a juicer so you only take the juices from the ingredients but if you don’t mind the bulkier texture you can always use a blender.

Drink immediately to consume the maximum nutrients!

Ingredients 

  • 5-6 Celery sticks
  • 1 Courgette
  • 1 Lemon (peeled)
  • Ginger (optional)

Method 

Simply feed everything through the juicer and serve immediately!

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Simple Raw Chilled Summer Soup

We love a blender. It’s a super quick way to get gorgeous nutritious veggies into your body in no time! The only important thing we recommend is that you use the best local, fresh, organic vegetables. We use Riverford. They have local farms around the country and deliver them weekly in a box, sometimes grubby and always plastic free!

Ingredients

  • 5 x ripe tomatoes
  • 1/2 red pepper (seeds removed)
  • 1/2 green pepper (seeds removed)
  • 1/4 cucumber
  • 1/4 white onion
  • 1 thick slice of slightly stale bread
  • 1-2 garlic cloves (depending on how garlicky you can take it!)
  • 1/2 tsp of cayenne pepper (add more if you like a real kick)
  • 1/4 tsp of cumin
  • 1 tsp of cold pressed vinegar, red wine or cider

To serve

  • Small cubes of cucumber and pepper
  • Basil leaves
  • Seeds and crushed nuts

Method 

  1. Wash and dry all the ingredients
  2. Roughly chop the vegetables and put them in your blender, with the spices and season, add a glass of cold water and an ice cube
  3. Blend
  4. Serve in small bowls and sprinkle on the garnish

Did you know that tomatoes contain the amazing phytonutrient lycopene. Lycopene gives tomatoes its red pigment and is a powerful antioxidant that helps fights toxins – aim to include red colour vegetables in your diet daily.

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