https://www.theatov.com/the-micronutrient-blog daily 0.75 2020-02-23 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505126733603-JWVN6OW3VTZ945Y0H5QI/Image-1+%2853%29.jpg The micronutrient blog https://www.theatov.com/the-micronutrient-blog/2017/6/28/going-plant-based monthly 0.5 2017-09-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500385016861-ZKH8EAQRECY9D385WAMV/image-asset.jpeg The micronutrient blog - What the bloggers aren't telling you about going plant based Micronutrient deficiency https://www.theatov.com/the-micronutrient-blog/2017/6/30/vitamin-d-should-we-believe-the-hype monthly 0.5 2017-10-05 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500384653981-SGT3XFWUQY1NR4Z1AHEM/image-asset.jpeg The micronutrient blog - Vitamin D. Should we believe the hype? micronutrient deficiency https://www.theatov.com/the-micronutrient-blog/2017/7/18/whole-ly-nutritious-the-low-down-on-wholegrains monthly 0.5 2017-09-12 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500388170662-B6A8WOCXFZAM8LF0A7UT/image-asset.jpeg The micronutrient blog - Whole-ly nutritious – the low down on wholegrains Micronutrients list https://www.theatov.com/the-micronutrient-blog/https//www.theatov.com/blog-page-url/2017/7/26/new-post-title monthly 0.5 2017-09-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1501242405604-2BJC0RDIFZTMM48PGQJS/image-asset.jpeg The micronutrient blog - Red meat. Friend or foe? micronutrient deficiency https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1501242349745-ENJB396UAPEMGPH1KK74/meat-1284178_640.jpg The micronutrient blog - Red meat. Friend or foe? Micronutrient deficiency https://www.theatov.com/the-micronutrient-blog/https//www.theatov.com/blog-page-url/2017/7/26/new-post-title-1 monthly 0.5 2018-09-12 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502296389211-5EPRF34BKZC6M9ED3DA5/image-asset.jpeg The micronutrient blog - Micronutrient deficiencies. A thing of the past? Micronutrient deficiency https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502296640151-8H0TQ6MSVJ77X7UDBR5N/image-asset.jpeg The micronutrient blog - Micronutrient deficiencies. A thing of the past? Micronutrient deficiency https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502296523696-G2HPJU79CH3Z3DPZSIMB/image-asset.jpeg The micronutrient blog - Micronutrient deficiencies. A thing of the past? Micronutrient deficiency https://www.theatov.com/the-micronutrient-blog/https//www.theatov.com/blog-page-url/2017/7/26/new-post-title-2 monthly 0.5 2017-09-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502706132686-FFFRP5TTJA1CNQ9QJI23/image-asset.jpeg The micronutrient blog - Nutritional enrichment and fortification. What they mean, what they do, and why they matter. Micronutrients list https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502705992779-YZVSH1EQY7E0SZ2OGYW9/image-asset.jpeg The micronutrient blog - Nutritional enrichment and fortification. What they mean, what they do, and why they matter. Micronutrients list https://www.theatov.com/the-micronutrient-blog/https//www.theatov.com/blog-page-url/2017/7/26/new-post-title-3 monthly 0.5 2018-01-24 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1503334145195-URTCB21CNNQ1NTQ58PU2/seaweed-1498957_640.jpg The micronutrient blog - Vitamin B12. What's the deal? https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1503334256908-RBRRCKWLYUC48DIHRK9D/IMG_2364+%282%29.JPG The micronutrient blog - Vitamin B12. What's the deal? Micronutrient examples https://www.theatov.com/the-micronutrient-blog/https//www.theatov.com/blog-page-url/2017/7/26/new-post-title-4 monthly 0.5 2017-09-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1503504193663-IF9PFUSBZSF2ZJ7FS7SN/livestock-384628_640.jpg The micronutrient blog - Organic food. Nutrient dense or marketing hype? Micronutrient examples. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1503504237363-JE7CTC0CXGX500HXEEVK/carrots-2485051_640.jpg The micronutrient blog - Organic food. Nutrient dense or marketing hype? Micronutrient list. Examples of nutrient dense foods. https://www.theatov.com/the-micronutrient-blog/https//www.theatov.com/blog-page-url/2017/7/26/new-post-title-5 monthly 0.5 2017-09-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1503505101534-DJ8LO5W4NZXH9IJ8G8HQ/IMG_2440.JPG The micronutrient blog - Love food hate waste? Banana, raisin and walnut bread meets cake thing -a great way to use up any nanas that have seen better days. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1503505253071-IRM95W0ZT4E0CJJP0FKP/eggs-1887395_640.jpg The micronutrient blog - Love food hate waste? Micronutrient list https://www.theatov.com/the-micronutrient-blog/ejtw3bjtjfrgg4e9w6chgcll4kgj73 monthly 0.5 2017-09-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505121494747-81E35Y2FL7EMAHEV6DGL/IMG_2386.JPG The micronutrient blog - Can taking multivitamin supplements ever be bad for you? vitamin supplements micronutrient deficiencies multivitamins https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505122055046-56WMTONR4JIKHP8IWFTP/pills-2333023_640.jpg The micronutrient blog - Can taking multivitamin supplements ever be bad for you? multivitamins vitamin supplements The A to V micronutrient deficiencies https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505121786066-PSAE3B8PDLW68P9K4YR5/DSCF6802.JPG The micronutrient blog - Can taking multivitamin supplements ever be bad for you? vitamin supplements The A to V https://www.theatov.com/the-micronutrient-blog/kkt3b662wn7ebrfbltkbm7r3mcxedh monthly 0.5 2017-09-25 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505985795608-85PP4YENWXSX4GAZ1AHI/Image-1+%2864%29.jpg The micronutrient blog - Should I cut out fruit because of the high sugar content? The A to V. Micronutrients in fruit. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505986053146-88GX0AWPS1WRIDHUT0X8/fruit-525465_1920.jpg The micronutrient blog - Should I cut out fruit because of the high sugar content? The A to V. Micronutrients in fruit. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505985928473-M13U787PPKGSZUYPNFH2/IMG_2386.JPG The micronutrient blog - Should I cut out fruit because of the high sugar content? The A to V. Vitamins and minerals in fruit. https://www.theatov.com/the-micronutrient-blog/5gblnsnmftweayh7569ldxzkktdh7m monthly 0.5 2017-10-05 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1506072277970-AOKV7K4G7VTZTUISDOVK/yellow-sunflower-403172_640.jpg The micronutrient blog - Putting the spotlight on vitamin E The A to V. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1506071996334-RBL5Q1TDBP0I7JTAMBQB/Image-1+%2867%29.jpg The micronutrient blog - Putting the spotlight on vitamin E The A to V. Foods rich in vitamin E. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1506072095098-ZSPVVSVJV37DGIP8RILX/Image-1+%2868%29.jpg The micronutrient blog - Putting the spotlight on vitamin E Small person, GINORMOUS olive trees. https://www.theatov.com/the-micronutrient-blog/j8zxgam75s6xanznfbermh25fyxbp4 monthly 0.5 2017-11-15 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1510512177299-FY0RU68GED57Z7K4BMCF/IMG_2926.JPG The micronutrient blog - Putting the spotlight on vitamin K; why K is for kool Sources of vitamin K https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1510512275587-5ZMMFUGTELJXVKK2QFSH/Image-1+%2883%29.jpg The micronutrient blog - Putting the spotlight on vitamin K; why K is for kool https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1510512073887-J48T5PCB79I8ZQW3AKY9/intestines-293929_640.png The micronutrient blog - Putting the spotlight on vitamin K; why K is for kool Vitamin K https://www.theatov.com/the-micronutrient-blog/5d4hm8ghpzzk2nkwellw26pacltffy monthly 0.5 2017-11-26 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1511708919961-4G76F6V7YYWPRB3JB1M2/IMG_3244.JPG The micronutrient blog - Protein. How an essential nutrient became a diet fad. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1511708953773-C2P466VJL9MNOPG77B2B/IMG_2506+%281%29.JPG The micronutrient blog - Protein. How an essential nutrient became a diet fad. https://www.theatov.com/the-micronutrient-blog/cg3pcj2k7wactc2fpt243e8a33278w monthly 0.5 2018-02-01 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1513792801557-QVMYVKSJIBP88YB7B6DZ/pregnant-2640994_640.jpg The micronutrient blog - Spotlight on vitamin B9, the artist also known as folate (oh, and folic acid. Too many names...). Foods rich in folic acid https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1513792888194-X7ZQNB4U7TQV6G1S8AOO/kale.jpg The micronutrient blog - Spotlight on vitamin B9, the artist also known as folate (oh, and folic acid. Too many names...). Foods rich in folate https://www.theatov.com/the-micronutrient-blog/gdtdfwm989bzx7e3y53g7zn5sasdtc monthly 0.5 2018-01-10 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1514975121316-CWIDE179L7287S0HDAJL/IMG_3485.JPG The micronutrient blog - Why food is not just fuel Me, chowing down on pasta in Italy. To be honest, I could still use a bib.... https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1514975251444-ODZWV8ZK2YPQTZ6WP71J/theravada-buddhism-1856677_640.jpg The micronutrient blog - Why food is not just fuel For a micronutrient rich diet. Vitamins and minerals. https://www.theatov.com/the-micronutrient-blog/vitamins-and-minerals-basics monthly 0.5 2018-10-03 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1518615592805-M512AQISMCLEAITNWSCQ/lemon.jpg The micronutrient blog - Going back to basics - what actually are vitamins and minerals? https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1518615312911-E5PRS2SODAPVL3VZYEFY/fruit-525465_1920.jpg The micronutrient blog - Going back to basics - what actually are vitamins and minerals? What do vitamins and minerals do for your body? https://www.theatov.com/the-micronutrient-blog/3pmcjw3lr9hm6gc64ercnpe6c7a86b monthly 0.5 2018-02-24 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1519323822738-M6AZ2O3LTXSW7AJEUOH6/acupuncture-906144_640.jpg The micronutrient blog - Herbal supplements. Harmless or harmful? Supplements, nutrition, evidence https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1519324074910-JQBCYOSBRGSQ2ESCUPZD/IMG_3637.JPG The micronutrient blog - Herbal supplements. Harmless or harmful? https://www.theatov.com/the-micronutrient-blog/what-is-a-sustainable-diet monthly 0.5 2018-10-04 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1538561884131-GAIAHLOCSXR4B2R87JYZ/barilla+pyramid+diagram.jpg The micronutrient blog - What is a sustainable diet? Diagram from Ruini LF, et al. Working toward Healthy and Sustainable Diets: The “Double Pyramid Model” Developed by the Barilla Center for Food and Nutrition to Raise Awareness about the Environmental and Nutritional Impact of Foods. Front Nutr. 2015 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1538561749442-N50T9LGAS42EWTN9CTJW/sustainable+diet+flower.jpeg The micronutrient blog - What is a sustainable diet? Diagram from Johnston JL, et al. Understanding Sustainable Diets: A Descriptive Analysis of the Determinants and Processes That Influence Diets and Their Impact on Health, Food Security, and Environmental Sustainability. Adv Nutr. 2014 https://www.theatov.com/the-micronutrient-blog/iodine monthly 0.5 2018-11-24 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1540743866264-XZXNQK882G8QG7S40I97/seaweed-1498957_640.jpg The micronutrient blog - Iodine deficiency. Do we need to worry? Seaweed is rich in iodine https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1540743967702-D8MPUNZWKGNVLJN7KRYA/IMG_4081.JPG The micronutrient blog - Iodine deficiency. Do we need to worry? dairy is a source of iodine https://www.theatov.com/the-micronutrient-blog/mpdykc5yyznyzfzarwns3mjh5yh7t4 monthly 0.5 2020-03-18 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1584550247131-VOVQHFWVDEOCVDINNXB8/EU+organic.jpg The micronutrient blog - Ecolabels. Fad or the future? https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1584550315633-ZAFZVKBTZ0UMH83INWF7/fish.jpg The micronutrient blog - Ecolabels. Fad or the future? https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1584550418604-81VREYZ0INX41S92HCMH/countryside-2326787_640.jpg The micronutrient blog - Ecolabels. Fad or the future? https://www.theatov.com/the-micronutrient-blog/tag/multivitamins%3B+supplements%3B+vitamin+B monthly 0.5 https://www.theatov.com/vitamins-guide-nutrition daily 0.75 2018-07-24 https://www.theatov.com/what-do-vitamins-and-minerals-do daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499790539744-UZW7BNZHBJKHNQJOV7NY/image-asset.jpeg What vitamins and minerals do for our bodies A list of the essential micronutrients - a guide to vitamins and minerals https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499790140390-8R6EU8HFNEYH6Y3LGHA0/image-asset.jpeg What vitamins and minerals do for our bodies Do we need supplements to hit vitamin and mineral RDA's? https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499790481201-688XHP70754NFN32J019/medical-1903114_1280.jpg What vitamins and minerals do for our bodies Examples of vitamin and mineral deficiencies, as well as vitamin and mineral toxixity https://www.theatov.com/contact-the-a-to-v daily 0.75 2020-04-13 https://www.theatov.com/recipes-for-a-nutrient-dense-diet daily 0.75 2020-04-13 https://www.theatov.com/the-a-to-v daily 1.0 2019-06-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499864403752-PZRYNBH239JO9NYL5LH8/image-asset.jpeg The A to V https://www.theatov.com/roast-harissa-cauliflower-with-carrots-fennel-and-red-onion daily 0.75 2018-10-01 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500892271230-UNGKTOGCA3D220TZEPVS/IMG_2261.JPG For a micronutrient rich diet - Method Place your chopped vegetables into an oven dish, and add your spices and olive oil. Mix well, and place in the oven at 200 degrees for 40-50 minutes, or until cooked through (use a knife to make sure the carrots are done). Meanwhile, combine your tahini sauce ingredients in a bowl or ramekin. You’ll need to stir for at least 30 seconds until it has a pale beige consistency. Don’t be alarmed if it separates initially, just keep stirring and all will be well! When the roast vegetables are done, turn off the oven and add in your preserved lemon, coriander and sultanas, mix, and put it back in the oven for a further 3-5 minutes. Spoon over your tahini sauce, and serve with a sprinkling of coriander. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1498127254884-TTFBA8N2V5FHLJMJBUK6/IMG_2260.JPG For a micronutrient rich diet https://www.theatov.com/vitamin-c-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1561129086870-BYO4JA6AT99SHFLQCY3D/citrus-1299776_1280.png the famous one What does Vitamin C do in the body? https://www.theatov.com/vitamin-d-in-food daily 0.75 2019-06-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499764611353-5RVKKZVGFR44P9LVBJ2G/icon-2026950_1280.png the one that plays hard to get What does vitamin D do in the body? What foods are rich in vitamin D? https://www.theatov.com/vitamin-a-guide daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499764951463-LU917EXN18WIDZXH7NWB/eye-2387853_1280.png the one that’s a bit like James Bond What does vitamin A do in the body? https://www.theatov.com/vitamin-e-dietary-sources daily 0.75 2019-06-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499791925096-0B46OCEDUS0WSDT1IZEJ/daisy-32500_1280.png the anti-oxidant one What does vitamin E do in the body? What foods are rich in vitamin E? https://www.theatov.com/vitamin-k-sources daily 0.75 2018-01-13 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499765382252-TFMLG0ZNXTZPZ8FHAWFT/nature-147022_1280.png the enigmatic one What does vitamin K do in the body? What foods are rich in vitamin K? https://www.theatov.com/vitamin-b1-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499765532621-DZBNOC3JEAMR36QG0JHM/stem-2121775_1280.png the history maker What does thiamin do in the body? What foods are rich in thiamin B1? https://www.theatov.com/vitamin-b2-sources daily 0.75 2017-09-06 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499791716723-XV8V9T2ZU9ZS9MYGNPW2/affection-1294965_640.png the artist formally known as vitamin G What does riboflavin do in the body? What foods are rich in vitamin B2 riboflavin? https://www.theatov.com/vitamin-b3-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499765855115-28GDCTFTL7YN0QSBKXF6/corn-306949_640.png the healthy skin one What does niacin do in the body? What foods are rich in vitamin B3 niacin? https://www.theatov.com/vitamin-b5-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499766049729-59TOF3YYTMRZTWUB4XQI/fashion-2025597_640.png the shampoo one What does vitamin B5 pantothenic acid do in the body? What foods are rich in vitamin B5 pantothenic acid? https://www.theatov.com/vitamin-b6-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499766258188-WWFF064UU5YN8FKHZ6P8/cheese-307181_640.png the sensitive one What does vitamin B6 do in the body? What foods are rich in vitamin B6? https://www.theatov.com/vitamin-b7-sources daily 0.75 2017-09-19 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499766335587-B6MEKTI2L323FMF3J1HQ/alphabet-2001954_640.png the one that was almost Vitamin H What does vitamin B7 biotin do in the body? What foods are rich in vitamin B7 biotin? https://www.theatov.com/vitamin-b9-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499766658569-M86B5VV5VVSUHGX2RDUS/pregnancy-35099_640.png the pregnancy one What does folic acid do in the body? What foods are rich in folate vitamin B9? https://www.theatov.com/vitamin-b12-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499766908644-M6P2IQ88S5FQHKGVTSNU/ham-40023_640.png the vegan’s enemy What does vitamin B12 do in the body? What foods are rich in vitamin B12? https://www.theatov.com/choline-vitamin daily 0.75 2018-07-24 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500282191602-U2UQIZNQ6SQ7OEY9PU8Q/icon-1294845_640.png the almost man Is choline a vitamin? What does choline do in the body? What foods are rich in choline? https://www.theatov.com/what-does-a-microgram-look-like-nutrition daily 0.75 2019-06-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499763418307-33WQN91Q3WJ8C21N3B9E/IMG_2386.JPG Explaining vitamin and mineral amounts For large fruit such as grapefruit, 1/2 a fruit is 1 portion https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499949173152-03HPYTZVPW9FW7774UAE/image-asset.jpeg Explaining vitamin and mineral amounts 3 heaped tbsps of cooked veg are equal to 1 portion of veg. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500285668987-SN5XII6A0DRK1QHR3QC1/image-asset.jpeg Explaining vitamin and mineral amounts One grain of sand weighs more than 1 µg https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499949260046-29F416O8WLLXT08JVK2T/image-asset.jpeg Explaining vitamin and mineral amounts This large bowl of salad, weighing in at 160g, counts as 2 portions. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500044043991-8LZ3R6CCEOJW6H6MJEQE/220px-One_million.png Explaining vitamin and mineral amounts Just one of the dots here is equivalent to a millionth, or 1 µg https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500042036232-MRMDPTQC0EJGYIP0W8GE/Screen-Shot-2016-11-15-at-12.46.22-PM.png Explaining vitamin and mineral amounts Each of the red squares is equivalent to one milligram (1 mg) https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499790920892-V6E9ZZBKW300Y1DPQ0TS/image-asset.jpeg Explaining vitamin and mineral amounts Two kiwi fruit are one portion. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499790699380-LH0JKZCIA702QXN3ABTP/image-asset.jpeg Explaining vitamin and mineral amounts Each of these medium sized fruits counts as one portion of fruit and veg https://www.theatov.com/minerals-guide-nutrition daily 0.75 2019-06-20 https://www.theatov.com/date-and-nut-butter daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1498661765422-Q7BMCQTTR4EQB0XEHDLZ/IMG_2294.JPG For a micronutrient rich diet Foods rich in vitamin E and manganese https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1498661830338-QOPKQF6419EO72JB37NO/image-asset.jpeg For a micronutrient rich diet - Method Using a spoon or a knife, empty your nut butter jar or jars into your blender. Add the banana, medjool dates, and coconut oil. Based on how dry your nut butter is or isn't, add a quantity of milk. Blend for about 30 seconds, taste, and add extra nut butter or milk as required. If you’re 'pimping' your nut butter here, add in any extras you'd like such as coffee, cocoa powder or apple. Pulse again in the blender until the consistency is smooth. Store in an empty nut butter jar and refrigerate. https://www.theatov.com/sardine-and-apple-salad daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1498651583026-EE5DN3SDCF7ZS5YHOW8C/IMG_2286.JPG For a micronutrient rich diet Food rich in vitamin D, calcium and iodine https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1498653761064-G6TCK7BYE15YNGNAYRKX/image-asset.jpeg For a micronutrient rich diet - Method Assemble your green salad base. Add your chopped apple, olives and sardines, and finish with a sprinkling of parsley, a generous squeeze of lime, and some cracked black pepper. Dress according to taste. I usually use olive oil and balsamic vinegar, although you might want to go easy on the oil here as the fish is already naturally oily. https://www.theatov.com/chicken-caccetiore daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500887318314-8M9UH6VCHVJVAXM2LHCH/image-asset.jpeg For a micronutrient rich diet - Method Drizzle olive oil into a large saucepan or casserole dish. Add the garlic, onion, and chilli and cook for three to five minutes until the onion is soft and translucent looking. Add the pepper. Season your chicken pieces (I use salt, pepper, and garlic or onion salt) and add to your pan. Leave to sear for a couple of minutes before adding your wine. After a further 5 minutes of cooking add in your tomato puree and tinned tomato along with your olives. Give everything a good stir, then cover your dish with foil or the lid (taking care to leave a gap for breathing space if you’re using a lid), and turn the heat right down. Cook for one to two hours on low heat depending on how long you’ve got before hanger gets the better of you, stirring every 30 minutes or so. After an hour you may find you need to add a bit of water to the pan to stop the sauce reducing too much. Serve with brown rice or barley, and perhaps some nice leafy greens like broccoli or spring greens with peas for another portion or two of veg. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500887281104-34EBMNWX73LZIL4YNO0P/IMG_2544.JPG For a micronutrient rich diet The A to V - foods rich in vitamin B2 and B3 https://www.theatov.com/speedy-banoffee daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500287459263-TVH6TJZOW64RERL5OPNV/image-asset.jpeg For a micronutrient rich diet - Method In a blender or by hand, crush the biscuits into crumbs. Melt the butter in a saucepan, and then mix into your biscuit mixture. Spread the mix into the bottom of your serving dish and flatten. Slice your bananas over the top of your biscuit base, then spoon over the caramel. Finally, cover everything with your choice of yogurt. Sprinkle a tablespoon of cocoa powder over the top with a sieve, and refrigerate for at least an hour before getting stuck in. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500287413377-5HHCMA5KX4UWKNTBJ5RT/IMG_2441.JPG For a micronutrient rich diet The A to V - foods rich in calcium and potassium https://www.theatov.com/calcium-rich-foods daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499767648898-UUX4K1LCI1HQLA384G46/cow-37481_640.png The milky bar kid What does calcium do in the body? What foods are rich in calcium? https://www.theatov.com/phosphorus-dietary-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499768581162-W6U8RZZTLV63GIM6T1BR/bones-1297457_640.png the energetic one What does phosphorus do in the body? What foods are rich in phosphorus? https://www.theatov.com/magnesium-dietary-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499768764769-87MFFBLIH8MAMI58OWFF/arm-2029406_640.png Mr. Muscle What does magnesium do in the body? What foods are good sources of magnesium? https://www.theatov.com/sodium-dietary-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499791426643-1PEIRR5N17Z9IQOV029R/pot-1952887_640.png the wild child What does sodium do in the body? What foods are good sources of sodium? https://www.theatov.com/potassium-dietary-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499769124730-4TET5VH5NRREY9500GNR/fruits-161777_640.png the fruity one What does potassium do in the body? What foods are good sources of potassium? https://www.theatov.com/chloride-rich-foods daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499769384562-YA6IDA9VO0AAD6TS33J2/water-1295271_640.png the watery one What does chloride do in the body? What foods are good sources of chloride? https://www.theatov.com/sulphur-rich-foods daily 0.75 2017-09-06 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499769856243-FPCZ0MZIH0A17DWAZG35/burning-1294897_640.png the ancient one What does sulphur do in the body? What foods are good sources of sulphur? https://www.theatov.com/chromium-rich-foods daily 0.75 2017-09-06 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499770065446-ONE4W2BBXW52XCZSIC5P/candies-312222_640.png the blood sugar one What does chromium do in the body? What foods are good sources of chromium? https://www.theatov.com/cobalt-uses-in-the-body daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499792572664-KVPQP93OSTKKB8FKV06P/mountain-306236_640.png B12's lover What does cobalt do in the body? What foods are good sources of cobalt? https://www.theatov.com/copper-dietary-sources daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499770306727-7SYNKB1UR1KBX67LLSC5/crab-48162_640.png the bronze one What does copper do in the body? What foods are rich in copper ? https://www.theatov.com/about-fluoride daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499770401021-FMA07JACB4RNV41DK2UZ/toothbrush-41749_640.png the dentist's best friend What does fluoride do in the body? What foods are sources of fluoride? https://www.theatov.com/iodine-rich-foods daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500282303501-TNOEV8K73VDOZCRUHYRM/seaweed-297295_640.png the thyroid one What does iodine do in the body? What foods are good sources of iodine? https://www.theatov.com/iron-rich-foods daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499770605328-JZ9YU9M12FCK8ERDORJ5/chain-312403_640.png Iron Man needs more Iron Women What does iron do in the body? What foods are rich in iron? https://www.theatov.com/manganese-in-food daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499770710421-7MYK11QL6B1D069VWPJW/coffee-mug-32078_640.png the tea good to be true one What does manganese do in the body? What foods are good sources of manganese? https://www.theatov.com/molybdenum-in-food daily 0.75 2017-09-06 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499770798372-5IFONLY67TIP0LDZ8P5E/mole-153474_640.png The one that always makes me think of Austin Powers What does molybdenum do in the body? What foods are good sources of molybdenum? https://www.theatov.com/selenium-in-foods daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499770932809-SCFD5D3OBAL1JNXZ6HEC/sperms-306069_640.png the tricksy one What does selenium do in the body? What foods are good sources of selenium? https://www.theatov.com/zinc-in-foods daily 0.75 2021-10-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499771068877-P2IQYDXE34M5LPJV9DZ7/capital-z-40541_640.png the cool dude What does zinc do in the body? What foods are good sources of zinc? https://www.theatov.com/baked-fish-with-pomegranate-and-toasted-nuts daily 0.75 2019-06-21 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500901374868-02C4YH7TLJIH7CU28SEG/image-asset.jpeg For a micronutrient rich diet - Method Pre-heat the oven to 180 degrees. In a small mixing bowl, combine your pomegranate seeds with everything except the fish fillets. Give it all a good stir. Drizzle a small amount of olive oil on the bottom of your tray, before placing your fish fillets into it. Cover your fish with equal amounts of your pomegranate and nut mixture, and bake for roughly 15 minutes, or until your fish is cooked through and your nuts a nice toasted brown colour. Serve with a sprinkling of parsley or coriander, a twist of black pepper, and an extra lemon wedge if you'd like. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1498812247178-GHX6AHGHFW4JNGTNOPLN/IMG_2260.JPG For a micronutrient rich diet The A to V - foods rich in iodine and selenium https://www.theatov.com/chickpea-and-aubergine-curry daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499084436800-GJURJADS9T9EN84V9LYW/image-asset.jpeg For a micronutrient rich diet - Method Heat the olive oil with the chilli in a pan. When hot, add in your garlic and onion and cook for around 3-5 minutes until the onion is soft and translucent. Add in the aubergine, and your dry spices, and give everything a good stir. Cook for a further 10 minutes on medium to high heat - stirring often - until the aubergine has softened and browned. Add your drained chickpeas, tinned tomato, tomato puree and stir. Season with salt and pepper. Turn the heat down, and simmer (covered) for 10 to 15 minutes. Taste to see if any further seasoning is required and add in your spinach. You may need to add a splash of water at this stage if your tomato has reduced too much. Cook uncovered for a further 5 minutes. Serve with a sprinkling of coriander or mint, a side of rice, couscous or baked potato, and a dollop of yogurt and chutney if that floats your boat. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499084548574-GWLB6Z7ZDTBZQQ2B47DT/IMG_2260.JPG For a micronutrient rich diet The A to V - foods rich in manganese and molybdenum https://www.theatov.com/marmite-nuts-seeds daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499084660018-B0UEON4SK80O5WD3WDX3/image-asset.jpeg For a micronutrient rich diet - Method Preheat your oven to 180 degrees. In a small bowl or ramekin, mix your marmite, water, lemon juice, honey and olive oil. Stir vigorously with the back of a spoon until combined. Pour over your nut and seed selection in a second, larger bowl, and add your cayenne pepper and salt. Stir well. Bake in the oven for 10 minutes, until nice and browned. Leave to cool, then tuck in. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499084628224-7JW2GZK69KL9M14QGU3T/IMG_2260.JPG For a micronutrient rich diet The A to V - foods rich in the B vitamins and vitamin E https://www.theatov.com/sundried-tomato-dip daily 0.75 2017-09-21 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499256210669-49KLX05X258V4OGWTJ96/IMG_2350.JPG For a micronutrient rich diet The A to V. Foods rich in vitamin C and potassium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499256265411-44Q8GXBV6FPVGPO7PN42/image-asset.jpeg For a micronutrient rich diet - Method This really couldn't be much easier. Place all your ingredients into the blender, and blend for 30 seconds. Taste, and season if needed. I often add in a bit more cayenne pepper, and another handful of herbs, at this stage if I think it needs it. A word to the wise: it's always best to start off with safe amounts of cayenne pepper, and then up it at this stage if necessary, as too much does have the propensity to knock one's socks off. Blend again for another 20-30 seconds until you have a smooth-ish paste, and refrigerate. It'll last for a good fortnight or so - assuming you don't eat it in one go that is! https://www.theatov.com/grilled-figs-with-hazelnut-crumble-and-yogurt daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499245823997-SP25SN9N2D15KOHZLOLK/image-asset.jpeg For a micronutrient rich diet - Method Start with the fruit. Combine the pomegranate, lemon juice, thyme sprigs, and 1 tbsp of sugar in a bowl. Add in the juice and the rind of half the orange. Mix thoroughly before adding your figs and any other fruit you're using. Stir everything together and then leave to marinate for up to 3 hours (30 minutes minimum). Preheat the oven to 180 degrees, and move onto your crumble. Place your flour, butter and sugar in a bowl and using your hands cream everything together until you have a breadcrumb like consistency. Mix in your hazelnuts and sesame seeds, spread the mix thinly onto an oven tray, and bake for 10 minutes until browned. (For those with a particularly sweet tooth, amp up the crumble by drizzling some maple, golden, or coconut syrup on the top before placing in the oven). To finish, remove your figs and fruit from the marinade and place in an oven dish, sprinkle with the remaining sugar and grill for around 10 minutes - or until the fruit has softened and the sugar melted. Keep an eye on the fruit here so it doesn't burn! Finally, pour the remaining marinade into a saucepan, add the juice of your remaining half an orange (zesting the half before you juice it), and boil. Simmer for roughly 2 to 4 minutes until the consistency becomes thicker and syrupy. To serve, pour the marinade over your grilled fruit, sprinkle over your orange zest, and serve with the crumble and yogurt. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499245710753-45EZPJEE3YM120U0NBJC/IMG_2260.JPG For a micronutrient rich diet The A to V. Foods rich in calcium and potassium https://www.theatov.com/quinoa-with-kale-pecans-and-orange daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499248875959-JYB4BO5Y8ZOMZWIYVR13/IMG_2261.JPG For a micronutrient rich diet - Method Bring a pan of water to the boil, and then add your quinoa. Turn the heat down and simmer for 15 minutes, or until the quinoa has started to separate, revealing the 'C' shaped germ of the kernel (as in picture to the right). Drain. Meanwhile, heat your oil in a pan, and when hot add in your kale. When the kale starts to cook, add in your soy sauce and stir until soft and starting to brown and crisp. Add your drained quinoa to the same pan as your stirfried kale, sprinkle over your orange zest, and stir on a low heat for no more than a minute. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499248751535-TCMC0CIRGXI2RV5IPMW9/IMG_2260.JPG For a micronutrient rich diet The A to V. Foods rich in thiamin and folate. https://www.theatov.com/roast-chicken-with-sherry-onion-and-pinenuts daily 0.75 2017-09-15 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499250445773-WKK3WUVR5OY0G8SWHROU/IMG_2261.JPG For a micronutrient rich diet - Method Pre-heat the oven to 200 degrees. Place your raisins in a small saucepan with 200 ml of the sherry, and bring to the boil. Simmer for 3 to 5 minutes, and then remove the pan from the heat and leave your raisins to soak up the sherry for at least 30 minutes. Put your chicken or chickens into an oven tray, surrounded by the onions, but be sure to use a tray that can tightly contain all your juices. Season with the pepper, salt and garlic salt if you have any. (Top tip; squeezing a bit of lemon juice and some sea salt over the bird will help the skin to get nice and crispy.) Drizzle over some olive oil, and add your thyme sprigs to the tray before placing in the oven. Once 20 minutes have passed, pour over your remaining sherry, and cook for a further 15 minutes. Then, add in your raisins along with the sherry they've been soaking in, and cook for another 10 minutes (roughly 45 minutes cooking time in total). Once your chicken is golden brown and the juices run clear when you stick a knife in (if not, you need to cook the chicken for longer), remove from the oven and scatter with your toasted pine nuts. Spoon the juices over the top and serve. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499250320686-SYSCIJ7395JTCW9SBNQ6/IMG_2260.JPG For a micronutrient rich diet The A to V. Foods rich in thiamin and riboflavin. https://www.theatov.com/shakshuka daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499683259798-3IYGZ9U1LREC6D7I6X98/IMG_2286.JPG For a micronutrient rich diet The A to V. Foods rich in vitamin A and vitamin D https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499683317170-CCSIK0G95C6GQKKMJO4F/image-asset.jpeg For a micronutrient rich diet - Method Heat your olive oil in a shallow pan, and add the onion and garlic when hot. Once your onion has softened, add your pepper strips and stir. Add your dry spices, and the harissa paste, and cook for 3 to 5 minutes until the pepper is soft. Then add your tinned tomatoes, puree, and spinach (if you decide to add this into the proceedings). You may wish to add a squeeze of lemon juice or a dash of cinnamon here too if you find the taste too sharp as is. Cook for a further 10 minutes on low heat, and then break your eggs on top of the tomato, and cover your dish with a lid or foil. Continue to cook the eggs on low heat so the yolks are still a bit runny - I find this takes about 6 to 8 minutes in a shallow pan but the aim here is to cook your eggs until they're just set. Finish with a sprinkle of coriander, and add some sliced avocado, some chopped preserved lemon, or a drizzle of tahini sauce if you really want to make this egg-cellent (sorry). https://www.theatov.com/persian-chicken daily 0.75 2017-11-05 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499683772597-O1RLWPC5FC3ZBUQD5QD2/IMG_2286.JPG For a micronutrient rich diet The A to V. Foods rich in zinc and vitamin B1 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499683808095-05LW5G3D0O14UCT5B6P4/image-asset.jpeg For a micronutrient rich diet - Method Preheat the oven to 180 degrees. Put your aubergine, onion, garlic and chicken pieces into an oven dish, and add your spices, harissa and orange juice and zest. Mix everything together well, and season your chicken bits with salt, pepper, and garlic salt if you have any. Making sure that your chicken pieces are skin up, pour the chicken stock over the dish, drizzle a good couple of glugs of olive oil on top, and place in the oven. Cook for 45 to 50 minutes until the sauce has reduced and your chicken is nice and crispy on top. Sprinkle your pistachio nuts and some coriander and mint over the top and serve. https://www.theatov.com/crayfish-lime-and-sundried-tomato daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499685758964-QPI41TMFFRHDFAU0JL6G/image-asset.jpeg For a micronutrient rich diet - Method Assemble your green salad base. Add your crayfish and sundried tomato dip, and finish with a sprinkling of parsley, a generous squeeze of lime, and some cracked black pepper. Dress according to taste. I usually use olive oil and balsamic vinegar, although you might want to go easy on the oil here as the fish is already naturally oily. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499683939647-WQO3UUASARAD7V4SP723/IMG_2286.JPG For a micronutrient rich diet The A to V. Foods rich in vitamin B12 and copper https://www.theatov.com/tofu-stirfry daily 0.75 2017-09-06 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499763635219-KPFK1XVLHGXDKCN3QV3I/image-asset.jpeg For a micronutrient rich diet - Method Heat your oil in a pan. Add your aubergine and cook for 10 minutes until the aubergine has started to brown. Then add your spring onions and tofu to the pan. Add your spices, the black pepper and sauces, and stir well. After a further 5 minutes of cooking time, add your spinach to the pan. Once the spinach has wilted, sprinkle some coriander on top and serve. This goes really well with rice, or noodles. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499779150156-TZFB459QBT5HM5C7AKLP/IMG_2294.JPG For a micronutrient rich diet The A to V. Foods rich in calcium and magnesium https://www.theatov.com/samphire-garlic-and-tomato daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499763741654-CPKJN3DQ3MTQX9BNVRIF/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in iodine and selenium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499763867478-ZFJGA1RFKN7GSI78GDFU/IMG_2261.JPG For a micronutrient rich diet - Method Drizzle your oil into a saucepan and heat. Add in your garlic and tomatoes and stir for a couple of minutes until softened and just starting to brown. Add in your samphire, and cook on a low heat for no more than 5 minutes. You want your samphire to have softened and slightly wilted, but not to be overcooked. https://www.theatov.com/salmon-and-miso-stirfried-veg daily 0.75 2017-12-22 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499953853853-S60X5LJ6TIL1GYWRSU4R/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in vitamin A and vitamin D https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1499953878040-L4YK95VO6MZSKP00NI21/image-asset.jpeg For a micronutrient rich diet - Method Preheat your oven to 180 degrees. Season your defrosted salmon. Personally I like to put a bit of jerk seasoning on mine for a crispy skin, but oil , salt and pepper all work well too. (A heads up that if you haven't fully defrosted the salmon, I usually find cooking it on a higher heat for about 10 minutes longer usually has the same effect.) Place your salmon in the oven and cook for around 20 minutes until cooked through and the skin has started to crisp. Heat sesame or olive oil in a pan, and add your onion and garlic. Cook for 5 minutes until soft, then add your water chestnuts and tomatoes. Add your miso, mirin, tamarind and soy sauce at this point and be sure to stir well. After a further 5 minutes, add in your spinach and cook until wilted. Serve with some brown rice, a bit more soy sauce or chilli sauce, and some coriander. https://www.theatov.com/about-rebecca-tobi daily 0.75 2022-03-05 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/2027381f-b63c-4cc1-8e99-3e7efc48e67b/RNutr.jpg The A to V backstory https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1498469148924-3FV1QKEX38EO669OXRCO/me The A to V backstory Me, myself and I (Rebecca Tobi) https://www.theatov.com/banana-walnut-and-raisin-cake daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500288546653-K4LJNWHJV1U03NBKJNC7/IMG_2438.JPG For a micronutrient rich diet The A to V. Foods rich in potassium and magnesium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500288596138-0A69BDQKGGFW686DDTOA/image-asset.jpeg For a micronutrient rich diet - Method Preheat the oven to 180 degrees, and use a bit of butter to grease your baking tin. In a large bowl, mash your bananas, and using an electric whisk (or a hell of a lot of arm action with a manual) mix in the eggs, sugar, and butter. Then whisk in your flour little by little, adding your bicarb, vanilla extract, salt and nutmeg. Finally fold in your nuts, raisins and 25g of the halva (if you're using it). Pour the mix into your baking tin, and bake for 30 minutes in a standard cake tin - up to 40 minutes if you're using a deeper, more narrow, bread loaf tin. 5 minutes before your remove the cake from the oven, sprinkle your remaining halva on top. When done, remove from the oven and leave to cool. https://www.theatov.com/easy-guacamole daily 0.75 2017-09-29 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500295272711-BTPK8GR13UY73P0TA7UB/IMG_2261.JPG For a micronutrient rich diet - Method Peel your avocado, and slice into small chunks. In a bowl, use the back of fork to mash the avocado. Add your tomato, cayenne pepper, lime juice, coriander and spring onion and stir well. Add the olive oil, season with a bit of salt and pepper, and start eating. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500295249014-UR0Z7B6976YG1TU1C2RU/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in vitamin B6 and potassium https://www.theatov.com/jewelled-brown-rice daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500296377404-LPMCV7AJYM177VMZFBNV/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in chromium and iron https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500296415043-M716IEOYM5UJXD49GJIX/IMG_2261.JPG For a micronutrient rich diet - Method Slice your squash into medium-sized chunks, and dress with 2 tbsps of the olive oil, and season (I use garlic salt here, but over to you). Roast in the oven at 180 degrees for roughly 40 minutes, or until soft and golden brown. Cook your rice in boiling water with 1/2 a stock cube for 25 minutes, or according to instructions. Drain. In a largish bowl, mix together your rice with the cooked squash, pecan nuts, dried cherries and lime zest and juice. If you like things really punchy, very finely chop up your lime peel and add that in too. Finally, dress with the remaining olive oil (you can up this depending on preference), and season with salt and pepper. Be generous with the pepper. Chuck in your herbs and give everything a final stir. https://www.theatov.com/feta-orange-and-pistacio daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500384230200-EL7B548L15HRPZBPI783/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in vitamin C and vitamin A https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500302884885-RN0VJH6LCE0VI2EV8DBH/IMG_2261.JPG For a micronutrient rich diet - Method Place your salad leaves in a bowl or on a plate. Using a sharp knife, cut away the rind and peel of the orange so that you've 'skinned it' (eugh) as much as possible. Slice horizontally into discs, and then tear the segments away. Place your orange segments and chunks of feta on top of your leaves, and sprinkle your crushed pistachios on top. In a ramekin or small bowl, mix together your dressing ingredients and then drizzle on top of the dish. https://www.theatov.com/roast-squash-with-shallots-and-chorizo daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500299347415-OQ7ZPIL8QEXHC8VOETYN/IMG_2261.JPG For a micronutrient rich diet - Method Preheat your oven to 180 degrees. Place your squash (cut into medium-sized chunks), chorizo, garlic and shallots into an oven dish. Sprinkle your nutmeg over the top along with your thyme and the spoonful of harissa and mix well. Drizzle your olive oil over the top, season, and mix again. Cook for around 50 minutes, or until everything is cooked through and starting to brown. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500299311036-G8RLTNB7WS8HRTMUWPF2/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in vitamin A https://www.theatov.com/tomato-and-pomegranate-salad daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500304689705-TGAB57NMMVSG2DJAP5RN/IMG_2261.JPG For a micronutrient rich diet - Method Slice your large tomatoes into discs, and halve your cherry tomatoes. Lay them face up on a plate (alternatively just chuck everything into a bowl), and sprinkle over your pomegranate seeds and onion. In a small bowl or rammekin mix together the ingredients for the dressing and stir well. Drizzle on top of your tomatoes, and finish by sprinkling your herbs on top of everything. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500304667884-B65MMGF9ON6N5VHAIUWT/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in vitamin C and vitamin K https://www.theatov.com/coriander-seared-beef daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500306522229-QUPF9QMMVP6XZB8AC4DK/IMG_2261.JPG For a micronutrient rich diet - Method Using a pestle and mortar, crush all your dry herbs together with the peppercorns, coriander seeds, and black pepper. Roll your fillet of beef in the mix, and in a hot pan sear the beef for roughly 5 minutes on each side. Drizzle a bit of olive oil into the pan before you get going with this. Wrap your seared beef in clingfilm, and place in the freezer for one to two hours. Before you start thinking I've lost my mind, this won't freeze the beef, but just makes it a lot easier to finely slice (top tip from my local butcher). Once you've sliced your beef, leave to warm for a good 10 minutes. Serve with sauteed pepper and onion (fry with a bit of garlic and olive oil for 10 minutes, until soft and golden brown), or a drizzle of parsley sauce. To make a parsley sauce, blitz a couple of handfuls of parsley and coriander with 4 tbsps of oilve oil, salt, pepper and 1 dry chilli in a blender. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500306499039-E4HFX0ID4ZDBFS2WYHFG/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in iron https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500306546590-5B7OEOQH753F4B9NX7ZL/image-asset.jpeg For a micronutrient rich diet micronutrient examples https://www.theatov.com/scallops-with-pea-and-mint-puree daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500372261568-3BS2AZ7L0S26VH5CYCXX/IMG_2510.JPG For a micronutrient rich diet The A to V. Foods rich in vitamin B12 and sodium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500372297098-E08RPKOKPPBVRQF0WJGT/image-asset.jpeg For a micronutrient rich diet - Method Plunge your peas and/or broad beans into boiling water and cook for 1 to 2 minutes. In a blender, mix your peas and/or broad beans with your mint leaves, creme fraiche, and avocado. Add 1 tbsp of olive oil and season with salt and pepper. Blend until you have a smooth consistency. In a hot pan, heat 1 tbsp of olive oil and your chilli, and when hot add your scallops. Whether you're using the large or small variety scallops don't take long to cook at all, maybe one to three minutes depending on their size and the heat of your pan. You want to sear them on all sides until they turn a pearly white colour, and then remove them from the heat. Sprinkle your lemon zest on top of the scallops, and serve with your puree. Finish with a good squeeze of lemon juice and a grind of pepper. https://www.theatov.com/insalata-tricolore daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500371153463-PBSHCR3XJ53EY2J8I7R7/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in calcium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500371176420-KYOI7KYW32PKGHMANDB0/image-asset.jpeg For a micronutrient rich diet - Method Slice your large tomatoes into discs, and halve your cherry tomatoes. Lay them face up on a plate, and arrange with your avocado slices. Slice or tear your mozzarella into pieces, and scatter on top. Finally, tear your basil leaves around the dish, and finish by drizzling your olive oil and vinegar over the top and season with salt and pepper. https://www.theatov.com/liver-alla-veneziana daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500369166042-RX7HHUPG64RZ24OYCI8H/image-asset.jpeg For a micronutrient rich diet - Method First, sweat your onions in a pan with around 2 tbsps of olive oil and a pinch of salt for roughly 30 minutes. The onions should be extremely soft but not overly brown at the end of this. I recommend cooking them on a very low heat in a covered pan to get the squidgy effect you're after here. Heat a further tbsp of olive oil in a pan, and add your sage leaves. Once these have started to crackle, add your liver and half of your butter to the pan. The liver won't take very long at all to cook. You want it brown on both sides, which shouldn't take longer than about 1 or 2 minutes. Add your onions, sherry or wine, and the remaining butter to the pan and simmer for no more than a minute. Season generously with black pepper, and serve immediately. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500369114258-XBAXUZC98GTG7PSLDWY4/IMG_2515.JPG For a micronutrient rich diet The A to V. Foods rich in vitamin A and vitamin B12 https://www.theatov.com/mango-and-chilli-salsa daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500972421432-UNENYC4DVCM38NPS79RM/IMG_2261.JPG For a micronutrient rich diet - Method Place all your ingredients once sliced and diced into a bowl. Squeeze your lime over the top, drizzle over your oil and mix. Taste to see if you need a bit more lime or not, and serve. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1500972340590-N0MUUGX32DI73VNAISLK/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in vitamin A https://www.theatov.com/lemon-and-mustard-dressing daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1501490531993-0C3R307CA13PGO41R6GE/Image-1+%2823%29.jpg For a micronutrient rich diet The A to V. Foods rich in vitamin C https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1501490556544-2IBYFPFCI3FFF0JOKC9J/image-asset.jpeg For a micronutrient rich diet - Method More of a mix everything together situation than a method as such, but here you are. Squeeze your lemon into a small bowl, and add the remainder of your ingredients. Stir well, and add extra olive oil if you prefer a less punchy flavour. https://www.theatov.com/troutwithavocadoandseeds daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1501493251866-ASYZVEECL9Z87NYI2GDI/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in vitamin D https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1501493288607-DXEXR21DPYVYW09AFOM5/IMG_2261.JPG For a micronutrient rich diet - Method If you're using fresh trout (i.e. not already pre-cooked), season your fish with a drizzle of olive oil and some salt and pepper, and cook at 180 degrees for around 20 minutes. The fish should be flaky and cooked through with the skin beginning to crisp by then, but if not you'll need to cook for an extra 5-10 minutes. Meanwhile, halve your avocado (1/2 each if cooking for 2), and peel and slice your grapefruit into segments. Once your fish is done, arrange everything on the plate and sprinkle your seeds over the top. Spoon over the lemon and mustard dressing, and serve with brown rice or quinoa. https://www.theatov.com/red-kidney-bean-koftas-with-tomato-relish daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1501665185218-6S55BL7BLPLCCMP5ECX4/IMG_2261.JPG For a micronutrient rich diet - Method Preheat your oven to 180 degrees. To make the koftas, start by frying your red onion, garlic, aubergine and red pepper together with 1 tbsp of oil for 10 minutes. Season, and add in your dry spices and zhoug. Cook for another 10 minutes until everything is soft and browned. Meanwhile, in a blender mix together your drained kidney beans, bread, and nuts until it's the consistency of a smooth-ish paste. Season with the remaining 1 tbsp of olive oil, a generous pinch of salt, and add in your parsley before giving everything a final pulse of the blender. In a large bowl, mix together your sauteed veg and blender mix thoroughly. Using your hands or an ice-cream scoop shape the mix into balls, and place on a baking tray. Cook in the oven for 15 minutes, until the exterior of the koftas has browned. For the tomato relish, first dress your beef tomatoes with the chilli oil and a pinch of salt (or garlic salt) and cook in the oven at 180 degrees for 20-30 minutes. While these are cooking, place your finely chopped onion, chilli pepper, and herbs in a small bowl along with the cherry tomatoes. When your large tomatoes are done, add them to the bowl and mix everything together well. Add the vinegar, a squeeze of lime, and perhaps another drizzle of oil. Serve with hummus or chutney. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1501665106403-EZOLZPB0YP9VV6AB46NN/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in iron and magnesium https://www.theatov.com/tuna-poke daily 0.75 2019-01-25 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502185601268-E6OVV3CXLQK5DD13R2R3/IMG_2294.JPG For a micronutrient rich diet The A to V. Foods rich in vitamin D https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502185679945-VW9Y5I2Z3AN943HV6ZGR/Image-1+%2833%29.jpg For a micronutrient rich diet - Method Start with the tuna. Slice your steaks into 1 cm cubes. Place in a small bowl and squeeze over the lime juice, plus the mirin, fish sauce, and half the soy sauce. Season with black pepper and leave to marinate for at least 10 minutes. Heat your oil in a pan, and when hot add your tomatoes and spring onion. Cook on a low heat, and add your tamarind sauce. Give everything a good stir. Once your tomatoes are soft and cooked through, turn up the heat and add your avocado and fish (including the sauce) to the pan. This part is key. You just want to sear your tuna here - not overcook it. I find stirring the tuna for roughly 30 seconds until seared before turning off the heat works well, but if you'd prefer your tuna more or less done simply adjust the times here to suit. Finally, add your coriander, the remaining soy sauce and season with black pepper. Serve with black, brown, or wild rice. https://www.theatov.com/red-lentil-curry daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502794364966-Q9GLS0MA56X72Q327SF2/image-asset.jpeg For a micronutrient rich diet - Method In a thick bottomed saucepan, heat your oil and chilli. Add your onion and garlic, season with a pinch of salt, and cook on a medium heat until the onion has softened. Next, add your aubergine or courgette (or go for broke with both) and red pepper, and cook for 3 to 5 minutes. Add the rest of your dry spices, and mix everything together well. Cook for a further 5 minutes, and then add your lentils, ginger, and stir briefly before adding your tinned tomato and an equal amount of water. Then add your tomato puree (and curry leaves if you're using them), and turn the heat down. Cover your pan with a lid, and cook for a further 15-20 minutes. Tip - you'll need to check back in with your curry and stir every 5 minutes or so to make sure it doesn't stick to the bottom of the pan. Adding extra water will probably be necessary as lentils are the devil for attaching themselves to the bottom of saucepans. After this cooking time has elapsed, add your spinach and creamed coconut to the mix, and cook uncovered for a further 5 to 10 minutes on a low heat. Serve with some chopped coriander, chutney or plain yoghurt, and serve with rice or bread. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502794336655-2PVV8IMCSWMTXD9Z3I0X/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in phosphorus https://www.theatov.com/pearl-barley-with-mushrooms-and-sage daily 0.75 2017-09-22 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502876983313-UQLZCJ6J1L4IS5OEVMPO/Image-1+%2841%29.jpg For a micronutrient rich diet - Method Fill a saucepan full of boiling water, add your stock cube, and cook the barley according to the packet instructions (this is usually around the 20 minute mark). Meanwhile heat your oil and garlic in shallow pan, and when hot add your sage leaves. Cook until starting to brown, and then add your mushrooms and butter, and cook on a low heat. After about 10 minutes your mushrooms should have shrunk and started to brown. Remove from the heat. Once your barley is cooked through, drain, and add to your pan containing the mushrooms. Give everything a good stir, add parsley and season, and cook for 1-2 minutes so that all your flavours have mixed together. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502876964277-GGBNPVJKIW6NEXL3YBAA/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in manganese https://www.theatov.com/groundnut-stew daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502962031197-P6GF2YGGJL9FZTEBS29E/IMG_2261.JPG For a micronutrient rich diet - Method Season your chicken pieces with salt and the pepper, then fry them in 2 tbsps of the groundnut oil until browned. Add your onion and garlic with a pinch of salt, plus the scotch bonnet pepper (pierce this with a sharp knife first so that the stew can absorb the spice without becoming entirely overwhelmed), and cook for 5 minutes. The onions should be translucent. Add your remaining oil, tomato, and peanut butter and stir. Finally add your stock (I usually just mix 1/2 a chicken stock cube with the water) to the pan. Leave everything to cook on a low heat, covered, for 45 minutes. Remove the lid and your scotch bonnet pepper for a final 15 minutes of low and slow cooking (you want the chicken to be falling of the bone) before serving. The sauce should have reduced to a nice, thick consistency by this point. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1502962006423-RPOLLT0ILO257VWWRP3H/image-asset.jpeg For a micronutrient rich diet The A to V. Foods rich in the B vitamins https://www.theatov.com/herby-couscous daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1503052062315-42HAA17E4XIRMRDARLKP/Image-1+%2845%29.jpg For a micronutrient rich diet - Method Cook your grain to instructions - couscous is pretty much instantaneous, quinoa will take roughly 15-20 minutes on the hob. I like to add 1/2 a stock cube to the water when cooking both. Meanwhile, in a thick-bottomed saucepan, heat 1 tbsp of olive oil and cook your onions low and slow until they've caramalised. This should take roughly 20 minutes. You want to add the salt and cumin after about 10 minutes of cooking, and turn off the heat once your onions are nice and browned and extremely soft. To make the herb paste, stick all the herbs with your chilli or zhoug and the remaining oil in a blender, and blitz until you have a smooth paste. Add more olive oil if desired. Place your rocket, broccoli, spring onions and toasted pistachios into a serving bowl, add your drained couscous or quinoa, the herb paste, and mix well. As a finishing touch add your onions and serve with a quick squeeze of lemon https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1503052037890-IFAVOLM4RBUYEI7MHOUG/IMG_2860+%282%29.JPG For a micronutrient rich diet The A to V. Foods rich in vitamin K https://www.theatov.com/tamarind-pork daily 0.75 2017-09-07 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1503053359808-QEBSIS3Z9IC9UYHBP0DQ/Image-1+%2847%29.jpg For a micronutrient rich diet The A to V. Foods rich in iron https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1503053401164-HZ9RIFGGWSUVPUWMG5R7/Image-1+%2848%29.jpg For a micronutrient rich diet - Method In a large bowl, mash the blueberries to a chunky pulp, and add the remaining marinade ingredients. Stir well, add the chops, cover in clingfilm, and refrigerate for a minimum of 2 hours. I usually cut the pork pieces into half again before adding them to the marinade, but this is really up to you. When it comes to cooking the pork, place your meat and marinade into a baking tray, and cook at 140 degrees for 1 hour. After the hour has passed, turn the heat up to 180 degrees, and switch your oven setting to grill. Grill the meat and juices for 10 to 15 minutes until everything is browned and condensed. To finish, sprinkle your finely sliced spring onions and carrots on top and serve with a grain. https://www.theatov.com/lentils-mushroom-and-hazelnut daily 0.75 2017-09-11 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505127967527-1LZ21MF78YABFYCPS4KQ/Image-1+%2854%29.jpg For a micronutrient rich diet The A to V. Foods rich in vitamin D. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505128040554-D0K7VO6O8GQLQFYIVVYH/Image-1+%2855%29.jpg For a micronutrient rich diet - Method Fry your onions and garlic with your oil for 5 minutes until they've softened. Then add your mushrooms. Season with salt and pepper, and stir well. Add your wine (if you're using it) and the butter. Once the wine has reduced and everything has softened (roughly 5 minutes), add your lentils to the pan along with your mustard, and the kale or spinach. Give everything a good stir before adding your stock. The liquid will gradually reduce as the lentils soak everything up, so you want to turn your heat down to medium and cook for at least 15 minutes, or until the stock has reduced. Scatter your roasted hazelnuts in just before serving, and serve with a sprinkling of parsley and a good dollop of pesto. https://www.theatov.com/mackerel-with-black-olives-capers-and-tomatoes daily 0.75 2017-09-13 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505294105532-XPD12W5L6QAIEZA0D8M6/Image-1+%2856%29.jpg For a micronutrient rich diet The A to V. Foods rich in vitamin D. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505294231224-T9AMCVT9X8R13SMB0GI4/Image-1+%2857%29.jpg For a micronutrient rich diet - Method Start with the tomato and olive side. Heat your olive oil, and add the onion and garlic. Cook with a pinch of salt for roughly 5 minutes until soft and translucent. Add your kale or spinach and olives and cook for 2 minutes. Add your tomato and capers to the pan, and give everything a good stir. Add you tomato puree, season, and cook on a low heat (covered) for 15 minutes. With 5 minutes to go, heat a separate saucepan. Mackerel are naturally oily, so I tend to cook them with only the harissa in the pan. They'll need roughly 3 minutes on each side (make sure the pan is hot), and you should add the preserved lemon at the same time you chuck your fish in the pan. Serve the mackerel fillet alongside your tomato mix, and with a slice of lemon on the side. https://www.theatov.com/date-chocolate-brownies daily 0.75 2017-09-28 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505817346049-DD03PYC43BDOGEOWK454/Image-1+%2860%29.jpg For a micronutrient dense diet The A to V. Foods rich in. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505817431681-8H09UWWJE768JH13GUKT/Image-1+%2861%29.jpg For a micronutrient dense diet - Method Break your chocolate into a small glass bowl, and place in a saucepan filled with about 2 inches of water. Heat the hob to boil the water and melt your chocolate, making sure to stir regularly to make sure you have a nice smooth consistency. Sieve your cocoa powder and flour twice. This bit is important - don't skip the second sieving! It stops the brownie mixture from being too dense and lumpy. Then place all your dry ingredients together in a large mixing bowl (flour, cocoa, salt). In a blender, blitz your dates and vanilla essence together until they form a smooth, paste like consistency. Add your date mixture, olive oil, milk and sugar to the large mixing bowl and mix well. This will take a good 3 to 5 minutes, and you may need to use a fork at this stage to make sure your final batter mix isn't too lumpy. Fold in half of your halva, and drizzle 3 tsps of tahini in towards the end. Spread into a tray, and finish by sprinkling/drizzling your remaining halva and tahini over the top. Bake in the oven for 15-25 minutes at 180 degrees, until a knife stuck into the centre comes out with just a few crumbs attached (ie. not covered in raw batter). Don't be alarmed if they're taking longer than regular brownies do. This is normal! Just be sure to check on the mix every couple of minutes after you reach the 15 minute mark to make sure they don't overcook. Remove and leave to cool before slicing into squares. https://www.theatov.com/roasted-brussels daily 0.75 2018-04-02 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505987629633-HESU6Z9QHPBVCV2JOY2D/Image-1+%2865%29.jpg For a micronutrient rich diet The A to V. Foods rich in vitamin C. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1505987684810-21OH963EUZLPBF5MMJT5/Image-1+%2866%29.jpg For a micronutrient rich diet - Method Wash your sprouts, and place in a baking tray. You might want to trim the tough stalk bits at the end, but there's no need to piss about putting crosses in the bottom of your sprouts as with boiling. I tend to halve the larger sprouts and toss the smaller ones into the tray whole. Add your shallots, season with your salt, pepper and olive oil and bake in the oven for 40 minutes at 180 degrees, or until golden brown and soft. Meanwhile if you have the time to caramelise your garlic, first blanch the cloves in a pan of boiling water for 2 minutes. Remove the cloves and briefly rinse in cold water. In a dry pan, heat 1 tbsp of olive oil and on a high heat fry your cloves until golden brown for roughly 2 minutes. Add the water, vinegar, sugar, and a generous pinch of sea salt and turn the heat down. Simmer for roughly 10 minutes or until the liquid has reduced down to a syrupy mixture. Once your sprouts are cooked through, remove from the oven and mix in your garlic (with the syrup if you've opted for the caramelising method), chilli, lemon and coriander and mix well. finish with a squeeze of lemon and serve. https://www.theatov.com/tofu-pak-choi-stirfry daily 0.75 2017-10-14 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1507986094400-LSQI5U4YPUJRVH8VR03Q/Image-1+%2873%29.jpg For a micronutrient rich diet - Method Heat your oil in a pan or wok, and once hot add your garlic and onion. Cook for a couple of minutes until soft, and then add your carrot batons and chilli. Cook on a medium heat until your carrots have started to brown (roughly ten minutes), before adding your tofu. I like mine into cube sized pieces, but whatever floats your boat. Stir everything together, and add all your sauces and seasoning. Stir again, and then add your pak choi to the pan. Sprinkle your sesame seeds over, and cook everything for a further 5-10 minutes. Finally, sprinkle over your coriander, and serve with rice and a squeeze of lime. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1507986068800-6MNAB75WT0UDDZC6PQ3F/Image-1+%2872%29.jpg For a micronutrient rich diet The A to V. Foods rich in calcium and plant protein. https://www.theatov.com/green-eggs daily 0.75 2017-10-14 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1507987881934-3SC1P9C9P1YD16GLXIBK/Image-1+%2875%29.jpg For a micronutrient rich diet - Method Preheat your oven to 200 degrees, and then roast your courgette with 1 tbsp of olive oil for 20-30 minutes (alternatively, slice finely and sautee instead). In a pan, heat your remaining oil. Add your garlic and leek to the pan and season with salt and pepper. Once your leek has softened, add your roasted courgette and broad beans to the pan, plus your spinach. Stir in your zhoug or chermoula paste and the oregano if you're using it. Give everything a good stir, then crack your eggs on top, and cook for 6 minutes. I usually cover my pan with foil or a lid during this stage. Serve with your herbs, and couscous or crusty bread. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1507987738258-8VLHKAV9UMQJGUWTIC8N/Image-1+%2874%29.jpg For a micronutrient rich diet The A to V. foods rich in vitamin D. https://www.theatov.com/cannelinni-bean daily 0.75 2017-10-14 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1507990154675-VBFPBKYDZJEXAGOJ4G1F/IMG_3125.JPG For a micronutrient rich diet - Method Heat your oil in a pan, and add your garlic, onion and (if using) dried chilli. Once the onion has softened, add your aubergine to the pan and season generously. After 5 minutes, cover your pan with foil, and cook for a further 5 minutes. Once the aubergine has softened and browned, add your drained beans and sundried tomato and stir well. Follow with your tinned and pureed tomato before turning the heat down and simmering for a further 15-20 minutes. Stir in your spinach about 5 minutes before the dish is done, and sprinkle over some herbs before tucking in. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1507990094360-YY29A3MLOBDA28G4XS0Z/IMG_3126.JPG For a micronutrient rich diet The A to V. Food rich in sulphur. https://www.theatov.com/stewed-dried-fruit-with-ginger daily 0.75 2017-11-05 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1509896684352-WKIIBGC8DICBF2T78YWS/Image-1+%2880%29.jpg For a micronutrient dense diet The A to V. Foods rich in vitamin B12 and copper https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1509896755654-98R8AZKHIGPFR984EY27/Image-1+%2881%29.jpg For a micronutrient dense diet - Method Place your dried fruit in a thick bottomed saucepan, along with the ginger and cinnamon and pour over your orange juice. Leave to soak for 15-30 minutes, and then add your tea bag and water. Heat, and simmer on a low heat for 20-30 minutes, or until the fruit is nice and plump and the liquid has reduced down to a thick syrupy goodness. Serve with yogurt and a sprinkling of sunflower seeds, or on top of porridge. This dish will keep for at least a week in the fridge. https://www.theatov.com/sticky-miso-aubergine daily 0.75 2018-06-27 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1530106528890-DJRGF5POEA8BPBQMS9P8/black+rice.jpg For a micronutrient rich diet - Method Heat your oil in a pan until hot, then fry your aubergine halves for 5 minutes on each side, until the flesh is browned and soft and the skin black and glossy. Top tip - no need to continually stir the aubergine, you want a bit of smokiness here so you can be fairly hands off here while the pan does its thing. Just flip them a couple of times so that both sides are cooked. To make your sauce, combine all the ingredients in a small bowl and stir until smooth. Spoon your sauce on top of your aubergine and place in the grill on 200 degrees for 10 minutes. At the ten minute mark, sprinkle your sesame seeds on top and place back in the oven for another 3-5 minutes. Serve as a starter, or with rice and fresh tuna for a more complete meal. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1511111115903-J42PGU6NZ1A30N464ESC/Image-1+%2887%29.jpg For a micronutrient rich diet Foods rich in vitamin E and manganese https://www.theatov.com/whole-roast-cauliflower daily 0.75 2017-11-20 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1511201179976-LB4A8723JHO4QMXO24DW/Image-1+%2889%29.jpg For a micronutrient rich diet The A to V - foods rich in vitamin B2 and B3 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1511201205605-HPJXCXGS2UB3VANDZK8M/Image-1+%2890%29.jpg For a micronutrient rich diet - Method Preheat the oven to 200 degrees. Halve and deseed your red peppers, place on a baking tray, and roast for 10-15 minutes until soft and starting to blacken. Meanwhile, place your cauliflower in a large casserole dish (separating out the leaves slightly) and dress with the olive oil and spices. Be sure to get your hands messy here and rub everything in properly. Pour the water into the bottom of the pan, and place in the oven with the lid on for 35 minutes. Once the time has passed, remove the lid and roast uncovered for another 15-20 minutes, although this will very much depend on what oven you're cooking this in. Your knife should slice straight through the cauliflower and things should look well browned but not burnt. While the cauliflower is cooking, make the sauce. In a blender, mix the nuts and salt until everything has the consistency of breadcrumbs. Add your peppers, garlic and the rest of the ingredients and pulse until you have a smooth-ish paste. Serve with tahini (lots of!), hummus, and couscous for a next level vegan main. https://www.theatov.com/sweet-potato-curry daily 0.75 2018-10-01 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1511706493200-8PN6UXIWBSDJ95XT67WF/Image-1+%2891%29.jpg For a micronutrient rich diet Food rich in vitamin A https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1511706536337-PU8VWH1QSOO4KHHU2OQE/Image-1+%2892%29.jpg For a micronutrient rich diet - Method First peel your sweet potato, and cut into smallish cubes. In a steamer or microwave, cook the sweet potato cubes until you can slice through with the edge of a knife. (In a steamer this takes about 10 minutes). This step is all about saving you from having to spend an eternity cooking the sweet potato later on by the way. In a pan, heat your oil and add your onion, garlic and a pinch of salt. Once softened and starting to brown, add your sweet potato and the rest of your spices and ginger. Give everything a good stir for a couple of minutes, then add the tomato to the pan. Turn down the heat, and leave for 5-10 minutes, before adding your peas and spinach. Cook for a further 10 minutes, then serve with a squeeze of lime and a drizzle of tahini. Serve with rice, poppadoms, chutney, or just on its own. https://www.theatov.com/jerusalem-artichoke-with-hazelnuts daily 0.75 2017-12-22 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1513791476487-FIHNQLB6XC2VZ2EVVJIZ/Image-1+%2899%29.jpg For a micronutrient rich diet Foods rich in fibre and vitamin E https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1513791570942-5P47DVEOSB2KBUUAZIKL/Image-1+%28100%29.jpg For a micronutrient rich diet - Method Preheat your oven to 180 degrees. Wash and scrub your Jerusalem artichokes, before slicing into halves or quarters. Do the same for your carotts, and if you like garlic chuck your unpeeled cloves into the dish too (this might seem odd, but they'll go nice and squidgy when baked in their jackets). Drizzle with oil and season, before baking in the oven for roughly 20-25 minutes, before sprinkling your hazelnuts over the dish. Cook for a further 5-10 minutes, or until starting to brown. You should be able to slide a knife easily into your artichokes. https://www.theatov.com/chickpeas-aubergine-and-date daily 0.75 2017-12-22 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1513791863071-1ZURATSEOJL9XL3LHLGJ/Image-101.jpg For a micronutrient rich diet Foods rich in vitamin B6 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1513791934759-IBRN9JW4GYO3YNQ238Z8/Image-102.jpg For a micronutrient rich diet - Method Slice your aubergine into thick rounds, and then halve or quarter them. Chop your onion into chunks, and then dress both with the harissa, cumin, and olive oil before roasting for around 30 minutes at 190 degrees. While that's cooking, mix your ingredients for the sauce in a blender, and mix until you have a smooth consistency. Taste as you go, and adjust the ratio of ingredients to preference (i.e. a bit more yoghurt, or more oil). When your aubergine and onion are cooked (you want them cooked through, and slightly browned), drain your chickpeas and heat them with your dates in a shallow pan with a splash of olive oil until warm. Squeeze some lemon, grate a bit of pepper, and toss the herbs into your pan. Mix well with your aubergine, and serve with the yogurt and toasted walnuts scattered on top. https://www.theatov.com/get-your-freekeh-on daily 0.75 2018-01-03 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1514999001328-6KWN5HRMKID9H83DAW3A/freekeh+2.jpg For a micronutrient rich diet - Method Start with your fennel. Place your slices in a shallow oven tray, cover with the oil, season, and mix well. Cook at 180 degrees for 30 minutes until soft through and just starting to brown and curl at the sides. Cook your freekeh according to packet instructions. Wholegrain freekeh will take a little longer than cracked freekeh. I use the pre-cooked pouches which only take about 15 minutes in a pan with a scant covering of water. You want it warmed through, and tender but still with a bit of bite to taste. Meanwhile, place all your ingredients for the salsa in a blender and blend until you have a smooth consistency. Stir your fennel and freekeh together, and dress with the salsa. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1514998935839-RLBSH32V0RKMWS11MZO0/freekeh+1.jpg For a micronutrient rich diet Food rich in vitamin B3, niacin https://www.theatov.com/chickpeas-carrot-kale-and-harissa daily 0.75 2018-01-13 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1515521700026-DEJNZICRCU34BQY896YG/chick+2.jpg for a micronutrient dense diet - Method Heat your olive oil in a shallow pan, then add your onion. Cook until your onions are translucent, then add your garlic and carrot. Stir well, season, and add your cumin to the pan. Cook on a medium heat for roughly 5 minutes, until your carrot pieces are starting to soften. Then add your (drained) chickpeas to the pan, season again, and add your harissa. If you're using chorizo, add that in at the same time as your chickpeas. Cook for a further 5-10 minutes on medium to low heat, then add your kale, and cook for a further 5 minutes or until your carrots are cooked through and the kale has wilted. Serve with a squeeze of lemon and a sprinkling of coriander. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1515521631913-IVFD860N0FDQQTU3PAOJ/chick+1.jpg for a micronutrient dense diet Food sources of vitamin a https://www.theatov.com/tofu-aubergine-and-ginger-stirfry daily 0.75 2018-01-13 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1515863247849-WWKKTNG3EBU7LHCYV1RX/tofu+ginger2.jpg For a micronutrient dense diet - Method In a shallow pan, heat your oil, then add your aubergine and garlic. Season and cook on a medium heat for 10 minutes, stirring every now and again to stop your aubergine from browning too quickly. While this is cooking, mix your miso, mirin and tamari together in a small bowl or ramekin, using a bit of water to produce a smooth consistency. Add your tofu and chilli to the pan before pouring your miso paste over everything. Stir well, then add your spinach to the pan gradually. Grate your ginger over the top, plus a few decent twists of black pepper, and cook for a further 10 minutes. Your aubergine and tofu should be golden and just starting to brown. Serve with coriander, a squeeze of lime ,and more black pepper and soy sauce if you like. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1515863184965-QAI27LWHZLZ69562I53U/tofu+ginger.jpg For a micronutrient dense diet Food rich in calcium https://www.theatov.com/barley-tomatoes-and-dill daily 0.75 2018-02-14 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1518607127852-IVYNE504SM2AH29HSRHM/dill+and+barley.jpg For a micronutrient rich diet The A to V. Foods rich in vitamin B1, thiamin. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1518607321213-MN6HNPC6IEX3RXQG8BJG/dill3.jpg For a micronutrient rich diet - Method Fill a saucepan full of boiling water, add your stock cube, and cook the barley according to the packet instructions (this is usually around the 20 minute mark). You want it tender but still with bite. Meanwhile sauté a handful of cherry tomatoes with a bit of oil in a pan, and add 1 tsp of pomegranate molasses. Fry until slightly caramelised. - drain your barley, add to the pan with your tomatoes, then mix everything together, adding in some chopped dill and lots of pepper as you go. Once your barley is cooked through, drain, and add to your pan containing the tomatoes. Give everything a good stir, adding in your chopped dill, a pinch of allspice if you want, and plenty of cracked black pepper. https://www.theatov.com/urid-bean-curry daily 0.75 2018-02-24 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1519482643211-1O1HXA8GY6505C6NF26T/urid+1.jpg For a micronutrient rich diet Food rich in magnesium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1519482731461-U8C6M5XW0WU360V4FPZL/urid+2.jpg For a micronutrient rich diet - Method Place your beans in a bowl, cover with water, and leave to soak for at least 24 hours. Once the interminable long-term planning has come to fruition (sorry), heat your oil in a thick bottomed pan, and then add your onion and a pinch of salt. Once these are translucent and starting to brown, add your garlic, your beans, and the chill and spices (except the ginger) to the pan. Stir well, and cook for another 3 minutes or so. Pour in your tomatoes, add another pinch of salt, and stir. Fill about three quarters of your empty tomato tin with water, and add to the pan. Then turn down the heat, half cover with a lid, and leave to cook for 30-40 minutes stirring every so often to make sure it doesn't stick too much. Add your spinach to the pan, grating your ginger on top as you go. Stir everything well, and removing the lid cook for a further 5-10 minutes. With about 5 minutes to go (cook for even longer if you want the bans to be REALLY soft - I like a bit of bite), add your creamed coconut. This will rapidly melt into the curry. Serve with coriander, yogurt, and rice. https://www.theatov.com/tofu-mushroom-and-cashew-nut-stirfry daily 0.75 2018-04-05 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1522924900763-GLO9CKUF4TNQOAMDRS2U/mushroom1.jpg For a micronutrient rich diet The A to V - foods rich in calcium and magnesium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1522924966192-JX8W9J4EEB16JK5YP0FK/mushroom2.jpg For a micronutrient rich diet - Method Drizzle your oil into a pan or wok, and heat. Add your onion and a pinch of salt, and cook on medium heat until soft and translucent. Then add your garlic, and diced aubergine (if using). Once the aubergine have started to brown add your mushrooms and season everything with salt and pepper. Stir well. Meanwhile, chop your tofu into small, 1 cm cubes. Briefly turn the heat up in your pan before adding the tofu - you want to brown the tofu chunks. After about a minute, turn the heat down, and add in your spinach. If you're using ginger, grate this into the pan once you've added in the spinach. In a separate bowl or rammekin, mix together the ingredients for the sauce, using the back of a spoon to make sure everything is properly combined. The final consistency should be a thick-ish sauce, but you may need to add a bit of extra water to get the right consistency. Add to your pan along with your cashew nuts, and give everything a good mix. Cook on medium-low heat for a further 3-5 minutes. Serve with rice or noodles, and a sprinkling of coriander and sesame seeds. https://www.theatov.com/mango-passion-fruit-jelly daily 0.75 2018-04-17 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1523996051280-22TC5KWU03CPCCA8ZK7N/jelly+1.jpg For a micronutrient rich diet Foods rich in Vitamin A. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1523996128454-PEXEFX0CP2E8VPJX1Z5V/jelly+2.jpg For a micronutrient rich diet - Method Soak the gelatine leaves in a small bow of cold water, and put to one side. In a small saucepan, mix together the rest of your ingredients and heat until the sugar has dissolved and the pan is just coming to the boil. Add your gelatine leaves, stir until everything has dissolved, and remove from the heat. Pour into a bowl (or even better - a mould!) and refrigerate for at least 12 hours. https://www.theatov.com/red-rice-with-roast-grapes-and-walnuts daily 0.75 2020-02-23 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1523997899228-TTO4VCJ0ZV71G2XH0059/rice+2.jpg For a micronutrient rich diet - Method Bring a saucepan of water and your stock cube to the boil, then add your rice. Cook as per packet instructions (typically 20-30 minutes for brown and red rice). Meanwhile, drizzle a bit of oil over your nuts and grapes and roast in the oven at 180 degrees. Keep an eye on the nuts as these tend to go from perfect to inedible pretty quickly. I find 5-10 minutes does the trick for toasting nuts, and about 20-30 minutes for the grapes. Once your rice is cooked through, drain, and place in a bowl or plate. Add your nuts and oregano and stir well. Finish with your grapes and another drizzle of oil and you're good to go. This dish works just as well cold as hot so no need to serve straight away. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1523997821377-KHCWSAZJ7YNDD3B1EDQZ/rice+1.jpg For a micronutrient rich diet Foods rich in vitamin E and B1 https://www.theatov.com/salmon-apple-fennel-dill daily 0.75 2019-08-16 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1524429256849-V3R8AGD8URDEWH9SZWTU/salmon+2.jpg for a micronutrient rich diet - Method In a bowl, mix the yogurt, spices, seasoning and salmon together and cover with cling film. Allow at least 2 hours to marinate your salmon - overnight is best if you're really nailing the forward planning. When you're ready, cook at 180 degrees for around 30 minutes. Meanwhile, very finely slice your apple and fennel and arrange on a plate, or separately in a bowl (if you'd rather serve the salmon on a different plate). Sprinkle over the dill, pomegranate seeds, and drizzle with olive oil before serving. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1524429154806-F4UWTK9Q6XGY1QS0CAFZ/5236a060-9732-4dbe-a121-d2e91c83bbeb.JPG for a micronutrient rich diet Food sources rich in vitamin E https://www.theatov.com/halloumi-kale-and-sundried-tomato daily 0.75 2018-05-13 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1524429856030-GPU2NA5BO34XBWTDEFAH/kale+3.jpg For a micronutrient rich diet - Method Heat a drizzle of oil in a frying pan or wok. Add your kale and cook for around 3-5 minutes until wilted. Add your halloumi slices and sundried tomatoes and cook on a high heat until the cheese is starting to brown. Season with salt, pepper, and the chilli and serve. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1524429556516-WBDCF7BUXTVJQV1Q9YRD/kale+1.jpg For a micronutrient rich diet Food sources rich in calcium https://www.theatov.com/soy-and-mint-chilli-courgette daily 0.75 2018-05-14 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1526243844804-U2MA1Y0KV1O3EQCRSSHA/caugette.jpg For a micronutrient rich diet The A to V. foods rich in vitamin C. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1526243941376-KZL7V6I9C65UJU2Y0UV7/caurg2.jpg For a micronutrient rich diet - Method Heat the oil in a pan or wok at a high heat. Add your courgette to the pan, but don't move them about too much. The aim here is nicely browned pieces with a bit of bite. After a couple of minutes, turn the courgette pieces over, and cook for a further 2-3 minutes. Add the mirin, soy sauce and rice vinegar to the pan, stir, and grate your ginger over the top. Turn off the heat and - keeping your pan on the hob - sprinkle over your herbs. Serve with a sprinkle of sesame seeds and a generous drizzle of chilli oil. https://www.theatov.com/date-and-almond-butter-chews daily 0.75 2018-07-06 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1526329425439-WSLCUKJFXEMX2907NTAJ/datechew1.jpg for a micronutrient rich diet Foods rich in vitamin B6. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1526329504293-X8CFDUA5RIBQVEXSGN26/datechew2.jpg for a micronutrient rich diet - Method Grease a baking tray (roughly 12 by 8 inches) and preheat the oven to 175 degrees. For the chews, start by creaming together your butter and sugar in a large bowl. Add in your flour and crack your eggs straight into the bowl. Stir until just combined, then add the almond butter, chopped dates and nuts and mix. Add the salt last and stir just a couple of times. Meanwhile melt your chocolate in a bowl over boiling water and stir until smooth. Spread your chew mix evenly across the baking tray (don't worry if it looks a bit sparse, it'll expand) and finish by drizzling the melted chocolate on top. Bake for approximately 25 minutes, or until golden brown. Once cool cut into squares. https://www.theatov.com/spanish-bean-stew daily 0.75 2018-07-18 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1531847867273-UE9WVYTQ89N0B9SLVG38/spanish+bean+2.jpg for a micronutrient rich diet - Method In a shallow pan, heat your olive oil, and add the onion, garlic and chilli to the pan. Season with salt, and cook on a medium heat for at least 5 minutes until soft. Then add your pepper to the pan along with all your spices, and stir well. If you're adding chorizo and wine to the recipe now is the time to go big. Cook for around 5 minutes before adding your beans. Stir, then add your tinned tomato and tomato puree to the pan. Season. Turn the heat down to medium-low until the pan is gently simmering. You may need to add a splash of water to the pan at this stage to make sure there's no sticking to the bottom of the pan situation. Cook for a further 15-20 minutes, adding your spinach to the pan about 5 minutes before everything's done. Finish with a sprinkle of herbs, and serve with rice, a hunk of bread, or just on its own. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1531847800291-TCCV247YI3I2LBB8XMGI/spanish+beans+2.jpg for a micronutrient rich diet Foods rich in iron. https://www.theatov.com/spring-chicken-and-chorizo daily 0.75 2018-07-18 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1531848483892-NKG942NF7JZK9ZW81IGX/chickchor2.jpg For a micronutrient rich diet - Method Place your diced chorizo, shallots and broad beans snugly in a layer covering the bottom of an oven pan. Having seasoned your chicken (top tip - lots of sea salt on the skin will help it to crisp up), place the pieces on top of your veggies. Meanwhile, dissolve your stock cube in boiling water, and pour this along with your wine over the top of your pan. Drizzle with the oil, season, and cook at 200 degrees in a preheated oven for 30-45 minutes. You want the chicken juices to run clear and the skin to be nicely browned, but how long this'll take largely depends on your oven! I'd recommend checking in at the 20 minute mark and basting your chicken pieces with some of the liquid. Season with lime, parsley, and pepper. Serve with new potatoes or couscous. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1531848404208-F8Y0SV8V3MH9AA8IMAY9/chickchor1.jpg For a micronutrient rich diet The A to V. Foods rich in the B vitamins https://www.theatov.com/coronation-chickpeas daily 0.75 2018-08-28 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1535291421090-29KRXTQLY107LZZ6SHXS/corchick2.jpg For a micronutrient rich diet - Method Heat the olive oil in a pan. When hot, add your garlic and onion with a pinch of salt, and cook for around 5-7 minutes until the onion is soft and translucent. Add your dry spices, ginger, tomato paste and the drained chickpeas. Give everything a good stir, and add 200ml of water. Add the apricot jam, raisins, and season well with salt and pepper. Cook for ten minutes until the liquid has reduced, then turn off the hot and leave to cool. Then stir in the yogurt. In a separate pan, heat half a tbsp of oil, and fry off the curry leaves and chilli. Cook for 5-7 minutes until the chill begins to brown, and then sprinkle the chilli and curry leaves over the chickpea mixture along with the spring onions and peanuts. Serve with a sprinkling of coriander or mint. This goes really well with lettuce leaves, pitta bread, or rice. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1535291314663-82ATEP9O0OIQF1P4N06U/IMG_4849.JPG For a micronutrient rich diet The A to V - foods rich in magnesium https://www.theatov.com/kidney-bean-and-carrot daily 0.75 2018-09-12 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1536151556199-GLZY6Q6M6XBBR888OB9O/kidney+and+car+1.jpg For a micronutrient rich diet The A to V. Foods rich in iron and magnesium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1536153588221-XZLO97PMID9TE8WV8KQJ/kidney+take+2.jpg For a micronutrient rich diet - Method Sautee your oil and onion with a pinch of salt in a pan until soft and starting to brown. Add your diced carrot and onion, along with the chilli, garlic, ginger and cumin. Mix, and cook on a medium heat for roughly 10 minutes (stirring every now and again) until the carrot has started to soften. Add your kidney beans and tinned tomato to the pan, stir well, and season (adding the tomato paste as you do). Cook for a further 10-12 minutes - adding your spinach to the pan 5 minutes before everything is done if using - before finishing things off with a sprinkle of coriander. Serve with hummus and rice or couscous. https://www.theatov.com/tofu-olives-tomato-and-lemon daily 0.75 2018-09-05 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1536154114642-GS09P5XW2Q2N46B68MHZ/tofu+and+toms1.jpg For a micronutrient rich diet The A to V. Foods rich in calcium and magnesium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1536154167051-93BLZWUDHPITT632H5IC/tofutoms2.jpg For a micronutrient rich diet - Method Heat your oil in a pan. Add the shallotts and a pinch of salt and cook for 5 minutes. Then add your spring onions, tomatoes, and garlic to the pan. Cook for a further 3-5 minutes until the tomatoes have softened and are starting to brown. Turn up the heat slightly, and add your tofu. After a further 5 minutes of cooking time, add your spinach, olives, preserved lemon, and the sun-dried tomatoes to the pan. Cook for a further 5-8 minutes, season, and serve. This goes really well with brown rice or garlic bread and a side of broccoli. https://www.theatov.com/quinoa-with-cherry-tomatoes-and-almonds daily 0.75 2019-01-09 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1547058382530-GBF0Y2JSCHJBDXD54U05/Image-1.jpg For a micronutrient rich diet Foods rich in vitamin E and vitamin C https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1546971135228-ZWWV82P22Y8H9I4JHMP8/IMG_5583.JPG For a micronutrient rich diet - Method Boil roughly 400ml of water, enough to comfortably cover your quinoa in a saucepan, and simmer for around 20 minutes or until your quinoa has separated and you can see what looks like little spirals of grain floating to the top of the saucepan. (Note, you’ll need to cook other grains according to their own logic/instructions.) Meanwhile in a separate pan, heat up 1 tbsp of olive oil and fry your onion with a pinch of salt for roughly 8 minutes or so until soft, translucent, and starting to brown. Add your tomatoes to the pan alongside your spice powder (if using any) and cumin seeds. Turn off the heat once the tomatoes have started to blister. In an oven at around 180 degrees toast your almonds with a drizzle of olive oil and your chili flakes. After about 10 minutes these should be toasted and ready to remove from the oven. Be sure to keep a beady eye out during this step, as nuts have a horrible tendency to turn from not done to blackened husks of their former selves in a flash. In a large bowl, mix your drained quinoa with the almonds, onions and tomatoes. Grate over your lemon zest and as much chopped herb as you can handle and serve while warm. https://www.theatov.com/ginger-and-pear-cake daily 0.75 2019-01-09 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1547059056514-0QGSMGOAG945HVHNWH0C/pearcake2.jpg For a micronutrient rich diet Foods rich in vitaminsand minerals https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1547059134320-BLBO9EIAF8R7QSEDZYAO/pearcake1.jpg For a micronutrient rich diet - Method Preheat your oven to 180 degrees, and line a grease a cake tin. In a small saucepan on low to medium heat, melt your butter until it’s browned and smells vaguely nutty. This process takes roughly 8 minutes. Once done, refrigerate for roughly 15 minutes (I just whack the saucepan in the fridge to save on washing up which is why a small saucepan is a good idea). Peel, core and cut your pears into smallish cubes.Then in a large bowl, mix your butter with the sugar, lemon zest and vanilla. Gradually add your eggs to the bowl and beat. Add your sesame seed powder, flour, baking powder, and a pinch of salt to the bowl and stir well. Fold in your diced pear and add in the chopped ginger, plus 1 tbsp of the syrup it sits in. If you’re using halva, stir about 20g into the batter. Pour the batter into your cake tin and drizzle the melted chocolate over the top. Bake for 40 minutes, sprinkling the remainder of your halva on top at around the 30-35 minute mark. The cake should be moist with a few crumbs on the skewer/knife you use to test the bake. Pour a further tbsp of the ginger syrup over the cake, and serve hot or cold with a dollop of yogurt. https://www.theatov.com/white-bean-and-caper-salad daily 0.75 2019-05-03 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1556467071552-7F0JKBZ5MWRLIE0JA34B/IMG_6190.JPG For a micronutrient rich diet Source of magnesium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1556467154006-FXB55YOX25AGV6MQDP0J/IMG_6198.JPG For a micronutrient rich diet - Method Quite possibly the shortest recipe I have ever written. Drain your beans and place in a medium sized bowl. Chop and slice all your ingredients, add to the bowl, and stir well. Squeeze your lemon over the salad, and season with salt, pepper and olive oil. https://www.theatov.com/broccoli-and-aubergine-salad daily 0.75 2019-04-28 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1556468744435-5XT9AV1VSTLCY2EEYC7K/Image-1+-+2019-04-28T172415.103.jpg For a micronutrient rich diet Food rich in folate and vitamin B6 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1556468818430-D9UQ9YCWSDFPP6IR0UR3/Image-1+-+2019-04-28T172421.677.jpg For a micronutrient rich diet - Method Pre-heat your oven to 180 degrees. Then in a small bowel make your miso sauce by stirring the miso, grated ginger, lime, honey and vinegar together with 1 tbsp of the oil. Miso has a fairly thick consistency, so adding a tablespoon of water helps mix everything together here. You’re aiming for a smooth sauce-like consistency. Place your aubergine on a baking tray, and pour over almost all your sauce (keep a tbsp back). Mix together with a spoon or your hands, and then place the tray in the oven and roast for roughly 35-45 minutes on 190 degrees. The aubergine should be soft and starting to brown. While the aubergine is in the oven, sautee your broccoli on the hob along with the remaining sesame seed oil, chilli, and oil. After about 5 minutes your broccoli should be seared and starting to soften. Place in the oven for a further 5-10 minutes to finish it off. I like it still a little al dente, but you may disagree in which case cook until soft. Once both your components are done, place in a bowl (either in layers or mixed together), and sprinkle your sesame seeds and coriander together. Serve either cold or hot. https://www.theatov.com/halloumi-and-date daily 0.75 2019-04-28 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1556470946246-DYEAK0OLXFS7E7BMZJ4Y/Image-1+-+2019-04-28T175123.531.jpg For a micronutrient rich diet - Method In a blender, mix together your dates and water until you have a smooth paste. You may need to add a little more water if the mixture is a bit lumpy. Place your slices of halloumi onto a grill or griddle. Grill on each side for roughly 1-2 minutes, or until soft and golden. On a plate, spoon your date paste into the centre and using the back of a spoon spread into a thinnish layer as evenly as possible. Place your halloumi on top, with a generous grind of black pepper and a sprinkle of parsley if you wish. Drizzle the dressing or olive oil on top. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1556470647996-B5PSU9TO1VDOWHMSBK0H/Image-1%2B-%2B2019-04-28T175133.086.jpg For a micronutrient rich diet The A to V - foods rich in calcium https://www.theatov.com/orange-salad-salsa daily 0.75 2019-04-30 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1556645086452-EQ1R2G616TYLPBQ9WVC3/Image-1+%281%29.jpg For a micronutrient rich diet - Method Optional, but I find macerating onions makes them more palatable raw. To do this, very finely slice your onion and place them in a small bowl. Squeeze half a lemon (or any spare orange juice) over the onion along with a pinch of salt. Gently stir and leave to soften for anywhere between 30 and 120 minutes depending on how much time you have. If you’re not macerating your onion, just make sure the onion is finely sliced. To prepare the oranges, slice the skin and as much of the white pith away from the oranges as possible. Then slice into slim discs. Arrange on a plate and sprinkle your onion, parsley and olives on top. To finish, drizzle over a little olive oil and season with a pinch of salt and pepper (optional). https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1556645016142-SROY0YZXRXF3JOY906GT/Image-1.jpg For a micronutrient rich diet Foods high in vitamin C. The A to V. https://www.theatov.com/grain-salad daily 0.75 2019-07-15 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1563209982644-0KQXM58DIXP6VX0N1MXB/Image-1+-+2019-07-15T175715.872.jpg For a micronutrient rich diet Foods high in magnesium https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1563210106956-H12L49TO7HFS5HTTGVW5/Image-1+-+2019-07-15T175740.514.jpg For a micronutrient rich diet - Method Heat roughly 1 and 1/2 tbsps of olive oil in a pan, add your onions along with a generous pinch of salt, and cook on medium heat for a good ten minutes or so until soft, translucent and browned. Meanwhile, if you’re using couscous, pour roughly 1/2 a pint of boiling water with 1/2 a stock cube over the couscous and leave covered for roughly 15 minutes. If you’re using quinoa or bulgur wheat, cook according to the packet’s instructions (roughly 20 minutes in simmering, seasoned water). Toast your nuts in an oven on 180 degrees for no more than 10 minutes. Be warned. Nuts turn from raw to burnt through in the flash of an eye. So keep a close eye on proceedings here. If you’ve preheated your oven for any reason you’re probably looking at more like 5-7 minutes before your nuts are toasted. Add your garlic and smoked paprika to the pan with your onion and cook on a low heat for roughly 2 minutes. Drain your grain and add to the pan along with the olives, herb, peppers, toasted nuts and season well. Drizzle your remaining olive oil over the top and mix well before serving. https://www.theatov.com/black-rice-with-pomegranate-and-toasty-broccoli daily 0.75 2020-04-13 https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1586788380081-VKKHWI09KSDBOVWCNIKM/IMG_8807.JPG For a micronutrient dense diet - Method Cook your rice in boiling water according to packet instructions. I cook mine with half a vegetable stock cube for 30 minutes. Be warned that black rice takes an absolute age to cook, so be sure to taste before draining it. You want it to have bite but not to be detrimentally chewy. While you rice is cooking, steam or boil your broccoli for no more than 3 minutes. Rinse under cold water, then in a small pan heat up a bit of oil and a pinch of salt and gently fry your brocc until starting to go crispy. Roughly 2-3 minutes. If you have a hardcore griddle pan situation in your kitchen than that would also work. Combine the rice with the broccoli and pomegranate seeds, then season with salt and pepper and a generous drizzle of olive oil. https://images.squarespace-cdn.com/content/v1/594a89eda5790a398900bf3b/1586787263594-BUN8QSOD2C4M3TE2XDQ8/IMG_8806+%282%29.JPG For a micronutrient dense diet The A to V - foods rich in iodine and selenium