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Sneezing, coughing and nose-blowing season has officially started and it is time to bring out the hand sanitiser to try and not catch your beloved friends/colleagues' germs. 

In order to keep the doctor away, an apple a day is a good start, but if you add certain foods to your diet, you could get a real immunity boost. 

And here are just five!

1. Citrus fruits

Essential for fighting infections, vitamin C stimulates the production of white blood cells. Unfortunately, your body cannot store it, so you need to make sure vitamin C is on the menu every day. 

While vitamin C tablets might come in handy, you can get your daily dose of ascorbic acid (the scientific name of the molecule) from oranges, grapefruits, lemons, limes or clementines. 

2. Kiwis

For the very same reason, kiwis are your friends during the winter. In fact, two kiwis contain enough vitamin C to cover your recommended daily dose of the immunity-boosting nutrient.

On top of that, kiwis are also a good source of vitamin K, copper and fibre.

3. Sweet potatoes

Sweet potatoes are an excellent source of vitamin A (a powerful antioxidant) and a mere cup of cooked sweet potatoes provides more than 200% of the recommended daily intake.

Antioxidants are essential for immune system support as they help your body fight off infection. Sweet potatoes are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. 

4. Broccoli

A real nutrition powerhouse, one cup of cooked broccoli is enough to cover your daily needs in vitamin K and vitamin C. It is also a very good source of chromium, folate, fibre, pantothenic acid and vitamin B6. 

To make sure you get the most of the benefits, steam them instead of boiling them as this aggressive cooking process destroys most of the vitamins.

5. Spinach

While we always love to learn about new superfoods, some of our cupboard/fridge staples can also claim the title. Take spinach for example; not only do they taste great as a salad base, they are also a true food hero. 

One cup of cooked spinach contains a tremendous amount of vitamin K, while it is also an good source of vitamin A, manganese, folate and magnesium, to name a few. Just like broccoli, the least you cook it, the better!

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Freezers are a busy girl's best friend – and not only because an ice-cream binge is all we need after a hard day sometimes. 

Vegetables, meat and certain fish keep really well in the freezer and can help us improvise healthy meals in minutes.

But there are plenty of other items that are freezer-friendly. 

Here are some foods you probably didn't know you could store in the freezer and which can save yourself LOADS of time and money. 

1. Bread

Freezing bread is an easy way to ensure your loaf doesn't get off before you finish it. Keep it in the freezer and pop a couple of slices in the toaster when you need it: it will be just as good as if it was fresh.

2. Eggs

You can crack eggs in an ice-tray to freeze them easily. Also, if a recipe tells you to only use egg yolks for example, don’t be afraid to freeze the egg whites for the next time you want to make a meringue. 

3. Cheese

Cheese won’t lose its taste or texture if you freeze it, especially hard cheeses such as cheddar, gruyere or grated. 

4. Butter

Made mostly of fat, butter can survive for months, if not years, in a freezer. 

5. Fruits

Bananas, mangos and kiwis freeze really well, especially if you peel and dice them first. Use them to make a delicious banana-based ice-cream or as fresh and tasty toppings on your porridge or salad. Same goes for berries: simply wash and dry them before.

6. Cooked rice and pasta

If you have cooked too much rice or pasta, do not throw it away. Keep it in small freezable bags and simply let it unfreeze in the fridge for a few hours before you need. Perfect for the base of a healthy and filling lunch! 

7. Soup

Another easy way to make sure you always have a healthy lunch at hand: make soup in big batches and freeze it in small containers. 

8. Cookie dough

No store-bought cookie tastes as good as a homemade one (especially if you give our recipe a try). Roll your cookie dough into a sausage shape and wrap it in cling film. That way, you can cut a few slices of cookie dough and place them directly on a lined baking tray. Cook for 15 minutes and it’s ready!

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We can't really think of a breakfast that is as easy to make and highly nutritious as porridge.

Oats are a great source of fibre and energy that keep us fuller for longer, and mixing things up with the toppings prevents it from ever getting boring!  

To make the base of a porridge for one person, place one scoop of oats and 3 scoops of liquid (water, milk, almond milk…) in the microwave for 2 minutes, stirring halfway.

Once you have mastered this base, you can play around with toppings!

1. Cinnamon + chia seeds + peanut butter

Add the cinnamon and chia seeds to the oats before you place your bowl in the microwave, and drizzle with peanut butter before serving.

2. Goji berries + coconut flakes + milled linseeds

Once your porridge is ready, add about a tablespoon of each topping.

3. Cinnamon + raisins + almond butter

Add the cinnamon and raisins to the oats before you cook them so the raisins get re-hydrated. Add a teaspoon of almond butter before serving.

4. Turmeric + banana + almond butter

Add a pinch of turmeric to the oats before you cook them, them add about 1/2 sliced banana and a teaspoon almond butter. 

5. Cacao powder + strawberries + almond flakes

Add the cacao powder before cooking the oats, then add sliced strawberry and scatter with almond flakes. 

So, which one will you be trying? 

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There is no doubt that cheesecakes are among the most delicious, indulgent desserts. 

What is great about them also is how easy they are to make, so why not bake one for your friends this weekend?

Whether you like simple, fruity or chocolatey, we have the best recipes of cheesecakes you NEED to try! 

1. Nutella cheesecake

2. Mango cheesecake

3. Bailey's cheesecake

4. Chocolate cheesecake

5. White chocolate cheesecake

6. Salted caramel cheesecake

7. No-bake strawberry cheesecake

8. Chocolate chip cookie cheesecake

9. Blueberry gin and tonic cheesecake

10. Kinder Bueno cheesecake

11. Raspberry with lemon cheesecake

 

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So, it turns out if you want to improve your diet, you can forget all about low-fat, low-carb, gluten-free or any sort of restrictive nutrition plan for that matter.

You can improve your diet with a very simple element (and one your granny likely mentioned more than once), and that, ladies, is fibre!

We have all heard that porridge is a healthy breakfast. Indeed, a recent study confirmed the benefits of this Irish favourite as scientists, based at the APC Microbiome Institute in Cork, discovered that beta glucan, which is the fibre found in porridge, could help reduce cholesterol and even body weight. 

The benefits of fibre have been widely documented in the past few years; it has been proved to make you feel full for longer, plays a key role in digestion, in reducing our risk of heart disease, diabetes and some cancers.

Yet, we are not eating enough of it

According to science, we should aim to eat 30 grams of fibre each day to enjoy all these benefits – weight loss included.

However, a whooping 80 per cent Irish adults are not even reaching 25g a day, which is the European Food Safety Authority recommendation. 

How can I introduce more fibre to my diet? 

Introducing more fibre into your diet isn’t rocket science.

Fibre is only found in foods that come from plants while foods such as meat, fish and dairy products don't contain any fibre.

To increase your fibre intake, the first thing you can do is simply increase your intake of fruits, vegetables, wholegrain cereals and legumes – all planted-based food, basically. 

What foods are really high in fibre?

Beans, chickpeas and lentils are excellent sources of fibre and should regularly be on your menu, as well as wholegrain or wholemeal bread, rice and pasta.

All vegetables and fruits contain fibre, especially cauliflower, broccoli, squash, apple, pears, berries and leafy greens. 

Another good reason to stick to your five-a-day, or even more… 

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Pumpkin spice lattes have been in stores for a few days now, and we just can't get enough of this delish autumn spice blend. 

Whether you decide to buy it or to make it yourself, it can be used in many tasty goods, and with more than one million mentions of #pumpkinspice, Instagram is the place to go to find some inspiration!

1. Pumpkin spice latte swirl

 

A post shared by Sam Cheto (@chetoohs) on

2. Pumpkin spice cookies

3. Pumpkin spice porridge

 

A post shared by Natasha Killip (@natashakillip) on

4. Pumpkin apple pecan bake

5. Pumpkin spice scones

 

A post shared by Amanda Mapp (@brisbane_foodie) on

6. Chocolate chip pumpkin blondies

7. Pumpkin spice donuts

 

A post shared by Ellen Wong (@elanoness) on

8. Pumpkin spice ice-cream

9. Pumpkin spice smoothie bowl

 

A post shared by Verena Rode (@healthy_and_sweets) on

10. Pumpkin spice cupcakes

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At a time when the term 'clean eating' saturates our newsfeeds, it can feel like you're failing if you don't buy organic, cook from scratch or juggle avocados between TRX classes.

And life is complicated enough without forcing yourself into a corner when it comes to diet and nutrition, right?

So, sticking to five simple rules as often as possible is all you need to do to keep your physical health and emotional wellbeing in check.

1. Eat when you are hungry

And ONLY when you are hungry. If ever there was one rule to follow, it is this one.

Yes, it means forgetting all about this “finish your plate” plea you heard so much as a kid, but it is essential.

Basically, remember that your body isn’t a trash bin: don’t finish your plate if you are no longer hungry, and don’t say yes to the birthday cake in the office if you feel full already. 

2. Eat your fruits and veg first

The idea here is not to only eat fruits and veg, but to eat as much as you can.

Automatically, if you only eat when you are hungry, that will reduce the amount of junk you put in your mouth. 

3. Stay away from processed food

There are so many reasons to eat homemade food and to keep processed food at bay.

It is healthier, cheaper and most importantly, it tastes so much better!  

4. Do not waste food

Buying in bulks is a good idea for long shelf-life products (rice, pasta, canned food) but sometimes, good deals can end up costing you more if it all ends up in the bin.

Learn how to buy according to your needs and freeze your leftovers. 

5. Do not prevent yourself from enjoying social times

The one and only exception to rule #1 is holidays and family reunions. That’s right, you should have a slice (or three) of cheesecake at your cousin’s communion if you feel like it, just keep it in mind during your next exercise session and push yourself that bit extra.

Depriving yourself from enjoying social times because you want to lose weight or be healthy is too much of a waste, and life is too short to be constantly dieting. 

 

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Cheap, quick to make, so delicious: what's not to like about pasta and noodles?

While we often just throw half a pack of pasta into boiling water, open a jar of ready-made sauce and hope for the best, there are ways to make your pasta dish extra tasty.

Try the recipes below to spice up your pasta and noodle game! 

1. Red pesto spaghetti

2. Prawn pad thai

3. Chicken fajita pasta

4. Stuffed conchiglione

5. Stir-fried chilli beef

6. Creamy carbonara

7. Tagliatelle with pancetta, olives and crème fraîche

8. Chicken with asparagus and penne pasta

9. Stir-fried ginger chicken

 

 

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Ah, breakfast.

Our love/hate relationship with the first meal of the day is all too real.

However, this latest study has shown that chowing down in the morning before hitting a workout can "'prime" the body to burn carbs.

The findings also suggest that fuelling your workouts will allow the body to digest your post-workout meal much more efficiently. 

The research was conducted by scientists from at Department for Health, in collaboration with experts from the universities of Birmingham, Newcastle and Stirling.

As many fitness junkies will know, fasting is becoming a hot trend amongst the Insta-fit population.

The scientists have taken note.

The researchers tested the blood glucose levels and muscle glycogen levels of the 12 healthy male volunteers who took part.

Participates were split into two groups, those who ate breakfast and those who were fasting overnight. 

The scientists studied the volunteers before and after an hour’s cycle.

Those who ate brekkie were treated to porridge made with milk two hours before exercise. 

The results were in and it's time to kick fasting to the curb.

Their evidence shows eating breakfast increases the rate at which the body burnt carbohydrates during exercise.

Furthermore, it boosts the rate at which the body digests and metabolises food eaten after exercise too.

Dr Javier Gonzalez, senior lecturer in the Department of Health who co-led the study, said:

“This is the first study to examine the ways in which breakfast before exercise influences our responses to meals after exercise.

"We found that, compared to skipping breakfast, eating breakfast before exercise increases the speed at which we digest, absorb and metabolise carbohydrate that we may eat after exercise.”

Rob Edinburgh, PhD student also in the Department who co-led the study, said:

“We also found that breakfast before exercise increases carbohydrate burning during exercise, and that this carbohydrate wasn't just coming from the breakfast that was just eaten, but also from carbohydrate stored in our muscles as glycogen.

"This increase in the use of muscle glycogen may explain why there was more rapid clearance of blood sugar after ‘lunch’ when breakfast had been consumed before exercise."

If this study is anything to go by, it's time to become well acquainted with breakfast again.

Nevertheless, my fellow fitness fans will know we are constantly bombarded with conflicting evidence.

This study shows that fasting before exercising can lead to burning extra fat during a session.

If you're undecided, it's best to speak to your doctor before embarking on a new diet or exercise plan.

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When doing your food shopping, it's always a good idea to check the "best before" and "use by" mentions to prevent food waste.

While "best before" indicates that the food is still safe to consume a few days after the date, the "use by" should be strictly followed to prevent any food poisoning.

Surprisingly though, some food actually never go off. Because they are highly concentrated in sugar, fat or salt, the degradation process is almost non-existent.

Here are our cupboard heroes:

1. Ghee

This clarified butter originating from India is produced by heating butter to remove the milk solids and water, which makes it virtually 100% satured fat. 

2. Jarred vegetables

Kept in sterilised jars in a preserving liquid, vegetables can be kept for years, especially if stored in a dark cool place.

3. Stock cubes

Made mostly with salt, the chicken, beef or vegetable stock cubes are absolutely safe to use, even years after buying them.

4. Canned food

Although they usually contain a "best before" mention, canned food virtually never expires. If you are using an old can, just be careful that it isn't swollen, as it would mean it is no longer safe to consume.

5. Spices

Ground spices, such as cinnamon, turmeric, cayenne pepper, cumin or garam masala lose their flavour over time, but they are harmless to use even after the use-by date.

6. White flour and cornflour

White flour and cornflour can lose their nutritional value overtime, but they are safe to consume almost indefinitely. Be careful with whole-wheat flour which does go off, and self-raising flour which loses its leavening properties within a few months after opening.

7. Dry pulses and beans

Contrary to fresh vegetables and fruits, dry beans, lentils or chickpeas contain very little water which gives them a long shelf-life.

8. Pasta and rice

For the same reason as pulses, their very low water content, pasta and rice can be safely consumed years after buying them.

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Snacking and healthy eating aren't usually topics that go hand-in-hand.

For most of us, snacking involves picking at biscuits, cake, chocolate, and whatever other treat our hand reaches for in the cupboard.

But as we become aware of the importance of eating right, more and more of us are looking for alternative and healthy foods to snack on. 

In fact, according to a survey by SuperValu, 90 percent of Irish consumers are worried about what they eat, and are starting to change their habits. 

The shift sees snacking evolving from an indulgence into a habit of “purity” and is now commonly known as The Fourth Meal.

How do we decipher what is healthy and what ‘healthy snacks’ are really fit for purpose though? 

Well, that's where SuperValu comes in.

The retailer, together with Health and Wellness ambassadors Bernard Brogan, Lean Mean Momma, Cliona O’Connor and Nicola Halloran of The Wonky Spatula, is enabling people to decipher what healthy options will truly suit their lifestyle.

If you want healthier snacking options that don't involve a bag of crisps or bar of chocolate but offer the same satisfaction, you should opt for something made from healthy ingredients packed into one product. 

So what products do they recommend?

  • Go Raw is right on trend being organic and sprouted with healthy inclusions such as flax seed and chia.

  • Madegood is another tasty healthy treat made from dried fruits, whole grains and all-natural ingredients.

  • If you make your own snacks but find flavour a challenge, PBfit is the ideal solution to add yumminess to your rice cakes or shakes. PBfit is peanut butter powder made by pressing gently roasted peanuts to remove most of the fat and calories. It is then ground with some coconut palm sugar, and a pinch of salt.  

  • Whey Box, a convenient on the go protein in a 20gm format in three different flavours ideal for your gym or hand bag.

  • ROS Nutrition, a 100% Irish product, is the exclusive nutritional partner to the Dublin GAA team, over 25 Irish Olympians, athletes such as Sean O’Brien and has just been announced as nutritional partner to the Guinness Pro14 rugby league.

  • Paul’s Quinoa Meals available in Mild Curry, Tagine or Provençale – organic, gluten free and vegetarian.

  • Upton’s Jackfruit is an ideal meat replacement in three different flavours; just add to tacos, burgers, salads, sandwiches, wraps or simply over rice.

  • Or if you're into Deliciously Ella, you can pick up a range of her free from products from oat bars to granola or Bircher muesli.  All products are from natural ingredients, gluten free, dairy and refined sugar.

So, if it is for breakfast, lunch or dinner or anytime in between SuperValu has all of your healthy options sorted for you.

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The results are in for the most Instagrammed food in the UK, and it’s not what you think.

Our Insta feeds are usually full of delectable burgers, homemade pasta, and gluten-free treats, but surprisingly, none of these made the cut.

 

A post shared by Mia Zarlengo, MS, RD (@bitesbymi) on

And even though basic bitches are constantly snapping the perfect angles of their overpriced eggs benedict smothered in hollandaise sauce beside their bottomless mimosas, brunch food did not make the top slot either.

 

A post shared by Samantha Schwartz (@phlfoodstagram) on

So what did?

Curry dishes were reported as the number one food to flood Instagram’s feed, according to data analysis done by Stay in Cornwall.

The delicious, Asian dish was followed by avocado, fish and chips, and Yorkshire pudding.

We were shocked that curry overtook avocado in the ranking, since the green fruit has been all the rage recently.

Avocado BLTs, avocado salads, avocado toast – even avocado ice cream has taken over the Internet, dominating millennials diets all over social media.

 

A post shared by Sydney Boyd (@turnipyourlife) on

Nevertheless, bowls of spicy Jalfrezi and Madras soaking over rice have won the popular Insta vote, with over double the amount of avocado pics posted this past year.

The rest of the photogenic foods ranked as followed:

  1. Curry – 551,701

  2. Avocado – 271,789

  3. Fish and chips – 63,856

  4. Yorkshire pudding – 51,556

  5. Cream tea – 45,189

  6. Sausage roll – 29,113

  7. Trifle – 11,359

  8. Chip butty – 9,121

  9. Cornish pasty – 6,393

  10. Beef Wellington – 2,432

There is undoubtedly some bang-on hangover foods here like fish and chips, sausage rolls, and chip butties.

 

When chip butties are life 

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For real though, if you come home locked after a sesh and don’t eat crisps or chips on buttered bread, then you’re not living your best life.

 

A post shared by @battlesquids on

It seems the UK’s current guilty pleasure is late-night, curry takeaways, and we wonder what it will be next year.

Perhaps avocado will take the lead, but until then keep calm and curry on.

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