What if you could find better health through changing the foods you eat? What if you discovered truths about foods that made you want to change the way you eat?

Today, chronic diseases of every kind – diabetes, obesity, cardiovascular disease, degenerative, digestive and autoimmune disorders are epidemic. Yet these conditions are largely diet and lifestyle driven and are preventable. Changing what you eat can be your quickest win.

If you’re confused and no longer know what to eat or where to shop, a new book, Once Upon a Cook – Food Wisdom, Better Living is a call to action and a call to care where your food comes from and become a more conscious and much healthier consumer.

According to author Izabella Natrins (an occasional contributor to this site) it’s not about fad diets but about eating well. It’s aims is to highlight traditional foods kept generations of our ancestors free from the chronic diseases which plague us today.

Inside you will find a celebration of the deep nutrition of meats, eggs, butter, cheese and milk from grass-fed animals; wild-caught seafood; bone and mineral broths. But alongside this is also emphasises organic fruit and vegetables, cultured and fermented foods; and herbs and spices.

Author Izabella Natrins

Izabella is a nutrition and lifestyle expert with over 30 years’ experience. A former research psychologist, she is a qualified nutrition and health coach, and a Ballymaloe-trained, nutritional chef and health educator.

The book, which is part recipe collection, part nutritional advice, part expose of the problems of industrial and faddy food diets, and part re-calibration of our concepts of healthy food provides plenty to chew on. It’s  is also a deeply personal statement: the way of eating she proposes here helped her to reverse a progressive autoimmune disorder.

As a keen home bread baker I really appreciated the recipes for daily loaves made with traditional sourdough starters. But there are also practical recipes for broths and stocks, fermented veggies, yoghurt and kefir, wise ways with herbs, and a range of satisfying mains.

Unlike most books on cooking an nutrition Once Upon a Cook is also fully referenced, encouraging readers to explore more on their own.

Food – how we grow it and ho we eat it – is certainly becoming a more difficult subject. But it doesn’t have to be. Most of us have a kind of common sense of what constitutes a food fad versus what constitutes food we can not only live on but thrive on. If you a are looking for the latter this could be the book for you.

• Find out more about Izabella at her health and wellness website IzabellaNatrins.com
• Once Upon a Cook – Food Wisdom, Better Living is published by Better Living Press can be ordered here.

You can prepare it in under an hour and it serves 4.

Ingredients

• 2 tsp olive oil
• 2 cloves garlic, crushed
• 1 small onion, finely diced
• 1 medium swede, peeled and chopped into chunks
• 3 large carrots, peeled and chopped into chunks
• 1 medium parsnip, peeled and chopped into chunks
• 4 sprigs thyme, stalks removed
• 850ml (30 0z) low sodium vegetable stock
• 550ml (19 0z) semi-skimmed milk
• 2 x 400g (14 oz) cans mixed beans
• Pinch of ground black pepper
• 1 medium wholemeal or granary
• French baguette

Method

1 Heat the oil in a large saucepan then add the garlic and onion, frying over a medium heat for 5 minutes or until soft but not coloured.

2 Add the prepared swede, carrot, parsnip and sprigs of thyme, then stir to combine.

3 Add the stock and milk, bring to the boil then simmer for 15 to 20 minutes until the vegetables are tender.

4 While the vegetables are cooking, drain the canned mixed beans into a colander and rinse.

5 When the vegetables are tender, remove from the heat and put one-third into a food processor or blender, then blend until smooth.

6 Return the blended mixture to the pan, add the beans, stir and warm through over a low heat.

7 Season the soup with black pepper to taste.

8 Serve the soup in bowls with half of the French baguette per person.

Recipe © The Vegetarian Society

More than just a ‘hipster’ drink, ‘golden milk’ as the turmeric latte is sometimes called, contains curcumin, turmeric’s active constituent, which has been shown to be a powerful antioxidant, comparable to vitamins C and E.

Curcumin is linked with several benefits including lowering inflammation, soothing digestive problems and acting as a general health tonic. Recent research also suggests it may have some benefit in lowering cholesterol.

Coconut milk is a traditional base for golden milk and ensures you get enough fat to aid the absorption of beneficial curcumin into your system.

Ingredients

• 285 ml (10 oz or 1 ½ cups) coconut milk*
• 1 tbl coconut or date sugar
• 1 tsp ground turmeric (or if using fresh root, 4 tsp grated)
• ¼ tsp ground ginger (or if using fresh root, 1 tsp freshly grated)
• Pinch of pink Himalayan salt
• Pinch ground nutmeg

* In place of the coconut milk you can substitute the same amount of almond or cashew milk or full fat cow’s milk, if you prefer.

Method

1 Combine the coconut milk (or other milk choice), sugar, turmeric, ginger, salt, and water in a small saucepan and whisk thoroughly. If you are grating fresh turmeric, wearing gloves is a good idea as it will stain your hands.

2 Bring the mixture to a boil then remove from the heat and let it sit for 5 minutes.

3 Strain through a fine-mesh sieve into a mug and serve with a pinch of nutmeg. Makes 2 small or one large mug.

As an alternative serving suggestion, why not try serving your latte cold with ice or use moulds to freeze into ice pops.

Don’t be fooled by the list of ingredients this dish only takes 10 minutes to prepare and 30 minutes to cook and it serves 4. Although it does not contain any meat, the addition of chickpeas (garbanzo beans)means you are getting quality protein. Making your own sauce from scratch also ensures that you get all the flavor and befits of fresh spices and herbs

Ingredients

For the vegetables:

• 2 tbsp vegetable oil
• 1 onion, peeled and finely sliced
• ½ tsp cumin seeds
• 1 aubergine (eggplant), cut into 1 cm cubes
• 1 potato, peeled and cut into 1 cm cubes
• 1 x 410g (12 oz) tin chickpeas (garbanzo beans), rinsed & drained
• 1 tsp ground coriander
• ½ tsp ground cumin
• ¼ tsp ground turmeric

For the sauce:

• 2 tbsp vegetable oil
• 1 onion, peeled and finely sliced
• 2 cloves garlic, crushed
• 2 tsp root ginger, peeled and grated
• 4cm cassia bark (optional)
• 6 whole cloves
• 450g (14 oz) tin chopped plum tomatoes
• ¼ tsp ground turmeric
• ½ tsp ground coriander
• ½ tsp ground cumin
• 1 tsp sugar
• 1 ½ tsp salt
• 1 tsp red chilli powder to taste

To finish:

• 4 tbsp fresh coriander, finely chopped
• 200ml (6 oz) water
• ½ tsp garam masala

Method

• To make the vegetables: Heat the oil in a large saucepan and add the sliced onions and cumin seeds. Cook for 3 minutes
• Add the chopped potato, aubergine, ground coriander, cumin and turmeric. Stir to coat vegetables evenly and then cook over a high heat for 3 minutes stirring occasionally. Remove from pan and set aside.
• To make the sauce: Heat the oil in the pan. Add the onion, crushed garlic, grated ginger, cassia bark and whole cloves and cook for 1 minute.
• Add chopped plum tomotoes, turmeric, coriander, cumin, garam masala, salt, sugar and chilli to taste. Cook on a high heat for two minutes, then lower to a medium heat and cook for a further 3 minutes stirring occasionally.
• Remove the cassia bark and blend the sauce roughly with a hand blender, then add the vegetables and chick peas to the sauce with 3 tablespoons of chopped coriander, the water and the garam masala.
• Cook over a low heat for 20 minutes, stirring occasionally. Garnish with remaining chopped coriander and serve with Basmati rice and/or naan bread.

• The Vegetarian Society Approved trademark is the original and only one to trust. The only legally licensed vegetarian trademark, you can ensure that where you see its logo, all products have passed through its strict criteria and can be guaranteed 100% vegetarian.
• Copyright © The Vegetarian Society 2006.

They make an excellent creamy soup that has a fresher taste than if you use traditional dried peas. The addition of cashew milk lends body, creaminess, and richness  (as well as protein and beneficial fats) to this recipe. But if you prefer substitute almond or soya. Crème fraiche or full fat cow’s milk are also good choices. If fresh peas are not available use frozen. Serves 4

Ingredients

• 1 onion, finely chopped
• 1 tbl vegetable oil
• 1 tsp butter
• 1 heaped tbl plain flour
• 750 ml (1 ¼ pts) vegetable stock
• 250g (7 oz) fresh green peas
• 100ml (4 oz) cashew milk
• 1 scant tsp cornflour
• Salt and pepper to taste

Method

1. Saute the onion in oil and butter until soft. Add flour and stir over a low heat for 2-3 minutes until fully integrated. Take saucepan off heat and gradually add two ladles of vegetable stock. Whisk until completely smooth and then add remaining stock and sugar. Return to heat.

2. Add the peas into soup and simmer gently for 5 minutes (If you like reserve a few of the cooked peas to add as a garnish later).

3. Mix cashew milk with cornflour. Liquidise the soup in a blender then slowly add the cashew milk, blitzing every so often, until you get the consistency you prefer. Return to the pan and reheat until almost boiling. Take off the heat and season to taste.

4. Serve sprinkled with chopped scallions, some of the cooked peas and if you like rustic garlic croutons.

• The Vegetarian Society Approved trademark is the original and only one to trust. The only legally licensed vegetarian trademark, you can ensure that where you see its logo, all products have passed through its strict criteria and can be guaranteed 100% vegetarian. To find out more visit http://www.vegsocapproved.com/

Green peas, are available frozen all year round, but this time of year they are in season and available to buy fresh in their pods too.  They are packed full of fibre, vitamins K and C and manganese. Late spring/early summer is when they have the best flavour and are usually the least expensive.

The recipe – which makes approximately 20 fritters – comes originally from Linda McCartney (late wife of Sir Paul) who can justifiably be credited with flying the veggie flag long before it became fashionable.

Ingredients

For the thick batter

• 115g plain flour, sifted
• 2 medium free range eggs, beaten
• 450g frozen petit pois
• 2 tsp Wasabi powder mixed with a little water
• ¼ tsp ground black pepper
• 2 tbsp fresh flat leaf parsley, chopped
• 1 small clove garlic, chopped
• 1cm piece fresh ginger, peeled and finely grated
• 2 tsp soya sauce to taste

For frying

• vegetable oil

To serve

• extra wasabi powder and crushed sea salt and chilli dipping oil

Method

1 To make the batter: place the flour in a mixing bowl and make a well in the middle.

2 Pour in the beaten eggs and carefully mix together to avoid making lumps.

3 Add the remaining ingredients (except the frying oil) and mix together – the consistency should be quite thick.

4 Pour 10cm (1/2 inch) of vegetable oil into a large frying pan and heat it until a little of the batter dropped into the oil sizzles immediately.

5 Place 1 tablespoon of the batter at a time into the oil. Keep the fritters apart in the pan and fry until they are golden brown on both sides, about 4-5 minutes for each side. Repeat until all the batter has been used.

6 Drain the fritters on kitchen paper and sprinkle with wasabi powder and crushed salt to taste. Keep them warm in a moderate oven until you have cooked them all and are ready to serve with the dipping oil.

• The Vegetarian Society Approved trademark is the original and only one to trust. The only legally licensed vegetarian trademark, you can ensure that where you see its logo, all products have passed through its strict criteria and can be guaranteed 100% vegetarian. To find out more visit http://www.vegsocapproved.com/

© Copyright Linda McCartney 1998 & The Vegetarian Society Cookery School

• The Vegetarian Society Approved trademark is the original and only one to trust. The only legally licensed vegetarian trademark, you can ensure that where you see its logo, all products have passed through its strict criteria and can be guaranteed 100% vegetarian. To find out more visit http://www.vegsocapproved.com/

Recipe © The Vegetarian Society

If going completely veggie seems a bit overwhelming to you, why not try going at least one day a week without meat – as our friends at Meat Free Monday recommend.

Meat Free Monday is a UK campaign founded by Paul, Stella and Mary McCartney and their website is full of great recipes from the McCartney family, celebrities and big name chefs as well as supporters. Its campaigns have made reducing the amount of meat you eat inclusive, chic and fun.

This recipe is from blogger, actress and vegan chef Áine Carlin. It serves 4 and is ready in under an hour.

According to Áine:

“I love experimenting with spices and injecting a lot of flavour into ingredients that have very little. Cauliflower is one such vegetable, subtle enough to absorb all that luscious marinade while still retaining some necessary bite. Steaming the ‘steaks’ when they first go in the oven ensures the spices seep into every crevice but crucially, it is their griddle pan finish that adds that necessary finesse to the dish. Serve alongside some Jollof Rice for a double spice hit or go simple with a dressed green salad for a delicious midweek meal. These steaks also work well served with herbed bulgur wheat and wilted spinach.”

This recipe serves 4 and is ready in under an hour.

Ingredients

For the cauliflower steaks

• 1 medium cauliflower

For the marinade

• 35 g fresh coriander
• thumb-size piece of fresh ginger
• 1 scotch bonnet
• 2 garlic cloves
• 1 tablespoon olive oil
• ½ tablespoon maple syrup
• 1 teaspoon ground cumin
• ½ teaspoon ground coriander
• ½ teaspoon paprika
• 1 teaspoon smoked paprika
• ¼ teaspoon cayenne pepper
• juice of ½ lime
• sea salt and freshly ground black pepper

Method

1 Preheat the oven to 200°C/400°F/gas mark 6.

2 Place all the marinade ingredients into a food processor or mini blender and blitz until coarse but spreadable.

3 Remove the leaves from around the cauliflower, but don’t remove the bulb at the bottom, as this is what will keep your steaks intact. Halve the cauliflower and, working from the cut side out, slice each steak around 1½ cm thick … you will probably only get two full steaks from each half but you can roast the remaining florets in the same way.

4 Generously brush the steaks with the marinade. If you want to do this ahead of time, you can leave them to marinate in the fridge until you need them.

5 Place the steaks on a roasting tray and loosely cover with foil. Roast for 15–20 minutes before removing the foil for a further 10 minutes, turning once.

6 Heat a griddle pan to a medium-high heat and finish the steaks off in the pan to mark/sear on both sides. Serve with your chosen accompaniment.

• Recipe courtesy The New Vegan by Áine Carlin, published by Kyle Books, priced £14.99. Photography by Nassima Rothacker.
• See the Meat Free Monday website for more great veggie recipes.
• Check out this other recipe on our site from the Meat Free Monday cookbook:  Spiced Wholewheat Couscous with Sweet Potato and Pistachios

Si King and Dave Myers, aka TV’s The Hairy Bikers, are getting stuck in and encouraging everyone else to join in:

“As cooks, we’ve always appreciated our veg and they’re a hugely important part of our cooking. And lately, without really thinking about it, we’ve been eating less meat. The more we learn about cooking great food, the more we enjoy making use of all the amazing produce that’s on offer and creating dishes where vegetables, pulses and other plant foods are the stars of the show. That’s why we’re getting stuck into National Vegetarian Week this year… and we think you should too!”

This recipe is from their new book The Hairy Dieters Go Veggie (see details below).

“Saag aloo is usually made with regular potatoes but we like our sweet potato version. The great thing about these little beauties is they are richer in nutrients – particularly vitamin C – than white potatoes and lower in starch. They count towards your five a day too, while regular potatoes don’t.”

Si and Dave usually  make our own spice mix for this but if you prefer you can use curry powder. This recipe serves 4, and takes around 35 minutes to make and cook.

‘The Hairy Dieters Go Veggie’ is the 5th book in the Hairy Dieters series, which has sold over 2.5 million copies.

Ingredients

• 1 tbsp vegetable oil
• 1 onion, thinly sliced
• 2 garlic cloves, finely chopped
• 20g fresh root ginger, grated
• 1 tbsp spice mix (see below) or mild curry powder
• 2 sweet potatoes, diced
• 1 tomato, diced
• 300ml vegetable stock
• 150–200g bag of baby spinach, picked over and thoroughly washed
• squeeze of lemon juice
• sea salt and black pepper

For the spice mix

• 1 tsp coriander seeds
• 1 tsp cumin seeds
• 1 tsp fennel seeds
• ½ tsp ground turmeric

To serve

• a few green chillies, sliced
• a few sprigs of coriander

Method

1 If making the spice mix, toast the whole spices lightly in a frying pan, then grind them to a powder. Mix with the turmeric.

2 Heat the oil in a large flameproof casserole dish or a deep frying pan. Add the onion and cook it quite briskly until it’s softened and very lightly browned. Add the garlic, ginger and the spice mix or curry powder and stir until combined.

3 Add the sweet potatoes to the pan and stir to coat them with the garlic, ginger and spices, then add the tomato and the vegetable stock. Season with salt and pepper. Bring the stock to the boil, then turn down the heat, cover the pan and simmer very gently until the sweet potato is just cooked. This should take no longer than 10 minutes, but check regularly from 5 minutes as you don’t want the sweet potato to go mushy – it should still have a little bite to it. Loosen the sauce with a little more stock or water if necessary.

4 Add the spinach to the pan and cover the pan again until the spinach has wilted down. Stir very carefully to combine without breaking up the sweet potatoes. Add a squeeze of lemon juice and serve garnished with green chillies and fresh coriander

• Recipe taken from The Hairy Dieters Go Veggie by The Hairy Bikers (Seven Dials, £14.99) You can pre-order your copy now.

• The Vegetarian Society Approved trademark is the original and only one to trust. The only legally licensed vegetarian trademark, you can ensure that where you see its logo, all products have passed through its strict criteria and can be guaranteed 100% vegetarian. To find out more visit http://www.vegsocapproved.com/