What to do about the excesses of Christmas

Do you know that Christmas Day will see many people packing in around 7,000 calories and 90gms of that is going to be fat ! – especially if they are following some of the celebrity chef’s recipes which include so much extra fat, salt and sugar it is incredible and of course Christmas Day goes into Boxing Day, consuming even more calories and so it goes on till New Year when people will be groaning with tight waistbands and very uncomfortable digestive systems.

Am I to late to save anyone from digestive disaster – I guess so !  because all we have now is one day, as I am sure it will all begin tomorrow xmas eve -  all I can do now is give some great tips on what to do to start putting your health first so I have only 4 tips, there is no need for any more right now as these 4 tips will be guaranteed to make a massive impact on your health -  start with any day between now and new year to try these tips, with a promise to yourselves to start the New Year working on great health.

Forget dieting – it only makes you fat – instead follow these four tips, yes only four as this is really simple.

Tip 1   Drink at least two litres of water daily – starting the day with a very large glass of hot water  sliced lemons and limes, this will kick the digestive system into action, particularly that poor gallbladder which is working so hard to emulsify all that fat !  and during the day have several of those combined with herbal  teas of your choice as this will help to flush the kidneys and of course re-hydrate the body too

Tip 2   Cut out all sugar from your diet, that which you are adding by the spoonful to hot drinks and cereal but also hidden sugar in all those biscuits, cakes, chocolate, puddings and fizzy drinks.  Sugar is so addictive and can raise the glucose in the blood very quickly but also drop it to a level that will give you that heady, spacey feeling and that combined with a high fat diet will certainly contribute to the onset of type 11 diabetes  Stop any chemical sweetners too.  Eat fresh fruit and raw carrots plenty of natural sugar in those, make up a combination so that you can snack when necessary

Tip 3   Cut out salt, this means that anything you buy in a packet, tin or ready meal and takeaway will likely to contain added salt as well as other non essential food.  If you are cooking from scratch you can add a little pure sea salt.          Too much salt can cause high blood pressure, kidney stones even.  What can you do ! Use fresh herbs and spices to flavor food and have lots of fresh raw vegetables and salads as these contain only naturally balanced minerals

Tip 4   Cut out yeast – so that means bread and rolls, pizza and some gravy powders – why, because         yeast causes bloating due to an organism called candida, this is a big subject so I cannot cover it here, more on my website.  But believe me it makes a massive difference, cutting out bread means less butter, cheese, mayo and all those other high fat products people make sandwiches with.

During Christmas Day to New Years Day try to follow these tips wherever possible and if you get a day when there is nothing going on, just have fresh vegetable soups, fresh fruit and raw vegetables, give the digestive system a rest and reduce calories too.

We are now well on the way to a cracking good New Year, make the most of your health, do you know, many people spend their health getting wealthy and their wealth getting healthy – stop now and think how precious you are………….

So – what other reasons could there be for you not losing weight – here are some tips

1. Could be you are eating too much, particularly of the wrong foods, so how will you know ?
2. Do a food diary for seven days, you may be surprised at how much you are actually eating and drinking of course, particularly alcohol and fizzy drinks and large your portions are – but more often it is eating and drinking the wrong products that causes the problem
3. Take a look and see how much saturated fat you have eaten, those are in meat, cheese, cream and other dairy products and don’t forget all that hidden fat in crisps, chocolate, biscuits, cakes etc. and all those takeaways, ready meals.
4. Then see how much sugar, that which you have added and that which is contained in biscuits, chocolates, sweets, fizzy drinks, alcohol, puddings, cakes, even all those low sugar products and again, don’t forget what is hidden in takeaway food, ready meals.
5. Check out how many meals you are eating per day and how many snacks and nibbles be honest with yourself!
6. If all is reasonable maybe you are not using up those calories, try three workouts per week to shift those unwanted lb’s, walk everywhere you can, run up stairs, or do any exercise that you like, but get moving !
7. You may also need a health check to ensure that there is nothing holding you back, could be sluggish metabolism, a hormonal problem or something else that may need investigating.

If you are really struggling, thinking that you are doing everything you can then I would recommend a health screening with me at the Trisha Stewart Clinic which would identify what is holding you back and we can then provide you with a tailored plan to follow together with full support throughout the programme.

Alternatively check out one of my books, there are full programmes to follow that are guaranteed to get that weight off if done correctly.

We are here to help and support you in any of your health and fitness challenges as our mission is to give people back their health and freedom.

Your health matters to us, does it matter to you ?

SAD, Seasonal Affective Disorder

This disorder affects many people, particularly during the winter months or when there is not enough daylight.  People who do not normally sufferer with any mental ill health can, particularly during December and January, suddenly feel very low and somewhat depressed.  For those people who already have mental health issues, the winter months can sometimes cause a deepening of their symptoms.

What causes one to feel SAD ?

A lack of natural, full spectrum light, which reduces the amount of Melatonin secreted by the Pineal Gland.

The Pineal gland (part of the endocrine (hormonal) system) is a small cone shaped organ which sits in the centre of the brain (mystics call this the third eye).  It converts incoming nerve impulses received as bio-electrical messages about the outside environment (full spectrum light) into outgoing hormones in the blood stream (vascular system).

During daylight the Pineal Gland , which is highly responsive to the amount of light to which we are exposed, releases very little melatonin but at night melatonin secretion triples to help regulate our circadium rhythms (internal clock, sleeping and waking cycles).

As melatonin rises and is secreted you begin to experience a hypnotic-like state which helps to bring sleep on.  In the morning when daylight returns melatonin decreases again.

When you get lots of bright sunlight during the day Melatonin is secreted in the hours of darkness.  When not enough full spectrum light is available during the day there will not be enough melatonin to be secreted.  This will cause SAD and/or chronic depression.

There is always more to SAD than the above as one must take into consideration the whole of the person, their lifestyle, medical history, family history, childhood, career, stress and most importantly diet.

I would work on the principle that the person who has SAD will have some form of depression, linked to a hormonal issue and/or any of the above.  More women than men suffer with this problem, or so we think, as men do not often admit to having any problems and this can sometimes be linked to Mothers who spend a lot of time indoors with their children during winter.

A good diet is essential, using wholefoods, preferably organic or better still biodynamic.  These foods should be of the season so typically wintertime roots, leaves, stems, nuts, seeds.

Anyone, particularly with depression or SAD will require regular mealtimes and snacks to keep the blood sugar levels balanced and therefore energy at its peak.

The following is a list of vitamins and minerals specifically required and which foods they are available from.

B Vitamins found in the following foods listed in order of importance in my opinion, preferring more of the first 7 points as these are less taxing on the digestive system and unless the others are organic they can add to the load of not just digestion but the liver and immunity.

• Pulses (beans) lentils, chick peas
• Wholegrains (rice, quinoa, millet, buckwheat etc), Wheatgerm
• Vegetables such as dark green leaves, mushrooms, cauliflower, tomatoes, avocado, squash, celery
• Spirulina and other sea vegetables (*see note below for vegan’s)
• Nuts and seeds
• Soya products
• Strawberries, bananas, dried fruits
• Fish
• Eggs
• Dairy products
• Meat and poultry
• Organ meats

A note on B12 for Vegans

Vegans using adequate amounts of fortified foods or B12 supplements are much less likely to suffer from B12 deficiency than the typical meat eater. The Institute of Medicine, in setting the US recommended intakes for B12 makes this very clear. “Because 10 to 30 percent of older people may be unable to absorb naturally occurring vitamin B12, it is advisable for those older than 50 years to meet their RDA mainly by consuming foods fortified with vitamin B12 or a vitamin B12-containing supplement.” Vegans should take this advice about 50 years younger, to the benefit of both themselves and the animals. B12 need never be a problem for well-informed vegans.

*Spirulina – The vegetarian Society says this:

The only reliable unfortified sources of vitamin B12 are meat, dairy products and eggs. There has been considerable research into possible plant food sources of B12. Fermented soya products, seaweeds and algae have all been proposed as possible sources of B12. However, analysis of fermented soya products, including tempeh, miso, shoyu and tamari, found no significant B12.

Spirulina, an algae available as a dietary supplement in tablet form, and nori, a seaweed, have both appeared to contain significant amounts of B12 after analysis. However, it is thought that this is due to the presence of compounds structurally similar to B12, known as B12 analogues. These cannot be utilised to satisfy dietary needs. Assay methods used to detect B12 are unable to differentiate between B12 and it’s analogues, Analysis of possible B12 sources may give false positive results due to the presence of these analogues.

All these tests are, as yet, inconclusive, as are many tests for many reasons but it is worth being as sure as you possibly can and maybe it woulod be a good idea to have a blood test although it is said that a blood B12 level measurement is unreliable test for vegans, particularly vegans using any form of algae such as spirulina and some other plant foods containing B12-analogues (false B12) that can imitate true B12 in blood tests while actually interfering with B12 metabolism. Blood counts are also unreliable as high folate intakes suppress the anaemia symptoms of B12 deficiency that can be detected by blood counts. Blood homocysteine testing is more reliable, with levels less than 10 mmol/litre being desirable.  The most specific test for B12 status is methylmalonic acid (MMA) testing.  If this is in the normal range in blood (<370 nmol/L) or urine (less than 4 mg /mg creatinine) then your body has enough B12. Many doctors still rely on blood B12 levels and blood counts. These are not adequate, especially in vegans.

Other minerals

Magnesium

• From the food groups listed above

Chromium

• As above but particularly including root vegetables and green peppers

On top of this a good all round range of foods which are in season, ripened naturally, locally grown will enhance mood as will the colour of foods we see influence what we eat, this will be affected by the hormone system which is inextricably linked to SAD.

There are many reasons that people find they have this disorder.  If you feel you have SAD, but are unsure, complete the online profile so that I can detect anything else that may be causing your symptoms and then offer a solution.

Allergies and Intolerances what is the difference ?

I hear and see people all the time who say “ I can’t eat this or that as I have an allergy”, when in point of fact 99% of the time it is an intolerance due to a compromised digestive system.  They ask me for a food intolerance test, most times I will refuse because I know from experience there will be more to it than one or two particular foods causing a problem.  When the gut becomes compromised, due to poor diet, candida, parasites, molds, it will become sensitive, the enzymes to break down certain foods will be inefficient if they exist at all.  This means, a full investigation into what is causing the body to react in this way.

A true food allergy will cause an immunologic reaction.  The Immune system is over-stimulated by a certain food or allergen and attacks the body.  The body will manufacture immunoglobulin E (IgE) antibodies which will react to the food or allergen and cause the immune system to release histamines and other chemicals causing an “allergic” response.  Symptoms can be as little as bloating, diarrhea, constipation, to skin rashes, swelling of the throat, face tongue to loss of consciousness and in fact death.

Food intolerance is a condition where adverse effects occur after eating a particular food, combination of foods or an ingredient in a food.  These could be headaches, nausea, bloating, diarrhea, skin irritation, blocked sinuses, tiredness etc. and can occur at anytime from eating to 72 hours so it is really hard to detect which particular food or combination of foods that has been eaten that has caused the symptom.

This is not necessarily an immune response it is due to a compromised digestive system, often associated with candida and parasites and too much of one particular food which will cause the system to become compromised.

The most common food intolerances, in order of frequency are milk, eggs, nuts, fish/shellfish, wheat/flour, chocolate, artificial colours, pork/bacon, chicken, tomato, soft fruit, cheese and yeast.  This is why it is so important to follow my 30 day plan as this cleanses you of all these foods so that we can get a great foundation for future health.

Some food substances can act like drugs, particularly if taken in large quantities. The most familiar of these substances is caffeine, found in tea, coffee, chocolate and cola drinks. A large intake of caffeine can cause tremor, migraine and palpitations. Other pharmacologically active substances found in food include histamine, tyramine, tryptamine and serotonin, which may be consumed in foods such as red wine, cheese, yeast extract, avocados and bananas. In susceptible people, these foods can trigger urticaria, facial flushing and headaches.

If you read the article on molds, you will also see there are many factors surrounding the food you are potentially eating and this will compromise the gut and the immune system.

Coeliac disease is a gut intolerance to a protein found in wheat, called gluten, it would not be considered an allergy. The symptoms of coeliac disease are controlled by following a gluten-free diet (see article on gluten intolerance). It is unknown exactly why or how gluten harms the gut, although it is now thought to be an abnormal immunological response rather than an enzyme deficiency. It is still not considered to be a food allergy in the true sense of the definition, although it causes great discomfort for the sufferer.

Many other digestive disorders such as irritable bowel syndrome, colitis, bloating, gas, constipation, diarrhea, headaches, migraine, menopausal symptoms and pre menstrual tension can all be directly linked to foods.

Depending on severity of condition, length of time suffered, a change of diet, supplementation and healing remedies are all that is needed to restore good health and vitality.

Follow my 30 day plan and you will be feeling better than you have in years, or for more help please contact me on 01647 440440 or trisha@trishastewart.com

UK Health and Nutrition Expert Trisha Stewart shares fitness facts and    “how-to’s” for women, men and teens in customized book series

Do you need to drop a few pounds  5, 10, 20? Are you tired of searching for ways to make it happen, only to be disappointed in the results? Maybe something worked for a week, but then nothing…or the plan was SO STRICT there was no way you could keep it up?

Well, the TRUTH about weight loss is finally here. Good Nutrition is the key and Trisha Stewart is going to share with you how to eat your way to optimum health. She’ll explain how in just 30 days you can undo years of damage from unhealthy eating (and yes, even some diets promote unhealthy eating).

Get your body back on track…start your journey to the best YOU ever!

From ‘Skinny Bitches’ to ‘South Beachers’…plenty of diet, nutrition and fitness books offer follow up cookbooks, planners and modified volumes…eventually. But, they all start with ONE book, leaving those who need more or varied information waiting for their sequels. Not so with UK based health and nutrition expert Trisha Stewart.  Trisha has launched FOUR BOOKS into the marketplace at one time. Why? Because there is no ONE answer for everyone. And she wants to help as many people as possible right now.

The highly anticipated book titles are:

• You Don’t have to be a ‘skinny bitch’ to be a Healthy Tart
• Healthy Idol
• Healthy Dude Book
• Healthy Bunch Cookbook

With more than 25 years experience in helping people get fit, healthy and eliminate disease, Trisha Stewart uses the book series to share her wisdom, proven results and access to her hand-picked fitness team with people beyond the reach of her successful Devon, UK clinic.

Trisha writes about:

• The “why” behind the “how” to good nutrition and weight loss
• That there is no ONE answer for everyone and how her book series has something for everyone
• The ONE healthy way to detox
• The 24/7 support that comes with every book

For more information contact Trisha on 01647 440440

Roasted Root Salad Serves 6

Depending if you just have this on its own or accompanying another dish 4 Red onions (medium) quartered 8 Raw baby beetroot/beets scrubbed and trimmed 900g/2lb Potatoes – small or about the size of the beetroot/beets 900g/2lb Pumpkin (or butternut squash), deseeded and cubed 3tbsp Olive oil 2 tbsp Lemon or lime juice 2 tbsp Fresh oregano chopped roughly 1 tbsp Fresh thyme chopped finely ½ tsp Sea salt Dressing 3tbsp Olive oil 4 tbsp Apple cider vinegar 2 tbsp Coarse grain mustard

Directions

• Preheat the oven to 200c/400f/Gas mark 6
• Lay the vegetables out on a large baking tray
• Put the other ingredients (not the dressing) into a bowl a mix
• Pour over the vegetables, mix with clean hands to coat each piece
• Bake in the oven for about 45 mins- make sure the vegetables are cooked
• Make the dressing by placing all the ingredients in a bowl to whisk or in a small jar with a lid on and shake.
• Let the vegetables cool and then pour on the dressing and add some coarse ground black pepper and garnish with some fresh herbs

Tips

• This can be eaten while still warm; I personally prefer it like that. But, you can leave it to get cold and even store it in the refrigerator for the next day. If you do that, don‟t dress the vegetables until you are ready to eat or the whole thing will be too soggy.
• Vary the vegetables, but try to get ones that respond well to roasting and ring the changes with fresh herbs too.
• You could serve this with a lovely crisp green raw salad or on a bed of wilted spinach

Medium Madras Style

8-12 Dried red whole chillies (soaked in water for 10 minutes to soften) 3 tsps Each ground paprika and coriander 4 Peppercorns 2 Bay leaves 4”/10cm Cinnamon stick 6 Whole cloves 1 tsp Each poppy and cumin seeds ½ tsp Fennel Seed 1”/2.5cm Piece of fresh ginger root 6 Large cloves of garlic 2 tbsp Coconut oil 2 Large onions, sliced 4 Large tomatoes, chopped 200ml/7 fl oz Coconut milk

Directions
1. Grind/blend together the first 10 ingredients, adding a little water to make a paste consistency
2. Heat the oil in a pan and sweat off the onions, browning slightly
3. Add the paste you have made and cook for 10-15 minutes stirring in around 3tbsp of water to keep from drying out
4. Add the chopped tomatoes and cook for around 5 minutes (if you are going to freeze, stop here)
5. Put your choice of vegetables, lentils, tofu, beans (make sure these are cooked if dried or tinned if not)
6. Add 200ml/7 fl oz of water , bring back to a boil and simmer the whole dish for around 20 minutes until everything is cooked
7. Add the coconut milk and bring back to a boil, turn off the heat and let it sit for a minute
Tips

• Take the first 8 dried ingredients and put into a jar and store as “madras style spice mix”
• If you are going to freeze this take it to step 4 make sure you double up or more to save time
• You can freeze the whole thing but I find the vegetables go soggy when frozen, but that may not bother you
• At step 5 you can put the ingredients into the refrigerator as this will keep for 4/5 days

The Root of all Chronic Degenerative Diseases

Hypoglycaemia basically means low blood sugar. Other terms used to describe this syndrome of low blood sugar are:

• Hyperinsulinism which refers to an overactive pancreas gland secreting excess levels of insulin

• Hypodrenocorticism which refers to adrenal glands which are exhausted and can therefore no longer function normally in rescuing excessively high sugar levels from crashing under the influence of excessive insulin levels.

This increasingly common phenomenon of functional or reactive hypoglycaemia was first discovered by Dr Seale Harris in 1924 when he observed that some of his patients produced too much insulin causing their blood sugar(glucose) levels to drop. The single most essential fuel for the human body is sugar or glucose. The nervous system and brain are acutely sensitive to the fluctuations in blood sugar(glucose) levels.

The brain functions best on a small but steady supply of glucose and reacts immediately if this basic requirement is not met. It is no wonder that so many of the symptoms of hypoglycaemia relate to the brain, mind and nervous system. Another important factor in hypoglycaemia affecting the brain is that when the blood sugar (glucose) levels fall dramatically, electrolytes such as potassium and chloride are driven into the cells. This attracts extracellular fluid into the cells causing them to swell up adding further to the brain dysfunction.

What actually happens in hypoglycaemia?

Hypoglycaemia basically occurs when sugars or carbohydrates are not metabolised correctly. A normal blood sugar(glucose) level response occurs when, after ingestion of unrefined good quality food, the blood sugar(glucose) level rises slowly and gradually. This signals the pancreas to release a corresponding amount of insulin into the blood stream, which in turn helps to bring about a gradual return of the blood sugar(glucose) level to approximately what it was before eating. This normal response is what brings stability to the body and mind in how it provides a consistent level of fuel (sugar/glucose) to the areas that need it most.

A Hypoglycaemic or low blood sugar response occurs when by the nature of the food ingested (usually refined and high glycaemic, table sugar, white bread, chocolate etc.) sugar(glucose) is released very rapidly into the bloodstream causing a sharp rise or peak in sugar levels. The pancreas then overreacts and secretes an excess of insulin to counteract and correct the peak level of sugar(glucose). This excess amount of insulin overcorrects and removes sugar(glucose) too rapidly from the bloodstream causing the level to crash well below what it was before eating. It almost becomes like an emergency state in the body, hence the need for a ‘quick fix’ and the resultant cravings for sweet foods. This ‘quick fix’ need not necessarily only be sweet foods, it can be anything that will stimulate the adrenal glands into action to rescue the drop in sugar levels such as coffee and tea, alcohol, smoking, the use of drugs as well as of course the craving of high glycaemic foods. It is this crash in sugar(glucose) levels which causes some or all of the wide range of hypoglycaemic symptoms listed below.

Symptom of Hypoglycaemia

•Fatigue                                  •Headaches                           •Depression

•Anxiety                                 •Panic attacks                                   •Nervousness

•Restlessness                         •Irritability                           •Hyperactivity

•Mood swings                         •Poor concentration             •Poor memory

•Difficulty making decisions           •Dizziness                              •Convulsions/Seizures

•Nervous exhaustion                        •Nervous stomach                •Constant worrying

•Drowsiness                           •Allergies. Hay fever                       •Tingling, Tremors

•Insomnia                               •Low libido                             •Noise sensitivity

•Antisocial behaviour                       •Intense hunger                    •Excessive sweating

•Blurred vision                       •Palpitations                          •Nightmares

•Difficulty coping with        •Unexplained                         •Sighing/Yawning

normal stresses                     fears/insecurities                 •Gasping for breath

You will note these symptoms seem all too familiar but can also be associated with other illness, so how do you know you have this particular problem ?

Unfortunately most people will go to their Doctor with any or all of these symptoms – he will probably diagnose diabetes and in one fail swoop you are now considered a diabetic with all the trimmings, health insurance hits the roof, drivers licence is under threat and possibly your career may take a sideways swipe.

I have worked with many people with all of the above symptoms – they are not always in the hypoglycaemic state but change in diet and sometimes looking at stress if appropriate, will get rid of all of the symptoms listed and avoid the onslaught of drugs, tests and hospital visits.  I have also worked with people whose blood sugars(glucose) have hit the roof and within less than 30 days working purely with diet, these have returned to normal.  Of course maintaining this still has to be worked at because of the problems associated with excess sugar(glucose) in the blood.

Most people arrive at this point through poor diet and stress, I provide the platform for change by guiding clients through a life changing experience, not to be missed if a healthy lifestyle is wanted, where you can do all the things you want to do, easily and for a long time.

Check out www.trishastewart.com

The TRUTH about detoxing your body

First of all in order to perform a detox and clean up, did you knw that your kidneys, liver, lungs, digestive system including your bowels need to be functioning?

BUT, I can hear you say, if they were all working why would we need to detox – well hang on in there a minute – I am talking about a 30 day detox which will get these organs and systems working and allow the body to cleanse with the use of specific foods and water. Not some two to three day grape or other diet which will not do anything more than get rid of fluids, somewhere !

What causes a toxic body ?

• Poor diet
• Too many fast foods
• Saturated Fats
• Processed junk foods
• Fizzy pop, beer, wine and smoking
• Air pollution
• Heavy metals including those amalgam fillings in your teeth
• Industrial toxins, deodorants, hair and beauty products
• Prescribed and over the counter medicines
• Even too many vitamin pills can cause a problem if the body is toxic.

Read more about these individual toxic products in my books and other articles

Guess what happens !

• The liver will become congested
• The kidneys will be overtaxed
• You will probably be constipated, have diarrhea or a combination of both
• Your skin will be spotty due to the amount of toxins trying to get out
• Hair will be dull
• Nails will be brittle
• Probably have migraine headaches
• Tired all the time
• Bloated
• Can’t concentrate, foggy thinking
• Skin disorders
• Food intolerances
• Hormone imbalance
• Candida/Thrush

If this sounds like you…then you might consider a detox

But wait, read the rest of this and be clear about what to do !

If you‘re very toxic there‘s really no point in doing a two-three day cleanse. This is just not long enough to help you. If fact a mini-cleanse will only serve to remove some fluids from the body, but would not allow enough time for the organs and systems to kick in which could actually make you more toxic !  The liver may take quite a lot of cleansing and regenerating to keep up with a vast workload.  But it can be done !

And this is how ! The 30-day plan I‘ve created for you takes you through a gentle detox program. This will encourage you to lose weight, clean up the digestive system, flush the kidneys and stimulate liver function. It‘s easy for beginners, but will also benefit those of you who have tried other detox or cleanse programs.

Healthy Tart and Heathy Dude both have the 30 day plan included.

I love to see people change and move on to a healthier lifestyle.

Roasted Garlic and Squash Soup with Salsa Topping Serves 4-6

1 Large butternut squash (pumpkin or other squash will do) cut in half and de-seed

2 Full heads (bulbs) of garlic with outer papery skin removed (do not break into cloves)

3 Sprigs of fresh thyme

2 Onions, sliced

5ml/1tsp Ground coriander

1lt/32floz Fresh vegetable stock or yeast free bouillon

30-45ml/2-3tbsp Fresh oregano, chopped

Pinch Sea salt and fresh ground black pepper

For the Salsa 4 Large ripe tomatoes, full flavor, halved and de-seeded

1 Red pepper, halved and de-seeded

1 Large fresh chilli, halved and de-seeded

2 tbsp Olive oil

15ml/1 tbsp Balsamic vinegar

Preparation

• Preheat oven to 220c/425f/gas7

• Put the garlic bulbs on a small sheet of foil

• Put 1 tbsp of the oil over the

• bulbs and add the thyme, then wrap the foil around them

• Put the two halves of squash, pepper, chilli and tomatoes on a lightly oiled baking tray, lightly rub the vegetables with a little oil, add the foil wrapped garlic to the tray

• Roast in the oven for around 20 minutes

• Take out the tomatoes, chilli and red pepper, set aside

• Reduce the oven heat to190c/375f/gas 5 and leave the squash to cook for another 20-25 minutes until soft, set aside

• Meanwhile, heat the remaining oil in a pan and add the onions and ground coriander, sauté for around 10 minutes until soft

• Take the garlic bulbs and press the soft centre into the onion mix

• Scoop the squash from its outer skin and add to the onion mix

• Add the stock and seasoning and bring to boil, turn down and simmer for around 10 minutes

• Stir in the oregano and allow to cool a little

• Put the soup in a blender and whizz

• Meanwhile skin the pepper and chilli and add to a food processor with the tomatoes and 2 tbsp of olive oil – stir in the balsamic vinegar and seasoning, add a little more oil if needs be

• Warm the soup through when ready to serve and add a dollop of salsa to each bowl, sprinkle on the fresh herbs

Tips This is a lush and strong tasting soup, will not disappoint those who love taste – the extra work of making a soup like this is worth it