Hi, I'm Helen. I share easy, nutritious, seasonal, flexitarian recipes, often with a British-Jewish twist. Expect a weekly dose of delicious dinner ideas, news and positivity!
Not to bang on about it, but this week I'm writing to you about healthy eating... No don't stop reading! If youβve ever felt like healthy eating meant giving up everything you enjoy, I've got great news for you. There's no special diet involved, no reading labels, and definitely no adding weird powders to your food. Instead, I want to encourage you to take a whole foods plant based approach to cooking and eating. And to feel the difference in your body, mind and wallet!
Whole food plant based eating (WFPB) is all about creating meals from unprocessed or minimally processed foods - in other words, food that looks like food! Think fruits, vegetables, beans and legumes, whole grains, lentils, nuts, and seeds. Whether you adopt a Mediterranean diet, or do keto, paleo, low-FODMAP or whatever, you'll probably feel better because you're cooking real ingredients, from scratch, and these are the foods that nourish our bodies best.
WFPB eating solves several problems all at once. Want more steady energy? Better digestion? Easier weight management? It can do all this and more! Whole foods naturally crowd out a lot of the things that tend to leave us feeling sluggish and unsatisfied, while loading us with nutrients that support long-term health. And no, this doesnβt mean every meal has to be a soggy salad! How about a rich shakshuka, creamy humous on a jacket potato, wholewheat pasta with lentils and olives, or a savoury veggie and tofu stir-fry?
You also donβt have to change everything overnight. Start with one small change, like making a hearty porridge or chia pudding for breakfast instead of processed cereal. Or swap your packaged snacks or sugary bars for fruit, veggies and nuts. Small changes add up fast, and momentum is powerful when you actually enjoy what youβre eating, and how it makes you feel.
Below are some of my favourite recipes that fit in with this way of eating - tasty, filling, and packed with whole foods that nourish and sustain our bodies in a healthy way. I hope you'll try one of them this week - and do drop me a line and let me know how you get on!
β
A quick favour, please!
βFamily-friends-food.com is my job, but AI and other factors are making it harder and harder to make a living doing it π. So this week's email newsletter is kindly sponsored by IXL, a brilliant online learning platform used by schools, teachers and families to support students from reception age right through to A-levels. It's a perfect, fun way to maintain learning during the Summer holidays, and is currently offering a 25% discount to readers of this newsletter!
Please check out IXL by clicking the image below. It will cost you nothing but will help me cover the running costs to keep these emails coming! Thanks!
Deliciously Healthy Whole Food Recipes
Who wouldn't love delicious foods that boost your health and wellbeing? Tuck in and enjoy!
βMediterranean vegetable tianβ A traditional Provencal baked dish of aubergines (eggplant), courgettes (zucchini), onions and tomatoes with garlic and herbs. Simple and delicious!
βBulgur stuffed courgettes with pine nutsβ This delicious make-ahead main dish is filling, nutty and packed with flavour. Add a mixed salad on the side for a tasty and vibrant meal.
βPomegranate and freekeh salad with herbsβ With pomegranate seeds, fresh herbs and a zingy dressing, this tasty wholegrain salad is a super Summer side dish.
βGreek butterbean stewβ A traditional vegan delicacy that's a great source of protein and fibre, and has an amazing rich and savoury flavour. It's sure to become a family favourite!
βMarinated mushroom saladβ Succulent button mushrooms with a tangy dressing, herbs and spices, are a wonderful healthy choice.
βMoroccan style stuffed aubergines β A hearty and delicious plant-based main dish that's bursting with richly flavoured onions and mushrooms, protein-rich tofu, and a warming blend of traditional spices.
βBaked mujadarraβ The wonderful combination of lentils and brown rice provides a host of nutrients in a lightly spiced, cosy and satisfying dish.
βGreek potatoes with lemon and garlicβ Golden and garlicky, these potatoes are a fresh and fabulous taste of the Mediterranean, and so easy to make!
βMixed berry chia jamβ This glorious jam is super easy to make and adds a bright burst of colour and flavour to pastries, porridge, cakes and desserts.
βCharoset stuffed baked applesβ A lovely, wholesome dessert of baked apples with a zesty dried-fruit and nut filling. Add some cool natural yogurt for a probiotic boost!
Caponata is a traditional Sicilian dish of cooked aubergines in a sweet-and-sour tomato sauce. It's delicious! But did you know it was originally made by Jewish cooks as a Shabbat salad? In the days before refrigeration, the vinegar in the sauce would act as a natural preservative, so this tasty dish could be made on Friday - or even Thursday - and served for Shabbat lunch. Its full name of caponata alla Giudia gives away its origins! You can read more about it, and get the full recipe here.β
β
Shabbat Shalom
We might be technically past the solstice, and the evenings are getting shorter, but that doesn't mean that it isn't still the height of summer! This week has been a scorcher! Definitely time to spend a long afternoon lazing in the shade, or taking a pleasant stroll somewhere with breezes and birdsong...
Wishing you a wonderful Summery Shabbat, whatever you get up to. Shabbat Shalom - Good Shabbos! - to everyone. May Shabbat and the week ahead bring us only good news, peace, happiness, and many blessings.
With love, Helen x.
TEA FUND!
If you enjoyed this newsletter, and the articles, recipes, photographs and information on family-friends-food.com, please support me by dropping a tip in my tea fund. Every cuppa you provide is very much appreciated!
Family, friends and food are three of lifeβs most important things. Letβs celebrate them!
Hi, I'm Helen. I share easy, nutritious, seasonal, flexitarian recipes, often with a British-Jewish twist. Expect a weekly dose of delicious dinner ideas, news and positivity!
Hello there my friend! High Holiday season has finally come to a close, and regular, everyday life can resume. After a month of special foods, it's good to be eating a bit more 'normally' again! And while we've been distracted with festivals, loads of gorgeous Autumn fruits have appeared. So this week, I'm suggesting some delicious ways to enjoy them. A post-YomTov treat, if you like π Recipe of the week - Baked mujadara Mujadara is a classic Middle Eastern dish, combining lentils, rice, and...
Hello again my friend! The cooking and eating marathon that is the High Holydays and Succot is almost at an end. If like me, you're running out of energy and enthusiasm, check out my easiest, tastiest, most bang-for-your-buck recipes below. These deliver max flavour and wow factor, for minimum effort. Phew! Starting with... Recipe of the week - 10 minute chocolate tart With just three ingredients and a few minutes work, you have a lush and luxurious vegan dark chocolate tart that's a...
Hello again my friend! I hope you had a meaningful Yom Kippur, and your pre- and post-fast foods were nourishing and delicious! Shabbat recipe of the week - Lokshen pudding with apple As we shift gears and enter 'hot pudding' season, what better way to start than with a classic? This is my Mum's version of lokshen pudding, which sandwiches a filling of soft, fruity apples between two layers of sweet and spicy noodles. It's warm, comforting, and absolutely delicious! If you've never used...
β
β
