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Nutrition & Cookery

FitFarms nutrition programmes are tailored to you

The FitFarms chefs source local produce, which is seasonal and fresh from the markets. The menu changes four times per year with the seasons making sure you receive the very best quality food.

We send you a nutrition questionnaire before the start of the course so if you have any special requirements we can adapt the programme for you still keeping it healthy and nutritionally balanced. If you have any allergies, food dislikes, foods that cannot be eaten for religious reasons please let us know and we will tailor our programme to suit your dietary requirements.

Our goal is to send you home with a renewed passion for food and with lots of easy to follow recipes. Before you know it you will have transformed your regular diet and released yourself from fad dieting forever.

Over the years FitFarms’ nutritionists and chefs have been published in National Newspapers giving healthy food advice to the public. Below are a few articles from when we supplied The Daily Telegraph:

Diet: The (almost) healthy eating plan

Our new resident nutritionist eased her own aches and pains by following a rejuvenating regime - most of the time. She tells Cassandra Jardine how we can do the same. Like most people, Julia Fitzgerald began to pay attention to what she ate and drank only after she became ill. Ten years ago, aged 22, she suffered whiplash following a car crash.

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10-minute nutrition: the post-lunch slump

Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: surviving the post-lunch slump. Do you feel tired and irritable after lunch and reach for a sugary snack to get you through the afternoon? If so, erratic blood sugar levels could be the problem.

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10 minute nutrition (Daily Telegraph)

Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to look after your liver. There is an easy, widely available nutritional solution to heart attacks: Vitamin C. Needless to say, taking more vitamin C has been opposed by big pharma and its mainstream medicine followers for decades.

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10 minute nutrition

Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to avoid sickness when travelling abroad Whether you’re off for two weeks in the sun or a gap year adventure, the last thing you want is to worry about your health while you’re away. Follow these tips for managing common holiday ailments.

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10 minute nutrition

Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to nurture your thyroid. The thyroid is a small, hormone-producing gland in your neck. One of its many functions is to regulate how quickly your cells burn calories.

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10 minute nutrition

Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to treat insomnia. Most people have experienced problems sleeping, whether it’s frequent waking, poor-quality sleep or trouble dropping off in the first place.

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10 minute nutrition

Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how your diet can improve fertility. Many couples experience difficulties trying to conceive. But by making a few changes to your eating habits before and during pregnancy both of you could boost your chances of success.

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10 minute nutrition

Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to look after your heart. Thanks to great leaps in modern surgical procedure and the development of drugs that control blood pressure and cholesterol levels, many people have become complacent about heart health.

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10 minute nutrition

Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to manage your hormones. As many as nine out of 10 women are affected by PMS or menstrual symptoms. More heartening is news that, for many, diet can make all the difference.

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10 minute nutrition

Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to look after your gut. We each carry more than two pounds of bacteria in our digestive systems. Most of it is “friendly”, lining the gut and acting as a filter that allows nutrients through the intestinal wall and into the bloodstream, while keeping undigested food and waste out.

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Typical Nutrition Day

Breakfast: Egg, Asparagus and Salmon Bake

Ingredients

  • 4 Asparagus heads
  • 6 Eggs
  • 100g Smoked Salmon

Method

  • Blanch Asparagus in a frying pan with 25g butter
  • Layer Salmon, Asparagus and Eggs
  • Cook for 6-8 minutes

Lunch: Thai Style Fishcake

Ingredients

  • 250g Mixed Fish
  • 2 Spring Onions
  • 1 Lemon (zest and juice)
  • 1 Garlic Clove (finely chopped)
  • 1 Chilli (finely chopped)
  • 1tsp Ginger
  • 1tsp Fish Sauce
  • 1tsp Soy Sauce
  • 20g Coconut Flour
  • 1 Egg
  • Seasoning

Method

  • Cook fish in the oven for 12 minutes
  • Flake into bowl
  • Add all the other ingredients
  • Create into Patties and fry in coconut oil until brown
  • Place in the oven for 8-10 minutes

Dinner: Chicken Crumble (replace chicken with mushrooms for vegetarians)

Ingredients

  • 2 Chicken Breasts or ‎750g of Mushrooms
  • 1 Onion Diced
  • 1 Garlic Clove Diced
  • 1 Leek Sliced
  • 1 Spring Tarragon Diced
  • 1 Spring Thyme Diced
  • 200ml Cream
  • 100 ml Chicken Stock

Method

  • Preheat oven 200c
  • Keep the stock and cream to one side for later
  • Cook all the ingredients for 7 minutes in butter then add stock and reduce by half
  • Add cream and reduce by half
  • Remove from heat and add to a baking dish

Crumble Topping

  • 100g Flaxseed
  • 50g Parmesan
  • 20g Chia Seeds
  • 1tsp Pepper

  • Mix together and scatter over the top of the chicken or mushroom mix
  • Bake for 15 minutes

Dessert: Healthy Chip Muffins

Ingredients

  • 1 Egg (Whisked)
  • Half Banana
  • 25g Dates
  • 20g Butter
  • 50g Coconut Flower
  • 1tsp Baking Powder

Method

  • Blitz all the ingredients in a food processor
  • Add to cupcake ramekins
  • Bake for 12-14 minutes

Here at FitFarms our focus is on having a more positive relationship with food and inspiring permanent change. We do not just see food simply as fuel, it is about giving your body what it needs to restore balance and help itself. Providing the right nutrients at the right time ensures that appetite and cravings stay under control and crucially promotes portion size re-training.