Food fit for Gen Zs and Millennials!
VITAMIN K is a key nutrient in bone density and Watercress is a Vitamin K powerhouse! It’s not as easily absorbed from plants as it is from food of animal origin but 100g Watercress contains four times our recommended daily intake so it’s a pretty good source of another valuable vitamin.
CALCIUM is of course needed during growth to reach maximum bone density by age 18 – there’s no going back after this, yet nearly 25% of Gen Z girls have an intake below the lowest recommended daily amount. Beyond this age group, calcium is always required to maintain bone density and provide for that of a developing baby. Calcium is absorbed better from dairy than any other food source, but dairy may not be on the list of favourite food choices (I wish it was; it really should be). Enter Watercress! 100g gives a quarter of the recommended daily amount. (much more needed during pregnancy and breastfeeding)
FOLATE is in all fibre-rich foods like Watercress and is needed in far higher amounts before and during pregnancy to avoid neural tube birth defects (Spina Bifida).
Smoothie it, soup it, salad it, drink it…however you choose to enjoy it, Watercress is a fabulous green and one worth celebrating!
SATURDAY MOCHA MELT CAKE Coffee and chocolate heaven!SATURDAY MOCHA MELT CAKE Coffee and chocolate heaven!1650 minFeeling HappyInroduction About this RecipeIf you love coffee and walnut cake, you'll love this! The sponge melts in the mouth - the combination of...read more
SPELT AND QUINOA SCONES These literally melt in the mouth and can be ready half an hour after you've thought about making them!SPELT AND QUINOA SCONES These literally melt in the mouth and can be ready half an hour after you've thought about making them!9 30...read more
WATERCRESS AND SPINACH PESTO Adds a burst of flavour to create quick ,easy & extremely tasty meals.WATERCRESS AND SPINACH PESTO Adds a burst of flavour to create quick ,easy & extremely tasty meals.Makes 1 jar 15 min Quick & easy flavourInroduction About...read more
Snacks & SidesOATCAKES When cupboard stocks are low, these are a quick way to get some tasty, high fibre energy for hungry mouths!10 35 minQuick & easy flavourInroduction About this RecipeWhen cupboards are getting empty and I need some quick energy-giving...read more
Gut Health 101!.Rapidly growing research is showing the crucial role that our gut microbes play in our long-term health and wellbeing. Read on for the key evidence-based facts about Gut Health and why this is nutrition science to shout about!Microbes were on earth...read more
Event! 21st May, Peterley Manor Farm, Buckinghamshire Gut Health 101: what’s all the fuss about?!Did you know that the bacteria in your gut can help to prevent allergy, boost your immune system, lift your mood, help with weight control and much more?! Do you want to...read more
Gut Feelings on Farming and Education As I’ve travelled around various conferences and been hosted by some pioneering British food producers this last month, I’ve been inspired by a move to reconnect our nation, particularly young people, with our land, our Agrifood...read more
Sustainable food choices - time to celebrate our bountiful British harvest at last! British food producers are of course working hard year-round, but our harvest is at its most bountiful at this time of year and I for one am always relieved to make it to September...read more
Eat More FISH! But why? FISH! A fabulous source of high quality protein, low in saturated fat and a great source of Omega 3 unsaturated fat. Yet, in the UK, 75% of the adult population fall short of eating the recommended amount of 1 lean and 1 oily portion of fish...read more
Enjoy Watercress! Summer is well and truly here and watercress has been growing abundantly in mineral-rich spring water in the UK for a few months now. Watercress, a highly nutritious and British leafy green, is packed with more antioxidants than the rest of the...read more
Feeling tired & too busy for me-time? Small changes make big differences to your health & wellbeing through better gut health - 4 top tips to get started! Current research is now showing the importance of our gut bacteria for our overall health and wellbeing....read more
ENJOY BRITISH EGGS A wonderful and affordable food, full of vital nutrients, many of which are poorly available from other food sources... Why am I so happy to have stocked up on eggs from our local Chiltern hens (and ducks!) over the weekend? Eggs are a cheap...read more
LOVE BRITISH CHOCOLATEWe’re fortunate to have some great British suppliers of chocolate – Enjoy it this Easter, with all its potential health benefits! The potential health benefits of chocolate stem from their antioxidant flavonoids. Chocolate comes from the cacao...read more
LOVE YOUR SPROUTS This christmasA BRITISH VEG worth celebrating! Enjoy A RAINBOW of fruit and vegetables this Christmas, to benefit from a variety of anti oxidants, vitamins and fibre. But, EAT SPROUTS and enjoy particularly high levels of these essential nutrients....read more
FEED YOUR GUT; FEED YOUR HEALTH! We have billions of bacteria in our large intestine. Science is now showing they are fundamental in our health and wellbeing. Firm evidence now exists for the many health benefits of our gut bacteria. Also known as our ‘microbiome’ and...read more
DID YOU MAKE ENOUGH VITAMIN D THIS SUMMER? Adequate stores of this sunshine vitamin are essential for good health over the winter months..Most of us are aware that Vitamin D regulates levels of calcium in our body to maintain healthy bones, avoiding Rickets as...read more
FIBRE FACTS Firm evidence now supports the many health benefits of increasing fibre in our diet, from promoting good cholesterol levels to keeping our gut bacteria happy! . WHAT IS FIBRE AND HOW DO WE DIGEST IT? Fibre is a type of carbohydrate that can’t be digested...read more
MILK A natural British gem, packed full of vital nutrients that are poorly available from other food sources. Why then, are we drinking less? Having practiced as a Vet and now as a Nutritionist, here I offer reassurance about dairy in our diet as well as clarity on...read more
Dr Lucy Williamson Msc
I am a Registered Nutritionist working to inform and inspire better health for all. Previously a Vet and with a family of my own, I understand the need for practical, evidence-based Nutrition advice within busy lives. My focus is on achieving healthier, happier lives through sustainable, good food choices and giving clarity amid confusing ‘healthy eating’ messages. Sharing Nutrition knowledge is my passion and, I believe, beneficial to everyone!