Recipe for Health Mon, 30 Apr 2018 17:22:35 +0000 en-US hourly 1 Nutrition for Diabetes Talk – May 16th Mon, 30 Apr 2018 17:22:24 +0000 Nutrition for Diabetes Talk

By Nutritional Therapists Ceri Morgan and Ann Souter, in conjunction with Health On The Hill

Come along to learn how to prevent or manage Type 2 diabetes with good food. This talk is for you if you are at risk of Diabetes or have been diagnosed with it and want to manage it better through diet and lifestyle changes. 

Date: Wednesday 16th May


Time: 7pm for 7.15 start, 8.15pm finish


Venue: Hampton Hill Theatre

90 High St, Hampton Hill, TW12 1NZ


Cost: £10 per person, payable in advance at Health On The Hill.  Or, £12 on the door, but spaces are limited!

Cost includes recipes and snack ideas to take away


More info: Call 07947 026366 or email



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Supporting Brain Health Sun, 18 Feb 2018 15:05:59 +0000 On 7th of February we gave a talk on how to protect your brain as you age. We received very positive feedback from those who attended and plan to run the event again on 21st March 2018. If you have anyone in your family or circle of friends who has been affected by cognitive decline or dementia then you will know how debilitating these conditions can be. This talk would be of particular interest to you. During the talk we explain what goes on in your brain as you age and provide dietary and lifestyle advice to help reduce the risk of dementia and associated conditions. If you would like to attend email Ann Souter

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Spring Weight Loss Offer Mon, 18 Dec 2017 15:49:20 +0000  Try the Prodimed Diet and get £20 off the Starter Pack

Sign up and give it a try – Offer ends March 31st 2018


  • Personal weekly support from expert in nutrition
  • No loss of muscle mass
  • No yo-yo effect – advice on maintaining weight loss
  • Well established and medically substantiated
  • Easy to follow

Contact us on 07747 791587 or 07947 026366 for more a no obligation chat.

Visit for more information.

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Reducing Sugar Thu, 31 Aug 2017 10:30:37 +0000 There is a lot of coverage in the media about how much sugar we are now eating and how this is contributing to serious health issues such as obesity, diabetes and heart disease. It is not difficult to see that products such as cakes, biscuits, soft drinks and sweets are high in sugar. However, there are also relatively high levels of sugar contained in products such as savoury ready meals, soups and healthy cereals. We have put together some recipes for home made versions of these dishes which are lower in sugar  and there will be more to come – see our recipes section.

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Low Sugar Breakfast Pancakes (Serves 4) Thu, 31 Aug 2017 09:15:04 +0000 Ingredients

2 eggs

1 cup milk

1 cup buckwheat flour

1 cup ground almonds

1 teaspoon baking powder

1 cup strawberries, chopped up and xylitol or stevia added to taste (depending on how sweet the berries are)

1 tbsp vegetable or coconut oil



Add the eggs to the dry ingredients and start to mix in together – add the milk gradually and mix together so that you avoid lumps. When the mixture is all combined add a small amount of oil to a non-stick heated frying pan. Add a small ladle of pancake mixture for each pancake and cook for about 30- 45 seconds. When pancake looks like it is getting solid on the bottom flip with a spatula and cook on the other side.

Serve with the strawberries on top.

Portion of 2 pancakes contains 7g sugar compared to shop bought pancakes with strawberries on the side at 14g of sugar

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Anzac Biscuits Thu, 31 Aug 2017 09:10:40 +0000 Ingredients

125g unsalted butter

¼ cup rice malt syrup

Pinch sea salt

½ tsp bicarbonate of soda

2 tbsp boiling water

1 cup rolled oats

¾ cups desiccated coconut

1 cup plain flour

½ cup roughly chopped macadamias



Heat the oven to 150C, 300F or gas mark 2. In a small saucepan over a low heat, melt the butter and rice malt syrup, stirring until the mixture starts to bubble. Add a pinch of salt. Combine the bicarbonate of soda with boiling water and add to butter mixture. Combine remaining ingredients in a separate bowl. Pour melted butter mixture into dry ingredients and combine well.  Roll 1 teaspoon of mixture into a ball and place on tray, flattening into a disc. Repeat with remaining mixture, allowing room for spreading. Bake for 20 minutes or until golden brown. Allow to cool on trays before transferring to a wire rack.  Store in an airtight container.


Portion of one biscuit contains 1.7g sugar compared to a Maryland cookie at 4g

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Low Sugar Tomato Soup (Serves 4) Thu, 31 Aug 2017 08:55:16 +0000 Ingredients

2 onions peeled and chopped

1 carrot peeled and diced finely

1 clove garlic peeled and crushed

1 stick celery finely chopped

2 tbsp olive oil

450g/1lb fresh ripe tomatoes, skinned and halved

1 litre/1¾ pints vegetable stock

1 pinch of stevia to taste

Salt and freshly ground black pepper

Handful fresh basil, coriander or tarragon shredded (optional)



Heat the oil in a large saucepan and add the onions, carrot and celery and garlic. Cover and cook gently for 10 minutes until soft.

Add the sugar, salt, pepper and tomatoes. Stir and cook for another 5 minutes.

Add the stock, bring to the boil and simmer for 10 minutes. Liquidise until smooth. If using the herbs, stir in at the end.


Portion contains 5.6g of sugar compared to 9.7g for ½ can creamed tomato soup

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Low Sugar Sweet and Sour Chicken or Prawns (Serves 4) Thu, 31 Aug 2017 08:51:23 +0000 Ingredients

400g of raw chicken breast cut into strips or 400g raw prawns without shells

1 tsp olive oil

1 red onion, sliced

2 garlic cloves, crushed

½ tsp fresh ginger root, grated

½ red chilli, deseeded and finely diced or pinch of chilli flakes, optional

¼ tsp Chinese five spice powder

4 tbsp tomato puree

200ml fresh chicken stock or vegetable stock

2tsp cornflour

2 tbsp rice wine vinegar or apple cider vinegar

2 tbsp xylitol or pinch of stevia (to taste)

2 tbsp light soy sauce

200g fresh pineapple cut into small pieces

Freshly ground black pepper

Pinch of sea salt


Heat the oil in a pan and sauté the onion for a couple of minutes until it starts to soften. Add the garlic, ginger and chilli if using and stir for a minute.

In a small bowl add the cornflour and mix in a tbsp. of cold water to make a smooth paste.

Add the chicken stock slowly stirring all the time. Then add to the pan along with the vinegar, xylitol, soy sauce and tomato puree and bring to the boil. Turn down the heat, add the pineapple chunks and cornflour paste and simmer for a couple of minutes to thicken the sauce. Season to taste.

Add the chicken or prawns and leave on a medium heat until cooked.

If you don’t add the meat or fish you can store the sauce in the fridge for 2-3 days. It can also be frozen for up to 3 months.

Portion contains 6.9g of sugar compared to 16.8g for a portion of jar sweet and sour sauce or 24g for a typical ready meal (excluding rice)

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Lower Carb Wheat Free Muesli Wed, 04 Jan 2017 15:57:47 +0000 Many of the mueslis you buy in the shops contain lots of dried fruit which really increases the sugar and therefore carb content. Why not try making your own so you can leave this out and add other healthy ingredients instead.

Low Carb, Wheat free Muesli


100g porridge oats or millet/quinoa flakes

50g ground almonds

2 tablespoons each of chopped brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds


Mix together all the ingredients and serve with a tsp of honey and some milk or with some natural live yoghurt and some fresh fruit (Berries, chopped pear or grated apple)

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Prodimed – High Protein Weight loss Programme Thu, 15 Dec 2016 13:17:52 +0000 Are you ready for a healthier life? Would you like to finally get rid of your excess weight? Prodimed offers a unique and efficient  programme, where you can lose weight in a healthy and responsible way, with our higher protein diet. The key to success is our friendly, personal support from our nutritional experts combined with a proven weight reduction programme, delivering healthy nutrition and improvements in lifestyle and well-being. This unique combination ensures long term results! For a no obligation chat please call Ceri 07947 026366 or Ann 07747 791587

What do clients say?

With Prodimed I found a diet that helped me lose weight quickly and keep it off. I found it very easy to follow and loved that I was never hungry. I was able to make this diet work along side providing meals for my children and husband. In three months I lost three and a half stone and have kept it off. 
I think that what stands out the most from this diet is the support I got from my dietician, who still supports me whilst I continue to maintain six months after finishing. I have never managed to maintain weight for this long before. 
I have recommended this diet to others who have also had great results with it and I will continue to recommend it. 
SF Wales 
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