Recipe for Health

If you exercise -what should you eat and when?

To make the most of your exercise regime it is important to think about what you eat. The food you need depends on the type and intensity of your workout. Your body can store around 2000 carbohydrate calories in glycogen in your liver and muscles. Once you have used this stored energy you run out of fuel unless you add to it.

Before Moderate Exercise
Ideally eat a slow releasing low GL meal 2-4 hours before training. Aim for 2.5g carbs per kg of body weight. It is important to eat before training to ensure that you have adequate initial glycogen levels and slow but sustained energy release. Low levels of blood sugar result in sluggish performance and early fatigue. Thus, you will not be able to exercise for as long or as well. Good options include

o Jacket potato with beans, cheese, tuna, coleslaw, or chicken
o Sandwich/bagel filled with chicken, fish, cheese, egg or peanut butter and salad
o Pasta with tomato-based sauce, cheese, and vegetables
o Chicken with rice and salad
o Vegetable and prawn or tofu stir-fry with noodles or rice
o Mixed bean hot pot or fish pie with potatoes
o Wholegrain cereal/ porridge (e.g. wheat flakes, muesli, or Weetabix) with milk or yoghurt

In moderate exercise there is no need to eat anything during exercise as you will have enough stored energy. However, it is important to keep your fluids up.

Before and During Prolonged Exercise
For prolonged exercise (i.e. for longer than one hour), it is a good idea to have a high Glycaemic Load snack 5-30 mins before exercising to provide instant energy and to spare glycogen. It is not good to eat too much and you may find that a more liquid meal is easier to digest. Avoid foods that are high in fat as these take longer to digest and divert blood to the stomach to aid digestion. This type of snack will result in a substantial burst of blood sugar, immediately before exercise. Good snacks include:
• bananas
• isotonic sports drink, smoothies
• dried fruit/ cereal bar

The muscles can take up 30-60g of carbohydrates per hour during aerobic exercise. It is easier for your body to absorb if given in small doses. The optimum approach appears to be 15 – 30 g every 30 minutes. E.g. A banana has 23g of carbohydrate per 100g.

After Exercise
Following exercise your glycogen stores will be depleted. It is important to eat soon after exercise as your ability to replace lost glycogen is highest in the 2 hours immediately afterwards. Timely replacement of glycogen can result in improved glycogen stores over time. Eating protein after exercise helps with muscle rebuilding. Overall, the optimum post work out meal should include 20-40 g of protein and 60-120g carbohydrate. If you are training late in the evening a good option would be a protein shake or smoothie with added protein powder. If earlier in the day a balanced meal of carbs, protein and veg is ideal.

Exercise
During these times when our activities are restricted, keeping up a good level of exercise is also important for our wellbeing. Exercise can help boost the feel-good hormone serotonin and reduce the stress hormone cortisol thus supporting mood. It is also a good way to break up the day and for those working at home provide some routine and important time away from our screens.
Physically, exercise builds strength and muscle as well as supporting cardiovascular health and blood sugar balance. A short walk after eating can help uptake of sugar into your cells where it is needed. It also has a direct effect on immunity as it helps immune cells circulate more so they can detect problems and deal with them.
Government recommendations on exercise are to do something every day such as our 10,000 steps and in addition to do 150 minutes of moderate or 75 minutes of vigorous exercise a week.
As some of our usual ways of exercise are not available now, we might need to think of new things to do. Examples of moderate exercise are brisk walking and bike riding, whereas running is vigorous. Include muscle strength activities such as doing weights yoga or Pilates. There are quite a few free exercise classes available on YouTube. A 20-minute daily yoga class or aerobics work out might be more manageable than a longer class.

The Importance of Good Gut Health
Our bodies host 100 trillion microbes, weighing over 4lbs in our gut alone. Less than a tiny fraction of these microbes is harmful to us. They are generally overwhelmingly beneficial because they:
• Are essential to how we digest food
• Control, the calories and nutrients we absorb
• Provide important enzymes and vitamins to keep our immune system working
• Crowd out harmful organisms which could cause illness or disease
Although we have co-evolved with these microbes over many thousands of years, in recent times the system has become unbalanced.
Antibiotics, processed food, unhealthy lifestyles have all contributed to this. This has very important implications for our many aspects of our health.
So how can you redress the balance and support good gut health? Here are some tips:
Ensure that you have good levels of diversity of gut bacteria. You can do this by:
• Taking a multi-strain, good quality probiotic supplement – especially if you have had antibiotics in the last year
• Eating a wide range of plant-based foods (vegetables, fruits, nuts, seeds, pulses, legumes, whole grains, herbs, spices). The recommended level is 30 different ones a week. Count them up in your current diet and you may be surprised at how many you currently eat
• Eating fermented foods (Kefir, sauerkraut, pickles, Kimchi, sourdough)
• Eating foods that feed good gut bacteria (prebiotics) such as leeks, chicory, onions, asparagus, bananas, artichokes, garlic and oats

Protect the health of your gut by:
• Give your digestive system a break to allow the microbes to have a spring clean. This could be fasting (e.g. 5:2), time limited eating (only eating anything for at least 12 hours), juicing or having a vegetarian day
• Eating foods that feed the gut cells or support their health (e.g. butter, Cabbage)
• Eating foods that are anti-inflammatory and high in antioxidants (brightly coloured fruit and veg, nuts and seeds, herbs and spices)

Avoiding foods which disturb gut bacteria or irritate the gut
• Gluten in excess
• Sugary foods
• Alcohol

Alcohol in Lockdown
As Christmas gets closer, we will no doubt be seeing it as an opportunity to have some long-awaited fun. For many people alcohol will play a part in the festivities. However, so far this year we have seen many reports of increased levels in the consumption of alcohol. So maybe, while our social lives are on the sparse side, you could consider giving up alcohol for the next month. There are many benefits to doing this
It can lead to a 15% decrease in the amount of fat in your liver.
It can reduce the amount of sugar you are consuming, preventing energy dips and weight gain. Sugar also damages the collagen in our skin that keeps it looking young. As alcohol causes your blood vessels to dilate, the increased blood flow to the skin’s surface can make you look red and blotchy for days. It can also cause your face to become puffy as fluid leeks from the blood vessels.
The dehydrating effect of booze can also cause dry patches of skin, and the oil our skin produces to re-hydrate itself may even cause a breakout.
Alcohol raises blood pressure both temporarily and permanently. It also increases cholesterol levels and can make the heart beat irregularly. So excessive alcohol consumption in the long term can increase the risk of heart disease.
Alcohol irritates the digestive system, causing the stomach to increase acid production and producing symptoms such as indigestion and diarrhoea. Heavy drinking can worsen your symptoms if you suffer from IBS, and even rates as one of the main causes of bowel cancer.
Alcohol can upset the balance of bacteria in the gut which is where 70% of the immune system is found. A month off alcohol can make sure our immune system gets a break and is well supported.
Although a drink might make you feel better temporarily, alcohol is in fact a depressant, which means it changes the delicate balance of chemicals in our brain. Research shows that heavy drinking interferes with the neurotransmitters that are responsible for our mental health and has even been found to lower the levels of serotonin in our brain that help regulate our mood.
So what can you enjoy instead?
There are now improved alcohol free alternatives to wine, beer and some spirits e.g. Seedlip gin
Adding natural ingredients to water can add flavour. Options are fruit such as berries, cucumber, lemon or lime zest or herbs such as mint or lemon balm.
Cordials such as elderflower do make a more adult tasting drink but also come with added sugar so watch how much you are drinking.
Low calorie drinks such as tonic and colas are also an alternative. However, it has been shown that artificial sweeteners can fuel your sweet tooth, leading to sweet cravings down the line. They also disrupt the balance of your gut bacteria which is so important to digestion and healthy immunity.

Snacking Tips for Lockdown
Snacking is one of the danger areas when we are likely to make unhealthy choices that are high in sugar and fat. We often plan our main meals and are habitual in our breakfast choices, but snacks are often, by nature, unplanned. So you may really benefit from identifying a small number of snacks that would be healthy. You can then make sure that you have the ingredients for these in and prepare them ahead, e.g. cut up your vegetables as crudités so it is as easy to eat as a biscuit. Put the list of snack options on the fridge or cupboard door. That way you are less likely to open cupboards or the fridge and look for inspiration which might lead you to the default crisps, chocolate, biscuits or cheese. Here are some ideas to get you started:

Savoury
- 1/2 Avocado on wholegrain bread/cracker
- Veg sticks or whole grain cracker and hummus
- Egg on toast or with some salad
- Smoked or tinned salmon with cottage cheese on crackers
- Fish pate on brown toast
- Cup of soup and oat cakes
- Falafel and hummus
- Olives, cherry tomatoes and a small amount of cheese

Sweet
- Greek Yogurt, berries and seeds
- Oat cake with nut butter and small amount of banana and sprinkle of cinnamon
- Apple/pear/orange plus a small handful of nuts
- Homemade cereal and protein bars (lower in sugar and higher in nuts)
- Fruit salad and yoghurt
- Bircher muesli with fruit

A Guide to Healthy Eating in Lockdown 2
As we settle into Lockdown 2 the circumstances are very different to Lockdown 1. We know more about what to expect and we know how we dealt with this situation first time round. This time the weather is colder and wetter so we can’t get out and about as much. We may be dealing with even more stress in terms of mental health, relationships and finances. Its easy to feel a little out of control. But one thing you can do is exercise some self-care.

Food is a good place to start. It would be easy to comfort eat on high sugar or high fat foods or overindulge in alcohol. Whilst that might make you feel better in the short term, longer term it won’t solve any of your problems and may create more. Sugar, unhealthy fat and alcohol all have the potential to undermine your immune system and pile on the pounds. Being overweight is a risk factor for increased severity of COVID symptoms so it is important to nip any weight gain in the bud. It is especially important not to go into Christmas having gained weight already.
So what can you do to stay healthy in these months leading up to Christmas?

Planning:
If you know what you are going to cook for each meal and which snacks are healthier then you can shop accordingly and you are less likely to be tempted by take-aways. Ideally you want to spend the least amount of time possible food shopping, so a list will really help you get round the store quickly and you will be less likely to impulse buy treats. If they are not in your house, you can’t eat them.

Comfort eating:
Starchy carbs, sugar and fat can all stimulate feel good chemicals which is why we turn to them for comfort. But comforting food can also be food containing herbs and spices as well as beans and pulses. These ingredients bring and intensity, depth of flavour and texture to food which is very satisfying. Casseroles and one pot dishes are a good option as they are easy to do, especially if you are working from home as they can be cooking while you are doing other things. They also retain all the goodness of the ingredients as they stay in the pot and no fluid is drained away. Whilst you are making enough for one meal you could double up and put one half in the freezer to save cooking on another day. Pair you casserole up with lots of vegetables and a smaller portion of wholegrain or unprocessed carbohydrates to manage weight.

Mindfulness:
Try to eat slowly and mindfully. Ask yourself if you are eating because you are bored? If the answer is yes, then once you are aware this is happening, you can think of other things that will distract your attention from food. When doing an activity try not to eat as research shows that if you eat while doing something else then you tend to eat more and are unaware of when you might feel full. Similarly eating can just become a habit. If you always eat in front of the TV then maybe try to break that connection.

Snacking is a topic which is also of interest as we are spending so much more time in our homes with food constantly in arms reach. Our next post will give you some tips on healthy snacking

Vitamin D
During lockdown 2 we have been considering how we can support both our physical and mental health. Having a good level of Vitamin D is one thing that might really help. Vitamin D is crucial to our immune system and may have a role in minimising the impact of COVID. It supports production of antimicrobial substances in the respiratory tract, thus reducing the risk of infection and possibly the severity of symptoms. It also might help to reduce the inflammatory response to infection. Often it is the strength of our own inflammatory response to the virus that leads to major damage to our bodies, sometimes referred to as a cytokine storm. Vitamin D also has a role in supporting mood which is important in these anxious times.
Many people in this country are below recommended levels of Vitamin D. Whilst there is some vitamin D in oily fish and milk, the best source is sunshine. People with office or home-based jobs do not always have enough sun exposure to make sufficient Vitamin D. Moreover, in the winter months the sun is not strong enough to boost our levels even if you are outside a lot. The government recommendation is to supplement with 10 micrograms of vitamin D per day between October and March. If you have a low status you might need to start on a higher dose, but Vitamin D is a fat soluble vitamin and it is important not to have too much, so you may want to get a test and take some advice on what is the best level for you. If you are supplementing the best form is Vitamin D3.

Immunity and your diet
As we come into the winter months it is always important to support your immune system, even when we don’t have a global pandemic. There are some simple steps that you can take to achieve this.
• Eat a wide range of unprocessed food, especially plant based. This will ensure that your nutrient intake is sufficient. Many of the natural chemicals contained in vegetables, fruit, nuts, seeds, whole grains, pulses and beans, olive oil, herbs and spices can support immunity as they are either anti-oxidants, anti-inflammatory or contain other nutrients e.g. magnesium needed by immune processes.
• This also means reducing processed foods, sugars and refined carbohydrates. White bread, pasta/rice, cakes, biscuits, fizzy drinks all contain very fast releasing energy which you won’t be able to use up immediately and may have to store as fat. These foods also tend to lead to blood sugar spikes which also contribute to fat storage as well as cravings for more sugar or carbs. The calories in these type of foods do provide lots of energy but have much lower amounts of important vitamins and minerals than less processed, whole foods.
• The best kind of diet is the Mediterranean diet as this is rich in all of these foods and contains fewer of the foods which cause inflammation or provide empty calories e.g. sugar and saturated fat. The benefit of this diet is that it will balance your blood sugar and help you manage weight as well as reduce stress on the body. It is also very tasty which can provide comfort as the cold weather arrives. Importantly it is supportive of gut health which is crucial for immunity. There will be a post dedicated to this coming soon.

Roasted Mediterranean Vegetables
2 sweet potatoes, washed with skin on and halved along the length or ½ butternut squash, peeled, seeds removed and cut into chunks
1 ½ tbsp olive oil
3 cloves garlic, minced
10 olives, halved
4 sundried tomatoes, chopped
1 tsp mixed herbs or dried thyme, basil or rosemary
salt and pepper
10 cherry tomatoes, halved
1 pepper, (any colour), roughly chopped
1 courgette, cut into 2cm-thick slices
2 red onion, each cut into 8 wedges
50g feta cheese or 50g goats cheese
Fresh chilli and lemon juice - optional

METHOD
Preheat the oven to 200ºC (Fan 180°C/ gas mark 6)
Make the marinade by placing the garlic in a bowl along with the chopped olives, sundried tomatoes, mixed herbs, 1 ½ tbsp olive oil and a good pinch salt and pepper.
Cut the cherry tomatoes in half and squeeze the juice and pips into the marinade bowl, then place the tomato skins in the oven tray.
Cut the sweet potato in half along the length and add to a large oven tray along with the chopped pepper, courgette, and onion.
Stir the marinade and pour it over the vegetables. Toss together so that all the vegetables are coated.
Roast in the middle of the oven for 34-40 minutes until the sweet potato is soft.
Crumble the feta over the vegetables and serve. Garnish with fresh chilli and a squeeze of lemon juice if available.

Balancing Weight and Health
The link between weight and COVID 19 in terms of increased risk of hospitalisation or severity of symptoms has focused the nation's attention on our crisis of being overweight or obese.
Studies shows that each kg of weight gained annually over 10 years was associated with a 49% increase in risk of developing type 2 diabetes (another risk factor) and a 5 kg increment in adult body weight was associated with a 12% higher risk of heart disease over 10 years (also another risk factor).
So, there is no denying something needs to be done and there is no simple, one size fits all solution.
At a simplistic level weight gain is about excess calories in and not enough energy out. But it is so much more complex than that in real life. Contributing factors are:
• Emotional – comfort eating or compensatory eating
• Habits such as snacking – high calorie foods dense in fats and fast release carbohydrates which tend to be consumed less mindfully than main meals
• Uncontrolled portions
• Lack of cooking ability to cook from scratch and reduce ready meals, processed food and takeaways
• Alcohol consumption
• Genetic predisposition to laying down fat in different parts of the body
• Poor metabolic function (digestion and gut bacteria, hormones such as insulin, thyroid and s*x hormones, age)
• Decreased physical activity
• Stress and poor sleep
These are obviously more or less important depending on the individual. In our view, people are best helped to lose weight and keep it off if they are supported to develop a vision of what they will gain by slimming down (as opposed to what they risk by staying fat).
What would you gain?

Amazing Beans
Many beans are in season in July and August. This includes green beans such as runner and french beans but also Borlotti and broad beans. Green beans are low in calories and fat and high in fibre, antioxidants, vitamins, and minerals. They also contain protein so are a useful addition to your diet, especially for vegetarians or if you are trying to fill up on vegetables and reduce weight.
Green beans can help reduce the risk of heart diseases due to their high levels of flavonoids, which are both antioxidants and anti-inflammatory and as such may reduce risk of blood clots. They are also a great source of carotenoids such as beta carotene and lutein which are protective of your eyes
Green beans are a high fibre food and so help keep your digestive system functioning well. They also help to control blood sugar spikes and so can be a useful food for people with or at risk of diabetes.
In terms of vitamins they are a good source of Vitamins A, C, K, folic acid, and Vitamin B6. They also are a good source of calcium, silicon, iron, manganese, potassium, and copper. This combination is very helpful for bone strength and regeneration

Nutty Bean Salad (Serves 2)
Ingredients
150g green beans, topped and tailed
2 red peppers, sliced
4 tbsp chopped fresh coriander
4 tsp sesame seeds toasted
60g brazil nuts, chopped
2 tbsp olive oil
1 tbsp balsamic vinegar
½ tbsp red wine vinegar
½ tsp Dijon mustard
salt and freshly ground black pepper

Method
Place the green beans into a steamer and steam for 4-5 minutes, until tender.
Transfer to a bowl, add the rest of the salad ingredients and season to taste with salt and freshly ground black pepper. Stir well to combine then serve.

Beautiful Beetroot
Beets are an excellent food to eat on a regular basis. They are low in calories, but high in water and fibre which makes them a good choice for those on a diet or wanting to support their digestion. They contain almost all the important vitamins and minerals plus phytonutrients that are anti-inflammatory and maybe cancer protective. One of the most important benefits is that they are rich in nitrates. Nitrates help to dilate the blood vessels. This has benefits for brain function in that it results in good blood flow to the frontal cortex but also for blood pressure and heart health. Nitrate levels remain elevated for 6 hours after eating, so regular consumption can be helpful. Nitrates may also help athletic performance, by improving the efficiency of mitochondria and hence energy production in our body.
Beets can be juiced, roasted, steamed, or pickled. They can also be bought pre-cooked for convenience. Dietary nitrates are water soluble, so it is best to avoid boiling beets to maximize their nitrate content. Here are some ways to add more beets to your diet:
Beetroot salad: Grated beets make a good addition to coleslaw.
Beetroot dip: Beets blended with Greek yogurt make a delicious and healthy dip.
Beetroot juice: Fresh beetroot juice is best, as store-bought juice can be high in added sugars and may only contain a small amount of beets.
Beetroot cakes: They can be used as an ingredient in some sweet treats
Beetroot leaves: Beet leaves can be cooked and enjoyed like spinach in a salad

Beetroot, Feta and Asparagus Salad (Serves 6)
Ingredients
For the dressing
Large handful of fresh oregano or marjoram (or chives if not available)
1 garlic clove
Juice 1 ½ lemons
4 tbsp of extra virgin olive oil
For the salad
250g of asparagus cut into 3cm lengths
2x 250g packs of fresh beetroot cut into quarters
Grated zest of 1 lemon
2 spring onions finely sliced
85g bag of watercress stems removed
20 basil leaves
200g of feta cheese

Method
Pulse the oregano or marjoram, a pinch of salt and the garlic to a paste in a food processor – add the lemon juice and whizz until smooth. Stir in the olive oil and season.
Cook the asparagus in boiling water for 3 minutes or until just tender, drain and refresh with cold water.
Put the beetroot in a large bowl with two thirds of the dressing, the lemon zest, spring onions and watercress and toss. Tear the basil and add, toss in the cold asparagus and season with black pepper. Mix everything gently and not too much as it will make everything go pink.
At the last minute add the cheese and pour over the remainder of the dressing.

Courgettes
Courgettes are a fruit not a vegetable. They are rich in nutrients and fibre but low in calories, so are great if you are trying to lose some lockdown weight. There is evidence that they can improve blood sugar balance and can increase insulin sensitivity. They contain a lot of water and both insoluble and soluble fibre to support digestion, the balance of bacteria in your gut and getting rid of excess cholesterol. They are a rich source of anti-oxidants Vitamin A for eye and skin health, Vitamin C for immunity as well as potassium for blood pressure and magnesium which is calming. .

Courgettes are very versatile. You can use as courgetti in place of pasta for a low carb alternative.You can have them raw in a salad, stew with onions, aubergines and tomatoes in a ratatouille, stuff with rice, lentils or other vegetables, then bake, add to stir-fries, or blend it into soups Their flavour is enhanced when grilled or sautéed with a little garlic and oil or baked it into breads, pancakes, muffins or cakes. In some cultures, the flower is considered a delicacy. You can either stuff it and deep-fry it or sprinkle it raw on top of salads, soups, and stews.

Baked Fish with Courgettes (Serves 6)
Ingredients
2 cloves garlic
3 tbsp. mix of parsley, basil, and thyme leaves, chopped
4 tbsp olive oil
4 medium courgettes, sliced into thin lengths
12 cherry tomatoes, halved
6 firm, skinless white fish fillets (try Icelandic cod, hake, or red snapper)
2 unwaxed lemons
½ tsp crushed dried chilli
4 tbsp. breadcrumbs
2 tbsp flat-leaf parsley, chopped

Method
Heat the oven to 200˚C (gas mark 6). Crush 1 garlic clove into a small bowl and mix in the herbs and 2 tbsp olive oil. Place the courgettes and tomatoes in a roasting tin, pour over the herb-flavoured oil and top with the fish fillets. Chop 1 lemon into quarters and place between the fillets. Season well.
To make a crumble topping, heat 2 tbsp olive oil in a frying pan. Finely chop 1 clove garlic and add to the pan with the chilli. Cook for 2 minutes, and then add the finely grated zest of 1 lemon, breadcrumbs and parsley. Fry, stirring, for 3-4 minutes, or until the breadcrumbs are golden and starting to crisp. Sprinkle over the fish.
Roast for 20 minutes, or until the fish is cooked through

Radish – Small but they pack a punch.
As many of you may have got into growing your own veg since lockdown radish are easy and fast to grow so you don’t have to wait long before you have something to eat. There are various kinds of radishes with some growing in spring and summer and some in winter.
Radishes are good for digestive function as they contain plenty of fibre to prevent constipation and they promote the production of bile. Bile is one of the most important parts of good digestion because it helps emulsify fats so you can digest and absorb them.
They are a good source for anthocyanins that keep our hearts functioning properly and they are high in potassium which can reduce blood pressure. So overall they can help to reduce the risk of cardiovascular disease.

This is a Hugh Fearnley Whittingstall recipe for an unusual but tasty radish salad.
Radish, Carrot and Spring Onion Salad with Orange-soaked Raisins (Serves 4 as a side dish)

Ingredients
50g raisins
50ml orange juice
A bunch of radishes – about 200g
About 150g small carrots
1 bunch spring onions
3 tbsp olive oil
2 tsp cider vinegar
Sea salt and freshly ground black pepper

Method
Put the raisins and orange juice in a small pan, bring just to a simmer, take off the heat and leave to cool.
Once the raisins are cold, you can make the salad. Wash and trim the radishes and slice them into thin discs. Peel the carrots and cut them into similar-sized, thin slices – you may need to halve or even quarter the carrots lengthways first, to be able to cut them to the right shape and size. Thinly slice the spring onions. Combine all the vegetables in a bowl.
Drain the raisins, reserving the orange juice. Mix the raisins into the bowl of veg. Combine the orange juice with the olive oil, vinegar and some salt and pepper, and mix well. Stir the dressing into the bowl of sliced veg and serve.

The Power of Peas
Continuing with our theme of good seasonal foods, green peas are a must. They are high in protein, so can be a great choice for vegetarians and vegans. 100 g of green peas have just 81 calories so they can also be good for weight loss. The pea pods are a good source of folic acid, which is important for many body processes. The peas themselves provide Vitamin C for immunity and Vitamin K which is important in bone building and protecting nerve cells. They also are a source of Vitamin-A is an essential nutrient required for maintaining healthy membranes, skin, and eyesight. They are rich in plant sterols which may help lower cholesterol levels. Fresh green peas also provide antioxidants flavonoids such as carotenes, lutein, and zeaxanthin as well. These flavonoids may help to protect from some cancers. Furthermore, they are a rich source of calcium, iron, copper, zinc, and manganese.
Peas are very versatile and can be enjoyed as a side vegetable, part of a salad, as a dip or in a casserole, curry or stew.

Spicy Pea and Wasabi Dip
Ingredients
200g of frozen peas (petit pois are best)
1 tsp Wasabi paste (can be bought in most Asian supermarkets). If you don't have this you can use chilli or horseradish to give the same kick
1 tbsp low fat mayonnaise
Splash of lemon juice
Salt and black pepper to taste

Method
Cook the frozen peas until tender.
Drain and cool in cold water, drain again.
Blend the peas with the wasabi paste and mayonnaise.
Add a small amount of lemon juice and taste. Keep adding until it lifts the flavour.
Season with salt and pepper and serve with rye crackers or crudites.