All the flavours, colours and textures of Autumn in one delicious savoury tart.

1 in 4 adults in the UK suffer from persistent heartburn so if you or someone you know are one of them please read on. What exactly is heartburn? Heartburn, or acid reflux, occurs when the stomach contents flows back and into the oesophagus, the tube that connects the throat and the stomach. As the contents of the stomach is acidic, this is what creates the burning sensation in the chest and throat. Why does this happen? It happens when the ring of muscle at the point where

Getting back into a routine after the summer holidays can be tough. Here's a quick, easy and delicious recipe for smoky beans that everyone will love and it'll take about 30 minutes from start to on the table. Ingredients 1 tsp olive oil 1 small red onion, finely chopped 1 garlic clove, minced 1 tsp smoked paprika 1 can (400g) haricot beans drained 350g passata 1 tbsp Worcester sauce (optional) 2 small chicken breasts, grilled and sliced Method Heat the oil in a non stick

This is a very good question and the answer lies within your nervous system. "My nervous system?" we hear you ask "how is my nervous system responsible for giving me heartburn?" More specifically, the answer lies within your autonomic nervous system, the evolutionary "fight or flight" and "rest and digest" responses that kick in when we sense danger and cool off once that danger has passed. From an evolutionary point of view, our fight or flight response kept our ancestors e

Supplements are big business. You see them advertised on television, on the back of buses, and in pretty much every magazine. Sales of supplements are forecast to reach £559m by 2025 according to Mintel research, with statista.com claiming that in 2024, the average spend on supplements per person in the UK will be just over £9. The claims that brands make are enticing: better sleep, stronger nails, shinier hair, improved energy, or even a catch-all solution to your health

Broccoli? In a salad? Absolutely yes! We first tried broccoli salad at a famous Indian eatery in Manchester and fell in love. Even the broccoli hater in the team was smitten! It's since become a staple in the True Food Nutrition kitchen as it's not only delicious but extremely quick and easy to make - this recipe from Cookidoo takes 10 minutes to prep, then into a food processor it all goes and voila! This recipe serves 6 although by the time you've done the obligatory ta

Enjoy a refreshing burst of flavour that's packed with all of the nutrients you need to make a great start to your day.

There is no getting away from them – environmental toxins are everywhere. Toxic and hazardous substances are in the air we breathe, the water we drink, in our food, our homes and offices. Many of these have been linked to a variety of health conditions - reproductive, developmental, and behavioural disorders, disrupted thyroid function, cardiovascular disease, diabetes, obesity, asthma and some cancers. That's pretty grim reading and so in this blog we are going to introduce

April is IBS Awareness month and it’s time to shine a light on one of the most perplexing digestive issues that we see in clinic. It is the most commonly diagnosed condition by gastroenterologists worldwide and affects 1 in 3 people in the UK, with numbers on the increase. So let’s take a look at the symptoms, how it is diagnosed, the potential causes, and most importantly what can be done to help.   What is IBS and how is it diagnosed? IBS is most commonly considered to be

When we think about our overall health, how many of us consider what is going on in our mouths beyond just having a bright smile?  The mouth is the gateway to the rest of our body and not taking care of it can pave the way for a variety of health issues as well as affecting the way in which the body use our food. For a start, the process of digestion begins in the mouth by breaking down our food, both mechanically by chewing and enzymatically, with the release of digestive en

First and foremost, a functional test is different to a blood test that you may have had in the past from a GP.  For us and our clients, functional testing is really useful tool that we can use to establish how various aspects of your body are functioning, providing us with a comprehensive set of health markers that can help determine the root cause of your symptoms. Because functional testing can identify patterns and imbalances, it is useful when we are trying to unpick mor

Christmas is all about enjoyment, tucking in to all of that seasonal food and drink and we are right there with you! But we also know how over-indulgence can leave us feeling more than a bit "meh" once the turkey has been turned into sandwiches, soup and a curry, the tree has shed the last of its tinsel and Santa has hung up his hat, sworn off the mince pies for another year and Rudolf and his mates have left the North Pole for a month in the Caribbean! So as we hurtle toward

This delicious walnut and mushroom pate is a True Food Nutrition Christmas favourite! It's easy to make, everyone loves it, it's a popular starter on our Christmas dinner tables, makes a lovely addition to a Boxing Day buffet as well as being delicious served on a cracker with a festive drink. Ingredients - serves 4 2 tbsp olive oil 1 small onion, peeled and roughly chopped Pinch of salt 2 cloves garlic, peeled and roughly chopped 18 button mushrooms, finely chopped 2 tsp dr

It's pumpkin season again and as we start to feel a nip in the air, there is no better way to embrace the flavours of the season than with this deliciously warming latte. For 1 latte 240ml coconut milk or milk of choice 1 tbsp pumpkin puree 1 tbsp maple syrup ½ tsp vanilla extract ¼ tsp of ground cinnamon A pinch of ground nutmeg A pinch of ground ginger 180ml strong coffee of choice Put all of the ingredients to a small pan over a medium heat. Whisk together until well comb

Most of us know vitamin D as the "sunshine vitamin" and that it takes care of our bones, but we explore some of it's other super powers.

If you’ve ever wondered if it’s possible to say hello to renewed health and wellbeing without saying goodbye to delicious meals, well this blog is for you! Keep reading as we unveil the reasons why consulting a nutritional therapist might just be the piece of the puzzle that you’ve been searching for. A personalised approach – one size most definitely does not fit all, especially when it comes to health. As nutritional therapists we take a bespoke approach, tailoring our ad

It may sound obvious but one of the most impactful steps you can take to not only trim your waistline but improve your overall health and wellbeing is to cut down on added sugars. This, however, is often easier said than done – added sugars are the silent saboteurs of many a weight loss battle and are found in a myriad of processed foods, sweets, snacks and sugary beverages. Part of the weight loss process is about achieving a caloric deficit, so reducing added sugars can ma

It is said that a person’s eyes are the windows to the soul, reflecting our emotions, our fears, our feelings and our thoughts and they allow us to experience the world around us. We take them for granted, we ignore that scratchy feeling when we are tired, we give them a quick rub and carry on, we expose them to more hours in the day than most of us care to admit to artificial light and most of us would certainly not think about how to nourish our eyes in the same way that

This is a lovely fragrant salad that is ideal to take with you to a BBQ or on a picnic as it travels really well and can be made in advance - it's one of those that's even more delicious the next day! Make sure you have some lovely crusty sourdough bread (brush it with olive oil and give it a quick turn on the BBQ) to mop up the juices. The recipe contains a couple of ingredients that you may not have heard of or used before, sumac and pomegranate molasses. Sumac is a spice

We all know that nourishing our skin from the outside means adopting a regular skin care routine but how often do we think about nourishing it from the inside? The foundation of healthy skin (forgive the pun but it’s the first of many) lies within so get ready to embrace some “Plate Power” and see how a few easy tweaks can unlock the secret to amazing skin. Water you waiting for? H2Glow! One of the simplest steps to great looking skin is to make sure that you are drinking e