Get crafty and create a batch of homemade Christmas crackers filled with delicious edible gifts. You can find more Christmas crafts, from tree decorations, dried spiced citrus, table centrepieces and DIY cards
Fed up of peculiar plastic shapes, bad jokes and pricey shop-bought Christmas crackers? The options for making your own are endless. Forget cheap key rings and tacky treasures and instead fill them with thoughtful gifts from the kitchen, include jokes that actually make you laugh or pop in a festive fact alongside your personalised party hats. Looking for more ways to DIY this Christmas? Go all out with decorating with these 3D Christmas tree decorations, Christmas tree napkins and many more festive table decorations. We also have an easy DIY Christmas cards guide full of useful tips to spark your creativity. We also have an impressive guide on our top 10 festive DIY Christmas crafts which will prove a great winter's day activity and spark inspiration for gift-giving this season. How to make easy Christmas crackers What you'll need: Leftover thick wrapping paper Empty toilet rolls Scissors Glue stick Cracker snapper strip Sticky tape String or ribbon Small gifts or sweets, to fill Method: 1) Cut out a 30 x 20cm rectangle of wrapping paper. Flip the paper over so the reverse side is on show with one of the longer ends closest to you. Place a toilet roll, vertically, midway down one end. Mark the paper at either end of the toilet roll, then set the toilet roll aside and fold the paper in at the marks. Snip into the folds using scissors. Unfold the paper and stick the toilet roll in its original position with glue. Fold in the ends to just beneath snipped parts, if you want to hide the reverse of the wrapping paper. Put a cracker snapper strip through the toilet roll and trim, if you need to. Attach each end to the paper using sticky tape. 2) Roll the paper around the toilet roll and stick it in place with glue. Scrunch the paper around one end of the roll, being careful not to tear the cuts you’ve made, then secure with string or ribbon. Tip in jokes you have written (try our suggestions, below) and sweets, or other treats, through the open end of the cracker, then secure that end with more string or ribbon. Our favourite festive food jokes Q Why was the turkey asked to be in a rock band? A Because he was the only one with drumsticks! Q What do you call a train loaded with toffee? A Chew chew train Q Who hides in the bakery at Christmas? A Mince spy Q What do snowmen eat for lunch? A Burrr-itos Q What do you get if you cross a Christmas tree with an apple? A Pineapple Q What’s the best thing to put into a Christmas cake? A Your teeth! How to fill your crackers Homemade Spanish fig & almond balls will make lovely after dinner treats, as will individually-wrapped fruity Christmas biscotti, espresso & dark chocolate biscotti and simple star biscuits – ideal alongside coffee cocktails. For surprises that won't keep for too long, pre-make your crackers and, a couple of days before Christmas, fill with indulgent sweets like mince pie truffles, white chocolate chip fudge or bramble marshmallows. Find more festive treats in our edible gift collection. If you're making your own crackers this year, share your efforts with us on Facebook or tell us how you got on below.
Make the most of your leftover pumpkin by transforming it into a range of sweet and savoury dishes
Leftover pumpkin on your hands? Step away from the rubbish bin and delve into our tasty tips for using up this super squash. Whether you are looking for a simple roast pumpkin recipe, comforting one-pot or moist and fluffy pumpkin cake, we've got lots of sweet and savoury options for cooking pumpkin. These easy pumpkin recipes are perfect for celebrating Halloween, Thanksgiving or if you just love cooking with this versatile veg. For more ideas, take a look at our collection of leftover pumpkin recipes. Next find out our easy pumpkin decorating ideas, pumpkin carving stencils and templates and things you can carve for Halloween that aren't pumpkins. If you want to go the extra mile, why not make a fun family outing to pick your pumpkin? See our round-up of the best pumpkin patches in the UK to find the right pumpkin for you. How to roast pumpkin Roasting is the easiest way to cook a pumpkin – our basic recipe involves cutting the squash into wedges, drizzling in oil and baking it in the oven. You can, of course add extra spices, herbs or flavourings if you wish. Ingredients 1kg pumpkin, peeled and cut into finger-thick wedges 2 tbsp olive oil 4 thyme sprigs, leaves picked (optional) How to prepare pumpkin Use a sharp, serrated knife to cut lid off pumpkin and then use a large serving spoon to scoop out seeds (reserve these for roasting), fibres and flesh inside. Cut into wedge-shaped chunks, about 1 inch thick each. For more detailed instructions and images, see our guide on how to carve a pumpkin. Pre-heat oven to 200C/fan 180C/gas 6. Place the pumpkin slices on a large, shallow baking sheet. Drizzle with the olive oil and toss to coat all sides of the pumpkin. Season well and scatter over the thyme leaves (if using). Roast for about 20 minutes, until the pumpkin is softened and starting to crisp at the edges. Check the seasoning again, and serve. How to roast pumpkin seeds One of the first things you will do with your pumpkin, whether you're carving or cooking, is scoop out the seeds. These little kernels are packed with vitamins and minerals and are a great source of fibre, so it would be a shame to throw them away. Try our ultimate roasted pumpkin seeds recipe: Boil some salted water in a large saucepan, clean the seeds and add them to the pan. Boil for 5-10 minutes depending on the size, then drain on a kitchen towel. Toss the drained seeds with a little oil, some seasoning and spread evenly across a large baking sheet. Roast the seeds at 180C/160C fan/gas 4 for 8-10 minutes until they are crisp and golden. We've got plenty more tips and flavour ideas in our guide on how to roast pumpkin seeds. Pumpkin seeds also add a satisfying crunch to bakes. Try our moreish chocolate pumpkin seed cookies for a sweet treat or make our rye & pumpkin seed crackers to serve with cheese and chutney. Discover more delicious pumpkin seed recipes. What to cook with pumpkin 1. Pumpkin cake recipes Sweet pumpkin lends itself perfectly to cakes and bakes when grated. Combine with cinnamon for lightly spiced cupcakes and muffins, enhance the sweetness with honey or give your favourite carrot cake recipe a makeover. If you find your grated pumpkin is a little too wet, simply give it a good squeeze before using and keep an eye on it during baking – the added moisture may mean it needs a little longer in the oven. Our favourite pumpkin bakes: Halloween pumpkin cake Pumpkin caramel cake Pumpkin muffins Pumpkin cupcakes Squidgy pumpkin & ginger loaf Pumpkin & ginger teabread Browse more of our tempting pumpkin baking and dessert recipes. 2. Quick pumpkin recipes It's often assumed that cooking pumpkin will keep you in the kitchen for quite a while. This isn't always the case, as our speedy squash favourites prove. Make a moreish midweek meal by using blended pumpkin to create a creamy pasta sauce, roast and serve with sausages or simply season and eat as a side dish. Our favourite speedy squash recipes take 30 minutes or less: Creamy pumpkin pasta Pumpkin pickle Carrot, cranberry & pumpkin seed flapjacks Bacon & pumpkin pasta Sausage & pumpkin roast Sicilian spicy pumpkin 3. Pumpkin soup recipes Soft pumpkin flesh blends effortlessly into a thick, velvety soup, making for an impressive dinner party starter. Roast the squash first to enhance its flavour, then add onions, cream and stock to keep the colour bright and bold. Finish off the soup with a sprinkling of crunchy pumpkin seeds and salty pancetta. Looking to try something different? Give your bowl a spicy twist by adding chilli flakes plus warming cumin and garam masala, or opt for Thai-inspired flavours such as lemongrass and ginger. For a lighter, dairy-free option, try our vegan pumpkin soup, finished with a mouthwatering coconut and pumpkin seed relish. Our favourite pumpkin soups: Spicy pumpkin soup Healthy pumpkin soup Pumpkin soup Thai pumpkin soup Vegan pumpkin soup Pumpkin & bacon soup Creamy pumpkin & lentil soup Discover more of the best-ever pumpkin soup recipes. 4. Whole pumpkin recipes Not a fan of jack-o'-lanterns? Cook up a flavourful biryani, then serve it inside the pumpkin itself. Alternatively, scoop out the seeds and strands, pour garlic cream inside and roast the pumpkin whole for a delicious taste and texture. If you are throwing a vegan dinner party for Halloween, our impressive stuffed pumpkin recipe is sure to wow your guests. Fill it with a mouth-watering medley of rice, fennel, apple, pomegranate seeds and pecans. Even if you aren't going to eat the whole pumpkin – it can still act as a brilliant vessel for dips and spreads. Carve out the centre and use it to blitz up a hummus, then serve this in the pumpkin with peppers, breadsticks and pitta chips for a striking party piece. Or create a bubbling cauldron effect by filling your pumpkin with a rich, three-cheese fondue and serve with crusty bread for dipping. Our favourite recipes for using your whole pumpkin: Pumpkin biryani Vegan stuffed pumpkin Roast pumpkin with cream, thyme & parmesan Pumpkin hummus Baked pumpkin fondue 5. Pumpkin dessert recipes Pumpkin pies are the obvious choice for transforming your squash into a sweet treat. Opt for a traditional version made with shortcrust pastry, nutmeg and cinnamon, or give it a twist with a lattice top, filo finish or decadent dollop of stem ginger cream. We also have an indulgent vegan version made with nut milk and maple syrup, so everyone can enjoy this classic dessert. For another dazzling dessert option, make our baked pumpkin cheesecake. With a velvety cinnamon-spiced filling and crunchy ginger base, it's sure to be a hit. If you are short on time, then this frozen pumpkin cheesecake is a great alternative – it's no-bake and can be made ahead in less than half an hour. Our favourite pumpkin pie recipes: Classic pumpkin pie Best ever pumpkin pie with stem ginger cream Vegan pumpkin pie Pumpkin & pecan strudel Butternut, maple & pecan lattice pie Treat yourself to more decadent pumpkin dessert recipes and sweet pumpkin recipes. 6. Pumpkin one-pot recipes The mild flavour of pumpkin means it soaks up aromatic flavours and spices easily, so it's a perfect base for curries and tagines. This chunky squash also helps to bulk up a creamy risotto, and combines well with prawns in a fragrant fish dish. Our favourite pumpkin one-pot recipes: Pumpkin curry with chickpeas Pumpkin, cranberry & red onion tagine Pumpkin risotto recipe Pumpkin, prawn & coconut stew Get more perfect pumpkin ideas... Top pumpkin recipes Our favourite pumpkin recipes Pumpkin recipes for kids Vegetarian pumpkin recipes Vegan pumpkin recipes Healthy pumpkin recipes How to roast pumpkin seeds Easy pumpkin carving ideas Top ways to use up leftover pumpkin How to carve a pumpkin video What are your top tips for cooking the winter squash? Leave a comment below...
Heading to university this year? If you lack confidence in the kitchen, then get started with our 10 staple dishes, from comforting curries and pasta bakes to speedy stir-fries.
If you are starting university but your kitchen skills leave a lot to be desired, then fear not – our 10 favourite student basics will see you through your first term and beyond. Check out our collection of student recipes and read on for easy meals you can master in minutes. Once you've got the basics, try your hand at some more challenging suggestions. Also, make sure you are kitted out with all the right equipment by reading our review of the best student kitchen essentials. Or let a kitchen appliance do all the work with our slow cooker recipes and air-fryer collection. Looking for the perfect student gift? Create an easily customisable My BBC Good Food cookbook filled with all the essential recipes they'll need for uni. It's sure to be a lifesaver for first-time cooks or budding chefs. Looking for more budget-friendly recipes and cookery advice? See our main collections of budget recipes and leftover recipes. We also have our guide to a week of budget-friendly meals and our 30-minute student budget meal plan. You can also find plenty more recipes and tips on our budget section. 1. Fajitas Whether feeding friends or whipping up a midweek main, you can't go wrong with fajitas. Add and swap ingredients to accommodate taste and budget. Simple staple Slice, chop and serve – rolling your own fajitas is a fun and fast way to get dinner on the table: Roll-your-own fajitas Easy chicken fajitas Make it more interesting With a little effort you can elevate the fail-safe fajita to a Mexican masterpiece using cheap pork cuts, homemade mole sauce and a side of chunky salsa: Pulled pork with Mexican almond mole sauce Make it veggie Vegetarian fajitas 2. Pasta bake A classic student dish, pasta bake doesn't have to be the cheese-laden vision we imagine on hearing the words. Let storecupboard staples like pasta and tinned tomatoes be your base, then get creative with your favourite veg, herbs and reduced-fat crème fraîche for a lovely texture with less of the stodge. Simple staple Full of the good stuff, this bake will be ready in a flash and is healthy to boot. Share with friends or freeze leftovers for easy midweek meals: Gnocchi & tomato bake Make it veggie Packed full of veg and combined with a cheesy panko breadcrumb topping, you can freeze this hearty vegetable pasta bake for up to three months to enjoy on busier days: Vegetable pasta bake Make it more interesting A make-ahead lasagne dish designed for entertaining, but won't cost a fortune – perfect Friday food for friends: Chicken, squash & pesto lasagne Find more cheesy pasta bake recipes. 3. Pasta on the hob If you are short on time or simply too ravenous to wait out a pasta bake, our speedy hob spaghetti dishes will be your supper salvation. Simple staple This comforting, budget-friendly tagliatelle and sausage dish takes just five minutes to prepare and can be on the table in 20 minutes: Sausage stroganoff Make it veggie Packed with delicious chargrilled Mediterranean veg, chopped tomatoes and herbs, this fast and flavoursome Sicilian-style recipe delivers three of your 5-a-day: Caponata pasta Make it more interesting Stir up a large batch of Bolognese on the weekend then divide into plastic bags and freeze, ready for a speedy midweek meal. Our crowd-pleasing dish is perfect for sharing with friends and will be fun to make as a group activity: Big batch Bolognese Discover more delicious budget pasta recipes. 4. Curry Pack your storecupboard full of spices, curry paste and coconut milk and you'll be ready to whip up a classic Asian curry, whatever the occasion. Simple staple Use just a handful of ingredients to make this comforting, creamy curry. Chicken thighs are cheaper and more flavoursome than breast meat, whilst a ready-made tikka spice paste easily provides another layer of flavour: Easy chicken curry Make it vegan Whip up a super-simple vegan curry using smoky roasted aubergines, chopped tomatoes and coconut milk, which adds richness and balances the spices: Roasted aubergine & tomato curry Make it more interesting Up for a challenge? Roll up your sleeves and make your own Thai curry paste to add to your favourite green curry: Green curry paste Check out more easy curry recipes. 5. Traybakes Traybakes are an ultimate student staple – just throw everything in a roasting tin or pan and let the oven work its magic. You'll also save on washing-up afterwards! Simple staple Baste chicken thighs in a super-scrumptious sticky marinade of hoisin, honey, Chinese five-spice powder and ginger for an easy midweek meal: Sticky Chinese chicken traybake Make it veggie This easy veggie traybake is full of goodness, packing in a whole four of your 5-a-day. Combine vibrant cherry tomatoes with peppers, potatoes, chickpeas and broccoli, then top with slices of halloumi before finishing under the grill for a satisfying crunch: Halloumi traybake Tempeh traybake Roasted summer vegetable traybake Make it more interesting Go the extra mile and make your own fresh pesto to spread on this veg-packed traybake. For a veggie alternative, simply leave out the meat and use vegetarian parmesan in the pesto: 5-a-day chicken with kale & pistachio pesto 6. Soup Ditch the canned soup and stir up your own nutritious broth – the perfect solution to late nights or when you're feeling under the weather. Simple staple Minestrone soup is packed with veg and carbohydrates for energy. A big batch of this cheap and speedy soup is freezer-friendly and full of goodness. Frozen veg also means no chopping, and gets this soup on the table in just 10 minutes: Minestrone in minutes Make it veggie Rustle up a bowl of simple tomato, pasta and chickpea soup using storecupboard staples. It's easy to make, healthy and ready in just half an hour: Tomato & pasta soup Make it more interesting This restaurant-standard French recipe is one to try when the folks are visiting, as it's sure to impress: Pistou soup More budget soup recipes. 7. Jacket potatoes Jacket potatoes are a great speedy food when cooked in the microwave, but taste their best when lovingly crisped up in the oven. Simple staple While baked beans count as one of your 5-a-day, shop-bought varieties often pack in the salt, so making your own is a healthy and cost-effective way to reap the benefits of an old favourite: Jacket potatoes with homemade baked beans Make it vegan Boost your protein intake with this tasty vegan chickpea curry jacket potato, swapping regular potatoes for sweet potato. It's packed with flavour thanks to a medley of warming spices: Vegan chickpea curry jacket potatoes Make it more interesting Fill potatoes with a deliciously creamy combination of Greek yogurt and feta cheese, then add a hint of spice with sumac: Jacket potato with whipped feta & sumac Read our guide on how to cook jacket potatoes in the microwave and find more brilliant jacket potato recipes. 8. Stir-fried rice With a bag of rice in the cupboard, you're never more than 15 minutes from a satisfying and speedy supper. Choose brown or wholegrain rice for added health credentials. Simple staple Use up your leftovers in this fuss-free, one-pan rice dish. You can have it on the table in under 15 minutes, making for a midweek marvel: Fast-fix fried rice Make it more interesting Try something different by introducing fermented foods to your stir-fry. As well as boosting gut-friendly bacteria, kimchi adds a spicy kick to this rice and veg dish: Kimchi fried rice Get more fantastic fried rice recipes. 9. Granola Don't forget breakfast! Make your own granola and add your favourite nuts, fruit and seeds to rolled oats. Store in a sealed container to help keep the crunch. Simple staple This recipe is sweetened with maple syrup for a natural energy boost: Maple-baked granola Make it more interesting Bake all the goodness of your granola into chewy breakfast bars – ideal when you need to enjoy breakfast on the go: Cinnamon berry granola bars See more granola recipes. 10. Omelettes Eggs are a cheap source of high-quality protein and are rich in vitamins and minerals. Whipping up an omelette for one couldn't be easier, making for a speedy lunch or satisfying solo supper. Simple staple You can't go wrong with classic ham & cheese – add tomatoes for extra health benefits: Skinny pepper, tomato & ham omelette Make it veggie You can enjoy this vegetable omelette warm or cold. We’ve bulked it up with red peppers and potatoes, but a finely sliced onion can also bulk this out: Red pepper & potato omelette Make it more interesting Practice your soufflé skills with this fluffy and filling supper. Experiment with different fillings to find your favourite: Cheese & ham souffléd omelette Try some more omelette recipes. Discover more student recipes... Student recipe collection Essential recipes for university How to kit out a student kitchen 7 healthy student suppers 10 easy vegetarian student recipes Top 10 vegan student recipes Top 10 student baking recipes A guide to cheap and healthy cooking What are your go-to recipes at university? Leave a comment below...
If you've been hitting the books to revise for an exam (or know someone who has), discover which foods will nourish the body and keep your brain alert and focused.
Having just started studying again in my late twenties, I am reminded of all the desperate ways we try to overload our brains when exams loom. Record cards, corkboards, exercise books, revision plans, mock tests and lots of sticky notes jostle for space, and while everyone's capacity for learning is different, there are practical things you can do to ensure your brain is ready to absorb all that information. How to optimise your exam performance Late nights, stress, missed meals and quick food fixes all play havoc with our ability to concentrate, absorb information and function properly. So, if you're in the midst of a revision frenzy, give yourself the very best chance with our top tips to optimise your performance. In the lead up to the exam and on the day Eat wisely in the lead up to an exam and on the day itself, and you’re more likely to fine-tune your problem-solving capabilities and enhance your overall performance. Foods that supply a steady source of energy (known as low glycaemic foods) are ideal fuel sources for a hard-working brain, as are foods rich in essential micronutrients like zinc, iron and vitamin B12. Don’t neglect your hydration levels either – water is essential for your brain cells to communicate. Even mild dehydration may slow the speed at which your brain processes information. The NHS recommends you drink around 1.2 litres (or six to eight glasses) of hydrating fluid a day, most of which should be water. The night before the exam The final piece to your exam strategy has to be a good night’s sleep – this improves your brain’s ability to adapt to inputs, which helps you learn better, process memories more accurately, and clear out the waste products more efficiently. Lack of sleep will make revising more difficult, and you'll be much more likely to reach for a sugary fix to get you through the learning lulls. Practical strategies include warm milk and herbal teas before bed – these may have a sedative effect, while a carb-rich snack an hour or so before you head upstairs will clear the way for sleep-inducing amino acids to reach the brain. Ditch your phone, tablet or laptop at least 30 minutes before bed. If you must use these devices, ensure they are set to 'night shift mode' and avoid taking your tablet or phone to bed with you. Rather than using your phone as an alarm, try an old-fashioned alarm clock or a body clock that wakes you gently with increasing light – this way, you won't be disturbed by incoming messages or tempted to go online if you wake up in the night. Read our guide to getting a good night’s sleep for more suggestions to help you nod off. Best foods to eat before an exam From wholegrains, nuts and seeds to tomatoes and sage, make sure you're opting for brain-boosting foods. In the build-up to the big day, try out a few different foods so you know which ones make you feel your best. Here are our favourite foods to keep your brain well-oiled and your memory sharp: Dark chocolate – thanks to its ability to improve blood flow to the brain, eating dark chocolate (70% cocoa solids) within 2 hours of your exam may help verbal memory and mood. Eggs – one of the best dietary sources of choline, this little-talked-about nutrient is needed for the formation of cell membranes and for brain function, including all important memory. Avocado – rich in healthy, mono-unsaturated fats, avocado is another useful food for promoting blood flow, this oxygenates the brain helping it work optimally, avocado is also rich in protective plant compounds that may boost brain function. Oats – providing a steady source of energy that helps to power you through those long-cramming sessions and will keep your focus and concentration sharp on the day itself Oily fish – studies suggest oily fish, like salmon, sardines and mackerel, may improve brain function and flexibility and help maintain your attention. Not a fish fan? Try chia seeds or flaxseeds. Best energy-boosting breakfasts for exam day How you fuel your body on exam day is critical to your success so fill up at breakfast on slow-release wholegrains like oats, these provide a steady supply of energy and don’t forget eggs, for that all-important recall. Here are our five favourite pre-exam breakfasts and why they may help fuel you to success: 1. Poached eggs with smashed avocado & tomatoes Designed to keep you full all morning, this breakfast provides a winning combination of carbs, protein and fats. With eggs for memory, avocado to support blood flow and wholemeal bread for a steady supply of fuel. 2. Banana oat pancakes Who doesn’t love pancakes? The combination of oats with their slow-release energy as well as banana for its natural sweetness makes our pancakes perfect for energising you from the start of the morning until lunchtime. 3. Cinnamon porridge with baked bananas Packed with fibre-rich oats and potassium-loaded bananas, this comforting porridge delivers sustained energy to keep your mind sharp and focused. The addition of bio yogurt supports digestion and immune health, while a sprinkle of cinnamon adds a warming touch to this nourishing breakfast. 4. Cottage cheese pancakes These protein-packed cottage cheese pancakes are made with porridge oats to provide slow-release energy, keeping you focused and full. Top with fresh raspberries and blueberries for a natural boost of antioxidants, or a poached egg and roasted tomatoes for a savoury twist that fuels both body and mind. 5. Superfood scrambled eggs Packed with brain-boosting ingredients, including salmon, pumpkin seeds, turmeric and eggs this is a breakfast of winners. Is it good to have caffeine before exams? A low to moderate amount of caffeine might be your secret weapon to exam success because it appears to boost your concentration and mood during sub-optimal times of the day, like early morning. This may be helpful for those stressed out by their exams and especially if the exam is scheduled to take place in the morning. Don’t forget though, caffeine is a stimulant to which we all react differently – this will depend on your genetic make-up and your age, so be sure to understand how you react to caffeine before adding it to your pre-exam routine. Whether you’re drinking coffee, tea, caffeinated soft drinks or even hot chocolate, low doses of caffeine may make you feel more alert and mentally sharp. Don’t be tempted to increase your caffeine intake to higher levels though – caffeine in excess may work against you causing agitation and anxiety as well as dizziness, tremors and an inability to sleep well. This means you should avoid energy drinks because their caffeine levels are typically high (and much greater than the maximum 150mg caffeine per litre permitted for regular fizzy drinks), energy drinks are not suitable for children, young people and certain other groups. Other tips for a strong performance Swerve the sugar Tempted to reach for something sweet to get you through? Sadly, that’s not the answer – the brain needs a steady and consistent source of energy to function optimally. The temporary high you'll get from sugary treats will be quickly followed by a crash in blood sugar levels, this is likely to lead to fatigue and muddled thinking. So, ditch the sugar and prepare some tasty snacks instead – check out our healthy snacks including our lemon & coriander hummus and our healthy cookies, or enjoy blueberries, strawberries and other berries – they're full of vitamin C, which is thought to improve mental agility. Vitamin E and zinc are also believed to have a positive impact on the brain, so have a handful of pumpkin seeds or walnuts the next time hunger strikes. Try these 10 healthy snacks you can make in minutes. Stay calm No matter how close your exam is, keep calm. Stress can have an adverse effect on your appetite and skipping meals or eating the wrong foods won't do your concentration any favours. Discover our top diet and lifestyle tips to help manage your stress levels. Keep active Studies suggest physical activity promotes blood flow to the brain including the parts of the brain that control our thinking and memory. Keeping active also appears to help us be more creative and perform better academically. Even 20 minutes of exercise before you sit down to study may be enough to improve your concentration and help you focus on your learning. Support your immunity If you've been suffering from stress or sleepless nights or had a poor diet during revision, your immune system will likely need a helping hand. Avoid having your hard work scuppered by a cold or worse, instead be sure to fill your plate with the foods you need to stay well including fruit, vegetables and wholegrains. Check out these immune-friendly recipes. Enjoyed this? Now read… How much sugar should children have? Healthy eating: What teenagers need Top 5 foods to boost your child's brainpower 10 foods to boost your brainpower Foods that improve memory What are your top foodie tips for exam success? Leave a comment below... This article was last reviewed on 26 April 2024 by Kerry Torrens. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Top 10 pancake fillings - sweet and savoury
Celebrate this Pancake Day with mouth-watering sweet and savoury recipes, including chocolate-filled, traditional crêpes Suzette and American-inspired
We know you'll be piling 'em high on Shrove Tuesday, but on which side of the filling fence do you fall? Maybe you satisfy your sweet tooth with simple sugar and lemon, or perhaps you buck the trend and go for often overlooked savoury favourites like cheese and ham? View Green Video on the source website However you like to pack your pancakes, our serving suggestions will help you get creative this year and maybe even inspire you to shun the ever-popular sweet pancake recipes for supper-worthy savoury pancake recipes. Embrace the diversity of dietary preferences without compromising on the joy of indulging in delicious pancakes! Whether you follow an alternative diet or not, our extensive selection ensures there's a pancake recipe for everyone. Explore egg-free options, savour gluten-free delights, relish dairy-free alternatives, or dive into the goodness of completely vegan pancake recipes. Don't let dietary choices limit your pancake experience – we've got you covered for all your Pancake Day needs. Our top sweet and savoury pancakes 1. Jam doughnut pancakes Kick off your pancake day with a delightful twist on traditional jam doughnuts! These fluffy pancakes hold a sweet surprise – a luscious oozing of strawberry jam awaits as you cut into them. With just eight simple ingredients, whipping up these treats is a piece of cake. 2. Brie-stuffed pancakes with crispy bacon How do you make savoury pancakes even better? Stuff them with cheese, of course! This fluffy stack comes with an oozing, irresistible brie centre and is delicious with crisp streaky bacon. 3. Soufflé pancakes Arnold Bennett Give the classic omelette a modern makeover with Gordon Ramsay's posh pancake recipe, which keeps the traditional haddock centre but transforms it into a stylish soufflé. Try our soufflé pancakes Arnold Bennett recipe. 4. Crêpes Suzette Keep things light with a low-fat favourite – this simple zesty classic is a quick way to please everyone. You could also add your own tropical twist by using sliced mango, tropical juice and fat-free Greek yogurt instead of traditional orange, or maybe treat yourself to a boozy brunch version with a splash of Cointreau. 5. Spicy kimchi pancake Whip up a batch of Korean-style pancakes crafted with gut-friendly kimchi (fermented cabbage) and spicy gochujang (Korean red pepper paste). Not only do they burst with flavour, but these pancakes are also a nutritional powerhouse – high in fibre, low in sugar, and entirely vegan. 6. Pancake breakfast tacos These brunch-worthy pancakes are filled with a tempting filling of melted cheddar, crisp bacon and scrambled eggs to get your weekend off to a stellar start. 7. Okonomiyaki Try this Japanese savoury pancake, made with cabbage and chunks of pork belly. It's a great way to use up leftovers and is a speedy dinner for two as it can be on your table in only 30 minutes. 8. Chocolate-filled pancakes with caramelised banana This might just be our most indulgent stack of pancakes yet. Piled high and sandwiched together with sticky maple syrup, these fluffy pancakes have a hidden melted chocolate centre and golden caramelised banana coins on top. 9. Spicy vegetable fajitas Make a meal of your crêpes by setting out bowls of your favourite veggies, herbs and spices and getting everyone to wrap and roll – our spicy vegetable fajita recipe should give you some ideas to get you started. 10. Smash burger pancakes If you love smash burgers and pancakes, you're in for a treat with these 5-star beauties. Complete the Stateside-inspired meal with burger sauce and American cheese. Now try more pancake recipes from around the world. Liked this? Now find more pancake ideas... Our at-a-glance guide to the perfect pancake formula Unusual pancake fillings and flavours How to make pancake art How to make stuffed pancakes 5 new ways with pancakes Everything you need for the best Pancake Day ever Do you have a flippin' fantastic topping you'd like to shout about? Leave a comment below...
Whether you want to experiment with mixology or need an easy festive drink, our favourite Christmassy cocktails and mocktails will provide much merriment
Toast the season with a glass of something special. Deck the halls and fill them with the aroma of mulled wine, or serve a drop of Christmassy fizz, with or without the booze. Either way you'll offer the perfect welcome for guests arriving in from the cold. For even more merry-making inspiration, take a look at our festive drinks recipe collection, which includes traditional tipples and modern twists on old favourites. Plus, kit out your kitchen with top cocktail-making products after reading our review of the best cocktail shakers. Discover our top winter drinks and even more non-alcoholic Christmas drinks. Best Christmas cocktail recipes 1. Spiced clementine mulled whisky It doesn't get more festive than the refreshing flavour and aroma of clementines. This recipe adds ginger beer and whisky for a fiery kick to warm you from the inside out. Try our cheat's ginger beer. 2. Festive rum & ginger punch Use our mince pie rum (or shop-bought spiced rum) to make this Christmassy treat – it's a handy make-ahead cocktail to serve to friends at a party. We've got plenty of rum cocktails to keep the festive period bright. 3. Apple spritz A festive twist on the classic Aperol spritz, this delicious concoction brings in apple cider and slices of red apple to garnish. It's incredibly easy and takes less than five minutes to make – just the thing for impromptu festive gatherings. Now try our classic Aperol spritz. 4. Picante A great winter warmer, fiery red chilli is balanced by soothing honey in this take on a spicy margarita. Discover our clementine margarita recipe for another festive twist. 5. Espresso eggnog martini Put a festive spin on an espresso martini with creamy eggnog. It's a stylish cocktail but quick and easy to prep. Discover our twists on an espresso martini. 6. Classic snowball Serve up a classic snowball filled with creamy Advocaat, sweet lemonade and plenty of ice. This retro party tipple garnished with a kitsch maraschino cherry is rich and boozy, just how we like our Christmas drinks. Now try more of our retro cocktails. 7. Classic mulled wine Make a batch of mulled wine to warm up a crowd of thirsty partygoers using a good-quality red. We recommend an unoaked tempranillo with a dash of sloe gin for extra-fruity sweetness. Mix it up and try our mulled white wine, mulled orange wine or mulled rosé wine for a lighter version of the classic. 8. Cranberry whiskey sour For fans of the dram, mix up our winter whiskey sour. With just five ingredients, shake together this Christmassy cocktail – the hardest part is deciding who to share it with. Garnish with frozen cranberries for an extra festive touch. Check out our best ever whisky cocktail recipes for more party-worthy tipples. 9. Slow cooker mulled cider Simply put all of the festive ingredients – cider, apple juice, warming spices and calvados – in the slow cooker, and in four hours you'll be greatly rewarded with this feed-a-crowd mulled cider. Discover more slow cooker Christmas ideas. 10. Amaretto fizz Combine canned cherries, their sweet syrup and some almond-flavoured amaretto to create a Christmas-cake-inspired amaretto sour. The sharp lemon cuts through the sweet marzipan flavour of the amaretto, making a perfectly balanced drink. If you're hosting, try pairing your sours with salty nibbles like our Spanish skewers. 11. Irish cream View Green Video on the source website Miriam Nice shows you how to make homemade Irish cream liqueur and a non-alcoholic version. It’s the ideal way to end your Christmas dinner and also makes a fabulous gift for friends and family. 12. Christmas martini Imagine all of the flavours of Christmas in a glass and you've got this festive tipple. Shake together bourbon and cherry brandy with your homemade dried fruit syrup for a deliciously indulgent drink. 13. Spice 75 Our spice 75 screams 'class' and is a quintessential taste of Christmas. This aromatic version of the French 75 uses allspice and a measure of rum. Garnish with an artistic twist of orange for an eye-catching pre-dinner drink. It's a strong combination made to be sipped at leisure. 14. Christmas pudding gin Make your own festive-spiced gin with cinnamon sticks, cloves, amaretto, brandy and citrus for a taste of a Christmas pudding in a glass. It keeps so is a great gift idea for your gin-loving friends. 15. Hot gin toddy This hot cocktail is perfect for cosying up on a cold evening. It serves two so make one for yourself and share the other with that special someone. 16. Grapefruit spritz Take a break from super-rich eggnog and creamy cocktails and try our fresh grapefruit spritz. Serve up a taste of the warmer months with a dash of Aperol and zesty grapefruit topped up with prosecco. Put your bottle of fizz to good use with even more easy prosecco cocktail recipes. 17. Christmas cream liqueur If you're a fan of creamy Christmas drinks, this glass of deliciousness will be right up your street. Our easy Christmas cream liqueur, made with lashings of dulce de leche, makes a great homemade gift (if you manage to restrain yourself from trying a snifter). The dulce de leche adds a deep toffee flavour. Serve over ice for an after-dinner treat. Also, try our coconut & vanilla milk bottle cocktail perfect for a Christmas party. 18. Clementine martinis Whether shaken or stirred, martinis are divine. Our elegant clementine martinis are easily doubled if you're catering for a big group. These picture-perfect cocktails are a great way to use up any fruit going to waste and we guarantee they'll go down a treat. Try more fruity cocktail recipes here. 19. Eggnog View Green Video on the source website Kick-start your Christmas with eggnog, a classic creamy cocktail. Miriam Nice shows you how to make a mocktail and vegan version, too. Cheers! 20. Cinnamon butter rum No one could turn down a glass of our cinnamon butter rum laced with festive spices. It takes just two simple steps to make the ultimate winter indulgence. If you're bored of mulled wine, this is the ideal Christmas alternative. This rich, syrupy delight will put a glow in your cheeks. Find out our best ever rum cocktails.. 21. Cranberry margarita Our vivid red cranberry margarita with a decorative orange sugar rim is a wintry take on the classic tequila cocktail. When the holiday season rolls around, a batch of these striking tipples will add a pop of colour to the party. Now try more ways with tequila. 22. Whisky sour View Green Video on the source website Start the festive season by making your very own classic whiskey sour or mocktail if you don’t drink alcohol. Miriam Nice adds eggs white to hers to make it nice and silky, but you can make it without. If you love your drinks extra-tangy try more sour cocktail recipes. 23. Pomegranate rosemary spritzer The savoury, herby notes of this deep pink prosecco cocktail make it an ideal accompaniment to your festive feast. With just three ingredients, our pomegranate rosemary spritzer is a quick-fix drink you can mix up as soon as guests arrive. Learn how to make the ultimate spritz. 24. Salted caramel pecan sour We've revamped the standard sour and turned it into a moreish modern drink. The mix of sweet, salty and sharp flavours make this drink utterly irresistible. It's well worth the effort of toasting the pecans to bring out the depth of flavour. Finish our salted caramel pecan sour with a grating of fresh nutmeg and sip by the fireside. Now try our salted caramel martini. 25. Vermouth & soda Keep it simple and sophisticated with our vermouth & soda recipes. Choose red, white or rosé vermouth as a base, then top up with sparkling water and ice. White vermouth will give you a drier finish as opposed to a sweet red or fruity, slightly bitter rosé vermouth. Read our guide and discover even more two-ingredient cocktails. 26. Cosmopolitan View Green Video on the source website Toast the end of the day with a cosmpolitan cocktail or mocktail. Miriam Nice shows you how to make it with just the right amount of sweet and sour. Get even more in the festive spirit with our Christmas cosmopolitan. 27. St Nick's flip Our cognac-filled St Nick's flip is undisputedly a dessert in a glass. This creamy creation is filled with cloves, orange, cinnamon and plenty of festive flair. Make your own sugar syrup with our easy recipe and store in the fridge for future parties. 28. Chocolate orange cocktail We adore the sound of a chocolate orange being tapped into segments, so we created a cocktail that tastes exactly like that Christmas confection. It’s flavoured with crème de cacao and a triple hit of orange. Try more chocolate orange recipes. 29. Brandy alexander Behold: the perfect after-dinner tipple. To make the classic version, mix together cream, brandy and a chocolate liqueur for a seasonal sweet treat in a glass, then garnish with spiced Christmas sugar. Or, try our tasty twists, including a traditional trifle, fresh strawberry or tropical passion fruit alexander. 30. Gingerbread bellini If you're pining for more prosecco, mix up a few Christmas bellinis. For a special festive twist on this classic cocktail, make a gingerbread version with the same spicy notes as your favourite Christmas biscuits. Try our orange blossom bellini. Best non-alcoholic Christmas drinks 1. Pomegrante martini mocktail Pomegranate juice, a freshly squeezed orange and non-alcoholic gin are mixed to create a seriously refreshing alcohol-free option this Christmas. Love all things pomegranate? Try our top pomegranate molasses recipes. 2. Faux fizz Mix pear and apricot syrup and top up with sparkling water for a speedy glass of faux fizz. This mocktail is special enough that teetotal party guests and designated drivers won't feel like they've missed out. 3. Mulled apple juice Don't leave anyone out in the cold – this spiced citrus mulled apple juice holds all the flavour of the traditional drink with none of the alcohol. Kids will also love this non-boozy winter warmer. Now try our non-alcoholic mulled wine. 4. Nutmeg & orange Christmas coffee If your ideal after-dinner drink is a cup of java, our nutmeg & orange Christmas coffee is for you. The dates add a little sweetness to balance out the bitter coffee notes. It's also a decadent way to start your Christmas morning. 5. New York sour mocktail View Green Video on the source website Make your very own New York sour cocktail or mocktail. The sour but sweet-tasting drink has a red wine float and a lovely frothy top – just how you like it. Discover the best non-alcoholic wines to buy. 6. Pear & rose punch This stunning pear & rose punch makes for a showstopping party drink and needs just a handful of ingredients. Using frozen redcurrants will keep your punch cool and they add a pop of colour to the bowl. 7. Sherry negroni mocktail View Green Video on the source website Miriam adds a twist to a classic by using sherry in her negroni instead of gin, introducing an irresistible softness. Or, try her delicious grapefruit mocktail version. 8. Gin-free G&T Our divine gin-free G&T is sure to be a big hit with cocktail fans and teetotallers alike. This marvellous mocktail uses cardamom, camomile, mint, cloves and rosemary to create a botanical infusion you can top up with tonic. For the most developed flavour, leave your mixture to infuse for 2-4 hrs. Try our top 10 winter drinks. 9. Peppermint hot chocolate Combine chocolate, cream, milk and stripy candy sticks for a hot cocoa with real Christmas cheer. Give your favourite chocolate creation a festive facelift with peppermint candy cane stirrers that dissolve as you stir. Our peppermint hot chocolate is the perfect no-effort recipe to whip out at a moment's notice. 10. Pomegranate mojito mocktail Pack in the Christmas cheer with our pretty-in-pink pomegranate mojito mocktail. The classic mojito cocktail flavours are universally loved, and our spin uses pomegranate seeds and juice for a fun and fruity variation. 11. Spiced piña colada mocktail Get the party started with our spiced piña colada mocktail. Make a clever mock rum syrup with that all-important pineapple tang, then combine with coconut milk, pineapple juice and a squeeze of lime. The peppercorns, brown sugar and cloves in the base syrup all suggest that distinctive dark rum sweetness and spice. 12. Margarita mocktail View Green Video on the source website Drinks expert Miriam Nice makes a zesty, salt-rimmed glass of margarita and a refreshing frozen mocktail with coriander. It's a surefire crowd-pleaser for a Christmas party. 13. Crangria Put a wintery twist on sangria with this cranberry juice-flavoured non-alcoholic option. Make up a jug in advance to take the pressure off party hosting. 14. Grapefruit gin sour mocktail Tee-totalers need not miss out on the tart taste and fun look of a sour cocktail. This one is shaken with non-alcoholic gin, pink grapefruit juice and an egg white for the classic frothy top. 15. Non-alcoholic eggnog With all the indulgence of the original creamy eggnog, this one is made simply without the alcohol – and with just five ingredients. It serves four to six so all the family can enjoy it. More ideas for Christmas parties Christmas Day cocktails Christmas punch recipes Non-alcoholic festive drinks Guide to festive cocktails and mocktails Our best ever festive drinks recipes Christmas buffet recipes Christmas canapé recipes Top 10 party canapés Which drinks do you like to serve at your Christmas party? Leave a comment below…
The January detox is almost as traditional as the festive binge that precedes it – but what does the word mean? We look at whether restrictive diets work, and what you can do to improve your health and wellbeing
Making changes to a healthier lifestyle doesn't have to mean crash diets and drop-a-dress-size obsessions. Our handy list of practical ways to support your natural detoxification will help you feel better, more energised and stay healthy all year round. Discover our full range of health guides, then check out all our healthy recipes. Plus, learn what is a detox diet and browse our healthy diet plans. What is a detox? Although our everyday use of the word ‘detox’ is often associated with promises of rapid weight loss, luscious hair, skin and nails, boundless energy, reduced cellulite and an enhanced immune system; your body has an in-built detoxification process that works around the clock to manage and remove substances like pollutants, synthetic chemicals, heavy metals and compounds like alcohol. Most of us are familiar with examples of the much-touted ‘detox’ – lasting anything from 24 hours to a few weeks, examples include: Fasting for short periods Eating only fruit and vegetables, or their juices Cutting out major food groups Avoiding caffeine, sugar or alcohol Supplementing with a ‘detox’ solution, pill or tea The good news is this form of ‘detox’ is unnecessary because our bodies are well equipped to manage toxins and waste products. We already have in-built mechanisms to filter, break down and remove them. Organs like the skin, liver, kidneys and gut all play a role in detoxification. This means if we overindulge – say we have a drink or two too many – the body, in this case the liver, works hard to break down the alcohol into products that the kidneys can safely remove. How to support your body to detox Diet and lifestyle modifications help enhance your body’s natural detoxification processes these include: Exercise – staying active is a vital part of a healthy lifestyle but you don't need to be an athlete to reap the benefits. A simple walk after eating is thought to improve the way your body metabolises food while exercising with friends has been shown to increase the levels of endorphins released while working up a sweat. Regular activity helps to lower inflammation and supports your body’s lymphatic system, helping it work more efficiently. Reduce your intake of ultra-processed foods and sugars – these foods have been linked with chronic diseases, obesity and diabetes. Replacing them with healthier choices like wholegrains, fruit and vegetables, whether fresh, frozen or tinned, is the best way to ensure you’re avoiding ultra-processed foods. Eat the rainbow – colourful foods including berries and fruits, as well as nuts, dark chocolate and green tea, are rich in plant compounds (polyphenols) and fibre which both play a beneficial role in our health. Eating a plentiful amount of these foods on a regular basis may help lower your risk of disease and support your ability to detox well. These foods also support your gut and the beneficial bacteria that reside there. Gut health plays an important role in the elimination of waste products and in maintaining immune health. Get adequate sleep – this is important for energy levels but also for our brains to work well and clear waste products more efficiently. Be sure to stick to a regular sleep schedule and limit blue light exposure before bed as this may interfere with your natural sleep cycle, and ensure adequate morning daylight exposure to help set your natural sleep-wake cycle. Stay hydrated – your whole body can suffer when dehydrated, affecting everything from your skin to your concentration and focus. Many of us misinterpret thirst for hunger, so be sure to always have a bottle of water to hand and sip throughout the day. Limit your use of recreational drugs, like alcohol – these reduce your liver’s ability to carry out its normal functions, including that of detoxification. Don’t skip meals or eliminate food groups – your body will go into starvation mode and you'll be far more likely to make unhealthy food choices later in the day. A balanced diet is something we should strive for all year round, so allowing yourself the occasional treat will help keep you on track in the long run. Read about how to incorporate a balanced approach to eating in the 80/20 diet. Can supplements help me to detox? There is no current evidence to support the use of ‘detox’ diets, teas or certain supplements. Furthermore, although a 2017 review suggested that juicing and ‘detox’ diets may lead to initial weight loss because of calorie restriction, this weight is likely to be regained when you resume a regular eating pattern. If you are considering a supplement, here’s what you need to know: Activated charcoal – the effects of activated charcoal are limited to your gut so, regardless of what the marketing tells you, this supplement cannot absorb toxic materials from other areas of the body. There’s no evidence supporting the regular consumption of activated charcoal as either beneficial or helpful. Milk thistle – this well-researched herb has been used by herbalists for centuries, the active component is called silymarin, which has antioxidant properties and is thought to support the liver. Although generally considered safe, you should check with your GP before taking milk thistle and women who are pregnant or breast feeding should not take this herb. Dandelion root – naturopaths and herbalists believe a tea made from dandelion root may support the liver. A 2017 study suggests the mechanism behind this is thought to be the bile-producing effects of a type of carb called polysaccharides, found in the dandelion’s root. Colon cleansing – this may include the use of laxatives to promote bowel transit or the cleansing of the bowel using colonic irrigation. Laxatives, such as the natural plant senna, work by stimulating the muscles of the gut. When used excessively, laxatives may lead to electrolyte imbalances and dehydration and may cause longer term disruption to your natural bowel function. Those with a history of gut disease, severe haemorrhoids, kidney or heart disease as well as women trying to conceive, who are pregnant or breast feeding should refer to their GP before taking these products. Colonic irrigation is often touted as a means to promote general health and support ‘detox,’ however, the procedure is not supported by published literature and as such cannot be recommended at this time. Diuretics – these are designed to promote the flow of urine and, in so, increase the removal of excess water, salts and metabolic by-products. Long-term diuretic use can affect levels of important minerals (electrolytes) in the body which may have serious consequences including abnormal heart rhythm and muscle spasms. A better approach is to use the natural diuretic properties of certain foods and drinks including coffee, tea, watermelon and celery. In certain cases, ‘detox’ aids may actually be damaging to health, this may include ‘detox’ teas. Although many ‘detox’ formulations are simply benign blends of various herbs, others may include compounds that are damaging to the liver or have chronic laxative effects. Last words While following a ‘detox’ diet may encourage some positive habits like eating more fruit and vegetables or drinking more water, unless you have been advised by a medical professional to eliminate certain foods, you don’t need to severely restrict your diet or take supplements, teas or potions. This is because your body is well equipped to detoxify and remove waste, so the best strategy for dealing with over indulgences is to get back to enjoying a balanced diet combined with an active lifestyle. Enjoyed this? Now read… How much should I weigh? How much fibre should I eat per day? How much exercise should I do per day? 10 health benefits of walking Diet articles: Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including keto and the 5:2 diet. Vitamin & mineral articles: Check out our Vitamins and Minerals Information Hub to learn more about key nutrients – from whether you’re getting enough vitamin D to the top 10 healthiest sources of vitamin C, plus vital minerals you need in your diet. Healthy eating articles: Find out more about healthy eating, from your nutritional needs whatever your age to healthy eating on a budget. This article was reviewed on the 11 January 2024 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Beat the January blues and eat yourself happy with our healthy, mood-boosting recipes and advice
Monday 20 January has been designated ‘Blue Monday’ – allegedly the most depressing day of the year. Although there’s no science behind what was in fact dreamed up as a PR stunt, many of us find January a fairly miserable time of year. The excitement of Christmas and New Year celebrations is over, the weather is cold and the days are short, with much of winter still stretching before us. But it doesn't need to be so bleak! Crawl out from under the duvet and try our tips to boost positivity and beat those winter blues. Boost your mood with vitamin D Studies are constantly reiterating the mood-boosting benefits of this vital vitamin. However, as our skin largely manufactures vitamin D through exposure to sunlight, it's also regularly highlighted that, during the dark winter months, we probably aren't getting our recommended daily dose. Luckily, we can top up our intake by including a few specific foods in our diet. Fortified breakfast cereals and dairy, eggs and fish such as sardines, herrings and salmon are all good sources. Plus, along with improving your mood, topping up on vitamin D can help strengthen the immune system and keep bones and teeth healthy. Here are a few recipe ideas that will help you increase your intake: Salmon & puy lentil salad with olive dressing Smoked salmon & lemon scrambled eggs Open sandwiches – tomato, sardine & rocket Sardines with chickpeas, lemon & parsley Grilled herrings with mustard & basil dressing Mushrooms paprikash Mushroom & basil omelette with smashed tomato Cautious comfort eating There are several reasons we sometimes resort to food for comfort, particularly at this time of year. An exaggerated craving for carbohydrates and stodgy foods in winter can actually be a sign of Seasonal Affective Disorder (SAD), a type of winter depression that affects one in every 15 people in the UK. Overeating in winter may also simply be due to the fact that we're indoors more and we're cold. Understandable, but potentially detrimental to any healthy aspirations you have. Instead of turning to white, high-GI carbohydrates, which will only lead to sugar highs and inevitable lows, make sure you're eating complex carbohydrates, like wholegrains, and build a satisfying yet nutritious daily diet around low-GI foods, which release energy slowly and will keep you feeling fuller for longer. Swap big plates of pasta for healthy one-pots and, if you can't be without your favourite foods, try some of our healthier versions to keep you on track. If you're concerned you might be suffering from the condition, you should speak to your GP. Try our pick of healthier classics and warming one-pots when you're in need of a comforting supper: Low-fat chicken biryani Sea bass & seafood Italian one-pot Healthier risotto primavera The ultimate makeover lasagne More healthy comfort food recipes The Good Food team's favourite comfort foods Get enough omega-3 Good for the heart and also good for the mind - low levels of omega-3 in the body are thought to contribute to low moods, with increased doses even found to potentially help treat some types of depression. Give your motivation a boost by ensuring you're getting enough of the fatty acid - sources include oily fish, walnuts, flaxseeds, pumpkin seeds, soya, rapeseed and flaxseed oil and dark, green leafy vegetables such as spinach and kale. Discover some omega-3-rich recipes below: Salmon & spinach with tartare cream Kale tabbouleh Creamy spinach soup Warm mackerel & beetroot salad Keep exercising The novelty of your new gym regime is probably wearing off by now. Exercise releases the happy hormone serotonin and, as well as being important for health, regular exercise will boost the positive results of all your healthy eating efforts – so keep going! If your workout is feeling more chore than choice, make sure you're giving your body everything it needs to perform at its best. Whether you're interested in counting calories or foods to boost performance, our expert tips can help: Top 10 fit foods The right recipe for exercise Know your numbers – how many calories will you burn What to eat on race day Muscle-building breakfasts Reassess your goals If you've made New Year resolutions, are trying to stick to a healthy diet, or are giving up meat or alcohol during January, you could find yourself struggling to hold your resolve. Forcing yourself to give up things you enjoy is likely to make you miserable even in mid-summer – let alone during a difficult winter! If you're finding it hard, it could be time to give yourself a break. January isn't the time for voluntary self-deprivation. What would work as a treat without breaking a commitment you really want to stick to? Or could you build in the odd day when you allow yourself a break, in the knowledge that it'll help you hold out for longer overall? Finally, if your resolve is starting to wane and no mood-boosting tip or guilt-free treat is doing the trick, you may need to reassess your goals. Perhaps switching up your challenge could give you the boost you need. Trying a less intimidating exercise regime, deciding to cut out ultra-processed food rather than sticking to a diet plan, or just taking up a different hobby to the one that hasn't really 'connected' might be all you need to beat those winter blues. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Does the 'caveman diet’ work for weight loss, or is its focus on unrefined food better for our digestive system? Our expert nutritionist shares the science.
A way of eating that truly goes back to basics, paleolithic diets are all about eating like our ancestors did. While you may not be inclined or even required to chase down a buffalo, paleo fans aim to eat as naturally as possible, opting for grass-fed meats, an abundance of fruit and vegetables and other wholefoods, like nuts and seeds. Common terms for these types of diet include the caveman diet, the hunter-gatherer diet and, of course, the paleo diet. The diet was first promoted in the 1975 book The Stone Age Diet by gastroenterologist, Dr Walter L Voegtlin. This paved the way for a plethora of different paleolithic approaches, all similar in their core principles but with varying rules and restrictions. While there are many ways to practice, three of the most popular paleo ‘gurus’ to follow are: Dr Loren Cordain – considered by many as the authority on paleolithic living. Dr Cordain’s book, The Paleo Diet, published in 2002 talks about the benefits of paleo for weight loss and health. Robb Wolf – a former biochemist, Wolf studied under Dr Cordain and is author of The Paleo Solution, another popular resource, published in 2010. Mark Sisson – an ex-athlete, his The Primal Blueprint is a slightly different version of the paleolithic approach and a popular online resource. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet’ How does the paleo diet work? Described as a “lifetime programme... and not a quick fix weight loss diet” the paleo diet is said to promote a more natural way of eating with low levels of sugar and salt plus the elimination of processed, refined foods. The idea is that this is more in tune with how our bodies have evolved and how, over the centuries, we would have fuelled ourselves. As a consequence, the plan typically (but not always) omits dairy foods, cereal grains, starchy vegetables as well as sugar in favour of wild, lean animal foods, non-starchy fruit and vegetables and honey. The diet is not low fat but instead promotes the inclusion of natural fats from grass-fed livestock, fish and seafood as well as nuts, seeds and their oils. How to follow the paleo diet This diet is relatively low in carbs but rich in lean protein and plant foods. These plant foods contribute fibre, vitamins, minerals and phyto-nutrients. Unlike some other low-carb diets, the paleo diet doesn’t promote salty, processed meats. Over the years the diet has evolved and as a result some more modern foods like butter from grass-fed cows and grains like rice, can be included. However, other versions shun even fruit or vegetables that are considered to contain too much fructose. What foods can I eat on the paleo diet? Meat (lean, grass-fed) Fish and seafood (preferably wild-caught) Eggs (free range) Green vegetables such as broccoli, kale Fruits, including berries, tomatoes, avocado Nuts and seeds Herbs and spices Fats and unsaturated oils, such as olive, flax, walnut and avocado Foods to avoid on the paleo diet Many paleo followers believe our digestive systems have changed little since that time and therefore the following foods put a strain on our gastrointestinal tract and should be avoided: • Legumes (including peanuts) • Cereal grains • Refined sugar and artificial sweeteners • Potatoes and other root vegetables • Processed foods and meat • Salt • Dairy • Refined vegetable oils • Soft drinks As mentioned above, different forms of the diet vary in their restrictiveness, so in some cases low-fat dairy products and root vegetables are allowed. All versions of the diet encourage lean proteins, fruit, vegetables and healthy fats from whole foods such as nuts, seeds and grass-fed meat. What’s the evidence behind the paleo diet? A number of small studies have suggested that those following a paleo diet report positive health outcomes including weight loss, improved blood sugar control and a reduction in the risk factors for heart disease, type II diabetes and obesity. However, the level of evidence remains weak because of the limited number of studies and the low sample sizes involved. Is the paleo diet healthy? Our nutritionist’s view… Although the paleo diet may bring some health benefits (such as reducing your risk of obesity), the logic behind the plan does have its faults. What our ancestors ate would have been dependent on where they lived in the world, making avocados an unlikely dietary staple for us Brits, for instance. Our ancestors were also far more physically active, having to hunt and gather for their food. The paleo diet ignores the health benefits of consuming wholegrains as well as beans, legumes and starchy vegetables. Numerous studies have reported a reduced incidence of heart disease in those who regularly consume three servings of these wholegrains a day. The low GI (glycaemic index) properties of beans and legumes make them especially useful for those with blood sugar issues and starchy vegetables are a great source of nutrient-dense energy. All of these foods also supply B vitamins, which among other things help us to unlock the energy in our food. Finally, omitting dairy has received criticism in that it may limit the intake of minerals, like calcium. As a consequence, those who have been diagnosed or who are at risk of medical conditions, including osteoporosis, or who have particular dietary requirements, should consult their GP before making changes to their diet. Finally, your ability to comply with the diet over the longer term may be an issue because of the restriction on grains and dairy which may be problematic especially when socialising or eating out. Does the paleo diet work for weight loss? The elimination of such a wide range of foods (including grains, dairy, processed foods and sugar) means the diet is more than likely going to lead to some weight loss. This may also involve a favourable reduction in waist circumference and improvements in fat storage. The paleo diet doesn’t specifically restrict calories but the dietary ‘rules’ result in fewer carbs and more protein being eaten, which tends to result in a spontaneous calorie reduction. It’s also worth saying that many followers of the paleo way of eating do so not to lose weight, but to address a digestive or inflammatory health issue. Please note, if you are considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to health. Enjoyed this? Now read… Paleo recipes Is organic healthier? What are ultra processed foods? A balanced diet for women A balanced diet for men A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Our healthy eating guide explains what we mean by ‘low fat’ or ‘low sugar’, how we gather nutritional information and the current government guidelines.
At Good Food, we believe a varied, balanced diet featuring whole, unprocessed foods is the key to good health. Everyone’s needs are different, which is why we provide all the nutritional information to support our recipes, so you can create a healthy, balanced diet that works for you. How we assess our recipes All our recipes are analysed by a qualified nutritionist and the nutritional information is presented on a per-serving (portion) basis. The analysis for each recipe includes listed ingredients only and excludes optional items, such as extra seasoning and serving suggestions. Check the nutrition bar at the top of the recipe for the full nutritional information – if you follow the recipe instructions and keep to the serving size we suggest, this information will be relevant for you. What should I eat everyday? You may have noticed that many of the packaged foods you buy from the supermarket show Reference Intakes (RIs) – this term has replaced the previously used Guideline Daily Amounts (GDAs). The RIs are set by law and are benchmarks for the amount of energy (kilocalories), fat, saturated fat, carbohydrate, sugars, protein and salt we should aim to have each day. The RIs used on the nutrition labels of packaged foods are the maximum amounts for an average-sized, moderately active female, and as such are a guide only, because they don’t take account of your specific age, gender, weight, activity level or any needs or special requirements you might have. Reference Intakes (RI) Energy (KJ/kcal) 8400KJ /2,000kcal Fat (g) 70 Saturates (g) 20 Carbohydrate (g) 260 Total sugars (g) 90 Protein (g) 50 Salt (g) 6 You can use the RIs to assess how one of our recipes contributes towards your daily intake. For example, if you wish to monitor your fat intake, use the fat content shown for each recipe to help keep to your daily target. If you eat a high-salt dish, balance your intake for the day by cutting the level of salt in other meals, and remember most of the salt you consume is in processed food. You may also have heard about Nutrient Reference Values (NRVs); this term has replaced Recommended Daily Amounts (RDAs) and represents the amount of a vitamin or mineral that most people need to stay healthy. We analyse our recipes for four of these nutrients: calcium, iron, folate and vitamin C. We record when a recipe contributes at least 30% of your NRV for one or more of these micronutrients so you can search the site for recipes that are useful contributors. In the UK, there is currently no RI for fibre, but recommendations suggest adults should aim for 30g of dietary fibre per day; similarly, to date, there is no NRV for omega-3 fatty acids. Both fibre and omega-3 fatty acids play an essential role in a healthy, balanced diet, which is why we highlight recipes that contribute useful amounts of them. What about sugar? The sugar figures listed for our recipes show the total sugars. This includes naturally occurring sugars, such as lactose in milk, as well as those added to a recipe, such as table sugar and honey. It is these added sugars, known as ‘free sugars,’ that we are advised to cut back on. Sugar plays many roles in a recipe besides adding sweetness – it can create texture and colour and give structure to a bake or cake, react with yeast to initiate the rise needed in bread-making, act as a preservative for jams and even reduce the freezing point when making ice creams. However, we should all aim to consume sugar within guideline amounts, and especially limit our intake of added ‘free sugar.’ Which are our healthiest recipes? As well as providing nutritional information for all of our recipes, we use health labels to highlight the recipes that are particularly good for you. The below labels appear on bbcgoodfood.com and are tagged so that the recipe will appear in your search. Low fat: 12g or less per serving Low sugar: 15g or less per serving Low salt: 1.5g or less per serving Healthy: Low in saturated fat, with 5g or less per serving; low in sugar, with 15g or less per serving and low in salt, with 1.5g or less per serving. Balanced: Recipe contributes at least one of your five-a-day, includes a source of starchy carbs, lean protein and uses unsaturated fats or oils. Our low-fat, low-sugar, low-salt, ‘healthy’ and ‘balanced’ recipes are also checked to ensure they have low to medium levels of fat, saturated fat, sugar and salt per 100g. This means that, were the recipe a packaged product, a ‘balanced’ recipe would carry an amber colour code and a ‘healthy’ one would carry a green colour code on the traffic light labelling system. Low calorie (adults): 500 calories or less per serving for a main course meal (including sides); 250 calories or less per serving for a breakfast and 150 calories or less per serving for a starter or dessert High protein: at least 20% of the energy (calories) of the recipe is derived from protein Low carb: 15g or less per serving for a main meal, with 10g or less per serving for a breakfast or snack Keto: no more than 8g carbs per serving combined with low to moderate amounts of protein Low Glycaemic Index (GI): has an estimated GI score lower than 55 Gluten-free: suitable for a gluten-free diet Dairy-free: suitable for a dairy-free diet Nut-free: suitable for a nut-free diet Egg-free: suitable for an egg-free diet Other useful information We also highlight recipes that are suitable for vegetarians and vegans, and show the portions of fruit and vegetables per serving in each recipe to help you hit your five-a-day target. Get back on track Try our Healthy Diet Plan, packed with 7 days of nourishing breakfasts, lunches and dinners – available exclusively within the Good Food app. Read more about healthy eating: What is a low-GI diet? What is a balanced diet? What is a balanced diet for women? 6 nutritionist approved snacks What is the dopamine diet / dopamine diet What is diabetes Please note that recipes created for Advertisement features are checked, but not tested, in the Good Food Test Kitchen. We regret that we are unable to answer medical/nutritional queries. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.