Late Summer Blog
- Rosie Rayner
- Sep 4
- 3 min read
Somehow I have managed to skip over the whole summer on here - perhaps that is a sign of a great summer break!?
We have been lucky here in the UK and have had a lovely dry and warm summer, I can't count how many times I went to the beach. It is summers like these where I love living on the south coast, I feel very grateful.
At this time of year, back to school/work/routine can bring a bit of anxiety. Nights are starting to get darker again and we are have having to rush to and fro once more. I am dedicating this blog to 'keeping-it-simple'. I have always prided myself in being a no-nonsense non-extremist nutritional therapist. I don't abide to extremes or fads. I think everyday small changes can make profound changes that help toward our long-term wellbeing. It certainly doesn't have to be all or nothing.

I think it is important to have some go-to foods that we know are not ultra-processed and are available for a quick meal, because lets be honest, most of us don't have time to make a gourmet meal every single day. Even as an NT, with having to cook 3 meals per day for 2-4 people, I make shortcuts but without adding any negative effects that highly processed foods can bring. So many of my weekday lunches consist of the above foods:
Jason's bread - as it only has 4 ingredients in: wheat, water, seeds and salt. If you compare that to most shop bought breads, it wins by far with no additives or preservatives. It is best toasted. Even my kiddos will eat it with beans, eggs or almond butter on.
Eggs are another thing I eat a lot of because they're quick, nutritious and can be made in different ways. I always opt for higher quality eggs like free-range, organic or from a decent farm. Eggs are high in protein, zinc, selenium, choline, vitamin A, D and B12. Also they contain important antioxidants called carotenoids: lutein and zeaxanthin especially - these are very important for eye, ovary and skin health. All these goodies are found in the yolks (except the protein - that is in the whites).
Broccoli sprouts - you can make these yourself, but again, I am cutting corners for an easier life. I get mine from Abel&Cole. Sprouted seeds are well known for being even more nutritious than the seed itself. I love broccoli sprouts because they contain an important phyto/plant chemical which can help your body balance oestrogen via the gut. So I always chuck mine on everything, even my kids allow me to put a few in their lunch sandwiches!

As you can see above, this is one of my quick lunches. I switch it up depending on what is in the fridge: avocado, rockets, sheep's cheese, chicken, chickpeas etc
Having a good quality Olive oil (I love this one) and a dash of raw apple cider vinegar always gives a side salad a nice taste, with the added good fats and digestive support. My side salad is often just a bunch of rocket or watercress.
Seasonal picks:
Blackberries - I find the juicier ones are near rivers. Remember not to get ones by the side of a road or somewhere where they may have been contaminated
Elderberries - you cannot eat these raw, but can be cooked up into a immune-boosting juice. You can find lots of recipes online. You only need sugar, lemon and the berries. But there are various recipes.
Apples - an apple a day keeps the doctor way! Actually, one of my daughters loves apples so much, she corrects me..."actually mummy, two apples a day keeps the doctor away'. Apples are very nutritious. Quercetin found in them can help with allergic symptoms. The pectin fibre in apples is fabulous for the gut, it can also help with healthy cholesterol and blood sugar balance. Making apple pureé can be a great way to help feed the gut bacteria. Kids love it and it can be used in baking and making pancakes. It is delicious in yogurt and porridge too. I try and buy organic apples only, as they are almost always on the 'dirty dozen' list. Meaning they have high pesticide residue. You can soak them in apple cider vinegar and/or baking soda to help remove residue.
I will be back with my next blog when we are full throttle into Autumn. Although it does feel like it already has arrived
Rosie, ND
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