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Gareth Churchill

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Lunch

Chicken, Orange and Walnut Salad

Updated on 1 Comment on Chicken, Orange and Walnut Salad1 min read

Think oranges are the ONLY fruit that’s powerful at fighting colds and flus?

Nope.

Not at all.

There’s also a bright red fruit that’s a powerhouse at boosting the body’s immune system.

In fact, it was cultivated during the times of ancient Roman times for this very purpose.

Can you guess what it is?

POMEGRANATE!

You may know already that pomegranate has benefits for some types of cancer, balancing blood sugar and libido.

Yet it turns out to be great flu fighter too.

This is because pomegratae contains compounds called tannins.

And these tannins help support the body’s natural defence against infections and flu viruses.

Pomegranate also contains ellagic acid, which is potent at treating viral and bacterial infections.

So there you go.

Pomegranate’s have more flu fighting power than oranges…

And my chicken, orange and walnut salad contains both.

So if you’d like an immunity boost and better gut health at the same time…

Try out his Chicken, Orange and Walnut Salad recipe:

Lunch

Spinach Shakshuka

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Where would Popeye be without his spinach?

Struggling to rescue Olive Oyl from Bluto, no doubt.

In the cartoon spinach was the secret to Popeye’s super strength…

And while studies have yet to prove eating an entire tin of spinach in one go gives you superpowers…

There’s no shortage of science to back it’s wealth or other health benefits.

This includes:

Strengthens bones thanks to its high amount of Vitamin K

Strengthens eyesights due to beta carotene, zeaxanthin, lutein and chlorophyll

Reinforces the immune system – Spinach is high in vitamin A, which helps our kin block out viruses and bacteria.

Heart health due to the presence of lutein content that prevents thickening of walls of arteries.

So you see, spinach may not make you super strong…

But it CAN make you super healthy.

Breakfast Healthy Recipes

Summer Smoothie Protein Bowl

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Did you know the average bowl of cereal contains 19.8 grams of sugar.

That’s nearly 5 teaspoons worth.

And nearly the ENTIRE recommended daily sugar intake for women, and over HALF for men.

All that sugar going into the bloodstream in one dump is sure to give you a boost of energy in the morning…

But energy that’s short lived and wrecks havoc to blood glucose levels…

And the balance of healthy bacteria in the gut.

The good news is there are plenty of healthy alternatives to sugary cereals.

My Summer Smoothie Bowl, for example, combines peaches with a banana, yoghurt, berries, nuts and seeds for a gut healthy breakfast.

It contains ZERO sugar yet STILL gives you an energy booster…

Even better, it’s an energy boost that longer lasting…

And nutrient dense too.

Breakfast Healthy Recipes

Eggs Fried on Tomatoes with Tuna

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Want to know one of the reasons why so many people struggle with their weight these days?

As you may know, protein is one of the main building blocks in our body.

We need protein to build and repair tissues, bones, skin and muscle.

We also need protein to make enzymes and hormones and other body chemicals.

But did you also know we need protein to support a healthy metabolism and burn fat?

It’s true.

Other benefits of protein include:

  • Reduced Appetite and Hunger
  • Increased Muscle Mass and Strength
  • Strong, healthy Bones
  • Reduced Cravings for Fattening Sugary Snacks
  • Boosted Fat Burning Metabolism
  • Lowers Your Blood Pressure
  • Helps Maintain Weight Loss

So you see, if you struggle to achieve and sustain a healthy weight…

Lack of protein may be the cause.

Good news is you can get a motherload of protein each morning with my Eggs Fried on Tomatoes with Tuna recipe.

It takes only 5 minutes to make, and gives you a protein powered boost to your day!

Breakfast Healthy Recipes

High Protein Blueberry Pancakes

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According to the Environmental Working Group…

We’re now surrounded by 80,000 chemicals in our daily lives.😬

This means that – whether from household cleaning sprays, car fumes or an endless list of other sources – we’re ingesting a daily ‘drip drip’ of toxins into our bodies.🤢

We still don’t know exactly what this means for our long-term health. 

But some studies show that the ‘toxic load’ we’re carrying is getting locked into our fat cells and may be increasing the risk of chronic inflammation…🔥

Which in turn can cause blood sugar issues… rocketing cholesterol… and all sorts of chronic symptoms.

So it’s a good idea to help your body detox to reduce all the chemicals we ingest daily.

How can this be done?

One way is to sit in a sauna every day and sweat the toxins out.😅

Another way is through food!😋

One of the most potent antioxidant foods around are blueberries.

As well as helping to flush out toxins…

Blueberries may reduce DNA damage to protect against aging…

Protect health cholesterol levels…

And lower blood pressure.

So it’s no wonder blueberries are regarded as one of the top ‘superfoods’.

And my blueberry pancake recipe allows you to get a delicious daily dose of blueberries…🥞

With an optional added scoop of whey protein for an every boost.🏃‍♀️

While being gut healthy, as it contains ZERO sugar!

Healthy Recipes Lunch

Egg & Turkey Stuffed Peppers

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Want to know what may be the most important vitamin for your immune system?

No, it’s not vitamin C.

But vitamin D.

Vitamin D was found to be a common factor among people who fell critically ill from the virus in a study of 9940 people in Germany.

You can get vitamin D naturally from sunlight.

But with many people stuck indoors most of the time…

And to get through the grey winter months…

It’s a good idea to get your vitamin D levels topped up.

Supplements is one way.

Another way is to eat eggs.

A single egg can provide 40% of your daily required vitamin D levels…

And a whole host of vitamins and minerals.

Because eggs are one of the most nutrient dense foods around. And you should eat them as often as you can.

But if you don’t like eggs fried or scrambled…

My Egg & Turkey Stuffed Peppers make a delightful, vitamin D rich lunch.

Breakfast Healthy Recipes

Omelet Wraps

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Is egg yolk healthy?🍳🤨

For years we were told that egg yolk was loaded with cholesterol, so we should avoid it like the plague.

But scooping out the yolk to only eat egg whites always seemed strange to me. And it turns out my hunch was right.🥚🥚

The idea that the yolk is bad for you can be traced to the Seven Countries Study done by Ancel Keys in 1958.👨‍🔬

A study designed to find out why so many Americans were getting heart attacks…💔

But a study funded by the sugar lobby. And with an agenda to find someone else to pin the blame on than processed food.

So only countries were selected to support the hypothesis that cholesterol from saturated fat was to blame. Even though countries like France eat loads of fat and have far fewer heart attacks.

Fast forward to today, and Ancel Keys’ study has been thoroughly debunked… 

Along with the idea that saturated fat is unhealthy.

In fact, the yolk of the egg is one of the most nutrient dense foods around. And actually lowers your risk of heart attack.

So do yourself a favor…

Ignore all the ‘low in fat’ labels at the supermarket and eat full fat versions instead.

The processed food companies are either far behind in recognizing the science on saturated fat…

Or they’re deliberately dragging their heels so they can load their foods with sugar instead… and make them more addictive and fattening in the process.

Healthy Recipes Lunch

Vegan ‘Tuna’ Salad

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Hate tuna but luuuuve chickpeas?🥮😛

Then boy, do I have a recipe for you my friend.

My Vegan ‘Tuna Salad swaps out the fish meat and in comes a a couple of cups of the Middle East’s finest bean.🥗🥮

Chickpeas aren’t just uber poplar these days, but healthy too.🥮

They’re packed with protein, making them an excellent meat replacement. And because they’re loaded with fiber, they’re super gut healthy.😀

Making my Vegan ‘Tuna’ Salad takes less than 5 mins.

Just mix up the chickpeas with sweetcorn, onion, dried seaweed with some mayo and a couple of tablespoons of lemon. Bingo bango, and you’re good to go.🥗

Serve on its own, as a sandwich filling or with jacket potatoes.

And a motherload of plant protein and gut enriching fiber awaits!

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