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There’s something deeply comforting about baking your own bread. The smell that fills the kitchen, the satisfaction of slicing into a fresh loaf, and the knowledge that you’ve created something wholesome with your own hands—it all makes the effort worthwhile. This seed bread is one of my recent discoveries because it brings together the best of both worlds: it’s nourishing and full of flavour, yet incredibly simple to prepare. It’s also naturally gluten-free (if you need to be on gluten-free diet because of health), high in fibre , packed with healthy fats, and very filling. Unlike several store-bought loaves, which are often loaded with refined flours and unnecessary additives, this bread is made from seeds, oats, and a few other healthy ingredients. Why This Seed Bread Is Good for You This seed bread is more than just a tasty alternative—it’s a nutritional powerhouse. Each seed adds its own set of benefits: Sunflower seeds  provide vitamin E, magnesium, and healthy fats that support heart and skin health. Pumpkin seeds  are rich in zinc and iron, essential for immunity and energy. Flaxseeds  are one of the best plant-based sources of omega-3 fatty acids , which are anti-inflammatory and important for brain health. Chia seeds  offer fibre, protein, and minerals like calcium and phosphorus, which are vital for bone strength. Sesame seeds  contribute calcium and antioxidants. Carrots  add natural sweetness, moisture, and a beautiful texture, while boosting the bread with beta-carotene and antioxidants. Carrots also enrich the bread with extra fibre, which is a big win for digestion. Curcumin (Turmeric)  – Known for its bright golden colour, curcumin is a powerful anti-inflammatory compound. A small amount in this bread adds subtle earthiness while supporting your body’s defense against oxidative stress. The addition of rolled oats makes the bread more filling and helps stabilise blood sugar , while psyllium husk binds everything together naturally and adds a prebiotic fibre that supports gut health. This combination of seeds, oats, and fibre makes this bread not only satisfying but also beneficial for digestion, energy, and overall wellbeing. Each slice has around 8g of protein and 8g of fibre. How to Enjoy This Seed Bread One of the best things about this bread is its versatility. It has a nutty, slightly earthy taste and a dense, chewy texture, which makes it a wonderful base for both sweet and savoury toppings. Here are a few ways to enjoy it: With avocado and tomato  for a nourishing breakfast. Topped with hummus and cucumber  for a light lunch. Spread with nut butter and berries  for a healthy snack. Alongside a soup or salad  to add extra fibre and satiety. Seed Bread Makes 15 slices Ingredients 50 g sunflower seeds (in Estonia you can purchase also a seed mix at the grocery store, where you have the pumpkin seeds, sunflower seeds and pine nuts in one package) 50 g pumpkin seeds 120 g flaxseeds 40 g chia seeds 50 g pine nuts 50g white sesame seeds 150 g rolled oats 50g almond flour 200g carrots (peeled and grated) 30 g psyllium husk powder 1 tsp sea salt 2 tbsp extra-virgin olive oil 2 tsps of curcumin 1g of black pepper 350 ml water 5g black sesame seeds for sprinkling Method Combine all the dry ingredients in a mixing bowl, add grated carrots and olive oil. Mix in the water. Transfer the mixture into a lined loaf tin and smooth the top with a spatula. Sprinkle with black sesame seeds. Let the mixture rest for 60 minutes. This allows the seeds and psyllium to absorb the liquid and bind together. Preheat the oven to 185°C (365°F). Bake for 1 hour. Allow to cool completely before slicing. The bread keeps well for several days in the fridge, and it also freezes beautifully. I slice the full loaf and freeze the pieces separately in baking sheets so I can easily take out one slide, defrost a little bit and toast it. Making seed bread is a small act of self-care. It’s about choosing wholesome ingredients, slowing down, and enjoying real food. Whether you’re looking for a gluten-free alternative, wanting to boost your fibre and protein intake, or simply curious to try something new, this bread is worth baking. Once you’ve made it, you’ll see how easy it is—and you may have found a good alternative to the store-bought loaves. Check out my other bread recipes in my blog .

When cold and flu season hits, there’s nothing more comforting than a bowl of nourishing chicken soup. This immune-boosting Golden Chicken Soup  is packed with anti-inflammatory ingredients like turmeric, garlic, and ginger , plus Mediterranean herbs such as thyme, oregano, and rosemary —all known for their antimicrobial and immune-supporting benefits. Whether you need a soothing soup for a sore throat, when you are battling with a virus, a warming dish after a long day, or a wholesome recipe that supports gut health and immunity , this golden chicken soup will quickly become a household favourite. Why is this Golden Chicken Soup Good for You? Turmeric & Ginger  – Anti-inflammatory and antioxidant-rich, great for digestion and recovery. Garlic & Onion  – Natural immune-boosters that fight off seasonal bugs. Herbs (thyme, oregano, rosemary)  – Contain natural antibacterial and antiviral compounds. Chicken broth  – A mineral-rich base that hydrates and nourishes. Vegetables  – Carrots, potatoes, and celery add fibre, vitamins, and natural sweetness. Kimchi (optional)  – For extra gut support, add a spoonful before serving. In Estonia, our family loves Kadarbiku kimchi , proven by TFTAK to positively support gut health. Golden Chicken Soup Recipe Serves:  4–6 Prep time:  15 minutes Cook time:  30 minutes Ingredients: 2 tbsp olive oil or avocado oil 1 medium onion, chopped 4 cloves garlic, minced 1 tbsp fresh ginger, grated (or 1 tsp ground ginger) 1 tsp ground turmeric (or 1-inch fresh turmeric root, grated) ½ tsp dried thyme 1 tsp dried oregano ½ tsp dried rosemary 2 medium carrots, diced 2 medium potatoes, diced 2 celery stalks, sliced (optional). Omit if you don't like celery 2 bay leaves 6 cups chicken broth (homemade ( you can find the recipe here ) or high-quality store-bought, e.g., Food Studio chicken broth in Estonia ) 2 chicken breasts or 4 chicken thighs (boneless/skinless recommended) Variation:  Roast chicken wings with curry, coriander, sea salt, and olive oil. Remove the skin and bones, then add the meat to the soup. Salt and black pepper, to taste Juice of ½ lemon (optional, for brightness) 1 tbsp kimchi (optional, for gut health) Fresh parsley, cilantro, or spring onion, chopped (for garnish) Instructions: Heat oil in a large pot over medium heat. Add onion and sauté for 3–4 minutes until softened. Stir in garlic, ginger, turmeric, thyme, oregano, and rosemary. Cook for 1 minute until fragrant. Add carrots, potatoes, and celery (if using). Stir well. Pour in chicken broth and add bay leaves. Bring to a gentle boil. Add chicken breasts/thighs whole. Lower heat, cover, and simmer for 25–30 minutes, until chicken is cooked through and vegetables are tender. Remove chicken, shred with two forks, and return to the pot. Season with salt, pepper, and lemon juice. Serve hot, garnished with kimchi, parsley, cilantro, or spring onion. I love to eat a good wholegrain rye bread with mashed avocado with the soup. Healing Tips When You’re Sick Add a pinch of cayenne pepper to the soup  to help clear sinuses. Puree part of the soup for a smooth texture  if your throat is sore. Stir in cooked lentils  for extra protein and a more filling meal. Final Thoughts This Golden Chicken Soup  is more than just comfort food—it’s a healing, immune-boosting remedy  that can support your health during flu season, aid recovery, and keep your gut happy. The addition of thyme, oregano, and rosemary  makes this recipe even more powerful against seasonal bugs, while still being light, cozy, and family-friendly. So next time you feel under the weather—or just crave a cozy, nourishing meal—try making this turmeric chicken soup. Your body (and your taste buds) will thank you. You can find more soup recipes in my blog . If you want to learn how you can support your immune health during the cold and flue season, read my articles on immune supporting foods and how to strengthen your immune system . Don't hesitate to reach out to me at info@katrinpeo.com for nutritional counselling if you want to become a healthier version of yourself and change your nutrition for the better.

Movement as a Pillar of Health As a nutrition counsellor and health coach, I talk about exercise and movement with every client . It’s one of the four pillars of health—alongside nutrition, sleep, and stress management—that support long-term wellbeing. While you can’t exercise your way out of a bad diet , you also can’t eat your way to health without movement. Both need to work together ( see my article on the four pillars of health ). In this article, I’ll explore: Why exercise is essential for every age group . The role of strength training in brain health . How movement supports women during perimenopause and menopause . Why exercise is a powerful tool in managing insulin resistance . The Estonian physical activity recommendations 2025 . Exercise and Brain Health Research by neurophysiologist and sports scientist Dr. Louisa Nicola  shows that strength training directly benefits the brain . Regular resistance exercise increases blood flow to the brain, promotes the growth of new neurons, and helps protect against cognitive decline. Several studies on PubMed  confirm that both aerobic and resistance training improve memory, processing speed, and executive function—especially in older adults . Physical activity also reduces the risk of dementia and supports mental health by lowering stress and anxiety. Movement and Women’s Health: Perimenopause and Menopause Hormonal changes during perimenopause and menopause can bring challenges such as weight gain, sleep disruption, mood swings, and increased risk of osteoporosis. Neuroscientist Dr. Lisa Mosconi  highlights how lifestyle, including exercise, plays a major role in protecting the brain and reducing these symptoms. A lower risk of dementia in physically fit women in midlife Exercise stimulates brain-derived neurotrophic factor (BDNF) , which is vital for creating new brain cells and supporting memory.  Regular physical activity can trigger positive hormonal changes Exercise helps reduce stress and improve overall mood, contributing to greater well-being.  Strength training  is particularly important for women at this stage: Helps maintain bone density  and prevents osteoporosis. Improves muscle mass and metabolism , supporting healthy weight. Balances mood and energy levels . Supports cognitive health  and reduces brain fog. Learn more about the training in perimenopause and menopause here. Exercise and Insulin Resistance Insulin resistance is one of the most common health challenges today ( around 26% of world population has insulin resistance ). The good news? Movement is medicine . As nutritionist Simon Hill  often emphasises, regular exercise makes the body more sensitive to insulin, helping glucose enter the cells instead of staying in the bloodstream. Studies show that: Aerobic exercise  improves insulin sensitivity. Strength training  builds muscle, which increases glucose uptake. Even short bouts of activity (like walking after meals) lower blood sugar spikes. For those wanting to reverse insulin resistance, combining a balanced diet  with daily movement  is the a very effective strategy. How Much Exercise Do You Need? (Estonian Public Guidelines 2025) The 2025 Estonian Nutrition, Movement and Sleep Guidelines  provide clear recommendations: Children and Teens (0–18) Infants: at least 30 minutes of movement daily . Baby yoga is a good option to increase the movement, which I did with both of my children when they were babies. Toddlers (1–2): 180 minutes  of varied activity per day, with at least 60 minutes of moderate-to-vigorous intensity. School-age children (3–7): 180 minutes daily , including strength-building play for muscles and bones from age 5. Youth (7–18): At least 60 minutes of moderate-to-vigorous activity daily  + strength training for muscles and bones 3x/week. Adults (19+) Aim for 150–300 minutes of moderate intensity  or 75–150 minutes of vigorous intensity  exercise per week. Include strength training at least twice weekly . Add balance and flexibility exercises  3x/week. Pregnant and Postpartum Women At least 150 minutes of moderate-intensity activity per week . Combine aerobic exercise, strength training, and gentle stretching . Key Takeaways Exercise benefits the brain , not just the body. Strength training is critical  for women in perimenopause and menopause. Movement improves insulin sensitivity , helping reverse insulin resistance. Every age group has specific activity needs —and small steps make a big difference. As I tell my clients: movement is non-negotiable for health . Whether it’s a walk after dinner, lifting weights, dancing, or yoga—what matters is building a routine that you can stick with. So, what kind of movement brings you joy? That’s the best place to start. Additional Links WHO: Physical activity fact sheet . Want to improve your nutrition and overall health? I offer personalised health and nutrition counselling to help you build lasting habits that work for your lifestyle. 👉 Get in touch with me today at info@katrinpeo.com to start your journey toward better health.

Looking for a healthy, crunchy, and protein-packed breakfast idea? This homemade granola is simple to make, naturally sweetened, and far more nutritious than most store-bought cereals. Loaded with fibre, healthy fats, and protein, it delivers 20–30 g of protein and around 10 g of fibre per serving when paired with Greek yoghurt, kefir, berries, or curd cheese. The recipe I made recently turned out with an extra lovely crunch—perfect for a quick, balanced breakfast that keeps you satisfied for hours. Why I love this breakfast: Protein boost : By combining this granola with plain Greek yoghurt, kefir, or lower-fat curd cheese (around 17 g of protein per 100 g), you’ll easily reach 20–30 g of protein per meal. Fibre for gut health : This recipe delivers around 10 g of fibre per serving thanks to oats, oat bran, seeds, and nuts. Seasonal flexibility : Frozen berries are a fantastic topping out of season. They’re flash-frozen at peak ripeness, which helps lock in vitamins and antioxidants. Meal prep friendly : This batch makes about 30 servings, lasting two people around a month when you alternate with other breakfast options, such as eggs. Crunchy Homemade Granola: A High-Fibre, High-Protein Breakfast Idea Ingredients (Makes ~30 servings) 2 cups rolled oats 1.5 cups pumpkin seeds 1.5 cups sunflower seeds 1/2 cup oat bran (great for extra fibre) 1 1/5 cups mixed nuts (chopped) 2 tbsp maple syrup 3–4 tbsp extra virgin olive oil Optional:  pinch of sea salt After baking, add: 1 cup dried cranberries 6 tbsp chia seeds 150 g cacao nibs (if you enjoy a chocolatey crunch) Optional topping before serving: hemp seeds Method Preheat the oven to 180°C. On a large baking sheet, mix rolled oats, pumpkin seeds, sunflower seeds, chopped nuts, oat bran, maple syrup, olive oil, and a pinch of salt. Spread the mixture evenly. Bake for about 30 minutes, stirring halfway, until lightly golden. Remove from the oven and let cool completely — the granola will turn crunchy as it cools. Stir in dried cranberries, chia seeds, and cacao nibs once cooled. Serving size:  around 50 g of granola. Keep in an airtight container. Enjoy within 1 month (if it lasts that long!). How to Serve With plain Greek yoghurt or/and kefir for a gut-friendly probiotic boost. Add frozen or fresh berries for antioxidants and natural sweetness. Mix in curd cheese for an extra protein kick. Rotate with eggs or smoothie bowls to keep breakfast varied but always nutritious. If you are looking to improve your nutrition to have better healthy, more energy, don't hesitate to reach out to me for nutrition counselling at info@katrinpeo.com .

I wrote in my previous blog about things you can do to support your immune system . In this blog post I focus on vitamins and minerals that are especially important for supporting your immune system. Make sure that you cover these in your daily menu. Vitamin C (also known as ascorbic acid) It works to improve everything from your skin health to immune function. Vitamin C protects the health of your heart, repairs and restores tissues in your body, reduces risk for gout, helps to boost the absorption of other nutrients (such as iron) in the body. Present in: Black Currants Red Peppers Kiwis Guavas Green Bell Peppers Oranges Strawberries Papayas Broccoli Kale Parsley Pineapple Brussels Sprouts Cauliflower Mango Lemon Grapefruit Honeydew melon Peas Tomatoes Keep in mind: It’s best to consume foods high in vitamin C raw whenever possible. Cooking methods like boiling, simmering, sautéing, stir-frying and poaching can result in significant nutrient losses in foods containing vitamin C. Zinc Zinc is a trace mineral that is essential for many enzymatic reactions in your body. It's important for cell division and acts as an antioxidant. It fights free radical damage, slows down the ageing process, boosts eye health, promotes muscle repair and growth, helps with healing wounds, enhances your immune function and balances hormones. Consume 2-3 servings of zinc containing foods per day. Make sure you soak the nuts, seeds and legumes and cook well before consuming them due to phytates, as these inhibit zinc absorption. Present in: Lamb Pumpkin Seeds Hemp Seeds Grass-Fed Beef Chickpeas Lentils Cocoa Powder Cashew nuts Kefir or Yoghurt Ricotta Cheese Mushrooms Spinach Avocado Chicken Almonds Iron Iron is a trace mineral present in every living cell in your body. It's a main component in hemoglobin (part of red blood cell carrying oxygen to the tissues and myoglobin (part of muscle cells holding the oxygen). Iron is important for red blood cell production to prevent anemia, energy levels, for good brain function as it carries oxygen to your brain and also for development in children. Iron is also important for properly digesting and absorbing other important nutrients from the food you eat, and it helps to bring adequate amount of oxygen to damaged areas of your body, which include cells, organs and tissues. Iron deficiency is one of the most common nutritional deficiencies present in people. It's important to consume iron-reach foods on a regular basis. Daily recommendation for iron consumption varies based on age, where pregnant and breastfeeding women need the most. Present in: Spirulina (8mg for 28g), which is half from the daily recommendation Chicken liver and beef liver Grass-fed beef Instant oatmeal Oysters Octopus Mussels Dark chocolate Sardines White beans Black beans Lentils Kidney beans Spinach Sesame seeds Some foods help to increase the absorption of iron, when consumed together with iron-reach food. These are: citrus fruits, apricots, beets, beet greens, collard greens, red grapes, oranges, peaches, prunes, red peppers, sweet potatoes. Vitamin E Vitamin E has strong antioxidant properties as well as it protects your cells against damage. It helps to prevent chronic diseases, reduces blood clotting, is important for healthy skin, hair growth and healthy vision. Vitamin E is abundant in the foods, so deficiency is rare, but none-the-less it's important that you focus on consuming foods rich in Vitamin E. Present in: Sunflower Seeds Almonds Hazelnuts Cooked Spinach Avocado Cooked Turnip Greens Cooked Butternut Squash Pine nuts Olive oil Mango Cooked Sweet Potato Cooked Tomatoes Salmon Butternut Squash Selenium Selenium is a trace mineral, which means we need to get enough of it from our daily diet. Selenium has both anti-inflammatory and antioxidant effects- it's required for the creation of glutathione, which is considered to be your body's master antioxidants. Selenium rich foods help with live function and detoxification as well as thyroid and hormonal health. Present in: Brazil nuts- it's said it's enough to consume 2 brazil nuts a day to get the recommended daily amount. Please remember to soak them before consuming. Salmon Tuna (limit the consumption due to high mercury levels) Turkey Chicken Mushrooms Halibut Eggs Sardines Sunflower Seeds Grass-fed Beef Oats Beef Liver Vitamin D3 It's important to supplement with vitamin D3 as most of us are deficient in vitamin D. Deficiency of this vitamin can increase the risk of infection. Vitamin D help to transport calcium from your intestines as it digests into the bloodstream. When supplementing with D3, it's recommended to use it together with vitamin K2. Vitamin K helps to take then the calcium from the bloodstream and deposit into bones and teeth. So these two vitamins work hand-in-hand in addition to magnesium. Vitamin A Vitamin A is a soluble vitamin important for healthy vision and skin. It's also important for the development of specific immune cells to fight infections and inflammation. Present in: Butternut Squash Sweet Potato Kale Carrots Beef Liver Spinach Dried Apricots Broccoli Butter Egg Yolks Vitamin B6 Vitamin B6 plays a role in more than 100 different reactions in your body. It's needed to help to make amino acids, the building blocks for hundreds of cellular functions and proteins. It also helps to form hemoglobin and neurotransmitters and regulation of blood glycose. Vitamin B6 helps to improve the immune function by fighting off the foreign invaders in your body. Present in: Turkey Breast Grass-Fed Beef Pistachios Tuna Pinto Beans Avocado Chicken Breast Blackstrap Molasses Sunflower Seeds Sesame Seeds Omega- 3 Omega-3 fatty acids are anti-inflammatory, helping lowering instances of allergies and upper respiratory infections, fighting depression and anxiety, improving eye health, supporting bone and joint health and also heart health. Present in: Fatty fish (salmon, mackerel, herring, sardines, anchovies) Oysters Caviar Seaweed Chia seeds Hemp seeds Flax seeds Walnuts Soybeans Quercetin Quercetin is an antioxidant that helps to neutralise free radicals and therefore reduce their damage to the body. It also helps protect against viral illnesses, heart disease, neurodegenerative diseases and cancer. Quercetin ahelps to stabilise the cells that release histamine in the body, thus helping against allergic reactions. Present in: Raw onion Apples Red grapes Kale Capers Spinach Watercress Cherries Berries Broccoli Tomatoes Asparagus Green tea Black tea Chilli peppers Fermented foods and drinks They support healthy gut microbiome. And as 70% of our immune system is in our guts, it's important to consume on a regular basis fermented foods and drinks. Your skin health and brain health are also directly linked to the condition of your gut. Present in: Kefir Yoghurt Kombucha Kvass Sauerkraut Kimchi Pickled vegetables Miso Tempeh You can find a thorough list of fermented foods and drinks from this article . There are other additional foods and supplements that benefit the immune system: Elderberry Syrup Turmeric Oregano Essential Oil (dilute one drop in a glass of water) Medicinal mushrooms Tulsi (Holy Basil) If you are looking for support improving your diet and health, please do contact me for nutrition counselling and health coaching at info@katrinpeo.com .

A chilly autumn day equals for me with a soup or a slow cooked meal. I combined the two together in a meal, where I had some left-over slow cooked lamb from the weekend, to which my husband put a great deal of effort and love into making it and I had a Hokkaido pumpkin on the counter that was waiting to be cooked. Pumpkin and butternut are naturally sweet and highly nutritious orange foods, containing powerful antioxidants like alpha and beta-carotene and anti-inflammatory agents. A great meal for upset stomach or when you feel cold coming on. And since the Hokkaido pumpkin I had was quite big, I baked all the whole pumpkin and saved some baked pumpkin for the he next day for a nice pumpkin pie smoothie. Creamy Hokkaido pumpkin soup For 6 persons Ingredients 1 Hokkaido pumpkin 4 garlic gloves with peel on 2 medium sized carrots, peeled and gut into slightly smaller pieces 1 onion, peeled and cut into quarters 0.5l-1l of bone broth (I used beef broth this time, but chicken broth is also great) 1,5 cup of coconut milk (make sure you buy organic, 100% coconut milk) 1tbsp of miso paste ( I used this one - great to add in to different meals at the end) 1/2 tsp of cinnamon 1tsp of freshly squeezed lemon 1/2tsp of freshly grated organic lemon rind Parsley Slow cooked lamb, cooked chicken or other meat (optional) Instructions Preheat the oven to 190C (375F)- roasting function. I don't peel the raw pumpkin, but cut it into 2cm or so chunks- as it's much easier to peel it after it's baked. I just remove the pumpkin seeds and flesh. I bake the pumpkin seeds together with the pumpkin pieces. You can use the pumpkin seeds later on for garnish. Put the cut pumpkin pieces on the pan and add carrots, garlic, onion. Sprinkle with a little bit of sea salt on top and drizzle some olive oil over the vegetables. Bake in the oven for 30 minutes. Remove the vegetables from the oven, cool down slightly. Peel the pumpkin pieces, remove the flesh from the garlic pieces discarding the peels. Put all the vegetables into a high speed blender, add the bone broth, coconut milk, cinnamon, lemon zest, fresh lemon juice and miso paste. Blend until smooth. You can reheat the soup on the stove if it's not warm enough to eat. Pour the soup into bowls, add the meat pieces, garnish with parsley and serve. Enjoy!

Have you ever wondered what your body might be trying to tell you? Subtle changes like fatigue, brittle nails, or even mood swings could signal a lack of essential nutrients. Inspired by insights from dr. David Jockers and frequent questions from friends about sourcing vitamins and minerals, I’ve put together this post to explore key signs of deficiencies and practical ways to address them through food. While this list isn’t exhaustive, it highlights top nutrient-rich foods, empowering you to make balanced, wholesome choices for optimal health. From a nutrition point of view if you consume a wide variety of foods, you will make sure your body gets what it needs: - eat fibre rich foods - eat healthy fats - eat healthy protein , including plant-based and animal-based - boost the antioxidants intake through nature's superfoods - consume regularly prebiotic and probiotic foods Source: Dr. David Jockers Vitamins Fat-soluble vitamins To absorb fat-soluble vitamins through the intestinal tract in the body, it's important to consume them together with fat. Your body stores fat-soluble vitamins in liver and fatty tissue. Reserves of these vitamins can stay in the body for a while. Vitamin A (retinol, retinal, carotenoid such as beta carotene) Function: important for eye, skin and bone health Foods: butternut squash, sweet potato, kale, carrots, beef liver, spinach, dried apricots, broccoli, butter, egg yolks, cod liver oil, red bell peppers, raw whole milk, cheeses, mangos, tomatoes, papaya, peaches, cantaloupe melon, green peas, oatmeal, paprika, basil Vitamin D Function: important for bone health, immune system, for managing blood sugar, for skin health, for thyroid health Foods: cod liver oil, halibut, carp fish, mackerel, eel, wild-caught salmon, whitefish, rainbow trout, sardines, tuna, eggs, beef liver, raw milk, caviar, Maitake mushrooms, portobello mushrooms Vitamin E Function: helps prevent oxidative stress, balances cholesterol, repairs damaged skin, balances hormones, thickens hair, improves vision Foods: sunflower seeds, almonds, hazelnuts, mango, avocado, butternut squash, broccoli, spinach, kiwi, tomato Vitamin K Function: important for blood clotting, bone health Foods: kale, spinach, turnip greens, dandelion greens, mustard greens, Swiss chard, Brussel sprouts, spring onions, cabbage, kiwi, broccoli, avocado, blackberries, blueberries, natto, prunes, kidney beans, pine nuts, pomegranate, cashews, beef, chicken breast, beef liver, grass-fed butter Water-soluble vitamins Vitamin B and C vitamins are water-soluble vitamins and they do no stay in the body for long, but leave the body via the urine. Therefore we need to consume regularly more water-soluble than fat-soluble vitamins. Vitamin B1 (thiamine) Function: for various enzyme production, to break down blood sugar Foods: nutritional yeast, spirulina and other seaweed, sunflower seeds, macadamia nuts, black beans, lentils, organic soybeans, navy beans, white beans, pinto beans, mung beans, asparagus, Brussels sprouts, beef liver Vitamin B2 (riboflavin) Function: for development and growth of cells and also helps to metabolise food Foods: beef liver, natural yoghurt, raw milk, eggs, feta cheese, lamb, wild-caught salmon, spinach, almonds, sun-dried tomatoes, quinoa, lentils, mushrooms, tahini, kidney beans Vitamin B3 (niacin) Function: for cells growth and proper function Foods: chicken, liver, tuna, turkey, salmon, sardines, grass-fed beef, sunflower seeds, peanuts, green peas, brown rice, mushrooms, avocado, sweet potatoes, asparagus Vitamin B5 (pantothenic acid) Function: important for energy and hormones production Foods: chicken liver, sunflower seeds, avocados, portobello mushrooms, sweet potatoes, salmon, lentils, corn, sun-dried tomatoes, eggs, cauliflower Vitamin B6 (pyridoxine) Function: important for red blood cell formation Foods: turkey breast, grass-fed beef, pistachios, tuna, pinto beans, avocado, chicken breast, blackstrap molasses, sunflower seeds, sesame seeds Vitamin B7 (biotin) Function: enables your body to metabolise carbohydrates, fats and proteins. Also contributes to keratin, a structural protein in the hair, nails and skin. Foods: liver, eggs, nutritional yeast, salmon, dairy products (goat cheese, feta cheese etc), legumes and beans, avocado, raspberries and other berries, bananas, sweet potatoes, cauliflower, whole grains (for example oatmeal), Ezekiel bread (and other wholegrain breads), mushrooms, almonds, sunflower seeds Vitamin B9 (folate; folic acid is a synthetic form of folate found in supplements and fortified foods) Function: important for making DNA and RNA Foods: beef liver, spinach, black-eyed peas, asparagus, Brussels sprouts, Romaine lettuce, avocado, broccoli) Vitamin B12 Function: important for a healthy nervous system Foods: beef liver, sardines, Atlantic mackerel, lamb, wild-caught salmon, nutritional yeast, feta cheese, grass-fed beef, cottage cheese, eggs Vitamin C Function: supports with immune system, helps with bone formation, wound healing, collagen production. Also strengthens blood vessels and helps with iron absorption. Foods: black currant, red pepper, kiwi, guava, green bell pepper, orange, strawberries, papaya, broccoli, kale, parsley, pineapple, Brussels sprouts, cauliflower, mango, lemon, grapefruit, honeydew melon, peas, tomatoes Minerals Macrominerals Macrominerals are essential minerals. We need to consume macrominerals in larger quantities for our bodies to function properly. Chloride Function: an important electrolyte mineral for water metabolism, osmosis and body fluid balance. The cells in the lining of your stomach need chloride to make hydrochloric acid. Foods: table salt, sea salt, seaweeds, celery, tomatoes, lettuce Calcium Function: for bone building, nerve conduction, muscle contraction, heartbeat regulation. Also helps to reduce blood pressure and cholesterol. Foods: sardines, yoghurt, kefir, raw milk, whey protein from milk, cheese, kale, okra, bok choy, almonds, broccoli, watercress Magnesium Function: important for more than 300 biochemical reactions in the body. 99% of the body's magnesium is stored in the bones, muscles and soft tissues, only 1 percent in the blood. If you want to learn more about magnesium, click here . Foods: seaweed, amaranth, cooked spinach, kale, chard, sunflower seeds, black beans, mung beans, mackerel, cashews, flaxseeds, almonds, dark chocolate, pumpkin seeds, avocado, banana, broccoli, Brussels sprouts. Phosphorus Function: involved in hundreds of cellular activities, helps to utilise nutrients from foods and supports detoxification. Majority stored in our bones. Foods: sunflower seeds, sheep's milk, canned salmon, cheese, cottage cheese, dark meat of chicken, yoghurt, potatoes, white beans, mung beans, Adzuki beans, tuna, tofu, turkey, black beans, grass-fed beef, portobello mushrooms, almonds, brown rice. Potassium Function: for fluid and electrolyte balance in the body, for bone health, reduced blood pressure and a required mineral for the function of heart, kidneys, brain, muscles. Works with sodium to support cellular function. Foods: avocado, lima beans, Swiss chard, acorn squash, spinach, sweet potato, wild-caught salmon, dried apricots, pomegranate, coconut water, white beans, banana, broccoli, sardines, peas, beets, grapefruit Sodium Function: controls the amount of water and types of nutrients and compounds that go in and out from the cells. Important for keeping the pH balance and regulating blood pressure. Helps your muscles and heart to contract and helps nerve cells to carry messages between the brain and the body. It also supports the production and release of hydrochloric acid in the stomach, which is important for food digestion and absorption. Helps also with oxygenation of our bodies. Foods: fresh vegetables, fruit, legumes, salt Sulfur Function: helps to protect against cellular damage and oxidative stress; supports immune function and controls inflammation; helps with antioxidant synthesis, builds and repairs DNA Foods: beef, organ meats, seafood, chicken, turkey, fish, dairy products, eggs, garlic, onions, leeks, shallots, broccoli, cauliflower, kale, cabbage, Brussel sprouts, almonds, walnuts, sesame seeds, sunflower seeds, chickpeas, kidney beans, lentils, peas Microminerals Cobalt Function: forms part of the structure of vitamin B12 and important for cell function; for nervous system proper function; helps to break down sugars and with energy metabolism; preserves thyroid hormone regulation; helps with iron absorption. Foods: cabbage, spinach, broccoli, lettuce, oats, dairy products, eggs, oysters, fish, nuts, liver, shellfish Copper Function: helps to form hemoglobin and collagen in the body, important for energy metabolism, DNA synthesis and respiration Foods: beef liver, dark chocolate, sunflower seeds, cashews, chickpeas, raisins, lentils, hazelnuts, dried apricots, avocado, sesame seeds, quinoa, turnip greens, blackstrap molasses, shiitake mushrooms, almonds, asparagus, kale, goat cheese, chia seeds Iodine Function: responsible for regulating thyroid function (enables thyroid gland to produce T4 and T3 thyroid hormones); for growth and development and supporting healthy metabolism. Needed almost by every bodily system. When you have underactive thyroid, you should be careful consuming too much iodine. Foods: dried kelp, iodised salt, wild-caught cod, plain yoghurt, dried wakame, raw milk, dried nori, eggs, tuna, lima beans, organic corn, prunes, raw unpasteurised cheese, green peas, bananas Iron Function: important for red blood cell production, energy levels, cognitive development, healthy fetus development and immune system Foods: spirulina, liver, grass-fed beef, lentils, dark chocolate, spinach, sardines, black beans, pistachios, raisins, pumpkin seeds, eggs, chickpeas, kale, chicken. Here I have an article about iron deficiency and how to support reversing it. Manganese Function: for nutrient absorption, production of digestive enzymes, immune system defences and bone development Foods: teff, rye, brown rice, amaranth, hazelnuts, adzuki beans, chickpeas, macadamia nuts, oats, black beans, buckwheat, oat bran, pinto beans, navy beans, pecans, almonds, spinach, potatoes Molybdenum Function: helps with macronutrients breakdown, metabolism of iron, helps body to detoxify; carries out vital enzyme-related processes Foods: lentils, dried peas, lima beans, kidney beans, soy beans, black beans, chickpeas, oats, tomatoes, romaine lettuce, cucumber, celery, eggs, carrots, bell peppers, fennel, yoghurt, peanuts, sesame seeds, walnuts, almonds Selenium Function: improves immunity; defends against inflammation and free radical damage; helps to maintain healthy metabolism; increases antioxidant capability and the quality of blood flow Foods: Brazil nuts, salmon, tuna, turkey, cottage cheese, chicken, mushrooms, halibut, eggs, navy beans, sardines, sunflower seeds, grass-fed beef, oats, beef liver Zinc Function: important for more than 100 enzymatic processes in the body; needed for healthy cell devision; for slowing down cellular ageing; fighting free radical damage Foods: Oysters, lamb, pumpkin seeds, hemp seeds, grass-fed beef, chickpeas, lentils, cocoa powder, cashews, kefir, yoghurt, ricotta cheese, mushrooms, spinach, avocado, chicken, almonds, eggs Omega 3 fatty acids Function: important part of cell membranes; starting point for making hormones that regulate contraction, relaxation of artery walls, blood clotting and inflammation. Foods: mackerel, salmon, cod liver oil, herring, oysters, sardines, anchovies, caviar, ground flaxseeds, chia seeds, walnuts, soybeans, hemp seeds, natto, egg yolks. What vitamins and minerals you need to consume together? Vitamin D + Calcium (vitamin D helps absorb, carry and deposit calcium into bones) Iron + Vitamin C (vitamin C enhances the absorption of iron) Vitamin B12 and B9 (folate) Vitamin D + Omega 3 Magnesium + Vitamin D Vitamin D + Vitamin K2 Vitamin K2 + Calcium What vitamins and minerals you should not consume together? Calcium + Iron (for example it's not good to consume heavy meat and cheese together) Vitamin E + Vitamin K (excess amounts of vitamin E can reduce the absorption of vitamin K) Iron + Copper + Zinc (if there is an excess of one in the food, it crowds out the others from making it through the intestinal wall) I hope the above is a good guide for you to understand the basics of vitamins and minerals and from which foods to get them. As you most probably realised, if you eat a well-balanced diet, where you incorporate a wide variety of foods, you'll make sure your body gets all the nutrients it needs. You can also find the downloadable pdf's of all vitamins and minerals from my Resources page . If you need support and coaching towards better nutrition and better health, don't hesitate to reach out to me at info@katrinpeo.com .

Leaky gut is a topic that's truly one of the areas of my deep interest- how it can have short and long-term negative effects on our health if we leave it untreated. Though I have written in the past an article about leaky gut , what it is, how to heal it- couple of podcasts I have listened to from doctors this week, pushed me to cover this topic again but maybe in more detail from how it affects our bodies and what's the functional medicine approach treating it. Photo source: Piqsels Leaky gut- what is it? It's when you have larger openings in your intestines lining, so proteins like gluten, parasites or other organisms leak through the gut, get into the bloodstream, start to create inflammation, decrease the function of the immune system in the layers of the digestive tract and increase also levels of some chemical, like zonulin. Pores in your small digestive tract are supposed to be able to let the nutrients from food get into the bloodstream, be transported to the heart and from there to different parts of the body. But the pores should be small enough only to allow that. Having a healthy gut is central to your health- it's connected to everything that's happening in your body. Symptoms of a leaky gut can include any of the below: Food sensitivities, food allergies (like dairy, gluten)- if you have had a high starch, high sugar diet , with regular consumption of ultra-processed foods , this could have damaged your gut lining and reducing the acid in the stomach. When digestive tract is inflamed, when there is not enough stomach acid to break down the food and when there are openings in the small intestine wall, food particles get into the blood stream. Your body sees these as foreign invaders and will activate and immune-response to fight off the foreign objects. Gas, bloating, cramping, constipation, diarrhoea . When food goes into the small intestine and colon, When you consume highly processed foods, refined sugars and starch, trans-fats, you feed the wrong bacteria in the gut. Bacteria eat these foods and produce gases. which cause gas, bloating, cramping in the stomach. Inflammatory bowel disease (IBS, Crohn's, ulcerative colitis), chronic constipation, chronic diarrhoea, chronic loose stools) . The better the structures of the intestinal lining, the better the immune function. If the gut lining is damaged, the immune function is low. Auto-immune illness. When food particles (like gluten, lactose, casein, trans-fats, refined sugars) or parasites get through the gut lining into the blood stream, it can cause system-wide inflammation. And if this continues for a while, it can cause auto-immune response in the body and can develop into diseases like rheumatoid arthritis, Hashimoto's, Grave's, Type 1 diabetes, lupus etc. Thyroid disfunction, adrenal issues and reproductive issues Joint pain - when you have infected blood, your liver is trying to process the infections out from the body. Since your liver is involved in ligaments, tendons, connective tissue building, it's important to keep liver functioning properly. Diseases like Lyme disease like to go to the cartilage as there is glycosamine for it to feed on- and the disease affects joints (hips, knees, wrists). When I was diagnosed in 2016 with Lyme disease, I experienced debilitating pain in my hips and knees for a few months. I was recommended to gut out gluten from my diet, which I did. It took 3-4 weeks for the pain in the joints to reside and has not come back again. After some time I did introduce gluten containing foods (like wholegrain rye bread) back into my diet and my body is tolerating it. Malabsorption issues - you are what you digest not only what you eat . When you have biofilm, plaque in the intestinal tract, where infections and bacteria likes to hide- nutrients can't get through into the blood stream. Infections in the biofilm are eating away the nutrients. Also biofilms in the body are said to protect each other, signalling to each other about the anti-bodies. Biofilms need to be cleaned out and slowly to improve the nutrients absorption. Skin issues - any type of acne, rosacea, psoriasis, eczema, rashes. Your skin is your largest organ pushing out toxins if your digestive tract can't do it. Facial chart and meridians on the body can indicate where is the infection in the body. You can read my post on skin issues and face mapping . Mood, anxiety, stress, ADHD, OCD, deep depression, brain fog . For example majority of the neurotransmitters (serotonin, dopamine) are created in the gut. If the gut is leaky, the production of these neurotransmitters is also impaired. Chronic fatigue Dr. Josh Axe has a leaky gut quiz that you can take to understand, whether you could have a leaky gut. How is leaky gut treated? Functional medicine doctors, practitioners and functional nutritionists typically approach healing the leaky gut using 5R approach. But it depends on the person what stages are required. Remove . It's important to remove the triggers that negatively affect the environment of the digestive tract. One of the ways to do it is through an elimination diet for 30 days so you get to understand what foods could be a inflammatory for you. If you have parasites, yeast, bad bacteria, mould toxicity, heavy metal toxicity (this all can be found out with lab testing), you will be put together protocols eradicate a particular bug in this phase as well. Here are a list of tests that can be run to determine if your gut is leaky . Replace . It's important then to replace digestive secretions, by adding in digestive enzymes, bile acids, hydrochloric acid, that are all needed for proper digestion, that could have been compromised by drug usage, unhealthy diet, diseases or other factors. Reinoculate . Once the gut is cleaned, it's time to start to grow the good bacteria in the gut, by regularly consuming probiotic and prebiotic rich foods. Both are essential to increase the good-bacteria in the gut. Here it's also to consider bio-individuality as people with SIBO, do not do well with prebiotic or probiotic foods. Repair . It's also important to help the gut lining to repair itself which takes time. Liquorice root, slippery elm, marshmallow root, L-glutamine, zinc carnitine, ginger, aloe vera, good quality fish oil, vitamin A, C, D, E and zinc rich foods all help the gut lining to heal. Rebalance . As you are working on the above 4 Rs, focus on consuming whole foods, manage your stress levels, get adequate amount of sleep, spend regular time in fresh air in the nature and be physically active. All these help to support a healthy digestive tract. If you are looking for someone's help who can guide you towards more healthy and balanced diet, that you can sustain and who can help to detect the imbalances in other areas of your life and support you in finding more balance in the areas that effect health do reach out to me for health and nutrition coaching at info@katrinpeo.com .

I decided to make mini burgers for family for dinner yesterday. I don't know if you have a similar struggle like I have, but I simply can't find burger buns at the stores in Estonia that I am ok for my family to eat. They are filled with emulsifiers, preservatives, stabilisers, sugar, wheat gluten etc., which do not add any nutritional value to the food and disrupt our gut microbiota. So I chose to make my own buns and by chance I found a really easy recipe, that can be used for buns, for bagels, for sliced bread, in however shape you want to eat it. I wasn't sure would this recipe really work, but it did. Super-easy protein rich gluten-free buns Ingredients Makes 6 small buns 1 cup of Greek yoghurt 2 cups of almond flour 1 egg yolk Sesame seeds, linseeds, sea salt, sumac for sprinkling Butter for greasing the baking sheet You can mix your own herbs in the bread mixture as well, like oregano for example. Or add finely chopped sun-dried tomatoes, olives. I added some pumpkin seeds and sunflower seeds, but it's not needed. Instructions Preheat the oven to 175C (300F). Put a baking sheet on the baking tray. Grease it slightly with butter. Mix together Greek yoghurt and almond flour. Separate the egg white from egg yolk. Whisk the egg yolk in a bowl. Mix the seeds and salt in a bowl (if you don't have sumac, you can omit it). Roll the buns from the dough, roll them in egg yolk and then sprinkle the seeds and salt mixture on top. Bake in the oven for 25 minutes. Take out and cool down before using. How I assembled the burgers? I made patties from Liivimaa lihaveise minced meat , added fried onion, garlic, oregano, egg, salt and pepper. I fried quail eggs, cut slices of tomato, smashed an avocado with lemon juice and added Romaine lettuce leaves as salads. I did not add cheese this time, but you can add grated or a slice of cheese as well to the burgers.

In our modern society, where convenience often trumps nutrition, fibre consumption has gradually declined, posing significant health challenges. With the rise of processed and fast foods, many of which are low in fibre and high in refined carbohydrates, sugars, and fats, people are consuming less fibre than ever before. Additionally, the shift towards a more sedentary lifestyle further exacerbates this issue, as physical inactivity can contribute to sluggish digestion and reduced bowel movements. As a result, inadequate fibre intake has become a widespread problem, leading to issues like constipation, poor gut health, and increased risk of chronic diseases such as obesity, diabetes, and cardiovascular conditions and also contributing to high cholesterol. It's essential to recognise the importance of fibre in our diets and take proactive steps to incorporate fibre-rich foods into our daily meals for better overall health and well-being. In this article, I will cover, what is dietary fibre, why is it so important for you and what are the best sources for it. What is fibre? It's a carbohydrate that we as humans can't digest as we lack the enzymes to break it down within the body. This is the reason, why it fills you up and also helps to control your hunger. It's recommended that men consume minimum of 35 grams of fibre, women 25 grams of fibre and children 'their age + 7' grams of fibre a day. If you are someone who has been diagnosed with a bowel disease like IBS (Irritable Bowel Syndrome), then it's best to talk to your health care provider to learn about the safe amount for you. Also if you are someone who has not really consumed adequate amount of fibre, it's best to start increasing fibre slowly. As you increase the fibre intake, make sure you consume adequate amount of water during the day between your meals. On a high level, fibre comes in two different forms: soluble and insoluble fibre. Soluble fibre forms a gel when mixed with liquid, insoluble fibre passes through our intestines almost intact. Best fibres to consume Different fibres work different for different people. If you are someone who has not put focus on this area before, you might want to test out different fibres to find out which ones works the best for you. For some people fibres can cause constipation- it's important to choose then more gentle fibres. Also, it's important to start slowly adding more fibre to your diet, if you have not been very good at consuming it in the past, as you want to avoid excessive gas and bloating. Pectin fibres from fruit, chia seeds, flax seeds are good options as they are easier on your body. On top of consuming fibre, it's necessary to note that you also need to consume adequate amount of water on a daily basis to stay hydrated and have the fibre working better for you. In the tables below, I have listed the fibre content in foods ( according to the Food Composition Database created and managed by the Health Development Institute in Estonia ), so that you can analyse your current menu - how much of fibre do you get from the foods you eat and what could you add to the menu to increase fibre in your diet. It is important to understand that, for example, dried fruits/berries have considerably more fibre than fresh fruits, while they also have a higher content of natural sugars, which means that they should be consumed occasionally and a few pieces at a time to avoid consuming too much fruit sugar (fructose), which can burden the liver. Also, in the case of certain foods, such as flax seeds, chia seeds, psyllium husks, it is recommended to add these 1 teaspoon to 1 tablespoon at a time to your meals. Dried herbs also have more fibre than fresh ones - at the same time, they should not be used more than 1/2-1 teaspoon depending on the seasoning. Foods, which fibre content is 7.5 g - 88.5 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Psyllium husks 88.5 g Linseed 26.4 g Goji berries 10 g  Cinnamon 53.1 g Cacao 24 g Sunflower seeds 9.9 g Fenugreek 47.5 Cardamom 23.1 g Dried figs 9.8 g Rosemary, dried 42.6 g  Curcumin 22.7 g Pumpkin seeds 9.4 g Oregano, dried 42.5 g Coffee 19.8 g Dried mango 9.35 g Acai berry powder 40 g Oat bran 18 g Hazelnuts 9.3 g Rye bran 39 g  Kama flour 15.5 g Barley pearls 9.1 g Cumin 38 g Pecans 13.3 g Dried white mulberries 8.92 g Basil, dried 37.7 g Thyme, fresh 12.3 g Quince 8.9 g Thyme, dried 37 g Sesame seeds 11.3 g Pistachio nuts 8.8 g Clove 34.5 g Oats 11.3 g Oregano, fresh 8.4 g Chia seeds 34.4 g Tomato, sundried 11 g  Rose hip 8.3 g Chicory root coffee 29.2 g Granadilla 10.4 g Dates 8 g  Chili pepper, ground 26.9 g Almonds 10.4 g Peppermint 8 g  Black pepper 26.5 g Whole grain rye bread 10-13 g Dried apricots 7.7 g Foods, which fibre content is 3.8 g - 7.5 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Brazil nuts 7.5 g Raisins 6.1 g Okra 5 g Coconut 7.3 g Green peas 5.9 g Dried papaya 5 g Black root 7.3 g Wholewheat pasta 5.9 g White beans 4.8 g Prunes 7.1 g Black currants 5.8 g Butternut 4.7 g Walnuts 7 g Garlic 5.8 g Butter beans 4.6 g Elderberries 7 g  Wakame seaweed 5.8 g Black rice 4.3 g Black beans 6.9 g Dried cranberries 5.7 g Hemp seeds 4.2 g  Pinto beans 6.7 g Parsnip 5.7 g Ground cherries 4.2 g Kale 6.7 g Artichoke 5.4 g Red rice 4.1 g Amaranth 6.7 g Blackberries 5.3 g Brussel sprouts 4.1 g White currants 6.7 g Prickly pear 5.3 g Parsley 4.1 g Soybeans 6.55 g Chokeberries 5.2 g Nettle 4.1 g Pinenuts 6.3 g Edamame beans 5.1 g Cashews 3.86 g Cloudberries 6.3 g Tamarind 5.1 g Chanterelle 3.8 g Chickpeas 6.2 g Red currants 5 g Rhubarb 3.8 g Foods, which fibre content is 2.2 g - 3.7 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Raspberries 3.7 g Millet 3.2 g Broccoli 2.6 g Couscous 3.7 g Brown rice 3.2 g Jerusalem artichoke 2.6 g Guava 3.7 g Gooseberries 3.2 g Lingonberries 2.6 g Lentils 3.6 g Cilantro 3.2 g Savoy cabbage 2.6 g Seabuckthorn 3.6 g Sweet potato 3.1 g Apple 2.57 g Cranberries 3.5 g Bell pepper, yellow 3 g Bulgur  2.53 g Asparagus 3.5 g Carrot 2.9 g White cabbage 2.5 g Dandelion greens 3.5 g Swede 2.9 g Till 2.5 g Pomegranate 3.4 g Corn 2.9 g Beetroot 2.5 g Persimmon 3.4 g Figs 2.9 g Red cabbage 2.5 g Blueberries 3.3 g Rosemary, fresh 2.9 g Quinoa, boiled 2.42 g Boletus 3.3 g Wild strawberries 2.9 g  Eggplant 2.4 g Shitake mushrooms 3.3 g Leek 2.71 g Kiwi 2.4 g Fennel 3.3 g Pear 2.7 g Cauliflower 2.2 g Green beans 3.26 g Ramsons 2.69 g Endives 2.2 g Foods, which fibre content is 0.1 g - 2.2 g per 100g quantity. Food Fibre content Food Fibre content Food Fibre content Mulberries 2.2 g Damson plum 1.8 g Peach 1.4 g Sugar snap peas 2.2 g Orange 1.7 g Nectarine 1.4 g Ginger 2.14 g Mango 1.7 g Tomato 1.4 g Green onion 2.1 g Plum 1.7 g Grapefruit 1.3 g Chives 2.1 g Apricots 1.7 g  Clementines 1.25 g Bell pepper, green 2 g Alfalfa sprouts 1.7 g Pineapple 1.2 g Lemon, lime 2 g Grapes 1.6 g Chinese cabbage 1.1 g Bell pepper, red 1.9 g Beet greens 1.6 g Iceberg lettuce 1.1 g  Strawberries 1.9 g Radish 1.6 g Potato 1.03 g Papaya 1.9 g Rucola (arugula) 1.6 g  Pomelo 1 g Turnip 1.9 g  Basil, fresh 1.6 g Melon 0.7 g  Onion 1.88 g Cherries, sweet cherries 1.6 g Courgette 0.7 g Buckwheat 1.85 g Spinach 1.53 g Cucumber 0.7 g  Lamb salad 1.8 g Portobello 1.5 g Litchi 0.7 g Kohlrabi 1.8 g Champignon 1.5 g Watermelon 0.1 g Why is fibre important for you? Detoxification Fibre is important for detoxification, because it binds to the bile acids that carry toxins out of your body and help to eliminate via the stool. If you are not getting enough fibre from your food, it can lead to mild constipation and also toxins reabsorption in the body. Lower total and LDL cholesterol It's important to consume both soluble and insoluble fibres as soluble fibre prolongs stomach emptying time for sugar to be released and absorbed slowly. Soluble fibre also lowers total cholesterol and LDL cholesterol and promotes friendly gut bacteria. Therefore it's great for heart health. Insoluble fibre helps with regular bowel movement, moves toxic waste through colon quicker and balances the acidity (pH) level in your colon. Weight management Fibre is great for weight loss as well as women who eat a high-fibre diet may be at a lower risk for developing ovarian cancer. Food for your gut microbes Fibre is food for your gut microbiota - if you starve them from fibre, they start to eat away the mucus lining in your gut or your gut cells produce less mucus. If your daily diet is high in fibre from vegetables, fruits, seeds, legumes, you are feeding your gut with prebiotics  and probiotics  and therefore help to keep your microbiome balanced. For digestion and motility Fibre is an important nutrient to consume on a daily basis to help move food through your intestines, to improve digestive health and protect against diseases. For blood sugar control Fibre helps to slow down absorption of sugar from carbohydrates, which is important for stabilising blood sugar . I came across this web page with great recipes for 5 days of eating a fibre-fuelled diet , which are from gastroenterologist Dr. Will Bulsiewicz 's book "Fiber Fueled". Hopefully you get some ideas or recipes to try out at home. In this article, I write how to get 25g-35g of dietary fibre per day with a couple of sample menus. You can also search on my website for salads and you will get quite a few recipes to try and make at home- I am sure you will fall in love with at least some of these salads. Incorporating a variety of fibre-rich foods into your diet ensures a diverse intake of nutrients and promotes optimal digestive function. Whether it's soluble fibre from oats and legumes or insoluble fibre from whole grains and vegetables, each type of fibre contributes to overall health in its unique way. By embracing a fibre-rich diet, you can nurture your gut health, support weight management, and reduce the risk of chronic diseases for a vibrant and balanced life. If you are looking for nutritional advice, don't hesitate to reach out to me for nutrition counseling at info@katrinpeo.com .

Are you someone who is afraid of consuming fats? If yes, you are definitely not alone. Fats have been vilified in different countries for couple of decades. Therefore you have seen and still see in grocery stores products like for example dairy with low fat or fat-free. What's important to know that not all fats are created equally. Our bodies need healthy fat in order to survive, it's one of the macronutrient our body needs on a daily basis. In the below article I cover what are healthy fats and unhealthy fats, why does our body need fat and what oils and fats to use with what cooking methods. Why is fat needed for the body? Fat is one of the primary energy sources for the body. Fat has an important role on weight management, absorbing nutrients from the food, regulating body temperature, insulating your internal organs, supporting immune function, for hormonal balance and for maintaining healthy skin and hair. We also need fats in order to absorb the fat-soluble vitamins from the plant foods we eat- like vitamin A, D, E and K. Since fat is the most calorie rich macronutrient (9kcal per gram), it provides us energy as well as turns off our hunger hormones. Many healthy sources of fat are also fat-burning foods. Low-fat diet can lead to hormonal imbalances, weight gain and overeating, higher risk for insulin resistance, gut issues, poor brain function, heart health issues, higher risk for depression and anxiety. Which fats do we need to consume on a daily basis? The below fats have all different effects on the body. It's generally recommended that unsaturated fats should make the majority of your fat intake, specifically dietary guidelines recommend us to have 10-20% of our daily fat intake from monounsaturated fats, 5-10% from polyunsaturated fats, of which omega-3 fats minimum 1%, maximum 10% of saturated fats and transfats as little as possible. Polyunsaturated fats Health benefits Support brain health and cognitive function Play a structural role in your body's brain and cells Lower LDL cholesterol Help prevent anxiety  and depression Reduce inflammation Improve vision Keep heart healthy Aid in cellular function, regulate gene expression and form cell membranes Support healthy bones Reduces menstrual pains Promote better sleep Which foods contain polyunsaturated fats? Walnuts Sunflower seeds Chia seeds Pine nuts Flaxseeds + oil Pecans Almonds Salmon Mackerel Trout Extra virgin olive oil Rapeseed oil (canola)- (cold-pressed is better choice) Sunflower oil (cold-pressed is better choice) Avocado oil Sesame oil Grapeseed oil  (but is the highest with Omega-6 oils from seed oils) Though vegetable oils like corn oil, soybean and safflower oil also contain polyunsaturated fats, they are often highly refined, heavily processed and rich in inflammatory omega-6 fatty acids (we do need some of these fatty acids in our diet, but people tend to consume too much). The ratio between omega-6 fats to omega-3 fats in diet is recommended to be 4:1 or 2:1. Vegetable oils are also easily oxidised- they break down and deteriorate more easily when exposed to high heat. This can increase the formation of free radicals, that cause inflammation and oxidative damage to our cells. Omega-3 foods Mackerel, salmon, cod liver oil, walnuts, chia seeds, herring, flaxseeds, sardines, hemp seeds, anchovies, natto, organic egg yolks, walnut oil, hemp oil, brazil nuts, hemp seeds, hazelnuts, cashews. Organic grass-fed meat has also some Omega-3 fatty acids. Omega-6 foods Grapeseed oil, safflower oil, soybean oil, sunflower oil, cottonseed oil, corn oil, sesame oil, peanut oil, walnuts, almonds, cashews, sunflower seeds and nut butters, mayonnaise, meat, poultry, eggs Learn more about omega-3 and omega-6 essential fatty acids here . Monounsaturated fats Health benefits Lower blood pressure Reduce LDL cholesterol and triglycerides Increase HDL Protect against heart disease Lower inflammation and reduce general oxidation Improve insulin sensitivity Decrease the formation of blood clots at higher heats Help you lose weight Strengthen bones Improve mood May reduce cancer risk Which foods contain monounsaturated fats? Extra virgin olive oil Olives Avocados Avocado oil Raw almonds Raw peanuts (make sure to read the label when purchasing peanut butter, that it contains only peanuts and sea salt) Cashews Eggs Red meat Rapeseed (canola) oil Sesame oil Omega-9 foods Rapeseed (canola) oil, sunflower oil, almond oil, cashew oil, avocado oil, peanut oil, olives, olive oil, almonds, cashews, walnuts, avocado Several of the foods contain a mix of omega 3 6 and 9 fatty acids. If you consume 2-3 times a week fatty fish like salmon, trout, sardines, mackerel, anchovies, herring along with nuts, seeds, eggs, extra-virgin olive oil, some grass-fed meat, you will meet your dietary needs for these fatty acids. Best place to start is to switch your refined vegetable oils for example to extra-virgin olive oil, ghee and coconut oil. Learn more about extra virgin olive oil benefits and how to choose it in the store, here . Saturated fats Our body produces around 80% of the saturated fats, which means we should only consume small amounts of saturated fats in our diet. Health benefits Form the foundation of cell membranes Lower triglycerides and make LDL cholesterol particles larger Important for bone health as they helps absorb calcium into bones Protect liver from damage, including from toxins and chemicals Help to burn fat (CLA- Conjugated linoleic acid) found in grass-fed beef, raw dairy and other animal products Reduce leaky gut and repair the gut Lauric acid (in coconut oil) has antibacterial, anti-fungal, antiviral properties Which foods contain saturated fats? Coconut oil Palm oil Tallow MCT oil Ghee Butter Grass-fed beef Cheese Cocoa Full-fat dairy Eggs Learn more about saturated fats in this article- how much of saturated fats consumption is too much and why reducing it is important for heart and gut health . Trans fats These are fats that you want to cut out from your diet completely. Though some foods contain naturally trans fats (meat and dairy products of ruminant animals), you want to avoid the artificial ones produced through a process called hydrogenation. Food manufacturers add hydrogen molecules to liquid vegetable oils to extend shelf life, enhance flavour and create a more solid texture in foods. You can find trans fats mainly in processed products. Impact on health Increase your risk of heart disease Raise bad LDL cholesterol Lower good HDL cholesterol Increase risk of diabetes Which foods contain trans fats? Packaged chips and snacks Crackers Donuts Packaged baked goods Frozen pizza Packaged and refrigerated dough Fried meats and fast foods Vegetable shortening Margarine Nondairy coffee creamers The best way to avoid trans fats is to eat a diet full of fresh vegetables, berries, fruits, organic meats, legumes, nuts and seeds. How much fat should you consume? It depends on your age, activity level and health concerns and goals, but dietary guidelines recommend that you get 45-60 percent of your calories from healthy carbohydrates, 10-20 percent of calories from protein and the 25-40 percent from healthy fats. Consuming adequate amount of fats make you feel fuller between meals and therefore you have less cravings for sugar and unhealthy carbohydrate rich foods. Your energy levels are also more constant throughout the day. I often follow my hand when plating my meals- whole hand size vegetables, greens; palm size protein and thumb size fat. If you have high LDL cholesterol levels, keep the intake of saturated fats in your diet low. What fats to use with what cooking methods? It's important to keep cooking oil smoke point in mind depending what cooking method you plan to use. However it is recommended to keep the temperatures for cooking low- preferably below 170C (338F). Cooking oils that have a low smoke point, can break down under high heat, leading to creating free-radicals that can be harmful for our health. Do not re-heat the same oil twice to cook with it. Saturated fats are better to use for high heat cooking than polyunsaturated fats, as they are more resistant to oxidation and damage caused by high-heat cooking methods. Polyunsaturated fats and monounsaturated fats are better to top of cooked meals, salads, add to dips, salad dressings. For high heat frying, prefer: Ghee Coconut oil Avocado oil Tallow For medium heat frying, baking, roasting use olive oil or rapeseed oil. For topping salads, ready made meals, in dips, salad dressings, spreads- use: Extra virgin olive oil Hemp seed oil Camelina oil Sunflower oil Walnut oil is great to drizzle over grilled fruits, potatoes and other veggies, poultry dishes, pasta, cooked meat, seafood Sesame oil- use it as a finishing oil to burst flavour of food. Works wells with noodle, rice, poultry and meat dishes I hope the above gives a good overview of fats, why we need fat in our diet, what type of fats we should consume and which ones we should limit or avoid. If you are looking for nutrition advice, how to make healthier choices around food to support healthy body and healthy weight, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com .

If you are looking to bake a healthy gluten-free bread that's high in fibre and protein , try the below recipe (inspired by Irena Marci ). It works well with homemade patee, marinated herring and can also accompany a bowl of soup. You can also try another gluten-free bread recipe from macadamia and cashew nuts . Gluten-free linseed and hemp flour bread Ingredients 1/2 cup of linseed flour (I grind myself linseeds with a coffee grinder) 1/2 cup of hemp flour 1 cup of almond flour 1/2 tsp of sea salt 1tsp of baking soda 4 large eggs 3 tsp of apple cider vinegar or lemon juice (to activate baking soda) 3 tablespoons of olive oil 2 tablespoons of hemp seeds to add into the mixture at the end, to add additional omega-3 fatty acids and fibre to the bread. Instructions Preheat the oven to 170°C (340F). Grease the bread pan (I use silicone loaf pan) with olive oil or butter. Mix together all the dry ingredients in one bowl and wet ingredients in another bowl. Pour the wet ingredients into the dry ingredients and mix well together. Spoon the mixture into the loaf pan and even it out at the top with a spoon or spatula. Bake in the oven for 40 minutes. Take the bread out and let it rest on the counter underneath a kitchen towel for 10-15 minutes. Cut the desired slices and enjoy. You can store the bread in the fridge or freezer. Enjoy!

Improving your health through dietary changes is a journey that can yield remarkable results. Many chronic diseases are linked to unhealthy diets and excess weight, making it essential to consider what we eat. By adopting a gradual approach, implementing one strategy each month, you can experience increased energy, mental clarity, and reduced cravings. Let's explore a month-by-month guide to transforming your health through better eating. After you have read the below article, think what could be your first step to take, which strategy to implement first and take that first step. Month 1: Reduce Ultra-Processed Foods Identify and cut down on ultra-processed foods, such as breakfast cereals, crisps, processed meats and sugary snacks. These foods are often low in nutrients, fibre, and good fats while containing, emulsifiers, additives that can contribute to inflammation and chronic illnesses. Opt for whole, minimally processed foods  to promote better health. Month 2: Food is More Than Fuel Shift your focus from counting calories to prioritising the quality of the calories you consume. Understand that food is not just an energy source for your body but also fuel for your gut microbes. Providing them with complex fibres from vegetables, fruits, berries, nuts, seeds, legumes, whole grains helps them thrive, positively impacting your overall well-being. Embrace good fats such as extra-virgin olive oil, hempseed oil, and nuts (instead of refined vegetable and seed oils like soybean, canola oils) as they contribute to satiety, are anti-inflammatory and crucial for absorbing fat-soluble vitamins. Month 3: Eat More Variety of Plants Increase your plant intake by consuming a diverse array of vegetables, fruits, herbs, spices, legumes, nuts, and seeds. Aim for at least 30 different plants each week in various colors . This diversity ensures that you receive a broad spectrum of vitamins, minerals necessary for optimal health. Opt for whole foods, and consider frozen vegetables, which can be more nutrient-dense than their fresh counterparts. Month 4: Consume Fermented Foods Introduce probiotic-rich foods like sauerkraut, kimchi, kefir, and yogurt into your diet. These foods support gut health, enhance the diversity of good bacteria, and positively influence your immune system. Regular consumption of probiotics may also alleviate symptoms of depression and anxiety. Month 5: Reduce Blood Sugar Spikes Manage blood sugar  levels by focusing on a balanced die t that includes a variety of vegetables, proteins, and healthy fats. Choose complex carbohydrates over refined ones, such as whole grains and beans, to slow down digestion and reduce the risk of chronic diseases. Limit the consumption of sugary beverages and opt for whole fruits over fruit juices. Month 6: Reduce Eating Window Give your body time to repair itself by by practicing intermittent fasting and reducing your eating window to 12 hours. Restricting the time during which you consume food allows your body to rest during the rest 12 hours and aids in proper digestion. This approach supports the health of your gut microbes and contributes to overall well-being. Transforming your eating habits is a powerful step towards improving your health. Remember that food is meant to be enjoyed, and the journey to better eating should be a positive and fulfilling experience. Share meals with family and friends, savour the flavours of nutritious foods, and relish the benefits of a healthier lifestyle. By adopting these strategies month by month, you can pave the way for sustained well-being and vitality. If you feel you need someone to review your current diet to give guidance where and how to improve it, don't hesitate to reach out to me at info@katrinpeo.com .

In the world of nutrition, few food groups offer the diverse array of health benefits packed into beans and lentils. These humble legumes have been a staple in diets across cultures for centuries, prized for their versatility, affordability, and above all, their remarkable nutritional profile. From promoting heart health to aiding in weight management, beans and lentils stand out as nutritional powerhouses deserving of a prominent place in everyone's diet. Nutrient Density Beans and lentils are renowned for their exceptional nutrient density. They are rich sources of plant-based protein, making them an excellent alternative for individuals looking to reduce their intake of animal products. Moreover, they are packed with dietary fibre, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, making them an invaluable asset for weight management. Below is a list of most commonly consumed legumes: Kidney beans White beans Black beans Navy beans Soy beans Edamame (immature soybeans) Fava beans Lima beans (also known as butter beans) Pinto beans Mung beans Green beans Adzuki beans Chickpeas (also known as garbanzos) Black-eyed peas Peas Alfalfa Lentils (green and red) Peas Sugar snap peas Peanuts (yes, these are legumes and not nuts) Licorice (also in the legume family) Specific nutrients vary for specific types of legumes, but they are generally high in magnesium, iron, folate, manganese, copper, phosphorus, potassium and thiamine. Some specific legumes, like peas also have a good amount of vitamin A, C and K. They are also a good source of protein, complex carbohydrates and dietary fibre. Heart Health One of the most significant benefits of incorporating beans and lentils into your diet is their positive impact on heart health. These legumes are low in fat and high in soluble fibre , which helps lower LDL cholesterol levels. Additionally, they contain potassium, magnesium, and folate, nutrients known to support cardiovascular function and reduce the risk of heart disease. Blood Sugar Control For individuals managing diabetes or aiming to stabilise blood sugar levels, beans and lentils offer a valuable ally. Their high fibre content slows down the absorption of sugar into the bloodstream, preventing spikes in blood glucose levels after meals. This makes them an excellent choice for promoting long-term blood sugar control and reducing the risk of complications associated with diabetes. Weight Management Incorporating beans and lentils into your meals can also support weight management efforts. Their high fibre and protein content contribute to feelings of fullness and satiety, reducing the likelihood of overeating. Additionally, they have a relatively low glycemic index, meaning they cause gradual and steady increases in blood sugar levels, which can help curb cravings and prevent energy crashes that often lead to unhealthy snacking. Rich in Antioxidants Beans and lentils are packed with antioxidants, compounds that help protect the body from oxidative stress and inflammation. These antioxidants, including flavonoids and polyphenols, have been linked to a reduced risk of chronic diseases such as cancer, Alzheimer's, and cardiovascular disease. By regularly consuming beans and lentils, you can fortify your body's defence against harmful free radicals and promote long-term health and wellness. Food for Gut Microbes Legumes, such as beans, lentils, and chickpeas, are rich in dietary fibre, which acts as a prebiotic, nourishing the beneficial bacteria in the gut. This fibre helps promote regular bowel movements and prevents constipation, aiding in overall digestive health. Additionally, legumes contain resistant starch, which undergoes fermentation in the colon, producing short-chain fatty acids that support gut integrity and reduce inflammation. Incorporating legumes into the diet can contribute to a diverse and thriving gut microbiome, promoting better digestion and overall well-being. Versatility and Accessibility One of the greatest advantages of beans and lentils is their versatility in the kitchen. From hearty stews and soups to salads and dips, the culinary possibilities are endless. Moreover, they are incredibly affordable and have long shelf lives, making them accessible to people from all walks of life. Whether you're a seasoned chef or a novice cook, beans and lentils offer a convenient and budget-friendly way to incorporate nutritious meals into your daily routine. When incorporating beans and lentils into your diet, follow these simple guidelines: Start slow- if you have not been consuming beans, have been on a low fibre diet, have digestive issues, then start adding beans slowly to your meals, a teaspoon or a tablespoon at a time to your salad, soup, stew and see how you feel. Too much at a time can cause gas. Lentils cause typically less or no bloating, so start with those. Lentils also have shorter cooking time if you prepare them from raw. When you cook your beans from raw, soak them first for 24h and then rinse with water before starting boiling them. Lentils can be soaked as well to improve their bioavailability and reduce the phytic acid. When you purchase legumes in cans or cartons, rinse them thoroughly before using. That way you also reduce the possibilities for the legumes to produce the gas. Add a kombu leaf to the boiling water when cooking beans. This will help to make it easier for the gut to digest beans. If you have a pressure cooker at home, use that for cooking beans as they are easier on the gut when cooked through thoroughly. Try different types of legumes as they provide different nutrients and your body might to better with some rather than with the others. Sprout and ferment legumes, which lowers their anti-nutrient content and improves their bioavailability. Sprouted mung beans are a great addition to salads or to a pad thai if you love Thai food. Chew well, as you have digestive enzymes in your saliva in the mouth that help to break down the starches. Add beans and lentils to grains (quinoa, buckwheat, rice, millet), mix them with other vegetables, leafy greens in the salads or stews. They also pair well with nuts and seeds. You can add cumin, black pepper, ginger to meals with beans to ease digestion. It's recommended not to eat beans with eggs, milk products, fruits, meat and fish. You can learn more about the food combining here . Beans and lentils are nutritional powerhouses that offer a wide range of health benefits. From supporting heart health and blood sugar control to aiding in weight management and providing potent antioxidants, these legumes are an essential component of a healthy diet. By incorporating beans and lentils into your meals regularly, you can nourish your body, protect against chronic diseases, and embark on a journey towards optimal health and wellness. So next time you're planning your meals, don't overlook the humble bean and lentil—they may just be the key to unlocking a healthier, happier you. If you want to make your daily diet healthier and are not sure how to go about it, do reach out to me for nutrition counselling at info@katrinpeo.com .

Are you someone regularly consuming plant drinks, like almond drink, in your diet and purchase the packaged drinks from the supermarket without reading the product label about the ingredients? You could be consuming foods that disrupt your gut microbiome , causing bloating and gas and contributing to chronic inflammation in the body. Take a look at the plant drink you are purchasing (almond, oat, rice, soy, coconut) and see if you can find any of the following ingredients on the product label: stabilisers, emulsifiers, acidity regulators? These are added in the drinks to extend their shelf-life but could negatively affect the bacteria in your gut. If you purchase organic almond drink, you typically don't see anything else on the product label than spring water, almond paste and sea salt. If you haven't tried to make almond milk at home, you might want to give it a try as it's much easier than you think. Homemade Almond Milk Makes 1 litre Ingredients 1 cup of almonds (soak them for 2-3 hours in the water) 4 cups of water Instructions After the almonds have soaked in the water, pour away the water and rinse almonds once more if needed. Put the almonds and 4 cups of water in the blender and blend around 1 minute. Take the cheese cloth, put it over a jug (I used a rubber band to secure it) and pour the blended almond-water liquid in there. Once the liquid has run through the cheese cloth, take the remaining almond pulp inside the cheese cloth and squeeze the rest of the liquid out into the jug. Pour the almond milk into a bottle and put a cap on. Homemade almond milk keeps in the fridge for 4 days or in the freezer for 3 months. Do not discard the almond pulp as you can use it for various purposes and in recipes, like: bread crumbs (spread the pulp onto a parchment line baking sheet, and dry at a lowest heat in the oven or use a dehydrator) almond flour (when you dry the pulp you can turn it into a fine flour in a spice grinder) cookies or macaroons crackers - I tried and made those with just rosemary and sea salt and came out very nice (just make sure you roll the dough quite thin as then the crackers come out crispier) hummus - a good option to try if hummus from legumes make you too gassy smoothies to make them more nutritious energy bites vegan cheese

If you're grappling with hormonal or digestive issues, prioritising your digestive health is crucial. Incorporating fibre-rich foods and cruciferous vegetables like cauliflower into your diet can support liver health and overall well-being. This cauliflower chickpea salad offers a delicious and convenient way to increase your fibre intake, supplemented with a variety of spices to help you reach your goal of consuming 30+ plants per week. Cauliflower and chickpea salad Serves 2 Ingredients 1/2 cauliflower, cut into smaller pieces 2 tablespoons of extra-virgin olive oil Sea salt Pepper 125g of cherry tomatoes, I used mix-coloured 200g of chickpeas from a tin or box, I use these ones (drained and rinsed) 50g of rocket (arugula) leaves 20g of mixed seeds, I use this one 3 tsp of Greek yoghurt 2tsp of finely chopped mind leaves Red sauce for cauliflower (I make a little bit more as this is a great sauce also to use for meat balls, chicken, mixed into greek yoghurt for a dipping sauce, a sandwich spread etc). Take a jar and put all the below ingredients in there: 200g tomato sauce 2 garlic gloves, peeled and grated or finely chopped 1/2 cumin powder 1/2 tsp of smoked paprika 1tsp of ground coriander 1/4 tsp cayenne pepper Juice of half lemon 1 tbsp of extra virgin olive oil Sea salt Put a lid on a jar and shake it, so ingredients get well-combined. Tahini dressing for the salad (I also make a bit more of this salad dressing so I have something quick to add to another salad as a dressing when I make salad during a week). Take a glass jar and put all the below ingredients in there: 3 tbsp of filtered water 1 tsp of honey Juice of half a lemon 1/4 tsp of chilli flakes 3 tbsp tahini (sesame seed paste, I use this one ) 1/2 garlic glove, peeled and grated or finely chopped Sea salt and pepper to taste Put a lid on and shake the jar vigorously until all ingredients are combined. Instructions Preheat the oven to 180C and line a baking tray with a baking paper. Cut the cauliflower in the bowl and mix three tablespoons of red sauce into it. Put the cauliflower florets on the baking paper and bake in the oven until tender. Cut the tomatoes into half and mix together with chickpeas in a bowl, mix into it olive oil and a little bit of salt for taste. When cauliflower is ready, remove from the oven and bake the tomatoes and chickpeas in the oven for 10 minutes. Toast the seed mix in a pan while the tomatoes and chickpeas are in the oven. To assemble the salad, lay the rocket leaves at the bottom, then add the cauliflower, chickpeas and tomatoes. Add three dollops of Greek yoghurt, sprinkle the mint on top of the Greek yoghurt. Then sprinkle the seeds and finally drizzle with a tablespoon salad dressing at the top. Serve. Enjoy!

If you’re looking for an easy, nutrient-dense breakfast or a satisfying snack between meals, this kefir glass is a fantastic choice. It’s rich in fibre, healthy fats, protein, probiotics, and antioxidants—without requiring any cooking. You can also tailor it to your needs and preferences, whether you’re after something light or more filling. It's a drink I have almost on a daily basis to support gut health and provide my body additional fibre and healthy fats. What’s in the Glass? This beautiful blend contains: Kefir – a fermented dairy drink packed with probiotics, protein, calcium, B vitamins, and vitamin K2. I rotate between two different unflavoured kefirs: Hellus containing specific gut-supporting lactic acid bacteria Lactobacillus fermentum ME-3, developed by scientists in Estonia and Gefilus, containing Lactobacillus rhamnosus GG lactic acid bacteria. You can also make your own kefir at home. Chia seeds, flaxseeds (linseeds), psyllium husk – great sources of fibre and plant-based omega-3s (ALA). They support digestion, balance blood sugar, and promote satiety. Sesame, sunflower, pumpkin seeds, pine nuts – rich in zinc, magnesium, selenium, vitamin E, and healthy fats. Goji berries – antioxidant-rich and a good source of vitamin C and beta-carotene. Cacao nibs – offer a natural chocolate crunch while providing magnesium and polyphenols. You can top it off with fresh or frozen berries for natural sweetness and an extra antioxidant boost. Why It’s a Great Option For those who struggle with heavy breakfasts, this is a gentle, lighter option that still keeps you full. You can add a scoop of protein powder (whey or any plant based protein- always check for the ingredients to avoid sweeteners and emulsifiers) to make it more balanced and sustaining. You can also add collagen to support gut, skin, hair, nails, joints, muscles and bones. If you didn't know, collages is the most abundant protein in our bodies. You can read more about different types of collagen our body needs and their sources from this article. Works perfectly as a mid-morning or mid-afternoon snack, especially when you need energy without a crash. You can read more about snacking in this article. It’s rich in healthy fats, supporting hormone health, brain function, and nutrient absorption. What to Keep in Mind While this is packed with nutrients, here are a few considerations: Many seeds contain phytic acid, which may slightly reduce the absorption of minerals like iron, calcium, and zinc. You can rotate seed types or soak them to reduce this effect. I typically soak the seeds in the kefir half an hour or so before drinking, but you can also soak the seeds in the glass of kefir in the fridge overnight to improve digestibility. It’s high in fibre, so make sure to drink enough water throughout the day to support digestion. If your diet has been fibre-poor, add only one type of seed at a time and slowly introduce other seeds It’s also energy-dense, so portion size matters. I typically use 200-250ml of kefir. Final Thoughts This kefir drink/pudding creation is an easy way to boost your nutrient intake and support gut health—whether as breakfast or a smart snack. It’s proof that healthy eating doesn’t have to be complicated. If you are struggling with weight issues, high cholesterol, high blood pressure, digestive issues, don't hesitate to reach out to me for personal nutrition counselling session(s) at info@katrinpeo.com.

Are you wondering how to eat in a way that leaves you feeling full and satisfied—without constant snacking or cravings between meals? And how can the right food combinations help you maintain stable energy and blood sugar levels throughout the day? One of the very first books I read about nutrition was Body Love  by Kelly LeVeque. She explains in a simple and practical way what happens to food when it enters your body—and how it influences your energy, mood, and hunger. One of her key concepts is the “Fab Four”: protein, fat, fibre, and greens . Including these four elements in every meal helps you stay full for 4–5 hours, reduces cravings, and supports your overall health. Let’s take a closer look at how each of these components works: Protein Protein is essential for keeping you full. It helps reduce the hunger hormone ghrelin  and increases the satiety hormone peptide YY , both of which tell your brain that you’ve eaten enough. It also supports the production of various neurotransmitters, for example dopamine , which play a role in motivation and satisfaction. Beyond that, protein provides the amino acids  your body needs to build and repair tissues, support immune function, and produce hormones and enzymes. Many protein-rich foods are also great sources of B vitamins  and minerals that help with energy metabolism and nutrient absorption. ➡️ Not getting enough protein may leave you reaching for more carbohydrates later in the day. Examples of good protein sources : eggs, chicken, turkey, fish, grass-fed beef, lentils, chickpeas, tempeh, tofu, Greek yogurt (if tolerated- not lactose intolerant), and protein-rich seeds like hemp, chia, and pumpkin seeds. I have written multiple articles on protein in my blog. Be sure to read those as well to get deeper understanding on protein, why we need it and how much we need it. Healthy Fats Fats have often been misunderstood, but they are absolutely essential for satiety, hormone production, brain health, and the absorption of fat-soluble vitamins (A, D, E, and K). Adding healthy fat to your meal helps slow digestion , which in turn stabilises blood sugar levels and keeps you feeling full longer. Fat also plays a role in supporting a calm nervous system and reducing cravings, especially for sugary foods. Examples of healthy fats : avocado, nuts and seeds, extra-virgin olive oil, coconut oil, ghee, butter from grass-fed cows, fatty fish like salmon and sardines, eggs, and MCT oil. Even a small piece of dark chocolate (70% cacao and above) can be a nourishing fat-rich treat. Read more on healthy fats here . Fibre Fibre is crucial for both gut health  and blood sugar balance . It feeds the good bacteria in your gut microbiome, supports digestion and regularity, and helps your body produce butyrate —a short-chain fatty acid known to reduce inflammation and protect against colon cancer. There are two main types of fibre: Insoluble fibre  doesn’t dissolve in water. It adds bulk to stools and helps promote regular bowel movements. It’s especially helpful in relieving and preventing constipation. ➡️ Sources include nuts, seeds, whole grains, vegetables (especially with skins), and potatoes. Soluble fibre  dissolves in water to form a gel-like substance. It helps lower cholesterol, regulate blood sugar, and slow down stomach emptying, which enhances nutrient absorption. Soluble fibre is fermented by gut bacteria, which can cause gas and bloating for some—so it’s best to increase these foods gradually and drink plenty of water alongside them. ➡️ Sources include oats, legumes, beans, chia seeds, flaxseeds, berries, and some vegetables. Fibre-rich foods to focus on : avocados, berries, coconut, figs (fresh or dried), artichokes, peas, Brussels sprouts, turnips, black beans, lentils, nuts, chia and flaxseeds, quinoa, bananas, oats, and beets. Click here to learn more about fibre, its importance for the body and different foods to consume. Greens Greens are nutritional powerhouses. They’re rich in phytonutrients , antioxidants , and fibre , and they help support detoxification, inflammation reduction, and gut health. Leafy greens also contain natural plant compounds  that feed beneficial gut microbes. Some even provide small amounts of resistant starch , a type of carbohydrate that resists digestion in the small intestine and instead feeds the good bacteria in your colon. Eating a variety of greens regularly supports your immune system, digestion, and even mental clarity. Great options include : spinach, kale, rocket, Swiss chard, broccoli, cabbage, parsley, coriander, beet greens, and microgreens . Final Thoughts When you include protein, healthy fats, fibre, and greens  in each meal, you create a satisfying plate that fuels your body, balances your blood sugar, and keeps cravings at bay. Over time, you’ll likely notice improvements in your energy, mood, digestion, and even sleep. And remember—it’s not about being perfect. It’s about building meals that nourish both your body and mind so you can feel satisfied, balanced, and supported throughout the day. If you're looking for personalised guidance to make your diet more balanced and tailored to your needs, feel free to reach out to me for nutrition counselling at info@katrinpeo.com . I’d be happy to help!

I learnt in my childhood that when you eat, you should ideally not eat meat together with starches or tomatoes together with sour cream. Back then it was not explained why it's not recommended to combine these foods. Having learnt more about it in recent years through my nutrition studies, I am sharing what I have learnt below. Certain food combinations can make digestion harder for some people due to differences in digestion rates, enzyme needs, and acid requirements. Most of all it's important for you to take notice how you feel after eating. If you feel bloated, if you feel gassy, if you experience pain- it could be that you are combining foods together that can cause these digestive discomforts for you. Nutrition is very bio-individual, what works for one person, does not necessarily work for the other person. Here are some smart pairings of foods backed by science: Food Pair Why It Works Example Iron + Vitamin C Vitamin C boosts absorption of non-heme (plant-based) iron Lentils + bell peppers or citrus. Fat + Fat-soluble Vitamins (A, D, E, K) Fat helps absorb these vitamins Carrots + olive oil Turmeric + Black Pepper Piperine in black pepper boosts curcumin absorption Golden milk with pepper Protein + Fiber Helps slow down glucose absorption and promotes satiety Chicken + quinoa + leafy greens Here are some combinations that might be best avoided if you have sensitive or slow digestion, have IBS (irritable bowel disease), have reflux or are prone to digestive discomfort: 1. Protein and Starch (e.g., Meat and Potatoes, Burger and Fries) Why : Proteins and starches require different enzymes and pH levels. Proteins need acidic conditions, while starches are best digested in a more alkaline environment. Result : Eating them together can slow digestion and lead to bloating or gas for some people. Tip : Try combining protein with non-starchy vegetables (like greens) instead, or eating starchy foods with vegetables separately. 2. Fruit with Other Foods (e.g., Fruit with Yogurt or Meat) Why : Fruits digest more quickly than most other foods, and if they’re combined with slower-digesting foods, they may ferment in the stomach. Result : This can lead to gas, bloating, or discomfort. Tip : Eat fruits alone, ideally 30 minutes before a meal, or as a light snack in between meals. Some fruits, like bananas, may combine better with other foods, but generally, fruits are digested best on their own. 3. Dairy and Meat (e.g., Cheeseburger, Creamy Meat Sauces) Why : Dairy and meat are both rich in protein and fat, which can be heavy on the digestive system. Dairy also requires specific enzymes, like lactase, which not everyone produces in sufficient amounts. Result : Digestive discomfort, such as gas and bloating, especially if you’re lactose intolerant. Tip : For better digestion, keep dairy and meat separate or enjoy small amounts to minimise potential discomfort. 4. Two High-Protein Foods (e.g., Bacon and Eggs, Meat with Beans) Why : Proteins take time and energy to digest, and eating two high protein foods together can overwork the digestive system. Result : This can lead to slower digestion and cause fatigue or bloating. Tip : Stick to one type of protein per meal, like eggs with vegetables or beans with rice. 5. Sugary Foods and Protein (e.g., Dessert After a Steak Dinner) Why : Sugary foods digest quickly, while proteins digest more slowly. When sugar is combined with protein, it may ferment in the stomach. Result : This can lead to gas, bloating, and slower digestion. Tip : Save sweet foods or desserts for at least an hour or two after a meal or enjoy them on their own to reduce digestive strain. 6. Water with Meals Why : Drinking a lot of water during a meal can dilute stomach acid, making it less effective at breaking down food. Result : This may slow digestion and lead to discomfort for some people. Tip : Sip small amounts of water if really needed, but for optimal digestion, it’s best to drink water 30 minutes before or after meals. 7. Fats and High-Sugar Foods (e.g., Ice Cream, Pastries) Why : Fats slow down the digestion of sugars, which can cause blood sugar spikes and make digestion sluggish. Result : This combination can lead to digestive discomfort, bloating, and an increased risk of weight gain over time. Tip : Enjoy high-fat foods separately from sugary treats, or consider options with natural sugars and healthy fats if desired. 8. Acidic Fruits and Starches (e.g., Oranges with Toast or Oatmeal) Why : Acidic fruits like citrus can interfere with the digestion of starches and make it harder for enzymes to do their job. Result : This can lead to fermentation and bloating. Tip : Enjoy acidic fruits on their own or combine them with proteins or leafy greens, which tend to pair better. General Tips for Better Digestion Eat Smaller Portions : Large meals can overwork the digestive system, so try to eat smaller, balanced meals throughout the day (2-3 main meals and 1-2 snacks in between if needed). Chew Well : Chewing thoroughly helps break down food and mix it with saliva, which aids digestion. Listen to Your Body : Everyone's digestion is different, so notice what combinations work best for you. While not everyone is affected by these combinations, being mindful of them may help improve digestion, reduce discomfort, and promote overall gut health. If you are looking to gain more knowledge around healthy eating, need support around your health goals, don't hesitate to contact me for nutrition counselling and health coaching at info@katrinpeo.com.   Learn more about my services here .

One of the best ways to support your gut health is to consume probiotic foods on a regular basis, whether it's by eating fermented vegetables like sauerkraut and kimchi , eating fermented soy, like tempeh, miso, natto, eating yoghurt or drinking fermented drinks like kefir, kombucha and kvass (you can find a recipe for beet kvass here ). I have been experimenting and making my own different fermented foods and drinks over the years, but it was my first time to try and make coconut water kefir. Why coconut water? Drinking the water of young coconuts is a really good way of getting in your electrolytes, especially if you are exercising or travelling in a warm client. Coconut water contains around 600mg of potassium, making it a high electrolyte drink. It also contains sodium, magnesium and calcium. Electrolytes are important for dehydration prevention, heart health and for blood volume, but also help with boosting energy, lowering cholesterol, increasing athletic performance, reducing cellulite etc. Do not confuse coconut water with coconut milk. Coconut milk is extracted from the flesh of the coconuts, it's thicker, more tense and sweeter. Coconut milk has also many health benefits (containing potassium, magnesium, folate, selenium, calcium, manganese), but should be consumed moderately due to its high calories and saturated fat content. Coconut water kefir is a good alternative for people who can't tolerate dairy and can't drink kefir made from from goat's or cow's milk. Coconut water kefir Ingredients 2 cups of coconut water 1 tbsp of kefir grains Instructions Pour the coconut water in the the jar (I used a simple jar with a lid). Add the kefir grains to the coconut water. I bought these from Amazon as I don't know anyone locally whom to ask the kefir grains from. Put a lit on the jar (I put it loosely so that air can escape if needed) and leave it to stand in a dark warm place (+21C to +25C) for 24-48h. I chose to go for 48h as I like my drink to have a stronger taste. Stir the liquid twice a day, so that the fermentation can take place equally in the liquid. After fermentation strain out the kefir grains from the coconut water with a cheesecloth. You can use the kefir grains immediately to start another batch of coconut water kefir. You can add some 100% juice of your choice to give it some more flavour or drink the coconut water kefir plain as it is. If you want to drink it chilled, leave it in the refrigerator for a little while. Enjoy!