Salad Jars

Salad Jar

Salad jars a fun and quirky on-the-go lunches, great to take to work, to the park, on picnics or just to carry around to pick from at your leisure.

There are hundreds of different salads to be enjoyed from leafy greens to chopped vegetables and grilled fruit.  As the combinations are endless – there are bound to be recipes enjoyed by even the fussiest member of the family!

Omelette Pizzas


2 Eggs
1 tbs Tomato Puree / Passata
1 pinch Salt
2 pinch Black Pepper
1 pinch Oregano
1 Tomato (sliced)
1 handful Rocket leaves
1 handful chopped ham/chicken
1 pinch Parmesan shavings
Splash of Olive Oil


  • Beat the eggs until blended well
  • Add the salt and pepper
  • Pour into a pre-heated frying pan
  • Cook until firm around the outer edges, then carefully flip over
  • Spread a layer of tomato puree or Passata over the cooked side
  • Liberally sprinkle with Oregano
  • When the underside is golden brown, transfer to a plate. Add the rocket, the tomato slices and ham/chicken
  • Top with Parmesan shavings, a little black pepper and a drizzle of olive oil

Coconut, Strawberry & Pineapple Smoothie


  • 1 cup Coconut Milk
  • 1/2 cup Fresh Strawberry Halves
  • 1/2 cup Pineapple Chunks
  • 1/4 cup Ice Cubes or Crushed Ice
  • 1 tsp Honey, Sugar or Sweetener (as per personal taste)


  1. Pour coconut milk & ice into blender
  2. Blitz until combined
  3. Add fruit
  4. Blitz until smooth
  5. Add honey, sugar or sweetener  as per taste
  6. Serve immediately whilst fresh

Pomegranate, Walnut & Feta Salad


  • 2tbsp Virgin Olive Oil
  • 1tbsp Red Wine Vinegar
  • 1tsp Sweetner
  • 2tbsp Chopped Dill
  • 2 Baby Gem Lettuces (Separated into leaves)
  • 1/2 Pomegranate (Separated into seeds)
  • 100g Rocket
  • 1 Cucumber (Diced)
  • 1 Red Onion (Thinly Sliced)
  • 30g Chopped Walnuts
  • 100g Feta Cheese (Diced)


  1. Combine the oil, dill, vinegar and sweetener in the bottom of a mason jar.
  2. Alternately layer lettuce leaves, rocket, onion and cucumber over the dressing.
  3. Place the cheese and walnuts on the leaves, finally adding pomegranate seeds.
  4. Replace the lid and shake contents well.
  5. Serve either with crusty bread, or as a side dish

Grilled Nectarine & Parma Ham


  • Roughly sliced nectarines, grilled.
  • Slices of Parma ham
  • Handful of rocket
  • Handful of watercress
  • Roughly chopped buffalo Mozzarella
  • Toasted almonds
  • Generous drizzle of extra-virgin olive oil


  1. Drizzle the olive oil in the base of the jam jar.
  2. Alternate layers of watercress and rocket
  3. Sprinkle with almonds and Mozzarella
  4. Loosely layer the Parma ham
  5. Finish with slices of nectarine.
  6. Ensure that the layers are not too compact.
  7. Place the jam jar lid and shake to ensure the oil coats through the layers.
  8. Enjoy with crusty bread.


It’s Mint!

Mint Leaves

Mint is everybodies firm favourite in one guise or another.  Peppermint and Spearmint maintain the top spot as the best loved, however, there are hundreds of varieties of mint, some less common than others.  But what are the health advantages of this herb garden staple?

  • The Roman’s seemed to know a thing or two about this precious little plant, back in the day, as a result they were responsible for introducing it to Britain.  They recognised, even then, the medicinal properties found in its lush green foliage, using it as a cooking ingredient to relieve digestive problems and as early mouth wash to freshen their breath.
  • Mint has antiseptic attributes when applied as an oil and is often applied on skin as a recognised treatment for acne.
  • If mint is eaten as an appetizer it is known to aid digestion throughout the meal. The smell alone is potent enough to trigger the production of saliva and digestive fluids which, in turn, are capable of fat into burnable energy.
  • Similarly, it is a highly effective treatment for motion sickness, as well as alleviating bouts of nausea when taken as peppermint tea.
  • Mint oil has been used for generations as a soothing treatment for breastfeeding mothers. When applied to the nipples, it helps repair the cracked and damaged skin and is soothing if the skin is chapped.
  • Due to its natural soothing properties, if rubbed onto the forehead, temples or sinus, mint is capable of soothing headaches.
  • Mint oil is effective in the treatment of the common cold.  Not only is it a recognised decongestant, but also can soothe a sore throat and work as a relaxant on the chest, bringing relief from coughing and asthma.
  • Aromatherapists recommend peppermint oil to lift a low mood, actuate alertness and cognitive function.
  • The antiseptic qualities found in mint are useful for treating insect stings and bites and, like citronella oil, is an effective insect repellent.
  • Finally, peppermint oil liberally doused over cotton wool works as a potent, and pleasant smelling vermin deterrent.

Because it has such variable uses, demand for peppermint oil is increasing.  Larger supermarket chains often stock branded oils.  In addition, pharmacies such as Lloyds or boots would not only stock the oil, but will also be able to offer useful advice.  Likewise, high street herbalists, like Holland and Barratt, would have varying types of oil product and be able to offer useful treatment advice.


Coconuts: The Original Superfood!

Coconut half with milk

Originally thought of as exotic, the humble coconut is fast becoming lauded by health and fitness obsessives as the ultimate superfood. The coconut is considered by many to be the ultimate food, even pertaining to have its very own research institution in the US!  Scientists believe that all good diet plans should include a form of coconut oil, so what are the benefits of this tropical, holiday-scented seed?  Here we examine just a few of the many facts surrounding this often over-looked food.

  • The flesh from inside a coconut, when ground down, is the perfect substitute for flour and is completely gluten free.
  • Coconut oil contains fatty acids capable of stopping the body from believing it needs sustenance, ultimately reducing feelings of hunger and our need to eat.
  • Coconut is proven to provide a sharp energy boost and is even known to relieve symptoms of clinical fatigue.
  • Scientifically proven to produce good cholesterol, ultimately protecting against heart disease when supplemented in the right quantities.
  • Coconut benefits weight loss by containing fats that are renowned for speeding up metabolism.
  • By slowly releasing sugars into the blood stream, raw coconut benefits diabetics by aiding the production of insulin and reduces sugar cravings.
  • Coconuts are proven to aid the immune system, containing antibacterial and antiparasitic qualities.
  • Dentists believe that the antibacterial nature of the oils found in coconuts fights the bacteria responsible for tooth decay.
  • Coconut oil is proving useful in the fight against Neuro-disorders, i.e. Alzheimers, Parkinsons Disease, even strokes.

The Coconut Research Centre in the US states that all the best diet plans should look to introduce between one to three teaspoons of coconut oil a day, claiming it is, by far, the healthiest oil on the planet!




What are the health benefits of Lemons?


˙12 Health Benefits of Lemon Water

As well as being a refreshing drink, lemonade has many health benefits.

Containing healthy properties and compounds found in citrus fruits, vitamins, minerals and healthy elements including Vitamin C, Vitamin B6, Vitamin A, Vitamin E, Iron, Magnesium, Potassium, Vinc, Protein, and Riboflavin.  Citrus is proven to contain antioxidants, super ingredients that scientists understand works as a toxin to cancer cells.

Due to its natural antibacterial and antiviral properties, drinking warm, pre-boiled water with half a lemon squeezed in, unlocks a whole spectrum of health benefits including:

  • Being a proven boost to the immune system.
  • Vitamin C is known to relieve the symptoms of the common cold.
  • Kick starts stomach acids to aid digestion and bring relief to digestion complaints and constipation.
  • Lemon juice contains powerful Antibacterial properties.
  • It is a natural diuretic, working to flush toxins from the body.
  • Helps to maintain healthy eyesight and keep eyes healthy.
  • It is known to perform Liver detoxification
  • Is an excellent skin exfoliator.
  • The potassium levels help prevent blood pressure problems.
  • It is a traditional recipe for breaking fevers when taken with honey.
  • It is known for reducing inflammation and useful for inflammatory diseases.
  • A useful supplement for balancing the PH levels in the body.

Is Coffee Healthy For You?


Very often, the views on the health benefits of coffee are conflicting.
How can it be healthy when people often report feeling jittery after drinking coffee, or develop headaches, restlessness even palpitations?

Many scientific studies have linked coffee with a plethora of health benefits, alongside the famous stimulating ‘kick’ that first cup generates when it hits your veins!

Is coffee or ‘decaf’ coffee healthy?

  • Coffee is known to heighten energy levels, increase reaction time and can produce a marked improvement in physical performance!
  • Coffee also contains antidepressant qualities, proven to lift moods as well as improving general cognitive function.
  • Research has shown that a cup of coffee provides four times the health benefits of a cup of green tea.
  • A serving of plain black coffee with nothing added to it contains zero calories.
  • Coffee beans contain a high quantity of vitamins and supplements including vitamin B2, vitamin B3, vitamin B5, Riboflavin, Potassium and Magnesium.
  • Scientific studies highlight the many health benefits including decreased risk of Type II Diabetes, Asthma, Gallstones, Alzheimers, Dementia and Parkinson’s Disease, as well as being proven to help burn off fat.

However, to take advantage of these health benefits, coffee must be of a decent quality and enjoyed in moderation, which translates to between 2 – 4 cups of coffee a day. The addition of sugars, sweeteners, syrups and artificial creamers diminish the health benefits of the coffee greatly.