http://www.urbod.co.uk/ info@urbod.co.uk Copyright 2012 2012-10-22T06:42:29+00:00 2012-10-22T06:42:29+00:00 Welcome to UrBod (your-bod) Nutrition. UrBod Nutrition are a team of highly professional nutritionists based in London. http://www.urbod.co.uk/index.php/nutrition_advice/recipe/spiced_spinach_and_apple_soup http://www.urbod.co.uk/index.php/nutrition_advice/recipe/spiced_spinach_and_apple_soup #When:06:42:29Z This spiced spinach and apple soup is a real winter warmer as the days get darker and colder in October. Perfect for lunch.Ingredients • 2 onions, peeled and chopped • 1 tbsp sunflower oil • 1 Bramley apple, peeled, cored and chopped • 600g fresh spinach, well washed and trimmed • 1 large potato, peeled and cubed • ½ tsp ground coriander • ½ tsp ground nutmeg • Zest and juice 1 lemon • 700ml vegetable stock • Season to taste Method 1. Cook the onions and potato in the oil for 2-3 minutes until just starting to soften. 2. Add the spinach and apple and cook for another 3 minutes. 3. Add the spices and lemon zest and juice and season well. 4. Add the stock and bring to the boil. 5. Simmer for 10-15 minutes until the spinach has wilted and the potatoes are tender. 6. Liquidise with a soup blender. 2012-10-22T06:42:29+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/recipe/simple_ways_to_enjoy_courgettes http://www.urbod.co.uk/index.php/nutrition_advice/recipe/simple_ways_to_enjoy_courgettes #When:08:44:03Z Sauteed Courgettes or Summer Squashes 1. Saute sliced courgettes or summer squashes in olive oil with some crushed garlic. 2. Toss and cook until golden on all sides. 3. Grind black pepper over. 4. Serve in the garlic oil, sprinkle with chopped parsley and coarse sea salt. Stuffed Courgette Flowers 1. Mix chopped cooked spinach with chopped tomato and some soft goat’s cheese. 2. Season with grated nutmeg, salt and pepper. 3. Spoon into courgette flowers. 4. Dip the flowers in batter; deep fry, then drain on kitchen paper. Ratatouille 1. Soften a chopped red onion and garlic clove with some sliced summer squashes, peppers, and aubergine in a little olive oil, stirring. 2. Add some skinned and chopped tomatoes, a little tomato puree and a splash of dry white wine. 3. Season. Add a pinch of sugar. 4. Cover, simmer gently, stirring occasionally, until tender. 5. Add some chopped basil. 2011-06-08T08:44:03+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/recipe/tomato_and_roast_garlic_soup_tomato_and_roast_garlic_soup http://www.urbod.co.uk/index.php/nutrition_advice/recipe/tomato_and_roast_garlic_soup_tomato_and_roast_garlic_soup #When:08:42:02Z This soup is absolutely delicious with full-flavoured, ripe, in-season tomatoes. Bear in mind it’s not supposed to taste like tinned tomato soup – this is the real thing – home made tomato soup, with roasted garlic & onions and fresh herbs. It’s got plenty of garlic in, but roasting it mellows the flavour.Ingredients • 1kg small, full-flavoured tomatoes • 1 bulb garlic • 1 tablespoon olive oil • 2 medium onions • 700ml vegetable stock or water • Handful basil, chopped • 2 tablespoons balsamic vinegar • 1 sprig fresh rosemary Method 1. Pre-heat the oven to 160 C. 2. Remove the tomato cores. 3. Put the tomatoes in a roasting pan and coat with the olive oil. Add the garlic bulb (whole) and the onions (whole). Roast for 40 minutes. Allow to cool slightly. 4. Put the tomatoes in a pan with the olive oil. Carefully scoop out the middle of the onions and add to the pan. Carefully squeeze the garlic out of the cloves and add to the pan. (This is messy!!!) 5. Add the stock, balsamic vinegar and rosemary sprig and simmer gently for 10 minutes. Remove the rosemary sprig. 6. Add the basil just before serving. 7. You can either serve this chunky-style or liquidise it. Notes:  Tomato And Roast Garlic Soup If you don’t want to roast the garlic, use 4 cloves, instead of a whole bulb 2011-05-18T08:42:02+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/recipe/asparagus_casserole_with_mushrooms_nuts_rice_and_chickpeas http://www.urbod.co.uk/index.php/nutrition_advice/recipe/asparagus_casserole_with_mushrooms_nuts_rice_and_chickpeas #When:08:38:06Z Ingredients • 1 bunch of asparagus • 2 large portabella mushrooms • 3 cloves of garlic, crushed • 1 medium sized onion or a couple of shallots, chopped • Sesame seeds, chopped walnuts and pumpkin seeds • Can of chickpeas • 200g long grain brown basmati rice, washed • Olive oil • Turmeric and paprika • a little salt and freshly ground black pepper • Lemon juice / balsamic vinegar Method 1. Cook the rice. 2. Meantime, snap the asparagus stems if the bottom bit is woody, then lightly steam them for about 8 minutes. 3. Whilst the asparagus is steaming, saute the garlic, onion and mushrooms over a medium flame, adding the spices, nuts and seeds after five minutes. 4. Continue sautéing for another two or three minutes, then tip in the chickpeas and heat through thoroughly. 5. Chop the asparagus into bite sized chunks, then add these and the sautéed mix into the cooked rice. 6. Mix thoroughly and season well, adding lemon juice or balsamic vinegar to taste. 7. Serve hot, perhaps with a dollop of plain soya yogurt and some fresh coriander leaves. 2011-05-04T08:38:06+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/recipe/cauliflower_and_lentil_dahl http://www.urbod.co.uk/index.php/nutrition_advice/recipe/cauliflower_and_lentil_dahl #When:08:32:57Z Ingredients • 1 onion, chopped • 1 clove garlic, chopped • 2.5 cm piece root ginger, grated • 4 tablespoons sunflower oil • 1 teaspoon ground coriander • 1 teaspoon ground cumin • 1/2 teaspoon turmeric • 75 g red lentils, ready to use • 300 ml vegetable stock • 2 tablespoons hot curry paste • 1 organic cauliflower cut into small florets • 300 ml coconut milk • 125 g frozen peas, thawed • 2 tablespoons chopped coriander • 1 tablespoon lemon juice Method 1. Heat about half of the oil in a saucepan and add the onion, garlic, ginger and dry spices and fry gently for 5 minutes. 2. Add the lentils, stir well and pour in the stock. Bring to the boil. Cover and simmer for 10 minutes. 3. Heat the remaining oil in a fry pan. Add the curry paste and fry gently for 3 minutes. 4. Add the cauliflower and stir-fry another 3 minutes. Remove from the heat. 5. Add the coconut milk and cauliflower to the lentils and return to the boil. 6. Cover and simmer for 10 minutes. 7. Stir in the peas, coriander and lemon juice. 8. Heat this through for 3 minutes. When the peas have become tender, it is ready to serve. You can also use broccoli instead of cauliflower and broad beans instead of peas, see what variations you can design. Serve with naan bread or long grain brown basmati rice 2011-04-05T08:32:57+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/recipe/purple_sprouting_broccoli_kale_stir_fry http://www.urbod.co.uk/index.php/nutrition_advice/recipe/purple_sprouting_broccoli_kale_stir_fry #When:08:53:24Z It uses purple sprouting broccoli and kale or dark-leafed cabbage or spinach because these are so rich in nutrients. It can easily be adapted to have a Japanese style, if you prefer.Ingredients • 100g curly kale (or cabbage, or spinach) • 200g purple sprouting broccoli • 150g mushrooms • 2 cloves garlic • 200g firm tofu (optional • 1 tablespoon vegetable oil • 3 tablespoons tamari or soy sauce • 1 teaspoon barley miso paste (optional • 1 tablespoon sesame seeds Method 1. Wash the kale and the broccoli. Dry well. 2. Slice the kale roughly and chop the broccoli into medium-sized chunks. 3. Peel & crush the garlic. Wipe any mud off the mushroom and chop it roughly. 4. Heat the oil in a wok until hot. Add the garlic and the mushrooms. Stir well and cook for 5 minutes, until the mushrooms are lightly browned and their juice has evaporated. 5. Chop the tofu into cubes (if using). Add to the pan and cook on a high heat for 3 minutes, stirring regularly, until it starts to brown. 6. Add the broccoli. Stir and cover for 3 minutes. 7. Add the kale. Cover for 2 minutes, until it starts to wilt. Remove the wok from the heat. 8. Mix the sesame seeds with the tamari (or soy sauce) and miso paste, if using. Add to the pan. Mix well. Serve immediately. 2011-03-28T08:53:24+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/recipe/mushroom_and_leek_pilaf http://www.urbod.co.uk/index.php/nutrition_advice/recipe/mushroom_and_leek_pilaf #When:08:49:48Z Preparation Time: 15 minutes Cooking Time: 1 hour Serves: 6 Ingredients • 1 1/4 cups low-sodium chicken broth • 1/4 cup chopped sun-dried tomatoes (not packed in oil) • 1 tbsp. olive oil • 8 oz. baby bella mushrooms, diced • 2 cups sliced leeks (white and pale green parts only) • 1 tbsp. chopped garlic • 3 cups freshly cooked orzo (rice-shaped pasta; about 1 1/3 cups uncooked) • 1/3 cup chopped fresh basil or 1 tablespoon dried • 2 tbsp. balsamic vinegar Method 1. Preheat oven to 350F. Oil 8 x 8 x 2-inch glass baking dish. Bring broth and tomatoes just to boil in heavy small saucepan. Remove from heat; let stand 10 minutes. 2. Meanwhile, heat oil in large non-stick skillet over medium heat. Add mushrooms, leeks and garlic. Cover skillet and cook until vegetables are tender, stirring occasionally, about 12 minutes. Remove from heat. 3. Mix in cooked orzo, basil, vinegar, tomatoes and broth. Season with salt and pepper. Transfer to prepared dish; cover with foil. 4. Bake pilaf until heated through, about 40 minutes. Serve hot. 2011-03-26T08:49:48+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/recipe/fresh_spinach_soup http://www.urbod.co.uk/index.php/nutrition_advice/recipe/fresh_spinach_soup #When:09:02:37Z Serves 4 Preparation Time - 10 Minutes Cooking Time - 40 Minutes Spinach soup makes an excellent starter or light lunch. The fresher the spinach the better the end result. Unlike most of my recipes I don't think there is a great degree of flexibility with this soup. I've tried experimenting with the ingredients without much success. You can substitute the shallots for onion and add a clove or half clove of garlic but it's hard to improve on this formula if you want a delicious spinach soup with a full authentic taste. Ingredients: • 2 shallots thinly sliced • 1 medium sized leek thinly sliced • 1 medium sized potato diced • 500g of fresh baby leaf spinach • 2 sprigs of fresh thyme or a heaped teaspoon of dry • 2 pints of water • Olive oil • Salt and pepper to taste Cooking Instructions: 1. Heat a splash of oil on a medium heat in a heavy bottomed pan, add the shallots, leek and potato and soften for five minutes. 2. Add the water, slowly bring to the boil, then simmer gently for about 30 minutes ensuring the soup doesn’t come to the boil. 3. Introduce the spinach, raise the heat slightly and stir continuously for four minutes, until all the spinach leaves are dark green and limp. 4. Turn the stove off and leave the soup to stand for fifteen minutes then blend the soup in a food processor until completely smooth. 5. Bring back to the stove and reheat until hot but don’t boil. 6. Add salt and pepper to taste. 7. Serve immediately with warm croutons and grated cheese 2010-10-21T09:02:37+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/food/spinach_spinacia_oleracea http://www.urbod.co.uk/index.php/nutrition_advice/food/spinach_spinacia_oleracea #When:20:07:46Z Spinach (Spinacia oleracea) belongs to the same family as beets and chard. Spinach is thought to have originated in south western Asia or Persia as a wild plant. It has been cultivated in China and many areas of Asia and the middle east for at least 2,000 years. A one cup serving of spinach has only 41 calories, but it very nutrient dense. It is an excellent source of vitamin K, carotenes, vitamin C and folic acid Spinach can be eaten raw or cooked. It is quick to cook, using just a small amount of water to boil. When cooked both spinach and chard wilt down considerably. Chard can be cooked in a similar way, but the stems need longer cooking than the leaves. Spinach can be used in lots of recipes including soups, quiches, curries, pates and soufflés. Why not try one of tasty seasonal recipes: Fresh Spinach Soup 2010-10-20T20:07:46+00:00 http://www.urbod.co.uk/index.php/urblog/urbod_corporate_health_team_invited_to_present_at_another_well_being_event http://www.urbod.co.uk/index.php/urblog/urbod_corporate_health_team_invited_to_present_at_another_well_being_event #When:20:47:46Z Well done to the Corporate health team at UrBod. We have been invited to present at world leading City of London based investment management business. The well being event will be at the end of September 2010. More details to follow watch this space. 2010-09-01T20:47:46+00:00 http://www.urbod.co.uk/index.php/urblog/urbod_corporate_health_team_well_being_workshops_in_the_city_of_london http://www.urbod.co.uk/index.php/urblog/urbod_corporate_health_team_well_being_workshops_in_the_city_of_london #When:08:57:49Z UrBod Nutrition Corporate health team have agreed another series of workshops with a second global investment bank. London Nutritionist and Head of Corporate Health team, Kenny Tranquille said that the financial industry seem to have made the health and wellbeing of their staff a priority. This means that UrBod are continuing to secure more contracts for corporate well being events within the City of London and and canary wharf.  We specialise in simple, sensible health advise for busy professionals that’s works and some companies are starting to realise that benefits of supporting employee health. 2010-07-30T08:57:49+00:00 http://www.urbod.co.uk/index.php/urblog/urbod_agreed_series_of_talks_with_major_global_bank http://www.urbod.co.uk/index.php/urblog/urbod_agreed_series_of_talks_with_major_global_bank #When:07:43:11Z We are please to announce that the UrBod Nutrition Corporate health team have agreed another series of workshops with a global investment bank to run over the autumn. Kenny Tranquille said that he was really pleased to secure another series of talks with this organisation. UrBod are continuing to secure corporate well being work and are helping support employers to improve the health of their staff. 2010-07-28T07:43:11+00:00 http://www.urbod.co.uk/index.php/urblog/introducing_another_new_team_member http://www.urbod.co.uk/index.php/urblog/introducing_another_new_team_member #When:09:14:26Z It's great news, we would like to introduce another new team member Lisa Chothia. Lisa is a Nutritionist & NLP (Well-being) Practitioner and will work in our London clinics. Lisa will form the third team member of the UrBod Corporate Health.You can read all about Lisa Chothia and her experience on her UrBod profile on the website. She is currently working on a weekly nutrition section for a company intranet and she is also researching corporate wellness packages as part of the UrBod Corporate Health team 2010-07-27T09:14:26+00:00 http://www.urbod.co.uk/index.php/urblog/introducing_a_new_team_member http://www.urbod.co.uk/index.php/urblog/introducing_a_new_team_member #When:20:00:49Z We are pleased to announce a new member of the UrBod Corporate Health team Sabra Ralph. We are very excited to have Sabra on board and look forward to working with her in the future.Sabra is an excellent practitioner who we have worked in the past and are really pleased she decided join the UrBod team. You can read more about Sabra Ralph. on our website. 2010-07-26T20:00:49+00:00 http://www.urbod.co.uk/index.php/urblog/urbod_nutritionists_in_victoria_london_sw1 http://www.urbod.co.uk/index.php/urblog/urbod_nutritionists_in_victoria_london_sw1 #When:14:03:15Z We are really excited to announce that we have secured a lovely new clinic location in central London in Victoria, SW1. Exact details to follow shortly. We are now taking bookings for August 2010. 2010-07-21T14:03:15+00:00 http://www.urbod.co.uk/index.php/urblog/urbod_nutritionist_in_the_news http://www.urbod.co.uk/index.php/urblog/urbod_nutritionist_in_the_news #When:15:20:19Z UrBod Nutritionist: Kenny Tranquille in a new article on the Wharf The article is all about arming your body to cope with the pressures of work - Wharf “The food you eat today is being used to build your future body. That begs the question - what are you making your future body out of?“ Full details wharf article with Kenny 2010-07-13T15:20:19+00:00 http://www.urbod.co.uk/index.php/urblog/our_values http://www.urbod.co.uk/index.php/urblog/our_values #When:23:04:33Z Before making a commitment, it can be helpful to understand what a company’s core values are.We are in the business of helping you to achieve great health. We recommend and use only the highest quality supplements to offer the best possible service. We don’t make any commission on supplements or tests. Small changes can make a big impact. Choice is all important. We want you to be completely happy with our service. If, after your first session, you are not 100% satisfied, we will provide a full refund. 2010-04-16T23:04:33+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/recipe/tangy_leek_and_ginger_soup http://www.urbod.co.uk/index.php/nutrition_advice/recipe/tangy_leek_and_ginger_soup #When:13:21:05Z Fantastic Leek recipe taken from the Grown in Britain Cookbook, published by DK. For further information, please visit http://www.dk.comServes: 4 Preparation time: 10 minutes Cooking time: 15 minutes 450g leeks (about 2 medium) 25g soya margarine 2 small cloves garlic, peeled and crushed 100g potato, peeled and diced 600ml light coloured vegetable stock 5–7 tbsp ginger wine, according to taste 6 tbsp soya cream Salt and pepper to taste, paprika to garnish Method: Remove any tough outer leaves from the leeks and top and tail. Leave as much dark green as possible.  Cut horizontally into thin slices, rinse well. Melt the margarine and gently sauté the leeks for 5 minutes until soft, then add the garlic and sauté for a further 30 seconds. Add the potato and stock. Bring to the boil then simmer for about 10 minutes. Remove from the heat and add 4 tbsp ginger wine and the soya cream. Liquidize until smooth, adding more ginger wine and seasoning if needed at the end. Return to the saucepan and gently heat without boiling, stirring all the time. Serve garnished with a sprinkling of paprika. 2010-02-22T13:21:05+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/food/when_are_leeks_in_season http://www.urbod.co.uk/index.php/nutrition_advice/food/when_are_leeks_in_season #When:12:21:03Z February is all about the Leek! When are Leeks in season? Amazing Leek Facts, Give me the Leek Nutrition Low downWhen are Leeks in season? Leeks are in season from September right through till March. Leek Facts Leeks or Allium ampeoprasum porrum to give them their full name are close relations to onions and garlic. Leeks were prized by the ancient Greeks and Romans for their beneficial effects upon the throat. It was the Romans who are thought to have introduced the Welsh to leeks. There are stories of welsh soldiers keeping leeks beneath their hats to differentiate themselves from the Anglo-Saxons in battle as far back as 620 AD. Leeks have a subtle flavour which can give depth to stews and soups. If you cook a leek for long enough it will just disappear, thickening and adding flavour. The white stalk is where the flavours are, but try and use as best of the green as possible. Leek Nutrition Low down Leeks are a good source of folic acid, vitamin C and B6. They are also a good source of dietary fibre and the minerals manganese and iron. 2010-02-22T12:21:03+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/data/Vitamin_A_Retinol_Beta_Carotene http://www.urbod.co.uk/index.php/nutrition_advice/data/Vitamin_A_Retinol_Beta_Carotene #When:12:35:21Z Main functions Vitamin A is necessary for the function of light-sensitive nerve cells (photoreceptors) in the eye’s retina.Therefore Vitamin A is essential normal and night vision.  It also helps keep the skin and the lining of the lungs, intestine, and urinary tract healthy and is essential for immune function, carotenoids, such as beta-carotene, are pigments in vegetables that give them their yellow, orange or red color. How much do I need? Vitamin A is a fat-soluble vitamin. This means you don’t need it every day because any of the vitamin your body doesn’t need immediately is stored for future use. You should be able to get all the vitamin A you need from your daily diet. This is: 0.7 mg a day for men 0.6 mg a day for women Good Food Sources Milk, cheese, eggs, liver, oily fish, taramasalata, beta carotene(and other caroteniods) green, yellow & orange fruits & vegetables and fruit, especially carrots, tomatoes, mangoes, apricots sweet potato, spinach, apricots, peach, parsley, spinach pumpkin, tomato puree, cantaloupe melons and broccoli, kale,brussels sprouts, butternut squash. Potential deficiency signs & symptoms Dryness, itching, tiredness & redness of the eyes; Poor night vision, gradual loss of sight; Dry, rough, itchy skin with rash, acne, boils; Dry, brittle hair and nails, scaly scalp; Loss of sense of smell, taste and appetite; Defective teeth and gums; Poor growth; Fatigue; Headaches; Anaemia; Increased vulnerability to infections, skin infections; Impaired reproduction and fertility. What might happen if you take too much? Some research suggests that having more than an average of 1.5mg per day of vitamin A over many years may affect your bones and make them more likely to fracture when you’re older.   2009-12-18T12:35:21+00:00 http://www.urbod.co.uk/index.php/nutrition_advice/food/brussels_sprouts_whats_good_to_eat_in_december http://www.urbod.co.uk/index.php/nutrition_advice/food/brussels_sprouts_whats_good_to_eat_in_december #When:16:51:50Z When is the best time to eat Brussels sprouts? Brussels sprouts facts. What's the nutrition low down on Brussels sprouts? When is the best time to eat Brussels sprouts? September through the February are when Brussels sprouts are in season. Traditionally they are thought to be best after the first frost. Brussels sprout Facts? According to a survey in 2002, Brussels sprouts were voted our most hated vegetable, which we think is a bit harsh on the little green fellows. This may be due to them being overcooked which releases sulphur compounds in the vegetables that give it an unpleasant smell or just the memories of school dinners. Brussels sprouts are thought to originate in the late 1500s near Brussels ( of course) in Belgium. Brussels sprout Nutrition Low down? Brussels sprouts are an excellent source of folic acid, vitamin C, vitamin K and beta carotene. They are also a good source of vitamin B6, vitamin B1 (thiamine) and potassium.   A to Z Index, A to E 2009-12-10T16:51:50+00:00 http://www.urbod.co.uk/index.php/urblog/new_website_for_london_nutritionists_urbod_nutrition http://www.urbod.co.uk/index.php/urblog/new_website_for_london_nutritionists_urbod_nutrition #When:20:19:11Z We would just like to thank the team at www.divine-creations.com for all their hard work on our new website. 2009-12-02T20:19:11+00:00