Fitness Tips, Recipes and Updates | Rushcutters Health Blog

Indian butternut squash curry

Serves 5 Ingredients 200g brown basmati rice 1 tbsp olive oil 1 butternut squash, diced 1 red onion, diced 2 tbsp mild curry paste 300ml

Healthy egg & chips

Serves 4 Ingredients 500g potatoes, diced 2 shallots, sliced 1 tbsp olive oil 2 tsp dried crushed oregano or 1 tsp fresh leaves 200g small

Double bean & roasted pepper chilli

Serves 8 Ingredients 2 onions, chopped 2 celery sticks, finely chopped 2 yellow or orange peppers, finely chopped 2 tbsp sunflower oil or rapeseed oil

Chia & almond overnight oats

Serves 4 Ingredients 200g jumbo porridge oats 50g chia seeds 600ml unsweetened almond milk, plus 8 tbsp 2 tsp vanilla extract 125g punnet raspberries 100g

Cauliflower, paneer & pea curry

Serves 4 Ingredients 2 tbsp sunflower oil 225g pack paneer, cut into cubes 1 head of cauliflower broken into small florets 2 onions, thickly sliced

Butternut squash soup with chilli & crème fraîche

Serves 4 Ingredients 1 butternut squash, about 1kg, peeled and deseeded 2 tbsp olive oil 1 tbsp butter 2 onions, diced 1 garlic clove, thinly

Breakfast Naans

Serves 2 Ingredients 1 tbsp vegetable or sunflower oil 2 eggs 2 small naan breads 4 tbsp low-fat cream cheese 2 tbsp mango chutney 1

Breakfast burrito

Serves 1 Ingredients 1 tsp chipotle paste 1 egg 1 tsp rapeseed oil 50g kale 7 cherry tomatoes, halved 1/2 small avocado, sliced 1 wholemeal

Avocado & strawberry smoothie

Serves 2 Ingredients avocado, stoned, peeled and cut into chunks 150g strawberry, halved 4 tbsp low-fat natural yogurt 200ml semi-skimmed milk lemon or lime juice,

Akoori (Indian scrambled eggs)

Serves 4 Ingredients 1 tbsp butter 1 small red onion, finely chopped 1 green or red chilli, deseeded and finely chopped 2 garlic cloves, crushed

The efficacy of probiotics: An evidence-based review

by Ben Assaf Probiotics have been a popular supplement for many years, with people taking them to improve their gut health, boost their immune system,

How to identify food intolerances

By Ben Assaf If you’re experiencing symptoms such as bloating, gas, diarrhea, or constipation, you may be wondering if you have a food intolerance. Food

The Benefits of Cruciferous Vegetables

By Ben Assaf Cruciferous vegetables, such as broccoli, cauliflower, kale, and Brussels sprouts, are packed with nutrients and are considered to be some of the

Simple Ways to Decrease Gut Inflammation

By Ben Assaf Gut inflammation is a common problem that can cause a variety of symptoms such as abdominal pain, bloating, and diarrhea. It can

5 Blood markers that you should understand and monitor

By Ben Assaf When it comes to maintaining good health, monitoring certain blood markers can be an important tool. These markers can give you a

3 ways to curb your negative thoughts

By Ben Assaf Negative thoughts can be incredibly detrimental to achieving our goals. They can hold us back from taking action, make us doubt ourselves,

High protein omelette recipe

Here is a recipe for a high protein omelette that is easy to make and packed with nutrients: Ingredients: 2 large eggs 2 egg whites

10 advantages of Vitamin D

Vitamin D is a crucial nutrient for maintaining overall health and well-being. Often referred to as the “sunshine vitamin,” it is produced by the body

5 tips to reduce food cravings

By Ben Assaf Food cravings can be a major challenge for many people, and they can make it difficult to stick to a healthy diet.

Spinach falafel & hummus bowl

Serves 4 Ingredients 150g baby spinach 1⁄2 cucumber, sliced 1 red onion, finely sliced 4 wholemeal pittas, toasted, to serve For the falafel 150g baby

Brain fog and how to avoid it

By Ben Assaf Brain fog is a term used to describe a feeling of mental fatigue, confusion, or lack of focus and concentration. It can

Spicy chicken & avocado wraps

Serves 4 Ingredients 1 chicken breast (approx 180g), thinly sliced at an angle generous squeeze juice 0.5 lime 1/2 tsp mild chilli powder 1 garlic

Healthy tikka masala

Serves 4 Ingredients 1 large onion, chopped 4 large garlic cloves thumb-sized piece of ginger 2 tbsp rapeseed oil 4 small skinless chicken breasts, cut

Healthy pancakes

Makes 10 – 12 Ingredients 50g self-raising flour 50g wholemeal or wholegrain flour 2 small eggs, separated 150ml skimmed milk berries and low-fat yogurt or

Healthy banana bread

Cuts into 10 slices Ingredients low-fat spread, for the tin, plus extra to serve 140g wholemeal flour 100g self-raising flour 1 tsp bicarbonate of soda

Easy turkey burgers

Makes 8 Burgers Ingredients 2 tbsp olive oil 1 large onion, finely chopped 2 garlic cloves, crushed 85g porridge oats 450g/1lb minced turkey 100g dried

Easy chicken stew

Serves 4 Ingredients 1 tbsp olive oil 1 bunch spring onions, sliced, white and green parts separated 1 small swede (350g), peeled and chopped into

Curried chicken & new potato traybake

Serves 4 Ingredients 8 chicken drumsticks 3 tbsp olive oil 1 tsp garlic paste 1 tsp ginger paste 1 tsp garam masala 1 tsp

Cumin roast veg with tahini dressing

Serves 4 Ingredients 3 large carrots, roughly chopped 3 peeled raw beetroots, roughly chopped 1 sweet potato, sliced 3 red onions, cut into wedges 250g

Bombay potato frittata

Serves 2 Ingredients 4 new potatoes, sliced into 5mm rounds 100g baby spinach, chopped 1 tbsp rapeseed oil 1 onion, halved and sliced 1 large

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