The low-down: While writing nutrition plans, registered nutritionist Jennifer Medhurst noticed that no matter what aspect of a client’s health she was addressing, the advice would often be underpinned by the same set of established scientific principles. In her new book, The Imperfect Nutritionist, she shares 70 recipes and outlines the seven principles that she considers to be the backbone of any healthy diet.
The Seven Principles of Healthy Eating
> Focus on whole foods
> Be diverse
> Factor in fats
> Include fermented, prebiotic and probiotic foods
> Reduce refined carbohydrates
> Know your liquids
> Eat mindfully
Thumbs up: Each principle gets its own chapter, broken down into bite-sized nuggets of insightful information with helpful tips throughout.
Need to know: The Imperfect Nutritionist is a good bet if you’re looking for an evidence-based approach to improving your diet and boosting your gut health, immune system, energy levels and sleep quality. While the recipes aren’t exclusively plant-based, there are plenty of vegan and vegetarian options, such as this flavour-packed curry.
Spiced chickpea coconut curry (Serves two)
The Imperfect Nutritionist features 70 recipes to inspire a sustainable and enjoyable way of eating
Ingredients
extra virgin olive oil, for frying
1 onion, diced
2 tablespoons fresh coriander, diced
4 garlic cloves, crushed
25g (1oz) fresh ginger, skin on and grated
400g (14oz) can chickpeas, rinsed and drained
2 medium carrots, skin on and sliced into half-moons
1 red pepper, sliced
1 teaspoon ground turmeric
1 teaspoon ground cumin
½ teaspoon chilli flakes
1 teaspoon garam masala
400ml (14fl oz) can coconut milk
salt and pepper
Toppings
fresh coriander
red onion, thinly sliced
juice of 1 lime
To serve
Serve with brown rice, quinoa or naan
Method
1. Heat a pan over a medium–high heat and add some extra virgin olive oil. Add the onion and cook for 5–10 minutes until translucent and golden around the edges.
2. Add the coriander, garlic and ginger and cook for about 30 seconds until fragrant.
3. Next, add the chickpeas, carrots and red pepper, and cook for about 2 minutes, stirring occasionally.
4. Stir in the ground turmeric powder and cumin, chilli flakes and garam masala, and cook for 30–45 seconds.
5. Stir in the coconut milk, season with salt and pepper, then bring to a simmer and cook for 10 minutes, stirring occasionally.
6. Top with coriander, red onion and fresh lime juice. Serve with brown rice, quinoa or naan.
The Imperfect Nutritionist by Jennifer Medhurst is published by Kyle Books (£25)
Photography by Nick Hopper
