High cocoa dark chocolate
Contains the powerful chemical Phenylethylamine (PEA), which is a chemical that is naturally released in our brains when we fall in love. Eating this simple ingredient can certainly shift our mood in the right way.

Chilli
Chillies contain a powerful chemical called capsaicin. This is the spicy compound that gives it its burning heat. This chemical can enhance circulation to the extremities by widening blood vessels. This will make sure that blood is flowing to all the right places.

Pine nuts
Pine nuts are very high in the mineral zinc. This is important for the production of testosterone, the hormone that makes it all happen.

Basil
The essential oils in basil, that are responsible for its wonderful fragrant aroma, are believed to be natural mood enhancers, adding to the feel good factor.

Celery
This unlikely vegetable is loathed by many, but may actually be a valid part of the aphrodisiac armory. This is because it contains a chemical called androsterone, which is a naturally occurring substance, known to stimulate arousal.

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To buy ‘The Clear Skin Cookbook’ CLICK HERE

Dale is about to undertake ‘The Clear Skin Tour’, where he will be doing various dates across the country, showcasing his new book – ‘The Clear Skin Cookbook’. The tour will consist of a series of cookery demo’s, book signings, and talks. Come along, meet Dale, and have chance to ask him any questions, have a chat, and enjoy the events whilst being fed some great healthy food. Below are the dates we have so far and we are adding more all the time, so check back for updates.

Friday 18th of May – ‘Planet Organic, Devonshire Square, London. 11am

Dale will be doing a cookery demo showcasing dishes from ‘The Clear Skin Cookbook’.

Saturday 19th May – ‘Planet Organic, Westbourne Grove, London. 11am

Dale will be doing a cookery demo showcasing dishes from ‘The Clear Skin Cookbook’

Wednesday 23rd May – ‘The Nutricentre, 7 Park Crescent, London. 7pm

Dale will be doing a free talk at the Nutri Centre Bookshop.

Wednesday 30th May – ‘Real Foods’ 37 Broughton Street, Edinburgh. 7pm

Dale will be doing a cookery demo showcasing dishes from ‘The Clear Skin Cookbook’

Thursday 31st May – ‘Hanover Health’, 40 Hanover Street, Edinburgh.

Dale will be doing a cookery demo showcasing dishes from ‘The Clear Skin Cookbook’

Saturday 23rd June – ‘Waterstones’, High Street St Neots

Book signing + Meet & Greet.

Wednesday 27th June – ‘Grassroots’ 20 Woodlands Road, Glasgow

Dale will be doing a cookery demo showcasing dishes from ‘The Clear Skin Cookbook’

Thursday 5th July – ‘Greenlife’, Totnes

Dale will be doing a cookery demo showcasing dishes from ‘The Clear Skin Cookbook’

Saturday 14th July – ‘Healthzone’, wimbledon.

Dale will be doing a cookery demo showcasing dishes from ‘The Clear Skin Cookbook’

Look out for more dates to follow.

One of the major things that bothers me, is that from time to time I get placed in the ‘alternative medicine’ crowd, and sometimes get scrutinised as being some kind of whacko with a cauldron. I have to be very clear that I have no belief or interest in the whole concept of alternative medicine. I used to, but times have changed as my education continued. As far as I am concerned, there are many facets of health care. If somebody is sick and they require drugs, then they require drugs. End of story. However, that doesnt mean that there isnt also much that they can do for themselves. Lets use high blood pressure as an example. If someones blood pressure is very high, then they are at absolute genuine risk of more serious cardiovascular events, as the increased pressure will greatly increase the risk of endothelial damage which can lead to the beginnings of atheroma, thrombus formation, or indeed the rupture of any unstable plaques that may be present in their vessels. This isnt fantasy, or theory, or a nice idea. This is fact. It is pathophysiology that we understand inside and out. As such, medications that decrease pressure and take the burden off the cardiovascular system will save lives. Period! Now, at the same time, the individual has to get off of their butt and make some changes. Intakes of sodium, saturated fatty acids, glycaemic values of food need to change. Improved intakes of other nutrients can certainly counter certain pathophysiological changes. Flavonoids causing an increase in endothelial dependent vasodilation is a perfect example. Reducing sodium intake, increasing omega 3 fatty acids and reducing bad fats to reduce vasoconstrictive eicosanoids etc. All these things have been documented and understood. We know enough about the impact of food and nutrients on physiology to see that there is a valid place for the use of food in personal management of illness.

The problem seems to arise, in my opinion, when we have a polarised all or nothing type of approach to treatment. Again, using the hypertension model above, if someone were to just pop a pharmaceutical pill and still spend every night in the pub and the takeaway, then their capacity to get better is limited. On the same note, if someone has serious hypertension, and they decide that they just want to eat more greens, then likewise, they will only have a certain degree of success in managing their issues (although mild hypertension in my opinion is better treated with diet and lifestyle changes in the long run, im talking serious here). One thing in isolation is only going to have a narrow spectrum of benefit. If it is a drug then we may get a reduction in angiotensin 2 epression which will indeed impact upon vasoconstriction. If we eat more greens then we will be taking in more magnesium that can be vasodilatory. On their own – narrow effect. Bring the two approaches together, then the broader the therapeutic spectrum. If we accept that there are many elements to what we can do to get better, then we are in a better position to return to good health. With proper medication from your GP, education as to what foods are best to increase, what are best to avoid, exercising regularly, managing stress and tension etc – we create a far more effective therapeutic picture.

That is where I feel that my role is. To look at the science regarding what foods can be useful during specific physiological events, what dietary changes we can make when faced with health challenges, and then combining it with my culinary skills to actually create something practical that people can use in their day to day life. Still enjoying their food, knowing that what they are doing is relevant to their health concerns. Its not about alternatives, its not about false promises or miracle cures, its about giving some simple and enjoyable tools to move towards better heath, with a full belly and a smile on our face.

Ingredients

1 Can of cannelini beans – drained

1 Can of Butter beans – drained

2 cloves of garlic – finely chopped

2 large handfuls of curly kale – coarsely shredded

2 tablespoons of grated parmesan cheese

Sea salt to taste

Method

Add the chopped garlic to a pan, with a little olive oil and a good pinch of sea salt, and place on a high heat.

Allow the garlic to begin to brown, giving a deep smoky flavour.

At this stage, add in the beans and the kale, and saute for several minutes, until the kale has softened.

Stir in 1 tablespoon of the parmesan, allowing it to melt through the beans and kale.

Once served, top with remaining parmesan.

Medicinal Properties

Beans – are not only wonderful sources of protein, they are also incredibly good for the heart and cardiovascular system. This is because of their high fibre content. One of the way that cholesterol enters our blood stream, is vie the gut. This isnt from the food that we eat, it is actually cholesterol that has been made in the liver, and sent out to the gut to be absorbed into our blood stream. This isnt all bad, but we need to keep it under control. One of the ways we can do that is to increase our intake of high fibre foods (such as beans). These foods help to keep everything moving in the digestive tract, and help to carry away cholesterol from the gut, before it gets chance to absorb. Beans are also very high in specific types of sugars that come into the bracket of being ‘prebiotics’. These sugars are actually food for the good bacteria that lives in the gut. When the bacteria feed on these sugars and ferment them down, it helps the bacteria to reproduce, strengthening gut flora, and also causes the bacteria to release a host of beneficial compounds as a byproduct, which then improve many aspects of digestion.

Garlic – is almost a universal medicine, with benefits that extend to almost every body system, in every conceivable context. Garlic is really noted for its impact on heart health. The sulphur based chemicals that garlic is so rich in, have been shown to have a beneficial effect upon cholesterol levels – helping to lower LDL. Garlic is also dynamite for the immune system. The strong smelly oils in garlic, that linger on our breath, are like napalm for bugs and viruses that lurk in our respirator tract.

This gorgeous dish is perfect for these cold winter months, as it is packed to the hilt with nutrients that can help uplift your mood and take the edge of those dreaded winter blues. 

1 Salmon fillet

2 Handfuls of torn curly kale

1 clove of garlic – finely chopped

1 teaspoon of toasted sesame oil

1 tablespoon of Chinese Oyster Sauce

Start by roasting the salmon. Place the fillet on a sheet of foil or baking parchment, place on a baking tray, and bake at 200 for 15-20 minutes.

When the salmon is nearly ready, start on the greens. Add a little olive oil to a pan, and saute the kale until it turns a bright vivid green and starts to soften. Throw in the chopped garlic, and sesame oil, and stir fry for another minute. Stir in the oyster sauce, and it is ready to serve.

Properties

Salmon

Salmon is packed with the mighty omega 3 fatty acids. These vital compounds are essential for almost every single body system. Vast amounts of research have shown that omega 3 fatty acids, particularly the marine derived EPA and DHA, can have a positive impact upon mood. They can actually improve the rate of production of ‘feel good’ neurotransmitters in the brain, such as serotonin. They also make our nerve cells much more receptive to the signals sent by these feel good chemicals. Omega 3 fatty acids are also great anti-inflammatories, and essential cardiovascular protectors to boot!

Kale

Kale is one of my favourite greens ever. It is packed with the mineral magnesium. Dense green vegetables contain a lot of chlorophyl. Magnesium is one of the key components in chlorophyl. So, in short, the greener the veggie, the more magnesium it contains. Magnesium is known to be a vital component in the production of neurotransmitters (so works synergistically with Omega 3 fatty acids). Magnesium is also a powerful muscle relaxant, so if we are feeling tense and wound up (who isnt in England in January), then magnesium can make us feel a little more laid back.

Garlic

This is an essential ingredient at this time of year, because it is a wonderful protector against colds and bugs. The potent volatile oils in garlic – those things that make us smell like Buffy the Vampire Slayer’s inside pocket, are key to its antiviral activity. these oils can only leave the body via the breath. As they do so, they can kill bugs and viruses that are hanging around on the mucous membranes of the upper respiratory tract, waiting to cause trouble.

These little seasonal lovelies are highly addictive. I have polished off a tray of them in a couple of days! Good job they are the healthy side of naughty!

175g porridge oats

75g coconut flour

100g coconut sugar

100g melted coconut oil

2 tablespoons of pumpkin seeds

2 tablespoons of dried cranberries

zest and juice of 1 large orange

4 eggs 

1 jar of low sugar mince pie mincemeat

Preheat oven to 200.

Start by combining the coconut flour, porridge oats, coconut sugar, seeds, and dried fruit in a bowl and mix thoroughly.

Grate in the orange zest, then squeeze the orange juice by hand into a separate bowl and put aside.

Gently melt the coconut oil in a pan. Once melted, stir this through the dry ingredients. 

Next stir in the orange juice.

Finish by cracking the eggs into the bowl one at a time, mixing well.

When a firm doughy cake mix has formed, place half of it into a greased cake tin. 

On top of this first layer, add the jar of mincemeat and spread evenly.

Add the remaining cake mix on top as a second layer.

Bake in the oven for 15-20 minutes, until the cake is golden on top.

Leave to cool fully before cutting into squares.

Properties

Coconut flour – is actually a very very low carbohydrate flour. It is more protein than anything else. This means that it will act to reduce the glycaemic load of the cakes. This basically means that it will reduce the rate at which the glucose from the food will enter the blood stream. One of the worst things you can do during stressful times, is eat fast releasing carbohydrate. This is because it will send your blood sugar levels haywire, which will end up leaving you feeling very irritable and at the end of your tether. Slower sugar releasing foods will keep blood sugar much more even and help you to feel even tempered. The other big benefit of coconut flour, is that it is incredibly high in the mineral magnesium. Magnesium is a natural muscle relaxant and can increase feelings of calm….which is always good!

Oats – are another calming food. This is mostly due to their very high B vitamin content. The B vitamins are involved in regulating nerve function, and can be very calming as a result. They also support the poor adrenal glands, which always take a darn good thrashing during times of stress. Like the coconut flour, they are also very GI.

Coconut sugar - for those of you that havent tried this stuff….you are missing out!!! It is delicious….like the most amazing demerarra sugar. The good news is that it has a GI of 35…..which in non geek terms, means it is a slow release sugar, which as described above, has a multitude of benefits for keeping us calm, among a million other things. Coconut sugar is also high in magnesium too. You really CAN have your cake and eat it.

Pumpkin seeds – are very rich in the mineral zinc. Whilst this has very little to do with stress, it does have a supportive role to play in immune function. Getting stressed out can zap our immunity and leave us open to that huge flurry of Christmas bugs that always do the rounds every year. 

This dish was anything but simple. The goats cheese was rich, creamy, with an intensely lingering after taste. The roasted vegetables were the perfect texture, and the polenta croutons – perfectly seasoned and an interesting addition to the dish. The thing that really appealed to me, was the addition of edible flowers, which also happen to be one of the most potent medicinal plants wild to the UK – the humble marigold flower, aka Calendula officinalis. These decorated the plate, and the dish was finsihed with a sweet and interestingly flavoured balsamic glaze.

Places like this really inspire me. It is one of my missions. No, scratch that, obsessions, to show people that healthy food isnt about beards, sandals, and lettuce, and that it can be indulgent, delicious, and pleasurable to even the most critical of gastronaughts. Archie Brown's' cafe was a perfect example of healthy food done right. A diverse menu, freshly prepared, generous portions, and most importantly of all….. tasty, well prepared, well seasoned, good food. 

If you are ever in Penzance, drop in. You will be glad you did. Visit Archie Brown's website: http://www.archiebrowns.co.uk/cafe.asp