Calcium is an essential mineral, important for bone, teeth, nerve and muscle health. It is especially important in adolescence in order to support bone structure, function and growth. As there are particular groups of people that have a higher calcium requirement, we need to know if we are getting enough calcium from our diet or if there is a need for extra supplementation.

Tofu and lettuce aren’t traditionally the most delicious of combinations… but this golden stir fry tofu is actually a really tasty, easy dinner that you can have on the table in under half an hour.

The secret of this salad is using lovely new season waxy potatoes. The asparagus can be eaten raw or cooked to your preferences.

Protein is an essential building block for our muscles, hormones, neurotransmitters and many other tissues in the body. Given that nearly 10% of our brain is made of protein, it’s important to understand how protein impacts our brain and affects our cognition, mood, energy levels and other functions.

A healthy and delicious chocolate treat made from a combination of your favorite fruit, nuts and seeds to add some iron and calcium into your snack.

Breakfast, lunch, dinner… shakshuka is great any time of day. This version is full of veggies and absolutely delicious served with warm buttered Turkish bread for dunking.

Vitamin D is an essential nutrient, vital for our physical and mental health, and more research is now coming out on complex interactions between vitamin D and different body functions and processes. In children, deficiency in vitamin D can have a significant impact on their health and development.

Try this flavorful Chinese-style Daikon radish and beef stew which can be served together with rice or soup noodles for a delicious warm meal.

If you are thinking of adding a new herb into your cooking, try this lemongrass chicken recipe and pair it alongside rice or noodles.

For a very long time, fats have been labelled as bad, and diets high in carbohydrates and low in fat have been advocated. Today we know that fats are important for daily functioning of our body. Understanding fat, different types of fats and their importance, can lead to eating a balanced and healthy diet.

For the colder days, why not warm up with a delicious and hot vegetable and chicken soup recipe that can be made all in one pot.

Do not be confused with the word “Flexiterian”. Or, think that this is just another diet or fad. What we today call a flexitarian diet, is what our ancestors thrived on and evolved over thousands of years. Perhaps, it just might be time to get back to our roots regarding our nutrition and food.