Dara Dara Nutrition

RED TROUT & COURGETTI
If you’re looking for a quick, hassle-free dinner idea, this deliciously spiced trout and courgetti dish is ready in under 30 minutes.

Satisfying Spiced Trout & Courgetti Deliciously spiced trout meets flavourful courgettes in this vibrant and healthy dish. Embark on a delightful culinary journey with this spiced trout and courgette one-pan recipe, offering a truly satisfying dining experience. This dish brings together tender and perfectly seasoned trout fillets wit...

SURPRISING MUSHROOM BENEFITS
In this feature for (link in bio) I delve into the fun world of fungi to discover some of the little-known benefits of mushrooms.�
Research shows that the health benefits of mushrooms have been known for thousands of years. Even the ancient Egyptians held them in the highest regard, believing them to be plants of immortality and a gift from the Gods.

When it comes to nutrition, mushrooms are far from basic. All varieties, even the humble white mushroom, boast an impressive nutritional profile that provides several important nutrients like copper, potassium and B vitamins, which according to a recent study is helpful in improving mood and reducing stress.

But with their diverse variety, there are so many benefits that can be had from this often unapprecaited food. From chaga to shiitake, discover the surprising health benefits of mushrooms that range from the body to the brain - and beyond.

PEANUT BUTTER BISCUITS

Enjoy the wholesome goodness of these peanut butter biscuits that are both nutritious and delicious.

Made with just 4 simple ingredients, these biscuits offer a satisfying treat without compromising on health or flavour.

A drizzle of melted dark chocolate adds a touch of indulgence to these delightful treats.

Swipe for recipe ❤️➡️
Peanut Butter Lovers Day Collab

𝐻𝑜𝑠𝑡𝑒𝑑 𝑏𝑦:

5 FOODS TO BEAT THE BLOAT

Feeling puffy? Try these bloat-busting bites to help relieve the pressure.

1. Avocados
Is there anything this green beauty can’t do? In a study from the Journal of Caring Sciences, women who were given vitamin B6 experienced a significant reduction in the water retention associated with premenstrual syndrome.

2. Mackerel
Rich in omega-3 fatty acids, mackerel is a good go-to food when you’re feeling the bloat. In a study that looked at the effect of omega-3 fatty acids onvarious premenstrual syndrome symptoms, researchers found that apart from improving mood, it significantly reduced bloating too.

3. Turmeric
Valued for its ability to fight pain and inflammation, turmeric can also play a key role in aiding digestive problems and in bloat reduction. In a study from the University of Reading, turmeric was associated with a significant decrease in bloating and irritable bowel syndrome.

Want to find out more? See link in bio for blog posts ❤️

SIMPLE SALMON SALAD

There’s something about adding salmon to a salad that just screams summer…and who wouldn’t want sunshine on a plate?

The pick­led gherkins add a lovely sweet­ness and tang to the subtly salty flavour of the smoked salmon, whilst the drizzle of chilli oil gives that extra kick.

Sublimely simple to put together, this is a salad that warms and satisfies on a cool day.

This flourless chocolate cake never disappoints. Not only is it grain free & gluten free, it's dairy free too! Plus, it is very keto and low-carb friendly, with only 10g of carbs per serving. It doesn’t hurt that it tastes absolutely delicious too!

LOW-CARB CHOCOLATE CAKE Whether you're low-carb, keto or not, this is quite possibly the best chocolate cake you will ever make.

Question: what's better than a delicious, healthy smoothie?
Answer: that same drink topped up with some nutrient-rich smoothie boosters!

Supercharge your smoothie Give your next smoothie a nutritional kick with these science-backed superfoods.

With a whopping 176% of your vitamin C requirements per serving and 20% of your potassium needs, this mouthwatering lamb dish is a mid-week winning dinner.

Easy marinated lamb with halloumi This marinated lamb is packed full of flavour and combines perfectly with the halloumi cheese for a gorgeous Greek-inspired meal.

ONE-POT VEGGIE FIESTA

This easy veggie dish takes less than 30minutes to pull together and is brimming with warming flavours - plus it saves on the washing up. Whilst not strictly a Christmasy dish, we kept it festive with lots of green and red veggies.

Peppers (green and red), onions, mixed beans, mushrooms, fresh coriander, paprika, cumin and chillis all pan fried in one-pot for a wholesome midweek feast - pure joy.

My tip- fry the mushrooms first separately, leave to one side and then add them at the end to heat through - stops them going too soggy 👌

PAN-FRIED PIGEON BREAST
w/ lentils, mixed peppers and herbs

I’ve taken a very autumnal tone in my cooking of late and this dish deffo gives festive autumn vibes. 🎉

I’ve never had pigeon before but felt compelled to give it a go when I saw had organic pigeon breast in stock.

From what I’d read, the key to cooking pigeon breast is to keep it short and snappy like searing a steak - 2-3 minutes on both sides and then wrap and rest it. I also read that you want to keep it pink in the middle otherwise it can go a bit tough.

Fortunately I managed to get it right and the knife slid through it gloriously.

Pigeon tastes quite similar to chicken but is slightly richer with a subtle gamey flavour. Plus it is packed with beneficial minerals, in particular iron, which is crucial for energy production and a robust immune system😍

Research reveals that our vision has a huge impact on our quality of life, with visually impaired adults often having lower rates of productivity and higher rates of anxiety and depression.

As we age, our chances of experiencing problems with our vision increases. But according to statistics from the World Health Organisation (WHO), of the 2.2 billion cases of vision impairment worldwide, nearly half could have been prevented.

Research in the journal Nutrients reveals that diet is a key lifestyle factor in eye health. So the key is make sure that our diet is infused with good eye health foods that are rich in vision boosting nutrients.

Alongside six of the best eye health foods, this feature also gives some simple changes that can be made to our daily routines to improve eye health.

https://www.fitandwell.com/features/eye-health-foods