Healthy Article

Six winter salads to inspire your menu

Salads, so often the preserve of the balmy summer months, are starting to make their mark on winter menus and rightly so. Using fresh, seasonal ingredients, they’re surprisingly straightforward and completely delicious.

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1. Mackerel, buckwheat & pear salad

The smoked mackerel gives this recipe a rich, salty flavour which is balanced by the fresh sweetness of the pear and the crunch of the celery. Taking its lead from Nordic tradition, the buckwheat is toasted and offers a great texture to the dish.

2. Radicchio salad and manchego vinaigrette

A seemingly plain salad that looks like leafy greens, it’s packed with flavour thanks to Toro Bravo restaurant in Oregon who suggest tossing the salad with a delicate dusting of carefully grated manchego cheese, and consider using a homemade salad dressing to avoid a fierce bite.

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3. Superfood salad

As the name suggests, this salad is full to bursting with goodness and a whole host of flavours and textures to treat the senses. With black rice, goji berries and pumpkin seeds amongst many more, this winter salad can be pulled together very quickly.

4. Warm chicken and spinach salad with chilli

This recipe updates the classic that is chicken salad by loading it with vegetables, and vitamins including tomatoes, pepper, spinach, chillis, and plenty of garlic! An easy lunch for the office.

5. Beetroot and feta salad

The colour of this salad is eye-catching, and the contrast between the deep purple of the beetroot and the bright white of the feta gives it a great standout. Serve it with crusty bread taken straight from the oven for a real treat.

6. Potato, bacon and egg salad

Sounding more like breakfast than lunch, this salad is a modern interpretation of classic potato skins.

Reboot With Joe goes into more …

The power and unity of Food.

A unifying force in the world is food. The coming together of people and families to eat together is a sacrosanct thing in the world. What is it about food that brings us in so that we can celebrate something? It’s not just religion there is also the ancient tradition of hospitality in the Scottish Highlands where a traveller can ask for board and lodgings (blown to bits by the Glencoe Massacre and still remembered today as a huge affront).  Let’s look at some of the times in our lives where food unites us one and all. We often think of meals we enjoy in restaurants where the chefs work hard over a Commercial 4 Burner Gas Oven from as ways in which we best unite with others, but a celebratory meal at home can have exactly the same effect.

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  1. Christmas time. The 25th December is an established date, fixed in time and the year. It is the event that ends the year and is seen as a time for family. The Christmas Dinner, a roast of Turkey, Goose or Beef is one of the most observed traditions in our calendar.
  2. Eid al-Fitr. This is a massive event for our Muslim community and is the Islamic equal of Christmas. If you are lucky to be invited to this feast you be well fed. It is the end of Ramadan and all the family cook and prepare a great meal to celebrate the end of the fasting. They will all have new outfits to show off as well in a joyous time.

Hanukkah. This is a Jewish holiday were the celebration of the rebellion of the Maccabies. Again the important element is food here as the special latke potato pancakes come out along with the sufganiyots or … Read More...

How to warm up for rugby and avoid injury

Injury keeping you from enjoying the sport you love is frustrating, and professional and amateur players alike should include a proper warm up in their routine to stay on the pitch and off the treatment table.

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With a physically demanding sport like rugby, training drills and structured exercise programmes completed before training and matches are found to improve strength, agility and balance.


Traditionally, warm ups included running, stretching and basic drills that would increase temperature of muscles. Usually this would start with low intensity, building up to competition level activity just before kick-off.

The modern-day warm up

Studies have shown that warming up correctly can help reduce risk of both injury and concussion. National rugby governing bodies in England, Scotland, Ireland and Wales have all implemented programmes to encourage a more structured approach to warm ups, in response to increased awareness of injuries and serious concussions. Regular warm ups have also been found to benefit the health of vital organs, particularly the heart and lungs.

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Not just on match day

It isn’t enough to just do a quick stretch and jog before the big match. The best results come from following a full, detailed routine regularly. Scottish Rugby recommend at least three times per week: Before long, the routine will become second nature, and overall health and fitness will benefit from sustained activity.

Healthy body, healthy mind

Further benefits have been found with improved mental health. Along with concussion, mental well-being of modern sportspeople is regularly in the news, and preparing correctly before a match helps to keep a positive outlook.

Keep things interesting

Don’t just follow the same warm ups every time, or things could become stale and motivation could dip leading to risk of injury. There are a range of online … Read More...

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