Winter Wellness

Winter Wellness MANUKA HEALTH TIPS AND RECIPES TO KEEP WELL THIS WINTER

Exclusive Recipe

from Natasha Corrett of Honestly Healthy

Contributors

Natasha Corrett

Vegetarian Chef , Honestly Healthy UK Natasha Corrett is one of the UK’s top vegetarian chefs, renowned for making healthy food that looks and tastes amazing.

She founded Honestly Healthy in 2010, as a way to inspire and educate a healthy way of living. Honestly Healthy shows people that being healthy doesn’t have to be boring by creating delicious and nutritionally balanced meals. Natasha has authored three best selling cookbooks in the last 4 years including her latest book Honestly Healthy in a Hurry.

Marianna Sulic

Introduction by Natasha “Manuka Health honey is wonderfully sweet and is a brilliant substitute for white refined sugar in baking and sweet treats.

I have a big sweet tooth so knowing I am nourishing my body with manuka while getting my sweet fix is such a bonus!

Feeling run down is not an option for me as I am always so busy, so during the colder months it’s fantastic to have simply on toast or melted into hot water with fresh turmeric and ginger for the ultimate winter wellness solution. Manuka Health honey is my personal favourite as it is tested and certified to contain a minimum level of methylglyoxal (MGOTM) from 30mg to 550mg per kg which is responsible for the remarkable properties of manuka honey.”

@Manukahealthuk Manukuahealthuk.com

Nutritionist, Manuka Health, UK Marianna Sulic DipCNM mNNA is a nutritional therapist based in London. She is the company nutritionist for Savant Distribution whose brands include Udo’s Choice, Cleanmarine krill and Manuka Health. She enjoys discovering the latest health food trends with an expressed interest and knowledge in digestive health and women’s health.

Manuka Health UK assumes no responsibility for personal injury or property damage sustained by or through the use of this book.

Copyright © 2016 Manuka Health UK Permission granted to reproduce for personal and educational use only. Commercial copying, hiring, lending is prohibited.

Savant Health is the official distributor of Manuka Health in the United Kingdom.

Why is Manuka Honey special?

Nature’s most prized food

Natural ingredients with scientific validation

New Zealand manuka honey is renowned throughout the world as one of nature’s most prized foods. Scientific evidence has confirmed methylglyoxal as one of the key compounds naturally occurring in New Zealand manuka honey. Methylglyoxal is only found in high levels in manuka honey. In contrast, other honeys tested worldwide have low levels of methylglyoxal, ranging between 0 to 5mg/kg.

From our beekeeping operations in remote, pristine regions of New Zealand through to production of the finished product in our multi-million dollar purpose-built honey processing facility, our team of specialists work with the greatest care and expertise to preserve the bioactivity and potency of the natural ingredients. Scientifically validated testing of every batch guarantees the quality of our products and our strict quality control system provides total traceability from beehive to shelf.

The Manuka Health story Manuka Health New Zealand began in 2006 with the mission of combining the very best of nature and science to create truly natural and effective healthcare products. Now one of the largest global manuka honey companies, Manuka Health has a distribution network spanning 45 countries and offers a comprehensive product range incorporating natural bioactive ingredients unique to New Zealand. MGO™ Manuka Honey and BIO™ New Zealand Propolis are the cornerstones of our product range.

Research & development Manuka Health’s in-house research and development team along with our global scientific research partnerships are dedicated to ongoing innovation as we continue to break new ground in providing trusted effective natural health products to enhance the wellbeing of our customers.

Manuka Health | 03

Top winter wellness tips Ten tips to ensure that you make it through the winter months on your best form.

04 | Top Tips

Written by Marianna Sulic

1. Start the day with a cup of warm lemon tea with manuka honey hen we wake up in the morning our body W tissues are dehydrated and are in need of water. Lemon helps to quench our thirst while stimulating the digestive system and liver, while aiding detoxification. Manuka honey adds anti-bacterial properties and relieves a dry throat.

2. Dose up on vitamins and minerals – think superfood greens I ron, zinc and vitamin C are also key to a healthy immune system. Boost your dietary intake of these vitamins and minerals by eating dark leafy greens and red and yellow vegetables. Spirulina and wheatgrass are packed full of vitamin, minerals and antioxidants that will support the body and boost the immune system. . Boost your immune system with Echinacea 3 before the cold & flu season starts natural herb, Echinacea helps to boost A the immune system and prevent colds from forming. It’s best taken at the start of the season before you feel any symptoms. . Replenish your gut flora and boost your 4 immune system further with probiotics he good bacteria found in probiotic supplements T help to fight off bad bacteria and boost the immune system by increasing the immune system cells found within the gut. When the seasons change in October, I recommend taking a high potency probiotic such as Udo’s Choice Super 8’s – take one capsule per day for 1-2 months.

Keep exercising – spin classes, indoor 5. swimming, ice skating, hiking, running I t’s hard to get motivated when it’s cold and dark, but your body has to work harder to keep warm, so you can burn more calories when you exercise outdoors in the wintertime. Find an exercise partner to keep you motivated and if it’s too cold outside, go to the gym or do laps at an indoor pool.

6. Wrap up warm eeping warm over the winter months can help K prevent colds and flu – think hats, scarves, gloves and proper footwear. Cold extremities of hands and feet can be due to poor circulation, so wear woolly socks indoors to keep the body warm. . Soothe a sore throat with a teaspoon of 7 manuka honey a day ore throats can be caused by bacterial S infections. Manuka honey has anti-bacterial and antiseptic properties that can help kill off the bacteria and also soothe and coat the throat at the same time.

8. Nourish the body with warming foods – soups, stews, casseroles hen the weather gets cold, turn to hot W and spicy foods to satisfy your hunger. Try healthy foods that are loaded with nutrients, antioxidants, and immune-boosting powers that your body needs to power itself through the cold weather. . Rest and recover – curl up on the sofa 9 with a wool blanket and the latest box set egular sleep is vital to staying healthy. Don’t R let yourself get run down. Those who aren’t well rested are more likely to get sick.

10. Beat the winter blues – supplement with Vitamin D or better yet take a holiday in some winter sun or mild depression and anxiety consume F super foods packed with calcium and magnesium, such as kale, collards, brussel sprouts which are all in season. If you can’t get enough magnesium from diet alone try supplementing with One Nutrition Ocean Mag, which contains a highly bioavailable marine source of magnesium. Studies show seasonal sadness is linked with low Vitamin D levels, so it’s advised during the winter months to supplement with 2000-4000IU per day.

Top Tips | 05

06 | Recipes

Recipes Drinks

Winter blueberry blast................................ 08 Manuka gut helper...................................... 08 Manuka warmer juice.................................. 11 Manuka mint tea.......................................... 11

Snacks

Raw manuka balls........................................ 12

Breakfasts

Manuka porridge......................................... 15 Smoothie bowl............................................. 15

Mains

Manuka winter salad.................................... 16 Butternut squash and carrot soup.............. 19 Chicken and honey coleslaw...................... 20 Raw stir fry with immunity boosting marinade...................................... 20

Desserts

Manuka parfaits........................................... 23 Manuka honey cheesecake......................... 23 Chocolate ganache tart

by Natasha Corrett...................................... 24 Recipes | 07

Winter blueberry blast Serves 1

Ingredients 100g frozen blueberries 1 frozen banana 2 tbsp almond butter 1 tbsp Manuka Health honey 250ml oat or almond milk 4 ice cubes

A healthy blueberry smoothie which is high in calcium and a good source of antioxidants.

Method Put all ingredients in a blender and process until smooth.

Serve immediately.

Manuka gut helper Serves 2

Ingredients 500ml milk kefir 1 frozen banana 225g fresh or frozen strawberries / blueberries or 1 large mango 1 tsp vanilla extract or powder 1 tbsp Manuka Health honey 1 capsule probiotic (optional)

08 | Drinks

This smoothie is key to your gut health. Probiotics in this recipe can help you to break down your food easily and forget any discomfort.

Method Put all ingredients in a blender and process until smooth.

Serve immediately.

Drinks | 09

10 | Drinks

Manuka warmer juice Serves 4-6

Ingredients

Method

3 oranges 3 lemons 50g ginger grated 5 tbsp Manuka Health honey

Heat the juice from 2 lemons and 2 oranges with the grated ginger in a pan. Slice up the remaining orange and lemon and add to the pan. Once warm turn off the heat and add in the honey and stir until the honey has dissolved. Allow to cool and then pour into a sterilised bottle.

To make the drink simply pour a small amount of the juice into a mug and top up with boiling water, adding more Manuka Health honey, lemon or orange slices to taste.

Manuka mint tea Serves 2

Ingredients 1 small bunch fresh mint leaves 1 thumb size piece of fresh ginger 1 stick lemongrass, roughly chopped 1 slice of lemon 1 tbsp Manuka Health honey

Fresh mint works wonderfully as a hot or cold infusion. Mint tea is a delicious and refreshing way to boost your overall health, due to its ability to improve digestion, eliminate inflammation, relax the body and mind and boost the immune system.

Method Put the mint, ginger, lemongrass and lemon into a teapot and add freshly boiled water. Let it sit for 2 to 5 minutes, strain or sieve into 2 mugs, then stir in Manuka Health honey to your desired sweetness.

Drinks | 11

Raw manuka balls Serves 2

Ingredients 10 medjool dates ½ cup raw almonds ½ cup raw cashews ¼ cup raw cacao powder 2 tbsp desicated unsweetened coconut 1 tsp cinnamon 2 tbsp coconut oil Pinch sea salt 2 tbsp Manuka Health honey

This treat is a great choice not only as a dessert, but also a for snack, breakfast or as a side for your favourite afternoon tea.

Plus, your kids will love it!

Method In a food processor blitz almond and cashew nuts until finely chopped. Add dates and all the remaining ingredients (excluding Manuka Health honey) and keep blending for about 2 to 5 minutes – until it gets sticky and you can roll little balls.

At the end, add in Manuka Health honey and do a quick blitz or stir in.

Roll into balls of your preferred size. Put in a container and place in the freezer to cool down for about 30 minutes. Once set they can be left in the fridge for about 2 weeks.

Tips Keep hands cool while rolling the balls by running under cold water occasionally.

12 | Snacks

Snacks | 13

14 | Breakfasts

Manuka porridge Serves 1

Ingredients 40-50g dried porridge oats 200ml milk/non-dairy milk, or water ½ chopped apple 1 tbsp raisins 1 tsp cinnamon 1 tbsp chopped walnuts Manuka Health honey

Having a bowl of porridge in the morning is a good way to start your day and get your fibre, especially when this is combined with Manuka Health honey.

Method In a saucepan, combine the oats, milk/water and apple and place on a medium heat. Once the oats are almost cooked, add the raisins and cinnamon and stir until fully combined. Leave the oats to cook for a further 1 to 2 minutes.

Once the oats have fully cooked, remove from the hob and transfer into a bowl. Top the warm oats with walnuts and a drizzle of Manuka Health honey.

Smoothie bowl Serves 2

Ingredients 500ml Kefir 1 frozen banana 1 capsule probiotics 1 tsp Manuka Health honey 1 tsp vanilla powder

Kefir is a fermented milk product that tastes like a drinkable yogurt. It contains high levels of vitamin B12, calcium, magnesium and more that make your breakfast super nutritious.

Method Blend together the smoothie ingredients. Top with pumpkin seeds, blueberries, granola, raspberries, and almonds.

Toppings: Pumpkin seeds, Blueberries, Granola, Raspberries, Almonds.

Breakfasts | 15

Manuka winter salad Serves 2

Ingredients ¼ red cabbage ¼ white cabbage 4 leaves of kale or cavolo nero 2 large carrots 2 spring onions 2 garlic cloves, sliced 1 tbsp white wine vinegar 3-4 tbsp olive oil 1 tsp grain mustard 1 tbsp Manuka Health honey 1 handful mixed seeds – sesame and sunflower Small handful fresh mint

If you are thinking about getting your five a day in one go, then this salad is for you. The secret of this recipe is hidden in the sauce, so don’t miss the best part!

Method Finely shred the cabbages, roughly chop the kale excluding stocks, peel and finely slice the carrots and finely slice the spring onions. Place in a large bowl.

Gently fry the garlic in a little olive oil. Do not burn.

In a food processor, add the fried garlic, vinegar, oil and mustard and blend for a few minutes, then stop and add the Manuka Health honey. Blend for a few seconds. Add a pinch of sea salt and black pepper, then pour it over the sliced vegetables. Use your hands to toss and dress everything.

Heat the seeds in a dry pan for a few minutes until warm, then scatter them over the salad. Pick and tear over your mint leaves, then eat it immediately.

16 | Mains

18 | Mains

Butternut squash and carrot soup Serves 2-4

Ingredients 1 small squash peeled and diced 4 medium carrots thinly sliced 1 chopped white onion 1 tbsp olive oil 800ml vegetable or chicken stock ¼ tsp black pepper ¼ tsp ground nutmeg ¼ cup of crème fraiche Manuka Health honey Fresh tarragon

A healthy blend of vegetables, this carrot and butternut squash soup recipe is perfect for hearty lunches or light dinner.

Method In a large covered saucepan cook squash, carrots, and onion in olive oil over medium heat about 8 minutes, stirring occasionally. Add stock. Bring to boiling; reduce heat. Simmer, covered, for 25 to 35 minutes or until vegetables are very tender.

Cool slightly.

Blend in a food processor or blender in batches. Return all of the mixture to the saucepan. Add pepper and nutmeg; bring just to boiling. Add crème fraiche; heat through.

Garnish each serving with ¼ to ½ tsp Manuka Health honey and fresh tarragon.

Mains | 19

Chicken and honey coleslaw Serves 2

Ingredients Coleslaw: ½ head white cabbage 2 carrots, grated 4 radishes, thinly sliced 1 red pepper, sliced 150g greek yoghurt 2 tbsp Manuka Health honey 2 tbsp apple cider vinegar Pinch of salt ½ tsp mustard seeds and celery seeds Cracked pepper

Chicken: 2 organic chicken breasts 2 slices of lemon 1 clove of garlic 1 tsp capers Chopped fresh rosemary Cracked pepper Splash white wine

Method Toss cabbage, carrots, radish and pepper in a large bowl; set aside. Combine all other ingredients and mix with cabbage.

Refrigerate until served.

Pre-heat oven to 180°C. Place chicken breast in tin foil and place all other ingredients on top. Fold into parcel and bake for 20 minutes.

Raw stir fry with immunity boosting marinade Serves 2

Ingredients Marinade: 200ml sesame oil 50ml soy sauce 2-3 tbsp Manuka Health honey Juice from 5 limes 1 small peeled clove of garlic ½ chopped red chilli 2cm piece of chopped fresh ginger 1 small handful of fresh chopped coriander

Stir Fry: ½ red pepper, de-seeded ½ courgette 6 cobs of baby sweetcorn 75g sugar snap peas 1-2 broccoli stalks ¼ savoy cabbage, cored 75g sliced shiitake mushrooms Pea shoots (optional)

Method For the marinade put all the ingredients into a blender or a food processor and blend until smooth.

For the stir fry thinly slice the vegetables and cover with the marinade. Leave to marinade for an hour in the fridge then serve with the pea shoots.

20 | Mains

Mains | 21

22 | Desserts

Manuka parfaits Serves 2

Ingredients 1 chopped apple or ripe pear 240ml coconut yoghurt 5 tbsp chopped dried fig 2 tbsp chopped pecans 2 tbsp chopped pistachios 2 tbsp Manuka Health honey

Parfaits! So delicious and healthy, that they can be served either as a dessert or as a breakfast. Just as well it’s so simple and quick to make.

Method In two small glasses, make alternating layers starting with chopped apple/pear at the bottom, then yoghurt, then mixed dried figs and nuts and a drizzle of honey, then another layer of yoghurt. Repeat the layers until all ingredients are used, ending with a dollop of yoghurt on top.

Manuka honey cheesecake Serves 2

Ingredients 4 shortbread biscuits (85g approx.)

140g full fat soft cheese 50ml double cream Rind from one lemon 1 tbsp xylitol 2 tbsp Manuka Health honey, plus 1 tsp extra 125g punnet raspberries

Who will say no to cheesecake! This cheesecake recipe will please guests or family, as you have the added Manuka Health honey that makes this so special.

Method Sit 2x9 cm metal rings on 2 small serving plates. Crush the biscuits in a bag with a rolling pin, then divide between the rings, pressing down to form the base.

Put the soft cheese in a bowl, then whisk together with the double cream, lemon rind, Xylitol and 2 tbsp Manuka Health honey until soft peaks form. Spoon the mixture into the rings, then spread the top flat. You can chill the cheesecakes now until ready to serve.

Crush a third of the raspberries with 1 tsp Manuka Health honey, then gently fold in the rest. Use a knife to run around the inside of the ring, and lift off. Spoon over the raspberries and serve.

Desserts | 23

Chocolate ganache tart

By Natasha Corrett Serves 8 slices

Ingredients Tart base: 200g ground almonds 1 small egg Pinch of salt Ganache filling: 50g coconut oil 200g coconut cream 2 heaped tbsp Manuka Health honey 20g raw cacao powder Pinch of salt Âź tsp vanilla essence Garnish: 10g pistachios

Natasha Corrett loves Manuka Health honey and she has created this delicious chocolate ganache tart for the chocolate lovers. Bet you will be one of them!

Method Pre-heat oven to 180 deg fan.

Line 8inch loaf tin with baking paper.

Tart base: To make the tart base beat the egg and add to the almond flour and a pinch of salt. Mix together until it comes together into a ball.

Push the dough into the pre-lined loaf tin and up the sides so it’s really compact and about 0.5 cm thick and an inch high for the sides.

Put into the oven and blind bake for 20 minutes till golden.

Take out the oven and leave to cool while you make the ganache.

Ganache filling: Melt the coconut oil on a low heat in a pan and whisk in the coconut cream until combined. Add in the Manuka Health honey, raw cacao powder, small pinch of salt and vanilla essence and whisk till combined.

Carefully pour the ganache into the tart case so as not to go over the sides and put into the fridge for 2 hours until set.

Chop the pistachios and sprinkle over the top.

24 | Desserts

Desserts | 25

Meet the products Introducing the Manuka Health product range.

MGOTM Manuka Honey

Oral Care

Guaranteed high quality manuka honey sustainably sourced from our beehives in remote and pristine areas of New Zealand.

MGO™ 30+ Manuka Honey has a naturally occurring minimum of 30mg/kg methylgyoxal content which is responsible for the remarkable properties in manuka honey.

Manuka Health premium natural oral care products are made with high grade MGO™ 400+ Manuka Honey, BIO30™ New Zealand Propolis and natural plant extracts. They have no added fluoride, colours, flavours, preservatives or artificial sweeteners.

BIO Propolis Manuka Health’s Propolis is gathered by bees from plants in New Zealand’s pristine environment. BIO30™ New Zealand Propolis has very high bioflavonoid levels that have been independently certified to be at least 30mg/g (BIO30™).

Winter Wellness Manuka Health’s wide range of products for winter wellbeing offers high quality natural products for adults and children, combining premium BIO New Zealand Propolis™ with unique New Zealand MGO™ Manuka Honey.

26 | Products

Skin Care Range A comprehensive range of products for daily use and specialty care of all skin types, incorporating the benefits of MGO™ Manuka Honey with natural botanical ingredients. They are suitable for all skin types with no added fragrances or colours.

Manuka Aid Manuka Aid products are made with sterile MGO™ Manuka Honey backed with a breathable (oxygen and moisture) permeable stretch cloth. The skin patches and breast pads represent the latest development in skin applications for MGO™ Manuka Honey.

Manuka Health products are available from authorised retailers, health food stores, pharmacies and online at manukahealthuk.com Products | 27

“Manuka Health honey is my ultimate winter wellness solution as it is tested and certified to contain a minimum level of methylglyoxal (MGOTM). Knowing I am nourishing my body with manuka while getting my sweet fix is such a bonus as feeling run down is not an option for me.�

Natasha Corrett

Vegetarian Chef , Honestly Healthy UK

Given By Nature Proven By Science manukahealthuk.com