Recipes & Rituals

Protein is one of the most misunderstood nutrients in women's nutrition — and on a plant-based diet, the confusion runs even deeper. Are you getting enough? Are plant proteins as good as animal proteins? Do you need more as you get older? And how do you hit your targets without resorting to processed supplements full of ingredients you can't pronounce? Here's the science, simplified — and the practical guide to hitting your protein goals on a vegan diet without compromising on gut health. How Much Protein Do Women Actually Need? The UK government's Reference Nutrient Intake for protein is 0.75g...

The front of a protein powder tub is one of the most misleading pieces of marketing you'll encounter in a health food shop. "Clean." "Natural." "Gut Friendly." "Plant Powered." "No Nasties." These claims are largely unregulated, entirely self-declared and frequently contradicted by the actual ingredients list on the back. Here's how to read past the marketing and assess what's actually in your protein powder — and what the red flags look like when you know how to find them. Step 1 — Ignore the Front Completely Seriously. Turn the product around before you form any opinion. The front of the...

Bloating, Cramps & IBS? Here's What Your Protein Powder Could Be Doing You've done everything right. You're eating carefully, avoiding your known triggers, managing stress. And then you have a protein shake and within an hour your stomach is in knots. Sound familiar? If you have IBS and you're using a protein powder, there's a good chance the powder itself is making your symptoms worse — and the worst part is that most people never connect the two. They assume it's something they ate at lunch, or stress, or a flare they can't explain. The protein powder doesn't even cross...

If you have IBS, chances are someone has mentioned the Low FODMAP diet. Your GP, a dietitian, a fellow sufferer in an online forum, or a label on a product that proudly declares itself FODMAP certified. But what does it actually mean — and does it work? Here's everything you need to know to get started, written in plain English without the jargon. What Does FODMAP Stand For? FODMAP is an acronym developed by researchers at Monash University in Melbourne, Australia. It stands for: F - ermentable O - ligosaccharides (fructans and GOS — found in wheat, onion, garlic, legumes)...