The gluten-free diet: Possibly the biggest diet trend of the 21^st century, there are copious amounts of gluten free products available to purchase these days making it accessible to all. For those that cannot tolerate gluten, this accessibility means that their social life and eating habits are less impeded than ever before and preparation for a meal out is rarely necessary.

But is going gluten free beneficial for everyone?

When the gluten-free diet is necessary:

Gluten, which is a storage protein found in wheat, barley and rye, can have a dangerous effect on certain individuals.

For those with coeliac disease as little bit of gluten can have irreversible effects. The consumption of gluten triggers an immune response which damages the lining of the small intestine causing the microvilli (finger-like projections) to be damaged and become flat, which inhibits absorption of nutrients, and can result in malabsorption.

This response causes the symptoms associated with Coeliac Disease such as excessive wind, change in stool frequency and consistency, stomach pain and bloating. In serious un-treated cases coeliacs can develop villious atrophy where the microvilli totally disappear. These symptoms increase the risk for other health conditions such as anaemia and osteoporosis due to insufficient Iron and/or Calcium absorption. In this case a strict gluten-free diet is necessary and will improve the health of the individual dramatically.

There is also a condition that causes similar symptoms; non-coeliac gluten sensitivity. However, the consumption of gluten does not result in an auto-immune response and there is no intestinal damage. Having said that the symptoms can be as painful and debilitating as those with coeliac disease suffer and a gluten free diet can also be necessary to improve health.

When the gluten-free diet is used incorrectly:

Following the gluten free diet with no gluten related health condition? Perhaps a friend suggested going gluten free because ‘it’s better for you’, or perhaps you read an article online or in the newspaper based on anecdotal reports, suggesting that the gluten free diet can help you to; lose weight, boost energy, treat autism or generally feel healthier.

Following the diet erroneously can result in more harm than good. A recent study published in the British Medical Journal (BMJ) suggested that the omission of gluten may result in reduced consumption of a variety of beneficial wholegrains, which may affect cardiovascular health. In conclusion the promotion of a gluten-free diet among people without coeliac disease (or non-coeliac gluten sensitivity) should not be encouraged.

If you think you are suffering with either of the two conditions above, do not cut gluten out of your diet without Medical advice and make an appointment with your GP as soon as possible.

For more advice, visit Coeliac UK at https://www.coeliac.org.uk/home/.

It’s time to ditch the soups, salad season is upon us and what a perfect way to get in your 5 a day. The thought of salads may seem boring to you though right?

That’s where we go wrong, salads can still be delicious and energising foods without being associated to being on a “diet”. We can spice up our salad, add different vegetables and even add fruit to be adventurous and exotic.

Why eat salads on a nutrition point of view? Vegetables in salads have a good source of insoluble fibre which will help keep a healthy digestive tract, adding extra sources of fibre such as nuts, seeds and beans to our salads known as soluble fibre can help to keep out blood sugar levels balanced along side a healthy living diet and lifestyle.

Salad vegetables such as spinach, a dark vibrant colour adds in the nutritional profile packed with vitamin A & C, as well as adding in iron and fibre.

Tomatoes a popular salad ingredient adds vitamin C and fibre. Fibre aids in achieving a healthy weight, as well as keeping a healthy digestive system, with vitamin C is a treatment for the common cold, boosts the immune system as well maintaining a healthy skin, and healing of skin which may be vital during the hot summer days.

But why not be adventurous instead of the normal day to day salads? I have a few recipes to share to get your salads looking instagramable, summer vibrant and full of colour that will make your food choices this summer extra healthy and happy.

Here are my top four favourite ingredients/recipes for a salad this summer, if you decide to be adventurous try them out and tag a picture in Instagram with @metmunch we love to see your food pictures.

1. Roasted Aubergines

An easy vegetarian recipe, that can pack your salad with summer flavours. Aubergines are a source of dietary fibre, B1 & B6 and also adding in as a source of potassium.

2. Mint

A perfect additional to a bit of flavour to your salads, a perfect summer taste. A good idea is courgette, feta and mint salad. or you can add to your basic salad vegetables with a apple cider vinegar and olive oil dressing. Mint is perfect to grow in your own garden, much sustainable and organic, additionally on a health side mint is known to be promote digestion, and good for individuals with irritable bowel syndrome to relieve symptoms.

3. Pomegranate

There’s nothing wrong with adding fruit to our salads, it gives it that refreshing taste whilst adding extra vitamins, nutrients and increasing our 5-a-day recommendation. With its sweetness and pleasantly bitter taste it gives it that fresh feeling, along with a superior visual presentation to our salads by adding colour and shine. Pomegranates are known to have anti-inflammatory effects and is a source of antioxidants. A great recipe to try is a goat’s cheese salads with a pomegranate dressing. The dressing is simple to make, with using the juice and seeds of one large pomegranate, 4tbsp of extra virgin olive oil, 1.5tbsp of red wine vinegar, 1tsp of honey, and a touch of salt and pepper to finish. Exotic and beautifully flavoured.

4. Asparagus

Last but of course not least we have asparagus a perfect addition to your summer salads. Not only are they delicious but very healthy, with only 20 calories per 100 grams and 0g of saturated fats it is one top a nutritionists list for ‘superfoods’. Asparagus has good sources of fibre, folate and vitamins A, C, E and extremely high in vitamin K; Vitamin K is important for strong bones and blood clotting, additionally antioxidants to help repair from free radicals in our body. Know you know that not only asparagus is the food to get a good amount of vitamins from a recipe that I would recommend is asparagus & halloumi salad (or tofu for a substitute).

A simple recipe that just requires asparagus, halloumi, fennel, red onion, and virgin olive oil to finish. After cooking the asparagus until tender, add it to cold water to refresh before adding into your salad, the fennel and onion should be trimmed and finely sliced and combined with the cooked halloumi and asparagus before adding in oil with a squeeze of oranges juice for the finish.

I hope you like the sound of a few of these recipes or added ingredients for your summer salads, don’t forget to tag in @metmunch to show us your creations of the recipes or any new recommendations for us to take on board. Thank you for reading.

Ok, so issues regarding food waste aren’t exactly brand new information for most people in the UK, especially since research published by the Waste & Resources Action Programme (WRAP) found that the UK created around 10 million tonnes of waste food in 2016, a staggering 60% of which could have been avoided. This has an estimated value of over £17 billion a year, and is associated with around 20 million tonnes of greenhouse gas emissions.

However, here at MetMUnch, we have been having some thoughts…

Now, this is a little old school, but when a food is nearing the end of shelf life it can still be really useful, so how about making it into something else?

Strawberries a little mushy? Make them into a jam.

Got more cabbage than you can eat? Give kimchi a go.

Whatever you do, DON’T THROW IT!!

What started as a way of keeping food from the bountiful autumn harvest through cold winters is still a good way to keep food, as well as being able to imbue it with all manner of tasty flavours and textures.

But this is just the start…canning, drying, salting and preserving– all this and more is open in the wonderful world of fermented foods!

The science of preserving

They say the making of food is half-art and half-science. Well, the science is certainly clear to see whenever we preserve our foods.

There are so many methods open to us to keep our food at its best, and all which work on a few basic scientific mechanisms. Here are some examples:

• Salting – By using salt to draw out the water we dehydrate the food and make it inhospitable to microbes, which would either spoil it or hurt us. Examples of salting include Sauerkraut or salt cod.
• Vinegar – On a similar theme we can add vinegar, which changes the pH (<4.6), making it too acidic for microbes to grow. Examples include traditional favourites like a pickled onion or egg.
• Use of ‘good bacteria’ – Competition is a good thing, so if we can get a harmless strain of microbe to proliferate & consume the resources in a food it leaves no room for the ‘bad bacteria’. This tool is often used in conjunction with salting, for example in the traditional Korean dish kimchi, which uses lactic acid bacteria.
• Anti-microbial agents – It sounds a bit technical but some foods like spices contain natural chemicals that discourage microbial growth. While these are not often enough on their own they provide a great back-up line of defence when combined with one of the other methods. Cinnamon, clove and mustard all have this property.

These are just a few of the methods of preserving which have an incredible number of variations and combinations to add flavour, texture and safety to our foods. The less you waste food, the more money you will save too! Have a go at home!

Check out MetMUnch on Twitter, Facebook and Instagram for more food, health and sustainability inspiration!