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Food expert Pauline Cox shares her Hungry Woman recipes

'A little nutrient know-how goes a long way!' says Pauline Cox, author of Hungry Woman. <i>(Image: Faith Imagery)</i>
'A little nutrient know-how goes a long way!' says Pauline Cox, author of Hungry Woman. (Image: Faith Imagery)

Clevedon resident and Somerset Life - columnist Pauline Cox MSc has released a new book which teaches us how to eat for good health, happiness and our hormones. Her success has seen her advise the nation on ITV’s This Morning as well as on our airwaves. Here, she tells us how it all began...

'I was exhausted, mentally and physically. I dragged myself out of bed, looked at my lacklustre reflection and for the thousandth time that month asked myself, why do I feel so tired? I was thirty-one years old. I should have felt in the prime of my life. But I didn’t, quite the opposite. I felt as though I was slipping down a pathway, everyday vowing to make better choices for myself and yet everyday finding myself reaching for a sugar hit to get me through the day and a glass of wine to wind me down at night. Sick and tired of feeling sick and tired. I knew something had to change, I just felt stuck… I didn’t know where to start. I had young children, a family business to run, no support system close to hand and zero energy to try anything new…And yet I knew that I had to start somewhere, try something to stop myself feeling so low and exhausted.

Great British Life: 'I didn't know where to start, and yet I knew I had to start somewhere' Pauline Cox, 12 years ago. Photo Pauline Cox'I didn't know where to start, and yet I knew I had to start somewhere' Pauline Cox, 12 years ago. Photo Pauline Cox

At that time, I was working as a Physiotherapist. With a deep passion for human health, I knew the answer to my issues lay in my own daily choices. I decided to turn to nutrition, to really understand the impact of my daily food choices as well as the nutritional deficiencies I felt sure were driving my symptoms. Learning about the impact nutritional deficiencies could have on my sleep, mood, energy, metabolism and hormonal health was mind-blowing… it felt like I had stumbled on a world that made so much sense to my science-seeking brain. The more I learnt and implemented, the better I began to feel. Life began to seep back into my core, waking me up and helping me to feel like myself again. It was so transformative to me that I knew I had to learn more about this incredible field of science. I returned to University of Bristol to study for a Masters in Nutrition, Physical Activity and Public Health. After graduating, I began running courses, teaching the fundamental principles of nutrition and the pillars of health. Shortly after I opened a high-street (and online) store in Clevedon, North Somerset called Sow & Arrow (www.sowandarrow.com) which provided a go-to for those seeking high quality supplements and low-carb store cupboard essentials. My desire to further my learning, lead me Integrative Medicine, where I trained at the National Centre of Integrative Medicine, graduating and becoming a fellow in July ’23.

Great British Life: Hungry Woman by Pauline Cox (Ebury Press, £27) Hungry Woman by Pauline Cox (Ebury Press, £27)

My most recent book, Hungry Woman, Eating for Good health, Happiness + Hormones, was written to support women in understanding their bodies. You don’t know what you don’t yet know! It can feel SO confusing when you feel like you’re doing everything you can, when you’re trying to eat well, make great choices and yet still, feel terrible. I wanted to help open up the world of women’s health and shine a light on how our hormones work, what causes hormonal imbalances and how to work WITH your body, not against it. Hungry Woman is the book I wish I’d had 12 years ago. It didn’t exist, but it does now and I hope that it will alleviate the suffering I experienced and help many women across the globe, to live their longest, happiest life. My passion is to spread information that empowers women, through books, podcasts, TV and courses.'

For more information on courses and retreats, visit paulinecox.com or Instagram @paulinejcox

Great British Life: Green Banana pancakes Photo Luke J AlbertGreen Banana pancakes Photo Luke J Albert

Green Banana Get up & Go Pancakes recipe

These protein-packed, flour-less pancakes can be made without the collagen, however the extra hit of amino acids in the morning is ideal for muscle building and hunger control. When bananas are green, they have much less sugar content…you decide how green you want to go! Makes 12 small pancakes.

INGREDIENTS

1 green banana

2 free range eggs

1 tbsp collagen peptides (optional)

½ tsp ground cinnamon

Coconut oil/ghee for frying

METHOD

1: Peel the bananas and add to a blender with all other ingredients, combine to create a smooth batter.

2: Heat a small amount of coconut oil or ghee in a frying pan. When the pan is hot, add 3-4 spoons of batter to create mini pancakes. Cook for 2-4 minutes until golden in colour before flipping to cook the other side.

3: Serve with natural yoghurt, fresh berries, chopped nuts and seeds for extra nutrients. Delicious hot or cold!

Great British Life: Super Green Cauli Rice Risotto Photo Luke J AlbertSuper Green Cauli Rice Risotto Photo Luke J Albert

Super green cauli-rice risotto recipe

Risotto…with a difference. This fibre-packed low-carb version of a classic is speedy, delicious and healthy, packed with potassium and magnesium and liver-loving goodness.

INGREDIENTS

400g cauli-rice (Readily available in most supermarkets as pre-made cauli-rice by FullGreen )

150ml veggie stock or bone broth

1 white onion diced

1 minced garlic clove

1 leek washed and sliced

2 small chopped courgettes 

Half a bag of spinach

Half a bag of kale, chopped (with stalks removed)

30g nutritional yeast

Handful of sunflower seeds and pumpkin seeds

Fresh chopped herbs of choice

A drizzle of olive oil

A good pinch of beetroot salt (or sea salt)

METHOD

1. Add a little coconut oil into a large pan and sauté the onions, garlic, leek and courgette until soft and brown. Add in the cauli-rice and cook in the with veggie mix for a few minutes before adding the stock.

2. Add the spinach and chopped kale, allowing to wilt into the cauli-rice mix.

3. Take half of the veggie/cauli mix and add to a blender, combine until smooth. 

4.  Reintroduce the smooth mix back to the remaining half of the veggie/cauli mix and stir in the nutritional yeast before plating up.

5.  Drizzle with olive oil, toss on the seeds and chopped herbs, beetroot salt and an extra sprinkle of nutritional yeast. 

For a non-vegan option, add grated cheese or some fresh goat’s cheese and cracked black pepper. 

Great British Life: Sweet Potato Brownies Photo Luke J AlbertSweet Potato Brownies Photo Luke J Albert

Sweet Potato Brownies recipe


Packed with fibre and antioxidants and deliciously moreish, these sweet potato brownies can be eaten warm, cold or even frozen!

Makes 16
Oven temperature: 170 degrees
Cooking time: 15mins

INGREDIENTS

500g roasted, unpeeled, cubed sweet potato (weigh after its cooked not before as it loses weight during cooking!)

170g almond flour

50g erythritol (or 50ml of maple syrup)

A handful of chopped pecans or walnuts

100g cacao powder

120g coconut oil

1 tsp baking powder (Doves gluten free)

Flaked almonds to top

METHOD

1.    Preheat the oven to 170 degrees (fan) and line a standard-sized brownie tray

2.    Add warm roasted sweet potato and melted coconut oil to a food processor on high power and blend until smooth. Transfer to a mixing bowl

3.    Add the ground almonds, erythritol (or maple syrup), cacao powder and baking powder to the sweet potato mix and combine

4.    Add the chopped nuts and transfer into the lined brownie tray

5.    Bake for 15 minutes and allow to cool before slicing

6.    Serve with a dollop of natural/coconut/Greek yoghurt and blueberries


 



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