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Fego healthy menu launch

Fego healthy menu launch

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We were very excited to be asked to launch Fego's new healthy menu options on 8 November along with 20 of our guests in their Sevenoaks branch. We were treated to a delicious five course sampling menu, ranging from breakfast options to healthy lunches and even a pudding! As a nutritional therapist I spoke about the health benefits of each course to give our guests an idea of why these might be a healthy option.


Vanilla and coconut quinoa

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First off was the vanilla and coconut quinoa which is on their breakfast menu. This dish is both gluten and dairy free and so a great option for those with allergies and intolerances. Quinoa is rich in amino acids and is a good protein source for vegetarians and vegans. Quinoa is also rich in magnesium. As you will know from a previous blog on magnesium I'm bit obsessed with making sure everyone tops up their magnesium. It's an important mineral as it's responsible for 300 reactions in the body and often gets depleted.

This breakfast is also cooked in coconut milk. The health benefits of coconut are due to the lauric acid. The only other abundant source of lauric acid is human breast milk. In the body lauric acid is converted to monolauriun – which is anti viral, anti bacterial and destroys a wide variety of disease-causing organisms.

Tuna and salmon poke bowl

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In this dish Fego use brown rice rather than the traditional white rice. This is a much better alternative as it avoids the blood sugar spike and then inevitable fall. The salmon and tuna in this bowl provide plenty of omega 3 fats. Omega 3 fats have a wide variety of health benefits – most touted is for heart health, but they are also important to help cancer prevention, depression, diabetes and high blood pressure. We should be aiming for 3 portions of oily fish a week. The best fish to consume are salmon, mackerel, anchovies, sardines and herrings as these contain the highest amounts of omega 3 fats.

Buddha bowl

This a great vegetarian or vegan alternative. Lots of healthy fats from the seeds, tahini and avocado. It contains beetroot which is an excellent source of folate and betalains. Beetroot is excellent at helping to lower blood pressure. This dish also contains spiralised courgettes. I explained to our guests how this was an easy way to get your children eating courgette. I suggested substituting a bit of spaghetti for spiralised courgette, gradually increasing the amount. My children forget that it's courgette not pasta if the sauce is good enough!

Chicken broth soup

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I was very excited to see this addition to the menu. If you are ever feeling like you are coming down with a cold then this is the option for you. We have lost the tradition of making stock every week like our grandmothers and great-grandmothers – but I think we are missing a trick. At Fego they make the broth using the whole chicken and then serve the chicken in the broth. The broth is excellent if you suffer from digestive problems and it will help to heal a damaged gut lining. It's also rich in gelatine and collagen so great for joints and wrinkles. Chicken broth is also very rich in minerals in a form that the body can easily absorb. 

Dark chocolate and orange porridge

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Although Fego have this option on the breakfast menu I explained to our guests that I would call this a pudding. We all agreed that it tasted like a Terry's Chocolate Orange. If you did want to eat this for breakfast I would advise also having some nuts or another protein source alongside to avoid feeling hungry a couple of hours after consuming. By using dark chocolate rather than milk you are avoiding so much sugar. Dark chocolate is also rich in magnesium - if there's ever an excuse to need chocolate in your life! I used this menu choice to explain to our guests that a healthy lifestyle is all about balance. If you deprive yourself of all the good things in life then you are setting yourself up to fail. We all need a treat and balance in our life and deprivation is unhealthy.

We hope this post has inspired you to try some of the healthy options on Fego's new menu. There is also plenty of other delicious menu options if these don't take your fancy.

This post has not been sponsored by Fego.

Fego has 8 branches across the south east - Sevenoaks, Banstead, Gerrads Cross, St John's Wood, Ascot, Marlow, Sunningdale and Cobham.





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