Nutritional Wellbeing
Eating a balanced, nutritious diet is important in maintaining your overall health and wellbeing. This page will introduce you to different resources for eating well. Explore our recommended seasonal recipes and healthy eating blogs, and learn about healthy eating guidelines and how to eat well at work here:
For more information on eating well please visit the NHS website.
The listing of these websites in no way implies any form of endorsement by the University. The University takes no responsibility for the content of these websites. They have been suggested by colleagues who use them and are provided in good faith, for general information purposes only.
Eat Seasonal Recipes
Taken from a range of fantastic sources, follow the links below to access recipes designed to get you eating seasonally. All recipes were previously featured in the Well Now newsletter. Send us your own seasonal recipes to wellgrp@st-andrews.ac.uk
Spring (April, May)
Ingredients: Apricot | Asparagus | Mackerel (May 2020)
Balsamic Pickled Apricots from Better Home & Garden's
Smoked Mackerel Salad with Asparagus & Mustardy New Potatoes from Jules Mercer's
Ingredients: Crab | Potato | Spinach (April 2020)
Kakrar Jhol - Bengali Crab Curry from Amrita Roy's
Saag Feta from Priya Krishna's
Ingredients: Lettuce | Peas | Rhubarb (May 2019)
Griddled lettuce and peas from BBC Good Food
Yoghurt rhubarb fool from Delia Smith
Ingredients: New Potato | Spinich | Banana (April 2019)
New potatoes with spinich and capers from BBC Good Food
Dark chocolate, almond & sea salt baked oatmeal from Ambitious Kitchen
Ingredients: Spinach | Aubergine | Apricot (May 2018)
Aubergine stuffed with chilli jam and feta in polenta crust from Andrew Dargue
Raw Apricot, Orange and Coconut Bites from Madeleine Shaw
Chickpea, Tomato & Spinach Curry from BBC Good Food
Ingredients: Spring Greens | Leek | Passionfruit (April 2018)
Tofu & Chickpea Curry with Spring Greens from jamieoliver.com
Braised Leaks and Peas with Feta & Dill from The Telegraph
Passionfruit Bliss Balls from healthymummy.com
Summer (June, July, August)
Ingredients: Spinach | Tayberry (August 2020)
Goma-ae (Spinach with Sesame Dressing) from Adam Liaw
Tayberry Fool from Mark Hix
Ingredients: Basil | Courgette | Lamb/Mutton (July 2020)
Summer Minestrone Soup from Hubbub
Achari Gosht (Lamb in Pickling Spices) from Ocean of Recipes
Ingredients: Dill | New Potato | Raspberry (June 2020)
Garlic and Dill New Potatoes from Kel Campbell
Wild Raspberry Jam from The Thriving Vegan
Ingredients: Beetroot | Tomato | Wheat (August 2019)
Beetroot, Tomato and Goat's Cheese Salad from Sarcastic Cooking
No knead bread from Marie Paterson (OSDS)
Ingredients: Tomato | Fennel | Cucumber (July 2019)
Sausage Meatball Sandwich from Bon Appetit
Pickled Cucumber from BBC Good Food
Ingredients: Carrot | Fennel | Strawberries (June 2019)
Rainbow Baguette from BBC Good Food
Strawberry, Feta & Thyme Tart from BBC Good Food
Ingredients: Blackberry | Fig | Broad Beans (August 2018)
Pasta sauce with broad beans, mint and bacon from Riverford Organic Farmers
Blackberry, Fig and Sage Ice Lollies from Snixy Kitchen
Ingredients: Carrots | Peas | Lettuce (July 2018)
Baked carrot and nigella seed bhajis with raita from BBC Good Food
Quinoa, pea and avocado salad from BBC Good Food
Chargrilled gem, radicchio and gooseberry with hazelnuts from The Guardian
Ingredients: Asparagus | Courgette | Gooseberry (June 2018)
Smoked Haddock with Asparagus and Aubergine Chips from Madeleine Shaw
Courgette and Tahini Dip from BBC Good Food
Gooseberry and Sage sauce from The Guardian
Autumn (September, October, November)
Ingredients: Beetroot | Clementine | Duck (November 2020)
Roast Duck Legs with Clementine and Sherry from The Irish Times
Beetroot and Potato Curry from Abel and Cole
Ingredients: Figs | Venison (October 2020)
Tagliatelle with Venison Ragu from Jacob Kenedy
Spiced Baked Figs with Ginger Mascarpone from Good Food
Ingredients: Broccoli | Elderberry | Victoria Plum (September 2020)
Roasted Broccoli with Smoked Paprika Vinagrette and Almonds from Arielle Clementine
Plum and Elderberry Curd Tartlets from Where the Wild Cake Grows
Ingredients: Brussel Sprouts | Celeriac | Parsnip | Pheasant (October 2019)
Balsamic-glazed Brussel Sprouts from Allrecipes
Pan-fried Pheasant with Celeriac & Parsnip Rosti from Delicious Magazine
Ingredients: Fennel | Apple (September 2019)
Apple Steusel Cake from Plated Cravings'
Shaved Fennel Salad with Croutons & Walnuts from Bon Appetit's
Ingredients: Celeriac | Leek | Banana (November 2018)
Celeriac ribbons tossed with Chard, Garlic & Pumpkin Seeds from BBC Good Food
Ham and Leek Quiche from Janie Oliver
Banana, Chocolate Chip and Walnut Loaf from Madeleine Shaw
Ingredients: Raspberry | Swiss Chard | Courgette (October 2018)
Macaroni and Cheese with Swiss Chard and Mushrooms from Live Simply
Raspberry Ripple Bars from Madeleine Shaw
Courgette & Feta Fritters from Jamie Oliver
Ingredients: Apple | Plum | Tomato (September 2018)
Scalloped Tomatoes with Croutons from Smitten Kitchen
Plum, Apple & Blackcurrant Crumble from the Telegraph Lifestyle
Ingredients: Beetroot | Apples | Kale (October / November 2017)
Crunchy raw Beetroot Salad with Feta and Pear from Jamie Oliver
Kale Waldorf Salad from Whole Foods Market
Winter (December, January, February, March)
Ingredients: Jerusalem Artichoke | Mussels (March 2021)
Smoked Haddock and Jerusalem Artichoke Gratin from Gerard Baker
Moules Marinieres from J. Kenji Lopez-Alt
Ingredients: Cabbage | Chicken | Turnip (February 2021)
Vegetarian Cabbage Roll from Mediterranean Dish
Chicken Stew with Turnips and Mushrooms from Breana Killeen
Ingredients: Kale | Langoustine | Squash (January 2021)
Spaghetti with Langoustines from Valeria Necchino
Soft Polenta with Roasted Squash, Kale and Hazelnuts from Cassie Best
Ingredients: Haddock | Leek | Mushroom (March 2020)
Vegan Creamy Leek and Mushroom Pie from Wallflower Kitchen
Marmalade Haddock Traybake from Nadia Hussain
Ingredients: Cod | Parsnip | Swede (February 2020)
Braised Cod with Butter Beans and Mint from BBC Good Food
Herby Root Vegetable Gratin from BBC Good Food
Ingredients: Lentils | Squash | Sweet Potato (January 2020)
Black Dal from Dishoom
Roasted Squash Salad with Crispy Chickpeas from Bon Appetit
Ingredients: Kale | Pumpkin | Squash (December 2019)
Boerenkoolstamppot - Stamppot with Curly Kale and Rookworst from The Spruce Eats'
Pumpkin Ravioli with Sage from The Gourmet Traveller
Ingredient: Pepper | Sweet Potato | Rhubarb (March 2019)
Baked sweet potatoes with peppers and greens from Waitrose
Rhubarb compote with vanilla crème fraiche & pancakes from BBC Good Food
Ingredient: Beef | Purple Sprouting Broccoli | Bramley Apple (February 2019)
Ginger Beef Kebabs from Madeleine Shaw
Grilled Purple Sprouting Broccoli with Tahini Dressing from Hugh Fearnley-Whittingstall
Apple Crumble from The Healthy Chef
Ingredient: Pomegranate (December 2018)
Creamy goat's cheese with chive & pomegranate from Good Food
Mulled pomegranate juice from Good Food
Ingredients: Sweet Potato | Clementine | Chicory (March 2018)
Sweet potato, fig and chicory salad from The Yoga Kitchen
Clementine Tea from Angela Kim
Ingredients: Cauliflower | Rhubarb | Swede (February 2018)
Oatmeal Rhubarb Porridge from eatingwell.com
Cauliflower and Feta cheese omelette from epicurious.com
Neeps and Tatties Soup from BBC Good Food
Ingredients: Pear | Jerusalem Artichoke | Potato (January 2018)
Pear Spice Chia Smoothie from greenblender.com
Jerusalem Artichoke and Potato Soup from allrecipes.co.uk
Pear and Ginger Oats Bars from nourishyourglow.com
Ingredients: Parsnip | Pomegranate | Cabbage (December 2017)
Creamy goat's cheese with chive & pomegranate from BBC Good Food
Yaki Udon from BBC Good Food
Parsnip & Maple Syrup Cake from BBC Good Food
Wild Rice Purple Salad from Amelia Freer
Nutritional resources
Healthy eating blogs
These sites have a huge variety of easy and nutritious recipes, and are constantly updated so there is always something new to try…
Madeleine Shaw is a nutritional author and creator of the Glow Guides app
Green Kitchen Stories, written by a Swedish-Danish couple, is dedicated to delicious vegetarian food
Joe Wicks, also known as the Body Coach, is a nutritional coach and exercise expert
Deliciously Ella, created by Ella Woodward, focuses on plant-based recipes
Let us know what food blogs you enjoy by emailing: wellgrp@st-andrews.ac.uk
Healthy eating guidelines
Eating well at work
Helping and encouraging employees to make wise food choices and have healthy lifestyles can influence an employee's long-term health and fitness. OSDS runs healthy eating related events which include:
- Healthy lunches for busy people
- Eating well
- Eating well: focus on sugar
- Nutrition and Oral Health
Healthy eating and active living can lead to elevated mood, energy and self-esteem; reduced anxiety and stress; reduced risk of heart disease and some forms of cancer.
Resources
The following are resources for information, tips and recipes on healthy eating at work:
- Cheap and healthy lunch ideas for work (Eating Well)
- Eating well at work (Australian Healthy Food Guide)