Good Mood Food #3 | Rosemary Ferguson
Harley Street nutritionist Rosemary Ferguson lives by the philosophy of being mindful of what our bodies go through while making healthy living achievable. She shares her health-boosting working from home lunch recipe for a hit of nutrition that you can prepare in under 30 minutes.
Founder of the anti-inflammatory 5-Day Plan, naturopathic nutritionist at NDU Clinic on Harley Street, author of Juice and co-founder of plant-based Filth Foods (to name just a few projects), you could say Rosemary Ferguson’s lifestyle might not be any less busy than during her 15 years of modelling for designer campaigns and the pages of Vogue magazine.
She admits herself, “I am pretty well versed in fatigue and stress. More recently, I have stressed my body and mind in other ways, doing triathlons and the marathon while being a mother, working and having fun.” She knows that eliminating all stressors is unrealistic and unhealthy in its own way, leading to her philosophy of being mindful of what our bodies go through while making healthy living achievable; “I believe that life has to be lived and through nutrition and a bit of self-care you can give your body the tools it needs. I believe that food should be the first port of call to feel better in yourself, mentally and physically.”
Rosemary Ferguson
During our global state of stress, Rosemary’s vegan-friendly stir-fried greens with pesto recipe may just be our lunchtime hero. Not only on the plate within 30 minutes, its nutritional benefits are manifold: “This is full of prebiotic sources such as garlic and leeks which encourage the good bacteria in your gut to flourish, in turn helping your immune system, digestion, mood and sleep. Broccoli is a great source of vitamins K and C, and a good source of folate, while also providing potassium and fibre. The rich vitamin C content helps to build collagen, which forms body tissue and bone, and helps cuts and wounds heal. It’s also a powerful antioxidant and protects the body from damaging free radicals. Finally, za'atar is a wonderful spice that helps to improve the immune system, boost skin health, build strong bones, increase circulation, clear out the respiratory tracts, soothe inflammation, boost energy, improve mood, aid memory, and can help to treat chronic diseases.”
Having devised a comprehensive Covid-19 shopping list with accompanying recipes, Rosemary recommends making the pesto in bulk for extra brownie points in preparation: “Pesto is a great thing to make in batches,” Rosemary advises, “It can last up to a week in your fridge and it’s a great topping for toast, pasta, dressings or as a dip to accompany crackers.”
Stir Fried Greens With Pesto (Serves 4)
Ingredients
1 head of broccoli chopped
1 clove of garlic
1 tsp of za'atar
3 sticks of celery diced
3 leeks chopped
300g greens - spinach, kale etc
4 x portions brown rice
Pesto:
1 bunch of parsley
1/2 cup of cashew
1 lemon
A good glug of olive oil
Directions
- Place the brown rice on to boil for 25 minutes
- Start by frying off the celery and garlic for about 3 minutes
- Add the za'atar and coat evenly
- Add the broccoli and leeks
- Add 1tbsp water, place a lid on, turn the heat down and let it sweat down
- In the meantime make the pesto by blending the ingredients together
- Once the veg is soft but still has a little bite, add the greens and remove from the heat
- Plate up the rice, veggies and dollop on plenty of pesto or mix in with the vegetables if you prefer