New English Teas Vintage Victorian Tea Tin with 40 English Breakfast Tea Bags, £6

We’re loving the fact that after you’ve enjoyed a cup of tea alongside your finger sandwiches – egg and cress for us, please – scones, and more, you can then store the rest of the bags inside this eye-catching tin. Fitted with a hinged lid for easy opening and keeping your tea fresh, the English Breakfast teabags are full bodied, and work as the perfect pick-me-up in the morning.

By Amazon Sweet & Fruity Strawberry Jam, 98p

Here’s a bargain! Packed with strawberries, this is perfect for slathering on scones – but is it clotted cream first, or clotted cream second? Now there’s an ongoing debate, with the Cornish method differing from Devon. Feel free to do a bit of research to find out which county does what, but remember: at the end of the day, it’s all down to what you prefer.

Rodda’s Cornish Clotted Cream, £3.99

We’re loving the history behind this brand: in 1890 great-great-grandmother, Eliza started making clotted cream in her farmhouse kitchen in the heart of Cornwall. It’s still crafted the very same way, made from 100% Cornish milk of grass grazing cows. Expect a delicious golden crust that’s a symbol of its quality, offering a protective seal for the silky cream below.

Yvonne Ellen Slogan Napkins, £32

You’ve got to have a little etiquette over afternoon tea now, don’t you? And that’s where this set of four 100% cotton napkins comes in. Pastel and embroidered, they bring some quirky charm to the table. And then there’s the four different cheeky slogans… Why not complete the look with the brand’s matching placemats – and throw one of their gorgeous cake stands into the mix?

Snowdonia Cheese Company Sweet & Savoury Afternoon Tea Hamper, £47

Cheese as well as afternoon tea? Yup: this luxurious hamper’s filled with both. Alongside its extra mature Black Bomber and Bouncing Berry cheese truckles, you’ll find Wholemeal & Extra Virgin Olive Oil Crackers and Fig & Apple Chutney. There’s also handmade strawberry jam by England Preserves, Joe’s Tea Co Ever-So-English Breakfast organic tea bags and a box of cocoa-dusted truffles by Belgid’Or.

The Matcha Yaad Strawberry Matcha Tea, £25

Heard about Matcha but not sure what it is? A bright green powder made from finely ground, shade-grown green tea leaves, unlike regular green tea where you discard the leaves, with Matcha you consume the entire leaf. We’re fans – and you will be too when you enjoy this Strawberry variety. With a smooth texture and velvety finish, it’s rich in L-theanine for relaxation, and is both gluten and sugar-free.

Cath Kidston Spring Birds Teacup and Saucer, £16.20

Afternoon tea wouldn’t be complete without sipping your brew of from a proper teacup – sorry standard mugs, you don’t make the cut. This is our choice from iconic Cath Kidston, featuring a scallop-shaped saucer and a delicate spring design (yes, we know it’s summer, but this is still the one for us). Perfect for both everyday use and special occasions, it’s good to know it’s also dishwasher and microwave safe.

The Cornish Company The Pasty & Ale Treat Hamper, £32.95

Other half not an afternoon tea fan but you are? Here’s the best of both worlds. Made or sourced from Cornwall, inside you’ll find freshly-baked plain scones, Rodda’s Cornish Clotted Cream, four Cornish Company Strawberry Jam jars, Cornish tea bags, biscuits, and shortbread. There’s also two freshly-baked medium steak pasties, and two local ales – Tribute from St Austell’s Brewery, and Proper Job IPA.

Birchall Virunga Afternoon Tea Bags, £4.95

This pure origin tea is sourced from Rwandan tea gardens, close to the Virunga National Park. In this region the tea bushes grow slowly, at high altitude and relatively low temperatures, developing greater flavour. As one review said; “A great tea that goes well with afternoon tea or biscuits.” We’ve concur – plus it’s nice to see that 5p from every pack goes towards saving the Virunga National Park.

Klink London 4 Knightsbridge Crystal Glass Champagne Coupes, £25

Fancy a little fizz with your afternoon tea? Well, it’d be rude not to. That’s where this set of four glasses elevates your scoffing and quaffing game. Designed for the kind of celebration that feels both vintage and new, the crystal glass coupes are inspired by the elegance of London’s Knightsbridge evenings. Grab a glass of your finest fizz, then say a toast to the wonder that is afternoon tea. Cheers!

The post The Upper Crust: What to buy for Afternoon Tea Week appeared first on Checklists.

Rather than extreme diets or “quick fixes”, consistency, muscle maintenance, and lifestyle balance are the real drivers of a healthy metabolism. Longer daylight hours, increased outdoor activity, and lighter seasonal foods can all contribute to a subtle increase in daily energy expenditure. However, experts warn that common habits like irregular sleep, dehydration, or skipping meals can quickly counteract these benefits. Here are 10 expert-backed strategies to help.

1 Use HIIT to stimulate calorie burn

Short, intense bursts of activity such as High-Intensity Interval Training can temporarily elevate post-exercise calorie burn. This afterburn effect means your body continues using energy even after you finish training.

2 Build and maintain muscle mass

Strength training remains one of the most effective long-term strategies for metabolic support, according to an Advance in Preventive Medicine study. Muscle tissue is more metabolically active than fat tissue, meaning it increases baseline energy expenditure.

3 Stay hydrated, especially in warmer weather

Even slight dehydration can reduce physical performance and slow metabolic processes. In summer, fluid needs often increase due to heat and higher activity levels, making consistent hydration essential.

4 Prioritise protein intake across the day

Protein not only supports muscle repair but also has a higher thermic effect of food (TEF), meaning the body uses more energy to digest it compared with fats or carbohydrates. Experts recommend including it in every meal, as it could increase your metabolic rate by 30%.

5 Include green tea in your routine

Green tea contains catechins and caffeine, which may support fat oxidation and mild increases in energy expenditure, when paired with regular movement. A study on middle-aged men and women has shown that after two weeks of intake, energy expenditure increased after ingestion.

6 Increase NEAT (non-exercise movement)

Everyday movement – walking, standing, stretching, and general activity, also called NEAT – represents the main variable component of daily total energy expenditure. In fact, NEAT can vary widely between individuals and is often underestimated, and a low level of it can be associated with obesity.

7 Prioritise high-quality sleep

Sleep plays a key role in hunger, satiety, and energy balance. In fact, regularly sleeping fewer than seven hours per night can negatively impact metabolic health, disrupt appetite-regulating hormones, heighten food cravings, and is associated with a 38% higher risk of obesity in adults.

8 Add thermogenic foods in moderation

Foods containing capsaicin, such as chilli pepper, may slightly increase energy expenditure and support appetite regulation. Studies suggest that capsaicin influences energy metabolism by modulating both fatty acid and glucose pathways. Its consumption has been linked to increased energy expenditure and enhanced fat oxidation, which may support weight management, and help reduce the risk of obesity-related conditions.

9 Avoid skipping meals early in the day

A balanced, protein-rich breakfast can help stabilise blood sugar and reduce energy dips later in the day, supporting more consistent daily activity levels. A study conducted by Public Health Nutrition suggests that skipping meals does not improve metabolic health, as it led to compensatory overeating later in the day and poorer overall diet quality. Instead of “boosting metabolism,” meal skipping disrupted eating patterns and reduced key nutrient intake across multiple food groups.

10 Use natural light to support circadian rhythm

Morning sunlight helps regulate the body’s internal clock, which is closely linked to metabolic hormone regulation. Cell Metabolism’s study shows that exposure to natural daylight during office hours has been shown to improve several metabolic markers, including better glucose regulation and increased fat oxidation.

The post 10 ways to boost your metabolism this summer appeared first on Checklists.

Meridian Peanut Butter with Anglesey Salt, £2.80

Made in both crunchy and smooth varieties, this brings together two of Britain’s most respected food producers in a recipe built on pure simplicity: 100% roasted, skin-on peanuts and a pinch of premium sea salt harvested from the shores of the Menai strait. Nothing more.

Red Bull Spring Edition Cherry Sakura, £2.85

This Cherry Sakura flavour balances cherry blossom essence complemented by flavours of rich and sweet fruit cherries, and almond undertones, to deliver a smooth and fresh finish. It’s the brand’s first ever Spring Edition in the UK, following from the success of its previous limited edition seasonal flavours.

Bottlegreen Hugo Spritz, £3.75

Free from artificial colours, flavours, sweeteners and preservatives, this vegan-friendly, non‑alcoholic spritz blends elderflower, fresh citrus notes, and fizz for a perfectly balanced, aperitif‑style serve. It makes perfect mocktail sense if you ask us!

Divine’s Luxury Hot Chocolate Bundle, £19.99 

Made from premium Fairtrade cocoa, this collection offers a comforting drink that’s deeply satisfying. Included in the bundle is Luxury Hot Chocolate that’s smooth, creamy, and rich; Hazelnut Praline, combining roasted hazelnut with smooth cocoa; and Salted Caramel – think buttery caramel and rich cocoa with a hint of sea salt.

Mount Gay Bajan Spiced Rum, £24.95

Spiced drinks are having a moment, with people seeking bolder experiences – and Mount Gay is bringing the spice this summer with the launch of its new rum-based Bajan Spiced. The latest expression blends zesty grapefruit with warming ginger, delivering a fresh, flavour-forward twist that captures the vibrant flavours of Barbados in every sip.

Russell & Atwell Clotted Cream Toffee Chocolates, £8.50

Bringing together one of the nation’s favourite flavours with the ingredient of a traditional cream tea, these chocolates feature a rich, clotted cream soft toffee centre, made with Rodda’s Cornish clotted cream, finished with oak smoked Dorset Sea Salt, all encased within a rich, smooth milk chocolate shell.

Hydes Cyder Mixed Box of Alcoholic and Non-Alcoholic Cans, £45

Available in both the signature Cyder and alcohol-free Hydes Lyte, these new cans still contain the same wild-fermented premium English cider. Born in Hampshire using selected orchard apples and traditional bittersweet varieties, they deliver a clean, lightly carbonated drink with crisp apple notes, citrus, and a refined finish.

Maggi Korean Inspired Gochujang Beef Noodles, £2.50

These Korean-inspired instant noodles boast a smoky flavour that’s sweet and spicy. The hottest variant in the new line-up, there’s also Kimchi Chicken, a medium heat that’s spicy, and tangy. Then there’s the mild (but still with a kick) Spicy Cheese, with a punchy aroma and umami profile.

Edinburgh Gin Spicy Chilli & Lime Liqueur, £16.75

This new gin comes amid growing demand for bold flavours, with nearly half of millennials (45%) saying spicy flavours make drinks feel more premium. This liqueur balances zesty lime with a gentle chilli warmth to create a fresh, citrus-led serve with just the right amount of heat.

Doughlicious Cookies & Cream Ready to Bake Cookies, £3.30

Want to bake without fuss? Here’s your answer! Crispy on the outside, and gooey on the inside, these gluten-free cookies are made with 100% British oats and are packed with the natural ingredients to deliver a snacking experience in minutes. No mixing bowls, no washing up – just pop in the oven and go!

Dragon Whisky, £60 

A 12-year-old, double wood-matured blend, this brings together whiskies from Japan, Taiwan, and India. Finished in sherry casks, it’s rich and layered, with notes of dried dates, red fruits and dark chocolate, alongside aromas of vanilla, raisin, apricot, spice and a whisper of smoke. Equally at home sipped neat or in a beautifully-balanced cocktail.

Tenzing Fiery Mango Natural Energy, £28.99 for 12 cans

Formulated with Lion’s Mane to support focus and mental clarity, plus magnesium and vitamin D to sustain everyday energy, this drink is powered by natural caffeine from green coffee. It’s 100% plant-based and supports immune function and hydration, with a mango flavour ,and with ginger and cayenne pepper for a bold finish.

Black Bee British Runny Summer Honey, £6.95

Light golden, and floral, this is gathered from apiaries across four counties, with a smooth texture and fragrant flavour. Black Bees’ entire range is never blended and fully traceable, with the name of the beekeeper printed on every jar. They also protect vital pollinators, donating 2% of turnover to the charity Plantlife, helping to create 40 acres of wildflower meadows across the UK.

Origins Vodka, £45 

A genuinely pan-Asian vodka, this is triple-blended using longan honey from Taiwan, barley from the Tibetan highlands, nine varieties of potato, and ultra-soft water from Japan’s Sakurajima Peninsula. Creamy and aromatic with delicate, earthy, herbaceous notes, it’s ideal over ice or in a bone-dry Martini.

GOOD PHATS Spanish Extra Virgin Olive Oil, £14.95

Perfect for everyday cooking, this features olives grown in the warm climate of Andalucía, which give this cold-pressed oil a fruity taste and warm, rounded flavours. Available as an organic version (£19.95), there’s also an Italian Extra Virgin Olive Oil (£16.95) – perfect for finishing, dressing, and drizzling.

Mushus Raspberry Fizz 6 Cans Bundle, £20

New to the UK, this is a functional alternative to traditional beauty supplements. Its formula features plant-based collagen, probiotic HU58, and tremella mushroom, selected to support skin health, elasticity, and hydration. Lightly sparkling and infused with real fruit juice, each can redefines the way to approach your skin health.

Popcorn Shed Carrot Cake Popcorn Snack Pack, £2.09

Handcrafted in the UK using high-quality, natural ingredients, this snack pack is designed for on-the-go indulgence, lunchbox love, and those “just one more handful” moments. Gluten-free, this carrot cake flavoured caramel popcorn with cream cheese frosting is a playful take on a classic dessert.

Cimbroni 33 Coffee Sambuca, £45

This luxury coffee-infused sambuca is crafted in the UK by master distillers, blending star anise, botanicals, and coffee with organic agave. Aged in oak for 33 days to create a smooth, rich, and sippable spirit – rather than a harsh shot – expect roasted coffee, burnt caramel, and deep spice flavours.

Fiid Golden Curry House Special (8 pouches), £25

Alongside a complete rebrand, Irish plant-based fiid has also unveiled improved recipes across its full range. Refined to reduce fat, salt, and sugar, as well as pack in more lentils and beans, the range now also includes Smoky Black Bean Chilli, Sundried Tomato Lentil Ragu, and Lentil & Sweet Potato Curry.

Gunpowder Gin, £45

This gin is crafted with 23 botanicals including gunpowder tea, Kampot peppercorns, Korean omija berries, dried tangerine peel and osmanthus flower. Crisp, complex and refreshingly aromatic, it lends itself just as well to a classic Martini as to a slightly more playful Negroni.

BOSH! Seasonings, £4 each

Founded by childhood friends, BOSH! has become one of the UK’s most influential plant-based food brands. They’ve now released three seasonings: Sweet & Smoky BBQ, Citrus & Spice, and Rich & Savoury Umami. Each has been carefully crafted with ease and versatility – they can be cooked with or sprinkled over at the end of cooking for fresh flavour.

Tamp Coffee No1 Espresso Coffee Beans, £10

Roasted weekly in London with beans originating from Brazil and Ethiopia, this decaf option offers a balanced cup with chocolate, strawberry and milk chocolate notes. Designed for everyday drinking while still delivering depth and complexity, it works beautifully as a straight espresso or in milk-based drinks.

Honestly Manuka Get Well Spoon, £12.99

This offers five servings of the brand’s most potent Intensive 850+ MGO Mānuka Honey. Independently tested by an accredited lab, it’s been sourced from New Zealand with care, working directly with beekeepers to ensure the honey gives back to the people and places that make it possible.

El Supremo 5-Year-Old Rum, £29.50

This rum’s slowly reduced over open fire for nine hours to create miel de caña, or sugarcane honey. The rum is then double-cask aged: first in native Paraguayan Incienso Marrón wood, before being finished in French oak. Its signature smooth, subtly sweet floral profile is what makes it the perfect base for premium cocktails.

Eat Real Birdseye Chilli, Zesty Lime & Sea Salt Multiseed Tortillas, £2.75

A new chip for dipping, sharing and snacking, these are made from a blend of corn, flaxseed, sunflower seeds and quinoa, offering a distinctive crunch and flavour first recipes. Built to dip and pair with everything from guacamole to punchy salsas, they’ve also A Touch of Sea Salt, and Smoky Tomato Salsa with a hint of Chilli varieties.

MOMO Carmelo’s Blood Orange Kombucha, £28 for six bottles

Using renowned farmer Carmelo’s Moro Blood Oranges, which burst with bright citrus acidity and berry-like sweetness, MOMO’s limited edition drink blends the orange harvest with raw and unfiltered kombucha – alongside a sturdy base of tea, touch of raw cane sugar, hint of hibiscus and elderflower.

Little Baobab Senegalese Peanut Caramel Sauce, £4.99

A London-based Senegalese restaurant, Little Baobab have just introduced this sauce available to buy online. The perfect way to satisfy your sweet tooth, it’s made with peanuts, cream, sugar, salt and vanilla extract, resulting in a rich and smooth treat perfect over ice cream, fruits, or cake.

Fever-Tree Blood Orange Ginger Beer, £2.40

Pairing iconic Sicilian blood oranges with Fever-Tree’s signature ginger blend, this has been crafted to meet the demand for sophisticated premium soft drinks. Using fruit sugars instead of cane sugar, the Blood Orange Ginger Beer is a lower-calorie option that still results in a crisp, clean finish.

Fearne & Rosie Strawberry Seedless Preserve, £3.50

This new addition to the vegan range is still bursting with 70% fruit, but this time with no seeds, for a super-smooth finish. Plus, true to Fearne & Rosie form, it delivers all the sweet goodness you expect, but with 40% less sugar than standard jams, with each jar made from with 31 strawberries.

eauYes Sparkling Mineral Water Tasting Pack, £ 16.99

Originating from natural minerals and with no sugar, this is the first flavoured sparkling mineral water range to hit the UK. Offering source-to-sip goodness, it features naturally-occurring minerals and electrolytes to support overall hydration and wellness, and comes in six original flavours.

Hilltop Tracklements Fresh Chilli Jam Hot Honey, £4.50

Love chilli but crave honey sweetness too? Consider this your answer. The combination delivers a fusion of heat, fruity undertones, and subtle savoury depth, making it the perfect touch for a wide range of dishes – think drizzling over goats’ cheese, boosting burgers, grilled sandwiches, and more.

Aperol Spritz TO GO, £2.69

For the first time in its 107‑year history, this aperitif is going portable! Say hello to Aperol Spritz TO GO, a ready‑to‑drink format that takes cocktails served in venues across the UK into even more social gatherings. Expect the classic bittersweet orange, herbal notes, and sparkling character of an Aperol Spritz, expressed through a light and refreshing flavour profile.

Crosta Mollica Primavera Pizza, £6.25

This pizza pairs Crosta Mollica’s signature tomato sauce with mozzarella, grilled courgettes, peppers, and artichokes, alongside olives and red onion infused with balsamic, then finished with a lemongrass and mascarpone sauce. There’s also other new additions: Vegan Siciliana, Salami Napoli Pizzetta, Quattro Formaggi, and a Garlic & Rosemary Pinsa Bread.

Solera 23 Imperial Rum, £55

This small-batch sipping rum is made from a blend aged between six and 23 years old from Thailand, the Philippines and Indonesia. It’s matured at origin using the traditional solera process in ex-bourbon and Pedro Ximénez sherry casks. Its taste? Smooth, indulgent and full of depth.

All Dressed Up Jalapeño Green Goddess Dressing, £5.99

All Dressed Up has teamed with Mexican-inspired restaurant group Wahaca for this lively take on a classic dressing, using fresh tarragon, coriander, parsley, and the heat of green jalapeño. Creaminess from soya milk gives texture, while lemon, lime, and cider vinegar bring citrussy freshness.

Ukiyo Japanese Nashi Pear Gin, £27

Distilled in Chiba, east of Tokyo, on a traditional rice spirit base, this combines delicate nashi pear with yuzu citrus, shiso leaf and subtle green tea notes. The result is crisp, balanced and lightly aromatic, offering a fresh alternative to classic dry and sweeter flavoured gins.

OURS TO Peach & Yoghurt Still Cocktail, £10.99 for a pack of 4

This low-ABV – just 3% – canned cocktail is designed for any social occasion, and for people who want to drink well without next-morning regret. They’ve another flavour, too – Grapefruit & Cinnamon – both of which are made with Soju, South Korea’s national alcoholic beverage, often compared to vodka but with a sweeter, less harsh flavour.

MOTH Mango Margarita and Strawberry Daiquiri Cocktails, £3.99 each

Made using 100% real fruit juice and award-winning spirits, these cocktails are designed for pouring over ice – or sipped chilled from the can. The Mango Margarita combines mango juice with tequila, triple sec, and lime, while the Strawberry Daiquiri mixes strawberry juice, lime, and rum.

The Ned Skyscraper 2024 Syrah, £17

This cool-climate Syrah is aged for 16 months in French oak puncheons, offering flavours of blackberry and pomegranate, layered with star anise and white pepper, fine tannins and a long, refined finish. Pair with lamb tagine, slow-cooked lamb shoulder or roasted mushrooms with a balsamic and soy glaze. 

Prices are subject to change. Please drink responsibly.

The post Let’s eat: the latest food and drink musts appeared first on Checklists.

To celebrate their functionality, here are some amazing air fryer recipes that are sure to bring smiles to your dining table. Keep in mind that all air fryers are different, so some recipes may need to be slightly altered to work properly.

Air fryer mini banana pancake dippers

Pancakes are almost always a crowd pleaser for the whole family. While they probably aren’t the healthiest breakfast option, they are a nice treat every once in a while. What’s great about pancakes is that you can top them with anything you want.

This banana pancake recipe opts for a ‘stuffed pancake dipper’, which can be dipped in melted chocolate, Nutella or maple syrup. To make the recipe easier, you can use a pre-made pancake mix instead of making batter from scratch. Just make sure to mix yours to a thicker consistency than normal pancake batter.

Air fryer personal pizzas

If you’re in a pinch and need a definite crowd pleaser, you can’t go wrong with pizza. What’s great about this recipe is that it makes perfect, personal-sized pizzas. That means that every member of your family can top their pizza to their own liking.

While assembling your pizza in the air fryer can be a bit tricky, the reward of crispy dough and oozing cheese is incomparable to oven-baked pizza, which can be finnicky, unless you have a dedicated pizza oven. Just make sure to cook the dough on its own in the air fryer first, and you’ll be amazed by the final result.

Air fryer pork belly bites

Pork belly is one of the most delicious pieces of meat you can get your hands on. It’s made from the same part of the pig as bacon, but it’s thicker. It’s best served as crispy as you can get it, so air fryers are naturally one of the best ways to cook it. Also, because pork belly has so much natural fat, you arguably don’t have to use any oil.

While this pork belly bite recipe includes oil, I’ve seen other recipes that omit oil. With the calorie savings from less oil, you can afford to make yourself a sauce for the bites once they’re done. There are many sauces that would complement pork belly, but a few of the best options would be chipotle sauce, ponzu sauce and honey garlic sauce.

Air fryer tahini black bean fritters

Swinging the pendulum back over to the healthy side, why not try some vegan fritters that are packed with protein and veggie goodness? Not only are they healthy, they’re also delicious, with flavours like miso, garlic, tahini and white wine vinegar.

What’s great about these tahini black bean fritters is that they can be served in a bun like a burger, in a pita, or on their own with sauce drizzled overtop. Have these for breakfast, lunch, or dinner and enjoy the healthy invigoration.

Air fryer steak and chips

Getting your steak cooked just the way you like it every time can be a bit tricky, especially for less confident cooks. Air fryers can help you take the guesswork out of cooking steak. This recipe can help you with a good starting point, and with the rest of the steps along the way. Once you figure out which temperature and time works best for your air fryer, you can simply use the same setting every time.

If you have a dual-tray air fryer, you can also fry some chips to go with your steak. This recipe can take around 35 minutes. Start before you cook your steak, perhaps while your steak is warming up to room temperature. Just remember to check and shake the chips regularly to ensure that all of them get nice and crispy.

Air fryer potato kievs

While many people have tried chicken kievs before, don’t underestimate potato kievs. They pack delicate, buttery, and cheesy goodness into every bite, and your family will love you for it. However, because they’re packed with butter and cheese, you probably shouldn’t have them every night – though you will want to.

While this recipe calls for garlic butter as the stuffing, there are endless combinations you could try. One enticing option is stuffing your kiev with basil pesto.

Air fryer salmon

Salmon is packed with, protein, vitamins and minerals, as well as omega-3 fatty acids. Fatty fish, like salmon, are part of a balanced diet. But many people prefer the taste of chicken or red meat to salmon, so sadly most people don’t get enough of the nutrients that salmon provides.

However, this maple soy salmon recipe is here to change your mind about salmon. Get ready for a taste-bud adventure, and enjoy it in under 10 minutes of cooking time. With just four ingredients, it’s hard to imagine a meal that’s easier and healthier. You can also use any excess maple soy glaze as a sauce to cook your side vegetables in.

Air fryer beef and broccoli

Who said Chinese takeaway needs to come from a Chinese restaurant? With this recipe, you can emulate the perfect beef and broccoli in the comfort of your own home. The sauce is really the star of the show. Make sure you get all of the ingredients and follow the instructions carefully.

This recipe uses an air fryer, a pot (or instant pot), and a pan, so there is a bit of washing up to do afterwards. But don’t let the ingredient list or washing up stop you – this meal will be a hit with your family.

Air fryer doughnuts

After eating all of those amazing air fryer meals, you might be craving some dessert. But instead of reaching for store-bought sweets, you could try out this air fryer doughnut recipe!

What’s great about homemade doughnuts is that you know exactly what is in them. This means you can adjust the sweetness level to your liking. You can top your doughnuts with whatever you like, but this recipe uses a vanilla glaze – a certified classic.

The possibilities with air fryers are endless, and with these recipes, you can treat your friends and family to a number of flavourful feasts.

The post Best air fryer recipes you need to try today appeared first on Checklists.

Air fryers have become the small appliance success of recent years and there’s not many kitchens that don’t have one. They are now the third most used cooking appliance across the UK and it’s estimated that more than 60% of households own this handy machine.

For those of us already on board, the facts come as no surprise. Air fryers are less expensive to run and quicker to cook with than a conventional oven. There’s also a range of sizes available so whether you’re cooking for one or a family, you’ll find one to suit.

Of course, they’re smaller than an oven, so for large meals the oven will win. But for quick dinners you’d be hard pressed to beat an air fryer. And because they use little or no oil in cooking, they’re healthier.

Here’s our pick of the best air fryers available to suit a range of family sizes.

Cosori Dual Blaze Twinfry 10L Smart Air Fryer, £239.99 

You can fit an awful lot of frozen chips in this air fryer, but it does so much more than that. It’s versatile – use just one section, use both, or use the entire cooking compartment. This grandzone is big enough to cook a large chicken, which I found came out better than when cooked in my oven. There’s four separate elements and Cosori says they cook up to 65% faster than a traditional oven. There’s also six pre-sets: air fry, roast, bake, grill, reheat and dry. The sync and match functions means everything is ready together – and you can connect to the VeSync app to control the fryer, as well as for tips and recipes.

Salter VertiCook View Air Fryer 9L, £99.99

With this air fryer you get two stacked drawers, so you only need a footprint for one on your worktop. Each drawer holds up to 4.5 L, so that’s 9L in total. That’s large enough for a family of four to six. There’s 12 presets, including fries, steak, fish, bake and pizza, and sync and match settings. As someone who finds it difficult to cook so everything’s done at the same time, this is a godsend. I also love how I can see the food through the viewing windows, so I don’t need to open the drawers to check so often. You can also cook food on two levels in each drawer. Just make sure to cook whatever you want crispy on top though, with veg on the bottom.

Daewoo 9L XL Digital Double Drawer Air Fryer, £79.99

The touch display on this air fryer is logical and simple to use. Press to switch on, choose left or right drawer (or both), select your functions, adjust the temperature and time, and off you go. It’s large enough for a hungry family and there’s eight presets to choose, including fries, fish, bake, roast and dehydrate. And of course, you’ll find the all-important sync function, so whatever you’re cooking in each drawer is ready at the same time. There’s a handy beep to remind you to shake the drawers so food browns evenly, and for fries fans, each drawer can hold up to 1kg of chips. The baskets are substantial, but I love that they’re not heavy, which makes serving up food easier. I can tip the contents on to plates without having to faff around with tongs or serving spoons. Delicious!

Tefal Easy Fry Pizza FW4018G0 Air Fryer 4.5L, £99.99

If there’s one thing that air fryers generally lack, it’s the ability to cook pizza. They’re just not built to accommodate a large circle of dough. Yes you can cut it into pieces then cook it, but it’s just not the same. So that’s where this air fryer excels. It’s been designed specifically with pizza lovers in mind and can hold a medium base up to 27cm. What’s more, the viewing window means you can crisp it to the perfect finish for you. As well as settings for both fresh and frozen pizza, there’s also presets for chips, chicken, fish, veg, bake and dehydrate. You can also sign up to the app for further inspiration and recipes. The air fryer has a max capacity of 4.5L, so not as big as others, but if pizza is your preferred food then this is for you.

Vonhaus Vonshef Fika Black & Wood 6L Air Fryer, £64.99

Not everybody lives in a large household so not everybody wants a huge air fryer. This version from Vonhaus is generous, with a 6L capacity, but not overwhelming when there’s just one or two to feed. Its compact size doesn’t take up much room on the worktop, yet it still incorporates all those must-have buttons. There’s pre-sets for popular foods, such as fries, chicken and fish, not to mention bake, reheat, broil, dehydrate, roast and keep warm functions. The touch screen is easy to use, while the matte black finish with wood-style handle adds a designer touch to a practical appliance. And if you want to coordinate your kitchen, there’s a range of other Fika items available, including a kettle, toaster and microwave.

Fritaire Self Cleaning Glass Air Fryer, £179

It’s rare to see an air fryer in anything but black, grey, silver and occasionally white, so the Fritaire fryer certainly brightened my day. This vibrant pop of beauty has a retro vibe and comes in teal, orange, cherry red, lily white and yes, black, to make a feature in your kitchen. Don’t go thinking it’s all style with no substance though. The appliance delivers and has something of a cult fan following. Cook on the wire stand, choose the rotisserie for chicken, or the rotating cage for evenly done chips without shaking. You can watch the cooking process through the glass bowl, and when you’re finished simply fill with soapy water and let the machine clean itself. It’s PFAS, teflon and BPA-free, has a 4.7L capacity and has six functions: meat, chicken, fries, fish, dehydrate – and it even makes toasties!

Cuisinart Tri Zone 13.6L Air Fryer & Oven, £199

Get the best of all worlds with this triple drawer air fryer. Not only can you cook a meal in the top two baskets, each of which holds up to 4.3L, but you can use the full-width bottom drawer for larger items such as pizzas. Each of the baskets can air fry, grill, bake, roast, dehydrate and reheat, while the large bottom section has pizza, toast and manual settings. You can also keep an eye on progress through the viewing windows in the baskets, and there’s sync and match functions, so you can time your meal to perfection. Each cooking zone works independently of the others so you can use as little or as much of the space as you need.

And off you (air) fry!

The post Which air fryer to choose? Here’s a few to consider appeared first on Checklists.

Sticky marmalade loaf cake

A homely and comforting addition to your afternoon cuppa, this moist and zingy sponge will satisfy the entire family.

Ingredients:                           
175g softened unsalted butter
150g light brown sugar
Three large eggs
225g self-raising flour
Zest of one orange
Four tablespoons of La Vieja Fábrica Fine Cut Marmalade
One teaspoon of vanilla extract
Two to three tablespoons of milk (enough to make a batter consistency)
Pinch of salt

Glaze:
Two tablespoons of orange marmalade
One tablespoon of water

Method:

1. Preheat your oven to 170°C (150°C fan) and line a 2lb loaf tin with greaseproof paper.
2. In a large bowl, cream the butter and sugar until pale and fluffy.
3. Beat in the eggs one at a time, adding a spoonful of flour if the mixture begins to curdle.
4. Stir in the orange zest, vanilla and marmalade.
5. Fold through the flour and salt, adding a splash of milk to loosen if needed – the batter should be smooth and drop from the spoon.
6. Pour into the prepared tin and bake for 45–55 minutes, or until a skewer inserted into the centre comes out clean.
7. While the cake is still warm, heat the marmalade and water together until loosened, then brush over the top for a sticky glaze.
8. Cool in the tin for 10 minutes before transferring to a wire rack.

Marmalade chicken kebabs

Perfect for BBQs or prepared the night before as a quick mid-week dinner, these marmalade-infused kebabs bring a touch of sunshine to mealtimes.

Ingredients:
500g chicken thighs
50g-75g St Clements Marmalade
One tablespoon sesame oil
Two tablespoons of soy sauce
One tablespoon of mustard

Method:

1. Slice each of the chicken thighs into six pieces. Place in a bowl with all the marinating ingredients and leave to sit for at least an hour in the fridge or overnight.
2. Take the chicken out of the marinade and place on a tray. Put your grill on a medium-high heat and cook for five to seven minutes until the chicken pieces start to slightly catch and char. 
3. Turn the pieces and repeat for another five minutes until completely cooked through.
4. Remove from the heat and leave to rest for a few minutes.
5. Serve with rice noodles, carrot ribbons, and lettuce cups, or a side of your choice.

Marmalade glazed sausage rolls

Golden puff pastry wrapped around juicy sausage meat and glazed with a sweet and tangy hint of marmalade for mouthwatering balance of savoury and citrus, they can also be made vegan using plant-based alternatives.

Ingredients:
Eight sausages of your choice
One small red onion, finely chopped
One garlic clove, minced
One teaspoon of smoked paprika
Half a teaspoon of ground cumin or allspice (optional)
One and a half tablespoons of No Peel marmalade
One tablespoon of chopped fresh parsley or sage
Salt and pepper, to taste
One sheet of vegan or standard puff pastry (ready rolled)
Your choice of milk, for brushing
Optional: sesame seeds or nigella seeds for topping

Method:

1. Preheat oven to 200°C (180°C fan). Line a tray with baking paper.
2. In a small pan, sauté red onion and garlic until softened (about five minutes). Add the paprika and optional spice, stir for another minute, then remove from heat.
3. In a bowl, mash the sausages with a fork. Add the onion mixture, marmalade, herbs, salt, and pepper. Mix well.
4. Unroll the puff pastry and cut into two–three long strips, brushing lightly with marmalade (depending on size preference).
5. Spoon the filling in a log shape down the centre of each strip. Fold over and seal the edge with a fork. Slice into rolls.
6. Brush with milk and sprinkle with seeds if using.
7. Bake for 20–25 minutes, or until golden and crisp.

Marmalade bread and butter pudding

A cosy twist on a British classic, layers of buttery brioche are spread with marmalade and baked until golden and custardy. Comforting, citrusy, and just the right side of indulgent.

Ingredients:
Eight slices of slightly stale white bread (brioche, challah, or sandwich loaf all work)
75g unsalted butter, softened
100g thick cut marmalade (plus one or two tablespoons extra for glazing)
Four large eggs
300ml whole milk
300ml double cream
75g caster sugar
One teaspoon of vanilla extract
Zest of one orange
Pinch of salt
Optional: handful of sultanas, dried cranberries, or chocolate chips

Method: 

1. Lightly butter each slice of bread and spread with a thin layer of marmalade. Cut into triangles or halves.
2. Arrange the slices in a greased medium baking dish, overlapping slightly. Scatter with dried fruit or chopped chocolate if using.
3. In a jug, whisk together the eggs, sugar, milk, cream, vanilla, orange zest, and salt until smooth.
4. Pour the custard evenly over the bread and gently press the slices down so they soak up the liquid. Leave to stand for 30 minutes (or cover and chill for up to four hours ahead).
5. Preheat the oven to 180°C (160°C fan). Place the baking dish in a roasting tin, pour in boiling water halfway up the sides, and bake for 35–40 minutes, until puffed and golden but still slightly wobbly in the centre.
6. Warm the extra marmalade in a small pan or microwave, then brush over the hot pudding for a glossy finish.
7. Serve warm with pouring cream, custard, or vanilla ice cream.
   

Marmalade-glazed cocktail sausages 

Sticky, glossy and made for sharing — these cocktail sausages are coated in a smooth orange marmalade glaze that clings beautifully and finishes shiny and irresistible.

Ingredients:
450g cocktail sausages
Four tablespoons of thin cut orange marmalade
Two tablespoons of soy sauce
One tablespoon of wholegrain mustard
One tablespoon of honey or light brown sugar
Freshly ground black pepper

Method: 

1. Preheat the oven to 200°C (fan 180°C).
2. Mix the marmalade, soy sauce, mustard, honey and black pepper until smooth.
3. Place the sausages in a shallow baking dish, pour over the glaze and toss to coat evenly.
4. Roast for 20–25 minutes, turning once, until golden and sticky.
5. Spoon over any extra glaze from the dish and serve warm.

Marmalade fizz

Bright, lightly sweet and beautifully refreshing, this sparkling citrus cocktail is finished with chilled Cava for an elegant aperitif.

Ingredients per cocktail:
One tablespoon of No Peel orange marmalade
30ml gin or vodka (optional)
10ml fresh lemon juice
Cava, to top up
Ice
Orange twist or slice, to garnish

Method: 

1. Add the marmalade and lemon juice to a glass and stir until smooth.
2. Pour in the gin or vodka if using and stir again.
3. Add ice, then top slowly with chilled Cava.
4. Give a gentle stir, garnish and serve immediately.

Recipes supplied by La Vieja Fábrica

The post Marmalade fan? It’s more than just for spreading on your toast appeared first on Checklists.

Nutrition

Nutrition affects how hormones are made, how effectively they work — even how they’re cleared from the body. A balanced diet keeps blood sugar steady, supports gut and liver health, boosts energy and mood, reduces inflammation and provides the fuel our bodies need for balance. With this in mind, prioritise protein and healthy fats to give your body the building blocks it needs for hormone production. Slow-release carbs like oats, sweet potatoes or quinoa also make a difference, as do a wide variety of whole foods.

Exercise

Exercise is another cornerstone of hormone health. Strength training supports growth hormone and testosterone, both of which contribute to energy, strength, and body composition, while gentler forms of movement such as yoga, Pilates, or walking help regulate cortisol, the stress hormone. The key is balance: although movement is essential, over-exercising can stress the body and push your hormones further out of sync. Focusing on consistency rather than intensity is the best way to support sustainable energy and vitality.

Sleep

During rest, hormones reset and repair: without enough quality rest, your energy levels inevitably suffer. Overall sleep quality is paramount, as deep sleep is when our bodies fully reset. Create an evening routine that signals to your body it’s time to wind down. Dim lights, avoid screens, or practise calming rituals such as reading or journaling. Supporting your circadian rhythm by waking up and going to bed at similar times each day and getting morning sunlight exposure can also regulate cortisol and keep energy levels more balanced.

Stress

Managing stress is another piece of the puzzle. Chronic stress leads to persistently high cortisol and adrenaline, which not only drains energy but can also impact everything from sleep quality to digestion and skin. Simple daily practices like meditation or breathwork can help regulate your nervous system and bring stress hormones back into balance. Setting boundaries and protecting time for genuine rest is equally important, as is leaning on our support networks like friends and family.

Supplements

Supplements can also be helpful for supporting hormone health, particularly if your diet lacks certain nutrients. Omega-3 fish oils, vitamin D, and magnesium are often recommended for energy, mood, and hormonal balance. Starflower or evening primrose oil is also sometimes used to support women’s health, while probiotics can benefit gut health, which is closely linked to hormone regulation. However, supplements should never replace a balanced diet, and it’s important to remember that everyone’s body is different. Always check with your GP or a qualified health professional before introducing new supplements to ensure they’re safe and suitable for your individual needs.

The post Hormones: your key to a better balance appeared first on Checklists.

Merguez Meatballs

“These French-inspired meatballs are both quick and economical. They’re gently spiced, wonderfully fragrant, and also come together in minutes — perfect for busy evenings. Serve them with couscous, rice, a simple green salad, or even tossed through spaghetti for a bistro-style supper”. 
Serves 4. Prep time: 15 minutes; chilling time 60 minutes; cooking time 12 minutes.

Ingredients

• 500g lamb mince
• One onion
• Two large cloves of garlic
• One heaped tablespoon tomato paste
• Three teaspoons smoked paprika
• One teaspoon salt
• One teaspoon ground cumin
• Half teaspoon ground cinnamon
• Half teaspoon ground coriander
• Half teaspoon ground cayenne
• Zest of one lemon
• One to two tablespoons olive oil

Method
1 Peel and finely grate the onion and garlic into a large bowl. Next, add the lemon zest and all remaining ingredients. 

2 Using your hands, massage the spices into the mince. If you have the time, let the mince rest for one hour, which will give the spices time to infuse the meat. 

3 If refrigerated, remove from the fridge at least 30 minutes before cooking. Divide mince into 12 equal portions and then roll into balls.

4 Heat olive oil in a frying pan over medium-high heat. Fry the meatballs for several minutes on each side until browned and cooked through. Serve immediately.

Get ahead! The seasoned mince can be prepared a day in advance. Alternatively, after the one-hour rest, roll the mixture into balls and then freeze. Place them on a tray to freeze individually first, then transfer to a freezer bag once solid (this prevents them from sticking together).

Red velouté with herb butter baguettes

“This velouté is proof that the humblest cupboard staples — red lentils and tinned tomatoes — can be transformed into something silky, soothing and deeply satisfying. It’s nourishing, naturally economical, and comes together with very little fuss. Paired with herb butter baguettes, warm and fragrant from the oven, it feels far more luxurious than its ingredients suggest”. 
Serves 4. Prep time: 15 minutes; cooking time 20 minutes.

Ingredients

• Four onions, peeled and finely sliced
• Four tablespoons olive oil
• One heaped table spoon tomato puree
• 200g red lentils
• 1000ml good quality vegetable stock

For the herb butter baguettes:

• 250g butter (plant based if desired), very soft 
• Large handful of fresh parsley or 40g frozen parsley, defrosted
• One shallot
• Generous pinch of sea salt
• Four small baguettes or one large baguette 

Method

1 Fry the onions in the oil for about 10 minutes, until soft and starting to turn golden. Stir in the vegetable stock, lentils, and tomato puree. 

2 Simmer for 10 minutes or until the lentils are very soft, then blend until smooth. Pass through a sieve to make the soup extra smooth.

3 While the soup is cooking, make the herb butter baguettes. Preheat the oven to  180°C fan. Peel and finely chop the shallot. Finely chop the parsley (if using fresh) and then beat with the shallot, salt and the butter until it’s well combined. Use immediately or form into a block or sausage shape.

4 Next, every 2cm cut halfway through the baguette (not all the way through) to be able to put slices of the garlic herb butter in. Bake until the butter is melted and the baguette is golden.

Get ahead!
The soup can be made a couple of days in advance or be frozen for a month. Add some extra vegetable stock to get the desired consistency (the soup tends to thicken when chilled). The butter Can also be kept well sealed in the fridge for a week or frozen for a month.

Spring garden gratin with Kettle Chips crust

“This spring garden gratin is homage to those Parisian bistro classics that I adored during my time in the City of Light. The combination of tender spring vegetables in a pull-apart cheese sauce is casual French cooking at its best. It’s not too fussy and bursting with flavour. What makes this a truly special dish is the clever crust made from Kettle chips, arranged on top with vegetables peeping out like little garden plants. Bon appétit! 
Serves 4 as a side or starter. Prep time: 20 minutes; cooking time 10 minutes.

Ingredients

• 200g asparagus
• 75g fresh peas or sugarsnaps
• One large leek, washed thoroughly and finely sliced
• One clove of garlic
• 20g unsalted butter

For the cheese sauce:

• 25g unsalted butter
• 20g plain flour
• 250ml whole milk, warmed
• 100g Comté cheese, grated
• 750g Reblochon cheese, grated
• A sprig of fresh thyme
• Pinch of freshly grated nutmeg
• Salt and white pepper, to taste

For the crust:

• 150g Kettle Chips Brie and Caramelised Onion flavour
• A bunch of chives

Method

1 Peel the garlic, cut it in half and then rub the cut half all over the insides of four ramekins.

2 Bring a pot of water to the boil with a generous pinch of salt. Remove the woody part of the asparagus and chop the stalk into 0.5cm rounds, leaving a 3cm long tip. Once the water comes to a boil, add the fresh peas or sugarsnaps and asparagus tips, boiling for two minutes then drain.

3 Add the butter to a pan and place on a medium heat. Once melted and bubbling add the sliced leeks and asparagus rounds. Cook until soft, stirring occasionally. 

4 For the cheese sauce, place a pot on medium heat. Add the butter and once melted, stir in the flour. Take off the heat and whisk in the milk gradually. Place back on the heat and continue to whisk, also making sure to scrape the edges and base of the pan so the sauce doesn’t burn. Once the sauce starts to bubble, reduce the heat to low and whisk in the pepper, nutmeg and cheese. Stir in the leek mixture. Taste and adjust seasoning if required.

5 Divide the cheesy vegetable mixture between ramekins and arrange the Kettle chips on top followed by the blanched asparagus tips, sugarsnaps and chives. Serve immediately.

Chicken paillard sandwich with brown butter crispy capers

“Using the French paillard technique, you gently pound the chicken breasts until thin, helping them cook in minutes while making the meat go further. The brown butter and crispy capers add a nutty, salty richness, balanced by a crunchy slaw and vibrant mango dressing. Serve with crusty while rolls and mayonnaise.”
Serves 4; preparation time 30 minutes; cooking time: 15 minutes.

Ingredients

• Two chicken breasts with skin (approx. 300g total)
• Two tablespoons olive oil
• 50g unsalted butter
• Four tablespoons capers
• Generous pinch of salt
• Pepper

For the slaw:

• 200g green cabbage, thinly sliced
• One small onion, peeled (approx. 40g)
• One tablespoon olive oil
• Pinch of salt

For the mango dressing:

• 250g mango flesh, roughly chopped
• One lime
• One tablespoon apple cider vinegar
• One tablespoon olive oil
• Salt to taste

Method

1 Prepare the slaw by thinly slicing the cabbage and the onion and then tossing in a tablespoon of olive oil and a generous pinch of salt.

2 Next, make the mango dressing by combining the chopped mango, lime juice, vinegar and olive oil in a blender. Blend until smooth and creamy.

3 Place each chicken breast between two sheets of cling film and using a meat mallet or rolling pin, gently pound the chicken until it is about 1cm thick. Season both sides.

4 In a large frying pan, heat a tablespoon of olive oil over medium-high heat. Once hot, add the chicken breasts and cook for three to four minutes, skin side down, or until golden brown. Turn over and cook again for three to four minutes or until cooked through. Remove from the pan and set aside. Cut each chicken breast into two. 

5 Finally, make the brown butter using the same frying pan. Add the butter and let it melt over medium heat. Add the capers. Continue to cook, stirring occasionally, until the butter turns a deep golden brown and has a nutty aroma (about three to four minutes) and the capers have also crisped up.

6 Serve by spreading a spoon of mayonnaise onto the bun followed by the cabbage, chicken, mango dressing and bun top.

Recipes from Rachel Khoo’s weekly Substack newsletter Thank Me Later brings you weekly, feel-good recipes. www.rachelkhoo.substack.com

The post Rachel Khoo’s thrifty-but-delicious dinners appeared first on Checklists.

An estimated 1.25 million people in the UK are affected by eating disorders, with bingeing the most common. Though hard to identify, experts suggest binge eating is considered a disorder when it happens several times a week (over the course of a few months), causes distress, and negatively affects quality of life. Then there’s employment, which can also have an impact on the food you eat. But why can your job affect your diet – and what can you do to help? The findings below may well be different from what you think.

Stress in the workplace

Thirty-six per cent of UK employees eat for convenience over health when stressed or pressed for time. In fact this is the most common workplace habit, with 37.2% of men and 38.1% of women reporting this. It’s also far more common among workers aged 45-55+, as younger employees (18-44) are likely to eat more than usual to cope with work stress.

Comfort eating

Eating for comfort is also a common response to stress, and work can often trigger it. HR professionals are the most likely to eat for this reason, with 16.5% doing so daily. Those in IT (14.1 times per month) and Arts & Culture (14.1 times per month) also rank among the highest, with around one in eight eating for comfort every day. When it comes to snacks, the education sector are the biggest snackers. Nearly four per cent snack more than four times a day.

Skipping meals and convenience

The findings also show clear differences across industries. Arts & Culture employees are most likely to skip meals under pressure (45.2%). Those in education (42.7%), finance (42.4%), and IT (40.5%) tend to grab convenient – and often unhealthy – options. Notably, finance professionals are most likely to eat more than usual when stressed (40.4%).

The rise of weight-loss medication

Over 60% of Brits have considered using weight loss injections, with retail the most likely. The survey also revealed 77.3% of employees in the legal industry have considered this because of their eating habits. Then there’s seven in 10 employees in HR, IT and telecoms, finance, and Arts & Culture who also answered “yes”. 

How to manage the issue

“Humans are motivated by food,” says ZAVA’s medical expert Dr Crystal Wyllie. “However, ‘food noise’ we experience is when we’re not physically hungry, but associate eating with emotions or routine.” Here are four ways you can help manage what you choose to fuel your body with.

1 Practise mindfulness. Reduce work-related stress through mindfulness techniques such as meditation or breathing exercises.

2 Eat balanced meals. While many Brits reach for convenience foods at work, meals rich in fibre, protein, and healthy fats keep you fuller for longer and help curb cravings.

3 Change your environment. Whether you’re at home or in the office, take regular breaks away from your screen and the snack table. Simply being around food can make you feel hungry.

4 Prioritise sleep. Poor sleep has been linked to stronger cravings for high-calorie foods. Establish a calming bedtime routine by limiting screens and caffeine before bed.

Disclaimer: This article is for general information only and should not be used as a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or lifestyle. If you or someone you know might be struggling with an eating disorder, there is support and information available at Beat Eating Disorders, as well as from the NHS.

The post Can your job be a reason for bad eating habits? appeared first on Checklists.

WHAT AVOCADOS DO

“Avocados are a powerhouse of nutrients, and the perfect addition to breakfast or lunchboxes for busy brains and bodies going back to school,” begins Lucy. “They literally deserve an A+ in nutrition – and here’s why.”

Brain Development

Avocados are a rich source of healthy monounsaturated fats that can support brain cell structure and function, essential for learning and memory.

Vision Support

Avocados have a high content of lutein, which can help maintain eye health, a plus for long hours of reading and screen time.

Steady Energy

With fibre, potassium, and healthy fats, avocados release energy slowly, keeping kids fuelled through lessons and playtime without the sugar crashes.

Long-Lasting Fullness

Studies show that including avocado in a meal can increase satiety by over 20% and reduce the desire to snack for up to five hours^, helping children stay focused through the school day.

Immunity Boost

Vitamin C, E, and antioxidants help strengthen young immune systems, a must-have during the back-to-school cold season and viruses.

RECIPES FOR FUSSY EATERS

Got a child who’s picky at what they will and won’t eat? “You can easily incorporate avocado into meals to fuel the school day,” continues Lucy. “For example, spread it on whole-grain toast at breakfast or blend it into a smoothie. At lunch, you could mash into wraps and sandwiches instead of butter, dice into lunchbox salads or sushi rolls, or make a quick guacamole for dipping breadsticks, crackers or vegetables.”

Little one still unconvinced? With these recipes they’ll enjoy avocados’ many benefits without them realising what they’re eating!

Air fryer avocado crisps

45 Servings

Ingredients

1 large avocado or 2 small avocados

80g grated Parmesan cheese

15g breadcrumbs

1 tsp crushed garlic

1 tsp crushed onion

Salt and black pepper

Method

1. Mix the cheese, breadcrumbs, crushed garlic, crushed onion and salt, then season to taste.
2. Cut the avocado(s) in half, remove the pits and skin, and mash.
3. Add the previous mixture and stir until combined.
4. Place fine slices onto baking paper, spread them out, sprinkle with more breadcrumbs and put them in the air fryer basket.
5. Set the air fryer for 6-8 minutes at 160C, flip, and set for a further 6-8 minutes.
6. Repeat as many times as necessary until the dough is ready.
7. Let the crisps cool before serving.

Chocolate avocado treat balls

18-20 Servings

Ingredients

½ a large avocado or 1 small avocado

180g cooking chocolate

A pinch of salt

Grated coconut for coating

Method

1. Melt the chocolate.
2. Cut the avocado in half, remove the pit and skin, and mash.
3. Mix both, then add a pinch of salt.
4. Refrigerate for several hours until the mixture thickens.
5. Take portions of the dough and shape them into balls.
6. Coat in grated or desiccated coconut.

The post Food for thought: why avocados are great for kids appeared first on Checklists.