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There’s a meal in Singapore called ‘scissors-cut rice’, a selection of dishes piled high over a plate of lovely fluffy rice and topped with curry sauce,” says chef Jeremy Pang. “Originating from Hainanese Chinese descendants, the dish can be seen as a cross between a Malaysian nasi lemak and a Japanese katsu curry.” Curry sauce and rice Serves: 2 Ingredients: 2 cups of jasmine rice 2 cups of water 1 onion, finely diced ½ thumb-sized piece of ginger, peeled and finely chopped 2 garlic cloves, finely chopped 3 green chillies, pierced with the tip of your knife 1 potato, peeled and cut into 5cm chunks 300ml chicken stock 200g okra (swapsies: green beans), cut into 3-4cm lengths Vegetable oil For the sauce: 150ml coconut milk 1 tbsp sambal (swapsies: chilli bean sauce/toban jiang) 1 tbsp light soy sauce ½ tsp salt For the spices: 2 star anise 1 cinnamon stick 1½ tbsp curry powder Method: 1. Wash the rice at least three times. Place in a bowl and run under cold water, gently moving the rice grains between the tips of your fingers. Pour the rice through a sieve in between each wash, until the water runs clear. Sieve one last time and set aside. 2. Mix the sauce ingredients together in a jug. 3. Build your wok clock: start at 12 o’clock with the rice, followed by the onion, ginger and garlic, the spices, green chillies, potato, the sauce, chicken stock and lastly the okra. 4. Place the rice in a saucepan with the measured water. Cover with a tight-fitting lid, place on a medium-high heat and bring to a vigorous boil. Then reduce the heat to low and simmer with the lid on for 12-15 minutes until the liquid has evaporated to the point where you start to see air pockets form in between some of the rice grains. Replace the lid, turn the heat off and leave the rice to sit for another 15 minutes or so until ready to serve. 5. Once the rice is cooking, heat one to two tablespoons of vegetable oil in a saucepan to a medium heat, add the onion and fry for two to three minutes. Add the ginger and garlic and fry for a minute or so. Then add all the spices together, the green chillies and potato in turn, frying for about a minute after each addition. Pour in a quarter of the sauce and bring to a vigorous boil. Add another quarter of the sauce and again bring to a boil, then repeat this process until all the sauce has been added. Bring to a boil once again, pour in the chicken stock and cook on a medium heat for 20 minutes. Then add the okra and cook for five to 10 minutes before serving with the rice. ‘Jeremy Pang’s School Of Wok: Simple Family Feasts’ (Hamlyn, £22). Read More Marina O’Loughlin is wrong – there’s joy in solo dining Budget Bites: Three recipes to keep food bills down before pay day Meal plan: Romesco chicken and other recipes to fall in love with The chef who hated food as a child Who knew a simple flan could be so well-travelled? How to make Thai favourite lemongrass chicken stir-fry

I know with absolute certainty why this dish is a big-hitter on the School of Wok YouTube channel,” says chef Jeremy Pang. “Like many Thai curries and stews, it’s bold in flavour, but it can be cooked in a fraction of the time it takes for some of the slower-cooked recipes. “That means less time spent salivating over the stove and more time to eat. This fierce stir-fry will make your mouth water and your guests’ too – if you haven’t picked it all out of the wok before they arrive!” Lemongrass chicken Serves: 2 Ingredients: 4 skinless, boneless chicken thighs, cut into large chunks 1 tbsp chicken stock or water ½ white or brown onion, finely sliced 2-3 lime leaves Handful of Thai basil leaves Vegetable oil For the curry paste: 3 spring onions, finely chopped 3 garlic cloves, finely chopped 2 lemongrass stalks, trimmed, bruised and finely chopped ½ thumb-sized piece of ginger, peeled and finely chopped ½ thumb-sized piece of turmeric, peeledand finely chopped (swapsies: 1 tsp ground turmeric) 5-6 lime leaves, finely chopped ½ tsp salt For the sauce: 1 tbsp light soy sauce 1 tbsp fish sauce ½ tbsp palm sugar 50ml chicken stock Method: 1. Pound the paste ingredients together using a pestle and mortar, adding them one at a time, or blitz them in a food processor to form a smooth paste (you may need to add a tablespoon or so of water). 2. Mix the sauce ingredients together in a small bowl. 3. Place the chicken pieces in a bowl. Mix one tablespoon of the curry paste with the chicken stock or water and massage it into the chicken. 4. Build your wok clock: start at 12 o’clock with the marinated chicken, followed by the rest of the curry paste, the onion, the sauce, lime leaves and lastly the Thai basil leaves. 5. Heat one to two tablespoons of vegetable oil in a wok on a high heat until smoking hot. Add the marinated chicken and sear for a minute without moving, then fold the chicken over to sear on the other side for another minute or so. Once the chicken has a nice crisp edge and is fully browned, push it to the side of the wok. Add the curry paste to the centre of the wok, then the onion and fold the chicken over the mixture to incorporate and prevent the meat from burning. After about a minute, the onion should start to wilt. At this point, increase the heat and allow the wok to smoke before pouring the sauce around the edges of the wok. Bring to a vigorous boil, fold the chicken through and stir-fry for one to two minutes. Add the lime leaves and Thai basil leaves to finish and serve immediately. ‘Jeremy Pang’s School Of Wok: Simple Family Feasts’ (Hamlyn, £22). Read More Marina O’Loughlin is wrong – there’s joy in solo dining Budget Bites: Three recipes to keep food bills down before pay day Meal plan: Romesco chicken and other recipes to fall in love with The chef who hated food as a child Who knew a simple flan could be so well-travelled? Midweek comfort food: Singaporean curry sauce and rice

Of all the sweet dishes in the world, you wouldn’t expect the simple flan to be so well-travelled,” says chef Jeremy Pang. “Yet when you look at the simplicity of its ingredients – essentially a sweetened and flavoured egg custard – you can see why so many cultures have adopted the flan into their own cuisines. “This coffee-flavoured version is found in most coffee shops in Vietnam, but it’s also one of the most popular desserts in the Philippines.” Coffee and coconut flan Makes: 10 Ingredients: For the caramel: 300g caster sugar 300ml water For the custard: 6 large eggs, at room temperature 400ml coconut milk 300ml condensed milk 1 shot of strong espresso (swapsies: 2 tbsp good-quality instant coffee dissolved in 1 tbsp hot water) Whipped cream, fresh fruit or sugared peanuts, to decorate Method: 1. Stand 10 ramekins in an ovenproof dish or a deep-sided baking tray. Preheat the oven to 160C/350F/gas mark 4. 2. For the caramel, place the sugar and water in a saucepan on a low heat and stir for three to four minutes, until the sugar fully dissolves. Increase the heat to high and allow the sugar syrup to boil vigorously, without stirring, for about five to six minutes until it reaches a rich golden brown colour, taking care to ensure it doesn’t burn. Once ready, carefully and without hesitation, divide the caramel between the ramekins to form a layer of caramel on the base of each one. 3. For the custard, crack the eggs into a large mixing bowl, add the coconut milk and condensed milk, and beat well to form a thick, smooth mixture. Add the coffee and stir in, then strain the custard through a fine mesh sieve into a jug. Divide evenly between the ramekins. 4. Pour boiling water into the ovenproof dish until level with the top of the custard in the ramekins, being careful not to get any in the flans. Bake for 45 minutes to one hour, depending on size, until set. Remove from the oven and allow to cool slightly, then remove the ramekins from the hot water, taking care not to burn yourself. Allow to cool completely before serving. 5. To serve, loosen the rim of each flan using a dampened finger and then turn out onto a serving plate. Decorate with whipped cream, fresh fruit or sugared peanuts. ‘Jeremy Pang’s School Of Wok: Simple Family Feasts’ (Hamlyn, £22). Read More Marina O’Loughlin is wrong – there’s joy in solo dining Budget Bites: Three recipes to keep food bills down before pay day Meal plan: Romesco chicken and other recipes to fall in love with The chef who hated food as a child Midweek comfort food: Singaporean curry sauce and rice How to make Thai favourite lemongrass chicken stir-fry

Jeremy Pang doesn’t have a classic chef origin story: he “hated” food as a child. Before he turned 10, the chef, teacher and owner of the School of Wok in London admits: “I hated eating – I honestly did not like food. “Up to the age of, like, nine, it would take my mum two, three hours to get my dinner down me. I just didn’t want to eat – I wanted to go out and play football with my mates. I wanted to go and do stuff and play – I also wanted to eat fish fingers and all the stuff my friends were eating at home.” Pang grew up in a Chinese household and is a third-generation chef. When he was 10 years old, his family moved from the UK to Singapore for two years. Now aged 39 and based in southwest London, Pang says upon making the move, his “life completely changed”. He says: “When you go into hawker centres [open-air food markets] in Singapore, it’s a different world. Every single stall is a specialist in one type of food – not even cuisine. So you might have one uncle who has cooked chicken rice for his whole life, or another person who has cooked Hokkien Mee [a stir-fried noodle dish] for 40 years. “When people are as specialist as that, you cannot not want to eat it. And you see everyone digging into their food with no real etiquette – but the etiquette is the enjoyment of that bowl of food.” From there, Pang says Singapore “opened mine and my sister’s horizons” and he fell in love with food. With Singapore’s proximity to other Southeast Asian countries, he was exposed to a variety of cuisines – from Indonesian to Malaysian – many of which are taught at the School of Wok, along with the Chinese food Pang grew up with. With two kids of his own, aged six and two, Pang says: “I now feel so sorry for my mum.” Before the Covid-19 pandemic, the chef says of his oldest: “It was really difficult to get him to enjoy anything that wasn’t raw carrot or cucumber – which actually is healthy at least, but every day? That’s hard.” The pandemic shifted his son’s eating habits. Pang took a couple of months off and “cooked with him – we started making homemade pizzas, flapjacks – anything he wanted to make. He definitely at that point thought he had more of a Western palate, but I’ve known since he was really young and started eating that he does love Chinese food. “He likes the slightly lighter palate, and home-cooked Chinese food can be quite light – steamed fish, flash-fried vegetables, things like that.” One constant from Pang’s childhood to his family life now is the concept of feasting – serving multiple dishes for one meal. “This is how Asian cuisine is eaten, and should be eaten,” he says simply. “My style of cooking is 100 per cent home cooking anyway, and I’ve grown up with it. If you are Asian, that’s just a way of life. But if you’re not, it’s hard to compute how to get four or five dishes on the table, all hot or in the right state at the right time.” He continues: “Even if when we’re doing midweek meals at home, if I’m cooking Chinese or Southeast Asian just for the four of us, I’ll quite often cook two or three dishes. Those two or three dishes are there to be shared – that absolutely is our way of cooking and eating.” Pang’s latest book, Simple Family Feasts, is all about demystifying this concept for home cooks who haven’t grown up with it. Each chapter is dedicated to a different cuisine – including Chinese, Vietnamese, Singaporean and Indonesian – and shows you how to build a feast, guiding you through which dishes to make and in what order. Balance is crucial to pulling off a feast. “If, for example, you just ate crispy, deep-fried stuff – which is terribly bad for you, but we all love it – yes, you want to eat lots of it at the beginning. But five minutes later, you might get lost in that deep fried, crispy, greasy world, and so you’re likely to stop eating it at some point quite quickly. “But if you had something crispy, you have something opposite that melts in the mouth, you had something soft with a gentle bite, you had crunchy – usually from fresh vegetables or flash-fried vegetables, salads, anything like that – and you had a perfect balance of those textures. Honestly, I think you could just keep eating.” Growing up with this style of cooking must make Pang a brilliant multitasker – something he says is “a great skill to have”, but “sometimes it’s my worst enemy”. “I’m constantly multitasking – I get to the end of the day and I don’t know what’s happened, I sometimes can’t tell you what I’ve done in a day. I might have done a million different things… So in some ways, I’m very good at multitasking – but when I get home, my wife probably wouldn’t agree with that.” Like all of Pang’s cookbooks, this is an “ode to my father”, who passed away in 2009. “He’s the one who instilled that love of cooking and cuisine – especially Asian food. He never really taught me how to cook, he just said, ‘Stand and watch’, or, ‘Taste this and tell me what’s in it’. That was his style of teaching.” ‘Jeremy Pang’s School Of Wok: Simple Family Feasts’ (published by Hamlyn; £22). Read More Marina O’Loughlin is wrong – there’s joy in solo dining Budget Bites: Three recipes to keep food bills down before pay day Meal plan: Romesco chicken and other recipes to fall in love with Who knew a simple flan could be so well-travelled? Midweek comfort food: Singaporean curry sauce and rice How to make Thai favourite lemongrass chicken stir-fry

Ciara has revealed that she and her husband, Russell Wilson, are expecting their third baby. The singer, 37, shared a black-and-white video to Instagram on 8 August to announce her pregnancy. In the footage, Ciara could be seen posing and dancing next to a pool, while showcasing her baby bump. The video is also set to her and Chris Brown’s new song, “How We Roll.” She went on to confirm that she’s expecting in the caption of the post, as she included some of the lyrics from her latest tune. “You look at me like that again, we make another kid…You my heart I’m your rib,” she wrote. In the comments of the post, many famous faces have gone on to celebrate the baby news, with singer Chloe Bailey writing: “YEEEESSSSS,” along with three heart eyes emojis. “OMGGG CONGRATULATIONS @ciara @dangerusswilson,” singer Normani added. “I am screaming for y’all.” “Congratulations Mama!!! Sending [love] to you and @dangerusswilson!” Lupita Nyong’o wrote. Many fans also took to the comments to praise the video, with one writing: “Now that’s how you announce a pregnancy…Omg!!!!” Wilson also announced the news on his own Instagram, where he shared the video of his wife and noted that he’s the one who filmed it. In the caption, he quipped: “That’s just ‘How We Roll.’” The “Level Up” singer and her husband are already the parents of two: a six-year-old daughter, Sienna, and a three-year-old son, Win. Ciara also shares a nine-year-old son, Future, with her ex, Future. The pair’s announcement also comes a year after Wilson opened up about wanting to expand his family. While Ciara was guest hosting The Ellen DeGenres Show, she brought her husband onto the programme, during which he asked her: “Can we have more babies?... Just give me one more at least.” After the singer responded by bursting into laughter, she told her partner – who she’s been married to since 2016 – she agreed to have more children. “We definitely can,” she said. “We have a little time before we get there…But I’m down to do it again with you.” Back in 2020, the NFL star made a different joke about having another child. In a video posted to Ciara’s Instagram, to promote her fragrance line, he told her: “You smell like you about to get pregnant again.” Meanwhile, the “Body Party” singer has continued to speak candidly about motherhood. During an interview with People earlier this month, she confessed that while she’s “getting better” at managing the chaos of back-to-school season, she still has a busy schedule, as a parent of three. “There are three kids, three of these precious, beautiful, turned-up-crazy, fun, amazing human beings that come with so much. It’s like, ‘Oh my Lordy,’ but you also find a way to make it work,” she said. “That’s the beauty of it all, it’s organised chaos.” She continued: “That’s how life is in general for us, so that’s nothing new, but during back to school, you’re really carefully running through lists and crossing your Ts and dotting your Is, because you want your kids to be set up for success and go in prepared.” Read More Why TikTok is going wild for lip oil Get ready for a SpongeBob and slime Super Bowl. CBS and Nickelodeon team up for NFL's biggest game Future disses ex-fiancée Ciara’s husband Russell Wilson in new track Francia Raisa says she has polycystic ovary syndrome: ‘Learning to live with it’ Raven-Symoné details cosmetic surgeries she had before she turned 18 What is ALS and what are the causes?

Gareth Wyn Jones, star of BBC series The Family Farm, has launched a search for a butcher who will help him hunt and prepare grey squirrels to be used in burgers. The farmer, 56, plans to serve up the invasive squirrel as part of the menu at his pop-up restaurant in the forthcoming Welsh Game Fair at the Faenol Estate, near Bangor, in September. Jones launched an appeal to help him source grey squirrels and is encouraging visitors to the fair to think of the non-native rodent as “any other wild food” when they tuck into his burgers. The pop-up will mark Jones’ first time running a restaurant. The farmer, who farms near Llanfairfechan in the foothills of the Carneddau Range, said: “Grey squirrels are not native to this country. They were introduced from America and they have led to the decline of our own red squirrel population. “Squirrel meat is like any other wild food, eating them is like foraging for anything else. We have to remember they are a pest. On the farm if I have too many rats, crows or whatever, I have to deal with them.” He added: “What’s the difference with squirrels? Their meat is a by-product so why waste it? It’s a fantastic wild food. “All I need now is an alternative butcher to supply the grey squirrels and it’ll be ready, steady, cook.” Grey squirrels from North America were introduced in the UK in the 1800s and are a major threat to native red squirrel populations. They outcompete the red squirrels for food and space, as they are prolific breeders. Grey squirrels also carry a virus called squirrelpox, which they are actually immune to, but can spread the disease to red squirrels, therefore decimating the local populations. The Woodland Trust describes the introduction of grey squirrels in the UK as having had a “disastrous impact” on red squirrels, which are the UK’s only native squirrel species. Red squirrels are a legally protected species. It is illegal to intentionally kill, injure or disturb them. Jones, who has more than a million followers across his social media channels combined, said the best way to “change things” is to eat “food that’s been produced here”, including game like grey squirrel. James Gower, chief executive of Stable Events, the organiser of the Welsh Game Fair, said: “Our aim is to celebrate everything that is best about the countryside and rural pursuits, including the wider benefits of conservation and field sports. “The pop up restaurant will provide a real showcase for the finest fare the countryside has to offer,” he added. “I can’t think of a better mine host than Gareth Wyn Jones who is passionate about promoting proper local produce – and has great likeability. “The idea of putting squirrel burgers on the menu is inspired because it means we can find a good use for a real rural pest and tantalise people’s tastebuds at the same time.” Read More Men sometimes need help – and I’m determined to start asking for it ‘Oblivious’ woman defended after walking through beach wedding: ‘They don’t own the beach’ King’s Guard shares sweet exchange with young boy wearing royal uniform

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American actor Francia Raisa has revealed that she has polycystic ovary syndrome. The How I Met Your Father star, 35, shared an Instagram post on Monday (7 August) to celebrate the release of her friend’s book, Living With PCOS: Road To Reversal by Candice Craig. “My friend wrote a book about PCOS,” Raisa wrote in an Instagram Story to her 1.7m followers as she posed with her Craig. “I also have PCOS and still learning how to live with it. Thanks for this @candice,” she added in the next slide, photographing Craig’s book. Polycystic ovary syndrome is a common condition that causes irregular periods, difficulty getting pregnant and high levels of androgen hormones. The condition occurs when follicles (fluid-filled sacs) form in the ovaries. According to the NHS, PCOS affects around one in every 10 women in the UK and more than half of these women do not have any symptoms. Symptoms of PCOS usually become apparent in your late teens or early twenties, which also includes excessive hair growth, weight gain, thinning hair, oily skin or acne. While the exact cause of PCOS is unknown, the NHS says that it typically runs in families and can be related to abnormal hormone levels in the body, including high levels of insulin – the hormone that controls sugar levels in the body. While Raisa did not disclose any more information about her condition, the Grown-ish actor recently opened up about donating her kidney to Selena Gomez in 2017. Raisa reflected on her kidney donation during a recent appearance on the Good Guys podcast. Speaking to hosts Josh Peck and Ben Soffer, Raisa recalled how the medical procedure felt like the right thing for her to do amid Gomez’s lupus diagnosis. “I’ve said this before, but that was a time where I just felt it in my heart,” she said. “I knew I was a match. I knew it was going to happen.” Raisa emphasised that she was the one who chose to donate her kidney, adding: “No one forced me to do anything. It came out of the genuine kindness of my heart, and I’ve been super blessed ever since.” Meanwhile, the “Calm Down” singer has also opened up about her relationship with Raisa after the kidney donation. In a March episode of Apple TV Plus’s documentary series Dear…, Gomez explained how the How I Met Your Father star offered to donate her kidney. “My best friend. Her name is Francia. She said: ‘No, I am absolutely getting tested,’” the Disney Channel alum recalled. “And within three days, she went to get tested, and she was a match. And it was one of those moments where I felt watched over. I know I was so, so, so lucky.” Gomez added that Raisa “not even second-guessing [being] a donor” was “unbelievably overwhelming” and that she will “never ever, ever be more in debt to a person than Francia”. Raisa has previously tried to dispel rumours that the pair have been “feuding” since the donation, with the actor telling TMZ last month: “There no beef, guys.” Read More ‘Oblivious’ woman defended after walking through beach wedding: ‘They don’t own the beach’ King’s Guard shares sweet exchange with young boy wearing royal uniform Noah Schnapp fans perturbed by twin sister’s reaction to him coming out Raven-Symoné details cosmetic surgeries she had before she turned 18 What is ALS and what are the causes? Jonnie Irwin shares emotional milestone with son Rex amid terminal cancer diagnosis

Raven-Symoné has revealed that she underwent several cosmetic surgeries as a teenager, after her father encouraged her to do so while she was receiving criticism about her weight. The That’s So Raven star said she had two breast reductions and liposuction done before she turned 18 in 2004. Speaking on the latest episode of her and her wife Miranda Pearman-Maday’s podcast, Symoné recalled: “There was paperwork involved. My dad suggested strongly that I should get my breasts reduced. “He was like, ‘So you don’t feel bad, is there anything that you want?’ I was like, ‘Yeah, if I get lipo, will people stop calling me fat?’” She continued on The Best Podcast Ever with Raven and Miranda: “So I got a twofer. It was just a mess, just being that young and the pain of it all.” Symoné also disclosed that, after her first breast reduction surgery, she suffered a seizure. “I remember waking up and seeing everything… and then I just started to have this dry mouth and couldn’t breathe and went back under,” she said of the experience. The Cheetah Girls star said she does not remember much else because she was “disassociating” from reality, but admitted that not knowing what caused the seizure “freaks her out a bit”. She still went ahead with the second breast reduction. While she advised others who may be considering similar procedures to wait until they are fully developed before going under the knife, Symoné added that her decision to get breast reductions prevented her “t**ties reaching her ankles”. “I don’t know if I regret it because they grew back not to that big of a size,” she said. Last year, Symoné credited her wife with helping her “kick sugar”, which led to her losing 40 pounds (approximately 18kg). She told The View: “With [Pearman-Maday’s] help and guidance and love and fantastic cooking skills… she helped me kick sugar. “I say ‘kick sugar’ because it is an addictive drug and I was addicted to it in wheat form, in regular form. And it’s out of my system.” Receiving bad news about her health from her doctor also spurred Symoné to take her weight more seriously, so that she could be around longer to spend her life with her wife. “I want to be here for her as long as I can,” she said. “I found out some numbers at the doctor that were not pleasant for someone in my age bracket – or any age bracket, to be honest with you… She doesn’t want to take me to an early grave, and I want to make sure I am there for her in the best health possible.” In July, Symoné called on people not to use diabetes medication Ozempic purely for weight loss, as it is “made for certain people”. She opened up about her family’s history of pre-diabetes and diabetes, and said she is “more susceptible” to the disease if she is not careful about what she eats. “So, I think it’s very important we understand certain medications are made for certain people – and to not take that away just for glamazon purposes,” she told E! News. Read More ‘Oblivious’ woman defended after walking through beach wedding: ‘They don’t own the beach’ Men sometimes need help – and I’m determined to start asking for it King’s Guard shares sweet exchange with young boy wearing royal uniform

From creamy mashed potato and sweetcorn smothered in butter to rich tomato soup and miso-glazed aubergine, cooked veggies can be incredibly tasty. But did you know that, in some cases, munching raw vegetables can be better for your health? “When veggies are cooked, some of the heat-sensitive nutrients, such as vitamin C, can become depleted,” says functional nutritionist Pauline Cox, author of Hungry Woman: Eating For Good Health, Happiness And Hormones. “Beneficial enzymes within raw veg can also be lost to roasting and cooking.” Fresh veg can be especially appealing in summer when you’re craving filling salads and crunchy snacks. “Adding more raw to your daily dish will liven up your palate and upgrade your dinner plate,” Cox says. As with any raw ingredient, it’s important to prepare veg properly. “Whether you’re eating vegetables raw or cooked, always wash them well before consuming to help reduce pesticide residue or harmful bacteria,” suggests Maz Packham, nutritional therapist and founder of Nourishful Nutrition. Here, experts talk through eight vegetables that are delicious raw… 1. Sweet potato “Sweet potato, often associated with oven baked, roasted or mashed, can actually be consumed raw,” says Cox. But you’ll want to grate the flesh first to make it more palatable: “Grated into a slaw, sweet potatoes are a super source of beta carotene, vitamin C and fibre.” 2. Kale Baked kale chips have become very trendy in recent years as health-conscious individuals look for new ways to consume the vitamin-rich leaves. “Many individuals find it easier to digest kale once it’s been sauteed or steamed,” says registered nutritionist Jenna Hope. “However, massaging raw kale with olive oil instead can also help to aid digestion whilst preserving the vitamin C. “Additionally, adding olive oil can help to increase the absorption of fat-soluble vitamins such as vitamin K, which is also present in kale.” 3. Sugar snap peas Unlike some types of peas, there’s no need to shell sugar snaps, which are high in vitamins C and K. “Vitamin C is a powerhouse antioxidant we need to consume through foods for collagen production, to support iron absorption, and for a healthy functioning immune system,” says Packham. “Sugar snap peas are also a good source of vitamin K and folate which are abundant in green vegetables, and they’re a great source of fibre helping to support beneficial bacteria in the gut and good digestive health.” They make a delicious snack on their own or dipped in hummus. “You may want to break off the ends and remove the outer string that runs along the side; you may not even notice it,” Packham continues. “Cut the pods into smaller segments and mix into salads for extra texture and crunch.” 4. Celeriac “Rich in vitamin K, celeriac may have bone-health boosting properties, as higher intake of vitamin K is associated with a lower risk of fractures,” suggests Cox. Cut off the tough outer peel before grating, slicing ribbons with a vegetable peeler or chopping into small pieces. “Delicate in flavour but packed with goodness, celeriac makes a great addition to any salad,” Cox. “Thinly sliced into matchstick-sized strips and tossed with a dollop of olive oil, mayonnaise and a little mustard, celeriac can liven up any meal as a side dish.” 5. Cauliflower Cauliflower cheese may be a culinary classic, but you don’t have to bake this cruciferous veg to reap the health rewards. “Cauli is bursting with vitamin C, vitamin K and dietary fibre,” says Cox. She recommends: “Raw cauliflower makes a great dunker for a delicious guacamole or hummus.” However, if you have any digestive health issues you should be cautious with cruciferous vegetables like cauliflower. “They can cause excess gas as they contain an indigestible fibre called raffinose,” says Rob Hobson, registered consultant nutritionist at Healthspan. “Bacteria try and break this down in the large intestine and in the process produce gas. This could be an issue for people suffering from irritable bowel syndrome (IBS) as it can exacerbate symptoms.” 6. Baby corn While full-size corn cobs are way too tough to consume whole, baby corn (harvested before the stalks mature) is soft enough to munch whole. “Despite its size, baby corn is nutritionally rich containing vitamins A and C as well as folate and potassium,” says Packham. “The high fibre content helps support a healthy gut while also helping you to feel fuller for longer.” You can slice the stalks to add to salads or serve them as crudites, Packham suggests: “Baby corn is a great snack option and can be left whole – it tastes delicious dipped into hummus or guacamole.” 7. Courgette “Courgettes are rich in vitamin C and B6, which can also be degraded by high heat,” says Hope, and because it’s got a semi-firm texture it’s easy to adapt for raw dishes. Hope adds: “Try slicing up your courgettes and using them as an alternative to cucumber in salads, or sliced up and dipped into hummus or guacamole.” 8. Brussels sprouts Not a fan of the classic Christmas dinner side dish? “Trying them raw might just see you developing a newfound love for the humble Brussels sprout,” says Cox, recommending the brassica as a rich source of vitamins C and K. “Thinly sliced and treated like shredded lettuce, glug on a generous dose of avocado oil or olive oil and a few chopped pecans or walnuts and finish with some fresh, grilled goat’s cheese – this combo may well win you over!” As Brussels sprouts are cruciferous, the same warning applies to cauliflower for people with IBS. Hobson adds: “They contain compounds called glucosinolates which can reduce the absorption of iodine which could interfere with thyroid function. “People with underactive thyroid may want to limit their intake of these compounds. Cooking them lowers the levels of glucosinolates.” Read More Brain’s appetite control centre different in overweight or obese people – study Study reveals how muscle cells deteriorate with age, hampering injury recovery Is it heat exhaustion or are you just tired? Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

Jonnie Irwin has shared an emotional milestone as he cycled with his four-year-old son Rex, on what appeared to be Rex’s last day at nursery. The TV presenter, 49, who is best known for hosting property show A Place in the Sun and Escape to the Country, publicly revealed his diagnosis in November 2022 after his lung cancer spread to his brain. He has previously said he “doesn’t know how long” he has to live. Irwin, who has been receiving palliative care for the past three years, posted an update on Monday (8 August) as he accompanied Rex on his way to nursery. “Last EVER ride to nursery with Rex,” wrote Irwin in a new Instagram post, sharing a series of pictures of himself and Rex on their bicycles as Irwin’s two-year-old son, Rafa, played with a spade. “Suitably waved off by Rafa and his spade and Rex with his game face on!” added Irwin. Irwin, who shares his three boys Rex and twins Rafa and Cormac with his wife Jessica Holmes, detailed his experience of palliative hospice care in a recent interview with BBC Morning Live. The property expert described his hospice experience as a “delight”, adding that his initial perception of such facilities were that they were “very much a boiling hot room full of people who looked frail and towards the end of their days”. However, it was “nothing of the sort” when he did actually go in. “It’s spacious, energised, comfortable,” Irwin told the show, adding: “I’ve had a really, really good experience at my hospice.” He urged anyone who is facing a terminal diagnosis to “embrace” end-of-life care and to try going to a hospice if they have been offered the choice. “My first experience of palliative care and hospice was blood transfusions,” he explained. “I had my first blood transfusion in hospital and then was invited to use the hospice, so I have it a go as a day patient and went into a lovely room. “I implore people to check out hospices. If you’ve got the choice of using it, then use it… I encourage people to explore that option because it’s not the doom and gloom operation you might think it was.” Irwin recently revealed that sometimes he has to “remove himself” from his family home to go to a hospice when he is in a lot of pain because it makes him “not good to be around”. He told Hello! magazine: “I’m like a bear with a sore head and I don’t want [my family] to be around that.” In another appearance with podcast OneChat previously, he said that being in pain affects his mood, explaining: “I have been close to death’s door, twice at least. You lose your memory, you lose your patience. I have got a very short temper. It’s not made me a better person, that’s for sure.” Read More King’s Guard shares sweet exchange with young boy wearing royal uniform ‘Oblivious’ woman defended after walking through beach wedding: ‘They don’t own the beach’ Sandra Bullock’s sister praises actor for being an ‘amazing caretaker’ to late partner Bryan Randall What is ALS and what are the causes? Brain’s appetite control centre different in overweight or obese people – study Areas with lower bird diversity ‘have more mental health hospital admissions’

Sandra Bullock’s longterm partner Bryan Randall has died at the age of 57 after a three-year battle with amyotrophic lateral sclerosis (ASL). His family shared a statement confirming that Randall “passed away peacefully” on Saturday (5 August), adding that he “chose early to keep his journey with ALS private and those of us who cared for him did our best to honour his request”. The statement, sent to People magzine, continued: “We are immensely grateful to the tireless doctors who navigated the landscape of this illness with us and to the astounding nurses who became our roommates, often sacrificing their own families to be with ours.” Bullock and Randall first met in 2015 and made their first public appearance together the following year. The model-turned-photographer’s family has asked for donations to be made to the ALS Association and the Massachusetts General Hospital. ALS affects nerve cells in the brain and spinal cord, its name coming from the Greek and referring to a wasting away of the muscles responsible for controlling voluntary movement caused by a lack of nourishment, the fault of a genetic mutation. As the ALS Association explains: “Motor neurons reach from the brain to the spinal cord and from the spinal cord to the muscles throughout the body. The progressive degeneration of the motor neurons in ALS eventually leads to their demise. “When the motor neurons die, the ability of the brain to initiate and control muscle movement is lost. When voluntary muscle action is progressively affected, people may lose the ability to speak, eat, move and breathe. “The motor nerves affected when you have ALS are the motor neurons that provide voluntary movements and muscle control. Examples of voluntary movements are making the effort to reach for a smartphone or step off a curb. These actions are controlled by the muscles in the arms and legs.” Early symptoms of the disease, according to the US National Institute of Neurological Disorders and Strokes (NINDS), include: muscle twitches in the arm, leg, shoulder or tongue; cramps; tight or stiff muscles; muscle weakness; slurred or nasal speech; and difficulty chewing and swallowing. “The first sign of ALS usually appears in the hand or arm and can show as difficulty with simple tasks such as buttoning a shirt, writing, or turning a key in a lock,” the NINDS explains. “In other cases, symptoms initially affect one leg. People experience awkwardness when walking or running, or they may trip or stumble more often.” There is currently no cure for ALS but the US Food and Drug Administration has approved four drugs to treat the condition and ease the discomfort of sufferers: Riluzole, Nuedexta, Radicava and Tiglutik. It was first discovered by French neurologist Jean-Martin Charcot in 1869 and is also commonly known as Lou Gehrig’s disease in memory of the celebrated New York Yankees baseman (1903-41) who also suffered from it. While ALS affects all demographics, it is most common among people aged between 55 and 75 and, according to some studies, disproportionately affects former members of the armed forces, perhaps because of exposure to harmful toxins during their service careers although this has not been definitively substantiated. The ALS Association reports that, in 90 per cent of cases of ALS, there is no family history of the genetic mutation that causes the disease and, in the 5-10 per cent of cases in which there is, only a 50 per cent possibility exists of its being passed on. For more information, please visit the websites of the ALS Association or the National Institute of Neurological Disorders and Strokes. Read More Roberta Flack announces she has ALS and finds it ‘impossible to sing’ NIH to fund unproven ALS drugs under patient-backed law ALS drug wins FDA approval despite questionable data Brain’s appetite control centre different in overweight or obese people – study Areas with lower bird diversity ‘have more mental health hospital admissions’ Greg Rutherford rushed to hospital ‘screaming and clawing at his skin’