Eat Your Way to Better Sleep: Calming Foods and Supplements That Actually Work

If you've ever found yourself staring at the ceiling at 2am, willing yourself to drift off, you're not alone. 

Millions of Brits experience disrupted sleep or insomnia at some point in their lives. 

But did you know that what you eat – and when – can significantly affect your ability to relax and fall asleep?

Whether you're dealing with stress, poor sleep quality, or the occasional bout of restlessness, the right foods and natural supplements can help. Here's a guide to calming nutrition that supports restful sleep.

1. Calming Foods to Add to Your Evening Routine

Tart Cherries (or Tart Cherry Juice)

Tart cherries are a natural source of melatonin – the hormone that regulates your sleep-wake cycle. Drinking tart cherry juice about an hour before bed has been shown to improve both sleep duration and quality.

Warm Milk

This traditional bedtime drink contains tryptophan, an amino acid that helps the body produce serotonin and melatonin. If dairy isn't your thing, fortified oat or almond milk can be a good alternative.

Bananas with Nut Butter

Bananas provide magnesium and potassium – minerals that help relax muscles – along with a small dose of tryptophan. Pairing one with a tablespoon of peanut or almond butter can also help stabilise blood sugar levels overnight.

Jasmine or White Rice

Surprisingly, high glycaemic index carbs (like jasmine rice) can promote sleep when eaten a few hours before bed. They increase the availability of tryptophan in the brain, which may help you fall asleep faster.

Leafy Greens

Spinach, kale, and other dark greens are high in calcium and magnesium, both of which are vital for the production of sleep hormones.

Herbal Teas (Chamomile, Valerian, Lemon Balm)

These caffeine-free infusions are long known for their calming effects. Chamomile is especially popular in the UK and has mild sedative properties that can help ease anxiety and support sleep.

2. Supplements That May Help You Sleep Better

Always check with your GP or pharmacist before adding new supplements, especially if you're on medication.

Melatonin

Not available over-the-counter in the UK, but sometimes prescribed for short-term use (e.g., jet lag). A low dose taken at the right time can help reset your sleep schedule.

Magnesium Glycinate or Citrate

Magnesium is essential for nervous system function and relaxation. Deficiency is common and can contribute to insomnia. Supplements can ease tension and support deeper sleep.

Ashwagandha

An adaptogenic herb used in Ayurvedic medicine, ashwagandha can reduce cortisol levels (your stress hormone), promoting relaxation and more consistent sleep patterns.

L-Theanine

Found naturally in green tea, this amino acid boosts GABA and dopamine, creating a calming effect without sedation. It's ideal for anxious minds that won’t switch off at night.

5-HTP (5-Hydroxytryptophan)

This serotonin precursor may support mood and sleep, but should not be combined with antidepressants. It can help balance mood and regulate the sleep cycle when used appropriately.

Tips for Timing Your Nutrition

Don’t eat heavy meals within 2–3 hours of bedtime. This gives your digestive system a break and helps avoid sleep disruptions.

Have a light, sleep-friendly snack if you're hungry late at night. A banana with a spoonful of yoghurt, or a handful of almonds, can do the trick.

Avoid caffeine after 2pm. Even if you think it doesn’t affect you, it likely is – just subtly.

Final Thoughts

Good sleep doesn’t just happen – it’s built on a series of small, intentional choices. Swapping your afternoon coffee for a calming tea, or including magnesium-rich greens in your dinner, may seem minor but can add up to big improvements in how you feel and function.

With the right combination of calming foods, nourishing supplements, and consistent habits, you can take back control of your sleep – naturally.

Celebrate World Baking Day with the Joy of Home Baking

World Baking Day, celebrated annually on the third Sunday in May, is the perfect excuse to dust off your apron, preheat the oven, and indulge in the comforting ritual of baking. 

Whether you're a seasoned baking pro or a total bread-baking novice, baking at home is a wonderful way to slow down, get creative, and treat yourself and your loved ones to something truly special.

Why Bake at Home?

In an age of convenience, home baking is more than just a way to whip up baked treats—it’s an act of mindfulness. Measuring, mixing, kneading, and watching something rise in the oven is a therapeutic experience that connects us to simpler times. Plus, nothing beats the aroma of freshly baked bread or a warm batch of scones wafting through the house.

Easy Bakes for Every Skill Level

You don’t need fancy equipment or obscure ingredients to get started. Here are a few crowd-pleasing ideas to mark the day:

Classic Victoria Sponge – A staple of British baking, this light, airy cake filled with jam and cream is ideal for sharing over a cuppa.

Welsh Cakes – Quick to make and perfect with butter and jam, these are a lovely nod to traditional recipes.

Banana Bread – Got overripe bananas? Turn them into a moist, satisfying loaf with a hint of cinnamon.

Soda Bread – No yeast? No problem. This Irish favourite is rustic, quick, and delicious with butter and cheese.

Chocolate Chip Cookies – Always a hit, and ideal for baking with children.

Get the Kids Involved

Baking is a brilliant activity for children, teaching them about maths, science, and patience while having fun. Let them stir, pour, and decorate—and don’t worry about the mess. It’s part of the charm!

Make It a Social Event

Turn World Baking Day into a mini celebration. Invite friends or neighbours over for an afternoon tea, take part in a virtual bake-along, or drop off some homemade goodies to someone who could use a smile. Sharing your bakes is one of the most heartfelt ways to connect.

Top Tips for a Successful Bake

Always read the recipe through before starting.

Use room temperature ingredients unless otherwise stated.

Don’t overmix—especially for cakes and muffins.

Invest in an oven thermometer for accurate baking.

Embrace imperfections. Homemade means unique!

Celebrate the British Way

Why not pair your bakes with a proper pot of tea? From Earl Grey to Yorkshire Gold, a good brew elevates any homemade cake. And if you’re up for a challenge, try your hand at something quintessentially British like Bakewell tart or sticky toffee pudding.

World Baking Day is your chance to celebrate creativity, comfort, and community. So, gather your ingredients, put on your favourite playlist, and bake something beautiful. Share your creations on social media using the hashtag #WorldBakingDay and join a global community of bakers who know that a little flour and sugar can go a long way.

Creating a Feast for Ascension Day: Ideas for Home and Church Gatherings

Ascension Day, celebrated 40 days after Easter Sunday, commemorates the moment Jesus ascended into heaven. 

Though it may not be as widely marked as Easter or Christmas, it offers a beautiful opportunity to gather with others in faith, reflection, and fellowship. 

Whether you’re planning a simple supper at home or a more communal celebration with your church, a feast can turn this holy day into something truly memorable.

Here’s how to plan a meaningful Ascension Day meal, complete with ideas for food, décor, and prayers.

1. Start with the Spirit of the Day

Ascension Day is a celebration of hope, commissioning, and anticipation. It’s a time to reflect on Jesus’ final words and prepare for Pentecost. Keep this in mind when planning your gathering: the tone should be joyful, uplifting, and spiritually nourishing.

Consider beginning your meal with a short reading (Acts 1:6–11 is the classic choice) and a prayer of thanksgiving. If you’re with children or a mixed-age group, you might include a short story or craft to make the occasion more interactive.

2. Seasonal and Symbolic Food Ideas

Ascension Day doesn’t have traditional foods in the way Easter might, but you can create your own feast using symbolic and seasonal inspiration:

At Home:

Light, uplifting dishes: Think fresh salads, lemony chicken, herbed fish, and asparagus—foods that feel like spring and evoke a sense of "rising" or "ascension".

'Heavenly' desserts: Angel food cake, cloud meringues, or pavlovas topped with spring berries.

Freshly baked bread: A nod to the breaking of bread and sharing in fellowship.

For a Church or Community Gathering:

Bring-and-share lunch or supper: Invite attendees to bring a dish that reflects the season. Provide a list of ideas to help guide choices.

Ascension-themed dishes: Name dishes playfully—“Heavenly Hummus”, “Cloud Nine Cupcakes”, or “Spiritual Spring Salad”.

Vegetarian focus: Consider making the meal more inclusive with plant-based dishes that everyone can enjoy.

3. Setting the Scene

Whether you're hosting in your kitchen or a church hall, the atmosphere matters:

Décor: Use white and gold, traditional Ascension Day colours symbolising purity and glory. Add fresh flowers—lilies, daisies, or even wildflowers from a local walk.

Candles and light: Incorporate gentle lighting to signify Christ as the light of the world.

Sky elements: Paper doves, clouds, or stars make simple yet meaningful decorations, especially in church halls or family settings.

4. Incorporate Reflection and Worship

If you're planning a church-based event, consider including a short liturgy or hymn-sing before the meal. For a home celebration, invite guests to write down prayers or reflections and place them in a "prayer jar" to be shared or offered later.

You could also include:

A short group discussion about what “ascension” means in everyday life.

A simple blessing to end the meal and look ahead to Pentecost.

5. Make It Intergenerational

Ascension Day can be a brilliant teaching moment for children and a source of encouragement for older generations. Create opportunities for storytelling, sharing personal reflections, or even singing together. Encourage young guests to help with serving food, reading Scripture, or decorating.

Conclusion:

Creating a feast for Ascension Day doesn’t have to be elaborate. Whether it’s a light meal at home or a joyful church gathering, the goal is to honour the significance of the day while deepening your community’s connection to one another and to God. With a little planning, your celebration can lift hearts as much as it fills plates.

Aberffraw Biscuits — The Shell-Shaped Sweet from Anglesey

Delicate, buttery, and absolutely steeped in legend, Aberffraw biscuits (also known as Aberffraw cakes) are one of Wales’s most beautiful and historic bakes. 

These charming, shell-shaped shortbread biscuits hail from Anglesey, the windswept island off the north-west coast of Wales.

Their unique design, rich flavour, and storied origins make them a standout treat for anyone exploring the heritage of Welsh baking.

A Biscuit with a Story

According to legends, the Aberffraw biscuit was first created in the 9th century in the royal court of Aberffraw, once a seat of power in Gwynedd. It’s said that a Welsh king, inspired by the scallop shells on a pilgrimage to Santiago de Compostela, asked for a cake in the same shape.

The result? A shell-imprinted shortbread that combined noble flair with the humble beauty of traditional ingredients.

Simple Ingredients, Lasting Delight

At its heart, the Aberffraw biscuit is a classic shortbread — just flour, sugar, and butter — but shaped using a real shell or a mould to create its distinctive ridged appearance. Some modern bakers add lemon zest or almond for a subtle twist.

These biscuits are perfect with a cup of tea, adding an elegant touch to any afternoon spread.

Anglesey & Beyond: A Regional Revival

While the original recipe was largely forgotten over time, the biscuit has enjoyed a revival in recent years, thanks in part to artisan Welsh bakeries. You’ll now find variations throughout North Wales and beyond:

Traditional: pure shortbread, often stamped with a real scallop shell

Flavoured: lemon, almond, or vanilla

Decorated: dipped in chocolate or dusted with sugar

Bakers across the UK now embrace this design, but it remains a uniquely Welsh culinary gem.

Recipe: Aberffraw Biscuits

Ingredients:

175g plain flour

50g caster sugar

125g unsalted butter, softened

(Optional) ½ tsp vanilla or almond extract

(Optional) zest of ½ lemon

Method:

Preheat oven to 180°C (160°C fan) / 350°F / Gas Mark 4.

In a bowl, cream together the butter and sugar until light and fluffy.

Mix in the flour (and any optional flavourings) to form a soft dough.

Roll into balls and press each one gently into a clean scallop shell mould or use a fork for a ridged pattern.

Place on a lined baking tray and chill for 10 minutes.

Bake for 12–15 minutes until pale golden.

Cool on a wire rack and dust with caster sugar if desired.

A Taste of Medieval Wales

More than just a biscuit, the Aberffraw is a symbol of Welsh history and identity — linking today’s teatime tables with the courts of ancient kings. Whether you’re baking them for a special occasion or just as a sweet nod to your roots, these little shells offer a big taste of heritage.

Next up: Welsh Mead — The Honeyed Elixir of the Celts

Welsh Lamb Cawl with Minted Dumplings — A Mountain Feast

This is number 14 in the That's Food and Drink series on traditional Welsh foods.

No dish better embodies the spirit of the Welsh countryside than Cawl — the national stew of Wales. 

Add tender dumplings kissed with fresh mint, and you’ve got a version that’s as comforting as it is celebratory.

This slow-simmered, wholesome meal is rooted in centuries of rural tradition, where resourcefulness met the rugged landscape. 

A warm bowl of lamb cawl feels like a hug from the hills — rich, rustic, and deeply nourishing.

A Dish as Old as the Valleys

Originally made over open fires in iron pots, Cawl (rhymes with “owl”) was once a staple of farm kitchens, made with whatever root vegetables were on hand and often a piece of salted or fresh lamb or beef.

Today, Welsh lamb — famed for its flavour thanks to the country’s lush pastures — is the ideal choice for this hearty stew.

The Minted Dumpling Twist

While traditional cawl is served with bread and cheese, this version includes minted suet dumplings that elevate it into something even more indulgent. Mint complements lamb beautifully and adds a delicate lift to the deep savoury broth.

Regional Notes and Customs

South Wales (Glamorgan, Monmouthshire)

Cawl is often made thinner and eaten as a soup starter

Cheese and leeks served on the side

Mid and North Wales (Powys, Snowdonia)

Thick, chunky style with mutton or neck of lamb

Sometimes includes pearl barley or swede

Modern Adaptation

Cook in a slow cooker or Instant Pot

Add mint sauce drizzle for extra depth

Recipe: Welsh Lamb Cawl with Minted Dumplings

Ingredients:

For the cawl:

750g Welsh lamb (shoulder or neck), cut into chunks

1 onion, chopped

2 carrots, sliced

1 parsnip, sliced

1 small swede, diced

2 potatoes, peeled and chopped

1 leek, sliced

1.5L lamb or vegetable stock

Salt and pepper to taste

Fresh thyme (optional)

For the dumplings:

100g self-raising flour

50g shredded suet

2 tbsp chopped fresh mint

Cold water to bind

Method:

Brown the lamb in a large pot, then remove.

Sauté the onions in the lamb fat until soft.

Return the lamb to the pot, add stock, and simmer for 1 hour.

Add all vegetables except the leeks and cook for 30 minutes more.

Stir in leeks and season. Simmer until all veg are tender.

For the dumplings:

Mix flour, suet, and mint. Add water slowly until a dough forms.

Roll into small balls and drop into the cawl.

Cover and simmer for 15–20 minutes until dumplings are fluffy and cooked through.

A Mountain Feast to Share

Welsh Lamb Cawl with Minted Dumplings is a dish best served steaming hot, with thick bread or oatcakes and sharp cheddar on the side. Whether you’re enjoying it by a fire in a country inn or at your kitchen table on a rainy evening, it brings the soul of the Welsh landscape straight to your plate.

Next in the series: Aberffraw Biscuits — The Shell-Shaped Sweet from Anglesey.

Tatws Pum Munud — The Five-Minute Potato Wonder

Tatws Pum Munud (pronounced tat-oos pim min-id) translates as “five-minute potatoes” — though that name refers more to the quick prep than actual cooking time! 

This beloved dish is a one-pan Welsh classic: hearty, humble, and bursting with savoury simplicity.

Perfect for a busy weeknight or a nostalgic Sunday supper, Tatws Pum Munud is a beautifully economical meal that’s packed with flavour and tradition.

The Essence of Welsh Home Cooking

This dish exemplifies the Welsh genius for making the most of modest ingredients. Thinly sliced potatoes are layered in a pan with onions, carrots, and back bacon or gammon. Everything simmers together in a light stock until the potatoes are tender and the flavours meld into pure comfort food.

Unlike a stew, where ingredients are chunked and slow-cooked, Tatws Pum Munud relies on thin slicing and a shallow frying method — making it more like a hotpot or hash in texture.

Why It’s Still a Family Favourite

One-pan simplicity

Quick to prepare

Cheap and filling

Customisable with whatever vegetables or meat you have on hand

Many Welsh homes pass this recipe down through generations, with slight tweaks — swapping leeks for onions, adding a splash of Worcestershire sauce, or topping with cheese.

Regional Variations

North Wales (Denbighshire, Gwynedd)

Uses thick-cut bacon rashers or cured pork belly

Often includes sliced leeks and carrots

South Wales (Carmarthenshire, Rhondda)

May include tinned tomatoes or baked beans

Served with crusty bread or buttered rolls

Modern Adaptations

Add vegetarian sausage or mushrooms

Finish under the grill with grated cheese

Traditional Recipe: Tatws Pum Munud

Ingredients:

500g potatoes, peeled and thinly sliced

1 large onion, thinly sliced

2 carrots, peeled and sliced into thin rounds

4 rashers back bacon or gammon, chopped

500ml light chicken or vegetable stock

Salt and pepper to taste

1 tbsp oil or butter

Method:

Heat the oil in a wide frying pan or shallow casserole dish.

Add the bacon and fry until starting to brown. Remove and set aside.

Add onions and carrots to the pan, frying gently until softened.

Layer in the sliced potatoes and return the bacon to the pan.

Pour over the stock, season well, and cover with a lid.

Simmer gently for 30–40 minutes until potatoes are tender and most of the liquid is absorbed.

Serve hot with crusty bread and, optionally, a dollop of brown sauce or buttered greens.

A Dish That Feeds the Soul

Tatws Pum Munud isn’t flashy — and that’s exactly the point. It’s honest food, grounded in history, and capable of feeding a family with little fuss. Whether served as a quick supper or a rainy-day comfort dish, it delivers warmth and satisfaction every time.

My wife cooks her family's traditional take on this. Her family is from Mid Wales.

Coming next: Welsh Lamb Cawl with Minted Dumplings — A Mountain Feast

How to Make Your Own Nutritious Foods for a Fussy African Grey Parrot

African Grey Parrots are intelligent, charming, and known for their incredible mimicking abilities — but many owners will agree, they can also be incredibly fussy eaters. 

If your Grey turns their beak up at commercial pellets or picks through their food bowl like a gourmet critic, it might be time to make your own nutritious meals. 

Homemade parrot food not only helps cater to picky preferences but also ensures a balanced, wholesome diet.

Here’s how to prepare healthy, homemade food for your African Grey that they’ll (hopefully) love.

Why African Greys Are Fussy Eaters

African Greys are naturally selective foragers. In the wild, they pick out specific fruits, seeds, and leaves to suit their needs. In captivity, this instinct can make them appear fussy. However, with some planning and a bit of creativity, you can provide food that appeals to both their preferences and nutritional requirements.

The Basics of African Grey Nutrition

Before whipping up recipes, it’s important to know what a balanced parrot diet looks like:

50–60% Vegetables and Fruit (mostly vegetables; fruits should be limited due to sugar)

20–30% High-Quality Pellets or Grains

10–20% Protein Sources (cooked legumes, egg, quinoa)

Healthy Fats from seeds and nuts — in moderation

Avoid avocado, chocolate, caffeine, alcohol, onions, and anything salty or sugary.

Tips for Feeding a Fussy Eater

Introduce new foods slowly — add one new item at a time alongside favourites

Chop or mash veggies finely to avoid rejection

Mix textures — try soft mash with crunchy bits

Offer food at peak hunger times, usually early morning and early evening

Eat together — parrots love social eating and may mimic your behaviour

Homemade Food Ideas and Recipes

Here are a few simple, nutritious recipes to try:

1. Warm Veggie Mash

Ingredients:

½ sweet potato (steamed and mashed)

2 tbsp cooked quinoa

2 tbsp finely chopped kale

1 tbsp grated carrot

1 tsp ground flaxseed

Instructions:

Mix all ingredients while warm but not hot. Serve in a shallow dish and remove leftovers after an hour.

Why it works: Sweet potato is sweet enough to tempt picky birds, while quinoa and kale add protein and calcium.

2. Rainbow Veggie Muffins

Ingredients:

1 ripe banana (mashed)

2 tbsp oat flour

2 tbsp chopped spinach

2 tbsp grated beetroot

1 egg

Optional: crushed pellets or seeds

Instructions:

Mix and pour into mini silicone muffin trays. Bake at 180°C (fan) for 10–12 minutes or until firm. Cool before serving.

Tip: Freeze extras and thaw as needed.

3. DIY Foraging Bowl

Turn mealtime into playtime:

Fill a bowl with:

Chopped apple (no seeds)

Pomegranate arils

Small strips of red pepper

Pumpkin seeds

Sprigs of fresh herbs (parsley, basil)

Layer some items under a paper wrapper or small toy to encourage foraging.

Feeding Schedule Example

Morning: Warm mash with cooked grains and veg

Afternoon: Fresh fruit and veggie mix, nuts as training treats

Evening: Pellet mix or a homemade muffin

Final Thoughts

While feeding a fussy African Grey can be a challenge, it’s also an opportunity to build trust and enrich their life. With patience and experimentation, you can create meals that nourish their body and satisfy their curious nature.

Always check with an avian vet before introducing major dietary changes, especially if your parrot has specific health concerns.

Breaking Bread for a Cause: How to Host a Fun and Successful Potluck Fundraiser

Bringing people together over food is one of the oldest and most heartwarming ways to foster community spirit — and it’s also an effective (and delicious) way to raise funds. 

For churches, community groups and local charities, hosting a potluck lunch, dinner or supper is an accessible and budget-friendly way to support a good cause while having a great time.

Here’s how you can make your potluck fundraiser a joyful and successful event.

What is a Potluck Fundraiser?

A potluck is a shared meal where each guest contributes a homemade dish. 

When turned into a fundraising event, attendees are either asked for a suggested donation or charged a small entry fee, with all proceeds going toward a cause. 

It’s an inclusive, community-driven approach that reduces catering costs and encourages participation.

Why Potlucks Work So Well for Fundraising

Low Overheads: No need to hire a caterer — everyone brings a dish, making it cost-effective.

Community Engagement: Everyone gets involved, from cooking to decorating to serving.

Cultural Variety: Guests can share dishes from different backgrounds, making the event educational and celebratory.

Family-Friendly Fun: Potlucks suit all ages and are easy to adapt to dietary needs.

Planning the Perfect Potluck Event

1. Choose a Theme or Occasion

Themes can add a touch of fun — think seasonal (Harvest Supper, Christmas Lunch), cultural (Mediterranean Mezze, Curry Night), or even quirky ones like “Recipes from Grandma’s Kitchen”.

2. Set a Date and Venue

Church halls, community centres, or even local schools often have spaces available at a low cost. Choose a date that doesn’t clash with major local events.

3. Create a Dish Sign-Up Sheet

To avoid twenty lasagnes and no desserts, provide a sign-up sheet that encourages variety — mains, sides, desserts, vegetarian options, etc.

4. Promote Your Event

Spread the word through posters, local newsletters, social media, and church bulletins. Don’t forget to share the cause you’re raising money for — people are more likely to support if they understand the impact.

5. Suggest a Donation or Entry Fee

You could charge £5-£10 per person or invite donations at the door. Alternatively, set up a “Pay What You Can” table to keep it inclusive.

Add a Dash of Fun

Host a Bake-Off: Invite friendly competition with small prizes for best cake, most colourful dish, or most unusual ingredient.

Raffle or Tombola: These are easy to organise and can boost your fundraising total.

Live Music or Local Talent: Invite a choir, folk group, or young musicians to perform.

Decorate the Space: Use bunting, candles, or handmade signs to add atmosphere without breaking the bank.

Top Tips for Success

Label All Dishes: Include name, ingredients, and allergy information.

Provide Takeaway Boxes: Sell leftovers for an extra donation.

Include Everyone: Ensure the event is accessible for people with mobility or sensory needs.

Say Thank You: Acknowledge contributors and volunteers both at the event and online.

Inspire Long-Term Giving

A potluck fundraiser isn’t just about the money raised on the day — it’s about building relationships. When people feel involved and appreciated, they’re more likely to continue supporting your work. Use the event to talk briefly about your goals, share updates, and invite people to your next activity.

Final Thoughts

Potluck meals are more than just a chance to eat; they’re a beautiful reminder that when everyone brings a little something to the table, it adds up to a feast — and in this case, a feast that feeds both bellies and a great cause.

The Rise of Superfood Mushrooms: What They Are, What They Do, and How to Use Them

Move over kale and turmeric—there’s a new superfood trend on the rise, and it’s rooted (quite literally) in the forest floor. 

Superfood mushrooms like lion’s mane, reishi, chaga, cordyceps, and turkey tail are gaining serious traction in the world of wellness, and for good reason. 

With centuries of use in traditional medicine and a growing body of scientific research to back them up, these fungi are now showing up in everything from coffee blends to capsules—and even in your dinner recipes.

What Are Superfood Mushrooms?

Superfood mushrooms are functional fungi believed to offer health benefits beyond basic nutrition. They’re not your standard button mushrooms found in supermarket stir-fries; instead, these varieties have been used for generations in Eastern medicine for their immune-boosting, anti-inflammatory, and cognitive-supportive properties.

Some of the most popular varieties include:

Lion’s Mane: Known for its shaggy appearance and brain-boosting benefits, lion’s mane is often used to support memory, focus, and nerve health.

Reishi: Nicknamed the “mushroom of immortality”, reishi is valued for its calming effects, immune support, and potential to reduce stress and fatigue.

Chaga: Rich in antioxidants, chaga is believed to support the immune system and help combat inflammation.

Cordyceps: These fungi are used to enhance physical performance, energy, and endurance—popular among athletes.

Turkey Tail: Known for its striking colours and fan-like shape, this mushroom is high in polysaccharides that may support gut health and immune function.

Mushroom Supplements: Capsules, Powders, and Elixirs

If the idea of cooking mushrooms daily doesn’t appeal to you, no worries—superfood mushrooms are widely available as supplements. You can find them in:

Capsule or tablet form: Ideal for a quick daily dose.

Powders: Easily added to smoothies, lattes, or porridge.

Tinctures: Concentrated drops taken under the tongue or mixed into drinks.

Mushroom coffee and tea: Blends of ground mushrooms and coffee or herbal teas offer a functional twist on your favourite morning brew.

When buying supplements, look for organic products with third-party testing and clarity on the type of extract used (such as fruiting body vs. mycelium), as potency can vary.

Can You Cook With Them?

Absolutely! Many superfood mushrooms can be enjoyed in culinary form. Lion’s mane, for instance, has a mild, seafood-like flavour and can be sautéed like scallops or shredded into a “crab” cake. Dried reishi can be simmered into broths and teas, though its bitter taste means it’s best used in medicinal recipes rather than everyday meals.

Cordyceps and chaga are typically not eaten whole but can be brewed into teas or decoctions. Turkey tail is tough and woody, but also great for infusions.

Here's a simple Lion’s Mane Mushroom Stir-Fry to get started:

Ingredients:

200g lion’s mane mushrooms, torn into chunks

1 tbsp sesame oil

2 cloves garlic, minced

1 tbsp soy sauce

1 tsp rice vinegar

Spring onions and sesame seeds to garnish

Method:

Heat sesame oil in a pan, add garlic and cook until fragrant.

Add lion’s mane and sauté until golden brown.

Splash in soy sauce and rice vinegar, cook for another minute.

Garnish and serve with rice or noodles.

Final Thoughts

Whether you're blending them into your morning smoothie, brewing a calming tea, or sautéing them into your supper, superfood mushrooms offer a fascinating fusion of ancient wisdom and modern wellness. As with any supplement, consult a healthcare professional before making major changes—especially if you’re pregnant, breastfeeding, or on medication.

But with benefits that span immunity, cognition, energy, and more, it’s safe to say the mushroom boom is just beginning.

Faggots with Onion Gravy — A Hearty Welsh Classic

Rich, comforting, and steeped in working-class history, faggots with onion gravy have long been a staple on Welsh dinner tables. 

Made from minced pork offal, breadcrumbs, and herbs, these robust meatballs were traditionally a way to make the most of every part of the animal — true to the thrifty, no-nonsense roots of Welsh cooking.

Today, they’re appreciated not just for their practicality but for their deep, satisfying flavour — the kind of meal that warms you through from the inside out.

From Butcher’s Scraps to Culinary Treasure

Faggots date back centuries and were a common feature of rural and industrial communities across South Wales, especially in the Valleys and former mining towns. Historically made by hand in local butcher shops, they were often served as affordable comfort food — doused in a rich onion gravy and nestled next to creamy mashed potatoes and garden peas.

Welsh butchers would typically use a blend of pig’s liver, heart, and belly, seasoned generously with sage and pepper, then wrap the mixture in caul fat to hold it together while roasting.

A Dish with Regional Heart

While the dish is also found in parts of England (especially the Midlands), Welsh-style faggots are distinctive for their liberal use of offal, bold seasoning, and deeply savoury onion gravy. They are particularly associated with South Wales communities such as Merthyr Tydfil, Pontypridd, and Swansea.

In modern Welsh kitchens, faggots might now be made with pork mince instead of offal, but the essence of the dish — economical, earthy, and deeply nourishing — remains intact.

Traditional Recipe: Welsh Faggots with Onion Gravy

Ingredients:

For the faggots:

300g pig’s liver (or a mix of liver, heart, and belly pork), finely minced

200g pork mince

1 small onion, finely chopped

1 tsp dried sage

½ tsp thyme

Salt and pepper to taste

1 egg

75g fresh breadcrumbs

(Optional: caul fat for wrapping)

For the onion gravy:

2 medium onions, thinly sliced

1 tbsp plain flour

500ml beef or pork stock

1 tbsp Worcestershire sauce

1 tbsp oil or beef dripping

Method:

Preheat oven to 180°C (160°C fan) / 350°F / Gas Mark 4.

Mix the faggot ingredients together thoroughly in a large bowl. Shape into small balls (about the size of a golf ball). If using caul fat, wrap each ball to hold its shape.

Place on a baking tray and roast for 30–40 minutes until browned and cooked through.

Meanwhile, heat the oil in a pan, and slowly cook the onions until soft and golden.

Stir in the flour, cook for a minute, then gradually add stock and Worcestershire sauce. Simmer until thickened.

Serve faggots hot, ladled with onion gravy, alongside mashed potatoes and peas.

Why Faggots Still Matter

Faggots are more than just a dish — they’re a symbol of resilience and resourcefulness, of communities making the best of what they had, and doing so with flavour and pride.

As Welsh food culture experiences a revival, these humble meatballs remind us that true culinary heritage doesn’t always come with polish — sometimes, it comes with onions, gravy, and generations of tradition.