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Five Reasons to Fall for Pumpkins

Halloween brings plenty of fun carving the traditional pumpkin but we often neglect to make the most of this versatile fruit which has a host of health benefits, alongside warding off the evil spirits of its folklore roots!

Here at That's Food and Drink we are always mindful that far too many pumpkins are wasted at Halloween and we are always working to help stop this from occurring.

Today, for example, my wife got out one of her cookery books and prepared an absolutely delicious pumpkin and apple soup. 

Leading nutritionist Sarah Osborne, of So Nutrition, told That's Food and Drink: “Pumpkins are full of fibre and contain beta-carotene and vitamin C, making them brilliant for your gut, skin and immune system. For families and friends coming together at Halloween, this is a great opportunity to celebrate seasonal foods and enjoy the colours, smells and textures of autumn.”

So what’s so special about the pumpkin?

Firstly, pumpkin flesh is rich in fibre to support digestion and gut health.

Pumpkins are also packed with vital antioxidants that help reduce stress and support long-term health. Beta-carotene, one of those antioxidants, converts to vitamin A for immune support and eye health.

The fibre and high water content in pumpkins support appetite regulation and steady energy levels by stabilising blood sugar.

Potassium and other compounds in the pumpkin also contribute to heart and circulation health, promoting healthy blood pressure.

Finally, pumpkin seeds are high in magnesium, iron and zinc, which are all great for energy and brain health.

“There are plenty simple recipes to use up the pumpkin flesh carved out of your Halloween lantern and make the most of this nutrient-dense food,” explains Sarah Osborne. “You can roast it, mash it, blend it into soups, bake it into breads or muffins, stir it into curries, or even add it to smoothies.”

So Nutrition's pumpkin and banana bread 

This light, sweet-tasting loaf is easy to make and packed with nutrients. You don’t need fancy kitchen equipment, just a bowl, a wooden spoon and a cake or loaf tin.

Ingredients 

100 g butter 

200 g sugar (brown, white or coconut sugar all work) 

200 g pumpkin purée 

2 mashed bananas 

200 g plain flour 

½ tsp ginger 

½ tsp mixed spice (optional) 

¾ tsp baking powder 

2 eggs 

Method 

Preheat the oven to 180°C and line your cake or loaf tin. 

Beat the sugar and butter together until smooth. 

Add the pumpkin purée and mashed bananas and mix well. 

Add the eggs, then gently fold in the dry ingredients – don’t overmix. 

Pour into the lined tin and bake for 55 minutes to 1 hour, or until a skewer comes out clean. 

Sarah Osborne is registered with the Complementary Natural Healthcare Council (CNHC) and the British Association of Nutrition and Lifestyle Medicine (BANT). 

Sarah graduated from The College of Naturopathic Medicine with Distinction in Nutritional Therapy and has undertaken additional training with the International Coaching Federation (ICF). Sarah is also a clinic supervisor and lecturer with the College of Naturopathic Medicine (CNM). 

In 2024, Sarah was named Nutritionist of the Year. Sarah has also written a number of recipe books which you can view here https://adhdandnutrition.co.uk/pages/recipes

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World Psoriasis Day: Foods and Supplements That May Help Soothe Your Skin

Every year on World Psoriasis Day (29 October), people around the world come together to raise awareness of psoriasis, a long-term autoimmune condition that causes skin cells to multiply too quickly, leading to dry, itchy, and inflamed patches. 

While there’s no known cure, many people find that lifestyle changes, including diet and targeted supplements, can help reduce flare-ups and improve overall skin health.

Understanding Psoriasis and Diet

Psoriasis is an inflammatory condition, so foods that reduce inflammation may help keep symptoms in check. 

While everyone’s triggers can differ, eating a balanced diet that supports gut health and reduces systemic inflammation is often beneficial.

Here are some of the most widely researched foods and supplements for supporting skin health if you have psoriasis.

1. Anti-inflammatory Superfoods

Focus on foods rich in antioxidants and omega-3 fatty acids, which help the body combat inflammation:

Oily fish such as salmon, mackerel, sardines, and trout

Flaxseeds and chia seeds, plant-based sources of omega-3s

Berries, leafy greens, tomatoes, and broccoli, which are high in antioxidants

Olive oil, particularly extra virgin, as a heart- and skin-friendly fat

These foods can help reduce inflammatory markers in the body, potentially lessening the frequency or severity of psoriasis flare-ups.

2. Gluten and Trigger Foods

Some people with psoriasis report improvements after reducing or eliminating gluten — the protein found in wheat, barley, and rye. Studies suggest that people with psoriasis are more likely to have gluten sensitivity, even without coeliac disease.

Other potential triggers include:

Processed foods and refined sugars

Red and processed meats

Full-fat dairy

Alcohol, particularly beer

Keeping a food diary can help identify which foods worsen your symptoms.

3. Helpful Supplements

While diet should come first, certain supplements can complement a psoriasis-friendly eating plan:

Vitamin D – Plays a vital role in immune regulation and skin cell growth. Many people in the UK are deficient, especially in winter months.

Omega-3 Fish Oil – Supports anti-inflammatory processes in the skin and joints.

Probiotics – Help balance gut bacteria, which may influence inflammatory and autoimmune responses.

Turmeric (Curcumin) – Known for its anti-inflammatory and antioxidant properties; look for supplements with black pepper extract for better absorption.

Zinc – Supports skin healing and immune function.

Always speak to a GP or dermatologist before starting new supplements, especially if you’re on medication or have other health conditions.

4. Hydration and Lifestyle Support

Drinking plenty of water helps keep the skin hydrated from within. Meanwhile, stress reduction, good sleep, and regular gentle exercise (such as walking or yoga) all play a role in keeping inflammation low.

Avoiding smoking and excessive alcohol is also key, as both are linked to worsening psoriasis symptoms.

Psoriasis-Friendly Recipes & Meal Ideas

Eating well doesn’t have to mean bland or boring. These simple dishes feature anti-inflammatory, nutrient-rich ingredients that can support skin health.

1. Turmeric Salmon with Garlic Greens

Ingredients:

2 salmon fillets

1 tsp turmeric powder

1 tbsp olive oil

2 cloves garlic, sliced

A handful of kale or spinach

Squeeze of lemon

Method:

Brush salmon with olive oil and sprinkle with turmeric, salt, and pepper. Bake or pan-fry until golden. In a separate pan, sauté garlic in olive oil, add greens, and cook until wilted. Serve together with a drizzle of lemon juice.

Why it helps: Omega-3s from salmon and curcumin from turmeric both reduce inflammation.

2. Blueberry and Chia Smoothie

Ingredients:

1 cup almond or oat milk

½ cup frozen blueberries

1 tbsp chia seeds

½ banana

1 tsp honey (optional)

Method:

Blend all ingredients until smooth. Enjoy chilled.

Why it helps: Blueberries are packed with antioxidants, while chia seeds add plant-based omega-3s.

3. Quinoa and Roasted Veg Bowl

Ingredients:

1 cup cooked quinoa

1 courgette, sliced

1 red pepper, chopped

½ red onion, chopped

1 tbsp olive oil

Handful of spinach or rocket

Method:

Toss veg with olive oil and roast at 180°C for 20 minutes. Serve over quinoa with a drizzle of olive oil and a sprinkle of herbs.

Why it helps: Gluten-free quinoa supports gut health, while colourful veg provides essential antioxidants.

World Psoriasis Day: Raising Awareness and Taking Action

World Psoriasis Day is about more than awareness, it’s a reminder that psoriasis affects over 125 million people globally, and that diet and lifestyle can make a meaningful difference. 

By understanding your triggers and supporting your body with nutrient-rich foods and targeted supplements, you can take positive steps toward better skin health and overall wellbeing.

If you’re living with psoriasis, speak with your GP or a registered dietitian about developing a diet plan that works for you. The right foods, combined with medical treatment and self-care, can help you manage symptoms and live more comfortably.

UK Support Resources

Psoriasis Association (UK): www.psoriasis-association.org.uk

NHS Psoriasis Overview: www.nhs.uk/conditions/psoriasis

National Eczema and Psoriasis Society (Scotland): www.nepsos.org.uk

How to Stage Catered Parties to Celebrate International Artist Day

International Artist Day, celebrated every year on 25th October, is the perfect opportunity to honour creativity in all its forms, from painters and photographers to musicians, sculptors, and designers. 

Whether you’re hosting a gallery event, a corporate celebration, or a private soirée, staging a catered party that reflects the spirit of art can turn an ordinary gathering into a masterpiece.

Here’s how to plan a catered event that truly celebrates the artistry of food, décor, and expression.

1. Choose a Theme That Reflects the Arts

Start by deciding what kind of art your event will celebrate. Is it fine art, live performance, fashion design, or something eclectic? Your theme will influence every detail — from table décor to menu style.

Ideas include:

Modern Masters: Clean lines, bold colours, and geometric plating.

Classic Renaissance: Candlelight, rich tones, and traditional European dishes.

Street Art Soirée: Graffiti-inspired backdrops, finger foods, and urban cocktails.

Local Talent Showcase: Invite local artists to display their work, with catering that highlights local ingredients and regional flavours.

2. Work with Caterers Who Think Creatively

International Artist Day is all about creativity, so your caterer should reflect that. Instead of a standard buffet, ask your catering team to present dishes as works of art.

Some creative catering ideas:

Palette Plates: Arrange appetisers like a painter’s palette, colourful dips, crudités, and edible flowers.

Sculptural Desserts: Think chocolate shapes, sugar art, or tiered platters that double as centrepieces.

Interactive Food Stations: Guests can “paint” their own desserts with sauces or toppings, or build their own “canapé canvas.”

3. Pair Art with Drinks

Complement your artistic menu with drinks that have visual flair. Signature cocktails can be inspired by famous artists or art movements, for example, a “Picasso Punch” full of bold colours, or a “Monet Mist” cocktail with layered pastel hues.

If you prefer a more elegant affair, offer wine and cheese pairings that reflect different regions known for both art and fine dining, France, Italy, or Spain are all perfect choices.

4. Make the Venue Part of the Art

Consider hosting your celebration in an art gallery, local studio, or creative space. The surroundings themselves will enhance the mood, and your catering setup can complement the venue’s artistic vibe.

If that’s not possible, transform your space with art-inspired décor:

Frame prints of local artists’ work.

Use easels for menu displays.

Add splashes of colour through lighting and table linens.

5. Add Live Artistic Performances

Food may feed the body, but performance art feeds the soul. Hire a live painter, musician, or sculptor to create during the event, guests love watching art come to life.

Alternatively, bring in a calligrapher or caricaturist to create personalised keepsakes for guests. This adds a beautiful experiential layer to your catered celebration.

6. Support the Arts Through Your Event

If you’re hosting the event commercially, such as for a restaurant, hotel, or gallery, consider donating a portion of ticket sales or bar proceeds to a local art charity or community arts project. It’s a wonderful way to make your celebration meaningful while supporting emerging talent.

Final Touch: The Art of Presentation

Remember, presentation is everything. On International Artist Day, your catered party isn’t just about good food, it’s about turning every bite, sound, and sight into a sensory experience. Encourage creativity, collaboration, and appreciation for those who make the world more beautiful through art.

Inspiration in every flavour, creativity on every plate. That’s how you celebrate International Artist Day.

Cow & Sow Sets New National Standard: "The Butcher's Club" Surpasses £100k in Sales, Validating Mark Warburton's Vision for Hyper-Tailored Guest Loyalty

Cow & Sow, the acclaimed independent, family-run, B-Corp certified steak restaurant, today revealed that its innovative, digital wallet-based loyalty programme, "The Butcher's Club," has generated over £100,000 in direct sales since launching just100 days ago.

The programme's success, attracting over 5,000 signed-up members, cements Founder Mark Warburton's reputation as an industry leader pioneering a new standard for data-driven, hyper-personalised hospitality across the UK.

"The Butcher's Club" is not merely a rewards scheme; it's a strategic tool for deepening customer relationships. By eliminating the friction of a separate app and integrating directly into guests' digital wallets, Cow & Sow captures rich, real-time data on diner preferences and behaviour. This data-led approach enables Cow & Sow to deliver highly individualised, hyper-tailored experiences that transcend traditional transactional loyalty.

"The future of dining loyalty is about knowing your customer so intimately you can anticipate their needs before they walk through the door. Not only are we capturing rich, granular data, we are elevating the customer journey, converting customers from 'fans' to 'loyal followers,'" Mark Warburton, Founder of Cow & Sow, told That's Food and Drink.

"Achieving over £100,000 in sales directly through The Butcher's Club in just 100 days demonstrates the commercial power of moving beyond generic points. 

"Our approach, as the data is gathered, will enable us to understand that a specific diner prefers a Malbec with their Ribeye on a Tuesday, or that another always opts for the Onion Blossom reward. This is how we craft a truly bespoke, memorable experience every single time."

Key Metrics and Personalised Engagement

The program's performance metrics underscore its effectiveness in driving both frequency and spend, cementing Cow & Sow's role as a leader in innovative customer engagement:

Sales Generation: Over £100,000 in direct sales generated by members in 100 days.

Membership Growth: Over 5,000 signed-up members across three locations.

Increased Value: Members are visiting more frequently and spending more per head, reflecting the high value they place on the customised perks.

Seamless Digital Integration: The digital wallet-based pass provides a friction-free experience, allowing Cow & Sow to focus entirely on the quality of the dining experience and personalised interactions.

Evolving Membership Tiers and Exclusive Loyalty Ecosystem

"The Butcher's Club" provides an escalating structure of rewards, each tier designed for a distinct level of engagement, ensuring every guest feels valued:

The Apprentice Butcher, Free to join. Early access to events, Free Birthday Caramel Tart, Half Price Bottle Still Wine on Mondays

The Master Butcher, £65/month. Welcome gift: Branded Hoodie and 2 wine glasses, monthly complimentary Pichanha sharing steak, Monthly bottle of Cow & Sow Malbec, Exclusive Tastings and event invitations and more. Value worth over £100 per month, plus a £80 sign-up gift.

The Connoisseur Butcher, £105/month. Coming soon. Their newest tier for unparalleled luxury and hyper-tailored benefits.

All tiers include a “Free Spin the Wheel”, where prizes can be won, ranging from a Free side dish to a Tomahawk steak, worth £150.00!

Building Strategic Relationships: The Ambassador Schemes

To further cement its position as a hospitality innovator, Cow & Sow has developed a sophisticated suite of invite-only Ambassador schemes designed to reward local stakeholders and valued partners:

Business Ambassador Scheme: This highly successful corporate loyalty program boasts over 200 member companies across two cities, offering exclusive rewards designed for local office teams. Due to high demand, the scheme currently operates a waiting list, with businesses invited to request collaboration and partnership.

VIP Ambassador Scheme: The restaurant's exclusive "Nando's Black Card" equivalent, this tier is reserved for key friends, family, and influential personal contacts, offering the highest level of complimentary perks and priority concierge.

Team Employee Scheme: A newly launched internal initiative providing a monthly bundle of perks, complimentary food, and drink products for our team to gift or enjoy, ensuring our people are our first and most valued ambassadors.

Cow & Sow is committed to leading the hospitality sector by transforming great meals into unforgettable, hyper-tailored dining experiences, solidifying its position at the forefront of innovative restaurant loyalty programs and premium steakhouse dining.

B Corp Certification: Cow & Sow is proud to be a B Corp certified business, demonstrating its 

Website: https://thecowandsow.co.uk

The Butcher's Club: https://thecowandsow.co.uk/butchersclub

Social Media:

https://www.instagram.com/thecowandsow

https://www.tiktok.com/@thecowandsow

https://www.facebook.com/cowandsowbirmingham

https://www.facebook.com/cowandsowclifton

https://www.facebook.com/cowandsowqueensquare

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