Nutrition to pep you up

As the weather gets colder, we naturally crave food that tends to be a little heartier and comforting. The type of food that makes us feel all cosy and warm while it is chilly outside. For this reason Melissa and Jasmine Hemsley have provided a couple recipes to help us transition into Autumn feeling happy and healthy. The first is for Pep-Up Tea. All the clues are in the name there! The second is for nutrient-rich, high-protein, gluten-free buns.

Pep-Up Tea

This spicy tea, with its clear, zingy taste, gives a surprising boost of energy, but without caffeine. It’s both rejuvenating and immune-boosting, so take your lemon water up a notch and try some invigorating Pep-Up Tea. We combine lemon, ginger, cayenne and turmeric (careful it stains!) for a detoxifying, anti-inflammatory and anti-microbial brew that will help to keep the seasonal cold at bay.

Just blend these super spices together and steep in hot water, or enjoy it chilled if the weather’s still warm. Enjoy this drink in the morning to get you revved up for the day ahead or sip it after a meal for a digestive aid. You can even take a little pot of this tea blend to work and just add hot water, or carry the brew in a stainless steel thermos.


Serves 2

  • 20-25g ginger, washed and finely grated – approx 1tbsp (peel non organic ginger)
  • Juice of ½ a lemon – approx 2tbs
  • ½ tsp ground turmeric
  • A tiny pinch of cayenne – and a little more if you like
  • 600ml hot water


  • A little raw honey (let your tea cool to drinking temperature before adding)


1. Boil the kettle and put the grated ginger, turmeric and cayenne pepper in a teapot.
2. Fill with 600ml of hot water (not boiling), stir and leave to brew for 10 minutes.
3. Strain if you like. Pour into mugs and leave the tea to cool to room temperature before adding the lemon juice and raw honey, if using.


Nutrient-rich, high-protein, gluten-free buns simply made with flaxseeds, butter and eggs.

Makes 6 buns

• 150g ground or whole flaxseeds
• 1 teaspoon bicarbonate of soda
• Just under ½ teaspoon sea salt
• A pinch of black pepper
• 3 eggs, beaten
• ½ tablespoon maple syrup
• 2 tablespoons lemon juice
• or apple cider vinegar
• 3 tablespoons butter or coconut oil, melted
• 3 tablespoons water
• ½ teaspoon dried herbs (such as thyme) or bruised fennel/caraway seeds (optional)
• 1 tablespoon white sesame seeds, for sprinkling (optional)

1. Preheat the oven to fan 180°C/Gasmark 6 and line a baking tray with baking parchment.
2. Mix the dry ingredients together in a bowl using a fork. Beat in the remaining ingredients (except the sesame seeds) and leave the batter to rest for 5 minutes to thicken up. If using whole flaxseeds, mix with just the water and beaten egg first then allow to stand and thicken for 30 minutes before mixing with the rest of the ingredients.
3. Take 4–5 tablespoons of batter and shape into a bun with your hands. Place on the prepared baking tray and use wet hands to shape/smooth the top and to press down lightly so that the bun is 5mm-1cm thick. Repeat with the rest of the batter, sprinkling the tops with the sesame seeds (if using) and gently pressing the min.
4. Bake in the oven for 20-22 minutes until the buns spring back to touch.
5. Remove from the oven, transfer to a wire rack to cool completely, then slice in half and fill.

Love these recipes? Check out more in The Art Of Eating Well by Jasmine and Melissa Hemsley. Follow Jasmine and Melissa: @HemsleyHemsley!

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