We would love to include this recipe in the book, but still waiting on the publishers to grant permission, but we do not need permission to share here. This recipe was inspired by James Martin from his French Adventure and is the only reason I have brandy in the house. In the programme and subsequent book, he uses lobster tails, the use of crayfish tails here makes it a whole lot cheaper, but still delicious. Indulgent, but definitely worth a try over the Easter weekend!

But, just like the Carlton Tavern in Maida Vale, with thanks to our team, our clients, and your support, we will rebuild, we will grow back, and we will flourish in the months ahead. ​

For the tomatoes:

• 6 ripe plum tomatoes, cut in halves
• 3 cloves of garlic, chopped
• 2 tbsp. extra-virgin olive oil
• salt and pepper

METHOD

1. Preheat the oven to 220ºC/430ºF/gas mark 7.
2. In a small bowl, mix the chili flakes, cinnamon, garlic, salt, 4 tbsp. of the olive oil, and curry powder together. Coat your chicken pieces with it, then leave them in an ovenproof dish to marinate, 20 minutes or so.
3. If you are making the tomatoes, here is what you do: mix the garlic and oil for the tomatoes together. Lay the tomato halves on a baking tray with the garlic/oil mix. Season liberally.
4. About halfway into the marinating process, make your near-perfect couscous: put the couscous and sultanas/raisins (if using) into a medium-sized, heatproof bowl and stir with the remaining 4 tbsp. olive oil, completely coating the grains. Cover with the chicken stock, then lay a tea towel over the bowl and leave the couscous for 5 minutes.
5. When the couscous is finished, fluff it with a fork and then pour it into the dish with the chicken. Mix everything around, pushing the sultanas/raisins below the surface, since they can burn. You will want the couscous to be coated in the marinade, as well. Dot the top with the knobs of butter and cook on the upper shelf for 25 minutes, putting the tomato tray on the shelf underneath.
6. If you are using pine nuts as a garnish, toast them. Then, when everything is done, scatter on top, along with the chopped mint, coriander, and squeeze of lemon.
7. Plate and serve with the tomatoes.

​To add an extra layer of texture and healthy greens, wilt a large bag of baby spinach and place into the oven dish before you add the chicken and couscous.

​Our aim is for you to be fit and healthy enough to actually enjoy sitting in your garden come summertime and enjoy the fruits of your labours! So, to help you achieve this goal, here are 7 useful tips from the Personal Best Chiropractic Clinic to help prevent back pain when you are gardening. 

Chiropractic Gardening Tips
1)      Kneel on one leg rather than bending down repeatedly from the hips.
2)      Try and keep your back hollow when digging, with the legs well-spaced apart. Use your legs rather than your back.
3)      Try and vary the tasks of the day into short bursts of different activities rather than slogging away all at one thing.
4)      When mowing lawns with a hover mower try to resist the temptation to swing the mower from side to side in an arc.
         Instead mow forwards and backwards as you would with a conventional cylinder mower.
5)      If you suffer from a knee problem and tend to stoop rather than kneel, then use a cushion to kneel on or gardening
​          stool to sit on, try keeping the back as hollow as possible.
6)      Keep yourself warm and covered, i.e., keep shirts tucked in; this prevents the muscle from becoming chilled.
7)      If you ache the next day, rest, and seek the advice of your chiropractor who will advise you whether you should apply
​          heat, or ice packs to the area, or if you require further treatment.

​This is made of three components – roasted aubergine, bulgur with tomato, and yoghurt sauce – all of which I adore on their own. Together, however, they make a truly memorable vegetarian main, which can easily be turned vegan by using a dairy-free yoghurt. It also works as a side dish; in which case these quantities will serve six to eight.

Method
Heat the oven to 220C/425F/gas 7. Put the aubergine in a large bowl with four tablespoons of oil, half a teaspoon of salt and a good grind of pepper. Mix, then spread out on a large oven tray lined with greaseproof paper and roast for 30-35 minutes, stirring once halfway, until the aubergines are caramelised and soft. Take out of the oven and leave to cool.

Meanwhile, put three tablespoons of oil in a large sauté pan for which you have a lid and heat on a medium-high flame. Once hot, fry the onion for eight minutes, stirring a few times, until caramelised and soft. Add the garlic and allspice, fry for a minute, stirring continuously, until the garlic is aromatic and starting to brown, then add the cherry tomatoes, mashing them with a potato masher to break them up. Stir in the tomato paste, 400ml water and a teaspoon of salt, bring to a boil, turn down the heat to medium-low, cover and cook for 12 minutes. Add the bulgur, stirring it in so it is completely coated, then turn off the heat and set aside for 20 minutes, so the bulgur can absorb all the liquid.
​
In a medium bowl, mix the yoghurt with the preserved lemon, half the mint and an eighth of a teaspoon of salt.
Divide the bulgur between four plates and serve with the yoghurt and aubergine alongside and a sprinkling of the remaining mint.

​Naturally, the longer you go without exercise, the longer the process of recovery but if you follow these guidelines, you will help you get back to feeling healthy and vibrant in no time. It will help you immensely if you lower your expectations at the start, as to begin with you may feel a little ‘rusty’ and sluggish. By reducing the pressure on yourself, you may be less inclined to feel frustrated and quit!
Gradually ease back into your workouts to avoid injury. 
Slowly build up to a less-intense version of your regular workout, before ploughing into the ‘intense’ version you were performing before your respite. Keep intensity low (around 50-60% of your perceived ability). Gradually increase intensity and resistance as your body becomes accustomed to your new regime.
Patience and dedication are crucial, remember, you can regain your fitness, it just needs time and investment.  Small setbacks and minor blips are just part and parcel of your quest for healthy active lifestyle.

As you slowly but surely ease back into exercise, it is vital that you consider that your time away from training might have meant not only a reduction in the amount of exercise you performed, but potentially the amount of movement you may have performed on a daily basis. 

What is the difference I hear you say! 
I think we all have a rough idea of what a lack of exercise means, but a lack of movement has just as much, if not greater impact on our body. If our muscles, bones, connective tissue, and joints are not shown the range of movements they would or should perform daily, the implication being for many, particularly the aging generation is huge. This lack of movement may create a restriction in the range movement in the joints, (rustiness!) which affects mobility, balance, creates weakness and possibly pain.

With movement and exercise, its rather like seasoning, too little or too much spoils the dish, apply the right amount and et voila!