This month, we wanted to propose you recipes to get happy ☺

Caroline Longmore, has devised some recipes through a meal plan with three days’s sample menus that everyone can make to increase their levels of serotonin and get happier and healthier straight.

What is serotonin? The so-called ‘happy hormone’ – boosts our moods and general feeling of well-being. Serotonin is derived from the essential amino acid tryptophan – which the body cannot make itself. So for many of us, unless we take enough tryptophan through our diets, we may suffer a deficiency of serotonin.

The best way to get a natural boost is through diet: eat foods rich in natural tryptophan and avoid sugar and processed carbohydrates which will artificially raise blood sugar levels, leaving you feeling temporarily better, before leading to even wilder mood swings. Other vitamins are also required for tryptophan to be successfully converted to serotonin including Vitamins B (3 and 6), C, magnesium and zinc. You can find this vitamins in the store.

You can follow the suggested meal plans, given below, and concentrate on eating more natural tryptophan every day.

Suggested meal Plans: Three day’s sample menus

Day 1

Breakfast: Porridge with skim milk, topped with fresh fruit and nuts

Lunch: Butterbean, watercress and herb dip, served with vegetable crudités and bread sticks

Dinner: Sticky chicken with spinach

Day 2

Breakfast: Cottage cheese with fresh fruit

Lunch: Pea and asparagus soup

Dinner: Marinated tuna with coriander rice

Day 3

Breakfast: Smoothie made with berries and bananas (ground almonds/ground oats can be added)

Lunch: Wild rice and turkey salad

Dinner: Roast spiced cod with mango and lime


DAY 1:

Lunch: Butterbean, watercress and herb dip

Serves for 4 people


  • 250g plain cottage cheese
  • 400g butterbeans, drained
  • 1 bunch spring onions
  • 50g watercress
  • 60ml mayonnaise
  • 3tbsp frozen mixed herbs
  • Salt, pepper
  • Crudites (eg. carrot sticks) and bread sticks to serve.


  • Put cottage cheese, butterbeans, spring onions, watercress, mayonnaise and herbs in food processor.
  • Blend until smooth
  • Chill
  • Serve with crudités and breadsticks

Dinner : Sticky chicken with spinach.

Serves for 4 people


  • 4 boneless, skinned chicken breast fillets
  • 2 tbsp olive oil
  • 400ml chicken stock
  • 4 tbsp finely cut marmalade
  • fresh or dried thyme sprigs; salt, pepper


  • Season chicken with salt and pepper, fry chicken in the oil for 8-10 mins until golden on each side
  • Add stock, marmalade and thyme, simmer for 5 minutes
  • Remove chicken and Boil the mixture hard to reduce to a syrup
  • Pour over the chicken
  • Serve with rice and spinach.

Lunch: Pea and Asparagus soup

Serves for 4 people


  • 500ml chicken or vegetable stock
  • 8 spring onions
  • 500g frozen peas
  • 160g asparagus, salt, pepper
  • 2 rashers bacon
  • 1 slice wholemeal bread
  • vegetable oil


  • Put stock on to heat
  • Add thinly chopped spring onions and frozen peas
  • Bring to boil
  • Rinse asparagus, remove tips, roughly chop the stems and add to saucepan with salt
  • Reduce heat, cover and simmer for 10-15 mins
  • Once cooked, blend asparagus and peas into a puree, add pepper
  • Fry bacon in pan until golden, then set aside. Cut bread in small dices, fry for 2-3 mins on high heat and tip on to kitchen paper to remove excess oil; add asparagus tips to puree in a sauce pan, simmer for 5 mins and serve with bacon and croutons.

DAY 2:

Dinner: Marinated tuna with coriander rice.

Serves for 4 people


  • 250g basmati rice
  • Four tuna fillets, 125g each,
  • 5cm piece of fresh root ginger, grated,
  • 1tbsp olive oil
  • 100ml orange juice
  • 300g bok choi, roughly chopped, coriander to garnish


  • Cook the rice to taste
  • Put tuna in a shallow dish
  • Add ginger, oil and orange juice
  • Turn tuna over to coat.
  • Heat a non-stick pan until really hot
  • Add the four tuna fillets and half of marinade
  • Cook for 1-2 minutes on each side until golden
  • Remove from pan, keep warm
  • Add bok choi to frying pan, cook for 1-2 mins
  • Drain cooked rice and stir coriander through
  • Serve tuna on rice with bok choi.

DAY 3 :

Lunch: Wild rice and turkey salad.

Serves for 4 people


  • 180g wild rice
  • 2 celery stalks
  • 2 spring onions, chopped
  • 120g small button mushrooms
  • 450g cooked turkey breast, diced
  • 1 pear
  • 6-8 tbsps of vinaigrette


  • Bring 11/2 litres of water to boil, add salt and wild rice, cook until soft
  • Drain and set aside to cool down. Add the celery and spring onions to the rice when cool, add mushrooms and cooked turkey. Add dressing
  • Peel pear and cut into small slices to use as decoration on top of salad.

Dinner: Roast spiced cod with mango and lime.

Serves for 4 people


  • 1 tsp turmeric
  • 1 de-seeded chilli
  • 280g basmati rice
  • 4 cod fillets
  • 1 tbsp olive oil
  • 1 mango, fresh chopped coriander, salt


  • Pre heat oven to 180C. Mix together turmeric, chilli and salt
  • Cut the fillets into slices
  • Cook the rice
  • Put the fish in roasting tin and drizzle with olive oil
  • Coat each piece with some spice mixture and roast for 8-10 mins. Cut the mango into 2-inch cubes. Whenfish has been cooking for 5 minutes, add the mango pieces on top and continue cooking until the fish flakes easily
  • Drain the rice and put on plates. Add fish and mango; garnish with chopped coriander, serve.


Ingredients for 2 medium servings

  • 1 banana
  • 1 cup fresh pomegranate arils
  • 1/2 cup frozen blueberries and/or strawberries
  • 1 Tbsp ground flaxseed
  • 1 Tbsp whey or hemp protein
  • 1 Tbsp honey
  • 1 Tbsp flaxseed or hemp oil
  • 10-15 ml lemon juice
  • 2-3 bags of Laager Rooibos tea
  • 1,5 cups boiling water plus 1 cup ice


  • Put the Laager Rooibos bags in a teapot or heatproof jug and pour over the water. Steep for 8 to 10 minutes, then remove the bag. Leave to cool.
  • Put the remainder of the ingredients and the tea into a blender and process until smooth. Sweeten (if necessary) to taste with honey and pour into glasses.
  • Serve immediately.

Smoothie of the month : Discover Rooibos

What is Rooibos? Rooibos is an herb native to South Africa, with a lot of medicinal properties that people don’t really know. Rooibos can be brewed into a reddish-brown herbal infusion named “African red tea” or “red bush tea” by the tea industry. Health benefit of red rooibos tea includes its ability to cure headaches, insomnia, eczema, asthma, bone weakness, hypertension, premature aging and allergies. Besides, this tea is low in tannins and is also absolutely free from caffeine content.

This herbal beverage, has medicinal attributes which have been confirmed by the US Department of Agriculture in Washington. Indeed, he has affirmed that red rooibos tea is capable of reducing cancer, premature aging, heart diseases, and other serious conditions. However, according to the South African Rooibos Council, rooibos is not considered as a true tea, but an herb. It is popular due to its great taste and unique colour.  

As we said earlier, rooibos has numerous health benefits so why no add a Rooibos smoothie to your daily regime. That’s why, we decided today to share with you one of our best Rooibos smoothie. It is our favourite Rooibos smoothie and we are pretty sure you will love it!  Bon appétit!

BOWE Organic

I have met Diane 2 weeks ago and I really loved her products straight away. The composition is pure and looking at her eye lashes it really seems to work ! So I ma delighted to be able to stock such a lovely, handcrafted and organic product.

Bowe Organics was founded by Diane Bowe, a freelance hairdresser living in London. She stumbled into the world of Organic beauty when she started to use organic colours and products for her hairdressing back in 2012. This is where her passion fuelled journey began. She wanted to fully understand the true power of nature and all the benefits it could provide, and on the flip side, wanted to understand about all the toxic and harmful chemicals found in most products. After years of researching and trying different blends of botanical ingredients, Diane has started to create her luxury, artisan, effective brand for the world to love and cherish as much as she does.

Product Description:

Bowe Organics lash oil, for everyone who wants beautiful hydrated lashes.

With luxury ingredients like organic castor oil  which can help thicken and lengthen lashes, and the powerful antioxidant vitamin E to help protect, it’s the perfect add on to everyone’s beauty regime.

Now registered with the Vegan Society


Simply apply one or two drops to finger tips and gently massage into clean, dry eyelashes taking care not to get into the eyes. Best applied on an evening before bedtime. 


Rosa Canina Seed Oil* (Rosehip),  Ricinus Communis Seed Oil* (Castor), Simmondsia Chinensis Seed Oil* (Jojoba), Tocopheryl Acetate  (Vitamin E)

*certified organic ingredients


Gentlemen, you will be happy to discover our new products arrival, the fantastic French brand:

Roger&Gallet is a French brand founded in 1862 by Armand Roger and Charles Gallet, Roger & Gallet’s success was built on the centuries old recipe for the cologne inherited from Aqua Mirabilis, today sold under the name of the perfumer Jean-Marie Farina. Official supplier of Napoleon III, Queen Victoria and European courts, Roger & Gallet prospered through the years thanks to its continuing capacity for innovation, which ensures this heritage brand retains a contemporary relevance.


ThroSince 1892, its authentic know-how in the art of distillation of rare plants and essential oils, used for their beneficial aromatherapeutic properties, deserved a wider exposure, still in the specific distribution channel of pharmacies.

This new range is to be discovered from now at Make Me feel !

New at Make Me Feel: DURANCE

We are always seeking to propose you the best products and we are happy to tell you that Durance will be the new addition of our range of carefully selected products!

Durance is a family brand founded in Grignan in the heart of Provence. It creates refined quality fragrances inspired by nature for true moments of well-being. Durance has a large range of products, scented candles, room sprays, eau de toilette and natural cosmetic with beautiful essences.


Their master perfumers from Grasse employ all their expertise and creativity to design delicate, elegant and well-balanced perfumes. A pallet of more than around thirty scents to evoke a world of memories and olfactory journeys.


Durance selects the most valuable plants and organic raw materials to recreate and transmit Provence’s beauty.

The care of Durance is:

  • Made at least by 95% of natural origin ingredient
  • Without paraben
  • Without phenoxyethanol
  • Without laureth sodium treat with copper sulphate
  • Without silicones

Durance refuses animal testing.

Come to discover a selection of new products!



Marine’s topic of the month: Head Lice!

As a mum of a 6 years old, headlice alert is kind of a regular issue …

After a discussion with Sabine from lice clinic of the UK, it appears that headlice is becoming more and more resistant to treatments and even adults are catching them more often.

We are lucky that nowadays treatments available on the market are less and less aggressive as they are based on silicone derivatives (dimeticone for example) or coconut oil which will mechanically suffocate the insects and eggs by blocking the airways; they are all very similar in term of efficiency as they work the same way.

You still have the option to use insecticide (permethrin for example) but I personally think it is better to avoid as first option as they are less and less effective due to resistance and far more irritant.


Now here are my tricks for PREVENTION and I have concentrated on natural easy way to avoid the invasion!


  • Use conditioner after each shampoo (if the hair is slippery there is less chance the lice will stay there)
  • Tie back long hair
  • Mix one to two drops of French lavender essential oil or tea tree oil to a small amount of olive oil and massage every morning behind the ears and on the neck.

(Never use essential oil pure on a child skin! it needs to be diluted)

  • You can also add few drops of the same essential oils (lavender or tea tree) to the shampoo and/or conditioner
  • Have a check as often as you can with an appropriate comb (Nitty GRITTY ones are the best)

  • Nitty gritty also has a great natural repellent spray with all essential oils mixed up for you

  • Good tips as well: if you have noticed headlice and need to watch the toys, bed sheets , etc  .. but you don’t want to damage their favourite “doudou”: simply put it in the freezer for 8 hours ! or 10 days in a closed bag (but seems quite too long for a teddy bear … but could be useful for fragile fabric)

Pregnancy : The healthy weight

While pregnancy is not the time to lose weight, women should not use their expanding bellies as a reason to eat more than is necessary. The amount of food a woman needs during pregnancy depends on a number of things including her body mass index, or BMI, before pregnancy, the rate at which she gains weight, age and appetite. All pregnant women should eat a variety of nutrient-rich foods each day. It may also be necessary to take a vitamin and mineral supplement if recommended by a physician.

Many women start off pregnancy with an overweight or obese BMI and many gain more weight than is healthy during their pregnancy. Research shows the risk of problems during pregnancy and delivery is lowest when weight gain is kept within a healthy range. Obesity during pregnancy is risky for both mother and child, with some risks including gestational diabetes, gestational hypertension (high blood pressure), Cesarean delivery, birth defects and even fetal death. If a women is obese during pregnancy, it also raises the chance her child will be obese later in life.

In UK, more pregnant woman than ever are overweight or obese.


Weight Gain Guidelines

The latest weight gain guidelines by the Institute of Medicine are based on a women’s BMI before pregnancy. The amount of weight gained depends on which category the pre-pregnancy BMI lands in:


IMC = Weight (in kg) / (Height in m x Height in m)

  • Underweight: BMI below 18.5
  • Normal weight: 18.5 to 24.9
  • Overweight: 25.0 to 29.9
  • Obese: 30.0 and above

The weight ranges below are for a full-term pregnancy: 

  • Underweight: 28 to 40 pounds (12,7 to 18,1kg)
  • Normal: 25 to 35 pounds (11,3 to 15,9kg)
  • Overweight: 15 to 25 pounds (6,8 to 11,3kg)
  • Obese: 11 to 20 pounds (5 to 9kg)

For twins, the recommendations naturally go up: 

  • Normal: 37 to 54 pounds (16,7 to 24kg)
  • Overweight: 31 to 50 pounds (14 to 22,6kg)
  • Obese: 25 to 42 pounds (11,3 to 19kg)

There are no set guidelines for underweight BMI weight gain with twins.


Risks to you of being overweight in pregnancy

Being overweight increases the risk of complications for pregnant women and their babies. The higher a woman’s BMI, the higher the risks. The increasing risks are in relation to:   

  • miscarriage – the overall risk of miscarriage under 12 weeks is one in five (20%); if you have a BMI over 30, the risk is one in four (25%) 
  • gestational diabetes – if your BMI is 30 or above, you are three times more likely to develop gestational diabetes than women whose BMI is below 30 
  • high blood pressure and pre-eclampsia – if you have a BMI of 35 or above at the beginning of your pregnancy, your risk of pre-eclampsia is twice that of women who have a BMI under 25 
  • blood clots – all pregnant women have a higher risk of blood clots compared to women who are not pregnant, and if your BMI is 30 or more the risk is additionally increased   
  • the baby’s shoulder becoming “stuck” during labour (sometimes called shoulder dystocia) 
  • post-partum haemorrhage (heavier bleeding than normal after the birth)   
  • having a baby weighing more than 4kg (8lb 14oz) – the overall risk of this for women with a BMI between 20 and 30 is 7 in 100 (7%); if your BMI is over 30, your risk is doubled to 14 in 100 (14%) 

You are also more likely to need an instrumental (ventouse or forceps) delivery, and an emergency caesarean section. 


Risks to the baby if you’re overweight in pregnancy

Problems for your baby can include being born early (before 37 weeks), and an increased risk of stillbirth (from an overall risk of 1 in 200 in the UK to 1 in 100 if you have a BMI of 30 or more). 

There is also a higher risk of foetal abnormality, such as neural tube defects like spina bifida. Overall, around 1 in 1,000 babies are born with neural tube defects in the UK. If your BMI is over 40, the risk is three times the risk of a woman with a BMI below 30. 

These problems can also happen to any pregnant woman, whether she is overweight or not.

Bear in mind that although these risks are increased if your BMI is 30 or over, most women who are overweight will have a healthy baby. 


Calorie Intake

In general, pregnant women need between 2,200 calories and 2,900 calories a day. A gradual increase in calories as the baby grows is the best bet. Here is an overview of how calorie needs change during each trimester:

  • The first trimester does not require any extra calories.
  • During the second trimester, an additional 340 calories a day are recommended.
  • For the third trimester, the recommendation is 450 calories more a day than when not pregnant.

Additional calories should come from nutrient-dense foods including lean protein, whole grains, dairy, vegetables and fruit. Avoid unneeded extra calories by cutting down on foods high in fat and added sugars such as regular soda, sweets and fried foods.


Top Tips for Eating Right During Pregnancy

The 40 (or so) weeks of pregnancy are a magical time. Keeping a healthy lifestyle throughout pregnancy, as well as before and after, is key for both baby and mother. Important steps to a healthy pregnancy include eating a balanced diet; gaining the right amount of weight; enjoying regular physical activity; taking a vitamin and mineral supplement if recommended by a physician; and avoiding alcohol, tobacco and other harmful substances.


Foods Fit for Mom and Baby 

Moms-to-be need a variety of foods from all the MyPlate food groups. A balanced diet with a variety of foods can provide healthy women with enough nutrients for pregnancy. Safe food practices are important, too, since pregnant women are at higher risk of food poisoning.

Pregnant women need a balanced diet including:

  • Whole grains: Breads, cereals, pastas and brown rice.
  • Fruits: All types of fruits, fresh, frozen or canned without added sugars.
  • Vegetables: Eat a variety of colorful vegetables, fresh, frozen or canned with no added salt. Raw sprouts should be avoided.
  • Lean protein: Choose lean protein from meat, poultry, fish, eggs, beans and peas, peanut butter, soy products and nuts. Pregnant women should avoid eating tilefish, shark, swordfish and king mackerel, and limit white (albacore) tuna to 6 ounces per week. Deli, luncheon meats and hot dogs should be reheated if consumed.
  • Low-fat or fat-free dairy: This includes milk, cheese and yogurt. Unpasteurized milk and some soft cheeses that are made from unpasteurized milk also should be avoided.
  • Healthful fats: From foods such as avocados, nuts and seeds as well as vegetable oils including canola and olive oil.

Avoid extra calories from added sugars and solid fats, which can lead to unhealthy weight gain. Cut down on foods such as regular soda, sweets and fried snacks.


Physical Activity

Physical activity can help manage weight gain. The activity guidelines for pregnant women are 30 minutes of moderate exercise on most, if not all, days of the week. Make sure to talk with a doctor before starting or continuing any exercise routine while pregnant.


For a Personalized Healthy eating plan and a regular check up, consult a Nutritionist or Dietician.


Amandine Auteserre – Nutritionist

Amandine consults at Make Me Feel on demand.

You can book an appointment with her by clicking HERE.



Source: The Royal College of Obs and Gyn & The British Medical Journal


Make Me Feel • Clapham

Les angoisses des adolescents • Le trac et les tension des examens • La fatigue et les problèmes de sommeilLes troubles des règles • L’acné • Le mal de tête • Les rhûmes Les maux de gorge • Soutien immunitaire

Dimanche 22 avril 2018 10h30 à 12h30 Tarif: £30Vous recevrez un ensemble complet de notes et un remède homéopathique gratuit

Lieu: Make Me Feel, 25 Abbeville Road, Clapham, Londres SW4 9LA Inscriptions tel: 0208 675 1207 • email:

Caroline est une homéopathe qualifiée qui a acquit sa licence et diplôme du Centre for Homeopathic Education à Londres en 2008.

Caroline Harper BSc(Hons) LCHE BA(Hons) MCMAHomeopath

Recipe of the Month


This isn’t a very exact salad recipe because you can alter the quantities depending on what you have to hand or how you feel. However I would suggest keeping the ingredients along the same lines as the flavours all work well together. Resulting in a chunky, satisfying salad with soft, caramelised earthy roots, bitter tones of radicchio and parsley, creamy goats cheese and pops of freshness from the pomegranate seeds.

If you haven’t encountered Jerusalem artichokes before the nubby, ancient looking roots are usually available at farmers markets or more specialist grocery stores. They have a nutty taste slightly like parsnips or globe artichokes and can be treated cooking wise like a parsnip or potato. Jerusalem artichokes serve as a good source of prebiotic fibre, inulin. Inulin is not absorbed or broken down by the body during digestion supporting natural gut function and feeding the guts healthy bacteria.

Be aware if you are not used to eating Jerusalem artichokes that they can be difficult to digest so start with smaller portions.


Gluten Free and Vegetarian.

Serves 2 as a main, 4 as part of a selection

Total Time: 50 minutes


  • 2 large handfuls of Jerusalem artichokes
  • 1 red onion
  • 50 – 60grams of walnut halves
  • 50 – 60grams goats cheese
  • ½ radicchio lettuce head
  • a small bunch of parsley
  • a handful of pomegranate seeds
  • olive oil
  • sea salt
  • balsamic vinegar



  • Heat the oven to 180C.
  • Firstly wash and scrub the Jerusalem artichokes to remove any dirt from them. Then cut into half or quarters of the larger artichokes so the pieces are roughly even. Peel the red onion and slice into wedges.
  • Toss the onion and artichokes in olive oil and a good pinch of sea salt, lay on a baking tray and roast for 40 – 45minutes. Occasionally shaking the pan to ensure all round cooking.
  • In the meantime toast your walnuts in a shallow pan or on a baking tray in the oven for a few minutes and prepare your other ingredients.
  • Finely slice the radicchio, parsley and crumble the goats cheese, setting aside until the roots are ready.

Once the Jerusalem artichokes and red onion are cooked toss together with the rest of the ingredients and serve while warm with a drizzle of balsamic vinegar.