The Aviation Nutritionist

Breakfast

Hydrating green smoothie: Coconut water, apple, cucumber, ginger, lemon and wheatgrass A refreshing, vitamin packed smoothie to start the day, this is extremely high in electrolytes to optimise hydration in a dehydrating inflight environment. Pectin from the apple aids digestion, whilst wheatgrass provides minerals, protein, and chlorophyll, an essential blood-builder and antioxidant.
On the go breakfast smoothie: Gluten free oats, fresh ginger, blueberries, dairy free yoghurt of choice, bee pollen and vanilla protein powder Gluten-free oats combined with dairy-free yoghurt and protein powder form the basis of this protein-rich energising breakfast, focusing on the essential macro-nutrient central in supporting the rejuvenation of bones, muscles, skin, blood and enzymes. Meanwhile, bee pollen helps stimulate the immune system.
Buckwheat bircher muesli with fresh fruit and toasted pumpkin seeds (v) Buckwheat is an ancient grain and an excellent gluten-free source of easily digestible protein; combined with antioxidant and vitamin-rich fruits, the pumpkin seed t opping provides high levels of fibre and potassium to aid in reducing hypertension, and control blood pressure in-flight.
Butternut rosti with wilted spinach and poached eggs (v) Providing the proteins essential for tissue repair, eggs also contain omega 3 fats to aid in normal cognitive function, which is impaired at altitude. They are supplemented with chilli for thermogenesis, speeding the metabolism, and turmeric which acts as an anti-inflammatory, both aiding in digestion and supporting healthy liver function to detoxify the body.
Acai chia pudding with blueberries and coconut (v) Another ancient grain, chia is a seed high in pr otein. Combined with acai, this dish provides an excellent source of antioxidants which defend the body against free radicals and aid in reducing the stresses of altitude on the body, minimising inflammation, supporting digestion, and easing joint pain.

Drinks

Immunity juice: Beetroot, carrot, fresh ginger and turmeric Rich in nitric oxide to dilate the blood vessels and improve circulation in-flight, beetroot also provides natural sweetness. Ginger helps to aid digestion, whilst turmeric provides an effective anti-inflammatory to counteract the stresses on the body whilst in the air.
Booster shot: Apple, lemon and fresh ginger Rich in antioxidants, this booster also provides excellent digestive aid from the pectin in the apple and ginger. The vitamins from the fruit provide a natural immunity boost, whilst the ginger contains gingerols and shogaols which relax the intestinal tract, helping to counteract motion sickness and nausea.
Green vegetable juice: Kale, cucumber, celery, wheatgrass, spinach ginger and apple Supporting the body’s need for a least five-a-day, this smoothie provides a great source of nutrients, vitamins and minerals from an array of vegetables, alongside natural sweetness and kick from the apple and ginger. To supplement this, cucumber contains multiple mood supporting B vitamins which help reduce anxiety, and the harmful effects of stress on the body.
Maca and strawberry milkshake: Almonds, coconut water, maca powder, strawberries and cinnamon A dairy free shake packed with luscious strawberries for vitamins and antioxidants to help lower blood pressure at altitude, this is a health y hydration option. Cinnamon regulates blood sugar levels and ensures consistent energy levels, with Maca also providing protein and fibre.

Starters

Miso broth with seaweed, spring onions, pak choi and shiitake mushrooms (v) In a warming and delicious Asian-inspired dish, miso stimulates digestion and supports balanced gut bacteria. Seaweed provides high levels of micronutrients including calcium, magnesium, zinc and iron, with vitamins from the pak choi and shiitake mushrooms supporting cardiovascular health and immune system function in a fatiguing environment.
Salmon fishcakes with a fennel, orange and dill salad In a satisfying, nutritionally balanced dish, potatoes provide kukoamines to aid in lowering blood pressure, and B vitamins to support immunity at altitude. Salmon, packed with essential fatty acids support skin and hair health to leave you looking your best, whilst promoting a feeling of satisfaction to aid relaxation.
Spiced chicken skewers with cashew nut satay sauce An excellent source of lean protein, chicken is also high in se lenium. This supports heart health and increases blood flow and circulation, and increases antioxidant activity during sedentary periods in-flight. Cashews are a strong source of healthy fats for sustained energy, alongside its antioxidant and anti-inflammatory properties.

Salads

Macro (v): Quinoa, butternut squash, beetroot, avocado, sauerkraut, dulse seaweed, kale, baby chard and pumpkin seeds with a miso and fresh ginger dressing Radiation in-flight stresses the immune system. Seaweed and kale provide iron and calcium to support it, working in tandem with sauerkraut, which promotes the growth of friendly bacteria in the gut. Beta-carotene from the butternut squash meanwhile promotes skin health.
Moroccan (v): Sweet potato, little gem lettuce, chickpeas, carrot, red cabbage, red onion, fresh coriander, pomegranate and Za’atar with a tahini and lemon dressing Za’atar herbs are antibacterial, rich in flavonoids and powerful antioxidants to support the immune function. Rich in vitamin A to support cognitive function and high in fibre to balance blood sugar, this dish helps counteract the physical and mental fatigue altitude can cause.
South East Asian (v): Green papaya, carrot, green beans, cucumber, bean sprouts, spring onions, chili, cashew nuts and fresh coriander with a honey and lime dressing Deliciously refreshing, vitamin C and silica-rich cucumber, carrots and papaya provide much-needed fluids in a dehydrating environment; papaya additionally reduces inflammation and joint pain. Sweet, salty and sour Asian flavours are enticing even when the taste sensation is impaired at altitude.

Mains

Butternut squash Thai green curry with kaffir lime, and coriander and chilli brown rice (v) This fragrant vegetarian dish uses brown rice to provide an excellent source of protein, magnesium, fibre and potassium; B Vitamins also support nerve and cardiovascular function to strengthen the body’s core systems at altitude, whilst kaffir lime helps to further aid digestion.
Baked sea bream with garlic and herbs, ratatouille and tenderstem broccoli In a flavourful Mediterranean-inspired dish, sea bream offers key vitamins D and B12 for cell repair, and vitamin B6 for immune support and mood-enhancing e ffects. Allicin from the garlic provides essential antioxidant benefits at altitude whilst broccoli provides a plethora of nutrients including manganese, which supports blood sugar regulation, bodily repair, cognitive and nerve function.
Pan-roasted canon of lamb with a smoky aubergine puree, dukkah, spinach and aubergine crisps Featuring in the Mediterranean diet, lamb provides a high quality source of protein to boost immunity and retain stable blood sugar after eating. Combined with vegetables, herbs and spices high in antioxidants, it also provides thiamine to aid in calming the nervous system and stabilise mood in physically challenging environments.

Dessert

Blueberry “cheesecake” with edible violas and blueberry coulis (v) In a wonderful dairy-free alternative, coconut, rich in C and B vitamins and fibre, supports comfortable digestion. Natural sweetness from the blueberries helps avoid a sugar spike and subsequent fatigue, whilst also supporting the body in reducing cholesterol, and stress factors such as high blood pressure.
Chocolate and beetroot brownie with freeze dried raspberries (v) In a tasty alternative to the sugar-laden traditional brownie, here beetroot provides a source of key vitamins and minerals including nitric oxide to support heart health. This also helps benefit the nervous system, and even boosts exercise performance for swift recovery from travel. Raspberries offer a high-flavour source of vitamin C.
Banana bread with caramelised pineapple, coconut yoghurt and bee pollen (v) In a satisfying post-dinner snack, banana offers protection from high blood pressure and fluid retention often associated with flying, as well as creating serotonin to improve mood, promoting relaxation and rest. Pineapple offers a sweet kick whilst providing key vitamins, fibre, and aids digestion.

Snacks

The Aviation Nutritionist activated nuts (v) The nuts are activated to make them nutritionally enhanced and easier to absorb, this protein boost is a great source of fibre, essential fats, minerals and vitamins. Including selenium to help with immunity and magnesium to help support the nervous system.
The Aviation Nutritionist energy protein balls (v) Full of antioxidants to boost the immune system, and combined with blood sugar-balancing oats, chia is also high in protein and omegas to aid digestion; although packed with flavour and natural sweetness, these energy balls ensure stable blood sugar for consistent energy levels. Magnesium from the cashews helps to reduce the chance of headaches, and lower blood pressure at altitude. Beetroot is rich in nitric oxide, which dilates blood vessels and improves blood flow. Cashew nuts are rich in zinc and will support immunity and magnesium can help manage headaches and lower blood pressure.