2025 Highlights, Red Light Masks, Our Daily Rituals

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0:55Welcome to The Wellness Scoop, your weekly dose of health and wellness inspiration. this is our last episode of 2025 and we are here as always as your host I'm Ella Mills and I'm Rhiannon Lambert and I'm sad it's the end but we've got way more to come in the new year but today we're still going to be diving into the best juicy topics as chosen by you we said this on Monday's episode but we are just so appreciative of every single person who's listened to us this year all 36 million minutes of the wellness scoop that have been played in 150 countries in 2025. It has been phenomenal. Just so grateful.

1:35You stuck with us through chocolate tasting all the way up to, you know, charity awareness and AI images of women. You know, we have discussed it all. Yeah, we really have. Fart walks, sober phone walks, hot girl walks. We've done all the walks. It's just been so fab. And my book is out today. Quick Wins is out in the world. Yeah, as of today, which is super exciting. And you've signed 3 ,000 books, haven't you, Ella? Yes, last week I went to the warehouse and signed 3 ,000 books. I do remember once getting like a one-star review on the book, being like, this is not signed in real life, this is printed.

2:10You're joking. And being like, I swear to you, do you know how much my hand hurts? I know. I do have quite kind of, not childish writing, but quite like big blocky writing. But anyways, so yes, there is 3 ,000 signed books and I think it's still half price on Amazon. So if anyone wants quick wins, really easy, fuss-free recipes for a busy life, but also eight weeks where you have all your dinners planned for you with meal plans, go get it today. I think it's just£12.50 on both Waterstones and Amazon. So go, go, go. Oh, congratulations, Ella. It is a huge day. I mean, this is an epic day. It's very exciting.

2:44Yeah. New book, Christmas countdown. It's all happening. It's all happening. And also, Rhi, a few weeks ago, you recommended to us the Call Her Daddy podcast interview with Victoria Beckham. You betcha. I listened to it last week. I loved it. I know it's such a huge show, but I'm late to the party. I'd never listened to it. And also, it's so funny because I spoke to my sister and I was like, oh, my gosh, I think you'd love this episode. And she was like, wait a second. Isn't that the really, really raunchy podcast? And I was like, oh, no, I don't think it is anymore. No, no. And also, I've only listened to that one episode and a little bit of another one.

3:17so it did start in that way I think. Yeah and now I don't think it's that. So if you were like oh it's not for me I think it has changed. But anyways I loved that. I just really respect Victoria Beckham and it was a really interesting insight. So if you're looking for something to listen to while you're doing some Christmas prep or something some wrapping some you know some like pre-cooking before the big day. Really good one. I then listened to her episode with Kim Kardashian. Oh I know. I know lots of you will judge me. I love the Kardashians. It's one of my favourite shows. I tried to watch it Ella and I did actually try to watch it when I was doing book edits last week.

3:48And I have to say, I switched it off after 20 minutes. I couldn't do it. I'm obsessed, but I won't judge you. I think you should judge me for being obsessed with it. When people are like, what's your guilty pleasure? I'm always like, it's an oxymoron. Something can't be a pleasure if it's guilty. But actually, I think the Kardashians is, in fact, my guilty pleasure. But it makes sense because I still watch Friends over and over again. Like, I go back to series one of Friends. Friends is leaving Netflix. I saw that was the headline this weekend. I know. So sad times. Well, now I've ordered now TV, you know, to watch the Wicked programme that I wanted to watch.

4:20I can watch the reunion. Finally, I hadn't seen the Friends reunion. Oh, my gosh. It's on there. It's on there. So good. OK, everyone's Christmas watching. It's being lined up. Do you know what? This is a recommendation maybe. Probably only if you've got small people in your life over Christmas, nieces, nephews, your own children or whatever. The new Grinch movie. Yes. They did an animated version a few years ago. I hadn't seen it. We've now watched it three times. The kids are obsessed. Sorry, how have you only just seen the Grinch movie? Well, I saw the original. The original was my favourite growing up, but they've done an animated version, a new one a few years ago.

4:51Yeah. Yeah, I missed it. Completely went over my head. I told you on Monday, I have been the Grinch reed. I have hated Christmas. Now my heart has grown three times in three sizes. It's so, oh, the singing bit, when all the crowd comes down and they're do, do, do, do, do, do, do. It's so good. Excellent. So if you need a Christmas rack, I 10 out of 10 recommend the animated Grinch in case you, like me, have lived under a rock. My kids actually find the original one quite scary because the faces. Yeah, the animated one, I think, was much more suitable. Yeah. Anyways, I love it. I love that you've recommended this, Ella.

5:25And we've also got another one, Crowdfarming. Oh, my gosh. OK, so my mum has been recommending Camilla. Shout out once more. Final shout out to Camilla. The final one of the year to Camilla. My mum, she has been trying to get me onto this all year. and I don't know why I never took up on it but it's basically it's a website it's called crowdfarming.com and it's all of these beautiful small farms all over the world and they basically tell you when these particular crops are in season and they are the best version of it you'll ever have so we bought four mangoes from there last week and they were just the mangoes of all mangoes I've got a box of avocados and lemons coming from a farm in Spain so they'll tell you these are about to become ripe.

6:06How many do you want to buy? You're buying it directly from the farmers. It's such a nice premise and the quality, like this is when you're like, oh my gosh, you just want that to be like the star of the show. Like you've never had a lemon like it. Anyway, crowdfarming.com. That's the ultimate Christmas gift to yourself. Like the ripest, juiciest, best mango. I saw they had kiwis coming up. Anyway, super cool website. Maybe you can do gift vouchers for Christmas. Not sure if you can. This is so good, everybody. It's really fun. And also it's quite fun in terms of the appreciation of your food.

6:33Like we've been really excited for our mango box and the kids were like, oh yum. And then we were waiting a few days and like checking them if they were ripe. So yeah, that's a fun one. And also one more recommendation, sort of on that vein, from one of our listeners called Catherine, who said, I have a recommendation to share that might help some of your listeners. I snack on nuts and fruits between meals, but I do find nuts very expensive. Very true. A good seasonal tip I discovered is if you buy nuts in the Christmas range at this time of year, they're so much cheaper than non-festive packs.

6:58And I'm thinking of Sainsbury's here, but I'm sure it's the same everywhere else. Even better, after Christmas, The festive branded packs of nuts are often on clearance because they have snowflake, etc. packaging. Very true. But so often they're unsalted, plain nuts. And so they're not Christmassy. They just have snowflake packaging. And they're several pounds cheaper. So I hope your listeners benefit from the tip. I thought that was such a nice tip from Catherine. It's so good. You're right about the cost of things. I was filming something in a shop called The Grape Tree last week. But if you do buy a jumbo bag, and I just think we don't think to buy a jumbo bag.

7:29But if we did, we would save so much money because you can buy like a kilogram. It's a very heavy bag of mixed nuts as well. And that just saves you long term. A hundred percent. And then I just wanted to share one little win from a listener before we go into it. A bean win, Ella. It's a bean win because we've been really, I think you guys will know, talking about beans this year and how good they are for us. And they're great for the planet. And they are delicious. Who doesn't love a creamy butter bean with loads of garlic? Anyways, this listener said. That's what I'm making tonight, by the way.

7:56Oh, so good. Yeah, butter beans cream. Because I saw you made your, like a stew with beans at the weekend. Yes, and then I fried some mushrooms on the top of it, which was such a win. Or my favorite thing at the moment is like brothy beans with chimichurri green beans on the top. Yeah, nice. I love chimichurri. I think I've given that as a wreck a few times. I know, you have actually. But also you're into the spice as well. So Ella will probably top everything with chili. Nine chilies on the top. Anyways, this listener said, I follow a pescatarian diet and have struggled to get my toddler to eat beans for a while now, but have recently added in frozen peas blitzed together in a food processor to the pesto based on your recommendation.

8:31and he ate three servings. I've also done chickpeas, blitzed, with salmon and passata sauce, which was also a hit. So thanks for sharing all you have on the importance of fibre in our diet and these quick wins. Oh, quick wins, name of your book. I know. Today's the day. But also, how nice. It was like everything we wanted to achieve this year. You don't have to change everything, but if you can start getting peas in your pesto, what a win. Beans on your plate. It's good for the soil. Oh, I'm so up for this.

8:58Okay, so we are now onto our final episode of the year. everybody and I had a fun game to play do you know what Ella did a fun game and I was so down for it she came up with this idea and she said I've got questions for you and Irie I was like what do you mean yeah I was like look it's the last episode of the year we've got some listeners questions too but I thought let's wrap on some of our favorites as well so I wanted to go in first re fave trend of the year by the way when Ella had done this I um was in one of those kind of bar humbug moods I was so exhausted with work and then I read the brief and I had to answer my questions and I was so happy.

9:30I was like, yes. Oh good, I thought you were about to say I was so resentful of you. No, no, I was really, really happy. My recommendation is definitely the red light mask. Love that. Because I've never spent money on something. It is an investment piece. It's something, but I use it and I've noticed just such a difference. And I feel reassured because we've had all of these dermatologists and people that I speak to that quote the literature that say it is the only wellness trend that actually has good evidence base when it comes to our skin. So essentially, it's called a light emitting diode, which is LED therapy.

10:03It's non-invasive. You don't feel anything. You literally just put this mask on your face. It is relaxing. Lots of people say it depends on the color or the wavelength. So there is a difference in some masks, but they can target inflammation, collagen production, accelerate healing and even kill bacteria on your skin. So I would say that's a far better investment for your health than spending a fortune on things like collagen collagen powders that's exactly it and i had to mention my favorite trend that has emerged towards the end of this year podcasting is fiber maxing i mean i know i'm writing a book yeah to see it the fact that i'd started the fiber formula whilst finishing the unprocessed plate and then saw these trends emerge i was like this is the time ella fiber maxing is a fun one because again it's these quick wins it is like blitzing extra beans into something or adding an extra sprinkling of crispy lentils or whatever it is it's just a win-win trend and we should all take wins okay my favorite trend it was the hot girl walk and it's one of our original trends right from when we started it took off everywhere yeah but i loved how the community took it on board i loved how accessible it was i loved that it was quite funny it's free to do it's free money it's easy and i like that even the like original idea when it took off on TikTok was essentially about inspiring people to get outside move your body and then you were meant to be listening to something while you moved your body that was empowering be that like your favorite podcast at the wellness school but also like great music things that you just feel super super positive about so you clear your head you set intention and you just feel good and you make a bit of time for yourself but as you said Rhi in that like simple accessible way and we've also had headline after headline this year about how good walking is for us you know and so i just i love it it's not just hot girl it became a fart walk and a phone free walk but hot girl walk let's be honest has a has a bettering to it it really favorite thing to do is a fart walk it just doesn't sound the same but do you remember even my dad tried it but we your dad was like can i hot girl walk we were like yeah dad you can go for a walk okay so our favorite wellness group trends of the year then a hot girl walking red light masking and fiber maxing yes love that okay tell us yours obviously okay re fave wellness hack of the year so mine here was something that i learned from ella actually as well and it was just getting up before the kids it really motivated me to try and set my alarm i mean i will say this is only 10 to 15 minutes before them i know ella has a great morning 15 minutes of calm is huge it made a difference not being rushed when i got out of bed in the morning more awareness of my mobile phone in general essentially and always taking the stairs they're like my things I've really really focused on this year I love those and those are all little nice hacks yeah you know what about you mine I had two I was literally just eating it from a Tupperware box so I can testament to it cheer pudding with dates on the side with dates on the side hemp seeds on the top I am on brand today she is but I actually um asked chat GPT sorry to calculate the amount of fiber in it for me but with some oats and and chia seeds you got about two tablespoons of chia seeds in there you got about 14 grams of fiber i then had a sprinkling of hemp seeds half your daily intake just had a couple of days so i've got over half of it and it takes me like one minute i do chia seeds oats coconut yogurt a little bit of kind of an oat milk or something like that and then i'll often do yeah a little bit of hemp seed or you could do some nut butter some banana whatever you've got on the side it takes me 30 seconds to make it i really like it but as you said it's like when you're busy that's a it's pretty filling but b that's half your fiber i know and you're just done i find it really interesting the week because the 30 sounds like such a big number but when you do look at like even a porridge you can get up to 10 grams of fiber in these basic starts the day traditional meals i wouldn't say chia seed was traditional but it's become an easy staple they don't have to cook overnight oats half chia seeds exactly and it's so i think that's been my wellness hack it's the same like i prep the kids porridge often the night before and again i'll put in a tablespoon of chia seeds in there and it's just such an easy win and omega-3 is good for your brain exactly so guys i'm genius and i'm full of what was your second one my second one was funnily enough the red light mask as well but i love to do it when i'm really really wellness winning while i listen to a 10 minute meditation that's my dream morning routine it's so good you can do that in the morning that for me is evening i'm so impressed your morning routine but i'm a Good evening, gal.

14:24I'm lazy as it comes. I like to sit in bed and watch the Kardashians at night. We're weird chalk and cheese night and day. But it's good. I know, exactly. We need a little bit of everything. Best wellness buy of 2025. Very best thing you bought. The tongue scraper. Yes. Yeah, the one you got me at the start. Because I don't know how I didn't know about it before. I just don't understand now how I could ever go back. Me too. There's something foul about when you start it. It's so foul. Oh my gosh, what lives on my tongue? It's a bit like when people tell you how dirty your toilet seat is. Yeah.

14:54Or like, you know, those reals. Because I'm wearing an Invisalign as well. You know, since like Rona put my Invisalign on at the Chelsea Dental Clinic, I realised that overnight my mouth just felt worse. I was like, oh, my tongue scraper. You just notice all the bacteria. Anyway, it's a bit gross, but that is definitely one of my top buys. And then obviously like detoxing, cleaning products. I hate using that word, but it's true. I'm so aware of chemicals and products. Those seep things that I got with all the different sponges that weren't the green, fluffy ones that rub off. I didn't know anything about the plastic in my house until this year.

15:26Yeah, I love that. So much I've learned about plastic. I am really trying to go as natural as possible. Did you see the Panorama documentary on plastic? I haven't watched it yet. I felt like I really needed to watch it and we needed to discuss it in the show. Have you seen it? I have. It was just a reminder it's in your clothes just as much as everywhere else. And I actually found it a bit overwhelming because I felt there were no solutions in place. Yeah, I find the microplastic conversation very overwhelming. I would ask for a call out from our community for recommendations for activewear brands that use natural fibers.

15:56That aren't extortionate. That's really hard. If anyone has any good ones. Yeah. Please let us know. And Ella, what were your favorite wellness buys this year? Okay. I bought a, it's actually the brand Face Gym, like Gua Sha. And it has one of the edges that is slightly serrated. That's why I like the Face Gym one. I mean, like gently, but you can kind of, good for the 11 lines. And anyway, I'm obsessed. Yes, I love it. Like part of my morning routine. How long do you spend? Because I find it gets warm quite quickly. Like three to five minutes. Okay, cool. I just really enjoy it. I do have to say when you have done one side, then the other side, one side does look much puckier and lifted.

16:33Who knows what it actually does, but I really enjoy it. Also, the drink mother root. I recommended that a month or two ago. It's like a ginger, apple cider vinegar, chili. They call it an aperitif. I honestly would say I don't think it has anything to do with alcohol. It's very, very different to a cocktail. But if you're not drinking and you want something that's not water or lemonade or squash, that sparkling water, ice, 10. That sounds great. Replace your limoncello at Christmas with marva root. Yeah, so good. Okay. And then I've got two more questions for you, Rhi. Most useful habit that you've implemented for your health this year?

17:08I'm not going to pretend that I've done this perfectly at all. No one does anything perfectly. No. And I've been quite bad. Like I said, I think I mentioned on Monday, the last few weeks I've worked so much that I've not really looked after myself. But what I have done is tried the non-doing, even on the train. I used to just get on the train, work, work, work, emails, emails. I might just sit and try non-doing. Remember we discussed that it's really hard to just sit and not do anything. Sit and just gently stare out the window. Yeah, that's hard for me. So I try. I try that quite a bit. And then my favourite thing, which I did take a picture of and send to Ella last night.

17:43It was so good. It's since my Black Friday purchase of my hot blanket. It goes on the bed and then I've got the old massager. My husband got me in lockdown because I just had a baby and there was no way that it was COVID. We weren't going to see anyone for like a year. So we bought a little shoulder massager. It goes on the bed, I put my blanket on and then my red light mask goes on and I sit and listen to something. That is my evening routine. That is heaven on earth. It's like five minutes spa time every night. Oh my God, I love it. Ella, what's yours? I actually would say the most useful habit I've implemented.

18:13Maybe it's not as enjoyable or fun as yours, but the most handy for me has been gentle meal planning. I never used to do that because I quite like the spur of the moment. What do I fancy? And then when you've got two kids on a job, they're like, what do you fancy? Doesn't quite come into the equation. Doesn't really roll off the tongue so much on a Tuesday night. Or you say what you do and they're like, oh, I don't want that. Oh my gosh, that's the worst. Exactly. And you're like, I am not a restaurant. This is what I planned. I know. Everyone wanted something different for breakfast this morning.

18:41and I was like guys I'm on a 7 30 train you must get to school yeah no I'm not making four different breakfasts this is like a lump at the elves are watching I made porridge last night and you will eat it um no mine has been gentle meal planning I don't plan every single meal it's not like a rigid thing where we must stick to it or else but I just do a plan of dinner it's dinners fundamentally yeah for the week and then I do a shop based on that so I have all the ingredients for the recipes I'm going to make. Obviously we can deviate. It doesn't have to be that. But I find it really helpful when I get home from work tonight and I'm like, right, tonight we're having, we're having some like miso maple fried tofu with veggie rice.

19:20And I have everything I need. I know what I'm going to do. It'll take me 20 minutes. It feels really accessible. And then also I find it easier to get variety in. So gentle, not intense, like must hold me accountable at all times meal planning, but just having a structure for the week, which was, yeah, the premise of quick wins but it was i now i've got it in my own life do you think that helped you like because i tried it out doing eight weeks of it and i was like wow the mental load because how much do you hate being asked what's for dinner i was also going to say on that front that it just takes how many times to create a habit but once you try it and you really see results it's really motivating 100 okay re last one what's your goal for next year oh gosh with your health with your wellness do you know i feel like i i just feel so happy with the wellness scoop this year I feel like I've really found somewhere I feel comfortable like I actually fit in rather than struggling to fit in since school you know those kind of feelings that have emerged so mine is to be more present with the community that we have also with re-trition the clinic just to feel like I'm presently there not always planning it's hard to do but I feel like I've spent my life always planning the next things and I just want to deliver more to these amazing communities we have but also be present and interact with it because I feel that enhances my productivity is that a weird thing to say no because I wrote the exact same thing let me see find ways to be better at being more present yes and it's true there's so many amazing things and this is a huge part of it and it's easy to to kind of gloss over and keep going keep thinking what's next what's next what's next and actually do you know what my father-in-law always says it and I always think he's a very wise man anyway and a very special person but he one thing he's always said which I really appreciate he always says you've got to say it when you're having a good time yeah because actually life can be so rubbish and we all go through really difficult periods where things often way beyond our control happen or happen around us or to us and they're so difficult and really hard to go through and then there are moments of your life where actually things are great and you need to stop and you need to say things are great today and I'm so lucky So I saw this reel last night.

21:30I don't know if I put it in the group. I can't remember. But it's exactly what you just said. I think it was a BBC one. They were interviewing somebody that works in care homes. And they asked this lady a question and said, what is something that everybody says towards the end of their life that they wish they'd done more of? and the first thing they said was just be happier and not work as much was the second one which is I know easier said than done and they said just to acknowledge those happy days and just to because they'd give anything to go back to that time and that place and it was such a reminder I nearly cried watching it because it was just such a reminder that it's so it's easier not to be happy than to be happy I know I've always really struggled with it and I'll say one last thing on that I remember because both his mum and his dad have always been so good at this and I always remember it was like one of those like life-changing moments anyway was when his mum had been diagnosed with terminal brain cancer and it was early May and it was a beautiful day it was one of those like beautiful beautiful days a bank holiday it was his sister's birthday and we were all in the garden at their house and his little niece was about 10 weeks old and they'd just been told she probably had a year to live and it was a really devastating diagnosis obviously but it was a really beautiful day just like a beautiful British summer day and we were all there as a family and um little my little niece was there and as I said and she was having a little bath in like a tub in the garden and it was all so sweet but I remember being so sad all day and she and I because I was just couldn't stop thinking about the future and I remember at the end she was like that was just such a perfect day and I just remember it forever being like gosh you're all so good at living in the moment because she was right.

23:08It was. The future was not, but that day was. Those are my wise words to end our little segment on and we can move into listeners' questions.

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24:10Visit IKEA.us slash Dream Kitchen to learn more. Dream the possibilities. I'm so excited to tell you about my brand new cookbook, Quick Wins, Healthy Cooking for Busy Lives. I wrote this one to make healthy cooking just simple when life is busy. So you'll find fridge-raid suppers, one-pan wonders, and batch cooks that you can turn into two easy meals. Plus we have eight weeks of delicious meal plans too, complete with shopping lists. So all the thinking's been done for you. Every recipe also gives you plant points to help you eat more plants. You can get your 30 plants a week. It'll all help you feel great and just make healthy cooking feel effortless again.

24:50So Quick Wins is out now wherever you get your books. Our first question today that we've got from you all is from Cara. Cara has said, goodness, thank you so much for creating this space every week. It's helped me so much in the last year. Last November, despite doing everything right health-wise, I was diagnosed pretty much out of the blue with acute myeloid leukemia. I had a stem cell transplant in March and then developed lung disease as a complication. So safe to say it's been a very difficult year to navigate. Dipping my toe back into anything health and wellness felt incredibly toxic, especially with headlines about quote unquote anti-cancer.

25:28and it all made me feel like I'd done something wrong. I was scared of everything. But listening to you both every week has made it so much less scary and I've been able to learn and enjoy all things wellness again without so much of the worrying. I've also made use of so many of your recs. Lots of books by Ella, the by Sarah skincare line, which has been amazing for my chemo ravaged skin. And Ella, I also use so much of your app, the yoga and breathwork has been a godsend as I try and get back into movement again. So thank you, thank you. I have a question to you both about UPFs. if I'm having something like mayonnaise or yogurt in theory if it's less fat or less sugar does that mean it's more processed should we actually go for the full option and enjoy it a very good question but thank you for sharing that sending so much love to you because it's so brave to share that and you've obviously been going through such a lot and really feel that for you right now here in the studio I also support and I think this is on what you've just said an amazing charity called DKMS.

26:23And I just want to shout them out again, because they help everybody become stem cell transplant donors. So all you have to do is take a swab, like a COVID swab test kit, they send it to you in the post for free. You just take a swab of your mouth, send it back, and you could save someone's life. Like it's so easy. And if anyone follows them, it's at DKMS underscore UK. But to answer your question, to go into that, it's always the way, isn't it? That if you go low fat, you're taking the fat out of the products, you have to replace it with something tasty but that's how the industry started off in like the 1960s um really with low fat but what's the first demonized macronutrient really yeah it was fat or was it carbs first i lose track because atkins yes you're right i think it was no you're right then low fat and then went back to carbs obviously quite a bit yeah i think so um but we used to then replace the low fat products with artificial sweeteners and all sorts of things to make it really palatable.

27:22But nowadays, you can actually buy low-fat products that don't have anything replaced within it. So my advice is always to read the labels on the back. Full fat is obviously going to be less processed because you haven't taken anything out of the product itself. But it can still be high in saturated fat if you're talking about dairy items like cheese or kefir, yogurt. So it depends on you and your personal goals. If you have high cholesterol levels like I do naturally, even though I'm very fit and healthy, I'm probably better off having more low fat items than full fat. You've got to really do what works for you and aim for those good fats, the ones we always talk about, the olive oil, Ella's favourite avocado on toast, you know, our walnut trends, that's what we want to be getting and less of what I call the HDL, the ones that come in animal saturates like sausages, fats on meat, butter, cheese.

28:10and one little shout out i'd recommend the oncologyrd so oncology.nutrition.rd on instagram nicole she helped me with my mom and she specializes in cancer nutrition and she's a really amazing dietitian is actually qualified to follow love that that's all such good advice i think reading the label is probably like the number one easy answer to this which is just just keeping it as minimally processed or minimally ultra processed as possible you know a little bit of what you love is fine 100 and and i think what you've said there enjoy it is the answer like there's no point having lots of upfs and then not enjoying them like i agree you know if you're going to sit down with your quality streets this christmas while you watch a christmas movie are you a quality street girl i'm actually not i'm more miniature heroes oh i know i like celebrations oh no no actually am i celebrations oh that's hardcore i always or celebrations for the past.

29:05It's a big question. It's a big question. But anyway, sit down with your Christmas movie and enjoy them. Don't then feel guilty because then that's madness. So like enjoy these things. Sit down and enjoy them. But then, you know, get some fiber too. Make that cheer pudding. Exactly. And it leads us on to a nice question from Lucy who said, and I think Ella, you should definitely answer this. What are your family weekly go-to meals? I'm trying to become more plant-based for my health and struggling of ideas for quick, easy, let's use the word quick wins there meals for weekdays bonus points if it will please my meat eating husband gosh I can relate to that yeah I think so many people can relate to that um and I love that question um I think so many people like you Lucy juggling lots of things and you know have their go-to meals so changing that up is quite as we talked about so that mental load the emotional toll before you answer it Ella I tried one of your plants meals last night I forgot to tell you I remember it was frozen and it was the tofu spinach curry oh my gosh and my husband who also is a meat eater and finds it hard he said I like the texture of that tofu oh really that is a huge compliment because believe you or me that is mega yes well all our all plants frozen meals come direct to your door so that makes your life so easy thanks Larry anyway give us your four weekly meals one thing I'd say about your husband and I've always said this and I remember to start with people used to get quite cross with me for once for a better word because they were like I thought you were promoting a vegetarian diet I'm like no I'm really here to promote eating more vegetables as opposed to try and promote anyone like having to follow any one thing but what you can think of I always like this idea of it's like reversing it so instead of thinking about meat and two veg think about two veg and your meat like make the meat or the animal protein the fish whatever it is the side and make the veg the main event so you can cook something that everyone's eating but it doesn't mean you can't put some chicken on the side and then your husband's probably maybe not to speak for you but I think we've seen this a lot over the years at Delicious Yellow more likely to try it and then be like oh wait a second I actually really enjoyed that you know I remember like my mum's boyfriend for example I'm sure she won't mind me saying gosh they've been together I don't know a long time now and to start with that's what she always said and then after a few years he was like oh I don't think I always need it like I actually really enjoy the vegetarian meal and now they rarely ever do like mine is my 15 year long project Ella and when I met he didn't eat any veg or fruit like I walked out in arguments and now he eats everything like even a roasted tray bake so it does take time yeah and just go gently and I think the idea of reversing it so it's not meat as the centre it's the veg bit as the centre and the meat bit on the side is a really nice way of thinking about it as a gentle shift but one where you're getting more vitamins minerals fibre in your life okay we as i said um before are doing a bit of gentle meal planning and i'm finding it really helpful we'll do things like um tray bakes for example there's one i keep making that's a kind of fajita style one and literally everything goes on one tray so red onion peppers tofu some spices that all roasts and you do garlic on the tray as well then squeeze out the roasted garlic mash it into yogurt pop the spot so good and then um stir some rice through and lots of lime juice and it is so no fuss but makes all the difference i'll do a batch cook once a week i'm currently obsessed with um i think i've mentioned this before pulled miso aubergine that's my favorite dish in the whole world so good you just roast the aubergine till it's like blistered and collapsing and then you spoon out all the flesh um and do it with like a rich tomato base with a bit of miso in and again you can make huge portions of that you could do it as a pasta and again like you put parmesan on the top for him like it doesn't need to be fully plant-based that's not my take two other things I'm loving fancy butter beans on toast.