How does professional Tooth Whitening work?


Tooth whitening is simple and easy.  We will get you in for an appointment to give you a check up and have a chat.  Then, we take an impression of your teeth for some custom-made mouth trays.  A few days later, we will get you in again to check the trays fit you, and show you how to use the whitening gels with all the information you need.  After that you’re on your way!

The cost for the whitening is £199 and you can use it again and again afterwards.

Remember you can ask us questions anytime – before, during and after.  We always want our patients to feel uncomfortable in what they are doing.  You should never be afraid to ask a dentist simple questions.


Why do teeth go darker in the first place?


There are quite a few reasons why teeth can change colour.  The most common reasons are normally:

·      Teeth naturally darken as you get older – sorry!

·      Excessive amounts of strong coloured food and drinks e.g. Tea, Coffee, Red wine. 

·      Smoking

·      Silver fillings

·      Damaged teeth


What about the Whitening kits online or whitening toothpastes?


Most products you can buy online or from the high street tend to look trendy with some cool pictures, but will not be proven to whiten your teeth.  Often they do not say the precise chemicals they use – so it’s difficult to assess how safe they are, if at all.  One thing is for sure; they wont produce the same results as tooth whitening by visiting a dentist.

Whitening toothpastes can be good at removing stains, but they do not change the natural colour of your teeth!


Does it hurt?


On some occasions, you can get sensitivity in the teeth.  This is usually temporary and lasts for a few days.

Sometimes the whitening gel can cause discomfort to the gums if the custom made trays are not fitted properly and the gel leaks out.  Hence, why it’s best to get teeth whitening done by only dental professionals to minimise any risks.


How do I get this done?


Give Leven Vale dental Practice a call on 01642 308764 or drop us an email.   Our friendly staff will be happy to help you.  A perfect Christmas present for yourself or someone else! Please quote: NOSHOFFER to get this £199 deal!


Leven Vale Dental,

Low Lane,


TS15 9JT


Used in Nosh - Featured in Salad in all boxes, Grilled Patties, Detox Box.


Kale has been cultivated for over 2,000 years. In much of Europe it was the most widely eaten green vegetable until the Middle Ages when cabbages became more popular. It is a descendent of the wild cabbage, a plant thought to have originated in Asia Minor and to have been brought to Europe around 600 B.C. by groups of Celtic wanderers. Historically it has been particularly important in colder regions due to its resistance to frost. In nineteenth century Scotland kail was used as a generic term for 'dinner'; and all kitchens featured a kail-pot for cooking.



Although they appear very different, kale, cabbage, kohlrabi, cauliflower, broccoli and Brussels sprouts are all the same species of plant. These plants are all known botanically as members of the species Brassica oleracea. The only difference between them are the differences that were introduced over thousands of years of human cultivation and selective propagating. 

Most of the kale produced in the U.K. is grown in Lincolnshire. The rich and fertile soil found there is just part of the reason why kale is one of the most nutritious vegetables grown in Britain. Kale is produced in the UK nearly all year round. Kale has attractive curly leaves that are deep green in colour which is where nearly all the nutrients are found.



Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of haemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more. It is also low in calories, high in fibre and has very little fat. 100g of kale has only 33 calories, 4.1 grams of fibre and 0.9 grams of fat. It is great for aiding digestion because of its great fibre content.

Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

It is an excellent source of vitamins A and C, as well as containing useful amounts ofmanganese, copper and phytochemicals, which are also believed to help against certaintypes of cancer. Vitamin A is great for your vision and your skin as well as helping toprevent lung and oral cavity cancers.

1 portion (80g) of cooked kale contains 120mg of calcium, which makes it a useful source of this important mineral, especially for vegans and people on dairy free diets. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility.

Kale is rich in lutein – an anti-oxidant which helps keep the eyes healthy. Kale contains 76mg lutein per kg, compared to broccoli which has 17mg. Experts recommend we should eat 6-10mg of lutein each day. Kale is a great anti-inflammatory food. 100g of kale contains 10% of the Recommended Daily Allowance (RDA) of omega-3 fatty acids, which help fight against arthritis, asthma and autoimmune disorders. And eating more kale can also help to lower cholesterol levels.

And finally, another little known fact. During World War II the cultivation of kale in the U.K. was encouraged by the Dig for Victory campaign. The vegetable was easy to grow and provided important nutrients to supplement those missing from a normal diet because of rationing (and if you don't know what rationing was - ask your granny or great granny, and she'll tell you all about it, AT GREAT LENGTH!)




(and why Popeye wasn't necessarily right!)

Used in Nosh - Featured in Salad in all boxes, Grilled Patties, Detox Box, Power Green salad, Pasta Primavera.


Spinach is thought to have originated in ancient Persia (Iran) and made its way to China in the 7th century when the king of Nepal sent it as a gift. Spinach has a much more recent history in Europe than many other vegetables. It was only brought here in the 11th century, when the Moors introduced it into Spain. In fact, for a while, spinach was known as "the Spanish vegetable" in England.



Spinach belongs to the chenopodiaceae family, a family of nutritional powerhouses including beets, chard and quinoa.  A 100g serving of spinach provides 23 calories, with no fat, 3g protein, 4g carbohydrate and 2g fibre. It is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron, vitamin B2, omega-3 fatty acids, niacin, and selenium.Spinach grows well in temperate climates. Today, the United States and the Netherlands are among the largest commercial producers of spinach. Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green colour provide more nutrients than any other food.


WHy do we use it in our menu?

Even though virtually all vegetables contain a wide variety of phytonutrients, spinach can claim a special place among vegetables in terms of its phytonutrient content. Researchers have identified more than a dozen different compounds in spinach that function as anti-inflammatory and anti-cancer agents.

These phytonutrients are especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts.The anti-cancer properties of spinach have been sufficiently impressive to prompt researchers to create specialised spinach extracts that could be used in controlled laboratory studies. These spinach extracts have been shown to slow down cell division in human stomach cancer cells. A study on adult women living in New England USA in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.

Decreased risk of aggressive prostate cancer is another health benefit of spinach consumption. In a recent study that evaluated possible prostate cancer-prevention, benefits from a variety of vegetables including spinach, broccoli, cauliflower, cabbage, Brussels sprouts and kale, only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer.

The wealth of vitamin K provided by spinach is important for maintaining bone health and it is difficult to find vegetables that are richer in vitamin K than spinach. Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.

Spinach is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. Vegetarians, those who experience iron-deficiency anaemia and those who are pregnant are encouraged to include green leafy vegetables such as spinach as part of a balanced diet.

Excessive inflammation (particularly in the digestive tract) has been shown to be less likely following consumption of spinach. It is also associated with decreased risk of several blood vessel-related problems, including high blood pressure.



Finally, spinach was made popular by Popeye in the belief that spinach was exceptionally high in iron, and it made his muscles bigger and body stronger.  It is believed that the cartoon character is responsible for boosting consumption of spinach in the US by a third. Unfortunately Popeye's love of spinach was due to a errant decimal point!!  The iron content of spinach was miscalculated by a German chemist 50 years earlier when he misplaced a decimal point and identified spinach as having 35 milligrams of iron in a 100g serving instead of 3.5 milligrams. Sorry Popeye, but as spinach doesn't make your muscles big you'll just have to get back on the weights!




Chickpea veggie stew - £4.40

Fallafal flatbread - £3.80

Nosh Homemade Meringue - £1.80


Originally cultivated in the Mediterranean and the Middle East, chickpeas have spread their culinary influence to areas all over the world. They are featured prominently in Italian, Greek, Indian, Middle Eastern, Spanish and Portuguese cuisine. 7,500-year-old remains have been found in the Middle East (but don't worry, those aren't the ones on our menu!)



The chickpea plant grows to 20–50 cm (8–20 in) high and has small, feathery leaves on either side of the stem. Chickpeas are a type of pulse, with one seedpod containing two or three peas. It has white flowers with blue, violet, or pink veins. Though the most common type of chickpea appears round and beige, other varieties include colours such as black, green, and red. Like other legumes such as beans, peas and lentils, chickpeas are prized for their high protein and fibre content, and also contain several key vitamins and minerals known to benefit human health.

Probably the most well known product of chickpeas is hummus. Hummus is the Arabic word for chickpeas, which is now such a staple of kitchens worldwide. The spelling of the dish can vary depending on the country you are in, or where the product originated.  Common spellings include houmous, humus and hommas. 

Chickpeas are also ground to form Gram Flour which contains no gluten, and a higher proportion of protein than other flours. We also use Gram Flour in our popular and delicious falafels! 




Chickpeas are extremely versatile (no, they don't do juggling or wallpapering but you know what I mean!) and this means that they appear in both sweet and savoury dishes. They also provide a huge range of nutritional benefits, which include;


  • C -     Cholesterol reduction - research shows that including chickpeas in the diet lowers     the amount of low-density lipoprotein (LDL) cholesterol in the blood, which reduces     the risk of heart disease

Constipation - because of their high-fibre content, chickpeas help to prevent     constipation and promote regularity for a healthy digestive tract.


  • H -     Hunger control - chickpeas are high in fibre and protein, and they have a low     glycemic index. This powerful combination can help control your weight. Enjoying as     little as 1/2 cup (125 ml) of chickpeas daily can keep you feeling full - and consuming     fewer calories.


  • I-     Inflammation - choline is a very important and versatile nutrient in chickpeas that     helps with sleep, muscle movement, learning and memory. Choline also helps to     maintain the structure of cellular membranes, aids in the transmission of nerve     impulses, assists in the absorption of fat and reduces chronic inflammation.

Insulin - studies have shown that type 1 diabetics who consume high-fibre diets     have lower blood glucose levels and type 2 diabetics may have improved blood     sugar, lipids and insulin levels. 


Irritable Bowel Syndrome - Patsy Catsos, MS, RDN, LD, a registered dietitian     and author of "IBS - Free at Last!" suggests that increasing fibre consumption in     individuals suffering from (IBS) can be a challenge, however, chickpeas offer a     source of fibre that is well-tolerated by IBS patients.


  • C - Cancer - chickpeas contain folate, which plays a role in DNA synthesis and repair,     thus preventing the formation of cancer cells from mutations in the DNA.  High-fibre     intake from fruits and vegetables like chickpeas are associated with a lowered risk of     colorectal cancer.


  • K - Vitamin K - chickpeas contain a range of nutrients including iron, phosphate,     calcium, magnesium, manganese, zinc and vitamin K which all contribute to building     and maintaining bone structure and strength. Bone matrix formation requires the     mineral manganese, and iron and zinc play crucial roles in the production and     maturation of collagen


  • P - Portions - 2-3 tablespoons of chickpeas equate to one portion of the daily     recommended 5 portions of fruit and vegetables.

Protein - chickpeas are a great source of protein. Because they are low in saturated     fat and are cholesterol-free, you can regularly include them as heart-healthy meat     substitutes.


  • E - Estrogen - research shows that chickpeas contain phytoestrogens which are weak     plant versions of the hormone estrogen. There's evidence these may help modulate     the body's own production of the hormone in a way that could lower the risk of breast     cancer, protect against osteoporosis, and minimise hot flushes in post-menopausal     women.


  • A - Appetite - dietary fibres are commonly recognised as important factors in weight     management and loss by functioning as "bulking agents" in the digestive system.     These compounds reduce appetite, making you feel fuller for longer and thereby     lowering your overall calorie intake. Lindsey Lee, RD, clinical dietician with EatRight     by UAB Weight Management Services, states: "Most of the fibre in chickpeas is     insoluble fibre, which is great for digestive health. Individuals who eat them typically     have better blood sugar regulation since chickpeas are so high in fibre and protein."  


  • SSelenium - is a mineral that is not present in most fruits and vegetables, but can be     found in chickpeas. It plays a role in liver enzyme function, and helps detoxify some     cancer-causing compounds in the body. Additionally, selenium prevents inflammation     and can also decreases tumour growth rates. 

Saponins - which are phytochemicals present in chickpeas, prevent cancer cells     from multiplying and spreading throughout the body. 


Did you know that the humble chickpeas is celebrated on a special day in May each year on world Hummus Day? Nope, we didn't either, but we do now.  So, we hope to see you on Friday May 13th to celebrate this special ingredient.


Nosh x


Beet, Apple and spinach detox drink = £2.50 per drink


WHAT IS A Beetroot

Cake Lady (aka The Mother) has always said that there is no cake (or person) that can't be improved by the addition of beetroot.  Turns out.... she was right! Not only does it add a healthy sweetness to cakes but it's a bit of a superfood too. 


Beetroot is the taproot portion of the beet plant. It is usually purple in colour, but can also be golden or purple and white. As well as for eating, beetroot has been used as a food colouring and for medicinal purposes. In Roman Times it was used to treat fever, constipation, wounds and skin problems. From the Middle Ages beetroot was used as a treatment for a variety of conditions, especially illnesses relating to digestion and the blood. Beetroot is virtually fat free and low in calories with only 38 calories per 100g.  It also contains 1.7g protein, 7.6g carbohydrate (of which 7.0g sugar), 0.10g fat (none of which is saturated), 1.9g fibre and 0.17g salt. It provides potassium, magnesium, iron, vitamins A, B6 and C and folic acid. What’s more, just three baby beetroot equal one of your recommended five portions of fruit and vegetables a day.




Betacyanin, the pigment that gives beetroot its colour, is also an antioxidant. Antioxidants are believed to help reduce the oxidation of LDL cholesterol, in turn protecting artery walls and reducing the risk of heart disease and stroke.


The high content of nitrates in beetroot produce a gas called nitric oxide in the blood which widens blood vessels and helps to lower blood pressure. Research has shown that beetroot can help reduce blood pressure as well as its associated risks such as heart attacks and strokes.  A daily dose of 250ml of beetroot juice or 1 to 2 cooked beetroot (approx. 100g) can help dramatically reduce blood pressure and its associated risks. 


Drinking beetroot juice after exercise reduces muscle soreness and helps your muscles recover, according to new research from Northumbria University, published recently in The European Journal of Applied Physiology (EJAP). The report suggests that the nitrates and betalains in beetroot juice might aid exercise recovery by preserving muscle function and reducing inflammation.


A recent study by Wake Forest University in North Carolina, USA has shown that the high content of nitrates in beetroot may also help fight the progression of dementia, as nitric oxide in the blood (produced by the nitrates in beetroot) also helps increase blood flow to the brain. Beetroot’s folic acid may also play a part as studies suggest it can help protect against Alzheimer’s and dementia.And if all of that doesn't convince you that beetroot is the new superfood, surely this last fact will convince you - one of the earliest known benefits of beetroot is its use as an aphrodisiac during the Roman times.


And it isn’t all folklore as it has been found to contain high amounts of boron, which is directly related to the production of human sex hormones. So forget about feeding your loved one oysters and asparagus, now it's all about the beet! 


With thanks to and



Courgette spaghetti


PRICE = £1.80 PER PORTION (free with Spaghetti Bolognese)


WHAT IS A Courgette spaghetti?

Courgette spaghetti is basically a courgette that has been been put through a spiralizer resulting in long spaghetti like strands of courgette! Very simple, yet very effective!



Courgette Spaghetti has been an absolute revelation to dieters in recent times! Courgettes contain very few calories and have a very high water content, which makes them an amazing substitute for anyone trying to shed those few extra pounds. They aren't a powerhouse of micronutrients, but they do provide useful amounts of immune system-boosting vitamin C, and significant levels of potassium, which is key to controlling blood pressure. The soluble fibre in the skin slows down digestion, and so stabilises blood sugar and insulin levels. Soluble fibre also helps prevent constipation and relieves irritable bowel symptoms. Although it feels like you’re enjoying a big bowl of pasta, they have a delightful crunch and don’t leave you with the heavy “ooof” feeling that wheat pasta gives you! 


Spiced SWEET POTATO wedges





The sweet potato is a bright orange root vegetable, and is treated in a similar way to butternut squash, parsnips, swede and turnips. Unlike potatoes, these vegetables do count towards your 5-a-day because they are lower in starch than other carbohydrates.



Sweet potatoes are a source of four essential micronutrients: vitamin C, thiamin, potassium and manganese, which between them have a whole range of properties that our bodies need to keep us ticking over.

The most prominent nutrient in sweet potatoes is vitamin C: one large sweet potato contains more than 70% of our reference intake, more than double that of white potatoes! Vitamin C’s roles in the human body are vast: aside from the well-known immune system boost, vitamin C is required to maintain our teeth and gums, cell protection, psychological function, nervous system function and it also enhances our ability to absorb iron.

The other good thing about sweet potatoes is that they are so versatile: you can mash them, bake them, make fries with them, top a fish pie with them, pretty much anything you can do with a white potato! We like to keep things as nutritious as possible which is why we OVEN BAKE our sweet wedges with a very small amount of rape seed oil and some spices. 


(26TH FEB / 2016)





What is FreekEh?

First things first, it’s pronounced free-kah. And, in short, it’s wheat...

Freekeh (sometimes called farik) is wheat that’s harvested while young and green. It's roasted over an open fire, then the straw and chaff are burned and rubbed off. The grain on the inside is too young and moist to burn, so what you're left with is a firm, slightly chewy grain with a distinct flavor that's earthy, nutty, and slightly smoky.

Think of freekeh as a “new” ancient grain. It's been a staple in Middle Eastern diets for centuries, but only recently started surging in popularity in the west. 



Freekeh is low in fat and high in protein and fibre. Serving for serving, freekeh has more protein and twice as much fibre as quinoa. This means freekeh keeps you feeling full long after you've eaten it, so it's a smart option for anyone focused on weight loss!

 Freekeh is also lower on the glycemic index, making it a great choice for people managing diabetes or those just trying to keep their blood sugar steady. To top it off, this power-packed grain is high in iron, calcium, and zinc, and acts like a prebiotic, promoting the growth of good bacteria in your digestive system.

Get your Freekeh on!...

Nosh x

(11TH FEB / 2016)