Specialist dietician Nichola Ludlam-Raine shares the five foods she recommends for a healthy, sustainable reset
The start of a new year often brings a renewed focus on health, energy and re-establishing everyday routines that support wellbeing. But rather than cutting out entire food groups or following restrictive trends, a successful reset can be as simple as adding more nourishing, whole foods into everyday meals.
And we’re here to offer you a helping hand. We’ve teamed up with specialist dietitian Nichola Ludlam-Raine to share the five foods she recommends prioritising at the start of the year to support gut health, heart health and steady energy levels.
She says: “A healthy reset doesn’t need to be extreme or complicated. It’s about gently rebalancing what you eat by focusing on foods that naturally support overall wellbeing. By including a mix of fibre-rich plants, healthy fats and fermented foods, you can help your body feel more energised and supported without restriction.”
“These foods are not only nutritious, but realistic to include in busy, everyday routines, making them ideal for anyone looking to feel their best”.
The good news? These foods don’t require a complete diet overhaul – just a few small, positive additions to what you’re already eating.
So here are the five simple reset foods Nichola recommends adding to your meals this year…
1) Walnuts
Walnuts are a brilliant everyday food thanks to the unique combination of nutrients they contain. They are the only tree nut that is a rich source of the plant-based omega-3, alpha-linolenic acid (ALA), 2.7g/ 30g*, and include 4.4g of protein and 1.4g of fibre. They are also packed with antioxidants. These nutrients support heart health, brain function, gut health and inflammation. Adding a daily handful of California Walnuts to your diet is an easy habit that can make a big difference over time.
Ways to enjoy: I snack on California Walnuts all the time, and I also add a healthy handful to porridge, yoghurt and salads too.
Top tip: Keep your California Walnuts in the fridge. Because they are rich in delicate omega-3 ALA, they can oxidise, leading to a bitter taste if kept in cupboards. Maximise California Walnuts fresh taste and quality by keeping them in your fridge or freezer.
2) Tinned mackerel (in tomato sauce)
Oily fish such as mackerel, as well as salmon and sardines, provides long-chain omega-3s (EPA and DHA), which support heart health, brain health and inflammation control.
After a period of rich foods, these fats can help rebalance lipid levels and support overall cardiometabolic health. Aim for two portions of fish a week, one of which should be oily. If you don’t eat fish, make sure to include a daily handful of walnuts, as well as chia seeds and linseeds (flaxseeds) too!
Ways to enjoy: I have tinned mackerel with a pasta salad or on toast for a quick and easy lunch.
3) Kidney beans
Pulses such as beans, lentils and chickpeas are affordable, sustainable and rich in fibre, plant protein and minerals such as iron and magnesium. They support gut health, blood sugar control and satiety, making them ideal for a reset focused on steady energy and balanced meals.
Ways to enjoy: I add kidney beans to bolognese, chillies, stews and even winter salads.
4) Kefir
Fermented foods like kefir, live yoghurt and sauerkraut provide beneficial bacteria that can help support the gut microbiome, which plays a role in digestion, immunity and even mood. Including small, regular amounts can be a gentle way to support gut health.
Ways to enjoy: I use kefir in overnight oats, smoothies, or even as a snack to top with dried fruit and walnuts.
5) Fresh spinach
Colourful vegetables, especially leafy greens and cruciferous veg like spinach, kale, broccoli and red cabbage, are rich in fibre, antioxidants and phytonutrients that support liver function, digestion and overall metabolic health. Aiming to ‘eat the rainbow’ is a simple reset strategy that boosts nutrient intake without restriction.
Ways to enjoy: I simply add fresh spinach to soups, pastas, smoothies and salads.
If you’re looking to feel more energised, nourish your body and continue 2026 on the right foot, these five foods can bring both flavour and function to every meal. From California Walnuts to leafy greens, small, everyday choices make it completely achievable to eat well without restriction.
Feeling inspired? Explore these new California Walnuts recipes developed by Nic to help you get started.
California Walnut, Chickpea & Apricot Dark Chocolate Bark by Nichola Ludlam-Raine
Ingredients
- 240 g cooked chickpeas 1 tin, well drained + light spray of cooking oil
- 1 tsp ground cinnamon
- 70 g toasted California Walnuts store them in the fridge!
- 60 g chopped dried apricots
- 150 g dark chocolate 70% + small pinch of salt
- Handful of toasted seeds for topping I used sesame
Instructions
- Get your ingredients ready – walnuts should be kept in the fridge until you need them to protect their delicate fats and keep them tasting delicious.
- Drain and dry the tinned chickpeas thoroughly using a clean tea towel (don’t skip this step or they won’t crisp up properly). Toss with the cinnamon until evenly coated.
- Cook the chickpeas until crunchy (air fryer: 180°C with a light spray of oil for 10–15 minutes, shaking halfway; oven: 180°C fan for around 30 minutes – timing may vary). Remove and set aside to cool.
- Toast the California Walnuts (air fryer: 160°C for 5–7 minutes; oven: around 10–12 minutes), until fragrant, keeping a close eye on them.
- Break up and melt the dark chocolate in the microwave in 10-second bursts, stirring between each, until smooth.
- Add the chickpeas, toasted California Walnuts, chopped dried apricots and a pinch of salt to a bowl. Stir, then pour over the melted chocolate and mix until fully coated.
- Spread the mixture evenly onto a lined baking tray or dish to form a bark. Sprinkle over the toasted seeds.
- Freeze for 1 hour, or until fully set, then cut or break into bars or chunks and store in an airtight container in the fridge. And ENJOY!
Carrot Cake & California Walnut Porridge by Nichola Ludlam-Raine
Ingredients
- 200 ml milk or fortified milk alternative
- ½ tsp cinnamon + pinch of mixed spice or nutmeg
- 40 g oats
- ½ carrot finely grated
- Small handful of chopped California walnuts some stirred through, some for topping – optional to toast
- Optional to top: honey or maple syrup + raisins or chopped dates + spoon of yoghurt or kefir
Instructions
- Add your milk to a pan or microwave-safe bowl, add the spices and lightly whisk to remove any lumps
- Add the oats, then stir in the grated carrot
- Heat gently on the hob for 5–7 minutes, stirring regularly, until thick and creamy or microwave cook for 2–3 minutes, stirring halfway
- Spoon into a bowl and top with crumbled California Walnuts, dried fruit (if using) and yoghurt or kefir - sweeten as desired.
