Dorset Spotlight advocates 'Get Dorset Healthy', and encourages the community to not only look after their physical body by eating healthy foods and working out, we also strongly promote looking after your wellbeing.

So what is wellbeing?

Well-being comes from your thoughts, actions, and experiences – which we mainly have control over. There are five types of well-being:

PHYSICAL – Improving the function of your body by eating healthy and by practicing good exercise habits.

EMOTIONAL – Practising stress management and being resilient, generates the emotions that lead to positive feelings.

SOCIAL – Communicate and develop meaningful relationships with others, maintain a support network to overcome loneliness.

WORKPLACE – To pursue your interests, values, and purpose, in order to gain meaning, happiness, and enrichment professionally.

SOCIETAL – Actively participate in thriving community culture and environment.


Egg Broccoli & Ham Muffins

Serves 6

½ broccoli

5 eggs

1 clove garlic, minced

pinch of chili flakes, optional

4 slices ham, chopped

⅓ cup (30g) grated cheese


What you need to do:

1.Preheat the oven to 360°F (180°C).

2.Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.

3.Beat the eggs in a medium size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.

4.Grease a 6-mould muffin tray with oil or butter, and fill the moulds with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the moulds and bake in the oven for 10-15 minutes, or until eggs have set.

Vegetarian Option: Replace the ham with feta cheese, Goats cheese or your favourite vegetables.

Prep: 5 mins * Cook: 15 mins 

Kcal: 102 , Fats(g): 6 , Carbs (g) 4 , Protein (g) 10



Tom Yum Soup with Shrimps – Serves 4

1l vegetable stock * 30g Tom Yum paste * 100ml canned coconut milk

225g chopped tomatoes, canned * 100g shitake mushrooms chopped

200g shrimps * 2 tbsp fish sauce * 1 tbsp lime juice

coriander to garnish * chilli  to garnish

What you need to do:

  1. Pour the stock into a pot, add the tom yum paste and bring to a boil.
  2. Add coconut milk, tomatoes, and mushrooms, and cook for about 5 minutes.
  3. Next, add the shrimps, and cook for about 1 minute on low heat. Season with fish sauce and lemon juice.
  4. Garnish with fresh coriander and chili to serve.

Prep: 5 mins * Cook: 10 mins

Kcal: 106, Fats (g) 5, Carbs (g) 4, Protein (g) 13

Have a go and tag us in #dorsetspotlight 

Crushed Cucumber Salad with Salmon – Serves 2

For the salad:
1 red bell pepper, chopped
1 cucumber, crushed, chopped
1 garlic clove, sliced
fresh coriander, chopped
6 oz. (180g) hot smoked salmon fillets

For the dressing:
1 lime, juiced
1 tbsp. fish sauce
1 tbsp. rice wine vinegar
1 tbsp. sesame oil
1 tbsp. black sesame seeds

What you need to do:

1. Roughly chop the red bell pepper and place in a bowl. Using a meat mallet or a rolling pin, smash the cucumber, then slice into bite-size pieces and transfer into the bowl. Add the sliced garlic and chopped coriander.
2. Mix all the dressing ingredients and drizzle over the cucumber. Mix well and divide between 2 plates.
3. To serve, break the salmon up into pieces and top the cucumber salad — season with freshly ground black pepper.

Note: Use as much or as little coriander as you like

Prep: 10 mins * Cook: 0 mins

Kcal:323 * Fats: (g) 23 * Carbs: (g) 10 * Protein: (g) 23



Juliet Mellor’s life suddenly changed when she was diagnosed Palindromic Rheumatism, unable to use her hands and adapting to a life of pain. A chance meeting with a friend showed her a new path which completely changed her life.

In 2010, after a busy day in her hair salon, Juliet experienced excruciating pain in her hands and right arm. The pain was not going away, and it limited the range of movement in her hands. It was that bad, she could no longer pick up her knife and fork! She was diagnosed with Palindromic Rheumatism, a condition that would eventually lead to Rheumatoid Arthritis. Devastated, fitness loving Juliet gave up her passion of running and took up cycling instead. For five years, Juliet took prescribed medication to combat the pain, but it was unfortunately not fixing the problem.