Tag Archives: dietician southampton

Homemade bready swirls/pinwheels

So this is our first vlog in a long time. It’s taken me a while to work out a time when my kitchen is not looking like a bomb has hit it, whilst also having 2 happy kids and a charged video camera. Phew. I made it. 

Lunches are the one meal that I really find can….

a) get boring,

b) I forget about and then have to rummage in the fridge and hope for the best and

c)  is often eaten out of the house so needs to be well planned.

My kids are not great fans of sandwiches, so I try to have a creative lunch making session once a week and involve them as much as I dare. Savoury scones, pizza pinwheels and snack boxes with a range of crackers, veggies and whatever I have to hand are all favourites in our house. These bread swirls are great as they really are quick to make. My kids love to cook as you will see. I try to let them help as much as possible, it always leads to eating and mess, but also teaches them valuable skills and it’s good communication time too. If you don’t cook with your kids then I would really encourage you to give it a go. 

Bready Pinwheels
Yields 15
A quick, easy recipe that is great for lunch boxes, for making lunches for interesting and for sneaking extra veggies into lunches!
Write a review
Print
Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
117 calories
16 g
11 g
4 g
4 g
2 g
53 g
303 g
1 g
0 g
1 g
Nutrition Facts
Serving Size
53g
Yields
15
Amount Per Serving
Calories 117
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 11mg
4%
Sodium 303mg
13%
Total Carbohydrates 16g
5%
Dietary Fiber 1g
3%
Sugars 1g
Protein 4g
Vitamin A
4%
Vitamin C
2%
Calcium
11%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 300g self raising flour
  2. 40g butter
  3. 180ml semi skimmed milk
  4. 100g cottage cheese
  5. 1 tomato chopped finely
  6. 50g cheese grated
Instructions
  1. Preheat the oven to Gas Mark 4.
  2. Grease a baking tray.
  3. Weigh out the flour and butter. Rub the butter into the flour.
  4. Add the milk and mix well to a dough.
  5. Knead lightly and roll out to a rectangle about 3cm thick.
  6. Spread the cottage cheese, tomato and cheese over the surface.
  7. Now roll up like a swiss roll.
  8. Cut up into chunks about 3cm thick.
  9. Place on the baking tray and bake for 15 minutes.
Notes
  1. Try other toppings, get creative!
beta
calories
117
fat
4g
protein
4g
carbs
16g
more
Dietitian UK http://www.dietitianuk.co.uk/

Emergency Dinners

You know those days when your timing goes all wrong? You get caught in traffic, there’s a delay at work, your kids are ill or you are just too darn tired to keep it all running smoothly. When I was little we had an emergency pasta dish made using a tin of condensed soup… I can still remember how it tasted when you were so hungry!

Dietitian UK: Emergency Dinners

Instead of running to McDonalds (which is a bad word in our house, my toddler thinks the golder arches stand for M= Mummy!) here are my top emergency dinners:

  • Beans and cheese on toast with salad on the side. 
  • Scrambled eggs with chopped mushrooms and sweetcorn cooked in with the eggs. Served on toast.
  • Baked potatoes with tuna, sweetcorn and salad.
  • Pasta with a quick tomato sauce. Simmer a tin of chopped tomatoes with 1 tbsp tomato puree, mixed herbs, balck pepper, balsamic vinegar, lemon juice and 1 tsp sugar. Add frozen or fresh veggies to the pasta as it cooks. A meal in 10 minutes.
  • Pesto Pasta. Pesto saves my bacon on a regular basis. We always have a jar in the fridge. 
  • Frittata. As long as you have eggs you can put any veggies in this and serve with bread and butter or add potatoes/rice to it as it cooks.
  • A bought pizza base or homemade frozen pizza dough (roll it out, freeze on a baking tray). Spread with tomato puree, a bit of pesto, a tin of tuna and some frozen veg. Top with a little cheese, cook and hey presto, you have dinner. 
  • Stir fry – we keep a bag of stir fry mixed veggies in our freezer and can cook with from frozen, add a little soy sauce, honey and peanut butter, pair with noodles and you’ve a tasty dinner.

What are your emergency meals?

 

How to stay on top of family meals

 I love cooking. The kitchen is the place I relax, I create and I have fun. However when you are juggling too much, busy busy busy and have small people cooking the family meal can become a chore, even for me. 

 I run 2 businesses around 2 small ones, my days start early, end late and are a mix of pilates, dietitian work and being a mummy. Which means I don’t tend to have the luxury of spending hours cooking each day. 

Dietitian UK: Top Tips on Family Meals

 My top tips:

  1. Meal Planning really does work. We have a whiteboard in our kitchen and I plan out our evening meals and some of our lunches too.
  2. Keep a recipe book or file with the recipes you and your family love. This makes it easy to plan and quick to find that recipe that suddenly springs to mind.
  3. Use your meal plan to shop and prepare in advance. When you have a quieter day chop up some veggies in advance for example, or boil a pile of eggs for lunches, make hummus or cook a meal to get ahead.
  4. Cook in bulk when you can. If you are doing a casserole, chilli, bolognaise, soup or freezable meal cook double and freeze it. This saves me on a regular basis on days things go wrong and I realise I’ve no time to cook!
  5. You don’t have to wait until dinner time to cook. I often end up cooking our evening meal in the morning, as that’s when I have a gap in my day. It can be quite satisfying knowing dinner is already cooked!
  6. Embrace the slow cooker love. The beauty of this is you can prep it the night before and keep it in the fridge, then switch it on in the morning and by evening you have a cooked meal, often with leftovers to freeze. See my slow cooker recipes  or my pinterest board with over 50 ideas.
  7. Have a day a week you use up the leftovers. Put them on a pizza, add to pasta, put veggies in a frittata or stir fry… it may not be a standard recipe but it can save you time, money and is inventive! See Love Food, Hate Waste for top tips and recipes.
  8. Have some emergency meals in your stores. Baked potatoes can be cooked in the microwave in 10 minutes, add tuna and sweetcorn with some chopped veggies and you have a meal. We always have a jar of pesto ready for that emergency pasta dish and frozen veggies!
  9. Get the kids involved and make it an activity. Miss K loves cooking and will try to peel veggies, chops them and stirs things, as long as she can nibble on bits as she goes.
  10. Relax. I find if I’m stressed over it, things go wrong. There is always beans on toast for those days you need it 😉

Please share any other top tips you have.

Butternut and lentil curry.

Curry, on chilly days there is nothing like it to warm your bones. This is a mild, family friendly version that my kids loved.

DSC_3141

We have a jar of chilli that sits on our table so the adults can zing it up if they want to. Being half Sri-Lankan, curry has to feature in our diet, but I’ve not really cooked it much over the summer. So with autumn drawing in, I’m back on the curry wagon. My hubby will be doing a happy dance right now.

DSC_3140

In fact, this is how much my boy loved it! I think he managed to eat some 😉

Dietitian UK: Butternut and Lentil Curry 3

Butternut and Lentil Curry
Yields 4
A mild, family friendly, vegetarian curry that will warm you and make you smile.
Write a review
Print
Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
378 calories
59 g
0 g
7 g
21 g
2 g
276 g
18 g
11 g
0 g
4 g
Nutrition Facts
Serving Size
276g
Yields
4
Amount Per Serving
Calories 378
Calories from Fat 60
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 18mg
1%
Total Carbohydrates 59g
20%
Dietary Fiber 24g
98%
Sugars 11g
Protein 21g
Vitamin A
1%
Vitamin C
15%
Calcium
7%
Iron
36%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp rapeseed oil
  2. 1 tsp mustard seeds
  3. 1 tsp coriander seeds
  4. 1 tsp cumin seeds
  5. Peel and chop 1 medium butternut squash
  6. 2 medium onions
  7. 3 cloves garlic
  8. 1 tsp fresh ginger
  9. 1/2 tsp tumeric
  10. 300g dried lentils
  11. 100g mushrooms
  12. 50g grated cream of coconut
  13. 400ml water
Instructions
  1. Peel and chop the butternut squash into 1cm chunks. Chop the onions, garlic and mushrooms.
  2. Heat the oil and add the seeds, cook for 1-2 minutes. Then add the onions. Cook until softened.
  3. Add the butternut squash along with the ginger, garlic and tumeric.
  4. Now add the lentils, mushrooms and water, stir.
  5. Add in the coconut and allow to simmer for 30 minutes. Add more water if needed and cook until the lentils are soft.
Notes
  1. Substitute the water and grated coconut for coconut milk if wanted.
beta
calories
378
fat
7g
protein
21g
carbs
59g
more
Dietitian UK http://www.dietitianuk.co.uk/

5 reasons why I prefer baby led weaning

Weaning. As soon as you have conquered bottle/breast feeding and are vaguely in the swing of things it comes to time for food. I love the fun of weaning. Letting babies explore tastes and textures with their hands and mouths. My first baby had to be weaned at 17 weeks so was on purée but quickly decided to only want to feed herself. My second we waited until he literally pulled food off my plate into his mouth at almost 6 months. We’ve been letting him feed himself unless he is too tired or not feeling well in which case he asks to be fed.

Dietitian UK Baby led Weaning 1

Lots of people seem worried about the idea of baby led weaning. Personally I’ve found it easier than the purée route and here is why:

1. There is no real preparation or precooking needed. As long as you eat healthily, baby can just eat what you eat. So roast dinners, fish with steamed vegetables, pasta dishes, sandwiches are all fab.

Dietitian UK: Salmon Foil Parcels with Potato Wedges.

2. Eating out is easy peasy. Baby can just eat of your plate. Mine loves jacket potatoes, risotto, picking at a salad or sharing my toddlers meal.

Baby led Weaning - 8 months

3. It doubles up as messy play. Feeling all those textures is a great learning experience. Let baby explore and practice picking up different sized pieces of food.

weaning 3

4. I don’t have to plan a separate menu. In our family we all eat the same meal. One meal fits all.

Dietitian UK: Salmon and Spring Vegetable Risotto: toddler portion.

5. It helps baby feel independent. My baby loves feeding himself. On the odd occasion I have tried to feed him to speed things up as we were running late he has shut his mouth firmly. “No mummy I am doing this myself”. That told me.

Weaning 2

Have you tried baby led weaning? How do you find it. Look out for my top tips on weaning and my meal ideas which I will be posting soon.

Yoghurt Coated Frozen Fruit

So Simple and So Good!

I used to love yoghurt coated raisins, until I found out they really aren’t as healthy for you as you may originally think… with it being so hot over the last few days and having a small girl who loves to snack I’ve been getting inventive with snacks. It’s fair to say this recipe was a hit.

Dietitian UK: Yoghurt Covered Frozen Fruit 3

 

So here are my yoghurt coated frozen fruit. Hilariously my hubby actually blew on his as it was so cold, trying to warm it up! I used blueberries, redcurrants and banana, but this would work with any berry and soft fruit I reckon, so try it out and let me know.

Dietitian UK: Yoghurt Covered Frozen Fruit 1

As well as being a cooling healthy snack for adults, its a perfect snack for the kids and for teething babies.

Dietitian UK: Yoghurt Covered Frozen Fruit 2

Yoghurt Coated Frozen Fruit
Serves 1
Write a review
Print
Prep Time
5 min
Prep Time
5 min
56 calories
14 g
0 g
0 g
1 g
0 g
66 g
1 g
8 g
0 g
0 g
Nutrition Facts
Serving Size
66g
Servings
1
Amount Per Serving
Calories 56
Calories from Fat 2
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 14g
5%
Dietary Fiber 2g
7%
Sugars 8g
Protein 1g
Vitamin A
1%
Vitamin C
10%
Calcium
0%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 banana cut into thick slices
  2. 5 blueberries
  3. 10 redcurrants
  4. 2 tbsp greek yoghurt
Instructions
  1. Dip the fruit into the yoghurt, be generous with your coating.
  2. Place onto a greased, lined baking tray or use a silicone baking liner on a tray.
  3. Freeze overnight.
  4. Eat frozen.
Notes
  1. Use an assortment of berries and soft fruit.
beta
calories
56
fat
0g
protein
1g
carbs
14g
more
Dietitian UK http://www.dietitianuk.co.uk/

Top tips for Healthy Eating on the Cheap.

One of the big statements that I come across time after time is “Healthy Eating is expensive”. Well I agree that it can be…. however there are certainly ways to make it a lot more afforable for everyone. We don’t have a huge budget for food, so here are my top tips on how I make our healthy meals go further. For healthy meal ideas see my healthy meal planner.

Health Meal, Words Image

1. Meal Planning.

Meal Planning is key for us. I try to make one meal that then has leftovers than will turn into the next days meal – for example a roast chicken turns into soup and stock plus meat for a stir fry. Or it helps me plan the shopping so we only buy what we need.

2. Buy in bulk.

Items like lentils, beans and pulses are usually cheaper dried and bought in bulk. I find our Indian supermarkets sell them at a good price. You can either cook them as you need them or cook a pile and freeze them for when needed. Great for making cheap and tasty hummus for example and a great way to bulk out meals for less money and more nutrition.

3. Make soups .

Hearty, filling and cheap. Lentil and carrot soup for example is a super soup! Quick to make, packed with goodness and easy on the wallet. We always make a chicken soup after a roast to make full use of the bird by adding water or milk to the bones and simmering, then straining and adding in pulses and vegetables with some leftover chicken.

4. Reduced Section.

Always check the reduced section of the shops and be prepared to make changes to your meal plan. If there is something there that will make a cheap, healthy meal then get it.

5. Embrace your freezer.

I freeze all the leftover bits of items such as creme fraiche, coconut milk and then use them in other recipes. I also buy meat and then separate it into the right size portions and freeze it ready to use. Bread items like pitta and crumpets I buy when reduced and keep in the freezer and use as we want them.

6. Budget buy.

Have a budget in mind for your shop and stick to it. Try not to get conned by all the offers. They are probably more expensive food items that you just don’t need.

7. Use all your leftovers.

One way I do this is to keep them all for a few days and then make a big pasta dish with all the leftovers as a sauce or put it all on a pizza. Alternatively eat the leftovers for lunch with everyone choosing which bit they want.

8. Shop around.

Don’t get it all in one supermarket. See if the fruit and veg is cheaper elsewhere. My local butcher can be cheaper for some types of meat and most of our fruit and veg comes from Aldi, I use the Indian supermarket for flours, rice, spices and pulses, the Polish shop for yoghurt, ham and sausage and the Chinese shop for rice noodles. Then an online shop from a big supermarket for store cupboard essentials. We buy in bulk so we don’t have to go to all these shops too often or it would take forever!

9. Eat in season.

It really is cheaper for fruit and veggies.

10. Batch cook.

Cook a big batch of a meal and freeze it or eat it twice that week. It saves cooking time, gas/electricity and can be cheaper on ingredient costs too.

Spicy Salmon with Roasted Veg

I’m on my quest to find ways to get oily fish into the family. Today I had a play around with making a rub for the fish, which myself and the hubby loved, the children found it a little spicy… which just meant the rub got scraped off their plates onto ours. Win Win.  Next time I’ll put the rub on our portions and add some yoghurt to the kids ones 😉

What I love about these type of recipes is they can be prepared in advance and then it’s just a case of turning on the oven, putting it in and making sure you keep an eye on the clock. Try preparing this the night before and it will just take 40 minutes to cook in the oven the next evening. Maximum taste with minimal effort.

Dietitian UK: Spicy Salmon marinating.
Ready to Cook 

 

The other great thing about this recipe was the chunkiness of the veggies meant the baby was able to feed himself quite happily, leading to a whole load of mess but also happiness, and a bath.

 

Dietitian UK: Spicy Salmon and Roasted Vegetables on a bed of Noodles.

Spicy Salmon Rub With Roasted Veggies
Serves 4
A prepare ahead meal that is packed with omega 3's and provides 2 portions of vegetables.
Write a review
Print
Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
172 calories
16 g
19 g
8 g
11 g
1 g
288 g
299 g
9 g
0 g
5 g
Nutrition Facts
Serving Size
288g
Servings
4
Amount Per Serving
Calories 172
Calories from Fat 66
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 19mg
6%
Sodium 299mg
12%
Total Carbohydrates 16g
5%
Dietary Fiber 4g
18%
Sugars 9g
Protein 11g
Vitamin A
145%
Vitamin C
169%
Calcium
6%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Rub
  1. 2 cloves garlic
  2. 2 tsp garam masala
  3. 1 tbsp sunflower seeds
  4. 1 tsp sesame seeds
  5. 2 tsp dried coriander (use fresh if you have it)
  6. 1 tbsp soy sauce
  7. 4 x 120g salmon fillets
Vegetables
  1. 2 carrots
  2. 2 courgettes
  3. 2 peppers
  4. 2 onions
  5. 1 tbsp rapeseed oil
Instructions
  1. Put the garlic, garam masala, sunflower seeds and sesame seeds for the rub into a large pestle and mortar. Now have fun giving it a good bash.
  2. When it is ground into a paste add in the coriander and continue to bash.
  3. Add the soy sauce as needed to loosen it.
  4. Now spread onto the salmon.
  5. Peel the carrots and onions. Chop all the vegetables into chunks and place into a roasting dish. Toss in the oil and place the salmon on the top. It can all now be covered and go into the fridge until you are going to cook it.
  6. To cook: heat the oven to Gas Mark 5. Remove the salmon from the dish, place the vegetables only into the oven to roast for 30 minutes.
  7. Now add the salmon on top of the vegetables and cook for a further 10 minutes.
  8. Whilst the salmon is cooking get the kettle on and cook up some noodles to go with it.
beta
calories
172
fat
8g
protein
11g
carbs
16g
more
Dietitian UK http://www.dietitianuk.co.uk/

Healthy Apple and Cinnamon Cakes (gluten free).

Apple and cinnamon, one of those amazing combinations. I’m such a fan. I even love it on porridge. So tonight I had a play around with making it into a healthy muffin. Now I’ve gone for the unsweetened version, add the little drizzle of honey in if you have a sweeter tooth than me (I’m a savoury girl at heart). I decided as soon as these came out of the oven that they needed a little topping on them. So I whipped up a healthier version of a classic cream cheese frosting which also boosts the protein content of this yummy morsel and makes them look lovely. These make the perfect accompaniment to a cup of tea and are a good snack for little ones too 🙂 

Dietitian UK: Apple and Cinnamon Cakes (gluten free)

Plus if you have a toddler like mine who half-eats apples you can use the leftover apples to make muffins – WIN WIN!

Give it a whirl.

Healthy Apple and Cinnamon Cakes with Frosting
Yields 6
A heathy apple and cinnamon gluten free muffin with a creamy frosting, perfect for that afternoon cuppa or for snacking little people.
Write a review
Print
Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
84 calories
13 g
63 g
2 g
3 g
1 g
61 g
162 g
4 g
0 g
1 g
Nutrition Facts
Serving Size
61g
Yields
6
Amount Per Serving
Calories 84
Calories from Fat 19
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 63mg
21%
Sodium 162mg
7%
Total Carbohydrates 13g
4%
Dietary Fiber 1g
6%
Sugars 4g
Protein 3g
Vitamin A
2%
Vitamin C
2%
Calcium
6%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 60g gluten free self raising flour (I used Doves Farm, add xanthum gum if your mix does not have it)
  2. 1 grated apple
  3. 2 eggs
  4. 2 tsp cinnamon
  5. 1 tsp honey/agave (optional)
Frosting
  1. 1 tbsp quark
  2. 1 tbsp low fat cream cheese
  3. 1 tsp icing sugar
Instructions
  1. Pre-heat the oven to Gas Mark 5.
  2. Mix all the ingredients together.
  3. Spoon into muffin cases.
  4. Bake for 15 minutes and test with a skewer.
  5. Leave to cool, meanwhile make the frosting.
  6. Mix the quark and cream cheese together.
  7. Add the icing sugar a little at a time and taste.
  8. Apply the frosting when the cakes have cooled.
beta
calories
84
fat
2g
protein
3g
carbs
13g
more
Dietitian UK http://www.dietitianuk.co.uk/

Baby led Weaning, let the adventure begin.

Call me weird but I love weaning. I know it’s super messy and requires a bit of time and energy but it’s so much fun! I love watching babies eat things for the first time, watching them learn and get better at feeding themselves, seeing their joy in it all and laughing a the mess they get themselves into. For me it’s a time of hilarity and inventiveness.

My baby boy has recently turned 6 months and started on solids. Being 6 months he can pretty much eat anything so I’ve started him straight on our family meals. His first few forays were steamed vegetables and fruit but after a few days he moved onto trying whatever we were eating. I’ve always cooked with no salt since we had our first baby so most meals are already suitable.

Dietitian Uk: Baby Led Weaning

Some examples of our meals at 6 months:

Breakfasts:
These are usually the same as it’s a rush in the mornings in our house. Readybrek with some fruit mashed in (banana, blueberries or stewed apple from my freezer stash).  Baby J feeds himself if I load up the spoon and give it to him.
 
Lunches:
Rice cakes with hummus and steamed carrots
Toast fingers with scrambled egg and cucumber
Pancakes with cream cheese and tomato
Ham sandwich with steamed pepper strips
 
Dinners:
Sweet potato wedges steamed with roasted peppers and courgettes (we had a sweet potato chilli).
Leek and mushroom risotto – he loves this.
Pasta in a tomato sauce with vegetables (I keep some vegetables in larger chunks for him).
Roast chicken with vegetables and roast potatoes
Homemade vegetable patties