Tag Archives: dietitian blogger

Lentil Lasagne and Lasagne made easy

Lasagne is one of those meals that is loved the whole family. Let’s face it, if you don’t love lasagne then you are very usual! Often seen as hard to make, time consuming and more comfort food than “healthy” I want to share my top tips for making it a standard weeknight family meal.

  1. Pack in the veggies. Lasagne does not have to include meat! I rarely use mince to make lasagne these days. Instead I use lasagne as a way to pack in the veg. You can use lentils, beans or tofu or quorn to get protein in. There is nothing wrong with using the normal beef mince but  if you are looking for more variety with meals or like us, are wanting to eat a greater range of plant based protein sources then it’s time to expand your lasagne repertoire.
  2. Making your own sauce doesn’t have to be complicated. As much as I love a white sauce, if I’m in a rush it always goes lumpy or I burn the bottom of the pan. One of my hacks is to use cottage cheese. Add a little natural yoghurt to thin it down and pour it on the top of the lasagne, top with grated cheese and the jobs done. I wasn’t convinced this sauce would pass the lasagne police in my house  but it did. Phew. The other easy alternative is to use a half fat creme fraiche, simple. 
  3. Embrace your freezer. I totally love my freezer, it saves me on a regular basis. Oh, and it needs defrosting, in case anyone fancies helping me with that. You can either make a double batch of the main filling and freeze it for another meal, or I like to make a whole lasagne and freeze it, makes me feel like a proper domestic goddess. Minus the tidy kitchen, mine is never tidy.
  4. Make ahead. I often make lasagne in stages. so I will either get the main filling out of the freezer and leave to defrost, or make the filling up and leave it. Then later I get a child to help me put it together, layering the filling, pasta and sauce. 
  5. Use pre-bought lasagne sheets. I know most people don’t make their own fresh lasagne sheets, but I sometimes do, it makes the lasagne SO good, literally the best lasagne. But it takes more time that I just don’t have that often. 
So why not transform your lasagne into sometime more inventive. It’s a forgiving dish. Here is a recipe for a wheat free, dairy free version I made this week:
 
 
 
Lentil Lasagne
Serves 4
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Cook Time
45 min
Cook Time
45 min
585 calories
89 g
13 g
11 g
35 g
3 g
533 g
221 g
14 g
0 g
7 g
Nutrition Facts
Serving Size
533g
Servings
4
Amount Per Serving
Calories 585
Calories from Fat 94
% Daily Value *
Total Fat 11g
16%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 13mg
4%
Sodium 221mg
9%
Total Carbohydrates 89g
30%
Dietary Fiber 34g
136%
Sugars 14g
Protein 35g
Vitamin A
203%
Vitamin C
165%
Calcium
24%
Iron
49%
* 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 onion
  2. 2 garlic cloves
  3. 3 carrots
  4. 2 peppers
  5. 1 medium courgette
  6. 1 tsp olive oil
  7. 2 cups of dried lentils
  8. 1 tin chopped tomatoes
  9. 1 tbsp tomato puree
  10. 250ml stock (I used homemade chicken stock but you could use a stock cube and water)
  11. 1 bay leaf
  12. Dried mixed herbs
  13. 1 small glug of balsamic vinegar
  14. Lasagne sheets (wheat free if required)
White sauce
  1. 1 tbsp rapeseed oil
  2. 2 tbsp wheat free flour
  3. Soya milk as needed, approx 250ml
  4. 250ml water (you may not need it)
  5. Soya cheese or normal cheese
Instructions
  1. Chop all the vegetables in a food processor (this saves time!) or chop finely by hand.
  2. Saute in the oil for a few minutes, then add the lentils, chopped tomatoes, tomato puree, bay leaf, dried herbs, balsamic, stock and simmer for 20 minutes. This is your basic lasagne filling, You can now freeze this, keep it in the fridge for making up later, or use straight away.
  3. Make up the lasagne with 1 layer of lentil mix, lasagne sheets, lentil mix and lasagne sheets.
White sauce
  1. Pour the oil into a sauce pan and mix in the flour with a wooden spoon, it will make a thick paste. Mix in a little milk and stir to make a batter, now add in the rest of the milk place on a gentle heat and keep stirring to incorporate it all. The sauce will thicken, if it is too thick add some water. Keep stirring! Let it gently bubble but not too much. I like to let it cool a little and then pour on top of the lasagne.
  2. Top with cheese and bake at gas mark 5 for 45 minutes.
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calories
585
fat
11g
protein
35g
carbs
89g
more
Dietitian UK http://www.dietitianuk.co.uk/
 

Chocolate Granola Baked Apples

Granola is one of those foods that I could easily eat quite a lot of, though I tend to not eat it as a cereal but add it to dishes. I love the crunchiness and the variety it gives to transform your simple fruit and yoghurt into something more exciting. However granola is usually high in sugars and the amount of fruit, nuts and seeds is surprisingly low. If you have the time you could of course make your own, but you have to watch it carefully when it bakes. With my current tribe of small people I would be sure to burn it! 

So I was most delighted to be sent a pack of granola to try out, especially when it was chocolate granola. Such a hard life. 

Lizi’s granola is something I’ve recommended to some clients in the past due to it’s low sugar content and low glycaemic load (GL). The GL is a measure of how much a portion of a food affects your blood sugars. The GL for this granola is 6.6 for a 50g serving. Generally a low GL foods is one under 10 and you want to keep your GL to under 100 per day. So this granola is definitely a good option if you want a not too sweet, crunchy hit with a chocolately taste. It uses dark chocolate (which I love), some may say there is the added benefit of polyphenols and antioxidants but at only 5% dark belgium chocolate you won’t be getting much per 50g serving.

Here is how we enjoyed the granola – baked apples with chocolate granola. Instantly renamed big gruffalo crumble by the toddler boy. He calls any fruit crumble a gruffalo crumble, completely my fault for starting that one. 

“Now my tummy’s beginning to rumble, my favourite food is gruffalo crumble”

Chocolate Granola Baked Apples
Serves 4
A quick, simple dessert that is great to perk up your midweek meals.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
166 calories
32 g
8 g
5 g
2 g
2 g
196 g
4 g
22 g
0 g
2 g
Nutrition Facts
Serving Size
196g
Servings
4
Amount Per Serving
Calories 166
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 8mg
3%
Sodium 4mg
0%
Total Carbohydrates 32g
11%
Dietary Fiber 5g
21%
Sugars 22g
Protein 2g
Vitamin A
4%
Vitamin C
14%
Calcium
2%
Iron
3%
* 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. 4 apples
  2. 4 tsp raisins
  3. 4 tbsp granola
  4. 1 tbsp butter
Instructions
  1. Preheat the oven to Gas Mark 5
  2. Cut the apples in half and cut out the core, this will leave a hole you can now fill.
  3. Fill the apples with the raisins, dot with a little butter and press the granola over the top.
  4. Bake for 20 minutes.
  5. Serve with Greek yoghurt if wanted.
beta
calories
166
fat
5g
protein
2g
carbs
32g
more
Dietitian UK http://www.dietitianuk.co.uk/
 Disclaimer: This granola was sent to me to review, this is not a dietetic endorsment but simply my own views on it.