Category Archives: Recipes

Quick, Tasty Beef Stir Fry – Eat Well for Less

Stir Fry is one of those meals we make a lot at home. It is fast food, easy to make and satisying. This one, made on Eat Well for Less uses frying steak which is quick to cook due to it’s thinness and cheaper than other cuts.  Top tip – you don’t want to overcook this so having all your ingredients pre chopped and ready for action is a good idea.

This is one of those recipes you can make your own. Adding bamboo shoots and beansprouts would give it a nice Chinese style touch, or add any other veggies you have.

Use gluten free soy sauce  and stock cube to make this a gluten free meal.

Red meat is important for iron and zinc intake, something that we know is an issue for teenage girls and young women. This can then be exacerbated if you become pregnant. So whilst red meat is sometimes frowned upon, this recipe provides a great way to include it in your weeks meal plan.

I’ve modified it from the version on the show, scaling it down to serve 4 people rather than 6. 

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Easy Beef Stir Fry

Servings 4 adults

Ingredients

  • 300 g basmati rice
  • 1/2 tbsp rapeseed oil
  • 400 g frying steak
  • 1/2 tsp cornflour
  • 40 g cashew nuts
  • 1 red onion, thinly sliced
  • 2 garlic cloves, crushed
  • thumb sized piece ginger, peeled and grated
  • 1 head broccoli
  • 1 1/2 tsp soy sauce
  • 1 1/2 tsp oyster sauce
  • 1/2 vegetable stock cube
  • 1 small bunch coriander
  • pepper

Instructions

  1. Rinse and drain the rice. Bring a large saucepan of water to the boil, add the  basmati, stir well then cook according to the packet instructions.


  2. Heat a wok over a high heat until hot, add half the oil and when it’s just smoking, add the beef. Sprinkle with cornflour and stir-fry until browned all over. Remove from the pan and set aside.


  3. Stir-fry the cashews until just golden-brown then set aside with the beef.


  4. Carefully wipe the wok until clean using kitchen roll. Bring to a high heat and add the remaining oil. Once hot, add the red onion and fry for 1–2 minutes, or until just soft. Add the garlic and ginger and fry for a minute


  5. Half fill the kettle and bring to the boil. Add the broccoli, soy and oyster sauce to the wok and mix well. Add the vegetable stock cube with 400ml/14fl oz boiling water and bring to the boil, stirring well. Cover with a lid (use kitchen foil if you don't have a suitable pan lid) and cook for 2 minutes or until the broccoli is just tender (you don’t want to lose the bright green colour).


  6. Add in beansprouts, bamboo shoots if wanted at this stage.



  7. Stir the cooked beef and cashews through the sauce and heat for a minute. Scatter over the coriander and serve immediately with the cooked, drained rice.

Eat Well for Less: Healthier cheesecakes.

Cheesecake. It’s tasty, but it can be pretty high in calories. Now whilst I totally do not advocate calorie counting regularly, I do like having healthier alternatives to foods like this that mean I can make them without it being an extravagance.

So here is the much asked for recipe for those cheesecakes we made on Eat Well for Less. I made this for Christmas and it made a great lighter dessert.

Here is the video clip of Gregg, Chris and I in action making it.

 

Here is the recipe in all it’s glory.

Healthier Cheese Cakes
Yields 12
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
174 calories
14 g
59 g
11 g
4 g
5 g
53 g
93 g
7 g
0 g
5 g
Nutrition Facts
Serving Size
53g
Yields
12
Amount Per Serving
Calories 174
Calories from Fat 99
% Daily Value *
Total Fat 11g
17%
Saturated Fat 5g
26%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 59mg
20%
Sodium 93mg
4%
Total Carbohydrates 14g
5%
Dietary Fiber 1g
5%
Sugars 7g
Protein 4g
Vitamin A
8%
Vitamin C
1%
Calcium
4%
Iron
4%
* 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. 60g/2¼oz honey
  3. 120g/4½oz porridge oats, gluten-free, if required
  4. ½ tsp ground mixed spice
  5. 300g/10½oz fat-free Greek-style yoghurt
  6. 300g/10½oz lighter cream cheese
  7. 2 tsp vanilla extract
  8. ½ lemon, zest only
  9. 1 tbsp stevia
  10. 1 tbsp light soft brown sugar
  11. 1 tbsp cornflour
  12. 2 free-range eggs
Instructions
  1. Preheat the oven to 170C/150C Fan/Gas 3½. Lightly grease a 12-hole muffin tin with some oil.
  2. Put the remaining oil and honey into a saucepan, heat until warm and runny.
  3. Remove from the heat and stir in the oats and mixed spice until completely coated.
  4. Divide the oats between the muffin tin holes, pressing down on the mixture to make a solid base.
  5. In a large bowl, mix together the yoghurt, cream cheese, vanilla extract, lemon zest, stevia, sugar and cornflour. Mix the eggs into the cream until smooth. Spoon evenly between the muffin holes on top of the oats.
  6. Bake for 15 minutes or until just set. (They should still wobble a little.) Set aside to cool to room temperature.
  7. Carefully remove the cheesecakes from the tin and top with fruit of your choice.
  8. Serve immediately or transfer to a sealed container and keep in the fridge for up to 3 days.
Notes
  1. Truvia is fine to use in this recipe or you could swap the Stevia for another sweetener of your choice.
Adapted from BBC Food
beta
calories
174
fat
11g
protein
4g
carbs
14g
more
Adapted from BBC Food
Dietitian UK https://www.dietitianuk.co.uk/
A word of caution – these are portion controlled but very tasty, so you need 11 friends to share them with 😉 

Eat Well for Less: Ham and Cheese Bites

Everyone is always after quick, nutritious, filling snacks. So this one shared on Eat Well for Less ticks all those boxes. 

If you want to give these a go here is the recipe, you can totally make this your own, add your favourite herbs, veggies etc. These are gluten free, dairy free (if you use dairy free cheese) and nut free.

These freeze well or keep them in the fridge for 3 days. I think they are fab for packed lunches.

Don’t forget to watch the rest of the series – BBC1 Thursdays 8pm. Or get it on BBC Iplayer.

Ham and Cheese Quinoa Bites
Yields 12
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Prep Time
15 min
Cook Time
20 min
Prep Time
15 min
Cook Time
20 min
159 calories
13 g
111 g
7 g
11 g
3 g
144 g
188 g
2 g
0 g
3 g
Nutrition Facts
Serving Size
144g
Yields
12
Amount Per Serving
Calories 159
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 111mg
37%
Sodium 188mg
8%
Total Carbohydrates 13g
4%
Dietary Fiber 2g
8%
Sugars 2g
Protein 11g
Vitamin A
16%
Vitamin C
16%
Calcium
11%
Iron
9%
* 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. 180g quinoa, cooked in water and left to cool
  2. 6 spring onions, chopped
  3. 6 tomatoes, chopped
  4. 6 eggs
  5. 1 tsp mustard powder
  6. 120g ham, chopped
  7. 120g grated cheese
Instructions
  1. Cook the quinoa and set aside to cool.
  2. Preheat the oven to 200C/Gas 6.
  3. Chop the veggies, ham and grate the cheese
  4. Break the eggs into a bowl, beat.
  5. Mix all ingredients together and stir well.
  6. Grease a muffin tin.
  7. Spoon the mix in then heap it up on the top, making mountains.
  8. Cook for 20 minutes.
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calories
159
fat
7g
protein
11g
carbs
13g
more
Dietitian UK https://www.dietitianuk.co.uk/

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Eat Well for Less: Lentil Curry and Naan.

 
So a lot of people have been asking for the recipe for the lentil curry and naan after it was shown on Eat well for less, Series 5, Episode 1. If you haven’t seen then do pop to BBC Iplayer and have a look. We are back on this Thursday too, BBC1  8pm, please tune in! 
 
Firstly a huge Thankyou if you watched. Please do watch the remaining series too there is so much good stuff to come!
 
Secondly it’s music to my ears to know so many were loving the lentils. I’m half Sri-Lankan so this is very much “my type of food”.
 
The BBC made a fab video with the ingredients for the lentil curry.
Do check it out and if you follow my Dietitian UK Facebook and Instagram I will repost any further recipes from the show.
 
The naan recipe cooked on the show, has not been shared yet but I here is a version that I love just as much, made at home for you, as so many people have been asking. Flatbreads and naan are so easy to make and a joy to eat.
 
Homemade flatbread/naan
Serves 4
Easy to make, super delicious with curry
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Prep Time
5 min
Prep Time
5 min
139 calories
29 g
0 g
0 g
4 g
0 g
51 g
2 g
0 g
0 g
0 g
Nutrition Facts
Serving Size
51g
Servings
4
Amount Per Serving
Calories 139
Calories from Fat 4
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 2mg
0%
Total Carbohydrates 29g
10%
Dietary Fiber 1g
6%
Sugars 0g
Protein 4g
Vitamin A
1%
Vitamin C
1%
Calcium
3%
Iron
10%
* 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. 150g flour (can be gluten free, I favour a mix of 100g white flour and 50g wholemeal for extra fibre)
  2. 50g Greek Yoghurt
  3. 50ml warm Water
  4. 1 tbsp mixed herbs or 1 tsp spices
Instructions
  1. Mix the flour and yoghurt together.
  2. Add the herbs/spices now if you remember, if not then can be added at the kneading stage.
  3. Add the water and mix to a dough.
  4. Tip onto a floured surface and knead for just a couple of minutes.
  5. Break into 4 pieces, roll into a round and roll out with a rolling pin.
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calories
139
fat
0g
protein
4g
carbs
29g
more
Dietitian UK https://www.dietitianuk.co.uk/

Here is the dough ready for rolling. I added a herb mixture into these.

Cook in a non stick hot pan on a medium-high heat. After a couple of minutes it will start to puff up, that is when you turn it over.

Enjoy! 

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Family friendly “not a chicken curry”

Usually my children are not so keen on curry, however being half Sri-lankan this is not an option for me! My oldest girl used to eat a lot of spice, in fact at 22 months in Sri-Lanka she was eating curry off my plate. She went off spice and is now age 7 working back onto it. My boy has never been into anything spicy and so he is definitely a work in progress.

So this time I went at it from another angle. A fragrant but mild curry served with rice and optional naan on the side. However I sold it as “it’s not a curry, it’s chicken with naan”.  It worked. WIN.

The beauty of this meal is it can either be made in the slow cooker/crock pot or on the hob.

Here is the recipe:

Family Friendly Chicken and Naan
Serves 4
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504 calories
39 g
115 g
17 g
48 g
7 g
454 g
363 g
14 g
0 g
9 g
Nutrition Facts
Serving Size
454g
Servings
4
Amount Per Serving
Calories 504
Calories from Fat 147
% Daily Value *
Total Fat 17g
26%
Saturated Fat 7g
33%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 115mg
38%
Sodium 363mg
15%
Total Carbohydrates 39g
13%
Dietary Fiber 12g
49%
Sugars 14g
Protein 48g
Vitamin A
192%
Vitamin C
141%
Calcium
7%
Iron
25%
* 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 tbsp olive oil
  2. 500g chicken on the bone, skinless
  3. 2 onions
  4. 2 cloves garlic
  5. 2 peppers
  6. 3 carrots
  7. 500ml chicken stock (mine was homemade)
  8. 50g sachet creamed coconut
  9. 1 tsp tumeric
  10. 1 tsp cumin
  11. 1 tsp coriander
  12. 1/4 inch fresh/frozen ginger, grated
  13. 1/2 cup dried lentils
Instructions
  1. Brown the chicken in a pan. Add the onions and garlic to soften them.
  2. Then either place all ingredients in a slow cooker/crock pot and place on high for 8 hrs.
  3. Or cook in a large pan on a medium heat for 40 minutes.
  4. Serve with rice and naan if wanted.
beta
calories
504
fat
17g
protein
48g
carbs
39g
more
Dietitian UK https://www.dietitianuk.co.uk/
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Peanut Butter Cookies and Smart Snacking.

Snacking sensibly for me is a must. I need bucket loads of reliable energy to get me through my day. An average day for me involves 3 kids, much pilates and 1-2-1 dietetic clients. I don’t sit still for long, so crashing mid afternoon is not an option, especially as that’s the school run and my hungry time of day. So one thing I teach my clients and work on myself is balancing my snacks.

Yes fruit is fabulous, however it doesn’t keep me full for long or sustain my energy. So I pair it with protein or a wholegrain, higher fibre carb. Or if I’m feeling outrageous, I mix all three.  For me it is not about the calories or the macro’s but the balance. 

Satiety is the feeling of fullness that persists after eating. It affects the length of time between eating events and possibly the amount of energy consumed at the next. Protein  is filling and can help stabilise blood sugars. Fibre rich foods require more chewing so psychologically take longer to eat, they can displace other energy rich food and slow gastric emptying. 

Some of my favs:
Apple, cheese and oatcakes
Dried apricots, almonds and 25g dark chocolate
Oatcakes with nut butter and banana

Then there are these peanut butter cookies. Perfect with fruit and they take just 10 mins to bake. These make me feel like the perfect mum on those days I manage to whip the mix up before the school run and have them ready 10 mins after the kids walk in the door! Better still the kids can make them – I haven’t let them loose on this recipe yet.

 

Peanut Butter Cookies
Yields 8
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Prep Time
5 min
Cook Time
10 min
Prep Time
5 min
Cook Time
10 min
175 calories
13 g
23 g
11 g
7 g
2 g
38 g
75 g
5 g
0 g
9 g
Nutrition Facts
Serving Size
38g
Yields
8
Amount Per Serving
Calories 175
Calories from Fat 98
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 23mg
8%
Sodium 75mg
3%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
11%
Sugars 5g
Protein 7g
Vitamin A
1%
Vitamin C
0%
Calcium
4%
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. 100g peanut butter
  2. 150g granola
  3. 1 egg
  4. 1/2 tsp baking powder
Instructions
  1. Mix all the ingredients together.
  2. Bake at Gas Mark 5 for 10 minutes.
  3. Store in an airtight tin, they are best eaten on the day.
Notes
  1. I used my own homemade granola (recipe on the blog) which is wheat free and gluten free if you tolerate oats or use gluten free oats.
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calories
175
fat
11g
protein
7g
carbs
13g
more
Dietitian UK https://www.dietitianuk.co.uk/

Nutty Granola – a lower sugar version.

My children love granola as a topping for their yoghurt, but often the shop bought versions are super sweet and the lower sugar options are pricey. In my mind making my own sounded like a faff, hence it’s not something I’ve investigated… until I started making a new flapjack recipe and didn’t get the consistency quite right. You know when you know it isn’t right but you keep going regardless. Silly me. As an experienced flapjack maker (and eater) I should have know better. Flapjack intuition.

So when Miss K tried to pick up and eat said flapjack and it crumbled to smithereens we needed a quick rescue as I’m not one to throw away food. Turns out it makes an amazing granola. Sweet enough but not super sweet. I’ve worked  out the nutritional info as about a 30g serving. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutty Granola, a lower sugar version.
Serves 20
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226 calories
19 g
0 g
15 g
7 g
2 g
45 g
22 g
4 g
0 g
12 g
Nutrition Facts
Serving Size
45g
Servings
20
Amount Per Serving
Calories 226
Calories from Fat 127
% Daily Value *
Total Fat 15g
23%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 7g
Cholesterol 0mg
0%
Sodium 22mg
1%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
12%
Sugars 4g
Protein 7g
Vitamin A
9%
Vitamin C
1%
Calcium
4%
Iron
10%
* 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. 250g oats
  2. 150g almonds and cashews chopped
  3. 75g sunflower seeds
  4. 50g dried apricots, chopped
  5. 75g honey
  6. 75g margarine
  7. 75g peanut butter
Instructions
  1. Grease and line a baking tray.
  2. Heat the honey, margarine and peanut butter (I used the microwave) until it is melted.
  3. Mix in the oats, nuts and sunflower seeds.
  4. Press into the tin and bake at Gas Mark 4 for 20 minutes.
  5. Stir and break it up, bake for another 5 minutes.
  6. Cool and store in an airtight container such as a kilner jar.
beta
calories
226
fat
15g
protein
7g
carbs
19g
more
Dietitian UK https://www.dietitianuk.co.uk/
This is one of those foods to watch your portions and to eat with enjoyment. I’m a huge believer in having some sweetness if you fancy  and not depriving yourself. I’m trying to model this and teach the children. My boy has a sweet tooth so this granola enables him to have the sweetness but also get a good balance of nutrition in.

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Simple Chicken and Butternut Curry.

Comfort food for me is curry. Being half Sri-lankan it’s in my roots that curry is delicious, nutritious and part of life. For me a good curry must include fragrant spice, vegetables and lentils. Or at least have those as side dishes. I’m not about the greasy, ultra spiced up meals with lots of sauce and no veg. Curry can be a great way to be creative with vegetables and give them a twist. It doesn’t have to be time consuming or complicated but it does have to be tasty.

Chicken and Butternut Curry
Serves 4
Family friendly curry
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Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
504 calories
64 g
55 g
7 g
46 g
1 g
233 g
87 g
5 g
0 g
6 g
Nutrition Facts
Serving Size
233g
Servings
4
Amount Per Serving
Calories 504
Calories from Fat 63
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 55mg
18%
Sodium 87mg
4%
Total Carbohydrates 64g
21%
Dietary Fiber 31g
124%
Sugars 5g
Protein 46g
Vitamin A
154%
Vitamin C
13%
Calcium
8%
Iron
47%
* 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 large butternut squash
  2. 3 medium carrots
  3. 1 tbsp rapeseed oil
  4. 3 chicken breasts
  5. 1/2 tin coconut milk
  6. 2 cups lentils
  7. 1 tsp tumeric, coriander, cumin
  8. 1/4 inch grated ginger
  9. 2 cloves garlic
  10. 80g mushrooms
Instructions
  1. Peel and chop the butternut squash (or use frozen chunks) and the carrots.
  2. Heat the oil in a pan and gently cook the butternut and carrots for 3 minutes.
  3. Meanwhile chop the chicken into bite sized chunks and set aside.
  4. Add the tumeric, coriander and cumin, it will smell fragrant and delicious. Stir around to coat everything. Next add the chicken and stir to coat.
  5. Pour in the coconut milk and add lentils. Top tip: if you use the smallest lentils they cook extra fast.
  6. Whilst this comes up to a simmer prepare the garlic cloves, I like to smash and chop mine. Grate the ginger and add the ginger and garlic to the pan.
  7. Finally add the chunks of mushrooms and simmer for a couple of minutes.
  8. Serve with rice and a sprinkle of coriander if you have it and your family will eat it (mine moan at the green stuff).
Notes
  1. I use frozen ginger and grate it with the skin still on, you could also use it fresh and peel it first.
beta
calories
504
fat
7g
protein
46g
carbs
64g
more
Dietitian UK https://www.dietitianuk.co.uk/
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When your 4 year old cooks dinner…

One of the best things about having kids is knowing that one day they will cook you dinner… well tonight it kinda felt like that happened. The J-boy just got stuck in and took me by surprise. I’m pretty sure this boy is going to be a great cook.

So if you need some encouragement to get your littlies in the kitchen helping you cook, here it is. He has been helping me cook since he was able to stand from his cooking “tower” and he seems to have picked up some tips along the way! My children have all loved helping me cook, at times I’ve certainly wished they didn’t want to help me – it can take twice as long, be noisy and messy, but it teaches them a great life skill and a love of good food. I’ve also found it a good way to get them trying foods too.

Fish fingers are one of the ways my family do not just eat, but really enjoy oily fish. I like to get a portion a week into our meals. Oily fish are good sources of the omega 3 fatty acids (EPA and DHA) as well as providing vitamin A, Vitamin D,  iodine, selenium, protein and calcium.  If you don’t like salmon other oily fish includes:  mackerel, pilchards, fresh or frozen tuna, trout, crab, whitebait, herring, sardines.

 

Omega 3’s benefits include:

  • Reduction in the risk of heart disease. May protect the heart and blood vessels from disease.
  • Supports healthy development of  baby during pregnancy and breastfeeding.
  • Brain function – may help  maintain good memory and also for the prevention and treatment of depression.
     

     

 

Apple and Pecan Energy Balls (no bake)

My kids seem to need a 3 course meal to eat after school/pre-school,  so my snack tin needs to be topped up with nutritious and filling foods. These apple energy balls are something I saw another dietitian friend making on Instagram and we adapted it slightly, using different nuts to suit our tastes.

My 4 year old boy literally loved making and eating these. He raved about them and each day after preschool has been asking for them. It has been lovely to see him proudly showing them off to his older sister:

“I made these and they are yummy”.

I’ve not managed to do a vlog for ages… 3 children and work has meant a kitchen that is rarely tidy enough for filming in and few of those moments where we have the right moment with all children quiet and happy to join in. However I’m hoping to get back into it now.  I’d love to know your idea and thoughts for future videos.

Apple and Pecan Energy Balls
Serves 12
Super simple, tasty, nutritious and filling energy balls.
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Prep Time
10 min
Prep Time
10 min
153 calories
20 g
0 g
7 g
4 g
1 g
56 g
17 g
6 g
0 g
6 g
Nutrition Facts
Serving Size
56g
Servings
12
Amount Per Serving
Calories 153
Calories from Fat 59
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 17mg
1%
Total Carbohydrates 20g
7%
Dietary Fiber 3g
14%
Sugars 6g
Protein 4g
Vitamin A
0%
Vitamin C
2%
Calcium
2%
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 apple
  2. 200g oats
  3. 70g pecans
  4. 60g raisins
  5. 40g peanut butter
Instructions
  1. Put the apple in the food processor first and use a grater attachement or you could grate by harns. Add a dash of hot water to make a rough purée.
  2. Now add the oats, pecans, raisins and nut butter and combine.
  3. Roll into balls using your hands.
  4. Pop in the fridge to chill.
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calories
153
fat
7g
protein
4g
carbs
20g
more
Adapted from Catherine Lippe, Lippe Nutrition
Dietitian UK https://www.dietitianuk.co.uk/