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.
Preheat the oven to 170C/150C Fan/Gas 3½. Lightly grease a 12-hole muffin tin with some oil.
Put the remaining oil and honey into a saucepan, heat until warm and runny.
Remove from the heat and stir in the oats and mixed spice until completely coated.
Divide the oats between the muffin tin holes, pressing down on the mixture to make a solid base.
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.
Bake for 15 minutes or until just set. (They should still wobble a little.) Set aside to cool to room temperature.
Carefully remove the cheesecakes from the tin and top with fruit of your choice.
Serve immediately or transfer to a sealed container and keep in the fridge for up to 3 days.
Truvia is fine to use in this recipe or you could swap the Stevia for another sweetener of your choice.
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.
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”.
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.
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.
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.
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.
Heat the honey, margarine and peanut butter (I used the microwave) until it is melted.
Mix in the oats, nuts and sunflower seeds.
Press into the tin and bake at Gas Mark 4 for 20 minutes.
Stir and break it up, bake for another 5 minutes.
Cool and store in an airtight container such as a kilner jar.
By Priya Tew, Dietitian UK
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.
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.
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.
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
Super simple, tasty, nutritious and filling energy balls.
Red meat is often seen as something to cut down on, but these messages are actually leading to an epidemic of iron deficiency, confusion over how much to eat and how often to eat it. New research has shown that 51% of people did not know how much red meat you can safely eat and 85% of people are likely to underestimate the amount of red meat that can be consumed.(1)
This “eat less red meat” message is leading to some of our population not eating enough iron rich foods. 27% of women aged 19-64yrs and 48% of girls aged 11-18yrs are not meeting their iron needs.(2) Why is this a concern? Lack of iron can result in symptoms such as fatigue, weakness, shortness of breath, dizziness, heart palpitations and pallor. It can be quite debilitating for some people. Red meat is also a fabulous source of protein, providing the body with all the amino acids that it needs. Other notable nutrients include the B vitamin complex including B12, zinc, selenium and phosphorus.
What is a portion?
A portion of red meat is 70g of cooked meat. This quite simply is a palm sized portion. I love using hands as a way of measure portions as our hands grow with us, so a child’s portion of red meat is their palm size.
For example (adults portion sizes):
A palm size chop or steak
3 slices of back bacon
5 or 6 cubes of meat in casserole
6 thin slices of beef, pork or ham
1 and a half standard sausages
4 to 5 meat balls
How often can I eat red meat?
If you are sticking to the portion guide above then 70g of red meat can be eaten 5 times a week. This includes red meat at breakfast, lunch and dinner, but it shows how red meat really isn’t something to be avoiding. The Meat Advisory Panel are running a “5 A WEEK” campaign and I think this is a really invaluable and important message to be highlighting.
So to get on board with the campaign here is a super tasty recipe that makes a wonderful lunch time soup:
If you would like to make this recipe at home (and I highly recommend it) then here are the step by step instructions:
Beef and Red Pepper Noodle Soup
A quick and delicious spicy beef noodle soup that is perfect for a lunch or light supper.
2.5cm/1inch piece fresh root ginger, peeled and finely chopped
2 garlic cloves, peeled and finely chopped
175g/6oz fresh or dried fine egg/rice noodles
200g/7oz pak choi or green cabbage, shredded
1 small red pepper, cored, deseeded and finely sliced
Small bunch spring onions, finely chopped
Large bunch freshly chopped coriander
In a medium bowl dust the stir-fry strips in the Chinese five-spice powder. Add the soy sauce and chilli or schezuan sauce. Cover and set aside.
In a large pan add the stock, ginger and garlic. Bring to the boil, reduce the heat and simmer for 5 minutes.
Add the noodles and pak choi or cabbage. Simmer for a further 1-2 minutes. Add the beef with the marinade mixture and the red pepper. Simmer for a further 2-3 minutes or until the noodles are tender. Remove from the heat, season if required and stir through half the spring onions and coriander.
Divide the broth between four bowls and garnish with the remaining, spring onions and coriander.
Dietitian UK https://www.dietitianuk.co.uk/
To find out more about the “5 A WEEK” Campaign you can pop to Simply Beef and Lamb on Facebook or to Love Pork. Twitter: @lovepork.UK @simplybeefandlamb.
Freelance Dietitian specialising in helping those with Eating Disorders and a Media Spokesperson for the profession.