Category Archives: Gluten Free

Courgette and mushroom patties

I’m always after ways to get more veggies into the children and myself. Hubby likes to do his own thing at lunch, so I made these as a preparation for the toddler, baby and my lunches. They were fast to make and went well warmed up with a salad for lunch. Make a batch, freeze a batch and feel smug all week.

Courgette Patties 2

Courgette and Mushroom Patties
Yields 12
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Prep Time
10 min
Cook Time
15 min
Prep Time
10 min
Cook Time
15 min
43 calories
6 g
17 g
1 g
2 g
0 g
53 g
34 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
53g
Yields
12
Amount Per Serving
Calories 43
Calories from Fat 9
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 17mg
6%
Sodium 34mg
1%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
3%
Sugars 1g
Protein 2g
Vitamin A
3%
Vitamin C
11%
Calcium
3%
Iron
2%
* 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. Spray olive oil x 5 squirts
  2. 2 courgettes, grated
  3. 5 mushrooms, grated
  4. 1 garlic clove, crushed
  5. 1 beaten egg
  6. 2 tbsp parmesan
  7. 1/2 ball mozzerella
  8. 75g cornmeal
  9. 1 tbsp fresh parsley, chopped
Instructions
  1. Preheat the oven to Gas Mark 6.
  2. Saute the courgettes and mushrooms in a pan for 5 minutes.
  3. Add the garlic and cook for a couple of minutes.
  4. Leave to cool a little and then mix in the other ingredients. It will make a thick batter.
  5. Drop large spoonfuls onto a greased and lined baking tray. It will make about 12.
  6. Bake for 15 minutes.
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calories
43
fat
1g
protein
2g
carbs
6g
more
Dietitian UK https://www.dietitianuk.co.uk/

Courgette patties 1 

Snack Attack: Wellaby’s review

The snack market is huge and every expanding, but often snacks can be laded in calories, saturated fat and less than nutritious. I am always on the look out for new, nutritious snacks that I can eat and recommend to others. 

Wellaby’s Simple Bakes are gluten, dairy and nut free. This of course does not make them any healthier in my eyes, but it does mean they could be a worthwhile addition to the free-from snack market. Many snacks in the free-from aisle have one food group removed and replaced with fat/sugar in order to help boost the taste. 

These baked snacks are less than 100kcals per serving – however this is for a 24g serving and they come in a 120g packet. So I doubt that many people would stick to this serving size.  As well as being low in calories per portion they are low in saturated fat and sugars.

Screen Shot 2017-02-26 at 22.03.30

They are marketed as being a wholegrain snack. Looking at the nutrition label they contain 4.2 g fibre per 100g, equivalent to a medium apple, this comes from the wholegrain rice flour and oats. A high fibre food is 6g/100g so I would put these as a mid-range fibre food.

I found these snacks really tasty. I sometimes find the flavouring in snack foods can be overpowering or too artificial tasting, but these were a good balance. I also enjoyed the crunch. 

WELLABYS_3PACK

It would be great to see these in smaller, portion controlled packets, I particularly like the fibre content and the fact they are gluten, dairy and nut free.

Disclaimer: All views are my own, I was sent these 3 packets to review.

Fragrant Fishy Curry

Being half Sri-Lankan I love curry, it is in my genes to like curry. I’ve made alot of curry over my years of cooking, but never a fish curry. Not because I don’t like fish, it’s just it has always seemed like quite a delicate balance to get the flavours right. For some reason I’m a bit cautious about cooking fish/shellfish as I’ve also never cooked spaghetti mariana, another fav of mine). However I’m now a convert. This is one of my favourite ways to eat fish, added bonus being the kids lapped it up (the boy literally, we must work on table manners!).  I also love that this is SO easy to cook. It is completely not how I would normally cook a curry (curry powder is not my norm) but it made for a quick, midweek meal that was tasty and healthy.

I used salmon as I aim to get 1 portion of oily fish into the family dinners a week, but a white fish would work just as well.

Miss K “Mummy this is the best fish curry ever” 

 (Bless her, it’s the only one she probably remembers eating)

 

Dietitian UK: Fragrant Fish Curry

 

Fragrant Fishy Curry
Serves 4
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Prep Time
10 min
Cook Time
25 min
Prep Time
10 min
Cook Time
25 min
285 calories
11 g
87 g
13 g
29 g
2 g
252 g
88 g
6 g
0 g
10 g
Nutrition Facts
Serving Size
252g
Servings
4
Amount Per Serving
Calories 285
Calories from Fat 120
% Daily Value *
Total Fat 13g
21%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Cholesterol 87mg
29%
Sodium 88mg
4%
Total Carbohydrates 11g
4%
Dietary Fiber 3g
13%
Sugars 6g
Protein 29g
Vitamin A
47%
Vitamin C
148%
Calcium
7%
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. 1 tbsp rapeseed oil
  2. 1 onion
  3. 1 tsp mustard seeds
  4. 1/4 inch freshly grated ginger
  5. 2 cloves garlic, crushed
  6. 1 tbsp curry powder
  7. 1 x tin chopped tomatoes
  8. 2 tbsp desiccated or grated coconut block
  9. 2 peppers, chopped
  10. 450g fish fillets (I used salmon)
  11. 1/2 lemon, juiced
  12. coriander leaves
Instructions
  1. Heat the oil in a large saucepan, salute the onions and add the mustard seeds. Cook for a few minutes over a low heat with a lid on. The seeds will pop.
  2. Now add the garlic, ginger, curry powder and cook out for a couple of minutes. Add the chopped tomatoes, grated coconut and some black pepper along with the chopped peppers. Stir and simmer for 10 minutes to get a nice sauce.
  3. Chop the fish into bite sized chunks and add to the pan, simmer for 6-8 minutes.
  4. Add the lemon juice, season and serve with rice and a scattering of coriander if you have any.
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calories
285
fat
13g
protein
29g
carbs
11g
more
Dietitian UK https://www.dietitianuk.co.uk/

Healthy Oaty Cookies

My kids love to get involved in the cooking. Usually they see my cooking, draw up a stool and join in. Yesterday we had a rare afternoon at home. The summer has been full on outdoor fun, so being torrential rain the kids came up with a plan “Mummy lets make biscuits”. Normally I would be pretty up for this plan, but yesterday, unusually,  I was feeling the lure of the sofa… However, I am a huge believer in getting children cooking young and as they had intiated it this time, I really couldn’t refuse. A quick flick through some reciipes for inspiration and we decided on adapting a River Cottage recipe. 

This was a total cop-out on my behalf as it was so quick to make so I still got some sofa time, curled up with a freshly baked cookie and a cuppa. Extra bonus is our snack tin is topped up for at least a day (these dollops of goodness are going fast).

I adapted the recipe using prunes to sweeten, a banana to replace some peanut butter and omitting the raisins on request. It ended up being a great way to use up the claggy bit of peanut butter at the end of the pot. 

Happy kids, freshly healthy cookies, a huge train track and mummy got 15 minutes of peace, which is what weekends are all about. 

 

Healthy cookies1

 

Healthy Oaty Cookies
Yields 12
Super fast, healthy, squidgy cookie recipe.
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
132 calories
15 g
14 g
7 g
5 g
1 g
39 g
93 g
2 g
0 g
5 g
Nutrition Facts
Serving Size
39g
Yields
12
Amount Per Serving
Calories 132
Calories from Fat 59
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 14mg
5%
Sodium 93mg
4%
Total Carbohydrates 15g
5%
Dietary Fiber 2g
7%
Sugars 2g
Protein 5g
Vitamin A
3%
Vitamin C
1%
Calcium
2%
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. 150g peanut butter
  2. 100g prunes, finely chopped
  3. 1 medium ripe/over-ripe banana
  4. 1 medium egg
  5. 50g oats
  6. 1/4 tsp bicarbonate of soda
Instructions
  1. Preheat the oven to Gas Mark 3.
  2. Measure out the peanut butter.
  3. Chop the prunes finely and break the banana into chunks.
  4. Mix together, then add the egg and mix.
  5. Now add the oats and bicarb and mix.
  6. The mixture will be very sticky, place spoonfuls onto a greased baking tray.
  7. Flatten slightly with the top of a spoon.
  8. Bake for 10-12 minutes.
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calories
132
fat
7g
protein
5g
carbs
15g
more
Dietitian UK https://www.dietitianuk.co.uk/

Heathy Pasta Carbonara

Carbonara is one of those meals that my husband adores, but being full of cream, (which I don’t like and it doesn’t like me), I never make it.  Then I felt inspired. Somehow in the midst of sleep deprivation these idea pop into my head. It was a pile of spirallised courgettes and carrots that gave me the idea. I had prepared them ready for a stir fry but they started talking noodles to me, which led to carbonara. It may have been due to eating out and reading a pasta/pizza style menu the night before 😉

With a well stocked kitchen this was a literal doddle to make. It took 10 minutes from start to finish as I had the veggies prepped already. One of those meals you can prep ahead and then cook in a flash. Even better I had a little toddler helper who really enjoyed all the beating of the eggs, the stirring and big bonus, he ended up eating a fair bit of carrot as we cooked.

Dietitian UK: Toddler cooks Healthy Spag carbonara

I used rice noodles because I fancied them and they are so quick to cook! You could of course use spaghetti. I didn’t add the parsley to this batch but it would make a great addition, as would bacon!

Dietitian UK: Healthy Spag carbonara

Heathy Pasta Carbonara - Gluten free
Serves 4
A healthy take on spaghetti carbonara
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Prep Time
10 min
Cook Time
10 min
Prep Time
10 min
Cook Time
10 min
309 calories
40 g
198 g
10 g
14 g
4 g
261 g
445 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
261g
Servings
4
Amount Per Serving
Calories 309
Calories from Fat 88
% Daily Value *
Total Fat 10g
15%
Saturated Fat 4g
22%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 198mg
66%
Sodium 445mg
19%
Total Carbohydrates 40g
13%
Dietary Fiber 3g
13%
Sugars 5g
Protein 14g
Vitamin A
134%
Vitamin C
30%
Calcium
22%
Iron
11%
* 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 large courgette
  2. 2 large carrots
  3. 60g mushrooms
  4. 100g green beans (I used purple ones)
  5. 150g Rice noodles
  6. The sauce
  7. 4 eggs
  8. 2 tbsp greek yoghurt
  9. 1 tbsp cream cheese
  10. 50g parmesan
  11. plenty of black pepper
  12. bunch of fresh parsley
Instructions
  1. Spiralise the courgette and carrots.
  2. Chop the mushrooms and beans.
  3. Cook the noodles, in the last 3 minutes of cooking add the veggies.
  4. Whilst it cooks, whilst the eggs, add in the yoghurt and cream cheese.
  5. Drain and turn the cooker off.
  6. Quickly add the sauce to the pasta and stir in, the eggs will cook in the residual heat. Stir for a few minutes.
  7. Add plenty of pepper, the parmesan and the parsley.
  8. Serve with parmesan if wanted!
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calories
309
fat
10g
protein
14g
carbs
40g
more
Dietitian UK https://www.dietitianuk.co.uk/

Courgette and Chickpea Burgers

I’m forever loving the idea of veggie burgers but am often disappointed by the result. You know what I mean… they fall apart or just look disappointing. In the back of my brain I have this memory of the burgers I used to eat when I was vegetarian as a teenager. In my head they were delicious, not homemade, but delicious and that is one of my benchmarks. My other benchmark is the burger they make in a cafe we sometimes end up at – a portabello mushroom with halloumi cheese and spinach. Just the most perfect combo.

So after a holiday I’ve come back inspired to try out new recipes and the veggie burger idea was back. Taking a few hints from the River Cottage guys these burgers not only tasted good,  held together well and were completely eaten, but my small people also had fun helping to make them. GENIUS. Get the kids to do the dirty work 😉

Here is the recipe. It’s a great way to get your veggies in. I’ve worked it out as being 1 portion of vegetables per burger, if you make them large. This recipe made 8 and I served 2 per adult, 1 per child, but my 5 year old and husband came back for seconds!

Here are the burgers before and after cooking:

Dietitian UK: Courgette and Chickpea Burger 2

Dietitian UK: Courgette & Chickpea Burgers 1

 

Courgette and Chickpea Burgers
Serves 4
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Prep Time
15 min
Prep Time
15 min
236 calories
38 g
47 g
5 g
12 g
1 g
193 g
49 g
6 g
0 g
3 g
Nutrition Facts
Serving Size
193g
Servings
4
Amount Per Serving
Calories 236
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 47mg
16%
Sodium 49mg
2%
Total Carbohydrates 38g
13%
Dietary Fiber 9g
35%
Sugars 6g
Protein 12g
Vitamin A
66%
Vitamin C
36%
Calcium
7%
Iron
20%
* 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. 2 medium courgettes (400g)
  2. 1 large carrot, peeled
  3. 2 cloves garlic
  4. 5 large radishes or 1/2 onion
  5. 100g dried chickpeas, soaked and cooked or 200g tinned (drained and rinsed)
  6. 100g oats
  7. 1 egg
  8. 1 large handful fresh herbs
  9. 1 tsp cumin
  10. 1 tsp ginger
  11. 1 tsp coriander
Instructions
  1. Use a food processor to grate the veggies.
  2. Now add the chickpeas and process to a thick paste.
  3. Add the oats, egg, herbs and spices for a quick blast in the food processor.
  4. Use your hands to shape into patties.
  5. Heat 1 tbsp oil in a pan and cook them for a few minutes each side. I pressed them down in the pan to make them thinner and a better shape.
  6. Transfer to the oven for 10-15 minutes at gas mark 5.
  7. Serve with homemade potato wedges and a side salad.
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calories
236
fat
5g
protein
12g
carbs
38g
more
Dietitian UK https://www.dietitianuk.co.uk/

Make your own healthy “graze” snack boxes

So snacking, it’s one of those things I definitely do. I tend to eat my 3 meals and at least 2 snacks a day. Which means my snacks need to be healthy, well most of them! Currently I am breastfeeding which makes me quite hungry at times. It is those moments when I have children clamouring for me, a baby wanting to feed and I know I need to eat that I need a ready to grab and go snack. That moment when it could be biscuits. Although I do eat my share of those too, I’ve recently discovered a wheat free dark chocolate and stem ginger cookie… dangerously nice. So to keep me on the straight and narrow I’ve started making snack boxes. This is something I often recommed to clients and many find them so useful. You can literally make a pile up for the week and take one to work each day, keep them in your bag or just on the worktop if you are at home.

Here are some of my favourite combos:

Cranberry.almond.choc
15g Dried cranberries, 15 almonds and 10g dark chocolate

 

Pecan,apple.edam
15g pecans, 15g dried apple, 1 tbsp dried edamame beans

 

Cashew.mango
15g cashews, 15g dried mango, 1 tsp mixed seeds

 

Brazil.apricot
5 brazil nuts, 3 dried apricots, 1 tsp mixed seeds

Here is me trying out Facebook Live and showing off my not so great phone video skills:

Love to hear your healthy snack box combos. Leave me a message/comment so I can steal your ideas too 😉

I tend to buy my nuts and dried fruit in bulk online (it is cheaper per kg but costs a bit up front) and I store a supply in the cupboard and a supply in glass jars on my shelf. Which looks pretty and also means we all see them and are more likely to eat them instead of reaching into the biscuit tin. 

“Keep healthy food – In plain sight so it is in your mind to eat it”

A good example of this is my toddler boy who often asks for “prawns” and points at the jars… he means prunes! 

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Kiwi Frozen Yoghurt

This week I had passed to me 14 very ripe kiwi fruit. Too ripe to just eat, but I just can’t see food go to waste. It was a hot day, my small people had already asked for ice-lollies so this was the logical step. 

The result is something good. I love that tang you get with kiwi…. so here you get the tanginess along with the sweetness of the banana and the yoghurt adds the creaminess. 

It made enough to fill my ice-cream maker bowl, so about 1 litre. 

WARNING: it is addictively delicious, but thankfully very healthy.

Kiwi are packed with vitamin C, they also provide some fibre, potassium, vitamin E and folate. With a range of phytochemicals in them such as carotenes and flavonoids they pack a fair punch of hefty goodness that will help fight antioxidants. A study in 2000 on 18,000 Italian children found that eating 5-7 portions of kiwi/citrus fruit per week reduced wheezing by 44% and shortness of breath by 32%.  

Also known as chinese gooseberries as they were originally grown in China, then taken over to New Zealand in the early 20th century. To test if they are ripe you can press gently with your thumb and finger at the ends, there should be a little bit of give.

Kiwi Froyo 1
Before freezing
Kiwi Froyo1
In the ice cream maker
Kiwi Frozen Yoghurt
Serves 12
Super simply and healthy frozen yoghurt recipe.
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58 calories
14 g
0 g
0 g
1 g
0 g
90 g
3 g
8 g
0 g
0 g
Nutrition Facts
Serving Size
90g
Servings
12
Amount Per Serving
Calories 58
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 3mg
0%
Total Carbohydrates 14g
5%
Dietary Fiber 3g
11%
Sugars 8g
Protein 1g
Vitamin A
2%
Vitamin C
126%
Calcium
3%
Iron
2%
* 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. 14 over-ripe kiwi
  2. 1 ripe banana
  3. 250ml natural or Greek yoghurt
Instructions
  1. If using an ice-cream maker freeze the bowl in advance (or make this up, pop in the fridge until the ice-cream maker bowl is cold).
  2. Peel the kiwi and banana and cut into chunks. Place in a food processor.
  3. Blitz to a puree.
  4. Add the yoghurt and mix.
  5. Pop into the ice-cream maker and let it churn.
  6. Freeze whatever you don’t eat.
  7. If you are not using an ice-cream maker then pop into a bowl and freeze.
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calories
58
fat
0g
protein
1g
carbs
14g
more
Dietitian UK https://www.dietitianuk.co.uk/

Salmon and Kale Bombs.

Recently I was very pleased to be passed on some kale. A fair amount of kale that needed using quick, so we’ve been going a bit kaletastic. 

Salmon and kale = one of those winning combo’s in my mind. It turns out the small people agreed with me and hoovered up their dinner. One happy mummy as they got a whole heap of goodness from this meal. This was also our first meal eating al-fresco this year. Love love love. 

It always surprises me that the J-boy who is not always the keenest vegetable eater will happily eat his greens when mixed into meals. If you have a child who isn’t keen on veggies then try this out on them. Sometimes having your veggies on the side makes them harder to eat, so I tend to incorporate them into as many main meals as I can and then add some on the side too.

Kale:  Packed with vitamins C and A (1 cup provides over 200% of the RDA for vitamin A and over 100% of vitamin C), also providing calcium, vitamin B6 and some iron. Kale contains the powerful antioxidants beta-carotene, quercetin and kaempferol. These have numerous health benefits including fighting cancer, oxidative damage to the body, anti-inflammatory and anti-ageing. 

Salmon: Omega 3’s, one of the unsung heroes of our diets. These can help protect against heart disease, play a role in helping treat depression and are important for the development of a baby. You want to be including these in your meal plan 1-2 times a week if possible, once only if you are pregnant. Oily fish are the best known source but linseeds, walnuts and tofu are some alternatives.

Sesame seeds: High in calcium and iron content, magnesium and B6. I included these for the texture and the calcium and iron content as I am in the late stages of pregnancy so always thinking about keeping my iron and calcium stores up. Call me paranoid….

Dietitian UK: Salmon and kale bombs

Salmon and Kale Bombs
Serves 4
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Prep Time
20 min
Cook Time
20 min
Prep Time
20 min
Cook Time
20 min
592 calories
7 g
238 g
24 g
83 g
4 g
400 g
465 g
1 g
0 g
11 g
Nutrition Facts
Serving Size
400g
Servings
4
Amount Per Serving
Calories 592
Calories from Fat 213
% Daily Value *
Total Fat 24g
37%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 5g
Cholesterol 238mg
79%
Sodium 465mg
19%
Total Carbohydrates 7g
2%
Dietary Fiber 1g
6%
Sugars 1g
Protein 83g
Vitamin A
170%
Vitamin C
101%
Calcium
17%
Iron
17%
* 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 salmon fillets
  2. 100ml milk
  3. 200g kale chopped very fine
  4. 1 medium egg or 2 small
  5. 2 tbsp chopped chives
  6. black pepper
  7. gluten free/wheatfree breadcrumbs
  8. sesame seeds
Instructions
  1. Place the salmon in a pan with the milk, allow it to poach for 10 minutes. Then strain the milk into a jug, get as much liquid as you can out of the fish. You can keep this to use in another recipe such as a cheese sauce.
  2. Meanwhile chop up the kale and chives.
  3. Now break up the fish into small flakes, mix with the kale, chives, pepper and egg. The mixture should be wet but not sloppy as you want to be able to shape it into balls.
  4. Place the breadcrumbs in a shallow dish, mix in the sesame seeds.
  5. Roll spoonfuls in you hands into balls, then drop into the breadcrumb mix and roll the fish ball in it.
  6. Place onto a lined baking tray and pop into the fridge for an hour to firm up. (Make ahead up to this point).
  7. Bake at Gas Mark 5 for 20 minutes.
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calories
592
fat
24g
protein
83g
carbs
7g
more
Dietitian UK https://www.dietitianuk.co.uk/

Lentil Shepherds Pie Jackets

Comfort food that is good for you? Yup it’s one of those type of recipes. I’m often recommended people eat more pulses and there seems to be a lack of knowledge about good ways to eat more of them. So if that is you…. here you go, a yummy recipe that makes lentils attractive to the family. 

These are vegetarian, wheat free and packed with the protein power of lentils plus plenty of fibre from the veggies. lentils and skins of the potatoes. The lentils also provide zinc, iron, B vitamins and folate. They will also lower the glycemic index of this meal, so you should feel fuller for longer and have better glycaemic control. Pretty much a winning dish.

Dietitian UK: Lentil Jackets-1

Trust me, my family looked at dinner and went “Oooooo that looks good mummy”. 

J boy eats lentil jackets

I love a jacket spud but sometimes you just want to go one better, but keep it healthy. Not so much a wow factor but a warm glow factor. 

This recipe uses an adaptation of my lentil bolognaise recipe, one of those recipes that you want to make double or quadruple of and freeze as it is so versatile.

Dietitian UK: Lentil Jackets 3

Lentil Shepherds Pie Jackets
Serves 4
Vegetarian, wheat free and an all round healthy family meal.
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619 calories
101 g
26 g
14 g
29 g
6 g
786 g
371 g
17 g
0 g
7 g
Nutrition Facts
Serving Size
786g
Servings
4
Amount Per Serving
Calories 619
Calories from Fat 123
% Daily Value *
Total Fat 14g
22%
Saturated Fat 6g
31%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 26mg
9%
Sodium 371mg
15%
Total Carbohydrates 101g
34%
Dietary Fiber 17g
70%
Sugars 17g
Protein 29g
Vitamin A
265%
Vitamin C
445%
Calcium
35%
Iron
51%
* 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 medium potatoes
  2. 1 tbsp butter
  3. dash of milk
  4. 50g grated cheese
  5. 1tbsp olive oil
  6. 2 onions, diced
  7. 3 cloves of garlic, crushed
  8. 3 large carrots, peeled and grated
  9. 2 large peppers deseeded and finely chopped
  10. 1/2 large or 1 small head and stalk of broccoli finely chopped
  11. 1 tin chopped tomatoes
  12. 200g red lentils
  13. 2 tbsp tomato puree
  14. 200ml water
  15. 1 tbsp mixed herbs
  16. 1 tbsp balsamic vinegar
  17. 2 tsp soy sauce
  18. black pepper
Instructions
  1. Wash, scrub and prick 4 medium potatoes. Put in the microwave for 10 minutes on high. Turn the oven to Gas Mark 5.
  2. Meanwhile: Grate/finely chop the veggies or even easier - put it in a food processor and blitz it to fine pieces.
  3. Heat the oil, pop the veggies in the pan and cook for a few minutes.
  4. Add the lentils and cook for a few minutes.
  5. Now add the chopped tomatoes, water and bring to a simmer.
  6. Add the remaining ingredients and cook for 40 minutes.
  7. Whilst it cooks, put the potatoes in the oven to continue baking.
  8. Once the potatoes are done (30 minutes or so), test them inserting a knife into them. Then cut in half and allow to cool and allow the lentil mixture to cool too.
  9. Scoop out the inside of the potatoes with a spoon, place the flesh in a bowl and mash with a little butter and milk.
  10. Fill the potatoes with the lentil mixture and place on a baking tray.
  11. Top with the mash and use a fork to spread it over. Sprinkle over the cheese.
  12. You can now leave the potatoes in the fridge until later or bake straight away at Gas Mark 5 for 20 minutes or until the cheese is melted.
Notes
  1. Keep any left over lentil mix for the freezer or serve it on the side for hungry tummies.
beta
calories
619
fat
14g
protein
29g
carbs
101g
more
Dietitian UK https://www.dietitianuk.co.uk/