Category Archives: Vegetarian

Family Meals, Media, Recipes, Vegetarian

Eat Well for Less: Lentil Curry and Naan.

18 July, 2018 Priya Leave a comment

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

2018-07-18 14:36:37

Serves 4

Easy to make, super delicious with curry

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Prep Time

5 min

Prep Time

5 min

Nutrition Facts

Serving Size

51g

Servings

Amount Per Serving

Calories 139

Calories from Fat 4

% Daily Value *

Total Fat 0g

Saturated Fat 0g

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 0mg

Sodium 2mg

Total Carbohydrates 29g

10%

Dietary Fiber 1g

Sugars 0g

Protein 4g

Vitamin A

Vitamin C

Calcium

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.

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Ingredients

150g flour (can be gluten free, I favour a mix of 100g white flour and 50g wholemeal for extra fibre)
50g Greek Yoghurt
50ml warm Water
1 tbsp mixed herbs or 1 tsp spices

Instructions

Mix the flour and yoghurt together.
Add the herbs/spices now if you remember, if not then can be added at the kneading stage.
Add the water and mix to a dough.
Tip onto a floured surface and knead for just a couple of minutes.
Break into 4 pieces, roll into a round and roll out with a rolling pin.

By Priya Tew, Dietitian UK

beta

calories

139

fat

protein

carbs

29g

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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Dietitian Advice, Vegetarian

The least sexy but vitally important nutrient

10 April, 2018 Priya Leave a comment

Facebook likes too ask “what’s on my mind” well actually right now it is fibre. An overlooked and neglected nutrient, maybe because bowel health just isn’t sexy. However to my mind, neither is constipation or piles.

When the recommendations for fibre increased to 30g per day there were lots of posts out there about how hard it would be to achieve it and how to meet your fibre needs. At the time I remember thinking how hard this would be for many people to achieve. It’s all about making small changes one at a time and then building on these. In my clinic I see the extremes. Sometimes underweight people who are eating too much of the fibre rich foods (and I have to ask them to decrease these) but then also plenty of people who are just not having enough fibre which is causing some of their symptoms.

(Disclaimer: this advice is not for those who are weight restoring from an eating disorder, too much fibre can be very filling and stop you from eating enough energy).

So why is fibre important?

Bowels, bowels, bowels. As a student dietitian on the wards I remember having to swallow my embarrassment and loudly say to people “how are your bowels today”. These days I’m older, a lot harder to embarrass, mum to small kids and used to talking about bowels a lot… whether it be a clients, a child’s or a worms. Yes this week my girl wanted to chat about worms poo. Having enough insoluble fibre is important for bulking your stool.

Soluble fibre forms a gel that slows digestion. This also means it helps stabilise blood sugars, lowers cholesterol and aids satiety, keeping you fuller for longer. Soluble fibre is found in oats, barley, psyllium, nuts, seeds, beans, lentils, peas, and some fruits/vegetables.

The microbiome is a fascinating area. Research has shown that the largest influence on the gut microbiome comes from diet. Fibre feeds the gut bacteria so by eating your fibre you are helping ensure your gut stays happy and healthy.

So how much fibre is in your foods? Although I wouldn’t promote you analyse labels all the time it can be interesting to compare the fibre content of some of the foods you eat.

Some fibre rich foods that can help boost your intake are:

Lentils, Spilt peas, beans, garden peas, nuts, seeds, wholegrain versions of pasta, rice, bread products, wholegrain cereals, grains such as oats, quinoa, cous cous, popcorn, fruit and veggies, potato skins.

Top tips to increase the fibre content of your meals:

Add lentils, beans and pulses to your meals. A couple of handfuls of lentils goes well in casseroles, soups, salads, even stir fries.
When possible opt for wholegrain versions of foods.
Add nuts and seeds into meals. I love them sprinkled on breakfast or my yoghurt, you could add to a salad or on top of a stirfry. Sprinkle some in your sandwich or add to baking.
Increase your portions of fruit and vegetables if you are not meeting the 5 a day target.
Eating more plant based meals in your week. We aim to eat plant based meals 4-5 times a week in our house.

Here are some meals where I’ve pimped the fibre:

Oats with fruit, seeds and nuts – 15g fibre. Plus the oats here are soluble fibre.

2 x Rye bread with 1/2 avocado – 10-15g fibre, this particular bread is very high fibre, 10g for 2 slices.

If you used a different rye bread it would be lower, using my normal rye bread plus the avocado it would be 10g fibre.

Risotto made with pearl barley and broccoli – 12-15g fibre per portion. Pearl barley has a high fibre content and is a great grain to cook with. It takes slightly longer to cook than rice but can be used instead of rice, or added to soups and stews.

Vegetable fajitas with chickpeas, peppers and sesame seeds, smashed avocado and seeded wraps – 10g fibre.

I totally encourage you to try increasing your fibre intake and help your gut bacteria, blood sugars and bowel health. Remember to also drink plenty of fluids to help that fibre move through your system.

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Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Weaning, Wheat Free

Lentil Lasagne and Lasagne made easy

8 September, 2017 Priya 3 Comments

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.

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.
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.
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.
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.
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

2017-09-07 23:09:41

Serves 4

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Cook Time

45 min

Cook Time

45 min

Nutrition Facts

Serving Size

533g

Servings

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

Sodium 221mg

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.

Does this look wrong?

Ingredients

1 onion
2 garlic cloves
3 carrots
2 peppers
1 medium courgette
1 tsp olive oil
2 cups of dried lentils
1 tin chopped tomatoes
1 tbsp tomato puree
250ml stock (I used homemade chicken stock but you could use a stock cube and water)
1 bay leaf
Dried mixed herbs
1 small glug of balsamic vinegar
Lasagne sheets (wheat free if required)

White sauce

1 tbsp rapeseed oil
2 tbsp wheat free flour
Soya milk as needed, approx 250ml
250ml water (you may not need it)
Soya cheese or normal cheese

Instructions

Chop all the vegetables in a food processor (this saves time!) or chop finely by hand.
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.
Make up the lasagne with 1 layer of lentil mix, lasagne sheets, lentil mix and lasagne sheets.

White sauce

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.
Top with cheese and bake at gas mark 5 for 45 minutes.

By Priya Tew, Dietitian UK

beta

calories

585

fat

11g

protein

35g

carbs

89g

Dietitian UK https://www.dietitianuk.co.uk/

Baking, Cooking with Kids, Dairy Free, Gluten Free, Recipes, Special Diets, Vegetarian, Wheat Free

A healthier cake – Courgette and sultana (wheat and lactose free).

2 August, 2017 Priya 4 Comments

Each year my love of growing vegetables, well grows. I had a dad who had very green fingers and grew a lot of the vegetables for the small hotel my parents ran. In the summer months our bath water was often emptied by buckets into the vegetable patch! My Sri-lankan grandmother has the greenest fingers in the family. Her windowsills were often covered in seedlings and she would disappear into the garden at mealtime to pick “greens” to make into a family favourite dish. A meal of rice and curry is not right without “greens”.

One of my first successes was courgettes. Most years I get a good crop, apart from last hear but I blame the baby for that 😉

This year however I have 2 plants that are exploding with monster courgettes and a bountiful supply is on its way. Follow my instagram stories for pics of the garden and how I cook them.

Personally I love courgettes. Roasted, in a stir fry, ratatouille, on pizza…. only issue is that Miss K and the J boy are not so keen. So it’s been a season of finding ways to encourage them to eat them. I don’t like to hide vegetables so I do tell them it’s in there, once they have tried some. Here are my top ways that they like and eat:

Courgette cake. This has gone down so well. I’ve been making it and freezing it. Recipe below.
Courgetti. Not because we want to be on trend but because it works. Spiralising courgette, cooking with garlic and lemon juice is a winner.
Grated courgette in bolognaise, risotto or pretty much any dish!
Roasted and blended with tinned tomatoes for a pasta sauce.

Hubby and I love a courgette curry so that’s also on the menu but I have to make the children something different on those nights!

So here is a lovely courgette cake recipe. You really won’t taste the courgette and I’ve lowered the sugar content for you too, it works out at 3g sugar per slice but some of this is the yoghurt and courgette. Per 100g it is 3.6g sugar so a much healthier alternative to many other cakes.

I made this for a family party recently and it went down really well!

Courgette and Sultana Cake (Wheat and Lactose Free)

2017-08-02 07:36:51

Serves 12

Easy to make, reduced sugar recipe and includes plenty of yummy courgette.

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Prep Time

15 min

Prep Time

15 min

Nutrition Facts

Serving Size

82g

Servings

Amount Per Serving

Calories 177

Calories from Fat 70

% Daily Value *

Total Fat 8g

12%

Saturated Fat 1g

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 31mg

10%

Sodium 68mg

Total Carbohydrates 22g

Dietary Fiber 1g

Sugars 3g

Protein 4g

Vitamin A

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Wet ingredients

350g courgette
2 eggs
85ml rapeseed oil
2 tbsp natural yoghurt
1 tsp vanilla extract

Dry Ingredients

300g plain wheat free flour (I used Aldi's own brand)
1 tsp cinnamon
1 tsp mixed spice
1/4 tsp nutmeg
1/2 tsp bicarbonate of soda
1/2 tsp baking powder
140g sultanas

Instructions

Grate the courgette.
Preheat the oven to gas mark 4. Grease and line a loaf tin.
Mix together all the wet ingredients.
Add the flour and carefully mix in.
Now add the remaining dry ingredients and mix.
Pour into the loaf tin and put in the oven.
Bake for 20 minutes uncovered and then cover the top with foil to prevent it burning.
This cake takes 30-40 minutes in my oven, I recommend checking it by inserting a skewer and seeing if the bottom is cooked. You don't want to have the bottom too soft (I've made that mistake for you!).

By Priya Tew, Dietitian UK

beta

calories

177

fat

protein

carbs

22g

Dietitian UK https://www.dietitianuk.co.uk/

What are your favourite courgette recipes?

Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Wheat Free

Vegetarian Moussaka and going meat free for a week.

20 May, 2017 Priya 4 Comments

This week we went Vegetarian for National Vegetarian Week. As a family we always have at least 3 meat free meals a week, so this was a good chance to unleash some new recipe ideas. To be honest I don’t think the family really noticed the lack of meat, though they would do if carried this on for a few weeks. I love vegetarian meals and would probably be one if I wasn’t cooking for the whole family. Eating more plant based meals is better for the environment, a more sustainable way of eating and has some fabulous health benefits too.

Our week of vegetarian meals:

Vegetarian Moussaka, Leek and Stilton Risotto, Courgette and Lentil Lasagne, Vegetable egg Stir fry rice, Quorn Bolognaise and Roasted Veggie Pasta.

The moussaka is something I’d seen a variation on in a gluten free recipe book that I’ve had hanging around for ages. I used soya milk to make it lactose free for my boy – omit the cheese to make it dairy free. A few adaptations made this a super simple meal that is going to stay on our meal list.

Vegetarian Moussaka

2017-05-20 21:59:03

Serves 4

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Prep Time

30 min

Cook Time

30 min

Prep Time

30 min

Cook Time

30 min

Nutrition Facts

Serving Size

509g

Servings

Amount Per Serving

Calories 494

Calories from Fat 108

% Daily Value *

Total Fat 12g

19%

Saturated Fat 4g

21%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 6g

Cholesterol 19mg

Sodium 124mg

Total Carbohydrates 81g

27%

Dietary Fiber 7g

29%

Sugars 13g

Protein 15g

Vitamin A

30%

Vitamin C

35%

Calcium

24%

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.

Does this look wrong?

Ingredients

2 tsp olive oil
1 large aubergine
2 cloves garlic, crushed
1 medium onion, chopped
2 tbsp white wine
150g mushrooms, chopped
1 x 400g tin chopped tomatoes
1 tbsp tomato puree
1 tbsp chopped chives
1 tsp paprika
1 1/2 cups of uncooked rice

Sauce

1 tbsp rapeseed oil
1 tbsp cornflour
400ml soya milk
40g grated cheese

Instructions

Slice the aubergine, onion and garlic.
Saute onion and garlic in the olive oil on a medium heat.
Add 2 tbsp white wine and the mushrooms, cook for a few minutes to soften.
Add the chopped tomatoes, puree, chives, paprika and rice.
Stir and simmer for 10 minutes whilst you make the sauce.
Heat the oil, add cornflour and turn the heat low.
Add 1/3 soya milk and stir well, add the rest of the milk and increase the heat to medium, carry on stirring as the sauce thickens.
Layer the rice mix with the aubergine, then the rice and the aubergine.
Top with the sauce and sprinkle the cheese.
Cook in the oven at Gas Mark 5 for 30 minutes.

By Priya Tew, Dietitian UK

beta

calories

494

fat

12g

protein

15g

carbs

81g

Dietitian UK https://www.dietitianuk.co.uk/

Baking, Dairy Free, Gluten Free, Recipes, Snacks, Special Diets, Vegetarian, Wheat Free

Carrot and Parsnip Cake

30 April, 2017 Priya 4 Comments

I’ve had a hankering for carrot cake for a few weeks after a conversation on social media about a bumper crop of carrots leading to recipes for carrot cake being posted. So when carrots were on offer and hubby came back with 3 bags of them plus 2 bags of parsnips it was suddenly my opportunity. Seriously, there are only so many things you can do with parsnips, so I thought why not try them in a cake. In that moment it felt like probable madness, however actually, you know what? The parsnips add a real kick to this cake. A warm earthiness and nuttiness that really adds to the sweetness of the carrots.

My main critic will always be my husband. He isn’t fobbed off as easily as the children, he has a sweet tooth and isn’t pulled in by any of the latest health trends or superfoods. So I tried him on one. He gave me the “what is it” quizzical expression which I interpret as “What the heck is the crazy woman now trying to give me”. To be fair, you can’t blame him, I am experimental in my approach and a fair few of these experiments just don’t work out. Upon trying it his response was “Actually that’s not bad”. Now for hubby that is a compliment. He isn’t overflowing with expression and excitement like me, thankfully or our house would be even more crazy! So this “Not bad” really meant “I wasn’t expecting it to taste nice but it is pretty good and I like it”. He agreed it was actually the parsnip that made it.

This cake is moist, light and a little to easy to eat. With 250g vegetables in it, it may feel pretty nutritious but you would have to eat a lot of cake to get a portion of veggie in! Having said that these will contain some vitamin A, some calcium and iron, so as cake goes, it is a good option.

Carrot and Parsnip Cake

2017-04-22 22:14:21

Yields 24

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Nutrition Facts

Serving Size

38g

Yields

Amount Per Serving

Calories 121

Calories from Fat 59

% Daily Value *

Total Fat 7g

10%

Saturated Fat 1g

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 23mg

Sodium 173mg

Total Carbohydrates 13g

Dietary Fiber 1g

Sugars 3g

Protein 2g

Vitamin A

22%

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

150ml Rapeseed Oil
60g Brown Sugar
3 Eggs
150g Carrots (2 large)
100g Parsnips (1 large)
300g Doves Farm Self Raising Flour
1 tsp Mixed Spice
1 tsp Cinnamon

Instructions

Peel and grate the carrots and parsnip.
Mix the oil and sugar together. Add the eggs and mix.
Next add the grated vegetables and slowly add the flour and spices in.
Pour into a greased and lined loaf tin.
Bake at Gas Mark 5 for 30-40 minutes.

By Priya Tew, Dietitian UK

beta

calories

121

fat

protein

carbs

13g

Dietitian UK https://www.dietitianuk.co.uk/

Cooking with Kids, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Weaning, Wheat Free

Courgette and mushroom patties

14 March, 2017 Priya Leave a comment

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 and Mushroom Patties

2017-03-14 21:55:30

Yields 12

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Prep Time

10 min

Cook Time

15 min

Prep Time

10 min

Cook Time

15 min

Nutrition Facts

Serving Size

53g

Yields

Amount Per Serving

Calories 43

Calories from Fat 9

% Daily Value *

Total Fat 1g

Saturated Fat 0g

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 17mg

Sodium 34mg

Total Carbohydrates 6g

Dietary Fiber 1g

Sugars 1g

Protein 2g

Vitamin A

Vitamin C

11%

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

Spray olive oil x 5 squirts
2 courgettes, grated
5 mushrooms, grated
1 garlic clove, crushed
1 beaten egg
2 tbsp parmesan
1/2 ball mozzerella
75g cornmeal
1 tbsp fresh parsley, chopped

Instructions

Preheat the oven to Gas Mark 6.
Saute the courgettes and mushrooms in a pan for 5 minutes.
Add the garlic and cook for a couple of minutes.
Leave to cool a little and then mix in the other ingredients. It will make a thick batter.
Drop large spoonfuls onto a greased and lined baking tray. It will make about 12.
Bake for 15 minutes.

By Priya Tew, Dietitian UK

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calories

fat

protein

carbs

Dietitian UK https://www.dietitianuk.co.uk/

Dietitian Advice, Nutrition Education, Vegetarian

10 portions of fruit and veggies a day?

23 February, 2017 Priya 5 Comments

So today we woke up to the news that 10 portions of fruit and vegetables is the new 5 a day.

95 studies on fruit and vegetables have been analysed by researcher at the Imperial College of London. They found that the most benefit came from eating 800g per day, as 80g is a portion this equates to a whopping 10 portions a day.

Consuming 10 portions a day was associated with a 24% reduced risk of heart disease, a 33% lower risk of stroke, a 28% reduced risk of cardiovascular disease, a 13% reduced risk of cancer, and a 31% reduction in the risk of premature death. This may be due to the levels of antioxidants they contain as well as their fibre content. Eating 10 portions will also potentially mean that less processed foods are being consumed, so implies an overal healthier diet and lifestyle.

This isn’t to say that eating less is not worth doing however as there are still significant health benefits from eating any amounts of fruit and veggies. For example helping to reduce blood pressure and cholesterol levels.

Specifically apples and pears, citrus fruits, salads and green leafy vegetables (kale, spinach, lettuce), cruciferous vegetables (broccoli, cabbage and cauliflower) may help protect against heart disease, stroke, cardiovascular disease, and early death. Eating green vegetables, yellow vegetables and cruciferous vegetables could help protect against cancer risks.

Is it Achievable?

The problem is that in the UK many people are not even meeting the 5 a day target. Suddenly asking them to eat 10 portions a day is unrealistic and laughable for some. I myself currently eat 7-8 portions a day, having increased this from 5 a day. I could increase this further but I have a gut issue and personally I think I am on my limit.

For some people this level of fibre intake is not going to be a good plan. Those with digestive disorders such as diverticulitis, some people with IBS or Crohns disease or an inflamed gut.

So it is all about small increases and working towards eating more.

Sugar?

I’ve already heard the words “too much sugar” mentioned. Do not panic people. Put your sugar finger pointing fingers down. The sugar in fruit is not a “free sugar”. It is contained within a fibrous matrix and so it is not released into your blood stream as quickly as eating pure sugar or honey.

Having said this, I would still recommend you focus on eating more vegetables and not too much fruit. Remember dried fruit is a more concentrated form of sugar so watch your portion sizes of this. Juices and smoothies should be limited to maximum one a day. So really we are looking at upping the whole fruit and veg.

10 portions a day:

So what could it look like?

Breakfast: Cereal with 80g berries and 1 tbsp raisins. 2 portions

Snack: Banana and nuts. 1 portion

Lunch: 1/2 avocado on toast topped with tuna served with a side salad. 2 portions

Snack: 1 chopped carrot with 1 tbsp hummus. 1 portion

Dinner: Chicken casserole and rice with 2 portions of vegetables. 1 glass of fruit juice. 3 portions

Snack: Chopped apple and yoghurt 1 portion

My take home message:

JUST EAT MORE FRUIT AND VEGETABLES.

Focus on increasing it gradually. As with anything this is a habit that needs to be formed and it doesn’t happen overnight. Set yourself small goals like adding fruit to your breakfast or having a vegetable based snack each day and build on it.

I’d love to hear how many portions of fruit and veg you currently eat and how you plan to increase it.

Family Meals, Recipes, Vegetarian

Healthy Butternut and spinach lasagne

19 October, 2016 Priya Leave a comment

Vegetable lasagne is one of my all time fav dishes. Super comfort food, I was looking for a way to make it healthier, not too long in the making and pack it full of veggies. I may have done it 🙂 Cooking around a baby, a toddler and a chatty, needing attention school girl means cooking needs to be simple and quick for school night meals, I managed to do this one in stages. Butternut squash was prepped at lunchtime and left. Tomato sauce was prepped after school. It was all assembled during the afterschool ballet class then popped in the oven. WIN.

Plates were literally licked clean (mental note to work on table manners in our house) and everyone had seconds. There were, of course, fights over the cheese topping. It was one of those meals for me that I just wanted to keep eating. However I listened to my stomach. Sigh. Sometimes intuitive eating is not that much fun 😉

A great meal for upping the veggie content of your meals for the week, a meat free feast.

Butternut and spinach lasagne

2016-10-18 22:34:18

Serves 4

A not-so-complicated, delicious vegetable lasagne recipe

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Prep Time

20 min

Cook Time

40 min

Prep Time

20 min

Cook Time

40 min

Nutrition Facts

Serving Size

868g

Servings

Amount Per Serving

Calories 764

Calories from Fat 76

% Daily Value *

Total Fat 9g

14%

Saturated Fat 4g

19%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 19mg

Sodium 519mg

22%

Total Carbohydrates 137g

46%

Dietary Fiber 21g

86%

Sugars 19g

Protein 38g

Vitamin A

59%

Vitamin C

50%

Calcium

33%

Iron

33%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

1 medium butternut squash
1 medium onion
2 cloves garlic
1/2 aubergine, chopped
handful of chopped chives
400g chopped tomatoes
1 tbsp tomato puree
black pepper
2 large handfuls of greens or spinach
400g tinned beans
8 lasagne sheets
100g half fat creme fraiche
150g cottage cheese
50g cheddar cheese

Instructions

Peel, chop and boil/steam the squash until it is soft. Now blend in a food processor and set aside.
Chop the onion and saute in a pan. Add the crushed garlic. Add the aubergine and cook for a few minutes.
Stir in chopped tomatoes and herbs, tomato puree and black pepper.
Now slice the greens/spinach and add those to the sauce.
Add the beans and stir well.
Simmer for 10 minutes. Set aside to cool.
Mix creme fraiche with cottage cheese.

Now layer it all up

Butternut squash
Tomato sauce
Lasagne sheets
Butternut squash
Tomato sauce
Lasagne sheets
Creme fraiche and cottage cheese topping
Top with grated cheese.
Cook at Gas Mark 5 for 40 minutes.

By Priya Tew, Dietitian UK

beta

calories

764

fat

protein

38g

carbs

137g

Dietitian UK https://www.dietitianuk.co.uk/

Recipes, Special Diets, Vegetarian, Wheat Free

Salmon Ravioli

30 September, 2016 Priya Leave a comment

I’ve had a hankering to make fresh pasta again for a while. There is something completely different about fresh pasta that I love, seeing as I can’t eat the shop bought versions as they contain wheat, I have to make my own. Which takes a bit more time and mine never looks as beautiful as it should, but you end up with a meal made with love.

This meal is inspired by Mediterranean flavours. There has been a lot of chatter about the Med diet lately. The scientific research shows us that eating his style diet hold benefits for heart health, type 2 diabetes, Parkinsons disease, Alzhiemers, high blood pressure, some cancers and obesity. The Med diet has an emphasis plant based foods -so plenty of fruit and vegetables, nuts, seeds, beans and legumes. Including olive oil instead of butter, eating less red meat, processed foods and saturated fats. Plus moderate amounts of red wine. I like that bit.

Fish is eaten regularly in he Med, including oily fish and this is something I’m always looking to include more often in my families mealtimes. So thinking Italy and salmon led to me Salmon Ravioli. How hard could it be? It turns out my pasta skills need a little improving, wheat free flour is an art form to work with at time! I could so do with going on a pasta course.

Dietitian UK: Salmon Ravioli 1 — And after cooking with the sauce on top

I completely enjoyed making these and my children loved the fresh pasta. They joined in and made their own pasta creations with some left over dough too. Another Mediterranean touch – get the whole family involved in creating the meal and make it an event!

Salmon Ravioli

2016-09-30 22:08:21

Serves 4

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Prep Time

30 min

Cook Time

20 min

Prep Time

30 min

Cook Time

20 min

Nutrition Facts

Serving Size

505g

Servings

Amount Per Serving

Calories 648

Calories from Fat 237

% Daily Value *

Total Fat 26g

41%

Saturated Fat 5g

23%

Trans Fat 0g

Polyunsaturated Fat 5g

Monounsaturated Fat 10g

Cholesterol 243mg

81%

Sodium 419mg

17%

Total Carbohydrates 27g

Dietary Fiber 3g

11%

Sugars 4g

Protein 68g

Vitamin A

16%

Vitamin C

40%

Calcium

10%

Iron

15%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

For the pasta

1 egg, room temperature
100g wheat free flour - I used dietary specials (or normal plain flour)
Water to bind

For the filling

1 tablespoon olive oil
1/2 onion finely diced
3 salmon, fillets skin removed and cut into cubes
3 tablespoons dry white wine
1 tablespoon chopped chives
2 tablespoons grated Parmigiano cheese
1 egg
salt and pepper
1 tablespoons lemon zest

For the sauce

1 courgette, grated
1 tablespoon olive oil
1/2 glass white wine
juice of 1 lemon
150g finely chopped mushrooms

Instructions

Heat the oil, sauté the onion. Now add the salmon and cook for a few minutes.
Add the white wine and cook for 2-3 minutes.
Now cool and place in a food processor. Add the chives, egg, cheese, lemon zest and seasoning.
Set aside and make the dough.
Mix up the pasta dough. Add enough water to bind it together. Knead gently and keep it covered with a damp tea towel.
Now roll out 1/2 of the dough using plenty of flour on the work surface and rolling pin. You can use a pasta machine but I had an argument with mine so I preferred the rolling pin.
Roll it out into a long thin rectangle.
Place 1/2 tsps of salmon filling about 5cms apart down the long side of the dough rectangle.
Fold the other half of the dough over to cover the filling.
Press down around the filling on each section. Then cut into ravioli and use a fork to press the edges together.
Place onto a baking tray and cover with a damp tea towel.
Make the sauce by cooking the mushrooms in the oil, add the courgette, wine and lemon juice. Simmer.
Heat a pan of water to the boil. Cook about 10 ravioli at a time, by bringing the water back to a simmer and cooking for 3-4 minutes. You know they are cooked when they float to the surface.
Serve with the sauce on top and garnish with parmigiana cheese.

By Priya Tew, Dietitian UK

beta

calories

648

fat

26g

protein

68g

carbs

27g

Dietitian UK https://www.dietitianuk.co.uk/

This post is being entered in the To Tuscany Recipe Competition.

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Freelance Dietitian specialising in helping those with Eating Disorders and a Media Spokesperson for the profession.