Category Archives: Vegetarian

10 portions of fruit and veggies a day?

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

10 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.

 

Healthy Butternut and spinach lasagne

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.

Butternut squash and bean lasagne 2

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 squash and bean lasagne 1

Butternut and spinach lasagne
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
764 calories
137 g
19 g
9 g
38 g
4 g
868 g
519 g
19 g
0 g
3 g
Nutrition Facts
Serving Size
868g
Servings
4
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
6%
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.
Ingredients
  1. 1 medium butternut squash
  2. 1 medium onion
  3. 2 cloves garlic
  4. 1/2 aubergine, chopped
  5. handful of chopped chives
  6. 400g chopped tomatoes
  7. 1 tbsp tomato puree
  8. black pepper
  9. 2 large handfuls of greens or spinach
  10. 400g tinned beans
  11. 8 lasagne sheets
  12. 100g half fat creme fraiche
  13. 150g cottage cheese
  14. 50g cheddar cheese
Instructions
  1. Peel, chop and boil/steam the squash until it is soft. Now blend in a food processor and set aside.
  2. Chop the onion and saute in a pan. Add the crushed garlic. Add the aubergine and cook for a few minutes.
  3. Stir in chopped tomatoes and herbs, tomato puree and black pepper.
  4. Now slice the greens/spinach and add those to the sauce.
  5. Add the beans and stir well.
  6. Simmer for 10 minutes. Set aside to cool.
  7. Mix creme fraiche with cottage cheese.
Now layer it all up
  1. Butternut squash
  2. Tomato sauce
  3. Lasagne sheets
  4. Butternut squash
  5. Tomato sauce
  6. Lasagne sheets
  7. Creme fraiche and cottage cheese topping
  8. Top with grated cheese.
  9. Cook at Gas Mark 5 for 40 minutes.
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calories
764
fat
9g
protein
38g
carbs
137g
more
Dietitian UK https://www.dietitianuk.co.uk/

Salmon Ravioli

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.

 

img_3648
Homemade ravioli before cooking
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!

Dietitian UK: Salmon Ravioli 3
Salmon Ravioli ready to dive into.

 

Dietitian UK: Salmon Ravioli 4
Inside the ravioli you can see the lovely pink of the fish.
Salmon Ravioli
Serves 4
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Prep Time
30 min
Cook Time
20 min
Prep Time
30 min
Cook Time
20 min
648 calories
27 g
243 g
26 g
68 g
5 g
505 g
419 g
4 g
0 g
15 g
Nutrition Facts
Serving Size
505g
Servings
4
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
9%
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.
For the pasta
  1. 1 egg, room temperature
  2. 100g wheat free flour - I used dietary specials (or normal plain flour)
  3. Water to bind
For the filling
  1. 1 tablespoon olive oil
  2. 1/2 onion finely diced
  3. 3 salmon, fillets skin removed and cut into cubes
  4. 3 tablespoons dry white wine
  5. 1 tablespoon chopped chives
  6. 2 tablespoons grated Parmigiano cheese
  7. 1 egg
  8. salt and pepper
  9. 1 tablespoons lemon zest
For the sauce
  1. 1 courgette, grated
  2. 1 tablespoon olive oil
  3. 1/2 glass white wine
  4. juice of 1 lemon
  5. 150g finely chopped mushrooms
Instructions
  1. Heat the oil, sauté the onion. Now add the salmon and cook for a few minutes.
  2. Add the white wine and cook for 2-3 minutes.
  3. Now cool and place in a food processor. Add the chives, egg, cheese, lemon zest and seasoning.
  4. Set aside and make the dough.
  5. Mix up the pasta dough. Add enough water to bind it together. Knead gently and keep it covered with a damp tea towel.
  6. 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.
  7. Roll it out into a long thin rectangle.
  8. Place 1/2 tsps of salmon filling about 5cms apart down the long side of the dough rectangle.
  9. Fold the other half of the dough over to cover the filling.
  10. Press down around the filling on each section. Then cut into ravioli and use a fork to press the edges together.
  11. Place onto a baking tray and cover with a damp tea towel.
  12. Make the sauce by cooking the mushrooms in the oil, add the courgette, wine and lemon juice. Simmer.
  13. 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.
  14. Serve with the sauce on top and garnish with parmigiana cheese.
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calories
648
fat
26g
protein
68g
carbs
27g
more
Dietitian UK https://www.dietitianuk.co.uk/

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

“I want to win a week in one of your Tuscany Villas!”

 

 

 

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/

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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Vegetable Beany Bake

I love vegetarian meals and we actually eat more vegetarian meals in our house than meat containing ones. However it is all too easy to get stuck in a rut. I realised that I haven’t used many beans for a while and I have a store of dried ones of all varieties. Partially this is because I don’t cope too well with having large portions of them in my diet. Also I wasn’t sure my boy would be best impressed with me. How wrong I was, tthe dish was emptied, plates all cleared and everyone had seconds!

Beans and Pulses are a Fodmap so they can cause issues for some people… the trick is to work out how much you can tolerate, I know my limit is a small portion (2 tbsp) about once a week. As with many things it is all about tolerance and moderation. 

Apparently 2016 is the year of pulses. This group of foods includes beans, peas, chickpeas and lentils, they are probably best know for their fibre content and wind producing abilites! It is recommended that we eat 30g a day of fibre, which is actually a fair amount to fit in and requires a healthy, well thought out eating plan for your day. Pulses can be a helpful way to get that fibre content up, 3 tbsp is about 6g fibre. They are a great source of insoluble fibre to help sweep the system through and helps with constipation issues. They also contain soluble fibre, which binds with cholesterol stopping it being absorbed and can help control blood sugar levels too.

A great protein source for vegans and vegetarians too. However they do not contain all the essential amino acids that our body needs to build proteins, so my advice is to always eat a variety of protein sources and a variety of different pulses. In this recipe I included cannellini beans and chickpeas.

Added bonus 3 tbsp (80g) also counts as a portion of fruit and vegetables. This recipe contains 400g beans so 5 adult portions. Along with the vegetables this works out at 3 portions of vegetables in a meal.

Dietitian UK: Beany Bake1

Dietitian UK: Beany Bake 2

Vegetable Beany Bake
Serves 6
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Prep Time
30 min
Cook Time
20 min
Prep Time
30 min
Cook Time
20 min
284 calories
51 g
0 g
5 g
12 g
1 g
302 g
250 g
8 g
0 g
3 g
Nutrition Facts
Serving Size
302g
Servings
6
Amount Per Serving
Calories 284
Calories from Fat 39
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 250mg
10%
Total Carbohydrates 51g
17%
Dietary Fiber 12g
48%
Sugars 8g
Protein 12g
Vitamin A
232%
Vitamin C
108%
Calcium
10%
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. 1 tbsp olive oil
  2. 1 onion sliced
  3. 2 galric cloves crushed
  4. 2 carrots peeled and diced
  5. 2 peppers chopped
  6. 2 sweet potatoes peeled and in small chunks
  7. 1 tsp paprika
  8. 1 tsp cumin
  9. 1 tsp mixed dried herbs or a large handful of fresh herbs
  10. 1 bay leaf
  11. 400g chopped tomatoes
  12. 100ml water
  13. 400g mixed pulses (I used cannelini beans and chickpeas)
Topping
  1. 2 slices of bread (wheat/gluten free if needed)
  2. 100g oats (gluten free if needed)
  3. Fresh parsley
  4. mozzerella
Instructions
  1. Heat the oil in a large pan. Cook the onions and garlic for a couple of minutes.
  2. Add the carrots and peppers and cook for 5 minutes on a gentle heat.
  3. Mix in the paprika and cumin then the sweet potatoes and cook for a minute.
  4. Now add the chopped tomatoes, bay leaf and water. Bring to a simmer and cook for about 10 minutes until everything is soft.
  5. Mix in the cooked/tinned and drained pulses along with the herbs.
  6. Break up the bread into crumbs using your hands or a food processor.
  7. Mix with the chopped fresh parsley and oats.
  8. Place the beany mix in an overproof dish and top with the oats and breadcrumb mixture.
  9. Dot with mozzerella if wanted.
  10. Bake for 20 minutes at Gas Mark 6.
Notes
  1. If using dried beans use 200g, soak overnight, drain the water and then cook for 40 minutes or until soft.
beta
calories
284
fat
5g
protein
12g
carbs
51g
more
Dietitian UK https://www.dietitianuk.co.uk/

Courgette and Stilton Pinwheels

These little beauties are something that I always like to have a ready supply of in the freezer. They make an easy lunch and are great to take out and about. We are in that stage where the toddler boy likes to eat lunch early which is usually when we are out and about, so lots of packed lunches are needed. Seeing as he isn’t keen on sandwiches I have to be slightly more inventive. Savoury muffins, savoury flapjack and pinwheels all go down well. 

Courgette pinwheels 4

Courgettes are one of those vegetables that I love because you can add them into recipes without them being hugely noticeable. Grated courgette goes into a lot of things I make! Not don’t get me wrong, I’m not into hiding vegetables but I do like to add extra veggies to dishes when I can. My boy isn’t that keen on eating vegetables on their own so they need to be mixed into dishes. You could use any combo of toppings in these, be inspired by your fridge!

Courgette pinwheels 1

You could use pastry to make these, however I prefer pizza dough. I tend to make a large batch of the dough in the bread machine, make pizza with half and then make these with the rest. Knock them up, bake and freeze in a freezer bag. They defrost pretty quick for an easy, healthy lunch.

Here they are before baking…..

Courgette pinwheels 2

 

 

Courgette pinwheels 3

 

Courgette and Stilton Pinwheels
Yields 8
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Cook Time
20 min
Cook Time
20 min
141 calories
21 g
4 g
4 g
5 g
1 g
70 g
94 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
70g
Yields
8
Amount Per Serving
Calories 141
Calories from Fat 35
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 4mg
1%
Sodium 94mg
4%
Total Carbohydrates 21g
7%
Dietary Fiber 1g
4%
Sugars 0g
Protein 5g
Vitamin A
1%
Vitamin C
4%
Calcium
1%
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. Pizza Dough Recipe (I make double and make a large pizza with the other half of the dough)
  2. 140ml water
  3. 75g wholemeal bread flour
  4. 150g white bread flour
  5. 1 tbsp olive oil
  6. 1/2 tsp yeast
Topping
  1. 1 tbsp tomato puree
  2. 2 tsp red pesto
  3. 1/2 courgette grated
  4. 50g grated stilton
  5. 2 slices ham sliced (optional)
Instructions
  1. Make up the pizza dough, you could mix by hand and leave to rise or make in a bread machine.
  2. Roll it out on a floured surface, to a rectangle.
  3. Spread the tomatoe puree and pesto on the top.
  4. Cover with the courgette, stilton and ham.
  5. Roll it up longways (see picture) and slice into 2 inch pieces, it should make about 8-9.
  6. Grease and flour a baking tray, pre-bake the oven to Gas Mark 5.
  7. Turn each piece so the filling can be seen from the top (see picture).
  8. Place into the oven and bake for 20 minutes.
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calories
141
fat
4g
protein
5g
carbs
21g
more
Dietitian UK https://www.dietitianuk.co.uk/

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/