Tag Archives: dietitian and vegetarian

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/

Myths about Dietitians.

Over the years I’ve had many reactions to telling people that I’m a dietitian. Usually I get asked lots of questions about foods such as “Are bananas good for you” and “Uh Oh I’m eating chocolate” to “How good is …… (insert the latest “superfood” here)” along with “I’m on the ……. diet”.

Dietitian UK: Myths about dietitians

I find people tend to make funny presumptions about dietitans, so here are some of the ones that just aren’t true…

1. You must be a vegetarian. I loose count of the number of people who assume I am vegetarian. The best was being refused a taster of a meaty food at a supermarket because the store assistants assumed I was a vegetarian. Bizarre as they knew nothing about me. Apparently I look like a vegetarian. So my question is: “What does a vegetarian look like?” Either I look like I may be anaemic or I look like I’m full of amazing plant protein?

Actually I used to be a vegetarian as a teenager and I would be one now if I lived alone and if sausages didn’t exist 😉 We eat meat a few times a week in our house and eat plenty of vegetarian meals too. I do agree that eating plant-based protein is a healthier  and more sustainable way to eat, so I would encourage people to eat less meat.

2. No cake for you. I lose countof the number of hilarious occasions when people have bypassed me and not offered me cake/chocolate/sweets thinking that I wouldn’t eat them. Now there are lots of foods I cannot eat as I am wheat intolerant but I do enjoy a treat from time to time, all things in moderation is my mantra. All dietitians like cake, it’s in our code of conduct 😉 in fact at the British Dietetic Association Annual dinner this year the dessert was not a fruit salad… but a chocolate brownie with ice-cream. Cake is a once a week treat in our house. Homemade healthier flapjacks… now that’s a whole different story!

3. You must like diets. As soon as I say that I’m a dietitian people love to talk to me about the lastest diets they are on. However in actual fact I am anti-diet. I literally sigh inside when people start with “Oh great, I’m on the …. diet, you must know all about that” Lets avoid the fad diets and just eat healthily please.

4. You always go for the skinny option. Now I admit, most of the time I do chose the healthier option. I like the 80/20 rule where you eat healthily 80% of the time and allow yourself some more relaxed eating 20% of the time. So although I may not eat that piece of cake and do choose a camomile tea over a latte, it is not always the case. 

5. You must be super healthy. Hmmm. I would say that depends on what you call super healthy. I eat a healthy well balanced diet and exercise regularly (I teach 12 pilates classes a week for starters), but I also eat dark chocolate, drink wine and eat crisps 😉 In my mind this is all balanced and healthy, in your mind it may not be 😉

Dietitian’s. Usually very into cooking, food, cake and science. Not that into fads, diets and avoidance.