Tag Archives: dietitian recipes

Banana and pumpkin seed pancakes

Sundays for us are the one chilled breakfast day of the week. No school run. I don’t teach any Pilates classes so it’s a day to take time over brekkie and have something different. This is one of my favs.

So here is a my super simple recipe for you. These pancakes are easy, quick to make and packed with nutrition too, plus filling due to the seeds.

These are also perfect if you weaning as the pancakes are soft and make great finger foods. My children are always very happy when I decide to cook these.

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Banana and Pumpkin Seed Pancakes

Course Breakfast
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2

Ingredients

  • 1 banana mashed
  • 1 egg beaten
  • 2 tbsp oats
  • 1 tbsp pumpkin seeds
  • 1 tbsp linseeds

Instructions

  1. Preheat a pan/griddle and grease it.

  2. Mash the banana and mix with the egg.

  3. Mix the oats and seeds together.

  4. Mix the wet and dry ingredients.

  5. Drop a serving spoon portion onto the pan/griddle and allow to cook for a couple of minutes, look for the bubbles on the top then flip it. These need a little more TLC than normal pancakes when turning them over.

I served mine with greek yoghurt and fruit.

Enjoy and let me know if you make them, I’d love to see your pics!

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.
beta
calories
43
fat
1g
protein
2g
carbs
6g
more
Dietitian UK https://www.dietitianuk.co.uk/
 

Courgette patties 1 

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!
beta
calories
309
fat
10g
protein
14g
carbs
40g
more
Dietitian UK https://www.dietitianuk.co.uk/

Cocao Power Balls

You know those moments when you have a craving for chocolate? For me it is usually mid afternoon, that lull part of the day. Or just before teaching a class, when I need a pick-me-up and energy boost. So I created these beauties to help me, as I’m kind I thought I would share 😉 Now who wants one?

Dietitian UK: Cocao Power balls 2

Note: these are delicious and easy to make, but you do get messy hands!

Packed with nuts and dried fruit I find these great to grab 1 of as I’m on my way to teach a class. My children like them as part of their pudding calling them “chocolate balls”.

Miss K: “Mummy can I have more of those chocolate balls? I wasn’t sure about them on first bite but they are scrummy”

Shall I tell her they don’t actually have chocolate in them?

Dietitian UK: Cocao Power balls

Cocao Power Balls
Yields 8
A power packed healthy treat with that chocolatey hit.
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Prep Time
10 min
Prep Time
10 min
119 calories
17 g
0 g
5 g
3 g
1 g
31 g
1 g
8 g
0 g
4 g
Nutrition Facts
Serving Size
31g
Yields
8
Amount Per Serving
Calories 119
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrates 17g
6%
Dietary Fiber 2g
10%
Sugars 8g
Protein 3g
Vitamin A
0%
Vitamin C
0%
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. 100g dates
  2. 75g nuts
  3. 60g oats
  4. 2 tsp cocao powder
  5. 1 tbsp water
Instructions
  1. Blitz the nuts in a coffee grinder or chop them into small pieces with a sharp knife. I use the nuts and seeds grinder on my Kenwood Chef. I used a mixed of walnuts, hazelnuts and cashews.
  2. Remove the nuts and place in a bowl.
  3. Now blitz up or finely chop the dates, add a splash of water if needed to help as they are sticky!
  4. Add to the nuts and mix in the cocao and a little water if needed to help it all bind. You can pop it in a stand mixer at this point and save your arms.
  5. Roll into small balls and you are done!
beta
calories
119
fat
5g
protein
3g
carbs
17g
more
Dietitian UK https://www.dietitianuk.co.uk/

Homemade “healthier” raw chocolate

I went on a conference a whilst ago and was served the most amazing RAW chocolate. It completely intrigued me so I of course asked for the recipe and then promptly filed it away for a later inspired moment. That moment came when I wanted to make some yummy, healthy inspired treats for my Pilates with Priya: “Pimp Your Pelvic Floor” course. Yes really. 

OH MY DAYS. This may mean I don’t buy chocolate every again. 

Well that’s a bit ambitious but it really is a great replacement for the bought version. I love 70%-85% dark chocolate. This bites the bullet. 

Nutritionally this isn’t that different to other shop bought high quality dark chocolate brands. However it is easy, therapeutic and fun to make, plus you can make it your own adding in flavours ….. the perfect gift for friends or a treat at the end of a dinner party perhaps?

Is it healthy? Well I rank it as healthier than milk chocolate and a little of what you like is definitely good 🙂 Cacao is a good source of antioxidants and contains magnesium. So as an alternative to chocolate this is a good way to go. Remember… all things in moderation 😉

 

DSC_6309

RAW Healthier Chocolate
Serves 6
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141 calories
6 g
36 g
14 g
0 g
9 g
24 g
2 g
6 g
1 g
5 g
Nutrition Facts
Serving Size
24g
Servings
6
Amount Per Serving
Calories 141
Calories from Fat 119
% Daily Value *
Total Fat 14g
21%
Saturated Fat 9g
43%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 36mg
12%
Sodium 2mg
0%
Total Carbohydrates 6g
2%
Dietary Fiber 0g
0%
Sugars 6g
Protein 0g
Vitamin A
8%
Vitamin C
0%
Calcium
0%
Iron
0%
* 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. 100g/1cup Raw Cacao Powder
  2. 100g Cacao Butter
  3. 2 tbsp honey
Instructions
  1. Place the chopped cacao butter and powder in a bowl over a pan of hot water.
  2. Stir and allow it to melt gently and slowly.
  3. Add the honey in and stir well.
  4. Add in any additional flavours and stir.
  5. Pour into a baking tray, lined pot or small moulds and leave in the fridge to set for a couple of hours.
Try adding
  1. a twist of sea salt
  2. dried cranberries
  3. ginger
  4. raspberries
beta
calories
141
fat
14g
protein
0g
carbs
6g
more
Dietitian UK https://www.dietitianuk.co.uk/
 

 

Pizza Pinwheels

My family love pizza and so I usually make extra and we have leftovers for lunches. However being picnic weather I don’t always find cold pizza transports well. So this weekend I played around with making pizza pinwheels which have promptly been names pizza rolls by Miss K.  Her initial comment was “Mummy what’s this” followed by “Can I have another”.  My 9 month old baby also found these easy to eat and quickly demolished one.

The fiddly bit about these is rolling them up, and that really isn’t too tricky. What is tricky is keeping enough back for the freezer stash too! What I love about these is how versatile they can be, you could fill them with all sorts of things. I pretty much emptied my leftovers out of the fridge for these ones. 

Dietitian UK: Pizza Pinwheels being rolled up DSC_2453

Dietitian UK: Pizza Pinwheels, gluten free

These transported very well, in fact probably better than sandwiches would have done. They survived Miss K shaking the picnic box, turning it upside down and a trip in the bottom of the buggy. 

Healthier than sausage rolls, pies and pasties…. A definite must for the picnic season and the buffet table too. 

Pizza Pinwheels (glutenfree, wheat free)
Serves 8
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Prep Time
15 min
Cook Time
15 min
Prep Time
15 min
Cook Time
15 min
274 calories
44 g
13 g
5 g
11 g
1 g
123 g
46 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
123g
Servings
8
Amount Per Serving
Calories 274
Calories from Fat 47
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 13mg
4%
Sodium 46mg
2%
Total Carbohydrates 44g
15%
Dietary Fiber 2g
7%
Sugars 1g
Protein 11g
Vitamin A
1%
Vitamin C
2%
Calcium
3%
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.
For the Pizza Dough
  1. 450g gluten free flour (I used Doves Farm plain)
  2. 310ml water
  3. 2 tbsp oil
  4. 1/2 tsp sugar
  5. 1 tsp yeast
For the toppings
  1. 2 tbsp tomato puree
  2. 4 tbsp lentil soup (optional, it was leftover in my fridge, you could use pesto!)
  3. 100g shredded cooked chicken breast
  4. 200g sweetcorn
  5. 20g cheddar
Instructions
  1. Make the dough by hand or in a bread machine.
  2. Preheat the oven to Gas Mark 5/200C.
  3. Roll out the pizza dough on a floured surface to about 1/2 inch thick, aim for a rectangle.
  4. Spread the tomato puree and lentil soup/pesto on the top.
  5. Cover in the toppings.
  6. Now start to roll it up lengthways. start at one end and work all the way along, just turning the edge over, then continue this process rolling it a bit at a time working lengthways along the dough each time. Try to roll it fairly tight.
  7. Now slice it into 1 inch rounds.
  8. Place onto a greased, floured baking tray and bake in the oven for 15 minutes.
  9. Leave to cool and store in an airtight container.
beta
calories
274
fat
5g
protein
11g
carbs
44g
more
Dietitian UK https://www.dietitianuk.co.uk/