Tag Archives: Dietitian UK

Banana and Sultana Flapjack

This recipe is one of our family favs and I love the fact that although it’s a flapjack it’s not full of syrup. My toddler girl loves cooking with me and this is a recipe that she can really get involved with, here’s some photo’s of her doing so from an earlier post.

Recipe:

200g oats

1/2 cup sultanas

1 tbsp honey

75g marg

2 mashed bananas

  • Weigh out oats and sultanas
  • In a separate bowl weigh out honey and marg, then melt, if you prefer a sweeter option you could add a little brown sugar too, I don’t (I heat in the microwave for 40 seconds).
  • Mash the bananas (my little one does this)
  • Mix all the ingredients together. I tend to find that a lot of the sultanas end up in small persons mouth whilst the mixing process occurs!
  • Place into a greased tin and bake at Gas Mark 5 for 30 mins. You may want to cover the top for half the cooking so the sultanas don’t burn.
  • Slice whilst it is warm and leave to cool before removing from the tin.
  • YUM!
Dietitian UK: Banana Flapjack
Dietitian UK: Banana Flapjack

 

Carob and Prune Brownies.

Carob. I used to eat it. Then somehow I forgot about it….until I had a recent gap in my clinic and went for a wander around the nearby health food shop. A dangerous place to leave someone like me as I will always buy something, I came out with Carob powder…and no idea what to do with it.

Carob is made from the roasted and ground pods from a Carob tree, found in the Middle East and Mediterranean. Some people think John the Baptist lived off it on his diet of locusts and honey as it is also known as the “locust bean”. Carob is low in fat, caffeine free, high in calcium and free from tyramine (high in chocolate which can be linked to migraines).

Dietitian UK: Carob powder
Dietitian UK: Carob powder

So armed with the nutritional knowledge I took the plunge and decided to have a play, so here is my first foray into Carob cooking. Even if I do say so myself, I was pretty impressed 😉

Recipe:

1 1/3 cups gluten free flour (I used a mix of rice flour, corn meal and tapioca starch), you could use wheat flour too.

1 tsp xanthum gum

4 tbsp carob

300g dates

100ml juice (I used some homemade elderflower cordial we had as there was no juice)

2 eggs

1/2 tsp vanilla extract

1/2 cup chopped pecans.

Mix the dry ingredients together and set aside. Using a blender or food processor blend the prunes with the juice to make a thick puree. Add the eggs and vanilla extract. Now mix the dried ingredients in and finally stir in the nuts.

Place into a lined and greased baking tin and bake at Gas Mark 4 for 30 minutes.

Leave to cool then slice and remove from the tin.

 

Dietitian UK: Carob Brownies
Dietitian UK: Carob Brownies

 

They are delicious warm out of the oven and pretty good when cooled too. Don’t expect them to taste like chocolate as they don’t….but they are slightly sweet and smell divine. With no added sugar or fat they are a pretty healthy option to have as a snack and if they stop a chocolate craving then that is even better!

My husband rated them 7/10, which I was pleased with. Next time I think I’d add either a few carob drops or some dark chocolate drops.

 

Green Smoothie: Spinach, Banana and Kiwi fruit.

Having been brought a lovely large bag of spinach by my grandmother and being inspired by some of the smoothie recipes I’ve been looking at recently…I decided to give it a go. Now I’ve made smoothies in the past but they’ve always been fruit ones. I’d never tried the vegetables option…until now.

Smoothies can be great for helping you get more fruit and vegetables in your diet and also good to help introduce different fruits and veggies into your day.  The one I made is a good source of iron, folate, zinc, magnesium and potassium.

I don’t have a proper smoothie maker, and to be honest I’m not a fan of having multiple kitchen gadgets that clutter up the worktops (my hubby may beg to differ on that), so I just have a food processor, and it did a great job.

So first thing in the morning I felt inspired, here’s the recipe I tried out:

Recipe:

1 large handful of baby spinach

1 medium banana

1 kiwi fruit

Blend up with a splash of water. Here’s how mine looked….I know it looks very green but it was surprisingly tasty. Be inspired, get creative and let me know how your smoothies turn out!

Spinach, Banana and Kiwi Smoothie
Spinach, Banana and Kiwi Smoothie

Banana Bread and Butter Pudding.

Do you ever end up with slightly hard bits of bread? Wonder what to do with them? Well feeding them to the ducks and the chickens is often my response, however now I’m making most of my own bread it makes me really want to get the most out of a loaf. So yesterday I saw a couple of slightly stale slices of bread, some ripe bananas and my mind leapt to banana bread and butter pudding!

I actually made this for my toddler (lucky girl), here’s what I did…

Recipe:

  • Lightly butter the bread then tear the bread into small pieces.
  • Slice 1 banana and line the bottom of 3 ramekins with it, cover with a layer of torn up bread, 1 more layer of banana and finish with 1 layer of bread.
  • Heat the oven to Gas Mark 3 and place a deep baking tray in that can act as a bane-marie.
  • Heat about 100mls milk in a pan, when it is warm (but not boiling) remove from the heat and add 1 egg and whisk. I chose not to add sugar but you could at this point.
  • Leave the egg mix to thicken slightly, then pour over the bread and banana ramekins. Leave it to all soak together for 10 minutes and then you may be able to add a little more. Meanwhile boil the kettle
  • Sprinkle the top with a little sugar and place the ramekins in the baking tray in the oven. Add the boiled water from the kettle to the baking tray so it comes about halfway up the side of the ramekins. Bake in the oven for 30-40 minutes.
  • It should feel set and not liquidy when ready to come out of the oven.

I served half of one of these ramekins with yoghurt as a dessert for my toddler, it went down VERY well!

 

Dietitian UK Banana Bread and Butter Pudding
Dietitian UK Banana Bread and Butter Pudding

Ginger Biscuits: gluten free, toddler friendly or great with a cuppa.

I’ve had a yearning to make ginger biscuits for a while and today I finally kicked myself into action and did it. My little toddler helper was very pleased to be cooking as we’ve been reading all about Maisy making Gingerbread the past few days, so making Ginger biscuits was the same in her eyes 😉

Recipe:

40g muscovado  sugar

50g rice flour

50g cornmeal/ fine polenta

2 tsp ground ginger

1tsp xanthum gum

50g margarine

2 tbsp milk

Mix all the dried ingredients together, then rub in the margarine until it resembles breadcrumbs. Add the milk a little at a time and mix to a dough (you may not need it all).

Roll out and cut into whatever shapes you like……ours had to be teddy bears and were cut by my helper.

Cook at Gas Mark 3/160C for 15 minutes. Leave to cool on a rack and enjoy.

Dietitian UK: Gluten free, toddler friendly Ginger Biscuits
Dietitian UK: Gluten free, toddler friendly Ginger Biscuits

Gluten Free Orange and Redcurrant Polenta Cake.

I’ve been meaning to try a polenta cake for AGES, finally today I got my chance. We were asked to take a dessert to our home group meeting, typically although I was given a weeks notice it was at lunchtime that I realised with a slight panic I had to knock something tasty up. Having been inspired by seeing this lemon polenta cake  last night and on a high after completing the filming for my Pilates DVD, I stepped up to the challenge, here it is fresh from the oven.

Dietitian UK: Gluten and Wheat free Orange Polenta Cake.
Dietitian UK: Gluten and Wheat free Orange Polenta Cake.

You know what, it was easy, peasy, orange squeezy 😉

I’m well known for NEVER following a recipe, so here’s my adaptation, partially because I had no lemons and partially because I’m just like that. I found the red currants added a really nice zing, but you could use any berries, I just happened to have these growing in my garden (though these were last years harvest from the freezer).

Recipe:

150g margarine

150g sugar

3 eggs

75g ground almonds

1/2 tsp  baking powder (gluten free if needed)

4 oranges

75g polenta or cornmeal

150g redcurrants

1. Preheat oven to Gas Mark3/150C, grease and line a cake tin (I’m no good with sizes so I’ll just say I used a round one!).

2. Cream butter and sugar, then add eggs one at a time.

3. Add the ground almonds, baking powder and mix well.

4. Zest all 4 orange  and juice 2 oranges, add to the mixture, add the polenta.

5. Spoon half the mix into the cake tin, then sprinkle on the red currants and top with the rest of the mixture.

6. Bake for 45 minutes until golden on the top and the house smells yummy 🙂

7. Add the juice of the final 2 oranges to a pan with the 50g sugar, boil gently for 5 minutes to make a syrup.

8. Use a skewer to make holes in the cake and pour the syrup on, it will soak in.

9. Allow to cook before removing the cake from the tin.

It’s had a good reception from my taste testers. Really moist and tangy and the redcurrants looked lovely. Though certainly a treat and not low fat, I’ll certainly be making this again.

Dietitian UK: Orange and Redcurrant Polenta Cake
Dietitian UK: Orange and Redcurrant Polenta Cake

Nutritional Analysis per portion (assuming 10 slices): 290kcals, 18.3 g fat, 29.2g carbs, 23.3g sugars.

Cheesy Courgette Biscuits for Little and Big People.

So this recipe started off as a decision to try out this lovely looking recipe from MamaCook. I weighed out the flour and then opened the margarine tub to realise it was pretty much empty. Boo.

Skip forward a few hours and margarine is back in the house. By now I’m in creative mode and the biscuits took on a life of their own! I’m a bit of a stickler for encouraging my small one to eat her veggies, so finding a courgette to hand, I decided to grate it in and then add some cheese for added yum factor. I’ll be honest I wasn’t expecting great things, but you know what, these have been a huge success, not only with the toddler girl but also with her Daddy!

Here’s how we did it:

Recipe:

100g plain flour

15g oats

70g margarine

1/2 grated courgette

15 g grated cheese

Measure it all out and then add a dash of milk to mix to a dough. My little one likes baking with me, so she rolled out the dough:

Dietitian UK, Rolling the dough for Cheesy Courgette Biscuits
Dietitian UK, Rolling the dough for Cheesy Courgette Biscuits

My little helper then advised on which cutters to use and helped me cut it all out:

Dietitian UK: Cutting out Cheesy Courgette Biscuits
Dietitian UK: Cutting out Cheesy Courgette Biscuits

We baked them at Gas Mark 5 for 15 minutes, you may need less depending on how thin your dough has been rolled (or not rolled in our case!). Here is the final result.

Dietitian UK: Cheesy Courgette Biscuits.
Dietitian UK: Cheesy Courgette Biscuits.

 

 

Wheat Free, Hot Cross Buns.

I’m certainly not an experienced baker at all….yet I love giving things a go. Plus when you are wheat intolerant it can be cheaper to make things yourself rather than buy them. So in the back of my mind I had planned to try making some hot cross buns in the run up to Easter. Typically life ran away with itself, time fly by and on Easter Sunday there were still no hot cross buns.

However on Easter Monday I was tweeted a recipe to try….it being a rainy Bank Holiday I decided to take the plunge. These aren’t something to bake in a hurry but if you are around the house and have time to let them rise then give them a go! I had to adapt the recipe which I admit did make me quite nervous, however I was delighted with the results and a teeny bit proud of myself 😉

The final result, Hot Cross Buns.
The final result, Hot Cross Buns.

The Recipe:

200g Rice flour

100g cornmeal

100g rye flour

50g tapioca starch

50g potato flour

(Alternatively 500g of a good GF flour mix)

1 tsp xanthum gum

2 tsp yeast

300ml warm milk

75g caster sugar

50g marg

1 egg

Mix all the above together to make a dough, but don’t knead it. Then place into an oiled bowl, cover with cling film and leave to rise in a warm place. This took about 1 1/2 hours for mine. It should almost double in size and it feels risen to the touch, springy and doughy.

Whilst it rises have a sit down, a cuppa, sweep the kitchen, do some catching up on twitter (you get the idea) and also mix together:

1 tsp olive oil

zest 1 orange

100g sultanas

1tsp cinnamon

1 tsp mixed spice

1/2 grated nutmeg

Mix this fruity bunch into the dough and leave it to rise once more. I left mine most of the afternoon. Leaving it longer than needed won’t harm it. Then shape into rounds, about 12, and get ready for the creative bit. Mix a couple of tbsp of gluten free flour with a drizzle of water and mix to a thick paste. Pop into a piping back and pipe on your crosses. Here’s mine before cooking:

Hot Cross Buns ready to bake
Hot Cross Buns ready to bake

Pop in the oven at Gas Mark 7 for 20 minutes. I checked mine and swapped the upper and middle trays over half way through. Leave to cool on a wire rack and enjoy. Yum.

Wheat Free, Gluten Free Hot Cross Buns
Wheat Free Hot Cross Buns

Priya meets Theo Paphitis, #SBS award.

Yesterday was an unforgettable day. Some of you may remember that back in January I won a Small Business Sunday (#SBS) award from Theo Paphitis (well known from Dragons Den)…yesterday was the day I met Theo and he presented me with the certificate. Here we are together:

Priya from Dietitian UK collects her #SBS award from Theo Paphitis
Priya from Dietitian UK collects her #SBS award from Theo Paphitis

Winning the award coincided with the time I was leaving my NHS job and launching myself full-time into running my business and being a mum. It was a HUGE confidence boost and since then I’ve really been flying. Dietitian UK now runs regular clinics including eating disorder clinics, works closely with South Coast Fatigue helping clients with Chronic Fatigue, does a lot of media work and I am now the dietitian for Slimsticks too. I also works with other businesses helping them with nutritional leaflets, PR comments, training staff, doing menu analysis and more. It’s been a fantastic 3 months.

So yesterday was the icing on the cake. We travelled up to Birmingham and enjoyed networking with the other #SBS winners. They really are a great bunch of businesses. Theo gave an inspirational talk that has  given me more insight into how to move forward and encouraged me that I can do this.

I’m looking forward to all that being an #SBS winner will bring and learning more from not only Theo but also the other business winners. If you want to know more about #SBS here is the website.

A massive thank you goes to Theo Paphitis and also to the Ryman Group who hosted the event.

A Client’s story: Dee’s Vegan Lent.

I’d like to introduce you all to Dee,  she’s an inspiration. I’ve been helping her with her eating and she’s been lovely enough to share her journey with you all. Please take a moment to read it.
“I’m a bit of a blogger on the quiet, so I was dead chuffed to be asked to write a guest post for DietitianUK.
 As a 33 year old, relatively fit and healthy, employed, mother of two, you would be forgiven for wondering why I wanted/needed the professional support of a dietitian.
This process started as a bit of office banter. I am the Corporate and Community Fundraiser for Hampshire homelessness charity, the Society of St James. 2012 is the 40th anniversary year of the Society, and we thought that was worth marking in the fundraising department. We proposed that individuals might like to undertake sponsored challenges based around the number 40, which so happens to be the number of days in lent when you take out the Sundays.
That’s where my challenge comes in. I always undertake some form of lent challenge with a view to a life change thereafter, so it tends to be something I have been wanting to address like my shopping habits. On this occasion though, it’s been somewhat more dramatic. My boss challenged me to go vegan for lent.
46 days of veganism is what My VeganLent is, raising money to support Hampshire’s homeless and most vulnerable people (through the work of SSJ) is why I am doing it.
I have a history of depression, and I felt that a radical diet change could potentially affect both my physical and mental health so I made an appointment to see DietitianUK – Priya. We started the planning and preparation process in January, with a follow up consultation in early February and ongoing contact and support via email throughout.
I am only one week and one day into being a vegan, and I can’t honestly say how easy/hard it is yet. I have started to really miss cheese, and cake (which makes it sound like I eat those things all the time – I don’t) but I feel that it’s going well at the moment.
 Embarking on this challenge with the support of a dietitian has meant that I am making informed choices over what I consume and how best to make up the potential deficits in my nutrition.
What has surprised me more is the problems and dysfunctions I had/have with food. Rather than focusing on what I can or can’t eat for this period, we (that is me working with Priya) have started the process of addressing some of those dysfunctions.
I respond well to challenges, so for January my challenge was to eat breakfast. That’s it. One challenge, no more no less, just eat breakfast. It’s now 29th February and I am STILL eating breakfast almost daily. February’s challenge was to increase (by one item) and vary lunches. Again, one step at a time, but if you look over on my own blog you”ll see that My Vegan Lent is shaping up well because I am eating a varied, balanced diet.”