Tag Archives: lentils

Lentil Shepherds Pie Jackets

Comfort food that is good for you? Yup it’s one of those type of recipes. I’m often recommended people eat more pulses and there seems to be a lack of knowledge about good ways to eat more of them. So if that is you…. here you go, a yummy recipe that makes lentils attractive to the family. 

These are vegetarian, wheat free and packed with the protein power of lentils plus plenty of fibre from the veggies. lentils and skins of the potatoes. The lentils also provide zinc, iron, B vitamins and folate. They will also lower the glycemic index of this meal, so you should feel fuller for longer and have better glycaemic control. Pretty much a winning dish.

Dietitian UK: Lentil Jackets-1

Trust me, my family looked at dinner and went “Oooooo that looks good mummy”. 

J boy eats lentil jackets

I love a jacket spud but sometimes you just want to go one better, but keep it healthy. Not so much a wow factor but a warm glow factor. 

This recipe uses an adaptation of my lentil bolognaise recipe, one of those recipes that you want to make double or quadruple of and freeze as it is so versatile.

Dietitian UK: Lentil Jackets 3

Lentil Shepherds Pie Jackets
Serves 4
Vegetarian, wheat free and an all round healthy family meal.
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619 calories
101 g
26 g
14 g
29 g
6 g
786 g
371 g
17 g
0 g
7 g
Nutrition Facts
Serving Size
786g
Servings
4
Amount Per Serving
Calories 619
Calories from Fat 123
% Daily Value *
Total Fat 14g
22%
Saturated Fat 6g
31%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 26mg
9%
Sodium 371mg
15%
Total Carbohydrates 101g
34%
Dietary Fiber 17g
70%
Sugars 17g
Protein 29g
Vitamin A
265%
Vitamin C
445%
Calcium
35%
Iron
51%
* 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. 4 medium potatoes
  2. 1 tbsp butter
  3. dash of milk
  4. 50g grated cheese
  5. 1tbsp olive oil
  6. 2 onions, diced
  7. 3 cloves of garlic, crushed
  8. 3 large carrots, peeled and grated
  9. 2 large peppers deseeded and finely chopped
  10. 1/2 large or 1 small head and stalk of broccoli finely chopped
  11. 1 tin chopped tomatoes
  12. 200g red lentils
  13. 2 tbsp tomato puree
  14. 200ml water
  15. 1 tbsp mixed herbs
  16. 1 tbsp balsamic vinegar
  17. 2 tsp soy sauce
  18. black pepper
Instructions
  1. Wash, scrub and prick 4 medium potatoes. Put in the microwave for 10 minutes on high. Turn the oven to Gas Mark 5.
  2. Meanwhile: Grate/finely chop the veggies or even easier - put it in a food processor and blitz it to fine pieces.
  3. Heat the oil, pop the veggies in the pan and cook for a few minutes.
  4. Add the lentils and cook for a few minutes.
  5. Now add the chopped tomatoes, water and bring to a simmer.
  6. Add the remaining ingredients and cook for 40 minutes.
  7. Whilst it cooks, put the potatoes in the oven to continue baking.
  8. Once the potatoes are done (30 minutes or so), test them inserting a knife into them. Then cut in half and allow to cool and allow the lentil mixture to cool too.
  9. Scoop out the inside of the potatoes with a spoon, place the flesh in a bowl and mash with a little butter and milk.
  10. Fill the potatoes with the lentil mixture and place on a baking tray.
  11. Top with the mash and use a fork to spread it over. Sprinkle over the cheese.
  12. You can now leave the potatoes in the fridge until later or bake straight away at Gas Mark 5 for 20 minutes or until the cheese is melted.
Notes
  1. Keep any left over lentil mix for the freezer or serve it on the side for hungry tummies.
beta
calories
619
fat
14g
protein
29g
carbs
101g
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Dietitian UK https://www.dietitianuk.co.uk/

Sri-Lanka Breakfast

Dietitian UK: Sri-Lanka rice and curry breakfast
Dietitian UK: Sri-Lanka rice and curry breakfast

Breakfast….it’s one of my favourite meals of the day, and even more so when I’m in Sri-Lanka.

I’m half Sri-Lankan and so I have a special love for this teardop shaped island in the sun. We visit regularly as we have lots of family and also work with Young Hope – a charity that supports children orphaned post tsunami and the civil war.

One of the best bits about visiting Sri-Lanka for me has to be the food. I am a true food-a-holic. Good food makes me happy. Tasty, healthy food is even better. Sri-Lankan cuisine can be great for hitting that food spot for me.

In the UK breakfast can be a bit of a dull affair, lots of toast and cereal. Over in Sri-Lanka it’s a whole different story…. think tropical fruit, Hoppers – special pancakes that are crispy on the outside and soft in the middle, string hoopers – rice noodles shaped in a round design, omelettes, kiri-bath – coconut rice and many varieties of rice and curry. Yup that’s right, rice and curry for breakfast. I love to embrace all of this and actually rice and curry for brekkie is pretty good. My personal preference is for lentils with a fish curry served with a spoon of chilli hot sambol…..and it’s all wheat free, yay!

What’s the strangest thing you’ve had for breakfast?

Dietitian UK: Tropical Fruit Platter
Dietitian UK: Tropical Fruit Platter 

Dietitian UK: Sri-Lankan Kiri-bath, Spinach and Sambal (coconut rice)
Dietitian UK: Sri-Lankan Kiri-bath, Spinach and Sambal (coconut rice)