Tag Archives: Priya Tew

Name: Easy Beef Stir Fry
Yield: 4 adults
Ingredients: 300 g basmati rice; 1/2 tbsp rapeseed oil; 400 g frying steak; 1/2 tsp cornflour; 40 g cashew nuts; 1 red onion, thinly sliced; 2 garlic cloves, crushed; thumb sized piece ginger, peeled and grated; 1 head broccoli; 1 1/2 tsp soy sauce; 1 1/2 tsp oyster sauce; 1/2 vegetable stock cube; 1 small bunch coriander; pepper

Dietitian Advice, Media, Nutrition Education

Low Carb Diets

17 August, 2018 Priya Leave a comment

Today has been all about carbohydrates as a new study was published in the Lancet. I’ve spoken on ITV new and Wave 105 radio about it and video/audio clips are at the end.

So what’s the low down? This is a controversial topic as low carb diets have become popular. I’m not against this, but I do think it needs to be properly thought through and planned out. Low carb diets are used by some dietitians clinically for diabetes control, weight loss and for some metabolic disorders. However there is a way to do it right. Let’s break the latest study down:

👉 This was an observational study and it used food frequency questionnaires, so not the best data as this is self reported after the event. It is easy to forget what you eat or under/over-estimate. However the study was followed over 25 yrs with over 15,000 people taking part.

👉 A U-shaped relationship was found with increased mortality on a high carb or low carb diet. Low carb being <30% calories coming from carbohydrates. High carb being >60% calories coming from carbohydrates.

👉Eating moderate carbs (50-55% of total calories) was shown to be best. This is what our UK guidlines are based on so we already advise this.

👉 Swapping carbs for plant based fats and proteins has better outcomes compared to animal products. So if you reduce your carbs it does matter what you replace them with.

👉 This study didn’t look at the type of carbs eaten. We want to be eating #wholegrains and reducing refined carbs (unless you have a medical reason to eat a low fibre diet).

👉 Eating lower carb may help weight loss and with diabetic control but it’s all about balance. Not overdoing it and taking all carbs out. Choose sensible sized portions of wholegrain carbs with meals.

👉 Everyone is individual. If you are more active you may need more carbs. If you are recovering from an eating disorder you may need more carbs. If you on a special diet you may need less carbs. If any of that applies to you then seek advice from a #Dietitan or #registerednutritionist.

One big issue that comes out of all of this is we keep on focusing on individual nutrients. It is not helpful to break food down and count the grams you are eating or the calories from each nutrient and could be triggering for an eating disorder. Food is complex, it is made up of many nutrients some of which we can’t even give a precise measure of. So once again we come back to common sense nutrition, eating sensible portions of balanced meals and listening to your internal cues of hunger/fullness.

Other

Book a Consultation

14 August, 2018 Priya 5 Comments

Priya provides one to one consultations from her home consultation rooms in Southampton or online using video calls or phone consultations. See below for the types of issues Priya can help with. Skype/Zoom video calls provide a more flexible way to see Priya face to face but from the comfort of your own home. The software for this is free to use. The majority of Priya’s work is done this way as she works with clients all over the country and internationally too. She also offers dietary analysis via email where a thorough analysis is conducted on your food diary and a report emailed back to you.

As everyone is different and needs differing levels of support Priya does not have a set way of working. However she does work from a non-diet and intuitive eating background. This is based on the concepts that diets do not lead to long term change and that it is better to focus on changing health behaviours rather than just diet and a weight focus. Retuning your body to listen to its hunger and fullness cues, learning to respect your body and listen to its needs can be a longer route but leads to lasting changes for life.

A initial consultation lasts up to 1 hour and includes an in-depth review of your current and previous diet and food related problems plus your weight and medical history. From this information Priya will give education, advice and help you set goals that are realistic and achievable. All advice is individualised and tailor-made for you. You will receive an email summarising the agreed goals set along with any agreed information. This may include a meal plan, worksheets or educational literature.

Follow-up sessions can be booked and last for up to 30 minutes. The number of sessions you will need will totally depend on your needs.

Prices: £95 for an initial consultation and £65 for follow ups.

Package: £260 for 1 x initial consultation and 3 x follow up sessions.

Email dietary analysis with report £65

Eating Disorders:

Priya is renown for her expertise in this subject and the majority of her clients will have an eating disorder. She takes a holistic approach, not just looking at nutrition in isolation but helps clients to look at the wider issues too. Many of Priya’s clients have worked with the NHS and need further support or have not met the criteria for NHS input. If you do not think you have an eating disorder but know your approach to food is not as it should be, then get in touch. Working as part of a team of specialists Priya can recommend a therapist for you to work with or can liase and work with your current therapy team as well as your GP. She works with the Wings Eating Disorders Unit in Romsey and also as part of the Marchwood Priory team. If you need help getting your eating back on track Priya is here to help with education, meal planning, practical help, support and an understanding ear.

Weaning Consultations

One of Priya’s specialist and much loved areas – book a weaning consultation for advice, recipes, top tips and support to help you get your baby off to a wonderful start with food. Having weaned 3 children herself Priya has first hand experience as well as the evidence case and the research to support her advice. If you are struggling with fussy eating Priya can also help with this. Family meal planning and suppoprt can also be supported.

IBS:

Priya can help with advice and support for those with IBS, this includes the low FODMAP diet which is a specialist diet that should be followed under dietetic supervision.

Other consultations topics Priya can help with include: Chronic Fatigue, Learning Disabilities, Family Meals, Anaemia, Osteoporosis, brain injury and achieving a healthy balanced diet. If you have another dietary issues please do contact Priya to discuss. If Priya is not able to help she can help point you to someone who can.

Some private medical insurance companies cover dietetic consultations, please check with your insurer. Priya is registered with AXA, AVIVA, WPA, BUPA, Exeter Family, Allianz and Pru Health.

Testimonial:

“The support Priya provided to help me gain weight and overcome an eating disorder was above and beyond what I would expect from a dietician. We met regularly and she never failed to surprise me with creative and interesting ideas to introduce variety into my diet and ensure that the weight gain process was as exciting and smooth as it could be. She encouraged me to face my eating disorder head on and used her incredibly extensive and detailed knowledge on nutrition to challenge disordered thinking. Her holistic approach has been so integral to my recovery that I cannot thank her more! I’d recommend working with Priya to anyone, as her caring, enthusiastic and creative approach is something you don’t find easily.”

Family Meals, Gluten Free, Media, Recipes, Special Diets, Wheat Free

Quick, Tasty Beef Stir Fry – Eat Well for Less

12 August, 2018 Priya Leave a comment

Stir Fry is one of those meals we make a lot at home. It is fast food, easy to make and satisying. This one, made on Eat Well for Less uses frying steak which is quick to cook due to it’s thinness and cheaper than other cuts. Top tip – you don’t want to overcook this so having all your ingredients pre chopped and ready for action is a good idea.

This is one of those recipes you can make your own. Adding bamboo shoots and beansprouts would give it a nice Chinese style touch, or add any other veggies you have.

Use gluten free soy sauce and stock cube to make this a gluten free meal.

Red meat is important for iron and zinc intake, something that we know is an issue for teenage girls and young women. This can then be exacerbated if you become pregnant. So whilst red meat is sometimes frowned upon, this recipe provides a great way to include it in your weeks meal plan.

I’ve modified it from the version on the show, scaling it down to serve 4 people rather than 6.

Easy Beef Stir Fry

Servings 4 adults

Ingredients

300 g basmati rice
1/2 tbsp rapeseed oil
400 g frying steak
1/2 tsp cornflour
40 g cashew nuts
1 red onion, thinly sliced
2 garlic cloves, crushed
thumb sized piece ginger, peeled and grated
1 head broccoli
1 1/2 tsp soy sauce
1 1/2 tsp oyster sauce
1/2 vegetable stock cube
1 small bunch coriander
pepper

Instructions

Rinse and drain the rice. Bring a large saucepan of water to the boil, add the basmati, stir well then cook according to the packet instructions.
Heat a wok over a high heat until hot, add half the oil and when it’s just smoking, add the beef. Sprinkle with cornflour and stir-fry until browned all over. Remove from the pan and set aside.
Stir-fry the cashews until just golden-brown then set aside with the beef.
Carefully wipe the wok until clean using kitchen roll. Bring to a high heat and add the remaining oil. Once hot, add the red onion and fry for 1–2 minutes, or until just soft. Add the garlic and ginger and fry for a minute
Half fill the kettle and bring to the boil. Add the broccoli, soy and oyster sauce to the wok and mix well. Add the vegetable stock cube with 400ml/14fl oz boiling water and bring to the boil, stirring well. Cover with a lid (use kitchen foil if you don't have a suitable pan lid) and cook for 2 minutes or until the broccoli is just tender (you don’t want to lose the bright green colour).
Add in beansprouts, bamboo shoots if wanted at this stage.
Stir the cooked beef and cashews through the sauce and heat for a minute. Scatter over the coriander and serve immediately with the cooked, drained rice.

Dietitian Advice, Nutrition Education

Foods for Gut Health

5 August, 2018 Priya Leave a comment

Gut issues are something that plague a lot, if not all of us at some stage of life. Whether it is travellers diarrhoea, a tummy bug, IBS or something more serious, our gut plays a key role in our overall health and it’s pretty complicated science. So here is a little overview of top gut health foods and some science that I think is pretty fascinating.

Gut-Brain Cross Talk

We all know that our brain send signals to our guts. When you are hungry or about to eat, the brain sends signals so the gut can get ready and start the necessary secretions.

However the gut also has an impact on the brain and a control centre of it’s own. This is known as a the Gut-brain axis. You will know that if you feel anxious or stressed it can have an impact on your tummy. You may feel this as butterflies or have an upset tummy before a job interview for example. Or have a gut feeling on something – this isn’t made up! Some people can be more sensitive to their guts than others, but in terms of health conditions there are some foods that we can eat to help our guts.

Research has shown that stress, anxiety and disease states affect the balance of bacteria and microbes in the gut. This could be an illness or something like a job stress or family event. For some this will not be lasting, but for some it is. As an example my boy had a stomach bug and this led to lactose intolerance which is usually transient and passes after a few weeks, for him it has lasted but I hope as he grows older it will pass.

Some people seem more resilient than others. Having a health gut microbiome could help with this, we don’t currently know but research is being conducted on this. It makes sense though that eating well is a logical step.

What is the Microbiome?

Microbiome – collect of bacteria, fungi, viruses and microbes plus their genetic material that are inside the intestines. The microbiome contains 10x more microbial cells than all the humans cells in the body.

Good Gut Foods:

A top tip I heard recently from Dr Megan Rossi is to aim to eat 30 plant based foods a week. This includes wholegrains, nuts, seeds, fruit and vegetables. I counted mine up and I think I’m hitting 20 different types so have some work to do! If like me, you aren’t at the 30 mark then try adding in one new plant based food a week. Whenever you shop you could take a look at something different in the veggie aisle you don’t usually buy. I’ve started growing different veggies to make us used them and try new recipes. You want different colours and different types to get the range of prebiotics, fibres and antioxidants too.

Fermented Foods:

I’ve been working on incorporating these into my own diet more as I’ve have a gut condition and when it is flared up it usually reminds me to attend to my gut microbiome.

Foods that I try to make at home are live yoghurt, sometimes kefir and sourdough bread (if I am in a baking mood as it takes a while). Right now I’m in yoghurt mode. I heat the milk until I can just keep my finger in for 30 seconds. Then let it cool for a couple of minutes, stir in 3 tbsps of live yoghurt and leave it in a thermos flask (I have this one – but I don’t use their sachets) or somewhere warm for 8-12 hours. I like mine thick so leave it 12 hours. I used to make yoghurt years ago as a student using a pyrex jug, leaving it covered with a tea cosy on the parcel shelf of my car in the sun! You can also buy Kefir in a lot of places and there are plenty of other fermented foods to try.

Fermented Foods

Kefir

Kombucha

Live yoghurt

Sauerkraut

Kimchi

Dry fermented sausage

Miso

Pickled foods

Probiotics:

Theses are the beneficial microbes that can help health benefits and alter your microbiome. They are known as live cultures in foods. For example live yoghurt. Now whilst they can be bought as a supplement the problem is unless you know exactly which ones you need in your body you don’t know which ones to take. There is a probiotic guides that show the strains used in research studies that give benefits in different conditions, which can be useful when you need an idea of what to take, the amount and for how long. But we definitely need more research to enable us to be more specific.

Prebiotics:

These are foods for the gut bacteria. Fibre, polyphenols and inulin being examples of the nutrients that help. There are loads of prebiotic foods and it is likely you are already eating some. They are the plant based foods – so increase these in your diet and you will be helping your gut. Examples include Jerusalem artichokes, garlic, onion, asparagus, legumes, leeks, bananas, apples, oats, barley, flaxseeds and even seaweed.

If you want to read a more in depth article that I have written for a nutrition magazine on this topic then do take a look here:

Issue 126 fermented foods IBS and microbiome

Dietitian Advice, Nutrition Education

Eggs, a natural sleep aid?

31 July, 2018 Priya Leave a comment

There has been some chatter this week about eggs helping you sleep better. As a nation we are certainly not sleeping enough and not getting enough decent sleep. So can an egg help?

Personally I think eggs are amazing and underlooked. They are packed with nutrition in such a small space. Eggs are around 60-78kcals depending on their size. They are great protein source and also contain a whole range of micronutrients. With vitamin D to help top up those sunshine vitamin levels, Iron and zinc which specifically can be low in teenage girls and young women. Then B vitamins for energy release (we all need that). Thinking about brain development, pre-conception nutrition and pregnancy they contain folate, selenium and iodine too. So they are definitely something to be eating regularly, even daily.

Eggs are low in terms of glycaemic index so can help stabilise your blood sugars too. Back to the sleep. Eggs contain tryptophan which is an essential amino acid that acts as a natural sedative. The body can use it to make melatonin and serotonin, these aid our sleep. The synthesis of serotonin from tryptophan derives from a two-step process with the rate of serotonin synthesis dependent on tryptophan concentrations in the brain. Because serotonin is involved in the regulation of mood and anxiety, eating eggs may contribute to helping with anxiety and depression as well as sleep.

Eating an egg along with carbohydrate help to decrease the other competing amino acids in the bloodstream due to the increase of insulin that occurs. So a great way to have your egg would be with a slice of wholemeal toast.

Eat Well for Less: Healthier cheesecakes.

30 July, 2018 Priya Leave a comment

Cheesecake. It’s tasty, but it can be pretty high in calories. Now whilst I totally do not advocate calorie counting regularly, I do like having healthier alternatives to foods like this that mean I can make them without it being an extravagance.

So here is the much asked for recipe for those cheesecakes we made on Eat Well for Less. I made this for Christmas and it made a great lighter dessert.

Here is the video clip of Gregg, Chris and I in action making it.

Here is the recipe in all it’s glory.

Healthier Cheese Cakes

2018-07-30 08:09:15

Yields 12

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Prep Time

10 min

Cook Time

15 min

Prep Time

10 min

Cook Time

15 min

Nutrition Facts

Serving Size

53g

Yields

Amount Per Serving

Calories 174

Calories from Fat 99

% Daily Value *

Total Fat 11g

17%

Saturated Fat 5g

26%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 4g

Cholesterol 59mg

20%

Sodium 93mg

Total Carbohydrates 14g

Dietary Fiber 1g

Sugars 7g

Protein 4g

Vitamin A

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

1 tbsp rapeseed oil
60g/2¼oz honey
120g/4½oz porridge oats, gluten-free, if required
½ tsp ground mixed spice
300g/10½oz fat-free Greek-style yoghurt
300g/10½oz lighter cream cheese
2 tsp vanilla extract
½ lemon, zest only
1 tbsp stevia
1 tbsp light soft brown sugar
1 tbsp cornflour
2 free-range eggs

Instructions

Preheat the oven to 170C/150C Fan/Gas 3½. Lightly grease a 12-hole muffin tin with some oil.
Put the remaining oil and honey into a saucepan, heat until warm and runny.
Remove from the heat and stir in the oats and mixed spice until completely coated.
Divide the oats between the muffin tin holes, pressing down on the mixture to make a solid base.
In a large bowl, mix together the yoghurt, cream cheese, vanilla extract, lemon zest, stevia, sugar and cornflour. Mix the eggs into the cream until smooth. Spoon evenly between the muffin holes on top of the oats.
Bake for 15 minutes or until just set. (They should still wobble a little.) Set aside to cool to room temperature.
Carefully remove the cheesecakes from the tin and top with fruit of your choice.
Serve immediately or transfer to a sealed container and keep in the fridge for up to 3 days.

Notes

Truvia is fine to use in this recipe or you could swap the Stevia for another sweetener of your choice.

By Priya Tew, Dietitian UK

Adapted from BBC Food

beta

calories

174

fat

11g

protein

carbs

14g

Adapted from BBC Food

Dietitian UK https://www.dietitianuk.co.uk/

A word of caution – these are portion controlled but very tasty, so you need 11 friends to share them with 😉

Dairy Free, Family Meals, Gluten Free, Media, Recipes, Special Diets, Wheat Free

Eat Well for Less: Ham and Cheese Bites

26 July, 2018 Priya 4 Comments

Everyone is always after quick, nutritious, filling snacks. So this one shared on Eat Well for Less ticks all those boxes.

If you want to give these a go here is the recipe, you can totally make this your own, add your favourite herbs, veggies etc. These are gluten free, dairy free (if you use dairy free cheese) and nut free.

These freeze well or keep them in the fridge for 3 days. I think they are fab for packed lunches.

Don’t forget to watch the rest of the series – BBC1 Thursdays 8pm. Or get it on BBC Iplayer.

Ham and Cheese Quinoa Bites

2018-07-26 14:56:24

Yields 12

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Prep Time

15 min

Cook Time

20 min

Prep Time

15 min

Cook Time

20 min

Nutrition Facts

Serving Size

144g

Yields

Amount Per Serving

Calories 159

Calories from Fat 63

% Daily Value *

Total Fat 7g

11%

Saturated Fat 3g

16%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 111mg

37%

Sodium 188mg

Total Carbohydrates 13g

Dietary Fiber 2g

Sugars 2g

Protein 11g

Vitamin A

16%

Vitamin C

16%

Calcium

11%

Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

180g quinoa, cooked in water and left to cool
6 spring onions, chopped
6 tomatoes, chopped
6 eggs
1 tsp mustard powder
120g ham, chopped
120g grated cheese

Instructions

Cook the quinoa and set aside to cool.
Preheat the oven to 200C/Gas 6.
Chop the veggies, ham and grate the cheese
Break the eggs into a bowl, beat.
Mix all ingredients together and stir well.
Grease a muffin tin.
Spoon the mix in then heap it up on the top, making mountains.
Cook for 20 minutes.

By Eat Well for Less

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calories

159

fat

protein

11g

carbs

13g

Dietitian UK https://www.dietitianuk.co.uk/

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Dietitian Advice, Intuitive Eating, Kids Nutrition, Nutrition Education

Body Confidence for the next generation

23 July, 2018 Priya Leave a comment

I’m passionate about raising my kids to love their bodies, to be confident, body positive and to know how truly beautiful they are inside and out.

A recent post I shared on facebook showed how many others are also passionate about this and how as parents we play such a major role in shaping our children’s thinking. It’s a hugely responsible role and probably not one I am going to get 100% right, but I’m going to try.

As a child I was brought up knowing I was 100% capable. I believed in myself and knew I could do something if I set my mind to it and put the work in. That has stuck with me. So therefore how we talk about our bodies and our childrens bodies will also stick with them.

Little comments stick. Whether it is commenting on a body part or the way you talk about clothes no longer fitting it counts. I had the luxury of a loving set of parents who didn’t talk much about diets and bodies (thanks parentals – you rock). However still other influences from close family friends and family members meant I had some phrases that stuck with me and undoubtedly shaped some of my views on myself. I’ve shaken those off now. Getting older has it’s perks 😉

So how should we be talking to our children? I’m no expert but here are my thoughts and those of my 7 year old – Miss K

Always be positive about your body. If there are parts you are not keen on don’t make it into a big deal in front of your children.
Talk to your children about body sizes and shapes. How we are all different and that is ok. How it is health that counts and not looks. How there is no ideal body shape and that many toys are not real-life. (BTW Barbies are not welcome in my house we have Lottie dolls instead).
I love the phrase radical acceptance. All people are accepted at the size and shaoe they are. Look beyond to see the actual person, their character, their postives, their dreams and encourage that,
Keep away from diets, intense exercise for weight loss purposes and weight loss aids/supplements in front of children, they will pick up on these things.
Try not to weigh people in your house – is it really needed? The scales do not show much apart from a number. That number is affected by some many factors other than just what we eat. I have scales for work purposes and the children do play with them now and again but there is no judgement, just genuine interest.
Focus on character and traits instead of physcial size/shape. Let your kids know what they are great at and how that is what defines them.
Role model a good relationship with food. All foods are allowed, there is no good/bad. If your and food need some work, then perhaps now is the time to seek out help with that. Someone like myself who can support you and take you on a journey to improve your relationship and show your kids a great way forward.

I’d love to hear your thoughts too…

Family Meals, Media, Recipes, Vegetarian

Eat Well for Less: Lentil Curry and Naan.

18 July, 2018 Priya 6 Comments

So a lot of people have been asking for the recipe for the lentil curry and naan after it was shown on Eat well for less, Series 5, Episode 1. If you haven’t seen then do pop to BBC Iplayer and have a look. We are back on this Thursday too, BBC1 8pm, please tune in!

Firstly a huge Thankyou if you watched. Please do watch the remaining series too there is so much good stuff to come!

Secondly it’s music to my ears to know so many were loving the lentils. I’m half Sri-Lankan so this is very much “my type of food”.

The BBC made a fab video with the ingredients for the lentil curry.

Do check it out and if you follow my Dietitian UK Facebook and Instagram I will repost any further recipes from the show.

The naan recipe cooked on the show, has not been shared yet but I here is a version that I love just as much, made at home for you, as so many people have been asking. Flatbreads and naan are so easy to make and a joy to eat.

Homemade flatbread/naan

2018-07-18 14:36:37

Serves 4

Easy to make, super delicious with curry

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Prep Time

5 min

Prep Time

5 min

Nutrition Facts

Serving Size

51g

Servings

Amount Per Serving

Calories 139

Calories from Fat 4

% Daily Value *

Total Fat 0g

Saturated Fat 0g

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 0mg

Sodium 2mg

Total Carbohydrates 29g

10%

Dietary Fiber 1g

Sugars 0g

Protein 4g

Vitamin A

Vitamin C

Calcium

Iron

10%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

150g flour (can be gluten free, I favour a mix of 100g white flour and 50g wholemeal for extra fibre)
50g Greek Yoghurt
50ml warm Water
1 tbsp mixed herbs or 1 tsp spices

Instructions

Mix the flour and yoghurt together.
Add the herbs/spices now if you remember, if not then can be added at the kneading stage.
Add the water and mix to a dough.
Tip onto a floured surface and knead for just a couple of minutes.
Break into 4 pieces, roll into a round and roll out with a rolling pin.

By Priya Tew, Dietitian UK

beta

calories

139

fat

protein

carbs

29g

Dietitian UK https://www.dietitianuk.co.uk/

Here is the dough ready for rolling. I added a herb mixture into these.

Cook in a non stick hot pan on a medium-high heat. After a couple of minutes it will start to puff up, that is when you turn it over.

Enjoy!

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Cooking with Kids, Dairy Free, Family Meals, Gluten Free, Special Diets, Wheat Free

Easy Peasy Paella

16 July, 2018 Priya 4 Comments

With parents who reside in Spain, paella is something my whole family loves, my mum has been taught how to cook it by the locals. This weekend with my mum in the UK at my home I decided to cook her my version. It’s probably not a true paella but hey, it’s tasty family food and a one pot meal that you can put in the middle of the table so everyone helps themselves.

Of course you could totally add chicken, fish or your own favourite vegetables to this, I used what I had in my kitchen. Make your own version and let me know how it goes.

Easy Peasy Paella

2018-07-15 23:18:13

Serves 6

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Prep Time

10 min

Cook Time

40 min

Prep Time

10 min

Cook Time

40 min

Nutrition Facts

Serving Size

335g

Servings

Amount Per Serving

Calories 490

Calories from Fat 114

% Daily Value *

Total Fat 13g

20%

Saturated Fat 4g

18%

Trans Fat 0g

Polyunsaturated Fat 2g

Monounsaturated Fat 6g

Cholesterol 105mg

35%

Sodium 736mg

31%

Total Carbohydrates 70g

23%

Dietary Fiber 5g

21%

Sugars 5g

Protein 23g

Vitamin A

88%

Vitamin C

27%

Calcium

Iron

14%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

1 tsp tumeric
1/2 tsp paprika
1/2 tsp cumin
1 tsp mustard seeds
pinch of saffron (optional)
1 tbsp olive oil
100g chorizo, chopped
3 cloves garlic
450g basmati rice (you could use paella rice)
1 tsp Italian mixed herb mixture
2 dried lime leafs (optional)
450ml chicken stock (mine was homemade or use a stock cube and water)
2 large carrots grated
2 medium courgetes grated
100g mushrooms
100g peas
450-600ml water approx, judge it on the rice as it cooks
dash of lemon juice
250g frozen prawns
large handful of fresh herbs, chopped

Instructions

Place the spices in a large wide based pan on a medium heat, add the boil and cook for a couple of minutes.
Add the chorizo and allow it to release its oils.
Next add the garlic and rice, cook for 2 minutes. Then add the stock, dried herbs and lime leaf.
Allow this to simmer whilst you prep the veggies, you could use any veggies you like!
Add in the vegetables one at a time and stir in.
Add the water and place the lid on the pan. Allow it to simmer until the rice is cooked.
Finish with the lemon juice and prawns, allowing the prawns to cook in the pan with the rice for a few minutes.
Finally add the herbs, taste and season.

By Priya Tew, Dietitian UK

beta

calories

490

fat

13g

protein

23g

carbs

70g

Dietitian UK https://www.dietitianuk.co.uk/

Check out a little video of us cooking it here. My 7 year old girl was on “sous chef” duty tonight and she totally enjoyed helping out. Her tasks were to measure the rice using the Carb Spoon, to cut the chorizo up, grate some vegetables, add them and stir the pan. She added the stock, picked the herbs and chopped them too. Plus she got the prawns out of the freezer and added those for me.

I’m trying to get my children to each cook with me once a week, making it a scheduled activity and time with mummy all at once. It slows me down and means more planning is needed but it is also teaching them valuable skills.

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Easy Beef Stir Fry

Ingredients

Instructions

Freelance Dietitian specialising in helping those with Eating Disorders and a Media Spokesperson for the profession.