Tag Archives: Priya Tew

No added sugar fruity muffins

My toddler has got to the age where she is well aware about the delights of cakes and biscuits. Being a dietitian I’m not keen on her eating lots of bought and sugary snacks, so most weeks we have a baking session. I’m also pregnant at the moment so keen to find myself healthy treats to snack on too.

This week toddler girl asked to make some cakes, so I popped over to Mamcook’s blog for some inspiration. She has these lovely looking Fruity Prune Muffins on her blog which I’ve adapted to make them gluten and wheat free, plus we used apricots (toddler’s choice).

The whole family was pretty pleased with them, in fact these are likely to be adapted and cooked quite regularly as they were easy for the toddler to get involved with too.

Dietitian UK: No added sugar Fruit muffins
Dietitian UK: No added sugar Fruit muffins

 

Recipe:

100g, 3.5 oz Gluten Free Self Raising flour or 50g rice flour, 30g cornmeal and 20g tapioca starch

40g, 1.5oz Porridge oats

1 tsp Gluten Free Baking powder

1/4 tsp Bicarbonate of soda

140g, 5oz Natural yoghurt

1 tbsp Apple  juice

1/2 tsp Vanilla extract

3 tbsp of Vegetable oil

1 Egg

140g, 5oz Chopped Dried Apricots

 

  • Preheat the oven to Gas Mark 4.
  • Mix the flours, oats, apricots, baking powder and bicarbonate of soda together.
  • Now mix the yoghurt, apple juice, vanilla extract, oil, egg together.
  • Next mix the wet ingredients into the dry ones.
  • Spoon into a muffin tin and bake for 12-14 minutes, they should be risen and golden.

Let me know what variations you try out.

 

Semi-Finalist for Entrepreneur of the Year Venus Award, Southampton

I’m delighted to say that I’ve been selected by Natwest as a semi-finalist for Entrepreneur of the Year. This literally blew me away! There were 131 ladies nominated and there are just 5 semi-finalists, so I feel very honoured.

entrepreneur

 

 

I’ve been interviewed by some lovely ladies from Natwest and I found this quite emotional. Going through why I went freelance, why I am doing what I doing, what I do and then all my dreams, ideas for the future and what drives me… it really brought my passion out and was useful in itself. It also reminded me  of all the things I have left to work on 😉

I am so hoping I shall make it through to the final 3, this means a night out at the Awards ceremony and there the finalist will be announced!

Wish me luck 😉

Health Hangout: Early Life Programming, watch it here.

On Thursday evening I took part in another Health Hangout, you may remember the one I took part in on Vitamin D? Well this one was on Early Life Programming. Scratching your head wondering that means… I was too! It’s all about how what you eat/do when you are pregnant and in early infancy affects things later in life. So what and how you wean your child can affect the risk of diseases later in lift. As a mum and someone who is pregnant it is all pretty scary stuff!

We also covered breastfeeding and weaning so please have a watch to get some top tips and hear from the experts.

If you are a health professional then why not watch and reflect on it afterwards as part of your CPD?

 

The Homemade Bread Trial

After about 12 years my trusty old breadmaker recently gave up on me, well to be more precise, I gave up on it. It was making all kinds of odd noises and only baked bread properly with a tea towel over the top of it, my wheat free bread wasn’t working at all. So I’ve splashed out and treated myself to a brand new shiny Kenwood breadmaker with a special gluten free setting (I’ve not had one of those before).

Since getting the new machine we’ve gone a bit bread-tastic and I decided to trial us making all our own bread. Up till this point I’d made bread for myself and the toddler but my husband is a bread monster and will easly devour half a bought loaf. Yes really, a bread monster and somehow he is the lower end of a normal BMI.

So over the past month we have made all our own bread, both wheat free and normal bread. The result is that the house regularly smells edible, we are all eating bread which contains “no nasties” and getting through less bread. At first I thought this was a coincedence….. but my husband tells me the homemade bread is so much more filling so he just can’t eat as much of it, which means he is eating healthier and we are saving a few pennies too – RESULT!

Dietitian UK: Homemade Bread
Dietitian UK: Homemade Bread

Personally I love my breadmaker, I know it’s probably not as good as hand making it, but it gives a great result and takes me 5 minutes to throw all the ingredients into the machine. Why not try out making your own bread for a month and see the difference? We aren’t going back to the shop bought version, see what your household thinks.

My Top Breadmaking Tips:

Don’t set the bread maker late at night, it will make the house smell amazing and you will want to eat bread in the middle of the night!

Do try using a delay timer so you have fresh bread to wake up to.

Use less salt in your homemade bread, it won’t last as long as the shop bought version but your loaves will be smaller so you will get through it faster.

Homemade bread can be made, sliced and frozen, then used from the freezer.

Keep your yeast in date!

Use either half and half white and wholemeal flour or all wholemeal flour to get some wholegrains in.

Try adding a variety of seeds to your bread for texture and taste.

Hangout and learn about Early Life Programming

So you may remember I recently took part in a fantastic Health Hangout on the Topic of Vitamin D, if you missed it you can still go and catch up. For those of you not in the know a Health Hangout is a free online, interactive way to learn from the experts. Instead of travelling and paying to go to a lecture you get to sit back on your sofa, cuddle up with your laptop and a cuppa, then watch it either live or after the event. You can even take part by asking questions before hand. Pretty good huh.

The next Health Hangout will be: 11th April 9pm and the topic is Early Life Programming. We shall be looking at what you should eat when pregnant and how what you eat in pregnancy and what you feed your infant early on in life can impact later health. It’s a fascinating topic and I can’t wait to learn all about it from the other experts involved.

Health Hangout Early Life Programming

Send in Your Questions:

If you have any questions relevant to the topic please do get in contact.

To send in a question:

1. Tweet your question to any of our experts’ Twitter accounts along with our dedicated hash tag #HealthHo:

@Health_Hangout

@Cake_Nutrition

@dietitianUK

@Slangers1

@DrBecLang  

2. Email your question to us: hello@thehealthhangout.com

3. Post your question onto our Facebook page: click here.

Please get your questions in by Monday 8th April at 9pm.

 

So pop the 11th April in your diary 🙂

Masala Dosa Delight.

I’m half Sri-lankan and that half of me tends to have a large influence in my cooking styles. Luckily my husband is a huge fan of this type of cooking and the toddler is quite keen too. In fact we took her to Sri-Lanka and she suprised me by eating nearly everything I ate, spices and all!

We have a local South Indian Restaurant that makes (amongst other amazing dishes) the most awesome Masala Dosa. it literally is comfort food to my soul and one way to cheer me up (take note husband!). My mouth waters just thinking about it. I keep on thinking about having a go at making it, I look at a few recipes and then get drawn to something else. But this weekend a chat on twitter about curry inspired me. So here is my version of an easy to make Masala Dosa. I’ve added in a pile of broccoli to get more vegetables into the meal, it’s not the athentic recipe but trust me, it’s divine.

This also makes fab finger food when sliced up, my toddler had much fun dipping it into some chutney and getting messy fingers 🙂

 

Dietitian UK: Masala Dosa
Dietitian UK: Masala Dosa

Recipe:

For the Dosa batter:

100g rice flour

100g chickpea (gram) flour

1/4 sp bicarbonate of soda

2 tsp mustard seeds

400ml water

For the Filling:

2 baking potatoes

1 head of broccoli finely chopped

1 tsp tumeric

1 tsp cumin

1 tsp coriander

1 tsp ginger

1 fresh chilli finely chopped

Rapeseed oil

  • Bake the potatoes in the microwave (about 10 minutes on high) then finish them off in the oven (10-15 minutes Gas Mark 5), or just in the oven if you prefer.
  • Slice in half and leave the potatoes to cool a little whilst you make the dosa batter and cook the broccoli.
  • Finely slice the broccoli and steam until tender.
  • Mix the flours, bicarbonate of soda and mustard seeds together, add enough water to make a thin pancake batter. Set aside.
  • Heat a pan and add rapeseed oil, then the mustard seeds, allow the seeds to pop a little. Scoop out the middle of the potatoes and add to the pan along with the spices and stir well. Add the broccoli and chilli. You almost want to create a mash so use a wooden spoon to mash the broccoli into the potato a bit. Add some water to make the mixture pliable and spreadable.
  • Heat a non stick frying pan. Wipe some oil around in with some kitchen roll then pour in 1 ladle of the batter.
  • Swirl the pan so the batter covers the whole area. Leave it for a few minutes until there are lots of bubbles on the surface and the top is starting to cook a little, so it no longer liquid.
  • Now add a spoonful of the filling, spread it over the dosa, covering it.
  • When then edges of the dosa start to curl up you can roll it up (watch your fingers it will be hot!).
  • Roll into a cigar shape and remove from the pan.
  • Serve with chutneys, and perhaps a dhal.

5 Minute Mackerel Pate

Oily fish. We all know that it is good for us, but certainly in our house it can be a struggle to get it into the weeks meal plans. My husband isn’t keen on fish and for some reason during pregnancy I seem to go off the oily fish. However I was determined to find a different way to get some omega 3’s into our diets.

There is a wealth of evidence showing the benefits of eating Omega 3 fats that are found in oily fish. For example studies on children have shown improved concentration and may help in ADHD. Studies on adults show lowered inflammation so may help in conditions such as arthritis,  other research shows protection against heart attacks, lowering of blood pressure, they may help protect against some cancers and may aid in depression and some mental health conditions.

Oily fish include all the smelly ones 😉 Mackerel, salmon, fresh (not tinned) tuna, halibut, sardines, herring, kippers. These provide EPA and DHA.

So onto the recipe…..

Dietitian UK: Mackerel Pate
Dietitian UK: Mackerel Pate

I had a packet of peppered mackerel fillets in the fridge. Literally all I did was whizz these up in the food processor with some Greek yoghurt  and some water to loosen it. There it is… an instant pate. What was great about this is my husband (the fish hater) liked it so much I had to take it away from him before he ate the whole lot!

Recipe:

  • 200g peppered mackerel fillets
  • 2 tbsp Greek yoghurt
  • Water as needed
  1. Place the mackerel and yoghurt in a food processor and blend.
  2. Add the water as needed to loosen it into a pate consistency.

Carrot Oatmeal Muffins. Gluten Free, great for little ones.

I’ve been waking up super early…5.30am, for no special reason. It’s one the one hand annoying as I’d like to get a bit more sleep, but I also relish the peace and quiet with the rest of the household still snoozing. So what do you do with a bit or early morning time on your hands? Get inspired by recipes and do some cooking of course!

I had to wait until my toddler woke to make these as I knew she’d love helping – she was super proud of herself for making cakes with carrots in. She grated the carrots (with help), did a lot of mivixing, measured out the sultant, baking powder and cinnamon, then dolloped it into the cases. I recion she will be on Masterchef soon 😉

Here is our recipe – it has some sugar in, but if you wanted to make it sugarfree try adding homemade applesauce (stewed apples pureed down).

 

Carrot Oatmeal Muffins. Gluten Free, great for little ones.

Author: Priya Tew, Dietitian UK
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • 125g oat flour
  • 75g rice flour
  • 50 g potato starch
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 2 eggs
  • 50ml rapeseed oil
  • 100ml milk
  • 75g sugar
  • 2 grated carrots
  • 1 large handful of sultanas
Instructions
  1. Mix together the flours and potato starch with the baking powder and cinnamon.
  2. Add in the eggs one at a time, then the milk and oil.
  3. Next add the sugar and grated carrots.
  4. Finally stir in the sultanas by hand.
  5. Spoon the muffins into muffin cases and bake at Gas Mark 4 for 16-18 minutes.

 

Delicious served fresh from the oven, as part of a packed lunch or with custard as a pudding. These will freeze well too.

Healthy Eating for Anorexia Nervosa

I’ve worked in the field of eating disorders for about 10 years. It’s an area that both frustrates me and brings me to life. I find it challenging work, emotional at times and I have to constantly remember to celebrate every small thing. Yet I absolutely LOVE this work.

In a world where obesity is on the increase, healthy eating and low fat eating predominates. The Eat Well plate has been developed as a way to demonstrate healthy balanced eating. I use this visual guide as a talking point but with the emphasis that this is aimed at a healthy population trying to maintain weight or at overweight people trying to lose a little weight. Therefore the proportions may not be correct if you are trying to gain weight.

 

Here is my walk through the Eat Well Plate for Anorexia Nervosa:

 Fruit and Vegetables:

Most people with anorexia nervosa I come across have no problems in meeting the 5 a day target, in fact they can have the reverse issue and be eating too many portions!

  • These foods should make up about 1/3 of your plate at each meal and no more.
  • It’s important to eat a range of colours and types so you get the full range of nutrients.

Dietitian UK: Healthy Eating in Anorexia Nervosa, Fruit and Veg

 

Starchy Foods/Carbohydrates:

These foods are often thought to be the villains. Yes over-eating these will lead to weight gain, but not eating them will mean your body does not have enough energy. Carbohydrate foods (bread, rice, pasta, cereals, potatoes etc..) are the bodies preferred energy source so that means it will choose to burn them off as fuel over anything else.

  • Include them at every meal.
  • Go for wholemeal, whole grain versions where possible.
  • The more active you are the more you will need.

 

Dietitian UK: Healthy Eating for Anorexia Nervosa

Dairy Products:

Dairy foods are important as they provide the body with calcium, protein and in some cases Vitamin D. Super important for your bones. When you are a low weight and not eating enough the kidneys remove calcium from your bones to supply the body with needed calcium, leaving your bones weakened. This needs replacing!

 

  • Eat 3-4 portions per day (e.g. 1 glass milk, 1 small yoghurt, 30g cheese).
  • If you are weight gaining steer away from the low fat options, often these just have more sugar and additives in them anyway.
  • Think about the long term impact of having weak bones, it’s a great motivator.

 

Dietitian UK: Healthy Eating for Anorexia Nervosa

Meat, Fish and Other Proteins:

This includes eggs, tofu, soya, beans, pulses, lentils, nuts and seeds. Include these foods twice a day in your meal plan either as a main meal or a snack.

Dietitian UK: Healthy Eating for Anorexia Nervosa

 

Fats and Sugars:

These are included as part of healthy eating. Your body needs fat and sugar in order to function. There is a layer of fat around your internal organs acting as insulation and protection, there are essential fatty acids that your brain needs to function well and monounsaturated fats are good for your heart – so fat is not all bad.

 

  • Work up to including healthy fats in your diet – avocado, olives, oily fish, rapeseed oil, nuts and seeds.
  • Build in a challenge each week to eat a “scary” food.

Dietitian UK: Healthy Fats

Imam Bayildi (Baked Aubergine Heaven) Gluten and Dairy free.

I love aubergines. Which is an odd thing because as a child I hated them, how tastes and times change. This recipe is a particular favourite of mine, not just because it is fragrantly spiced, softly spreadable and tinglingly tasty….but also because of the style of eating. I am one of those types who likes to eat with her fingers so this meal is perfect. What is hilarious, is when my oh so well brought up husband tries to eat it with a knife and fork, now that’s just silly 😉

This recipe takes about 15-20 minutes to prepare the aubergine, then if you make the flatbreads whilst the aubergines bake you can be all ready to eat within an hour of starting. So it’s not super quick, but you could cheat and buy flatbread instead or use pitta.

 

Dietitian UK: Imam Bayildi
Dietitian UK: Imam Bayildi

 

Recipe (serves a family of 4):

Imam Bayildi

2 large aubergines (half a large aubergine does 1 adult in our house)

1 tbsp olive oil

1 onion, diced

3 cloves garlic, chopped

1 x 400g tin chopped tomatoes

2 tsp cumin

1 tsp coriander

1 tsp cinnamon

1 tbsp tomato puree

1 tsp sugar

dash lemon juice

 

Preheat the oven to Gas Mark 4.

Cut the aubergine in half and use a spoon to remove the flesh, leaving a cavity. Chop up the aubergine flesh.

Heat the oil in a pan and cook the onion for a couple of minutes, then add the garlic and aubergine.

Now add the tomatoes, puree, spices, sugar and lemon juice. Season and let it simmer.

Place the aubergine skins on a baking tray, spoon the mixture back into the skins and drizzle with a little olive oil.

Bake for 30 minutes at Gas Mark 4.

 

FlatBreads:

150g rice flour

2 tbsp dessicated coconut or grated coconut

Water

 

Mix the rice flour and coconut together in a bowl.

Add the water bit by bit and mix to form a dough. I find this easiest after a while to do on a worksurface.

Using a floured surface divide the mixture into 6-8 pieces.

Use the palm of your hand and fingers to flatten each piece to a round.

Cook in a dry pan for a few minutes on each side, the flatbreads should look mottled.

 

Serve the aubergine with flatbreads, use the flatbread to scoop it out or spread it on. Get messy and enjoy.