Tag Archives: Priya Tew

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.

 

 

Lemon Curd Biscuits (GF, Wheat free).

Super quick and easy to make, if you have kids they will love making these with you. My toddler decided to make “twinkle stars” biscuits, she did the rolling, cutting and pressed the indentation, then filled them with lemon curd after baking. A triumph!

 

Lemon curd gluten free biscuits
Lemon curd gluten free biscuits

Ingredients:

150g Bezgluten flour

50g ground almonds

100g butter

70g sugar

1 egg yolk

 

  • Pre heat the oven to Gas Mark 4.
  • Cream the butter and sugar in a food processor or by hand.
  • Add the egg yolk and mix, then add the flour and ground almonds.
  • Bring the mixture into a dough using your hands.
  • Roll out on a floured surface, roll to about 2 cm thick.
  • Cut out using any shape cutters, then place onto a greased and lined baking tray.
  • Now press an indentation into the centre of the biscuit using your thumb.
  • Bake at Gas Mark 4 for 10 minutes.
  • Leave to cool on the baking tray for a few minutes, then transfer to a cooling rack.
  • Fill the indents with jam or lemon curd.

These taste good and so I doubt they will last long 😉 Enjoy.

Vitamin D, the new cool kid on the scene.

Vitamin D has been getting a lot of press recently. It’s one of those nutrients that can be made in the body in the presence of the right amount and type of sunlight, and can also be eaten. Yet a large proportion of us are still deficient in it.

My latests reading shows that low levels of Vitamin D have been linked to:

Osteoporosis/Osteomalacia

Multiple Sclerosis

Diabetes

Hypertension

Cardovasular Disease

Asthma and Allergy

 

Wow, that’s already highlighted the diverse role of this vitamin.

 

If you’re wanting to know what all the chatter is about and get clued up on Vitamin D then I’m involved in a FREE HEALTH HANGOUT. This is will be online so anyone can come and listen to the experts from the comfort of their own homes.

 

The Health Hangout

Please GET INVOLVED by:

  1. Watching the Health Hangout
  1. Following the Health Hangout on Twitter/FaceBook/Google Plus

3. Send questions for us to answer (by Mon 4/2/13, 9pm): Tweet your question using the hash tag #HealthHo, email it to: hello@thehealthhangout.com or write it on the Facebook page:

 

Date and time of event: Thursday 7th February 2013, 7.30 to 8pm.

 

Who is taking part: 

 

  • Vanessa Hattersley

Vanessa is a freelance dietitian and founder of The Health Hangout and Cake Nutrition Co.

 

  • Priya Tew

Freelance dietitian running Dietitian UK.

 

 

  • Anne Wright

Freelance dietitian running North West Nutrition.

 

 

 

  • Professor Susan Lanham-New

 

Professor of Human Nutrition and Head of the Nutritional Sciences Department at the University of Surrey. Expert on Vitamin D.

 

4. Sponsorship

 

Although not all Health Hangouts will be sponsored events, this first one is kindly sponsored by Nestle Breakfast Cereals.

 

In response to increasing concern over vitamin D levels in the UK, Nestle have reformulated their cereals to include 15% of the Recommend Daily Allowance of vitamin D, whilst at the same time upping calcium (to 15% RDA) and reducing the content of sugars (up to 30% reduction).

Priya on TV – Embarrassing Fat Bodies

In case you missed it….last night I was the dietitian on Channel 4’s Embarrassing Fat Bodies. I really enjoy media work so this was a lot of fun to film and I’m also pleased to say that I am still working with Gareth who is doing very well. He has made large changes to his diet and is losing weight, 4 stone at last count!

Here is the clip of my good self in action – skip to 27 minutes to see it. I’d love your feedback!

Priya on Embarrassing Fat Bodies

http://www.channel4.com/programmes/embarrassing-fat-bodies/4od

Blue Monday: the day you are most likely to fall off the wagon?

Apparently Monday 21st January is Blue Monday, the day you are most likely to fail on those New Years Resolutions. If I’m honest this all seems a bit crazy, can there really be one day where we have a higher likelihood of slipping up? For me this would not be a Monday, it would more likely be a “I’m tired, its the end of the week, I need a treat Friday”. Perhaps thats just me.

What is obvious is that many people do not make it beyond a few weeks of good intentions. I guess there are a number of reasons for that…. perhaps those resolutions are over ambitious, lack of planning, life gets busy after the holidays, willpower slips. It’s happened to me and I’m sure it’s happened to you.

Blue Monday
Blue Monday

 

As a lot of these New Years Resolutions are set around food here are some top tips on how to keep you mood high and your eating healthy, they may just help keep you on track 😉

“Our mood is affected by many things that we are unable to alter, but what we eat is one big variable we can take charge of.  When you eat and what you eat has a big impact on how you feel and on your energy levels,” says Priya.

“Skipping meals leads to low blood sugar levels which can leave you feeling tired, grumpy and craving sugar.  Planning regular meals and small snacks will avoid these danger points in your day.  Choosing foods that have a lower glycemic index will help fill you up and sustain your energy levels for longer as they help your blood sugars stay stable.  Try adding beans and lentils to dishes, choose ‘oaty’ dishes like porridge or muesli and add a low fat yoghurt to your lunch.

“Whole grain carbohydrates are not only lower in glycemic index than the white versions but they increase the amount of tryptophan than enters the brain, resulting in more mood enhancing serotonin being produced,” she added.  “Include wholegrain bread, pasta, oats, and wholegrain cereals at meals, try adding pearl barley to soups and bulgur wheat to salads.

“B vitamins play a vital role in energy release.  Therefore eating more of these will help improve your energy levels, lifting your mood.  121 Females taking a thiamine supplement reported improved mood, a clearer head, increased energy levels and better cognitive function.  Folate is another micronutrient that has been shown to be linked to mood through blood samples taken from 58 men.  Eating more green vegetables, sunflower seeds, cashew nuts, almonds, strawberries, tomatoes and peppers will boost your thiamine and folate levels.  Wholegrain cereals are also fortified with these nutrients.

“Iron is well known to be linked to fatigue and low energy.  It’s lesser known that there is also a link to poor mood and concentration.  Topping up your iron will boost that feel good factor.  Include red meat, dried fruit, green vegetables and wholegrains in your diet.

“The Mediterranean diet contains plenty of fruit, vegetables, nuts, fish, olive oil, cereals and some red wine.  Eating these foods is associated with better mental health scores.  So making sure you are meeting the 5 a day recommendation for fruit and veggies, go wholegrain with your cereals and sticking to healthy fats such as olive oil, oily fish and nuts really can work!”

How are you doing with your  New Years Resolutions? If they are related to weight loss see my tips here.
These tips are take off a press release written for the British Dietetic Association, the full version can be seen here.

Homemade Healthy Breakfast Bars (gluten free, wheat free).

I’m a huge fan of breakfast. If you’ve gone all night without eating then surely your body needs some food. It makes sense. It picks up your blood sugars, boosts your energy levels and wakes you up! Eating breakfast has been linked to improving your concentration levels, your memory and aids in weight loss. If you have a healthy breakfast that fills you up it should limit the need to snack on biscuits mid morning.

BUT…. we all have those mornings when we just don’t have enough time. You sleep through the alarm, you forgot to iron your top the night before, the cat is sick on the kitchen floor, the phone rings…. you know what I mean. Rather than go without breakfast try making these babies.

The oats are low in glycaemic index (fullness power), the sesame seeds provide calcium, the dried fruit is packed with iron, the nuts give protein, vitamin E and can help to lower LDL (bad) cholesterol.

Recipe:

125g oats

25g sesame seeds

50g sunflower seeds

25g linseeds

50g flaked almonds

150g chopped dried fruit (raisin, apricots, prunes for example)

1 tsp cinnamon

100g honey

60g butter

1 egg

  • Preheat the oven to Gas 3
  • Mix the dried bits together (oats, seeds, nuts, fruit, cinnamon).
  • Melt the honey and butter in the microwave on in a pan.
  • Mix it all and add the beaten egg to bind.
  • Bake in a lined and greased tin for 20-25 minutes.
Dietitian UK: Baking Breakfast Bars
Dietitian UK: Baking Breakfast Bars
  • Slice up whilst warm but leave in the tray to cool before removing.

I’d reccommend wrapped a couple in foil ready to take as you dash out the door. If you don’t eat them for breakfast then they also make a great snack.  My toddler loves them!

Dietitian UK: Breakfast Bars
Dietitian UK: Breakfast Bars

 

You can make as many variations on this as you are creative – change the fruit, the nuts, the seeds etc… let me know how you get on!

Mulled Wine Gravy.

Who doesn’t love a bit of gravy with their roast dinner? Being Wheat intolerant  and liking homemade food I stay away from gravy granules and make my own. This week we had some leftover mulled wine and a last minute decision to add it to the gravy turned out to be a very good one. The end result was something a little Christmassy and very tasty.

Recipe:

  • Put 1 heaped tbsp of flour into a saucepan and mix with 50ml cold water. (I used Bezgluten’s universal gluten free flour).
  • Add 100ml hot water from the kettle, a bay leaf, dried mixed herbs, and either stock or if you are roasting meat, some meat juices.
  • Let this come to the boil, then reduce to a simmer.
  • Add mulled wine to thin to the right consistency and season to taste.
Dietitian UK: Mulled Wine Gravy
Dietitian UK: Mulled Wine Gravy

Go on…try it out with your next roast.