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Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Weaning, Wheat Free

Butternut and lentil curry.

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Curry, on chilly days there is nothing like it to warm your bones. This is a mild, family friendly version that my kids loved.

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We have a jar of chilli that sits on our table so the adults can zing it up if they want to. Being half Sri-Lankan, curry has to feature in our diet, but I’ve not really cooked it much over the summer. So with autumn drawing in, I’m back on the curry wagon. My hubby will be doing a happy dance right now.

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In fact, this is how much my boy loved it! I think he managed to eat some 😉

Dietitian UK: Butternut and Lentil Curry 3

Butternut and Lentil Curry
Yields 4
A mild, family friendly, vegetarian curry that will warm you and make you smile.
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Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
378 calories
59 g
0 g
7 g
21 g
2 g
276 g
18 g
11 g
0 g
4 g
Nutrition Facts
Serving Size
276g
Yields
4
Amount Per Serving
Calories 378
Calories from Fat 60
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 18mg
1%
Total Carbohydrates 59g
20%
Dietary Fiber 24g
98%
Sugars 11g
Protein 21g
Vitamin A
1%
Vitamin C
15%
Calcium
7%
Iron
36%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 1 tbsp rapeseed oil
  2. 1 tsp mustard seeds
  3. 1 tsp coriander seeds
  4. 1 tsp cumin seeds
  5. Peel and chop 1 medium butternut squash
  6. 2 medium onions
  7. 3 cloves garlic
  8. 1 tsp fresh ginger
  9. 1/2 tsp tumeric
  10. 300g dried lentils
  11. 100g mushrooms
  12. 50g grated cream of coconut
  13. 400ml water
Instructions
  1. Peel and chop the butternut squash into 1cm chunks. Chop the onions, garlic and mushrooms.
  2. Heat the oil and add the seeds, cook for 1-2 minutes. Then add the onions. Cook until softened.
  3. Add the butternut squash along with the ginger, garlic and tumeric.
  4. Now add the lentils, mushrooms and water, stir.
  5. Add in the coconut and allow to simmer for 30 minutes. Add more water if needed and cook until the lentils are soft.
Notes
  1. Substitute the water and grated coconut for coconut milk if wanted.
beta
calories
378
fat
7g
protein
21g
carbs
59g
more
Dietitian UK https://www.dietitianuk.co.uk/
Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Weaning, Wheat Free

Salmon Parcels: a simple supper that cooks itself.

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I love cooking, but there are days when I just need something I can throw in the oven and leave it to cook itself. Days when I really don’t have the energy to cook but know it’s even more important that I have a healthy dinner at that point. Know what I mean?

This recipe has saved me on several occasions. It is such a simple way to cook fish and yet it always comes out moist and and perfectly cooked, more importantly it is wolfed down by my kids! I cut the salmon into chunks and the baby finds it easy finger food.

Dietitian UK: Salmon Foil Parcels with Potato Wedges.

Salmon Parcels
Serves 4
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
302 calories
49 g
20 g
6 g
15 g
1 g
387 g
104 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
387g
Servings
4
Amount Per Serving
Calories 302
Calories from Fat 55
% Daily Value *
Total Fat 6g
10%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 20mg
7%
Sodium 104mg
4%
Total Carbohydrates 49g
16%
Dietary Fiber 6g
26%
Sugars 5g
Protein 15g
Vitamin A
132%
Vitamin C
200%
Calcium
8%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Ingredients
  1. 4 x 125g salmon fillets (fresh or frozen, see notes for frozen)
  2. 1 pepper thinly sliced
  3. 2 medium carrots thinly sliced
  4. 1/2 head broccoli
  5. 1 handful of green beans
  6. dash of lemon juice
  7. pepper
  8. 4 medium potatoes
  9. 1 tbsp rapeseed or vegetable oil
Instructions
  1. Pre-heat the oven to Gas Mark 5.
  2. Scrub the potatoes and slice into wedges. Either parboil these for 5 minutes or place in the microwave spread on a large plate for 5 minutes.
  3. Place in a baking tray, drizzle in 1 tbsp oil and put in the oven.
  4. Now cut out 4 large pieces of foil, I always underestimate so be generous, about A4 sized.
  5. Thinly slice the carrots and peppers and cut the broccoli into small pieces.
  6. Lay 1 fillet of salmon in the middle of each piece of foil. Season with pepper and a dash of lemon juice.
  7. Now lay a mixture of vegetables on top.
  8. Fold each parcel up, bring both sides to the middle and fold them down into a parcel. It doesn't have to look pretty 😉
  9. Put in the oven with the potatoes and cook for 20 minutes.
Notes
  1. If you are using frozen salmon fillets this still works, just cook the parcels for an extra 10 minutes.
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calories
302
fat
6g
protein
15g
carbs
49g
more
Dietitian UK https://www.dietitianuk.co.uk/
Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Vegetarian, Wheat Free

Spiced Vegetable Moroccan Soup

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The weather has turned distinctly chilly, so we’ve turned to soups for our lunches. I love soups as they really are easy to make, they can be an easy way to get vegetables and great nurtitious food into the family and they heat up the insides. This soup was a bit of an experiment, it has a different edge to it with the cinnamon, cumin and lemon. It really does work and makes a fresh, tingly on the tastebuds soup. 

To make this a complete lunch we ate ours wih rice cakes and finished with a yoghurt.

Spiced Moroccan Vegetable Soup
Serves 5
A zingy, spiced vegetable soup inspired by Moroccan flavours, quick, easy, healthy, low fat and packed with goodness.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
160 calories
36 g
0 g
2 g
4 g
0 g
203 g
94 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
203g
Servings
5
Amount Per Serving
Calories 160
Calories from Fat 18
% Daily Value *
Total Fat 2g
3%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 94mg
4%
Total Carbohydrates 36g
12%
Dietary Fiber 3g
12%
Sugars 5g
Protein 4g
Vitamin A
246%
Vitamin C
45%
Calcium
6%
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.
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Ingredients
  1. 1/2 tbsp olive oil
  2. 1 onion finely chopped
  3. 2 garlic cloves
  4. 1 tsp cinnamon
  5. 1 tsp cumin
  6. 1 chopped chilli
  7. 2 tbsp tomato puree
  8. 150g dried apricots chopped
  9. zest 1 lemon
  10. juice 1/2 lemon or 4 tbsp
  11. 4 carrots
  12. 150ml stock
  13. 200g greens (spinach, kale or Swiss chard)
Instructions
  1. Gently cook the onion, then add the garlic, cinnamon, cumin, chilli and tomato puree. Cook for a couple of minutes.
  2. Add the chopped apricpts, lemon zest and lemon juice, stir.
  3. Now add the carrots, greens and stock.
  4. Simmer for 20 minutes, then blend.
beta
calories
160
fat
2g
protein
4g
carbs
36g
more
Dietitian UK https://www.dietitianuk.co.uk/
Dairy Free, Family Meals, Gluten Free, Recipes, Special Diets, Weaning, Wheat Free

Slow Cooker Bolognaise Recipe

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Slow cookers, they are right up there in my mind. If you can’t afford a personal chef then this has to be the next best thing. Throw food in them, press a button and come back to amazing smells and a meal all cooked.

Now I know it doesn’t take much time to cook up a bolognaise, but  they really do taste great when the meat has been simmering all day. I tend to load up my slow cooker the night before, then pop it in the fridge and it’s all ready to go when I make my morning cuppa the next day.

This was my first attempt at slow cooked bolognaise, it was different to my usual saucepan cooked version but both equally tasty. I used super lean mince from my local butcher so it didn’t need browning before cooking. If your mince is not super lean I’d suggest you brown it, remove the oil then pop it in the slow cooker. Add in any veggies you like, this was just what we had around. I add beans into ours to make the meat go further and to reduce the glycaemic index of the meal.

Sorry no end photo as it was too tasty and I was too hungry 😉

Recipe (Serves 6):

4 carrots

2 onions

3 cloves garlic

2 peppers

1 broccoli stalk (if you have it)

1 cup black eyed beans

1 tin chopped tomatoes

2 tbsp tomato puree

200ml water

200ml red wine

1 tbsp balsamic vinegar

1 beef stock cube

pepper

dried mixed herbs

500g lean minced beef

  • Place the vegetables and beans in the slow cooker first, then add the chopped tomatoes, puree, water, wine, stock cube, pepper and herbs.
Dietiitan UK: Veggies in the slow cooker ready for Bolognaise
Dietiitan UK: Veggies in the slow cooker ready for Bolognaise
  • Place the beef on the top, cook on high for 6-8 hours. Enjoy with pasta and a large glass of red wine. Mmmmm.
Dietitian UK: Slow cooker Bolognaise ready to cook.
Dietitian UK: Slow cooker Bolognaise ready to cook.
Family Meals, Gluten Free, Recipes, Vegetarian, Weaning, Wheat Free

Aubergine Bake for an Aubergine Addict.

2 Comments

It’s no secret that I LOVE a good bargain, last week I picked up Aubergines for 10p, yes you read that right. I’d been saving them and ruminating in my mind about what I should do with them and then got inspired by a chef friend. So here is my aubergine bake.

Ingredients (serves 4):

2 aubergines

1.5 tins chopped tomatoes

3 cloves garlic

1 onion

1 stock cube

1 tbsp tomato puree

1 tsp sugar

Dried mixed herbs

Mozerella

 

Recipe:

  • Slice aubergines lengthways into long slices. Drizzle with a little oil and then cook on a griddle pan or under the grill for a few minutes on each side.
Dietitian UK: Griddled Aubergines
Dietitian UK: Griddled Aubergines
  • Whilst the aubergines cook, put the tins of chopped tomatoes into a pan with garlic, chopped onion, dried mixed herbs,  stock cube (gluten free if required),  tomato puree, sugar and plenty of black pepper.
  • Bring to the boil and simmer the sauce for 15 minutes so it reduces and thickens.
  • Spread a layer of aubergine in an ovenprood dish, top with the sauce and then repeat the layers – a bit like a lasagne.
  • Finally top with mozzerella.
  • Bake for 30 minutes at Gas Mark 5.
Dietitian UK: Aubergine Bake
Dietitian UK: Aubergine Bake
  • Serve with pasta and a green salad. YUM.
What’s your favourite Aubergine recipe? Please let me know, I’m an aubergine addict!