Tag Archives: weaning

Gluten Free Quiche.

I am SO glad this recipe worked. My hubby is a huge quiche fan, I’m not particularly but that’s mainly because I just don’t like pastry. So this recipe is the perfect combination as it uses rice as the base making it suitable for me and it still hits the quiche spot for the husband.  The most complicated bit is having the rice cooked ahead of time and deciding what filling to put in it. I can tell that this will be a perfect summer recipe in our house and my next step will be to make a freeze a couple for no-cook days.

 

So many different variation and fillings you could try out too, give it a go!

 

 

 

 

Gluten Free Quiche: Broccoli and Stilton.
Serves 4
A gluten free quiche made using rice as a base.
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Prep Time
20 min
Cook Time
40 min
Prep Time
20 min
Cook Time
40 min
195 calories
33 g
12 g
4 g
7 g
2 g
207 g
88 g
4 g
0 g
1 g
Nutrition Facts
Serving Size
207g
Servings
4
Amount Per Serving
Calories 195
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 12mg
4%
Sodium 88mg
4%
Total Carbohydrates 33g
11%
Dietary Fiber 1g
5%
Sugars 4g
Protein 7g
Vitamin A
9%
Vitamin C
68%
Calcium
15%
Iron
3%
* 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. 2 cups cooked rice
  2. 1/4 cup grated cheddar 5 eggs
  3. 1 cup/250ml milk
  4. 2 cups chopped broccoli
  5. 1/2 cup chopped stilton
Instructions
  1. Mix the cooked rice, cheese and 1 egg together and press into a small quiche dish.
  2. Bake at Gas Mark 5 for 5-7 minutes.
  3. Mix the remaining 4 eggs, milk, broccoli and stilton together and pour on top on the base.
  4. Bake at Gas Mark 4 for 30-35 minutes until golden on top and all the filling is cooked. Test this using a skewer.
beta
calories
195
fat
4g
protein
7g
carbs
33g
more
Dietitian UK https://www.dietitianuk.co.uk/

Philips: Mother and Child Care Advisory Panel Meeting.

 I love talking and sharing knowledge about breastfeeding, pregnancy, nutrition and weaning, so when I was asked to come on board as the nutrition expert for the Philips Mother and Child Care Advisory Panel I instantly said Yes.

The panel met at the High Tech Campus, Eindhoven, The Netherlands and it was an action packed few days of tours, discussions and presentations.

 

 It was very refreshing to be in a room of experts plus the Philips team who were all open to new ideas, constructive criticism and focused on the evidence base. I was struck by the desire Philips Avent have for driving new initiatives forward and trying to find the balance being creative yet basing ideas on current research.

 Highlights for me included meeting some very knowledgeable experts and getting top tips from them and having some key discussions on the what the current needs are for mums and babies in terms of nutrition.

 A visit to the Maxima Institute was eye opening, showing family centered care taking place. A place where mums and babies are cared for together post-birth, families have space to be family together, there are no visiting hours, there is even a “guest house” and toddler play ground and the medical team are seen as visiting the family. However safety and care are still at the heart of this place. Personally as a pregnant women I was walking round thinking how much I’d love to give birth in a place like that!

 

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?

 

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 🙂

Baby Breakfasts Ebook.

It’s all to easy to get stuck in a rut with breakfasts, we do it as adults, and when you are a parent you suddenly have to feed a little tummy and your own. It can feel like a big responsiblity – it is. So how about getting the advice from a top dietitian and mummy?

I love giving weaning advice and I had such fun weaning my own little one. Almost everywhere I go other mummies ask me for top tips and advice, so I’ve decided to start my own range of Ebooks. Now I don’t have a big publishing company behind me so right now these are going to consist of no frills, simple, practical advice . When I get cleverer I’ll hope to add in fancy pictures and graphics, but I figure what is really needed is the basics!

So here is my first Ebook: Baby Breakfasts. It contains Meal ideas including fresh ideas for what to do with cereals, eggs and toast. Some yummy recipes for baking breakfasts goods and top tips from myself too.

Dietitian UK: Baby Breakfast Ebook
Dietitian UK: Baby Breakfast Ebook

There are more to come. I’d love to hear the subject you’d like an Ebook on.

Support independent publishing: Buy this e-book on Lulu.

Quick, Simple, Fresh and Tasty Mushroom Pasta Sauce

So what do you do when you look in the fridge and see a large punnet of mushrooms that are about to go past their best? You make this! It’s a quick, easy and tasty dish that you can rustle up with ease and with the knowledge it’s healthy too. Plus it’s Wheat free, Gluten Free, Dairy Free and great for getting those veggies into little ones 😉

Recipe (Serves 2 plus toddler):

1 tbsp oil

2 tbsp flour (I used rice flour)

200ml white wine

500g mushrooms

200ml water

Mixed Herbs

Seasoning

  • Heat 1tbsp oil in a pan, remove from the heat and stir in the flour until it resembles breadcrumbs.
Dietitian UK: Mix Rice flour and oil to resemble breadcrumbs
Dietitian UK: Mix Rice flour and oil to resemble breadcrumbs
  • Add half the white wine and stir well to make a sauce free of lumps.
  • Place it back on the heat and gradually add the rest of the wine – do not stop stirring!
  • Add the mushroom and keep on a medium heat, the mushrooms will release water as they cook.
Dietitian UK: Cooking the Mushroom Sauce
Dietitian UK: Cooking the Mushroom Sauce
  • When the mushrooms have cooked down a little add some of the water, the amount you need will depend on your mushrooms.
  • Add mixed herbs (fresh parsley would be amazing) and season well. Leave it to simmer for 10 minutes.
  • Serve with pasta. Nom Nom.
Dietitian UK: Mushroom Pasta Sauce
Dietitian UK: Mushroom Pasta Sauce

 

Now of course you could finish this with cream……but that’s just not my way 😉 Enjoy and let me know your variations by commenting below…

 

Roasted Beetroot Pasta, It’s Pink!

This weekend we went to the farmers market and I just couldn’t help but buy a bunch of large, large beetroot. They have sat looking at me from the veg rack for a few days and today I knew I needed to use them. But how?

I knew roasting them would be ideal because of their size and roasting veggies always draws out their sweetness, so I washed them, cut the leaves off and put them in the oven to roast at Gas Mark 6. This gave me 45 minutes or so to plan what to do next!

It’s Friday so in our house that’s quick meal night as I have feed toddler, feed myself and  get toddler to bed all before 7pm. So I went for pasta and was mighty pleased with the result, a bit on the pink side but delicious and packed full of veg. Beetroot contain folate, manganese, vitamin C, fibre and potassium amongst other nutrition. The red colour is due to Betacyanins, a phytonutrient and antioxidant. Roasting for more than 1 hour or boiling for too long can lead to this antioxidant being damaged so keep the cooking time down.

Recipe (serves 2 plus toddler):

(gluten free, wheat free, low fat, weaning food)

  • 4 large beetoots
  • 1 tbsp rapseed oil
  • pasta (can be gluten free)
  • 2 tbsp low fat creme fraiche
  • 2 tbsp quark
  • pepper

 

  • Wash the beetroot and cut the leaves off, but do not peel. Place in a roasting tray and drizzle with 1 tbsp oil, roast for 45 minutes at Gas Mark 6.
  • When the beetroot feel soft  (you can stab them with a knife to check), remove and peel them. I did this under the cold tap as I was in a rush and had no time to let them cool. The skin will come off easily.
  • Chop the beetroot into bite size chunks and put into a non stick pan on a medium heat. Add the creme fraiche and quark and let is cook gently for 10 minutes.
Dietitian UK: Beetroot mixture cooks in the pan
Dietitian UK: Beetroot mixture cooks in the pan
  •  Meanwhile cook the pasta.
  • Season to taste then mix the beetroot into the pasta and serve.
Dietitian UK: Roasted Beetroot Pasta
Dietitian UK: Roasted Beetroot Pasta

It’s pink, it’s pretty and it’s packed with goodness. Go try it out!

 

Spicy Bean Burger Heaven

I love bean burgers. They are one of those foods that want me make to turn vegetarian. But they just aren’t one of those things that I make very often. Till now.

Tonight was one of those evenings where I hadn’t got round to planning dinner, so I turned to the fridge for inspiration…. the bowl of kidney beans was calling my name. We also had  carrot and courgette’s eyeing me. Bingo.

I’ll be honest, I wasn’t expecting these to work well as I literally threw them together on a whim, but in my experience that’s often when my best recipes occur. In my opinion this is one of them.

A great recipe for Family Meals, for weaning, it’s vegetarian, gluten free, wheat free, dairy free….need I say more?! Oh, hold on… ITS TASTY!

Ingredients:

1 tin kidney beans

2 carrots

1 courgette

1 onion

2 cloves garlic

1 tsp cumin

1 tsp coriander

1 tsp garam masala

1 tsp Curry powder (I used a Sri-Lanka blend, use your favourite mix)

1 tbsp mixed fresh herbs or a pinch of dried

seasoning

Method:

  • I am a complete cheat. I used my food processor. To do this – place the beans, carrot, courgette, onions, garlic in the food processor and provess until finely chopped.
  • If you don’t have a food processor then grate the carrot and courgette, finely chop the beans, onion and garlic.
Dietitian UK: Bean Burger Mix
Dietitian UK: Bean Burger Mix
  • Shape the mix into large patties, pressing the mixture firmly together. I made 5 patties in total.
  • Place on a greased baking tray, pop into the fridge for 30 minutes to firm up. (You could make ahead to this stage and cook later or freeze them at this stage).
Dietitian UK: Bean Burger's Firming Up
Dietitian UK: Bean Burger’s Firming Up
  • Cook in a large pan or on a griddle, turning part way through cooking.
  • I served ours with salad and potato wedges.
Dietitian UK: Homemade Bean Burgers and Salad
Dietitian UK: Homemade Bean Burgers and Salad
Seriously yummy.

 

Making Fishcakes Vlog

My top 5 reasons to make Fishcakes:

1. A delicious way to get the family to eat fish, suitable as weaning food, finger food and adult food too.

2. An easy way to mix veggies into a meal (these ones have mushrooms but it could be any veg of your choice).

3. Great for the summer with salad.

4. Fun for the kids to get involved in making.

5. Can be prepared in advance then put in the oven to cook ready for dinner.

Here’s a little vlog showing my cutie pie helped and myself making ours. She promptly devoured 2 for her dinner!

Get that fish in that dish 😉

Frittata, Frattati, Frittato

Frittata. It’s a great word. Try playing around with it in your mouth. It lends itself to all kinds of twists and turns.

In our house Frittata night usually means it’s been a busy day, the cook of the house is tired and something quick and easy is needed for dinner. This recipe is satisfying to make, satisfy to cook and satisfying to eat. Plus it’s healthy, packed with high quality protein and plenty of colourful veggies. If you are the type of person who eat with their eyes then this will not fail to disappoint.

Personally I think the fresher the eggs the better. We have chickens so are very spoilt. Eggs provide a great protein source, in fact eggs are the benchmark for protein against which other protein foods are compared to.  they also contain zinc, iodine and phosporus along with the fat soluble vitamins A,D and E. Although eggs do contain about 11% fat, about half of this is monounsaturated, the healthy fat.

Onto the recipe. This is great served warm, straight from the pan with salad or cold the next day for lunch.

Recipe:

Serves 2 plus 1 toddler (withe leftovers for lunch)

5 eggs

A mix of veggies (e.g. peas, diced carrot, diced onion, finely chopped green beans and cherry tomatoes)

2 medium sliced and diced potatoes or sweet potatoes

rapeseed oil

mixed herbs

salt and pepper

  • Drizzle about 1/2 tbsp oil into a pan and saute the potatoes first.
  • After a out 5 minutes add the rest of the veggies and saute for another 3-5 minutes. Add a splash of water if it starts to stick.
Dietitian UK: Veggie and Sweet potato being Sauteed.
Dietitian UK: Veggie and Sweet potato being Sauteed.
  • Meanwhile beat the eggs, add the seasoning and herbs.
  • Spread the veggies out in the pan and try to arrange them a little so there is an even mix of them across the pan.
  • Pour the eggs into the pan and swirl it around a little so the veggies are covered.
Dietitian UK: Frittata cooking.
Dietitian UK: Frittata cooking.
  • Cook for 5 on a medium heat  and then put under the grill to cook the top surface. Cook until the top is golden and firm to the touch.
Dietitian UK: Fully Cooked Frittata
Dietitian UK: Fully Cooked Frittata