Recipes

Heart-healthy Macaroni cheese

Main meal, Snack/side dish | Serves: 2

Prep time: 20 minutes | Cooking time: 20 minutes

INGREDIENTS

250g (8oz) fresh spinach leaves, washed
200g (7oz) dried macaroni
1 leek (about 75g) washed and diced

For the sauce:

150g (5oz) quark (a type of fat-free soft cheese)
100ml (3½ fl oz) home-made or reduced-salt stock
½ tsp English […]

By |February 8th, 2019|Article, Nutrition, Recipes|

Chinese new year vegan Sichuan dan dan noodles

Vegan Sichuan dan dan noodles

This vegetarian version of the traditional Sichuan dan dan noodles is lighter than the original. Use your imagination with any of your favourite vegetables like courgette or carrots, or even cucumber. It’s the sauce that gives this noodle dish its full bite of chillies, garlic and other seasonings, without the heaviness. These noodles are usually […]

By |February 5th, 2019|Article, Nutrition, Recipes|

Heart-healthy Recipe – Easiest-ever Paella

PREP: 5 MINS

COOK: 25 MINS

SERVES 4

Nutrition (per serving):

Kcal 518

Fat 12g

Saturates 0.4g

Carbs 75g

Sugars 5g

Fibre 5g

Protein 32g

Salt 1.29g

Ingredients:

1 tbsp olive oil
1 leek  or onion, sliced
110g pack chorizo
 sausage, chopped
1 tsp turmeric
300g long grain rice
1 L hot fish or chicken stock
200g frozen peas
400g frozen seafood mix, defrosted

Method:

Heat the oil in a deep frying […]

By |January 31st, 2019|Article, Nutrition, Recipes|

Chocolate peanut butter and beetroot protein balls

By: Krisztina Biliczky, Education and Training expert 

Ingredients:

2 cups of of gluten free oat flour 
1/2 coconut flour or ground almonds 
1/2 cup vegan chocolate protein powder
2 tbsp cocos powder ( can add 3 if want it with stronger choc flavour ) 
2 tbsp beetroot powder
2 tbsp granulated sweetener 
1/2 cup crunchy peanut […]

By |January 23rd, 2019|Article, Nutrition, Recipes|

Chinese chicken curry

Healthy Recipe of the Week!

For those of us who are “watching our pennies” this January, here’s a low-cost meal that’s both healthy and delicious! Can be enjoyed as a week night or weekend meal.

PREP: 15 MINS

COOK: 40 MINS

SERVES: 4

Kcal 264
Fat 8g
Saturates 1g
Carbs 7g
Sugars 3g
Fibre 2g
Protein 40g
Salt 0.7g

Ingredients:

4 skinless […]

By |January 18th, 2019|Article, Nutrition, Recipes|

January Healthy Recipe of the week – Slow cooker vegetable lasagne

Here’s a delicious low-calorie veggie lasagne which is an easy-to-make and lighter alternative to the traditional mince bake. Layered with pasta, ratatouille and sliced aubergine, it packs in all of your five-a-day!

PREP: 30 MINS

COOK: 2 HRS, 30 MINS – 3 HRS

SERVES: 4

Nutrition: (Per serving)

Kcal: 325
Fat: 11g
Saturate:  5g
Carbs: 36g
Sugars: 17g
Fibre: 11g
Protein: […]

By |January 11th, 2019|Article, Nutrition, Recipes|

Indulgent Christmas pudding and sherry trifle

This delicious sherry-soaked trifle made with leftover Christmas pudding is the perfect dessert to keep the festive indulgence going

Preparation time: less than 30 mins

Cooking time: 10 to 30 mins

Serves: Serves 10

Ingredients:

For the trifle

300g/10½oz leftover Christmas pudding
8 fresh black figs, cut into quarters
250ml/9fl oz  sherry
250g/9oz mascarpone
250ml/9fl oz double cream
icing sugar, to taste
150g/5½oz […]

By |December 18th, 2018|Article, Nutrition, Recipes|

Saucy (but healthy!) Christmas Sauces

Here’s a few recipes for classic Christmas table sauces that are healthy – and delicious: 

Cranberry sauce recipe (this one’s gluten free, dairy free, wheat free – and vegan-friendly!):

Ingredients:

1 bag cranberries, freshor frozen
1 tbsp agave syrup (substitute: honey)
1⁄2 orange, juice only
1⁄2 orange, zest only
3 tbsp water
extra water (optional/as required)

Directions:

Put all the ingredients in a saucepan and […]

By |December 14th, 2018|Article, Nutrition, Recipes|

Festive Diabetic-Friendly Berry trifle

This trifle is full of fruit, lower in sugar and much healthier than a shop-bought version. You can make it the day before and decorate it an hour before serving, so it’s ideal for a party or after a heavy Christmas lunch!

Serves: 8

Prep: 25 minutes + 2 hours cooling

Cook: 15 minutes

Each 164g serving contains (excludes […]

By |December 13th, 2018|Article, Nutrition, Recipes|

Diabetic-Friendly Christmas Pudding

 

This delicious and healthy high-fibre pudding is loaded with vitamins and minerals. It keeps for up to a week if stored in the fridge.

Serves: 8

Prep: 15 minutes

Cook: 1 hour 15 minutes

Each 66g serving contains (excludes serving suggestion):

KCAL 130 CARBS 22.4g:3.2g PROTEIN 2.7g  FAT 2.8g SATURATES 0.40g SUGARS 10.0g SALT 0.10g

Ingredients:

25g sultanas
25g currants
25g raisins
10g mixed […]

By |December 12th, 2018|Article, Nutrition, Recipes|