Veggie or meat diet?

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

A veggie or meat diet – which one is better for your health and wellbeing?

This week (May18th to 24th) It is National Vegetarian Week, and the 2015 theme is all about ‘Sharing’.  So with that in mind I thought I’d share my views and take a closer look at the vegetarian diet versus a meat diet

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Meat and two veg was and for many still is the staple of the British diet.

But things are changing with more exotic imported foods, British growers delivering a wider range of fruit and veg, ethical and welfare issue and food crisis like the horse meat scandal, more people are considering a plant based diet

 

To help you make an informed choice you will need to consider:

 

Vitamin B12: This is needed for the formation of red blood cells and nerve fibres. If our bodies don’t produce enough red blood cells this can lead to anaemia, an iron deficiency.

IMG_2415B12 is only found naturally in meat, fish, eggs and milk, although it is often added to cereals, margarines, soya and products and Marmite. As a vegetarian, if you regularly eat eggs and diary you will almost certainly get sufficient B12

 

Protein: As a meat eater it is easy to get sufficient protein by eating a grilled chicken breast, poached salmon fillet or a piece of steak*. Vegetarians need to plan IMG_2419a little bit more; your protein will come from eggs, dairy, soya products like tofu, beans, lentils, nuts and quinoa. Recent studies have shown most of us, but especially meat eaters eat more protein that we actually need. An excessively high protein intake has been linked to osteoporosis and kidney problems. There are also potential issues with the amount of hormones and chemicals in meat

The recommended protein intake is 45 gs for women and 55 gs for men.

As a guide a 100g chicken breast has about 21g of protein, 100g of tofu has 23g of protein

Iron: Iron from animal sources is more readily absorbed in the body than iron from plant sources, which needs vitamin C to aid the uptake. So for some people eating a piece of

IMG_2210cooked meat can be seen as an easier option than eating kale (high in iron) with an ingredient that contains vitamin C like peppers. The recommended daily intake for women is 14.8mg and for men and post- menopausal women it is 8.7mg

As a guide 100g of beef contains about 3.5 mg of iron and 120g of beans contain about 3g of iron

Good sources of non-meat iron are

NB: the body absorbs animal and plant iron differently. Some foods can inhibit the absorption of plant based iron for instance tannins found in strong tea, phytates found in raw bran and wholemeal flour and oxalates found in vegetables like spinach.

 

IMG_2421Omega 3: mackerel, salmon, sardines and fresh tuna contain high levels of Omega 3 fatty acids; needed for a healthy heart. But vegetarians can obtain these essential fatty acids from flaxseed (also known as linseeds) and rapeseed , walnuts, soya products like tofu and edamame beans and eggs enriched with omega 3 and rapeseed oil

 

Fats - meat (especially fatty cuts of meat, sausages and bacon) contains mostly saturated fat, which can also be found in butter, lard, pies, cakes, biscuits, cheese and cream.

A vegetarian diet is associated with lower cholesterol  levels than meat eaters diet

Most of us eat too much saturated fat – about 20% more than the recommended maximum amount, which is

  • no more than 30g a day for men.
  • no more than 20g a day for women.

IMG_2424Due to the high calorie value of all fats, eating too much including saturated fat can increase your risk of becoming obese. The latest research[1] suggests that saturated fat does not have the direct link to high cholesterol and heart disease that was originally thought. But more research needs to take place before the government guidelines are reviewed

If you eat too much red meat you can get a build up of hard fat and mineral deposits on the walls of arteries that can lead to heart attacks and strokes.

IMG_2427A vegetarian diet is often lower in saturated fat but higher in unsaturated fat (found in avocados, nuts, seeds, oils). It was thought that the unsaturated fat was a ‘good’ fat and protected the heart from disease – this now might not be the case, but further extensive studies are taking place

Vitamins – vegetarians have higher levels of vitamin C and E in their diet. These vitamins contain powerful antioxidants that can protect the body from ‘free radicals’ that if left unchecked can lead to premature aging, increase your risk of certain cancers and life threatening diseases.

For an antioxidant packed meal try my stuffed pepper with bean salad

People with high intakes of antioxidant-rich fruit and vegetables are about half as likely to get cancer or heart disease compared with people who have low intakes, like meat eaters

 

Fibre – If you eat processed foods regularly you could lack fibre in your diet, this could equally apply to meat eaters and vegetarians. However, vegetarians who eat home cooked food generally have higher levels of fibre in their diet because of their increased IMG_1569intake of fruit and vegetables and whole grains .  Fibre not only fills you up but also slows down your digestion and allows the maximum amount of nutrients to be absorbed in to your body. Start the day with a wholegrain breakfast of porridge with some blueberries, or a poached egg on wholemeal toast. Have some fruit with your lunch and your favourite curry recipe with extra veg, beans and wholemeal rice for your evening meal. Or try this filling and colourful baked eggs and spicy lentils

 

Conclusion – veggie or meat?

The evidence seems to imply that a vegetarian diet has more health benefits and less health risks.  The NHS also recommend that…

For a healthy lifestyle, all people should aim to eat a diet high in fruit and vegetables and low in saturated fats, salt and sugars, moderate alcohol intake, avoid smoking and take exercise in line with current recommendations.

Meat eaters find it easy to obtain all of their nutrients in simple forms, but generally don’t eat as many fruits and veg.

Vegetarians need to plan their meals more in order to obtain all the nutrients from the food they eat. It often means that a vegetarian has to eat more variety of foods in order to achieve that

Whichever diet you choose to follow always try and achieve balance and moderation.  For more advice about theses areas please read some of my previous blog posts

portion distortion

 

Pearl barley summer salad

Pearl barley summer salad Servings 2, 165 calories per serving

For more health and wellbeing advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3173Pearl barley is high in fibre, calcium and protein, but low in fat and calories. It has a nutty flavour and chewy texture, and in this salad it makes a pleasant change from quinoa or couscous.  So don’t confirm that packet of pearl barley in the back of the cupboard to only winter stews, casseroles and soups.  It is an all year round marvel

And don’t forget it makes an ideal dish for all you 5:2 fast dieters out there.  At only 165 calories,  that leaves you with 335 calories for the rest of the day.

50 g raw or 160 g cooked Pearl Barley

1 tsp Marigold Swiss Vegetable Bouillon Powder

250ml boiling water

¼ tsp crushed red chilli flakes – or ½ – 1 small fresh chill finely sliced

IMG_318380 g cucumber, chopped

80 g carrot, grated

80 g (1 medium) tomato, chopped

80 g (½)  yellow pepper, chopped

5 g (10 leaves), mint chopped

5 g (small handful) parsley, chopped

For the dressing

2 tsp, olive oil

1 tsp balsamic Vinegar or lemon juice

½ tsp Wholegrain Mustard

large pinch of ground black pepper and small pinch of salt

 

IMG_3182IMG_3175

Place a medium sized saucepan on to the heat and add the pearl barley. Toast for 2 minutes, until it starts to smell malty. Add the vegetable powder to the water and stir. Then quickly add to the toasted grains

Be careful as the pan will be very hot and will bubble furiously

Add the chilli flakes, reduce the heat to a simmer and cook for 50 minutes.  Ignore this step if you are using already cooked pearl barley

Meanwhile chop all the veg and herbs.

 

Prepare the dressing by mixing the oil, vinegar, pepper, salt and mustard. Taste and adjust the flavours as necessary

 

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When the barley is cooked (it should still have a bite) let it cool before adding in the vegetables, herbs and dressing

Mix well and serve in two bowls

 

 

 

 

Non fast day additions

½ a tin of chickpeas – 135 calories

½ a ripe avocado – 150 calories

28g of unsalted cashew nuts – 164 calories

2 quorn fillets – 110 calories

1 hard boiled egg – 88 calories

1 x 100g salmon fillet – 100 calories

1 x 100g chicken fillet – 100 calories

5 ways to get your kids to eat more veg

5 ways to get your kids to eat more veg

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3193The latest National Diet and Nutrition Survey (NDNS) has reported that only 11% of boys and 8% of girls aged 11-18 are getting their 5-a-day.  Another survey by Vouchercloud found that only one in five children (aged 10 and under) eats vegetables every day

 

Vegetables (and fruits) form part of a healthy balanced diet, and by eating at least five 80g portions per day your children will be getting vitamins and minerals (like A,C,E, potassium and zinc), fibre (essential for a healthy digestive system) and antioxidants (which protect the body from damage by free radicals).

IMG_3183Veggies and fruit will also help your child to maintain a healthy weight, this is even more important when you consider childhood obesity is on the rise

 

Step 1

IMG_2609Introduce children to as wide a variety of fruits and veg as possible and from as early an age as possible. Children may need 10–15 tastes of a new food to develop a liking for it, praise them for trying small amounts of one or two new foods a week

 

 

Step 2

IMG_2545Your child likes to copy and you can hugely influence them, so actively eat and enjoy more veg and fruit in their presence and they will emulate your behaviour

 

 

Step 3

Screen Shot 2015-05-15 at 07.54.23Create stories about the foods or make shapes and patterns on the plate to make eating veggies fun. I talk more about this is an article written by Journalist, Anna Gillespie http://www.bestecoshop.com/info/blog/how-to-encourage-your-child-to-eat-vegetables/

 

Step 4

IMG_3194Suggest that children help to choose fruit and vegetables at the supermarket or Greengrocer, start a little herb garden, or plant some tomatoes in a growbag

 

Step 5

imagesIf all else fails, buy yourself a cheap hand blender and make a pasta sauce with lots of veggies in and blitz it. The little darlings will never know what they are eating!

Veg-tastics!

 

Got any great tips for getting the kids to eat their greens?

Skyr smoothie

Skyr Tropical smoothie

Serves one, 270 calories

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3137This is a really tasty and filling smoothie, thanks in part to the chia seeds, the heart healthy fibre and protein packed oats and the protein and probiotic packed Icelandic yogurt called Skyr.  Making it an ideal breakfast smoothy that will leave you feeling full and healthy until lunchtime.  The smoothie will be nice and thick making it ideal to eat with a spoon, this will slow down your eating and allow you to properly digest and absorb all the nutrients

If you haven’t heard of Skyr (pronounced Skeer), then check out your local supermarket.  It has a creamy, thick, velvety texture and a tangy taste.  Being naturally low in fat, high in protein and probiotics, it is great for your gut health.  Although I’ve called it a yogurt it is technically a soft cheese made from skimmed cows milk

I will continue to experiment with this new ingredient so expect to see more recipes.  But for the time being get out your blender and blitz.

The Skyrs the limit!!! (sorry) :0)

IMG_313425g (1/4 cup) porridge oats

120ml (1/2 cup) coconut milk drink

125g (1/2 cup) of Skyr yogurt

100g ripe banana

1 tsp chia seeds

½ tsp toasted sesame seeds

sprinkling raw cacao powder

 

Simply put all the ingredients in a blender and blend until smooth. Pour out into a glass or bowl, sprinkle with the cacao powder and serve with a spoon.

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You can serve these as a nutritious snack by pouring 50ml (the recipe makes 300ml) in to a shot glass. It adds up to a very pleasing 45 calories

Childhood obesity

Obesity and children – should we be concerned?

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

imagesAs a nutrition coach I have noticed that more of my clients are concerned about the weight issues affecting their whole family, including the children.  It seems that some parents are really worried and don’t know what to do.

Many parents have received letters from their childs school giving details of their height, weight and BMI; this is part of the governments National Child Measurement Programme.  And for some it has been a cause for concern.  The latest obesity statistics seem to support the parents concerns, with almost a third of 10-11 year olds and over a fifth of 4-5 year olds being overweight or obese.  See my previous blog about sugar and children sugar confusion

The issue of obese children has also come to the attention of Notts TV.  They came to interview me on Thursday 7th.  Heres a clip of the short interview that was later aired on ‘The 6.30 show’

 

So why do we have this potential epidemic? 

I don’t believe there is one simple issue or factor, I think it is a combination of the following:

  • imagesLack of knowledge and education about health eating.
  • The availability of food (on the way to school, at school, after school, at the weekend, in the cinema etc),
  • Too much sugary and processed food
  • Lack of exercise and activity
  • Overweight parent(s)

 

 If you have concerns about your child’s weight what should you do?

  • First get their BMI etc confirmed by the GP or from the National Childs Measurement Programme data
  • Get support from the GP or a support group
  • Encourage your child, tell them they are great, boost their confidence
  • Don’t make it all about weight loss
  • Find fun family things to do that encourage activity (and burns calories)
  • Get cooking together
  • Make sure they are well hydrated as thirst is often mistaken for hunger.  Water or milk is the preferred drink
  • Exercise can be as important as diet.  To lose weight effectively and to maintain a healthy weight it is always best to both eat sensibly and to exercise regularly.
  • The Governments recommends  that children and young people aged 5-18 need to do:
    • At least 60 minutes  of physical activity every day, such as cycling and playground activities and fast running and tennis.
    • On three days a week, these activities should involve muscle and bone strengthening activities like push-ups, skipping or running.
  • Get some healthy eating advice; that could be from the school, the GP or a nutrition coach like me. I have recently been talking about this very subject on Notts TV so please Contact me on 07946 301338 for a free consultation.

 We need a combined approach to childhood obesity 

  • foodf_3224477bI think the obesity problem for both adults and children will increase until we start sending out consistent messages from GPs, health visitors, schools, supermarkets, after schools clubs etc
  • We need to see a reduction in the levels of sweets/chocolates etc type food sold at children’s eye level in the supermarkets.  There is a whole psychology about children and shopping – see my previously published article obesity

In the end we all have a responsibility

  • Children need to learn about the relationship between ‘food in and calories out’ as soon as they go to school – through education at school, after schools clubs and in the home
  • IMG_0848Parents need to set a good example, eat together around a table, prepare home cooked meals and practice portion control
  • Restaurants and food outlets need to offer healthy unprocessed children’s meals
  • Supermarkets and manufacturers need to take their responsibility seriously and reduce the amount of sugar, salt and chemicals etc in food.  And offer appropriate portions
  • IMG_2408Restaurants, supermarkets and food outlets could display their nutritional and calorie data on the produce so customers could make informed choices wherever food is available.
  • Government bodies need to continue getting the message out there about calories, portion control, high sugar, physical activities etc
  • GPs need to be proactive and ask to see children of overweight parents, because there is an increased likelyhood is that the child is also overweight.  Statistics show that overweight children more often than not become overweight adults.  They are then at a higher risk of developing diabetes, cardio vascular disease and some cancers
  • IMG_1326Healthy eating needs to be widely promoted in supermarkets, rather than the high sugar high, fat foods that we often see in prominence

If you are unsure where to start to make a heathy change for your family, have a look at some of my previous blog posts where you will find guidance, advice and healthy eating recipes

what is a healthy balanced diet

mindful eating

how to lose weight

healthy lifestyle

Low energy levels

How to get you mojo back!

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

6870-i-feel-an-inherent-tiredness-that-cannot-be-simply-cured-byDo you, like many people feel tired, lethargic and feel your get up and go has simply ‘gone’?  Maybe your diet and the foods you eat or possibly not eat could play a part

But I would always recommend visiting your GP to make sure there is no underlying medical issue that needs taking care of first.

Once that box has been ticked you may want to introduce some of these foods into your diet and see if you can get your mojo back

  • cerealEat breakfast       – Whole grain breakfasts (like porridge, shredded wheat and bran flakes), poached egg on wholemeal toast or a vitamin packed fruit smoothie
  • Eat regularly – 3 meals a day with 2 snacks (fruit/yoghurt/nuts), so you get a regular release of energy and no energy drops or surges
  • Eat more fruit and veg – They can be fresh, frozen, tinned, dried or juiced to count towards your 5-a-day.  The fibre in these gems will keep you feeling fuller for longer and balance out your blood sugar levels
  • IMG_2435Slow burning carbohydrates give sustained energy throughout the day. Eat wholemeal pasta, rice and bread and not the white processed versions
  • Reduce the amount of sugar in your diet, as it gives you a rush of energy that can then leave you feeling tired and irritable. Here’s advice on cutting down on sugar
  • Eat lots of iron rich foods to reduce tiredness – sardines, lentils, cashew nuts, pinenuts, baked beans, red meat, AllBran cereals, muesli, dried apricots, cooked spinach.
  • Stay hydrated – not drinking enough or drinking too much alcohol can make you feel tired.       Here’s advice on staying hydrated
  • Try and manage your stress by eating food that boost your serotonin levels and balance your adrenaline and cortisol levels like brazil nuts, just 3 a day will do the trick. Here’s more advice on stress free eating

Follow these simple tips you will soon feel energised and motivated

happy-quotes-325-635x631My article about tiredness has appeared on the Henpicked website and via their Twitter feed

Tired all the time? How to get your mojo back:

The Toby carvery review

Veg out restaurant review

The Toby Carvery, Colwick

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

In my quest to find good vegetarian food that is both tasty and nutritionally well balanced I decided to visit the Toby Carvery at Colwick. With an array of roast meats its not the obvious place to visit, but I wanted to see what was on offer for the health conscious veggie.

IMG_2855I went with my family on Thursday evening and it was relatively quite. A very cheery member of staff showed us to a booth and immediately took our drinks order and left us to peruse the menu. It was a simple choice for me; the meat free carvery i.e. everything minus the meat!, which is a bit cheaper than the meat carvery, with the added bonus of going up as many times as I liked for more veg.

However I could have had a whole selection of meat alternatives like a nut roast wellington, winter suet pudding (using vegetable suet, obviously) or Quorn Lasagne.

After a quick glance in the direction of the carvery we all opted to go straight for the main event and save ourselves for pudding (if we had room)

IMG_2859When we got to the counter the chef asked what I wanted ‘Meat free’ I replied so he put down his serving knives and went for the green handled prong and deposited on my plate a very large and crisp Yorkshire pudding and told me all the veg, bar the onions in gravy were suitable, even the stuffing and roasties.

The meat eaters were also spoilt for choice, they could choose from Turkey crown, gammon and beef

IMG_3126My review is in the Nottingham Post (29.4.15)

So far I’m impressed as the chef used separate utensils and knew about the ingredients. So on to the main event the vegetables, I had quiet a variety to choose from carrots, peas, leeks, cauliflower, mashed and roast potatoes and stuffing. They even had vegetarian gravy all nicely labelled plus lots of condiments like bread sauce, applesauce, horseradish, mint sauce and various mustards

IMG_2866I loaded up my plate and made my way back to the booth. The server came to check if we needed more drinks and if everything was ok. I couldn’t answer as I was well in to my ‘roast dinner’

The issue I often have when eating out is that the vegetarian option comes with a salad, rice or pasta, and therefore I cant have all the lovely additions that go with a typical meat dish. But with a carvery I could do just that.

IMG_2865So did it meet my brief of being tasty and nutritionally balanced; well I certainly consumed my 5-a-day, my large portion of peas also provided some protein, although the nut roast would have been a great choice. The vegetables also provided plenty of fibre and vitamins. As for taste, it was all very savoury and delicious; the wide selection of condiments was also an added bonus.

We all managed to have a pud, which ranged from the fruit crumble, profiteroles, sticky toffee pud and a sundae.

IMG_2862I wouldn’t eat this type meal every day because of the calories in the roast and mashed potatoes. The gravy can also pack a hefty calorie punch

My veggie meal was a very reasonable £4.29, the other meat alternatives were £5.99 the same price as a meat carvery. I would definitely go back, the service was friendly and efficient, the food was tasty, hot and constantly refreshed and it was well worth the price

If you are a vegetarian and want a traditional plate of wholesome food I would certainly recommend you visit a carvery

Spiced lentils with cauliflower

Spiced lentils with cauliflower

Serves 3 generous portions, 380 calories each

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3051 This is a really nutritious dish; the lentils are not only high in iron and fibre and therefore filling but a great source of low fat protein.  Making it an ideal healthy dish for vegetarians and vegans, or anyone wanting to watch their calorie intake.

The cauliflower is really low in calories (100gs contains an amazing low 25 calories!).  It is especially high in vitamin C, which helps protect cells and keeps them healthy.  Vitamin C also increases the amount of iron that is absorbed from plant sources, including lentils.

Cauliflower also has good levels of fibre which helps with your digestive health

So what are you waiting for – rush to the shops now and get making!

For the spiced lentils

  • IMG_3044200g red lentils
  • 1 tbls sunflower oil
  • 1 onion finely chopped
  • 1 garlic clove, finely chopped
  • 1 tbsp curry powder
  • 500 ml of vegetable stock, made with a cube and boiling water
  • 1 red chilli, finely chopped
  • 2 tbsp chopped coriander leaves
  • juice of ½ a lime

 

 

For the cauliflower

  • 1 tsp oil
  • 1 tbsp curry powder
  • 1 tsp each of ground cumin, coriander, ginger and cinnamon
  • 1 tsp dried chilli flakes
  • 1 large cauliflower, cut into small florets
  • 500 ml vegetable stock
  • dash lime juice
  • coriander leaves

 

  • For the cauliflower, warm the oil in a saucepan over a medium heat, add the curry powder, all the spices and the dried chilli flakes. Stir well and fry for 1-2 minutes, or until fragrant.
  • Add the cauliflower florets and vegetable stock. Bring the mixture to the boil, then reduce the heat and simmer for 10 minutes. Remove the pan from the heat and spoon out the partly cooked cauliflower. Reserve the liquid
  • Heat 1 tsp oil in the frying pan over a medium heat, add the cauliflower and fry until golden-brown and crispy. Squeeze over a little lime juice.
  • For the red lentils, heat the oil in a frying pan over a medium heat. Add the onion and garlic and fry for 3-4 minutes, or until softened but not coloured. Stir in the curry powder until well combined.
  • Add the lentils and cover with hot stock (including any left over from cooking the cauliflower), then bring the mixture to a gentle simmer and cook, stirring occasionally, for 10-15 minutes, or until the lentils are tender. If all the stock hasn’t been absorbed then turn up the heat and boil it away. Take the cooked lentils off the heat and add the red chilli, coriander and lime juice. Keep warm.

IMG_3063

 

 

 

Spoon the lentils into 3 bowls. Arrange the crispy cauliflower florets on top. Garnish with a few leaves of coriander

School puds – say cheese!

School puds

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

In January new guidelines were introduced in schools to make meals healthier. For more information read my earlier blog healthy school meals

IMG_3085The new guidelines included advice about puddings. One Nottinghamshire School – Ernehale Infant School, in Arnold has brought out a new menu, and has decided to include cheese and biscuits as a pudding alternative. This has created a bit of a stir, so the Nottingham Post sent the Food Sleuth to test out the changes to the menu Nottinghamshire schools healthy menu

And I was interview by Andy Whittaker of BBC radio Nottingham on Wednesday morning for my views on puddings in general and cheese and biscuits in particular

 

imagesThis is a 5 minute clip of that interview. Andy asked if unhealthy habits were being created by children expecting a pudding and was cheese and biscuits a suitable choice

 

imagesI believe a school has a duty to offer healthy and balanced food to its pupils and a pudding can be a part of a healthy balanced meal. With the caveat that portion control has to be observed.  1,800 calories is the daily maximum for children aged five to 10.  A portion of cheese and biscuits could only have 112 calories.

For some children a school dinner could be the most substantial meal they eat, and when they get home they may only be offered a snack

At lunchtime if a child has mushroom risotto with peas followed by cheese and biscuits they will feel satisfied and nourished. Not only can that help them to concentrate in the afternoon but it could mean they are less likely to buy a snack at break time

 

imagesCheese is not only full of calcium; needed for healthy bones but research has shown that eating cheese at the end of a meal can neutralise the pH in the mouth and therefore possibly reduce tooth decay. This is especially important to young teeth with delicate enamel

 

So my advice to parents is encourage your children to be adventurous and try new things. Appreciate a school that offers as wide a variety of foods as possible, so your child can be inspired to make healthy food choices

If you are a parent, would you be worried about your child having cheese and biscuits as a pudding, do you think school puddings can lead a child into bad habits.  Or do you, like me think its about balance, variety and overall portion control?

I’d love to hear your views

UPDATE

On Monday 27th May I appeared on Notts TV ‘The 6.30 show’ to talk about the changes to school meals.  The full 30 minute show is here.  I appear one minute in until 6 minutes

Notts TV 6.30 show 27.4.15

 

 

Ginger greens

Ginger greens

Serves 2, 53 calories a serving

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

IMG_3032

 

This is an amazingly low calorie lunch, or a very filling vegetable accompaniment, making it an ideal 5:2 fast dieting dish.  Dry frying in a  non stick pan means no oil is needed which keeps the calories really low.  But for a bit of luxury and some good fat soluble vitamins you could drizzle over some olive or rapeseed oil with a splash of lemon juice  – that would add about 100 calories

 

 

100g each of leek, courgette, green pepper and celery

large pinch of dried chillies

IMG_30281 tsp ginger garlic paste

1 tsp chopped parsley

½ tsp sesame seeds

splash of lemon juice

salt and pepper

 

 

Slice all the veg into batons, heat a non stick frying pan on a low light add the celery, leeks and pepper and cook for 5 minutes, stirring regularly. Add the courgette’s, chilli and ginger garlic paste. Cook for a further 2-3 minutes. Add a splash of  water if it starts to dry out or brown too much.

Add salt and pepper, lemon juice and sesame seeds. Taste, adjust the seasoning if necessary

Divide between two plates and serve

 

Non- fast day additions

If you you want to make the dish more substantial or eat it on a non fast day then any of these additions will do the trick

IMG_0714

 

Toasted pine nuts – 20g 140 calories

chickpeas – 100g drained and rinsed 120 calories

Quorn fillet – 1 x 55 calories

Salmon fillet – 100g 175 calories

Grilled chicken breast – 100g 100 calories