1 egg frittata

1 egg frittata – 151 calories (197 calories with salad), serves 1

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

Eggs are a great source of complete protein and a power house of vitamins and minerals, so make sure you pack plenty in to your diet.  There is no recommended limit on how many eggs people should eat, so go on enjoy an egg to two!

Don’t forget to store them properly – in the fridge

egg1 large free range egg, splash of milk, salt and pepper, 40g courgette, ¼ garlic clove, ¼ (40g) onion, ½ tsp oil, pinch of dried chilli flakes

Add the oil to a small frying pan suitable for a single omelette.  When hot add the chopped courgette and onion.  Cook for 5 minutes on a medium heat.  Add the garlic and cook for another two minutes.  Break the egg in to a bowl add a splash of milk and lightly whisk with a fork.  Season with pepper and chilli and tip into the pan.

 

 

IMG_0594

Stir with a spatula, when the egg starts to set stop stirring but tilt the pan to move the uncooked egg into any cracks and breaks so it all sets.  Season with salt.

Tip onto a warmed plate and serve with a large salad of mixed leaves, cucumber and tomato (180g, 46 calories)

 If you have a favourite egg recipe why not share it

Non-fast day additions

Double the recipe – 302 calories in total

Add a 30g grated cheese (125 calories) or feta (90 calories)

Overnight oats

Overnight oats, serves two,  202 calories per serving

overnight oatsThis really is a great way to enjoy fibre rich oats.  When they are soaked overnight they become soft and creamy, and with the addition of some fresh fruit they are also naturally sweet.  So there is no need to add extra sugar, honey, or maple syrup.  The oats are low GI and will give you a slow release of energy until lunchtime.  The fruit and the oats will also give you a big burst of fibre; also great for keeping you fuller for longer and for improving your digestive health.  The chia seeds (pronounced chee- ah)  not only make the dish more firm but add extra protein and calcium

And there is no reason why this dish has to be limited to just breakfast.  It makes a great dessert or afternoon treat.  The variations below will keep it interesting.

Go on pimp up your oats!!

Serves two,  202 calories per serving

IMG_184860g porridge oats

40 ml coconut water*

120 ml of skimmed milk or milk alternative (coconut, soya or almond milk) *

1 apple – grated

large pinch cinnamon

1 tbls sunflower seeds

1 tsp chia seeds

* If you haven’t got coconut water or indeed don’t like it, not to worry just use 160ml of milk instead

Put all the ingredients in a bowl and stir, then place in the fridge overnight or at least for 2 hours

IMG_1849

In the morning stir all the ingredients again and add more milk or water if its too thick and serve in a bowl

 

The ingredients can be increased to make more than one serving and can be kept in the fridge for up to three days

 

Additions to the basic recipe

1 tbls sultanas – 44 calories

7 (10g) cashew nuts chopped- 60 calories

1 tsp (5g) flaked almonds- 30 calories

2  (10g) apricots, chopped- 18 calories

2 (6g) brazil nuts chopped- 40 calories

1 tsp pumpkin seeds – 28 calories

1 pear, grated – 60 calories

1 tsp (15g) wholenut peanut butter – 96 calories

Grilled vegetable frittata

Grilled vegetable frittata – serves one, 121 calories

IMG_2054This month it is IBS Awareness Month,  what better way to address some of the symptoms than by eating a healthy balanced diet, especially utilising the FODMAP diet (more on that later in the month!).  So start the day as you mean to go on and have a protein rich breakfast. Eggs are in fact a ‘complete’ source of protein because they contain all eight essential amino acids; the ones we cannot synthesise in our bodies and must obtain from our diet. And are naturally low in calories – the average egg has only 70 calories. Having them for breakfast could help with weight loss as the high protein content makes us feel fuller for longer.  They are also a great source of vitamin A and lutein – both needed to maintain eye health.  All of this makes them the ideal start to any day and great for vegetarians and meat eaters alike.

This great recipe is so versitile you can use up any left over vegetables and as well as being perfect for breakfast it can also be a quick and easy lunch as well as a satisfying supper.

So what are you waiting for, get cracking!

IMG_202420g sliced aubergine

40g sliced courgette

40g sliced pepper

1 spring onion

½ tsp olive oil

½ clove of sliced garlic

1 medium free range egg

splash of milk (dairy or non dairy)

large pinch of marjoram

large pinch of black pepper

small pinch of salt and chilli flakes

 

IMG_2028Switch on the grill place the sliced courgettes, aubergine and pepper on a heat proof tray and drizzle a small amount of oil over.  Cook under the grill for about 10 minutes, turning regularly to avoid them burning.  Remove and set aside.

 

In the meantime in an individual non-stick omelette pan heat the remaining oil and add the spring onion and garlic.  Cook for a few minutes until soft.

 

IMG_2026In a bowl crack the egg add a splash of milk, pepper, chilli and marjoram.  Whisk lightly.  Add the grilled veg to the omelette pan and pour in the egg mixture.  Move the egg mixture with a fork or spatula until it starts to set, this will take about 2-3 minutes.  Tip on to a plate and then back in to the omelette pan to cook the other side.  This will take a further minute or so.  Sprinkle the top with a pinch of salt. And slide out on to a plate

 

IMG_0593Serve with a large salad of leaves, tomatoes, cucumber, watercress, mint leaves and a drizzle of lemon juice or balsamic vinegar

A word (or two) about cholesterol

For many years eggs have been considered more of a health risk than a healthy benefit, due to their high cholesterol levels. But its now the case that the cholesterol content  is much lower than it was 10 years ago.  British research shows that a medium egg contains about 100mg of cholesterol, a third of the 300mg recommended daily limit. Also it is believed that saturated fat in the diet, not dietary cholesterol influences blood cholesterol levels the most.
If you are concerned about your cholesterol or are unsure whether it is safe for you to consume eggs please consult your GP.

Useful website: please visit this website for information about the safe handling of eggs  http://www.nhs.uk/Livewell/Goodfood/Pages/eggs-nutrition.aspx

 

Pancake day

Pancake day

If you’ve never flipped before then flip today!

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

Basic pancake recipe

Makes about 8IMG_0706

110g plain wholemeal  flour or ground oats (ground in a coffee grinder or nutribullet)

1 large egg

330ml milk, or half milk half water (you can also use coconut/ almond/ soya/oat milk)

Put the flour in a large bowl and make a well in the middle. Whisk the egg and milk together in a jug or bowl. Pour about a quarter of the milk/egg mixture into the well, plus a pinch of salt.

Whisk together, drawing in the flour gradually, until it is all incorporated as a smooth paste. Add the rest of the milk/egg and whisk until smooth.

If you have time, leave to rest for an hour or overnight in the fridge: this really does make for a lighter pancake. But it’s not compulsory.

imagesLightly oil a small frying pan and heat on a medium flame.  Pour in a ladle spoonful of the batter and tip the pan so that the batter coats the bottom. Cook for a few minutes then flip the pancake over and cook for another minute.  Tip onto a plate and make another one.  The first pancake may stick and not be perfect but persevere they will get better

Now its time to pimp up your pancake!

  • imagesSpread a large teaspoon of wholenut peanut butter onto your pancake and add a sliced banana. if the peanut butter is too thick water it down with a splash of milk
  • Scramble two eggs (with a pinch of dried chilli flakes) and wilt a handful of spinach. or a couple of blocks of frozen spinach cooked  Spread the spinach over the pancake.  Sprinkle with ground black pepper and top with IMG_5114scrambled egg
  • Warm two handfuls of blueberries in a dry frying pan, until a few burst. Pour onto the pancake drizzle a small amount of runny honey and scatter over a teaspoon of pumpkin seeds serve with a dollop of Skry yoghurt for a great protein boost
  • IMG_3612Spread a table spoon of natural or dairy free yoghurt over the pancake, add a few chunks of fresh pineapple and sprinkle over a few dried chilli flakes
  • imagesFry some mushrooms and garlic in a small amount of oil.  Add a few leaves of fresh thyme or a pinch of dried.  Add a tablespoon of natural or non dairy yoghurt and a large pinch of black pepper.  Warm through and spoon on to the pancake

Why not share how you pimped your pancakes this year?

Should the day start with breakfast?

Should the day start with breakfast?

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

From the 24th January you have seven days in which to celebrate national breakfast week; It is an ideal opportunity to promote the wealth of wonderful breakfast produce on offer around the UK.

Breakfast comes from the word ‘break fast.’- the first meal you have after a long period of abstinence. So yes it is important but it doesn’t have to be eaten immediately after waking up. Some people’s digestion is a bit sluggish and like me they might like to start the day with a glass of hot water and lemon; there are lots of claims about the health benefits of IMG_3797consuming this drink from weight loss, to detox, to liver cleanse. I drink it because I like the taste and it is gentle on the stomach.  An hour or so later I then have my breakfast; usually homemade muesli, porridge, or scrambled eggs on toast. Protein is great for keeping you full until lunch and eggs are particularly good and could help you to eat fewer calories for the rest of the day

Eggs are a great way to start the day.  Being a ‘complete’ source of protein, they contain all eight essential amino acids; the ones you can’t make in your body and must obtain from the foods you eat.  As well as protein they are also high in essential fatty acids, both of which have a satiety value that helps keep you feeling fuller for longer.

A 2008 study (International Journal of Obesity August 5, 2008) supports previous research which showed that people who ate eggs for breakfast felt more satisfied and ate fewer calories at the following meal.

 

If I had a choice between a sugary cereal or nothing at all, I’d probably take nothing at all and IMG_2182about 10ish I’d have a handful of nuts and seeds or a rice cake and peanut butter (not always with pomegranate seeds but they are delicious!) or wholemeal toast; all would give me slow releasing energy and good protein. But if that weren’t possible I’d have a small bowl of the sugary cereal with some fresh fruit and some protein and calcium rich milk (or non dairy alternative). Doing so would however potentially give me up to 3 teaspoons of sugar

brekkie

 

Extracts of this blog have appeared in todays (23/1/16) Nottingham Post, its also available online at Nottingham Post national Breakfast Week

Some people who like a sweet start to the day and will often have a coffee with a muffin on the way to work. What they may not appreciate is the muffin could have up toIMG_4811 10 teaspoons of sugar and 500 calories. That’s on top of a 250 calorie and 5 teaspoon ladened latte

To put that in contact, it is recommended that our daily sugar consumption should be no more than 25g or 6 teaspoons

 

I prefer a savoury start to the day and as a treat love having a IMG_4458lazy brunch at a café. My favourite place so far has been Bills restaurant In Nottingham; its rather pricey so it wouldn’t be my regular haunt. A more affordable and equally tasty place is The Kiosk in Sherwood. Their Middle Eastern Fried Egg sandwich is delicious and very reasonably priced

 

Do you go out for breakfast, if so where’s your favourite place, or are you a breakfast skipper and prefer to have just a cuppa?

 

 

 

 

Blue Monday – 18th Jan 2016

Blue Monday – 18th Jan 2016

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

Monday the 18th of January is considered to be the most depressing day of the year! When the bank balance looks pretty low, the New Years resolutions are fading and the temperature is dropping.

IMG_5039If you are feeling down don’t reach for the pills, or the booze (especially if you are committed to dry January) or the last of the Christmas chocs. Instead reach for food that can lift your mood and spirits

 

Fruits and vegetables are an obvious choice as they contain lots of mood enhancing vitamins – go for variety and colour. 3 Brazil nuts a day contain all your selenium needs – a vital mineral that helps us to feel happy. I’d IMG_0847also add oily fish, walnuts or flaxseeds to your diet for the good omega 3 fats they all contain. This good fat has been shown to lift our mood. Peas and marmite both contain B vitamins – these have also been show to have mood boosting properties

Wholemeal carbs like pasta, bread and rice also contain

Wholgrains

Wholgrains

valuable amounts of serotonin that can induce a feeling of calmness

 

And don’t forget the great outdoors; being outside is not only goof for our heart health and reducing feelings of isolations but it’s a chance for us to gain some much needed Vitamin D – also known as the sunshine vitamin

My Meat free Monday Blog will be a recipe that has lots of mood enhancing ingredients, to make you feel more uplifted. 

 

But in the meantime why not counter that sad feeling by incorporating some of the above ingredients in to your diet this weekend and here’s how

  • add some fresh or dried fruit to your wholegrain cereal (weetabix, porridge, all bran, shredded wheat etc)
  • IMG_2482make a smoothie using milk (or non dairy like coconut milk) and add some kale, carrots, avocado, banana, ginger
  • for lunch have scrambled egg with some smoked salmon on wholemeal toast or Ryvitas
  • for an afternoon snack munch on some walnuts or brazil nuts for great omega 3s and serotonin
  • and for your evening meal try a mixed veg stirfy with buckwheat noodles (not forgetting to add some protein and vitamin B rich peas!)

Have you got any ideas for lifting your mood and avoiding Blue Monday?