Beetroot risotto

Beetroot risotto with pearl barley and quinoa

Serves 2, 320 calories per serving

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

IMG_4244This risotto has been inspired by Jack Monroe’s risotto recipe in the Royal Marsden cancer cookbook

 

 

vegan cookery poster jpeg

 

And is the perfect recipe for my Vegan cookery class to make this week!

The use of beetroot not only adds colour and a wonderful earthy taste but bags of fibre, antioxidants, potassium and iron. The pearl barley makes a healthy nutritional change to arborio rice: Its high in fibre, calcium and protein, but low in fat and calories. By adding quinoa the protein content really increases, making this a very filling and nutritious vegetarian and vegan dish

 

IMG_4276250g fresh beetroot, peeled and diced (or use the pre-cooked vacuum packs)

500 ml vegetable stock – either leftover stock from cooking some veggies or hot water and 1 teaspoon veg bouillon powder

2 tsp olive or rapeseed oil

1 fat garlic clove – crushed

1 small leek (80g) finely sliced

large pinch dried chilli flakes

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Pearl barley

100g pearl barley or buckwheat (which you need to pre soak overnight) and 25g of quinoa

50ml red or white wine (or water)

100g frozen peas (or broad beans)

2 tbls chopped mint and parsley

salt and ground black pepper

 

IMG_4296flavoured drizzle oil (optional)

zest and juice of half a lemon (equivalent to 2 tsp)

1 tsp olive or rapeseed oil

½ tsp horseradish

If you are not using the oil you can substitute the horseradish for the chilli flakes in the main risotto

 
horseradish

To make the drizzle vegan please use either fresh horseradish or a jar without cream

If you are using fresh beetroot put it in a pan and cover with some of the stock. Bring to the boil then simmer and cook for about 15 minutes until tender.

If you are using the vacuum packed variety, miss out this stage and simply open the packet*

 

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*A word of warning! which ever type of beetroot you use, be aware that it stains everything! So your chopping boards, spoons and hands will all be a lovely pink colour by the end of this. You can minimize the pink by wearing rubber gloves to handle the beetroot, cook with a metal spoon (never wooden for beetroot), or use a plastic chopping board

 

Meantime on a medium flame heat the oil in a large IMG_4281shallow pan and add the leeks and garlic. Cook for about 5 minutes until the leeks are soft.   Add the pearl barley and coat with in the oil. Then tip in the wine and allow it to bubble away for a few minutes.

 

Blitz the beetroot in a blender (a nutribullet does a great IMG_4287job), add the stock and chilli (or horseradish) and add a ladleful at a time to the grains. Keep adding a ladleful as soon as it is absorbed. This should take about 30-40 minutes

 

After 15 minutes add the quinoa (this takes less time to cook) and mix in. once the pearl barley and quinoa are soft and fluffy stir in the peas and 1 tablespoon of the chopped herbs. Taste and season with salt and lots of pepper

 

Serve into 2 warmed bowls

 

Lemon horseradish oil

Mix all the ingredients together and drizzle over the risotto

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Finally scatter over the remaining tablespoon of chopped herbs

 

 

 

risotto

 

And here’s how the finish dish looks when its made by my vegan cookery guests

 

 

 

 

 

 

BCAMThis is a great recipe to support breast cancer awareness month.  So why not make a larger amount (its easy to double or triple the ingredients) and invite your friends over.  They can make a donation to your favourite cancer charity like Maggie’s (the cancer support centre inside the grounds of the Nottingham City hospital)

 

Easy beetroot hummus

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

beetroot hummusEasy beetroot hummus

I made a variation of this dish last year but over the weekend I wanted a snack; I had a tin of chickpeas and some left over blended beetroot and this super quick protein packed snack was created!

It makes enough for half a dozen people, although it keeps for 3-5 days in the fridge

This can also be made with shop bought or left over home-made hummus. Simply tip it in the blender add your beetroot and switch on!

Beetroot’s are rich in fibre, vitamins (especially folic acid) and antioxidants.  If you buy fresh beetroot you can also eat the leaves which are full of calcium and iron

beetroot hummus400g tin of drained chickpeas – reserve some of the water

1 clove of garlic

1 ½ tablespoons lemon juice

1 tables tahini – sesame seed paste

3 cooked beetroot’s (I use the ones in the vacuum packs)

pinch of salt and pepper

 

beetroot hummusPut all the ingredients in a blender. I like to use my nutribullet but a food processor or hand stick blender is just as good.

Blend for 20 – 30 seconds or until you get your desired texture.  Add some of the chickpea water if it’s too thick

Taste and add more lemon juice or pepper if necessary

 

beetroot hummusTip in to a bowl. To firm up the texture and to let the flavours develop cover and leave in the fridge for 20 minutes or longer.

But if you can’t wait that long serve immediately with some Ryvitta or vegetable sticks

 

 

 

5 top tips for weight loss

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

weight loss
I have previously published an article on the Nutritionist Resource website all about how to lose weight and keep it off.

Did you know that in England over 61% of adults are overweight or obese? If you’d like to get healthier and fitter why not try my simple tips to help with your weight-loss efforts.

Tip #1

Keep a food diary, many of us forget about the food we eat in the car, the latte we drink on the way to work or the children’s leftovers.  Why not download and print my example of a food diary so you can keep an accurate record and start to make some changes

Tip #2

tofu-eggAlways eat breakfast – even if it is just yoghurt (dairy or non dairy) with some blueberries or strawberries and a tablespoon of raw oats.  This provides you with protein and vitamins that will fuel you until lunchtime, as well as counting towards one of your 5 a-day

Or delicious scrambled eggs or tofu eggs for those who have more time for a relaxed breakfast.  Protein is a great for making you feel nice and full and both tofu and eggs are packed with protein and a range of 18 vitamins and minerals.

 

Tip #3

Mindful eating

 

Be mindful, research has shown that not paying attention to our food makes us more prone to snacking later. So put down that phone, tablet, laptop and enjoy what you are eating; How does it look, taste, smell?

 

 

Tip #4

IMG_2782Practice portion control.  Did you know crisps use to be sold in 25g bags, now it ranges from 30g to 150g (for the large sharing bags). In Briton we polish off six billion packets of crisps a year or almost 100 packets per person, so over our lifetime that’s lots of extra calories!

A recommended portion size of your favourite breakfast cereal is usually 30g.  Have you ever weighed out how much you eat.  Try this morning, you may be surprised just how much that is

Tip #5

IMG_3011If chocolate is your thing,  before you pop a piece in your mouth imagine what it smells like, think about the rich, deep chocolatey taste, how will it feel as it melts and coats your mouth.  Then pop that piece in.   Doing that simply exercise will make you eat less

 

Do you have a favourite weight loss tip that you could share?

Asian Parsnip soup

Asian Parsnip soup – serves 6

This is a great way to use those wonderful sweet and seasonal parsnips. Not only are they full of slow releasing fibre to keep you nice and full but they are also jam packed with immune boosting vitamin C.

2 or 150g small onions

2 tsp olive oil

img_93881 tbls garam masala and ginger/garlic paste

1 tsp chili flakes

1 ½ ltr veggie stock, either made with 3 tsp bouillon powder or 1 stock cube and boiling water

6  or 600g parsnips

Handful of fresh coriander or parsley leaves

Soya/oat cream (optional)

1 tin of chickpeas (optional)

 

In a large saucepan add the oil and heat. Peel and chop the onions and fry in the oil until soft but not coloured. Add the spices and paste* and cook until its smells really aromatic (about 5 minutes). Keep moving the onions and spices to stop them sticking or burning

* You can also use a clove of garlic and 1 tsp ground ginger or fresh ginger instead of the ginger/garlic paste

img_2094-768x1024Add the chopped parsnips (it’s not necessary to peel the parsnips, although you can if you want) and the stock. Stir, reduce the heat to a simmer and cover the pan with a lid. Cook for 15-20 minutes until the parsnips are soft.

 

Using a hand blender (or food processor, blender or nutribullet), blend until smooth. Taste and add salt and pepper as necessary.

This little 15 second video shows you how easy it is to blend the soup

Soup

 

The soup can now be served. However to make it more substantial and to increase the fibre and protein content add a tin of chickpeas (and their water). Finish with a swirl of non-dairy cream