October is breast cancer awareness month

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

BCAM

 

The number of people being diagnosed with breast cancer is increasing, but the good news is survival rates are improving. This may be because of more targeted treatments, earlier detection and better breast awareness.

 

Sadly 1 in 8 women in the UK will develop breast cancer in their lifetime. That’s the equivalent of 150 people every day or one person every 10 minutes.

Having a healthy diet is no guarantee that you will not succumb to this disease but the NHS have said “there are benefits for women who maintain a healthy weight, do regular exercise and who have a low intake of saturated fat and alcohol.’

So what does a healthy diet look like?

By making a few changes and some small tweaks to your current eating habits you too can have a healthy diet.

  • 20814963_10154896478886903_999091747_nStart by eating more fruit and veg. Think about variety, in fact a ‘rainbow of colours. Try and eat whatever is in season; this is for two reasons, one it’s cheaper and two the food will be at its best and most nutritious. If you can’t always buy fresh don’t worry frozen and tinned can be just as good
  • Reduce the amount of processed foods you eat. They can often be packed with saturated fats, sugars and salt.
  • Eat moderate amounts of lean protein like tofu, beans,quinoa, chicken, fish (including oily fish like salmon, mackerel and trout) and eggs,

thai-tofu-curry

  • Drink eight glasses of water or fluid a day – this not only keeps you hydrated but can fill you up and help curb your appetite
  • Eat moderate amounts of wholegrain carbs like pasta, bread and rice. Wholegrains contain more fibre which is not only good for your digestion but will help you feel fuller for longer

Wholegrains

  • Make sure you eat enough dairy and dairy alternatives – these contain valuable amounts of calcium for healthy bones and teeth. Low fat versions will help reduce calories without a reduction in calcium (but be aware of the sugar content in ‘low fat’)
  • If you do drink alcohol do so in moderation and be aware of the safe limits. Both men and women can drink up to 2 units of alcohol a day without significant risk to their health.  Although it is advisable to go alcohol free a number of days a week

 

All this month you can do things to support breast cancer awareness month (bcam)

risotto beetroot

 

You could simply buy a badge or bangle from shops and supermarkets, make a donation, if you are a woman be breast aware, wear pink on a Friday in October, do a fun run in aid of this great cause, or why not make your friends, family or work colleagues this beautiful, healthy pink beetroot risotto and ask for a contribution to a cancer charity

 

 

marsden cancer

 

The recipe is from a great cookbook, that is not only helpful to those affected by cancer but for the whole family.  The introduction also provides useful information about healthy eating

 

If you would like more information or have been affected by breast cancer please click on any of these websites for helpful information and support

maggies_nottinghamhttps://www.maggiescentres.org

 

http://www.breastcancercare.org.uk

images

http://www.breastcancercare.org.uk/about-us/lavender-trust

http://www.breastcancercampaign.org

http://www.breakthrough.org.uk

Sweet potato curry

Sweet potato, chickpea and spinach curry – serves 2.  270 calories per serving

 

veg curry

Why not try this 5:2 fast diet curry,  the additions at the bottom of the page mean you can make it more substantial and also eat it on your non fast days

It works equally well with sweet potato, butternut squash or those Halloween pumpkins!

 

1 small sweet potato (100g) – chopped into bite sized pieces – you could also use pumpkin or butternut squash

1 small onion (50g) – chopped

1 medium chopped courgette or frozen peas (145g)

½ tsp vegetable oil

80g of spinach – fresh, frozen or tinned (and drained)

½ of a 400g tin of chickpeas – drained , reserve the liquid

½ garlic clove – chopped

Pinch chilli flakes

½ tsp curry powder

½ tin of chopped tomatoes

1 tsp tomato puree

1 tsp balti/curry paste

25 g per person of uncooked brown basmati rice (makes 80g of cooked rice)

Coriander leaves (optional)

IMG_8860

Frozen spinach

Frozen spinach

 

Fry the onion in the oil add the curry powder, tomato puree and curry paste and fry for 2 minutes.  Add the sweet potato (butternut squash or pumpkin) and cook for another 5 with a lid on.

veg

Add the courgettes (or peas), spinach, tomatoes, garlic, chilli, chickpeas.  If the sauce is too thick add some chickpea water.  Turn down the heat and simmer until the vegetables are soft (20-25 mins).  Taste and adjust seasoning, add more water if necessary

IMG_8888

At the same time cook brown rice (according to instructions on the packet) for about 20-25 minutes

veg curry

Sever the rice and curry.  Scatter over a few coriander leaves

Non-fast day additions

rotiMore rice 80g cooked – 90 calories

28g cashew nuts – 164 calories

small tandoori roti bread – 160 calories

Chestnut, leek and cranberry terrine

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

Christmas chestnut, leek and cranberry terrine – serves 2

IMG_4635This is a delicious and very festive recipe for all the vegans, veggies and non veggies gathered around the Christmas table.  Once cooked it keeps in the fridge for up to three days and freezers really well.  It is also really adaptable in that if you don’t like leeks you could use parsnips or carrots, and if you don’t like cranberry sauce you could use mango chutney.

The quantities can also be doubled or tripled depending on the number of guests.

 

 

If you have a favourite vegetarian show stopper then why not share it with?

 

1 tbls of reduced sugar cranberry sauce,

80g leeks – washed and cut into batons to fit the width of the loaf tin

1 tsp vegetable oil,

½ (50-60g) onion chopped,

½ tsp chilli flakes, 1 garlic clove, Salt & pepper

10g sage leaves , 5g thyme– finely sliced,

60g of cooked chestnuts (vacuum packed),

30g each of mushrooms (sliced), fresh spinach (washed), chopped hazelnuts (or walnuts, peanuts or cashew nuts), wholemeal bread,

Large pinch of mace or cinnamon

 

ingredients

 

  • Pre heat the oven 180C/160 fan oven/gas 4
  • Heat the oil in a medium pan and add the onions and mushrooms, cook on a low heat for 10-15 minutes.  If the pan dries and the veg starts to stick add a drop of hot water.  Stir in the chopped garlic, sage, chilli and salt & pepper cook for a further 2 minutes then tip into a bowl.
  • In the same pan add a small amount of boiling water and cook the leeks for 4 minutes until soft.  Drain well and line  (width ways) the bottom and sides of a greased and lined (greaseproof paper) dish.   A foil container, the type takeaway food comes in is a perfect size.  Pack the leeks in tightly to cover the bottom.  Any left over leeks can be chopped and added to the cooked onion mix.
  • Put the spinach in a microwavable bowl (no need to add any water) and heat on high for 30 seconds just to wilt the leaves. Or place in a colander over the cooking leeks
  • Chop the chestnuts and hazelnuts.  This can be done by hand or in a food processor or nutribullet. whiz up the bread in the processor/bullet too.  Add them all to the bowl of cooked onion; add the mac/cinnamon and some of the leek water to bind it all.  Mix with a large spoon.
  • Place ½ of the chestnut mixture on top of the cooked leeks in the loaf tin; press down well with the back of the spoon.  Add a layer of wilted spinach.  Then spread the cranberry sauce on top of the mix. Repeat with the remaining chestnut mixture, pressing down with the back the spoon.
  • Cover with foil and bake for 1 hour.  Remove the foil and loosen the sides with a spatula before turning out onto a plate.  Any left overs can be wrapped and frozen

 

IMG_0541

 

 

Now how tasty does that look!

 

 

*NB the terrine can be made, covered and chilled the day before