Recipes and nutrition tips

Kale crisps are so easy to make and great if, like me, you love savory crispy snacks. Just strip the leaves off the kale and put them in a bowl, roughly tearing any big leaves. Mix in a little olive oil just enough to lightly coat the leaves. I like to sprinkle in some chilli flakes. Spread out in a single layer on an oven tray and bake in a medium oven for 10-15 mins, turning them half way through. They are done when quite browned but not burned! Leave to cool down on the tray, then enjoy! ...

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My lifelong food inspiration is my mother. This is the starter she's made for tonight's meal #beetroot #mozarella #salad The pate in the centre is beetroot mashed up with creme fraiche. Pretty isn't it? ...

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Herbs are still growing well in the garden, even in early December. I'm about to chop these up to go in a lovely winter warming butternut squash and lentil stew or soup depending on how thick it turns out! Rosemary, sage, oregano and tarragon. ...

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Pink porridge! I thought I'd try adding a teaspoon of organic beetroot powder to my porridge this morning. I'm pleased to report that it tasted fine, no discernible beetroot flavour, just a slight sweetness so I didn't need to add my usual drizzle of honey. ........................................................ Beetroot powder is a great nutrition booster as the red colour is a strong #antioxidant called betacyanin. It is also a source of #dietaryfibre and #micronutrients such as magnesium, iron and vitamin C ...

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A lovely warming bowl of #porridge on a rainy autumnal morning. With chopped dried #apricots ( The brown unsulphured variety are best) a sprinkle of ground #flaxseeds and a little drizzle of #honey. ...

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Filled buckwheat pancakes. #glutenfree and #delicious !😊.............................. Make a pancake batter with 100g buckwheat flour, pinch of salt, 300mls milk, 1egg, 50g melted butter. Put the flour in a bowl, make a dip in the centre and put all the ingredients except the milk in the dip. Gradually add the milk and beat everything into the flour to make a smooth batter. Make all the pancakes in a hot lightly oiled frying pan. This quantity makes about 6 pancakes and can easily be doubled up............................................. I filled the pancakes with ratatouille with some feta cheese crumbled in. Just put about 3 to 4 desert spoons of filling into the centre of a pancake and fold the edges in to make a parcel. Put all of the parcels into an oiled shallow baking dish. Brush a little melted butter over the top of each parcel. Cook for about 20-25 mins in a medium oven then brown for a short time under the grill if needed. ...

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🐟An easy way to cook fish. 🐟This is hake which is a lovely firm white fish much loved in Spain. So I made a Mediterranean style tomato based vegetable sauce by cooking chopped aubergines, onions, red peppers and garlic in olive oil until fairly soft, then added some fresh chopped tomatoes, some red wine and herbs, and paprika. This is then simmered on a low light for 30 mins or so with a lid on the pan. Season to taste. The fish and the prawns are then popped on top of the veg and the lid replaced for 10-15mins until just cooked through. Delicious, and only one cooking pan to wash up! ...

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Speedy side salad! Just a couple of minutes work with my trusty peeler. #corgette #redpepper #carrot #walnutoil #lemonjuice #pepper ...

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One of my favourite weekend meals: seared tuna and coconut turmeric rice (see an earlier post for the method) with stir-fry onions, mushrooms and spinach flavoured with loads of garlic, ginger, pepper and some soy sauce. #turmeric #garlic #ginger and #greens are all good for the liver, so perhaps it will help my liver cope with that lovely glass of #redwine πŸ˜„ ...

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Bright soup for a grey day! Mainly #carrots and #onions, with a couple of #beetroot giving that lovely red tinge. Veg stock, and #turmeric #pepper, #garlic and #ginger for a delicious warming flavour. For basic soup making technique see previous posts and just use whatever quantity and proportions of #veg you prefer for a quick and easy #healthymeal ...

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Blackberries are ripening early this year and are easy to find growing wild in city parks and on verges. They are just as good nutritionally as those expensive blueberries with loads of air miles, and in fact are significantly higher in vitamin C and fibre and lower in sugar. Like blueberries, blackberries are high in antioxidants such as anthocyanins. And to me blackberries certainly win taste wise! ...

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#superfood #proteinbar #recipe These nourishing, tasty bars are so simple to make, once you've assembled the ingredients which are all available from health food shops and many supermarkets. Expensive, but a little goes a long way, and the bars work out much cheaper than buying commercial protein bars, many of which have a lot of sugar and additives. ............................... Soak 250g dried apricots for about an hour and then chop very finely, a food processer is quickest. ......................... Finely grind each of the following and put in a bowl: 100g walnuts, 100g pumpkin seeds, 25g flax seeds, 60g oats. I use a Nutribullet, or you could chop everything all together in a food processor, but the texture won't be as smooth. ............................ Add 25g pea protein powder, 2 tablespoons raw cacao powder, 1 tablespoon beetroot powder, a few drops of vanilla extract, 3 tablespoons of water. Add the chopped apricots and mix very well until all the ingredients start to bind together. Or can process briefly in a food processor. .............................. .................. Press the mixture into an 8in square baking tray lined with greaseproof paper. Put in the freezer for about an hour, then cut into bars. Makes 15-18 small bars, concentrated nutrition which makes a sustaining snack! . ...................................... A good source of iron, magnesium, fibre, omega 3 fats, slow release carbohydrates for energy levels. Plus polyphenols and fibre to feed your healthy gut bacteria☺. ....................... The bars keep well in the fridge or freezer. ...

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'One dish' vegetable and prawn curry. ☺I love one dish oven cooking, so quick and easy and very little washing up! πŸ”ͺSlice up a couple of peppers into thin strips. I used a yellow and an orange one. πŸ”ͺSlice up a couple of small, or one large, onion. πŸ”ͺ Cut about 450g of new potatoes into bite size pieces. Put 2 table spoons of olive or unrefined rapeseed oil into your baking dish, then add the veg and mix to coat with the oil. Cook in a medium oven for 30mins πŸ…πŸ…πŸ…πŸ…πŸ…πŸ… While the veg are cooking mix up the sauce in a bowl: A tin of chopped tomatoes, 75g of block creamed coconut dissolved in a mug of boiling water ( or the same amount of tinned coconut milk), 1 teaspoon turmeric, 2 teaspoons (or more) of medium curry powder. 🍴🍴🍴🍴🍴🍴🍴🍴 🍴🍴🍴🍴 When the 30mins are up, mix the sauce into the pan and bake for a further 20 mins. 🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽🍽 This quantity serves two hungry people and can easily be scaled up. Very tasty! ...

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Lentil, flaxseed and walnut pate. This makes a delicious spread on oatcakes or in sandwiches. It's full of #gutfriendly fibre, #protein and the walnuts are also a great source of #hearthealthy and #brainhealthy #omega3 Rinse about a mug full of red lentils very well. Put them in a pan with one and a quarter mugs of vegetable stock and half a teaspoon of turmeric and simmer with the lid on until the lentils are very soft and like a thick paste or porridge. You may need to add a little more stock if they start to dry out. Stir occasionally and watch that they don't burn on the bottom of the pan. Allow the lentils to cool down. Then add 100g ground walnuts, 1tablespoon ground flaxseeds and half teaspoon dried herbs. Stir well. Shown here served with a sprinkle of paprika. This keeps well in the fridge for at least a couple of days. ...

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Toasted pumpkin and sunflower seeds. These are so easy to make and are great for healthy snacking. ☺ Just toast the seeds by heating in a frying pan. Don't put any oil in the pan, and heat until the seeds are hot and just starting to brown. You will notice a lovely toasty smell! Be careful not to burn the seeds as this damages the lovely healthy oils they contain. At this point sprinkle over some soy sauce (to taste) and turn off the heat, but continue to stir until the seeds are dry. Spread the seeds out on a baking tray to cool down. These store well in an airtight container, but they don't last long in my house! ...

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Salmon salad with sesame oil and lemon juice dressing. 🐟 Beautiful hot smoked salmon from our local fishmonger. 🐟We are so lucky to have a traditional fishmonger in Woodseats, the current owner Peter has been running the shop for 40 years, and he is still so enthusiastic about fish! ...

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Menopause support evening with the Treatment Space Therapists. Booking essential. Come and join us for an informative evening and some tasty healthy snacks! ...

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New lunch box ☺ #avocado #tomatos #courgettes #butterbeans #gardenherbs #oliveoil #lemon #blackpepper ...

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