ALL · breakfast · Healthy Eating Ideas · One Pot Wonders · superfoods

Breakfast Smoothie Bowls

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Oh…. I do love breakfast time! New Year, new ideas, new breakfasts. Having some yoghurt left over I decided to try out some healthy smoothie bowls for my breakfast this week, and they we sooooooo delicious! A lovely smooth thick texture and full of healthy vitamins, whats not to like?

Here are 2 combinations that I tried and succeeded with.

  1. 1 x Avocado, 1 x Banana, 5 x Walnuts, 1 tsp vanilla, 4 tbsp natural yoghurt (low fat), 50ml milk, Mix everything in a blender or use a hand blender then top with 1 tbsp chia seeds, 1 tsp cinnamon to garnish
  2. 1 x Avocado, 1 x Banana, 6 Strawberries, 5 walnuts, 4 tbsp natural yoghurt (low fat), 50ml milk, Mix everything in a blender then top with 1 tbsp chia seeds and 2 strawberries to garnish.

I now have the urge to try more combinations, keep you posted!

 

 

 

ALL · Healthy Eating Ideas · lunch/ light bites · Salads · Snacks and nibbles · superfoods

Indian Spiced Russian Kale served in Courgette Boats

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Picking up my goodie bag again from the Glasgow Food Assembly on Monday, I got some lovely fresh Courgettes (Zucchinni to those of you that are from America) and some Red Russian Kale, with thanks to  Locavore in Glasgow,  the RR Kale is more tender and has a sweater flavour than the more traditional varieties. So what to do with it all…..well here goes, a nice wee spicy treat.

20160823_131700  Red Russian Kale.

 

Makes 2 Boats

2 x Courgettes – Sliced in half longways

1 tbsp olive oil

1 tsp cumin seeds

1/2 tsp mustard seeds

1 chilli – chopped (red or green)

1 small piece of ginger – finely chopped or grated

1/2 tsp turmeric

about 8 strands of kale

small handful of peas and sweetcorn (I used frozen)

Juice of 1 Lemon

1/2 tsp corinader

1 tbsp coconut (dessicated or fresh chopped)

1 tbsp sesame seeds

 

  1. Firstly preheat oven to 200 deg.
  2. Lightly brush the courgettes with olive oil and place in a baking tin or tray, season with salt & pepper. 20160823_131707
  3. Oven bake for approx 30 mins or until turning slightly browned. Once roasted remove with a spoon the seeds. This of course could be done before hand, but I plan on mixing it with my kale mixture.
  4. Meanwhile, heat some olive oil in a fry pan.
  5. Sizzle the cumin and mustard seeds for approx 1-2 mins.
  6. Then add in the chilli, ginger and turmeric fry for another 2 mins.
  7. Add in the kale, peas and sweetcorn with a tbsp of water, Cover the pan and cook for 4-5 mins or until the kale has wilted.                                                                                                           20160823_134417
  8. Squeeze in the lemon juice, coriander, sesame seeds and coconut, toss everything together and heat through for another minute.
  9. If mixing the courgette seeds add in now and then serve the mixture into the courgette halves.

A Yummy side dish with a little spice, nice and healthy or even a small lunch.

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ALL · Healthy Eating Ideas · lunch/ light bites · superfoods

Tofu with Rice and Roasted Balsamic Beets

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Oh yummy! A Combination I wasn’t sure would work but it absolutely did. Love experimenting! I marinated the Tofu first to give an light spice.

Serves 2

160g Tofu (Marinated)

1 Rainbow Beetroot (I used the white Albina Verduna)

beet

1 Rainbow Carrot (I used the purple one)

Small handful of gardens peas

Small handful of sweetcorn

60g of Camargue Red Rice

2 tbsps Olive oil

1 tbsp Balsamic Vinegar

For the marinade:

Salt

1 tsp Dried Coriander

1 tsp Paprika

1/2 tsp Ginger

1/2 tsp Turmeric

1/s tsp red chilli flakes

1/2 tsp onion granules

1/2 tsp garlic granules

Squeeze lemon juice

Water

 

  1. Cook Rice as per packet instructions, 5 mins before ready add in the peas and sweetcorn to warm through.
  2. Pre-heat oven to 210 deg. Chopped carrot and beetroot into fine slices (or you can spiralize them) and coat with Olive oil and Balsamic vinegar. Roast in oven for about 15 mins.
  3. Mix all the marinade ingredients together with olive oil and water, coat the tofu and let it soak the spices for a few mins.
  4. Combine the rice mix, roasted veg mix and tofu together and serve. Yummy! Serve with a lovely crisp glass of Chardonnay or Pinot Grigio!

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ALL · Healthy Eating Ideas · superfoods

A-Z of Superfoods

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So…What is a Superfood???

Many nutritionists have recognised certain foods for their exceptional health-promoting properties, amongst them are berries for their antioxidising properties, salmon for its cardiovascular health benefits and soy products for their cancer prevention aids. Oh and my favourite one red wine……..yes you read right…..Red wine!, wine has been found to contain the antioxidant compound, resveratrol, which promotes cardiovascular health by reducing harmful blood clots, protecting the heart from radical damage. There are many more foods that contain vital health benefits.

 

So what is an Antioxidant???

They are molecules that slow and prevent the oxidation of free radicals, which if left start reactions that damage cells. In our body’s, Cholesterol is not harmful until it is oxidised, and thereby it starts to cling to blood vessels which can lead to heart problems. Antioxidants help to guard against this damage.

 

Here is my A – Z list of my favourite Superfoods!

A – Acai Berry, Apples, Aubergine, Avocado

B – Banana, Beans, Berries, Beetroot,  Broccoli

C – Cabbage, Carrots, Chickpeas, Dark Chocolate (Cocoa), Cranberry Juice

D – Dill, Dates

E – Eggs

F – Fish, Fruits, Flax oil

G – Garlic, Ginger, Grapefruit, Green Tea

H – Honey

I – Iceberg Lettuce

J – Jalapenos

K – Kale

L – Lentils, Lemon, Lime, Leafy Greens

M – Mackerel, Mango, Milk, Mushrooms

N – Nuts

O – Oats, Olive oil, Oysters

P – Papaya, Peppers,Pomegranate, Potato, Prawns, Pumpkin seeds

Q – Quinoa

R – Radish, Raisin, Rocket

S – Salmon, Sesame Seeds, Soy products, Spinach

T – Tomato, Tofu Turnip, Tuna

U – Uncooked Vegetables

V – Venison

W – Wine, Walnuts

X – Xcellent Smoothies – sorry, struggled with this letter!

Y – Yoghurt

Z – Zucchini

 

 

ALL · breakfast · Healthy Eating Ideas · superfoods

Moreish Mornflake Breakfast

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I normally have porridge in the mornings but this week I fancied a change but still something that was quick, easy and healthy. I came across this Mornflake Oatbran Granola and thought…..yes…that will do……and oh my….it is so delicious.

I had it with natural yogurt (Low Fat), added some raspberries and blueberries for my berry superfood fix and WOW, this was absolutely scrumptious!  My new quick healthy option breakfast.

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Nutrition Facts

Ingredients:

Mornflake Wholegrain Oatflakes (36%), Toasted Oatbran & Oatbran (17%), Mixed Nuts (13%) (Flaked Almonds, Roasted Chopped Hazelnuts, Pecan Nuts), Honey (11%), Mixed Seeds (8.5%) (Pumpkin Seeds, Sunflower Seeds, Golden Linseeds), Palm Oil†, Apple Juice Concentrate (3%), Natural Flavouring, Caramelised Sugar Syrup Powder, Toasted Oatbran contains Antioxidants (Ascorbyl Palmitate, Alpha-Tocopherol), Emulsifier (Mono & Diglycerides of Fatty Acids), Citric Acid.

FSA Traffic Lights Labeling:

per 100g per 45g (with 100mls semi skimmed milk)
Cal 473kCal 213kCal
Fat 22.8g 10.3g
Sat Fat 4.7g 2.1g
Sugar 13.6g 6.1g
Salt Trace Trace

Nutrition:

Nutrient per 100g per 45g (with 100mls semi skimmed milk)
Energy kCal 473kCal 213kCal
Energy kJ 1,977kJ 891kJ
Protein 13.5g 6.1g
Carbohydrate 48.5g 21.8g
of which sugars 13.6g 6.1g
Fat 22.8g 10.3g
of which saturates 4.7g 2.1g
Fibre 9.9g 4.5g
Sodium N/A N/A
Salt Trace Trace

 

ALL · superfoods

Chia Seeds…….Everyone is talking about them….so Why?

Nutritional Value of Chia Seeds & the Complete Nutrient and Calorie Profile

Chia seeds nutrition

The nutritional value of chia seeds, the dried seeds of the Salvia hispanica plant, is far superior to most other seeds and nuts. But exactly how many health-benefiting nutrients do these tiny mottled seeds contain?

In this article, we first analyse the nutritional value and calorie count of whole chia seeds. We then present detailed nutrition fact charts which provide data on a whole array of nutrients found in chia, broken by the type of nutrient (macronutrients, vitamins, minerals, and other). For easy comparison with other foods, the charts provide the actual amounts per 100 grams, as well as the percentages of daily values (%DV) per 100 grams. If you need the nutrition facts for chia seeds per 1 tablespoon (tbsp) instead of 100 grams, simply divide each value by 10. For example: A 100-gram serving of chia seeds contains 669 milligrams of calcium – thus, the amount of calcium in 1 tablespoon of chia seeds is 66.9 milligrams.

Nutritional Analysis

How much omega-3 do chia seeds contain?

Chia seeds are at the top of the list of plant-based dietary sources of omega-3 fats, the health promoting essential fatty acids that are touted for their heart health protecting and inflammation fighting properties. Whole chia seeds contain about 18 grams of omega-3 fats per 100 grams, and chia oil contains even more: 55 grams per 100 milliliters (or 1.94 oz per 0.4 US cup). Most of the remaining fatty acids, both in whole chia seeds and in chia oil, are omega-6 fats.

How many calories do they provide?

Chia seeds are calorie-dense, but as the average recommended daily dose is only 2 tablespoons of dried seeds, these little goodies will not contribute that many calories to your diet. Two tablespoons of dried whole chia seeds provide 98 calories. Chia oil is more calorie-dense, with a single tablespoon of chia oil providing a whopping 120 calories, so be sure to use it sparingly.

Do they deliver antioxidants?

Yes, chia seeds are an extremely good source of antioxidants. According to a research paper by Dolores Alvardado from the University of the Valley of Guatemala, chia seeds have an antioxidant rating of over 1900, expressed as Vitamin C Equivalent Antioxidant Capacity (milligrams of vitamin C per 100 grams). With this antioxidant rating, chia seeds beat many common food sources of antioxidants including blackberries, grapes, pineapple, mango, noni fruit and carambola. Nutrients and phytochemicals that contribute to the antioxidant capacity of chia seeds include flavonoids (such as quercetin, myricetin, kaempferol), phenolic acids (such as caffeic acid), lignin (don’t confuse this with lignan which is a phytoestrogen found in flaxseed), and vitamins C and E.

Are chia seeds a good source of minerals?

Chia seeds are an excellent source of minerals. They are a particularly good source of the calcium-magnesium combo, which is needed for strong bones and a healthy nervous system. Two tablespoons of chia seeds will provide you with 13% of the daily value for calcium and 18% of the daily value for magnesium. Other minerals that are abundant in chia seeds include copper, iron, manganese, phosphorus and zinc (for details, see the Chia Nutrient Facts tables at the end of this article). Chia seeds are not a good source of sodium.

What are the key vitamins found in chia?

Chia seeds are a very good dietary source of vitamin B1 (thiamin) and vitamin B3 (niacin). Both thiamin and niacin are involved in biochemical processes that enable the body to metabolize carbohydrates, fats and amino acids (protein). In addition, thiamin and niacin, along with other B vitamins, play an important role in maintaining a healthy nervous system and healthy hair.

 

How much fiber do chia seeds provide?

Chia seeds are an excellent source of fiber which, along with their significant omega-3 content, contributes to the widely touted cardiovascular benefits of these powerhouse seeds. The total fiber content of dried chia seeds is around 38 percent, and the soluble fiber content is around 5 percent.

Nutrition Charts

Nutritional information

Nutrition facts for whole dried chia seeds (Salvia hispanica) are provided per 100 grams (or 490 calories) in the charts below. The data below include both the absolute amount and the percent daily value for each nutrient. Note that nutritional values of foods are always estimates as numerous factors – such as the time of harvest, nutrient density of the soil, and weather conditions – can have a significant impact on the nutrient profile of a crop.

Macronutrient Amount per 100g % Daily Value
Water 4 g NA
Protein 16 g 31 %
Fat 31 g NA
Carbohydrates 44 g 15 %
Fiber 38 g 151 %
Vitamin Amount per 100g % Daily Value
Vitamin A Equiv. 30 IU NA
Thiamin (B1) 0.8 mg 53 %
Riboflavin (B2) 0.05 mg 3 %
Niacin (B3) 8.6 mg 43 %
Pyridoxine (B6) 0.1 mg 5 %
Cobalamin (B12) 0.1 mcg 2 %
Vitamin C 3.7 mg 6 %
Vitamin E 0.74 mg 4 %
Mineral Amount per 100g % Daily Value
Calcium (Ca) 669 mg 67 %
Copper (Cu) 1.37 mg 69 %
Iron (Fe) 8 mg 45 %
Magnesium (Mg) 360 mg 90 %
Manganese (Mn) 2.2 mg 110 %
Phosphorus (P) 766 mg 77 %
Potassium 712 mg 20 %
Sodium (Na) 10.7 mg < 1 %
Zinc (Zn) 3.5 mg 23 %
Substance
Caffeic acid (✔)
Gluten (chia is gluten-free)
Lignin
Myricetin
Omega-3 fatty acids
Quercetin

Source: http://www.healwithfood.org/nutrition-facts/chia-seeds-value.php?utm_campaign=VIP+281+-+Organic+Chia+Seeds+1kg+over+%3F20+%28mm7rAC%29&utm_medium=email&_ke=a2FyZW5jXzFAaG90bWFpbC5jby51aw%3D%3D&utm_source=VIP+Weekly#ixzz3znLamlQN

ALL · breakfast · Healthy Eating Ideas · Snacks and nibbles · superfoods

Chia, Almond and Blueberry Morning Shake

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This was one of those moments where I woke up and thought, I don’t fancy porridge for breakfast, lets see what I have………………after looking in the fridge this is what I put together, full of protein, fibre and superfoods galore it makes a fabulous breakfast shake…….or in fact a great shake at any time and only 154 calories per glass.

For 1 serving

200ml Almond Milk

80g Blueberries

15g Chia Seeds

 

  1. Mix altogether in a blender until blueberries are broken down, serve and drink…YUMMY!