In light of the United Nations declaring 2016 the International Year of Pulses, this years National Nutrition Week theme is … “Love your beans – eat dry beans, peas and lentils!” These foods are known as pulses form part of the legume family which includes alfalfa, clover, lupin, green beans, peas, peanuts, soya beans, dry beans, broad beans, chickpeas and lentils. Dried beans, lentils and peas are among the most commonly known and consumed
A healthy after school snack is necessary for growing bodies and busy minds. These snacks are a nutritional opportunity for the support growth and brain health but many moms tell me they battle to find healthy snack options to fill the gap between school and dinner time. This often leads to the overuse of convenient store bought snack items. While crisps and biscuits are obvious poor choices, many snack items such as cereal bars are
I am sharing this Crazy Shake : Banana-Choc recipe today in honour of ROALD DAHL! It is Roald Dahl day (13 Sptember 2016) an the well known and well loved author would have been 100 years old today! A huge fan of ROALD DAHL since I was a young child, I couldn’t miss the opportunity to be part of the festivities. As this very talented author must have been somewhat crazy to
This butter bean smash is quick and easy to prepare but is not short on taste. Mashed potatoes is a often a family favourite, described as comfort food. The problem with the peeling of potatoes, however, is the loss of fibre with the loss of the skin. Every meal should contain fibre and leaving the skin on potatoes is an easy way to increase the fibre content. Baby potatoes are
Date paste is my latest and greatest Pinterest success! Already a fan of dates, I did not need much convincing to give this recipe a go. Incredibly easy to make, date paste makes for a tasty sugar substitute. While it does have an energy value due to the natural carbohydrate content of dates, it is not nutrient empty and very little paste is required for the reward of its incredible
Snack Domes are a twist on energy balls I stumbled upon while using a tablespoon measure to scoop up the mixture to achieve equal size portions. (See the graphic below for this time saving trick). Snack time is often the time when people consume high fat foods with added salt or sugar because it is convenient or in some cases cheaper than the healthier option. People also tend to feel like
This recipe for bran muffins has a low sugar content, making it a baked treat well worth making at home rather than buying muffins from a supermarket or coffee shop. In addition to the high fibre content, you have the freedom to add more nutrients with fruit, nuts or seeds. Muffins can be topped with peanut butter, cottage cheese or hummus but adding a twist with the optional add-ins below makes this a very versatile
Homemade pasta sauces might sound like too much of a chore when a pasta dish is often a quick go to meal when time is short. While very convenient and tasty, store bought pasta sauce jars are generally high in added sugar and/or salt, making them a less healthy option for regular weeknight family dinners. Making your own pasta sauce allows you to cram more vegetables into a fuss free family meal and is
With Easter around the corner, it seems like a good time to shed some light on the nutrient value in a single egg. Eggs have longed been associated with cholesterol, and as a result avoided by many. While it is true that eggs contain cholesterol, they contain a host of other beneficial nutrients too. Cutting eggs out of your diet is likely to do more harm than good. It is possible
A definite breakfast craze at the moment and an easy way to save time in the morning. Breakfast is essential to supplying your brain with fuel, kick starting your metabolism and meeting your nutrient requirements for the day. How you achieve it is up to you but I love the concept of overnight oats, which allows you to prepare your breakfast in a matter of minutes the night before. There
This chili chocolate popcorn is a conventional healthy snack with a taste twist. Popcorn is a high fibre snack alternative to crisps. Home made is best in order to control portion size and the addition of unwanted kilojoules, but popcorn can be flavoured creatively. Think herbs and spices which can be added to a little canola oil for popping. Snacking is often where the hidden fats and sugars creep into our
Spiced hot chocolate is the perfect substitute for a late night snack of chocolate, crisps or biscuits. Rich in calcium, it will still satisfy your chocolate craving. If chili is not your thing, add vanilla paste or chai spice. Milk is rich in calcium and protein which makes this spiced hot chocolate a nutritious after dinner snack. It will keep the midnight hunger at bay and prevent overeating on snack
Convenient to come by, chicken breasts are no doubt a great source of lean protein. They do however need some help in the flavour department. Short of deep frying them in a batter, which I cannot recommend, chicken breasts are often too dry or too tough. I find it makes a big difference to pound them between two pieces of cling film (thank you Jaimie Oliver) and marinate them in
The simple chickpea is one of my favourite ingredients! Both convenient and nutritious, it is difficult to ignore. To mind the versatility of chickpeas is endless. Think hummus, vegetable protein, pasta sauces, soups, stews and curries… This particular Chicken and Chickpea Casserole recipe forms part of one of my most favourite cooking endevours to date. It was part of a “lunch for 60” that as dietetic students we had to plan,
While there are many sugar free or low sugar baking recipes, finding a sugar free icing to decorate these baked goods is not so easy. Most people resort to using fresh cream which is high in saturated fats and not naturally sweet. Also, when using sugar free alternatives, do not neglect to factor in the other sources of carbohydrate, such as fruit or flour. It is possible to make sugar free icing sugar with
Simple healthy snacks are an essential part of a healthy diet. It is important not to undo healthy eating at meal times with excessive snacking on non-nutritious foods. Pinterest is full of ideas but all too often we pin rather than do! Tried & tested from Pinterest, these simple healthy snacks are both nutritious and quick to prepare! It is easy to make the mistake that convenience products and shop bought snacks
Hiking is a great way to enjoy the outdoors, socialize and exercise at the same time. It is perfect for family outings or group exercise. Whether it is a day hike or part of a camping trip, hiking expends a lot of energy, making regular snacking and hydration important. Try this pocket friendly trail mix for a tasty, nutritious and energy rich hiking snack! Why is it pocket friendly? Because M&Ms
I recently posted about treats verses snacks and wanted to share an easy way to create novel and fun foods that can be enjoyed as much a treat foods without the added sugar. The sugar free jelly ideas below can be enjoyed as part of a healthy snack, a healthy dessert option or at a kids party. Barney Sugar Free jelly powder is a great product for making sugar free desserts