5 a Day: Todas as Receitas

"5 A DAY SHOPPING PLANNER

These tasty recipes make it easy to get your 5 A DAY.

Lunch and dinner recipes

Apricot and cottage cheese sandwiches

Dried apricots x 1 handfuls
Cottage cheese x 3 tbsp
Lettuce x 1 cups
Wholemeal bread (sliced) x 4 slices

1. Thinly slice the dried apricots and stir into the cottage cheese.
2. Shred the lettuce.
3. Top the slices of wholemeal bread with the cottage cheese mixture and shredded lettuce.

Avocado and prawn pasta salad

Prawns - fresh or frozen x 50 gram(s)
Avocado x 1
Little gem lettuce x 1
Plain low-fat yoghurt x 2 tbsp
Tomato puree x 0.25 tbsp
Pasta x 100 gram(s)

1. Add pasta shells to a pot of boiling water and cook according to instructions - about 10 mins.
2. Meanwhile, remove the peel and the stone from the avocado and chop flesh into small chunks.
3. In a separate bowl mix together the tomato puree and yoghurt.
3. Once the pasta is cooked, drain and run under a cold tap to cool.
4. Combine pasta, prawns and avocado with the yoghurt dressing.
5. Season to taste and serve with lettuce leaves.

Bacon, lettuce and tomato baguette

Bacon x 100 gram(s)
Tomato(es) x 1
Lettuce x 1 cups
Plain low-fat yoghurt x 1 tbsp
Wholemeal baguette x 0.5

1. Grill the bacon under a pre-heated grill.
2. Slice the tomatoes and prepare the lettuce.
3. Slice open the wholemeal French bread and spread on the yoghurt.
4. Fill the bread with a layer of lettuce, then the tomato and bacon.

Bean salad with jacket potato

Onion(s) x 0.5
Cucumber x 0.25
Tomato(es) x 2
Haricot beans x 2 tbsp
Kidney beans x 2 tbsp
Jacket potato x 1
Lettuce x 1 cups
Olive oil x 1 tbsp

1. Scrub the potato, then dry and prick several times with a sharp knife.
2. To microwave: cook one potato (225g/8oz) for 6 min on full power (800W), turn halfway through cooking. Allow to stand for 1-2 min before serving.
3. To oven bake: rub a few drops of olive oil into the potato skin, place the potato in a pre-heated oven at 200°C or gas mark 6 on a baking tray. Bake for 90 min or until soft.
4. Create a bean salsa by combining chopped onion, cucumber and tomato with the drained and rinsed beans.
5. Serve the salsa with a jacket potato and a green salad.

Cheese, ham and salad bagel with veggie sticks

Bagel(s) x 1
Cheese x 50 gram(s)
Sliced cooked ham x 100 gram(s)
Celery (sticks) x 2
Baby sweetcorn x 80 gram(s)
Red pepper x 0.5
Lettuce x 1 cups

1. Slice the cheese and place in the bagel along with the ham and lettuce.
2. Serve with baby sweetcorn, strips of pepper and celery sticks.

Chicken and roasted veg fajitas

Skinless chicken breast x 4 fillets
Mushrooms x 2 handfuls
Green pepper x 1
Red pepper x 1
Soft flour tortilla x 8
Lettuce x 2 cups
Tomato(es) x 4
Cucumber x 0.5
Olive oil x 1 tbsp
Onion(s) x 1
Fajita seasoning (packet) x 30 gram(s)

1. Pre-heat oven to 200°C or gas mark 6.
2. Slice the chicken, onions, mushrooms, red and green pepper into even strips, place in a large roasting tray and drizzle with olive oil.
3. Sprinkle fajita mix over the chicken and vegetables, and stir everything to evenly coat with mix and olive oil. Place in the pre-heated oven for 20-30 min.
4. Meanwhile, prepare the mixed salad of tomatoes, cucumber and lettuce leaves.
5. Once the chicken and vegetables are ready, warm the tortillas in the oven for 3 min or a microwave for 1 min.
6. Serve roasted vegetables and chicken in a warm serving dish alongside warm tortillas.

Chicken and vegetable noodles

Baby sweetcorn x 160 gram(s)
Skinless chicken breast x 4 fillets
Sugar snap peas x 2 handfuls
Mange tout x 2 handfuls
Rice noodles x 200 gram(s)
Chilli dipping sauce x 2 tbsp
Roasted peanuts x 2 tbsp

1. Cut the chicken breast into strips and slice the baby sweetcorn, sugar snap peas and mange tout in half.
2. Heat the oil in a large pan, add chicken and stir fry for about 5 min.
3. Meanwhile, pour boiling water over the noodles and set aside for 4 min.
4. Add the vegetables to the pan while the noodles are set aside.
5. After 4 min, drain the noodles and add to the pan with the chicken and veggies.
6. Mix together with the chilli dipping sauce and serve sprinkled with chopped roasted peanuts.

Chicken, cherry tomato and new potato salad

New potatoes x 500 gram(s)
Skinless chicken breast x 4 fillets
Cherry tomatoes x 160 gram(s)
Cucumber x 0.5
Olive oil x 2 tbsp
Honey x 1 tbsp
Red wine vinegar x 1 tbsp
Fresh spinach x 8 cups

1. Combine vinegar, honey and oil in a bowl and stir in the chicken to marinate.
2. Place the new potatoes in a saucepan of boiling water. Cover and simmer for 15 min or until tender. Drain and allow to cool slightly.
3. In a separate bowl, mix potatoes with the tomatoes, cucumber and spinach.
4. Heat a little oil in a large frying pan, remove the chicken from the marinade and stir fry for 8-10 min or until cooked through and browned. Add to salad.
5. In the frying pan, heat the remaining vinegar marinade, honey and oil, bring to the boil to reduce and thicken for about 3 min.
6. Pour over the salad and toss well.

Chicken, tomato and courgette kebabs

Cherry tomatoes x 320 gram(s)
Skinless chicken breast x 4 fillets
Courgettes x 2
Olive oil x 1 tbsp
Wholemeal pitta bread (s) x 4

1. Soak eight wooden skewers in water for 20 min. You can also use metal skewers.
2. Roll the tomatoes, chicken breast strips and courgette slices in olive oil and thread on to the skewers, alternating the colours. Season with black pepper.
4. Place under a hot grill for approximately 4-5 min on each side until the chicken is thoroughly cooked.
5. Serve with warmed pitta bread.

Chicken, tomato and lettuce salad bagel

Bagel(s) x 1
Sliced cooked chicken x 2 slices
Tomato(es) x 1
Mustard x 1 tspn
Lettuce x 1 cups

1. Slice open the bagel.
2. Spread a little mustard over the bottom half.
3. Layer the filling starting with the lettuce, followed by the tomato and chicken.

Courgette pasta with cherry tomatoes

Pasta x 300 gram(s)
Courgettes x 4
Cherry tomatoes x 160 gram(s)
Low-fat crÃ¨me fraiche x 2 tbsp
Cheese x 50 gram(s)
Olive oil x 3 tbsp

1. Cook the pasta in boiling water for 10-12 min until tender. Drain.
2. Meanwhile, cut the courgettes in half lengthways and then slice.
3. Heat the oil in a frying pan and fry the courgettes for 2-3 min. Add the tomatoes and continue cooking for a further minute.
4. Stir the crÃ¨me fraiche into the pasta and serve immediately topped with the courgette and tomato mixture and freshly grated cheese.

Creamy mushroom pasta

Onion(s) x 1
Mushrooms x 8 handfuls
Garlic x 1
Low-fat crÃ¨me fraiche x 4 tbsp
Olive oil x 1 tbsp
Pasta x 200 gram(s)

1. Cook pasta according to the instructions on the packet.
2. Gently fry the chopped onion in a pan with a bit of oil.
3. Next, add the finely chopped garlic and sliced mushrooms, cooking until the onion and mushrooms are starting to soften.
4. Stir in 2 tbsp of low-fat creme fraiche.
5. Serve with pasta of your choice.

Curried pumpkin soup with crusty bread

Small pumpkin x 2
Olive oil x 2 tbsp
Onion(s) x 1
Curry paste (mild) x 1 tbsp
Vegetable stock x 1000 ml
Plain low-fat yoghurt x 4 tbsp
Wholemeal baguette x 1

1. Heat the oil in a large non-stick saucepan and cook the onion over a medium heat for 5 min until soft.
2. Add the curry paste, and deseeded and chopped pumpkin. Cook, stirring for 2-3 min.
3. Add the vegetable stock and simmer for 20 mins or until pumpkin is tender.
4. Allow the mixture to cool slightly and then put it in a blender and blend until smooth.
5. Return to the saucepan and stir in the yoghurt. Add ground black pepper to taste and spoon into bowls and serve with bread.

Easy vegetable curry with rice

Onion(s) x 1
Curry paste (mild) x 2 tbsp
Courgettes x 2
Carrot(s) x 2
Red pepper x 1
Cooking apple(s) x 1
Pepper to taste x 1
Vegetable stock x 600 ml
Canned chopped tomatoes x 400 gram(s)
Mushrooms x 2 handfuls
Rice x 200 gram(s)
Garlic x 1

1. Heat a small amount of olive oil in a large pan and fry the finely chopped onion for 2 min. Add two crushed cloves of garlic to the onion and continue to fry gently for 2 min.
2. Add the curry paste to the pan and cook for 2 minutes more.
3. Add tomatoes, stock and seasoning, then add the chopped vegetables and apple. Bring to the boil.
4. Put the lid on the saucepan, reduce the heat and simmer for 15-25 min or until the vegetables are cooked.
5. Serve with rice.

Egg, lettuce and tomato roll with carrot sticks

Egg(s) x 1
Lettuce x 1 cups
Tomato(es) x 1
Wholemeal roll(s) x 2
Carrot(s) x 1

1. Boil the egg for 10 mins.
2. Slice the egg and tomatoes.
3. Layer the egg, tomatoes and lettuce leaves within the wholemeal roll.
4. Serve with carrot sticks.

Fish fillet with cherry tomatoes and veggies

Fresh fish of your choice x 4 fillets
Olive oil x 3 tbsp
Onion(s) x 1
Garlic x 2
Cherry tomatoes x 160 gram(s)
Olives x 2 tbsp
Broccoli x 160 gram(s)
Green beans x 4 handfuls
New potatoes x 400 gram(s)

1. Heat the oven to 190°C or gas mark 5.
2. Brush the base of a shallow ovenproof dish with a little olive oil. Arrange the fish fillets in the dish, spacing them slightly apart and season with salt and pepper. Bake for 10 min.
3. While the fish is cooking, heat 1 tbsp of the oil in a frying pan and gently fry the onion for 5 min until golden brown.
4. Chop the garlic, cherry tomatoes and olives, and mix together with onion.
5. Pile the tomato mixture over each fish fillet and pour over the remaining oil. Bake for a further 8-10 min or until the fish flakes apart easily when cut with a knife.
6. Serve with broccoli, green beans and new potatoes.

Green salad with crusty bread

Lettuce x 2 cups
Cucumber x 0.5
Tomato(es) x 2
Wholemeal baguette x 0.5
Spring onions x 2
Olive oil x 1 tbsp

1. Using a potato peeler, peel a cucumber into strips. Keep going until it is all in ribbons.
2. Chop the tomatoes, spring onions and lettuce.
3. Combine all the ingredients and add a drizzle of olive oil and season.
4. Serve with wholemeal French bread.

Grilled vegetable and mozzarella rolls

Red pepper x 0.5
Courgettes x 0.5
Mozzarella (ball) x 0.5
Tomato(es) x 2
Wholemeal roll(s) x 2

1. Slice courgettes, tomatoes and peppers.
2. Grill under a hot grill until soft.
3. Layer roasted vegetables with slices of mozzarella on fresh bread rolls.

Guacamole with veggie dippers

Avocado x 2
Red onion(s) x 1
Garlic x 1
Red pepper x 1
Yellow pepper x 1
Celery (sticks) x 4
Lemon(s) x 1

1. Peel two small ripe avocados and remove the stones.
2. Chop one small onion, and crush and chop one clove of garlic.
3. Mash the avocado in a bowl, then add the onion, garlic and finally a tbsp of lemon juice.
4. Serve in a bowl with strips of pepper and celery for dipping.

Ham and veggie omelette

Egg(s) x 2
Frozen peas x 1 cups
Green beans x 1 handfuls
Mushrooms x 1 handfuls
Low-fat margarine or butter x 5 gram(s)
Lettuce x 1 cups
Cherry tomatoes x 80 gram(s)
Sliced cooked ham x 50 gram(s)

1. Melt a little of the low-fat margarine in a frying pan.
2. Chop ham and beans into small pieces and thinly slice mushrooms.
3. Add beans, mushrooms and peas to frying pan and gently cook.
4. Once mushrooms are soft, add the eggs and cook until the eggs are set.
5. Flip omelette over and serve with salad on the side.

Ham with parsnip chips and peas

Sliced cooked ham x 400 gram(s)
Garlic x 2
Olive oil x 2 tbsp
Parsnips x 6
Frozen peas x 2 cups
Honey x 1 tbsp

1. Preheat the oven to 180°C or gas mark 4.
2. Scrub but donâ€™t peel the parsnips. Top and tail them and cut them in half lengthways. Remove the cores with a pairing knife just as you might with an apple. Cut the parsnips into bite-size pieces.
3. Mix together the garlic, honey and oil, then cover the parsnips with it. Line a baking tray and roast 30 min or until the chips are golden and tender.
4. Serve with cooked peas and slices of cooked ham.

Ham, cheese and salad potato cakes

Cheese x 50 gram(s)
Sliced cooked ham x 100 gram(s)
Cherry tomatoes x 80 gram(s)
Little gem lettuce x 0.5
Potato cake(s) x 2
Cucumber x 0.25
Tomato(es) x 1

1. Heat the potato cakes in a pan - approximately 3-5 min each side.
2. Slice the potato cakes open and fill with slices of ham, tomato and cheese.
3. Serve with a salad of cherry tomatoes, cucumber and little gem lettuce leaves.

Hearty sausage hotpot

Olive oil x 1 tbsp
Baked beans x 400 gram(s)
Canned chopped tomatoes x 400 gram(s)
Sausages x 8
Frozen peas x 4 cups
Onion(s) x 1
Wholemeal baguette x 1

1. Chop the onion and fry gently until golden brown.
2. Add the beans and tomatoes and simmer for 5-6 min.
3. Meanwhile, grill the sausages until browned.
4. Cut sausages into chunks then add to the beans. Continue to simmer for 10-15 min or until cooked.
5. Serve with warmed peas and a chunk of wholemeal baguette.

Homemade fish fingers with beans and potato wedges

Egg(s) x 2
Oatmeal or breadcrumbs x 50 gram(s)
Fresh fish of your choice x 4 fillets
Potatoes x 320 gram(s)
Olive oil x 1 tbsp
Baked beans x 400 gram(s)

1. Preheat the oven to 200°C or gas mark 5.
2. Lightly oil two baking trays.
3. Cut the potatoes into wedges, place on the baking tray and pop in the oven. These will take about 15 min to cook.
4. While the wedges start to cook, slice the fish fillets into chunky fingers about 2cms thick.
5. Beat the eggs in a bowl and pour the oatmeal or breadcrumbs out onto a large plate.
6. Dunk each fish finger into the egg and then roll in the oatmeal or breadcrumbs, before placing onto the oiled baking tray.
7. Once all the fish fingers are coated, pop them into the oven with the wedges.
8. The fish fingers will take about 10 min to cook and need turning after 5 min.
9. Serve with spoonfuls of warm baked beans.

Houmous and red pepper wrap with salad

Houmous x 50 gram(s)
Red pepper x 0.5
Tortilla wrap(s) x 1
Fresh spinach x 1 cups
Cherry tomatoes x 80 gram(s)
Cucumber x 0.25

1. Spread houmous over the wrap.
2. Top with thinly sliced pepper and spinach leaves, before wrapping tightly.
3. Serve with cucumber sticks and cherry tomatoes.

Lamb chops with new potatoes and vegetables

Carrot(s) x 4
Lamb chop(s) x 8 steaks
Fresh mint x 1 tbsp
Green beans x 4 handfuls
Potatoes x 200 gram(s)

1. Place lamb chops under a pre-heated grill and cook for approximately 15-20 min, turning once.
2. Put the potatoes in a saucepan of boiling water or a steamer and cook for 10 min. Add the carrots and cook for a further 5 min.
3. Just as the carrots are starting to soften, add the green beans.
4. While the carrots are cooking, in a bowl, mix the butter, mint and a little salt and pepper. Beat together until combined.
5. Once the vegetables are cooked, tip into a warmed serving dish and dot with the herby butter and serve with lamb chops.

Marrow stuffed with tomatoes

Marrow x 1
Semi-skimmed milk x 100 ml
Cheese x 200 gram(s)
Tomato(es) x 4
Oatmeal or breadcrumbs x 50 gram(s)

1. Preheat the oven to 190°C or gas mark 5.
2. Slice the marrow into 3cm thick rounds. Cut away and discard the seeds from the centre to form rings. Place in a greased ovenproof dish in a single layer.
3. Add oatmeal or breadcrumbs to milk and mix with 175g grated cheese and tomatoes chopped very finely. Season to taste.
4. Fill the marrow with the stuffing and sprinkle with the remaining cheese. Bake in the oven for 35-40 min until the marrow is tender and the cheese is browned.

Muffin pizza with green salad

Bacon x 50 gram(s)
Cheese x 50 gram(s)
Tomato(es) x 1
Wholemeal muffin(s) x 1
Lettuce x 1 cups
Celery (sticks) x 1
Apple(s) x 0.5

1. Cut the muffin in half and grill both halves lightly on the bottom.
2. Grate the cheese and chop the tomato and cooked bacon into small pieces.
3. Pile the mixture on top of the muffin and pop under a hot grill until golden brown.
4. Meanwhile, prepare the salad by slicing the cucumber, apple and celery thinly, and combining with the lettuce leaves.

Mushroom omelette with sweetcorn

Egg(s) x 2
Onion(s) x 0.5
Sunflower oil x 1 tbsp
Mushrooms x 3 handfuls
Sweetcorn (canned) x 3 tbsp
Lettuce x 1 cups
Cheese x 50 gram(s)
Cherry tomatoes x 80 gram(s)

1. Chop the onion and tomatoes and fry in a little oil until soft.
2. Beat the eggs and add them along with the sweetcorn to the pan.
3. Gently stir the eggs, pulling the mixture away from the edges of the pan. This will allow all the mixture to reach the bottom of the pan and ensure the omelette is evenly cooked.
4. Once the eggs have started to set, sprinkle with grated cheese.
5. Pop the omelette under a preheated grill for a minute to crisp up the cheese, and then serve with lettuce.

One-pot vegetable wonder

Onion(s) x 2
Carrot(s) x 4
Small swede x 1
Parsnips x 2
Garlic x 1
Vegetable stock x 300 ml
Plain flour x 0.25 cups
Potatoes x 320 gram(s)
Low-fat margarine or butter x 10 gram(s)
Fresh rosemary x 1

1. Preheat the oven to 190°C or gas mark 5.
2. Chop the vegetables into chunks and arrange in layers in a large casserole dish (except the potatoes). If you don`t have a casserole dish, you can put them into a saucepan and cook on the hob.
3. Season the vegetable layers lightly with black pepper and sprinkle three cloves of crushed garlic and a handful of rosemary leaves over them.
4. Boil 300ml water and add the stock cube. Add the flour to the stock and pour over the vegetables.
5. Arrange the potatoes in overlapping layers on top. Dot with a small amount of low-fat margarine and cover tightly.
6. Cook in the oven (or on the hob) for about an hour, or until the vegetables are tender.
7. Remove the lid from the dish and cook for a further 15 min until the top layer of potatoes is golden and crispy at the edges.

Pak choi with bean mash

Olive oil x 4 tbsp
Lemon(s) x 0.25
Garlic x 1
Pak choi x 4
Butter beans x 12 tbsp

1. Place the butter beans in a pan with three tablespoons olive oil, two tablespoons of lemon juice and a clove of crushed garlic. Heat through and lightly mash until the beans start to break up. Season and cover.
2. Heat the remaining olive oil in a wok or frying pan over a medium heat. Add the pak choi and stir fry for 8-10 min.
3. Pile the mashed beans onto four plates, top with the pak choi and drizzle over a little olive oil and a squeeze of lemon juice before serving.

Quick chicken and pepper stir fry

Green pepper x 1
Red onion(s) x 2
Red pepper x 1
Rice x 200 gram(s)
Yellow pepper x 1
Skinless chicken breast x 4 fillets
Cashews x 1 gram(s)
Sunflower oil x 1 tbsp
Soy sauce x 2 tspn

1. Cook the rice according to the pack instructions.
2. While the rice is cooking, heat the oil in a large pan or wok, and add the sliced onion and chicken, cooking for 5 min.
3. Add the remaining vegetables and cashew nuts to the pan and stir.
4. Add a little water and a dash of soy sauce to flavour.
5. Continue to stir until vegetables start to soften a little.
6. Drain the cooked rice and serve with the stir fry.

Red peppers with rice

Red pepper x 4
Rice x 100 gram(s)
Frozen peas x 1 cups
Tomato puree x 1 tbsp
Sweetcorn (canned) x 4 tbsp

1. Cook and drain the rice according to instructions on the packet.
2. While the rice is cooking, cut the tops off the peppers and remove the seeds.
3. Mix the cooked rice with the tomato puree, peas and sweetcorn and stuff inside the hollowed peppers.
4. Put the tops back on again like a lid.
5. Bake in the oven for 30 mins.

Rice cakes with vegetable dippers

Carrot(s) x 1
Celery (sticks) x 2
Cucumber x 0.25
Green pepper x 0.5
Red pepper x 0.5
Rice cakes x 4
Low-fat soft cheese x 2 tbsp

1. Cut the carrots, celery, cucumber and pepper into strips.
2. Spread the cream cheese onto the rice cakes.
3. For added bite, serve with sweet chilli dipping sauce.

Roasted vegetable pasta

Onion(s) x 2
Courgettes x 3
Aubergine x 1
Pasta x 400 gram(s)
Olive oil x 2 tbsp
Cherry tomatoes x 160 gram(s)
Green beans x 4 handfuls

1. Pre-heat the oven to 180°C or gas mark 4.
2. Roughly chop vegetables of your choice into large chunks and place in an ovenproof dish or roasting tin. Drizzle a little olive oil and put them in the oven for about 30 mins.
3. About 10 min before the roasted vegetables are ready, add the cherry tomatoes cut in half and place back in the oven.
4. Next, start to cook your favourite pasta according to the instructions on the packet.
5. When the pasta and roast veggies are cooked, stir together in the roasting dish and serve.

Roasted vegetable risotto

Frozen peas x 4 cups
Onion(s) x 2
Garlic x 1
Aborio rice x 3 cups
Vegetable stock x 1000 ml
Olive oil x 1 tbsp
Low-fat margarine or butter x 20 gram(s)
Carrot(s) x 6
Courgettes x 1
Yellow pepper x 1

1. Preheat the oven to 220°C, gas mark 8.
2. Wash and chop the vegetables into medium-sized chunks.
3. Place them into a large roasting tin and drizzle with 1 tbsp olive oil and season. Toss well and place in the oven for 15-20 min uncovered, until the veggies are soft and lightly golden, turning halfway through cooking.
4. Meanwhile, heat 1 tbsp olive oil and the margarine in a large pan. Add the onion and one clove of crushed garlic, and fry for 3-4 min, until softened. Stir in the risotto rice and stir to coat well.
5. Add the hot vegetable stock a quarter at a time, adding each quarter after the previous stock has been absorbed by the rice. This should take approximately 25 min by which time the rice should be firm but cooked. Add the peas in the last minute.
6. Remove the vegetables from the oven and stir into the rice. Serve immediately.

Salmon and salad baguette

Pink salmon (canned) x 80 gram(s)
Cucumber x 0.25
Lettuce x 1 cups
Plain low-fat yoghurt x 3 tbsp
Wholemeal baguette x 0.5
Lemon(s) x 1

1. Chop cucumber into small pieces.
2. Combine cucumber, salmon and yoghurt with a squeeze of lemon.
3. Pile up the mixture in the baguette and top with lettuce.

Salmon fishcakes with carrots and peas

Pink salmon (canned) x 200 gram(s)
Potatoes x 400 gram(s)
Tomato(es) x 2
Chopped parsley x 4 tbsp
Plain low-fat yoghurt x 2 tbsp
Cheese x 50 gram(s)
Egg(s) x 1
Frozen peas x 4 cups
Carrot(s) x 4
Oatmeal or breadcrumbs x 50 gram(s)

1. Heat the oven to 200ÂºC, or gas mark 6.
2. Place the potatoes on to boil and once cooked, mash.
3. Meanwhile, chop the tomatoes finely.
4. Combine the tomatoes, salmon, half the chopped parsley, half the oatmeal and the yoghurt before adding the mashed potato.
5. In a separate bowl combine the remaining breadcrumbs with the rest of the parsley and grated cheese.
6. Divide the fish and potato mixture into eight then shape into rounds.
7. Coat each one in egg and then roll in the breadcrumb and cheese mixture.
8. Place on a lightly greased baking tray and bake for 15 min.
9. Serve with your choice of veggies.

Salmon parcels with rice and peas

Cherry tomatoes x 160 gram(s)
Red onion(s) x 1
Olive oil x 1 tbsp
Salmon fillets x 2
Rice x 100 gram(s)
Frozen peas x 2 cups

1. Start cooking the rice according to the pack instructions. Pre-heat the oven to 200ÂºC or gas mark 6.
2. Halve the cherry tomatoes and finely chop the red onion.
3. Place each salmon fillet on a large square of oiled tin foil.
4. Top with the cherry tomatoes and onion and pour a little olive oil over the top.
5. Close up the tin foil to make a small parcel.
6. Bake in the oven for 15-20 min, depending on how you prefer your fish.
7. Once rice is cooked, stir in peas and leave to stand. The peas will cook in the heat of the rice.
8. Serve the salmon with the cherry tomatoes and onions on top of the rice and peas.

Sardine bagel with pepper and carrot sticks

Sardines x 60 gram(s)
Bagel(s) x 1
Carrot(s) x 1
Yellow pepper x 0.5

1. Mash the sardines into a spreadable paste.
2. Use sardine mixture to fill the bagel.
3. Serve with pepper strips and carrot sticks.

Sausage meatballs with parsnips

Sausages x 8
Garlic x 1
Red onion(s) x 0.5
Parsnips x 4
Olive oil x 1 tbsp
Sprouts x 4 handfuls

1. Preheat the oven to 180°C or gas mark 4.
2. Chop the parsnips into large chunks and drizzle with olive oil before placing in the oven for about 20 min.
3. Remove the sausage meat from its casing and mix with the finely chopped onion and one clove of garlic.
4. Divide into eight and roll into balls.
5. Place on a greased baking tray and bake for 12-15 min until thoroughly cooked.
6. While the meatballs and parsnips are cooking, steam or boil some broccoli for 8-10 min. Serve the meatballs with the veggies, along with your favourite sauce for dipping.

Sausage, tomato and pumpkin bake

Small pumpkin x 2
Sausages x 8
Olives x 2 tbsp
Lemon(s) x 1
Chilli dipping sauce x 4 tbsp
Mange tout x 4 handfuls
Cherry tomatoes x 160 gram(s)

1. Cut the pumpkin into small chunks, discarding the skin and seeds. Cut the sausage into small pieces.
2. Mix together 1 tbsp of oil, 1 tbsp of lemon juice and the chilli sauce.
3. Heat the remaining oil in a large frying pan and gently fry the pumpkin for 5 min, stirring. Add the sausage and fry gently for a further 6-8 min until the pumpkin is tender.
4. Add the cherry tomatoes, olives and mange tout and mix together, heating for 1 min.
5. Place into a large bowl, pour over the dressing and mix the ingredients together.

Sausages with sweet potato mash and veggies

Sweet potato(s) x 4
Sausages x 8
Broccoli x 320 gram(s)
Frozen peas x 4 cups
Low-fat margarine or butter x 20 gram(s)

1. Peel and chop the sweet potatoes into small chunks and add to a saucepan of boiling water to cook.
2. Place sausages under a hot grill and turn regularly until cooked.
3. While they are cooking, cut the broccoli into smaller pieces and add to saucepan of boiling water, cooking for 5 min.
4. Add the peas to the broccoli about 3 min later.
5. Drain sweet potatoes then mash with margarine. Serve with sausages and green veggies.

Simple tomato pasta with broccoli

Onion(s) x 1
Low-fat margarine or butter x 20 gram(s)
Canned chopped tomatoes x 800 gram(s)
Broccoli x 240 gram(s)
Pasta x 400 gram(s)
Sugar x 3 tspn

1. Peel and chop an onion into four and gently brown in a saucepan in a little oil.
2. Add canned tomatoes, low-fat margarine or butter, and sugar.
3. Simmer very gently for about 20 min. Keep stirring so it doesn`t stick to bottom of the saucepan.(The sauce is done when the large chunks of onion are soft.)
4. Start to cook the pasta according to instructions on the packet.
4. Meanwhile, steam or boil your broccoli for approximately 3-5 min.
5. Combine broccoli and tomatoes with the pasta in a large bowl and serve.

Simply roast chicken with veggies

Carrot(s) x 5
Parsnips x 3
Red onion(s) x 2
Garlic x 1
Olive oil x 2 tbsp
Potatoes x 320 gram(s)
Small swede x 1
Low-fat margarine or butter x 10 gram(s)
Semi-skimmed milk x 100 ml
Green beans x 4 handfuls
Free range chicken thighs x 720 gram(s)

1. Preheat the oven to 200°C or gas mark 6.
2. Put the chicken pieces in a large roasting tin.
3. Peel and chop carrots, parsnips and red onions and add to the roasting tin.
4. Peel and crush four cloves of garlic and add to the tin.
5. Pour the olive oil over the chicken and vegetables, and put the whole lot in the oven.
6. Cook for around 40 min (add the green beans in the last 25 min) or until the juice runs clear when you put a skewer into the chicken pieces.
7. For the mash: peel and chop the potatoes and swede and put together in a large saucepan of boiling water for 20 min or until they are soft.
8. Drain the water from the potatoes and swede.
9. For minimum washing up, in the same pan mash the potato and swede together with a little warm milk, a small knob of butter and seasoning.
10. Serve chicken and vegetables with mash on the side.

Simply sweet pepper pizza

Basic cheese and tomato pizza x 400 gram(s)
Green pepper x 1
Red pepper x 1
Yellow pepper x 1
Sweetcorn (canned) x 4 tbsp

1. Take a red, green or yellow pepper, remove the seeds and cut into strips.
2. Scatter the sweetcorn and strips of pepper over a pizza and bake according to the manufacturer`s instructions. Serve immediately.

Sizzling beef with tasty greens

Cabbage x 8 handfuls
Cashews x 1 gram(s)
Spring onions x 4
Steak x 200 gram(s)
Red pepper x 1
Sunflower oil x 2 tbsp
Soy sauce x 8 tspn
Garlic x 1
Honey x 2 tbsp

1. Cut the beef into long strips then cut lengthways again into thin strips.
2. Combine the soy sauce, one clove of crushed garlic and honey in a small bowl.
3. Mix half of this sauce with the meat, stirring until the meat is evenly coated. Set aside for 5 min.
4. Meanwhile, finely shred the spring onions and cabbage. Halve and de-seed the pepper then cut into fine shreds.
5. Now place a wok or large frying pan over a high heat, without adding any oil at first. As soon as itâ€™s very hot, add 1 tbsp of oil, let it sizzle, then add the cashew nuts and stir fry for about 2 min.
6. Add the remaining oil, let it sizzle then add the cabbage, spring onions and red pepper. Stir fry these over a high heat for about 1 min then add the remaining sauce and fry for a further 1 min until the marinade is bubbling and the cabbage is sizzling.
7. Serve immediately.

Smoked mackerel and new potato salad

Smoked mackerel x 1
New potatoes x 100 gram(s)
Spring onions x 2
Mushrooms x 3 handfuls
Pine nuts x 10 gram(s)
Lettuce x 1 cups
Cherry tomatoes x 80 gram(s)
Plain low-fat yoghurt x 1 tbsp

1. Boil or steam the potatoes until cooked - about 15 min depending on size.
2. Meanwhile, remove the mackerel skin and lightly flake the fillet in a bowl.
3. Slice the mushrooms, spring onions, tomatoes and lettuce.
4. Combine the mackerel and salad vegetables with the potatoes and yoghurt.

5. Sprinkle with pine nuts.

Spaghetti bolognese with salad

Canned chopped tomatoes x 400 gram(s)
Onion(s) x 1
Carrot(s) x 4
Tomato puree x 1 tbsp
Garlic x 1
Lean beef mince or quorn x 400 gram(s)
Frozen peas x 2 cups
Mushrooms x 1 handfuls
Spaghetti x 400 gram(s)
Little gem lettuce x 1

1. Heat the oil in a large pan, add the onion and one or two cloves of crushed garlic and cook for 2 min.
2. Add the mince/quorn and cook over a high heat, stirring for a further 3 min or until the meat is brown.
3. Add the carrots and cook for 2 min.
4. Add mushrooms, tomatoes and tomato puree, cover and simmer for approximately 25 min. Add the peas in the final 5 min.
5. Boil spaghetti for 8 min or according to the pack instructions.
6. Drain the pasta and stir in the sauce, before serving in large bowls with the lettuce leaves.

Spicy bean and rice salad

Brown rice x 100 gram(s)
Kidney beans x 8 tbsp
Yellow pepper x 1
Spring onions x 4
Celery (sticks) x 4
Chilli dipping sauce x 2 tbsp

1. Cook the brown rice according to the instructions - this will take about 20 min.
2. Meanwhile, chop up the spring onions, celery and pepper.
3. Once the rice is cooked, drain and cool down under a running tap.
4. Combine rice with rinsed kidney beans and chopped salad ingredients.
5. Lastly, stir in the sweet chilli dipping sauce according to your taste.

Spicy chilli con carne

Mushrooms x 1 handfuls
Carrot(s) x 4
Sunflower oil x 1 tbsp
Onion(s) x 1
Canned chopped tomatoes x 400 gram(s)
Garlic x 1
Lean beef mince or quorn x 400 gram(s)
Tomato puree x 2 tbsp
Rice x 200 gram(s)
Kidney beans x 8 tbsp
Chilli powder x 0.5 tspn

1. Heat the oil in a large pan, add the onion, one clove of garlic and chilli powder and cook for 2 min or until onion softens.
2. Add the mince or quorn and cook over a high heat, stirring for a further 3 min or until the meat is brown.
3. Add the carrots and cook for 2 min.
4. Add mushrooms, tomatoes and tomato puree, cover and simmer for approximately 25 min.
5. Meanwhile, start to cook the rice according to the pack instructions.
6. Serve the chilli hot, in bowl, with the rice.

Spicy vegetarian curry

Canned chopped tomatoes x 400 gram(s)
Cashews x 2 gram(s)
Curry paste (mild) x 2 tbsp
Garlic x 2
Plain low-fat yoghurt x 4 tbsp
Aubergine x 2
Onion(s) x 1
Olive oil x 2 tbsp
Rice x 200 gram(s)

1. Cut the aubergine into large chunks.
2. Heat the oil in a large saucepan over medium heat. Add the onion and gently fry for 2 min. Stir in the curry paste and cook for another 2 min.
3. Stir in the tomatoes and the aubergines. Season to taste. Cover and simmer for 15 min.
4. Add the cashew nuts and simmer for 2-3 min.
5. Serve with plain rice and a spoonful of yoghurt.

Spring green spaghetti

Spring greens x 320 gram(s)
Spaghetti x 400 gram(s)
Pesto x 4 tbsp

1. Cook spaghetti according to instructions on the packet.
2. Pile all the spring green leaves together and chop, shredding into thin strips.
3. Cook in about an inch of boiling water about 5-6 min, and drain.
4. Stir the greens, spoonfuls of pesto and drained spaghetti together in a large bowl.

5. Serve immediately.

Stuffed tomato with green beans

Beef tomato(es) x 4
Onion(s) x 1
Olive oil x 1 tbsp
Pesto x 1 tbsp
Frozen peas x 2 cups
Green beans x 4 handfuls
Cheese x 50 gram(s)
Brown rice x 100 gram(s)

1. Preheat the oven to 180ËšC or gas mark 4.
2. Cook the rice in boiling water for 10-12 mins, then drain.
3. Slice the top off the tomatoes but keep the tops to one side. Using a spoon, scoop out the flesh, chop it and place in a bowl. Drain off the excess juice.
4. Heat the oil in a pan and gently fry the onion for 3-4 mins or until soft and golden.
5. Combine the rice, onions, peas, pesto and tomato flesh. Add the cheese and season.
6. Fill the tomatoes with the mixture and replace the lids.
7. Place the tomatoes in an ovenproof dish and cook for 20-25 mins until completely heated through and the tomatoes are just softening.

Sweet potato shepherd`s pie

Lean lamb mince or quorn x 450 gram(s)
Sunflower oil x 1 tbsp
Onion(s) x 1
Leek(s) x 3
Carrot(s) x 1
Plain flour x 0.25 cups
Vegetable stock x 275 ml
Tomato puree x 1 tbsp
Sweet potato(s) x 4
Low-fat margarine or butter x 50 gram(s)

1. Heat the oil in a large pan and cook the onion until soft but not coloured. Add the mince, sliced leeks and carrots and cook until the meat is nicely browned.
2. Stir in the flour and gradually add the stock to the mince.
3. Stir in the tomato puree. Cover the saucepan, turn down the heat and simmer for 30-35 min, stirring occasionally.
4. Meanwhile, peel the sweet potatoes and cut into chunks. Place in a saucepan of boiling water and cook for 10-12 min or until tender. Drain and return to the pan, but away from the heat. Add the low-fat margarine and mash until smooth.
5. When the mince is cooked, spoon into an ovenproof dish. Spread the mash sweet potato over the meat.
6. Bake for 15 min at 200°C or until the top is beginning to colour brown and piping hot.

Sweet potato wedges with dip

Sweet potato(s) x 4
Olive oil x 1 tbsp
Plain low-fat yoghurt x 4 tbsp
Cucumber x 0.25
Fresh mint x 1 tbsp

1. Preheat oven to 220°C or gas mark 8.
2. Scrub and slice each sweet potato in half lengthways then each half into three lengthways again to make fat wedges.
2. Brush the oil over the flesh of the sweet potatoes.
3. Transfer the sweet potatoes to a non-stick roasting tin and bake for 15-20 min.
4. Meanwhile, grate the cucumber and combine with mint and yoghurt in a bowl.

5. Serve alongside the wedges.

Tasty cheese pitta with apple slices

Cheese x 50 gram(s)
Apple(s) x 1
Wholemeal pitta bread (s) x 1

1. Thinly slice the apple and cheese, then open and fill the pitta bread.

Tuna and crunchy salad sandwich

Plain low-fat yoghurt x 1 tbsp
Tomato(es) x 1
Green pepper x 0.5
Sweetcorn (canned) x 1 tbsp
Tuna x 0.5 cans
Cucumber x 0.25
Wholemeal bread (sliced) x 4 slices

1. Chop green pepper into small pieces.
2. Combine tuna, sweetcorn and green pepper with yoghurt.
3. Use tuna mixture to fill sandwiches, topping with slices of tomato and cucumber.

Tuna and cucumber sandwich

Low-fat soft cheese x 1 tbsp
Cucumber x 0.25
Cherry tomatoes x 80 gram(s)
Wholemeal bread (sliced) x 2 slices
Tuna x 0.5 cans

1. Mash the tuna to make it easy to spread on the bread.
2. Spread cream cheese onto the bread and top with the tuna.
3. Finish with thin slices of cucumber.
4. Serve with cherry tomatoes on the side.

Vegetable and tomato couscous

Courgettes x 2
Red pepper x 1
Red onion(s) x 1
Couscous x 250 gram(s)
Olive oil x 2 tbsp
Vegetable stock x 400 ml
Cherry tomatoes x 160 gram(s)
Broccoli x 160 gram(s)

1. Preheat the oven to 220°C or gas mark 8.
2. Break the cauliflower into smaller pieces and slice the peppers and courgettes into even-sized chunks.
3. Place all the vegetables in a large roasting tin in a single layer and drizzle with 1 tbsp olive oil. Place in the oven for 20-25 min until tender and starting to brown, turning halfway through cooking.
4. Meanwhile, place the couscous in a large bowl and pour over the stock. Cover and leave to stand for 5 min.
5. When ready, stir the couscous to break up, then add to the vegetables from the roasting tin.
6. Season and stir in the remaining 1 tbsp olive oil, combining well.

Vegetable dippers with houmous

Baby sweetcorn x 80 gram(s)
Carrot(s) x 1
Celery (sticks) x 1
Cherry tomatoes x 80 gram(s)
Houmous x 50 gram(s)

1. Cut carrots, baby sweetcorn and celery sticks into handy strips and use as dippers for houmous.

Vegetable soup

Olive oil x 1 tbsp
Onion(s) x 1
Garlic x 1
Carrot(s) x 2
Small swede x 0.5
Leek(s) x 1
Sweet potato(s) x 2
Frozen peas x 2 cups
Vegetable stock x 1000 ml
Wholemeal baguette x 0.5

1. Heat the oil in a large pan and cook the finely chopped onion and garlic until softened.
2. Peel and dice all the vegetables, except the peas. Make as chunky as you like, but finer works better. Add to pan and cook for about 5 min.
3. Add vegetable stock to cover the veggies by a good inch and season with pepper.
4. Bring to boil, reduce heat and simmer for 30-45 min until vegetables are cooked.
5. A minute before serving add the peas and stir.
6. Serve with chunks of wholemeal baguette warmed in the oven

Puddings and snacks

Apple crumble with yoghurt

Cooking apple(s) x 2
Raspberries x 160 gram(s)
Soft brown sugar x 50 gram(s)
Plain low-fat yoghurt x 4 tbsp
Oats x 70 gram(s)

1. Pre-heat oven to 180°C or gas mark 4.
2. Peel, core and slice the apples.
3. Stew apples in 2 tablespoons of water until soft.
4. Meanwhile, mix the rolled oats and soft brown sugar in a bowl.
5. When apples are soft, transfer to an ovenproof dish and add raspberries.
6. Top with the rolled oats mix and bake for 10-15 min or until the top is golden.
7. Serve with yoghurt.

Banana and walnut bread

Self raising flour x 100 gram(s)
Wholemeal flour x 100 gram(s)
Cinnamon x 1 tspn
Bicarbonate of soda x 0.5 tspn
Soft brown sugar x 100 gram(s)
Sunflower oil x 5 tbsp
Plain low-fat yoghurt x 4 tbsp
Egg(s) x 2
Sultanas x 3 handfuls
Walnuts x 40 gram(s)
Small pumpkin x 1
Banana(s) x 2

1. Preheat oven to 180°C or gas mark 4. Lightly grease and line the base of a 2lb loaf tin with greaseproof paper.
2. Sift both types of flour, bicarbonate of soda and cinnamon into a large bowl. Stir in the sugar. Place the oil, yoghurt and eggs in a separate bowl and whisk to combine. Pour the liquid mixture into the flour and beat with an electric whisk for 1 min.
3. Peel and remove the seeds from the pumpkin, then grate.
4. Stir the pumpkin, banana, sultana and walnuts in with the liquid and transfer the mixture to the prepared tin.
5. Bake for 1 hour or until a skewer inserted into the middle comes out clean.
6. Allow to cool in the tin for 5-10 min then carefully transfer to a wire rack to cool completely.

Banana energy squares

Low-fat margarine or butter x 100 gram(s)
Golden syrup x 3 tbsp
Oats x 150 gram(s)
Banana(s) x 2
Dried apricots x 4 handfuls
Pumpkin seeds x 25 gram(s)
Sunflower seeds x 25 gram(s)
Sesame seeds x 25 gram(s

)

1. Preheat the oven to 180°C or gas mark 4. Lightly grease a 19x19cm baking tin and line the bottom with greaseproof paper.
2. Melt the low fat margarine and syrup in a heavy-based saucepan until dissolved. Remove from the heat, add the remaining ingredients and mix well.
3. Spoon the mixture into the prepared tin, level the surface and bake in the oven for 20-30 mins or until golden brown. The mixture will still be very soft in the centre.
4. Leave to cool in the tin for 10 mins, then cut into nine squares. When cold, transfer to an airtight container. Don`t try to remove the bars from the tin while they are still warm because they will break.

Banana milkshake

Banana(s) x 2
Semi-skimmed milk x 400 ml
Oats x 50 gram(s)
Honey x 1 tbsp

1. In a blender, add banana, oats and honey first.
2. Slowly add milk before serving in glasses with ice.

Bananas and custard

Banana(s) x 4
Custard - ready to serve x 400 gram(s)

1. Heat custard gently in a saucepan.
2. Slice bananas.
3. Pour warmed custard over the bananas.

Blueberry muffins

Caster sugar x 50 gram(s)
Egg(s) x 1
Semi-skimmed milk x 75 ml
Olive oil x 5 tbsp
Blueberries x 160 gram(s)
Apple(s) x 2
Wholemeal flour x 75 gram(s)
Self raising flour x 75 gram(s)

1. Heat the oven to 190°C or gas mark 5. To avoid the muffins sticking, use tin liners or grease with a little oil.
2. Peel, de-core and chop up apples.
3. In a large bowl, mix together the flours and sugar. In a measuring jug beat the egg, milk and oil lightly with a fork.
4. Pour all of the liquid ingredients into the dry ingredients and stir with a tablespoon until only just combined, scraping the sides and bottom of the bowl as you stir. The batter should look lumpy.
5. Using a dessert spoon, three-quarter fill each muffin case. Bake for 15-20 min. The muffins are cooked when they are lightly browned and they spring back when touched.

Cherries with yoghurt

Cherries (canned) x 400 gram(s)
Plain low-fat yoghurt x 8 tbsp
Honey x 1 tbsp

1. Simply divide the cherries into each dish and top with yoghurt and a drizzle of honey.

Dried fruit and nut selection

Dried apricots x 2 handfuls
Banana chips x 1 gram(s)
Sultanas x 1 handfuls
Dried apple rings x 2 handfuls
Cashews x 50 gram(s)

1. Mix all the ingredients together and store in an airtight jar.

Dried fruit compote

Dried apple rings x 25 handfuls
Dried apricots x 1 handfuls
Prunes in juice x 100 gram(s)
Apple juice x 100 ml

1. Soak dried fruit with prunes in fruit juice overnight.
2. Spoon over porridge, muesli or, if you prefer, yoghurt.

Homemade fruity juicy ice lollies

Fruit juice of your choice x 500 ml

1. Pour your favourite fruit juice into ice lolly moulds and freeze.

Homemade popcorn

Dried popping corn x 10 gram(s)
Sunflower oil x 0.25 tbsp

1. Heat a little oil in a heavy based saucepan, which has a tight fitting lid.
2. Add the popping corn.
3. Place lid on tightly and shake.
4. After a couple of minutes you will start to hear popping, this is the corn starting to cook.
5. Keep the lid on and shake every minutes - the whole process takes about 3 to 5 minutes.
6. The corn is ready when it has stopped popping.
7. Serve with a sprinkling of sugar or for added kick some paprika or chilli powder.

Peach smoothie

Lemon(s) x 0.25
Peaches (canned) x 320 gram(s)
Orange juice x 400 ml
Pineapple chunks in juice x 160 gram(s)

1. Combine all the ingredients and blend until smooth and creamy. Chill and serve.

Pineapple smoothie

Pineapple x 0.5
Banana(s) x 2
Coconut milk x 100 ml

1. Take half a fresh pineapple, or use one large tin of pineapple pieces in juice.
2. Add the banana and coconut milk and blend together.
3. Serve with ice.

Satsuma, kiwifruit and melon kebab

Melon x 1
Satsuma(s) x 4
Kiwifruit x 2

1. Peel and de-seed the melon and cut into large cubes.
2. Peel the satsumas and kiwi fruit and cut the kiwi fruit into cubes.
4. Alternating for colour, thread the fruit onto wooden skewers.
5. Serve lightly chilled.

Strawberries and yoghurt

Strawberries x 320 gram(s)
Plain low-fat yoghurt x 8 tbsp
Honey x 1 tbsp

1. Wash stawberries and take off the green stem. Slice evenly.
2. Serve with yoghurt, drizzled with honey.

Strawberry smoothie

Strawberries x 160 gram(s)
Banana(s) x 2
Orange juice x 200 ml

1. Blend the strawberries and bananas together.
2. Add the orange juice, some ice and blend.
3. Pour into glasses.

8. Steam or boil the green beans for about 4-5 mins and serve.

Sweet pancakes with berries

Semi-skimmed milk x 250 ml
Egg(s) x 2
Orange(s) x 1
Low-fat margarine or butter x 75 gram(s)
Soft brown sugar x 25 gram(s)
Plain flour x 3 cups
Raspberries x 160 gram(s)
Blueberries x 160 gram(s)
Baking powder x 1 tspn
Plain low-fat yoghurt x 4 tbsp

1. Melt the low-fat margarine in a frying pan.
2. Grate the zest of the orange.
3. Whisk together the milk, eggs, melted margarine and orange zest
4. Whisk in the baking powder and sugar, add half the flour and whisk well until all the ingredients are mixed, then whisk in the remaining flour.
5. Heat the pan. Wipe with a little melted margarine using kitchen paper. Lower the heat to medium.
6. Pour in tablespoons of the batter until the pan is full of pancakes, but they must not touch.
7. Cook for approximately 40 seconds on each side until golden brown. Continue with the process until the batter is used.
8. Serve the pancakes with the fresh berries and yoghurt, sprinkled with a little sugar to taste.

Tasty melon ices

Melon x 1

1. Chop up a melon into large chunks and place in a small bag or container.
2. Pop into the freezer.
3. Take out when you or the kids fancy a treat and enjoy frozen."

Fonte e imagem: http://www.nhs.uk/Tools/Documents/5%20A%20DAY%20meal%20planner.htm

5 a Day: Meal Planner + Shopping List

5 A DAY meal planner

Create a weekly 5 A DAY meal planner and shopping list in five simple steps. It makes healthy eating simple, with ideas for meals, tasty recipes, cheaper options and top tips.

Fonte e imagens: http://www.nhs.uk/Tools/Pages/5aday.aspx?app_data=%7B%22pi%22%3A%2253635_1397127797_916399285%22%2C%22pt%22%3A%22twitter%22%7D

Healthy breakfasts (for people who hate breakfast)

"Get into the habit of eating breakfast with these simple breakfasts designed to whet the appetite of even the most habitual breakfast skipper.

Not hungry first thing in the morning? Pushed for time? Trying to lose weight? These calorie-counted treats will tempt you to rediscover the pleasure of breakfast.

From an energy-boosting "apple pie" porridge and protein-packed scrambled eggs, to a nutrient-rich green smoothie and sugar-free granola bars, there's something for everyone.

"Creating the habit of eating in the morning is something you can build towards," says dietitian Alison Hornby. "Start off with a light bite such as a piece of fruit or a low-fat yoghurt.

"After a while, your morning appetite will naturally increase and you'll probably find you eat less throughout the day, including snacks."

Research suggests that people who eat breakfast are slimmer because they tend to eat less during the day, especially high-calorie snacks.

If you're short on time in the morning, think about ways of gaining time by keeping breakfast simple, either by waking up 10 minutes earlier or getting other chores out of the way ahead of time.

Energy-boosting breakfasts

'Apple pie' porridge

Serves: one adult

Preparation time: 10 minutes

Cooking time: 5 minutes

Calories per portion: 345kcal (1,443kJ)

Ingredients:

50g porridge oats

200ml apple juice (with no added sugar)

100ml semi-skimmed milk

1 medium dessert apple, diced

1 pinch of cinnamon

A warm and comforting porridge spiced up with the classic flavours of a homemade apple pie.

Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for five minutes, stirring often. Spoon the porridge into a serving bowl and add a sprinkling of cinnamon.

Or you could try:

muesli, fresh fruit and low-fat yoghurt – fruit added to your muesli counts towards your 5 A Day. Low-fat yoghurt provides calcium and protein and is low in fat. Watch out for the sugar content in low-fat yoghurt. Go for muesli with no added sugar.
porridge with mashed banana and dried blueberries – put oats and a handful of dried blueberries in a bowl and add semi-skimmed milk. Heat in the microwave for 3-4 minutes, stirring every so often. When cooked, stir in the mashed banana. The mashed banana is a healthier substitute for sugar or honey. For best results, use a very ripe banana.
baked beans on wholemeal toast – not only are they naturally low in fat, baked beans are also packed with fibre and protein, making them a vegetarian source of protein. Look out for reduced salt and sugar ranges.
breakfast cereals can be high in sugar, with some containing up to 37% of the white stuff. Try switching to lower sugar cereals or those with no added sugar, such as plain whole wheat cereal biscuits, plain shredded whole grain pillows and plain porridge. Find out more aboutreducing your breakfast sugar intake.

Protein-packed breakfasts

Scrambled eggs (with optional wholemeal toast)

Serves: one adult

Preparation time: 5 minutes

Cooking time: 5 minutes

Calories per portion:

scrambled eggs: 247kcal (1,033kJ)

2 slices of wholemeal toast: 190kcal (795kJ)

Ingredients:

2 eggs

4 tbsp semi-skimmed milk

2 slices wholemeal toast

2 tsp low-fat spread

1 pinch of black pepper

Optional sprinkling of chopped chives (calories nominal)

The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess.

Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they're just set with big soft curds. Serve the eggs on the slices of toast, sprinkle over the chives and season with some pepper.

Tips:

To make green eggs, scramble your eggs with a handful (40g) of spinach (30kcal/125kJ).

Or you could try:

cold meat and cheese platter – for a lower calorie option, go for lean meats such as roast ham or turkey, light cheeses such as 30% less fat mature cheese or "light" medium-hard cheese. Accompany with fresh grapes and crackers.
low-fat Greek yoghurt topped with fresh fruit, such as strawberries and mixed nuts – packed with about 10g of protein per 100g, Greek yoghurt boasts almost twice the protein of regular yoghurt.
smoked salmon and low-fat cream cheese bagel – halve the bagel and toast it. Spread low-fat cream cheese on one side of the bagel and top it with salmon. Add a squeeze of lemon and a pinch of black pepper.

Lighter bites

Green smoothie

Serves: one adult

Preparation time: 5 minutes

Cooking time: none

Calories per portion: 140kcal (586kJ)

Ingredients:

40g tinned mango slices (discard liquid)

40g tinned peach slices (discard liquid)

40g frozen spinach

1 medium banana

200ml water (or as required)

Smoothies are a great introduction to breakfast if you don't normally have much of an appetite at the "crack of yawn". They're also a good portable option for your morning commute.

Compared with some hardcore green smoothie recipes, our green smoothie is a softer version that is quite sweet and fruity, while still giving you a healthy serving of greens. Blend all the ingredients together until smooth. Add more water to achieve the desired consistency.

Tips:

Instead of tinned fruit, you can also use frozen or fresh fruit.
150ml of this smoothie provides two of your 5 A Day. No matter how much you drink, smoothies can only make up two portions of your 5 A Day.

Or you could try:

banana and oats smoothie – transform your speckled bananas into an energy-boosting liquid breakfast. Blend one banana with 2 tablespoons of oats and 100ml of semi-skimmed milk until smooth. Can also be made using a soya drink.
'very berry' smoothie – take one banana, 140g of frozen summer berries or forest fruits, 40g of low-fat natural yoghurt and about 100ml of apple juice. Blend the banana and berries until smooth. With the blades whirring, pour in apple juice to achieve the consistency you like.
pimp your toast – tired of your usual toppings? Toast doesn't have to be boring. Brighten up your bread spread with these healthier combos: mashed avocado and hard boiled egg, marmite and grilled 30% less fat mature cheese, or banana slices and peanut butter.

Five-minute breakfasts

'Grab and go' breakfast bar

Makes: 6 bars

Preparation time: 15 minutes

Cooking time: 25 minutes

Calories per portion (one bar): 300kcal (1,255kJ)

Ingredients:

150g jumbo oats

2 medium very ripe bananas

60g melted butter

60g cherries

60g cranberries

40g sunflower seeds

40g pumpkin seeds

Sometimes mornings can be a bit of a rush. Make a batch of these granola bars, made with no added sugar, in advance for a healthy breakfast on the go.

Preheat the oven to 200°C (fan 180°C, gas mark 6). In a bowl, mix together the oats, cherries, cranberries and seeds. Pour in the melted butter and mix in thoroughly to make sure the oats are well coated. On a separate plate, mash the bananas into a pulp with a fork, add to the oat mixture and mix well. Spread the mixture into a 30cm x 20cm tin. Bake in the oven for 20-25 minutes. Once cooked, transfer to a wire rack to cool, then cut into six bars.

Tips:

Press the mixture into the baking tin well to help the binding process, but not too hard or it may affect the flavour.
If your first batch is more crumbly than you'd like, try increasing the amount of mashed banana to moisten the mixture before baking.

Or you could try:

banana bagel sandwich – mash a ripe banana and serve it between two halves of a toasted (preferably wholemeal) bagel. Mashing instead of slicing the banana gives the filling a creamier texture, meaning you won't need low-fat spread.
quick porridge – making porridge is easier than you think. Combine 50g of rolled or instant oats with 200ml (or more for runny porridge) of semi-skimmed milk in a bowl and microwave on full power for two minutes. Top with dried fruit or nuts.
one-minute omelette – combine one beaten egg, a few spinach leaves and a some chopped lean roast ham in a bowl. Microwave on full power for a minute or until the egg is set.

Weekend treats

English breakfast muffin

Serves: one adult

Preparation time: 10 minutes

Cooking time: 5 minutes

Calories per portion: 309kcal (1,293kJ)

Ingredients:

1 wholemeal English muffin, sliced in half

1 poached egg

1 slice lean roast ham

20g reduced-fat or "light" medium-hard cheese

2 tsp low-fat spread

20g fresh spinach leaves

1 pinch of ground black pepper

Oozing poached egg on a layer of cheese and roast ham – what's not to love about this lower calorie version of the classic English breakfast muffin?

Preheat the grill. Toast the muffins on the cut sides only. Poach the egg in gently simmering water for 3-4 minutes until the yoke is set but still runny in the middle. Spread the toasted sides with the low-fat spread and lay on the spinach leaves, ham and cheese. Place the poached egg on one muffin half, season with black pepper and top with the other muffin half.

Tips:

If you prefer, you can scramble the egg with 4 tablespoons of semi-skimmed milk. Pour the mixture into a heated pan. Cook and stir until the eggs are just set.

Or you could try:

overnight oats – combine oats and apple juice and let it sit overnight in the fridge. In the morning, add low-fat yoghurt, honey to taste and fresh fruit such as berries.
baked eggs – put an egg (with yolk unbroken) and some crème fraîche in a ramekin. Put the ramekin in a baking dish and fill with hot tap water so it comes 3/4 of the way to the top of the ramekin. Bake for 15 minutes or until the egg yolk is set to your liking.
healthy full English breakfast – for a healthy version of the king of the morning meal, combining eggs, bacon, mushrooms, grilled tomatoes and baked beans, go to our Meal Mixer."

Fonte e imagem: http://www.nhs.uk/livewell/loseweight/pages/healthybreakfasts.aspx?app_data=%7B%22pi%22%3A%22533f3f623c99bc003d000005%22%2C%22pt%22%3A%22wall%22%7D

The power of a well-packed lunchbox

Caroline's lunch Photograph by Rob Biddulph

"For 26 years Caroline McGivern has saved a fortune by avoiding a pre-packaged sandwich and making her own lunch. Her towers of plastic tubs have inspired real lunchbox envy at the Observer.

There’s nothing like a well packed lunch box and I’ve been making mine for 26 years. It was always a great way of saving money and to be honest, there are only so many mayo filled sandwiches that I can eat in one week.

The choice can be overwhelming or even underwhelming depending on how you look at it, and the worst scenario is to pick up a take-out that you were looking forward to only to end up disappointed. You never experience that with a homemade lunch box because you know exactly what you’re getting.

In recent years we’ve been hit by the foodie bug resulting in an enormous amount of choice, but it comes at a price. I tallied up one colleague’s expenses for breakfast and lunch over the eight years that she’s been working at the Observer, and it came to a beautiful £23,000. And no, that's not a typo.

It’s great to experiment with flavours and customise the food to suit your palette and I love the purity of home-made, knowing exactly what’s gone into it. Sometimes I take it day by day and use up any bits and pieces that are hanging around and other times I make a big vat of rice, lentil or mixed bean salad and include an extra ingredient each day so that I don’t get bored. I go out of my way to make a jar of exceptional dressing, something like a classic French because olive oil and balsamic can get boring, and it makes all the difference to a tasty salad.

It’s a lot easier to make a packed lunch than you think. But yes, you do have to get out of bed. Even if I’m adding daily to to something I've prepared earlier, I need more than 5 minutes to dish it out and prepare the other courses. Courses? My Tupperware tower has reached seven storeys before now - I include a small bowl of pretzels, nuts, a couple of pieces of fruit or a slice of tea loaf. Fruit salad with yoghurt is an everyday must but I vary the fruit by season. A small container of mixed dry roasted nuts and seeds, (not the shop bought variety!), dates, grapes and what ever else takes my fancy.

The Scandinavians have got lunch boxes down to a fine art - every shape and size - but I’ll make do with whatever will hold my bounty. Each morning I lift the altar of Tupperware out out the cupboard and make a selection. And everyday around my desk at 1pm there is serious lunch box envy.

Caroline's tips to a successful lunch:

You have to be organised and plan ahead. And get up 10 to 15 minutes earlier.
Stock up on the ingredients you need.
Cook a bit more dinner the night before as leftovers always taste better the following day.
Make enough bean/pulse/rice/couscous salad to last you the week and top it up each day with strong flavours - choritzo, goat cheese, tuna or salmon.
Nibbles to graze on such as dry roasted seeds and nuts, are great with a sprinkling of sea salt and fresh rosemary.
Keep a jar of salad dressing ready mixed to save time.
Get inspired with different recipe books or pinch ideas from salads in shops."

Fonte e imagem: http://www.theguardian.com/theobserver/she-said/2014/mar/25/the-power-of-a-well-packed-lunchbox

7 Cancer-Fighting Culinary Spices and Herbs

By Christina T. Loguidice, Maurie Markman, MD, and Carolyn Lammersfeld from Cancer Nutrition and Recipes For Dummies

"Spices and herbs have long been used for medicinal purposes, such as fighting indigestion and other digestive problems. Although science is uncertain about the direct benefits of consuming certain spices and herbs with regard to protecting against and fighting cancer and its side effects, their indirect beneficial effects may be more easily recognized.
One such effect is their unique flavor profile, which ranges from strong to mild, with only small amounts needed to create a whole new taste sensation. When cancer-related loss of appetite and taste changes occur, which can lead to undesirable weight loss, adding herbs and spices to your cooking may help stimulate your taste buds and reinvigorate your appetite.

Ginger Ginger has long been used in folk medicine to treat everything from colds to constipation. Ginger can be used fresh, in powdered form (ginger spice), or candied. Although the flavor between fresh and ground ginger is significantly different, they can be substituted for one another in many recipes. In general, you can replace 1/8 teaspoon of ground ginger with 1 tablespoon of fresh grated ginger, and vice versa. Consuming ginger and ginger products, in addition to taking any anti-nausea medications as prescribed, may provide some comfort for a queasy stomach during cancer treatment.	Rosemary Rosemary is a hearty, woody Mediterranean herb that has needlelike leaves and is a good source of antioxidants. Because of its origin, rosemary is commonly used in Mediterranean cooking and you’ll often see it included as a primary ingredient in Italian seasonings. You can use it to add flavor to soups, tomato-based sauces, bread, and high-protein foods like poultry, beef, and lamb. Rosemary may help with detoxification; taste changes; indigestion, flatulence, and other digestive problems; and loss of appetite. Try drinking up to 3 cups of rosemary leaf tea daily for help with these problems.	Turmeric Turmeric is an herb in the ginger family; it's the ingredient that makes many curries yellow and gives it its distinctive flavor. Curcumin appears to be the active compound in turmeric. This compound has demonstrated antioxidant and anti-inflammatory properties, potentially protecting against cancer development. Turmeric extract supplements are currently being studied to see if they have a role in preventing and treating some cancers, including colon, prostate, breast, and skin cancers. Although results appear promising, they have largely been observed in laboratory and animal studies, so it’s unclear whether these results will ultimately translate to humans.
Chile peppers Chile peppers contain capsaicin, a compound that can relieve pain. When capsaicin is applied topically to the skin, it causes the release of a chemical called substance P. Upon continued use, the amount of substance P eventually produced in that area decreases, reducing pain in the area. But this doesn’t mean you should go rubbing chile peppers where you have pain. Chile peppers need to be handled very carefully, because they can cause burns if they come in contact with the skin. Therefore, if you have pain and want to harness the power of chile peppers, ask your oncologist or physician about prescribing a capsaicin cream. It has shown pretty good results with regard to treating neuropathic pain (sharp, shocking pain that follows the path of a nerve) after surgery for cancer. Another benefit of chile peppers is that they may help with indigestion. Seems counterintuitive, right? But some studies have shown that ingesting small amounts of cayenne may reduce indigestion.	Garlic Garlic belongs to the Allium class of bulb-shaped plants, which also includes chives, leeks, onions, shallots, and scallions. Garlic has a high sulfur content and is also a good source of arginine, oligosaccharides, flavonoids, and selenium, all of which may be beneficial to health. Garlic’s active compound, called allicin, gives it its characteristic odor and is produced when garlic bulbs are chopped, crushed, or otherwise damaged. Several studies suggest that increased garlic intake reduces the risk of cancers of the stomach, colon, esophagus, pancreas, and breast. It appears that garlic may protect against cancer through numerous mechanisms, including by inhibiting bacterial infections and the formation of cancer-causing substances, promoting DNA repair, and inducing cell death. Garlic supports detoxification and may also support the immune system and help reduce blood pressure.	Peppermint Peppermint is a natural hybrid cross between water mint and spearmint. It has been used for thousands of years as a digestive aid to relieve gas, indigestion, cramps, and diarrhea. It may also help with symptoms of irritable bowel syndrome and food poisoning. Peppermint appears to calm the muscles of the stomach and improve the flow of bile, enabling food to pass through the stomach more quickly. If your cancer or treatment is causing an upset stomach, try drinking a cup of peppermint tea. Many commercial varieties are on the market, or you can make your own by boiling dried peppermint leaves in water or adding fresh leaves to boiled water and letting them steep for a few minutes until the tea reaches the desired strength. Peppermint can also soothe a sore throat. For this reason, it is also sometimes used to relieve the painful mouth sores that can occur from chemotherapy and radiation, or is a key ingredient in treatments for this condition.
Chamomile Chamomile is thought to have medicinal benefits and has been used throughout history to treat a variety of conditions. Chamomile may help with sleep issues; if sleep is a problem for you, try drinking a strong chamomile tea shortly before bedtime. Chamomile mouthwash has also been studied for preventing and treating mouth sores from chemotherapy and radiation therapy. Although the results are mixed, there is no harm in giving it a try, provided your oncologist is not opposed. If given the green light, simply make the tea, let it cool, and rinse and gargle as often as desired. Chamomile tea may be another way to manage digestive problems, including stomach cramps. Chamomile appears to help relax muscle contractions, particularly the smooth muscles of the intestines."

Fonte: http://www.dummies.com/how-to/content/7-cancerfighting-culinary-spices-and-herbs.pageCd-storyboard,pageNum-8.html#slideshow

Imagem: http://www.google.pt/imgres?imgurl=&imgrefurl=http%3A%2F%2Fcommons.wikimedia.org%2Fwiki%2FFile%3AGinger-plant-flower-root.png&h=0&w=0&sz=1&tbnid=Y3GITFKNSQXxtM&tbnh=271&tbnw=186&zoom=1&docid=5LeclKw7xZIQiM&ei=Qb4IU53ZEMa50QXB5IDoBQ&ved=0CAUQsCUoAQ

Jane Macdougall: What a cancer expert eats for breakfast

February 8, 2014

"Dr. Gerry Krystal was silhouetted by the sweeping vista commanded by the B.C. Cancer Agency building. Behind him, the city was bristling with joggers, cyclists and, even in the dead of winter, kayakers paddling in False Creek. We are a city renowned for its healthy lifestyle.

Jennifer Sygo: Get to the roots of gut health by understanding good and bad bacteria and IBS triggers

How much do our everyday choices affect the health of our digestive system? Perhaps more than we ever imagined, actually. After a recent symposium on the effects of stress on our health (full disclosure: the symposium was sponsored by Jamieson, the supplements company), I had the opportunity to speak with Alexandra Anca, (Master’s of Health Science), who is a registered dietitian and author specializing in medical nutrition therapy for digestive diseases, celiac disease and food allergies. We spoke on the topic of gut health, and IBS specifically.

Toast was toast, or how Wheat Belly and its author changed my diet

Jane Macdougall | January 19, 2013

"It began, as many misadventures do, innocently enough.

I had baked a loaf of bread. A simple, honest bread made from the best of simple, honest ingredients. Nonetheless, several dinner guests declined the bread. My friends, it turned out, were boycotting gluten. Hadn’t I heard? Gluten was the new great Satan. It was as if I were offering cocktails of Red Dye No. 2 served with asbestos straws in leaded crystal tumblers.

I had misguidedly thought that homemade bread had placed me in the vanguard of healthy living. Apparently I was wrong. I’d inadvertently played into the hands of the industrial baking complex and their evil agenda.

This led me to an inquiry into the gluten gripe, that led to poking about the subject of commercial baking, that led to examining the GMO debacle that deposited me on a sofa opposite Dr. William Davis, author of the massively bestselling book, Wheat Belly, and now the Wheat Belly Cookbook.

The simple loaf of bread quickly became a can of worms. Food, it turns out, is really complicated these days.

What grains and gluten mean (or don’t mean) for weight loss

Are grains helpful or harmful to our health and our waistline? Last week we took a look at some of the nutritional pluses and minuses that come with eating whole grains, as well as some of the effects of whole versus refined grains on our health. This week, we’ll take a closer look at the role that grains, and especially gluten, play (or don’t play) in weight loss.
When it comes to weight loss, gluten-free diets are all the rage. Unfortunately, despite the claims that gluten, a protein found in wheat, barley, and rye foods promotes weight gain, there are no published clinical trials to date comparing a gluten-free versus gluten-containing diets for weight loss.
We do, however, have data on gluten-free diets for those with celiac disease, an auto-immune condition whereby the small intestine is damaged by exposure to gluten, and the news might surprise you: patients with celiac disease actually tend to have higher body mass indexes (BMIs, or a measure of height versus weight) than those without the disease.

Where to begin? It turns out that bread isn’t what it used to be because flour isn’t what it used to be because wheat isn’t what it used to be.

Historically, bread is made from four ingredients: Flour, water, salt and yeast. Bread is so natural, that by combining just two of these ingredients — flour and water — bread will sometimes make itself.

Most people buy their bread off a grocery store shelf. Mass produced store-bought bread is delightfully squishy, uniform and imperishable.

Bread needs time to rise. Time is money so industrial bakers add enzymes to hasten this process. People like certain appearances so various colourants are added to appease that aesthetic. The issue of “fresh” is challenged as bread now has to travel great distances to market, so preservatives are added. The humble loaf of bread thus morphs into something much more complex.

Denatured is the word that crops up time and time again when contemporary wheat flour is mentioned. It used to be that your bag of all-purpose flour was flecked with brown pips — the germ of the wheat. That’s milled out now as wheat germ goes rancid quickly. What do they do with the wheat germ? Millers sell it to vitamin manufacturers who sell it back to us as Vitamin E. Go figure.

There is, as they say, more grist for this mill but we need to move along.

The core issue here is with wheat. Yes, those amber waves of grain that comprise the backbone of contemporary agriculture are where things gets really complicated.

What we call wheat is a distant relative to what our grandparents called wheat

What we call wheat is a distant relative to what our grandparents called wheat. I’m going to hazard to say that there was no nefarious agenda to transform wheat into the Franken-grain many believe it’s become. Instead, it appears that a series of well-intentioned adjustments were made to address world hunger. If we could increase the yield per acre of wheat, fewer people might starve to death. A noble objective, no? The complexity at play between humans and our natural world, however, isn’t very tolerant of certain changes.

Old wheat was four feet high with seeds that clung to the stem. They were adaptable and hardy plants. Crop yield was dictated by climate and natural growing seasons. New wheat, however, is dwarf or semi-dwarf varieties of about two feet height, relying on a steady diet of nitrates, irrigation and pest control. This combination means a field can produce 10-fold the yield. Threshing is easier as the grain is exposed and engineered for more expedient harvest. I have a postcard in my office that reads: “Cheap. Fast. Good. Choose two.” Apparently, we chose cheap and fast. In many ways, it was a defensible choice.

Dr. William Davis sums it up this way: ‘Celiac disease is the canary in the coal mine’

This is the stuff you can see. On a genetic level, new wheat is different altogether. The evidence is mounting that humans are having an especially hard time with the new strains of wheat. The hybridized or genetically modified wheat protein — the infamous gluten — is something completely new. It’s these new wheat proteins that are associated with the four-fold upswing in celiac disease over the past half-century. It can be argued that all this tinkering with wheat is giving rise to the upswing in gluten intolerances as well as celiac disease. Dr. William Davis sums it up this way:

“Celiac disease is the canary in the coal mine” where wheat is concerned.

The bestseller Wheat Belly pivots upon these issues. Most are led to the book by vague complaints associated with ill effects associated with wheat consumption. Davis, a cardiologist, began his own inquiry began as he explored ways to manage his patients’ diabetic issues. Bread, it turns out, has a whopping glycemic index. A glycemic index is the comparative effect of carbohydrates on blood sugar. Table sugar has a GI of 59; a slice of whole grain bread has a GI of 72. The culprit here is the highly digestible carbohydrate, amylopectin A, which Davis says is more detrimental to the body than white sugar. New science suggests avoiding blood sugar surges is essential to good health. A high GI number will spike your blood sugar. Diabetes is providing the clues here. According to Davis, diabetes is “a proving ground for accelerated aging.” Mismanaged blood sugar issues take a hideous toll on diabetics and non-diabetics alike. What you want to avoid are advanced glycation end-products.

Glucose-protein combinations — useless debris — muck up the body in just about every way imaginable: Cataracts, dementia, wrinkles, coronary artery disease, cancer, arthritis

These are the glucose-protein combinations — useless debris — that muck up the body in just about every way imaginable. Cataracts, dementia, wrinkles, coronary artery disease, cancer, arthritis: glycemic index figures are tied to all these. Wheat is uniquely positioned because of its unique blood glucose-increasing effects to be a catalyst for this laundry list of nasty developments.

Oh my.

This, I figured, is how heavy smokers must have felt when doctor’s reversed their opinion on the health benefits of cigarettes. To my mind, there is no greater love story than that of soup and sandwich. I am helpless to resist the plain-spoken charms of the humble muffin.

If you go to the gym and wear sunscreen and find a way to hide kale in just about everything your family eats, all of the foregoing would set off alarm bells. And it did.

Battle over bread: Are wheat and other grains really anathema to healthy eating?

Are grains a nutritional enemy?
According to one increasingly popular line of thinking, grain-based foods trigger undesirable blood sugar fluctuations, tooth decay and inflammation in our body, which in turn may lead to heart disease, type 2 diabetes and even cancer. Of the grains we consume regularly, wheat and its derivatives have been targeted as being particularly harmful, largely due to the presence of gluten, a protein that is known to trigger serious health issues in those with celiac disease and in those who’ve more recently been identified as having non-celiac gluten sensitivity.
By contrast, a second line of thinking argues that it’s not grains, but rather the high intake of animal protein that is the issue with the Western diet, and that a regimen based on whole grains, fruits and vegetables, nuts, seeds, beans and pulses will pave the road to good health.

I decided to take up Davis’s challenge. I undertook a season of living wheatlessly. Toast was toast. I started in mid-September. And again in late September. Then in October, in earnest. Giving up wheat is tougher than you might imagine. One miscalculation, one mindless ingestion, one uninformed choice, and I was off the plan. Wheat is everywhere!

At this point, it was mostly just elimination. I substituted cucumber slices for crackers. I abandoned cereal for smoothies. Salads replaced sandwiches. It was, let me tell you, no fun. I became that person at the dinner party declining artisanal bread, pasta, crusted halibut steaks, dessert; the same person I had cursed while clearing the dishes. And then I got serious. I moved on to the Wheat Belly Cookbook. This entailed a shopping trip for specific provisions. My pantry filled up with subtypes of flour that had previously escaped my notice: chickpea flour, quinoa flour, coconut flour, and others. To address Davis’s warning about advanced glycation end-products, I carted home stevia and Splenda as sugar substitutes. I baked Wheat Belly muffins and thanked God I wasn’t a celiac. One dozen expensive coconut flour, stevia sweetened banana muffins languished on the counter;
nobody wanted them. We found most of the Wheat Belly Cookbook baked goods far too sweet for our taste.

I experimented with my own coconut flour crusted fried chicken and decided boiled chicken was a better option

I experimented with my own coconut flour crusted fried chicken and decided boiled chicken was a better option. Wheat Belly pizza, if you divorced yourself from all previously held concepts of pizza, was a decent vegetarian dish. The cookbook would have you believe that mashed cauliflower duplicates a biscuit crust of a chicken pot pie. It doesn’t. Which is not to say that mashed cauliflower topped with shredded cheddar isn’t tasty, it’s just not chicken pot pie. The Wheat Belly recipes that don’t hinge on wheat flour are completely acceptable recipes, but the baked goods were uniformly not to my liking; nut and seed flours make for leaden baked goods. One way to include allowable wheat-free baking was to get my hands on some non-GMO wheat. I sent away to Heritage Wheat Conservancy in Massachusetts for a bag of einkorn wheat, ground it in my Vitamix and baked a single loaf. Meh. Maybe I milled it badly? Maybe I need to adjust the recipe? I need to keep experimenting, I guess.

Ben Nelms for National Post/files

Wheat Belly author William Davis says the highly digestible

carbohydrate amylopectin A is more detrimental to

the body than white sugar.

It became a matter of having satisfying alternatives on hand. No doubt you’ll have noticed the gluten-free products flooding the market. Davis expects to see a spike in diabetes from these products as the tapioca, rice, corn and potato starches that replace wheat gluten have sky-high glycemic indexes that will ultimately take their health toll. He’d also advise you to be skeptical of the purported health benefits of whole grains. When we met in Vancouver to discuss his work, Davis spoke of a wide range of food staples that are now subjected to a broad spectrum of chemical- and radiation-based hybridization techniques that are “unleashed on an unwitting public.” His account of the “traditional breeding” methods responsible for Clearfield Wheat had me genuinely worried. But nothing about Davis suggested a strident alarmist. He seemed a soft-spoken, reasonable Midwesterner who had backed into some information he felt the public ought to be aware of, and he was proposing a way to navigate the mess we’re in.

Wheat Belly spoke of a wheat-induced mental fog that would lift as wheat cleared my system; unwanted pounds were supposed to fall off; various physical complaints were expected to subside. This was not my experience. I wasn’t looking to lose weight, and I didn’t. Mental fog wasn’t a chronic complaint of mine so I can’t say I was suddenly beset with clear-thinking punditry. My litany of physical complaints remains pretty much unchanged. Improvements, however, are dependent upon one’s personal degree of wheat intolerance and maybe I’m one of the lucky, tolerant ones. I will say that I found my appetite decreased as Davis said it likely would.

I haven’t kept up my wheat-less experiment; I miss bread too much

I haven’t kept up my wheat-less experiment; I miss bread too much. I’ve made several changes, however, but given the complex chemical issues involved with wheat, half measures offer little benefit. I learned a lot from the Wheat Belly books. The cookbook can’t be judged as a traditional cookbook — it fails miserably — but offers excellent suggestions for navigating what’s starting to look like a very serious public health issue. I’m keeping an eye on the earnest young men and women who are trying to bring pre-GMO wheat back into production and I urge you to support them, too.

And thus ends my Wheat Belly experiment. I’m going to celebrate with one of the happy adjuncts of my wheatless experience: sorghum beer! Delicious! Trust me.

jane.fullspectrum@hotmail.com
@janemactweet"

Fonte e imagem: http://life.nationalpost.com/2013/01/19/jane-macdougall-toast-was-toast-or-how-wheat-belly-and-its-author-changed-my-diet/

Energy-boosting breakfasts

Protein-packed breakfasts

Lighter bites

Five-minute breakfasts

Weekend treats

By Christina T. Loguidice, Maurie Markman, MD, and Carolyn Lammersfeld from Cancer Nutrition and Recipes For Dummies

Ginger

Rosemary

Turmeric

Chile peppers

Garlic

Peppermint

Chamomile