Recipes/Tips

Step 1: Tips for Changing Your Diet from mostly refined to Healthier!

Step 2: Moving to a lower carbohydrate eating plan – COMING SOON!

These have all been tried and tested.

Step 1: Tips for Changing Your Diet from mostly refined to Healthier!

  1. Stop buying Junk food, – soft drinks, bars, sweets, cakes, crisps etc. or gradually reduce the quantity over time. Keep sugary refined foods as treats and only with a meal.
  2. Do not eat any foods with Aspartame or glucose fructose syrup.
  3. Substitute with healthier foods. Keep the goody drawer stocked with a variety of fruit, fresh and dried, a variety of nuts, roasted sunflower, pumpkin seeds. Crackers such as ryvita, oatcakes, a home made fruit cake (made with wholegrain flour), wholemeal bread, peanut or other nut butters..  Popcorn, is fun to make and a great food.
  4. Switch to honey, maple syrup, instead of white sugar, just a small amount. Instead of sugar on porridge use banana, berries or a grated eating apple, crushed seeds, cinnamon, natural yogurt or chopped dates or figs.
  5. Avoid snacking.
  6. Avoid sugar surges, and sugar lows.
  7. For breakfast instead of cereal, have an egg or beans on toast.
  8. Buy or bake only wholemeal breads, substitute wholemeal flour for white in cooking where possible, in sauces, fruit -cakes, quiches, pancakes etc.
  9. Switch to brown rice, wholemeal pasta. Try other gluten free grains, these are especially good for pancakes. E.g. buckwheat. Use barley in soups and mix with rice etc.
  10. Especially for kids, instead of cooked vegetables put a bowl of sliced red & yellow peppers, carrots, cucumber and baby tomatoes on the table. Have more salads. Get the kids to sprout beans and then eat seeds.
  11. Eat a bowl of apple, pear, quarters, orange segments grapes dried fruit and nuts etc after school /work along with a healthy snack, while watching TV, doing, homework.
  12. Make meal time positive and social, a time to swap stories about your day, making plans for the weekend etc. Eat together as a family, without the TV.
  13. If children/adults do not like many vegetables, try to find out which one they will eat, and give this to them. You can always give extra fruit, to ensure adequate of this food group. Sneak vegetables in to stews and casseroles and soups. Avoid forcing the issue of food. Make smoothies adding in avocado, natural yoghurt, crushed seeds is also a great way of adding nutrients.
  14. You need to lead by example, do you eat your greens?
  15. Do not fill up on high carbohydrate foods.
  16. Listen to your body, if you think you have a problem with a food intolerance, or a bacterial imbalance in your gut, get it sorted.
  17. Ensure adequate water in take. Sometimes we are thirsty and interpret this as hunger
  18. Look at vitamin and mineral and fish oil supplementation, if diet is poor in nutritionally rich foods.

In a nutshell

Eat real food, fresh vegetables lots, especially salads and greens, choose local meat, eggs and fish. Have a piece of fruit a day.   

Have your treat ie a small piece of chocolate (good quality), with your meal.

WHOLEFOOD MENU IDEAS

Breakfast Ideas

  • Biolive yoghurt with chopped fruit salad, and sprinkled with nuts & seeds
  • Oatflake porridge and low fat milk, rice milk  or soya milk:

(Top your porridge with any of the following)

  • Chopped pear, apple, banana,
  • 1 tbsp of whole or ground nuts and seeds
  • 1 tbsp ground linseeds
  • Red berries (if not in season you can buy frozen)
  • Shelled hemp seeds
  • Prunes
  • Sultanas
  • Sugar free homemade muesli with soya or rice milk (many shop bought mueslis have added vegetable oil which is unnecessary.  Make your own and store in an airtight jar for use as you wish.  Just mix: Jumbo oatflakes, chopped almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, chopped apricots, sultanas, dried cranberries.  For extra flavour use toasted oatflakes (spread the oatflakes on a shallow oven tray and place in the oven at 180C for about 10 minutes). Try Health food shops for good alternatives.
  • Brown bread with peanut or cashew nut butter and sliced banana
  • Poached or scrambled organic egg on wholemeal toast served with grilled tomato.
  • Egg fried brown rice with vegetables
  • Oatmeal pancake wrapped around fresh fruit topped with biolive yoghurt.
  • Wholemeal pitta bread filled with cottage cheese and fresh sliced fruit.

Note: all of the above contain some protein which helps to maintain blood sugar balance and reduce hunger pangs before lunch.

Smoothies are an excellent way to get much needed nutrients and are tasty, satisfying and soothing on the digestive system:

You can vary them any way you wish but the following is a typical recipe:

1 Banana

1 cup low fat milk, soya milk or rice milk

1 carton biolive natural yoghurt

1 cup mixed berries.

You may wish to add some milled linseeds to this but ensure you drink a glass of water also.

Snacks

  • Rice cakes or oatcakes and homemade hummus (Blend a can of drained chickpeas, with 2 tablespoons tahini, 1 clove garlic, juice of 1 lemon, pinch seasalt, ½ teaspoon of cumin and 1 tablespoon hempseed oil (optional).  This will keep in the fridge for about 3 days.
  • Handful of nuts or seeds
  • Fresh fruit
  • Sardines on rye or wholemeal bread or oatcakes

Lunch

Make a mixed salad from some of the following ingredient suggestions in each column. Remember to add something from the protein list to help balance blood sugar levels.

Vegetable and fruit Protein Cabohydrate Flavouring and oils
Mixed leaves Beans Brown Rice Olives
Celery Lentils Wholemeal bread Nuts
Apple Sardines Couscous Tahini / nut butters
Spring / Red Onion Bluefin Tuna Bulgar wheat Olive Oil
Cucumber Cold Salmon Rice cakes Hempseed oil
Raw grated carrot Boiled Egg Oatcakes Nori Seaweed
Beetroot Feta Cheese Wild rice Lemon / orange
Avocado Cottage cheese Sweet potato Garlic
Peppers Roll mop herring Rye bread /crackers Balsamic Vinegar
Courgette Chicken Sprouted bread Fresh Herbs / pesto
Cooked broccoli Nuts / seeds Wholewheat pasta Soy sauce
cauliflour/ cabbage Yoghurt / quark Spelt Chilli
Sprouts Goats / sheep cheese Wholemeal Pitta bread Lime

Avoid using mayonnaise as it provides calories without essential nutrients, and opt instead for an oil rich in omegas 3, 6 and 9.  Yoghurt flavoured with mint makes a super salad dressing.  If using broccoli, cauliflower or cabbage in a salad always make sure they are lightly cooked first.

For convenience: boil a quantity of beans together and freeze.  Boiled brown rice will also keep for 3 days in a cold fridge.  Add some turmeric to the rice while cooking for its antiflammatory properties.  Make your salads as colourful as possible, since coloured fruit and vegetables contain highly beneficial nutrients.

For the cold winter days:

Make homemade soup with lots of vegetables.  Throw in some lentils for protein and serve with sprouted wheat bread and hummus.  If you are struggling for flavour, buy some chilled soups but add in all lots of fresh vegetables yourself to boost the nutritional value.

Main Meals

  •  rice
  • Salmon with salad and jacket potato
  • Nutloaf with green vegetables and oven roast sweet potato
  • Stuffed vegetables with salad and rice
  • Chicken with spinach and almonds and brown rice
  • Spanish omelette with green salad
  • Lamb chop with rosemary and garlic rice with green vegetables

Desserts

  • Poached pears in apple juice and redwine
  • Stuffed apples with almonds, sultanas and orange
  • Oven baked banana with red fruit puree
  • Brown rice pudding
  • Fresh fruit salad with crème fraiche and honey

Remember: Drink at least 8 glasses of water every day but not while eating. Reduce coffee and tea consumption. Eat slowly and chew food thoroughly.  Prepare your own food as often as you can.  Refined foods such as white bread, white rice, pasta, cakes and biscuits are stripped of essential nutrients and many contain undesirable additives.  They do not contribute to sustained good health.

RECIPES

1 -Roasted Seeds – Full of essential fatty acids, and good oils.

Place a handful of seeds, Flax, Hemp, Sunflower, Pumpkin, Sesame and Pine nuts, in heavy frying pan (use no oil) and heat on a medium heat, moving all the time until the seeds are just lightly browned. Allow to cool,  Store in an airtight container in fridge. When hot sprinkle with a little Soya sauce as an option.

2 -Ground seeds/ nuts

Grind a mixture of the above seeds, or individually in a coffee grinder. Add to salad dressings, porridge, smoothies, yoghurt, bread etc.

Nuts contain many essential fats, vitamins and minerals, 1 small handful per day.

Almonds (calcium) Peanuts (folate), Brazil (selenium), Cashews (iron), Hazelnuts (Vitamin E), Walnuts (alpha linolenic acid – lowers LDL cholesterol)

4 – Pancakes

1 cup of flour, – wholemeal, or spelt, rye, rice, buckwheat, millet etc which are wheat-free.

1 egg.

1 cup milk – cows, goats, Soya, rice or nut milks. Add mixed seeds to mixtre or on top.

Make as normal pancake recipe. You can fill with either savory or sweet fillings.

5 – Spicy Beans

1 tin organic mixed beans in water

1 tin tomatoes

1 onion chopped

2 cloves garlic chopped

Olive oil

Chopped red, yellow peppers, mushrooms etc

Chilli spice from jar (to taste, 1 teasp)

Fry onion, & garlic in olive oil. Add tins of beans and tomatoes and chilli & remainder of ingredients. Cook for about 10 -15 min.

Serve with rice, salad, soured cream or natural yoghurt or wholegrain pitta bread, like tacos. Add cheese and pop under grill for a change. Can also add smokey bacon when cooking.

6- Juicing

Use washed and peeled fresh fruit and vegetables, if home grown or organic just wash and enjoy the extra nutrition from the skins. Carrot, apple, celery plus ginger, lemon and beetroot, a great Heart protective juice.

7 – Sprouting seeds – Seriously nutritious

Put about a tablespoon of seeds into large jar, and cover with tepid water.

Leave overnight, rinse off water and rinse 2-3 times per day.

You will have lovely nutritious greens all year round.

Seeds to sprout: alfalfa, green and brown lentil, mung bean, soya bean, fenugreek and radish etc. Ue in salads, sandwiches.

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One Response to Recipes/Tips

  1. Caroline o sullivan says:

    Hi Erina, I would like to arrange a nutrition appointment with you.
    Regards
    Caroline O Sullivan

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