Marvellous Meal Planning

 

Feeding a family isn’t always easy. Trying to create meals that are enjoyable, nutritious and affordable throughout the week can be a real challenge. One way to make things easier is to plan ahead. By creating meal plans for the week to come, you can save money, eat more healthily and enjoy a delicious variety of meals.

 

What is meal planning?
Meal planning is simply making a list of the meals you plan to cook throughout the week rather than deciding on a daily basis what to eat. This means you are likely to make better choices – no more grabbing a takeaway pizza when you’re out of inspiration or reaching for ready meals when you’re short of time. It also means you can shop for ingredients more effectively – saving money and cutting waste. In addition, it gives you the opportunity to try new recipes and saves time preparing and cooking meals.

 

How to get started
So exactly how do you get going with meal planning? The key is to sit down and write a list of the recipes you’d like to cook over a one or two-week period. You’ll be able to easily check that you’ve got a good balance of different meals and ingredients. You’ll also notice where ingredients for one meal can be used again in another. For example, minced beef for a bolognaise could also be used in a shepherd’s pie. Or if you decide to cook roast chicken on a Sunday, you could use the leftover chicken for a curry during the week. This means you can buy ingredients in bulk at the supermarket to save money and can also cook certain things in batches to save time in the kitchen.

 

 

Meal planning tips

• Set aside time each week to find new recipes. You could browse through recipe books or use the Internet. Try to introduce something new each week so that you don’t get bored eating the same types of meals.


• Stick your meal plan for the week on the fridge so that you always know what you are going to eat that day.


• Double up recipes so that you can freeze meals to use in future weeks.


• Save all of your favourite recipes in one place so that they are easy to access. This could be in a ring binder or as electronic files on your computer.


• Make a detailed list to take to the supermarket but be prepared to be flexible. For example, if a specific ingredient is out of stock, you may need to switch to an alternative or if there is a special offer on a particular ingredient, you could tweak your recipes to make use of a bargain.


• Keep your store cupboard topped up with ingredients such as olive oil, dried herbs and spices which have a long shelf life and can be used in several dishes.

 

For recipes and inspiration, visit: www.bbcgoodfood.com

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Categories: marvellous meal, meal, meals, meals nbsp, nbsp, Recipes, save money, week

Marvellous Meal Planning

 

Feeding a family isn’t always easy. Trying to create meals that are enjoyable, nutritious and affordable throughout the week can be a real challenge. One way to make things easier is to plan ahead. By creating meal plans for the week to come, you can save money, eat more healthily and enjoy a delicious variety of meals.

 

What is meal planning?
Meal planning is simply making a list of the meals you plan to cook throughout the week rather than deciding on a daily basis what to eat. This means you are likely to make better choices – no more grabbing a takeaway pizza when you’re out of inspiration or reaching for ready meals when you’re short of time. It also means you can shop for ingredients more effectively – saving money and cutting waste. In addition, it gives you the opportunity to try new recipes and saves time preparing and cooking meals.

 

How to get started
So exactly how do you get going with meal planning? The key is to sit down and write a list of the recipes you’d like to cook over a one or two-week period. You’ll be able to easily check that you’ve got a good balance of different meals and ingredients. You’ll also notice where ingredients for one meal can be used again in another. For example, minced beef for a bolognaise could also be used in a shepherd’s pie. Or if you decide to cook roast chicken on a Sunday, you could use the leftover chicken for a curry during the week. This means you can buy ingredients in bulk at the supermarket to save money and can also cook certain things in batches to save time in the kitchen.

 

 

Meal planning tips

• Set aside time each week to find new recipes. You could browse through recipe books or use the Internet. Try to introduce something new each week so that you don’t get bored eating the same types of meals.


• Stick your meal plan for the week on the fridge so that you always know what you are going to eat that day.


• Double up recipes so that you can freeze meals to use in future weeks.


• Save all of your favourite recipes in one place so that they are easy to access. This could be in a ring binder or as electronic files on your computer.


• Make a detailed list to take to the supermarket but be prepared to be flexible. For example, if a specific ingredient is out of stock, you may need to switch to an alternative or if there is a special offer on a particular ingredient, you could tweak your recipes to make use of a bargain.


• Keep your store cupboard topped up with ingredients such as olive oil, dried herbs and spices which have a long shelf life and can be used in several dishes.

 

For recipes and inspiration, visit: www.bbcgoodfood.com

Categories: meal, meals, meals nbsp, nbsp, Recipes, save money, week

Diet The Tasty Way With These Protein-Rich Meals

Protein is great for building muscle tone, but many people don’t realise that it can actually be great for helping you to burn fat as well. You burn more calories by digesting protein than you do by breaking down carbohydrates, and the protein in your body helps to trigger the natural hunger-taming hormones. In a recent study, people who overate by 1000 calories gained more lean tissue when they stuck to a high protein diet than when they ate normally. Aim to include some of these protein-rich meals and see if you notice a difference to your weight goals each week. These are filling so you won’t feel hungry immediately after eating, and they’re also low in fat so you won’t be ruining your hard work in the gym with your dinner. Each of the meals creates four filling portions, so it’s perfect if you’re feeding your family as well as yourself. You can opt for any of the following healthy meats if you prefer – chicken or turkey, pork tenderloin, lamb loin, flank steak of beef or veal. Other protein-rich ingredients include lentils, tofu and fish, which make great alternatives if you fancy mixing it up.

Hamburger

Hamburgers rarely turn up on diet menus, but they can actually be quite lean if you use the right ingredients. Why not make this burger for a lower in fat alternative to your usual fast food joint? Use 90 per cent lean and ground beef to create three to four-ounce patties. Grill to reduce the amount of fat in the final burger, then place in a whole wheat bun with plenty of salad and fresh salsa. Don’t load it up with condiments though, otherwise you’ll replace all the calories you’ve reduced with salt and sugar.

Chicken Chili

Chili is a hearty meal which can be modified to make a healthy and nutritious meal. Use skinless chicken pieces and then lightly fry with a host of veggies, including onions, peppers, mushrooms and peas – any combination you prefer is fine though. You can also experiment with different types of beans, such as kidney, pinto and black beans. Add spices and a can of tomatoes and reduce down.

Fish Tacos

Fish tacos can be a fun and tasty alternative to beef tacos, and they’re lower in fat. Tilapia, mahi and shrimp are all great options, but whatever you enjoy eating will work just fine. Add grilled vegetables such as peppers and onions, then top with salsa and two tablespoons of a healthy-fat topper such as guacamole.

Pork Tenderloin

Pork tenderloin is often overlooked as an ingredient, but it’s low in fat, moist and rich in protein. Roast a pork tenderloin with fruits such as plums, pears, apples or mangoes to create a sticky marinade, then serve with a side of green beans and baked new potatoes. This is a rich and filling meal that can be a great alternative to a Sunday lunch, as well as getting your portion of fruit in alongside it!

Tofu Stir-fry

If you don’t eat meat or simply fancy an alternative, tofu is a great option – it’s filling, packed with protein and also is low in fat. Heat a teaspoon of oil in a wok then toss cubes of marinated firm tofu until they’re golden and crisp around the edges. Add vegetables such as onions, peppers, mushrooms and broccoli, then serve over one cup of cooked brown rice. You could also replace the tofu with skinless chicken, shrimp or turkey if you’d prefer.

Categories: diet, fish tacos, onions peppers, peppers mushrooms, pork tenderloin, Protein, protein rich, Recipes, rich meals, skinless chicken, tofu

Sipping in Style: How to Drink Tea Like a Boss

Tea is a staple part of every Brit’s diet, but did you know it’s good for your health, as well as your sense of wellbeing? According to five new studies in the American Journal of Clinical Nutrition, tea may be able to protect your wellness against stroke and heart disease, decrease your blood pressure, boost your brain power, and help you lose weight. Prediman Krishan Shah, MD, director of the Division of Cardiology at Cedars-Sinai Heart Institute, explains, ‘It contains antioxidants, which may help fight free radicals known to contribute to cancer, heart disease, and clogged arteries.’ Moreover, the caffeine content in tea stimulates your nervous system, which, in turn, increases the rate at which your body burns fat. And the amino acid theanine in tea works with the caffeine to influence your brain’s neurotransmitters, leading to increased alertness and mental productivity.

 

If you want the health benefits, but aren’t so big on sipping tea with your pinkie up, we’ve got some awesome recipes from top mixologists, chefs and nutritionists so you can sip in style:

 

1. The Tea-Totaler: For this recipe, courtesy of Bill Anderson, beverage director at Vie in Western Springs, Illinois, you will need:

 

• 1 c chamomile tea, steeped


• 1 c sugar


• 1 c soda water

 

Anderson directs, ‘Dissolve sugar in piping hot tea, and let cool. Fill glasses with ice half way with tea syrup. Top off with soda water. Serves two to four.’

 

 

2. Burn Juice: This recipe, provided by Dawn Jackson Blatner, RDN, CSSD, LDN, serves one. You will need:

 

• 1/4 c brewed green tea, cooled


• 1 roma tomato


• 1 celery stalk


• 1/2 red bell pepper


• Dash of cayenne


• 3 ice cubes

 

‘Combine all ingredients in blender and puree until smooth,’ says Blatner. ‘Not only do you score a metabolism boost from the caffeine-rich tea, but a compound in cayenne pepper called capsaicin helps control hunger and increase fat burn. Plus, this drink has only 35 calories and provides 140% daily vitamin C.’

 

 

3. Tropical Green Tea Smoothie: Blatner notes, ‘The almond milk provides bone-building calcium and immune-boosting vitamin D, while pineapple contains bromelain, an enzyme for healthy digestion.’ As with the above recipe, you blend all the following ingredients until smooth:

 

• 8 oz brewed green tea, chilled or room temperature


• 8 oz unsweetened vanilla almond milk


• 1/2 c frozen mango chunks


• 1/2 c pineapple chunks


• 1 Tbsp honey

 

 

4. Ginger Green Tea Lemonade: Blatner’s Ginger Green Tea Lemonade recipe is great for digestion, as well as your overall health. You will need:

 

• 1 c brewed green tea, hot


• 1/4 c sliced and coarsely chopped fresh ginger


• 3/4 c lemon juice (about 4 lemons)


• 6 Tbsp agave nectar


• 2 c sparkling water

 

Blatner instructs, ‘Create ginger water by pouring hot tea over chopped ginger and set aside for 15 minutes. After 15 minutes, pour 3/4 cup ginger water into a pitcher; discard remaining liquid and ginger. Add lemon juice, agave, and sparkling water to pitcher. Serve over ice in glasses garnished with lemon slices. Serves six.’

 

 

5. Crimson Toddy: This recipe comes from Chris Cason, Tea Sommelier and Co-Founder of Tavalon Tea. You will need:

 

• 4 oz boiling water


• 1 tsp Crimson Punch tea (or any citrus and sweet tea blend)


• 2 oz bourbon


• 1 Tbsp agave nectar


• 1 orange slice


• 10 whole cloves


• Cinnamon stick

 

Cason details, ‘Steep tea in boiling water for five minutes, then strain into insulated measuring cup or bowl. Cover to keep hot. Press cloves into the orange slice, and then place the slice at the bottom of a glass like a brandy snifter. Pour in bourbon, and then pour in the hot tea. Stir in agave nectar with cinnamon stick. Serves one.’

Categories: agave nectar, Benefits, brewed green, ginger water, green tea, heart disease, hot tea, lemon juice, nbsp nbsp, Recipes, sparkling water, tea

Ready Meals Healthier than Celeb Chef Recipes, Study Finds

Wellness experts are always talking about how eating out is more damaging to your health. Studies show that takeaways and restaurant meals are higher in calories and lower in micronutrients such as iron, calcium, and vitamin C, so – by that logic – it must be healthier to cook at home, right? Not according to new research, which has found that it may be time to shelve your favourite cookbook, or you could develop serious health concerns.

For the study, the researchers looked into how “home-cooked” meals created by celebrity chefs compared to prepared meals sold in local supermarkets in terms of having an impact on your wellbeing. 100 supermarket meals (randomly chosen store-brands from the three biggest supermarket chains in the UK) were compared with 100 main meal recipes (with items from two or more food groups) created by UK-based TV chefs. The lucky cookbooks chosen were Jamie Oliver’s 30 Minute Meals and Ministry of Food, Lorraine Pascale’s Baking Made Easy, Nigella Lawson’s Kitchen, and Hugh Fearnley-Whittingstall’s River Cottage Everyday.

The researchers aimed to answer the question “Is one type of meal or the other healthier?” by looking at the nutritional content of the recipes and meals. This included an analysis of the total calories, protein, carbohydrates, sugar, sodium, fat, saturated fat, and fibre found in each dish, using the World Health Organization’s (WHO) dietary guidelines and the British Food Standards Agency (FSA) guidelines as nutritional standards for comparison. Although there are a few differences in the two sets of guidelines, they both give the breakdown of calorie percentages that should come from fat, protein, and carbohydrates, and set daily limits on salt, cholesterol, and saturated fat.

While you’d think that at least one dish would make the cut, not a single ready meal or recipe met all of the WHO guidelines. However, the more surprising result was that the chef-created recipes appeared to be less healthy than the store-bought meals. Typically, the recipes were higher in calories and lower in fibre, albeit meeting the FSA guideline of less than 0.6 grams of sodium per 100 grams of food, which the ready meals did not accomplish. Still, it’s important to bear in mind the researchers’ point that WHO standards are based on average intake over time rather than individual meals, and they only used these standards because of the lack of other international criteria on which to base their study.

So why does it matter? Wellness experts assert that celebrity chefs have a massive influence on the foods we eat, and are arguably contributing to the British obesity epidemic. Obesity can increase your risk of all kinds of chronic health concerns, such as heart disease and diabetes, to name a few. Does this mean you need to stock up on ready meals to ensure your wellbeing? Perish the thought! It’s important to take these study results with a grain of salt – but no more than that or you’ll go over the FSA guidelines! While the top TV chefs and their cookbooks may tend towards the unhealthy, this isn’t the case for all recipes and cookbooks.

Plus, ready meals are no nutritional superstars even if they appear to be healthier in some respects. The study researchers did not consider vitamins, minerals and additives in their evaluation, so the nutritional picture presented isn’t so complete. And, no, the answer isn’t to go out for dinner every night either, as another recent study has shown that eating away from home is linked with a higher calorie and fat intake, and lower micronutrient consumption. Just think about your meals, be they microwaved or created out of a recipe book, and make healthy choices.

Categories: Celebrity Chefs, fsa guidelines, health concerns, meals, ready meals, Recipes, Research, study, tv chefs, wellness experts

Summer Breakfasts To Fuel Your Day The Healthy Way

We’re told time and time again of the importance of a good breakfast, but sometimes time constraints make it difficult to opt for something healthy as well as fast. These recipes are perfect for beginning your day in a healthy way, as well as being quick and easy to prepare.

Burritos

Breakfast burritos are a popular start to the day, but they aren’t always the healthiest meals – often laden with fat and carbohydrates, they require something of a makeover in order to be the nutritious meal you need to fuel your busy day. The good news is that you can achieve just that by making some small changes to what you fill your burrito with. What goes into your burrito is down to what you enjoy eating the most – you can fill them with anything from cucumber, hummous and roasted peppers to goat cheese, mint or even strawberries and honey.

• 2 sheets brown rice paper


• 4 dates, pitted and sliced in half


• 2 tablespoons goat cheese crumbles


• 4 large basil leaves

Begin by dipping one sheet of rice paper into warm water and spreading it out on a dry plate. Arrange half of the remaining ingredients in a horizontal line down the middle, leaving around an inch on either end. Fold the right and left sides of rice paper inwards over the filling, then fold the bottom of the rice paper over the filling and roll. Repeat with the remaining sheet of rice paper and the filling ingredients. These contain around 187 calories and are a quick breakfast snack to whip up before you head out to work.

Overnight Chia Pudding

Blending chia seeds with leftover brown rice is the perfect way to create a healthy, no-cook alternative to a classic dessert. The best part is that this is created overnight, so you don’t need to worry about preparing anything first thing in the morning.

• 1/2 cup cooked brown rice


• 2 tablespoons chia seeds


• 1/2 cup unsweetened rice milk


• 1/4 teaspoon cinnamon


• 1/4 teaspoon vanilla extract


• 1 teaspoon raw honey


• 2 tablespoons crushed walnuts


• 1/4 cup berries (optional)

In a large bowl, mix the rice, chia seeds cinnamon, vanilla, honey and chia seeds together. Cover and set in the fridge to sit overnight. In the morning, mix the pudding again and top with the walnuts and berries if desired. This will last for a couple of days so it’s perfect if you want to make a larger batch to last you, saving you time and making this a really cost-effective breakfast. The berries, nuts and milk all provide different nutrients to fuel you throughout the day, and the brown rice is a healthier alternative to the more common starchy breakfasts we’re used to beginning the day with.

Open-Faced Salmon Sandwiches

Taking inspiration from a classic high tea, this is a great way to jazz up your breakfast toast. If you wish, you can replace the salmon with baby shrimp, goat cheese or a hard-boiled egg.  Avocadoes and salmon are both loaded with healthy oils and fats, so they make a great addition to your breakfast meal.

• 2 slices smoked salmon


• 4 slices cucumber


• 1/4 cup sliced avocado


• 2 pieces whole-grain or gluten-free bread


• 4 2-inch pieces chive


• 1 lemon wedge (optional)

 

Take a slice of bread and arrange the salmon cucumber and avocado slices on the top. Top with chives and, if you wish, you can also sprinkle with a little lemon juice. These sandwiches can be updated with a variety of different ingredients and contain just 330 calories.

Categories: breakfast, Brown Rice, chia, Chia Seeds, goat cheese, nutrition, paper, Recipes, Rice, rice paper, salmon