Author Archives: Kimberley

Recipe: Healthy Veg Frittata

(serves 6)
Prep: 20 mins
Cook: 30 mins

Ingredients
2 1/2 cups flour or 2 cups chickpea flour1 ¼ cups water
¼ cup ground flaxseed
1 tsp ground turmeric
½ tsp bicarbonate of soda
1 tsp dried oregano
1 tbsp nutritional yeast
1 medium courgette, sliced
2 large tomatoes, sliced
1 red onion, sliced
3 cloves of garlic, chopped finely
A generous sprinkling of sea salt and black pepper
1 tbsp avocado oil

Method
1. Preheat the oven to 180°C, or 160°C for a fan assisted oven.
2. Add the oil tio an ovenproof frying pan over a low heat. Add the onion and cook until soft and lightly browned.
3. Add the sliced courgette and tomatoes in a layer over the onion. Allow them to cook for a few minutes to just soften. Flip and cook for 2 minutes more.
4. Add all the other ingredients (except water) to a separate bowl and combine together well.
5. Add the water and whisk together to create a batter.
6. Pour the batter to completely cover the vegetables.
7. Place the plan in the oven and cook for 20 minutes until golden brown.
8. Flip pan onto a plate to remove and serve.

Recipe: No Bake Cookie Dough Balls

These cookie dough balls are a perfect post-workout snack, especially if you work out in the mornings and are in a rush to get to work. They keep for a really long time, so one batch should see you through the week. They’re so easy to make- there’s no chopping, no baking, no waiting time before you can eat them. The dates give them their sweetness, making them great for popping in a small tub or old jar to keep in your bag in case you feel like a 3 pm sugar-hit.

Ingredients
100g oats
30g dates
2 egg whites
30g peanut butter
30g cacao nibs
Pinch of salt

Method
Whizz the oats and dates in a blender. Place in a bowl and mix in the peanut butter, egg whites, and salt. Once combined, add the cacao nibs, and stir until spread evenly.
Take scoops of the mixture and roll between your hands into small balls. Place on baking parchment or baking tray until all mixture is used.

Recipe: One Pan Honey Mustard Jackfruit

Ingredients

  • 2 tins Jackfruit drained
  • 2 cups sweet potatoes
  • 3 large carrots, sliced into ½ inch thick chunks 
  • 1  onion, cut into chunks
  • 1 chopped up head of broccoliFor glaze
  • ¼ cup honey
  • ¼ cup grainy dijon mustard 
  • 2 tablespoons olive oil
  • 1 tablespoon curry powder
  • 1/4 tsp paprika
  • Generous salt and pepper

Instructions

  1. Preheat oven to 220 degrees C. Drizzle a large pan with oil and place in oven.
  2. Add jackfruit, sweet potato, carrot, onion and into a large bowl.
  3. In a separate bowl or jug, mix together honey, dijon mustard, olive oil, curry powder, paprika and salt and pepper.
  4. Pour dressing over dry ingredients and toss together to combine and fully coat all the veggies.
  5. Remove pan from oven and place on safe surface. Gently place veggies in, careful not to spit oil. Sprinkle with salt and pepper. Bake for 25-35 minutes, rotating the pan, stirring vegetables halfway through to encourage even cooking. Y
  6. Remove from the oven and immediately garnish with fresh chopped parsley.

Recipe: Instant Oat Pancake Cereal

If you can’t decide between pancakes and cereal, hop aboard the pancake cereal wagon. You’ll have seen this all over TikTok and Instagram, but this recipe has more protein and uses a sugar substitute to deliver the same flavour with some bonus benefits. This comes in at about 10g protein per portion. This recipe makes enough pancake cereal for four servings, and they reheat well enough to be saved for a few days. Serve with Greek yoghurt or vegan bacon strips for even more protein, or they even make an alternative for those endless snacks like crips or popcorn when you need a movie-watching hands-busy option.

Ingredients
100g flour
3 scoops instant oats
75g stevia (I used stevia and erythritol)
2 tsp baking powder
190ml milk
5 eggs
2tsp vanilla extract

Method
Combine the flour, oats, stevia, and baking powder completely. Add in the eggs and mix together until all egg liquid is gone. Slowly add in milk, stirring until mixed. Add in the vanilla, and whisk until as smooth as possible.
Pour into a squeezy bottle (an old ketchup bottle or similar is ideal), and form small circles of pancake batter into a frying pan. A non-stick pan should not require oil and will give the pancakes an even golden colour.
Once small bubbles form, turn over and cook on the other side. Once golden all over, set on kitchen paper so they don’t get soggy while you cook the remaining batter.

Serve with toppings of choice. Try:
Stewed apples and cinnamon
Bananas and zero syrup
Grilled peaches and honey
Yoghurt and cacao nibs
Mascapone and berry compote
Mixed frozen berries and icecream for a healthy dessert

 

How to feed a family with different diets

It can be hard enough to feed a family, but it is even harder when your dietary requirements differ. With vegetarian and veganism on the rise, and increasing diagnoses of coeliac disease, lactose intolerance, and not forgetting allergies to nuts, seafood and even avocados, it’s highly unlikely that any two people living together will have the same diets.

Compromise

The easiest thing to do is to find dishes that everyone likes, but this will probably mean some compromising. It’s easy to fall into the trap of everyone eating “kid” meals- beige foods like chicken nuggets and chips. But there can be a middle ground to be found. If one person is gluten-free, but everyone likes pasta, gluten-free pasta is a good option, as is a soup or stew. Is one person vegan? Then look at a few meals a week where everyone eats plant-based. It’s easier than ever to replace meat with alternatives- try vegetarian sausages with your mash, tofu in stir frys or seitan meatballs with pasta. Maybe everyone takes it in turn to pick a dish- that way someone gets their favourite eventually.

BYO (build-your-own

Try meals that have a neutral base that each person can add their own extras too. Things like tacos, wraps, or salad bowl, where each component can be served in separate bowls- rice, proteins, and veggies. Pizzas are another great option; you can buy a base, and everyone can choose their own toppings before cooking. Serving things independently reduces risks of cross-contamination but also gives small children a sense of free-will which increases the likelihood they will eat what they have chosen for themselves.

Stock up on Staples

A cupboard full of staples is essential when cooking for a family. Neutral, versatile foods with long shelf lives can be thrown together in many ways.

  • Canned or dry beans and legumes, such as lentils and chickpeas. These make a great base for chilis and stews and make a great meat substitute for lasagne, bolognaise and Shepherd’s pie.
  • Grains such as rice, oats, quinoa, and couscous will cover most dietary requirements and are a surprising source of protein, as well as fibre.
  • Frozen fruit and vegetables are fantastic, especially with small children in the house. A bag of sweetcorn in the freezer will outlast even the most stubborn “I don’t like vegetables!” phase. It’s also a cheap way to supply the whole family’s favourites- throw a handful of peas, carrots or spinach into separate bowls and cook in the microwave to ensure everyone has something they’ll eat.
  • Protein options, such as frozen or tinned fish, or cartons of tofu and seitan, that can be on hand to make a meal when someone suddenly announces they’re no longer eating chicken.

Fill the Freezer

The freezer is your friend! There are a few main schools of thought when it comes to meal prep, and sometimes it’s easiest to do a bit of them all. Keeping a small stockpile of meals on ice gives you some freedom on those days you just do not want to cook but also provides options meaning there’s always something available that everyone can eat (even if it’s different!).

  • Prep ingredients first- some people prefer to just cut and store staple ingredients first. Chop onion, garlic, carrots and celery and store in several freezer bags. These can be easily tossed in a pan to serve as a base for many meals, including pasta sauce, chilli, and most soups.
  • Prep batches of meals- fans of this method will typically make a week of meals on one day and then store them for use throughout the week. This will generally take a couple of hours but works out shorter than spreading the cooking time across the evenings. Casseroles, tagine, and pies freeze well and can be easily reheated in the oven.
  • Save the leftovers- my personal favourite method is to always make an extra portion or two of meals. It doesn’t take any extra time or effort but does mean that I have enough food to feed the family and fill a couple of plastic boxes that will keep in the freezer.

Get a helping hand

If you have a family of fussy eaters, The University of Alberta found that when children help prepare and cook a meal, they are more willing to eat it. The NIH has a list of suggestions of age-appropriate tasks to help children of all ages to help with kitchen tasks. My toddler loves to mix and pour and lay the table. Getting children involved early will inevitably make things harder, with food flying everywhere and everything taking six times as long to get from fridge to plate, but, in the long run, it should hopefully encourage a greater willingness to eat a range of foods and hopefully teach them the skills required to be a helpful sous chef.

Hide the Evidence

Absolutely do not hide the offending foodstuffs from an intolerance sufferer, nor should you hide meat products from a non-meat eater, but you can get creative and hide fruit and vegetables from the kids. Whizz vegetables in a blender to make pasta or pizza sauces- butternut squash and tomatoes are the easiest, but you can also throw in most other chunky vegetables such as courgettes, peas and aubergines. You want to choose vegetables that can be smoothed into a paste rather than broccoli or cauliflower that will break into small bits and give the game away. The same thing works with smoothies- hide lesser-liked fruits in with their favourites for some extra nutrients.

The range of diets being consumed has never been more diverse, which may actually work in our favour. In a family of fussy eaters or intolerances, the range of alternatives available in the shops is continually increasing, as are the expertise of recipe makers. The internet is awash with gluten-free alternatives to traditional baked goods, dairy-free desserts, and more vegan options than you can shake a celery stick at. The most important thing to bear in mind is to not stress yourself out making a different meal for every person. As long as everyone is getting fed, don’t feel guilty for reaching for the microwave from time to time.

 

peanut butter protein bars

Recipe: No-bake Peanut Butter Protein Bars

While it’s preferable to try and fulfil your micronutrient requirements through meals, after an intense exercise session, sometimes an extra protein hit is a must. And sometimes, you just want a delicious baked snack, in which case, it may as well be as healthy as possible!

This recipe makes 9-12 bars depending on how generous you’re feeling. Using zero calorie maple syrup is a great way to slash your calories in a sweet treat. I’ve used one from Bulk Powders but there are many different options including one from The Skinny Co. which I also love.

These bars require no baking, just a microwave and a fridge. They’re quick to make and perfect for taking on a long run or cycle.

Ingredients

  • 150 g instant oats
  • 225 g smooth, runny, peanut butter
  • 150 g whey protein powder
  • 3 tbsp flax seeds
  • 2 tbsp chia seeds
  • 50 g coconut oil
  • 125 g zero maple syrup
  • Two scoops white cacao buttons

Method

  1. Line a baking tray with baking paper
  2. Add the oats, protein powder, and seeds to a large bowl
  3. In a separate, microwave-safe bowl, add the peanut butter, maple syrup, and coconut oil. Microwave for approximately 30 seconds, on a medium-low setting- watch carefully. If not fully combined, mix and put back in for 10 more seconds. Repeat until fully combined
  4. Add the wet mixture to the dry ingredients and mix combined into a thick dough
  5. Press the dough into the lined tin and flatten out as smoothly as possible
  6. Melt cacao buttons in a microwavable bowl, and once completely melted, spread over dough
  7. Refrigerate for 1 hour or until cacao topping has hardened

Store in a clean, airtight container.

Flexible Dieting

What is Flexible Dieting?

Flexible dieting isn’t a”diet” in the sense that we’re used to that word being used. When we hear “diet”, we imagine restriction, calorie counting, and cutting out the things we enjoy. Instead, flexible dieting is just simply a way of eating within your lifestyle. Fad diets tend to only treat the symptom of weight gain, that is, it limits how much you eat. Flexible dieting makes it easier to understand: you can enjoy food but in a healthy and measured way.

We all know about calories, but diets often make the concept confusing and more difficult to understand. They want you to rely on them to get your information. The diet industry wants you to stay in the diet cycle. The basic facts are your body burns a set number of calories a day, through bodily functions and basic daily activities. These are your maintenance calories.

If you eat the same number of calories that you burn, then your weight will not change. 

If, however, you eat fewer calories than your maintenance amount, your body takes its additional needs from the fat stores in your body. This is how you lose weight.

When you eat more calories than your maintenance number, your body takes the excess, and it is stored in your body as fat.

A basic diet should aim for 40% protein, 40% carbs, and 20% fat.

Flexible dieting believes that that goal can be achieved through eating a range of healthy foods, but even “less healthy” food can be enjoyed in moderation and within your calorie budget. Your body had nutrient requirements which should be considered. It needs vitamins and minerals to keep working optimally so these should be prioritised. But if you do eat a large amount of “junk” foods, flexible dieting doesn’t punish you. You work this into your calorie budget and continue.

 

                     

 

 

meal plan in glass box

Top Tips for Meal Prepping

1. SCHEDULE SCHEDULE SCHEDULE

The most important thing to do to get started with meal prep is to schedule it. It will take a good couple of hours, especially the first few times when you’re still getting used to cooking multiple meals and sorting yourself it- it can be overwhelming! But persevere, and it will take a lot less time than cooking a meal every day of the week, so rearrange your week. Find those days where you’re too busy for dinner and plan for a prepped meal. Also find days where actually, you do have some free time, could you rearrange some things to spread them out and free yourself up a chunk of time?

I find Sundays the best day for this, and that’s probably the same for most fans. Work out the best day for you, based on the day you can get all your groceries, and the days you have time to dedicate to prepping.

 

 

2. EXPAND YOUR REPERTOIRE

An often-overlooked element of meal prepping is how good the food actually is. Lots of photos you’ll see of meal prep spreads will look thoroughly unappealing, many focus on a plain protein and salad. Breaking news: you can prep meals you actually enjoy! That last thing you want to do is fill your freezer with bean chilli when you hate bean chilli. It’s wasting food and space that could be taken up with Shepherd’s pie or sausage casserole. If you dread what you’ve got planned for that day, you’ll begin to resent the meal prep process and quickly give up. Don’t do it! Check out a few recipes online (we have loads here!) or watch youtube videos of other preppers, and you will definitely find enough meals to keep you satisfied.

 

 

3. MAKE A PLAN

Once you’ve found meals you want to cook, plan when you’ll need to:

  1. Plan when you will eat each meal
  2. Work out what ingredients you need for each meal
  3. Check what you already have and what you’ll need to buy

Writing down your plan for the week makes to more likely you’ll stick to it. The family can see what to expect, and you can see what you have available.

 

 

4. KEEP IT CONTAINED

Decent containers are vital, you don’t want anything that leaks in your freezer or your work bag. Decide what size you need- do you want to prep for yourself or your whole family? Are you packing lunches or evening meals? It’s absolutely fine to reuse plastic containers, they often fit a perfect portion and stack well in a freezer. It’s also important to consider if you want plastic, bamboo or glass. Bamboo is good for microwaving, whereas glass can be put in the oven, so consider what your reheating options are what your meal requires.

 

 

5. SHOP IN BULK

Many meal preppers rely on grains and beans, as they store and reheat well. They are also very cheap staples that provide protein and nutrients. Lots of meats and vegetables work out cheaper when bought in larger quantities- meal prepping allows you to maximise savings and minimize trips to the supermarket. Freezing produce in meals saves space and stops produce going bad.

6. KNOW YOUR TIMINGS

Once you’ve worked out what you want to prep, work out how much each meal needs to cook, and start with the longest first. It helps to prep all your ingredients first, and then you can start assembling meals. While one meal is cooking, you can work on the next, and so on. This also allows you to maximise the use of the oven (saving on gas), and ensure you have enough pots and pans available to use.

 

 

 

6. BEFRIEND THE SLOWCOOKER

The slowcooker is your best friend. You can stick all your ingredients in and leave it for the best part of the day. They usually fit enough for several portions, minimize the washing up, and make sure food is thoroughly cooked. Stick a slow cooker meal on first, and move on with the other dishes without needing to worry about keeping an eye on it.

 

 

7. STORE IT RIGHT

Work out the best way to store your prepped meals so that nothing spoils and is wasted. Don’t store your Friday meal in the fridge on a Monday, that’ll want a space in the freezer. And don’t put leafy salads in the freezer, plan to eat those first and keep them in the fridge. You’ll also need to decide what reheating options are available. If you’re planning on taking meals to work but you don’t have access to a microwave, opt for meals that can be kept in a fridge and eaten cold. But bulkier dinners that you can put back in the oven at home can be stored easily in the freezer.