Tag: healthy foods

Recipes

Jackfruit ‘Tuna’ Pasta Sauce

Dr Nancy P

Jackfruit is a bit trendy at the moment. It’s actually something I first tried during my fieldwork in Indonesia years ago and until recently it was really hard to get over here so I’m thrilled it’s now a bit more readily available. It’s touted as a great meat alternative – and it certainly is, but it’s worth mentioning that it’s not a great protein alternative, but rather provides a great option in terms of texture and taste (when you use the right sauces etc with it). In terms of protein it’s fairly low but that doesn’t stop it being a great option.

I personally love the texture and flavour of it and if you’re trying to watch your calories it’s a great way to reduce calories without sacrificing flavour or mouth feel! This serves 3-4 and comes in at only 89 calories per portion!

In this recipe I’m using it in place of tuna – obviously you could do the same thing with tuna itself if you wanted! I also used what veg I had in my fridge – if you had them then some olives would be a great addition (I was out!).

Jackfruit is available in most supermarkets and comes conveniently prepared in cans of water.

You will need:

1 can of jackfruit

1 large onion

1 pepper

Handful mushrooms

Handful of cherry tomatoes

1 can of chopped tomatoes

1/4 tsp Mixed herbs

Chilli powder to taste

1/4 tsp cayenne powder (to taste)

Pinch of celery salt

Pinch of garlic salt (if you have it – or use a garlic clove or omit)

Dash of Worcestershire sauce

Dash of balsamic vinegar

Small pinch of sugar to bring out the tomato flavour

Salt and pepper to taste

Chop the onion, pepper, mushrooms and tomatoes. Add the onion to a pan with a little oil and sauté until soft. Add the pepper and mushroom and continue to sauté.

Drain the jackfruit and add to the pan (you can slice it up a bit and use your fingers to separate some of the fibres if you have large pieces). As it starts to soften and brown just break up larger pieces.

Add the cherry tomatoes and cook through.

Add the chopped tomatoes and herbs and spices and then allow to simmer for 10 mins.

Serve on your pasta of choice!

Enjoy 🙂 xx

Tuesday Tip

Tuesday Tip: Brown carbs aren’t better

Dr Nancy P

Tuesday Tip: Brown carbs aren’t better 🍞

Most people feel like they’re being healthier if they’re having brown rice, pasta or bread rather than white. However is it actually that much better?

White grain products have just had the outer layer of the grain removed – in most cases this doesn’t remove that much in terms of nutrition. In terms of calories both products tend to be the same, sometimes the white version is lower in cals so if you’re tracking your intake then it can be a way to cut some cals. But what about fibre I hear you cry? Well most brown rice for example only actually has 1 percent more fibre than white rice. If you’re already having a balanced diet then you’re better off simply choosing the one you prefer the taste of.

Now that’s not to say there are no benefits at all to brown carbs. Often the brown versions may have added extras that increase the nutritiousness e.g comparing white and normal brown bread reveals little differences in nutritional profile, but compare white with a seeded or granary loaf and you’ll find additional benefits from the seeds etc (good fats and more

Fibre). But of course this also means more calories. Increased fibre can help keep you fuller for longer as well.

If you do want to go for higher fibre options choose the wholegrain versions. Do bear in mind that words like ‘wholesome’, ‘seeded’, ‘multigrain’, ‘brown’ etc don’t necessarily mean wholegrain – there’s no legal requirement in the UK to have wholegrains in the product to use those descriptions.

Bottom line – check the labels and look at the actual fibre content. Ultimately if you enjoy the taste brown carbs then go for them – I happen to love the taste of brown rice regardless, but if you’re not a fan and were only eating them because you thought they were a better option then maybe go back to the white stuff for enjoyment and lower calories (in some cases) and just ensure you’re getting your fibre from the rest of your diet.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Managing Cravings

Dr Nancy P

Tuesday Tip: Managing Cravings 🍕

Food cravings happen for many reasons -stress, boredom, habit, hydration, hormones and blood sugar levels but are most common when intake is restricted or in response to feelings (postive or negative ones). So how can we cope with cravings when they arise?

#1 No Restrictions

When we make something off limits it can set you up to binge on it later. Allow yourself smaller indulgences  and plan it in. If you love chocolate work it in to your daily calories and enjoy it, rather than cutting it totally out for 5 days and then bingeing on it at the weekend. 

#2 Hungry or Emotional?

Real hunger tends to come on gradually, doesn’t have the urgency to eat “RIGHT NOW”, and means you’ll eat whatever is available. Emotional hunger comes on quickly, with an urgent need to eat “NOW”, is often a desire for a specific food and leaves you feeling guilty. Take a moment, and if you still want that food, then eat and enjoy it slowly and don’t feel guilty. 

#3 Real deal

When you really want chocolate no amount of alternative snacks are going to cut it, so have some chocolate, just plan it, track it and enjoy it! There are also some great low calorie options that can satisfy cravings just as well e.g. Halo top ice cream vs a tub of Ben and Jerry’s is a great way to have what you want and save 800 cals! 

#4 Be mindful

If you’ve been craving a glass or wine or chocolate all day, then when you have it take time and enjoy it. Be mindful, rather than stuffing it down in 20 secs as you walk in the door. Turn off the distractions and focus on enjoying the food or drink.

#5 Plan

If you crave pizza then plan in a pizza and movie night etc. Planning ahead means you can work it in to your calories for the week, makes it enjoyable and removes the temptation to just grab it on the way home. I ask my clients to log the cals in advance so they can then adjust their calories on the days either side to buffer treats.

#6 Alternatives

If you tend to crave sweet stuff then strawberries, pineapple, mango etc are brilliant options to give a low cal sweet fix with less of a sugar rush. If it’s savoury stuff you crave then flavoured rice cakes or pop chips are a fab option at a fraction of the calories.

Happy Tuesday 🤗

Xx

Recipes

No-meat meat ball ragout!

Dr Nancy P

This is another quick and easy lunch or dinner recipe – it can be served with pasta, rice, cauliflower rice or just on its own! There are lots of veggie meat balls out there – I’ve used the Birdseye ones for this but I’ve also used the Quorn ones in the past. Even if you’re not vegetarian they’re a great way to cut calories without feeling like you are!

I cook up a batch for the week and then it’s nice and easy to quickly heat it up for dinner (or lunch!).

Use fresh or frozen veg (or any leftover veg you have will work well) – I happened to have peppers and mushrooms so they went in, but courgettes, aubergines etc would also work well.

Also it’s worth noting that Lea & Perrins Worcestershire sauce contains anchovies so if you’re vegetarian then double check – Biona and other companies make one without the use of animal products and it’s widely available.

This serves at least 6 at about 227 cals per portion.

You will need:

2 packs of no-meat meat balls

2 cans chopped tomatoes (400g each)

2 small onions (or 1 large)

2 peppers

Handful of mushrooms (or any veg you like)

1 tbsp concentrated tomato purée

1/4 tsp smoked Paprika

1 tsp mixed herbs

1/2 tsp cayenne pepper

2 vegetable stock cubes

1/2 tsp Worcestershire sauce (optional)

1 tbsp marmite (optional)

A dash of Balsamic vinegar

Salt and pepper

Chop the veg. Heat a little oil in a pan, add onions first and allow to soften, then the peppers, mix and allow to soften.

Add the no-meat meat balls to the pan allow to brown. Then add the mushrooms and any other veg you’re using. Be gentle with the mixture as otherwise the meatballs will break up.

Cook for a couple of mins until the veg start to soften and then add the chopped tomatoes and tomato purée . Stir well and bring to a slow simmer. Add the stock cubes, all the spices, balsamic vinegar, marmite and Worcestershire sauce and stir well.

Bring to a simmer and allow to cook through for about 10-15 mins.

Serve on its own, with green veg and grains, pasta etc.

Enjoy 🙂

Xx

Tuesday Tip

Tuesday Tip: 2000 / 2500 cals per day?

Dr Nancy P

Tuesday Tip: 2000 / 2500 cals per day?

You may have heard the recommendation that women need around 2,000 cals a day and men need 2,500? It’s a figure bandied about as the guidelines for health by the NHS and others – but is that really what you should be aiming for and where did it come from?

It actually came from a USDA study on calorie requirements which was then reduced by 20 percent (to cover a wider range). To further complicate things Public Health England then announced women should actually aim for 1800 cals.. confused? Yep me too and rightly so!

Sadly it’s not as simple as one number fits all. Your calorie requirement is influenced by height, age, gender, some

medical conditions, muscle mass and activity levels, so to suggest 2,000 cals would be appropriate for all women (or 2,500 for men) is ridiculous. I know personally that if I have 2000 cals a day I put on fat. If you’re trying to lose fat then your calorie intake will also need to be less.

So what should you aim for and how do you work it out? There are plenty of online calculators out there – you enter your details and it will give you an estimate of your basal metabolic rate (basic calorie requirement to function). Many will give you the option to specify how active you are – my advice, if you’re aiming to lose fat, is to opt for a lower activity level as most studies show we massively overestimate our exertion and activity levels. This will give you an initial calorie goal to aim for.

It’s not an exact science – you’ll need to try eating that calorie level for a few weeks and see how the body responds and then adjust it up or down accordingly.

At the end of the day if you’re trying to lose fat/weight and you’re not then you’re eating too many calories – regardless of what an online calculator tells you.

If you’re stuck feel free to drop me a message and I can help you work out a rough calorie goal for you 🤗

Happy Tuesday 🤗

Xx