Fuss-free fish fingers recipe
Fish Fingers – It’s a family classic and one which kids love! Sometimes it’s nice to get the ingredients together to make this family favourite from scratch. And it’s a lot easier than you might think. This recipe can be made with white fish of your choice. We suggest you try sustainable haddock for something different as it is packed full of essential vitamins – most notably B vitamins. A 90g portion contains 3.9 milligrams of niacin and 1.2 micrograms of vitamin B-12. Other B vitamins include B-6, thiamin, riboflavin, folate and pantothenic acid. The B vitamins are essential for food metabolism and the formation of red blood cells. Haddock also contains several minerals, including phosphorus, magnesium, potassium, iron, calcium, sodium, zinc, copper and manganese. The most abundant mineral in haddock is selenium, with a 90g portion of cooked haddock containing 34.4 micrograms or almost 50 percent of the recommended dietary intake. Selenium is reported to help prevent cancer, heart disease and diabetes. A lack of selenium has also been linked to a weakened immune system. What a great micro-nutrient rich fish! This can be served with your favourite side dish, but we’ve opted for smoky potato wedges, which can be substituted for sweet potatoes (see recipe below). Swap the breadcrumbs to gluten-free bread if you are avoiding gluten/wheat. Ingredients for fish fingers 1 egg, beaten 85g white breadcrumbs, made from day old bread Zest and juice from 1 lemon 1 tsp dried oregano 1 tbsp olive oil 400g skinless sustainable white fish, sliced into 12 strips 4 tbsp mayonnaise 140g frozen peas, cooked and cooled 100g young leaf spinach How to make fish fingers Heat oven to 200°C/ 180°C fan / gas 6. Pour the beaten egg into a shallow dish. Tip the breadcrumbs onto a plate. Mix the lemon zest into the breadcrumbs along with the oregano and some salt and pepper. Brush a non-stick baking sheet with half the oil. Dip the fish strips into the egg, then roll them in the breadcrumbs. Transfer to the baking sheet and bake for 20 minutes until golden. Meanwhile, mix the mayo with a squeeze of lemon juice. Toss the spinach leaves and peas with a squeeze more lemon juice and the remaining oil. Serve the fish fingers with the spinach and peas and a spoonful of the lemony mayo. Serve with a side: Why not try smoky potato wedges? These chunky chips can be cooked alongside the fish fingers. Method: Heat over to 200°C/180°C fan/gas 6. Cut 4 baking potatoes into wedges, then arrange a single layer on a baking sheet. Sprinkle over 1 tsp smoked paprika and 1 tbsp olive oil, season, then bake for 30 minutes. Need advice on healthy recipes for your family? Get in touch to find out how 121 Dietitian can help you. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
Butternut Squash super salad recipe
Think salads are just for summer? Think again! This easy to prepare super salad recipe includes butternut squash, one of autumn’s sensational foods. For a little bit more variety, the tempeh can be swapped for feta cheese or why not use half of each. If you try out it, make sure to tell us about it in the comments below. Butternut Squash salad recipe – Ingredients 1 small butternut squash, chopped into small chunks 1 tbsp olive oil 150g quinoa 1 vegan stock cube 1 lemon juiced and zested 1 handful of flat leaf parsley chopped 1 handful of mint or basil chopped 150g tempeh or feta cheese cut into small cubes 12 cherry tomatoes, halved 1 pomegranate, seeds only How to make Butternut Squash salad recipe Preheat the oven to 200c/180c fan/gas 6. Place the butternut squash cubes on a baking sheet, drizzle with 1-2 tbs olive oil or coconut oil and season with salt and pepper, roast for 30 minutes or more until soft in the middle and crispy at the edges. If you are in a rush you don’t need to peel the squash before cooking. The skin adds great texture and fibre! Butternut squash is packed full of nutrients, high in Vitamin A, Vitamin C, folate, magnesium and potassium to name a few. Meanwhile cook the quinoa for 20 minutes in a large pan, with 800ml of vegetable stock cube, mixed in hot water. Cook until tender. Drain in sieve and rinse. Quinoa is a grain that contains all your required amino acids the building blocks for muscle repair. It is also high in magnesium, vitamin E, iron, potassium and fibre. Turn into a large bowl with butternut squash and toss with lemon juice, zest, remaining olive oil, the chopped herbs, tempeh or feta and tomatoes. Scatter with pomegranate seeds. Voila! A tasty autumn/winter salad that will provide you not only with plenty of taste but an excellent range of nutrients for multiple health benefits. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
Gluten free dairy free chocolate cake
We recently celebrated my birthday & my daughter Laura very kindly baked a delicious chocolate cake. As the recipe is for a Gluten free dairy free chocolate cake, it means our entire family can enjoy it. Knowing how hard it can be to get a good recipe for a dairy free, gluten free chocolate cake, Laura wanted to share this tried & tested recipe with you. We hope you like it as much as we did. Ingredients for Gluten free dairy free chocolate cake 75g cocoa powder 137ml boiling water 150g softened butter (Dairy free) 400g caster sugar 262g self raising flour 1 1/2 tsp baking powder 1/4 tsp xanthan gum 4 eggs, beaten 187ml almond milk For the icing 150g dark chocolate 250g butter (dairy free) 250g icing sugar Pinch of salt Method for making Gluten free dairy free chocolate cake Pre-heat oven to 170°c Grease 2 round baking tins Sift cocoa into a large bowl. Add boiling water and butter, mix until smooth Pour in the caster sugar, self raising flour, baking powder & xanthan gum Mix the eggs & milk into the dry items, making a smooth batter Pour into cake tins Bake for approximately 40 mins Remove from the oven and allow to cool While your cake is cooking prepare the icing – begin by putting chocolate into bowl over a pan of boiling water to melt In a large bowl, place butter and icing sugar and mix well until combined Add melted chocolate and mix Once cake is cooled, spread between layers, top as desired and enjoy If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help with healthy Gluten and Dairy free foods Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018 and 1st January 2023.
This valentine’s day take care of your heart!
Its national heart month and Valentine’s day so what can you do to help your heart? You may be taking a medication to lower your cholesterol or perhaps wishing to avoid the risk. By following some key advice it might be possible to manage your cholesterol reducing the need for medication. If you have high cholesterol, it is of concern, because over time plaque build up can lead to a blockage resulting in a heart attack or stroke. Test results should be broken down as follows: • HDL – “good” cholesterol. Aim to have a good level as HDL works to clean up your blood vessels. • LDL – “bad” cholesterol. Should be low. High levels can cause arterial plaque build up. • Triglycerides – You want this number to be low. Research has shown the following dietary changes to be effective in improving cholesterol levels . . . If your HDL cholesterol is too low you need to: • Exercise regularly, Eat monounsaturated fats and Omega-3’s: olive oil, almonds, walnuts, fatty fish, avocado, and flaxseed, Maintain a healthy body weight, Incorporate colourful fruits and vegetables such as beets, plums, red cabbage, and red grapes, Quit smoking, Limit simple carbohydrates such as white flour, sugar, and fizzy drinks, choose wholegrain foods, fruits and vegetable, pulses. If your LDL cholesterol is too high: • Limit your intake of saturated fats, Avoid hydrogenated oils (trans fat), Get adequate fibre from whole grains, legumes, fruits, and vegetables, Incorporate food high in antioxidants: rich colourful diet, Incorporate more healthy fats listed above. If your Triglycerides are too high: • Limit simple carbohydrates as above, Eat oily fish, Limit alcohol. Unsure what to eat? A Dietitian can create a personalised plan to assist you further. Pancake Day Of course at 121 Dietitian it hasn’t skipped our notice that today also happens to be pancake day. In honour of the occasion we’d also like to share with you an alternative pancake recipe! Apple & Cinnamon Batter Puddings. 55g plain wholemeal flour 25g light soft brown sugar 11/2tsp ground cinnamon 1 large egg 125ml semi skimmed milk 2 small apples 2 tsp sunflower oil Prep time 15 mins Baking time 20 mins Serves 4 Set oven to 220◦C and allow to preheat. Mix the flour, cinnamon & sugar in a bowl. Make a well in the centre of the flour. Add the egg to the well with a little milk & whisk together with the flour. Gradually whisk in the remaining milk. Make sure to draw the flour in from the sides of the bowl to mix into a smooth batter. Pour batter into a jug & set aside. Peel core & cut the apples into 8 wedges. Add 1/2tsp into each well of a Yorkshire oudding tin. Heat the tin in the oven for 2-3 mins. Remove the tin from the oven & place 4 apple wedges into each well ( be careful of hot oil splashes!) Stir the batter again before pouring it evenly into the wells over the apple wedges. Bake in the oven for around 20 mins or until the puddings are cooked, have risen and are nicely browned. Remove puddings & serve immediately. Information checked & correct on 16th May 2018.
Gluten and Dairy free chocolate cake recipe-low FODMAP
Gluten and Dairy free chocolate cake recipe – low FODMAP Well today my eldest daughter sat the 1st of her 3 transfer exams to senior school. She came out happy in the knowledge that we had a fun day ahead planned! So all was good. It started with concocting some yummy home-made; tuna, chilli, spring onion greens, pepper, caper, cheese on corn tortilla pizza’s for lunch followed by a trip in the winter sunshine to the park for some monkeying around. We returned with a hunger for chocolate cake so we experimented with this simple recipe and I thought it was so good I should share it with you, especially as it is made with a healthy fat choice; olive oil, and it is also low FODMAP and gluten free, dairy free too…. 80g cocoa 130ml boiling water 150g ground almonds 1/2 tsp bicarbonate of soda pinch of salt 200g brown/caster sugar 150ml olive oil Eggs x 3 whisked Blend thoroughly together the sugar, olive oil and 3 whisked eggs to create a creamy ‘mayo’ Mix the boiling water with the cocoa to a paste Weigh the almonds, bicarb of soda, and salt in a bowl, add the cocoa paste and the dry ingredients to the ‘mayo’ mix and blend. Pour into a cake tin. Depending on the size of the tin cook for 30 – 45 minutes till the cake is soft and squidgy on the top. dust with icing sugar. Voila. We got a photo of the last slice!! Enjoy! How we can help you…. Need help optimising the foods you eat or unsure of how to change your eating habits? We are experts in making “bad food” into healthy delicious tasty everyday alternatives. If this is what you need, please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop for specially selected choices for you. If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. We are on Instgram and Facebook. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2024.
