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HEALTHY WAYS TO STILL KEEP COMFORT EATING - OUR TOP 3 TIPS
With “snowy showers” becoming a regular on the weather forecast what better time to snuggle up under a blanket, watching your favourite movie accompanied by one of our healthy comfort meals. These meals are not only full of vitamins and minerals but are easy to prepare leaving you more time to put your feet up and relax!
1) Sweet Potato Shepherd's Pie
Ingredients
-- 500g lean turkey mince
-- 1 onion, chopped
-- 1 large carrot, peeled, chopped
-- 2 garlic cloves, chopped
-- 1 celery stick, chopped
-- 1 tbsp thyme
-- 2 large sweet potatoes, diced
-- ¾ cup mushrooms
-- 1 tbsp coconut oil
-- 1 tsp nutmeg
Method
1) Add oil to large pan, fry onions until golden. Add carrots, garlic, thyme, celery and mushrooms and stir occasionally for further 4 mins.
2) Add turkey mince to the pan and break up using a spoon. Cook until the mince has turned brown. Cover and allow to simmer for 30 mins.
3) Meanwhile, boil the sweet potatoes for 20 mins. Once tender, mash with nutmeg.
4) Preheat oven to 180C.
5) Add the turkey mince mixture to an oven dish and spread the potato mixture on top.
6) Cook on the oven for 15-20 mins until the sweet potato turns golden and crisp.
7) Serve with green veggies.
Nutritionals
-- Calories 405
-- Protein 33.7g
-- Carbohydrates 49g
-- Sugars 15.7g
-- Fat 6.6g
-- Saturates 3.8g
-- Fibre 7.1g
Star Ingredient
Sweet Potato is great source of the anti-oxidant beta carotene, which once eaten is then converted to Vitamin A- vital for eye health and immunity. They’re also high in potassium which can lower blood pressure as well as water retention.
2) Sausage Casserole
Ingredients
-- 1 tbsp Olive Oil
-- 10 Chicken sausages (e.g. Heck Chicken Italia Sausages 340g )
-- 2 medium onions
-- 2 garlic cloves
-- 1 tsp smoked paprika or hot chilli powder
-- 400g chopped tomatoes
-- 300ml Chicken Stock
-- 2 tbsp tomato puree
-- 1 tsp dried mixed herbs
-- 2 Bay leaves
-- 4 springs of fresh thyme
-- 400g mixed beans
-- 240g uncooked brown rice
Method
1)In a frying pan, heat the oil and fry the sausages for 8-10 minutes, turning every now and then until browned all over.
2) Slice up the sausages and transfer to a large saucepan or casserole dish.
3) Place the onions in the frying pan and fry for 5 minutes until they go golden brown and start to soften.
4) Add the garlic and cook for 2-3 minutes, stirring frequently
5) Sprinkle over the smoked paprika or chilli powder.
6) Add the chopped tomatoes, chicken stock, tomato puree and rest of the herbs and bring to a simmer.
7) Tip into the pan with the sausages and simmer.
8) Reduce the heat, cover the pan loosely and leave to simmer for around 20 minutes.
9) Boil some water in a saucepan and cook the rice for 20 minutes.
10) Drain the beans and sieve them under cold water. Stir in the beans and cook for another 10 minutes, stirring occasionally until the sauce has thickened.
11) Serve with brown rice.
Nutritionals
-- Calories 527
-- Protein 38g
-- Carbs 68g
-- Sugars 14g
-- Fat 8g
-- Sat fat 1.5g
-- Fibre 10g
Star Ingredient
Olive oil is rich in anti-inflammatory omega-3 fatty acids which has been positively associated with cardiovascular disease, osteoporosis, cholesterol, diabetes and obesity. We need fats to help absorb the fat-soluble vitamins A, D, E and K so healthy fats like olive oil are a necessity.
3) Cauliflower Rissotto
Ingredients
-- 2 cups cauliflower florets
-- 1 cup mushrooms
-- 2 tbsp parmesan cheese, grated
-- 1 small onion, chopped
-- 4 garlic cloves, minced
-- 1 cup chicken/ vegetable broth
-- 1 tsp coconut oil
-- Zest of 1 lemon
-- ½ tsp sea salt
-- 2 tbsp parsley, chopped
Method
1) Add cauliflower florets to a food processor and process until it becomes like rice grains.
2) Place a large frying pan over medium heat and add mushrooms. Cook for 4-6 minutes.
3) Remove mushrooms once cooked and place in a bowl.
4) Add onion and garlic and cook for 6 minutes or until caramelised.
5) Add cooked mushrooms and cauliflower rice, parmesan cheese, broth and sea salt.
6) Cook until cauliflower rice becomes tender.
7) Remove from heat then add parsley and lemon zest. Serve hot as a side.
Nutritionals
-- Calories 224
-- Protein 13g
-- Carbohydrates 19.4g
-- Sugar 7.7g
-- Fat 9.1g
-- Saturates 5.2g
-- Fibre 6.2g
Star Ingredient
Cauliflower is high in fibre which supports digestion and helps prevent diseases such as diverticulitis and inflammatory bowel disease. The high levels of glucosinolates present in cauliflower have also been associated with a decrease in inflammation in the body as well as aiding our immune system.
HEALTHY WAYS TO STILL KEEP COMFORT EATING - OUR TOP 3 TIPS
With “snowy showers” becoming a regular on the weather forecast what better time to snuggle up under a blanket, watching your favourite movie accompanied by one of our healthy comfort meals. These meals are not only full of vitamins and minerals but are easy to prepare leaving you more time to put your feet up and relax!
1) Sweet Potato Shepherd's Pie
Ingredients
-- 500g lean turkey mince
-- 1 onion, chopped
-- 1 large carrot, peeled, chopped
-- 2 garlic cloves, chopped
-- 1 celery stick, chopped
-- 1 tbsp thyme
-- 2 large sweet potatoes, diced
-- ¾ cup mushrooms
-- 1 tbsp coconut oil
-- 1 tsp nutmeg
Method
1) Add oil to large pan, fry onions until golden. Add carrots, garlic, thyme, celery and mushrooms and stir occasionally for further 4 mins.
2) Add turkey mince to the pan and break up using a spoon. Cook until the mince has turned brown. Cover and allow to simmer for 30 mins.
3) Meanwhile, boil the sweet potatoes for 20 mins. Once tender, mash with nutmeg.
4) Preheat oven to 180C.
5) Add the turkey mince mixture to an oven dish and spread the potato mixture on top.
6) Cook on the oven for 15-20 mins until the sweet potato turns golden and crisp.
7) Serve with green veggies.
Nutritionals
-- Calories 405
-- Protein 33.7g
-- Carbohydrates 49g
-- Sugars 15.7g
-- Fat 6.6g
-- Saturates 3.8g
-- Fibre 7.1g
Star Ingredient
Sweet Potato is great source of the anti-oxidant beta carotene, which once eaten is then converted to Vitamin A- vital for eye health and immunity. They’re also high in potassium which can lower blood pressure as well as water retention.
2) Sausage Casserole
Ingredients
-- 1 tbsp Olive Oil
-- 10 Chicken sausages (e.g. Heck Chicken Italia Sausages 340g )
-- 2 medium onions
-- 2 garlic cloves
-- 1 tsp smoked paprika or hot chilli powder
-- 400g chopped tomatoes
-- 300ml Chicken Stock
-- 2 tbsp tomato puree
-- 1 tsp dried mixed herbs
-- 2 Bay leaves
-- 4 springs of fresh thyme
-- 400g mixed beans
-- 240g uncooked brown rice
Method
1)In a frying pan, heat the oil and fry the sausages for 8-10 minutes, turning every now and then until browned all over.
2) Slice up the sausages and transfer to a large saucepan or casserole dish.
3) Place the onions in the frying pan and fry for 5 minutes until they go golden brown and start to soften.
4) Add the garlic and cook for 2-3 minutes, stirring frequently
5) Sprinkle over the smoked paprika or chilli powder.
6) Add the chopped tomatoes, chicken stock, tomato puree and rest of the herbs and bring to a simmer.
7) Tip into the pan with the sausages and simmer.
8) Reduce the heat, cover the pan loosely and leave to simmer for around 20 minutes.
9) Boil some water in a saucepan and cook the rice for 20 minutes.
10) Drain the beans and sieve them under cold water. Stir in the beans and cook for another 10 minutes, stirring occasionally until the sauce has thickened.
11) Serve with brown rice.
Nutritionals
-- Calories 527
-- Protein 38g
-- Carbs 68g
-- Sugars 14g
-- Fat 8g
-- Sat fat 1.5g
-- Fibre 10g
Star Ingredient
Olive oil is rich in anti-inflammatory omega-3 fatty acids which has been positively associated with cardiovascular disease, osteoporosis, cholesterol, diabetes and obesity. We need fats to help absorb the fat-soluble vitamins A, D, E and K so healthy fats like olive oil are a necessity.
3) Cauliflower Rissotto
Ingredients
-- 2 cups cauliflower florets
-- 1 cup mushrooms
-- 2 tbsp parmesan cheese, grated
-- 1 small onion, chopped
-- 4 garlic cloves, minced
-- 1 cup chicken/ vegetable broth
-- 1 tsp coconut oil
-- Zest of 1 lemon
-- ½ tsp sea salt
-- 2 tbsp parsley, chopped
Method
1) Add cauliflower florets to a food processor and process until it becomes like rice grains.
2) Place a large frying pan over medium heat and add mushrooms. Cook for 4-6 minutes.
3) Remove mushrooms once cooked and place in a bowl.
4) Add onion and garlic and cook for 6 minutes or until caramelised.
5) Add cooked mushrooms and cauliflower rice, parmesan cheese, broth and sea salt.
6) Cook until cauliflower rice becomes tender.
7) Remove from heat then add parsley and lemon zest. Serve hot as a side.
Nutritionals
-- Calories 224
-- Protein 13g
-- Carbohydrates 19.4g
-- Sugar 7.7g
-- Fat 9.1g
-- Saturates 5.2g
-- Fibre 6.2g
Star Ingredient
Cauliflower is high in fibre which supports digestion and helps prevent diseases such as diverticulitis and inflammatory bowel disease. The high levels of glucosinolates present in cauliflower have also been associated with a decrease in inflammation in the body as well as aiding our immune system.
