”create healthy habits not the restriction”
”create healthy habits not the restriction”
Ratatouille is a traditional french dish, but I think with little variations, it exists in many countries under different names.Ratatouille is a fantastic way to cook seasonal vegetable and to help everyone to reach their five a day target. Ratatouille usually served as side dish, but you can be served as main dish along with rice or crusted bread.
Vegan, gluten-free, super easy to make and full of flavour and warmth. For adding more flavour, I roasted sweet potatoes first and then add to the pot.
What you need for this amazing recipe:
Put the diced sweet potatoes chunks in a single layer on a baking tray with a splash of olive oil. Roast at 190 c for around 30 minutes or until soft. I prefer bit crispy around the edges, but the choice is yours.
Meanwhile, add olive oil or coconut butter whatever you like, in a saucepan and add finely chopped onions. Cook over medium heat for a few minutes and then add garlic and cook few more minutes.
Now add beans, tomatoes and all spices and bring to simmer.Cook for 10-15 minutes, untill the tomatoes become soft and mixture hase thickened consistancy, at this momment add roasted sweet potatoes and mix well. Cook for few mor minutes and check seasoning. Serve with freshly chopped coriander, scallion/ spring onions.
Another delicious and healthy recipe consists of my favourite ingredients; chickpeas and spinach. Chickpeas are an excellent source of plant-based protein, fibre, and other important micronutrients. Spinach is a rich source of iron, vitamin K, vitamin A, vitamin C and folate, and a good source of manganese, magnesium.
Tinned cans are a good option as they reduce cooking time and get this yummy recipe in 15 minutes, but you can use dried chickpeas. for dried chickpeas, soak them for 5-6 hours or overnight for better results.
Keep warm and nourished with nutrient dense Roasted vegetables nourish bowl featuring sweet potatoes, courgettes, cherry tomatoes, lettuce and pan fried fish.
Nourish bowl or power bowl is a balanced, healthy meal containing a variety of nutrient dense ingredients. The best part of nourish bowl is customization means you have end less options and perfect for meal prep. The five basic ingredients for setting a nourish bowl are
chocolate bark is an easy and delicious treat for you and your family. Only a few ingredients are required for this recipe;
This chocolate bark is made up of dark chocolate but you can use good quality chocolate chips and topped with dried fruits and nuts.
The dark chocolate (contain cocoa) is good for your heart health, one study found that daily consumption of cocoa, compared to the placebo group, significantly lower participants blood pressure -a risk factor for heart diseases.
Lentils are a good source of plant-based protein, contain complex carbohydrates and are low in fat. Fibre is one of their best features as they offer both soluble and insoluble fibre. Unprocessed lentils are an excellent source of vitamin B and minerals like iron, potassium, folate, magnesium and phytonutrients.
Lentils are perfect for making curries, soups, salads or even patties. Green lentil is perfect for those who like hearty and filling meals. In my opinion lentil curries are ideal when you are looking for healthy vegan meal prep ideas. I already put an awesome red lentil curry recipe on this blog Curried red lentil soup
some tips about this recipe, first rinse lentil well until the water runs clear. secondly, if you have time you can soaked them for 30 minutes before cooking.
𝐂𝐫𝐞𝐚𝐦𝐲 𝐠𝐫𝐞𝐞𝐧 𝐥𝐞𝐧𝐭𝐢𝐥 𝐜𝐮𝐫𝐫𝐲
20th October is the world osteoporosis, around 3 million people in the UK are affected by osteoporosis and 500,000 people receive hospital treatment for fragility fracture every year. In Europe, the disability due to osteoporosis is greater than that caused by cancer (except lung cancer). BUT what is osteoporosis
Osteoporosis means Porous bone. Bone is a living tissue that is constantly being broken down and replaced, we all have some degree of bone loss as we get older but osteoporosis occurs when this balance is disturbed and either body loses too much bone or makes too little new bones. Bones lost their density and become porous and fragile. Osteoporosis develops slowly over several years
osteoporosis affects women and men of all races but white and Asian women, especially older women who are past menopausal are at high risk.
osteoporosis is silent diseases as symptoms appear very late, often only diagnosed when a fall or sudden impact causes a bone to break.
Osteoporosis is preventable by adopting healthy lifestyle guidelines. Nutrition, physical activity, weight, smoking cessation, avoiding heavy alcohol drinking can improve bone health.
Recent research has found that olive oil, soybeans, blueberries, and food rich in omega 3 fatty acids are like fish oil, and flax seeds may have bone boosting benefits.
Regular physical activity like aerobic exercises aimed at 30-45 minutes per day or 150 minutes every week helps in preventing osteoporosis.
Studies show that weight bearing exercises such as weight training, walking, hiking, jogging, climbing stairs and playing tennis over a period of time can improve bone density even build a new bone.
There are certain foods that should be consumed in moderation like soda, caffeine, saturated fats, salt and alcohol. They have no direct effect on bone health but they impair calcium absorption and reduce bone density.
several studies found smoking as risk factor for osteoporosis and bone fracture.How smoking affects bone health, still unclear that decrease in bone density is due to smokng itself or to other risk factors common among smokers. For example women who smoke also tend to have early menopause than nono smokers and in many cases people who smoke are less physical active, drink more alcohol and poor diet as compared to non smoker.
Osteoporosis is not an invietable part of ageing; it is preventable.So it is vital that all of us, of all ages, start taking care of our bones now , before it is too late. love your bones protect your fracture
Vege loaded, a totaly customized for your family. Any vegetable can be added.This recipe is ideal for your brunch or can be served as dinner.
you can served with bread but this time i served it with traditional wholewheat parathas.
This red lentil recipe is vegan, gluten free healthy and easy to make.This yummy recipe is ready in 30 minutes and a perfect option for weeknight dinner and meal prep.
Dhal or lentils are good source of fibre and important staple food in south asian countries. Red lentils are spilt lentils that cook fast and does not need any soaking.
you can add vegies like i used carrots and celery but you can add spinach, zucchni or tomatoes.
Take a large pan and put oil and onion, saute onion and garlic for 5-7 minutes. Now add carrots and celery and cook until they become soft Now add tomatoes and all spices and mix well,cook for 10 minutes. Add lentils and cook for 2-3 minutes and now add vegetable broth. Bring to a boil, then simmer for 20-25 minutes, until the lentils are fully cooked and the soup has thickened. Add more salt and cumin if needed. Garnish with fresh coriander or dill
FODMAP is not a single entity, but a group of an acronym that stands for fermented, oligo, di, monosaccharides and polyols. FODMAPs are found in a variety of fruits, vegetables, milk and wheat.
FODMAP may exacerbate IBS symptoms through a various mechanism such as ;
OSMOTIC OVERLOAD; Poor absorption of FODMAP causes osmotic overload and distention of small intestine and abdominal symptoms.
BACTERIAL FERMENTATION; FODMAPs are rapidly absorbed by colonic bacteria and produce colonic distention due to gas production associated with abdominal pain and bloating.
FODMAPs are not bad for everyone, in normal healthy individuals they have important physiological effects like; they increase stool bulk, enhance calcium absorption and modulate immune function. They selectively stimulate the growth of Bifidobacterium a species of good bacteria.
IBS is a chronic functional disorder of the intestine, the most common symptoms are abdominal pain, bloating and altered bowel movements.The global prevalence of IBS is around 12% and is more common in women.
Treatment of IBS consist of pharmacological and non pharmacological measures. Among the non pharmacological options; stress reduction, dietary modifications ( restriction of certain food (FODMAP) and cognitive behaviour therapy are the most important.
In recent years, there is a growing body of research which support low FODMAP diet for the management of IBS, studies have shown that it can help up to 70-85% of patients with IBS achieve relief of their symptoms. it is now included in NICE guidelines as a second line intervention for IBS.
Following a low fodmap diet may helpful in alleviating symptoms of IBS like
There is no evidence that low FODMAP diet works for non digestive symptoms that are associated with IBS, such as headache and skin or joint problems.
It is three phased elimination diet, first phase is the restriction phase in which high FODMAP food should be completely avoided. This phase lasts for 2-6 weeks. Second phase is reintroduction in which food with high FODMAP reintroduced but one at a time. This will enable you to identify which FODMAP you are sensitive too. This stage can take several months to complete and ideally should be completed under the guidance of a dietitian. Personalized stage the third phase is a combination of phase 1 and phase 2 and involves the long term, modified FODMAP diet. For more information regarding a high FODMAP food list https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/
There is short term risk associated with insufficient protein, dietary fibre, B group vitamins and calcium intake.
Prebiotics are indigestible carbohydrates that are resistant to gastric acid and fermented by bacteria present in the large intestine. Prebiotics predominately found in food containing Fructans and Galacto-oligosaccharides.The low FODMAP diet restricts the intake of many high prebiotic (high FODMAP) foods and prolong restriction of high FODMAP can alter gut microbiome diversity. Studies have shown low levels of total bacterial abundance and reduced level of bifidobacterium following a low FODMAP diet. This is why re-introduction phase is very important as it allows you to have more variety in your diet but also maintain a healthy gut.
The restriction of lactose containing dairy products may enhance the tendency to poor calcium availability since these items are primary source of calcium and promoting effect of lactose on calcium absorption is lost.
Lactose or dairy free calcium sources are; Kale, lactose free plant based milk fortified with calcium, hard cheese, firm tofu.
Low fodmap diet is considered as a second line treatment option for patients with IBS as recommended by NICE guidelines. This diet should not be used without specialized dietary advice from a registered professional. Vegan or vegetarian are at increased risk of protein deficiency due to limited plant protein sources however well constructed meal plans by registered dietitians may reduce possible nutritional deficiencies.