Mama Smyth (my mum!) swears by this recipe for a quick and tasty dinner. 🐟 Save this one for later. 📲 It’s a delish way to work towards the recommended 2-3 serves of fish per week (including oily fish).
2 med potatoes
1/3 cup milk or water
~250 g cooked salmon or other fish, flaked
1/4 cup chopped parsley and dill
1 heaped tbsp finely chopped red onion
1 tbsp wholegrain mustard
Squeeze of lemon, to taste
Salt & pepper, to taste
Olive oil for pan frying
Boil potatoes until soft (with skin), drain and mash with milk and salt and pepper to taste.
Combine all ingredients except oil, mix well, form into thin patties and pan fry for ~approx 5 min on each side or until golden.
Serve with salad or cooked veg and a dip of yogurt, mayo and dill.
ENJOY and tag me if you make it, so I can see! 💕
20190222 Friday Lunch
EGG BENEDICT- DINING OUT VS HOMEMADE ⠀
Who doesn’t love a delicious brunch? Eggs benedict is a popular option which often features on the menu at most cafes. Whilst indulging from time to time is encouraged and never frowned upon, I wanted to show you how a few simple swaps can slash the saturated fat content of this meal!
LEFT (Dining out option)
2 large eggs, poached
1 English muffin
2 rashes streaky bacon, fried
~50g (1 serve) Traditional hollandaise sauce (made using 3 egg yolks, 125g butter, Dijon mustard and lemon juice. This recipe serves 4 people).
RIGHT (Home made)
2 large eggs, poached
1 wholemeal English muffin (could sub for portobello Mushrooms if your gluten free and not keen on gluten free English muffins 😑)
50g thinly sliced lean leg ham ~50g hollandaise sauce (made using full fat Greek yoghurt, 1 egg yolk, Dijon mustard and lemon juice) want the recipe? Let me know in the comments and I will add it to this post. ⠀
You don’t have to eat perfectly all the time, BUT I believe it is important to understand how you can make better choices/options at home.
My belief around food is - SURE eat whatever you like, BUT you can still be informed around the choices you make for YOUR lifestyle.
Can you make the the dining out option better? Of course you can, ask for the sauce on the side and dip into it! You could also ask to have smoked salmon or check if they have lean leg ham. Most cafes are very accommodating now days.
Please note: these posts are intended for people who WANT to lose weight. This could be for a number of factors e.g metabolic heath or simply being able to carry out ADLs (activities of daily living) and no it’s not always related to ‘body image’
I don’t promote FAD diets, weight loss products (skinny tea, appetite suppressants etc) or a particular form of eating. I focus on recipe modification, simple swaps, portion control, following the healthy plate method, label reading and learning to indulge in a mindful way! ⠀
Nutrition values - foodworks
⚠️this image belongs to @thesavvydietitian
and therefore cannot be adapted or altered if reposted.
post tuna salad today and felt like having some tuna for dinner tonight! Put together a bowl w/ tuna, corn, sautéed spinach, over rice and some ginger on top.
Finally got my hands on these hunks 😏
Cauliflower 🙋🏻♂️ love or hate it, it packs a big hit of vitamin C also dietary fibre & potassium and is a great versatile veggie 🙌🏻
Our taste buds 👅 change as we get older. So the boiled to death cauliflower you hated as a kid you might find that you enjoy later in life.
There are a lot of ways to cook cauliflower, if you really aren’t a fan of it then give roasted cauliflower a go, with some extra virgin oil olive & a pinch of salt & pepper it can be a game changer 🤓
#cauliflower #giveitago #2fruit5veg
The UN just published the most comprehensive assessment of the state of the world's environment in the GEO-6 report titled Healthy Planet, Healthy People. The report is urging us all to comprehend the transformations that are necessary if we want to protect our planet's health and actually have a possibility of a future for humanity. We have to change our lifestyles, we have to take responsibility, we have to educate ourselves, we have to get aware of the seriousness of the situation, we have to grow up. Blame, judgement, hate and discrimination need to be healed. We are all a part of the same planet, we are all Earthlings who must start working toward the healing of the ecosystems that enable our survival and well-being. We must begin to be conscious consumers of nature's resources. We must change our diets. We must stop the mantra of growth based solely on unsustainable production and consumption. We must do the right thing now.
And for lunch make yourself a super delicious vegan burger. This is my homemade burger with a buckwheat bun and a patty made with lentils, oats, tomato paste, smoked paprika, garlic, onion and mustard. I also made a sweet chili and mustard sauce for the burger and had some on the side to dip in the baked potatoes. It was quite a successful improvisation.
#govegan #plantbased #wfpbno #dietchange #eatforhealth #eatfortheplanet #healthyvegan #vegansofinstagram #whatveganseat #healthylife #healthyfood #eatplants #plantpower #awareness #weareallearthlings #edrecovery #selfcare #selfhealing #veganslovenia #vegansko #zdravahrana #rastlinskaprehrana #zdravo #podnebništrajk #savetheplanet #getwoketotheplanet #consciousliving #consumeless #veganlove #climatechange
PT Michelle would have to be one of the healthiest, consistent people I know when it comes to her food choices.
Here's a typical day of her food.
Gut health is super important to your overall well being.
Checkout those colours!
A days nutrition. Oats for breakfast & green tea. Chicken, sweet potato, beetroot, spinach & quinoa salad for lunch. Fish, steamed potato & kale slaw for dinner. Snacks flat white & dark lindt chocolate, almond & cashew spread & banana on toast. #bribieislandpersonaltraining
#ultim8fitnessgym #nutritionsimplified #eatforhealth #balancedmeals
Zum alljährlichen Neujahrsbrunch mit @the.modern.waldorf.mama
(ok, das zweite Jahr in Folge) hat die liebe Susi eine phantastische Dattel-Frischkäse Creme mitgebracht und ich schätze ich habe 3/4 der Schüssel alleine verdrückt. Nachdem ich mittlerweile zu min. 90% auf Milchprodukte verzichte, habe ich das Rezept umgeändert. Es schmeckt zwar logischerweise anders, aber genauso gut und doch sehr ähnlich.
• 1 Glas/Dose Kichererbsen (Flüssigkeit auffangen)
• Medjool Datteln
• 1 große Knoblauchzehe
• 1 1/2 TL süßes Currypulver
• 1 1/2 TL Harissa Pulver
• 2 EL Cashewmus
Wer es nicht mal leicht scharf mag oder wessen Kinder keine scharfe Note tolerieren, lässt das Harissa Pulver weg und verwendet stattdessen 1/2 TL gemahlenen Kreuzkümmel und zusätzlich 1 TL von dem süßen Currypulver.
1.) Knoblauch in dünne Scheiben schneiden und mit ca. 1 EL Olivenöl anschwitzen. Sobald der Knoblauch weich, aber nicht braun geworden ist Gewürze und einen 1/2 EL Olivenöl dazugeben und ca. 1 Minute erwärmen (max. mittlere Temperatur, brennen sie an, werden sie bitter). 2.) Kichererbsen, Medjool Datteln (entkernt), Knoblauch-Gewürz-Öl Mischung, Cashewmus und 3 EL Kichererbsen Flüssigkeit mit einem Pürierstab oder in einem Mixer auf die gewünschte Konsistenz zerkleinern. Sollte die Creme noch zu dick bzw. zu pampig sein, nach und nach etwas mehr Kichererbsen Flüssigkeit dazugeben. Sieht es so aus wie auf dem Bild, hast du alles richtig gemacht 😉. Salz braucht es gar nicht, vor allem, wenn die Kinder mitessen. Sogar meinem Mann, der zu allem nochmal Salz hinzugibt, hat keines vermisst. 👌🏼
Am Schluss mit schwarzem Kümmel und Sesam bestreuen. Schmeckt köstlich dazu und sieht hübsch aus, muss aber nicht sein.
Schmeckt zu Gemüsesticks, auf Brot, auf Wraps/Pita mit Falafel usw.
We all live in a society where everyone fears ageing. People use anti-age creams, get plastic surgeries, etc.
But how does the actual ageing process happen?
In each of your cells, you have 46 strands of DNA coiled into chromosomes. At the tip of each chromosome, there is a tiny cap called telomere, which keeps your DNA from unravelling and fraying. However, every time your cells divide, that cap is lost. So, when the telomere’s completely gone, your cells die. The bad news is that the telomeres can start shortening as soon as you’re born.
So, the question is if there’s any chance we can slow down this process. And the answer is yes.
1️⃣First, we need to realise that smoking🚬 is associated with triple the rate of telomere loss, so the best thing you can do is stop smoking if you are.
2️⃣Second, the food you eat every day may have an effect. The consumption of fruits, vegetables and antioxidant-rich foods, in general, is associated with longer protective telomeres. However, the consumption of processed foods, meat and dairy is linked to shortened telomeres.
I was about 15 in this first pic, wearing the white sweater. expression and good nutrition and learning to deal with your emotion through finding the root cause, looking at it, feeling pain if it arises then change what it means to you, this is a process but way more effective then constantly numbing yourself, I was on tons of medication for, ADHD since I was 6 years old and was put on antipsychotics for bi polar and borderline personality disorder, taking these pills gave me more anxiety and made me feel dissociated with life, and unhealthy, spiritually, mentally and physically, I almost died from being put on high doses having adverse reactions, started to abuse taking more then I should, went through suicidal attempts and put myself in the phyc ward thought I was crazy no one understood, what I needed wasn't being taught in mainstream medical practises, they offer you numbing agents, un authentic advice and excuses to why you are like that, we need balancing techniques, self expression, meditation, to be out in nature, good nutrition, clean food, detox all the heavy metals, parasites, toxins, gmo's from our body! take nascent iodine or consume iodine rich foods, fermented foods, or consume good prebiotics and probiotics to maintain healthy gut flora/gut bacteria, there is multiple studies talking about the gut/ brain connection, and how having low healthy gut bacteria is linked to depression and other neurological disorders. it goes deep, but we cant blame the mainstream doctors its the system who created it and people work hard to get degrees and become a doctor in many fields, and even have passion for what they do, but we need to approach it in other ways, spiritualty would helped a lot of people too, learning to have compassion for themselves, others and life in general, the oneness of all things in the universe and beyond, what we may call unified physics, how everything is connected. I recommend checking out Resonance Science Foundation check out this website (www.OurExpansion.com)I have now been clean off pharmaceuticals for almost 5 years :) never thought that was possible, now I want to help others connect with themselves and with the universe <3
My kinda shot! Turmeric, ginger, lemon, apple, fenugreek, cayenne pepper and coconut. What a zing! It’s just beautiful too. #healthyshot #justbeautiful
Simple fruit salad with 2 chopped apples with chia seeds added on top and peanut butter to dip! ✌️🙂
When in doubt, eat some fruit and veg! 🤩
Take this with a hefty dose of giggles as it’s loaded with it. Plus, truth. So much truth.
Happy International Happiness Day! 💖
P.S. This is not an anti-meat post. Just sayin’! 😉
| Eggs in the headlines |
Have you heard eggs are back in the news again? A new study published in JAMA has linked eggs consumption to an increased risk of heart disease. The authors concluded that 3-4 eggs per week was linked to a 6% increase in risk of developing heart disease (Zhong at al 2019). Although the study adjusted for other foods in the diet, it only found an association, which means we cannot conclude that eggs cause heart disease. This observational study spanning over 17 years, assessed participants at the start of the study, but not through the duration, meaning changes in the diet during the span of the study was not accounted for.
Since research into consumption of eggs and links to heart disease has been controversial for decades, my professional body, BANT (British Association for Nutrition and Lifesyle Medicine) took this opportunity to comment.
BANT state that this study only shows an association, rather than cause and effect and therefore cannot conclude links between eggs, cholesterol and mortality. It also points out the following: ▪ there are other factors to be considered when looking at what is causing high death rates in people who eat lots of eggs ▪the association reported in this study found a "modest" association especially when compared to other risk factors such as smoking. ▪the study doesn't report how the eggs were consumed, whether the eggs were poached/boiled or fried and eaten as part of a fried breakfast. ▪there are many studies including meta -analyses that show no effect of egg consumption on cardiovascular risk.
The key message here is to consider the quality and biases before taking such headlines as gospel.
For now, eggs are staying on my menu! Everything in moderation and as part of a healthy balanced diet. Whatsmore, they are a great source of protein, good fats, B vitamins, choline and minerals.
No one size fits all and as a BANT registered practioner, I would always consider individuality that enables me to personalise dietary advice suited to your needs, based on the latest research.
If you would like an overview of your diet, please do get in touch to see how I can help you.
2 bananas chopped, 1 apple chopped, 1 strawberry chopped, with chia seeds added on top, and peanut butter and chocolate spread to dip! ⭐️🙏
Fruit salad with 1 chopped apple with cardamom spice sprinkled on top, 1 banana with chia seeds added on top, 2 strawberries, with peanut butter and chocolate spread to dip!
GUACAMOLE, TAHINI, PUMPKIN SEEDS 💚💛 💜 - why don’t I cook with oil?
1. “Olive oil is not a whole food—it is a fattening, low-nutrient, processed food, consisting of 100% fat”. (Dr Fuhrman)
2. Oils add hundreds of calories to your meal without really having any nutritional value. If I need to add fats to my diets, I add avocados (not avocado oil), walnuts, tahini, flax seeds. And I pretty much eat some combination of these every day.
I guess my relationship with oil is the same one I have with alcohol. It is for recreation purposes only (so when I go out I probably will have some wine, and some oil 🍷🛢), but I don’t keep them at home.
I won’t deny that oil makes food taste good, but nuts and seeds in food can be very flavorful too, and this has overall been a pretty interesting challenge for me: discovering how to make tasty food without oil. There are many doctors who discuss the effects pf oil in our bodies. Worth checking them out:. Dr McDougall first comes to mind, and also Dr Greger from #nutritionfacts
, whose opinions are well backed by scientific studies. ¿Por qué no cocino con aceite?
1. El aceite no es un alimento integral, sino más bien un alimento condensado que engorda, y que tiene pocos nutrientes.
2. Si necesito agregar grasas a mis dietas, agrego palta (no aceite de palta), nueces, tahini, semillas de lino. Y yo como una combinación de estos todos los días.
Hey I'm Talia 👋 I haven't shared much about me in a while so here are some things you might not know!
I'm from Sydney, living in London. I work as an eating disorder dietitian for the NHS. My favourite cuisines are Italian and Middle Eastern. I eat oats almost every day and breakfast is my favourite meal. I eat most fruit and veggies but don't like any variety of melon. I don't like chocolate cake, but love baked cheesecake. I hate food waste, like a lot. I drink wine a couple of nights a week. I am a morning person. Not so much a yoga person. I walk very fast. I am terrible with music. I have a fear of jumping in water. I have never counted calories or macros and believe that how you feel about food is just as important as what you eat.
Would love to get to know you too 😊
Fuss-Free Berry + Oat FLAPJACKS 🌟🌟🌟 Want One? 😍 Well, lucky for you the recipe for these babies is a blog favourite of mine + uses super simple, easy to find ingredients! And I'm sharing it below! 👉
🌟 I whipped up a batch at the weekend (laptop breaks spent baking = productivity right? 😂) + have them stored for a busy week! If you wanna give these a go yourself, make sure you hit save on this post + the recipe is UP on my blog via the link in my bio! 😊 .
🌟 In a large bowl combine: 150g oats,50ml milk, 2 tbsp honey, 1 handful of chopped raw nuts (hazelnuts or cashews are my fave to add!), 1 tsp each cinnamon + ginger, 3 mashed bananas + 1 handful of blueberries! Preheat your oven to 175C (fan oven) + pop the mixture into a lined square baking dish (mine is 8x8 inch and about an inch deep so you might need to see what you have - they work as muffins too!) + bake for 25-30 minutes 👌 Pop a toothpick or fork into the mix at 25 mins + if it comes out clean you're sorted - if not give them another 5!😉 Feel free to add extra seeds (I add chia sometimes!) or even dark choc chips! .
🌟 I made these using @FlahavansUK
+ added a @kindsnacksireland
bar in too for crunchy deliciousness 😊 Tag me if you try them out - they literally take less than 10 minutes to get ready + into the oven! .
🌟 Happy Hump Day folks! Thank you all SO MUCH for all the lovely birthday wishes - you guys are the biz 😉 Waking up 28 Day 2 with a smile 😊 Today is a Gym 👉 Laptop kinda #humpday
- getting excited for weekend fun already 😂 Have a fab one gang! #flapjacks #recipeshare #bakingrecipe #theirishbalance #easybaking #recipeidea #healthysnacks
Beat the Heat! Explore a lot of ways to enjoy our Best Selling Amazing Slimming Grape Juice with Garcinia Cambogia. Losing weight never taste this good ❤️ LINK IN OUR BIO 👆👆👆
Salad with romaine lettuce, Swiss chard, kale, tomato, purple onion, chopped raw ginger, homegrown sprouts, raw sunflower seeds, raw apple cider vinegar, jerk seasoning, sea salt, hot sauce, steamed seasoned mushrooms and broccoli.