Spanish Seafood Rice

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This is another gorgeous heart warming meal that is perfect for Mediterranean Mondays.  It's tempting to fill up on high fat foods that taste good and warm the belly, but don't forget that a greasy number isn't going to make the 'A' list for a heart friendly meal.

My simple rule with foods is always consider how does it score on a scale of 1 to 10 for the health factor?  Do this before you commit to a meal that you would not usually eat but feel tempted just because it looks 'oh so good'.  Are there any vitamins?  Minerals?  Is it high in heart friendly fats?   

Did you just justify your love based on 20 minutes of happiness only to regret your choice for days later?  A healthy meal on the other hand is truly a joy laster.  Not only will you be pleased with your choice, your heart, skin and hair will also thank you for your nutritious choices.

For that extra edge when selecting your Sunday meal or something to satisfy that hot spot why not aim to meet your weekly quota of fish with this delightful gluten and wheat free meal?

Fish is also your easiest source of essential fatty acids.  For more information refer to my article  A Fishy Bite - Eat It For Youthful Skin.


INGREDIENTS
2 tablespoons olive oil
1 red onion, sliced finely
4 garlic cloves, chopped finely
2 large tomatoes, diced
1 teaspoon fish sauce (optional)
1 large courgette, cut into rings
1/2 teaspoon of cayenne pepper
Large pinch of red saffron threads
2 large fillets of firm white fish, cut into pieces 
2 large squid tubes, cut into rings
220g (1 cup) paella rice
500ml fish stock
8 raw jumbo prawns
150g raw king prawns
1 small bunch of spring onions, chopped
Parsley or coriander to garnish


DIRECTIONS

1. In a large heavy non-stick pan, heat the olive oil then add the red onions.  Cook until softened.
2. Add the garlic cloves and tomatoes and cook until you very soft, almost a paste.  Now add the fish sauce if using.
3. Slice each courgette ring into 8 triangles and add to the pan.  Cook for a few minutes then add the cayenne pepper and saffron thread, following swiftly with the white fish and squid tubes.
4. Give it a few minutes, stir, then add the paella rice.
5. Gradually add the fish stock, stirring often over very low heat.  Once you have poured all of the hot stock into the pan, add the jumbo prawns only.  Cover and cook for 20 minutes but check half-way through to ensure that the rice does not stick to the bottom of the pan.
6. If you need to add extra liquid, consider adding up to half a cup of extra boiling hot water.
7. When the rice is almost ready, throw in the king prawns.  Your seafood rice is ready when the prawns have changed colour to a gorgeous pink.
8. Garnish with herbs of your choice.

Tip - this is also a low fat recipe and will easily serve at least four people.  I love extra vegetables thus I had a plate of baby spinach ready on the side to eat alongside this delicious wheat and gluten free meal.

Happy Monday!

How do you like to prepare seafood rice?  

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Chiang Mai Inspired Mango & Pineapple Salad with Roasted Peanuts

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London is currently freezing, wouldn't you agree?  I have started to dream about hot tropical holidays even though sadly none have been booked!  To console myself, I pulled out one of the recipe booklets that I was given after I completed a cooking course in Thailand.  I was impressed at how relatively easy it was to prepare Thai cuisine, provided that you had all of the ingredients required of course.

You will be pleased to know that this recipe is naturally milk, egg, gluten, wheat and soy free.  The fish sauce really does add a lovely flavour in this salad.  Fish sauce is also a great alternative to soy sauce without tasting too 'fishy'.  Combined with orange juice or even lime juice and the sugar, you end up with gorgeous flavours that lean towards sweet, salty and a little bit citrusy.  

When you start to tire of green salads, why not give this delicious Thai inspired fruity salad a go?


INGREDIENTS

3 green beans, cut into 1 inch pieces
2 fat garlic cloves
1 large red tomato
2 small mangoes, cut into pieces
1 thick chunk of fresh pineapple, cut into pieces

FOR THE SAUCE
1 teaspoon palm sugar
2 teaspoons fish sauce
1 tablespoon orange juice

1 tablespoon oven roasted peanuts


METHODS

1. Prepare your sauce by mixing the palm sugar, fish sauce and orange juice together.  Lime juice is gorgeous in this recipe too.
2. Pound the beans and garlic together then add to the fishy sauce.
3. Chop your tomato into large chunks and add to a serving bowl.  Next add the fresh mango and pineapple pieces.  Pour the fish sauce over the fruit and top with the oven roasted peanuts.

This is a lovely recipe that works well with rice and chicken based dishes.  Enjoy this summery recipe.  This salad can be eaten on a vegetarian diet if you do normally eat fish. Couscous could be a wonderful accompaniment for this salad, but of course remember that this contains wheat.

Enjoy your Sunday lovely readers!

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Does MSG Deserve Its Reputation With Headaches?

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Monosodium glutamate (MSG) is a common flavour enhancer found in canned foods and is typically associated with Chinese restaurant meals or takeaways.  Some of the side effects reported from its consumption include headaches, dizziness, flushes and asthma.  Where is the evidence to support these claims?

It’s an interesting topic for debate.  I was inspired to write about it today as I felt that my knowledge in this area was not especially spectacular.  I cannot say that I can recall having experienced any of these symptoms after a Chinese takeaway either.  But then again, how often do I enjoy Chinese?  I would say, once in a blue moon.  Tinned fruit or vegetables, ah yes – you will definitely find these in my cupboards and in yours probably too. 

Having said that, I particularly love home cooked wholesome meals and limit preservatives wherever possible.  I think that you will agree, that you cannot really rid your diet completely from artificial additives or preservatives.  All that you can ever do is to minimise intake.

The controversy with MSG related headaches are that children do not report these symptoms and this is because immature or young cells appear immune to the effects of MSG as reported in a study in International Journal of Clinical and Experimental Medicine in 2009.  In contrast, adult mature mice cells did exhibit cell swelling or injury but this was entirely dose dependent. 

It was also discussed that boiling food for up to 10 minutes did not destroy MSG in a particular food item.  Vitamin C on the other hand appeared to show a protective effect against MSG damage.  Pre-exposure to a low dose of MSG could also either prevent or reduce the symptoms experienced post eating MSG containing foods.  

In other words, you can build a tolerance level to MSG intake and thus reduce headaches experienced after ingesting foods containing MSG.

The final word, although MSG has been quoted to hold the ability to trigger migraines, the findings from adult clinical trials are not conclusive.  For individuals who believe that they do experience headaches associated with MSG intake, learn to recognise these symptoms.  Consider keeping a headache journal and don’t forget to evaluate; is it MSG or could it be the lack of sleep, inadequate fluids or your high caffeine intake?

Either way, even if you do decide to place MSG behind bars, one solution is home prepared meals with increased use of natural and fresh ingredients where ever possible.  So perhaps, fewer sauces out of a can and more of those freshly prepared home dishes with a rich array of coloured fruit and vegetables. 

If you need ideas to get started, see Sicilian Inspired Prawn Pasta With Homemade Passata.

What are your thoughts on MSG lovely readers?  I'm sorry if this post appears very haunted, but then again, it is Halloween!

Death By Chocolate Cake - A Frightful Flourless Gateau

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Happy Halloween my lovely readers!  There is nothing healthy about this cake except that it is deadly delicious.  No flour is required for this cake, making this naturally wheat and gluten free.  It is also milk and soy free but does contain a whopping 5 eggs.

I could have chosen a pumpkin themed baking for you this Halloween season, but I am sure that there are hundreds of gorgeous pumpkin based recipes out there for you to try today.  So I've chosen something a little bit different; a flourless death by chocolate cake.

This is inspired from a French recipe and I had so much fun making and eating this!  Just as well that I have lots of exercise sessions planned for the week.  This cake is incredibly moist on the inside and is quite chocolatey enough, so I skipped the chocolate ganache to save a few calories.  If you really really want to, you could prepare the ganache with dark chocolate and greek yoghurt.  That could work really nicely.  Just remember, you will need to fit in extra exercise sessions to work off this deadly beauty.  

I could calculate the nutrition profile of this cake, but really - why spoil the treat?  If you plan to have a treat such as this, I say, enjoy every mouthful then move on and hit that treadmill.

Let me know if you try this recipe - it really is absolutely delicious.  Remember, it is not egg free.

INGREDIENTS

200g good quality dark chocolate pieces
150g dairy free margarine
5 eggs, separate the yolks and whites
165g sugar
150g ground almonds


METHODS

1. Preheat the oven to 180ºC.  Grease a round baking tray (measuring 22cm).
2. In a saucepan, melt the chocolate and margarine over a very low heat.  Allow to rest for 10 minutes.
3. Beat the egg yolks and sugar until you have a creamy mixture.  Add the chocolate and margarine mixture and mix in the ground almonds.
4. In a separate bowl, beat the egg whites until you have soft peaks.  Mix the egg white mixture into the cake batter.
5. Pour into the greased oven tin and bake for approximately 55 minutes.
6. Once baked, allow to cool for at least 15 minutes in the tin, before removing from the tin to cool further.

Enjoy this gorgeous treat with yoghurt and strawberries.

Happy Halloween lovely readers!  What plans have you got planned for the evening?

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Sicilian Inspired Prawn Pasta With Homemade Passata & Roasted Vegetables

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It's Mediterranean Monday, but it's chilly outside and you want something warm and hearty to fill up your belly.  Dinner needs to be whipped up in under 30 minutes, be heart loving and did I mention totally delicious?  With this Sicilian inspired meal idea, anything is possible.  Let's get cooking!

As tempting as it may be to empty out a store bought jar of tomato sauce or passata over your pasta, this autumn aim to minimise the use of convinient jars and opt for meals prepared from scratch.  Easier said than done I agree, but this gorgeous flavoursome meal can definitely be prepared and be ready in under 30 minutes.  It's a great meal when you are starving after a big workout at the gym too.  A bite of this and you will be reminiscing about your lovely holiday in Sicily.  If you have never been, my god, you simply must go.  The temples and ruins are so beautiful, the weather hot and the food absolutely phenomenal.


FOR THE PASSATA

4 large ripe tomatoes
1 red capsicum
6 sundried tomatoes (in olive oil)
3 fat garlic cloves, minced
2 tablespoons chopped basil
Freshly cracked black pepper
Salt to taste
1 tablespoon olive oil
1 medium red onion, chopped


FOR THE ROASTED VEGETABLES

You can use any vegetables you like but I used 2 yellow bell peppers and 1 large eggplant sliced.  Place on a flat oven tray, drizzle a little olive oil and cook in a preheated oven (temperature of 180ºC) until the vegetables are soft appear chargrilled on one side.


FOR THE PENNE PASTA MEAL

200g dried penne pasta
250g king prawns
2 heaped tablespoons cottage cheese (flavoured with onion and chives)

I used dried pasta.  In a large boiling pot of water, place 200g of dried pasta.  Follow cooking directions on the packet.


DIRECTIONS

1. Before preparing the passata, prep your vegetables for roasting and cook in the oven as described above.
2. Next cook your pasta.
3. In a blender, add tomatoes, red capsicum, sundried tomatoes, 2 of the garlic cloves, basil, pepper and salt.  Blend to form a smooth paste.
4. In a small saucepan, heat a tablespoon of the olive oil and cook your red onions.  You can add a little extra fresh basil into the pan if you wish.
5. Now add the red onions into the blender and give it a final blitz.  
6. When the pasta is ready, add to a large hot saucepan.  Add the final tablespoon of garlic and stir for a few minutes. 
7. Now pour about half of the passata.  Pour the remaining passata in clean dry jars and store in the fridge for later in the week.
8. Cover and cook for a further 10 minutes, toss in the prawns and the cottage cheese. Stir well and cook until you have a thick sauce.
9. Serve with the roasted vegetables.  Yummy!

What do you think my lovely readers?  Do comment below, I love hearing from you.

Recommended reading:

• Mediterranean Smoked Haddock & Gammon Steak With Sweet Potato
• How To Beat The Monday Blues And More
• Aromatic Mediterranean Chicken And Courgette Rice With Parsley and Smoked Paprika

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Sunday Hangover Breakfast - Sweet Oats With Mango & Peach

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Hangover meals may traditionally have been a great big fry-up but that certainly was not what the Frenchmen ordered for breakfast..

I remember only too clearly when my Frenchman had his friends over from France one year.  After a big night out, I suggested that we go out for English Breakfast with tomatoes, mushrooms, a bit of sausage and so on for the next morning.  This suggestion was instantly crushed with disapproval.  'We want sugar,' said the Frenchmen.  'We want croissants and hot chocolate'.  Hmm..

What do you think?  What do you like to eat for breakfast or brunch after an energetic night out?  I usually am consumed with a great need for sustenance to get on with the rest of the weekend.  I think my sweet tooth might request sweet foods.  I love American style pancakes with fruit and maple syrup as a treat.

If you plan to stay in for breakfast and need to put something together within a few minutes that is also heart loving, choose oats with yoghurt and fruit.

This is what I did.

RECIPE

Few tablespoons of jumbo oats*

Few slices of tinned peaches (tinned in juice)

Freshly sliced mango

Teaspoon of strawberry jam (or save this for your toast)

1 - 2 tablespoons of yoghurt 

Skimmed milk

TIP - choose gluten free oats as required.  For a milk and soy free option, skip the yoghurt and use any of the calcium enriched nut flavoured drinks available on the market today.

You can add any fruit you like.  Fresh blueberries or strawberries would be lovely and a sight for sore eyes I am sure.  You may enjoy including at least one choice of tinned fruit in juice as the natural sweetness will stop you reaching for the sugar bowl.

Why this particular choice of meal you ask?

POTASSIUM

Fruit is abundant in potassium which is an important mineral in heart health.  It may have a role in regulating blood pressure.

ANTIOXIDANTS

Fruit is also abundant in antioxidants such as vitamin C, polyphenols and others.  Don't forget that vitamin C has a role in maintaining healthy skin.  You will definitely want to bear this in mind when selecting your breakfast, as alcohol can have 'dehydrating' effects on skin.  Alongside your bowl of superfoods, do reach for that glass of water too.

FIBRE

Oats are a wonderful source of fibre.  My favourite brand MornflakeGold Scottish Jumbo oats provide an impressive 10.8g per 100g.  Why the fuss with fibre?  Besides relieving symptoms of constipation, the fibre in oats help release its energy slowly thus improving the glycaemic index score of your meal.  More excellent news is that oats have been quoted to play a beneficial role in reducing total blood cholesterol levels.

Did you know that a 45g serving of this particular brand would give you nearly 5g of fibre? What a healthy start to your day!

So here we go, this elegant bowl is absolutely heart loving after a fun night out.  It is full of calcium for healthy bones as well as potassium, antioxidants and fibre for a healthy gut, skin, hair and heart.  

Go on, reach for the hearty bowl..

What do you like to eat after a big night out?  Do comment below lovely readers, I do love hearing from you!

Nutrition Related Problems In Paediatrics, An Interview With Dr Amin Sheikh

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Paediatric gastroenterology registrar says awareness and education is key...

I am delighted to introduce you to my lovely friend Amin.  We met at University where he was a great pillar of support through the geeky but fun years!   It's a funny story actually.  Amin and I shared the same lectures during the first year of university.  I used to notice him notice me all the time.  I am sure that he'll deny it if you ask him.  I even wondered if the handsome doctor possibly fancied me; but no, he was just looking for a friend to study with.  Never mind - a girl can always hope!  So here we are, well over a decade later. The dietitian and the doctor.


Which top 3 nutrition related problems do you frequently treat regularly?
Iron deficiency anemia is one.  Vitamin D deficiency is another important area especially in families with dark skin.  Often mothers who do not realise that they have poor vitamin D status may go onto breastfeed their child who may then have increased risk of vitamin D deficiency.  

Another area of nutritional concern are when children with multiple food allergies are subsequently placed on very restricted diets without the advice from a dietitian.  Sometimes families attempt restricted diets to alleviate the symptoms of eczema, but unfortunately there are a lot of inaccurate information available on the internet which parents can access.  This is not recommended as an alternative solution to seeking necessary medical advice.


What should parents know about vitamin D deficiency or restricted diets?
Iron and vitamin D deficiencies are often picked up when children are first admitted to hospital and when high risk groups are screened.   However, earlier screening or accessing education in the community can help prevent these deficiencies.  To achieve this, we need to support families by increasing awareness of which groups of children may be at increased risk of iron or vitamin D deficiencies.  For example, it can be as simple as reminding a mum with known low vitamin D status, to take her prescribed dose of vitamin D supplements during breastfeeding to reduce the risk of reduced vitamin D status in her baby.

Vegetarian mothers may also wish to seek dietetic advice when she starts weaning her baby over to vegetarian weaning solids to ensure optimal iron intake.

In the area of food allergies, always seek medical advice if these are suspected.  

Families should not feel that they need to manage these allergies or food intolerance on their own as you can run the risk of inadequate intake of various food groups and essential vitamins or minerals.


What burning questions do parents often ask you?
Families often ask me if they need to restrict their child's diet based on a history of food allergy in a sibling.  My current advice in New Zealand is to give any 'suspected' allergen food such as milk, in small quantities in a step by step process.  It is not always probable that a sibling will also develop food allergies even when a family history of food allergy exists.

This advice may vary across the globe, so always check with your medical practitioner about tailored advice for your child.

In a straight forward case of food allergy to peanuts, it has been quoted that there is less than 10% chance that a non-identical twin or a sibling will also develop an allergy to peanuts.  This risk increases to 64% in identical twins as quoted in the Journal of Allergies and Clinical Immunology in 2004.

Vitamin D

If a mother has already been diagnosed with iron or vitamin D deficiency, it is important that the mother seeks medical advice or resources from her general practitioner to ensure that both baby and mum are supplemented as necessary.  

Eczema

Not all eczema is related to food allergies so it is important that families remember this and manage the eczema as directed by your pediatrician.  Having said that, some children with severe eczema can have this exacerbated secondary to food allergies.

Food allergies are also not necessarily the cause of the eczema, it can simply trigger symptoms.  

Food Allergies

Remember that children do grow out of food allergies so always discuss with your paediatrician or dietitian about when is a good time to reintroduce food groups that are currently being excluded from your child's diet.

Thank you so much to Amin for an interesting chat about nutritional related problems that families may face from around the world.  If you would like to see Dr Sheikh again next month, please feel free to comment below with any questions that you would like him to explore in next month's interview.

Enjoy your day lovely readers.  Remember, the information that you have read on this blog today must not replace any specific medical or dietetic advice that you may have received for your child.

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