110 results found
- Potato, Lentil & Spinach Curry
RECIPE BY EMILIA 25th August 2020 Potato, Lentil & Spinach Curry MAKES 4 Portions TOTAL TIME 1 hour 15 mins A warming curry with garlic flatbreads. My Tip: To save time you could use tinned lentils; in this case you do not need the stock and would have to boil the potatoes first. For added spice, you may like to add some fresh chilli in with the spice mixture. Ingredients FOR THE FLATBREADS * 300g Plain Flour * 150ml Water * 3 Large Garlic cloves * 0.5 Tsp Salt * 1 Tbsp vegetable oil FOR THE CURRY * 2 Tsp Curry powder * 0.5 Tsp Cumin * 1 Tsp Coriander * 1.5 Tsp Turmeric * 2 Tsp Cayenne pepper * 2 Garlic cloves * 1 White onion * 2 Tbsp Vegetable oil * 2 Potatoes * 250g Dried red lentils * 600ml Vegetable Stock (or water) * 100g Spinach OPTIONAL * Cashew nuts TO SERVE * Fresh Coriander * Rice (60-90g/ person) * Lime Method FOR THE FLATBREADS 1. Crush the garlic cloves and mix with the flour, water and salt. 2. Knead the mixture into a smooth dough. 3. Split into 8 balls. Roll out each ball into a circle. They should be no thicken than half a cm. 4. Heat a frying pan. Brush one of the rolled-out doughs with a little of the vegetable oil. Place the oil side into the hot pan. Brush the top side now with oil, while it is in the frying pan. 5. Once it is golden brown on one side and started to puff, flip over to cook fully on the other side (about 2-3 minutes per side). 6. Repeat for all 7 circles of dough. FOR THE CURRY 7. Mix all the spices with 1 tbsp of vegetable oil. 8. Crush the garlic and dice the onion. 9. Add a splash of oil to a deep pan or wok on a medium head. Once the oil is hot, add the spice mixture and the garlic. Cook off for 1-2 minutes. 10. Reduce the heat and add the onion, slowly cook until soft and transparent. 11. Chop the potato into 1cm cubes (you can peel it to if you like). Add to the pan, stir until cover in the spices. 12. Add the lentils and stock and bring to the boil. 13. Bring to a simmer and allow to cook for 20-25 minutes, until the lentils and potato are soft. 14. During this time you may want to toast off a large handful of chopped cashew nuts and add in with the spinach next. 15. Season to taste and stir in the spinach. Once the spinach has wilted, it is ready to serve. TO SERVE 16. This is perfect served with fresh Coriander, a squeeze of fresh lime and rice of your choice. Enjoy x
- Mince Pies
RECIPE BY JANE 13th December 2020 Mince Pies MAKES 12 Pies TOTAL TIME 45mins-1 hour This is our favourite family homemade mince pies, being made since 1995, recipe was handed on from a lovely lady, Jane Barter. Tips: These are perfect to freeze and enjoy warmed up later x Ingredients * 225g Plain Flour * 55g Ground Almonds * 140g Room Temperature Butter (plus extra for greasing tray) * 1 Orange (Grated Rind) * 55g Caster Sugar (plus extra for sprinkling) * 1 Egg * 10g Cold Water (Dessert Spoon) * A Jar of Mince Meat (you may not need it all, but can decide how much you would like to add!) Equipment * 12 Hole Baking Tin * x2 Round Cutters (8cm and 6cm) * 2 Teaspoons * Pastry Brush Method 1. Preheat the oven to 190degreesC. 2. Rub with fingers flour, almonds and butter in to a fine crumb. 3. Add caster sugar and orange rind (juice the orange to drink!). 4. Separate your egg into the yolk and white. Keep your white to a side for use later. Add one egg yolk and the water to bind the crumb and bring together into a ball of pastry. 5. Dust your work surface with plain flour. Separate the ball of pastry into 2/3 and 1/3. (The 2/3 is for the base of the mince pies and 1/3 for the tops). 6. Grease your baking tin with some butter. 7. Roll out the 2/3 ball as thin as you can manage. Cut out 12 circles of pastry using the 8cm cutter. Add these to your baking tin. 8. Take your teaspoons, one of which you can use to pick up some mince meat, the other you can use to push the mince meat into each pastry case. You can fill these however much you like, we usually use one teaspoon per pastry case. 9. Once all 12 of the base pastry cases are filled. Take the 1/3 of your pastry. Again roll it out as thin as you can, but this time use the 6cm cutter to cut 12 circles, which will make the lids. 10. Take your pastry brush and the egg white from earlier, and brush the outside rim of the pastry cases in the tin which are filled with mince meat (this will help your lids attach). Then add a lid to each mince pie. 11. Brush the lids with the remaining egg white and dust with a little caster sugar. This will help to make them go golden brown and too give the a meringue crust. 12. They are ready for the oven! Place on a middle shelf in the oven, and bake for 12-15 minutes until golden brown. 13. Take out of the oven, place on a baking tray to cool slight/ TO SERVE 14. Enjoy these warm or cold, on their own or with custard/ cream, and enjoy! x
- Vibrant Beetroot Burgers
RECIPE BY EMILIA 03 August 2020 Vibrant Beetroot Burgers MAKES 5 Patties TOTAL TIME 1 hour A vibrant beetroot pattie in a brioche bun with greens. Perfect served with a potato salad. My Tip: If you have other vegetables around the house which need using, it is delicious to add them (such as adding courgettes or carrots in when you roast the beetroot, or grate them in before blending!) Ingredients FOR THE PATTIES * 2-3 Raw Beetroots (depending on size) * 2 Tsp Smoked Paprika * 1 Tsp Cumin * 1 Tsp Coriander * 3 Tbsp Vegetable oil * 400g Tinned Chickpeas * 1 Red Onion * 2 Garlic Gloves * 1 Tbsp Sriracha * 1 Tbsp Tahini * 1 Tbsp Honey * 1 Lime (Zested and Juiced) EXTRAS * Nuts & seeds of your choice (l like sesame and pumpkin) to add texture. TO SERVE * 5 Brioche Buns * 2 Avocados * 1 Lime * A handful of fresh coriander Method 1. Preheat the oven to 180degreesC. 2. Peel and roughly chop the beetroot into 1cm chunks. Add the paprika, cumin, coriander and 1 tbsp of oil. Roast in the oven for 25-30 minutes or until soft and cooked all the way through. 3. Dice the onion and crush the garlic. Add to a frying pan with a drizzle of the vegetable oil. Cook on a medium heat until soft and translucent. Remove from the heat and place in a mixing bowl. 4. Take the beetroot out of the oven. Add to a blender. Drain the chickpeas and add to the blender with the flour, sriracha, tahini, honey and lime. Blitz until smooth. 5. Add the beetroot mixture to the onions. 6. Chop your nuts if large and then toast. Add to the beetroot and onion mixture. 7. Stir everything together well and season with salt and pepper to taste. 8. Dust your work surface with flour and form the mixture into 5 round shaped patties. 9. Heat a frying pan to a medium-high heat with the remainder of the oil. 10. Cook the burgers for approximately 5 minutes on each side, until they are crispy on the outside and piping hot all the way through! TO SERVE 11. Toast a brioche bun on the frying pan. 12. Serve with lettuce, avocado, fresh coriander and a squeeze of lime juice. 13. Enjoy with garden salad or a potato salad on the side. Enjoy! x
- 4 Nicholas Sparks Books I've Recently Read
Nicholas Sparks has to be one of my favourite authors, but I hadn't read any of his recent novels. Since rediscovering my kindle, I've been reading through these titles, and thought I'd share a few of my thoughts on them! The Return. I started with this book as the first one of Sparks' stories I've read in a while. I think spoke along similar lines of "Safe Haven", a favourite book of mine, which is why I think I enjoyed this story so much. In this book you follow the main character, Trevor, to see true kindness, selflessness, and love. Every Breath. Out of the books I've read recently, this is the one that entranced me. I loved the story, and how personally it was told by Sparks', a style which I haven't read before. I loved the different settings chosen, the imagery used and felt connected to the character's journey. I dream of visiting a place even close to Kindred Spirit. A magical story. See Me. I followed with this book. Wow what an adventure of emotions, and unexpected changes in relationships between characters. It is an interesting read, which kept me guessing, and continued to surprise me. Once I clicked onto what Sparks was trying to convey to the reader, without the characters yet knowing, I felt myself trying to tell Colin what he needed to know for safety - I had to stop myself from reading ahead! Two by Two. This was the most recent book I've read. I guess you could say there was nothing special about this storyline, but I would have to disagree. Following the challenges and successes of someone's everyday life, was special & reassuring to read. I thought it was beautifully written, and you could relate to the internal turmoil of Russ. I'd describe it as a beautifully simple read with a warm message that no one should have to walk through life alone. One of the reasons I think I love Sparks books so much is that they always come to a round end - sometimes how you imagine, sometimes not, but I like that you get to know what happens to the characters on their journeys. Also, I always learn something, from the wise lines of characters like Marge in "Two by Two", to some great facts (often about wildlife I seem to find?!) like bees in "The Return"!
- Next Step On My Journey - Last MSc Exam!
It feels very surreal to be writing this, but I have finished the final exam of my MSc! It was a 30hour stats exam, running from July 17th to July 18th. It was an intense exam, but feel proud to be at this point, and only have my dissertation left to go! I thought it'd be a good point to reflect on my MSc so far. So, for those of you reading this who don't know me, I graduated from the University of Leeds in Food Science and Nutrition BSc in the Summer of 2020 and started my MSc in Clinical and Public Health Nutrition at UCL in September 2020. The programme consists of 8 core modules (totaling 120 credits), and a research dissertation (60 credits), and is run across 3 terms. What I especially found different by this year, was that modules were run in blocks. So we'd have 2 modules running at a time, once those finished, the next 2 started. And at the end of the second 2, you'd have the exams/ coursework for the first 2 - multi-tasking became very important! I really enjoyed all the modules this year, each one bringing in a different aspect of nutrition, and have just picked a couple here to share with you today. Term 1 included a fundamental nutrition module, as everyone comes in from different backgrounds, this is a great opportunity to lay the foundations for the year. We also had the majority of our lab and stats modules in Term 1, although we couldn't be there in person this year, we made the most of what we could do online. I think one of my favourite modules was "Disease Related Malnutrition" because it was based in clinical nutrition, which included looking at the immune system, inherited & acquired metabolic diseases, cardiovascular disease, liver disease, cancer, HIV, renal disease, nutritional anemias, aging, and my favourite... the gut microbiome! In Term 2, we had a few more public health facing modules, in addition to new clinical nutrition ones. Public health wise, the module "Malnutrition In The Community" was really great. Unfortunately, due to social distancing regulations at the time, we were unable to visit any sites, but I felt lucky that we were able to talk with different settings via Zoom, to understand the impact they are having in the community. This included talks from schools, food banks, FoodTalk, Centrepoint, CASSH, and Diabetes UK. Then in clinical nutrition, the content from "Disease and Disordered Eating" was a module that particularly stood out to me, looking at the relationship between clinical disease and disordered eating. So, this brings us to Term 3, where I am currently at. Term 3 is focused on our dissertations and is due on my birthday, August 26th! We started talking about dissertations at the end of Term 1, where I reached out to a number of supervisors who were doing topics of interest to me. I am now working on a systematic review looking at the relationship between the gut microbiome and eating disorders. For this, I have gone over to the "Eating Disorders and Clinical Nutrition" programme. This is because I wanted to use the opportunity of this year to explore different aspects of nutrition that I haven't before while keeping to one of my passions - the gut microbiome. There have been some bumps along the way but it has been so interesting, I've learned plenty, and have really loved my MSc. I feel grateful to those who have supported me this year, and for the network of nutrition professionals who have helped develop my practice.
- How Food Can Support Our Mental Health
The gut microbiome is one of my key areas of interest, having completed my BSc dissertation, and now MSc dissertation on the topic. The gut microbiome has widespread effects on our body, including our brain via the gut-brain axis. I really enjoyed researching and writing this piece for my mentor, Sophie Bertrand (RNutr), in this area. In this piece, I consider several aspects of the Mediterranean dietary pattern. Overall, the relationship between food, mood, and mental health is complex. A diet that provides us with adequate amounts of all the nutrients and which we feel good eating, satisfying our personal dietary preferences, is likely to support a good mood. You can find this full piece here: https://sophieshealthykitchen.com/how-can-food-support-our-mental-health/