Nutrition

12 healthy bakes for Sport Relief

12 healthy bakes for Sport Relief

10
5

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dfsa

10
5%

Chickpea & coriander burgers

Whiz the chickpeas in a food processor until they resemble breadcrumbs. Spray a large non-stick frying pan with oil and set over a medium heat. Cook the onion for 5 min, then add the curry paste and cook, stirring, for 1 min or until fragrant. Add the sweet potatoes and cook for 3 min. Add the mixture to the chickpeas in the food processor, then add 75g of the oats, the coriander and the egg. Pulse to combine. Dust your hands with flour, then shape the mixture into 6 flat burgers. Put the remaining oats in a dish, then add the burgers and turn to lightly coat. Chill in the fridge for 30 min to firm up. Heat the olive oil in a large non-stick frying pan over a medium-high heat, then add the burgers and cook for 3–4 min on each side until golden and cooked through. Remove from the pan and drain on kitchen paper. Fill each roll with hummus, a burger, a cheese slice, lettuce leaves and beetroot slices, and a dollop of hummus.

518
10g
4g

How to make a dairy-free blackberry, mint and tofu smoothie

Finding a dairy-free smoothie that’s creamy and delicious? It’s not always an easy task More often than not dairy-free smoothies can take on a soupy texture which isn’t very appealing — especially if the smoothie is the only thing you’ll eat for breakfast. When that’s the case it’s best to have something that’s creamy and satiating, even if it is on the lighter side. FullSizeRender-(2) I tried Mori-Nu Silken Tofu Firm with their recipe for a blackberry and mint smoothie. The recipe was a breeze to make and the result was an ultra-creamy and refreshing smoothie. The flavour was fruity and doubly refreshing with the addition of the herby mint. Enjoy this for breakfast or as a recharge after a long session at the gym. Want more dairy-free smoothie recipes? Find the recipe for Mori-Nu’s kale, banana and avocado smoothie here. Reg-image-blueberry

173
2g
2g

Ham & egg breakfast muffins

Scoop the avocado flesh into a small bowl and mash roughly. Stir through the chives and lemon juice, then add Tabasco and ground black pepper to taste. Spray a non-stick frying pan with oil and set it over a medium-high heat. Crack the eggs into the hot pan and fry for 2–3 min until they’re cooked to your liking. Meanwhile, toast the muffins until golden. Spread the avocado mixture over the bottom halves of the muffins, then top each with ham and an egg. Sprinkle with freshly ground black pepper, replace the muffin tops and serve. Nutrition scientist Bridget Benelam says: This high-protein muffin will help keep you feeling full throughout the morning. Eggs are particularly good at filling us up, as well as being rich in nutrients, providing B vitamins, selenium, vitamin D and omega-3. Although avocados are quite high in fat, about 80% of this is unsaturated, which is better for your heart health. They also contain vitamins B6 and E, potassium and copper. Smoked ham is salty, but using chives and lemon juice for a flavour boost means you won’t need to add any extra salt. How our recipe compares with a Sausage & Egg McMuffin: 430kcal 24g fat 8.5g saturates 1.9g salt

1g
347
15g
3g
10g
78g
23

Pumpkin & bean soup with orange gremolata

Heat the olive oil in a large saucepan over a medium heat. Add the onion and cook, stirring, for 5 min or until soft. Add the pumpkin, sweet potatoes, stock and nutmeg and bring to the boil. Reduce the heat to low and simmer for 20 min or until the veg are very tender. Add the beans and stir well, then blend the soup with a stick blender or in a food processor until smooth. While the soup is simmering, heat the grill to high and line a baking tray with baking paper. Put the bread on the tray and grill for 1–2 min on each side. Scatter one side with both cheeses and grill until the cheese melts and bubbles. Toss all the gremolata ingredients together in a small bowl. Divide the pumpkin soup among 4 bowls, scatter with the gremolata and serve with the cheese toasts. TO FREEZE Make the recipe up to the end of step 2, cool and freeze. When ready to serve, thaw and reheat until piping hot. Finish the recipe from step 3.

9
25
12
2
11
15
11

Swap bread for six low-carb sandwich ideas

Fancy a change from the usual bread sandwiches? Try our six low-carb alternatives With a few swaps, you can get the best of both worlds: a hand-held eating vessel that’s also a low-carb bread alternative. The best thing about sandwiches is they create a base for a variety of fillings and, unlike a salad, you get a taste of all the ingredients in every single bite. Whether you prefer a classic sandwich, a wrap or an open-faced sandwich, we’ve got a low-carb bread swap to match. They’re lower in carbs and calories and can help boost your five-a-day. The calorie count for 2 slices of white bread is 170kcal; for 2 slices of wholemeal bread it’s 156kcal. Check out the calorie count for these substitutes in the recipe suggestions below. Portobello bun Most closely related to the hamburger bun, the portobello bun works wonderfully for burgers because of the mushroom’s rounded shape and slightly hollowed center. Simply grill the mushroom caps until they’ve reached your preferred tenderness and serve with a minced chicken burger. Per 2 Portobello mushrooms (grilled): 21kcal portabella-mushroom-caprese-burgers Rice paper wrap Rice paper is super simple to prepare. Most brands just require a quick soak in warm water and – voilà– you have a moist, pliable rice wrapper. It’s perfect for wrapping around fresh herbs – think mint, basil and coriander – and crunchy vegetables such as carrot and cucumber. Dip them in a peanut sauce or another sauce that works well with your filling. Per 1 sheet (small): 20kal; (medium) 30-40kcal mang-thai-surprise-wrap Cucumber wrap Use a vegetable peeler to slice the cucumber thinly lengthwise. Place your favourite filling inside, roll it up and secure with a toothpick. The good thing about using cucumber as a wrap is that it doesn’t have a strong taste so you can be inventive with your fillings without worrying about clashing flavours. Per 1 cucumber strip: about 2kcal cucumberfetarolls Bell pepper boats Served raw or slightly charred, bell pepper boats are a wonderful base for open-faced sandwiches. The pepper adds a bright burst of flavour and its meaty texture can stand up to heavier fillings like chicken salad. Per 1/2 red pepper (no oil): 26kcal peppers Aubergine roll ups Perhaps the meatiest of the bunch, aubergine rolls are wonderful grilled, sliced and topped with goat’s cheese and olive tapenade. Since aubergines are so filling they’re perfect served as a meat-free Monday supper. Per 1 aubergine strip (no oil): about 3kcal marinated-feta-yogurt-and-aubergine-rolls-470x540 Leafy wraps And last but not least, the mother of all vegetable wraps: the lettuce wrap. Lettuce wraps are, perhaps, the most versatile of them all but do consider branching out to different leaves (pun intended). Think kale, cabbage or chard for extra nutritious wraps. Per 1 lettuce leaf: about 3kcal 108011_duigan-lettuce

4mg
22
1g
5g
1g
1g
1g
2mg
12g
1g
1g
2g
3g

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Bean & feta salad

Put all the salad ingredients, except the feta, in a large bowl. Toss to combine. Make a dressing by whisking together the oil and lemon juice in a small bowl, then pour over the salad and toss to coat. Serve the salad topped with the feta.

12mg
25g
4g
1g
3g
2g
1g
5mg
12g
1g
3g
1g
500g

Vegetable spaghetti

Cook the pasta in a large pan of water according to the pack instructions. Drain, then return to the pan. Meanwhile, spray a large non-stick frying pan with oil and set over a medium heat. Stir-fry the peppers for a few min until browned. Add the tomatoes, peas and broccoli and simmer for 5 min. Add the vegetable mixture to the pasta with the lemon zest, rocket and cheese and mix. Season with ground black pepper, then serve in 4 bowls.

25mg
120g
2g
1g
1g
1g
1g
15mg
12g
1g
1g
1g
170g

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