Tag Archives: folate

Cajun Prawns

Low in calorie, fat and high in protein, this light tea/ lunch provides 4 of your 5 a day with a spicey twist!

INGREDIENTS

  • 150g raw prawns
  • 1 green pepper, chopped
  • 200g cherry tomatoes, halved
  • 1 sweetcorn cob, chopped
  • 2 carrots, chopped
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp mild chilli powder
  • Seasoning
  • 1 tbsp olive oil

METHOD

  1. Preheat the oven to 220/8
  2. Pop the sweetcorn cob pieces in the microwave for 3-4minutes until slightly soft.
  3. Mix the spices and seasoning in a small bowl.
  4. Put the prawns, pepper, tomatoes, sweetcorn cob and carrot pieces and top with the spice mix and olive oil, mix well.
  5. Put in oven and bake for 20minutes.
  6. Enjoy!

NUTRITION

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Prawns – High in protein and low in fat for a lean tasty meat!

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Pepper – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

Carrots – Also high in vitamin A (specifically beta-carotene) for vision and immune function.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

 

Vegan Chickpea Bean Burgers

Is everyone enjoying the sun? These low-calorie vegan burgers are perfect for cooking on a barbecue whilst soaking up all that vitamin D from the sunny days!

Makes 4-6 burgers.

INGREDIENTS

  • 1 can of  chickpeas
  • 1 can of kidney beans
  • Zest of 1 lemon
  • 1/2 tsp paprika
  • 1/2 tsp dried coriander
  • 1/2 tsp cumin
  • 1 bunch of fresh coriander
  • A little water
  • 1 tsp olive oil

METHOD

  1. Combine the chickpeas, kidney beans, lemon zest, dried spices and fresh coriander in a food processor until broken up but still lumpy.
  2. Heat the olive oil in a pan on high heat.
  3. Add a little water if needed, and mould 4-6 patties out of the bean mix.
  4. Fry for 10-15 minutes, or until the outsides are crispy and golden and the insides are hot. Be careful when flipping as this is when the patties are most likely to break.
  5. Serve in breadcakes with salad or with oven chips.
  6. Enjoy!

NUTRITION

Typical serving for one patty (if 4 are made):

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Chickpeas – a plant-based protein source. They are high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.

Kidney beans – Another important source of plant-based protein. They are high in dietary fibre for digestion and are a source of iron for oxygen transport whilst containing loads of antioxidants.

Squash Lentil Dhal

This vegan meal is high in protein and rich in spices which are all complemented by a sweetness from the butternut squash. Any leftovers can also be reheated or eaten cold for a meal the next day!

Serves 2

INGREDIENTS:

  • 150g dried red lentils
  • 400g can chopped tomatoes
  • 600L vegetable stock
  • Half butternut squash, peeled and diced into 2cm cubes
  • 1 onion
  • 1 clove of garlic, diced
  • 1 tsp dried coriander
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp olive oil
  • 1 bunch of fresh coriander

METHOD:

  1. Heat the olive oil in a pan, and cook the onions until soft.
  2. Add the garlic, dried coriander, turmeric and cumin and cook for a further 1 minute.
  3. Add the butternut squash and coat in the spice onion mix.
  4. Add the chopped tomatoes and stock, and bring to the boil.
  5. Simmer for 10-15minutes until the squash is just cooked.
  6. Add the lentils (and any extra water if needed) and simmer for a further 10minutes, until the lentils and squash are tender.
  7. Mix in the fresh coriander and season.
  8. Serve with a sprig of coriander on top.
  9. Enjoy!

NUTRITION:

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Squash – despite the large natural sugar content, squash provides LOADS OF B vitamins, which have functions in energy release in respiration, and is massively high in potassium which maintains fluid and electrolyte balance.

Lentils – providing a whopping 35g of protein per portion, high for a plant-based protein, lentils give an amazing base for this vegan meal. They are also high in fibre for digestion and folate for DNA synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Chicken and Chickpea Protein Curry

This recipe uses chickpeas instead of a carbohydrate base, so is perfect for getting that protein in for muscle production. For a vegetarian alternative, substitute the chicken for rice or naan; or you could swap out one can of chickpeas for the carbohydrates if you think you need more nutrients for energy!

Serves 2

INGREDIENTS

  • 250g chicken breast, diced
  • 2 cans chickpeas, drained
  • 1 large white onion, chopped
  • 1 tsp garlic, chopped
  • 1 tsp ginger, mushed
  • 2 tbsp garam masala
  • 1 tsp turmeric
  • 1 can chopped tomatoes
  • 1 lemon
  • 1 bunch fresh coriander
  • 1 tsp olive oil

METHOD

  1. Heat olive oil in a large pan and add onion, cooking until soft.
  2. Add chicken breast and, whilst stirring, cook for 10-15 minutes or until the chicken is mostly white all the way through.
  3. Add the garlic and ginger and fry for another 2 minutes.
  4. Add garam masala, turmeric, salt and pepper and combine.
  5. Add the tomatoes and chickpeas, and again stir to combine and heat through.
  6. Cover with a lid and turn to a low heat, cook for another 5-10 minutes.
  7. Remove the lid and mix in the coriander and lemon juice until the coriander has wilted.
  8. Enjoy!

NUTRITION

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Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Chickpeas – a plant-based protein source and a brilliant base if wanting a low-carb meal; chickpeas provide 36g of protein in addition to the 55g from the chicken. They are also high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.