Tag Archives: folate

African-Spiced Peach and Pomegranate Chicken

I am stuck in not-so-sunny Cardiff so I thought I would make a summery spiced salad to cheer me up! Using North African flavours, this light and easy meal can be used as a lunch and a tea, and provides a load of vitamins and minerals for health.

INGREDIENTS:

  • 3 chicken thighs
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 2 tbsp pomegranate seeds
  • 2 peaches, quartered
  • 1 courgette, stripped
  • 3 Brazil nuts, chopped
  • 1 tsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Mix the spices together and put half on the chicken thighs and cook for 10 minutes.
  3. Meanwhile, add the remaining spices to the peaches and add to the oven after the 10 minutes is over. The peaches and chicken thighs should now take a further 20minutes to cook.
  4. When they are nearly done, heat the olive oil in a pan on a medium-high heat. Add the courgette strips and cook until slightly browned.
  5. Plate up the courgette, peaches and chicken thighs, and top with the pomegranate seeds and Brazil nuts.
  6. Enjoy!

NUTRITION:

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Chicken – a good 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.

Peaches – High in vitamin A for vision, and C for antioxidant and immune function.

Brazil nuts – One of the best sources of selenium which has a massive role in the immune system and in thyroid hormone function.

Pomegranate seeds – Considered a superfood, pomegranate is high in vitamin C for immune function, folate for DNA synthesis, and potassium for fluid balance.

Courgette – High in vitamin A for vision, fibre for digestion, and magnesium for chemical reactions in the body and immune function.

Moroccan Chicken and Date Couscous

A fragrant tea or easy pack up lunch, this Moroccan style chicken uses dates to give it a sweet kick and is super high in protein!

INGREDIENTS:

  • 40g couscous
  • 1 brown onion, chopped
  • 2 chicken thighs
  • 5 dates
  • 1 clove garlic, diced
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 120ml boiling water or chicken stock
  • 1 tsp olive oil
  • Bunch of parsley, to top
  • METHOD:
    1. Preheat the oven to 220/8.
      Heat the olive oil on a medium-high heat and brown the chicken thighs for 4-5 minutes, or until crispy.
      Remove and add to a roasting tin, along with the dry couscous.
      In the same pan that has just cooked the chicken, reduce the heat and soften the onion and garlic for 5minutes.
      Add the dates, cumin, cinnamon and stock to the onion mix, and bring to the boil.
      Mix the dates and stock to the dried couscous and chicken in the roasting tin, and cover with tin foil.
      Bake for 25- 30 minutes.
      Serve with parsley and enjoy!

    NUTRITION:

    Chicken – a good 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.

    Couscous – high in protein (5g per portion) and providing a good base for this dish.

    Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

    Dates – a good source of carbohydrate and high in calcium for bone strength.

    Goats Cheese, Butternut Squash and Caramelised Onion Pizza Naans

    INGREDIENTS:

    • 2 plain naan breads
    • 1/2 cooked butternut squash, cut into cubes
    • 60g soft goats cheese
    • 2 red onions, sliced
    • 1 tbsp balsamic vinegar
    • 1 tsp olive oil
    • 5 tbsp tomato paste

    METHOD:

    1. Preheat the oven to 220/8
    2. Heat the olive oil in a pan on a low heat and add the onion. Cook for around 10minutes, until softened and then add the balsamic vinegar and cook for a further 10minutes.
    3. Top the naan with the tomato paste, then the squash, goats cheese and balsamic vinegar.
    4. Cook for 10minutes in the oven, or until the cheese has melted and gone slightly crispy.
    5. Enjoy!

    NUTRITION:

    Screen Shot 2018-07-22 at 10.27.00.png

    Butternut 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.

    Goats cheese – even though it has a relatively high fat content, cheese is high in calcium for bone strength and stability.

    Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

    Prawn Pesto Pasta

    Tasty, tasty, tasty… and providing a whopping 3 OF YOUR 5 A DAY, a solid 32 grams of protein, and plenty of vitamins and minerals to improve your health.

    Serves 1

    INGREDIENTS:

    • 75g wholewheat spaghetti
    • 6 cherry tomatoes, halved
    • 5 spears of asparagus
    • 70g frozen peas
    • 1 tbsp basil pesto
    • 2 tbsp fat-free creme fraiche
    • 60g king prawns
    • 1 clove garlic, minced
    • 1 tsp olive oil

    METHOD:

    1. Boil water in a pan and add the pasta, set a timer for 10 minutes – with 4 minutes to go, you will need to add the asparagus tips and the frozen peas.
    2. Meanwhile, heat the olive oil in a pan, add the tomatoes and prawns (you can use either cooked or raw prawns – if cooking from raw just make sure they are pink all the way through when fully cooked) and heat for 3-4 minutes.
    3. Add the garlic to the prawn pan and cook for a further 2 minutes. Remove from heat.
    4. Drain the pasta, asparagus and peas.
    5. Arrange the asparagus on a plate.
    6. Mix in the pesto and creme fraiche into the pasta and peas, and serve on the asparagus. Top with the garlic prawns and tomatoes.
    7. Enjoy!

    NUTRITION:

    Screen Shot 2018-06-15 at 21.46.29.png

    Prawns – high in protein for muscle repair and growth, and low in fat.

    Wholewheat pasta – high in starchy carbs for energy which will keep you going, and fibre to improve digestion.

    Asparagus – high in vitamin A for vision, vitamin B6 for energy release, 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.

    Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

    Creme Fraiche – no fat (as fat-free version is bought), and high in calcium for bone strength.

     

    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

    Screen Shot 2018-05-13 at 13.54.07.png

    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):

    Screen Shot 2018-04-22 at 13.54.34.png

    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:

    Screen Shot 2018-04-19 at 23.02.38.png

    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

    Screen Shot 2018-04-13 at 12.51.56.png

    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.