Tag Archives: phosphorous

Sausage and Courgette Omelette

INGREDIENTS:

  • 4 reduced-fat sausages
  • 4 eggs
  • 1 courgette
  • 2 onions, chopped
  • 1 garlic clove, crushed
  • 1 tsp olive oil

METHODS:

  1. Heat olive oil in pan on a medium heat.
  2. Add onions and heat until soft.
  3. Remove onions from pan and add sausages, cook for 10 minutes.
  4. Add the cooked onions, garlic and courgette and cook for a further 5 minutes.
  5. Add the eggs and cook for until hard and white.

NUTRITION

Screen Shot 2018-04-28 at 19.05.56.png

Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Sausage Pasta Bake

CHEAP, CHEAP AND CHEAP, this meal can be made in bulk or served as a main at a dinner party, with its crispy crust giving it an extra oomph!

Serves 1

INGREDIENTS

  • 75g wholemeal dried pasta, cooked in boiling water
  • 200g canned chopped tomatoes
  • 1 onion, chopped
  • 1 clove garlic, diced
  • 80g frozen peas
  • 2 reduced-fat pork sausages (or vegetarian alternative)
  • 30g 30% lighter cheddar
  • 1 tbsp wholemeal breadcrumbs
  • 1 tsp dried oregano
  • 1 tsp olive oil

METHOD

  1. Preheat oven to 220/8.
  2. Put sausages in oven for 15minutes, or until cooked through.
  3. Meanwhile, heat the olive oil in a pan on a medium heat. Add the onion and cook until soft.
  4. Add the garlic to the pan and cook for a further 1-2minutes.
  5. Add the chopped tomatoes and frozen peas to heat through.
  6. Once sausages are done, chop into pieces and add them, and the cooked pasta, to the sauce and mix.
  7. Put in a oven-proof dish.
  8. Mix the breadcrumbs, cheese and oregano, and top the pasta mix.
  9. Cook for 10-15minutes, or until the cheese has melted on top and the breadcrumbs are browned.
  10. Enjoy!

NUTRITION

Screen Shot 2018-04-27 at 12.43.55.png

Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!

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.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

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

Tofu Cashew Sweet Potato Curry

Providing 2 of your 5 a day, this vegan recipe is high in protein and SUPER DELICIOUS.

Serves 2

INGREDIENTS

  • 240g plain tofu, cut into 2cm chunks
  • 450g sweet potato
  • 25g plain cashew nuts
  • 150g broccoli
  • 2 onions
  • 1 clove garlic, minced
  • 1/2 tsp mushed ginger
  • 150g fat free plain yoghurt (or alternative)
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp mild chilli powder
  • 2 tsp olive oil
  • 400ml of boiling water

METHOD

  1. Partially dry the tofu chunks by putting in kitchen roll and placing a heavy object (like a frying pan) on the top. Meanwhile, heat 1 tsp of olive oil in a pan.
  2. When the oil is hot, add the tofu and cook for 5-10minutes or until the tofu is browned on the outside. Set aside.
  3. Heat the remaining oil in a pan and cook the onions until soft (for around 5 minutes) on a medium heat.
  4. Add the garlic, ginger, turmeric, cumin and chilli powder and cook for a furthur 2-3 minutes.
  5. Add the water and sweet potato and bring to the boil.
  6. Reduce to a simmer and cover for 10-15 minutes.
  7. Add the broccoli and cook for a further 5 minutes until tender.
  8. Take off the heat and stir through the yoghurt and chopped cashew nuts.
  9. Season and serve.

NUTRITION

Screen Shot 2018-04-19 at 13.32.49.png

Tofu – Providing nearly 20g of protein per portion, these soya bean based chunks of goodness are also high in phosphorous for growth and repair of tissues, and are much lower in salt and fat than most meat-based alternatives.

Cashew nuts – Nuts are an AMAZING source of unsaturated fats (the healthier ones) and also provide protein and minerals like zinc for enzyme and immune function, and selenium which makes antioxidants.

Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.