Tag Archives: Vitamin B5

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.

 

Mackerel Tacos

This dish is super cheap, can be made in a microwave, and provides you with omega-3 fatty acids.

Serves 2

INGREDIENTS:

  • 1 tin of mackerel (I used Tesco in spicy tomato sauce)
  • 2 large wraps
  • 1 pepper, chopped
  • 1 avocado, mashed
  • 1 tin sweetcorn
  • Handful of cherry tomatoes

METHOD:

  1. Put tinned mackerel in microwaveable bowl and heat for 2-3minutes, taking out and turning over every minutes.
  2. Repeat with the sweetcorn until hot.
  3. Put wraps in a deep microwaveable dish and make into taco shapes, they should stay like this if the dish is deep enough, and heat for 2 minutes.
  4. Make up the tacos, serve with coleslaw or salsa if wanted.
  5. Enjoy!

NUTRITION

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Mackerel – High in omega-3 unsaturated fatty acids, which are essential as the body cannot reproduce them, and proteins.

Wraps – A thin carbohydrate base, super yummy and full of fibre for digestion and high satiety levels if wholemeal.

Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

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

Mexican Bean Burritos

INGREDIENTS:

  • 2 tbsp salsa
  • 1 can (400g) kidney beans, drained
  • 1 can (400g) black beans, drained
  • 100g wholemeal rice
  • 350ml boiling water
  • 1 tbsp cumin
  • 1 can sweetcorn, drained
  • Wholemeal wraps (or see homemade wrap recipe at bottom)

METHOD:

  1. Rinse the rice through a sieve until the water runs clear.
  2. Boil rice with water for 15minutes covered.
  3. Mix in salsa and cumin and heat for a further 2minutes.
  4. Add the beans and sweetcorn, and heat for 5minutes or until the beans are fully cooked through.
  5. Serve with wraps and any spare salsa/ guac.
  6. Enjoy!

NUTRITION

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Beans – Both black and kidney beans are an important source of plant-based protein, providing over 30g per portion. They are also high in dietary fibre for digestion. Kidney beans are a good source of iron for oxygen transport, and they contain loads of antioxidants.

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

Cumin – Surprisingly, cumin is high in fibre for digestion and iron for oxygen transport.

Salsa – primarily made of tomatoes, which are massively high in vitamin C for protein and neurotransmitter synthesis; they also have functions in detoxification and as antioxidants. They also give you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Wraps and rice, if wholemeal,  provide dietary fibre for digestion.

HOMEMADE WRAP RECIPE

Makes 1 large/ 2 small wraps

INGREDIENTS:

  • 50g flour (and more for dusting)
  • 150ml warm water
  • 1 tsp olive oil

METHOD

  1. Put flour in a bowl and make a well in the middle.
  2. Add the water a bit at a time, and the oil, and fold the flour in slowly until a dough has formed.
  3. Heat a little oil in a pan, meanwhile knead for 5minutes.
  4. Roll out the dough to make a thin wrap, and fry until brown spots have formed, turning halfway through.

NUTRITION

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For one large wrap (half if making small ones)