Tag Archives: Vitamin B6

Smoked Haddock Curry

Fish curry? Yes please… this easy spiced dish uses coconut milk instead of regular milk or cream to make it dairy free but still creamy and delicious!

INGREDIENTS:

  • 1 can reduced-fat coconut milk
  • 2 smoked haddock fillets
  • 2 cans sweetcorn
  • 1 tsp curry powder
  • 1/2 tsp turmeric
  • 1/2 tsp mustard seeds
  • 1 tsp olive oil
  • 1 clove garlic, diced
  • 1 tsp grated ginger
  • 1 onion, chopped
  • 120g raw white or brown rice

METHOD:

  1. Heat the olive oil in a pan on a medium heat, add the onion, curry powder, turmeric, mustard seeds, garlic and ginger. Sauté for 4minutes, until the onions are soft.
  2. Add the coconut milk and sweetcorn to the pan and bring to a simmer.
  3. Add the smoked haddock and simmer for 15 minutes until it can be flaked.
  4. Meanwhile, add boiling water to a pan and add the rice as per pack instructions.
  5. Serve and season.
  6. Enjoy!

NUTRITION:

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Coconut milk – A good non-dairy alternative to make this curry creamy and delicious!

Smoked haddock – High in protein and low in calories, haddock is also a good source of pantothenic acid for fat synthesis, B6 and B12 for energy release and nutrient metabolism.

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

Rice – High in carbohydrates and fibre (if brown is selected) for digestion.

Leftovers Beef Orange Stir Fry

Quick and easy, this beef orange stir fry uses all my leftover vegetables to provide you with 5 OF YOUR 5-A-DAY!

INGREDIENTS:

  • Handful Spinach
  • 140g lean stir fry beef
  • 1 carrot, sliced finely
  • 80g sweetcorn
  • 1 onion, chopped
  • 1 garlic clove, diced
  • 1 tsp ginger, grated
  • 1 tbsp reduced-salt soy sauce
  • 1 tsp honey
  • 1 1/2 tbsp rice vinegar
  • 1 orange, half juiced and half in segments
  • 1 tsp olive oil
  • Noodles, cooked

METHOD:

  1. Heat the olive oil in a pan on a medium heat and add the onion and carrot; sauté for 5 minutes. Add the garlic clove and cook for a further 2 minutes.
  2. Add the stir fry beef strips and turn up the heat until browned. Reduce the heat to medium and cook for 3-4 minutes.
  3. Add the orange segments, sweetcorn and noodles, cooking for a further 2 minutes.
  4. Add the soy sauce, ginger, rice vinegar, honey, and orange juice. Combine and cook until heated through.
  5. Serve and enjoy!

NUTRITION: Screen Shot 2018-09-16 at 10.37.32.png

Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

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

Orange – Concentrated in vitamin C for immune and antioxidant function; oranges are also high in fibre for digestion and potassium for fluid balance and electrolytes.

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

Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

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

Noodles – high in carbohydrate to give you loads of energy to get you through your day!

3 Courses of Chocolate

HAPPY INTERNATIONAL CHOCOLATE DAY!!! To celebrate, I have created 3 courses of chocolate – all healthy recipes which provide numerous vitamins and minerals: spinach and pear salad with a chocolate vinaigrette for starter; steak with a chocolate and coffee sauce for main; and chocolate fruit pudding for dessert. I use 85% dark chocolate in all the recipes, which is high in antioxidants and minerals such as copper for iron metabolism and blood clots; and manganese for bone health and reducing inflammation. Enjoy!

Starter: Spinach and Pear Salad with Chocolate Vinaigrette

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INGREDIENTS:

  • 1 pear
  • handful of spinach
  • 10g 85% dark chocolate
  • 2 tbsp balsamic vinegar
  • 3 slices parma ham
  • 1 tsp honey

METHOD:

  1. Melt the chocolate in the microwave for 30s-1min, stirring frequently.
  2. Add the balsamic vinegar and honey, season, and whisk to create the vinaigrette.
  3. Arrange the spinach, pear and pancetta on a plate, and cover in dressing.
  4. Serve and enjoy!

NUTRITION:

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Pear – High in vitamin C for immune and antioxidant function, K for cell signalling, and potassium for fluid balance and electrolytes.

Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

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

Main: Steak with Chocolate and Coffee Sauce

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INGREDIENTS:

  • 140g (1 average) lean trimmed steak
  • 1 medium potato, cut into wedges
  • 2 tsp olive oil
  • 1 small onion
  • 1 garlic clove, diced
  • 2 slices parma ham
  • 50ml white wine
  • 50ml fat free creme fraiche
  • 2 tbsp coffee (I used 1 tsp instant made up with water)
  • 1 tsp thyme
  • 1 tsp pink peppercorns
  • 10g 85% dark chocolate

NUTRITION:Screen Shot 2018-09-13 at 09.29.56.png

Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

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

Creme fraiche – contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

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

Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

METHOD:

  1. Preheat the oven to 220/ 6.
  2. Mix 1 tsp of olive oil with the potato wedges and season. Bake for 40minutes.
  3. Meanwhile, heat 1 tsp olive oil in a pan on a medium heat and sauté the onion until caramelised for 5minutes. Blitz in a blender with the white wine into a paste.
  4. Add the steak to the pan and fry on each side for 2 minutes on a high heat. Remove from the pan.
  5. Add the parma ham and fry until just crisping, then add the onion paste and heat through for a further 2 minutes.
  6. Return the beef to the pan along with the creme fraiche and peppercorns and cook until bubbling, then add the coffee, chocolate and thyme until simmering.
  7. Serve with spinach and the potato wedges.
  8. Enjoy!

Dessert: Chocolate Blueberry Pudding

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INGREDIENTS:

  • 150ml fat free greek yoghurt
  • 1 tsp cocoa powder
  • 60g blueberry
  • half a banana
  • 1 tso 85% dark chocolate, grated
  • honey (optional, to make sweeter)

METHOD:

  1. Mix half the greek yoghurt with the cocoa powder.
  2. Serve in a tall glass tumbler, layering the cocoa yoghurt, fruit, and plain yoghurt.
  3. Top with chocolate shavings and a mint leaf.
  4. Enjoy!

NUTRITION:Screen Shot 2018-09-13 at 09.31.43.png

Yoghurt – contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

Blueberries – Containing iron for oxygen transfer, phosphorus for bone structure, and magnesium for nerve transmission and DNA replication.

Banana – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!

Pesto Pork with Italian Couscous

Looking for something quick? High protein? Spiced? Delicious? This is the perfect meal – packing in two of your 5-a-day, as well as plenty of protein, this will satisfy your cravings and keep you fuller for longer!

INGREDIENTS:

  • Pork chop
  • 1 tbsp reduced-fat pesto
  • 30g dried couscous
  • 150ml water or vegetable stock
  • 1 tsp oregano
  • 1 tsp basil
  • 1 red onion, quartered
  • 1 red pepper, chopped
  • 1 tsp olive oil

METHOD:

  1. Preheat the oven to 220/7.
  2. Cover the pesto on the pork chop
  3. Add the onion and pepper to a baking tray and mix in olive oil, half the spices, and seasoning. Make space in the middle to place the pork chop, facing pesto side up. Bake for 20 minutes.
  4. Meanwhile, add the remaining spices to the couscous and cover with the boiling water/ stock and leave for 5 minutes so the couscous can absorb the water.
  5. After the pork has been baking for 20minutes, remove the chop from the tray and mix the couscous with the vegetables. Make a well in the middle and add the chop again, baking for a further 10minutes.
  6. Serve and enjoy!

NUTRITION:

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

Couscous – high in protein 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.

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

Lighter Swedish Meatballs

Bring them Ikea meatballs home with you with this easy, healthier version! Using yoghurt instead of the double cream which is normally used, and lean mincemeat, this recipe reduces the fat content significantly from regular versions whilst still tasting AMAZING.

Serves 4

INGREDIENTS:

  • 250g pork mince
  • 250g 5% fat beef mince
  • 4 tbsp fat free greek yoghurt
  • 2 tsp dijon mustard
  • 4 tbsp Hendersons relish or Worcestershire sauce
  • 600ml beef stock
  • 2 tsp dried dill
  • 1 brown onion, finely chopped
  • 1 egg, whisked
  • 30g breadcrumbs
  • 1 tsp olive oil
  • 1 tbsp cornstarch
  • 800g cooked wholewheat fusilli pasta, to serve

METHOD:

  1. Combine the meat, onion, egg, breadcrumbs and dill in a large bowl and shape into balls – there should be 16.
  2. Heat the olive oil in a pan on a high heat and add the meatballs to brown. TIP: limit the turning of the meatball so that they do not fall apart. When no pink meat can be seen, remove from the pan.
  3. Mix the cornstarch in a bowl with 1-2 tbsp of cold water or until a thick consistency has been formed.
  4. Add 200ml of the stock to the pan used for the meatballs and simmer; slowly whisk the cornstarch mix into the stock, creating a thick gravy. Whisk the remainder of the stock in and add the browned meatballs, reducing to a medium heat. Cook for 15minutes or until the meatballs are brown inside.
  5. Whisk in the mustard, Henderson’s relish and yoghurt and heat for a further 2 minutes – this may alter the consistency of the sauce so cook until preferred thickness.
  6. Serve with pasta.
  7. Enjoy!

NUTRITION:

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Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

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

Yoghurt – Contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

Wholewheat 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!

Peppery Tuna Pasta bake

Providing 3 of your 5 a day, and so many vitamins like A, B3, B6, C and minerals like selenium, phosphorus, folate, potassium and calcium, this dish is perfect for a super healthy dinner!

Serves 2

INGREDIENTS:

  • 2 cans tuna in brine, drained
  • 160g wholewheat dried pasta
  • 1 can chopped tomatoes
  • 1 green pepper, chopped
  • 1 yellow pepper, chopped
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 sprig fresh parsley
  • 2 onions, chopped
  • 2 cloves of garlic, diced
  • 1 tsp olive oil
  • 60g 30% fat lighter cheddar, grated

METHOD:

  1. Preheat the oven to 220/8.
  2. Boil some water in a pan and cook the pasta as per packet instructions.
  3. Meanwhile, heat the olive oil in a pan on a medium heat and sauté the onion for 2-3minutes until nearly softened.
  4. Add the garlic and the pepper to the pan and cook for a further 2 minutes.
  5. Add the chopped tomatoes, herbs, tuna and cooked pasta, and heat through.
  6. Move the pasta mix to a heatproof dish and top with cheese.
  7. Cook until the cheese has melted and is browning, top with parsley, and then serve.
  8. Enjoy!

NUTRITION:

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Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.

Wholewheat 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!

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

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

Tuna Sweet Potato Jackets

Tuna and sweet potato? Although an odd combo, it is delicious! This easy-to-make tea only needs the sweet potato to be bake and the tuna ‘mayo’ to be made and voilà! Yummy tea…

Serves 2

INGREDIENTS:

  • 1 large sweet potato, halved
  • 2 cans tuna in brine
  • 4 tbsp fat free greek yoghurt, plus more for topping
  • 1 tsp dijon mustard
  • 2 handfuls of spinach
  • 1/2 red pepper, chopped
  • 1/2 yellow pepper, chopped
  • 1 spring onion, sliced
  • 1 tbsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Pierce the sweet potato halves, and rub with the olive oil and seasoning. Cook for 40minutes.
  3. Meanwhile, drain the tuna cans and combine with the greek yoghurt and mustard.
  4. Make the salad by mixing the pepper, onion and spinach.
  5. Top the cooked sweet potato with tuna and a dollop of greek yoghurt, serve with the salad.
  6. Enjoy!

NUTRITION:

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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.

Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.

Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

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

Greek yoghurt –  this mayo alternative not only makes the tuna taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

Zingy Lemon Mackerel Risotto

Stuck for tea ideas tonight? This refreshing summery recipe is perfect! Easy to make but very impressive, especially if cooking for lots of people (and also super cheap)!

Serves 2

INGREDIENTS:

  • 140g dried risotto rice
  • 1 pint vegetable stock or water
  • 2 white onions, chopped
  • 3 cloves garlic, diced
  • 2 cans mackerel in sunflower oil
  • Juice and zest of 1 lemon
  • 100g frozen peas
  • 150g green beans, chopped
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a frying pan and add the onions, cook until just softened, for around 4 minutes on a medium heat.
  2. Add the garlic and stir for a further 1 minute.
  3. Add the risotto rice, and keep stirring until the edges of the grains are becoming more translucent.
  4. Add a third of the stock, stir, and reduce the heat so it is simmering.
  5. When the first third of the stock has nearly reduced, add the mackerel and the second third of the stock and stir once more.
  6. Add the lemon juice, zest, frozen peas, and green beans with the final third of stock and cook until the stock has reduced and the rice is soft.
  7. Serve with lemon pieces and season.
  8. Enjoy!

NUTRITION:

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Mackerel – High in essential omega-3 and omega-6 fatty acids of which you should be having three times a week, and protein, so is a good choice of fish (and it tastes AMAZING)

Risotto rice – high in carbohydrate to give you loads of energy to get you through your day!

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

Beef-ey Poached Eggs

Yummy yummy yummy… a twist on a shaklaka (of which I will be making soon…) and can be eaten for breakfast, tea or dinner!

Serves 2

INGREDIENTS:

  • 250g 5% fat minced beef
  • 1 can chopped tomatoes
  • 4 eggs
  • 2 onions, chopped
  • 2 cloves garlic, diced
  • 1 tsp olive oil
  • 140g frozen peas

METHOD:

  1. Saute the onions for 3-4minutes on a medium heat until soft.
  2. Add the mince beef and turn to a high heat to brown. Then reduce the heat and cook for a further 5minutes.
  3. Add the garlic and mix for 2 minutes.
  4. Add the canned tomatoes and peas, and mix.
  5. Crack the eggs on top of the beef, cover and cook for 4minutes or until the eggs are cooked as wanted.
  6. Enjoy!

NUTRITION:

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Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

Eggs –  Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

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.

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:

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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.