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knowing your onions
Category: Nutrition basics
February 20, 2015
October 7, 2015
A guide to healthy eating out and takeaways
June 22, 2014
April 13, 2015
March 30, 2014
June 21, 2014
A great way to get into healthy, sustainable dietary habits is to get a good bank of ‘go to’ recipes for each meal.
Puddings and treats
Dietary restrictions may be for a whole host of reasons, from religious, ethical or personal ones to medical requirements. Although I personally enjoy a balanced diet without restrictions, I don’t want people who do have specific requirements to miss out on any of the fun!
This section really incorporates all of my recipes, across every meal of the day. Because who doesn’t love guilt-free eating?
Unless you have a super-human willpower, it is not possible to never have sweets, cakes, biscuits or chocolate again. Healthy eating is not about defying yourself treats for ever more, it’s about getting the balance.
Vegans do not consume any animal products; instead, their diet focuses on plant-based foods. They typically consume lots of fruits, vegetables, grains and nuts.
This includes celery stalks, leaves, seeds and the root called celeriac. You can find celery in celery salt, salads, some meat products, soups and stock cubes.
Crabs, lobster, prawns and scampi are crustaceans. Shrimp paste, often used in Thai and south-east Asian curries or salads, is an ingredient to look out for.
Eggs are often found in cakes, some meat products, mayonnaise, mousses, pasta, quiche, sauces and pastries or foods brushed or glazed with egg.
You will find this in some fish sauces, pizzas, relishes, salad dressings, stock cubes and Worcestershire sauce.
Gluten is a protein found in wheat, barley and rye. If you follow a gluten-free diet, you may also need to be careful of other foods that are contaminated with gluten during processing, such as oats.
Milk is a common ingredient in butter, cheese, cream, milk powders and yoghurt. It can also be found in foods brushed or glazed with milk, and in powdered soups and sauces.
These include mussels, land snails, squid and whelks but can also be found in oyster sauce or as an ingredient in fish stews.
Liquid mustard, mustard powder and mustard seeds fall into this category. This ingredient can also be found in breads, curries, marinades, meat products, salad dressings, sauces and soups.
ot to be mistaken with peanuts (which are actually a legume and grow underground), this ingredient refers to nuts which grow on trees, like cashew nuts, almonds and hazelnuts. You can find nuts in breads, biscuits, crackers, desserts, nut powders (often used in Asian curries), stir-fried dishes, ice cream, marzipan (almond paste), nut oils and sauces.
Peanuts are actually a legume and grow underground, which is why it’s sometimes called a groundnut. Peanuts are often used as an ingredient in biscuits, cakes, curries, desserts, sauces (such as satay sauce), as well as in groundnut oil and peanut flour.
These seeds can often be found in bread (sprinkled on hamburger buns for example), breadsticks, houmous, sesame oil and tahini. They are sometimes toasted and used in salads.
Often found in bean curd, edamame beans, miso paste, textured soya protein, soya flour or tofu, soya is a staple ingredient in oriental food. It can also be found in desserts, ice cream, meat products, sauces and vegetarian products.
Fruit and Veg
The Eatwell Plate