26 Jan 2025

Cauliflower cheese tart

by | posted in: Balance diet, Diet and Nutrition, Healthy Eating, recipes | 0

Cauliflower Cheese: Comfort Food as part of a Balanced Diet

Who says comfort food can’t be part of a healthy lifestyle? Cauliflower cheese is a classic dish that I absolutely love, but it’s often viewed as an indulgence rather than a balanced meal. However, with a little thought and the right pairings, it can absolutely have a place in your diet.

The key to enjoying this dish while supporting your health goals lies in creating a balanced plate. A balanced plate includes a mix of carbohydrates, proteins, healthy fats, and plenty of vegetables for fibre, vitamins, and minerals. While my cauliflower cheese tart offers protein and fat from the cheese sauce and fibre from the cauliflower, it’s a bit lacking when it comes to variety. That’s where your sides come in!

Pair your cauliflower cheese with a vibrant selection of side vegetables or a fresh salad. Think roasted carrots, steamed green beans, crispy kale, or a crisp leafy salad with a zingy lemon dressing. This not only boosts the meal’s nutritional value but also creates a plate that’s colorful, filling, and satisfying. and it will help you towards your 30 a week!

Balance is all about enjoying the foods you love without sacrificing your health goals. It’s not about restrictions but more about making choices that nourish both your body and your soul. Cauliflower cheese tart may feel indulgent, but when combined with plenty of fresh vegetables, it becomes part of a meal that’s as nutritious as it is delicious.

Ready to try it yourself? My cauliflower cheese recipe is simple, comforting, and packed with flavour—scroll down to discover how to make it! Don’t forget to load up your plate with veggies to turn this classic dish into a healthy, balanced meal.

My cauliflower cheese tart recipe
26 Apr 2024

Edamame Bean Salad

by | posted in: Diet and Nutrition, Healthy Eating, Healthy Eating Blog, recipes, Uncategorized | 0
Tuna salad with edamame beans

This recipe for edamame bean is a firm favourite in my household. Packed with polyphenols it’s brilliant for your gut and, of course, it tastes great too. I often use it as a side dish to a main meal, or I just add it as a salad topper. For a special treat serve with seared tuna or salmon. It gets even better after a few days so it’s the perfect fridge stand-by.

Ingredients

  • Edamame Salad:
  • 2 cups frozen edamame, thawed
  • 1 cup snap peas, sliced
  • 2 tablespoons fresh coriander
  • 2 teaspoons sesame seeds or mixed seeds
  • Ginger Sesame Dressing:
  • 1 tablespoon sesame oil
  • 1 tablespoon lime juice
  • 1 tablespoon soy sauce, or tamari
  • 1 tablespoon honey
  • 1/2” inch fresh ginger, grated
  • 2 cloves of garlic, peeled and chopped
  • Fresh coriander

Method

In a small bowl or jar, add dressing ingredients, whisk together until combined and set aside.

In a large bowl, combine the edamame, snap peas and coriander

Drizzle the salad with the dressing and toss again to ensure everything is well coated.

Taste the salad, season with additional sea salt and pepper to taste and sprinkle with sesame seeds to serve.

The salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.

16 Apr 2024

Spicy Butterbean Stew

by | posted in: Diet and Nutrition, Healthy Eating, Plant Based, recipes, Uncategorized | 0
A bowl of spicy white bean stew

This is a hearty and comforting butter bean stew that can either be served it’s own or as an accompaniment for fish – it would be delicious served with pan-fried hake. I had mine with some feta cheese because I was being lazy! It’s a recipe that I’ve adapted from Bold Bean Co. It’s packed with protein rich beans and fibre and feel free to add different vegetables.

Ingredients

  • 1 onion, chopped
  • Extra virgin olive oil
  • 4 cloves of garlic
  • 1 tsp smoked paprika
  • 1 jar of Bold Beans Co butterbeans
  • 1 tablespoon Gochujang Red Pepper Paste
  • 1 red pepper, chopped
  • 1 fennel bulb, sliced
  • 1 500g pack passatta
  • 200ml vegetable stock
  • 1 tbsp creme fraiche (optional)
  • 1 tbsp chopped coriander (optional)

Method

Add a splash of extra virgin olive oil to a pan and stir in the onions. Cook for a couple of minutes then add the garlic and cook for a further 5 minutes until soft.

Once the onions and garlic have cooked down add the sliced fennel and the red pepper and cook for a further couple of minutes, then add the smoked paprika and the red pepper paste. When the fennel and red peppers have softened add the passatta and vegetable stock

Cook until it has reduced down and the tomato sauce has thickened. Finish of with the creme fraiche and herbs.

Notes

To increase the amount of veg in this Spicy Butter Bean Stew you could consider adding finely chopped celery or carrot when you are sweating down the onions. You could also add different coloured peppers.