Happy new year from the Warrior Dietitian! It's almost school time and the frantic life begins again… This year we would love to hear from you about what meals you struggle with, where do you need some refreshing ideas to make your mealtimes less dull and mundane. In saying that, there is nothing wrong with the mundane if it works in your routine and you are being able provide nutritious meals for your family. There is nothing wrong with nutritious, familiar, repetition. Please let this be your encouragement to get in touch via any of our platforms or via my email. We want to be able to help! EAT MORE PLANTS!That is my food motto for the year and I would like to share some insight and recipes regarding this! Why EAT more plants? Be sure to follow us on socials so you have your finger on the pulse as we will be sharing more more reasons to include plants in you and your family’s diet. Fasolakia Yachni (Stewed Green Beans in Tomato)This first recipe is a Greek favourite of mine… It can be eaten as a side vegetable dish or as a main dish where you add a carb and protein of your choice.
Recipe Credit: Tessa Kiros Serves 6 800g green beans 5 tablespoons olive oil ( you can use less) 1 red onion chopped ( I use a white onion if I don’t have red) 3 garlic cloves chopped ( or as desired) 400g tin chopped tomato 2 tablespoon roughly chopped flat leaf parsley (optional ½ teaspoon ground cinnamon Heat the olive oil in a large non stick pot and sauté the onion until softened Add the garlic, tomato, parsley and 2-3 grinds of pepper and a good amount of salt Simmer, uncovered over a medium heat for about 8 minutes or until the tomatoes are softened. Add the beans and 250ml hot water, scatter the cinnamon over the beans and put the lid on. When it comes to the boil, turn the beans through and put the lid back on and cook until the beans are soft. Approximately 20 minutes, giving an occasional stir so that all the beans get covered in the sauce. Leave, covered for a while to absorb the flavours and serve warm with crumbled feta. Nutritional information per serving Calories 147Kcal Carbohydrate 10g Fat 11g ( varies on how much oil you use) Protein 3g Fibre 4 g
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You have to save this one right now! It's quick, easy, super healthy, and it's yummy enough to serve for guests on a whim with your choice of cracker or crudités. I particularly love this with carrots, celery and cucumber. But if I am having it as a lunch I smear it on a slice of 100% rye bread with lettuce, tomato, and cucumber, or celery. Method:
Nutritional information per serving of 3 Tbs:
153Kcal 11,3g Carb 9g fat 5,7g protein Megan DimitriadesSchool holidays?
Weekend away? Routine is no where to be found! Here are some healthy snack ideas to help keep those eating habits in check when routine is not on our side and you still want to ensure your child, and you, have a balance of protein, carb and fat in your everyday meals and snacks. Grazing is nobody’s friend so even though you don’t have a specific routine let's keep the goal for the holiday period: to have as stable glucose as possible! Here are some ideas and recipes to freshen up your holiday snack artillery. Snack ideas:
Quick Recipe: Grain-Free Chocolate Brownies (Gluten Free) Ingredients 1 cup almond butter ½ cup coconut sugar(brown sugar) 2 tbs milk 2 tbs coconut oil (melted) 2 eggs 1 tsp vanilla extract ½ cup cocoa ¾ cup almond flower ½ tsp baking powder ½ cup chocolate chips (optional) Preheat oven to 180 degress celsius Method Pour all wet ingredients into large mixing bowl Whisk together Add dry ingredients and mix together Bake for 22-25minutes depending on whether you like gooey or well baked 12 servings Nutritional content with chocolate chips 324Kcal 19g Carb 24.3g fat 6,8g protein Nutritional content without chocolate chips 277kCal 13.9g Carbs 21.6g Fat 6.1g Protein * Recipe credit @cocobeanliving Quick Recipe: Tortilla Sausage Rolls Ingredients: 2 tortillas 400-500g sausages (beef, pork or chicken) 1 egg Tsp sesame seeds Method: Lay out tortilla Take sausage meat from casing and lay half out on each tortilla lengthways across Roll the tortilla up and cut into approx. 3cm slices Lay out on a greased baking tray Brush with egg and sprinkle teaspoon of sesame seeds on top Bake in 200 degree celsius oven for 20-25minutes Nutritional info per slices (5 slices per tortilla) 99kcal 3.7g carb 6g fat 4.1g protein Quick Recipe: Yoghurt Bark Ingredients 2 cups plain Greek yoghurt 1 cup strawberries Method Line a baking tray with baking paper Pour 1.5 cups of yoghurt into tray Add ½ cup yoghurt to the food processor with the strawberries Pour strawberry mixture into yoghurt in baking tray and use a spoon to make swirling patterns Cut slices of strawberries on top for decoration Freeze for 4 hours Serves 4 people (Can add honey for additional sweetness but if strawberries are sweet there is no need) Nutritional content per ¼ tray 118Kcal 10.9g carbs 7.5g fat 6,8g protein We're all for easy fixes, especially on those busy days! Here's a "no-fuss" and super yum sausage supper that's perfect for a busy week night, or a relaxed Friday evening meal. Recipe credit to @mykidslickthebowl Nutritional information per serving (serves 6) 447Kcal/ 38g Carbs/ 17g Protein/ 26g Fat (8g Saturated) Ingredients
4 medium apples 2 medium sweet potatoes 3 medium carrots 1 green pepper 1 Tablespoon olive oil 500g pork or beef sausage or 6 sausages 2-3 handfuls baby spinach leaves Salt and pepper 400g canned Chickpeas (optional) Variations Can use butternut instead of carrots or sweet potato Add baby tomatoes if your family enjoys them Leave the skin on the veggies for additional fibre Method Preheat your oven to 200 degrees celsius (400 F). Core the apples and cut into wedges, approx. 1.5-2cm thick. Cut the sweet potatoes into cubes a similar to the apples Pop apple and veggies into a roasting pan and toss with oil (you can season at this stage if you wish, however I often find the pork sausages add lots of flavour during cooking so it might pay to wait) Optional (drain and rinse the canned chick peas, add to the roasting pan and toss with the other vegetables so they are also oiled. Slice the pork sausages in half and add to the roasting pan. Bake at 200 degrees celsius for 35 minutes At 35 minutes give the roasting pan a good stir to free up any stuck veggies and add the spinach leaves Bake for a further 5 minutes (so they start to wilt) Remove from the oven. Season with salt and pepper as needed This recipe has many variations and features in our little family's weekly meal plan often for the simple fact that it is just so nice and easy to cook up, it staves off the hungry wolves and... it is simply delicious! Last night we deiced to make the "chicken-a-la-king" version of this dish. After a long days work, spending time in the kitchen is not always appealing but this takes about 30 minutes to cook up including prep time. In terms of what to dose for carbs, it really depends on the rice serving and how big the portion is. We use the My Fitness Pal app to add in the recipe by entering all of the individual ingredients and then working out how many portions. The app will work out the nutritional information per portion including the carb value for you. It's a handy tool to use. We really recommend it. Ingredients:
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Here's a midweek quicky... You can choose how you would like to serve it, we normally pair this with a bit of sweet potato or butternut mash and a small salad. Otherwise, we make a whole bunch of these and keep them as lunch time snacks for our little warrior. There's really nothing to this recipe and you can literally have everything ready in half an hour! Ingredients:
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We're rolling into March and we decided there is no better time to launch this new section of our website "Warrior Pantry". For our first recipe we thought we'd share something that is quick and easy, and really just perfect for whipping up as an easy Friday night or weekend dinner. The yummy low carb crustless bacon & spinach quiche is super quick and easy and nice and low carb for Harrison. Just a note though, and we are trying to work out our doses (or timing rather) with this still, because of the amount of cheese, the fat content is increased and it creates a similar delayed spike as would be expected from pizza or lasagne. The quiche serves 8 and per serving there is a low 5,4g carbs. Pair your slice of quiche with a fresh garden salad. Super filling and yummy! Ingredients:
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Warrior PantryIf you're looking for yummy recipes and features of our favourite products that have become household names with type 1 diabetes top of mind. Our Type One Warrior DietitianMegan Dimitriades
Registered Dietitian |