Veg-packed meal planners and recipes

Posted on by SBSS

Sweet or savoury, carnivore or vegetarian… our Vavista dietitians have put together meal plan ideas and delicious recipes to help you boost your fruit and veg intake, effortlessly. We should be aiming for 5 portions of fruit and veg per day (ideally no more than 2 of them as fruit) but it can be hard to get those portions in, so we’re here to help with some super nutritious recipes:

 

Veggie-packed chicken fajitas with homemade salsa

Here is an easy recipe for adding tasty veg to your plate. The recipe provides 4 portions of veg per person – almost hitting your 5-a-day quota! The beauty of this recipe is you can add or swap-in any veggies that you like, the more colour the better. You can also add to the condiments; I love thinly sliced mango to add to my fajita! If you’re vegetarian, you can swap the chicken for kidney beans or tofu.

Feeds: 4

Ingredients:

4 small chicken breasts or tofu, diced

1 tbsp olive oil

1/3 red pepper, sliced

1/3 yellow pepper, sliced

1/3 green pepper, sliced

1 fresh beetroot, boiled and peeled, sliced into wedges

1 courgette, cut into semi-circles

1 bunch spring onions, diced

4 large handfuls spinach

1 tsp paprika

2 gloves garlic, crushed

Sprinkling of chilli flakes (to taste)

Handful coriander, chopped

For the salsa:

20 cherry tomatoes, finely chopped

1 small red onion, finely chopped

Juice of 1 lime

Handful coriander, chopped

Chilli flakes or fresh chilli (to taste, if desired)

8 wholemeal tortilla wraps

Natural yoghurt

Method:
  1. Prepare the salsa. Combine all ingredients and amend to taste.
  2. Fajitas must be eaten immediately so make sure you set the table first with the yoghurt and salsa ready.
  3. For the fajita filling: Get the olive oil warming in a big frying pan or wok, medium heat. Add the diced chicken and toss until meat starts to go white all over.
  4. Add peppers, beetroot, courgette, spring onions, paprika, garlic and chilli flakes. Keep tossing and turn up the heat a little so that everything is sizzling.
  5. Warm tortilla wraps in microwave for 1 minute or in a dry frying pan. It’s also good if the plates are warmed.
  6. Once the chicken is cooked through and slightly chargrilled, add the spinach and stir through. Keep the heat on until the spinach has wilted.
  7. Take off the heat, stir in the coriander and serve!

 

Quorn cottage pie with swede topping

One serving of this vegetarian friendly cottage pie provides a whopping 5 portions of vegetables! It’s a great recipe to make in bulk and freeze for the week ahead.

Feeds: 2

Ingredients:

Oil

1 onion, chopped

2 garlic cloves, crushed

2 celery sticks, diced

2 carrots, diced

200g button mushrooms, halved

300g Quorn mince

200g canned chopped tomatoes

2 tbsp tomato paste

2 sprigs fresh thyme

60ml made-up vegetable stock

Dash of soy sauce

Freshly ground black pepper

600g swede, peeled and cubed

2 tbsp chopped parsley

Method:
  1. Preheat the oven to 180°C, Gas Mark 4.
  2. Put oil in pan and place over a low heat. Add the onion, garlic, celery and carrots and cook for 10 minutes until tender. Stir in the mushrooms and cook for 3 minutes. Add the Quorn and cook for 2–3 minutes, stirring occasionally, until browned.
  3. Add the tomatoes, tomato paste, thyme, stock and soy sauce and cook for 10 minutes until the sauce reduces. Season with black pepper.
  4. Meanwhile, cook the swede in a pan of boiling water for 10–15 minutes until tender. Drain well and mash with a potato masher. Season with black pepper then stir in the parsley.
  5. Spoon the Quorn mixture into an ovenproof dish. Cover with the swede, roughing up the top with a fork, and bake in the preheated oven for 15- 20mins. Scatter with a little parsley and serve.

 

Homemade fruit sorbet

This is so easy to make, and there’s no added sugar – so you’ll never want to buy from the shop again! Provides 2 portions of fruit.

Feeds: 1

Ingredients:

2 handfuls of frozen fruit

100g natural or Greek yoghurt

Method:

Blitz the ingredients together and serve immediately!

Now for some meal ideas to help you reach your 5-a-day and almost certainly exceed it, depending on how many of the following you incorporate:

Breakfast

Add a handful of blueberries or raspberries (fresh or frozen) to your breakfast cereal or porridge

Add a handful of spinach or chopped cherry tomatoes into your scrambled eggs

Top your porridge with 4tbsp of blueberries

Fruit + Veg Count = 1

Lunch

Add a handful of rocket or lettuce to your sandwich

Add a handful of chopped cucumber and tomato to a cous-cous salad

Add a handful of peas to a rice salad

Add a side salad to a small jacket potato

Make a grilled chicken salad in a wholemeal tortilla wrap

Plus 1 piece of fruit

Fruit and veg count = 2

Evening Meal

Add a handful of rocket or spinach to sauces, chilli con carne, fajitas

Swap gravy for a homemade tomato sauce using chopped tomatoes

Add a handful of peas to your serving of rice

Grate carrots and/or courgette into soups and sauces for an undetectable veggie-hit!

Make grilled salmon, sitting on sweet potato mash and serve with 3 tbsp of green beans.

Homemade fruit sorbet (see recipe above)

Fruit and veg count = 3+

Snacks

Veg sticks with hummus or salsa

Small pot of fruit salad (about a handful)

250ml fruit smoothie with at least 2 handfuls of fresh or frozen fruit included

Handful of frozen grapes

3-4 dried apricots and with a small handful seeds

Fruit and veg count = 1+ each

There are some great fruit and veg subscription boxes available now, meaning you’re getting fresh, seasonal produce delivered directly to your door.  Check out some of our favourites www.abelandcole.co.uk and www.riverford.co.uk.

 

Hidden health benefits of your Christmas dinner

Posted on by SBSS

Did you know we consume as much as three times our recommended daily calorie intake on Christmas day?  But it’s not all doom and gloom…

Although the traditional Christmas dinner gets a bad rep, it’s actually a pretty healthy meal if we strip it back. We just need to be careful of how much we have.

Sprouts

Your mum was right, don’t ditch the sprouts. They contain more than your daily requirement of vitamin K and plenty of B vitamins such as folate which is important for energy production – you’ll be thankful for that during the mid-afternoon Christmas slump! Steam them to retain as many nutrients as possible.

Turkey

A great source of lean protein (particularly the white meat, so go for the breast and steer clear of the fatty skin). Turkey also contains an amino acid called tryptophan, important for serotonin production (the ‘happy’ hormone).

Potatoes

Potatoes themselves are a good source of potassium and starchy carbohydrate. However, they are best boiled in their skins. Be careful with the portion size of your roasties, just 2-3 will do. The downside of roast potatoes is that we often remove the skins (and that’s where all the fibre is). Plus, lots of calories are added when they’re cooked in fat.

Parsnips

Parsnips are another great source of fibre, potassium and also vitamin C. The cooking methods are where things can go awry…be mindful about adding honey or parmesan which add calories to an already hearty meal.

Red Wine

Red wine is rich in anthocyanin, an anti-inflammatory antioxidant. But don’t think this can give you free reign – alcohol is ’empty calories’ and more than a glass or two will add to an already food-heavy day.

Cranberries

Cranberries also contain anthocyanin (giving them their bright red colour) and plenty of vitamin C. Sadly though, not much can be gained from the cranberry sauce so just have a little as it has a high sugar content.

Christmas Dinner survival guide

Portion control:

Everything looks so tasty that you want to have it all. Do, but only have a little of each. Don’t pile your plate upwards. Try to think about the size of your stomach and be kind to it – don’t stretch it too much!

Go light with the sauces:

Sauces not only add flavour, but also salt, sugar and calories. So, just add a touch of gravy, bread sauce, cranberry sauce or redcurrant jelly.

Eat slowly:

The more slowly you eat, the easier it will be to tell when you’re full so that you avoid that horrible ‘I can’t move’ feeling.

Drink slowly:

The slower you drink your wine, the less likely someone is to top it up and the less you’ll drink. And alternate with water to keep you well hydrated and fuller with fewer calories.

Go for a walk between lunch and pudding:

Allow some time for your meal to digest. The walk will also help to stabilise your blood sugar levels and should help to wake you up a little. Plus, the later you have pudding, the less likely you are to snack later on.

Hopefully these tips will help to reduce the guilt associated with Christmas day. Make sure you enjoy and don’t restrict yourself too much – it only happens once a year after all!

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

A beginner’s guide to dark chocolate

Posted on by SBSS

Have you always passed over the dark chocolates in favour of their fairer siblings, milk and white, as you don’t like the bitter taste? Think again. Chocolatier, Nadia Williams talks us through this health-packed chocolate and shows us the guilt-free ways to enjoy it with a beginner’s guide to dark chocolate.

Did you know that there are numerous health benefits to chocolate when we take out the sugar and fat? So what does that leave us with when we want to get our chocolatey fix? First let’s get to grips with some ‘cocoa lingo’ and then let Edinburgh-based chocolatier, Nadia Williams of Thinking Chocolate, shares her tips for adding cocoa into your everyday diet whilst ditching the guilt. Plus she reveals her favourite bars of the dark stuff that will convert even the most hardened milk chocolate fan…

Cocoa Lingo

What are Cocoa nibs?

They’re the roasted kernels of the cocoa bean (available to buy online or at some health food shops). Cocoa nibs are a true superfood, with just two teaspoons providing your daily quota of antioxidants. And if you thought eating chocolate rotted your teeth, think again – chewing cocoa nibs slows down the production of plaque and freshen breath when chewed. See below for some ways to enjoy them.

Where does cocoa butter come from?

Cocoa butter comes from whole cocoa beans, which are fermented, roasted, and then separated from their hulls. About 54–58% of the residue is cocoa butter. It uniquely melts at around 34-38 degrees Celsius, the same as our body temperature, which gives chocolate its blissful texture when eaten! Cocoa butter is also completely cholesterol-free so look out for bars with high cocoa solids.

What’s the difference between raw cocoa powder and the normal stuff?

Raw cocoa powder specifically refers to raw, unsweetened powder that hasn’t been treated above 110 degrees Fahrenheit. There is some debate about the term ‘raw’ when it comes to cocoa, as cocoa is grown at the Equator and during the essential drying and fermentation process it naturally exceeds these temperatures. That said, it is as close to the natural state as possible which is how we want our cocoa as the less manipulated it is, the more polyphenols and healthy chemicals you will obtain from it.

To get cocoa powder from the cocoa bean, the nibs are first ground. The fat (cocoa butter) is then removed, and the remaining solids are ground up again into a fine dust to give you your cocoa powder. A lot of cheaper cocoa powders that you may find on the supermarket shelves have added milk powders and sugar. Always check the ingredients list.

Got it… now how can I add cocoa to my diet in a healthy way? Over to Nadia.

Granola bar cake with date caramel and chocolate

1. Try cocoa tea

Infuse a teaspoon of nibs in just boiled water. Steep for five minutes. Sweeten to taste with your preferred sugar or sweetener.

2. Get baking

Use nibs in biscuits/flapjacks as an alternative to processed chocolate chips.

3. Don’t forget your savouries!

Adding some dark chocolate to gravies and sauces can bring depth to the finished flavour. It’s particularly good with game, but just as tasty in cottage pie, moussaka and Bolognese.

4. Cocoa for breakfast!

Sprinkle nibs onto porridge/granola for a morning hit of antioxidants.

5. Try a dairy-free cup of cocoa

Make a paste with cocoa powder and hot water and then top up with your preferred soya/nut milk.

6. A quick dip

Blend cocoa with silken tofu or crème fraiche and enjoy with strawberries, banana and oatcakes.

7. Ease your way

If you’re a hardened milk chocolate fan, ease yourself into the darker varieties by blending half and half with milk chocolate in your recipes to re-educate your sweet tooth.

Cocoa connoisseur

If you’ve already got the dark chocolate bug, try refining your tastes to a particular region or origin and find your ultimate chocolate bar!

  1. Beans are largely grown in bulk so seek out the rarer varieties such as Trinitario and Criollo, which have much more flavour.
  2. It takes approximately 1000 beans to make a kilo of fine (cocoa butter only) chocolate versus between 150 to 200 at the commercial (added vegetable fats) end of the market.
  3. Single-origin chocolate has bags of character and like good wine varies from country to country. Try Madagascan (nutty), Vietnamese (fruity), Javan (smooth) and Ecuadorian/Venezuelan for wonderfully complex flavours with a typically long finish.

Nadia recommends…

  1. MAROU – single region chocolates from Vietnam.
  2. VALRHONA – a great brand for cooking with, with really intense flavours.
  3. MICHAEL CLUIZEL – their tasting boxes are a great way to sample your way around the globe.
  4. SINGLE ORIGIN BARS – most supermarkets stock a range of single-origin chocolates. Stand outs are Tesco Peruvian and Sainsburys Sao Thome.

Wake up to drowsy-driving

Posted on by SBSS

We all know about the risks of drink-driving. We frown upon it and know that it slows our reaction time, increasing our risk of accidents. But, few of us would give drowsy-driving the same attention. And yet it can be as dangerous, if not more so, than drink-driving.

Drowsy-driving is driving when tired or sleepy. Given that we are getting fewer hours sleep than we used to, the perils of drowsy-driving are getting more and more important to know.

 How does lack of sleep affect our driving?

Driving when tired impairs our driving performance from slower reaction times, reduced attention and poor control of our vehicle. Studies have shown that a person who drives after being awake for 19 hours (perhaps just driving home in the early hours of the morning after a sober night out) has driving skills similar to a driver who’s above the legal limit of alcohol. And a driver who has gone without sleep for 24 hours may as well be driving drunk. Lack of sleep and alcohol on board is a particularly deadly combination – in fat, you don’t just add the risks together – you multiply them.

What are the risks?

Your risk of a crash is 3 times greater if you have had less than 5 hours of sleep compared to a normal 7-8 hours. But if you have 4 hours or less of shut-eye, you dramatically increase your risk to over 11 times that of someone who is well-rested.

Falling asleep at the wheel is a pretty dramatic event and one that, hopefully, you have never experienced. Instead, you may think that you manage to stay awake, even when you are tired. But studies show that when we are sleep-deprived we have ‘micro-sleeps’ that we are unaware of. We don’t just lose concentration – we are literally asleep for a split second. It may seem trivial, but that split second of sleep can be enough to send us veering into the path of an on-coming lorry.

Can we reduce the risk?

Yes, get enough sleep in the first place! The easiest way to reduce your risk from drowsy-driving is to avoid being drowsy in the first place! Work hard on getting your 7-8 hours a night. If you need tips on improving your sleep then look at this article. Link to sleep tips article

Treat any conditions that may be affecting your sleep. Obesity can impair your sleep, especially if you think you may also have sleep apnoea – a condition where you snore badly at night and often fall asleep during the day. Drivers with sleep apnoea are at a significantly greater risk of involvement in motor vehicle accidents, potentially two to three times higher than other drivers. If you suspect sleep apnoea (which is often, but not always, associated with being overweight) then see your doctor and get it treated. Losing weight, if you need to, will help as well. I think we have a sleep apnoea article we can link to?

Don’t drive when drowsy. It’s not always possible to get a full night’s sleep. But, knowing the risks, do you really need to drive if you are exhausted? Treat drowsy-driving in the same way as you would drink-driving and just avoid doing it. Get a friend to take the wheel, get a taxi or take public transport.

Be aware of danger periods. Research shows that there are two daily peaks when accidents due to fatigue are most common….which seem to coincide with times when our natural body clock has us feeling most tired. The first is no surprise – it’s the wee small hours of the morning, commonly 2-6am. Not only is it dark and our body feels we should be tucked up in bed, but it may be the time when some of us are getting up for an early work shift or, conversely, heading home after a very late night. The second peak we could probably identify too if we thought about it….it’s that afternoon energy slump between 2.00pm and 4.00pm that often follows a large, carb-laden lunch. Keep to a lighter lunch to help reduce that particular risk. Particularly if you are tired anyway, think hard about whether you really need to drive during these danger periods.

What about caffeine? Caffeine is a double-edged sword. Caffeine after lunch can affect our sleep patterns, making drowsy-driving a problem the next day. But some studies have shown that it can help drivers to stay more alert and have faster reaction times. The same holds true of energy drinks containing caffeine and other stimulants – but these effects are quite small and caffeine, and energy drinks in general, should not be relied on.

Get out and about…or take a nap. Have you even started to nod off at the wheel only to be jolted awake by a rumble strip? A study found that the alerting effects of a rumble strip only lasted for up to five minutes before sleepiness returned so don’t rely on them to keep you going. This degree of tiredness in the car should be taken very seriously. If you can pull off somewhere safe and take a quick nap, then do. Otherwise a walk around in the fresh air may give you a little more time to get to your destination safely.

It’s hard to measure how many fatal accidents occur as a result of drowsy-driving because the police can’t check for that at the roadside, yet. But, don’t let your drowsiness be the cause of injury to you, a loved one or a total stranger. Treat it like drink-driving and steer well clear!

 

Reduce your own environmental impact

Posted on by SBSS

Following on from our recent post on how to reduce your environmental impact when driving, here’s another handy list of small but valuable changes you can make to help our planet.

Try to eat less meat

We’re not suggesting you never eat a bacon sandwich again, or that you completely cut out the turkey at Christmas! However, meat (especially beef and lamb) is a huge contributor to global emissions. Maybe try joining in the trend of meat-free Mondays (which could save 71kg of CO2emissions per year), or only have meat with one meal a day. If you really can’t stop thinking about that delicious burger or sausages that you’re craving, try and buy locally sourced meat (and all other sorts of food) to cut down on those food miles! And think of meat as a tasty extra to a meal rather than the main attraction.

Cut your waste

If you’ve got leftover food, freeze it instead for a quick and easy-to-prepare meal, saving you time and money. How much trash could you actually recycle? It’s probably more than you think – check out your local recycling options as you’ll be amazed by how little actually needs to end up in landfill. Did you know that for each tonne of glass bottles we recycle, we save 315kg of CO2emissions compared to making new bottles? So let’s cut landfill to a minimum!

Avoid fast fashion

We know how tempting it is to buy that cheap t-shirt or jeans but stop and think first! Not only is it bad for the environment (the manufacturing and shipping process gives off loads of bad emissions) but it may not actually be cheaper in the long run. Those clothes won’t last long, and you’ll end up just having to replace them. It’s much better to invest in a higher quality item that will last you a long time. And make use of the increasing number of clothes recycling sites for cheap and cheerful fashion without damaging the planet.

Switch off the light and heating when you don’t need them

We’ve heard this one a lot, but a gentle reminder is always helpful! Try to get in the habit of doing this every time you leave a room. Turning down your heating by just 1oC may give you an 8% reduction in energy consumption, which saves you money too. So, get those winter woollies on instead!

Wrap your house up warm

It’s not just you who needs to wrap up warm in the winter. Have a good look at improving insulation and consider double-glazing your windows. Installing cavity wall insulation can reduce your heat loss through walls by 60%. Not only can this improve your carbon footprint because you have to use less heating, but it can also save you a significant amount of money in the long run.

We know how hard it is to change habits, but keep at it! Every little change you can make will add up to help the environment, and may help your pocket too!

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

How to stay fit when you’re busy

Posted on by SBSS

We all know that staying active is an essential way to keep our bodies healthy. However, trying to fit exercise into your already busy day can often seem impossible. Between juggling work, family-life and socialising with friends, there’s not always much time left over to focus on staying active.

Instead of  shrugging exercise off as something you just don’t have time for, learn how you can keep your fitness in check with our five simple tips of  how to stay fit when you’re busy.

Make exercise a priority

The problem with exercise is that we don’t always see it as an essential part of our day. In the same way that we see things like picking up kids up from school, or getting to work on time. By seeing exercise as something that isn’t essential to our day, it becomes pretty easy to find an excuse to ditch it.

Exercise is important. Instead of seeing it as an optional extra, we should see it as something vital to keeping us healthy. That way, we won’t drop it at the first opportunity; instead, we’ll do our best to find the time, the energy, and the ways to fit it in.

Find a workout that works for you

Take a look at your lifestyle, likes and dislikes and find a workout that is going to work best for you. something that you’ll be able to find the time for, and that you’ll actually enjoy doing! If you don’t have much time to head to a gym, then find a workout form that you can do at home, or even at work on your lunch break!

If you tend to get bored quickly, then high-intensity interval training is great for providing maximum impact in minimal time. Find more enjoyment in working out outdoors? Focus on activities like running, hiking, or other outdoor activities. There are so many options available – you just need to find something you enjoy, and working out will end up being something you look forward to!

Be prepared

When you’ve got a busy lifestyle, every minute counts, and it’s easy to find an excuse not to do that exercise. Make sure that you’re fully prepared and then you’re less likely to let those good intentions slip. It could be as simple as keeping your workout clothes at the bottom of your bed, ready to chuck on for a morning workout. A pair of trainers in your car boot means you are ready for a quick walk if the opportunity arises.

Something is better than nothing

Just a ten minute workout is better than nothing. Last minute plans leaving you with no time to head to your usual gym class? Remember, you don’t need an hour, or even half an hour to get a bit of exercise into your day.

No matter how busy you are, we can always find a few spare minutes to get our heart rate up and blood pumping. Just choosing a few flights of stairs rather than the lift is a step (or many steps!) in the right direction! So squeeze in whatever time you can find and it’ll make all the difference when it comes to your health.

Make it a part of your day

Busy with meetings at work? Use it as an excuse to get some fitness into your day. Get your colleagues together and brainstorm on the go with a brisk walk. Are you a commuter? Ditch the car and cycle to work, or park a little further away and walk in. Meeting up with friends? Combine your socialising with some exercise and head out for an afternoon hike, or to a gym class together.

Making exercise a part of your day means you don’t need to ‘make time’ for it – and it’s more likely to become a long-term, habit that will help you to keep your body as healthy as it can be.

Do you need car insurance? Get a quote with Vavista today.

Disclaimer: Articles are for general information only – customers should always seek their own independent advice. Vavista is not affiliated with the organisations/businesses mentioned and does not recommend or endorse any of the included products or services. For more information, click here.

Should I Go Vegan?

Posted on by SBSS

Fad or full of sense? Find out more about how veganism can help or hinder your weight-loss and health efforts. Maybe you can answer that age old question, should I go vegan?

I often get asked if going vegan is a good thing for weight loss, or health in general. Veganism used to be restricted to a small group of ‘animal activists’ and attracted more than its fair share of ridicule. It still does, by the uninformed few. But it’s now becoming more mainstream. Why – and is that a good thing?

 

What is veganism?

In recent years, veganism has gained immense popularity as a lifestyle choice that extends far beyond just dietary preferences.

Veganism is a lifestyle that rejects the consumption and use of animal-derived products in all aspects of life. This encompasses dietary choices, but also extends to clothing, cosmetics, and lifestyle choices, with the core principle being to minimize harm to animals. Vegans abstain from meat, dairy, eggs, and other animal-based ingredients, opting instead for plant-based alternatives.

Why choose veganism?

  1. Ethical Considerations: The primary motivation for many vegans is their commitment to animal rights and reducing animal suffering. By choosing a vegan lifestyle, they aim to minimize their contribution to industries that exploit and harm animals.
  2. Environmental Impact: Adopting a vegan diet is an eco-conscious choice. The production of plant-based foods generally has a lower environmental footprint, contributing to reduced greenhouse gas emissions, deforestation, and land degradation.
  3. Health Benefits: Vegan diets are rich in fruits, vegetables, whole grains, and legumes, which offer numerous health benefits, including lower cholesterol levels, reduced risk of heart disease, and better weight management.

Making the transition

Transitioning to veganism can be gradual or abrupt, depending on your personal preference. Start by exploring delicious vegan recipes and gradually replacing animal-based products with plant-based alternatives. Remember that every small step toward veganism contributes to a more sustainable and compassionate world.

So go vegan or not?

If you are confident you can live without scrambled eggs and smoked salmon, freshly cooked chicken curry, some delicious blue cheese or strawberries and cream (they’d be my downfall) then go for it – but for your health’ s sake, just make sure you do it carefully! And there’s nothing wrong with taking just a few vegan principles on board and cutting back on animal products for a day or two a week – bulk up instead on pulses, veg, nuts and more for a great health boost.

For more information on healthy veganism check out: vegansociety.com or nhs.uk/live-well/eat-well/the-vegan-diet

Do you need car insurance? Get yourself a quote today! 

Low-Sugar Chocolate, Honey & Cherry Brownies

Posted on by SBSS

These melt in the mouth low sugar brownies will disappear as soon as you’ve put them out on the cooling rack. Try serving them with some sliced fresh fruit in the summer or warmed, with a little whipped cream on the side, in winter.

This recipe makes 20 square brownies that contain just 3g added sugar each.

Ingredients
  • 250g plain flour
  • 200g butter
  • 3 eggs
  • 60g honey (4 tablespoons)
  • 100g cocoa powder
  • 100g chopped and stoned fresh cherries
  •  One tsp baking powder
Method
  • Pre-heat the oven to 180°C/350F/Gas mark 4
  • Line your 30cm x 20cm baking tray with grease-proof paper
  • Place the butter, cocoa powder and honey in a medium-sized bowl over a pan of simmering water and stir gently until melted
  • Beat the eggs in a separate bowl
  • Sieve the flour and baking powder in yet another bowl
  • Remove the chocolate from the heat and quickly whizz in your eggs
  • Slowly fold all of the dry ingredients into the mixture
  • Add the chopped cherries
  • Spoon the mixture into the baking tray and place into the centre of your pre-heated oven for 20 minutes (approx)
  • The top of the brownies need to be firm to touch; but enter a skewer into middle and it should come out slightly sticky
  • Leave to cool for a few minutes, cut into 20 squares and place on a rack.
  • Serve whilst still warm or eat at your leisure once cool.
 

Healthy and tasty homemade pizza

Posted on by SBSS

Pizza doesn’t have to be an unhealthy choice! Learn how to make your own healthy and nutritious pizza at home – saving money on expensive takeaway pizzas and getting extra nutrients along the way!

You can put whatever you like on your pizza so pile it high with veg, some light cheeses, or even some chilli powder if you want a bit of a kick! Read on to learn how to make it yourself.

You can buy good quality, ready-made bases, or use halved, large, crusty rolls or pitta bread. But it’s fun to make your own if you have time!

You will need:

200 g strong white bread flour

200 g wholemeal flour

1 x 7 g sachet dried yeast

Mix the flours and yeast with a pinch of salt in a food processor fitted with a dough blade

Pour in the water and mix to a soft dough, then knead for 1 min. You can do it all by hand – it’s good exercise – but you will need to knead for longer. Look on YouTube if you need to see how to knead dough. When fully mixed, stretchy and soft, divide the dough into four balls and put on a flour dusted baking tray. Smear with a bit of olive oil then cover with clingfilm and leave in a warm place for an hour or so until doubled in size. (You can make your sauce and prepare your toppings whilst you wait).

Then spread out the dough balls on flour dusted baking tray until thin with a slight rim to hold the sauce. Drizzle with a little olive oil.

And, if you want something less filling, are gluten intolerant or are trying to cut back on heavy carbs, you can even experiment with alternative pizza bases – cauliflower  makes a surprisingly good one.

Tomato sauce:
You can buy this pre-prepared too but it will probably be full of sugar and preservatives. Yuck! Making your own takes 5 minutes and it’s really easy.

Simply chop up an onion into small pieces and fry gently in some olive oil with a few cloves of finely chopped or crushed garlic. After a few minutes, throw in a tin of chopped tomatoes (or use fresh) and simmer for 20 minutes. You can add a bit of water or stock if you need to, to get it to the right consistency for spreading on your pizza. You can throw in some chopped herbs for added flavour – basil, oregano or thyme work well. Or even some chilli powder or a small amount of chopped fresh chilli or chilli flakes if you like it spicy!

Once it’s cooked and cool, you can whizz it in a blender or leave chunky.

Now build your pizza:
This is where your creative skills can overflow! It’s your pizza – top it how you like.

Spread some of the delicious sauce on to your base and then…

Choose from….

Meats and fish– like leftover cooked chicken or other roast meats. Processed meats like bacon, salami etc are less good for us so choose small quantities of good quality meats to act as a flavouring rather than the main attraction. Tinned tuna is good too – especially when paired with olives and feta cheese. Or smoked salmon is delicious – swap the tomato sauce for creme fraiche, spread on a cooked pizza base and top with rocket.

Veg – like sliced mushrooms, peppers, sweetcorn, fresh tomatoes, red onion, roasted squash or anything you can think of.

Other toppings – like pineapple chunks, herbs, hummus, olives.

Cheese – soft pieces of mozzarella or goats cheese, feta or grated cheddar.
Cook and serve:
Now cook in a hot oven 220ºC/425ºF/gas 7, ideally by sliding the pizza on to a pre-heated baking tray to get that extra heat that makes a good crispy pizza.

After around 10 minutes, when the cheese is melted and bubbling, your pizza is ready to serve.

You can dollop with a bit of Greek yoghurt, a few more fresh herbs or salad leaves and some olive oil if you like.

Tuck in and enjoy!

Which customer portal would you like access to

As you may have seen in the press Debenhams brand was recently acquired by another retailer. You can find out morehere

Or