Eat Healthier: Sweet Potato

Image by MinimalistPhotography101.com

Add nutrition and variety to your weight loss plan

Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury dishes.

Substituting potato with sweet potato will make your meals lighter, healthier and add variety to your menu. Make sure you include this tasty vegetable into your weight loss program or a diet plan.

Most of us know that sweet potato is a much healthier alternative to the usual white potato. Orange-fleshed sweet potatoes are a major source of beta-carotene, vitamin A and vitamin C; they are healthier and have more nutritional value.

Here you can find some inspiration and some tasty hearty recipes sure to keep you full and satisfied during cold autumn and winter days.

Sweet potato shepherd's pie

Recipe and Photo by BBC Goog Food

This is a lighter version of the classic family supper meal. The great thing about it is that it also is freezable and it will fit perfectly into your diet plan adding lots of nutrition to your dinner.

Serves 4 people




Ingredients

•    250g extra-lean mince
•    2 onions , chopped
•    3 carrots , diced
•    2 celery sticks , diced
•    2 garlic cloves , crushed
•    200ml lamb stock
•    1 tbsp Worcestershire sauce
•    1 tsp Marmite
•    1 x 400g tin lentils , drained
•    1kg sweet potatoes , chopped
•    2 tbsp half fat crème fraîche
•    1 bunch chives , snipped

Cooking Instructions:

1.    Heat a non-stick pan and dry fry the mince until browned. Add the onions, carrots, celery and garlic and fry for 5 minutes. Stir in the stock, Worcester sauce, Marmite, lentils and some seasoning. Simmer for 10 minutes or until saucy. Meanwhile boil or steam the sweet potato until tender. Drain then mash with the crème fraîche. Add the chives.
2.    Heat the oven to 200C/fan oven 180C/gas 6. Transfer the mince to an ovenproof dish. Add the mash. Cook for 30 minutes until bubbling.
Nutritional Info per serving
414 kcalories, protein 22.6g, carbohydrate 72.7g, fat 5.7 g, saturated fat 2.4g, fibre 12.5g, salt 1.61 g

Sweet potato tortilla with pepper sauce

 

Photo and recipe by BBC Good Food

This is a tasty filling meal perfect for lunch or dinner. Add some green salad and enjoy!

Ingredients

•    800g sweet potatoes , peeled
•    olive oil
•    290g jar flame-roasted peppers , drained
•    1 tsp red wine vinegar
•    extra-virgin olive oil
•    1 tsp sweet smoked paprika
•    ½ tsp ground cumin
•    1 garlic clove , crushed
•    1 bunch spring onions , sliced
•    6 eggs , beaten and seasoned


Cooking Instructions:

1.    Slice the potatoes into thin rounds about 1/2 cm thick. Heat 2 tbsp olive oil in a medium non-stick frying pan (about 25cm across), then add the potatoes and season. Cover and cook gently for 10 minutes, stirring now and again, until tender.
2.    Meanwhile, put the peppers into a blender, add the vinegar, 1 tbsp extra-virgin olive oil, the spices, garlic and some seasoning and whizz to a smooth sauce.
3.    Heat the grill to high. Scatter the onions over the potatoes, then pour the eggs over and shake the pan to distribute them evenly. Leave the tortilla to cook for about 8 minutes, shaking the pan regularly, until the eggs are almost set. Flash the pan under the grill for 1-2 minutes to finish cooking then serve in wedges with salad and the sauce.
Nutrition per serving: 409 kcalories, protein 15.3g, carbohydrate 46g, fat 19.5 g, saturated fat 4.2g, fibre 6.9g, salt 1.1 g

Sweet potato wedges

Photo and recipe by BBC Food

Sweet potato chips make a healthy, high-fibre alternative to traditional chips, but taste just as good (if not better!)





Ingredients

•    2 sweet potato, cut into wedges
•    4 tbsp olive oil
•    1 tbsp thyme leaves
•    salt and freshly ground black pepper
Preparation method
1.    Preheat the oven to 200C/400F/Gas 6.
2.    Toss the wedges with the oil and thyme then season well with salt and freshly ground black pepper.
3.    Roast in the oven for 15-20 minutes, until lightly browned.
4.    Serve in a warm bowl

7 weeks to Christmas

The festive season is about to start. Although it seems like the summer has only just gone and there’s still plenty of time to get ready, it actually is only 7 weeks to Christmas.

Christmas is a major event in most lives and involves a lot of preparation to make it truly remarkable.

It is a time of the year full of parties, family dinners, corporate and social events. It is very important to feel confident as it has a great impact on what this season of happy feelings, celebrations and cheer will be like for you. 

You might have already started looking at beautiful dresses and jewellery and makeup, which will help you look your best on the day, or maybe you are still far from the festive feelings, but in any case there are very important steps which could make a huge difference to the way you look and feel when the time comes.

Lose Weight for Christmas

Now is the right time to think of possibly shifting 2 stones of extra weight. You still have time for this, just don’t delay it any more! Find yourself a slimming plan or a weight loss centre or program and get started.

The sooner your start, the more weight you will be able to drop before your party. You might be shopping for a dress several sizes down!

Look 10 years younger for Christmas

To add even more effect to your appearance, you could also drop 10 years off your appearance by visiting a cosmetic clinic. There is a wide range of non-surgical treatments available which will make you look younger, your skin smooth and glowing. Depending on your personal circumstances, a cosmetic professional will advise the course of treatments specific to your needs.

The most popular treatments which should ideally be done 4-6 weeks before your party are injectable anti-wrinkle treatments, which will reduce lines and wrinkles.

The treatment is fast, simple and has no downtime or recovery period.

Christmas is time for looking beautiful and feeling happy. Treat yourself to the most special life-changing Christmas this year and let it be the best Christmas present to yourself.

Dieting and Weight Loss: Autumn Vegetables

Autumn Vegetables: Eat Seasonal

Autumn is a fantastic time to get more nutritional vegetables in your diet when they are in season and full of taste and flavour.

Vegetables and fruits are great for weight loss diets as they are low in fat and calories. Make the best of the large variety of seasonal vegetables. Eating seasonal provides additional benefits in your diet as seasonal fruits and vegetables are full of taste and nutrition.
Most fruits and vegetables are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. Most also contain plenty of vitamins, minerals and antioxidants, all of which are important for helping us to look and feel our best.

Here’s a great resource for you to use to find out what fruits and vegetables are in season in the UK.

In Season Now

Right now at there best are artichoke, beetroot, broccoli, butternut squash, carrots, celeriac, celery, chillies, fennel, horseradish, kale, kohlrabi, leeks, marrow, onions, parsnips, potatoes (maincrop), pumpkin, swede, turnips, watercress

This is a great selection of fantastic vegetables to add variety and nutrition into your diet without adding extra calories.

This week we’ll talk about leeks. Leeks are praised for their delicacy and can add rich flavours to your dishes. They can be used to enrich soups, stews or make tasty side dishes Leeks are a source of vitamin C, iron and fibre. They also are very good for your blood and heart.

We would like to share some amazingly comforting recipes for you to enjoy.

Broccoli Mushroom Leek Quiche

Home made quiche is one of the easiest things to make. Made with eggs, mushrooms, leeks, broccoli, it is a source of protein and vitamins. Serve it with colourful salad for even more goodness and taste.

To make it easier you can use ready made or even ready rolled shortcrust pastry. We’ve replaced cream in the recipe with skimmed milk to make it suitable for your diet plan.

Ingredients:

1 pack of rolled pastry
1 tbsp olive oil
1 leek
8 mushrooms
2 cloves of garlic, minced
1 broccoli crown
2 stems of fresh rosemary
3 eggs
1 1/4 cups skim milk
1/2 tsp salt
1/2 tsp pepper
11 grams grated cheddar

Preparation

1. Place a frying pan on medium heat and add the olive oil. While that's heating up, chop the leeks and add them to the pan.
2. Slice the mushrooms and mix them in with the leeks. Add the garlic and stir often. Don't cover the pan because you want the water to evaporate. Allow to cook for five minutes.
3. Cut up the broccoli crown in small pieces and add that to the pan. Cook for another five minutes, then add the fresh rosemary. Mix well and cook for one more minute and then remove from the heat.
4. In a separate bowl, scramble slightly the three eggs. Add the milk, salt, and pepper and stir well.
5. Pour the vegetable mixture into the pie shell.
6. Place the pie shell on a foil covered cookie sheet. Then carefully pour in the egg mixture. If you want to, sprinkle some cheese on the top. Since this quiche contains no cream, it takes longer to cook, so bake for 40 minutes. You'll know it's ready when you poke a knife in the quiche and it comes out clean.
7. Allow to cool for at least 10 minutes before cutting. It tastes great out of the oven, but even better the next day, just warm it up in the microwave.

Recipe adapted from Fitsugar

Sweet Potato, Leek, and Ham Soup

Add this soup into your great for weight loss recipe collection. It is not only easy to make, tasty and nutritious, but also low fat and low calorie meal to make on a cold autumn or winter day. Add a pinch of nutmeg, curry powder and cayenne for stronger, more aromatic flavour.

Ingredients

• 2 tbsp olive oil
• 1 cup diced cooked ham
• 1 1/2 cups sliced leek (about 1 large)
• 2 tablespoons water (optional)
• 3 cups cubed peeled sweet potato
• 1 cup chicken broth
• 2 cups water
• 1 cup skimmed milk
• 1/4 teaspoon freshly ground black pepper
• Thinly sliced leek (optional)
• Thinly sliced green onions (optional)

Preparation

•  Heat 1 tbsp of olive oil in the frying pan oven over medium heat, add chopped ham; cook 3 to 4 minutes or until browned, stirring frequently. Remove ham from pan; set aside.
  
• Heat 1 tbsp of olive oil and add leeks. Cook leek, covered, 5 minutes or until very tender, stirring occasionally. Add 2 tablespoons water to pan, if needed, to prevent burning.
  
• Add sweet potato and next 4 ingredients, scraping pan to loosen browned bits; bring mixture to a boil. Cover, reduce heat, and simmer 15 minutes or until sweet potato is very tender. Place half of potato mixture in a blender or food processor. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Process until smooth. Pour puree into a large bowl. Repeat procedure with remaining mixture. Return pureed mixture to pan. Stir in 3/4 cup reserved ham.
  
• Ladle soup into bowls; top servings evenly with 1/4 cup reserved ham. Garnish with sliced leek and onions, if desired.

Recipe and photo from My Recipes

Lose weight faster and keep it off by changing your habits!

Thousands of people are looking for solutions to lose weight. They hire private nutritionists, visit slimming clinics and weight loss centres.

One of the causes of overeating / obesity is our habits. Many people get used to snacking / eating too much. Breaking these habits is crucial if you want to get rid of the unwanted pounds.

Changing habits should not be a dramatic move as this could mean failure and dropping back into our old habits. Start it slow - one small change at a time. Slightly tweak it every day in the direction you want it changed and you will be amazed how far this gets you.

How to start changing overeating habits to help with weight loss

Let’s take sugar in your hot drinks as a example. Let’s say I have two spoons of sugar in each cup of coffee / tea. You may think this is far too much, but you like hot drinks. They could add up to 6 cups a day and that’s 12 spoons of sugar from drinks only.

Step1: My first step is very easy – realise that I have a bad habit and that I want to get rid of it.
Step 2: Write a plan. Your plan will set your intention in stone and it will help you to be more focused on your goals. It also helps you to set your target.

Let’s write a small, but specific plan:

Week 1: I reduce my sugar to 1.5 spoons and make sure I put not heaped spoons. This is a small change and probably will only make a slight difference to the taste of my drink.

Week 2: I am enjoying my hot drinks with 1.5 spoons and now I don’t notice any difference. It means this is time for the next change. I reduce my sugar to 1 spoon (flat). If this seems a bit too much, add a little more milk than usual. This will add sweetness. You will reduce the amount of milk once you’ve got used to your new sugar amount.

Week 3: Now I am perfectly happy with my spoon of sugar, so it’s time for my third step – cut it down to half a spoon. Try to really taste of your drink. Sugar blocks the taste, so when you drink a sweet drink, you mainly taste sugar, not the actual drink.

Week 4: If you’d like to completely stop having sugar, it’s a good time to do it. Milk could help you here. Increase the amount of milk you have in your drink during the first 2-3 days and then cut back again.

It takes around 30 days to gain a new habit, which in our example is sugarless drinks. Congratulations to your new healthy habit!

The example above is a very small change, which gets you far. 2 spoons per drink add up to 12 per day, 84 per week and 336 per month!

Step 3: Make a start on your plan. Do not make a big thing about it. Try to not to think about it much – just enough to remember to stick to the plan. Also make each step a goal by itself. Don’t jump in your thoughts to the last step. Take it gradually.

Step 4: Be positive about the changes you make. It doesn’t have to be difficult or hard, it is just training your body to enjoy different things. If your body only enjoys fat and sugar, they you need to train it to enjoy other things. Just slightly tweak and you will be able to turn this round in less time than you think.

Step 5: When you are implementing your plan think of what you are gaining from it, not what you are losing. It is not really a loss, and extra amounts of sugar or fat are not treats. Change your mind set. If you think this is a treat and how much you are going to miss it, it will make it very hard for you.

In my case of sugar, when having a hot drink I set my mind to enjoy the drink itself and consider this a treat. After few days you will notice your body does not need extra indulgence and treats your aromatic coffee as a perfect treat.

National Slimming and Cosmetic Clinics have been featured with an article on the ‘Lose That Tyre’ Blog by Mark Corner – an inspirational blog about weight loss and healthy living.

In the article we have covered high protein diets, what to expect, do they help and whether they actually work.

The final conclusion is that healthy balance wins – no need to limit your diet to eating protein only foods and exclude everything else. A healthy choice of high protein, low-fat diet could lead to a more effective weight loss and improve your eating habits.

There is evidence that increase in protein intake improves the feeling of fullness. The more satisfied you feel after eating, the less likely you are to overeat or indulge in sweets and snacks in-between meals during the day. It takes more energy to burn protein than carbs or fats, which means you actually lose more calories to digest your food.

Below you can find easy low carb, low calorie recipes for your perfect tasty Italian Dinner this weekend. 

Weight Loss Specialists - why we are getting fatter

MSN Life published an article about the overweight and obesity problem in the UK and the rest of the World.

Several top UK weight loss experts have given their views, opinions and advice on the problem that has great impact on our lives, health general wellbeing.

One of the experts interviewed is Robert Houtman – the Managing Director of National Slimming and Cosmetic Clinics.

The Problem raised in the article is the dramatic increase in overweight and obese people in the UK. ‘Recent studies suggest that by 2030, there will be 26 million people in the UK who are obese - a rise of 73% from the current 15 million.’ states MSN Live.

Top UK experts in fighting overweight and obesity problems have shared their opinions and suggested how to solve the problem. The causes of increased rates of overweight people not only in the UK but around the world are to be blamed on the:

Lazy lifestyles - lifestyles in general are becoming more and more sedentary; 

Increase of processed foods in our diets: foods many people believe to be healthy make you fatter and hungrier. Examples mentioned: breakfast cereal, spreads, low-fat diet drinks.

Development of technology and it’s increasing integration into our lifestyles: internet, smart phones and social networking stop people from getting off the sofa and going to visit friends or even the post office or a shop.

Carbohydrates which refers back to the processed food problem – processed foods have a much higher content of carbs as well as trans and saturated fats.

Abundance and availability of take away and fast foods – ready available, easy to find, these meals contain two or three times as many calories as the home made versions.

Diet dilemmas: According to Robert Houtman, managing director of National Slimming and Cosmetic Clinics, whilst the majority of overweight people would love to shed a few pounds, the problem is that they simply don't know how to. "Lack of dietary information is a huge problem," says Robert. "Very few diets actually teach you what you should be eating. Instead they focus on the 'fast' weight loss. All these fad diets, counting points or eating only protein or just cabbage soup have no educational value whatsoever. So, as soon as you stop the 'fad' diet you simply go back to your old eating habits."

Lack of movement – using cars and other transport when walking or cycling could be an option saves money and benefits health as well as the waistline.

Stress related overeating - many people use food to change the way they feel and to help themselves to feel better.

The Portion Problem: Portion sizes have increased dramatically. It is very easy to go down this road and get your food portions bigger and bigger making your calorie intake several times over what your body really needs.

More on these problems and expert advice at MSN Life and Style

Overweight Problem

There are many reasons why overweight people need to do something about their weight problem. If you are overweight, you have to understand that it's not the 'weight' itself that is the problem. It's the health related issues. Over the past decade the size of the average waist has grown at a rapid rate. The research shows that if you are overweight you increase your risk of the following:

- Heart Disease and Stroke;

- Diabetes;

- Cancer;

- Skeletal disorders (such as arthritis and gall bladder disease)

- Osteoarthritis

- Surgical Risks (Overweight is considered to be a severe complication for surgical procedures and as an increased risk for general anaesthesia.)


The above risks should really be enough for most to start thinking about losing weight and change to a healthier way of living. 


If these are not convincing enough, there are more issues to consider:

Social:

Overweight people may feel a lack of enthusiasm for socialising and activities. They also may lack desire to be social due to real or perceived prejudice in the community against overweight people. 


In The Workplace:

Some employers have to make people with considerable weight problems redundant due to health and safety risks. Others discriminate when employing or considering candidates for promotion

Physical Discomfort

Overweight people may experience, fatigue, shortness of breath, joint pain etc.

Exercise:

Being overweight may prevent you from participating in many forms of exercise due to lack of mobility, flexibility, exercise tolerance and ease of movement.



Of course it doesn't mean that these problems apply to all overweight people or only to overweight people. However experience shows that these are the most common issues.

Looking at the type of problems that overweight people may experience, it is obvious that they can occur in nearly every part of the overweight person’s life.

If you are overweight you need to really ask yourself if you need to change something in your life, because the health problems are a major concern.


When people hear the word diet they run in fear, but a diet does not have to be bland and boring. Look at the word 'diet' from the point of view of its original definition. It actually is the food and drink that you eat daily. You can download our amazing professional Diet Guide for free.

To change your life, you need to introduce healthier food options into your day to day routine. If you want to lose weight and keep it off and rid yourself from health and social problems you need to adopt a diet that you can live with.

From our experience, the hardest part is having the willpower to be able to start and keep going through your diet. Here at National Slimming and Cosmetic Clinics we help our patients by giving them 'willpower in a pot'. We know that it works because we have so many happy people who have kept going with their diets and are successful in their weight loss.

We have gone even further now. We now offer 100% natural SlimSlim slimming pills. We use only top quality ingredients which suppress your appetite and help you manage your food intake. We love this product and our staff members have been taking it with amazing results. We have had many positive responses and excellent results from many customers too.


You can find more information about us and the sevices we provide on our website: www.nscclinics.co.uk

A Guide to Christmas Drinking

Alcohol has 7 calories per gramm, just under the calorific falue of fat (9calories per gramm).

It is very important to understand how it is consumed by our bodies and how can we reduce it's effects and still enjoy Christmas foods and drinks.

When alcohol is consumed, it is metabolised and absorbed by your body faster than carbs, fat or protein. A small amount of the alcohol consumed is converted into fat. The rest is converted by the liver into a substance called acetate, which is released into the bloodstream and is used as the body’s primary source of fuel and energy.  Therefore drinking any type of alcoholic beverage slows down the fat burning process and encourages the body to store any food calories consumed.

Unlike other food or beverage options, alcoholic beverages provide pure calories with no other nutritional benefits.  They can also reduce your resolve to lose weight and make more likely to snack on fattening, high calorie foods.

Diet Tips to help you enjoy your Christmas Party without any regrets:

Diet Tip No 1: Set your limit: Decide how many drinks you will have before going to the party and stick to your decision, switching to water and soft drinks.

Diet Tip No 2: Dilute it: Order low calorie alcoholic drinks like vodka and club soda, rum and diet coke, jin and diet tonic or go for wine spritzer.

Diet Tip No 3: Alternate: Alternate alcohol with water. This will help you keep your alcohol intake lower and also will keep you hydrated. Alcohol has dehydrating effect so it is very important to drink water.

Diet Tip No 4: Avoid high calorie alcoholic drinks : Port, dark beers, eggnogg, Margarita have up to 500 calories per portion! 

Alcohol Guide

Wine Calories

	Calories	Carbs
Cabernet Sauvignon (red)	90	2.5
Merlot (red)	95	2.5
Chianti (red)	100	2.5
Chardonnay (white)	90	1.1
Sauvignon Blanc (white)	80	1.1
Port (Ruby)	185	up to 10

Beer Calories:

	Size:	Calories
Stella Artois	330	145
Heineken	330	135
Crown Larger	330	132
Becks	pint	204
Carling	pint	187
Carlsberg Export	pint	227
Carlsberg Larger	pint	182
Fosters	pint	193
Heiniken	pint	227
Holsten	pint	222

Spirits/Cocktails and mixed drinks

	Calories
Gin & Tonic	200
Vodka Cranberry	220
Bloody Mary	180
Margarita	Up to 500

National Slimming & Cosmetic Clinics wish you a very Merry Christmas and a Happy New Year!
We hope that our food management tips and ideas will help you to have a wonderful time, enjoy your food and drinks with no guilt!

Christmas Vegetables - make them special

Christmas is this time of year when food treats are all around us. It is very easy to slip and start eating unhealthy high-fat foods. Make sure you have plenty of vegetables available for your Christmas dinner.  They could be really exciting and full of taste.

Here is a rainbow of recipes for you to really enjoy your veg:

This receipe is good because you can make initial preparations the day before to take some pressure off the Christmas Day.

Maple Mustard Roots

• 800g small carrots , peeled and halved or quartered lengthways if large;
  
• 800g parsnips , peeled and cut into long wedges;
  
• 3 tbsp maple syrup;
  
• 1 tbsp wholegrain mustard;
  
• 2 tbsp rapeseed oil or sunflower oil;

1. Bring a large pan of salted boiling water to the boil. Tip in the roots, bring back to the boil and cook for 3 mins. Drain well, then tip onto a large, lipped roasting tin. Whisk together the syrup, mustard and oil with some seasoning, then gently toss with the veg. Cover with cling film for up to 24 hrs.
2. Bring to room temp before cooking. After the turkey comes out, roast at 220C/200C fan/gas 7 for 30 mins until golden and sticky. 
   Source: BBC Good Food http://www.bbcgoodfood.com

St Clements Carrots
 

• 800g carrots , peeled and trimmed
• zest 3 clementines , plus a few slices
• zest 2 lemons , plus a few slices
• 1 tbsp olive oil
• 1 tbsp butter
  
  

1. Heat oven to 200C/fan 180C/gas 6 and bring a large pan of water to the boil. Cut the carrots lengthways into halves or quarters, depending on their size. Tip the carrots into the pan, wait for the water to simmer again, then cook for 4 mins. Drain well, then tip into a large roasting tin.
   
2. While the carrots are still hot, gently toss them with all the zest, oil, butter, seasoning and the lemon and clementine slices. Poke the slices in among the carrots, so they're not left on the edges of the tray. Roast for 40 mins until the carrots are golden and tender.
   Source: BBC Good Food http://www.bbcgoodfood.com

Sticky Spiced Red Cabbage

This recipe can be made up to two days ahead and reheated with a splash of water, or you can make it up to a month ahead and freeze.

• 1 tbsp olive oil
• 1 medium-size red cabbage , quartered, cored and shredded
• 1 finger-size piece fresh root ginger , finely chopped
• 2 onions , sliced
• 1 tsp ground allspice
• 1 tbsp mustard seed
• 100g golden caster sugar
• 150ml red wine vinegar

1. Heat oil in a large saucepan, add cabbage, ginger, onions, allspice and mustard seeds, then cook for 5 mins until just starting to wilt.
2. Scatter over the sugar and pour in the vinegar. Cover pan, gently cook for 10 mins, then remove lid and turn up the heat to medium. Simmer the liquid in the cabbage for about 20 mins, stirring occasionally, then stir continuously for the last few mins until all the liquid has evaporated and becomes sticky on the bottom of the pan. Tip cabbage into a large bowl and serve.
   Source: BBC Good Food http://www.bbcgoodfood.com

Brussel Sprouts

Love 'em or hate 'em - you just can't have Christmas dinner without having Brussels sprouts!

Brussels are now at their seasonal best. Make sure you choose bright green, firm sprouts as these will taste freshest.

• 500g Brussels sprouts , trimmed
• 75g cubetti di pancetta or bacon lardons
• 50g butter
• a handful walnut halves, snapped in two

1. Steam the sprouts until tender but still bright green. Cook the pancetta in the butter until crisp and golden.
2. Add the walnuts and cook until golden and toasted. Add the sprouts and toss everything together.
   Source: BBC Good Food http://www.bbcgoodfood.com

 
 Roast Potatoes from Jamie Oliver

• 1.5kg King Edward potatoes, peeled and halved
• ½ bulb of garlic, separated into cloves and crushed with the back of a knife
• a small bunch of fresh rosemary, separated into sprigs
• salt and freshly ground black pepper
• 6 tablespoons good-quality olive oil


Preheat your oven to 220°C/425°F/gas 7. Parboil your potatoes for 10 minutes. Drain in a colander and toss around to scruff up the outside of the spuds. Toss with the garlic cloves, half of the rosemary, salt and pepper to taste, 4 tablespoons of the olive oil, and 30g of the butter in a large bowl. Arrange in one layer in a roasting tin and roast for 45 minutes until golden.
Source: Jamie Oliver Recipes: http://www.jamieoliver.com 

Healthy Eating Christmas Tips.

The festive Season is about to begin. When it comes to Christmas dinner dieting and healthy eating  usually are the last things on people’s mind. However you can still have a healthier dinner and enjoy the foods you eat.


Get our unique healthy eating guide absolutely free here to help you make right choices.

It is difficult to keep eating healthy and to maintain your weight during Christmas with so many treats around. Here you can find some very good tips:

1. Eat Breakfast on Christmas day. Breakfast is the most important meal of the day. It will fill you up and you will be less likely to have unhealthy snacks.

2. Include Fruit in your snacking. Satsumas, apples, dried fruit and unsalted nuts make brilliant snacks.

3. Don't go to a party hungry. Have some healthy snacks before you leave to avoid overeating.

4. Go for healthier options, limit high fat food items. Stay away from fried food, processed meats, pastries.

5. Serve Christmas Dinner with heaps of vegetables.Vegetables and fruit have lots of nutririon value and no fat. Try to avoid putting too much salt. Use herbs and spices instead.


6. Cut potatoes for roasting into larger chunks – they’ll absorb less fat. Roast in a small amount of unsaturated (e.g. sunflower) oil for a healthier choice.

7. Have smaller portions. This way you can sample all the different foods without overeating.


8. Try other versions of alcohol: instead of beer, cider, Bailey's and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories.

9. Drink pleanty of water. Alcohol and coffee may de-hydrate your body.

10. Avoid feeling uncomfortably full by eating more slowly.


11. Get active  - take a brisk walk, play an indoor
game or maybe just turn on the music and dance away those calories!

Calorie Counting made easy

Calories, calorie counting, calorie management. We hear this everywhere - on TV and radio; we read about calories in the newspapers and on the internet; there are many books devoted to this topic. Our friends count calories and scrutinise every label for calorific values.

Have you ever felt dizzy when you think about calories? The whole subject seems so daunting. It must be a real science and people surely are spending most of their lives just counting calories..

Well, the good news is, it just seems difficult. In reality after only a week or two you will become an expert in calories. All you have to do is follow our simple instructions.

So what is a calorie?

A calorie is a unit of energy. Very simple: food gives you energy and energy is measured in calories.

1. One gram of Carbohydrate is 4 calories;
2. One gram of Protein is 4 calories;
3. One gram of Fat is 9 calories;

Now that we know what a calorie is, let's start counting!

There are many resources on the web, which make counting calories a much easier job. Here, for example, is UK food database, which has many products listed http://www.food-database.co.uk with their nutritional values. Most products now have caloric values on the label. Make sure you really read the label as some of them have traps of showing calorie values as "per serving".

Here's how we count calories:

Let's say I like pasta. The portion size is 60 grams. Calories per 100 grams = 346. So my calorie intake if I have a 60 gram portion will be: 346 divide by 100 and multiply by 60 = 207 (346/100*60)
If for example I have prawn crackers. The calorie value is 215 calories per portion. The portion is 40 grams. If I have a packet of crackers with 100 grams in it, my intake will be: 100/40 - here we find how many portions are in the packet. Now we multiply number of portions by calories per portion: 2.5*215 = 537.5 calories.
Once you get the idea, it's really easy! It takes very little time and helps you to manage your eating.

Keeping Weight Management Diary

Just counting your calories is not enough. You need to keep a record of it. There are various types of Weight Management Diaries. Paper Diaries, Online Diaries and phone apps. Choose the one that is easiest for you to use.
Make sure you write down everything that you eat or drink! You must write EVERYTHING every day.
This is how you keep track of your progress. More importantly, you have to stick to your daily calorie allowance and resist the temptation to cheat.
Keeping a diet journal motivates you and the progress is much faster as it keeps you from cheating.
For the first few weeks you will have to do a lot of counting and writing, but you will notice that foods repeat and it get's easier by the day.

How does all this help me to lose weight?

Now, this is a very good question! You lose weight when you consume fewer calories than you use. So the math is very simple: if you eat 2000 calories per day and use 1500, you will GAIN weight. If you eat 1700 and use 1700, you will MAINTAIN your weight. If you eat 1400 and use 1700, you will lose weight. Counting your calories is really important!

How many calories do I need per day?

Here, we need to do some more calculations. Very easy again! There is a special formula, which calculates your Basic Metabolic Rate (BMR). It tells you how much energy (calories) your body needs to function routinely.

The formula takes many facts into consideration: your age, sex, height, weight and physical activity.

BMR for Women:

655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Here's an example:

You are a woman, aged 40, 66 inches tall and weigh 160 pounds, your BMR will be calculated like this:

655 + (4.35 x 160) + (4.7 x 66) – (4.7 x 40)

655 + 696 + 310 – 188

Your BMR is 1473

Now we need to include your activity into our calculations:

Choose your normal activity level:

1. Sedentary = BMR x 1.2 
2. Lightly Active = BMR x 1.4
3. Moderately Active = BMR x 1.6
4. Very Active = BMR x 1.7
5. Athletic = BMR x 1.9    

Let's say you are moderately active, then to function your body needs:

1473 x 1.6 = 2357 calories

BMR Formula for Men:

66 + (6.3 x weight in pounds) + (12.97 x height in inches) - (6.8 x age in years)

Here's an example:

You are a man, aged 40, 70 inches tall and weigh 190 pounds, your BMR will be calculated like this:

66 + (6.3 x 190) + (12.97 x 70) – (6.8 x 40)

66 + 1197 + 907.9 – 272

Your BMR is 1899

Now we need to include your activity into our calculations:

Choose your normal activity level:

1. Sedentary = BMR x 1.2 
2. Lightly Active = BMR x 1.4
3. Moderately Active = BMR x 1.6
4. Very Active = BMR x 1.7
5. Athletic = BMR x 1.9    

Let's say you are moderately active, then to function your body needs:

1899 x 1.6 = 3038 calories

Now you need to decide how much weight you want to lose and how fast 

Here's one fact you need to know: burn 3,500 Calories more than you consume and you will lose 1 pound of fat or total caloric deficit of 3,500 calories results in a 1 pound weight loss.

If you burn 500 calories more than you consume a day through exercise or consume 500 Calories less than your daily caloric requirement, you will lose 1 pound of weight a week i.e 500 X 7 = 3,500

Knowing all these figures will help you to manage your calories effectively and reach your target weight.

Healthy Tasty Pumpkin Recipes

Now that the pumpkins are carved and photos sent for the Pumpkin Carving Competition, we can think of Halloween Menus and what are we going to do with all the pumpkin flesh left after carving.

Here's some very tasty, very simple, full of delightful pumpkin ideas for you.

Share your Pumpkin Cooking Experience, your favourite recipes and feedback with us!

PUMPKIN SCONES

 'These puffed up nice and were so fluffy and moist. And not too sweet... just right!'

Preparation Time: 15min
Cook Time: 15min



Ingredients:

2 cups pureed pumpkin
1.5 cups flour
baking powder
1/2 tsp baking soda
1-3 tsp ginger powder
1/2 cup margarine
1/2 cup sugar

Preparation:

In a large mixing bowl, combine dry ingredients (flour, sugar, baking powder, baking soda and ginger). Cut in margarine adding a bit at a time until mixed. Add pumpkin and mix well.

On a lightly floured surface, knead dough a few times, pushing it into a large circle, a few inches thick.

Cut into 12 or so triangular pieces (similar to pizza slices).

Bake at 425F or 220C degrees for 12-15 minutes, or until done.

From Vegetaian Recipes

CARAMELISED ROAST PUMPKIN

Serving Suggestions:

• Serve it as it is. Delicious!
• Make a salad
• Use in Risotto

Preparation Time: 5min
Cook Time: 40min

Ingredients:

1 butternut pumpkin / squash
1 head of garlic
olive oil
sea salt and freshly ground black pepper

Preparation:

Cut the pumpkin into cooking sized chunks.

Place the pumpkin in a roasting pan and drizzle with olive oil. Tuck the garlic in between the pieces of pumpkin and sprinkle salt and black pepper over the top of the pumpkin and garlic.

Add any optional flavourings if you are using them – stalks of rosemary, oregano or marjoram, some cumin seed, a few bayleaves tucked amongst the pumpkin. Not necessary.

Roast in a 250 degree Celsius oven for 30 – 40 minutes, until it has a lovely caramelised brown surface.

From A Life (Time) of Cooking

PUMPKIN SOUP WITH CHEESE TOASTIES 

Ingredients:

For the soup:

1 Litre of Vegetable Stock
2 tbsp Olive Oil
2 onions finely chopped
2 cloves garlic, roughly chopped
1 kg pumpkin flesh deseeded and cubed
4 springs thyme
200gr natural youghurt / soured creme / creme fraiche

For the Toasties:
40g soft butter
8 slices of bread
200g Sage Derby Cheese coarsely grated
2 tbsp snipped chives

Preparation: 

For the soup: heat the stock in a small saucepan or the microwave. In a large saucepan, heat the oil and fry the onion, garlic and pumpkin over a gentle heat for 10 minutes until the onion has softened. Pour over the hot stock, stir in the thyme, cover and simmer for 30 minutes, until the pumpkin is tender.

Remove the woody thyme stalks from the soup and leave the soup to cool slightly before puréeing with a hand-held blender. Stir in the crème fraîche and heat through gently without boiling. Check the seasoning, and add salt and freshly ground black pepper if necessary. 

For the toasties: butter the bread and make up four sandwiches with the cheese and chives on the inside, but with the butter on the outside of the sandwiches. Preheat a griddle pan or large non-stick frying pan and fry the sandwiches, two at a time, for 2-3 minutes on each side, or until golden-brown and molten inside. 

From UKTV GoodFood

Halloween - Pumpkin Carving

Halloween - is not that far away and we've announced a Pumpkin Carving Competition to celebrate the Summer's End Festival! Halloween is perfect for taking pictures. This blogpost is to give a helping hand to our contestants!

Everybody reading this blog is welcome to take part. Please visit our Facebook Page to post your photos

General Pumpkin Carving Advice:

1. Cut a hole in the top for the lid.  Make sure you angle the saw inwards so your lid sits on top of the pumpkin and doesn’t just fall through;

2. Scoop out the seeds and strings with a spoon;

3. Scrape some of the flesh from the inside so your pumpkin is about an inch thick all the way around (or at least wherever you’ll be carving).  You can poke  a straight pin through it to estimate the thickness;

If you are thinking of a  fancier design pumpkin, then:

4. Print out the pattern.

5. Trim off excess paper

6. Tape or use pins to affix the pattern to the pumpkin.

7. Trace your pattern by poking holes with a sharp object like a nail. Be patient here, it may take a while.

8. Rub flour or chalk dust all over the part where you poked the holes so you can see them better.


9. Push a nail through the pumpkin skin where you want to start carving. Turn and push until it’s all the way into the pumpkin, then remove. Repeat for all parts you will be carving out before starting the carving to avoid breaking the pumpkin.

10. Using your nail hole as a starting point start cutting the design. Use a sawing motion to cut out your design and a  very light pressure… take your time and allow the sawing to do the work rather than applying pressure and forcing it.

11. When making curves, just slightly turn the saw.  When making sharp corners, remove the saw and re-insert it at an angle.

12. To remove pieces, push them out from the inside.  For larger pieces, you may want to cut them into smaller bits and remove them in sections

13. If you are using candle, light the candle and place it on a piece of tinfoil inside the pumpkin.  Put the lid on.  Let it sit a minute

Remove the lid and there should be a smoke mark on it. Cut a vent in the lid where the smoke mark show.

Here's a few templates for your beautiful pumpkins to make the competition even more fun and challenge:

Tree Template

Spider Template

Jack Template

Pumpkin King Template

Ghost Template

Pumpkin Face Template

Bat Template


If you are a skilled Pumpkin Artist, you might try the Haunted House Template or Cat Pumpkin Template Witch Template


Good Luck and looking forward to receiving photos of your wonderfully carved pumpkins! You may also try to take some photos in the process and send us your Pumpkin Carving Story!