Healthy Living

A Dietitian’s Kitchen – November

20141117_170146I’ve always enjoyed fish, and I make an effort to ensure we get at least two portions per week. Fish is a good source of protein, lower in saturated fat than red meat and oily fish also contains those all-important omega-3s for heart health. Fish is also a good source of fat soluble vitamins (A, D, E and K), calcium (obtained from the fish bones) and magnesium. However, I find I’m often opting for the same types. This month I’m making an extra special effort to buy the more unusual types of fish that I either haven’t had before or haven’t had in a while.
Variety in the diet is something I emphasise to my clients and live by myself; as eating lots of different foods means that we get the different nutrients they all contain. Pictured are a couple of sardines we made into a tasty tomato pasta dish. Sardines are a great choice because they’re cheap, sustainable and a good source of healthy fats. I’m not overly keen on fishy fish, but the chili in this recipe worked superbly 🙂 (By the way, I left the gutting to my other half!)

As we’re on the subject of fish…I’ve also tried sushi again this month. Coming from a small town in West Wales, sushi restaurants weren’t exactly easily accessed when I was younger, and when I went to university I just never tried it (could well be down to having a housemate who was allergic to fish!) Anyway, I tried sushi for the first time about a year ago and didn’t like it. Having tried it again last week, I’m afraid I’ve still got a way to go before I can actually enjoy a traditional Japanese meal! It’s something I’d like to enjoy though, so it’s not my final attempt.

20141115_195605I don’t know about you, but as the weather gets colder, cold fruit and vegetables all the time just don’t do it for me. I’m quite a lover of raw vegetables or salad for lunch through the summer…but winter hits and I want something warm. A lot of the time I’ll make a soup, but (here comes that variety thing again) I also want something different. I’ve been making ratatouille with different veggies and baking squash, aubergine and sweet potato too.
Aubergine is a particular favourite of mine because I really like the texture. Aubergine, AKA eggplant, is very low in calories and high in fibre. It also contains B-vitamins and anti-oxidants. Plus the gorgeous purple skin makes any plate look divine!

20141115_143711No…These aren’t chips..I’ve even started baking fruit! I find baked apple slices with a little cinnamon have that added appeal in these cold months!


November has also been a busy month for birthdays! I enjoy baking, so I figured that I’d try and put a dietitian slant on my cakes and bakes. That’s included a carrot cake (YUM!), some chickpea brownies and a chocolate sponge made with quinoa instead of flour. I enjoy experimenting with recipes and enjoy the reaction from my friends when I tell them what they’re made from even more!

See you next month!

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