Emma Nutrition

Simplifying the science through cooking and education. When I'm not on Mummy duties…


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Oaty Choco Cookies

This delectable recipe is courtesy of my friend Nicole. You can check out her music over here. I could eat these every day!

Ingredients:

Oaty Choco Cookies

Oats x 1 cup
Almonds/nuts x 1/3 cup
Sultanas/dried fruit x 1/3 cup
Mixed seeds x 1/3 cup

Roast in the oven (toss intermittently) until oats are golden brown.

Then Heat up:

Ghee x 1 tbsp
Coconut oil x 1 tbsp
Maple syrup x 1 tbsp
Vanilla essence x 1 tbsp

Add 1 cup plain flour, 1 egg, 1 cup chopped dates and the heated mixture in with the cup of muesli, mix with a spoon, place on baking paper on tray in flat cookie shapes, place in oven on 180′ for 15/20 mins, stand to cool.

Topping:

Avocado x 2
Cocoa/cacao x 2 tbsp
Honey/ maple syrup x 1 tbsp (more to taste)

Blend and cool in fridge until cookies are cool. Once cooled spread avocado mixture on cookies and top with strawberries

Nutritional info:
While these biscuits are high in calories they are a healthy treat. Good for adults and children alike. Replacing hydrogenated fats with healthier unprocessed fats such as ghee and coconut oil enables the product to bind. Fats are important for nerve and brain function as well as skin health. Using oats as a base you are able to use less flour – if you use rice of gluten free flour these are wheat free.


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Tasty 100 calorie snack

I’m hungry today so looking for flavour. This fits the bill!

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Rice cakes x 2 Ricotta cheese spread x 30gm Cherry tomatoes x 5 Red onion x 1/4 Pepper 100kCal Yum!!


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Tasty Beef Burger recipe

It doesn’t particularly surprise me that horse-meat and pig DNA have been found in frozen prepared burgers. Often there are many suppliers in the chain and quality checks can sometimes be hasty or incomplete along the way. I’ve had the pleasure of working with incredibly meticulous technical staff but there is only so much they can do if their provided paperwork is incorrect or inaccurate.

I spent 10 years as a vegetarian yet now eat meat and I personally don’t see the issue of what type of meat is eaten – how it is slaughtered and prepared is the key point to me. If I’m going to eat a burger I prefer to know exactly what’s in it!

How can you know exactly what is in your burger? Make it!

Tasty Beef Burger’s

450 gm lean Beef Mince  (the  more fat in the beef mince the easier the burger will bind together)

1 small Onion finely diced

1-2 Garlic cloves finely chopped

1-2 tsp Thyme or Italian herbs

Sea salt & Pepper

1 Egg lightly beaten

2 tspn Olive Oil or Rapeseed Oil

1 tbspn breadcrumbs – I don’t use these as I prefer to save my carb intake for other foods but they do help the burgers to bind

Baby spinach

Red onion

Avocado

Sliced cooked beetroot

Method:

Heat the oil, fry the onion until soft. Add to the other ingredients and mix together – this is the fun part! Shape into burgers/patties. I make various sizes – man-size, woman-size and child-size to keep the whole family happy.  You can use a cookie cutter to shape them.

Cook on a BBQ for the best tasting burgers or on a griddle pan if you don’t fancy stepping outside to the BBQ. Usually they take around 5 mins each side, 3 mins for the smaller ones.

You can eat the burgers as they are with the salad ingredients above or stack them into a wholemeal bread bun with salad items. I highly recommend adding beetroot to your burger stack a la Australian style 🙂

Nutritional benefits:

Lean beef mince holds around 20 gm protein and 12 gm fat per 100 gm.  That’s 190 calories. 100 gm makes 1 man-size burger or 2 woman-size ones.

Beetroot is my favourite super-food! It is high in Potassium & Magnesium that can prevent muscle cramps. It can lower high blood pressure and also increase endurance in athletes

Avocado is one of the healthiest fats around. 85% of avocado’s calories come from fats that decrease inflammation and heart disease. They are also high in antioxidants but you must eat the dark green part near the skin. To do this slice the avocado in 2 lengthways, pop the seed out then peel the skin off like a banana.


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My 5 Best Detox Recipes – Number 1

Healthy Cottage Pie

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  • 450g puy lentils
  • 1 chopped onion
  • 2 chopped carrots
  • 3 garlic cloves
  • 1 tspn paprika
  • 2 tbspn of Worcestershire sauce
  • 2 tbspn of tomato paste
  • 2 bay leaves
  • 400ml of stock made with low salt beef or vegetable stock or homemade stock
  • 1 cup of fresh or frozen peas

Brown the lentils (you can use red lentils but they tend to turn into mush and you will lose the separate layers in the pie), add onions, carrots, garlic, paprika and cook for 5-6 minutes until they start to soften.

Add Worcestershire sauce, tomato paste, bay leaves and stock. Bring to the boil, cover and simmer for 20mins or until the stock has reduced. Add peas towards the end cooking these for just a couple of minutes but ensuring their water content doesn’t make the mixture too watery.

While the lentil mixture is simmering, cook one swede and one celeriac chopped in boiling water until soft. Drain and add parsley and black pepper, celery salt if desired. Mash until smooth.

Pour the lentil mixture into an ovenproof dish, spread the mash on top and bake at 200°C for 30mins.

Serves 4 or more.

Nutritional benefits:

Puy lentils are tasty little treats! If you’ve not had lentils before these are the ones you want to try. If you’ve had lentils and not enjoyed them its probably because you had red or green ones that have less flavour and don’t hold their form therefore have a mushy texture. They are 30% protein so lower than mince but they have a very low fat content and are high in fibre, vitamin B1, folic acid, and minerals.

Fibre is essential to get the bowels moving in a more regular and normal pattern, especially if you are ‘detoxing’ or clearing your system. Fibre increases transit time which is the time for food to be digested so this means it sits for less time in your digestive tract. It can also decrease cholesterol and increase metabolism too so if weight loss is your goal then fibre you need! Just make sure you drink lots of fluid with a high fibre diet as this will avoid constipation.

Using swede and celeriac instead of potato means you keep the sugar or GI index lower. Having a lower GI diet stops spikes in blood sugar levels which can lead to sugar cravings or lack of energy short term and hormonal imbalances long term.

I’m a big fan of using herbs and spices where possible as these all contain nutrients such as antioxidants. Paprika has 20% of your daily vitamin A requirements! Garlic is highly anti-inflammatory.

Let me know what you think 🙂


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Free food (well a free recipe app)!

I’m loving the BBC good food app – its free to download at the moment.