Simple Fish Pie

                     

 SIMPLE FISH PIE 

  

390g pack Tesco’s fish pie mix 

1/4 pint SS milk                            juice and zest of ½ lemon                Approx 75ml ½ fat crème fraiche

2 chopped hard boiled eggs

1 teaspoon fennel seeds  

4 oz frozen peas

Topping

1 Cauliflower, broken into florets and lightly steamed

1 oz grated hard strong cheese

Tomatoes to garnish

Mix all ingredients apart from topping and pop into an ovenproof dish.  Mash cauliflower and mix in cheese and then spoon over fish mixture.  Garnish with sliced tomatoes, a sprinkling of black pepper and cook for about 30 minutes at 200C/400F/Gas 6.

Halloween special Recipe, Brains, Blood and Bogies!

                                 

                                                                                           

The Boys absolutely loved this, hope it gets the same response next week when it's known as just plain old meatballs!

  Herby Meatballs with Smokey Tomato Sauce
Serves 4 - Ingredients
• 500g minced beef
• ½ onion
• ½ cup fresh basil
• ½ cup fresh parsley
• 1 cup spinach
• 3 medium eggs
• ½ cup wholemeal bread crumbs
• 1 tbsp dried oregano
• 3 cloves garlic
• freshly ground black pepper to taste
Smokey tomato sauce
• 1 large onion, finely chopped
• 2 tsp coconut oil
• Salt and freshly ground black pepper
• 1 garlic clove, peeled and finely chopped
• 1 tsp paprika
• 2x 400g cans of chopped tomatoes

 Method
1. Preheat your oven to 180C or Gas Mark 4.
2. Blend onion, herbs, garlic and spinach in a food blender.
3. Combine all the ingredients in a bowl and mix well with your hands.
4. Season the mixture to taste with sea salt and freshly ground black pepper.
5. Make small balls the size of golf balls and place them apart on a baking tray, then place them in the preheated oven to cook for about 30 minutes or until browned.
To make the sauce:
1. Place the onion in a heavy bottomed pan with the coconut oil and season with salt and pepper. Cover with a lid and fry gently over a low heat until soft and sweet.
2. Add the garlic, paprika and chilli flakes and fry for a further 30 seconds, stirring constantly.
3. Add the tomatoes and bring to a simmer. Simmer the sauce for 20 minutes. Liquidise until smooth. Pass the sauce through a sieve, back into the pan. Taste and add seasoning as necessary.

Oat & Seed Snack Bars

Oat & Seed snack bars

Full of all the good things, these sweet little treats make a delicious healthy snack.

                  Ingredients                  

                 300g pitted dates                                                  240ml warm water                                                4 fl oz melted coconut oil
                 500g organic oats
                 100g dessicated coconut
                 zest of 1 orange
                 100g sunflower seeds
                 100g pumpkin seeds
                  50g linseeds

Method

Soak the dates in the warm water for about 30 minutes.  Meanwhile line a baking tray with greaseproof paper and melt the coconut oil.

Blend dates, water and oil in blender/nutribullet until smooth.

Place all the remaining ingredients in a large bowl and then add the date syrup mixture.

Mix thoroughly until all combined and then press down evenly into the baking tray. Pop in the fridge until set.

Remove and cut into approx 16 squares.  Store in a sealed container in the fridge.

LOVE YOUR LIVER

Your liver, the largest and most influential organ (and gland) in the body. Most of us know that too much Pinot Grigio/favourite tipple does it no favours but what does the liver actually do?

Also known as the chemical brain of the body it recycles, regenerates and detoxifies. Here are just a few of its 500 + functions!
 

• Removes waste and cleans the blood
• Metabolises fat
• Blood sugar regulation
• Controls hormone balance
• Supports digestion
• Stores iron and vitamins
• Cholesterol production

To do all these jobs properly the liver needs good quality nutrition.  Unfortunately with many of todays' poor food choices such as sugar, alcohol, bad fats and processed foods our poor old liver fights an uphill battle.

 Symptoms of a sluggish liver may include:

• Stored fat around waistline/weight gain
• Sleep problems
• Headaches
• Stress/poor memory/brain fog
• Depression
• PMT

Do yourself a favour,  a clean liver promotes improved sleep, energy levels and hormone balance. Support your liver by eating good quality protein, lots of green veggies, essential fatty acids and vitamins and minerals. However don't be tempted to do some of the popular "detox" diets regularly seen in the media that feature calorie restriction. Usually because of the restrictions you will be missing out on the very nutrients your liver needs. If you are struggling I recommend a full body cleanse which I can give you details on if you are interested.  

Tasty Tuesdays Recipe

A great way to use up those tomatoes that all seem to ripen at once!

Tomato and vegetable soup

In a medium saucepan, sauté 1 small finely chopped onion, 2 chopped sticks celery, 4 crushed cloves garlic and ¼ tsp each of basil, oregano and chilli flakes. Add 5oz quartered button mushrooms and 1 medium, sliced courgette and cook approx. 5 minutes. Stir in 1 tin butter beans, 400g tin chopped tomatoes, 8oz passata and 180ml water.  Bring to the boil, simmer to heat through.

My "Go To Greenie"

 Whatever did I do before I had my Nutri Bullet.  Really loving experimenting with whatever is in season but this has to be one of my favourites, delicious!

Ingredients
 Large handful spinach
Small piece of root ginger, peeled
1/2 avocado
1 small eating apple
Water

Simply whizz the whole lot for a few seconds, as well as adding those essential fatty acids the avocado makes it really creamy!

Those crafty cravings and what they can mean!

Crafty cravings and what they mean

You know that feeling when you have been trying to clean up your diet and then you suddenly get an attack of munchies for a certain type of food.  This is your body crying out for vital nutients/minerals that it just isn't getting.  But that doesn't mean we should give into the cravings, just improve our diet and where appropriate use supplements.

Crave Chocolate
Chocolate is rich in magnesium so strong cravings could indicate a deficiency in this mineral.It's probably one of the most commonly craved food, particularly "around the time of the month" due to an increased demand by the body systems during the 2nd half of your menstrual cycle. If you’re a chocoholic and suffer from PMS symptoms such as irritability, headaches, cramps and bloating, it may be worth trying a magnesium supplement, such as Natures sunshine Magnesium (90 capsules, £11.95).

Eat Nuts are actually a richer source, particularly Brazils. Leafy green veg are also good, as are brown rice,  and pumpkin seeds — though not quite so moreish.

TRY: If it has to be chocolate, opt for dark chocolate that contains at least 75 per cent cocoa, as this will contain more magnesium and less sugar.

‘Drinking too much alcohol, tea, coffee and fizzy drinks can also deplete levels of magnesium,’

Crave Bread And butter
Usually lacking in the essential fats, often as a result of the "low fat diet" approach. Essential fats are well...essential for weight management, fluid levels, skin/hair/mail health, hormone balance to name but a few.  Every cell in the body needs essential fats to keep healthy.

Eat   oily fish, nuts, avocados, seeds, particularly flax/linseeds.

Here are a few more common ones, what could be lacking and foods to include to top up! 

Crave Cheese,  EFA, calcium
Eat  oily fish, nuts,seeds as above and green leafy veg, broccoli, kale, legumes, sesame seeds/tahini


Crave Red Meat, iron
Eat Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C rich foods for iron absorption

Crave Crisps/salty foods,  ChlorideEat fish, celery, olives, tomatoes

Crave Pasta, pastries, white bread, ChromiumEat, onion, apples, sweet potato, grapes, cinnamon, romaine lettuce and tomatoes

Crave fizzy drinks, calciumEat green leafy veg, brocolli, kale, legumes, sesame seeds/tahini

Crave coffee/stimulants,  phosphorous, sulphur and ironEat Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils Green leafy veg, broccoli, kale, legumes, sesame seeds/tahiniBeans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C rich foods for iron absorption.



Hope this helps, it pays to listen to what your body needs and fill it with the best food source rather than giving in to those cravings that are often full of sugar, toxins etc and which generally only make things worse in the long run.

It is also important to recognise that minerals and vitamins work together so I tend not to supplement singularly (except in  the case of magnesium, b vits and c occasionally) dependent on what lifestyle factors are involved.  always aim to eat a balanced diet, foods first, supplement to fill any gaps.

My go to is a daily multi vit/mineral which provides 100% RDA for most vits and minerals.  As I've said before not all supplements are created equal and you do get what you pay for. I use natures sunshine products which you can find out about here