Hidden grain bites

You’ll never guess what’s in these……couscous! Along with some other goodies, these will really fill you up and keep you going. Great for using up excess easter eggs too! Chia seeds are rich in omegas and protein, filling you up for longer. Add an combination of fruits, nuts and seeds, whatever takes your fancy! 100g […]

Cream-less turkey korma, chapatis and yellow rice

Yellow rice is one of my favourite things. It’s flavoursome and adds a little extra to a curry. I had some last night with a healthier take on korma and some homemade chapatis. For the korma (serves 4): 4 diced turkey breasts 2 or 3 crushed garlic cloves juice of 1/2 lemon 90g greek yoghurt […]

Yolking around – the humble egg

A lot of people avoid eggs because of their “high cholesterol”. Today I am studying cholesterol homeostasis, the interaction between cholesterol made in the body and that taken in by the diet. Ingesting cholesterol, from egg yolks for example, leads to cholesterol entering the cells, which in turn suppresses cholesterol synthesis i.e. the body maintains […]

Chickpeas

Like kidney beans, chickpeas are a great source of protein for vegetarians and everyone else really! They are also very rich in fibre. Insoluble fibre binds to and removes cholesterol and prevents constipation and digestive disorders. Soluble fibre also lowers cholesterol and helps to prevent heart disease and strokes. Chickpeas are very high in folate, […]

Lamb tagine

This lamb tagine is a lovely dish and not that hard to make! I made it for a dinner party and the timings work out well because you can cook it all the night before or morning of. You can find it in The Guardians top 10 stews. To serve 6 you will need: About […]

A twist on banana loaf

When looking for a healthy way to use up bananas, this is a pretty darn good option. It uses basic store cupboard ingredients and, of course, those pesky brown bananas. Ingredients: 3 ripe bananas 240ml milk 2 eggs 1tbsp baking powder 200g oats 70g wheat bran (optional) 1 tsp vanilla extract 100g chopped nuts (we […]

Mackerel, beetroot and sweet potato

This is an easy, quick and super healthy dish to whip up mid-week. It’s become a regular dish at home when in need of something a bit lighter and is pretty inexpensive. Serves 2: 2 sweet potatoes, cut into small dice 2 crushed garlic cloves 2 pre-cooked medium beetroots 2 sprigs of thyme 2 smoked […]

Avocados

I’m back on avocados again and can’t get enough of them. They make a great filling snack on their own – I put a little oil and black pepper on half then just scoop it out with a spoon – or spread on rye bread or chopped into a salad, the list can go on. […]

Thoughts from the lead nutritionist of Scotland rugby

Last week I attended a workshop on an overview and current trends in sports nutrition and I thought I’d share a few take-home messages. “a good diet will not turn a mediocre athlete into a champion, but a poor diet can turn a champion into a mediocre athlete” I think the most interesting thing that […]

Kidney beans

Kidney beans are a superb source of good-quality protein, zinc and fibre and contain iron in abundance.  An average portion of kidney beans (60g) contains at least 1/4 of our daily iron requirement, which prevents anaemia and increases energy levels. Zinc helps to maintain a healthy immune system, maintains fertility and helps with macronutrient digestion. […]