Recipes from FB Live 14/04/2020
Snaking is a popular way to pass the time but can lead to some extra, unwanted weight. If you are only snacking out of boredom or stress do see if there is anything else you can do instead of eating. But if all else fails and you are going to snack, try some of these healthy recipes so that you can reduce the calories or boost your nutrition or both.
If crisps or tortilla chips are your go-to snack, try this instead. The flavours really work and you still get the salty-crunchy satisfaction of tasty crisps with far fewer calories.
1 carrot, cut into sticks
½ cucumber, cut into sticks
Juice of half a lime
Good pinch of salt
Put the carrot and cucumber sticks into a bowl. Squeeze over the lime juice and sprinkle with the salt. Leave to sit for 5-10 minutes. Then enjoy!
|Per 100g Serving|
Good source of Fibre, Vitamin A and Vitamin K
Protein, fibre and iron all in one delicious snack. If you haven’t tried roasted chickpeas, do now. Even kids like them. He trick is to get the chickpeas as dry as possible before you cook them. Drain and rinse them, them sread them out on kitchen paper to absorb more moisture and then leave them out for 20 minutes to dry a bit more. You can experiment with different flavours – plain salted, different spices and more heat with added chilli flakes.
Preheat the oven to 200oC.
Drain a 400g tin of chickpeas then spread them out on kitchen paper to get as dry as possible.
Put them in a large bowl and drizzle over some olive oil. Sprinkle with salt, a little cayenne pepper and some ground cumin. You can leave them plain if you prefer. Use your hands to mix everything so all the chickpeas are well coated. Pour out onto a non-stick baking tray (or cover a tray with baking parchment). Roast for 30-40 minutes until starting to brown. Do watch them as they can burn fairly quickly. They should be crispy and light when done.
|Per 50g serving|
Good source of iron, fibre and vitamin E
Healthy Habits for Healthy Weight & Good Nutrition
Right now, we are all out of our normal routines and too many of us are struggling to stay focused on anything! No wonder lots of us are struggling to manage healthy eating and good nutrition. Being at home, with all that access to food and the ability to snack whenever we feel like it, means we can be eating more than normal. Stress doesn’t help either. Stress eating or just eating from boredom is the new pastime. We are going to take a look at some tips to help you manage your nutrition during these strange times and how to take advantage of the extra time we might have to build some healthy new habits.
- Go easy on yourself
This might not be what you expect to see in an article on healthy nutrition but these are strange time and we are all coping with more than usual. Maybe you are very isolated or maybe you now have a house full of people with no time to yourself. Maybe you are trying to work while you are at home or homeschool or both. Maybe you are bored only with you had lots of people and work to do. Whatever your situation, you can end up stressed or bored or upset. If you end up eating more than usual or less healthy than usual, don’t be too hard on yourself. It is normal to turn to something for comfort and food is a popular choice.
- Start small
There are lots of great habits that you can get into to manage your nutrition – just don’t try to do them all at once. Take one habit and work on it for a few days, then build in the next one. Make a list of the habits you would like to add in or change and then work on them one by one.
- Set your meal and snack times.
Setting times for meals is a great way to put structure around your day. You’d be surprised how much a little structure can help – and not just with nutrition. Setting a routine is good for your mental health as well. It doesn’t have to be to the second but setting a time for preparing and eating your meals helps to focus your day and helps stop the constant grazing that is happening all around us.
- Plan a menu
Take the time to plan your meals for the next few days or even for the full week. Having a menu makes it much easier to shop for what you need and eases the stress of thinking about what you are going to eat everyday. It also means that you can plan for everything you need to make a meal and don’t end up half way through cooking something and realizing you are missing something important!
Think about what the protein is going to be for your meals, what vegetables you are going to have, what carbs. You can also plan how you are going to cook them so you will know what sauces, spices or herbs you might need. You can also think about what other people in the house will eat and build that in too.
- Open a cookbook
Maybe you’re not a great cook – maybe you never had the time. But it is much easier to eat healthy if you have some good recipes under your belt. Most of us have cookbooks gathering dust somewhere. Start to flick through them and look for ideas. Go online and look up some recipes. There are lots of great gluten-free recipes on our website at www.coeliac.ie and other great sites include www.BBCgoodfood.com and www.allrecipes.com Both include gluten free recipes or you can adapt them to suit what you need.
- Cook ahead
These are strange times and it’s normal to feel up and down and have good days and bad days. Plan ahead for the days when you don’t feel like cooking. Making double amounts of things like Bolognese sauce, stews and shepherd’s pie and freezing the extra means that healthy meals are available even on your off days.
- Use a smaller plate
An old piece of advice but still one of the best. Dinner plates are about 3inches bigger all round today than they were in the 60s. This means we are eating about double the amount of dinner that our parents ate. Switch to a smaller plate – one that is about the size of your out stretched hand.
- Limit snacking
Boredom often leads to snacking. If you find yourself wandering into the kitchen and opening the fridge looking for something to do, then try to stop. You will never fix stress or boredom with food. You might temporarily feel better but it is not food that your body is looking for. Do look for anything that might lift your stress or boredom. One of the best things to do is to start meeting people online for a chat or a game. It might feel strange at first but the social contact is hugely helpful and you’ll know you’re not the only person struggling.
If you are someone who finds comfort with chewing – and lots of people do – think about foods that you can chew without adding too many calories. Try sugar free (and gluten free) chewing gum, vegetable sticks and fruit. We also have some healthy snack recipes at www.coeliac.ie
- Distract Yourself
Being less busy with commuting and working means you might have more time on your hands. You may be homeschooling and trying to work during the day but find yourself with more time in the evenings than you are used to. Wandering around the house and checking the fridge and cupboards for food is a very popular pastime at the moment! Occupy your hands and your mind. Jigsaws, knitting, crochet, painting, drawing, scrap booking, organizing old photos – anything! You don’t have to be any good at it: you just have to try it. You may not feel like doing anything but once you get started you will be less bored and less likely to eat from boredom.
- Go outside
No, we are not talking about breaking quarantine, but a breath of fresh air can help clear your head and reset your appetite. If you can’t get out, even open a window and enjoy some fresh air. You’ll be surprised how good this simple tip can make you feel.
Exercise is hard when you’re limited to home and motivation may not be at it’s best for now. It’s easier if you think about exercise for your mental health at the moment. Think about how you will feel after you’ve done a few jumping Jacks or jogged on the spot for 5 minutes. A few stretches can ease out the kinks of working at your kitchen table or being curled on your couch. Even a few squats whenever you think of it can help keep blood moving and remind of why you are keeping an eye on your food in the first place.
- Be Kind
This is a really strange time and lots of you are just getting settled into new routines and more than one is feeling worried and stressed. Your eating and exercise are not going to be perfect right now. But do think about getting some routine around how you are managing your day. This might all go on for a good while yet. Having some good routines in place and some sensible plans about when and how you are going to eat will really stand to you. And if you have a bad day, that’s okay. Just pick back up at the next meal or the next day and go on. You‘ve got this.