Keeping Healthy During Lockdown

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April 21, 2020
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Keeping Healthy During Lockdown

We have heard a lot about keeping fit and healthy within the confines of our homes.

The positives are that we have more time with our families and we finally have time to try out some new recipe ideas for their approval.

This is a great opportunity to learn to cook or to adapt your usual recipes. You might be surprised at the money you save by not having meals out, and the health benefits of eating less ‘junk food’!

Plan

  1. Take everything out of your food cupboards and freezer and take a photo so you are aware of all the foods you already have
  2. Plan meals ahead and make an organised shopping list which will help to minimise shopping time
  3. Only buy what you need – don’t panic buy
  4. Aim to buy and prepare foods that offer a balanced diet – protein foods (meat, fish, eggs, nuts, beans), dairy/dairy alternatives (milk, yogurt, cheese), starchy foods (cereals, potatoes, pasta, bread) and fruit/vegetables/salads – 5-a-day.
  5. Make use of long-life milks foods, dried foods, tinned foods and frozen foods
  6. Enjoy eating together making special mealtimes for the family
  7. Freeze leftovers into portions

Ideas

  • Add red, brown or green lentils to your bolognaise and chilli’s
  • Try some vegetarian bean based dishes
  • Add frozen vegetables to leftover rice for a quick meal
  • Use chorizo to add flavour to meals
  • Add herbs and spices to dishes to add flavour
  • Make fish cakes out of tinned fish and mashed potato
  • Make corned beef or brown lentil shepherd’s pie
  • Make homemade soup out of left over vegetables and vegetable cooking water
  • Make your own pasta out of flour and water
  • Make your own wraps out of flour, yeast and water
  • Homemade pizza is quick and easy
  • Porridge oats offer a quick easy breakfast for all
  • Snack on cereal
  • Make pancakes out of flour and milk/milk alternative – add lemon, syrup or tinned fruit
  • If you run out of squash, try boiling an orange or lemon in water with some cinnamon and cloves to give a delicious drink
  • Try growing your own green beans, tomatoes and herbs, they are super easy!

 

Vitamin D

The main source of vitamin D is from the action of sunlight on your skin. If you rarely see the sun ensure you take a daily vitamin D supplement of 10ug.

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

During the 2nd World War, eggs were in short supply so cakes were often egg free.

Try this egg free cake -it can be easily adapted to make a chocolate cake, a plain cake, a lemon cake or a Bakewell cake.

 

Egg free Bakewell cake

12oz self-raising flour (or 8oz self-raising flour mixed with 4oz ground almonds)

2 teaspoons baking powder

9 tablespoons oil (not olive oil)

12 fl oz water

9oz sugar (granulated, castor or icing sugar)

3 teaspoons vanilla essence

Raspberry jam

 

Method

  1. Heat oven to 170c
  2. Mix all the ingredients together
  3. Place in a lined baking tray (or in 12 muffin sized paper cases) – add blobs of the jam
  4. Cook for 40 minutes for cake (15 minutes for muffin sized cakes)
  5. When cold cover in icing (made from icing sugar, water and almond essence)
  6. Place a tinned/fresh or frozen raspberry on top if you have them and sprinkle with flaked or chopped almonds
  7. Relax and enjoy

 

Tanya Wright MSc Allergy     Specialist Dietitian

(For more recipes see Tanya’s cookbook available on www.tzlaces.com (Free delivery)

https://www.tzlaces.com/im-hungry-milk-dairy-lactose-egg-soya-wheat-gluten-free-recipe-book-for-those-allergys-intolerances/

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