Healthy_Food_Guide_UK_-_January_2020

HEALTH ISSUE MEMORY The MIND diet Green leafy veg, nuts, berries, wholegrains and pulsesarethe building blocks of an eating plan ...

prep 10 minserves 2 vegetarian gluten free 2 kiwis,peeledandsliced 1 largepear,sliced Handfulfreshmintleaves 100gfrozenpineapple ...

Curriedsweetpotatorösti withroastedvegsalad prep 15 mincook 25 min serves 4 vegetarian 2 peppers,chopped 2 courgettes,chopped 1 ...

3 Dividetheporridgebetween 2 bowls.Sprinklewiththeremaining cheese,thentopeachservingwith somerocketanda poachedegg. Garnishwith ...

Beetrootandtofu withcurryleaves prep 10 mincook 35 minserves 4 vegan dairy free Spraycookingoil 1 largeonion,chopped 1tspblackmu ...

HEALTH ISSUE INFLAMMATION The Anti-inflammatory diet Inflammationis associatedwitha rangeofchronicillnesses.Eating plant-based f ...

1 PERSERVING 437kcal 4.9gfibre 36.8gfat 20.6gprotein 7.1gsaturates 0.6gsalt 5.9gcarbs 152mgcalcium 4.7g sugars 4.2mg iron Nutbut ...

2 PERSERVING 522kcal 15gfibre 19gf at 24gprotein 2.2gsaturates 1.9gsalt 52gcarbs 122mgcalcium 18g sugars 4.3mg iron Tandooritofu ...

4 PERSERVING 399kcal 18gfibre 15gfat 23gprotein 4.7gsaturates 1gsalt 32gcarbs 234mgcalcium 14g sugars 3.8mg iron Spaghettiwith l ...

70 HEALTHY FOOD GUIDE JANUARY 2020 Nutritionhighlights Dried pasta is good value, versatile and convenient, with a long shelf li ...

JANUARY 2020 HEALTHY FOOD GUIDE 71 NUTRITION PASTATYPE RAW WEIGHT* (g) KCAL PROTEIN(g) FAT(g) CARBS(g) FIBRE (g) Fresh egg (whit ...

MEAT SEAFOOD VEGETARIAN Olive,anchovy andparsleyfusilli Cook70gfusilliaccordingtothepack instructions,thendrain.Meanwhile, gentl ...

BREAKFAST Poached egg, chorizo, baked bean and avocado pot serves 2 Roughly chop 50g cooking chorizo and gently fry in 1tsp oliv ...

Makea nutritious newstartto 2020 by tryingourplant-based dishesforVeganuary, andfindrecipes forspecific healthconditions WANTTOL ...

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Monday BREAKFAST100gmixed driedfruitpoachedina littleorangejuice,served warmwith50g2%fatgreek yogurtsprinkledwith5g pistachios28 ...

R DIET PLAN Tuesday BREAKFAST 1 serving nut butter, berries and cocoa on toast (p67) with a 200ml glass of skimmed milk 284kcal ...

BERRYAPPLESNOW Put1 slicedcookingapplein a smallpanwith100gfrozen blackberriesand2tbsp orangejuiceandsimmer for 10 min.Stirina l ...

WARMPEPPERSWITHFETA Halvea pepperlengthways andremovetheseeds.Put ona pieceoffoilandfillwith cherrytomatoes.Drizzleeach halfwith ...

HERBYOATHERRING Mix1tbsppinheadoatmeal witha littlechoppedfresh parsley,somechoppedchives anda pinchofcayenne pepper.Openouta fi ...