The nutritional benefits of celeriac

IMG_5389Celeriac makes such a lovely change from pasta, rice and potatoes and has many nutritional qualities (now here’s the technical part…)

  • Celeriac is very low in calories. 100g root holds just 42 calories.
  • Contains many health benefiting plant-nutrients, minerals, vitamins, and dietary fibre.
  • Similar to carrot and other members of Apiaceae family vegetables, celeriac too contains many poly-acetylene anti-oxidants.
  • Several research studies from scientists at the University of Newcastle at Tyne found that these compounds possess anti-cancer properties and, thereby, may offer protection from colon cancer and acute lymphoblastic leukemia amongst other diseases.
  • Celeriac is a splendid source of vitamin-K. 100g root provides about 41 µg or 34% of recommended daily intake. Vitamin-K improves bone mineralization by promoting osteoblastic activity in the bones. Research studies suggest that it also has an established role for patients affected by Alzheimer’s by limiting neuronal damage in the brain.
  • The root is an excellent source of some of the essential minerals such as phosphorus, iron, calcium, copper, and manganese. Phosphorus is required for cell metabolism, maintaining blood buffer system, bone, and teeth formation. Copper helps restore immunity, prevents anaemia, and is essential for bone metabolism.
  • It contains some of the valuable B-complex vitamins such as pyridoxine, pantothenic acid, niacin, riboflavin, and thiamin. Fresh root also provides moderate amounts of vitamin C (8mg/100g).

What’s more, it has a really awesome flavour!  Of course, not to everyones taste, but I love it.  This lovely, healthy and low calorie meal contains just 315 calories!

250g of celeriac dusted with paprika and roasted with 5g of avocado oil (92 calories).  Pan fried sea bass fillet with another 5g of avocado oil (150 calories) and home-made ratatouille (75 calories).

Oh, and 5 calories for the paprika! = 322 calories for the meal.

More virtual running

I have been totally loving my “virtual runs” as well as enjoying bouncing on my gym ball whilst taking part in Zoom calls!  Today I’m over 15,000 steps (over 5 miles).

As we move into warmer weather, strawberries are starting to feature on my daily menu, as well as new potatoes with fresh mint and butter.

Food doesn’t have to be boring and it’s great to be able to enjoy meals “alfresco”….

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Lunchtime salad with smoked salmon, fresh dill, tzatziki, jalapeno pepper houmous, Kalamata olive and home grown lettuce.
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Lemon sole fillet lightly dusted in a lemon and parsley crumb with new potatoes (butter and fresh mint an absolute must!)

Making exercise fun – virtual running

Every day as part of my daily exercise routine, I do around 40 minutes of vigorous bouncing on my gym ball.  I find it difficult and painful to weight bear for any great length of time because of my disability and my damaged ankle so once I’ve done my stretches and warm up exercises, I bounce away to raise my heart rate.

Usually I’ll take that time to look out of the window, watch people walking by on their way to work or school.  I’ll watch the cars driving past and note with some amusement whether someone is running rate, or whether that yellow Aygo that passes at 8.30am has been washed yet.

The scene outside my window has changed and there’s less to see.  I love watching the birds nesting in the hedge opposite, the red kites wheeling in the sky above.

But now I’ve discovered “virtual running”!  I used You Tube to look up virtual treadmill runs and have found a whole new world (literally!)  I can run in Rome, Paris, London, Prague and even Singapore.

I’ve run a 10k in Durham – which was incredible – I really did feel as though I have been a participant as I overtook the runners ahead of me in the field and as I saw runners slowing down to a walk.  The feeling as I passed the finish line may not have been quite the same as the person who was doing the filming, but I held him in awe as I realise that he’d run in one session what had taken me over two days (2 hours) of bouncing on my ball.

As well as achieving my cardiac workout, I’m enjoying my tour of the world, seeing cities filled with tourists taking in the famous landmarks and sights.

Best of all, the “runner” climbs steep flights of steps to I get to see parts of the city that I may have struggled to access from my powered wheelchair.  That was certainly the case for my run around Prague where I enjoyed seeing parts of the old town that I didn’t see when we visited many years ago.

It wasn’t as cold either…..  Prague in February is very, VERY cold!

Manchester Tart – good old fashioned “school puddings” 212 calories

IMG_5006Manchester tart – a dessert that was served for school dinners when I was younger.  Or “pudding” as it was always know.  Not actually too calorific or too difficult.

This is the second time during the Covid-19 lockdown that I’ve made pastry and it’s actually really simple (using a food processor) and much nicer.

It was bloomin’ lovely and only 212 calories for a portion. Thought I would share the recipe. The custard came out rather too runny, so I’d adjust it by either using less milk or adding more custard powder:

Manchester Tart – 212 calories per portion

Cooking Time: 30 mins

Serves: 6

Calories per serving: 212

Ingredients

Plain Flour – 55g

Unsalted Butter – 33g

Salt – 1 Pinch/0.1g

Water – 3 Tbsps/45ml

Milk, Semi Skimmed – 575ml

Custard Powder, Original – 20g

Sugar, Caster – 3 Tbsps/45g

Jam, Raspberry – 3 Tbsps/45g

Desiccated Coconut – 30g

Method

Heat oven to 200C/180C fan/gas 6. Butter a 22cm round loose-bottomed tart tin.

Make the pastry – Place the plain flour into a large bowl, add the (chilled) diced butter and rub in with your fingertips until the mixture resembles fine breadcrumbs.

Stir in a pinch of salt, then add 2 – 3 tbsp water and mix to a firm dough.

Knead the dough briefly and gently on a floured surface.

Use the sheet of pastry to line the tin. Prick the base with a fork, then lay a sheet of baking parchment on top and fill with baking beans. Bake for 20 mins. Remove the beans and baking parchment and cook for a further 5 mins. Remove from the oven and leave to cool.

To make the custard, mix the custard powder and sugar with a small amount from the measured milk in a measuring jug. Place the remaining milk in a pan and heat over a medium heat. Once the milk is fairly warm, add the custard powder mixture and continue to cook, stirring constantly until smooth and thick, around 5-10 mins. Leave to cool and cover with cling film to stop a skin forming.

Once the base and custard have cooled, spread the jam over the pastry and sprinkle with half the coconut. Pour in the custard, then sprinkle with the remaining coconut and chill.

Nutrition Data Per Serving

Calories (kcal) 211.9

Protein (g) 4.6

Carbohydrate (g) 26.6

Fat (g) 9.5

Fruit & Veg 0.0

Fibre (g) 1.1

Vegetarian hoisin duck stir fry with wholewheat noodles – 522 calories

IMG_4847 (1)Quite impressed with the flavour, texture and taste of this “pretend” hoisin duck and will definitely have it again! Far less calories per 75g portion (159 calories) than shredded duck would usually be.

Vegetarian hoisin duck stir fry with wholewheat noodles – 522 calories

Preparation Time: 15 mins

Cooking Time: 20 mins

Serves: 2

Calories per serving: 522.3

Ingredients

Linda McCartney Vegetarian Duck, Shredded, Hoisin, Frozen – 2 Servings/150g

Brown Onions -50g

Mange Tout – 50g

Carrots, Peeled -1 Carrot/75g

Hoisin Stir Fry Sauce -1 Packs/139.545g

Wholewheat Noodles, Blue Dragon – 2 Servings/100g

Chestnut Mushrooms -½ Pack/125g

Olive Oil – 2 Tsps/10ml

Red Peppers – 0.33 Med/52.8g

Peas, Frozen – 100g

Method

Put the noodles on to cook as per packet instructions.

Peel and slice the onion. Se-seed and cut the pepper into strips. Peel the carrot and chop into matchstick sized pieces. Wipe and cut the mushrooms into chunks. Defrost the frozen peas.

Place the oil in a wok over a medium heat. Add the onions carrot, pepper and stir over the heat until softened. Add the mange touts, mushrooms and the vegetarian duck. Stir for a further 5 minutes. Add the stir-fry sauce and 100ml of water and continue to cook for 10 minutes, lowering the heat.

Drain the noodles, mix in with the stir fry mixture and serve.

Nutrition Data Per Serving

Calories (kcal) 522.3

Protein (g) 30.2

Carbohydrate (g) 66.0

Fat (g) 13.7

Fruit & Veg 3.0

Fibre (g) 13.3

Staying positive during lockdown

This is a worrying time.  A frightening and anxiety inducing time for even those who have a positive attitude to life and all that it throws at them.

From various interactions on social media and with the voluntary work I am involved with I am aware that for many, the situation is really frightening, and they’ve been struggling with sleep, eating sensibly and managing their days whilst isolated from family, friends and regular social interactions.

I’m certain that you may have observed an increase in people running, walking, jogging and cycling.  Weekly routines for many individuals include regular gym visits or exercise classes and this group appear to be really struggling with the physical isolation aspect of life “in lockdown”.

We are unable to influence anything in the larger scheme of things.  All we can do is work within the constraints of what is in our direct control.

Some of these things such as not leaving the house unless absolutely necessary and, when we do, practising physical distancing are being imposed on us.  It’s imperative that we listen to the advice that we are being given and adhere to it.

But how can we ensure that we maintain or even improve our own physical and mental wellbeing at this time?  We have to take responsibility for keeping ourselves as mentally and physically fit as we are able to.

For me, there aren’t too many changes.  I am still exercising first thing in the morning, on a daily basis for around an hour and on my own – the same place and generally around the same time of day (7am/8am).

I have a daily exercise regime which involves back, neck and shoulder stretches to maintain my flexibility and ability to remain independent.  That’s particularly important to me as a disabled person.  I need to be able to maintain (and perhaps even improve) my ability to carry out everyday activities of personal care – showering, dressing managing to use the toilet, mobility.

Exercises to increase my heart rate, maintain muscle mass and strengthen my core are an essential part of my daily routine, just as much as dental care is.

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The view from my window as I exercise
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Concentration as I stretch

My exercise routine is seated on a gym ball, in an upstairs room looking out to the street – we have views across a large open lawned area – a University hall of residence.  I put music on, music that I love listening to.  I fully immerse myself in what I am doing for an hour.  Counting my reps, making sure that my stretches are done fully.  30-40 minutes of vigorous bouncing and “marching’ swinging my arms to get my heart rate up to peak.

That exercise is now particularly important and the urge to just “get it over and done with” in order to get on with my day has gone.  I have more time in my day to get on with those other things.

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The gym ball went to Tenerife with me!

I also have the time to concentrate on ensuring that my meals are as healthy and as nutritious as possible – including beans, pulses, nuts, seeds, fresh salads and vegetables.  This is also something I am very used to doing.  We don’t eat takeaways and we eat out only rarely – so we aren’t seeing the changes to our everyday life as being too restrictive.

We are also able to spend more time in our garden.  I appreciate that not everyone is lucky enough to have outdoor space and there isn’t a day that goes past at the moment when I am not grateful for the space that we have and the fact that we both love gardening so much.  Watching the progress on the growth of various seeds we have planted (courgette, cucumbers, tomatoes, herbs, flowers, salad leaves, beetroot).

 

Stay safe everyone, stay well and take care of yourself.  It’s really crucial that you do that at the moment.

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Our garden sanctuary (taken in the Summer last year)

Sweet Chilli Chicken Stir-fry – 552 calories

Super healthy, lots of added vegetables and a BIG portion. This could have easily have made 3 portions, but we are greedy and have been working in the garden all day….

Sweet Chilli Chicken Stir-fry – 552 calories

Preparation Time: 10 mins

Cooking Time: 15 mins

Serves: 2

Calories per serving:  551.7

Ingredients

Red Peppers – 85g

Chestnut Mushrooms – 117g

Mange Tout – 66g

Wholewheat Noodles, Sharwood’s – 110g

Chicken Breast Fillets, Skinless & Boneless – 193g

Olive Oil – 11ml

Carrots, Peeled – 80g

Brown Onions – 72g

Frozen Garden Peas – 100g

Sweet Chilli, & Garlic, Stir Fry Sauce, Blue Dragon -1 Sachet/120g

Preparation

Cut the chicken into thin strips. Peel the carrot and cut into matchsticks. De-seed and de-stalk peppers and cut into strips. Top and tail mange touts and cut in half. Peel onion and cut into slices, De-frost the peas. Wipe mushrooms and cut into chunks.

Method

Place noodles into a pan of boiling water and cook for 10 minutes, drain and set aside.

Put oil in a large wok and heat over a medium heat. Add the chicken, stir fry until browned, remove and set aside reserving the oil. Add the peppers, carrots and onions. Cook for around 10 minutes stirring all the time. Add the mushrooms, mange touts and peas and continue to cook for a further 5 – 7 minutes.

Add the sachet of sauce to the vegetables and continue to cook for 5 minutes.

Add the browned chicken and continue to cook through for about 3 – 4 minutes. Turn off the heat, add the drained noodles and combine.

Serve.

Nutrition Data Per Serving

Calories (kcal) 551.7

Protein (g) 40.5

Carbohydrate (g) 73.1

Fat (g) 9.9

Fruit & Veg 3.5

Fibre (g) 10.8

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Pan fried halloumi, ratatouille and roasted cauliflower steak – 549 calories

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The ratatouille was a batch of previously frozen home made (74 cals)

Cauliflower steak recipe (serves 2)

60 calories per 50g “steak”

Ingredients

1 x cauliflower cut into steaks

10ml of olive oil

Juice of half a lemon

1 garlic clove peeled and finely diced

Pinch of dried chilli flakes

Method

  1. Preheat oven to 200 degrees C). Line a baking sheet with baking parchment.
  2. Place the cauliflower onto a cutting board with the stem side facing downwards; cut vertically into 4 steaks approximately even in thickness. Arrange ‘steaks’ onto the prepared baking sheet.
  3. Whisk olive oil, lemon juice, garlic, dried chilli flakes, salt, and black pepper together in a bowl. Brush 1/2 of the olive oil mixture over the tops of the cauliflower steaks.
  4. Roast cauliflower steaks in the preheated oven for 15 minutes. Gently turn over each steak and brush with remaining olive oil mixture. Continue roasting until tender and golden, 15 to 20 minutes more.

The halloumi was pan griddled – firstly dipped in beaten egg and then a light dusting of cornflour.  Halloumi is VERY calorific (approx 315 calories per 100g), which is why we enjoyed it with these low calorie but filling accompaniments.  415 calories for the 112g of cheese alone, including the cornflour dusting, egg and a teaspoon of avocado oil for frying.

Total for this meal : 549

 

 

Squash, sage and sourdough bake – 246 calories

IMG_4647Squash, sage and sourdough bake

It took quite a bit of preparation, but well worth it – we have four portions in the freezer and it was absolutely delicious! We enjoyed it with M&S Italian Style sausages and a small amount of stir-fried leek and cabbage and mashed swede and carrot.

I think many vegetarians would be very happy with this (minus the sausages, of course….)

Preparation Time: 45 mins

Cooking Time: 1 hr 45 mins

Serves: 6

Calories per serving: 246.4

Ingredients

Butternut Squash – 1150g

Olive Oil – 10ml

Red Onions – 220g

Garlic – 4 Cloves/12g

Sourdough Bread – 100g

Chilli Peppers, Red – 2 Peppers/26g

Lemon Zest – 2 Tsps/4g

Double Cream Alternative – 1 50g/50g

Knorr Vegetable Stock Pot – 1 Pot/28g

Water – 300ml

Pecorino Cheese – 100g

Pumpkin Seeds – 1½ Tbsps/15g

Fresh Sage – 2 Tsps/1.6g

Method

Heat oven to 140C. Peel and dice red onion. Peel and finely slice the garlic. Peel the butternut squash, cut in half lengthwise, remove seeds, and slice into semi-circles, keeping the slices as thin as possible. Wash the sage leaves and finely slice. Remove the zest from the lemon. Finely chop the chilli peppers.

Heat the olive oil in a frying pan over a medium heat. Add the onions and fry stirring regularly (don’t allow to brown). Once softened, add the garlic and continue to cook for a further 5-10 minutes. Switch off the heat and add the chopped sage, stirring through and set aside.

Take a large shallow casserole dish. Starting with a layer of butternut squash, alternatively layer the sliced butternut squash with the onion/garlic, finishing with a layer of butternut squash.

Make up the stock pot with 300ml of boiling water, stir until dissolved and set aside. Measure the flour into a small bowl, add a few spoonfuls of the stock and mix into a smooth paste. Add the stock a little at a time until completely combined with the flour. Add the cream alternative into the mixture.

Pour the mixture gently over the butternut squash and onion layers.

Sprinkle with salt and freshly ground pepper. Cover the dish in foil, place into the oven and bake for 1.5 hours.

Whizz up the sourdough in a food processor using the “pulse” button to make breadcrumbs. Mix with the lemon zest and finely chopped fresh chillies. Finely grate the pecorino and mix in with the breadcrumbs.

Remove the bake from the oven and sprinkle over the breadcrumb/cheese mixture. Top with the pumpkin seeds. Turn up the oven to 180 degrees and continue to cook the bake for a further 15 minutes until the breadcrumbs are golden and the cheese is melted.

Remove from the oven and allow to settle for a couple of mins before serving.

Nutrition Data Per Serving

Calories (kcal) 246.4

Protein (g) 8.9

Carbohydrate (g) 27.4

Fat (g) 11.4

Fruit & Veg 2.7

Fibre (g) 4.0

Covid-19 – motivation and maintaining emotional wellbeing

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Derrick Evans –  aka “Mr Motivator”

Unsurprisingly, the news recently has been dominated by the news of the Covid-19 pandemic.  Understandable alarm – and even panic (when it comes to toilet paper buying) has been well documented via social media platforms.

It was refreshing this morning to listen to a programme on BBC Radio 4 which was rather more reassuring about what we can do to keep ourselves as well as we can in the period leading up to preparing for the effects of the virus to hit its peak.  I thought I would share here.

These aren’t the “usual” things that we might have been hearing or seeing.  Spreading  panic isn’t helpful or constructive and often has a profound negative effect on our emotional health.

The programme looked at how we should all ensure that we look after our own health – even before we consider offering support to others.  This isn’t just be about our physical health either.  Emotional wellbeing is vital at this time and that will become even more important if we are forced into self-isolation or when those around us are affected.

I have read and heard concern from those thinking ahead to self-isolation.  How good are we at being kept apart from others?  Our friends, family members, social activities and events, holidays and trips, days out…..  these are all critical in maintaining our wellbeing.

One of those who appeared on the programme was Derrick Evans, aka Mr Motivator.  Derrick is a Jamaican born British fitness instructor who rose to fame in 1993 through appearances on the UK breakfast show GMTV where he performed live fitness sessions and offered tips and advice to viewers.

I remember vividly Derrick’s lurid tight-fitting spandex outfits.  I also recall his infectious enthusiasm and big smile and listening to him on the programme this morning, at the age of 67, he appears not to have changed.

He advised listeners of the importance of maintaining physical wellbeing as we age and outlined some simple things that we should be doing on a daily basis in order to keep as mobile and fit as possible as we grow older.  His advice today was that we can use time when we are forced into our homes to concentrate on our physical activity.  He exercises daily for an hour and does a press up for every year of his age.  He described the value of music whilst we do exercise.

You can listen to Derrick on the programme here :  www.bbc.co.uk/sounds/play/m000gcvg at 2:52:56 into the Today programme.

If you want to do one thing today to make it a better day, listen to Derrick’s advice!

The programme was really interesting from 1:51:42 when it came to other information about the Virus and its effects.