Nutrition key to sound health
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🍋 Lemon Meringue: Shortbread, Velvet Cloud Parfait & Vanilla Ice-Cream
Easy meal idea: 2 eggs cooked in #kerrygold and topped with grated cheddar with avocado and blackberries on the side.
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Ingredients
Preparation:
If you have the time, make your own croutons. Its fast and easy. If not, a store bought option is possible. If making them at home, toss the torn bread on a cooking sheet with three tablespoons of olive oil. Season generously with salt and dash of pepper. Bake them at 375 degrees for 10-15 minutes until toasted.
Chop the romaine hearts and place in a mixing bowl. Add the croutons, a half jar of Spinelli’s Caesar dressing and half the shredded parmesan. Toss well. Garnish the top with the remaining parmesan cheese.
1 small round wholewheat pitta
30 washed spinach
30g light cream cheese
1 sliced tomato
1 boiled egg
Place egg in a pot of boiling water and boil egg for 3 – 6 minutes
Once cooked, remove from pot carefully and slice
Place pita in a toaster and toast as desired
Carefully remove from toaster and slice open when cool
Pitta may be hot so be careful doing this
Spread light cream cheese in the pita and layer with spinach, sliced tomato and boiled egg and serve
Food on RTÉVerified account @RTEfood 3 hours ago
Rachel Allen’s Clementine and Almond Cake – http://ow.ly/t0Lx30gE1Wk
I don’t know about you but I love my bed! And I firmly believe that a good night’s sleep can make you feel so good! Breathing, eating and sleeping are three of the most basic and essential functions we do as humans. But can food affect our sleep or does our sleep affect our food? The reality is that it is probably a bit of both…On average we need between 7-9 hours’ sleep per night with some people managing on less and others may need more. Lack of sleep can lead to irritability, fatigue and difficulty concentrating. However chronic poor sleep has been linked to obesity, diabetes and heart disease.
In general, research has found that eating in line with the Mediterranean or DASH diet, both of which promote fruits and vegetables, fiber rich foods and healthy mono-unsaturated and polyunsaturated fats tends to be associated with better quality sleep. Magnesium is a mineral that is reported to help with sleep regulation and is found in bananas, nuts, green vegetables, tofu and dairy. Melatonin is a micronutrient present in some foods but also a hormone that occurs naturally in the body and helps control sleep patterns. Melatonin, is found in tart cherry juice, eggs, nuts and dairy. Interestingly the tradition of hot milk before bed comes from Roman times… and milk contains both magnesium, melatonin and an amino acid called tryptophan which helps produce serotonin and melatonin.
Kiwifruit is another food that has been reported to have a positive impact on sleep duration and quality. In one four-week trial of adults with sleep problems, consumption of two kiwifruits per day one hour before bedtime significantly increased total sleep time and sleep efficiency. A potential reason for this is that they are a rich source of antioxidant and contain the hormone serotonin. Either way they are also great sources of vitamin C and great for keeping bowel movements regular.
Do you ever feel like you make poorer food choices when you’re tired? There may be good reason behind this. Sleep deprivation can cause a drop in Leptin levels (a hormone that signals fullness) and increases the hormone Ghrelin (hormone that stimulates appetite). This change in hormones can explain why you might eat more when missing sleep or why you tend to eat more without feeling full when you have had minimal sleep. US research from Cedar- Sinai Medical Centre also found that lack of sleep increased insulin resistance. So, we can see that regular good night sleep helps manage hormones, appetite and possible food choices.
Caffeine and alcohol can negatively affect falling asleep and sleep quality so best to keep within healthy limits if struggling with sleep. Maybe keep the caffeine to before midday!
Some sleepy bedtime snack ideas!
Heat the olive oil in a large frying pan and add the seasoned hake fillets, skin side down. Cook for a couple of minutes until the skin is just beginning to crisp, then add little knobs of butter to the pan around each hake fillet and cook for another couple of minutes until the skin is crisp.
Turn the hake fillets over and cook for another 3-4 minutes until cooked through. This will depend on the thickness of the fillets. Transfer to warmed plates while you make the sauce.
Add the rest of the butter to the frying pan and allow it to gently melt over a moderate heat. When it has melted, add a squeeze of lemon juice and the herbs, swirling to combine. Season to taste. Spoon this sauce over the hake fillets and serve with steamed broccoli and some sautéed new potatoes.
Above all be careful not to overcook the fish. To check, gently prod the thickest part of the fish with a small knife. If it is cooked, the flesh will look opaque and the flakes will separate easily. If it isn’t done yet, it will still have the translucent look for raw fish.
Other fish you could use: Whiting, haddock or trout fillets
Protein: 39g
Carbohydrates: 52g
Fat: 26g
Iron: 2.4mg
Energy: 644kcal
Foodaware 