Tag: nutrition

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Tomato & Pesto Puff Pastry Tart by Neven Maguire @dunnesstores @macneanhouse

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Watch our Simply Better brand ambassador Neven Maguire prepare this delicious Irish Tomato & Pesto Puff Pastry Tart using our new Simply Better Irish Grown Tomkin & Tomistar Tomatoes from Grantstown Nurseries in Co. Waterford. Shop the ingredients in your local Dunnes Stores and find the full recipe below:

Ingredients (Serves 8)
1 Pack of Simply Better Ready To Roll All Butter Puff Pastry, thawed
3 Tbsp. Simply Better Italian Basil Pesto alla Genovese with PDO Genovese Basil
250g Simply Better Irish Tomkin & Tomistar Tomatoes, sliced
125g Cream Cheese
Fresh Basil Leaves, to garnish
Sea Salt and Freshly Ground Black Pepper

Method
1. Preheat the oven to 200°C Fan (425°F/Gas Mark 7).
2. Dust a work surface with flour and roll out the puff pastry into a large rectangle measuring about 45x30cm/18x12in and about 3mm thick. Lightly score a 1cm border around the edge of the pastry using a sharp knife and transfer to a baking tray.
3. Smear a layer of cream cheese inside the pastry border, then cover the cream cheese in a layer of basil pesto. Arrange the sliced tomatoes on top and season with a little salt and pepper before transferring to the oven to bake for about 25-30 minutes until the pastry has puffed up and become golden.
4. Garnish the puff pastry tart with the fresh basil leaves and serve straight to the table.

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Recipe: Guacamole Goes Mediterranean @ClevelandClinic

Mix up your favorite guac by adding feta, rice vinegar and oregano!

Traditional guacamole gets a Mediterranean makeover in this mouth-watering dip. Adding flavorful feta cheese, rice vinegar, oregano and parsley will satisfy the cravings of both avocado lovers and feta addicts!

Ingredients

  • 1 cup chopped avocado (1–2 avocados)
  • 1/4 cup finely chopped red onion
  • 1 teaspoon minced garlic
  • 2 tablespoons finely chopped parsley
  • 1/2 teaspoon dried oregano leaves
  • 1 teaspoon olive oil
  • 1 tablespoon seasoned rice vinegar (flavored with basil and oregano)
  • 1 1/4 cup crumbled reduced-fat feta cheese

Directions

  1. In a bowl, gently stir together avocado, onion and garlic.
  2. Mix in parsley and oregano.
  3. Gently stir in olive oil, vinegar and feta. Refrigerate or serve immediately.

Ingredient health benefits

  • Avocados: Sometimes, good things come in small, bumpy packages. Adding avocados to any dish is a rich, creamy way to get some important nutrients in your body. They’re loaded with unsaturated fats and potassium, which support your heart and protect it from disease, as well as vitamins K, C, E, B6 and B9 (folate). These vitamins support many essential aspects of your well-being, from your eyes and immune cells to strong bones and soft skin. And speaking of head-to-toe health, avocadoes are also high in insoluble and soluble fiber, which your digestive tract will greatly appreciate!
  • Onions: It’s easy not to look past the potent, eyewatering qualities of this common ingredient, but your efforts won’t be in vain! Onions are packed with important nutrients like vitamin C, fiber and flavonoids, which promote immunity, lower inflammation and keep your heart healthy. The fiber in onions also works with prebiotics to bolster your “good” gut bacteria and “smooth your moves.” And a flavonoid called quercetin may suppress the growth of “bad” bacteria that can make you sick.
  • Garlic: Another aromatic allium, garlic is so nutritious that some consider it a superfood! It can boost your immune system when eaten regularly with lots of fruits and vegetables, and it may help regulate your blood pressure. There are also plenty of antioxidants that help decrease unwanted inflammation and keep your cells in peak condition, and certain natural compounds might protect you from harmful bacteria like Salmonella and E. coli.
  • Parsley: Even herbs can have some benefits of their own! Parsley is a natural diuretic, so it helps your body get rid of extra fluid when nature calls, and there are flavonoids to help preserve your heart and brain health.
  • Olive oil: It’s well known that olive oil is a prime choice when it comes to cooking oils, but have you ever wondered why? Well, it’s chock full of heart-healthy fats that help lower your “bad” (LDL) cholesterol and raise your “good” (HDL) cholesterol, as well as fat-soluble vitamins like vitamins D and K. Olive oil is also rich in polyphenols, a type of antioxidant. And while all olive oil is nutritious and delicious, consider going for the extra virgin variety (EVOO) if you can, as it has the highest concentration of these benefits.
  • Cheese: What’s not to love about a food that also loves you? Cheese is a meat-free source of omega-3s, essential fats that fuel every cell in your body and may decrease your risk of certain cancers and eye diseases. Whey, casein and calcium support strong bones and muscles so they can support your needs. And vitamin A and vitamin B12 are responsible for keeping your eyes, brain and blood cells in top shape, while the minerals selenium and zinc help strengthen your immunity.

Nutrition information (per serving)

Makes 5 servings
Serving = 1/4 cup

Calories: 123 (72% calories from fat)
Fat: 11 g
Saturated fat: 2 g
Cholesterol: 3 mg
Sodium: 105 mg
Carbohydrates: 7 g
Dietary fiber: 4 g
Sugar: 1 g
Protein: 3 g
Dietary exchanges: 1/2 starch, 2 fat

— Recipe from Speaking of Women’s Health.

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Neven Maguire’s Brown Scones are full of roughage and great for breakfast

Brown scones are full of roughage and great for breakfast. And here is a good tip: you can make this mixture, shape the scones and freeze them. You can then cook the scones straight from the freezer to the oven – just give them an extra 5 minutes and make sure the scones are golden brown and well-risen.

Ingredients

  • Rapeseed or sunflower oil, for greasing
  • 225g (8oz) self-raising flour, plus extra for dusting
  • 225g (8oz) coarse wholemeal flour
  • ½ tsp baking soda
  • ½ tsp salt
  • 50g (2oz) wheat bran
  • 25g (1oz) butter, diced and at room temperature
  • 1 tsp light muscovado sugar
  • 300ml (½ pint) buttermilk, plus a little extra if necessary

Method

  1. Preheat the oven to 220°C (425°F/gas mark 7). Line 2 baking sheets with parchment paper and grease the paper with a little oil.
  2. Sift the flours, baking soda and salt into a bowl. Tip in the bran left in the sieve and stir it in with the wheat bran. Rub in the butter with your fingertips until it is evenly dispersed. Stir in the sugar.
  3. Make a well in the centre of the dry ingredients and add the buttermilk and golden syrup. Using a large spoon, mix gently and quickly until you have achieved a smooth, not-too-sticky dough. Add a little more buttermilk if necessary, until the dough binds together without being sloppy.
  4. On a lightly floured surface, roll out the dough to a 2.5cm (1in) thickness and cut into rounds with a 6cm (2½in) plain cutter. Arrange on the lined baking sheets and bake for 10-15 minutes, until golden brown and well-risen.
  5. Serve with butter or lightly whipped cream and strawberry jam.


By Neven Maguire

Celebrity Chef

More from
Neven Maguire: Home Chef

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These healthy muffins are the perfect addition to any lunchbox! @glenilenfarm

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Original audio

  • These healthy muffins are the perfect addition to any lunchbox! Sweetened with honey and packed with goodness, they’re a tasty grab-and-go snack for busy school days. Add your favourite seasonal berries to mix up the flavours and keep lunchboxes interesting.

    Ingredients
    85ml milk
    90g Glenilen vanilla yoghurt
    100ml vegetable oil
    80g honey
    1 medium egg
    1 medium orange zest
    200g plain flour
    50g porridge oats (extra to sprinkle on top)
    2.5 tsp baking powder
    1/2 tsp bicarbonate of soda
    175g fresh blueberries

    Method
    Preheat your oven to 180C/160C fan.
    Line the muffin tray with paper liners and set aside.
    Into a bowl, add the milk, Glenilen vanilla yoghurt, oil, egg, honey & orange zest.
    Whisk to combine.
    To this, sieve in the flour, baking powder & bicarbonate of soda.
    Add the porridge oats and mix to combine.
    Finally add the fresh blueberries and fold through.
    Divide between the 10 lined muffin cases and sprinkle on some porridge oats.
    Bake in the preheated oven for 20-25 minutes.
    Remove and allow to cool before eating.

    #GlenilenFarm #LunchboxRecipes #HealthyMuffins #KidsYoghurt #MadeInWestCork
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This Cucumber-Avocado-Tomato Sandwich Has 20 Grams of Protein – from EatingWell. A Light and Easy Lunch

This tomato, cucumber and avocado sandwich is the perfect light and easy lunch. With just a few fresh ingredients, you can have a satisfying meal in just 10 minutes. Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich at the ready!

Refreshing, light and satisfying, our Cucumber-Avocado-Tomato Sandwich is an easy and delicious lunch that will really hit the spot. Every sandwich starts with and needs a good condiment. For this one, we amplify store-bought hummus with the sweet tang of honey mustard and fresh dill for a hit of herby brightness. Then we stack on the fiber-packed veggies: cucumbers and onions give a nice crunch and contrast to the creamy, heart-healthy avocado and the juicy tomato; the alfalfa sprouts add great texture. Cheddar cheese adds bone-boosting calcium and a salty, sharp flavor that complements the fresh veggies perfectly, and hearty toasted whole-wheat bread is the perfect vessel for all these wholesome toppings. Keep reading for our expert tips, including recommendations on swapping out hummus flavors. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Experiment with different flavors of hummus for your spread. Try garlic hummus, dill pickle hummus or even make your own. To prepare a batch of our Classic Hummus, use a food processor and add a handful of ingredients: garlic, chickpeas, lemon juice, olive oil, tahini and salt. Best of all, this flavor-spiked hummus takes just 10 minutes to make!
  • While a chef’s knife can cut cucumbers, a serrated knife is more effective for slicing tomatoes. The serrated edge easily cuts through the skin and flesh without damaging the soft interior.

Nutrition Notes

  • Cucumbers aren’t brimming with the typical vitamins and minerals that you’ll find in many fruits and vegetables, but they are an important vegetable because they contain antioxidant phytonutrients that can help protect against inflammation. They are also more than 95% water, which makes them a hydrating vegetable—great for your skin. 
  • Avocados are known for being high in fat, but it’s the type of fat that your heart loves: monounsaturated fat. Avocados are also brimming with fiber, which has been shown to improve the health of the microbiome, and impacts your health in many ways, including strengthening your immune system, improving cognition and lowering inflammation. 
  • There are few things tastier than a really good tomato, and they are really good for you. Tomatoes are high in vitamin C, which is essential for healthy immune function. They are also high in a carotenoid called lycopene, an antioxidant that helps maintain healthy cells throughout the body, and eating foods with lycopene regularly can help lower your risk of heart disease. 
  • Whole-wheat bread is a heartier choice of bread for this sandwich and you’ll get the benefit of more nutrients and more fiber. Eating more fiber can lead to better digestive health. Whole-wheat bread is also a source of important B vitamins—essential for your working metabolism.

Ingredients

  • ¼ cup plain hummus
  • 1 tablespoon chopped fresh dill
  • 1½ teaspoons honey mustard
  • 2 thin slices whole-wheat bread, toasted
  • 1 (1-ounce) slice sharp Cheddar cheese
  • ½ small tomato, thinly sliced
  • ¼ medium avocado, thinly sliced
  • ¼ cup alfalfa sprouts
  • ¼ cup thinly sliced English cucumber
  • 1 tablespoon thinly sliced red onion
  • Pinch of salt

Directions

  1. Stir ¼ cup hummus, 1 tablespoon dill and 1½ teaspoons honey mustard together in a small bowl until well combined. Spread the hummus mixture on 1 side of each of 2 toast slices. Layer 1 cheese slice, tomato slices, avocado slices, ¼ cup alfalfa sprouts, ¼ cup cucumber and 1 tablespoon red onion over the hummus on 1 toast slice; sprinkle with salt. Top with the remaining toast slice, hummus-side down. Cut the sandwich in half diagonally.