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Getting the Most from Fruit this Summer

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getting the most from fruit this summer 5d8b333b8ffa0 - Getting the Most from Fruit this Summer

Fresh locally grown fruit is essential in our summer diet.

There is nothing that tastes like summer more than the fresh Strawberries you buy from your local Grocery or Farmers Market.

They are filling without being too heavy, they have loads of water packed into them (which helps when summer heat depletes your hydration), and they help you lose weight.

Fruits are great for you! But if you aren’t eating enough, or eating them right, fruits won’t help you much.

These easy-to-follow tips will help you get the most out of the fruits you eat.

Drink Water

When you eat the fruit, drink at least 8 ounces of water with the fruit.

Drinking water helps your digestive system, which helps you absorb foods.

It only takes one cup to help your body quickly digest the fruit and the nutrients they pack.

Take a Daily Multivitamin

Daily vitamins can help you absorb nutrients in food much better and easier.

Take one each morning with breakfast to help it release slowly throughout the day, which helps all the food you eat digest better.

Include Citrus with your Normal Fruit intakes

Citrus fruit jump starts the metabolism, so add in a few slices of lemon, lime, oranges, and even kiwi to your fruit plate.

A mix of half a lemon, strawberries, and blackberries can make a wonderful lunch.

Also add citrus fruit to your water to flavor it and get more benefits from hydrating with good ol’ H2O.

Mix the Fruits with Vegetables

Instead of just vegetables in a salad, mix in fruits with your vegetables and experience something new and delicious.

The different acidic properties, nutrients, and metabolic boosts of the fruits and vegetables will help your body absorb both better.

Not to mention, the different colors, flavors and textures will help you stick with eating more vegetables and fruits because you won’t get bored with the foods.

Eat Yogurt with Probiotics

Probiotics help your body’s digestive system work properly, so if you want to absorb the most nutrients from your food – any food – eat probiotic yogurt at least once a day.

You can really absorb the benefits of fruit if you eat a serving of fruit with the probiotics.

The issue with probiotics is that you lose them daily, and some can make you sick.

You will need to do your research and possibly confer with your doctor on which would be best for you, if any, and you need to ingest them daily.

You can possibly get them in adequate amounts from vitamins if you don’t like yogurt.

Eat a Variety of Fruits

Don’t just eat bananas each morning, and apples with lunch.

That’s boring and your body will start to get used to the foods.

Wake up your system by eating a well-rounded variety of fruits (which is easily done during the summer), and eat at least three servings a day no matter the time of year.

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Cooking Recipes

Parmesan Roasted Cauliflower

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This Cauliflower is roasted with garlic, thyme and parmesan. Bursting with flavour and easy to make, this Parmesan Roast Cauliflower makes the perfect side dish!

Parmesan Roasted Cauliflower

Look I’m gonna be honest with you here. I’m actually not a huge fan of cauliflower in most contexts. There, I said it.

However…

Cauliflower roasted with parmesan, thyme, garlic and butter? Heck to the yes! Roasting cauliflower is a complete game changer in comparison to boiling or steaming. It transforms the texture and flavour into something beyond delicious. When you add a few more goodies it’s gonna be the masterpiece at your next roast dinner 😏

How to make Parmesan Roasted Cauliflower (quick summary)

  1. Peel outer leaves from a whole cauliflower.
  2. Dice into small chunks and combine with butter, garlic, thyme and seasoning.
  3. Sprinkle with parmesan and roast until golden delicious!

- Parmesan Roasted Cauliflower

Top Tip #1 – Dice your cauliflower in to around 1-1.5″ chunks for the perfect juicy yet crispy ratio. Any bigger and the parmesan will burn before the cauliflower is cooked through.

Top Tip #2 – Use a spatula to scrape the cauliflower off the pan and collect all those gorgeous crispy bits!

Garlic Roasted Cauliflower

I use two cloves for this recipe because I LOVE garlic and feel it pairs beautifully with this recipe. Because you know, who doesn’t love cheese and garlic? Having said that if you’re not keen on garlic just reduce to one clove.

Roasted Cauliflower with Thyme

Fresh thyme adds a gorgeous level of flavour to this cauliflower. However, if you don’t have/like it, this will still be delicious without. I don’t recommend using dried thyme.

And there we have it! A super easy side dish for just about everything. Parmesan roasted cauliflower you never fail me 😋

Hey, whilst you’re here why not check out my other recipes?

Easy Vegetable Side Dishes

Alrighty, let’s tuck into this roasted cauliflower recipe shall we?!

How to make Parmesan Roasted Cauliflower (Full Recipe & Video)

  • Large Baking Tray
  • Sharp Knife and Chopping Board
  • Small Pot (for melting butter)
  • Fine Grater (for parmesan)
  • Spatula (for scraping off parmesan cauliflower)
  • 1 Cauliflower
  • 1/2 cup / 40g Parmesan
  • 2 tbsp Butter, melted
  • 2 cloves of Garlic, minced
  • few sprigs of Fresh Thyme
  • Salt & Black Pepper, to taste
  • Peel away the outer leaves of the cauliflower and dice into 1-1.5″ chunks.
  • Combine with 2 tbsp melted butter, a few sprigs of thyme, 2 minced cloves of garlic and a hefty pinch of salt and pepper. Sprinkle over grated parmesan.
  • Pop in the oven at 200c/390f for 20-30mins or until golden brown and fork tender. If it starts to blacken too quickly, reduce the temp. In any instance I don’t recommend cranking up the temp as the parmesan will burn before the cauliflower is cooked.
  • Use a spatula to scrape off the cauliflower, collecting all those crispy bits stuck in between!

a) Garlic – I use two cloves here because I LOVE garlic and feel it pairs beautifully with this recipe. However, if you’re not keen on garlic, reduce to one clove. b) Thyme – Fresh thyme is most suitable here, so do avoid dried thyme. If you don’t have either this recipe will still be delicious without. c) Parmesan – Freshly grated will give you the most coverage and crispiness, so avoid using the sandy texture parmesan. Pre shredded will also work fine. d) Calories – based on sharing between 5 people.

Nutrition Facts

Parmesan Roasted Cauliflower

Amount Per Serving

Calories 114 Calories from Fat 57

% Daily Value*

Fat 6.35g10%

Saturated Fat 3.679g18%

Trans Fat 0.088g

Polyunsaturated Fat 0.309g

Monounsaturated Fat 1.662g

Cholesterol 15mg5%

Sodium 256mg11%

Potassium 530mg15%

Carbohydrates 10.18g3%

Fiber 3.4g14%

Sugar 3.23g4%

Protein 6.34g13%

Vitamin A 200IU4%

Vitamin C 81.6mg99%

Calcium 128mg13%

Iron 0.86mg5%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition is based on the absence of salt unless stated as a measurement in the ingredients. Cost is worked out based on ingredients bought from UK supermarkets, then divided by the number of servings. In both instances these values are just for guidance. Please check out my FAQ Page for more info.

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Cooking Recipes

Mustard Mash

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mustard mash 5db2ce06aed25 - Mustard Mash
This Mustard Mash is the perfect way to spruce up a simple mashed potato. The perfect no fuss side dish!

Mash with Mustard

Honestly, mashed potatoes and mustard is a match made in heaven. I mean mashed potatoes by themselves are great, but if you’re a regular reader of mine you’ll know I like to take things a step further.

Mustard Mash Ingredients

  • Potatoes
  • Butter
  • Cream (or milk)
  • Dijon Mustard
  • Wholegrain Mustard

I definitely recommend using the two different mustards, as they both bring something unique to the mash. The dijon adds that classic mustard flavour, without being as overpowering as something like hot English mustard, whilst the wholegrain adds a nice bit of texture.

How to make Mustard Mash

It really is as simple as popping your spuds in cold water and bringing to the boil until knife tender. Drain and mash with butter, then stir in cream and mustards. From there I always pour melted butter over the top just before serving, just because why the heck not?!

Top Tip – Be sure to season this mash, season again, then season some more. There’s nothing worse than bland mash, so be sure to bring out the best with a hefty pinch of salt in the water for boiling and when mashing. I always use salted butter for this reason.

Make Ahead Mustard Mash

You can of course make this mustard mash ahead of time. Just allow to cool, then cover in the fridge for 2 days without the melted butter.  Either bring to room temp and reheat in the microwave (mixing a couple of times) or add a splash of cream/milk and stir over medium heat in a pot. Serve with melted butter.

- Mustard Mash

Serving Mustard Mash

So that’s it! No fuss mashed potatoes taken to new heights of flavour. Here’s what I love to serve this mash with:

Hey, whilst you’re here why not check out my other recipes?

Easy Potato Sides

Alrighty let’s tuck into this mustard mashed potatoes shall we?!

- Mustard Mash

How to make Mustard Mash (Full Recipe & Video)

  • 2lb / 1kg White Potatoes
  • 1/2 cup / 125ml Cream or milk, or to preference
  • 4 tbsp Butter, at room temp
  • 1 tbsp Butter, melted
  • 2 tsp Dijon Mustard, or to taste
  • 2 tsp Wholegrain Mustard, or to taste
  • Salt & Black Pepper, to taste
  • Peel and dice your potatoes into small chunks. Pop in a pot of cold salted water and bring to a boil. Cook until knife tender (10-15mins). Drain, don’t rinse.
  • Mash with 4 tbsp butter until smooth. Stir in cream until desired texture, then add 1 tsp each of dijon/wholegrain mustard. If you want it more ‘mustardy’ stir through the 2nd two. Season to taste.
  • Transfer to a serving bowl and pour over your final tbsp of melted butter.

a) Seasoning – Bring out the best in this simple mashed potato by seasoning, seasoning more, then seasoning again. I’ll usually go for salted butter for this reason, but feel free to sub unsalted butter if that’s all you have. b) Wholegrain Mustard –  I do strongly recommend using the two different mustards as they both bring s little something different to the table. The wholegrain adds a nice texture to the mash, whilst the dijon adds that classic mustard flavour. c) Make Ahead – Feel free to make this ahead of time! Just leave off the final drizzle of butter and cover in the fridge. I usually bring to room temp before I microwave so it warms through more evenly. You can also add a splash of cream/milk and stir over medium heat in a suitably sized pot. d) Calories – based on using 1/2 cup heavy cream and unsalted butter. Divided by 5.

Nutrition Facts

Mustard Mash

Amount Per Serving

Calories 326 Calories from Fat 152

% Daily Value*

Fat 16.93g26%

Saturated Fat 10.335g52%

Polyunsaturated Fat 0.712g

Monounsaturated Fat 4.846g

Cholesterol 47mg16%

Sodium 129mg5%

Potassium 1021mg29%

Carbohydrates 39.14g13%

Fiber 4g16%

Sugar 3.48g4%

Protein 4.91g10%

Vitamin A 610IU12%

Vitamin C 23mg28%

Calcium 43mg4%

Iron 1.39mg8%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition is based on the absence of salt unless stated as a measurement in the ingredients. Cost is worked out based on ingredients bought from UK supermarkets, then divided by the number of servings. In both instances these values are just for guidance. Please check out my FAQ Page for more info.

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Cooking Recipes

Raspberry Cranberry Jello Salad

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My sister made a Raspberry Cranberry Jello Salad for Thanksgiving that I thought would be perfect for Christmas because of the beautiful dark red or burgundy color.

After I received the recipe, I was also impressed with how easy it is to make.

It only takes 3 ingredients!

My sister put it in a circular mold that she had sprayed with cooking spray.

We still had a hard time having it slide out of the mold, so we slid a knife around the upper edge to loosen it from the mold and then let it sit in warm water for probably about 30 seconds.

I was nervous that it was too long in the water, but when we turned it upside down, it slid out perfectly.

Also make sure that you put it right on the plate where you want it before you tip it upside down as you will not be able to re position it.

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