Complete the Cook - week 2

 

Here come 3 of the best we found for you this week:

RECOMMENDATIONS

Garlic and Parsley Flatbread @ Tesco (own brand)

£1 - on offer! for 210g slice

Shop now

Quinoa Salad Topping part of the new 'Super Grains' collection @ Tesco (own brand)

£1.50 for 143g

Shop now

OR you can make this yourself easy enough by buying both red and white quinoa, cooking it up (just follow packet instructions its very simple).  Add pomegranate seeds, pumpkin seeds and a little chimichurri paste.  You can even make the paste yourself - a basic version would use parsley, garlic, oregano, white wine vinegar and olive oil.  But if you want to have a proper go, Google some recipes as there are many other herbs and spices you might prefer and want to add that can work really well too! Its simple to do, and you could make a big batch of it (both the paste and the salad topper) - BUT I chose to buy it ready made this time, as the ingredients to make it myself, although readily available, are expensive and I don't need either in bulk right now.

Almond milk by Alpro

£1.85 for1 litre (1.75 pints)

find out more: Alpro

We usually go for hemp and/or oat milk from GOOD HEMP and OATLY but tried the almond option for a change this week.  It was good - BUT cannot be used in coffee/tea because it curdles.  Use the oat or hemp milk for that.  In smoothies the almond milk was great with a nice subtle nutty flavour adding that little bit extra.  

**Anyone got any tips for me on other BRAND of unsweetened almond milk they have found?**

And all these fab ingredients were used in the following recipes we threw together for the first time this week - both we will certainly make again and encourage you to give them a go too!

RECIPES

 

FLATBREAD TOPPER

Ingredients:

• Garlic and parsley flatbread AS ABOVE (1/3rd)
• Fresh raw baby spinach leaves (a generous handful)
• Green olives in oil, cooked red peppers and chilli (another generous handful)
• Feta cheese chunks (we cut 1 slice from the block and divided that into 6 pieces)
• Quinoa Salad Topper AS ABOVE (big tablespoon full)
• Honey (just a nice drizzle over the top)

Method:

Put the stuff on top of the bread, in the order as listed above.  Enjoy!

FRUIT & NUT SMOOTHIE

Ingredients:

• Unsweetened almond milk AS ABOVE (enough to cover the fruit in blender)
• Perfectly Imperfect Strawberries AS PER LAST WEEKS BLOG (large handful)
• Frozen cherries (large handful)
• Acai powder (heaped teaspoon full)
• Chia Seeds (tablespoon)
• Cucumber (1/3rd)

Method:

Add the fruit and chia seeds to the blender

Cover with milk

Pop in the powder

Blend til creamy (find the consistency you prefer by adding less milk, more chia for thicker and vice versa for more diluted)

Drink and enjoy with your breakfast or as a super boost snack!

For more recipes, ideas, tips and cheat sheets etc just CLICK HERE to be one of the first to receive our new email newsletter!  

Remember we offer fully comprehensive weight management programmes and health coaching, so for more about what we do and how we can help you create your own healthy recipes and healthy eating plans, give me a shout on  info@nitakothari.com if you'd like to find out more.  We'd love to work with you to create healthy recipes using the foods YOU like so YOU enjoy them! 

For a free, no obligation, consultation just get in touch:  info@nitakothari.com and mention this post.  

To share your recommends for almond milk or your pics of smoothie creations please comment below, or get involved via social media:

  Facebook | Instagram | Twitter | Google+ | Pinterest | Blogger

 

www.nitakothari.com

 **Please remember this is advice ONLY (as is all other information contained in this blog, the website and social media related to it) None of the info or advice is intended to override any recommendation from your GP or health professional**

Complete The Cook - 3 of our favourite products this week

WARNING - Gratuitous product shots below....!

I’ve been asked  recently what products I would recommend, use, buy regularly, enjoy eat, drink etc….So in full disclosure, without sponsorship, endorsement or any kind of money changing hands I thought it would be a good idea to tell you straight up, no nonsense, the good the bad – and of course the ugly – WHAT I really consume – and WHY.  This is the start, so full intro below and more recommendations to follow...

Ok, so I currently shop at Tesco because its close, convenient and cheap.  Don’t hold it against me.  I can’t afford whole foods supermarkets, have no local access to farmers markets and cant wait in and pay for delivery from specialist online stores all the time. There ARE some AMAZING ones though so I'm not knocking them, but simplicity, no nonsense, budget and time saving is as key for me as it is for you (or at least as you keep telling me), so this works while I still manage to produce nutritious, quality, tasty, meals.  AND - If I can, of course you can.  Right? 

So to complete the cook (do you like what we did there?) - ie for our recipes this week we recommend:

The Collective Dairy - Straight Up, Unsweetened Live Yoghurt

£1.79 for 450g (Tesco) 

Twitter @collectivedairy 

Facebook @thecollectiveinuk 

Web www.thecollective.com

 

 

Tesco - Perfectly Imperfect Range, Strawberries 

£1.29 for 400g

Twitter @Tesco 

Facebook @Tesco 

Web - Perfectly Imperfect Range 

 Tesco - pre chopped Mango Chunks

£2 for 275g

Twitter and Facebook same as above for Tesco and if you want to find out more: TescoPLC

For our recent recipe creations, shopping lists and MORE you can CLICK HERE and be one if the first to receive our new email newsletter starting this summer 

 

Here are this weeks complete the cook ingredients lists to start you off:

 

Breakfast

Live yoghurt ("Straight Up" as above)

Grapefruit (tinned - no fuss, mess, no nonsense - in water never syrup)

Fresh blueberries

Granola

Chia seeds

Honey

Strawberry Salad

Strawberries ("Perfectly Imperfect" as above)

Orange rapture tomatoes (Yes I admit I bought them cos they were on special and I loved the name!)

Mixed salad leaves

Fresh mint

Fried (or better grilled) hallumi

Olive oil and balsamic vinegar to dress

The Perfectly Imperfect range is the Tesco version of Asdas "Wonky Veg" we shared the launch of a little while back (http://your.asda.com/news-and-blogs/wonky-fruit-veg-boxes).  The Tesco brand were only £1.29 for 400g compared to £2 for the same weight in the better looking strawberries.  Honestly these taste just as good, there is NOTHING wrong with these beauties!

 

Monday was the Summer Solstice AND there was a Strawberry Moon.  This hasn't coincided since 1967 apparently and the next time it happens will be in another 46 years so for some of us a once in a lifetime!  The strawberry moon marks the arrival of strawberry picking season!  So I figured it would be rude not to eat some strawberries (even if I cant get out to pick them myself right now).

I wouldn't usually, but went for pre-cut fresh mango this week.  Mango is a faff anyway and often not the cheapest of ingredients.  These are done for you saving mess and struggle (no nonsense), plus they are guaranteed ripe. Also 1 mango weighs in a approx 375g and that includes the skin and stone, so taking that on board and considering the other bits for the smoothie we used these in came to a grand total of £2.59 (for approx 6-7 servings - that's only 37p a pop)  I think its worth shelling out the £2 for lazy mangoes.

Green Smoothie

Chopped mango (from Tesco as above)

Spinach

Kiwi 

Curly Kale

Apple juice

Water

You said it looks like sludge - yep we do make an abundance of green smoothies and they often look like pond life - I admit that.  I think a lot of people have an aversion to green foods - not the best colour for a drink really, but I can assure you this one was sweet and smooth and 5 out of 5 of your 5 a day!  If you really dont like the idea of drinking the green stuff - check out our other smoothie recipes - you can search via our Facebook page and Instagram while we set up a recipe archive to make it easier for you - just click the pics you like and you should find a nice list of healthy ingredients too - if not you can always ask and we can see what we can whip up for you!

Remember we do offer personal, made to measure plans (online or 1 to 1) to get your health back on track, put a spring in your step, help you shop smart, budget, and eat well.  We also offer fully comprehensive weight management programmes and health coaching, so drop me a line info@nitakothari.com if you'd like to find out more.  We'd love to work with you to create healthy recipes using the foods YOU like so YOU enjoy them! 

For a free, no obligation, consultation just get in touch: info@nitakothari.com and mention this post.  For more recipes, ideas, tips and cheat sheets etc just CLICK HERE to be one of the first to receive our new email newsletter starting this summer!  

You can also find and follow us for regular updates and inspiration via social media:  Facebook | Instagram | Twitter | Google+ | Pinterest | Blogger

 

www.nitakothari.com

 **Please remember this is advice ONLY (as is all other information contained in this blog, the website and social media related to it) None of the info or advice is intended to override any recommendation from your GP or health professional**

 

 

Seasonal eats - Fresh ideas for June

Welcome to the summertime!  In the UK, we have hit it - its pouring with rain, thunder and lightening and soooo hot you cant sleep or breath.  Hay fever is here so we are all coughing and sneezing, eyes streaming and faces puffy!  Yay - hello summer.

Although - saying that, the mornings are definitely brighter earlier and as long as its not shockingly bad weather wise, its light enough in the evenings (until quite late in fact) to hit the pub garden after work for a quick pimms/gin/cider.....or get down to the beach for a few beers....Anyone?

*For our pick of the 10 best summer cocktails - please sign up for the newsletter here

So summer season is here and as well as the light and the beer gardens and the hay fever, I have been indulging a few of my favourite fruits and veggies that are great, fresh and local this time of year.

Seasonal veggies

Think GREEN and look for:

Broad Beans
Chicory
Runner Beans / String Beans / Green Beans
Mangetout
Peas
Mint

Then still in season are:
New potatoes
Radishes (check out my lovely bunch!) 


Spinach
Spring Onions
Watercress




*We shared a super summer recipe via @Simplycookcom on Twitter yesterday using these ingredients - see that and re-share here


And saving my favourite to last - ASPARAGUS *See our first ever blog "A is for Asparagus" for summer seasonal asparagus recipes and info


Seasonal Fruits

So think green for the veg and RED for the fruits this time of year:
Raspberries
Cherries
Tomatoes
And my summer favourite - STRAWBERRIES

*Check out the recipe on Facebook or Instagram for the beauties below - yes we fried strawberries for a summer supper yesterday!

Seasonal Meat and Fish:

Of course in the UK (in the summer rain) BBQ season is upon us so outdoor grilling of still in season LAMB is your best bet for freshness, cost and indeed to buy British if you are thinking local.

Makerel, Salmon, Sea Bass and Trout are also great this time of year - try fish on the BBQ for a healthy option - and shellfish - well June is all about the CRAB.

GROW YOUR OWN?

You haven't yet?  No problem get prepared for next year because strawberries and tomatoes especially are 2 of the easiest you can grow at home.  You don't need a garden or allotment, just a couple pots on a patio or window ledge will be fine. 

Here are some growing tips from (nothing but the best) The Royal Horticultural Society.  And if you didn't plant already that's still ok - you can buy the plants and keep them this month.  Look after them nicely, as per instructions in the links below and harvest in a few weeks - July strawberries and toms are just as super tasty and sweet!

https://www.rhs.org.uk/advice/grow-your-own/fruit/strawberries

https://www.rhs.org.uk/advice/grow-your-own/vegetables/tomatoes

Ok, and last but not least - completely off the seasonal subject as not usually one we talk about this time of year is celery. But I want to finish this with a mini CELERY CELEBRATION!  You might have seen our website news in March spreading awareness for Nutrition and Hydration week (https://nutritionandhydrationweek.co.uk/) where we talked about vegetables that can hydrate as they hold a very high water content.  Well celery was one of those and its so super simple to grow your own - did you know that?  

*Hydration is something to keep in mind during June and the summer months too, so please read the info here: http://www.nitakothari.com/day-2-nutrition-hydration-week-2016/  

And look at my little celery plant growing on my kitchen window sill after only 2 days >>>>>>>>>>>>>

How exciting!  I'm so impressed that this is actually working - celebrate celery and do one yourself!  

*I will keep you updated on the growth and development of this little one via the newsletter (just click to signup and see the little one grow plus find out more on how to grow your own)

So there you have it - seasonal stuff for JUNE

Enjoy the sun, thunder, beer gardens and hay fever, and make sure you eat some strawberries, grow something yourself and sign up for healthy summer cocktail recipes plus updates on our baby celery success. 

You can also share your home grown goodies and any summer recipes with us via social - Facebook / Twitter / Instagram

Any questions, just drop us an email: info@nitakothari.com 

www.nitakothari.com

 **Please remember this is advice ONLY (as is all other information contained in this blog, the website and social media related to it) None of the info or advice is intended to override any recommendation from your GP or health professional**