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**

 

 

The 'humble' Radish

After eating them all week and sharing the pics on #TastyTuesday – here’s a little low down on the radish…..

RADISH = An edible root vegetable

• Domesticated in Europe in pre Roman times

• UK radish season = Mid April to mid October making them the 1^st UK salad vegetable to come into season

• This could be due to their fast germinating and growing times – small crispy radishes can be ready for consumption within a month

• Hotter weather produces a “hotter” flavoured radish (ie a more peppery taste) and cooler weather a “cooler” tasting vegetable

• Radishes are mostly eaten around the UK and worldwide as a crunchy salad vegetable, but they can be cooked (as can their leaves)

NUTRITION FACTS:

• Radishes are 95% water, making them a great vegetable to boost hydration levels

• They hold approx. 1 calorie each (medium to large ones), that’s about 5cals per handful, or only 16cals per 100g!

• And for those watching the calories consider this:  Another healthy snack = almonds but swap a handful or almonds for a handful of radishes and save yourself 1036 calories!  OR swap rice cakes for radishes and save 385cals…..

• The humble radish contains a high percent vitamin C (making them a great antioxidant), along with vitamin B6 (making them skin kind as well)

• They pack a punch in minerals too, containing a good level of magnesium, copper, calcium, potassium, iron and folic acid – wow!

• They also contain a digestive enzyme – diostase – helping aid healthy digestion

• Radishes are low GI, helping stabilise blood sugars by releasing glucose gradually over  time

GROW YOUR OWN?

Yep you could – as mentioned earlier the British radish season lasts from mid April to mid October – you can successfully grow them anytime during these months.  They germinate and grow FAST – be ready to harvest your crop in under a month if you’re lucky and like your radishes small, sweet and crunchy!

The radish can also be grown as a ‘companion plant’ as they suffer very few pests and/or diseases – this may be due to their strong odour deterring insects…..? 

For more on growing radishes yourself check the Royal Horticultural Society website here:

www.rhs.org.uk/advice/grow-your-own/vegetable/radish (which also includes a great little summer salad recipe from Nigel Slater – radish with mint and feta – sounds refreshing right?)

DRINKING A RADISH!

How about a radish bloody mary?   

Or radish juice?

See the benefits of juicing radishes here

And find a lovely recipe for radish juice here 

 

Or radish smoothie?  

http://passionaltelyraw.blogspot.co.uk/2013/07/radish-detox-smoothie.html  (uses the radish root and leaves)

http://www.smoothie-handbook.com/radish-recipes.html (uses the radish leaves)

http://primaltoad.com/banana-radish/ (banana and radish – who knew?)

Finally - how about pairing your radish with a good, clean crisp and fruity white or rose wine? Or possibly vodka? Leading food and drink matching expert Fiona Beckett pairs vodka as a neutral cool tasting spirit to compliment the slight pepperiness of the radish. Yep, we’ll take that! 

To find out more about our humble radish check this site – www.loveradish.co.uk for all the facts and figures you may ever need!

Of course you can, as always contact us for more info too:

info@nitakothari.com

For consultation, workshops etc: bookings@nitakothari.com

To see more and/or share your images of radish juicing, growing etc - 

like and post to: facebook

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See the pics at Instagram and/or Pinterest

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