BBC Winter Good Food Show 2014

Tantalizing the senses

What an exciting and overwhelming experience it was to attend this years winter GFS for the first time but, especially being part of the BBC Good Food Blogging Community (bloggers badge to be attached soon).

The Hairy Bikers Kick Start the Show

Meeting the Hairy Bikers was the highlight of my day!

The Good Food Show is a great illustration of how food brings people together. Walking around the exhibition all of your senses are enhanced by the huge selection of diverse foods that are on offer. With your eyes and nose drawing you in. Then finding yourself at a food stand your taste buds are tantalized by the delicious samples that are on offer. With an array of different cuisines and flavours to pick from it is hard to know where to start. Tip: plan where you want to go and what you want to see in advance.

I just want to say a thank to two suppliers for my goodies...

http://www.geniusglutenfree.com/en_GB

Genius is a gluten free supplier of bread, cakes and pastries that don't comprise on taste. Great for anyone on a gluten free diet or if you just want to cut down on gluten. Products can be found in your local supermarkets.

http://www.thegarlicfarm.co.uk/

The Garlic Farm is located on the Isle of White, they provide a wide range of different garlic products. From raw smoked/unsmoked garlic bulbs, chutneys, garlic beer and garlic flavoured pork scratchings- that are truly addictive!

If you didn't get chance to attend this years Winter show fear not as the Summer show will be taking place from June the 11th to the 14th 2015. Hope to see you there!

Just Juice It

Detox O'clock

“Juicing”, I had heard about it and so may have you but I didn't really know much about the concept. What is it all really about? Juicing is basically extracting all the juice/liquid out of fruits and vegetables. Numerous flavour combinations can be played around with. Juice bars are popping up around the world and becoming some sort of trend.

It is a great way to get in those fruit & veggies that we’re recommended to eat daily. Fruit and vegetables provide phytochemicals, vitamins and minerals acting as antioxidants. These antioxidants will lower risks of diseases such as the common cold. So if you’re feeling under the weather maybe a juice will boost your immune system and perk you up (but I am no doctor).

However, there can be/are risks to being on a juice diet. Our body also needs a daily intake of protein (dairy/meat products) and it needs the energy provided by carbohydrates. There is also no scientific evidence claiming that a juice diet will cure you from illness. So how can a juicing diet be claimed as a miracle?

After watching a documentary called “Fat Sick and Nearly Dead” I became even more curious about the benefits and risks of this diet. It got me asking myself questions…

If I juiced would I feel more awake? Happier? Healthier? Less moody? Alert?

After asking myself these questions I thought maybe I should attempt to answer them. So my boyfriend (as he is also curious/taking part) recently purchased a juicer. As my BMI (body mass index) is just above underweight I thought I would only juice for breakfast.

Today is day one of the experiment… how long will I want or be able to just drink juice for breakfast? And will the answers to my questions be positive?

If you are considering going on a full juice diet I highly advise you to consult your doctor first. Juicing can be dangerous and you may put your health at risk by doing so.

Beetroot Risotto

With feta & coriander

Continuing on the theme of beetroot from my previous post. Here is a fusion of flavours/cultures creating a vibrant show off risotto. 

Serves: 4

Preparation time: 15 minutes

Cooking time: 30 minutes

Ingredients: 

Chicken or vegetable stock 1.2L

80g butter

1 red onion, finely chopped

240g Arborio rice

1 large beetroot cooked, peeled and grated

Pack of feta (the real deal) crumbled

Bunch of fresh coriander, roughly chopped

Salt & pepper to taste

Method:

1.       Weigh out and prepare all ingredients as stated above

2.       In a large frying pan melt the butter and sweat down the onions until glossy (a medium heat will do)

3.       Add the Arborio rice and fry until it becomes translucent (max. 1min)

4.       Take a ladle of stock and add it to the rice

5.       Continue to cook and stir until the liquid is completely absorbed (approx. 3mins). Repeat this procedure several times until the rice is plump and almost tender. The rice should not be soft but neither should it have a chalky feel in the mouth

6.       Remove the risotto off the heat and add in the beetroot and half of the feta, season and cover with a lid (leaving to rest for 3 minutes)

7.       Finish the risotto with the remaining feta and fresh coriander. Serve immediately. 

There's no "beating" around the bush with this vegetable

I'm rooting for beetroot

I am a lover of the root vegetable that is known for its distinctive deep purple allure and its earthy aroma. Beetroot evolved from a plant found along European coast lines- wild seabeet. It was originally sourced to be used for medicinal purposes as the Greeks and Romans discovered that beetroot had healing powers. It is known to improve; memory, blood pressure, energy, stamina, wounds and skin diseases.

 Here are some nutritional facts:

• The leaves on beetroot are rich in calcium, iron, vitamins A & C- so don’t waste them! (Similar to spinach).
• They are an excellent source of folic acid, fibre, manganese and potassium…

A 100g serving of raw beets provides:
43 calories	2g protein	0g fat	10 carbohydrate	3g fibre

So really beetroot should take an honorable place within our diets and be known as a “super-root”.

Seasonality:

Luckily for us its still the season to consume beetroots (June-October) and they can be found in the fruit & veg isle. Yes, they are now available all year round but they’re sweetest during their designated season. Other varieties can be found like white, pink, candy stripe and golden yellow- perfect for creating pretty dishes. Alternatively, why not have a go at growing your own? Home grown vegetables are even more rewarding and satisfying.

Recipes/preservation methods:

• Pickled- classic way to preserve these beauties
• Salad- works great with red onion, feta, mint, lemon juice & olive oil (warm or cold)
• Roasted- add honey & thyme to bring out that natural sweetness
• Juiced- great way to detox
• Baked- can become a secret ingredient in an indulgent chocolate cake
• On the side- perfect accompaniment to fish
• Star of the dish- a beetroot risotto worthy of any dinner party (recipe in the making…)

This humble root vegetable has definitely been underrated (to say the least). Whether you blend, roast or bake it- beetroot is low in fat, high in vitamins & minerals and rammed full of antioxidants! 

So give it a go, it deserves a second chance.

 

From fast food to gourmet

The Ultimate Burger

We all get that craving for a mouth-watering absolutely succulent burger. Luckily for our generation burgers are a trend. They have progressed from a greasy fast food meal that consists of a patty, a bun, “plastic” cheese, a topping(s) and a condiment(s).

The burger has become an “it” food, with burger joints succeeding world-wide and burgers finding themselves on most restaurant menus.

However, the consumer demands more, searching for new unique flavour creations and combinations. We want a better burger, an upscale burger that can be called gourmet.

 Burgers are moving from an American classic to a contemporary dish.

The upscale burger; warrant higher prices but guarantee premium quality ingredients. Consisting of items such as blue cheese, local sustainable sourced beef and house-made ingredients (bread, relish…).

The let’s get indulgent burger; the quest to conquer. Pile it up high, stack it up, layer it up with hand cut chips or onion rings. Meat lovers? Add bacon or chorizo. More meat the better. Or spice things up with some saucy options.

The ‘better for you’ burger; even though burgers are known as comfort food they can still appeal to those who are health conscious. Swap beef for turkey- less fat/calories. Try out fresh ingredients such as avocado, feta, mint and/or fat free yoghurt.  

The veggie burger; catering for everyone’s diets. Composed of a variety of vegetables, pulses, nuts and/or seeds.

The top burger flavours from 2013; barbecue, jalapeno pepper, chipotle pepper, honey, roasted garlic, zesty, smoky and tangy.

It is safe to say that there’s a burger to suit everyone and any situation. Whether it’s a burger for on the go, a social burger, a home-made burger for the family or even a new dining experience. Flavours and options are endless. So let your imagination flow and tantalize your taste buds.

What makes the ultimate burger for you and where do you get your fix?

"A Healthful Food"

Granola- "highest degree of nutrient qualities"

So back to the theme of healthy living… I wanted to eat more than just hot or cold porridge oats for breakfast. So I thought I’d have a go at making homemade granola.

First of all a brief history and a few facts about the breakfast cereal known as Granola. Originally known as “Granula”, invented during the 1800’s in America (some actual good nutritious food) by a Dr. Connor Lacey. Granula was primarily made out of “Graham flour”. Granola as we know it today was developed in the 70’s by a German man named Willie Pelzer. He went on to build a family run company known as “Sunny Crunch Food Ltd”. Other cereal companies such as Kellogg and Quaker went on to create their own variations.

This worldwide known cereal was part of the hippie movement with the addition of fruit and nut. But most of all it has become a health food (breakfast or snack) that can be enjoyed with milk, yoghurt, honey and/or fresh fruit.

General Granola Recipe- Makes approx. 14 servings:

Ingredients:

1tbsp of vegetable oil

100ml of honey

50ml of maple syrup

500g oats

300g of mixed nuts/seeds of your choice (walnuts, hazelnuts, almonds, sunflower seeds…)

500g of mixed dried fruits of your choice (raisins, cranberries, figs, prunes, apricots, cherries…)

50g of dried coconut shavings (or desiccated coconut)

Method:
1. Heat oven to 160C/ 140C fan

2. Place the oats, nuts and seeds in a large bowl

3. In another bowl place all of your dried chopped fruit and coconut

4. Place the liquid ingredients in a saucepan, heat gently till combined

5. Combine the liquid ingredients with the oats, mixing it all together

6. Spread the oaty mixture onto a baking tray, bake for 15 minutes, and remove from the oven and leave to cool

7. Break the oats up into clusters and combine with the dried fruit/coconut

8. Place the granola into an airtight container, it should keep for about 3 weeks.

Serving suggestion: Greek yoghurt and frozen raspberries...

Kellogg's Granola Advertisement 1893

The phenomenon known as the diet.

Eating & Living Well

It is a well-known fact that as the summer days approach a percentage of the population will start some sort of diet. Because we all want that “summer body”. Some of you may have already lost the weight for this summer and some may still be in the process of doing so.

Why is it we are so fixated on having these “perfect” bodies for the summer? Yet the rest of the year we’ll let ourselves go. Other than maybe after the festive season when we want to lose that extra belly fat. But how long does that New Year’s resolution really last?

The reason behind me writing this post is that I've actually been dieting this week with my family. My first “real diet”. So during this dieting process I have been doing some research in how to eat & live well.

Here are some (hopefully) helpful tips I have discovered:

Kick start the day with lemon and water. Drinking a glass of (boiled) water with the juice of half a lemon revitalises the body and mind as it is packed full of antioxidants- rich in vitamin C.

The pectin found in lemons creates a feeling of fullness which suppresses those cravings.

Breakfast IS the most important meal of the day. If you want to eat a heavy meal then have it for breakfast as you’re going to burn the calories off throughout the day.

As you most probably know oats are great for breakfast as they’re filling. Oats contain natural sugars that when eaten are slowly released into blood stream, providing that energy boost you need.

Tip: Oats aren't just a heart-warming winter breakfast. They can be eaten cold too. Prepare ahead of time by soaking oats in twice the amount of milk. Add fruit (any you like), a squeeze of lemon juice (prevents fruit from browning and as noted above its good for you) and you’re good to go.

Note: Believe it or not but the size of your cereal can make a difference in losing weight. If you’re eating cereal with little flakes you’re more likely to fill more into your bowl. Whereas bigger flaked cereal looks like more so you’ll fill less into your bowl. There could be a 72 calorie difference between the two.

Lunch time is just as important as breakfast but doesn't need to be packed with heavy refined carbohydrates. If you’re going to eat carbohydrates have them at lunch time and opt for those that are unrefined such as; wild rice, wheat pasta or wholemeal noodles. Couscous and quinoa are healthier choices that seem to get forgotten about.

Cut out the amount of bread you’re eating, especially if its shop bought. Eating too much bread can cause problems to your digestive system.

Dinner time shouldn't put you into a food coma. Attempt to eat lighter meals in the evening by cutting out all starchy carbohydrates. Eating meat and plenty of vegetables will suffice. By cutting out those starchy carbohydrates in the evening you will feel less bloated/heavy in the morning.

Cutting out the excessive amount of salt & sugar that we consume. Most foods contain natural sugars which are good and are needed within our diet. However, processed foods are found to have unnecessary amounts of sugar in them as they’re used to bulk out the product. Our sugar intake is probably reached without us even knowing it. So if you’re having that sweet craving (like I do) have a go at making “sugar free” treats. A good example is banana and date flapjack. It contains no added sugars but tastes just as sweet from the natural sugars released from the fruit.

Snacking has become somewhat a habit of ours. As always it is recommended to snack healthy by eating fruits & vegetables. However, I recently discovered that it is best to eat fruits by lunch time due to the type of sugar in them. Avoid eating fruit in the evening as you don’t need the energy they provide before going to bed.

Exercise for me is a huge struggle. I have never been sporty, ever. But eating healthy and exercising go hand in hand. So if you’re like me and don’t play a sport or workout try opting for going on walks. If you can walk somewhere instead of taking the car, do it. Or take the stairs instead of the lift. Common little tricks that will help you get in the exercise you need.

So that’s what I have discovered. Some or all of it you may have already known, but if not I hope it was some helpful insight. I am not saying you should follow what I have found out (because even I will struggle to) but maybe these tips will help you feeling healthier, revived and/or energised.

Remember: Everyone’s bodies are different and certain things will work better for some than others.

The hidden truth behind marketing meat

Environment & Economy

I encourage all of you to watch this video. I don't have much to say about this post because I feel like the video speaks for itself. 
We have all fallen for these marketing traps but with the state of our economy how can we avoid these 'cheap' purchases? I am not saying that I am innocent when it comes to this topic because I am far from it. I just want this to be an eye opener and for you to reflect upon this issue. 

Please click here to watch!

Home-Made Elderflower Cordial

Elderflower cordial has a strong Victorian heritage but some say it dates back to the Roman times. Elderflower trees can be easily found within Europe, north-west Africa and south-West Asia.

You have probably brushed by elderflower trees down country lanes or even on roadsides. The plant is easily identified by its lush cream flowers and with a strong floral grapey fragrance. Summer is said to start when the flowers start to bloom. The flowers come into bloom mid-May to mid-June, so now it’s possibly your last chance to get picking!

Elderflower cordial is refreshingly thirst-quenching. The cordial can now be found on a large scale within supermarkets. Or you may have seen it on the shelves as a fizzy pop.

But why not have a go at making it?

Ingredients for Elderflower Cordial:

2.5 kg of sugar (granulated or caster)

2 unwaxed lemons, peeled and sliced

20 freshly picked elderflower heads, stalks trimmed

85g citric acid (from chemists or purchased on-line)

Method:

1. Place the elderflower heads in cold water, shake off to remove any unwanted dirt/insects

2. In a large pan place the sugar with 1.5 litres of water. Gently heat without boiling so the sugar dissolves. Once the sugar has dissolved bring to a boil, then turn off the heat

3. Pare the zest from the lemons and slice the lemons into rounds

4. Place the zest, lemon rounds, citric acid and elderflower heads into the syrup. Cover the pan with a lid and let the mixture infuse for 24 hours

5. Line a colander with a clean tea towel, then sit it over a large bowl or pan. Ladle in the syrup – let it drip slowly through. Discard the bits left in the towel. Use a funnel and a ladle to fill sterilised bottles (run glass bottles through the dishwasher, or wash well with soapy water. Rinse, then leave to dry in a low oven). The cordial is ready to drink straight away and will keep in the fridge for up to 6 weeks. Or freeze it in plastic containers or ice cube trays and defrost as needed.

Note: The recipe above makes 4L of Elderflower Cordial but it can easily be doubled or halved.

Tips: A secret in making good elderflower cordial is to pick the flowers that are creamy-white in colour (not brown). Pick the flowers on a warm sunny day. And make sure to use the flowers straight away.

Uses: Elderflower cordial can be diluted with still or sparkling water which is perfect for children. For adults it can be diluted in sparkling white wine or used in cocktails. Also, be adventurous and see what other sweet treats you can make with the cordial.

Elderflower Cordial Is The Drink Of The Season!

To forage or not to forage?

That is the question I ask myself...

Foraging is in our genes, we are natural hunters and gatherers. Wild foraging is the act of harvesting natural edible plants and fungi. Yet as the world evolves (too quickly), the human race is playing with Mother Nature. By force feeding/growing plants by using chemicals and pesticides. Pushing nature to its limit, making nature almost unnatural.

Think about your weekly visit to the supermarket, you are in the fresh fruit and vegetable aisle where out of season produce has become “in season”. As humans we don’t acknowledge the true value of nature.

Foraging is a traditional, respectable way of survival. If harvested responsibly, the herbs, shoots, greens, berries, nuts, seeds, and roots are renewable resources that protect themselves from herbivores by regeneration.

My personal favourite produce to forage for is wild garlic. Wild garlic is a relative of the chive family that is also known as “allium ursinum”. Wild garlic is in season during the spring months. It grows in woodland areas surrounded by bluebells. It is identifiable by its strong garlic-like smell and long lush green leaves and has a similar appearance to Lily of the Valley as it bursts into bloom with white flowers at the end of the season. 

Wild garlic can be used in various ways; stir fry, soups, salads or used in pesto instead of basil. Here is a link to some tips and recipes ideas for foraging wild garlic: Click here!

Another ingredient that can be easily cultivated are elderflowers, the flowers can be used to create a refreshing cordial. The flowers burst into life mid-May and continue to flourish through to mid-June. (Future post to come on how to make home-made Elderflower cordial).

So why not escape into the wild and forage around?

NB: Be careful as some specimens may be poisonous so do some research beforehand. Also foraging courses are available and becoming very popular.

Futuristic Frenzy or Reality?

Do we ever stop and think about our environment? The effects we have on our planet; affecting crops & livestock. I just took an on-line survey (www.wwf.org.uk) to calculate my carbon footprint. According to the results if everyone lived my lifestyle we would need 2.28 planets but as we all know we only have ONE. This is the equivalent to 14.7 carbon tonnes!

Due to our carbon footprint(s) we have created environmental concerns for our planet which have resulted in the rise of food prices. With prices rising and the population growing there is a huge concern; “How are we going to feed ourselves in the future?”

What might we be consuming in 20 years’ time? After some reading and research here are the answers to the question:

·         "Rising prices mean we are now starting to see the return of meat as a luxury. As a result we are looking for new ways to fill the meat gap." Meaning we’re going to have to find alternative food replacements.

·         Insects will be referred to as “mini live-stock” and will become a staple of our diet. Insects such as; crickets and grasshoppers will be ground down and used as an ingredient in things like burgers.

Insect nutritional value /100g

Food source	Protein (g)	Calcium (mg)	Iron (mg)
SOURCE: MONTANA STATE UNIVERSITY
Caterpillar	28.2	n/a	35.5
Grasshopper	20.6	35.2	5
Dung beetle	17.2	30.9	7.7
Minced beef	27.4	n/a	3.5

·         “Sonic enhanced food”: a current study at Oxford University has discovered that certain sounds can affect the taste of foods. Certain tones could make things taste sweeter or bitter.

·         Lab grown meat. Yes, I agree it does sound rather disturbing and quite frankly shocking. However, growing meat in a lab rather than slaughtering animals would reduce greenhouse gases, along with energy and water use.

·         Algae (seaweed) is predicted to become the world’s largest cropping industry. There are over 10,000 varieties in the world, with 630 species grown in UK waters but unfortunately only 145 are used worldwide. It has been said that seaweed granules could be used to replace salt in ready meals, sausages and even cheese. This would reduce our salt intake that has become a major concern within the UK.

Has this become reality or do you think it is madness? As a population we need to think about how we treat our planet, do we really want to be eating grasshopper or lab grown burgers? Some of the solutions above could help our planet and also us; protein intake would be higher and our salt/sugar intake lowered. Creating a win-win situation. 

Tear & Share

Family & Food= Love

Why has it become so hard for us to sit around a table and share a home-made meal?
We have become a fast food nation. Why? Because it’s cheap and easy. However, cooking home-made food is not necessarily expensive. So step back and take some tips from the Spanish (Tapas), Italians (Antipasti) and the North Africans (Tagine). These cultures embrace the good things in life; food, family & friends. Sharing what we eat creates a sense of togetherness which is a feeling we all desire. This used to be a daily routine for us Brits but now about half of the Nation struggle to make this happen. Getting together around food creates closeness, good conversation and also has health benefits. So put aside those TV dinners, gather together, get involved and enjoy the things that truly matter in life.

How often do you sit at the dining room table with friends/family and share a home-made dinner? 
It’s important to get everyone involved, including the little ones. What are your views on this topic?

Broccolicious

Continuing on the theme of food waste this evening. Last night when I was catching up on episode two of "Food & Drink" I was inspired by one of Tom Kerridges dishes. The subject was based on cooking luxury food on a budget but the dish also linked back to not wasting food. The element of the dish that was inspiring and cost saving are broccoli stalks. So say Sunday lunch is over, you've eaten all the broccoli florets and you're left with the stem. Don't chuck it in the bin, use it for Monday nights dinner:

• Cut the stem into quarters and trim down the ends/edges (removing any woody parts, as you would do with asparagus)
• Once prepared place into a pan of salted boiling water. Cook for about 5 minutes, until they're tender but with a bit of crunch
• Finally, drain and coat the stems in a tsp. of butter and some cracked black pepper

To be honest, I wasn't sure on how it would turn out but I'm delighted to say it's absolutely delicious & flavoursome ( far better than the florets themselves).
So why not have a go? Remember, you'll be reducing waste and saving pennies!

Other ideas to use up leftover stems: Sliced up and used in a stir fry or cut into chunks for soup. Maybe it will work with cauliflower stems too?

Is our food too cheap?

Food Waste

I have been following the BBC TV series "Food & Drink" presented by Michelle Roux Jr. The first episode of series two was based on the topic of food waste. Watching this got me thinking about how easy it has become for us to just bin excess food. This has inspired me to write about the problem at hand and hopefully open peoples eyes whom may not realise.

Food waste has become a major issue in the U.K. Here are a few shocking statistics I found about the problem:

• British families are throwing away the equivalent of 6 meals per week in food waste
• Resulting in throwing away an average of £60 a month for a household
• Foods that are commonly thrown away; bread, milk, fruits & vegetables
• 86 million chickens were said to be discarded each year

This just gives us a small view into this major situation, but what can we do about it? Here are a few handy tips that can help:

• Understanding the difference between "use by" and "best before". These are labels that have to be used for legal reasons. However, we as a consumer need to use our senses to decide whether a product is perished or not. Vision, smell and touch are key elements on deciding if a product is gone off and NOT the date on the packaging. Note: For health safety reasons please follow them when it comes to meat & fish products.
• Your freezer is your best friend. If you have excess food building up in the fridge why not turn into those 6 meals? You can freeze and store them for up to 3 months.
• If the vegetables are looking a bit sad you can bring them back to life. Prepare your vegetables, place them into a pan of boiling water for a couple minutes, drain them and pop into ice cold water. Once that process is completed place them on a tray and into the freezer. Finally, when the vegetables are frozen store them in a container safely in the freezer.
• Help yourself by gaining knowledge on preservation methods. For example, left over fruits can be preserved by turning them into jams.

Questions I have been asking myself: How have we as a nation let food waste build up? Why don't we have the knowledge on how to purchase and preserve sensibly? Do we buy more due to constant offers in the supermarkets? Is our food too cheap?

What are your thoughts and tips on this subject?

"The New Years Diet"

Well Christmas has come and gone, a month exactly to this day. We have all embraced and welcomed the New Year into our lives. A new year always brings change and the biggest one has to be “the diet”.  We all want to lose those extra kilos we gained whilst indulging ourselves in tasty treats over the Holiday Season. But why should a diet involve starving ourselves or eating bland tasteless foods? Fortunately, it doesn't! Here are a few tips to drop those unwanted extra bits but still being able to enjoy our food experiences.

·         Enjoy a good nutritious breakfast. The worse mistake you could accomplish would be skipping breakfast. It is a vital routine of the day that kick starts our metabolism. An ideal breakfast would involve oats (porridge), natural sugars (honey) and a piece of fruit.
Or at the weekend it could be a poached or dippy egg with wholegrain/nut/seedy bread. Full of protein that releases energy. Avoid adding any extra fat!

·         Make lunchtimes fun and not dull. This could be done by enjoying a salad which doesn't necessarily have to involve soggy green leaves. Rustle up a fluffy couscous salad that’s jam packed with flavour and crunch. It’s great with dried/fresh fruits such as; sultanas, dried apricots and pomegranate. Add some crunch with the addition of dry toasted nuts/seeds such as walnuts or pumpkin seeds. Finally, for the feel of indulgence add a low fat soft cheese crumbled throughout. Tip: For pasta salads use whole-wheat- just as good but healthier!

·         Dinner time needs to be balanced, nutritious and full of protein. A balanced meal needs to contain 2/3 vegetables, meat that is low in fat (replacing chicken with turkey) and a small amount of carbohydrates. Tip: Replace regular potatoes for sweet potatoes. Sweet potatoes are not a carbohydrate but a vegetable. However, you still get the sensation of having a full meal.

·         Snacks: Make up your five a day by munching on your favourite fruit or vegetable.

·         Finally, a little indulgence here and there doesn't hurt. You don’t want to cut out all naughty’s as if you do it will drive you mad and you’ll end up going on a fast food frenzy!

Here are a few useful website’s that will help you create delicious but healthy meals:

• http://www.nhs.uk/LiveWell/Goodfood/Pages/goodfoodhome.aspx

• http://www.goodtoknow.co.uk/recipes/healthy

Turkey Meatballs with Citrus Couscous