#GrazersTips

GrazersTips are regular and brief posts that cover a wide range of topics. For example, they are snippets of nutrition information, personal observations, ideas for quick meals and snacks (in few words – ‘less is more’) and various bits of news that I shall share with you.



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#20

Grate, Slice, Dice, Mash, Grill, Roast your vegetables for variety in flavour, taste and texture.

Slice, Grate, Grill

#19

Avoid foods with an ingredient list you do not understand. Processed food should have ingredients that we all know.



#18

Replace cream in sauces and dressings 1 cup yoghurt + 1 tbsp cornflour and warm over a gentle heat. Do not boil.
More #healthy recipes for Sauces and Salsas

Tofu Cream

#17

Achieve a healthier diet and better weight control; use a grocery list.
Heading to the grocery store armed with a list may make it easier to follow a healthy diet.
www.reuters.com/…/us-health-diet-shopping-list-idUSKBN0NS24…



#16

Healthy Food = Fresh Food; or cooked with little sugar, fat and salt, no additives and usually not commercially produced.

“Be wary offood labels: ‘natural’, ‘organic’, ‘wholesome’, ‘low fat’, ‘sugar free’, ‘gluten free’, ‘paleo’, ‘diet’ etc. They may not be all they suggest. By preparing your own food, you benefit from the joy of cooking and the knowledge of all you are eating.”
This GrazersTip was inspired by Simon Kuper’s article “Healthy: how to avoid lazy thinking”, Financial Times, [April 25/26 2015].

#15

Fruit & Veg = the original “Fast Food”!
While many of us enjoy cooking, often finding it creative or relaxing, simply grabbing a piece of fresh fruit or vegetable is a healthy option when we want something to munch on.
They are suitable for all diets‬. (For Fodmap diet there are a few that should be eaten in small quantities or avoided. Check the list on Diet Information.)

Fruit and Veg

#14

SALAD IS MORE THAN LETTUCE – be creative with flavour, texture and colour. Looking for inspiration for all seasons and all ‎diets. Here are recipes suitable for Dairy Free, Diabetic, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, Raw, Vegetarian and Vegan diets. Salad Recipes



#13

Spice rice and salads withdukkah. A combination of toasted spices, nuts and seeds (not suitable for Nut Free diets).


Dukkah

#12

Blend cocoa, maple syrup and tofu. Spoon it over fresh or stewed fruit. Another recipe for chocolate sauce is also delicious and a little richer.


Chocolate Sauce

#11

Flavour hearty bean soups withpesto. The recipe provides variations making it suitable for Dairy Free, Paleo and Vegan diets.


Pesto

#10

Replace potato crisps with baked pita bread and serve with a tasty salsa. This recipes for Shiro Wat a spicy variation of Humus.

Pita Chips

#9

Make cakes and muffins a healthy snack – reduce fat and add fruit. Reduce by 1/3 the fat (oil or butter) and replace with apple puree.

apples

#8

Sweeten and moisten your salad with seasonal fruit; you may not require a salad dressing. Try orange, berries, peaches, grapes or pear as a starter.

Papaya Salad is suitable for Dairy Free, Diabetic, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, Raw, Vegetarian and Vegan diets.

Blueberries with Greens is suitable for Diabetic, Fodmap, Gluten Free, Low Calorie, Low Fat and Vegetarian diets.

Blueberries with Greens

#7

Smoothies: A recipes is not needed; add whatever is in season and on hand. (For a very simple start to a refreshing fruit drink tryWatermelon Zester.) Some suggestions for your own creations:

  • use a hand blender;
  • thicken with frozen banana;
  • add lime or grapefruit for a variation in citrus flavours;
  • ice, yes;
  • finally a little soda water for effervescence.


  • Fruit Juice

    #6

    Eat more fruit and vegetables – add them, raw, grated, cooked or mashed, to your pancake mix; bananas, berries, apple, spinach, beetroot, pumpkin, the list is endless.

    Try my recipes for:

    Beetroot Blinis (pancakes) – suitable for Dairy Free, Diabetic, Gluten Free, Low Calorie, Low Fat, Nut Free, Vegetarian and Vegan diets.

    Banana Pancakes – suitable for Dairy Free, Diabeitc, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo and Vegetarian.

    Beetroot Blinis-image

    #5

    Instant soup: 1 tsp miso paste, silken tofu cubes, mushroom, pepper, spinach, spring onion, dashchilli sauce.

    Suitable for Diabetic, Dairy Free, Fodmap (green tops of spring onion only), Gluten Free (check labelling ormake your own), Low Calorie, Low Fat, Nut Free, Vegetarian and Vegan diets.



    #4

    Help kids eat and love veggies – add grated zucchini or mashed cauliflower to macaroni (good for the grownups too). For vegetable recipes go to: Vegetable Recipes

    Suitable for Diabetic, Dairy Free (Diary Free milk and cheese) Fodmap (not cauliflower), Gluten Free (Gluten Free pasta), Low Calorie, Low Fat, Nut Free, Vegetarian and Vegan diets (Dairy Free milk and cheese).

    cauliflower

    #3

    Eat more veggies – sweeten and thicken casserole with grated pumpkin.

    Suitable for Diabetic, Dairy Free, Fodmap (Jap pumpkin or squash), Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, Vegetarian and Vegan diets .

    Pumpkin

    #2

    Roast winter vegetables with Moroccan spices: ginger, cinnamon, cumin, coriander, cloves and chilli, and just a little oil.

    Suitable for Diabetic, Dairy Free, Fodmap (with the right veggies), Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo (select veggies you eat), Vegetarian and Vegan diets .



    #1

    Salad as a meal: spinach, blue cheese, walnuts, grated carrot, pear, lemon juice, olive oil.
    Spinach Salad

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