Leek and spinach pies

This filling makes 40 small filo parcels (enough for 10-20 people) or a pie for 10. Vegetarian/Vegan These resemble ricotta in texture and even taste a little cheesy. They are fairly quick and easy to make and look great at a dinner party. You can use filo pastry in this recipe as I did - … Continue reading Leek and spinach pies

Mythbusting: complete proteins and amino acids

Those new to switching to a plant based diet may have distant memories from biology or cookery lessons in the past about getting enough complete proteins and amino acids. Scientific understanding has moved on so much that it isn't considered an issue any more, however given I was asked about it there is obviously still … Continue reading Mythbusting: complete proteins and amino acids

Hierarchy of vegetables

We need to eat 8-10 portions of vegetables and fruit per day. But not all vegetables were created equal! This guide is for consideration of vegetable eating only and is not comprehensive. (Some veggies may have been missed….use the principles and add your own notes). Just because a vegetable is low on the list doesn’t … Continue reading Hierarchy of vegetables

Good food guide to eating out

Either intentionally or when you accidentally leave home without a better option… Eating out, or even with friends is tricky if you want to eat well, feel good and maintain your weight. This guide is not a way to eat healthily, it’s simply how to make the best choices when faced with mostly bad options. … Continue reading Good food guide to eating out

Processed food

All the evidence for living a full and active life with a minimum of ill health means eating a plant-based, wholegrain, sugar-free diet. The addition of occasional oily fish may not be harmful. Animal products (meat, white fish, eggs and dairy) are consistently shown to be harmful, as are processed grains, processed fat and sugar. … Continue reading Processed food

Protein

Overall a vegan diet has been shown to be the healthiest (as long as you eat a variety of vegetables), with a high oily fish/nuts diet coming second, closely followed by vegetarian (with variety, but dairy and eggs). Unfortunately a meat based diet consistently comes out worst for us. Vegetable protein is just as good … Continue reading Protein

Fibre

Fibre consumption is proving to be more important in weight management than we thought. There isn’t an upper limit to the amount of fibre we can eat (our ancestors used to eat 100-200g/day) but the recommended minimum is 25-40g/day. On average we eat 12-14g per day. Many people complain that increased fibre makes them bloated … Continue reading Fibre