Serves 2, kcals 742, fibre 5g These stuffed onions make an excellent vegetarian main course ·       2 medium onions ·       2 tbsp olive oil (or oil from the tomatoes) plus extra for drizzling ·       200g block of feta cheese, crumbled ·       50g white or brown breadcrumbs ·       1 red chilli, seeded and finely chopped ·       6 pieces of sundried tomatoes in olive oil, drained and chopped ·       a large pinch of chopped fresh thyme leaves, plus extra sprigs ·       2 tbs

There are lots of packaged vegan meats and meat substitutes you can buy but this guide is about using less processed foods to substitute for meat.   Here is the ultimate guide to vegan meats and meat substitutes.   1. Tofu Tofu is a great substitute for meats including pork, chicken, beef, and seafood in recipes. It’s made from soybeans and is high in protein and calcium. Tofu has been a staple of Asian cuisine for ages, but most people think of tofu when they hear the words

Serves 4 kcal 349, fibre 1g ·       4 good-quality pork chipolatas ·       4 rashers smoked back bacon ·       140g button mushroom ·       6 eggs ·       8 cherry tomatoes, halved ·       Handful grated cheese (optional) ·       1 tbsp snipped chives   1.     Heat the grill to high. Heat a medium non-stick frying pan, add the chipolatas and fry for 3 mins. Add the bacon, turning occasionally, until it starts to crisp, about 5 mins more. 2.     Tip in the mushrooms and contin

Proteins are the most versatile molecules for the human body and are a key factor to almost all biological processes. The average recommended dietary allowance for protein is calculated using the ratio of 1 gram of protein for every 1 kilogram of a person's body weight.   The recommended dietary allowance or RDA for protein depends on factors, such as: •          Age •          Gender •          Pregnancy and breastfeeding •          Activity levels Adults are generally recom

It’s common to hear the phrase “don’t eat after 8 p.m.” when you’re trying to lose weight. But when you think about it in terms of calories, the maths doesn’t work out. As long as you stick to your goal and eat fewer calories than you burn, you should lose weight. Here’s what you should know about eating late at night: The Problem with eating late at night Eating most of your calories during the day rather than at night is helpful because we tend to overeat in the evening. Sa

Your pelvic floor is the base of function for your body. Literally, your base! Think about it as a sling of muscles that your torso sits in.   Pelvic floor exercises strengthen the muscles around your bladder, vagina or penis, and back passage that are all contained in this “sling”       We all need to keep this muscle strong.... yes contrary to belief men as well as women Pregnancy and childbirth can cause the pelvic floor muscles to weaken, and so can other factors like age

Serves 4, 490kcals, 3.4g Fibre                                                                                                                 A glug of olive oil 1 onion, sliced 300g purple sprouting broccoli, cut into batons, A grating of parmesan 8 free-range eggs 110ml half fat crème fraiche 2 medium Slices sour dough bread lightly toasted Heat the oven to 220°C/fan200°C/gas 7. Heat the olive oil in a large frying pan, gently fry the onion for 5 minutes. Meanwhile, blanch

Potatoes have disappeared from our plates recently as for years, people have been not to eat potatoes because they had a high-sugar impact, which would spike your blood sugar and cause inflammation.  However, new research is piling up about something called “resistant starch” which shows that potatoes are much more nutritious than we ever thought! Turns out spuds aren’t such villains after all   1 -Not All Carbs Are the Enemy One key fact: despite their negative reputation, c

Cleaning Calories burned in 30 minutes: 120 Logging household chores like vacuuming, dusting, mopping, sweeping, doing laundry, etc., is fine. Spending a Saturday afternoon cleaning house can burn as many calories as taking a 60-minute kickboxing class. Plus, you help move yourself toward your daily 10,000-step goal. Consider the fruits of your labour — a spotless home — just icing on the cake.     Walking Calories burned in 30 minutes: 130 Walking has a low barrier to entry

Serves 4 kcal301, fibre3g 1 tbsp olive oil 1 garlic clove, crushed 250g pack mushrooms, sliced 1 tsp thyme leaves, chopped 200g bag spinach 300g tub light soft cheese 4 tbsp grated parmesan (or vegetarian alternative) 6 fresh lasagne sheets   Heat oven to 200C/180C fan/gas 6. Heat the oil in a large frying pan, add the garlic and cook for 1 min. Add the mushrooms and thyme, cook for 3 mins until they start to soften. Throw in the spinach and stir until the heat of the pan wil

We all admire those strong, powerful women we see on TV or even in our daily lives. But only certain women can do that right? No. You can feel more empowered too. It’s all in your mind and actions. Others will try to stop you, but the ones who matter will support you. Empowerment is something every woman should experience. There’s nothing quite as satisfying as feeling truly confident about who you are. Exercise more. Exercise isn’t just about your body. It’s about making you

Serves: 1, Kcal 240 ·       2 eggs ·       85g chopped tomato ·       25g mushrooms ·       20g Mozzarella ·       1 thin slice lean ham torn into pieces ·       sprinkling of chopped chives ·       Salt and pepper   1.     Break the eggs into the jug and beat with the fork. 2.     Pour the eggs into a hot frying pan and quickly swirl around the pan. Pull the mixture away from sides, using the spatula, and tip to let the uncooked eggs slip underneath. 3.     When the top is n

Very low-calorie diets – What does the NHS actually recommend! There has been a lot in the media lately, about the VLCD – the 800kcal diet it has been inferred that the NHS actually support it, This is what they actually say ·       A very low-calorie diet (VLCD) is a clinically supervised diet plan that involves eating about 800 calories a day or fewer. ·       The diet usually involves replacing normal food with low-calorie shakes, soups, bars, or porridge containing milk. 

Many nutrients are absolutely essential for good health. It is possible to get most of them from a balanced, real food-based diet. However, the typical modern diet lacks several very important nutrients.     1. Iron Deficiency Iron is an essential mineral. It is a main component of red blood cells, where it binds with haemoglobin and transports oxygen to cells. There are actually two types of dietary iron: •          Heme iron: This type of iron is very well absorbed. It is o

Serves: 4, Kcals 470 4 medium British Lion eggs, boiled 1 tbsp vegetable oil 2 chicken breasts, sliced into strips 1 onion, finely sliced 5cm piece ginger, peeled and grated 2 garlic cloves, crushed 1 x 400g vegetable stir fry pack 2 tbsp oyster sauce 2 tbsp fish sauce 1/2 tbsp rice wine vinegar 250g thick rice noodles 1 tsp toasted sesame seeds a large handful of coriander, roughly chopped 1 lime, cut into wedges   Heat the oil in a wok or large frying pan over high heat. Ad

Eggs are one of the few foods that should be classified as "Superfood." They are loaded with nutrients, some of which are rare in the modern diet.   Here are 9 health benefits of eggs that have been confirmed   1. Incredibly Nutritious Eggs are among the most nutritious foods on the planet. A whole egg contains all the nutrients required to turn a single cell into a baby chicken.  A single large boiled egg contains ·       Vitamin A: 6% of the RDA ·       Folate: 5% of the RD

You know exercise is good for you. It keeps your weight in check, makes you stronger, and keeps you feeling youthful and staying active into old age. But did you know that exercise also releases the same chemical and feelings of happiness and contentment that being in love does? So when you work out and stay active on a regular basis, it's not just a coincidence that you feel less stressed out, less anxious, and generally happier just as you do when you have a partner, Is it

New Year, New you right? While you might have a chart already tacked up to your fridge with healthy dinner recipes and lunch choices, chances are that in your heart of hearts you know the resolution won't last. While it feels good turning down the office birthday cake and going a solid week without ordering Chinese food, unless you see this new diet as a lifestyle change, you're just counting calories until something derails your journey. It doesn't have to be that way! If yo

When it comes to weight loss, that number on the scale seems to hold a lot of power. If it's not budging, frustration might set in. But sometimes the number on the scale isn't the best way to measure progress. If you're losing inches, but not weight, with your diet and exercise program, you're losing fat and gaining muscle, which is a good thing. Building Muscle with Exercise When you're working out to lose weight, whether it's aerobic exercise or strength training, you're no

Serves 4, kcal 678, Fibre 5.6g   •                 95g jar chipotle chilli paste •                 2 tsp smoked paprika •                 1 tsp oregano •                 1 tsp garlic salt •                 ¼ tsp chilli flakes •                 2 tbsp tomato purée •                 2 tbsp cider vinegar •                 1.4kg pork shoulder joint •                 60ml orange juice To serve •                 1 red onion, thinly sliced •                 1 lime, juiced •