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Help-yourself Tuna Rice Salad

Help-yourself Tuna Rice Salad

Serves: 8 Cook time: 30 minutes Nutrition per serving: Calories: 328kcal Carbs: 49g Protein: 14g Fat: 10g Fibre: 2g Ingredients: Approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice) 400g tuna in springwater 200g frozen petits pois, defrosted 2 red peppers,...

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Pasta with tomato, anchovy & rosemary sauce

Pasta with tomato, anchovy & rosemary sauce

A delicious recipe and the use of anchovies adds a subtle rich salty-savoury flavour and heart healthy omega-3 fatty acids. Serves: 4-6 Cook time: Prep 10 minutes & cook 40 minutes   Ingredients: 3 tbsp olive oil 30g butter 1 small tin anchovies in oil,...

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Focus on Fat

Focus on Fat

Fat is a source of essential fatty acids, which the body cannot make itself. Fats and oils are made up of molecules of fatty acids which can be saturated or unsaturated.  Fat has a number of important functions in the body: Fat is a valuable energy source The membrane...

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How to improve your vitamin B12 levels

How to improve your vitamin B12 levels

Vitamin B12, also known as cobalamin, is an essential water-soluble vitamin. It must be taken in through the diet; it is naturally present in some foods, added to others and is available as a dietary supplement and prescription medication. It is required in the body...

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Smoked salmon omelette

Smoked salmon omelette

Serves: 2 Cook time: Less than 10 mins   Ingredients: 4 large eggs (201g) 1 courgette, grated (158g) Handful of chopped fresh chives (17g) Small knob of butter (36g) 100g smoked salmon (100g)   Method: Beat eggs in a bowl with a little water, mix in...

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The best food sources of vitamins

The best food sources of vitamins

Vitamins help our bodies grow and develop normally. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. Knowing about different vitamins and what they do can help you to make sure you get enough of the vitamins that you need. There...

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Improving Your Vitamin D Levels

Improving Your Vitamin D Levels

Vitamin D is a fat-soluble vitamin and is often known as the ‘sunshine’ vitamin as it is the only nutrient, which the body makes from direct sunlight on the skin. Vitamin D obtained from the sun, and equally from food or supplements, needs to be converted in the body...

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Perimenopausal? Your diet can help you

Perimenopausal? Your diet can help you

The perimenopause is a condition that occurs prior to the full-blown menopause itself. Just like the full menopausal state, there is no known ‘cure’ for the perimenopause. To help yourself if you are suffering, changes in diet will be the only way to cope with your...

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Get ready for hay fever season!

Get ready for hay fever season!

Some of you may feel that hay fever lasts forever over and above the main seasons which spread, approximately, from mid-March to the middle of May, then the next season kicks in from the end of May through to July. It may feel however, that there is no gap in between...

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The link between food and mental health

The link between food and mental health

If you suffer from ups and downs, mood swings, anxiety, depression or other mental health issues, have you taken a look at your diet? Making sure the food that you consume is full of nutrients and well-balanced, this will aid not just your physical health, but your...

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Vegan Caribbean lime cheesecake

Vegan Caribbean lime cheesecake

The citrussy and zingy taste of lime is always refreshing. But a bit of sweetness, without sugar, is difficult to achieve. This cheesecake is a combination of sweetness and citrus, which provides a lovely balance. A great dessert to serve at Easter. A huge selection...

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Mediterranean Fish Bake

Mediterranean Fish Bake

This dish is very easy and extremely tasty (and healthy too). Make sure you examine the fish you buy carefully; it should smell of the sea, not fishy, eyes should be bright and scales gleaming. Fresh fish is the key to the dish. This recipe is nutritious from a...

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Orange and nut bliss balls

Orange and nut bliss balls

These small but appetising ‘one-bites’ will calm down any hunger or sugar cravings, should you get a snack attack.  Simple to make, they will only take you around 5 minutes to make before you pop one into your mouth. Nuts of course are good for your fibre intake,...

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Gluten and dairy free savoury cheese and chive scones

Gluten and dairy free savoury cheese and chive scones

The problem with baking is it often involves one ingredient or another that people can be allergic or intolerant to. A very common problem is gluten, but this recipe is perfect for those who like baked goods, but often struggle to find popular ‘treats’ that they can...

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Egg-free crepes or pancakes

Egg-free crepes or pancakes

If you are allergic or intolerant towards eggs, having breakfast or any meal that contains them can be difficult. It’s time to try an egg replacement! To be honest, if you notice the difference, you must have super-sensitive tastebuds. You can make these crepes or...

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