Rosie’s day on a plate – As a nutritionist, I would be lying if I said food wasn’t always on my mind. However, to ensure my body is properly nourished and all my daily nutritional needs are met, I always ask myself the following questions…
Have I eaten a rainbow?
Colours are a great indication of the nutrients, micronutrients, and minerals that are present in the food we eat. Incorporating a variety of fruit and vegetables into our diet does not only pack a powerful nutritional punch, but it has the added benefit of increasing your daily intake of fibre too. Fibre ensures the healthy passage of food through the digestive system, as well as feeding the microbiota (good bugs), which are excellent for maintaining our health.
• 1 x 200g chickpeas, drained and rinsed
• 125g cooked beetroot• ¼ tsp salt
• Juice 1/4 lemon• ½ garlic clove, crushed
• 1 tbsp. tahini• 1 tsp ground cumin
• 50ml extra virgin olive oil
Place all the ingredients into a food processor and blend until smooth, add more olive oil if the mixture is too thick. Store in the fridge.The hummus should last for about 4-5 days.
Have I eaten good fats?
Quality fats can be found in fish, nuts, seeds, avocados and coconuts, and should be consumed on a daily basis. Omega-3 fatty can also be found abundantly in fish such as salmon, mackerel, sardines, and in plant sources like chia seeds, which help fight inflammation in the body. If this wasn’t enough, these fats also benefit the brain, immune system, reproductive system and skin.
Warm Salmon, Kale, Sesame & Ginger Salad
• 2 salmon fillets
• 2 spring onions, chopped
• 180g kale, trim the stems off and chop finely
• 50g spring greens, trim the stems off and chop finely
• ½ tbsp. sesame seeds
• 25ml sesame oil
• ¼ tsp dried chilli flakes
• 1 tsp honey (runny)
• 1cm piece of ginger, grated finely
•1 garlic clove, minced
Preheat the oven to 200 degrees (fan 180 degrees) or gas mark 6. Place the salmon in a baking tray and season. Loosely wrap in foil to form a parcel and bake for 12- 15 minutes until cooked through but still juicy. Meanwhile, chop the onions, kale and greens, and make the dressing by mixing all the ingredients together. Once the salmon is cooked, cut into small chunks and mix with the greens, kale and spring onions. Sprinkle over the sesame seeds, add the dressing, and mix.
Have I eaten quality protein?
As the name suggests, essential amino acids are instrumental for our health. Amino acids are involved in many bodily processes such as liver detoxification, neurotransmitter function, immunity, hormones and enzymes. Protein sources that contain essential amino acids include fish, chicken, red meat, eggs, yoghurt, soy, quinoa, amaranth, and chia seeds. Combining protein sources with whole grains can also assist to improve intake of essential amino acids (Gropper (2005).
Chocolate Chia Puddings With Almonds & Blueberries
• 1 ½ cups of unsweetened almond milk
• ¼ cup cacao powder
• cup chia seeds
• ½ tsp. vanilla extract
• 2 tbsp. maple syrup
• 1 handful of almonds
• 2 handfuls of blueberries
Thoroughly mix all the ingredients together and divide into glasses. Refrigerate overnight, or for at least 5 hours, to allow the mixture to thicken. Top with almonds and blueberries before serving. Enjoy!
Bio: Name: Rosie Letts
I hold a BSc Hons in Health Science (Nutritional Therapy) from the University of Westminster and am a full member of BANT. I am also registered with the CNHC and have trained with the innovative Institute for Functional Health. In short, I committed to attaining the highest standards of knowledge, competence, integrity and professionalism in the practice of evidence-based Nutritional Therapy in Bristol and Bath. www.rosielettsnutrition.com