Each afternoon we’re faced with the same problem again and again — what to have for lunch?

These days, we're trying to cut down on our trips to the café and are attempting to become more acquainted with our kitchens, whether we like it or not.

To make things that little bit easier for you, we’ve put together a list of some of our favourite lunch-time recipes, which are so easy even a kitchen newbie could master them:

Golden Tuna and Vegetable Pastry Pockets

Pastry is an excellent way to conceal some of nature’s finer ingredients: vegetables. In this recipe, we are packing this pocket with plenty along with a good dose of protein.

Kale, Caramelised Onion & Cheese Toastie

A really simple way to include hearty, healthy kale in your toasted sandwich.

Lentil and Tomato Soup

Nothing will warm you up more on these dreary February days than a hearty bowl of soup.

Breakfast Quesadillas

Not only is this delicious dish super simple to put together, but it’s actually really good for you too, and low in calories.

No-Bake Peanut Butter Squares

Everyone needs a little bit of something sweet to finish their lunch off with every once in a while, right?

Spinach, Mushroom Mac and Cheese

We absolutely adore this American classic with a veggie twist.

Pea and Prawn Risotto

The perfect lunchtime meal which the whole family is sure to enjoy.

Cauliflower and Cheese Bites

Perfect for snacking on-the-go, and a great addition to dinner or even as a finger food, these little bites are great for all occasions.

Mini Pizza Pies

Pizza for lunch is a game changer, and these mini pies are such a tasty treat.

Salmon and Cucumber ‘Sushi’ Sandwiches

These tasty mini sandwiches are loaded with protein, as well as Omega 3 which is the main fatty oil essential in brain development. Not to mention they’re fun to make and fun to eat!

 

 

Do you want healthier food choices but need help knowing where to start? Eating healthy can be challenging; you have to put the work in to become mindful of the foods you are eating, and finding ways to incorporate nutritious options. With some simple planning you'll find it easier to get on track to a healthy eating lifestyle and it doesn't have to be overwhelming.

We've outlined six tips for making better nutrition choices that lead to a more balanced diet. Discover how by making minor adjustments in your eating habits, such as preparing meals in advance and choosing nutritious snacks high in protein or fibre, you can control what you eat and ensure your body gets all the nutrients it needs. Read on for helpful tips that will help make maintaining a healthy lifestyle more straightforward than ever before.

Plan ahead

Planning your meals ahead of time can help you make healthier decisions and achieve your health goals. By planning your meals for a week in advance, you know what foods to buy, which pre-preparative steps you need to take to ensure fast and nutritious meals throughout the week, and what recipes are available if you're looking for variety. Planning also allows room to avoid unhealthy foods and snacks that can quickly derail a healthy diet.

Drawing up a master grocery list helps to save time by quickly knowing what items are needed. Planning takes all the guesswork out of eating healthy – it's like making an investment in yourself that pays off in the long run. Read our mother of macros review for a more in-depth look into meal planning and macro tracking. 

Get familiar with nutritional labels

Nutrition labels provide valuable information about the food you're consuming. Knowing these labels will help you make informed decisions and more accurately assess a specific product's health. Nutritional labels show nutritional facts, such as serving size, total fat, saturated fat, trans fat, sodium content, and carbohydrates, along with the percentage of daily values for those nutrients.

It can be helpful to look at the label before purchasing any products to compare different brands or foods to each other in terms of their nutrient content. In addition to understanding what goes into your food through nutrition labels, it's also essential to consider what isn't in your food; artificial colours and preservatives are often added to processed foods and should be avoided whenever possible.

Choose lean proteins

Protein is a vital part of any healthy diet, and it helps build and maintain muscles, which increases metabolism and promotes weight loss. When choosing proteins, lean cuts of meat such as chicken or turkey breast, fish, or plant-based proteins like tofu or tempeh. These are high in protein but low in fat and calories, making them ideal choices for weight management.

Whether you're vegetarian or vegan, you can also try other protein sources, such as lentils, quinoa, chickpeas, and nuts. Adding a variety of these foods to your diet will help ensure that you get all the essential amino acids needed for proper cellular function.

Swap out processed carbs for whole grains

Whole grains such as oats, brown rice, and quinoa are excellent sources of fibre and other essential nutrients, and they can help keep you full for longer, which helps with weight management. Replacing processed carbohydrates like white bread or pasta with whole-grain options is an easy way to boost your intake of essential vitamins, minerals, and fibre while enjoying your favourite comfort foods.

The key is to ensure that the first ingredient listed on the label is whole grain; if it's not, it may contain refined carbs instead. Also, look for added sugar in products labelled "whole wheat" or "multigrain," as these can be just as unhealthy as more traditional processed carbs.

Up your fibre intake

Fibre is a carbohydrate the body can't digest, so it passes through without breaking down. It means it helps aid digestion and prevents constipation. Eating more fibre-rich foods such as fruits, vegetables, whole grains, and legumes can help keep you feeling full for longer, which helps with weight management.

Fibre also helps to regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream. It's recommended to get 25-35 grams of fibre per day, so aim to incorporate more high-fibre choices into your diet, such as beans, nuts, seeds, and leafy greens.

Eat the rainbow

Eating a variety of colourful fruits and vegetables is visually appealing and ensures you're getting all the vitamins, minerals, and antioxidants your body needs. Eating the rainbow means choosing a wide range of colours, from reds to purples to greens; each colour represents different nutrients that contribute to overall health.

Research has shown that people with diets high in fruits and veggies tend to weigh less than those without. So make sure you eat at least one serving of produce with every meal or snack.

 

Healthy eating doesn't have to be complicated. By following these six tips, you can make small changes to your diet that will add significant health benefits over time. Eating healthy foods and controlling portion sizes is the best way to maintain a healthy weight and reduce your risk of chronic disease. Remember everything in moderation.

Eating gluten-free doesn't mean missing out on the joy of baking delicious cakes and bread. You can whip up beautiful, tasty treats with a few tips and tricks and you won't even know they're gluten free.

Whether you're a beginner or a seasoned pro, baking gluten-free doesn't have to be a daunting experience. From simple swaps to creative ingredient combinations, you can make amazing cakes and breads that still taste great. And with a bit of practice, you'll be able to make delicious, gluten-free treats that you'll be proud to serve to your family and friends. So, let's get baking!

What is Gluten-Free Baking?

Gluten-free baking is the process of baking without the use of gluten-containing ingredients, such as wheat, rye, and barley. Gluten-free baking is becoming increasingly popular, allowing those with a gluten intolerance (Coeliac disease), sensitivities or allergies to enjoy the delicious treats. 

Gluten-free baking requires a few adjustments to the traditional baking process. For starters, you'll need to find gluten-free substitutes for the ingredients you would normally use. This may require some experimentation in order to achieve a taste and texture that you like, but with lots of choice out there, you will find the right mix. You'll need to pay close attention to the ingredients you choose and ensure they are indeed gluten-free – check the ingredient list closely. And if you are trying to achieve 100% gluten free results, you'll need to be be mindful of cross-contamination, as gluten-containing ingredients can easily be transferred from one surface to another.

Benefits of Gluten-Free Baking

For those that have coeliac disease, gluten free baking is not an option, it's a requirement so having tasty alternatives that you can create and consume without worry is a necessity. For those that suffer with sensitivities or allergies making your own gluten free options means you can en joy treats that may have otherwise off the menu.

When you combing your gluten-free baking with alternative ingredients that are high in fibre and essential vitamins and minerals, such as fruits, vegetables, nuts, and seeds. These ingredients can provide an abundance of nutrients that are not always found in traditional baking recipes.

With a few simple swaps, you can create unique and delicious recipes.. You can also experiment with different flavours and textures to make something you love. And, of course, you can also enjoy the satisfaction of knowing that you made it from scratch.

Gluten-Free Swaps and Substitutions

Your first big step in gluten-free baking is finding suitable swaps and substitutions for traditional baking ingredients. This can be done by using a variety of gluten-free flours, such as almond flour, coconut flour, and oat flour. There are also lots of gluten free flours available in the shops, and you'll find that you can find gluten free versions of baking powder and baking soda. If you're new to gluten free baking, a quick search online will guide in on recipes and ingredients. .

When using gluten-free substitutes, it is essential to remember that they may not behave exactly like their traditional counterparts. For example, almond flour is more dense than wheat flour and coconut flour absorbs more liquid than wheat flour. As such, you may need to adjust the amount of liquid you add to the recipe or the cooking time. It's also important to remember to read the labels of any gluten-free ingredients you purchase to ensure they are indeed gluten-free.

Common Gluten-Free Ingredients

As well as gluten-free flour, almond flour, coconut flour, oat flour, and rice flour which are great for baked goods, including cakes, cookies, muffins, and breads, you can also use gluten-free starches, such as tapioca and potato starch, and gluten-free sweeteners, such as honey and maple syrup.

Different Types of Gluten-Free Flours

When baking gluten-free, it's handy to understand a little bit about the different types of gluten-free flours. Almond flour is popular for baking, as it is high in protein and contains healthy fats. Coconut flour is made from dried and shredded coconut and is lower in carbs than almond flour. Oat flour can be made from gluten free whole oats. Rice flour is a versatile option, as it can be used to make everything from cakes to breads. You can also experiment with other gluten-free flours such as chickpea and bean flours.

Tips and Techniques for Gluten-Free Baking

As with all baking, it's important to follow the recipe exactly, until you get a bit more confident. Be sure to measure your ingredients accurately, as gluten-free flours can be tricky to work with. And of course, be sure to sift the dry ingredients before adding them to the wet ingredients, as this will help to create a smoother texture. Finally, it is important to mix the ingredients until they are just combined. Over-mixing the batter can lead to tough and dry baked goods.

It's also worth noting that gluten-free baking often requires some trial and error – different types of gluten-free flours can react differently, and as such the texture and flavour of gluten-free baked goods can vary. It is important to be patient and to keep trying until you find the right combination for you.

Decorating and Presenting Gluten-Free Cakes and Breads

If you're going to the bother of creating these tasty treats, you might as well make them look good. When decorating and presenting gluten-free cakes and breads, it is important to use gluten-free ingredients such as gluten-free sprinkles, jimmies, and other decorative items. 

Troubleshooting Gluten-Free Baking Problems

If issues arise with your cooking, there are always ways to tweak the recipe. You may find that your baked goods are too dry or crumbly, and so you may need to increase the amount of liquid or fat in the recipe. Likewise, if they are too dense or gummy, you may need to reduce the amount of liquid or fat. If you find that your baked goods are not rising correctly, you may need to add an extra egg or increase the amount of baking powder or baking soda.

It is also important to remember that different types of gluten-free flours may require different baking times and temperatures. For example, almond flour bakes faster than other gluten-free flours, so it is important to keep an eye on the oven. Additionally, it is essential to remember that gluten-free baked goods may not rise as much as traditional baked goods, so they may need to be baked at a lower temperature or for a shorter amount of time.

Creative Gluten-Free Recipes

Once you have mastered the basics of gluten-free baking, you can start to get creative with your recipes. From frosted cupcakes to savoury loaves of bread, there are a variety of delicious gluten-free recipes to choose from. You can use various ingredients to create unique flavours, such as incorporating spices and herbs, adding chocolate chips or dried fruit, or using nut butters to add flavour. Additionally, you can use a variety of techniques to create your own unique recipes, such as adding fillings to cakes or using gluten-free flours to make different types of breads.

Gluten-free baking can be a fun and rewarding experience allowing you to create delicious cakes and breads that you may not normally have. With a bit of practice, you'll soon be able to create gluten-free treats that you'll be proud to serve to your family and friends. And if you aren't yet at the stage of creating the perfect treat, for now, you can still enjoy from a range of gluten free goodies available in the shop, or why not order a monthly cookie club subscription.