Nellsar Care Homes Nutritional Therapy https://nutrition.nellsar.com Tue, 18 Jun 2019 11:15:24 +0000 en-US hourly 1 https://wordpress.org/?v=5.1.1 https://nutrition.nellsar.com/wp-content/uploads/2018/04/favicon.png Nellsar Care Homes Nutritional Therapy https://nutrition.nellsar.com 32 32 Five to nine – healthy eating every day of the week https://nutrition.nellsar.com/five-to-nine-healthy-eating-every-day-of-the-week/ https://nutrition.nellsar.com/five-to-nine-healthy-eating-every-day-of-the-week/#respond Tue, 18 Jun 2019 09:40:36 +0000 https://nutrition.nellsar.com/?p=214967 Last week the British Nutrition Foundation celebrated Healthy Eating Week, encouraging people to eat at least 5 fruits and vegetables a day. Five was chosen as a minimum amount for the general public to aim for, when ideally 9+ portions per day is optimum. The more plant-based foods such as fruit and vegetables you add […]

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Last week the British Nutrition Foundation celebrated Healthy Eating Week, encouraging people to eat at least 5 fruits and vegetables a day.

Five was chosen as a minimum amount for the general public to aim for, when ideally 9+ portions per day is optimum. The more plant-based foods such as fruit and vegetables you add to a balanced diet, the better your overall health will be. You will have better bowel function, heart health and skin. You should also feel less tired and be able to stave off many illnesses more easily.

It isn’t always easy to know how to add in fruits and veg to the diet if it isn’t something you are used to doing. Knowing what is counted as a portion, and whether to eat mostly fruit over vegetables or vice versa, might not be so obvious.

How to reach your 5 a day and beyond

The first rule of thumb is to make sure that your 5 to 9+ per day is made up of mostly vegetables. Fruits can be very high in sugar and although they are rich in vitamins, minerals and fibre, you should be eating a ratio of 2 fruit to 3 veg for your 5 a day, or 3 fruit to 6 veg for your 9 a day, and so on.

A portion size is around 80 grams. So that might be 3 heaped tablespoons of vegetables (raw, cooked or frozen), a dessert bowl of salad, or 3 heaped tablespoons of pulses (such as lentils, beans or peas).

A portion of fruit would look like:

  • One banana, apple, pear, orange, or similar sized fruit
  • Half an avocado or large grapefruit
  • A slice of large fruit such as pineapple or melon
  • Two satsumas, plums or similar sized fruit
  • A handful of grapes, berries, or cherries
  • One heaped tablespoon of dried fruit such as raisins or apricots, or three heaped tablespoons of fruit salad or stewed fruits

See: www.healthyperformance.co.uk

How to add in fruit and veg to your day

There have been numerous studies proving the benefit of an increased consumption of plant foods. Even making a small change from no fruit and veg to one or two portions is a great start and will have positive effects.

Breakfast

Think about breakfast, what do you eat? If it’s porridge, you can add in some of your favourite berries or perhaps some grated apple, or even a blended homemade apple sauce or berry compote could be a tasty addition. If you prefer a cereal, then any fruit can be added in.

If it’s toast that you like, then a hand full of rocket or wilted spinach with your eggs and toast can fit in well. Or if you are more of a ‘toast and spread’ person, then how about having a fruit salad on the side in a separate bowl?

Snacks

For snacks, you could include humous, cut up pepper, carrots, celery and cucumber.

Lunch and dinner

With lunch and dinner, you can really go to town on the vegetables! Have as many and as much as you like – roasted, stir fried or steamed – or have a large salad added in or on the side.

Experiment with variety and eat as many different colours in a week that you can – red, yellow, orange, purple and green. Just remember that white potatoes aren’t counted as one of your five a day!

Click on the British Nutrition Foundation poster below for further tips and information…

 

 

 

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High calorie smoothies – National Smoothie Day, Friday 21 June https://nutrition.nellsar.com/high-calorie-smoothies-national-smoothie-day-friday-21-june/ https://nutrition.nellsar.com/high-calorie-smoothies-national-smoothie-day-friday-21-june/#respond Wed, 12 Jun 2019 09:38:35 +0000 https://nutrition.nellsar.com/?p=214949 Maintaining a healthy weight is important for our elderly population. It makes recovery from illness easier and helps us to remain stronger. Sometimes, due to illness or a heatwave, a person’s appetite can decrease and the need for extra calories in the diet is advantageous. If food isn’t appetising then smoothies are a great way […]

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Maintaining a healthy weight is important for our elderly population. It makes recovery from illness easier and helps us to remain stronger. Sometimes, due to illness or a heatwave, a person’s appetite can decrease and the need for extra calories in the diet is advantageous. If food isn’t appetising then smoothies are a great way to add in calories, vitamins, minerals and hydration.

To make the perfect high calorie smoothie you need a few base ingredients. Once you have these you can play around with the flavours as much as you like without going too far wrong – ie coffee, chocolate, strawberry, mango, peanut butter, banana…. you name it you can make it!

For a dairy base, here are some calorific ingredients:

  • Double cream – 100mls (458 kcals)
  • Dried milk powder – 57gms (201 kcals)
  • Full fat milk – 125mls (79 kcals)
  • Vanilla ice-cream – 3 scoops (244 kcals)
For a dairy free base:
  • Dairy free ice-cream (Swedish glace) – 100mls (91 kcals)
  • Sweetened soy milk/almond milk – 250mls (56 kcals)
  • Coconut milk (can) – 400mls (676 kcals)
  • Oat cream – 100mls (150 kcals)
  • Creamy oat fraiche – 100gms (177 kcals)
For extra calories you can add:
  • Nut butters – 1 heaped teaspoon 18gs (117 kcals)
  • Dates – 60gms (194 kcals)
  • Avocado – ½ medium (139 kcals)
  • Coconut flour – 50gms (176 kcals)
  • Ground flax seed – 2 tbl spoons (160 kcals)
  • Oats – 50gms (182 kcals)
  • Cashew nuts – 100gms (573 kcals)
  • Banana – medium (100 kcals)
  • Protein powder – 1 scoop (100 kcals)
  • Olive oil – 1 tbl spoon (123 kcals)
  • Coconut oil – 1 tbl spoon (120 kcals)

High calorie smoothies

Oaty banana shake
  • 250mls of non-dairy milk or full fat milk
  • 250mls of oat cream or double cream
  • 250gms rolled oats
  • 1 tbl spoon honey
  • Cocoa powder to taste

Banana oat shake

Strawberries vanilla surprise
  • 250 mls almond milk or full fat milk
  • 3 scoops vanilla ice cream dairy free or dairy
  • 2 cups of strawberries (fresh or frozen)
  • 2 tablespoons of honey
  • ½ teaspoon vanilla extract

Strawberries and vanilla smoothie

Peanut butter and chocolate twist
  • 250mls of non-dairy or full fat milk
  • 1 banana
  • ½ avocado
  • 2 scoops chocolate protein powder
  • 1 cup ice cream dairy or non dairy (preferably similar flavour to the protein powder)
  • 2 tbsp olive oil
  • 1/2 cup oats
  • 4 tbsp peanut butter

Peanut butter and chocolate twist smoothie

 Banana, peach and mango burst
  • 2 ripe bananas
  • ½ can or half a fresh peach
  • ½ small mango
  • 250mls dairy free or full fat milk
  • 3 tablespoons (or more) oat cream / oat fraiche or double cream
  • 3 ice cubes or a scoop of ice-cream if so desired!

Tropical banana shake

Next Friday, 21 June, is National Smoothie Day – so now you are fully prepared!

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Diabetes and the benefits of a Mediterranean diet https://nutrition.nellsar.com/diabetes-and-the-benefits-of-a-mediterranean-diet/ https://nutrition.nellsar.com/diabetes-and-the-benefits-of-a-mediterranean-diet/#respond Wed, 05 Jun 2019 11:58:55 +0000 https://nutrition.nellsar.com/?p=214940 Diabetes is a condition that causes a person’s blood sugar to become too high and can be a risk factor for various complications if not treated properly. It is common for the elderly to present with pre-diabetes or type 2 diabetes. This can be well controlled by diet and support from those surrounding them.   There are two main types of […]

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Diabetes is a condition that causes a person’s blood sugar to become too high and can be a risk factor for various complications if not treated properly. It is common for the elderly to present with pre-diabetes or type 2 diabetes. This can be well controlled by diet and support from those surrounding them.  

There are two main types of diabetes

Type 1

Often this is genetic and affects around 8% of the population. The pancreas is an organ that produces insulin. Insulin is a hormone that carries glucose (or sugar) from the blood into the cells to be used as energy.

Type 1 diabetes means that the body’s immune system has attacked its own pancreatic cells preventing them from producing insulin. Therefore, someone with type 1 diabetes is insulin dependent and will need to inject themselves with insulin daily to control their blood sugar, allowing glucose from food to be used as energy in the cells.

Type 2

This type affects 90% of people with diabetes. Type 2 is typically caused by too much glucose from food and drinks entering the body over sustained periods of time.

The pancreas releases insulin every time we eat. If our meals are high in sugars (processed foods high in refined carbohydrates, breads, pastry, chocolate, pasta, white potato and sugary drinks, including diet sodas) then the pancreas must work harder to release more insulin to keep up with demand.

This can result in either the pancreas becoming over-worked and eventually stopping to produce enough insulin to keep up with demand, or the cells stopping responding to the insulin wanting to bring the glucose into the cells to be used for energy.

Mediterranean diet

The Mediterranean way of eating has been well studied in recent years and has shown to be the most effective for overall well-being and helping to control Type 2 diabetes.

The main principles being:

  • Eat natural, unprocessed foods like fruits, vegetables, whole grains and nuts
  • Eat only small amounts of dairy
  • Make olive oil your primary source of dietary fat – cold pressed virgin olive oil!
  • Reduce the consumption of red meat (monthly)
  • Eat low to moderate amounts of fish (weekly)
  • Drink a moderate amount of wine (up to one to two glasses per day for men and up to one glass per day for women)

See: www.mediterraneandiet.org.uk

The benefits are vast. Helping with cardiovascular health, cognitive function, reduced hip fractures, reducing blood pressure, cholesterol and of course helping to prevent or to control Type 2 diabetes.

Low sugar / carbohydrates

It is still possible to enjoy foods whilst remaining mindful about blood sugar spikes. Adding protein to meals and snacks and making sure there is plenty of fibre in the diet are two ways of buffering glucose releasing into the blood stream.

Desserts are often an area of confusion. There is no need for somebody to miss out if portion sizes are controlled; a little piece of something sweet is often ok after a meal and experimenting with low carb desserts can also help.

This time of year whipped cream and strawberries is the perfect diabetic-friendly dessert!

Our Nellsar Homes can easily support anyone who wants to be more mindful about their continued health and maintaining a healthy weight and I am always on hand to sit and have some one-to-one time with any resident who wishes to discuss meal planning. 
 

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Eating and drinking with Dementia https://nutrition.nellsar.com/eating-and-drinking-with-dementia/ https://nutrition.nellsar.com/eating-and-drinking-with-dementia/#respond Tue, 04 Jun 2019 12:13:44 +0000 https://nutrition.nellsar.com/?p=214932 Alzheimer’s is a very complex disease which presents itself differently for each person. As with most things in life, a ‘one size fits all‘ approach just doesn’t work. We are all so unique and that doesn’t change for people experiencing dementia. In fact, a personalised approach becomes even more important when supporting people with cognitive […]

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Alzheimer’s is a very complex disease which presents itself differently for each person. As with most things in life, a ‘one size fits all‘ approach just doesn’t work. We are all so unique and that doesn’t change for people experiencing dementia. In fact, a personalised approach becomes even more important when supporting people with cognitive impairment.

People with dementia often experience problems with eating and drinking. There are a vast number of reasons why this might happen and lots of ways in which to support someone experiencing a lack of appetite. It is important for the carer to take a step back and ask themselves what the cause could be and how they can best help a person to eat.

Mealtime tips and ways of encouraging appetite

Environment

The mealtime environment is incredibly important. Typically, it needs to be calm and inviting, music should be soft and no TV on in the background. The table should be free of clutter as this can be confusing and a distraction for some people with dementia. Be aware of the other people in the room – is it too loud and busy?

What were a person’s eating habits in years passed? Were they part of a large family and enjoyed the hustle and bustle, or did they live in a quite household and used to eating alone or with just one other person?

Food

If a person with Dementia is experiencing some form of visual disturbance, then it might be difficult for them to distinguish and separate colours which are similar. For example, mash potato and chicken on a white plate with a white tablecloth has no contrast and doesn’t help the meal stand out or look appetising. Using blue plates has been shown to help with this.

Here is an example of what a scampi, potato croquettes and vegetable meal might look like. Can you also see the lack of contrast in the white plate and white tablecloth? The meal on this plate stands out well here. However, some meals wouldn’t.

Creating meals that not only smell and taste great, but look visually appealing too is a key factor. If the taste buds aren’t working as well as they did then try to appeal to the other senses by making a meal look appetising and smell great.

Don’t be scared of trying new flavours. Perhaps the stronger flavours are more appealing now. I have known ladies in their 80s who have never liked Indian style food previously, to thoroughly enjoy a chicken curry in their dementia stage. Have taste testers with different foods, smoothies and drinks. Try adding herbs and spices to foods for the extra flavour.

Having the smell of baked bread or fresh coffee in the room can stimulate someone’s appetite.

It is also important not to overload the plate too much. Smaller portions often seem more manageable to people – and remember you can always fill the plate up wit a second and third portion if it is going down well!

Problems with co-ordination

If someone is struggling with co-ordination there is a variety of adaptable equipment (such as easy hold cutlery or raised rim plates) which might make the mealtime an easier task for those eating with difficulty.

Or trying finger foods! Most cuts of meat, vegetables and potato can be picked up by hand, as can fruits. You could even have dishes with gravy or beans to dip the finger foods in on the side.

Make mealtimes enjoyable!

To make the mealtime an enjoyable experience, make sure people are eating meals they like in an environment that suits their social and emotional needs. Ensure that the people around them are supportive and relaxed and that mealtimes are never rushed. And independence is promoted as much as possible!

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Being Vegetarian in residential care – Celebrating National Vegetarian Week https://nutrition.nellsar.com/being-vegetarian-in-residential-care-celebrating-national-vegetarian-week/ https://nutrition.nellsar.com/being-vegetarian-in-residential-care-celebrating-national-vegetarian-week/#respond Tue, 14 May 2019 10:41:46 +0000 https://nutrition.nellsar.com/?p=214923 This week is National Vegetarian Week (13-19 May). Organised by the Vegetarian Society, and supported by celebrities such as Stephen Fry and Joanna Lumley, it is an opportunity to spend a week celebrating the diversity and flavour that a vegetarian diet can offer. Vegetarians and vegans in residential care The Vegetarian Society recently surveyed 1,000 […]

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This week is National Vegetarian Week (13-19 May). Organised by the Vegetarian Society, and supported by celebrities such as Stephen Fry and Joanna Lumley, it is an opportunity to spend a week celebrating the diversity and flavour that a vegetarian diet can offer.

Vegetarians and vegans in residential care

The Vegetarian Society recently surveyed 1,000 care homes to find out how many residents are vegan or vegetarian. Since the survey was last commissioned in 2014, the number of vegans in residential care has increased by a whopping 167%!

They go on to explain in this month’s Veg Society Newsletter that many vegetarians and vegans genuinely fear being fed meat should they lose capacity. Being vegan or vegetarian is often central to a person’s identity and may be the strongest belief that they hold. It might be something that someone has committed to for many years – even decades. It is our responsibility as a Care Provider to ensure that the people we are catering for receive the variety and choice they deserve.

Protein and plants

We all know that protein is an important part of a balanced diet. It is even more important when people are recovering from an illness or operation. What is less commonly known is that protein doesn’t have to come from meat, and can be found in an abundance of plant foods. Nuts and nut butters, tofu/tempeh, leafy greens (spinach, kale, broccoli, beans), black beans, pinto, adzuki, mung beans, turtle beans and green peas are all full of protein.

A protein is a large molecule which is made up from amino acids. Meat (including fish) and eggs often have the complete set of amino acids we require. Vegetables and other plant proteins do not contain a full set when eaten in isolation or even when sticking to the same one or two choices. The trick is to ensure you are eating a full spectrum of plant protein foods every day, that way all the amino acids required will be balanced and available in the diet.

Commitment to vegetarianism

Many of the menus throughout our Nellsar Homes offer a vegetarian choice as a standard second option. This means we are providing for vegetarian diets, or people who simply fancy a meat-free day, and ensures we are already prepared for our prospective vegetarian residents who are yet to join us.

Nellsar is also a member of Vegetarian for Life who are a charity dedicated to supporting vegetarians in later life.

One of my favourite vegetarian meals is Aubergine Parmigiana. It is on the menu at one of our Homes and the residents love it! I can’t wait to go and try it! Here is a recipe taken from BBC Good Food:

Aubergine parmigiana

Ingredients

For the aubergine:

  • 2 large aubergines, sliced into thin slices about a 5mm/¼in thick
  • 2 tbsp olive oil
  • 100g/3½oz ricotta
  • 100g/3½oz Parmesan, grated (or alternative vegetarian hard cheese)
  • 100g/3½oz mozzarella, sliced
  • sea salt and freshly ground black pepper

For the tomato sauce:

  • 2 garlic cloves, finely chopped
  • 1 red onion, finely chopped
  • a good splash olive oil
  • 2 x 400g tins chopped tomatoes
  • 2 tsp dried oregano
  • 125ml/4fl oz red wine

Method

  • Brush the aubergine slices with olive oil on both sides to coat. Heat a griddle pan and cook the aubergines for a couple of minutes on both sides until lightly browned. Set aside while you get on with the tomato sauce.
  • Heat a large frying pan. Fry the garlic and onion with a little oil until soft. Add the chopped tomatoes, oregano and wine. Simmer for about 15 minutes, or until the sauce thickens.
  • Preheat the oven to 220C/200C Fan/Gas 7.
  • In a medium-sized roasting tin, spread a little tomato sauce over the bottom of the tin. Add a layer of aubergine slices and spread another layer of tomato sauce on top.
  • Spread half the ricotta on the top and sprinkle with Parmesan, salt and pepper. Continue to repeat the layers until all the aubergine is used. Finish with a layer of mozzarella slices topped with a final sprinkle of Parmesan. Bake for 25 minutes.
  • Serve the parmigiana hot with a salad alongside.

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The magic of culinary herbs https://nutrition.nellsar.com/the-magic-of-culinary-herbs/ https://nutrition.nellsar.com/the-magic-of-culinary-herbs/#respond Wed, 08 May 2019 10:37:38 +0000 https://nutrition.nellsar.com/?p=214909 Herbs are one of my favourite additions to any meal. I love the flavour and colour they bring. I also love that we can grow herbs in pots, on our windowsills, or in our gardens with relative ease. They are full of nourishment, taste good and smell great! Just by adding fresh herbs to a […]

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Herbs are one of my favourite additions to any meal. I love the flavour and colour they bring. I also love that we can grow herbs in pots, on our windowsills, or in our gardens with relative ease. They are full of nourishment, taste good and smell great!

Just by adding fresh herbs to a meal we increase the nutritional value and antioxidant capacity, without adding in calories or increasing the portion size. As I have mentioned in previous blogs, antioxidants are incredibly important for health. Found in most if not all fresh fruits, herbs, spices and vegetables, antioxidants are powerhouses of molecules that safely interact with and ‘mop up’ harmful free radicals which can cause damage to our cells.

For the elderly, often the taste buds diminish so more flavourful additions such as herbs and spices enable food to have some ‘zing’ and interest again.

I could share information about the medicinal properties of culinary herbs all day long and I encourage our kitchens to use them where ever possible.

Here is a taster of three easy growers that are also easy to find in the shops. See just how beneficial our little flavourful friends can be! All you need to do is chop them up finely and throw them into your cooking, add them into salads or simply use them as a topper or seasoning to any meal or snack.

Chives

  • Laboratory studies show that chives contain the antioxidant allicin which reduces cholesterol production by inhibiting an enzyme in the liver cells. Allicin also decreases blood vessel stiffness and can help reduce total blood pressure.
  • Chives are also found to have antibacterial, antiviral, and anti-fungal activities.
  • Comprising more vitamin-A than any other allium family member vegetables, 100 g of fresh leaves contain 145% of daily recommended levels.
  • Anti-oxidant compounds within chives offer protection from lung and oral cavity cancers.
  • Packed with B-complex vitamins as well as some essential minerals such as copper, iron, manganese, zinc, and calcium.

Oregano

  • Oregano contains an impressive list of plant-derived chemical compounds that are known to have disease preventing and health promoting properties and are a rich source of dietary fibre, which helps to control blood cholesterol levels.
  • The herb is rich in polyphenolic flavonoid antioxidants (including vitamin A) and has been rated as one of the plant sources with highest antioxidant activities. These compounds help act as protective scavengers against oxygen-derived free radicals that play a role in ageing and various disease processes.
  • The active principles in the herb may improve gut motility.
  • This marvellous herb is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure caused by high sodium. Iron helps prevent anaemia. Magnesium and calcium are essential minerals for bone metabolism.

Rosemary

  • Rosemary herb carries great amounts of vitamin A, around 97% of RDA. A few leaves a day in the diet would contribute enough of this vitamin. Vitamin A is known to have antioxidant properties and is essential for vision. It is also required for maintaining healthy mucosa and skin. Consumption of natural foods rich in vitamin A is known to help the body protect from lung and oral cavity cancers.
  • Fresh rosemary leaves are a good source of antioxidant vitamin C, containing about 37% of RDA. It is essential for collagen synthesis in the human body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents (boosts immunity) and help scavenge harmful, pro-inflammatory free radicals from the body.
  • Rosemary herb parts, whether fresh or dried, are a rich source of minerals like potassium, calcium, iron, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids, which helps control heart rate and blood pressure.

So next time you chop up those chives or reach for the rosemary – remember how amazing they are!

Herb facts taken from: www.nutrition-and-you.com

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Creating top quality soft foods using piping techniques https://nutrition.nellsar.com/creating-top-quality-soft-foods-using-piping-techniques/ https://nutrition.nellsar.com/creating-top-quality-soft-foods-using-piping-techniques/#respond Tue, 30 Apr 2019 09:11:23 +0000 https://nutrition.nellsar.com/?p=214896 Nellsar’s Executive Chef and Mentor, Adrian Silaghi, has been showing Nellsar’s kitchen staff a range of methods of food presentation, for those of our residents who are on a texture modified diet. We understand that the presentation of these meals is very important for our residents, to help stimulate their appetite and enhance their dining […]

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Nellsar’s Executive Chef and Mentor, Adrian Silaghi, has been showing Nellsar’s kitchen staff a range of methods of food presentation, for those of our residents who are on a texture modified diet.

We understand that the presentation of these meals is very important for our residents, to help stimulate their appetite and enhance their dining experience. The challenge faced with a texture modified diet is maintaining beautiful presentation and great flavour.

Adrian and his team have worked hard to develop the quality and appearance of soft food meals with innovative technology that allows them to shape it to its initial, attractive form.

Adrian has recently been demonstrating how to maintain appealing presentation by using piping techniques to recreate the original shape of food. From salads, to cheese boards and desserts, his demonstration plates show just what can be achieved with the clever use of piping. The flavours have been enhanced by using herbs, spices and sauces. Simple yet effective!

 

 

 

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Boosting health by ‘Eating a Rainbow’ https://nutrition.nellsar.com/boosting-health-by-eating-a-rainbow/ https://nutrition.nellsar.com/boosting-health-by-eating-a-rainbow/#respond Wed, 24 Apr 2019 12:43:25 +0000 https://nutrition.nellsar.com/?p=214878 The colours of springtime Spring is a great time of year to reflect on the food we prepare for ourselves and those we care for. So much is beginning to grow, and the coming months will provide us with an abundance of variety in fruits and vegetables. I invite you to take a moment to […]

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The colours of springtime

Spring is a great time of year to reflect on the food we prepare for ourselves and those we care for. So much is beginning to grow, and the coming months will provide us with an abundance of variety in fruits and vegetables.

I invite you to take a moment to think about you daily choices of fruits and veg. Now take a moment to consider how many colours you might eat over a week? Can you see less than 5 or more than 10? The more colours of the rainbow we eat over a week the more confident we can feel that we are consuming as many of the vitamins, minerals and antioxidants required to nourish ourselves properly. Sticking to the same types of vegetables or fruits can be quite limiting and doesn’t always provide us with the full spectrum of nutrients we need.

Phytonutrients

Vegetables and fruits contain different phytonutrients depending on their colour, so to obtain a wider range of phytonutrients it makes sense to eat a wider range of colours throughout the week. Phytonutrients are wonderful compounds that are found in colourful natural foods which help our body to ‘mop up’ harmful free radicals which can cause damage to our cells and long-term health. Free radicals are most commonly produced by chemicals such as in tobacco, pesticides, some cosmetic and cleaning products, burnt meats, stress and inflammation.

Phytonutrients (found in the colours of natural foods) have many benefits for health including immune modulation, anti-inflammatory and antioxidant effects. They also act as prebiotics which support the microbes in the gut.

We can make sure that we are eating a rainbow by choosing from the following foods. Remember to keep your ratio of fruit to vegetables in favour of the veg. So, if you are aiming for ‘5 a day’, then 3 veg: 2 fruit. Aiming for 9+ a day is our goal. You could start by adding a different colour each day or even add 3 different colours to each meal!

Red Foods

Red foods help to reduce the build-up of plaque in arteries and lower blood pressure.  They can bolster immunity by being a terrific source of vitamin C with a touch of vitamin A, potassium and fibre. Also, tomatoes (when cooked) are rich in lycopene, an antioxidant that fights skin ageing and may be beneficial against cancer and heart disease.

  • Red pepper
  • Strawberries
  • Cherries
  • Raspberries
  • Watermelon
  • Tomatoes
  • Beets
  • Cranberries
  • Pink grapefruit
  • Pomegranate

Orange Foods

Orange foods are rich in vitamin C and Beta Carotene – an orange pigment which is converted to vitamin A when it enters the bloodstream. Helping to protect against cancer and cardiovascular disease, vitamins A and C also boost the immune system and protect the eyes!

  • Carrot
  • Papaya
  • Pumpkin
  • Orange tomatoes
  • Butternut Squash
  • Sweet Potatoes
  • Cantaloupe
  • Oranges

Yellow Foods

Along with antioxidants, yellow foods also have an abundance of vitamin C. Studies suggest that these brightly coloured nutrients will help your heart, vision, digestion and immune system. Other benefits of naturally yellow foods include maintenance of healthy skin, wound healing, and stronger bones and teeth.

  • Corn
  • Squash
  • Yellow pepper
  • Yellow tomatoes
  • Banana
  • Lemons

Green Foods

Avocados contain lutein, an antioxidant that protects eye health, and they’re rich in vitamin E which is protective for the skin, eyes and heart. They also contain brain-protective good fats. All cruciferous vegetables contain cancer-fighting plant compounds and vitamin C. Kale especially has bone-boosting vitamin K, vision- and immune-boosting vitamin A.

  • Avocado
  • Kale
  • Brussels sprouts
  • Kiwis
  • Green beans
  • Basil
  • Asparagus

Purple Foods

When you think blue/purple, think super food! The colour of these fruits and vegetables signify potent phytonutrients which are extremely protective for the human body. Choosing to add purple fruits and vegetables to your diet as much as possible is a smart decision for better health.

  • Purple cabbage
  • Aubergine
  • Plums
  • Blueberries
  • Figs
  • Beetroot
  • Purple kale

 

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Delicious low-carb treats for Easter https://nutrition.nellsar.com/delicious-low-carb-treats-for-easter/ https://nutrition.nellsar.com/delicious-low-carb-treats-for-easter/#respond Wed, 17 Apr 2019 14:05:19 +0000 https://nutrition.nellsar.com/?p=214868 The evenings are lighter, nature is waking up from a long deep sleep and Easter is upon us – Spring is well and truly here! Easter is a great time to get together and enjoy good food with good people, whether you celebrate for religious reasons or simply because you love the playfulness and sense […]

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The evenings are lighter, nature is waking up from a long deep sleep and Easter is upon us – Spring is well and truly here!

Easter is a great time to get together and enjoy good food with good people, whether you celebrate for religious reasons or simply because you love the playfulness and sense of community it can bring. Easter is a good reason for indulgence, fun and laughter and in our Nellsar Homes you will see lots of participation over the Easter period and special treats being served from the kitchen.

Easter feast traditions

Easter Sunday is often celebrated with a traditional dinner. Although Easter dinner customs vary throughout the world, a traditional Easter dinner in England consists of either lamb or ham as the main dish.

The lamb roast dinner has its roots in Jewish tradition, when lamb was eaten during Passover. Over time this has been adopted and woven into a traditional Easter dinner.

In the United States, ham is a popular choice because pork that was cured in the winter was ready for consumption in the Spring.

Easter breads and cakes with dinner are also popular. We are all partial to a hot cross bun and in some traditions Simnel cake is served – a fruit cake featuring 11 marzipan balls to represent Jesus’ 11 faithful disciples.

Vegetarian and low carb Easter treats

At Nellsar we cater for all diets, so if our residents prefer a vegetarian option on Easter Sunday we would ask for their preference and provide it for them; for an Easter Sunday meal,  a nut roast or a mushroom and walnut parcel can be a good meat-alternative option.

If you are diabetic then it is a good idea to focus on enjoying the more savoury, protein-based good foods over Easter. Or, if you can indulge in a little bit of dessert or a piece of chocolate egg, then do so moderately. Our nurses and senior care teams will be able to advise each person depending on their blood sugar range.

If you or your loved ones are feeling adventurous, then why not try some ketogenic recipes which can be a great option when making treat desserts or snacks for those with diabetes who are mindful of blood sugar spikes.

Low-carb raspberry trifle

Ingredients

  • 1 ripe avocado
  • ½ ripe banana
  • ¾ cup coconut cream
  • 1 tbsp lime juice and some of the zest
  • 1 tbsp vanilla extract
  • 3 oz. fresh raspberries
  • 2 oz. pecans, preferably roasted

Instructions

Mix avocado, banana, coconut cream, lime and half of the vanilla in a small bowl using an immersion blender or just a fork.

Mix the berries with the remaining vanilla in a separate bowl.

Fill nice glasses or dessert bowls with alternating layers of the two mixtures.

Place a frying pan over medium high heat and add the nuts. Roast until golden brown. Stir frequently to avoid burning.

Top the dessert with roasted nuts and serve.

Tip! Add flavour to the coconut and avocado batter with some cinnamon, cardamom or perhaps cocoa and coffee powder. Serve in a clear glass for a gorgeous presentation.

Low-carb parmesan crisps

Ingredients

  • 2½ oz. parmesan cheese, grated
  • 1¾ tbsp chia seeds
  • 2 tbsp flaxseed
  • 2½ tbsp pumpkin seeds

Instructions

Preheat the oven to 350°F (180°C).

Line a baking sheet with parchment paper.

Mix the cheese and seeds in a bowl.

Spoon small mounds of the mixture onto the baking sheet, leaving some space between them. Do not flatten the mounds. Bake for 8 to 10 minutes. Check often. The crisps should be light brown, but certainly not dark brown.

Remove from the oven and let cool before removing the crisps from the paper and serving.

Tip! Feel free to use any seed you like; try sesame, hemp and others.

Note: This recipe makes about 16-20 crisps. This means you will get around 8-10 pieces per serving.

Low-carb chocolate and peanut squares

Ingredients

  • 3½ oz. dark chocolate with a minimum of 70% cocoa solids
  • 4 tbsp butter or coconut oil
  • 1 pinch salt
  • ¼ cup peanut butter
  • ½ tsp vanilla extract
  • 1 tsp licorice powder or ground cinnamon or ground cardamom (green)
  • ¼ cup chopped salted peanuts, for decoration

Instructions

Melt chocolate and butter or coconut oil in the microwave oven or in a double boiler. If you don’t have a double boiler you can put a glass bowl on top of a pot of steaming water. Make sure that the water doesn’t reach the bowl. The chocolate will melt from the heat of the steam. Set the melted chocolate aside to cool for a few miniute before proceeding with the next step.

Add all remaining ingredients except the nuts and blend until incorporated.

Pour the batter into a small greased baking dish lined with parchment paper (no bigger than 4 x 6 inches).

Top with finely chopped peanuts or other creative toppings. Place in the refrigerator to chill.

When the batter is set, cut into small squares with a sharp knife. Remember, keep these and all treats small—no more than a 1 x 1 inch square. Store in the refrigerator of freezer.

Tip! Almond or hazelnut butter work, too. And try different toppings: toasted (and coarsely chopped) almonds or hazelnuts, roasted sesame seeds with unsweetened coconut flakes, or even tahini.


Recipes source:
 https://www.dietdoctor.com

 

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Happy topping this Pancake Day, Tuesday 5 March https://nutrition.nellsar.com/happy-topping-this-pancake-day-tuesday-5-march/ https://nutrition.nellsar.com/happy-topping-this-pancake-day-tuesday-5-march/#respond Mon, 04 Mar 2019 09:40:29 +0000 https://nutrition.nellsar.com/?p=214840 Many of us think of ‘lemon and sugar’ when it comes to topping our pancakes on Shrove Tuesday, but if you fancy branching out this year, there are an array of flavour combinations worth experimenting with, many offering a healthy boost to your five a day. Creative pancake toppers Sliced blood orange, crumbled hard ricotta […]

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Many of us think of ‘lemon and sugar’ when it comes to topping our pancakes on Shrove Tuesday, but if you fancy branching out this year, there are an array of flavour combinations worth experimenting with, many offering a healthy boost to your five a day.

Creative pancake toppers

  1. Sliced blood orange, crumbled hard ricotta & orange zest
  2. Wilted spinach, ricotta, lemon zest & extra virgin olive oil
  3. Almond butter, finely chopped almonds, raspberries & honey
  4. Cottage cheese, chopped fresh herbs, streaky bacon, lemon zest & mixed seeds
  5. Blackberries & honey
  6. Sliced figs, Parma ham, rocket & extra virgin olive oil
  7. Roasted rhubarb, pistachios & honey
  8. Tahini yoghurt, feta, pomegranate seeds & fresh coriander
  9. Roasted cherry tomatoes, rocket & quality balsamic vinegar
  10. Smoked salmon, sliced avocado, fresh chives & lime juice
  11. Sliced kiwi fruit, passion fruit & sunflower seeds
  12. Greek yoghurt, blueberries, poppy seeds, orange zest & fresh mint
  13. Sliced mango, coconut yoghurt, coconut shavings & lime zest
  14. Sliced figs, Greek yoghurt & orange zest
  15. Almond butter & sliced strawberries
  16. Sliced banana & grated dark chocolate
  17. Grated fresh fruit salad & fresh mint

Source: https://www.jamieoliver.com

Allergen free pancakes

If you or a loved one has allergies, why not try the pancake recipe below:

Ingredients

1 cup all-purpose gluten free flour
1 Tablespoon Flax Meal
2 teaspoons Baking Powder
¼ teaspoon Salt
2 Tablespoons Sugar
¼ cup unsweetened Applesauce
1 cup Rice or Coconut Milk

Instructions

  • In a small bowl, mix the flax meal with a small amount of the milk and set aside.
  • In a large bowl, mix the flour, salt, sugar, applesauce, and coconut milk.
  • Add in the flax meal and mix.
  • Add in the baking powder last and mix until incorporated, do not over mix.
  • Let the mixture stand for one minute before cooking.
  • Pour ¼ cup of batter onto a hot griddle, let the pancakes cook on one side until bubbly and then flip and cook the other side.
  • Pancakes are done when they are browned on both sides.
  • Serve with fruit, maple syrup, or your favourite toppings.

Source: https://www.simplyshellie.com

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