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Happy Healthy Meal Planning

I've only just started using a family meal planner and I can't believe it's taken me until now to fully embrace it. I guess I've always had a rough idea of what we would have on maybe 3 of the nights in the week but it was still flexible and frequently, I'd realise too late that I'd not got the right ingredients - nothing more frustrating! 

But now we work from a menu of about 5 multi-purpose dishes that I rotate regularly. Hands up, it's not extensive and it's not particularly adventurous but it's all largely made from scratch with a good helping of vegetables (hidden and visible) and my kids eat it all. Can't complain about that! So on this blog post, I'm going to share a few of my reliable recipes, along with some killer freezer tips for busy families.

Ragu that becomes Spag Bol & Lasagne

 I'll start with my children's favourite - ragu. I've used a version of Delia's recipe for ragu for over a year now and once a week, I make a massive pot of it. It's SO easy to make and can be tweaked and changed if you don't have exactly everything on the list. It's best made in advance and slow cooked so I sometimes do it at the weekend or in the evening after the kids are in bed.

750g pack of beef mince

500g pack of pork mince

1 pack of pancetta or streaky bacon (optional)

2 onions

2/3 big cloves of garlic

Half a head of celery (optional)

1 jar of sun-dried tomato paste (not a problem if you don't have this - just use lots of tomato puree)

1 tin of chopped tomatoes

1 carton of passata (tinned tomatoes can be substituted here)

Beef Stock Cube

Water/wine - either - a glass full

Handful of chopped fresh basil (dried works just as well)

Salt & Pepper

Cook off both your minces in a separate frying pan and drain off the fat in a sieve. While doing this, fry your onions, celery and garlic in a large casserole with a lid, then add the pancetta (if using) and colour. Add the cooked and drained minced beef and pork.

Add all the other ingredients and mix, bringing back up to a bubbling heat. Add additional water or wine to make sure there is sufficient liquid to keep the dish from drying out during the slow cooking.

Bung in the oven for 2 or 3 hours. I often put it on for 2 and then leave it in the (cooling) oven overnight before putting it in the fridge the next day until I prep for dinner.

This can be used to make 2-4 dishes (depending on how big your family is). I always get 2 generous dinners for 6 - a spaghetti bolognaise on one day using the ragu as it is and just heating up as much as I need and serving with wholewheat spaghetti. With the remaining ragu, I layer it in a large lasagne dish with dry lasagne sheets. Pour over a jar of white sauce (or you can make your own using flour, butter and milk). Sprinkle cheese (parmesan or cheddar) on top and pre-cook it for 30 minutes, ensuring it doesn't get too coloured on top (use foil if necessary). Then it goes in the fridge until we need it, at which time, I cook it for another 30-40 minutes with foil over it. The double cooking is the secret to AMAZING lasagne.

Soup that turns into Curry Sauce

My next double up recipe is a red pepper and sweet potato soup, which makes an amazing chicken curry. We usually eat the soup as lunch at the weekend but I always make a double quantity. The soup is really easy - just 4 ingredients & season to taste. 

4 Red Peppers - cut into chunks

2 Onions chopped

4 Sweet Potatoes - cut into chunks 

1.5 litres of Veg or Chicken Stock & .5 litre of boiling water.

Fry off the onions for a couple of minutes, throw in the peppers for a bit, then the sweet potatoes (no need to peel - just cut off any rough bits). Then add the hot stock and simmer until all the veg is soft. Add more water/stock as required. Blitz with a blender and serve with crusty bread (see freezer tip below).

I keep a tub of any leftover soup then and a few days later, I fry off some chicken in a large wok, add a couple of dessert spoonfuls of Korma paste then as much soup as necessary to make a nice consistency. The EASIEST curry ever and it's chock full of vegetable goodness!

Leftover Rice 

 The last dish that features every week is our leftover rice. It's basically a paella style recipe that uses up anything that's left in the fridge - chicken, sausages, chorizo, prawns - and it's one of the few dinners that I can whip up when there's literally nothing left as it's a proper store cupboard & freezer dish.

2 x Peppers (any colour)

Celery/Onions

2 cups of Brown Rice 

4 cups of Stock

Tomato Pureee

Leftover cooked meat or a bag of frozen prawns

Frozen Peas and/or Corn

Fry off the peppers and celery and/or onions with some olive oil. Add the rice, stir in the tomato puree and then immediately add the hot stock. Reduce the temperature and simmer, covered, for 15 minutes.

Stir the dish and add more stock if necessary. Add the frozen peas, prawns, chicken etc. heat through and serve. This is great with some sweet chill sauce or for the older members of the family, good old Tabasco.

Family Freezer Tips 

 I'm finishing with a few freezer tips to help make the weekly dinner dilemma even easier. Your freezer is your friend when it comes to feeding the family:

- buy chopped frozen onions, peppers, herbs and garlic. They're not that much much more expensive than fresh, never go off and make prepping dinner even faster.

- always have a bag of frozen prawns at the ready. Add pesto, cooked pasta & toasted pine nuts for another quick dinner.

- Iceland have the most amazing range of frozen breads that can be baked for 10-15 minutes. Best of the range are the crusty round rolls and the ciabatta loaf.

- freeze any leftover dinners in single portions. Then once every few weeks, you can have a mix and match dinner where everyone choses their favourite dinner from the leftover portions. These single portions are also great for nights when not everyone is home for dinner.

- if you've a bag of potatoes about to go off, don't let them! Simply peel, quarter, parboil, toss in oil and freeze in a bag. They will make perfect roasties, cooked from frozen for about 40 minutes until crispy. 

- Nothing to do with dinner but keep a bag of marshmallows in your freezer - they make an AMAZING ice pack with the bonus of being a yummy treat to make whomever's been injured feel better :)

Happy healthy meal planning!

5 Reasons to Get Excited About Spring

After more storms with their own names brought such an array of unpredictable weather, there's no doubt that most of us are glad to see the end of February looming.

The beginning of Spring is so close you can almost feel it in the air. Well, maybe if the pesky frost stopped making its appearance in the morning.

Nonetheless, to get you through the last of February we've put together this list of reminders about why you should get excited for Spring!

1. Longer Evenings, Brighter Mornings

Quite simply, more daylight. Yes, after a long winter of dark mornings and dark evenings, a bit more daylight is more than welcome in our books. You've probably started to notice it already.

Getting up in the morning with a hint more light in the sky that definitely wasn't there yesterday and wondering if you really even need your headlights on for your drive home from work (you probably still do though, sorry).

The days of leaving work when it's dark and returning home in the dark are on their way out and we are on the home stretch towards summer!

2. Chocolate Eggs

Mini eggs, creme eggs, Lindt bunnies... We've all been eyeing them up in the supermarkets and whether they make you fear for your fitness and nutrition regime or not, they definitely aren't going anywhere... for a while yet anyway.

Just one creme egg surely couldn't hurt? Chocolate has endorphins that make you feel good after all...

3. Spring Fashion Trends

It might still be cold outside (unfortunately) but that's no reason to stop you from donning some of Spring 2017's trends. 

Bright colours, statement stripes and of course, florals, are all on the cards for Spring style. So while you might not be able to leave your waterproof coat behind just yet you can start to get creative by injecting a bit of SS17 into your in-between seasons look! 

4. Snowdrops and Daffodils

Seeing flowers and growth again generally will be nice but is there a more welcome sight after a long winter than the heads of snowdrops and daffodils bobbing in the breeze? They serve as a firm reminder that the end of winter is in sight and warmer days (hopefully!) lie ahead.

5. Baby Animals

Everyone knows that Spring is baby animal season. However, do you actually get to see baby animals in Spring? Unless you live in a rural area probably not.

So why not make a point of venturing on a countryside walk and seeing if you can spot some cute lambs? Or heading to an open farm? Guaranteed it will improve your day. Maybe even your week.

Simple Ways You Can Improve a Bad Day

So you've had a bad day.

Well, the thing about bad days is that they're always the result of the way we handle negative situations.

That being said, its no easy feat to not be affected by your car breaking down, spilling coffee down your white blouse or misplacing your debit card.

Yet, when these occur they tend to activate a domino effect on the rest of your day, then suddenly you're thinking about how you cannot wait for THIS day to end. It's a natural reaction. You can listen to as much of Daniel Powter's hit song as you like but writing the entire day off as "bad" isn't ideal. Getting back in control of your day is important to stop this domino effect in its tracks.

That's why we've put together a list of small things you can incorporate into your day to improve it, even marginally...

Switch Off Technology For a While

Whenever we're feeling our worst the last thing you want to see is a photo of that friend-of-a-friend you met on a night out having the time of their life in sunny climes.

Punctuating our lives with these small glimpses into the perfected, social media friendly version of people's lives has a negative affect that often goes unnoticed. It's a smart move to move away from our smartphones and technology every now and then.

Switch it off and banish it to a drawer. Even if it's just for an hour or two it will help clear your head and gain some perspective instead of boiling up resentment and self-deprecation about the fact you're not sunning yourself on a beach in Thailand. 

Read a Book

Yes, I'm talking about that teetering pile of untouched fiction on your shelf that you've been complaining about having no time to read.

If we redirected those idle moments spent glazed eyed, endlessly scrolling through Facebook or Instagram towards picking up one of those books that have been allowed to gather dust, we'd have a completely adequate amount of time to read them. It's the perfect way to escape from the bad vibes of the day and concentrate on something interesting and different.

 Write it Down

Having a physical manifestation of your annoyances in ink can be a therapeutic way of improving your day. Think of it as prising your problems from your brain and sealing them away somewhere else so you can get on with your day.

Take a Walk

When clambering into bed and screaming into a pillow for the evening might seem like the only viable option to finish your bad day, often this won't help you stop dwelling on your problems.

It's better to keep busy and if nothing else feels appealing why not just get out of the house and take a walk? Rain or shine, getting out for a bit can be a great idea.

Don't let the weather deter you from getting out in those colder, rainier months. Finally throw that half broken umbrella in the bin and invest in a protective winter coat or a handy, waterproof Mac in a Sac for when the sky looks a bit foreboding and you want a reliable source of rain protection.

Let's Talk Fitness & Nutrition

It's a few weeks into the new year and for me, this is the best time to start thinking health and fitness. Let's face it, a week after Christmas is too soon for diets and exercise....the house is full of boxes of sweets and tins of biscuits for one thing! So I always pace myself - enjoy the last of the Baileys and avoid the overcrowded gym classes...until it gets to the end of January.

I'm not a fitness or nutrition expert so read my words with that in mind. I do however have a huge interest in nutrition and exercise and the impact both have on our health and wellbeing so with that in mind, here are my top tips for staying fit and healthy in 2016

1. Walk more places

I am not a fan of walking or running in a circle. I think about where I need to go and look on google maps to see how far away it is. Just the other day, I realised my choir rehearsal venue is only 3 mile from my home. That's about a 35 minute walk at a brisk pace. So I now leave home 15 minutes earlier and walk over (when it's dry). I'm under time pressure to get there for 7.30 so I really stride out. A friend brings me home afterwards so we get to have a great chat in the car. I call that a win/win.

2. Incorporate strength into your exercise routine.

Walking or running alone will not get you in the best shape. Alternate it with some sort of weight bearing exercise to keep you strong. Body Pump is an amazing class that you can take at your own pace and even just doing it once a week, I've got guns to be proud of....and building muscle helps you burn fat. Another win/win!

3. Stop eating after 7pm.

Studies have shown that your body metabolises food in a different way and at a slower rate in the evening so you are more likely to be healthier and slimmer if you eat earlier in the day and have a long (ideally 12 hours) break between your last meal of the day and breakfast the next day.

4. Cook from scratch when you can.

When I think about what makes a healthy diet, I'd say it starts with this. Nothing complicated mind you. Favourites in this house are fish baked in foil with sweet potato chips or chicken curry (made with paste). Delia's ragu is well worth making in bulk at the weekends. I'll not end up on master chef but it definitely improves your diet if you're in control of what goes into your meals on at least 5 days in the week.

5. Eat breakfast!

Your mum told you this all your life and it's so true. If you eat well to start the day, you're less likely to eat rubbish later in the day. A chocolate bar at 11am is often justified by having missed breakfast. Your body needs fuel in the morning to get going and porridge is the ultimate breakfast fodder but if you can't stand it, how about a couple of poached eggs with toast? Be very careful and read the labels of breakfast cereals. They're better than eating nothing but many are high in sugar and salt and won't sustain you for as long as porridge or eggs will.

6. My last one is all about the kids.

We sometimes forget that we are responsible for our kids' diets and inherent in that, we're dictating the attitude they will have to food when they are adults. Say no more often! They should only eat about 6 teaspoons of sugar every day so explain to them what that looks like and how much is in some of the foods they eat...they'll be fascinated by this, especially if you get the sugar bowl out and get them to measure it. I never talk about weight or shape to my kids but I do always tell them to look to see how much salt is in their Bran Flakes or how much sugar is in Cheerios. My kids would love the latter every day for breakfast but now they know how unhealthy they are, they're ok with just having them on Saturday mornings. I'm not trying to be the smug mum here - it's no different to teaching them to be safe on the road or to work hard at school. It might not work with them all but you've got a duty to try. Oh, and in case it helps, my kids voted this the best sugar video to watch on Youtube:

https://www.youtube.com/embed/Yda8RtOcVFU?rel=0

I'll leave you with a few sites that I love looking at when I'm struggling for food inspiration.

- My latest crush is on Joe Wicks, The Body Coach. His 15 second Facebook videos are hilarious....the kids love them as much as I do. Think Russell Brand and Nigella Lawson's love child and you'll get the gist

- Davina has just released her Smart Carbs book but before you buy, you can get lots of inspiration and daily meal plans from her website

- As I'm trying to have a meat-free day each week, I enjoy browsing the videos on Honesty Healthy Food. They have some great kids recipes too - something lots of blogs and chefs forget about.

Here's to a healthy 2016 and to starting New Year resolutions in February.....with the bonus that it's the shortest month :)

Ax

Target Dry Guide to Keeping Warm (and Stylish) This Winter

When the temperatures plummet and frost glitters teasingly on the footpaths, venturing outside can become a dreaded prospect. Does wearing layer upon layer of clothing to the point of movement restriction sound familiar? When coordinated outfits are abandoned in favour of keeping warm, and the practical clothes you shunned before are a necessity, winter really becomes the most frustrating time of year. Gone are the days of those day dresses and light jackets hanging tantalisingly in your wardrobe as you long for brighter days. Do not despair however, your Target Dry guide to keeping warm, and importantly, stylish this winter is here to see you through to spring and make those winter days more bearable.

1. Layering

Your Mum has probably hammered this to you before but it really is all about the layers whenever the temperatures drop. It's important to have a base layer, a mid layer and an outer layer, these will trap air and thus help to keep you warm. If you stick to these three stages when putting your outfit together you should be well on your way to being warm. Your base layer should fitted quite close to the body as it will suck in perspiration from your skin. It should be made ideally from a warm material such as wool or fleece. Avoid cotton as this retains perspiration and will in turn make you cold.

For your mid layer body warmers/gilets are great investments to keep you warm without adding on an extra bulky layer to your arms - Yes, elbow movement doesn't need to be compromised after all this winter!

For your outer layer ventilation and breathability are a must. This will help when going between different temperatures, such as walking to the bus stop in the cold then getting on to a warm bus. Instead of your body struggling under the heat, with a breathable outer layer you'll handle varying temperatures with ease. Long waterproof coats are perfect for rainy mornings whereas quilted waterproof coats are a must have for those colder, wintery mornings.

2. Layering 2.0

Layering doesn't need to be limited to your torso, especially if you wear jeans and leggings often. With jeans and leggings not tending to be the warmest material for winter it can be a good idea to put on a pair of tights underneath them for a bit of extra protection from the cold. Runners tights tend to retain the heat best so you can finally end the annoyance of seemingly constant cold legs this winter.

3. The Hat Question

If you're stuck with the dilemma of having your hair ruined by a winter hat, perhaps it will make your decision easier by finding out that your head being the area of your body you lose body heat from more than any other is most is likely to be a myth. So, if you really want to skip a hat today, perhaps this info will ease your guilt. However, it is worth bearing in mind that any exposed part of your body will contribute to loss of body heat. So while we can't really wear onesies to work (unfortunately), adequately covering yourself from head to toe on colder mornings is a good idea. It is also important to note that children do lose heat more than adults do, so a warm, waterproof hat is definitely an advisable investment for your little ones.

4. Exercise

Doing some (small) exercise in the morning before you venture out into the cold can be a good idea to retain warmth. That's why they call it a warm up after all. Jumps, lunges, squats and pushups are all ideal to get your blood flowing and help maintain warmth. But, if the idea of exercise first thing in the morning seems hellish to you as an alternative wearing your coat around the house for a few minutes before you leave will help warm you up a bit in preparation.