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World Heart Day - 29 Sep 2022

Activities for Depression

<h2>Ingredients:</h2>
<ul>
<li>1tbsp olive oil</li>
<li>1 large onion (chopped)</li>
<li>3 garlic cloves (chopped)</li>
<li>500g fresh pumpkin (peeled, seeded and cubed)</li>
<li>800g potatoes (cubed)</li>
<li>1 medium cooking apple (cored and diced)</li>
<li>2tsp curry paste (as mild or hot as you prefer)</li>
<li>1tsp ground turmeric</li>
<li>2.5cm fresh ginger (chopped)</li>
<li>2 bay leaves</li>
<li>500ml vegetable stock</li>
<li>50g raisins</li>
<li>4tbsp fromage frais (to serve)</li>
<li>Fresh corriander (to serve)</li>
</ul>
<h2>Instructions:</h2>
<ul>
<li>In a deep pan heat the oil and cook the onion for 5 minutes until golden. Add the garlic, pumpkin, potato and apple. Stir in all the spices - curry paste, turmeric, ginger and bay leaves.</li>
<li>Add the vegetable stock, raisins and adjust the seasoning with salt and pepper. Bring to the boil, stirring the pot. Cover with a lid and simmer for 15-20 minutes, stirring occassionally, until the vegetables are tender.</li>
<li>Spoon into bowls and top with a spoon of fromage frais and some chopped corriander</li>
<li>Serve with Naan bread or Basmati Rice</li>
</ul>
<p>&nbsp;</p>
<table style="border-collapse: collapse; width: 97.2325%;" border="1">
<tbody>
<tr>
<td style="width: 17.7515%;">ENERGY</td>
<td style="width: 9.85%;">PROTEIN</td>
<td style="width: 9.85%;">TOTAL CARBOHYDRATE</td>
<td style="width: 9.85%;">SUGAR</td>
<td style="width: 9.85%;">FIBRE</td>
<td style="width: 9.85%;">TOTAL FAT</td>
<td style="width: 9.85%;">SATURATED FAT</td>
<td style="width: 9.85171%;">SODIUM</td>
</tr>
<tr>
<td style="width: 17.7515%;">348 Kcal</td>
<td style="width: 9.85%;">10 g</td>
<td style="width: 9.85%;">67 g</td>
<td style="width: 9.85%;">20 g</td>
<td style="width: 9.85%;">8 g</td>
<td style="width: 9.85%;">7 g</td>
<td style="width: 9.85%;">2 g</td>
<td style="width: 9.85171%;">100 mg</td>
</tr>
</tbody>
</table>
<h2>The nutritionist's advice:</h2>
<p>Pumpkin is a nutritionally dense fruit packed with antioxidants, vitamins and minerals. It is low in sugar, high in fiber, and contains relatively few calories. In a pinch, you may substitute the pumpkin in this recipe with butternut squash.</p>

Pumpkin and Apple Curry

Main dish

<h2>Ingredients:</h2>
<ul>
<li>1 onion</li>
<li>1 large potato</li>
<li>1 large sweet potato</li>
<li>1kg of chopped carrots and turnip/swede</li>
<li>700ml chicken stock</li>
<li>Salt and pepper to taste</li>
</ul>
<h2>Instructions:</h2>
<p>Saute the finely chopped onion and diced potato. Cover with parchment paper for 5-10mins.</p>
<p>Add the remaining chopped vegetables and hot chicken stock. Bring to the boil and then simmer for 15-20 mins until the vegetables are cooked through.</p>
<p>Blend until smooth. Season with salt and pepper.</p>
<table style="border-collapse: collapse; width: 97.2325%;" border="1">
<tbody>
<tr>
<th style="width: 13.5564%;">ENERGY</th>
<th style="width: 10.8256%;">PROTEIN</th>
<th style="width: 10.5329%;">TOTAL CARBS</th>
<th style="width: 9.26465%;">SUGAR</th>
<th style="width: 8.87444%;">FIBRE</th>
<th style="width: 10.3378%;">TOTAL FAT</th>
<th style="width: 13.4598%;">SATURATED FAT</th>
<th style="width: 9.85171%;">SODIUM</th>
</tr>
<tr>
<td style="width: 13.5564%;">141Kcal</td>
<td style="width: 10.8256%;">6g</td>
<td style="width: 10.5329%;">24g</td>
<td style="width: 9.26465%;">8g</td>
<td style="width: 8.87444%;">5g</td>
<td style="width: 10.3378%;">4g</td>
<td style="width: 13.4598%;">0g</td>
<td style="width: 9.85171%;">425mg</td>
</tr>
</tbody>
</table>
<h2>The nutritionist's advice:</h2>
<p>This winter-warmer is free of saturated fat. Made with local ingredients, in season each autumn, it's good for you, your pocket and the environment.</p>

Diabetes

Hypertension

Root Vegetable Soup

Starter

<h2>Ingredients:</h2>
<ul>
<li>500ml Natural Yogurt</li>
<li>1 beaten egg</li>
<li>1 tbsp treacle (optional)</li>
<li>300g porridge oats</li>
<li>2 tsp bicarbonate of soda</li>
<li>&frac12; tsp salt</li>
<li>2 tbsp seeds (optional)</li>
</ul>
<p>&nbsp;</p>
<h2>Instructions:</h2>
<p>Preheat the oven to 180&deg;C.</p>
<p>Mix oats, salt and bicarbonate of soda in a large bowl.</p>
<p>Separately whisk the egg and then mix in the treacle (if usng) and yogurt.</p>
<p>Combine the wet mixture with the dry ingredients and transfer to a well-greased loaf tin.</p>
<p>Sprinkle seeds on top (if using).</p>
<p>Cook at 180&deg;C for 30mins and 160&deg;C for a further 30 mins.</p>
<p>Remove from the oven and cool on a wire rack.</p>
<table style="border-collapse: collapse; width: 97.2325%;" border="1">
<tbody>
<tr>
<td style="width: 12.5808%;">ENERGY</td>
<td style="width: 9.45972%;">PROTEIN</td>
<td style="width: 15.411%;">TOTAL CARBS</td>
<td style="width: 8.48415%;">SUGAR</td>
<td style="width: 9.26468%;">FIBRE</td>
<td style="width: 10.728%;">TOTAL FAT</td>
<td style="width: 12.6793%;">SATURATED FAT</td>
<td style="width: 8.09561%;">SODIUM</td>
</tr>
<tr>
<td style="width: 12.5808%;">215kKcal</td>
<td style="width: 9.45972%;">8g</td>
<td style="width: 15.411%;">26g</td>
<td style="width: 8.48415%;">4g</td>
<td style="width: 9.26468%;">5g</td>
<td style="width: 10.728%;">8g</td>
<td style="width: 12.6793%;">3g</td>
<td style="width: 8.09561%;">532mg</td>
</tr>
</tbody>
</table>
<h2>The nutritionist's advice:</h2>
<p>Use Gluten Free Oats to make this recipe suitable for a Gluten Free diet.</p>

Cholesterol

Irish Porridge Bread

<div class="wrap_recipe_ingredients">
<div class="maxContent right">
<div class="wrap_content">
<div class="title">
<h2>Ingredients:</h2>
</div>
<div class="col"><span class="bullet">&bull;</span>&nbsp;300 g rice noodles</div>
<div class="col"><br /><span class="bullet">&bull;</span>&nbsp;500 ml vegetable stock<br /><span class="bullet">&bull;</span>&nbsp;200 ml coconut milk<br /><span class="bullet">&bull;</span> 60 g laksa paste or green curry paste<br /><span class="bullet">&bull;</span>&nbsp;4 small cloves of garlic, chopped<br /><span class="bullet">&bull;</span>&nbsp;2 lemongrass stems, finely chopped<br /><span class="bullet">&bull;</span>&nbsp;2 small red peppers, finely chopped (optional)<br /><span class="bullet">&bull;</span> 2 tablespoons of vegetable oil<br /><span class="bullet">&bull;</span> 150 g peeled prawns<br /><span class="bullet">&bull;</span>&nbsp;10 sprigs chopped fresh coriander<br /><span class="bullet">&bull;</span>&nbsp;2 teaspoons sesame oil<br /><span class="bullet">&bull;</span>&nbsp;2 teaspoons sesame seeds</div>
<div class="col">&nbsp;</div>
</div>
</div>
</div>
<div class="wrap_recipe_instructions">
<div class="maxContentPage">
<div class="title">
<h2>Instructions:</h2>
</div>
<div class="instructions"><span class="bullet">&bull;</span> Put the noodles in a heat-resistant bowl. Cover with boiling water for 1-5 minutes. Stir to separate them well. Cover. Test the noodle to ensure they are softened to your liking before draining.&nbsp;</div>
<p><span class="bullet">&bull;</span> Refresh with cold water and drain again. Set aside.</p>
<p><br /><span class="bullet">&bull;</span> In a wok or frying pan, heat the vegetable oil and add the garlic, lemongrass and chopped chili pepper.<br /><span class="bullet">&bull;</span> Add the prawns and peppers and saut&eacute; for a few minutes.<br /><span class="bullet">&bull;</span> Add the curry paste to the pan, mix.<br /><span class="bullet">&bull;</span>&nbsp;Wet with coconut milk and broth and bring to a boil.<br /><span class="bullet">&bull;</span>&nbsp;Remove from heat and pour into serving dishes.<br /><span class="bullet">&bull;</span>&nbsp;Add drained noodles, chopped fresh coriander and sesame seeds.</p>
</div>
</div>
<div class="wrap_recipe_nutritionnals">
<div class="maxContentPage center">
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>Energy</th>
<th>protein</th>
<th>total carbohydrate&nbsp;</th>
<th>sugar</th>
<th>fibre</th>
<th>total fat</th>
<th>saturated fat</th>
<th>Sodium</th>
</tr>
<tr>
<td>363.9 Kcal</td>
<td>13.5 g</td>
<td>24.7 g</td>
<td>2.4 g</td>
<td>10.4 g</td>
<td>21.0 g</td>
<td>9.9 g</td>
<td>490.1 mg</td>
</tr>
</tbody>
</table>
</div>
</div>
<div class="wrap_recipe_instructions">
<div class="maxContentPage">
<div class="title">
<h2>The nutritionist's advice:</h2>
</div>
<div class="instructions">Prawns are a good source of protein. They are also a source of omega 3 and vitamin B12.</div>
</div>
</div>

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Pumpkin and Apple Curry

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World Heart Day - 29 Sep 2022

Activities for Depression

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