MABEL ON MISSIONS: 2017

Tuesday, 19 December 2017

I devised this a while ago but am often asked for it so here it is again--enjoy

Christmas pudding --lower fat and lower calorie I developed this recipe a while ago and it is very popular. It can be made at the last minute or rather the day before Christmas and is both easy and economical not to mention tasty.

Having looked at most luxury style Christmas puddings as well as recipes for homemade ones using traditional ingredients like suet in them I found that most provided around 600 kcals and 80g carbohydrate per portion. So I was given the challenge of developing a lower calorie and carbohydrate pudding.

This is what I made and it makes 8 small portions and each portion provides 204kcal 43g carbohydrate, 1.4 g fat, 0.3g saturated fat and 0.3g salt.

It was quick to make and also cheap. It will not keep so make it only the day before or freeze.

Ingredients

200g dried mixed fruit

100ml water

10 ml red wine

1 tbsp oat bran

I tbsp black treacle

200g self raising flour

1 tsp mixed spices

1 420g can of prunes drained

1 egg

Mix the wine and water together (I just washed out a wine bottle)

Pour the dried fruit into a dish

Pour on the wine and water mixture

Leave overnight in the fridge.

This soaking step is important as it plumps up the fruit.

To this mix add the oat bran and return the dish to the fridge

Take the stones out of the prunes and puree—if you have not got a liquidiser a potato masher works well

Add to the mix, then add the treacle and mix through.

Sift together the flour and spices and add to the mix

Finally beat in the egg

If the mix seems a bit dry add a little skimmed milk

Pour into a one and a half pint basin and smooth down

Alternatively pour into 8 small basins

Put in the microwave and cook for 7 minutes on high

Take out of the microwave and let stand for 5 minutes

Cook again for 7 minutes on high and again let stand

Test the inside is cooked with a knife or skewer –if not cooked –then cook again for 5 minutes and allow to stand then check it

The smaller puddings will cook more quickly and so will a pudding in a shallower basin

The pudding will not keep for long so freeze it or cook a day or so before required.

If you do not want to cook in a microwave it can be baked for an hour in a medium oven in a covered basin stood in a bowl of water.

Serve with custard or ice cream or as it is very low in fat a little brandy butter or my current delight a really nice plain Greek style yogurt

HAPPY CHRISTMAS

Monday, 18 December 2017

CHEESE STRAWS EASY AND DELICIOUS

Fabulous cheese straws --very easy to make and melt in the mouth

CHEESE STRAWS --recipe from my friend Dona

Makes 20

75g (3 oz Butter)

75g (3 oz Cheese -finely grated (add about a teaspoon of grained mustard - optional.

100g (4 oz) Plain Flour

a pinch of salt

a little water if necessary

Cream the fat and cheese until soft, then gradually work in the flour and salt with a wooden spoon or a palette knife. Add water if necessary. When the mixture is sticking together, use one hand to collect it into a ball. Kneed lightly until smooth, then leave in a cool place (wrapped in grease proof ) before using.

Roll out the cheese pastry fairly thinly and cut into fingers about 7.5 cm (3 in) long and 0.5 m (1/4 in) wide. Put on a baking sheet and bake near the top of the oven 200 C (400 F) mark 6 for about 10 minutes, until lightly browned. Leave to cool.

Per finger 61kcal 1.4 g protein

Image result for cheddar cheese

CHEDDAR CHEESE

Cheddar cheese is a relatively hard, off-white, sometimes sharp-tasting, natural cheese. Originating in the English village of Cheddar in Somerset, cheeses of this style are produced beyond this region and in several countries around the world. Wikipedia

Nutrition Facts

Amount Per

Calories 402

% Daily Value*
Total Fat 33 g	50%
Saturated fat 21 g	104%
Polyunsaturated fat 0.9 g
Monounsaturated fat 9 g
Cholesterol 105 mg	35%
Sodium 621 mg	25%
Potassium 98 mg	2%
Total Carbohydrate 1.3 g	0%
Dietary fiber 0 g	0%
Sugar 0.5 g
Protein 25 g	50%

Vitamin A	20%	Vitamin C	0%
Calcium	72%	Iron	3%
Vitamin D	6%	Vitamin B-6	5%
Vitamin B-12	13%	Magnesium	7%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie need

Thursday, 14 December 2017

Lower calorie Christmas

I wrote this a while ago but it is still valid today so i thought I would let people know about it

Tuesday, 5 December 2017

DEMENTIA

I often work with those who have dementia and have written a few pieces on nutrition on a pro bono basis for the company "Unforgettable"

They appear to have lots of products which may be helpful to some people plus useful general information. This is what they say about eating and drinking

Does mealtime take forever? With dementia mealtimes can be demoralizing. Dexterity goes. Confusion sets in. Slow eating or no eating – it’s a huge battle.

Malnutrition and dehydration are major reasons why so many people with dementia end up in hospital.

https://www.unforgettable.org/daily-living?source_ref=shop_by-need%2F

Monday, 4 December 2017

FOOD MATTERS LIVE 2018

I usually manage to get to this event but unfortunately could not this year but have certainly put it in next years diary. So worth going to with a wealth of expertise and it is FREE.

https://www.foodmatterslive.com/

20 - 22 November 2018

ExCeL, London

Highlights from Food Matters Live 2017.

Industry views: 400 expert speakers took part in the education programme at Food Matters Live 2017. We share some of the views featured in the conference.

2017 event highlights: Congratulations to the inaugural Food Matters Live Award winners • Food Matters Live 2017 boasted the largest international presence to date • Hundreds of manufacturers connect with UK & international buyers in Match • Ecotrophelia Europe 2017 winners announced.

New developments for 2018: Food Matters Live 2018 will return to London's ExCeL 20 - 22 November 2018, with exciting new developments.

Saturday, 2 December 2017

MALNUTRITION COSTS

An Undeniable truth The Future Cost of Malnutrition – Predictions for the Next 25 Years Mike Wallace, Strategic Affairs Director, Nutricia Advanced Medical Nutrition BAPEN 2017 Conference. 21st November, 2017 • DRM is common 1 in 20 subjects of the general population, about 1 in 3 in care homes and hospitals about 1 in 10 among those visiting their GP What do we know about the costs of Disease

£19.6bn - The most recent estimate of the cost

http://www.bapen.org.uk/images/pdfs/conference-presentations/2017/an-undeniable-truth-the-future-cost-of-malnutrition.pdf

‏ @BAPENUK

Thursday, 30 November 2017

Nutrition and winter health

Support your health this winter with a nutrient boost

Useful information on supplements and preventing coughs and colds from

Dietitian Dr Carrie Ruxton from The Health Supplements Information Service

· Coughs and colds most common reason for sickness absence in 2016 with 34.0 million working days lost[1]

· Sickness absence in the UK costs the economy approximately £15 billion per year[2]

· NEW research: 40% of people in the UK take supplements to support their immune system[3]

· The highest rates of sickness last year were seen in people including; women, older workers, those in organisations with 500+ people and public health sector workers[4]

· Heavy flu season seen in antipodean countries likely to be seen in UK adding additional pressures to NHS

With coughs and colds being the most common reason for sickness absence in 2016, resulting in 34 million working days lost[5], leading health experts are encouraging people in the UK to help reduce NHS pressures by focusing on their diets and taking a daily supplement to support their health as we head into the darker months.

As Australia and New Zealand edge out of heavy flu seasons with many hospitals unable to cope, Simon Stevens, chief executive of NHS England believes Britain may be faced with the same challenges which could put extra pressure on the NHS[6].

Dietitian, Dr Carrie Ruxton from the Health and Food Supplements Information Service is advising everyone to take action to look after their health to give them the best chance of staying healthy this winter and to reduce the pressure on an already over-burdened health system.

“Winter brings particular challenges including more colds and flu, low mood and dry skin. As days get shorter and the weather gets colder, it is also all too easy to reach for comfort foods. Dietary supplements therefore provide a useful top up when you’re struggling to get the necessary variety in your diet.

“As a range of nutrients support immunity including vitamin A, vitamin B12, vitamin C, vitamin D and zinc, topping up your diet with a daily multivitamin and multimineral provides an easy and effective way to plug dietary gaps and support health in the colder months.”

New research from the Health and Food Supplements Information Service found that 47% of survey respondents take a multivitamin or multimineral supplement, with supporting immunity being the main reason to supplement (40%)[7]. The research also found that winter is the season they are most likely to take supplements (27%) and that 23% are more likely to supplement when they feel run down with a further 17% more likely to do so when they feel a cold coming on[8].

Public Health England advises that during autumn and winter, everyone will need to rely on dietary sources of vitamin D. Since it is difficult for people to meet the 10 microgram recommendation from consuming foods naturally containing or fortified with vitamin D, people should consider taking a daily supplement containing 10 micrograms of vitamin D to protect bone and muscle health[9].

Vitamins and minerals that will help our bodies through the winter months:

· Vitamin A is essential to the function of immune cells and to the structure and function of the cells of the outer layer of our skin and the linings of all of the body’s hollow structures, for example the nose, throat, stomach and gut, which form a barrier as our first line of defence[10]^, [11]. As central heating can dry skin, making it more vulnerable, vitamin A can also help fight this from the inside out

o Food sources include: oily fish, egg yolk, fortified margarine, butter and full fat milk[12]

o EU Nutrient Reference Value (NRV)* 800 mcg[13]

· Vitamin C: is an antioxidant that helps protect cells from free radicals; many immune cells actually use free radicals to attack pathogens and the antioxidant function of vitamin C helps to protect the cells themselves from oxidation. It is also used in the production of immune system cells called leukocytes, which are white blood cells[14]

o Food sources include: oranges, strawberries, kiwi, kale, broccoli, potatoes, tomatoes and peppers[15]

o EU NRV 800mg[16]

· Vitamin D: is an influencer in both the innate and adaptive immune responses, with deficiency increasing the risk of auto-immune diseases and infections[17]. Laboratory tests show that vitamin D arms and activates our immune systems T cells[18] and can also help relieve low mood[19]

o Food sources include: oily fish, eggs yolks, fortified margarine and red meat[20]p

o In spring and summer, the majority of the population can get enough vitamin D through sunlight. During the colder months however, we need to rely on our diets and PHE now recommends that people should consider taking a daily supplement containing 10 micrograms of vitamin D[21]

· Vitamin B12: is crucial for the functioning of the immune system because of its function in the synthesis of proteins which are used in the construction of immune cells[22]

o Food sources include: meat, liver, kidney, poultry, fish, eggs, dairy products and fortified breakfast cereals[23]

o EU NRV 2.5 mcg[24]

· Zinc: activates the T cells that fight infection[25], supporting basic cellular functions, helping to stabilise cell membranes[26] whilst also acting as an antioxidant

o Food sources include: red meat, liver, shellfish, egg yolks, dairy products, wholegrain cereals and pulses[27]

o EU NRV 10mg[28]

· Selenium: helps to protect the body’s cells from damage, whilst maintaining its defence system by stimulating the production of T cells in the immune system[29]

o Food sources include: whole wheat, meat, eggs, fish and Brazil nuts[30]

o EU NRV 55mcg[31]

1 https://www.ons.gov.uk/employmentandlabourmarket/peopleinwork/labourproductivity/articles/sicknessabsenceinthelabourmarket/2016

2 https://www.nice.org.uk/advice/lgb2/chapter/costs-and-savings

3 Onepoll research of 2,000 UK adults aged 35 – 65 years, May 2017

4 https://www.ons.gov.uk/employmentandlabourmarket/peopleinwork/labourproductivity/articles/sicknessabsenceinthelabourmarket/2016

5 https://www.ons.gov.uk/employmentandlabourmarket/peopleinwork/labourproductivity/articles/sicknessabsenceinthelabourmarket/2016

6 https://www.theguardian.com/society/2017/sep/12/nhs-boss-puts-service-on-high-alert-in-case-of-heavy-winter-flu-burden

7 Onepoll research of 2,000 UK adults aged 35 – 65 years, May 2017

8 Onepoll research of 2,000 UK adults aged 35 – 65 years, May 2017

9 https://www.gov.uk/government/news/phe-publishes-new-advice-on-vitamin-d

10 https://www.ncbi.nlm.nih.gov/pubmed/11375434