CHOCOLATE CUPCAKES

This is a lovely recipe from Juliette Kellow Nutritionist

I am not keen on orange so did not use it and topped it with giant chocolate buttons. Enjoy.

CHOC ORANGE CUPCAKES

Tonight is the local swimming clubs’ festive swim night – and with that comes a tombola and cake stall to raise funds.

I’ve whipped up some chocolate orange cupcakes to sell. They’re never going to hit healthy eating guidelines but to help reduce saturates I swapped butter in the cake mixture for olive oil and used semi-skimmed milk.

They’re really delicious (yes, we had to try one!) so here’s the recipe.

CHOC ORANGE CUPCAKES

Makes 12

For the cakes:

100g plain flour

40g cocoa powder

150g caster sugar

1½ tsp baking powder

1 tsp orange extract OPTIONAL

4 tbsp olive oil

1 medium egg

130ml semi-skimmed milk

For the topping:

100g butter, softened

200g icing sugar

2 tbsp cocoa powder

½ tsp orange extract

1-2 tbsp semi-skimmed milk

12 chocolate orange segments

Orange zest

Gold spray (optional)

Preheat the oven to 190°C/fan 170°C/gas mark 5. Line a muffin tin with 12 paper cases.

Sieve the flour, cocoa, sugar and baking powder into a large bowl.

Lightly whisk the oil, vanilla extract, egg and milk in a jug using a fork. Pour the wet mixture into the dry ingredients and stir gently until just combined.

Divide the mixture between the paper cases and bake in the oven for around 20 minutes, until risen and an inserted skewer comes out clean.

Make the topping: whisk together the butter, icing sugar, cocoa, orange extract and milk. Spread over or pipe onto the cupcakes and decorate each with a choc orange segment, orange zest and gold spray if you have any. I USED LARGE CHOCOLATE BUTTONS

Per cake

1278kJ / 304kcal

14.6g fat

7.2g saturates

42.3g carbohydrate

34.7g sugars

1.3g fbre

3.2g protein

0.2g salt

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Watch this reel by juliettekellownutritionist on Instagram

 

TIPS TO PREVENT FALLS

I wrote this for the local paper as too many people end up visiting the Accident and Emergency departments and possibly being admitted to the hospital due to falls.

Thinking of people I know who have fallen this year often they could have been prevented by simple measures like keeping hydrated, wearing sensible shoes if going walking --the list goes on.

Dr Mabel Blades – Public Governor for East Northamptonshire and freelance dietitian and Faizal Rayan Staff Governor and Consultant Orthopaedic Surgeon

 Twitter @blades_mabel

 

Sadly, people often end up coming to the hospital after a fall which results in a fracture of a bone which requires orthopaedic expertise. Fractures such as a broken hip require surgery combined with a stay in hospital. This is then followed by help with physiotherapists and rehabilitation which can take a while.

 

 We felt some tips based on our combined interests to prevent falls would be helpful and we will expand on these in the New year.

 

·       Take vitamin D which helps to keep bones strong

·       Check you are eating properly

·       Take enough fluid 2 litres per day for most adults

·       Wear supportive shoes especially outside

·       Get your eyes tested regularly so that you can easily see trip hazards

·       Also have your hearing checked  as if it is fading and you have not realised  you may not hear alerts about items

 

Try to keep active with regular gentle exercise. Walking is always good.

 

While it can be a temptation to drink excess alcohol this time of year. Try to keep to the maximum of 14 units per week!

 

 Today I was asked about the Mediterranean diet and remembered a paper some year ago with Simon Pool on this really groundbreaking information

JOURNAL PUBLISHES LANDMARK REVIEW OF MEDITERRANEAN DIET AND HEALTH

January 14, 2013, 9:09 am
by Newsdesk

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Following the highly successful FDIN Conference last year, bringing together leading scientists from around the world to meet with industry to discuss innovative commercial opportunities for the gold standard Mediterranean Diet, Dr Simon Poole and Dr Mabel Blades have published a report of the evidence most relevant for the food and drink industry in the respected Journal of Nutrition and Food Science.

Author and consultant on the health benefits of the Mediterranean way of life Dr Simon Poole chaired the FDIN seminar in June 2012, and is director of “Positively Good for You – a Taste of the Mediterranean” producers of extra healthy infused extra virgin olive oils for drizzling, dressing and dipping.

He commented:”We medical professionals are sometimes accused of living in ivory towers and the food industry of placing profits before health, so it was a real privilege to invite experts in the field of nutrition to meet with a common interest in understanding the future of healthy new product development.

“It was a logical progression to publish a review of the most relevant studies both for industry and the scientific community to support the development of new initiatives in the future and to bridge the difference in perspectives.”

Mabel Blades Registered Dietitian, trainer, author, editor and consultant said:

“The Mediterranean Diet with the wealth of fruit and vegetables, B vitamins, essential fatty acids and low GI carbohydrates can also have a beneficial effect on boosting mood and feelings of well being –so important for anyone especially during the winter months.”

 FLAVOUR AND NUTRITION  

https://www.wcrf-uk.org/

Ryan Riley's recipe booklets

A Life Kitchen and World Cancer Research Fund collaboration. Ryan Riley is a chef dedicated to creating delicious food for those living with cancer, and the founder of Life Kitchen #EnjoyFoodAgain

Flavour & Nutrition

Following the success of our Ryan Riley recipe booklet, WCRF has once again collaborated with chefs Ryan Riley & Kim Duke – founders of not-for-profit cookery school, Life Kitchen – to bring you our latest recipe book, Flavour & Nutrition.  

Flavour & Nutrition contains 15 brand new, flavoursome and nutritious dishes to help people who are experiencing taste changes as a result of cancer enjoy food again.

Often during treatment for cancer, food can seem unappealing and many people lose their appetite altogether. There are also other nutritional and dietary complications that people with cancer can experience during treatment. This is why we created a recipe book that focuses on both nutrition and flavour. 

 WEIGHT LOSS GUIDANCE

 

Obesity is often a focus for many people at present and one we are bombarded with information about

I turned on my computer to write this and googled what is around and all sorts of diets popped up.

Weight gain does not happen very quickly, and thus weight loss can be also quite protracted. 

Following an inappropriate  diet can result in;

• hunger;
•  feeling low in mood, 
• loss of muscle mass 
• plus other imbalances.

If you are concerned with being overweight check the situation by looking at the BMI calculator on the NHS website. There is good information about weight loss and how losing 5% body weight can improve your health. This is accompanied by information on exercise and dietary changes.

https://www.nhs.uk/

It is a difficult time for most people with enough stress without worrying too much about diet to reduce weight.

Often people are quite cruel to themselves and castigate themselves for a small weight gain or eating a bar of chocolate or having an extra glass of wine or slice of cake. Then the stress and guilt send them back to eating or drinking more.

Obviously, it is not a good idea to eat excessively every day, but the occasional item is unlikely to hurt.

 So, the message is to be kind to yourself.

PLEASE NOTE For specific advice on diet please consult your dietitian, doctor or health professional

 

Dr Mabel Blades – Freelance Registered Dietitian and Nutritionist

Twitter @blades_mabel

 

 

Fibre in the diet a simple consideration

In this country most people do not eat enough dietary fibre each day

How much Adults are advised to have 30g fibre each day but consume less than 20g

11–16-year-olds need about 25g

5–11-year-olds need  20g per day

2–5-year-olds about 15g fibre

Constipation can cause discomfort at any age.

Taking plenty of dietary fibre or roughage as it is often called helps to prevent bowel cancer, type 2 diabetes, and coronary heart disease. Fibre also makes people feel fuller.

Sources all types of fruit and vegetables, canned vegetables like beans and peas are useful as are frozen vegetables and fruits. Dried fruit of all types can be used as part of a dish like a pudding

Breakfast cereals  containing oats, bran or wholewheat

Wholemeal breads flours and wraps

Brown rice or pasta

Pulses like lentils and peas and beans

Nuts and seeds

Ensure  for adults each day

·        5 PORTIONS OF FRUIT AND VEGETABLES (400g) – try to include different ones

·        Use wholemeal or seeded bread

·        Have snacks of nuts or fruit

·        Use brown rice or pasta

Drink plenty of Fluid 2 litres for an adult

 

 

 Dietitians Dinner

I decided to start providing some information on simple and easy to make meals.

Macaroni Cheese with chickpeas

This is a real standby  for those times it is really late and we do not feel like cooking.

Ingredients

One can chickpeas drained

One can macaroni cheese

Sprinkle cheese

Open the cans drain the chickpeas (you can keep the thick liquid from the chickpeas which is called aquafaba and makes a really good substitute for eggs in a recipe). Mix with the macaroni cheese and heat in a saucepan or in a microwave.

Pour into a dish and sprinkle over the cheese and enjoy.

This is so easy and uses store cupboard items. It is suitable for vegetarians and provides fibre and protein from the chickpeas. Calcium from the milk and cheese.

It is easy to adapt it and last night I added cooked cauliflower.

You can use other beans or make your own macaroni cheese

 ZINC AND TASTE PERCEPTION

Dr Mabel Blades – Freelance Registered Dietitian and Nutritionist

Twitter @blades_mabel

Zinc and Taste Perception

It has become well recognised that symptoms of Covid 19 include a loss of the sense of taste and smell. These two senses work together and have long been known to be affected by colds and respiratory infections.

These senses often return after recovery but with some sufferers of Covid 19 the loss of taste or smell, and sometimes both, persists for several months. 

 Loss of the sensations of taste and smell can really affect the enjoyment of food and drink and hence intake.

One of the items that has been associated with a loss of taste is an inadequate zinc intake. From experience, this does help some individuals to recover their sense of taste and smell plus is being used by researchers assisting people who have lost these senses.

Zinc is present in many foods particularly in red meat.This provides about a third of the zinc in the diet. 

Zinc is also found in milk, cheese, eggs, shellfish, nuts and peas, beans and lentils. 

Zinc also helps with producing new cells, and is involved in the metabolism of carbohydrate, fat and protein as well as being involved in wound healing and functioning of the immune system.

It is well recognised that males need more zinc than females as it is required for male fertility. 9.5mg a day for men (aged 19 to 64 years) and 7mg a day for women.

If you do not think you are having enough zinc and a supplement would be helpful, make sure you take this some time apart from supplements such as iron to be effective. 

Also do not take more than 25mg of zinc supplements a day unless advised to by a doctor.

PLEASE NOTE For specific advice on diet please consult your dietitian, doctor, or health professional

 

 ACTION FOR HAPPINESS NORTHAMPTONSHIRE

I went to a meeting of the steering group yesterday --lots of innovative and supportive ideas

There are lots of inspirational calendars on their website

https://www.google.com/search?sxsrf=ALeKk02-BTfOcvHEDEF4MeHp1lO-sWXI8g:1620896137508&source=univ&tbm=isch&q=mindful+may+calendar&sa=X&ved=2ahUKEwiqn_nTpMbwAhWE3OAKHeImDAIQjJkEegQIBxAB

May 2021 is Meaningful May there have been various other themes

Weaning

 

Weaning

If your baby is around 6 months and showing signs of being ready to start solid foods, take a look at the factsheet Zoe wrote for @NutritionScot It contains everything you need to know to get your baby started on solid foods. #weaningweek2021 https://nutritionscotland.org/?s=weaning

Signs to look out for is the baby watches food and others eating, reaches out for foods, opens and closes mouths as if eating.

Also may not be satisfied by milk and cries a lot and appears hungry.

NUTRITION AND LONG COVID

 

Twitter @blades_mabel

Long Covid and Nutrition

This time last year the term long covid was not known and medical services were coping with the pandemic.

It was clear that there was no diet that could prevent or cure Covid 19 and that remains the position.

A year later, a condition known as Long Covid has presented which can affect those who have been severely ill or had relatively mild symptoms.  Statistics from the Office of National Statistics show that one in ten who have suffered from Covid 19 may have symptoms persisting after 12 weeks.

These symptoms vary and may include 

• breathlessness, 
• fatigue,
•  joint pain 
• as well as bowel and gastrointestinal tract issues

Centres have been set up providing multi-disciplanary team support from doctors, specialist nurses, physiotherapists, and occupational therapists plus dietitians.

Normally an assessment of the diet is made as well as weight. 

Those who have been extremely ill may have lost weight while in hospital, while others feel so fatigued that they are not able to cook so just snack. 

Some may have lost the sense of taste and do not feel like eating or enjoy items.

If people are not eating well supplements of vitamins (including vitamin D) and minerals or other nutrients are often advised.

Regular meals with adequate protein to maintain muscle mass are encouraged, as well as adequate fluid.

Improvements are often quite slow but sustained and it is important this is recognised as overdoing rigorous diets can be counterproductive as can taking excessive exercise.

PLEASE NOTE For specific advice on diet please consult your dietitian, doctor, or health professional