Small Changes make the biggest Impact in 2020
New Year, new you? Rather than trying to change your world in a day, take it one step at a time, repeat often and let that change become a habit. Making small positive changes is what it’s about, not a quick fix. You have a liver, kidneys, lungs, digestive system and skin that work well at detoxing your body, if you look after them, so save your money and take a ‘food first’ approach.
By Sian Porter, Merchant Gourmet nutritionist, registered dietitian
Keep up your Fibre
Whether you’re doing Veganuary, just trying to eat less meat, going flexitarian or increasing your fibre intake, then switching to lentils is a sure fire way to help reach your goal. Not only that, a serving provides a satisfying 13g of protein and counts as one of your ‘5 a day’. Try this Puy Lentils with Porcini and Thyme recipe with added roasted Mediterranean vegetables (peppers, courgettes, red onions, cherry tomatoes, aubergine) for a burst of sunshine in the midwinter.
Keep it natural
January and February can be dark, wet and cold so comfort food can be the order of the day. This delicious recipe Porcini and Chestnut Sausage Recipe provides a tasty version of a ‘go to’ comfort food, sausagues. Just vegetable ingredients in this tasty alternatice to bought sausages with or without meat, or ‘pretend’ meat with an ingredient list as long as your arm. Serve with Tomatoey French Puy & Green Lentils and plenty of dark green leafy veg to pump up that iron and help reduce tiredness and fatigue.
Alternatively try this Vegetarian Lentil & Chestnut Meatball recipe
Mix it up
A varied diet is key to health as no one food can provide all the nutrients we need. Maybe you had a kitchen clear out in the Christmas break and have thrown out all those ‘used once’ packets. Buying grains ready to serve means you can include a variety, try something new and make more unusual choices without having to commit to a whole pack of dry ingredients. Why not try Merchant Gourmet Simply Cooked Glorious Grains with Red Rice & Quinoa that gives you not one, not two but five different wholegrains for a fibre and flavour boost.
Go Al Desko
If you trying to save money in January (and to be honest who isn’t?) then taking a packed lunch to work is a sure fire winner- saving cash, making healthy choices as you’re in control of what goes in, using up leftovers and avoiding waste. Why not try swerving the coffee shop and its sweet treats if you normally have ‘deskfast’. Whip up a batch of Mozzarella and Sundried Tomato Quinoa Breakfast Muffins at the weekend and pack these up.
Make it Omega
In the UK health advice is to eat two portions of fish per week of which one should be oily fish such as sardines, mackerel, salmon or trout. A portion is 140g but on average we’re only managing 30g-60g per week. Why not try this delicious dish and put a tick on your list.
By Sian Porter, Merchant Gourmet nutritionist, registered dietitian
