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Nutrition by Timea

Credible Nutrition info & tips to make healthy eating easy & enjoyable.

26/01/2023

Veggie meatballs in Ragu

Who doesn’t love spaghetti meatballs? So why not try a veggie version of spaghetti meatballs which are just as tasty??

Ingredients:

2 red onions - chopped
4 garlic cloves - chopped
2 carrots - chopped
A handful of mushrooms - chopped
A handful of spinach - chopped
A handful of fresh basil - chopped
Can of passata
1 tsp of smoked paprika
Some chilly flakes
pinch sea salt
pinch black pepper
Veggie stock cube
vegetarian meatballs
Spaghetti
grana padano

Method:

In a large saucepan heat the oil on a medium heat
Add the onion, and carrots and allow them to soften before adding the mushrooms and garlic
Add the can of passata, spinach and basil + seasoning
Cook on a low heat whilst you prepare the meatballs+ pasta according to the instructions

Super easy and delicious 😋

07/01/2022

Breakfast inspo: Chia pudding with a berry compote

Ingredients
6 tbsp of chia seeds
400 ml of milk (any)
Honey (or any vegan alternative)
Mix all ingredients together in a bowl and let the seeds soak up the milk.
This could take about an hour. Give it an occasional stir.

For the berry compote I used 300g of frozen summer Berry mix mixed in with 2 tbsp of water. I cooked it for about 10 minutes. Let the mixture cool down.

Once cooled place the compote in glasses and top with the chia pudding mix.

Place glasses in the fridge for overnight.
To serve top with fresh fruit.

06/01/2022

I love a veggie breakfast!
Nothing beats it, it's healthy, nutritious and is high in protein.

Also, the cauliflower hash browns from are just a different level! Soooo good! 😋

29/12/2021

Back to my roots!
I made hungarian goulash (gulyás) soup and it turned out to be amazing.

Ingredients

4 tbsp olive oil

700g stewing steak, cut into chunks

30g plain flour

1 large onion, finely chopped

4 garlic cloves, finely chopped

2 tbsp tomato purée

2 tbsp smoked paprika

2 large tomatoes, diced

1 glass of red wine

300ml beef stock, homemade or shop-bought

2 tbsp flat-leaf parsley leaves

1 potato, diced,

3 carrots, sliced

1 parsnip, sliced

1 swede, diced

Method

STEP 1

Heat oven to 160C/140C fan/gas 3.

STEP 2

Heat 1 tbsp olive oil in a flameproof casserole dish or heavy-based saucepan. Sprinkle 700g stewing steak chunks with 30g plain flour and brown well and add salt and pepper.

STEP 3

Add in the remaining 1 tbsp oil to the casserole dish, followed by 1 large thinly sliced onion. Fry until softened, around 5-10 mins, then add the garlic

STEP 4

Return the beef to the pan with 2 tbsp tomato purée and 2 tbsp smoked paprika. Cook, stirring, for 2 mins.

STEP 5

Add in 2 large diced tomatoes, the red wine and 300ml beef stock. Cover and bake in the oven for 1 hr 30 mins - 2 hrs. Alternatively, cover and cook it on the hob on a gentle heat for about an hour. Check if the meat is soft and tender.

STEP 6

Add the carrots, parsnip and swede and cook for a further 10 minutes then add the potatoes and cook for an additional 10 minutes. To serve sprinkle over 2 tbsp flat-leaf parsley leaves

29/11/2021

Blackforrest pancakes 🥞

Ingredients (serves 1 - sad life haha 😄)

-1 scoop of vanilla protein powder
-1 scoop of oats (use the same as the protein one)
-1 egg
-1 tsp of baking powder
-small pinch of salt
-splash of milk (I used soya)

(For extra sweetness you can add sugar)

Blend all ingredients and cook the pancake mix in a dry pan on a low heat. Couple of minutes on each side.

For the toppings I used sour cherries 🍒, dark chocolate 🍫 and low fat crème fraîche.

Happy Monday everyone 🤤

27/11/2021

If I had to pick 1 British meal as my favourite, well this has to be it.

Pie, with creamy mash, tons of veggies and onion gravy.

I used vegetarian country pie 😍

Perfect for a cold Saturday, when you are battling with cold 🤧

26/11/2021

Come in from the cold to a comforting bowl of autumnal soup. Adding some toasted pine nuts and pumpkin seeds to this simple butternut squash soup gives it the perfect finishing touch

Ingredients
1 butternut squash, about 1kg, peeled and deseeded
2 tbsp olive oil
1 tbsp butter
2 onions, diced
1 garlic clove, thinly sliced
1 potato, diced
850ml hot vegetable stock
4 tbsp crème fraîche, plus more to serve
Handful of pine nuts, toasted in a dry pan

Method

STEP 1

Heat the oven to 200C/180C fan/gas 6.

STEP 2

Cut the squash into large cubes, about 4cm/1½in across, then toss in a large roasting tin with 1 tbsp of the olive oil.

STEP 3

Roast for 30 mins, turning once during cooking, until golden and soft.

STEP 4

While the butternut squash cooks, melt the butter with the remaining 1 tbsp olive oil in a large saucepan, then add the onions, garlic clove and the potato

STEP 5

Cover and cook on a very low heat for 15-20 mins until the onions and the potato are completely soft.

STEP 6

Tip the butternut squash into the pan, add the stock and crème fraîche, then whizz with a stick blender until smooth.

STEP 7

Return to the pan, gently reheat, then season to taste. Serve the soup in bowls with swirls of crème fraîche and the nuts.

Enjoy 😊

25/11/2021

Today's breakfast inspo 🤤

Pigs in blankets are not just the perfect side dish but they make the perfect breakfast as well.

With scrambled egg and chopped spring onion you can enjoy a high protein, low carb and low kcal breakfast.

24/11/2021

Anything better than a hot bowl of tomato soup with freshly baked sourdough bread on a cold autumn day?

No.

Exactly what I thought 😉

(I usually buy the part baked baguettes from
and make them in my airfryer)

23/11/2021

If you are looking to get healthier don't think about what you need to cut out, think about what you can add to you meals?

I made a traditional cottage pie, but I boiled the potatoes with some kale before turning them into the most delicious cheesy mash ever.

I am also mindful when it comes to portions.

Okay maybe not as mindful when it comes to veggies hahaha.
2 servings of veggies you say?
Why not!

Have a lush evening all! 😊

22/11/2021

You don’t have to be a trained chef to cook something delicious in the kitchen.

Recipes are an amazing tool. They can encourage us to cook for ourselves and get more comfortable in the kitchen.

But, each recipe is just one possible method to create one version of a dish—it’s open to interpretation!

20/11/2021

Rhubarb oat cake 🤤

Did you know that rhubarb is a vegetable known for its reddish stalks and sour taste?

Rhubarb is not especially rich in essential nutrients, and its calorie content is low.

However, it is a very good source of vitamin K1, providing around 26–37% of the Daily Value (DV) in a 100-gram serving depending on whether it’s cooked.

Like other fruits and vegetables, it’s also high in fiber, providing similar amounts as oranges, apples, or celery.

Can't wait to tuck in 😁

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