Healthy eating

[Welsh1-]

Healthy eating & recipes would be good

[MichaelJH Heart Star]

The BHF recommend a Mediterranean style diet. There are guidelines and recipes on their Website. Robin Ellis (the original Poldark) has written a number of excellent cookbooks on Mediterranean cooking.

[Welsh1- in reply to MichaelJH]

Thank you

[KirstyDC300]

The cardiac rehab team told me about the recipes on the BHF website, it’s a really good resource: bhf.org.uk/informationsuppo...

The leaflet on diet that the team gave me promoted meat and cheese too much, so I’m working with a dietician on a whole food plant based plan.

[Welsh1- in reply to KirstyDC300]

Thank uou

[Calliope153]

I've posted this muffin recipe before it;s good for when you are desperate for an almost guilt free cake....

quick muffin recipe:

300g (10 and a half ozs) self raising flour

1 teaspoon baking powder (generous heap on it)

73g sugar (2 and a half ozs) sugar

splash of lemon juice

150g (5 and a half ozs) blueberries ( or decide your own quantity of apples, sultanas, whatever flavouring you choose - lemon is good, being naughty cocoa powder etc etc)

1 egg

225 ml (8 fl oz) milk

50 ml (2 fl oz) olive oil

1, Preheat oven to 200C , (400F, gas mark 6)

2. Line muffin tin with 10 muffin paper cases,

3. Put the flour, baking powder, sugar and blueberries into a bowl and stir thoroughly.

4. In a jug mix the egg, milk, olive oil and a splash of lemon juice (use a fork) thoroughly

5. Pour the wet ingredients into the dry ingredients and stir thoroughly.

6. split mixture between muffin cases

7. Put in oven (gas 6) and bake until a light golden colour (20 minutes).

[Welsh1- in reply to Calliope153]

Thank you so much.

[Calliope153 in reply to Welsh1-]

I've also used the same mixture to make a very small Victoria sponge. Add a few drops of vanilla essence. Jam in the middle and a light dusting of icing sugar.

Add a few drops of lemon essence for a lemon cake.

And I am about to branch out and make a coffee and walnut cake...... but I did have to buy two tiny sponge tins; not enough mixture for standard 7inch sponge tins.

[Calliope153 in reply to Calliope153]

Skimmed milk

[Welsh1-]

Thank you

[Imin]

I’m so confused with all these healthy eating plans!! Quite a lot of conflicting information. I love cheese but stopped eating it for quite some months! I now eat 50% less fat cheese and 0% fat/sugar Greek yoghurt and on the odd occasion I make a beef chilli or bolognese I use 5% fat lean mince. I might look into paying for a nutritionalist/dietician to really go through the healthiest diet for us hearties! Mediterranean, no carbs, no fat, no sugar, plant based, insulin resistant, diabetic friendly...it’s mind boggling!! And what the heck does everything in moderation actually mean?? Some chocolatey treat each Easter, maybe at Christmas, once a week? When the need of a salty, meaty crispy snack rears it’s ugly head, do you give in once a week, once a month, at Christmas time? You have a day trip out to the beach with the family once in a blue moon - can you give in to a small portion of fish & chips or a 99 ice cream? Can you indulge in party food and birthday cake every time their is a family member or friend’s birthday (I have six siblings, each with spouses, 12 nieces and nephews, plenty of friends, all of whom make the most of their birthdays and barely a month goes by without a family or friends gathering - in non-COVID times!) Or do you deny yourself in the knowledge that you are doing the best for your health?? I have never drank alcohol and non of my family or friends question it but when I have declined the party nibbles and birthday cake it has led to questions and concern and a touch of awkwardness and embarrassment!! xx

[Calliope153]

I have a quick recipe for pastry minus saturated fat if you;re interested.....

[Lezzers in reply to Calliope153]

Yes please

[Imin in reply to Calliope153]

Yes please. Me too x

[Welsh1- in reply to Calliope153]

Yes please

[Calliope153]

This makes enough to fill a 20cm (8 inch) flan dish or over a dozen mincepies........

200g (7 ozs) plain flour

6 tablespoons of olive oil

a quarter of a cup (American measure. 60ml) cold water

Put flour in a mixing bowl. Add in the olive oil using a FORK until the mixture looks like breadcrumbs.

Gradually stir in cold water (the 60 ml is a guide it might need more or a little less) until the mixture forms a dough.

Wrap the dough in cling film and leave in the fridge for a minimum of 30 minutes.

Then use as usual - roll out on floured board and flour your rolling pin.

Enjoy!

[bellawalsh67]

Like others have said below, the BHF recommends a Mediterranean style diet, and so do other cardiologists around the world. Another important thing to remember though, is that you should not be eating foods with processed sugars, which are bad for anyone, and especially so for those with heart problems. I used to be a sugar fiend until I started this program designed to help people kick the sugar addiction and get on the right track to healthy eating. I even lost 10 pounds in the 3 weeks that it took to complete the program: openfit.com/p/sugar-free-3