Boost your energy levels
Published:
OVER 85% of adults in the UK do not have an adequate nutritional intake, according to the Department of National Health.
NutriProfile has looked at the most common deficiencies and has developed a range of recipes to address these. Each recipe uses ingredients that are specifically high in certain nutrients.
To find out what nutrients your diet is lacking in, visit www.nutriprofile.org for a free 24-page personal report.
Recipe to Boost Your Calcium
Chicken, Spinach and Feta Salad
Many people are surprised to find that spinach contains calcium, great for those who do not eat much dairy produce.
The dressing also contains dairy ingredients which will add extra calcium to the meal.
This is also a good source of B1, B6 and folate.
350g/12
120ml/4fl oz low fat natural yogurt
175g/6oz baby leaf spinach
50g/ 1
1 red onion, finely chopped
1 tbspn lemon juice
400g/14oz skinless chicken breasts, coated in salt and freshly ground black pepper and cut into thin strips
1 clove garlic, crushed
2 tbspn olive oil
50g/1
Cook the potatoes in a pan of salted water for 10 minutes until just tender, drain well.
Meanwhile, heat a large non-stick frying pan, add half of the olive oil and when hot, add the chicken and cook for 4-5 minutes stirring until the chicken is cooked. Tip into a bowl. Re-heat the pan, add the rest of the oil then add the potatoes and cook until beginning to colour. Add to the chicken then leave to cool a little while making the dressing.
In a blender or food processor, put the yogurt, feta, lemon juice and garlic, then whizz until smooth. Season with a little salt and pepper.
Add the spinach to the bowl, toss together and divide between four plates. Scatter over the red onion and crumbled feta cheese then drizzle over the feta dressing.
Recipe to Boost Your Iron
Beef, Broccoli and Mushroom Stir Fry
Red meat is a well known source of iron and is more easily absorbed in the body than iron found in plants. When eaten with broccoli (which is a good source of vitamin C), the absorption of iron will be easier.
This is also a good source of zinc, B2, B6 B12 and folate.
400g/14oz broccoli
250g/9oz chestnut mushrooms, halved or quartered
2 tspn cornflour
3 tbspn reduced salt soy sauce
2 tspn each of rice vinegar or dry sherry and sesame oil
Pinch of five spice powder
2 or 3 cloves garlic, peeled and thinly sliced
1 medium onion, thickly sliced
400g/14oz lean rump or sirloin steak
2 tbspn sunflower oil
150ml/5
Cut the broccoli into equal sized small florets, discarding the stalk then drop into a pan of boiling water and boil for three minutes, then drain.
In a small bowl blend the cornflour with the soy sauce then add the vinegar, sesame oil and five spice powder.
Thinly slice the steak across the grain into slices 5cm/2in long.
Heat the sunflower oil in a non-stick frying pan or a wok, add the garlic, and after a few seconds add the onion, beef and mushrooms and stir fry for 3-4 minutes until browned.
Stir in the soy sauce mixture with the stock and allow to bubble up. Add the broccoli and cook 1-2 minutes to heat through. Serve with cooked basmati rice.
Recipe to Boost Your Zinc
Minestrone
This is a traditional Italian soup full of vegetables and beans. It is economical to make as it’s a great way of using up odds and ends of vegetables and it will keep for two days in the refrigerator. Haricot and soya beans are an excellent source of zinc.
This is also a good source of vitamin B6, iron and magnesium.
1 medium onion, chopped
115g/4oz fine green beans
1 or 2 cloves garlic, finely chopped
2x400g/14oz cans haricot beans
3 sticks of celery
50g/1
2 medium carrots
400g/14oz can chopped tomatoes
Salt and freshly ground black pepper
1 tbspn olive oil
1.8l/3pt vegetable stock
Freshly shaved Parmesan cheese, to serve, (optional)
A small handful of basil leaves, shredded (optional)
Trim the celery and cut into small pieces, peel and cut the carrots into 1cm slices.
Heat the oil in a large saucepan, add the onion and cook over a medium heat for 3-4 minutes to soften then add the garlic, celery and carrots and cook for five minutes.
Add the stock, canned tomatoes and bring to simmer, cover and cook for 20 minutes.
While the soup is cooking, trim and cut the green beans into 4cm lengths.
Drain the haricot beans in a sieve, rinse and drain again. Add both beans to the soup with the pasta and cook for eight minutes until the pasta is cooked.
Season to taste with salt and pepper then stir the shredded basil if using. Serve scattered with flakes of Parmesan.
