Nutritious and healthy bakes for autumn

Close up of woman preparing pastry for baking

It’s National Baking Week so why not enjoy some new recipes that are enjoyable to make and can also boost your health at the same time?

We often connect baking with sweet treats, but savoury can be just as enjoyable and generally healthier too.

Clinical nutritionist, Suzie Sawyer, shares her top three savoury bakes and tells us how they can help boost your nutrition.

Savoury Muffins

The word ‘muffin’ tends to conjure up thoughts of a rich, chocolatey dough!  Lovely as they are, chocolate muffins are high in sugar and calories.  However, equally delicious and much healthier are savoury muffins.  Think feta cheese, sweet potato and avocado and you’ve got yourself a great breakfast or delicious snack.

Added to the key ingredients are eggs, polenta, ground almonds, milk and seeds for the topping. These muffins contain a good amount of protein so make a great start to the day or afternoon snack to banish the post-lunch slump.

Savory muffins

Sweet potatoes contain loads of immune-boosting beta-carotene, and avocados are packed with vitamin E, also great for immunity.  These muffins are also high in fibre (around 9g) each which goes a long way to meeting the recommended 30 grams of fibre daily.  They are quick and easy to bake and will last for up to three days in a sealed container.

Vegetarian Potato Pie

Essentially this is another version of traditional Shepherd’s Pie but made with beans rather than meat.  You don’t need to be a vegetarian or vegan to enjoy it and will gain some wonderful health benefits from eating it too.

It’s always good to use mixed beans but also include some fava beans.  Beans are all high in protein and fibre and also contain plenty of energising B-vitamins.  Plus, they’re great for keeping blood sugar levels in balance which will also help sustain your energy levels.

Vegetable potato pie

This recipe uses onion and garlic which are both rich in antioxidants, as well as carrots and potatoes which are high in immune-boosting vitamin C.  You’ll also need some tinned tomatoes.  Interestingly, tomatoes are loaded with lycopene which is a powerful antioxidant and is also great for prostate health.  Unusually lycopene is higher in tinned or cooked tomatoes rather than fresh. Best of all this dish will fill you up so you’ll be less tempted to grab unhealthy snacks after dinner.

Salmon Quiche

This is a great way of getting super-healthy omega-3s into your diet from the salmon.  Oily fish is the best source of omega-3s, but as many people don’t like fish, the UK population is deficient in these essential fats.

Salmon quiche

Quiche always has a pastry base and you can use ready-made pastry if you’re short of time. The mixture uses delicious smoked salmon, which also provides a distinctive tase, plus watercress, a great source of iron.  Women are often deficient in iron so it’s an easy way of topping up. You can also add some steamed spinach or broccoli for an additional vitamin and mineral boost.

Bake the pastry base as per instructions while you steam the spinach or broccoli for 5 minutes. Beat up the mixture of salmon, eggs, milk and dill, then add the broccoli or spinach and layer on top of the pastry. This can then be baked in the oven for around 35 minutes. It’s great for feeding a hungry family and can be simply served with a colourful salad.

So, embrace National Baking Week and serve up some deliciously healthy dishes for autumn.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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All images: Shutterstock

 

Healthy Baking: 3 top recipes packed with nutrition

When we hear the word ‘baking’ it often stirs up thoughts of calorie-rich cakes or desserts. 

However, it’s very possible to bake some super-healthy dishes, using nutrient-dense ingredients to compliment your healthy diet.

Clinical nutritionist Suzie Sawyer shares her top three healthy and delicious bakes.

Protein bread

Bread is not generally thought of as providing protein.  It’s categorised as a carbohydrate, which doesn’t keep us feeling full for very long.  However, whole grain bread always contains good amounts of fibre, which slows down absorption and ensures sustained energy release. But there are still a few tweaks you can make to improve things still further.

A rnage of wholegrain foods

Spiced oat bread contains eggs – a perfect protein – loads of fibre, plus some B-vitamins to keep you going all through the day.  Egg yolks are also a great source of iron, so you’ve got a great basis for a breakfast, especially when on the run.

All you need is some oat milk, eggs, porridge oats and baking powder.  You can also add mixed seeds and adding some spices will also give this bread a tasty zing!  Or you can use cinnamon which is great for blood sugar balancing.

Oat Bakes

It’s always a dilemma; trying to find healthy snacks to eat, especially when you’re busy. This is where just a little forward planning can really help.

Flapjacks, which are totally delicious and sustaining, can often be sugar and calorie laden.  However, it’s perfectly possible to bake some energy-boosting flapjacks that are healthy and won’t damage your waistline.

Oats, which are slow releasing carbohydrates are the key ingredient. If you’re sensitive to gluten, then you can always use the gluten-free variety. It’s also good to include flaxseeds, which are loaded with healthy omegas.  Additionally, pistachios are a great source of healthy fats and are packed with minerals such as potassium and magnesium.  The essential omegas are needed for healthy skin and hair, plus trace minerals such as magnesium are essential for hormone balancing – you’ll glow inside and out!

Homemade flapjacks

For sweetness, you can add a little honey, but dried fruits such as dates and raisins will really get your taste buds going.  Dried fruits are also a great source of fibre and energising iron.

These delicious flapjacks keep for a while if tightly stored, so once they’re made, you’re never going to be without that mid-meal ‘pick-me-up’.

A bowl of home made granola

Oats are one of the best starts of the day, so whilst you’ve got the oats out of the cupboard, why not make up a batch of healthy granola for a great breakfast? You just need to add some energising coconut oil, a little honey, pumpkin seeds (which are a great source of omega-3s), some dried fruit and cinnamon.  This recipe also works well with walnuts chopped on the top and then lightly baked in the oven.

Evening meal bakes

What to eat for dinner is the daily conundrum for most people.  However, just as it’s great to have plenty of breakfast and snack options in the cupboard, it’s easy to bake a tasty dish that will store in the fridge for a few days.

A portion of vegetarian lasagne

A meat-free lasagne is very cost effective, especially as it’s going to last a few days. It’s packed with antioxidants, protein, fibre and gut-friendly foods and herbs.  Lentils, spinach and mushrooms are key ingredients. Also add some canned tomatoes (full of the antioxidant lycopene), rosemary, garlic, natural yoghurt and onions (all good for the digestive system). Adding some ricotta cheese will also provide additional protein. If you’re gluten sensitive, you can always use gluten-free lasagne.

It should take no longer than 20 minutes preparation time and you’ll have a warming dish to come home to in the evenings.

Baking can also help to de-stress your mind – another wonderful health benefit of making more healthy bakes this autumn.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts