A vitamin D supplement a day help keeps the doctor away
The UK is notorious for its fluctuating weather, with rain and sometimes even snow gracing our summer season and dark and dreary days remaining throughout most of the winter. Our sunny days are numbered and this has had a harsh effect on our overall vitamin D levels. Vitamin D absorbs calcium and promotes bone growth, as well as helps to fight cancer, heart disease, depression, and weight gain. So, it is important that we are getting our required daily amount, either through direct sunlight, our diet, or via supplements. Due to our turbulent weather and sporadic sunny days, our best option in the UK is to take a supplement, especially during the autumn/winter period. In fact, new recommendations from the Scientific Advisory Committee on Nutrition (SACN), which are supported by the UK Government, state that everyone in the UK should be taking a daily vitamin D supplement. Rather surprisingly, new survey results* from Vega Vitamins show that 79% of UK adults do not take a vitamin D supplement, despite 47% expressing a concern that they are deficient in Vitamin D.
“During autumn and winter, everyone will need to rely on dietary sources of vitamin D, since it is difficult for people to meet the 10mg recommendation from consuming foods naturally containing or fortified in vitamin D, people should consider taking a daily supplement containing 10 micrograms of vitamin D in autumn and winter.” Government’s landmark statement on 21st July 2016**
However, only 20% of people had heard about the Government’s latest recommendations and 73% believed that they were getting their required amount of vitamin D every day from the food they eat, which is not the case. But, what is even more alarming is that only 10% of parents give their children a stand-alone vitamin D supplement every day – meaning that 9 out of 10 parents don’t!
Why do we need vitamin D?
Vitamin D regulates the amount of calcium and phosphate in the body, both of which are needed for healthy bones, teeth and muscles. Vitamin D also helps to keep the immune system functioning normally and, due to the lack of sunshine and ingesting the required daily amount through diet, most people in the UK are deficient in vitamin D during autumn and winter.
“A healthy, balanced diet and short bursts of sunshine will mean most people will get all the vitamin D they need in spring and summer. However, everyone will need to consider taking a supplement in autumn and winter if you don’t eat enough foods that naturally contain vitamin D or are fortified with it.” Dr. Louis Levy, Head of Nutrition Science at Public Health England.
How much vitamin D should we be getting every day?
The government has recommended that everybody should be getting 10 micrograms (400iu) of vitamin D a day and children should be getting around 7 micrograms (280 IU) per day.
What if you are deficient in vitamin D?
If you find that you are lacking in vitamin D, it is recommended that you take a higher dose daily to build up your vitamin D levels to the required amount. NHS Hertfordshire has produced guidance on those with vitamin D deficiency/insufficiency (you can find the link here), which includes a helpful table (below) on which foods contain vitamin D and the required daily allowance per 100 grams.
Type of Food
Average amount vitamin D per 100 grams
Oily fish
200-400 IU (5-10 micrograms)
Fortified margarine
280 IU (7 micrograms)
Fortified breakfast cereals
120-320 IU (3-9 micrograms)
Red meat
40 IU (1 microgram)
Egg yolk
Approximately 20 IU per egg yolk (0.5 micrograms)
Mushrooms
Small quantities
People at risk of vitamin D deficiency
Daily vitamin D supplement
Infants less than 6 months
May not need supplements as should get adequate amounts from breast milk or infant formula milk. If there is any doubt about mother’s use of supplements during pregnancy and/or breastfeeding, breastfed infants will benefit from vitamin D supplements from 1 month with 340 IU/day (8.5 micrograms/day)
Infants & children 6 months–5 years Unless they are drinking >500ml infant formula per day
280 IU/day (7 micrograms/day)
All pregnant/breastfeeding women
400 IU/day (10 micrograms/day)
People not exposed much to the sun, e.g. confined indoors for long periods, those who cover their skin
400 IU/day (10 micrograms/day)
People aged >65 years
400 IU/day (10 micrograms/day)
Vega Vitamins can provide the whole family with the daily recommended allowance of vitamin D and more
Unfortunately, Vega Nutritionals’ survey shows that the Government’s message has not reached the UK’s population, so Vega Vitamins was launched to offer a range of new vitamin D products that seeks to spread the message to people and to provide easy-to-use vitamin D supplements to suit their individual needs.
“In recent years, vitamin D has been identified as being increasingly important for supporting health at all ages. As sunshine is the main way we get vitamin D and we see little sunshine in the UK, particularly in the autumn and winter months, we are encouraged by the government’s latest recommendations.”
Vega Vitamins use state of the art technology and is based upon clinical evidence so that every member of the family is covered. The range covers sprays, chewable tablets and infant drops, and are available at two different doses – 10 micrograms (400IU) as recommended for everybody by the government, and 50 micrograms (2000iu), which is an intensive dose for adults who wish to supplement at a higher level.
What’s included in the Vega Vitamins range?
Infant-D drops have been specifically developed for babies and toddlers to provide 10 micrograms of vitamin D per drop – RRP £6.95
EveryDay-D 10mg – suitable for children (4+) and adults and is available in a tasty orange spray or as blackcurrant chewable tablets (100s and 500s) – RRP £5.95
Urgent-D 50mg – for adults wanting a higher a dose of vitamin D and is available as a fresh mint spray or as blackcurrant chewable tablets. The Urgent-D chewable tablets were used in a 2016 clinical trial, which showed conclusively that people with insufficient levels can raise their levels to a sufficient amount after using the products for three months*** – RRP £7.95
The EveryDay-D and Urgent-D sprays use unique technology patented by Medlab Australia
“From our studies, we have found that the Medlab/Vega oral spray is hyper-absorbable and that vitamin D appears in the bloodstream in less than 4 minutes, and maybe even as quick as one minute after application. We also found that once in the blood stream, the vitamin D appears to be deployed into virtually all tissues extremely rapidly, particular in individuals who may be insufficient in their blood vitamin D levels.” Dr Luis Vitetta, Adjunct Professor at the University of Sydney Medical School and Director of Medical Research at Medlab Clinical.
You can find these Vega Vitamins online at www.vegavitamins.co.uk and cost between £5.95 and £7.95 depending on the product.
Do you or your children take vitamin D supplements? Which brand do you use and have you noticed a difference in your health since supplementing your required amount with supplements?
—
* Vega Vitamins Consumer Survey, October 2016, 2,005 people surveyed from across the UK
** GOV.UK – PHE publishes new advice on vitamin D. https://www.gov.uk/government/news/phe-publishes-new-advice-on-vitamin-d
*** Witte K. et al (2016) The VINDICATE study J Am Coll Cardiol 67:2593-603
*Collaborative featured post*
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My 5-year-old absolutely loves jigsaw puzzles and can pretty much breeze through 200-piece jigsaws at an alarming rate. So, I decided to up the stakes and challenge him and the rest of the family to build a 1,155-piece puzzle that was not just over 1 metre tall, but irregular shaped, so that the finished piece resembled London’s Big Ben.
Big Ben, Silhouette Puzzle, 1155pc
Link to the product can be found on Ravensburger’s website here.
“This extraordinary range of Silhouette jigsaw puzzles has been designed specifically to enhance any puzzling experience. The jigsaw puzzle is shaped, so when complete, the entire jigsaw will be the shape of Big Ben and other popular London attractions. And to further enhance your experience, dotted all throughout the puzzle are Big Ben-shaped puzzle pieces. The image itself is a wonderfully rich combination of everything we love about London including Big Ben, the Union flag, big red bus, the London taxi, a telephone box, Tower Bridge and the stunning lion statue from Trafalgar Square. When complete the jigsaw measures 78 x 101cm and it is the ideal puzzle to conserve and hang on the wall as part of your room decoration.” Ravensburger
Specifications
Price:
£14.99
Age range:
12 years +
Ravensburger have always been my favourite of all puzzle manufacturers because they have a huge range of jigsaw puzzles that suit all characters, as well as very educational games that can be enjoyed at home and as part of continued learning at school.
This particular Ravensburger jigsaw puzzle was a real headscratcher. There were no corners to start off with, so we were not able to follow our standard, find-all-the-corners-first rule. We then opted to look for all the flat edged pieces, which also proved more challenging than normal. Some pieces needed inside pieces to connect, so that rule was also thrown out. We ended up grouping the pieces by colour and we were off to a very slow start.
I noticed that some of the pieces also resembled famous London landmark’s, which I thought was a great touch. However, we were quarter of the way through when an accident happened and all the pieces fell to the floor. We are now tackling Big Ben again and will share an image as soon as we have completed it.
Ravensburger’s jigsaw puzzles have always been a favourite of mine, as mentioned earlier, but not just because of their versatility, but the quality of cardboard used is high and durable enough for little hands. It is easy to tell when a piece fits together, which helps you to progress along the puzzle, especially with challenging jigsaws like the Big Ben Silhouette puzzle.
Overall, it was a very enjoyable puzzle to work on together as a family. We are now completing the puzzle on top of our 1,000-piece travel jigsaw board to prevent any accidents happening again and we are most likely going to laminate and hang this jigsaw puzzle up on our wall when we have finished. The finished look is just awesome.
Rating: 4.5/5 – 0.5 is lost on the fact that the pieces can be removed quite easily, so when transporting a group of jigsaw pieces to the final puzzle, sometimes they are broken up before they get there, which is quite frustrating. Apart from that, we all thoroughly recommend Ravensburger for all your jigsaw puzzle needs. There is so much to choose from, it was be nigh on impossible to find something you didn’t like on the website. They make for perfect Christmas gifts too!
The worse advice that your mother can give you while you are pregnant is to tell you to eat for two. Get back you mad washer woman, back to the middle ages when everyone was starving to death and eating for two meant having two turnips instead of one for your evening meal. Never ever, ever eat for two whilst you are pregnant, unless you want to be the size of two people giving birth to Nellie the elephant.
The human body is simply amazing. During pregnancy it starts to secrete hormones that try to ensure optimal growth for the baby even during times of want. Human Placental Lactogen (HPL) is a polypeptide hormone secreted by the placenta in pregnancy. Its function is to regulate the mother’s metabolic rate so that the energy needs of the baby are constantly supplied. As the placenta and baby grow, more HPL is secreted with maximum levels found at term.
With HPL on the case, there is no need to eat for two. Even during those annoying times when there are no ginger biscuits left on your supermarket shelf, HPL is busy releasing fatty acids from your butt so that you will not starve whilst waiting for the harassed assistant to open the box. While you are being fobbed off with metabolising boring fatty acids, HPL is feeding your baby lots of yummy glucose instead, obtained from a secret emergency supply kept in the liver.
I have to admit, it is very tempting to eat for two in pregnancy. If you are going to look like the side of a bus anyway then what is the use of not feeding your face whilst you have a jolly good excuse? What is wrong with comfort eating? It makes you feel a little better about giving up sole use of your body for nine long months. The answer is very simple. Eating for two makes big fat babies who are more difficult to get out!
If your BMI (Body Mass Index) goes above 30 in pregnancy then you are seen as high risk and those lovely birth center doors will close in your face when you arrive in labour. When on the labour ward you run the risk of the cascade of intervention that hospitals are so fond of. They may not be able to get an epidural in due to all the back fat and you are more likely to end up with a caesarian section with general anaesthetic putting you at very high risk of bleeding. Is that extra cream bun really worth it?
Www.painfreelabour.blogspot.co.uk
Image courtesy of [name of the image creator] at FreeDigitalPhotos.net
An Open Apology to the Working Mom: Things I was SO wrong about
It’s so easy to look at parents before you become one yourself and have 27,834 thoughts that start with, “When I’m a mom, I’ll never….”
And then you become a mom… and you do…, …, and … proving yourself wrong 27,834 times.
One thing I have become particularly humbled by recently is my new experience as a working mom. As many of you may know, when my husband decided to get out of the Army and start his own businesses, we decided that I would now go to work in the career for which I went to school: counselling. The leap from full-time SAHM to full-time career woman wasn’t overnight, which made it easier to acclimate to; however, once I really started increasing my part-time subbing hours to full-time teaching/counsellor hours it began to overwhelm me more than I predicted. Here are some of the things I have learned:
1. Working moms may work TWICE as hard
I’ll openly admit that before I worked, I would silently judge the working moms (and if any SAHM says otherwise I would challenge their honesty). Must be nice to have grown-up time all day… must be so easy to just leave all the responsibilities and worry behind with the day-care…. she is SO lucky she gets a break from diapers, spit up, crying and messes all day…. etc etc….
Not that I was a bitter SAHM every day… but I’m sure most can admit the “grass is always greener” scenario rears its ugly green head on the roughest of days. SO yes, I made judgement, and for that I am SO SORRY.
I am sorry because I know that just because you are not at home, does not mean you are all-of-a-sudden relinquished of your duties as a mom. Rather, you are now a mom AND an (insert career title here). You get to work and are not only worried about whether or not your child pooped enough this morning, if your baby would learn to crawl without you, or if his fever was from teething or a serious deadly illness, AND all of your job responsibilities on top of that.
It really dawned on me one morning on my way to my new job (it was only my second week there) knowing that my daughter was on day two of a 103 fever. I knew her daddy would take great care of her and I was even so lucky to have her granny in town that week…STILL, I worried. I was texting them all day, giving medicine directions on my break, and constantly checking in to see if she was feeling better yet. This brings me to another thing I’ve come to know:
2. The GUILT is debilitating.
I don’t know why I assumed that working moms just had a great ol’ time in grown-up land in a guilt-free bubble where they came and went as they pleased. All day I constantly feel guilty. I feel guilty that I’m away from her. I feel guilty when I get home because I left 30 minutes late. I feel guilty every morning when I leave without seeing her because I know I should let her sleep more. I feel guilty that I’m spending more time all week with children that aren’t even my own. Though, the part that stings the absolute most is when she tells me herself, “I don’t like you when you go to work”.
It sucks.
It really, really sucks.
And again, I am sorry. I am so, so sorry that I ever doubted the immense amount of guilt that is felt by the working mom all day. I had NO idea.
3. You feel like you aren’t able to take credit for most of her new skills
This may seem weird, but I’ll try to elaborate. I always loved receiving compliments about Olivia’s demeanour, manners, and intelligence. When people said, “she is so polite” or “she talks so well” I felt like I was partly responsible and I took so much pride in what was being noticed. I was proud because I knew that I was succeeding somehow at parenting. Though I still take so much pride in her growth, I know most of her “new tricks” are courtesy of her dad. Some of her latest silly quirks and jokes come from a part of her world I am not there for. I feel left out more times than not, and it’s hard to ignore sometimes.
4. It is possible. It is important. It is rewarding
With all of the guilt, work, and all that I miss out on… it makes my precious moments of time with her SO important. I prioritize the quality of time we have together because the quantity is so small. When I am home, I am present. I make sure that whatever is happening outside of her little world is completely left outside our front door, and I enter HER world wholly. On Saturdays, I get up early. Even though I am up early all week and would die to sleep in, I know how LONG a week seems to a three-year-old, so I wake up with her on the weekends.
I make sure to acknowledge her sadness when we talk about mommy having to work; though like I always have, I use it as a teachable moment. We talk about how mommy helps other people at work who are sad and need help…how some people don’t have a mommy AND a daddy and that she is SO lucky that she gets to have time with her daddy all to herself.
If I view my time as a working mom as a positive experience, teach my daughter that it is a positive experience, and live by example showing the benefits of contributing to our external world, then I know Olivia will be able to see the positive side of it as well.
BUT I truly am sorry to all the working moms; because I really underestimated how wrong I was.
As they say, “the grass is green where you water it”. SO if you are a SAHM or a working mom, make your time counts. Make every moment worth it. It doesn’t matter if you are physically sitting with your child or sitting in your office obsessing about her all day; you are a mom. Be a GREAT one!
10 Insanely Stuffed and Healthy Avocado Recipes You May Not Be Aware Of
Ten of the most insanely stuffed avocado recipes that you may not have had the pleasure of trying. Enjoy!
Avocado is a pear-shaped green fruit with bumpy skin. It’s an incredibly healthy fruit, loaded with nutrients including 20 different vitamins and minerals. It is high in healthy fats and thus it doesn’t contain any cholesterol or sodium. It is also rich in fibre (7% in weight) which is known to reduce blood sugar spikes, aid in weight loss and lower the risk of many diseases. People who consume avocado often tend to be healthier than those who eat it rarely. By healthier, I mean they take in a higher percentage of nutrients and are half as likely to have metabolic syndrome, a known risk factor for diabetes and heart diseases. Avocados also contain antioxidants such as lutein and Zeaxanthin, which are important for eye health. They reduce the risk of cataracts and macular degeneration.
The best thing about avocados is that they can be eaten in any way – from plain to baked – and used in all sorts of amazing recipes. Below are ten insanely stuffed and healthy avocado recipes:
1. Avocado stuffed with quinoa with tomatoes and cheese
Preheat the [easyazon_link identifier=”B01LZUEARP” locale=”UK” nw=”y” nf=”y” tag=”motherho-21″ cart=”y” cloak=”y” localize=”y” popups=”y”]oven[/easyazon_link] to 375 degrees. This recipe ensures nothing goes to waste, and everything is utilised well. You will need and two avocados, a diced tomato, two cups of cooked quinoa, a cup of feta cheese that is crumbled and salt and pepper. Slice the avocados in two halves and gently make crisscrosses in the flesh. Ensure not to cut the outer skin. Scoop the avocado pieces into a bowl, leaving the outer flesh like a bowl. Pour in the cooked quinoa and tomatoes into the pieces and mix evenly. Don’t mix vigorously unless you want it creamier. Fill the avocado shells with the mixture and add the cheese on top. Cook in the oven for ten to twelve minutes until all the cheese has melted. Add some salt and pepper to taste, and then serve immediately.
2. Avocado stuffed with tomato salad
This meal is easy to make and tastes amazing. Simple combine together two chopped tomatoes, 2/3 cup of crumbled feta cheese, two teaspoons of olive oil and parsley, a teaspoon each of red wine vinegar and oregano, 1/3 cup of chopped red onions and salt and pepper to taste. Then spoon the mixture into halved avocados that are pitted and peeled. Serve instantly.
3. Avocado with Bacon
The tantalising taste will simply make you crave more. Into one-half of the avocado, sprinkle some chopped bacon, balsamic vinegar and sea salt. It’s easy to make and calls for an excellent snack instead of junk food.
4. Avocado stuffed with boiled egg
Place two halves of an avocado into a baking pan. You may scoop some of the flesh out to create some more space. Crack an egg into each pit (allowing the white part to spill out). Add your favourite seasoning and salt to taste. Bake until the top is golden. Quite a treat for breakfast.
5. BLT stuffed avocados
Preheat the oven to 400 degrees. Combine sliced tomatoes, spinach leaves, cooked crumbled bacon, mayonnaise, cubed French bread, and some salt to taste. Cut an avocado into halves. Rub the outside of the halves with some fresh lemon juice. Place onto a non-stick baking sheet and stuff them with as much mixture as they can hold. Place in the oven and let cook until the filling has turned light golden brown.
6. Quinoa stuffed avocado
This healthy snack consists of avocado stuffed with quinoa salad. To make the salad, use quinoa, tomatoes, sweet potatoes, red onion and corn. Then stuff the pits of the avocado with the salad. Place in the oven to bake. It makes a great meal for vegetarians.
7. Strawberry salsa stuffed avocado
This cooling taste of strawberry salsa is a great addition for summer time or hot weekends. To make the strawberry salsa, combine strawberries, green onions, lime juice, jalapenos and mint. Stuff half an avocado with the mixture.
8. Avocado salsa
Add some breadcrumbs, lemon juice, garlic, basil and Parmesan cheese to your salsa. Stuff the halves of avocado with this mixture. Then, sprinkle some salt and pepper to taste. Bake in the [easyazon_link identifier=”B01553F52E” locale=”UK” nw=”y” nf=”y” tag=”motherho-21″ cart=”y” cloak=”y” localize=”y” popups=”y”]oven[/easyazon_link] until cooked.
9. Smoky lentils stuffed avocado
Lentils are a great source of protein. When combining with the avocado nutrients, you will just be bursting with health. Mix lentils with some homemade tomato sauce. Stuff avocado halves with the mixture and bake for about eighteen minutes.
10. Grilled avocado with herbs
All you require is an avocado, some herbs, cherry tomatoes, lemon juice, pine nuts and salt and pepper to taste. Mix all other ingredients except the avocado. Then stuff the avocado with the mixture. The avocado should be grilled.
Conclusion
Ways of using avocados in snacks are just limitless. Try the above recipes and if you come up with your own, please comment in the box below with your recipe suggestions.
I hope you enjoy the health benefits of eating [easyazon_link identifier=”B003O3JUJ2″ locale=”UK” nw=”y” nf=”y” tag=”motherho-21″ cart=”y” cloak=”y” localize=”y” popups=”y”]avocados[/easyazon_link]!
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Bernard Matthews Breadless Lunches – Includes Five Recipes
Motherhood Diaries has teamed up with Bernard Matthews to find some unique and creative ways to take the ‘bread’ out of our lunchtime meals. Bernard Matthews has an impressive range of cooked meats, which pair so perfectly with bread. Yet, the catch here is not to use bread or pittas or wraps! The added bonus about not using bread is that ‘breadless lunches’ are super healthy and a great way to add in some extra veg into our diet.
So, here is what I came up with!
Stuffed Red Bell Peppers with Bernard Matthews Chicken Breast Slices
Crunchy lunchtime snack that contains meat, vegetables and dairy. Surprisingly filling!
Ingredients
Makes 1 Stuffed Bell Pepper
1 Bernard Matthews Chicken Breast Slice
1 Red Bell Pepper, with the top cut off
1 heaped tablespoon of Cream Cheese (Philadelphia works nicely)
2 tablespoons of Moroccan Cous Cous (can be made from scratch or bought readymade)
Sprinkling of Mixed Herbs
Method
Line the inside of the red bell pepper with the Bernard Matthews Chicken Breast Slice
Fill the pepper with the Moroccan Cous Cous
Add the cream cheese on top of the Cous Cous and sprinkle with mixed herbs
Lettuce Wraps with Bernard Matthews Wafer Thin Turkey Ham
These wraps are much healthier than their bread counterparts and offer just as much flavour at lunch. Plus, you can make as many of these as you want and you don’t have to worry about consuming too many calories because they’re wrapped in lettuce!
Ingredients
Makes 2 wraps
2 Bernard Matthews Wafer Thin Turkey Ham slices
2 Gem Lettuce Leaves
2 tablespoons of light humus
2 skewers (I used small plastic kid-friendly skewers)
Method
Lay one Gem Lettuce leaf as flat as you can
Roll 1 Bernard Matthews Wafer Thin Turkey Ham slice and place along the centre of the leaf
Add the humus to the centre of the ham
Then roll like a wrap!
Turn the leaf so that the root (hard bit) is at the top.
Fold the bottom of the leaf in first and then the sides
Keep rolling until you get to the top
Secure in place with skewers
Tomato Burgers using Bernard Matthews Turkey Tikka Breast Chunks
These are awesome – they look just like burgers, but instead of the burger buns, you use tomatoes. Simple and super healthy!
Ingredients
Makes 3 tomato burgers
1 Packet of the Bernard Matthews Turkey Tikka Breast Chunks
3 tomatoes
Block of feta cheese
Handful of spinach
3 skewers
Method
Slice 1 tomato in half and cut a little bit off the bottom half of the tomato, so that it sits in place.
Add the Bernard Matthews Turkey Tikka Breast Chunks and feta cheese on top of the tomato (bottom half).
Top with a couple of spinach leaves
Close with the top half of the tomato and secure with a skewer inserted into the middle.
Turkey Stir Fry using Bernard Matthews Turkey Roast Breast Chunks and Turkey Tikka Breast Chunks
You will find no bread in this stir fry recipe, just a super healthy lunchtime meal that packs a lot of punch with half the calories.
Ingredients
Serves 3 – 4
1 packet of Bernard Matthews Turkey Roast Breast Chunks
1 packet of Bernard Matthews Turkey Tikka Breast Chunks
Handful of:
Broccoli
Cabbage
White Onion
Carrots
A little olive oil or sunflower oil for frying
Indian spices for seasoning
1 large wok
Method
Slice all the vegetables thinly
Add a little oil to the wok and fry the vegetables for 3 ½ minutes
Add the turkey and seasoning and fry for a further 1 minute
Cucumber Boats using Bernard Matthews Wafer Thin Turkey Ham and Chicken Breast Slices
Kids love these as they look just like boats! Super crunchy and equally as tasty, these cucumber boats provide that all important meat and vegetable lunchtime filling to keep you away from nasties at lunch.
Ingredients
Makes 1
1 packet of Bernard Matthews Wafer Thin Turkey Ham
1 packet of Bernard Matthews Chicken Breast Slices
1 Half Cucumber
1 Tablespoon Humus
2 x Gem Lettuce Leaves
2 x Skewers
Method
Cut a wedge into the cucumber and thinly layer some humus around the inside
Place 1 Bernard Matthews Chicken Breast Slice over 1 Bernard Matthews Wafer Thin Turkey Ham and roll them into a cylinder like shape
Place the roll into the wedge of the cucumber
Spear two gem lettuce leaves with skewers and place on top of the cucumber, piercing the roll
Layer the chicken breast slices and wafer thin ham on the plate to resemble the sea.
So, there you have it! Five different ways to enjoy super breadless lunches with double the health value and half the calories.
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Organix conducted a survey to find out how mums encouraged their children to adopt a positive attitude towards food. 76% of mums said that making mealtimes fun for their child was the most important factor and 75% rated offering their child the freedom to play and experiment with their food brought positive benefits in general. Organix have come up with some great finger food products for kids and asked Motherhood Diaries to create interesting ways in which to showcase these finger foods (and other healthy ingredients) in order to kids entertained whilst eating healthy. I had so much fun creating little ‘No Junk’ Lunchboxes for school kids with Organix in a previous project, so I was very excited to receive a new food challenge from them.
Finger foods are a fantastic way of providing a healthy and varied diet for your little one. From the baby’s first stage of weaning to catering towards a growing child’s lifestyle, it’s vitally important to allow kids to take the time to learn about the taste, texture, shape and colour of the food in front of them. Letting them play around encourages a positive response and a healthy attitude towards food, which may, ultimately, reduce problems with fussy eating later on in life.
93% of mums feel it’s important to let a baby play with and experiment with food.
“The introduction of finger foods can develop a little one’s sense of independence, and parents can encourage a positive attitude to food by making mealtimes fun for their child and allowing them to play with and experiment with their food.” Dr. Frankie Phillips, Nutrition Advisor to Organix.
Other benefits of self-feeding include developing hand-eye coordination, fine motor skills and improving dexterity.
93% of mums recognise that the first year of a baby’s life is about fun – playing with food and developing skills.
“… Babies learn through their senses in the first two years of life. So when you introduce a new food to your child, by giving them an opportunity to touch it squish it and rub it between their hands, you are allowing them to use all of the resources they have to learn about that food.” Dr Angharad Rudkin, Psychologist.
86% of mums feel it’s important for babies to handle and play with new foods before they taste it.
Feeling inspired and excited about the idea of exercising my creative juices, especially when it comes to food, I came up with ‘Nursery Rhymes Finger Food’ plates. I have 3 and 4-year-old boys, so my weaning days are over (for now). But, what better way to gain their interest in eating right than by using the art of rhyme!
Here are my creations:
Humpty Dumpty Finger Food Plate
“Humpty Dumpty sat on a wall,
Humpty Dumpty had a great fall,
All the kings’ horses and all the kings’ men,
Couldn’t put Humpty together again.”
How to make the Humpty Dumpy finger food plate
Ingredients
1 slice of Cucumber
Handful of Spinach
1 boiled egg
4 Organix Finger Foods Carrot Sticks
3 Organix Finger Foods Banana Baby Biscuits
1 Organix Finger Foods Tomato Slices
1 Organix Finger Foods Sweetcorn Rings
Method
For the wall
Use 2 Organix Finger Foods Banana Baby Biscuits for the wall, just under the legs.
Break a third biscuit in half and add to each end of the wall.
For the sun
1 Organix Finger Foods Sweetcorn Ring
For the birds
Slice small edges off the cucumber and angle them on the plate to resemble birds (more like a wide ‘V’ shape)
For Humpty Dumpty
Cut a hard-boiled egg in half, lengthways, and place on the plate with the outer part of the egg face up.
Use the rest of the sliced edges of cucumber for the arms and legs. Cut tiny pieces of what’s left of the cucumber edges for the eyes, nose and mouth.
Carefully break 1 Organix Finger Foods Tomato Slice in half and place on the head as a hat.
For the grass
Grab a handful of spinach and place under the biscuit wall, to resemble edges
Use 4 Organix Finger Foods Carrot Sticks, 2 on each end of the hedge, to resemble plants.
Benefits
You can get away with just allowing weaning babies at this stage to enjoy playing with their food and not eating everything on their plate, as their main source of food is still coming from milk. But, when they’re older, you would need to start making sure they ingest a healthy diet too.
Cucumbers
Cucumbers are easy to hold and contain mostly water, so they are perfect as introductory foods during the weaning process. Cucumbers also contain an anti-inflammatory flavonol called fisetin that plays an important role in brain health. Cucumbers can also reduce the risk of cancer, fight inflammation, manage stress and support the digestive system.
Eggs
Eggs are incredibly nutritious and contain Vitamins A, B2, B5, B6, B12, D, E, and K, as well as Folate, Phosphorus, Calcium, Zinc and Selenium.
Eggs are also very high in protein and provides kids with the building blocks they need for hormones, skin, tissues and other parts of the body.
Eggs are super versatile, so you can change them up for babies and make some scrambled eggs, as well as hard boiled, poached or fried eggs, to introduce some fun protein into their diet.
Organix Corn Puffs
Organix Corn Puffs, like the Sweetcorn Rings, are available in a range of four fun simple shapes to help little ones enjoy learning about food. They’re gently baked so while crispy, they melt in the mouth.
Organix Baby Biscuits
Are fun and easy to hold shape, as well as great for little fingers to get to grips with. Banana Baby Biscuits are made from wheat and have no added sugar, artificial flavours or sweeteners
Spinach
Crunchy and relatively tasteless, spinach is a great green herb that kids can really have fun with. Spinach is a good source of essential vitamins and minerals and protects the organs in the body.
You can introduce spinach into baby food from about 6 months, but it’s more fun to leave them raw and in their natural form, so babies can pick up the leaves and have a play first.
Incy Wincy Spider Finger Food Plate
“Incy Wincy spider climbed up the water spout,
Down came the rain and washed pour Incy out,
Out came the sunshine and dried up all the rain,
And Incy Wincy spider climbed up the spout again.”
How to make the Incy Wincy Spider Finger Food Plate
Ingredients
2 cauliflower florets
1 Organix Finger Foods Sweetcorn ring
2 Organix Finger Foods Carrot Sticks
Handful of pumpkin seeds
Handful of spinach
2 black olives
Method
Thinly slice the second olive to use as the legs of the spider
For the spider
Slice 1 black olive in half, lengthways, for the head and body
For the rain
Sprinkle sunflower seeds on the plate to resemble rain
For the clouds
Place 2 cauliflower florets on the top of the plate, next to each other, for the clouds.
For the sun
1 Organix Finger Foods Sweetcorn Ring
For the grass/field
Group handful of spinach together to resemble grass or field
For the spout
Place 2 Organix Finger Foods Carrot Sticks on top of each other for the spout.
Benefits
Cauliflower
Cauliflower is packed full of phytochemicals, which are said to prevent cancer. Just one cup of cauliflower has Vitamin A, C and calcium.
You should introduce cauliflower into your baby’s diet from around 8 – 10 months, as cauliflower can cause gas and may be a bit difficult for a very young baby to digest.
Pumpkin Seeds
Pumpkin seeds offer tons of health benefits for kids, from improved brain development to getting in some good sleep. Due to their size, it may not be a good idea to introduce seeds too early into a baby’s diet. But, as soon as they’re old enough, seeds in general can provide a much needed boost in vitamins and minerals in their daily intake.
Black Olives
Black olives are a product of the olive tree and offer an array of health and nutritional benefits. They promote general health and are good sources of iron and Vitamin E. They may be an acquired taste for some, but adding some olives to your child’s diet adds variety and a healthy attitude towards less well-known foods in general.
Hickory Dickory Dock Finger Food Plate
“Hickory Dickory Dock,
The mouse ran up the clock,
The clock struck one,
The mouse ran down,
Hickory Dickory Dock, Tick Tock!”
How to make Hickory Dickory Dock Finger Foods Plate
Ingredients
3 Organix Finger Foods Red Pepper Hearts
¼ slice of wholemeal/brown bread
1 Organix Finger Foods Tomato Slice
Half of 1 strawberry
1 blueberry chopped in half
2 small cubes of cheddar cheese
2 Organix Finger Foods Banana Baby Biscuits
½ of Organix Finger Foods Sweetcorn Rings
2 very thin slices of cucumber
Method
For the clock
Divide 1 slice of wholemeal bread into 4, lengthways, and use only 1 of those slices for the clock.
Slice off the crust at the top of the ¼ slice and round the edges
Use 1 Organix Finger Foods Tomato Slice to cut a hole at the top of the bread slice and place the Tomato Slice inside the hole to resemble the clock face.
For the birds
Place 3 Organix Finger Foods Red Pepper Hearts at the top of the plate to resemble birds
For the mouse
Slice 1 strawberry in half, lengthways, to resemble the mouse’s head and body
Slice a blueberry in half and place on the strawberry for the eyes
Thinly slice a cucumber and poke into the top of the mouse’s head for the whiskers.
Cut 1 Organix Finger Foods Sweetcorn Ring in half and place at the end of the strawberry for the mouse’s tail.
Cut two small blocks of cheddar cheese for the mouse’s food.
Place 2 Organix Finger Foods Banana Baby Biscuits under the mouse for the wall/floor.
Benefits
Wholemeal Bread
Bread is a great starter tool for babies just venturing out into the big wide world of food. It is important to note, however, that foods containing wheat, oats and gluten shouldn’t be offered to babies under six months to reduce the risk of allergies. But, from six months, bread can be a fantastic addition to the finger food diet. Wholemeal bread is high in fibre and aids digestion.
Strawberries
Strawberries are pretty, they taste delicious, and the added bonus is that they are part of the fruit family. Strawberries are high in Vitamin C and a good source of calcium, phosphorous and folate. Kids love them.
Blueberries
Another sweet fruit source, blueberries contain a huge amount of nutrients and are referred to as a ‘Super Food”. Blueberries are high in antioxidants and contain fibre, Vitamin A and C.
Cheddar Cheese
Cheese is a great source of calcium and protein, so they keep young teeth and bones strong. Little cubes of cheese can provide great dairy snacks as part of a healthy and varied diet.
Little Bo Peep Finger Food Plate
“Little Bo Peep has lost her sheep,
And can’t tell where to find them.
Leave them alone and they’ll come home,
Bringing their tails behind them.”
How to make Little Bo Peep Finger Foods Plate
Ingredients
3 Organix Finger Foods Sweetcorn Rings
2 Organix Finger Foods Banana Baby Biscuits
1 Organix Finger Foods Carrot Stick
2 Organix Finger Foods Red Pepper Hearts
Thin slices of cucumber
Handful of spinach
2 blueberries
2 Cauliflower florets
2 Organix Finger Foods Raspberry and Blueberry Rice Cakes
Method
For Little Bo Peep
Place two Organix Finger Foods Banana Baby Biscuits, with 1 end broken off, next to each other but slightly overlapping and angled outwards to resemble legs.
Break off 1 Organix Finger Foods Carrot Stick for the waist
Place 1 Organix Finger Foods Red Pepper Heart, with the pointy end of the heart broken off, above the carrot stick waist for the torso.
Place another red pepper heart on top of the body for the face.
Cut 2 eyes and 1 mouth from 1 of the blueberries.
Break 1 Organix Finger Foods Sweetcorn Ring in half. Break one of those halves in half again. Place one half on the head in an ‘n’ position and add the other 2 pieces on top for the hat.
Break 1 Organix Finger Foods Sweetcorn Ring in half. Place the left arm in a ‘C’ position and the right arm upwards in a ‘U’ shape.
Thinly slice the skin of a cucumber for Little Bo Peep’s staff.
For the field/grass
Lay out a handful of spinach at the bottom of the plate.
For the sun
Place 1 Organix Finger Foods Sweetcorn Ring on the top right hand corner of the plate for the sun.
For the sheep
Break off 1 Organix Finger Foods Raspberry and Blueberry Rice Cake into 1 large piece and 2 small pieces for the face and ears.
Cut a small part of 1 of the cauliflower florets and place on top of the head for the woolly hair.
Slice 3 small parts off a blueberry and place on the face for the eyes and mouth.
Add 1 cauliflower floret next to the face for the body.
Break 1 Organix Rice Cake into 4 small pieces and place 1 of those pieces next to the torso for the tail.
Thinly slice 4 edges of a cucumber and add to the torso as 4 legs.
Benefits
Organix Finger Foods Raspberry and Blueberry Rice Cakes
These wholegrain rice cakes taste great and are the perfect size for little fingers to hold. They are also gentle enough on delicate gums, so babies can really go to town on these chunky circles. They come in six different flavours and all that’s added is the juice from fruit or vegetables.
Other great finger foods out there
Bland pasta, different shapes and textures, including spaghetti
Freeze apple/pear slices for the weaners who are teething
Bell Pepper Sticks
Carrot Sticks
Sweet Potato / Potato mash left on the plate
Avocado, mashed or sliced
Sweetcorn to encourage motor skills
Celery, as they’re firm but high in water
Orange slices, but be sure to take the seeds out
Watermelon (with the seeds taken out)
If you can think of any more, please add your tips in the comments below.
For more advice on finger foods and recipes, you can visit www.organix.com.
You can find inspiration on different finger foods for growing children in the Organix Little Book of Weaning – sign up to download your free copy at www.organix.com/littlebookofweaning.
*Collaborative Feature with Organix*
Quorn – A healthy alternative to meat – plus recipes!
I attended a very tasty Quorn BBQ event back in August and learned so many interesting facts about Quorn’s health value and versatility in general. Like myself, other families are searching for healthy alternatives to meat because we’re fast becoming more educated on the negative impact meat has in our diet (as well as its delicious positives, of course). Meat is high in protein, iron, vitamins and minerals when eaten in moderation. But, a generous meat donation in your food intake does bring some downsides to your health in general. www.livestrong.com state that eliminating meat from your diet might actually help lower your risk of certain health conditions. Meat’s high fat and cholesterol content may increase your risk of high cholesterol and heart disease. So, Quorn was brought in as a suitably healthy alternative, mimicking a meat-like taste and texture, but taking none of its high fat and cholesterol content.
Quorn is made from a plant protein called Mycoprotein that replicates the texture and taste of meat. Mycoprotein is a healthy source of protein and dietary fibre, as well as being low in saturated fat. Protein also helps maintain normal bones and cholesterol levels.
I am a huge fan of those staple sausage roll snacks we Brits get at parties and so I was a little sceptical of replacing the normal beef/pork mince ingredient with Quorn mince. But, the result was simply delicious. In fact, I preferred the Quorn mince sausage rolls, as they felt healthier to eat, but tasted almost identical to the meat version. They are so easy to make when you pair them with Jus Roll pastry (link here for my post on the many versatile uses of Jus Rol puff pastry).
To make the Quorn sausage rolls you simply, mix garlic, salt, parsley, water, cooked onion and, of course, Quorn mince with a Knorr stock pot and egg to formulate the mix. Then roll out the puff pastry, filling little pockets with the Quorn mix. Pop them in the oven for 30 minutes and they come out looking like this!
My boys’ all-time favourite meal is anything with spaghetti – I can pretty much slip most “ugh!” vegetables into the spaghetti sauce and they will munch away happily. (Just a side note: I always tell them all the ingredients that are in the sauce, so they get to know the flavours and, hopefully, enjoy them later). I figured the best way to encourage the boys to try Quorn was to shape the mince into something they’d eat with spaghetti.
So, I decided to create Quorn meatballs!
They’re surprisingly simple to make, but you need to add a little more egg than usual to ensure the mix sticks together for the meatballs. The result is a very light version of the regular meatball and a tasty addition to spaghetti (along with a dash of red wine sauce. ;-))
Breville blend active recipes – 5 cold busting smoothies
Motherhood Diaries was gifted an awesome Breville Blend-Active Family Pack* to make some awesome blending recipes using the Breville blend active personal blender. It is a nifty little blender that comes with a Breville Innovative Smoothie Blenders recipe book and a selection of bottles you can blend your ingredients in and drink on the go. There are various different sizes of the Breville blend active personal blender smoothie maker to suit people, large and small, and the travel-sized blender is small enough to take with you anywhere.
Each of the blender bottles is made from Eastman Tritan copolyester which is a durable BPA-free, odour, taste and stain-resistant material used for manufacturing sports bottles. It is able to withstand extreme use and repeated dishwasher cleaning.
It’s super easy to use the Breville smoothie maker and create some awesome Breville juice recipes (you can find these Breville recipes below). Just connect the blade to any one of the supplied bottles, fill it with your smoothie ingredients and click it to blend. There is a ‘blend’ button on the front of the blender that, when pressed quickly, the blades burst through the ingredients, and when held down, the blade spins continuously.
I was very impressed that the blender also crushes ice, which meant I could add ice to my smoothies without the fear of them blunting the blades. I love how travel-sized the blender is and the bottles are literally fresh and ready to take away with you wherever you go.
How much does the Breville blend-active family pack cost and where can you buy it?
Pretty much the whole of my family, including my mum, dad and siblings!
Recipes:
So, armed with lots of fruit and veg and, of course, the Breville Blend-Active*, I set about creating five very healthy smoothies, which are perfect for on-the-go and the cold winter months!
5-a-day smoothie
Ingredients
200ml Milk
2 ice cubes
Handful of baby spinach
Large handful of raspberries
1 Apple
1 Kiwi
2 squirts of honey
1 peach
The result
A rich and full-flavoured smoothie, with a berry punch. It certainly felt like I was drinking a meal!
Citrus Smoothie
Ingredients
Juice of half a lemon
Squirt of honey
½ orange
1 kiwi
2 ice cubes
½ Avocado
The result
My favourite of the bunch. I love how the zingy lemon shines through, complemented beautifully by the sweetness of the kiwi and honey.
Cold Busting Smoothie
Ingredients
1 Kiwi
1 Apple
1 Carrot
1 Celery
½ orange
1 tsp grated ginger
½ lemon juice
Couple squirts of honey
Handful of pineapple
Handful of Cherries
Handful of spinach
Handful of blueberries
The result
It’s a great bug-busting, cold-fighting energy drink, which really spruced me up. Perfect after a gruelling workout or as a breakfast smoothie. Be careful not to overdo it on the ginger.
For a bit of protein, you can either make this a chia seed smoothie and add chia seeds or add a dollop of peanut butter which lowers the GI index of the smoothie too.
Green Smoothie
Ingredients
1 Apple
1 Celery Stick
3 inches of cucumber
8 ice cubes
Handful spinach
½ Avocado
Honey to taste
The result
A nice, light and sweet smoothie that feels healthy and is easy on the stomach.
Fruit Milkshake
Ingredients
1 Banana
200ml Natural Yoghurt
20 Blueberries
10 Blackberries
10 Raspberries
½ Mango
The result
Very fresh and sweet. Bananas are just the perfect sweet little alternative to sugar. Make this a smoothie bowl and add some extra nuts and seeds too for that protein and fibre boost as well.
Free Infographic!
I have created an infographic of the smoothie recipes for you to print out and stick to your fridge or pin to your Pinterest board, so you are filled with nutritious goodness every day of the week. Enjoy!
What’s not to like? Let me list the benefits out for you:
You get one travel-sized and very nifty blender with a blade sharp enough to crush ice.
You can collect and fit tons of food ingredients into the 600ml bottle (just check out my ‘Cold Busting Smoothie’ ingredient list and the other Breville juicer recipes!) and the smoothie comes out (excuse the pun) smooth. Add some water for a more liquid-textured smoothie.
What to watch out for:
My belly was full of fruit and veg after the juicer smoothie recipes creation afternoon and I ended up becoming quite bloated and uncomfortable. Perhaps, one smoothie (or two) a day is enough when you can fit as many ingredients into these bottles as I could. Get into the habit of cooking some of the fruits like apple so it’s easier on the stomach.
Other points to note:
The Blend-Active Family Pack* comes with four bottles and can be used to crush ice too. (I know, I’ve already said that).
Also, the instruction manual lists some awesome smoothie recipes of its own (pages 9 to 10), so it’s worth checking those out, along with the tips on how to create great smoothies generally.
How much nutritional value from fruits and vegetables is lost by juicing?
Other questions asked were:
When you blend all your fruits with a blender and drink it what effect does this have on the glycaemic index and why should we care?
Is it better to blend a smoothie than eat whole fruits and vegetables?
Are smoothies and juices just as good as eating whole fruits and vegetables?
Does it really matter if you blend your vegetables?
Does blending vegetables and fruit destroys the fibre. It seems there is no definite and certain reliable answer to this question online?
Will blending vegetables ruin its nutritional value?
If I steam my vegetables and then blend them and drink it will I be getting more nutrition?
Is eating vegetables in the form of a smoothie the same as eating them whole? Do you get the same nutritional value?
Do smoothie blenders kill the nutrients of fruits and vegetables?
Does blending fruit add calories?
Does blending reduce the nutritional content of fruits and vegetables?
Does the caloric value of food change if the food is liquefied or blended?
Does blending increase sugar content of fruit?
Do we absorb nutrients from fruits and vegetables?
When juicing fruits and vegetables some of the healthy fibre is lost. That’s because juicers separate the juice from the pulp and skins (which contain the fibre). As a result, juices can spike your blood sugar in a more dramatic way than if you ate the actual fruit or vegetable. What’s more, you lose some polyphenols and antioxidants which are found in citrus fruits and skins of fruits and vegetables.
When you choose to juice, don’t delay. Drink it straight away so as not to lose the enzyme and antioxidant activity which depreciates over time.
To minimise fibre loss, just add pulp back into the juice.
Does lettuce contain more nutritional value than most fruits and vegetables per kg?
Lettuce is low in fibre but high in minerals like calcium, phosphorous, magnesium and potassium. Romaine lettuce is also high in vitamins C and K, folate and beta carotene which converts into vitamin A in the body. It’s also low in sodium so it’s very nutritional.
Is it true that modern-day industrially grown fruits and vegetables have almost no vitamins, minerals and antioxidants and are therefore unhealthy?
It depends on where the fruit and veg are grown. A landmark 2004 University of Texas study compared what’s now on store shelves to vegetables from 1950 and they saw a decline of 5% to 40% in certain nutrients among 43 types of produce.
Much of what we eat today has lower nutrient levels than when our parents and grandparents were growing up. This is down to mass industrialisation of fruit and veg and much less time devoted to farmland where farmers nurture the crop and provide it with the best love and care through soil, fertiliser and seeds.
Where you can, try to buy organic and stay away from mass-produced fruit and veg which could contain lots of hidden chemicals. Some fruits and veg are waxed so always opt for the unwaxed variety.
How do you use the Breville active blender?
Other questions asked were:
How does Breville blend active work?
See above for how to work the Breville blend active blender.
Is Breville blend active dishwasher safe?
Other questions asked were:
How to clean Breville blend active?
You can add the Breville blender and juicer’s blades, bottles and food processor bowl to the dishwasher for safe cleaning.
Can Breville blend active blend ice?
Other questions asked were:
Does Breville blend active crush ice?
Your Breville active blender can crush ice, but to protect the blades from possible damage, always add a small amount of liquid to the ice before processing.
What bottles are compatible with the Breville blend active?
The Breville blend active bottle 600ml (spare bottle with green lid) fits any Breville blend active blender. Just use the items in the same way you would use the bottles that the Breville Blend Active provides you with.
How long do Breville blenders last?
A Breville personal blender comes with at least a one-year limited warranty if you need to return damaged items, but with proper care your Breville bottle blender should last for at least a decade.
Rating:
5 out of 5 – The Breville blend active blender and blend active bottle are cheap, high quality and super fun to use. I would definitely recommend the Breville Blend-Active Family Pack* to families who want to live healthier and create fun Breville all in one recipes. The pack also comes with more than enough bottles for the whole family to enjoy, so you can count on this blender to be useful for everyone.
Plus the Breville active blend is a quality small kitchen appliance so it doesn’t take up much space at all, even with the Breville blender bottle. We have been using the Breville blender and juicer to make some delicious Breville Blend Active Milkshake recipes and Breville Blend Active protein recipes too, as well as Breville Blender recipes for weight loss. I also want to invest in a juicer cookbook so watch this space..
To find more Breville Juice recipes download the Breville juicer recipe book which is included within the manual here: Breville Blend Active Recipe Book PDF.
*As an Amazon Associate I earn from qualifying purchases
4.5/5 – 0.5 is lost on the fact that the pieces can be removed quite easily, so when transporting a group of jigsaw pieces to the final puzzle, sometimes they are broken up before they get there, which is quite frustrating. Apart from that, we all thoroughly recommend Ravensburger for all your jigsaw puzzle needs. There is so much to choose from, it was be nigh on impossible to find something you didn’t like on the website. They make for perfect Christmas gifts too!
