Low-Calorie Recipes

Mother and daughter team, Monica and Lee Cudjoe founded Tan Rosie Foods in 2010 and create Caribbean concoctions inspired by family recipes from Carriacou in Grenada. Here they share their top tips for cooking healthy and authentic Caribbean cuisine at home... Top 10 tips for healthy Caribbean cooking [toc heading_levels="3,4,5"] 1. Fire up the barbecue Barbecuing is a very popular cooking method in the Caribbean and is a healthy alternative to frying as you omit most of the oil. Coat your lean meat, skinless chicken or pork in a jerk seasoning or a Caribbean rub for great flavour and barbecue to perfection. Wet weather keeping you indoors? Roast or grill for a similarly healthier result. 2. Make the most of meat with a marinade We love to marinade our food in the Caribbean to make sure it's bursting with flavour. A good tasty marinade will give your food plenty of depth, avoiding the need for added fats like cream and butter for a good taste. For a Caribbean influenced...

Good health starts with Good Food We make our healthy recipes as nutritious as they are delicious. Here we explain our approach to healthy eating, and how we label our recipes Our philosophy We believe that a varied, balanced diet featuring whole, unprocessed foods is the key to good health. Everyone’s needs are different, so we provide the information and recipes to help you create healthy habits. Our experts stay up to date on new research and emerging trends to bring you the latest and most relevant health advice. Our recipes are labelled healthy if they meet all of the following criteria per serving: Saturated fat : No more than 5g Sugar : No more than 15g Salt : No more than 1.5g Our healthy recipes are also checked to ensure they have low-to-medium levels of fat, saturated fat, sugar and salt per 100g. If the recipe was a packaged product, it would carry a green or amber colour coding. Please note: Ingredients listed as serving suggestions are not included in the nutrition...

Vital vitamins Don't turn to a pot of pills for a health boost - nutritionist Jo Lewin divulges what different vitamins do and how to get all you need naturally. Vitamin A Vitamin A is essential for growth and cell development, vision and immune function, plump, youthful skin and hair. It protects against infections and is a powerful antioxidant, so helps prevent disease. How can I get it? One 180g baked sweet potato would provide you with your Nutrient Reference Value (NRV). Other good sources include, animal products such as liver, oily fish, eggs, milk, cheese, butter, broccoli, dark green leafy vegetables, sweet red peppers, pumpkins, mangoes, cantaloupe melons and apricots.   Vitamin D Known as the sunshine vitamin, vitamin D is essential for healthy bones and is thought to possibly slow the progression of osteoporosis. It is also believed to strengthen the immune system and help prevent some cancers. It helps muscle function and works with vitamins A and C in the immune...

How to prevent a cold Discover top tips to support your immune system and keep colds at bay, from the best foods to eat to top up vitamin levels to how much exercise you need. If you're determined to stay cold and flu free, there are some simple steps you can take that might help you dodge those bugs. Supporting your immunity isn't just about taking extra vitamin C. It certainly pays to eat lots of fruit and vegetables that are packed with protective nutrients, but there are other foods you can eat and further actions you can take to give yourself the best chance of feeling fit and healthy, especially over the winter months when flu season hits. Bolster your natural defences with our practical and tasty suggestions. 1. Eat lots of brightly coloured fruit and vegetables Vegetables such as sweet potatoes, butternut squash and beetroot are rich in beta-carotene which our bodies convert to vitamin A. We need vitamin A to keep the mucosal linings in our nose and lungs...

What does organic mean? Is it worth buying organic? Make up your own mind with our no-nonsense guide... What does ‘organic’ actually mean and what’s the difference between organic and non-organic fruit, vegetables and animal products?   Organic – a definition  The Department for Agriculture and Rural Affairs (DEFRA) states that: ‘Organic food is the product of a farming system which avoids the use of man-made fertilisers, pesticides; growth regulators and livestock feed additives. Irradiation and the use of genetically modified organisms (GMOs) or products produced from or by GMOs are generally prohibited by organic legislation.  Organic agriculture is a systems approach to production that is working towards environmentally, socially and economically sustainable production. Instead, the agricultural systems rely on crop rotation, animal and plant manures, some hand weeding and biological pest control’. **Taken from DEFRA - Crown Copy...

Simply super Want to pack yourself full of the good stuff? Discover our favourite super foods as well as ideas for adding them to your everyday diet... From Atkins to alcohol free, it seems that every day brings with it yet another fad diet or detox program. With each one promising even greater results than its predecessor, the business of healthy living is highly competitive. There is however one eureka moment that has endured the test of time and united the opinions of nutritionists across the board: the discovery of super foods. These little gems are nutritionally dense, containing very high levels of vitamins and minerals, some of which our bodies crave, but can't produce independently.   Unfortunately, these miracle foods often come with enormous price tags and can be very impractical when it comes to cooking (you try incorporating an umeboshi plum or daikon radish into breakfast). Well, once again science has done all the hard work for us and revealed that many ord...

A fat lot of good fat Sort the good fat from the bad with our expert guide to eating a healthy, balanced diet... High-fat diets are often linked with major health problems including obesity and heart disease.  However, we all need some fat in our diet to stay healthy. Fat is a good energy source and vital for the body to absorb vitamins A, D, E and K. The confusing part is that not all fats were created equally - some are better for us than others. What's more, although high in calories, there is evidence that you could burn fat more quickly by changing the type you eat. So how can we get the balance right?   Choose... Monounsaturated oils - olive oil rather than sunflower oil for instance.   The right balance of 'omegas'. Linoleic acid (omega-6) and linolenic acid (omega-3) are types of polyunsaturated 'essential fatty acids' or EFAs. Foods containing omega-3 EFAs - vital for a healthy heart and good lung function, and found in oily fish, flaxs...