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Whole Grain Pasta Nutrients

How to feed a family of four for just £20 a week

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Preparing delicious meals for a family of four doesn’t have to be expensive. You can prepare meals using simple recipes and shop smart to still have healthy meals on a budget.

It is now so easy to achieve better health through diet by preparing simple, healthy meals and still save money on your weekly supermarket bills.

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Suzie Sawyer, Clinical Nutritionist at Feel Alive Uk

Feel Alive UK’s clinical nutritionist Suzie Sawyer makes a range of evidence-based nutrients – Alive! with 26 Fruits and Veggies says, “It’s always best to plan meals for the week ahead, whether you’re on a budget, cooking for a hungry family, or just fond of yourself.

“However, it is essential if you are feeding a family of four on a budget of £ 20 a week – that’s only £ 2.85 a day! Even if it requires a little more planning, it can definitely be achieved. “

Here, clinical nutritionist Suzie shares her top tips for feeding a family of four for just £ 20 a week – and they’re recipes the whole family can enjoy too …

LOOK FOR “UGLY” FRUIT AND VEGETABLES

Many supermarkets are now offering a quirky fruit and vegetable box at a discount

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Many supermarkets are now offering a quirky fruit and vegetable box at a discountPhoto credit: Getty

Suzie says Morrisons is a great place to start.

She says: “The Morrisons supermarket chain in particular has brought a number of ugly fruits and vegetables and ‘wonky’ fruits to the market.

“We all expect perfect copies in the supermarket, so the less attractive ones stay on the shelf.

“However, they are still full of essential nutrients and are significantly cheaper in price.”

BUY SUPERMARKET BUDGET BRANDS

Often, supermarket own-brand products are cheaper products

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Often, supermarket own-brand products are cheaper productsPhoto credit: PA: Press Association

One simple but effective way to support a family of four on a budget, advises Suzie, is to buy your own cheap brands from supermarkets.

She says, “Buy cheap supermarket brands – they generally contain the same nutrients, although they may not taste quite as good.

“However, this can often be due to more sugar, salt or artificial flavors, so that they are even healthier in the end!”

BATCH COOKING

Cooking in large quantities saves time and prevents food from spoiling

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Cooking in large quantities saves time and prevents food from spoilingImage Credit: Reddit

Nutritionist Susie says shoppers should cook in bulk when trying to feed a family of four on a budget.

“Big boiling is a great way to save money,” explains Suzie.

“For example, a lentil and spaghetti bolognaise can be cooked and frozen in batches. Many dishes, especially curries, taste even better after freezing. “

SHOP SMART

It's always a good idea to look for offers

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It’s always a good idea to look for offersImage Credit: Getty – Contributor

Suzie says there can be big price differences in different supermarkets – but Morrisons is famous for its low prices.

She says, “There can be big price differences between the big chains, so the prices match.

“You should also keep in mind that small mom and pop shops are always much more expensive.

“And there will always be a price advantage when you buy large quantities in large quantities.”

BUY DRIED VERSIONS THAN TIN PLATED

Dried lentils and beans are just as easy to cook and cheaper

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Dried lentils and beans are just as easy to cook and cheaperPhoto credit: Getty

Feel Alive UK nutritionist says buying dried versions of items like beans and lentils – rather than canned – is a great family staple that’s within a £ 20 budget.

Plus – Morrisons has a wide range in all of their stores.

Says Suzie, “Buy dried versions instead of canned – I’m talking about beans and lentils, which are great sources of protein.

“Buy them in bulk and soak them according to the directions on the package before use. In addition, you generally do not eat salt or sugar that is added to canned goods. “

EAT SEASONAL

Eating fruits and vegetables in season can cut costs

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Eating fruits and vegetables in season can cut costsImage Credit: Getty – Contributor

Local produce and farmers markets tend to be cheaper because they didn’t travel halfway around the world to get on your plate, explains Suzie.

“They’re also sure to contain more nutrients,” she says.

Suzie says many people acquired quotas during the lockdown, partly as a recreational hobby, but also because many became more aware of the importance of protecting the health of themselves and family.

BUY A LOT OF FRUIT AND VEGETABLES

Don't buy more than you need

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Don’t buy more than you needPhoto credit: Getty

Suzie also recommends shoppers feed a family of four on loose fruits and vegetables for £ 20 a week.

She says, “It’s a good idea to check the price per kilogram of groceries so you can buy the cheapest, but these are generally lower for loose fruits and vegetables than packaged ones.

“In addition, you don’t have to buy any fruit and vegetables chopped (they have definitely lost nutrients), grated cheese or other ready-made products.”

The clinical nutritionist added that getting all of the nutrients the body needs on a daily basis (considering there are 45) is not easy, especially on a tight budget.

Vitamins are a great way to make sure everyone is getting the nutrients they need

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Vitamins are a great way to make sure everyone is getting the nutrients they needPhoto credit: Getty

She explained that this is even more important when considering the nutritional needs of adolescent children and adolescents, particularly when it comes to their needs for calcium, iron, iodine, and folate. all of the nutrients we know are deficient in the UK population.

She says: “The living! Multivitamin and Mineral Once Daily Tablet (with products tailored for men, women, children and the over 50s) costs £ 1.86 per week and is like a very affordable insurance policy that ensures the body is not lacking any vital nutrients .

“The entire range contains a unique mix of 26 types of fruit and vegetables to further enhance the diet.”

Suzie also shared her top recommendations for budget-friendly staples for the home pantry.

Staple food for the pantry – what’s on the menu that day?

BREAKFAST

Banana pancakes are a healthier alternative to regular ones

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Banana pancakes are a healthier alternative to regular onesPhoto credit: Getty

Eggs are one of the best sources of protein because they contain all nine essential amino acids

are great for the whole family, says Suzie.

The important thing is that they cost less than 15p each and are a great way to start your day.

Also, blueberries, available at any Morrisons, are a great source of Vitamin C, protecting the whole family’s immunity.

Some delicious banana and oat pancake recipes only cost around 0.50 per serving, so they make a great budget-friendly breakfast recipe.

HAVING LUNCH

Preparing meals in advance gives you more time in the day

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Preparing meals in advance gives you more time in the dayPhoto credit: Getty

For a great family weekend meal, make crispy cod fingers with wedges, suggests Suzie.

She says, “Most kids love fish fingers, but it’s much cheaper to buy and make your own whitefish.

“If you buy cheaper white fish (which is available at Morrisons) like pollock, the cost will be even lower.”

This costs about 0.60 pence per serving.

DINNER

Pasta is a great inexpensive food that keeps us full

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Pasta is a great inexpensive food that keeps us fullImage Credit: Getty – Contributor

The nutritionist says pasta is great for feeding and filling the whole family, and it’s also super cheap if you’re shopping on a budget.

She recommended a number of pasta recipes – including tuna and broccoli pasta bake and rainbow pasta – both of which can be made with ingredients from Morrisons.

Tuna broccoli pasta casserole

Says Suzie, “Tuna broccoli noodles not only give the family some energy, but tuna is a great source of low fat protein.

“Broccoli is also a certain superfood that provides a lot of nutrients. That’s about 0.40 pence per serving. “

Rainbow noodles

While Suzie’s suggested recipe for rainbow pasta is full of antioxidant tomatoes, onions, garlic, cabbage, herbs, and carrots.

The parmesan cheese also contains extra protein.

Says Suzie, “This meal is a winner in every way at just 0.25p per serving.

“When it comes to nutrients, the more colors of the rainbow eaten, the greater the number of nutrients.

“This dish can be served to a family for dinner and won’t disappoint!”

Carrot biryani

Making your favorite dishes vegetarian can save you money

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Making your favorite dishes vegetarian can save you moneyPhoto credit: Getty

Another rainbow meal that uses basmati rice instead of brown rice is a simple carrot and biryani dish.

One that Suzie recommends includes onions, green chillies, garlic, garam marsala, turmeric, carrots, frozen peas, cilantro, yogurt, and toasted cashews – and it makes less than 0.73 pence per serving.

She says, “While whole grain brown rice is super healthy and very inexpensive, brown basmati has a lower glycemic index.

“That means it will provide more lasting energy for the whole family. It also contains additional vegetable protein from cashew nuts. “

These recipe ideas are all living proof that surviving on a budget and feeding a family of four doesn’t compromise your health!

Plus, frugal moms share their top tips for saving money while shopping.

Meanwhile, Mom shares how she feeds her family for just 4 pounds a day.

And we share how you can save £ 500 before the summer holidays start.

Mom lets the 17 month old son cook his own food to teach him independence and he even has his own replica kitchen to cook it up

FABULOUS BINGO: MEMBERS NOW FOR £ 1,000 FREE BINGO EVERY DAY

Whole Grain Pasta Nutrients

Expert’s nutrition tips for runners

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Running is a very popular sport, thanks to its simplicity and many health and fitness benefits. It’s versatile and inexpensive, requires very little equipment, and it’s an excellent way to strengthen your cardiovascular health.

Nutrition plays an important part in optimum running performance. pexels

With the competitive nature of the sport, runners continuously challenge themselves and each other to improve. In addition to training, proper fuel for the body is vital for peak sports performance.

Noted medical and nutrition specialist Dr. Korakod Panich provided the five best nutrients for optimal running performance.

Nutrition is important for runners because it plays a vital role in overall health and can also support performance. A balanced diet for healthy runners should include these five key nutrients:

1. Carbohydrates
Carbohydrates—which can be found in food such as fruits, dairy products, and starches such as rice, bread, and pasta—are the most important source of energy for the body.

For runners, a small meal, taken an hour before running, consisting of carbohydrates and a bit of protein can provide the energy needed to run effectively. A smoothie made with milk and fruit, or some yogurt topped with berries, provides the nutrients needed and is easily digested before a workout.

Consuming the right amount of carbohydrates before exercising can help you maximize your workout.

2. Protein
Protein—found in meat, milk, eggs, and soy—helps repair and rebuild tissues and muscles that could be affected during physical activities. With the proper amount of protein and adequate sleep, muscles repair, rebuild, and become stronger.

Soy is a good protein source as it is one of the few complete plant-based proteins containing all of the nine essential amino acids that the body cannot produce on its own. Runners should consume a combination of carbs and protein 30 to 45 minutes after exercising.

Carb to protein ratio should be 2-3:1, with 20 grams of high-quality protein after a workout and between 40 and 60 grams of carbohydrate. A sandwich on whole-grain bread with a piece of fruit or a high-protein recovery shake would fill the bill.

3.Fat
Fat serves as an essential energy source. It is often used as fuel, particularly during moderate-intensity exercise that lasts for an extended period, such as a moderate jog lasting at least 30 minutes or so. The body will utilize more fat than carbohydrate for fuel in an attempt to conserve carbohydrate that is stored in the liver and muscles.

Choose beneficial fats—such as those found in olive oil, avocado, and nuts—and avoid saturated fats¬¬that can raise the risk of heart disease. This means staying away from fatty red meats, and ultra-processed foods, such as fast food or bakery items.

4. Vitamins and minerals
There are different kinds of vitamins and minerals that help maintain the balance in body system functions; fruits and vegetables are the best sources to obtain them. During exercise, the body excretes waste in the form of sweat, which also removes important minerals from the body. If you opt to exercise for more than one hour, energy and mineral drinks are highly recommended to replace lost fluids and minerals.

5.Water
The human body is made up of 70 percent water, which is why staying hydrated is crucial. Water helps deliver nutrients to the cells and plays a significant role in eliminating waste. Runners need to maintain body water balance before, during, and after workouts because water provides nourishment that the body needs for almost every single function. It also helps limit changes in body temperature.

Make sure not to lose more than two percent of your body weight in fluids during exercise, as it can reduce your strength and affect performance. If you exercise regularly, check your weight before and after a workout to keep track of water loss and be sure to replace those losses. For every pound of weight lost during exercise, replace with 2-3 cups of fluid (or 1 liter of fluid for every kilogram lost during exercise).

Nutrition and running style

Aside from understanding the importance of nutrients, it is also essential for new runners to learn the proper way to run. Running not just makes our bodies stronger; it also helps burn calories and fat, depending on the goal.

If you have little time and would like to burn calories and fat, you can do interval training, which alternates short work intervals (80-90 percent of maximum heart rate for 30-60 seconds) with rest periods (50 percent of maximum heart rate for 1-2 minutes). This helps improve circulation and enable the heart to pump blood and make it healthier while strengthening the muscles.

If your main aim is to burn fat, and you have some time, you can run slowly to raise your heart rate to 40-60 percent of your maximum, for at least 45-60 minutes.

Korakod Panich is a member of the Herbalife Nutrition Advisory Board.

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Whole Grain Pasta Nutrients

Weekly Spotlight: Make the Perfect Spring Vegan Pasta Salad!

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Pasta salad is a wonderful spring meal, plus it’s a wonderful plant-based meal that can easily be veganized! It’s a meal that you can add any veggie that you want to, making it super versatile for this time of year. When spring produces like arugula, garlic and some herbs are hitting their peak season, you might have extra veggies on hand or are looking for a way to clear out some veggies from your fridge. Pasta salad is also easy to whip up, and you can either do a simple dressing or a more involved creamy dressing to top it.

Depending on your time and how you want to enjoy your pasta salad, this guide splits pasta salad recipes depending on their sauce base. The simple oil and garlic type dressings are lighter in flavor, allowing whatever you hand (veggies or herbs) to stand out in your final pasta salad. However, if you’re looking for a creamier and more hands-on homemade dressing, we’ve got you covered too! These are topped with a dressing that uses a base of tahini, tofu, or even hemp seeds to create a delicious creamy dressing. The last group focuses on taking a traditional pasta salad adding a twist, like a clever flavor or mixing up the base grain!

We also highly recommend downloading the Food Monster app — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious, high-protein, whole-food vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing delicious pasta salad recipes that are fully vegan and plant-based!

Pasta Salads that Use a Mayo, Sour Cream, or Simple Oil Dressing:

Vegan Spring Pea and Arugula Pasta Salad

Source: Spring Pea and Arugula Pasta Salad

These quick pasta salads are great to throw together for the week! Their light dressing makes it excellent to eat on its own to get a variety of simple flavors and enjoy the fresher crunch of the veggies in these dishes.

Pasta Salads that Use a Tofu, Tahini, Homemade, or Cashew Based Dressing

Vegan Easy Vegetable Pasta Salad

Source: Easy Vegetable Pasta Salad

These creamy pasta salads are excellent to enjoy on their own, or if you’re looking to add even more veggies, you could enjoy these over a base of greens for an extra crunch of texture! There are so many ways to make a creamy pasta salad with vegan ingredients; you could use cashews, tofu, tahini, or even hemp hearts to get a creamy sauce.

Pasta Salads that Are a Twist on a Classic Dish:

Vegan Greek Pasta Salad with Tofu Feta

Source: Greek Pasta Salad with Tofu Feta

Cacio e Pepe as a pasta salad? Using orzo instead of pasta? There are so many ways to change up the flavors and inspiration you use for your pasta salads. If you’re looking for a way to enjoy a new way of eating pasta salad, this is your list right here!

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Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, good health other more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster app which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental other health benefits of a plant based diet.

Here are some resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

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Whole Grain Pasta Nutrients

Food Therapist Debunks Myths About Veganism

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Veganism is a lifestyle that is based on the ideology that humans should not exploit animals or the environment for their needs. Vegans refrain from utilizing any kind of animal products for food, clothing, or work, among other things, and they do not differentiate between any species as they consider all animals equal. Simply put, veganism is the practice of avoiding the use of any animal products—particularly in our diet—including meat, eggs, and dairy products.

Myths about veganism

Additionally, there are countless myths, misconceptions, and assumptions about being vegan from all corners. We got Nidhi Nahata—Founder, Justbe Resto Cafe, Bangalore, and food therapist—to debunk a few common floating speculations.

1. Milk has a lot of calcium

Credit: iStock

There is an existing misconception that only cow milk contains calcium. So, what is the optimal source of calcium? Like plenty of other nutrients, calcium is readily available in a variety of plant-based foods that are better absorbed by the body than dairy. Think broccoli, cabbage, kale, almonds, chia, beans, pulses, leafy vegetables, and more. Therefore, even if you are not vegan, having a wide range of calcium sources in your diet can be a healthier option.

2. Animal protein is more important than plant protein

7 myths about veganism
Credit: iStock

Incidentally, the animals that are consumed for so-called protein are fed on a plant based diet, which basically means that we are consuming the same and/or processed protein through dead tissues or extracted produce from an animal. For those on the lookout for plant-based protein sources, there are plenty of options like soya, lentils, pulses, broccoli, seaweed, peas, spinach, beans, brown rice, whole wheat bread and pasta, quinoa, peanuts, cashews, almonds , pistachios, walnuts, oats, and seitan tofu.

3. Vegans have B12 deficiency

Vegans, vegetarians, or non-vegetarians—all could have deficiency because of vitamin B12, which is a bacteria found in nature. The sources of vitamin B12 are commonly questioned in reference to being vegan, since the most common source is assumed to be animals and animal products. But the reality is that vegans can achieve the intake needed through reliable sources, such as supplements or fortified foods.

7 myths about veganism
Credit: iStock

Vitamin B12 is produced by certain microorganisms and is processed while consuming cobalt from a plant base. However, our modern day agriculture prevents these nutrients to be transferred into our bodies through either sources-–animals or plants. Therefore, vegans, vegetarians, or non-vegetarians need to normally be given cobalt or B12 supplements to attain suitable levels regardless of their dietary preference.

4. Vegan lifestyle is very expensive

food item
Credit: iStock

The limited accessibility to vegan food and alternatives is one of the biggest restrictive misconnects prevalent in our society. The reality is that, similar to any diet, plant-based eating is only expensive if there are a lot of quick-to-eat processed foods, readymade meal preps, and products from vegan-specific brands. There are plenty of vegan foods and ingredients that are affordable in India, especially if the diet is centered around cheaper foods like fruits, vegetables, grains, lentils, beans, and several others. Good planning can make vegan diet more affordable than the ones that include animal products.

5. Pregnant women need milk and dairy

7 myths about veganism
Credit: iStock

“You cannot be vegan when pregnant” is a common misconception for soon-to-be vegan parents. The basic fact is that pregnancy is a challenge for the body, no matter what diet you are on and usually requires additional nutrients. It is advised to be closer to iron and vitamin B12, which can be attained on a vegan diet as well. The tradition of milk being one of the most integral components of our diet has been prevalent for decades. We need to be mindful and bring logical reasoning in choosing food for soon-to-be parents as well as children.

6. Soy increases the chances of breast cancer

  7 myths about veganism
Credit: iStock

There is no convincing evidence that eating soy-based food increases the risk of breast cancer in humans. This misunderstanding, however, might arise from earlier studies conducted on rodents. Scientists of this study showed that when these animals received large amounts of soy-compounds called flavones, they showed likelihood to develop breast cancer.

7 myths about veganism
Credit: iStock

A study published by the International Journal of Epidemiology, in February 2020, searched associations between soy intake and breast cancer risk by following 52,795 cancer-free women in the US for an average of 7.9 years. In the results, they found no substantial association between soy intake and breast cancer, but they did identify a link between dairy (milk) and breast cancer.

Soy as an ingredient is loaded with fiber and is a good source of protein, omega 3, and antioxidants. Research also suggests that soy has a good amount of protein which is well absorbed by the body, and the best way to consume it is in bean form, tofu, tempeh, and other such forms.

7. Veganism is a cult

7 myths about veganism
Credit: iStock

Being compassionate and conscious can never be a cult. Veganism is a lifestyle that utilizes an ideology to bring people closer to their instincts. This means bringing us closer to eating what nature has designed and grown for us, rather than exploiting animals and other sentient beings.

Lead Image Credit: Alia Bhatt and Yami Gautam Dhar, Instagram

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