Tag Archives: Meat

Bolognese & Sweet Potato Noodles

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500g ground red meat (grass-fed preferably)

1 onion

2 cloves garlic

4 mushrooms

4 cherry or plum tomatoes or 1 medium tomato

2 cups tomato sauce / passata

3/4 cups hot water

2 large sweet potato or 3 medium

Spices: olive oil, 2 bay leaves, 1/4 tsp basil, salt & pepper


  1. Season meat with salt & pepper and start browning on a medium – low heat, covered, for about 2-3 minutes while you chop onion finely. Move the meat to one side and tip pan, letting the fat from the meat drain to one side. Add the onion to this natural fat and fry with lid on while you chop the garlic. Add the finely chopped garlic to the onions and fry for 2 minutes
  2. Quarter tomatoes and add to the onion and garlic. Fry for 2-3 minutes while you clean and chop the mushrooms. I usually slice the mushrooms 4-5 times horizontally and vertically
  3. Mix onions, garlic and tomatoes and mushrooms into the meat. Let itcook for 3-5 minutes while you prepare your sweet potato noodles using a spiralizer or julienne peeler (see below)
  4. Add the leftover core of the sweet potato (cut into cubes first) to the meat, as well as your spices: 1/4 tsp basil, 2 bay leaves, salt & pepper, tomato sauce and hot water. Cover, bring to a boil
  5. Once the sauce has boiled, reduce to a simmer, keep covered and cook for 15-20 minutes, stirring occasionally
  6. In a separate frying pan, warm up 1 tbsp of olive oil. Add sweet potato noodles and cook on medium-low heat for 4-5 minutes, stirring once or twice each minute. You want the noodles to keep somewhat of a crunchy texture to them so they don’t wilt under the sauce.
  7. Add sauce to the sweet potato noodles
  8. Voila!

Sweet Potato Noodles

  1. Peel the sweet potato
  2. Using a spiralizer or julienne peeler start making your noodles. I use a julienne peeler because it works just as well as a spiralizer and I don’t have space in my kitchen for another large appliance. It’s very simple. Hold the potato and using the julienne peeler, firmly start to peel the potato. I usually do 4-5 peels before turning to start on the other side of the potato. Continue to do this until you’re left with about a 1/2″ core of the potato. (This core will be cubed and added to the sauce for natural sweetness)
  3. Salt noodles and continue with step 6 in Method


I’ve never been a fan of boiling noodles. They take ages, and I end up obsessively watching the pasta cook for the last 5 minutes, constantly testing it to make sure it’s done. Sweet potato noodles solves that problem! Not only do these ‘noodles’ increase the nutritional value of the meal, but they take about 4 minutes to cook. Super simple!

As a mother and a nutritionist, I choose to restrict many grains and refined flours. I do this as a lifestyle choice for myself and also as a guideline for weaning and toddler nutrition, especially 0-2 years. Don’t get me wrong, I love a sandwich, and one of my best food experiences from my holiday in Italy was the large bowl of four cheese pasta that got devoured with a bottle of wine.

I consider grains such as pasta and bread a treat, like ice cream, rather than a staple. Both are a carbohydrate, and carbohydrates along with protein and fat are categorized as macronutrients. A balanced macronutrient intake is essential for optimal health. As a starchy carbohydrate replacement, I prefer root vegetables like sweet potatoes and squash. I always have sweet potatoes in the house. Sweet potatoes are a nutrient powerhouse, packed with vitamins A and C, two well known antioxidants and immune supporters, as well B vitamins which our bodies require daily to make energy. Sweet potatos are also very easily digested – perfect for the developing digestive tract of a baby or toddler, and contain good fibers that when digested help to improve the microflora in the gut, contributing to a healthy digestive tract. Sweet potatoes are in season almost the entire year, making them a versatile and accessible carbohydrate.



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Hidden Veggie Turkey Loaf

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2 lbs ground dark turkey meat (see note below)

2 eggs

1 cup grated zucchini

1 cup grated carrot

1 cup peas

1/2 cup tomato sauce

1/2 cup vegetable stock

1 tsp thyme, salt & pepper to taste

Ghee or olive oil for frying

Parchment paper and baking dish


  1. Preheat oven to 350F, 180F, Gas Mark 4.  Saute onion in ghee with salt, pepper and a pinch of thyme until soft – about 10 minutes
  2. While onion is frying, grate carrot and zucchini
  3. When onions are soft, add vegetable stock and tomato sauce. Leave to cool for about 5 minutes
  4. While cooling, add meat, vegetables, eggs, salt, pepper and 1 tsp of thyme into a big bowl and mix well
  5. Add onion mixture to the bowl once cooled and mix well. Transfer to a baking dish lined with parchment paper
  6. Mold and smooth turkey into a loaf. Add two teaspoons of tomato sauce to the top of the loaf. Put into the oven and bake for 1.5 hours
  7. Voila!

As a child meatloaf was one of my favorite meals. My mom cooked it in a big pot with loads of tomato sauce and peas. Oh, the peas! I would have triple servings. As much as I would love to revisit that taste sensation, and make the meatloaf I grew up on, it’s not really possible. The two main reasons 1) it’s too labor intensive with an ingredient list a mile long and 2) living in the UK, I don’t have access to many of the ingredients. So I’ve modified the recipe, as I do, ensuring it ticks a) the health conscience box b) the busy mom box and c) the toddler approved box.

Now, about the ‘hidden’ veggies – I know there are two camps about how food should be presented. One camp believes present the food as it looks – if broccoli looks like a green tree, put it on the plate and talk about how lucky we are to eat a miniature green tree. Another camp believes, my child doesn’t care if it’s a tree or a pot of gold, if he can see it and it’s green, he ain’t eating it. I was watching an interview with Sandra Bullock recently and she was talking about getting a child to eat. She actually counted the hours she spends saying, ‘Can you please eat.’ It’s 720 hours a year we spend trying to persuade our tykes to eat. Her point of view, ‘If I can just blend it in a little juice, I would do it at this point.’  We all know Sandra Bullock is not a lazy woman – I imagine she works just as hard in her domestic life as she does in her professional life, and her biggest struggle seems to be getting her child to eat. I’m hoping to help parents have a little less struggle during the 720 hours we spend trying to persuade our children to eat. Let’s remember, it actually starts in the womb, something I will be blogging about soon…


Additional Note

You can use either dark ground turkey meat or beef for this recipe. If you can’t find dark turkey mince, then I advise using beef, otherwise, your dish might turn out a bit too dry.


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Healthy ‘Hamburger Helper’


I’ve been living in the UK for 11 years, but I still remember many of the American commercial jingles – from food to toothpaste – marketing in America is catchy.  The jingle ‘Hamburger Helper…makes a great meal’ is one of them.  Although I can not testify as to to whether or not Hamburger Helper actually does make a great meal, I can say that this healthy interpretation is quick, has a great balance of protein, fat and carbohydrates, and is always devoured by my girls, their dad and myself. The ingredients list looks long, but this dish is so easy – the only work is chopping the vegetables. Once that’s done, chuck it all in and voila! This dish makes a great meal!


500g ground lamb or beef (grass-fed preferably)

2 sweet potatoes peeled and chopped into small pieces

2 carrots peeled and chopped into small pieces

1 cup of chopped cauliflower

1/2 cup of dried lentils (pre-soaked – see note below)

1 onion, chopped

2 cloves of garlic, minced

1 cup of water

1/4 tsp of salt and black pepper

1/4 tsp of mint

Olive oil, dried parsley and creme fraiche as optional garnish


  1. Season the meat with 1/4 tsp of salt and pepper and brown on a med-low heat, covered. This will extract the fat from the meat, which will enhance the flavor of the dish. It’s also what we use to cook the vegetables, so no need to add cooking oil to this dish
  2. Once the meat has browned, add the onions and garlic and cook for 3-5 minutes
  3. Add sweet potato, lentils, carrots, cauliflower, mint and water. Add enough water to cover the vegetables and meat. Allow to cook for 30-35 minutes on medium-low heat, covered, or until the vegetables are done. Add water as needed
  4. Mash the sweet potatoes into the meat with a spoon, this will give it a lovely thick texture, almost creating a gravy
  5. Garnish with olive oil, dried parsley and a dollop of creme fraiche. I add chili flakes to my serving


Additional Note: 

I don’t cook with many grains other than white rice and occasionally quinoa.  I very rarely cook with beans, although I do love lentils. I will blog about why I choose to limit my grains and beans in my cooking, so keep an eye out for that post.  Also, I didn’t use beans in my cooking until my girls were at least 15 months, mostly because beans need to be pre-soaked which takes time, and I also find them difficult to digest.  More about this later.


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Toddler Taco Salad

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500g of ground beef (grass fed preferably)

Olive oil

1 onion

1 clove of garlic

1 red romano pepper

1 carrot

1 cup of chopped spinach

large handful of corn

3 tablespoons of tomato sauce

1 tablespoon of fresh lime juice

Spices: 1/4 tsp (heaping) cumin, 1/4 tsp sweet smoked paprika, 1/4 tsp ground corriander, pinch hot chili powder, Salt & Pepper

Side accompaniments:

Greek Yogurt Sour Cream

  • 3 tablespoons of Organic Greek Yogurt
  • 1/4 tsp lime juice
  • sprinkle of garlic granules



  1. Chop onions, carrot and red pepper and mince garlic. Saute on medium heat in olive oil and 1/2 juice of a lime.
  2. Season meat with all of the seasonings listed and mix together with your hands
  3. Once the veg have softened add the meat to the pan and mix together. Let the meat brown with the lid on (about 5-7 minutes) then add the tomato sauce and corn. Cook for 2-3 minutes
  4. Add spinach. Turn the heat off and cover

Babies grow at an exceptionally fast rate, which is why iron is an important nutrient during infancy. There is a big concern that babies and toddlers will not obtain optimal levels for their rate of growth, which is why most baby cereals and formulas are fortified with iron. As you get to know me, you will learn that I am not a fan of rice cereals as a weaning food, as I wholeheartedly think there are better real foods to help nourish your growing infant, like egg yolk, fish such as salmon and sardines, meats such as beef and lamb and even chicken – all of which are great natural sources of heme iron.

There are two types of iron – heme iron which comes from animal sources and nonheme iron which is derived from plant foods like green leafy vegetables, pumpkin seeds and lentils. Plant forms of iron are not absorbed as well as heme iron, so vegetarians need to be more vigilant with this nutrient.  Also, including vitamin C with your source of iron will increase absorption, so when eating meat or fish, have it with broccoli, tomato, spinach or red pepper for example – all good sources of vitamin C and all ingredients in this recipe.

I eat my taco salad in lettuce wraps with avocado, tomatoes, cheese and my Greek yogurt sauce. For the toddlers, you can serve fun veggies with the taco meat to make a salad. I added raw red pepper and raw broccoli florets, and I serve their salad with avocado or guacamole rather than yogurt sauce because dairy can interfere with iron absorption. If teeth aren’t developed, steam the broccoli and roast the pepper, and give the meat a good mash with a fork. Finally, no good Mexican dish is complete without corn tortillas chips, so throw some in for good measure!



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