Showing posts with label Healthy Eating. Show all posts
Showing posts with label Healthy Eating. Show all posts

Cooking with Frylight Spray Oils

Oh my goodness I have to tell you what a fantastic day I had last week with the Frylight Team over in the Food at 52 Cookery School in London. Along with a few Bloggers and Instagrammers I was invited along to pick up some top tips and get all educated about healthy eating and nutrition thanks to the lovely Helen Bond, Dietician and Frylight® consultant nutritionist.

As bloggers and food writers we had a brilliant day cooking under the guidance of chef John Benbow who launched Food at 52 Cookery School in 2007.


Seriously, this was a really interesting and fun day. Plus we got to eat a delicious healthy lunch consisting of a starter, main and dessert; and as none of us were vegetarian we had two mains!

3

Breakfast in a Jar - Overnight Oats with Berries

As we all know breakfast is the most important meal of the day but so many people skip it because they say they don't have time. Totally understandable in this day and age (been there done that) but I can not function without breakfast.  Always hungry am I so actually I can't function without lunch, or dinner either for that matter.

Anyway, back to breakfast and I say breakfast in a jar is the way to go and is far better for you than a piece of toast. You could even eat it straight from the jar whilst on the train to work 😋 but if you drive to work, this is never going to be a good idea so please don't attempt it!

Breakfast in a Jar

Transform your breakfasts and make them not only wholesome and filling but healthy too.

Rolled Oats - Porridge Oats, what's the difference?
Porridge oats, usually, are not just flattened, but also ground so they are broken up into smaller pieces. The whole oat is still there, but the result is more powdery.  Rolled oats are good  for making a chewier and larger-textured porridge, and take slightly longer to cook. Oh yes, full of knowledge me.

So for this reason I say rolled oats such as Scott's or Quaker work better simply because after soaking they don't end up mushy. But with that said if you prefer mushy then go for porridge oats.  Just for goodness sake don't use Ready Brek or you'll end up with a jar of glue.
  • Fill a 500ml jar to just below half way.  Now add milk until the oats are covered plus a tiny bit more. You can of course use soy milk, almond milk or whatever it is you fancy.
  • Add a squeeze of of runny honey and throw in some berries such as raspberries and blueberries.
  • If you don't like honey, try adding cinnamon to sweeten.  You can also add a dollop of yogurt and a few nuts if nuts are your thing.
  • Put the lid on and pop the jar into the fridge.

Overnight Oats with Berries

If you really don't have time to eat it now you can eat it as soon as you get to work.

Top Tips!
You can make ahead a couple of jars at the same time, so tomorrow and the next days breakfast are sorted. But with that said this really does take two minutes so I'd say do it the night before for the next morning.

Prepare and leave in the jar for at least an hour but overnight for best results.  But actually you can eat rolled oats straight away as you don't have to cook them. In a list of questions and answers Quaker say 'Yes, you can eat rolled oats without cooking them as during the milling process they are cleaned and heat treated'.

If you don't like the idea of cold oats just pop the jar into a microwave (without the lid if it's metal of course) for a minute or so, remember they are already soaked so they just need warming.

You can add frozen berries if that makes life easier for you; whatever works for you, do it.

You can use any jar really as long as it's thoroughly washed and squeaky clean; but I like to be all fancy so I use Kilner or Mason  jars.
3

Homemade Raspberry and Vanilla Flavoured Water - No Added Sugar

Making your own flavoured water is easy, healthy and also good for you as there's no added sugar.  One big brand name in the bottled flavoured water business were recently found to have 27.5g of sugar in its standard 500ml bottle of lemon and lime water - that's equivalent to almost seven teaspoons.  All the more reason for making your own!

Raspberry and Vanilla Water

There's no real recipe for this as it's so simple!

For every glass you will need:
a handful of fresh or frozen raspberries
a quarter of a teaspoon of Vanilla extract  
250ml water


How to do it:
Whiz the raspberries in a blender - takes two seconds.  The add the vanilla extract and water.  Whiz again for a few more seconds.
Now, if you don't mind the raspberry seed just serve straight away or chill in the fridge till later.
But if you're fussy about the 'bits' just strain through a sieve and again serve straight away or chill.

I use my Optimum Next Generation Power Blender for making smoothies and soups.  I'm a Froothie Ambassador so if you order ANY product excluding the VibroFit, please write in the comments section of your order '2403 Free Ambassador Delivery' the delivery cost will be credited back to your card.  I'll also earn a small commission at no extra cost to you.
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Healthy Diet - Lose Weight - Lets's do this Together

Yes, yes, after the all the festivities pretty much everyone in January announces they're on a diet, joining a gym and are going to get fit and healthy.  Trouble is come February most of us, including myself, kind of forgets about it and go back to our usual eating habits.  But this time I really mean it; I will lose weight and I will eat more healthily - together we can do this!

I'm excited to take part in Jumpstart January and I'll be featuring healthy recipes a review and a rather special giveaway which will all based around healthy eating.

Berries in Blender Lose Weight

As I'm going to be sharing my progress with you, I hope to hear how you're doing too so please leave a comment below.  Of course I appreciate that not everyone needs to lose weight; but even if it's just to get fitter which means you will have more energy, eating healthier can only be a good thing.  For me, I really do need to loose 9lb in order to get back to how I used to be.

Losing weight isn't all about smoothies and hardly eating; if it was I'd fail miserably!
12

Guacamole with Red Pepper and Tomato Recipe

Now I've written about guacamole before; but that was over 4 years ago and my slightly titivated recipe has since become our favorite.   There really is no excuse for not making your own guacamole; it's so very easy to make and is nothing like the shop bought pureed green stuff you can buy in a supermarket.  What's more, avocado is packed with nutrients - so go on and give it a go!

Guacamole

I've added red pepper as well as tomato since I love the extra bright red the diced pepper adds.
With Christmas and New Year parties coming up impress your guests with your homemade guacamole - Tortilla chips at the ready and dive in!

Love this Solid Granite Pestle and Mortar - just saying!
4

Mini Chorizo Empanadas - Philips AirFryer Recipe

Okay folks; this is week 2 of a 4 week challenge given to me by Philips which was to swap a weekly takeaway meal every week for a month and to join in the #AirFryerTakeIn
Last week I made Ricotta and Basil Balls which I have to say were really easy to make and oh so good to eat!

Next up I made Mini Chorizo Empanadas which the recipe says are AirFryer Take In calories of 153 per one large empanadas (except they are not large nor are are they meant to be) since they're called 'Mini' compared to a Takeaway of (on average) 245 calories.

Empanadas

The AirFryer works by using very little oil and something called Rapid Air Technology.  Rapid Air technology makes the hot air circulate very rapidly around the ingredients in the basket.  This heats up the ingredients in the basket from all sides at once, making it a healthy, fast and easy method to prepare tasty food. Food prepared in the Airfryer is crispy on the outside and without being dry on the inside.
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Love Potatoes - Mozzarella, Plum Tomato and Roast Potato Salad

If you ask the question 'hands up who doesn't love potatoes'?  I expect not too many hands would be raised as I'd bet pretty much that everyone loves potatoes!

Whether it's proper roasties served with a traditional Sunday roast, or gorgeous new potatoes simply washed, skin on, boiled then served with a good knob of butter melted over the top.  Or how about Roasted with Crushed Garlic Cloves and Slices of Lemon, a sprinkling of Sea Salt to season?  Then just then dive in and enjoy.  

This Mozzarella, Plum Tomato and Roast Potato Salad recipe from Love Potatoes who have created a new selection of recipes for the spring season.  I was asked to have a go at making it and I must say it was really easy to make, lovely and colourful, healthy and more importantly, very tasty too.


As we all know, leaving the skins on potatoes means you are getting all the goodness of the potato, including fiber and vitamins which are found just under the skin.  This salad is packed full of vitamins from the added vegetables and watercress.  You can use pea-shoots which I would have loved to have done but could I buy any round here?  Sadly not, so watercress it was, which of course is still good.
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Winter Vegetable Lasagne - Lower your Cholesterol with Flora ProActiv

High cholesterol is a major risk to heart disease as it contributes to the narrowing of vital arteries which can lead to a heart attack or stroke.  There are no obvious signs or symptoms with high cholesterol and HEART UK and Flora ProActiv are urging people to get their cholesterol level checked out.

If you do happen to have a high level of cholesterol the good news for most people is, there are simple and effective ways to lower cholesterol which include changes to diet and lifestyle.  Eating healthier, including super cholesterol busting food like plant sterols and getting more active helps lower cholesterol and most people will see an effect in as little as 3 weeks.

Simple diet changes are often all you need, check out this Winter Vegetable Lasagne recipe by Flora ProActiv.

Winter Vegetable Lasagne

The recipe was simple to make, tasty and very filling.  Fantastic for a midweek family meal and it's a great way to get kids to eat vegetables too!

5

Bajan Prawn Tacos with Pink Florida Grapefruit Avocado and Black Beans

Florida Grapefruit has teamed up with celebrity chef Gizzi Erskine to create a number of simple, delicious recipes that use Florida Grapefruit.

Florida Grapefruit is a great way to brighten up your winter diet.  I had a go at making one of Gizzi's recipes and I must say these Bajan Prawn Tacos were really, really tasty.  As Paul (the husband) doesn't eat prawns I did the very same recipe but used chicken instead and it worked well.  A lovely mix of spiciness that works really well with the other ingredients. 

Bajan Prawn Tacos

Florida Grapefruit is like no other as it isn't bitter in taste.  Because of  Florida’s unique climate that includes both tropical and subtropical attributes, as well as sandy soil perfectly suited for citrus trees, that receive over 130 cm of rain per year; this makes Florida Grapefruit sweeter and juicier than their Mediterranean counterparts.

2

Hansells Yogurt Maker - Review

Having recently been sent the Hansells easy-to-use yoghurt maker to try, here's how I got on.  The Hansells Yoghurt Maker Starter Kit contains mixing tubs and six sachets of yoghurt for £15.00 which personally I think is a great price.


It's really simple to use too - just 3 steps.
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Weetabix Breakfast Smoothie with Berries and Chia Seeds - Lose 9lb in 9 Weeks

For anyone that doesn't know,I am trying to loose 9lb in 9 weeks.  Can I do it?  I say yes I can!  Why 9 weeks; because we going on holiday and I want to look better.
Although we don't eat junk food and do eat more veg than I care to mention.  BUT we do love cheese and eat far too much of it and it has to stop.  Not entirely but we do need to cut down, not just to lose weight but to stay healthy.

Smoothie

Everyone knows that eating a lot of bread is a sure way of piling on the pounds and usually for breakfast I have two slices of toast.  On the days I go to work in my morning break I have another slice of toast.  We get 15 minute break which isn't time to eat properly but I know I could do better, it's just for quickness I think.

At weekends when I'm not working we (me and Paul the husband) have a bacon and egg sandwich and that too has to stop.
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Persian Halloumi Cookalong with Toshiba and Gousto

Recently myself and a few other bloggers were invited by Toshiba and Gousto to take part in the #ToshibaCookalong via Skype. 

To take part we were all sent a box of ingredients from Gousto and a Toshiba Satellite Radius 11 laptop and very nice it is too, more about that in a minute!
We all had to link up via Skype to cook-along with Gousto's talented Chef, Alice Feaver and follow her recipe for Persian Halloumi.
 

It's a shame I didn't get any pictures of the actual cookalong (apart from one I shared via FaceBook and Twitter) as I was too busy worrying about how it would go since I'd never taken part in a cookalong before!

All set with the Toshiba laptop and ingredients at the ready when 6pm came we were off.  The cookalong was great fun despite a couple of us loosing connection at one point.  But with the recipe to hand I carried on regardless and hoped for the best.  Once the connection back up and running I had pretty much managed to keep up with everyone apart from my onions; yes my onions could have done with being cooked a little longer to caramelise but hey ho the finished dish not only looked good but it tasted good too.
  
The Toshiba Satellite Radius 11 is fantastic, especially for use in the kitchen since when in tablet mode it isn't much bigger that a large cookbook.  To be honest I rarely use cookbooks as I often look up recipes on the net and as the Toshiba Radius has touchscreen it's brilliant for scrolling through recipes.

Another thing; it's also great for watching catch up TV - we have a smart TV in our kitchen but not all channels (that I want to watch) are available catch up purely because the manufacturer of the TV doesn't support them.  However all is not lost as the Toshiba Satellite Radius is WiDi enabled (wireless display) this means you can project what's showing on the laptop screen onto your TV screen pretty marvelous ah?  So, as you can see I'm full of knowledge (lol) and I can now watch anything I fancy whilst cooking!

The Toshiba Radius flips round to enable laptop, tabletop, presentation, audience and tablet this laptop is absolutely perfect for Skype.  It's fast too and great for writing my blog and editing photos as it has 500GB hard drive for storage and 32GB of cloud storage. 



Print Recipe

https://sites.google.com/a/aglugofoil.com/a-glug-of-oil/home/persian-halloumi-recipe-by-gousto




Persian Halloumi - recipe by Gousto

To serve 2 you will need;
250g halloumi cheese
150g bulgur wheat
2 red onions
20g dried barberries
1 tbsp pomegranate molasses
10g fresh mint
1 tbsp ras el hanout
1 lemon
1 tsp black pepper
olive oil
salt and black pepper to season

How to do it;
Boil a kettle. Add the bulgur to a pot with 275 ml of boiling water, cover with a lid over a medium-low heat.
Simmer for 5-7 min or until almost all the water is absorbed.  Remove and set aside with the lid on for 10 min, until dry and fluffy .

Meanwhile, put the barberries in a small bowl and add 100 ml of hot water, add 1 tbsp of sugar and mix well.

Peel the onions, cut them in half and slice finely.  Chop the mint finely and grate the zest of the lemon.
Cut the halloumi into thin slices (approx. 1cm thick) 

Cut the lemon in half and squeeze the juice over the halloumi.  Combine half the ras el hanout with 1 tsp of black pepper for the spice mix. Coat the halloumi in the spice mix.

Add 1-2 tbsp of olive oil to a large pan on a medium-high heat.  Once the oil is hot, add the onion and cook for 4-5 min or until soft and lightly caramelised.

Add 3 tbsp of the barberry water to the bulgur wheat - now drain the barberries and add to the bulgur wheat.
Combine the barberry bulgur with the mint, lemon zest, remaining ras el hanout, pomegranate molasses and 1-2 tbsp of olive oil.  Season to your taste with salt and pepper.

Push the onion to one side of the pan and add 1-2 tbsp of olive oil.  Add the halloumi and cook for 1-2 min on each side or until golden all over.
Serve the bulgur wheat with the onion and halloumi and enjoy.

I reviewed a Gousto Box a little while ago and I think they're excellent; you can read my review here.

If you would like to know more about Gousto and to try a box for yourself, I have a discount code which will save you £20 on your first box; just click on this link gousto.co.uk/aglugofoil

Check out how the bloggers got with the #ToshibaCookalong - I'll add links here as they make their posts live;
FabFood4All
Farmersgirl Kitchen
Food Quine

Toshiba Satellite Radius 11
£349.99

Website www.toshiba.co.uk
Designed for mobility, delivering a smooth, seamless PC experience anywhere
500 GB hard drive for storage along with a responsive 32 GB of cloud storage
Fast boot-up and online access

www.facebook.com/toshibauk
Twitter @ToshibaUK

www.facebook.com/followgousto
Twitter @FollowGousto

Disclaimer; I was sent a box of ingredients and a Toshiba Satellite Radius 11 to keep and take part in the #ToshibaCookalong.  All thoughts and opinions are my own. 
6

Maple Syrup and Vanilla Bean Smoothie

Whizzed up in no time at all, tastes GOOD and is nice and healthy too.  You don't need much maple syrup in order for this be to sweet, so fear not about a few calories and give it a go!


I use the Froothie Optimum 9200 Next Generation POWER Blender simply because I believe it's the BEST blender out there.  It crushes ice in seconds and is easy to use too, it has three speeds and three timer settings including a handy pulse button.

As I'm an ambassador for Froothie if you order anything on their site (excluding the Healthy VibroFit) you can get FREE Delivery as long as you add this 'Free Ambassador Delivery 2403' in the comments section of your order; the delivery cost will be credited back to your card.
5

Fitness Gourmet - Book Review

If you're into fitness or generally just want to look after your body and are finding it hard to follow any sort of eating plan then this is the book for you.

Written by Christian Coates, the brainchild behind Soulmatefood - this book is packed full of easy to make, seriously mouthwatering recipes.  I really love the style of this book, it's full of interesting facts about food and drink.  I'd say it's the only fitness type book I've ever picked up and thought 'right something has to be done here' I need to sort my body out.  I actually want to read it, and I want to do something about sorting myself out.  Since it arrived I haven't been able to put it down and my diet plan starts as of this Monday - seriously.



I have a Reader Offer to get this book at a discounted price so please read on.
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Blueberry Bio Yogurt Drink with Goji Berries

You have no idea how much I'm loving the Next Generation Optimum 9200 Power Blender - it's already become my little helper in the kitchen!

So far I've made Piri Piri Sauce in a flash (seriously must have taken me 30 seconds to blend) I've chopped or rather pulverised carrots (just to test the machine) I've made a couple of smoothies and made some ice cream.
Of course I'll be doing more recipes to show you but for now here's my healthy and extremely good for you, Blueberry Yogurt Drink with Goji Berries.







































Goji Berries can be bought in any health shop and all good supermarkets. They contain high levels of iron, B vitamins and carotenoids - Iron and vitamin B12 contribute to immune function.

Blueberries are rich in natural pro-anthocyanin pigment anti-oxidants - Just 100 g fresh berries amount to just 57 calories and are among the highest anti-oxidant value fruits.  They contain a good amount of minerals like potassium, manganese, copper, iron and zinc.

Bio Yogurt is like Live yogurt (it has been fermented with live culture bacteria) but Bio yogurt has additional 'friendly' bacteria added to it.  It has a mild flavour and a particularly creamy texture.
Please note if you don't have an Optimum 9200 (affiliate link) or other power blender you may have to soak your goji berries before blending.  The Optimum range of blenders can actually turn stones into powder - please see link to my review post here.  

Print Recipe

https://sites.google.com/a/aglugofoil.com/a-glug-of-oil/home/blueberry-bio-yogurt-drink-with-goji-berries





You will need:
30g Goji Berries
60g Blueberries
500g Natural Bio Yogurt

How to do it:
Pop all of the ingredients into your blender and (if using the Optimum blender) blend on slow for about 30 seconds and you're done - simples! 
 
Disclosure: This post contains an affiliate link.
5

Digestive Health - Gut Gastronomy Book Review

A really interesting book with great photography and lovely recipes throughout.  This hardback is well worth having a look at.  If you want to look after yourself and I know I really should start eating more healthily, this is a great book. 


About:
Written by Vicki Edgson and Adam Palmer, this innovative book introduces a whole new way of eating with a unique plan developed specifically at Grayshott Spa, one of the world’s leading health spas in Surrey UK.
4

Review and Giveaway - Aqua Zinger by Zing Anything

Make your own flavoured water in next to no time with the Aqua Zinger from Zing Anything.
Other products include Citrus Zinger, Vodka Zinger and a Salad Zinger - I must say they all sound very interesting!  Having been recently sent the Aqua Zinger to review here's how it went.



My first thoughts were, surely you don't need this gadget to make flavoured water?  Of course this is true but it does make the job a whole lot easier and less messy.  Water can be infused with whichever fruits take your fancy and is also strained when poured too.  Refreshing lemon and lime was my chosen fruits since my husband drinks so much of this stuff (ready made in bottles from the supermarket) now with the Aqua Zinger it is so easy to make your own and of course it's healthy too. 

You can add fruit, herbs, spices and natural sugars such as honey to the Aqua Zinger.  
For my first attempt I just used lemon and lime - the Aqua Zinger is it's really simple use.  Just cut the fruit into smallish sized pieces and place into the cup as shown in my picture.  The cup has blades in the bottom which pierces the fruit.  

   
Push the top bladed strainer into the fruit.  Now put the bottle part onto the cup and twist - this grids the fruit releasing it's lovely juice and will release flavour into the water when added. 


Add water and screw on the lid, shake well and you have flavoured water ready to drink.  
Of course you can chill the water beforehand or put the Aqua Zinger into the fridge and leave for at least 20 minutes or so for the best flavoured water. 



Once done the water had a really refreshing lemon and lime flavour with tiny bits of lemon and lime - so good to drink.  Providing you screw the top on properly the Aqua Zinger doesn't leak at all and holds around 400ml of water.  Perfect for taking to the gym. 
Hand washing is recommended although you can put it in the top rack of the dishwasher is you need to.

Distributed by Root7 in the UK - more information can be found over at Zing Anything.

Disclaimer:  All opinions and thoughts are my own.  I was not required to write a positive review.
 
Now for the Giveaway!
The lovely people over Root7 are supplying an Aqua Zinger which one lucky reader of this blog will win.  

How to Enter - Entries must be via the Rafflecopter widget:
Please note the prize can only be sent to the UK only. To see a short video on how easy it is to use Rafflecopter click here.

*Inappropriate comments will be deleted and entry/entries to the competition removed as will anyone that says they have left a blog post comment but really hasn't! 
For information on how to find the URL of your tweet click here - Entries that do not show the URL of the Tweet will be removed.
There is one main way to enter and several ways to get bonus entries, including bonus daily entries.
Competition end time is as shown on the Rafflecopter widget along with the terms and conditions.
88

Quinoa with Roasted Butternut - Healthy Summer Eating

With all this lovely hot weather we're having at the moment (which I've no doubt will end very soon since I've mentioned it) it is most definitely BBQ weather.
As a change and feeling in a healthy eating kinda mood, I felt the need to cook quinoa.  Quinoa (pronounced keen-wah) is marvelous stuff and although a little on the weird looking side, it is actually rather nice to eat and is good for you too.  

Quinoa with Roasted Butternut
 
That said, of course it does need some love to make it nice as alone it can be a bit tasteless.  But if you add a glug of oil (ha-ha) and some roasted veg along with a dollop of sun-dried tomato paste and it turns into a lovely thing indeed.

Now I have to admit to adding a little crumbled feta after this picture was taken but since I'm trying to come across all healthy and that - just don't tell anyone!
3

Low Fat - Greek-style Baked Yogurt Tomatoes Peppers Onions and Chilli

National Yogurt Week runs from 19th to the 25th May and is a celebration of all things yogurt!  
Yogurt is a fantastic versatile, convenient and great food staple suitable for the whole family.  Containing a range of nutrients important in a balanced diet and a healthy lifestyle yogurt is an amazing food product.

 
Having been asked to come up with a recipe that uses yogurt for National Yogurt Week, the first thought that came to mind was the much loved Greek dish 'Bouyiourdi' which is in my opinion is totally addictive.  Usual ingredients are Feta, Tomatoes, Peppers, Onions and Chilli sprinkled with Oregano. 
But - no feta cheese is used here, my version is far Lower in Calories and Fat - yogurt replaces the feta.  Yes you can bake Greek yogurt! 

Of course, traditionally this dish uses Feta but my version is not only lower in fat and calories but more to the point, it tastes pretty good too.
For further information on all things yogurt please visit Love Yogurt.org.
You can follow LoveYogurt UK on Facebook and Twitter too @LoveYogurtUK

Print Recipe

https://sites.google.com/a/aglugofoil.com/a-glug-of-oil/low-fat---greek-style-baked-peppers-and-onions




To serve 4 you will need:
4 shallow dishes - I used tapas dishes
1 x 500g tub of Greek yogurt
olive oil
sea salt
Dried Chilli flakes
Dried Oregano
2 ripe tomatoes - thinly sliced
2 medium sized red onions - thinly sliced 
3 fat cloves of garlic - peeled and very finely chopped
1 x jar of roasted peppers in oil - drained
1 long green chilli pepper - medium heat, deseeded and thinly sliced

 
How to do it:
Preheat your oven to 200C/400F or Gas 6
Spoon a dollop of Greek yogurt into the bottom of each dish.  Top with a layer of onion, tomato, roasted peppers, garlic and chilli flakes.  Sprinkle with a little salt and a few more chilli flakes along with a little oregano.  Repeat this then drizzle with a little oil.
Pop the dishes into the oven and cook for about 20 minutes - by this time the yogurt should have taken on a firm but springy texture and look quite like feta.
Once cooked, serve immediately with slices of crusty bread for dipping.


Other Yummy Yogurt Recipes by Food Bloggers for National Yogurt Week can be found here:
Rich Chocolate Cake by Michelle
       
Disclosure:  I was compensated for my time creating this recipe for National Yogurt Week    
4

Chopped Salad with Mixed Beans and Lemon Dressing

Chopped salad will add a healthy and colourful side to many dishes and is great for serving alongside BBQ food or any other outdoor eating event.  Or, how about serving with a simple jacket potato?  A chopped salad will provide an easy stress free lunch. 

Of course you can add whatever you want to your salad - sweetcorn, celery, radishes, cooked and diced new potatoes and even leftover cooked chicken.  Just add what you want and leave out what you don't!


Also chopped salads are a great way to (perhaps) get the kids to eat mixed beans and other bits and bobs they might otherwise not want.  A dressing of some sort is nice but of course it's up to you.
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