Perfect Pear Smoothie
Nutrient Amount per serving
Energy 111 kcals
Protein 0.74g
Fat 0.29g
Carbohydrates 28g
Total sugars 28g
Fibre 2.93g
Salt nil
Calcium 24mg
Iron 0.34mg
Vitamin C 28mg
(Note: A teaspoon of honey to serve equals approx 50kcals)
Fried bananas in honey with hot porridge and plain probiotic yoghurt
Nutrient Amount per serving
Energy 274 kcals
Protein 12g
Fat 6g
Carbohydrates 44g
Total sugars 40g
Fibre 1.33g
Salt 0.73g
Calcium 409mg
Iron 70.87mg
Vitamin C 15mg
(note: 30g portion of hazelnuts to serve would add another 100kcals and 10g fat)
Nettle and Wild garlic soup with brown pitta toast
Nutrient Amount per serving
Energy 159 kcals
Protein 5.91g
Fat 1.2g
Carbohydrates 33g
Total sugars 3.15g
Fibre 2.89g
Salt nil
Calcium 83mg
Iron 1.5mg
Vitamin C 9.5mg
(Note: unable to analysis wild garlic or nettle as not on database. I don’t think this will have altered the overall kcal, fat and protein content significantly though)
Seared Tuna with chickpea mint and chilli salad
Nutrient Amount per serving
Energy 261 kcals
Protein 27g
Fat 7.3g
Carbohydrates 22g
Total sugars 2.57g
Fibre 5.49g
Salt 0.7g
Calcium 109mg
Iron 4.51mg
Vitamin C 41mg
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