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Cancer and Healthy Eating Blog

by CarolineH

Recipes and nutrition tips
06 December 2016 at 10:56

Nutrition - Christmas 2016

This is my last blog of the year and before we are in touch again we will have had Christmas and will have started a New Year.

This time of the year means very different things for different people. It evokes feelings and memories that some of us would rather forget and others may want to embrace. Whatever your story I do know for certain that food is generally at or near the top of most people’s agendas. I always say to those trying to follow a healthy pattern that Christmas is a time that can sabotage all good intentions but with some planning this does not have to be the case.

If you do decide to go with the flow so to speak the trick is snapping back afterwards. To help those who want to enjoy good food without damaging those good intentions I have decided to use this blog to post some recipes that you could make. A Winter Slaw, A cauliflower and chickpea curry and finely a Pear and chocolate cake with cashew nut cream.

Winter Slaw

Ingredients. 250grms of red cabbage shredded 1 courgette spiralized or grated 1 large carrot spiralized or grated 1 red onion peeled and finely chopped. 1 large eating apple cored and chopped 100grms of raisins 100grms of broken pecan nuts or walnuts.

For the dressing 2 tblsps of tahini Juice of 1 lemon Seasoning 4-6 tblsps of cold water.

Method. 1. Put all the salad ingredients in a large bowl and mix. 2. Make the salad dressing by putting tahini, lemon juice and seasoning in a small bowl. Add the water slowly starting with 4 tblsps and mix till dressing becomes smooth. Add more water to make a coating consistency. 3. Mix this dressing through the salad ingredients until they are well coated. Serve.

This will serve about 4 people and goes really well with cold meats or lentil burgers or poached salmon steaks.

Cauli and chickpea curry

Ingredients Serves 4 2 tblsps of coconut oil 3 tblsps of mild curry paste 2 large onion peeled and diced 1 cauliflower broken into florets 1 can chick peas drained and rinsed 400ml can of coconut milk 7 fl oz vegetables stock 1 tblsps of tamari or soya sauce Small pkt of green beans stalks removed Hand full of fresh coriander to serve.

Method. 1. Put the oil and curry paste into a large pan, add the onion and fry gently for a few minutes until the onion starts to soften. 2. Add the cauliflower and chickpeas and coat in the spice mixture. 3. Pour in the coconut milk and stock and tamari. Bring to the boil and reduce to a simmer and cook for 30mins till the cauli is almost cooked. Add the green beans and cook for another 10mins. Check the seasoning. 4. Serve garnished with the coriander. 5. This will freeze. Is very quick and full of flavour.

It is of course packed with goodness and makes an excellent main meal served with cooked quinoa, cauliflower rice or rice.

Pear and chocolate brownie This feels very indulgent but will not sabotage good intentions.

Ingredients. 30z/75grms coconut oil. 9oz dark chocolate 3 tblsps xylitol 4 eggs 2 ripe pears peeled and cored 3 ½ oz ground almonds ½ tsp cinnamon ½ tsp baking powder 3oz broken walnuts 2 tblsps flaked almonds.

Method 1. Light oven gas5/elec160@C. grease and line a 12x8” cake tin. With parchment paper. 2. Put the chocolate, xylitol and coconut oil in a pan and just melt together over a low heat do not allow to get too hot. 3. In a food processor blend the eggs and pears together until smooth. 4. In a bowl put the ground almonds, cinnamon and baking powder. Stir in the chocolate mix and egg mix and stir to blend well. Stir in the walnuts. 5. Pour the mixture into the cake tin and sprinkle over the flaked almonds. 6. Bake 20-25mins till springy to the touch. 7. Leave to cool i9n the tin. Remove and cut into bars. It will keep for 4 days or freeze.

This is a very sticky cake and doubles up as a pudding served with cashew nut cream or natural live bio yogurt or coconut yogurt.

Cashew nut cream

Ingredients 250grms/8oz cashew nuts soaked in water over night or for 4 hours (this simply makes them easier to blend). 1 tsp of vanilla or almond essence. 125mlks of cold water.

Simply put all the ingredient in a blender and blitz until creamy and smooth The amount of water can vary depending on what finish you want either pouring or spooning. T

his is a dairy free alternative to traditional cream. It is delicious on any pudding, fresh fruit or even on porridge in the morning. I hope that some of you try these and enjoy the results. Let me know what you think.



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