This warm salad will provide a rainbow of colours to brighten up any winter’s day. It’s rich in vitamin A, important for a healthy immune system, and is ready in less than 10 minutes.
Get more from your favourite dishes with Tilda Tasty Wholegrains! A delicious source of fibre that dials up the goodness without compromising on taste!
Rhiannon Lambert’s top ten tips for incorporating more fibre into your diet
1. Aim to have a high fibre lunch, to sustain you and keep you full throughout the day. Why not include brown breads, grains and wholegrain rice as part of your meal to help you reach you reach your goal of 30g of fibre a day.
2. Snack smart – have a slice of wholemeal bread with different toppings such as peanut butter, hummus, avocado or even some cheese and fruit. If you’re not a fan of toast with toppings try some veggie crudités and dips.
3. If having a soup always go for a veggie mix and top with seeds, on the side try a slice of wholemeal bread or oatcakes. Another idea would be to add some rice to your soup for an added bit of fibre.
4. Add extra veggies to your sauces such as a bolognaise sauce or even a curry sauce.
5. Bulk up your dishes with pulses, lentils or beans to add some more texture and additional fibre.
6. Opt for smoothies over fruit juices, get creative and mix up the variety of fruit and even try adding some flaxseed or oats.
7. Leave the skin on your veggies and potatoes, a common misconception is that they are inedible, when actually they contain a lot of fibre and some nutrients too. Just ensure they are well cooked as this will aid digestion.
8. Serve your chilli or curry with Tilda Tasty Wholegrains for a boost of fibre with 3.8g per 125g portion.
9. Not all wholegrain products are high in fibre, so if you can’t get these then why not opt for products that are a source of fibre, which you can get from the Tilda Tasty Wholegrains range.
10. Make a simple sugar swap every now and again, opt for some dried fruit over your usual pick me up chocolate in the afternoon. Just 80g of dried apricots contain 5g of fibre and 80g of prunes 4.6g of fibre.
Rhiannon Lambert is Founder of leading Harley Street clinic Rhitrition and is registered with the Association for Nutrition (RNutr).
try out some of our recipes...
Delicious, tender chicken spiced with Middle-Eastern flavours. A tasty and comforting one-pot dish that is quick and even more nutritious when served with Tilda Wholegrain rice.
A creamy sauce with mushrooms, spinach and shallots served on a bed of Wholegrain & Wild Rice
A spicy wholegrain pilaff, with courgettes, lamb and mushrooms.
More tasty Inspiration!
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Tandoori Chicken Stir-fry @tildarice have asked me to come up with a 15 minute recipe using their amazing Tilda Wholegrain Basmati Rice. Here is my first quick meal, which is utterly delicious, while still being healthy and a source of fibre. If you open my store cupboard you will always find a selection of these fabulous pouches, I find them so useful and add them to many of my favourite recipes for an authentic flavour, taste and texture. Who’s going to try this one? Cooking Time - 15 minutes Serves 2 INGREDIENTS Marinade: 1 heaped tablespoon natural yogurt 1 clove garlic - crushed 1 teaspoon grated ginger 3 teaspoons Tandoori spice mix Juice of half a lemon 450g chicken breast fillets - sliced 6x3 cm strips 1 onion - finely sliced 2 cloves garlic - crushed 2 teaspoons grated ginger 1 red chilli - finely chopped 160g sugar snaps 1 teaspoon cumin Juice of 1/2 a lemon 8 cherry tomatoes - halved 1/2 small bunch fresh coriander - chopped 1 pouch of Tilda Wholegrain Basmati Rice METHOD Preheat the oven to 210 degrees. Mix the marinade ingredients in a bowl and coat the chicken in the marinade. Place on a baking tray, drizzle with oil, season and roast for 10 minutes. Sauté the onion, garlic, ginger and chilli until soft. Add the sugar snaps, cumin and lemon juice and cook for 3 minutes. Throw in the tomatoes, along with the chopped coriander. Stir in the rice and warm through. Remove the chicken from the oven and add to the rice. Finish with fresh coriander. @tildarice #Tildalicious #TastyWholegrains #TildaRice
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Asian Spiced Steak with Tilda Wholegrain Basmati & Quinoa Rice So, here is my second 15 minute plate of deliciousness using Tilda Wholegrain Basmati & Quinoa Rice, which is a good source of fibre. I’ve seasoned the steak in gorgeous Japanese spices, pan fried some pak choi and then pulled the whole dish together with the most amazing green sauce. The Tilda Tasty Wholegrains range is a tasty and healthy option for midweek meals and perfect for pairing with your favourite dish or cuisine. Don’t you just love a 15 minute meal? Cooking Time - 15 minutes Serves 2 INGREDIENTS Sauce: 1 small bunch coriander 1 green chilli - seeds removed 1 clove garlic 2cm piece of fresh ginger 2 teaspoons sesame oil 1-2 tablespoons olive oil Juice of 2 limes 1-2 teaspoons honey Salt & Pepper 2 fillet steaks 1 teaspoon Japanese spice - shichimi togarashi or chilli powder / crushed Szechuan pepper 2-3 bulbs of pak choi - quartered lengthways 2 rows of cherry tomatoes on the vine 1 teaspoon sesame oil 1 pouch of Tilda Wholegrain Basmati & Quinoa Rice METHOD Preheat the oven to 210 degrees. Drizzle the tomatoes with oil and season. Place in the oven for 10 minutes. Season the steaks in the Japanese spice and salt and pepper. Drizzle with oil and put into a smoking hot pan. Cook for 3 minutes on each side, remove and cradle with foil. While the steak is cooking, blitz the sauce ingredients in a mini chopper or bullet. You may need to loosen with extra oil. Wipe the pan clean with kitchen roll. Add a little oil and sauté the pak choi until golden. Open the pouch of Tilda Wholegrain Basmati & Quinoa Rice and cook in the microwave according to packet instructions. Slice the steak and plate up as in the video. Drizzle with the green sauce. @tildarice #Tildalicious #TastyWholegrains #TildaRice