HIGH PROTEIN & HIGH FIBRE OVERNIGHT OATS Ingredients: 40g oat bran 15g chia seeds 100ml fat free milk 100ml fat free plain yoghurt 60g raspberries (or other fruit – raspberries are relatively low in carbohydrates considering that there is some carbohydrate in most of the other ingredients already, so the nutritional info below includes 60g
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SUPER BIRCHER MUESLI (OVERNIGHT OATS) This is more of a technique than a recipe and you can alter it to suit your preferences and nutritional requirements. The basic ingredients are oats and some liquid to soak them in overnight. The liquid can be milk (or a milk alternative), water or juice e.g. apple or any
VEGETARIAN MINCE WITH LENTILS AND MUSHROOMS 4 Servings Ingredients: 150g (¾ cup) brown or beluga lentils 3 medium courgettes 1 large onion 1 tablespoon olive oil 250g mushrooms 1 large clove garlic, minced ¼ cup white wine (optional – could be 2 tbsp vino cotto or balsamic vinegar instead) 1 tin (400g) chopped or pureed
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Iron Intake Guidelines for Female Vegans and Vegetarians Requirements: Age Iron RDA, mg (mixed diet) Iron RDA, mg (non-heme) 9-13 8 14.4 14-18 15 27 19-50 18 32.4 50+ 8 14.4 Pregnancy 27 48.6 Lactation 9 16.2 Iron Sources: Food Serving Size Iron Content (mg) Fortified breakfast cereals e.g. Special K, Futurelife etc. 30-50g (See
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