Health and Wellbeing

Beating the Winter Blues with Warming Foods

Winter is well and truly upon us and there is nothing nicer during these cold
months than tucking into a piping hot home cooked meal after a long day at
work, college or school. Preparing a family meal can sometimes feel like a chore, but when you have created a delicious dish that the whole family enjoys – you know it has been worth your while!

Heating Things Up in the Kitchen

Being adventurous and trying something new is all part of the fun of cooking. Not only may you discover a new favourite dish, but by varying the ingredients you use, this can introduce a variety of different nutrients into a meal - helping you to meet your recommended nutritional requirements. A great way of boosting your vitamin and mineral intakes is to bulk up dishes
such as stews and curries with plenty of seasonal vegetables. This time of year carrots, broccoli, leeks and parsnips are
just a few of the many vegetables currently in season - at their freshest and cheapest.

Incorporating dairy into your favourite meals is also a great way to boost the nutritional value of your favourite dishes. Dairy foods, namely milk, cheese and yogurt, are important sources of calcium in the Irish diet and are also a source of other nutrients such as protein and certain B vitamins. By including dairy, not only are you adding essential nutrients to your meal, but dairy foods can offer extra flavour and texture to many of your kitchen creations.

Dinner Delights

Dinner time is the perfect chance to experiment with new recipes. Adding a little spice to some of your favourite dishes can help warm you up this winter, such as adding some chopped chilli to spaghetti bolognese. If spice isn’t your thing, try something comforting such as our delicious smoked haddock, mushroom and cream pie made with a variety of Irish dairy
products or our buttermilk scones.

Smoked Haddock, Mushroom and Cream Pie (Serves 4-6)

700g floury potatoes
700g smoked haddock fillets
110g mushrooms, washed and sliced
110g Irish butter
60ml Irish milk
1 onion, finely chopped
Zest and juice of half a lemon
300ml double Irish cream
4 tbsp fresh parsley, chopped
4 heaped tbsp peas
Salt and freshly ground black pepper
1 red pepper, deseeded, grilled and cut
into cubes (optional)
OR 2 carrots, cut into batons and
cooked until just tender (optional)
4 tbsp finely grated Irish cheddar mixed
with 2 tbsp of fresh breadcrumbs

• Steam potatoes until tender then, while still hot, mash thoroughly so that no lumps remain. Add 60g butter and the milk and season to taste with salt and freshly ground pepper.
• Meanwhile, place the fish in a pan, cover with boiling water and simmer for one minute. Drain, slip off skin, remove any bones and gently separate into flakes. Place fish in a pie dish or, if you prefer, in four individual ovenproof dishes.
• Melt remaining butter in a pan and fry the sliced onion gently until soft but not coloured. Add sliced mushrooms and raise the heat and cook briskly until they begin to brown. Stir in the peas and the peppers or carrots (if using).
• Sprinkle with the lemon zest and juice. Spread vegetables evenly over the fish. Pour over the cream and add parsley. Season with salt and freshly ground pepper. Spread potatoes over the top using a fork. If using the topping spread the cheese and breadcrumb mixture on top.
• Bake in an oven preheated to 200°C/ 400°F/gas 6 (for fan ovens about 10°/20°F lower) for about 20 minutes.
• If preparing earlier and the contents are cold, cook for an extra 10-15 minutes.

Buttermilk and Oat Drop Scones (Makes about 20)

600ml buttermilk
175g fine-ground oatmeal
90g unsifted white self-raising flour
2 tbsp honey
1 teaspoon bicarbonate of soda
1 medium egg, beaten
a little extra Irish milk to thin
the batter

• Place the oatmeal in a bowl. Add the buttermilk, mix well, then leave to soak overnight.
  Just before cooking, sift together the flour and bicarbonate of soda and add these to the oatmeal and buttermilk mixture.
• Add the egg, honey and enough milk to make a thin batter (just a little thinner than you would use for ordinary pancakes).
  Heat a heavy, well-sealed griddle or pan over a medium heat. When hot, drop in tablespoonfuls of the batter, well spaced.
  Cook until they rise, are covered in bubbles on the upper side and golden brown underneath.
• Turn and brown the other side. Eat these hot from the pan with a little Irish butter and honey/jam.
  
• For more dairy recipes, log onto our website: click here.

Eat Up to Heat Up

Porridge made with milk: Enjoy on a winters morning with some fresh winter berries.
Leek and potato soup: Serve with brown bread and some Irish butter.
Chai Latte: Savour this spiced tea milky latte and take in all the aromas and flavours.
Milky Hot Chocolate: Treat yourself with this warming winter beverage.

Nutri-Myth of the Month

Myth: You should exclude dairy products when “watching your weight”.
Fact: It is important to include all of the four main food groups in your diet. Quality of the diet is just as important as quantity when it comes to achieving your ideal body weight. If you are watching your weight, opt for reduced fat varieties such as semi-skimmed milk and lean cuts of meat.

Did You Know?

Contrary to popular belief, semiskimmed and skimmed milk do not have lower calcium contents than that of whole milk. All three have relatively the same amount, so whether you choose whole milk or reduced fat dairy options, you won’t be missing out on your calcium intake!

 

Next Month “Christmas Cheer and a New Year!” available online from Monday 19th December – Don’t Miss It!

 

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