DON'T SEE PLANTS AS A PUNISHMENT

DON'T SEE PLANTS AS A PUNISHMENT

Amy Croft is a specialist dietitian within Mersey Care NHS Foundation Trust. She uses social media to give people facts they may not know that might encourage them to eat differently.

She sees people with complications that can be exacerbated by poor diet.

Posts shared on her Instagram (eatingwith.amy) promote plant based foods but focus on making healthy eating easy and using what you have in the cupboard or fridge.

“We’re told to eat more fruit and veg because they’re a fantastic source of vitamins, minerals and fibre,” says Amy. “They contain polyphenols which can reduce inflammation and protect our bodies from damage. They help to maintain healthy gut bacteria and are low in calories.

"There’s evidence that eating ten portions of plant based food a day can reduce premature death by a third. That’s probably unrealistic for most people so the World Health Organisation recommends aiming for at least five portions per day, however data shows that any increase can be beneficial to your health. Try not to see fruit and vegetables as a punishment. They’re so tasty and versatile; don’t be afraid to get creative!“

@eatingwith.amy

RECIPE - HUEVOS RANCHEROS

INGREDIENTS

2 tbsp extra virgin olive oil

50g spring onions thinly sliced

160g deseeded red pepper sliced

1 tsp each hot and sweet smoked paprika

1 tsp cumin seeds

400g tin chopped tomatoes

400g tin black beans, drained and rinsed

2 medium free range eggs

Sea salt and freshly ground black pepper.

TO SERVE

160g peeled and stoned avocado (1 large or 2 small), sliced 15g fresh coriander leaves, chopped 4 small corn tortillas, warmed in the oven or dry pan.

METHOD

• Heat the oil in a medium frying pan over a medium heat, add the onion and red pepper and fry gently for 10 minutes until softened

• Add the spices and fry for a minute more, then add the tomatoes, beans and 100ml water. Season with salt and pepper and cook for a further 10 minutes

• Make two hollows in the mixture and crack an egg into each. Cover and cook for 2 to 3 minutes until the whites are set and the yolks are still soft

• Remove from the heat and serve topped with the avocado and scattered with the coriander leaves, with warm tortillas for scooping.