Tag: vitamins
Simple Fish Pie
Welcome to my family meals where I share my favourite fresh, nutritious, easy and quick meals for the whole family to enjoy. Where possible, we always eat and cook with organic ingredients. I like to buy the freshest produce for my family to ensure we’re getting the essential vitamins and minerals we need through our food.
This Simple Fish Pie is nutritious, quick (the green beans and spinach cook in the oven) and my toddler loves it.
Serves 4
Prep Time 10 minutes. Cooking Time 25 minutes.
You’ll Need:
- 1 Red Onion
- 2 cloves of Garlic
- 8 Potatoes
- 2 Carrots
- 200g Green Beans
- 3 handfuls of Spinach Leaves
- Tin of Salmon
- 1/2 cup Milk (to help mash the potatoes and carrots)
- Sprinkle of low-fat Cheese for the topping
- Sprinkle of Pepper to taste
- Serve with Sweetcorn (I use super sweet Waitrose Organic Frozen Sweetcorn)
Let’s Make Simple Fish Pie
1. Wash and chop the potatoes and carrots. Boil until soft.
2. Chop and saute the onion and garlic in some olive oil.
3. Wash and chop the green beans into small bite sized cuts. Add to the onion and garlic for a few minutes and stir occasionally.
4. Open the tin of salmon. Add the onions, garlic, green beans, salmon and spinach into a Pyrex Dish and mix together.
5. Mash the potatoes and carrots with a little milk until you have a smooth consistency.
6. Add the mashed potato mix on top of the vegetables and salmon.
7. Sprinkle a little cheese over the potato mix and add pepper to taste.
8. Cook in the oven on fan bake at 180 degrees Celsius for 25 minutes (until potato top is turning golden).
9. Boil frozen sweetcorn for 40 seconds.
10. Serve with sweetcorn and savour this hearty and healthy meal with your family.
Vitamin D
Holland & Barrett – Vitamin D3 (25ug) £7.99 for 100 tablets
But sometimes it can be more difficult to get the vitamins and minerals you need from food only. A good example is Vitamin D which is required by everyone for healthy bones, immune system health and the maintenance of normal muscle function.
Vitamin D can be absorbed through our skin from the sun but many people in the Northern Hemisphere struggle to maintain the required levels of Vitamin D in this way as our weather is often cloudy, we spend a lot of time indoors due to primarily working in offices and we (sensibly) use sun cream during the summer months.
As we age the body may not convert vitamin D from sunlight as easily. In this case it can be highly beneficial to take Vitamin D supplements to satisfy the increase in the recommended intake.
My husband and I are in our mid 30’s and take Vitamin D3 daily (25µg, one tablet per day) to support the healthy functioning of our immune system and bone health.
Vitabiotics – WellKid Baby & Infant Liquid; Suitable from 3 months to 5 years
Government health experts recommend that babies over the age of 6 months supplement the vitamins A, C and D. Vitabiotics – WellKid Baby & Infant Liquid also includes B and E vitamins and the minerals iron and zinc to help safeguard your growing infant’s nutritional intake and for a healthy immune system.
Babies and infants have a high nutrient requirement in relation to their body size to support their rapid physical growth and the development of healthy bones, muscles, blood and the brain.
Vitabiotics Pregnacare Conception Tablets
Trying for a baby is an extremely exciting and nerve wracking time.
Each month is fraught with such trepidation… is this month THE month?
Will that pregnancy test come back positive?
When we were trying to conceive, I took Vitabiotics Pregnacare Conception tablets daily to ensure my health was optimum, thus maximising my chances of becoming pregnant.
These are packed with all the nutrients you need to help support a healthy conception, including the necessary Folic Acid 400µg and are suitable for vegetarians.
And when my pregnancy test came back positive, I was over the moon with happiness!
I also felt relieved I’d already given myself and my baby the best start possible.
