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Cooking for One or Two
Cooking for One or Two
Cooking for One or Two Programme
Session 1:Fabulous Fish & Sensational Seafood
Seafood and nutrition Seafood and nutrition
Cooking for One or Two Programme
How much do we need?We should be consuming two serves of protein foods per day and aim to include at least two serves of fish in our diet each week.
(British Broadcasting Corporation, 2014)
Seafood and nutrition Seafood and nutrition
Cooking for One or Two Programme
So how much is 1 serve of seafood?
Perfect Portion sizes, 2013
The benefits of Seafood The benefits of Seafood
Cooking for One or Two Programme
• Good source of protein, vitamins and minerals
• Low in fat
• Best source of omega 3
- lowers risk of dementia & heart disease
- reduce the symptoms of rheumatoid arthritis
(British Broadcasting Corporation, 2014)
Where to purchase seafood and the different types available?
Where to purchase seafood and the different types available?
Cooking for One or Two Programme
Supermarket
Fish Co-ops
Markets
Local fish store
Salmon
Mussels
Prawns(British Broadcasting Corporation, 2014)
(British Broadcasting Corporation, 2014)
(British Broadcasting Corporation, 2014)
How to save money! How to save money!
Cooking for One or Two Programme
• Buy fish that’s in season!!
• Purchase pre-packaged varieties e.g. canned salmon and tuna
• Ask your local fishmonger for recommendations
What to look for when purchasing seafood What to look for when purchasing seafood
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Freshness: Longer shelf life and less risk of food poisoning.
The fish should have:• A pleasant fresh sea smell.• Clear and bright eyes that bulge slightly• Bright pink-red gills• Firm flesh that bounces back when touched• Bright and shiny skin or scales
Today’s recipes Today’s recipes
Cooking for One or Two Programme
Whole fish Whole fish and sweet potato chipsand sweet potato chips
Salmon and sweet potato patties Salmon and sweet potato patties with a green saladwith a green salad
Pavlova smashPavlova smash
Today’s recipes Today’s recipes
Cooking for One or Two Programme
Salmon and sweet potato patties Salmon and sweet potato patties with a green saladwith a green salad
Today’s recipes Today’s recipes
Cooking for One or Two Programme
Whole fish and sweet potato chipsWhole fish and sweet potato chips
Today’s recipes Today’s recipes
Cooking for One or Two Programme
Green saladGreen salad
Today’s recipes Today’s recipes
Cooking for One or Two Programme
Pavlova smashPavlova smash
References
•British Broadcasting Corporation, 2014. Food ingredients. Photograph, viewed September 1 2014 <www.bbc.co.uk/food/recipes/seafood_pasta_with_73534 >
•Team internally fit, 2013. Perfect Portion sizes, photograph, viewed August 5 <www.teaminternallyfit.com/nutrition/healthy-eating-tips-nutrition/perfect-portion-sizes/>
• British Broadcasting Corporation, 2014. Food ingredients. Photograph, viewed September 1 2014 (BBC)<www.bbc.co.uk/food/prawn>
•British Broadcasting Corporation, 2014. Food ingredients. Photograph, viewed September 1 2014 <www.bbc.co.uk/food/recipes/seabassfilletwithros_72151>
Cooking for One or Two Programme