Start by Preheating the oven to 200C/180C fan/gas 6.
Chop up all the veggies and add to a lightly oiled baking tray. Coat the veggies with olive oil, season with salt and pepper and place in the tray. Roast the veggies for 30mins until they turn lightly browned.
Remove from over and leave Leave on rack cool down.
How to make tomato sauce.
In a large pan heat the olive oil and add in onions and garlic.
Cook them for 5 mins over a slow heat until softened.
Turning the heat to medium, pour in the chopped tomatoes and bring to boil and then let it simmer for anout 25 mins.
Now add in the basil leaves, take of heat and leave to cool down. Once the mixture is cooled, pour into the processor and blitz till smooth.
How to make the white sauce.
In a medium saucepan, melt the butter, the. Add and stir in the plain flour. Let this cook for 2-4 mins and then whisking in the milk and bring to boil, while stirring all the way through. Lower the heat and cook till the sauce starts to thicken up.
Preparing the Lasagna
The oven should be preheated at 180C/160C fan/gas 4.
Oil the ovenproof lasagna dish lightly.
Add a layer of the cooked vegetables to the dish, then pour over a layer of the tomato sauce. Followed by covering with a layer of lasagne sheets and drizzling a small layer of the white sauce.
Repeat this process until you have three/ four layers of pasta.
Lastly scattering mozzarella cheese over the lasagna till fully covered
Place the the lasagna dish inside the preheated over and bake for 45 minutes, till golden brown.
Sagg paneer/ sagg tofu is very popular in northern India and originates from the Migdalia cuisine.
Saag tofu is my healthy variation of saag paneer. This is a healthier, low fat version, but Still delicious and full of taste. I prefer to use tofu instead of paneer when making this curry, as tofu contains last calories and fat then paneer. If you prefer to use paneer, please do so.
Tofu paneer is really easy to make, it takes me about 25 minutes to make. It’s a really simple but tasty curry to make, as it only needs a few ingredients. Sagg Tofu is best served with rice, chapati or naan bread.
6 ounces of tofu & cut it into 1 inch cubes
1 bag of spinach chopped up.
2 tbs olive oil
1 tsp ground turmeric
1 tsp ground cumin
1 tsb garam masala
1tsp ground coriander
2 tsp salt
1 medium onion chopped
2 garlic cloves (mashed)
1 tsb of fresh mashed ginger
1 cup low-fat plain yogurt
• In a large pan, heat the oil and add in the onion and tofu.
• Let it cook for 10mins on a medium heat (the onion should be soft and brown and tofu golden brown.)
• Now add in the the spices garlic, salt and ginger. Let it cook for 2-3mins till the spices mix together.
• Now add in the tomato puree & chopped spinach.
• Mix it well and let it cook for a further 5-7 mins.
• Lower the heat, stir through the yoghurt.
• Now remove from the heat & garish with fresh coriander.
Food has the power to heal. It’s a potent tool to treat and prevent illnesses.
Inflammation & Nutrition. Inflammation acts like the body’s defense mechanism. The immune system recognises harmful and foreign stimuli and starts to elimate it from the body so it can start the healing process .
Food has power to heal. It’s a potent tool to treat & prevent Illnesses.
There are 2 types of inflammation:
Chronic inflammation: Is referred to as a slow, long-term inflammation lasting for prolonged time in the body. It’s mainly connected to the environment around us, our dietary choices, stress levels and general health. It can be harmful and may increase the risk of several diseases.
Acute inflammation occurs when our body sees harm coming like an infection, and starts to fight in a short period. Thus, known as a normal response for the body ans immune stern to promote the healing process.
Nutrition & inflammation. Our daily diet choices can help to keep both our body and immune system healthy and strong.
Plant based protein. Research over time has shown us that consuming high intake of red meat and dairy products in our diet can increase high level of inflammation in our body. Where as Plant bases proteins such as lentils and beans have a lower levels of inflammation levels. They consist of high fibre levels and anyhocyanin.
Herbs and spices. Herbs and spice have high levels of antioxidants and phytonutrients and have many anti-inflammatory properties. They can help to flavour our meals without adding excess salt and fats. Turmeric, Cardamom, Rosemary, Black pepper and Cinnamon are antiinflammatory herb and spices and should be included in our diet to naturally lower inflammation.
Dietary Choices. Eating a high intake of rainbow colour of fruits and vegetables can help to fight inflammation and strengthen our immune health. Fruits such as cranberries, blackberries, and blueberries are known as anti- inflammatory foods. Anti inflammatory veg includes brocli, cabbage and leafy green vegetables.
Garlic consist of organosulfur compounds and flavonoids. These are known to help with fighting inflammation, infections and cardiovascular diseases.
Ginger is packed with antioxidants and contains gingerols. Gingerols has proven to fight inflammation and with high levels of antioxidants, ginger is able to prevent free radical production anti inflammatory disease.
Onions Onions has a flavonoid called quercetin, which is know as the following Anti- carcinogenic, Anti- inflammatory, Antiviral
Other factors that can help with fighting inflammation.
Vitamin D Research has shown that having low levels of vitamin D in the body can cause inflammation. It always good to check Vitamin D levels and correct them if needed to.
Sleep. A good sleeping pattern is vital for optimal health. Disturbed sleep patterns has been associated weak immune system and increased inflammation levels in the body.
Managing stress Excessive stress levels can have an effect on our physical and emotional health. This also contribute to high level of inflammation in the body. The best techniques for stress management at home is to practice meditation daily and simple breathing exercises. Alway consualt a healthcare professional for ongoing support is advised if needed.