Nutritional Wellbeing
The listing of these websites in no way implies any form of endorsement by the University. The University takes no responsibility for the content of these websites. They have been suggested by colleagues who use them and are provided in good faith, for general information purposes only.
Eat Seasonal Recipes
Taken from a range of fantastic sources, follow the links below to access recipes designed to get you eating seasonally. All recipes were previously featured in the Well Now newsletter. Send us your own seasonal recipes to wellgrp@st-andrews.ac.uk
Autumn (September, October, November)
Ingredients: Brussel Sprouts | Celeriac | Parsnip | Pheasant (October 2019)
Balsamic-glazed Brussel Sprouts from Allrecipes
Pan-fried Pheasant with Celeriac & Parsnip Rosti from Delicious Magazine
Ingredients: Fennel | Apple (September 2019)
Apple Steusel Cake from Plated Cravings'
Shaved Fennel Salad with Croutons & Walnuts from Bon Appetit's
Ingredients: Celeriac | Leek | Banana (November 2018)
Celeriac ribbons tossed with Chard, Garlic & Pumpkin Seeds from BBC Good Food
Ham and Leek Quiche from Janie Oliver
Banana, Chocolate Chip and Walnut Loaf from Madeleine Shaw
Ingredients: Raspberry | Swiss Chard | Courgette (October 2018)
Macaroni and Cheese with Swiss Chard and Mushrooms from Live Simply
Raspberry Ripple Bars from Madeleine Shaw
Courgette & Feta Fritters from Jamie Oliver
Ingredients: Apple | Plum | Tomato (September 2018)
Scalloped Tomatoes with Croutons from Smitten Kitchen
Plum, Apple & Blackcurrant Crumble from the Telegraph Lifestyle
Ingredients: Beetroot | Apples | Kale (October / November 2017)
Crunchy raw Beetroot Salad with Feta and Pear from Jamie Oliver
Kale Waldorf Salad from Whole Foods Market
Winter (December, January, February, March)
Ingredients: Haddock | Leek | Mushroom (March 2020)
Vegan Creamy Leek and Mushroom Pie from Wallflower Kitchen
Marmalade Haddock Traybake from Nadia Hussain
Ingredients: Cod | Parsnip | Swede (February 2020)
Braised Cod with Butter Beans and Mint from BBC Good Food
Herby Root Vegetable Gratin from BBC Good Food
Ingredients: Lentils | Squash | Sweet Potato (January 2020)
Black Dal from Dishoom
Roasted Sqaush Salad with Crispy Chickpeas from Bon Appetit
Ingredients: Kale | Pumpkin | Squash (December 2019)
Boerenkoolstamppot - Stamppot with Curly Kale and Rookworst from The Spruce Eats'
Pumpkin Ravioli with Sage from The Gourmet Traveller
Ingredient: Pepper | Sweet Potato | Rhubarb (March 2019)
Baked sweet potatoes with peppers and greens from Waitrose
Rhubarb compote with vanilla creme fraiche & pancakes from BBC Good Food
Ingredient: Beef | Purple Sprouting Broccoli | Bramley Apple (February 2019)
Ginger Beef Kebabs from Madeleine Shaw
Grilled Purple Sprouting Broccoli with Tahini Dressing from Hugh Fearnley-Whittingstall
Apple Crumble from The Healthy Chef
Ingredient: Pomegranate (December 2018)
Creamy goat's cheese with chive & pomegranate from Good Food
Mulled pomegranate juice from Good Food
Ingredients: Sweet Potato | Clementine | Chicory (March 2018)
Sweet potato, fig and chicory salad from The Yoga Kitchen
Clementine Tea from Angela Kim
Ingredients: Cauliflower | Rhubarb | Swede (February 2018)
Oatmeal Rhubarb Porridge from eatingwell.com
Cauliflower and Feta cheese omlette from epicurious.com
Neeps and Tatties Soup from BBC Good Food
Ingredients: Pear | Jerusalem Artichoke | Potato (January 2018)
Pear Spice Chia Smoothie from greenblender.com
Jerusalem Artichoke and Potato Soup from allrecipes.co.uk
Pear and Ginger Oats Bars from nourishyourglow.com
Ingredients: Parsnip | Pomegranate | Cabbage (December 2017)
Creamy goat's cheese with chive & pomegranate from BBC Good Food
Yaki Udon from BBC Good Food
Parsnip & Maple Syrup Cake from BBC Good Food
Wild Rice Purple Salad from Amelia Freer
Spring (April, May)
Ingredients: Apricot | Asparagus | Mackerel (May 2020)
Balsamic Pickled Apricots from Better Home & Garden's
Smoked Mackerel Salad with Asparagus & Mustardy New Potatoes from Jules Mercer's
Ingredients: Crab | Potato | Spinach (April 2020)
Kakrar Jhol - Bengali Crab Curry from Amrita Roy's
Saag Feta from Priya Krishna's
Ingredients: Lettuce | Peas | Rhubarb (May 2019)
Griddled lettuce and peas from BBC Good Food
Yoghurt rhubarb fool from Delia Smith
Ingredients: New Potato | Spinich | Banana (April 2019)
New potatoes with spinich and capers from BBC Good Food
Dark chocolate, almond & sea salt baked oatmeal from Ambitious Kitchen
Ingredients: Spinach | Aubergine | Apricot (May 2018)
Aubergine stuffed with chilli jam and feta in polenta crust from Andrew Dargue
Raw Apricot, Orange and Coconut Bites from Madeleine Shaw
Chickpea, Tomato & Spinach Curry from BBC Good Food
Ingredients: Spring Greens | Leek | Passionfruit (April 2018)
Tofu & Chickpea Curry with Spring Greens from jamieoliver.com
Braised Leaks and Peas with Feta & Dill from The Telegraph
Passionfruit Bliss Balls from healthymummy.com
Summer (June, July, August)
Ingerdients: Beetroot | Tomato | Wheat (August 2019)
Beetroot, Tomato and Goat's Cheese Salad from Sarcastic Cooking
No knead bread from Marie Paterson (OSDS)
Ingredients: Tomato | Fennel | Cucumber (July 2019)
Sausage Meatball Sandwich from Bon Appetit
Pickled Cucumber from BBC Good Food
Ingredients: Carrot | Fennel | Strawberries (June 2019)
Rainbow Baguette from BBC Good Food
Strawberry, Feta & Thyme Tart from BBC Good Food
Ingredients: Blackberry | Fig | Broad Beans (August 2018)
Pasta sauce with broad beans, mint and bacon from Riverford Organic Farmers
Blackberry, Fig and Sage Ice Lollies from Snixy Kitchen
Ingredients: Carrots | Peas | Lettuce (July 2018)
Baked carrot and nigella seed bhajis with raita from BBC Good Food
Quinoa, pea and avocado salad from BBC Good Food
Chargrilled gem, radicchio and gooseberry with hazelnuts from The Guardian
Ingredients: Asparagus | Courgette | Gooseberry (June 2018)
Smoked Haddock with Asparagus and Aubergine Chips from Madeleine Shaw
Courgette and Tahini Dip from BBC Good Food
Gooseberry and Sage sauce from The Guardian
These sites have a huge variety of easy and nutritious recipes, and are constantly updated so there is always something new to try…
Amelia Freer is a qualified nutritional therapist and author of several cookery books (http://ameliafreer.com/recipeposts)
Madeleine Shaw is a nutritional author and creator of the Glow Guides app (http://madeleineshaw.com/recipes)
Green Kitchen Stories, written by a Swedish-Danish couple, is dedicated to delicious vegetarian food (http://www.greenkitchenstories.com/recipe-index/)
Joe Wicks, also known as the Body Coach, is a nutritional coach and exercise expert https://www.thebodycoach.com/blog/cats/recipes
Deliciously Ella, created by Ella Woodward, focuses on plant-based recipes (https://deliciouslyella.com/category/recipes/)
Let us know what food blogs you enjoy by emailing: wellgrp@st-andrews.ac.uk
Quick guide to food allergies and intolerances
The Eatwell Guide booklet (Scottish Government)
Food Standards Agency
Bupa (Diet and nutrition):
http://www.bupa.co.uk/health-information/diet-nutrition
Food intolerance:
https://www.allergyuk.org/food-intolerance/food-intolerance
Allergy and intolerance(Food Standards Agency):
https://www.food.gov.uk/science/allergy-intolerance
Healthy Eating:
https://www.nutrition.org.uk/healthyliving.html
Eat Well - Your guide to healthy eating:
http://www.food.gov.uk/sites/default/files/multimedia/pdfs/publication/eatwell0708.pdf
Healthy Eating (The Association of UK Dietitians):
https://www.bda.uk.com/foodfacts/HealthyEating.pdf
Helping and encouraging employees to make wise food choices and have healthy lifestyles can influence an employee's long-term health and fitness. OSDS runs healthy eating related events which include:
- Healthy lunches for busy people
- Eating well
- Eating well: focus on sugar
- Nutrition and Oral Health
Healthy eating and active living can lead to elevated mood, energy and self-esteem; reduced anxiety and stress; reduced risk of heart disease and some forms of cancer.
Resources
The following are resources for information, tips and recipes on healthy eating at work:
- Eating well at work - tips and ideas for making healthy lunches
- Cheap and healthy lunch ideas for work (Eating Well)
- Eating well at work (Australian Healthy Food Guide)