Enjoy Healthy Warming Winter Meals without feeling too guilty!

Monday 15th February 2021

Article for February Edition of TAM

Enjoy Healthy Warming Winter Meals without feeling too guilty!


Hello again, fellow U3A members.  I wanted you to know how much I enjoyed receiving your e mails, often with photos of my recipes, attached.  Great to hear from different areas and to discover more about you. Interesting to hear what you are cooking, as well as how you are coping with problems, such as Covid 19; perhaps the shock of recently living alone; or having to re-learn cooking skills, as you are now coping with a disability.

Personally, like many of us, I find the month of February a bit of a struggle. Often waking up to to grey skies and bleak, cold days, I think we all feel less motivated about going outside for a walk in the fresh air? Perhaps we need to be positive and view Feb as a short month that we can use gainfully to get busy in our kitchens and cook delicious warming, yet healthy meals, without feeling too guilty!

Root vegetables such as sweet potatoes, carrots, parsnips, swede, turnip, celeriac, onions etc. are perfect at this time of year.  Full of fibre and vitamins, without being too calorie laden, they can be made into warming soups, casseroles, hot pots and curries, as well as vegetable purees and bakes like the Vegetable Bake, I offer here.  Make the most out of wonderful citrus fruits like oranges, grapefruits, and tangerines for a big hit of valuable vitamin C.  Mangoes and pineapples are also available now, so conjure up plenty of delicious fruit salads for pretty, yet healthy desserts.

Several of you have requested meals for the microwave, so I am including a tasty recipe for Potato and Parsnip Bake with Onion, Bacon and Cheese.  The microwave is an excellent way to cook food speedily, once you know how, particularly when dealing with small amounts as it cooks by weight and time, not temperature.  You can microwave many foods without the addition of fat, so it is also a healthy method of cooking.  For example, I often soften chopped onion, celery and carrot, in a cereal bowl with a little water and some dried herbs, in the microwave for about 3-4 minutes, then add them to soups, sauces and casseroles.  It saves on washing up too as food rarely sticks to microwave dishes!


 Having made them, solo cooks might like to portion out all of the recipes in this issue, pack, label and freeze, once cold then use within 3 months

. Simply de-frost overnight in the fridge, then re-heat to serve.

I have also added a vegetable curry recipe along with a apple & blackberry crumble, with orange to my RECIPES TAB, please take a look.


Have you tried making Beverley's recipes? Send your photos to tam.editor@u3a.org.uk. We'd love to hear from you . 

Jackie McDernott from Shoebury and Thorpe Bay u3a, has made the smoked mackerel pate..." We very much enjoyed it and it is sure to become a regukar lunchtime favourite" commented Jackie.

Jan Elliott from Rugby u3a made the butterbut squash recipe, "I made the butternut squash recipe (TAM, Winter). Fantastic! I am on my own but have held half for another night. I didn’t have any salad leaves but cooked some broccoli florets to dot over. It looked good and I’m sure it did me good."

Final but exciting news:

Beverley has secured a new book deal focusing on healthy recipes for older people. Eat Well To Age Well will be a full-colour, coffee table-style book that will include an introduction about healthy facts on food and lifestyle. Recipes will cover starters and snacks to microwave meals and dinner parties. The book will be published next September.

Georgina Bentliff, from publisher Hammersmith Books, said: “We're a small, independent publisher specialising in health and with the catchline 'challenging received wisdom'.

In Beverley's case she's challenging the thinking that age inevitably brings with it worsening health and chronic diseases. Beverley at 71 is taking no medication, so she must be doing something right!” Beverley comments; “ I have really enjoyed working on the food photography for my new book, out in September. I hope you like the proposed cover, which has just been released”.

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