Recipe Card
Salads can be packed full of nutrients, and are the perfect accompaniment for this heatwave summer! This can be a great way to keep your nutrient intake up, whilst keeping cool and eating well. Adding a good protein source to your salads, is the trick to keeping full for longer! This recipe card will go through the ingredients, methods and then provide a nutritional breakdown and explanation of what these nutrients mean. Look out for our vegan/vegetarian options for protein additions to salad.
There are a few different recipes out there, we took inspiration from the good food recipes
Lamb Kofta
Recipe makes 4 Koftas
Ingredients
500g Lamb mince
Salt
Pepper
1 tsp cumin
2tsp ground coriander
2 minced garlic cloves or 2tsp ground garlic
1 tbsp finely chopped mint
2tsp smoked paprika
1 tsp ground cinnamon
Method 🥄
- Combine all spices and herbs.
- Mix into the meat.
- Shape into desired shape. If using wooden skewers, submerge them in water for at least 15 to 30 minutes prior to cooking to prevent them from burning on the grill.
- Chill the mix: Once you have thoroughly mixed the spices into the lamb, let the mixture rest in the fridge for at least 30 to 60 minutes. This allows the flavours to meld and prevents the meat from falling off your skewers during grilling.
- Use high heat: Lamb kofta is best cooked over direct heat on a barbecue or in a cast-iron griddle pan to achieve a crispy, charred exterior.
- Serve with Greek Salad, see recipe here, along with flatbreads, tzatziki and pomegranate seeds.
Nutritional Breakdown
| Nutrient | per serving (2 kofta) | per 100g |
| Carbohydrate | 2.8 g | 1.1 g |
| Protein | 45 g | 23.6 g |
| Fat | 23 g | 12 g |
| Energy | 398 kcals | 209 kcals |
| Fibre | 2.4 g | 1.3 g |
| Total Sugars | 0.4 g | 0.2 g |
| Saturated Fats | 11.2 g | 6 g |
| Mono-unsaturated fat | 9.8 g | 5.1 g |
| Polyunsaturated fat | 1.3 g | 0.7 g |
| Iron | 5.3 mg | 2.8 mg |
| Potassium | 665.7 mg | 349.5 mg |
| Zinc | 8.5 mg | 4.5 mg |
Sustainability
🌍 Greenhous gas emissions: 7.4 kg CO2 eq
🌱 Land Use: 124.4 m2/year
💧 Freshwater Withdrawals: 331 L
What does this mean?
With 45 g of protein per serving, these are a great source of protein to help support muscle growth and recovery, as well as staying full for longer!
Read more about the benefits and importance of protein in our protein blog!
A total of 2.5 g of fibre per fritter helps to contribute to the daily target of at least 30g of fibre.
These koftas also provide a good range of micronutrients with each serving contributing to:
- 61% of daily recommended Iron intake for Males
- 36% of daily recommended Iron intake for Females (due to menstrual losses)
- 19% of daily recommended Potassium intake
- 89% of daily recommended Zinc intake for Males
- 121% of daily recommended Zinc intake for Females
Overall a great addition to any meal to boost protein and contribute to overall daily requirements!
Learn more about key nutrients in our nutrient deep dive blogs on our blog page
Using myfood24 for recipe creation
Healthcare
Our healthcare platform enables patients to easily add and save recipes using the in-diary recipe function, supporting a more accurate reflection of their dietary intake, especially for homemade meals.
Healthcare professionals (HCPs) can create, analyse, and assign recipes and meal plans through the healthcare professional portal. Using the impersonation feature, HCPs can enter recipes directly into a patient’s diary, mirroring the patient experience. Meal plans can also be built with recipe-based entries and assigned for easy access within the diary.
The Nutritional Analysis “Recipes” tool allows HCPs to evaluate recipes against individual targets, government guidelines, or comparable database items, supporting both clinical assessment and patient education.
Research
In our research platform, both participants and researchers can use the recipe function in food diaries to log custom meals. This can help improve the accuracy of dietary data compared to relying on generic recipe entries.
Teaching
The teaching platform provides students and educators with access to the same recipe tools as research. These can help support learning around recipe creation, nutritional analysis, and the understanding of the contribution of individual ingredients can have to overall dietary intake.
Author: Jessica Eardley-Thompson, ANutr
Editor: Lucy Clarkson, SENr Nutritionist