Orange and olive freekeh with grilled trout
Overview
Prep time
10 mins
Cook time
15 mins
Ingredients
bunch of spring onions, thinly sliced
50g pitted black olives, halved
50g flat-leaf parsley, finely chopped
100g cooked freekeh
200g cooked Puy lentils
1 large orange, cut into segments
300g trout fillets, skin on
For the dressing
2 tbsp extra-virgin olive oil, plus extra for rubbing
1 tbsp sour cherry or pomegranate molasses
1 tsp Aleppo pepper
Healthy High Protein by Dr Rupy Aujla (Ebury Press, £26)
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
The Independent
a day ago
- The Independent
You're probably not eating enough protein. How to get more at any age
Sign up to our free Living Well email for advice on living a happier, healthier and longer life Live your life healthier and happier with our free weekly Living Well newsletter Live your life healthier and happier with our free weekly Living Well newsletter Email * SIGN UP I would like to be emailed about offers, events and updates from The Independent. Read our Privacy notice Protein is vital for more than just muscle building; it plays a crucial role in maintaining strength, supporting the immune system, and sustaining energy levels, essential for a full life into later years. Despite this, many older adults often don't meet their daily protein requirements. The good news is that rectifying this doesn't demand a complete dietary overhaul; simple habits and smart food choices can make it surprisingly easy to stay on track. To help navigate this essential aspect of nutrition, The Independent consulted Dr Sammie Gill, a specialist gastroenterology dietitian at Symprove UK. Dr Gill has explained the key health benefits of protein and outlined how much individuals should aim for each day. Crucially, she has also shared five straightforward and effective methods to ensure you're consistently getting the protein your body needs daily. What are the health benefits of protein, especially for older adults? open image in gallery Protein is crucial for maintaining muscle mass ( PA ) For older adults, protein is crucial for maintaining muscle mass, strength and overall functional ability. 'Protein is essential for growth, repair and maintenance [within the body], and has several important functions,' explains Gill. 'For example, it plays a key role in the structure and support of body tissues and organs. Protein also forms the basis of hormones, enzymes and antibodies of the immune system. 'In addition, higher protein intakes have been linked with higher bone mineral density and a slower rate of bone loss, muscle mass, and strength in older adults.' Good sources of protein include lean meats like beef, chicken and turkey, as well as fish, eggs, dairy products and plant-based options like beans, lentils, tofu, and nuts and seeds. What is the recommend daily intake of protein for adults? open image in gallery A high protein diet can help you build muscle and get fitter at any time of life ( PA ) 'In the UK, adults require 0.75g of protein per kg of body weight daily [according to Reference Nutrient Intake (RNI)],' says Gill. 'You can meet protein requirements with animal proteins and plant-based proteins, or plant-based proteins alone.' For example, a 70kg person would need approximately 52.5g of protein daily, but this recommendation can vary based on factors like age, activity level and overall health. 'Protein becomes more important as you get older with age-related changes in protein digestion, protein absorption, and protein metabolism,' says Gill. 'Research suggests that older people (65+) should consume 1-1.2g of protein per kg of body weight daily to support muscle mass and function.' The dietitian also highlights that it is also important to incorporate exercise, particularly resistance/strength-based exercises, alongside adequate protein intake. 'Protein and exercise work synergistically – their combined effect is greater than the sum of their individual effects,' says Gill. Why do many older adults not consume enough protein? Older adults may not consume enough protein due to a combination of factors, including a decreased appetite. 'Decreases in appetite, alongside changes in taste and smell, can result in an overall lower food intake, including protein,' says Gill. 'It's thought around 15-30 per cent of older people lose their appetite. Older people are also at a higher risk of chronic illnesses which often require higher amounts of protein.' If you are keen to reap the benefits of a higher protein diet, we are here to help. How to incorporate more protein into your diet open image in gallery Drinking protein is a good way to boost your consumption ( PA ) 1. Spread your protein throughout the day 'For example, think Greek yogurt for breakfast, eggs at lunch and beans at dinner,' says Gill. 2. Include protein-containing snacks during the day between meals 'For example, a handful of almonds, wholegrain crackers with peanut butter, or a slice of cheese with some grapes,' suggests Gill. 3. Consume more high-protein drinks 'Consider higher protein drinks such as cow's milk, unsweetened soya milk, or kefir,' recommends Gill. 4. Include items that don't require much prep time 'For example, cans of legumes (such as chickpeas or lentils) and tinned or frozen fish can be great options,' suggests Gill. 5. Focus on whole foods rather than protein bars Although protein bars are popular, there are more healthier alternatives. 'I wouldn't recommend protein bars,' says Gill. 'They often contain a long list of unnecessary ingredients including sugars, sweeteners, emulsifiers, thickeners, sodium and other additives. Focus on whole foods instead.'
Daily Mail
6 days ago
- Daily Mail
Lidl shopper, 19, left disgusted after discovering eyeball-like 'growth' in popular snack enjoyed by millions
A Lidl shopper was left 'disgusted' after finding 'mould' growing inside a sealed protein snack sold by the budget supermarket. Faye Allan, 19, from Nottingham bought the Milbona High Protein Chocolate Flavour Pudding from her local Lidl earlier this month. 'I came back from the gym and wanted to eat something with high protein, and was told it's good for you,' she said. It had the best before date of August, 20, so it had two weeks before it was supposedly meant to go off. And, she said: 'The thing is, the packaging wasn't even tampered with—it was fully sealed and in date.' The pudding was a treat the student said she ate 'almost every day', because she 'really likes' them and their affordable. But recently, when she went to eat a pot of her favourite flavoured one, she found a round circle of white mould with a greenish centre staring back at her after she peeled back the lid. 'I was disgusted, I never expected that,' she said. 'I haven't bought one since because what if there is mould inside that I can't see and I accidentally eat it.' 'It's a health hazard. I'm not risking my health for protein,' she said after the ordeal. A spokesperson for Lidl said: 'We were very sorry to hear about this matter, as it's never our intention for a customer to be dissatisfied. 'We work closely with our suppliers to ensure the products we sell meet the highest possible standards, and we're disappointed if those standards were not met on this occasion.' They added: 'We always encourage customers to contact our customer care team directly with any concerns, so that we can investigate properly.' It comes a month after it came to light that a popular cheese from another major supermarket was found to be crawling with maggots. A hungry couple, Cato and Sean Cooper were left feeling sick to their stomachs after they made the horrifying discovery. They had paid £3 for a wedge of Président French Brie from a Morrisons Daily garage in Taunton West, Somerset, on May 14. But when Mr Cooper, 54, went to prepare their lunch he discovered maggots wriggling and burrowing into the soft cheese. In a video filmed by the disgusted couple, more than 16 of the parasitic bugs can be seen writhing around in the creamy yellow mass. Maggots are the larvae stage of flies, hatching from eggs laid in their hundreds by the insects in rotting materials. Mrs Cooper, 54, a recruitment firm consultant, immediately binned the cheese before contacting Morrisons' live chat service to inform them of the 'gross find'. After the ordeal the couple vowed to never buy their brie from the supermarket chain again. Recalling the disgusting find, Mrs Cooper said: 'I opened the Brie and thought "what the heck? That is disgusting" I stuck the brie in the bin but kept the wrapping. 'It must've been left out, it can't have been left properly in the fridge. Someone must've left it on the shelf. 'It's gross. I thought we should really let them know that that's not on. We could've easily eaten it. She was left 'insulted' after they offered her a mere £3 voucher to make up for their shocking ordeal. A Morrisons spokesperson said: 'We have been in regular contact with the customer to apologise for the delay while our franchise partner carried out its investigation. 'We are now confident this was an isolated incident but have been back in touch with the customer this week to offer them a further gesture of goodwill.'
Reuters
11-08-2025
- Reuters
Danone targets consumers taking weight loss drugs with new drink
NEW YORK, Aug 11 (Reuters) - Danone ( opens new tab is introducing an Oikos brand drink targeting U.S. consumers using weight loss medications such as Wegovy, pledging the dairy-based beverage helps address the common concern of retaining muscle. Patients on GLP-1 medications like Zepbound often shed valuable muscle rather than fat, worrying doctors and requiring diet changes, such as eating more protein. Danone's new drink, called Oikos Fusion, has nutrients such as vitamin D and whey protein that the French company says help build and maintain muscle. Danone is the latest food maker seizing the opportunity to sell new products to consumers dropping weight with GLP-1s, which users usually inject and are sometimes called "the shot." The market is set to grow as drug makers look to develop the appetite-suppressing medication in pill form. U.S. packaged food maker Conagra (CAG.N), opens new tab started labeling its Healthy Choice frozen meals "GLP-1" friendly, while rival Nestle (NESN.S), opens new tab launched Vital Pursuit to serve those on the medicine. The frozen pizzas and pasta bowls generally offer higher amounts of protein and come in smaller portions. Danone earlier this year introduced another high-protein Oikos smoothie to compete with Coca-Cola's (KO.N), opens new tab wildly popular Fairlife. PepsiCo (PEP.O), opens new tab is also getting into "liquid protein" as Americans add more to their diet. Danone's sales in North America grew more than 2% in its second quarter, in part because of Oikos, which is mostly a yogurt brand. "This is a brand that has been growing at a rapid pace in the marketplace and strategically expanding," said Rafael Acevedo, president of yogurt at Danone North America. Single bottles of the new drink will first be sold in Walmart (WMT.N), opens new tab for $2.12.
