A Balanced Meal

6 type of nutrients essential for survival 1. proteins 2. carbohydrates 3. lipids (fats) 4. vitamins 5. minerals 6. water

¼ Carbohydrates Rice Pasta Quinoa Couscous Potatoes Bread Barley Oats Other cereals….

¼ Protein Eggs Seafood Poultry Red meat Pulses Milk Yoghurt Cheese Tofu nuts

½ Vegetables

Irish Stew

Ingredients….. 1 onion 2 cloves of garlic 2 carrots 2 stalks of celery 6 potatoes Can of Guinness (beef stock will do) 1 Kg of beef chuck, lamb or chicken. A cheap cut will do Whatever herbs you have handy- parsley, rosemary and thyme all work well.

Method 1. DICE the onion and chop the garlic 2. Wash peel and chop the carrots, celery and potatoes 3. Chop your meat into desired portions and fry in HOT oil until browned on all sides. Remove to a plate and leave to rest. 4. In the same pan, saute the onions, until soft and starting to brown. Add garlic for the last few minutes. 5. Add vegetables and cook for a further few minutes. Deglaze with the cooking liquid and then transfer everything to a larger pot. 6. Add the meat and herbs. 7. Ensure everything is just covered with liquid. 8. Cook for 2 hours or so, until the meat is tender and the vegetables are soft. 9. Season to taste. 10. Serve with a glass of wine or…………..

Nutrition: per serving kcal524 fat23g saturates11g carbs45g sugars0g fibre6g protein37g salt1.09g