Going Mediterranean might save you some pounds!
Have a look at our cost per meal, it's cheaper than you'd think!
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Overnight Oats
Chicken and Vegetable Omelette
BBQ Turkey and Vegetable Wrap
Turkey Burgers
Fish, Chips and Mushy Peas
Spanish Chickpea Stew
Pork Skewers
3 Bean Chilli
Spaghetti Bolognese
Easy Chicken Bake
Fajitas
Shakshuka
Chicken Nuggets
Scouse
Baked Fish Fillet
Side Salad
Tomato Sauce
Bubble and Squeak
Sweet Potato Chunks
Chunky Chips
Mushy Peas
Garlic Bread
Peel Crisps
Chocolate Baked Oats
Skyr 'Ice cream' Bites
Crunchy Nut Chia Pudding
Coconut Chia Pudding
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£0.40
£2.09
£1.59
£1.36
£2.68
£2.16
£5.99
£4.17
£5.93
£7.77
£3.21
£3.01
£2.08
£5.39
£1.39
£3.68
£1.89
£1.59
£2.09
£1.04
£0.82
£1.09
£2.75
£0.82
£0.87
£0.55
£0.64
Take a Look At Our How-To Videos
Tips and tricks from the professionals in the community
Theresa Hydes
"I am doctor and researcher looking after patients with fatty liver disease. This is an extremely common condition affecting around 1 in 3 adults locally. Only a small number of people with fatty liver disease develop serious liver disease (liver scarring), but fatty liver disease also increases your risk of diabetes and high blood pressure. The most important message I want to tell my patients is that fatty liver disease is reversible! Eating a diet which contains more vegetables, pulses/lentils, fish and white meat and less saturated fat/sugar, fizzy drinks, ready meals/takeaways, processed/red meat will lead to immediate and long-term health benefits for you. This includes weight loss, eradication of diabetes or better diabetes control, better bloods pressure, good cholesterol levels, significantly lower risk of heart disease and cancer, improved mental health and joint problems and prevention or reversal of fatty liver disease. You really are what you eat, so treat yourself to these tasty meals full of nutrients and enjoy the benefits!"
Dr Mike Merriman
“I have been a Kirkby GP for nearly 23 years and have an interest in diabetes and the prevention of heart disease. I am passionate about giving people the opportunity to make their own choices, learn new skills and feel good about what they eat. This Kirkby cookbook has been produced by the dedication of local nutrition students with contributions from Kirkby people and organisations. It is our cooking resource……so have a look, have a go and enjoy these lovely, straightforward, tasty meals for you and your family.”
Dr Dan Cuthbertson
I am a doctor at Aintree Hospital, Liverpool looking after people living with diabetes, liver and heart problems and other weight-related conditions. I enjoy being active and am a keen runner and cyclist. Aside from the importance of having a healthy diet, most importantly reducing the amount of processed foods, being physically active is so important. Being physically active can help prevent and treat almost every condition (all of the above health conditions and many, many more) and helps you feel better in so many different ways, improving both your physical and mental health. Following this advice does not have to mean going to a gym (but can be if you enjoy that) but can be getting outside walking, enjoying the daylight and nature or doing anything you enjoy (dancing, gardening, whatever you enjoy). Where possible, use your feet and get some Vitamin D and Vitamin N (Nature). Every step counts…
Dr Cyril Sieberhagen
I am a Liver Consultant at Aintree Hospital who look after people with liver disease that result from diabetes, high blood pressure, high cholesterol and living with obesity. The development of this cookbook is a major step towards helping people take those first steps to a healthier lifestyle. I love the fact that it has been developed locally. It’s exciting and it’s fun and I would encourage everyone to get stuck in.
Making Kirkby Mediterranean
Being a qualified chef I love all types of food but since I found out I had type 2 diabetes and a fatty liver, I started to think about the future so I primarily eat Mediterranean food now. It's a lot better for me and it's simple, cheap and quick to make. I would recommend it to anyone. The perception of it costing more for the ingredients and that it takes ages to make is a myth.
Trust me
Terry Birch, Local Chef
Contributors
As part of our research, we spoke to local groups and created a cookbook by you, for you.
Northwood Mums Group
After speaking to Mums in the group, we added family friendly recipes like Chicken Nuggets to make sure kids will enjoy our meals too!
Centre 63
As part of their 'Multiply Project' Centre 63 provide cooking classes with air fryers and slow cookers, that's why lots of our meals use these methods!
Millbrook Medical Centre
Staff and patients who live and work in the local community helped us with meal ideas like Scouse.
NHS Focus Group
Patients who have made the swap themselves told us all their tips and tricks to a healthy lifestyle.
Cheshire & Merseyside Integrated Care Board
Many thanks to the Integrated Care Board for funding the development of this cookbook.
Liverpool John Moores
Three students collected everyone's ideas and made this book just for you!