Juliette Kellow (2025)

30/03/2023

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Spicy Veggie Mexican Chajitas
🌶️ Fancy a taste of Mexico for dinner but can’t decide between a chilli or fajitas?
🌶️ Enter the Chajita! Delicious spicy tinned chilli beans and sweetcorn in tortillas with classic fajita ingredients – sizzling onions and peppers, avocado, soured cream, cheese…
🥫 I’ve come up with this recipe for to support their , which aims to raise awareness of how tinned food is:
💷 Affordable
👩‍🍳 Easy to store and cook
⌛️ Has a long shelf life, which helps reduce food waste
♻️ Has recyclable packaging
🥫 Tinned food can also boost nutrition.
🫘🌽 Look at what’s in tinned kidney beans and sweetcorn…
✅ Both provide one of 5-a-day – important for overall health
✅ Both are packed with fibre – great for filling us up
✅ Both contain vitamin B1 – important for our psychological wellbeing
✅ Kidney beans provide phosphorus and manganese – vital for healthy bones
✅ Sweetcorn contains folate – which helps reduce tiredness
✅ Sweetcorn is high in vitamin C – needed for immunity
Here’s the recipe. Enjoy!
Spicy Veggie Mexican Fajitas
Makes 8
1 tbsp vegetable oil
2 red onions, cut into wedges
2 garlic cloves, crushed
3 mixed coloured peppers, deseeded and sliced
400g can kidney beans in chilli sauce
325g can sweetcorn, drained
8 wholemeal wraps, warmed
1 avocado, stone removed and diced
150g half-fat soured cream
75g reduced-fat cheese, grated
Few handfuls iceberg lettuce, shredded
Lime wedges, to serve
1️⃣ Heat the oil in a non-stick pan. Fry the onion and garlic for 5 min. Add the peppers and cook for 5 min until sizzling and softened.
2️⃣ Heat the kidney beans and sweetcorn in a microwave oven or in a pan on the hob.
3️⃣ Place the chilli beans and sweetcorn, onions and peppers, wraps, avocado, soured cream, cheese, lettuce and lime wedges on the table and let everyone create their own chajitas!
Per chajita
1491kJ / 355kcal
12g fat
4.4g saturates
43.7g carbohydrate
11g sugars
10.3g fibre
13g protein
1g salt

23/03/2023

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TAGLIATELLE CARBONARA MAKEOVER
Fancy a carbonara, that’s a little healthier than the traditional recipe?
Here’s how with just 2 simple changes…
🥦 Add broccoli and spinach to add some 5-a-day
🥄 To keep fat – and especially saturated fat – use reduced-fat cream cheese rather than cream (I know some people make it with eggs but I never want to risk a scrambled mess in the pan!).
Each serving of this dish…
✅ Gets a green traffic light for saturates
✅ Provides one of 5-a-day
✅ Is a source of protein
✅ Provides a quarter of daily fibre needs
✅ Is rich in potassium for muscles
✅ Is packed with bone-friendly phosphorus
✅ Is loaded with antioxidant selenium
✅ Is high in folate and vitamin C, which help reduce tiredness
✅ Provides magnesium, iron, zinc and many B vitamins
Enjoy!
Tagliatelle carbonara
Serves 4
320g tagliatelle
1 tbsp olive oil
1 large onion, diced
2 garlic cloves, crushed
6 rashers lean back bacon, chopped
200g broccoli florets
2 large handfuls baby spinach
100g light soft cheese
1️⃣ Cook the pasta according to the pack instructions.
2️⃣ While the pasta is cooking, heat the oil in a large non-stick frying pan and fry the onion and garlic over a medium heat for 5 minutes until softened.
3️⃣ Add the bacon and cook until pink.
4️⃣ Add the broccoli to the pasta for the last 2-3 minutes of the cooking time.
5️⃣ Add a littlr of the pasta cooking water to the onions and bacon, together with the spinach and cream cheese. Stir together until the spinach wilts.
6️⃣ Drain the pasta and broccoli, reserving a little of the cooking water. Add to the creamy sauce and toss together, adding a little more water if needed to loosen the sauce.
7️⃣ Season with black pepper and serve with grated parmesan, if desired.
Nutrition per serving
2103kJ / 500kcal
14.8g fat
5.4g saturates
64.9g carbohydrate
7g sugars
7.7g fibre
22.8g protein
1.6g salt

17/03/2023

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NUTRITIOUS HYDRATION
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It’s Nutrition & Hydration Week and I’m delighted to have written this blog for Dairy UK, looking at how milk and yogurt have the potential to provide both a wide range of nutrients as well as fluid.
🥛 Milk is a good choice for boosting nutrients and fluid. A 200ml glass of semi-skimmed milk provides 28% of our daily needs for phosphorus, 31% for calcium, 35% for riboflavin (vitamin B2), 41% for iodine and 76% for vitamin B12.
🥛 That’s a lot of nutrition in 200ml fluid!
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🥄 Around a fifth of the fluid in our diet comes from food, too – and this means yogurt is a great choice.
💧 Most yogurts are around 70-90% fluid, depending on the variety.
🦴🧠 A 150g pot low-fat fruit yogurt provides 120ml fluid (just over half a typical glass) and provides more than a quarter of daily needs for bone-friendly calcium and phosphorus, and 48% for iodine, important for cognitive function.
Find the link for the blog on Dairy UK’s website under the Nutrition and Health section.

14/03/2023

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STAYING HYDRATED

This National Nutrition and Hydration Week, I want to capture how drinks sweetened with non-sugar sweeteners can be incorporated into a healthy, balanced diet.
💧 Staying hydrated is so important, which is why I’m supporting to highlight how non-sugar sweetened beverages can provide more variety, without the added calories or sugar.
🥤🥛☕️🧋🫖 All drinks (except alcohol) contribute to our fluid intakes.
🚰 While water is a great choice, non-sugar sweetened drinks also provide fluid to help us stay hydrated, but without the calories or sugar.
What's your favourite drink?

10/03/2023

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HOMEMADE VEGGIE PIZZA
🍕 This pizza is loaded with flavour and nutrients. Each pizza contains three of 5-a-day and is a source of protein. It also provides magnesium, iron and iodine – and is high in potassium, calcium, phosphorus, copper, zinc, selenium, vitamins A and C, and many B vitamins.
Enjoy!
Veggie pizza
Makes 4
For the dough:
400g strong plain flour + extra for kneading
½ tsp salt
½ tbsp sugar
7g sachet yeast
325ml warm water
For the pizza sauce:
1 tbsp oil
1 onion, finely diced
2 garlic cloves, crushed
400g can tomatoes
1 tbsp tomato purée
½ tsp mixed herbs
For the topping:
2 red onions, sliced
1 green and red pepper, chopped
Handful mushrooms, sliced
300g firm mozzarella, grated
1️⃣ Make the dough. Mix the flour, salt, sugar and yeast in a bowl. Add the water and mix until combined. Turn onto a floured surface and knead for 10 min until smooth. Put in a lightly oiled bowl, cover with clingfilm and leave in a warm place for 45-60 min until doubled in size.
2️⃣ While the dough is rising, make the pizza sauce. Heat the oil in pan over a medium heat. Add the onion and garlic and cook for 5 min until soft. Add the tomatoes, purée and herbs and simmer for 10 min until thickened. Season with black pepper and blend until smooth.
3️⃣ Preheat the oven to 220°C/fan 200°C/gas mark 8.
4️⃣ Gently knock back the dough then divide into four. Roll out each piece on a floured worktop then transfer to a baking tray. Spread over some tomato sauce and top with the veg and cheese.
5️⃣ Bake in the oven for 10-15 min, cut into pieces and enjoy!
Per pizza
2910kJ / 692kcal
19.7g fat
10.9g saturates
93.7g carbohydrate
16.3g sugars
8.7g fibre
30.5g protein
1.4g salt
#

27/02/2023

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NUTRITION IN THE NET
I’m delighted to be speaking this afternoon on the nutrition benefits of sustainably-sourced seafood at the annual summit organised by
It’s a packed day kicking off with presentations from both UK and Norwegian government ministers.
My presentation this afternoon afternoon forms part of the session on seafood as part of a sustainable and healthy diet.

06/02/2023

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WORKING OUT WITH DAIRY
I’m delighted to have written this blog for Dairy UK looking at how dairy products provide a range of nutrients to support fitness, whether you enjoy a 45-minute dance class or are training for a marathon.
💪 At the top of the nutrient list is protein, which helps to build and maintain muscle mass.
💧 Milk and yogurt also have a high fluid content so contribute to hydration.
👟 Milk and yogurt also supply carbohydrate in the form of lactose. Great news as carbs are the body’s main supply of fuel to give us energy.
There are also several nutrients in dairy products that can help to support workouts. These include:
🥱 Vitamins B2 and B12, which release energy from food and reduce tiredness and fatigue
💪 Calcium and potassium, which are important for normal muscle function
🏃 Iodine, a nutrient in milk and yogurt that helps to maintain normal thyroid function and makes thyroid hormones, which help regulate our metabolism
Find the link for the blog on Dairy UK’s website under the Nutrition and Health section.

30/01/2023

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MAKE SOFT DRINKS INTERESTING

I'm delighted to say I'm working with for another year to carry on the conversation around non-sugar sweeteners and their benefits.
🗓️ I wanted to start off by sharing a top tip for taking healthy new year's resolutions such as Dry January and cutting down on sugar into February!
✅ An easy way to do this is to choose non-sugar sweetened soft drinks in place of alcoholic ones to reduce sugar intake as well as staying off the alcohol.
🍹 To make them interesting, serve your chosen soft drink in a martini, cocktail or wine glass – and enjoy the same experience, without the alcohol OR sugar!

20/01/2023

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8 REASONS TO LOVE CHEESE
It’s National Cheese Lovers Day in the USA so what better time than to celebrate the nutritional benefits of one of my favourite foods. Here’s the lowdown…
💪 Cheese is rich in protein, which maintains and builds muscles and supports our bones. A 30g serving of Cheddar provudrs 15% of our daily needs.
🦴 It’s packed with calcium in a form the body is easily able to absorb and use. A 30g serving of Cheddar provides 28% of our daily needs – great news for our bones, teeth and muscles, which all need calcium.
🦴 Cheese is rich in phosphorus, another nutrient important for bones and teeth. A 30g chunk of Cheddar provides 22% of daily needs.
👁️ A chunk of Cheddar adds vitamin A to our diet – a nutrient important for our skin, eyes and immune system. A 30g portions provides 19% of daily needs.
🌱 For anyone following a vegetarian diet, enjoying cheese is a great way to boost vitamin B12. This vitamin is only found naturally in animal foods and is needed for our immune and nervous systems, is vital for making red blood cells and helps fight fatigue and tiredness. There’s 28% of daily needs in 30g Cheddar.
🦷 Hard cheeses are free from sugar (unless they have dried fruit like apricots or cranberries added). Softer cheeses like mozzarella, brie, and cottage cheese only contain small amounts of natural sugars that come from milk (lactose). This makes small amounts of cheese a good option to have in place of foods high in sugar, especially for snacks and desserts.
🧀 Cheese is versatile – it’s great on toast, in sandwiches or as a jacket potato topping. It can be sprinkled over pasta, added to sauces for lasagne or cauliflower cheese and is perfect for sharing platters and cheeseboards.
🧀 Many cheeses are high in fat, especially saturates, but there are plenty of lower-fat varieties available. Some of these are naturally lower in fat such as camembert, others have fat removed in the same way fat is removed from milk. Look at the nutrition panel to check out the fat and saturated fat content of your favourite.
I love all cheese? What’s your favourite?

13/01/2023

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PENNE WITH PEPPERS, SPINACH & OLIVES
When time is short, this speedy vegan-friendly pasta dish is a winner – and with its Med-style vibe, it’s a tasty reminder spring is getting close.
it’s also great for good nutrition. Here’s why…
💚 It’s a green traffic light meal - low in fat, saturates, sugars and salt!
💪 Despite being meat-free, it provides 38% of daily protein needs
🧻 It has two thirds of our daily fibre
🍅 It contains 2 of our 5-a-day
It contributes the following to our daily vitamin and mineral needs:
🩺 36% selenium – for normal thyroid function
💬 37% iron – for supporting cognitive function
💅 39% zinc – for hair, skin & nails
💤 43% magnesium – reduces tiredness
😄 46% vitamin B6 – for regulating hormones
👨‍⚕️ 48% potassium – for healthy blood pressure
🫀 52% vitamin B1 – helps the heart function normally
🩸 61% folate – for healthy blood
🦴 66% phosphorus – for strong bones
🧠 76% vitamin B3 – for normal psychological function
🤧 80% copper – for our immune system to function properly
🧫 100% + manganese & vitamin C – antioxidants that help protect cells from damage
🫘 For a plant-based protein boost you could add tinned beans, chickpeas or lentils.
Here’s the recipe:
Penne with peppers, spinach & olives
Serves 3
400g wholewheat penne
1 tbsp veg oil
1 large onion, sliced
2 garlic cloves, crushed
2 peppers, deseeded & sliced
½ bag baby spinach
½ jar red vegan pesto
50g pitted olives
1️⃣ Cook the pasta according to the pack instructions.
2️⃣ While the pasta is cooking, heat the oil in a non-stick frying pan, add the onion, garlic and peppers. Cool over a medium heat for 5-10 minutes until the veg soften. Stir through the spinach and leave to wilt.
3️⃣ Drain the pasta, stir through the pesto, veg and olives, season with black pepper and serve.
Nutrition information
Per serving
2590kJ / 616kcal
14.9g fat
2g saturates
90.9g carbohydrates
12.7g sugars
19.3g fibre
20g protein
0.9g salt
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Juliette Kellow

30/03/2023

23/03/2023

17/03/2023

14/03/2023

10/03/2023

27/02/2023

06/02/2023

30/01/2023

20/01/2023

13/01/2023

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