No Beef Wellington And New Potatoes

Wicked Wellington sliced on a plate with veg


By McDonald, T.  |  Date 15th of March 2021

This No Beef Wellington is great and can be a part of many types of dinner from something special like New Years dinner or as a midweek comforter.  It goes good with roasted veg or boiled potatoes.  This particular No beef wellington is from Wicked Kitchen.  It is wrapped in fantastic light flaky pastry and really does have a meaty taste.  Just under the pastry is a layer of mushroom and herbs.  Just take a look at that lovely texture and beautiful pastry!

Wicked Kitchen Wicked Wellington sliced on a plate

Wicked Wellington

This wellington is truly great; however, nothing is perfect and it does come with fat and salt, so resist the temptation to over do it with the portion sizes.  As with other mock meats, it lacks protein and B vitamins meaning you we need to get them from somewhere else.  That is way I tend to have a lot of vegetables and add nutritional yeast with B12 to the gravy. 

Fats

Since there is a lot of fat in a vegan wellington, it seems to make sense to examine fats and their function in the body.  Fats are used in the body to absorb fat soluble vitamins A, D and E.  Although fats are needed for a well balanced diet, only a small amount is needed.  As you may well know, too much fat in your diet will be converted into body fat.

Main fats found in food:

  • Saturated.
  • Unsaturated. 

Unsaturated fats are the better option. Although too much of any fat can raise cholesterol in the body saturated fats are the worst for it.

In short, keep fat to a minimum and opted for unsaturated fats where possible.

Nutrition of a white potato

The other source of energy in this meal is from the the carbohydrate in the potato.  Potatoes are a very nutritious food despite their bad press because of the high level of carbohydrates.  However, it is true that unused carbohydrates will end up stored as fat in the body.

Amount Per 100 grams

Calories 69
                                            % Daily Value*
Total Fat  0.1 g                                     0%

  • Saturated fat 0 g                      0%
  • Polyunsaturated fat 0 g
  • Monounsaturated fat 0 g

Cholesterol 0 mg                                0%
Sodium 16 mg                                      0%
Potassium 407 mg                             11%
Total Carbohydrate 16 g                  5%

  • Dietary fibre 2g                          9%
  • Sugar 1.2 g

Protein 1.7 g                                         3%

If that is not enough, potatoes also include vitamins and minerals.

Vitamin C15%
Iron2%
Vitamin B-610%
Magnesium5%

Carbohydrates

Carbohydrates consist of 

  • Carbon.
  • Hydrogen.
  • Oxygen. 

The general structure for carbohydrates is (CH2O)n.  Our food contains three different types of carbohydrates:

  • Sugar.  
    • Called free sugar and is the type that most people in the UK consume to much of.
  • Starch.
    • Provides a slow steady release of energy. 
    • Is found in foods like bread, pasta, rice and potato.
  • Roughage (fibre). 
    • Found in the cell wall of plants. 
    •  Is difficult for the body to digest due to the way the sugars are connected together.

Although many diets may label carbohydrates as 'bad', carbohydrates are the main source of energy in a healthy well balanced. However, there is more than one type of carbohydrate (carbs):

  • Simple
  • Complex

Simple carbs, also known as simple sugars, are the refined sugars such as granulated sugar while complex carbs, also known as starches, are found in foods like wholegrains. Moreover, simple sugars will not lock-up hunger for long, but complex carbs will.


Simple Carbohydrates

(Simple sugars)

Complex Carbohydrates

(Starches)

Effects

  • Short term energy release.  
  • Hungry soon after.
  •  Long term energy release.
  • Hunger held off longer.
 

Found in

  • Candy/sweets
  • Fruits

 

  • Vegetables
  • Oatmeal
  • Wholegrain wheat bread

You may be tempted to think that simple carbs are bad, but when they are found in fruit they come with vitamins and fibre, so it is just the refined carbs to keep to a minimum.

What is meant by refined? 

Some complex carbs are found in refined foods such as white flour or white rice.  These refined foods have been processed, which removes some of the good stuff like vitamins and fibre, so it is better to get the carbs from unrefined foods such as wholemeal bread and wholemeal pasta.

In short, go wholemeal and ovoid foods with added sugar. 

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