Healthy Eating Advice And Tips | A Better Medway

Cat and her daughter from Gillingham

 Cat from Gillingham enjoys cooking with her daughter. Do you cook at home?

Healthy eating

With so much advice out there about what you should and should not be doing to eat healthily, it can seem complicated and difficult to do. You are not alone in feeling like this - a recent survey showed that nearly a third of Medway residents did not know whether they eat healthily.

But do not despair, your Medway Community Food Team are here to help you make healthier food choices and enjoy a healthier diet. The team can provide healthy eating information, training and resources by giving practical support to eat healthier. This can include cookery courses, workshops, recipes and meal planning together with working in partnership to support local food providers.

Projects include Medway Cooks, Medway GrowsBreastfeeding and the Eat Out, Eat Well Award.


The Flavours of Brazil

Bem-vindos (welcome), as the Olympics approach we thought it would be a good idea for us to get into the Brazilian spirit and dive into the local cuisine. Have a look at the dishes and recipes below and the fantastic, easy and cheap ways to make the Brazilian local cuisine in the comfort of your own home.

Try this quick, exotic recipe and you probably have most of the ingredients already in your kitchen. Although it seems like every culture with a coastline has their version of a seafood stew, this recipe can also be made by adapting the Medway Cooks! Fish Pie recipe. So have a look at the different ways to make fish dishes and add the different, tasty Brazilian touch such as a little more lime or lemon juice and paprika too. Palm oil is traditionally used in making moqueca, but it’s hard to come by here, so you can also use olive oil or spray oil.

Moqueca (pronounced moo-kek-a)

Ingredients (Serves 2)

  • 250g large, raw, peeled prawns (you can use any fish, from frozen cod to tinned salmon.
  • 35ml lime juice (it is best to squeeze a fresh lime if you can
  • 2 garlic cloves, finely chopped
  • 1 1/2 tbsp. coconut oil (use spray oil to reduce calories)
  • 2 spring onions, chopped
  • 1 onion, choppedRio recipe
  • 1 red pepper, thinly sliced
  • 2 tbsp. chilli flakes
  • 2 tsp paprika
  • 2 plum tomatoes, deseeded and chopped (you can use tinned)
  • 200ml coconut milk (you can use low fat, low sugar yoghurt or low fat coconut milk)
  • 1 tbsp. chopped coriander
  • Steamed rice, to serve


Place the prawns or fish in a bowl with 35ml of lime juice and 1 chopped garlic. Chill for as long as possible, in Brazil this could be for more than an hour.

Heat the coconut oil (spray oil) in a large saucepan. Add the spring onion and onion and fry for 5 mins, then add the red pepper, chilli flakes, paprika and remaining garlic.

Pour in the tomatoes, coconut milk (yoghurt) and add any other seasoning. Bring to a simmer and let reduce for 10 mins.

Add the prawns (or fish), all the marinade.

Gently simmer until the prawns turn white, about 3 mins.

Serve with the fresh coriander and rice.

Adapted from BBC Food


Black eyed peas salad

The vast majority of Brazilian cheeses are made from cows milk, although there are also some buffalo cheeses produced. This recipe is a really easy salad to make. If you want, you can also swap butter beans or chickpeas for the black-eyed peas.


  • 2 tablespoons lemon juice
  • 2 teaspoons chopped fresh oregano, or 1 teaspoon dried
  • Freshly ground pepper to tasteRip recipe
  • 1 diced cucumbers
  • 1 400g tin black-eyed peas, rinsed
  • 1 diced red bell pepper
  • 75g Crumbled or cubed  feta cheese
  • ½ red onion, chopped
  • 2 tablespoons chopped black olives



Whisk the lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.


Recipe from Eating Well

For more information

Hot Food Takeaways in Medway: A Guidance Note

Medway Council has produced a guidance note which seeks to tackle the issue of obesity in Medway, where an estimated 30 per cent of adults and 20 per cent of children (at ten years old) are obese.

The draft guidance note sets out the ways the Council could consider planning applications for new hot food takeaways in Medway in line with National Planning Practice Guidance.

For more information visit Medway Council.

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