• Healthy Recipes
     

    Quick, Easy and most of all HEALTHY Recipes for you and your family... 

     

    DINNERS


     

    Quick chicken

    Boneless, skinless chicken breasts are a staple for quick suppers.

    Start by deciding how many chicken breasts you'd like and wrap each one with a piece of unsmoked streaky bacon. For a special occasion or dinner party, use Parma or Serrano ham.

    Place the breasts, seam-side down, in a baking dish and tip in 1 or 2 punnets cherry tomatoes. Drizzle over 4-5 tbsp extra virgin olive oil, 2 tbsp balsamic vinegar and sprinkle over some dried herbs (basil, thyme, oregano or a mixture of herbs de Provence).

    Season with salt and pepper and bake in a 200C/400F/gas mark 6 oven for 30-40 minutes or until the chicken is fully cooked. The tomatoes will wilt slightly and form a nice sauce. Serve over tagliatelle or other pasta.


    Panic-free pork

    First, put some rice on to cook. Peel and core an apple and cut it into slices. Heat some plain oil and a little butter in a frying pan and lay in the chops, then scatter the apple slices around the edges.

    Fry the pork for about 1 minute on each side to brown. Pour in 1 small carton (200ml) apple juice, lower the heat and simmer until done, about 10 minutes. Stir in 1 tbsp crhme fraiche and bring back to a simmer.

    Serve pork and apples with the rice and the sauce spooned over.

    Tip: Buy kid's size cartons of apple juice and keep in the cupboard just for cooking. The convenient size ensures it won't just sit and go off in the fridge.


     

    Fast low-fat fish and chips


    Fish is best when it is fresh and cooked simply. Here's a variation on classic fish and chips with a fraction of the fat.

    Heat the oven to 200C/400F/gas mark 6 and cut some medium-sized potatoes lengthways, each into 4 long wedges (leave the skin on). Brush or spray with a little olive oil and sprinkle with salt. Use a pump spray bottle for oil as it coats lightly and evenly. Bake for 30-35 minutes.

    Meanwhile, in a small bowl mix 4-5 tbsp fresh breadcrumbs, grated zest and juice of a lemon, some chopped fresh herbs (parsley, chives or dill), 1 tsp Dijon mustard and season with salt and pepper.

    Lay the fish (use cod, haddock or any white fish) on a baking sheet and cover with the mixture. Place the fish on the top shelf over the potatoes and bake for 15-20 minutes. The top should be crispy and the fish just done inside.


    Very easy veggies

    Casseroles don't have to take hours to cook. Start by bringing a large pan of water to the boil while you prepare the veg: cut cauliflower and broccoli into large florets. Chop some celery and carrots into chunks. Drop some baby new potatoes into the boiling water and cook for 8 to 10 minutes.

    Add the rest of the vegetables and blanch for another couple of minutes until they are softened but not overcooked. Drain in a colander and tip into a baking dish.

    While the vegetables are cooking, crumble some Danish blue cheese into a tub of Quark. Spoon this over the vegetables and sprinkle over some dried breadcrumbs.

    Bake in a hot oven (220C/475F/gas mark 7) for 15 minutes or until the sauce bubbles and the top is golden.


     

    HEALTHY LUNCH IDEAS:

    Healthy Lunches with approximately 45 grams of Carbohydrate per Meal

    You may be able to eat more or less carbohydrates. A registered dietitian or certified diabetes educator can help you determine how much carbohydrate is right for you.

    • Turkey or ham sandwich on whole-wheat bread, 1 small piece fruit, cucumbers and broccoli with low-fat dip
    • Green salad with tuna or chicken breast, light salad dressing, 10 whole-wheat crackers, 6 ounces light yogurt
    • Low-fat chicken salad (see recipe below) in a whole-wheat pita pocket, ½ cup low-fat cottage cheese with 1 cup strawberries
    • 1 cup bean soup, side salad with low-fat dressing, 5 whole-wheat crackers, 1 cup melon
    • Turkey wrap (made with whole-wheat tortilla, lettuce, light mayo, tomato and veggies of choice), ½ cup sugar-free pudding
    • 1 cup tuna macaroni salad (made with tuna packed in water, whole-wheat pasta and light mayo), side salad with light salad dressing, 1 small piece fresh fruit
    • Spinach Salad with grilled chicken breast, light salad dressing, 1 cup berries, 6 ounces light yogurt, 1 slice whole-wheat bread
    • Healthy frozen dinner (choose meal with about 30 grams carbohydrate and lowest sodium option too), 1 small piece fresh fruit, side salad with light dressing
    • 1 cup whole-wheat pasta salad with chickpeas and veggies of choice (use light Italian dressing), 1 small piece fresh fruit
    • Asian chicken salad (grilled chicken breast, lettuce, peapods, carrots, ½ cup mandarin orange slices packed in juice, drained), low-fat sesame dressing, 1 medium whole-wheat roll

    Healthy Lunches Especially Good for Kids

    • Peanut butter and banana sandwich on whole-wheat bread, 1 cup milk, 15 pretzels
    • English muffin pizza, 15 grapes, granola bar, 1 cup milk
    • Ham and cheese pinwheels (use 10-inch tortilla, fill with ham and cheese, roll, use toothpicks to pin edges and slice into 1-inch pinwheels), 1 apple with peanut butter for dipping, 1 cup milk
    • Homemade healthy “luncheable” (ham, turkey and cheese slices, 10 wheat crackers), 1 cup strawberries, ½ cup sugar-free pudding
    • Turkey and cheese sandwich on whole-wheat bread, celery slices topped with peanut butter and raisins, 6 ounces light yogurt, 15 pretzels

    Toasted Almond Chicken Salad

    Yield:
    5 servings

    Serving size: 1 sandwich

    1 pound boneless, skinless chicken breasts
    2 14.5-ounce cans fat-free, reduced-sodium chicken broth
    1 tablespoon fresh tarragon, chopped
    ¼ cup almond slivers, toasted
    1/3 cup light mayonnaise
    2 tablespoons plain, fat-free yogurt
    ½ teaspoon salt
    Dash ground black pepper
    10 slices whole-wheat bread (5 pita pockets)

    1. Place chicken breasts in a large saucepan over medium heat. Pour chicken broth over chicken breasts and bring to a low simmer for 20 minutes or until done. Shred chicken meat and set aside to cool.

    2. In a medium bowl, combine remaining ingredients, except bread, and mix well.

    3. Add chicken to mixture and toss well to coat. Divide the chicken salad into 5 equal portions. Top one slice of toasted wheat bread with one portion of chicken salad. Top with another slice of bread. Repeat for remaining 4 sandwiches.

    Nutrition Information: 338 Calories, 13g Total Fat, 2 Saturated Fat, 59mg Cholesterol, 731mg Sodium, 29g Total Carbohydrate, 5g Dietary Fiber, 3g Sugars, 27g Protein

     

    Healthy Snacks
     

    Why Healthy Snacking Is Good for You

    You may have noticed that you feel hungry a lot. This is natural — during adolescence, a person's body demands more nutrients to grow. Snacks are a terrific way to satisfy that hunger and get all the vitamins and nutrients your body needs.

    But you need to pay attention to what you eat. Stuffing your face with a large order of fries after class may give you a temporary boost, but a snack this high in fat and calories will only slow you down in the long run.

    To keep energy levels going — and avoid weight gain — steer clear of foods with lots of simple carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates like whole-grain breads and cereals and combine them with protein-rich snacks such as peanut butter or low-fat yogurt or cheese.

    Healthy Snacks:

    • Ants on a log — Spread peanut butter on celery sticks and top with raisins.
    • Apples and Peanut butter - Cut your favorite kind of apples into pieces and top with real peanut butter. *Make sure to check the ingredients, peanut butter should only contain peanuts and salt!
    • Banana ice — Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
    • Mini pizzas — Spoon pizza sauce onto half a bagel, English muffin, or mini pita. Top with low-fat mozzarella cheese and your favorite veggies and toast or bake at a low setting until the cheese is melted and the bagel is crispy.
    • Healthy ice pops — Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.
    • Low-fat pita and hummus — Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus. Hummus is available in yummy flavors like garlic and spicy red pepper.
    • Happy trails mix — Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.