Healthy eating recipes

HAPPY NEW YEAR! Here are a few healthy recipes to help kickstart 2018.

HOMEMADE MUESLI

Mix 50g porridge oats with 3 teaspoons dried nuts (hazelnuts, walnut, almonds or any seeds), 1 teaspoon of raisins or sultanas together. Add 1 teaspoon of xylitol if desired to sweeten.

Mix with low fat milk Or 3 spoons live natural yoghurt if preferred.

HOMEMADE GRANOLA

Mix muesli mix nuts and oats as above and place in oven friendly dish. Pour over some agave syrup (or honey but preferably agave) over and roast in the oven for 10-15 minutes until golden. Allow to cool, break up the crunchy oats and place in an airtight container and store until required. Great for a topping on yogurt or with fruit.

HOMEMADE HUMMUS

Recipe:

15 oz can chickpeas, drained and rinsed

5-6 cloves garlic, peeled and chopped roughly

Juice 1 lemon

¼ cup EVOO

1 tsp cumin

sea salt to taste

½ tsp cayenne pepper (optional)

½ tsp paprika

parsley for garnish

Add all to food processor and blitz til smooth.

Great for a snack on oat crackers, OR with celery and other vegetable sticks.

GREEK STUFFED PITA BREAD

2 ½ oz feta cheese cubed

3 pitted black olives halved

3 cherry tomatoes halved

¼ red onion  diced

1 inch cucumber diced

Handful lettuce

¼ teaspoon oregano

1 wholemeal pitta bread toasted and one edge cut open. Mix together and stuff into pitta and enjoy

VEGETABLE FRITTATA is a great low fat way to enjoy a high protein and nutritious breakfast lunch or dinner.
Ingredients

• Olive oil / Spray

• 200g sweet potato, peeled, cut into 1cm pieces

• 120g green round beans, trimmed, halved

• 80g (1/2 cup) frozen peas

• 1 shallot, trimmed, thinly sliced

• 125ml (1/2 cup) low-fat milk

• 4 eggs, lightly whisked

• 60g (1/4 cup) low-fat cottage cheese

• 35g (1/3 cup) Coarsely grated low fat cheddar

Method
Step 1 Preheat grill on medium-high. Spray a 20cm (base measurement) non-stick ovenproof frying pan with oil. Heat over medium heat. Cook sweet potato, stirring, for 3-4 minutes or until slightly softened. Add beans. Cook, stirring, for 1 minute. Add peas and cook for a further minute or until beans and peas are tender. Stir in the shallot and season with salt and pepper.
Step 2 Whisk milk, egg and cottage cheese in a jug. Pour over vegetables. Tilt to evenly distribute egg. Reduce heat to medium-low and cook for 8 minutes or until almost set.
Step 3 Top with the cheddar. Cook under grill for 3-5 minutes or until golden. 

Alternative recipes
Alternate the vegetables above to enjoy various tasty dishes. E.g fine green beans, broccoli.

Try ham, mushroom, onion and switch low fat cottage cheese for sliced baby bell light– add black pepper. Or try a sprinkling of low fat mozzarella with beetroot and serve with a rocket salad.

SALAD IDEAS
Vary leaves, use normal tomatoes chopped up with basil,  a sprinkle of salt and pepper, use sweet bell peppers, scallions shredded, and black olives for added flavour.

Try blanched brocolli, with cherry tomatoes, low fat feta crumbs, and a handful of cashew nuts as an alternative dish with your frittata.

Eat well and enjoy a healthy life with more energy. Enjoy.. 

Alan