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Recipes
Do you have any recipes you'd like to share with other readers? If so you can send them to our nutrition editor by sending an email to cook@lovelyandhealthy.co.uk. Recipes BREAKFAST Fruit and Nut Muesli Dried Fruit Medley LUNCH Carrot and Coriander Soup DINNER Butter Bean Risotto Salmon and Broccoli Bake DESSERTS Orange Delight SNACKS Oat and Date Squares DRINKS Honey and Lemon Drink Fruit and Nut Muesli Back to the top Dried Fruit Medley Back to the top Carrot and Coriander Soup Back to the top Butter Bean Risotto Back to the top Salmon and Broccoli Bake Back to the top Orange Delight Back to the top Oat and Date Squares Back to the top Honey and Lemon Drink Back to the top
BREAKFAST
This recipe is so quick and easy to make and will keep you going all week for breakfast or a healthy snack. The brilliant thing about nuts, seeds, and oats are that they are low GI and release energy steadily allowing you to keep going for longer and avoid carbohydrate and sugar cravings. Dried apricots and dates are a great source of fibre to keep your digestive system healthy and help to maintain healthy levels of cholesterol.
This amount makes 4 servings. Why not double the ingredients and make enough on a Sunday to last you all week. It takes less than 5 minutes to prepare, you can even do it whilst waiting for the kettle to boil if you're quick!
Ingredients:
25g porridge oats
25g ready-to-eat dried dates (chopped)
25g ready-to-eat dried apricots (chopped)
25g sultanas
25g sunflower seeds
25g walnuts
Method:
Chop the dates and apricots into small pieces.
Combine the ingredients listed above in a bowl and stir them together.
Store in a container, and serve with soya or skimmed milk. It can't get easier than that!
Ideas for variation:
As an alternative to milk, add a small chopped apple and serve with apple juice.
Try adding a different type of fresh fruit everyday.
This selection of fruits gives you a real 'get up and go' start to the day. The huge range of vitamins and nutrients is a fantastic start to the day and serving it with low fat yogurt makes the perfect breakfast.
Ingredients:
500g dried fruit.
1 herbal teabag.
Cinnamon. (half a cinnamon stick or a tsp of ground cinnamon.)
Low-fat natural yogurt
Method:
Place Fruit ,Teabag and Cinnamon in a bowl with just enough hot water to cover them. Leave over night.
In the morning remove teabag and cinnamon stick.
Serve with a spoonful of Low Fat Natural Yogurt.
Ideas for Variation:
This recipe is wide open for inspiration and experimentation. You could use any dried fruits you fancy, the larger the range the better. Try apple rings, peaches, dates, figs, pears, prunes, apricots, sultans and raisins. You can also try varying the type of tea bag. Green tea is a good place to start, but try different herbals or fruit teas.
LUNCH
The vegetables in this soup give it high nutritional value and the herbs make it incredibly tasty. It also freezes well and can be defrosted for a quick and easy lunch.
Ingredients:
650g carrots (peeled and sliced)
1 onion (finely chopped)
1 tablespoon olive oil
1 bay leaf
860ml (1 ½ pts) chicken stock or water
1 tablespoon fresh coriander (chopped)
1 tablespoon chopped, fresh parsley.
Method:
Place the carrots, onion and oil into a large saucepan and cook for about
5 mins.
Add the bay leaf, stock and seasoning to taste.
Bring to the boil and simmer as slowly as possible for about 2 mins, or until carrots and onion are cooked. Remove the bay leaf.
Liquidise the soup with the parsley and coriander in a blender or food processor.
Check the consistency. If it is a little thin reduce by rapid boiling. If it is a little thick, add extra water or milk.
Ideas for variations:
The soup could be served with a spoonful of crème fraiche or natural yogurt swirled on top.
DINNER
The basmati rice in this meal is a low GI food, giving your slow release energy. This recipe also incorporates a wild range of fruit and vegetables providing lots of nutritional value. The optional chicken or prawns provide a good portion of lean protein.
Ingredients (serves 2):
1 tablespoon olive oil
100g basmati rice
1 small onion (chopped)
1 teaspoon turmeric powder
200g canned chopped tomatoes
1 small or ½ large red pepper (deseeded and finely chopped)
1 clove garlic
250ml chicken stock
200g tinned butter beans (drained and rinsed)
60g frozen peas (thawed)
1 red chilli (deseeded and finely sliced)
2 tablespoons coriander (roughly chopped)
Method:
Heat the oil in a large non-stick saucepan. Add the rice, onion and turmeric powder and cook for two minutes over a medium heat, stirring constantly.
Add the tomatoes, pepper, garlic and stock. Season to taste.
Cover the pan with a lid and simmer for 15 minutes. Most of the stock will now have been absorbed by the rice.
Stir the butter beans, peas and chilli into the pan and replace the lid.
Simmer for 2-3 minutes, or until the stock has been fully absorbed.
Stir in the coriander, serve and enjoy!
Ideas for variations:
Try adding some meat to your risotto. 250g cooked peeled prawns (thawed if frozen) or 250g cooked chicken could be added with the butter beans. Cook for 3-4 minutes making sure the meat is thoroughly heated through.
The salmon provides valuable fish oils of which many of us don't get sufficient supplies in our diet. Broccoli is high in vitamin C and folic acid and is known as a 'super' food. Parmesan is a low fat cheese, adding flavour without compromising on the nutritional value of the dish.
Ingredients(serves 2):
213g tinned red salmon
200g potato (cooked and sliced thinly or mashed)
200g broccoli
2 eggs
¼ pt. skimmed milk
50g parmesan cheese (grated)
Parsley to garnish
Method:
Skin and bone salmon. Divide into large flakes and place in a greased ovenproof dish.
Cut broccoli into small florets. Boil or steam for about 10 minutes and place on top of salmon.
Layer or spread potatoes on top of broccoli.
Beat eggs with milk and pour over other ingredients.
Season with black pepper and sprinkle cheese on top.
Cook for 20-25 mins at Gas Mark 5, 190°C, Fan Oven 170-180°C.
Garnish with Parsley.
Ideas for variations:
Try adding in different vegetables, such as peas and sweetcorn, when you add in the broccoli. Alternatively, substitute the broccoli completely for cauliflower or spinach.
DESSERTS
This is a quick and delicious dessert that can be served hot or cold. In this recipe, both the clementines and apple juice with give you a boost of nutrients. Two clementines count as one portion of your 5-a-day. Crème fraiche is a low fat cream, especially if you opt for a reduced fat version. Natural flavourings make this dish very tasty, without any additives which are often found in shop-bought desserts.
Ingredients:
6 clementines
Half a pint apple juice
25g caster sugar
4 cloves
1 cinnamon stick
Half a tsp mixed spice
Crème Fraiche
Method:
Peel the clementines carefully and remove as much pith as possible.
Place apple juice, sugar and spices in a saucepan and bring to boil.
Add the clementines, reduce the heat and simmer for 12-15 minutes.
Serve hot or cold, with crème fraiche.
Ideas for variation:
This recipe has very little sugar in it anyway, but you could try it without any in, or put a teaspoon of honey on top of the crème fraiche when serving. Honey is a natural sweetener and it has less calories than sugar because you need to use less of it.
SNACKS
This is a great energy boosting snack, with the nuts and seed providing slow release energy to keep you going and the fruits contribute vital nutrients to your diet. Honey is a natural sugar and you need much less of it than if you used granulated sugar. Therefore, it is a healthy alternative sweetner.
Ingredients:
60g low fat margarine
2 tablespoons honey
260g porridge oats
100g muesli
60g pumpkin seeds
60g sunflower seeds
200ml apple juice
8-9 (40g) dates (chopped)
8-9 (40g) dried apricots (chopped)
Method:
Line a tin with baking paper or margarine. A square tin of 25cm x 25cm will make approximately 25 squares.
Place the dried fruit in a saucepan with the fruit juice and warm through. Leave to soak for a while until soft.
Melt margarine and honey. Stir in the oats, muesli, and seeds.
Add the dates, apricots and juice and mix well. The mixture will be quite soft at this stage.
Place the mixture in the tin, spreading evenly. Cook at Gas Mark 6, 200°c, Fan Oven 180°C, for 25 -30 minutes.
Cut into squares and leave in tin until cold.
Ideas for variations:
If muesli is not in your store cupboard, just add an extra 100g of oats.
The pumpkin and sunflower seeds can be substituted with any nuts or seeds of your choice. Try walnuts or cashews nuts for an extra crunch.
For a different fruity flavour, change the fruit juice you use. Instead of apple juice, try orange juice for a sweeter taste, or cranberry juice for more of a tang. Similarly, why not substitute the dates or apricots with another fruit, such as raisins or blueberries. You will need 40g of each of the fruits.
For a Dutch flavour, why not add some cinnamon, sultanas and apple pieces for an authentic taste.
Add some natural yogurt to a bowl full of crumbled squares for a great energy boosting snack.
DRINKS
This is a traditional remedy for a sore throat or tickly cough. The lemons are a good source of nutrients. Honey is a natural sweetener, which is much better for you than sugars or man-made sweeteners. To ease a sore throat drink a wine glass full neat twice a day or dilute with hot water to make a lemon drink.
Ingredients:
2 Lemons
2 Tablespoons Cider Vinegar
2 Tablespoons Honey
1 Pint of Water
Method:
Roughly chop the lemons, skin and all. Place in a saucepan with the water, vinegar and honey.
Bring to the boil and simmer for 5 minutes.
When cool, liquidize, strain and bottle.
Ideas for variations:
Try adding oranges with the lemon, for a sweeter taste, or limes for a more tangy drink.
