Quick & Healthy

by lrmetcalfe

greek

In my last post I mentioned the importance of eating healthy, balanced meals, and quick and easy recipes will make this much easier.

The key to a healthy meal is getting the right amount of protein, carbohydrates and fruit or vegetables.

Imagine a plate divided into quarters. At meal times, 1 quarter of your plate should be protein, 1 quarter starchy carbohydrates and 2 quarters non-starchy carbohydrates (fruit and vegetables).

These combinations will give you a healthy balanced meal that will keep your blood sugar balanced and your energy levels high.

So now the question is, what do you fill the quarters of your plate with? Keep it as varied as possible, this will keep your meals interesting and will ensure you receive all the nutrients you require.

PROTEIN- Meat, fish, quorn, soya, tofu, shellfish, eggs, beans, lentils, quinoa, cheese

CARBOHYDRATES (starchy carbohydrates)- Pasta, rice, couscous, broad beans, sweetcorn, potato, sweet potato, pumpkin

VEGETABLES & FRUITS (non-starchy carbohydrates)- Obviously there are many varieties to choose from, but here are some ideas on how to serve them:- Stir fried oriental vegetables, roasted Mediterranean vegetables, salads, steamed vegetables, fruit salad, fruit compote, fruit and/or vegetable smoothies.

I thought I would also share some of my favourite quick and easiest healthy meals, try them for yourself:

 

Jacket potato with Greek salad

Serves 2

2 x Medium potato

100g feta cheese

½ red onion

1 tbsp black olives

2 tomatoes

10cm chunk cucumber

Black pepper

½ tsp dried oregano

  1. Pre-heat your oven to 200C/400F/Gas mark 6.
  2. Wash the potatoes and prick with a fork, put in microwave at full power for 10 minutes or until softened. (Alternatively you can cook your potatoes in the oven, obviously this will take longer!)
  3. Put in the oven to crisp us the skins for 10 minutes.
  4. While the potato is in the oven, prepare the salad.
  5. Chop the feta, onion, tomatoes and cucumber into cubes and put into a bowl. Cut the olives into halves and add, along with the oregano and pepper, to taste. Mix well.
  6. When the potato is ready cut in half and serve topped with the Greek salad and a green side salad.

 

Lamb and roasted vegetable pittas with mint and yoghurt dip

Serves 2

300g diced lean lamb

½ sweet potato

Red pepper

Green Pepper

Red onion

1 tbsp olive oil

150ml natural yogurt

2 tbsps mint jelly

2 wholemeal pitta breads

  1. Pre-heat your oven to 200C/400F/Gas mark 6.
  2. Chop the vegetables into chunks, put on a baking tray and drizzle with the oil. Cook in the oven for 25 minutes.
  3. Mix the mint jelly and the yoghurt together in a bowl and cut the top side of the pitta to create a pouch.
  4. For the last ten minutes of the vegetable cooking time, fry off the lamb in a griddle pan. Drain off any fat once cooked.
  5. When the lamb and the vegetables are ready, stuff into the pittas and drizzle with the yoghurt and mint dip. Serve with a green salad.

For a vegetarian option omit the lamb and add aubergine to the rest of the vegetables.

 

Honey Soy Salmon with noodles

Serves 2

2 Salmon fillets

2tsps wholegrain mustard

2tbsps soy sauce

100g soba noodles

Mangetout

Baby corn

  1. Pre-heat your oven to 180C/350F/Gas mark 4.
  2. In a bowl mix the mustard and soy sauce together.
  3. Put the salmon in an oven dish and spoon over the mustard mixture. Cover the dish with tin foil and put in the oven for 25 mins.
  4. Add the noodles to a pan of boiling water, if you have a steamer you can cook the noodles in the bottom of the noodles in the water and add the vegetables to one of the steamer pans above the water. Boil for 6 minutes or until the vegetables and noodles are cooked. (If you don’t have a steamer stir fry the vegetables in a pan.)
  5. Put the noodles and vegetables on a plate and serve the salmon on top, drizzling over any of the sauce left in the oven dish.

 

Mozarella Pesto Pasta with rocket salad

Serves 2

110g wholemeal spaghetti

2 tbsps pesto (there are many varieties available in supermarkets, my favourite is tomato and red pepper)

2 tbsps green olives, chopped

1 large ball of mozzarella, chopped into cubes.

Bag of rocket leaves

1 tsbp olive oil

2 tbsps lemon juice

Parmesan cheese

  1. Cook the spaghetti in a pan of boiling water.
  2. Whilst the pasta is cooking mix the olive oil and lemon juice in a bowl, grate the parmesan cheese.
  3. Add the rocket to the salad dressing and mix well.  Put onto plates and sprinkle with as much parmesan as you would like.
  4. When the pasta is cooked, drain the water and return to the sauce pan. Stir the pesto through the pasta and heat gently add the olives and mozzarella,  stir until the cheese has melted and the pasta is warm.
  5. Serve with the salad.

Enjoy….

Advertisements

One Comment to “Quick & Healthy”

  1. So many healthy options — I love it! The first recipe sounds rather interesting; I doubt I would’ve thought to pair potatoes with tomatoes and cucumber. But you can never go wrong with feta!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: