Turkey Feta Meatballs

INGREDIENTS:

  • 500g turkey mince
  • 4 slices of prosciutto ham
  • 2 tsp olive oil
  • 8 garlic cloves, crushed
  • 115g feta cheese, crumbled
  • 1tsp dried oregano
  • 1 egg
  • 1 tbsp tomato puree
  • 2 cans chopped tomatoes
  • 320g wholewheat pasta, cooked

METHOD:

  1. In a bowl, mix the turkey, feta cheese and oregano.
  2. In a separate bowl, combine the egg, half the garlic and tomato puree, then mix into the turkey mix.
  3. Form into meatballs.
  4. Heat the oil in a pan on a high heat, brown the meatballs and remove from the pan.
  5. Reduce the heat, and add the rest of the garlic and prosciutto to the pan and cook until the prosciutto is slightly crispy.
  6. Add the chopped tomatoes and the meatballs, and simmer for 15minutes – watch as water may need to be added.
  7. Add cooked pasta and mix.
  8. Serve with crumbled feta.
  9. Enjoy!

NUTRITION

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Turkey – One of the most lean protein sources, turkey is also high in potassium for fluid balance and muscle contraction, phosphorus for bone structure and metabolic functions, and iron for oxygen transport.

Feta – High in calcium for bone strength, feta cheese is relatively low in calories and fat compared with other cheeses.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Pasta – High in fibre (if wholewheat) for good digestion, and low in fat, this starchy source provides energy and a good base to this dish.

 

Sausage and Courgette Omelette

INGREDIENTS:

  • 4 reduced-fat sausages
  • 4 eggs
  • 1 courgette
  • 2 onions, chopped
  • 1 garlic clove, crushed
  • 1 tsp olive oil

METHODS:

  1. Heat olive oil in pan on a medium heat.
  2. Add onions and heat until soft.
  3. Remove onions from pan and add sausages, cook for 10 minutes.
  4. Add the cooked onions, garlic and courgette and cook for a further 5 minutes.
  5. Add the eggs and cook for until hard and white.

NUTRITION

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Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Sausage Pasta Bake

CHEAP, CHEAP AND CHEAP, this meal can be made in bulk or served as a main at a dinner party, with its crispy crust giving it an extra oomph!

Serves 1

INGREDIENTS

  • 75g wholemeal dried pasta, cooked in boiling water
  • 200g canned chopped tomatoes
  • 1 onion, chopped
  • 1 clove garlic, diced
  • 80g frozen peas
  • 2 reduced-fat pork sausages (or vegetarian alternative)
  • 30g 30% lighter cheddar
  • 1 tbsp wholemeal breadcrumbs
  • 1 tsp dried oregano
  • 1 tsp olive oil

METHOD

  1. Preheat oven to 220/8.
  2. Put sausages in oven for 15minutes, or until cooked through.
  3. Meanwhile, heat the olive oil in a pan on a medium heat. Add the onion and cook until soft.
  4. Add the garlic to the pan and cook for a further 1-2minutes.
  5. Add the chopped tomatoes and frozen peas to heat through.
  6. Once sausages are done, chop into pieces and add them, and the cooked pasta, to the sauce and mix.
  7. Put in a oven-proof dish.
  8. Mix the breadcrumbs, cheese and oregano, and top the pasta mix.
  9. Cook for 10-15minutes, or until the cheese has melted on top and the breadcrumbs are browned.
  10. Enjoy!

NUTRITION

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Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

Mini Fish Pie Fillets

Good for a light tea or as nibbles at a buffet, these dairy-free fish pie fillets are fun to make and super healthy!

Serves 1

INGREDIENTS:

  • White fish fillet
  • 50g prawns
  • 1 small potato, halved and sliced
  • 1tsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Put potato in microwave and put on full heat for 5-6minutes.
  3. Take out and put white fish in microwave for 3minutes.
  4. Put fillet on baking tray, top with prawns and potato.
  5. Cover in olive oil and season.
  6. Put in oven for 10-15minutes.
  7. Serve with green vegetables.
  8. Enjoy!

NUTRITION:

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Fish – low in fat and calories, and high in protein, this base provides a tasty alternative to higher calorie meat pies – swap for salmon if wanting something higher in calories and to provide you with omega-3 fatty acids.

Prawns – also low in fat and calories, they are a good source of magnesium for skeletal development and muscle contraction; zinc for enzyme and immune function; and selenium for thyroid and immune function.

Potatoes – a starchy, low-fat base they will provide you with energy for the rest of the day.

Sweet and Sour Chicken

I was SO PROUD of this meal, I have never made my own sweet and sour sauce before and let’s just say I will be making it again! Nutritious and delicious!

Serves 2

INGREDIENTS

  • 2 chicken breasts, chopped into chunks
  • 1 pineapple, flesh removed and chopped into pieces
  • 5 tbsp ketchup or tomato puree
  • 3 tbsp malt vinegar
  • 2 tbsp demerara sugar
  • 200g sugar snap peas
  • 1 red pepper, deseeded and chopped
  • 1 green pepper, deseeded and chopped
  • 2 onions, chopped
  • 1 clove garlic, chopped
  • 1 tsp olive oil
  • 100g basmati rice
  • 300g water, boiled

METHOD

  1. Heat the olive oil in a pan and gently fry on a medium heat until soft. Meanwhile, combine the chicken, ketchup, vinegar and sugar.
  2. Add the chicken mixture to the pan and turn up to a high heat to sear the chicken, reduce to a medium heat and cook for 10 minutes.
  3. In a separate pan, boil the rice with the water, and then reduce to a simmer and cook for 10minutes.
  4. Add the peppers, garlic, peas and the pineapple to the chicken and cook for a further 5 minutes until the pineapple is hot and the chicken is cooked through.
  5. Serve and enjoy!

NUTRITION

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Chicken – a low-fat source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

Pineapple – an amazing source of vitamin C for protein and neurotransmitter synthesis, and manganese for protein formation and calcium absorption. It is also high in fibre for digestion.

Vegetables – this meal provides 3+ of your 5-a-day, giving you loads of vitamins and minerals!

Rice – a good source of carbohydrate, which is also low in fat and forms a energy-giving base for the rest of the meal.

Homemade Pizza

Cheaper than a takeaway and a fun activity to do with friends or family, this homemade pizza goes down a treat! Serve with side salad or veggies.

Serves 2

INGREDIENTS

  • 200g flour
  • 1 tbsp olive oil
  • 1/2 tsp yeast
  • 1/2 tsp salt
  • 150ml water

TOPPING IDEAS (in photo)

Margherita:

  • 50g mozzarella
  • 30g tomato passata
  • 1 tsp dried basil

Hawaiian:

  • 3 rungs of canned pineapple (in juice)
  • 4 slices of prosciutto ham
  • 50g mozzarella

Tuna and Olive:

  • 1 can of tuna in brine
  • 10 sliced black olives, halved
  • 50g mozzarella

METHOD

  1. Preheat oven to 8/220
  2. Mix flour, yeast and salt with fingers.
  3. Make a well in the middle of the flour mix, and add the oil and half the water. Feed the flour mix into the water, whilst slowly adding most of the other half of the water.
  4. Mix well with your hands, using the leftover water if needed.
  5. Take out of bowl and put on floured surface, and knead for 10 minutes.
  6. Roll out into a pizza base (there is no need to let the dough rise).
  7. Add whatever toppings you are fancying!
  8. Bake for 10-12minutes until the base is crispy and the cheese has melted.
  9. Enjoy!

NUTRITION

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Nutrition label for margherita pizza, it will vary depending upon the added toppings.

In comparison to a portion (one small, half medium or 3 slices large) of takeaway pizza (Dominos classic crust cheese and tomato), my homemade version per portion provides 102 less calories, 16g less fat, 6g less saturated fat, 11.5g less sugar and 1.27g less salt. It is also SUPER fun to make!

Continue reading Homemade Pizza

Vegan week: review

SO! Vegan week is over, and I am not going to lie to you, as a severe meat eater, I am kind of glad.

I am also super proud of myself as I genuinely didn’t think I would be able to do it.

I thought I would update you all on how it has all gone:

NUMBER ONE…. my digestion has been a little funny (sorry!). My body did get used to it by the end of the week however for the first few days it was NOT good.

NUMBER TWO…. my skin has completely cleared up!! I never had bad spots to begin with, but I did get the odd one or two, and for some reason this week they have pretty much disappeared. I have yet to know whether it is due to the diet (I guess we will find out when I start eating meat again) or something else but I am pretty chuffed.

NUMBER THREE…. I am DEFINITELY making that lentil dhal again, and I am going to try and do a few more vegan meals in my week.

So, this week has shown me that meatless meals, if cooked properly, are SUPER yummy and can give you loads more nutrients.

 

Vegan Chickpea Bean Burgers

Is everyone enjoying the sun? These low-calorie vegan burgers are perfect for cooking on a barbecue whilst soaking up all that vitamin D from the sunny days!

Makes 4-6 burgers.

INGREDIENTS

  • 1 can of  chickpeas
  • 1 can of kidney beans
  • Zest of 1 lemon
  • 1/2 tsp paprika
  • 1/2 tsp dried coriander
  • 1/2 tsp cumin
  • 1 bunch of fresh coriander
  • A little water
  • 1 tsp olive oil

METHOD

  1. Combine the chickpeas, kidney beans, lemon zest, dried spices and fresh coriander in a food processor until broken up but still lumpy.
  2. Heat the olive oil in a pan on high heat.
  3. Add a little water if needed, and mould 4-6 patties out of the bean mix.
  4. Fry for 10-15 minutes, or until the outsides are crispy and golden and the insides are hot. Be careful when flipping as this is when the patties are most likely to break.
  5. Serve in breadcakes with salad or with oven chips.
  6. Enjoy!

NUTRITION

Typical serving for one patty (if 4 are made):

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Chickpeas – a plant-based protein source. They are high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.

Kidney beans – Another important source of plant-based protein. They are high in dietary fibre for digestion and are a source of iron for oxygen transport whilst containing loads of antioxidants.

Squash Lentil Dhal

This vegan meal is high in protein and rich in spices which are all complemented by a sweetness from the butternut squash. Any leftovers can also be reheated or eaten cold for a meal the next day!

Serves 2

INGREDIENTS:

  • 150g dried red lentils
  • 400g can chopped tomatoes
  • 600L vegetable stock
  • Half butternut squash, peeled and diced into 2cm cubes
  • 1 onion
  • 1 clove of garlic, diced
  • 1 tsp dried coriander
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1 tsp olive oil
  • 1 bunch of fresh coriander

METHOD:

  1. Heat the olive oil in a pan, and cook the onions until soft.
  2. Add the garlic, dried coriander, turmeric and cumin and cook for a further 1 minute.
  3. Add the butternut squash and coat in the spice onion mix.
  4. Add the chopped tomatoes and stock, and bring to the boil.
  5. Simmer for 10-15minutes until the squash is just cooked.
  6. Add the lentils (and any extra water if needed) and simmer for a further 10minutes, until the lentils and squash are tender.
  7. Mix in the fresh coriander and season.
  8. Serve with a sprig of coriander on top.
  9. Enjoy!

NUTRITION:

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Squash – despite the large natural sugar content, squash provides LOADS OF B vitamins, which have functions in energy release in respiration, and is massively high in potassium which maintains fluid and electrolyte balance.

Lentils – providing a whopping 35g of protein per portion, high for a plant-based protein, lentils give an amazing base for this vegan meal. They are also high in fibre for digestion and folate for DNA synthesis.

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.