Tag Archives: Tomatoes

Veggie Pasta Frittata

Providing 3 of your 5 a day and a fun way to spice up a frittata in this easy and cheap meal!

INGREDIENTS:

  • 3 eggs, beaten
  • 200g pasta (cooked weight)
  • 1 red pepper, chopped
  • 80g peas, cooked
  • 1 onion, chopped
  • 30g cherry tomatoes, halved
  • 1 clove garlic, diced
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a frying pan on a medium heat, and add the onion and fry for 4 minutes.
  2. Add the peppers, garlic and cherry tomatoes, and fry for a further 2 minutes.
  3. Turn to a high heat and add the cooked pasta and peas, mix.
  4. Add the beaten eggs and mix slowly until they start to form an omelette at the bottom.
  5. Top with cheese and move the frying pan to under the grill and leave until the cheese has melted.

NUTRITION

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Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body. They are also a major contributor of polyunsaturated and monounsaturated fats in this meal.

Pasta – A low-fat, high-carbohydrate base, full of fibre for digestion and a fun swap for the regular potato which is used normally in a frittata.

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.

Pepper – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

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

 

Cajun Prawns

Low in calorie, fat and high in protein, this light tea/ lunch provides 4 of your 5 a day with a spicey twist!

INGREDIENTS

  • 150g raw prawns
  • 1 green pepper, chopped
  • 200g cherry tomatoes, halved
  • 1 sweetcorn cob, chopped
  • 2 carrots, chopped
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp mild chilli powder
  • Seasoning
  • 1 tbsp olive oil

METHOD

  1. Preheat the oven to 220/8
  2. Pop the sweetcorn cob pieces in the microwave for 3-4minutes until slightly soft.
  3. Mix the spices and seasoning in a small bowl.
  4. Put the prawns, pepper, tomatoes, sweetcorn cob and carrot pieces and top with the spice mix and olive oil, mix well.
  5. Put in oven and bake for 20minutes.
  6. Enjoy!

NUTRITION

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Prawns – High in protein and low in fat for a lean tasty meat!

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.

Pepper – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

Carrots – Also high in vitamin A (specifically beta-carotene) for vision and immune function.

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter synthesis.

 

Ham and Cheese Potato-Crusted Quiche

Can be eaten hot or cold! Leftovers are perfect for a picnic when enjoying the beautiful (but limited) British sunshine.

Serves 2

INGREDIENTS

  • Potato, thinly sliced into circles
  • 5 eggs
  • 150ml semi-skimmed milk
  • Cooked Ham
  • 60g 30% lighter cheese, grated
  • 6 cherry tomatoes
  • 1 tsp olive oil
  • Seasoning

METHOD

  1. Preheat the oven to 220/8.
  2. Mix the potato slices with the olive oil and season.
  3. Line a oven-proof dish with the thins, including the walls, to cover and make a base.
  4. Bake for 20minutes.
  5. Meanwhile, whisk the eggs and milk together, and add the ham and cheese.
  6. Once the base is cooked, pour in the quiche filling, top with tomatoes, and bake for a further 20-30 minutes, depending on how deep the base is.
  7. Serve with salad or veggies.
  8. Enjoy!

NUTRITION

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The fat and salt content of this can be reduced further by not including the cheese, swapping the semi-skimmed for skimmed milk, and swapping out the ham for a lower-salt meat like chicken or tinned tuna.

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

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

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

Ham – A good source of Thiamin for the release of energy from carbohydrates and neurotransmitter synthesis, and high in protein for muscle repair and recovery.

Easy Veggie Nachos

Serves 1

INGREDIENTS:

  • 150g Quorn Mince
  • 150g Tomato Passata
  • 70g Frozen Peas
  • 30g 30% Lighter Cheddar Cheese
  • 50g Plain Tortilla Chips
  • 1 Onion, chopped
  • 1 tsp olive oil
  • 1 clove garlic, minced
  • 80g broccoli (to serve)

METHOD:

  1. Heat the olive oil in a pan and add the onions, cooking for 5 minutes on a medium heat until soft.
  2. Add the garlic and cook for a further 1-2 minutes.
  3. Add the passata and bring to a simmer.
  4. Add the Quorn mince and mix, cooking for 10 minutes.
  5. Mix in the frozen peas and cook for a further 3 minutes.
  6. Layer the tortilla chips, the mince etc in a oven-proof dish.
  7. Top with cheese and bake for 10-15minutes, until the cheese has melted.
  8. Meanwhile, steam the broccoli for 7 minutes.
  9. Enjoy!

NUTRITION

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Okay, so maybe a little more calorific and fatty than my regular meals, however it is relatively low in salt (half the amount than that of a Subway cheesy nacho portion, which is also much smaller).

Compared with nachos made with regular beef and full fat cheese of the same portions, we have cut this meal down from a whopping 51g of fat to 26g, 19g of saturated fat to 6.6g, and 1.6g of salt to 1.3g. It also cuts out just over 200 calories, so is a much healthier version of this treat food!

It also includes 2 of your 5 a day (broccoli and tomatoes), and another half if counting the onion.

Mackerel Tacos

This dish is super cheap, can be made in a microwave, and provides you with omega-3 fatty acids.

Serves 2

INGREDIENTS:

  • 1 tin of mackerel (I used Tesco in spicy tomato sauce)
  • 2 large wraps
  • 1 pepper, chopped
  • 1 avocado, mashed
  • 1 tin sweetcorn
  • Handful of cherry tomatoes

METHOD:

  1. Put tinned mackerel in microwaveable bowl and heat for 2-3minutes, taking out and turning over every minutes.
  2. Repeat with the sweetcorn until hot.
  3. Put wraps in a deep microwaveable dish and make into taco shapes, they should stay like this if the dish is deep enough, and heat for 2 minutes.
  4. Make up the tacos, serve with coleslaw or salsa if wanted.
  5. Enjoy!

NUTRITION

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Mackerel – High in omega-3 unsaturated fatty acids, which are essential as the body cannot reproduce them, and proteins.

Wraps – A thin carbohydrate base, super yummy and full of fibre for digestion and high satiety levels if wholemeal.

Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter 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.

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 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.

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

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.

Stuffed Butternut Squash

Yummy yummy yummy, a filling vegan recipe that I thoroughly enjoyed and I hope you do too! Feel free to switch up the recipe to have different fillings and toppings.

INGREDIENTS

  • Large butternut squash, cut lengthways
  • 2 onions, chopped
  • 1 red peppers, chopped
  • 1 tsp crushed garlic
  • 100g tomatoes, chopped
  • 100g mushrooms, chopped
  • 2tsp olive oil
  • Salt and pepper, to season

METHOD

  1. Preheat oven to 220/8.
  2. Put squash in microwave for 4 minutes at full blast, this will soften it and make it cook faster.
  3. Rub squash in 1 tsp of oil and salt and pepper, and cook in oven for 30 minutes, or until the flesh is soft.
  4. Scoop out the flesh and set aside.
  5. Heat 1 tsp of oil in a pan and add the onions, cook for 5 minutes on a medium heat until soft.
  6. Add the garlic and cook for a further 1 minute.
  7. Add the mushrooms, peppers and tomatoes, and cook for a further 3-4 minutes.
  8. Add the squash mash and mix together.
  9. Divide the mash between the squash skins and season.
  10. Enjoy!

NUTRITION

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OKAY, so this recipe does provide a large amount of sugar, and this should not be ignored. However, when talking about a BALANCED and VARIED diet, this recipe can be eaten if little added sugar is eaten for the rest of the day.

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.

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.

Peppers – Also high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

The other vegetables are also SUPER high in major vitamins and minerals, and this whole meal contributes a whopping 5 OF YOUR 5-A-DAY!!!!