Healthy Fill You Up Brekkie

This month we thought we would bring you a breakfast recipe for a change as it’s an important meal but sometimes boring! If you thought spinach was just for dinner then think again! This breakfast ticks all the food group boxes and that’s why it’s a winner!

Fill up at breakfast with this Poached Egg, Avocado & Spinach on Toast recipe.


Ingredients

  • 1 slice wholemeal bread, toasted (carbs)
  • Half an avocado, mashed  (fat)
  • 1 large handful fresh spinach (veggies)
  • Small handful of cherry tomatoes, halved (veggies)
  • 2-3 eggs, poached. (Depending on how hungry you are!) (protein)
  • Seasoning

Medthod

  • Firstly toast bread and spread avocado on it.
  • Place the spinach and cherry tomatoes onto the toast.
  • Put poached eggs on top.
  • Season.
  • Enjoy your food mountain!

Tried & tested again & again by Nikki!

Almond Granola Bars

A healthy snack anytime of the day, these homemade Almond Granola Bars will satisfy your snack craving.

This recipe has been tested and modified by one of Daniel Jeal’s clients who also happens to be a private chef, so she know’s what she’s doing in the kitchen. 

Ingredients

  • 75g/3oz sunflower seeds
  • 50g/2oz sesame seeds
  • 125g/41/2oz blanched almonds, roughly chopped
  • 100g/4oz butter
  • 50g/4oz coconut butter 
  • 2 tbsp honey
  • 150g/5oz mix of spelt and rye flakes and porridge oats

Method

  • Preheat the oven to 190oC, 375OF, Gas Mark 5 and lightly grease a 15cm x 20cm/6in x 8in tin.
  • Arrange the seeds on a non-stick baking tray with the almonds and roast in the preheated oven for 7 minutes.
  • Remove and allow to cool slightly. Leave oven on.
  • Heat the butter, sugar and honey in a pan until combined.
  • Mix the oats with the seeds and nuts then combine with the honey and butter.
  • Press into the prepared baking tin and bake for 25minutes.
  • Remove, mark into 12 squares and leave to cool before cutting.

Homemade Healthy Muesli Bars

Are you bored of your usual snacks? Here’s something to get your taste buds buzzing again! Homemade muesli bars, half the price of the Supermarket ones and more filling! We call them Sunshine Bars to brighten up your day!


Ingredients

  • 100g dried tropical fruit or other mixed fruit
  • 100g porridge oats
  • 50g puffed rice cereal (rice krispies)
  • 85g desiccated coconut
  • 50g sunflower or pumpkin seeds
  • 60g light muscovado sugar
  • 4 tbsp clear honey
  • 60g butter
  • 1/4 tsp cinnamon (optional)

Procedure

  • Mix all dry ingredients together
  • Melt butter, honey and sugar in a pan until melted and simmer for 2 minutes.
  • Pour over dry ingredients and mix until well blended and tip into 8in tin.
  • Press down to even out the surface and leave to cool and set for 2 hours.
  • Done! Enjoy!

(Top tip: if you want to cut down on sugar in recipes use honey instead!)

Simple Champagne & Pomegranate Cocktail

At new years, there is no need to get super fancy with your cocktails, simpler the better and if it’s relatively healthy it’s a bonus. 

This cocktail with fresh pomegranate adds flavor to your champagne which on New Years is often readily available.

 


You’ll need

  • 1 Chilled Bottle of Champagne or Prosecco works too
  • 1 Fresh Pomegranate

Make it!

  1. Cut the pomegranate in half
  2. Deseed the pomegranate
  3. Add most of the seeds (saving a few to garnish) to a blender
  4. Blend for 10-15 seconds
  5. Place a sieve over a bowel and pour into sieve
  6. Press pulp through sieve using back of a spoon
  7. Add about 5ml of the pomegranate juice to the champagne flute pour in the champagne
  8. Garnish with pomegranate seeds (optional)

A glass of this beautiful pomegranate champagne will be under 200 calories.

 

Warm potato salad & Homeslaw

As the BBQ season is nearing here are two quick recipes that you will use again and again. Guarantee you won’t ever buy it from the supermarket once you’ve made this! Ingredients for homeslaw can be swapped for your individual taste.

  • Serves: 4-5
  • Prep time: 5 mins
  • Cooking time: 20 mins

Ingredients for potato salad

  • 1 kg new potatoes
  • 4 tbsp fat free natural yoghurt (greek style works best)
  • 1 tbsp wholegrain mustard
  • Small handful of chives, finely chopped
  • Seasoning

Method

  • Boil the potatoes until just tender, drain & allow to cool for 2-3 mins.
  • Mix the rest of the ingredients into a bowl and add to potatoes.
  • Enjoy!

Ingredients for homeslaw

  • Half white or red cabbage, finely chopped into bite size pieces
  • 4 large carrots, grated
  • 1 red onion, finely chopped
  • Small handful of coriander, finely chopped
  • 4 tbsp fat free natural yoghurt (greek style works best)
  • 1 tbsp wholegrain mustard
    Seasoning to taste

Method

  • Once chopped put the vegetables into a large bowl and mix thoroughly.
  • Mix the rest of the ingredients into a small bowl and add to vegetable mix.
  • Enjoy!

Tried & tested again & again by Dan & Nikki!

Crispy Chicken & Homemade Wedges

  • Serves: 4
  • Prep time:10 mins
  • Cooking time: 30 mins

This is a finger-licking good recipe for chicken & chips and the family won’t even realise it’s a healthier option!


Ingredients

  • 4 chicken breasts
  • 150g wholemeal bread (about 4 slices)
  • 4 tsp dried mixed herbs
  • 1 tsb salt
  • 25g Parmesan cheese, finely grated
  • 4 tbsp fat free natural yoghurt
  • 1-2 tbsp plain flour
  • Fresh ground pepper
  • 5-6 large potatoes, peeled & cut into wedges
  • Spray oil (Frylight)
  • Paprika (optional)

Directions

  • Preheat oven to 220oC/Fan 200oC/Gas 7.
  • Place the bread in a food processor & blitz into crumbs.
  • Tip beadcrumbs into a large bowl & mix in herbs, salt, pepper & parmesan cheese
  • Spoon yoghurt onto a plate & sprinkle flour onto another plate
  • Take a chicken breast & coat lightly in flour then dip into yoghurt until even covered.
  • Then place chicken into the crumb mixture until you get a thick crust all over
  • Put chicken onto a lined baking tray
  • Put the potato wedges onto a baking tray & spray with spray oil & season with salt & paprika.
  • Place potato wedges & chicken into oven & bake for 25-30 mins until golden & crisp
  • Leave to stand for 4-5 mins before serving
  • Serve with salad.

Enjoy!

Tried & tested by Dan & Nikki.

Sweet & Sour Chicken

  • Serves 4
  • Prep time – under 10 mins
  • Cooking time – under 10 mins

This is a blast from the past that you may only have ordered from a takeaway! Now however you can bring this old favourite back into your life with only 300 cals per portion and even more flavour than you remember!

 

Ingredients

  • 4 chicken breasts cut into bite size pieces
  • 1 medium onion cut into 12 wedges
  • 2 peppers (any colour) cut into chunks
  • 225g can of water chestnuts, halved
  • 2 garlic cloves peeled & crushed
  • 25g of fresh root ginger, peeled & finely grated
  • Seasoning
  • 1 tbsp oil for cooking

Ingredients for Sauce

  • 425g can of pineapple chunks in natural juice
  • 2 tbsp cornflour
  • 150ml water
  • 2 tbsp dark soy sauce
  • 2 tbsp white wine vinegar
  • 1 tbsp soft brown sugar
  • 2 tbsp tomato ketchup
  • ½ tsp dried chilli flakes

Directions

Firstly make the sauce by draining the pineapple chunks & keeping all the juice.
Put the cornflour in a bowl & stir in 3 tbsp of pineapple juice to make a smooth paste.
Now add the remaining juice, water, soy sauce, vinegar, ketchup & chilli flakes until combined. Set aside.
Heat oil in a pan & fry onions & peppers for 2 mins over high heat.
Add the chicken to the pan and stir-fry until coloured.
Add garlic, ginger, chestnuts & pineapple and fry for 1 min.
Give the sauce mixture a good stir and add to the pan.
Stir well & bring to a simmer.
Cook for 4-6 mins until the sauce is thickened & chicken tender
Serve with rice.

Enjoy!

Tried & tested by Dan.

Chicken & Ham Pie

  • Serves 5
  • Prep time – 15 mins
  • Cooking time – 30-35 mins

This recipe feels like an indulgence but coming in at around 400 kcals per portion it will soon become a family favourite. All the taste without hurting the waist!


Ingredients

  • 4 tsp oil
  • 1 large onion, finely chopped
  • 2 garlic cloves, peeled & crushed
  • 1 medium leek, cut into thin slices
  • 250ml water
  • 1 chicken stock cube
  • 4 chicken breasts cut into bite sized pieces.
  • 100g ham, sliced
  • 2 tbsp flour
  • 300g fat free quark
  • 3 sheets of filo pastry about 30cm x 35cm
    Seasoning

Directions

  • Heat 2 tsp oil in a large non-stick frying pan & fry onion & garlic for 5 mins until soft
  • Add leek and cook for another minute.
  • Add the chicken, stock cube, water & flour.
  • Simmer until the chicken is browned and the liquid reduced by about half.
  • Add the ham.
  • Add the quark and mix thoroughly.
  • Season to taste
  • Add the contents of the pan into a 1.5 litre pie dish.
  • Preheat oven to 200oC/Fan 180/Gas 6.
  • Lay the filo sheets on top of each other and cut into 9 rectangular strips.
  • One at the time brush the pastry rectangle with a little oil and loosely scrunch it up and place closely together until the top of the pie is completely covered.
  • Bake for 30-35 mins until pastry is golden brown.
  • Serve with green vegetables.

Enjoy!

Mexican Quinoa Bowl with Guacamole

Serves 2 – 4

Prep time – 15 mins

Cooking time – 10 mins

DF GF VG

At this time of year when you may be watching what you eat, this warm salad is a must. Not only is it easy to make, it’s also filling and full of flavour. This will become your new go to salad. Goes well by itself for lunch or as a side to any meat dish.


Ingredients for quinoa saladMexican Quinoa Bowl with guacamole

  • 2 red peppers, sliced
  • 1 large spanish onion, sliced
  • 1 lime ¼ – ½ tsp cayenne pepper (depending how spicy you like it!)
  • 1 tsp paprika
  • 1 garlic clove, crushed
  • 2 cups of cooked quinoa
  • ½ red onion, chopped
  • 1 large tomato, chopped
  • 1 large handful of chopped coriander

Ingredients for guacamole

  • 2 ripe avocados, mashed
  • 2 garlic cloves, crushed
  • Juice of 1 lime
  • ½ red onion, chopped
  • Handful of chopped coriander
  • Salt & pepper

Directions for quinoa salad

  • Cook the quinoa according to packet instructions.
  • Over a medium heat add a little oil to a pan and add peppers and onions to it.
  • Sprinkle over all the spices and give it a good stir and cook until slightly softened and turning brown, then add juice of half a lime and take off the heat.
  • Add red onion, coriander, tomato and cooked quinoa to a bowl and squeeze the juice of half a lime.  Mix together.
  • Add the onion & peppers to the quinoa bowl and mix thoroughly.

Directions for guacamole

  • Empty the avocados into a bowl and mash with a fork until smooth.
  • Add the chopped onion, coriander, lime juice and garlic.
  • Season to taste Mix thoroughly.
  • Serve with the quinoa bowl.

Enjoy!

Tried & tested by Dan & Nikki!

 

Gluten free, dairy free, vegan

Sweet potato, lentil & bean soup

(V, VG, DF, P) – Serves 4

Cooking time – 25 mins Prep time – 5 mins

This heart warming soup will have you coming back for more. Quick & easy to make, it is a winner all round.


Sweet potato, lentil & bean soupIngredients

  • 1tbsp olive oil
  • 1 large spanish onion
  • 1 clove garlic, crushed
  • 100g red lentils
  • 1 large sweet potato, peeled & cut into bite size chunks
  • 2 large carrots, peeled & cut into bite sized chunks
  • 1.2 litres of vegetable stock
  • 1 large can of butter beans, rinsed & drained (or beans of your choice)
  • Handful of fresh flat leaf parsely, roughly chopped
  • Salt & pepper

Directions

  • Heat oil in a large saucepan on medium heat & add onion. Saute for 5 mins until softened but not browned. Add garlic & fry for 1 minute.
  • Add remaining ingredients & bring to the boil.
  • Reduce & simmer for 15-20 mins until the carrot & sweet potato are cooked through.
  • Add seasoning.
  • Serve.
 

Enjoy!

 

Tried & tested by Nikki!

 

V – Vegetarian VG – Vegan DF – Dairy free P – Paleo GF – Gluten free