Changing your eating habits is something you will likely want to do as the warmer season is upon us. Once winter is over and we are looking forward to a fresh new season - lots of us are looking to shed some pounds and get that perfect summer body.
As you may already know, food is a huge part of weight loss as well as positive body transformation. Eating healthy foods is such an important thing to do and today we want to share some mouthwatering recipes that are also nutritious and will provide you with delicious and healthy meals.
Green goodness sandwich
If you are looking for a hearty and filling lunch option for days in the office or even just at home - this green goodness sandwich is exactly what you need. With a myriad of vegetables, this is a healthy and nutritious option for your lunchtime meal.
Ingredients:
2 slices seeded or rye bread
2 tbsp pesto
½ green bell pepper
Handful spinach
1 slice beef tomato
2 slices cucumber
Handful watercress
Toast the bread lightly and allow to cool for 5 minutes.
Slice bell pepper into thin slices. You can optionally roast the pepper for 10 minutes before to get a caramelised flavour.
Spread pesto on each slice of bread.
Assemble the sandwich - add spinach, cucumber, pepper, tomato and then cress onto the bread, topping with the lid. Cut in half and wrap up for lunch. You can prepare this the day before and refrigerate overnight.
Greek chicken pittas
Chicken is a wonderful ingredient that is incredibly versatile - and one of the tastiest ways to eat chicken is to pan fry it with spices and herbs. This Greek chicken is succulent and flavourful and goes perfectly in a pitta for a healthy dinner time recipe.
Ingredients:
2 chicken breasts
2 tbsp olive oil
1 tbsp tarragon
1 tbsp oregano
1 tbsp cumin
4 wholemeal pitta breads
4 slices halloumi
4 cherry tomatoes
12 slices cucumber
Handful spinach
Houmous
Tzatziki
Butterfly the chicken breasts and place in a ziplock bag. Add olive oil and spices and shake until coated.
Preheat a frying pan, and add the chicken. Cook for 4 minutes before turning over. Don’t fuss over the chicken as it cooks - allow it to do its thing!
In another frying pan, add your halloumi slices and fry for a few minutes on each side.
Toast the pitta breads until the pocket opens but the pitta is still soft to the touch. Slice open.
Spread some Houmous on the inside of your pitta pocket, and then add spinach, chopped tomatoes and cucumber. Add a small dollop of tzatziki.
Cut the chicken into small strips and ensure it is all cooked. Remove from the heat.
Add a halloumi slice to each pitta, and then fill the remaining space with chicken. Serve as your main meal for a protein filled food that is sure to impress.
Herby steak salad
It is important to stay healthy and look after our bodies - and steak is a great source of protein for working out. Even if you might need to look at dentists near me after getting steak in your teeth it is well worth it for this recipe!
Ingredients:
225g rump steak
3 tbsp Olive oil
1 tbsp red wine vinegar
Chopped herbs (basil, thyme, parsley)
1 chopped garlic clove
Salt and pepper
200g romaine lettuce
100g spinach
Handful cherry tomatoes
50g grated carrot
In a jar with a lid - add your red wine vinegar, 2 tbsp olive oil, herbs, and garlic. Place a lid on securely and shake until combined - this will be your salad dressing.
Take your rump steak out of the fridge and allow it to come to room temperature for 15 minutes. Preheat a frying pan to smoking. Coat the steak in oil and salt and pepper.
Add the steak to the pan and cook to your liking. For medium this would be 2 minutes on each side.
Chop your tomatoes and lettuce and add to a bowl with grated carrot and spinach.
Once the steak is rested, slice into thin pieces and then add to your salad bowl. Pour over the dressing and leave some for another time if you like. Enjoy!
Slow cooker curry
Curry is a heart dish but it can also be a healthy one. This combination of vegetables and chicken is the ideal choice for you if you are on a diet.
Ingredients
2 chicken breasts
1 large sweet potato
1 courgette/ zucchini
1 white onion
1 tbsp ginger paste
1 tbsp garlic paste
1 red chilli
1 tin chopped tomatoes
100ml coconut milk
1 tbsp garam masala
1 tbsp cumin
1 tsp paprika
1 tsp ginger
1 tsp turmeric
Chop sweet potato and courgette into small chunks, drizzle with olive oil - and roast for 30 minutes at 220C.
Chop chicken into small pieces and season with salt and pepper. Pan fry for 8 minutes until cooked through. Remove from the pan.
Chop your onion into large chunks and place into a blender along with the chilli, ginger paste, and garlic paste. Add a drizzle of oil and blend until smooth.
Add mixture to the pan with some oil and sweat for 8-10 minutes.
In a small bowl, mix spices with water to form a paste and add to the pan. Stir for 1 minute.
Add chicken back in and the veggies and add chopped tomatoes and coconut milk. Top up with a small amount of water and then simmer for 20 minutes.
Serve with rice and your own homemade naan bread for a simple weekday meal.
Low carb lasagna
Lasagna is often seen as a no go for dieters - however this simple version is diet friendly and will allow you to enjoy a hearty meal during the week without worrying about carbs.
Ingredients:
500g turkey mince
3 large courgettes/ zucchinis
1 run chopped tomatoes
1 tbsp tomato paste
2 tbsp mixed herbs
1 stick celery
1 carrot
1 small white onion
1 clove garlic
200g mozzarella cheese
200g ricotta
100g Parmesan
Chop up the celery, carrot, and onion into chunks and add to a food processor with garlic. Pulse until small chunks. Add to a saucepan with olive oil and sweat for 8 minutes.
Add the herbs and turkey mince to the pan and cook through.
Add tomato paste and chopped tomatoes - bring to a boil, then simmer for 45 minutes.
Once the sauce is done we can start to assemble the lasagna.
Slice your courgettes/ zucchinis thinly - these will be your pasta noodles.
To assemble - spoon a small amount of sauce into a dish, then cover with your courgette, and add a small amount of ricotta and mozzarella. Repeat. Once done - top with mozzarella and parmesan.
Bake for 25 minutes at 220C.
Meat free koftas
If you love the idea of koftas for a weekend meal but you don’t want the fat; this recipe is ideal and it will feel like the ultimate cheat meal with all fresh ingredients.
Ingredients:
500g meatless mince
1 spring onion
2 tbsp cumin
Vegetable oil for frying
4 wholemeal pitta breads
200ml natural yogurt
1 handful mint
2 tbsp jalapeño slices
⅓ cucumber
4 cherry tomatoes
Hot sauce
Chop the spring onion into small pieces. In a bowl - add spring onion, cumin, and meatless mince. Mix well and shape into small sausage shapes. This should make between 16 -20. Place on a baking sheet and into the fridge for 30 minutes to firm up.
In the meantime - make a spicy salsa by chopping up jalapeño slices, cherry tomatoes, and deserving and chopping cucumber. You want very small pieces here so make sure to chop it up small. Add a small drizzle of olive oil and put to the side.
Make a mint yogurt by chopping your mint finely and adding to the yogurt. Mix well.
Heat up a frying pan with an inch of oil.
Add koftas in small batches and fry for a few minutes on all sides.
Toast your pitta breads and slice open.
To assemble - add a small dollop of mint yogurt, followed by 2 koftas, followed by a bit of salsa to the pitta. Drizzle with some hot sauce and enjoy!
Sticky chicken stir fry
This simple chicken stir fry is the ideal choice for anyone on a diet.
Ingredients:
2 chicken breasts, chopped
1 tbsp Chinese five spice
1 tbsp honey
2 tbsp dark soy sauce
1 tbsp mirin
100g bean sprouts
100g veggies (peppers, mange tout, baby corn)
200g wholemeal noodles
In a wok, heat some oil and add your chopped chicken. Season with Chinese five spice and fry until cooked.
Add soy sauce, mirin, and honey to the pan and stir. Add more honey to taste and allow to thicken slightly.
Boil water in a pan and cook noodles according to package instructions. Drain and leave in warm water. This keeps them soft.
Add veggies to the pan and site fry for a couple of minutes. Add noodles and mix. Serve.
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