Sunday 29 September 2013

HEALTHY OAT COOKIES

These cookies are great! They are based on oats fruit and nuts so are packed full of vitamins, antioxidants and healthy fats and there is no added fat or sugar. They are dead easy to make, can be enjoyed any time of the day and are great to have on the go as a quick snack. I sometimes make these on a Sunday and have one as a pre-workout snack during the week.
So instead of buying sugary high in fat cookies make your own healthy version J

INGREDIENTS
80g (~ 1 cup) Oats
½ cup mixed berries (I used frozen)
125ml milk (~1/2 cup) milk
1 tsp Cinnamon
½ tsp nutmeg
20g (~1 tbsp) chopped almonds
1 medium egg
1 tsp baking powder

METHOD
  1. Pre-heat your oven to 180 C.
  2. Mix the oats, almonds, nutmeg, cinnamon & berries in a bowl.
  3. Beat the egg and milk and mix with the dry ingredients.
  4. Mould into cookies and place on a baking tray (I made 4 larger cookies, you could make 6 or 8 smaller ones).
  5. Bake for 25 – 30 min.
  6. Allow to cool and enjoy!


These cookies are yummy on their own or accompanied with some natural yoghurt.

**Here are some suggestions of other add-ins:
1)     Fresh berries (instead of frozen), walnuts (instead of almonds)
2)     A handful of dark chocolate chips (dark chocolate has less fat and is higher in antioxidants)
3)     Dried cranberries/ raisins/ apricots and chopped pecans (instead of almonds)
4)     If you fancy something a bit sweeter try adding a teaspoon of honey
5)     Desiccated coconut.


If you have any other suggestions please let me know J



*Bon Appetite* J

Friday 27 September 2013

DON’T SIT, GET FIT!

What is free, easy to take, makes you feel good and can reduce your risk of major illnesses?

EXERCISE!



I love this quote I found on the NHS website by Dr Nick Cavill a health promotion consultant “If exercise were a pill, it would be one of the most cost-effective drugs ever invented”. If we think about this the majority of us take all sorts of medication recommended by doctors, even “self-prescribed” medication (supplements, cold/flu/headache pills, etc) so why don’t we exercise?!

Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life. There is significant research which demonstrates people who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke and some cancers. Physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression and dementia, by boosting brain power (specifically the ability to carry out tasks that require attention, organization and planning).

The target for good health and to help with weight control is to do at least 30 minutes of 'moderate-intensity' activity on at least 5 days of the week. 'Moderate-intensity' means being active enough so that your breathing and heart rate is faster than normal and you're feeling warm. Aim to be breathless but not speechless - you should still be able to talk while exercising! If not, slow down, you may be overdoing it.
You don't have to do your 30 minutes all in one go either; two lots of 15 minutes, or even three lots of 10 minute bursts of activity may be just as effective as 30 minutes of continuous activity. If you are only just starting to exercise once you get a bit fitter gradually build this up to 60 minutes if you can. Aim to be as active as possible as often as you can; any amount of physical activity is better than none at all and if you're already active your health will benefit from doing more.
There are two types of exercise:
Cardiovascular (aerobic) exercise includes anything that works your heart and lungs, such as brisk walking, jogging, swimming and cycling.
Resistance (weight) training includes the use of weights and machines (or your own body weight) and is good for toning muscles and building up strength.

It's good to include both types for overall fitness, strength and health.
The most important thing when it comes to exercise is to do something that you ENJOY. I love exercising but please don’t ask me to run for an hour on the treadmill or lift weights in a gym looking at myself in the mirror!
Of course choosing the type of exercise also depends on what results you want to achieve; here I am just going to focus on ways to add or increase physical activity into your day to day lifestyle, I will not be focusing on specific exercise to achieve particular results.

Why not see if a friend wants to take up a new hobby or sport with you? If you have somebody else to go with then you are more likely to keep it up (and not let the other person down!). You could also involve the whole family; make a point of doing an outdoor activity every weekend.





There a range of things to do:
·         Join a local gym and take part in fitness classes. Most gyms offer a wide range of high intense cardio and lower intense (e.g. yoga) classes. Chose the right one for you and as well as great exercise you may well meet likeminded people.
·         Buy a pair of trainers and take up running; challenge yourself to do a target distance run (please be aware if you are inexperienced it is advisable to seek guidance off personal trainers/ qualified instructors).  If you are a little more experience there are great 5K, 10K, ½ marathon running plans and tips on the NHS website and the BUPA website.
·         Involve a friend and challenge each other to tennis and/or squash matches – a great way to work up a sweat, burn calories and build up some healthy competition.
·         Take up swimming – most Councils have a leisure centre with reduced fees for locals. Swimming is a great “all over” body workout and after why not reward yourself with a relaxing session in the Jacuzzi or sauna?
·         Take up dancing. Dancing is incredibly fun and is probably the form of exercise where we don’t actually realise we are exercising. There are numerous styles to choose from so why not try a few different classes and decide which one you prefer. It is also an activity which you can involve friends, your partner and your children in and it will also give you the opportunity to show off your new skills the next time you’re out.
·         Cycling is also a great sport (one of my favourites). You can go further than running and it’s a great family activity but also a great means of exploring new areas. Like anything you can make it as intense as you like.


If you struggle to fit in exercise into your daily routine every day, then you can make the following simple DAILY swaps to help increase your physical activity levels:
·         ALWAYS take the STAIRS and not the lift/elevator/escalator
·         Make a rule that if a car journey is going to be 5 minutes or less, to walk it
·         Park your car further away at work or at the shops or get off 1 or 2 bus stops early
·         During the weekend go for a walk in the park.
·         During your lunch hour try and not spend it all at your desk, get up and go for a walk.
·         If you’re meeting friends for a “coffee catch-up” change this into a “walking catch-up” – you’ll get the chit-chat benefits as well as exercise benefits.
·         Take up gardening; this actually burns more calories than you think and you’ll also benefit from being outdoors.

A common excuse for not exercising is lack of time. We are all creatures of habit and routine. When you take up exercise try and go at a similar time the same days of the week; after a while it will become part of your routine just like working 9 – 5, brushing your teeth, meeting our friends at the pub and you won’t be able to do without it J




30 minutes of exercise is only 2% or your day – no excuses!

So what are you going to do this weekend? You AREN'T going to sit you are going TO GET UP and EXERCISE and GET FIT.



Tuesday 24 September 2013

TOMATO AND BASIL SALMON

This super healthy dish is not only yummy but only takes approximately 30 minutes to prepare, perfect for dinner after a busy day. The dish can be accompanied with almost anything, I chose sweet potato and butter nut squash wedges and boiled broccoli.

Salmon is packed with essential nutrients, especially protein, omega-3 fatty acids, vitamins and minerals. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and our behavioural function. 

Need any more convincing? Thought not so get cracking and enjoy this scrumptious healthy deluxe fish and 'chips' J 


INGREDIENTS
½ Lemon
Handful of basil leaves
1 tomato
Salmon fillet
Broccoli
Sweet potato
Butter nut squash
Rosemary (dried or fresh)

METHOD


  1. Slice the butter nut squash and sweet potato into wedges. Drizzle with 1 teaspoon of olive oil and rosemary (I used dried). Place in the oven at 180 C and bake for 30 minutes.
  2. Whilst the wedges are cooking mix the lemon juice and basil leaves. This can be done two ways; either blend the lemon juice and the basil leaves into a paste using a food processor or roughly chop the basil and mix with the juice. Once this is done cover/ drizzle over the top of the salmon fillet.
  3. Slice the tomato and place the slices on top of the salmon fillet
  4. Place the fillet in the oven or under the grill for approximately 10 minutes (This will depend on the thickness of the fillet).
  5. When you place the salmon in the oven bring the broccoli to the boil for 10 minutes.
  6. Serve and enjoy your yummy healthy deluxe fish and chips J







*Bon Appetite* J


Sunday 22 September 2013

TURKEY CHILLI STUFFED PEPPERS WITH MOZZARELLA

This recipe is made healthier and lighter by substituting beef mince with turkey mince (which contains the same amount of protein/100g)..


Calories (Kcal)
Fat (g)
Beef Mince/ 100g
160 - 190
9 – 25
Turkey Mince/ 100g
137
2

*Sainsbury’s extra lean turkey breast mince


INGREDIENTS
250g turkey mince
1 carrot
3 celery sticks
1 onion
1 clove of garlic
1 tin chopped tomatoes
1 tin kidney beans
1 teaspoon chilli flakes (depending on how “hot” you want it)
1 slice mozzarella per half
3 peppers*
60g Basmati/ brown rice & salad or boiled veg to serve

METHOD

  1. Half your peppers without removing the tops and de-seed. Bake in the oven for 20 minutes at 20 C (another option is to remove the pepper top and de-seed)
  2. In a non-stick pan sweat the onions and garlic for 2-3 minutes before adding the mince meat. NOTE: When I say sweat I DO NOT add oil, I ad a drop of water.
  3. Add the carrots, celery and chopped tomatoes and stir. If the mixture is a little dry add some water. Simmer for approx 15 minutes.
  4. Add the kidney beans.
  5. Once the peppers are cooked tuff the halves and top them with a slice of mozzarella.
  6. Switch the oven to grill and grill the peppers for approx 5 minutes until the cheese has melted.
  7. Serve with rice and salad (or veg). To jazz up your rice mix in fresh coriander *yum*

NOTE: You can either add your cooked rice to the mixture OR add a couple of tbsps into the pepper halves before topping with the mix and a slice of mozzarella OR simply stuff the pepper halves with the mix and serve the rice separately. It’s your choice.

*This recipe made enough to stuff 3 peppers. If you have any mix left over freeze and use at a later date.


Stuffed pepper with coriander rice and purple cabbage salad.


Stuffed pepper with sweet potato wedges and green leaf and bean sprout salad.



As you can see from the images there are different ways you can cut and stuff your peppers.



*Bon Appetite* :) 

TASTY TUNA BURGERS

It’s one of the few pre-packaged foods I buy. Tinned tuna is extremely useful and can be used in numerous recipes and has great nutritional properties. This fish provides a food option that is dense in nutrition; it is an excellent source of important nutrients like magnesium, potassium, and selenium. Tuna is also a source of high quality protein that is low in fat. It also provides complex B vitamins and Omega-3 fatty acids which are essential to a healthy diet. I buy tuna in spring water as the salt and fat content is lower in comparison to tuna in brine/ oil.

You can accompany these tasty burgers with almost anything, whatever tickles you fancy. I usually accompany mine with some sweet potato or 'normal' potato wedges and salad.
Sweet potato is great because it has a low Glycemic index meaning it is digested and absorbed at a slower rate thus producing a gradual rise in blood sugar and insulin levels.
Purple cabbage, not only has an amazing colour which brightens up any dish but it’s deeper pigmentation is an indicator of a richer quantity of antioxidants in comparison to other types of cabbage; however these are easier to absorb for our body from a cooked state so eat a mixture of raw and cooked purple cabbage (Avoid boiling it, as the water will sap the nutrients from the vegetable. Sautéing or baking are better options).

*This recipe made 4 burgers. The burgers can easily be re-heated and are equally as tasty served cold.

INGREDIENTS
1 can tuna
2 tablespoons of flour
1 egg
60g sweet corn
Chopped Coriander or parsley (add to your taste)

METHOD
  1. Mix the tuna, flour, egg, tuna & coriander/ parsley.
  2. Mould into 4 burgers using your hands.
  3. Bake in the oven at 180 Celsius for approximately 20min (until slightly golden).
  4. Cut the sweet potato/ potato into wedges; mix with a tablespoon of olive oil and sprinkle with rosemary (i use dried). Place in the oven with the burgers (cook at the same heat for the same amount of time).
  5. Whilst the burgers and wedges are cooking prepare your salad.
  6. Once everything is cooked serve and enjoy this easy, healthy, super tasty dish!

 
Before going in the oven.

Tuna burgers served with sweet potato wedges and purple cabbage salad.

Tuna burger with potato wedges and green leaf salad.



*Bon Appetit* :)

Wednesday 18 September 2013

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