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 Post subject: Healthy Eating Recipes
PostPosted: 03 Feb 2010, 23:23 
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Post your healthy eating recipes here. Original support thread can be found here.

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 Post subject: Re: Happy Eating Recipes
PostPosted: 04 Feb 2010, 10:34 
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This is a very quick and easy, and low fat, pasta sauce.

You can vary this according to taste / what happens to be in the fridge. Start by chopping whatever vegetables you want to include, and meat or fish if you want. Ham and mushrooms are really good, as are smoked mackerel and tomatoes. It's also really good with lots of mixed veg. If you're feeling really luxurious, smoked salmon and frozen peas tastes amazing. Put your pasta on to cook, and at the same time start cooking your veg / meat / fish in a small amount of olive oil. If you want to include frozen peas or sweetcorn, just put them in straight from the freezer. Use a reasonably high heat. Once everything is nearly cooked, add low fat soft cheese - one tub is about the right amount for two people. It will take a couple of minutes to melt, and might need thinning with a bit of milk. Season to taste.

One nice thing about this is that the soft cheese comes in different varieties - the garlic & herb is particularly good for this sauce. If you use the unflavoured variety, you can add whatever seasoning you choose. It's versatile and quick, and so long as you stick to low fat cheese and very little oil, it's not unhealthy. This has become SLOC's and my preferred quick pasta dish - it's better for you than pesto.

Happy eating :D

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 Post subject: Re: Happy Eating Recipes
PostPosted: 04 Feb 2010, 13:08 
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If you are following a Low GI eating plan then you can make an excellent spread rather like hummus which you can also use on baked potatoes or to liven up mashed vegetables of all kinds.

One tin of chick peas or butter beans, drained
Garlic to taste (I used two cloves but it was a bit heavy on the garlic!)
One to two heaped teaspoons of tahini paste (apparently the dark tahini is better for you fibre-wise)
Dessert/table spoon of olive, rapeseed or rice bran (a new discovery for me, supposed to lower cholesterol) oil
Salt, pepper to taste.

Blend (I have a stick blender) till smooth (if it doesn't blend well add a bit more oil and/or tahini) and then use as a spread instead of butter etc. Goes beautifully on the Aldi thin multi-grain toasting muffins with goats cheese and sliced cucumber on top :D

ETA Thanks for the thread!

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 Post subject: Re: Happy Eating Recipes
PostPosted: 21 Feb 2010, 19:22 
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I got this from when I did weight watchers, so it must be healthy!

Big prawns (raw) - the amount depends on if you are just feeding yourself or others.
I tsp honey
1 tsp harissa
Wooden skewers
Lime
Water cress

Mix honey and harissa and marinate the prawns for a couple of hours.
Soak skewers in water.
Thread prawns on skewers and grill until orange.
Serve either on or off skewers with wedges of lime and watercress garnish.

My mother liked this so much she has served it at dinner parties.


ETA - Here is another one, this is from the Wagamama Cook Book, I have just had it for tea and it is delish!

Warm Stir Fried Chicken Salad

2 chicken breasts cut into strips.

Marinade:
Mix together the following in a blender:

1 teaspoon sesame oil
2 garlic cloves
2 tsp of fish sauce (nam pla)
2 tsp of light soy sauce
Juice of one lime
2 tsp of ground cumin
1 large red chili - de-seeded.

When blended pour over the chicken and leave to marinade for anything from two hours to over night.

Heat wok until almost smoking and add some veg oil and stir fry the chicken.

Serve over salad with some sesame seeds (toasted if you like), coriander and lime. It is lovely!

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Last edited by Elle on 21 Feb 2010, 22:21, edited 1 time in total.

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 Post subject: Re: Happy Eating Recipes
PostPosted: 21 Feb 2010, 20:18 
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Stuffed Peppers (though could do much the same with onions, aubergine, giant tomatoes or possibly big flat mushrooms) (If using aubergine cut lengthwise, scoop out the soft part and fry with the filling mixture.)

This made four meals......
Four peppers. (I had red, yellow, orange and green just for fun :) )

For the filling:
1 packet lean minced beef (or any other mince including turkey)
1 onion
2 large chopped field mushrooms (or peppers if stuffing mushrooms)
125 grams bulgar wheat
Some dried mushrooms if available
Couple of chopped sun dried tomatoes if available
Herbs, salt, pepper to taste

Put bulgar wheat into a bowl and cover with boiling water, put aside for 30mins.

Soak any dried mushrooms in hot water for the same length of time. Reserve the water when adding the dried mushrooms to the filling.

Fry the meat in a non-stick pan, it should make just enough fat to then fry the onion and other veg. If not, use a little good oil (olive, rapeseed, rice bran for preference) Pre-cook the chopped mushrooms in the microwave so that they are just turned over in the oil when added to the other vegetables rather than absorbing fat as mushrooms do.

Add the drained bulgar wheat and the meat to the veg mix. (I reserved about a third of the wheat to use as a side dish)

Cut piece off non-stalk end and stuff the peppers (or parboiled whole onions, aubergine or tomatoes) with the mixture, pressing down firmly, and put them into an oven proof casserole or a Remoska (http://www.hoorayforhomecooking.co.uk/) if you are lucky enough to have one. Retaining the stalk end (cut off stalk so peppers stand upright) holds the cooked pepper together better) Pour over a tin of tomatoes (or a jar of red peppers if using tomatoes to stuff) to which you have added a clove of crushed garlic and some dried herbs (I used oregano) Add the mushroom water if you have some. You might want to add a little stock. Possibly also little flour or Knorr Instant Thickener (if you are in a country that sells it, not available in the UK sadly) if it seems too runny.

Bake in oven, I would guess at about 180C, for as long as it takes for the peppers (or parboiled whole onions, aubergine or tomatoes) to soften and serve with the left-over bulgar wheat or other Low/Medium GI carb.

Any left over stuffing can be heated for a warm mixed salad or wrapped into cabbage leaves and steamed till leaves are cooked.

ETA further aubergine instructions

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 Post subject: Re: Happy Eating Recipes
PostPosted: 24 Feb 2010, 15:58 
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quick and easy tuna steak marinade - have with salad or rice (or both!)

sweet chilli sauce - a dollop
soy sauce - a slug
a good squeeze of an orange (I just chop it into segments and squeeze it in by hand)

(you need to vary amounts depending on how many steaks you are doing, but you want roughly equal amounts of soy and freshly squeezed orange juice)

marinade for 20 mins or more

griddle or grill until done to your preferred level of done-ness. I like mine pink in the middle.

If you want to have it with a salad I'd chop in some coriander, and make a light dressing out of some lime juice, honey and some good quality rape-seed or hemp oil cut with a teeny bit of sesame oil.


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 Post subject: Re: Happy Eating Recipes
PostPosted: 24 Feb 2010, 16:14 
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Has anyone got a tried and tested recipe for doing something tasty with tofu? I've tried various marinades but to me it still tastes of nothing.... The pre-seasoned one is ok(ish) but much more expensive.

I feel it would be very good for me if only I could get it to taste like something....I've been using the firm so far. I've now bought a packet of silken tofu but am not sure what the difference is going to be. It talks about using it to make a non-dairy milkshake on the packet?

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 Post subject: Re: Happy Eating Recipes
PostPosted: 24 Feb 2010, 16:54 
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In my experience tofu doesn't taste of anything, however much you try to jazz it up! I'd use it as a minor ingredient in dishes, but would far rather have a mixture of nuts and beans instead, if you're trying to cut out meat.

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 Post subject: Re: Happy Eating Recipes
PostPosted: 24 Feb 2010, 18:14 
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Emma A wrote:
In my experience tofu doesn't taste of anything, however much you try to jazz it up! I'd use it as a minor ingredient in dishes, but would far rather have a mixture of nuts and beans instead, if you're trying to cut out meat.

I'm not really trying to cut out meat, just to cut it down a little and I'm also looking for lots of variety at the moment.

I'm glad to have it confirmed that it's not just me that thinks tofu is tasteless even when jazzed up. I keep reading all these glowing reports about it and have started to feel there must be something wrong with the way I am treating it! :?

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 Post subject: Re: Healthy Eating Recipes
PostPosted: 24 Feb 2010, 21:35 
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I've re-named the thread Healthy Eating, and have deleted those posts which aren't concerned with recipes/on topic etc.

Carys *with mod hat on*


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 Post subject: Re: Happy Eating Recipes
PostPosted: 24 Feb 2010, 22:26 
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cestina wrote:
Has anyone got a tried and tested recipe for doing something tasty with tofu? I've tried various marinades but to me it still tastes of nothing.... The pre-seasoned one is ok(ish) but much more expensive.

I feel it would be very good for me if only I could get it to taste like something....I've been using the firm so far. I've now bought a packet of silken tofu but am not sure what the difference is going to be. It talks about using it to make a non-dairy milkshake on the packet?


You could try the marinade in the recipe I posted above? It is great with the chicken, so I guess it would be ok with tofu? Maybe...

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 Post subject: Re: Healthy Eating Recipes
PostPosted: 02 Mar 2010, 06:29 
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I made this last night & it got a big thumbs up. I used pork fillet rather than cutlets or steak and ground ginger rather than fresh and dijon mustard rather than grain, but it still tasted great.

Orange and Ginger Pork Serves 4 @ 1720 kJ (415 Cals) per serve

1/3 cup fresh orange juice
1 tablespoon grated ginger
2 teaspoons ground cumin
1 1/2 tablespoons grain mustard
4 (about 150g each) lean pork loin cutlets or steaks
750g sweet potato, peeled, cut into chunks
1 teaspoon olive oil, extra to brush
steamed broccolini or green beans, to serve

Combine 1/4 cup of the orange juice, 2 teaspoons of the ginger, 1 teaspoon of the cumin and the mustard in a shallow glass or ceramic bowl. Add pork and turn to coat in marinade. Set aside for 10 minutes.

Meanwhile, place sweet potato in a large saucepan of cold water and bring to the boil over a high heat. Reduce heat to low and simmer for 10-12 minutes or until tender. Drain well.

Heat a large frying pan over a medium-high heat and brush lightly with olive oil. Drain pork and pan-fry for 3-4 minutes each side (pork will still be slightly pink) or until cooked to your liking. Transfer to a plate, cover with foil and set aside.

Heat oil in a saucepan over a medium heat. Add remaining ginger and cumin and cook, stirring, for 1 minute. Add sweet potato and remaining orange juice to pan. Roughly mash and season with pepper.

Divide sweet potato among four serving plates. Top with a cutlet. Serve with steamed broccolini or beans.


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 Post subject: Re: Healthy Eating Recipes
PostPosted: 03 Mar 2010, 17:37 
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I am a big tofu fan as i'm vegetarian.

You usually need to fry it on all sides before it's pleasant to eat, so it isn't always that low-fat. I shallow-fry in a tablespoon or so of olive oil. Then I stir it in to curries or stir frys just before serving, as otherwise it can go a bit soggy. It's best with a well-flavoured sauce as it doesn't have much flavour of its own. If you have cooked with paneer (Indian cheese), well, it works in much the same way.

Silken tofu is the vegan subsititute for ice cream, yoghurt etc so probably not the best type of tofu to use for this.

If you go to specialist Chinese shops you can often get fancy types of tofu which are much nicer than the Cauldron stuff-in-a-bag.

Also if you freeze and then defrost it, the texture changes - it becomes much chewier, apparently like chicken.


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 Post subject: Re: Healthy Eating Recipes
PostPosted: 03 Mar 2010, 22:54 
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Thanks Catrin - I was in the wonderful Unicorn Health Food Store in Manchester today and they had all kinds of flavoured tofu, and also smoked tofu. I finished up only buying the fried version but I found them all very tempting - to look at anyway!

I shall keep trying. So I need to put the silken into some sort of smoothie or pudding type dish do I?

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 Post subject: Re: Healthy Eating Recipes
PostPosted: 07 Mar 2010, 23:35 
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I use silken tofu to make agadashi tofu but you do need to drain it wrapped in paper towel and weighted down to get some of the moisture out. Lovely mouth feel.

And found a similar recipe to the one I use here
http://www.grouprecipes.com/23040/agedashi-tofu.html

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 Post subject: Re: Healthy Eating Recipes
PostPosted: 11 Mar 2010, 12:04 
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Venison Casserole

300g venison
3 medium beetroot
2 medium carrots
1 onion
About 12 chestnut mushrooms
5 tbsp Black olives. Use pitted olives and drain before you add them.
Flour or cornflour to thicken
Splash or two of olive oil
3/4 pint beef stock
Salt & pepper to taste
(Juniper berries
Cinnamon
Paprika) or flavourings of your choice

Use a casserole dish that can be put on the hob and then in the oven. Dice the onion and cook in a splash of olive oil till translucent. Add the vension and brown it. Cut the carrots into chunks and the beetroot into slightly smaller chunks and add.

If you want to thicken using cornfower, add most of the hot stock to the casserole. Dissolve the cornflour in the remaining stock and then stir into the pot.

To thicken using wheat flour, make a roux using a splash of olive oil. Add the stock slowly and then pour the sauce into the casserole dish.

Whether you thicken with corn or wheat flour, make it thicker than you think it needs to be. Beetroot let out a lot of juice when they're cooked.

Slice the mushrooms and add them with the olives, then put on the lid and place in a medium oven for an hour. Don't add any seasoning at this stage as the stock and the olives are both salty.

After an hour, remove from the oven and taste the sauce. It should be a lovely ruby colour from the beetroot. Add salt if needed and pepper to taste, and herbs or spices if you like them. I used a dozen crushed juniper berries, a sprinkle of cinnamon and plenty of paprika.

Turn the oven up slightly and cook for another half an hour.

Serve with mashed potatoes. Add low-fat soft cheese instead of butter to make them creamy, and a tablespoon of whole grain mustard. Something green is also good - we had steamed asparagus. The carrots, beetroot and olives should all be tender.

This will serve 2-4 people depending on appetite.

Venison is a good Happy Eating meat as it's very low fat and full of flavour. If you live in Scotland it should be easy to find at your local supermarket - I got it from the reduced shelf at Tesco. I know it's harder to find in England and Wales, but if you have a decent local butcher they should be able to help. A lot of recipes include wine as well as stock. This was full of flavour without needing wine. If you make it, do let me know how it turns out for you as this is my own recipe.

Happy Eating!

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 Post subject: Re: Healthy Eating Recipes
PostPosted: 11 Mar 2010, 12:08 
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That sounds great Joey, thanks. The beetroot is a fantastic idea.

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 Post subject: Re: Healthy Eating Recipes
PostPosted: 19 Apr 2010, 20:52 
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Two recipes which are good if you are following a low carb diet.

Broccoli Italianissimo

Serves 4, but obviously you can reduce the ingredients.

1lb broc
3tbsp olive oil
2 crushed garlic cloves
2 chopped anchovy fillets (can be left out if you really hate them)
Salt and peper
1oz grated parmesan.

Salt water and add the broc.
Cook until nearly tender.
Remove, drain, refresh under cold water and drain again.
Add oil to frying pan.
Add anchovies and garlic, fry until garlic begins to turn golden.
Add the broc and cook until warmed through.
Sprinkle with the cheese.

Delicious!

Now, to use up the remaining anchovies.

Anchovy and cheese stuffed eggs

Makes 16! But obviously you can alter the amounts. It came from a tapas book, which is why it makes so many.

8 eggs
Can of anchovy fillets - drained
2oz Manchengo cheese, or Parmesan if non available
4tbsp olive oil
1tbsp lemon juice
1 garlic clove crushed

Hard boil eggs!
When they are done cut in half and remove the yolks.
Blend yokes and remaining ingredients.
Spoon the mixture into the egg halves.
Chill in fridge until needed.

They can be dusted with paprika and decorated with olive halves for true sophistication!

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 Post subject: Re: Healthy Eating Recipes
PostPosted: 13 May 2010, 09:15 
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Red Lentil Curry - serves 8. I just halved it and it worked fine. It is very very filling. I also used less sugar and salt than listed.

Ingredients
2 cups red lentils
1 large onion, diced
1 tablespoon vegetable oil
2 tablespoons curry paste
1 tablespoon curry powder
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon salt
1 teaspoon white sugar
1 teaspoon minced garlic
1 teaspoon ginger root, minced
1 (14.25 ounce) can tomato puree

Directions
1.Wash the lentils in cold water until the water runs clear (this is very important or the lentils will get "scummy"), put the lentils in a pot with water to cover and simmer covered until lentils tender (add more water if necessary).
2.While the lentils are cooking: In a large skillet or saucepan, caramelize the onions in vegetable oil.
3.While the onions are cooking, combine the curry paste, curry powder, turmeric, cumin, chili powder, salt, sugar, garlic, and ginger in a mixing bowl. Mix well. When the onions are cooked, add the curry mixture to the onions and cook over a high heat stirring constantly for 1 to 2 minutes.
4.Stir in the tomato puree and reduce heat, allow the curry base to simmer until the lentils are ready.
5.When the lentils are tender drain them briefly (they should have absorbed most of the water but you don't want the curry to be too sloppy). Mix the curry base into the lentils and serve immediately

The recipe comes from this website:
http://allrecipes.com/Recipe/Red-Lentil ... etail.aspx
It will convert to metric for you if that's easier.


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 Post subject: Re: Healthy Eating Recipes
PostPosted: 28 May 2010, 06:08 
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I put the fish in a glass pan in tin foil and put spices and a tiny bit of butter on top. Bake at 350 until it flakes easily. Other healthy things to eat are chicken breasts, sweet potatoes, baked potatoes, tuna wrap.

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