Healthy Food Recipes

I enjoy experimenting with healthy food recipes in the kitchen but that is not to say I will throw random ingredients together and hope I end up with a tasty nutritious meal.

Healthy food recipes

A general awareness of what flavours complement each other is a good starting point as well as knowing which food groups are healthy and which ones are best to avoid.

The main ingredients will form the basic structure of a dish which is then rounded out by the judicious use of herbs, spices and foods which help to create the texture you are looking for.

Chicken Kiev for example needs to be moist and succulent inside with a crunchy crumb coating. A hot curry benefits from being served with a cooling yoghurt or chutney.

Healthy food recipes are best achieved with fresh, good quality ingredients and this is especially true with dishes containing fresh fish.

The recipe quantities are for 2 people so for 4 just double up. Key: tsps=teaspoons, tbls=tablespoons

Spiced Prawns with Chutney – Starter

Tip: prepare the chutney first so that it can be served with the prawns as they come to the table straight from the pan.

Ingredients:

Cooked Prawns 150gms

Rice flour or Corn flour 2 tbls

Turmeric 1 tsp

Ground Cumin 1 tbls

Chilli powder 2 tsps

Rapeseed oil for frying – I use this oil as it is low in saturated fat; 6.8g saturates per 100g – in comparison olive oil is 14.3g saturates per 100g

Method: combine all the dry ingredients and add the prawns Tip: it helps to have them slightly moist the better to pick up the coating. Toss them well and then remove the prawns to a plate, shaking off excess coating.

Heat the oil in a heavy pan or fryer until just below smoking temperature. Cook the prawns a handful at a time (don’t crowd the pan) for about a minute until they are a dark golden brown. Remove and drain on absorbent paper – serve in a warm dish decorated with a slice of lemon.

Chutney

Tomato - peeled and chopped (Tip: place in a bowl, pour over boiling water, and leave for 1 minute. The skin should now peel off easily)

Cucumber - 2 inch section with skin removed and chopped

Red Onion – finely chopped

Lemon Juice – 1 tbls

Fresh Coriander leaves chopped - small bunch

Method: Combine all the ingredients, place in a bowl and sprinkle with chopped coriander. Serve with the prawns when cooked.

Pasta with salmon and side salad – main course

chopped onions

Ingredients:

Pasta Shells – 100g

Fresh uncooked Salmon – 150g

Canned Tomatoes – 400g

Fresh Chilli Pepper finely chopped – 1

Red Onion finely chopped – 1

Garlic finely chopped – 2 cloves

Parsley or Basil or Oregano chopped – 1 tbls

Honey – 2 tsps

Olive Oil

Method: Cook the pasta shells according to the instructions on the packet but keep al dente and not soft. Drain and season with ground pepper and a splash of rapeseed oil.

In a large non stick pan over a moderate heat, soften the onion, chilli and garlic in a little olive oil. Add the tomatoes and honey and cook for 10 minutes. Chop the salmon into bite sized pieces, add to pan and simmer for a few minutes until the salmon is done.

Add the pasta to the pan and combine gently – serve in a warmed bowl with the chopped herbs scattered on top.

Side Salad

Ingredients:

Mixed leaves such as lettuce, rocket, spinach, endive

Fresh Ginger grated – 1/2 inch

Method: combine all the ingredients and dress with a squeeze of lemon juice and tbls of rapeseed oil.

A delicious and especially healthy food recipe as it contains salmon, rich in omega 3 oils and tomatoes which help protect against certain cancers.

Blackberry and Apple - Dessert

Blackberries

This healthy food recipe is best made when fresh blackberries are available – I will often go ‘blackberrying’ in late summer and this fruit is top of our list of ‘food for free’ ingredients.

Ingredients:

Cooking Apple such as Bramley – 1

Blackberries (fresh are best but frozen ones are also good) 200g

Method: Peel and core the apple then chop roughly. Heat a tablespoon of water and a tablespoon of soft brown sugar or honey in a non aluminium pan. Add the chopped apples and cook for a few minutes until the apple starts to soften. Add the blackberries and continue to cook, stirring occasionally until all the fruit is soft.

Serve with a large dollop of fat free Greek Yoghurt

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