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.
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
Tip: prepare the chutney first so that it can be served with
the prawns as they come to the table straight from the pan.
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.
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 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
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.
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.
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.
Cooking Apple such as Bramley – 1
Blackberries (fresh are best but frozen ones are also good)
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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