Healthy Recipes

Carrot and cumin soup with fresh coriander

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Carrot and cumin soup with fresh coriander

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Ingredients
  

  • Ingredients
  • onion 1 chopped
  • olive oil
  • cumin seeds 1 tsp toasted
  • chilli flakes or powder a small pinch
  • carrots 6 medium peeled and chopped
  • soft brown sugar 2 tsp
  • chicken or vegetable stock fresh made up to 400ml
  • coriander 1 bunch chopped
  • low-fat crème fraîche optional

Instructions
 

  • Method
  • STEP 1
  • Fry the onion in a little oil until it softens. Add the cumin and chilli and cook for a minute then add the carrot, sugar and stock and bring to a simmer. Cook for 10 minutes or until the carrot is very soft, then whizz in a blender. Add some more stock or water if the soup is too thick and reheat if you need to. Stir through the coriander, season well. Add a spoonful of crème fraîche to each bowl to serve, if you like.

Notes

Adapted from olivemagazine.com
This soup is a classic for a reason, and this recipe is quick, easy and healthy. Stirring through fresh coriander before serving really brings the flavours out. Make double and freeze it, or save it for lunch

Asian poached chicken with basmati and cucumber

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This simple Asian-influenced dish is a great way to make chicken more exciting midweek. Served with a refreshing cucumber salad and added crunch of sesame seeds, it’s so good you’ll forget it’s healthy

Asian poached chicken with basmati and cucumber

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Ingredients
  

  • Ingredients
  • basmati rice 100g
  • skinless chicken breasts 2
  • root ginger 4 slices
  • garlic 1 clove sliced
  • soy sauce 2 tbsp
  • chicken stock fresh made up to 500ml
  • cucumber ½ peeled and sliced
  • sesame seeds 1 tsp toasted
  • chilli sauce to serve

Instructions
 

  • Method
  • STEP 1
  • Rinse the basmati rice and put it in a wide saucepan. Put the chicken breasts on top and push them down into the rice, then poke the ginger and garlic in around them. Pour the soy sauce over and add enough stock just to cover the chicken. Bring to a boil, cover and simmer for 8-10 minutes or until the rice is tender and the chicken is cooked through. Toss the cucumber with the sesame seeds and a sprinkle of salt. Serve the chicken sliced on top of the rice with the cucumber and chilli sauce.

Notes

Adapted from olivemagazine.com

Butternut squash lasagne

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This vegetarian take on a family favourite is perfect if you’re trying to cut back on meat, and is ready in just 30 minutes, making it quick enough to cook midweek

Butternut squash lasagne

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Ingredients
  

  • Ingredients
  • onion 1 finely sliced
  • oil for frying
  • butternut squash 500g peeled and cut into small cubes
  • cinnamon a pinch
  • nutmeg
  • milk 100ml
  • frozen spinach 150g
  • fresh lasagne sheets 3
  • mozzarella 1 ball about 125g

Instructions
 

  • Method
  • STEP 1
  • Fry the onion in a little oil until soft, add the butternut squash and fry until tender and slightly browned around the edges. Add the cinnamon, a grating of nutmeg and the milk and mash roughly. Heat the spinach with another grating of nutmeg.
  • STEP 2
  • Meanwhile, cook the lasagne slices in boiling water for 3 minutes and drain. Put a sheet of lasagne in a small baking dish, add a layer of butternut squash and half the spinach. Season. Add another layer of lasagne and the rest of the butternut squash and spinach. Season and follow with a final layer of lasagne. Rip the mozzarella into pieces and scatter it over the final sheet, grill briefly until the mozzarella bubbles and browns.

Notes

Adapted from olivemagazine.com

Salmon parcels with dill and wine butter

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A really quick and easy salmon recipe that requires minimal effort in the kitchen. Serve with buttered new potatoes and green beans for a delicious midweek meal.

Salmon parcels with dill and wine butter

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Ingredients
  

  • Ingredients
  • salmon steaks 2 around 150g each
  • dill roughly chopped to make 2 tbsp
  • butter 50g softened
  • dry white wine 4 tbsp
  • new potatoes 200g steamed to serve
  • green beans 100g steamed to serve

Instructions
 

  • Method
  • STEP 1
  • Heat the oven to 220C/fan 200C/gas 7. Lay each salmon steak on separate pieces of baking parchment large enough to make a parcel.
  • STEP 2
  • Mix together the dill and butter and spread over each salmon steak. Season.
  • STEP 3
  • Tip 2 tbsp wine over each fish, fold over the parchment to cover the salmon and fold the edges over to make a parcel. Cook for 10-15 minutes. Serve with buttered new potatoes and green beans.

Notes

Adapted from olivemagazine.com

Sweetcorn pancakes with avocado salad

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This dish is simple to prepare and makes perfect finger food for a light starter or low fat dinner. Sweetcorn pancakes are topped with a salad of avocado, cherry tomatoes

Sweetcorn pancakes with avocado salad

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Ingredients
  

  • Ingredients
  • plain flour 100g
  • baking powder 1 tsp
  • egg 1 beaten
  • milk 150ml
  • sweetcorn 1 large tin about 340g, drained
  • spring onions 4 chopped (use the green bits as well)
  • avocado 1 cut into small chunks
  • cherry tomatoes 150g halved
  • cucumber ¼ cut into small chunks
  • sunflower oil

Instructions
 

  • Method
  • STEP 1
  • Whisk together the flour, baking powder, egg and milk and season well. Stir in the sweetcorn and half the spring onion. Mix the rest of the spring onions with the avocado, tomatoes and cucumber.
  • Heat a non-stick pan with 2 tsp oil and cook spoonfuls of the batter until golden. Turn over and cook the other side.
  • Put 3-4 pancakes on a plate and serve the avocado salad on top.

Notes

Adapted from olivemagazine.com

Bacon, avocado and spinach salad

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This tempting and hearty salad looks stylish but is also quick and easy to make. It tastes fantastic all year round and is sure to be a winner with everyone.

Bacon, avocado and spinach salad

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Ingredients
  

  • Ingredients
  • ciabatta 4 slices cut into chunks
  • olive oil
  • streaky bacon 6 thin rashers
  • red wine vinegar 1 tbsp
  • wholegrain mustard 2 tsp
  • spinach 2 large handfuls
  • avocado 1 peeled and sliced

Instructions
 

  • Method
  • STEP 1
  • Heat the oven to 200C/fan 180C/gas 6. Toss the ciabatta chunks with 1 tbsp olive oil and some seasoning then bake until crisp and golden. Grill the bacon until crisp. Meanwhile, whisk together the red wine vinegar and mustard with 2 tbsp olive oil and season.
  • STEP 2
  • Divide the spinach, avocado, bacon and croutons between 2 plates. Drizzle the dressing over and serve.

Notes

Adapted from olivemagazine.com

Sweet potato and broccoli frittata

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This quick and easy veggie frittata is perfect for a speedy and healthy weekday supper – the added goat’s cheese gives it a more creamy texture and makes it feel like more of a treat

Sweet potato and broccoli frittata

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Ingredients
  

  • Ingredients
  • sweet potato 1 peeled and cut into small cubes
  • broccoli ½ head cut into small florets
  • olive oil
  • garlic 1 clove crushed
  • eggs 2 beaten
  • soft goat’s cheese 50g
  • salad to serve

Instructions
 

  • Method
  • STEP 1
  • Cook the sweet potato in boiling water for about 8-10 minutes until it is tender, adding the broccoli for the last 5 minutes. Drain well. Heat a little oil in a small, deep frying pan and add the garlic, sweet potato and broccoli. Toss together then spread the vegetables in an even layer in the frying pan and pour on the egg. Cook until the bottom is set and then dot with the goat’s cheese and grill very briefly until just set. Serve with salad, or in a wholemeal pitta bread with salad.

Notes

Adapted from olivemagazine.com

Sesame chicken with avocado salsa

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Quick and easy, crunchy sesame chicken with a fresh and zesty avocado salsa, all for under 500 calories. It makes a great lunch that you can take to work, or a lighter dinner midweek.

Sesame chicken with avocado salsa

Quick and easy, crunchy sesame chicken with a fresh and zesty avocado salsa, all for under 500 calories. It makes a great lunch that you can take to work, or a lighter dinner midweek.
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Ingredients
  

  • Ingredients
  • skinless chicken breasts 2 sliced
  • sesame seeds 2 tsp
  • lemon 1 zested and juiced
  • avocado
  • cucumber ½
  • chilli 1 finely chopped
  • coriander leaves a handful
  • olive oil

Instructions
 

  • Method
  • STEP 1
  • Toss the chicken with the sesame seeds, lemon zest and some seasoning. Thread onto skewers if you like. Chop the avocado and cucumber into small, equal-sized cubes and toss with the lemon juice, chilli and coriander leaves. Drizzle on a little oil and season.
  • STEP 2
  • Add a little oil to a frying pan and add the chicken, fry until browned on all sides and cooked through. Serve the chicken with the salsa.

Notes

Adapted from olivemagazine.com

Super-seedy salad with tahini dressing

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This veggie salad recipe is packed with prebiotic goodness from the resistant starch in the seeds and finished with a tangy tahini-yogurt dressing

Super-seedy salad with tahini dressing

Our gut-friendly recipe also uses sourdough as it’s easy on the gut. Although made using a fermented starter, much of the beneficial bacteria is lost during the baking process. However, because fermentation starts to break down the flour proteins it’s a much easier bread to digest.
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Ingredients
  

  • stale sourdough 1 slice torn into chunks
  • mixed seeds 50g
  • cumin seeds 1 tsp
  • coriander seeds 1 tsp
  • dried chilli flakes a good pinch
  • spray oil
  • baby kale 50g
  • long-stemmed broccoli 75g blanched for a few minutes then roughly chopped
  • red onion ½ thinly sliced
  • cherry tomatoes 100g halved
  • flat-leaf parsley ½ a small bunch torn
  • DRESSING
  • natural yogurt 100ml
  • tahini 1 tbsp
  • lemon 1 juiced

Instructions
 

  • STEP 1
  • Heat the oven to 200C/fan 180C/gas 6. Put the bread into a food processor and pulse into very rough breadcrumbs. Put into a bowl with the mixed seeds and spices, season, and spray well with oil. Tip onto a non-stick baking tray and roast for 15-20 minutes, stirring and tossing regularly, until deep golden brown. Cool.
  • STEP 2
  • Whisk together the dressing ingredients, some seasoning and a splash of water in a large bowl. Tip the baby kale, broccoli, red onion, cherry tomatoes and flat-leaf parsley into the dressing, and mix well. Divide between 2 plates and top with the crispy breadcrumbs and seeds.

Notes

Adapted from livemagazine.com