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HEALTHY RECIPE IDEAS FOOD & COOKING ARTICLE

Healthy recipesLive for today and tomorrow . . . eat healthy food

Christmas is almost upon us again with little thought as to what comes after. Most of us enjoy eating and drinking too much over the festive season. The result? We enrol at the local gym for a year's membership which rarely lasts more than five or six weeks, or we start jogging which probably last for even less time. Then there are those that pick up on the latest diet fad . . . and how long does that last?

The secret to exercise is to do something that you can enjoy without it being something you dread doing. For example, if you live near the cost a stroll along the tide line will not feel like exercise because it is a pleasure to do. If you live inland then a stroll across open moorland or through a tranquil wood is just as enjoyable.

The same goes for diet and what to eat. Everyone associates dieting with giving up what they like or eating boring, unappetising dishes. It does not have to be. Find new dishes to enjoy which avoid some of that over indulgence and problem solved. Below are some simple and healthy recipe ideas to get you started.

And remember a recipe is only an idea that you can vary or develop for yourself, and hopefully some of these recipes will give you more ideas as to how you can use the different ingredients to create your own dishes. No-one ever got fat on vegetables . . . if you don't count chips!

BROCCOLI

SHALLOTS

GREENS

BEETROOT

RADISHES

APPLES

STRAWBERRIES

JO PRATT’S POACHED LEMON AND TARRAGON CHICKEN

Jo Pratt’s Poached Lemon and Tarragon Chicken with Tenderstem®, Chantenay Carrot and Asparagus Broth – Super healthy, delicious and cooked in just one pan. Surely this all sounds far too good to be true! This easy recipe will really impress anyone you are serving it to.

Ingredients

4 skinless chicken breasts
Finely grated zest and juice of 1 small lemon
4 sprigs of tarragon
1 clove of garlic, crushed
900ml chicken stock
150ml white wine (optional – extra chicken
stock can also be used)
2 tsp tomato purée
200g Tenderstem®
200g Chantenay carrots, washed well and
halved lengthways if they’re thick
200g asparagus tips

To garnish:
Finely grated lemon zest
A small handful of tarragon leaves, chopped

Method

  • Slash each chicken breast a couple times with a sharp knife and place in a flat dish.
  • Mix together the lemon zest and juice with the tarragon sprigs, garlic and seasoning. Pour over the chicken and leave to marinate for 30 minutes to 1 hour.
  • Pour the stock and wine (if using) into the bottom part of a large steamer or a saucepan, add the tomato purée and bring to the boil.
  • Remove the chicken from the marinade and place into the boiling liquid. Reduce the heat, and allow the chicken to cook in simmering liquid for around 12 - 15 minutes.
  • The chicken can then be removed from the pan to a bowl, covered with cling film, to rest.
  • While the chicken is resting, place the vegetables in the steamer. Bring the cooking liquid back up to the boil, and steam the vegetables until they are tender (around 8 minutes, but this will depend on how wide your steamer is).
  • Divide the vegetables between 4 bowls. Slice the chicken into 3 and sit on top of the vegetables. Spoon over the hot stock and finish by scattering some chopped tarragon and lemon zest over of the chicken.

Note:

You can add some halved new potatoes to this recipe if you like, by cooking in the stock after cooking the chicken. Return to the stock to heat through when steaming the vegetables.

Serves 4

www.tenderstem.co.uk

JO PRATT’S TENDERSTEM® CARROT AND BULGUR WHEAT SALAD

This salad is ideal to make ahead and enjoy as a packed lunch. If it is made the night before it is needed, the flavours will improve, as the dressing is absorbed into the Tenderstem, carrot and Bulgur wheat.

Ingredients

150g bulgur wheat
1 litre boiling water or vegetable or chicken stock
200g Tenderstem® broccoli
1 ½ tsp cumin seeds
50g flaked almonds
2 carrots, peeled and coarsely grated
1 small red onion, finely sliced
75g dried apricots, quartered
Juice of ½ a lemon
3tbsp extra virgin olive oil
Small bunch of mint, finely chopped (optional)

Method

  • Place the bulgur wheat in a large bowl and pour over the boiling water or stock. Stir and leave for about 30 minutes, for the bulgur wheat to absorb enough of the stock to make it tender. Drain well, and leave to cool.
  • To prepare the Tenderstem, place in a steamer over boiling water, and steam for just a few minutes until it is tender. Leave to cool before cutting each piece into three.
  • Heat a small frying pan and lightly toast the cumin seeds. Remove from the pan then lightly toast the almonds.
  • Once the bulgur wheat is cool, add the Tenderstem, cumin seeds, almonds, carrots, red onion, apricots, lemon juice, olive oil and mint (if using).
  • Season with salt and pepper then toss everything together until well combined.

Note:

You can also make this salad with couscous, rice or quinoa. Cooked prawns or chicken make a nice addition, quickly transforming the salad into a well balanced main meal.

Serves 4

www.tenderstem.co.uk

STIR FRIED PRAWNS AND TENDERSTEM® WITH ORIENTAL SEASONING

This takes about ten minutes to make from scratch! It’s healthy, delicious and a great alternative to a Friday night takeaway. Serve it with noodles or rice and a nice glass of white wine.

Ingredients

2 tbsp wok/stir-fry oil
1 long red chilli, halved, seeded and finely sliced
2 cloves of garlic, chopped or crushed
2cm piece of ginger, peeled and finely chopped
200g Tenderstem® broccoli, sliced in half
200g raw peeled tiger prawns
100g oyster mushrooms, torn into bite-size pieces
100g beansprouts
2 tbsp soy sauce
2 tbsp rice wine or dry sherry
2 tbsp runny honey
2 tsp toasted sesame seeds (optional)
1 tbsp chopped coriander

Method

  • Heat a wok over a high heat and then add the oil. As soon as the oil is smoking, add the chilli, garlic and ginger to the wok.
  • Stir-fry for about 30 seconds and then add the Tenderstem®, prawns, oyster mushrooms and beansprouts.
  • Fry for a few minutes, moving and tossing around in the pan to cook evenly.
  • Once the prawns are cooked through (pink in colour), add the soy sauce, rice wine or sherry and honey.
  • Continue to stir-fry for a further minute or so until the Tenderstem® is just becoming tender and everything is coated with the oriental seasoning.
  • Serve straight away scattered with sesame seeds if using and chopped coriander.

Serves 2 as a main

www.tenderstem.co.uk

PRAWN BUCKWHEAT NOODLES WITH SOY AND GINGER SHALLOTS

Ingredients

12 small shallots, peeled halved
3 tbsp soy sauce
2.5cm piece fresh ginger, peeled and grated
2 tbsp sunflower oil
1 red chilli, seeded and finely sliced
2 garlic cloves, finely chopped
250g shelled large raw prawns
250g spring greens, trimmed and shredded
200g buckwheat noodles, cooked according to the instructions on the packet

Method

  • Put the shallots in a small, non-metallic bowl with the soy sauce and ginger. Cover and set aside to marinate for 20 minutes.
  • Drain, reserving the marinade.
  • Heat the oil in a wok or large frying pan and add the shallots.
  • Stir fry for 3 minutes, until starting to turn golden.
  • Add the chilli, and garlic and stir fry for 1 minute.
  • Add the prawns and stir fry for another 2 minutes, until they have turned pink.
  • Add the spring greens to the pan and stir fry for 2 minutes, until just tender.
  • Pour in the reserved marinade and simmer for 30 seconds.
  • Add the cooked noodles to the pan and mix well.
  • Serve straight away.

Serves 4

www.UKShallot.com

CHICKEN BAKED WITH SHALLOTS OLIVES AND THYME

Ingredients

4 skinless chicken breast fillets
12 shallots, peeled
4 garlic cloves
16 good quality pitted green olives
2 sprigs fresh thyme
2 tbsp extra virgin olive oil
2 tbsp sherry vinegar
salt and freshly ground black pepper

Method

  • Preheat the oven to 190°C / Gas 5.
  • Arrange the chicken breasts in a shallow roasting tin or baking dish.
  • Tuck the shallots, garlic and olives in around the chicken and place the thyme sprigs on top.
  • Drizzle over the oil and season with salt and pepper.
  • Bake for 20 minutes, then remove from the oven and drizzle over the sherry vinegar.
  • Cook for a further 10 minutes, until the chicken is cooked through.
  • Serve with a green salad.

Serves 4

www.UKShallot.com

ROAST SHALLOT AND BROAD BEAN COUS-COUS

Ingredients

8 shallots, peeled and halved
1 tbsp olive oil
1/2 tsp smoked paprika
200g cous-cous
300ml vegetable stock
200g broad beans
grated rind and juice 1 small lemon
150g feta cheese, crumbled (optional)
handful chopped fresh mint
salt and freshly ground black pepper

Method

  • Preheat the oven to 190°C / Gas 5.
  • Put the shallots in a small roasting tin and drizzle with the oil.
  • Season with salt and pepper and roast for 10 - 15 minutes, until tender and golden.
  • Put the cous-cous in a bowl and stir in the paprika.
  • Pour over the stock and cover with cling film.
  • Set aside for 10 - 15 minutes.
  • Cook the broad beans in boiling salted water for 2 - 3 minutes, until tender.
  • Drain and refresh under cold running water.
  • Slip the beans out of their grey skins.
  • Fluff up the cous-cous and stir in the beans, lemon rind and juice, feta (if using), mint and shallots.

Serves 4

www.ukshallot.com

STIR FRIED SPROUTS WITH LEMON & CHILLI

Ingredients

2 tsp sesame oil
2 chicken breasts sliced into thin strips
4 shallots thinly sliced
250g Brussels sprouts shredded
1 clove garlic finely diced
½ tsp chilli flakes
Zest of 1 lemon
1 tbsp soy sauce

Method

  • In a wok or large frying pan heat the oil until very hot.
  • Throw in the chicken strips and stir fry them for 1 - 2 minutes until brown on all sides.
  • Add the shallots, sprouts, garlic and chilli to the pan and continue to stir fry for 3 - 5 minutes until the sprouts are tender.
  • Stir through the lemon zest and soy sauce and serve.

Note:

Add more chilli if you like it hot.

Serves 2

www.loveyourgreens.co.uk

WARM BROCCOLI AND CHICKEN ASIAN RICE SALAD

Ingredients

400g broccoli, divided into small florets
2 large chicken breasts, cooked
150g brown rice
4 shallots, finely sliced
1 tbsp sesame oil
3 tbsp light soy sauce
2 red chillies, finely sliced
2 garlic cloves, sliced
Leaves from 3 - 4 sprigs mint

Method

  • In a pan of boiling water simmer the broccoli for 5 minutes until tender then drain and set aside keeping it warm.
  • Cook the rice according to the pack instructions.
  • While the rice is cooking tear the chicken into strips.
  • To make the dressing heat the oil in a pan and gently cook the shallots, garlic and chilli for 2 - 3 minutes until they are nicely soft but not brown then add the soy sauce, mint and chicken and warm through.
  • In a serving dish combine the broccoli, rice and chicken mixing well. Scatter a few extra mint leaves on top.

Note:

For a veggie version replace the chicken with roasted cashew nuts.

Serves 4

www.loveyourgreens.co.uk

THAI CABBAGE AND CHICKEN NOODLES

Ingredients

1 pint chicken stock (fresh or cube is fine)
1 thumb sized piece of ginger peeled and cut in half
1 star anise
2tbsp fish sauce
2 chicken breasts
400g white cabbage core removed and shredded very finely
200g rice noodles
2 spring onions sliced
1 small bunch fresh coriander
1 small bunch fresh mint
1 lime cut into wedges

Method

  • Place the stock, ginger, star anise, fish sauce and chicken breasts into a sauce pan and slowly bring to the boil. Turn down the heat and leave to poach for 5 - 8 minutes.
  • Remove the chicken breasts and leave to rest for 5 minutes, then shred.
  • While the chicken is resting add the cabbage to the stock and simmer for 5 - 8 minutes until the cabbage is tender.
  • Place the rice noodles in a bowl then cover with boiling water. Leave to soak for 5 - 10 minutes depending on the packs instructions then drain.
  • Remove the star anise and ginger from the stock, divide the noodles and cabbage between four bowls and add a ladle of stock to each.
  • Top each bowl with the shredded chicken, spring onions, coriander and mint and serve with a wedge or two of lime.

Note:

This recipe also works well with sweetheart cabbage.

Serves 4

www.loveyourgreens.co.uk

MOROCCAN BEETROOT AND MINT SALAD WITH YOGURT DRESSING

Ingredients

750g cooked beetroot dipped in vinegar (not pickled), chopped into wedges
250g baby spinach leaves, washed & well drained
Large bunch fresh mint, roughly chopped
Large bunch coriander, roughly chopped

For the dressing:
250ml Rachel’s Organic Natural Yogurt (either low fat or full fat)
2 tsp cumin seeds, roughly ground
1 clove garlic, crushed
Sea salt & freshly ground black pepper

Method

  • Reserve a few of the herbs to garnish the salad.
  • In a large serving bowl, toss together the beetroot, spinach, mint and coriander,
  • Make the dressing in a small bowl by mixing all the ingredients together.
  • Season to taste with sea salt and freshly ground black pepper.
  • Drizzle the dressing over the salad just before serving.
  • Garnish with the remaining herbs.

Serves 4

www.lovebeetroot.co.uk

BEETROOT WILD RICE AND HERB SALAD WITH CUMIN SPICED GRILLED CHICKEN

Ingredients

For the chicken:
4 chicken breasts
2 tbsp olive oil
2 tsp cumin seeds, roundly ground
2 garlic cloves, crushed
salt and freshly ground black pepper

For the salad:
400g wild rice, or white and wild rice mixed
500g cooked beetroot, chopped into chunks
1 bunch spring onions, finely sliced
1 small bunch each of mint, coriander and dill (reserve some for garnishing), all roughly chopped

For the dressing:
Juice & zest of 1 orange
1 tbsp white wine vinegar
3 tbsp extra virgin olive oil
salt and freshly ground black pepper

To serve:
4 tsp Greek yogurt
a few dill fronds

Method

  • Marinate the chicken by mixing together the olive oil, cumin, crushed garlic, and salt and pepper and rub all over the chicken breasts.
  • Set aside whilst you make the salad. The chicken can be marinated up to 24hours ahead of time if you want to.
  • For the salad, cook the wild rice according to the packet instructions – it should take between 30 - 40 minutes. Drain and rinse under cold running water. Drain really well and tip into a large bowl.
  • Stir the spring onions, herbs and beetroot though the rice.
  • Mix together the dressing ingredients and taste to check the seasoning. It may need a little more vinegar if the orange juice is particularly sweet.
  • Stir the dressing through the salad. Set aside whilst you cook the chicken.
  • Heat the oven to 180°C / Gas 6.
  • Heat a griddle pan until it is really hot and sear the chicken on both sides.
  • Transfer to a baking sheet and finish cooking the chicken in the oven – depending on the thickness of the chicken it should take 10 - 15 minutes. You can also cook the chicken on a barbeque.
  • When the chicken is cooked cut each breast into thick slices.
  • To serve, pile the rice salad onto plates or a large serving platter and arrange the chicken on top.
  • Spoon the yogurt on top and garnish with a scattering of the reserved dill fronds.
  • Serve immediately.

Serves 4

www.lovebeetroot.co.uk

RADISH ORANGE AND CITRUS CHINESE LEAF SALAD

Radish and Citrus Chinese Leaf SaladIngredients

150g sugar snaps
1 avocado
1 lemon, juiced
200g artichokes in oil, drained
400g hot smoked salmon flaked
2 spring onions, sliced
50g radishes, sliced
Small bunch of dill chopped
2tbsp mayonnaise
Salt and pepper

Method

  • Arrange the orange and radish slices on a bed of Chinese leaf.
  • Whisk the dressing ingredients together and drizzle over the salad.

Serves 4 - 6

www.loveradish.co.uk

INDIAN SPICED RADISHES AND PUMPKIN

Ingredients

800g pumpkin or squash, cut into small chunks
3 tbsp nut oil
½ tsp dried chilli flakes
½ tsp turmeric
½ tsp cumin
½ tsp mustard seeds
2 curry leaves
1 garlic clove, minced or finely grated
1 onion, finely diced
20 radishes, sliced into thick rounds
2 tomatoes, chopped

Method

  • Boil the pumpkin in water for 8 - 10 minutes until tender. Drain and set aside.
  • In a large frying pan heat the oil and add the chilli, turmeric, cumin, mustard seeds and curry leaves and cook for a minute or two until they are fragrant but not burnt.
  • Add the garlic and cook for a further 30 seconds.
  • Add the onions and sauté for a minute then add the radishes and finally the pumpkin.
  • Season with a good pinch of salt and cook until the vegetables are tender but start to crisp on the outside.
  • Stir through the chopped tomatoes and serve with chapattis.

Notes:

Also great served with Dahl.

Serves 4

www.loveradish.co.uk

PINK LADY® APPLE CHICORY AND PECAN SALAD

Bitter chicory works superbly well with the crunchy sweet Pink Lady® apples and nutty pecans, all drizzled with a creamy sesame seed dressing. If you can’t find tahini, then you could use Dijon mustard instead.

Ingredients

3 chicory bulbs, trimmed, quartered and leaves separated
300g cooked chicken meat, shredded
2 celery sticks, finely sliced
1 Pink Lady® apple, cored and finely sliced
1 shallot, finely sliced
50g pecans, toasted and chopped
juice ½ small lemon
3 tbsp olive oil
1 tbsp tahini
a small handful of fresh flat leaf parsley leaves
50g parmesan shavings

Method

  • Put the chicory onto a large platter.
  • Scatter the chicken, celery, Pink Lady® apple, shallots and pecans over the top.
  • In a small bowl whisk together the lemon juice, olive oil and tahini until combined.
  • Drizzle all over the salad and scatter over the parsley and parmesan.

Tip:

To make a lower fat dressing, mix together 3 tbsp low fat plain yoghurt with the tahini instead of the oil.

Serves 4

www.pinkladyapples.co.uk

HOT AND SOUR PINK LADY® APPLE AND PRAWN STIR FRY

Fiery from the chilli, sour from the tangy tamarind and naturally sweet from the delicious Pink Lady® apples. This meal in minutes will excite your taste buds and soon get you coming back for more. Try and choose stir fry vegetables that have lots of different colours and flavours.

Ingredients

100g dried egg noodles
100g Tenderstem® broccoli
2 tbsp groundnut oil
1 Pink Lady® apple, cored and sliced into strips
200g raw peeled king prawns
3 tsp tamarind paste
1 red chilli, finely sliced
1 x 260g pack stir fry vegetables
2 tbsp soy sauce
1 tbsp sesame oil
½ tsp Thai fish sauce

Method

  • Cook the noodles according to packet instructions, drain and keep warm.
  • Meanwhile cut the florets off the Tenderstem® and finely slice the stems. Set aside.
  • Heat 1 tbsp groundnut oil in a large frying pan or wok, add the Pink Lady® apple slices and stir fry for 3 minutes or until lightly browned.
  • Transfer to a plate.
  • Add the prawns and 2 tsp tamarind paste and cook for 2 - 3 minutes until almost cooked.
  • Remove and keep with the apples.
  • Add the remaining oil to the pan and stir fry the chili, stir fry vegetables and Tenderstem® for 4 minutes.
  • Finally return the prawns and apples to the pan and stir in the soy sauce, sesame oil, fish sauce and remaining tamarind.
  • Cook for a minute of two and the serve with the noodles.

Serves 4

www.pinkladyapples.co.uk

PINK LADY® APPLE AND MOROCCAN GIANT COUSCOUS SALAD

Crunchy fresh Pink Lady® apple combines beautifully with the smoky spicy aromas from Morocco. The perfect lunchbox treat! You can use regular couscous if you like, just make according to pack instructions.

Ingredients

3 tbsp dry sherry
50g sultanas or raisins
200g giant couscous
1 tsp smoked paprika
¼ tsp ground cinnamon
½ tsp ground cumin
1 Pink Lady® apple, cored and diced
2 shallots, finely chopped
1 garlic clove, crushed
2 tsp fresh root ginger, finely grated
½ red chili, de-seeded and finely chopped
25g pack fresh mint, leaves only finely chopped
grated zest of 1 lemon
1 tbsp pine nuts, toasted

Method

  • Put the sherry into a small saucepan and gently bring just below the boil.
  • Add the sultanas and set aside to soak.
  • Meanwhile put the couscous into a saucepan of boiling water and gently simmer for 6 - 8 minutes until swollen and tender.
  • Drain in a sieve and rinse in cold water. Drain again thoroughly, using the base of a bowl to squeeze out any excess liquid. Set aside.
  • Put the paprika, cinnamon and cumin in to a dry frying pan and gently heat until fragrant.
  • Transfer to a large bowl.
  • Add all the remaining ingredients and stir in the couscous, sultanas and soaking sherry.
  • Check seasoning and serve.

Serves 2

www.pinkladyapples.co.uk

VIVA STRAWBERRIES AND AVOCADO SALAD

This easy salad is bursting with fresh flavours. The unusual combination of the sweet strawberries and the peppery rocket along combined with the sweet and sour of the shallots and honey make a perfect salad for any dish. It’s also easily multiplied for easy entertaining and buffets.

Ingredients

For the dressing:
2tbsp olive oil
1tbsp Cider Vinegar
1tsp lemon juice
1tsp honey
1 shallot, finely sliced
Good pinch of rock salt
Black pepper

10 Viva Strawberries
1 Bag of Rocket
1 ripe avocado
Handful of pistachios, chopped

Method

  • Whisk together the dressing ingredients in a small bowl and set aside.
  • Hull and quarter the strawberries.
  • Pit, peel and slice the avocado.
  • Tip the rocket into a bowl and toss in half of the dressing.
  • Scatter the dressed rocket on a serving plate and top with the avocado and strawberry slices.
  • Drizzle the remaining dressing over the slices and top with the chopped pistachios.

Serves 2

www.vivastrawberries.com

VIVA STRAWBERRIES PINK PEPPERCORN AND MINT COUSCOUS

This is a simple but impressive side dish, and can be eaten either hot or cold. It’s perfect served as a side dish with green vegetables or with one of the first barbeques of the year. With the fresh, summery tastes of strawberries and mint, it doesn’t matter whether the sun shines or not!

Ingredients

300g Couscous
300ml vegetable stock
12 - 15 Viva strawberries
Small bunch fresh mint
1 heaped tbsp pink pepper corns, crushed

Method

  • Cook the couscous as per the pack instructions using the vegetable stock and set aside.
  • While the couscous is soaking, hull and chop the strawberries.
  • Once the couscous is ready, stir in the strawberries and the crushed pepper corns.
  • Just before serving, chop the mint and stir it into the couscous.

Serves 6 as a side dish

www.vivastrawberries.com

VIVA STRAWBERRY LEMON AND BASIL SALAD WITH BUFFALO MOZZARELLA

This salad combines sweet strawberries, creamy mozzarella, sharp citrus lemon and fragrant basil. For a lower fat version try using reduced fat mozzarella, and pile high on crisp breads for an easy lunch snack.

Ingredients

100ml olive oil
1 lemon
10-15 basil leaves
10 Viva strawberries, halved
1 ball of buffalo mozzarella

Method

  • Using a vegetable peeler remove slivers of the lemon peel.
  • In a small pan heat the oil then drop in the lemon peel and cook till it shows the very first signs of browning.
  • Fish them out immediately with a tongs and dry on some kitchen roll.
  • Turn the temperature down a little and do the same with the basil leaves taking care as the oils may spit.
  • Cook until they’re translucent then set the flavoured oil aside to cool.
  • Rip the Mozzarella ball into pieces and arrange the strawberries and mozzarella on 2 plates.
  • Squeeze half the lemon into the cooled oil, add a pinch of salt and some ground black pepper and whisk.
  • Drizzle a few spoonfuls of dressing over the strawberries and mozzarella then scatter over the basil and lemon zest.
  • Keep any remaining dressing in the fridge and use on salads, fish or pasta.

Serves 2

www.vivastrawberries.com

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