Food Tips and Recipes
Here are a few ideas for basic recipes with added content that can help
make the recipes more nutritious.
- Breakfast is important and often missed by many people with our
ever more busy lifestyles. Even so you can do something. If you
only grab a slice of toast on the run then make sure it is a slice of
brown/wholemeal toast. If you don't even have time for that grab a
banana - it is better than nothing.
are probably the most popular breakfast. There are all sorts of
cereals and most appear healthy but often contain a lot of added
sugar and salt. The healthier option is probably oats. You can make
porridge but that is not the only solution. There are oat based
muesli bars (again good if you breakfast on the move!) You can even
get Oatabix. Oats also have the benefit of providing energy to start
the day but are low glycaemic.
favourite cereal recipe for breakfast includes oats. I get a bag of
muesli (sugar fee or low sugar), add a bag of oats and mix together
in a large tub. Then mix in added seeds - sunflower, pumpkin,
linseed etc and dried fruit.
breakfast take a serving of the mixture and add enough milk to
moisten and leave to soak. Do this when you get up while you are
getting washed and dressed. When you are ready for breakfast add
more milk as required and enjoy a healthy tasty start to the day.
You can also top the dish off with half a kiwi fruit chopped or some
other fresh fruit.
you are against milk use water for the first stage to soak the cereal
mix and then when ready to eat add some natural yoghurt drink.
- Not the insipid carrot and white cabbage sitting in a watery white
liquid as sold in supermarkets, but a healthy mix of vegetables. The
following recipe is just an idea to get you thinking about changing
an everyday item and adding variety to the diet. Maybe you have your
Start with the basic grated carrot and white cabbage or crisp heart
cabbage. Then add a small courgette finely chopped , add a handful of
sunflower seeds and a handful of raisins, you could also add a few
pieces of walnut. Stir together and add mayonnaise to taste. Season
with a pinch of cayenne if desired - cayenne is good for the
circulation as well. If you like you can add a slug of olive oil to
the coleslaw as well.
with a baked potato or piece of quiche or even roast chicken!
Another meal that is not always done with imagination. Not just
lettuce, cucumber and tomato. but a meal that can be varied and full
of different ingredients. Take the basic lettuce. Add rocket,
spinach, a sprinkle of parsley and finish with a covering of grated
carrot. You can still add seeds and nuts to taste and sprinkle with a
simple dressing of apple cider vinegar, olive oil and black pepper.
By the time you add tomato, green or red pepper and cucumber to the
plate you have a nutritious salad with different tastes and simple to
prepare. Of course there are many more delicious foods to add,
radishes, cress, chickpeas, sweetcorn, beetroot, etc but I only
mention a few and just want you to think variety, after all variety
is the spice of life.
We all know the health benefits of garlic especially its anti
bacterial properties. It is widely used in cooking especially with
stir fries, pasta dishes, curries etc. You can buy garlic pills and
also eat it raw which gives the best effect. Many people are put off
raw garlic by the strong taste and the smell left behind but I find
that adding chopped raw garlic to a finished meal gets round this. I
have found it goes well with broccoli and brussel sprouts and I chop
a clove of garlic and sprinkle it on the vegetable as you would salt
or pepper. You can experiment and sprinkle garlic on other things
like chicken and baked potato. Delicious and healthy.
- The ever popular pasta can be a varied and different dish and this
is one of my favourite concoctions that adds nutrient value to any
Onion, garlic, mushroom, courgette, broccoli, spinach or rocket and
jar of Sacla Tomato and Parmesan pasta sauce. Salt and pepper to
taste and mixed mediterranean herbs or italian seasoning herbs and
the onion mushroom and courgette into small pieces, chop the garlic
and stir fry the onion, garlic, mushrooms and courgette together for
a few minutes. Add the spices and continue to stirfry until tender.
Add the Sacla tomato and parmesan sauce and simmer. While this is
cooking steam or boil the broccoli until just tender, drain and put
aside BUT KEEP THE WATER from the broccoli. Put the broccoli water
and additional water together in a pan and cook your pasta. Just
before the pasta is ready roughly chop the broccoli and add to the
stir fry. Drain the pasta and serve with the sauce. Sprinkle with
fresh parsley and parmesan cheese.
an added nutrient value take a handful of spinach or rocket and chop
roughly and add to the pasta as it is boiling in the saucepan. When
you drain the pasta the reduced greenery will be mixed with the
pasta. It is all easier than I make it sound. For another variation
on the content, this time in the sauce, swop the broccoli for beans.
Instead of adding broccoli to the stir fry mix, open a tin of red
beans and stir in sufficient for your taste. Again it makes a change
in nutrition content and variety is a plus.
- Soups are many and varied and always popular. They are also
nutritious as any vitamins and minerals which would normally be lost
when boiling vegetables in water remain in the soup. In fact
vegetable water can be used as stock for the soup. A good variation
on a vegetable soup which also provides the '5 a day' recommended for
you diet is filling without being fattening. Again use quantities to
suit and even add or change ingredients.
carrots, onion, celery, potatoes. tomatoes (or a can of tomatoes), a
handful of red lentils, red beans or butter beans, cabbage, Vegetable
stock and garlic. Dice the carrots, onions, celery and potatoes.
Shred the cabbage and finely chop or crush the garlic.
the carrots, potato, onion, celery into a pan and stir fry in olive
oil for a few minutes before adding the tomato and garlic and cook
for a further 3 or 4 minutes. Add the stock, bring to the boil and
then turn down heat add the lentils and simmer for 20 minutes. Add
the cabbage and beans and cook for a further 5 or 10 minutes or until
all the ingredients are cooked to your liking. When ready either mash
the soup with a potato masher or pour half into a blender and blend
before putting it back in the pan with the unblended part. Serve with
crusty wholemeal bread. Add small macaroni pasta for a more filling
- A version that is easy to use. Ingredients include courgette,
onion, tomato, aubergine, red pepper, green pepper, garlic, mixed
herbs, salt and pepper to taste. Chop a large onion and a couple of
cloves of garlic and stir fry gently in a pan with olive oil until
softened. Add two medium size courgettes diced and continue frying.
Add a small to medium aubergine chopped and diced and red and green
pepper to tast. The peppers can be left out if not keen. Continue
stirring and then add a large tea spoon of mixed herbs and two or
three tomatoes, skinned. Mix all together, add salt and pepper to
taste and cover the pan with the lid and cook on low heat for 20 or
30 minutes stirring occassionally. It is delicious served with a
baked potato, white fish and even on toast. Again you can vary the
dish depending what is in your cupboard - add mushrooms or beans. You
can also make a large amount when the vegetables are in season and
freeze portions for later use.
can also base the changeover to The Nutrition Diet on your current
by changing the way you do things before changing the content of your
diet if that is easier to begin with. Make simple changes such as
cooking only with olive oil instead of vegetable oil. Steam
vegetables instead of boiling them. Reduce the size of meat
portions and increase the size of vegetable portions to compensate -
or add another vegetable.
latter idea of adding something to your present diet or meals and
recipes is one way of improving meals without having to think up
brand new meals and new shopping habits. Again you are changing
things gradually based on your current habits. Further changes will
come as you find these simple changes give you more variety and
additional flavours to meals. You will want to try more of your own
ideas! As you eat more and more in line with The Nutrition Diet you
will find your taste buds changing and you will enjoy healthy eating
more and more.