Healthy eating - recipes and tips
The recipes below have been picked specifically for healthy eating, as well as quick and easy to make. Some of these recipes have also been taken from our very own kitchen.
Chilli con carne
Ingredients: Half a kilo lamb mince or beef mince two medium sized onions 3 cloves of garlic one inch stick of cinnamon 3 freshly chopped tomatoes (Or tinned chopped tomatoes) Black pepper and salt Red kidney beans Once green pepper White rice
Method
Method: Peel and chop the onions and cut into thin slices, then gently fry them. You want them soft, not brown. throw in 5 thin slices of garlic, up to 3 cloves. Sprinkle quarter tea spoon of cumin seeds and one inch stick of cinnamon bark. As that simmers, throw in the meat and cook slowly. As the meat begins to brown, throw in freshly cut small pieces of tomato. This creates sauce base. If you don’t have fresh, can use tinned chopped tomatoes. Add black pepper and half a teaspoon of salt. Put the lid on and turn heat on to lowest setting. Let it cook slowly. Garlic and onion should have melted. Add 3 quarters of a can or cup of beans. one green pepper chopped finely, add at the end, then let cook for another couple minutes. Serve with rice.
Shepherds pie
Ingredients: 2 onions (finely chopped) 400g lamb mince 2 tbsp plain flour 2 carrots (peeled and grated) 5/6 fresh tomatoes 1 clove garlic tsp oil 200ml boiled water 1/2 tsp dried mixed herbs salt and pepper
Method
Method: Preheat the oven to Fan 200C / Gas 6 To make sauce base- chop and cook fresh tomatoes, mix in chopped onion, a close of garlic and a tsp of oil. Heat large saucepan over medium heat. Add onion and mince, cook for 8-10 mins Add home-made sauce, carrots, water, herbs and stir. Season with salt and pepper Bring to boil then simmer for 25-30minutes, stir regularly Whilst waiting for the mince, boil a saucepan of water and add the potatoes, cook for 15-20 minutes Once the mince is ready, transfer it into a clear dish (roughly two litres) and put onto a baking tray Drain the potatoes and mash with butter and milk until fluffy spoon the mash evenly on top and bake for 20-25 minutes
Chicken nuggets
Ingredients: Chicken thigh minced (4 thighs) One small onion One small potato Fresh tomato One garlic clove One cube of ginger One egg A table spoon of flour – corn flour/wheat flour or gram flour)
Method:
Homemade chicken nuggets (preparation time 15 minutes) (10-12 nuggets) Method: Add the potato, onion, garlic, ginger and tomato into a food processer Once blended together, add the chicken thigh mince to the mix Add egg and flour until it forms a good consistency from which you can make patties Add salt and pepper to taste Once the mix is ready, roll into balls or a patty shape Cook the chicken nuggets in a deep fryer/ air fryer/ oven (brush down with oil) or a shallow pan of oil (breadcrumbs is optional)
Vegetable rice
Ingredients: 2 cups of long grain rice 1 medium sized onion (chopped finely) 1 medium sized potato (chopped and peeled into small pieces) Fresh veg- quarter cup each of frozen peas and frozen sweetcorn Fresh carrot sliced/cubed Quarter teaspoon of cumin seeds Salt and pepper to taste Vegetable oil to fry
Method:
Method: Wash and soak the rice for at least 30 minutes Add two tablespoons of oil (enough to fry your onions) and fry the onions until brown/soft Add the cumin seeds Add potatoes (for 5 minutes) And carrots (for 2 minutes) Add peas and sweetcorn and carrot (stir whilst cooking) Add cup and a half of water and bring it to the boil Drain the rice and add it to the pot on the boil Stir and add seasoning Turn the heat down, let the rice cook through and serve
Cheese and spinach cannellini
Ingredients: 250g fresh spinach Cheddar cheese (mild) 2 eggs (lightly beaten) Salt and pepper 200g cannelloni tubes 5/6 fresh tomatoes 3 cups mozzarella (grated) Onion Oil Clove of garlic
Method:
Method: Add onion, spinach and eggs into a bowl and mix together, cook in a pan and gradually add cheese Pre-heat the oven to 180’C Chop tomatoes and cook with onion, garlic and a little oregano in oil to create the sauce base Using a piping bag, fill the cannelloni tubes with your cheddar cheese/spinach mix pour the rest of the sauce over the top of the cannelloni Sprinkle cheese on top and bake for 40 minutes.
Homemade veggie burgers
Ingredients: One medium potato One medium carrot One medium parsnip One egg Corn flour (ground flour-no gluten) Tbsp. peas Tbsp. sweetcorn 4 small sprigs of broccoli florets
Method:
Method: Grind all the vegetables together Add the egg and corn flour until it creates a good consistency to make patties Add salt and seasoning roll the mix in to 4 balls and flatten them to make patties To cook, you can either shallow fry the patties, or oven cook them in a baking tray with olive oil sprinkled lightly on top. Serve with a burger bap and salad on the side
Chicken and veg kebab with mint sauce
Ingredients: Breast of chicken cubed into 1 1/2 squares oil Yoghurt seasoning Your child’s preferred veg (works best with peppers and cauliflower)
Method:
Method: Wash and dry chicken before putting it into tupperwear. Add a tbs of oil, a tbs of yoghurt and a little bit of seasoning (salt and pepper, a pinch of garlic powder, ginger and cinnamon) and mix together. Cut your selected veg into chunks and brush lightly with oil. Leave for a minimum of 20 minutes to rest. Put the chicken and selected veg on to the skewers, three pieces of chicken and three pieces of veg on each skewer. Cook under the grill for 15-20 minutes or cover with foil and slow cook in the oven for 30-40 minutes. Take foil off and give a couple of minutes in the oven to crisp the outsides.
Aubergine, mozzarella and tomato bake
Ingredients: 3/4 medium sized aubergines Mozzarella cheese (sliced) Mozzarella cheese (grated) 3 tomatoes (sliced) handful of baby potatoes handful of baby carrots
Method:
Method: Wash and dry the aubergines Slice them in three quarters of the way through (so that they are still intact at the bottom) Place the mozzarella slices in to the slits of the aubergine par-boil the potatoes and carrots Place on to a greased oven tray Sprinkle the sliced tomatoes, potatoes and carrots along with grated cheese around the edges of the baking tray Cover the tray and slow bake on 180 Degrees
How to stay healthy through exercise
Staying healthy will help you to feel happier and stronger. There are lots of things you can do to stay healthy. You need to eat healthy foods and drink plenty of water. You also need to do lots of exercise and get enough sleep. You need to keep yourself clean, too.
Suggested exercises for adults aged between 18-64
To stay healthy, adults aged 18–64 should try to be active daily. They should do the following: At least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and Strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
Alternatively
Alternatively 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week, and Strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) Alternatively A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, and Strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).
Here are a few enjoyable activities you can do at home to exercise without needing to visit the gym:
- Take a dance class at home.
- Try going for a bike ride or hiking outdoors to stay fit.
- Try out a new sport with friends.
- Follow workout videos or apps.