Helping local people live healthier lives.

Recipes

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Here’s Some Of Our Favourite Healthy Recipes

 

Healthy Breakfast Muffins

PREP 10 MINS, COOK 30 MINS, MAKES 10 muffins

Ingredients 

  • ½ tbsp coconut oil
  • Cooked Unsmoked Bacon or ham roughly chopped
  • 10 eggs
  • 1 courgette, grated
  • large handful of baby spinach
  • 75g pizza mozzarella, grated
  • 4 spring onions, finely sliced
  • salt and pepper
  • a little butter, for greasing

Equipment

  • 12-hole muffin tin

 

Instructions

1) Preheat the oven to 180C (fan 160C/gas 4). If using – cut up the bacon into small chunks. Heat oil in a frying pan and cook bacon. Remove it from the frying pan to a clean piece of kitchen roll to blot some of the oil.

2) Crack the eggs into a large bowl and give them a good whisk. Add the grated courgette, spinach, grated mozzarella, sliced spring onions and, finally, the bacon or ham. Season with a little salt and pepper and then give the whole lot a stir.

3) Grease the muffin tin with the butter and spoon equal amounts of the egg mixture into ten of the holes, distributing the ingredients as evenly as you can.

4) Carefully slide the tin into the oven and bake for 25 minutes, or until the muffins are cooked through and lightly golden on top.

Don’t attempt to take the muffins out of the tin immediately, as they might break up. Give them a few minutes to cool, then get stuck in.

 


 

Spaghetti Bolognese 

(Serves 4 people)

Ingredients:

  • 2 medium onions, peeled and chopped
  • 1 tbsp olive oil
  • 1 garlic clove peeled and crushed
  • 500g lean mince
  • 90g mushrooms, sliced
  • 1 tsp dried oregano or mixed herbs
  • 400g plum tomatoes
  • 1 large carrot sliced into discs and cut in half
  • 2 celery sticks finely chopped
  • 300ml beef stock
  • 1 tbsp Tomato purée
  • 1 tbsp Worcestershire sauce
  • Salt and black pepper
  • 350g spaghetti pasta

Method:

1) Put the onion and oil in a large pan and fry over a fairly high heat for 3-4 mins. Add the garlic and mince and fry until they both brown. Add the mushrooms and herbs, and cook for another couple of mins.

2) Stir in the plum tomatoes and break them up with your spatula, beef stock, tomato purée, Worcestershire sauce and seasoning. Bring to the boil, then reduce the heat, cover and simmer, stirring occasionally, for 30 mins.

3) Meanwhile, cook the spaghetti in a large pan of boiling water, according to packet instructions. Drain well and separate into 4 bowls and top off with the Bolognese.

4) Any leftovers can be stored in the fridge in an air tight container for 2 days or freeze the Bolognese for another day.


 

Overnight Oats

This recipe is perfect for when you’re in a rush and don’t have time in the morning. Prepare it the night before and tuck into the delicious oats in the morning.

Ingredients:

Overnight oats:
50g rolled oats
50g low fat Greek yoghurt
20ml of milk (almond or cow’s milk)
A hand full of frozen raspberries

Method:

Throw the Greek yoghurt, milk, and raspberries into a bowl or air tight container and mix them up. Stir in the oats and place in the fridge overnight. Enjoy your creamy oats in the morning!

You can use lots of different fresh and frozen fruit and even add a dash of cinnamon to give a sweet taste.


 

Lighter Carbonara 

Serves two adults, three children

Ingredients: 

 

400g spaghetti

1tbsp olive oil

155g smoked diced bacon

2 garlic cloves finely chopped

¼ tsp dried basil

200g frozen peas

1 egg

60ml semi skimmed milk

50g parmesan or mature cheddar cheese grated

Seasoned to taste

Instructions: 

1) Bring a large pan of water to the boil. Add a generous pinch of salt with the pasta. Cook the pasta according to the packet instructions – set a timer on your phone as a reminder! The salt is just for cooking the pasta. It doesn’t count towards your salt content for the day and you definitely don’t need any oil in the water. It will stream straight off the pasta as it comes out of the water so it’s just wasted.

2) While cooking the pasta cooks make the sauce. Heat a large frying pan until hot. Add half the oil to the pan along with diced bacon. Fry for about 3 minutes until it is cooked through and crispy around the edges.

3) Add the rest of the olive oil, the garlic and basil and fry for another minute.

4) Add the frozen peas and cook for 2 more minutes or until any excess water has boiled off. While you are waiting, crack the egg into a cup, add milk and whisk with a fork, then put to one side.

5) When the pasta is cooked drain it into a colander or sieve then set it back over the saucepan to collect a little of the cooking water.

6) Turn the heat off under the pea mixture and toss in the pasta stirring well so that it is all combined.

7) Immediately add the egg mixture and toss really well to coat. The heat from the pasta will instantly cook the egg so there is no need to turn the heat back on.

8) Stir in the cheese asking sure it goes all the way through then season well with salt and pepper. If the mixture is a little dry add the reserved pasta water and stir through really well check for seasoning and server.

Et voila!

Lighter carbonara


Spiced chicken with roasted veg from Eat Well for Less

Ingredients:

Serves 5

4 tbsp olive oil

2 tsp smoke paprika

2 tsp dried basil

1 tsp caynenne pepper

5 boneless, skinless chicken breasts

5 whole garlic cloves, peeled

2 red pepper deseeded and roughly chopped

1 courgette, roughly chopped

2 onions

375g long grain rice

½ x 280g jar sundried tomatoes drained and roughly chopped

Instructions:

1) Preheat the oven to 200°C/400°F/gas mark 6. Cut 5 pieces of foil each big enough to wrap a chicken breast 1½ times over.Instructions

2) Put 2 tablespoons of the olive oil into a small bowl or cup, add the smoked paprika, dried basil and cayenne pepper and mix well.

3)  Place a chicken breast onto the centre of each piece of foil,
divide the spiced oil among the parcels and turn the chicken in
the oil to coat completely. Add a garlic clove to each one, then fold the foil up around the chicken to make a parcel, sealing it well.

4) Put the parcels onto a baking tray and place in the oven for 20 minutes until cooked through.

5) Pile the chopped peppers, courgette and onions into a roasting tin, add the remaining oil and season with salt and black pepper. Toss together then roast in the oven with the chicken.

6) Bring a large saucepan of water to the boil. Meanwhile, rinse
the rice in cold water and drain well. Tip the drained rice into the boiling water, stir well then simmer for 15–18 minutes until cooked through. After 15 minutes of cooking, lift a spoonful of rice out of the pan, drain off the water and taste it – if it’s cooked there will be no chalkiness in the centre. If there is a tiny white mark in the centre of the grain, it needs to cook for another couple of minutes.

7) Drain the rice into a colander and leave to steam while you get the chicken and vegetables out of the oven. Open the foil parcels, being careful to avoid escaping steam as you do. Check the chicken is cooked by piercing the centre of the chicken with a sharp knife. Don’t cut it in half, just slide the knife in, then out again. Any juices coming out should be clear and the tip of the knife should be very hot. If not, return to the oven for another 5 minutes and check again.

8) Tip the cooked rice onto the tray of roasted vegetables and toss together. Add the sundried tomatoes and toss once to mix thoroughly, then season to taste.

9) Serve the chicken on a bed of the roasted vegetable rice with a salad garnish, if you fancy it.

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