Pesto Basa Fillet and Greens

Whenever I want a healthy meal I always aim to include some greens onto my plate, some frozen or fresh vegetables are great for steaming as a side to ensure you are meeting your 5 a day. Courgettes are also great vegetables they are super low on calories and 100grams of courgettes only holds 17 calories! Although white fish has not got such high levels of omega 3 like salmon it is still low in calories and beneficial to include into your diet.  Swapping red meat for white fish is a great way to start off your journey to a healthy lifestyle.  Use any white fish of your choice and any green vegetables of your choice.

Cooking time: 15-25 minutes

Ingredients:

·         Basa fish fillet

·         Courgette

·         Peas

·         Green beans

·         Pesto

·         Black pepper

·         Lemon

Cooking:

1. Heat your pan with some olive oil, once heated add some washed and sliced courgettes to your pan and fry for about 6-10 minutes, once cooked set aside.
2. At this point you may need to add a little more olive oil to your pan before frying your fish fillet.
3. Ensure your pan is hot, once hot add your fish fillet to the pan and sprinkle some black pepper.
4. Cook your fish fillet for 6-8 minutes of each side. Once your fish is cooked drizzle some pesto sauce on top.
5. In an additional pot with a little bit of water steam some green vegetables, once steamed serve these with your fish and courgettes.
6. Add a slice of lemon to your plate and sprinkle with parsley to finish.
7. Optional: if you prefer not to fry your fish and want to cook your fillet from frozen; place your fillet in the oven with some foil wrapped around and cook this with your oven on 200c for about 20-25 minutes. 

Prawn and courgette pesto pasta

I have never really known what to do with pesto sauce and have always been curious to include it into one of my evening meals. You can make your own pesto from scratch by blending; pine nuts, basil, garlic, virgin olive oil, parmesan cheese, black pepper and salt. If making pesto sauce from scratch is not you, supermarkets do sell equally good pesto sauce so shop around. Courgettes are a great vegetable to include into your diet; they are high in magnesium and zinc so they are a good selection for normalising blood pressure. Plus Courgettes are a great source of dietary fiber.  This mid- week meal is quick, easy changes up your regular pasta dish.

Cooking time: 20 minutes

Ingredients:

·         Cooked and peeled prawns

·         Tagliatelle

·         Courgette

·         Pesto

·         Onion

·         Black pepper

·         Salt

·         Parsley

Cooking:

1. Start by boiling your tagliatelle/pasta in a pot with some water and salt. Follow the instructions on the back of your packet for cooking time. 
2. Tip: In a rush? Boil your kettle before and pour this into your pot with your tagliatelle to speed up the cooking time.
3. Wash and slice your courgettes into thin slices along with your onion.
4. Add a little olive oil to a pan on a medium heat, once your pan is hot add the courgettes and onions to your pan and sprinkle a little black pepper over them.
5. Allow this fry for about 5-8 minutes, then add your prawns  and cook for a further 5 minutes.
6. Once the Pasta/ Tagliatelle is cooked, drain and add this to your frying pan.
7. You will then need to add 3-4 scoops of pesto to your pan, stir this well and cook for a further 3-6 minutes.
8. Finish by topping with parsley and black pepper. 

Berry Filled Smoothie

There are only pros when you make your own homemade smoothies. If you are not a regular smoothie maker, use frozen fruit to cut down on your wastage.

What you get from this smoothie:

·         Blueberries are high in antioxidants which helps fight off diseases.

·         Blueberries are a good source of vitamin k.

·         Blueberries are naturally free of sodium which is great for lowering blood pressure.

·         The fibre and water in raspberries helps to reduce constipation and helps to maintain a healthy digestive system.

·         Raspberries are high in vitamin c.

·         Strawberries contain anthocyanins which help to stimulate the burning of stored fat.

·         Strawberries help lowers inflammation.

Ingredients:

·         3-5 tablespoons of plain low fat yoghurt

·         Blueberries

·         Raspberries

·         Strawberries

·         1 teaspoon of Cinnamon

Blending:

1. Wash and place the fruit into the blender adding 3-5 tablespoons of yoghurt and 1 teaspoon of cinnamon.
2. Add water if smoothie starts to thicken and continue to blend. 

Smoked Salmon and Eggs Panini

This is a great quick breakfast/lunch that I like to make on those days where I want something filling, yet relatively healthy.  Eggs are popular known as the ‘super food’ as it contains many of the beneficial vitamins that our body needs. 1 single egg contains 6 grams of protein; so making eggs a fundamental part of your diet is great if you want to build muscle. Adding smoked salmon to your eggs gives your breakfast boosts your protein intake plus adds flavour.

Cooking time: 10 minutes

Ingredients:

·         Panini bread

·         3 eggs

·         Smoked salmon

·         Milk

·         Butter

·         Black pepper

·         Optional: watercress

·         Parsley

Cooking:

1. Start by breaking 3 eggs and milk into a bowl and whisk well.
2. Once whisked, heat your pan with some butter and pour your egg mixture into your pan.
3. To create the scrambled eggs continue to fold or stir the eggs in your pan till they separate, in about 3-5 minutes your scrambled eggs should be cooked.
4. To finish, toast your Panini and arrange the eggs and smoked salmon. (Optional; use some low fat butter spread after toasting your Panini)
5. Sprinkle with black pepper, parsley and decorate with watercress to finish.

Asparagus Spears and Salmon

Salmon is one of my favourite fish dishes to cook its easy, quick and works well in most meals. Roast some asparagus as a side and get your daily source of fiber. Along with your avocado and kale asparagus is a great vegetable for detoxifying and helps your body breakdown harmful compounds. For pregnant women asparagus is great as it contains a large amount of folate which is proven to decrease the risk of neural defects within the foetus, so get plenty of asparagus mothers to be!

Cooking Time: 25-30 minutes

Ingredients:

·         Salmon fillet

·         Asparagus spears

·         Lemon

·         Olive oil

·         Black pepper

·         1 spring onion

·         Thyme

·         1 garlic glove

·         Dill

·         Butter

·         Baby Potatoes

·         Parsley

Cooking:

1. Start by washing your baby potatoes, once washed place them into a pot with some water and salt and boil for approximately 20 minutes till partially soft.
2. Once your potatoes are cooked drain the water then add some butter and parsley to the pot and cook on a low heat for 2 minutes. Set aside and be prepared to add this to your meal.
3. Wash your asparagus spears and place them on a baking dish with some olive oil.
4. Season your salmon with; black pepper, thyme, diced spring onion and a garlic glove.
5. Once seasoned place this on top of your asparagus spears, slice some lemon and place this in your baking tray drizzling the remaining part of the lemon over your salmon.
6. Cook your salmon in the oven at 200c for 20 minutes.
7. Optional serve your salmon with some diced dill. 

Bank Holiday Pancakes

Happy bank holiday! I decided to make some easy and quick pancakes on this lazy bank holiday morning. Pancakes are not the healthiest breakfast option but removing sugar from the ingredients and topping them with healthy fruit and yoghurt; it makes this breakfast meal indulgent and still relatively healthy. For all the fitness bunnies try adding some protein powder or only use egg whites in your pancake mix.

Cooking time: 15 minutes

Ingredients:

·         Self-raising flour

·         Milk

·         2 eggs

·         Butter

·         Strawberries

·         Low fat yoghurt

·         Blueberries

·         Cinnamon

Cooking:

1. Whisk together 2 eggs in a bowl after this is whisked add 1-2 cups of flour and mix well.
2. Pour in ¼ of a cup of milk and 1teaspoon of cinnamon.
3. To thicken your mixture add more flour however if your mixture is too thick add more milk.
4. Heat your pan; once your pan is heated add a little butter to the pan.
5. Pour a small amount of pancake mixture into your pan. Allow this to cook for 2-3 minutes on each side remembering to flip them over.
6. To finish layer your pancakes pouring some low fat yoghurt in between.
7. Top them with fresh blueberries and strawberries and enjoy!
8. Optional: try adding some sweet jam to the top with your strawberries. 

Bangers and Mash

Bangers and mash is a classic evening meal, spend a bit extra on your meat and buy some Cumberland or pork and herb sausages. Swap your normal white potatoes for sweet potatoes, not only do they contain less carbohydrates and starch they also contain a good amount of iron and taste much sweeter!

Cooking time: 35 minutes

Ingredients:

·         3 sausages

·         1 sweet potato

·         Butter

·         Milk

·         Black pepper

·         Gravy granules

·         2 spring onions

·         Red peppers

·         Hot pepper sauce

·         Thyme

·         Salt

Cooking

1. Place your sausages in the oven for 25-30 minutes and 200c (follow the instructions at the back of the packet of sausages.)
2. Wash, peel and slice your sweet potato and place in a pot of water allow this to boil for 25 minutes.
3. To make the gravy; In a pot with some butter, sliced red pepper and spring onion, sprinkle black pepper into the pot along with some thyme.
4. After 2-3 minutes add boiling water and 3 tea spoons of gravy granules. Optional: add some hot pepper and stir well. Cook your gravy until your sweet potato is nearly cooked.
5. Once your sweet potato is soft drain the water, add milk butter and mash together till soft.
6. Place your sweet potato and sausages on your plate and drizzle your gravy on top.
7. Boil some peas in a pot and serve to the side. 

Afternoon Omelette

I love frying an omelette on an afternoon when I have come back from the gym or I’m just having a lazy day in. The best thing about making omelettes is that you can rummage through your fridge and chuck in whatever is there. Use some spinach in your omelette to get some much need iron and vitamins in your diet and some chorizo for a bit of spice.

Cooking Time: 15 minutes

Ingredients:

·         2 eggs

·         Milk

·         Black pepper

·         Spinach

·         Chorizo

·         Cheese

·         Cherry tomatoes

·         Wild rocket

·         Olive oil

Cooking

1. In a bowl whisk together your eggs, ½ a cup of milk and black pepper. Whisk these ingredients together well.
2. Heat your pan with a tiny bit of olive oil, once heated pour your whisked mixture into the pan.
3. Leave this to cook on a medium to low heat for 5-8 minutes.
4. On one half of the omelette place your cheese, chopped spinach and chorizo slices and leave to cook for a further 2 minutes.  
5. Fold your omelette in half then fold again if you wish and cook for another 2-5 minutes.
6. Optional: Grill some tomatoes on the side and add some wild rocket.
7. Sprinkle with parsley to finish. 

Kale and Banana Smoothie

I know people have their doubts about kale as It has a bitter taste but this smoothie is far from bitter, the blended banana sweetens this smoothie making it great for breakfast or lunch.

What you get from this smoothie:

·       Banana is packed with potassium which is great for your heart

·       Banana is known to help lower moods and depression

·       Energizes you throughout the day

·       Great for digestion

·       Kale is high in Iron

·       Kale is high in antioxidants and is a great anti-inflammatory food

·       Kale is low in calories and high in fiber

·       Eating Kale can help lower cholesterol

Ingredients:

·       1 banana

·       Handful of kale

·       4-5 spoons of low fat yoghurt

·       ½ tsp Of cinnamon

Making:

Blend all ingredients together add cinnamon to sweeten and yoghurt to thicken.