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. 

Fiery Prawn Tagliatelle

Now for all those who love spicy food this is a dish you should try. In less than 20 minutes this dish full of flavour is perfect for a mid-week meal. Since this dish is so spicy I thought I would share some tips on what to do after experiencing a hot pepper meal. 

• I’m not a fan myself of milk but they say it works and is better than drinking water. Milk contains Casein that takes away the heat in your mouth making your mouth feel cooler.
• Since I have a constant sweet tooth I was not at all hesitant to try this remedy; take a teaspoon of sugar to neutralise the heat from the spicy peppers used.
• Chew on a slice of bread; the bread can soak up the oil capsaicin that makes your mouth hot.
• Finally try to eat milk chocolate. Even if that doesn't work the chocolate will be worth it!

Cooking time: 20-25 minutes

Ingredients:

·         Prawns

·         1 scotch bonnet pepper or 1 red hot chilli

·         Bajan pepper sauce (optional)

·         3 garlic gloves

·         1 spring onion

·         Black pepper

·         Parsley

·         Olive oil

·         Tagliatelle

·         Salt

·         Plum tomatoes

Cooking:

1. Start by boiling a pot of water with some salt. Once boiled add your Tagliatelle pasta and cook (for the cooking time follow the instructions on the back of the packet)
2. Once cooked drain and set aside
3. Heat your pan on a medium heat and add some olive oil.
4. Add to your pan your crushed garlic, chopped spring onion and scotch bonnet pepper. Allow this to cook for 5 minutes.
5. Add your prawns to your pan and sprinkle with black pepper. Cook for a further 10 minutes, till your prawns start to brown.
6. Optional: add one spoonful of Bajan hot pepper sauce to your pan and stir well.
7. Add some plum tomatoes chopped in half and cook for another 5-10 minutes.
8. Once this is done add your tagliatelle to your pan and stir in all your ingredients. Allow this to cook for less than 5 minutes.
9. Sprinkle with some parsley to finish, or add a lemon wedge to the side of your dish. 

French toast

French toast is extremely easy to make and although it’s not ideal to eat it every morning it’s great to make on the weekend when you want to indulge. To make this recipe more healthy change your bread to wholemeal and only use egg whites, also go easy on the sugar and maple syrup no matter how sweet it may taste!

Cooking time: 15 -20 minutes

Ingredients:

·         Wholemeal bread

·         Eggs

·         Milk

·         Sugar

·         Cinnamon

·         Butter

·         Blueberries (or any fruit)

·         Maple syrup or Honey

Cooking

1. Whisk 2 eggs, ½ cup milk, 2 Tbsps. of sugar and cinnamon in a bowl.
2. Heat your pan on a low heat once heated, add some butter to the pan.
3. Slice and dip your bread into your egg mix then add the bread to your pan.
4. Fry on each side for 2-3 minutes till golden brown.
5. Optional: once French toast is made you can grill these in the oven for a couple minutes.
6. Top your French toast with some fresh blueberries and drizzle in maple syrup or honey.

Sunday Scrambled Goodness

Sundays are a great day to spend some time in the kitchen and have a good breakfast. This breakfast is quick, filling and packed with nutrition. Like eggs, spinach contains high level of iron and protein which are great ingredients to include whilst on the path to a healthy lifestyle. Don’t be deceived this dish is very filling and full of protein giving you the right energy to start your day.

Cooking time: 15 minutes

Ingredients:

·         Eggs

·         Black pepper

·         Bacon

·         Avocado

·         Cherry tomatoes

·         Spinach

Cooking

1. Whisk some eggs in a bowl and set aside.
2. Start by heating your pan on a medium heat, once heated add some sliced bacon rashes to your pan and fry for 7-8 minutes till it starts browning.
3. Once your bacon is browning add your whisked eggs to your pan and stir.
4. Allow your scrambled eggs to cook for a further 3 minutes stirring frequently. Once cooked add to your plate. (Optional: Top with some black pepper)
5. Add some washed spinach in a pan and toss for less than 20 seconds, (Just so the spinach is slightly heated) once this is done add this to your plate.
6. Finish your meal with some sliced avocado and sliced cherry tomatoes. Optional: sprinkle with parsley for finishing touches.

Tips:

• Make small healthier choices by avoiding oils or salt whilst cooking.
• This meal can be made as a lunch too!

Classic Couscous salad

Couscous is a popular dish to have whilst eating healthy. Despite some of the posts on the internet that tells you to stay clear of Couscous as it is equivalent to Pasta, the benefits of eating this meal is that it leaves you feeling fuller for longer. Make a salad with your Couscous and you get to include most of your daily nutrition. This meal is great to make if you are on the go,nevertheless save yourself the money from buying prepackaged meals and make your own! Another meal in under 20 minutes 

Cooking time: 15 minutes

Ingredients:

Couscous

·         Salt

·         Cucumber

·         Plum tomatoes

·         Low fat salad cheese

·         Avocado

·         Parsley

Cooking

1. Add a small amount of water in a pot with salt and allow this to boil.
2. Once boiled add your couscous to the pot, allow couscous to steam for about 5-7 minutes, stir with a fork once steamed.
3. Wash and slice your cucumber, plum tomatoes and add avocado or cheese.
4. Garnish with parsley to finish.

Tip

Use a low fat cheese or add some smoked salmon as an alternative. 

Beef Steak and Spinach Salad

I know the feeling when you are hungry and every recipe you search online that is healthy requires extensive prep or 101 ingredients. With my 20 minute meal steals healthy meals are possible, whether it’s to make and pack with you to; work,  college, university  or you have just come home from the gym and are feeling rather tired. Although the majority tends to stay away from all red meat whilst dieting, lean read meat has some health benefits such as the important protein you need to build and repair muscle tissue. Eating red meat once a week can help towards your daily recommended iron intake, add a spinach side salad to your meal and fill your stomach with goodness.

Cooking time: 15 minutes

Ingredients:

·         Lean beef steak

·         Black pepper

·         Olive oil

·         Spinach

·         Plum tomatoes

·         Avocado

Cooking:

1. Start by washing your beef steak with cold water, once washed heat your pan with a tiny bit of olive oil on a medium heat.
2. Sprinkle black pepper over your beef steak. (You can add more seasoning if you wish however try to stay away from salt or any seasonings that contain a lot of salt)
3. Fry your beef steak for no longer than 5 minutes on each side. (Give less time if you want medium to rare)
4. Once your beef is cooked turn the heat down and add your spinach to your frying pan and toss for less than 25 seconds.
5. Add your spinach to your plate with some sliced avocado and plum tomatoes.
6. Top with parsley your meal with parsley.

Question

How can I make this meal into a dinner?

Wash and cut some salad potatoes into a pot and boil. Add these as a side if you want to make this meal more filling.  (Remember portion size is vital don’t overdo it!)

What is another alternative to beef?

Try it with some fish instead of beef; Tuna steaks are equally great and cook quickly, they are pricey but are filled with protein. Salmon fillets are a cheaper alternative to Tuna steaks and cook in the same amount of time. 

Breakfast Waffles

Sometimes I just love to indulge in something sweet for breakfast so what do I make that’s relatively healthy and takes less 10 minutes to make?  These toasting Waffles that I picked up for only 80p are great. Greek Yoghurt is not always the healthiest choice but if you spend a little more and get the 0% fat, it’s a step forward in making a healthier decision. Top your Waffles with any fresh fruit; Strawberries or Blueberries make a great selection and for a sweeter boost pour some Honey over your Waffles.

Cooking time: 10 minutes

Ingredients:

·         Waffles

·         Greek yoghurt

·         Strawberries

·         Blueberries

·         Honey

Cooking:

1. Toast your waffles on a low heat for no longer than 30 seconds
2. Pour Greek yoghurt over your waffles.
3. Wash blueberries and slice some strawberries and decorate your waffles.
4. Pour honey over for a sweeter taste.

Smoked Salmon Bagel

In less than 5 minutes this filling healthy lunchtime meal can be made. Salmon is a great source of protein; so if you struggle to incorporate your daily protein requirements into your diet then try this lunch time meal. Salmon also contain iron which is vital as the mineral it contains allows your blood cells to supply your tissues with oxygen which is a fundamental process to help support your metabolism. Although bagels are not the perfect alternative to bread itself you can make wiser choices and buy whole-wheat bagels compared to white bagels, also I have used a 3% fat soft cheese, rather than something of full fat.  I would love to eat fresh salmon everyday but I know that this option can end up becoming very pricey; however I managed to find smoked Salmon slices for only £1.99 in Morrison’s, great purchase! 

Cooking time: 5 minutes

Ingredients:

·         Bagel

·         Low fat soft cheese

·         Smoked salmon

·         Chives or parsley

Cooking:

1. Split your bagel in half and spread your low fat soft cheese.
2. Top with your salmon slices then sprinkle some chives or parsley for a little extra flavour on top. 

Tuna Pasta

Tuna pasta is a great meal to make whether its lunch or dinner. Change up your tuna pasta by adding some veg like broccoli, if you struggle to eat many vegetables throughout the day then this is a great way to include it into your diet.

Cook time: 15-20 minutes.

Ingredients:

·         Pasta

·         Tuna

·         Low fat mayonnaise

·         Broccoli florets

·         Parsley

·         Salt

·         Black pepper

Cooking

1. Add your pasta to a pot of boiling water with a little salt. Use whole-wheat pasta if you want a healthier option (follow the instructions on the back of your pasta bake for cooking times)
2. Steam your broccoli in a pot with a small amount of water for 5-8 minutes.
3. Once broccoli is cooked chop cooked broccoli into small pieces and place aside
4. Your pasta should be cooked in about 15 minutes, drain your pasta and add to a bowl with tuna, low fat mayonnaise and stir well.
5. Add black pepper and your chopped broccoli to your bowl and stir.
6. Top with parsley to finish.