Mango and Banana Smoothie

Days where the weather is warm I love blending fresh fruits together for a healthy refreshing drink with some lunch. The mango in this drink makes me reminisce of the Caribbean, sadly I couldn’t get a mango sweet enough over here but a ripe large mango from the supermarket is good enough. Let it ripen for more than a week before using it.

What you get from this smoothie:

·         Mango helps lower cholesterol

·         Mango contains high level of fiber

·         The Vitamin E in mangoes helps to regulate sex hormones and boost your sex drive

·         Mango is great for your skin it helps clear your skin

·         Mango High in vitamin A which is a great way to improve your eyesight

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

·         Known to help lower moods and depression

·         Helps to give you more energy throughout the day

·         Great for digestion

Ingredients:

·         1 banana

·         3-4 tbsps. 0% fat Greek yoghurt  

·         1 large mango

·         1 tsp of honey

Making:

Peel your fruits and add to your blender

Add your Greek yoghurt and honey (optional) and blend.     

Strawberry, Cucumber and Banana Smoothie

The summer is approaching and it’s the right time to get yourself a blender and start making your own home smoothies. Whether you want to detox, lose weight, eat right, or just want a refreshing drink; making your own home smoothies will save you money and are much healthier than the stocked supermarket smoothies.

What you get from this smoothie:

Cucumber:

·         96% percent water so it’s good for hydration.

·         Cucumber helps heartburn relief.

·         Helps flushes out the toxins in your body.

·         Contains skin friendly minerals.

·         Fiber in cucumber is good for digestion.

Strawberries:

·         Low in calories.

·         Filled with biotin which makes the hair and nails stronger.

·         Contain antioxidant Ellagic acid which helps our skin form sagging.

·         Contain potassium, vitamin k and magnesium which are great for our bone health.

Banana:

·         Packed with potassium which is great for your heart, it contains low amount of sodium which helps lower your blood pressure.

·         Known to help lower moods and depression.

·         Helps to give you more energy throughout the day and are high in fiber.

·         Great for digestion.

Ingredients:

·         ½ of Cucumber

·         4-5 Strawberries

·         1 banana

·         Tsp of honey

·         4 tbsp. of Low fat Greek yoghurt.

Making:

Wash and chop all your ingredients.

Place all your ingredients in the blender and top with a fresh strawberry. 

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. 

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.