Make Healthy Meals

1 tablespoon unsalted butter
3 cloves garlic, minced
1 small yellow onion, minced
2 chayote squashes, cut into 1/2-inch pieces
2 cubes chicken bouillon, crumbled
2 cups hot water
crushed red pepper flakes to taste
2 tablespoons chopped fresh cilantro
salt and ground black pepper to taste

In a large saucepan, melt the butter. Stir in the onion, garlic and chayote pieces and saute until tender. Add in the water, bouillon, red pepper, cilantro, salt and pepper. Stir in and simmer for about 20 minutes.

Pour all ingredients into a blender. Puree until smooth. Serve immediately or chill for reheating the next day, when the flavors will have combined still more.

Editor’s Notes:

Cooked, crumbled bacon goes in great when you add the water and other ingredients, if you don’t need this to be vegetarian.

Some people say to peel the chayotes. I’ve never bothered. You won’t notice the peels after you’ve pureed it anyhow.

4 skinless, boneless chicken breasts
4 ounces orange juice
Zest of one orange
4 orange slices (peel on)
2 tablespoons fresh chopped parsley
teaspoon dried oregano
1 garlic clove, crushed and peeled
1 tablespoons oil

Preheat the oven to 325F. In a large bowl mix the orange juice, orange zest, parsley, oregano and garlic. Add a little salt and pepper if desired.

Place the chicken breasts in a non-stick baking pan and make 3 to 4 slashes on the top of each breast. Pour the marinade over the top and then top each breast with an orange slice.

Cook approximately 20 to 30 minutes or until cooked through. Discard orange slices and serve with a side of wild rice and French green beans.

Tuna may contain high levels of mercury so its best to eat only occasionally. Also choose an organic, wild tuna (not farmed) where possible.

4 good quality tuna steaks
1 ripe mango, peeled, stone removed and chopped into small pieces
Juice of 1 lime
2 tablespoons soy sauce
1 small red onion, finely chopped
1 handful of chopped fresh cilantro (also known as coriander)
2 tablespoons olive oil
2 finely sliced spring onions

Place the mango pieces, lime juice, soy sauce, onion, cilantro and olive oil in a bowl and mix together. Set aside.

Preheat the grill to high. Season the tuna steaks with salt and pepper and place under the hot grill for approximately 4 minutes on each side.

Serve tuna steaks topped with salsa and garnished with spring onions.

Tip: Serve with either a side of steamed asparagus with a little butter or a light noodle dish.

Low-fat dip thats delicious served with cut veggies or baked pita triangles.

1 cup of sun dried tomatoes
1 cup black olives, pitted
1 teaspoon capers, drained
3 large tomatoes, chopped into small pieces
1 tablespoon fresh basil finely chopped (alternatively you can use one half teaspoon dried basil)
2 tablespoons white wine vinegar
1 garlic clove, peeled and crushed
2 tablespoons extra-virgin olive oil
Ground black pepper to taste.

Place all the ingredients into a blender or food processor and blend for approximately 1 minute. You probably dont need salt as the capers tend to be quite salty but add according to taste. Place mixture in bowl and serve. For a creamier dip add half a cup of plain, low-fat yogurt to mixture and stir.

** gluten free, dairy free.

6 large organic, free-range eggs
cup baby spinach leaves
4 spring onions, finely sliced
6 ounces baby leeks, finely sliced
4 tablespoons milk
Ground nutmeg
4 ounces soft goats cheese
1 tablespoon olive oil

Preheat the grill to high. Boil the leeks in a pan of hot salted water for approximately 2 minutes. Add the spinach and spring onions for a quick half a minute or so before removing from heat. Drain and rinse with cold water. Set aside.

In a large bowl whisk the eggs and add the milk, nutmeg and a little salt and pepper to taste. Cut the goats cheese into small cubes and add to egg mixture. Add the spinach, leek and spring onions and mix through.

Heat the oil in a non-stick frying pan and pour the mixture into it. Cool gently for approximately 4 minutes. Then place the pan under a hot grill for another 4 to 5 minutes until the top is firm and golden.

Serve with some crusty brown bread and a side salad.

Salmon is packed with omega-3 fatty acids you know those good for you oils everyone is raving about. The downside to salmon is that farmed salmon can actually contain high amounts of mercury and toxins. For this reason, its always best to buy organic, wild salmon. Its pricey but well worth the money .

This recipe is impressive enough to serve for a dinner party but so easy to make.

2 salmon fillets, organic, wild salmon if possible.
1 tablespoon brown unrefined sugar
teaspoon dried chilli flakes
2 teaspoons of mustard seeds
1 tablespoon lime juice
teaspoon olive oil
Salt and black pepper to taste

Preheat oven to 325F. Scrub and peel the baby new potatoes and cut in half. Place in boiling water and boil for approximately 4 minutes (do not overcook). Drain and place potatoes on a non-stick baking tray. Toss with a little olive oil and sprinkle with salt. Place in hot oven for approximately 30 minutes until tender and browned on top.

Place the chilli flakes, sugar, lime and olive oil in a small bowl and combine. Place the salmon skin-side down in a non-stick baking tray and rub spice mixture fully onto the salmon. Top the salmon with the mustard seeds and place in oven for approximately 10 to 15 minutes, being careful not to overcook.

Note: Add salmon to oven during the last 15 minutes of the potatoes cooking.

Serve immediately and add a mixed leaf side salad to finish.

Polenta is a good alternative to the usual potatoes, rice and pasta. Its readily available in most supermarkets and easy to cook.

4 cups uncooked polenta
8 ounces of crab meat
2 tablespoon olive oil
1 small onion, finely sliced
1 garlic clove, peeled and pressed
1 can of plum tomatoes (in sauce)
teaspoon oregano
1 red chilli, deseeded and finely sliced
A handful of fresh basil to garnish
Salt and pepper to taste

First prepare all ingredients. Heat two tablespoons olive oil in a frying pan. Add the onion and cook over low heat for approximately 4 to 5 minutes or until soft. Add the garlic, chilli, crab and oregano and cook a further 1 to 2 minutes. Add the tomatoes in sauce and mix through. Gently simmer for approximately 10 minutes.

Meanwhile cook the polenta according to package instructions. Remove from heat and stir through a little olive oil, salt and pepper to taste, cover and set aside.

Time the cooking so that the polenta and crab mixture are ready approximately at the same time. Serve a little polenta in each bowl and top with the crab sauce mixture. Garnish with fresh chopped basil and serve.

This risotto is virtually fat free. Very comforting on cold winter days.

2 zucchinis, finely chopped
1 leek, finely chopped
2 garlic cloves, peeled and pressed
1 tablespoon olive oil
1 cups Arborio risotto rice
4 ounces of white wine (alternatively you can use dry cooking wine)
5 cups hot vegetable stock
8 ounces peeled and cooked shrimp
Handful of parsley for garnishing

In a large non-stick pan heat the oil and add the zucchinis, leek and onion. Sautee gently over low heat for approximately 2 to 3 minutes. Add the rice and stir continuously until the rice is completely coated in the oil mixture. Now add the white wine and turn up the heat. Stir continuously until the alcohol evaporates.

Reduce the heat and slowly add the vegetable stock, one cupful at a time. After each addition stir the risotto gently until the stock is nearly evaporated. Continue this process until most of the stock has been added and the rice is tender yet not too soft. Approximately 20 minutes. You may need to add additional stock if necessary.

During the last 5 minutes of cooking, add the shrimp and a cupful of stock. Keep stirring. Season with salt and pepper to taste. The rice should be creamy and al dente. Remove from heat and let stand for about 2 minutes then add the parsley and stir through. Serve immediately.

2 cups of peeled and cooked shrimp
2 medium carrots, peeled and cut into matchstick-size strips
1/2 cup of raisins
3 cups uncooked couscous
1 tablespoons olive oil
2 tablespoons honey
Dash of soy sauce
2 cups vegetable stock
Sesame seeds
Salt and pepper to taste

Heat the oil in a frying pan and add the carrots and shrimp. Cook gently for approximately 4 minutes. Remove from heat and set aside.

Cook couscous according to package instructions but instead of using water as indicated replace the same amount of water with vegetable stock. Once the couscous is ready, fluff with a fork and place in a large bowl. Add the carrots, oil and shrimp to couscous and toss together. Add the raisins, honey, soy sauce and season. Toss together and season with salt and pepper. Sprinkle with sesame seeds and serve.

4 trout fillets, skinless
1 tablespoon sesame oil
1 tablespoon soy sauce
Juice of one lime
2 tablespoons sesame seeds
Lime wedges to garnish
16 new potatoes

Preheat the grill. Place oil, soy sauce and lime juice in a bowl and mix together. Set aside.

Scrub the potatoes and slice (dont peel). Place the potato slices in a pan of boiling water and cook for approximately 4 minutes, until slightly tender. Drain and place potatoes in a non-stick baking try. Drizzle with a little olive oil and sea salt. Place in a hot oven and bake for approximately 15 minutes.

Place the trout fillets on a baking tray and pour the oil mixture over. Grill for approximately 8 minutes. Then sprinkle the sesame seeds over the fillets and grill for another 2 to 4 minutes. Until the seeds are golden and trout is cooked through.

Serve with the potatoes and a green side salad or French green beans.