Make Healthy Meals

This dish is very quick and easy to make, yet makes and impressive substantial meal. Try adding a few sliced mushrooms and a little chilli for a change too.

8 ounces of penne pasta
2 cups of baby spinach leaves, rinsed
1 ounce of grated parmesan cheese
2 garlic cloves, peeled and crushed
Juice of one lemon
3 tablespoons extra-virgin olive oil
Handful of pine nuts

Cook the penne pasta according to package instructions and drain.

While the pasta is cooking heat 2 tablespoons of olive oil in a non-stick frying pan. Add the garlic and saut on low for approximately 2 minutes, stirring often and being careful not to burn the garlic. Add the lemon juice and the spinach leaves. Saut for another 2 minutes until the spinach leaves just wilt. Set aside. Keep warm.

Once the pasta is cooked and drained place in a large bowl. Add the remaining tablespoon of olive oil and season with a little salt and pepper. Toss together with the spinach and garlic mixture and top with the parmesan cheese. Serve sprinkled with a few pine nuts if desired.

This pasta is quick and easy to make. This is a low-fat versions made with plain yogurt.

8 ounces of cooked spaghetti
1 small chilli, seeded and finely sliced
2 spring onions, finely sliced
2 garlic cloves, crushed and peeled
1 tablespoon olive oil
cup low-fat plain yogurt
Salt and pepper
1 handful of fresh basil leaves, roughly chopped

Cook the spaghetti according to package instructions.

While the spaghetti is cooking, heat the oil in a non-stick frying pan and add the chilli and garlic. Saut over low heat for approximately 2 minute taking care not to burn the garlic. Set aside.

In a bowl add the yogurt, garlic/chilli mixture and spring onions. Mix well and season with salt and pepper if necessary.

Add this mixture to the hot spaghetti and mix well. Serve topped with the fresh, chopped basil.

1 red onion, sliced
1 tablespoon olive oil
4 new potatoes, peeled and thinly sliced
6 free-range, organic eggs, lightly beaten
cup of feta cheese, crumbled or finely diced
Salt and black pepper

Place the potatoes in a sauce pan of boiling water and boil for approximately 4 minutes, drain and set aside.

In a non-stick frying pan add the oil and then the onions. Saut over low heat for approximately 4 minutes. Add the potato slices and then pour the egg mixture over onion and potatoes. Sprinkle the feta cheese over mixture. Cook over low heat for approximately 4 to 5 minutes. Then place under a hot preheated grill for a further 3 minutes until eggs are set and slightly golden.

Cut into wedges and serve warm or cold with a side salad.

2 ripe pears
1 teaspoon unsalted natural butter
1 teaspoon olive oil
3 cups of mixed lettuce leaves (rocket, watercress and baby spinach)
2 ounces of good-quality blue cheese (Gorgonzola is good)
2 tablespoons roasted walnuts
1 tablespoon lemon juice

Core and cut the pears into quarters. Then cut each quarter in half. Now heat the olive oil and butter in a non-stick frying pan and add the pears. Cook for approximately 2 minutes on each side until golden and soft. Season with a little pepper if desired.

In a large bowl place the lettuce leaves and toss with a little lemon juice, roasted walnuts and a little olive oil. Divide the salad between plates and place a couple of pieces of pear on each plate. Now top with a little crumbled blue cheese and serve.

Tip: To roast the walnuts simply place them in a non-stick pan over high heat for approximately 2 minutes. Tossing regularly.

2 tablespoons rapeseed oil
2 carrots, cut into match-stick pieces
cup fine green beans
7 ounces of corn, cooked and drained
3 cups of pak choi, cut into thin strips
1 cup of bean sprouts
2 cups of fresh chopped tomatoes (in sauce from can)
2 tablespoons soy sauce

Heat the oil in a wok and add the carrots and green beans. Stir fry for about 3 minutes. Add the corn and pack choi and stir fry for a further 2 minutes. Now add the bean sprouts and stir fry for a further 1 minute. Add the tomato sauce and soy sauce and mix well. Reduce heat and cook for approximately 4 minutes, stirring regularly. Serve immediately.

This makes a simple and delicious side dish with a twist.

3 cups of fine green beans
1 teaspoon sesame oil
1 tablespoon extra-virgin olive oil
2 garlic cloves, peeled and crushed
1 inch piece of fresh root ginger, grated or finely sliced
2 tablespoons soy sauce

Steam the beans for approximately 5 minutes until slightly tender.

In a separate pan heat the olive and sesame oils. Add the garlic and saut over low heat for approximately 1 to 2 minutes taking care not to burn. Mix in the ginger and soy sauce and cook for a further 2 minutes, stirring continuously. Pour the ginger mixture over the green beans and serve immediately.

* Halloumi is a Greek cheese that retains its shape when grilled or cooked. Its a delicious addition to vegetarian meals. Its worth to add that Halloumi has a slightly salty taste so use salt sparingly in dishes that include this cheese.

For the salad:

1 14 ounce can of mixed beans (in water), drained and rinsed. Alternatively you can combine equal parts of chickpeas, kidney beans, butter beans or any other salad bean of your choice
1 handful of chopped fresh cilantro (also known as coriander)
1 tablespoon olive oil
1 tomato, finely diced
1 small red onion, finely sliced
can corn kernels
A little pepper to taste

Mix all ingredients well in a large bowl, cover and set in the refrigerator for approximately 20 minutes for the flavors to absorb.

Take a chunk of Halloumi cheese and cut 4 thick slices. Place on a lightly oiled non-stick baking tray and under a hot grill for approximately 2 minutes, turn over and grill on the other side for a further 2 minutes or until cheese is bubbly and golden.

Divide the bean salad between 4 plates and top each plate with a Halloumi cheese slice and serve.

10 to 15 new potatoes, scrubbed but not peeled
4 ounces feta cheese, crumbled

1 cut natural low-fat yogurt
cup fresh mint leaves
1 tablespoon mayonnaise
Salt and black pepper

Roughly chop the potatoes and place in a pan of hot boiling water for about 10 to 15 minutes or until tender. Drain and transfer to large bowl. To make the dressing combine the yogurt and mint in a blender and blend on high for a minute or two. Transfer to a small bowl, add the mayonnaise and salt and pepper if using. Mix well.

Pour the yogurt mixture over potatoes and toss together well. Sprinkle the feta cheese over potatoes and serve immediately.

These taste delicious and make a great lunch. Add a side salad for a quick dinner too.

For the main filling:

1 14 ounce can of chickpeas, drained and rinsed
cup corn kernels, drained and rinsed
1 14 ounce can of chopped tomatoes
teaspoon cumin
teaspoon paprika
1 garlic clove, peeled and crushed
1 tablespoon olive oil

For the salsa:

1 small onion, finely sliced
2 tomatoes, finely diced
1 handful of chopped fresh cilantro (also known as coriander)
2 tablespoons olive oil
Juice of half a lime
Salt and pepper

For the guacamole:

1 ripe avocado
2 ounces of low-fat plain yogurt
Juice of 1 lime

For serving:

6 corn tortillas

Instructions:

Heat 1 tablespoon of oil in a large non-stick pan, add the garlic and saut for approximately 1 minute. Add the chickpeas, corn, chopped tomatoes, cumin and paprika. Mix well and simmer gently for approximately 10 to 15 minutes.

While thats cooking make the salsa. Place all ingredients in a small bowl and mix well. Season to taste with salt and pepper and place in refrigerator for flavors to absorb.

Note: ** if you like it hot add a few jalapenos or seeded and finely sliced red chilli to the salsa.

Once your chickpea mixture is finished cooking and the salsa is done, make the guacamole (right before serving).

Mix guacamole ingredients in a bowl and crush with fork until light and creamy.

Gently heat the corn torillas in a hot oven for approximately 1 minute. Divide the chickpea mixture between the tortillas and top each tortilla with a little salsa and guacamole. You can also add a dollop of sour cream or low-fat plain yogurt. Roll up and serve immediately.

3 red onions, sliced
cup olive oil
2 garlic cloves, peeled and crushed
1 eggplant, sliced
4 zucchinis, sliced
1 red pepper, seeded and cut into quarters
1 mozzarella cheese ball cut into slices
teaspoon oregano
Handful of fresh chopped basil

Preheat oven to 350F.

Slice the eggplant, place in a bowl and generously sprinkle with salt. Set aside.

Heat the olive oil in a non-stick frying pan and gently saute for approximately 5 minutes. Add the garlic and saute a further 2 minutes. Stir in the oregano and mix through. Set aside.

Place the onion and garlic mixture into a non-stick baking try (include any oil too). Now rinse the eggplant and pat dry. Arrange the eggplant slices, zucchini, pepper and mozzarella slices over the onion mixture. Season with a little pepper if desired and drizzle with some olive oil. Place in the oven and bake for approximately 1 hour. Serve with fresh chopped basil sprinkled on top.