Make Healthy Meals

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.