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.

8 ounces of Mediterranean style vegetables, prepared
Olive oil
Salt and pepper
4 ounces of dry couscous
Approximately 2 ounces of feta cheese
Approximately 2 ounces of pitted, sliced black olives

Place a selection of prepared Mediterranean vegetables such as eggplant, zucchini, red onion, and peppers in a baking tray and top with a little olive oil. Youll need approximately 8 ounces of chopped vegetables.

Preheat oven to 350F. Bake vegetables for approximately 15 to 20 minutes.

Meanwhile cook 4 ounces of couscous according to package instructions but replace the water with the same amount of vegetable broth for more flavor. Fluff couscous with fork and add 1 tablespoon of olive oil and a little bit of salt and pepper to taste. Mix through.

Serve couscous topped with Mediterranean vegetables and a sprinkle of chopped feta cheese and olives.

2 cups of fine green beans
1 (14 ounce) can of borlotti (or butter) beans, drained and rinsed
1 tablespoon olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
A handful of fresh chopped parsley
cup crumbled feta cheese
1 ounce of pitted sliced black olives

Steam the green beans for approximately 5 minutes until slightly tender. Place beans in a large bowl and add the borlotti beans. Mix together well and cover to keep warm.
In a small bowl mix the olive oil, lemon juice and oregano. Pour this mixture over the beans and toss together gently. Add the feta cheese and sliced olives and gently toss. Serve immediately with a side of whole wheat bread.

1 tablespoon olive oil
1 onion, finely sliced
8 large carrots, roughly chopped
2 medium sweet potatoes, mashed
2 tablespoons dry cooking wine
6 cups vegetable stock (fresh or homemade)
Large handful of fresh chopped cilantro (also known as coriander)
4 tablespoons creme fraiche (note: Use low fat plain yogurt as an alternative)

In a large pan heat the olive oil and add the onions. Gently saute for approximately 5 minutes until soft. Add the carrots and mashed sweet potatoes and cook for another 5 minutes (stirring often).

Now add the stock and bring the soup to a boil. Reduce the heat and simmer for approximately 25 to 30 minutes or until carrots are tender and liquid has reduced. Remove from heat and allow to slightly cool.

Place the soup mixture in a food processor or blender and blend on high for approximately 2 minutes (longer if you prefer a smooth soup, a little less if you prefer a chunkier texture).

Place the soup back in the pan and gently heat again. Season with salt and pepper and serve garnished with a little fresh cilantro and a dollop of creme fraiche in each bowl.

1 cup frozen green peas
12 asparagus spears, cut into 1-inch pieces
2 medium carrots, peeled and cut into matchstick-size strips
2 ounces snow peas, trimmed and cut diagonally in half
1 onion, finely sliced
4 cups uncooked Israeli couscous
2 tomatoes, diced into small pieces
4 tablespoons olive oil
2 cups vegetable stock or canned vegetable broth

Place carrots, frozen peas and asparagus in a pan of boiling water and cook for approximately 4 minutes. Drain and set aside.

Heat the olive oil and add the onion and cook for approximately 2 to 4 minutes until tender. Set aside. Cook couscous according to package instructions but replace the indicated amount of water with the same amount of vegetable broth. Once the couscous is ready fluff with a fork and transfer to pan with onions and cooked vegetables.

Add a little soy sauce and a tablespoon of lemon juice. Season with salt and pepper to taste.

* this is a basic frittata recipe. If youd like you can also add a little feta cheese and sliced black olives, or maybe youd prefer to add a little parmesan and baby spinach, or mushrooms and chives. The combinations are endless but sometimes just a quick and basic recipe like this one hits the spot.

Serve with warm whole wheat bread and a side salad for a full meal.

2 garlic cloves, peeled and crushed
2 tomatoes, diced into small pieces
6 organic free-range eggs
1 tablespoon olive oil

Place the olive oil in a hot non-stick frying pan. Gently saut the garlic for approximately 2 minutes, add the tomato and saut a further minute. Now add the beaten egg and cook over low heat for approximately 5 minutes. Place the pan under a hot grill until the top of the eggs sets and is lightly golden. Serve hot or cold.

1 large mango, peeled, stoned and diced into small cubes
Juice of one lime
small chilli, seeded and finely sliced
2 garlic cloves, peeled and crushed
8 ounces of tofu, cubes
1 small red onion, finely sliced
2 tablespoons sesame oil
4 ounces of kale, finely shredded
3 ounces of cooked noodles

Preheat oven to 325F. mix the mango, lime juice, chilli and 1 garlic clove in a large baking tray. Add the tofu, mix well and set aside for 30 minutes so that tofu can absorb marinade.

Then place the tofu mixture in the oven for approximately 20 minutes.

While that is baking, heat the oil in a wok and add the onion and saut for approximately 4 minutes. Add the remaining garlic and saut another minute and set aside.

In a separate pan cook the noodles according to package instructions, drain and set aside.

Now add the kale to the garlic and onions and stir fry for 1 to 2 minutes. Add the drained noodles to the wok and mix together well with the kale and garlic. Now remove the tofu and vegetables from oven and add to wok. Toss everything together well and serve.

This soup is substantial enough for a full meal. Serve with some whole wheat bread and enjoy!

2 red onions, finely sliced
1 small chilli, seeded and finely sliced
2 garlic cloves, peeled and crushed
2 tablespoons olive oil
1 bay leaf
1 cup of red lentils, rinsed and drained
1 teaspoon ground cilantro (also known as coriander)
1 teaspoon paprika
4 ounces coconut milk
Juice of 1 lime
3 spring onions, finely sliced
1 cup fresh cilantro
Salt and black pepper to taste

Heat the oil in a large pan and add the chilli, onion, and bay leaf. Cook for approximately 4 minutes. Add the garlic and cook a further 1 minute. Set aside.

Place the lentils in a large saucepan of boiling water. Boil on high for 10 minutes. Drain and return to rinsed pan. Add the cooked onions, chilli, bay leaf, ground cilantro, paprika and coconut milk. Now add 3 cups water and mix well. Bring to a boil , then reduce heat and simmer for approximately 30 to 40 minutes or until the lentils are tender.

Once the lentils are cooked add the lime juice, spring onions and fresh cilantro. Season with salt and pepper if necessary and serve immediately. Garnish with a few spring onions and a swirl of coconut milk if desired.

2/3 cups canned cannelloni beans, drained and rinsed
5 fresh tomatoes, diced into small pieces
3 tablespoons olive oil
2 sun-dried tomatoes, drained and finely chopped
1 garlic clove, peeled and crushed
2 tablespoons chopped fresh rosemary
Salt and pepper
Fresh basil leaves to garnish, chopped
12 slices of sliced Italian bread (ciabatta or alternatively you can use French bread)

Heat a little oil on a frying pan and add the sun-dried tomatoes, garlic and rosemary. Sautee over low heat for a minute or two, taking care not to let the garlic burn. Add the tomatoes and beans and cook for a further 2 minutes or until heated through. Season with salt and pepper.

To serve, place the bread slices under a hot grill for 30 seconds to 1 minute on each side (until slightly browned and toasted). Top each slice with a little bit of the bean mixture, drizzle with olive oil and garnish with a few fresh basil leaves.

This is a very warming winter soup. Its very substantial and will keep you going through those cold winter months!

1 small butternut squash, peeled and cubed
1 large parsnip, peeled and cubed
2 carrots, roughly chopped
2 leeks, roughly chopped
1 red onion, quartered
3 bay leaves
4 thyme sprigs
3 rosemary sprigs
cup olive oil
5 cups vegetable stock
Salt and black pepper to taste
Sour cream or low-fat plain yogurt to serve

Preheat the oven to 350F. place the olive oil in a non-stick baking tray and add all the vegetables (including bay leaf, thyme and rosemary). Toss well until vegetables are coated in oil. Spread the vegetables out in a single layer and roast in the hot oven for approximately 50 to 60 minutes, or until tender. Turn vegetables occasionally during roasting.

Remove from oven and discard herbs. Place the remaining vegetables in a large saucepan and pour the stock over the vegetables. Bring to a boil, then reduce heat and simmer for approximately 10 minutes. Remove soup from heat and let cool down slightly. Transfer to food processor and blend on high until smooth and creamy.

Return the soup to the pan and heat through. Season with salt and pepper and serve garnished with a swirl of sour cream or plain yogurt.