Good Nutrition Advice

For a healthy body and mind

Category: Recipes (Page 2 of 4)

Healthy Christmas Fruit Cake

Healthy Christmas Fruit Cake

By Sara Borg.

Ingredients for a Healthy Christmas Fruit Cake:

  • 100g Pitted dates
  • 100g Dried apricots
  • 50g dried figs
  • 30g raisins/sultanas
  • 1 cup of chopped walnuts
  • Juice and zest of one orange
  • 2 tsp vanilla extract/1 tsp vanilla powder
  • 100g spelt flour
  • 3 eggs
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • 1/2 tsp ground ginger
  • 2 tsp ground cinammon
  • 1/2 tsp baking soda
  • 3/4 cup of coconut oil, melted

Method:

  1. Preheat the oven to 180c and line a 18-20cm baking tin with parchment paper.
  2. Start by chopping the dried fruit and place these in a bowl together with the zest of one orange.
  3. Beat the eggs and add the vanilla, spices and orange juice. Then pour this mixture over the dried fruits and combine well.
  4. Add the melted coconut oil to the fruit mixture then add the spelt flour and baking soda and mix well.
  5. Pour the cake mix into the lined baking tin and flatten over the top making sure the mixture is evenly spread out.
  6. Bake in the oven for approx. 1 hour and 15 mins or until the top is golden brown and a skewer inserted into the centre comes out clean.
  7. Remove from the oven and cool. Then cut into squares or delicate slices. You should get approximately 30 pieces out of this recipe.
  8. Store in the fridge in an airtight container

 

Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

Cranberry Ginger Cookies

Ginger and Cranberry Cookies

By Sara Borg.

Makes around 45-50 medium sized cookies

Ingredients:

  • 2 cups rice flour
  • 1 cup oat four (oats grinded nto a flour-in food processor)
  • 6 cups rolled oats
  • 4 eggs
  • 3 tsp ground ginger
  • 2 tsp cinnamon
  • 1/4 tsp ground cardamon
  • 1/4 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • 2 tsp vanilla extract/ 1tsp vanilla bean powder
  • 180g coconut palm sugar
  • 2/3 cup + 1tbsp melted coconut oil
  • 1/3 cup of honey
  • 1 cup dried cranberries
  • 1/2 cup chopped walnuts
  • 1/2 cup chopped almonds
  • zest of an orange
  • 2 tsp of baking soda

Instructions for Ginger and Cranberry Cookies

Preheat the oven to 180 c.

In a large sized bowl add the rice flour, oat flour, oats, spices and bicarbonate of soda and mix well together. In a separate bowl beat the eggs then add the coconut sugar, honey, vanilla, orange zest and coconut oil and mix well. Add the dry ingredients to the egg mixture and mix until combined.

Then add the cranberries and nuts. If the mixture feels a bit dry and crumbly add around 2 tbsp of lukewarm water to moisten the mixture. If needed you can add a bit more water, a tablespoon at a time but do this slowly so as to not make it too wet. The mixture should be a bit sticky but if you do mess up, you can always add some more oats if it becomes too moist.

Line a baking tray with parchment paper and form into cookies, I like to do this with a tablespoon but you can also use your hands. Flatten them slightly and be careful not to place them too close to each other as they will expand slightly.

Bake for 10-15 mins, until light golden brown. Leave to cool on an oven rack and store in an air-tight container.


 

Sara Borg

About Sara

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

Cauliflower and Chicken Curry with Sweet Potato Noodles

Cauliflower and Chicken Curry with Sweet Potato Noodles

By Sara Borg
This is a yummy winter warmer served with sweet potato noodles for a healthier alternative to rice. Curries are one of my favourite dishes to cook and eat (of course)… It is also very easy to make and inexpensive too so don’t be taken aback by the word curry, once you’ve got your spices in hand the rest is simple. Sit back, get cosy and enjoy!
Cauliflower and Chicken Curry with Sweet Potato Noodles

(serves 4-5)

Ingredients:

  • 2 chicken breasts, diced 
  • 1/2 a cauliflower, cut into small florets
  • 6 chestnut mushrooms, cut into chunks
  • 2 tbsp, coconut oil
  • 400ml can coconut milk
  • 1/2 can coconut cream
  • 5 tomatoes, diced
  • 1 large onion, chopped
  • 2 cloves garlic, chopped finely
  • Salt & pepper and fresh coriander to garnish

Spices:

  • 1 bayleaf
  • 2 tsp garam masala
  • 1tsp cumin seeds
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 1 inch minced ginger 
  • 2 black cardamon pods
  • For the sweet potato noodles:
  • 3 medium sized sweet potatoes, spiralized 

Method:

  1. Heat a large deep pan with 2 tbsp of coconut oil.
  2. In another small non-stick pan heat and add the whole spices (cardamon, cumin seeds & bay leaf) and toast slightly to help release the fragrance and oils. Then grind in a pestle & mortar.
  3. Add these spices to the heated coconut oil together with the rest of your ground spices and minced ginger. Then add the onions and garlic and sauté until golden brown.
  4. Add the cauliflower, mushrooms and tomatoes and allow to simmer into a sauce.
  5. Next add the chopped chicken and leave to cook on a low heat.
  6. At this stage, bring a large pot of water to boil as if you were cooking pasta and then add your spiralized sweet potato noodles and cook until al dente.
  7. Once the chicken is nearly cooked, add the coconut milk and cream, stirring in well and leave to simmer until the chicken is done.
  8. Place a portion of sweet potato noodles into separate bowls, then add a generous amount of the curry and garnish with chopped fresh coriander.
  9. Serve immediately and enjoy!

 

About Sara

Sara Borg

I was born into a family of healthy eaters and from that my passion for healthy eating and all things good for you grew. I am very conscious about giving my body all the goodness that it deserves, especially in today’s fast-paced lifestyle where pre-packed ready meals and sugar loaded snacks are so easily available.

Read more about me here…

 

 

 

Pan-Seared Duck with Pomegranate Sauce

Pan-Seared Duck with Pomegranate Sauce

Duck breasts may seem too fancy for the average weeknight, but they cook beautifully. With its luscious ruby-coloured sauce, this is definitely one that will impress your guests at Christmas!

Pan-Seared Duck with Pomegranate Sauce

Ingredients:

2 Duck breasts
1 pomegranate, de-seeded
1 cup chicken broth
1/2 pomegranate syrup
2 TBS soy sauce
1 TBS rice wine
2 tsp arrowroot powder
1 clove garlic, minced

1. Score skin of the duck breasts. Transfer to a dish (skin-side down).

2. Mix soy sauce, rice wine, and minced garlic. Pour all over the duck breasts. Flip duck breasts, and let them marinade in the fridge for at least 2 hours.

3. In a sauce pan, heat chicken broth and pomegranate syrup. Bring mixture to a boil. Add in arrowroot powder, and lower the heat. Keep stirring until arrowroot powder has dissolved. Stir in pomegranate seeds. Set aside.

4. On a cold frying pan, place duck breasts skin-side down. Let them cook for 15 minutes. Flip. Continue cooking for about 2 – 5 minutes, or until preferred doneness.

5. Slice the duck beasts, and serve with pomegranate sauce.

Healthy Flapjacks

Healthy Flapjacks

These healthy flapjacks use oats, dates and coconut oil. This is a quick and easy recipe with ingredients that you will probably have at home right now! So, definitely a must try

Healthy Flapjacks

INGREDIENTS:

– 250g oats
– 2 very ripe bananas
– 2 tbsp peanut butter
– 2 tbsp coconut oil
– 2 tbsp coconut sugar
– 4 chopped dried dates (optional – could use chocolate chips instead…or both)!
– 2 tbsp protein powder (I used Purple Balance vanilla protein powder but you can omit completely if you don’t have any)

1. Melt the peanut butter and oil in a saucepan over a low heat.

2. Mash the bananas thoroughly before adding in the peanut butter + oil mixture.

3. Combine all dry ingredients (oats, protein powder and coconut sugar – I forgot to add it at this stage which is why i had to mix it in at the end)!

4. Add in the banana mixture and mix thoroughly before stirring in the chopped dates and the vegan chocolate chips if you’re adding them 😉

5. Spread into a lined baking tray and bake in a preheated oven at 180 C | 350 F for 20-25 minutes until golden and crispy.

6. To top, melt 1 tbsp of peanut butter – drizzle half over the flapjacks, stir in 1/4 tsp cacao powder and drizzle over the rest! Leave to cool, cut into squares and enjoy your healthy flapjacks!

Vegan Sweet Potato Brownies

These healthy vegan sweet potato brownies make the perfect substitute for the refined high sugar brownies you usually eat. What’s not to like? A chocolate brownie that’s good for you! So, let’s take a break from pumpkin. These brownies are baked with a burst of rich flavors and perfect for the chilly Autumn weather. Paired, of course, with your favorite tea or coffee.

INGREDIENTS

1 large sweet potato, peeled and cubed
150 g dark chocolate, chopped
25g coconut oil, melted
100 ml maple syrup
2 tbs ground flax seed + 6 tbs water
100 g almond flour
1/4 cup (30 g) cacao powder
2 tbs (21 g) espresso powder
½ tsp baking powder
½ tsp salt
½ tsp cinnamon
Chopped nuts (optional)
Sliced figs (optional)

1. Boil the sweet potato cubes for around 10 minutes, until soft. Drain and mash until smooth, then set aside to cool.

2. Preheat the oven to 325ºF (160ºC)

3. Mix the flax seed and water. Let it set for about 15 minutes.

4. Melt chopped chocolate in a glass bowl over a pot of simmering water. Take off the heat then stir the melted coconut oil and maple syrup into the chocolate.

5. Stir the chocolate mixture into the sweet potato, add the flax mixture, then fold in the almond flour, baking powder, cacao powder, salt and cinnamon.

6. Pour mixture into a square pan. Sprinkle chopped nuts and sliced figs, and bake for 30-35 minutes, until the brownie is crusted on the outside. Allow to cool, then cut into squares.

Vegan Cherry Banana Raw Cheesecake

Vegan Cherry Banana Raw Cheesecake

This vegan cherry banana raw cheesecake is healthy and delicious. What are you waiting for?!

INGREDIENTS

Base:
½ cup almonds
½ cup buckwheat groats
½ cup dried dates

Layers:
1 cup cashews (soaked over night)
½ cup frozen sour cherries (pitted)
1 frozen banana

Optional:
Sweetener
Fruits to garnish

1. Add all ingredients for the base to a blender/food processor and process until well combined and a sticky dough begins to form.

2. Line the base of a 7″ spring form pan with cling wrap/parchment paper spread the dough. Place it in the freezer for a couple of hours or over night.

3. Drain the cashews and put half of the cashews and banana into the blender/food processor and process until smooth and creamy. Spread out the banana mixture on top of the base layer. Place in the freezer to keep it cold.

4. Meanwhile add the other half of the cashews and add the cherries to the blender. Process until smooth and spread the mixture on top of the banana layer.

5. Top with frozen fruit and place back into the freezer for a couple of hours to set.

6. Before serving, take it out and let thaw for about 20 minutes.

Poached Salmon with Yogurt and dill

Poached Salmon and Watercress Salad with Dill-Yogurt Dressing

Ingredients
(Serves 4)

1 celery stalk, cut into 2-inch pieces
1 bunch scallions (greens sliced into 1/2-inch pieces, whites left whole)
1 lemon, halved: cut half into slices, zest and juice remaining half (1/2 teaspoon zest, 1 tablespoon juice),
1 teaspoon kosher salt,
3/4 teaspoon freshly ground black pepper,
4 (6-ounce) salmon fillets, skinned (about 2 inches thick)
1/2 cup plain low-fat yogurt
2 tablespoons chopped fresh dill plus 1/2 cup fronds, divided 1/2 teaspoon grated fresh horseradish
1 tablespoon extra-virgin olive oil
2 bunches watercress, thick stems removed (about 8 cups)
1 cup sugar snap peas, thinly sliced crosswise (3 ounces)
1 small bunch radishes, sliced (1 1/2 cups)

Preparation
1. Fill a high-sided skillet or large pot with 6 cups water; add celery, scallion whites, and lemon slices to pot. Add 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a boil over high heat; cover, reduce heat, and simmer. Cook until fragrant (8-10 minutes). Add salmon (water should just cover fillets) to pot; cover and gently simmer until fish is opaque (5-8 minutes). With tongs or a fish spatula, remove salmon from broth; set aside on a cutting board to cool.

2. While fish is poaching, make the dressing: In a medium bowl, combine yogurt, chopped dill, horseradish, lemon zest, lemon juice, oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper, whisking well. Arrange watercress, snap peas, radishes, and dill fronds on 4 plates; top with salmon, and sprinkle with scallion greens. Drizzle with dressing; serve.


Prep Time: 15 minutes
Cook Time: 15 minutes
Yield: Makes 4 servings (serving size: 2 cups salad, 6 ounces salmon, and 2 tablespoons dressing)


Nutritional Information
Calories per serving:    357
Fat per serving:    16g
Saturated fat per serving:    3g
Monounsaturated fat serving:    7g
Polyunsaturated fat per serving:    5g
Protein per serving:    43g
Carbohydrates per serving:  9g
Fiber per serving:    3g
Cholesterol per serving:    109mg
Iron per serving:    3mg
Sodium per serving:    432mg
Calcium per serving:    206mg

prawn salad with radish and mint

Prawn Salad with Radish, Watercress, Mint and Feta

This is a great summer salad that is quick and easy, low calorie, low carb and super healthy.

Prawns are high in protein and very low in fat. Plus, fennel freshens your breath, soothes coughs, and can even slim and trim your waistline. Detox never tasted so delicious!

Prawn Salad with Radish, Watercress, Mint and Feta

Serves 4

Ingredients
  • 3/4 pound prawns, peeled and de-veined (about 20)
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon fennel seeds
  • 3 tablespoons fresh lemon juice, divided
  • 1 small bunch watercress, tough stems discarded
  • 1 small fennel bulb, halved, cored, and thinly sliced (about 2 cups)
  • 5 thinly sliced radishes
  • 1/4 cup fresh mint leaves
  • 2 ounces feta cheese, crumbled (about 1/4 cup)

1. Season prawns with salt and pepper. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat; add prawns and fennel seeds to pan. Cook until prawns are opaque, turning often (about 3 minutes). Remove pan from heat; toss  with 1 tablespoon lemon juice.

2. In a large bowl, combine watercress, fennel, radishes, remaining olive oil, and remaining lemon juice, tossing well.

3. Divide salad among 4 plates; top each evenly with shrimp, mint, and cheese.

Nutritional Information
Calories per serving: 188
Fat per serving: 11g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 6g
Polyunsaturated fat per serving: 1g
Protein per serving: 17g
Carbohydrates per serving: 7g
Fiber per serving: 2g
Cholesterol per serving: 139mg
Iron per serving: 3mg
Sodium per serving: 416mg
Calcium per serving: 166mg
spaghetti squash with egg

Spaghetti­ Squash­ with ­Spinach and­ ­Egg

This recipe is a extract from What to Eat — A 14-day guide to healthy eating — 14 days of breakfasts, lunches, dinners and snacks to get you on the road to a healthy lifestyle.

 Spaghetti­ Squash­ with ­Spinach and­ ­Egg

Serves 1

INGREDIENTS
2 teaspoons olive oil
1 medium shallot, halved and thinly sliced
3 cloves garlic, thinly sliced
1 5-ounce bag baby spinach
1 ounce Parmesan, finely grated
about 1 1⁄2 cups roasted spaghetti squash
1 large egg
1 tablespoon parsley leaves
1⁄2 tablespoon sliced chives

PREPARATION
Heat 1 teaspoon olive oil in a large skillet over medium heat. Add the sliced shallot and cook, stirring often, until the shallot is soft — about 2 minutes.

Add the sliced garlic and cook, stirring constantly, until the garlic is fragrant — about 30 seconds.

Add the baby spinach and cook, stirring, until the spinach is soft and wilted — about 1 minute.

Add the Parmesan and the roasted spaghetti squash and cook, stirring often, to melt most of the cheese and heat the squash all the way through.

When the mixture is hot, turn the heat off and let it sit in the skillet while you fry the egg.

Heat the remaining teaspoon of olive oil in a non- stick skillet over medium-low heat. Crack the egg into the skillet, season with kosher salt and freshly ground pepper and cook until the white is set but the yolk is still runny, 2-3 minutes.

Transfer the spaghetti squash to a plate or bowl, then top with the fried egg and herbs.

Nutritional Information:
403 calories, 22 g fat (7.7 g saturated fat), 31 g carbohydrate (8.1 g dietary fiber, 8.4 g sugars), 22.8 g protein, 205 mg cholesterol, 694 mg sodium

Page 2 of 4

Powered by WordPress & Theme by Anders Norén

%d bloggers like this: