150g chuck steak or shin of beef, cut into chunks
150g new baby potatoes, quartered
1 small onion, peeled and chopped
1 large carrot, peeled and cut into chunks
300ml beef stock
2 tsp tomato puree
1 tsp of Worcestershire sauce
1/2 tsp paprika
2 tsp plain flour
1 bay leaf
1 Tbsp Olive Oil
1. Preheat the oven to 165C , 325F or Gas mark 3.
2. Heat a heavy based pan suitable for the oven (if you don't have one, you can transfer the ingredients to a casserole dish just before going into the oven), add the olive oil , chopped onion, carrot and potatoes.
3. Add the plain flour and stir until everything is evenly coated. Add the beef stock, tomato puree, paprika, Worcestershire sauce and bay leaf. Stir to combine then add the beef chunks. Bring to a simmer and then cover and put in the oven. (At this point you could transfer to a casserole dish with a lid or a slow cooker.)
4. Cook for 2 hours, or until the meat is tender.
5. Remove bay leaf and season with a little black pepper. Serve hot.
497 calories 24g fat 34.9g protein 45.9g carbs 12.7 g sugars serves 1
120 minutes cooking time 10 minutes prep
1 x 210g can chickpeas
1 x 210g can chopped tomatoes
60g swede, peeled and diced
1 small red onion, peeled and diced
1 garlic, chopped
1 carrot, peeled and diced
110ml vegetable stock
1 small red chilli, finely sliced
1 tsp freshly chopped basil
1 piece orange peel
fresh parsley, chopped
1/4 tsp ground cumin
Salt and black pepper to taste
1 Tbsp olive oil
1. Heat a non-stick pan and add the olive oil and the chopped onion and garlic, then gently sauté until soft over medium heat.
2. Add the diced carrot, swede and the drained chickpeas, then gradually pour in the vegetable stock.
3. Stir in the chilli, basil, cumin, followed by the tomatoes and the orange peel.
4. Simmer gently for 25 minutes, topping up with more water if required, until the vegetables are cooked and the sauce has thickened.
5. Just before serving, remove the orange peel and sprinkle with parsley.
Perfect served hot with boiled rice or steamed couscous.
Note: The nutritional information does not include the accompaniments.
Serves: 1 Cooking time 25 minutes Prep time 10 minutes
Calories 277 Fat 5g Protein 13.9g Carbs 43g Sugars 43g
Prep Time: 10 mins Cook Time: 35 mins Total Time: 45 minutes Yield: serves 4-6
Extra virgin olive oil
1 large yellow onion, chopped
2 celery ribs, chopped
Salt and pepper
4 large garlic cloves, minced
1/2 tsp dried thyme
Pinch red pepper flakes
3/4 cup dry white wine
1 28-oz can whole peeled plum tomatoes, juice separated and reserved
3 cups low-sodium vegetable broth
1/4 cup organic golden raisins
2 tbsp capers, rinsed
2 lb skinless sea bass fillet, about 1 1/2-inch thick, cut into large cubes
1/2 cup chopped fresh parsley leaves, stems removed
3 tbsp toasted pine nuts, optional
Prep Time: 10 mins Cook Time: 23 mins Total Time: 33 minutes Yield: 12 muffins
Category: Baked Good Method: Baked
Easy, one bowl, healthier pumpkin muffins made with whole wheat grains and naturally sweetened! These pumpkin muffins are as light, fluffy and delicious as their coffee shop counterparts. These are great for the whole family for school or work !!
*Oil options: I love coconut oil here. I used unrefined coconut oil and can hardly taste it in the final product. Olive oil might lend an herbal note to the muffins, if you’re into that (I tested with California Olive Ranch’s “Everyday” variety and couldn’t even taste it). Vegetable oil has a neutral flavor but the average vegetable/canola oil is highly processed, so I recommend using cold-pressed sunflower oil or grapeseed oil if possible.
**Flour alternatives: White whole wheat flour works great, if you can find it. Whole wheat pastry flour yields extra light and fluffy muffins that are delicate until cooled. All-purpose flour and gluten-free all-purpose flour blends work as well.
**Change it up: You could really go crazy with add-ins here. After stirring in the flour and oats, gently fold in up to 3/4 cup chocolate chips, chopped nuts like pecans or walnuts, and/or some chopped dried cranberries or crystallized ginger.
Serving suggestions: These muffins are great on their own, with a pat of butter, or spread with almond butter. They would also be fantastic with homemade pecan butter or coconut butter.
Make it egg free: Readers report that these muffins turn out well with flax eggs!
Make it vegan: Use maple syrup, flax eggs and non-dairy milk.
Make it dairy free: Simply use your non-dairy milk of choice.
Make it gluten free: Bob’s Red Mill gluten-free all-purpose blend works well instead of the whole wheat flour. Or, use 2 1/2 cups certified gluten-free oat flour instead.
Make it oat free: Simply omit the oats. No other changes necessary.
Make it lower in fat: I would argue that this bread contains a healthy amount of fat, but you can replace the oil with applesauce if you’re following a low-fat diet. Choosing olive oil instead of coconut oil will reduce the saturated fat content; total fat content will remain the same.
Update September 24, 2019: I removed white whole wheat flour as an option simply because I can’t find it in stores any more. I also upped the amount of spice from 1 1/2 teaspoons to 2 teaspoons.
Recipe Compliments : https://cookieandkate.com/healthy-maple-pumpkin-muffins/print/23668/
This nutritious recipe is a high-protein swap for other breads, and it will undoubtedly become one of your most-made recipes. Made with a mix of almond flour, whole seeds, and eggs, it is a high-protein swap but also offers plenty of omega-3s—which flax and chia seeds are particularly good sources of—and it's also gluten – free.
Note: If you do not have arrow root powder, you can substitute it with corn starch or corn flour
Recipe Compliments from The 7-Day Sugar Cleanse by Leisa Maloney Cockayne.
Sweet and Sour Sauce
Amount Per Serving: CALORIES: 198 Serves: 4
TOTALFAT:4g SATURATED FAT: 1g CHOLESTEROL: 143mgFIBER: 2gSUGAR: 17gPROTEIN: 17g
Recipe Compliments : https://reciperunner.com/sweet-and-sour-shrimp-stir-fry/
Serves 4 Prep Time: 15 mins Cook Time: 20 minutes
I N G R E D I E N T S:
4 eggs, beaten
250g thick Greek-style yoghurt
1 teaspoon vanilla extract
3 teaspoons cornflour
250g mixed berries (raspberries and blueberries - defrosted if frozen) Icing sugar, to dust
M E T H O D:
1. Preheat the oven to 170°C.
2. Place the eggs, honey, yoghurt, vanilla extract and cornflour in a bowl, then whisk together until smooth.
3. Place half the berries in the base of a 23cm baking dish and top with the yoghurt mixture.
4. Sprinkle the remaining berries over top, then bake in the oven for 20 minutes.
5. Dust with icing sugar before serving warm or hot.
Serve with one scoop of vanilla ice-cream. (optional)
Active: 30 mins Total: 2 hrs 45 mins Yield: 8
Barbara's TIP: This recipe can be prepared in 1/2 hour if you use tinned black beans which are already cooked !! I have found a brand called Bio Italia which uses cans which are BPA free. At Bio shops you may find the beans packaged in glass jars.
Make Ahead: The black bean–and–quinoa salad can be prepared and refrigerated overnight.
Ideal as a lunch meal which can be taken to work.
Recipe Compliments from : Chef Ken Oringer who believes that chefs need to make a point of eating healthy dishes when they can, so he includes protein-rich quinoa in his diet at least three times a week. Here he mixes the grain with black beans, onions and peppers to make a hearty and very satisfying side dish that's a fun variation on prosaic five-bean salad.
This is an excellent recipe for ladies who are in peri-menopause or going through menopause.
Tofu is high in calcium which is excellent for building strong bones and it also has high levels of isoflavones, which helps to reduce hot flashes and night sweats. In addition it also helps to lower LDL cholesterol making it heart healthy too !
Note: Tofu is best eaten once or twice a week at most.
For the filling:
Serves: 8 (about ⅔ cup per serving) / Prep time: 10 minutes / Total time: 20 minutes
1 ½ cups dry orecchiette pasta
3 tablespoons golden balsamic vinegar
2 tablespoons olive oil
1 teaspoon fresh minced basil
1 teaspoon sugar
1 clove garlic, peeled and minced
¼ teaspoon dried oregano
½ teaspoon salt
⅛ teaspoon black pepper
2 cups fresh baby spinach, roughly chopped
1 cup grape tomatoes
1 cup chopped cucumber
1 cup chopped red bell pepper
½ cup diced red onion
Cook pasta according to package directions, omitting salt if called for. Drain pasta and rinse under very cold water; set aside. In a small bowl, whisk together vinegar, oil, basil, sugar, garlic, oregano, salt and black pepper; set aside. In a large bowl, combine pasta, spinach, tomatoes, cucumber, red pepper and onion. Pour dressing over pasta mixture and gently stir to combine ingredients. Chill at least 2 hours before serving, allowing flavors to blend.
Notes: You can substitute the sugar with raw unprocessed honey or leave it out. The spinach can be swopped with rocket. Instead of orecchiette pasta you can swop it with any brown , whole wheat pasta.
111 calories (32% from fat), 4 grams fat (1 gram sat. fat, 0 grams trans fat), 19 grams carbohydrates, 3 grams protein, 136 mg sodium, 0 mg cholesterol, 23 mg calcium, 2 grams fiber. Food exchanges: 1 starch, 1 fat.
Recipe Compliments: Created and tested by Darlene Zimmerman, MS, RD for Heart Smart®, Henry Ford Health System
I love sharing my healthy recipes with you. Enjoy ! For More tips and recipes sign up at The Med Life Diet.