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Good food healthy

Vegetable tagine with apricot quinoa

Ingredients:

  • 1 tsp coconut oil or olive oil
  • 1 red onion, chopped
  • 2 garlic cloves, crushed
  • ½ butternut squash (500g), chopped into large chunks
  • 2 red peppers, chopped
  • 400g can chickpeas, drained
  • 400g can chopped tomatoes
  • 500ml vegan vegetable stock (such as Marigold Vegan Bouillon Powder)
  • 1 tsp ground cinnamon
  • 1 tsp ground cumin
  • 2 tsp turmeric
  • 2 tsp paprika
  • small bunch coriander, chopped
  • small bunch mint, chopped, plus extra to serve
  • pomegranate seeds, to serve (optional)
  • 280g quinoa
  • 80g dried apricots, chopped
  • 20g flaked almonds, toasted
  • 4 tbsp tahini
  • 2 tsp preserved lemon, finely chopped, plus 2 tsp liquid from the jar
  • 6 tbsp almond milk

 Method:

  1. Heat the oil in a large frying pan and fry the onion over a medium heat for 3 mins. Add the garlic and butternut squash, and cook for a further 7 mins.
  2. Add the remaining vegetables and continue to fry for 3 mins before adding the chickpea
  3. s, tomatoes and stock, along with the spices and seasoning. Simmer for 30 mins, uncovered. Meanwhile, put 750ml water in a small saucepan, bring to a simmer, then add the quinoa and cook for 20 mins. When cooked, stir in the apricots and almonds, plus a pinch of salt.
  4. To make the tahini dressing, whisk together all the ingredients in a small bowl. Season with a pinch of salt.
  5. Serve the quinoa with the tagine, and drizzle the tahini dressing over the top. Scatter over some chopped coriander and mint and the pomegranate seeds, if using, to finish.

Tandoori trout

Ingredients:

  • 4 thick trout fillets
  • 1 tbsp tandoori curry paste
  • 500g new potatoes, larger ones halved
  • 2 tbsp vegetable oil
  • 1 garlic clove, chopped
  • 1 tsp ground cumin
  • 1 tsp garam masala (or ground coriander)
  • ½ tsp ground turmeric
  • 320g frozen peas
  • yogurt, coriander leaves and mango chutney, to serve

 Method:

  1. Coat the trout in the curry paste. Put the potatoes in a large pan of cold salted water, bring to the boil and cook for 14-20 mins until tender but still retaining their shape. Drain and leave to steam-dry.
  2. Heat the grill. Put the trout fillets on a baking tray lined with foil and cook until tender, about 5-8 mins.
  3. Meanwhile, heat the oil in a large frying pan and add the garlic and spices. Cook for a few mins until fragrant, then tip in the potatoes. Fry for 4 mins until crisp at the edges, then throw in the frozen peas. Cook for 2-3 mins more until warmed through. Season well and serve with the trout, coriander sprinkled over, and yogurt and chutney on the side.

Pomegranate chicken with almond couscous:

Ingredients:

  • 1 tbsp vegetable oil
  • 200g couscous
  • 1 chicken stock cube
  • 1 large red onion, halved and thinly sliced
  • 600g chicken mini fillets
  • 4 tbsp tagine spice paste (available from Tesco or Marks & Spencer), or 2 tbsp harissa
  • 190ml bottle pomegranate juice (not sweetened; we used Pom Wonderful)
  • 100g pack pomegranate seeds
  • 100g pack toasted flaked almonds
  • small pack mint, chopped

 Method:

  1. Boil the kettle and heat the oil in a large frying pan. Put the couscous in a bowl with some seasoning and crumble in half the stock cube. Add the onion to the pan and fry for a few mins to soften. Pour boiling water over the couscous to just cover, then cover the bowl with a tea towel and set aside.
  2. Push the onion to one side of the pan, add the chicken fillets and brown on all sides. Stir in the tagine paste or harissa and the pomegranate juice, then crumble in the rest of the stock cube and season well. Simmer, uncovered, for 10 mins until the sauce has thickened and the chicken is cooked through. Stir through the pomegranate seeds, saving a few to scatter over before serving.
  3. After 5 mins, fluff up the couscous with a fork and stir through the almonds and mint. Serve the chicken on the couscous with the sauce spooned over.

Moroccan chicken stew

Ingredients:

  • large handful flaked almonds
  • 1 tbsp ghee
  • 2 red onions, finely sliced
  • 4 garlic cloves, finely chopped
  • thumb-sized piece ginger (about 40g), unpeeled if organic, finely grated
  • 1 tsp ground cumin
  • 1 tsp ground cinnamon
  • ½ smoked sweet paprika
  • 4 chicken thighs, skin on
  • 2 red peppers, sliced into thin strips
  • 1 large lemon, cut into 6 thick slices
  • handful green olives, stoned
  • 250ml gluten-free chicken stock or bone broth
  • 4 pitted dates or dried apricots, chopped
  • a small pinch of chilli powder or 1 fresh, red chilli, chopped (optional)
  • 150g green beans, halved
  • handful fresh coriander, chopped
  • handful fresh parsley, chopped

 Method:

  1. In a large, dry pan, gently toast the almonds for 2 mins until golden – don’t take your eyes off them, as they burn easily – then set aside.
  2. In the same pan, heat the ghee and gently cook the onions for 8 mins until softened. Add the garlic, ginger and spices, and fry for 1 min more.
  3. Add the chicken thighs, skin-side down, and cook until the skin is golden and crisp, then turn and cook to lightly golden on the flesh side.
  4. Add the red peppers, lemon slices, olives, stock or bone broth and dates or apricots (and chilli, if using). Simmer with the lid on for about 40 mins until the chicken is cooked through.
  5. If you find the sauce is too watery, take off the lid and leave it to reduce a little. If the sauce is too thick, add a few more tbsps of water.
  6. Add the green beans for the final 4 mins of cooking time. Season to taste and top with the coriander, parsley and the toasted almonds to serve.

Summer vegetable curry

Ingredients:

  • 1-2 tbsp red Thai curry paste (depending on taste)
  • 500ml low-sodium vegetable stock
  • 2 onions, chopped
  • 1 aubergine, diced
  • 75g red lentils
  • 200ml can reduced-fat coconut milk
  • 2 red or yellow peppers, deseeded and cut into wedges
  • 140g frozen peas
  • 100g bag baby spinach, roughly chopped
  • brown basmati rice and mango chutney, to serve

 Method:

  1. Heat the curry paste in a large non-stick saucepan with a splash of the stock. Add the onions and fry for 6 mins until starting to soften. Stir in the aubergine and cook for a further 7 mins – add a little more stock if starting to stick.
  2. Add the lentils, coconut milk and the rest of the stock, and simmer for 15 mins or until the lentils are tender. Add the peppers and cook for 4-10 mins more. Stir through the peas and spinach and cook until spinach has just wilted. Serve the curry with rice and mango chutney.

sardine pasta crunchy parsley crumbs

Ingredients:

  • 1 tbsp olive oil
  • 50g dried breadcrumbs
  • 3 garlic cloves, finely chopped
  • 1 rosemary sprig, leaves finely chopped
  • 2 x 120g cans sardines, drained
  • 500g passata
  • 50g sliced black olives, drained
  • 350g linguine or fusilli
  • small pack parsley, leaves chopped
  • 25g Parmesan, finely grated

 Method:

  1. Heat 1 tsp olive oil in a non-stick frying pan over a low-medium heat. Add the breadcrumbs and cook, stirring, until they start to turn golden. Add another 1 tsp oil and the garlic. Cook, stirring, for a moment, then tip onto a plate and set aside to cool.
  2. Put a large pan of salted water on to boil. Return the frying pan to a medium heat. Add the remaining 1 tsp olive oil with the rosemary and the sardines. Cook for 2-4 mins, gently breaking up the sardines with a wooden spoon. Pour in the passata, add the olives and leave to simmer gently for about 10 mins.
  3. Meanwhile, add the pasta to the boiling water and cook following pack instructions. Stir the parsley and half the Parmesan into the breadcrumbs. Drain the pasta, reserving a little of the cooking water. Add a splash of the water to the tomato sauce until it is thin enough to coat the pasta, then stir in the remaining Parmesan. Toss the pasta in the sauce and serve in bowls, each topped with a handful of the crunchy breadcrumbs.

Good foods 

Is eggs a good source of protein, but it is important to store and handle it and set it up

Good foods

 correctly.

The house is a good option as part of a healthy, balanced diet. As well as being a source of protein, it contains vitamins and minerals. And can be part of a healthy meal and quick and easy to prepare.

 

 

Good foods

Eggs and your diet

Eggs are a good source for:

• Protein

• Vitamin (D)

• Vitamin (A)

• Vitamin (B 2)

• Iodine

Eggs and cholesterol

Eggs contain cholesterol, and high levels of cholesterol in the blood increases the risk of heart disease.

However, the amount of saturated fat we eat affects more on the amount of cholesterol in the blood from eating eggs.

Good foods

The safety of the house

Can lead eating raw eggs and eggs with the yolk liquid or any type of food, uncooked or cooked incompletely and contains raw eggs to food poisoning, and especially those who fall into the category of 'at risk'. And include these groups:

    •  Infants and young children
    • The elderly
    •  Pregnant women
  •  People who suffer from the disease

When you use ordinary eggs, and unpasteurized, you have to keep in mind the importance of the following:

 Store eggs properly

• To avoid the spread of bacteria from eggs to other foods, utensils or work surfaces in the kitchen.

• Cooking eggs properly - ensuring the yolk and the egg white has become solid and kills any type of bacteria

People who do not fall into the vulnerable groups and eat hard-boiled eggs partially or foods that contain eggs

eggs completely is the safest option if you are concerned about food poisoning." data-type="trSpan" data-selected="true">Cooked in part should not be facing any health problems, but cook the eggs completely is the safest option if you are concerned about food poisoning.

health list

Recipe for lawn mower in a healthy way:

Ingredients to prepare the dish lawn mower:

Ingredients
2 kg zucchini

1-kilo beef ground
2 cups white rice
2 tbsp tomato paste4 The love of a medium tomato
3 cubes chicken broth
3 tbsp olive oil
20 sheet Mint
1/2 teaspoon black pepper
1/2 teaspoon Bharat problem
1 teaspoon salt

The observations of the specialist nutrition

  • Don't stimulate my vegetables too much to leave my crust thicker and rich in dietary fiber.
  • Choose a red meat-free tonight (fat) because these contain a high concentration of saturated fats that cause narrowing of the arteries.
  • Replace white rice, all rich in dietary fiber which protects from constipation and feeling of satiety.
  • When you add oil to the filling, be it by one teaspoon of oil for every one cup of the barrel, because oil contains a large number of calories.
  • Cook the pulp of the vegetables drilled on low heat and eat it with a lawnmower.
  • A lot of spices because they bear many health benefits.

Nutritional values per portion

Calories   622

Protein   39 grams

Fat total  28 grams

A carbohydrate              51 grams

Dietary fiber                  4 grams

 

 

Good foods

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