Healthy Meals

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Breakfast

Porridge
Make yourself a bowl of delicious, creamy porridge oats.
Oats are high in fibre and contain vitamin E and
some B vitamins, also iron, calcium and
other minerals. Using milk in porridge will add
more calcium.

Scrambled Egg

3 eggs
1 teaspoon butter
3 teaspoons milk
1/2 cup cooked ham
1 small onion
1 pinch pepper
1 pinch salt
Cut ham, pepper, and onion into small cubes.
Whisk all ingredients -

E V E R Y T H I N G !!!!!
Put it in a pan, scramble. Enjoy!

Wowzio

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Breakfast

Healthier Lifestyle - Breakfast

Wholemeal bread toasted, topped with poached egg, spinach and mushrooms.

Mid Morning Snack

Orange/Apple Pot of yogurt

Lunch

Greek Salad with vinaigrette and a little feta cheese accompanied with black or green olives.

Dinner

Salmon cooked in a little lemon juice with basil and accompaniment - spinach/sweetcorn etc.

In this 10-minute film, TV presenter Lorraine Kelly and dietitian Nigel Denby offer practical tips and advice on how to eat well and be well. The advice is suitable for most people. But if you want information for children or older people, or if you are pregnant, breastfeeding or trying for a baby, visit:

eatwell.gov.uk/agesandstages.

Garlic roasted potatoes

Great as an accompaniment to roasts,

grilled meat or chicken.

Ingredients

half a small swede
1 parsnip
2 carrots
4 shallots
half a garlic bulb (about five cloves)
2 tsp olive oil
To cook

Preheat oven to 180°C/ 160°C fan / gas mark 4.
Peel the vegetables and chop into 2cm chunks.
In a bowl, add the olive oil to the vegetables and stir to coat.
Place vegetables on a baking tray with the halved garlic bulb and cook until tender (about 20 minutes).
To serve, pull each clove out of the bulb. Split the skin, then squeeze out the soft garlic onto the vegetables.

Nutrition - Healthy Eating

Fruit and vegetables

Fruit and vegetables are low in energy and packed with vitamins, minerals, protective plant compounds and fibre, so they're a great source of nutrients and vital for a healthy diet.

http://tinyurl.com/aexrn2

Try Different Cooking Methods

Try steaming or stir frying your vegetables to retain nutrients.

Get into the habit of grilling, poaching, steaming or baking foods.

Try steaming or stir frying your vegetables to retain nutrients.

Use oil sprays or olive oil to cook with.

Drain off any excess fat. Fat will rise to the top of dishes and can be removed.

Easy tuna pasta

Ingredients

250g fresh pasta or 150g dry pasta
1 can tuna in spring water or brine
400g can chopped tomatoes
pinch of dried mixed herbs
6 tbsp frozen peas
2 tsp crushed garlic or garlic puree
2 tsp capers or black olives
1 tbsp grated parmesan and salad leaves to serve
To cook
Time guidelines
Preparation: 5 minutes
Cooking time: 12 minutes (5 minutes if using fresh pasta)
Cook your favourite pasta shapes, drain and toss back into the pan.
Drain can of tuna.
Stir in tuna, tomatoes, mixed herbs, peas, garlic and capers or olives.
Reheat gently.
Serve with a light sprinkling of parmesan and a large mixed green salad.

The Goodness Of Fish

Pollack - from the same family as cod, this fish is usually overlooked. Its numbers are healthy, so use it as an alternative to its more popular sibling.

Mackerel - packed full of health-giving omega oils, mackerel is a great food fish. Its population is thriving, so it's a good fish to eat.

Grey mullet - although under-appreciated, grey mullet makes surprisingly good eating. It's also a good source of iodine, the lack of which is linked to academic underachievement.

Gurnard - fast becoming a restaurant favourite, gurnard is a meaty fish, that holds its shape well when cooked. Add it to fish soups and stews as an alternative to monkfish.

Coley - another member of the cod family, but one that has fallen from food favour. Its slightly grey flesh may put customers off, but once cooked, its flesh turns white and succulent. Use as a substitute for cod.

http://tinyurl.com/llaowv

The Goodness Of Garlic

This pungent smaller relative of the onion mounts a multi-pronged attack on your heart disease risk.

Firstly, garlic’s active ingredient, allicin, relaxes the blood vessels, reducing your blood pressure.

Garlic has also been clinically proven to help keep the arteries clear of cholesterol, as well as making the blood less ‘sticky’ and likely to form dangerous clots.