12Feb
Healthy recipe Malta Dietitian Nutrition
Rowinda DimechDiets, Health, Recipes

Chocolate Brownies

This healthy recipe of chocolate brownies is delicious despite its low fat content. It is high in anti-oxidants such as cacao and flavonoids. As a result, these chocolate brownies will help to maintain a healthy immune system to fight off diseases. Therefore, I invite you to check out this healthy recipe and try it for your loved ones.

Ingredients
  • 100 g dark chocolate, broken into pieces
  • 25 g low-fat margarine spread
  • 250 g cooked beetroot (in water)
  • 1 teaspoon instant coffee granules dissolved in 1 teaspoon water
  • 2 eggs beaten
  • Half teaspoon vanilla extract
  • 2 tablespoons maple syrup
  • 100 g ground almonds
  • 50 g plain flour
  • 50 g cocoa powder
  • 10 tablespoons granulated artificial sweetener
  • Half teaspoon baking powder
Method
  1. Heat the oven to 180°C/gas 4. Grease a 20 x 20cm baking tin and line with greaseproof paper.
  2. Melt the chocolate and low-fat spread in a bowl, set over a pan of simmering water or in the microwave, stirring often. Leave to cool a little.
  3. Pat away any excess liquid from the beetroot with kitchen paper. Place in a liquidizer with the dissolved coffee, eggs, vanilla extract and maple syrup. Blend until puréed.
  4. Add the ground almonds, flour, cocoa powder, sweetener and baking powder and blend until well combined.
  5. Spoon the mixture into the prepared tin and smooth over the top with a spoon. Bake in the oven for 15-20 minutes or until the top is firm and a skewer inserted into the middle of the brownie comes out with sticky crumbs attached, but isn’t liquid.
  6. Leave to cool for 15 minutes, cut into squares or rectangles and serve.

Nutritional Information

  Per 100 g
Energy (Kcal) 273
Protein (g) 8
Carbohydrates (g) 22.5
of which sugars (g) 15
Fats (g) 16.6
Of which saturates (g) 6.4
Fibre (g) 2.6
Salt (g) 0.5
19Jan
Healthy Food on a low budget 1920x1307
seederAdult, Diets, Health

Healthy food on a low budget

Eating healthy food does not mean that one has to spend more money.

 

  1. Produce your own food

Growing your own fruit and vegetables is much cheaper than buying from the market. You can grow your crops in your garden. If you do not have a garden, crops can still grow in small pots which can also be used as kitchen decorations.

 

  1. Meal planning

Plan weekly meals and make a shopping list of the ingredients you need. Make sure you check what you already have in the fridge and cupboards. Make sure to write your plan down because if you go shopping without a menu it is probable that you will end up making lots of impulse purchases.

 

  1. Shop on a full stomach

If you go shopping on an empty stomach you are likely to buy more food and snacks that are high in sugars and fats.

 

  1. Buy frozen foods

Frozen fruit and vegetables are equally nutritious to fresh fruit and vegetables. Frozen foods are frozen at the peak of their freshness to preserve their nutrients.

Avoid fruit and vegetables with added salt, sugars and fats.

 

  1. Shop deals and offers

Offers and deals such as ‘buy one, get one free’ can be a great value. Still buy items you need. Food like pasta and frozen fruit and vegetables are items that you can store and use later.

Be careful to check the expiry date of the items on these offers. Make sure you will use the item before it expires.

 

  1. Prepare meals yourself

Eating from freshly prepared foods at home usually cost cheaper than buying take-aways or eating out. By preparing and cooking your own meals you can control the type and quality of the ingredients that go in your dish therefore it can be healthier.

 

  1. Food waste

Any food leftovers can be frozen and used another day. Take-away any food leftovers when dining at restaurants. In Malta 22% of food ends up being wasted therefore each family can save 22% of the budget spend on food.

 

  1. Expiry date

Make sure you know when the food is not safe to consume. Foods with ‘use by’ date must be consumed until the written date. Foods with ‘best before’ date can be consumed after the written date.

 

  1. Children eat the same

Toddlers and children should eat the same food and meals prepared at home. Simply blend or chop their portion as suitable for their age. Prepare some extra portions and freeze for the child for another day. Make sure not to add any salt and be careful with spicy food.

 

20Dec
Healty recipe nutrition in Malta 558x391
seederDiets, Recipes

Salmon Fishcakes with parsley and chive dressing

In this paragraph, I am going to discuss why you should try this healthy recipe. This healthy recipe contains fresh salmon full of omega 3, herbs and spices rich in anti-oxidants, and fresh breadcrumbs. This will offer you nutritious home-made salmon fishcakes.

Furthermore, to top it up with more nutrients and anti-oxidants try also the healthy recipe of the parsley and chive dressing. As a result, this will also give you that extra great taste.

With all the recipes out there in cookbooks, magazines, and on the internet, do you ever wonder, “What should I cook for dinner tonight?” I enjoy these 2 delicious recipe and therefore I invite you to try this healthy recipe, low calorie recipe that your entire family will love.

Salmon Fishcakes

Ingredients (Serves 2)

  • 350g potatoes, peeled and chopped
  • 300g fresh salmon, poached and flaked, or tinned if you prefer
  • 1 small onion, sliced
  • 2 anchovy fillets, chopped
  • handful fresh herbs, (e.g. parsley and dill), chopped
  • 1 tbsp light mayonnaise
  • black pepper, freshly ground
  • flour, for dusting
  • 1 egg, beaten
  • 2 slices bread, in breadcrumbs
  • a little oil for cooking
  • lemon wedges, to serve
Parsley and Chive Dressing

Ingredients (Serves 2)

  • 1 teaspoon wholegrain mustard
  • 1 tablespoon white wine vinegar
  • 2 tablespoons low fat plain yogurt
  • 1 tablespoon of finely chopped fresh parsley
  • 1 tablespoon freshly chopped chives
  • Pinch pepper

 

 

Method

  1. Boil the potatoes 10-15 minutes until tender, then mash.
  2. Roughly mash together the salmon, potato, onion, anchovies, herbs and mayonnaise and season well
  3. Form into 4 patties and chill for about 30 minutes.
  4. Dust each fishcake in flour, then dip in the egg and coat in breadcrumbs.
  5. Place the fishcakes on an oiled baking sheet and drizzle with a little oil.
  6. Cook under a medium grill for 2–3 minutes on each side. Serve with lemon wedges.

Method

  • Mix all ingredients together

 

Nutritional Information

  Per 100g
Energy (Kcal) 176
Protein (g) 10.7
Carbohydrates (g) 16.5
of which sugars (g) 0.9
Fats (g) 9.1
of which saturates (g) 1.5
Fibre (g) 1.5
Salt (g) 0.2

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