Category: Recipes

Avocado is a fruit, many refer to it as a large berry fruit with a single seed. Although it is a fruit it has a different composition as it is high in fats rather than in carbohydrates. It is also a rich source of vitamin B and K. It is also rich in antioxidants known as phytosterols and carotenoids. Avocado can be eaten raw or cooked with meals.

Due to its high nutritional content it is ideal to be taken as a snack during the day. As a result of this, I choose to share this avocado dip recipe which can be taken as a snack with some crackers. In addition, this recipe can also be use as a sauce with meals as an alternative of other types of sauces/ dips for example mayonnaise.

Ingredients:

• 1 avocado, mashed
• 150g plain Greek yogurt
• 1 small lemon squeezed
• ¼ teaspoon garlic powder
• Pinch of salt

Method:

• Mix all the ingredients together and blend until smooth

This avocado dip recipe takes only 5 minutes to prepare it and serve. I encourage you to check out our recipe blog for easy, healthy and delicious recipes. Please, feel free to write any comments below. I will be happy to answer all your comments and queries.

This recipe of tofu burgers is high in various vitamins, minerals and anti-oxidants. Tofu is a low calorie, high protein dairy alternative. It is produced by a coagulating soya milk to form curds, a process similar to how dairy cheese is produced. It has a spongy texture so the herbs and spices are absorbed well to give a palate taste. In fact, these easy and healthy tofu burgers get plenty of flavour from the onions, garlic and different herbs such as mint and basil. In addition, this recipe also offers a spicy taste by using some chili sauce. This recipe is suitable for normal, vegetarian and vegan diets. In addition, it is also suitable for children who suffer from lactose intolerance or fussy eating. 

Ingredients:

• 1 block tofu
• 2 tablespoons tomato paste
• 1 – 2 tablespoons chili sauce
• 2 tablespoons fresh mint
• 2 tablespoons fresh basil
• 2 tablespoons parsley
• 1 tablespoon garlic
• 2 tablespoons onions
• 5 tablespoons flour
• Pinch of salt

Burger toppings:

• Buns
• Carrots
• Cucumber
• Lettuce
• Chili sauce
• 1 tablespoon olive oil

Method:

• Put a heavy pan on the tofu to press out the water content for about 20 minutes.
• In a bowl, mash the tofu using a fork until it becomes crumbly.
• Add all the other burger ingredients in the bowl and mix.
• Separate the mixture into 4 round burgers, using your hands.
• Preheat the oven at 180 degrees Celsius.
• Put 1 tablespoon of olive oil in a pan and fry the burgers to get a nice, brown colour on the outside.
• Transfer the burgers into the oven and bake for 20 minutes.
• Serve on a toasted bun with chili sauce, lettuce, carrots and cucumbers.

I enjoy this delicious recipe and therefore I invite you to try this healthy recipe, low calorie recipe that your entire family would love. I would love to hear from you what you think about this recipe. Leave your comments below 🙂

Do you need some healthy snack ideas?

Do you need practical home-made food which is not time consuming?

This healthy green tahini dip recipe is a perfect combination to obtain your daily intake of Omega-3 fatty acids and Vitamin B. Unfortunately, Omega 3 is not abundant in our daily diets despite it’s beneficial nutritional impact on our health. It is also high in fibre for a healthy digestive system and anti-oxidants known as lignans for prevention of diseases. This green tahini dip added with three to four crackers is ideal as a healthy snack during the day. It takes only about 5 minutes of your time to prepare and it does not involve any cooking.

Ingredients:

• 100 ml olive oil
• 100 ml water
• 30g tahini
• Parsley
• 1 clove garlic
• Half lemon, squeezed
• Pinch of salt

Method:

• Mix all the ingredients together and blend until smooth.

NB: If the sauce is too runny you can add a little more of tahini

 

I encourage you to check out our recipe blog for easy, healthy and delicious recipes. In addition, if you want to change your eating habits or want more healthy, low in calorie recipe ideas I recommend you to order our recipe book ‘Everyday Cooking – a helping hand’. In this recipe book you will have more than 50 delicious recipes to cook for all your family, friends and your loved ones.

Do you find it difficulty to cook twice a day for lunch and dinner?

Do you end up buying take away food for convenience?

Do you feel guilty after having a take away, especially if the reason being is that you don’t feel like cooking?

 

Frequently, lots of my clients feel that it is too much to cook twice a day. Honestly, I feel the same way too even though I love cooking. In addition, I notice that if they buy a take away they feel they’ve ruined their healthy eating habits. With this I have to strongly disagree. The reason being is that it depends on the frequency and the portion size eaten. In order to try to help out ease the stress of cooking twice a day I thought of something convenient which can be yummy, practical and still low in calories. In this blog I share a healthy recipe of mini chicken pies.

These mini chicken pies are prepared in about 25 minutes and takes about 50 minutes to cook. You will be able to make 4 portions from this recipe. Thehe other extra portions can be frozen and used for that day when you don’t feel like not cooking anything for lunch or dinner.

Ingredients:

• Puff pastry
• 2 teaspoons unsalted butter
• 2 tablespoons olive oil
• 3 tablespoons flour
• 400 ml milk
• 2 tablespoons freshly squeezed lemon juice
• 280g chopped chicken breast
• 100 g chopped carrots
• 150g potatoes
• Chopped fresh basil
• Black pepper
• Pinch of salt
• 1 egg white

Method:

• Preheat the oven at 200 degrees Celsius.
• Put the carrots, potatoes and 1 tablespoon olive oil in a bowl and mix. Add a pinch of salt and pepper.
• Spread the vegetable mixture on a baking sheet and put in the oven.
• After 20 – 30 minutes remove from the oven and let the mixture cool.
• Increase the oven temperature to 220 degrees Celsius.
• Roll out the puff pastry to 1 cm thick. Cut the pastry a little bit bigger than the dish into 4 pieces. Keep the pastry ready and refrigerated until it is time to use.
• In a saucepan, melt the butter and 1 tablespoon olive oil over moderate heat. Add the flour and whisk constantly for 1 minute. Add the milk while whisking and simmer the mixture for about 5 minutes until it thickened.
• Add the lemon juice, chicken, vegetables and basil and stir.
• Put the mixture into 4 dishes and top the dishes with the pastry. Press against the outside edge to seal.
• Brush the pastry with the egg white.
• Bake the pies in the oven for another 15 – 20 minutes until the pastry is golden brown. Serve.

 

This method will also help you to save your time from cooking the same dish and money spend on take away food. I suggest that you use that extra time and money to treat yourself, as you truly deserve. Let me know if you agree with me in the comments below 🙂

One of my favourite dishes is this baked pasta with Maltese sausage. At a first glance the ingredients of this recipe might look ‘unhealthy’ but as I always say “everything can be healthy & everything can be unhealthy. It depends on the portion size.” I strongly believe in eating food which offer sensory pleasure to your taste buds. Moderation and balance plays also a key role. This baked pasta contains a variety of herbs which are full of anti-oxidants to protect our body from harmful substances and radicles in our body. In addition, wholemeal pasta can be used for this recipe to make it full of fibre which contains vitamins and minerals. So as you can see it is a balanced recipe where it is still rich in vitamins, minerals and anti-oxidants but still offers a delicious taste to satisfy both your hunger and appetite!

Ingredients:

1 tablespoon vegetable oil

200g Maltese sausage

Half a cup mini pepperoni

450g tomato sauce

½ teaspoon dried mint

½ teaspoon dried basil

½ teaspoon oregano

240g wholemeal pasta

Black pepper

1 cup shredded mozzarella

 

Method:

Preheat the oven at 150 degrees for 20 minutes.

Put the vegetable oil in a pan and heat. Add the Maltese sausage and cook for about 4 minutes until browned.

Add the pepperoni and heat for about 1 minute.

Add and stir the mint, basil, oregano and black pepper with the mixture.

Meanwhile cook the pasta according to the pack instructions.

Mix the cooked pasta with the tomato sauce mixture and put in a dish.

Add the mozzarella on top of the pasta and put in the oven for 10 minutes.

Serve and garnish with basil if required.

NB: In this recipe different types of sausages can be used according to your preference.

I hope that you enjoy this recipe as much as I do. Let me know what you think about this recipe in the comments below. If, you would like more recipes which are low in calories & carbs I invite you to order our book. Each recipe also contains the nutritional information inside.

This month, I invite you to try this Crab and Spinach soup. This delicious, low calorific recipe is full of Vitamin A, B12, C and K. In addition, it is also a rich source of Zinc, Magnesium, Copper and Selenium. As a result, these powerful anti-oxidants promotes proper immune function and healthy skin.

Moreover, this easy recipe is perfect if you have a busy lifestyle as it takes about 15 minutes to prepare it and 20 minutes for cooking. It is also ideal for 3 course meals during family dinners to serve as a delicious starter with low calories. After that, remember that there is still the main course and dessert to be served!

I love soups and seafood. In other words, I love this crab and spinach soup as it is a combination of my favourite food likes. Lastly and most important, I hope you find it easy and tasty as much as me…enjoy!!

Ingridients (Serves 4)
• 1 chicken stock cube dissolved in 1.2 L water
• 1 small onion, finely chopped
• 1 clove garlic, crushed
• Pinch dried thyme
• 250 g fresh spinach, roughly chopped
• 250 g crab
• 6 tablespoons coconut milk
• 200 g green beans
• Freshly ground black pepper
• Few drops Tabasco

Method
1. Place the stock, onion, garlic and thyme into a large pan.
2. Bring to the boil and simmer for 10 minutes.
3. Add the spinach, crab, coconut milk and green beans, and continue to simmer for 10 minutes. Season well, adding a little Tabasco to taste.

Nutritional Information

Per 100 g
Energy (Kcal) 37.7
Protein (g) 4.9
Carbohydrates (g) 1.4
of which sugars (g) 1.1
Fats (g) 1.3
Of which saturates (g) 0.1
Fibre (g) 1.3
Salt (g) 0.4

A healthy homemade fish pie which is low in calories, low in carbs and high in proteins. This delicious fish pies is also full of omega 3 and vitamin D for a healthy balanced diet. I highly recommend you to try this homemade fish pie as a lovely recipe for your family. 

Ingredients

• 1 kg sweet potato, cut into large chunks
• 2 teaspoons rapeseed oil
• 2 leeks, halved lengthways, then chopped
• 1 heaped tablespoon plain flour
• 1 fish stock cube
• 400 ml skimmed milk
• Good pinch white pepper
• 25 g fresh parsley chopped (plus a little to garnish)
• 1 heaped teaspoon smoked paprika
• 300 g white fish, cut into cubes
• 300 g salmon, cut into cubes
• Pinch black pepper

 

 

Method

1. Preheat the oven to 180°C/gas 4. Boil the sweet potatoes for 15-20 minutes until soft and drain.
2. Heat the oil in a saucepan over a low-medium heat and fry the leeks, stir regularly, until they soften, about 7-8 minutes.
3. Sprinkle the flour over the leeks and crumble the stock cube over. Mix well for a minute or so until the leeks are coated.
4. Slowly stir in a quarter of the milk until it becomes quite thick, then gradually stir in the rest, stirring constantly, until it comes to the boil. Stir in the white pepper and parsley and remove from the heat.
5. Mash the sweet potatoes thoroughly and mix in the smoked paprika.
6. Add the leek sauce to an ovenproof dish and arrange the fish so that it is evenly distributed, pushing it into the sauce. Top with the sweet potato and bake for 25-35 minutes until the sauce starts bubbling through the sweet potato, sprinkle with the remaining parsley and black pepper.

Nutritional Information

 

	Per 100 g
Energy (Kcal)	88
Protein (g)	6.0
Carbohydrates (g)	10.3
of which sugars (g)	3.3
Fats (g)	2.1
of which saturates (g)	0.3
Salt (g)	0.2