As our kids grow up in a world of convenience foods and aggressive junk-food marketing, we are consistently warned of the dangers which come with a high fat diet. Doctors have warned that the obesity epidemic is not just down to couch potato habits, but too much sugar in our meals.
And whilst our parents were brought up on a diet of plain meat-and-two-veg, society at all levels now dine on creamy pasta, reconstituted meat and 5 minute microwave meals. All it takes is one look at the ingredients on the packaging to realise that these foods cannot be good for us. But it doesn’t need to be this way – nowadays supermarkets are better than ever – offering foods from around the world, fresh fruit and vegetables all at reasonable prices. So if you want to change your eating habits (saving money as you do so!) then read our top five recipes which are nutritious and tastier than your Friday night takeaway.
Prawn Stir Fry
Prawns are not only delicious, but are a low-fat source of protein. In 3 ounce serving of juicy prawns (around 8), you will find roughly 100 calories, 19 grams of protein and a teeny 1.4grams of fat, along with powerful nutrients such as calcium, potassium and phosphorus. They will leave you feeling full up and are also relatively cheap. We recommend using them in an Asian inspired stir fry. Not only is a stir fry super quick to make (totally handy on a hectic school night) but as the veg is flash fried, they will maintain most of their raw vitamins (which is not the case when you boil them.) Simply chop up red peppers, spring onions, mushrooms and pak choi and cook on a scorching hot wok, adding the prawns near the end. To make a homemade sauce, grate a thumb-size piece of ginger with 2 cloves of garlic, 1 red chilli (as hot as you like) with 3 tablespoons of soy sauce and one tablespoon of honey. Mix together and pour over the dish after adding your prawns. For an added touch, serve with wedges of fresh lime and crushed cashews.
Fruit Sorbet
If you’re serious about kicking the junk-food habit, then we seriously suggest investing in a Nutri-Bullet. Although these bad boys will set you back around £100, they will become your go-to gadget in the kitchen and can be used to make healthy juices, smoothies and soups in a matter of moments. If you have a sweet tooth then try our mixed berry sorbet recipe. All you need to do is purchase fresh (or frozen) berries from your local supermarket and blend them together until smooth, adding in half a cup of apple juice, a good squeeze of lemon and a teaspoon of Splenda. Once well mixed, pour into an old icecream container and leave to set in the freezer. Once frozen, scoop into balls and serve alongside homemade biscuits or fresh mint. The kids will love it and will think it’s a real treat but secretly they’ll be eating two of their five a day. Not bad!
Bulgar Wheat Risotto
Being healthy does not mean needing to give up all your favourite foods. There is nothing more fulfilling than a creamy risotto served with a crisp glass of wine – so don’t deny yourself your pleasure, simply be more clever with the recipe! We recommend switching Arborio rice with bulgar wheat. Bulgar wheat is a brilliant source of protein, boast way fewer calories than rice and a typical portion will account for around 10% of your daily protein intake. To make the perfect risotto, simply sweat diced white onion and garlic in a hot frying pan, before adding in your bulgar wheat. After a couple of minutes cooking, pour in a cup on fresh chicken stock, along with a little seasoning. Once the wheat starts to go creamy, add in frozen peas and asparagus and stir in until soft but with a little bite. On a cheat day add in a little parmesan cheese for a richer flavour.
Breakfast of Kings
If you choose to only eat one thing a day it should be breakfast. Many people take for granted how important it is to sit down and eat a proper meal first thing in the morning – not only does it set you up for the rest of the day, it prevents you from snacking around mealtimes. For a super delicious and easy breakfast, opt for avocado on wholegrain toast, served with a side of poached egg. To achieve the perfect avocado, simply crush the ripened fruit into a chunky guacamole, adding chopped coriander, hot chilli, a good squeeze of lime and some light seasoning. Avocados contain healthy fats, alongside a whole range of nutrients – including Vitamin K, Vitamin C, B5, B6, Vitamin E, potassium, folate, iron and phosphorus!
Quorn
It’s the favoured ingredient of Olympic hero, Mo Farrah, and now we know why. Quorn, whilst perhaps not the right product for die-hard meat eaters, is an easy and environmentally friendly way of making meals more healthy. Unlike soy products, Quorn is made from a type of fungus and constitutes high levels of vegetable protein – which means it’s perfect for those looking to lose weight or shave off the calories at dinner time. It’s low in saturated fat and is quick to cook – meaning it’s great for family mealtimes. Our favourite way of using it is in a Spaghetti Bolognese. Substitute mince for quorn mince and use a spiralizer to make your own courgette pasta. Hey presto! A healthy meal which will not leave you hungry!