HEALTHY PITTA PIZZAS

Although pizza is a universal food which nearly everyone enjoys it’s not universal in it’s nutritional value. Pizza can be high in sugar, fat and low in fibre and vitamins and minerals. Pizza tends to be high in fat (particularly saturated fat) due to the large amounts of cheese and salami/ pepperoni and unless you choose a vegetarian pizza it very rarely contains vegetables.

To make you pizzas healthier opt for a wholemeal base such as wholemeal pitta bread, limit the cheese and add pliantly of vegetables and herbs for flavoring. The added vegetables and wholemeal base will increase the fibre content of your pizza as well as the vitamin and mineral content.

This recipe used wholemeal pitta bread as the pizza base and the main topping is beetroot. Beetroot is in season at the moment and its sweet, root flavor goes really well with mozzarella and oregano. These pitta pizzas are equally as yummy cold – so take one for lunch the next day!

INGREDIENTS (makes 4)

4 Pitta bread

12 tbsp tomato passata*

1 ball mozzarella, sliced

2 large cooked beetroot, sliced

4 spring onions, chopped

1 red onion, thinly sliced

8 tsp oregano

*Choose one low in sugar and salt

METHOD

Spread 3 tbsp of passata on each pitta and cover with the sliced red onion and sprinkle a tsp of oregano.

Top with 4 thin slices of mozzarella followed by ½ sliced beetroot.

Top with 1 chopped spring onion and 1 tsp of oregano.

Place in the oven and bake for approx. 30 min.

Serve and enjoy J

Tip: Serve with a fresh salad.

  

*Bon Appetite* :)

STUFFED FETA AND QUINOA AUBERGINE

This stuffed aubergine is pretty easy, has a great combination of flavours and is a very healthy dinner. Have it hot or cold, on it’s on or with salad – just dig in!

INGREDIENTS

1 Aubergine

1 Red onion

½ Red pepper

40g Quinoa

30g crumbled Feta cheese

1 tbsp mint

1 tbsp parsley

½ Lemon, juices

METHOD

1. Slice aubergine lengthways and sear the inside. Place on a baking tray and bake at 180C for ~30 min.

2. Cook 50g quinoa as per packet instructions.

3. Finely chop the onion and pepper. Add 1 tsp water and 1 tsp olive oil and fry the onion and pepper.

4. Once the aubergine is cooked scoop out the inside and chop.

5. Mix the chopped aubergine, quinoa, feta, onion, pepper, parsley, mint and lemon juice. Season with black pepper.

6. Split the mixture between the 2 aubergine shells.

7. Place under the grill for ~15min.

8. Serve and enjoy J

Tip: Serve with fresh salad.

*Bon Appetite* :)

TOMATO, ONION AND CORIANDER FISH ROLLS

This dish is extremely simple to prepare, super tasty and the fish iss a great source of essential omega-3 fatty acids.

It can be served as a starter or as a main course.

INGREDIENTS

2 white fish fillets (I used river cobbler)

2 tomatoes finely chopped

½ Red onion

1 garlic clove, finely chopped

2 tbsp chopped coriander

100ml white wine

1 tsp olive oil

1 tbsp water

Black pepper

METHOD

1. Fry the onion and garlic (1 tsp oil + 1 tbsp water) until soft.

2. Add the tomatoes a cook for 2-3 minutes.

3. Season with black pepper and mix in the coriander.

4. Place the fish fillets on a chopping board and spoon over the tomato mixture. Roll up the fillet and secure with a cocktails stick.

5. Place the fish rolls in a oven proof baking dish and pour in the wine.

6. Bake in the oven for 15-20 min at 180C.

7. Serve with some lemon wedges and enjoy J

Tip: Serve with boiled potatoes or potato wedges and boiled or roast veg (I roasted the other half of the onion with some courgette).

Serve on it's own as a starter.

Accompanies with potato wedges and roast onion, courgette and swede.

*Bon Apetite* :)

OAT AND BLUEBERRY PANCAKES

Happy Pancake Day!

Why not try these yummy healthy oat pancakes. This recipe trumps your 'standard' pancake recipes because it's higher in soluble fibre and low GI meaning it will keep you fuller for longer (because of the oat flour) and is packed with antioxidants thanks to the blueberries. 

If you wanted to increase the protein content of the pancakes you could increase the tablespoon of yoghurt up to 100g of yoghurt or quark (type of fresh cheese high in protein and calcium and low in fat).

Seeing as pancake day is only once a year why not enjoy these scrumptious pancakes as a weekend breakfast or lunch? :)

INGREDIENTS
50g oat flour*
50g blueberries
20ml milk
3 tbsp natural yoghurt
1 tsp cinnamon
1/2 tsp nutmeg

*Blend 50g rolled oats in a food processor to make oat flour

METHOD
1. Mix all the dry ingredients (oat flour, cinnamon, and nutmeg).
2. Whisk in the wet ingredients (,ilk, egg and yoghurt).
3. Mix in half the blueberries.
4. Heat your pan on medium heat with 1 tsp vegetable oil and pour in small amounts of the mixture.
5. Cook each pancake for 2-3 min each side.
6. Stack your pancakes and top with your chosen topping. I chose natural yoghurt, the remainder of the blueberries and a sprinkling of dessicated coconut and accompanied with fresh mango *YUM*

*Bon Appetite* :) 

20 REASONS WHY SHOULD EXERCISE NOW

Are you sticking to your ‘must exercise more’ New Year resolution? Or do the dark and cold nights mean you hibernate once you are home from work?

Here are 20 reasons why you should start exercising NOW. Get into the routine now and keep it up when the long spring/summer nights arrive (not too long now…).

1.       It’s energising. The hardest part is starting, once you do you won’t look back

2.       Proven to improve your mood

3.      Helps keep you warm

4.      Takes you mind off eating unhealthy food

5.      Burns calories and contributes to muscle toning

6.      Something to use as ‘alone time’ or to do with friends/ family

7.      Helps you sleep better

8.      Helps you relax and avoid stress

9.      Relieves anxiety and tension

10.   Helps build self esteem

11.    Will leave you feeling satisfied after – you will have accomplished something

12.    Helps you control your weight

13.   Helps reduce high cholesterol levels

14.   Helps reduce high blood pressure

15.   Can help your reduce or stop smoking

16.   It’s free! (not all exercise has to cost something)

17.   Boosts your immune system

18.   Improves digestion

19.   Increases bone density
20.  For the ladies – it will give you the edge whilst out shopping in the sales J