AUBERGINE AND LENTIL BAKE

This vegetarian dish is delicious, low calorie and full of flavour.

Lentils are an excellent source of protein, fibre, B Vitamins, magnesium, iron all with virtually no fat. These legumes are nutritious and a great way to bulk out this dish.

Not only do lentils have great nutritious properties they are cheap and dead easy to cook!

INGREDIENTS

200g lentils

~100g Butternut squash

2 cloves of garlic

1 red onion

1 aubergine

2 cloves of garlic

1 can tomatoes

2 tbsp oregano

1tsp olive oil

METHOD

1. Slice the aubergine in ½ cm slices lengthways and place on a baking tray. Bake at 180C for 15-20 min until tender, turning once.

2. Cook the lentils following packet instructions.

3. Heat the tsp of olive oil mixed with a tbsp of water remaining in a pan. Tip in the onions and garlic and cook until soft. Mix in the butternut and the oregano. Add the tomatoes plus ½ can of water. Simmer for 25-30 min until the sauce has thickened.

4. Stir the cooked  lentils into the tomato mixture.

5. Spoon a layer of lentils into a small baking dish. Top with aubergine slices and repeat, finishing with a layer of aubergine. 

6. Bake for 15-20 min. Serve and enjoy J

Optional: Scatter over ½ a grated mozzarella ball. Eat on it's own or accompanied with veg.

*Bon Appetite* J

BUTTERNUT SQUASH AND SPINACH LASAGNA WITH YOGHURT TOPPING

Not only will this light veggie lasagne with sweet earthy flavours tickle your taste buds it is lower in calories and fat than your traditional version. I replaced the parmesan cheese with mozzarella and replaced the béchamel sauce with a combination of ow fat natural yoghurt and egg.

INGREDIENTS

~200g Butternut squash

~100g Spinach (I used frozen)

1 onion

Lasagne sheets

1 onion

1 tsp Nutmeg

½ mozzarella ball, grated

1 tsp Nutmeg

Topping:

~500g low fat natural yoghurt

2 eggs

METHOD

1. Chop the onion and butternut squash into small chunks. Mix with 1 tsp of olive oil and roast for ~30 min.

2. Whilst the onion and squash are roasting prepare the yoghurt topping by whisking the 2 eggs then mixing with the yoghurt.

3. Mix the roasted onion and squash with the defrosted spinach, ¼ grated mozzarella ball and 1 tsp of nutmeg.

4. Layer a baking dish with mixture then top with lasagne sheets. Repeat with another layer of mixture and finish with another layer of sheets.

5. Top with the yoghurt mixture and sprinkle over the remaining ¼ of the grated mozzarella.

6. Bake in the oven for at 180C for 35-40 min.

7. Serve and enjoy J

Tip: Accompany with a fresh salad.

*Bon Appetite* :)

MUNCHY BANANA AND STRAWBERRY OAT MUFFINS

Why not get your bake on this weekend with these scrumptious muffins?! They contain no added butter or refined sugar and are super moist as a result of the mashed banana and strawberries.

Perfect as a pre-exercise snack!

INGREDIENTS

200g rolled oats (100g blended into oat flour*)

100g strawberries

150ml milk

1 egg

2 ripe bananas (mashed)

2 tbsp honey

2 tbsp vegetable oil

2 tsp baking powder

1 tsp vanilla extract

1 tsp cinnamon

*To create oat flour simply blend the rolled oats in a food processor.

 METHOD

1. Pre-heat your oven to 180 degrees C.

2. Mix together the dry ingredients (oats & oat flour with the baking powder & cinnamon)

3. Mix in the mashed bananas before mixing in the strawberries

4. Whisk together the wet ingredients (honey, oil, egg, milk & vanilla)

5. Fold the wet mixture into the dry mixture until all of the dry mixture is coated

6. Divide into ~12 muffin cases (I used silicon cases and a non-stick cake tray)

7. Bake for ~25 min until cooked (a tooth-pick/ skewer should come out clean!)

8. Allow to cool on a cooling wrack

9. Enjoy J

Tip: These muffins can be frozen and eaten later.

*Bon Appetite* J

BAKED SWEET POTATO WITH AVOCADO AND TOMATO SALSA

Busy day at work? Not enough time to cook?

Not only does this recipe only involve 5 min of chopping (the oven does the rest for you) it is also both delicious and nutritious!

 Whilst the potato is baking there is plenty of time to catch up on other chores.

Food Fact:

*Sweet potato: great source of carotenoid pigments (antioxidants) and Vitamin A, great source of fibre and studies suggest anti-inflammatory health benefits. It also has a low Glycemic Index (GI) meaning it will be slowly absorbed, thus will help even out blood sugar levels.

INGREDIENTS

1 small or ½ large sweet potato (~100g)

3 tomatoes

1 avocado

½ red onion

1 small red chilli

Juice 1 lime

Bunch coriander

METHOD

1. Wash the potato and prick several times with a fork/knife.
2. Place in a baking tray and bake for  ~40min at 200C.
3. Finely chop the onion, tomatoes, avocado, chilli and coriander.
4. Combine in a bowl and mix with the lime juice. Place in the fridge until the potato is cooked.
5. Once the potato is baked cut open, place on a plate and spoon over the salsa.
6. Serve and enjoy J

*Bon Appetite* J

10 WAYS TO BURN 100 KCAL

Struggling to incorporate exercise into your daily routine?

Here are 10 ways you can burn ~100 Kcal in less than 30 min.*

•   Take the stairs for 9 min
•  Jog for 10min (6mph/ 9.7 Km/h pace) 
•  Dig the garden for 11 min 
• Zumba for 12 min 
• Clean windows for 14min 
•  Vacuum for 20 min 
• Sweep for 20 min 
• Skip with a skipping rope for 9 min 
• Cycle for 23 min (low intensity) 
• Walk for 20 min (at 3mph/ 4.8 Km/h pace)

*Please note these times are estimates; the amount of Kcal you burn will be directly related to the intensity you perform the activity with!

We here day in day out we all need to move more. There is strong scientific evidence that being physically active can help you lead a healthier and even happier life. There is significant research which demonstrates people who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke and some cancers. Physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression and dementia, by boosting brain power (specifically the ability to carry out tasks that require attention, organization and planning).

So come on - get moving!