Category: Healthy Recipes

Healthy Recipes

Asparagus & Bacon

Serves 4

  • 500g plump asparagus  Its nearly in season
  • 4 ripe vine tomatoes
  • 12 thin rashers of streaky bacon (optional but hey you can work in off!)
  • 1 tsp organic honey
  • 16 small new potatoes preferably Jersey Royals that will be around soon!
  • 2 tbsp red wine vinegar
  • 2 tbsp extra virgin olive oil
  • 1 tsp Dijon mustard
  • couple of packets of baby leaves or rocket salad
  1. Preheat the oven to 200C/Gas 6/fan 180C. Snap off the woody ends of the asparagus and discard. Arrange the asparagus in a single layer in a baking tray with sides. Cut the tomatoes in half widthways, nestle them in with the asparagus, season with sea salt and pepper and drizzle with olive oil. Roll each bacon rasher into a tight roll (if large, first cut in half crosswise), and arrange in the tray. Drizzle the bacon rolls with the honey and bake for 20 minutes until the tomatoes are soft and the bacon is crisp.
  2. In the meantime, boil the potatoes until tender. Whisk the vinegar, olive oil, mustard, some sea salt and pepper in a large bowl until blended. Toss the salad leaves in half of the dressing, and arrange on a large serving plate
  3. Drain the potatoes and cut in half. Gently toss them in the rest of the dressing, and arrange on the plate with the asparagus. Tuck in the tomatoes and bacon...

Love and energy,
Liz and Jessica x

Healthy Recipes

Spicy Red Lentil Soup

It's  healthy, delicious and easy to make...Spicy red lentil Soup (Good with smoked bacon too!)
·  80g  tandoori paste
·  50g tomato puree
·  50g sunflower oil
·  400g tinned diced tomatoes
·  250g coconut milk
·  150g dried red lentils
·  200g carrots, peeled and 10mm diced
·  200g celery, 10mm diced
·  200g banana shallots 10mm diced
·  1 large red chilli de-seeded and sliced
·  salt and pepper
·  600ml vegetable or white chicken stock

Heat a large saucepan with the oil to a medium temperature.
Sauté the diced carrots, shallots and celery with a little bit of seasoning. Always remember to season, especially soups,a bit at a time, as during the  cooking  and reduction processes the flavours becomes stronger and it’s easy to over season. Cook until the vegetables become transparent but not coloured.
Add the sliced red chilli, tandoori paste and tomato puree, cook for 3 minutes, add the dried red lentils and stir.
Add the tinned diced tomatoes and the stock, bring the soup to the boil, turn the heat to low and cover the pan with a lid.
Simmer the soup for 40 minutes over low heat.
Add the coconut milk, turn the heat to high, bring the soup back to the boil and cook for 10 minutes.
Use a ladle and scoop a third of the hot soup in to a food processor  and puree until smooth, add this back to the soup and stir. By blending only a third of the soup, this will ensure that your soup has a silky thick and creamy texture with some whole bits of carrots and lentils.
Serve piping hot. (Fresh crusty bread is great with it if you wish)

It's yummy!

Love and energy,
Liz and Jessica x

Healthy Recipes

Baked Chicken Parcels

Baked Chicken Parcels

This is a lovely way of cooking chicken, it keeps it moist and tasty - and best of all, once its in the oven, you have 20 minutes to yourself!

SERVES 4
Ingredients:
4 Chicken Breasts (1 per person)
2 Portobello mushrooms
16 tbsp (4 per parcel) of Vegetable/Chicken Stock (or Bouillon Powder made into stock - my personal favourite)
Salt and Pepper to season
4 tsp of Dried or Fresh Basil (1 tsp per breast)
Juice of half a lemon

You will need:
4 Large squares of either kitchen foil or baking parchment

To make:
1) Lay your 4 squares of foil / parchment onto the work surface, and place a breast on each one - they need to be laid diagonal in the centre.
2) Slice your mushrooms and lay a few slices on top of each breast.
3) Add basil, salt/pepper and a squeeze of lemon juice to each one.
4) Now you need to fold up one side of your parcel and make the two corners (top) meet, and scrunch together. Think of a large Cornish pasty shape – that’s the shape you're looking for! Once you have one side and the top secured you are ready to add the stock.
5) With the remaining gap, spoon the stock into the parcel, and then secure by scrunching up the side. Your parcel should now be secure and have absolutely NO HOLES!
6) Once you have repeated this for each parcel, place all 4 onto a baking tray, and place into a pre-heated oven at about 200 degrees for 20 minutes (you can check by opening one side of a parcel to see if the meat is cooked, if in doubt place back in the oven for a further 5 minutes).

Serve with brown rice and green vegetables.

Love and energy,
Liz and Jessica x

Healthy Recipes

Naughty-but-Nice Dark Chocolate and Raspberry Brownies

Everyone deserves a treat now and again, and these will go down a storm at parties with adults and children alike...

MAKES 16 SQUARES

Ingredients:

150g Dark Chocolate, broken into pieces (70% cocoa)
50g Milk Chocolate, roughly chopped (good quality)
I punnet of Raspberries (save at least 8 for the top, cut into halves)
130g Butter, chopped into small squares
225g Caster Sugar
55g Cocoa Powder (Plus extra for dusting at the end)
75g Plain Flour
¾ tsp Baking Powder
3 eggs, beaten

You will need:

A 20cm Square baking tin (or disposable foil baking tin of the same size) lined with baking parchment.

To make:

  1. Preheat Oven to 180 degrees
  2. Heat the butter and dark chocolate in a saucepan, once melted and glossy take off the heat.
  3. In another bowl, sift the cocoa powder, flour and baking powder and add in the sugar.
  4. Add the dry ingredients to the melted chocolate and stir until well mixed.
  5. Add the beaten eggs, and stir in the chopped milk chocolate and raspberries. Give it a good mix.
  6. Pour the mixture into your prepared tin, flatten out with a spoon and top with the raspberry halves. (Sprinkle randomly over the mixture.)
  7. Bake in the oven for 20 minutes
  8. Move from the oven and cool in the tray before pulling out using the baking parchment and then cut into squares.
  9. Dust with a little cocoa powder.

Delicious Served warm with creme fréche or ice cream.

Love and energy,
Liz and Jessica x

Healthy Recipes

Chicken and Quinoa Balti Curry

Who said all curries were bad for you? Try this healthy take on an Indian classic - you won't be disappointed!

SERVES 4
Ingredients:

4 skinless Chicken Breasts (1 per person)
2 Large Onions, sliced
200g Quinoa
400g tin of Chopped Tomatoes
4 tbsp balti curry paste
1tbsp Olive Oil
Bunch of Fresh Coriander (roughly chopped)

To make:
1. Heat the oil in a large pan, add the onions and fry until soft and golden - about 5 minutes. Remove from the pan.

2. Add the chicken breasts, brown for a few minutes on each side, then add the Balti paste, quinoa and pop the onions back in.

3. After a few minutes of sizzling, pour in the tomatoes, stock and give it all a good mix. Leave to cook for 25 minutes.

4. Just before serving, add most of the coriander to the mix and stir.

5. Pile onto a plate or wide bowl, and sprinkle the remaining coriander on top and around - for that decorative touch!

Serve as is, or with some Garlic and Coriander Naan to mop up the juices!

Love and energy,
Liz and Jessica x

Healthy Recipes

Pork and Chili Noodle Soup

20 minutes to prepare, start to finish – this recipe serves 4

400g (14oz) pork fillet (can use chicken or prawn, or both)
¼ red chilli, finely chopped (add more if you want it spicier)
1tbsp vegetable or olive oil
2.5cm (1in) fresh root ginger, cut into slivers
½ tsp smoked paprika
1 red pepper, thinly sliced
400ml can coconut milk
700ml (1 + ½ pints) hot chicken stock (or use veggie stock cubes)
175g (6oz) medium egg noodles
50g (2oz) spinach
Large handful of coriander, roughly chopped

You can also add small whole sweetcorn sticks, mange tout, chopped cabbage, mushroom etc.

1. Cut meat into strips. Heat the oil in a pan and fry the meat until golden. Add the chilli, ginger, paprika & pepper and cook for a further minute. (If using prawns, add at the same time as the noodles)
2. Add the coconut milk and chicken stock and simmer for 5 mins. Stir in the noodles, add extra veg (i.e. chopped cabbage, spinach) and coriander and cook for 4 mins.
3. Serve

Love and energy,
Liz and Jessica x

Healthy Recipes

Easy Peasy Butternut Squash and Chilli Soup

butternut squashes,food,produce,vegetablesThis is the perfect dish if you're pushed for time and don't fancy cooking. (Not to mention it's filling and delicious - and healthy too. Winner!)

SERVES 4
Ingredients:
1 Large Butternut Squash (or two smaller ones)
1 Large White Onion
1 Litre of Vegetable/Chicken Stock (or Bouillon Powder made into stock - my personal favourite)
Salt and Pepper to season
Dried or Fresh Thyme (Add according to taste - 1 tbsp will probably be enough)
Paprika or chilli flakes - add as much as desired
Drizzle of Olive oil

To make:

  1. Chop the squash into smallish cubes (about an inch square) and chop the onion fairly finely.
  2. In a large saucepan, add a drizzle of olive oil, and cook the onion until soft, add the paprika or chilli flakes, thyme and seasoning. Cook for a further 2 minutes.
  3. Add the Squash and cook for about 3 minutes
  4. Pour over the hot stock, and leave to simmer for about 15-20 minutes or until the squash is soft (but not mushy!)
  5. Transfer the soup into a blender / food processor and whizz until smooth. Should be a nice silky consistency. (You can also use a hand blender straight into the pot.)
  6. Transfer back to the saucepan and reheat until hot enough to serve

Serve with a crusty wholemeal roll or for a change - try dipping in some toast!

Love and energy,
Liz and Jessica x

Healthy Recipes

Roasted Vegetable Lasagne

Even non-vegetarians will love this!

SERVES 4

Ingredients:

1 Large White Onion
1 Garlic clove or 1 tsp of lazy garlic
1 Butternut Squash
1 Aubergine
1 Large Courgette
1 tin of Sweetcorn
1 tin of Chopped tomatoes
1 tbsp of Tomato Ketchup
1 vegetable stock cube or 2 tsps of Bouillon Powder
100 ml of cold water
White Lasagne sauce (1 Jar or equivalent of homemade)
Half fat Cheddar Cheese for topping
Dried Mixed Herbs
Salt/Pepper
Olive Oil (2 tbsps)

To make:

  1. Chop up the Aubergine, Courgette and Squash, add to baking tray, drizzle over oil and roast in oven (medium heat) for about 20-25 minutes (until cooked)
  2. Soften onion in pan, with drizzle of oil, add garlic
  3. Add chopped tomatoes, ketchup, stock cube and water, simmer for a couple of minutes
  4. Add the roasted vegetables to the sauce, with a sprinkle of herbs, stir and leave to cook for 10 minutes or so, until the sauce has thickened.
  5. Add the sweetcorn and add salt and pepper to season, give it a stir and take off the heat.
  6. Now you can start to build up the lasagne in a lasagne dish - I always start with pasta on the bottom to keep it together better, but it doesn't really matter! Alternate with layer of pasta, your vegetable sauce and the white sauce, building up so the last layer is white sauce.
  7. Cover this with your grated Cheese, and add a sprinkle of pepper and mixed herbs (fresh basil is nice on top too)
  8. Place dish in oven (medium heat) for 30 minutes - until top is golden brown and bubbling.

Great served with a simple green salad.

Recipe supplied by Paul Hopper

Healthy Recipes

Teriyaki Salmon and Stir-fried Vegetables

Simply Healthy and delicious...

Serves 4
Ingredients:

4 Salmon steaks
3 tbsp Teriyaki sauce
11/2 tbsp Sweet Chilli Sauce
3 tbsp Soy Sauce (plus more for adding to the vegetables later)
Juice of a Lemon

Mixture of vegetables ripe for stir-frying! (You can buy pre-made mixes from the supermarket, or simply buy them individually and slice - I like a mix of pak choi, courgettes, carrots, spring onions, tenderstem broccoli, red/yellow peppers, and bean sprouts

To make:

  1. Mix the 3 sauces and the lemon juice together in a bowl.
  2. Dunk each piece of salmon into the bowl and roll around until well covered with the treacley sauce. Leave to marinate for a couple of hours - or you can just cook straight away if you don't have enough time.
  3. Place the steaks onto a baking tray and cook in an oven at 180 degrees for 12-15 minutes - until the salmon is cooked.
  4. Switch off the oven and leave the salmon to rest. Whilst resting you can get on with the vegetables.
  5. Heat up a dry wok, and add the remaining marinade, plus a few more drops of soy sauce
  6. Add your vegetables, toss them around so they are well covered with sauce and cook for 3-5 minutes, until they are slightly wilted but still crunchy  - you can top up with soy sauce if desired.
  7. Once cooked, place a portion of the vegetables in the middle of a plate, and then add the rested salmon fillets on top.

Serve immediately.

Recipe supplied by Paula Hopper

Healthy Recipes, Practical Nutrition

Would you like to lose those extra pounds of fat?

You have heard me many times before and most of you have seen the amazing results it gave to me last year! Well if you want to make a change, here it is, TOTALLY FREE, The Elimination Diet!

So what’s the deal, what  can’t you have if you go on the Elimination Diet? I didn’t say it was going to be easy! This is a brief list and will be expanded on when you download the Dax Moy Diet - click here or see the link at the end

NO processed or pre packaged foods (ready meals), No Wheat, No Alcohol, No Caffeine (tea, coffee, soda etc), No Dairy ( except eggs, live organic yoghurt and butter) No Red meats and  No Sugar.

But on a positive note this is only for 30 days.

When did you last do something so positive for your body? Remember that whatever you put in your mouth is being used to fuel your system, everything! The cake, crisps and even the wine are creating the new cells in your body. Make your body amazing by removing all the toxins for just 30 days, and have the benefit of looking and feeling so much better, as well as losing the fat that has been stored for a long time.

Love and energy,
Liz and Jessica x