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Slow Roasted Root Vegetables


Easy to make and a low calorie filling side dish.

Preparation: 1hour and 45 minutes
Serves: 8 servings
Energy: 88 calories per serving

Ingredients:
– 1 tbsp sage
– 1 tsp thyme
– 1 tsp rosemary
– 2 cups beets
– 2 cups chopped carrots
– 2 cups cauliflower
– 2 cups slices parsnips
-1 medium red potato
– 2 cups cubed turnip

Method:
1) Pre-heat the over to 315°F (150°C).
2) Peel the beets, turnips, carrots and parsnips.
3) Cut the beets, turnips and potatoes into quarters. Then cut similarly sized pieces of carrot, parsnips and cauliflower.
4) Place all the veggies in a large roasting pan. Season with salt and pepper and add fresh herbs.
5) Roast at 315°F covered in aluminium foil for 30 minutes. Stir vegetables.
6) Cook another 30 minutes. Stir vegetables again.
7) Place back in the oven, uncovered this time checking every 10 minutes until done (should be fork tender).
8) Let cool and serve.

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Pasta Primavera Alfredo


Delicious pasta dish broccoli and carrots.

Preparation: 20 minutes
Serves: 5 serving
Energy: 410 calories per serving

Ingredients:
– ¾ cup skim milk
– ¼ cup shredded parmesan cheese
– ½ cup light cream cheese
– ¼ cup margarine
– 9 oz fettuccine
– ¼ tsp garlic powder
– 0.12 tsp ground nutmeg
– ¼ tsp white pepper
– 2 cups chopped small broccoli florets
– 1 cup chopped carrots

Method:
1) Place cream cheese, milk, parmesan cheese and butter in small saucepan. Cook on medium-low heat until cream cheese is completely melted and mixture is well blended, stirring occasionally.
2) Add pepper, garlic powder and nutmeg and stir until well blended.
3) Meanwhile, add vegetables and pasta to 2 ½ qt boiling water in large saucepan. Cook for 3 minutes and then drain.
4) Toss pasta mixture with cream cheese mixture.


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Balsamic and Olive Oil Roasted Brussels Sprouts


Balsamic and olive oil Roasted Brussels Sprouts

A delicious and healthy way to prepare Brussels sprouts.

Preparation: 30 minutes
Serves: 4 serving
Energy: 82 calories per serving

Ingredients:
– 2 tbsps balsamic vinegar
– 1 dash pepper
– 1 dash salt
– 1 tbsp olive oil
– 1lb brussels sprouts
– 1 clove garlic

Method:
1) Pre-heat the oven to 375°F (190°C). Spray a baking dish with non-stick cooking spray.
2) After trimming the brussels sprouts, cut each sprout into half.
3) Place sprouts in baking dish and toss with garlic, olive oil, and 1 tablespoon balsamic vinegar.
4) Roast at 375°F for 10 minutes, stir and then roast for 10 more minutes.
5) Remove sprouts from the oven, put into a serving bowl and toss with the remaining tablespoon of balsamic vinegar.
6) Sprinkle with salt and pepper to taste, and serve.


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Oriental Broad Beans


Broad beans done the Egyptian way. This is a simple recipe that is high in protein and fibre.

Preparation: 20 minutes
Serves: 1 serving
Energy: 247 calories per serving

Ingredients:
– juice of ½ lemon
– 1 medium tomato, chopped
– ¼ tsp dried coriander
– ¼ tsp cumin
– 1 dash pepper
– 1 dash salt
– 1 clove garlic, chopped
– 2 tbsps parsley
– 2 tbsps shallots, chopped
– 1 thin chilli pepper, chopped
– 1 cup broad beans

Method:
1) In a pan over medium heat add the tomato, shallots, chilli pepper and garlic (add a little water if needed).
2) Add the beans and stir together. Cook for 10 minutes.
3) Remove pan from heat and place in a serving dish.
4) Add the lemon juice, parsley, cumin, coriander, salt and pepper. Stir well.

Note: An egg can be added to the top of the beans or serve with a boiled egg on the side.


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Chickpea And Couscous Salad


Chickpea and Couscous Salad
This combination of flavours makes for a light summery salad.

Preparation: 50 minutes
Serves: 4 serving
Energy: 178 calories per serving

Ingredients:
– 1 tbsp extra virgin olive oil
– 1 cup chick peas
– ¼ cup lemon juice
– ½ cup green onion
– 4 tbsps chopped onions
– 1 cup cherry tomatoes
– 1 tbsp honey
– 1 cup of couscous

Method;
1) Combine diced white onion with lemon juice and set aside. The lemon juice will minimise the bite of the onion, making it mild. Cook the couscous to the directions of the pacjage and set aside as well.
2) Drain can of chickpeas and out in a bowl and toss with the green onion and olive oil, season with salt and pepper.
3) With a fork, loosen up the couscous and blend in with chickpea blend.
4) Now combine lemon juice, white onions and tomatoes and toss together.
5) Finally, drizzle honey on creation and mix well. Refrigerate salad for about half an hour to allow the flavours to set. Sprinkle with herbs of your choice prior to serving.

Note: You can substitute the lemon juice for lime juice, and honey for brown sugar, and also substitute white onion for celery or even green apple.