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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

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

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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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

– 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

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.

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Spicy Spinach and Shallots

Spinach with a kick.

Preparation: 12 minutes
Serves: 1 serving
Energy: 88 calories per serving

– 1 tsp Chinese mustard
– 1/3 second butter cooking spray
– 1 tbsp malt vinegar
– 1 bunch spinach
– 1 tbsp chopped shallots

1) Spray a small pot with cooking spray.
2) Chop shallots and then sauté them.
3) Take a plop (as much as you like) of the mustard and mix it in with the onions.
4) Add some malt vinegar, to taste, to the mustard and onion mixture.
5) Drop in the washed spinach. Stir around pan until the spinach is wilted.

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Baby marrow and Mushroom Bake

A very easy and delicious side dish.

Preparation: 35 minutes
Serves: 2 servings
Energy: 114 calories per serving

– 1 tbsp olive oil
-1 medium slice red onion
– 1 tsp ground oregano
– 1 dash black pepper
-1 dash salt
– ½ cup broccoli, chopped
– 1 clove garlic
– 8 medium mushrooms, halved
– 2 chillies
– 4 medium zucchinis

1) Thickly chop the onion, cut the zucchini in quaters, muschrooms in halves, broccoli in small flowerets and finely chop the garlic and chilli.
2) Place in a oven dish (with lid), pour olive over the top and season to taste.
3) Bake in the oven at 355°F (180°C) for 30 minutes and serve.

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Zucchini Noodles

A great pasta substitute.

Preparation: 25 minutes
Serves: 4 servings
Energy: 80 calories per serving

– 2 tbsps olive oil
– 1 tbsp black pepper
– 2 medium zucchini

1) With a good potato peeler create long ‘noodles’ by starting at the top of the zucchini and peeling wide ribbons down the length of the zucchini.
2) Continue making ribbons as you turn the zucchini to get all the green part off first.
3) When the centre portion becomes too thin, set it aside to use for a salad and start a new zucchini.
4) Heat a large skillet on medium high.
5) Add the olive oil and zucchini ‘noodles’.
6) Sauté the ‘noodles’ for 2-3 minutes.
7) Season with freshly ground black pepper and salt if desired to taste.
8) Serve with your favourite pasta sauce. I like to eat these with a arrabbiata sauce.