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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

– 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

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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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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Three Bean and Corn-Pepper Salad

A quick and easy bean salad with minimal prep.

Preparation: 10 minutes
Serves: 14 servings
Energy: 113 calories per serving

– 1 can corn and peppers
– 1 can black beans
– 1 can reduced sodium garbanzo beans
– 1 can reduced sodium kidney beans
– 7 tbsps balsamic vinegar
– 1 cup chopped red onion
– 3 cloves garlic

1) Coarsely chop red onion and mince garlic cloves.
2) Open all the cans and drain the liquid. Rinse and drain beans and place with corn in a large container that has a sealable lid. Stir to mix.
3) Add onion, garlic and balsamic vinegar and stir. Put lid on container and refrigerate.
4) When ready to serve, have the following available for guests to individualise their portion to taste: olive oil, salt, black pepper, garlic powder or garlic salt, red pepper flakes or spicy hot sauce.

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Classic Mashed Cauliflower

A great substitute for mashed potatoes.

Preparation: 25 minutes
Serves: 4
Energy: 96 calories per serving

– 2 tbsp extra virgin olive oil
– 1 dash sea salt
– 1 head medium cauliflower
– 2 fl oz water

1) Chop the cauliflower into florets, and boil until very tender (about 10 minutes).
2) Drain and place in a blender or food processor.
3) Add olive oil and water, one tablespoon at a time until a smooth consistency, similar to mashed potatoes is reached.
4) Season with salt and pepper and/or chives to taste. Serve immediately.