Healthy Classics

Chicken Fajitas

Preparation time – 10 minutes

Cooking time – 10 minutes (1 hour if using rice)

Serves – 4

What you'll need...

1 cup brown rice, cooked (optional)

1 red pepper, sliced

1 green pepper, sliced

1 yellow pepper, sliced

1 medium red onion, chopped

1 garlic clove, chopped

4 skinless free-range chicken breasts, sliced

2 teaspoons paprika

1 teaspoon ground cumin

Sea salt & black pepper to taste

3 limes, juiced

olive oil

8 wholemeal tortillas

100g Cheddar cheese, grated

200ml natural yoghurt

To prepare...
  1. Cook the rice according to the packet instructions

  2. Marinate the peppers, onion, garlic and chicken in a bowl with the paprika, cumin, 2 limes, 2 teaspoons oil, black pepper and salt for 5 minutes

  3. Put a griddle pan on a high heat

  4. Place the marinated mix onto the griddle and cook for 6 to 8 minutes, or until the chicken is cooked through

  5. Turn continuously with tongs

  6. Warm each tortilla in an oiled pan with some cheese for 2 minutes on a medium heat

  7. Serve the chicken mix & rice inside the tortillas and top with lime juice, yoghurt, guacamole and salsa.

 
Cauliflower Crust Pizza

Preparation time: 15 minutes

Cooking time: 35 minutes

Serves: 4 (1 large pizza)

What you'll need...

For the crust:

1 large cauliflower floret, stems removed

100g ground walnuts

2 eggs, beaten

1 tablespoon dried oregano

1 tablespoon olive oil

 

For the topping:

1 tablespoon of olive oil

1 red onion

2 garlic cloves, chopped

½ can chopped tomatoes

2 chillies, sliced

5 large mushrooms, sliced

4 large slices of peperoni, quartered

6 thin slices of chorizo

5 black olives

2 handfuls of mozzarella cheese

½ small bunch basil, leaves picked

To prepare...
  1. Heat oven to 200C

  2. Cut the cauliflower into chunks and blend in a food processor

  3. Tip cauliflower into a bowl, cover with cling film and microwave on high for 6 minutes

  4. Transfer cauliflower to sheets of kitchen roll or a clean hand towel, allow to cool for a bit and then squeeze out as much water as possible

  5. Blend the cauliflower with the remaining 'crust' ingredients in the food processor

  6. Grease parchment paper on a large baking tray with a little olive oil

  7. Spread the cauliflower mix evenly across the parchment paper with your hands or spoon

  8. Bake the ‘crust’ for 15 minutes or until slightly golden brown

  9. Cook the onion and garlic with some olive oil in a pan for 2-3 minutes

  10. Spread the tomatoes over the crust with a spoon

  11. Add the onion mix, chillies, mushrooms, meat, olives and top with the cheese

  12. Bake for 10 minutes or until the cheese is golden brown

  13. Serve topped with basil or a nice rocket salad.

Cauliflower is rich in vitamins B9 & C and fibre, walnuts are filled with omega-3s, copper & manganese, eggs are high in vitamins B2, B5, B12, D, protein & iodine, olive oil is a great source of vitamins E, K & monounsaturated fats, chillies are packed with vitamin K, mushrooms are loaded with vitamins B2, B3, B5, D, fibre, copper, potassium & selenium, mozzarella is full of calcium & phosphorus and basil is rich in vitamin K.

Have a look at the nutrients page for more details.

Cauliflower Crust Pizza Recipes Michelle Boehm nutritional therapy nutritionist London healthy food recipes easy happy motivation fit gym fitness crossfit diet body protein wellness wellbeing support supplements tips lifestyle eating life love smile wholefood vegetarian vegan gluten free
 
Spaghetti Bolognese

Preparation time – 10 minutes

Cooking time – 40 minutes to 1 hour 10 minutes

Serves - 6

What you'll need...

500 g wholewheat spaghetti

2 garlic cloves, chopped

1 medium red onion, chopped

1 medium green pepper, chopped

1 large red chilli, chopped

olive oil for cooking

500 g minced lean beef

200 ml red wine

1 large carrot, grated

2 x 400 g tins of plum tomatoes

1 teaspoon oregano

Sea salt and ground black pepper to taste

Parmesan cheese to serve

To prepare...
  1. Cook the spaghetti in salted water according to the packet instructions

  2. In a deep pot, cook the garlic, onion, green pepper and chilli for 2 minutes on a medium heat in some olive oil 

  3. Add the beef and cook for a further 4 minutes

  4. Pour in the red wine and allow to simmer for 4 minutes on a low heat

  5. Add the carrot, tomatoes, oregano, salt and pepper cover and simmer for 1 hour, stirring every 15 minutes

  6. If you are pressed for time, cook for 30 minutes

  7. Mix the sauce with the spaghetti, top with parmesan and serve.

 
Pad Thai

Preparation time - 15 minutes

Cooking time - 15 minutes

Serves - 2

What you'll need...

250g rice noodles

2 small shallots, chopped

3 garlic cloves, chopped

1 red chilli, seeds removed, chopped

1 cooked chicken breast, skin removed and diced

100g bean sprouts

1 large carrot, grated

2 tablespoons of olive oil

2 large free-range eggs, beaten

2 limes, juiced

3 tablespoon fish sauce

5 sprigs of coriander, chop the leaves

70g salted peanuts, chopped

To prepare...
  1. Cook the noodles according to the instructions, drain and set aside

  2. In a wok or large frying pan, cook the shallots, garlic and chilli for 2 minutes on a high heat with some olive oil

  3. Add the chicken and cook for a further 2 minutes with more olive oil

  4. Add the bean sprouts and carrots and cook for 2 minutes

  5. Stir continuously throughout the process

  6. Make a well in the centre of the mix and add the eggs, cook until solid

  7. Top with the fish sauce, lime juice, coriander, peanuts and noodles and serve 

  8. Consume with chopsticks for that authentic feel. 

Chillies are packed with vitamin K, chicken is rich in vitamins B3, B5, B6, B9, D, protein, iron, selenium & zinc, carrots are loaded with vitamin A, olive oil is a great source of vitamins E, K and monounsaturated fats, eggs are high in vitamins B2, B5, B12, D, protein & iodine, fish sauce is crammed with sodium, coriander is a great source of vitamin K and peanuts are full of vitamins B3 & E.

Have a look at the nutrients page for more details.

 
 
Tomato Bredie

Preparation time – 30 minutes

Cooking time – 2 hours

Serves – 6

What you'll need...

2 tablespoon olive oil

4 lamb or mutton breast chops

2 tablespoons flour

1 large red onion, chopped

2 garlic cloves, chopped

2 400g tins chopped tomatoes

1 teaspoon salt

½ teaspoon ground black pepper

2 bay leaves

1 tablespoon white vinegar

1 dash Worcestershire sauce

1 beef stock cube, mixed with 1 cup boiling water

2 medium sweet potatoes, quartered

2 large carrots, sliced

Small bunch parsley leaves

2 cups brown rice, cooked

To prepare...
  1. Heat oil over medium-high heat in a large, heavy-bottomed pot

  2. Coat the meat in the flour, and cook in the hot oil until well browned

  3. Stir in the onion and garlic, and cook for 5 minutes, stirring continuously

  4. Mix in the tomatoes and beef stock

  5. Season with salt, black pepper, bay leaves, vinegar and Worcestershire sauce

  6. Cover, reduce heat, and simmer for 1¼ hours

  7. Stir occasionally, making sure the contents isn’t sticking to the bottom of the pot

  8. Stir in the potatoes and carrots, cook for an additional 30 minutes, until the potatoes are done and the meat is tender

  9. Top with parsley and serve with brown rice.

Olive oil is a great source of vitamins E & K and monounsaturated fats, lamb is rich in vitamin B2 & zinc, sweet potato is loaded with vitamins A & B5 and complex carbohydrates, carrots are filled with vitamin A and parsley is crammed with vitamin K. 

Have a look at the nutrients page for more details.

       MICHELLE BOEHM

BANT Registered Nutritionist,  

Registered Nutritional Therapist CNHC & Health Coaches Academy Certified Health Coach

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© 2016 by Michelle Boehm