Posts Tagged 'health'

Foodie Friday: Healthy Haddock Supper

(Serves 4)

500g new potatoes, halved or thickly sliced
3 tbsp olive oil
2 tsp cumin seeds
4 x 150g haddock fillets
8 ripe tomatoes, quartered
Salt and pepper
Sprigs of dill
1 tbsp balsamic vinegar
Rocket leaves, to serve

1. Heat the oven to 220C, gas 7. Put a roasting tin in the oven to heat up.
2. Meanwhile, add the potatoes to a pan of boiling salted water, cook for 10 minutes and drain.
3. Add the potatoes to the tin, drizzle over 1 tbsp of the oil, season and scatter over the cumin seeds. Roast for 10 minutes.
4. Brush the fish with 1 tbsp oil. Add the tomatoes to the tin, put the fish on top and sprinkle over the dill. Roast for another 8-10 minutes.
5. Whisk the remaining oil with the vinegar. Drizzle over the fish and serve with rocket leaves on the side.

Foodie Friday: Easy Paprika Goulash

(Serves 4)

400g pork tenderloin, cubed
2 tsp sweet smoked paprika
500g passata with garlic and herbs
500g potatoes, quartered
500g Greek yogurt
Salt and pepper
Sprigs of parsley (optional)

1. Preheat the oven to 190C, gas 5. Heat a large non-stick flameproof casserole, add a few squirts of FryLight and the pork, and season. Sprinkle over the paprika and fry for 5 minutes or until browned, turning as needed.
2. Add the passata, potatoes and 350ml water to the pan. Bring to the boil, cover and cook in the oven for 40 minutes, until the meat and potatoes are tender.
3. Serve with a generous dollop of yogurt and a few sprigs of parsley on top of each portion.

Foodie Friday: Easy Cheesy No-Pastry Quiche

(Serves 6)

200g Tenderstem broccoli
2 tbsp olive oil
1 red pepper, deseeded and sliced into strips
6 large eggs, lightly beaten
120g goats’ cheese, sliced
1 tbsp grated Parmesan
25g pine nuts

1. Preheat the oven to 220C, gas 7. Blanch the broccoli in boiling salted water for 2 minutes, then drain.
2. Heat the olive oil in a heavy-based frying pan, add the pepper and fry for 5 minutes until nearly tender.
3. Pour the eggs into the pan and add the goats’ cheese and Parmesan. Season generously. Cook for a few minutes to firm up the base, then sprinkle over the pine nuts.
4. Pop the pan in the oven for 8-10 minutes, until the quiche is puffed, golden and completely set. Cut into wedges to serve.

Enduring Discomfort

Whenever we make the effort to free ourselves of an addiction or a habit we no longer need, we are often surprised to find ourselves missing the old pattern as we would a familiar friend. This sounds counterintuitive, because we think we should instinctively gravitate toward that which is good for us. And yet, it makes a lot of sense when you consider that we humans are creatures of habit. This is why we gravitate to people and places—and patterns of behavior–that make us feel comfortable. Therefore, many of the habits we form are not conscious and are based instead on learned behavior from role models who were not always making the healthiest decisions.

Most addictions begin as a way of avoiding feelings that are extremely uncomfortable, so it makes sense that stopping the addiction means, for a time, a fair amount of discomfort. The same, of course, is true of habits that we have developed over time that we are ready to release. Just knowing that this is hard, and having compassion for ourselves as we work through this process, can help us to stay the course when we feel the urge to backtrack. It’s also helpful to remember that in time we will establish new, healthier patterns, and the yearning for the old ones will disappear. Eventually, we will instinctively reach for things that are good for us, and the longing for positive change may form the basis of a new habit.

The only way to get to this new place is to endure a time of difficulty, which is a challenge we can confidently handle, if we remember that it will lead to the change we seek in our lives. Our bodies, hearts, and minds always need time to adjust to a new way of doing things, but they will adapt, and even become our allies, if we remain true to our vision of a new way.


Foodie Friday: Chickpea Curry, Southern Style

(Serves 6)

2 tbsp vegetable oil
1/2 x 165g jar Madras paste
4 garlic cloves, crushed
1cm piece root ginger, finely chopped
3 onions, chopped
4 tomatoes, chopped
2 x 400g cans chickpeas, drained and rinsed
200ml light coconut milk
100g baby spinach
Handful fresh coriander leaves

1. Heat the oil in a large pan, add the curry paste and fry for a couple of minutes. Add the garlic, ginger and onions and cook gently for 10 minutes until the onions are tender but not browned.
2. Add 450ml water, the tomatoes and chickpeas. Simmer for 15 minutes, stirring from time to time.
3. Pour in the coconut milk, add the spinach and cook for 5 minutes. Scatter over the coriander leaves and serve with naan bread, if you like.

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April 2017
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