Healthy Recipes – Food to Make You Feel Full

15 February 2007

Banana Honey Smoothie

1/2 cup nonfat milk
1/2 cup fat-free plain yogurt
1/2 frozen banana, peeled and chopped
2 tablespoons powdered protein supplement
1 1/2 tblsp flax seed
1 tsp honey
1/2 cup frozen strawberries

METHOD
In a blender, blend the milk, yogurt, banana, protein supplement, flax seed, honey, and strawberries until smooth.

Passion Smoothie

125g (5oz) mango, stone removed, peeled and diced
1 baby pineapple, cored, peeled and cut into thin wedges
125g (5oz) papaya (or pawpaw), peeled and sliced
2 kiwi fruits, peeled and cut into chunks
150ml (1/4 pt) tropical fruit juice
30ml (2tbsp) clear honey
For the topping:
30ml (2tbsp) Greek yoghurt
50g (2oz) crunchy muesli
clear honey to drizzle

METHOD
Mix the fruit pieces together along with the fruit juice and honey, divide between 2 bowls, top with the yoghurt and sprinkle with the muesli. Serve drizzled with honey for an energetic start to the day!
Serves 2

Honey Roast Lamb with Couscous

(Also Delicious with Pork fillet or Chicken Breast)
250g(9oz) couscous
2 neck fillets of lamb
5ml (1tsp) turmeric
5ml (1tsp) cinnamon
salt and freshly ground black pepper
60ml (4tbsp) clear honey
2 onions, sliced
1 garlic clove, crushed
50g (2oz) pistachio nuts
juice and rind of a lemon
small bunch coriander, freshly chopped.

METHOD
Preheat the oven to 220°C, 425°F, Gas Mark 7.
Remove any fat from the neck fillets, place in a roasting tin, brush with a little oil, then sprinkle the turmeric and cinnamon. Roast for 10 minutes then brush with honey and continue to cook for a further 5-10 minutes depending upon how "well done" you like your meat.

Meanwhile, place the couscous in a bowl and pour over 350ml (12fl oz) water. Leave to soak for 15 minutes, then steam over a large pan of water in a fine sieve for 35 minutes.
When the lamb is cooked, remove from the pan, cover with foil to keep warm. Transfer the cooking juices to a saucepan and add the onion and garlic. Cook over a high heat until the onions are browned and softened.

Stir in the remaining ingredients and then the couscous. Mix through then transfer to a serving dish. Slice the warm lamb and place over the couscous. Pour over any meat juices, then serve immediately with plenty of freshly chopped coriander.

Bang Bang Chicken Salad

1 cucumber
1-2 large carrots
Chinese leaf cabbage, shredded
30ml (2tbsp) sesame oil
1 clove garlic, crushed
pinch of dried chilli flakes
2 boneless skinless chicken breasts, sliced

Dressing

45ml (3tbsp) soy sauce
juice of 2 limes
30ml (2tbsp) freshly grated root ginger
4 spring onions, finely chopped
2 green chillies, finely chopped
45ml (3tbsp) clear honey
60ml (4tbsp) nut oil

METHOD
Place the dressing ingredients in a screw topped jar and shake well to mix together.
To prepare the salad, slice the cucumber, carrots and spring onions into fine matchsticks, mix with the shredded Chinese leaf and transfer to a serving plate or bowl.
Heat the oil and add the garlic, chilli flakes and sliced chicken. Stir fry until browned and cooked through. Add to the salad and toss through the prepared dressing.
Serve immediately.
Serves 4

Honeyed Plum Crumble

75g (3oz) butter
150g (6oz) wholemeal flour
50g (2oz) sugar
25g (1oz) wholegrain rolled oats
50g (2oz) chopped, toasted hazelnuts
900g (2lb) plums, halved and stoned
30-60ml (2-4tbsp) honey
rind of an orange

METHOD
Pre-heat oven to 200oC, 400oF, Gas Mark 6
Rub butter into flour until mixture resembles fine breadcrumbs. Stir in sugar, rolled oats and hazelnuts.
Place plums in a pan with 150ml (¼pt) water, honey and orange rind. Bring to boil and simmer for 15 minutes, uncovered, then transfer to an ovenproof dish and top with crumble mixture. Bake for 35-40 minutes until golden.
Serves 6

<< Back to articles page