Ask Away Blog: Take Care Of Your Body With These Recipes

Take Care Of Your Body With These Recipes

Wednesday, March 3, 2021

 

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It is so important for us to look after our body throughout the years of our lives - and as we grow older we should be more aware of what we put into our bodies.

Today we want to talk about how you can keep yourself fighting fit by eating the right meals - and we want to share some healthy recipes with you that will benefit the body in many different ways. Enjoy these recipes and make yourself feel stronger and fitter this year.

Kale and feta risotto

This simple risotto is not only a comfort food but it is also chocked full of goodness. Kale is a superfood and this is the ideal midweek meal to fuel you for a healthy day.

Ingredients:
250g arborio rice or farro
2 cloves garlic
50g pine nuts
150ml white wine vinegar
Zest of 1 lemon
200g kale
500ml vegetable stock
250 ml passata
100g chopped feta
100g Parmesan

In a saucepan, drizzle some oil and add your chopped garlic. Add in the rice and stir until coated.

Pour in white wine vinegar and stir until absorbed.

In a jug, mix your passata and vegetable stock. Heat in the microwave for 1 minute until hot.

Add a small ladle of stock to your pan and stir until absorbed.

Repeat this step until all of the liquid is gone.

Chop and rinse your kale and add this to the pan - simmer for 10 minutes.

Once the rice is tender and your kale is done - add lemon zest, pine nuts, feta and half of the Parmesan and stir.

Serve and add the remaining Parmesan.


Lemon and garlic chicken

Chicken is a lean form of protein that is ideal for helping us maintain strong muscles and ensure we don’t fall foul to injury through tears. Lemon has some amazing healthy properties such as maintaining healthy skin and boosting our metabolism. And garlic is great for a strong immune system. This simple chicken can be served with potatoes, salad, or noodles for a simple meal.

Ingredients:
2 chicken breasts, butterflied
1 lemon
3 cloves garlic
1 tbsp dried parsley
1 tsp dried basil
Salt and pepper
1 tbsp capers
1 tbsp olive oil

Season your chicken with salt and pepper and drizzle with oil. Heat up a frying pan and add your chicken.

Leave the chicken for 4 minutes and allow it to cook. Flip over.

Add chopped garlic, herbs, and capers to the pan along with some extra oil and mix well.

Zest a lemon and add the zest to the pan.

Add the juice of 1 lemon to the pan.

Season to taste and serve this juicy chicken with a myriad of side dishes.


Strawberry sorbet

It is so important for us to look after our teeth and have regular visits to our local endodontist. One thing you can do at home to keep the teeth happy and healthy is eat plenty of antioxidants. Strawberries are chocked full of antioxidants and will help keep you healthy. This sorbet is a simple dish and acts as the perfect dessert for a healthy meal.

Ingredients:
500g strawberries
200g sugar
270ml water
1 lime, juiced

Add sugar and water into a saucepan and bring to the boil. Simmer for 5 minutes until thickened. Leave to cool.

Add strawberries and lime juice into a blender and blend until smooth. Pass through a sieve to get rid of seeds or bits.

Combine fruit and syrup mixture. Freeze.


Simple granola

Granola is a hearty breakfast option that will help you to get ready for a productive day. This simple recipe is ideal served with a dollop of yogurt and some fresh fruit.

Ingredients:
200g rolled oats
100g mixed nuts
50g raisins
50g goji berries
50 ml coconut oil
30 ml honey
Dark chocolate chips (optional)

Start by adding your nuts to a food processor to grinder and blitz until small chunks.

Add all ingredients to a bowl and stir through. The mixture should be a little sticky and wet, you can add more honey or coconut oil to help.

Spread onto a grease baking sheet and bake for 12 minutes at 200C.

Allow to cool, and then break up into pieces and serve. You can store this for up to a month in an airtight container.


Sweet potato and beef stew

Sweet potato is a good that is packed full of vitamins and flavour and lacks the level of carbs it’s older brother does. Sweet potato is helpful for people who suffer with IBS and it can aid digestion and ensure a healthy body.

Ingredients:
500g lean diced beef
250g sweet potatoes
100g carrot
300ml low salt beef stock
1 can stout or 1 glass red wine (optional)
1 tbsp tomato paste
1 tbsp mixed herbs
1 tbsp Worcestershire sauce
80g peas

Coat your diced beef with salt and pepper and some flour. In a large frying pan, add the beef and brown on all sides. Transfer to your stew pot or slow cooker.

Chop up the sweet potato and carrot into chunks and add to a cold pan. Boil for 4-5 minutes and add to your stew pot.

Add the stout or red wine at this stage. This will add a depth of flavour to the dish and can help make the beef more tender. You can skip this step if you want to but the flavour will be slightly less punchy.

Add mixed herbs, tomato paste, and Worcestershire sauce to the pot and stir.

Add stock and cover.

Either cook at 140C in the oven for 3 hours or in the slow cooker on medium for 6 hours.

Check the beef is cooked and is falling apart. If so, add your peas.

Serve with vegetables or with a slice of bread.


Vegetable ratatouille

This ratatouille recipe is just what you need if you want to put a pep in your step this week. Full of butternut squash which is great for the skin and digestion - Ratatouille is a great meal when you feel a little rundown and in need of some help. This batch makes enough for 4-6 servings so is an ideal freezer meal too.

Ingredients:
500g beef mince, or meatless mince
1 large butternut squash
1 large aubergine/ eggplant
2 courgettes/ zucchinis
1 carrot
1 sweet potato
1 white onion
2 garlic cloves
Bunches of: basil, thyme, rosemary, parsley
400ml tomato passata
1 tbsp tomato paste
1 tbsp Worcestershire sauce

Peel and chop your butternut squash into small chunks. Chop all of the other vegetables except onion. Add to a couple of baking sheets and sprinkle with salt and pepper and drizzle with oil.

Mince garlic and add to your vegetables. Roast for 1 hour at 220C.

After 45 minutes - chop up your onion finely as well as your herbs and add to a large saucepan with olive oil. Cook for 5 minutes before adding mince. Cook the mince through and then add tomato paste and Worcestershire sauce.

Add your roasted vegetables to the pan and stir. Add your passata and simmer for 5-10 minutes.

Serve with Parmesan and a slice of crusty bread.


Spinach and halloumi bagel

Spinach is full of zinc as well as iron and both of these minerals will do wonders for your immune and nervous system. To make the most of your lunchtime- these tasty bagels are the perfect choice and will set you up for the rest of the day.

Ingredients
100g spinach
3 -4 slices halloumi
1 slice beef tomato
Low fat houmous
1 bagel

Toast your bagel to your liking and then spread a small amount of houmous on each side.

In a pan, fry your halloumi for a few minutes on each side until crispy. Remove.

Assemble your bagel with a bed of spinach, then halloumi, and tomato. Add the top and enjoy!


Banana ice cream

Bananas are rich in potassium and they are also brilliant for your teeth and your skin. This super simple ice cream is the perfect summer dessert and it will allow you to enjoy a sweet treat without the guilt.

Ingredients:
100g frozen banana
200g frozen fruit (mango, strawberry, summer fruits)
2 tbsp natural yogurt
2 tbsp honey

Choose your fruit depending on the flavour you want and your favourite combination. One tasty combination is strawberry and mango.

In a blender, add all of your ingredients and blend until smooth and thick. This might take some time and you may need to add some fruit juice or water to help.

Once blended, place in an airtight container and freeze for 1 hour.

You can serve this with some fresh fruit on top, a drizzle of honey, or even some dark chocolate chips for a sweet treat!

The aim of these recipes in our list today are to target different aspects of your body and help them stay strong. Using different foods to treat different ailments is a great way to diet and it will allow you to feel healthy and strong always. Enjoy these meals and feel much fitter and stronger this year!



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