My Healthy Recipes


My Healthy Recipes
These are my lunch dishes! Hope you enjoy making them



Sweet and Sour Salmon, Pineapple
and Red Capsicum Skewers




These are simply delicious! Tangy,sweet and sour!Have it as a Healthy lunch or make at BBQ
My lunch the other day!











Ingredients:

8 , one inch pieces cubed fresh salmon
8, inch pieces red capsicum
8, inch pieces pineapple
3 tblsp Soy sauce
2 tblsp Balsamic Vinegar
3 tblsp peanut oil
1 tsp Red chilly paste
1 tsp Ginger paste
1 tsp Garlic paste
4 tsp Sweet chilly sauce
Little salt and pepper



Method

Mix all the sauces, oil and ginger, garlic and salt and pepper in a bowl to make a marinade
Thread the salmon, capsicum and pineapple on bamboo skewers.
Brush the marinade on it
Grill under a hot grill till nice and golden or on an open BBQ
Enjoy!

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Grilled Eggplant (see recipe in the Veg section) 

on a bed of salad served with Fried (or poached egg)

and garnished with grape tomatoes



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Pan Fried Salmon served with Grilled Egg Plant
and Grape Tomatoes and Mint




Pita Bread Pizza/Kale and Ham Pita Pizza



Pita Bread is round flat bread with a pocket (pita pocket). It is made from whole wheat or plain flour. 
It has many uses such as eating gravy dishes as a scoop, as a sandwich with kebabs, or making a pizza.
Using it as a pizza base is a great low fat option. 

You can make a quick and easy pizza for make for lunch or a quick snack for hungry kids. It is light and crispy too!

Use your own topping, your choice of cheeses or sauces to make this versatile dish.

You will need a base sauce, such as thick tomato paste, add to it seasonings such as garlic, paprika, cayenne pepper, pepper, Tabasco sauce, barbecue sauce, tomato sauce. Or used sun dried tomato sauce!
For toppings use any meat of your choice such as chicken, sausages, tiny meat balls, ham, or cold meats (cold cuts such as turkey etc.).

Topping can be vegetarian: such as roasted cubed vegetables for last night’s dinner, pumpkin, spinach, onions, tomatoes, capsicums, sweet potatoes, olives, mushrooms etc.
For cheeses use goat’s milk, cheddar, feta, mozzarella, baby (cherry) bocconcini










(Bite sized balls made of fresh mozzarella) Parmesan or any cheese of your choice.

Here are the ones I made the other day for lunch!

Ingredients (serves 2)
2 pita pockets cut in half. I used an extra half piece too.(totally 5 halves)
Olive oil for brushing the pitas
Tomato paste mixed with little sun dried tomato sauce*
1 cup chopped spinach (I used Kale)



I tomato, seeded, thinly sliced
Half red capsicum, thinly sliced
1 onion diced or sliced
2 cloves of garlic sliced
Ham slices torn into pieces
Fresh goat’s milk cheese
Grated Parmesan cheese
1 tsp. dried herbs (oregano, basil or parsley)
Cracked pepper

Method
Chop the spinach, tomatoes, capsicums, onions and garlic and saute in a pan
Let it cool.
Pre heat the oven to 200 C
Tear the ham slices in to pieces.
Spray baking tray lined with foil with olive oil. Spray the pita slices on both sides and arrange them in the tray.


Spread the tomato paste* then layer with the sauteed vegetables, ham, goat’s cheese (dot the cheese), sprinkle the dry herbs and pepper.
Place the pizza slices in the over till the cheese melts and the edges become crispy
(Takes about 10 minutes –keep an eye not to burn)
Serve hot with a salad or rocket leaves.



Quinoa Risotto



Quinoa (pronounced "kin-whaa" ) is a healthy grain-easy to digest-as it is gluten free.It is available in heath food shops or in most supermarkets in the health food aisle.

























Ingredients:

1/2 cup quinoa
1/2 cup cauliflower florets
1/2 cup mixed frozen veg mix(carrot, corn, green peas)
1 small onion diced
3/4 cup almond milk (or plain milk)
Salt to taste
1/2 tsp freshly grated pepper
2 tsp wholegrain mustard
1/2 tsp chilly flakes
75 grams grated Parmesan cheese

Method:

Wash the quinoa and keep aside
Add 1/2 cup warm water to a pan with all the veges and cook them till tender.
Add the almond milk, quinoa, chilly flakes, salt pepper and mustard and let it cook on slow heat for about 15 minutes
Stir in the Parmesan cheese
Serve with your favourite salad or crispy sweet potato chips like I did!




Watermelon Ice Fizz
                                                   



Watermelon juice makes a healthy cooling drink to quench your summer thirst!













Ingredients:

1 cup diced sweet watermelon

1 plum chopped (optional)
Fizzy lemonade (I used Sprite)
2 ice cubes

Method:

Put all the ingredients in the blender-except the fizzy lemonade

Pour in a tall glass and fill it upto little over half level
Top up with the fizzy lemon. Serve chilled with a straw!



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Health Tips


Chew your food well-as the saliva mixed in food helps in aids in the breakdown of food

Avoid drinking water with food. Have it 1/2 and hour before food or 1 hour after you eat.

Avoid drinking ice cold water as it shocks the Hydrochloric Acid (which aids in digestion) in the stomach.

Drink hot green tea instead with food

Red wine is fine -as it is fermented it aids in digestion. Wine should be at room temperature and best kept to 3oz

Don't eat if you are stressed! Stess can stop the digestion process. Clam down, listen to good music and pleasant conversations on the dining table.

Eat your food slowly, it allows you to breathe between mouth foods, increasing the oxygen intake in your body.

Eat fruit on an empty stomach. Not after meals as a dessert.

Exercise to keep your stress levels in check. Exercise calms you and your digestion improves.

Antibiotics can kill the good bacteria in your digestive system,hence not allowing the food to digest well. Take a probiotic as it has good bacteria, like yogurt it has health 'flora' bacteria

Eat your cereals with rice milk, almond milk or any other milk but dairy milk.

For optimal digestion start your meal with the salad or vegetables first, followed by rice/ lentils, then followed by meat/fish

Hungry between meals? Don't go for snacks-go for a full glass of water first. Chances are you won't
need that snack!

Have a headache? Don't go for that painkiller, go for a glass of water. (Chronic headaches? Go to your doc!)

Repair your gut lining? Drink Aloe Vera juice, raw cabbage juice.



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