Healthy Salad

Lunch & Dinner. 

Image by Eaters Collective

Serves 1

Cheddar, chorizo & spinach omelette

Ingredients:

2 large free-range eggs  

Splash of milk

20g spicy chorizo sausage, chopped

1/2 medium red, sliced

1/2 red bell pepper, sliced 

6 cherry tomatoes, halved 

Large handful baby spinach

30g cheddar cheese, grated 

Pinch of salt & pepper 

2 slices of bread 

Method: 

1. Lightly fry the red onion, tomatoes, pepper and spinach with the spicy chorizo in an ovenproof pan. No oil is needed as the chorizo will release its own oils as it heats. 

2. Beat together the eggs with a splash of milk, salt and pepper. 

3. Pour the eggs over the chorizo and vegetables in the pan. 

3. Leave to cook on a low heat for 5 minutes, or until you can slide a spatula under the omelette all the way around. 

4. Place your pan in the oven and allow to cook for 3-5 minutes, or until the top is just set. 

5. Remove from the oven and spinkle grated cheddar over the top.  

6. Serve with a couple of slices of toast and a scrape of butter. 

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Serves 1

Middle-Eastern Falafel Buddha Bowl

Ingredients:

4 Middle-Eastern falafels (Cauldron)

1/2 microwave rice & quinoa pouch  

6 cherry tomatoes 

1/2 small carrot  

10g cucumber 

1 steamed beetroot  

2 spring onions

Large spoonful houmous 

Salt and pepper 

 

Method: 

1. Wash the tomatoes, cucumber and spring onions and finely slice. 

2. Peel the carrot, then use the peeler to peel thin curls of the carrot flesh. Keep going until you've used the entire carrot. 

3. Thinly slice the beetroot. 

4. Tear the top of the rice & quinoa pouch and heat in the microwave according to the package instructions (you can also eat the rice & quinoa cold if you prefer as it's ready cooked).

5. Serve the rice & quinoa in a large bowl, then layer the salad and falafels on top.

6. Serve with a dollop of houmous and a sprinkle of salt and pepper. 

 

 

Crispy-Chilli-Beef-Noodles-recipe-square

Serves 2-3

Beef noodle stir-fry

Ingredients: 

430g diced British beef

1 medium red onion, diced

2 garlic cloves, minced

1 piece of fresh ginger (6cm), peeled 

80g broccoli spears  

1 medium carrot, sliced into curls 

1 red chilli, diced 

3 tbsp reduced salt soy sauce  

1 tbsp maple syrup

1 tbsp smooth peanut butter 

2 medium egg noodle nests

Method: 

1. Heat oil over a medium heat and sweat the onions and garlic until the onions start turning clear. 

2. Add the diced beef and cook until browned, stirring regularly. 

3. Add in the carrot curls (created by peeling strips of the carrot using a vegetable peeler), broccoli spears and the diced chilli. Cook for 10 mins or until softened. 

4. Add the soy sauce, maple syrup and peanut butter to the pan and stir well until everything is well-coated. 

5. Boil a pan of water, then submerge the egg noodle nests for 4 minutes (always cook according to the package instructions). 

6. Drain the noodles and serve topped with the beef stir-fry. 

Per serving:

kcal         Carbs         Pro         Fat

465           47g            36g         26g

Per serving:

kcal         Carbs         Pro         Fat

656           84g            18g         26g

Per serving:

kcal         Carbs         Pro         Fat

653           46g            59g         26g

Bowl of Spaghetti

Serves 4

Turkey bolognese with spaghetti

Ingredients: 

500g Turkey Mince

1 can chopped tomatoes  

1 medium onion, diced 

1 clove garlic, minced

3 stalks celery, sliced

1/2 bell pepper, sliced 

300g button mushrooms, sliced  

1 small courgette, sliced 

1tbsp tomato puree 

1/2 tbsp garlic puree 

1 tbsp Worcestershire sauce 

Salt + pepper 

Mixed Italian herbs 

1/2 tbsp rapeseed oil

300g spaghetti 

Method: 

1. Heat the oil over a medium heat and sweat the onions and garlic in a large pan until the onions turn clear. 

2. Add the turkey mince and cook until browned, stirring regularly. 

3. Add the rest of the veg and cook for 10 mins, or until softened. 

4. Add salt, pepper & herbs to taste.

5. Stir in chopped tomatoes, tomato puree, garlic puree & Worcestershire sauce until well combined. 

6. Turn down the heat and leave to simmer with lid on for 20 minutes (add half a cup water if starts to look dry). 

7. Bring a pan of water to the boil and add a pinch of salt. 

8. Add the spaghetti and boil for 10 minutes. Drain and serve with the bolognese. 

Top tip:

Fill the empty chopped tomato can with water if you need to add more liquid - this ensures you use every last drop of tomato for max flavour. 

Per serving:

kcal         Carbs         Pro         Fat

469           63g            43g         5g

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Serves 4-8

Cheesy chicken & broccoli burgers 

Ingredients:

500g Chicken Mince 

1 medium onion, diced

1 clove garlic, minced 

2 cups broccoli florets, chopped

1 large free range egg 

3/4 cup Panko breadcrumbs 

1 ball mozzarella, roughly chopped

1/2 tsp salt

1/2 tsp ground black pepper  

1/2 tbsp rapeseed oil

Burger buns

Salad to serve 

Method: 

1. Pre-heat the oven to 200°C (180°C fan oven). 

2. Heat the oil over a medium heat and lightly sauté the broccoli until starting to soften.  

2. Add the chicken mince to a large mixing bowl with all other ingredients, stirring thoroughly until well combined. 

3. Add the partially cooked broccoli to the mixture once cooled, and mix thoroughly again. 

4. Shape the mixture into 8 patties using your hands and place on a lined baking tray. 

5. Bake in the oven for 15 mins before flipping over and baking for a further 10 minutes. 

6. Serve with a burger bun and fresh salad, or a side of sweet potato fries.  

Per burger with bun:

kcal         Carbs         Pro         Fat

302           32g            17g         9g

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Serves 4

Vegetarian sausage pasta bake

Ingredients: 

8 veggie sausages (e.g. Quorn)
300g pasta 
1 medium onion, diced 

1 garlic clove, minced
1 head of broccoli, chopped  
1/2 bag curly kale 
2 sticks celery, sliced 

1 fresh green chilli, diced 

1/2 tbsp rapeseed oil

Cheese sauce 

1 can butterbeans, drained 

250ml soya milk (or milk of choice)

2/3 tbsp olive oil 

40g cheddar cheese 

1/2 tsp each salt & garlic granules 

Method:

1. Pre-heat the oven and cook the sausages according to package instructions. Leave to cool.

2. Pulse the cheese sauce ingredients, except the cheese, in a food processor until smooth.

3. Pour the sauce into a pan and heat gently, stirring in the grated cheddar. 

4. Boil a pan of water and add a pinch of salt. Boil the pasta for 10 minutes. 

5. Heat oil over a medium heat and sweat the onions and garlic until the onions turn clear. 

6. Add the remaining veg and cook for a further 10-15 minutes or until softened. 

7. Drain the pasta and add the vegetable pan with chopped sausages.

8. Pour over the cheese sauce stir well to transfer to an ovenproof dish. 

9. Sprinkle grated cheese over the top and bake for 30 minutes at 180°C.

Per serving:

kcal         Carbs         Pro         Fat

553           72g            28g         18g