Healthy eating: evening meal suggestions
Grilled tuna with potatoes and vegetables
Baked salmon with noodles, green beans, mange tout
Pasta with cherry tomatoes, anchovies and olives
Roast chicken with sweet potato and cauliflower
Lentil and mixed vegetable curry
Homemade pizzas
Chicken curry
Leek and bacon pasta
Leek and mushroom pasta
Pork chops with sweet potato mash and apple sauce
Salmon burgers with new potatoes and salad
Bean casserole
Chinese chicken in lettuce cups
Vietnamese baked fish
Cajun chicken with rice and peas
Baked crusted cod
Pumpkin, chickpea and spinach red curry
Garlic chicken stir fry
Beef or chicken fajitas
Grilled steak with sweet potato wedges and rocket
Spicy lamb flatbread pizza
The quantities suggested in these recipes are to serve 4 and can be adjusted to suit your requirements.
1. Grilled tuna with potatoes and vegetables
4 Tuna steaks
2 Large tomatoes chopped
Handful of parsley
Olives: green & black
Peppers: 1 red, 1 yellow, 1 orange
Black pepper
2 Cloves of garlic
400g New potatoes
Chop the parsley, olives, peppers and garlic.
Mix with the tomatoes and season.
Wrap in foil with the tuna and heat in the oven for 30 minutes at 200oC.
Boil the potatoes until soft.
Great source of Omega 3, vitamin A, B12, C, niacin and selenium
2. Baked salmon with noodles, green beans, mange tout
1 Clove garlic
1 tbsp Olive oil
Fresh basil
Pepper
1 Lemon
4 Salmon fillets
300g Green beans
300g Mange tout
400g Fresh noodles
2 tbsp Chopped fresh parsley
Crush the garlic and then mix with the olive oil, chopped basil, salt, pepper, lemon juice and chopped parsley.
Cover the salmon fillets with the mix then place them in foil and cook in the oven for 35-40 minutes at 190C.
Steam the green beans and mange tout and boil fresh noodles in water. Serve with lemon wedges.
This meal is a great source of omega 3, protein, vitamin B, vitamin C, niacin, selenium and zinc
3. Pasta with cherry tomatoes, anchovies and olives
400g penne, fusilli or tagliatelle
2 tsp olive oil
1⁄2 large onion, chopped
1 clove garlic, minced
1⁄2 green pepper, chopped
100g mushrooms, sliced
1 courgette, sliced
400g cherry tomatoes, halved or 1 x 400g tin chopped tomatoes
50ml white wine (optional)
1 tbsp tomato puree
1 small tin anchovies
50g olives
Handful chopped basil
2 tbsp parmesan cheese
Salt and pepper if desired
Cook the pasta for 10 minutes or as per packet instructions.
Heat the olive oil in a large saucepan over a medium heat.
Cook the onion for 3 minutes until soft, then add the garlic and other vegetables.
Cook for 1 minute, then pour in the white wine and allow to sizzle for a further minute.
Add the tomatoes and tomato puree and cover with a lid, cooking for 5 minutes.
Next add the olives and anchovies, cooking for a further 2 minutes.
Serve over the pasta with a sprinkling of chopped basil and parmesan cheese.
NB the anchovies could be omitted to create a vegetarian dish
A quick and easy dinner, packed with vitamin C and antioxidants. The anchovies are also a great source of healthy omega 3 fats, which help reduce inflammation in the body and play an important role in the prevention of heart disease.
4. Roast chicken with sweet potato and cauliflower
2kg chicken
400g sweet potato
1 small cauliflower
2 medium carrots
Green beans
2 tsps olive oil
Seasoning: salt, pepper, rosemary and thyme
For the gravy
250ml chicken stock
1 tsp flour
1 tsp gravy browning
Pre-heat oven to 200oC. Season chicken with salt, pepper, thyme and rosemary and put in the oven for 90 minutes or more according to cooking instructions for chicken size.
Cut the sweet potato and carrots into chunks and par-boil for 10 minutes. Drain. Chop the cauliflower into chunks and place in a large ovenproof dish (or two if necessary), together with the sweet potato and carrots, drizzle with olive oil, shake and add to the oven for 25 minutes.
Top and tail the green beans and steam for 3-4 minutes.
Towards the end of cooking, take some of the juice from the chicken, drain off the fat, add to a pan and mix with a teaspoon of flour, the chicken stock and gravy browning. Stir continuously until it thickens and serve.
This recipe includes sweet potato and roasted cauliflower for a change to the traditional roast which also gives the dish a nutrient boost.
5. Lentil and mixed vegetable curry
1 tbsp oil
1/2 tsp black mustard seeds
1 onion
2 curry leaves
1 fresh green or red chilli, finely chopped
2.5cm piece fresh ginger
1/2 cauliflower, broken into florets
1 large carrot, sliced
115g green beans cut into 2.5cm lengths
1/4 tsp ground turmeric
1/4 tsp chilli powder
1/2 tsp cumin
1/2 tsp garam masala (or use curry paste instead of individual spices)
1/4 tsp salt
250g tinned tomatoes
50g frozen peas, thawed (optional)
60g lentils
250ml vegetable (or chicken) stock
Serve with basmati or brown rice
Heat the oil in a large saucepan and fry the mustard seeds for 2 minutes until they start to splutter. Add the onions and curry leaves and fry for 5 minutes.
Add the chopped chilli and ginger and fry for a few minutes. Add the cauliflower, carrots and beans, turmeric, cumin, chilli powder, salt and tomatoes and cook for 3 minutes.
Add the thawed peas if using and cook for another 2 minutes. Add the lentils and stock. Cover and simmer over a low heat for 20 minutes or until all vegetables are cooked.
This is a high fibre, low fat dish that is a tasty meat-free dinner and works well as leftovers for lunch the next day.
6. Homemade pizzas
4 Wholemeal pitta pockets
Olives
Tomato paste
1⁄2 Onion
4 Slices deli ham
Mushrooms
Grated cheddar cheese
Preheat the oven to 180C. Spread a thin layer of tomato paste on to the pitta pockets and then add your desired toppings. Sprinkle a little grated cheese on top and then cook in the oven for around 15 minutes or until the cheese is golden.
Make an extra one to take for lunch the next day
Put whatever toppings you like on the pizzas – make them to suit family tastes – just limit the fatty meats such as salami and how much cheese goes onto each pizza
7. Chicken curry
4 tbsp Curry paste
4 Chicken breasts
1 Onion
1 green pepper
100g mushrooms, chopped
1 x 400g tin chopped tomatoes
2 handfuls baby spinach
250g basmati rice
1 tbsp Olive oil
Heat the oil in a large saucepan, cut up the chicken breasts and heat in the pan until sealed.
Chop the onion and add to the chicken.
Add the curry paste and stir.
Put the rice on to cook.
Add chopped green pepper, mushrooms and chopped tomatoes to the chicken.
Leave to simmer for 20 minutes.
Towards the end of cooking, add the baby spinach.
Drain the rice and serve.
This recipe is packed with vegetables. Adding vegetables to your dinner is an easy way to get your 5 a day.
8. Leek and bacon pasta
350g Wholemeal pasta
25g Butter
200g Back bacon
3 Medium leeks
2 tbsp Light cream cheese
Black pepper
Boil water, add salt and then cook pasta for 10-12 minutes.
Heat butter in a frying pan and add chopped bacon and leeks for 5-6 minutes.
Add cream cheese, mix and simmer for a few minutes.
Drain pasta, return to pan and add bacon/leek mixture, stir, season and serve.
This meal is a good source of iron, protein, fibre and B vitamins
9. Leek and mushroom pasta
350g Wholemeal pasta
25g Butter
200g Mushrooms
3 Medium leeks
2 tbsp Light cream cheese
Black pepper
Boil water, add salt and then cook pasta for 10-12 minutes.
Heat butter in a frying pan and add chopped mushrooms and leeks for 5-6 minutes.
Add cream cheese, mix and simmer for a few minutes.
Drain pasta, return to pan and add mushroom/leek mixture, stir, season and serve.
10. Pork chops with sweet potato mash and apple sauce
4 Pork chops
Small broccoli head
Bag of spinach
400g Sweet potatoes
25g Butter
50ml milk
1 large apple
Pre-heat the grill to 200C and grill the pork chops for 15 minutes or until cooked through.
Peel and chop the potatoes.
Boil for 20 minutes or until soft then mash with a little butter, milk and pepper.
Peel and chop the apple into thin slices.
Place in a small saucepan with 40ml water.
Cover with a lid and cook for 10 minutes or until soft.
Allow to cool slightly, then mash with a fork or potato masher and transfer into a bowl.
Steam broccoli and spinach for 3-4 minutes.
Serve on plates with a dollop of apple sauce and gravy if desired.
This recipe include sweet potato mash for long-lasting energy and a homemade apple sauce.
11. Salmon burgers with new potatoes and salad
500g New potatoes
4 x 175g/6oz Skinless salmon fillets
1 tbsp Poppy seeds
1 tbsp Sesame seeds
1 tsp Ground cumin
1 tsp Dill
Black pepper
1 tbsp Olive oil
1 Cup crème fraiche optional
3 Spring onions white and green parts chopped
1 tsp Lemon juice
Green lettuce
Combine the lemon, crème fraiche and spring onions together in a mixing bowl, add pepper then put to one side.
Place salmon and cumin in a food processor and pulse until looks like coarse mince to form burgers.
Transfer the salmon to the mixing bowl; add pepper, sesame seeds, poppy seeds and dill. Mix together using your hands.
Form 4 burgers of equal size about 3⁄4 inch thick.
Drizzle the burgers with the olive oil and fry for 4 minutes on each side (3 minutes for a pink centre).
Serve with boiled new potatoes and lettuce.
Good source of omega 3, protein, vitamin D, vitamin E, calcium and selenium
12. Bean casserole
1⁄2 Tin chickpeas
1⁄2 Tin black-eyed beans
1⁄2 Tin flageolet beans
1 Onion chopped
1 tbsp Olive oil
1⁄2 tsp Cumin
1⁄2 tsp Turmeric
1 Large green pepper
3 Sticks celery chopped
1 Large carrot chopped
4 tbsp Tomato puree
1 Tin chopped tomatoes
1 tbsp Fresh parsley
3 tbsp Water
2 tbsp Parsley chopped
Season to taste
Heat the oil in a large saucepan; add the spices, onions, carrots, celery and peppers.
Fry until soft, rinse all the tinned beans and add to the vegetables and stir.
Add the water, tomato puree and tinned tomatoes; simmer with the lid on for 30 minutes.
Serve with quinoa or brown rice.
Garnish with parsley.
Good source of fibre, protein, folic acid, zinc, phosphorus and calcium
13. Chinese chicken in lettuce cups
300g chicken, pork or turkey mince
A pinch chilli flakes
2-3 spring onions, chopped
1⁄2 red pepper chopped
1 garlic clove, crushed
1 tsp grated ginger
1 tbsp olive oil
Drizzle of sesame oil
1 carrot grated
Handful of green beans finely chopped
2-4 tbsp reduced salt soy sauce
1 tsp Chinese five spice powder
1 tbsp clear honey
Baby gem leaves (romaine, round or cos lettuce leaves)
200g cooked rice/noodles, to serve
Lime wedges, to serve
Chopped peanuts (optional)
Mix the mince with the chilli, sesame oil, spring onions, garlic, and ginger. Leave to marinade and prepare the vegetables.
Heat a large non-stick frying pan or wok over a medium heat and cook the mince mixture for about 5 to 8 minutes, breaking the meat up with the back of a fork until golden brown.
Add the green beans, red pepper and carrot, stir-fry for 5 minutes. Add soy sauce, honey, chilli flakes and five spice powder.
Stir to combine and continue to heat until the chicken is cooked through, the liquid has evaporated and it starts to sizzle. Add a squeeze of lime juice and turn off the heat.
Serve the mince in baby gem leaves, with cooked rice or noodles and lime wedges to squeeze over. Sprinkle with chopped peanuts.
This recipe contains chillis, which are thought to be good for the heart and circulation as well as having anti-bacterial and pain relieving properties.
14. Vietnamese baked fish
4 white fish fillets, eg. Cod, Haddock, Pollack, Ling
1⁄2 red onion, finely chopped
1⁄2 red pepper, chopped
1 small carrot, thinly sliced
1 head Bok Choy or handful of baby spinach
1 stalk lemongrass, finely chopped
1 small red chilli
2cm piece fresh ginger chopped or grated
1⁄2 lime, juiced
2 tsp fish sauce
200ml coconut milk
250g brown or basmati rice
Handful fresh coriander
Pre-heat oven to 180C. Cut out 4 pieces of foil, each large enough to wrap one fish fillet. Place in a large ovenproof dish.
Chop red onion, pepper and carrots and put into a bowl. Add ginger, lemon grass and chilli, together with lime juice, fish sauce, coriander and coconut milk. Stir to mix ingredients, then add fish fillets and stir again to coat. Leave for 10 minutes to marinade.
Place a fish fillet in the centre of each piece of foil. Divide the sauce between the 4 fillets and pour over. Wrap each fillet like a parcel and place back in the ovenproof dish. Cook in the oven for 15-20 minutes.
Cook the rice for 10-12 minutes or according to packet instructions.
Steam the bok choy or baby spinach in a colander over the cooking rice for a few minutes.
Serve the rice in bowls with the fish placed on top, finished with the sauce and steamed vegetables.
This is a traditional Vietnamese recipe, although the Vietnamese would use banana leaves rather than foil to wrap the fish! The coconut milk makes it higher in calories than most fish dishes, making it satisfying and filling.
15. Cajun chicken with rice and peas
Chicken
8 chicken drumsticks
3 teaspoons cajun seasoning
1⁄2 lime, juiced
2 tbsps olive oil
1⁄2 small brown onion, finely diced
Rice and peas
400ml light coconut milk
60ml water
1⁄2 teaspoon ground allspice
1⁄2 teaspoon salt
Pinch of freshly ground black pepper
3 fresh thyme sprigs
Red or green pepper, chopped
1 garlic clove, crushed
250g basmati rice
400g kidney beans, rinsed and drained
Combine the cajun seasoning, onion, oil and 1 tablespoon lime juice in a large bowl. Add the chicken and stir to coat. Cover and leave for 1-2 hours.
Pre-heat an oven to 180C. Place the chicken in an ovenproof dish and cook in the oven for 25-30 minutes.
Combine the coconut milk, water, chopped peppers, allspice, salt, thyme and garlic in a medium saucepan over medium- high heat, and bring to a boil. Stir in rice; reduce the heat to low.
Cover and cook for 20 minutes, or until all the liquid is absorbed.
Remove pan from heat. Remove the thyme sprigs and discard. Gently stir in the beans. Cover and let stand for 5 minutes before serving.
This is a traditional Caribbean dish, which is high in fibre and great for the digestive system.
16. Baked crusted cod
4 Cod fillets
200g Brown bread crumbs
2 tbsp Olive oil
2 tbsp Chopped parsley
2 tbsp Chopped dill
The juice and grated peel of 1 lemon
1 Clove of garlic
Black pepper
2 Eggs beaten
Flour
500g baby new potatoes
•Large bag of leaf spinach
Pre heat the oven to 200C .
Combine together the breadcrumbs, olive oil, lemon and lemon peel, herbs and some ground pepper.
Coat the cod with some flour and dip into the beaten egg, then coat with the breadcrumb mix. Bake in the oven for 20mins.
At the same time put the potatoes on to simmer.
With 5 minutes to go, place the spinach in a large pan with a small amount of boiling water at the bottom so the spinach can gently steam.
When ready serve fish, potatoes and spinach.
Good source of protein and B vitamins
17. Pumpkin, chickpea and spinach red curry
2 tsp vegetable oil
1 Onion, halved, thinly sliced
500g Pumpkin, deseeded, peeled, cut into 3cm pieces
1 x jar Thai red curry paste
185ml Light coconut milk
60ml Water
1 x 400g tin chickpeas, rinsed, drained
1 bunch spinach, washed, dried, ends trimmed
2 tbsp fresh coriander leaves
250g brown rice
Heat the oil in a medium saucepan over medium-high heat.
Add the onion and cook, stirring, for 3-4 minutes or until onion softens.
Add the pumpkin, curry paste, coconut milk and water and bring to the boil.
Reduce heat to low and cook, covered, stirring occasionally, for 12-15 minutes or until pumpkin is tender.
Cook the rice for 15 minutes or as per packet instructions.
Add chickpeas and spinach to the curry.
Cook, covered, for 3-4 minutes or until spinach wilts.
Remove from heat and serve in bowls over the rice and sprinkled with coriander.
This recipe uses a red curry paste rather than a Madras cooking sauce to give it a Thai flavour.
18. Garlic chicken stir-fry
1 tbsp Peanut oil
6 Cloves garlic, crushed
1 tsp grated fresh ginger
1 bunch spring onions, chopped
1⁄2 tsp salt
450g boneless skinless chicken breasts, cut into strips
1 red onion, thinly sliced
150g carrots, thinly sliced
1 red pepper, thinly sliced
300g mange tout
240ml Chicken stock
2 tbsp reduced salt soy sauce
2 tsp sugar
2 tbsp flour
250g brown or basmati rice
Cook the rice for 10-12 minutes or as per packet instructions.
Heat peanut oil in a wok.
When oil begins to smoke, quickly stir in 2 cloves minced garlic, ginger, red onion and salt.
Stir-fry until onion becomes translucent, about 2 minutes.
Add chicken and stir until sealed, about 3 minutes.
Add remaining 4 cloves minced garlic and stir.
Add spring onions, carrots, bell pepper, mangetout and half of the stock and cover.
In a small bowl, mix the remaining stock, soy sauce, sugar and flour.
Add sauce mixture to wok and stir until chicken and vegetables are coated with the thickened sauce.
Serve immediately, over rice.
This recipe contains minimal sugar to make it a very healthy choice. Served with brown rice, this dish is suitable for diabetics and those with high blood pressure or cholesterol.
19. Beef or chicken fajitas
350g sirloin steak or chicken breast
2 teaspoons olive oil
1 tablespoon lime juice
1 garlic clove, minced
1⁄2 tsp cumin
1⁄2 tsp chilli powder
1⁄2 tsp black pepper
1⁄2 tsp salt
8 wholemeal tortillas
1 red onion
1 green pepper
1 red or yellow pepper
Rocket
Guacamole (try homemade), salsa or low fat sour cream to serve
Slice steak or chicken into thin strips. In a bowl, mix together 1 teaspoon of olive oil, lime juice, garlic, cumin, chilli powder, salt and pepper.
Add beef or chicken strips and stir so meat is coated in marinade. Set aside.
Pre-heat oven to 200C.
Wrap tortillas in foil and place in oven for 5-10 minutes or until heated through.
Chop onion and peppers into strips. Heat remaining teaspoon of oil in a griddle pan or large non-stick pan over a medium heat.
Add the onions and peppers to the pan and cook for 3-4 minutes, then add the meat and cook for a further 3-4 minutes.
To serve, spoon a portion of the beef mixture into the centre of each tortilla, top with your desired toppings, fold bottom of tortilla up over filling and fold the sides in, overlapping.
Serve with a rocket salad and corn on the cob, if desired.
Super tasty with beef or chicken. Prepare both if you fancy and share.
20. Grilled steak with sweet potato wedges and rocket
4 small sirloin steaks
1 tbsp olive oil
2 medium sweet potatoes
100g rocket
1⁄2 avocado
1/2 red pepper, chopped
1 tsp balsamic vinegar
Pre-heat the oven to 180C.
Chop the sweet potatoes into wedges and place in an ovenproof dish.
Pour over the olive oil and shake the dish until the wedges are coated.
Cook in the oven for 30-40 minutes.
Prepare the salad and drizzle with balsamic vinegar.
Heat a griddle pan or grill to a medium heat and cook the steaks to taste, turning halfway through.
This recipe includes sweet potatoes, rather than baked potato. Sweet potatoes are a great source of vitamin A and are a source of longer lasting energy. The dish is also rich in iron.
21. Spicy lamb flatbread pizza
Olive oil spray
1 Red onion, halved, thinly sliced
1 Red capsicum, halved, deseeded, thinly sliced
300g Lean lamb mince
1 tsp Ground cumin
1 tsp Ground paprika
1 tsp Ground coriander
2 tbsp Currants
2 tbsp Chopped fresh continental parsley
80ml Passata (tomato pasta sauce)
2 Pieces wholemeal flat bread
1 Bunch rocket, trimmed, shredded
130g Low-fat natural yoghurt
Preheat oven to 220C. Heat 2 large baking trays in the oven for 10 minutes.
Meanwhile, heat a large non-stick frying pan over medium heat. Spray with olive oil spray. Add the onion and capsicum.
Cook, stirring occasionally, for 4-5 minutes or until soft.
Increase heat to high. Add the mince.
Cook, stirring with a wooden spoon to break up any lumps, for 4-5 minutes or until the mince changes colour. Add the cumin, paprika and coriander.
Cook, stirring, for 1-2 minutes or until aromatic.
Remove from heat. Stir in the currants and parsley.
Divide passata and mince mixture among bread. Place on the trays. Bake for 8-10 minutes or until bases are crisp.
Cut each pizza into quarters. Top with rocket and serve with the yoghurt.
A great healthy alternative to a pizza delivery. Its fun to make and the lamb provides a great source of protein and good fats like omega 6