Healthy Recipe: Roasted Vegetable Couscous Salad

A delicious pasta dish which you can enjoy on your fitness journey. It is eaten in the North African region with countries like Algeria, Morocco and Tunisia regarding it as a staple food.


You will need:

• 125g of Baby Tomatoes
• 1/2 a Red Pepper (Sliced)
• 1/2 an Onion (Sliced)
• 70g of Couscous
• 125ml of Water
• Freshly Ground Pepper
• 1 Stock Cube 

For the Dressing, you will need:

• 28ml of Extra Virgin Oil
• 1/4 tsp of Cayenne Pepper
• 1/2 tbsp of Ground Cumin
• 1/2 tbsp of Tomato Puree
• Juice of 1/2 a Lime

Step 1

Roast the vegetables for about 40 minutes on a high temperature.

Step 2

Place Couscous in a bowl, add stock and pepper and stir with fork and leave for it 5 minutes. 

Step 3

Mix all the ingredients for the dressing and place them in a serving jug.

Step 4

Mix together the Couscous and roasted vegetables.

Step 5

Lightly drizzle dressing on top and serve the remainder separately.

Healthy Recipe: Fruit Salad

An easy-to-make recipe. Very versatile and can be made with different fruits. This is my variant of fruit salad. This recipe can be adapted to suit your preference.

You will need:
1 banana, peeled and sliced
1 apple, cored and sliced
1 orange, peeled and segmented
4 strawberries, halved
10 grapes
1 kiwi fruit, peeled and sliced
100ml orange juice

Step 1
Prepare fruit and place into a large serving bowl
Step 2
Add Orange juice


Tips
*Use fresh fruit in season, like raspberries in summer or apples in autumn
*Mix in some canned fruit, like pineapples or peaches
*Use whatever fruit you have-it's always good to eat!
*Serve with low-fat yogurt for a great breakfast or dessert.

Healthy Recipe: Low Fat Macaroni Cheese

You will need:

• 1 Pint or 570ml of Milk
• 1/2 of an Onion
• 6 whole Black Peppercorns
• 2 Bay Leaves
• 1 tsp of Thyme
• 50g of Low-Fat Butter
• 25g of Flour
• Salt and Freshly Ground Black Pepper
• 175g of Wholewheat Macaroni
• 175g of Low-Fat Mature Cheddar Cheese (grated)
• 1 tbsp of Chopped Fresh Parsley

Step 1

Preheat the grill to its highest setting

Step 2

Place the milk into a saucepan over a medium heat. Add the onion, peppercorns, bay leaves and thyme and bring to the boil to infuse the flavours.

Step 3

Remove the pan from the heat, cover with a lid and allow the milk to stand for 10-15 minutes. Strain the milk through a sieve into a bowl and discard the solid ingredients.

Step 4

Place the low-fat butter into a clean saucepan over a gentle heat. Once melted, add the flour and cook, stirring well, for 2-3 minutes.

Step 5

Add the infused milk, stirring all the time and bring the sauce gradually to the boil.

Step 6

Season with salt and freshly ground black pepper, then allow the sauce to simmer (boil gently) for 3-5 minutes, stirring occasionally.

Step 7

Meanwhile, cook the macaroni according to the manufacture's instructions. When it is cooked, drain and place into a warm heatproof dish.

Step 8

Add 110g of the grated mature cheddar cheese and all of the copped parsley to the white sauce, stir well, then pour this over the cooked macaroni.

Step 9

Cover with the remaining grated cheese and place the dish under the grill to cook for 5-7 minutes, until the cheese is bubbling and golden brown.

Step 10

Serve at the table in a dish and remove the bay leaves when ready to serve and ENJOY!!!

Healthy Recipe: Italian Meatballs and Spaghetti

You will need:

• 50g of  Breadcrumbs
• 450g of Lean Minced Pork
• 3 tbsp of Red Wine
• Spaghetti
• Oregano Leaves (to garnish)
• Oil and Water Spray (x2)
• 5 Crushed Cloves of Garlic
• Salt
• 1/4 a tsp of Chilli Flakes
• 1 tsp of Crushed Fennel Seeds
• Freshly Ground Black Pepper
• 4 tbsp of Parsley
• 500g of Passata
• 250ml of Stock
• 2 Pinches of Chilli Flakes
• 2 tbsp of Parsley
• 2 tbsp of Basil
• 2 tbsp of Oregano
• 2 large finely chopped Shallots
• 3 Shredded, Pitted Black Olives

For the Tomato Sauce

Step 1

Spray a pan with the oil and water spray. Add the shallots.

Step 2

Cook gently for about 5 minutes, then add the olives, 3 crushed cloves of garlic, chilli flakes and stock.

Step 3

Bring it to the boil and cover and simmer for 5 minutes.

Step 4

Remove the cover and simmer for about 10 minutes until the shallots and the garlic are soft and the liquid is like a syrup.

Step 5

Stir in the passata an the seasoning and bring it to the boil and let it simmer for 15 minutes. Stir in the herbs.

For the rest

Step 6

Whilst it is simmering, put the breadcrumbs and the rest of the ingredients in a large bowl. Season and mix together. 

Step 7

Make sure your hands are wet. Roll the mixture into balls. Line a grill pan with foil with the shiny side up and spray with the oil and water spray. 

Step 8

Preheat the grill.

Step 9

Cook the meatballs for 4 minutes on each side. 

Step 10

Serve it with the tomato sauce and the Spaghetti and garnish with the oregano.

Step 11

ENJOY!!!

Healthy Recipe: Chili Con Carne

A Spanish spicy stew. The name derives from the Spanish chile con carne meaning chili with meat.

You will need:
900g of Minced Beef

200g Tin of Tomatoes

1 Onion (sliced)

25g of Butter

1 Green Pepper (sliced)

1 Tin of Kidney Beans 

300ml of Beef Stock

Pinch of Salt
1 tsp Chilli Powder

 Pepper

Step 1

Fry the Onions and the Green Pepper in a Large Pan.

Step 2

Add the Minced Beef and fry till it browns.

Step 3

Stir in the Chili Powder and Fry for a couple of minutes.

Step 4

Now add the Tomatoes and about a 1/4 of the Stock.

Step 5

Cook gently for approximately 1 hour and add more stock if you need to.

Step 6

After about 45 minutes, add the kidney beans and stir well.

Step 7

Serve with rice if you would like.

Step 8

ENJOY!!!