Life Healthy Eating

Monday 21 May 2018

Eat yourself healthy

We all know that we should be cooking for ourselves more, but sometimes it seems like hard work. so follow these delicious recipes for breakfast, lunch and dinner, and you'll soon find that healthy home-cooking is actually pretty simple. Recipes courtesy of Safe Food

Homemade Fruity Nutty Muesli
Homemade Fruity Nutty Muesli
Mexican eggs in the pan
Sweet chilli chicken wrap
Red pepper and chickpea soup

In association with the Health Service Executive

Breakfast

Homemade Fruity Nutty Muesli

Suitable for vegetarians

Nuts are a fantastic source of protein and are rich in lots of minerals including iron, magnesium and zinc.

Serves: 10 adults

Preparation time: 2 minutes

Cooking time: 2 minutes

Ingredients

200g/7oz muesli cereal base or a mixture of rolled wheat and oats, available at most supermarkets

100g/3½oz mixed dried fruit (try blueberries, cranberries, raisins and chopped apricots)

50g/2oz sesame seeds

50g/2oz sunflower seeds

100g/3½oz chopped mixed nuts (try Brazil nuts, hazelnuts, walnuts and almonds)

Method

1. Mix all of the ingredients together.

2. Store in an airtight container in a dark cupboard.

Serving Suggestion

Serve with semi-skimmed milk or topped with low-fat yogurt and fresh fruit.

Breakfast

Mexican eggs in the pan

mex eggs.jpg
Mexican eggs in the pan

Eggs are a great way to start the day. Why not try eggs the Mexican way - also known as huevos rancheros - to spice up your day.

Serves: 4 adults

Cooking time: 20 minutes

Ingredients

1½ tbsp olive oil

1 large onion, chopped

8 ripe tomatoes, chopped

5 scallions, chopped

1 chilli, chopped

2 cloves of garlic, chopped

½ tsp ground cumin

¼ tsp sugar

¼ tsp freshly ground black pepper

4 medium eggs

1 tbsp fresh coriander, chopped

Method

1. Heat the olive oil in a frying pan.

2. Sauté the onion until golden.

3. Add the tomatoes, scallions and chilli, then cook gently for 5-6 minutes.

4. Next add the garlic, cumin and sugar, then season with pepper.

5. Break an egg into each quarter of the pan.

6. Sprinkle with the chopped coriander.

7. When the eggs are cooked to your liking, remove from the pan and serve.

Serving Suggestion

Serve the eggs with warm flatbread or pitta.

Lunch

Sweet chilli chicken wrap

2018-02-03_lif_37761107_I2.JPG
Sweet chilli chicken wrap

Tired of your usual lunch routine? Add variety to your lunchtime with this tasty wrap.

Serves: 1 adult

Preparation time: 5 minutes

Ingredients

1 small chicken breast, grilled and sliced

1 tbsp sweet chilli sauce

¼ red onion, chopped

½ carrot, grated

½ small pepper, chopped

1 wholemeal wrap

15g/½ oz lettuce

Method

1. Combine all of the ingredients (except for the lettuce and wrap) in a bowl.

2. Spoon the mixture onto your wrap and top with the lettuce.

Serving Suggestion

If you like your wrap warm, simply place it into a heated sandwich toaster for 4-5 minutes until the edges are crispy.

Lunch

Red pepper and chickpea soup

2018-02-03_lif_37761103_I3.JPG
Red pepper and chickpea soup

Suitable for vegetarians

Vegetables are an essential part of a healthy diet but also taste fantastic, especially when made into soup. This soup is very easy to make - even if you have never cooked.

Serves: 4 adults

Cooking time: 40 minutes

Ingredients

1 tbsp olive oil

1 large white onion, roughly chopped

2 red peppers, deseeded and roughly chopped

1 clove of garlic, crushed or chopped

1 red chilli (seeds removed)

1 tsp ground coriander

1 tsp turmeric

1 tsp ground cumin

400g/14oz tin of chickpeas (240g/8½oz after draining)

850ml/1½ pints vegetable stock

1 lime

Method

1. Heat the oil in a large saucepan.

2. Roughly chop the onion and add it to the oil. Fry it gently for 5 minutes.

3. The pan should be hot enough to let the onion soften but not so hot that the onion starts to go brown.

4. Add the chopped red pepper and fry for 3 minutes.

5. Then add the chopped/crushed clove of garlic and as much red chilli as you like. Leave out the seeds unless you like things very hot!

6. Fry for 2 minutes. Add the coriander, the turmeric and the cumin, and fry for 1 minute.

7. Then drain the tin of chickpeas and add the chickpeas to the soup with the vegetable stock.

8. Bring it all to the boil and then turn down the heat and simmer for 20-25 minutes, until the vegetables are tender, but not cooked to mush.

9. Liquidise the soup. You can use either a hand-held blender or a normal liquidiser.

10. Squeeze the lime and add the juice to the soup.

Serving Suggestion

Serve with pitta bread that has been warmed in the toaster.

Irish Independent

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