Hearty Lunches

As a lot of people are trying to focus on health and fitness, I’ve devised some nutritious recipes which are healthy and filling…

Breakfast – Fruit and Nut Porridge

So you could have this for breakfast or even lunch. It is really filling and keeps you full until lunch time. Porridge, milk, protein powder (optional), peaches (any fruit) plus a sprinkle of nuts. Delicious. Also, you can make with half milk and half water to cut down on calories and it is surprising how little difference it makes to the taste. A tip is to soak the oats for at least five minutes before you cook. This makes the porridge creamy and substantial.

Simple Omelette

Fry some new potatoes or sweet potatoes and courgettes in a pan with a tiny splash of coconut oil and water. When cooked, throw in three beaten eggs, season and enjoy. This is a good, quick lunch and is incredibly filling. Eggs always fill me up.

Roast Veggie Couscous

Another quick, simple recipe. Roast some vegetables in the oven. Whatever you like. Courgettes, peppers, onions, mushrooms, tomatoes and olives are in this bowl of delight. Make loads of couscous by pouring in a bowl and add the boiling hot water. Mix until soft which takes about a minute or two. My goodness it is quick! Throw in the veggies, some herbs and a little spice if you wish and serve. When I had this at work I served it in an attractive bowl and got some envious looks and comments. Cheap, quick and easy to prepare. I usually box up for about three days.

Spinach Pasta

Another quick one! Boil your penne pasta, cook some spinach and mushrooms. Make the dressing of olive oil, lemon, pepper and herbs and mix all together. I usually box up for about three days and pop in the fridge.

Hope you like my simple recipes which can be prepared in a matter of minutes.

 

Mushroom Risotto

This is a delicious quick lunch which uses up the old mushrooms you may have lying about.

Chop the mushrooms, onions, garlic, bacon (if want to include) and get a litre of chicken/veggie stock ready plus 200g of risotto rice.

Throw the chopped bits into a pan with a splash of oil and cook. After a few minutes throw in the rice and add liquid. You may want to add peas and or spinach or whatever you jolly well like. Leave for a few minutes to simmer. Add Parmesan cheese and enjoy.

Tip: This could be boxed up for tomorrow’s lunch too.

Bacon

Mushrooms

Onion

Garlic

1 litre of Chicken/Veggie stock

200 grams Risotto rice

Peas or spinach, etc.

Seasoning and mixed herbs

Healthy March Challenge – Becoming Lighter Series

5 Fruit and Veg daily
No processed food
No or Little alcohol
Exercise min. half hour (pref hour)

#HealthyMarch

#BecomingLighter

The aim is to become fitter, leaner and healthier this month by following the above challenge.  Are you in?

Breakfast and lunches can incorporate plenty of fruit with some green veggies such as spinach (breakfast) and lettuce (salad lunch).  Suggest eggs for breakfast because they are filling and salads with protein (fish, chicken or eggs) plus a potato or couscous. A healthy evening meal such as a meat or fish stew is always tasty and can be eaten for the following two or three days, if necessary.

It is a good idea to keep an eye on sugar intake because it is hidden in tomato sauces, fizzy drinks and processed foods.  So obviously it is better to not have processed foods and enjoy cooking your own food.

The odd glass of wine is OK, but not too many.  I find this tricky as it interferes with a social life. However, we must give it a try. Oh, and don’t forget to drink about 6 glasses of water every day.

Oddly enough, for me, exercise is the easier part.  Suggestions for this includes gym, running, walking (city and country), swimming or whatever you enjoy most.

I will update progress and any comments below (with your blog links) are welcomed.

Cheers,

Andy Frances xx

design

Having lunch…oh yes…

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So I invited my friend to lunch and decided to cook something simple, tasty but satisfying. As we had such a much needed, uplifting day, thought I’d blog about it..

Somebody very important in my life suggested fresh spaghetti with a cherry tomato sauce. Fantastic, I thought. Means I can add a few side dishes like mushrooms with chorizo and fried, fresh prawns followed by a fruit crumble pudding.

Started with the fruit crumble by throwing some berries in a dish and making the crumble. Just lard and butter rubbed into the flour plus sugar. Simple and quick and the ice cream that was languishing in the freezer, just waiting to be thrown down my throat, accompanied the pud.

Next I chopped tomatoes up with garlic, herbs and chilli. Measured out the wine. Oh yes. Fried the garlic in 3 tablespoons of olive oil then added herbs and chilli. Added toms (2 mins) then splashed in the wine and enjoyed the exquisite smell that permeated the kitchen. Oh, and I put some cool, jazzy, funky tunes on.

Fried my chestnut mushrooms in butter with chorizo and left ready. Same with the grey prawns that rapidly turned pink. Sooo magical. Put some chips, manchego cheese and serano ham on the starter plate and was ready to roll. Well lay the table anyway.

Sorted the table, tidied and cleaned up, lit candles and waited a few minutes for my friend.

Great to catch up. We discussed recent Christmas times, trips (Rome), buying/selling clothes online, health, fitness laughed and moaned but mostly laughed. Of course, new year resolutions were discussed too. She wants me to start a ladies supper group…

Yes, the lunch wasn’t particularly healthy, but it felt decadent and I’m working up to my new year’s healthy regime. She enjoyed the food and said it is the sort of food you get in Strada. Taken that as a compliment (I think)…

Ha! Since received a thank you message saying the food was spot on. :-))

Details..

Cherry Tomato Spaghetti- Fresh spaghetti, 1 lb top quality cherry toms, garlic, chilli, herbs and wine.

Add: Chorizo, mushrooms and/or prawns, as I did.

Pud – Mixed fruit and crumble (1oz butter, 1oz lard, 4oz plain flour) mixed berries and sugar on top.

Prep time 40 mins.

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Food for thought…

 

I am not a nutritionist, but like researching new diets and understanding how people eat. The problem is that we, as a modern community, like fatty food and sugar. But, our bodies do not. With copious amounts of healthy food (veggies/fruit) and exercise, it is fabulous to feel invigorated and happy.

However, it is very difficult to do this isn’t it? The answer is to almost cut out sugar and bad carbs such as white bread, red meat, chocolate (although partial to some dark chocolate) for most of the time.

What seems to work is to eat when hungry.  Devour lots of fresh vegetables, pulses, fish and chicken and the odd fillet steak and pint of beer for a treat.  Stop eating when nearly full and only eat when hungry.  Tricky with a family, but focus on the outcome and try the best you can.

Some people think eating a healthy diet is synonymous with being boring.  This is ostensibly a blocking method and not facing reality.  The food you eat does not have to be tasteless, in fact, far from it.  What can be tasteless is the same tedious meat and chips dinner, week after week.  Look on YouTube for inspiration and cook away.

This week’s lunches are pasta with chicken, vegetables or a boiled egg.  All packed up again.  This really stops the hunger and helps with the afternoon munches.  My other piece of wisdom is this.  Don’t follow recipes just go with the flow.  Do some research for creativity and vision, then go for it!

Chicken/Egg Pasta Lunch

Pasta, olive oil, ground pepper, herbs, lemon juice with veggies (onions, broccoli, mushrooms, spinach, pepper)

 

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