Six healthy meal recipes to make this week

This is the end of Christmas, dusting and removing turkey leftovers from the fridge. What on earth do you eat this week?

As the New Year approaches, many of us will want to refresh our food repertoire a bit.

And we believe that refreshment focuses on health. I think it only helps to relieve prolonged bloating and lethargy last month.

NHS-backed Healthy Eating Plan Second Nature offers nutritious, delicious and hassle-free breakfast, lunch and dinner recipes.

So, if you’re drumming up your weekly diet plan right now, you’ll probably want to try these.

Breakfast: Peanut Butter Jam Oats

Preparation and cooking time: 12 minutes

material:

One serving

• Rolled oats 40g
• 250 ml of milk (oats, soybeans, almonds, or dairy products – if you like)
• 2 teaspoons of chia seeds or ground flaxseed
• Frozen berries 60g
• 60 ml of water
• 1 tablespoon peanut butter

Method:

1. Add rolled oats, milk, 1 teaspoon of chia seeds, or ground flaxseed in a small saucepan, mix and bring to a boil.
2. Reduce heat and simmer for 4-5 minutes, or until desired consistency is achieved.
3. Meanwhile, make berry jam in another pot. Stir the frozen berries and the remaining 1 teaspoon of chia seeds or ground flaxseed with 60 ml of water. Boil for 4-5 minutes or until lightly simmered.
4. Transfer the oats to a serving bowl and add a splash of milk as needed to ensure consistency of purpose.
5. Place berry jam and 1 tablespoon of peanut butter on the oats.

Breakfast: weekend scrambled eggs

Preparation and cooking time: 10 minutes

material:

One serving

• 1 tablespoon butter
• 3 medium or large eggs
• 1 teaspoon fresh chives or basil

Method:

1. Add 1 tablespoon butter and break the egg directly into a cold pan. Turn on the heat and start stirring the eggs with a spatula.
2. When the eggs start to cook (stick to the bottom of the pan), remove the pan from the heat for 10-15 seconds and continue to stir. When the eggs have cooled a little, put the pot back on the heat. The key to this recipe is to keep stirring at every point.
3. Repeat step 2 until the eggs have the desired consistency (until they are slightly fluid or harder).
4. Add a little salt and pepper, stir at the end and serve. Sprinkle the herbs on top.

Lunch: Harumi Chara Mora Tray Bake

Preparation and cooking time: 40 minutes

material:

4 servings

• 2 pieces of garlic
• A handful of fresh coriander (including stems)
• A handful of fresh parsley (including stems)
• 1 teaspoon of paprika
• 1 teaspoon cumin
• ½ lemon, frenzy, juice
• 2½ tablespoons (40 ml) extra virgin olive oil
• 1 medium eggplant, cut into 2 cm cubes
• 2 zucchini, cut into 2 cm cubes
• 2 red peppers, cut into 2 cm
• Cut 1 red onion into 2 cm pieces
• Can of chickpeas 1 x 400g, drain
• 1 block of halloumi, slice
• 1/2 lemon, juice

Method:

1. Preheat the oven to a 200 ° C or 180 ° C fan.
2. Add garlic, coriander, parsley, paprika, cumin, lemon zest and juice, olive oil and salt and a pinch of pepper to the blender to prepare the chermoula and blend until smooth.
3. In a baking dish, mix eggplant, zucchini, red pepper, red onions and chick beans, mix evenly with chermoula and bake in the oven for 30-40 minutes or until the vegetables are tender.
4. Add sliced ​​halloumi on top of the vegetables and bake for another 15 minutes or until the halloumi is lightly golden. Squeeze the lemon and enjoy.

Lunch: Roasted cauliflower and fennel soup

Preparation and cooking time: 45 minutes

material:

4 servings

• One big head of cauliflower, cut into small florets
• 3 tbsp extra virgin olive oil
• 1 small coarsely chopped fennel bulb
• 1 shallot, chopped
• 2 pieces of chopped garlic
• 150 mL of water
• 800mL chicken stock (or vegetable stock if you don’t have meat)
• 300mL single cream
• 2 bay leaves
• 150g of bacon, diced (skip this for vegetables-it’s still delicious)
• Hazelnut 60g
• A small handful of sliced ​​chives

Method:

1. Preheat the oven to 200 ° C / 180 fan ° C. Toss the cauliflower on the top plate with 2 tablespoons of oil. Adjust the taste with salt and pepper. Roast for 30-35 minutes until the florets are brown and soft.
2. While roasting cauliflower, add 1 tablespoon of olive oil to a large saucepan over medium heat.
3. Fry the shallot, fennel and garlic until tender (5-8 minutes). Add 150 ml of water and cook until almost evaporated (about 5 minutes).
4. Add roasted cauliflower, stock, cream and bay leaves. Lightly season with salt and pepper.
5. Bring to a boil, reduce heat and simmer for 20 minutes until the cauliflower is very tender.
6. While the soup is thick, fry the bacon in a small non-stick frying pan and save it when it turns golden. Bacon releases oil, so you don’t need to add any oil.
7. Fry the hazelnuts in the same pan until golden and roasted. Save it for cooling and then cut it roughly.
8. Remove the bay leaves from the soup and discard.Let the mixture cool a little
9. A mixture of puree cauliflower until very smooth. Use an immersion blender or blender. However, if you use a blender, make sure the mixture is cooled.
10. Serve with bacon and hazelnut toppings.

Supper: beef burgundy

Preparation and cooking time: 2 hours 30 minutes

material:

4 servings

• 1 tbsp extra virgin olive oil
• 800g beef flank or skirt, diced
• 3 carrots, sliced ​​and rounded
• One celery stalk, diced
• 1 onion, diced
• 2 pieces of garlic, finely diced
• 2 tablespoons of tomato puree
• Pearl onion 200g
• Baby chestnut mushroom 200g, half
• 1 bay leaf
• Fresh thyme of 5 twigs
• 500ml beef stock
• 300ml red wine (or additional 300ml stock)
• 1 tbsp cornstarch
• 2 tablespoons of fresh parsley, roughly chopped

Method:

1. Preheat the oven to a fan / gas mark at 180 ° C / 160 ° C 4.
2. Heat the oil over medium heat in a large pan or casserole dish.
3. Add diced beef and bake for 5 minutes until the outside is almost browned, but not completely.
4. Remove the beef from the pan and set it aside.
5. Put celery, carrots and onions in a pan and simmer for 5-7 minutes until tender.
6. Add garlic, thyme leaves and tomato puree and simmer for another 2 minutes.
7. Add red wine, stocks, pearl onions, bay leaves and brown beef. Adjust the taste with salt and pepper.
8. Bring to a boil, cover and place in the oven. Cook for 1 hour.
9. Remove from the oven, add wine / stock in addition to mushrooms, and add seasonings as needed.
10. Put it back in the oven for another hour.
11. Remove from oven and place hob on medium heat.
12. In a small bowl, whisk cornstarch with a small amount of water, add to the pan and mix until the sauce is thick.
13. Served with parsley or green vegetable sides (both free of carbohydrates), or mashed or roasted potatoes.

Supper: Bacon and Cranberry Bean Stew

Preparation and cooking time: 30 minutes

material:

4 servings

(Again, you can omit the bacon because of the vegetable options)

• 1 tbsp extra virgin olive oil
• 1 green onion, finely sliced
• 2 pieces of garlic, finely diced or chopped
• Bacon rusher 220g, finely sliced
• Finely sliced ​​200g button mushrooms
• Two little zucchini, diced
• 2 x 400g cans of Borlotti beans, rinse and drain
• 300ml chicken stock
• 80ml cream or coconut milk
• Two big handfuls of kale
• A handful of freshly chopped parsley

Method

1. Heat the oil over medium to high heat in a covered frying pan or pan. Fry the green onions and garlic for 3 minutes until tender.
2. Add bacon and heat for 3 minutes until browned. Add mushrooms, zucchini and beans and simmer for another 3 minutes until tender.
3. Add chicken stock, cream and kale, stir, season with salt and pepper, and cover. Reduce heat and simmer for 5 minutes.
4. To put this meal together, add one side of steamed broccoli and sprinkle with parsley.

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