HAPPY HEALTHY LIFE
whatever your size?And it has shown that simply mastering a repertoire of quick, easy and great-tasting recipes is crucial if you want to eat well and feel great.
Here, the Channel 4 show's presenter Dr Christian Jessen shares five healthy recipes to help you stay in control of your weight...
Easy pea and ham risotto
Traditional risotto needs constant stirring for a good 20 minutes but you can take a shortcut by pre-cooking the rice and then mixing it with a sauce for almost the same creamy texture.
INGREDIENTS
150g risotto rice, such as arborio, carnaroli or vialone nano
600ml stock, made with a cube or bouillon powder
1/2tbs or one spritz olive oil
1 medium-sized onion, chopped
1 fat clove garlic, crushed
125g frozen peas, thawed
2 slices ham, cut into small pieces
3tbs freshly grated parmesan cheese
1 Cook the rice gently in the stock in a large pan for 15 minutes until the grains are just tender. Do not drain.
2 Meanwhile, heat a frying pan until hot, add the oil and saute the onion and garlic for five minutes, then mix in the peas and ham, and stir-fry for 2-3 more minutes.
3 Stir the peas and ham into the cooked risotto with half the cheese. Divide between two shallow bowls and serve sprinkled with the remaining cheese.
Turkey and pork burgers
Both turkey and pork mince are lean. Mix the two together for mouth-watering light burgers and serve with salad on wholemeal baps.
Layer with sliced mushrooms, tomato relish or mild French mustard, a slice of a large juicy tomato and some rocket or watercress. Freeze extra burgers for later meals.
Makes eight burgers.
INGREDIENTS
500g fresh turkey mince
500g fresh pork mince
1 fat clove garlic, crushed
1 small onion, grated
1tbs freshly grated ginger or ginger puree
Leaves stripped from 1 large thyme sprig
1tbs soy sauce
1 Put all the ingredients together in a bowl, season with freshly ground black pepper (no salt because of the soy) and mix together well with your hands.
2 With wet hands, shape into eight even-sized patties about 1cm thick. (Open-freeze six of the burgers, then bag and store for up to three months. Thaw well before cooking.)
3 Pre-heat a grill or griddle pan and cook the burgers for about five minutes each side. Don't overcook or they will become dry.
Spinach & potato frittata
Turn leftover cooked potato and a bag of spinach into a main-meal omelette. Serve at room temperature or cold, with a tomato salad. Meateaters might like to slip in slices of Parma ham.
INGREDIENTS
1 medium-sized, cold, cooked potato, about 250g
1 red onion, sliced
1tbs or 2 spritzes olive oil
200g bag baby leaf spinach
4 free range eggs, beaten
1 Peel and cut the potato into chunks then boil for 10 minutes until just tender. Drain. If using leftover potato, simply cut into chunks.
2 Heat a medium-sized non-stick frying pan, add the oil and saute the onion for five minutes until softened, then add the potato chunks and cook for another five minutes. Drop in the spinach and stir-fry in the pan until just wilted.
3 Pour in the beaten eggs and swirl in the pan to mix. Season and cook the eggs until they firm, shaking the pan once or twice. When set on top, loosen the sides of the omelette and slide on to a board. Cut into quarters and serve.
Hot bananas with orange and rum
If there are any bananas still in the fruit bowl at the end of the week, this is a great way to use them up and make space for more.
INGREDIENTS
2 ripe bananas
1 small orange or clementine, squeezed
2tsp rum or brandy
2tsp soft brown sugar, optional
2tsp single cream or reduced-fat creme fraiche, to serve (optional)
1 Cut the bananas into chunks and place in a small frying pan.
2 Squeeze over the orange juice and add the rum or brandy plus the brown sugar, if using.
3 Heat until the pan sizzles, then cook for five minutes over a medium heat, turning the bananas carefully to coat in the juices.
4 Divide between two dessert bowls and serve on their own or trickled with some single cream or reduced-fat creme fraiche.
Apple and pear crumble
Keep a jar of crumble in the fridge ready to sprinkle over fruit for quick puddings. Add nuts, oats and spices to make it your own special recipe and vary the fruits. It keeps in the fridge for three-four weeks. Natural yoghurt or reduced-fat creme fraiche is very good with this.
Serves two with crumble left over for six more servings.
INGREDIENTS
Crumble (enough for eight)
50g plain flour
50g wholemeal flour
40g reduced-fat spread or butter
25g porridge oats
1tbs demerara sugar
1/2 tsp mixed spice or cinnamon
1tbs desiccated coconut, optional
1 1/2tbs chopped roasted hazelnuts or pecans or walnuts, optional Fruit (enough for 2)
1 large dessert apple, cored and chopped
1 large pear, quartered, cored and chopped
A little pineapple or apple juice, for cooking
1 Whiz together the flours, spread or butter, oats, sugar and cinnamon.
Tip into a large jar and mix in the coconut and nuts if using. Store in the fridge until needed.
2 Stew the fruits in just enough juice to cover for about five minutes until softened. Heat the oven to 190C/Gas 5.
3 Tip the fruits into a small pie dish and sprinkle over 4tbs crumble (or 2tbs per person), then bake for 10-15 minutes until the topping is lightly browned and cooked. Cool and serve.
ENJOY!!!!!
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