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healthy

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Breakfast is the most important meal of the day but it can be hard to keep it fun and varied, especially on weekdays!

Here are some fun, tasty and healthy ways you can enjoy breakfast and keep it interesting.

1. Avocado on toast
So simple – an avocado + bread = avocado toast! So tasty and nutritious.

2. Homemade Granola
Granola has a bad rep because of sugar and oil content but if YOU make it then YOU can control what you put in.

3. Healthy Pancakes
Pancakes? Who said pancakes? You won’t believe how easy these are – or how healthy!

4. Chia Seed Pudding
Ok so the texture is a little funny but it is packed with nutrients and goodness. To make just cover some chia seeds with almond milk or coconut milk. Fridge overnight. Add fruit and honey.

5. Baked egg in avocado
Just break an egg into a partially hollowed avocado and bake in the oven until the egg sets.

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These egg muffins are so easy to make and are healthy too!

What you’ll need:

  • 30 ml skimmed milk
  • 4 large eggs
  • 1 spring onion
  • 1 handful of sliced ham
  • 1 tomato
  • 1 handful of grated cheddar cheese

What you’ll need to do:

  1. Grease a muffin tin and preheat the oven to 180°C. You can put muffin cases in too to make them even easier to remove.
  2. Chop the tomato, spring onion and ham into small pieces.
  3. In a bowl, mix together all of the ingredients.
  4. Pour the egg mixture into the muffin tin and place in the oven.
  5. Bake for about 25mins until golden and set.
  6. Enjoy on the go or for a nice breakfast with some fried mushrooms and rashers.
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This rice pudding recipe has all of the comfort and taste of a regular rice pudding but none of the sugar.

To make it dairy-free swap regular milk for almond milk and to make it more beneficial, white rice for brown rice.

This is so healthy you could have it for a nice leisurely breakfast!

What you’ll need:

  • 70g brown rice
  • 600ml almond milk
  • 1 tsp. grated nutmeg
  • 4-5 almonds, chopped
  • 1 tsp. cinnamon
  • 2 tbslp. maple syrup
  • 1/2 tsp. vanilla bean paste

What you’ll need to do:

  1. Bring the almond milk to the boil and then to a simmer.
  2. Rinse the rice until the water runs clear and then add to the milk.
  3. Cook as you would regular rice, until the rice expands and add more milk if you need it.
  4. Before serving stir in all of the other ingredients.
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Ex Spice Girls singer Mel C, said she has finally overcome her battle with bulimia thanks to the ‘80/20’ diet.

In the past, the 40-year-old suffered from depression and now admits that she ate next to nothing and exercised excessively in the bid to lose weight

Fortunately, the star is no longer afraid of food and has learned to adapt a healthier lifestyle:

“I have my 80/20 rule where through the week I’ll try to be healthy – and then at weekends, I’m a lot more relaxed, especially in front of Scarlet”

We’re not surprised  she brought up her five-year-old girl, because her pregnancy with Scarlet also played a part in her battle with weight loss:

“After having a child, it makes you realise how incredible your body is and it’s made me a lot kinder to myself. Becoming a mum gave me the freedom to finally love myself physically.”

The mother-of-one now cut her workouts from six-per-week to four and seems to be doing well – we’re happy to hear she’s picked herself up!

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It’s no secret that stress is not good for your; however, it doesn’t stop us from experiencing it.  Stick with these three tips and you will be stress free in no time, or your money back (we don’t mean that literally…)

Make exercise a daily part of your life

The best way to reduce stress is to exercise if away. Workouts encourage your body to produce natural stress-relieving hormones that help to keep you healthy and stress-free. Try pilates, yoga or just go for a run.

Don’t bring work home

The office is probably one of the most stressful places for you and workload can often become overwhelming but bringing work home is a huge mistake. Remember, it can always wait until the morning.

Eat the right food

Your diet directly affects your behaviour so good eating habits can do wonders for your stress levels. Put away the coffee and the sugar and you will have more energy to get things done thus making your life more efficient and less stressful.

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Sweet potatoes are just as easy to buy and easier even to prepare than regular potatoes. They are also healthier as they contain more vitamin C, more fibre and less calories.

Change up your regular dinner side dish and grab a sweet potato instead!

What you’ll need:

  • 1-2 sweet potatoes
  • Drizzle of olive oil
  • 2 tsp smoked paprika
  • Salt and pepper

What you’ll need to do:

  1. Pre-heat the oven to 180°C and line a baking tray with parchment paper or tin foil.
  2. Peel the potatoes and cut into wedge shapes, place in a large bowl.
  3. Drizzle olive oil over the wedges and add the paprika and season well with salt and pepper.
  4. Use your hands to ensure all of the wedges are coated evenly in the oil and spice mixture, adding more of anything if you need to.
  5. Spread the wedges out onto the baking tray and place in the oven for 30mins, checking and turning every so often to ensure even cooking.
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If you overdid it on the chocolate and rich food this Valentine’s Day don’t worry – we have just what you need.

Replace your rice with quinoa for an easier-to-digest meal without skimping on taste. Quinoa is a superfood and is a source of complete protein.

This meal would make a great lunch that you can bring to work or college with you.

What you’ll need: 

Serves one

  • 125g quinoa
  • 4 cherry tomatoes
  • 1 small tin of sweetcorn
  • 1 avocado
  • Handful of black beans, either tinned or soaked overnight and cooked
  • Salt
  • Pepper
  • Parsley (optional)

What you’ll need to do:

  1. Prepare the quinoa and black beans as instructed.
  2. Half the cherry tomatoes and chop the avocado into small pieces.
  3. In a bowl combine the cooled quinoa, beans, sweetcorn, tomatoes, avocado and season.
  4. If you would like a little more taste, drizzle some olive oil and balsamic over the top.
  5. Add some parsley or coriander for extra taste if you have some.
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So it may not feel like it’s even remotely near summer but that doesn’t mean you can’t eat like it is. No, we won’t be getting the barbecue out any time soon but these Vietnamese summer rolls make it feel a little closer.

What you’ll need:

  • Rice paper (available at most Asian supermarkets)
  •  1/2 cucumber
  • 5 prawns, cooked and peeled
  • Lettuce
  • 2 spring onion
  • 1/2 carrot

What you’ll need to do:

  1. Slice the carrot, cucumber and spring onion, julienne style.
  2. Prepare the rice papers according to the instructions and lay them on a surface.
  3. Place a small portion of each veg and two prawns sliced length ways into the middle of the paper.
  4. Carefully fold in two opposing sides of the paper.
  5. Begin to fold a third side but simply keep rolling over to the other side until the roll is formed.
  6. Continue until the veg, prawns and papers are used or until you have enough!
  7. Serve with some sweet chilli sauce for dipping.
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This salad has amazing flavours with the sweet earthiness of the roasted beets and the salty creaminess of the feta –  it is perfection.

This would be great as a starter for your valentine or even as a healthy lunch.

What you’ll need:

  • 2 medium sized beetroots
  • 3 tbsp rapeseed oil
  • 1 tsp sea salt
  • 200g good-quality feta cheese, cubed or crumbled
  • 2 handfuls of rocket

What you’ll need to do: 

  1. To roast the beets, wash and peel them. Cut them into bite-size chunks.
  2. Place in a roasting dish and sprinkle with sea salt and the rapeseed oil. Put them in a pre-heated oven at 200°C for about 45 mins until tender. When cooked, reserve any juices that are in the roasting tin.
  3. Arrange the rocket on two plates and add the feta and roasted beetroot on top.
  4. In a bowl, drain the roasted beetroot juice and add a tsp of balsamic reduction and season.
  5. Pour over the salads and serve with some crusty bread.
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With this recipe you don’t need to feel guilty about munching your way through a film – yay! These chickpeas are just the right amount of spicy, salty and crispy to satisfy your cravings.

What you’ll need:

  • 1 can chickpeas
  • 2 tbsp. olive oil
  • 1/2 tsp cumin
  • 1/2 tsp cayenne pepper
  • 1 tsp smoked paprika

What you’ll need to do:

  1. Pre-heat oven to 180° c and line a baking tray with parchment paper.
  2. Drain your chickpeas and dry them well.
  3. Place the chickpeas in a bowl and add the rest of the ingredients. Mix to combine.
  4. Bake in the oven for 30-40mins until crisp.

 

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It’s easy to fall off track every now and again, but when a day of bad eating is followed by a very guilty conscience, things can get pretty ugly. We have a tendency  to go overboard and think that starving ourselves will make up for all the bad eating the day before.

Since this can be very dangerous, it’s better to choose a healthy route:

  • Get rid of sugar, salt and bad fats from your diet.
  • Get a good bit of protein and fiber into your meals because slow-releasing carbs will keep you going for longer and stop you from getting sugar cravings (which we’re trying to avoid).
  • Get moving! A bit of physical activity will not only keep you away from those sweets, but it will also release feel-good hormones and keep you smiling.
  • Get at least seven to eight hours of sleep. This will balance out the hormone that tells you when you’re full with the one that lets you know you’re hungry.
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This recipe is everything you need; healthy, filling and so easy to make.

What you’ll need:
Serves one

  • 1 wrap
  • 2 medium pieces of white fish, thawed if using frozen
  • Handful of fresh kale, chopped
  • 1 tbsp sriracha, or any hot chilli sauce

To serve (all optional)

  • Guacamole
  • Salsa
  • Cheese

What you’ll need to do: 

  1. Preheat oven to 200°C.
  2. Cut the fish into bite size pieces.
  3. Heat a tsp olive oil in a saucepan. Add the fish.
  4. After 5mins, add the kale and continue to heat until the fish is cooked through.
  5. Stir in the sriracha and season.
  6. Set the wrap on the worktop and put the fish filling into the middle of it.
  7. Fold the wrap so it resembles a chimichanga and place on a wire wrack in the oven until it is golden brown.
  8. Serve with some salad or rice with guacamole, salsa and maybe melt some cheese on top if you like.

 

 

 

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