The Healthy Eating Guide

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During the summer it is even more important that we keep hydrated if we are to remain healthy, but water on its own can get a bit boring.  I have a quick and simple remedy for that.  I often use just part of an orange, lemon or lime when I am cooking, leaving the other part just sitting there waiting to be used.  Invariably it ends up as a shrivelled, horrid thing lurking in the back of the fridge which makes me cross on two counts - one I forgot it was there, and two, it’s a dreadful waste.  My remedy is to chop up the part that remains and pop it in the freezer in a large box I keep there just for fruit slices.

When I want ice cubes for a drink I use some of the frozen citrus slices instead - it cools the drink and doesn’t dilute it.  You can also use the frozen slices to make your water more palatable.  Just put a jug of water in the fridge and add a few of the slices of fruit - when you want to quench your thirst just grab a glass of the lightly flavored water, you will find it more refreshing than just water and you can monitor how much you have drunk in the day quite easily at the same time.

Jelly is a much maligned pudding. We tend to think of it as something that only children eat. I love jelly - it is a lovely summer dessert which you can prepare so quickly and it keeps in the fridge for several days. You can even have it as a snack of you just want something quick and not too disastrous as far as following sensible healthy eating guidelines is concerned.

You can use any fruit that is available - I find it brilliant for using up fruit that might otherwise go to waste.

Ingredients:-

20 gms (¾oz) Powdered gelatine or a packet of sugar free jelly crystals
750 mls (25 fl ozs) unsweetened apple juice - or any juice of your choice
300 gms mixed fresh fruit of your choice

Method:-

Mix the gelatine with 75 ml (5 tbsps) of water in a heatproof bowl and leave it to soak for 5 minutes or so, or follow the directions if using a sugar free jelly. Put the bowl over a saucepan of gently simmering warm water until the gelatine dissolves. Remove from the heat and leave to cool for a few minutes before gradually stirring in the fruit juice. Mix well.

Prepare the fruit by peeling, coring, dicing etc into bite sized pieces or smaller. Divide amongst four individual dishes or place into one large mould as required.

Gently pour over the gelatine mixture and chill until set.

Serve with a spoonful of Greek or low-fat natural yoghurt.

Serves 4

I have just been on holiday in France for a few days and I love the French style of eating. One of my favourite things are the delicious salads, which often have Walnuts in them. I love walnuts tossed in a little honey and gently roasted but they are a treat I don’t often have. The crunchy salads reminded me of a quick and easy recipe that I like to make now that picnic season is upon us. I like lush Pates and Dips but they aren’t always the best thing as they can be high in fat but this one uses low fat soft cheese and is full of minerals and vitamins. It is delicious, and ideal scooping with crusty bread or even spreading!

Ingredients

1 lb (400 gms) low fat soft cheese
2 tbsp (30 ml) chopped fresh herbs (or substitute 1 tbsp dried)
3 ozs (75 gms) fresh walnuts - pieces are fine
Bread or Carrot and Celery Sticks to serve.

Method

Put all the ingredients into a bowl or food processor and mix until well blended.

Put the mixture into a dish and smooth the top.

Cover and put into the fridge for a minimum of 20 minutes

Serve with chunks of bread or vegetables to scoop up the pate.

Serves 3 or 4 as a Starter sized portion

Asparagus is my favourite vegetable - and one of the things I love best is Asparagus Soup. It is best made with Sprue, which are the fine, thin spears of Asparagus. These are not generally regarded as being suitable for eating as spears but they have the most fantastic flavour and so are ideal for soups and purees.

1 Round (about 1lb or 400 gms) Sprue Asparagus
1 Onion, finely chopped
1 tbsp (15 mls) Olive Oil
1 tbsp (15 gms) plain flour
30 fl oz (300 mls) light vegetable stock
30 fl oz (300 mls) milk
Salt and Pepper to taste

Cut the tips off the Asparagus and put to one side, cut the rest of the stems into pieces about 1 inch long.
Heat the oil in a large pan and add the finely chopped onion, cook gently until softened but not brown.
Add the cut asparagus spears, but not the tips and cook for a few minutes.
Add the flour and continue to cook for one or two minutes.
Add the stock slowly, stirring gently, then add the milk.
Cook gently until the asparagus is softened.
Pass the mixture through a blender and then pour through a sieve into a clean pan to remove any stringy bits of asparagus - or you can just use a mouli, it takes a little longer but you get a better texture.
Add the asparagus tips and heat through gently.
Season to taste.

Serve with Brown Bread and Butter.

Serves 6

For more Asparagus recipes you can try Chris Sheehan’s wonderful book - A Passion For Asparagus

I’m a great believer in Breakfast – if you start the day off properly with a well balanced meal, you seem to function better all day – and your body is better for it too.  Trying to do a day’s work on an empty stomach is really not sensible, you soon find yourself flagging and unable to function properly.  During the working week we tend to breakfast on the run but at weekends when you have a little more time, you can do something a little more special.

This baked egg dish is a real favourite of my family, either just as it is or if we are promoting it to ‘Brunch’ after a long lie in perhaps, I might add some crisply grilled lean bacon, or maybe some fresh muffins.  I like to use Tarragon but you can substitute any favourite herb.

Serves 4

Ingredients:-

2 tsp olive oil
4 ozs (100 gms) sliced mushrooms
2 large ripe tomatoes – chopped
1 – 2 tbsp chopped fresh Tarragon (2tsps if using dried)
4 eggs
Black Pepper to taste

Warm the oil in a pan and gently cook the mushrooms for two or three minutes.
Add the tomatoes, tarragon and pepper and remove from the heat
Pour everything into an oven proof dish and make 4 hollows in the mixture
Break an Egg into each hollow
Put the dish into a large roasting tin with sufficient hot water to come half way up the sides of the oven proof dish
Bake at 180C, 350F or Gas mark 4 for about 10 minutes or until the eggs are cooked toyour taste.
Serve!

These bars are just delicious - you can use Chocolate or Carob for the topping if you want something healthier.  There is no added sugar in these bars as the Dates contain all the sweetness you need.

8ozs (200gms) stoned, washed and roughly chopped dates
5 fl oz (125 mls) unsweetened Apple juice
2 oz (50 gms) Walnut pieces
4 ozs ( 100 gms) polyunsaturated margarine
4 ozs Plain Wholemeal flour
2 ozs (50 gms) Porridge Oats
1 Egg lightly beaten
2 ozs (50 gms) Plain chocolate or carob.

Lightly oil a 7 inch (18 cm) square tin
Put the dates and apple juice into a pan and bring up to the boil.  Simmer gently for 4 -5 minutes until the dates are soft.
Cool slightly before adding all the remaining ingredients, except the chocolate or carob
Press the mixture into the tin and bake at  180C, 350F Gas Mark 4 for around 30 minutes or until it comes away from the side of the tin.
Turn out and cool on a rack.
Melt the chocolate or carob over hot water and spread over the top of the cake.
Cut into 16 Bars.

Delicious with Coffee!

There is loads of lovely spring Rhubarb around and this is one of my favourite Rhubarb Pudds.

1lb 8 ozs (600 gms) Rhubarb cut into small chunks
4 tbsp (60 ml) Orange Juice - unsweetened
3 tbsp (45 ml) thick honey
10 fl oz (250 ml) natural yoghurt
6 ozs (150 gms) Quark

Put the Rhubarb, orange juice and honey into a covered saucepand and cook gently for about 15 mins until soft, stirring occasionally.
Put aside until cool
Place the Rhubarb mixture and quark into a blender and process until smooth
Gently fold in the yoghurt
Put the mixture into four serving dishes or glasses and chill for at least one hour
Serve with a light, crisp shortbread biscuit.