The Healthy Eating Guide

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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!

This is delicious for a light lunch or supper dish. You can make it in advance and heat it through.

3 Leeks, trimmed and cut into thick slices
3 Courgettes cut into thick slices
1 oz (25 gms) Polyunsaturated margarine
1 oz (25 gms) plain flour
15 fl oz (400 ml) skimmed milk
2 x 14 oz cans (400 gms) Butter Beans, drained and rinsed
6 tbsp (90 mls) chopped fresh parsley
1 oz (25 gms) wholemeal breadcrumbs
3 oz (75 gms) mature cheddar cheese, grated

Cook the leeks and courgettes in a little boiling water until just tender
Melt the margarine in a heavy bottomed saucepan, add the flour and cook for about one minute. Slowly add the milk, stirring all the time and heat until it begins to thicken. Bring to the boil, reduce the heat and season if desired
Add the leeks, courgettes and beans to the sauce, then add about 4 tbsps of the parsley. Mix well and put into an oven proof dish
Mix the breadcrumbs, cheese and remaining parsley and spread evenly over the top of the vegetable mixture
Bake for about 30 minutes at 200C, 400F, Gas Mark 6

Baked Beans are something that most people love but the tinned variety are often loaded with salt and sugar and that really takes away any chance of them following any sort of healthy eating guidelines.  This is my own recipe for Baked Beans which is just as tasty and a great deal more healthy!

8 ozs (200gms) dried haricot beans, soaked overnigh, rinsed and drained
2 tsp (10 ml) English Mustard powder
2 tbsp (30 ml) Molasses or Black Treacle
2 tbsp (30 ml) Tomato Puree
15 fl ozs (450 ml) good vegetable stock
2 medium onions, peeled and chopped
Seasoning to taste

Preheat the Oven to 190C, 375F Gas Mark 1
Put the beans into a large saucepan of boiling water and cooke for 25 - 30 mins.  Skim the surface if necessary druing cooking.  Drain and place into a large casserole dish.
Add the chopped onions and mix
Mix together the Molasses, English Mustard and Tomato Puree and the stock.
Pour over the beans, cover and place in the oven
Bake for 2 - 3 hours until the beans are tender.  If the sauce thickens too much add a little more stock.  Season before serving.  Don’t be tempted to add salt during cooking as this will can the beans tough.

It is almost impossible to overcook this dish so don’t worry if you leave it in the oven a little longer.
Serve hot with anything you like that goes with beans!

This is one of those healthy eating recipes that no one believes it is good for you because it is so tasty. You can add anchovies to the Sauce if you wish though not everyone likes the flavour.

PANCAKES

4 oz (100 g) wholemeal flour - plain
10 fl ozs (300 ml) skimmed milk
1 egg
1 tbsp (15 ml) Chives - chopped
3 - 4 med sized Leeks cut into fine strips
4 oz (100 g) Mushrooms
2 tbsp (30 ml) Parsley - chopped
1 tbsp (15 ml) Sunflower Seeds
2 ozs (50 g) Gouda or Emmenthal Cheese
1 tbsp (15 ml) Freshly grated Parmesan
1 oz (25 g) polyunsturated margarine
Seasoning to Taste

SAUCE

1 large bunch chopped watercress
1 tbsp (15 ml) Capers
3 fl ozs (75 ml) good Olive Oil
1 garlic clove - crushed
Zest and juice of a lemon
2tbsp (30 ml) Vegetable stock
4 Anchovy fillets - drained. These are optional.

Sift the flour into a bowl and add the egg, gradually beat in the milk and mix until you have a smooth batter. Add the Chives.
Prepare a 7 or 8 inch pan suitable for making pancakes. If you have a
Galette or Crepe Pan so much the better.
Lightly grease the pan and pour in enough batter to make a thin pancake. Cook for 1 - 2 minutes each side. You should have enough batter to make 8.
Cook the leeks in the margarine until soft, then add the sliced mushrooms. After a couple of minutes stir in the parsley and sunflower seeds. Add seasoning if you wish.
Lay the pancake out and divide the filling amongst them and then roll them up. Place in a shallow ovenproof dish which has been lightly greased, unless it is non-stick.
Put the Watercress, capers half the olive oil and the anchovy fillets if you are using them into a blender and process until smooth. Gradually add the rest of the oil, the lemon juice and the garlic.
Add the vegetable stock a little at a time until you have a smooth pouring consistency to your sauce. Warm through gently in a saucepan.
Pour the sauce over the prepared pancakes and sprinkle the cheeses on top.
Bake at 190C (375F)Gas mark 5 for about 20 minutes until it is golden brown.
Serve with a crisp green salad.

Yummy!