Month: Feb 2019

Breakfast omelette

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This omelette is a healthy take on a favourite breakfast, it is packed with rich colourful vegetables that screams antioxidants! providing 3 of your “at least 5 servings ” of vegetables a day.

We love eggs in my household and I find that switching it up a bit everytime , will make it more exciting and less boring.

I wont lie , as a mom of 3 growing kids finding a healthy balance for everyone is hard, but what I have done , is adapting their favourite foods to include the essential macro nutrients and micro nutrients that is needed for proper growth and development. we try to come to a healthy compromise by meeting half way i.e they love eggs , sausages and burgers, but we know to reduce the consumption of processed foods to promote better health , as eating too much processed foods has been linked to risk of certain health conditions such as obesity, high blood pressure, stroke, heart disease and some kinds of cancer.

Conversely foods rich in fruits and vegetables can lower blood pressure  reduce the risk of heart problems and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and keep blood sugar steady, this in turn can help regulate and prevent over eating.

So I speak to them about the consequences of poor food choices , giving them an example of when I was diabetic which is very relatable , my older son used to wonder why I was so massive then and not anything like I used to be now( bless!) and I usually just tell him that then , I made poor food choices , one of which was eating minstrels with my breakfast every morning, I’m not kidding you, that was my biggest craving then. ( pregnancy was a good excuse to eat anything right ? the result was’nt a pleasant one trust me, read my about page for the story)

Sharing my first hand experience with bad food choices has helped my kids see why healthy food choices are important. So we add vegetables to almost everything we cook, but also maintaining a balance by addings bits of their not so healthy favourite things, this keeps everyone happy and meal times most enjoyable . If you’ve got fussy eaters try this method I can assure you it works 90% .

Excite your sensory receptors

The first thing my 8 years old said when he saw this omelette was ” looks delicious” “smells beautiful” can’t wait to try it!

This explains that indeed the eye eats the food first before any other senses. adding colour rich vegetables to your omelette will make it more appealing to the eyes first, once you’ve got that , then make it smell good ……mmmmh what’s that nice aroma? I’m yet to see anyone who does’nt like a nice smell.

when I was pregnant I would perceive burger king double whooper from the bus stop on my way for antenatal sessions trust me , I would not have peace until I tasted it and usually always do( do not under estimate the power of sense of smell).

So the combination of sausages, spring onions, carrots and peppers carefully cooked in a table spoon of olive oil in this omelette recipe releases a delicious smokey fragrance that will sure make you drool. the choice of fresh thyme and black pepper for garnishing just takes up the taste a notch, a complete blend of warm flavours that will satisfy the fussiest palate( no jokes!)

feel free to experiment with any fresh herb of choice , I have a kitchen pot of fresh thyme which ends up in most of our meals..story for another post!(😃)

potted fresh thyme

Serving suggestions

Fill with fruit salsa and roll up

This omelette is super filling, meaning that it will make a delicious breakfast, lunch or dinner option. for Adults I would serve this omelette with extra portions of steamed vegetables or fruit salsa for breakfast or dinner and lunch with a whole grain bun. For my kids I served it with bagel and a cup of warm milk for breakfast . kids need a sustainable source of energy to keep them full till the next meal time without craving for mid morning candies. depending on your activity level you can also have this omelette with the bun any time of the day. Everyone I suppose, needs a sustainable energy source to power them throughout the day, this reduces unecessary cravings for un-healthy foods.

For dinner. I would sub the bun for sweet potatoes or white potatoes for a carbohydrate source. you can still keep the bun, just personal preference.

Omelette buns

Now let’s put this omelette together

Ingredients

●4 free-range eggs

●1 tbsp milk

●1 tbsp extra virgin olive oil

●1/2 Red bell pepper, (chopped)

●3 Spring onions ( chopped)

●1 large or medium sized carrot

●1 tbsp finely chopped fresh thyme or 1 tsp dried thyme

● 2 sausages( used frankfuters sliced)

● pinch of black pepper

Method

1• Crack eggs into a clean bowl, add a pinch of pepper to the eggs, stir in the milk then whisk the egg till egg whites and yolks are well combined and fluffed up, set aside.


2• Heat up a frying pan with the oil in it and add the chopped onions and sausages cook till fragrant then add the carrots and peppers , pinch of black peppers cook till vegetables are tender(3mins)

3• then Pour in your egg mixture and cook on a high heat for 2 minutes, make sure that the mixture is spread out evenly. then reduce the heat as the eggs begin to set, tilt the pan so that the runny egg covers the space


4• Once the omelette is firm flip the other side to cook for another minute or 2, then loosen the edges with a spatula. Slide the omelette from the pan onto a plate, tilt the pan so that the omelette folds nicely on the plate. garnish with the remaining thyme and vegetables then serve and enjoy!

Tips

  1. Crack eggs into a bowl first – don’t put them straight into the pan as you need to make sure they are properly mixed first!You want a nice even omelette with no yolk patches sticking out here and there

2. If you don’t have a whisker, simply beat the eggs with a fork, firstly break up the yolk with the fork it makes beating the eggs easier . Then gently tip the bowl and beat the eggs in circular motion until the mixture is even.

3. To flip your omelette , simply put a large lid over the pan and turn over, then put pan back on the hob and carefully slide the omelette back in the pan. this way, you ensure that the omelette is properly cooked

Hope this helps! please don’t forget to tag me on instagram # hardynonye# healthfulnonye if you make it. And most importantly leave me a comment if this was useful to you, I would like to know your thoughts on this.

Thank you!

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Sweet potato omelette

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One of the things I have learnt on my healthy eating journey is to try and meet everyone half way. Some people can’t eat certain food types either because of health problems or simply personal preferences. My husband and kids fall in the later category… Taste! Who else can relate?

Healthy eating is a lot easier and sustainable when it is one person( you just always work around your routine) but can be a bit overwhelming when you try to drag others along. A timelesss tip to carry everyone along with less fuss is to come to a healthy compromise so everyone is happy. So, I have had to do a lot of adventurous things in the kitchen to keep everyone happy! and one of them is this breakfast skillet. I love onions and would literally throw it in every dish. but, child number 2 and 3 would not eat onions especially if it is visible. how to solve this problem so everyone is happy is, we simply blend everything up.( a win win)

How did we come up with this sweet potato omelette?

As a mom of three with fairly good appetite I have learnt to improvise with what I have at hand, rather than always pop down to the grocer when what they want is not available.( because it never ends! trust me )

This has helped in saving us money and has cut down on the amount of what gets trashed. So this is another helpful tip. just before you think of heading out to the grocer, check that you’ve exhausted all your options, to be honest it will surprise you what you will find or are able to put together .( just like this breakfast skillet)

So this morning it was bread and eggs, unfortunately ran out of bread, but found 3 not so happy sweet potatoes left.. boom came the Idea. So I cut up the sweet potatoes, steamed it,(5mins) blended along side other vegetables with a bit of ground garlic and white pepper for a spicy kick.

Sweet potatoes in a steamer

I chose to cook it in our favourite pancake skillet to simulate pancakes! or pizza! something they can relate with. when you are introducing something for the first time whether for adults or kids , you want to not only keep it simple but also bring it closer to what they are used to either taste wise or just the sight.( this works trust me)

I also cooked some in a muffin tray to simulate ” healthy muffins”( as they call it)

Child number 1 suggested we decorate our new creation with some of their favourite things avocado, bacon bits, cherry tomatoes and I added chives and parsley for added flavour. The outcome was incredibly delicious and satisfying. I got 3 thumbs up meaning this recipe is a keeper( on a repeat list)

Choice of cooking method

Always opt for cooking methods that will preserve the nutritional content of the food. and steaming is one of them, this will depend largely on the type of food. for example sweet potato is high in beta carotene which can easily be lost if cooked under high temperature,( according to studies) So steaming on medium to low heat is recommended to ensure all yhe nutrients are intact.

Why is this skillet a healthy breakfast or supper option?

This omelette contains the recommended portion of “at least” 5 a day servings of vegetables. So having it for breakfast means the box is ticked for the day by the time you get to the end of the day you probably would have hit your recomnended daily portions of fruits or even extra vegetables( the more the better). Again as a dinner option it will serve the same purpose plus an added advantage of having a light dinner( if you are anything like me)

Again, eggs are excellent source of protein and protein is not easily digested, So your body is not flooded with more glucose than you can cope with and this means your blood sugar is steady and you are feeling full for longer, no mid morning energy crash. The addition of sweet potatoes turns out to be a great choice too because they are a rich source of fibre which also helps steady blood sugar, cholesterol levels and promotes digestive health. they also contain loads of vitamins and minerals like Iron, calcium, selenium, B and C vitamins

Sweet potatoes are high in antioxidants mainly beta carotene which is converted to vitamin A once eaten. It is also quick to make ,the ladt thing you’d want to do is spending alot of time in the kitchen in the morning or after a long day. So, a combination of all these factors and more makes this skillet a must try.

happy reading, now let’s get to make it!

Ingredients

. Medium sized free range eggs(5)

. Medium sized red onions ,chopped

. Sweet potatoes , peeled, diced and steamed (5mins)

. Red bell pepper ( halved)

. 1/4 tsp white pepper

.1/4 tsp black pepper

. 1/4 ground garlic

. 1.5 tbsp extra virgin olive oil

. cherry tomatoes, bacon bits, avocado, chives amd parsley for garnishing.

Method

  1. In a food processor or blender throw in all the vegetables( sweet potatoes, pepper, onions), spices and eggs( crack one at a time) as shown below

2 . blitz all the ingredients to a smooth paste/ batter and set aside.

3 . place a skillet on the hob, and heat up the olive oil. Then add a cooking spoon of the batter into the skillet and cook as you would a pancake ( flip and cook the other side too) this should take about 3-4mins

I used the lid of a large pan to gently flip the batter over to cook the other side.

Scoop some in a greased muffin tray ,bake at 170 for 10mins ( optional step)

4. Once cooked take off the hob and garnish with your favourite toppings, drizzle extra olive oil and enjoy!

Trio-bean salad with garlic-dijon mustard vinaigrette and salmon fillet

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I find vegetables and beans to be a pantry essential, because they are so versatile. I always have a good stock of these items either in a frozen, canned or fresh version. They are great for days you are not kitchen ready but want something nutritious, satisfying and quick.

You can cut up a bunch of raw or cooked vegetables , season it with oil and herbs to create a nutritious meal accompaniment or serve along side fish, eggs, cheese( mozzarella) or meat as a main course.

Trio beans

Beans on the other hand , is a nutritional power house . A good source of complex carbohydrate, protein, B vitamins, iron, potassium and fiber. Beans can be adapted in various ways, cooked in a tomato sauce, they make a good pizza base alternative check linkhttps://healthfulnonye.com/2018/08/06/black-eyed-beans-plantain-pizza/

Can be cooked as a pudding ( Moi-Moi) A west African dish made with black eyed beans and seasoned to perfection( future post) And can also be cooked plain and paired with bunch of vegetables to create a nutritious and satisfying meal, another way of switching up a boring salad.

Here in this recipe, I have combined 3 types of beans, the cannellini beans, the red and black beans with purple cabbage, cucumber, mixed peppers, red onions, and carpers with spiced extra virgin olive oil, added fruit for a touch of sweet and savoury and a dash of lemon juice to bring all the ingredients together. beautifully garnished with fresh herbs ( mint, parsley and basil) Incredibly refreshing!

I cooked up a pack of whole trio bean then halved it. feel free to use the canned version ( it’s easier)

purple cabbage

This purple vegetable contains chlorogenic acid, a powerful antioxidant that destroys disease causing free radicals and also packed full of fiber. Any other cabbage or cruciferous vegetable will work well , I love a pop of colour on my plate . So, have used the purple cabbage. If you are anything like me you would be going for the pur.. ply( if there’s any word like that). The choice of sweetness can also be adapted to your preference, I used ripe kiwi, I would imagine raisins can be used instead.

Capers ( from tesco)

The addition of capers to this salad is a no brainer and would strongly recommend , don’t miss it! You know that hit of lemon juice and salt and a vegetal touch? the things you’d want to add to any meal. You’ll get that and more by adding capers to this salad. There’s also no need for salt in this recipe, Carpers done the job! (Ace)

what if I don’t have capers?

That’s Ok! a pinch of sea salt , black pepper and lemon will be fine.

So, in a nutshell, this colourful bowl makes a nutritious main meal served with grilled salmon for a hit of omega 3 and additional protein source.

Salmon good source of protein and omega 3

The salad has a burst of meditterenean flavours ( so refreshing) , rich in soluble fiber, which helps control blood cholesterol level. Research suggests that LDL ( bad cholesterol ) is reduced by 10% and this is obtained by consuming 10g of soluble fiber ( 1/2 -1.5 cup of beans) nearly equivalent to the mix of vegetables and beans in this recipe . great!

Trio bean salad with salmon fillet

Finally, the balance of complex carbohydrate and protein in this recipe means steady source of energy supply( no spike in blood glucose) instead of the sudden energy surge that happens when you eat simple carbohydrate. So, will help you stay full for longer. My first hand experience with diabetes has shaped my food theory and I tend to make food choices based on how a particular food type whether in combination or on it’s own will impact my blood sugar and over all energy level. So half of the time I spend time studying about a particular food type before introducing it to my adventurous palate , hope you find this useful too.

happy reading! let’s put it together now!


INGREDIENTS
-1 salmon fillet ( pan seared or grilled)
-1/2 Pack mixed beans ( boiled and drained) or a can of trio bean
-1 green pepper chopped

– 1 red bell pepper chopped.
-1/4 purple cabbage chopped
-1/2 cucumber diced
-1 red onions diced
-2 tbsp capers

-1tbsp each of chopped fresh parsley , mint & basil leaves.

Method
Mix all ingredients and set aside then make the dressing🔽


-2 garlic cloves, minced
-1/2 tbsp Dijon mustard
squeeze of fresh lemon juice,

Mix all ingredients together and set aside

-1 ripe kiwi or fruit of choice( raisins) – -1tbsp extra virgin olive oil, and white or black pepper.
– Add dressing to the salad mixture, cover and fridge for a couple of mins to let all the ingredients come together.
-Then serve with salmon for extra punch of protein and omega 3 or on it’s own.

Enjoy!

Cardamom- Garlic-ginger chicken stir fry

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Here’s a stir-fry recipe that takes just 20mins to put together, you’ll love it! an example of flavour explosion that you won.’t forget in a hurry, It  is Citrusy, minty, spicy, musty, herbal and sweet . thanks to the cardamom, ginger, garlic and chili , you will taste all of these flavours in every bite!  Plus the crunch of the baby corn and mangetout!( snow pea)  All these in 20 minutes!  Enjoy!

I would recommend using coconut aminos in this recipe, as it is a healthier alternative to your regular soy sauce, it is soy and gluten free ( great for people with soy and gluten allergy) and has a low GI which means your blood sugar is not spiked ,it is also packed with 17 different amino acids the building block of protein which is vital for body building and repair. Great stuff!

Remember the idea behind healthy cooking and eating lifestyle is to as much as we possibly can , eat in ways that promotes the best health for us and this might mean reading ingredients label, understand how the contents might impact us. Then swapping to closest alternative and this is what I tend to practice, again this might not be for everyone. That being said, I have used worcestershire sauce in this recipe because that’s what I had at hand ( ran out of coconut aminos)

I have also used a lot of ginger in this stirfry , this is mainly to do with my choice of base , chinese lettuce! have you ever wanted salad but didn’t want it cold? looking for a hug in poor ol salad?? this exactly how to get that much needed hug in a salad, all the flavours will mask the presence or the absence of the base. This is a go to bowl when you’re trying to stay light ( tracking your makros) or not very active. If you don’t like ginger, that’s OK!  You can still try it but go easy on the amount of ginger that you add to it. You might just end up loving it!  

Can’t manage spicy food? don’t worry just de- seed the chilli once you have cut the chili in half; and then cut them into thin strips.

Don’t have cardamom?? Ok! ginger and garlic are a good pair and would still give you a flavour burst, but the combination of cardamom, ginger and garlic in this stir fry is what makes it unique. again nothing is set on stone , cooking is all about being creative, feel free to play around with what you have at hand.

Other serving suggestions( depending on your health goals): steamed coarse bulgur wheat, quinoa, cauliflower rice, salad, brown rice, or white rice.

Let’s get cooking!!

Ingredients

  • 2 tbsp extra virgin olive oil
  • 3 cloves garlic, minced
  • 3-4 cardamom seeds
  • 1 onion grated
  • 100 grams chicken breast strips
  • 1 tbsp worcestershire sauce
  • 2.5cm ginger peeled and grated
  • 1/2 tsp ground black pepper
  • 1 pack stirfry kit ( tender stem broccoli, baby corn, mangetout and bok choy/ pak choi)
  • 2 pcs fresh red and green chilies, thinly sliced.
  • 1\2bunch of chinese lettuce sliced( optional base)

Method

  1. Place a pan over medium-high heat.Add olive oil on pan.
  2. Allow oil to heat up a bit then add garlic, onion, cardamom and ginger Cook until fragrant. 3mins( save some ginger for later)
  3. Then add the chicken and cook on each side until nicely firm (about 10mins)
  4. Add worcestershire sauce and all the vegetables and Stir fry until chicken is fully cooked.( 5mins) then add the remaining ginger and stir for another 2mins
  5. Take off the hob and serve with base of choice!

enjoy!

click link for printable recipe https://sites.google.com/site/healthfulnonyecom/cardamom-garlic-ginger-chicken-stirfry

Sheet pan herby sea bream and crunchy potatoes with white wine sauce

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Ever had an impulse buy? Or planned a menu right at the shop Aisle? If No just read on and if yes, then here we go!
Celebrating valentine’s day is one of our cherished family traditions and we usually go for a date night. But we have in the past year decided to do things differently. (Cook up a new dish). This year’s menu was originally the mixed seafood coconut curry on link below.

https://healthfulnonye.com/2019/02/12/mixed-seafood-coconut-curry/ The husband’s absolute best!

What a bargain!

Plans changed as I dropped kids off at our local supermarket (Sainsburys) for their activity, as always, I wandered off to the reduced item section and boom!! goes 2 packs of sea breams at an incredibly 80% reduction, I knew instantly that we are having something new at last! My husband loves fish and loves the idea of a bit of wine in fish or meat marinade (Inspired by his second-best TV channel, Cooking channel).
I also found potted fresh herbs and baby potatoes reduced… It’s all coming together now!… phew! it must be a one sheet herby fish and potato bake! Something quick
I love adding fresh herbs to fish dishes, a great way of introducing some flavour to the dish without adding a lot of salt or unhealthy fats. So, the choice of Dill, thyme and bay leaves gave this dish a delicate punch of flavours, anisseedy flavour from the fennel, a spicy kick? thanks to the green bird’s eye chilli and the addition of lemon wedges brought all the ingredients together making the meal a great dinner option that is light and incredibly refreshing.
I appreciate the simplicity of this dish, because of the love that went into the making. So, next time you want to treat a loved one or even yourself, this sheet pan bake will do the job!.
So, I have cooked and served the fish with the bone on , we love to crack every single bit … (what’s happened to health and safety guys?) that’s the fun, but feel free to skin yours if you’d rather without the bone.. sure will taste the same.
Let’s get cooking!!

Difficulty: easy

Seabream, fennel, dill, thyme and green chilli

INGREDIENTS

3-4 sea bream fish
2 fennel bulbs (sliced)
2 Lemons.( sliced)
2 cloves of garlic
30 g bunch of fresh dill
6-8 fresh thyme sprigs (rinsed)
6 bay leaves
6-8 green bird’s eye chilli
250- 300ml white wine.
Extra virgin olive oil
4-5 med sized carrots quartered
potatoes halved with skin on.

METHOD

  1. Preheat oven to 200°C/fan180°C/ gas 6. grease the base of a large roasting tin with olive oil and set aside.
    place a pan on the hob, add 1/2 teaspoon olive oil and sauté half of the sliced fennel, garlic and green peppers until fragrant.
  3. Season the inside of the fish with olive oil then fill the cavity of each fish with the sautéed vegetables and the rest of the fennel and lemon slices, dill, thyme and bay leaves, bay leaves .
    season the halved potatoes and carrots with olive oil and pinch of salt, then scatter the rest of the vegetables and herbs on the remaining fennel, lemon and herbs, then pour over the wine. drizzle the whole sheet with extra olive oil.
  4. Cover the sheet with foil and bake for 25-30 minutes, basting the fish with the pan juices halfway, when the fish is firm to the touch carefully transfer the fish to a bowl and cover loosely with foil to keep it hot.
  5. Make a quick sauce from the pan juices by tipping the juice(the fennel) in a blender, and blitz till smooth. pour into a plate or jug.
  6. Transfer the fish to serving plates, serve with the baby potatoes and carrots, enjoy with the sauce, some drizzle of extra olive oil and extra garnishing as shown in the picture.

Link to printable recipe: https://sites.google.com/site/healthfulnonyecom/herby-fish-and-crunchy-potato-bake-with-white-wine-sauce

Ta…daa!

Happy cooking!!

Serve and enjoy with the white wine sauce

Notes: you can skin the fish side up if you don’t like bones before serving