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Zingy Cranberry Sauce

Here’s a quick and easy 3 ingredient cranberry sauce recipe that will add a bit of zing and health to you all season, not only are cranberries full of health benefits, they are so versatile, you can eat them sweet or savoury.

A delicious side to go with all your festive mains, (Christmas dinner roast etc) dessert topping or filling and more. For best result, make ahead and store in the fridge to allow all the ingredients to come together.

Cranberry sauce and chocolate crepe

This recipe is so simple to make and no matter how much I make, it always disappears so quickly, we love it that much! It is so better than the jarred sauces because you know exactly what’s in it! plus you have a choice of your favourite flavour.

I bought these cranberries on final reductions the ”whoopsie” aisle i.e. the yellow stickers for 7pence per bag ! This is a good example of making the best of seasonal produces, they are cheaper and tastier! I love bargains and definitely will do a first stop at the reduction aisle before moving to other aisles. Healthy eating for the whole family can sometimes be challenging financially. Finding a balance between your family’s health and budget is one to prioritise if you must all eat well (sustainability) .

There is a huge body of evidence that suggests eating seasonal fruits and vegetables can help save on food staples. First hand experience for me includes buying reduced food items and batch cooking (like I have just done). Sustainability is key when it comes to healthy eating, looking at long term , what is most practical for me and my family is always the first question.

I have 2 jars of cranberry sauce and a quarter plate from this recipe.

Cranberry sauce

I have adapted this recipe to suite my dietary needs and that of my family, I try to reduce the amount of sugar we consume, so using sugar alternatives like organic coconut nectar or coconut sugar keeps everyone happy, it came highly recommended and I can confirm that it is worth a try. It gave this sauce a lovely touch of caramel which is so delicious! Feel free to use any sugar of choice.

Fresh cranberries

The best part is that Cranberries have low glycemic index and are thus suitable for those on low carbohydrate diet. It is a no brainer! Frozen cranberries can be used as well, the first batch I made was with frozen cranberries and has no effect on taste at all.

Hope you enjoy it as much as we do.

Frozen cranberry sauce with warm breakfast roll

Ingredients

100g coconut sugar

150 ml fresh orange juice

300g fresh cranberries

1/2 fresh orange zest

Method

  1. Pour orange juice in a pan , then add sugar and allow to boil (medium heat)
  2. Tip in the fresh cranberries, top with a slice of orange zest , cover the pan and allow to simmer on low heat for about 5-8min
  3. Take off the hob and allow to cool, this will thicken the sauce. Store in the refrigerator for up to a week or more.

Click the link below for a printable version of this recipe. https://sites.google.com/site/healthfulnonyecom/home

Thanks for stopping by!

Breakfast egg muffins

My family love eating eggs and we routinely eat eggs every other morning. Starting the day with protein means sustained energy and less of mid morning energy crash for myself and kids and having it whipped up in a fun way makes it even better! (Appealing for fussy eaters)

This is a very easy recipe put together in minutes, I have just replicated the plantain muffins I made earlier ( plantain muffins)

https://healthfulnonye.com/2019/02/12/breakfast-plantain-egg-muffins/ but this time , I used potatoes and fresh thyme for a festive touch and it was totally scrumptious!

Ingredients

This breakfast egg muffin is a lovely combination of protein and carbohydrate, with a good dose of at least 3 servings of vegetables i.e. eggs, grated baby potatoes, mixed bell peppers, onion, garlic, sausages, chilli and fresh thyme. I didn’t add extra salt because of the sausages (already contains salt) but feel free to add if you’d like, It is however best to not add extra salt when using ingredients with added salt.

I used Bertolli butter in this recipe for a nice buttery feel, it is said to be as good as olive oil which is a better source of fat. I personally love it because of the ingredient composition.

You can enjoy it with diced fresh vegetables of choice or on it’s own, The kids enjoy it with a mug of beverage or just grab and go on busy mornings.

ANY TIPS TO MAKEA BETTER EGG MUFFIN?

  1. Greasing the muffin pan very well makes it super easy to pop out nicely, I used paper muffins in previous recipe and found that it sticks to the paper and the kids struggled with that (takes away the joy!) So generously greasing the pan or using silicone cases is a better alternative.
  2. Buying pre shredded vegetables saves kitchen time, especially if you are prepping fresh in the morning.
  3. You can prepare ahead and store in the fridge ready for the morning and reheat for not more than 30secs for each egg muffin. They can also be frozen for up to months
  4. When using other vegetables be sure to squeeze all water
  5. You can reduce the calories by using more egg whites than whole e.g. 4:3 ratio

CAN I CUSTOMISE MY EGG MUFFINS?

Egg muffins are so versatile and easy to switch up a notch, I like to add a carbohydrate and a fat source for a complete balanced diet. Sneaking in some veggies is a sure way to hit your at least 5 a day servings of vegetables. You can mix and match to create a flavour burst. here are some of my favourites

  • Protein: Sausages, minced beef, ham, cheese, ground chicken ( if using ground beef or chicken brown first and cook with vegetables before mixing with eggs)
  • Carbohydrate: Plantains, sweet potatoes, Irish potato, mushrooms, spinach, kale, pumpkin leaves, onions, cauliflower, broccoli, artichokes, mixed bell peppers, parsnips
  • Fat: Olive oil, cheese, butter (Bertolli)
  • Seasoning: Garlic, fresh thyme, basil, chives, black or white pepper, onion powder, Himalayan salt , chilli powder or scotch bonnet . I like to keep my flavours mild because of the kids, but feel free to adapt to your taste buds.

HOW TO MAKE;

A quick grab and go breakfast ideal for busy mornings loaded with protein and 3 of your at least 5 a day servings of vegetables!

  • Prep time 5minutes
  • Cook time 15mins
  • Total time 20mins

Ingredients

  1. 10 baby potatoes (peeled and grated)
  2. 3 Frankfurt sausages chopped
  3. 1 medium onion chopped
  4. 1/2 mixed bell peppers chopped
  5. 1.5 tablespoon butter (Bertolli)
  6. 6 free range eggs
  7. 3 sprigs of fresh thyme
  8. Pinch of chilli pepper (optional)
  9. 100g Grated Cheddar cheese
  10. 2 cloves garlic

Method

  1. Pre heat oven to 170 degrees, the grease  muffin tray  with butter or cooking spray and set aside. Alternatively use silicone cases.
  2. Add  the butter in a pan on low heat
  3. Sauté  onion and garlic until  fragrant, then add  the sausages  and cook for a further 2mins
  4. Add the peppers and potatoes, season with thyme and chilli and allow to simmer for 5mins or until potato is softened.  set-aside and allow to cool
  5. Crack  and whisk up the eggs in a clean bowl,  add a bit of cheese then mix the cooked vegetables with the eggs, Scoop into muffin tray or cases, then top with remaining cheese and bake in pre-heated oven at 170 for 5mins or until a wooden stick inserted comes out dry. Click the link below for a printable version of this recipe. https://sites.google.com/site/healthfulnonyecom/breakfast-egg-muffins

Hope you enjoy it as much as we do!

Thanks for stopping by!

Noodle vegetable pizza

Hey!! thanks for stopping by. This is one of those meals you’ll probably be like ” is it healthy??? ”

Ok, Yes! and NO! , This is meant to be a healthy food blog right? Relax, here’s the story, This lovely healthy….ish pizza is made with INSTANT NOODLES ( INDOMIE) Yes!
It is delicious, nutrient packed, easy quick, no fuss no mess kind of meal, every parent’s & students favourite I literally lived off indomie noodles back in university days, and still finding it useful as a mom now… It is a reliable convenience food that has made feeding 3 lovely kids with varying taste buds easier. When i’m not in town, busy and have not stocked up the freezer the husband relies heavily on this Instant noodles to get the kids fed. I’m yet to find one Nigerian home without indomie noodles … Any Yes here?? this guy is a saver!

but here’s the shocking truth about it. It packs in a good amount of calories without the various nutrients that a more balanced meal consisting of a protein, vegetables and complex carbs would contain. FACT!
Recent studies suggests that frequent consumption has been linked to poor diet quality and increased risk of metabolic syndrome.

But here’s the good news; You can give your noodles a healthy upgrade by choosing
Instant noodles that are lower in sodium or made from whole grains. Choose wholemeal varieties or fortified instant noodles.
Some types of instant noodles are however fortified to add extra vitamins and minerals. ( high B vitamins) e.g indomie noodles, whole meal vermicelli, wholemeal ramen are the types I have tried, but my kids like indomie noodles best.

Adding vegetables and a protein source to round it out.
Protein and fiber rich meals keep you feeling full for longer, making it a useful tool in weight management
Soluble fibers provide food for your gut bacteria( prebiotics), which then produce short-chain fatty acids (SCFAs). SCFAs are beleived to help lower inflammation and boost immunity
Plant foods like vegetables and fruits are good sources of fiber.
The Indomie instant noodle has only 4 -7grams of protein and 1 gram of fiber per serving, this serving likely won’t make much of a difference in your hunger or fullness levels. So this low levels may not benefit your recommended daily dietay intake.
So, I have bulked this instant noodle recipe with eggs( protein) and vegetables
This not only increased the nutrient quality of the noodles but also, so filling with less tendency to over eat.
You can use other protein source, meat, fish, chicken, tofu or pulses just what ever works for you to round this meal out.

Don’t use the seasonings

make your own!!
And that’s exactly what I did!! experiment with different spices and herbs and you’ll definitely find the notes that hits just well. For this recipe I used onion powder, garlic and black pepper powder , bit of olive oil and scotch bonnet to cook the noodles. Then seasoned the topping with oregano and italian spice for that perfect pizza flavour. This combination was exceptional!!the kids loved it much. I had a slice as well it was good.( tasters club..phew)

WHY YOU SHOULD NOT MAKE INSTANT NOODLES A STAPLE DIET

High in sodium

Instant noodles are high in sodium and MSGs which are linked with high blood pressure in people who are salt-sensitive. I’m sure you already know the correlation between salt and high blood pressure, stroke and heart disease? if you don’t I would recommend some google time.
The food label picture below is an example of what you should be looking out for in the ingredient section of your food pack. This is probably one of the major reasons I spend alot of time at the grocer . ( trust me, I like to know what I’m eating or feeding my family)
Reading food labels will help you make better food choices and in this case for the instant noodles, I ditched the seasoning that came with the pack and made my own from scratch. This added a healthy boost to this instant noodle.

Contains artificial antioxidants

Since Instant noodle packs are made to have a longer shelf life, they are highly processed, with low nutrients, high on fat, and artificial colours, preservatives, additives and flavourings
Unlike whole, fresh foods, packaged foods, don’t have natural antioxidants and phytochemicals that have positive health benefits. if you have a closer look at the pack you’ll see the artificial antioxidants E319 so what’s that? have you ever wondered? E319 antioxidant is another word for Tertiary butylhydroquinone, or TBHQ
an additive used to preserve processed foods. It acts as an antioxidant, but unlike the healthy antioxidants you find in fruits and vegetables, this antioxidant is classed as harmful under hazards (wilkipedia) but safe to be used in food in certain amounts, the question is, how much of this chemical is in this pack?? not stated, this is why you have to apply caution and limit your intake. I also found that this chemical is used to preserve paints and beauty products, so why have it in food too??

Fortified


The Bad Fats

Unfortunately, most processed foods are loaded with not-so-good fats like saturated fatty acids or trans-fats. Monounsaturated fatty acids as well polyunsaturated fatty acids are the good-types of fats. Again if you look at the label you’ll find that edible vegetable oil, sugar, sugar syrup, flavour enhancer and many other agents like these aren’t good for your health at all. Instant noodles contain saturated fats which if consumed excessively or regularly can raise the level of cholesterol in the blood. And you know having high cholesterol increases the risk of heart disease as well as type 2 diabetes.

Overall, moderate your consumption,
Occasionally enjoying instant noodles is fine as long as you’re maintaining an otherwise healthy and well-rounded diet.

What other noodle alternatives can suit this recipe? ( If you are on a diet)

Great!! there are other waistline friendly alternatives that would work well with this recipe like spiralized fresh vegetables edamame noodles zucchinni( zoodles) , shirataki, seaweed and fiber-rich noodle replacements are some of the most popular options. They not only contain far fewer carbs but also much higher levels of vitamins, minerals and antioxidants. I have tried zoodle pizza ( zucchini) it came out well, it was edible but not as firm or closer to what you’ll get with traditional noodle. the closest is the Edamame.

I particulary took out time to research this ALL TIME convenience food as I know there are people you’d literally have to physically kill , if you take this Instant noodles away from their diet.
I have to be honest with you , My family will probably fall in that category, You’d always find a box in my home, true confessions of a real mom. I personally do alternatives, but my kids and the husband don’t like the alternatives… YUCK!! (in their tiny voices) So like I always do and advise people to, when introducing healthy eating to your family , to meet everyone half way to ensure a relaxed no fuss no mess atmosphere at meal times. So this is an example of how I try to make Instant noodles healthier. I have shown a few moms how to make this and they got back to say it was a hit so, I decided to share it. hopefully you find it useful.

We learn to make informed decisions. But this is still a case of “win some loose some” .

Happy reading and cooking!

Edamame vegetable noodle pizza

INGREDIENTS

Difficulty: easy
Prep time: 15mins, Cooking time: 20mins Total time : 20mins

● 4 Packs instant chicken indomie noodles
● 5 Free range eggs
●1.5 Tablespoons extra virgin olive oil
● 1Teaspoon onion powder

●1/2teaspoon oregano& Italian spice
● 1 Teaspons black pepper garlic powder
●A bit of fresh ginger
●1/2 scotch bonnet ( chopped)
●2 carrots ( sliced)
● 1 Small head of broccoli steamed and chooped into bits
●Mozzarella cheese

Method

1. Open up noodle packs and cook according to pack instruction, without the seasoning, replace with the onion powder, pepper-garlic powder, ginger and 1/2tspn olive oil.

2. Crack and whisk up eggs in a clean bowl and set aside.

Eggs

3. Transfer cooked noodles into the cooked eggs mix to combine nicely, add the scotch bonnet.

Egg and noodle mixture

4. Add the remaining tbspn olive oil in a deep skillet on medium heat. (just enough to grease the entire base)


5. Pour the noodle mixture into the hot skillet and press down well to hold, then lower the heat.
Flip with a pan lid, and cook the other side, pressing down till the mixture set and firm

1tablespoon olive oil

Flip with a pan lid, and cook the other side, pressing down till the mixture set and firm

Flip the base to cook the other side

6. Tansfer to a pizza tray or flat plate, top with the steamed vegetables and pizza shavings, pop in the oven for the cheese to melt or just allow the heat from the base to melt the cheese.

Enjoy.

Fruity-cinnamon oat flapjacks

Finally got around here again after a long break. When life gets so busy I tend to slow down and catch up with time.. it’s a journey!

So, i’m back with a lovely healthy treat that is easy to make (free style). These fruity oat flapjacks are made with 100% rolled oats and organic flaxmeal seeds , raisins , dried apricots and green apples with a tablespoon of honey for added sweetness. The choice of oats and flaxmeal makes these healthy bites an excellent sources of fibre, you all know how important fibre is in our diet? I also used dessicated coconut for extra crunch, but you can use any seed of choice alternatively. I have tried it with sunflower seeds and it came out wonderfully well. so either way you are fine. Certainly feel free to adjust ingredients to suit your taste buds or health goals. The choice of extra virgin olive oil and greek yoghurt as a source of healthy fat and protein is second to none if you are trying to keep things less greasy(healthy). Again, you can also use coconut oil or any other fat source you fancy.

Serving suggestions

served with plain greek yoghurt and blackberries … hello crunch!

These flapjacks are fiber loaded so, would be a great nutrient packed pick me up breakfast, or dessert option when served with plain greek yoghurt. or just on it’s own as a snack, lunch box snack idea, pre workout snack for that much needed energy to fuel your workout. I have them with plain greek yoghurt every other morning for breakfast and keeps me full until my next meal.

You can cut them in rectangular forms and have them as oat bars and say good bye to sugar loaded shop bought ones. It is a nice recipe to try with little ones too, it’s easy and doesn’t need accurate measurements like you would for regular bakes.

Prep time: 10mins Cook time: 20mins. Total time 30mins . servings 10-12

Ingredients:

200 g oats

3 Tablespoons milled organic flax seeds

120 g mixed dried fruits

50 g sunflower seeds or desiccated coconut

1 Apple peeled and grated (optional)

4 Tablespoons Greek yoghurt

1-2 Tablespoons extra virgin olive oil

1 Tablespoon maple syrup or honey

1 Teaspoon cinnamon

Instructions

Preheat oven to gas mark 6. Grease and line a square tin with baking paper

Place all the ingredients in a food processor and blitz until slightly broken down. or simply mix all the ingredients in a clean bowl with a spatula until well combined.

Transfer the mixture into the lined baking pan, flatten down with a spatula and bake for 20mins or until golden

Take out from the oven, cut into slices and leave to cool completely.

Enjoy!!

Here’s a printable version of the recipe, just click on the link https://sites.google.com/site/healthfulnonyecom/fruity-cinnamon-oat-flapjacks

Breakfast omelette

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!