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.

Advertisements

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!

Chicken chow mein

Here’s a 15mins easy week night dinner idea that is deliciously satisfying, a healthier twist to the original Chinese chicken chow mein.
interestingly guilt free and under 500kcal . Healthy eating is not at all boring, it involves a bit of getting creative, for me it means eating the world, the more diverse, the more nutrients you harvest and the healthier you get. you can still enjoy your favourite comfort meal by simply swapping the ingredients to healthier alternatives closer to what you are used to .

I find organic Edamame spaghetti/noodle to be a better pasta alternative, it is gluten free(great option for those with gluten allergy) ever since I discovered it, it’s been a keeper. if you click on featured recipe in my home page you will find another Edamame spaghetti recipe with a much detailed information about the nutritional content (it will be worth checking).

https://healthfulnonye.com/2018/08/05/organic-edamame-spaghetti-in-cherry-tomato-sauce-with-pan-seared-salmon-fillet/

Having said that, shirataki noodles also works very well with this recipe. it might be worth trying other alternatives out there, sure there are a lot of them now. Any noodles will do this job so well! So the next time a craving for Chinese food strikes , whip up this recipe in just 15mins and you will be glad you did.

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});

So, Let’s get cooking!

Notes: feel free to try other vegetables( baby corn, fine bean, bean sprouts etc , frozen versions will work just fine too. play around with meat types as well. This recipe is also adaptable to vegetarian or vegan.

Difficulty: easy

INGREDIENTS-

  • 100g chicken breast
  • 80g organic edamame spaghetti (cook according to instruction on pack)
  • 1/2 Pack of mushroom ( washed and sliced)
  • 100g Bok choy/ Pak choy
  • 1 Carrot ( peeled and sliced)
  • 2 Cloves garlic-Red and green pepper( deseeded &chopped)
  • 1 Scotch bonnet (optional)
  • 1 onion /shallot/spring onion
  • 1 cm fresh ginger ( peeled and grated)
  • 1 Teaspoon soy sauce or coconut amino
  • 1 Tablespoon extra virgin olive oil

Method
1- Heat oil in a skillet and stir fry chicken, onion,  garlic, and ginger till fragrant


2- Add remaining vegetables, soy sauce and pepper. reduce heat and cook for 3mins to soften vegetables
3- Add spaghetti to the vegetable mix,  stir well and cook for another 3mins Then turn off the hob and  Serve just enough and enjoy

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});

Printable recipe- click on link https://sites.google.com/site/healthfulnonyecom/chicken-chow-mein

Mixed seafood coconut curry

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});




We are exploring the versatility of curry dishes this season (cold nights) It is incredibly comforting and satisfying and pairs well with just about any base.
This mixed seafood coconut curry will wow your taste buds and have you going for more. It is also a good idea for valentine eat in.


The combination of fresh scallops, giant shrimps and fish pie mix finished with squeeze of lemon for that tarty, sweet and fresh touch is everything and more, it makes this curry extra special and one to treat a loved one to this valentine. Lemon in this recipe gives this curry a crisp, clean flavour that allows other ingredients to shine.
The citric acid from lemon reduces the fishy smell, So, don’t ruin the night, throw in some lemon wedges (some people find it unpleasant. ha-ha) keep it crisp, fresh and fruity! Another good news is that your meal will be ready in under half an hour, even when you make your own curry paste from scratch. Which is less than the waiting times in most restaurants, it is worth trying! serve with rice, chapatis, whole wheat wraps, fries, bulgur wheat or quinoa and you will be golden!
My husband’s favourite ever, he is a big fan of hot and spicy! Year round and this curry ticks the box.
Ok! Let’s get cooking!!


INGREDIENTS

  •  2 Onions, 3 celery sticks
  • 4 cloves of garlic
  • 2cm piece of ginger
  • 5 fresh green chilli and red birds eye chilli.
  • 2 packs fish pie mix
  • Scallops and giant shrimps
  • 1tbsp. extra virgin olive oil
  • 1 tsp. mustard seeds
  • curry leaves
  • 1 tbsp. chilli powder
  • 1 tsp. turmeric
  • 2tbspns garam masala
  • 1 tin of light coconut milk
  • 1 tin of chopped tomatoes
  • few sprigs of fresh coriander or parsley


//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});

METHOD

  1. Blend the Onions , celery, garlic, ginger tomatoes and pepper . 
  2. Heat  oil in a skillet add the mustard and curry leaves and cook until fragrant.
  3. Add the blended veggies and cook  for 5 minutes, or until softened.
  4. Mix in the chilli powder and turmeric together with a splash of water, then add the seafood mix, coconut milk and season, bring to the boil, then simmer for 15 minutes, or until the fish is cooked and the sauce has reduced. 
  5. Garnish with  coriander or parsley leaves ,lemon wedges and Enjoy with base of choice. 
garnish with parsley or coriander
//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});
Served with generous heaping of vegetables and coarse bulgur wheat
//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});
Served with parsnip chips and cress… Oh that scallop!

Printable recipe: click on the link https://sites.google.com/site/healthfulnonyecom/mixed-seafood-coconut-curry