Healthy Living | 17
A HEALTHIER
YOU DON’T HAVE TO BE A WHIZ IN THE KITCHEN TO
PREPARE HEALTHY FOOD AND BALANCED MEALS. THE
FOLLOWING RECIPES ARE BOTH EASY TO MAKE AND
DELICIOUS FOR THE WHOLE FAMILY.
MENU
breakfast
Smoothie Fruit salad with yogurt One free-range egg Two-egg mushroom Oatmeal
Using a blender, mix a ½ teaspoon chopped
and slices of tomato omelet
Just mix the oats with
handful of frozen berries, almonds, one small banana, One whole-grain pita Sauté six mushrooms with skim or low-fat milk
two kiwis and one one sliced plum, one cut up, with one free-range egg the egg in one teaspoon of and add a handful of
mango. Add coconut peeled orange and one cup and some low-sugar an oil with a high smoking blueberries and nuts for
milk for a tropical taste. low-fat natural yogurt. tomato sauce. point (p.8). extra nutrition.
lunch
Make a sandwich Sushi Pasta Soup and a roll Salad Niçoise
Use lean meats (such as Available in many Make it the night before If you have a microwave at Boil eggs at home and
turkey or chicken breast) supermarkets or to with chicken or tuna, work, soup is a great idea. Or take a garden salad into
and whole-grain bread. Limit make your own, visit a tomato sauce and buy a thermos and make it work, mix with tuna and
cheese, full-fat mayonnaise www.makemysushi.com a sprinkling of low-fat at home. Stick to clear broth anchovies.
and other high-calorie extras. for some great tips. cheese. soups with lots of veggies.
dinner
Lasagna Lean steak and Open-faced burger Spicy shrimp spaghetti Chicken risotto
Use lean ground beef but
vegetables and sweet potato fries
Heat a few teaspoons of olive Boil or bake a chicken
replace half the amount with Serve with a selection Only use one side of a bun. oil, garlic, chilies, tomatoes, breast, then cut into slices.
veggies (such as chopped of vegetables, peppers Make your own burger with lemon zest and lemon juice Pair with brown rice, plenty
mushrooms or beans) and are a good choice with lean ground beef or ground in a pan with shrimp and of spinach and tomato.
use low-fat cheese. Serve broccoli and potatoes. turkey. Slice a sweet potato cook for two minutes. Add Sprinkle a little low-fat
with a light garden salad. and roast in the oven. to pasta, toss and serve. cheese over the top.
snacks
Hummus and crudités Nuts/dried fruit mixes Rice cakes Non-fat frozen Cereals/granola bars
Chop carrots, cucumber Perfect for fi ghting sweet Spread with nutritious
yogurt /sorbet
Choose cereals and
and celery into sticks cravings. Nuts have healthy toppings, such as a Instead of ice cream, mix granola bars that are
and dip in a pot of fats but are high in calories, tablespoon of peanut with berries, a banana or low in sugar and fat, and
hummus. so watch your portions. butter and a few raisins. pineapple. high in fi ber and protein.
Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36