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Six healthy meal recipes to make this week


Need a Meal Plan? (Photo: Second Nature)

Now that Christmas is over and the dust has washed off and the leftover turkey is removed from your fridge, what are you going to eat this week?

With the New Year coming, many of us will want to replenish our food stocks a little.

And this update will focus on health, we think, if only to help calm bloating and lethargy from eating in the past month.

The NHS-backed Healthy Eating Plan Second Nature is here to help, with breakfast, lunch and dinner recipes that are nutritious, delicious and require a little taste.

So if you're making a weekly meal plan right now, you might want to give this one a try.

Breakfast: Peanut Butter Jam Oats

A delicious twist on regular oats (Photo: Courtney J. Bennett)

Prep and Cooking Time: 12 minutes

Ingredients:

per serving

  • 40g rolled oats
  • 250ml milk (oats, soy, almonds, or dairy products – your choice)
  • 2 teaspoons sage Chia or ground flaxseeds
  • 60 g of frozen berries
  • 60 ml water
  • 1 tablespoon peanut butter

Method:

  1. Mix rolled oats, milk and 1 teaspoon of chia seeds or ground flaxseeds in a small saucepan, and
  2. reduce heat and simmer for 4-5 minutes, or until desired consistency is achieved. Add frozen berries and remaining 1 teaspoon ground chia seeds or ground flaxseeds to 60 ml of water. Simmer for 4-5 minutes, or until slightly softened.
  3. Transfer the oats to a serving bowl and add a little milk if needed, to get the desired consistency. Peanut Butter.

Breakfast: Weekend scrambled eggs

Yes, that's right. It's a recipe for scrambled eggs. Treat. (Photo: Second Nature)

Preparation and cooking time: 10 minutes

Ingredients :

per serving

  • 1 tablespoon butter
  • 3 medium or Large eggs
  • 1 teaspoon fresh chives or basil

Method:

  1. Crack eggs directly into a cold saucepan with 1 tablespoon of butter. Turn on the heat and start stirring the eggs with a spoon. Once the eggs have cooled down a bit, return the pan to the heat. The key to this recipe is to keep stirring at all points.
  2. Keep repeating step 2 until the eggs are cooked to the desired consistency (a little liquid versus a bit more solid).
  3. Add a pinch of salt and pepper and serve. Stir the mixture last before serving. Sprinkle herbs on top.

Lunch: Halloumi chermoula baking tray

Boil in the oven and you're almost done (Photo: Second Nature)

Preparation and cooking time: 40 minutes

Ingredients :

For 4 servings

  • 2 cloves garlic
  • Large handful of fresh coriander (including stems)
  • 1 large handful of fresh parsley (stalks included)
  • 1 tablespoon Small ground paprika
  • 1 teaspoon ground cumin
  • ½ lemon, grated and juiced
  • 2 ½ tablespoon (40 ml) extra virgin olive oil
  • 1 medium eggplant, cut into 2cm cubes
  • ]] 2 zucchini, cut into cubes 2 cm
  • 2 red peppers, cut into 2 cm pieces
  • 1 red onion, cut into 2 cm pieces
  • 1 x 400 grams of chickpeas, drained
  • Sliced ​​halloumi [19659015] ½ lemon juice

Method:

  1. Preheat oven to 200°C or 180°C.
  2. Prepare the curola by adding garlic, coriander, parsley, paprika, cumin, lemon peel and juice, olive oil and a pinch of salt and pepper in a blender, and blend until smooth. Onions and chickpeas, mix evenly into the caramela and bake in the oven for 30-40 minutes, or until the vegetables are tender. Light golden. Serve it with lemon juice.

Lunch: Roasted Cauliflower and Fennel Soup

Enjoy the bacon or keep it with vegetables (Photo: Second Nature)

Preparation and cooking time: 45 minutes

Ingredients:

for 4 servings

  • large head of cauliflower, cut into small florets
  • 3 tablespoons extra-virgin olive oil
  • 1 small fennel, coarsely chopped
  • 1 leek, minced
  • 2 cloves, minced garlic
  • 150 ml water
  • 800 ml chicken broth (or vegetable broth if you are meat-free) [19659015] 300 ml 1 cream
  • 2 of Bay leaves
  • 150 grams of bacon, cut into cubes (leave this if you are a vegetarian – it will still taste great)
  • 60 grams hazelnuts
  • Small handful of chives, sliced ​​

Method:

  1. [Preheattheovento200°C/180°CPlacethecauliflowerin2tablespoonsoilonabakingtraySeasonwithsaltandpepperRoastflippingonceuntilfloretsarefullycookedandsoftened30-35minutes
  2. While the cauliflower is roasting, add 1 tablespoon olive oil to a large saucepan, over medium heat. And garlic until soft (5-8 minutes). Add 150ml of water and cook until mostly evaporated (about 5 minutes).
  3. Add roasted broccoli, broth, cream and bay leaves. Gently season with salt and pepper. Set aside once golden brown. No need to add any oil as the bacon will release the oils. Set aside to cool, then chop into coarse pieces.
  4. Remove the bay leaves from the soup and discard them. Let the mixture cool slightly
  5. Mash the cauliflower mixture until very smooth. Using a mixer or blender. But make sure the mixture has cooled if you use a blender. ] Preparation and cooking time: 2 hours and 30 minutes

    Ingredients:

    for four servings

    • 1 tablespoon extra virgin olive oil
    • 800 grams beef or skirt , diced
    • 3 carrots, diced
    • 1 celery stalk, diced
    • 1 small onion, diced
    • 2 cloves garlic, finely chopped
    • 2 tablespoons tomato paste
    • 200 g pearl onions [19659015] 200 g of young chestnut mushrooms, cut in half
    • 1 bay leaf
    • 5 sprigs of fresh thyme
    • 500 ml of beef broth
    • 300 ml of red wine (or extra 300 ml stock)
    • 1 tablespoon corn flour
    • 2 tablespoons roughly chopped fresh parsley

    Method:

    1. Preheat oven to 180°C / 160°C with fan / gas mark 4.
    2. Heat the oil in a large saucepan or casserole, over a medium heat.
    3. Add the ground beef and brown for 5 minutes, until brown on the outside, but not completely cooked through. Add celery, carrots, and onions to the pot and cook for 5-7 minutes, until soft. Pearl onion, bay leaf, and brown beef. Season with salt and pepper to taste.
    4. Bring the mixture to a boil, then add the lid, and put in the oven. Cook for an hour. Flat on medium heat. -Free), or with mashed or grilled potatoes. Time: 30 minutes

      Ingredients:

      For four servings

      (again, you can leave bacon for vegetable cucumbers)



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