Wellness Reasons

Lime prawn cocktail pitta salad
Prep:10 mins
Cook:15 mins
Easy
Serves 2
Make this speedy lime prawn cocktail salad as a filling lunch that packs a flavour-punch. It's tasty, healthy and low in calories.
Ingredients

½ wholemeal pitta
½ tbsp rapeseed oil
1 tsp Tabasco
1 tsp low-sugar, low-salt ketchup
1 tbsp low-fat mayonnaise
1 tbsp fat-free natural yogurt
½ lime , zested and juiced, plus wedges to serve.
60g cooked king prawns
1 Little Gem lettuce , leaves separated
¼ small cucumber , peeled into ribbons
4 cherry tomatoes , halved
Method
STEP 1
Heat the oven to 200C/180C fan/gas 6. Slice the pitta into triangles, put on a baking sheet and drizzle over the oil. Bake for 10-15 mins until golden and crisp.
STEP 2
Mix together the Tabasco, ketchup, mayo, yogurt and lime zest and juice. Toss the prawns in the dressing.
STEP 3
Layer the lettuce, cucumber, tomatoes and dressed prawns in a lunchbox or jar. Season, top with the pitta chips and serve with lime wedges.
Source: https://www.bbcgoodfood.com/

Asparagus soldiers with a soft-boiled egg
Prep:10 mins
Cook:10 mins
Easy
Serves 4
A classic combination, seasoned with chilli and paprika
Ingredients
1 tbsp olive oil
50g fine dry breadcrumbs
pinch each chilli and paprika
16-20 asparagus spears
4 eggs
Method
STEP 1
Heat the oil in a pan, add the breadcrumbs, then fry until crisp and golden. Season with the spices and flaky sea salt, then leave to cool. Cook the asparagus in a large pan of boiling salted water for 3-5 mins until tender. At the same time, boil the eggs for 3-4 mins. Put each egg in an egg cup on a plate. Drain the asparagus and divide between plates. Scatter over the crumbs and serve.
RECIPE TIPS
HEALTHY BENEFITS
Asparagus is a good source of betacarotene, which has antioxidant properties, folic acid and vitamin C. It is low in calories, just 24 per 100g, and high in fibre. It also contains vitamin B9, which is good to eat if you are planning a baby as lack of this vitamin can increase the risk of spina bifida.
PREPARING AND COOKING ASPARAGUS
Rinse spears. Hold one at each end, then bend – it will break where the tough woody stem meets the edible tip. If serving asparagus for dipping, there's no need to snap off the end as it makes a convenient handle. The best way to cook the spears is in about 5cm of boiling water in a wide, deep sauté pan. Green asparagus will take 3-5 minutes, depending on its thickness. Test by piercing a spear with the point of a knife – when cooked it will just slide in easily.

Eggy cheese crumpets
Prep:5 mins
Cook:12 mins
Easy
Serves 3 (or 2 adults and 2 children)
Swap your regular toast or sandwiches at lunch or breakfast time for these delicious eggy cheese crumpets. Enjoy with cherry tomatoes and sliced avocado.
Ingredients
3 eggs
50ml milk
6 crumpets
250g cherry tomatoes , halved
drizzle of vegetable oil
40g cheddar , grated
2 small ripe avocados , sliced
Method
STEP 1
Heat the grill. Beat the eggs and milk together in a wide dish. Submerge the crumpets in the egg mixture, turning them once, then set aside for a few minutes.
STEP 2
Arrange the tomatoes cut-side up on a baking tray and grill for a few minutes, then cover the tray with foil to keep the tomatoes warm.
STEP 3
Heat the oil in a frying pan and cook the crumpets for a few minutes on each side until the egg has set – you may have to do this in batches. Transfer them to a baking tray as you go. Once all the crumpets are cooked, top with the cheese and grill for 1-2 mins until the cheese is bubbling and golden. Serve with the tomatoes and avocado slices.
Source: https://www.bbcgoodfood.com

Pan-cooked feta with beetroot salsa & bean mash
Prep:10 mins
Cook:7 mins
Easy
Serves 2
Whip up this budget vegetarian dinner in minutes - pile slices of light feta onto cannellini bean mash and top with tangy beetroot salsa.
Ingredients
about 100g vegetarian, light feta , thickly sliced
a little flour , for dusting
65g pack rocket
For the salsa & beans
250g cooked beetroot , diced
½ red onion , finely chopped
grated zest and juice 0.5 lime
2 tbsp chopped dill , plus extra for sprinkling
1 tsp olive oil , plus a little extra for cooking
1 garlic clove , finely chopped
400g can cannellini beans
Method
STEP 1
Mix the beetroot and the onion in a bowl with the lime zest, a good squeeze of juice, seasoning and dill.
STEP 2
Heat the tsp oil in a non-stick pan and gently cook the garlic until softened then tip in the beans, and some of the juice from the can with seasoning. Mash the beans, keeping them quite chunky, then keep warm.
STEP 3
Toss the slices of feta in a little flour. Heat a non-stick frying pan, wipe with a little oil then cook the feta for a few minutes on each side until golden and warmed through, flipping over to make sure they're cooked evenly. Spoon the bean mash onto plates, top with the feta and half the salsa then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl.
Source: https://www.bbcgoodfood.com/

Roasted aubergine & tomato curry
Prep:15 mins
Cook:45 mins
Easy
Serves 4
Slightly sweet with added richness from the coconut milk, this simple vegan curry is a winner. It's also freezable if you need a quick midweek fix
Ingredients
600g baby aubergines, sliced into rounds

3 tbsp olive oil

2 onions, finely sliced

2 garlic cloves, crushed

1 tsp garam masala

1 tsp turmeric

1 tsp ground coriander

400ml can chopped tomatoes

400ml can coconut milk

pinch of sugar (optional)

½ small pack coriander, roughly chopped

rice or chapatis, to serve

Method

STEP 1

Heat oven to 200C/180C fan/gas 6. Toss the aubergines in a roasting tin with 2 tbsp olive oil, season well and spread out. Roast for 20 mins or until dark golden and soft.

STEP 2

Heat the remaining oil in an ovenproof pan or flameproof casserole dish and cook the onions over a medium heat for 5-6 mins until softening. Stir in the garlic and spices, for a few mins until the spices release their aromas.

STEP 3

Tip in the tomatoes, coconut milk and roasted aubergines, and bring to a gentle simmer. Simmer for 20-25 mins, removing the lid for the final 5 mins to thicken the sauce. Add a little seasoning if you like, and a pinch of sugar if it needs it. Stir through most of the coriander. Serve over rice or with chapatis, scattering with the remaining coriander.
Source: https://www.bbcgoodfood.com/

Quick chicken hummus bowl
Prep:10 mins
Easy
Serves 2
Make our healthy chicken and hummus salad bowl for a delicious budget lunch option. It can be thrown together in just 10 minutes and delivers three of your 5-a-day.
Ingredients
200g hummus
1 small lemon , zested and juiced
200g pouch cooked mixed grains (we used Merchant Gourmet red rice & quinoa)
150g baby spinach , roughly chopped
1 small avocado , halved and sliced
1cooked chicken breast , sliced at an angle
100g pomegranate seeds
½ red onion , finely sliced
2 tbsp toasted almonds
Method
STEP 1
Mix 2 tbsp of the hummus with half the lemon juice, the lemon zest and enough water to make a drizzly dressing. Squeeze the grain pouch to separate the grains, then divide between two shallow bowls and toss through the dressing. Top each bowl with a handful of the spinach.
STEP 2
Squeeze the remaining lemon juice over the avocado halves, then add one half to each bowl. Divide the chicken, pomegranate seeds, onion, almonds and remaining hummus between the two bowls and gently mix everything together just before eating.
Source: https://www.bbcgoodfood.com

.

Curried broccoli & boiled eggs on toast
Prep:10 mins
Cook:15 mins
Easy
Serves 2
Eating eggs for breakfast will not only help keep you fuller for longer, they are a great source of protein and vitamin A which helps improve skin quality.
Ingredients
½ tsp turmeric
tsp garam masala
½ tbsp rapeseed oil
200g Tenderstem broccoli
2 medium eggs
2 slices wholemeal sourdough
1 tbsp natural yogurt
1 tbsp pomegranate seeds
Method
STEP 1
Heat oven to 200C/180C/gas 6. Mix together the spices and oil, then toss with the broccoli and some seasoning on a baking tray. Roast for 12-15 mins until tender.
STEP 2
Meanwhile, bring a small pan of water to the boil, lower in the eggs and boil for 6-8 mins, depending on how you like them, then immediately rinse under cold water, peel and halve. Toast the bread, then spread with the yogurt. Top each slice with the roasted broccoli and an egg, then scatter over the pomegranate seeds.
Source: https://www.bbcgoodfood.com/

Slow-cooker chicken curry
Prep:10 mins
Cook:6 hrs
Plus overnight chilling
Easy
Serves 2
Try this easy, one-pot chicken curry that's low-fat, low-calorie and delivers three of your five-a-day. It's slow-cooked so the meat is beautifully tender.
Ingredients
1 large onion, roughly chopped
3 tbsp mild curry paste
400g can chopped tomatoes
2 tsp vegetable bouillon powder
1 tbsp finely chopped ginger
1 yellow pepper, deseeded and chopped
2 skinless chicken legs, fat removed
30g pack fresh coriander, leaves chopped.
cooked brown rice, to serve
Method
STEP 1
Put 1 roughly chopped large onion, 3 tbsp mild curry paste, a 400g can chopped tomatoes, 2 tsp vegetable bouillon powder, 1 tbsp finely chopped ginger and 1 chopped yellow pepper into the slow cooker pot with a third of a can of water and stir well.
STEP 2
Add 2 skinless chicken legs, fat removed, and push them under all the other ingredients so that they are completely submerged. Cover with the lid and chill in the fridge overnight.
STEP 3
The next day, cook on Low for 6 hrs until the chicken and vegetables are really tender.
STEP 4
Stir in the the chopped leaves of 30g coriander just before serving over brown rice.
Source: https://www.bbcgoodfood.com/

Pomegranate Juice
Beetroot juice is a great cleanser and helps you detox. Add fresh aloe vera gel along with the goodness of pomegranate and you are building a strong immune system!

Ingredients Of Pomegranate Juice

1 Fresh leaf aloe vera

1/2 cup Beetroot, chopped

2 cups Pomegranate juice or amla juice (Indian gooseberry)

1/4 tsp Black pepper powder

How to Make Pomegranate Juice

Take a sharp knife and carefully peel the rind from the aloe vera plant leaves and discard the rind.

Peel the yellow layer just beneath the rind with a sharp knife and you should be left with approximately 2 Tbsp (30 ml) of clear aloe vera gel. (Clean the gel before adding to the juice.)

In a blender add pomegranate juice, chopped beetroot and blend.

Now add aloe vera gel. Give it a whiz.

Lastly add some black pepper and serve.
Source: https://food.ndtv.com/

About Orange and Ginger Detox Drink Recipe:
The turmeric in the drink works wonders for your aching bones post workout. A glass of this detox drink everyday will benefit your body in wonderful ways.
Ingredients Of Orange and Ginger Detox Drink

1 Large carrot

2 Oranges

1/2 inch raw turmeric (crushed)

1/2 inch ginger (crushed)

1/2 Lemon (juiced)

How to Make Orange and Ginger Detox Drink

Juice the orange and carrot separately.

Pour the juice in a blender add turmeric and ginger.

Blend for 30 seconds and then squeeze half lemon.

Strain and serve.
Source: https://food.ndtv.com