Healthier homemade houmous

Houmous is a fab food, crammed with chickpeas it gives us a great hit of protein and iron along with other essential nutrients. However most shop bought Houmous contains Tahini which is high in fat. So try out this recipe that is Tahini free and just as tasty.

200g dried chick peas re-hydrated
The juice of one lemon
1/2 x teaspoon sea salt
1/2 x tablespoon olive oil
1 x teaspoon of green or red pesto
1 x teaspoon of cumin
1-2 x garlic clove (depending on preference)
pinch of black pepper

Half teaspoon parprika for dusting.

Makes three servings.
Carb: 12.0g   Fat: 5.4g   Sat fat: 0.7g   Protein: 4.9g   Cal: 121

Add all ingredients, minus the paprika to a food processor and blend, slowly add teaspoons of water until the desired consistency is reached.

Add paprika and serve with your favourite vegetables or indulge with pitta (my fave way to eat houmous!) A lighter tasty alternative that's much kinder on the waist!

Best ever tasty blueberry muffins...

Try these super tasty blueberry muffins for a yummy breakfast snack or wholesome treat with your coffee. They aren't as bad for you as the coffee shop version with lower sugar count due to the honey and wholemeal flour, pack with blueberries for a great fruit hit.

1/2 cup butter or 1⁄2 cup margarine, at room temp

1/2 cup honey

2 large eggs

1 teaspoon vanilla

2 teaspoons baking powder

1⁄4 teaspoon salt

2 cups wholemeal self raising flour

1⁄2 cup milk

2 1⁄2 cups fresh blueberries

(For topping) 1 tablespoon brown sugar, mixed with

1⁄4 teaspoon ground nutmeg

DIRECTIONS

Heat oven to 190° fan assisted.

Grease 16 regular-size muffin cases (or 10 large size muffins).

In bowl, mix butter until creamy. Add honey and beat until pale and fluffy.

Add eggs one at a time, beating after each.

Beat in vanilla, baking powder and salt.

With spoon, fold in half of flour then half of milk into batter; repeat.

Fold in blueberries.

Spoon into muffin cases and sprinkle topping onto each muffin.

Bake 15 to 20 minutes, until golden brown and springy to touch.

Leave to cool completely for best flavour, even better if left over night and eaten as a quick breakfast snack.

Homemade wholemeal pizza...

OK so it's pizza, so never the healthiest choice, but if your cravings for take away, try this instead...

A healthier wholemeal version of tea time faves, one that the kiddie winks can't complain about too...

500g strong wholemeal bread flour
1 x 7g yeast sachet
650ml luke warm water
Teaspoon of caster sugar and salt.

Mix into a dough, roll into 2/3 balls (depending on how big you like your pizza) rest for 45 min with a damp tea towel covering it.

Roll out into pizza bases, if you don't want to use it all now the bases can be frozen

Add your toppings, I use passata with a tablespoon per pizza of tomato puree, sprinkle with oregano and a bit of mixed herbs, then decorate with toppings of your choice.

My version here is using cooked herb chicken, red onion, pepper and cherry tomatoes.

Enjoy

Super easy healthier banana pancakes

Want a healthier alternative breakfast for the kiddies (or indeed you) this winter? These quick and easy banana pancakes tick all the boxes 

1 medium banana
2 medium eggs
(yes that's really it)

Heat a little oil in a pan. Mash or blend ingredients and add mixture to pan. Mix should make about 6 small pancakes. Double recipe for requirements....

Mix it up with added Ingredients:
Chopped nuts or seeds
Dessicated coconut 
Dried or fresh fruit 
Natural yoghurt and honey
And if your like me and not overly fond of the slight banana taste add a drop of vanilla.
Or any ingredients you like...

Super scrummy, light and fluffy and coming in around 350 calories for all six a much healthier alternative to traditional pancakes. These pancakes are also gluten and milk free so give them a try you won't be disappointed 

#yummy #bananapancakes #healthy #breakfast

Baked sweet potato 'fries'

A hit with the whole family, these baked sweet potato fries are a great alternative to potato on any night of the week and super easy to prepare. Full of vitamin A and a healthier source of carbohydrate than their cousin chose this to dish to add flavour and colour to your meals.

Serves 4

These can be served, skin on or off. The recipe here is with the potatoes peeled...

2 large sweet potatoes roughly peeled and sliced into 'chunky chip's'
2 x tablespoons of olive oil for drizzling
A pinch of Salt and pepper
1 tablespoon Paprika
1 tablespoon Cinnamon

Heat oven to 195°C, fan 185°C. Add sweet potatoes to a large over proof dish. Sprinkle salt and pepper, paprika and cinnamon and shake the potatoes. Drizzle with the olive oil and shake again.

Pop in oven and  cook for around 20 - 25 min or until sweet potatoes are soft. Serve with sweet chilli or mayonnaise dip or try with this burger recipe.

Apricot & Pork Burgers

Enjoy this tasty burger recipe with a salad, sweet potato fries

Serves 2

Ingredients
1 sweet potato (300 g), cut into wedges
Calorie controlled cooking spray
Sea salt
125 g lean (5% fat) pork mince
35 g ready-to-eat dried apricots, chopped finely
2 teaspoons chopped fresh thyme
15 g toasted pine nuts, chopped roughly
Salt and freshly ground black pepper

To serve
2 medium soft brown rolls (50 g each),
toasted lightly
1 tablespoon 0% fat natural Greek yogurt
Fresh salad leaves and slices of tomato

Instructions

1. Preheat the oven to Gas Mark 6/200ºC/fan oven 180ºC. Lay the sweet potato wedges on a large baking tray lined with non-stick baking parchment.
2. Drizzle with the olive oil, sprinkle with sea salt and roast for 30 minutes, turning once, until soft and golden.
3. Meanwhile, put the mince in a large bowl and combine with the apricots, thyme and pine nuts. Season well, then shape into 2 patties.
4. Drizzle a non-stick frying or griddle pan with olive oil and heat until hot.
5. Cook the burgers for 8–10 minutes, turning once, until cooked through and golden.
6. Place a burger in each of the soft rolls along with a dollop of yogurt, some salad leaves and tomato slices.
7. Serve with sweet potato chips on the side.

Lamb & Aubergine meatballs

Lamb & Aubergine Meatballs

Great served with some butternut spaghetti or regular pasta spaghetti. Alternatively serve with a green salad. 

Serves 4

1 aubergine, cut into large chunks
A small lug of olive oil
Salt and pepper for seasoning
A small bunch of chopped fresh parsley,to serve

For the meatballs

40 g bulgur wheat
350 g lean (less than 16% fat) lamb mince
½ diced onion
2 garlic cloves, crushed
2 teaspoons ground cumin
½ teaspoon ground cinnamon
A handful of chopped fresh parsley

For the sauce

1 onion, chopped
1 teaspoon olive oil
2 garlic cloves, crushed
3 sprigs of fresh thyme
1 bay leaf
400 g can chopped tomatoes
2 tablespoons tomato purée
​250 ml vegetable stock 

Instructions

1. Preheat the oven to Gas Mark 6/200ºC/fan oven 180ºC. Put the aubergine on a baking tray and mist with the cooking spray. Roast for 20 minutes, or until soft.
2. Meanwhile, cover the bulgur wheat with boiling water and leave to absorb for 5 minutes. Put all the remaining meatball ingredients into a bowl, season and knead together. Drain the bulgur wheat, add to the bowl and mix well. Next, take golf ball-sized portions of the mixture and roll into 16 meatballs. Chill on a plate for 30 minutes.
3. To make the sauce, fry the onion in the oil until lightly coloured. Add the garlic and continue to fry. Next, add the herbs and tomatoes, followed by the tomato purée and vegetable stock. Bring the sauce to the boil and season.
4. Brown the meatballs in a frying pan misted with cooking spray before adding them to the sauce and simmering for 30 minutes. Stir in the aubergine 15 minutes before the end of the cooking time. Just before serving, add the chopped parsley.

This recipe has been adapted from a weight watchers recipe.