BROCCOLI CAULIFLOWER SALAD
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Makes 2 portions
100 Calories per portion
Total Fat 2.9g
Total Carbohydrate 15.9g
Dietary Fiber 5.9g
Total Sugars 5.3g 
Protein 6g 
Calcium 81mg
Iron 1mg
Potassium 721mg

INGREDIENTS
1/2 lb (250g) cauliflower
1/2 lb (250g) broccoli
1 tbsp mayo
1 tbsp soy sauce

TIP: Use equal amounts of cauliflower and broccoli for this salad. Fresh or defrosted both will do - simply boil them until soft, combine with the mayo-soy dressing (also equal amounts) and serve.


INSTRUCTIONS

  1. Boil the cauliflower and the broccoli in a large saucepan for 15 minutes at high heat until soft. Drain the water and rinse the vegetables with cold water.

  2. Combine the vegetables, the mayo and the soy sauce. Mix well and serve.

Annabelle HayesComment
POTATO GREEN SALAD
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TIP: Chll the potatoes overnight to triple their resistant starch properties and lower their glycemic load.

Makes 2 portions
Calories 151
Total Fat 4g
Total Carbohydrate 27g
Dietary Fiber 6.7g
Protein 4.2g
Calcium 57mg
Iron 2mg
Potassium 707mg

INGREDIENTS
1/2 lb (250g) potatoes
1/2 lb (250g) green beans
For the dressing:
1/2 tbsp vinegar
1/2 tsp mustard
1/2 tbsp olive oil
1/4 tsp honey
Salt and pepper for taste
1 tbsp spring onions, chopped (optional)


INSTRUCTIONS

  1. Peel and cut the potatoes into equal chunks, wash the green beans and cut each into three strips. We are making everything bite-size.

  2. Boil the potatoes in a medium-sized pot on high heat for 20 minutes. Add the beans to the same pot and continue boiling for another 10 minutes. Drain the water and set the potatoes and the green beans aside.

  3. Mix all the ingredients for the dressing.

  4. Drizzle the dressing over the vegetables and serve. Alternatively, chill the vegetables in the fridge and add the dressing the next day for additional nutritional benefits.

Annabelle HayesComment
GREEN SMOOTHIE
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Makes 2 glasses
110 Calories per glass
2g protein
0g fat
27g carbohydrates

INGREDIENTS
3oz ( 90g ) frozen spinach
1 medium Red Delicious apple
1 medium ripe banana
2 cups of water

Cheap. Green. Superb storability. You don’t need a ton of smoothie recipes, you just need one that works. This one is easy to make and only requires three ingredients: a handful of frozen spinach, one red apple and one ripe banana. Add a cup or two of water depending on how thick you want it and blend. It’s ready to drink in the next 5 minutes. 

Use frozen spinach because it’s easier, a lot easier to store. Look for packs with portioned spinach so you can just grab as much as you need. It often comes in small cubes and being frozen, it also makes the smoothie instantly chilled right after blending – you don’t need to add any extra ice-cubes.

You can use a basic cheap blender, it doesn’t have to be the expensive kind. Add the banana in the blender first to create a softer cushioning for the frozen spinach to make it easier on your blender. You don’t want the ice from the spinach to halt the blades and make your blender overheat. 

Add as much water as you want. Ideal ratio is to cover the ingredients half way once you add them to the blender. The recipe makes two glasses. 


INSTRUCTIONS

  1. Wash and slice the apple, slice the banana and add to the jug with spinach and water.

  2. Blend everything together until smooth – it shouldn’t take longer than 3 minutes. Drink right away.

Annabelle HayesComment
EGG LETTUCE SALAD

Makes 2 portions
250 Calories per portion
23g protein
13g fat
13g carbohydrates

INGREDIENTS
bag of lettuce
3-4 hard-boiled eggs
1 cup (250g) plain Greek yogurt
1 tbsp mustard
salt and pepper for taste


INSTRUCTIONS

  1. Add lettuce to a bowl.

  2. Slice the eggs and add them to the bowl.

  3. Make the sauce: mix mustard, yogurt. salt and pepper. Add it to the bowl, mix and serve.

Annabelle HayesComment
GREEK SALAD
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Makes 2 portions
120 Calories per portion*
3g protein
7g fat
13g carbohydrates

*Depending on the ingredients

INGREDIENTS
2 small cucumbers or 1 large one
2 small tomatoes
1 tbsp olive oil
1 bell pepper (optional)
1/4 cup of olives (optional)
half an onion (optional)
2 oz ( 60g ) feta cheese (optional)
salt and pepper for taste


INSTRUCTIONS

  1. Prep the vegetables: wash everything and peel cucumbers.

  2. Slice cucumbers and tomatoes, cut onions into rings and bell pepper into strips (if you have them). Combine everything in a bowl. Season, add olive oil and mix. Optional: add feta cheese on top (whole slice) and sprinkle it with oregano. 

Annabelle HayesComment
CHICKEN WRAP
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INGREDIENTS
a handfull of lettuce
tomato
cucumber
handful of cooked chicken chips
tortilla wrap

Makes 1 portion
330 Calories per serving
37g protein
9g fat
27g carbohydrates

Sandwiches are not evil and they are not unhealthy, especially if you make your own. The problem with most store-bought lunch options is that they are filled with preservatives to ensure their longer shelf life. They won’t give you more meat, either, because meat is expensive. They won't give you a lot of fresh vegetables either so it will be mostly bread and butter or mayonnaise. 

If you make your own sandwiches or wraps, you don’t even need to add any extra sauce most of the time. You use the juice from vegetables to make them moist. Tomatoes and cucumbers work best. If you grill your own meat, you are in charge of the quality and quantity in the sandwich, too.

You can make a tasty and a healthy premium quality sandwich you can’t find on a supermarket shelf. It just takes a little bit of organisation and thinking ahead. You may spend less when you buy ready but you get half the quality.


INSTRUCTIONS

  1. Start with a tortilla wrap. Add washed lettuce leaves, cucumber strips, tomato slices. Add shredded cooked chicken breast. Note: keep the filling closer to the top for easier wrapping later.

  2. Wrap it up & ENJOY!

Annabelle HayesComment
LETTUCE CUCUMBER SALAD

INGREDIENTS
one lettuce head
one large or two small cucumbers
olive oil
salt and pepper for taste

Makes 4 portions
37 Calories per portion
Total Fat 0.4g
Total Carbohydrate 8.4g
Dietary Fiber 1.6g
Total Sugars 3.2g 
Protein 1.4g 
Calcium 15mg
Iron 5mg
Potassium 377mg

This is one of the easiest and healthiest salads you can make. If you add meat, fish or eggs it’ll make a complete meal.

You can buy a bag of ready, washed, dried and cut lettuce or you can go the extra mile and prep the lettuce yourself. See the method below. A whole lettuce will last 2-3 days longer in the fridge than a ready pre-cut one so if you are planning ahead, buying a whole lettuce is a better option.


INSTRUCTIONS

  1. Clean the lettuce by separating all the leaves and discarding any wilted ones. Run each one under running water and rinse any dirt off.

  2. If not using a salad spinner, dry each one off with a kitchen towel then take several leaves at a time and break them up into smaller handfuls. If you are using a salad spinner, break the leaves first and then dry them in a spinner. Transfer cleaned and dry lettuce leaves into a salad bowl.

  3. Peel and cut the cucumbers and combine them with the lettuce.

  4. Add olive oil, salt and pepper. Mix well and serve. You can sprinkle some walnuts and/or sunflower seeds on top.

Annabelle HayesComment
SPINACH RICE

INGREDIENTS
1 cup spinach
1/2 cup onions, chopped
1/2 cup rice
1 cup water
1 tbsp olive oil
1/8 tsp black pepper
1/2 tsp salt

Makes 2 portions
244 Calories per portion
Total Fat 7.4g
Saturated Fat 1.1g
Total Carbohydrate 40.2g
Dietary Fiber 1.6g
Total Sugars 1.3g
Protein 4.1g 
Calcium 34mg
Iron 2mg
Potassium 179mg


INSTRUCTIONS

  1. Saute the onion and spinach together in olive oil for 3-5 minutes in a small saucepan over high heat.

  2. Rinse the rice under running water really well. Drain and add to spinach and onions. Cover with water and bring to a boil. Once the water begins to boil, lower the heat to medium. Cover with a lid and cook for 12 minutes.

  3. Once the time is up turn the heat off and let the rice sit, still covered, for another 10 minutes to allow it to set.

Annabelle HayesComment
ROASTED CHICKEN THIGHS
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Makes 2 portions
349 Calories per portion
Total Fat 17.9g
Saturated Fat 4g
Total Carbohydrate 2.8g
Dietary Fiber 0.7g
Total Sugars 1.2g 
Protein 42.6g 
Calcium 30mg
Iron 2mg
Potassium 399mg

INGREDIENTS
2 chicken thighs
1/2 cup onion, diced 
1 tbsp olive oil
1 tsp salt
1/8 tsp black pepper


INSTRUCTIONS

  1. Make two foil beds and add a layer of onions to each.

  2. Oil and season the chicken thighs and add them to the foil beds so they rest on top of the onions. Close the beds.

  3. Roast the chicken in the middle of the oven at 200°C (392°F) for 30 minutes. Uncover and roast them for another 10 minutes to brown. Switch your oven from “roast” setting to “grill” or “top heat” if you can. Once you see the chicken thighs getting light brown at the top, they are ready. Serve hot.

Annabelle HayesComment
BROCCOLI MUSHROOMS
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INGREDIENTS
2 cups broccoli
2 cups mushrooms
1 garlic clove, minced
1 tbsp olive oil
2 tbsp soy sauce

Makes 2 portions
117 Calories per portion
Total Fat 7.5g
Total Carbohydrate 10.1g
Dietary Fiber 3.2g
Total Sugars 3g 
Protein 5.9g
Vitamin D 252mcg
Calcium 49mg 
Iron 3mg
Potassium 551mg


INSTRUCTIONS

  1. Cut broccoli and mushroom into equal chunks.

  2. Saute the mushrooms with a dash of olive oil in a medium size saucepan until they begin to brown ~ 5 minutes.

  3. Add the broccoli and saute for another 5 minutes.

  4. Mix the rest of the ingredients in a bowl and pour over the broccoli and mushrooms. Mix well.

  5. Cover the saucepan with a lid and saute for another 10 minutes. Serve hot.

Annabelle HayesComment