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Healthy recipes

Fennel and bean salad

Fennel and bean salad

The pleasant aniseed flavour of fresh fennel combines with cannellini beans, green olives, prosciutto and a fresh orange dressing in this appetising warm salad. Serve it with crusty French bread for a satisfying lunch.

Winter vegetable casserole

Winter vegetable casserole

Good food does not have to be complicated or time–consuming. Raid the pantry and use everyday vegetables from the refrigerator for a warming and heart–healthy meal such as this simple, homely casserole.

Apple and date salad

Apple and date salad

A crunchy salad of fruit, vegetables and nuts in a creamy yogurt–based dressing, this is attractively presented on red witlof leaves, the bitterness of the witlof providing a good contrast to the sweet fruit. Enjoy it for lunch with crusty bread, or serve it as a side dish.

Blueberry and cranberry muesli

Blueberry and cranberry muesli

A delicious toasted muesli, this is made from a tempting mix of grains, nuts, seeds and colourful red and blue berries. Stirring maple syrup and orange juice into the mix helps to keep the oil content down, making this version much lower in fat than most ready–made ‘crunchy’ cereals.

Cauliflower and banana salad

Cauliflower and banana salad

This unusual salad uses both sweet and tart fruit with cashew nuts to add colour and interest to pretty cauliflower florets, blanched just for a moment to retain their crispness. Roasted cumin seeds and fresh thyme marry the ensemble with their full, delightfully savoury flavours.

Citrus and spinach salad

Citrus and spinach salad

In this colourful salad, the subtle flavour of spinach is enhanced by sweet melon and citrus, and prosciutto adds a savoury touch. You can prepare the dressing in advance, but only assemble the salad at the last moment to preserve as much vitamin C as possible.

Fruit salad

Fruit salad

A can of fruit can be transformed into a special–tasting fruit salad with the minimum of effort. Here, lychees are enhanced with stem ginger and the zest and juice of fresh lime for an Asian flavour, then tossed with crisp apple, oranges and black grapes from the fruit bowl.

Hotpot with golden parsnips

Hotpot with golden parsnips

Middle–Eastern influences bring beans, eggplants, apricots, garlic and warm spices to this lamb hotpot. The flavours will improve with age, so if you have time, make this hotpot a day before you want to serve it.

Leek and spring green filo pie

Leek and spring green filo pie

A combination of spring vegetables, lively herbs and zesty lemon makes a refreshing filling for a crisp filo crust. This pie is easy to make and so delicious, it is destined to become a firm family favourite. For a hearty meal, serve it with baby carrots and new potatoes boiled in their skins.

Radicchio and bean cups

Radicchio and bean cups

Crisp, richly coloured radicchio leaves make the perfect edible holders for this tangy bean and mustard salad that is bursting with vitamins, minerals and fibre. Serve these salad cups as a substantial first course or, with plenty of fresh crusty bread, as a satisfying lunch or supper.

Spicy red cabbage parcels

Spicy red cabbage parcels

Eating well to feel good does not mean relying only on modern recipes for inspiration, as many more familiar dishes fit the bill perfectly. In this updated version of stuffed cabbage, mellow flavoured red cabbage leaves are filled with a hearty mixture of turkey, lentils, rice and cashews.

Broccoli and pearl barley salad

Broccoli and pearl barley salad

Pearl barley, with its nutty flavour and firm texture, makes an interesting change from rice in grain–based salads, and it blends beautifully with this mixture of vegetables, dried apricots and pepitas. Serve this as a satisfying lunch dish, adding some crumbled fetta cheese for additional protein.

Crudits with three dip

Crudités with three dip

Few foods can be healthier than raw vegetable sticks, so make the most of them by serving them with tempting low–fat dips for a snack or instead of a formal first course. Or, for a light lunch, these quantities will serve 4. You could also offer a selection of fruit and warm pita bread for dipping.

Radiatori with white beans in tomato dressing

Radiatori with white beans in tomato dressing

When beans and pasta are eaten together, the vegetable proteins combine to provide as good a source of protein as meat. Here, tender cannellini beans partner chunky pasta in a salad with celery, capsicum and artichokes. A well–flavoured dressing marries the ingredients perfectly.

Lentils with macaroni

Lentils with macaroni

For Egypt's vegetarians this highly spiced dish is a protein staple. On their own, lentils do not contain a lot of protein, but combined with the wheat in the pasta, they make a good protein dish that is low in fat.

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