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Eating well does not have to be expensive or involve complicated recipes.
I am here to tell you that it can be simple, affordable and enjoyable – and that it is the best long-term health insurance for your family.
These delicious recipes are packed with vitamins, minerals, healthy fats, protein, slow-release carbohydrates and fiber – all the ingredients of a healthy diet that will help you look and feel great.
(Image: Getty Images / iStockphoto)
Rules of gold to eat well
Get smart carbohydrates
Many people avoid carbohydrates, but it is not necessary. Instead, replace white carbs, such as white rice, pasta and bread, with whole grain varieties, and halve the size of your serving.
In addition to keeping blood sugar stable, whole foods contain more fiber, which satiates you.
Do not fear fat
For generations, we have been led to believe that all fats lead to weight gain. However, this information has now proven to be false.
Do not be afraid of fat. When cooking, use olive oil made from omega-9 fatty acids that are good for the heart.
Coconut oil is also a good choice.
Perfect plate
What should your plate look like? It should contain a serving of good quality protein, a moderate portion of whole grain carbohydrates and the rest should be filled with a variety of non-starchy vegetables. Starchy vegetables include sweet potatoes, potatoes, parsnips, swedish, etc., and fall into the category of carbohydrates. All other vegetables are good and you can eat as much as
you like.
Eat a rainbow
The variety of colors is essential for a healthy diet. Try to incorporate as many different plant foods of different colors into your diet as possible. Each color represents different groups of phytochemicals – chemicals in plants that are beneficial to your health.
Get fresh
We live in a time when prepared foods, which are highly processed and whose beneficial micronutrients, such as vitamins, minerals and trace elements, have been heavily transformed. Consider each meal as an opportunity to eat fresh food. This can be as simple as adding berries to your morning porridge, spinach side to your cooked breakfast and nibbling fresh fruit and vegetable crudités between meals.
The best tips for saving money
Know your local stores
The place where you choose to shop can have a real impact on your purchase bill. Do you have a vegetable shop, a vegetable delivery program or, better yet, a local market? At the market you will find fruit and vegetables at great prices and fresh produce than in supermarkets.
Upcycle remains
Using leftovers in the next meal is a great way to get the food to go further. Leftover roasted vegetables from a Sunday roast? Throw them in a salad with cheese and leaf mixture. Remains of soup? Use it as a base for curry or pasta sauce.
Buy your plan
The two-for-one supermarket offerings and impulse purchases are a sure way to spend more than you expected. Once you've decided on your meal plan for the week, make a list of all the ingredients you need, then shop in this list – no extras or impulse purchases.
- Eat Shop Save: 8 weeks to improve health, from Dale Pinnock (Hamlyn, £ 14.99) is available now. Eat Shop Save returns to ITV next month
Three Mushroom Soup
Mushrooms contain a type of sugar called polysaccharide, which stimulates the immune system.
They are also a good source of vitamin D.
Serves four
ingredients
Olive oil
1 large onion, chopped
3 chopped cloves of garlic
150g sliced white mushrooms
150g sliced chestnuts
150g sliced shiitake mushrooms
1 tablespoon plain flour
750 ml vegetable broth
Salt and pepper
Method
1 Heat a little olive oil in a large saucepan, then add onion, garlic and a pinch of salt. Sauté until the onion is softened.
2 Add the mushrooms and cook for 3 to 4 minutes until they begin to soften. Remove some mushrooms at this point and sauté in another pan until they are cooked. Put aside.
3 In the main saucepan, sprinkle the flour and mix well. Then pour the broth and let it simmer while stirring. Continue to simmer for 10 to 12 minutes.
4 Using a regular stick or blender, mix the soup until smooth. Divide between four bowls. Garnish with mushrooms and black pepper.
High street chain soup: 500 calories
Home made: 116 calories
You save: 384 calories
(Image: FAITH MASON)
Risotto with dried tomatoes, zucchini and red peppers
Cooking in a jar is a great way to keep the vitamins soluble in water.
Boiling the vegetables means that the nutrients go into the water, which is often thrown away.
But when everything is cooked in a saucepan, no goodness is lost.
Serves four
ingredients
Olive oil
2 large red onions, chopped
4 chopped cloves of garlic
120 g dried tomatoes, chopped
500g short grain brown rice
800 g chopped canned tomatoes
2l of vegetable broth
2 sliced zucchini
2 sliced red peppers
Salt
Method
1 Heat the olive oil in a large saucepan, add red onion, garlic, sundried tomatoes and a pinch of salt. Sauté until the onion is softened.
2 Add canned rice and tomatoes, and simmer until liquid is reduced, stirring frequently.
3 Start adding the broth, little by little, stirring until each amount is absorbed before adding the next one.
4 When the rice is cooked to two-thirds (soft on the outside but still crisp on the inside), incorporate the zucchini and red peppers.
5 Continue adding the broth until it is completely absorbed and the rice is well cooked – it will take about 35 minutes.
Risotto restaurant: 700 calories
Home made: 525 calories
You save: 175 calories
Kale salad, parmesan, chicken and anchovies
Filled with protein, fiber and healthy fats, this tasty salad is super satisfying, which means you will not be looking for snacks.
Serves a
ingredients
1 skinless chicken bad
2 large kale handles, removed spike
Olive oil
5 cherry tomatoes cut in half
1 celery stalk cut into batons
1 tablespoon grated Parmesan cheese
6 anchovy fillets
Salt and pepper
Method
1 Preheat the oven to 180 ° C / 160 ° C. 4. Place the chicken bad on a baking sheet, season and cook for 20 to 25 minutes until fully cooked.
2 Meanwhile, put the kale in a bowl, pour in a drizzle of olive oil and sprinkle it with a pinch of salt. With the help of your hands, mbadage the cabbage until it is faded.
3 Add tomatoes, celery and parmesan and mix.
4 Put the salad on a plate, then add the anchovies above. Cut the chicken bad into small slices and place on the salad.
Caesar salad at the restaurant: 850 calories
Home made: 360 calories
You save: 490 calories
Crunchy Chocolate Trail Bark
Crisp chocolate path bark Chocolate is good for you, as long as you stick to dark chocolate with a high percentage of cocoa.
Cocoa is rich in flavonoids, which lower blood pressure and protect the heart.
Four portions
ingredients
100g dark chocolate with 70% cocoa
1 tablespoon pumpkin seeds 1 tablespoon goji berries
1 teaspoon of sunflower seeds
1 teaspoon of flax seeds
Read more
Food challenges
Method
1 Break the chocolate into a heatproof bowl. Place the bowl on a pan half filled with water just boiled, but off the heat.
Stir continuously until it is melted.
2 Line a baking sheet with parchment paper. Pour the melted chocolate on the tray so that it forms a thin, even layer.
3 Sprinkle the seeds and berries over the melted chocolate and place the tray in the refrigerator for an hour until the mixture is firm.
4 Break chocolate into pieces and store in an airtight container in the refrigerator.
Mars bar: 260 calories
Home made: 172 calories
You save: 88 calories
Eat Shop Save: 8 weeks to improve health, from Dale Pinnock (Hamlyn, £ 14.99) is available now. Eat Shop Save returns to ITV next month
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