Eating healthily doesn’t have to be boring these days, but finding the right flavours is essential. Savour the flavour of nutritious food that needn’t be dull, with these three recipes.
Adopting healthier eating habits doesn’t have to mean resorting to tasteless food. In fact, you may surprise yourself by enjoying your new lineup of healthy, wholesome meals even more than the calorie-laden dishes you covet.
These recipes are just as big on flavour as they are good for you so you can savour every last bite. Take time to start off the day with a unique twist on a nutritious smoothie by enjoying it in a bowl. Then at lunch, rely on unexpected ingredients like ripe, juicy berries and beans to transform a ho-hum salad into a true culinary delight. Round out the day with a sensible dinner that gives you a healthy serving of protein and veggies seasoned to simple perfection.
Find more nutritious recipes that make it easy to enjoy eating right at culinary.net, goodnessknows.com and californiastrawberries.com.
– Family Features
Strawberry and Fava Bean Salad with Pecorino
Recipe courtesy of California Strawberry Commission
- 2 litres of water, salted
- 2 cups shelled fresh fava beans (about 900g in pods)
- 2 tbsp extra-virgin olive oil
- 2 tbsp balsamic vinegar
- 2 tbsp lemon juice
- 2 cups fresh California strawberries, stemmed and quartered coarsely ground black pepper
- 3 cups rucola (wild arugula)
- pecorino cheese
- In a large pot, bring the water to boil over a high heat.
- Add a pinch of salt and the fava beans. Boil for one minute, drain and then cool the fava beans in ice water.
- Drain the fava beans. Pinch one end and slip off tough skins of the larger beans (Note: skin on small beans is not usually tough). Discard the skins.
- Whisk together the olive oil, vinegar and lemon juice.
- In a large bowl, season the fava beans and strawberries with salt and pepper. Add the rucola and enough dressing mixture to coat the salad lightly. Mix gently and spoon onto a platter or six salad plates.
- With a vegetable peeler, shave the cheese generously over the salad. Grind some pepper on top.
Oatmeal Banana Smoothie Bowl
Courtesy of Alison Ray of So Chic Life
- 2/3 cup rolled oats
- 1/2 cup full fat coconut milk
- 1 tbsp chia seeds
- 1/2 tsp vanilla extract
- sea salt
- 1/2 cup almond milk, 2 per cent milk or soy milk
- 1 small banana (or 1/2 cup unsweetened apple sauce)
- goodnessknows snack squares (any flavour)
- grated coconut, to taste
- In a small bowl, mix together the oats, coconut milk, chia seeds, vanilla and a pinch of salt. Cover and place in the fridge for at least 30 minutes or overnight to help the flavours soak in.
- In the blender or food processor, combine the oat mixture with the remaining milk and half of the banana (or apple sauce). Blend until smooth and creamy.
- Pour creamy oats into a bowl, and top with snack squares, coconut and slices of the remaining half of banana.
Tip: Use extra milk to thinnen the consistency, if required.
Chicken and Vegetables
Recipe courtesy of the USDA
- 1 1/2 tbsp margarine
- 1 tsp garlic powder
- 1/2 cup onions, chopped
- 450g of chicken thighs (110g each), boneless and skinless
- 1 package (280g) cut green beans, frozen
- 1/4 tsp pepper
- In a heavy frying pan, melt the margarine. Add the garlic and onions and stir until blended. Cook over a medium heat until tender, for about 5 minutes. Remove from the frying pan.
- Place the chicken in the frying pan. Cook over a medium heat until the chicken is done. Remove the chicken from the frying pan and keep it warm.
- Place the green beans, pepper and cooked onions in the same frying pan. Cover and cook over a medium-low heat until the beans are tender, for about five minutes.
- Add the chicken to the vegetable mixture. Continue cooking, stirring occasionally until heated through, for about three minutes.
Note: To remove the bone from bone-in chicken thighs, place the chicken on a cutting board. Remove the skin from the thighs. Turn the chicken thighs over. Cut around the bone and remove.
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