Healthy Recipes
(recipes changed monthly)
From Stripes, Derby's Fitness and Personal Training Gym
Chick Pea Salad
Ingredients:
Half cup no-fat natural yogurt
Five or six chopped sweet peppers in jar
Balsamic Vinegar to taste
Can of mixed bean bean salad
2 Cans chick peas
Large bunch coriander, chopped
Diced tomatoes - 2 or 3
Diced cucumber
Avocado cut into pieces
Red onion sliced thinly
Two cloves finely chopped garlic
Can tuna, or handful chicken
Sweetner or tsp. sugar
Juice half a lemon
Mix all ingredients together and chill. This should last a few days.
Chick Pea Curry
Two large diced white onions
Five diced cloves of garlic
Four cans chopped tomatoes
Large bag chopped fresh spinach
Three to four cans chick peas or lentils
Large bunch chopped coriander
Curry powder to taste
4 tbs. cumin
4 tbs. cinnamon
5 or 6 whole cloves
salt and pepper to taste
chopped chili if you like your curry with a bit of a kick
Saute onion in a bit of olive oil. Add all other ingredients then simmer for an hour. Serve over brown or basmati rice, or just on it's own.
Healthy Vegetable Soup
In a large pot put:
Head of chopped cabbage
Head of chopped broccoli
Three peeled and cubed sweet potatoe
Six peeled and cut up carrots
Two large onions cut up
Two or three peeled and chopped parsnips
Three or four bay leafs
Two cans chopped tomatoes
three boullion cubes
Cover all with water
Cook over medium heat until all vegetables are soft.
Can keep the chunky consistency, or if desired, puree in a food processor.
Healthy Lentil Dahl
Bag dried lentils
large chopped onion
four cloves minced garlic
Large bunch chopped coriander
4 tbs. cumin
4 tbs. cumin
5 or 6 whole cloves
3 or 4 tbs. curry powder
Salt and pepper
You may vary the amount of spices according to taste
Fill large pan halfway with water. Add all ingredients, let simmer on medium heat until lentils are cooked and have a consistency of porridge.
Healthy Low-GI Smoothie
Fruit
No-fat natural yogurt (half a cup)
Half cup skim milk
sweetner
2-3 tbs. all-bran
Mix all in large cup with hand blender. For a thicker smoothie add more yogurt and less skim milk, for a thinner smoothie, add less yogurt and more milk.