JILLYS C AFE ( updated) 11/09/2012

ALL HEALTHY HINTS TIPS AND RECIPES WELCOME

Healthy Turkey Caesar Salad

Ingredients 100g roasted turkey breast meat cut into pieces

I Cos lettuce

200g thick sliced white bread, crusts removed

22g of olive oil

40g Parmesan cheese, freshly grated (optional)

92 g Cucumber (optional)

Easy Dressing:

2 anchovies, drained

3 tablespoons of mayonnaise

1 - 2 tablespoons fresh lemon juice

Black pepper

Method

For the dressing - Mash the anchovy fillets until almost a paste. Stir in the mayonnaise and lime juice and check the seasoning.

Rip the Cos lettuce and place in a large bowl and add the Turkey Breast.

Cut the bread into cubes and fry in the oil until golden brown.

Drain on kitchen paper and sprinkle over the salad (with the cheese and cucumber, if desired).

Add dressing to taste and serve

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Honeyed Carrot Soup submitted by Monky

Serves: 7-8

Prep Time: 10 Minutes

Cooking Time: 35 Minutes

Ingredients:

2 Tablespoons Butter ( I Use Utterly Butterly)

2 Small Leeks, Sliced

80g Carrots, Peeled & Roughly Chopped

10g Clear Honey

Small Pinch Dried Chilli Flakes (Optional)

2.5 Litres Vegetable Stock

Method:

1. Melt the butter in a large saucepan over a medium heat. Add the leeks to the pan and cook for 3 minutes or until starting to soften.

2. Add the carrots, honey, chill (if using) and bay leaf, cook for roughly 2-3 minutes.

3. Pour over the stock and bring to the boil.

4. Once boiling, simmer for 30 minutes.

5. Blend the soup in batches.

6. When ready to serve, bring back to a simmer and ladle into bowls.

This is really tasty and really simple to make. It is also freezable and warms just as well in a microwave as on the hob. We got 8 medium-sized portions out of it. Perfect for a weekend snack or low enough to have with a roll for a lunch.

Give it a go, there is nothing more simple than soup making.

Happy Cooking

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Sip your way to a stronger immune system and a better mood, and reduce your cancer risk with these healthy drinks.

Green Tea

When you think of good-for-you beverages, water immediately comes to mind, but there are others worth adding to your diet. "Some drinks have tremendous health benefits, from relieving minor ailments like indigestion to protecting against serious ones like osteoporosis," says Dan Nadeau, MD, medical director of Exeter Hospital's HealthReach Diabetes, Endocrinology, and Nutrition Center in Exeter, New Hampshire. Here, eight healthy drinks that are packed with disease-fighting nutrients. Now that's easy to swallow.

The Benefit: Helps reduce risk of osteoporosis, cancer, heart disease, and cavities. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens (cancer-causing substances) and inhibit tumor growth by helping to neutralize free radicals in the body. The tea's antioxidants may also guard against heart disease by relaxing blood vessels, inhibiting the formation of blood clots that trigger heart attacks and strokes. Green tea also contains fluoride, which strengthens teeth; the flavonoids may build up bones as well, reducing the risk of osteoporosis and tooth decay.

Calories: 0

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Oat y Rhubarb Crumble

500g (18 oz) rhubarb

2-3 tbsp Splenda or other heat - stable sweetener

60g (2 oz) plain flour

60g (2 oz) Hamlyns Scottish Porridge Oats

60g (2 oz) low fat spread

4 tbsp sweetener

1 Pre-heat oven to 200°C/Gas Mark 6.

2 Trim the rhubarb, cut into chunks and microwave or simmer in a pan with 1 tbsp water until just tender.

3 Place in an ovenproof dish and stir in 2-3 tbsp sweetener.

4 Mix the flour and oats together in a bowl. Rub in the low fat spread until it resembles breadcrumbs.

5 Stir in 4 tbsp sweetener.

6 Sprinkle the mixture evenly over the rhubarb and bake for approximately 45 minutes,

serves2

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Healthy Granola Bar Recipe submitted by Monky

This recipe is very easy and fast to make, and what I really love is that it’s made in muffin cups, which means no fiddly cutting afterwards!

Ingredients?

1/2 cup whole nuts (your choice, but I like to use almonds)

1 ½ cups dried fruits (for example cranberries, apricots and raisins)

1 cup rolled oats

1 tsp vanilla extract

Pinch cinnamon (add more if you like)

1/4 cup pumpkin or sunflower seeds

1/2 cup nut butter

2 bananas, mashed

Method:

Preheat the oven to 180 degrees.

In a food processor, coarsely chop the nuts and dried fruits. Add to a bowl, then mix in the oats, vanilla, cinnamon, and seeds.

Mix the nut butter and bananas until a paste forms, then add this to the other ingredients, and mix well.

Spoon into lightly greased muffin cups, and bake for 10 to 15 minutes, until lightly golden.

Makes about 18 bars.

3 Replies

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  • Healthy chocolate! :)

    Chocolate has an unnecessarily bad press in health terms. Yes, a nougat or sugar-filled milk chocolate bar the size of a brick isn't the best choice, but you can eat chocolate as a healthy snack option and part of a healthy, balanced diet. Dark chocolate containing at least 70 per cent cocoa solids is a good source of antioxidants — particularly flavonoids, which are the type that are found in green tea and red wine. And while chocolate is high in fat, it consists of saturated types — including stearic and palmitic acid — and oleic acid, a monounsaturated fat that is also found in olive oil. A number of studies have found that chocolate's main fat, stearic acid, has a neutral effect on the LDL (or ‘bad’) cholesterol. Dark chocolate has also been shown to reduce high blood pressure, and has twice the magnesium of and more iron than milk chocolate. Plus chocolate makes us feel good!

  • Delicious Sponge, without the unnecessary calories!

    Recipe uploaded by LaniLovesCooking

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    Recipe by LaniLovesCooking

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    Your name: Reason: Difficulty and servings

    Serves 6

    Preparation and cooking times

    1.Preheat Oven to 170C/Fan 150C/ Gas 5. Place baking paper in a 7inch circular baking tin.

    2.Using an electric whisk, whisk together the eggs and sugar until it has tripled in size and is stiff. A test of this is to use the whisk to create a line on top of the mixture with the mixture and if it stays, then it is ready.

    3.Carefully fold in the flour, making sure to knock out as little air as possible so that the cake will rise well, pour the mixture into the tin and put into the oven for 10 minutes.

    4.(If making Victoria Sponge version) Create two of these cakes and leave to cool, whisk the cream ready.

    5.Once cooled, spread jam on one of the halves and then place the whipped cream on top. Then place the other half on top and enjoy - best served with a nice cup of tea!!

  • Here's a nice filling meal

    Chicken Pasta Soup

    Ingredients

    5-6 chicken thighs

    1 large white onion, sliced

    1tbsp olive oil

    4 medium carrots, chopped into small dice

    6-8 closed cup mushrooms, quartered

    1/2 red pepper, seeds removed and chopped into small dice

    1 x 400g can chopped tomatoes

    600ml chicken stock

    175ml white wine

    100g frozen, or tinned sweetcorn

    salt and freshly ground black pepper

    150g pasta shells

    handful of fresh coriander, chopped

    Method

    1. Preheat the oven at 190/gas mark 5. Place the chicken thighs on a baking tray and roast in the oven for about 30 - 40 minutes, until cooked. Remove from the oven and leave to cool. Once cooled, remove the skin and separate the meat from the bones, then cut into pieces.

    2. Heat the oil in a deep saucepan over a medium heat, add the onions and fry for a minute before adding the carrots. Cook until the carrots and onions start to soften, about 5 minutes, then add the mushrooms and red pepper. Mix thoroughly and continue to cook until the mushrooms have shrunk in size and begin to brown.

    3. Next add the can of tomatoes, chicken stock, wine, sweetcorn and chicken pieces and season well. Leave to simmer on a low heat, covered, for about 20 minutes.

    4. Add the paste to the soup and leave to simmer for a further 15 minutes or until the pasta is cooked, stirring occasionally to avoid the pasts sticking to the pan. Once ready, remove from the heat and set aside for half an hour, covered, to allow the flavours to infuse. When ready to serve, reheat the soup,pour into bowls and garnish with a sprinkle of fresh coriander.

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