Posts Tagged ‘obesity’

Quick Beef Stroganoff

Monday, April 29th, 2013

Quick Beef Stroganoff

3 minute steaks, cut into 1/2 inch strips
2 Tablespoons oil
1 onion, sliced
1 clove garlic, crushed (optional)
1 can of mushroom soup
1 cup plain yogurt
3 ounce can of mushrooms
2 Tablespoons ketchup
2 teaspoons Worcestershire sauce

Brown the steak strips in the oil. Add the onion and garlic. Stir fry for 5 minutes until onion is translucent. Combine remaining ingredients, add to meat. Heat on low temperature until flavors blend. (Do not boil.) Serve this easy quick Beef Stroganoff over a melody of steamed green vegetables.

Roast Beets and Onions

Thursday, March 28th, 2013

6 beets, unpeeled
4 whole cloves of garlic, unpeeled
3 red onions, unpeeled
4 tablespoons olive oil

For the glaze;
Chicken stock
2 tablespoons balsamic vinegar
Sprigs of thyme
Salt and freshly ground black pepper

Preheat the oven to 180C.
Roast the vegetables.
Put the oil in a roasting tray and add the beetroot, red onions, garlic, sprigs of thyme and stir it together making sure the vegetables are coated in the oil. Place in the oven and roast for 1 ½ hours until the beetroot is tender. Remove from the oven and peel and slice all the vegetables and place them to one side.
Make the glaze.
Place the roasting tray over a medium heat and add the chicken stock, the balsamic vinegar and 1 teaspoon of chopped thyme. Bring the mixture to the boil stirring constantly until the liquid has been reduced to a syrupy consistency. Season to taste with salt and pepper.
Finish the dish.
Arrange the beetroot, red onions and garlic on a warm serving dish and spoon over the glaze. Serve immediately.

Roast Squash with Feta, Pumpkin Seeds and Sprouting Broccoli

Thursday, March 28th, 2013

Roast squash with feta, pumpkin seeds and sprouting broccoli. If not feta fan try goats cheese.

Perfect served with grilled meat or oily fish!

Serves 4

1 large butternut squash
2 tbsp olive oil
1 tsp chilli flakes
1 tsp cumin seeds
Sea salt and freshly ground black pepper
200g purple sprouting broccoli
100g pumpkin seeds - toasted
Extra virgin olive oil for drizzling
400g feta cheese

Preheat oven to 200c / 400 f/ gas 6
Peel and cut squash into wedges or large chunks, then toss in the olive oil, chilli, cumin seeds and salt & pepper
Transfer to a roasting tin and roast in preheated oven for 35-45 minutes or until slightly golden and cooked through
Meanwhile, blanch the broccoli in salted boiling water for about 4 minutes, or until al dente. Once cooked toss with the squash and pumpkin seeds.
Serve with a drizzle of extra virgin olive oil and the feta crumbled over the top.


Friday, March 22nd, 2013

10 oz PEAS
2 inches FRESH GINGER peeled and finely chopped

Heat large frying pan until very hot, then add a tablespoon of oil, the spring onions and the ginger.
Allow to sizzle fiercely for about 10 seconds, then add the peas, keeping heat on high, stir fry for 2 minutes.
Turn the heat down to a medium heat, add the eggs and stir. Add salt and cook until set.
Serve with a splash of soy sauce.

If you like, serve with a slice of wholemeal bread/toast.

BULGAR, BULGUR, POURGOURI, depending on where you live

Friday, March 22nd, 2013


1/2 lb bulgar
2 tablespoons oil
1 finely chopped onion
1 deseeded and sliced red pepper
1 14oz can tomatoes
3/4 pint chicken stock
2oz chopped, blanched almonds
1oz sultanas
salt and pepper

Gently fry onion in oil until soft, not browned
Add the sliced pepper and cook for a few minutes
Stir bulgar in and cook for a further few minutes until all oil is absorbed
Add tomatoes
Add stock and bring to boil
add seasoning,nuts and sultanas. Turn heat down and cook for 10-15 minutes until stock has been absorbed.
Cover tightly and stand on the lowest heat, leaving it to cook gently in it’s own steam for fifteen minutes more

Delicious complex carbohydrate option!

Chicken with Roasted Fennel & Citrus Rice

Friday, March 22nd, 2013
2 tsp fennel seeds
1 Tbs freshly chopped oregano
1 garlic clove peeled and crushed
salt & freshly ground pepper
4 chicken quarters
1/2 lemon finely sliced
1 fennel bulb trimmed
2 tsp olive oil
4 plum tomatoes
25g/1 oz stoned green olives

For the rice:
225g/8 oz long grain rice I usually use a blend of different ‘rices’. My favorite is a brown basmati and wild rice mix.
finely grated rind and juice of 1/2 lemon
150ml/1/4 pint boiling chicken stock

To garnish:
fennel fronds
orange slices

1. Preheat oven to 200 degrees C/ 400 degrees F/ Gas mark 6.
Gently crush fennel seeds, mix with oregano, garlic, salt and pepper.
Place between the skin and flesh of the chicken breasts, carefully do not to tear the skin. Arrange the lemon slices on top of the chicken.

2. Cut fennel into 8 wedges. Place on baking tray with the chicken. Lightly brush the fennel with the oil. Cook the chicken and fennel on the top shelf of the preheated oven for 10 minutes.

3. Meanwhile, place rice in a 2.3l/4 pint ovenproof dish. Stir in the lemon rind and juice, orange juice and stock. Cover with a lid and place on the middle shelf of the oven

4 Reduce the oven temperature to 160 degrees C/ 350 degrees F/ Gas mark 4. Cook the chicken for 40 minutes more, turning the fennel wedges and lemon slices once. Deseed and chop the tomatoes. Add to the tray and cook for 5-10 minutes. Remove from oven.

5. When cooled slightly, remove chicken skin and discard. Garnish with fennel fronds, orange slices and serve

6. Fluff rice, and sprinkle stoned olives over dish. Garnish with fennel fronds, orange slices and save for carbohydrate 3 hours later.

Grilled Halloumi & Tabbouleh Salad

Friday, March 22nd, 2013

250g halloumi cheese
50g bulgar wheat
1/2 cos lettuce
1/2 small bunch fresh mint
1 large bunch fresh flat leafed parsley
3 spring onions
2 ripe tomatoes
25g pine nuts
1 lemon
extra virgin olive oil
freshly ground black pepper

Fill large pot with boiling water and add bulgar wheat. once boiling, reduce heat to simmer and cook for 10 minutes, or until tender.Drain in a sieve and set aside in large bowel.

Finely chop the mint and parsley.Set aside
Finely slice the spring onions.
Finely chop the tomatoes.
Add this to the finely chopped herbs.

Roast the pine nuts slowly over medium heat until golden.

Halve the lemon and squeeze the juice of one half over the bulgar wheat that has been cooling. add a good glug of extra virgin olive oil, season with salt and pepper and leave to soak up the dressing.

Grill the halloumi slices on a griddle pan for 1-2 minutes until slightly charred.
Turn and repeat for other side.
Remove from the heat.

Add the chopped tomatoes, herbs and spring onions to the bowel of bulgar wheat and stir through to mix the flavours.

Divide the cos lettuce leaves on the plates, spoon tabbouleh into the lettuce and top each portion with slices of halloumi.

Drizzle lightly with extra virgin olive oil, scatter the pine nuts on top.
Cut the remaining lemon into wedges to serve

Asparagus and Zucchini Frittata

Friday, March 22nd, 2013
SERVES 8 - so lots for lunch box or breakfast tomorrow too.


Nonstick cooking spray
12 ounces fresh asparagus
1 small yellow sweet pepper, cut into 1/4-inch-wide strips
1/2 of a small zucchini, halved lengthwise and cut into 1/4-inch-thick slices (about 1/2 cup)
1/3 cup chopped onion
1/4 cup chopped bottled roasted red sweet peppers, drained
1/2 cup shredded reduced-fat mozzarella cheese (2 ounces)
8 eggs
1/2 cup fat-free milk
1 tablespoon snipped fresh dill or 1/2 teaspoon dried
3/4 teaspoon salt
1/4 to 1/2 teaspoon ground black pepper
2 tablespoonsall-purpose flour
3 to 4 tablespoonsfinely shredded Parmesan cheese
Fresh dill sprigs (optional)
A pinch of dried chilli (optional)


1. Preheat oven to 350 degrees F. Lightly coat a 2-quart rectangular baking dish with nonstick cooking spray; set aside.
2. If using fresh asparagus, snap off and discard woody bases. If desired, scrape off scales. Cut into 1-inch-long pieces.
3. In a large saucepan, bring about 1 inch water to boiling. Add asparagus, yellow sweet pepper strips, zucchini, and onion. Return just to boiling; reduce heat slightly. Cover and boil about 5 minutes or until crisp-tender. Drain well. Stir in roasted red sweet peppers. Spread asparagus-pepper mixture evenly in baking dish. Sprinkle with half of the mozzarella cheese.
4. In a large bowl, whisk together egg product, milk, snipped or dried dill, salt, black pepper and optional pinch of dried chilli until well mixed. Whisk in flour, making sure it is completely combined. Pour over vegetables in baking dish. Bake, uncovered, about 35 minutes or until slightly puffed and top shakes set. Sprinkle with remaining mozzarella cheese and Parmesan cheese. Let stand for 10 minutes before serving. If desired, garnish individual servings with dill sprigs.

Spinach, Strawberry and Pecan Salad

Friday, March 15th, 2013

Spinach, Strawberry and Pecan Salad

8 ounces fresh torn spinach or baby spinach
2 cups cleaned and sliced strawberries
1/2 cup pecan halves or pieces, lightly toasted

1/4 cup extra virgin olive oil
2 tablespoons balsamic vinegar
1/4 teaspoon dried tarragon
1/8 teaspoon each onion and garlic powder
a pinch of dry mustard
If too tart add 1/4 teaspoon honey.

Toss spinach with sliced strawberries, pecans.
Combine dressing ingredients in a jar; shake until well blended. When ready to serve, drizzle dressing over the salad and toss lightly.

2 to 3 ounces goat cheese or blue cheese, crumbled and tossed in or 1/4 cup mixed seeds (you might like to toast these lightly before adding them.)

This salad is vitamin B rich!
Serves 4 to 6.

Terrific Transformations - Body Image Chapter

Wednesday, November 10th, 2010



Also Known As: Corn Starch, White flour, Corn flour,Potato flour, Rice flour, Maize meal, Maize

You are often hiding in: Processed meats (like sandwich meats) and sausages. :shock:


AKA Saturated fat, Partially hydrogenated fat, Hydrogenated fat

You are often hiding in: biscuits, crackers, crisps, croutons, margarine, pastry, fried and takeaway foods. :evil:


AKA White sugar, Brown sugar, Honey, Maple syrup. Corn syrup, High fructose corn syrup, Fructose, Fruit juice concentrate, Maltose, Galactose, Lactose, Polydextrose, Mannitol, Sorbitol, Xylitol, Maltodextrin, Invert syrup, Dextrose, Malt, Sorbitol, Turbinado sugar, Cane sugar, Evaporated cane syrup, Raisin paste, Hydrolysed starch

You are often hiding in: Baked Beans, Biscuits, Cakes, Cereals, Cereal bars, Fizzy drinks, Fruit juices, Ice cream, Pasta sauces, Puddings, Ready meals, Salad dressings, Yogurt :twisted: