Eat yourself healthy – Independent.ie
Nuts are a fantastic source of protein and are rich in lots of minerals including iron, magnesium and zinc.
Serves: 10 adults
Preparation time: 2 minutes
Cooking time: 2 minutes
200g/7oz muesli cereal base or a mixture of rolled wheat and oats, available at most supermarkets
100g/3½oz mixed dried fruit (try blueberries, cranberries, raisins and chopped apricots)
50g/2oz sesame seeds
100g/3½oz chopped mixed nuts (try Brazil nuts, hazelnuts, walnuts and almonds)
1. Mix all of the ingredients together.
2. Store in an airtight container in a dark cupboard.
Serve with semi-skimmed milk or topped with low-fat yogurt and fresh fruit.
Mexican eggs in the pan
Eggs are a great way to start the day. Why not try eggs the Mexican way – also known as huevos rancheros – to spice up your day.
Serves: 4 adults
1 chilli, chopped
2 cloves of garlic, chopped
½ tsp ground cumin
¼ tsp sugar
¼ tsp freshly ground black pepper
4 medium eggs
1 tbsp fresh coriander, chopped
1. Heat the olive oil in a frying pan.
2. Sauté the onion until golden.
3. Add the tomatoes, scallions and chilli, then cook gently for 5-6 minutes.
4. Next add the garlic, cumin and sugar, then season with pepper.
5. Break an egg into each quarter of the pan.
6. Sprinkle with the chopped coriander.
7. When the eggs are cooked to your liking, remove from the pan and serve.
Serve the eggs with warm flatbread or pitta.
Sweet chilli chicken wrap
Tired of your usual lunch routine? Add variety to your lunchtime with this tasty wrap.
Serves: 1 adult
Preparation time: 5 minutes
1 small chicken breast, grilled and sliced
1 tbsp sweet chilli sauce
¼ red onion, chopped
½ carrot, grated
½ small pepper, chopped
1 wholemeal wrap
15g/½ oz lettuce
1. Combine all of the ingredients (except for the lettuce and wrap) in a bowl.
2. Spoon the mixture onto your wrap and top with the lettuce.
If you like your wrap warm, simply place it into a heated sandwich toaster for 4-5 minutes until the edges are crispy.
Red pepper and chickpea soup
Suitable for vegetarians
Vegetables are an essential part of a healthy diet but also taste fantastic, especially when made into soup. This soup is very easy to make – even if you have never cooked.
Serves: 4 adults
Cooking time: 40 minutes
1 tbsp olive oil
1 large white onion, roughly chopped
2 red peppers, deseeded and roughly chopped
1 clove of garlic, crushed or chopped
1 red chilli (seeds removed)
1 tsp ground coriander
1 tsp turmeric
1 tsp ground cumin
400g/14oz tin of chickpeas (240g/8½oz after draining)
850ml/1½ pints vegetable stock
1. Heat the oil in a large saucepan.
2. Roughly chop the onion and add it to the oil. Fry it gently for 5 minutes.
3. The pan should be hot enough to let the onion soften but not so hot that the onion starts to go brown.
4. Add the chopped red pepper and fry for 3 minutes.
5. Then add the chopped/crushed clove of garlic and as much red chilli as you like. Leave out the seeds unless you like things very hot!
6. Fry for 2 minutes. Add the coriander, the turmeric and the cumin, and fry for 1 minute.
7. Then drain the tin of chickpeas and add the chickpeas to the soup with the vegetable stock.
8. Bring it all to the boil and then turn down the heat and simmer for 20-25 minutes, until the vegetables are tender, but not cooked to mush.
9. Liquidise the soup. You can use either a hand-held blender or a normal liquidiser.
10. Squeeze the lime and add the juice to the soup.
Serve with pitta bread that has been warmed in the toaster.