Delicious, Healthy Meals with 5 Ingredients

Delicious, Healthy Meals with Five Ingredients Master Cooking TIPS Adet Salt Buy a meat thermometer and you re proctically guaranteed perfectly cooked meat every time. Add salt to salads - it adds texture and brings out the flavour of the dressing. RECIPES Adapted a recipe? Meke A note in the book or online so you remember it next time. Bleugh Buy Cond use) parchment peper or baking sheets - You ll never have to scrape Don't overcrowd pans or trays - it couses food to steam, and get soggy. food off a baking tray again. Sharp!, Read recipes through before you start cooking - this way you Can be sure you have everything you need and arent going Spicy & Toase to get tripped up by unfomiliar terminology. keep knives sharp - it makes chopping ingredients safer and much, much easier. Toast spices ina dry pan just before use to bring out their flavours. Don't be afroid of selt - few home eooks use enough of it. ų you use too much a splash of cream will help tone it down. Easy, Healthy Five Ingredient Meals 12 mins Serves 2 Warm Chorizo, Chickpea & Pepper Salad Chorizo (200g) Roasted Peppers (1jar) Chickpeas (1 can) Natural Yoghurt (2 tbsp) Olive Oil (1 tbsp) Slice the chorizo Fry for 4-5 minutes Add chickpeas and cook for another 2 minutes Add peppers and cook for another 2-3 minutes Remove from heat, split into 2 bowls, and garnish with yoghurt Chickpeas are a great source of protein and fibre and have been shown to help regulate blood sugar and decrease the risk of cardiovascular disease. 20 mins Serves 2 One Pot Mushroom & Courgette Pasta Spaghetti (200g) Mushrooms (200g) Double Courgette (1x sliced) Cream (75ml) Grated Parmesan (40g) Place all ingredients in a large pot and add 350ml water Bring to the boil Reduce heat and let simmer until pasta is cooked through and the liquid reduced Stir in the Parmesan and cream Serve immediately Courgettes are very low in calories and rich in potassium. They're also a good source of vitamins A and C as well as magnesium, folate, and phosphorus. 10 mins Serves 2 Hummus, Beetroot & Feta Wran Hummus (2 tbsp) Tortillas (2 x 6") Beetroot (150g peeled & grated) Feta (20g) Rocket (30g) Spread 1 tbsp hummus on each tortilla, leaving a 1.5 inch border Cover evenly with beetroot, feta and rocket Roll into wraps Beetroots are a great source of folate and manganese. They also contain a type of phytonutrient called betanin which has been shown to provide anti- inflammatory, antioxidant, and detoxification support. 1 hour Serves 4-6 Aubergine & Goats Cheese Lasagne Aubergine (1x sliced) Pasta Sauce (S00g jar) Goats Cheese (125g) Cooking Spray Preheat oven to 180°C Spray 9x13 inch oven dish with cooking spray Arrange a quarter of the aubergine slices in the bottom of the dish Top with 1 quarter of the pasta sauce Dot with 1 quarter of the goats cheese Repeat to create 3 more layers - the final layer should be goats cheese Bake in the oven for 45-60 minutes - the sauce should be bubbling and the goats cheese melted Aubergines contain a variety of key nutrients including fibre, copper, andB vitamins as well as chlorogenic acid, which has been shown to lower LDL (bad) cholesterol. Chlorogenic acid is also antimutagenic, which means it helps prevent cells from becoming cancerous. 8 hours, low Serves 4-6 Crockpot Chicken Curry Chicken Breast Fillets Coconut Milk (900g, chunks) Curry Powder (2-4 tbsp) Cauliflower (1x chunks) Full Fat Onion (1x chopped) (1 can) Add all ingredients (bar the cauliflower) to your slow cooker Cook for about 6 hours on low Add the cauliflower Cook for another 2 hours Serve with rice Cauliflower is rich in an abundance of essential nutrients, especially vitamins Cand K. It also contains a range of phytomutrients which help reduce the risk of oxidative stress in our cells. 25 mins Serves 4 Goats Cheese & Spinach Turkey Burgers Chopped Turkey Breast Mince Goats Bread Spinach (30g) Cheese (2 tbsp) Rolls (650g) (x4) Preheat the grill Mix the turkey, spinach, and goats cheese in a medium bowl Mould into four evenly sized patties Cook under the grill for around 15 minutes WHFoods placed spinach at the top of its rankings for nutrient richness. An incredible source of vitamin K, spinach also contains a huge array of nutrients and phytonutrients that have been shown to help protect against oxidative stress as well as cardiovascular, bone, and inflammatory problems. 20 mins Serves 2 Portobello Mushroom Pizzar Portobello Pasta Sauce (150g) Choice of Toppings Fresh Mushrooms (2 x large) Mozzarella (1/2 ball) Preheat oven to 200°C Clean the mushrooms and remove the stem Spread with pasta sauce and top with mozzarella and any other toppings Bake in the oven for 15 minutes. The cheese should be melted and just starting to bubble Portobello mushrooms contain copper, riboflavin, niacin, and B vitamins. They also have significantly more potassium than bananas. Brought to you by: Sources BBC Good Food, Damn Delicious musclefood Clean Eating Mag. Skinny Mom Friday Cake Night Food.com Premium nutrition for healthy living Epicurious, WHFoods