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Healthy Recipes for Healthy Eating
When preparing our specially chosen healthy recipes below, keep in mind out top tips for healthy eating:
- "Variety, Balance, and Moderation" - There is no secret to healthy eating. Experts agree that you should eat a variety of foods, including plenty of vegetables, fruits, and whole grain products.
- Drink lots of water and avoid too much salt, sugar, alcohol, and saturated fat.
- If you eat 5 or more servings of fruits and vegetables every day you can help reduce your risk of cancer.
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Soup:
Italian Fish Soup
Serves 4
Preperation Time: 20 mins
Cooking Time: 20 mins
- 8 ounces fresh or frozen haddock, bass, sole, or other fish fillets
- 6 ounces fresh or frozen peeled and deveined shrimp
- 3 cups water
- 2 medium tomatoes, peeled and cut up
- 1 cup thinly sliced carrots (2 medium)
- 1/2 cup chopped celery
- 1/2 cup dry white wine or water
- 1/3 cup chopped onion
- 2 teaspoons instant chicken bouillon granules
- 1/2 teaspoon dried marjoram, crushed
- 1/2 teaspoon finely shredded orange peel
- 2 cloves garlic, minced
- 2 bay leaves
- Dash bottled hot pepper sauce
- 1/4 cup tomato paste
- 4 slices Italian bread, toasted
1. Thaw the fish fillets and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut the fish into 1-inch pieces; halve shrimp lengthwise. Chill.
2. In a large saucepan combine the 3 cups of water, the tomatoes, carrots, celery, wine or water, onion, bouillon granules, marjoram, orange peel, garlic, bay leaves, and hot pepper sauce. Bring to boiling; reduce heat. Cover and simmer for 15 to 20 minutes or until vegetables are nearly tender. Stir in tomato paste.
3. Add fish pieces and shrimp to saucepan. Bring mixture just to boiling; reduce heat. Cover and simmer about 5 minutes more or until fish flakes easily when tested with a fork and shrimp turn pink. Discard bay leaves.
4. To serve, ladle into soup bowls. Place a slice of Italian bread on each serving. Serve immediately.
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Appetiser:
Zesty Potato Skins
Serves 8
- 6 medium red potatoes, baked (about 1 1/4 pounds)
- Vegetable oil spray
- 1/2 teaspoon garlic powder
- 1/2 teaspoon chili powder
- 1/2 teaspoon ground cumin
- 1/8 teaspoon pepper
- 1 cup nonfat or low-fat cottage cheese, undrained (8 oz.)
- 1/2 teaspoon grated lime rind
- 1-1/2 tablespoons fresh lime juice
- 1 teaspoon dried chives
- 1/4 teaspoon chili powder
- 24 slices black olives (4 large)
1. Preheat oven to 450 degrees.
2. Cut each potato in half. Scoop out the center, leaving about 1/4 inch of potato on the inside of each skin. Cut skins into quarters.
3. Lightly spray insides of skins with vegetable oil spray.
4. In a small bowl, combine garlic powder, 1/2 teaspoon chili powder, cumin, and pepper. Sprinkle mixture evenly on insides of potatoes.
5. Place skins, skin side down, on a baking sheet. Bake for 15 to 20 minutes, or until lightly browned.
6. Meanwhile, combine remaining ingredients except olives in a blender or food processor. Process until smooth.
7. Spoon about 1 teaspoon of the cottage cheese mixture on top of each potato skin and top with a slice of olive.
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Snack:
Greek Frittata with Spinach, Oregano and Feta Cheese
Serves 3
Preparation time: 15 mins
Cooking time: 20 minutes
- 8 large eggs
- 1 cup finely crumbled feta cheese
- 2 teaspoons fresh, chopped oregano
- salt to taste
- freshly ground black pepper
- 4 teaspoons olive oil
- 1/2 cup chopped onions
- 2 cups spinach, washed, tough stems removed
1. Heat 2 teaspoons of olive oil in a skillet over medium-high heat. Add the spinach, season with salt and pepper. Toss quickly until leaves are barely wilted, about 30 seconds. Remove from heat, drain and set aside.
2. Whisk the eggs, cheese, oregano, salt and pepper together until thoroughly combined.
3. In an 8" or 10" ovenproof skillet, heat 2 teaspoons of olive oil over medium heat.
4. Add the onion and cook until soft and translucent, about 5 minutes.
5. Add the spinach and turn the heat to low.
6. Add the egg mixture (do not stir) and cook over low heat until the eggs are set, about 15 to 20 minutes. Meanwhile, preheat the broiler.
7. Place the skillet under the broiler for 30 to 45 seconds to finish cooking the top.
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Main Meal:
Apple-Carrot Stir-Fry
Serves 4
- 1 tbsp. cooking oil
- 2 medium carrots, thinly sliced (1 cup)
- 1 medium onion, cut into wedges and halved crosswise
- 3 medium cooking apples, peeled, cored and sliced (3 cups)
- 1 tbsp sugar
- 1/4 tsp salt
- 2 tbsp water
- 1/8 tsp ground nutmeg
1. Pour cooking oil into a wok or large skillet. (Add more oil as necessary during cooking.) Preheat over medium-high heat.
2. Stir-fry carrots in hot oil for 2 minutes.
3. Add onion; stir-fry for 2 to 3 minutes or until crisp-tender.
4. Remove vegetables from the wok. Add apples to the hot wok; stir-fry for 2 minutes.
5. Sprinkle with sugar and salt. Carefully add water.
6. Cover and cook over medium heat for 3 minutes or until apples are just tender.
7. Return cooked vegetables to the wok. Cook and stir until heated through.
8. Sprinkle with nutmeg, if desired. Serve immediately.
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Main Meal:
Grilled Beef, Red Onion, & Blue Cheese Salad
Serves 4
Preperation Time: 15 mins
Cooking Time: 8 minutes
- 2 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 1 clove garlic, minced
- 1 boneless beef sirloin steak, cut 1 inch thick (about 3/4 pound)
- 1 tablespoon snipped fresh thyme
- 2 teaspoons snipped fresh rosemary
- 4 1/4-inch thick slices red onion
- 6 cups lightly packed mesclun or torn mixed salad greens
- 2 tablespoons crumbled Gorgonzola or blue cheese
- 8 yellow and/or red pear tomatoes, halved
1. For vinaigrette, in a screw-top jar combine oil, vinegar, garlic, 1/2 teaspoon salt, and 1/2 teaspoon pepper; cover and shake well. Trim fat from steak. Remove 1 tablespoon vinaigrette from jar and brush evenly onto both sides of steak. Press thyme and rosemary onto both sides of the steak. Brush both sides of onion slices with some of the remaining vinaigrette, reserving the rest; set aside.
2. Grill steak on rack of an uncovered grill directly over medium heat to desired doneness, turning once. (Allow 8 to 12 minutes for medium-rare and 12 to 15 minutes for medium doneness.) For last 10 minutes of grilling, place onions on grill rack beside meat. Grill onions until tender, turning once.
3. Divide mesclun among 4 dinner plates. To serve, thinly slice the steak across the grain. Separate onion slices into rings. Arrange warm steak and onions atop mesclun. Drizzle with the reserved vinaigrette. Top with cheese and tomatoes.
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Main Meal:
Herb Roasted Chicken
Serves 4
Preperation Time: 20 mins
Cooking Time: 1 hour
- 1 whole chicken, 6 to 8 pounds
- salt to taste
- freshly ground black pepper
- 1 sprig fresh rosemary, or 1/4 teaspoon dried
- 1 sprig fresh thyme
- 1 bay leaf
- 1 medium onion, roughly chopped into 1" pieces
- 2 carrots, roughly chopped into 1" pieces
- 2 stalks celery, roughly chopped into 1" pieces
- 2 cloves garlic, peeled
- 1/2 lemon
1. Preheat the oven to 400°F.
2. Rinse the chicken with cold water and pat dry. Season with salt and pepper inside and out.
3. Stuff the cavity with rosemary, thyme, bay leaf and garlic. Also put a few pieces of onion, carrot and celery into the cavity.
4. Scatter the rest of the onions, carrots and celery on the bottom of a roasting pan. Place the chicken on top of the vegetables.
5. Squeeze juice from the lemon all over the chicken and add the lemon half to the cavity.
6. Place in the oven. After 15 minutes turn the heat down to 350°F. Roast the chicken until golden brown and crisp and the juices run clear when the thigh is pierced with a sharp knife, about 45 minutes to 1 hour, more.
7. Transfer the chicken to a serving platter and let rest for about 10 minutes. Remove the skin and discard. Carve the chicken into serving pieces.
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Desert:
Citrus Ambrosia
Serves 10
- 1 pineapple, peeled, cored and cut into bite-size chunks
- 2 navel oranges, sectioned and chopped
- 2 tangerines, sectioned and chopped
- 1 ruby-red grapefruit, sectioned and chopped
- 1/3 cup unsweetened coconut, shredded
- 1 tsp. orange peel, grated
1. In a large bowl, combine the pineapple, oranges, tangerines and grapefruit. Toss lightly.
2. Add the coconut and orange peel. Mix well.
3. Cover and refrigerate for at least 30 minutes.
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