We’ve teamed up with Sam Rice at The Midlife Kitchen who has her recently launched blog stealthhealthblog.com to bring you a super delicious and nutritious recipe each month. This month she’s sharing a healthy version of the Italian favourite tuna and white bean salad!
If your body is craving something healthy and you are all out of inspiration might I humbly suggest this assembly of powerhouse ingredients. Tuna Fagioli is an Italian Classic but I’ve given it a StealthHealth makeover with the addition of olives and a zingy dressing of olive oil, apple cider vinegar and lemon juice. Buon Appetito!
KITCHEN TIME: 10 mins prep, 0 mins cooking
1 x 400g can mixed beans, drained and rinsed
1 can tuna in olive oil, drained
½ small red onion, thinly sliced,
A handful of pitted olives (green or black), halved
A handful of flat-leaf parsley, chopped
Zest of ½ a lemon, finely grated
2 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
Juice of ½ a lemon
1 tsp Dijon mustard
1 tsp honey
1 tsp dried mixed herbs
PREP TIP: The dressing is my standard ‘Midlife’ dressing which I always have made up in the fridge, so make more than you need and keep it on standby to make this recipe even quicker next time!
METHOD: Place all the ingredients in a large bowl. Dress liberally and let sit in the fridge for ½ an hour so the flavours develop.
SERVING TIP: I usually have this for lunch with a couple of oatcakes.
Click here for a printable version of this recipe
We’ve teamed up with Sam Rice at The Midlife Kitchen who has just launched her new blog stealthhealthblog.com to bring you a super delicious and nutritious recipe each month. This month she’s sharing her super easy, tasty, healthiest pancakes in the world!
I’ve been making pancakes with just banana and egg for the longest time – I love how easy and healthy they are – but then one day I saw, on Instagram, spinach pancakes and it inspired me to throw in a handful of baby spinach (it doesn’t affect the taste or texture, just adds great green nutrition). Then for better flipability, I added a handful of oats and the rest is pure food alchemy. And that’s the story of how the healthiest pancakes in the world came to be.
KITCHEN TIME: 5 mins prep, 6 mins cooking
1 large or 2 smaller ripe bananas, peeled
50g spinach leaves
50g rolled oats (for GF use GF-certified oats)
This is a great way to use up overripe bananas because they are so sweet and sticky – you can always chop them up and freeze them and then defrost later to make these pancakes.
Put everything in a blender and blend until really smooth (around a minute) and of a pour-able consistency. Add a little water to loosen if required. Heat a large non-stick pan, if it’s a good one you won’t need any cooking oil or add just a drop of oil to the pan or a light spray if you have spray oil. When the pan reaches a medium heat pour palm-sized pancakes into the pan. Leave for 2-3 minutes until golden then flip over and cook for a couple of minutes on the other side.
The pancakes are sweet because of the bananas so you don’t really need to drizzle with maple or honey, but you can if you like. I love to serve these with fresh berries, or frozen ones heated up with a tsp of maple syrup to make a hot berry sauce. Sprinkle with mixed seeds and add a dollop of Greek yogurt for even more great nutrition.
Click here for a printable version of this recipe.
We’ve teamed up with Sam Rice at The Midlife Kitchen who has just launched her new blog stealthhealthblog.com to bring you a super delicious and nutritious recipe each month. This month she offers up the perfect recipe for colder months – it seems like naughty, comfort food but it’s packed with nutrients, low calories and lots of taste (winner)!
When you are watching the calories, which I do from time to time – usually after the holidays or a ‘big’ weekend – this is just the ticket! All the goodness of eggs and spinach but with no pastry to up the sat fat and calorie count. But I promise you, there is no compromise on taste!
KITCHEN TIME: 10 mins prep, 25 mins cooking
½ a butternut squash, deseeded and sliced (roast a whole one as it’s always good to have leftovers!)
300ml semi-skimmed milk
200g spinach, washed
100g red onion, small dice
1 tsp olive oil
2 tbsp wholemeal flour (or for GF use ground almonds)
½ tsp chilli flakes (optional)
50g Parmesan, grated
PREP TIP: To cook this I use a deep rectangular tray (20cm x 15cm approx.) and cover the entire interior with one piece of baking parchment (make sure it comes up higher than the top of the tin). When cooked and cooled you can just lift the whole thing out. Alternatively, just use a lined, round cake tin.
Preheat the oven to 200˚C. Whisk together the milk and eggs in a jug. Wilt the spinach on a low heat in a large frying pan and squeeze out any excess water with the back of a spoon, place in a large bowl. In the same pan fry the diced red onion for a couple of minutes in a drop of olive oil. Sprinkle the flour or ground almonds over the onions to coat and then add to the bowl with the spinach. Now pour the egg mix into the bowl and add the chilli flakes, season well with salt and pepper and stir everything together. Pour the mixture into a prepared tin (see Prep Tip), top with the grated Parmesan and bake for 25 minutes. Leave to cool slightly and then cut into 6 squares, then cut each square into two triangles or if you’ve used a round tin, cut into slices like a cake.
SERVING TIP: This is lovely eaten warm but can also be kept in the fridge for up to 2 days, a great option for packed lunches and picnics. Some moisture can escape after a while so store in a Tupperware with a layer of kitchen roll underneath.
Click here for a printable version of this recipe.