Healthy Recipe to Keep Your Stomach, Your Colon and Your Body Better
Healthy Recipe to Keep Your Stomach, Your Colon and Your Body Better!
#1 Chicken, carrot & avocado rolls
Healthy, quick and simple tortilla wraps with shredded chicken, vegetables and salad - perfect for little lunchboxes.
Ingredients:
75g low-fat soft cheese
3 flour tortilla
1 cooked skinless chicken breast, coarsely shredded
1 large carrot, grated or shredded
1 large avocado, stoned and sliced
handful rocket leaves
Method:
Spread the cheese over the tortillas and top with the chicken, carrot, avocado and rocket.
Tightly roll up each tortilla. Wrap tightly in cling film, twisting the ends firmly to seal, and chill until ready.
Unwrap and cut each roll into 4 chunks to add to your lunchboxes.
#2 Poached eggs with broccoli, tomatoes & wholemeal flatbread
Protein-packed eggs with antioxidant-rich broccoli make this a healthy and satisfying breakfast choice.
Ingredients:
100g thin-stemmed broccoli, trimmed and halved
200g cherry tomatoes on the vine
4 medium free-range eggs (fridge cold)
2 wholemeal flatbreads (see Goes well with for recipe)
2 tsp mixed seeds (such as sunflower, pumpkin, sesame and linseed)
1 tsp cold-pressed rapeseed oil
good pinch of chilli flakes
Methods:
Boil the kettle. Heat oven to 120C/100C fan/gas 1/2 and put an ovenproof plate inside to warm up. Fill a wide-based saucepan one-third full of water from the kettle and bring to the boil. Add the broccoli and cook for 2 mins. Add the tomatoes, return to the boil and cook for 30 secs. Lift out with tongs or a slotted spoon and place on the warm plate in the oven while you poach the eggs.
Return the water to a gentle simmer. Break the eggs into the pan, one at a time, and cook for 2 1/2 - 3 mins or until the whites are set and the yolks are runny.
Divide the flatbreads between the two plates and top with the broccoli and tomatoes. Use a slotted spoon to drain the eggs, then place on top. Sprinkle with the seeds and drizzle with the oil. Season with a little black pepper and the chilli flakes, and serve immediately.
#3 Fruit & nut breakfast bowl
Top cheap and healthy porridge oats with chopped fresh oranges, Greek yogurt and a sprinkling of dried fruit, nuts and seeds.
Ingredients:
6 tbsp porridge oats
2 oranges
just under ½ x 200ml tub 0% fat Greek-style yogurt
60g pot raisins, nuts, goji berries and seeds
Methods:
Put the oats in a non-stick pan with 400ml water and cook over the heat, stirring occasionally for about 4 mins until thickened.
Meanwhile, cut the peel and pith from the oranges then slice them in half, cutting down either side, as closely as you can, to where the stalk would be as this will remove quite a tough section of the membrane. Now just chop the oranges.
Pour the porridge into bowls, spoon on the yogurt then pile on the oranges and the fruit, nut and seed mixture.
#4 Vitamin booster smoothie
Up your vitamin quota with help from this bright and fresh smoothie. Orange, carrot, celery and mango pack a nutritious punch.
Ingredients:
1 orange, peeled and roughly chopped
1 large carrot, peeled and roughly chopped
2 sticks celery, roughly chopped
50g mango, roughly chopped
200ml water
Methods:
Put all the orange, carrot, celery and mango in the blender, top up with water, then blitz until smooth.
