More than potato salad : Wk50/1

Serves 4 : Very easy : Quick

Ingredients

480gm new potatoes, quartered

1 x 200gm can tuna chunks in brine, drained

1 x 400gm can cannellini beans, rinsed and drained

1 red onion, chopped

2 Tblsp Helman’s low fat mayo

1 Tblsp sweet chilli sauce

1 Tblsp olive oil

1 Tblsp lemon juice

¼ cup fat free milk

4 Tblsp chopped parsley

Method

Whisk together the mayo, sweet chilli sauce, oil, lemon juice and parsley.
Now add the milk, a little at a time, whisking until the dressing is smooth and creamy.

Boil the potato quarters in lightly salted boiling water until cooked – about 10 minutes.
Drain well and allow to cool. (Run cold water over them if you are in a hurry.)

In a bowl, combine the tuna, beans, onion and potatoes together.

Pour in the dressing and turn gently.

Serve with a mixed green salad on the side, if desired.

Weight control for self preservation

 

The main focus of most weight-loss advertising is on physical appearance, and though we all want to look good – in and out of our clothes – the main benefits of weight loss are actually to do with health.

 

• Losing 10% of your excess body weight reduces blood pressure, cholesterol and blood triglyceride levels; all of these are associated with an increased risk of cardiovascular disease.
• Losing excess weight reduces blood glucose levels and halves the probability of you developing type-2 diabetes.
• Losing weight reduces the strain on weight-bearing joints (hips, knees, lower spine) and reduces the risk of developing osteoarthritis.
• Being overweight is a risk factor for developing cancer of the uterus, breast, gall bladder, colon and prostate.
• Losing excess weight can help to alleviate sleep apnea.
• Carrying excess weight puts strain on all your internal organs, not just your heart.
• Being overweight can cause complications during surgery.
• Being overweight means that you are less likely to take exercise, which in itself is a health risk.
• Reducing and then controlling your body weight increases self-esteem.
• Maintaining a healthy weight improves your quality of life as well as your longevity.

Adapting to a healthy lifestyle is the only way to achieve a healthy body weight.

Lamb meatballs Morocco : Wk48/5

Serves 4 : Very easy : Quickish

Ingredients
350gm lean minced lamb
1 cup fresh breadcrumbs
1 red onion, finely chopped
2 tsp ground cinnamon
2 tsp ground cumin
1 tsp grated fresh root ginger
1-2 cloves garlic, crushed
1 x 400gm can chopped tomatoes
400ml lamb stock
2 Tblsp chopped coriander

200gm couscous
2 Tblsp chopped fresh parsley
2 Tblsp chopped fresh mint
2 Tblsp chopped fresh coriander
200ml boiling water

Method
In a large bowl, combine the lamb, onion, breadcrumbs, cinnamon, cumin, ginger and garlic.
Shape the mixture into tiny meatballs.

Spray a large pan with non-stick cooking spray.
Dry fry the meatballs until lightly browned and sealed.
Remove to a plate.

Tip the tomatoes, stock and coriander into the pan.
Cook for 5 minutes.
Put the meatballs back in the pan and spoon the sauce over.
Cover with a lid and simmer for 20 minutes.
(If there seems to be a too much liquid, remove the lid for the last 5 minutes to reduce it.)

Put the couscous in a bowl with the fresh herbs.
Pour over the boiling water and give it a stir.
Cover with a plate or clingfilm and allow to stand for 10 minutes.
Fluff the grains up with a fork to separate.

Serve the meatballs and sauce over the couscous, garnished with extra coriander, if desired.

If you like, you can put only half the spices, ginger and garlic in the meatball mix and add the rest to the sauce. I served mine with a very simple green salad of baby spinach, rocket and watercress.

Link to .pdf files for Week 50 and Review (10)

What’s on the menu for next week?

Here are the recipes and shopping list for Week 50.

And, in case you want to look back, here are the links for recipes and shopping lists for weeks 37 - 40:
Week 37

Week 38

Week 39

Week 40

Somehow, I got myself out of step last week and posted Week 49 recipes instead of Week 48. So this week's postings are from Week 48. I'll be back on track next week.

Italian style chicken : Wk48/4

Serves 4 : Very easy : Quick

Ingredients
3 skinless chicken breast fillets, cut in strips
Juice of 1 large lemon
1 large red onion, sliced
8 large Italian tomatoes, thickly sliced
30gm fresh basil, chopped
375ml chicken stock
12 – 16 pitted green olives, sliced

Crusty bread, to serve

Method
Lay the chicken in a glass or plastic dish and sprinkle with the lemon juice.

Spray a large pan with non-stick cooking spray.
Stir-fry the chicken strips for 5 minutes until they are sealed and lightly browned.
Remove from the pan.

Dry fry the onion until it softens.
Add the tomatoes and about 20gm of the basil and cook until the tomato is pulpy.

Now pour in the stock, the olives and any remaining lemon juice.
Thicken the sauce with 1 Tblsp cornflour, if desired.
Bring to a boil then reduce the heat.

Scatter the chicken strips over the top.
Simmer for another 5 minutes, or until the chicken is cooked to your liking.

Serve in warmed bowls garnished with the remaining basil.


Crusty bread is the perfect accompaniment to this – it is great for mopping up the sauce.

Staying young

 

Maintaining health and vitality as the years go by involves:

Choosing food wisely – Eat three meals a day, plus snacks if you need them. Make sure to include a varied selection of foods from each food group. Choose 6-8 portions of grains, 5-8 portions of fruit and veg (preferably fresh), 2-3 portions of protein (fish or chicken; cut down on red meats), 2-3 portions of dairy and a little mono- and/or poly-unsaturated fats.

Getting some exercise – If you’re a regular reader, you’ll know that I’m not that ‘in’ to exercise! In contrast, my husband goes to a gym about 4 times a week on average, and it shows. People never believe his age. Not only does he look good, the exercise keeps him supple and healthy, with a reduced risk of heart disease and diabetes. Exercise releases endorphins (the ‘happiness’ hormone) into the blood stream, which is good for stress relief too.

Getting enough sleep – Everyone needs between seven and eight hours sleep in every twenty four. If you have trouble sleeping, set up a bedtime ritual to inform your brain that it’s bedtime. Try deep breathing, or tensing and releasing muscle groups. Keep electronics out of the bedroom as much as possible and, definitely, leave your cell phone well away from the bed.

Keeping an active and open mind – Do crossword puzzles or Sudoku. Read magazines, journals and books. Consciously and attentively listen to the radio and try to summarize what you have heard. Listen to what is said to you and learn from what you hear. In fact, try to learn something new every day.

Sharing – Isn’t this what we encourage our children to do? Share your time, energy, knowledge, experience and expertise with those around you.

Mozzarella pasta salad : Wk48/3

Serves 4 : Very easy : Quick

Ingredients
240gm small pasta shells
160gm low fat mozzarella, cut or torn in chunks.
12 red cherry tomatoes, sliced
12 yellow cherry tomatoes, sliced
50gm wild rocket, torn
For the pesto:
20gm basil (leaves and stalks)
2 Tblsp olive oil
1 Tblsp balsamic vinegar
1 Tblsp water
20gm pecorino cheese
1 clove garlic
30gm pine nuts

Method
To make the pesto:
Place all the ingredients in a food processor and blitz to a paste.

Cook the pasta in lightly salted boiling water until al dente.
Cool under cold running water.
Drain well.

In a large bowl, stir the pesto through the pasta until the shells are coated.
Add the mozzarella, tomatoes and rocket and toss well.

Serve with crusty bread if desired.


I’ve used pecorino cheese because it was what I had – you could use parmesan instead. Pecorino has a similar flavour but costs less than parmesan.