Healthy eating is essential for a healthy lifestyle, but that doesn’t mean you have to stick to flavourless salads! We’re looking back at four of our favourite healthy (and budget-friendly) recipes. Try one of these if you’re stuck for supper tonight:
Seared tuna with fresh mango salsa
3 tablespoons good olive oil, plus extra for searing
1 large red onion, chopped
2 teaspoon peeled, minced fresh ginger
2 teaspoon minced garlic
3 large ripe mangos, peeled, flesh chopped into 1cm cubes
2/3 cup freshly squeezed orange juice
3 teaspoon brown sugar
Sea salt and freshly ground black pepper
2 teaspoon finely chopped jalapeno chilli (or to taste)
4 teaspoon finely chopped fresh basil leaves
4 tuna steaks
Combine all the ingredients, except the basil and the tuna steaks, in a bowl and stir to combine. Set aside and allow to stand for at least 20 minutes, to allow the flavours to get acquainted.
Heat a frying pan over high heat until very hot. Season the tuna liberally with salt and pepper. Add a drizzle of olive oil to the frying pan and then the tuna steaks. Sear for 2 to 3 minutes on each side, until the outside is browned, but the inside is very rare (or to taste).
Stir basil through the salsa and taste it. If you prefer something more tart, add a little balsamic vinegar (only a little!) or lemon juice.
Transfer tuna steaks to plates, top with the salsa and serve.
All-in-one chicken meal
8 chicken pieces
1 large onion, peeled and thinly-sliced
500 grams sweet potato, peeled and cubed
500 grams butternut, peeled and cubed
1 tablespoon olive oil
2 sticks cinnamon
1 teaspoon crushed garlic
salt and pepper
1 cup chicken stock
125 grams prunes or dried apricots
Brown the chicken pieces in hot oil and add onion, cinnamon, and a little seasoning. Cook gently until golden. Add the garlic, sweet potato, butternut, and stock; bring to the boil then reduce the heat and simmer gently for around forty minutes. Add the fruit and let it heat through and soften. Check the seasoning, and adjust if necessary.
Red pepper gazpacho
5 ripe tomatoes
½ cucumber, chopped
1 red bell pepper
2 cloves garlic
1T freshly squeezed lemon juice
¼ cup water
½ t cayenne pepper
2T fresh parsley or coriander, chopped
1 avocado, diced (optional)
Blend together all ingredients except parsley and avocado until smooth.
Chill for a minimum of two hours.
When you’re ready to serve, gently stir in the avocado and parsley or coriander.
(serves 4 with plenty extra to spare)
1 onion, finely chopped
1 carrot, finely grated
400g extra lean beef mince
2 cloves garlic, finely chopped
1 punnet mushrooms, finely chopped
1 tin tomatoes, peeled and chopped
2 tbs tomato paste
1/2 cube beef stock
2 tbs balsamic vinegar / sugar replacement
Himalayan rock salt and black pepper
400g whole-wheat / gluten-free spaghetti
Simmer the onion and carrot in a little water in a large saucepan until soft.
Add the mince and garlic and stir until browned.
Stir in the remaining ingredients and simmer on medium heat for 15 to 20 minutes. Season with salt and pepper and serve over spaghetti.