I’m all for starting (and continuing) the year on a healthy note but what do you do when it comes to lunchtime?  If you’re fed-up with taking the standard homemade ham sandwich to work every day, you may be tempted not to bother and to opt for a fast-food fix instead.  This is of cause an unhealthy option and can be costly too.

To curb those urges for a lunch full of calories, you need to make the contents of your lunchbox more exciting!  Below are a few sandwich filler ideas to get you started…

1. Cheesy apple slaw
   Mix their favourite grated hard cheese with grated apple, chopped spring onions, a squeeze of lemon and a little mayonnaise. Delicious with wholemeal bread or rolls.
2. Salmon smash
   Mash up a drained and boned can of red salmon with a little tomato ketchup. Spread onto wholemeal or granary bread and sprinkle with lots of mustard and cress.
3. Tandoori chicken wraps
   Roll chapattis or flour tortillas around a filling of ready-cooked tandoori chicken pieces, shredded lettuce and chopped tomato. Serve with dollops of bought chunky cucumber raita.
4. Scout’s MCC
   Try Marmite, grated cheddar and sliced cucumber in a crusty baguette or ciabatta roll – they’ll either love it or hate it!
5. Cream cheese & roasted red pepper bagels
   Fill onion or regulars bagels with soft cheese and roasted peppers from a jar.
6. Creamy smoked mackerel
   Skin and flake smoked mackerel fillets,then mix with a little mayonnaise and Greek yogurt. Spread onto thick wholemeal bread and top with crisp lettuce leaves.

Via BBC Good Food

Posted by Emily

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Granola bars might look healthy but the reality is, most shop-bought ones are packed full of sugar and other nasty things that sneakily cause our waistlines to expand!  But fear not, as not all granola bars are unhealthy.  I’ve found this yummy recipe that will have you ditching those chocolate bars in no time!

You will need:

- 2 cups oats
- 3/4 cup wheat germ
- 3/4 cup sunflower seeds
- 1 cup peanuts, crushed
- 2/3 cup brown sugar
- 1/2 cup honey
- 4 Tbsp butter
- 2 tsp vanilla extract
- 1/2 tsp Kosher salt
- approximately 8 oz. dried fruit

Method:

- Preheat the oven to 200 degrees C.

- Crush the peanuts

- Mix the peanuts, oats, wheat germ, and sunflower seeds in a baking dish.

- Toast the mixture in the oven for 10-12 minutes, stirring every few minutes so that they don’t get burned.

- Prepare a glass baking dish (about 11 x 13 inches) for your granola by lining it with waxed paper lightly sprayed with a nonstick spray.

- Put the brown sugar, honey, butter, vanilla, and salt into a saucepan and bring to a simmer, stirring constantly.

- Once the grains and nuts are toasted, mix everything together in a large bowl.

- Mix well and then place granola mixture into your prepared baking dish

- Fold over the sides of the waxed paper or add a sheet on top, and press all over the granola. You want to compact it together so that your bars won’t fall apart when you cut them.

- Wait 2-3 hours or until the granola has totally cooled.  Cut and enjoy!

Tip: Try leaving out the peanuts next time, making the granola ’nutless’ at first, then during the pressing-down part, press almonds into the top of the bars.  Other options are macadamia nuts, dried pineapple, and coconut flakes, dried cranberries, walnuts, white chocolate chips… the list is endless!!

Images and recipe via joyfulabode.com.

Posted by Emily

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I’ve been detoxing now for three days, drinking only blended fruit and vegetables.  As an avid lover of all things sweet, this has been no easy task!  But I am beginning to feel more energetic and alert.

I’ve found that I really like beetroot.  Apart from its health benefits (beetroot can help lower cholesterol and blood pressure, is good for the liver and can even help prevent cancer), it adds colour and sweetness to the smoothie.

Now I’m not suggesting we all resort to a liquid diet but I do recommend you try this yummy beetroot starter, above!  A nice change from the norm and healthy too.

Click here for the recipe

Via The Good Food Channel

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I don’t know about you guys but I’m too scared to weigh myself after Christmas!!  I’ve already started to cut out the ‘baddies’ such as chocolate and crisps and I do plan to get back to the gym on Monday! 

But my main issue with my diet is portion size; what exactly is the  correct size?  I thought I’d do a little research about it and share my findings with you.  Here’s to a happy, healthy 2010…

Portions of meat should equal the size of a pack of playing cards

When it comes to veggies I always think the more the merrier.  But we should try and eat a small amount a day at the very minimum.  Remember the ‘at least 5 portions of fruit and veggies a day’ rule!  It’s not a lot really, especially since we can include juice too.

For me, pasta is the hardest thing to measure correctly.  I always put too much in the pan!  A handful of pasta is plenty and for spaghetti, why not invest in a spaghetti measurer to help you?

Let’s not get too caught-up in the whole portion size thing though… it’s just good to know, right?

with thanks to foodnetwork.com and Reader’s Digest

posted by Emily

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