Healthy Salad Dressing Ingredients

As we’re into summer now – though Scotland seems to have failed to get the memo so far – I thought I’d put together a little list of ideas for salad dressings. Salad dressings often get bad rep. and it’s often assumed that all dressings are high calorie and high in saturated fats. This is not wholly true though. There are a number of ways you can have a salad dressed with a proper healthy option. The fats in these dressings are ones which are good for you and which you do need, rather than a lot of saturated fats of which you don’t want a lot. It is more the acidic content you want to be wary of when it comes to vinegar-based or lemon based dressings (and that’s regarding your teeth not your body as a whole!) But as long as you don’t go overboard with dressing you’ll be fine. As always, it’s about balance, moderation, and common sense.

Here is my suggestions of dressing ingredients:

OILS

Extra Virgin Olive Oil

  • The standard minimal dressing if used on its own – plain but still flavoursome. Go for as high quality as you can as the better quality the nicer it is as a dressing. You want a full, rich, taste.
  • The history of this oil is immense – stretching way back to Ancient times, favoured by the Meditteranean for centuries and one reason for the area being renowned for having a healthy diet.
  • It is high in mono and polyunsaturated fats – the good fats.
  • Mixed with vinegars it makes lovely dressings.
  • It can also be infused with fresh herbs such as sprigs of rosemary (just pop the rosemary into the bottle in which it is stored and leave it until the hints of the flavour can be tasted in the oil)
  • You can also buy oils pre-infused with not only herbs, but also chilli, or other things like red peppers, or tomatoes.

Rapeseed Oil

  • A cheaper alternative to olive oil, it doesn’t have the distinctive flavour and is made from the seeds of flowers but if looking for a milder alternative to olive oil, then this may be a good oil to try.
  • Like olive oil it is high in the good fats.
  • If you’re in Scotland, like I am, you’ll know that at this time of year many fields are bright yellow due to the growth of Rapeseed, so if you like supporting local produce rather than imported, then that could be another reason for opting to use this.
  • Alternatively use some parts olive oil with some parts rape in dressings. You’d be in good company as if you check the labels of a lot of pre-packed salads at the moment, you’ll find that’s what supermarkets are doing too! (Cost effective)

Cold-pressed Coconut Oil

  • Coconut oil is one of the new ‘superfood’ craze foods and if were it not for the fact I’m über obsessed with coconut in all forms (fresh, desiccated, milk, water), I may not have tried it because as with all new ‘super foods’ it comes with a ‘nice’ price tag! Not too extreme, but I still would only buy it when its on offer.
  • This oil is solid at room temperature so if using as a dressing it will need to be warmed up (just leave some out in a small cup and it will melt if it is a warm day)
  • Unlike, traditional ‘healthy oils’ coconut oil does have saturated fats but from my reading on the subject, the form in which the fats take, are not as bad as other saturated fats in the way our body deals with them. (A quick search on a search engine will let you see my sources so go give them a read if you’re interested. As I make clear, I’m no nutritionist just a passionate healthy foodie who wants to keep her body as healthy as possible!)
  • The taste of the oil is gorgeous as it gives everything a coconut taste – hardly unsurprising (!) I use it a lot for cooking chicken.

There are more oils but these are my top 3.

VINEGARS

Balsamic

  • This includes standard balsamic vinegar, balsamic glazes, and infused balsamic vinegars (e.g. raspberry, orange, strawberry, or garlic)
  • Balsamic is a wonderful dressing on its own, combined with other condiments to map dressings, while it is also a great dip for freshly baked rustic Italian bread too.

White Wine Vinegar

  • This is a great base for a number of dressings – French, mustard, or simple vinaigrettes.

Cider Vinegar

  • Made from apples this is a traditional British vinegar
  • Although I personally don’t like this, I’m including it as comes with numerous benefits (There are even books devoted to the goodness of it.)
  • In dressings it is often used with salads containing radishes, walnuts, apples etc.

HEAT

Mustard

  • Mustard seeds or powder can both be used
  • Adds distinctive spiciness

Chilli

  • Adds a fiery heat
  • Cook first then chop finely or use dried chilli flakes

Horseradish

  • Great using for salads containing oily fish (salmon, tuna, mackerel)
  • Also great with thinly sliced beef in salads
  • It add an undeniable hotness

Garlic

  • Can use in a variety of ways – roasted, bought in an oil suspension, garlic paste
  • All of the above ways make great additions to salad dressings

SWEETNESS

Honey

  • Adds sweetness to dressings to counteract and complement the acidity / flavour of other ingredients e.g. lemon / mustard seeds
  • Goes great in mustard seed dressings

Maple Syrup

  • Similar to honey but with its distinctive flavour and less sweet (nutritionally lower in sugar too)

Dried Fruit

  • Dates (standard or the currently Medjool dates)
  • Finely chop or blend to a paste

Orange juice / Pureed Raspberries / Strawberries

  • All add sweetness and go lovely with balsamic based dressings

SOURNESS 

Lemon

  • The juice of lemon is a wonderful contrast to the flavour of salmon but equally goes with a variety of salads

Lime

  • Lime juice adds sourness again but with a less bitter taste

HERBS (just a selection)

Mint

  • A classic
  • Finely chop it in the dressing and also leave some to sprinkle over at the end too for a nice final touch

Fresh Basil

  • The basis of the tasty thing that is pesto!
  • Can be used blended (in oil / vinegar etc.), finely chopped, or whole

Oregano

  • My second favourite herb after basil
  • Use in a similar fashion to basil

Parsley

  • Can be used in dressings for many different salads
  • Looks great finely chopped sprinkled over the top too

NOT FORGETTING…

Sea Salt

Black Pepper

Add these to taste and I also seem to finish with a twist of freshly ground black pepper over everything savoury I cook. You just need to check my previous posts to see!


Hope you found this useful,

Helen x

Find me on Twitter (@HLDCblog), Facebook (/HLDCblog), and Instagram (@HCRinstacam)


Copyright HLDCblog // Helen Redman 2014-2015.

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Tasty Side Dish

This is a quick post passing on a recipe I have just discovered saved in the ‘notes’  in my phone from a while ago. I clearly forgot to ever actually upload this recipe of mine! Anyway, thought I would share this now before I forget again or delete the note by mistake.

Ingredients (serves 2)

A couple of handfuls of:

  • Mushrooms
  • Sliced courgettes
  • Red pepper
  • 1/2 tsp dried rosemary
  • 1/2 tsp dried thyme
  • Black pepper

Optional:

  • Rocket, to serve

Method:

Saute sliced mushrooms and courgettes in olive oil. Add rosemary and thyme and a generous twist of ground black pepper. Continue to cook until the mushrooms and courgettes are beginning to soften. Add in some chopped red pepper and stir for a little longer until the rest of the vegetables are cooked through.

Serve while the red pepper is still quite crisp.

Serving tip:

This is a great accompaniment for turkey.

It can be plated with rocket added too.

Enjoy,

Helen x

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Copyright©HLDCblog // Helen Redman 2015.

 

Herb Chicken and Puy Lentil Salad

It is now officially the season of spring and what better lunch to have on a sunny day than a tasty salad? (I may be a bit biased, of course, as this is my own recipe…) This salad is packed full of protein and will leave you feeling like you have had a proper lunch not just some leaves as some people seem to think is the sole constituent of a salad! Chicken breast provides lovely lean protein and Puy lentils provide plenty of fibre as well as plant-based protein. The salad also has baby kale which is my new addiction. I love traditional kale, too, but the baby variety is perfect for salads. The addition of pepper adds some sweet crunch to the salad. The salad is quick to assemble but the chicken will have to be cooked in advance. I had chicken curry on Sunday and while I was cooking the curry on the hob, the chicken for the salad was cooking in the oven. This made it perfect for knocking up this quick salad for lunch on Monday. You could easily have this salad for dinner too.

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Recipe (serves 1):

For the chicken:

  • 1 chicken breast
  • Rosemary
  • Sage
  • Black Pepper
  • 1 tsp Olive Oil

Sprinkle the seasoning over the chicken, drizzle with oil and wrap the chicken in foil.

Bake the chicken in the foil for 25-35mins at 200C. (Make sure it is white throughout and piping hot in the centre.)

Leave to cool and then refrigerate

For the salad:

1 serving of baby kale

1/4 of an orange pepper (cubed)

80g Puy Lentils (I often use pre-cooked lentils for quickness but the dried lentils are cheaper and can easily be cooked up and used to make a salad for a couple of days, just store it in the fridge.)

Herb chicken breast (sliced)

Dressing:

Extra Virgin Oil

Balsamic Vinegar

Assemble the salad on a plate loosely layering the baby kale and lentils before topping with the chicken and pepper.

For the dressing, simply combine equal amounts of the oil and vinegar to make a simple vinaigrette. You can omit the dressing if you wish.

TIP: If cooking lentils from scratch, cook the lentils in vegetable stock rather than plain water to add extra flavour. Add a bay leaf too as it adds great flavour.

Hopefully the sun is out when you make it so you can enjoy it with the sun streaming down on you as you eat it like I did

image_zpski7kzxmkHave a great day,

Helen x


For more of my foodie-adventures, follow me on Twitter, Facebook, and Instagram.


Copyright©HLDCblog // Helen Redman 2015.

5 healthy breakfast food swaps

Header graphic by HCRart


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1.

Original:

Smoked salmon and standard cream cheese on a white bagel

Swap for:

Smoked salmon and Quark (a naturally fat free soft cheese) in a wholemeal tortilla wrap or, if you really want a bagel, have a nice wholemeal one.

Why?

Standard cream cheese has saturated fat and is often processed with long ‘sell buy’ dates. Quark offers a fat free alternative that is fresher, natural, and wholesome. White bagels are made from flour which has been stripped of its natural goodness through processing and they also often have higher sugar content than wholemeal alternatives. Wholemeal is much more natural as the wheat grains are left as is and not altered. It also means you get much more fibre key for keeping your digestive system nice and healthy.


 2.

Original:

Fried eggs, bacon rashers, sausages, mushrooms, tomatoes, and hash browns

Swap for:

A poached egg, grilled turkey bacon, meat-free sausages, grilled large mushroom and tomatoes. Skip the hash browns.

Why?

Grilling is a much more healthy-concious option compared to frying. It removes the need for oil to be added when cooking. Turkey bacon is leaner than bacon from pork. Meat-free sausages have higher protein content than a lot of standard sausages due to them having less fat. The meat in standard sausages is often the cheapest cuts padded out with pork or beef fat – doesn’t sound very appetising, does it? Hash browns are fine as a treat but if you are aiming to be healthy then leave them out as they are fried extensively and often bought readymade meaning with the addition of chemicals.


 3.

Original:

Porridge/Hot oatmeal made with cream and topped with golden syrup, and jam

Swap for:

Porridge/Hot oatmeal made with water or semi-skimmed milk or half n’ half and topped with maple syrup and homemade fruit compote such as this one

Why?

By swapping you lower the amount of saturated fat and sugar. Golden syrup is made from refined sugar and jam is full of naturally sweet fruit but with the added addition of lots of sugar (the ratio of fruit:sugar is often shockingly low especially on cheaper ones). Homemade fruit compote, on the other hand, has only naturally occurring sugars or a little natural added sweetener such as honey or maple syrup. Maple syrup is used instead of golden syrup as it is less processed and much lower in sugar (and free of refined sugar).


 4.

Original:

A bowl of cereal

Swap for:

A bowl of custom (aka make your own) muesli or granola

Why?

Some cereal is reasonably healthy but despite the big claims on boxes of them being ‘fortified’ with ‘added vitamins and calcium’ etc., they are frequently full of sugar, and also often have quite a lot of salt. Maize-based cereals can also be found to be made from GM (genetically modified) maize crops.

If you buy, organic, low sugar and salt cereal then that is probably ok as part of a healthy lifestyle but if you buy the super-processed, sweet, cereal, then by switching to homemade muesli you can be fully in the know entirely what you are eating. It’s super simple to make and you can either make up a serving each time or to save time make up a larger quantity and store it as you would bought cereal.

Here’s a basic muesli recipe:

Oats, wheat flakes

Seeds (e.g. sunflower, pumpkin, flaxseed, chia)

Nuts (e.g. Almond, hazelnut, pecans, walnuts, macadamia, brazil)

Dried fruit (e.g. raisins, sultanas, cranberries, banana, pineapple (watch out for sugar content though))

Serve dry or with dairy milk, coconut milk, or almond milk.

Optional:

Use fresh fruit (e.g. berries, sliced banana, mango, grapes) instead of dried fruit or have some of both


 5.

Original:

White toast and butter / chocolate spread / jam / marmalade

Swap for:

Wholewheat toast and spread with mashed ripe avocado seasoned with pepper and a little sea salt or home-made healthier chocolate spread

• Recipe: Homemade clean chocolate spread •

Basic method:

Blend some mashed ripe avocado and cocoa powder together and/or a little maple syrup or mashed ripe banana to sweeten. Approx. ratios 1/2 avocado: 1tsp cocoa powder: quarter mashed banana or 1 tsp to a tbsp maple syrup

This can be stored in the fridge until the next day in an airtight jar.

Enjoy!

Helen x

P.S For more foodie goodness, find me on Twitter, Facebook, and Instagram!


 Copyright©HLDCblog//Helen Redman 2015.

5 Herbs You Need in Your Kitchen

Header graphic by HCRart

In my kitchen I have a multiplicity of herbs, I love them. There hardly a dish I make without adding at least one herb. I also use a lot of spices but I’ll save that for another post later this week. My love of herbs and spices means I don’t only have one herb and spice rack but in fact have a carousel, a rack, another rack, and some cupboard shelf space for the overflow. I think I’ve made my point about how important they are to me in cooking now, haven’t I! The below list of herbs are the ones I probably use most often as they’re the ones I have to replenish stock of the most. Pretty much all of them are versatile in their uses and that is why I have included them in this list. I might publish a longer list of herbs and their uses if anyone would find that useful. (Just comment in the comments below, or pop me a Tweet if you’d like that!) Here’s the list:

Herbs

1. Oregano – I think I read somewhere at some point that this was really good for you and perhaps that’s why the contents of my container of oregano seems to disappear at an astonishing rate… It is a great herb to use and goes great with tomatoes, ground beef, and pork. I always use it in spaghetti bologna and any other Italian-style tomato-based sauce. This is a herb I always use dried.

2. Basil – A key constituent of Italian cooking, basil is a wonderfully versatile herb that works well with a variety of foods. This ranges from the obvious one, tomatoes, to the perhaps not-so-obvious strawberries. It can be used to successfully jazz up a simple sandwich or wrap because of its distinctive flavour. Or it can be used with equal amounts of mozzarella and tomato for the classic Italian starter or salad of ‘Insalata Caprese’ dressed simply with extra virgin olive oil and seasoned with black pepper. This must be one of the greatest salads ever devised due to it being exceptionally simple but exquisite in its combination of flavours – sweet, creamy, fragrant, acidic, and salty – and contrasting textures. If you want to be more experimental try using basil in a strawberry and basil sorbet or a basil, strawberry, spinach, and feta salad dressed with a balsamic and olive oil vinaigrette.

3. Rosemary – A wonderfully fragrant herb, great for adding to the skin of a roast – especially chicken. It can also be used in homemade focaccia, as an infuser in extra virgin olive oil to dip freshly baked bread in, or as a way of adding flavour to potato wedges. Try some rosemary seasoned wedges and roast Mediterranean veg. with a steak for a tasty meal for the senses! One quick mid-week meat I like to cook is turkey steak and I often season it with rosemary, pepper, and sage. This is sprinkled on just before cooking, no marinading necessary, making it a super speedy way of adding some flavour to the turkey.

4. Dill – The perfect match for salmon. Use either fresh or dried but using fresh dill will give the best results and it also makes a nice garnish for the finished dish. It also makes a great sauce to accompany salmon or to use as a dip for raw pepper, carrot, and celery batons. The sauce / dip is super easy to make, simply blend about 1 tbsp chopped dill, a few tablespoons of natural yoghurt, some lemon juice, and season with freshly ground black pepper and a dash of sea salt.

5. Parsley – This is so much more than just a garnish. It is best used from fresh. Parsley adds distinctive complimentary flavour to a white fish sauce and combined with breadcrumbs makes a great herby topping for baked cod. Finely chopped parsley is also lovely added to a variety of pasta dishes just before serving.

So, that’s my top 5 herbs!

What herbs do you like? Comment below or, alternatively, pop me a Tweet, write on my wall on Facebook, or send me a message. You can also follow me on Instagram where I frequently post snaps of my food!


Copyright©HLDCblog//Helen Redman 2015.

 

Wondering what to have for dinner? Read this


Everyone has days when they don’t have a clue what to buy for dinner, let alone what to cook for dinner. I’ve even gone to a shop with the intention of buying something for dinner but ended up with a conglomeration of random foods, none of which had the potential to be put together to form a decent meal! That’s why it is never a good idea to go shopping after a day of revision and exams… Ah, university life! Way before I started this blog, I used Instagram as a platform for sharing many of my daily meals and culinary creations in the hope of inspiring others to eat healthily, and I still do. Now I have this blog, though, I thought it would be good to do a post, or perhaps a series of posts, of some pictorial inspiration for meals. As I’m a very visual person, I feel pictorial inspiration is the most effective and I hope it encourages each person who reads this to try something different for their evening meal.

I always try to come up with different meal ideas and I try rarely repeat a meal on Instagram. I love the variety that comes with creating new dishes and serving ideas. Now that I’m in my early 20s I find I’m happy to eat the majority of foods and certainly wouldn’t say I’m too fussy about food, providing it’s reasonably healthy and not full of chemicals! I used to really dislike olives, for example, but now will happily eat them. The reason for my initial dislike was that many years ago when I was at a childhood friend’s party, I mistook a bowl of olives for a bowl of grapes. Olives could not be more different in taste to grapes and so the hatred of olives was born! That is, until I tried them again a few years ago, the first time since the childhood incident, and discovered they are actually quite nice so long as you aren’t hoping to bite into a nice plump, sweet, juicy grape.

Digressions on olives aside, the following meal ideas consist of various sources of protein and a range of sides. Hopefully they will give you some idea as to what you would like to have for dinner:

1. Salmon with pea and lemon risotto 

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Basic method:

Salmon

Simply bake salmon, seasoned how you like it, wrapped in foil for 18-20 minutes at 180C in a fan oven.

Side 1

Bake tomatoes and yellow peppers too, with a little olive oil, in either the same or a separate foil parcel. Use a separate parcel if you’d like the side to have more bite and bake in the oven 10mins before the salmon is ready.

Side 2 (makes two sensibly-sized portions)

For the risotto, make up a quantity of stock from one low-salt organic vegetable stock cube (follow instructions on packet or use about 500ml of homemade stock). Then fry arborio rice in unsalted butter for a few minutes before adding the stock one cup at a time. Each time you add the stock stir well until it is all absorbed in the rice. Once nearing the end of the stock add a handful of frozen peas and the juice from a wedge of lemon (or more depending on your preferences). Stir in the remaining stock and add a little more lemon to taste. Finish by seasoning with freshly ground black pepper.


2. Ballotine of chicken breast 

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 Basic method:

Chicken

There are many ways to fill a ballotine of chicken breast. Some suggestions are as follows:

  • caramelised onions and goat’s cheese
  • asparagus and parma ham
  • sun blush tomatoes, basil, and reduced fat mozzarella

Here is one of my recipes for ballotine of chicken breast with the full method of cooking: click here

Rice

Boiled white rice or, the healthier option, brown rice.

Baked peppers and tomatoes 

Same as Dish 1. You can also add some balsamic vinegar before baking.  Can you tell I like having that side? It is just so wonderfully simple yet scrummy and quick.


3. One pot clean-eat creamy veggie bulgar wheat

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This dish is great on its own as a vegetarian dish or can be used as a ‘bed’ on which to serve a turkey breast steak or chicken breast. It would also be a nice accompaniment for a fillet of pork.

The full method and recipe for this can be found in one of my earlier blog posts: click here

NOTE: This dish can easily be made gluten free by using quinoa instead of bulgar wheat.


 

4. Duck with deliciousness!

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Basic method:

Score the skin of the duck in a criss-cross pattern. Pan-fry the duck and keep draining the fat off (for timing see the packaging of the duck you buy, it varies with size – approx. 6-8mins). Transfer the duck to an ovenproof dish skin-side down and cook for to your preference of rare or medium or well-done. (Again consult the packaging of the duck for timings.)

Sides:

Steamed fine green beans, boiled blend of puy lentils and quinoa, and salad leaves (including rocket and red chard). The salad and blend of grains was dressed with a simple honey and mustard dressing.


  5. Tuna salad

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This is ideal if you have under 5 minutes to prepare something to eat. It is very quick and really nutritious making it a perfect pit stop dinner in a hurry. It also contains 2 of your 5 a day.

Basic method:

The salad consists of a combination of a tin of tuna chunks, 1 portion of cooked pre-cooked quinoa (use a microwaveable packet or cook in advance), 1 portion of sweetcorn, 1 portion of peas, a tbsp dried cranberries, and homemade lemon juice, black pepper and natural yoghurt dressing. If you’d like less sweetcorn and peas half each quantity. Note: This will mean you only have 1 of your 5 a day rather than 2.


 6. Three Bean Chilli

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This is a really good nutritious meal packed with plant-based protein. It contains 4 of your 5 a day too. It can be as hot as you like or can easily be made milder by adding just a dash of chilli or excluding it completely and using smoked paprika instead of chilli for a rich smoky tomato and pepper flavour.

Note: If you like a lot of heat, why not add some tobacco sauce.

It is really easy to double or triple the ingredients in this and re-heat it the next day or you could serve it cold as a filling in a tortilla with some raw baby spinach leaves for lunch.

I have blogged the recipe for this dish in the past which you can see by clicking here.


 

7. Salad Nicoise style dish

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Basic method:

The photo of this meal is pretty self-explanatory. I used flaked cooked salmon for this and served it with:

  • 1 sliced boiled egg
  • a handful of spinach
  • approx. a 1/3 cup sweetcorn (either use frozen cooked then cooled or tinned that has no, or minimal, salt/or sugar added)
  • 1/4 sweet red pepper sliced
  • 2 medium-sized cold sliced new potatoes

Seasoning:

Black pepper and lemon juice over the salmon and pepper on the potatoes.


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Additionally, you can find me Tweeting over on Twitter (here) where I post a daily healthy living tip, Facebooking (here), or Instagramming mouthwatering foodie photos here!

Have a great day,

Helen x


 

Copyright©HLDCblog // Helen Redman 2015.

My perfect light and fluffy pancake recipe

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Ok, so I have made quite a lot of American-style pancakes in the past but each time I made them I used a recipe from cookery websites or bloggers. Since I have had my own blog I have been thinking I need to create my own healthy recipe for pancakes which I could share with you. This recipe was intended, originally, to merely be an experimental first attempt which would, hopefully, improve with trial and error. BUT, it actually proved to be a success the first time around with no altering needed! I think I’m going to have to give my genes some credit as my Scottish grandmother was apparently fantastic at making Scotch pancakes (a Scottish equivalent of American pancakes but smaller in size.) Hence, I’m thinking that I may have inherited some of her natural baking ability as she never used recipe books but cooked from scratch to great effect nonetheless.

I just love pancakes so I’m going to very much enjoy using this recipe a lot myself! Also, as a student, there was a cafe I used to frequent mainly for the fact they cooked the best pancakes in town. (Those who have studied at The University of St Andrews like me will know the one to which I’m referring!) Now that I have mastered how to make my own pancakes I don’t have to leave the comfort of my home to enjoy a lovely plate of pancakes!!

One last thing, before I get to the recipe, I know that this blog is focussed on healthy eating and inspiring healthy living and pancakes are not traditionally seen as very healthy at all, everyone needs a treat every so often. These pancakes are also a reasonably healthy recipe without things such as melted butter, oil, lots of refined white sugar etc. They are sweetened minimally with maple syrup, a healthy natural low-sugar content sweetener.

Right, without anymore delay – here is the recipe!

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Perfect pancakes

Ingredients:

  • 1 cup self-raising flour
  • 1 cup buttermilk
  • 1/2 tsp baking powder
  • 1 tbsp maple syrup (add more if you’d like them sweeter)
  • 1 egg

Method:

1. Mix all dry ingredients in a bowl

2. Beat the egg and combine with the liquid ingredients

3. Add the liquid ingredients to the dry ingredients and combine. Do not over mix, you do not want an entirely smooth batter, but a thick, slightly lumpy one.

4. Heat a pan and add a small amount of healthy cooking oil (such as coconut) or low-fat unsalted butter.

5. Add some batter (about a quarter cup per pancake) and cook the pancakes, turning each once when bubbles form on the top.

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TIP: The first pancake is often a write off, but don’t be disheartened by this. It is just because the oil is awkward the first time around heat-wise, if that makes any sense at all?! You should see what I mean, though.

NOTE: The cooked pancakes should be evenly browned on both sides and cooked through.

7. Serve and enjoy!

Serving idea (more serving suggestions below):

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More serving ideas:

  • Sliced bananas and Greek yoghurt
  • Strawberries, Sliced Kiwis and maple syrup
  • Fruits of the forest
  • Homemade blueberry sauce
  • Frozen yoghurt and flaked almonds
  • Melted high cocoa content dark chocolate and strawberries

Hope you enjoy the pancakes as much as I do!

Helen x

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Copyright©HLDCblog2015

 

6 Scrumptious Smoothies

HeaderBack in January I had a series of posts each containing a recipe of mine for a healthy smoothie. I decided it would be nice to put links to them all in one place, so will do so in this post.

Here is the collated collection of smoothies in the order in which they were published:

1. Clean Green Energy Machine

This is a rich, creamy and very filling drink full of energy and nutrients.

• Key ingredients: Banana and Avocado •

2. Tropical Dream

Missing the summer sun at all? I may have a quick fix DIY solution… Bring the sun to you, in the form of a sunny smoothie!

• Key key ingredients: Mango and banana •

3. Breakfast Smoothie with a Kick

Start the day with a sweet smoothie with some heat

• Key ingredients: Cherry and ginger •

4. Good Morning Smoothie

Tired? Half-asleep? Click above for the perfect cure.

It is a refreshing smoothie that is made using a combination of store cupboard tinned fruit and fresh fruit.

• Key ingredients: Kiwi and Grapefruit •

5. Detox Green Smoothie

This is my tried and tested ‘Detox Green Smoothie’ recipe packed full of antioxidants.

• Key ingredients: Kale, Celery, and Pear •

6. Pina Colada Style Smoothie

It is cool, creamy, and sweet yet has a hint of heat from the stem ginger adding a subtle kick.

• Key Ingredients: Pineapple and Coconut Milk •


There you go, a selection of smoothies I created for the start of this year. They are all great as a snack for on-the-go, or drinking as soon as you make. Feel free to customise them as you fancy, too. It’s great to experiment in the kitchen. After all, if no one did, everyone would be eating from a very limited range of meals!

If you liked this, remember you can subscribe to the blog to get new posts sent straight into your email inbox.

Additionally, you can follow me on Twitter where I post daily a healthy ‘Tip of the Day’, as well as other posts inspiring healthy living.

If mouth-watering images of food is right up your street, I can also frequently be found with a camera in hand photographing quite a lot of what I eat in a week to post on Instagram, so click here to see the photos!

Finally, I’m also on Facebook, so if you’d like to see meal ideas, links to my blog posts, and foodie pics in your Newsfeed, click that lovely LIKE button on my page!

Have an awesome, healthy day,

Helen x


Copyright©HLDCblog//Helen Redman 2015.

10 Healthy Wrap Fillings

HeaderHere is a handy list of suggestions for what to fill a tortilla wrap with. I love having a generously filled wrap for lunch as they are super convenient (protein, carbs, and veg in one), quick to make, and easy to grab and go.

Also to keep the wrap as healthy as possible, try to use wholemeal or 50/50 tortillas rather than white ones.

10 Healthy Wrap fillings

1. Hummus, rocket, red pepper, and feta cheese

2. Chickpea, cous cous, Harissa dressing, and salad leaves

3. Chicken /or lentil dahl, mint yoghurt dressing, baby spinach, and fresh coriander leaves

4. Red onion, goats cheese, and baby spinach

5. Turkey bacon, iceberg lettuce, and tomato

6. Chicken, sliced olives, cous cous, lettuce, and a mint yoghurt dressing

7. Smoked salmon, cucumber, low-fat cream cheese, and freshly ground black pepper

8. Feta cheese, fresh basil, tomatoes and black olives (add salad leaves too)

9. Red peppers, grated carrot, hummus, and watercress

10. Pre-cooked bean chilli, spinach and natural yoghurt. Fancy bean chilli but don’t have a recipe? No problem! I have one from one of my earlier blog posts here.

I hope there was something there that sounds great to you. Have a food-tastic day! 😉

Helen x


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Pina Colada Style Drink

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This is a superbly delicious drink which is made from only three ingredients and takes just a few minutes to prepare. It is cool, creamy, and sweet yet has a hint of heat from the stem ginger adding a subtle kick. As a non alcohol drinker, this is a great alternative.

I have seen a few pineapple and coconut ‘juice drinks’ sold in shops which consist of pineapple juice from concentrate, sugar, sweeteners, water, coconut ‘flavouring’, and sometimes even added colouring. Pineapple and coconut is, in my opinion, a match made in heaven so in creating this recipe, you can enjoy the taste of the two flavours combined, but in an entirely natural and wholesome way free from anything artificial.

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This is the sixth smoothie recipe in my January smoothie series aiming to help you kick off the new year in a healthy way. Links to the previous recipes can be found at the bottom of this page. Back to this post now.

Pina Colada Style Smoothie

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Here is the recipe:

  • 1 cup chopped pineapple (either sweet fresh pineapple or drained unsweetened tinned pineapple)
  • 1 cup chilled coconut milk (I tend to use a coconut milk that is made like other nut-milks, such as almond, i.e. it has water added and is not the sometimes high fat tinned versions)
  • Approx. 1 1/2cm slice fresh stem ginger

NOTE: The amount of ginger varies depending on the size of the root, and of your liking of ginger – add more or less as desired)

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Method:

Add everything to a blender and blitz until thoroughly blended and smooth.

Garnish with a sprinkling of desiccated coconut and/or a wedge of pineapple.

Sit back and enjoy!

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Tips:

  • For an extra cool drink add 1/2 cup ice cubes before blending
  • If you would like an alcoholic version then add some rum

Here are the links, as promised earlier, for my previous smoothie recipes:

  1. Creamy Green Energy Machine
  2. Tropical Dream
  3. Breakfast Smoothie with a Kick
  4. Good Morning Smoothie
  5. Detox Green Smoothie

Would you like more recipes like this? Then be sure to SUBSCRIBE to the blog (link over to the right) You can subscribe via email or via a WordPress account.

I can also regularly be found Tweeting here, posting foodie pics here, and Facebooking here, so feel free to follow me on any or all of those platforms 🙂

Have a nice day,

Helen x


 Copyright©HLDCblog2015.