Garlic Chicken & Mushroom Pasta

This is a real tasty dish which is surprisingly good on the calories at approx 540 calories per person.  This may be because it’s not swimming in cream like I often find so many pasta dishes!  This recipe serves two adults.

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Ingredients:-

150g Wholewheat Spaghetti
1 tsp Fresh lemon zest plus half a lemon juice.
1 tbsp of Olive Oil
200g Chestnut Mushrooms sliced
4 Spring Onions sliced
2 Cloves of Garlic sliced
30g Parmigiano Reggiano Cheese grated
6 Sprigs of fresh flat leaf parsley, finely chopped
150g cooked chicken breast
Optional (2 tbsp) of single cream

Begin to cook your spaghetti as per the instructions.  In a large wok or frying pan place the olive oil, mushrooms, onions, garlic and cook for about 5 minutes on a low-medium heat.  Add in the cooked chicken breast, lemon zest and juice, 2/3rds of the Parmigiano cheese, a ladle full of water from the spaghetti which is cooking, and stir round to heat through and combine.  If using the cream add this now too.  Taste to see if you want to add any salt and pepper.

You can either add the spaghetti to the pan once it has cooked, or place the spaghetti in the dish and add the chicken and mushroom mixture on top.  I like to do the latter, as then you get more equal amounts of the chicken and mushroom mix.  I then combine the spaghetti and chicken and mushroom mix whilst in the bowl.  Then sprinkle over the remaining 1/3rd Parmigiano cheese over both bowls along with the flat leaf parsley.

 

 

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What is the “Health is your Wealth” group?

For a long time, I have been concerned with the health of the nation, which may surprise some of you when you look at my catalogue of recipes.   I occasionally enjoy food and drink which leans towards the dark and naughty side, however, I consider such foods as “treats” and they are exactly that.  My daily diet consists of wholesome food, and only now and again will I indulge in things like cake and the more calorific meals.  It seems like we have a major problem in the UK with rising obesity levels and illnesses such as diabetes and heart conditions.  Something has to change as people are constantly eating treats and not fuelling their bodies correctly, this is then leading to many issues.  We need to distinguish between healthy food and bad food and learn more about what is going on nutrition wise.

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Photo by Pixabay on Pexels.com

I have therefore decided to share some of the knowledge that I have already accumulated in the grey matter, as well as help motivate people as much as possible to get a healthy lifestyle on track.  Although I am not a physician, I have mentored a few people now with some success, hence why I have been so tardy with writing recipes for the website!  It is my aim to get more people feeling better, losing excess weight and avoiding unnecessary illness.  It is only too apparent that our NHS is struggling, but we can all play our part to lower the burden somewhat. Plus, what is there not to like about feeling healthy?  Who doesn’t want to feel the best version of themselves that they can be?  Why live feeling like rubbish?  It is time we started treating our bodies like a Ferrari instead of a local council dumpster truck.

I hope you enjoy reading in this section, and will join in with the discussion and more importantly a new healthy regime.  Your health truly is your wealth and many need to all value it far greater than what they do at present.

 

Pasta, Tomato & Sardines

I used to make this for myself as one of my healthy eating low-calorie foods, but it has fast become a favourite with others in my family.  You could swap sardines for tuna or mackerel if you want, although the tinned sardines in tomato sauce just make this dish taste even better.  The quality of ingredients should be top-notch, as they do all the hard work.  I love Parmentier sardines in tomato, they are just delicious!

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Ingredients (Serves 2)

2  Tins of sardines in tomato sauce
150g of Bucatini or Spaghetti
2 Cloves of garlic sliced
10 Cherry tomatoes in quarters
1 Tbsp of extra virgin olive oil (plus extra for drizzling)
Pinch of chilli flakes
1 Red pepper sliced
Salt
Bag of rocket leaves
1 Lemon

Boil your bucatini/spaghetti as per the instructions in salted water.

In a large wok or non stick pan, place the olive oil, garlic, tomatoes, chilli flakes and red peppers.  Cook and stir for around five minutes.

Once the bucatini/spaghetti has cooked, remove two ladle full of the water and place into the pan/wok.  Drain the bucatini/spaghetti and add it to the wok.  Add in the sardines and break into chunks, gently mixing it around.  Squeeze in half the lemon, take a handful of rocket and add it to the frying pan, season with salt and mix around again.

Cook for a further couple of minutes, so that the rocket begins to wilt slightly.  Place the spaghetti in bowls.  You will notice some of the ingredients are at the base of the pan, so pour equally onto the spaghetti.

Take the rest of the rocket, squeeze some lemon over, grind a little salt and drizzle with a little olive oil.  Mix to combine and coat the rocket, then add to the spaghetti bowls.

Delicious!

 

 

 

Cashew Nut Roast

My food and health group friends tucked into this last week, which is a great alternative to meat.  Cashews are a great nut, and contrary to popular belief can actually help you lose weight!  Yes, you heard right.  If you want to look at the many reports, simply google ‘cashew nuts for weight loss’ and you will find that many studies have been done to support this theory.  There are many benefits of eating cashews for people, especially those with diabetes, eye, heart and blood related issues.

Although I am not a vegetarian, I enjoy this as a substitute.  I have reduced my meat intake  to three times a week, and have found that I have extra energy and lost a few pounds in the process, which is no bad thing. So give it a whirl.

 

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Ingredients

250 g of cashew nuts
The two end slices of a loaf of bread (that no-one likes eating) – Wholemeal gives a better consistency
1 medium onion chopped
100g mushrooms chopped not sliced
250 ml of hot vegetable stock
1 tablespoon marmite
1 heaped teaspoon of mixed herbs
A little Olive oil for frying

Preheat the oven to 180 degrees.

First fry the onion and mushrooms in a little olive oil.  Fry gently until the onion has softened.  Remove from the heat.  In a food processor blitz the cashew nuts until fine.  Put into a large mixing bowl.  Then blitz the bread in the food processor until it turns to breadcrumbs, then add to the cashew nuts in the mixing bowl.  Also add the onions and mushrooms.  In a measuring jug get the hot stock and add to it the marmite and mixed herbs.  This will allow the marmite to melt, you can help it along by stirring it with a spoon.  Once melted add the liquid to the mixing bowl. Mix all the ingredients together well.

Place the mixture into a lined loaf tin. Cover the top with tin foil and bake for 30 minutes.  Remove the tin foil and cook for a further 5-7 minutes until golden on top.  Leave to cool.  If you do not allow the mixture to cool, the dish will collapse.

This is so tasty if left to eat the following day. I like to slice and eat it cold or you can slice and fry it. This is great with a salad and most vegetarians and meat eaters will give it the thumbs up.

Low Calorie Section

I have added a new section that I am adding to my site called ‘Low Calorie,’ as I am being asked by people almost on a daily basis, to give them recipes and ideas to eat healthier.

I would like to stress at this point, that although the recipes are ‘low calorie’ I do this with health, rather than weight loss in mind.  Many will enjoy a loss of weight naturally when they eat well and ditch the junk.  Just testing some of my recipes over the last week, I have lost well over half a stone in weight, yet I do not feel deprived.  It is important to eat well and make sure that you get the right calories in your body for your height/sex/age/weight and activity level.  With that in mind, I have a few useful suggestions for you.

 

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First I purchased a pedometer quite cheaply from Argos for around £14.00.  It simply straps to your waist and you can forget about it and get on with your day.  I always aim for 10,000 steps per day but often it will end up being 12,000.

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Second, I placed the nutracheck app on my phone, which enables me to find out what my calories should be.  It also allows me to check food calorie/fat levels and I can add the food either from a bar code scan or manual input.  I also get control over how much weight I may wish to lose, whether I wish to stay at my weight or if I want to gain some weight.  It gives me lots of useful data and some of which has been surprising.  Simply swapping dairy yoghurt to a soya alternative reduced my calories by quite a substantial margin.  The biggest shock was that I really enjoyed the soya version, and do not find it in any way a sacrifice.  The next myth I wish to dispel is that fruit and veg are ‘free food’.  I need to be clear that they DO contain calories.  For instance 1 large banana is around 92 calories, whereas a nectarine is 36 calories.  Little swaps and changes can make a huge difference.  The app also gives you information on how many of your 5 a day you are eating, plus how much water you have drunk and still need to drink!

Third, I purchased a good set of digital scales as portion control is the biggest issue many people have.  Weigh out 30g the recommended amount of Special K cereal, and be truthful as to whether or not that is the amount you usually place into your bowl?

To be healthy and to lose weight is not rocket science.  What it does require is discipline and commitment.  Exercise (even brisk walking) and eating well, will not just help you shift a few pounds but will make you feel more alive and well.

Over time, I shall be giving you some recipes for low-calorie foods to help you.  These will be rough calorie guides and of course depends on your portion sizes.

Here is to health for 2016!