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Delicious recipes to help your diet!

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Diet Recipe - Fresh cod and Parma ham rolls
4 fresh cod or other firm white fish fillets, about 180g each, cut into large cubes
8 small slices Parma ham or prosciutto
One tbsp olive oil
500g savoy cabbage or kale, shredded outer leaves
1 tsp cumin or fennel seed
1 tbsp chopped fresh thyme or parsley, plus extra to serve
1 tbsp wine vinegar

Season the cod with sat and pepper to taste (be careful with the salt as the Parma ham can be very salty. Divide into eight portions and wrap in the ham slices, placing the cubes along one shod end of the ham roll up lengthwise, Heat the olive oil in a fryng pan over a high heat, and cook the wrapped fish for about four m flutes on each side, unti the ham is brown and the fish is cooked. Meanwhile gently steam the cabbage for about five minutes do not overcook it, as it needs to keep its flavour, and do not boil. Mix the cabbage with the cumin seed, one tbsp of thyme, vinegar, and a drizzle of olive oil. Season with salt and freshly ground black pepper to taste. Make a bed of the cabbage on a serving dish, arrange the cod rolls on top and sprinkle over the extra thyme. Serve immediately.

Diet Recipe - Salmon and blue cheese quiche
Good-quality olive oil
One white onion, chopped
Parmesan cheese, freshly grated
2 tbsps chopped fresh basil
8 large eggs, beaten
250m1 crème fraiche or double cream
10 black olives, pitted
300g smoked salmon, diced
100g Roquefort cheese, diced

Lightly grease a 26cm round ovenproof ceramic dish, and preheat the oven to 150c (300F/Oas Mark 2). Drizzle a rifle olive ol into a frying pan over a high beat, Add the onion and sweat for 2-3 minutes, until softened but not coloured. Tip the onion into a large bow to cool before adding the Parmesan and basil. Stir through. In a separate bowl, beat together the eggs and crème fraiche. Pour into the onion mxture, add the olives, and mix well before adding the salmon. St r gently, being careful not to break up the samon. Pour the egg mixture into the buffered dish. SpnRe the Roquefort over the mixture — the cheese should float on top. Bake in the oven for 30 40 minutes, or until the top is golden brown. Remove from the oven, cool to room temperature and serve.

Diet Recipe - Grilled beef with spinach and horseradish sauce
200g French beans
500g rump steak
1 red onion, halved
Good quality olive oil
85g baby leaf spinach
50g watercress
200g dried tomatoes in oil, drained
For the Horseradish sauce
125ml Greek yoghurt
1 tbsp horseradish cream
2 tbsp lemon juice
2 tbsp double cream
2 garlic cloves, thinly sliced
2 or three drops of Tabasco

Steam the French beans for about four minutes until tender. Set aside. Preheat the grill. When if is hot, brush the beef and the onion with some olive oil, Grill the meat for two minutes on each side, and set aside to rest for five minutes. Meanwhile grill the onion for three minutes on each side. Arrange the spinach, watercress, tomatoes and beans on a serving platter. To make the horseradish sauce, beat together the yoghurt, horseradish cream, lemon juice, cream, garlic, Tabasco and salt and freshly ground black pepper to taste. Cut the beef into thin slices and display over the salad. Slice the onion thinly and sprinkle it over the dish. Add the horseradish sauce and serve. Altematively, serve on individual plates, with the salad topping the beef rather than the other way around, and a spoonful of the horseradish sauce drizzled over the top.

Diet Recipe - Millet Mash
1 cup millet
1 small cauliflower, thinly sliced
21/2 cups water
Pinch of sea salt
1/4 cup fresh parsley, chopped

Wash the millet and drain well. Add a pinch of salt to the water and bring to the boil.Thinly slice the cauliflowe then add to the water along with the millet. Bring to the boil and then reduce heat and simmer for 20 minutes. Remove from the heat and mash well with a potato masher. Fold parsley in just before serving.

Diet Recipe - Squash & Sweet Potato soup
6—8 cups water
1 vegetable bouillon cube
3 cups butternut squash, cubed
I fennel
2 cup sweet potatoes or yams, cubed
1 cup carrots, cubed
6—8 onions, sliced
1 handful tarragon and parsley
I clove garlic
Sprinkle of pumpkin and sesame seeds

Add the stock cube to the water and bring to the boil. Add the squash, fennel, sweet potatoes, carrots and onions to lightly boiling water for 5—8 minutes until tender but firm. Take away from heat and add the tarragon, parsley and garlic. Blend in the food processor. Soup may be thicker or thinner depending on the amount of water used. Garnish with chopped up radishes, pum kin seeds and sesame seeds.

Diet Recipe - Delicious Brown Rice
1 cup brown rice
1 vegetable stock cube
2 carrots
1 onion
1/2 cup fresh peas

Add one cup of brown rice to 2 cups of boiling water. Add the stock cube. Simmer for 20 minutes until the rice is tender and almost all of the water has been absorbed but not totally absorbed.Take off the heat and let sitfor 10 minutes,when it will be ready to serve. Toss in the peas at the last moment.

Diet Recipe - Chinese hot-and-sour soup
4 small dried shiitake mushrooms
12 small dried wood-ear mushrooms
1½ Tblsp Maizena
½ cup tinned bamboo shoots
2Tblsp red-wine vinegar
2Tblsp rice vinegar
1Tblsp light soy sauce
1½tsp brown sugar
1Tblsp salt
2 large free-range eggs
2tsp sesame oil
4 cups Chinese chicken stock
300g firm tofu, cubed
1½tsp freshly ground white pepper
2Tblsp spring onions, thinly sliced
2Tblsp fresh coriander leaves

Place mushrooms in a shallow bowl, cover with boiling water and leave for 30 minutes Drain, reserving 1/4 cup of the liquid. Cut off the shiitake stems and thinly slice the caps. Trim off hard bits on the wood-ear mushrooms. In a small bowl, mix the mushroom liquid with the Maizena and set aside. In a second small bowl, mix vinegars, soy, sugar and salt. In a third small bowl, beat the eggs with the sesame oil. Pour chicken stock into a saucepan, bring to the boil and add the vinegar mixture. Stir the Maizena mixture and add it to the stock. Reduce to a simmer and stir until it thickens slightly. Add tofu and simmer for another minute. Stirring slowly in one direction only, add the eggs in a steady stream. -. Stir in the white pepper. Ladle into bowls and top each serving with some spring onion, coriander and drops of sesame oil to taste.

Diet Recipe - Tofu and pepper stirfry
225g (8oz) [uncooked weight] basmati rice
1 vegetable stock cube
1 x 349g pack Blue Dragon tofu
olive oil spray
1 medium red onion, finely sliced
2 garlic cloves, crushed
1 red pepper, seeded and diced
1 yellow pepper, seeded and diced
1 small red chilli, sliced
1 tsp finely chopped fresh ginger
1 tbsp Kikkoman soy sauce
1 tbsp chopped fresh chives to garnish

Cook the basmati rice in boiling water with the vegetable stock cube added for extra flavour. 2 While the rice is cooking, drain the tofu and then pat dry with kitchen paper. Cut into 16 pieces. 3 Heat a non-stick wok or frying pan. Add a little olive oil spray to prevent the tofu from sticking. Add the tofu and cook lightly on both sides, then remove from the pan and keep warm. Add the onion and garlic and cook until soft. Add the red and yellow peppers along with the chilli, ginger and soy sauce. Cook quickly over a high heat until the peppers are just cooked. 5 Return the tofu to the pan and toss well. Drain the rice and arrange on serving plates. Spoon the tofu and pepper stir-fry on to the plates and garnish the dish with the chopped fresh chives.

Diet Recipe - Broccoli and Smoked Salmon Spaghetti
225g (8oz) small broccoli florets
225g (8oz) spaghetti
1 vegetable stock cube
8 spring onions, finely chopped
1 garlic clove, crushed
1 red pepper, seeded and finely diced
11 5g (4oz) smoked salmon, sliced into strips juice of 1 lemon
2 tbsps chopped fresh flat—leaf parsley
salt and freshly ground black pepper

Place a large pan of salted water on to boil. Blanch the broccoli for 2 minutes. Using a slotted spoon, remove from the pan. Cook the pasta in boiling water with the vegetable stock cube added for extra flavour. Meanwhile in a preheated non-stick frying pan, dry-fry the onions for 2—3 minutes until soft. Add the garlic and red pepper and cook for a further 5 minutes. Add the broccoli, salmon and lemon juice, and toss well. Season to taste. Drain the spaghetti, add to the pan and toss well. Pour into a serving dish and sprinkle with flat-leaf parsley.

Diet Recipe - Teriyaki Pork with Spinich
450g (1 Ib) lean pork fillet, sliced
2 onions, sliced
2 garlic cloves, crushed
2 tsps chopped fresh ginger
1 tbsp chopped fresh thyme
1 tbsp teriyaki sauce
300m1 (‘/2 pint) vegetable stock
2tbsps tomato purée
450g (1 Ib) spinach leaves, shredded
sea salt and freshly ground black pepper

Season the pork fillet with salt and black pepper. In a preheated non-stick wok or frying pan, dry-fry the pork for 8—10 minutes, turning continuously to brown all sides. Remove the pork from the pan and set aside. Add the onions and garlic to the pan and cook until soft. Return the pork to the pan and add the ginger, thyme and teriyaki sauce. Add the vegetable stock and tomato purée and bring the sauce to a gentle simmer. Just before serving, fold in the spinach and remove from the heat to allow the spinach to wilt. Serve with boiled new potatoes and other vegetables.

Diet Recipe - Garlic Roast Chicken
1 medium whole Chicken
6 heads of garlic
salt and pepper
4 sprigs thyme
2 lemons

Preheat the oven to I 90C I 375SF I gas mark 5. 2 Leave 4 heads of garlic whole and peel and slice the remaining cloves into slivers, 3 Season the chicken with salt and pepper to taste. 4 Gently pull the skin away from the breast and slide in 2 of the thyme sprigs. Use a knife to make 6 small slits in the chicken breast and carefully spear 6 garlic slivers into the slits. Tuck the lemons, the remaining thyme and a few garlic slivers into the cavity and place the chicken in a roasting tin. Scatter the remaining garlic heads around the chicken. Place chicken in the oven and roast for 20 minutes per 500g plus 10-20 minutes extra. The juices should run clear when the chicken thigh is pierced. if not, cook further. Serve the chicken surrounded by the roast garlic heads.