Healthy Meal Recipes

Below you will find meal recipes that are wholesome and delicious. You can make almost any dish, even burgers, using natural, high-quality ingredients and it will be a healthy dish. Always insist on good ingredients!

--------------------------------------

HEALTHY MEAL RECIPE: PANCAKES

From the Kitchen of The Good Food Angel

---------------------------------------

Leftovers can be easily rolled into pancakes to make up a good next-day meal. This recipe is also good as a dipping batter.

INGREDIENTS

Flour (half wholemeal, half white)

Egg

Milk

Grated apple

Cinnamon

Sunflower oil (for frying)

Butter

Maple syrup

METHOD

Put the flour in a large mixing bowl and make a well in the centre. Break an egg into the well and mix into the flour with a wooden spoon. Add the milk, small amounts at a time, stirring it in and smoothing out any lumps. Continue until the mixture becomes thick in texture---when you take out the spoon, it should first cling to the spoon and then drop back into the bowl. Add either more flour or milk until you get the right balance. Whisk with a hand-whisk for a minute. Add the apples and cinnamon. Use lots of cinnamon, but don’t completely stir it in. It’s nicer when you get dark swirls of cinnamon through the batter. Then let the batter stand for as long as possible before cooking, up to 24 hours. Heat enough oil to lightly cover a heavy-based pan. When it begins to smoke, ladle in a measure of the batter and tilt the pan until it covers the base. (Take care not to spill any oil if you have used too much of it). When you see little bubbles appear on the surface, it’s time to turn the pancake---no need to flip, just use a spatula! When cooked remove from heat and butter lightly. Drizzle with maple syrup and roll.

VARIATION: For other healthy meal recipes, instead of apple, try banana or blueberries. Or, for more sophisticated tastebuds, try a delicious savoury pancake, filled with cream cheese, chives and smoked wild salmon.

TIP: To lighten your batter, add a little sparkling/still water, (or in snowy weather, a scoop of snow, to delight your children!). You will taste the difference, as the pancakes will not seem so stodgy.

-----------------------------------------

HEALTHY MEAL RECIPE: EMPANADAS

From the Kitchen of The Good Food Angel

-------------------------------------------

These delicious little South American pies are also good cold in lunchboxes.

INGREDIENTS

Olive oil

Chopped onion

Chopped garlic

Chopped red pepper

Chopped jalapeno chiles (optional---hot!)

Minced round steak (vegetarians can substitute TVP or cooked kidney beans)

Raisins

Boiled chopped potato

Cumin

Mild Paprika

Black pepper

Chopped parsley

Chopped hardboiled eggs

Rolled shortcrust pastry

METHOD

In a large pan, heat the oil and soften the onions, garlic and green pepper. Stir in the mince. Stir in the spices and raisins and continue stirring until all the mince is thoroughly cooked. Add a little water if it dries out before cooking. Remove from heat and stir in the remaining ingredients. Using a cookie cutter, cut pastry into small circles, about three inches wide. Spoon a dollop of filling in the centre of each one and roll over into a semi-circle shape. Dip your fingers in water and moisten the inside edge of the pastry. Press down around the edges, sealing them. Deep fry the empanadas at about 185 C until golden brown. Drain on kitchen paper.

VARIATION: Try different combinations of ingredients, for example chopped olives, or sweetcorn for variation of this healthy meal recipe.

------------------------------------------

HEALTHY MEAL RECIPE: DRUID’S DINNER

From the Kitchen of The Good Food Angel

--------------------------------------------

This healthy meal recipe borrows from Indian cooking by adding fruit to a savoury dish, giving a lift to the traditional Irish stew. You can make a big pot of this and it'll get you through the next few days if you are having a very busy week. Cut up any large chunks of meat before reheating and make sure to reheat it thoroughly each time, bringing it gently up to boiling point and then letting it simmer for about ten minutes, while stirring. When it has cooled tub it and keep refrigerated for the next day.

INGREDIENTS

Sunflower oil (for frying)

Lamb cut into chunks

Chopped onion

Chopped garlic

Chopped leek

Diced carrot

Diced parsnip (leave it out if the flavour is too strong for your children)

Pearl barley

Chopped potatoes

Chopped herbs---rosemary/ thyme/ parsley

Black pepper

Vegetarian stock powder Water

Chopped apple

Sultanas

Serve with a rustic bread roll or some brown bread scones

METHOD

In a large heavy-based saucepan over a medium hob, heat a little sunflower oil and add the meat, turning as it sizzles and browns. Add the onion, garlic and leeks and soften. Then add the carrot and parsnip, continuing to turn so nothing sticks to the bottom of the pan. When the vegetables are all nicely softened, stir in the barley and potatoes. Add the seasoning, herbs, stock and water. Bring to the boil and simmer gently over a low heat for about an hour. Add the apple and sultanas and simmer again for about ten minutes.

-------------------------------------------

HEALTHY MEAL RECIPE: SCRUMPTIOUS SWORDFISH BURGER

From the Kitchen of The Good Food Angel

--------------------------------------------

Burgers don’t always have to be made from meat. Swordfish has the texture of meat and works beautifully as a burger. Here is a lovely burger healthy meal recipe.

INGREDIENTS

Marinade:

chopped garlic

dash of lemon juice

olive oil

swordfish steak

mayonnaise

fried dulsk or carageen seaweed/chopped chives

wholewheat burger buns

METHOD

In a tub, mix the marinade ingredients and put the fish in, covering it. Leave to soak for at least an hour, or overnight if you have time. Otherwise, soak for 5-10 minutes and proceed to the next stage. Remove swordfish from marinade and place under the grill. Cook both sides until it begins to turns golden brown, basting it with a brush of the marinade if it starts to dry up. Toast burger buns and line with lettuce. Put the swordfish inside and top with mayonnaise and seaweed/chives.

VARIATION: Instead of swordfish, try steaks of fresh wild salmon or tuna. (These fish tend to be expensive---a good economical alternative is mackerel, though it needs to be really fresh.) Remember to take the bones out!

---------------------------------------------

HEALTHY MEAL RECIPE: CAULIFLOWER CHEESE TART

From the Kitchen of The Good Food Angel

------------------------------------------------

A delicious hot or cold healthy meal recipe, but does not freeze well.

INGREDIENTS

Rolled shortcrust pastry

Cauliflower florets

Black pepper

Ground cinnamon

Nutmeg

Beaten eggs mixed with a little water (enough to cover cauliflower in flan dish)

Grated cheddar cheese

Breadcrumbs

METHOD

Preheat oven to 200 C. Line a flan dish with pastry and bake for about 7 minutes until it begins to turn golden. Remove and turn the oven down to 180 C. Steam or boil cauliflower until cooked, using as little water as possible to retain the flavour. Drain well. In a bowl, mix the seasoning, spices, eggs, and half the cheese. Cut any large florets in halve or quarters lengthways. Place cauliflower over pastry and pour egg mixture on top. Sprinkle the rest of the cheese and the breadcrumbs on top again. Bake in the oven for about 25 minutes until golden brown. Test that it is cooked through with a skewer. Slice into triangles.

-----------------------------------------

HEALTHY MEAL RECIPE: LO MEIN LA MAMMA

From the Kitchen of The Good Food Angel

------------------------------------------

If you feel you can’t compete with the Chinese takeaway when it comes to pleasing your children, try this. You can make Lo Mein, a takeaway staple, even more delicious by home-cooking it with healthy, crunchy, fresh ingredients and no MSG! Children love this with Fortune Cookies.

INGREDIENTS

Sunflower oil

Sesame oil

Chopped garlic

Chopped ginger

Shredded white cabbage

Grated carrots

Sliced green beans

Baby corn cut in half

Soy sauce

Stock powder

Black pepper

Chopped scallions

Cooked noodles

Serve with fortune cookies

METHOD

In a wok, heat sunflower oil and a teaspoon of sesame oil. Briefly stir-fry the garlic, ginger and vegetables. Add soy sauce, stock, pepper, scallions, noodles and another small dash of sesame oil.

TIP: For protein, throw in some cashew nuts, or leftover strips of cooked fish or meat.

----------------------------------------

HEALTHY MEAL RECIPE: TUNA BURGER

From the Kitchen of The Good Food Angel

-----------------------------------------

Children love burgers, but remember they don’t always have to have meat in them. This delicious burger is a meal in itself.

INGREDIENTS

Cooked tuna (fresh or canned)

Cooked rice

Grated cheese

Grated carrot

Grated courgette

Finely chopped onion

Black pepper

Chopped herbs (parsley, tarragon, dill, for example)

Beaten egg (just a little to bind, but not essential)

Mayonnaise/Bar-b-q sauce/Pasta sauce/Ketchup

Bread crumbs

Olive oil

Whole wheat burger buns

Iceberg lettuce

METHOD

Combine all ingredients except the sauce, oil flour and buns. Mix well and form into burger shapes. Dip in the mayonnaise/sauce and then dip into breadcrumbs and coat well. Refrigerate for a couple of hours, or stick in the freezer for about 15 mins to allow the ingredients to coalesce. Fry in olive oil until brown and crispy. Serve with some more mayo/sauce and lettuce, in lightly-toasted burger buns.

----------------------------------------

HEALTHY MEAL RECIPE: PASTRY PARCELS

From the Kitchen of The Good Food Angel

----------------------------------------

INGREDIENTS

Olive oil

Chopped onions

Chopped garlic

Chopped yellow and red peppers

Chopped courgette

Chopped aubergine

Mixed chopped herbs

Black pepper

Lemon juice

Can chopped plum tomatoes/passata

Tomato puree

Cooked cannellini beans

Rolled shortcrust pastry

METHOD

Preheat oven to 200 C. In a heavy-based wide saucepan, soften the onions and garlic. Stir in peppers and courgette. When soft, add aubergine and toss until coated with oil. Add herbs, black pepper, lemon juice, tomatoes and tomato puree. Add beans and simmer until cooked, adding more water if necessary, but remember you want a nice thick sauce at the end which won’t drip through the pastry.

Cut pastry into circles. Place a dollop of vegetable mix in the middle and fold over into semi-circles. Seal the edges by dabbing a little water along the inside edges and pressing down. Bake for about 30 minutes until golden brown.

----------------------------------------

HEALTHY MEAL RECIPE: SLOPPY JOE ROLL

From the Kitchen of The Good Food Angel

-----------------------------------------

INGREDIENTS

Round steak minced (TVP/ puy lentils for vegetarians)

Jar chilli sauce/chilli powder

Tomato puree

Red wine vinegar

Ground cumin

Oregano

Olive oil

Chopped onion

Black pepper

Cooked rice

Chopped scallion

Sour cream

Warmed flour tortillas

METHOD

Mix chilli sauce/powder, tomato puree, red wine, vinegar, cumin, oregano and black pepper. In a large pan, heat olive oil and soften the onions. Stir in the mince and turn it over with a wooden spoon until it is nicely browned all over. Add the sauce mixture and enough water to cover the meat. Allow to simmer until all the meat is fully cooked, stirring occasionally. Reduce the sauce down so it won’t drip out of the roll. Stir in the rice and scallions. Spread sour cream over tortillas and layer on meat mixture and roll up.

----------------------------------------

HEALTHY MEAL RECIPE: TOFU TWIZZLERS

From the Kitchen of The Good Food Angel

-----------------------------------------

A fantastic healthy and delicious version of the infamous turkey twizzler! Children love the chewy texture of tofu when it is cooked right---soaked with lots of flavoursome spices and fried on the outside to crunchy crispiness.

INGREDIENTS

Cubed tofu

Soy sauce

Garlic

Chilli powder

Flour

Bar-B-Q sauce

Batter (flour/milk/egg, or just milk and flour will do)

Serve with salad and baked potato, with a ketchup or Bar-B-Q sauce dip.

METHOD

Cut the tofu into inch sized cubes. In a tub mix together the soy sauce, garlic, a little chilli powder to form a thin paste. Add the tofu and turn over with a spoon until all the pieces are covered. Cover and leave to soak for 5 minutes. Dip the tofu pieces in a bowl of flour making sure they are fully covered. Then dip into batter and fry in olive oil until the outsides turn crisp and golden. Drain on kitchen paper. Skewer on a lollipop stick.

VARIATION: For an even easier version, buy some basil tofu from a health food store. Cut into squares and fry in olive oil. Skewer between chunks of tomato or pineapple. Instead of tofu, this recipe is great also with chicken, or indeed, turkey!

---------------------------------------

HEALTHY MEAL RECIPE: NOUVELLE KEBAB

From the Kitchen of The Good Food Angel

----------------------------------------

Kebabs have really gotten a bad name because of the unhygienic production methods and low quality of the meat used in some kebab takeaways, which of course, are a million miles away from authentic Turkish cuisine. I want to reclaim the reputation of this wonderful middle-eastern dish, because, made with top quality ingredients, in your own kitchen, it can be one of the most healthy and nutritious meals you could give your child. It will still have all those mouth-watering sauces and spices that make kebabs so irresistible! Here is my version, which doesn’t use minced meat.

INGREDIENTS

pitta bread

Harissa sauce (warning: hot!)

garam masala spices

sliced cooked lamb (roast leftovers or lamb chop)

shredded lettuce

diced cucumber

diced tomato

tahini sauce

METHOD

Warm the pitta and cut in two and allow to cool. In a small bowl, mix some Harissa sauce and garam masala to make a paste. Dip the slices of cooked lamb into the paste and place inside the pitta. Toss the lettuce, cucumber and tomato in the tahini sauce and layer on top on the lamb.

VARIATION: For children who may not be used to hot spices, try making a sauce from ground cumin and coriander, with just a pinch of mild paprika, mixed with a little water or passata.

---------------------------------------

HEALTHY MEAL RECIPE: SUMMER GARDEN TART

From the Kitchen of the Good Food Angel

----------------------------------------

Visual appeal is as important when cooking for children as for adults. Prettily arranged vegetables can be enticing to children who normally shun them.

INGREDIENTS

Rolled shortcrust pastry

Thinly sliced tomato

Thinly sliced courgette

Olive oil

Chopped garlic

Black pepper

Grated gruyere cheese

METHOD

Preheat oven to 180 C. In a greased flan case, bake the pastry in the oven for about 7 minutes until it starts to turn golden. Remove from oven. In a large bowl, toss the tomato and courgette with the garlic, pepper and a little olive oil. Sprinkle the cheese and basil onto the pastry. Place the vegetables on top in a single layer of overlapping slices, arranged in circles. Brush with another coating of oil. Return to oven for a further 8-10 minutes until the vegetables are cooked. Allow to cool and divide into triangles.

VARIATION: Use any other colourful vegetable combination your child likes, such as baby corn and mange tout etc.

TIP: Make enough for tomorrow's lunch also, and if you feel like it a couple for the freezer.

--------------------------------------

HEALTHY MEAL RECIPE: CLASSIC HAMBURGER

From the Kitchen of The Good Food Angel

---------------------------------------

Take on the opposition and show your family that McMum’s burgers are the best in the world! Burgers are not inherently unhealthy. It depends on the quality of the ingredients. Home-made burgers can be more delicious than anything you can buy. And they can be 100% healthy because you control what goes into them. The key to a good burger, obviously, is the quality of the meat.

For information on how to buy good-quality minced meat, click here. INGREDIENTS

Sunflower oil

Chopped onion

Mincemeat

Chopped mixed herbs

Black pepper

Egg

Flour

Burger buns

Ketchup

Lettuce

Mustard

Pickled dill

Serve with spudulicious potatoes

METHOD

With a little oil, soften the onions in a pan. Remove and drain on kitchen paper. Put the raw mince into a mixing bowl. Add the onions, herbs, pepper, and an egg to bind. Mix well and mould into burger shapes. Coat with a little flour and grill or shallow fry. Make sure it is well cooked. Place in toasted burger buns with ketchup, mustard, lettuce and dill.

***TIP: If you like your meat rare, stick to steaks! When using mincemeat, you need to make sure it is thoroughly cooked, all the way through. Otherwise, surfaces of the mince, which were on the outside when you began cooking, can end up in the middle of the burger, where the germs don’t get killed until they are thoroughly cooked at a high temperature. Also remember, never reheat a burger and once cooked keep it well-chilled until it is to be eaten.

-----------------------------------------

HEALTHY MEAL RECIPE: VEGETARIAN OPTION--NUT BURGERS

From the Kitchen of The Good Food Angel

------------------------------------------

INGREDIENTS

Chopped onions

Chopped garlic

Finely chopped mushrooms

Finely chopped celery

Chopped parsley

Chopped chives Black pepper

Crushed toasted pumpkin seeds

Crushed toasted almond flakes

Crushed toasted cashew nuts

Toasted sesame seeds

Chopped walnuts

Chopped almonds

Dark soy sauce

Egg

Breadcrumbs

Olive oil for frying

Toasted wholewheat burger buns

Iceberg lettuce

Ketchup

METHOD

Heat the oil in a pan and soften the onions and garlic. Add mushrooms and celery and stir until cooked. Remove from heat and stir in herbs, black pepper, seeds and nuts. Add soy sauce, egg and breadcrumbs. Mix well and mould into burger shapes. Fry until golden and crispy. Place in toasted burger buns with lettuce and ketchup.

***TIP: If you’re out of breadcrumbs cook up some rice and use instead.

Serve with spudulicious potatoes. See this recipe in the Side Dishes Section of the Healthy Recipes Index.

-----------------------------------------

HEALTHY MEAL RECIPE: CORNFLAKE CHICKEN CRUNCHIES

From the Kitchen of The Good Food Angel

------------------------------------------

These babies are twizzlers to be proud of. Use this method for turkey twizzlers also.

INGREDIENTS

Marinade:

Olive oil

Red wine vinegar

Mustard

Honey

Black pepper

Other ingredients:

Chicken drumsticks/fillets

Crushed cornflakes

Crushed almond flakes

Preheat oven to 180 C. Mix the marinade ingredients. Dip the chicken in the marinade making sure to cover it all. If you have time, leave it for up to an hour to soak up the flavours or even overnight. Otherwise proceed to the next stage. In another bowl, mix cornflakes and almonds. Dip the marinaded chicken in the cornflake and almond mix and roll until fully coated. Grease a baking tray and space out the chicken pieces on it. Cook for about 35 minutes, or until fully cooked right through (when the juices run clear).

VARIATION: Make a marinade from soy sauce and chilli powder.

--------------------------------------

HEALTHY MEAL RECIPE: SUMMER SUNDAY ROAST

From the Kitchen of The Good Food Angel

----------------------------------------

Healthy meal recipes don't have to be spartan and uncomforting. Try this one for sheer deliciousness.

INGREDIENTS

Filleted side of wild salmon

Butter/olive oil

Garlic cloves

Black pepper

Lemon juice

New potatoes

Parsley

Green salad:

Mixed green leaves

Rocket

Watercress

Scallion

Sliced tomatoes

Chopped parsley

Vinaigrette

METHOD

Preheat oven to 200 C. Place salmon on strong tin foil in a baking tray. Place a little butter or olive oil on top and halved garlic cloves. Sprinkle with black pepper and lemon juice. Seal the foil and place in the oven and cook until the salmon is done right through. Remove garlic cloves before eating. Check with a knife to see if all the flesh is cooked, but don't overcook it or it will dry out. While the salmon is cooking, boil some new potatoes and serve with butter and parsley. Accompany with salad.

----------------------------

HEALTHY MEAL RECIPE: LEFTOVERS PASTA

From the Kitchen of The Good Food Angel

-----------------------------

INGREDIENTS

Pine nuts

Lots of ripe flavoursome tomatoes

Pasta

Fresh or frozen peas

Cooked wild salmon leftovers

Strips of smoked salmon

Black pepper

Herbs (oregano, basil, marjoram)

Fresh lemon juice

METHOD

Preheat oven to 200 C. Roast pine nuts on a baking tray for 3-5 minutes until golden and remove from heat. Cut tops off tomatoes. Place a little chopped garlic on top of each tomato. Cover with a little olive oil. Place in the oven until the tomatoes split open and disintegrate. Meantime cook the pasta and peas in a large saucepan. When al dente, drain. Add salmon, roasted tomatoes and pine nuts. Sprinkle with black pepper and herbs. Add olive oil to coat the pasta and a squeeze of lemon juice. Stir and serve with garlic bread.

***TIP: Cook extra pasta shells, cool and refrigerate for tomorrow's lunch.

-----------------------------------------

HEALTHY MEAL RECIPE: CHEESE AND TOMATO TART

From the Kitchen of The Good Food Angel

------------------------------------------

INGREDIENTS

Rolled puff pastry

Olive oil for frying

Chopped onions

Chopped garlic

Goats cheese

Beaten eggs

Cream

Chopped oregano

Chopped parsley

Black pepper

Sliced vine tomatoes/sundried tomatoes in olive oil

Grated parmesan

Preheat oven to 200 C. Grease a flan dish and line it with pastry. Cook in the oven for a few minutes to crisp it up, so it won’t turn soggy later. In a pan, soften the onions and garlic. Drain on kitchen paper. In a blender, mix the cheese, eggs, cream, herbs and pepper. Add onions and garlic and blend again briefly. Spread this mix over the pastry. Arrange tomato slices in circles on the top and sprinkle with parmesan. Bake for 15-20 minutes until top is nicely browned. Cool and cut into triangles.

--------------------------------------

HEALTHY MEAL RECIPE: RAINBOW RISOTTO

From the Kitchen of The Good Food Angel

----------------------------------------

I love this healthy meal recipe. Risotto is such a versatile dish—you can throw anything into it that your child likes. It tastes delicious hot or cold, served with a little salad and garlic bread. Smooth creamy arborio rice is ideal for children, but you can use other rices if you prefer, such as crunchy whole shortgrain. If your child likes coloured rice, throw in some tumeric. Cook up a large batch of risotto and freeze in portion-size sealed freezer bags. There is no great mystery to cooking risotto. The trick is to add the stock already heated and stir it in gradually. In other words you have to stand over it while it cooks, but arborio rice cooks very quickly.

INGREDIENTS

Stock powder

Olive oil for frying

Chopped onions

Chopped garlic

Chopped vegetables

Chopped meat or fish/optional

Chopped herbs

Arborio rice

Serve with green salad and garlic bread

In a saucepan, make up some vegetable stock and heat. Keep it on a low heat, ready to pour in to the risotto. In another, heavy-based saucepan, heat oil and soften onions and garlic over a low heat. Add vegetables/meat/fish and stir for a few minutes until vegetables soften. Add the herbs and rice and stir until covered in oil and juices. Add in a little warm stock and stir it in. When this has been absorbed by the rice, add some more and continue stirring. Keep repeating this until the rice is cooked.

VARIATIONS: Mushrooms and fresh parsley/Chicken and green beans/Ham or Fish and pineapple/Grated cheese and peas.

TIP: For the green salad, any selection of green leaves is good, but spicy rocket is really good! Remember, adding salad makes it an extra healthy meal recipe.



Return to Healthy Recipe Contents Page

Return to Homepage

Remember, healthy eating is enjoyable!

Blessings on your table!

The Good Food Angel.


Sitemap

New! Comments

Have your say about what you just read! Leave me a comment in the box below.