Quick n Healthy Recipes
I am very passionate about eating healthy and tasty food.
At the request of some of you, I am posting some recipes here.
I will add more as times goes on 
Noodle Stir Fry
Ingredients
200g Frozen or fresh stir fry veg
1 onion
1 Capsicum (pepper)
250g chicken/prawns/tofu
250g rice noodles
Sauce
2 cloves of garlic
Chilli, fresh or packaged (no preservatives)
½ lime
Sweet chilli sauce
1-teaspoon sesame seed oil (optional)
Heat wow or big frying pan with 1-2 tablespoons of olive oil.
Cook chicken for 5 mins (if prawns or tofu cook after the veg)
Add onion and pepper for 2 mins
Add remainder of veg
In the meantime pour the noodles into boiling water (hint boil water in kettle then add to a big bowl) Allow 2-5 mins to soften (depending on thickness)
Mix sauce ingredients together
When veg appear almost cooked add noodles and sauce.
To speed up use frozen veg and thinner noodles
Should take 15-30 mins max from preparation to serving
I’m not sure of the GI index of the meal, the rice noodles may be medium to high but coupled with the veg n meat the GI load will be fairly good.
Can also change the noodles for a low GI rice such as brown long grain or basmati. Start to cook this before you start the stir-fry
Salmon, Sweet Potato & Capsicum Salad
Ingredients
1 small piece of salmon or any fish per person
½ Red or yellow Capsicum (pepper) per person
Handful of baby spinach leaves per person
Optional: avocado, red onion, courgette (zucchini)
Dressing
½ lemon squeezed
100ml of white wine vinegar
1 clove of garlic
Sprinkle of fresh or packaged (no preservatives) mint
1-2 tablespoons of honey
Preheat oven to 180C
Wrap fish in tin foil sprayed with olive oil, leaving enough of a gap to steam. Cook for 20 mins
Chop up ½ sweet potato per person and steam/boil for 15 mins
Chop capsicum and cook in the oven beside the fish for 10 mins
Mix spinach and other veg into a bowl.
When fish is done, cut into large bite size pieces, mix with veg, capsicum, sweet potato and dressing into a large bowl.
Serve alone or with rye/wholemeal pittas
Very low gi!!
Beetroot, Sweet Potato and Feta Salad
Ingredients
200g Beetroot
1 large sweet potato
50g feta cheese
100g baby spinach/ mixed lettuce/ rocket
1/2 small red onion
½ avocado
** Add any salad you wish
Chop the sweet potato into bite size pieces and steam for 15-20 mins or until done
Chop the beetroot into bite size pieces
Chop the feta into bite size pieces
Chop the avocado into bite size pieces
Slice the onion
Add the above into a large bowl, stir and add dressing.
Dressing examples:
Some mayonnaise with added pesto.. my fav with this
Some mayonnaise with added lemon or
Some balsamic vinegar with olive/flaxseed oil
Some lemon, white wine vinegar and garlic- v low fat!