Category: Recipes & Tips

It’s beginning to feel a lot like Christmas and here is the recipe for a healthy alternative to the traditional log. Ingredients:
For log:
200g plain oats
100g crushed walnuts
50g raisins
150 chopped dried apricots
50g chopped dates
2 tablespoons honey
1 tablespoon mixed spice (cinnamon nutmeg coriander)
2 tablespoons cacao powder
zest of 1 orange
150g almond butter
juice of 1 orange
100ml warm water

For coating:
100g 70% dark chocolate

Method:
Chop apricots and dates
Crush walnuts
Place all ingredients except for the orange juice and water in a mixing bowl
Mix well, rubbing ingredients with your hands until the mixture has a homogeneous texture
Add the water and orange juice
Mix and knead into a large ball
Divide into 2 equal portions
Shape into 2 logs
Refrigerate overnight
Melt the chocolate using a Bain Marie method
Coat the logs with the chocolate
Keep refrigerated and enjoy .

These savoury cheese biscuits are the perfect treat for when you are craving that something salty. I used rapeseed oil as a replacement for margarine or butter to reduce the amount of saturated fat in the final product, and added a little bit of turmeric for that gorgeous yellow hue.
Ingredients:
200g plain flour
100g cheese (I used Edam)
100g rapeseed oil
30ml water
1 teaspoon turmeric
a pinch, or two, of salt

Method:
Very simple!
 Put everything in a food processor and give them a good spin until you get a homogeneous mixture
 Divide into small 5mm high discs and place on a greaseproof paper in a tray
 Bake in a preheated oven at 190 degrees for 15 minutes or until golden brown
 Cool and place in a tight sealing container
 Enjoy

Every cook has one or two well guarded secrets and I will gladly share mine. Herbs and spices are an excellent zero calorie way to transform a bland dish into mouthwatering fine #cuisine. Dried herbs are very handy when displayed within reach in the kitchen. I also supplement my collection with a few fresh or frozen basics like parsley, celery and oregano because they taste even better than the dried variety. The trick is adding a little bit at a time and going by smell. If it smells amazing while #cooking, the #taste usually reflects it. Happy spicing!

Nothing is quite as heart warming as a nice bowl of hot soup. Ingredients for this creamy autumnal delight are: pumpkin, white onions, cannellini beans (one can, water included), a handful or two of oats, celery leaves, chives, turmeric and salt. I browned the onions a little bit before for that extra tastiness.

Twinkle twinkle… Healthy Star Recipe:
⭐ 200g cashew nuts
⭐ 200g pitted dates
⭐ 2 tablespoons cacao powder
Method:
⭐ Place cashews in a food processor and blend until smooth
⭐ Add dates and keep on blending until you obtain a sticky texture
⭐ Add cacao powder and pulse until it mixes well with the other ingredients
⭐ Press tablespoon sized portions into any shape you fancy.
⭐ Set for a few hours in the fridge
⭐ Enjoy

By Dr. Antonella Grima

By Dr. Antonella Grima

This tasty dish is rich in healthy omega 3 oils, antioxidants and fibre. It also provides a good and balanced amount of protein and carbohydrates.

Serves 4

You will need:

250g quinoa (rinsed and drained)

200g prawns

1/2 cup coarsely chopped walnuts

1 onion finely chopped

1 cup sweetcorn

1 cup white wine

2 tbsp rapeseed oil

2 tbsp soy sauce

1 tbsp curry powder

1 tbsp tarragon

Salt to taste

Preparation

by Dr Antonella Grima

Serves 4

By Dr. Antonella Grima

There are many creative ways to offer a healthy and appealing lunch. Think outside of the box by including vegetables, such chickpeas and tomatoes, a fruit and a source of grains, such as wholemeal crackers.

By Dr. Antonella Grima

This recipe is for when you have little time for preparation but would like to eat something wholesome, tasty and healthy. This mix makes around six portions.

You will need:

500g frozen soup mix vegetables

1/2 cup wholemeal barley

1/2cup dry lentils

1/2 cup stelline or small pasta

1 can beans of your choice, drained and rinsed (opt for beans preserved in salty water only and avoid those with added sugar or preservatives)

Chives and Parsley to taste

A pinch of salt (optional)

Preparation: 

Place all ingredients in a pressure cooker

Fill the cooker with hot water (reduced cooking time) to cover the ingredients

Place the cooker on a larger burner on your stove and set the heat to high.

Lower heat when cooker starts to whistle and simmer for another 10 minutes

You may wish to partially blend the soup using a hand blender, giving it a creamy texture.

Serve and enjoy!

Tip: 

Part of the soup may be cooled and refrigerated, to be consumed at another meal within 2 days.

By Dr. Antonella Grima

You can make your own healthy breakfast cereal mix using your favourite ingredients from each category below. You can also vary what goes into the cereal mix each time you prepare a new batch, making breakfast a tasty and enjoyable part of your day.

You will need:

500g of jumbo oats

1/2 cup of mixed nuts (coarsely crushed)

1/2 cup of dried fruits (avoid sweetened varieties and stick to products with little or no preservatives)

1/4 cup of mixed seeds

Optional: You may also wish to add 1-2 tablespoons of Cacao powder or coffee, or 1-2 tablespoons of dark chocolate chips.

Preparation: Place all the ingredients in an airtight container, mix well and store in a cool dry place.

One portion size is approximately 60g, depending on your recommended daily intake and nutritional goals.

Serve with one cup of skimmed milk or plain light yoghurt. If you require sweetening, you may wish to opt for one teaspoon of honey.

Enjoy!

By Dr Antonella Grima

Canned vegetables are a handy staple for those who are busy yet health conscious. Choose vegetables that are preserved in salty water only and stay away from those containing sugar or preservatives. Rinsing the vegetables in a strainer under running water removes up to 40% of the salt content. Stock up on a variety of vegetables, including plenty of legumes, such as beans, chickpeas and lentils as these are rich in fibre and protein.

Serving suggestions:

Canned vegetables can be used as a side to grilled chicken breasts, fish or an omelette.

They can be added to cold pasta or rice salads.

Legumes, especially lentils can be added to soups to thicken their consistency and texture.

Borlotti beans, chickpeas or cannelini may be blended with olive oil, herbs (such as parsley, chives, oregano) and garlic to make a tasty vegetarian dip

By Dr. Antonella Grima

This healthy lunchbox was prepared as follows:

Wholemeal bread with homemade crunchy peanut butter (recipe here)

Edam cheese chunks, black deboned olives, cooked chickpeas

Apple wedges

By Dr Antonella Grima

Make homemade crunchy peanut butter in seconds with this easy recipe

Ingredients: 250g peanuts, rapeseed oil, salt (optional)
Preparation method:
You may either buy roasted peanuts or roast raw peanuts in a large pan on a medium flame while stirring frequently, removing from the heat and allowing them to cool down once they have become golden brown.
Divide 250g roasted peanuts into 2 portions
Put one portion aside and blend the other portion in a food processor to a fine powdery consistency
Add a pinch of salt (optional)
Slowly pour rapeseed oil into the food processor while blending, until you have a creamy paste
Pour the remaining peanuts into the food processor and blend for another few seconds, grinding the peanuts to your desired consistency
Scoop the peanut butter into a clean glass jar with a lid and refrigerate

Nutritional information:
Peanuts are rich in fibre, healthy omega 3 oils and protein, while rapeseed oil is an excellent source of omega 3 oils. Peanut butter is a healthy and tasty substitute for cheese spreads or butter. However, it is quite high in calories so limit yourself to one or two tablespoons daily!

By Dr. Antonella Grima

A hectic lifestyle should not keep us from eating a healthy meal. Here is how you can cook a healthy and tasty meal in less than 15 minutes.

Ingredients: frozen salmon fillets, frozen vegetables, herbs, white wine, extravirgin olive oil, salt (optional)

Cooking method:
Place frozen salmon fillets in a non stick pan and place on high heat burner. Do not cover.
Add 1/4 cup of wine
Sprinkle herbs on the top side of the fillets
Cook for 7 minutes
Flip the fillets and cook them for another 7 minutes
Tip: allow the juices to evaporate in order to brown the salmon slightly and enhance its taste.

Place frozen vegetables in a microwave-safe bowl
Add 1/4 cup of water
Cover with a microwave-safe plate or steaming dome to form a seal
Place in microwave oven, set on high settings, and steam for 8 minutes
Drain excess water
Season with herbs, extravirgin olive oil, and salt (optional)

Plate and serve. Bon appetit!

By Dr. Antonella Grima

Add fresh mint and lemon wedges to a jug of cold water to make a refreshing and thirst quenching drink. You can also experiment with other fruit and herbs, such as apple wedges with cinnamon sticks. Another way to add taste to water is by adding a cup of cooled herbal tea, such as fennel or chamomile, to it.