Keep Health Up

Archive for July, 2011

If you’re trying to lose weight at the moment, perhaps in advance of a summer holiday you’re currently dreading after seeing the size of your bikini from last year, or if you’re attempting to eat healthily for medical reasons, perhaps to lower your cholesterol or blood pressure, why not try one of the healthiest cuisines European cooking has to offer?

The cuisine in question is Greek, with Greek recipes becoming more and more popular with Brits keen to shrug off the fat-laden British staples of fish and chips and roast dinners in favour of a healthier approach to dinner time.

Some of the healthiest Greek recipes are actually vegetarian recipes but others use fish as their base, which is no surprise given the fresh fish and seafood that the Greeks take from the Mediterranean Sea. Fishing has been one of Greece’s most important industries for hundreds of years and the economies of a number of small towns depend upon it.

To keep things simple as you introduce yourself to the world of Greek food, simply sprinkle some olive oil, fresh herbs, lemon juice, and garlic on to the meat of the fish and grill it until tender. Cooking fish on the barbecue on long skewers is another favourite with the Greeks, with the hot coal giving the seafood a delicious flavour. Make sure you use a meaty fish if you do want to go with the barbecued kebab option, since flaky fish will disintegrate during the cooking process.

Monkfish is an excellent choice, as is swordfish. When it comes to serving time, keep it simple and go with a fresh green salad and a dip of freshly made tzatziki.

High in protein, low in fat, and one of the most versatile foods imaginable, chicken is the friend of the health conscious. Whether the bad press red meat has had recently has put you off your usual favourite of spaghetti bolognese, you’re worried about your cholesterol, or just trying to lose weight, you can’t go wrong with chicken.

If you’re looking for a simple roast to replace the less healthy roast beef and Yorkshire puds, make sure you buy the most expensive chicken you can afford. Battery farmed chickens don’t just have a miserable life, they just don’t have the same flavour as a free range bird. It is far better to buy a smaller organic chicken than a large battery one. Just eke it out with more vegetables. Don’t forget to discard the skin as this is where the fat is stored.

If you find chicken too bland for your taste buds (and you shouldn’t if you buy a good one) then why not use some skinned chicken breasts in a stir fry or use it in a curry? Just make sure that you don’t opt for a creamy curry or else all your good intentions will go out of the window. Go easy on the rice and naan bread too if you are watching your waistline.

If you are having a barbecue, forget about the sausages and burgers and concentrate on the chicken. There are lots of delicious marinades available in the shops or alternatively it is easy to make your own with the sorts of things that most of us have in our cupboards.

Chicken salad may sound a little dull but if you mix some cooked, chopped chicken with low fat or virtually fat free mayonnaise, some dried or fresh tarragon, salt and pepper, and chopped spring onions you will be surprised at how tasty it is. For more great recipe ideas, check out the Schwartz website.

When it comes to eating healthily, many calorie-counting health and exercise freaks tend to treat pasta like it’s the plague, with big portions of carbs perceived by many to be as dangerous as the devil.

While steaming hot plates of pasta recipes piled with creamy, cheesy sauces can admittedly represent a fast track route to cellulite-laden thighs and unwanted love handles, there are healthy options that will allow you to indulge in a pasta dish without the associated element of guilt, even if you’re on a strict diet.

Perhaps the most important rule to follow in this respect is to avoid shop-bought pasta sauces. It’s incredibly quick and easy to make your own pasta sauce at home, with fresh ingredients and without the additives and artificial flavourings that often come with jars from the supermarket.

A simple tomato sauce can make for one of the tastiest and healthiest meals when combined with around 100g of penne. Simply fry some chopped onion and garlic using a spray oil (you can buy spray oils that contain just three calories per spray in most major supermarkets or health stores), add a can of chopped tomatoes (or, better still, buy a load of over-ripe tomatoes from your local market and whizz them up in the food processor before adding to the pan), season with salt and pepper, and leave to simmer for 25 minutes.

Chuck a little chopped parsley into the sauce five minutes before serving and combine the sauce with your cooked penne. If you want to add a little something special to your dish, throw in four or five black olives. You can find more pasta and vegetarian recipes such as this one on the internet. Make sure you cook the pasta in the sauce for a minute or two over a low heat, in order to allow the pasta to absorb the flavours of your sauce.

Avoid the temptation of parmesan cheese when serving and indulge instead in a simple side salad of cucumber, lettuce, and tomato. There you have it; a simple healthy meal perfect for a weekday evening when you’re in a hurry.