Category Archives: healthy

Beef fillet steak with baked potato and green beans

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Sunday meal is always special.

I love steaks, it’s not something you eat every day so Sunday was a perfect occasion.

All you need is:

Beef fillet steak, pan fried on hot pan with salt and pepper for no longer than 1.5 minutes each side. Rest for 4 minutes

Potato, easiest way to get your baked potato is to microwave it for 20 minutes on highest setting.

Green beans, steam for 10 minutes

Enjoy!

Superfoods: Fruits

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Top 3 Fruits classed as Superfood: 

Apples: 

They are packed full of antioxidants, especially vitamin C for healthy skin and gums – one apple provides a quarter of your daily requirement of vitamin C.

Apples also contain a form of soluble fibre called pectin that can help to lower blood cholesterol levels and keep the digestive system healthy.

An apple is also a carbohydrate with a low glycaemic index (GI) type.

Low GI foods are digested slowly; once they are finally broken down in the intestine they are gradually absorbed into the bloodstreams as glucose, causing a gradual rise in blood sugar levels.

They may help with weight control, as well as improving diabetics’ long-term control of blood sugar levels.

Bananas:

It’s a myth that bananas are fattening. Bananas are slightly higher in energy than other fruits but the calories come mainly from carbohydrate; excellent for refuelling before, during or after exercise.

All types of fruit and vegetables contain plant chemicals or phytochemicals known as antioxidants. These antioxidants protect cells in the body against damage from free radicals that can cause heart disease and cancer.

Bananas are also jam-packed with potassium that helps lower blood pressure, and vitamin B6 for healthy skin and hair.

Oranges:

As well as vitamin C and other key nutrients such as beta-carotene and folic acid, oranges contain more than 170 different phytochemicals and 60 flavonoids, many of which have disease-fighting properties. Oranges and other citrus fruits can play an important role in cancer prevention and seem to give the most powerful protection against mouth, throat and stomach cancers – research suggests that regularly eating citrus fruits could reduce the risk by 40 to 50 per cent. 

The World Health Organisation says that citrus fruits can protect against heart disease and stroke: one study found that eating just one extra orange a day could cut the risk of stroke by 19 per cent. Don’t discard the peel – researchers say that substances found in the peel of oranges and other citrus fruits can lower levels of harmful LDL cholesterol

Healthy Flapjack!

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This healthy flapjack is great for your breakfast or as a snack during the day!

All you need is:

1 cup of porridge oats
1 cup of sunflower seeds
Half a cup of brazilian nuts
Half a cup of almonds
Half a cup of cashew nuts
Half a cup of raisins
2 table spoons of honey
4 table spoons of coconut oil

Method:
Preheat the oven to 180c and prepare 17cm baking tin
Mix all the ingredients together and leave it fpr 15 minutes
Place the mixture in the tin and spread evenly, place in the oven for approximately 30 minutes until nice and golden
Leave to cool and enjoy

Nutritional value is approximately 88 calories per slice, 11g carbs