January always starts with a healthy eating challenge but this year is different. Consumer trend forecasters tell us that 2014 is the year everyone wants to eat healthier. That means more home cooked fresh foods using healthy cooking methods and correct portion sizes. So lets start as we mean to go on with this new year meal plan. Swap white, pasta, rice and breads for whole grains and brown when shopping next. And don’t forget to meal plan because it makes eating healthier so much easier.
Monday – Vegetarian Curry
This is my family’s back up meal as I use what vegetables and even cooked meat I have leftover. A good start to the year.
Tuesday – Citrus Chicken & Broccoli Stir Fry
Lean and low cholesterol chicken with plenty of vegetables too, keeping the healthy eating momentum. Stir frying is an excellent form of cooking, use spray oil or measure the oil using a teaspoon to avoid unnecessary calories.
Wednesday – Easy Lentil Soup
This hearty soup is often what you need in the middle of the week. Whilst I often make it for lunch, today I’m serving it for dinner along with contents of my freezer which will need sorting out after Christmas. Alternatively serve with an onion and cheese toasted sandwiches.
Thursday – Fisherman’s Pie
Fish should be served at least twice a week, once for lunch time and once at dinner time. My choice for this week is this pie with three different types of fish. Alternatively choose your favourite type and frozen works perfectly well. Boil double the amount of potatoes, mash all, use half for the pie and serve the rest with the stew tomorrow.
Friday – Beth’s Bistro Stew & Herby Dumplings
If you really don’t want to cook tonight, do what I intend doing, make the stew whilst you’re making the fish pie on Thursday. The children aren’t in school so there’s all day and I can’t tell you enough how delicious this stew with its dumplings are. Serve with steamed cabbage or frozen peas and mashed potatoes from the day before.
|Beef Products||Store Cupboard|
|1.2 kg Stewing Steak||300 g Basmati Rice Whole grain|
|300 g Lentils|
|Fats||175 g Self Raising flour|
|50 g Suet||45 g Plain flour|
|2 Beef stock cubes|
|Fish||2 Chicken stock cubes|
|200 g Prawns||1 Vegetable stock cube|
|200 g White Fish||1 can Chickpeas|
|1 Salmon Fillet||2 cans Chopped Tomatoes|
|6 Garlic cloves|
|1 Lime||3 tsp Coriander leaf (dried)|
|1 Lemon||2 tblsp Curry Paste|
|3 tblsp Olive oil|
|Nut||2 tblsp Parsley|
|50 g Walnuts (optional)||½ tsp Thyme (dried)|
|2 tsp Sesame Oil (Optional, Use olive oil instead)|
|Poultry||3 tblsp Vegetable oil|
|3 Chicken fillets||1 tsp Soy sauce|
|300 mls White Sauce (Homemade)|
|1 Butternut Squash|
|1 large pack Carrots|
|1 small Cauliflower|
|5 Kg Potato|
|1 Red pepper|
|1 Cabbage or frozen peas.|