8 tips for eating well
Posted by admin | Filed under Hints & Tips
These practical tips can help you make healthier choices. The two keys to a healthy diet are eating the right amount of food for how active you are and eating a range of foods to make sure you’re getting a balanced diet.
A healthy balanced diet contains a variety of types of food, including lots of fruit, vegetables and starchy foods such as wholemeal bread and wholegrain cereals; some protein-rich foods such as meat, fish, eggs and lentils; and some milk and dairy foods.
1. Base your meals on starchy foods
Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties of starchy foods whenever you can.
Starchy foods should make up about a third of the food we eat. They are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins.
Most of us should eat more starchy foods – try to include at least one starchy food with each of your main meals. So you could start the day with a wholegrain breakfast cereal, have a sandwich for lunch, and potatoes, pasta or rice with your evening meal.
Some people think starchy foods are fattening, but gram for gram they contain less than half the calories of fat. You just need to watch the fats you add when cooking and serving these foods, because this is what increases the calorie content.
Why choose wholegrain foods?
Wholegrain foods contain more fibre and other nutrients than white or refined starchy foods.
We also digest wholegrain foods more slowly so they can help make us feel full for longer.
Wholegrain foods include:
- Wholemeal and wholegrain bread, pitta and chapatti
- Wholewheat pasta and brown rice
- Wholegrain breakfast cereals
2. Eat lots of fruit and veg
Most people know we should be eating more fruit and veg. But most of us still aren’t eating enough.
Try to eat at least 5 portions of a variety of fruit and veg every day. It might be easier than you think.
You could try adding up your portions during the day.
For example, you could have:
- a glass of juice and a sliced banana with your cereal at breakfast
- a side salad at lunch
- a pear as an afternoon snack
- a portion of peas or other vegetables with your evening meal
You can choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg.
3. Eat more fish
Most of us should be eating more fish – including a portion of oily fish each week. It’s an excellent source of protein and contains many vitamins and minerals.
Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned – but remember that canned and smoked fish can be high in salt.
What are oily fish?
Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy.
How much oily fish?
Although most of us should be eating more oily fish, women who might have a baby one day should have a maximum of 2 portions of oily fish a week (a portion is about 140g). And 4 is the recommended maximum number of portions for other adults.
Examples of oily fish
Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards, eel
Examples of white or non-oily fish
Haddock, plaice, coley, cod, tinned tuna, skate, hake
Shark, swordfish and marlin
Don’t have more than one portion a week of these types of fish. This is because of the high levels of mercury in these fish.
Anyone who regularly eats a lot of fish should try to choose as wide a variety as possible. Eating a wider variety of fish and shellfish will also help reduce the environmental impact.
For more information on fish and for advice – including recommended limits – for children, women who are pregnant, breastfeeding or trying for a baby, see the link below.
4. Cut down on saturated fat and sugar
Fats
To stay healthy we need some fat in our diets. What is important is the kind of fat we are eating. There are two main types of fat:
- saturated fat – having too much can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease
- unsaturated fat – having unsaturated fat instead of saturated fat lowers blood cholesterol
Try to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds.
Foods high in saturated fat
Try to eat these sorts of foods less often or in small amounts:
- meat pies, sausages, meat with visible white fat
- hard cheese
- butter and lard
- pastry
- cakes and biscuits
- cream, soured cream and crème fraîche
- coconut oil, coconut cream or palm oil
For a healthy choice, use just a small amount of vegetable oil or a reduced-fat spread instead of butter, lard or ghee. And when you are having meat, try to choose lean cuts and cut off any visible fat.
How do I know if a food is high in fat?
Look at the label to see how much fat a food contains. Generally the label will say how many grams (g) of fat there are in 100g of the food.
Some foods also give a figure for saturated fat, or ’saturates’.
Use the following as a guide to work out if a food is high or low in fat.
Total fat – what’s high and what’s low?
High is more than 20g fat per 100g
Low is 3g fat or less per 100g
If the amount of fat per 100g is in between these figures, then that is a medium level of fat.
Saturated fat – what’s high and what’s low?
High is more than 5g saturates per 100g
Low is 1.5g saturates or less per 100g
If the amount of saturates per 100g is in between these figures, then that is a medium level of saturated fat.
Remember that the amount you eat of a particular food affects how much fat you will get from it.
Try to choose more foods that are low in fat and cut down on foods that are high in fat.
Sugar
Most people in the UK are eating too much sugar. We should all be trying to eat fewer foods containing added sugar, such as sweets, cakes and biscuits, and drinking fewer sugary soft and fizzy drinks.
Having sugary foods and drinks too often can cause tooth decay, especially if you have them between meals. Many foods that contain added sugar can also be high in calories so cutting down could help you control your weight.
How do I know if a food is high in added sugar?
Take a look at the label. The ingredients list always starts with the biggest ingredient first.
But watch out for other words used to describe added sugars, such as sucrose, glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey. If you see one of these near the top of the list, you know the food is likely to be high in added sugars.
Another way to get an idea of how much sugar is in a food is to have a look for the ‘Carbohydrates (of which sugars)’ figure on the label. But this figure can’t tell you how much is from added sugars, which is the type we should try to cut down on.
High is more than 15g sugars per 100g
Low is 5g sugars or less per 100g
If the amount of sugars per 100g is in between these figures, then that is a medium level of sugars.
Remember that the amount you eat of a particular food affects how much sugars you will get from it.
Sometimes you will only see a figure for total ‘Carbohydrates’, not for ‘Carbohydrates (of which sugars)’, which means the figure also includes the carbohydrate from starchy foods.
5. Try to eat less salt – no more than 6g a day
Lots of people think they don’t eat much salt, especially if they don’t add it to their food. But don’t be so sure!
Every day in the UK, 85% men and 69% women eat too much salt. Adults – and children over 11 – should have no more than 6g salt a day. Younger children should have even less.
Three-quarters (75%) of the salt we eat is already in the food we buy, such as breakfast cereals, soups, sauces and ready meals. So you could easily be eating too much salt without realising it.
Eating too much salt can raise your blood pressure. And people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure.
How do I know if a food is high in salt?
Check the label to find out the figure for salt per 100g.
High is more than 1.5g salt per 100g (or 0.6g sodium)
Low is 0.3g salt or less per 100g (or 0.1g sodium)
If the amount of salt per 100g is in between these figures, then that is a medium level of salt.
Remember that the amount you eat of a particular food affects how much salt you will get from it.
6. Get active and try to be a healthy weight
It’s not a good idea to be either underweight or overweight. Being overweight can lead to health conditions such as heart disease, high blood pressure or diabetes. Being underweight could also affect your health.
Check if you are the right weight for your height using the link below.
If you’re worried about your weight, ask your GP or a dietitian for advice. But if you think you just need to lose a little weight, the main things to remember are:
- only eat as much food as you need
- make healthy choices – it’s a good idea to choose low-fat and low-sugar varieties, eat plenty of fruit and veg and wholegrains
- get more active
It’s also important to eat a variety of types of food so you get all the nutrients your body needs.
Physical activity is a good way of using up extra calories, and helps control our weight. But this doesn’t mean you need to join a gym.
Just try to get active every day and build up the amount you do. For example, you could try to fit in as much walking as you can into your daily routine. Try to walk at a good pace.
Whenever we eat more than our body needs, we put on weight. This is because we store any energy we don’t use up – usually as fat. Even small amounts of extra energy each day can lead to weight gain.
But crash diets aren’t good for your health and they don’t work in the longer term. The way to reach a healthy weight – and stay there – is to change your lifestyle gradually. Aim to lose about 0.5 to 1kg (about 1 to 2lbs) a week, until you reach a healthy weight for your height.
7. Drink plenty of water
We should be drinking about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day to stop us getting dehydrated.
When the weather is warm or when we get active, our bodies need more than this. But avoid drinking soft and fizzy drinks that are high in added sugar.
Alcohol
There is nothing wrong with the occasional drink. But drinking too much can cause problems. Alcohol is also high in calories, so cutting down could help you control your weight.
Women can drink up to 2 to 3 units of alcohol a day and men up to 3 to 4 units a day, without significant risk to their health.
A unit is half a pint of standard strength (3 to 5% ABV) beer, lager or cider, or a pub measure of spirit. A glass of wine is about 2 units and alcopops are about 1.5 units.
For good health, it’s a good idea to spread your drinking throughout the week and avoid binge drinking. Drinking heavily over a long period of time can damage the liver.
8. Don’t skip breakfast
Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health.
Some people skip breakfast because they think it will help them lose weight. But missing meals doesn’t help us lose weight and it isn’t good for us, because we can miss out on essential nutrients.
There is some evidence to suggest that eating breakfast can actually help people control their weight.
So why not go for a bowl of wholegrain cereal with some low-fat milk and sliced banana and a glass of fruit juice for a healthy start to the day?
Crepes with raspberries and blackberries
Posted by admin | Filed under Recipes
Ingredients
- L<C Olive Oil spray
- 50g plain white flour
- A pinch of salt
- 1 small egg
- 150ml milk
- Raspberries
- Blackberries
- Icing Sugar
Method
Sift the flour into a mixing bowl with the salt, add the egg and milk and whisk until you have a smooth batter.
Spray the frying pan with L<C Olive Oil spray and heat.
Pour some of the batter into the pan and swirl the mixture until it covers the pan.
Cook for a couple of minutes then flip the crepe and cook the other side for a couple of minutes until golden in colour.
Make the other pancakes the same way.
Sprinkle icing sugar over the crepe and add raspberries and blackberries.
Fold the crepe and enjoy.
Serves 2
Chocolate puddings
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- L<C olive Oil Spray
- 2 eggs
- 50g of caster sugar
- 80g of plain flour
- 30g cocoa powder
- 2 drops of vanilla essence
- 1 tablespoon of milk
- Icing sugar
- Strawberries
- Single Cream
Method
Lightly Spray 4 individual ramekin dishes with L<C Olive Oil Spray and line the base of each with a circle of a non stick baking parchment.
Pre-heat the oven to 180˚C
Place the eggs and caster sugar in a mixing bowl and use an electric beater to whisk the mixture until it is light and fluffy.
Sift the flour and cocoa powder into the mixture, mixing it in with a spoon along with the vanilla essence and milk.
Divide this mixture between four ramekins and bake for 15 minutes until the sponge is firm and springy.
Run a knife around the edge of each pudding and turn them out onto separate plates.
Sprinkle icing sugar over the top of them.
Serve with single cream and strawberries.
Serves 4
Sweet and Sour Pork noodles
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Ingredients
- L<C olive Oil Spray
- 230g medium noodles
- Chalice Toasted Sesame Oil
- 340g of Pork tenderloin (cut into small pieces)
- 2 crushed cloves of garlic
- 230 of tinned pineapple chunks
- 3 tablespoons of soy sauce
- 2 tablespons of tomato puree
- 1 tablespoon of corn flour
- 1 sliced, deseeded green pepper
- 1 sliced onion
- 1 tablespoon of vinegar
Method
Cook noodles in a large saucepan of boiling water for two minutes. Drain and mix with Chalice Toasted Sesame Oil and leave in the pan.
Spray a large frying pan with L<C Olive Oil spray and add the pork and garlic and stir fry 5-7 minutes, until pork is brown.
Drain the pineapple, keeping the juice and put the pineapple pieces in the pan.
Mix the pineapple juice, soy sauce, tomato puree, cornflower and the vinegar to make a sweet and sour sauce and cook.
Leave the sauce to one side.
Stir Fry the peppers, onions and carrots in a pan for 5 minutes.
Stir in the sweet and sour sauce and cook until the sauce thickens.
Add the noodles to the pan and heat through for 2-3 minutes.
Serves 4
Turkey lasagne
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Ingredients
- L<C Olive Oil spray
- 340g of turkey mince
- 500g of leeks
- 1 clove of crushed garlic
- 400g of tinned chopped tomatoes
- 2 tablespoons of tomato puree
- 150ml of boiling water
- 8 lasagne sheets
- 300ml skimmed milk
- 30g of corn flour
- 200g soft cheese
- 30g grated Parmesan cheese
Method
Heat L<C Olive Oil Spray in a frying pan and add the turkey mince, leeks and garlic.
Add the chopped tomatoes, tomato puree, (any seasoning you wish i.e. salt, pepper) and the boiling water and leave to simmer for around 15 minutes.
Pre-heat the oven to 190˚C (could vary depending on oven)
Ladle half the turkey mixture into a deep ovenproof rectangular dish and put four of the lasagne sheets on top.
Spoon on the remaining turkey mixture and put the remaining four lasagne sheets on top.
Mix the corn flour with a little bit of cold water until it is in a thin paste.
Heat the milk until it is at boiling point then, add it to the corn flour paste and cook in a separate pan, whisking it until it thickens. Stir in the soft cheese and pour this over the top of the lasagne sheets.
Shake over the Parmesan cheese and bake in the oven for around 25 minutes (time varies slightly depending on your oven).
Serves 4
Chicken and Mushroom Risotto
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Ingredients
- L<C Sunflower oil spray
- 130g of sliced, skinless chicken
- 1 sliced onion
- 150g of sliced mushroom
- 150g of risotto rice
- 600ml vegetable stock
Method
Heat L<C olive Oil spray in a large frying pan and stir fry the chicken for 2-3 minutes.
Add the onion and mushrooms to the pan and cook for further 2-3 minutes
Add the rice and stir in some of the vegetable stock. Keep stirring and adding stock until there is no stock remaining. This should take around 20 minutes.
Serve piping hot.
Serves 2
Spring Rolls
Posted by admin | Filed under Recipes
Ingredients
- L<C Olive oil Spray
- L<C Sunflower Oil Spray
- 100g sliced carrot
- 100g shredded white cabbage
- 1 small thinly sliced pepper
- 120g of cooked sliced pork
- 100g fresh bean sprouts
- 2 tablespoons of soy sauce
- Filo Pastry sheets
Method
Pre-heat the oven to 190˚C (could vary depending on oven)
Spray a large frying pan with L<C olive Oil Spray.
Add the carrots, peppers, cabbage, bean sprouts, pork and soy sauce and stir fry for 2 minutes.
Spray the Filo pastry sheet on both sides with L<C Sunflower oil and spoon some of the filling on to one end of the pastry.
Roll the pastry with the filling inside until you are left with a long sausage shaped parcel and cut to size as required.
Repeat this until you have desired amount of spring rolls.
Put the spring rolls onto a non stick baking tray and cook them in the oven for 10-15 minutes until they are golden.
Serves 4
Fluffy blueberry pancakes
Posted by admin | Filed under Recipes
Ingredients
- 125 g plain flour
- 40 g sugar
- 7 g baking powder
- 2 g baking soda
- 235 ml Low fat Vanilla Yoghurt
- 60 ml vegetable oil
- 3 egg whites
- L<C Cooking Spray
- 150g blueberries
Method
In a mixing bowl combine flour, sugar, baking powder and soda. In Another bowl mix yoghurt with oil and add to dry ingredients.
In a mixing bowl, beat egg whites until soft peaks form; fold into batter. Add blueberries and mix lightly.
Spray pan with L<C cooking spray and heat it up. Pour batter so it covers pan and cook until bubbles form on the top of pancakes. Turn the pancake over and cook until lightly browned.
Serves 6
Ginger Cookies
Posted by admin | Filed under Recipes
Ingredients
- 280 g plain flour
- 4 g ground ginger
- 5 g baking soda
- 2 g ground cinnamon
- 1 g ground cloves
- 2 g salt
- 165 g margarine
- 200 g white sugar
- 1 egg
- 15 ml orange juice
- 60 ml molasses
- 25 g white sugar
Directions
Preheat oven to 175˚ C. Sift together the flour, ginger, baking soda, cinnamon, cloves, and salt. Set aside.
In a large bowl, mix margarine with 1 cup sugar until light and fluffy. Beat in the egg, then stir in the orange juice and molasses.
Combine both mixtures and stir well.
Leave dough in the fridge to set for 1 hour.
Shape dough into walnut sized balls, and roll them in the remaining 2 tablespoons of sugar.
Place the cookies 2 inches apart on baking tray, sprayed with L<C Spray, and flatten.
Bake for 8 to 10 minutes in the preheated oven. Allow cookies to cool before serving.
TIP: Spraying measuring cup with L<C before measuring up molasses, will help to remove them.
Serves: 24
Greek Baklava
Posted by admin | Filed under Recipes
Ingredients
- 450g Philo dough
- 450g chopped nuts (walnuts, almonds, unsalted pistachios)
- 225g butter
- 2g ground cinnamon
- 235ml water
- 200g white sugar
- 5ml vanilla extract
- 120ml honey
- L<C Sunflower Oil Spray
Method
Preheat oven to 160˚ C. Spray 8×13 inch tin with L<C on the bottom and sides, especially corners.
Mix together the nuts and cinnamon.
Cover the base of the tin with 10 sheets of pastry, each sheet sprayed with L<C Sunflower oil spray.
Sprinkle some nut mixture over the pastry.
Spray 2 sheets of pastry with L<C Sunflower oil spray and place on top.
Repeat this process until all the pastry and nuts are used up, finishing with a pastry layer. Spray some L<C Sunflower Oil spray over the top layer.
Bake at 160˚ C. for about 1 hour.
While the baklava is cooking make the syrup.
Combine all syrup ingredients in a saucepan. Heat to dissolve the sugar then boil for further 10 minutes.
When Baklava is cooked, take it out and cut into squares. Pour on halve of the syrup and allow to stand for 30 minutes. Then pour over the rest of the syrup and leave baklava into the fridge overnight.
Serves 18
Asparagus with Parmesan Cheese
Posted by admin | Filed under Recipes
Ingredients
- 455 g thin asparagus spears
- L<C Olive Oil Spray
- 30 g greeted Parmesan cheese
- freshly ground black pepper
- balsamic vinegar to taste
Method
Preheat oven to 230 degrees C.
Arrange asparagus on a baking tray in one layer and spray with L<C Olive Oil Spray to cover.
Place in the preheated oven and cook for 7 minutes. Remove from oven, sprinkle on the Parmesan cheese and season with ground black pepper.
Put back into even for 4 minutes until cheese is melted.
Sprinkle with balsamic vinegar and serve hot.
Serves 4
Carrot and Coriander Soup
Posted by admin | Filed under Recipes
Ingredients:
- L<C Spray Oil
- 1 onion
- 1 tbsp grounded coriander
- 1 potatoe
- 450g carrots
- 1.2L vegetable or chicken stock
- About 10 stalks of Corriander
Method:
Chop the onion finely. Spray a cooking pan with some L<C and heat it up. Add onion and fry until soft. Add ground coriander and cook for a minute. Cut potato in cubes and chopped carrots, stock and bring to the boil. When started to boil, cover, reduce the heat and cook.
When carrots and potatoes are tender, put soup into food processor, add fresh coriander and blend until smooth. Add to pan, taste and if necessary, add salt. Reheat the soup until piping hot and serve.
Serves 4
Chicken Bites
Posted by admin | Filed under Recipes
Ingredients:
- 4 chicken breast fillets
- 300g breadcrumbs
- 6 tbsp red pesto
- L<C Sunflower Oil Spray
Method:
Cut chicken breast into small cubes (around 15 out of each fillet). Place them in the bowl and mix with pesto to coat them from all sides.
Put breadcrumbs in a large freezer bag and place the coated chicken pieces in to breadcrumbs. Shake well until all the pieces are evenly coated.
Put the coated pieces on a tray in one layer and place it in the freezer. When frozen put the pieces in a bag and store in the freezer.
To cook, preheat oven to 220C, place bites on baking tray and spray with some L<C Sunflower Oil. Cook for 15-20 minutes or until golden, flipping once during the cooking.
Serves 5
Garlicky Chicken with tomatoes
Posted by admin | Filed under Recipes
Ingredients
- 1 chicken breast
- L<C Olive Oil Spray
- 4 sliced mushrooms
- 2 tomatoes diced
- 2 garlic cloves (crushed)
- 1 onion
- 4 asparagus spears
- 1 yellow pepper chopped
- 300 g baby spinach
- Freshly ground black pepper and salt to taste
Method
Spray some L<C on a large skillet, add chicken and crushed garlic and stir fry for 10 minutes.
When the chicken is golden brown in colour, add all vegetables and stir fry for further 6-8 minutes until done.
Serve over brown rice or pasta.
Vegetarian Chickpea curry
Posted by admin | Filed under Recipes
Ingredients
- 2 tomatoes, diced
- 1 onion, chopped
- 1 (2,5cm) piece fresh ginger, peeled and roughly chopped
- 10 g rice flour
- L<C Olive Oil Cooking Spray
- 2 g cumin seeds
- 2 (420g) cans chickpeas, rinsed and drained
- 2 g curry powder
- 6 g salt
- 1 g chopped fresh coriander
Method
Combine the tomatoes, about half the onion, the ginger, and rice flour in a blender; blend into a paste.
Spray large skillet with L<C Cooking Spray, heat it up and add cumin seeds – cook over medium-high heat until the cumin swells and turns golden brown. Cook the remaining onion in the hot oil for about 3 minutes. Stir the blended tomato mixture, chickpeas, curry powder, and salt into the onions; cover and cook until hot, about 5 minutes. Garnish wit coriander leaves and serve with basmati rice.
Serves 4
Mediterranean Salmon Filets
Posted by admin | Filed under Recipes
Ingredients
- 8 (approximately 140g each) salmon fillets, with skin
- L<C Olive Oil Spray
- 4 plum tomatoes, diced
- 75 g crumbled feta cheese
- ¼ red onion, diced
- 3 g chopped fresh basil
- 8 black olives, sliced
- 15 ml lemon juice
Method
Preheat an oven to 175˚C.
Spray each salmon fillet from all sides with L<C olive oil spray and place into a glass baking dish with the skin side down.
Cover Salmon with the tomatoes, feta cheese, onion, basil, and olives, and sprinkle with the lemon juice.
Bake in the preheated oven until the salmon flakes easily with a fork, about 20 minutes. Serve with fresh salad or pasta.
Serves 8
Bacon, ham and Mushroom Quiche
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Ingredients:
- 8 slices of smoked bacon
- 6 large mushrooms
- 8 slices cooked ham
- 4 eggs
- 500g natural cottage cheese
- 1 tomato
Salt and pepper to your taste
Method:
Beat the eggs together with cottage cheese in a bowl. Add some salt and pepper to your taste.
Chop the bacon, mushrooms and ham.
Spray a large saucepan with L<C and fry bacon and mushrooms for a few minutes. Stir in ham and remove from heat. Add the bacon mixture to beaten eggs and stir well.
Pour the mixture in ovenproof dish and put in preheated oven (200˚C/ Gas mark 6) and bake until golden brown (approximately 30 minutes).
Leave to cool and garnish with sliced tomato before serving.
Spicy Thai bites
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Ingredients:
- 450g pork or beef mince
- 1 large onion
- 4 cloves of garlic
- 1 tbsp ginger
- 2 chillies
- 1 tbsp fish sauce
- 1 tbsp soy sauce
- 1 tbsp chopped lemongrass
- L<C Olive oil spray
Method:
Finely chop onion, deseeded chillies. Mix all the ingredients together in a large bowl. When mixed evenly, divide into around 16 portions.
Spray the frying pan with L<C Olive Oil Spray and fry the portions until golden brown (about 5 minutes).
Serve hot with your choice of Tai style dip.
Lemon, Mango and Tequila pancakes
Posted by admin | Filed under Recipes
Ingredients:
- A few sprays of L<C Olive Oil
- 200g plain flour
- 500ml Milk
- 2 eggs, beaten
- 20g sugar
For the Lemon and Mango Sauce:
- 200ml Lemon juice (approx. 6 lemons)
- 60g unsalted butter
- 35g granulated sugar
- 170g fresh mango, diced (approx. ½ large mango)
- Zest of one lemon
- 25ml tequila
- Icing Sugar to finish
Method:
For the Pancakes – Add the flour to a mixing bowl and make a well in the centre. Add the beaten eggs, sugar and milk. Gradually incorporate the flour from the sides of the bowl and whisk to a smooth batter.
Heat a frying pan and spray with L<C Olive Oil. Add sufficient batter to thinly coat the base of the pan and cook for a few seconds until golden brown. Toss the pancake and cook on the other side.
For the sauce – Melt the butter in a saucepan then add the sugar and cook for 2-3 minutes. Add the lemon juice and mango and simmer for 6-8 minutes then add the lemon zest. Finally add the Tequila and serve drizzled over the pancakes. Sprinkle with Icing sugar to finish.
Tuna Fishcakes
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Ingredients:
- L<C Olive Oil Spray
- 340g of peeled and sliced sweet potato
- 120g of tuna in brine flaked
- 100g of grated aubergine
- 2 tablespoons of chopped parsley
- 1 beaten egg
- 40g of breadcrumbs
- 100g lettuce of your choice
Method:
Cook the sweet potatoes in a large saucepan of water until they are tender, then drain and mash.
Add in the tuna, parsley and aubergine and mix.
Pre-heat the oven to 190 C
Shape the mixture into mini fish cakes with your hands
Dip them into the beaten egg and coat them in the breadcrumbs.
Spray each fishcake with L<C Olive Oil spray, put them on a non stick baking tray and cook them for 20-25 minutes until they are golden.
Serve hot on a bed of lettuce.