Often people wait until illness occurs before changing their eating habits and lifestyle, but it is amazing how well you can feel if you take care of yourself and, at the same time, make sure that illness rarely occurs.
This is the individual’s choice and while it takes time and dedication, the rewards of ongoing good health are so abundant that it is important to encourage everyone to begin aiming for great health rather than simply good health.
In my previous articles, I have been giving you the tools to begin, but today I will give you simple and delicious recipes for a successful start.
Enjoy this menu that I have prepared for you.
Starter – Green Beans with Mushrooms and Roasted Almonds
Ingredients
250g fresh green beans
150g fresh sliced mushrooms
30g of roasted almonds
3 cloves garlic, minced
1 tbsp olive oil
1 tbsp light soy sauce
Cayenne pepper
Marine salt
Preparation
1. In a non-stick pan, sauté the garlic in olive oil (pre-heated).
2. Add the mushrooms and roasted almonds, sauté a few minutes until the mushrooms begin to gain colour.
3. Add the green beans, salt, soy sauce and pepper to taste, sautéing about 20 minutes or until the beans are well cooked, and serve immediately.
Main Course – Chicken Breast with Oats
Ingredients
1 chicken breast (approx. 200g)
2 egg whites
50g oat flakes (ground)
1 tsp of paprika
Lemon juice
Marine salt
Garlic powder
Chilli (ground)
Preparation
1. Pre-heat the oven to 200°C.
2. Add a pinch of salt, chilli, garlic powder and lemon juice (to taste) in the chicken breast, and leave for at least two hours.
3. Dip the chicken breast into the egg whites.
4. Mix the ground oats, paprika and garlic powder.
5. Roll the chicken breast in this mixture.
6. Bake in the oven on both sides for approximately 30 minutes. Serve with the green beans.
Dessert – Raw chocolate mousse with raspberries
Ingredients (for 2)
1 tbsp coconut oil
1 avocado
1 tsp water
2 heaped tbsp cocoa powder
2 tbsp honey
Raspberries
Preparation
1. Melt the coconut oil in a heatproof bowl, over a pot of hot water. In a blender, mix the avocado, water and coconut oil until very smooth.
2. Add the cocoa powder and honey and blend again until completely smooth.
3. Add a little more of honey if necessary.
4. Chill in the refrigerator for at least 1 hour.
5. Serve with fresh raspberries … delicious!
Cooking delicious, healthy food has never been so simple. Enjoy!
By Ana Rita Horta
|| features@algarveresident.com
Ana Rita Horta is a Dietitian at the Hospital Particular do Algarve
