MaryLee's Healthy Food and Easy Cooking - Chicken or Turkey Casserole

Hello again,

Talking about leftovers then here is a simple recipe to follow and it is makes a very enjoyable meal.

If you cook a roast dinner say a chicken or turkey and there is a lot left then what could be simpler than a Chicken or Turkey Casserole.

3 cups leftover chicken or turkey cut into 1 inch cubes
1 large can low sodium low fat cream of mushroom soup
1 tablespoon light oil
1 medium onion chopped
2 cloves garlic chopped
1 tablespoon grated ginger
2 carrots chopped or diced
1 large potato chopped into cubes
1 cup garden peas
2 tablespoon of chopped parsley and thyme
Pasta shells 2 cups cooked shells
2 cups crushed cereal (cornflakes, rice crispies, or shredded wheat)

Cook pasta shells in boiling salted water until just tender.

In saucepan heat oil and cook the onions, garlic and ginger until soft, add the carrots, potato and continue cooking 5 minutes then add the garden peas cook another 2 minutes.

In oven proof dish place the chicken to it add sauté vegetables, cooked pasta and mushroom soup and herbs. Mix well, sprinkle with crushed cereal and bake in preheated oven 325 F or 150 C for 30 minutes or until golden brown and bubbly.

Serve with salad, fresh sliced tomatoes or sliced melon.

For added flavour add ½ cup grated parmesan cheese to mixture.

I will use a risotto rice or wild rice rather than pasta, or different types of noodles such as glass noodles.

MaryLee's Healthy Food and Easy Cooking - Potato Cakes

Hello,

A lot of times I will intentionally make extra for a meal just so I can have leftovers.

Especially when I know my next day will be busy and I will be getting home late. I want something that will be simple to put together, and satisfying to eat, and this is easy to do with leftovers.

In a bowl take left over potatoes if not mashed then just crush them up, add any leftover vegetables to is crush them up as well. Add ½ to 1 cup of grated cheese, (low fat) 1 tablespoon flour, 1 small onion finely chopped.

If you want spice add a few drops of Tabasco/Chilli sauce or chop up a chilli pepper or add dried chilli flakes.

In a small bowl mix an egg then add it to the potato mixture and mix well. The egg will help hold the mixture together.

Transfer the mixture to a lightly oiled baking pan or oven proof bowl and cook in a preheated hot over 400 F or 180 C for 30 minutes until golden brown.

Serve with a fresh salad, or slices of fresh tomatoes and cucumbers.

You can make individual potato cakes, especially if you have children, serve with fresh vegetables cut into stick.

For a potato omelette mix 4 eggs in bowl the same potato mixture (or if you prefer slice the potatoes and vegetables), mix well, it will be sloppy, transfer to lightly oiled baking pan or oven proof bowl and cook as above.

A simple, tasty meal which uses up the leftovers.

MaryLee's Healthy Food and Easy Cooking - Stuffed Beef Slices

Hello again,

Here is another idea for leftovers.

I am giving you these ideas for roasts dinners as these are the types of dinners where you usually have more left than say cooking just small meals such as chicken breast with a baked potato where you make just what is needed.

In this case it will be a roast beef dinner leftover and I will call this Stuffed Beef Slices

1 onion, chopped
2 cloves garlic chopped
1 tbsp (tablespoon) olive oil
3 cups leftover mashed potatoes
2 tbsp. milk
½ cup grated parmesan cheese
8 slices cooked roast beef (about 1/8" thick)
14 oz. can chopped tomatoes, undrained
8 oz. can tomato sauce
½ tsp (teaspoon) chopped basil leaves can use dried
½ tsp salt
½ tsp pepper
½ tsp honey can use sugar
1 cup cereal crushed, season with 1 tbsp of chopped basil, parsley, thyme or tarragon

Preheat oven to 350 F or 160 C.

In saucepan heat oil and cook onions and garlic until tender. Remove from heat and stir in potatoes, milk and parmesan cheese.

Put a small amount of potato mixture onto a slice of beef. Roll up to enclose the potato mixture. Do this for all your slices of beef.

In an oven proof baking dish cover the bottom with thin layer of tomato sauce. Place beef rolls in pan, seam side down. Mix tomatoes, remaining tomato sauce, basil, salt, pepper and honey and pour over filled rolls. Sprinkle top with seasoned crumbs and bake for 30 minutes until bubbly and browned.

Serve with green leafy salad or vegetables that are in season. How simple is that.

Use grated low fat cheese rather than crumbs for a variation.

MaryLee's Healthy Food and Easy Cooking - Bubble and Squeak

Hello again,

I talked earlier about how a lot of people do not want to deal with leftover. But leftovers can be used up so easily and the meal does not seem like leftovers.

I guess a lot of people think leftovers is just redoing the same meal again with the left over ingredients, rather than use these leftovers for another type of meal altogether.

For example here is a great way to use up left over vegetables and mash potatoes, especially after a Sunday roast. The easiest thing to make is Bubble and Squeak.

1 onion chopped
1 clove garlic chopped
Left over mashed potatoes about 3 cups
Left over vegetables chopped about 2 cups
¼ cup grated parmesan cheese
2 tbsp (tablespoon) flour
2 tbsp light oil

In skillet heat oil, add onion and garlic and cook until tender.

In bowl mix mashed potatoes, vegetables, cheese and flour add the onion and garlic and form into patties.

Place patties on lightly oiled baking sheet and bake in preheated oven 400 F – 200 C for 30 minutes or until lightly browned.

Rather than make patties, in the skillet after cooking the onions and garlic, mix in the potato mixture and brown on both sides.

Serve with poached eggs, fried eggs or slices of leftover meat.

MaryLee's Healthy Food and Easy Cooking - Food Waste - Tips to Stop Wastage

Hello again,

Today in 1st world countries we tend to waste a lot of food. Why waste food? This could be because we are more affluent today so may feel we can waste what we do not want, as we have the money to do this.

Another reason is we are obsessed with sell by dates. Tend to throw away perfectly good food because it is close to its sell by date or just past. Years ago you knew when something was off, it either, looked off, smelled off or tasted off, didn’t need a date stamp to tell you this. A lot of time the food is not bad when it reaches its sell by date, it just is not as fresh as it could be, but it is still useable.

We also tend to be greedy when food shopping, buy more perishable food than able to use up therefore a lot of it goes into the trash. This is tragic.

The best way to avoid this is to plan ahead a little, acknowledge what you will use and what won’t get used and cut back on your shopping. Make out a list of what you need or want and stick to it, don’t go off track and start buying what looks or sounds good. Can always get a few extras but be careful. And don’t go shopping when you are hungry as you will overspend and buy stuff you don’t need and won’t be able to use up.

If you only do a weekly shop and you happen to know that you will be out 3 evening then don’t buy the same volume of perishable food that you do when you know you will be home 7 evening.



Analyse from previous weeks what you tend to use up and what gets ignored and then tossed. This way you don’t end up wasting what you don’t use, buy what you know you need and will use.

Then there is the issue of leftovers, what to do with them. A lot of people just do not want to bother with leftovers so they just bin what they don’t eat. Is this because when cooking meals, their eyes are bigger than their stomach and tend to make more than they can eat, or is it because they just can not judge how much to make per meal. When ordering in, do you tend to think you are hungrier than you actually are and order far more than you can possibly eat, or get carried away and want to try every dish on the menue or get all your favourites.

If you won’t eat leftover then again work it out, decide before you start how much food is needed to prepare your meal or how many dishes to order in, don’t get carried away.

Here is a general guide I tend to use when preparing my meals. Most people eat 1 medium size potato, about ½ to 1 cup of vegetables and 1 – 2 slices of meat or 1 chop/fillet per serving.

When preparing your meal if there are 4 eating then prepare 4 -5 medium potatoes cut them in half if you are boiling them, or cook just 4 if you are baking them. Prepare about 4&½ cups of vegetables, so if making more than one vegetable dish then do half and half. With the meat if it is chops, steaks or fish fillets, depending on size, it is one each, you really do not need more than 4 -6 oz of meat per serving. If it is a roast most will have 2 good size slices of meat as their serving so you can judge how big a roast you should cook, however most roast are excellent to use for sandwiches or salads the next day. When I say roast I mean roast of beef, lamb, chicken or pork.

Dry pasta it is usually a ½ cup per person or small hand full of spaghetti per person as it swells when it cooks. Most people have about 1 cup of cooked pasta/spaghetti per serving.

Rice doubles in size when cooked so if there is 2 of you eating then use 1 to 1& ½ cup of uncooked rice and this should give you the proper portion of cooked rice. Most people have ½ to 1 cup of cooked rice per serving.

Hopefully this will help prevent food wastage, or if you happen to have trouble judging how much to prepare for your meals and tend to not want to have to use leftovers.

In my next few blogs, I will provide some recipes to give you ideas on how to use your leftovers and they won’t seem like leftovers.

MaryLee's Healthy Food and Easy Cooking - Salmon Risotto

Hello again,

For all you Salmon lovers here is a Risotto you are sure to love. I am not sure how smoked salmon would work but you never know unless you try. But I would start by using fresh salmon.

Salmon Risotto

2 tbsp (tablespoon) light oil
1 large onion thinly chopped, or spring onions white part only
½ cucumber peeled, seeded and chopped
2 cups Arborio or risotto rice
3 cups vegetable stock
½ cup white wine (optional)
450 g salmon fillet skinned and diced
3 tbsp fresh tarragon chopped

In saucepan heat oil add onions and cucumber cook until softened, do not brown.
Add rice, wine and stock, bring to boil then simmer for 10 minutes, stir occasionally, or until liquid is absorbed and rice is tender.

Gently stir in the salmon and tarragon and continue to cook for another 5 minutes. Remove from heat and cover for 5 minutes.

Serve with a fresh green leafy salad.

Now you have an idea how to cook Risotto you can try various meats and vegetables combinations. Come up with your own ideas just remember to watch the liquid as you do not want your risotto runny or too dry, it should be moist or creamy.

MaryLee's Healthy Food and Easy Cooking - Seafood Risotto

Hello again,

Here is another Risotto dish I hope you try. This is one for special occasions as it is very rich.

Seafood Risotto

2 tbsp (tablespoon) light oil
1 medium onion chopped
2 clove garlic chopped
1 cup Arborio or Risotto or Carnaroli rice
¼ cup white or red wine (optional)
5 ½ cup fish stock
350g or 12 oz mixed seafood (prawns, mussels, squid, clams)
½ lemon juice and grate the rind
2 tbsp tomato paste
1 tbsp chopped flat leaf parsley

In saucepan heat oil over medium low heat, add onions and garlic cook until softened, add rice and stir until evenly coated. Add the wine if using cook until absorbed.
Add ½ cup of stock and continue to stir. Once stock has absorbed add another ½ cup and continue doing so until rice becomes soft about 10 - 15 minutes. Use less stock near the end of cooking time, want risotto creamy not runny.

Add the seafood cook for 3 – 5 minutes then stir in the lemon juice, rind and tomato paste. Season with salt and pepper if needed, but the stock should have enough seasoning.

Garnish with chopped parsley.

Can buy either fresh seafood just be sure to shell the prawns and remove the beards of the mussels and clams. However, most stores now have ready to use, no cleaning necessary, mixed bags of seafood which work perfect for this dish.

For a really special occasion add lobster or crab meat.

MaryLee's Healthy Food and Easy Cooking - Lentil Risotto

Hello again,

Here is a variation to a Risotto dish.

Lentil Risotto

2 tbsp (tablespoon) light oil
1 large onion thinly chopped
2 clove garlic chopped
1 large carrot julienne or cut into match sticks
1 cup brown basmati rice washed and drained
½ cup lentils washed and drained
2 ½ cup vegetable stock
½ tsp (teaspoon) ground cumin and ground cinnamon and cardamom seed (out of pod)
6 cloves
2 celery sticks finely sliced julienne
3 medium tomatoes diced or 1 tin chopped tomatoes


In saucepan heat oil over medium low heat, add onions, carrot and garlic cook until softened.
add rice and lentils stir until evenly coated. Add cumin, cinnamon, cardamom seeds and cloves and continue to cook for 5 minutes.

Add the stock, bring to a boil then cover and turn heat down to simmer gently for 10 - 15 minutes. If all the stock absorbs while cooking then add a little more or use water, ½ cup at a time. Want it moist but not wet. Season with salt and pepper if needed.

Add the celery and tomatoes and mix gently, it is ready to serve.

MaryLee's Healthy Food and Easy Cooking - Chicken, Vegetable Risotto

Hello again,

When you think Italian food most tend to think pasta or pizza but not many really think rice. Rice dishes many tend to think Indian or Chinese and you have to use a wok or balti pan to cook these dishes and not everyone has these, so don’t try making them.

Or you think long grain rice or white rice, these have no flavour so only use to put a curry or a chilli over.

But there are so many different types of rice to try and so many ways you can use rice and the dishes are so flavoursome, it’s a shame not to try them.

As I said earlier I would give you some more Risotto recipes. Here is one I hope you will enjoy.

Chicken, Vegetable Risotto

2 tbsp (tablespoon) light oil
1 medium onion chopped
2 clove garlic chopped
1 cup Arborio or Risotto or Carnaroli rice
2 large or 4 small chicken breast cubed into bit size pieces
2 ½ cup chicken stock
1 red bell pepper chopped or sliced
1 yellow bell pepper chopped or sliced
Good handful green beans chopped or cut in half depending on length
Good handful yellow beans same
1 tbsp chopped flat leaf parsley
½ cup parmesan cheese grated (optional)

In saucepan heat oil over medium low heat, add onions and garlic cook until softened, add rice and stir until evenly coated. Add chicken cook for about 5 minutes. If sticking during this cooking add ½ cup of stock and continue to stir. Once stock has absorbed add another ½ cup and continue doing so until rice becomes tender but not soft about 10 minutes.

Add the peppers and beans and continue to cook another 10 minutes.

Add chopped parsley and the cheese if you are using it, remove from heat and let stand for 5 minutes before serving.

You can use asparagus or sugar snap, mange tout or snow peas rather than beans and peppers, depending on your likes.

It depends on my mood or how I want to present the dish, whether or not I chop or leave the beans, and peppers in strips.

MaryLee's Healthy Food and Easy Cooking - Risotto Stuffed Aubergines

Hello again,

I last spoke about making Risotto. There are so many different types of Risotto that you could never get bored making them or eating them.

However, the recipes usually make enough for 4 servings or more depending on if it is a meal or starter or side dish with a meal. So you may end up with a bit left over and rather than always just warming it up again here are some suggestions.

Risotto Stuffed Aubergines

Serves 2
1 medium aubergine (egg plant) or 2 small ones
3 tbsp (tablespoon) olive oil
Risotto left over or made specifically for this dish
½ cup grated parmesan cheese

Preheat oven high 400 F or 200 C. Cut aubergine in half lengthwise and gently cut out the flesh. Brush skins inside and out with olive oil place on baking sheet and cook for 10 minutes.

With flesh of aubergine place 2 – 4 tbsp light oil in skillet and heat, once oil is hot add the flesh and cook until soft, remove and add to the already prepared risotto or keep and use as a side with another meal.

Now take the risotto and stuff the cooked aubergine skins cover with grated parmesan cheese and toasted pin nuts or almonds (optional). Place on baking sheet and return to hot oven, as above, and cook until cheese has browned about 20 minutes. Be sure to check while cooking so it does not burn, may want to turn the heat down a little if too hot.

Serve, if using medium size aubergine then half each or two small ones, with fresh green salad.

Use butternut squash or acorn squash instead of aubergines. Only you will have to precook the squash, to do this cut in half, remove the seeds and place flesh side down in a oven proof pan and add about 2 cups of water to pan. Bake in hot oven until softened. Let cool a little and scoop out some flesh so you have room to add the risotto if necessary. You can either add the flesh to the risotto or save it for another meal as a side dish. Then follow the directions above.

Or you can stuff large tomatoes, same thing cut in half and remove the seeds but I would just add the risotto to the raw tomato then cook it already stuffed as above. Do the same with courgettes (zucchini).

I will provide more Risotto dishes in upcoming blogs.

MaryLee's Healthy Food and Easy Cooking - Mushroom Risotto

Hello again,

I have been away from my computer for a few days. We were invited to visit our friends and decided to take advantage of the away time and really enjoy ourselves.

Most times when away we tend to find an internet connection somewhere just to check e-mails, blogs, websites and keep diaries up to date.

But it is summer and as the old saying goes “All Work And No Play Makes Jack A Dull Boy”. I must say we did fully enjoy ourselves and it was actually nice not having to think about all our outstanding work and just relax and recharge.

Now we are back and it is time to chase up on all the things that were to be done last week and are still waiting for responses and so on. It does not take long to get right back in it.

But even though I am busy, I must say I still enjoy making a meal, it just helps me to unwind. And now with the Olympics on I get to watch the athletes while making our meal.

There are so many kinds of Risottos to enjoy but one of my favourites is one of the simplest to make – Mushroom Risotto

½ cup dried wild mushrooms
2 cups cultivated or fresh mushrooms thinly sliced
Juice ½ lemon
3 tbsp (tablespoon) butter
2 tbsp light oil
2 tbsp flat leaf parsley chopped
3 to 3 ½ cup stock (use a good stock)
1 small onion chopped
2 clove garlic chopped
1& ½ cup arborio or risotto rice
½ cup white wine (optional)
½ cup grated parmesan cheese

Soak dried mushrooms in small bowl following package or in 1 cup warm water for about 30 minutes, drain but keep the water. Chop any large mushroom.

In saucepan melt butter and oil add onion cook, stirring until soften, add garlic then cultivated or fresh mushrooms and lemon juice, cook until mushrooms become brown.

Add the rice stirring until all grains are coated. Add the parsley, soaked mushrooms plus the drained water, but avoid adding the sediment that you get from soaking. Continue to stir.

When liquid is almost gone, add the wine. If not using wine then start adding the stock. Add ½ cup at a time, when most of the liquid has been absorbed add the next ½ cup. Continue to do this until the rice grains become tender, the mixture should bubble very gently not quickly. This should take about 30 minutes to cook, but note you may not use all the stock or if you need extra just add a little water but only near the end.

Once rice is cooked, add the cheese, mix thoroughly and remove from heat. Let stand for 5 minutes before serving.

This can be used as a first course, main meal or side dish.

It sounds like a lot of work but it is not, just have everything ready near the stove before you start and you will be so surprised when it is done.

Great the next day as well.

MaryLee's Healthy Food and Easy Cooking - Noodle Soup

Hello again,

Here is an easy soup to make and it takes no time at all to prepare.

I find a lot of times in the evening if I am late getting home and I really do not want to have anything heavy but I want something to hold me over, I tend to stick with soup. If I really do not want to cook at all, I will sometimes have a bowl of cereal, but today I will give you my Noodle Soup idea.

1 tbsp (tablespoon) light oil
6 – 10 mushrooms sliced
1 – 2 clove garlic chopped
4 cups vegetable or chicken stock
2 bundles of chinese noodles or glass noodles
2 – 3 green onions chopped
1 green chilli seeded & chopped
5 green beans chopped
1 tbsp lemon juice or rice vinegar if you have
2 tbsp sherry or rice wine (optional)
1 tsp (teaspoon) sesame oil

In saucepan heat light oil, add the onion, garlic and cook over medium heat until softened. Add the mushrooms and chilli pepper, continue cooking for another minute.

Add the stock and remaining ingredients to pan bring to boil then turn heat down to low and cover for 5 minutes or until noodles have become soft.

Perfect, a light meal that is easy to make and very little preparation is needed.

Add 2 – 3 sliced ginger root if you happen to have any for an added flavour.

MaryLee's Healthy Food and Easy Cooking - Kabobs

Hello,

When you think of kabobs do you think BBQ? A lot of people do so they never make kabobs, but you can broil/grill them as well, so why not give them a try.

Kabobs can be meat, vegetable or fruit any are great and so easy to prepare.

The skewer - if using metal ones try to buy ones that are not round. Square skewers the food will hold firm rather than slide around when turning.

If using wooden skewers then soak them in water at least 30 minutes before using to prevent them from catching fire.

Kabob

1 fresh pineapple cut into 1 inch cubes or 1 can pineapple chunks
4 fresh peaches cut into 1 inch cubes or 1 large can half peaches then cube these
10 fresh strawberries use medium size ones remove the stem but keep whole
10 seedless grapes keep whole

1 large chicken breast cut into 1 inch cubes
10 shallots (small onions) peeled and left whole
1 green bell pepper cut into 1 inch chunks
1 red bell pepper cut into 1 inch chunks
10 button mushrooms left whole
10 cherry tomatoes left whole

Thread chicken, shallots, peppers, mushroom and tomatoes alternately onto skewer, should make 4 skewers.

Thread pineapple, peaches, strawberries and grapes alternately onto skewer to make 4 as well.

Place chicken skewers over low heat of BBQ, brush with a lemon juice and oil mixture (1 tablespoon lemon juice to 2 tablespoon oil). Cook one side until chicken has browned then turn and cook the second side and continue until all sides have browned and chicken is cooked. Continue to brush with lemon and oil mixture while cooking.

Cook the fruit skewers the same way, cooking each side until brown. I sometime use the lemon/oil mixture to brush over them while cooking but this is optional.

If cooking under the grill, place the skewers on rack and have it about 8 inches from grill. Cook them following the same method as above.

Serve with rice or salads.

Use any firm vegetable or fruit as you like. Alternate chicken with any meat, seafood or meaty fish, flaky fish will not hold on the skewers.

MaryLee's Healthy Food and Easy Cooking - Pot Roast

Hello again,

Sundays are usually when family’s get together and usually it's over a meal meal. A lot of times this meal will be a roast of choice, beef, pork, chicken or lamb.

But in the summer you may not really want to cook a roast in the oven as it heats up the house, which may not be a good thing to do.

If you have a BBQ and better yet a rotisserie then stick it on and let it cook. It is one of the easiest ways to cook a roast, however if you do not happen to have a BBQ and do not want to use the oven then here is another great way to cook a roast.

Pot Roast

Lean boneless roast beef about 1.5 kg or 3 lbs
2 medium onions diced
2 – 4 cloves garlic chopped
½ tsp (teaspoon) ground pepper
½ cup water
2 carrots chopped into bite size pieces
1 celery stick chopped into bite size pieces
1 bay leaf

Place ingredients in heavy saucepan with lid cook over low heat for 2 ½ to 3 hours. Check to make sure it does not dry out while cooking, if needs more water then add ½ cup at a time.

When cooked remove everything onto platter cover with foil to keep warm, keeping the juices in the saucepan, return juices to medium heat. Take 2 tbsp (tablespoon) corn flour (starch) and 1 tbsp water mix together in bowl until smooth. Slowly add this to juices stirring until it becomes thick, cook for 1 – 2 minutes, return the onions, carrots and celery (what is left of them) back to the gravy, mush them down if you can and stir.

Slice meat and pour gravy over the meat and serve with mash turnips and vegetables of your choice.

Easy to do and does not heat up the house. If using a larger piece of meat then may have to increase cooking time.

MaryLee's Healthy Food and Easy Cooking - Potato Crust

Hello again,

I love my carbs but I have cut down on my breads and pastas. I just find breads and pastas are good if you are going to be active therefore they can get used up, but when not that active I just cut back on them, eat them say every 2 weeks rather than weekly or daily.

Here is an alternative crust to use instead of the traditional crust.

Potato Crust

3 – 5 large potatoes washed unpeeled and cubed
2 tbsp (tablespoon) light oil
1 tbsp flour
¼ tsp teaspoon salt
½ tsp ground black pepper
½ cup uncooked rolled oats

In saucepan add potatoes cover with water and cook until soft, drain. Add oil, salt pepper and flour and mash well. Add the oats and stir well to mix.

Lightly oil a 9 inch oven proof pan add mixture and press evenly along bottom and up sides of pan.

Bake at 375 F or 170 C for 15 minutes or until golden.

Filling

2 chicken breast cut into bite size cubes
1 medium onion chopped
2 cloves garlic chopped
5 mushrooms chopped
1 celery stick chopped
½ cup garden peas
1 tbsp light oil
1 – 2 tbsp corn flour (starch)
½ cup water

In skillet heat oil add the onion and garlic stir over medium heat until soften. Add the chicken and continue to stir until all sides have browned lightly. Add mushrooms, celery and garden peas continue stirring. Add half the water let come to a gently boil.

With remaining water add corn flour and mix until smooth slowly add it to the chicken mixing well. Continue to cook about 1 minute until thickens.

Add the chicken mixture to the above crust and cover with crumbs (crushed cereal). I like to add chopped dried sage to my crumbs.

Place in heated oven 350 F or 170 C for 30 minutes or until crumbs become golden brown.

MaryLee's Healthy Food and Easy Cooking - Easy Pizza Dough

Hello again,

After my last blog, you now know why I am not a lover of fast food outlets, ready made meals and packaged foods, however, that does not mean I do not like eating that type of food, I just prefer to make my own.

And with that I will share with you one of the easiest pizza dough recipes I have used for many of years. Now don’t panic yet, I know the word dough just brings all kinds of horrible images to your mind, but as I said, it is easy.

1 ½ cup flour
¼ tsp (teaspoon) salt
1 tsp easy rise yeast
2/3 cup lukewarm water
1 tbsp (tablespoon) olive oil

Add the yeast to the lukewarm water, mix and let stand until it becomes foamy.

Sift the flour and salt into a mixing bowl, make a well in the centre of the flour. To this add oil and yeast mixture. Mix until it becomes a soft dough. If too dry and will not stay together, then add a little more water, about a tbsp at a time.

Spread some flour out over counter top or table top and place the dough and knead. To knead the dough use the palm side of your fist, place it in the centre of the dough and push it outward. Then fold dough over itself and repeat for about 10 minutes or until the dough is smooth and elastic.

Place back into oiled bowl, roll it over so all the dough is lightly oiled and cover bowl with cling film and place in warm area to allow the dough to rise. Usually takes about an hour or until dough doubles in size.

Remove the dough onto a floured surface and knead again for 2 minutes. Roll it out, using a rolling pin or the palm of your hand. Place on a lightly oiled baking pan about 10 – 12 inch. Using your fingertips spread the dough out to fill the sheet.

Cover lightly with a tomato sauce you already have or follow this to make one, take about 4 tbsp tomato paste put into a bowl, thin it down a little with water but do not make too thin, if you do, just add some more paste. Then add a drop or two of honey, one crushed clove of garlic and a tsp of oregano, rosemary, thyme and basil. Mix all together and spread over the pizza dough.

Add your favourite toppings remember to slice them thinly.

Use a low fat cheese, and cut back on the fatty meats such as pepperoni, sausage and use strips of chicken instead.

Try different toppings such as capers, sundried tomatoes, spinach, chilli peppers or a herbed cheese.

Place into a pre heated oven 425 F or 220 C bake for 20 minutes or crisp and golden.

MaryLee's Healthy Food and Easy Cooking - My Fastfood Whinge

Hello again,

I have never been a lover of fast food or ready made meals. You may wonder why as I know so many people who really enjoy these but most times I am just disappointed with what I get.

For example fish and chips, personally I want a good piece of fish in my batter not just batter and a thin dry piece of fish. Also I want a batter that is crispy not soggy with oil. Same with battered dishes in Chinese foods, more often than not it is more batter and very little filling.

A burger joint, a lot of time the meat patty is part meat and part filler or your burger comes and it is more bun than meat or the bun is dry and falls apart when you pick it up.

Chicken can be the luck of the draw. It either comes greasy or undercooked or if you are really lucky all dried out.

Now this is not just at fast food outlets this happens in restaurants as well.

Buying a ready made salad, then I want what the package claims, for example, a lettuce and tomato and cucumber salad and get 1 or maybe 2 cherry tomatoes and a couple of slices of cucumber and the rest is greens. I could have stopped and bought a head of lettuce and ate that as it’s basically the same.

Maybe it's just me, but I am tired of not getting good quality for what I buy. I have tried various places well known and not so well known and most times I am not very impressed. So I now make my own, for example, a salad, I use the ingredients I want and the amount of each and take it with me. This way I know what I am getting and am happy with my choice. It can be anything from a greens and vegetable, to potato or pasta salad.

If there is a microwave at work, then make your own burger at home and take it with you, or baked potato or pasta and warm it up for lunch. It is so much easier and better for you than going out to buy one because you know what you are getting and how it was prepared.

Doing it this way does not mean you have to do extra kitchen duties, especially those who just do not have a lot of time to spend in the kitchen cooking. In the evening when you make your meal, make extra so you can have it the next day. I do that and it just makes it easier and I am not disappointed by buying something expecting it to be good and when I get it am disappointed.

MaryLee's Healthy Food and Easy Cooking - Tuna Casserole

Hello again,

Well I am just back from the dentist; I have had some work done so my mouth is pretty numb. Been advised not to eat anything for at least 3 hours and then nothing that needs me to bit down on or chew.

So what to make that is soft but satisfying and easy to make – Tuna Casserole

3 cups cooked egg noodles – egg noodles take very little to cook just place in boiling water for about 10 minutes till tender but not soft, drain
1 tbsp (tablespoon) light oil
2 tbsp flour
¼ cup low fat cheddar cheese grated
1 cup garden peas
1 - 6 oz tuna steak cooked and shredded or 1 can tuna in brine (water)
4 mushrooms sliced
1 green pepper seeded and chopped
1 chilli pepper seeded and chopped (optional)
½ tsp (teaspoon) ground black pepper
1& ½ cup low fat milk
1 cup bread crumbs – I prefer to use cereal such as corn flakes or cheerio’s and crush into crumbs easiest way to do this is put in bag and using rolling pin roll over them until crushed.

In large skillet over medium low heat add oil and flour stir till smooth about 1 minute. Slowly add the milk stirring constantly until mixture thickens. Add the cheese continue to stir until mixed and cheese is melted. Remove from heat.

This is a great cheese sauce that can be used over vegetables or baked potatoes, but in this case its used in a casserole.

In oven proof bowl combine noodles, cheese sauce, vegetables and tuna, sprinkle with crumbs and bake in preheated oven 375 F or 170 C for 30 minutes.

Simple, easy to make, ready in less than an hour and it is soft to eat. Perfect.

MaryLee's Healthy Food and Easy Cooking - Mango Salad

Hello again,

Cooking can be so enjoyable especially when you are spending time with friends or family. However, if you are on your own it does not always have the same appeal.

Cooking for 1 can be difficult as you do not really want to make large meals then wonder what to do with the left overs other than eat them over and over again all week or freeze them for a later date.

This is when people fall back into their old habit of just grabbing something on the way home or picking up ready made meals rather than cook. But remember these just are not as healthy as making your own.

Also I find cooking gives me something to do and think about when I am by myself. It fills in a little time and it gives me satisfaction when I make my meal, knowing I am eating healthy.

Some tips: as most people have access to a refrigerator/freezer then when you buy your meat or fish, rather than buy single cuts buy extra and freeze. Fresh meat and fish once frozen will stay fresh as long as it is wrapped properly and does not get freezer burn. Also do not leave it in the freezer for ever, but it will be good for a few months.

When you buy fresh herbs, you can only use so much at a time, rather than waste the herbs take the remaining herbs, chop them and place in individual portion size containers, freeze and pull out when needed.

With leftovers, such as stews, soups, chilli and joints/roasts of meat, place in portion size containers and freeze, pull out when needed.

Here is a salad than can be made for 1 or for more – Mango Salad

1 mango cubed into 1 inch pieces
1 – 2 spring onion chopped
1 long red chilli seeded and chopped – for a little heat and colour
Juice of 1 lime
Lettuce torn to bite size or can use fresh spinach
2 tbsp (tablespoon) coriander or flat leaf parsley chopped
Cooked chicken breast cubed
2 tbsp light oil
1 tsp (teaspoon) sesame oil

Combine all ingredients in bowl drizzle with lime juice and the 2 oils and toss. Here you have a fantastic lunch or dinner with great colour.

Chicken can be substituted with cheese or roasted pine nuts.

Lime juice is very important as it brings out the flavour of the mango.

Cutting a mango can be a bit messy and it does take practice. Carefully take your knife and cut in half, as there is a stone in the centre just cut around it, then take a spoon (soup spoon size) and push it around the stone to remove the top side of the mango. Once it comes away then you can cut the flesh from the skin in cubes. Using the spoon do the same to the other side of the mango. It is much easier to do if the mango is still firm but ripe.

MaryLee's Healthy Foods and Easy Cooking - Courgettes with Pine Nuts

Hello again,

Yesterday I said about making a vegetable dish a little more exciting than having it just boiled or steamed. Here is another dish I think you would enjoy.

Courgettes Sauté with Pin Nuts

1 – 2 medium Courgettes or Zucchini squash cut in 1 inch cubes
1 medium red onion cubed

1 - 2 cloves garlic chopped finely
1 – 2 tbsp (tablespoon) light oil
1/3 cup of pine nuts

In skillet cook pine nuts over medium heat 3 – 5 minutes until brown, stirring as you do this, as they will burn very easily. Set aside to let cool.

In skillet heat oil add the onions and sauté until tender then add the courgettes and garlic continue cooking until courgettes become tender but not soft.

Place in serving bowl and toss in pine nuts and season with sea salt and ground black pepper.

If you have any fresh parsley or coriander then chop and sprinkle over courgettes.

Just adds a little more flavour to the vegetable dish.

MaryLee's Healthy Food and Easy Cooking - Broccoli With Sesame

Hello again,

If you are like me you probably get tired of just having plain boiled or steamed vegetables. So why not try doing something like this to give your vegetable dish a lift. It does not take much just a few minor changes and there you have it.

Broccoli with sesame

1 – 2 tsp (teaspoon) sesame seeds
1 – 2 bunches broccoli
2 tbsp (tablespoon) orange juice
2 tsp sesame oil or a light oil (corn, sunflower)
2 tbsp soy sauce
1 tsp grated gingerroot (powder will work)

In skillet cook sesame seeds over medium heat about 3 minutes, stirring often. Remove and let cool.

Cut broccoli into bit size pieces, steam or boil 5 – 10 minutes until tender or longer if desired. Place in serving dish.

Mix orange juice, sesame oil, soy sauce and gingerroot, pour over broccoli and toss, sprinkle with cooked sesame seeds and it is ready to serve.

The sesame gives it great flavour and makes it a change from just plain broccoli.

Try this with other vegetables such as green or yellow beans, snow peas, or roasted vegetables.

I usually cook all my sesame seeds when I get them in one go, then keep them in a jar and use when needed. I just find roasted sesame seeds give a nicer flavour.

MaryLee's Healthy Food and Easy Cooking - Pasta Salad

Hello again,

I have talking about how cooking does not have to be difficult and also that making your own meals, rather than buy ready made or having take away (ordering in) is better, as you get to choose how healthy the meal will be.

I personally want to have control over my body and also I want to keep my weight in order. I have developed a weight loss program that is mainly about eating habits, food types and what combinations to eat food groups in as well as amounts.

Because of this, I prefer to make most of my meals, that way I know what I am eating.

Now do not get me wrong I do buy some ready made products, but before I buy them I look at the ingredients and try to buy the ones with less sodium (salt) and fats. However, with relish, mustard, ketchup, pickles, and of course peanut butter, I buy the brand I like.

Today my recipe is a Pasta Salad

2 cup orzo pasta (rice shaped)
1 medium English cucumber or seeded cucumber cubed
1 medium red onion chopped
1 stalk celery chopped
1 cup green peas (cooked)
½ cup mixed chopped fresh parsley (flat leaf) and basil leaves
30 medium size shrimps (shelled)
½ cup feta cheese cubed

In roasting pan place the shrimp, drizzle generously with olive oil and season with salt and pepper, place in oven 375 F or 180 C for 20 – 30 minutes until cooked but not browned. Shrimp will turn nice and pink when cooked.

In saucepan bring salted water to boil then add the pasta and cook until tender but firm. Drain.

In a serving bowl put the drained pasta, add the chopped vegetables, cheese and herbs and when shrimp are cooked add them, including all the oil in pan, to the pasta and gently mix together.

This can be eaten warm or chilled.

If you want more dressing then mix ¼ cup olive oil with 5 tablespoon lemon juice, it is better to whisk these as will blend better, add 1 tablespoon grainy mustard and toss into the pasta when pasta is still hot. Pasta absorbs the flavours better when it is still hot.

MaryLee's Healthy Food and Easy Cooking - Chilli Vegetables

Hello once again,

Cooking can be fun but for some it can be difficult especially coming up with meal ideas.

You do not want to always have the same thing so variations to the same type of dish will help.

Here is one I have altered many times but each time it still taste great.

Chilli Vegetables

2 medium courgettes/zucchini chopped
1 green bell pepper chopped
1 red bell pepper chopped
2 cloves garlic chopped
1 medium onion chopped
6 ripe tomatoes chopped or 1 - 400g can chopped tomatoes
½ cup corn
2 cups stock
1 ½ - 2 cups rice
2 tbsp (tablespoon) chilli powder
1 tbsp paprika

In skillet sauté the vegetables about 5 minutes until just turning tender using about ¼ cup of the stock. Add chilli, paprika, the tomatoes and simmer for 10 minutes, stirring occasionally.

Stir in rice, return to boil then turn off the heat and let stand for 5 minutes.

Serve with shredded low fat cheese, low fat yogurt and chopped chives sprinkled over top.

Cut the rice back to 1 cup and add 1 cup of cooked kidney beans.

Substitute vegetables with ones that are in season or your favourite.

This is a meal that does not take long to prepare, it’s easy to cook and best of all it can work with any type of vegetable you decide to use.

MaryLee's Healthy Food and Easy Cooking - Crispy Chicken

Hello again,

I have talked about baking, grilling, BBQing as well as broiling meat seasoned with herbs and spices, but like most, I still like to have it battered or coated.

Here is a great idea, it is not only healthier but is very simple to do. Rather than using a batter and frying I will do this in the oven.

Easy healthy baked crispy chicken

4 cups rice Krispies or Corn Flakes or Cheerios (Cereal)
1 tsp (teaspoon) paprika
1 tsp ground cumin or coriander or spice you like
¼ tsp ground black pepper
¼ tsp sea salt
4 chicken breast
1 cup low fat yogurt (I prefer Greek it is thicker)

Preheat oven to 400 F or 190 – 200 C

Lightly grease oven proof bowl or baking pan.

In a large zip lock plastic bag put cereal close bag and crush with rolling pin improvise using a drinking glass if don’t have rolling pin, add paprika, spices, pepper and salt. Pour out onto work top or large plate.

Wash and pat dry chicken breast, roll one breast at a time in the yogurt and then roll in the cereal crumbs. Place on baking pan and bake for 45 – 50 minutes until crisp and brown.

Serve with roasted vegetables or with a salad or fried rice, anything you like.

Can also substitute chicken with any meat, such as a pork loins or chops or even fish. (with fish cut back on the cooking time)

Try different herbs and spices until you come up with your favourite flavours.

MaryLee's Healthy Food and Easy Cooking - Chilli

Hello again,

On cold rainy summer days there is nothing better than to snuggle in a comfortable chair and watch your favourite movie eating a lovely bowl of chilli.

Here is my recipe I like to use chicken rather than beef for a healthier choice.

2 – 4 chicken breast cubed
½ cup kidneys beans
½ cup butter beans
½ cup pinto beans
2 - 400g tin chopped tomato or 8 – 10 ripe tomatoes blanched, skinned and chopped
¼ cup tomato paste
1 medium onion chopped
2 clove garlic chopped
2 celery sticks chopped
2 carrots chopped
2 cups chicken stock
1 hot chilli pepper seeded and chopped or 1 teaspoon dried chilli flakes
1 tablespoon chilli powder
1 tablespoon worcestershire sauce
1 teaspoon ground black pepper
½ teaspoon salt

If using dried beans be sure to soak them 8 hrs before using. Once soaked rinse and in large sauce pan place beans cover with water and bring to boil, removing any foam that forms. Boil for approximately 10 minutes then drain.

Remove beans and in same large saucepan brown chicken and onion, add garlic and chilli stirring until softened.

Add the tomatoes, tomato paste, chilli powder, worcestershire sauce and mix well.

Add the beans, celery, carrots salt, pepper and stock.

Cover and gently simmer for 2 - 3 hours – if using tin beans then only need to simmer for 1 – 2 hours.

May add some more stock if it becomes dry during simmering, however, if this is happening then lower the temperature.

May use lean beef ground or cubed instead of chicken.

Great for freezing as well. Freeze in portion size.

MaryLee's Healthy Food and Easy Cooking - Roasting Vegetables Tips

Hello again,

I thought I would give you a couple of tips for making meal preparation easier and quicker.

When a recipe calls for roasted tomatoes or bell peppers but to use the flesh only, then this is the best way I find to do this.

You want the skins to be left on during the roasting as you want the skins almost charred (blackened) to get the best flavour. But you do not want to use the skins.

Easiest way is to lightly oil the whole tomato or pepper and place in an oven proof pan or roasting pan and place in hot oven about 375 F or 200 C for about 30 – 45 minutes until the skins start turning black.

Then remove from oven and place cooked tomatoes/peppers in a plastic zip lock bag until cool. Keep it sealed so the steam and moisture stays in the bag.

Once cooled, remove the tomato/pepper, you will find the skins just lift off easily. Slice it in half and remove the seeds as you do not really want to eat these and use the flesh as you need in your recipe.

I do this when I am making soups and sauces. It just makes for easier blending and also the skins and seeds can be difficult for some people to digest.

I also cook my butternut squash the same way as above, just makes it easier than trying to peel the skin off prior to cooking. Also it gives vegetables such a great flavour when they are roasted.

When roasting various vegetables, such as potatoes, carrots, celery, onion and so on, use a large enough oven tray so the vegetables can be spread out without touching or overlapping each other.

Also start with the ones that will take longer to cook first then add the remaining ones as they continue cooking.

Potatoes and carrots will take longer than say mushrooms, celery, aubergine (egg plants) or courgettes (zucchini squash) to cook. So start with the potatoes and carrots and when they have become slightly softened then add the mushrooms, aubergine and so and continue to cook them until the last vegetable you added is cooked.


Doing it this way all your vegetables will be cooked as you like them. This will stop you having some overcooked, dried out, and to touch to eat, while the others are undercooked.

Always coat the vegetables lightly in oil before roasting and season with chopped herbs for a better flavour.

So give these tips a try next time and you will find it make it so much easier when you are preparing your meals.

MaryLee's Healthy Food and Easy Cooking - Fish and Seafood Soup

Hello,

Keeping with light, easy meals, here is another dish I think you will really enjoy. Recently I have been talking about soup and fish, this dish incorporates both.

Now I have mentioned that shell fish is high in cholesterol/fat, but I do enjoy it, only I keep it as a special treat rather than having it regularly.

Fish and Seafood Soup is such a nice soup and truly enjoyable especially with crusty bread for dipping.

Serves 4 – 6 depending on if it is a starter or dinner

1 medium onion thinly chopped
1 medium fennel bulb thinly chopped
2 cloves garlic thinly chopped
2 - 400g tins chopped tomatoes or 10 medium ripe tomatoes blanched and skinned
2 tbls (tablespoon) tomato paste
2 - 8 oz fillet white fish Halibut, Cod, Sea Bass (meaty fish) chopped 1 inch cubes
2 - 8 oz fillet salmon chopped in 1 inch cubes
15 fresh clams
15 fresh mussels
15 fresh large shrimp or prawns peeled
1 bay leaf
1 tbls light oil
3 cups fish stock

In large saucepan heat oil add onion, fennel and garlic and stir until soften do not brown. Add tomato paste and mix thoroughly, then add the tomatoes fish stock and bay leaf. Simmer about 30 minutes.

Add the cleaned clams and mussels once they have opened, approx. 10 minutes (remove any that have not opened) then add the fish and prawns, continue to simmer about 5 – 10 minutes. Season with ground black pepper and sea salt if needed. Serve with crusty bread.

To clean the clams and mussels use a brush and under cold water scrub the whole area and with the mussels be sure to pull off the beard.

If the clams or mussels are open tap them, if they do not close then disregard them.

As an alternative to crusty bread, you can also buy ready made pizza dough or make it yourself, lightly drizzle with olive oil and sprinkle with sea salt and chopped lemon thyme. Bake in 350 F / 170 C oven till golden brown to serve with soup.

If you are really watching your cholesterol and fat then only use fish and not the shell fish, however increase the fish portions.

MaryLee's Healthy Food and Easy Cooking - Vichyssoise

Hello,

With summer comes the sun, we hope. It’s the time of year we enjoy lazy sunny days, having a picnic in the park, spending a day at the beach or just relaxing in the garden under the shade of a tree. Whatever it brings, you do not want to be spending time in a hot kitchen or eating a hot and heavy meal.

With that in mind I will talk about this popular soup that is easy to make and is perfect for those hot sticky days where you just want to chill.

Vichyssoise

3 large potatoes peeled and diced
4 medium leeks using the white part only slice
6 cups stock – Vegetable or Chicken
1 cup low fat milk or cream fraiche
Fresh ground black pepper
3 tablespoons chopped chives

In saucepan with a little stock place leeks and simmer until soft, careful not to brown, add potatoes and remaining stock and continue to simmer for 30 minutes until potatoes and leeks are very soft. Blend till smooth. Add milk stirring well and chill.

Serve in chilled bowls with a sprinkling of chives and ground black pepper.

It is so refreshing and will keep for 3 – 5 days in refrigerator.

When cleaning the leeks to ensure you get all the soil out of them, slice along the length of the leek and rinse under water, before slicing.

MaryLee's Healthy Food and Easy Cooking - Beetroot

Hello again,

I love summer especially when the fresh vegetables are in the garden just waiting to be picked. You just can not get the same flavour from frozen or canned as you can fresh. So take advantage of these vegetables while they are plentiful. However, I must admit if you can not get fresh then frozen is the next best thing to use. But buy fresh when you can especially in the summer when they are easy to find.

Beet or Beetroot as some people call them, is a vegetable that a lot of people don’t use. I am not sure if it is because they can be a bit messy or if they think they should be pickled but cooked beets are wonderful. Here is a great way to prepare them.

5 or 6 fresh beet roots washed, may have to lightly scrap them to get all the grit off
5 or 6 cloves garlic not peeled
¼ cup water

Place beets, garlics and water in oven proof bowl and cover with lid or tightly with foil.

Cook 1 to 1 ½ hrs in 350 F or 180 C oven.

Remove and let stand about 10 minutes.

Great dish to serve with fish or meat, now don’t be afraid to peel and eat the cooked garlic as they will have a wonderful nutty flavour.

Here is a good cooking tip - when using crockery or glass oven dishes, if the food dries out and loses its liquid while cooking do not add cool or cold water to the hot dish as it will crack or break. If you have to add any extra liquid make sure you boil it so it is hot when adding to the hot dish and do so very carefully.

MaryLee's Healthy Food and Easy Cooking - Spicy Meatballs

Hello again,

I like food and I prefer to cook but I like easy meals to prepare. I get tired or eating the same things so I will add different types of flavours to the dish just to see what it will be like. Here is one I think is good fun and adds zing to a pasta dish.

Spicy Meatballs

1 package of ground lean mince depending on how many but 1 lb should be enough for 4
1 large onion finely chopped
2 cloves garlic crushed or finely chopped
1 – 2 red chilli pepper seeded and finely chopped
1 tbsp (tablespoon) peanut butter
1 tbsp coconut cream or coconut
1 tsp (teaspoon) ground coriander

Mix all the above ingredients together and roll into bite size balls. Cook over medium low heat in skillet/frying pan browning on all sides. Remove and drain on paper towel or kitchen roll then toss into cooked spaghetti.

Here is my spaghetti variation, rather than having a tomato or cheese sauce.

Cook the spaghetti/pasta in lightly salted water, I like my pasta firm not soft and mushy, but cook yours to the texture you prefer. When it is almost cooked, then take

1 small onion finely chopped
3 - 4 cloves garlic crushed or finely chopped
2 tbsp light oil
4 tbsp chopped parsley
Ground fresh parmesan cheese

Using same skillet/frying pan the meatballs were cooked in but first remove the cooked meatballs, keep them warm by covering with tin (aluminium) foil.

Heat the oil in the frying pan sauté or cook the onion until tender but not brown, add the garlic cook another 2 minutes stirring while you do this, then take about ¼ cup of the pasta water and add to the pan, mix well and let it gently boil down.

Drain the pasta then add it to the pan with the onions thoroughly toss it so it is well coated, toss in the meatballs and continue cooking for about 1 minute.

Remove to serving dish and sprinkle with parsley and cheese.

I will also add some roasted tomatoes to this dish for colour, or roasted bell peppers.

Now I will eat the meatballs on their own with roasted vegetables or rice. When eating them on their own I tend to make them larger about the size of golf balls.

*note – be very careful after handling chilli’s make sure you wash your hands before touching your eyes as chilli juice is very hot and will burn.

MaryLee's Healthy Food and Easy Cooking - Spinach Cod Wraps

Hello,

I said on one of my earlier blogs I would give a few ideas about how to cook some fish for a healthier option than red meat.

I am getting older, I have reached that critical age, where I hear of more and more people around my age suffering from blocked arteries having to have heart by pass surgery or have had heart attacks and I’m only in my 40’s! Scary!

More and more younger people are suffering from illness that we used to relate to people in their late 60, 70’s or higher not before they reached 50.

More people are eating convenient food, easy accessable foods that are higher in fats and sugars. This leads to more people suffering from high cholesterol, diabetes, blocked arteries and heart problems to name a few and these have now become a younger person’s illness.

Because of this, we have cut back on our fats and started adding more fish to our diet and looking at a healthier ways in cooking meals.

Meals can become mundane if done the same way each time you prepare them so here is a variation to baking fish.

Spinach Cod Wraps will serve 4

4 - 6oz pieces of cod
8 – 10 large spinach leaves
3 tbsp (tablespoon) white wine
1 lemon cut in wedges
½ tsp (teaspoon) grated nutmeg
4 tbsp chopped parsley

Season cod with pepper

Blanch spinach leaves in boiling water 10 seconds then place in cold water. Lay flat on paper towel pat to dry.

Wrap the spinach around the cod until completely covered. (may have to use more spinach leaves depending on size of leaf)

Place in lightly oiled oven proof pan or roasting tin. Sprinkle with nutmeg, pour over the wine and cover with lid or tin foil (aluminium foil).

Place in preheated oven 350 F or 180 C and poach for 15 minutes.

Serve with wedge of lemon, on a bed of rice.

Or alternatively with a salad, boiled new potatoes or roasted vegetables.

MaryLee's Healthy Food and Easy Cooking - Eggs

Hello again,

Simple cooking is just that, simple.

How difficult is it to crack an egg or two into a bowl, (if you are watching your fat/cholesterol then only use the whites) chop up 1/3 of an onion, 1 celery stalk, 1 medium mushroom, throw in a handful of peas, drop of milk and mix all together? Season using pepper, a dash or 2 of Tabasco sauce or chopped herbs. Pour this into an lightly oiled oven proof bowl place in oven at 325 F or 150 C for about 30 minutes. There you have an oven cooked omelette. How easy and fast is that! Or you can place in lightly oiled skillet/frying pan with lid over medium heat for about 2 – 4 minutes.

If you are watching your fat intake or cholesterol, then cut back on number of eggs with yolks you eat each week.

Staying with eggs then take eggs, if they have come out of fridge, fill saucepan with cold water, place eggs in saucepan and place over high heat, bring to boil and cook for 1 – 2 minutes. Carefully remove from water and you should have soft boiled eggs. Doing it this way should prevent the shell from cracking and having the egg seep out into the water.

If the eggs are at room temperature then once the water has boiled gently, using a spoon, place the eggs in the water and cook for 2 – 3 minutes.

For harder eggs leave cooking for another 1 – 2 minutes.

Chop them and place in green leafy salad or serve with whole grain bread. This is a simple meal in minutes, with no real effort.

Poached eggs are easy, just lightly oil the cups in the poacher, filled poacher with water but not over the cups, bring to boil, crack each egg into cup, replace lid and cook for 2 – 3 minutes.

Don’t despair if you do not have a poacher, just fill a saucepan with water add ½ teaspoon salt. Get the water boiling then turn heat down slightly to a gently rolling boil, not a vigorous boil.

Carefully crack each egg into the rolling water, let cook for 2 – 3 minutes for soft, add 1 minute at a time for hard, with a slotted spoon (a spoon with small holes in it for draining), gently lift each egg out and place on warm plate. Again serve with whole grain bread, toast or with a salad.

These are great for any meal or snack. Sometimes I place the omelette onto a wrap, roll it up for a snack. This is especially good idea for kids.

MaryLee's Healthy Food and Easy Cooking - Monkfish Salad

Hello,

This is another healthy alternative to red meat, Monkfish.

Again this is white fish and I am putting it into a salad for a light meal in the summer also a change from grill, BBQ or baked.

1 pound (.5 kg) monkfish
1 grapefruit peeled and sectioned and cut in half
½ cup black or green olives or mixture
2 tbsp (tablespoon) Dijon mustard
½ cup olive oil
Cracked black pepper

Place monkfish in saucepan and cover with water. Cover, bring to boil then remove from heat and let stand for 5 minutes. Remove fish and let cool.

In bowl combine olive oil, mustard and pepper, mix well then toss in grapefruit sections and cooled monkfish cut into bite size chunks.

Place this over mixed green leaves such as spinach or over bean or alfalfa sprouts. Should serve 4

MaryLee's Healthy Food and Easy Cooking - Fish, Healtheir Choice

Hello,

Healthy is boring right? Well no not true, healthy can be interesting and meals tasty.

When you hear healthy, do you tend to switch off, don’t want to know? Tired of hearing how we are turning into a fat society; our children are facing a lifetime of health problems because they are not exercising enough and becoming over sized.

There has been so much said about eating healthy foods, cut out fats, and sweets. Eat more fish less red meat for a healthier choice.

Fish yuk, who wants to eat fish! It smells fishy and when cooking it can make the house smell. But that’s only when you poach certain fish (cooking it in a water bath).

Give fish a try you will be surprise. If you are concerned about the strong taste then try some of the milder flavour fish such as Halibut, Cod or Sea Bass. I personally do not like eating around bones so I buy fillets.

When I cook them I like to grill/broil them. I will crush herbs and spices such as coriander seeds, cumin or rosemary with dried chilli peppers, rub them over the fish fillet and then cook them. Gives it a bit of a kick with the chillis.

Another way is take the fish fillet, roll in corn flour, add a little flavouring to the corn flour such as ground ginger, dill, cumin. If you have children then cut into 1 inch strips (fingers) then roll them in the corn flour.

Take a skillet/frying pan lightly coat with oil. Over medium heat cook each side of the fish till lightly brown about 1 ½ - 2 minute each side.

Serve with salad or rice or if you have left over boiled potatoes, then slice them and brown them in the skillet just before you cook the fish.

Fish is a healthier choice; try various types of fish some you will like and some you won’t. But be brave give it a try.

MaryLee's Healthy Food and Easy Cooking - Oily and Non Oily Fish

Hello again,

I have been talking about meals you can make that do not have to be complicated or take a lot of effort to prepare, which are healthy.

What is the difference between healthy and unhealthy meals. For example you hear that you should add more fish (oily fish which have omega 3) to your diet to be healthier but they do not tell you which ones.

Did you know that yes eating more fish is a healthier choice and easier for your body to use than meats heavy in fat but that some oily fish can be just a hard on your body if you eat too much of them.

Salmon is good for you but it is an oily fish so you should only have it say once a week rather than each day.

Here is a list of the more common fish that you hear about, which are oily and which are non oily, that may help you when choosing your meals.

Oily fish are: Salmon, Trout, Sardines, Kippers, Tuna, Swordfish, Mackerel, Pilchards and Herring.

Non oily fish are: Cod, Haddock, Plaice, Coley, Whiting, Lemon Sole, Skate, Halibut, Rock Salmon/Dogfish, Catfish, Dover Sole, Flounder, Hake, John Dory, Monkfish, Red Snapper and Sea Bass.

If you want a more extensive list go the Food Standard Agency.

But do not confuse seafood with fish. Seafood for example, Crab, Lobster Mussels and Shrimp to name a few, are shell fish and are high in fat/cholesterol. I call these luxury foods and eat them occasionally not on a regular basis.

Don’t be afraid to try the different fish and I will give you some delicious recipes to follow in my up coming blogs.

MaryLee's Healthy Food and Easy Cooking - Pancakes

Hello again,

Everyone thinks pancakes should only be for breakfast however, I don’t think of them as breakfast food, I enjoy them anytime.

When fresh berries or peaches are in season then there is nothing nicer than having them topped on your pancake. They are simple to make and what an enjoyable meal especially when you want something light and easy.

1 cup flour
1 cup low fat milk (I use rice milk)
2 tsp (teaspoon) baking powder
1 tbsp (tablespoon) light oil or olive oil
1 egg lightly beaten

In bowl mix flour and baking powder together, gently pour in milk mixing all the time you are pouring. Add the oil and beaten egg and mix thoroughly the batter should be smooth and runny.

Very lightly oil skillet/frying pan place over medium heat. Make sure the skillet is hot then add ¼ cup of batter to pan. Depending on size of pan will determine if you can cook 1 or 2 pancakes at a time.

Cook about 1 ½ minutes one side flip over and cook about 1 minute the other side. The pancake should rise up while cooking. If it does not then the pan is not hot enough.

If topping with fresh fruit then add ½ tsp of cinnamon powder to the flour before mixing.

Top with maple syrup or honey for a special treat, but use sparingly.

Light lunch or great start to the day.

MaryLee's Healthy Food and Easy Cooking - Tomato Sauce

Hello again,

I think a good tomato sauce is something that everyone can enjoy with just about any type of meal.

On days when I know I will have a little more time in the kitchen for breakfast there is nothing I like more than a cooked breakfast. Roasted potatoes, mushrooms sprinkled with paprika and a chunky tomato sauce.

To make the sauce

1 400g can peeled chopped tomatoes or 8 ripe tomatoes chopped
1 onion diced
1 stick celery diced
2 carrots diced
2 clove garlic finely chopped
1 sprig rosemary
1 sprig thyme
2 tbsp (tablespoon) chopped fresh basil
¼ cup tomato sauce

In saucepan place all the ingredients cover and bring to boil, simmer for 30 minutes stirring occasionally.

Before serving remove the rosemary and thyme stalks.

If wanting to use this sauce over pasta then you may want to mash it down or blend it for a smoother texture. I like it both ways. Just depends on my mood at the time.

Use as a vegetable dish with your lunch or dinner or over baked potato or cooked rice, it is so versatile.

MaryLee's Healthy Food and Easy Cooking - Cabbage Rolls

Hello again,

Okay this time lets try something that is just a little more fiddly to prepare but it is not difficult.

Stuffed Cabbage Rolls

Blanch 10 – 20 large cabbage leaves or greens. In saucepan bring water to the boil, put cabbage leaves in for 10 – 20 seconds or until soft. Remove them to a bowl of cold water.

Filling

2 – 3 cups cooked rice (see earlier blog)
4 spring onions finely chopped
1 chilli pepper seeded and finely chopped
2 clove garlic finely chopped
3 tbsp (tablespoon) tomato paste
1 tsp (teaspoon) cumin seeds
2 tbsp fresh parsley chopped
½ tsp cinnamon powder
1 cup vegetable stock

In skillet/frying pan over medium heat, heat oil, add onion garlic and chilli pepper and stir till soft. Add tomato paste, cumin seeds, cinnamon, parsley and rice and stir until well mixed. Remove from heat let cool until can handle with your hands.

With clean hands place approx 3 – 4 tbsp of filling to top edge a cabbage leaf, roll into a neat log/parcel. Repeat this for each leaf. Place parcels flap side down, into lightly oiled oven proof bowl. Pour over the stock and cover with foil.

Bake 30 minutes at 375 F or 190 C.

If using the chilli pepper then I recommend you mix ½ cup plain yogurt, with 1 tbsp fresh mint chopped. This will help cool and soothe the burning sensation you may get from the chillis.

Tip, if you find the leaves are too difficult to remove from cabbage then place the whole cabbage in boiling water for 5 - 10 minutes remove let cool, leaves should be much easier to remove now. Then you will not have to blanch them as this already blanches them.

You can replace 1 cup of cooked rice with 1 cup cooked mince if you wish.

MaryLee's Healthy Food and Easy Cooking - Beef Stew

I am back again,

I am going to talk about what I call comfort food today. There is nothing more welcoming especially on a chilly or damp evening then a hearty beef stew.

This one I am using Okra for one of the vegetable. Okra has a delicious taste but can be slimy in texture and this is not a texture most of us want to have. To stop this happening you have to marinate the okra in vinegar for 30 minute, this should make them crunchier.

1 tbsp (tablespoon) olive oil
2 medium onions cut in eighths
1 kg stewing beef or steak cut in cubes
¼ cup tomato paste
1/3 cup red wine
1 tbsp fresh coriander chopped
3 tbsp fresh parsley chopped
8 – 10 baby potatoes quartered
2 cups beef stock
350 g fresh okra washed and gently peel off the course out end of the stalk, or use can okra drain and rinse if you can’t find fresh

In skillet/frying pan heat oil add onions cook until soft. Add meat and brown, add wine, tomato paste and coriander, cover and simmer for 30 minutes. Add potatoes and beef stock, simmer uncovered for 15 minutes. Stir in parsley and okra and continue to simmer for 10 minutes.

Try okra to determine if you like it, if no use zucchini, snow peas or green beans instead.

For a healthier version substitute the beef with chicken, turkey or ostrich and chicken stock for the beef stock.

MaryLee's Healthy Food and Easy Cooking - Fruit, Nut and Yogurt Surprise

Hello again,

I have talked about how cooking does not have to be difficult and it can be enjoyable to do.

When I am cooking I use that time to think through problems I am having or plan what I need to do tomorrow. Or, I have a portable stand/speaker for my I-Pod so I can have it in any room I want, that way I can have my favourite music playing or an audio book or language course, depending on my mood.

I have talked about main meals but what about a desert that is easy to make and healthy enough but I would not recommending this every night.

Fruit, Nut and Yogurt surprise, depending on the time of year I use what fruit is in season.

Fresh strawberries sliced
Fresh peaches sliced
Fresh blueberries
Toasted pine nuts
Sliced walnuts
Plain Yogurt (I use Greek as it is thick)
Honey

In bowl place layer of strawberries, sprinkle with walnuts cover with a layer of yogurt. Then place sliced peaches over the yogurt sprinkle again with walnuts cover with yogurt. Top with blueberries, pine nuts and then drizzle honey over the top.

This is so easy to make and it has wonderful flavours, the sweet of the fruit and honey with the tart of the yogurt and crunch of the nuts.

MaryLee's Healthy Food and Easy Cooking - Vegetable Bake

Hello again,

I have been talking about how I enjoy cooking and how I am so surprised at the number of people who do not cook. They find it takes to much time and effort to do so rather just buy ready made meals or take away or go out for meals.

It is so easy to do just go into any grocery store and you will see so many meals to choice from so it makes it even easier to just pick up your meal and go.

However, if you are like me and wanting to eat healthier and watch your weight then ready made meals may not be the best choice. Fast foods do have a few healthier choices but still they have more fat, salt and sugar than you need. Restaurants will do their best to provide you with a healthier choice but you do have to ask.

Since I like to cook I find it does not take much effort to prepare a great meal. But I understand it can be daunting for someone who does not know where or how to start.

I always say keep it simple, that way you will produce meals you enjoy and they do not tend to turn out to be a disaster.

When cooking a meal you do have to do just a little preparing so you get everything ready at the same time. Try to keep everything you are doing close to each other that way you can keep your eye on each dish.

Here is an easy receipt to follow and a fun meal to make. Vegetable bake.

2 medium potatoes thinly sliced
1 onion thinly sliced
2 carrots thinly sliced
1 medium courgette thinly sliced
2 tbsp (tablespoon) olive oil or light oil
¼ cup of water or stock

½ cup grated parmesan and cheddar cheese (use light cheese when you can)

Once you slice all the ingredients then place in bowl (not the cheese) and using your clean hands toss them with the oil until all are lightly coated.

Layer vegetables in oven proof bowl overlapping each other season each layer with a melody of fresh chopped herbs or dried herbs of your choice, pour over water or stock, cover with foil and bake for 30 minutes at 350 F or 160 C or until tender.

Remove foil and cover with cheese return to oven with foil off and continue to cook until cheese has melted and browned.

Serve by itself or with fresh green salad. I also will put sliced cooked ham in the layers makes a great meal.

Substitute one potato with a sweet potato or use a butternut squash.

MaryLee's Healthy Food and Easy Cooking - Stocks

Hello,

In my last post I said I would talk about stocks.

There are very good stocks you can purchase now from grocery stores which are good to use however, I prefer to make my own. But when in a jam I will use the stock cubes but these are very salty.

When I make my stock I freeze it in freezer bags or containers. Portion size is 1 – 2 cups each, then I can pull them out when needed. I also put in ice cube trays for easier use. Once frozen just put into freezer bag and pull out the necessary number of cube needed. Simple!

An easy trick for stock is when cooking potatoes or vegetables drain liquid into a bowl and use it for stock. Potato water can be a little cloudy so if you want a clear stock, then keep only the vegetable water.

These are great for soups, sauces, stews, and casseroles.

Here is how I make my stock.

Vegetable stock

2 carrot cut in half
2 celery sticks cut in half
1 onion cut in half
2 clove garlic cut in half
1 bay leaf
1 sprig thyme
1 sprig rosemary
Ground pepper

Put in saucepan, add water almost to the top of the pan, and gently boil for 1 hour. If you boil it to rapidly the liquid will reduce very quickly, which you do not want. Remove the vegetables keep only the stock

Chicken/Turkey Stock

1 chicken or turkey carcass
1 onion cut in half
1 celery stick cut in half
1 clove garlic cut in half
1 bay leaf
Ground pepper

Place carcass into sauce pan add the vegetables and pepper cover with water and simmer for 1 – 1 ½ hours. Do not let the liquid reduce down to much. Keep only the liquid.

Use beef or lamb bones instead of chicken but before freezing let cool and skim off the fat that will rise to the top of the liquid.

MaryLee's Healthy Food and Easy Cooking - Gazpacho

Hello again,

During the summer I tend to not want to have hot, heavy foods that the body has to work at to digest. I much rather have easy foods that do not take a long time to prepare and less to cook.

If you have never tried Gazpacho (cold Soup) then this one is a good start.

It is refreshing and perfect for a hot summer day.

This serves 4

2 red bell peppers quartered
2 tbsp olive oil
1 onion finely chopped
2 clove garlic crushed
800 g ripe tomatoes (2 cans chopped tomatoes)
150 ml or 2/3 cup red wine
600 ml or 2 ½ cup vegetable stock

Place quarter peppers skin side up, rub will olive oil and put under grill until skins have charred. Let cool

Heat remaining oil in sauce pan add onion and garlic and cook until soft. Cut tomatoes into chunks add to pan. Scrape out pepper flesh and add to pan and cook gently for 10 minutes. Do not let it burn so stir as you go. Add the red wine and continue to cook for another 5 minutes. Add the stock and simmer for a further 20 minutes.

Let cool then bend until smooth, chill for at least 3 hour.

Serve topped with chopped chives and croutons.

To make the croutons, cut bread into cubs. Heat oil in frying pan add bread, fry until golden. Drain on paper towel and store in an airtight bag/container until needed.

You can use chicken stock rather than vegetable stock.

If you do not have stock already made then good stock is available in stores. Stock cubes will work but some of these can be very salty.

I will talk about making stocks next.

MaryLee's Healthy Food and Easy Cooking - Meat Loaf

Here I am again,

Continuing on with the mince theme, I thought I would tell you how I make a meat loaf. This is an easy meal to make and you can also use it the next day in a sandwich or as cold meat with a salad.

500 g minced lean beef
1 egg beaten
1 tablespoon tomato paste
1 tablespoon chopped fresh parsley, sage and coriander; however can use powder/crushed seeds if you like.
1 onion finely chopped
1 – 2 cloves garlic crushed or finely chopped
1 carrot finely chopped or grated
1 chilli pepper finely chopped (optional)
1 – 2 tablespoons worcestershire sauce or soy sauce

Beat egg in bowl, this will help bind the meat and hold it together. Add the mince and the rest of the ingredients to egg, using your clean hands mix well until everything is blended. Transfer to a loaf pan or oven proof bowl, pat it down so well formed. Bake in oven at 325 F or 160 C for 1 hour.

Remove from heat, let stand for 10 minutes. Then carefully pour off juices, run a knife around the edge of the pan/bowl and turn meat out onto plate. It is ready to slice. Serve with potatoes, vegetables or salad, it is your choice.

This can be kept in fridge for 3 – 5 days so it is great to have if you have a busy week coming up. You can reheat or eat cold.

You can also replace beef with minced chicken or turkey.

Save time while cooking the meat loaf put a few potatoes in the oven to cook at the same time.

MaryLee's Healthy Food and Easy Cooking - Shepherd's Pie

Hello again,

Shepherd’s pie is an oldie and a favourite. There are so many variations you can use for this.

If like me you are trying to cut down on your fat you can do this with chicken, turkey or venison mince rather than lamb or beef. Another alternative if you can find it is ostrich, which is wonderful to eat and virtually has no fat at all.

1 onion finely chopped
2 cloves garlic finely chopped
2 carrots finely chopped
1 cup peas
1 cup sweat corn
1 tbsp (tablespoon) worcestershire sauce
1 tsp (teaspoon) crushed coriander and cumin seed
½ cup stock
500g mince (lean)

Peel and cube 6 large potatoes, place in saucepan, cover with water and boil. When soft drain and mash, add about 2 tbsp milk to help blend potatoes. Some people like to use an electric mixer to whip potatoes, I prefer to mash as I like the texture better.

In skillet/frying pan put mince, onion, garlic and brown. Stir mixture to break it up. Add carrots, peas, corn, worcestershire sauce, crushed seeds and stock, mix well and continue cooking about 1 minute.

Transfer to oven proof bowl spread mashed potatoes over top and place in oven at 375 F or 190 C until potatoes brown on top.

Some like to sprinkle ground parmesan cheese over potatoes when browning, I sometimes like to sprinkle paprika overtop of potatoes.

Depending on the mince will depend on which stock to use. Chicken for chicken or turkey - beef for beef or lamb; if not sure just use vegetable stock.

This is something you can prepare maybe a day before but keep meat mixture and potatoes separate in fridge then put together when ready to put in oven.

It’s a meal in one and is not very hard to make and takes no more than a ½ hour to prepare.

Rather than bake in oven you can just place the mince over the mash potatoes or even put overtop of a baked potato. There are so many choices you can do with this.

MaryLee's Healthy Food and Easy Cooking - Grilled Chicken Breast

Hi again,

Here is another summer meal to consider, it’s light and easy to do and takes no effort at all.

Grilled chicken breast served with roasted cherry tomatoes and potatoes for 2.

If you want to marinate your chicken breasts then use the same marinade as for the seared tuna.

2 medium size potatoes washed peel if you wish I usually leave the skins on.

Cube potatoes into bite size pieces and lightly cover with light oil or olive oil, put into roasting pan without the lid, season lightly with pepper or mixed dry herbs of your choice.

In an oven proof bowl place washed cherry tomatoes, 2 cups, drizzle with olive oil and lightly season. Cherry tomatoes come in different colours, any will do.

Place both potatoes and tomatoes in pre heated oven 350 F or 180 C and roast for approx 30 minutes. Or until the tomatoes split and turn slightly brown and potatoes are soft and golden brown.

Meanwhile while these are in the oven pre heat grill, once ready place the 2 chicken breast under the grill cook approximately 5 - 7 minutes one side turn and continue to cook approximately another 5 minutes or until the chicken juices run clear and chicken is cooked. You must watch to make sure they do not burn. You may have to lower the tray if it is to close to the element and the chicken is burning.

If you do not have a separate grill oven then when the tomatoes and potatoes are almost cooked put on bottom shelf and turn the oven to grill/broil. Place the chicken breasts under the grill and cook as above.

If you rather you can always BBQ the chicken but not everyone has a BBQ.

MaryLee's Healthy Food and Easy Cooking - Seared Tuna

Hello again,

Here is an easy meal to prepare and is great either for lunch or dinner.

As I said before during the summer when it can be very hot and humid the last thing I want to do is eat or prepare a heavy meal. I much prefer something that is light and simple to make.

Seared tuna is one of the easiest things to do. Tuna is a meaty rather than a flaky fish, and it is really good for you and has a wonderful flavour.

In a bowl combine 1 tsp (teaspoon) grated fresh or powder ginger, 4 tbsp (tablespoon) soy sauce, place tuna steaks in and add enough water to cover. Let marinade for at least 30 minutes. You can marinade tuna for a day if you like just keep it in the fridge. If you do not have a bowl then marinade in a zip lock bag. Just make sure you seal it well.

Heat skillet/frying pan and cook the tuna steaks for approx. 2 minutes each side. Depending on how rare you like your tuna you may want to increase the cooking time by a minute at a time.

Tuna should be served slightly rare for the full flavour but, I know that some people just can not get their heads around this. Try it, you will be pleasantly surprised.If you do not enjoy it rare, just be careful when cooking it you do not over cook the tuna as it will become tough and have less flavour.

Serve with boiled new baby potatoes with mint and a fresh green leafy salad.

Place washed potatoes in sauce pan with enough water to cover them, gently boil them until they reach the tenderness you prefer. I like my potatoes still firm not mushy soft. Cooking should take about 20 minutes. Drain and sprinkle with light oil or olive oil and chopped fresh mint.

MaryLee's Healthy Food and Easy Cooking - Pots and Pans

Hello again,

I have been talking about losing and controlling my weight using healthy foods as well as talking about how cooking does not have to be a chore nor difficult and giving you ideas to make cooking simple. I like to cook and have been doing so for many years however, I should mention that cooking is made easier if you have the proper utensils to use.

There is nothing more frustrating than wanting to make a meal and not have the right pan or oven proof dish to use. Improvising will work but if you are not sure then it can turn out to be a disaster and could even put you off trying to cook.

Now do not go out and buy the most expensive pots and pans or oven proof bowl sets. What you want is just to have a set that will meet your requirements. Do not spend lots of money if you do not have too, especially if you are not sure you will use it all.

Starting out, if you do not already have, you need a good skillet/frying pan, a large and medium size sauce pan with lids, a roast pan with or without lid, and a couple of oven proof bowls with or without lids. The size of these will depend on how many you will be cooking for and also the size of your oven. You can always add to this when you need.

You will also need a good lifter/spatula, mixing spoons with long enough handles that you do not burn yourself when stirring and a couple of sharp knives. Dull knives are dangerous, you must keep your knives sharp. You will also need a can opener, tongs and scissors.

If you have electric pans and cookers then great, some of these are really good. What I am saying is you just do not have to have more than you need. I find I have my favourite pots and pans and bowls that I tend to use over and over again and some I hardly ever touch.

I know myself I could buy different pots, dishes and utensils because there are so many out there but I stop and think where will I keep all these. Quite a few apartments/condos, flats and houses do not have a lot of cupboard or counter space, so this is another thing you need to think about before going crazy on a spending spree.

I hope this helps a little if you are just starting out and not sure what you really need in order to get in the kitchen and start cooking.

MaryLee's Healthy Food and Easy Cooking - Roast Chicken

Hello again,

I have been talking about healthy eating and how you can lose weight without giving up foods you love. I have also been talking about how cooking does not have to be a chore nor does it have to be difficult.

Once you have started cooking a few simple meals then you may want to move on to a meal that appears to be a little more difficult to prepare but once you try it you will find it is not that difficult.

The trick is having the confidence to try. Look at cooking as an enjoyment rather than a duty or chore. A lot of times it is not the fact you can not cook it is because you have not tried or been shown how and it seems overwhelming.

Here is a meal that is a little more difficult to prepare but very enjoyable to eat. Roast Chicken

If chicken has been frozen be sure it is completely thawed before preparing.

Wash chicken thoroughly. This is something a lot of people do not like but it’s not hard to do, just rinse the chicken under cool water. Pat the chicken dry with paper towel and place in a roasting pan. Season inside the cavity and the outside of the chicken with pepper, or a dried melody of herbs and spices, then put fresh rosemary, thyme, sage and onion in cavity of bird.

Cover using either the lid or foil and place in oven at 325-350F (160 – 180 C) for (18 -20 mins per 450g (1 lb) + 20 min extra) Usually about 2 hours but the best way to tell if the chicken is cooked, using a knife stick it into the thigh area and if the juices run clear the chicken is cooked. If pink then continue cooking about another 30 minutes and check again.

Roasted potatoes will go well with this meal. With about an hour left to cook place washed potatoes cut in half around the chicken. Continue to cook covered then take lid off for last 20 minutes.

Serve with any vegetables you wish. (I prefer to steam my vegetable when possible)

MaryLee's Healthy Food and Easy Cooking - Aubergines

I am back again,

I would like to talk about a few meals that I think you will enjoy and are very easy to make.

Even though I am a meat eater I do enjoy vegetables and vegetable meals can be really satisfying. It is not always necessary to eat meat but I do like to have some kind of protein with my carbs.

These dishes I am going to talk about uses the lonely aubergine. Aubergines (egg plants) are a wonderful vegetable and not used enough mainly because people do not know what to do with them.

Baked aubergine

Take whole aubergine and cut a wedge out of the centre. Place in the wedge pesto or tomato sauce of your choice, sprinkle with a little parmesan cheese and replace the wedge cap. Bake in oven approx 30 minutes until soft.

Depending on size of aubergine either cook one per person or if larger cut into portion size.

Another way to prepare it is to chop aubergine into bite size pieces, roll in wholemeal flour, or flour or corn flour. To make interesting add a variety of herbs and spices to flour mixture. Place in lightly greased oven pan and bake till golden brown. I do not usually use ready made sauces but try using a low sodium black bean sauce. Pour over aubergine and return to oven for about 10 minutes.

Another great way to cook aubergines

Cut aubergine into ½ inch slices do the same with a onion, courgettes and mushrooms.

Grate some mozzarella cheese (low fat if you can find it)

Using a deep baking lasagne dish, put layer of aubergine, layer of onion, and sliced courgettes and sliced mushrooms, repeat till dish is almost full then cover with tomato sauce and bake in oven at 350 F or 180 C approx 30 min until soft. Cover with cheese and return till melted.

Tip: once aubergine is chopped or sliced place in strainer and sprinkle with salt for approximately ½ hour to release liquid which can make it taste bitter, pat dry before use.

MaryLee's Healthy Food and Easy Cooking - Rice Salad

Hello once again,

Talking about left over rice here is another way to use it.

In the summer when it is really hot I just do not want to have anything heavy to eat. I just find it is more comfortable and enjoyable to eat lighter and cool foods, so a great way to use up rice is to put it in a salad.

By this I do not mean putting it over leaves but to add ingredients to it to make a salad such as

Diced or chopped carrots, cucumbers, bell peppers, mushrooms, spring onions, snow peas, green or yellow beans, broccoli or any other vegetable you prefer.

Toss these into 1 – 2 cups of cooked rice and cover with an oil and vinegar dressing. (see below)

Serve with cold meats, such as ham, chicken or beef. Perfect, it is light but filling and best of all healthy.

Oil & Vinegar Dressing

175 ml olive oil (extra virgin strongest flavour)
4 tbsp wine or balsamic vinegar
1 tsp wholegrain mustard
1 clove garlic crushed or
1 tsp shredded ginger

Place in bowl and whisk well, season to taste.

For variation add fresh coriander, chives, basil or mint chopped or slightly crushed.

MaryLee's Healthy Food and Easy Cooking - Fried Rice

Hello,

Following on with the rice lets talk about how we can use rice once it is cooked. Cooked rice will last up to 5 days in the fridge so it can be used in different meals.

Fried rice can be a simple to prepare and by adding any ingredient to it will make a great meal and it will only take minutes to do. With this one I am using chicken.

1 – 2 chicken breast cubed or diced
Onion finely chopped
1 – 2 cloves garlic finely chopped
Carrot cubed or diced
½ cup peas
½ cup corn
2 tbsp (tablespoons) chopped parsley, coriander and chives
1 – 2 cups cooked rice
2 tbsp soy sauce
1 tbsp oil

In hot wok or frying pan heat oil, put in onion stirring until onion becomes transparent add chicken and continue stirring until chicken has become white will be partially cooked at this point.

Add garlic then the carrot stirring constantly to avoid burning. Once the carrots have cooked to the texture you prefer add the peas, corn and herbs stirring for another minute, stir in the rice.

Check the chicken to make sure it is cooked through, it really should be by now, add the soy sauce just before you are ready to serve.

This meal is simple to make and more important wonderful to eat. What a great way to use up left over rice.

Once again experiment with different vegetables, meats and herbs.

MaryLee's Healthy Food and Easy Cooking - Rice

Hello again,

I am going to talk about rice. It is such a versatile carb which can be used so many different ways, once cooked can be used fried, in stuffing, salad, toppings applied to it and so on.

Cooking rice can be difficult as it tends to stick and go clumpy which can be really a nuisance, also not everyone likes rice as they find it can be very bland in flavour. But all this depends on the type of rice used and how it is prepared.

There are various types of rice on the market and most come with cooking instructions which are best to follow.

The rice I use the most is Basmati Rice which I find is easy to cook and has a lovely flavour.

The trick to cooking basmati rice is to wash the rice until water runs clean prior to cooking.

The best way to do this is put it into a mesh sieve and rinse in clean cold water.

Cooking instructions 1 part rice to 2 parts liquid

2 cups rice

4 cups liquid (I’ll use water)

In large saucepan with lid add the water then add 1 tsp oil and pinch of salt. Bring to the boil, add rice, stir, cover and turn heat to low. Cook until all liquid is absorbed approx 15 - 30 min. depending on your heat. Gas cooks quicker than electric. Do not be tempted to stir the rice during cooking or remove the lid to look as this will cause it to become sticky. When rice is cooked remove from heat and let stand for 5 minutes, rice will be separate and fluffy.

To flavour rice replace liquid with stock or add the following to the water:

1 tsp cumin seed
1 tsp coriander seed
1 tsp sesame seed
1 – 3 cardamom seed
In dry skillet place seeds over low heat till lightly browned

Remove and place in mortar and pestle and crush. Add to cooking water.
Or use cinnamon stick or vanilla pod cracked.

For a spicy variation add chopped pepper or 1 tsp cayenne pepper

MaryLee's Healthy Food and Easy Cooking - Rice Noodle Salad

Hello again,

I have said a few times now that I love to cook and try different dishes. Eating is such a social event it is a shame to miss out on it. There is nothing better than to have friends around either for lunch or dinner having a little banter going while you are cooking up a storm.

Going to a restaurant you always have to wait for the waiter/waitress to come around, meals do not always come together, people are waiting to be seated so you can not just sit and relax after the meal is over. There is always a bit of pressure you have to settle the bill and leave.

I much prefer to be at home where there is no time frame and you know everyone will get the meal at the same time and best of all you get to enjoy each others company.

Here is a simple meal I hope you will try, it’s for two but easy enough to double if having more people.

Rice Noodle Salad

1 small sweet potato cut into 1 inch cubes
1 red bell pepper, thinly sliced
½ small butternut squash peeled & seeded cut into 1 inch cubes
2 tbsp extra virgin olive oil
6 oz rice noodles – soaked in boiling water 5 min or till tender
Cup mangetout peas sliced long ways
4 shitake mushrooms sliced
2 sprigs of coriander
8 large prawns uncooked and peeled (may substitute with gilled tofu)

Preheat oven 200 degree C

Put sweet potato, butternut squash, red bell pepper, prawns in roasting pan, toss with oil and roast approximately 20 minutes or until tender. Prawns may cook quicker so may have to take them out earlier. Allow to cool.
(If using tofu then rather than roasting, grill separately.)

Pile noodles into two bowls and top with roasted vegetables and prawns and sprinkle with chopped coriander.

Make it a little more challenging and fun by using chop sticks rather than the usual cutlery. How much fun will that be.

MaryLee's Healthy Food and Easy Cooking - Couscous Salad

Hey it’s me again,

Staying with the summer theme of light and cool foods then couscous is something that gets ignored. Talking with different people many of them say they have never heard of couscous which is Durum wheat semolina. It is so simple to use and prepare, all you have to do is boil water and there you have it. In fact all you have to do is follow the directions on the package and you can not go wrong. Takes about 5 minutes to make.

Place 250g/1 cup couscous in a large bowl with 400mls boiling water and 1 tbsp (tablespoon) oil. Stir, cover and stand for 5 minutes. Fluff with a fork to separate.

Chop bell peppers one of each colour into bite size pieces.
1 Courgette chopped same size as peppers
Toss lightly in oil and place on baking tray and put in preheated oven at 350 F or 180 C till roasted turning slightly brown.

Toss into cooked couscous and season with fresh chopped parsley, chives and coriander.

Serve on its own or with a grilled chicken or turkey breast, fish fillet or hamburger pattie, how easy is that. You may wish to use roasted pine nuts or sunflower seeds or tofu rather than meat for your protein.

For variations on making the couscous, then use a stock rather than water.

MaryLee's Healthy Food and Easy Cooking - Chicken Breast Salad

It me again,

When summer arrives and the heat and humidity rises then light, cool meals are preferred.

One of the lightest meals and easiest for the summer to make is a chicken breast salad.

Now a salad does not have to be boring nor does it have to have no flavour. One of the main reasons people do not like salads is because they find the ingredients bland. The secret to a great salad is the leaves. I find just iceberg lettuce boring so I tend to use various leaves with it. And the next trick is do not smother or drown the leaves in dressing, you just want a hint of dressing so the flavour of the leaves come through.

Start by cooking a chicken breast one per person grill/broil or BBQ it. With chicken make sure it is fully cooked, the easiest way to tell if the juices run clear. Slice into thick strips. You can either have this warm or cold.

Mix the various leaves, spinach, watercress, rocket and roughly ripped iceberg into a large bowl.

Slice fresh mushrooms, spring onions, cucumbers, bell peppers or whatever vegetable you like and toss into the leaves. Season with your dressing of choice but remember to add sparingly. Serve out each portion into bowls or plates and place the sliced chicken breast on top. Simple and delicious.

Use a turkey breast or salmon or tuna fillet as an alternative to chicken.

Sample of various leaves and fresh herbs to add. A lot of times I use basil, coriander, chives or parsley these have great flavours and will add so much to a salad it will never be boring.