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.