Recommended yoga equipment...

Yoga Equipement:

Back Bender

Blocks

Clothing

Gloves

Mat

Yoga Band

These items are not all essential for basic yoga but if you want to feel like a pro then I feel they will certainly aid to a good work out. I use a yoga band daily and think this is probably the most useful piece of equipment a side from the clothing of course.

You need to be able to move easily which is why it is important to have great clothing.

Yoga Tips

Yoga is the most relaxing and benficial form of exercise in my eyes however before you take up your yoga learnings here are a few things to consider!

Talk to your doctor...

You should talk to your doctor to make sure practicing yoga will not worsen any conditions you currently have.

Buy a book with pictures of the yoga poses...

The pictures will give you an idea of the poses you will need to do.

Find a class...

There are many different types of classes. Some classes are more 'gentle' while others are designed especially for seniors.

Find a class that fits your schedule...

Many instructors give several classes a week. You will be more likely to continue to go if the timing of the class fits your schedule.

Listen to your Body...

Do not push your body too far

If you feel pain stop
If you can't do the pose

Don't force your body into it

Try different classes with different instructors...

Each instructor is conducts their class differently

Eat light before the class...

Try to eat at least two hours before class

If you must eat before class, eat light.

Have a Yoga Buddy...

Try to get a friend to do yoga with you

You can encourage each other

Stretch...

To help avoid injuries, stretch before and after poses

Be patient...

Some yoga positions appear simple but they are not. Be patient when attempting to do a pose

Use the right equipment...

Skidless towels, yoga hand and foot gloves are designed to stops hands and feet from slipping when doing certain poses.

Now you have your tips - get a curve in your hips!

My top tips for a less lazy summer!

Summertime is here and we have all heard of the phrase “the lazy days of summer” However this doesn’t apply to those of us trying to “shape up for the summer!” I find summer time extremely busy with work, social events and we all want to be out enjoying the sunshine… so I hear you cry… what do we do?

Here are a few tips…

Schedule in daily exercise into your summer routine, staying in shape does take some forward planning, keep it like you would keep an appointment or meeting, you must have a least half an hour to schedule this in per day. I get up early before work to do so in the morning or just after work in the evening.

Don’t leave the house without bringing healthy foods for snacking, pack your bag with some oatcakes, rice cakes or health bars… apples are great too! This means you don’t stop at the nearest fast food restaurant and if you do eat out… eat fresh and natural low fat foods or sandwiches!

If you feel like your having a bad week then simply cut back on higher calorie foods, you are in control. Eat more fruit and vegetables instead of carbs or up your protein intake as this is low fat and will keep you full for longer. Also step up your exercise a notch! Fewer calories with more being burned should help you becoming balanced again.

Take advantage of the summer season and buy the fruit and vegetables that’s in season. Strawberries are wonderful – they are healthy and eliminate your sweet cravings!

Invent your summer to be a three month luxury trip with indulgent smoothies for breakfast and switch to berries and skimmed milk! Maybe take up swimming what a better way to cool down in the summer or take up a sport such as tennis! I love tennis on a sunny day!

Choose your most upbeat music to play, when the sun is shinning and your favourite tunes playing it can completely change your mood.

Join a fitness class… not only can you get fit but you can make some great friends to socialise with!Make sure you drink the recommended 2 litres of water a day… this will help hunger and prevent dehydration.

Dress sexy… it is summer after all and after this you should have an amazing body to show, it will help your confidence and leave you feeling great! Don’t forget a few important accessories those all important shades and a big smile! Your confidence will encourage your state of mind and now only will you look fit but feel fit too.
If you are planning a summer holiday then make sure there is access to a fitness suite, swimming pool or do what I do and run around the block in the blazing sun three times (the locals will think you are mad mind you!)

Stay positive... remind yourself daily what you are working for in most cases it isn’t about being slim at all but having the confidence to love yourself and feel at your best. So look good and feel great! Follow my tips and let me know how you get on!

Duckeys Quickie Healthy Desserts... Poached Pears

Poached pears with low fat yoghurt

• In a sauce pan poach one pear (per person) in simmering water
• Once poached remove the pear and add to a bowl
• Serve in a pool of low fat yogurt, berry compote or honey!

Duckey’s Healthy Quickie Meal... Turkey meatballs

Turkey meatballs

• Combine in a bowl 500g turkey mince
  
• Add 50g fresh breadcrumbs from wholemeal bread, 50g sultanas or rasins, 1 crushed garlic clove, lemon zest, a pinch of dried chilli flakes, and plenty of seasoning
  
• Roll into 20 small meatballs
  
• Cook in the oven for about 20 minutes, turning frequently until golden
  
• Add 250ml chicken stock and turn up the heat
  
• Simmer briskly for 5 minutes until the stock is reduced by half
  
• Meanwhile cook 350g spaghetti and add the cooked drained spaghetti
  
• Toss together and season.
  
  For dessert...
  
  One meringue nest with bananas and 0% fat Greek yogurt

Duckey’s Healthy Quickie Meal

Moroccan lamb

• Dry fry 500g lamb neck fillet in a non-stick frying pan
  
• Tip in 2 tsp of paprika and 3 tsp of ground cinnamon and fry for one minute
  
• Pour in 400g can of chopped tomatoes and 1 tbsp of chopped parsley
  
• Bring to the boil and then simmer gently with a lid on for 30 minutes or until the lamb is tender
  
• Serve with couscous or a jacket potato and steamed green beans.
  
  For dessert…
  
  Fresh fruit salad and 1 tbsp 0% fat Greek yoghurt.

Kuk Sool European Championships 2008!

The last week in May in our household is always known as Kuk Sa Nim week. It is the week that the Grandmaster In Hyuk Suh comes over to England for the first time in the year on his tour for the European Championships. This year the event is being held in Kings Lynn and I am so happy to be going. Having moved to Brighton four months ago now I haven’t been able to train on a regular basis as there are no Kuk Sool schools in this area.

I really really miss my training however as I am a little out of practise my role this year is to do my usual job of organising the music for the exhibition which takes place in the evening “the finale” lets call it, plus I am MC-ing! Oh gosh Duckey on the mic I hear you cry! It is a challenge I have to speak lots of Korean to thousands of people (including Koreans) to people from all over Europe!

As much as I am trying to prepare myself for it, it will be a great challenge and a chance for Rob to finally see what its all about! To me Kuk Sool is not just a hobby it has been a big foundation of my life and I truly believe I would not be where I am today without it! I am looking forward to seeing all my friends and fellow Kuk Sool members again and hopefully I will have more to report after the weekend.

If you would like more information about it then please get in touch!

Duckey x

Duckeys Chilli Con Carne Pie!

Now we are going to great a pie from Duckeys Chilli Con Carne Special!

So simply...

Create a mash...

3-4 potatoes (I use sweet potatoes)
3 tbsp hot semi-skimmed milk
1 tsp ground turmeric
2 tbsp chopped coriander

For the mash:

1. Cut the potatoes into even-sized chunks, add to a pan of cold water and bring to the boil. Simmer for 20 minutes or until tender, then drain

2. Tip the potatoes back into the pan and mash over a low heat, stirring in the milk, turmeric and coriander.

3. Season to taste.

Then to assemble the dish...

1. Preheat the grill

2. Spoon the hot chilli into a gratin dish and spread the hot mashed potato roughly over the top

3. Place under the grill for 5 minutes or until the topping is crisp and golden brown.

Here you have a great recipe for chilli! Enjoy mild or extra spicy!

Sweet Rice and Raisin Pudding

This delicious dessert provides 150 milligrams of calcium, plus lots of high quality protein, and plenty of B vitamins plus you can use last nights left over rice how cool is that!

RECIPE: Warm smooth and creamy melt in your mouth vanilla rice pudding dotted with plump rasins and drizzled with honey.

You will need:

2 cups brown rice, cooked
1 egg, 1 egg white
2 cups skim milk
1/2 teaspoon cinnamon
1/2 cup raisins
1/2 teaspoon pure vanilla extract
2/3 cup honey
1 teaspoon nutmeg


1. Combine all ingredients except nutmeg, and pour into a greased baking dish.

2. Sprinkle with fresh grated nutmeg.

3. Bake at 350 degrees for 30 minutes, or until set.

Based on individual serving.
Calories: 230
Total Fat: 2 g
Carbohydrates: 46 g
Protein: 8 g

Duckeys Choccie Cherry Bread Pudding

If you have some left over bread this will make the most delicious dessert and its even not as high on calories as you would think! This dish is rich, moist and very memorable.

RECIPE: Delciously moist and rich dark chocolte bread pudding laced with Cognac cherries.

You will need:

3 1/2 cups of 1/4-inch bread cubes
1/2 cup cherries
1/3 cup Cognac or spirit
8 ounces dark organic chocolate, chopped
1 egg and 2 egg whites, beaten
1 cup fat free milk
1 teaspoon vanilla
1/2 teaspoon cinnamon
1/2 teaspoon ginger
1/2 teaspoon nutmeg

1. Arrange bread cubes on cookie pan and allow to dry out overnight.

2. Preheat oven to 350 degrees.

3. In small bowl, combine cherries and cognac, allow to soften for 20 minutes.

4. Melt chocolate in top of double boiler with water in bottom pan. Cook and stir until smooth, remove from heat.

5. In large mixing bowl combine beaten eggs, crème fresh, skimmed milk, sugar, vanilla, cinnamon & ginger until smooth. Whisk in warm chocolate, then cherries. Let stand for 30 minutes.

6. Transfer equal portions to custard dishes. Place custard dishes in large pan, half filled with water and bake for 45 minutes. Remove from baking pan, allow to cool.

You will have a wonderful dessert fresh from the oven! You would never know its left over!

Based on individual serving.
Calories: 150
Total Fat: 8 g
Carbohydrates: 19 g
Protein: 2 g

How to Tan Safely and in Style!

Now a days having a tan is “trendy” and with our summer being a little on the rubbish side people have resorted to tanning safely the “fake” way. Now I don’t mean fake as in visiting your local tan booth this I would not recommend but why not try the “do it yourself” self tanners.

I am guilty of this and have even resorted to a spray tan at one stage this summer as I have booked a late summer holiday and feeling rather pasty! The spray tan I indulged in was at my local beauty parlour, now you have to be a little brave as you get to wear paper knickers and show your boobs to the beauty therapist but the result is worth it and last for 10-12 days.

HOWEVER a few tips:

Don’t shower for 8 hours after this has been done
Careful when you first come out as your still tacky and you can easily smudge yourself (if this happens use nail varnish remover!)
Be careful on hot nights and this could stain your bed or your clothes in fact
When it wears of be prepared for a few streaks!

Alternatively the “do it yourself” products I spoke about earlier are just as good! I am currently using the Johnson light building tanner in dark.


It builds a natural tone and I don’t have that pasty feeling. You can do this one twice or every other day to your desired look.

I don’t promote tanning salons or over excessive outdoor sunning, this causes a lot of sun damage and can lead to skin cancer, everyone is susceptible to skin cancer. No matter how light or dark your skin is, we all have to be protect ourselves by using sunblock and wearing protective clothing.

If you have a holiday coming up of course like me you love to get a tan and relax in the sun but you can do this safely!

A few tips to safe sunning:

• Use a good daily moisturizer—any moisturizer from Neutrogena with sun protection will do the trick. They're great and very light on the skin.
• Protect the parts we forget we have – Your scalp, ears, toes!
• Don't forget to protect your eyes. A great pair of fashionable sunglasses that offer broad spectrum protection are also a must-have.
• A sun hat – it looks good and protects
• Protect your lips with sunscreen, too – use an SPF 30 Pocket Sticks for Lips Only.
  

Your health is important and although sunning yourself may seem harmless if done over excessively this could prove fatal to your health!

Japanese Noodle Soup with Fresh Tuna

I like to cook from other nationalities so here is a great super healthy treat from Japan!

RECIPE: Seared Tuna Steaks, succulant in the middle served with noodles in a Japanese style soup.

You will need:

600 ml (1 pint) fish stock
4 tbsp reduced salt soy sauce
4 tbsp of sake of dry sherry
2 tbsp rice wine vinegar
1 tbsp sugar
2 tbsp sesame oil
250 g cooked noodles
4 tuna steaks
2 tbsp sesame seeds
Fresh coriander to garnish

To make:

1. Put the stock, soy sauce, sake, vinegar, sugar and 1 tbsp of the oil into a saucepan. Bring to the boil and cook uncovered for 15 minutes or reduce by about one third

2. Brush the tuna steaks with the remaining oil and coat the edge of the tuna with the sesame seeds

3. Cook the noodles in the soup according to packet instructions.
Heat a ridged frying pan until very hot and cook the tuna for 2 to 3 minutes each side

4. Transfer the noodles to serving bowls, pour over the stock, top with the tuna steaks and garnish with coriander. Serve immediately.

This really is an amazing soup with lots of protein and nutritional values!

Duckeys Banana Ice...

Here is a great summer favourite...

Recipe: A great Summer treat with a good source of fibre and vitamin C of iced banana.

You will need:

2 ripe bananas

To Make:

1. Mash the bananas

2. Transfer to a small plastic container. Cover and place in the freezer for several hours

3. Allow to stand at room temerature for 10 minutes before serving

4. Serve in bowls or in ice cream cones.

Simply yummy and refreshing! To be extra adventurous try adding some more fruit to this mixture!

To make more creamy simply add some low fat cream to this mixture!

Toasted Breakfast Wraps

Are you fed up of boring breakfast?

Then have no fear as Duckey is here to guide you to breakfast heaven! Not just yummy but low in fat and high in all the good stuff!

Recipe: Delicious, extremely healthy, and quick brakfast wraps for an alternative to boring breakfast!

You will need:

2 large bananas
2 nectarines, halved and stoned
2 tsp thin honey
4 low fat tortillas

To make:

1. Chop the bananas and nectarines and toss with the honey

2. Spoon the fruit down the centre of the tortillas and roll up, folding in the ends to enclose and form wraps

3. Heat a non-stick griddle pan over a medium heat

4. Place the tortilla wraps, seam-side down, in the pan and cook for 2 minutes each side. Serve warm.

These are amazing and perfect for a special breakfast or if you've had guests stay over. They also make a refreshing dessert!

Duckeys special healthy flapjacks!

In keeping this recipe simple I wanted to strip out the badness! So I have adapted this using apple juice to sweeten along with a drizzle of honey... banishing the sugar, butter and FAT!

RECIPE: Duckeys special morish flapjacks with raisins, oats and honey... the perfect dessert or afternoon treat!

You will need:
Apple juice
Drizzle Honey
150 g (6oz) Organic Oats
50 g (2oz) Sunflower Seeds
25 g (1oz) Sesame Seeds
50 g 2oz) Dried Apricot Pieces, chopped
50 g (2oz) Raisins

To make:

1 Add to a sauce pan the oats gradually adding the apple juice to form a porridge like consistancy

2. Add all of the other ingredients and mix together

3. Once a stoggy mixture has formed transport the contents into a greased baking tray

4. Cook in the oven for 20 - 25 minutes at 180°C until the biscuit is golden brown

5. Mark it into bars while it is still hot then allow to cool slightly, and cut into slices.

Store the bars in an airtight container; they will keep for one week.

You may at first find them bland but they are deliciously morish! As well as adding fruit you can add nuts, cherries, dates and even dunk them in 70% dark chocolate if you want to be a little naughty or try adding some chocolate chips!

Salmon, Wild Rice and Watercress Stew

As you know by now Salmon is one of my favourite fish dishes! I love the flakey pink flesh that is full of Omega 3! Sometimes I get a bit bored of having it on my plate with veg so here is a new take on a fish stew! Fish stew to me sounds disgusting however this sounds mouth watering...

RECIPE: Salmon stew combined of wild rice and fresh watercress in a mouth watering flavourful broth, serve with wholemeal crusty bread!

You will need:

1 onion, finely chopped
1 leek, finely sliced
2 garlic cloves, finely chopped
300 g celeriac, cut into 1cm cubes
100 g wildrice
750 ml fish stock, hot
100 g watercress, chopped
600 g salmon fillets cut into large pieces
Seasoning
2 lemons

To Make...

1. Add the onion and leek to pan and sauté for 3-4 minutes

2. Stir in the garlic, celeriac and rice then pour over the stock

3. Boil rapidly for 15 minutes

4. Cover and simmer for 15 minutes, adding extra water if necessary

5. Stir in half the watercress

6. Place the salmon on the rice

7. Season and squeeze over the juice of 1 lemon

8. Cover and cook gently for 7 minutes until the salmon is cooked

9. Flake the salmon into the rice and serve with the remaining watercress and wedges of lemon

I cannot tell you how yummy this is it is a great one to have if you have a lot of people round perhaps the family and makes a refreshing change in having salmon just cooked on a plate or in Stir-Frys!

Crustless Courgette Quiche

I love this Crustless Courgette Quiche! It couldn't be easier (since there is no crust to worry about)whic means its actually healthier!

You can make it ahead of time and reheat it or have it cold!

Try experimenting with other vegetables as well as - or instead of - the courgette.

RECIPE: Crustless low fat Courette Quiche perfect for Summer dinning!

You will need:

1 medium courgette, sliced or cubed
2 cups 500 mL low fat cottage cheese
3 eggs, beaten
1 cup 250 mL low fat Cheddar cheese, cubed
3 Tbsp 45 mL melted butter
3 Tbsp 45 mL flour
1 clove garlic, crushed
1 tsp 5 mL dried basil
Salt and Pepper

To make...

1. Pre-heat oven to 190 degrees

2. Combine everything in a bowl

3. Mix well

4. Pour into a greased pie plate

5. Cook in the oven Bake at least 1 hour, until knife inserted in middle comes out clean.

How easy can it be!

Duckeys LOW fat cheesecake!

I LOVE CHEESECAKE! I am sure every girl does... however I hate the calories that go with it! Cheesecake is such a rich dessert that you really need only a small piece.

But good new girlies (and guys!) here's a low fat version that uses a mix of light and fat-free cream cheese and low-fat cottage cheese to shave off a significant number of fat calories. Top with fresh berries... mmmm!

RECIPE: A scrummy low fat cheesecake, topped with a delightful assortment of mixed berries!

You will need:

15 low fat ginger or vanilla wafer cookies or use low fat digestives
1 calorie cooking spray
16 ounces of fat free cream cheese, I use Philli!
Zest and juice of 1 lemon
1 egg
4 egg whites
1 cup low fat cottage cheese
1 cup brown sugar
2 cups berries, you can use fresh, tinned or frozen.

To Make the base:

1. Pre-heat oven to 300 degrees

2. Spray a 9 inch pan with a loose bottom with the 1 calorie cooking spray

3. Place cookies or biscuits in a small food processor and make crumbs or place cookies in a large resealable bag and crush with a rolling pin.. bash, bash, bash!

4. Scatter the crumbs in the bottom of the pan and press down tight

5. Bake for 10 minutes, then remove from oven and allow to cool

To Make the topping...

1. Place the cream and cottage cheese in a mixing bowl

2. Beat until smooth and creamy

3. Add egg and beatinto cream cheese mixture, followed by egg whites, beating until blended

4. Add the lemon juice, zest and sugar, and beat until well combined

5. Empty cheesecake filling into springform pan

6. Bake in oven for 50 minutes, until the center is almost set

7. Remove from the oven

8. Run a palette knife around the outside of the cheesecake to allow air to circulate a little, and cool on a wire rack

9. Carefully remove rim of pan, chill for at least four hours

10.Top with the berries.

This serves 12 people! So great for parties or large dinners (even better for the left over next day feast!)

Its only per serving... 211 Calories Contains 6.8g total fat and Protein of 9.3g

The Duckey version of Happy Birthday Carrot Cake...

My birthday is just around the corner and for this occasion I want to treat myself a little and make my ultimate favourite cake!

I have always wanted to make this recipe, however it’s not the most healthiest of cakes despite its name. To overcome this I have adapted this recipe slightly… in my own way and Duckey proofed another dish yet again.

It is always good to have a slight indulgence now and again as I find if you are too strict with yourself when you do let yourself go you just binge on completely the wrong types of food and in theory this is probably worse for you rather than a treat now and then.

This is also known as yo yo dieting which can lead to more weight gain than sticking to a balanced diet.

RECIPE: Moist succulent carrot cake delicately favoured with cinnamon pineapple and raisins, combined with walnuts topped with a low fat cream cheese topping decorated with carrot peel.

You will need:

60g unsalted butter
1 egg 1 egg white
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
2 large grated carrots
1 teaspoon baking powder
1/4 teaspoon salt
135g brown sugar
110g wholemeal flour
50g drained, canned, crushed pineapple
50g raisins
50g walnuts chopped

For the icing:

112g low-fat cream cheese softened
100g icing sugar
1/2 teaspoon lemon zest
1/2 teaspoons lemon juice
1/2 teaspoon vanilla extract

To decorate:

Thinly stripped carrot peels

To make the cake:

1. Pre-heat the oven to 180 degrees

2. Remove the unsalted butter and eggs from the refrigerator to allow them to warm to the room temperature

3. Place the butter in a mixing bowl and beat until creamy

4. Gradually add the brown sugar and continue to beat until the mixture becomes very fluffy



5. Then add the egg and egg white (which should be beaten in a separate bowl for a bit of volume


6. Stir in the cinnamon, nutmeg and carrots


7. Sift the wholemeal flour, baking powder and salt in the mixture

8. Fold in half the flour mixture

9. Stir in the pineapple, raisins and walnuts


10. Fold in the rest of the flour mixture … the batter should be smooth, but do not overmix!

11. Coat a 10-inch round cake pan with non-stick spray

12. Pour the batter mixture into the pan


13. Bake until the cake is golden brown and set in the center, about 35 minutes

14. Allow the cake to cool for 10 minutes before removing it from the pan



To make the cream cheese icing:

1. In a small mixing bowl, beat the cream cheese, confectioners' sugar, lemon zest, lemon juice and vanilla together until the mixture is smooth

2. Using a spoon or spatula, spread the icing on top of the cooled cake

3. Store the cake in the refrigerator in an airtight container.

4. Cut the cake into 12 pieces and allow it to come to room temperature before serving.



To add peace of mind to your piece of cake the overall values of this carrots cake is:

Calories: 234
Total Fat: 10 g
Saturated Fat: 6 g
Protein: 3 g
Total Carbohydrates: 34 g
Cholesterol: 43 mg
Dietary Fiber: 1 g
Sodium: 94 mg

If you compared this with the usual recipe I am sure it would leave you feeling guilt free! Let me know what you think!

I can't wait to try it - I have left the cake in the fridge over night so when I serve it at dinner tomorrow it should be perfectly cool and creamy... plus I can enjoy it more as I know exactly what went in it and that its healthy!

Happy birthday to me!

Duckeys special tuna feast...

A great summer time snack I think is a light salad served with a type of fish, as I have mentioned before my favourite fish is tuna and my favourite dish is tuna cakes!

I have done one rendition of my tuna cakes on here before however this time I am jazzing it up and serving with an avocado salad and butter beans. I am also adding a few extra ingredients to the tuna cakes.

RECIPE: Healthy fresh tuna cakes with hummus served with a ripe avocado salad

You will need:

For the cakes:

1 can of tuna
2 spring onions
2 celery sticks
2 cloves garlic
1 spoon of light mayonnaise
1 teaspoon of Dijon mustard
3 slices of wholemeal bread
Salt, pepper and chilli
½ can of butterbeans

For the Salad:

1 extra ripe avocado
1 bag of fresh baby leaf lettuce
½ can butter beans cooked
1 beef tomato sliced
Drizzle of salad cream (light)

To make the Tuna cakes…

1. Pre-heat oven to 180 degrees

2. Place all of the Tuna cake ingredients in a blender and whiz until your heart is content

3. Spoon out the mixture and using your fingers form small cakes

4. Line a baking tray with 1 calorie spray

5. Add the cakes to the tray

















6. Bake in the oven for 15-20 minutes until golden in colour

To make the salad…

1. Add the lettuce leaves to a large pasta bowl

2. Cut the beef tomato in sections and half add around the dish

3. Cut the avocado in half and add one half into each bowl

















4. Sprinkle on the cooked butter beans


















5. Place on top the cooked tuna cakes


















6. Add a dollope of hummus

7. In a circlur motion drizzle some light salad cream



















This makes a really fancy elegant dish which doesn’t take hours to prepare you could have this as a starter, lunch or main course it has a multi-purpose to it! All time yumminess at its best!

Find out what to do with your left over tuna cakes!... Tuna Cake leftovers!

Get fit watching TV!

Could this be a breakthrough? Can you really get fit while watching TV?

Well quite simply yes you can and here is how… watching TV doesn’t mean you have to kiss your great figure goodbye! First of all you need to think about this sensibly.

STEP 1

Ditch the junk food, come on you didn’t think this was going to be easy did you? Then after you have done so get rid of the coach potato look… its not attractive! Get rid of the remote control getting up to change the channel will in fact burn calories! You know… if you sign up for every Sky channel package you could be getting up 139 times a night, that’s 417 calories and the equivalent to a four-mile run.. Wow!

STEP 2

Laughing is said to be the best medicine so laugh laugh laugh until your heart is content! Even laughing burns off calories! It works the facial muscles and stomach muscles increasing breathing and oxygenating the blood. A belly laugh is internal jogging… by laughing 100 to 200 times per day is the equivalent of rowing for 10 minutes. So whack on your favourite comedy show for fifteen minutes and burn up to 40 calories, so watching one series over a weekend could burn an extra 1536!

STEP 3

Spicy food can help you loose weight? That’s not possible surely! Well its said by eating spicy food (enough to make you sweat) also sheads calories much like a Sauna would. A red chilli boosts are bloods temperature therefore burning more energy! Ginger has the same effect, while black pepper and mixed spice boost metabolism.

STEP 4

Get a six-pack! No silly… not from the fridge! We are talking abs here… you can get so many great ab tonning machines or sit up presses that you can watch TV while you work out! Your mind is stimulated… less chance of getting bored… and you don’t miss your favourite shows!

STEP 5

Drop the booze.. by turning wine into water you cut the calories that alcohol creates as well as hydrating your body! It also helps the metabolism!

STEP 6

Have a good old cuppa tea! Green tea in particular has specific fat-fighting qualities, researchers claim that substances found in green tea such as catechins have similar qualities to the ginger and mixed herbs, helping stimulate the body and burn calories.

So how great is that! Who would have thought you could do all this while watching your favourite episodes!

Summertime = Picnic time...

Summertime just screams picnics and BBQ's! The hot weather encourages each and every one of us to venture outside, raiding our fridges scrubbing down the BBQ's what more could you want to do in the summer sun then eat, drink and be merry!

Now I love a good picnic but not the kind where you fill the hamper with crisps, chocolate and all the other things we know we shouldn't eat!

Here are my top tips for a great picnic!...

DUCKEYS TOP PICNIC TIPS...

1. Choose healthy food dishes, below you will find my recommended picnic sandwiches which are not only tasty but fun and exciting!...

* King Prawn Salad Sandwich
* Mozzarella and Pepper sandwich special... Italiano!
* The famous Duckey BLT...
* Tuna and Pickle Summer Vegetable Pita Sandwiches
* Turkey wraps with Mango and Curried Mayonnaise
* Duckeys Posh Fish Finger Sandwich...
* Goats cheese, salami, and tomato on mini-bagels
* Smoked Salmon and Cream Cheese filled mini toasted bagels

* Super salmon club sandwich!

2. Bring tubs of healthy accompaniments....

* Perfect Pasta shells with summer vegetable sauce
* Summer Vegetable tart
* Baked potato wedges with seasoned salt...
* Duckeys Pita Wedges
* Greek-style cucumber and yogurt dip with dill
* Summer tapas dining... Perfect Dips, Sticks and Crudités

3. Supply healthy desserts...


* Duckeys Popsical treats

* Duckeys Summer Fruit Skewers

* Duckeys Sweet Potato Biscuits

* Duckeys Coconut Macaroons

* Quick coconut summer sorbet...

4. Keep your food fresh in a cool bag

5. Bring a picnic blanket to sit on you don't want to get grass in your food

6. Bring paper napkins, plates and plastic cutlery and cups if needed

7. Don't forget your sun tan lotion or sun glasses!

8. Bring your ipod it always sets the mood with summer tunes... a few of my picnic favourites are...

* You and me - The Wannadies
* Air Traffic - Shooting star
* The Wombats - Kill the director
* The Maccabees - First Love
* The Kooks - Naive

Enjoy your picnic! Stay tuned for more updates...

Duckeys Posh Fish Finger Sandwich...

When I was younger my diet used to consist of fish fingers, most days of the week, they are full of Omega 3 great for both adults and kids!

I usually buy Birds Eye fish fingers as they are pretty low in fat and high in Omega 3. To jazz up fish fingers I sometimes include them in a posh fish finger sandwich!

RECIPE: A posh fish finger sandwich, consisting of four fish fingers mixed with juicy beef tomato, green leaf salad served with light mayonnaise and hummus seasoned with pepper in a ten seed brown bread loaf.

You will need:

4 slices of ten seed wholemeal bread
4 cooked fish fingers
1 beef tomato
salad leaves
1 tsp hummus
1 tsp light mayonnaise
pinch of pepper

To make:

1. Pre-heat the oven to 180 degrees

2. Cook fish fingers for 15-20 minutes until golden brown

















3. Meanwhile layout four pieces of bread and spread one side with hummus and the other with light mayo (you can also use light salad cream)

4. Cut thin slices of the beef tomato and layer onto the bread























5. Add the salad leaves on top of the tomato

6. Then add the cooked fish fingers






















7. Sandwich together and serve with a salad garnish or some carrot sticks.























This is a great quick evening snack or for lunch, a really posh healthy version of a sandwich which doesn't follow the conventional rules of sandwich making! This must be my favourite sandwich! It also tastes great cold!

Duckeys Chilli Con Carne Special!

I love spicy food and Chilli Con Carne is a great dish, you can fill jacket potatoes, serve with rice it really is an easy filling! Try my Chilli Con Carne Pie!

RECIPE: Luxury Vegetable Chilli Con Carne smacked with spices and beans served with brown rice.

You will need:

45 g of kidney beans, canned and drained
45g butter beans
100g Med Vegetables
½ clove of garlic
½ onion
1 small tin of chopped tomatoes (200g)
½ veg stock cube
1 tsp chilli powder
¼ tsp of drinking coco
½ tsp of mixed herbs

To make:

1. Heat and cook the onion until slightly softened

2. Add the garlic and diced pepper and cook for another few minutes

3. Add the vegetables

4. Stir in all other ingredients, adding more or less chilli powder to taste!

5. Serve with brown rice, noodles or in wraps!

Chilli just couldnt be easier!

Duckey’s Healthy Quickie Meal... Baked spicy chicken

Baked spicy chicken and brown rice

• Heat oven to 180 degrees
  
• Warm 1 calorie spray in a roasting tin on the hob or over gas
  
• Add about 8 chicken thighs and fry on a high heat until golden brown all over
  
• Remove fro the heat and set aside to cool
  
• Then add a large onion and sweat for 6 minutes
  
• Stir into this 3 crushed garlic cloves, 2 tsp of cumin or garam masala, 1 tsp ground ginger, and 1 sliced green chilli
  
• Then stir in 300g brown basmati rice and cook for a minute
  
• Add in the chicken thighs and pour over 650ml of hot chicken stock
  
• Cover with foil and then bake for about 20 minutes until the rice has almost absorbed all of the stock
  
• Add hot water if the rice looks dry
  
• Lastly uncover and stir in 200g frozen mixed green vegetables
  
• Re-cover and bake for a further 10 minutes.
  
  For dessert...
  
  Fruit, natural yoghurt and 1 square of dark chocolate, grated

Duckeys Special Garlic Pitas

These are a great healthy alternative to garlic bread! Almost half the calories and to me even taste better!

RECIPE: Warm Toasted garlic and basil pitas fresh from the oven!

You will need:

2 mini Pita breads
1 tsp of light butter
1 crushed garlic clove
2 basil leaves

To make…

1. Cut open the pita bread to form two halves

2. In a bowl mix some warmed butter (light) and a crushed garlic clove (add more to make extra garlicy)

3. Stir in some basil leaves and spread on the open side of the pita bread

4. Toast under the grill for 1-2 minutes and ta-da… its that easy.

These go great with my Italian Turkey and Mozzarella pasta bake or with any dish that needs a little extra on the carb front!

Duckeys Healthy Italian Turkey and Mozzarella Pasta Bake

Pasta is one of my favourites but pasta bake is extra special. I had some time to play around and I always think you discover the best recipes when you do so. I have never cooked turkey before however it is probably the leanest meat around there wasn’t one drop of fat that came out of my George Foreman believe it or not?!

So on this summer evening this is what I made:

RECIPE: Italian pasta bake layered with tangletelle bathed in crème fresh and dill sauce, beneath sautéed leeks, garlic and courgettes topped with Mozzarella slices and grilled turkey.

You will need:

2 Turkey breasts (cooked)
5 circles of pasta
¼ tub of low fat crème fresh
1 tsp dill
1 tsp of wholegrain mustard
½ mozzarella light cheese
1 courgette
1 leek
1 garlic clove
Basil leave (1-2)
Duckeys special garlic pitas (see recipe)

1. Sautee the leek, garlic and cour

gette in a pan

2. Boil the pasta for around 15 minutes and drain

3. Add ¼ tub of low fat crème fresh, wholegrain mustard and dill mix with the pasta

4. Take a baking dish and add the pasta

5. Top this with the vegetables and cooked shredded turkey

6. The line with sliced mozzarella and basil

To serve…

Accompany with a light handful of salad and Duckeys special garlic pitas!

This recipe was great and easy to make I even kept some in the fridge as a left over for the next day! (see my left over recipes!)

Duckeys Special Greek salad and wraps!

Lately I have been eating a lot of salads but yes… salads can be boring so I tried to spice mine up with a bit of Greek influence.

It was really nice actually and very tasty! Sometimes you have creative brain waves and your not sure if you can pull it off but I think I did!

RECIPE: Greek style couscous and mixed bean wraps with Greek tuna salad and hummus.

You will need:

2 Multi-seeded wraps
1 tin of mixed beans1 tin of tuna
1 tsp wholegrain mustard
1 tsp Dijon mustard
2 spring onions
1 bag of lettuce
1 beef tomato
Chili powder
Pepper
1 pack of pesto couscous

To make…

1. Make a salad in a bowl using lettuce leaves and fresh beef tomato sliced

2. Heat some mixed beans up in the microwave

3. Add a pack of couscous to a bowl and add 140ml of hot water from the kettle, cover with cling film and leave to sit for 5 minutes

4. Open a can of tuna and mix with spring onions, Dijon and wholegrain mustard and a sprinkle of chilli

5. Mix the beans and the couscous together

6. Fill the wraps with a spoonful of hummus, add half the couscous and beans and half the tuna split between each wrap and fold up and cut in half (you should have 4 wraps now)

Then add the remaining couscous and mixed beans on top of the salad and the split the tuna in half again

Add the wraps to the dish and this recipe is complete!

What a Greek feast!

Duckey to be a model again?

I was sitting in the hair dressers (like a right girl) two weeks ago and stumbled across a fitness magazine called WFitness! In it they were running a competition in search for a new fitness model!

I haven't modelled now since late last year and in theory I am winding down... however for some reason this stood out to me! I really like the idea that they promoted HEALTHY and FIT models.

I thought to myself "I probably have no chance as theres 5 days left to vote and everyone else has been on there four weeks" but what the hell! It was a bit of fun!

Anyway today I received an email saying I had made it into the finalists! I was really shocked and so happy that my healthy lifestyle has obviously reached out to the people who voted for me!

The link is here so wish me luck guys i'm off to London for the final!

Duckey x

Classic Bread Stuffing

This is a great left over meal which makes a classic recipe, plus a vegetarian alternative to stuffing traditionally made with sausage meat.

200g butter
3 cups chopped onion
2 1/2 chopped celery including the leaves
1 clove garlic, finely chopped
1 1/2 tablespoons chopped fresh sage or 1 1/2 teaspoons dried
1 1/2 tablespoons chopped fresh thyme or 1 1/2 teaspoons dried
2 teaspoons celery seeds
pinch grated nutmeg
pinch ground cloves
1 teaspoon salt
1 pound loaf good quality white bread, cut into 1/2-inch cubes (10 to 12 cups), stale or lightly toasted
1/2 taspoon pepper
1/2 cup stock, milk or white wine


1. In a large skillet over medium heat, melt the half the butter. Add the onion, celery, garlic, sage, thyme, celery seeds, nutmeg, cloves and salt. Cook covered, until the onion is soft, 5 to 7 minutes. Remove from the heat.

2. In a large bowl toss the sauteed vegetables with the bread cubes. Season with pepper.

3. Melt the remaining butter. Pour it over the stuffing, (if you want a less rich stuffing you can substitute more stock for the butter), along with the 1/2 cup of stock, and toss to coat. The stuffing should just hold together when mounded on a spoon.

4. Stuff the bird, being careful not to pack the turkey too much with the stuffing. If baking some or all of the stuffing in a casserole, pour a cup or two of stock over the stuffing to replace the juices the stuffing would have absorbed from the bird.

5. Bake the casserole covered until heated through, 45 minutes to an hour. For a crunchy top, uncover for the last 15 minutes of baking.

The perfect accompaniment or sandwich filler!

Tips on how to make a healthy sandwich!

1. Easy on the Mayo

Some full fat Mayonnaise brands can be heavy on the waistline however when using sauces I use extra light mayo or light salad cream. Even a light spreading of healthy hummus can be tasty!

2. Use brown bread

Brown bread is much healthier than white bread so choose a brand with wholegrain and seeds

3. Cancel the butter

It contains lots of saturated fat, a light spread could replace this or if you cant go without butter use something like Flora light

4. Use lots of salad

Its the best way to get your five a day!

5. Make it protein heavy

Use lots of meat, fish and eggs, protein makes you feel full and satisfied for longer

6. Cut out the extras

If you have the main filling do you really need cheese? This is how many sandwiches become fattening!

7. Serve without crisps

Replace your dirty crisps with some healthy carrot sticks or salad on the side

8. Herb-tastic

Adding some herbs can add wonderful flavours to your sandwich

Plenty of good exercise all around the house…

So we all hate doing our chores but recent studies have suggested that housework can actually be doing you a favour!

Personally you may think I’m crazy but I love doing the housework… it clears my head, gives me a sense of satisfaction and the magic bit… it’s a workout in disguise!

Think of all the stretching, lifting back and forthing with the hoover, you work many muscle groups and burn calories! So you work out and then can spend time relaxing in your freshly cleaned house!

Even gardening is great for you, unfortunately I don’t have a garden as we live in a flat but if you do have one make the most of it, while your digging or planting you are actually working out! You also get the bonus of growing great fruit and veg to continue your health plan!

You can also do these at any time (weather permitting if outside) in the morning, in your lunch break, after work or in the evening! It’s a great stress reliever and takes your mind of a worry or an issue if you have one. I really recommend it!

*** special note – make sure all messy people in your house hold agree to keeping it clean! I mean you don’t want to over exercise either!***

Drink Water!

• Keeping properly hydrated during exercise allows you to have a better and more productive workout.
  
• When your workouts are better, you feel and look better too!
  
• The body is 60-70% water and adequate water intake has great benefits!
  
• Flushes out wastes, transports nutrients, regulates body temperature, maintains acid-alkaline balance and support chemical processes.


• Keeps skin moist, energy levels up and alleviates some headaches
  
• Keeping well hydrated often helps to regulate appetite


• People often mistake thirst and hunger, and eat when their bodies are actually craving fluid.
  
• It adds natural moisture to your skin, giving a fresh glow today and helping the aging process tomorrow.
  
• If you get bored with drinking plain water, try lemon, lime or even cucumber slices in your water (a hot trend).
  
• An easy way to boost your fluid intake is to start the day with a fresh cup or two of water or a cup or two of herbal tea.
  
• You can also mix different types of teas for a new blend of iced teas, the bags steep if you leave in a pitcher of water in the refrigerator for several hours or overnight...
  
• Some foods that are packed with water are of course soups, plus all fruits and vegetables, but especially watermelon, oranges, apples, cucumbers, iceberg lettuce and tomatoes
  
• It is best to drink water on an empty stomach in order to avoid unnecessary dilution of digestive juices, so about a half hour before meals drink a glass of water.
  
• It is preferable to sip water throughout the day rather than to chug it because it will give your body more time to absorb it
  

Try to get into the habit of bringing a water bottle with you when you go out, whether to shop, walk or to an activity, plus water is the cheapest drink we could consume its free!

Post workout recovery foods…

Often after you exercise you don’t feel too hungry but that’s not to say that your body doesn’t need food. It needs this to restore itself and build new muscle. Usually I will always do a workout before eating for two reasons…

1. If you eat before you feel sluggish and bloated before exercise
2. For the reason that your body benefits from restocking its energy after exercise.

Experts say you should consume your recovery foods within the first ½ hour of exercise.

You should eat...

Easy, digestible carbohydrates such as:

*Peanut butter sandwich on brown bread
*Bowl of cereal
*Cereal bars

Then after…

*Yogurt
*Fruit Smoothies
*Milk
*Nuts

Apparently adding protein to a starchy base offer quality low fat carbs.

This will not only help improve your restoration but also keeps you healthy and in good spirits!

What are the benefits of working out at home?

If you prefer to train at home alone or the gym isnt for you then here is some great advice to building your home gym! (Think of the fortune you could save on the gym with this long term investment!

What are the benefits of working out at home?

• No wasted travel time driving to and from a fitness club


• No waiting in line to use the equipment


• Workout on your schedule, rather than just when the health club is open


• No expensive monthly membership fees or long-term contracts


• Motivation to workout as you pass by the equipment every day

See my tips to creating the perfect home gym...

Coffee... A Pre-Workout Drink?

A recent study carried out a test in exploring the effect of coffee and caffeine before exercise.

A group of nine men took part in five trials... one hour before each run, the men took one of the following:

• A placebo
  


• Caffeine capsules



• De-caffeinated coffee with caffeine added



• Regular coffee

Performance times were up to 10 times longer in subjects using the caffeine capsules, with no differences in times among the other trials.

Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded that the coffee itself interferes with caffeine’s performance-enhancing effects.

This makes sense considering that there are literally hundreds of compounds dissolved when coffee beans are roasted, ground and extracted. Results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee

Before you make Starbucks part of your pre-workout warm-up in order to harness the effects of caffeine, be aware that simply downing a grande may not give you similar benefits found in these studies.

Duckeys Quickie Healthy Desserts... Roasted Peaches

Roasted peaches with honey

• Cut and stone 1 peach (per person)
  
• Cover in a light layer of honey
  
• Roast in the oven for 15 minutes until baked
  
• Serve with low fat fresh yogurt and dried fruit such as dates, raisins or currants.

Duckey’s Healthy Quickie Meal... Baked courgette risotto

Baked courgette risotto

• Heat the oven to 180C
  
• Heat an ovenproof dish sprayed with 1 calorie oil spray and fry 1 chopped onion and 1 crushed garlic clove for 5 minutes
  
• Stir in 500g sliced courgettes and 500g Arborio (risotto) rice and cook for a couple of minutes
  
• Add 1.2 litres of hot vegetable stock
  
• Then the juice of 2 lemons and 100g grated cheese
  
• Cover with a lid and bake for 30 minutes
  
  Serve sprinkled with basil.
  
  For dessert...
  
  Bananas and low fat yogurt.

Oatmeal Cookies with White Chocolate Chunks and Candied Ginger

I love oatmeal and these chewy cookies spiced with ginger and dashed with white chocolate pieces are so great to snack on. As oats release energy slowly they are also very healthy as a snack or to accompany a dessert.

Its my birthday on Friday so as a tradition it is my day to bring in the cakes at work so I have made an assortment of cookies some with ginger and some without to suit everyones tastes!

RECIPE: Healthy, Chewy Oatmeal Cookies filled with candied ginger and luxurious white chocolate chunks.

Servings: Makes about 25 cookies (to make less half the ingredients!)

You will need:

270g old-fashioned rolled oats
120g wholemeal plain flour
1/2 teaspoon salt
1 teaspoon baking soda
100g unsalted butter, softened
100g brown sugar
1 large egg
Small squeeze of honey
1/2 teaspoon pure vanilla extract
Hand full of semisweet white chocolate chips
Hand full of crystallized ginger, finely chopped

To make...

1. Arrange racks in upper and lower thirds of oven and pre-heat to 180 degrees

2. Line 2 large baking sheets with parchment paper

3. In food processor, combine oats, all-purpose flour, whole-wheat flour, salt, and baking soda

















4. Pulse until oats are coarsely chopped, about 6 (1-second) pulses. Set aside

5. Using electric mixer at high speed, beat butter and brown sugar until fluffy, 2 to 3 minutes

6.Add egg, honey, and vanilla and beat until smooth, about 1 minute

7. Add oat mixture and mix at low speed just until incorporated

8. Stir in chocolate and ginger

9. Drop rounded tablespoons of dough about 2 inches apart onto baking sheets

















10. Bake, 2 pans at a time, switching positions of pans halfway through baking, until golden and slightly crisp on edges, about 14 to 16 minutes

11. Cool on sheets 3 minutes, then transfer to racks to cool completely

12. Continue making cookies with remaining dough and cooled sheets

I made these when I got home from work and as I didn't have much time they took around half an hour or so to make.

I really hope they go down well as I want to give my fellow Froggers a treat! Whilst making these tasty treats I realised how much effort I wanted to put into them to satisfy my work friends and this is when it hit me to how much I am starting to care about them.

It seems to have taken me a while to let my guards down but everyone of them are great and unique and I really enjoy working with them... so thank you to my Froggers!.. You are all great!

Duckeys Quickie Healthy Desserts...Low fat fruit yoghurt

1 small bowl of low fat fruit yoghurt

Recommended makes would be…

• Rachels Fat free organic yogurt
• Yeo Valley Organic Fat free yogurt
• Sainburys Greek Yogurt Fat free
• Tesco Fat free yogurt
• Muller light (not fat free but still good and in variety of flavours)
  

You can spruce these up with honey and dried fruit!

Leapfrogg Cake Update...

• Its 9am and the first cookie has been eaten...
  


• Its 10.39am and the cookies I made last night are being well received!
  


• 11am Claire likes them so much she has asked me to make them for her for her friends birthday...
  


• 12.30pm lunch time... the pile of the plate is becoming empty...
  


• 2.00pm... 4 cookies left
  


• 4.00pm... ALL GONE!
  

Easy Exercise

Right well if you are a lazy bones and the thought of exercise drives you mad, yet you feel unfit then this one is for you.


Try to fit in a 10-minute walk after breakfast, (maybe get a dog or a kitten like I am!) lunch, replace sitting in a coffee bar... or after dinner to reach the goal of 30 minutes per day. I am lucky as I have a 15 minute walk to and from work so I get mine but would like to do more. Even shopping at the weekend is great exercise and a great excuse for shopping!

• Have sex with your partner... need I say more - it's fun - energetic and completely satisfying!
  


• Park your car in the farthest spot when you need to be out, even this can add to your exercise consumption
  


• Take a family walk after dinner... sometimes me and Rob walk around the village on a Sunny evening its a great way to also get back in touch with nature!
  


• Walk your dog... or you boyfriend!
  


• Play in the park, have a little game of football or tennis, this is a fun activity as well as a good measure of exercise.
  


• Wash your car by hand... not only do you save on the pennies but you also burn the calories!
  


• Ask a friend to exercise with you, this gives you motivation and encouragement it is also a very social exercise to do.
  


• Walk briskly at the shops or your destination.
  


• Take the stairs instead of the lift!
  


• Do the housework, its amazing how much work you can put into it!
  

So with this in mind you have no excuses! Try some of them and see please leave me your comments!

Tuna Cake Leftover Snack...

So you have a busy evening (in my case I took Rob to the station, met my friend for a drink, popped by the supermarket for ingredients, baked cakes for work, made a carrot cake for tomorrows dinner and by the time I stoppped it was 9pm and I still hadn't eaten!)

Luckily I had saved in the fridge four tuna cakes I had made the previous night.

RECIPE: Cold Tuna cakes in a hummus and mustard filled wrap with lettuce, baby tomatoes and pepper.

You will need:

4 of last nights Tuna Cakes
Lettuce leaves
4 Baby tomatoes
1 teaspoon of Mustart
1 teaspoon of hummus
1 wrap

To make...

1. Take one wrap laid out flat then spread with hummus and mustard and season with pepper

2. Shread two cold tuna cakes and line the centre of the wrap

3. Add lettuce and tomotoes

4. Roll up the wrap and cut into two pieces

The perfect quick meal to eat when your too busy to cook!

Serve with some salad and hummus and eat eat eat!

Ginger Yogurt Biscuits

Its my birthday in two days and as a work tradition it will be my day to bring in the cakes for my fellow Froggers! So I am going to produce a little biscuit assortment for them to snack on during the day and hopefully spice up their coffee breaks with some of these ginger yogurt biscuits!

RECIPE: Ginger yogurt biscuits backed with ginger chunks moulded together with yogurt.

(makes 14 biscuits)

You will need:

180g wholemeal flour
1-1/2 teaspoons ground ginger
1 teaspoon salt
1 tablespoon baking powder
60g unsalted butter, chilled
45g light brown sugar
1 egg
6 tablespoon plain, nonfat yogurt

To make...

1. Preheat oven to 180 degrees

2. In a large bowl, add the flour, ginger, salt and baking powder

3. Cut the butter into chunks and mix into the dry ingredients and stir until it resembles coarse bread crumbs

4. Stir in the sugar

5. In a small bowl, whisk the egg and yogurt together then pour into the flour mixture

6. Mix until it forms a dough then knead by hand on a floured surface until smooth

7. Using a floured rolling pin, roll dough to a thickness of 3/4” thick

8. Use a 2-inch round cookie cutter to cut out biscuits or use a sharp knife to cut 2-inch square pieces. Roll out any additional dough to cut out more biscuits

9. Spray a baking sheet with nonfat cooking spray and transfer biscuits to baking sheet and place about 1-inch apart

10. Bake for about 10 minutes or until golden brown then set aside on a wire rack to cool.

I hope they like them stay tuned for my post birthday biscuit post!...

Duckey’s Healthy Quickie Meal...Sticky ginger chicken

Sticky ginger chicken

• Pre-heat the oven to 220C
  
• Mix in a bowl some chopped ginger with 2 tbsp honey, 2 crushed garlic cloves, 2 tbsp soy sauce and the juice and zest of 1 lime
  
• Add 4 skinless chicken breasts and mix together well
  
• Empty into a foil-lined baking tray and bake for 20 minutes, turning halfway through cooking, until the chicken is thoroughly cooked
  
  Serve with basmati rice and steamed broccoli.
  
  For dessert...
  
  Fruit sorbet.

You and your skin… Duckeys skin tips!

Is your skin fit to be seen by the world?

You would be surprised that with a few simple additions to your daily routine, it could solve many of your summer skin issues.

I try and keep my routine as much as possible having one major cleanse session usually on a Sunday when I have more time. There are certain products available that will in fact help you along the way.

For dry skin…

• If you want silky smooth skin for summer then it is essential that you moisturise more than one a day, perhaps when you wake up and before you go to bed.


• Use a really good moisturiser if your going to do this then why not do it properly?


• Avoid harsh products containing elements such as alcohol this strips the skin of its natural oils wo you would be better to use a mild cleanser instead.


• You may be effected by sensitive skin? If this is the case then swap your regular products for a label that contains hypoallergenic products.


• Perfumed products can sometimes cause irritation so replace them with perfume free products to see if this relieves it.


• To form a barrier protection for your skin try using a PH balanced soap free cleaner then a hypoallergenic moisturiser.
  
  For Oily skin…


• Try using oil free products on the skin they wont block your pores.


• If you suffer from spots or acne look out for products containing benzoyl peroxide which help unblock the pores. Ask your chemist for more information.


• Many people find tee tree oil also helps the skin.


• When exfoliating do this with care as your skin is delicate this should only be done once a week at most it can actually damage the skin by removing its protective layer.
  
  I hope these tips have been helpful to you… if you have anymore tips to share please leave them below.

Duckeys Pita Wedges

These make the perfect accompaniment to any dip, especially my Tzatziki Greek dip!

To Make...

1. Pre-heat oven to 180 degrees

2. Place pita wedges on baking sheets

3. Spray some 1 calorie olive oil

4. Bake until crisp, about 10 minutes

5. Allow to cool

(Can be made 1 day ahead. Store pita airtight at room temperature.)

Serve cucumber Tzatzik dip with baked pita wedges - great for picnics, parties and occasions. I love these wedges they are so simple and so tasty! Let me know what you think?

Smoked Salmon and Cream Cheese filled mini toasted bagels

Like my Goats cheese version this version is great for breakfast, it is well known that smoked salmon makes a posh breakfast so how about trying my posh smoked salmon bagels with a light spreading of cream cheese!

You will need:

10 mini-bagels, halved horizontally and toasted lightly
6 ounces soft low fat cheese spread
1 packed of warmed smoke salmon

1 tsp Dill

To make...

Spread each half of the bagel with the cream cheese

Top each half with warm smoke salmon, and sprinkle the toppings lightly with dill and pepper.

What a special treat for your breakfast or they make great finger food at parties or picnics... you could also try a full size bagel but if your worried about the calories then stick to the mini's!

Duckeys Quickie Health Dessert...Fruit Salad

Fruit Salad

• Add to a bowl Fruit, natural yoghurt and 1 square of dark chocolate, grated
  
  Similar to my other fruit yogurt recipe but to add a treat add one (or a few more) squares of dark organic chocolate!
  
  Try Green and Blacks!

Eat alone King Prawn and salad Sandwich

Last night I had to eat dinner alone, Rob was visiting friends and to be honest I do find it hard to cook for just myself! Perhaps its the show off in me! So as a quick but tasty treat I made a fresh filled sandwich with some vegetable crudets.

RECIPE: Ten seed wholemeal sandwich filled with beef tomato, lettuce leaves, hummus and Dijon spread topped with juicy King Prawns served with vegetable batons.

You will need:

2 slices of ten seed wholemeal bread
Half packet of King Prawns
1/2 beef tomato
salad leaves
1 tsp hummus
1 tsp Dijon mustard
pinch of pepper and chili

To make:

1. Layout two pieces of bread and spread one side with hummus and the other with Dijon mustard

2. Cut thin slices of the beef tomato and layer onto the bread

















3. Add the salad leaves on top of the tomato

4. Then add frsh king prawns



















5. Cut in half and serve with sliced tomato, celery and carrot batons served with a spoonful of hummus sprinkled with chili and rosemary.

















Sandwiched always follow the same guide lines but its how you present your ingredients that makes the sandwich, allow yourself to be creative and most of all have fun with it!

Lentil and vegetable stir-fry with succulent King Prawns

I love to make stir-fry food and love to make different assortments so tonight I have cooked a lentil based stir-fry with succulent King Prawns to add some protein to this vegetable dish. I will serve this with Organic noodles to allow this dish to fill you up adding a few healthy carbs.

RECIPE: A lentil and vegetable stir-fry with succulent King Prawns cooked in a dash of toasted sesame oil served on a bed of organic noodles.
You will need:

2 packets of noodles
4 cups of equal water
Packet of King Prawns
1 bag of lentil stir-fry (waitrose)
Toasted sesame oil

1. In a sauce pan add simmer the noodles for 5 mintues


















2. In a wok add a dash of sesame oil

3. The add your lentil vegetables and stir until soft

4. Add some washed king prawns and stir in

















5. To serve spoon noodles into a dish then top with the stir-fry mixture

















Now how quick was that!

This meal is wonderful if you dont have much time to cook and fancy eating something nutritional yet easy to make!

GUEST BLOGGER Morgano... Healthy Steak Crustini

On Bank Holiday Monday, I was presented a special treat! My partner Rob wanted to cook me dinner, now he loves Steak and I am not particularly a Steak fan, so he decided to set a challenge to convert my taste buds. Here is his recipe...

RECIPE: Fillet of grilled Steak on a base of mushroom pate Crustini served with sugar snap peas, sweetcorn and sweet potato served with anti-pasti in a pesto sauce.

You will need:

2 Fillet Steaks
2 Slices of Crustini bread
Tub of mushroom pate
Tub of anti-pasti
1 tsp red pepper pesto
Sugar snap peas
Baby sweetcorn
2 sweet potatoes
Salt and pepper to season

1. Take the fillet steaks and grill on a George Foreman






















2. Cut 2 slices of the wholemeal Crustini bread and warm under the grill

















3. When warm spread on the mushroom pate

















4. Simmer the vegetables and bake the sweet potato in the microwave






















5. Mix the anti-pasti with the pesto and spoon on the side of the plate

6. Cook your Steak to your liking and stack on top of the Crustini

7. Add the vegetables to the plate


















This really was amazing, the flavours and texture was superb Rob really cooked this to perfection! I must say I don't usually enjoy Steak but this was cooked in such a healthy way it was so easy to digest!






















So thank you Morgano for allowing your recipe to appear on this guest blog!

Duckey’s Healthy Quickie Meal... Thai Salmon

Thai Salmon

• Heat grill to high or use George Foreman
  
• Place 4 salmon fillets in a shallow baking dish and grill for 5 minutes or bare on GF, until just cooked... cover and set aside
  
• Heat a wok with 1 calorie spray and stir fry a small knob of grated root ginger, 1 sliced mild red chilli and a bunch of sliced spring onions for 2-3 minutes
  
• Stir in 1 tbsp soy sauce and a splash of water, than take off the heat
  
• Throw in 20g chopped coriander leaves and serve with the salmon.
  
  Serve with 3 small new potatoes and some steamed green vegetables.
  
  For dessert...
  
  Prune and apple yogurt parfait

Summer Diva... White peach, cassis, and champagne floats...

In the summer I love a glass of champagne but how about a champagne float which doubles as a drink and dessert! Wonderful for events of any kind!

RECIPE: A refreshing dessert made part Kir Royale, part peach parfait is a wonderful summer treat and fancy dessert for your friends

For a very cool treat, layer the fruit and ice cream in frosty collins or pilsner glasses straight from the freezer. Serve with iced-tea spoons.

Servings: Makes 6. You will need:

6 medium-size white peaches, halved, pitted, each half cut into 4 wedges
2 pints peach ice cream
3/4 cup crème de cassis (black-currant liqueur) plus additional for drizzling
2 cups chilled brut Champagne or sparkling wine
To make:

1. Place 3 peach wedges in bottom of each of 6 tall glasses

2. Add 1 scoop of low fat ice cream, (you could use fat free yogurt if you prefer, then another 3 peach wedges.

3. Add second scoop and top with 2 more peach wedges

4. Drizzle each with 2 tablespoons crème de cassis or if you are trying to be extra healthy some honey or fruit compote

5. Pour 1/3 cup Champagne into each glass

6. Top with 1 scoop ice cream, drizzle with additional crème de cassis, and serve.

What a scrumptious dessert which has a touch of class!

Perfect Pasta shells with summer vegetable sauce

This wonderful recipe is simple and easy to make, it is really healthy and follows the path of the Mediterranean diet. Enjoy in the summer evenings with a glass of cold vino or serve cold during a summer picnic.

RECIPE: Delicious homemade summer pasta sauce delicately coating soft pasta shells with chunky vegetables and Italian bread.1 large red bell pepper
2 courgettes zucchini
5 cherry tomatoes, halved
2 garlic cloves,
1 tsp thyme
3/4 tsp salt
1/4 tsp black pepper
1 lb medium pasta shells
1 mozzarella ball

Servings: Makes 6 main-course servings.

You will need:

5 tablespoons olive oil
1 medium onion


To make...

1. Heat 3 teaspoons olive oil in a 12-inch heavy skillet

2. Sauté an onion, stirring frequently, until lightly browned for around 4 minutes

3. Add the bell pepper, and remaining 2 teaspoons of olive oil and cook they begin to soften

4. Add the courgette, tomatoes, garlic, thyme, salt, and pepper and simmer briskly, uncovered, for 15 minutes

5. While sauce simmers, cook pasta in a 6- to 8-quart saucepan of boiling, uncovered.

6. Meanwhile, sprinkle parsley and chopped thyme on a small plate. Roll cheese log in herbs to coat well.

7. Drain pasta and transfer to a large shallow bowl

8. Spoon sauce over pasta and serve topped with slices of cheese or you could use some grated Parmesan... serve with warm bread.

This recipe is so scrummy when you are feeling rather peckish the flavours from the sauce are much better that jars you but buy in the supermarkets plus you get the satisfaction of knowing that it is healthy and made by you!

Duckeys summer vegetable tart

In the summer I don't know about you but big full roast dinners and warm hot pots go out the window... so when you do want something more wholesome yet fresh and light then I have the perfect solution! I think this is a great recipe to serve warm then have cold a few days later!

RECIPE: Sautéed vegetables piled atop a creamy cheese-custard filling made with light ingredients to make this tart extra healthy for a summers evening

Servings: Makes 6 servings.

You will need:

Crust

180g wholemeal all purpose flour

1/2 teaspoon salt

6 tablespoons chilled unsalted butter, cut into 1/2-inch cubes

3 tablespoons chilled solid vegetable shortening

4 tablespoons (about) ice water

Filling and topping

5 ounces soft fresh cheese (goats, light mozzerella or feta)

120 ml half fat or healthy whipping cream

60 ml light sour cream

1/8 teaspoon salt

Generous pinch of cayenne pepper

3 eggs
2 spoons olive oil

1 small red bell pepper

1/2 medium fennel bulb, cored,

1 small courgette

1 small yellow squash

1/2 cup fresh corn kernels

1 tablespoon chopped fresh basil

To make the crust:

1. Blend together the flour and salt in a food processor

2. Using on/off turns, cut in butter and shortening until pea-size pieces form

3. With the processor running, add enough ice water by tablespoonfuls to form moist clumps

4. Gather dough into ball and then flatten into disk

5. Wrap in plastic and refrigerate 1 hour (This can be made 1 day ahead but keep it refrigerated. Soften dough slightly at room temperature before continuing.)

6. Roll out the dough on lightly floured surface to 12-inch round

7. Transfer to 9-inch-diameter tart pan with removable bottom

8. Trim dough overhang to 1 inch

9. Fold the overhang in to make it look presentable and press to form double-thick sides

10. Pierce bottom of dough all over with fork Refrigerate 1 hour

11. Preheat oven to 180 degrees and bake the crust until golden, piercing with fork if bubbles form, about 20 minutes

Cool 5 minutes then reduce oven temperature to 150 degrees.

For filling and topping:

1. Whisk the cheese, cream, sour cream, salt, and cayenne in medium bowl to blend

2. Add the eggs and whisk to blend

3. Pour into prepared crust

4. Bake until filling is set, about 20 minutes

Cool 10 minutes

5. Meanwhile, heat oil in large pan over medium heat

6. Add bell pepper and fennel and sauté until beginning to soften, about 4 minutes

7. Add courgette, yellow squash, and corn then sauté until all vegetables are tender, about 12 minutes

8. Season with salt and pepper

9. Mound vegetables on top of tart and sprinkle with basil

Serve warm or at room temperature.

This really is a health indulgence and will taste magnifacant! I cant wait to try it!

Summer vegetable frittata

In the summer we tend not to eat so much heavy food so I thought instead of an omlette lets make a bigger cake like omelette! It is great to cut into wedges if you have a lot of people round for a brunch or gathering.

RECIPE: Puffed vegetable frittata with fresh Prescuitto served in wedges.

You will need:

6 large eggs
6 large fresh basil leaves
1/4 teaspoon salt
1/4 teaspoon black pepper
1 oz prosciutto
1 tablespoon olive oil
3 medium courgettes
5 medium Swiss chard leaves
12 spring onions,

To Make...

1. Pre- heat pan

2. Whisk together eggs, basil, parsley, salt, and pepper in a bowl

3. Cook prosciutto in oil in a 12-inch ovenproof nonstick skillet over moderate heat, stirring, until edges begin to crisp, about 2 minutes

4. Add courgette and chard and cook, covered, stirring occasionally, until vegetables are just tender

5. Add spring onions and courgettes band cook, uncovered, stirring occasionally, until just wilted

6. Pour egg mixture into pan and cook, lifting up cooked egg around edge using a spatula to let as much raw egg as possible flow underneath, until edge is set, about 2 minutes (top and center will still be very loose)

7. Sprinkle cheese evenly over top



















8. Broil frittata about 6 inches from heat until set, slightly puffed, and golden, 2 to 2 1/2 minutes

9. Cool frittata 5 minutes, then loosen edge with a clean spatula and slide onto a large plate the cut into wedges.

This is a great meal to share, have at a brunch or if your hungry all to yourself!

Duckeys Popsical Treats!

Now lets admit this now we all love ice lollies also known as popsicles! My grandma used to inundate me with them when I was a child, they were awesome in the summer on a hot summer day, when the ice cream van was around that was the sound of summer.

I remember the sound well, on our estate the kids would run back to their houses to ask for 50p to buy an ice cream then rush back out again to catch the van, leaving those who’s parents said no very disappointed!

While shopping at Sainsbury’s the other day I notice some ice lolly mould so I thought, hey the weathers getting better lets start summer!

My version of ice lollies are really healthy, instead of using sugary fruit juices I use fruit and yogurt, much like a smoothie I guess but frozen!

RECIPE: Cool summerlicious fruit and yogurt ice lollies, perfect for a ray of sunny weather!

To make around 8 servings you will need:

For Orange and Mango

4 large rip mangoes, peeled, pitted and roughly chopped
1 cup freshly squeezed orange juice

For Strawberry and Banana

2 large bananas
10 strawberries
(8-oz) Fat free Greek yogurt

For Frozen Fruit and Yogurt

(8-oz) Fat free of vanilla yogurt
(12-oz) bag frozen mixed berries
2 tablespoons honey

For Sparkling Elderflower

2 cups sparkling water
1/3 cup elderflower juice

For Melon and Blueberry

1 melon
1 pack of blueberries
(8-oz) Fat free of vanilla yogurt

For Strawberry and Kiwi

6 Strawberries
2 Kiwis
1 spoonful natural yogurt

Preparation

1. To make any of the above recipes mix fruit n a blender, whizz until smooth, if you want some frozen chunks leave fruit aside to add in the mixture before pouring into moulds.

2. Stir in the orange juice, apple juice or yogurt then pour into the popsicle molds.

3. Press on the lids and transfer to the freezer overnight.

Let me know what you think of these dazzling recipes! You can always add your own if you come up with your own share them in the comment box below!

Summer tapas dining... Perfect Dips, Sticks and Crudités

The perfect summer finger food has to be my below selection of dips and sticks! Sometimes cutlery just doesn't cut it! (get it)

You also get your fruit and veg portions from this and to spice up a little bit more serve with some olives and wholemeal bread!

Servings: Makes 8 servings

You will need:

Sour cream dip

2/3 cup light sour cream
2 spring onions, finely chopped
1 tablespoon lemon juice

To make...

1. Lightly mix together all the ingredients

2. Don't over-stir, as the dip becomes runny quite quickly

3. This can be prepared the day before the party and kept in the fridge

For Duckeys Guacamole

2 ripe avocados, cut in half and chopped
2 tablespoons light mayonnaise
2 finely chopped tomatoes
2 tablespoons light sour cream
1 garlic clove

To Make...

1. Put the avocado, mayonnaise, and tomatoe in a food processor and whiz until smooth

2. Turn into a serving bowl and stir in the sour cream

3. Push the avocado pits into the mixture to prevent discoloration, remove before serving

This will keep in the fridge for up to a day

For hummus

1 (15-oz.) can organic chickpeas, drained
Juice of one lemon
1/3 cup light tahini paste
2 tablespoons light olive oil, plus extra for drizzling
1 garlic clove, peeled and crushed
2 tablespoons boiling water
Sea salt, to taste

To Make...

1. Put the chickpeas and lemon juice in a blender and work to a smooth purée

2. Add the tahini paste, olive oil, and garlic and blend until smooth

3. Scrape down the sides and add the boiling water

4. The consistency should be fairly loose and light

5. Taste and adjust seasoning if necessary, spoon into bowls and drizzle with a little olive oil

Will keep in the fridge for a couple of days.

For tomato salsa

11 oz (about 2-3 medium) very ripe tomatoes
1 spring onion, finely chopped1 garlic clove, peeled and crushed (optional)
1 tablespoon extra virgin olive oil
1 tablespoon chopped fresh basil leaves
1 tablespoon tomato ketchup
A little ground black pepper, to taste

To Make...

1. Quarter and core the tomatoes and remove the seeds

2. Finely chop the tomatoes and put into a bowl

3. Add all the remaining ingredients and combine

Keep at room temperature until ready to serve

This will keep in the fridge for up to 3 days.

Crudités

• Carrot sticks
• Cucumber sticks
• Red bell pepper sticks
• Celery sticks
• Cherry tomatoes
• Blanched sugar snap peas or asparagus (cover with boiling water for 2 minutes, then drain under cold running water)
• Radishes

Dippers

• Breadsticks
• Tortilla chips ("healthiest" variety)
• Beet, carrot, and parsnip vegetable chips
• Mini oat crackers or mini rice cakes
• Toasted pita bread sliced into strips

Bagel chips

Slice 2 organic bagels widthwise into 4 thin slices.

Brush with olive oil, and then bake at 150°F for 10 minutes.

Break into pieces

Tortilla chips

Cut 1 large tortilla into 8 slices

Place on a baking sheet and cook at 180 degrees for 10 minutes.

Sweet potato wedges

Peel and cut 2lbs sweet potatoes into wedges

Place them in a roasting pan, toss in a tablespoon of olive oil, and sprinkle with a teaspoon of paprika

Cook for 35-40 minutes at 400°F, turning a few times

These are great with the sour cream dip.

Goats cheese, salami, and tomato on mini-bagels

Right there is one food that literally makes me puke! So this recipe is not for me but if you love Goats cheese then it will be for you! Rob loves Goats cheese and I hate it so as a special treat I may make this for him soon and I will have Feta instead!

You will need:

10 mini-bagels, halved horizontally and toasted lightly

6 ounces soft mild goat cheese

10 slices of hard salamis

60 slices of cherry tomato (about 20 tomatoes)

20 small basil sprigs

To make...

Spread each half of the bagel with the cheese

Top each half with 2 salami triangles, 3 slices of tomato, and a basil sprig, and sprinkle the toppings lightly with pepper.

A refreshing change from the sandwich!

Baked potato wedges with seasoned salt...

In the summer again finger food is always more appealing for some reason! A well known summer finger picker is baked potato wedges... you can also try my version of sweet potato wedges which have a slightly softer and sweeter texture.

RECIPE: Oven baked potato wedges, served with a dunkable dip coated in sea salt and pepper.

Servings: Makes 8 child-size and 4 adult-size servings

You will need:

8 large russet potatoes, peeled

A few sprays of 1 calorie light oil spray

2 tsp seasoned salt

1. Pre-heat oven to 180 degrees

2. Cut each potato lengthwise into 8 wedges

3. Seasoned salt and pepper

4. Arrange in single layer on 2 baking sheets

5. Bake until tender and golden, turning potatoes and rotating sheets halfway through baking, about 45 minutes.

Serve immediately when they are still warm with a healthy dunkable dip of your choice see my top summer taps dips! Great for a light lunch, starter or snack.

You can either posh these up as a starter or serve in colourful plastic cups at a party!

Super salmon club sandwich!

This Salmon club is my take on the tradition chicken, bacon, lettuce, egg fried sandwich on white bread great if you have a hangover but is that because you body is starved enough to eat anything!

My new version has lots of nutritional benefits now I have added salmon and by grilling this sandwich it takes the oils out of play instantly making it more healthy.

I prefer to have a sandwich for dinner sometimes if I don't fancy too much but then if I don't eat enough I get hungry later so this really is the meet in the middle perfect soloution!

RECIPE: Mouthwatering sumptious salmon club sandwich filled with grilled bacon, warm onion, tomato slices and lettuce leaves smuthered with a lemon mayonnaise sauce.

Servings: Makes 4 servings.

You will need:

2 dessert spoons light mayonnaise
2 dessert spoons minced fresh basil

1 teaspoon grated lemon peel
1 tablespoon fresh lemon juice

3 skinless salmon fillets (each about 3/4 inch thick)
8 small bacon slices

1 small red onion, sliced
8 thick slices of wholemeal bread

8 tomato slices

8 lettuce leaves

To make...

1. Mix the light mayonnaise with 2 tablespoons basil and lemon peel in small bowl to blend

(Can be made 1 day ahead. Cover and chill.)

2. Grill bacon under the grill or on a George Foreman until crisp

3. Using tongs, transfer bacon to paper towels to drain

4. Add onion a pan to sauté until onion is tender and beginning to brown, this takes aboutabout 5 minutes

5. Grill fish until cooked (around 10 mins)

6. Grill bread just until golden, about 2 minutes per side

7. Spread mayonnaise mixture over 1 side of bread slices

8. Top each of 4 bread slices with 2 bacon slices, 2 tomato slices, 1/4 of onion, 1 salmon fillet and 2 lettuce leaves

9. Sandwich together with remaining bread slices

If you dont have time to cook your salmon fresh you can use either warmed smoked salmon or canned salmon but the taste is always better from fresh!

This is a healthy ulternative to a club bap made with fried bacon, egg and chicken. It has a unique flavour and is really wholesome food. Great for when your feeling really hungry and need something to bite into! You can also have this sandwich cold if you wish which makes it picnic proof!

King Prawn and Mango skewers

King Prawns are wonderful for presentation, they are pink taste great and look good what better ingriedient they are also really healthy for you!

RECIPE: King Prawn and Mango skewers with a lime and garlic dressing

Servings: Makes 6 servings.

You will need:

3 tablespoons olive oil
1 tablespoon minced peeled fresh ginger

2 garlic cloves, minced

1 teaspoon dried crushed red pepper

18 King prawns

2 red bell peppers, each cut into 12 pieces

2 firm but ripe mangoes, peeled, pitted, each cut into 12 wedges

12-inch bamboo skewers or twelve soaked in water 30 minutes,

To make...

1. Pre-pare grill (medium-high heat)

2. Mix first 4 ingredients in large bowl

3. Add prawns, bell peppers and mangoes,toss to coat

4. Alternate bell pepper, mango and 3 colossal shrimp on each of 6 skewers, or alternate bell pepper, mango and 3 jumbo prawns on each of 12 skewers

5. Grill prawns until warmed through, brushing with glaze during last 2 minutes...

6. To dress add garlic -lime and seasoning with a tablespoon of olive oil and glaze over the skewers.

You will end up with a simply divine skewer that you may eat hot or cold!

Duckeys Berry Squares

In the summer what more do you want than berries! Berries are so good for you and really add something to a tasty snack or dessert, so how about a berry filled treat. They are delcious and easy to make.

I prefer eating something like this to chocolate sometimes as you know you are getting your vitamins and nutritional values from the fruit!

RECIPE: Gorgeous berry filled bakes, made from fresh wholefood ingredients!

Servings: Makes 36 squares.

You will need:

For base and topping

180g old-fashioned rolled oats

90g wholemeal flour

100g packed light brown sugar

1 and 1/2 teaspoons finely grated fresh orange zest

1/4 teaspoon baking soda

1/4 teaspoon salt

100g unsalted butter, melted

For filling

300g raspberries or blueberries

50g granulated sugar

2 tablespoons fresh orange juice

1 tablespoon cornstarch

To make...

1. Pre-heat oven to 180 degree

2. Line a 9-inch square metal baking pan with a 12-inch-long sheet of foil, pressing it into bottom and up sides then butter foil

Make base and topping:

1. Blend together oats, flour, brown sugar, zest, baking soda, and salt with your fingertips until well combined

2. Stir in butter

3. Reserve 3/4 cup of mixture for topping; transfer remainder to baking pan, pressing it firmly in bottom to form an even layer

4. Bake in middle of oven until golden, 12 to 15 minutes

Make filling while base is baking:

1. Stir together berries, sugar, juice, and cornstarch in a small saucepan, then bring to a boil over moderate heat. Cook, stirring, until thick and no longer cloudy, about 5 minutes, and remove from heat

2. Assemble and bake squares:Spoon filling onto oat base, leaving a 1/2-inch border around edge

3. Crumble reserved oat mixture on top

4. Bake in middle of oven until golden and bubbly, 30 to 35 minutes

5. Cool completely in pan on a rack

6. Holding 2 ends of foil, lift from pan and put on a cutting board

7. Cut into 1 1/2-inch squares.

You will have a plateful of yummyness!

Sweet Potato and Avocado Sandwich with Poppy seed spread

So this might not be your usual ingredient but this special sandwich contains sweet potato. I love to work with sweet potato as you may have noticed but mainly because it is just so healthy for you!

This sandwich is fresh exciting and puts a new spin on something normal!

RECIPE: Vegetarian sweet potato sandwich layered with Avacado seduced with a poppy seed spread served in brown wholemeal bread.

Servings: Makes 2 servings

You will need:

1 small sweet potato peeled and cut into three 2-inch-thick slices

2 tsp honey mustard

1 tbsp light mayonnaise

1/4 tsp poppy seeds

4 slices whole wheat bread

4 red onion slices

1/2 small avocado

4 tomato slices1

/4 cup shredded reduced-fat Monterey Jack cheese

1/2 cup finely shredded lettuce (or alfalfa sprouts)

To make...

1. Cook sweet potato slices in boiling salted water until tender, about 15 minutes

2. Drain and rinse with cold water, then drain again. Let cool for 5 minutes, then cut each slice into two thinner slices

3. Whisk together honey mustard, mayonnaise, and poppy seeds in a small bowl

4. To construct the sandwiches, first spread half the poppy seed mixture on 2 of the bread slices, then place half of the onion, avocado, and tomato slices on top of each slice; sprinkle lightly with salt and pepper

5. Add a layer of sweet potato slices, cheese and lettuce

6. Top with remaining bread

7. Slice each sandwich in half, securing each half with a toothpick

8. Serve with sliced vegetable wedges and hummus.

What a refreshing recipe!

Six tips on how to drink more water...

1. Always have cold water ready to drink – make it easy for yourself… we keep a Britta Filter in our fridge ready for whenever we feel thirsty!

2. Get fun containers you can transport water in. The larger the container is the longer it will last!

3. Change your routines… start your day by having a glass of water, order water with a meal or replace coffee with it!

4. Drink a glass before you eat this helps to make you feel trimmer as sometimes our hunger is mistaken by dehydration.

5. Add flavour to your water if you don’t like the taste, jazz it up!

6. Make it fun, decorate your water with ice, straws and cool glasses to drink from.. jazz this with lemon, lime make it a treat!

Duckeys Coconut Macaroons

Coconut Macaroons must be one of my favourite treats! They are pretty healthy and super tasty... when we had our house warming they went down a storm.

RECIPE: Crunchie balls of coconut macaroons served with low fat chocolate dipping sauce...

Servings: Makes about 22.

You will need:

14-ounce package dessicated coconut
1 teaspoon vanilla extract
2 large egg whites
1/4 teaspoon salt

















To make...

1. Pre-heat oven to 180 degrees

2. Line 2 baking sheets with parchment paper

3. In a bowl combine flaked coconut and vanilla extract in large bowl

4. In another bowl beat egg whites and salt to build medium-firm peaks

5. Fold 1/3 of egg whites into coconut mixture to lighten, then fold in remaining egg whites

6. Drop half of coconut mixture by level tablespoonfuls onto prepared baking sheets, spacing 2 inches apart

7. Top each with a second level tablespoonful coconut mixture

8. Bake until golden, about 25 minutes. Cool macaroons on parchment paper

9. Slide metal spatula under macaroons to remove (Macaroons can be prepared 1 day ahead. Store in single layer in airtight container at room temperature.)

Perfect for parties or a little treat during the day or evening! I love coconut!

Brown rice, tomato and basil salad...

Rice is really good for you so this may be the most simple recipe you could prepare! It takes minimal effort and great to cook by itself whilst you have a little break and a cup of tea!

RECIPE: Super brown rice salad tossed with tomato and fresh basil for a summer fragrence

Servings: Makes 6 servings.

You will need:

2 1/4 cups water

1 cup long-grain brown rice

2 tablespoons Champagne vinegar or white wine vinegar

2 tablespoons olive oil

1 pound tomatoes,

fresh basil leaves

Preparation

1. Bring 2 1/4 cups water to boil in heavy medium saucepan

2. Mix in rice and salt. Cover, reduce heat to low and simmer until rice is tender and water is absorbed, about 40 minutes. Transfer rice to large bowl; fluff with fork and cool

3. Whisk vinegar in small bowl

4. Gradually whisk in oil and pour over rice

5. Add tomatoes and basil and toss to combine

6. Season with salt and pepper

Can be eaten hot or cold now how simple was that!

Greek-style cucumber and yogurt dip with dill

This dip is tangy and refreshing, in Greeks it’s named Tzatziki, you may have heard of it. It is very healthy and made from natural ingrdients which makes it a wineer on Duckeys Health Corner.

You can serve it with crisp baked pita wedges, but it also goes well with crudités see my summer tapas post for more inspiration. A good tip is to drain the yogurt a day before you plan to prepare the dip.
Servings: Makes 6 servings

RECIPE: Traditional Greek Tzatziki dip, tangy and refreshing in taste, served with Duckeys Pita wedges.

You will need:

2 cups plain yogurt
1 English hothouse cucumber, grated
1 tablespoon coarse salt 1/2 cup sour cream
2 tablespoons fresh lemon juice 2 tablespoons minced fresh dill
1 garlic clove, minced
6 pita breads, cut horizontally in half, then cut into wedges
Olive oil

To make…

1. Line sieve with cheesecloth and place over medium bowl

2. Place yogurt in sieve

3. Cover with cling film and allow to drain in refrigerator overnight

4. Mix cucumber and 1 tablespoon salt in small bowl then cover and chill 3 hours

5. Transfer drained yogurt to another bowl

6. Mix in sour cream, lemon juice, dill and garlic

7. Squeeze out as much excess liquid as possible from cucumber

8. Stir cucumber into yogurt

9. Season with pepper. Cover; chill at least 2 hours. (Can be made 1 day ahead. Keep refrigerated.)

Serve with Duckeys Pita Wedges!

Italiano... Pasta salad with mozzarella, sun-dried tomatoes and olives

This is the perfect summer salad containing pasta, cheese and my favourite sun dried tomatoes! I would suggest this is a great accompaniment to a meal or a light meal in itself! I really enjoy salads but sometimes feel hungry a few hours after eating one, so the pasta in this dish presents the perfect solution.

RECIPE: Simple summer pasta salad layered with fresh sun-dried tomatoes, ripped mozzarella with a light healthy olive dressing.

Servings: Makes 8 servings

You will need:

1 tablespoon of olive oil
1/2 cup drained oil-packed sun-dried tomatoes
1/4 cup red wine vinegar
1 tablespoon drained capers
1 garlic clove, minced
1 pound fusilli pasta
12 ounces tomatoes, coarsely chopped
8 ounces fresh water-packed mozzarella cheese, drained, cut into 1/2-inch pieces
1 cup (packed) fresh basil leaves, thinly sliced
1 cup freshly grated Parmesan cheese (about 3 ounces)
1/2 cup minced pitted oil-cured black olives

To make...

1. Blend first 5 ingredients in processor until tomatoes are coarsely chopped

2. Set dressing aside

3. Cook pasta in large pot of boiling salted water until just tender but still firm to bite, stirring occasionally

4. Drain. Transfer to large bowl. Add dressing to hot pasta; toss to coat

5. Cool, stirring occasionally

6. Add chopped fresh tomatoes, mozzarella, basil, Parmesan and olives; toss

7. Season to taste with salt and pepper.

(Can be made 6 hours ahead. Cover; chill. Bring to room temperature before serving.)

I would seal this up in a tub and store in the fridge for when you feel a bit peckish!

Turkey wraps with Mango and Curried Mayonnaise

My new Duckey take on a summer snack.. try a wrap!

RECIPE: Fresh Turkey wraps layered with curried Mayonnaise, seasonal salad in a wholemeal wrap.

Servings: Makes 4 servings.

You will need:

Curried mayonnaise

2 teaspoons curry powder
1/2 cup light mayonnaise
2 teaspoons fresh lemon juice

Sandwiches

2 wholemeal wraps, each cut in half crosswise to make four 12x12-inch squares
8 ounces thinly sliced smoked turkey
4 cups thinly sliced romaine lettuce
2 cups thinly sliced seeded peeled English hothouse cucumber
1 ripe mango, peeled, pitted, chopped (about 1 cup)
1/2 cup fresh cilantro leaves
1/2 ripe avocado, peeled, pitted, thinly sliced

To make curried mayonnaise:

Stir curry powder in heavy small skillet over medium-low heat until fragrant, about 2 minutes

Transfer curry powder to small bowl.

Stir in mayonnaise and lemon juice.

Season with salt and pepper.

For sandwiches:

Place 1 wrap square on work surface

Spread with 2 tablespoons curried mayonnaise

Place 1/4 of turkey in center of the wrap

Top turkey with a few leaves of lettuce, 1/2 cup cucumber, 1/4 of mango

Top with 1/4 of avocado slices

Fold in short sides of wrap, then roll up like burrito, enclosing filling completely

Repeat process for remaining 3 wraps

(Can be made 4 hours ahead. Wrap tightly with plastic wrap keep refrigerated)

Cut wraps in half crosswise.

These make such a refreshing change from the usual sandwich and are great for picnics or dinner parties!

Tuna and Pickle Summer Vegetable Pita Sandwiches

A great alternative to a traditional summer sandwich, these lightly filled pita pockets are cheap, quick and easy to eat! The filling reminds me of summer with a sweet refreshing taste great for picnics or lunch boxes.

Great outdoor food!

RECIPE: Pickled tuna filled pockets stuffed with summer vegetables served in wholemeal seasoned Pita Bread.

Servings: Makes 4 servings.

You will need:

1 can Tuna in water
1/2 cup chopped drained sweet pickles
3 tablespoons plain nonfat yogurt
3 tablespoons light mayonnaise
1 red bell pepper
1/2 cup chopped sweet onion
1/2 cup chopped peeled cored Granny Smith apple
2 teaspoons apple cider vinegar
2 cups thinly sliced red leaf lettuce
4 Wholemeal pita breads, halved, pockets opened

To make...

1. Mix the Tuna, Pickles, Yogurt and Mayo in small bowl

2. Season tuna mixture with salt and pepper

3. Mix the sliced bell pepper, onion, and apple in medium bowl

4. Add half of vegetable mixture to tuna mixture and stir to blend

5. Add vinegar to remaining vegetable mixture; toss to combine. Season vegetable mixture to taste with salt and pepper

6. Place a few leaves of lettuce in each pita half

7. Spoon 1/8 of tuna mixture, then 1/8 of vegetable mixture into each pita half

8. Place 2 pita halves on each of 4 plates and serve.

These make a great alternative to a sandwich and are just as healthy in the wholemeal version... they also fill you up without leaving that bloated feeling.

Yummy Artichoke, fresh mozzarella, and salami torpedo!

We’re going Italiano baby! This recipe is so yummy especially when eaten outdoors under the summer sun! With true Italian ingredients this long roll will not only satisfy your needs and fill that hunger spot but is so pleasurable to eat!

RECIPE: You will need: Supreme artichoke, fresh mozzarella, and salami sandwiches served with a green bean salad peaches, and biscotti.

2 6-ounce jars marinated artichoke hearts
1/2 cup chopped drained oil-packed sun-dried tomatoes
1/2 cup freshly grated Parmesan cheese
1/2 cup chopped fresh basil
2 tablespoons extra-virgin olive oil
4 long Italian rolls, split in half lengthwise
12 ounces fresh water-packed mozzarella
6 ounces salami, thinly sliced
8 tablespoons green pesto

To make…

1. Mix first 5 ingredients in medium bowl to blend

2. Season to taste with salt and pepper

3. Divide artichoke mixture among bottom halves of rolls

4. Top with cheese, then salami

5. Spread top half of each roll with 2 tablespoons pesto

6. Place atop salami

7. Press sandwiches lightly to compact and wrap each tightly in plastic wrap

Refrigerate sandwiches at least 4 hours and up to 1 day.

Moroccan garbanzo bean and feta pitas

Well I always like to try different cuisines and I have never thought about doing a Moroccan dish! So here is a really simple and great snack.

You can serve it with green and black olives and some salad!

RECIPE: Jazzy Moroccan Chickpea and feta filled pitas served with green and black olives on romaine salad

You will need:

1/2 cup olive oil
1/3 cup white wine vinegar

4 teaspoons Moroccan spice blend (see below)

Moroccan spice … To make… combine 1 tablespoon ground cumin with 1/4 teaspoon each of ground coriander, cinnamon, and cayenne pepper.
1 15-ounce can chickpeas 1 1/2 cups coarsely chopped seeded tomatoes
1 1/2 cups coarsely chopped seeded peeled cucumbers
1 cup coarsely crumbled feta cheese
1/2 cup chopped red onion
1/3 cup chopped fresh Italian parsley
4 wholemeal pita bread rounds, halved crosswise
Plain yogurt
To make…

1. Whisk together olive oil, white wine vinegar, and Moroccan spice blend in medium bowl

2. Place drained chickpeas in large bowl and mix in enough vinaigrette to coat

3. Let stand 10 minutes to allow flavors to blend

4. Add tomatoes, cucumbers, feta cheese, red onion, and parsley to chickpeas

5. Mix in enough vinaigrette to coat

6. Season bean salad to taste with salt and pepper

7. Fill pita halves with bean salad and top with dollop of yogurt

8. Place 2 pita halves on each of 4 plates.

Now hoe simple was that! A refreshing and alternative dish to the traditional English Sandwich!

Duckeys grilled chicken and vegetable toasted rolls with Tarragon Mayo

As Rob and I like to cook most evenings I find it a great way to relax after a stressful day I get my creative paws out and pull together an idea that becomes a meal!

We both love to eat vegetables, they are a great source of nutrients. They also don’t need much preparation and you can even get some really nice frozen Mediterranean vegetables from Tesco.
RECIPE: Freshly grilled chicken and vegetable toasted brown rolls spread with a genrous layer of light homemade Tarragon Mayonnaise...

You will need:

3/4 cup reduced-fat mayonnaise
1/4 cup chopped fresh tarragon
4 teaspoons tarragon vinegar 2 cooked skinless boneless chicken breast halves
3 garlic cloves 3 medium courgettes
1 large red onion4 brown seeded rolls, split horizontally
8 tomato slices

To make…

1. Blend the first 3 ingredients in bowl and then season mayonnaise with salt and pepper

2. Take the cooked chicken and sprinkle with half of garlic, then salt and pepper

3. Place the courgette and onion slices on sheet of foil and spray some 1 calorie spray on them, sprinkle with remaining garlic, then salt and pepper or if your veggies are frozen cook them in a pan

4. Grill vegetables until softened slightly

5. Transfer to work surface

Grill rolls until toasted, about 2 minutes per side

6.Spread tarragon mayonnaise on roll bottom

7.Top with 1 chicken piece, 1/4 of grilled vegetables, and 2 tomato slices

8.Cover with roll tops.

What a fantastic health sandwich full of protein and nutrients! Let me know your favourite sandwich recipes!

Tuna salad on olive bread

My favourite sandwich just has to be tuna, I used to not a be a great fan of fish but when I stopped eating less meat fish was a good way for me to get my essential vitamins. So tuna sandwiches are certainly my favourite! Here is a delicious recipe for you to try!

RECIPE: My favourite tuna salad sandwich served on olive bread perfect for any occasion!

Servings: Makes 4

You will need:

1 can tuna packed in water

1 tablespoon light mayonnaise

1/2 chopped green onion

1/4 cup diced seeded English hothouse cucumber

1/4 cup minced fresh dill

1/4 cup drained capers

2 teaspoons Dijon mustard

8 thick slices olive bread

To make...

1. Mix tuna, light mayonnaise, and next 6 ingredients in medium bowl to blend

2. Season with salt and pepper

3. Divide tuna salad among 6 bread slices; top with arugula leaves

4. Spread remaining mayonnaise on remaining 4 bread slices

5. Cut sandwiches in half; wrap each tightly in plastic wrap

(Can be made 1 day ahead. Refrigerate)

Complete this one with cherry tomatoes, vegetable chips, and lemonade.

The famous Duckey BLT...

In the summer instead of roast beef, roast turkey we want something that’s going to be a little lighter that’s screams ‘eat me its summer’ these sandwiches are great in picnics, for buffets or for a light lunch or supper.

To make this a little more Duckey proof, to up the nutritional benefits use whole-wheat bread for more fiber and using leaner bacon to shave calories! Instead of ice burg lettuce romaine replaces this and adds more vitamin A, and the mayo who needs mayo when you try this yummy avocado spread!

RECIPE: BLT with avocado spread served in wholemeal brown bread with fresh turkey, bacon and plump beef tomatoes, dressed with romaine lettuce and red onion.

(Servings: Makes 4 servings)

You will need:

Spread

1 extra ripe avocado
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/8 teaspoon cayenne pepper

Sandwich

8 slices turkey
8 slices bacon
8 slices whole-wheat bread
leaves of romaine lettuce
2 medium tomatoes, cut into 12 slices
1 small red onion, thinly sliced

To make the avocado sauce…

1. Combine spread ingredients in a bowl

2. Mash until smooth and set aside

To make the sandwich…

1. Prepare bacon under the grill or in a George Foreman and drain thoroughly on paper towels to remove excess grease

2. Toast 4 slices of bread

3. Spread an equal amount of avocado spread on each slice

4. Top each with 1/4 of the bacon, lettuce, tomato, and onion

5. Cover each with another slice of toast

6. Cut sandwiches in half and serve immediately for a warm meal or allow to cool for a picnic.

Mozzarella and Pepper sandwich special... Italiano!

In the summer we can sometimes get bored of the usual traditional cheese and pickle sandwich, lets be honest does it really excite your taste buds?

So why not try something different! I have created an Italiano inspired sandwich fit for anyones lunch box!

You will need:

5-ounce jar roasted red bell peppers drained and roughly chopped for quickness or roast your own pepper!
1 pinch hot pepper flakes or chili
1 teaspoon chopped fresh oregano
Fresh mozzarella torn into pieces
1/2 thin 18-inch brown baguette, sliced lengthwise with interior crumb removed

To Make...

1. Combine the peppers, chili, oregano and mozzarella in a bowl and mix











2. With this mixture fill the baguette

3. Close the baguette and wrap it tightly in cling film, then in aluminum foil

4. Place the sandwich at the bottom of the fridge using something heavy so the weight compresses the sandwich and allows the juices from the cheese to soak into the bread.


















What a delicious Italiano take on a sandwich! Perfect for taking out for an outdoor meal, picnic or for your lunchbox!

Prawn and Coconut rolls

I love prawns...
I love coconut...
I love spring rolls but...

I hate the fat content! So here is my version of Spring rolls serve them with a yummy dipping sauce for added perfection or accompany with a nice fresh bowl of plain rice or my Duckey Ramen recipe served with Sushi!

Servings: Makes about 15

You will need:

10 ounces peeled cooked prawns
Thinly sliced iceberg lettuce leaves
1/4 cups finely grated peeled fresh coconut
1/2 unpeeled English hothouse cucumber
1 tablespoon fresh lime juice
3 teaspoons fish sauce
1/2 teaspoons sugar
3 teaspoons minced seeded red or green serrano chiles
2 tablespoons finely chopped green onion
2 teaspoons chopped fresh mint leaves
rice paper rounds or spring roll wrappers

To make...

1. Combine shrimp, lettuce, coconut, cucumber, 1 tablespoon lime juice, 4 teaspoons fish sauce, 1/2 teaspoon sugar, 2 teaspoons chiles, green onion, and mint in large bowl

2. Moisten kitchen towel and queeze out excess moisture and lay towel flat on work surface

3. Fill large bowl with warm water

4. Submerge 1 wrapper in water until beginning to soften, about 20 seconds

5. Place on damp towel. Place 1/4 cup shrimp mixture in 3-inch long strip down center of wrapper

6. Fold in sides of wrapper over filling, then roll up tightly, enclosing filling

7. Repeat with remaining wrappers and filling

DO AHEAD: Can be made 8 hours ahead. Place on baking sheet lined with parchment paper, cover with damp paper towels, and refrigerate. Let rolls stand at room temperature 10 to 15 minutes before serving

1. Mix 1/2 cup lime juice, 2 teaspoons fish sauce, 4 teaspoons sugar, and 1 teaspoon chiles in small bowl

2. Serve rolls with dipping sauce.

Quick coconut summer sorbet...

Sorbet is great with anymeal you can make this with many fruits but here is a yummy coconut one just for summer! By using low fat coconut cream it will make this recipe much healthier!

RECIPE: Cool mouthwatering coconut sorbet, refreshes your pallet and great for summer desserts!

Servings: Makes about 2 cups.

You will need:

15-ounce can cream of coconut
1 cup ice-cold water
1/4 teaspoon rum

To make this sorbet...

Whisk all ingredients in medium bowl.

Transfer to 11x7x2-inch glass baking dish.

Freeze until frozen, stirring every 30 minutes, about 3 hours. (Can be made 2 days ahead. Cover and keep frozen.)

Stay cool this summer!

Duckeys Summer Fruit Skewers

In the summer we tend to sway more to eating lighter foods such as salads and up our fruit in take, fruit contains a lot of water so doesn't often leave you with that bloated feeling!

A quick easy dessert I have come up with is fruit skewers... you can make this with any type of fruit but here is my summer selections...

RECIPE: Cinnamon coated juicy fruit skewers bathed in lime and softened until warm served with a scoop of cool creme fresh.

You will need:

2 tablespoons fresh lime juice
1 teaspoon ground cinnamon
1/4 cup fresh mint

2 apples, cored and cut into 1" pieces
2 bananas, peeled and cut into 1" pieces
2 peaches, pitted and cut into 1" pieces
4 kiwifruit, peeled and sliced into 1" thick sections
4 - one" slices fresh pineapple, peeled, cored and cut into 1" pieces (or 1 can pineapple chunks)
16 strawberries

Scoop of creme fresh

1. Prepare grill

2. In a small bowl, combine oil, sugar, lime juice, cinnamon and mint. Mix until sugar is dissolved.
3. If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers.

4. Brush kebabs with the sugar mixture then place on grill.

5. Grill kebabs for about 8 minutes, turning now and again until fruit starts to brown and is heated through.

A delicate and delicious summer dessert!

Duckeys Sweet Potato Biscuits

I am always open to new ways to use traditional ingredients, now this vegetable already presents to us in its name that it is "sweet" so why not in fact use it within a "sweet" recipe. So here is a slight adaption to the traditional potato recipe in the form of a little healthy treat!

This mixture makes around 18 biscuits...

RECIPE: Bouncy oven baked sweet potato biscuits with a hint of cinnamon, the perfect accompaniment for afternoon tea or a simple healthy snack.

You will need:

3/4 mashed and cooked sweet potatoes
3 spoons of butter, melted
2/3 cup skimmed milk
2 cups all purpose flour
4 tsp baking powder
1 tablespoon brown sugar
1/2 teaspoon salt
Nonfat cooking spray
Ground cinnamon or nutmeg (optional)

1. Boil and simmer the sweet potatoes in a saucepan, to cook quickly peel and cube into inch pieces then cook until tender. Drain thoroughly then mash with a fork or potato masher in a large bowl

2. Pre-heat oven to 180 degrees

3. Add a small amount of butter and milk into the potatoes

4. Then add 1-3/4 cups of the flour, baking powder, sugar and salt and mix until combined

5. Add the rest of the 1/4 cup of flour and mix well
















6. This should form a dough turn this out on a floured surface and knead 5-6 times

7. Roll dough flat to half-inch thickness


















8. Use a 2-inch biscuit cutter (I have a love heart shape!) to cut out the biscuits from the dough or if you don't have a cutter... no fear... use a sharp knife to cut biscuits into 2-inch square pieces!

9. Spray a baking sheet with nonfat cooking spray then place biscuit pieces close together on the sheet you could also use greaseproof paper

10. Brush the top of each biscuit with skimmed milk then lightly sprinkle with cinnamon or nutmeg if you wish... perhaps some coconut would also work well!

















11. Finally bake biscuits for about 15 minutes or until golden.

This recipe makes a refreshing change in taste to normal cookie biscuits with the upside of sweet potatoes being so good for you! So if you are having guests round then go on give them something to really digest!

King Prawn and Coconut Stew

Also known as Moqueca de Camarao, a Brazilian style dish... this fabulous recipe is a great one for dinner parties or just a light evening meal. It serves six people so you can always put it in the freezer without the prawns and cook as you please.

It is great to make big batches of food that you can freeze as in theory you can eat more with less effort later on!

RECIPE: King Prawns marinated in fresh chillies and herbs stewed in a rich coconut creamed stew served with warm homemade bread and tapenade.

You will need:

1 large onion, peeled and finely chopped

1-2 green finger chillies, finely chopped

3 medium tomatoes, roughly chopped

1 garlic clove, chopped

1 small bunch of fresh coriander

Juice of 2 limes (true brazilian style)

900g raw king prawns, peeled and de-veined

1 tbsp olive oil

300ml coconut cream

To serve:

Coriander sprigs

2 tbsp dende oil (optional – dende oil is a Brazilian palm oil and is available from specialist food shops)

1. Place the onion, chillies, tomatoes, garlic, coriander and lime juice in a food processor with a generous pinch of sea salt. Blend to a purée then pour into a non-metallic bowl and add the prawns. Leave to marinate for 10 minutes.

2. Heat a wok or heavy-based casserole dish. Remove the prawns from the marinade and keep to one side.

3. Add the oil to the pan then add the marinade. Cook over a high heat for 2 minutes before adding the coconut cream. Bring to the boil then turn down to a simmer for 2 more minutes when the sauce should be well combined and slightly reduced.

4. Throw in your prawns and cook for 2 minutes, or until the prawns are just cooked through. Check the seasoning before removing from the heat.

5. To serve, pour over the dende oil and sprinkle over the coriander sprigs. Serve with bowls of steamed rice or homade bread with tapenade depending on the occasion!

The Millionaire Cocktail

I am a girl who loves cocktails but as we all know the items they sometimes include in cocktails aren't always that great for the waistline... so if you want to feel a million dollars and sip a drink that tastes like it try this version I have discovered!...

RECIPE: A millionares cocktail blended with pureed crushed strawberries, cool vodka and fresh mint leaves, poured and strained into a delicate Martini glass garnished with a red rose petal.

Glass: Martini

Garnish: Fresh mint leaf

You will need: (makes one cocktail)

50ml rose vodka

50ml puréed fresh strawberries

2 fresh mint leaves

splash of lime juice

1. Mash the mint, strawberries and lime together

2. Add the vodka and shake over ice

3. Strain into a martini glass, and garnish with a fresh mint leaf and red rose petal for elegance!

Great for a special occasion party or simply for summer drinking!

Salmon for your supper!

Salmon has to be one of my favourite fish not to mention one of my favourite meals!

Here is my most simple favourite salmon dish which takes under half an hour to make and serves four people! Great if your having the folks round!

RECIPE:

Oven baked dill crusted salmon, served with brown rice green beans sweetcorn and broccoli.

You will need:

2-4 pieces of fresh salmon

Brown rice

Green Beans

Can of sweetcorn

1 stalk of broccoli

1. Wash the salmon


















2. Put fillets in an oven dish and sprinkle with Dill


3. Bake in the oven at 180 degrees for around 20 minutes


4. Cook some brown rice in either a rice cooker or boil for 30 minutes



5. Cook some vegetables I have chosen sweetcorn, green beans and broccoli


6. Serve up the cooked ingredients on a dish and serve.

A quick easy meal that's healthy and tasty!

Remember you can make many adaptions with this recipe salmon cooked this way can be served with many accompaniments such as salads, cous cous, you could even have it in posh sandwiches!
















So go on experiment!

Duckey’s Healthy Quickie Meal... Tuna meatballs

Tuna Meatballs

• Add 1 can of tuna into a bowl
  
• Then add a small handful of pine nuts with finely grated zest of 1 lemon, small handful of chopped parsley, 50g fresh breadcrumbs and light mayo
  
• Season and mix together with your hands until completely combined
  
• Roll the mix into 12 balls
  
• Cook 400g spaghetti
  
• Bake in the oven at 180 degrees for 15 minutes until golden
  
• Heat 500g jar of tomato pasta sauce (or your own homemade) and toss together with the pasta and tuna balls.
  
  For dessert...
  
  A slice of malt loaf

Duckey’s Healthy Quickie Meal... Ginger and garlic beef

Ginger and garlic beef

• Heat a large non-stick wok or frying pan
  
• Add 500g thinly sliced beef strips and brown quickly
  
• Add a 1 inch piece of finely grated root ginger, 2 crushed garlic cloves and 8 sliced spring onions
  
• Cook for 2 minutes and add 2 tbsp soy sauce
  
• Steam 2 sliced pak choy (bok choy) and 100g mange tout until tender and toss with 1 tbsp sesame oil
  
  Serve with the beef and some basmati rice
  
  For dessert...
  
  Baked apple, dried fruit and fat free Greek yogurt

Duckeys Vegetarian Prawn Stir-fry

I find this dish so healthy yet enough to keep you feeling nicely full, this is a completely natural meal full of the best nutrients! Even better it is quick and easy to make! For another version click here to see another Duckey stir-fry chinese style!

RECIPE: A Seasonal vegetarian prawn stir-fry consisting of chopped mushroom, leeks, bean sprouts and peppers on a base of fluffy brown rice sprinkled with pine nuts with a dash of chilli.

You will need:

3 cups of brown rice
4 cups of equal water
100g prawns
6-7 mushrooms
1 leek
1 pepper
Bag of bean sprouts
3 baby courgettes

















1. In a sauce pan add your rice and boil in water then simmer for 20 – 25 minutes

2. In a wok add your chopped vegetables and stir until soft

















3. Add some washed prawns and stir in

















4. Then add some pine nuts and toast them slightly

5. Before serving the rice mix in a tiny amount of chilli powder


















6. Add the rice to a bowl

7. The place on top the vegetable and prawn mixture


















Hey presto you have a stir-fry!

This is a great evening meal when you are hungry but don’t fancy too much and feel like being healthy or a great lunch time meal to cook your friends!

Duckeys Quickie Health Dessert... Malt loaf

A slice of malt loaf




















I would recommend Soreen

Malt loaf is sweet but pretty low in calories without the spread you could even serve this and dip into some yogurt

Or to accompany some fruit.

What to do with Olives...

My famous Duckey Olive tapenade is really yummy and so easy to make!

You can use this in so many ways too!

• A spread for breads
• A dip to accompany vegetable crudités or breadsticks
• A spread to put in a sandwich
• A topping to use on fish or poultry
• A sauce to add to pasta
  

You will need:

Olives
Olive oil
Garlic
Italian seasoning

Put pitted olives in a food processor with olive oil, garlic, and your favorite seasoning! It really is that simple!

Olives can also be used to add to a pasta recipe…

Or I frequently add chopped olives to tuna or chicken salads or stuff fish with them adding a little light cheese!

So many possibilities if you can think of anymore add your comments below! To see the health benefits and history of Olive click here... Olives.

Succulent Tuna Steaks with Duckey’s homemade sauce!

I wanted to surprise Rob with a really nice meal when he came home from work last night so I had planned to cook something a little bit special. We hadn’t had Tuna Steaks for a while so this was perfect. I love Tuna Steaks but not on their own as they can be quite dry so I invented my homemade Duckey Sauce to add a bit more flavour!

RECIPE: Succulent Tuna Steaks, topped with creamy Olive infused homemade sauce served with garlic leeks and baby courgettes with seasonal vegetables and sweet potatoes.

You will need:

2 Tuna Steaks
1 Leek
Pack of baby courgettes
1-2 sweet potatoes
Carrots and Broccoli
1 garlic clove

To make the sauce:

2 dessert spoons of crème fresh
1 tsp Dijon mustard
1 tsp pesto
½ tsp dill
25g chopped black pitted olives
Pinch of pepper

My secret to this recipe is my George Foreman… well worth the investment you can pick them up for around £14.99 now a days! They cook meat so quickly and reduce a lot of the fat content! Great for healthy cooking!

1. In a sauce pan simmer the carrots and broccoli

















2. In a separate pan add the Leeks and courgettes with a clove of chopped garlic lightly fry in some 1 calorie spray






















3. Wash the Tuna Steaks and sprinkle with Dill lye on the George Foreman and cook for around 10 minutes depending on how you like your steak!

4. In a Microwave cut up some Sweet Potatoes and bake for 7 minutes (they come out like roasties)

To make the sauce:

















Add 2 dessert spoons of crème fresh, 1 tsp of Dijon Mustard, 1 tsp Pesto and ½ tsp of Dill with some pepper, insert some chopped black olives and stir well, heat in the microwave minutes before serving.

To serve:

















Compile all vegetables including the potatoes around the plate and then add the Tuna Steaks – spoon the warmed sauce over the top of the steaks!

I got some very good feedback so why not try it too… feel free to leave your comments and thoughts below!

How to Shop Wisely on a Low-Fat Diet

With the credit crunch at large and food prices eating at your hard earned cash, how can we shop for low fat and nutritious foods on a budget?

To be honest it just isn’t sensible for people to spend £10 on a piece of fish or £25 on fresh vegetables. So before we stock up on cheap nasty pre-packed meals lets see what we can do on a budget with some healthy low fat food!

Firstly you need to consider the following:

Meal planning
Sticking to a shopping list
Keeping an eye out for special offers
Shopping by yourself if possible
Not setting out with an empty stomach.

How to Begin:

Decide ahead of time what you plan to eat for the week, this way you shouldn’t go over your budget!

Make a list of the ingredients. Check which ones you have on hand, and which ones you'll need to buy. I'll often throw a package of something in my trolley only to find I had three or four them hidden at the back of my cupboard!

Buy tin and frozen foods as these will last longer than fresh produce.

While evaluating your needs, check the use-by date of your products already purchased. Don't take risks with meat, but unopened dairy products are usually good for up to a week after their sell-by date. However, if something smells bad or tastes bad, toss it! Organize your cupboards and refrigerator so that perishable foods with the shortest sell-by dates are closest to the front. This will help reduce amount of food you throw out each week.

Check to see whether any of the items you need are on sale or have special offers, through coupons, or discounts offered to store-card holders. Check inserts, flyers, online grocery coupons, even junk mail envelopes for potential savings. Don't cut coupons for items you wouldn't normally buy. Put the coupons you want to use in your purse.

Omit less-healthy treats and snacks from your list, such as packaged cookies, cakes and chips. Many packaged baked goods still contain hydrogenated oils, or are being replaced with saturated fats such as palm oil or coconut oil. If you really want cookies and cakes, it's actually cheaper to make your own; plus, you'll have control over the amount of fat and sugar you use. Try my Cake Bake recipes!

When planning your meals for the week, consider going meatless for at least two evenings, substituting either fish or beans for meat. You'll save both fat calories and dollars.

Above all its all about pre-planning and thinking ahead!

Duckey’s Healthy Quickie Meal... Beef ghoulash

Beef ghoulash

• Warm 1 calorie spray in a non-stick pan and fry 300g stir fry beef strips for around two minutes
  
• Then remove from the pan and set aside to cool
  
• Heat another few shots of cooking spray in a pan and fry 100g sliced chestnut mushrooms until they start to colour
  
• Sprinkle 2 teaspoons of paprika all over the mushrooms
  
• Then fry briefly and tip in 500g potatoes,which have been cut and peeled into small aquares
  
• Then add 550ml hot beef stock and a 500g jar of tomato-based cooking sauce, or homemade tomato sauce if you have the time
  
• Give it a good stir in, then cover and simmer for 20 minutes until the potatoes are tender
  
• Return the beef to the pan and warm through
  
• After stir in some chopped fresh parsley and a swirl of low fat natural yoghurt this is optional
  
• You can serve with a small jacket potato and steamed vegetables or salad.
  
  For dessert...
  
  Fruit salad and low fat yoghurt

Duckey’s Healthy Quickie Meal... Garlic mushroom spaghetti

Garlic mushroom spaghetti

• Warm 1 calorie spray and fry 250g chestnut mushrooms over a high heat for 3 minutes
  
• Turn the heat down and add 1 crushed garlic clove, fry for one more minute, then tip into a bowl with some parsley
  
• Heat calorie spray in the pan and fry one small onion and one stick of chopped celery for five minutes until lightly coloured
  
• Stir in 400g can of chopped tomatoes and ½ chopped red chilli (or use dried chilli flakes), then bring to the boil
  
• Simmer uncovered for 10 minutes to thicken the sauce... Meanwhile boil 300g spaghetti and drain
  
• Toss cooked spaghetti with the sauce and serve topped with the garlic mushrooms.
  
  For dessert…
  
  1 small pot of low fat fruit yoghurt.