Mini Vanilla Meringues

If you want to spice up an ordinary dessert then these work a treat!

I love strawberries but eating them alone or with yogurt can become very repetitive! So why not try my meringues, they are made from egg whites and a tiny bit of sugar and at around 50 calories each thats nothing!

RECIPE: Little gemmed Mini Vanilla Meringues... served with fruit and low fat yogurt

You will need...

2 egg whites
100g icing sugar
1 tsp vanilla essence

To make...

1. Line a baking tray with baking paper

2. Pre-heat the oven to around 150 degrees

3. In a bowl beat the eggs whites until they form stiff peaks...

4. Add gradually the icing sugar and vanilla

5. Pipe small portions onto the baking tray and bake for 35 minutes (don't let them go brown)

You can serve with fruit I recommend fresh strawberries, fat free yogurt, low fat creme fresh, or Greek yogurt with honey or low fat fromage frais.

Pile up your favourite fruit and serve!



These add a little treat to a healthy dessert and they are only 50 calories, 0g fat, 8.4g carbs, 0g fibre... result!

Prawn and Avocado Salad with spiced noodles...

For a quick light summer meal I have found the perfect solution, you usually see a lot of offers on King Prawns throughout the Summer months so this also makes a cheap recipe.

I also know that avocado compliments prawns immensly so I made an avocardo salad with spice noodles to compliment the prawns.

RECIPE: Dressed King Prawns on a bed of spiced asian noodles on top of an avocardo mixed salad.

You will need:
1 pack of King Prawns
2 servings of noodles
1 avocado
1 bag of mixed salad
1 teaspoon of Mayonnaise and Mustard
Chili

To Make:

1. In a sauce pan bring some water to boil and insert the noodles

2. Arrange in a bowl the salad and avocado



3. Once cooked add the noodles and top with chili

4. Mix the prawns with a spoonful of Mayo and Mustard for extra flavour.


5. Top these on the noodle mixture.

This made a really light elegant meal, it was really enjoyale and flavoursome! Perfect for a late summer evening.

Salmon and Cream Cheese Pita Breads with vegetables

Salmon is a great fish to cook with but sometimes apart from roasting it, poaching it and adding a sauce it can be quite simple to cook. I wanted a healthy meal which wasn't to heavy, but a little bit indulgent and unique to eat. So I thought instead of plain oven roasted salmon with a sauce lets create something more creative using some cream cheese, spices and pita bread.

Pita bread (the wholemeal kind) isn't too bad for you, which makes up the carbohydrate element of your meal and salmon, which is the protein element, is rich in Omega 3 and contains all of your essential nutrients. Serve this with some vegetables you have a very healthy balanced meal.

RECIPE: A luxurious Salmon fillet embedded on a toasted pita bread layered with warmed hummous, cream cheese and wholegrain mustard served with fresh vegetables.

You will need:

2 Salmon fillets

Dill seasoning

2 teaspoons of hummus, wholegrain mustard and cream cheese (light version)

2 pita breads (wholemeal)

Fresh vegetables (Carrots, peas and broccoli)

To make:

1. Pre-heat the oven to 180 degrees once warmed, sprinkle the Salmon with Dill and insert

2. After about 20 minutes layer the hummus, mustard and cream cheese on top of the pita bread

3. Insert this in the oven to warm for 1 minute

4. Remove the pita bread shortly followed by the Salmon

5. Slice the Salmon into strips and layer on top of the Pita Bread

6. Serve with fresh vegetables or a side dish of your choice, add a sprig of basil to finish.

This really hit the spot, there was lots of flavours textures and it was really simple to make. It proves that cooking healthy food is not hard work.

Sometimes you just need to get a little creative with it.

Let me know what you think?

My favourite dessert of the month...Fresh fruit with yogurt!

Desserts are usually seen as the 'sin' part of the meal, its the time when the extra calories can multiply into the hundreds. Dessert doesn't always have to be this way though, there are plenty of desserts out there to try which are really tasty and healthy for us.

I tend to go through favourites and my current favourite dessert is the following:

RECIPE: Fresh fruit served with bio yogurt sprinkled with flaked almonds or white chocolate chips.

To Make:

1. Select a fruit of your choice (I prefer strawberries or raspberries)

2. Add a few tablespoons of fresh bio-yogurt, Sainsbury's have an offer on low fat prune yogurt which is my current favourite!

3. Add the almond flakes or chocolate chips

4. You can even add a few dates for a little treat and extra sweetness.

This is a great healthy way to fight off those sweet cravings! I find the chocolate chips give me satisfaction so I dont feel the need to go and have a choccie binge!

Cod and Calamari Delight...

Now this fish dish is a treat in itself, its healthy low fat and truly satisfying!

Served with a sweet potato and light salad you will have a scrumy balanced meal. 

RECIPE: Roasted cod fillet served with Calamari and mushroom salad topped with a creme fresh and mustard sauce. 

You will need: 

2 cod fillets

Fresh salad leaves

2 sweet potatoes

50g mushrooms cooked 

1 pack of Tesco healthy living Calamari rings 

Fresh Parsley 

Chili flakes 

Low fat, Creme fresh 

Mustard

To make: 

1. Heat the oven to 180 degrees

2. Cook Cod for 15 - 20 minutes

3. Prepare salad and top with cooked mushrooms

4. Microwave 2 sweet potatoes for ten minutes 

5. Cook the Calamari for 12 minutes

6. Mix together some creme fresh and mustard to make a light sauce 

7. Serve the sweet potato on the salad and add the cod on top of the potato

8. Top with the sauce and add the calamari to the outside of the dish

9. Sprinkle with some chili flakes

10. Add some cooked mushrooms.

Seasoned Sweet Potato Wedges

Have you ever fancied something different with your meal?

Then why not try these health sweet potato wedges!

1. Wash the sweet potato

2. Cut into small wedges

3. Add to a tin and spray with 1 calorie spray

4. Season with Parprika and Pepper

5. Bake for 15 - 20 minutes until crisp.

The perfect accompaniment to any meal and a health alternative to chips!

Mexican Supper... Chile Con Carne fajitas

Another quick and easy healthy simple supper!

After the purchase of Ralphie our kitten we wanted to cook a meat dish so we could give him a special treat! The breeder told us he liked cooked mince, my recipe was therefore based around this but I wanted to make it an exciting treat for Rob and I also!

So I decided to go all out Mexican! Now I came across this Uncle Bens Sauce which usually I wouldn’t be keen on however, it is low in calories fat and made of natural ingredients! This is so simple:

RECIPE: Health Chile Con Carne fajitas and stuffed con carne lettuce leaves served with baby tomatoes.

You will need:

300g Lean Minced Beef
2 Fajita wraps
½ pack of mushrooms (optional)
Ice gem lettuce leaves
Baby tomoatoes
Uncle Bens Chile Con Carne (light)

To make:

1. In a wok cook the mince until browned (this takes around 10-15 minutes)

2. Take out a portion for your kitten or pet if you have one!

3. Stir in the mushrooms for 2 minutes

4. Add the Uncle Bens Sauce



















5. Stir until heated

6. Mean while warm some Fajitas (I use tortilla wraps) under the grill

7. Add the mixture to the fajitas and role up, use a cocktail stick to secure



















8. Stuff the remaining mixture into the lettuce leaves and serve with baby tomatoes!

Viva la Duckey Chile Con Carne special! Unfortunately Ralphie didn’t seem keen on his mince! However now we have realised he prefers chicken and cod just like his mum!

To view more tips on how to cook Fajitas view the video below...

How to serve Carrot Cake…

So as you can see I needed a dessert to accompany the main I had made for Grandpa Morgan so what better to impress him that my Duckeys Carrot Cake recipe! To glam it up I didn’t want to serve it alone and wanted a traditional dessert.

RECIPE: Duckeys Homemade Carrot Cake embedded on a plate of cinnamon served with dates and a pot of low fat Vanilla Custard.

You will need:

1 slice of Duckeys Carrot Cake
3 dates per person
1 pot of Waitrose low fat vanilla custard
Cinnamon

To decorate:

1. Sprinkle a section of cinnamon on a square plate and add on top the slice of Carrot Cake





















2. Add 3 dates next to the piled upon each other

3. In a pan heat some vanilla custard

4. Serve in a ramekin on the side (this allows the cake to be eaten with or without the custard.)

It went down really well and Bert loved the presentation. It was almost like a simplified “trio” of desserts with enough there to keep you entertained and keep the plate exciting. After I served some roasted coffee in small espresso cups with real Italian chocolates.

It was the perfect end to a meal.

Salmon Tagliatelle with Dill sauce served with asparagus

For a special meal this is my favourite one to pull out of the bag!

I thought it was a perfect one to cook on this occasion as it is the first time that I have cooked for Rob’s Grandpa Bert, who I call Grandpa Morgano.

I had about 45 minutes to pre-pare a meal straight from work so I needed something quick, easy but stunning. I love Salmon and I think when you have company you cant go wrong with a fish dish as long as you know they like fish! It was Italiano with a hint of French.

RECIPE: Delicious Salmon rested upon a bed of Tagliatelle enriched with a Dill, Mushroom and crème fresh sauce served with asparagus

You will need:

1 piece of Salmon fillet per person
250g tagliatelle pasta (wholegrain)
1 Packet of fresh asparagus
1 teaspoon green pesto per person

To make the sauce…

½ tub low fat crème fresh
½ packet mushrooms
1 teaspoon Dill
1 teaspoon Dijon Mustard
1 teaspoon wholegrain mustard
1 dessert spoon low fat Philadelphia

1. Line a tray with tin foil and insert your salmon fillets, sprinkle with Dill



2. Add your pasta to a sauce pan and cover with boiling water, gently simmer

3. Add the asparagus to another pan and simmer

Meanwhile to make your sauce…

1. Add the mushrooms to a pan

2. After 3 minutes add half a tub of low fat crème fresh



3. Then add a teaspoon each of Dijon and wholegrain mustard

4. For a bit of thickness add a dessert spoon of plain low fat Philadelphia

5. Put to the side and reheat when serving

After 30 minutes the salmon should be cooked.

o serve and here’s a great presentation tip add a teaspoon of pesto to a square plate and drag a line across the plate using a spatula. On the plain side of the plate add the cooked pasta, topped with the salmon fillet and layer on the heated sauce.


On the pesto side of the plate diagonally lay the asparagus spears.

This dish was probably the best and most proudest dish I have cooked. I think throughout practise and research you learn tips along the way. So from here on I would like to take my cooking to the next level.

I would also like to thank Grandpa Morgano and Rob for a wonderful evening and for the wine and flowers that were bought. They were lovely!

How to enjoy a healthy BBQ….

If I am honest BBQ’s scare me! I am not a big meat eater and I am always aware of the association that BBQ’s are bad for you! However they don’t have to be… below find some top tips and recipes that you can use:

Tips…

Easy on the portions

It’s easy to over eat at BBQ’s as the food is readily available!

Watch the carbs

Instead of packing your plate with bread an potatoes eat more salad and lean meat

Go fish

Salmon tastes great on the BBQ it’s also a nice change

Use herbs and spices

These are better for you than relishes and sauces that contain lots of fat and calories

Choose lean

If you are having meat always use lean meat

Kebab it up

In having kebabs you can have a lower amount of meat and veg in one

Choose a grilled side dish such as...

*Baked potatoes
*Vegetable cous cous
*Sweet potato
*Mushrooms
*Vegetable kebabs

Use whole-wheat rolls instead of white bread

This is a much healthier option …

Choose a low fat SUMMER dessert such as…

Two toned date and walnut cake!

Duckeys Summer Fruit Skewers

Duckeys Summer Fruit Crumble

Duckeys Quickie Healthy Desserts... Poached Pears

Duckeys Quickie Healthy Desserts... Meringue nests

Duckeys special healthy flapjacks!

Duckeys Quickie Healthy Desserts... Roasted Peaches

Oatmeal Cookies with White Chocolate Chunks and Candied Ginger

Duckeys Quickie Health Dessert...Fruit Salad

Duckeys LOW fat cheesecake!

Quick coconut summer sorbet...

Duckeys Summer Fruit Pudding...

Duckeys Quickie Healthy Desserts... Bananas

The Duckey version of Happy Birthday Carrot Cake...

Duckeys Quickie Healthy Desserts... Baked apples

Duckeys Quickie Healthy Desserts...Low fat fruit yoghurt

Duckeys Quickie Healthy Desserts... Layered fruit yogurt parfait

Duckeys Banana Ice...

I tried and tested this at the weekend and I felt so healthy afterwards I don’t think a BBQ like this will scare me again!

Two toned date and walnut cake!

I was baking in the kitchen this weekend; I had some extra time and ingredients so thought – why don’t I create my own cake using the tastes I like!

So I formed a cake of two layers… half was a plain sponge with chopped dates and the other a chocolate sponge with walnuts and almonds.

It turned out surprisingly well and here is how to make it…

You will need:

100g wholemeal flour
100g butter
100g brown sugar
1 egg, 1 egg white
50g chopped dates
50g walnuts
10g almonds
1 tspn cocoa powder

To make:

1. In a bowl add the butter and sugar, cream for five to ten minutes

2. Then add the eggs

3. Followed by the flour sifted (you then have your cake batter

4. Separate the batter into two bowls

5. In one add your dates

6. Grease a cake tin with 1 calorie spray



















7. Add in the sponge and date mixture and cook for 10 minutes



















8. In the other bowl add cocoa powder and nut mixture

9. Take the cake out after 10 minutes and layer the chocolate mixture on top and cook for a further 10 to 15 minutes

You will have a delicious cake, the dates make it moist while the nuts add a crunch!

Duckeys Choccie Brownies with Peanut Butter Frosting…

Now I hear you say "this is a health blog what’s she doing making Brownies!"

Well these have been healthed up and nutritionally are very good for you! Peanut butter isn’t the healthiest ingredient, however it is good due to it being a low GI food and will keep you feeling fuller for longer. I have also used wholemeal flour, halves some of the ingredients and cut back on the sugar!

These one’s have been made especially for my new friends the East Grinstead Crew… here’s how I made them…

You will need:

For the Brownies:

100g wholemeal flour
50g butter
50g chocolate pieces
75g sugar
1 egg 1 egg white
25g white chocolate chips

Frosting:

2 teaspoons smooth peanut butter
50g icing sugar
Vanilla essence
Drop of water

To make the Brownies:

1. In a bowl melt the chocolate and butter together


















2. In a separate bowl add the flour, sugar and egg mixture (whisking the eggs whites as separate)

3. Then add the chocolate and butter melted

4. Mix and sprinkle with white chocolate chips



















5. Grease a tin with 1 calorie spray

6. Add the Brownie mixture

7. Cook for around 15 minutes at 180 degrees



















8. Allow to cool




















To make the Frosting:

1. In a bowl add the peanut butter and icing sugar and mix
2. To create more of a liquid add vanilla essence and a drop of water
3. Mix and top the brownies!
4. Add a walnut piece for decoration.

Now I tried one of these and the topping just gives it that something extra it’s a little naughty but with the tweaks and justifications acceptable in my eyes!

Mini Healthy Pizza Snacks…

If you love pizza but hate the calories then great news I have found a solution! In reducing the quantity of bread and adding healthy toppings I have solved this problem!

I went to the local supermarket and bought some low fat mini nan breads. This is going to be the base for my pizza, by coating with some tomato puree, and a mixture of low fat mozzarella, roasted vegetables and tuna.

You will need…

1 packet mini nan bread (reduced fat)
1 jar tomato puree
1 packet of frozen Mediterranean vegetables
1 can tuna
1 low fat ball of Mozzarella

To make…

1. Heat the mini nan’s in the oven with a sprinkle of water to coat for 2-3 minutes until slightly risen



















2. Add a small amount of tomato puree on each nan



















3. Grate some low fat mozzarella over the top but east on the cheese as this is just a coating



















4. Then in a pan cook some frozen Mediterranean vegetables (I used Tesco)

5. Once cooked add these as a topping along with some flaked tuna and season with pepper



















6. Bake in the oven until tuna a browned and cheese melted

7. Then serve with a portion of salad and my Duckey sweet potato wedges



















This made a really satisfying meal! It tasted just like Pizza but you knew it was the healthy alternative which made it even better!

These are great if you want a treat, are having your friends round or simple if you want to have a Pizza without the added guilt.

Try my Light Quickie Cheesecake to finish off the meal.

Duckeys Summer Fruit Crumble

Right guys the nights are lasting longer, the sun is out so lets get this crumble started!

As a traditional dessert everyone loves a fruit crumble, however using summer fruits, such as rhubarb or strawberries, can make it even more summery!

So... to impress your guests, here’s what to do!

You will need:

100g Rhubarb
100g Strawberries
100g Raspberries (optional)
1 teaspoon sugar
100g oats
50g flour
1 spoon butter
1 orange
Nutmeg
Vanilla essence
50g Chopped Nuts (optional)

To make…

1. In a saucepan reduce the fruit with a small amount of juice from your orange

2. Add a spoon full of sugar (optional but I prefer without)

3. Simmer for 5 minutes

4. Add in the vanilla or spice such as cinnamon or nutmeg

5. In a bowl mix the oats, flour and butter together with some chopped nuts to make it crunchier!

6. With your fingertips grind the crumble until boulder like pieces have formed

7. In a small ramekins or one big dish add the fruit mixture

8. Top this with the crumble (and sugar if desired)

9. Bake in the oven for around 15-20 minutes until golden brown and crunchy!

This really is a great summer dessert and not as heavy as summer fruit pudding or a soggy! Try it and let me know your thoughts!

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 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!

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 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!