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... 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.

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... 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.