Healthy Scrambled Eggs with Fresh Mushrooms and Onions

Here we are again with another healthy breakfast, I hope you enjoy eating it as I did.

Ingredients

1 teaspoon olive oil
½ cup sliced mushrooms
½ cup sliced onions
4 large eggs (use only 2 yolks and discard 2 yolks)
1 teaspoon chopped fresh parsley

Cooking Instructions

Heat the oil in a non-stick frying pan over medium-low heat (do not over heat the oil)

Add the mushrooms and the onions to the pan and cook for about 2 minutes (adding a tablespoon of water if necessary)

Whisk the eggs (4 whites and the 2 yolks) with some freshly ground black pepper until well blended

Pour the eggs onto the vegetables into the frying pan and stir constantly over low heat with a rubber spatula

When the eggs begin to get firm add the parsley and continue stirring until the eggs have reached the desired degree of doneness

Enjoy it!

"Please remember that all the breakfast recipes serve one".




Healthy Soft Boiled Eggs and Soldiers

Ingredients

2 eggs
1 slice of dark rye or whole-grain bread
1 spoon of extra virgin olive oil

Cooking Instructions

Soft boil the eggs by placing them in a pan of cold water. Bring the water to a boil and cook for 2 minutes. Put the eggs in cold water to stop them from cooking any further. Place them into an ‘egg-holder’ and open the top

Sprinkle the bread with the olive oil and cut into strips

To eat, dunk bread "soldiers" into the egg

Healthy Porridge Recipe

Ingredients

1 cup water or oat/soy/rice milk (use non-dairy milk alternatives)
1/2 cup oatmealsome
dried fruits (you choose!) or ½ piece of fresh fruit
1 tablespoon chopped nuts (walnuts or hazelnuts or cashewnuts, etc)
1 tablespoon seeds (sunflower/pumpkin/linseeds, etc)
1 teaspoon maple syrup

Cooking Instructions

Combine the water/non-dairy milk and the oatmeal in a small saucepan
Add the dried fruits and cook stirring occasionally over medium heat for 5-7 minutes. If you are using fresh fruit add it at the end
Stir in the nuts and seeds
Spoon into a serving dish, pour the maple syrup on to it and serve warm

Enjoy it!

The Golden Rules of Nutrition

Hi there,

every week for 6 weeks I will give you five new "Golden Rules" to be followed. Are you ready for the first five? Here they are:
  • At awakening drink ½ glass of tepid water with ½ squeezed lemon in it
  • Never skip breakfast or any other meal
  • Eat 5-7 small meals daily (every 2 ½ -3 hours) to keep your metabolism going
  • Finish all meals without feeling completely full
  • Start meals with a small salad and never eat fresh fruit at the end of a meal

The hidden calories

What looks like a “healthy” food, sometimes contains a high amount of hidden calories and harmful substances. It is general knowledge that alcohol, sweets, soft drinks and crisps contain many unwanted calories and are unhealthy, but what about ready meals or even the so called “healthy alternatives”? Ready meals in particular are packed with fats and sugar in order to make the food more palatable. Many of us do not know how to read a food label and therefore buy foods that are labelled as “healthy” when in reality they are not. To give an example, a can of soft drink can contain between 9 and 12 spoons of sugar, 2 pints of alcohol can give more calories that a meal, crisps contain more saturated fats and preservatives than potatoes and so on.

So this is the time to start thinking about home made recipes!

What is a healthy and balanced diet?

The Concise Oxford dictionary describes the word "healthy" as “promoting good health” and "balanced" as “establish appropriate proportions of elements”. From these definitions we can begin to understand what a healthy and balanced diet is, but there is certainly more to it.

Nutrition science is used to promote good health and to prevent diseases in our everyday lives, and our diet is a major tool to achieve good health. The word "diet" has been used by the media to increase awareness over the obesity epidemic, but it is a very misleading word. For someone will mean reduce food intake almost to the point of starvation to loose that heated fat. For some others, such as nutritionists, diet just means an “intake of foods common to humans”.

Healthy eating starts within our families and if we have a basic understanding of nutrition we can eat well without avoiding all our favourite foods. Eating has to be enjoyable and fun and there is not happiness in trying to restrict our food intake if what we eat makes our stomach turn.

So if you have any healthy and tasty recipe, do let us know!