Boditone’s delicious, healthy recipes, to help you feel great and stay in shape.

Breakfast Pancakes

Breakfast Pancakes

This recipe for Breakfast Pancakes has very kindly been given to us by Helen Dalton.

It’s one of her family favourites and makes a great alternative to the usual bowl of cereals.

The quantities used in this recipe will make 2 pancakes, so if you need more (which we are sure you will) just double up the ingredients.

Ingredients

Starting with a healthy breakfast will give you the energy to face whatever the day brings.  Porridge is a great option, but unlike having it in a bowl with milk I add my porridge oats to a pancake mix.

Mash 1 banana, 1 egg, 1/4 teaspoon of cinnamon, 3 tablespoons of porridge oats, 2 tablespoons of self raising flour together in a bowl.

Method

Heat a small frying pan with a drop of oil and add half of your pancake mix, allow around 2/3 minutes on each side, until golden brown and flip onto a plate.  Repeat with the remaining mix.

I serve my pancakes with greek yoghurt, blueberries and raspberries with a drizzle of raspberry coulis.

Enjoy x

Curried Lentil Soup recipe, curried soup recipe, healthy soup recipe, healthy diet, free soup recipe

Curried Lentil Soup

Simple and satisfying, this spicy winter soup is another brilliant recipe by Helen Dalton, it's sure to warm you up on a cold winters day.

Curried Lentil Soup

Make your own super soups!  This soup is delicious, full of protein and is quick and easy to prepare.
I make a big saucepan full, batch it up and freeze, brilliant for a healthy lunch at work that you can heat up in minutes in the microwave.

Ingredients

1 onion
1 carrot
2 sticks of celery
drizzle of olive oil
200g red split lentils
2 tbsp of curry paste
2 pints of vegetable stock

Method

Finely chop the onion, carrot and celery into small pieces. Use a food processor if you have one. Place in large pan and cook for a about 5 minutes with a drizzle of olive oil. Add the curry paste, lentils and stock. Cover and simmer for 30 minutes, stirring now and again. Remove from heat and blend until smooth.

Healthy sweets, healthy jelly sweet recipe, free jelly sweet reciepe, sweets to help with post training fatigue

Jelly babies to sustain training, try these Jelly Love Hearts

These Jelly Love Hearts, are lactose free, suitable for celiacs and with a little twist Vegans as well.

I was inspired by an article I read in Woman's Health Magazine some months ago and have been experimenting ever since.  As usual there have been many interesting outcomes.  My husband has tried these on a long bike ride to keep him going and the response was - 'not bad'!!!!

You may want to put them in a sandwich bag if you are taking them out on a run or to the gym, as your body heat makes them a little sticky.  I have used love heart ice trays as I thought they looked quite cute, but you can let them set in little cups or container.

Coconut water has had a lot of media coverage over the last couple years with various claims, one being that it is better than plain water or energy drinks post workout to re-hydrate you, due to the natural source of electrolytes.

Green tea is packed with antioxidants, so will help prevent the free radical damage caused by your workout and the caffeine content will also give your energy levels a boost.

Cherry juice can help alleviate pain caused by swelling and can aid the reduction of inflammation, therefore encouraging the body to recover more quickly.

Honey is a natural energy source that is easily absorbed by the body.  Try using raw honey if you can as it hasn't been treated and will contain more natural health benefits.  It also contains polyphenols which are powerful antioxidants which will encourage your immune system to work more efficiently.


the immune system post workout.

Ingredients

  • 150ml  Coconut Water
  • 2 Green Tea Bags
  • 215ml Cherry Juice
  • 3 tsp Honey (maple syrup)
  • 20g Gelatin (vegan gelatin)
  • 1/4 tsp salt

Method

  • Bring to the boil the coconut water then add the green tea bags and simmer for 5 mins.
  • Add the Cherry Juice, Honey and Salt and simmer until all has dissolved, remove from the heat.
  • Gradually sprinkle and whisk in the gelatin until dissolved.
  • Pour into molds and allow to cool before placing in the fridge for 10 mins.

Hearty Autumn Tomato and Lentil Soup

You just can’t beat a Hearty Soup on a winters night.

As the nights get colder and darker you can’t beat a good Hearty Soup.  I do get a bit carried away when I make soup, as you can just about throw anything that is left in the fridge into it.  I always start with this base and experiment from there.  This base doesn’t use garlic or celery as it can aggravate the stomach of anyone who has a food intolerance.

This is also a great way to get extra veg into your little angels and your not so little angels if they are fussy.  Be careful not to add too many leafy green veg as it does change the colour of the soup and might put them off.  Stick to lighter coloured veg, like butternut squash, cauliflower, swede, carrots and parsnips.

Ingredients

  • 4 shallots, chopped finely
  • 1.5 cm cube of fresh ginger, chopped finely
  • 50g lentils
  • 1 can of chopped tomatoes
  • 1 carton of passata
  • 1 Red Pepper chopped
  • 1 Green Pepper chopped
  • 1 Yellow Pepper chopped
  • 1 Red Chili chopped finely
  • 1 tbsp of olive oil
  • 2 tbsp of Tomato Puree
  • a large handful of basil leaves, chopped

Method

  1. Heat the oil in a large pan until hot, add the shallots and ginger and cook until the onions are translucent (you can add Garlic and Celery to add flavour at this point).
  2. Add the chili to the onions, season to taste and cook for a further 2 mins.
  3. Boil the lentils for 10 mins, skim off any white foam, then add to the pot with the remaining water.
  4. Place the rest of the ingredients in the pan, bring to the boil, then simmer for 30 mins, stirring occasionally. You may need to add a little extra water if the consistency becomes too thick.
  5. Place to one side to allow to cool a little, then put the liquid in a blender, I always use a Nutribullet as they make a lovely smooth soup.
  6. Serve with our homemade bread.

 

Polenta cake, what is polenta, what can I make with polenta, polenta and honey cake recipe

Orange and Lemon Polenta Cake

So what is Polenta and what can I do with it.

It originated from northern Italy and used to be known as peasant food but is now popular all over Europe due to being inexpensive and can be prepared in many different ways.  It’s normally made from the yellow corn, by grinding the dried corn kernels to either fine, medium and course texture depending upon how it is going to be used.  The finely ground white version is normally known as ‘cornflour’.  The Polenta that is referred to in this recipe is the medium version and has a slightly crunchy texture, I have added a link to Sainsbury’s online as they stock it.

It can be made into a a version of mashed potato, added to dishes like a flour, or cooked and sliced and added to a stir fry.  You do need to follow the instructions carefully if you are making your own.  There is a fine line between the correct amount of water added, to get the best texture.

Polenta is made from ground cornmeal so is great for anyone with a wheat intolerance or celiacs as it naturally gluten free.  50 grams of dry polenta will give you 172 calories, 4.3 grams protein, 37 grams carbs, and is a  good source of Iron.

Ingredients

  • 150ml Sunflower Oil
  • 150g Runny Honey
  • 3 Eggs
  • 100g Ground Polenta
  • 60g Coconut Flour
  • 2 large Oranges
  • 1 lemon

Method

  1. Pre heat the oven to 160C/gas 3
  2. Whisk the eggs until light and fluffy.  In a separate bowl mix the oil and honey together, then combine ingredients from both bowls.
  3. Add zest of the oranges and lemon and fold in the Polenta, coconut flour and the juice of the oranges.
  4. Pour the mixture into a lined baking tin and bake for approx. 40-50 mins. Once cooked leave in the tin until cool.

 

Can't Beat A Bit Of Rhubarb and Apple Crumble, Free Crumble Recipe, Rhubard and Apple Crumble,

Cant beat a bit of Traditional Rhubarb and Apple Crumble

I love the idea of being able to grow my own vegetables, however in reality I always manage to kill them off!!  Well that is apart from Rhubarb!

My Rhubarb plant is right at the bottom of the garden and I do absolutely nothing to it!!   Luckily the less I do to it the more it just grows and grows.  Happy days, luckily some of my family like it!  If you are growing your own Rhubarb, take care what you do with the leaves as they are extremely high in Oxalic Acid, which can harmful to us.  However they are fine to pop in your compost bin.

There are quite a few recipes I am experimenting with, but thought I would just start with the good old fashioned  crumble as it is so quick and easy to make.

Rhubarb is technically a vegetable, however it is used in most dishes as a fruit.  It also has the least amount of calories per 100g than any other vegetable at 21 calories.  You have heard of term, 'Oh Rhubarb keeps me regular' well that is because it is high in dietary soluble fiber.  This means it will absorb quickly into the water within your digestive system and 'help you go'.  As an adult, we should aim at around 30g per day, the average person normally consumes around 18g per day.  Dietary fiber is also good at helping to remove excess cholesterol that clogs up your arteries.  One portion of Rhubarb gives you 45% of your daily vitamin K requirements and has nearly as much calcium as a glass of milk.

Ingredients

  • 3 cooking Apples, peeled, cored and chopped
  • 14 sticks of Rhubarb, remove outside and chop into chunks
  • 25g Brown Sugar
  • 3 tsp Cinnamon
  • 100g butter
  • 150g Flour
  • 150g Demerara Sugar
  • 100g Porridge Oats

Method

  • Place the apples in a dish with 1/2 the brown sugar and cinnamon, cook in the microwave for about 6 minutes until they start to soften.
  • In another dish add the Rhubarb, remaining sugar and cinnamon and cook for about 6 minutes in the microwave. I find it so much easier than in a pan on the hob as you don't need to add any extra water.
  • While the fruit is cooking sieve the flour into a bowl.  Add the butter in small chunks and rub the butter into the flour mixture until it looks like bread crumbs.  Mix in the oats and sugar.
  • Mix the 2 fruits together and split between the 2 bowls, sprinkle the crumble mixture on the top and using a potato masher pat the crumble mixture flat.  Sprinkle with a little extra sugar
  • Bake in the oven for 25-30 mins at 180C until the top is crunchy.
Chilli Bean Soup Recipe, Free Soup Recipe, Healthy Soup Recipe, Healthy Lunch Ideas, fitness for women, fitness for over forties, healthy eating, balanced diet

Chilli Bean Soup


Nothing beats a bowl of warm soup when it's cold outside. This recipe from Helen Dalton, is quick and easy to make and makes a great alternative to your lunchtime sandwich.

Chilli Bean Soup

This Chilli Bean soup tastes fantastic and is really filling.  I make a big batch and freeze in containers for lunch.  It's packed with vegetables and mixed pulses, making it an excellent source of fibre. Enjoy it with some crusty bread.

Ingredients

1 tbsp of olive oil
1 red onion chopped
1 red pepper, deseeded and chopped
1 green pepper deseeded and chopped
1 tsp cumin powder
1 tsp smoked paprika
1/2 tsp chilli powder
400g can mixed pulses (I use the napolina range and it comes in a spicy sauce)
300g can of cannellini bean (or a choice of your preference, please make sure you drain and rinse)
500g passata
250ml of vegetable stock

Method

Heat the oil in a large saucepan. Add the onion and peppers and fry gently, until softened. Add the cumin powder, smoked paprika and chilli powder stir gently for a few seconds. Add the pulses, passata and stock to the pan. Stir well, bring to the boil and reduce the heat, simmer gently for 20/25 minutes until the vegetables are tender. This soup is best left to cool and heated through a few hours later, it allows the soup to thicken, at this point you may wish to add a touch more water/stock.

Apple and plum pudding, healthy recipes, healthy food, free recipes

Apple and Plum Pudding (Gluten and Dairy Free) using Coconut Flour

Coconut flour, what and why should I use it?

I have been experimenting with coconut flour, it has a far less grainy texture compared to most gluten free flours.  As you can imagine I have had mixed success, ranging from sawdust to glub.  What you have to remember, when using coconut flour, is you cannot just swap like for like in any recipe, it will absorb any liquid far more than normal flour.  I have mainly been using 1/2 to 1/4 of normal flour to coconut flour,  but will always use less to start with as you can always add more depending on the texture.

Coconut flour is made from 'meat' or the white pulp of the coconut and is naturally gluten and lactose free so no chemicals are used to alter the composition.  It is relatively easy to make, follow this link and see how you get on.  The flour has a higher protein and fiber content than normal flour and due to its low GI content is great in helping to maintain your blood sugar which prevents peaks and troughs of energy.

There has been lots in the media recently about the health benefits of coconut water and how it can help to rehydrate you after a workout.  It is packed with minerals like iron, calcium, potassium, magnesium and manganese, it also contains high levels of antioxidants and amino acids.  However in recent tests, water has been found to be just as good at rehydrating the body during and post workout.  So I think the jury is still out on that one.  If you like the taste and feel better after drinking it, then it may be for you.  I personally still prefer basic water.

Try this really quick and easy pudding that all the family can enjoy.

Ingredients

Fruit Layer

  • 2 x Cooking Apples, peeled, cored and chopped into cubes
  • 3 x Plums washed, stone removed and chopped into cubes
  • 1/2 tbsp Honey
  • 1/2 tsp Cinnamon

Topping

  • 4 Eggs
  • 75 grams Caster Sugar
  • 50 grams Coconut Flour
  • 1/2 tsp baking powder
  • 20 grams of Ground Almonds

Method

  1. Put fruit, sugar and cinnamon in a pan and cook for 2 mins on a high heat, reduce to a simmer for 15-20 mins until the fruit is soft.
  2. While the fruit is cooking whisk the eggs and sugar in a bowl until fluffy and quite firm.  Gently stir in Flour, Almonds and baking powder until thoroughly mixed, do not beat the mixture as all the air will be lost and the 'sponge' won't rise.
  3. Add the fruit to a dish and pour over the topping.
  4. Pre-heat the oven to 170C and bake for about 30 mins until the topping is firm to touch.
  5. Serve immediately with a splash of Coconut Cream.
Quick and easy Midweek diner - sausage traybake, Sausage traybake recipe, free sausage traybake recipe, healthy recipes, healthy food

Quick And Easy Midweek Diner – Baked Sausages

This is another quick and easy meal from Helen Dalton, a great alternative to the usual sausage tray bake, full of healthy ingredients and flavour.

INGREDIENTS

8 good quality sausages, cut into small chunks (about 4cm)
800 g small waxy potatoes, scrubbed and cut into quarters
1 large sweet potato cut into chunks
1 red & 1 yellow pepper cut into chunks
1 large red onion cut into chunks
1 large carrot cut into batons
1 courgette cut into chunks
1½ tsp smoked or sweet paprika
2 sprigs rosemary
sea salt and freshly ground black pepper
2 ciabatta or panini rolls cut into chunks
good plug of olive oil
Serve with a leafy green salad and balsamic glaze (although my kids love a Nando's hot sauce with this)

METHOD

Preheat the oven to 200°C.

Place all of the above into a large roasting tray or casserole dish.

Drizzle over the oil and gently toss to combine. Use your hands and get stuck in!

Place in the oven and cook, stir occasionally for 30-40 minutes or until the potatoes are tender and the sausages and bread are golden brown.

You may not like all of the vegetables so feel free to take some out and add others.  Butternut squash is a good alternative to sweet potato.  This also works well with vegetarian sausages.   The ciabatta is delicious, if you try a piece from the bottom of the tray it has soaked up all of the juices and if on top its like giant croutons.

Spicy turkey recipe, lean turkey recipe, healthy food, protein meal

Spicy Turkey Recipe

We are not fans of restrictive eating plans and fad diets, they are hard to stick to and not usually enjoyable.  The best route to a healthier body is through combining exercise with a balanced diet.

Easier said than done!  When you have had a hectic day, it can seem like too much hard work, to shop for, prepare and cook a meal from scratch.  It's tempting to reach for something convenient that can be chucked in the microwave and be ready seconds.  However convenience comes at a price, ready meals often have high sugar and salt content which will eventually take it's toll on our bodies.

We have been fortunate in enlisting the help of another friend Helen Dalton, who is adding to our growing recipe bank, with meals that don't have an endless list of ingredients.   Helen's recipes are simple, quick to make and are healthier than reaching for that ready meal.  Learn more about Helen below:

It’s simple. I love to cook! I don’t know where my love of cooking came from, possibly from my Cypriot Mum & Grandmother.  Food and family go together.  They taught me to cook fresh food that doesn’t need to take hours to prepare.  I’m not your ready made meal girl… I have a full cupboard of pulses and spices and can rustle something up at a moments notice.

Spicy Turkey

This is a simple dish to prepare and cook, in one pan and ready on the table in 30 minutes! Bon appetite.

Ingredients (serves 4)

450g Turkey Mince
1 onion, chopped
750ml chicken stock
175g basmati rice
225g baby potatoes, washed, skin left on and cut into quarters
2 tablespoons curry paste
100g mushrooms, quartered
150g frozen peas

Method

In a large pan or wok, dry fry the mince until it has changed colour.

Add the chopped onion and cook for a further 3 minutes.

Add the stock potato and curry paste and simmer for 10 minutes (with lid or use grease proof paper to cover)

Add the rice and simmer for another 15 minutes.

Add the mushrooms and peas and cook for approximately 5 minutes until the stock has absorbed.

Serve with poppadums and Indian pickles.

This can be made with quorn mince for vegetarian's. Bon apetite!