Eat Well, Live Well

At this time when there are limited activities that we can participate in outside of the home, cooking at home is a great option. It’ll save you money, add a valuable practice to your indoor activities and if you choose healthy options and recipes, equip you to be in the best possible position to prevent illness and/or aide in the recovery from illness.

The simplest way to approach healthy eating is the following;

Eat the Rainbow- eat all the colours of the rainbow every day – in terms of fruit and veg. This will add up to well-rounded diet containing all vitamins and nutrients you need.

Eat 5 serves of veg/ 2 serves of  fruit every day – add tomatoes or spinach to eggs for breakfast and it won’t seem so daunting to make it to 5 veg each day.

Make half of your plate veg, ¼ good quality and wholesome carbs and ¼ lean protein. If you’re eating something like a stir-fry you can measure these out before you cook them.

Don’t forget that including wholemeal or wholegrains foods as an important part of our diet.

Don’t add salt to your cooking or at the table – flavour with herbs and spices instead. (You’ll get used to it if you persevere it a month and give your taste buds time to adapt)

Drink water with your meal and in between.

Don’t deprive yourself of the not so healthy fun things you eat – just try not to overindulge. Choose your favourite only, reduce your portion size, eat mindfully.

Below is a Lasagne recipe that been modified to make it healthier and more affordable. Try it out

Modified Lasagne

Ingredients

Mince sauce:

• 1 Tbsp canola oil
• 250gm extra lean mince
• 2 onions chopped
• 2 cloves garlic crushed
• 2 carrots grated
• 2 zucchini grated
• 400gm tin chopped tomatoes (no added salt)
• 3 Tbsp tomato paste (no added salt)
• 400gm tin drained lentils (no added salt)
• Pepper to taste
• Oregano and basil (dried is fine)

Cheese Sauce: (Alternatively use 500gm low fat ricotta cheese)

• 125gm unsaturated margarine
• ¼ cup plain flour
• 2 cups low fat milk
• Pinch of nutmeg
• Pepper 
• 1 cup grated cheddar cheese

Wholemeal Lasagne sheets
½ cup finely grated parmesan cheese
2 cups roasted pumpkin
A handful of baby spinach leaves

Method:

Mince sauce
In a non-stick pan, Heat oil and fry onion and garlic and then mince.
Add vegetables and cook until tender.
Add tomatoes, tomato paste, herbs, lentils salt and pepper and simmer for 30 mins.

Cheese sauce
Melt margarine and add flour to make a paste.
Slowly add milk and blend.
When thick add the cheese, salt and pepper

To assemble
Alternate layers of mince sauce, cheese sauce, pumpkin and baby spinach and lasagne sheets.
Finish with extra cheese.
Bake at 200 C for 35 mins.Serve with half a plate of garden salad.
Serves 6-8