5 healthy recipes for lockdown and summer

Healthy Recipes|June 24, 2020

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Here are 5 easy, healthy recipes for time spent in lockdown or satisfying your summer taste buds. These recipes require minimal ingredients and are simple to make!

Banana ‘nice’ cream

This recipe is as easy as it is delicious. Banana 'nice cream' is a fantastic swap for ice cream in the warmer months. You can add to this recipe anything you please. For example, you can add protein powder or nut butter to add protein. For more of a treat you could add chocolate or Oreos. This recipe is great to use up bananas that are reaching their sell-by date, so no more need for banana bread!

Required: a food processor.

Ingredients: (For one portion)

  • 2 medium bananas.
  • Optional additions (nut butter, fruit, protein powder etc.).

Instructions:

  1. Cut the bananas into small slices, about 1cm width.
  2. Freeze them overnight.
  3. Put into a food processor and process until they are a smooth, ice-cream like consistency.
  4. Add to the mixture any additional ingredients you please, such as fruit or dark chocolate for flavouring.
  5. Serve in a bowl, add toppings of choice.

Tahini stuffed dates

This is another easy, healthy dessert recipe. These can be kept in the fridge or freezer to be eaten when frozen. These dates could be thought of as a healthier replacement for a chocolate or ice cream bar, or as an evening snack.

__Ingredients: __

  • 1 packet of dates, with pits.
  • 1 jar of tahini.
  • 1/2 bar of dark chocolate.
  • Sea salt.
  • Chopped pistachios or other nuts (optional).

Instructions:

  1. Cut a slit longways across the dates, in order to remove the pits from the inside.
  2. In the space where the pit was, use a teaspoon to fill with tahini.
  3. Freeze the dates for a few hours.
  4. Melt the dark chocolate, either in a heatproof bowl over a pot of boiling water, or in the microwave - but be careful not to burn it!
  5. Take the dates out of the freezer, dip the opened side into the chocolate, covering the slit.
  6. Whilst the chocolate is still melted on the date, sprinkle a few shards of sea salt (and chopped nuts if you wish).

These can be eaten as they are or can be eaten frozen as a chewier snack!

Grapefruit, avocado and chickpea salad

This recipe is nutritionally rounded with good sources of protein, vitamins and healthy fats. This recipe can be as a meal in a larger portion, or as a side salad.

Ingredients: (Serves two people)

  • 1 can of chickpeas.
  • 1 grapefruit.
  • 2 avocados.
  • A few handfuls of spinach (30g, washed).
  • A few handfuls of rocket (30g, washed).
  • Olive oil.
  • Balsamic vinegar.
  • Salt.
  • Lemon.

Instructions:

  1. Cut the spinach and rocket into smaller pieces (as desired) and add to a large bowl.
  2. Drain the chickpeas and add to the bowl.
  3. Cut up the avocado into small chunks and add to the bowl.
  4. Cut up grapefruit into small pieces, try to tear off any skin that is found in between the segments. Add to the bowl.
  5. When ready to serve, drizzle a tablespoon of olive oil, a few pinches of salt, a squeeze of lemon and a tablespoon of balsamic vinegar.

Smoked mackerel club sandwich

This recipe is high in Vitamin D. During the winter months it is common that many people lack vitamin D due to lack of sunlight. As lockdown requires everyone to stay at home, it is likely that many of us are not getting enough vitamin D. It may be worthwhile taking a supplement, or otherwise including more vitamin D rich foods in your diet, including recipes like the following.

Ingredients: (Makes one sandwich)

  • Smoked mackerel.
  • 1 small handful of rocket, spinach, or other leafy greens.
  • 2 salad tomatoes.
  • 2 tbsp of hummus.
  • ½ an avocado.
  • 3 slices of brown or multi-seed bread.

Instructions:

  1. Toast the bread.
  2. Cut up the tomatoes and avocado into slices.
  3. Spread hummus onto two of the slices.
  4. Layer onto the sandwiches; tomato, smoked mackerel, avocado, the other slice of toast with hummus, tomato, smoked mackerel, avocado, toast.
  5. Stick a toothpick through the top of the sandwich to keep together.
  6. Serve!

Broccoli fritters

This recipe is a great way to sneak some greens into you or your family's diet. These fritters can be served as a side dish or an appetiser.

Ingredients: (Serves four people)

  • 300g (1 head) of broccoli.
  • 1 egg, whisked (or equivalent egg substitute).
  • 60g of plain flour.
  • 30g of shredded cheese.
  • 1 tbsp of mustard.
  • ½ tsp garlic powder.
  • ½ tbsp of oil.
  • Dip of your choice (optional).

Instructions:

  1. Cut the broccoli into florets and steam for 4 minutes.
  2. Chop the broccoli up into small pieces with a food processor or knife. You want to achieve a rice-like appearance. Put this in a large bowl.
  3. Add the egg, flour, cheese, mustard and garlic.
  4. Now you have your fritter mixture, scoop out small handfuls and shape into patties of your desired size. Keep these around 1cm thick.
  5. These can either be fried, or for a healthier option, baked for 5-10 minutes at 180 degrees Celsius.
  6. Serve by themselves or with a dip of your choice.

Written by Olivia Rolland for Qured.

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