Healthy Lifestyle

Tuck in to something for a more healthy you!

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With these recipes that focus on healthy ingredients you’ll be spoilt for choice with tasty inspiration.

Blanched asparagus with lemon and tahini dressing
This vegan asparagus salad is easy to put together. The tahini dressing blends all the flavours beautifully.
britishasparagus.com
• Serves: 2
• Preparation time:
5 minutes
• Cooking time:
15-20 minutes
What you’ll need:
• 500g asparagus
• 4 tbsp tahini
• 2 cloves of garlic, crushed
• 2 tbsp olive oil
• 1 tsp runny honey
• Juice of 1 lemon
• Salt and freshly ground black pepper
• 1 tbsp sesame seeds
What to do:
Bring a large pot of salted water to boil and blanch the asparagus for 2-3 minutes.
Drain and place in a bowl of ice-cold water.
In a small bowl, combine the tahini, crushed garlic, olive oil and honey and mix well. Gradually whisk in the lemon juice until emulsified.
If desired, thin the sauce by adding 1tbsp water and stirring well. Season with salt and pepper to taste.
Place the sesame seeds in a dry frying pan and toast until just browning. Make sure to keep moving the seeds around the pan to stop them from catching. Once toasted, set aside to cool.
Place the asparagus on a small serving dish and drizzle over the tahini dressing then sprinkle on the sesame seeds.

Fresh and Naked rainbow salad
Different colours in fruit and veg signify different nutrients, so ‘eat the rainbow’ with this fresh, colourful salad for a healthy boost to your daily nutrient intake.
freshandnaked.co.uk
• Serves: 2
• Preparation time:
15 minutes
• Cooking time: n/a
What you’ll need:
For the dressing:
• 2 tbsp pumpkin seeds
• 1 lime, juice only
• 1 tangerine, juice only
• 1 tbsp olive oil
• ½ shallot, fi nely sliced
• 1 tsp pink peppercorns, roughly crushed
For the salad:
• 1 slice rye bread, sliced into cubes
• 6 cooked Beetroot, cut into wedges
• 1 yellow pepper, sliced
• 1 carrot, grated
• 100g mange tout, sliced
• 10 radishes, quartered
• a large handful of Fresh & Naked rocket
• small bunch of parsley
What to do:
In a small frying pan toast the pumpkin seeds until they start to pop, tip into a small bowl and add the lime and tangerine juice, oil, peppercorns, shallots and a pinch of salt.
In the same pan dry fry the rye bread until toasted on all sides.
Toss the rocket in a little dressing and lay on the plate.
Put the rest of the ingredients on top of the rocket, drizzle over the pumpkin seed dressing and finish with rye croutons.


Chicken baked with shallots, olives and thyme
This recipe is so easy! Baked chicken breasts are a simple and healthy dinner option that is packed full of protein.
• Serves 4
• Preparation time:
10 minutes
• Cooking time: 30 minutes
What you’ll need:
• 4 skinless chicken breast fi llets
• 12 shallots, peeled
• 4 garlic cloves
• 16 good quality pitted green olives
• 2 sprigs fresh thyme
• 2 tbsp extra virgin olive oil
• 2 tbsp sherry vinegar
• salt and freshly ground black pepper
What to do:
Preheat the oven to 190C/Gas 5.
Arrange the chicken breasts in a shallow roasting tin or baking dish. Tuck the shallots, garlic and olives in around the chicken and place the thyme sprigs on top.
Drizzle over the oil and season with salt and pepper.
Bake for 20 minutes, then remove from the oven and drizzle over the sherry vinegar.
Cook for a further 10 minutes, until the chicken is cooked through. Serve with a green salad.

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