Recipes: Three healthy meals that taste great too

By Emmet Rushe • 5 years ago

Feb
2020

Here are three healthy breakfast, lunch and dinner options to try this week, thanks to Rushe Fitness gym owner Emmet Rushe.

Today, I’m going to give you a day of recipes that you can use straight away and they all taste great.

The one thing that I hear time and time again is that people find it hard to make healthy food taste good.

So, here is a full day of food It has everything from breakfast to Dinner and not only is it healthy AND tastes great, but I have also got the calories, protein, carbs and fat worked out for you.

We will start with breakfast and it is something that is packed full of flavour and taste

My Rushe Fitness members get 30 new recipes like the ones below every 6-weeks in our Lean 2.0 program.

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RHUBARB BREAKFAST POTS

These Breakfast pots come in at only 237 calories, so they are a great addition to any diet and they taste great.

Serves 4 | TOTAL TIME: 25 MINUTES

INGREDIENTS
400g rhubarb, cut into 4cm pieces
3 tbsp honey
1⁄2 lemon, juiced
50g jumbo oats
25g hazelnuts, roughly chopped
25g coconut chips
400g fat-free Greek yoghurt

INSTRUCTIONS
Begin by preheating your oven to 200°C/400°F/gas 6.
Meanwhile mix the rhubarb, 2 tbsp of the honey and the lemon juice in a baking dish in a single layer and cover tightly with foil. Roast for 15-20 minutes until the rhubarb is very soft and allow to cool completely.

While it’s cooling, put the oats and hazelnuts in a roasting tray, mix the remaining 1 tbsp of honey with 1 tbsp of water, add to the nuts and toss to coat well. Cook for 15-20 minutes until lightly browned. Add the coconut chips and roast for a further 5 minutes.

In 4 small jars or glasses, layer the rhubarb and yoghurt, then top with the oats, nuts and coconut.
Serve immediately and enjoy!

TURKEY CURRY

Next we will look at a tasty curry recipe.
Turkey makes a nice change from the usual Chicken curry that everyone usually has.
Coming in at only 305 calories per serving, it is a tasty way to get a healthy lunch or dinner in.

SERVES 4 | TOTAL TIME: 25 MINUTES

INGREDIENTS
1 tbsp olive oil
1 medium onion sliced
1 red pepper sliced
1 green pepper sliced
1 tsp chilli flakes
3 cloves garlic crushed or grated
3cm ginger, grated
3 tsp garam masala
2 tsp turmeric (optional)
500g cooked turkey, shredded or cubed
350ml passata
200ml coconut milk
Salt and pepper to taste

INSTRUCTIONS
Cook the onions and peppers in the oil over a gentle heat in a large pan with the lid on for about 5 minutes, or until softened but not browned.

Add the chilli, garlic, ginger, garam masala and turmeric and fry gently for 2 more minutes. If the mixture gets dry add a splash of boiling water.

Next stir in the turkey, passata, coconut milk, salt and pepper and bring to a boil. Reduce the heat to low and simmer for a further 10 minutes until the sauce has thickened slightly and the turkey is hot through.

Serve with rice, naans and your favourite accompaniments and enjoy!

GARLIC PRAWNS WITH QUINOA

We tend to miss out on seafood in our diets. So, this is a great way to get some in and make it taste great at the same time.

And at only 218 calories per serving, it’s not going to have an impact on your waistline.

SERVES 4 | TOTAL TIME: 30 MINUTES

INGREDIENTS
4 tsp extra-virgin Olive oil
450g raw tail-on prawns, peeled and deveined
1 tsp salt
1⁄2 tsp chili powder
50g finely chopped onion
3 cloves garlic, minced
200g uncooked quinoa
1⁄4 tsp cayenne pepper
470ml low-sodium chicken broth
1 large lemon
3 tbsp fresh parsley

INSTRUCTIONS
In a large non-stick pan with a tight-fitting lid, heat 2 tsp of the olive oil over medium high. Add the prawns, then sprinkle with 1⁄2 tsp salt and 1⁄4 tsp chilli powder.
Sauté until the shrimp are pink and cooked through, then immediately remove to a plate so they don’t overcook.
Heat the remaining olive oil in the same pan, then add the onion. Cook until the onion begins to soften, before adding the garlic, quinoa, cayenne, and remaining 1⁄2 tsp salt and 1⁄4 tsp chilli powder.

Stir to coat the quinoa with the oil and allow to brown for 2 minutes. Pour in the chicken stock and bring to a boil. Cover and reduce the heat to a simmer for 12 to 15 minutes until the quinoa is tender.
Uncover and fluff with a fork.
Zest the lemon directly into the pan, then juice the lemon and add the lemon juice and parsley to the pan as well. Toss to combine, then top with the prawns.
Sprinkle with additional fresh parsley and serve warm.
Enjoy!

And there you have it.

3 healthy and delicious recipes that have all the calories and macros worked out for you.

Give them a try and be sure to let me know what you think of them.
#Lean2.0