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Healthy recipes

Healthy eating is very important for you and your family – but it’s not always the easiest thing to do. Here at goodtoknow, it’s our mission to help you eat healthily – without being left hungry. We have over 1,000 healthy recipes for your family, so you should never run out of ideas!

Top tips for healthy eating


Don’t forget breakfast!

We know everyone always says it but breakfast really is the most important meal of the day. A big, filling breakfast will set you and your family up for day and will mean less snacking in the morning. You don’t need to spend ages making it either, make your own porridge, muesli – or even bake some muffins – in bulk in advance so you can grab something nutritious and delicious quickly. Try and sprinkle dried fruits or nuts over anything your eating to increase the protein of your meal.

Keep full

You can have the best intentions, but if you’re hungry – you’re going to snack. Keeping full will mean that you can eat only what you want to, rather than giving into cravings. Drinking lots of water, eating filling meals and snacking on fruit, veg and nuts will stop your stomach rumbling.

Get your 5-a-day

One of the easiest ways to keep track of how healthily you’re eating is to keep track of how many fruits and vegetables you are eating. The standard 5-a-day is a good measure but you can, of course, have more. Keep a mental, or physical, list of how much of your 5-a-day you are having and work out how to get more into your diet. One for breakfast, one for lunch, two for dinner and one for a snack is a good way of dividing it out.

Know your food
Understanding your food and knowing how to use different ingredients will give you much more scope to create healthy meals. If you don’t know how to cook, it’s easy to reach for unhealthy ready made options but it’s really easy to learn the basics. A homemade pasta sauce, soup or smoothie is much healthier for you and will taste better if you make it yourself. Once you know how to use vegetables in lots of different ways, it makes them much less boring – for the kids and for you!

Treat yourself

Never allowing yourself a treat will only make you crave them more. Every now and again, give in and have what you really, really fancy. As long as you are generally quite healthy most of the time, it really won’t matter – food is meant to be enjoyed! Some people are healthy during the week, then splash out at the weekend, others have a day or two where they forget about the diet – whatever works for you. If you find yourself needing a treat pretty much every day, you can cheat and have a lower-fat cake or dessert – if you make the right one, you won’t be able to tell the difference.

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White chocolate meringue fridge cake

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  • Serves: 8-10

  • Prep time: 15 mins

  • Total time: 15 mins

    plus chilling time

  • Skill level: Easy peasy

  • Costs: Mid-price

This white chocolate meringue fridge cake doesn’t need any baking which means its perfect for making with the kids and the perfect excuse to spend some quality time with them too. Pour all the mixture into a tin and leave to set in the fridge before enjoying this decadent, rich cake. You can decorate with melted chocolate and colourful sprinkles to turn this treat into a kids favourite.

Ingredients

  • 150g digestive biscuits
  • 4 ready-made meringue nests
  • 30g dried cranberries
  • 150g butter
  • 2tbsp golden syrup
  • 200g white chocolate

That’s goodtoknow

Allow the cake to sit at room temperature for 30 minutes to make it easier to cut.

Method

  1. Line a 1lb loaf tin with cling film. Place the biscuits in a plastic sandwich bag and crush with a rolling pin
  2. In a large bowl place the meringue nests and crush
  3. Add the biscuit crumbs and cranberries and mix
  4. In a saucepan gently heat the butter, golden syrup and chocolate until the butter and chocolate are fully melted. Pour the chocolate and butter over the biscuits, meringues and cranberries and mix until well
  5. Press into the loaf tin and transfer to the fridge to set firm. When set, remove from the fridge and cut into slices

By Bronya Seifert

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Summer Pasta Salad with Baby Greens

I love making this mayo-less pasta salad with arugula, spinach, sun dried tomatoes, capers, fresh shaved Parmesan cheese and a splash of balsamic and oil. It’s great for lunch or dinner, and has a healthy serving of baby greens. In the summer, when tomatoes are at their sweetest, I replace the sun dried tomatoes with fresh tomatoes from my garden.

I usually have this for dinner on those warmer nights when I want a meatless meal or just something light, and because it has pasta in it, I feel full and satisfied after I eat it. The portions are pretty large for under 200 calories (only 5 WW points plus). This also makes a great side dish if you reduce the portions when you’re grilling up some burgers or chicken.

Summer Pasta Salad with Baby Greens
gordon-ramsay-recipe.com
Servings: 4 • Size: about 1 1/2 cups • Old Points: 3 pts • Weight Watcher Points+: 5 pt
Calories: 169 • Fat: 5 g • Carb: 29.5 g • Fiber: 4 g • Protein: 6 g • Sugar: 4 g
Sodium: 271 mg (without the salt) • Cholest: 2 mg

Ingredients:

  • 3 oz (about 4 cups) baby arugula and baby spinach mix
  • 5 oz high fiber or whole wheat pasta (use brown rice pasta for GF)
  • 1/3 cup sun dried tomatoes, sliced thin
  • 2 tbsp capers, drained
  • 2 tbsp balsamic vinegar
  • 1 1/2 tbsp extra virgin olive oil
  • salt and fresh pepper to taste
  • 2 tbsp freshly shaved Parmigiano Reggiano


Directions:

Boil pasta in salted water according to package directions. When done, drain and rinse under cold water.

In a large bowl, combine the pasta, baby greens, sun dried tomatoes, capers, olive oil, vinegar, salt and pepper. Toss well then just before serving top with fresh shaved Parmigiano Reggiano.



Makes about 6 cups.

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