Yes, we all are currently salivating thinking about the fact that in a few short days we will soon be jet setting somewhere across the globe and/or mainland to enjoy our spring break. While some choose to stay in colder climates and take advantage of recreational activities such as skiing, mountain climbing, and hiking, others will choose to lounge in the sand on the beach at a tropical destination. Thus, the archetypical belief in having a “beach ready physique” arises. We here at Her Campus St Andrews believe every man and woman should be confident in and proud of his/her body yet there is nothing wrong with wanting to improve one’s overall health and choosing to eat nutritiously is an important aspect in achieving this.
So, we have included recipes below that are both delicious and nutrimental; pick up a utensil and dive in, what are you waiting for?:
Yes, we all are currently salivating thinking about the fact that in a few short days we will soon be jet setting somewhere across the globe and/or mainland to enjoy our spring break. While some choose to stay in colder climates and take advantage of recreational activities such as skiing, mountain climbing, and hiking, others will choose to lounge in the sand on the beach at a tropical destination. Thus, the archetypical belief in having a “beach ready physique” arises. We here at Her Campus St Andrews believe every man and woman should be confident in and proud of his/her body yet there is nothing wrong with wanting to improve one’s overall health and choosing to eat nutritiously is an important aspect in achieving this. So, we have included recipes below that are both delicious and nutrimental; pick up a utensil and dive in, what are you waiting for?:
Breakfast:
The most important meal of the day as stated by all nutritionists, doctors, and medical personnel. You want to start every morning with a healthy amount of fats, protein, and vitamins; therefore we have included a few sweet recipes to cater to whatever dietary preferences you have and that all include good-for-you yumminess.
Hot Cinnamon Oats with Dried Fruit:
1. Bring 1 cup of apple cider to a boil.
2. Add 1/2 cup oats and cook for 5 minutes.
3. Sprinkle with 1/2 tsp. of cinnamon, 1 tbsp. of chopped dried fruit (such as cherries or cranberries), and 1 tbsp. of flaxseeds.*About 300 calories
Berry Omelette
1. Beat 1 large egg with 1 tbsp. of milk and 3 pinches of cinnamon.
2. Heat 1/2 tsp. of rapeseed oil in a 20cm, non-stick frying pan and pour in the egg mixture, swirling to evenly cover the base.
3. Cook for a few minutes until set and golden underneath. (There’s no need to flip it over.)
4. Place on a plate, top with 100g of cottage cheese and then scatter with 175g of chopped strawberries, blueberries, and raspberries.
5. Roll up and enjoy.*About 300 calories
Lunch
Pasta and Fagioli with Turkey Sausage:
1. Brown 1/2 pound of lean turkey sausage in 1 tsp. of olive oil and set aside.2. Sauté 1 chopped small onion, 3 minced garlic cloves, 2 chopped celery stalks, and 2 chopped carrots for 3-4 minutes.3. Add 2 quarts of chicken stock and 1 can of diced tomatoes.4. Bring to a simmer and add 1 cup of cooked pasta and 1 can of kidney beans.5. Simmer for 10 minutes or until the vegetables soften.6. Serve with a whole-wheat roll.*Makes 3 to 4 servings and is about 400 calories
Red Lentil and Carrot Soup
1. Put the kettle on to boil while you finely slice 1 white onion.
2. Heat 2 tsp. of olive oil in a medium pan, add the onion, and fry for 2 minutes while you slice 3 garlic cloves and dice 2 carrot.
3. Add them to the pan, and cook briefly over the heat.
4. Pour in 1 liter of the boiling water from the kettle, stir in 85g of lentils, and 1 vegetable stock cube, crumbled.
5. Cover the pan and cook over medium heat for 15 minutes until the lentils are tender.
6. Take off the heat and stir in 2 tbsp. of chopped parsley, plus a few extra leaves.
7. Ladle into bowls and scatter with extra parsley leaves, if you like.*About 300 calories
Dinner:
The meal of romantic dates, nightly family bonding, and the celebration of milestones whether that’s a birthday or graduation. Dinner is extremely important in today’s society not only as an opportunity for healthful eating but also as a social outlet. So, we have included recipes that appeal to a wide range of audiences, have flexible serving sizes, and still maintain our philosophy of nutritious and yummy eating.
Greek-style Roast Fish
1. Heat oven to 200C/180C fan/gas 6.
2. Tip 5 small, chopped potatoes, 1 halved and diced onion, 2 garlic cloves roughly chopped, 1/2 tsp. of oregano, and 2 tbsp. of olive oil into a roasting tin
3. Season and then mix together with your hands to coat everything in the oil.
4. Roast for 15 minutes and then turn everything over and bake for 15 more minutes.
5. Add 1/2 of a lemon that’s cut into wedges and 2 large tomatoes that are cut into wedges and roast for 10 minutes.
6. Top with 2 fresh, skinless pollock fillets and cook for 10 more minutes.
7. Serve with a small handful of roughly chopped parsley scattered over the top.*About 400 calories
Rice and Pork Sauté:
1. Blanch 1/2 cup of chopped carrots in salted, boiling water for 3 minutes, adding 1/2 cup of snow peas for last minute. Drain.
2. Sauté 2 tbsp. of chopped onion, 1 minced garlic clove, and 2 tsp. of grated ginger in 1 tsp. sesame oil for 1 minute.
3. Add 4 ounces of cubed pork loin and sauté for 4 to 5 minutes.
5. Add 1 cup of cooked brown rice and sauté for 2 minutes.
6. Add 1 tbsp. of soy sauce, cooked carrots, and snow peas, and 1/4 cup of sliced scallions.*About 500 calories
Dessert:
Healthy desserts, that sounds like an oxymoron. However, if you buy the right ingredients and utilize the correct serving size, there’s no reason you shouldn’t be able to have your dessert and enjoy it too!
Baked Apples with Prunes, Cinnamon, and Ginger:
1. Heat oven to 200C/fan 180C/gas 6.
2. Using a sharp knife, score a line around the equator of 4 cooking apples. Put them into a baking dish with a small splash of water in the bottom.
3. In a bowl, combine 2 finely chopped stem ginger balls, 1/2 tsp. of ground cinnamon, 4 prunes chopped, and 50g of light muscovado sugar.
4. Stuff the mixture into the apples so that they are well packed.
5. Top each with 1/4 tbsp. of butter and bake for 35-40 minutes or until cooked through. To test, pierce with a sharp knife, it should slide straight through. (The apples can be cooked up to a day ahead and then warmed through in the oven or microwave before eating.)
6. Remove from the oven and baste the apples with the liquid left in the dish.
7. Serve each hot or warm with 1 scoop of good quality vanilla ice cream.*About 290 calories
Chocolate Muffins with Hot Chocolate Custard:
1. Heat oven to 160C/fan 140C/gas 3.
2. Brush 6 holes of a muffin tin with a drop of sunflower oil.
3. Sieve 1 tbsp. of cocoa into a large bowl and then add the rest of the dry ingredients: 100g self-raising flour, 1/2 tsp. of bicarbonate flour, and 50g golden caster sugar.
4. Stir to combine and then make a well in the center.
5. Beat 100ml of skim milk, 1 egg, and 2 tbsp. of sunflower oil together in a jug, pour into the well, and then stir quickly to make a batter.
6. Spoon the batter into the muffin tin and then bake for 15 minutes or until risen and firm to the touch.
7. Heat two 150g pots of low-fat custard in the microwave according to instructions or in a pan and then tip in 25g of chopped dark chocolate and stir until smooth.
8.Place the puddings into bowls and pour the custard over.*About 215 calories
Vanilla Jellies with Raspberry and Apricot Compote:
1. Soak 4 sheets of leaf gelatin for 10 minutes in enough cold water to cover the leaves.
2. Bring 600ml of milk and 50g of caster sugar slowly to boil, gently stirring to dissolve the sugar.
3. Remove from the heat and stir in 2 tsp. vanilla extract or rosewater.
4. Remove gelatin from soaking water, squeeze out water, and then stir into the milk until it has dissolved.
5. Pour the jellies into 4 x 150ml molds, cups, or ramekins.
6. Cool, then chill until set, which takes about 3 hrs.
7. Halve and stone 500g of apricots and then cut each half into 4.
8. Put in a pan with 3 tbsp. of apple juice and 2 tbsp. of caster sugar and then bring to a simmer.
9. Gently cook for about 5 minutes until the apricots are tender but not pulpy.
9. Remove from the heat, stir in 100g of raspberries and then leave to cool.
10. Turn the jellies out onto 4 plates and then spoon compote around the edge.*About 300 calories
*Recipes taken from BBC Good Food