Make light work of a healthy diet; Food.
THE new year is a great opportunity to start eating more healthily or shed a few pounds after the excesses of the festive celebrations.
Low GI foods and cutting down on fat and faddy foods will help to make simple and effective changes to eating patterns.
A new free pocket-sized recipe booklet, the GI Guide to Healthy Eating, features 29 family recipes.
Sponsored by FryLight it covers starters and snacks, side dishes, vegetarian meals, fish and poultry as well as meat and puddings.
The booklet gives an introduction to the Glycaemic Index way of eating together with lots of tips on healthy eating.
The recipes have been developed using ingredients which are widely available in most supermarkets and, where possible, all the year round.
For a free copy of the GI Guide to Healthy Eating, send a stamped-addressed envelope to: GI Recipe Booklet, c/o Headway PR, Mulberry House, Main Street, Sibford Ferris, Banbury, Oxon OX15 5RE.
In the meantime, here are a few of the recipes to try:
Roasted Mediterranean vegetables
750g vegetables (a selection of green and red peppers, onions, courgettes and aubergines is ideal)
FryLight extra-virgin olive oil
Freshly milled black pepper
PRE-HEAT oven to 200C/400F/gas mark 6.
Prepare the vegetables by washing, removing the skin and root from the onions, deseeding the peppers and trimming the ends from the aubergines and courgettes. Cut into similar-sized chunks (about 2-3cm).
Spray a roasting tin five or six times with the olive oil and spread the vegetables in a single layer. Season with pepper and the thyme leaves. Spray the vegetables five or six times with FryLight.
Bake in an oven for about 25 minutes until tender (do not overcook).
Crusty fish bake
500g skinless boneless white fish fillets
115g/4oz cooked peeled prawns
75g/3oz frozen peas
2 sticks celery, chopped
FryLight sunflower oil or Better than Butter Frylight
100ml/3 1/2 fl oz fish or vegetable stock (use a cube)
300ml/ 1/2 pint semi-skimmed milk
1/2 bunch watercress, washed and chopped Topping
3-4 thick slices mixed grain bread, crusts removed
40g/1 1/2 oz finely grated reduced-fat cheddar cheese
PRE-HEAT the oven to 190C/375F/gas mark 5. Cut the fish into chunks and place in an ovenproof dish, about 1.4 litres/2 1/2 pints capacity. Scatter over the prawns and peas.
Heat a pan until warm, spray five times with FryLight, add the celery and cook for three minutes until softened.
Pour in the stock and simmer for two to three minutes. Blend the cornflour with a little of the milk, add to the pan with the rest of the milk and bring to a simmer, stir for two minutes until thickened.
Remove from the heat and add the chopped watercress. Season if needed, then pour over the fish, fork through lightly.
Cut the bread into chunks, place on a plate and spray 12 times with the FryLight. Scatter over the fish, sprinkle with cheese and bake for 35 minutes or until the topping is crisp.
Variation: Add 2tbsps of freshly chopped parsley or dill instead of the watercress.
Pea and lettuce soup
FryLight sunflower oil or extra-virgin olive oil
1 bunch spring onions, trimmed and chopped
2 medium courgettes, diced
1 clove garlic
1 head little gem lettuce, shredded
900ml/1 1/2 pt vegetable stock
300g/10oz fresh or frozen peas
salt and freshly ground black pepper
4tsp plain yogurt, to finish (optional)
WARM a large saucepan, spray 10 times with FryLight, then add the onions, garlic and courgettes and cook over a medium high heat for three to four minutes until beginning to soften.
Add the shredded lettuce and the stock, bring to the boil, then turn down the heat, cover the pan and simmer for two to three minutes until the lettuce has wilted. Add the peas and sugar and cook for a further five minutes.
Remove from the heat, uncover, cool for five minutes, then blend in a food processor or blender until smooth. Season with salt and pepper and reheat before serving. Add a small swirl of yogurt to each portion if wished.
Tip: Do not overcook this soup as it could go a sludgy green colour rather than keeping its fresh colour and flavour.