The Healthy Ireland Summer #Feel Good Together Campaign encourages you to improve your health by making positive lifestyle changes and include ‘Eat Well, Think Well, Be Well’ themes.
This Summer, we can feel good together by pausing that box set and getting out walking in the evening with the next door neighbour or kicking a ball around in the garden with the kids. When you do it together, it won’t even feel like an effort to improve your physical and mental health. Share some fruit, drink more water and you’ll notice a difference in no time.
We know you want to enjoy the weather while you and not be stuck in the kitchen for hours so end so we’ve come up with a week of quick and healthy snacks & meals for the family that you can stick on the fridge for inspiration!
Toast Animals for the Kids
Get the kids involved in making their own healthy breakfast – when they create Toast Animals that look as good as these, you know for sure they’ll eat them! All you need is some wholemeal bread and whatever fruit you like – bananas and blueberries make great “eyes” on the animals. Load up the toast with strawberries too for a tasty and healthy treat and serve any excess fruit in a bowl on the side
Chicken & Bacon Salad with Roasted Broccoli & Mushrooms (www.bordbia.ie)
You can feed a family of 6 in 25 minutes with this recipe. Take 400 g diced chicken (about 3 chicken breasts), 180g bacon bits, 200g tender stem broccoli, 150g mushrooms, 2 tablespoons oil, bag of salad leaves, 2 ripe avocados peeled, diced & tossed in some lemon juice, 75g goats cheese & a handful of pecan nuts. For the dressing, you’ll also need 1 tbsp balsamic vinegar, 3 tbsp olive oil, 2 tsp wholegrain mustard & a pinch of sugar.
Preheat your oven to 200 degrees / Gas Mark 6. Toss your broccoli & mushrooms in some oil with salt & pepper – roast in the oven for 10 mins, turning halfway through. Remove from the oven & cool. Throw your chicken and bacon in a hot pan with a tablespoon of oil & cook through until the bacon is crispy (so 10 mins). Then simply throw the chicken, bacon, broccoli, mushrooms, salad leaves & avocado in a bowl & mix your dressing ingredients then sprinkle with pecan nuts and goat’s cheese
Wednesday Afternoon Snack
Crunchy Fruit & Yoghurt (www.safefood.eu)
A sweet and tasty snack without the need for added sugar. This serves one person and takes less than 2 minutes to prepare. Take 1 pot of low-fat yoghurt mixed with 1 serving of trail mix and half an apple chopped into small bite-size pieces. Delicious.
Salmon Burgers (www.bbcgoodfood.com)
This will take you 30 minutes from start to finish & serves 4. You’ll need 4 boneless, skinless salmon fillets cut into chunks, 1 tsp soy sauce, 2 tbsp Thai red curry paste, chopped coriander and a thumb-size piece of fresh root ginger, grated.
You’ll need a food processor – throw in your salmon with the curry paste, ginger, soy & chopped coriander – shape the mixture into burgers after its roughly minced. Fry the burgers for 4-5 minutes each side ! Serve with a side salad. A delicious meal ready in minutes.
Friday Night Dinner Date
Neven Maguire’s Chicken Korma (www.safefood.eu)
Ingredients to serve 4 adults. 4 chicken breasts cut into small cubes, 2 medium onions, 2 crushed cloves garlic, 1 teaspoon grated ginger, 1 finely chopped green chilli, tin of chopped tomatoes, 1 teaspoon of tomato purée, 150ml water, 1 teaspoon garam masala, 1 teaspoon turmeric, ¼ teaspoon chilli powder, 150ml cream (not a must if you want an even healthier dish), 2 tablespoons of vegetable oil, coriander to garnish, salt to season. Serve with rice or broccoli.
Method: Heat the oil in a pan and cook the chicken before removing the pan from the heat. Fry the onions and garlic until golden brown. Add the ginger and green chilli frying for 1 minute. Add the garam masala, turmeric, chilli powder & salt & fry for 1 minute. Add the tinned tomatoes, tomato purée and water. Stir well and simmer for 20-25 minutes on a low heat until the sauce is reduced (almost sticking to the pan). Add the cooked chicken and water – bring to the boil. Lower the heat and cook for 20 minutes. Take off the heat and stir in the double cream. For a healthier option, you can serve without adding the cream. Garnish with the coriander leaves & season with salt.
For more ways to feel well keep your eyes peeled here and make sure to follow @healthyIreland and #feelgoodtogether on Instagram, Twitter or Facebook for more tips, tricks and recipes or visit www.gov.ie/healthyireland