Healthy Recipe, Butter Bean, Cucumber & Radish Salad

Crunch and freshness are the order of the day with this zesty, healthy side salad with pulses and herbs. From BBC Good Food.

Ingredients

• 2 garlic cloves, crushed
• small bunch mint, chopped
• small bunch parsley, chopped
• zest and juice ½ lemon
• 1 tbsp olive oil
• 2 x 400g cans butter beans, drained and rinsed
• 200g pack radish, trimmed and thinly sliced
• ½ large cucumber, seeds removed and sliced into half moons

Method

1. In a large bowl, garlic, parsley, mint, lemon juice and zest and olive oil with some seasoning to make a dressing.
2. Add butter beans, radishes and cucumber then mix the dressing through the salad.

Nutritional info per serving

210 calories, 5g fat, 27g carbs, 3g sugars, 13g fiber, 13g protein, 0.6g salt

We all know that vegetables are good for us and that we should eat more fresh veggies in order to increase the fiber and vitamin content of our diets. But, the truth is that most veggie side dishes don’t taste good enough to entice the whole family to dive in. This recipe is the answer. Broccoli and cauliflower are roasted in an outrageously tasty way that’s simple, quick and full of nutrition. Serve this delicious veggie side dish with a piece of lean meat for a well-balanced, fitness approved meal.

What you need

Serves 4

• 1 bunch broccoli
• 1 bunch cauliflower
• 1 Tablespoon olive oil
• dash of sea salt
• dash of pepper
• 4 garlic cloves, minced
• juice from 1 lemon

Instructions

1. Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.

2. Wash the broccoli and cauliflower heads and then pat dry. It’s important to dry thoroughly so that it will roast properly. Cut into small florets.

3. In a medium bowl combine the florets, olive oil, salt, pepper, and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.

4. Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.

5. Drizzle the lemon juice over the cooked florets and serve immediately.

Nutrition

One serving equals 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein

A spoonful of homemade almond butter on banana is a fantastic pre-workout snack. It’s also delicious added to a protein shake or slathered on sliced apples. By blending your own almond butter at home you’re enjoying pure, unadulterated almonds and sea salt without the added sugars and preservatives found in many store bought brands. Enjoy!

What you need

Serves 20

• 3 cups roasted, unsalted almonds
• ¼ teaspoon sea salt
• 1 Tablespoon coconut oil

Instructions

1. Blend all of the ingredients in a food processor until creamy. This can take up to 10 minutes, so when it doubt continue to blend, blend, blend. Enjoy!

Nutrition
One serving equals 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped

Instructions

1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.

2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.

3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.

4. Bring to a boil.

5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

Nutrition
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein