Healthy Food Recipes

With the summer fast approaching, it begs the yearly dreaded question: is my summer body ready? If you’re looking to turn over a new healthy leaf, we’ve put together a collection of 8 easy healthy food recipes for you to try.

Breakfast, the most important meal of the day, needs to set you up for the busy morning ahead. As much as we’d all love to chow down on a hearty full English, a healthier option will better the health of your body in the long run (and also benefit your summer bikini photos).

For those savoury sovereigns out there, this recipe is certain to wake you up with a kick.

Red-Hot Egg and Avocado on Toast

Red Hot Egg on Avocado Toast - Healthy Food Recipes - THEN AND NOW SHOP

This breakfast is the perfect low-carb option. With the chilli flakes and Tabasco sauce boosting your metabolic rate, this meal will actually help you to burn calories throughout the rest of the day.

Prep Time: approx. 10 minutes

Ingredients

1 egg

2tsp extra virgin olive oil

1 avocado

1tsp chilli flakes

1tsp Tabasco sauce

1 slice wholegrain or brown bread

How To Make It

Step 1: Take an avocado, cut in half and remove the pit, then spoon out the avocado into a bowl.

Step 2: Add the teaspoon of chilli flakes (or how ever much heat you can handle) into a bowl with a few drops of extra virgin olive oil.

Step 3: Using the back of a fork, start mashing up the avocado, chilli, and oil until it is a chunky paste.

Step 4: Toast your wholegrain or brown bread.

Step 5: Add a teaspoon of the extra virgin olive oil to a frying pan on medium-high heat.

Step 6: Crack the egg into the pan and cook sunny side up until done (this should take only a few minutes).

Step 7: Spread your hot avocado mixture onto the toast.

Step 8: Lay your egg onto your avocado toast and finish with a drizzle of Tabasco sauce over the top.

Voila! A fiery start to the day, guaranteed to keep you full until lunch.

Now, for those of you who are spice shy and have a slightly sweeter palette, the following recipe is sure to tantalize your tastebuds.

Berry Porridge

Berry Porridge - Healthy Food Recipes - THEN AND NOW SHOP

This breakfast bowl is ideal for those in a morning rush, or for when the weather starts to cool off. A quick fix, old-school favourite with added zing.

Try swapping the water for liquid-egg whites if you want to incorporate more protein into your breakfast. This substitute will also help to ward off those cravings that can sometimes get us mid-morning.

Prep Time: approx. 5 minutes

Ingredients

50g/1.7 oz. oats or quinoa

250ml/9fl oz. water

125ml/4fl oz. skimmed milk or almond milk

100g/4oz fresh berries (which ever berry you like, although we recommend blueberries, raspberries and cranberries – a blissful berry combination)

How To Make It

Step 1: Take a microwavable bowl large enough for the mixture not to spill over when heated and mix the oats or quinoa with the water and milk.

Step 2: Pop the bowl in the microwave oven and whack it on full power for one and a half minutes.

Step 3: Remove when the timer goes off, stir, and return bowl to the microwave for another minute or so on full blast.

Step 4: Repeat this process until the porridge boils and reaches a thick but creamy consistency.

Step 5: Sprinkle your chosen berry combo on top and dig in.

Optional: if you’re feeling a tad naughty you can add a drizzle of maple syrup, but beware this will take your breakfast from super healthy to slightly indulgent; only to be added on special occasions or desperate days

Lunchtime is warmly welcomed in everyone’s day. Whether you’re at work or home, nothing beats a tasty meal to reward a morning of activities. Our next 4 recipes can either be made in advance or on the day, making them perfect for both the on-the-go worker, and the home-bunny diner.

Classic Greek Salad

Classic Greek Salad - Healthy Food Recipes - THEN AND NOW SHOP

Prep Time: approx. 10 minutes

Ingredients for the Salad

5 cups of chopped romaine lettuce

1 small red onion, thinly sliced

1 cucumber, thinly sliced

½ cup of cherry tomatoes, halved

¼ cup of sliced Kalamata olives (or any olives you like)

¼ cup of crumbled goats cheese

Freshly ground black pepper, to taste

Ingredients for the Lemon Vinaigrette

¼ cup of olive oil

¼ cup of apple cider vinegar

Zest of 1 lemon

3 tablespoons of freshly squeezed lemon juice

1½ tablespoons of extra fine granulated sugar (you can skip this bit if you want to cut out sugar completely from your diet, but a little won’t hurt for this recipe)

How To Make It – The Lemon Vinaigrette

Step 1: Whisk together the olive oil, the apple cider vinegar, the lemon zest and juice, and sugar in a small bowl. Set aside for drizzling.

How To Make It

Step 1: Assemble salad by placing the romaine lettuce in a large bowl.

Step 2: Top the salad with the red onion, cucumber, tomatoes, olives and goats cheese.

Step 3: Add pepper to taste, and drizzle the dressing over the salad.

Step 4: Gently toss and serve immediately with a cold glass of lemon infused water.

To turn this lighter lunch option into a mightier meal for dinner, you can add a couple of baked falafel patties to keep your dinner healthy and filling, and full of protein and fiber.

For a super health salad, try this recipe below.

Kale Salad with Lemon Vinaigrette

Kale Salad with Lemon Vinaigrette - Healthy Food Recipes - THEN AND NOW SHOP

Kale is brilliant for managing weight. Being packed full of crucial nutrients and vitamins it is one of the healthiest greens you can put into your body.

Prep Time: approx. 10 minutes

Ingredients  for the Lemon Vinaigrette

Same as above

Ingredients for the Kale Salad

4 cups of chopped kale

1 avocado, diced

½ cup of cooked quinoa

½ cup of pomegranate arils

½ cup of chopped pecans

¼ cup of crumbled goats cheese

How To Make It

Step 1: Assemble salad by placing kale in a large bowl.

Step 2: Chuck the avocado, quinoa, pomegranate arils, pecans, and goat’s cheese on top of the kale.

Step 3: Drizzle the vinaigrette dressing over the salad.

Step 4: Gently toss and serve immediately with a cold glass of pomegranate juice.

As with the previous salad, you can add a serving of grilled chicken to increase the protein and turn this into the perfect healthy dinner.

The great thing about salads is that once you’ve got the basic recipe down, you can pretty much experiment with any greens, veg, and fruits that you want – you might find tasty success in the most unlikely of combinations, (why not give strawberry and chicken salad a go?).

Another quick and healthy lunch option that, when done right, will both fill you up and give your body a healthy TLC detox is the slurpable staple, soup.

Spicy Mexican Bean Soup

Spicy Mexican Bean Soup - Healthy Food Recipes - THEN AND NOW SHOP

Again, for those of you who enjoy a bit of heat, this spicy bean soup is sure to get your tastebuds going and reboot your energy for the afternoon.

Prep Time: Less than 30 minutes

Cook Time: approx. 10 – 30 minutes

Ingredients

1 red capsicum pepper, chopped

1 green capsicum pepper, chopped

400g can of chopped tomatoes

¼ cup/roughly 35g of semi sun-fried tomatoes in oil, drained and chopped

2 garlic cloves, finely chopped

2tbsp of olive oil

2 cups/500ml of vegetable stock

2tbsp of tomato paste

2tsp of ground cumin

½tsp of cayenne pepper or chilli powder/flakes, to taste

1tsp dried oregano

400g can of red kidney beans, rinsed and drained

Optional: to garnish when serving you will need sliced red onion, chopped avocado, coriander leaves, crumbled feta, and dark Ryvita (healthier than tortillas) to dip.

How To Make It

Step 1: Heat the oil in a large saucepan over a medium-high heat.

Step 2: Cook the chopped capsicum peppers and garlic for approx. 4 minutes or until softened.

Step 3: Then stir in the vegetable stock, tomatoes, sun-dried tomatoes, tomato paste, chilli and spices, oregano, a pinch of salt, and around 80ml of water.

Step 4: Simmer for around 20 minutes and stir occasionally.

Step 5: Finally, add the kidney beans and simmer for a further 5 minutes.

Step 6: Ladle the soup into bowls and serve hot with the optional garnishes.

This recipe will make enough for 4 servings so either share with family and friends, or you can portion off the soup into freezable containers and freeze for later use. It will last perfectly for around a month in the freezer. Simply reheat gently until piping hot.

Vibrant Veg Soup

Vibrant Veg Soup - Healthy Food Recipes - THEN AND NOW SHOP

Another classic soup: this recipe is ideal for those on a health kick because it is absolutely rammed pack of veggie goodness, giving you loads of nutritional value with very low-calorie intake.

Prep Time: approx. 10 minutes

Cook Time: approx. 15 minutes

The great thing about veggie soup is that often the ingredients can be adapted to whatever needs using up in the fridge, making it healthy and cost effective too.

Ingredients

200g of chopped raw vegetables, any combination you like the taste of. We recommend onions, celery and carrots as a tasty staple

300g potato, peeled and cubed

1tbsp oil

700ml vegetable stock

Optional: crème fraîche (a bit naughty) and herbs to serve

How To Make It

Step 1: Add the oil to a medium to large saucepan on medium heat.

Step 2: Chuck in the raw vegetables and potatoes for a few minutes until they begin to soften.

Step 3: Pour in the stock and simmer for around 10-15 minutes until the veggies are completely tender.

Step 4: Blend until you reach your preferred consistency, and season to taste.

Step 5: Ladle the soup into bowls and serve hot with the optional garnishes.

Again, this soup will also keep frozen for around a month.

Now to the kryptonite of health-goers: the dessert. While many on a health kick believe that dessert becomes an off limit treat, we’ve found 2 mouthwatering recipes that can be eaten without guilt.

Chocolate Chai Pudding with Banana and Fig

Chocolate Chai Pudding with Banana and Fig - Healthy Food Recipes - THEN AND NOW SHOP

This dessert is slightly more indulgent, slightly more decadent, but as far as luxury desserts go this is still a very healthy little pudding.

Prep Time: approx. 15 minutes

Freeze Time: approx. 5 hours – overnight

Ingredients

25g chai seeds

1 medium banana cut in half

135ml of milk, your choice

1½tbsp of raw cacao powder

1tbsp maple syrup

30g goji berries (or pomegranate arils for a slightly cheaper alternative)

1 medium fig, sliced

10g almonds

How To Make It

Step 1: Put the chai seeds and one half of the banana into a medium size bowl and start to mash with a fork until both have mixed well.

Step 2: Then add the milk, cacao powder, and maple syrup, and whisk until it becomes smooth in consistency.

Step 3: Pour the mixture carefully into two glass containers or your choice (but small jars or glasses work well, or vintage teacups is another cute way to present this dessert) and cling film the containers.

Step 4: Pop them in the fridge for at least 5 hours, but overnight works best.

Step 5: Slice the remaining half banana and place on top of the chocolate chai pudding, sprinkling the goji berries (or pomegranate arils), almonds, and the sliced fig to serve.

Both the chai seeds and goji berries are packed full of anti-oxidants and vitamins, helping to boost the immune system and maintain a healthy gut.

Quick Tropical Sorbet

Quick Tropical Sorbet - Healthy Food Recipes - THEN AND NOW SHOP

For an alternative, you can’t go wrong with the classic sorbet. Super healthy, refreshing, easy to make, and relatively cheap, this healthy dessert will always be a hit particularly at summer dinner parties, or for those who just want something light and sweet to end their meal.

Prep Time: approx. 10 minutes

Ingredients

1 pack/2½ cups of frozen mango chunks

½ pack/1 cup of frozen pineapple chunks

1 carton/6 oz. of low-fat lemon yogurt

1tsp of grated lime zest

How To Make It

Step 1: Take the mango and pineapple out of the freezer to allow it time to stand at room temperature, for around 10 minutes.

Step 2: Put the mango, pineapple, lemon yogurt, and lime zest in a blender (or food processor) and blend until completely smooth.

Step 3: For a soft texture sorbet, serve immediately with a sprig of mint.

Step 4: For a firmer texture, allow the sorbet to sit in the freezer in an airtight container for 1½ hour, and serve with a sprig of mint.

Why stop at mango and pineapple? For this type of dessert, you can be creative with the flavours as long as you stick to healthy choices! We definitely recommend either lemon or raspberry sorbet for a real zingy but healthy dessert.

Who ever said healthy had to be boring and bland? All 8 of the recipes we have shared are sure to tantalize your tastebuds, fill you up, and keep your body happy and healthy.

Make sure to tag us @thenandnowshop if you decide to try out any of these healthy food recipes and let us know how they turned out!