3 Quick & Easy Recipes for a Healthy Family

As a working mum I know how hard it is to plan and prepare evening meals; everyone's tired, hungry and eager to fill their bellies come 6pm. However with a little planning, a few affordable, fresh veggies in the fridge and a well-stocked spice rack  it's easy to rustle something up which is tasty, filling and nutritious for everyone to enjoy. I wanted to share three recipes with you which I find save the day time and time again. Below each recipe I've explain why they are so nutritious, and hopefully you'll be able to take that knowledge and use some of the best health-promoting ingredients in some of your own recipes too.

Leeky Sausage & Quinoa Bake with Sweet Potato 

·         4 leeks, thickly sliced

·         ½ punnet closed cup mushrooms, sliced

·         150g quinoa

·         750ml vegetable stock

·         5 Quorn sausages*

·         4 small / 3 larger sweet potatoes

·         2tbsp rapeseed oil

·         ½ pack of feta, crumbled

·         Bunch of flat leaf parsley 

* I suggest using Quorn sausages because they are very high in protein and very low in saturated fat (they are also low in calories at 70 calories per sausage - great for anyone who is trying to lose weight). However if you'd much prefer to use meat sausages, I'd advise that you check the ingredients. Choose sausages with a meat content of at least 90% meat (legally a sausage only has to contain 32% meat!) from a brand that you can trust, ideally locally sourced and homemade. Otherwise there are various other brands who offer a wide range of meat-free sausages.  

1. Place the quinoa in a pan with the vegetable stock and simmer for 20 minutes. The stock should be almost absorbed after 20 minutes, if it looks to be drying out too soon just add some water. 
2. Cut the sweet potatoes into large chunks and boil for 20 minutes. 
3. Meanwhile place the sausages in a 200C/400F oven for 10 minutes to thaw and begin to cook.
4. After 20 minutes add the leeks and mushrooms to the quinoa – you may need to add some water to stop the mix drying out. 
5. Cut the sausages into quarters and add these to the pan. 
6. Place these ingredients into an ovenproof dish, cover, and cook for 30 minutes at 220C/440F 
7. At the same time, drain the sweet potato and place on a roasting tray, drizzle with the oil and put in the oven.
8. After 30 minutes, remove the lid or foil rom the leek and potato dish and cook, uncovered, for a further 10-15 minutes until it begins to crisp
9. After 45 minutes to 1 hour, remove both dishes from the oven, sprinkle the feta and parsley over the sweet potato and serve.  

Benefits: Quinoa is packed with B vitamins and folic acid, both essential for converting food into energy. The B vitamins also support the nervous and cardiovascular systems and break down cholesterol in the blood. It is a very fibrous grain and high in fibre meaning you will stay fuller for longer and avoid sugar cravings. Quinoa is also packed with vitamin E – great for hair, skin and nails as well as for supporting healing processes within the body. It contains manganese, magnesium and zinc which all protect bones and help to relax muscles as well as helping to regulate hormones. Zinc is particularly important for fighting infections. Mushrooms are packed with B vitamins and folic acid too, meaning this dish will give you plenty of energy without causing a blood-sugar spike They also contain selenium which is required for the production of serotonin – the happy chemical. Sweet potatoes, as well as being full of B vitamins, are rich in beta-carotene antioxidants; they help to remove toxins from the body, fight against cancer, boost the immune system, clear skin and support eye health. Rapeseed oil should be used in cooking due to its high smoke point – it retains its omega-3 essential fatty acids (essential for brain function and heart health) at high temperatures. Parsley is bursting with vitamin C, antioxidants, fibre, calcium and protein making it an ideal seasoning for this dish. Quorn sausages provide a healthy dose of low-fat protein which will help keep you full.

Chickpea Curry with Brown Rice*

·         1 large onion

·         4 cloves of garlic

·         Approx. 1inch piece of fresh ginger, peeled and grated or sliced

·         1 head of cauliflower

·         2 tins chickpeas, drained

·         2 tins of chopped tomatoes

·         1tsp each of cumin, turmeric, ground coriander, paprika and curry powder

·         200ml vegetable stock (possibly up to 500ml depending on the consistency you would like)

·         Bunch of coriander

·         Brown rice

*Meat-eating families may prefer to use chicken, which is a great source of lean protein and contains all the amino acids your body requires. If you want to include chicken in this dish, use one tin of chickpeas instead of two, and chop two or three chicken breasts into chunks, frying the meat in a little rapeseed oil to seal it before adding it to the onion, ginger and garlic at stage 1. Turkey is also a good choice if you're looking for something meaty. Choose lean, white breast meat and cook as you would the chicken. Turkey is a brilliant source of tryptophan, an amino acid that is required for the production of 'happy hormone' serotonin which regulates mood and sleep.

1. Make up the stock according to the pack’s instructions and add a splash of it to a saucepan. 
2. Add the onion, ginger and garlic until soft – add more stock if it begins to dry out. 
3. Once softened, add the chickpeas, spices and the rest of the stock and simmer for 10 minutes.
4. Add the cauliflower and tinned tomatoes. If you’d like a thinner sauce, making this dish more of a broth or soup, you might want to add up to 300ml more vegetable stock.
5. Now cook the rice according to the pack’s instructions. The curry should take 30 minutes to cook, so you’ll probably need to start cooking the rice at this stage.
6. After 25 minutes, chop the coriander and stir half of it into the curry. 
7. Drain the rice and serve alongside the curry, sprinkling the remaining coriander over the top.

Benefits: This meal is packed with iron and B vitamins– perfect for providing energy and essential for the production of red blood cells and the transportation of oxygen around your body. Both the brown rice and chickpeas are excellent sources of iron and B vitamins. Chickpeas are high in fibre, keeping you fuller for longer, supporting your digestive system and regulating blood-sugar levels. They also contain a chemical which is converted into a substance inside the body that mimics oestrogen which makes it an ideal food if you suffer from PMS or your hormones are out of sync. Chickpeas are a brilliant source of both protein and complex carbohydrates; both will keep you fuller for longer by slowly releasing energy. Cauliflower is packed with antioxidants which work to break down and remove toxins from your body, keep your skin bright and healthy and boost immunity. It is full of vitamin C, zinc and folic acid; it has anti-inflammatory, antiviral and healing properties. Coriander is rich in vitamins and minerals including calcium, vitamin C and selenium. The spices in this dish are powerful anti-inflammatory spices, they help to speed up your metabolism, fight infections, protect the skin and eyes, keep your blood healthy and support your respiratory system. Garlic, ginger and onion have very similar properties. This is a great dinner to eat if you feel a cold or flu coming on or are feeling generally under the weather. The iron and B vitamins will give you energy while the other vitamins, minerals and anti-inflammatories will fight the virus and help you heal. For an extra antioxidant boost, add fresh chilli or cayenne pepper.

Fish with Mediterranean Vegetables and Bulgar Wheat*

·         4 seabass or cod fillets

·         4 peppers (red, yellow or orange), deseeded and cut into quarters

·         2 courgettes cut into rounds

·         1 punnet cherry tomatoes

·         2 red onions, chopped

·         4 garlic cloves, chopped

·         Juice of 2 lemons

·         4tbsp rapeseed oil

·         2tbsp balsamic vinegar

·         Bulgar wheat

·         Bunch each of fresh parsley and basil plus thyme to serve

*Vegetarians may wish to replace the fish with Quorn, tofu, chickpeas or another bean. Vegans may replace the fish with any of these meat-free options except for Quorn.

1. Pre-heat the oven to 220C/440F.  
2. Mix 2tbsp rapeseed oil, lemon juice and salt and pepper and rub into the fish fillets, set aside to marinade for 15 minutes while your prepare and start to cook the veg.
3. Place the vegetables and garlic onto a roasting tray. Drizzle with 2tbsp of rapeseed oil and the balsamic vinegar and roast – tossing regularly – for 30 to 40 minutes until starting to char. 
4. Cook the bulgar wheat according to the pack’s instructions – it normally takes around 30 minutes to cook. You may like to cook it in vegetable stock to add flavour.
5. Cook the fish under the grill for 10 minutes on each side.
6. Once the bulgar wheat is cooked, stir in the herbs and serve alongside the fish and veg. 

Benefits: The vegetables provide beta-carotene, important for making vitamin A – an antioxidant – which helps to maintain healthy skin, prevents infections and protects the respiratory system. It also improves the functioning of your eyes. The courgette is rich in B vitamins, providing energy and helping your body to break down other foods to release their energy. Rapeseed oil provides a healthy dose of omega-3 essential fatty acids which are vital for brain functioning and heart health. Garlic is antiviral and anti-inflammatory making it a powerful food for supporting the immune system. Parsley and basil are packed with vitamin C. Seabass and cod provide a complete protein containing all the essential amino acids your body needs. Both will help to keep you full, slowly releasing energy (they are high in vitamin B12) and helping your body produce happy hormones due to its high selenium content. Seasbass is a particularly good choice as it is high in omega-3 and omega-6 essential fatty acids as well as many of the B vitamins, phosphorus (essential for nutrient absorption), magnesium (helps muscles relax) and potassium (regulates body fluids, heartbeat and nerve impulses as well as lowering blood pressure). Bulgar wheat is packed with complex carbohydrates meaning you will get a steady stream of energy rather than a sudden spike followed by a slump. It is also full of fibre which regulates blood-sugar levels and keeps your digestive system healthy. Bulgar is high in iron which is essential for the production of red blood cells and energy (its B vitamins also boost this foods energy-giving properties).