Hot off the Grill: Healthy Recipes for a Summer Barbecue

Skirt Steak with Chimichurri Sauce

Makes: 4 servings
Prep: 15 minutes
Marinate: 4 hours
Grill: 8 minutes

Ingredients
3 garlic cloves, peeled
1 large jalapeno chili, seeded and with white ribs removed
3/4 cup packed flat-leaf parsley leaves
1/4 cup packed fresh oregano leaves
1/4 cup extra virgin olive oil
3 tablespoons sherry vinegar
2 teaspoons lemon juice
1/4 teaspoon salt
1/2 teaspoon black pepper
1 pound skirt steak
1/2 cup barley
2 cups chicken broth
3/4 cup frozen peas, thawed
1 jar (2 ounces) diced pimientos
1 teaspoon chopped fresh oregano

Directions
1. For sauce, pulse garlic and jalapeno in a food processor until finely chopped. Add parsley and oregano leaves; pulse until coarsely chopped. Add next 4 ingredients and 1/4 teaspoon pepper; pulse until uniform.

2. In a resealable plastic bag, combine skirt steak and 1/4 cup of the chimichurri sauce. Seal; shake to coat. Refrigerate for 4 hours. Cover and refrigerate remaining sauce.

3. In a pot, combine barley and broth; simmer, covered, for 20 minutes. Stir in peas, pimientos, chopped oregano, 2 tablespoons of the chimichurri sauce, and the remaining pepper. Let stand, covered, for 5 minutes.

4. Grill steak over hot coals for 3 to 4 minutes per side. Let rest 5 minutes; slice thinly. Serve with barley pilaf and remaining sauce.

Nutrition facts per serving: 458 calories, 27g protein, 28g carbohydrate, 26g fat (11g saturated), 6g fiber

Healthy Recipes - Golden Eye Lasagna

My Husband Nathan is a very good healthy recipes cook. He loves to create food dishes. I want others to experience and reap the benefits.

This dish for him was not hard at all.I ask him to cook a dish for my Job ; we were having a bring in a cover dish day ; but it had to be something healthy. And he did it.

Everyone really enjoyed it . It was different all around, the taste , appearance,texture etc...So I decided to send this recipe in.

So You Can Judge For Yourself
Thanks
Carolyn Stovall( wife)

This recipe call for you to shop for the following items,salad section for the market first.

1 bag of fresh Spinach
3 bunches of Green Onions
1 pack of 4 tomatoes
5 stalks of Zucchini
4 stalks of Squash
1 package of Golden Roasted Almonds
1 seeet Onion
1 bottle of Olive Oil, re. or lite about a 8oz. bottle
1 jar of Mango and Pineapple Chutney
1 can of Black Beans
1 large box of Lasagna
2 packages of Kraft 3 white cheese
1 lb. of kraft mild chedder cheese
1 large Aluminum Pans

Back at Home

Grab a big deep pot for boiling your lasagna fill pot 3/4 way up with water. Let boil . Place lasagna in boiling water with a tbsp. of olive oil and cook until tender.
(prep for cooking)

Slice up all Zucchini and place in a big bowl of cold water.
Slice up all Squash and place in a big bowl of cold water.
Slice up your Tomatoes.
Slice and chop up your Onion.
Drain Black Beans in a bowl and set aside for now.
Take one large pan and rinse out in your sink. Now pat dry with paper towel.
Open your olive oil and pour just enough to grease bottom of pan good.

Once lasagna is tender, turn off stove and let pot stand. It you have a wooden flat wooden stir, please us it to pick up lasagna.

Create a layer and dash with olive oil over Zucchini lightly.Spread 2 of your sliced Tomatoes over Zucchini.

Sprinkle half of your green onions over the tomatoes.
Sprinkle your black beans out,
Sprinkle 1 package of the cheese until all is covered. Dash some more olive oil on top. Place another layer of pasta on top.
Empty your squash on top of pasta and spread your Chutney out over the squash, Sprinkle your Golden Almonds to cover all.
Take your Spinach ( empty the bag) and cover completely. Take the rest of your green onions along with your sweet onions and sprinkle on top. Spread the last 2 of tomatoes over top with 1 tbsp. more olive oil.
Sprinkle the last bag of cheese to cover lasagna. Place another layer of pasta on top.
Slice up your mild cheese on top. Take 2 pieces of foil and make them one large sheet.Rub back center of foil area with olive oil, to help prevent the cheese from sticking to foil.

HEALTHY RECIPES: Roman Tuna Salad

Some supermarkets have a selection of olives in bins or they sell them in plastic containers. The fresh olives taste much better than canned olives. We like Greek Calamata olives for this tuna salad. (Try to buy them without the pits – it’ll save you some work.)

What You'll Need: Serves 4
1/4 cup Nayonaise (soy-mayo from Nasoya)
1 tablespoon each: fresh lemon juice
Extra-virgin olive oil
2 cans (7 ounces each) tuna
1 can (14-ounce) artichoke hearts
1 small red onion
1/4 cup each: chopped black olives
Salt and freshly ground pepper to taste
Chopped Italian (flat leafed) parsley leaves

What You'll Do:

1. In a medium-sized mixing bowl, stir together the nayonaise, lemon juice, and olive oil.
2. Open the can of tuna and the artichokes. Pressing the tuna lid down, drain the tuna liquid into the sink. Carefully remove the sharp lids. Empty the artichokes into a strainer to drain.
3. Add the tuna to the mayo mixture. Break up the tuna with a fork but leave it chunky. If the artichokes aren’t quartered, cut each one into quarters lengthwise. Add to the tuna.
4. Chop the onion and add to the tuna. Using your fingers, pit the olives and chop into large pieces. Finely chop the parsley; adding the olives and parsley to the tuna. Stir; add salt and pepper to taste.

To Serve: For a sandwich, spread onto crusty bread or rolls with some lettuce leaves or by itself on a bed of lettuce.

For your school lunch, pack the tuna in a plastic container and the bread (whole-wheat of course!) in a plastic baggie.

Tools:
Medium mixing bowl
Measuring cups, spoons
Can opener
Strainer
Cutting board
Chef’s knife

HEALTHY RECIPES: Veggie Wrap

The Wrapper: It’s an 8-10 inch flour, not corn, tortilla that comes in fun colors – red (red pepper or sun-dried tomato), green (spinach), brown (whole-wheat), or plain white.

 

What You Need: Serves 1

 

1 flour tortilla, any variety

2 tablespoons hummus, any flavor

2 tablespoons grated carrot

6 fresh spinach leaves, washed and dried

 

What You'll Do:

 

Lay the tortilla on a piece of foil. Spread the hummus on the tortilla almost up to the edges. Sprinkle the grated carrot over the hummus. Lay the spinach leaves on top. Roll up and cut in half with a serrated knife but don’t cut the foil. Wrap tightly in foil.

 

To Wrap: Place a thin layer(s) of ingredients on the tortilla, leaving a quarter-inch of space around the edges. Roll the wrap up tightly, but not too tightly or the ingredients will ooze out. Use a serrated knife to cut it in half so the tortilla doesn’t tear. Wrap in foil and pack it.

 

Tip: Make up the ingredients the day before and assemble the wrap in the morning. Otherwise, the wrap can get pretty soggy. Ugh!

Cheap Healthy Recipes Nutrition for kids

Nutrition for kids explained.

The first thing we should look at is the proportion of different foods kids should eat at any one meal.
If we keep to this to nutrition for kids guide we will be providing our family with a healthy balanced diet In the following way;

Proteins Fill 15% of the plate.

If we fill 15% of the plate then we are giving them enough protein for constant cell rejuvenation.
Healthy Choices: include eggs, cheese, poultry and meat.
Nutrition For Kids Food Facts: babies, toddlers, children and teens need more protein than the average adult because they are still growing.

Carbohydrates Fill 30% of the plate

If we fill the plate with roughly one third of carbohydrates then they will be getting enough carbohydrates for energy.
Healthy Choices: include whole wheat bread, brown rice, legumes, pasta, starchy vegetables – potatoes.
Nutrition For Kids Food Facts: The type of carbohydrate is the key here. Refined sugars in off the shelf treats and some juices give a quick burst of energy but also a very deep low. Teachers see this every day. Kids who have had a sugary breakfast cereal are going down hill by 10.00. Concentration in waning and behaviour deteriorates. Learning time is severely diminished.
Kids who have had a more sensible breakfast – wholemeal toast, spread with mashed avocado and a slice of tomato, for example are breaking down their carbs steadily and have a constant supply of energy, for increased concentration and learning. They stay the distance.

Fruits and vegetables fill a third of the plate.

If we put these on the plate we are giving them food for vitality.
Healthy choices: include all fruit and all vegetables.
Nutrition For Kids Food Facts: Fruits and vegetables provide us with essential minerals, vitamins and antioxidants. They give us what we need for growth, development and disease resistance – from the common cold to cancer.
There is always some article or other pertaining to the advantages of some mineral or antioxidant. And it’s not rubbish – remember the folic acid supplements you took religiously while pregnant. Well folic acid occurs naturally in green vegetables, liver, kidney, nuts, wholewheat bread and wholegrain cereals. So take these supper foods seriously.

Fats fill 3% of the plate.

If we provide the right fats we will be giving them the ability to absorb the fantastic vitamins we are making so much effort to give them.
Healthy Choices: include polyunsaturated fats in vegetable oils like soy bean, corn, sunflower and safflower.
Monounsaturated fats in olive oil, Canola oil nuts and seeds.
Essential fatty acids, omega 6 and 3 essential for brain development.
Nutrition For Kids Food Facts: We have got into the mind set of late that fat is bad. And yes it is – like anything, in excess. It is a food fact however that children need fat in their diet. Babies take 50% of their energy from fat up to about one years of age and 35% from then on.
It is also a food fact that some fats are necessary to absorb the fat soluble vitamins A,D,E and K. So do not do away with fat altogether. Instead we need to realise that there are different types of fat. Some we should avoid and some we should not.

Dairy Food fills 15% of the plate.

If we provide the dairy products we will be giving them strong bones and teeth.
Healthy Choices: include milk, cheese, yoghurt and eggs.
Nutrition For Kids Food Facts: These foods are high in vitamins A and B12 and calcium. The calcium in milk is easily absorbed by our bodies. Be aware however that the fats in dairy tend to be saturated, so our intake is worth watching and balancing.
So healthy nutrition is achievable. Just keep visualising our plate and make the Healthy choices I have outlined in roughly the proportions and you can be confident you have given your kids a healthy balanced diet.

THE FAIRY-TALE STORIES ABOUT FRUITS

80 stories, tasks and creative games about fruits. Each story in an entertaining fairy-tale representational form tells about a particular fruit, its importance in daily diet, its values and concludes with a healthy recipe.

This unique idea of presentation makes the reading very easy, light and interesting. The stories in this book help children and parents to acquire knowledge on the value of fruit, to improve their own health and to be grateful for all the gifts of Nature.

 

THE WORLD OF FRUITS : the Books on healthy food

 

30 stories, tasks and creative games about fruits. Each story in an entertaining fairy-tale representational form tells about a particular fruit, its importance in daily diet, its values and concludes with a healthy recipe.

 

30 stories, tasks and creative games about fruits. Each story is delivered in an entertaining fairy-tale representational form and tells about a particular fruit, its importance in daily diet, its values and concludes with a healthy recipe. CONTENTS INTRODUCTION The Fruit Fairies' Council CHERRIES The Cherry Bride (entertaining story) The Miracle Orchard (entertaining story) Toast with Cherries (healthy recipe) Cherry Balls (healthy recipe)   APPLES The Apple-Tree Princess (entertaining story) The Wild Apple Tree (entertaining story) Apples and Roses (entertaining story) Quick Baked Apples (healthy recipe) Apples in a “Shawl” (healthy recipe) Apples with Cottage Cheese and Lemon (healthy recipe) Vitamin Salad (healthy recipe) Apple Ointment (healthy recipe)   GRAPES The Amazing Grapevines (entertaining story) The Lesson (entertaining story) A Dangerous Potion (entertaining story) Freshness Salad (healthy recipe) Cottage Cheese with Grapes (healthy recipe)   PEARS A Pear for Penny (entertaining story) The Wise Pear (entertaining story) Pear pastries (healthy recipe) Pear in currant puree (healthy recipe) Sugared pears (healthy recipe) Pears with mountain cranberries (healthy recipe)   PLUMS The Plum Brothers (entertaining story) Sugared plums (healthy recipe) Plum loaf (healthy recipe)   APRICOTS The Vitamin Piggy Bank (entertaining story) The Apricots and The Clever Starling (entertaining story) Dried fruit balls (healthy recipe) Fruit souffle made of peaches, apricots, and bananas (healthy recipe)   CITRUS Bitter and Sweet Oranges (entertaining story) The Citrus Kingdom (entertaining story) Vitamin C (entertaining story) The Wonderful Grapefruit (entertaining story) Citrus marmalade (healthy recipe) Orange face masks (healthy recipe) Honey orange (healthy recipe) Stuffed lemons (healthy recipe)   BANANAS The Banana Lunch (entertaining story) “Winter's kiss” salad (healthy recipe) Banana icicles (healthy recipe) Baked bananas (healthy recipe)   FIGS The First Fruit of The Earth (entertaining story) Cough medicine (healthy recipe) Fig bread (healthy recipe)   PINEAPPLES Miraculous Pineapple - ready online >> Fruit Salad (healthy recipe) Cheese Cake with pineapples and apples (healthy recipe)   FEIJOA (PINEAPPLE GUAVA) Feijoa and the Gifts of the Sea - read online >> Beetroot and guava salad (healthy recipe) Guava and nut compote (healthy recipe)   PERSIMMON ( SHARON FRUIT) The Bitter Sharon Fruit (entertaining story) Orange salad (healthy recipe) Sharon fruit and banana caviar (healthy recipe)   POMEGRANATES Pomegranate and the Wise Man (entertaining story) “Traffic light” salad (healthy recipe) Pear and pomegranate dessert (healthy recipe) “Pomegranate bracelet” salad (healthy recipe)   PEACHES The Pot and the Peach Pit (entertaining story) Fruit soup (healthy recipe) Cheese soufflé with peaches (healthy recipe)   QUINCE Story: Quince Jam (entertaining story) Quince marmalade (healthy recipe) Spicy salad (healthy recipe) Fresh quince with sugar (healthy recipe) MELONS The Melon of Happiness (entertaining story) Melon nectar (healthy recipe) Melon sweets (healthy recipe)   WATERMELON The Watermelon's Journey (entertaining story) Watermelon salad (healthy recipe) Watermelon juice (healthy recipe)   KIWI (CHINESE GOOSEBERRY) The Symbol of New Zealand (entertaining story) Exotic salad (healthy recipe) Kiwi salad with pomegranate seeds (healthy recipe)   DATES The Vitamin Sweets (entertaining story) Magic sweets (healthy recipe) Date dessert (healthy recipe) ‘Happy' compote (healthy recipe)

HEALTHY RECIPES (contents) Toast with Cherries Cherry Balls Quick Baked Apples Apples in a “Shawl” Apples with Cottage Cheese and Lem Vitamin Salad Apple Ointment Freshness Salad Cottage Cheese with Grapes Pear Pastries Pear in Currant Puree Sugared Plums Plum Loaf Dried Fruit Balls Fruit Souffle made of Peaches, Apricots and Bananas Citrus Marmalade Orange Face Masks Honey Orange Stuffed Lemons ‘Winter's Kiss' Salad Bananas Icicles Baked Bananas Cough medicine Fig Bread Pineapple and Nut Salad Cheese Cake with Pineapples and Apples Beetroot and guava salad Guava and nut compote Orange Salad Sharon Fruit and Banana Caviar ‘Traffic Light' Salad Pear and Pomegranate Dessert Pear and Pomegranate Dessert ‘Pomegranate Bracelet' Salad Fruit Soup Cheese Souffle with Peaches Quince Marmalade Spicy Salad Fresh Quince with Sugar Melon Nectar Melon Sweets Watermelon Salad Watermelon Juice Exotic Salad Kiwi Salad with Pomegranate Seeds Magic Sweets Date Dessert ‘Happy' Compote

Unique approach for healthy food for kids and all family"

HEALTHY RECIPES FOR KIDS

Health Tips with Recipes for children

Healthy menu for kids

The vegetable and fruit menu.
Recipes of fast tasty and nutrition dishes

Healthy recipe: SALAD MADE OF BEETROOT, APPLE & CHEESE

- 1 beetroot
- 2 apples
- 100 gm of cheese
- 200 gm of sour cream
- Parsley, sugar or honey according to taste.

Boil the beet. Peel off the apples. The beet, apples and cheese grate on a large grater, add sour cream and mix carefully. Sprinkle with chopped parsley. Sugar or honey add to taste.

Healthy eating for kids: BEET COOKIES

Beetroot - 3
Flour - 100 gm
Sour cream or cream - 300 gm
Sugar or honey - Tbl spoon.
Vanilla - 0,5 Tbl spoon.
Cinnamon - 0,5 Tbl spoon.
Soda - 0,5 Tbl spoon.

Boil, peel and grate the beet. Mix with sour cream (or cream), cinnamon, vanilla, flour, soda and sugar. Mix together and put for 1 hour in a refrigerator. Dish out with a dessert spoon into a tray into equal portions. Bake cookies in an oven for 20 minutes.

 

Healthy menu for kids: PUMPKIN PIE

- Pumpkin - 400 g
- 3 eggs
- Low-fat cottage cheese - 250 g
- Cheese (like cheddar etc.) - 5 g
- A coriander, a nutmeg, pepper to taste.

Grate pumpkin on a fine grater. Cottage cheese mix up with eggs and pour this mixture in a pumpkin, then add spices and mix all the ingredients properly. The resulted mixture pour into a form greased with vegetable oil, and bake in an oven for 20-25 minutes. Toward the end sprinkle with grated cheese.

Healthy recipes for children: PUMPKIN MEAL

- A pumpkin - 500 g
- Boiled rice - 1 cup
- Raisin - 0,5 cup
- Honey - 2 Tbl spoons
- The crushed walnuts - 2 Tbl spoons.

Cut a pumpkin into cubes, add the boiled rice, the soaked raisin, nuts and honey. Place in an oven in a pot for 10-15 minutes. Instead of raisin one can add/use dried fruits.

Healthy dessert from a PUMPKIN

A pumpkin – 500 g
3 apples
Honey – 2-3 Tbl spoons
Crushed nuts (any nuts) – 2-3 Tbl spoons

 

A healthy recipe to heal avitaminosis (shortage of vitamins)

For the purpose that leaves of a dandelion better digested, pass them through a meat grinder. Wring out juice. Then use regularly 2-3 Tbl table spoons of such juice before meal – it will give to an organism all necessary substance after winter.

 

Healthy cocktail from a dandelion with honey

Leaves of a dandelion chop finely, put in a thermos and fill in with boiled water. In an hour use the received drink with honey and a lemon.

 

Healthy menu: SPRING SALAD

Leaves of a dandelion - 2 bunches
2 cucumbers
Juice of half a lemon
Cream - 3 Tbl spoons
Green onions, fennel, honey - to taste.

Leaves of a young dandelion to wash out and mix with it is thin cut cucumbers. Fill salad with cream with a lemon juice. Add fennel, green onions and honey to taste.

Healthy eating for kids

 

Tips on healthy eating

If you want, that the pickled cabbage (sauerkraut) could be stored for long and had excellent taste, when you pickle add mints. Mint - excellent antiseptics.

 

Healthy recipes for kids: MINT BISCUITS (gingerbreads)

Rye flour - 1 cup
Mint - 1 bunch.
Peanut - 0,5 cup
Honey or sugar - 0,5 cup
Juice of half of lemon.

Soak mint in water for two hours. Mill/thrash peanuts on a coffee grinder and mix with flour. Add honey or sugar, lemon juice, fill in with broth of mint and mix properly all. From the resulted mixture mould gingerbreads and bake in an oven on an average heat for 20 minutes.

 

Healthy menu: SALAD MINT

Mint fresh - 1 bunch.
2 cucumbers
Salt, food ice - to taste.

Cut cucumbers finely, pour leaves of fresh mint and cover with the cubes of a food ice. Then pour small amount cold water (slightly salted).

To taste of cold water.

 

HEALTHY TIPS TO HOUSEWIVES

Leaves of a dandelion, mother-and-stepmother, nettles, a plantain, young leaves of trees possess special healing power before flowering, in May-June.

 

Healthy Salad from a nettle and walnuts

Nettle - 1 big bunch.
Green onions - 1 bunch.
Walnuts - 0,5 cup
2 boiled eggs
3 boiled potato
Juice of half of lemon.
Vegetable oil - 3 Tbl spoons

Soak nettle in boiled water. Finely cut an egg, a potato, an onions and nuts. Add in salad chopped nettle, juice of a lemon and vegetable oil.

 

Healthy vegetable soup:
Russian cabbage soup from a nettle

Nettle - 2 bunches.
2 onions - 2 pieces
2 boiled eggs
Sour cream, salt and pepper - to taste.

Leave nettle in 1 liter of boiled water for 2 hours. Then add finely cut onions and cook for 20 minutes. Serve with eggs and sour cream.

Healthy Soup from a plantain

Plantain - 2 bunches.
White cabbage - 100 g
2 onions
2 carrots
1 apple
Garlic - 2 tiny cloves
Vegetable oil - 2 Tbl spoons
Greens, pepper and salt - to taste.

The onions finely chop and slightly fry on vegetable oil. Then add the chopped carrots and cabbage. Add 1 liter of water and put on a stove for 15 minutes. 5 minutes prior to readiness add in soup finely chopped leaves of a plantain, salt, pepper, greens, crushed garlic, grated apple and vegetable oil.

Healthy Salad from leaves of a plantain

Leaves of a plantain - 2 bunches.
2 onions
2 boiled eggs
Vegetable oil - 3 Tbl spoons
Grated horse-radish - 1 Tbl spoons.

All components of salad chop finely, then add vegetable oil. Salt to taste.

Authors:
A.Lopatina & M.Skrebtsova

HEALTHY FOOD: VOLUME I - FRUIT
HEALTHY FOOD: VOLUME II - VEGETABLES

One desirable skill which leads to our health and well-being is the ability to make use of the earth's supply of vitamins. We easily pass these magical stores by without passing any heed, and suffer as a result. However it is never too late to change our way of thinking, especially when there is a young person in the family whose mind is fresh, open and unconditioned.

If you want your children to be really healthy then you will find this 'Fairy Directory' very useful. You will find here many unique but simple recipes which focus on the optimal preservation of all the vitamins and trace elements in a meal, as well as an entertaining collection of fairy tales, conversations and games. In addition most of the recipes have been put together so that children can prepare them without any help at all from grown ups!

We usually only start thinking seriously about our physical as well as spiritual health when we find our organism isn't coping too well with all the stresses and strains to which we are continuously being exposed. That's when we might start asking how we can access the curative powers of the natural world. If on the other hand we had been in a position to familiarise ourselves with these since childhood we would probably not be encountering many of the problems we are facing today. So let's start learning about it all now so that at we can start improving both our own health and that of our loved ones.

To read fragments from the book on Fruits for kids,

spicy halloween pumpkin soup with ghost cream topping

 
Serves 12 hungry ghosts or goblins until the stroke of Midnight...

Recipes: Soups, Appetizers And Juices, Snacks, Vegetarian...

healthy recipes

Click on any group below for a free sample and a list of the other recipes in this category. As a WF member you'll receive healthy and delicious recipes,

6 Heart-Healthy Pasta Dishes

Photo: © Jim Franco

In the realm of healthy eating, pasta often gets a bad rap. After all, the all-too-familiar bowls of starchy noodles topped with calorie-heavy meat ragus and butter-and-cream –laden sauces can’t exactly be considered good-for-you eats. However, with a little imagination, it’s easy to raise the nutrition quotient of all your favorite pasta dishes. We found ways to make offerings like Rigatoni Bolognese and Fettuccine Alfredo better for you (without sacrificing flavor) by substituting traditional high-fat ingredients like heavy cream and ground beef with healthier alternatives such as fat-free cream cheese and turkey sausage. The result? Pastas that are every bit as good for you as they taste. Buon appetito!

2 Quick Healthy Recipes For You and Your Family To Enjoy!

Heres 2 quick recipe ideas to get you started on a journey to creating those quick healthy food ideas which will not take up alot of your time!
Recipe 1:
Tuna Salad

Ingredients:1 tin of tuna
low fat Mayonnaise or salad cream
Salad (lettuce, cress, carrots, cucumbers or onions)
Black pepper (optional)

This is very good quick and healthy recipe which is very easy to prepare and will not take up too much time. First, find a decent size bowl which is where the tuna salad will be prepared. Open the tin of tuna, drain the oil, then empty the tuna into the bowl.
Next, open a bottle of mayonnaise or salad cream and pour half of the contents into the bowl of tuna while mixing. Mixing the tuna is important so that the tuna does not end up looking too lumpy.
Wash the lettuce or cucumber in warm water, this is to properly wash off any small insects that may be found while preparing. After washing, put salad into the bowl of tuna and mix. Add black pepper and these you have it……Tuna Salad
Optional ingredients include:
olive oil
croutons
tomatoes
anchovies
Recipe 2:
Banana and oat Smoothie
Here is another idea to add to your list of great cooking tips! Even though the idea of a porridge drink does not sound too appetizing, this drink really is delicious and extremely healthy. Porridge has been proven to lower cholesterol, and having this drink will be a great addition to your healthy diet plan.

Ingredients:400ml cold milk (semi skimmed)
2 bananas
2 table spoons of Porridge Oats
Honey (optional)
4 ice cubes

To make a delicious healthy porridge oat smoothy, put all of the ingredients listed above in a blender, and blend for one minute and drink immediately.