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Archive for ‘Recipes’

Baked aubergines with coriander yogurt dressing

Baked aubergines with coriander yogurt dressing

By carole
Published: March 15, 2014

  • Yield: 2 Servings
  • Cook: 45 mins

This vegetarian recipe is low in saturated fat and high in fibre, which helps to lower blood cholesterol

2 x Vegetables 1 x fruit 1.5 x carbohydrates 2x fat ½ x milk

Ingredients

Instructions

  1. Heat oven to 190C/fan 170C/gas 5. Leaving the stem on, cut the aubergine in half lengthways and score the flesh deeply with a sharp knife in a criss-cross fashion.

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Chicken Parmigiana

Chicken Parmigiana

By carole
Published: March 15, 2014

  • Yield: 4 Servings
  • Prep: 15 mins
  • Cook: 15 mins
  • Ready In: 30 mins

This classic cheesy recipe gets the Good Food makeover, resulting in a hearty yet healthy dish great for sharing with your mates

4 x protein ½ x carbohydrate 1 x vegetable ½ x fat 10 optional calories

Ingredients

Instructions

  1. Place the chicken breasts between cling film sheets and bash out with a rolling pin until they are the thickness of a coin. Dip in the egg, then breadcrumbs, mixed with half the Parmesan. Set aside on a plate in the fridge while you make the sauce.
  2. Heat oil and cook garlic for 1

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Roasted pepper sauce for pasta or chicken

Roasted pepper sauce for pasta or chicken

By carole
Published: March 15, 2014

  • Yield: 4 Servings
  • Prep: 5 mins
  • Cook: 30 mins
  • Ready In: 35 mins

A super healthy roasted pepper pasta sauce recipe that’s versatile and tasty

1 x fat 2 x vegetables

Ingredients

Instructions

  1. Heat oven to 220C/fan 200C/gas 7. Cut the peppers and the onions into chunks. Toss in the oil and dried thyme, then roast for 30 mins until soft and slightly blackened.
  2. Cool, then blend or process until just chunky. Stir through the passata, season and warm through.
  3. Optional: Stir in 120g low fat cream cheese for an even creamier sauce Add ½ protein per person
    Roasted red pepper sauce for pasta or chicken

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Najla’s Bulgur and Red Kidney Beans

Najla’s Bulgur and Red Kidney Beans

By carole
Published: February 24, 2014

  • Yield: 3 Servings

1 x protein 1 x carbohydrate ½ x vegetables 1 x fat

Ingredients

Instructions

  1. Fry onion in oil until soft or golden (as you wish) add bulgur (after cleaning and washing under water) stir for 5 mn.
  2. Add water and spices, you can put one cube of veg stock (optional).add the tomatoe paste and stir. Reduce the heat.
  3. When water is half absorbed, add the beans cover and simmer over a low heat until completely ripped
  4. Serve hot or cold, with skimmed yogurt if you wish
  5. bulgar wheat

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Strawberry and orange smoothie

Strawberry and Orange Smoothie

By carole
Published: February 24, 2014

  • Yield: 4 Servings
  • Prep: 4 mins

Delicious for a snack, post workout or for breakfast

1 x protein 1 x fruit ½ x Milk 40 optional calories

Ingredients

Instructions

  1. Combine all ingredients.
  2. Blend until smooth.
  3. Serve in chilled glasses with ice.
  4. Top with a strawberry and orange segment.
    orange smoothie 1

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Gluten Free Chocolate cake with Oranges

Gluten Free Chocolate cake with oranges

By carole
Published: February 24, 2014

  • Yield: 12 Servings
  • Prep: 15 mins
  • Cook: 40 mins
  • Ready In: 55 mins

Very rich – you only need a small slice!

1/2 P + 1/2 FR + 105 Opt cals

Ingredients

Instructions

  1. Preheat oven to 180 C. Grease an 18 cm round cake tin with a loose base with spray oil, line with baking parchment and then grease again with spray oil.
  2. Place chocolate in a microwave safe bowl and cook on High for about 2 minutes. Stir and cook on High for another 30 seconds, then stir again, continuing until the chocolate is melted and smooth.
  3. Combine the chickpeas and eggs in the bowl of a food processor. Process until smooth. Add the sugar,

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One-pan salmon with roast asparagus

One-pan salmon with roast asparagus

By carole
Published: January 19, 2014

  • Yield: 2 Servings
  • Prep: 10 mins
  • Cook: 20 mins
  • Ready In: 30 mins

Portions per serving following the Good Habits Plan

1.5 x carbohydrates 3 x protein 1 x vegetable 1 x fat

Ingredients

Instructions

  1. Heat oven to 220C/fan 200C/gas 7. Tip the potatoes and 2 teaspoon of olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.
  2. Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil and return to the oven for a final 10-15

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Superhealthy salmon burgers

Superhealthy salmon burgers

By carole
Published: January 19, 2014

  • Yield: 4 Servings
  • Prep: 20 mins
  • Cook: 10 mins
  • Ready In: 30 mins

Portions per serving following the Good Habits Plan

4 x protein ½ x vegetable 10 optional calories

Ingredients

Instructions

  1. Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and

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Salmon & spinach with tartare cream

Salmon & spinach with tartare cream

By carole
Published: January 19, 2014

  • Yield: 2 Servings
  • Prep: 5 mins
  • Cook: 10 mins
  • Ready In: 15 mins

Ever-versatile salmon is as popular on our shopping lists as chicken. Make the most of it with this impressive recipe

Portions per serving following the Good habits plan

3 x protein 2 x vegetables 25 optional calories

Ingredients

Instructions

  1. Spray pan with oil and heat, season the salmon on both sides, then fry for 4 mins each side until golden and the flesh flakes easily. Leave to rest on a plate while you cook the spinach.
    salmon and spinach
  2. Tip the leaves into the hot pan, season well, then cover and leave to wilt for 1 min, stirring once or

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Chocolate Pots

Chocolate Pots

By carole
Published: November 11, 2013

  • Yield: 4 Servings
  • Prep: 20 mins

Portions per serving on the Good Habits Plan

180 Optional Calories

Ingredients

Instructions

  1. Put the instant coffee, cocoa powder, hot water and chocolate in a medium heatproof bowl. Place bowl over a pan of gently simmering water and stir until melted and blended. Remove the bowl from the heat and cool slightly.
  2. Add the egg yolks to the chocolate mixture. Replace the bowl over the pan of simmering water and cook, stirring all the while, for 4-5 minutes until the mixture has thickened. Stir in the Tia Maria (optional)
  3. Whisk

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