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Archive for ‘Recipes’

Herby quinoa, feta & pomegranate salad

Herby quinoa, feta & pomegranate salad

By carole
Published: April 27, 2014

  • Yield: 4 Servings
  • Prep: 10 mins
  • Cook: 15 mins
  • Ready In: 25 mins

portions per serving
2 x carbohydrates 1 x fruit 1 x protein 1 x fat

Ingredients

Instructions

  1. Cook the quinoa following pack instructions – it should be tender but with a little bite. Drain well and spread over a platter or wide, shallow bowl to cool quickly and steam dry.
  2. When the quinoa is just about cool stir through all of the remaining ingredients with plenty of seasoning.
    Salad

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Smoked Mackerel Pate

Smoked Mackerel Pate

By carole
Published: April 27, 2014

  • Yield: 8 Servings
  • Prep: 5 mins

An excellent starter served with melba toast, a delicious sandwich filling or melt in to a baked potato.

Portions per serving
1 ½ X Protein 10 optional calories

Ingredients

Instructions

  1. Remove any skin and bone from the mackerel, and place in a mixing bowl. Mash it well with a fork.
  2. Add the soft cheese to the fish and beat well. Mix in the yoghurt, cucumber, paprika, lemon juice and parsley. Season.
    Smoked Mackeral Pate
  3. Spoon the fish paté into a serving dish and chill for 30 minutes or more before serving.

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Ratatouille

Ratatouille

By carole
Published: April 23, 2014

  • Yield: 4 Servings
  • Prep: 10 mins
  • Cook: 15 mins
  • Ready In: 25 mins

Great topping for pasta or filling for a baked potato. Make a double batch and freeze for when there is no time to cook!

Portions per serving
2/3 x V

Ingredients

Instructions

  1. Spray a saucepan with spray oil, heat and add the chopped vegetables and garlic. Stir-fry for 2 minutes, and then add the tomatoes, stock cube, herbs, salt and pepper.
  2. Simmer for 15 minutes and serve
    Ratatouille

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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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