Cherry tomato and honey spaghetti

Serves 5
  • Spaghetti number 1, ‘capellini’, one packet dry
  • Cherry tomatoes, ½ Kg
  • Balsamic vinegar, 4 Tbsp
  • Honey, 2 Tbsp
  • Ginger, fresh, 3 pieces whole
  • Tomato paste, one small can
  • Water, 1 cup
  • Basil, one handful
  • Basil oil , 2 Tbsp
  • Salt
  • Black pepper
  • Parmesan shredded, 2 Tbsp
  1. Bring a large pot of water to a boil and add 1 tsp salt
  2. Meanwhile, heat the 2 Tbsp of basil oil in a large pan. Add the finger to the oil and cook over medium heat for 30 seconds. Add the tomatoes, tomato paste, honey and balsamic , then basil, 2 teaspoons salt, the pepper. Reduce the heat to medium-low and cook for 5 to 7 minutes, tossing occasionally, until the tomatoes begin to soften but don’t break up.
  3. While the tomatoes are cooking, add the capellini to the pot of boiling water and cook for 2 minutes, or according to the directions on the package. Drain the pasta, reserving some of the pasta water.
  4. Place the pasta in a large serving bowl, add the tomatoes and Parmesan and toss well. Add some of the pasta water if the pasta seems too dry. Serve large bowls of pasta with extra basil sprinkled on top.

healthy rkakat cheese

Serves 24 pieces

  • phyllo pastry dough, cut in medium sized triangles250 g, low fat
  • Bulghari cheese crumbled, one block, 250 g, low fat
  • Fresh thyme
  • Fetta cheese low fat, 200 g
  • Oil spray
  • Chia seeds, 4 Tbsp
  • Water
  • Flour 1 Tbsp
  1. Grate the cheese in a large bowl
  2. Add the fresh thyme to the cheese mix as the chia seeds.
  3. Take one triangular sheet of dough and place 1 tablespoon of the cheese mixture at 2 cm from the base. Fold the base of the sheet over the filling, then fold in the two sides and roll up. To seal well, dip the tip of the triangle with some water-diluted flour.
  4. repeat same
  5. bake in oven at 180 degrees Celsius for 10-15 minutes until lightly golden.

vegetable frittata

Serves 4

  • Eggs, whole, 3 pc
  • Egg whites, 3 pc
  • Feta cheese low fat,3/4 c.
  • Mozarella low fat, grated ½ c.
  • Rosemary fresh
  • Garlic, 3 cloves
  • Olive oil, 2 Tbsp
  • 1 cup cooked carrots+broccoli+cauliflower
  • Onion, minced, 1 pc
  • Salt
  • Paprika 1 tsp
  1. Position a rack in the upper part of the oven and preheat to 230 degrees C.
  2. Whisk the whole eggs and whites in a bowl.
  3. Add the fetta cheese and whisk until almost smooth. Whisk in the mozzarella and rosemary.
  4. Cook the garlic in the olive oil over medium-high heat until it starts to brown, 1 to 2 minutes. Add the onion, season with salt and cook 2 minutes. Add the vegetables, increase the heat to high and cook until just tender, about 5 minutes.
  5. Reduce the heat to medium. Spread the egg mixture evenly in the pan. Cook, until a thin crust forms on the bottom, about 2 minutes. Run a rubber spatula around the edge to release the egg from the pan. Continue cooking until the bottom is golden. Sprinkle with the parmesan and paprika;
  6. transfer to the oven and bake until just set, 5 to 7 minutes. Remove from the oven, cover and let sit, 5 to 7 minutes.

Angel cake

Serves 12-16 pieces

  • 1 cup whole wheat flour
  • 1/4 teaspoon salt
  • 12 large egg whites, room temperature
  • 1 teaspoon white vinegar
  • ¾ cup sugar
  • 2 teaspoons pure vanilla extract
  • 1/2 cup powdered sugar
  • 1/2 teaspoon lemon juice
  • 1 large jug of water
  1. Preheat oven to 160 degree C.
  2. In a small bowl, whisk together ½ cup sugar and the flour. Set aside.
  3. Beat egg whites until frothy, then add salt and vinegar. Beat until fully incorporated then begin to add the remaining sugar 1-2 tablespoons at a time. Once you have soft mix, add the vanilla and beat for a few seconds to evenly distribute.
  4. Sift the flour mixture over the egg whites in separate additions and gently fold it in after each addition.
  5. Transfer your mix into your ungreased pan. Smooth the top with a spatula
  6. Bake for 55-60 minutes

How to prevent night time hunger

Eating too much food in the evening can lead to poor sleep, weight gain and lowered self-esteem if you feel you cannot control it.

DO NOT SKIP MEALS

  • Skipping meals and becoming overly hungry by evening can lead to nighttime binge eating.
  • Recent studies revealed that when people ate three meals a day only 13% binged. When people skipped breakfast, 24% binged and when people skipped breakfast and lunch, 60% binged.
  • In general, people who spread their meals throughout the day seem to be better able to control their eating.

 

SLEEP YOUR 8 HOURS

  • Sleep is a regulator of two hormones that effect appetite
  • One study reported a 24% increase in hunger, with excessive, uncontrollable cravings such as cookies and cake.

 

INCREASE YOUR FIBERS

  • High-fiber foods can help you feel full for a longer period of time and cause satiety from fewer calories, since high-fiber foods generally take longer to digest.
  • Consuming high-fiber foods at dinner can help you avoid nighttime hunger and lose weight.
  • A 2005 review published in the journal “Nutrition” found that increasing fiber intake is associated with a lower body weight and body fat. High-fiber foods include fresh fruits and vegetables, whole grains, legumes, nuts and seeds.

How to eat healthy in celebrations

Everyone loves a party.

There’s something about getting together with your friends.

But with so many people trying to live healthier these days, finding tasty, healthy food in celebrations can be a challenge.

Scientists have proven that we eat more at a buffet.

If you are cooking for the party, Reduce the fat in creamy dressings or dips by using low-fat or fat-free yogurt instead of sour cream or mayonnaise.


Use flavored vinegars or lemon juice to enhance the flavor of a salad without adding fat. Or fill a spray bottle with oil and vinegar so your guests can lightly mist their salads.


If you are a guest, make sure to scan your options before plating and limiting your choices to 2 entrees, one of which is green and 1 main course.


If you are a guest, make sure to limit your sauces servings to 2 Tbsp for salad sauce and chose your main course that has less sauce or no sauce.


Avoid skipping a meal the next because you have over indulged in food during a celebration.

You are trying to build healthy habits and punishing yourself by skipping meals is not a healthy habit.

Instead, increase your workout during the week and continue with your healthy habits of cutting down on sweets and fat.

How to reduce sodium

We have been told many times that it is healthy to reduce sodium intake.

Too much sodium in the body is bad because:

  • It affects more water retention in the body
  • Which puts more pressure on the heart and blood vessels to function
  • May cause high blood pressure

Most people eat more sodium than they should, often without knowing it

Tips on reducing sodium

  • Use the Nutrition Facts label to check the amount of sodium in foods. Try to choose products with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high.