Healthy family recipes with a twist

healthy family recipes

It can be really hard to please everyone in the family at dinner time and keep things healthy can’t it? But what if you could take those family favourites and tweak them a little to make them more healthy and nutritious?

Sometimes it’s the small changes which can make a big difference and for that you need some healthy family recipes up your sleeve.

At the moment one of my go-to recipe books for making that possible is the Cook Wright recipe book by Leonie Wright of Eat Wright which features more than 100 quick and delicious recipes for a healthier life. Today I’m excited to share five of my favourite recipes from the cookbook. If you’re look for healthy family favourites with a twist then this is for you!

healthy family recipes

Fish pie with celeriac topping

healthy family recipes

Serves 6

Ingredients:
  • 2 x 800g celeriac: peeled and cut into cubes
  • Himalayan salt and freshly ground black pepper
  • 2 leeks, trimmed and thinly sliced
  • 2 cloves of garlic, peeled and finely chopped
  • 2 tablespoons of olive oil
  • Optional: 100 ml dry white wine
  • 250ml fish or vegetable stock
  • 1 heaped tbsp corn flour
  • 2 tbsp low-fat crème fraiche
  • 25g flat leaf parsley, finely chopped
  • 200g boneless salmon fillets, cut into 2.5cm cubes
  • 500g fish pie mix
  • 300g raw (king) prawns
Method:
  • Put the celeriac into a saucepan, cover with water, bring to the boil and simmer for around 30 minutes or until tender. Drain well, season to taste and mash.
  • Preheat the oven to 190°C/375°F/Gas mark 5 or for a fan oven 170°C/335°F/Gas mark 4
  • Sweat the leek and garlic in a deep frying pan with the olive oil for 4 to 5 minutes.
  • Pour in the (optional wine) and stock and simmer for a couple of minutes.
  • Mix the corn flour with 1 tablespoon water and stir into the leek sauce, then add the crème fraiche and parsley.
  • In a separate frying pan, fry the salmon fillets and fish pie mix for about 2 minutes, just to get some colour or microwave the fish pie mix and salmon fillets for 5 minutes in the microwave.
  • Stir the salmon, fish pie mix and prawns into the leek sauce.
  • Check the seasoning and poor into a 25 x 20cm shallow baking dish.
  • Top with the celeriac mash and bake for 30 minutes or until golden brown.
Nutritional value:

Carbohydrates: 10

Protein portion: 1

Vegetable portion: 1½

Chicken, fish or meat nuggets

healthy family recipes

Serves 1 – upscale as needed

Ingredients:
  • 10g all plant protein powder
  • 1 tsp curry powder or any other spice you like
  • 1-2 tbsp olive oil
  • 150g skinless, boneless chicken breast, fish or meat of your choice cut into small strips
Method:
  1. Mix the protein powder with the curry powder or spice of your choice.
  2. Toss the chicken, fish or meat strips in the dry marinade, cover, and leave to stand for a few minutes (if you are short of the spice mixture, double it).
  3. Heat the olive oil in a wok or large frying pan.
  4. Add the chicken, fish or meat and stir-fry over a medium heat and cook for 8-9 mnutes or until tender. The chicken, fish or meat will expand a little so make sure you have enough olive oil in your pan. Let the olive oil not become to hot otherwise it becomes toxic.
  5. Drain on paper towels.
Nutritional value:
  • Carbohydrates : 0
  • Protein portion: 2,5

Lasagne

healthy family recipesServes 6

Ingredients:
  • 2 tbsp olive oil
  • 1 kg lean minced beef (containing 5% fat)
  • 2 medium sized onions, chopped
  • 4 garlic cloves, crushed
  • 2 x 400g cans chopped organic tomatoes
  • 300ml beef stock made with 2 organic beef stock cubes
  • ½ tube of tomato puree
  • 1 tube of sundried tomato puree
  • 1 tbsp of dried oregano
  • 1 tbsp of dried basil
  • Himalayan salt
  • Freshly ground black pepper
  • 2 courgettes, thinly sliced lengthways
  • 1 jar of roasted red peppers in brine

For the cheese sauce:

  • 500ml skimmed milk
  • A good grating of whole nutmeg or 1 tsp ground nutmeg
  • Himalayan salt
  • Freshly ground black pepper
  • 3 tbsp cornflour
  • 1 tsp of mustard
  • 80g mature light Cheddar cheese
Method:
  1. Make the meat sauce: in a large frying pan heat the oil, add the beef, and cook, stirring, until browned.
  2. Add the stock, tomatoes, onions, garlic, tomato puree, oregano, basil and salt and pepper to taste, and bring to the boil. Cover and simmer, stirring occasionally, for 1 hour.
  3. Preheat the oven to 180°C/350°F/Gas mark 4.
  4. Heat a griddle pan.
  5. Season the courgettes and lightly chargrill or sear on each side, then leave on a plate till assembling time.
  6. Drain the peppers and also add to the plate.
  7. Make the cheese sauce: gently heat the milk with a good grating of nutmeg, some salt and pepper.
  8. Mix the cornflour with 50ml of the milk and whisk back into the milk, continuing to cook for 2 to 3 minutes until thickened.
  9. Add the mustard and half the cheese. Check the seasoning and set aside.
  10. Take a large shallow ovenproof dish and start layering up the ingredients.
  11. Start with a layer of meat, then peppers, then meat, then courgettes and finally cheese sauce.
  12. Top with the rest of the cheese and bake in the oven for 20-30 minutes or until bubbling.
Nutritional value:  

Carbohydrates: 13½

Protein portion: 2

Vegetable portion: 2

Pizza aka pizza toast

healthy family recipes

Serves 1: upscale as necessary

Ingredients:
  • 1 slice of toasted wholemeal or spelt bread
  • 2 tbsp tomato puree
  • 6 green or black olives, cut in half
  • ¼ of a large red pepper, cut into thin strips
  • 3 chestnut mushrooms, thinly sliced
  • 40g Prosciutto ham, pastrami or cooked chicken, torn into strips
  • 15g low fat cheese, grated
  • 1 tbsp oregano or Italian herbs
Method:
  1. Pre-heat the oven to 180°C/350°F/Gas mark 4.
  2. Spread the tomato puree on the toasted bread.
  3. Place the mushrooms, pepper strips and olives on top of the sauce.
  4. Divide the meat over the toast.
  5. Sprinkle with grated cheese.
  6. Add oregano or Italian herbs to taste.
  7. Place in a small ovenproof dish and heat in the oven till the cheese is melted.
Nutritional value:
  • Carbohydrates: 15
  • Protein portion: 1½
  • Vegetable portion: 1/3

Apple crumble

healthy family recipes

Serves 6

For the filling:
  • 400g cooking apples and 600g firm, crisp apples like Cox, peeled, cored and cut into small cubes or into thin slices
  • 10-15 drops pure liquid Stevia
  • ¼ tsp mixed spice
  • ¼t tsp ground cloves
  • 3 tsp ground cinnamon
  • 3 tbsp water
For the topping:
  • 50g mixed nuts, chopped by hand or use a food processor.
  • 50g buckwheat flakes or oats.
  • Optional: 75g chilled unsalted butter cut into small dice.
Method:
  1. Preheat the oven to 180°C/350°F/Gasmark 4.
  2. Place the apples, Stevia, mixed spice, cloves, cinnamon and 3 tbsp water into a large pan.
  3. Stir gently over a low heat until the apples begin to break down.
  4. Pour the apples into a pie dish (20cm round) and leave to cool a little.
  5. In a medium size bowl, mix the buckwheat flakes (or oats) with the nuts. (When using butter mix this into the mix as well)
  6. Sprinkle the buckwheat and nut mix over the apples and bake in the oven for 20-25 minutes or until crisp.

TIP: Serve with a tablespoon of crème fraiche.

As you can see, it’s just so easy to turn some of our family favourite’s on their head and into healthy family recipes.

Which of the above would you like to try? Do leave a comment and share. And if you enjoyed this you may also enjoy 5 amazing Alaskan seafood recipes or these delicious egg recipes.

 

 

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Cook Wright is available to buy at a price of £15 here

 

*This is a collaborative post

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