Fueling a healthy body in winter

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Winter is on its way, and there are only a few Fridays left until Christmas. As the year draws to a close, it is important for us to not forget our healthy eating goals and indulge too much in the foods we crave. 

Whether you are running your own business and need the energy for working at home, taking on a new compliance training course, or managing your family - fueling the body the right way is important for everyone. 

When the festive season comes around it is all too easy to dip a finger in every pie, literally, but today we want to give you some healthier food options that will fuel a healthier and happier body. 

These recipes are simple and will keep you healthy and strong all season long. 

Spicy chicken tacos
These simple and spicy tacos will be the best option for a family get together or even a small family dinner on a Friday night. Full of veggies and flavour, this is a healthy alternative to your Friday night takeaway. 

Ingredients: 

• 4 chicken breasts, sliced thinly 
  
• 1 sachet taco seasoning 
  
• 1 tbsp olive oil 
  
• 1 large beef tomato 
  
• ½ jar jalapeño slices 
  
• 2 large avocados 
  
• 1 bunch coriander 
  
• Juice of 1 lime
  
• 16 soft corn tortillas 
  
• 1 head romaine lettuce 
  
• Sour cream 
  
• ½ cup shredded cheddar cheese 
  

1. Put your chicken in a tub and add the taco seasoning and olive oil. Leave for 1 hour or overnight. 
   
2. Once marinated, heat up a frying pan with some oil and add the chicken. Fry until dark and crispy. 
   
3. Heat your corn tortillas over a flame or in the microwave. 
   
4. Make your salsa by chopping your beef tomato, half of the coriander, and half of your jalapeños. Mix together and squeeze on half of your lime. 
   
5. To make your guacamole, mash your avocados, add the rest of the lime, coriander, and chopped jalapeños. Season with a little salt. 
   
6. Slice your romaine lettuce thinly. 
   
7. Serve everything on a platter and allow people to assemble their own tacos! 
   
   
   

Buffalo chicken salad bowl 
What could be better than a bit of buffalo chicken? Even when you are on a diet it doesn’t mean you have to miss out on big flavour. This spicy topped salad is a great way to enjoy the flavours you love with less fat. 

Ingredients: 

• 2 chicken breasts, chopped 
  
• 3 tbsp hot sauce 
  
• 2 tbsp butter 
  
• 2 tbsp honey 
  
• Romaine lettuce 
  
• Red onion 
  
• Tomato 
  
• Garlic and herb croutons 
  

1. Add the hot sauce, butter, and honey to a pan and simmer for 10 minutes until thickened. Set aside. 
   
2. Slice some red onion very thinly. 
   
3. Slice and chop your tomato. 
   
4. Slice your lettuce thinly. 
   
5. Pan fry your chicken for 6-8 minutes until cooked. Once cooked, add the buffalo sauce and mix. 
   
6. Assemble your salad by adding all of the veggies followed by some croutons and finish with your buffalo chicken. 
   
   
   

Meatball courgette boats 
Meatballs are a staple food for many households, but meatballs doesn’t always have to mean spaghetti. These easy courgette meatball boats are medicine you need for a carb loaded weekend. 
Ingredients: 

• 500g beef mince 
  
• 1 large egg 
  
• 2 tbsp Parmesan 
  
• 1 tbsp golden breadcrumbs 
  
• 1 tbsp basil 
  
• Salt and pepper 
  
• 2 courgettes 
  
• 1 tbsp mixed herbs 
  
• 1 tsp chilli flakes 
  
• 200ml tomato sauce
  
• Shredded cheeses - cheddar, mozzarella,Parmesan 
  

1.  Mix your beef, breadcrumbs, egg, Parmesan, and basil in a bowl. Season with salt and pepper. 
   
2. Shape into meatballs and chill for 1 hour in the fridge. 
   
3. Slice your courgettes lengthways in half and scoop out the seedy middles. Drizzle with some olive oil, and sprinkle on some mixed herbs and chilli flakes. 
   
4. Bake for 20 minutes in the oven. 
   
5. Once chilled, add the meatballs to a tray and grill under the broiler for 10 minutes until browned all over and cooked through. 
   
6. Remove the courgettes and add some meatballs to each. 
   
7. Spoon over some tomato sauce and add some shredded cheese. Bake for 10 minutes until melted and bubbling. 
   
8. Remove and serve with a fresh salad. 
   
   
   

Garlic butter steak and greens 
This easy leash steak recipe will give you everything you need from a comfort meal but also many amazing greens to fuel your day. 
Ingredients: 

• 2 rump steaks
  
• 3 tbsp butter 
  
• 2 cloves garlic 
  
• 1 sprig Rosemary 
  
• 1 sprig thyme 
  
• 1 tbsp chopped parsley 
  
• 100g tenderstem broccoli 
  
• 100g asparagus 
  
• 100g green beans 
  

1. Allow your steaks to come up to room temperature, and then season with salt, pepper, and add some oil. 
   
2. Add to a smoking pan and cook to your liking. When you flip over to the second side add Rosemary and thyme on top of the steaks and allow those oils to boil flavour the meat. 
   
3. Steam your veggies. 
   
4. In a pan, add your butter, finely chopped garlic, and parsley. Melt and simmer for a couple of minutes. 
   
5. Serve your steak on a plate with the veggies and pour over some of your garlic butter. 
   

Vegetable tortellini 
This veggie packed meal can be eaten as a simple lunch time meal prep or can be a great family meal midweek. The great thing about this is you can mix and match the veggies you add depending on what you have in the house. 
Ingredients: 

• 400g spinach and ricotta tortellini
  
• 400ml tomato sauce 
  
• 1 butternut squash 
  
• 1 courgette 
  
• 1 aubergine 
  
• 1 carrot 
  
• 1 red bell pepper
  
• 200g halloumi 
  
• Shredded Parmesan for serving 
  

1. Chop up all of your veggies and add to a baking sheet. You can season with salt, pepper, and olive oil and then roast for 45 minutes. 
   
2. Chop your halloumi into slices and grill on a pan for a few minutes until golden. Chop into small cubes.
   
3. Add your tortellini to a pan with boiling water and boil for 3 minutes. Drain and add back to the pan with all of your other ingredients. 
   
4. Mix well and serve. 
   
5. Sprinkle some Parmesan on for salty flavour. 
   

Ginger shot 
Some of the foods you eat or drinks you enjoy will not be a full meal, and this homemade ginger shot will give you a boost every morning and will boost your metabolism ready for a healthy day of eating. 

Ingredients: 

• 1 ginger root
  
• 1 lemon 
  
• 150ml coconut water
  
• 1 tsp cayenne pepper 
  

1. Peel your ginger root. The easiest way to do this is by using the back of a spoon. 
   
2. Add your ginger, coconut water, cayenne pepper, and lemon juice into a blender and blender for a few minutes until smooth. 
   
3. There will likely be some stringy ginger bits left in the mixture, so run your shot through a sieve to get rid of any large pieces. 
   
4. Drink 50ml in the morning before you start your day. 
   
   
   

Chicken Parmesan 
Chicken Parmesan doesn’t always have to be a fatty meal. This simple and less fatty version is much healthier and can be easily made during the week. 
Ingredients: 

• 4 chicken breasts, butterflied and smashed thin
  
• 2 tbsp flour 
  
• 1 tbsp cornflour 
  
• 1 tbsp basil 
  
• Tomato sauce 
  
• Mozzarella 
  
• Parmesan 
  

1. Season the chicken with salt and pepper. Sprinkle some flour and cornflour on each breast. 
   
2. Heat up a pan with some oil. Add your chicken and fry for a few minutes on each side. 
   
3. Add the chicken to a baking dish and spoon on some tomato sauce, followed by some mozzarella and Parmesan. 
   
4. Bake for 15 minutes in the oven until bubbling and melted. 
   
5. Add some basil to garnish and then serve with a fresh salad. 
   

All of these recipes are achievable during your busy week and they will add some healthy and delicious foods to your menu.