Archive for July, 2011

Chicken Satay Skewers

Sunday, July 31st, 2011

Serves 4

Ingredients -

350g chicken breast, chopped into bite sized pieces

1 garlic clove, crushed

2 tbsp dark soy sauce

1 tsp dried chilli flakes

2 tbsp crunchy peanut butter

1 tbsp tomato puree

100ml pineapple juice


Method -

  1. Place the chicken in a shallow dish.
  2. Mix together the garlic, soy sauce, chilli flakes, peanut butter, tomato puree and pineapple juice. Pour the mixture over the chicken and toss well to coat all of the chicken pieces. Cover and leave to marinate for 30 minutes.
  3. Preheat the grill to high. Place the chicken pieces onto wooden skewers. Put them under the grill for 15 minutes, turning frequently, until evenly browned and cooked through.


Eating for a Healthy Heart

Monday, July 18th, 2011
  • Eat fewer fried and fatty foods such as cream, butter, full-fat dairy products, fatty red meat, cakes, biscuits and takeaways – and find lower-fat alternatives instead.
  • If you have to use oil, go for one that is packed with monounsaturates such as olive oil or rapeseed oil.
  • Eat five servings of fruit and vegetables every day – they are low in fat and calories but will help to fill you up.
  • Go for high-fibre carbohydrates such as wholemeal bread, wholegrain cereals, brown rice and wholewheat pasta. They are far more filling than the white stuff.
  • Start your day with a bowl of porridge.
  • Use a little less meat in dishes like stews, soups and casseroles and add barley, lentils or beans instead.
  • Eat oily fish once a week. Lunch on sardines with toast or serve salmon for dinner.
  • Slash the salt content of your diet – check salt levels before you buy.
  • If you drink, stick to sensible limits – that means no more than 3-4 units a day for men and 2-3 units daily for women.

How to Maintain your Energy Levels

Monday, July 4th, 2011

The best way to eat if you want to banish tiredness is to have a healthy, balanced diet that contains foods from four main food groups in the right proportions.

The four food groups are:

  • potatoes, bread, rice, pasta and other starchy foods
  • fruit and vegetables
  • milk and dairy foods
  • meat, fish, eggs, beans and other non-dairy sources of protein

  1. Eat at regular intervals.
  2. Start the day well with breakfast.
  3. Aim for 5 a day with fruit and vegetables.
  4. Say no to sugar.
  5. Watch your intake of alcohol.
  6. Eat enough for your activity level.