healthy eating – #ThisGirlEats

RECIPE: Lean ‘n’ Green Pasta | #ThisGirlEats

Serves: 4
How much does it cost? This lean ‘n’ green pasta recipe cost me less than 25p per person.
What are the benefits? This dish is suuuper high in antioxidants, very low in fat and somewhere between two to three of your five a day.

When you’re trying to eat healthier, it’s very easy to get swept up in the diet culture of calorie counting and restrictive eating, and I’ve had to really train myself out of those habits (I still fall off the wagon, believe me).

Nowadays, when I want to eat a little healthier, I just try to think of obvious changes, like making sure you eat your five a day, cutting down on processed food and, of course, eating your greens.

Recently I made a very conscious effort to inject some more “green” into our diets. It’s not my favourite colour to serve up on the plate, but many green veggies are super good for you, full of health benefits and definitely worth making space for. For me, it’s about combining these sorts of ingredients with things I love and eat regularly, like pasta.

That’s how I came up with this lean ‘n’ green pasta recipe, which can be pretty much made up with any leftover greens you’ve got at home, a spoonful of pesto and whatever pasta shape you can find. I’ve used broccoli, peas and kale, but these are totally interchangeable!

INGREDIENTS
300g Dried Pasta
1 Large Onion, Chopped
8 Small Broccoli Florets
50g Curly Kale
300g Garden Peas
2 tbsp Green Pesto
1 Vegetable Stock Cube

SEASONING
I know not everyone is the biggest fan of green veggies and their often unique flavour, so a great way to disguise this is using plenty of garlic (dried or fresh), salt and pepper, as well as the pesto, to season this dish.

HOW TO MAKE LEAN ‘N’ GREEN PASTA

1. Put on a large pan of salted water, bring to the boil, reduce the heat to simmering and cook the pasta according to packet instructions (mine takes around 15 minutes!).

2. In a decent-sized frying pan, throw in the onion and garlic, cook for a couple of minutes until soft and then reduce the heat.

3. Add the broccoli, crumble in the vegetable stock cube and scatter in some salt and pepper. Pour in 200ml (or around one quarter of a standard mug) of water and simmer for around 5 minutes.

4. Throw in the peas and kale and finish cooking for another 5 minutes, or until the liquid dries up.

5. Drain the pasta, combine with the veggies and stir in a couple of spoonfuls of pesto, and that’s that!

RECIPE: Pizza Stuffed Bell Peppers | #ThisGirlEats

Serves: 2
How much does it cost? This recipe cost me less than £1 per person
What are the benefits? This is a great low carb recipe, a creative takeaway alternative, and provides you with one of your five a day.

I’m forever on a quest to find a way to eat pizza and be healthy. The two don’t exactly go hand in hand, but I feel like it’s my kryptonite. Pizza is just one habit I can’t kick and, being completely honest, I’m not entirely sure I want to… 🍕

My latest attempt at getting that saucy, cheesy satisfaction without all the, y’unno, grease, is to take classic pizza toppings and load them into a fresh vegetable rather than on top of a thick, doughy crust. I won’t lie to you – no, it’s not the same. You can’t swap a deep dish for a red pepper and expect not to know the difference. BUT, it still tastes delicious.

It gave me the same yummy flavour I was after but also oozing nutritional value, unlike pretty much any pizza ever! Not only that, but I managed to get hold of everything I needed for this recipe for just 80p per person.

INGREDIENTS
2 Bell Peppers, Halved and Deseeded
1 Ball of Light Mozzarella Cheese
4 Large Slices of Pepperoni
1/2 Carton of Passata
Sprinkling of Parmesan or “Hard Cheese”

SEASONING
Mix a good dose of garlic flakes, dried basil, dried oregano, salt and pepper into the passata so the pizza sauce has strong flavour. With the peppers, they shouldn’t need much tweaking – just a touch of salt and pepper on the outside.

So, this is how I did it…

1. First off, add a very small dash of cooking spray or a teeny drop of oil to a baking tray, use a tissue to spread it across the tray and place the bell peppers, skin side up. Don’t let it get too oily, otherwise the peppers will go almost soggy, which is great for a succulent roast pepper but not great for holding their structure when stuffed. Season and cook for 20 – 25 minutes on 200°C.

2. Pour the passata into a bowl and stir in a hefty helping of herbs, garlic and seasoning.

3. Remove peppers from the oven and fill with the pizza stuffing – one layer of passata, torn chunks of mozzarella (drained as much as possible before using!) and the pepperoni, chopped or torn into small pieces.

4. Place back into the oven, stuffed side up, for another 20 minutes or so.

5. Switch on the grill and leave the peppers underneath for a couple of minutes, just until the tops crisp up and the parmesan cheese browns. Delish!

RECIPE: Valentine’s Day Special – Spaghetti & Meatballs | #ThisGirlEats

Serves: 2
How much does it cost? This cost me less than £1.25 per person.
What are the benefits? With the tomato sauce and onions, this provides one of your five a day as well as plenty of protein and is low in salt.

The OG of romantic meals, spaghetti and meatballs made its debut as the number one cutesy couples meal in the Disney classic Lady and the Tramp. Remember the moment when bourgeoisie spaniel Lady fell for loveable mutt Tramp over a plate of spaghetti… we can all relate, right?

It’s the perfect Valentine’s meal, so if you’re looking to impress that someone special with a cosy night in and a home cooked dinner, hun this is the one. It’s pretty easy; everything can be prepped, chucked in a couple of saucepans and left to cook, and the ingredients are nothing fancy. Surely you can take half an hour out of your night for your one and only bae. 💕

There’s lot of nutritional benefits to this recipe, including the fresh sauce with tomatoes and onions, wholewheat spaghetti and low fat mince. And anyone who is worried about eating a big bowl of pasta (which you shouldn’t be!) it doesn’t really matter when you’re gonna be working it off later tonight, if ya know what I mean…

INGREDIENTS
250g Lean Beef Mince
1 Medium Onion
200g (half a tin) Chopped Tomatoes
200g (half a carton) Passata
150g Wholewheat Spaghetti

SEASONING
Throw in a decent handful of dried basil, salt and pepper when mixing the mince and onions so your meatballs have plenty of flavour (you could even add some chilli flakes for an extra kick!) and don’t forget to add some garlic flakes, mixed herbs, salt and pepper to the tomato sauce as it cooks.

So, this is how I did it…

1. In a large bowl, smush together the mince and a handful of the chopped onion with some seasoning until everything is mixed in. It’s a gross job, but someone’s gotta do it!

2. Shape the squishy mince mixture into eight balls (pfft, the innuendo writes itself…), add to a hot frying pan spritzed with cooking spray and brown them off on a medium-high heat for a few minutes – try not to burn, it ruins the effect…

3. Pour half a tin of chopped tomatoes and half a carton of passata into a saucepan with the rest of the chopped onion, add the browned meatballs and whack it on a medium heat for, oh, say, around 15 minutes or so. Don’t forget to season!

4. Around the same sorta time, cook the spaghetti in a pan of salted boiling water according to packet instructions – usually takes around 12 minutes.

5. Leave things to cook. Go make yourself look pretty or something 💄 By time you come back, it’ll all be ready to be served, just in time for your loved one to walk through the door and be pleasantly surprised!

RECIPE: Oven-Cooked Sweet Potato Fries | #ThisGirlEats

Serves: 1
How much does it cost? This cost me less than 50p per person.
What are the benefits? These fries are 1 of your 5 a day, are low fat, and make a great vegan side dish.

I’ve always assumed I don’t like sweet potatoes. It’s just sort of always been a thing for me, like, “Sweet potatoes? No thanks.” It’s an instant reaction. But they seem like something I should like. So this week I tried making sweet potato fries at home as a last-ditch attempt to jump on the foodie bandwagon – and LOVED them!

It depends how you wanna serve these – I had them on their own for lunch, so I just cooked up a whole sweet potato for myself. I was ecstatic to find there’s a way to essentially just eat a big bowl of fries for lunch and feel great afterwards.

You can get a sweet potato for around 35p and you’re pretty much sorted, so it’s a definitely cost-effective option. Not only that, but sweet potatoes are, of course, a vegetable, so you’re now using a side of delicious fries as one of your five a day!

INGREDIENTS
1 Sweet Potato, Sliced into Chips

SEASONING
For me, seasoning is key for this recipe, adding a healthy dose of flavour helped me scoff down with delight something I would’ve previously avoided. Coat the fries with a sprinkle of salt (try onion salt for an extra burst of flavour!) and pepper, a pinch of garlic flakes and a handful of rosemary, dried or fresh.

So, this is how I did it…

1. I’m not really familiar with cooking sweet potato, on account of inexplicably not eating them for most of my life, but hacking away until it resembled chip-shaped chunks. Seemed to work out fine.

2. Lay the fries out on a baking tray, cover with a small amount of oil (I was afraid cooking spray wouldn’t crisp up properly – but feel free to try it!) and season with salt, pepper, garlic flakes and rosemary.

3. It was a complete guess, but I cooked on 220°C for 20 minutes, turning them over halfway through and they turned out fine. Crispy and, to my surprise, utterly delicious!

*Crispy, tasty, oven-baked sweet potato fries*

What I Learnt From Publishing My Most Embarrassing Food Habits Online

If you’ve kept up with #ThisGirlEats, you’ll know I spent the last month or so keeping a food diary published it for all the world to see 😬

It was all about learning to live a healthier lifestyle. I wore my bad habits like a badge, telling everyone that yes, I can eat a whole pizza on a Tuesday night all to myself. I can’t say I always wore this badge proudly – but I wore it nonetheless.

It’s easy to munch your way through half a pack of biscuits in front of the telly and not even notice; it’s easy to grab a hot chocolate every lunch break and think you’re just treating yourself. Writing down every morsel I consumed – no matter how embarrassingly gluttonous – forced me to take a look at what I was putting in my body.

Sometimes it was hard. Really hard. But it made me realise I’ve got some serious bad habits that need to be squashed immediately if I want to move forward with a healthier lifestyle.

I learnt loads about myself by doing this, but these are the five main changes I need to make after reflecting on my 30-day food diary.

Cut out the fizzy drinks every. damn. lunch.
Choosing the “diet” version isn’t a free pass when it comes to fizzy drinks. I’ve had it in my head that a fizzy drink will make me feel more full or give me more energy for the rest of my shift, but it was getting out of hand. Now I choose squash or water with my lunch at work, and find it easily cuts out five fizzy drinks a week. Five! 😱
Please stop ordering takeaways – for your health and your bank balance!
Throw out the menus. Block Just Eat from all home devices. Delete the Dominos app. Desperate times call for desperate measures and, after logging my eating for just one month, I realise my lack of willpower when it comes to ordering in is getting DIRE. It’s a lethal cocktail of junk food cravings and plain ol’ laziness, but it reeeeeally needs to stop! I can’t afford it, and my body can’t either!
Five-A-Day is a minimum, not an achievement! 🍏
I’m not too bad when it comes to fruit and veg. I pack meals full of vegetables, and I’d say I hit the Five-A-Day target at least 75% of the time. But it’s not something I’m conscious of – if I eat them, I eat them. If I don’t, I don’t. I think I’d really benefit from just being more aware, planning ways to fit at least five portions of fruit or veg in every day – stick an apple in my lunch, throw some salad on the plate, chuck an extra veggie into the pot of chilli con carne. Just something to think about.

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Packed lunch isn’t just for the playground, y’unno.
I’m a decent cook. I’m creative. I’m passionate. If I took lunch to work everyday, it’d be more than a dried-up ham sandwich and a pack of ready salted. Pastas, wraps, club sandwiches, salads… There are loads of lunches I can make at home which are tasty and satisfying. I’d save some pennies, and they’d definitely be better for me than whatever I find in the work food court!
For God’s sake, get off your butt and do some exercise!
I am SO BAD AT EXERCISING. Don’t get me wrong, when I go out for a run or do some yoga in my living room I always feel better. Heck, even just going for a long walk every day – which we did in the summer – makes me feel healthier. But the THOUGHT of it? Nah. Sitting on my sofa right now, wrapped in a fluffy blanket with a cuppa, there is literally no part of me that wants to get up, whack on my sports bra and go for a run. I know I should. I know that making the effort to do a little more exercise every day will make probably the biggest difference to my health. I just need to leap over that mental barrier and get some motivation. Any tips?!