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Eggs/fish recipe

Oat/pancake/oven potato recipes

Salad & fruit recipes

The following pages of basic recipes can be used as a general basis for some interesting and healthy meals. Note the emphasis on natural, unprocessed ingredients. It's important to make this sort of diet a basic way of living. Many of the recipes are suitable for freezing so you can stock your own 'convenience' foods. Feel free to mix and match according to taste.

Fish recipes Baked, boiled, steamed - or even occasionally fried - fish dishes are an excellent choice from a health point of view. Remember you are eating for health, any desirable weight loss will follow on naturally. Base some of your fish recipes on the oily fishes which are rich in Omega 3 fats which we don't eat enough of. Oily fishes like fresh Trout, Mackerel, Tuna and Salmon are good for baked fish recipes. The canned varieties - including herring

and sardines are best served with a salad or a basic rice dish. Frozen fish is a perfectly good convenience food to keep in stock. The non oily white fishes like Cod, Haddock, Plaice etc. are good for grilling. Grilled fish can be served with your oven chips, or rice or a salad, or both rice and salad. If you fancy deep fried fish that's okay. Fried food has got a reputation for being junk food mainly because of the fat it's fried in and the batter that's used. Make your batter with wholemeal flour and fry in good quality oil.
Baked fish recipe. Mackerel. Prepare fish, put in a buttered (or oiled) oven tray, sprinkle with salt and black pepper and pour over about 1/2 cup milk. Bake for about half an hour in a hot oven. Serve with a rice dish or roast some vegetables with the fish, just like a sunday roast but this time made with a healthy Omega 3 oily fish.
Grilled white fish; frozen cod (or similar) steaks are quite suitable. Simply put under a medium hot grill and cook for about six of seven minutes each side until brown. Serve with one of your special rices or while you are grilling the fish put some of your oven chips in a hot oven for about five minutes while you are doing the fish. Simple and good.
Egg recipes Eggs are a first class form of protein and coupled with the fact that they are quick and easy to prepare form the basis for a number of convenient dishes. The fear with eggs used to be their cholesterol content but it's now known that the cholesterol you consume doesn't necessarily affect the levels that get into your blood stream, and in any case you're not going to live on eggs morning noon and night. As well as being good for

breakfast they make a convenient basis for an evening meal for busy people.
Basic omelette recipe Mix the number of eggs you want with about 10% water and a little salt. Cook in a skillet in olive oil till lightly browned on both sides.
You can vary your omelette by adding fresh or dried herbs or garlic, or replace the water with milk for a richer omelette. Serve with fried potatoes. Put on a plate to keep warm while you fry pre-boiled potatoes in the same pan with a little more olive oil and then serve with fresh tomato quarters to add some variety. A tip for frying potatoes is to keep a supply of ready boiled potatoes in the fridge for use on several occasions. Try an omelette or poached eggs on wholemeal toast for a good solid lasting breakfast.
Oven scrambled eggs; a good way to cook eggs for a large number of people. Beat the eggs together in a large bowl with milk (about 10% by volume) and add any seasoning desired. Pour mixture into an oiled oven pan and place in a preheated oven (350F). Check after about 9 or 10 minutes and gently turn over with a spatula. Repeat the turning a few more times over the next 10 to 15 minutes until the eggs are fully set. Don't constantly agitate them. Serve with rice for an evening meal or on toast for breakfast.

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