The Healthy Happy Mum Plan - June 2018
NEW Breakfast Recipes
Bacon & Basil Omelette
310 Calories
Serves 1
Ingredients:
1 tsp olive oil
2 eggs, whites only
1 egg
1 tbsp fresh basil
1 tbsp Parmesan cheese, grated
¼ tsp freshly ground black pepper
2 rashers lean back bacon
6 small tomatoes
Method:
Turn on your grill to a high heat.
Chop the bacon, Slice the tomatoes.
Separate two of the eggs and discard the yolks.
Heat a frying pan over a medium heat and add the oil.
Mix together the whole egg and the two egg whites, basil, cheese and pepper in a small bowl and pour the mixture into
the heated pan add the chopped bacon and the tomatoes and cook till set
Then place the pan under the grill for a 1 minute or when the top of the omelette is set.
Banana Pitta
290 calories
Serves 1
Ingredients:
120g Banana
5g Honey
28g Greek
1 wholemeal pitta
Method:
Put the yoghurt in a boil, add the honey and stir then
add the sliced banana and stir gently to coat
the banana.
Slice open the pitta and fill with the banana mixture.
The Healthy Happy Mum Plan - June 2018
Pepper Pig Breakfast Bake
300 calories
Serves 2
Ingredients:
2 low fat pork chipolata
2 rashers smoked back bacon
60g button mushroom
3 beaten eggs with 20ml skimmed milk
4 slices cherry tomatoes
25g chopped peppers
25g chopped onion
100g grated cheese
Method:
Switch on the grill on a medium heat. Fry the sausage in a frying
pan on a medium heat for 4
minutes. Add the bacon for an additional 5 minutes.
Add peppers, onion and mushrooms to the plan and cook for a further 4-5 minutes.
Crack the eggs into a bowl and mix with the milk. then add the egg and milk to the frying pan,
moving the pan so the ingredients are covered. Cook for 2 minutes, place the tomatoes and the
cheese onto the egg , then grill for 2 mins until set. Split the cooked bake and serve
Breakfast Bar
150 calories per bar
Makes 12
Ingredients:
Enjoy 2 bars
50g mixed dried fruit
50g mixed seeds
140g oats
25g rice cereal
100g butter
100g sugar
100g honey
Method:
Line a square cake tin with parchment paper and grease
Put the sugar, honey, butter into a pan. Cook on a low heating
stirring until all melted.
In a bowl add the seeds, oats, cereal and fruit and mix well
Mix the ingredients from the pan with the bowl ingredients together
Empty the combined ingredients into the baking tin. Spread the Mixture evenly. Cook in the oven at
160C/140C fan/gas 3 for 20 mins, then leave to cool then cut into squares or fingers. Store in an
airtight tin for 2-3 days
The Healthy Happy Mum Plan - June 2018
Bacon and Egg Toasty Wrap
300 calories
Serves 2
Ingredients:
2 wholemeal wraps
8 slices smoked back bacon
2 eggs
Method:
Preheat oven to 160c or gas mark 6. Cook the bacon in a frying pan for 3 minutes then Dry fry two
eggs in a pan for 2 minutes. Heat your wholemeal wrap microwave until warm and soft. Lay the
bacon then egg on top on the wrap. Fold the other half over the top, then fold again into a chunky
triangle pop on an oven tray and cook for 5 minutes until crispy and serve.
Healthy Happy Mum Smoothie
289 calories
Serves 1
Ingredients:
90g Spinach
240ml Carrot juice
160g Blueberries
80g peeled apple
½ Peeled Banana
35ml juiced lemon
10g chia seeds
Method:
Put all ingredients in blender and blend at high
speed for 2 minutes until a smooth
Drink immediately after blending. Add water or ice as desired.
The Healthy Happy Mum Plan - June 2018
NEW Lunch Recipes
Chickpea and Chorizo Soup
500 Calories
Serves 2
Ingredients:
Chorizo sausage 80g
140g savoy cabbage
410g chick peas
6g Dry stock cube
800g chopped tomatoes
2g chilli powder
2 slices of whole meal bread
Method:
Place a medium pan on the heat and add the tomatoes to the pan, then by a cup of water.
Chop the chorizo and shred the cabbage.
Add the the chorizo and cabbage to the pan and sprinkling of chilli flakes. Add the 410g of drained
and rinsed chickpeas, then crumble in the stock cube.
Stir well, cover and leave to cook for 10 minutes
Serves in bowls with wholemeal bread slices
Chicken and Lentil Salad
Serves 2
496 calories
Ingredients:
200g chicken breast
90g baby greens
2 tbsp balsamic vinegar
1 tsp mustard
1 tbsp extra-virgin olive oil
small bunch mint
mixed bag of salad
pinch of sugar
400g pouch cooked wholemeal rice
600g cooked lentils
6 tbsp crumbled feta cheese
Method:
Pre-heat oven 190c. Cook chicken breast on a baking tray for 25 minutes
Finely chop the carrot and boil cook for 20 minutes.
Dice the cooked chicken.
Whisk together the vinegar, mustard, olive oil, chopped mint and sugar, and season.
Put the rice and lentils in a bowl. Add the carrots,salad then pour over the dressing and toss to
combine. Transfer to a serving platter and sprinkle over feta and mint leaves, Dice the cooked
chicken and place on the salad to serve.
The Healthy Happy Mum Plan - June 2018
Couscous Salad with Hallumi Cheese
507 Calories
Serves 2
Ingredients:
125g Cous Cous
5g Low Fat Spread
120g Hallumi Cheese
140g Natural Yoghurt
100g Chick Peas washed and drained
25g Rocket
¼ Vegetable Stock Cube
4g Harissa Paste
60g Roasted Peppers in brine
Method:
Put the couscous into a large bowl. Measure 200ml boiling water into a measuring jug and crumble
in 1/4 stock cube. Add 1/2 tbsp. butter and stir until the stock cube has dissolved and the margarine
melted.
Pour over the couscous, and then tightly cover with cling film. Leave for 10 mins until all the stock
has been absorbed.
Meanwhile heat a large non-stick frying pan over medium heat. Cut the hallumi into 1/2cm thick
slices. When the pan is really hot place the hallumi slices in the pan. Cook for 2-3 mins until charred
and lightly golden. If you try turning it and it sticks, be patient. Wait a moment longer, then try again.
Pour 1/4 of a 140ml tub natural yoghurt into a small bowl. Mix in 4g Harissa paste.
Remove the cling film from the couscous and use a fork to fluff up the grains and break up any
clumps. Mix in the chickpeas, peppers and rocket. Toss through the warm hallumi slices, then
drizzle over the yoghurt dressing to serve with the rocket.
The Healthy Happy Mum Plan - June 2018
Enchilada Roast with Sweet Potato Wedges
Calories 493
Serves 8
500g lean minced beef
1 large onion, chopped
1 tin of tinned tomatoes
1 can (15 ounces) black beans, rinsed and drained
2 tablespoons reduced-sodium taco seasoning
1/4 teaspoon ground cumin
6 flour tortillas (8 inches)
3/4 cup reduced-fat sour cream
1 cup (4 ounces) grated cheese
1 cup shredded lettuce
1 medium tomato, chopped
1/4 cup minced fresh cilantro
480g sweet potato chips
2 tbsp olive oil
Fry light
Preheat oven 190c, wash and chop the sweet potatoes in wedge, sprinkle with olive oil and
season. Place on a baking tray and cook in the oven for 35-40 minutes.
Preheat a frying pan and fry the beef and onion over medium heat until meat is cooked drain
the fat. Stir in the tomatoes, beans, dressing, taco seasoning and cumin. Place three tortillas in
a baking tray coated with fry light spray. Layer with half of the meat mixture, sour cream and
cheese. Repeat layers.
Cook in the oven for 30 mins
Prawn Tagliatelle
Serves 4
499 Calories
Ingredients:
350g Tagliatelle
225g Green Beans
30g Margarine Spread
2 tbsp Olive Oil
1 slice of fresh Lemon
2 Tbsp Dill
300g Prawns
Method:
Cook the pasta according to the packet, three minutes before end of the cooking time throw in the
green beans
While pasta is cooking, melt the margarine in a small pan and stir the olive oil, lemon (zest & juice of
one small lemon) add the prawns.
Cook the prawns on low heat 3-4 minutes, stirring occasionally until the prawns turn pink, season to
taste.
Drain beans & pasta reserving about a tablespoon of cooking water. Add the pasta and green beans
The Healthy Happy Mum Plan - June 2018
to the prawns and add the tablespoon of cooking
water, mix and serve with fresh dill.
Spicy Chicken Tortillas
499 calories
Serves 2
Ingredients:
50g Sweet Tomatoes
10g Chilli Peppers
25g Onions
5g Coriander Leaves
10g Olive Oil
5g Salt
2.5g Cumin Seeds
2.5g Chilli Powder
300g Chicken Breast
5 Sprays fry light
½ Lime Juiced
128g Tortilla x 2
50g Natural Yoghurt
Method:
Chop the tomatoes, chilli, onion and coriander to make up a salsa. Add the olive oil, mix and leave to
marinade for at least 25 minutes.
Add the cumin and chilli powder and mix together.
Slice the chicken into thin strips and sprinkle on the mixed cumin/chilli powder. Fry with the fry light
until browned and fully cooked. Add lime juice to taste.
Cut the tortillas in half and fill with the chicken and salsa. Add the natural yoghurt
Veggie Shepherds Pie
Calories 456
Serves 5
Method:
1 tbsp olive oil
1 large onion thinly sliced
500g carrots
2 tbsp thyme
20g butter
100ml red wine
110g cheese
400g can chopped tomato
2 vegetable stock cubes
410g can green lentils
800g sweet potato peeled an chopped
200g Mixed bag of vegetables
Ingredients:
Heat oven to 190C/170C fan/gas 5.
Preheat frying pan and fry off the chopped carrot and onion in oil. Add the carrots sprinkle with
thyme. Add the 150ml water and wine plus the tinned tomatoes, then sprinkle in the stock cubes
and simmer for 8 mins. Add the lentils and cook for a further 20 minutes.
Also boil the chopped sweet potatoes for 20 mins, drain then mash with the butter and season to
The Healthy Happy Mum Plan - June 2018
taste. In an oven proof dish add the cooked lentil mixture, put the mash on top, then sprinkle over
the cheese and remaining thyme. Cook for 35 mins or until pipping hot. Serve with mixed veg
NEW Dinner Recipes
Balsamic & Thyme Steak with Dijon Mash & Cabbage
Serves 1
499 Calories
Ingredients:
125g lean beef
190g potatoes
15ml low fat creme fraiche
25ml wine, red
1.5g vegetable stock cubes (Dry)
3g garlic
1 tsp thyme
1tsp mustard
90g savoy cabbage
12g redcurrant Sauce
Method:
Place the steak in a non-metallic bowl with 1/2 tbsp. good balsamic vinegar, 1/2 a sliced garlic clove
and 1/4 tbsp. chopped thyme. Season, stir and set aside to marinate.
Put the potato in a saucepan of cold water. Add 1/4 of a garlic clove (not crushed or sliced) and a
pinch of salt and bring to the boil, then simmer for 15 mins or until tender.
Drain well, and then return the pan to a low heat to drive off any extra moisture. Add 1 tbsp.
reduced fat creme fraiche and 1/4 tbsp. Dijon mustard and mash until smooth. Season.
Meanwhile, steam 1/8 savoy cabbage, thickly sliced, for 5 mins or until tender.
Heat a griddle pan or frying pan over a medium heat until hot. Add the steak and its marinade and
fry for 2-3 mins each side for medium, depending on the thickness of the steak.
Remove from the pan and set aside to rest. Add 25ml red wine and 25ml vegetable stock to the pan
and bubble for 2-3 mins. Whisk in 1/4 tbsp. recurrent sauce.
Place the steak on a plate, spoon the mash and cabbage alongside and then drizzle the red wine
sauce over the steak to serve.
The Healthy Happy Mum Plan - June 2018
Chicken Mushrooms and Boiled Potatoes
Calories 498
Serves 4
Ingredients:
2 tbsp olive oil
500g boneless, skinless chicken thigh
flour for dusting
50g pancetta
300g mushroom
2 large shallots
250ml chicken stock
50g tinned peas
small handful parsley, finely chopped
480g boiled potatoes
200g green beans
Method:
Preheat a frying pan add 1 tbsp oil. Cover the chicken with flour, brown in the frying pan. Then add
and fry the pancetta and mushrooms until cooked turn off the heat.
Preheat a deep pan and add the remaining tbsp oil and cook shallots for 5-6 mins, Add the stock,
cook 1-2 mins.
Boil water and add green beans cook for 15 minutes.
Add the chicken, pancetta and mushrooms and cook together for 18 mins. Add the peas and parsley
and cook 5 [Link] on a plate when cooked
The Healthy Happy Mum Plan - June 2018
Pork Steaks with Sweet Apple Mash
Serves 3
502 Calories
Ingredients:
400g pork loin (remove fat)
5g tomato puree
450g sweet potatoes
10g pure honey
3g garlic
2 tbsp soya sauce
226g cooking apples
28g low fat spread
15g spring onions
250g mixed green veg
Method:
Place the pork in a shallow dish. Mix together the honey, garlic, soy sauce and tomato puree and cover the pork steaks
in the mixture. Once covered leave to marinate in the fridge for 20 minutes.
Bring two pans to boils cook the potatoes in lightly salted, for 15 minutes, and then add the apple to
the same pan. Cook for a further 5 minutes.
Add the mixed veg to the other pan and cook for 10 minutes
Drain well and mash the apple and potatoes together. Season to taste.
Grill the pork steaks under a medium to low heat for 5 minutes on each side.
Melt the low fat spread in a small saucepan and add the spring onions. Cook for 2 minutes to soften
them and then spoon into the mash and mix well.
Drain the mixed vegetables divide the mash, vegetables and pork equally between 3 people
The Healthy Happy Mum Plan - June 2018
Salmon and Roast Vegetables
497 calories
Serves 4
Ingredients:
700g baby potatoes cut in half
1 tbsp mustard
juice 1 small orange
2 tsp honey
500g skinless, boneless, salmon fillets
2 sliced yellow peppers
1 chopped onion
250g green beans
2 tbsp olive oil
Salt and pepper
Method:
Preheat the oven to 180 or gas 7. Pre Boil the potatoes for 12 minutes until soft.
Mix the mustard, orange juice and honey together in a bowl to make sauce. Cover salmon fillets in
the sauce.
Remove the potatoes from the water and pour into a roasting tray then add peppers, green beans,
onion peas. Cover with the olive oil, add a pinch of salt and pepper, give it a little stir round.
Onto of the potatoes and vegetables add the salmon fillets then pour over the left over marinade.
Cook for around for 20-25 minutes or until the salmon is cooked.
The Healthy Happy Mum Plan - June 2018
Salt and Pepper Chicken with Rice and Sweet Potato Chips
Serves 4
Calories 476
Ingredients:
4 chicken breasts
1 large onion
1 red pepper
1 green pepper
1.5 chilli
1tsp ginger
3tsp lazy garlic
3 tbsp Olive oil
4tsp corn flour
½ tsp cumin
½ tsp coriander
½ tsp cayenne
1 pack of microwave brown rice
500g sweet potato chips.
Pinch of salt and pepper
Method:
Preheat oven to 180c, place potato chips onto a tray and cook for 25 mins (or as per the cooking
instructions on the packet) On a chopping board dice your chicken breast, put into a bowl and add cumin, coriander,
cayenne,coriander, salt and pepper stir cover in cling film and put into the fridge.
Dice your onion, Chilli, peppers. Heat 1tbsp olive oil in a pan then add your garlic and ginger and
keep the heat on medium, next add the chopped onion, chilli and peppers. Leave on a low heat
Spread the cornflour on a plate. Dip the chicken in the Corn flour and coat the chicken ready for
cooking. Add 2 tbsp olive oil to a frying pan and Fry the chicken on a medium heat, Leave for 5-6 minutes on
each side or until cooked. Do not keep turning the chicken over this really effects its crispness.
Microwave your rice as per the cooking instructions.
Add a couple of teaspoons of hot water to your chilli, peppers and onion and turn up the heat. Add
the chicken to the pan and stir well. Be sure the chicken absorbs all those gooey juices and make
sure all the chicken is coated well.
Once everything is cooked, serve and enjoy
The Healthy Happy Mum Plan - June 2018
Seafood Casserole
Serves 3
490 calories
Ingredients:
150g boneless skinless cod fillets
120g scallops
250g monkfish fillet
150g mussels
100g prawns
20g capers(optional)
300g new potatoes (canned/drained)
500g passata
50g onions
9g garlic
10g olive oil
160g red pepper
10gg courgette
fresh mixed herbs
25g black olives (pitted)
3 slices of whole meal bread
Method:
Boil the new potatoes until just soft. Slice in half and put aside
Slice the onion, peppers and courgettes and fry a pan with the olive oil and garlic until soft
Add the passata and a tbs of mixed herbs
Cook the sauce over a low heat for 10 mins.
Add the fish and shellfish - start with the monkfish, then after a minute or so add the cod, then the
scallops and finally the mussels and prawns.
Pop in the potatoes and black olives to heat through. Take care not to over-cook - it only takes
minutes.
Serve with a slice of whole meal bread
The Healthy Happy Mum Plan - June 2018
Turkey Quesadilla
Serves 4
502 Calories
Ingredients:
1 large onions
1 large Pepper
200g spinach
5 Fry Light sprays
90g Ricotta cheese
½ kidney beans
2 tbsp parsley
½ lemon juice
500g turkey mince
8 tortlilla Wraps
¼ tsp nutmeg
1 tsp cayenne
Bag of salad greens
Method:
Preheat the oven to 180°C (350°F, Gas Mark 4). Place turkey on baking sheet lined with parchment
paper and cook for 15 minutes or until fully cooked. Remove from oven and let cool.
Heat oil in a large non-stick pan over medium high heat. When oil is hot add onion and red pepper,
stirring frequently, for 2-3 minutes. Add spinach to pan and cook until wilted, about 1 minute.
Remove from heat and place mixture in a paper towel lined bowl. Let cool.
In a large bowl combine ricotta cheese and beans, mashing beans slightly. Add parsley, lemon juice
and nutmeg. Season with salt and pepper. Stir well. When turkey has cooled add to cheese mixture.
Working in small batches. squeeze excess moisture from spinach mixture with your hands. Add
spinach mixture to turkey and cheese mixture. Mix thoroughly. Adjust seasoning if necessary.
On a flat surface, lay out tortillas and scoop out the mixture onto centre of tortilla. Fold each tortilla
in half, pressing gently to flatten filling evenly, until filling is about 1/4 inch from edge. Lightly spray
both sides of tortillas with oil and season with cayenne pepper.
Place quesadillas on parchment lined baking sheet and bake for 16-18 minutes or until tortillas are
well browned and crisp. Let sit for 3 minutes before cutting.
