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I was going to introduce this post with a little blurb about comfort food and how we all need a little bit of carb-y/cheesey/meaty/homely goodness in our lives ‘every now and then’. But then I stopped myself – why should eating ‘proper’ food (i.e. the stuff your mum served up on weeknights after one of those hectic primary-school days of spelling tests and mental arithmetic) be so sinful? We can’t be expected to be delicately munching on salad leaves every night. Especially not if you’re cooking for a small gang of friends or family; there’s always some occasion that warrants cooking for more people than usual – these recipes will please everyone, including your strictest workout buddy.
So here’s a few little ‘cleaned up’, healthy-fied versions of some favourite midweek dinners that, I hope, will illustrate that clean, healthy eating doesn’t necessarily mean mealtimes must turn into plain, bland feeding intervals!
Spaghetti Bolognese
2013-06-30 16:01:21
Serves 6
I have some Italian friends who taught me how to cook an amazing spaghetti bolognese a few years ago - I'm pretty good at guessing measurements by now, but for the sake of writing this recipe I used a BBC Good Food article! This version is adapted to be leaner than if it were made with beef mince.
The length of time this dish takes to make properly may seem off-putting, but it's the ideal thing to make on an afternoon mooching around the house; if you make a lot, it also freezes well so you'll have meals prepared for busier days when you just want to come home and throw something in the microwave! The hours it takes just sitting on the stove will reduce it to a beautiful, rich, velvety consistency that, quite honestly, is leagues above any sauce in a jar you'd buy from the supermarket. Just throw it all in and leave the hob to do the work.
Prep Time
15 min
Cook Time
2 hr
Nutrition Facts
Serving Size
348g
Servings
6
Amount Per Serving
Calories 403
Calories from Fat 80
% Daily Value *
Total Fat 9g
14%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 127mg
42%
Sodium 191mg
8%
Total Carbohydrates 17g
6%
Dietary Fiber 2g
9%
Sugars 4g
Protein 53g
Vitamin A
1%
Vitamin C
12%
Calcium
9%
Iron
24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- Frylight
- 2 large onions, chopped
- 3 garlic cloves, crushed
- 1kg/2¼lb turkey mince
- 2 large glasses of red wine (optional)
- 2x400g cans chopped tomatoes
- 300g mushrooms, chopped
- 1 tsp dried oregano or a small handful of fresh leaves, chopped
- 1 tsp dried thyme or a small handful of fresh leaves, chopped
- Drizzle balsamic vinegar
- Salt and freshly ground black pepper
- A good handful of fresh basil leaves, torn into small pieces
- 800g-1kg/1¾-2¼lb dried wholewheat spaghetti
- Lots of freshly grated parmesan, to serve (again, optional!)
Instructions
- Heat the Frylight in a large, heavy-based saucepan and add the onions and garlic, frying until softened. Increase the heat and add the turkey mince. Fry it until it has browned, breaking down any chunks of meat with a wooden spoon. Pour in the wine, if adding, and boil until it has reduced in volume by about a third - it will smell pretty fantastic! Reduce the temperature and stir in the tomatoes, mushrooms, bay leaves, oregano, thyme and balsamic vinegar.
- Cover with a lid and simmer the sauce over a gentle heat for at least 1½ hours until it's rich and thickened, stirring occasionally. At the end of the cooking time, stir in the basil and add any extra seasoning if necessary.
- Remove from the heat to 'settle' while you cook the spaghetti in plenty of boiling salted water (for the time stated on the packet). Drain and divide between plates. Scatter a little parmesan over the spaghetti before adding a good ladleful of the Bolognese sauce, finishing with a scattering of more cheese (if adding) and a twist of black pepper.
- Tuck in and feel no guilt! You've earned it.
Adapted from http://www.bbc.co.uk/food/recipes/spaghettibolognese_67868
Adapted from http://www.bbc.co.uk/food/recipes/spaghettibolognese_67868
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Lean, Clean Turkey Burgers
2013-06-30 15:44:20
Serves 4
Why wait til your cheat meal to get a nice burger down your neck? These turkey burgers contain 20g protein apiece, are far lower in fat than your average Maccy D's, and they taste pretty fabulous to boot. It's just what you choose to do with them that will determine how guilty you need to feel afterwards! (Hint: hold back on the cheese and ketchup).
Prep Time
10 min
Cook Time
10 min
Nutrition Facts
Serving Size
187g
Servings
4
Amount Per Serving
Calories 353
Calories from Fat 81
% Daily Value *
Total Fat 9g
14%
Saturated Fat 3g
13%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 141mg
47%
Sodium 301mg
13%
Total Carbohydrates 23g
8%
Dietary Fiber 1g
6%
Sugars 3g
Protein 42g
Vitamin A
1%
Vitamin C
3%
Calcium
12%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 500g turkey mince
- ½ red onion, grated
- 1 garlic clove, crushed
- 1 egg yolk
- Frylight
- 2tsp curry powder (optional)
- 4 burger buns/salad/whatever the frig you like, to serve
Instructions
- In a large bowl, mix together the turkey mince, onion, garlic, and egg yolk - along with any optional seasonings (such a curry powder) with a little salt and pepper. Combine well with your hands, then shape into 4 flat burger patties.
- Spritz some Frylight into a frying pan over a high heat, then cook the burgers for 5 mins each side or until cooked through.
- Serve as you wish!
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Mac & Cheese
2013-06-30 15:35:35
Serves 4
I was vegan for about two or three months last year - not for any particular reason, I just liked the challenge of dedicating myself to a plant-based diet. Then I went to America for a while and was far too overwhelmed by the prospect of getting at all my much-missed American favourites again, so I think the vegan thing kind of died then and there. But a lot of my friends knew about the choice, and some dear boys made me a vegan mac-and-cheese meal which was utterly delicious. I have made this since - not because I am trying to cut out animal produce again, but just because it tastes rather amazing. Try it and see for yourself.
One thing I love about this dinner is that is entirely true to a clean eating regimen. Unlike the powdered, goopy stuff you can buy for $1 apiece in Walmart (note: this is a generalisation so please don't correct me on the actual price of a Kraft microwave dinner in the comments!), all the ingredients are wholesome and plant-based.
Nutrition Facts
Serving Size
424g
Servings
4
Amount Per Serving
Calories 741
Calories from Fat 110
% Daily Value *
Total Fat 13g
19%
Saturated Fat 2g
11%
Trans Fat 2g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 0mg
0%
Sodium 12112mg
505%
Total Carbohydrates 123g
41%
Dietary Fiber 12g
50%
Sugars 7g
Protein 40g
Vitamin A
45%
Vitamin C
88%
Calcium
11%
Iron
37%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1lb wholewheat pasta (or, y'know, macaroni)
- 3 cups broccoli florets
- ¼ cup vegan margarine
- 1/3 cup all-purpose flour (or gluten-free all-purpose flour)
- 3 cups soy, almond, or rice milk
- ½ cup nutritional yeast
- 2 tablespoons tomato paste
- 2 teaspoons sea salt
- 1 teaspoon garlic powder
- 1 tablespoon lemon juice
- 1 tablespoon agave
Instructions
- Bring a large pot of heavily salted water to the boil.
- Add macaroni and cook according to directions - normally 10 minutes in simmering water. Add broccoli for the last 5 minutes of boiling and let cook until broccoli is fork tender. Drain and return to a pan.
- Meanwhile, in a medium saucepan, make a roux by whisking the margarine and flour over medium heat for 3 to 5 minutes. Add nondairy milk, yeast, tomato paste, salt, and garlic powder to the saucepan and bring to a boil, whisking frequently. Reduce heat to low and let simmer until the sauce thickens. Adjust seasoning to taste and stir in lemon juice and agave.
- Toss the noodles and broccoli with the sauce and serve immediately.
Notes
- I used to use chickpea pasta in place of normal pasta/macaroni/noodles in my cooking, because chickpea pasta contains a significantly higher amount of protein which, of course, is a crucial thing for a vegan who is less likely to be consuming as much protein as someone who eats meat and/or dairy products.
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