Healthy Lifestyle Recipes: Hands-on Activity

For our Diet and Nutrition month hands-on activity we have teamed up with the fantastic Lily Kate Kitchen who has created some vibrant and delicious recipes for you to try out at home!

These four recipes are complementary to the diets we explored the science of in our Lifestyle-Based Diet blog, check it out here if you missed it.
The recipes are quick and simple to rustle up for a healthy and hearty dinner, we hope you enjoy!

If you loved Lily Kate Kitchen‘s recipes, she has lots of other fantastic meal ideas on her Instagram – check them out here.

Vegan Diet  
Vegan Mushroom and Wild Rocket Risotto  
This recipe serves 2 people. 

Ingredients:  
– 1 tbsp Olive Oil  
– ½ White Onion, chopped 
– 2 Garlic Bulbs, chopped 
– 1 tbsp Vegan Butter 
– 80g Vegan Parmesan + extra for serving, grated (Violife do a good one, called Prosociano Wedge) 
– 10 Chestnut Mushrooms, sliced 
– 40g Wild Rocket Leaves 
– 1 Handful Fresh Parsley, chopped 
– 1 Vegetable Stock Melt 
– 140g Arborio Rice 
– 580ml Water 
– 1 tsp Salt 
– 1 tsp Cracked Black Pepper 

 

Method: 

  1. Heat your Olive Oil and Vegan Butter in a large pan on the hob.
  2. Once the butter has melted, add 1 tbsp of your water, your chopped garlic, Onions, Mushrooms, Salt and Pepper. Allow to cook on a low heat until your Onions and Mushrooms are soft and start to gain some colour. 
  3. Add your Arborio Rice and stir well allowing it to be coated by the buttery Mushrooms and Onions. Do this for about 2 minutes, you want your rice to start to gain a very faint golden colour and sound like it is almost ‘Sizzling’. 
  4. Now you can add your Vegetable Stock Melt and your remaining water and allow to cook on a higher heat on the hob for about 20 minutes, making sure you stir every 2 minutes or so to stop the rice from sticking to the base of the pan. 
  5. Once your rice is fully cooked and the watery consistency is now soaked up and created a nice saucy texture, add in your chopped Parsley, Vegan Parmesan and Wild Rocket Leaves, and stir through for about 2 minutes.  
  6. Plate up with an extra sprinkle of Vegan Parmesan and fresh Rocket, and enjoy. 

Mediterranean Diet 
Mediterranean Pesto Salmon with Roasted Tomato, Feta and Walnut Quinoa 
This recipe serves 2 people. 

Ingredients:  
– 2 Salmon Fillets (with or without skin) 
– 15 Cherry Tomatoes, sliced in halves 
– 80g Feta Cheese, crumbled 
– ½ Red Onion, sliced 
– 1 Handful Walnuts, roughly chopped 
– 1 Handful Fresh Parsley, chopped 
– 2 tsp Smoked Paprika 
– 100g Pre- cooked Quinoa (You can cook your quinoa easily from scratch, but for ease, a pre-cooked pack of quinoa is just as good) 
– 1 tbsp Honey 
– Juice of 1 Lemon Juice 
– 1 tsp Salt 
– 1 tsp Cracked Black Pepper 

For the Fresh Pesto: 
80g Fresh Basil, chopped 
50g Pine Nuts, chopped 
50g Parmesan Cheese, grated 
150ml Olive Oil 
2 Garlic Cloves, chopped 
1 tsp Salt 
 

Method: 

  1. Preheat the oven to 200 degrees. 
  2. Combine all your Pesto Ingredients into a dish and leave to one side (this is a very rustic pesto, so it will not be a smooth as you would usually know pesto) 
  3. Place your Tomatoes, Onion, Feta and Walnuts onto a Baking Tray. Sprinkle on your Smoked Paprika, Salt and Pepper,  drizzle over your Olive Oil and Honey and then place into the oven for 15 minutes.  
  4. Remove your Baking Tray from the oven and stir in your Quinoa, Lemon Juice, and Parsley. Place on top of this mix, your Salmon Fillets, and then spread a generous helping of your Pesto over the top of the Salmon.  
  5. Place into the oven for around 15 minutes or until the Salmon is cooked through. 
  6. Remove from the oven, plate up, and enjoy. 

Keto Diet 
Creamy Parmesan, Chicken and Thyme Cabbage ‘Pasta’ 
This recipe serves 2 people. 

 

Ingredients:  
– 2 Chicken Breasts, cut into chunks 
– ½ White Onion, sliced 
– 2 Garlic Cloves, sliced 
– 10 Thyme Sprigs  
– 200g Single Cream 
– 80g Parmesan + extra for serving, grated 
– 1 tsp English Mustard 
– ½ White Cabbage, sliced to create your ‘Pasta’ 
– 1 tbsp Olive Oil 
– 1 tbsp Butter 
– 4 tbsp Water 
– 1 tsp Salt 
– 1 tsp Cracked Black Pepper 

Method: 

  1. Place your Chicken, Onion and Olive Oil into a frying pan and fry for about 5-8 minutes or until you gain a nice golden colour on your Chicken and Onions. 
  2. Add to the pan, your Water, Cabbage, Butter, Garlic, Thyme Leaves, Salt and Pepper and stir through on the heat for around 5 minutes or until the cabbage is just cooked through. 
  3. Add your Cream, Parmesan and Mustard and stir through to create a nice sauce, stir on the heat for 2 minutes. 
  4. Plate up with an extra sprinkle of Parmesan Cheese and a few Thyme Leaves, and enjoy. 

Gluten-Free Diet 
Gluten-Free Sticky Chinese Pork and Pak Choi Rice 
This recipe serves 2 people. 

 

Ingredients:  
– 1 ½ pounds boneless pork loin, cut into chunks 
– 6 Spring Onions + extra for serving, sliced 
– 2 Garlic Cloves, sliced 
– 2 tsp Ground Coriander 
– 1 tsp Ground Cumin 
– 1 Thumb sized piece of fresh Ginger, chopped 
– 1 Handful of fresh Coriander + extra for serving, chopped  
– 1 Fresh Red Chilli, chopped +extra for serving 
– 2 tbsp Olive Oil 
– 3 tbsp Honey 
– 4 tbsp Tamari Soy Sauce (make sure labelled as Gluten-Free) 
– 180g Jasmine Rice 
– 1 Pack Choi 
– 1 tsp Salt 
– 1 tsp Cracked Black Pepper 

Method: 

  1. Pour your Rice into a pan and cover with water, put on to boil for about 8-10 minutes or until the Rice is cooked.  
  2. Meanwhile, place your Olive Oil and Pork into a frying Pan and cook on a medium heat until you see a nice golden colour on your Pork, and it is cooked through.  
  3. Add your Garlic, Spring Onions, Pak Choi, Ginger, chopped Coriander, chopped Chilli, ground Coriander, ground Cumin, Salt and Pepper and stir through for 2 minutes.  
  4. Now add your Honey and Soy Sauce and leave on a medium heat to allow the sauce to reduce to a thicker consistency.  
  5. Now your rice is cooked, remove from the heat, drain it, and run it through a cold tap for about 30 seconds to stop the cooking process and remove excess starch. 
  6. Add your Rice to your Frying Pan of Pork and stir through on the heat for 2 minutes to warm the Rice.  
  7. Plate up with an extra sprinkle of fresh Red Chilli, fresh Coriander and Spring Onions, and enjoy.