Naturific

Top 7 Healthy Pasta Recipes

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Pasta, apart from being one of the cornerstone foods of the Mediterranean diet, is a great favorite because it requires so little time to prepare. It also comes with great health benefits: it is rich in carbohydrates and fiber, it has selenium and manganese and it also has folate and carotenoids.

Top 7 Healthy Pasta RecipesPasta is eaten with an accompaniment so you have to be careful to choose those that are low in calories if you want to have a healthy meal. There are plenty of pasta recipes that you can make, but let us look at 7 that are healthy and that are also very easy to prepare. It is important to note that there are different kinds of pasta – spaghetti, macaroni, noodles and penne are just examples.

Penne with shrimp, feta and olives

All these are ingredients that you can find easily in the supermarket.

Ingredients

– 8 ounces of penne
– Half a pound of medium shrimp already prepared
– Some freshly ground black pepper
– 2 tables olive oil
– 1 clove of garlic
– ½ an onion, thinly sliced
– ½ head of fennel, cored and thinly sliced
– ¼ cup white wine
– 1 15 ounce can of crushed tomatoes
– ¼ cup of pitted olives, roughly chopped
– ¼ cup of feta cheese, scrambled
– 2 tablespoons fresh oregano

Method

1. Cook the penne as directed on the packet. Before you drain, save a cup of the water.

2. Pat the shrimp dry and season with the salt and pepper. Using a large skillet, heat 1 tablespoon full of the olive oil. Add the shrimp and cook until pink in the middle. Put on a plate.

3. Heat the remaining olive oil, add onion, garlic and fennel and season with salt and pepper and then cook until golden brown. Stir in wine and tomatoes and then stir in the olives, shrimp and penne and then add the reserved pasta water to lighten the paste. Serve, sprinkle with the feta and oregano.

Pasta with roasted red peppers and goat cheese

For those days when you literally have just minutes to prepare a meal, this recipe is just perfect.

Ingredients

– 2 tablespoons of olive oil
– 2 cloves of garlic, crushed
– 1 cup thinly sliced roasted red peppers
– Salt and freshly ground red pepper
– 3 ounces goat cheese
– ¾ pound any kind of pasta
– 4 large basil leaves sliced

Method

1. As you are boiling water for the pasta, heat the olive oil in a heavy skillet. Add garlic and cook for 30 seconds. Add the red peppers and stir for about a minute. Season with salt and pepper and stir in the basil and the cheese.

2. When water is boiled, salt it and then add the pasta. Take out a cup of the boiling water and add it to the red peppers and stir it in until the cheese starts to melt. Drain pasta. Your meal is ready to serve.

Spaghetti with asparagus and lemon

This is also another very easy pasta recipe and it is filling and healthy.

Ingredients

– 1 pound of whole-wheat spaghetti
– 1 lemon
– 1 bunch of asparagus
– ½ cup ground parmesan cheese
– 1 tablespoon olive oil
– Freshly ground black pepper

Method

1. Cook the spaghetti as directed. Before you drain, take out half a cup of the water.

2. Grate the zest from the lemon and squeeze out the 2 tablespoons of lemon juice. Trim the asparagus into ribbons.

3. Still in the pot, toss the spaghetti asparagus, lemon zest, lemon juice, cheese, salt and pepper and add enough of the spaghetti water to make a thin sauce. Your meal is ready. You can grate a little more parmesan to sprinkle after you serve.

Tuna and olive pasta salad

Pasta can also be enjoyed as a salad, so try this out.

Ingredients

– 8 ounces whole wheat penne pasta
– ¼ cup pesto
– 1 can oil-packed tuna
– ¼ cup kalamata olives pitted

Method

1. Cook pasta as instructed on the package. Reserve ¼ cup of the pasta water, drain the rest and run the pasta under cold water. Return it to the pot.

2. Put the pesto and 2 tablespoons of the pasta water in a bowl and whisk. Put it into the pasta together with the tuna (drained), olives and black pepper. Toss. Your salad is ready to eat.

Greek pasta with tomatoes and white beans

This recipe is also easy to prepare and takes very little time.

Ingredients

– 2 cans diced tomatoes
– 1 can of cannellini beans
– 10 ounces fresh spinach
– 8 ounces penne
– ½ cup crumbled feta cheese

Method

1. Cook the pasta as directed on the packet.

2. Put tomatoes and beans in a non-stick pan. Boil over medium heat and then reduce the heat and simmer for 10 minutes.

3. Add the spinach and then stir continuously for 2 minutes until spinach is wilted.

4. Serve with your favorite pasta sauce and sprinkle some feta cheese.

Ziti with tomato-pesto sauce

Ziti is one of the most common pasta meals among Italians. Try this recipe and find out why they love it so much.

Ingredients

– 12 ounces ziti pasta
– 2 tablespoons pesto
– 1 jar tomato basil pasta sauce
– Salt
– ½ cup parmesan cheese

Method

1. Cook the ziti pasta as directed on the package and drain.

2. To make tomato-pesto sauce, mix the pesto and basil pasta sauce in a pan and stir. Leave it to simmer and add salt to taste.

3. Toss the pasta with the tomato-pesto sauce.

4. Serve and sprinkle with parmesan cheese.

Pesto chicken Florentine

We haven’t tried pasta with chicken yet, so here you go.

Ingredients

– 4 skinned chicken breasts cut into strips
– 2 cups fresh spinach leaves
– 1 package dry alfredo sauce mix
– 2 tablespoons pesto
– 8 ounces penne
– 1 tablespoon grated romano cheese
– 2 tablespoons olive oil
– 2 cloves finely chopped garlic

Method

1. Cook penne as directed on the packet.

2. Heat oil in a skillet over medium heat. Add garlic and cook for 1 minute. Add the chicken and cook for about 8 minutes each side. When almost ready, add the spinach and stir until spinach wilts.

3. Prepare alfredo sauce as directed on packet and stir in 2 tablespoons of pesto.

4. Add the chicken and spinach to the pasta and stir in the mixture of alfredo and pesto. Serve and top with the grated cheese.

There! 7 healthy pasta recipes that you can make in just minutes. Bon appetit!

Top 8 Canned Tuna Recipes

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One of the most versatile of all foods, Tuna is often presented in a bland and uninspiring dish. Delicious when prepared correctly, it can in fact make some of the most impressive meals around. We took a look at the best canned tuna recipes, each of which is healthy and tasty, let alone easy to make. For those on a budget, these may be the most helpful recipes around!

Tuna and Pasta Salad

This is a classic dish, but sometimes it is not given the credit it deserves. You will need the following:

– One can of tuna
– A teaspoon or two of parsley flakes or leaves
– A grated carrot and one large chopped tomato
– Pasta of your choice – we like the smaller varieties for this recipe
– Virgin olive oil, salt and pepper to taste

Cooking is simple: boil the pasta as per the instructions, stirring in the carrot and tomato, parsley, and salt and pepper. It will take no longer than ten minutes, after which you should drain the pasta and then add the olive oil, stirring to coat. Choose whether to have the salad cold or hot – it’s up to you – add the tuna, and serve.

Tuna Stuffed Potatoes

This is a superbly inventive dish that is both delicious and healthy, although it does require an hour and a half for preparation. You need:

– Four baking potatoes
– A couple of cups of grated cheddar cheese
– A chopped onion and chopped green pepper
– Mayonnaise
– One can of tuna

There really are few recipes as easy as this: preheat the oven to 375f and while doing so wrap the potatoes in foil. Bake for an hour, and then spilt the potatoes and take out the filling while taking care not to damage the skin. Mix the ingredients in with the potato, replace in the skins and sprinkle on the cheese, then bake for 20 further minutes for a truly delicious meal.

Classic Tuna Melt

This really is an all-time classic recipe, and one that delivers a very tasty meal at little cost. Here’s what you need:

– 2 Cans Tuna
– Celery, onion and tomatoes to your liking, all chopped finely
– Mayonnaise and parsley, salt and pepper to taste
– Cheese as per your taste
– Bread slices

Mix all the ingredients together thoroughly in a large bowl, adding salt and pepper to taste, while toasting the bread lightly under a grill. Spread the mixture on the un-toasted side of the bread and return to the grill, adding a slice of cheese on top if you wish. Grill for three minutes and serve.

Tuna Burgers

This quick and easy recipe makes great use of canned tuna and is a perfect choice for a light lunch. Here’s what you need to hand:

– Two cans of tuna
– Two beaten eggs
– One fine grated carrot and one chopped onion
– Parsley, salt and pepper to taste
– A dash of olive oil
– Soft burger buns

Mix all the ingredients together in a large bowl, and when ready, shape them into burgers. Some choose to add breadcrumbs for consistency. Heat the olive oil on a medium heat in a large skillet, and add the burgers. Cook on both sides for five minutes each, being careful when turning. Serve on buns with lettuce and tomato.

Salad Nicoise

Perfect for anyone looking for a healthy and tasty lunch or a dinner party side-salad, Salad Nicoise is a simple dish to make and will be enjoyed by all.

Salad Nicoise With Canned Tuna– One can of tuna
– Shredded lettuce
– One cup steamed string beans
– Two potatoes – red are preferred – cooked and chopped
– One tomato, chopped, and one hard-boiled egg, quartered
– One minced garlic clove
– A dash of olive oil and balsamic vinegar

Mix the oils and the garlic in a bowl, place the lettuce as a bed and coat with the dressing, arrange the rest of the ingredients in the bowl and add the remainder of the dressing, and serve as required.

Thai Tuna and Tomato Pizza

A pizza with a difference, this is a dish that combines the spiciness of Thai cooking with the delights o Italy to provide a truly delicious meal. You will need the following:

– Ready-made Pizza bases
– One can of Thai chilli flavored Tuna (or standard tuna plus some Thai chilli powder)
– Two tomatoes with seeds removed, sliced
– Chopped basil
– Some strong, spicy cheese
– Olive oil

This is simplicity exemplified: preheat the oven and coat the Pizza bases in olive oil; spread the tuna, tomatoes and cheese over the crust, cook for fifteen minutes and serve.

Tuna Light Lunch

The perfect diet lunch, this is so simple to make it will most likely become a firm favorite. All you need is ten minutes and the following ingredients:

– One can of tuna
– Four ounces of black beans
– Mayonnaise to taste
– Garlic powder
– Rice cakes

Simply mix the ingredients together and spread on the rice cakes. Substitute bread for rice cakes if preferred, and also consider other spices and herbs to make a superbly delicious sandwich.

Tuna and Sweetcorn Sandwich

An absolute classic, this one takes just a few minutes to make and involves the simplest of ingredients; it is also a very healthy option and perfect for a diet lunch. You require:

– One tin of tuna
– One tin of sweetcorn
– Half a cup of mayonnaise
– Crispbread or buns
– Salt and pepper to taste

Drain the tuna and sweetcorn and mix together in a bowl; stir in the mayonnaise, spread on the crispbread or buns and season to taste. For an alternative, substitute tomato for sweetcorn, and maybe add a touch of garlic. What could be simpler?

The above eight recipes are just a few of the many different ways that a can of tuna can be made into a delicious meal. Use these as your template and experiment with other ingredients, and you will have a never ending source of tasty, healthy and very cheap meals.

Top 4 Salmon Recipes

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It is hard to know where to start with salmon; not only are there so many different ways that you can cook it, it is chock-full of health benefits. It provides lots of omega 3 fatty acids which are excellent for heart and brain health, it helps the body cartilage to keep its form and it is also a great alternative for red meat – it provides protein without all the negative effects that come with beef.

Chefs across the world have figured out different excellent ways to prepare salmon. Here are 4 top recipes that you can prepare any time. It is important to ask before whether it is farmed salmon or wild salmon. Farmed salmon came about when it the wild kind was over-fished so much that market demand could not be met. Farmed salmon, compared to wild, has a different taste. In fact, people used to eating wild salmon will refuse to touch the farmed stuff. If all you have ever had is the farmed kind, it may not matter much to you.

You should also be careful about mercury levels – some waters that contain salmon have a very high degree of mercury in them, and this transfers to salmon eaters and can cause several different types of cancer. With that bit of background, let’s get on with the cooking.

Salmon and ravioli

Although not conservative when it comes to calories, this is one of the best ways you can enjoy salmon and it takes just a few minutes to prepare.

Ingredients

– 4 cheese ravioli of about 9 pounds each
– 6 ounces of salmon fillet
– 1 lemon
– 2 tablespoons of olive oil
– 6 ounces of baby spinach
– 3 cloves thinly sliced garlic
– 2 tablespoons of butter
– Some shredded parmesan cheese
– Salt and black pepper to season

Method

1. Cook ravioli using the usual method. Most of it comes packaged with instructions. If you are not entirely sure, look online for how to cook ravioli.

2. Cut the lemon in half. From one half, squeeze the juice. The other will be used as a garnish so cut it into little wedges.

3. Rinse and pat dry the salmon and then set it on a board and sprinkle with salt and pepper.

4. Heat the olive oil in a skillet on medium heat and then put the salmon in. Cook for about 8 minutes; it will start to flake. The best way to cook it in one piece is to make sure that you turn it only once – cook 4 minutes one side, turn, and cook for another 4.

5. Remove the salmon and then put in the baby spinach on for one minute and remove.

6. Put garlic, lemon juice and butter on the skillet and cook while stirring for about 2 or 3 minutes.

7. Divide the salmon into 4, serve with the ravioli and then sprinkle the sauce that you have just made. Your salmon and ravioli is ready to eat.

Smoked salmon and apple salad

This is an excellent way to eat light and it also takes a short time to prepare. If you are looking to make your salads a bit more interesting, try this one out.

Ingredients

– 4 ounces of smoked salmon. If you can’t get smoked salmon, you can buy fresh and then cook it and flake it
– 3 carrots cut into carrot sticks about ½ an inch wide
– 3 celery stalks cut the same way
– 2 fennel bulbs thinly sliced
– 1 medium green apple thinly sliced
– ¼ cup of olive oil
– 1 lemon
– 1 tablespoon sugar
– ½ teaspoon salt
– 1 tablespoon of capers

Method

1. Put the salmon, the carrot, the fennel bulbs and celery and the apple into a bowl.

2. Combine all the other ingredients in a jar, close the jar and shake hard until all the ingredients combine.

3. Drizzle the salad dressing on the salad and then let it stand for 10 minutes. Toss once, after 5 minutes.

4. Throw in the capers. You can provide extra lemon if needed, but the salad is ready for eating as it is.

Salmon burgers

Salmon Burger RecipeHow about a healthy salmon burger? You will have avoided the regular red meat burger and you will have a delicious substitute.

Ingredients

– 1 pound fresh salmon, filleted and cut into 1 inch wide pieces
– 1 cup breadcrumbs – try panko, they work better
– 2 green onions, sliced burger-style
– 2 tablespoons grated ginger
– 1 clove crushed garlic
– 2 eggs, lightly beaten
– 2 tablespoons soy sauce
– 1 tablespoon lemon juice
– 2 tablespoons vegetable oil
– Some lime mayonnaise

Method

1. Rinse and completely dry the salmon and then place in the food processor. Run it until the salmon is completely ground.

2. In a bowl, combine the panko, green onions, ginger, garlic, eggs, soy sauce and lemon juice, then put in the salmon and mix thoroughly.

3. Lay out foil and then divide the contents of the bowl into patties 1 inch thick. Cover with sarong wrap and set in the fridge for at least 30 minutes. You can leave them there for up to 8 hours.

4. Heat the vegetable oil in a skillet and then cook your patties. Be careful not to break them – turn once after 4 minutes and then again.

5. Serve on buns with lime mayonnaise and lettuce.

If you are not sure how to make lime mayonnaise, there are plenty of recipes online. You may not know what panko is – it is breadcrumbs made the Japanese way.

Skillet seared salmon

This is an excellent salmon recipe – low in calories and easy to prepare.

Ingredients

– 6 ounces of sliced salmon, 1 inch thick.
– 1 tablespoon olive oil
– 4 tomatoes, seeded and chopped
– 1 jalapeno, seeded and sliced
– 1 tablespoon butter
– ¼ cup fresh cilantro

Method

1. Wash and pat dry the salmon and then season with salt and pepper.

2. Heat olive oil in a non-stick skillet large enough for the pieces to have enough room to cook.

3. Cook the salmon for 4 minutes each side and halfway during the process, increase the heat to burn the salmon a little bit. Lower the heat and then cook until the salmon flakes easily.

4. Put it on a platter and then put the tomatoes, the jalapenos and the butter on the hot skillet. Cook for one minute. Sprinkle this sauce over the salmon and then sprinkle cilantro. Your skillet seared salmon is ready to eat.

4 excellent recipes you can use to enjoy salmon. There are plenty more, but each time you cook salmon, you should take care not to overcook – it loses its appeal and doesn’t taste as good as when cooked just right.

Top 11 Healthy Snack Recipes

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Are you concerned about commercially made snacks? If you are, you are not alone. A lot of people who are trying to stay healthy worry about the amount of sugar and unhealthy fats that are present in most of the snacks that you find in the supermarket. Most people resort to these snacks simply lack the time to prepare healthy snacks at home. Well, here are 11 health snacks that will take only minutes to prepare.

Homemade microwave popcorn

You would be surprised at how many people are ignorant about the fact that they can make their own popcorn – they usually reach for the prepackaged stuff which usually contains too much salt and you never know what kind of fat was used. You can get raw popcorn at where you buy pulses and grains.

Ingredients

– Raw popcorn
– Salt or butter or any other flavor you would like
– Brown paper bag and a stapler

Method

– Put ¼ cup of popcorn into the paper bag. Fold across the top and staple along the fold. Make sure to stick to this amount of popcorn – more might strain the bag and tear while in the microwave.
– Pop in the microwave for about 4 or 5 minutes. The pops will come fast in the beginning and then slow down. Wait until the pops are about 5 seconds apart – most of the corn has popped.
– Take out the bag and add whatever flavors you wish. Add while the popcorn is hot – cold popcorn doesn’t take in flavors very well.

Healthy pizza

Healthy Pizza RecipeWe all love pizza but it comes with too much to worry about – the calories go straight to the tummy and the hips, and eating too much of it can lead to obesity and other health problems. But because giving up pizza entirely is not really an option, here is a way to make a quick and very healthy pizza.

Ingredients

– A whole meal English muffin
– Low fat mozzarella shredded cheese
– A healthy pizza sauce

Method

– Split the muffin in half horizontally.
– Put some sauce on each of the two halves.
– Spread the 1/8 of a cup of the shredded cheese.
– Pop into the toaster oven for about 5 minutes in medium heat. Do NOT use the microwave – you will not like what your pizza will turn into.

Avocado on toast

Almost everything that you put on toast will set you back something substantial in calories. Well, avocado is one of the healthiest ways to eat your toast. It is low in calories, it is a great source of fiber and it contains only healthy fat. For this recipe, just toast some bread and then slice some avocado over it. You can add some salt and squirt a little lemon juice on for more flavor.

Nuts in yoghurt

This is an excellent snack as well as a great solution for a quick breakfast. Again, there is very little to be done here. Buy some of your favorite healthy yoghurt flavors and keep them handy in the fridge. Buy some of your favorite nuts – you can select several different ones, but they should be salt free. Any time you feel hungry, scoop some nuts into the yoghurt and you have a healthy, cheap and easy to prepare snack.

Apple chips

Not many people think about different options for apples. There are great things that you can do with them if you get creative. One the best is to slice the apples in to thin slices and then bake them slowly dry. All you need is a food processor. You don’t have to peel the apples, just get very thin slices out of them. They take about 2 hours to bake perfectly so you can leave them on as you make dinner and they will be excellent for tomorrow’s snacks.

Overnight pancakes

The secret to pancakes is finding a way to make your batter so that it can last 3 or 4 days. That way, all you have to do in the morning is fire up the griddle and make the pancakes. Here is an excellent recipe:

Ingredients

– ¾ cups white flour
– ¾ cups rolled oats
– 1 teaspoon baking soda
– ½ teaspoon salt
– 1 tablespoon of sugar
– ½ cup yoghurt
– ¾ cup milk
– 2 eggs

Method

Mix it all up in the food processor and then put in a bowl, cover and set it in the fridge. This recipe serves 4 but you can make more to last longer.

Sweet potato fries

These are a great replacement to regular fries and this recipe uses brown sugar to make them particularly delightful.

Ingredients

– 2 medium sweet potatoes
– 1 tablespoon brown sugar
– 2 tablespoons olive oil
– Salt and pepper

Method

– Preheat your oven to 4500F.
– Peel the sweet potatoes and slice them into chips.
– Place them in foil together with the sugar and the olive oil and toss a little.
– Arrange them so that there is lots of room between the slices.
– Bake for 15 minutes, turn with tongs and bake again for 15 minutes.

Healthy popsicles

Popsicles are among the most common things to snack on in hot weather. The problem is that store bought ones come with more calories than is healthy. There is no reason why you cannot make your own popsicles. All you need is a fruit and the fresh juice of the fruit. Blend the fruit a little, mix in the juice and then pour into popsicle molds. Wait about 30 minutes until they become slushy and then insert the sticks. They will set just right.

Cheese corn

We all love corn and here is a way to make it even better without piling on calories. Simply boil the corn and then coat it with parmesan cheese, stick in the microwave for a minute for the cheese to melt and you have a great snack that is low in calories. Corn is also great for fiber and it keeps you feeling full for a while.

The Jack LaLanne healthy dessert

This one gets all your fruit together and is incredibly easy to make. You need to have a banana, a handful of raisins, ¼ cup of grated coconut and a tablespoon of honey. You can mash up the banana or you can slice it into a bowl. Add the raisins and sprinkle the grated coconut. Spread the honey on top. Less than 5 minutes and you have a vitamin packed snack.

Kale chips

If you have kale in your garden or can get it in your local store, you can make kale chips. Kale gives you 450% of the vitamin A that is required daily. Here is the recipe:

Ingredients

– A bunch of kale
– 2 tablespoons olive oil
– Salt to taste

Method

– Wash the kale and the strip off the thick stems.
– Arrange them flat on foil paper.
– Drizzle with olive oil and salt and then bake until the edges turn brown – usually takes between 8 and 10 minutes and your kale chips are ready to serve.

There you have it; 11 healthy snacks that you can make on the quick and that are also pretty cheap. If you really cannot spare the short time that it takes to prepare these delicious recipes, eat fruit and nuts for snacks rather than going to the vending machine or buying snacks in the supermarket.