Six healthy meal recipes to make this week

In need of a meal plan? (Picture: Second Nature)

Now Christmas is done and dusted and the turkey leftovers are cleared from your fridge, what on earth are you going to eat this week?

As the New Year hits, many of us will want to give our food repertoire a little refresh.

And that refresh will focus on health, we reckon, if only to help soothe the lingering bloating and lethargy from eating stodge the last month.

NHS-backed healthy eating plan Second Nature is here to help, with breakfast, lunch and dinner recipes that are nourishing, delicious, and require little faff.

So if you’re drumming up your week’s meal plan right now, perhaps give these a go.

Breakfast: Peanut butter jam oats

A tasty twist on your usual oats (Picture: Courtney J Bennett)

Prep and cooking time: 12 minutes

For one serving

• 40g rolled oats
• 250ml milk (oat, soy, almond, or dairy – your choice)
• 2 tsp chia seeds or milled flaxseed
• 60g frozen berries
• 60ml water
• 1 tbsp peanut butter

1. Mix the rolled oats, milk, and 1 tsp of the chia seeds or milled flaxseed in a small saucepan, and bring to a boil.
2. Reduce heat and simmer for 4-5mins, or until the desired consistency is achieved.
3. Meanwhile, make the berry jam in another pot. Stir in the frozen berries and the remaining 1 tsp of chia seeds or milled flaxseed with the 60ml water. Simmer for 4-5mins, or until lightly stewed.
4. Transfer the oats into a serving bowl and add a splash of milk if required, to get the desired consistency.
5. Top the oats with the berry jam and 1 tbsp of peanut butter.

Breakfast: Weekend scrambled eggs

Yep, that’s right. It’s a recipe for scrambled eggs. Deal with it. (Picture: Second Nature)

Prep and cooking time: 10 minutes

:

For one serving

• 1 tbsp butter
• 3 medium or large eggs
• 1 tsp fresh chives or basil

1. Crack the eggs directly into a cold saucepan with 1 tbsp of butter. Turn on the heat and begin stirring the eggs with a spatula.
2. As the eggs start to cook (it sticks to the bottom of the saucepan), take the pan off the heat for 10-15secs and keep stirring. Once the eggs have cooled a little, return the pan to the heat. The key to this recipe is to keep stirring at all points.
3. Keep repeating step 2 until the eggs are cooked to your desired consistency (slightly runny vs. more firm).
4. Add a pinch of salt and pepper and give the mixture a final stir before serving. Sprinkle herbs over the top.

Lunch: Halloumi chermoula traybake

Bung in the oven and you’re done (Picture: Second Nature)

Prep and cooking time: 40 minutes

:

For four servings

• 2 cloves garlic
• 1 large handful fresh coriander (stalks included)
• 1 large handful fresh parsley (stalks included)
• 1 tsp ground paprika
• 1 tsp ground cumin
• ½ lemon, zested and juiced
• 2 ½ tbsp (40ml) extra virgin olive oil
• 1 medium aubergine, cut into 2cm cubes
• 2 courgettes, cut into 2cm cubes
• 2 red peppers, cut into 2cm pieces
• 1 red onion, cut into 2cm chunks
• 1 x 400g tin of chickpeas, drained
• 1 block halloumi, sliced
• ½ lemon, juiced

1. Preheat the oven to 200°C or 180°C fan.
2. Prepare the chermoula by adding the garlic, coriander, parsley, paprika, cumin, lemon zest and juice, the olive oil and a pinch of salt and pepper to a blender, and blend until smooth.
3. In a baking dish, combine the aubergine, zucchini, red pepper, red onion and chickpeas, mix through the chermoula evenly and bake in the oven for 30-40mins, or until the vegetables have softened.
4. Add the sliced halloumi on top of the vegetables and bake for a further 15mins, or until the halloumi is lightly golden. Serve with a squeeze of lemon.

Lunch: Roasted cauliflower and fennel soup

Enjoy with bacon or keep it veggie (Picture: Second Nature)

Prep and cooking time: 45 minutes

For four servings

• 1 large head of cauliflower, cut into small florets
• 3 tbsp extra virgin olive oil
• 1 small fennel bulb, roughly chopped
• 1 shallot, chopped
• 2 cloves, garlic minced
• 150mL water
• 800mL chicken stock (or veg stock if you’re meat-free)
• 300mL single cream
• 2 bay leaves
• 150g bacon, diced (leave this out if you’re veggie – it’ll still taste great)
• 60g hazelnuts
• 1 small handful of chives, sliced

1. Preheat the oven to 200°C/180 fan°C. Toss cauliflower in 2 tbsp oil on a baking sheet;. Season with salt and pepper. Roast, tossing once, until florets are browned all over and tender, 30–35 minutes.
2. While the cauliflower is roasting, add 1 tbsp olive oil to a large saucepan, over medium heat.
3. Fry the shallot, fennel and garlic until softened (5-8mins). Add 150ml water and cook until mostly evaporated (around 5mins).
4. Add roasted cauliflower, stock, cream, and bay leaves; season lightly with salt and pepper.
5. Bring to a boil, reduce heat, and simmer until cauliflower is very tender, 20 minutes.
6. While the soup is simmering, fry the bacon in a small non stick frying pan and set aside once golden brown. No need to add any oil as the bacon will release oils.
7. In the same pan fry the hazelnuts until golden and roasted. Set aside to cool and then roughly chop.
8. Remove the bay leaves from the soup and discard. Let the mixture cool slightly
9. Purée cauliflower mixture until very smooth. Using an immersion blender or blender. But ensure the mixture has cooled if using a blender.
10. Serve topped with bacon and hazelnuts.

Dinner: Beef bourguignon

A classic dish that’s super tasty (Picture: Second Nature)

Prep and cooking time: 2 hours 30 minutes

For four servings

• 1 tbsp extra virgin olive oil
• 800g beef flank or skirt, diced
• 3 carrots, sliced into rounds
• 1 celery stalk, diced
• 1 small onion, diced
• 2 garlic cloves, finely diced
• 2 tbsp tomato puree
• 200g pearl onions
• 200g baby chestnut mushrooms, halved
• 1 bay leaf
• 5 sprigs fresh thyme
• 500ml beef stock
• 300ml red wine (or extra 300ml stock)
• 1 tbsp cornflour
• 2 tbsp fresh parsley, roughly chopped

1. Preheat the oven to 180°C/160°C fan/gas mark 4.
2. Heat the oil in a large saucepan or casserole dish, over medium heat.
3. Add the diced beef and brown for 5mins, until mostly browned on the outside, but not cooked through.
4. Remove the beef from the pot and set aside.
5. Add the celery, carrot, and onion to the pot, and cook for 5-7mins, until tender.
6. Add the garlic, thyme leaves, and tomato puree, and cook for another 2mins.
7. Add the red wine, stock, pearl onions, bay leaf, and browned beef. Season with salt and pepper to taste.
8. Bring to a boil, then add the lid, and place in the oven. Cook for 1 hour.
9. Remove from the oven and add the mushrooms, plus more wine/stock, and seasoning if needed.
10. Put back in the oven for another hour.
11. Remove from the oven and put on the hob over medium heat.
12. Whisk the cornflour with a dash of water in a small bowl, then add to the pot, mixing until the sauce thickens.
13. Serve garnished with parsley or a side of green vegetables (both carb-free), or with mashed or roast potatoes.

Dinner: Bacon and borlotti bean stew

A hearty supper (Picture: Second Nature)

Prep and cooking time: 30 minutes

For four servings

(again, you can leave out the bacon for a veggie option)

• 1 tbsp extra virgin olive oil
• 1 leek, finely sliced
• 2 garlic cloves, finely diced or minced
• 220g bacon rashers, finely sliced
• 200g button mushrooms, finely sliced
• 2 small courgettes, diced
• 2 x 400g tins borlotti beans, rinsed and drained
• 300ml chicken stock
• 80ml cream or coconut milk
• 2 large handfuls kale
• 1 large handful fresh parsley, roughly chopped

Method

1. Heat the oil in a lidded frying pan or saucepan, over medium-high heat. Fry the leeks and garlic for 3mins, until softened.
2. Add the bacon and cook for 3mins, until browned. Add the mushrooms, courgettes, and beans, and cook for a further 3mins, until softened.
3. Stir in the chicken stock, cream, and kale, then season with salt and pepper and cover with a lid. Reduce heat and simmer for 5mins.
4. To bulk out this meal, add a side of steamed broccoli and sprinkle with parsley to serve.