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    A Guide to Healthy Eating: Do It Healthy: 3 Times a Day
    A Guide to Healthy Eating: Do It Healthy: 3 Times a Day
    A Guide to Healthy Eating: Do It Healthy: 3 Times a Day
    Ebook140 pages1 hour

    A Guide to Healthy Eating: Do It Healthy: 3 Times a Day

    By Tanya Frew

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    About this ebook

    Over 200 recipes are in this book, each with its own healthy
    benefits and fabulous taste.
    We all want to eat healthy food, but when you buy readymade
    food, you cant always be sure how healthy it is, or how
    good it will taste.
    This book makes it simple to do it yourself, with fantastic
    recipe ideas that are both healthy and delicious.
    It has easy illustrations, so that you can indulge yourself and
    your family with healthy treats, main courses and desserts.
    LanguageEnglish
    PublisherXlibris UK
    Release dateMar 23, 2012
    ISBN9781469128184
    A Guide to Healthy Eating: Do It Healthy: 3 Times a Day
    Author

    Tanya Frew

    I’ve worked as a psychology lecturer, and a support worker with autistic kids. Utmost love is my second book. First, A Guide to Healthy Eating: Do it Healthy 3 times a day. These books are a dream come true, due to my passion for healthy-living, and love as an intrinsic phenomenon. I was first inspired to write, after the death of my mother. She died from breast cancer at age 48, and we were extremely closed. Writing about my emotions, helped me through my darkest days and nights. At present, I’m enjoying motherhood, with my three beautiful young princes.

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      Book preview

      A Guide to Healthy Eating - Tanya Frew

      HELPFUL TIPS TO REMEMBER

      • All dishes are done with healthy eating in mind. Eat healthy and if you can exercise regularly.

      • Wash all meat, fruits and vegetables before using.

      • Some leftover food can be refrigerated or freeze.

      • A tip for preparing fish and meat is to wash them in lime or lemon water before cooking – or add a dash of lime or lemon juice when cooking.

      • Wash hand properly after handling raw fish

      and meat.

      • In most poultry dishes (here), meat is filleted and skin is removed.

      • When baking, prepare oven first; so it can be preheated and ready to use. Prepare all mixing equipment, baking sheet, tin, oven dish, bowls, pots or pans before prepare the mixture.

      • Runny honey is recommended for honey dishes

      • Nuts used in these recipes should be shelled before crushed, blended or grounded.

      • Most fruits used in these dishes are ripe.

      • Yogurts in these dishes are recommended to be LOW FAT.

      • Coconut milk is recommended to be low fat.

      • Pasteurized milk is recommended to be skimmed milk. Alternative milks recommended are, semi-skimmed milk, rice milk, almond milk and soya milk.

      • Butter is recommended to be a healthy, low fat or light.

      • If the top of baking products starts to burn before there are fully baked, then put foil paper over it, and lower the oven temperature slightly. Lowering the oven temperature, might cause the baking product to take more time to bake than is recommended.

      • For drop cookie, leave enough space between each before baking.

      10.png11.png

      HONEY JAMS

      How to test jam is ready:

      Spoon some jam onto a plate and put to cool. Then use your finger or a spoon to test the consistency, if it is runny, put it back on the heat until it is completely thicken and jammy. Most times with sugary jam, when it is ready, it is usually springy; it isn’t the same with honey jam. There is no springiness to honey jam, just thick jammy consistency.

      When preparing jam, be sure to stir consistently (every few minutes) while on the heat; and take note, that it doesn’t burn.

      Make sure all fruits are washed.

      Jars should be washed and sterilised before storing jam. Closed tightly and store in refrigerator or cupboards.

      To puree fruits – cut fruits into tiny pieces and put into a food processor, juicer or a blender. However, if using a blender (some blender won’t blend without water), you might need to add some water, thus add small amount of water (much less water than fruits) and blend until thick and smooth. Water should just be enough to get the blender going. The less water, the better the puree will be, as fruits have got their own water/juice.

      Mixed fruits jam

      1 ½ cups pear (pureed)

      1 ½ cups redcurrant (pureed)

      1cups plum (pureed)

      2 ½ cups honey

      1 lemon (juiced)

      Method

      Mixed all fruit purees together and pour into a large sauce pan with honey. Bring to the boil on high heat, and then lower the heat to medium-low (don’t allow puree to boil over).

      Cook for 45-60 minutes. When cooked leave to cool. Serve warm or cold with whole wheat bread, put the remainder into a clean sterilised jar with a tight lid.

      Strawberry apple and blueberry jam

      1 cup strawberry (pureed)

      2 cups apples (cooked and pureed)

      ½ cup blueberries (pureed)

      ½ teaspoon zest of an orange

      1 ¾ cups honey

      Method

      Mixed all fruit purees together and pour into a large sauce pan with honey. Bring to the boil on high heat, and then lower the heat to medium-low (don’t allow puree to boil over). Cook for 45-60 minutes. When cooked leave to cool, then serve or stored into a

      clean jar.

      Orange ginger jam

      1cup orange (pureed)

      1 cup apples (sauce/ pureed)

      1 fresh ginger (washed and cut into small pieces)

      1 ¾ cups honey

      Method

      Mixed all fruit purees together and pour into a large sauce pan with honey. Bring to the boil on high heat, and then lower the heat to medium-low (don’t allow puree to boil over).

      Cook for 45-60 minutes, once cooked leave to cool, and then serve with your choice of food or store into a clean jar.

      Plum-strawberry jam

      1 cup strawberries (pureed)

      1 cup plum (peeled and then pureed)

      1 cup honey

      1 ½ teaspoons orange zest

      ¼ teaspoon cinnamon (grounded)

      Method

      Mixed all fruit purees together and pour into a large sauce pan with honey. Bring to the boil on high heat, and then on lower the heat to medium-low (don’t allow puree to boil over).

      Cook for 40-50 minutes, once cooked leave to cool, and then serve with your choice of food or store into a clean jar.

      12.png

      Blueberry dried fruits jam

      1 cup blueberry (pureed)

      1 cup (jarred cherries in juice – pureed)

      ½ cup mixed dried fruits (blended)

      1 ¼ cups honey

      2 drops of rosewater (small drops)

      Method

      Mixed all fruit purees together and pour into a large sauce pan with honey. Bring to the boil on high heat, and then lower the heat to medium-low (don’t allow puree to boil over).

      Cook for 40-50 minutes, once cooked leave to cool, and then serve with your choice of food or store into a clean jar.

      Apple ginger jam

      2 cups apple (pureed)

      1 ½ cups mango (pureed)

      ½ cup candid ginger (blended)

      2 cups honey

      Pinch of cinnamon

      Method

      Mixed all fruit purees together and pour into a large sauce pan with honey. Bring to the boil on high heat, and then lower the heat to medium-low (don’t allow puree to boil over).

      Cook for 45-60 minutes, once cooked leave to cool, and then serve with your choice of food or store into a

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