2019-05-01_Healthy_Food_Guide_UK

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CAPRESESALAD409kcal

Arrange2 largesliced

tomatoes,75g(½large

ball)slicedmozzarellaand

freshbasilona plate.

Drizzleover1tspeach

oliveoilandbalsamic

vinegar.Servewith1 slice

sourdoughtoast

TUNASALAD380kcal

Boil150gnewpotatoes,

drain,coolandquarter.

Mixwith150gdrained

tunacannedinoil,

1 dicedtomatoand

choppedfreshparsley.

Serveoncrisplettuce

leaves,drizzledwith

balsamicvinegar

MEXICANWRAP399kcal

Crush200gdrained

cannedkidneybeanswith

a dashoftabascoand

choppedfreshparsley.

Spreada tortillawrap

with1tbspreduced-fat

hummus,pileonthe

beansandrollup

Lunch

Onourwebsite Recipesathealthyfood.co.uk

PICK

ONE

CANNELLINIBEAN

SOUP400kcal

Ina pansimmer150g

drainedcannedcannellini

beansin300mlreduced-

saltvegetablestockfor

5 min.Remove½the

beansandwhiztoa

purée,thenreturntothe

pan.Inanotherpan,heat

1tspoliveoilwith1 diced

tomatoand1 crushed

garlicclovefor5 min.Add

tothebeanswithfresh

parsleyandblackpepper

andheat.Servewith 1

slicesourdoughbread.

Followwith2 satsumas

TURKEYSANDWICH

400kcal

Spread2 sliceswholemeal

breadwitha little

reduced-fatsaladcream.

Fillwith50gcooked,

slicedturkey,shredded

lettuceandcucumber

slices.Have80ggrapes

and100glow-fatnatural

yogurttofollow

Amanda’sideas

Pick and mix your meals

Tesco Finest

Smoky Charg

Vegetable

Couscous,

£2.25/250g,

plus Reduced

Mozzarella,

60p/125g

Have ½ pack of the couscous withth

mozzarella on the side for a balanc

carbs and protein 400kcal

Grilled

fishwith

chips

andherb

salsa

314kcal

Nourishing

Moroccan

lentil

soupwith

pitta

breads

337kcal

Lagoon 10 pieceSushiLuxury

Collection, £3/235g,Morrisons

The vinegar usedinsushihelpscontrol

blood sugar spikesandtheprotein-rich

fish content fillsyouup329kcal

rilled

-Fat

he

o

Asda Prawn Mayonnaise

sandwich, £2/200g

With a total of 12g fat,

the saturated fats

add up to just 1.1g.

Providing 20g protein,

this makes a nicely

filling lunch with

enough room, calorie-

wise, for a satsuma to

follow 369kcal

Weight loss

MAY 2019 HEALTHY FOOD GUIDE 81