Our favourite Healthy Meal Ideas

As part of our 6 week challenge, we have made our own goals. Some of these goals include eating healthy foods or getting in those extra vegetables.

So, we have collected some of our favourite healthy recipes, and we are happy to share! From savoury to sweet, we have got you options to choose from.

 

Nichola’s Faux Cream of Tomato SoupHealthy Tomato Soup Recipe

Do you ever crave some warming tomato soup. But then you see the numbers at the back of the tin that are a bit too high and think to yourself ‘I didn’t realise tinned soup could be unhealthy?’

This is Nichola’s recipe that tastes exactly like Heinz cream of tomato, but this time it is A LOT healthier!

You’ll need:
  • Oil (we recommend olive oil)
  • 1 Medium Onion
  • 1 Carrot
  • 1 Clove of Garlic
  • 1-2 Sticks of Celery
  • 1 Medium Pepper (we recommend either red or yellow)
  • 1 Tablespoon of Tomato Puree
  • 25g Brown Rice
  • 850ml of Vegetable Stock
  • Black Pepper (add for your own taste)

 

  1. Heat oil in a large saucepan
  2. Add chopped onion, carrot, and celery. Stir, cover and sweat for 10 minutes
  3. Add crushed garlic, and chopped pepper. Stir and cook for another 5 minutes
  4. Then, add the rice, vegetable stock, and tomato puree
  5. Stir together, and leave on a low heat for 25-30 minutes
  6. Add black pepper to taste, and serve

 

Deb’s Air Fryer SalmonHomemade healthy salmon air fryer recipe

If you haven’t got an air fryer yet you are missing a trick, it is an incredible way to cook and to create healthy meals, especially if you are in a rush!

You’ll need:
  • 1 Salmon Fillet (it can be skinless if you’d prefer)
  • ½ Pepper
  • ½ Lemon
  • 1 Teaspoon of Butter
  • Salt and Pepper for taste
  • 2-3 Spears of Asparagus (optional)

 

  1. On a sheet of tin foil, lay out your asparagus, and place sliced peppers over the top
  2. Add the salmon over the top, and 3 slices on lemon
  3. Spread the butter evenly across the lemons
  4. Add the salt, and pepper
  5. Place in the air fryer for 12 minutes on 180°C
  6. Once thoroughly cooked, serve

We recommend having this dish with quinoa, rice, or greens

 

Joe’s Overnight Protein OatsFruity overnight oats, healthy breakfast, protein

Some say your breakfast is the most important meal of the day, and we think Joe’s protein oats should be your new favourite. You can even personalise the toppings, so it is exactly to your liking!

You’ll need:
  • 40g oats
  • 1 scoop of your favourite protein powder (Joe recommends salted caramel)
  • 3 tablespoons of Greek yoghurt
  • A drizzle of honey
  • Raspberries
  • Blueberries

 

  1. Add the oats and protein powder to a bowl
  2. Add your yoghurt and honey, and mix it all in
  3. Sprinkle your fruit on top, and pop it in the fridge overnight

You can add a little extra honey if you’d like, to give it that extra sweetness! It sets you up perfectly for a long day, and it’s great for getting extra protein in.

PS. You don’t have to leave it overnight

 

James’ FlapjacksHomemade healthy flapjacks

Having a sweet tooth and trying to be healthy can be problematic for most diets. But what if we told you that you can feed your sweet cravings whilst staying healthy.

So, if you are wanting a sweet treat but want to stay committed to eating healthy, then James’ recipe is all you need to please that craving!

You’ll need:
  • 210g butter
  • 190g demerara sugar
  • 75g golden syrup
  • 100g whole rolled oats
  • 250g rolled porridge oats
  • Sprinkle of sea salt

 

  1. Preheat the oven to 200°C, grease and line tin
  2. Add butter, sugar and golden syrup into a large saucepan, heat and mix gently until the butter has melted but you can still see visible sugar pieces, and take it off the heat
  3. Add both types of oats into the mix until all are evenly coated. Add the mix into your lined tray, spread the mixture evenly and sprinkle sea salt over the top
  4. Bake for 13 minutes, or until the top has begun to caramelise and is a light golden colour
  5. Leave to cool for 10 minutes, the mixture will harden up. Cut the flapjacks into desired shape when completely cooled down.

Each serving is only 290 calories and can be made with vegan substitutes!

 

We hope you enjoy our recipes, and if you use any please use the hashtag #BSHrecipes so we can see your incredible dishes!!

 

Get in contact with us today:

T- 01204 848887

E- info@boltonspinalhealth.co.uk

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Find out more about Bolton Spinal Health here: About Us | Bolton Spinal Health (boltonchiro.co.uk)