Healthy fast food!

Want to eat a healthier diet? Why not start with these ideas:

Salmon Fishcakes

Prep Time 10 minutes Cooking Time 20 minutes Serves 4

Ingredients 

350g salmon fillet, skinned

6 large eggs

675g potatoes

2tbsp fresh tarragon, chopped

4tbsp plain flour

100g natural dried breadcrumbs

A little rapeseed oil, for frying

Method

1 In a pan, cover the salmon with water and simmer for 5 minutes, or until it flakes easily.

2 Simmer 4 eggs in boiling water for 7 minutes. Rinse under cold water, remove the shells and chop. 

3 In another pan, boil the potatoes until soft. Mash well.

4 Mix together the mash, tarragon, flaked salmon and boiled eggs, plus 1 raw egg. Shape into 8 round patties.

6 Beat the last egg in a shallow dish. Put the flour and breadcrumbs on plates.

7 Dip each patty in flour, then beaten egg, then breadcrumbs. Lightly fry in oil for 8 minutes. 

Carrot and Chickpea Salad

Prep Time 10 minutes Serves 4 

Ingredients

2 medium oranges

1 tbsp orange juice

3 tbsp reduced-fat humous

Freshly ground black pepper

2 carrots, peeled and coarsely grated

25g roasted peanuts (unsalted)

400g can chickpeas in water, drained

130g bag rocket salad

Method

1 Remove the orange skin and pith and slice into segments.

2 Whisk the orange juice and humous together to make a dressing. Season with freshly ground black pepper.

3 Toss the orange, carrots, peanuts, chickpeas and rocket together in a bowl. Drizzle with the dressing and serve immediately.

Couscous tabouleh

Prep Time 15 minutes Cooking Time 10 minutes Serves 4-6

Ingredients

225g whole grain couscous

40g flatleaf parsley, chopped 

50g fresh mint, chopped 

½ cucumber, chopped 

4 tomatoes, chopped 

3tbsp olive oil 

Zest and juice of 1 lemon

Freshly ground black pepper

Method

1 Put the couscous in a large bowl and cover with boiling water. Leave to stand for 5 minutes until the grains are plump and tender. Drain in a sieve and rinse under cold water. 

2 Put the couscous in a large serving bowl, along with the chopped parsley, mint, cucumber and tomatoes. 

3 Add the oil and lemon zest and juice. Mix well and season to taste with freshly ground black pepper.

FIND OUT MORE:

Get tips for switching to a heart-healthy Mediterranean diet here.

Want to eat a healthier diet? Why not start with these ideas:

Salmon Fishcakes

Prep Time 10 minutes Cooking Time 20 minutes Serves 4

Ingredients 

350g salmon fillet, skinned

6 large eggs

675g potatoes

2tbsp fresh tarragon, chopped

4tbsp plain flour

100g natural dried breadcrumbs

A little rapeseed oil, for frying

Method

1 In a pan, cover the salmon with water and simmer for 5 minutes, or until it flakes easily.

2 Simmer 4 eggs in boiling water for 7 minutes. Rinse under cold water, remove the shells and chop. 

3 In another pan, boil the potatoes until soft. Mash well.

4 Mix together the mash, tarragon, flaked salmon and boiled eggs, plus 1 raw egg. Shape into 8 round patties.

6 Beat the last egg in a shallow dish. Put the flour and breadcrumbs on plates.

7 Dip each patty in flour, then beaten egg, then breadcrumbs. Lightly fry in oil for 8 minutes. 

Carrot and Chickpea Salad

Prep Time 10 minutes Serves 4 

Ingredients

2 medium oranges

1 tbsp orange juice

3 tbsp reduced-fat humous

Freshly ground black pepper

2 carrots, peeled and coarsely grated

25g roasted peanuts (unsalted)

400g can chickpeas in water, drained

130g bag rocket salad

Method

1 Remove the orange skin and pith and slice into segments.

2 Whisk the orange juice and humous together to make a dressing. Season with freshly ground black pepper.

3 Toss the orange, carrots, peanuts, chickpeas and rocket together in a bowl. Drizzle with the dressing and serve immediately.

Couscous tabouleh

Prep Time 15 minutes Cooking Time 10 minutes Serves 4-6

Ingredients

225g whole grain couscous

40g flatleaf parsley, chopped 

50g fresh mint, chopped 

½ cucumber, chopped 

4 tomatoes, chopped 

3tbsp olive oil 

Zest and juice of 1 lemon

Freshly ground black pepper

Method

1 Put the couscous in a large bowl and cover with boiling water. Leave to stand for 5 minutes until the grains are plump and tender. Drain in a sieve and rinse under cold water. 

2 Put the couscous in a large serving bowl, along with the chopped parsley, mint, cucumber and tomatoes. 

3 Add the oil and lemon zest and juice. Mix well and season to taste with freshly ground black pepper.

FIND OUT MORE:

Get tips for switching to a heart-healthy Mediterranean diet here.