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Recipes For Healthy Eating

Healthy recipes don’t have to be bland and boring. By using fresh and high quality ingredients, you can turn healthy vegetables and white meats into delectable dishes in no time.

Here is a three course meals comprised of a soup, salad, and a main dish, a low fat and low carb set that’s good to eat anytime of the day. The soup and salad is vegetable based without using heavy creams, instead for the soup we use yogurt as a thickening agent, and in the salad we use olive oil and balsamic vinegar as the dressing base. For the main dish, we make use of mackerel instead of beef or any cured meats. Mackerel is a fish that is high in omega 3 fatty acids and antioxidant that protects the body’s cells from damage.

Classic Tomato Soup

1 can pureed tomato

2 cups chicken or vegetable stock

Olive oil

Crushed garlic

Finely chopped onions

Dash of Worcestershire sauce

1 cup plain yogurt

Salt and pepper

Chopped parsley



Over medium heat, sauté garlic in olive oil followed by the onions. Keep stirring until the onions are transparent in color.

Add the pureed tomato followed by the stock and yogurt. Mix well. Let boil then season with salt, pepper and Worcestershire sauce. Let simmer for about 20 minutes, stirring occasionally.

You may choose to puree the mixture in a blender or food processor after turning off the heat, or serve it as is. Top with chopped parsley and croutons.

Mediterranean Salad

Romaine lettuce leaves of mixed baby greens

5 medium cherry tomatoes, cut in half

Pitted green or black olives

Green bell pepper

1 shallot, sliced thinly

1 gherkin, sliced in circles

Feta cheese (optional)

For the dressing:

½ lemon

Splash of balsamic vinegar

Extra virgin olive oil, about 5 tbsp.

1 tsp honey

Freshly ground black pepper

Dash of ground oregano


Mix all the salad items in a large bowl. To take out the sting from the shallots, you can immerse them in ice cold water for a few minutes.

Mix together all the dressing ingredients, taking care to dissolve the honey properly in the liquid. Drizzle over the vegetables and serve.

Mackerel pasta

Whole wheat spaghettini or spaghetti, 2 servings

1 tin mackerel, in brine or in olive oil

½ can crushed tomatoes

3 cloves garlic, finely chopped

Olive oil

Dash of ground or fresh oregano

Chopped basil or a dash of dried basil

Freshly ground black pepper and salt


Cook pasta according to package directions.

Over medium heat, sauté garlic in olive oil being careful not to let it brown. Add the drained mackerel and sauté until liquid has almost completely evaporated. Add the crushed tomatoes.

Stir in the pasta and season with oregano, basil, salt and pepper.

Serve and top with parmesan cheese and parsley if desired.