My little sous-chef!

I find over and over again that snacking is an area where people continually fall down when trying to follow a healthier diet.

If you use a menu plan, mealtimes can be pretty simple. But, snacks are often a problem.

A solution to that is to plan your snacks also, not just your main meals.

I recently mentioned that I was speaking at a ladies meeting, and that evening I shared a snack recipe, which I think is delicious, easy and nutritious.

This recipe keeps really well in the fridge (up to 5 days), so it is a good one to make on the weekend, when you have a little time, then you enjoy throughout the week as a healthy snack option.

It’s also ideal for kids lunch boxes.

And, while I’m on the topic, it’s great for getting your kids involved in baking, too, as it’s really easy to include them when you make a simple recipe like this

Anyway, here is my recipe. I hope you enjoy it, too.

Healthy Granola Bar Recipe

MGF

**apologies for the stock image, I will update will an actual image of my granola bars next time I make them.

This recipe is very easy and fast to make, and what I really love is that it’s made in muffin cups, which means no fiddly cutting afterwards!

Ingredients

1/2 cup whole nuts (your choice, but I like to use almonds)
1 ½ cups dried fruits (for example cranberries, apricots and raisins)
1 cup rolled oats
1 tsp vanilla extract
Pinch cinnamon (add more if you like)
1/4 cup pumpkin or sunflower seeds
1/2 cup nut butter
2 bananas, mashed

Method:

1. Preheat the oven to 180 degrees.
2. In a food processor, coarsely chop the nuts and dried fruits. Add to a bowl, then mix in the oats, vanilla, cinnamon, and seeds.
3. Mix the nut butter and bananas until a paste forms, then add this to the other ingredients, and mix well.
4. Spoon into lightly greased muffin cups, and bake for 10 to 15 minutes, until lightly golden.

Makes about 18 bars.

What’s your favorite healthy granola bar recipe? Please share your recipe with us below…

So, I’ve been doing a little more research on chicory as a whole, and wanted to share some of that with you here on Dietriffic.

What Is Chicory?

la blasco

Chicory has a variety of uses. Its young leaves can be used to make delicious, crunchy salads. The root can be boiled and eaten (it’s related to endive and radicchio). And, the dried, roasted and ground root of the chicory plant can be used as a alternative to coffee.

If you are trying to cut down the caffeine content of your diet, chicory may be a good substitute for you, since it is caffeine free — it even looks and tastes quite similar to coffee, although it doesn’t smell the same.

Chicory Benefits

The leafy greens of chicory are a good source of nutrients, including calcium, vitamin K, folate, and potassium.

kt_ries

Chicory is touted as being beneficial for a whole host of conditions, such as reducing swelling, lowering cholesterol, and treating arthritis, etc.

Whether these claims are more than mere hear-say, I don’t know. But, one thing’s for sure, chicory is a healthy, whole food, that can and should be added to your diet on a regular basis.

The amount of ground chicory you would drink in a cup of chicory, won’t provide a large quantity of your nutritional needs, but it is a source of the prebiotic fibers, inulin and oligo-saccharides. This is important, because they encourage the growth of beneficial bacteria in the gut.

As I said already, ground chicory root can be a very good, caffeine free, alternative to coffee.

Purchasing Ground Chicory

Personally, I haven’t seen ground chicory in any supermarkets, but I was able to purchase an organic version it in my local health food store. It was £2.18 (about $3.53) for 100mls, so cheaper than what we pay, here in the UK, for a similar sized branded coffee jar.

Are There Any Contraindications?

Generally speaking, most people don’t tend to experience side effects. However, as a precautionary measure, ground chicory root should not be used by women who are pregnant (it is thought to stimulate menstrual flow), or breastfeeding mums.

So, if you would like to give chicory a go, here is a Rachel Allen recipe for you to try out.

Chicory, Blue Cheese, Pecan and Cranberry Salad

Salad Ingredients

Chicory Salad

12 pecans
1 head chicory
1/2 cup blue cheese, cut into small cubes
3 tbsp dried cranberries, very coarsely chopped
Selection of salad leaves

Dressing Ingredients

3 tbsp hazelnut oil or walnut oil
1 1/2 tbsp white wine vinegar
1/4 tsp Dijon mustard

Method

1. To make the salad, toast the pecans on a baking tray at 180c, for 5-10 minutes — don’t leave them as they burn easily. When cool, chop or crumble them roughly.
2. Trim the chicory and separate the leaves.
3. To make the dressing, put all the ingredients into a jar with a tight fitting lid, and shake vigorously to combine. Season with freshly ground black pepper.
4. Combine the cheese, nuts and cranberries in a bowl and toss with a little dressing.
5. To assemble the salad; add the chicory leaves to the salad leaves and toss with the remaining dressing. Add the cheese, nuts and cranberries, and serve straight away.

Serves 4

Have you tried chicory? What’s your favorite way to use it?

Coffee for One

There’s no doubt about it, for people who live alone, healthy cooking for one can be challenging.

I know when my husband is away, I find I could very easily opt for a tea and toast diet to save any hassle. I wouldn’t think of doing that when hubby is home for dinner.

I’ve heard it dubbed “secret single behaviour“, or in other words, the funny little habits you fall into when they’re on your own.

Your habit may be eating standing up rather than relaxing at the table, or maybe it’s scoffing a box of Cheeto’s rather than making a proper meal.

I was talking to one of my family members recently, and they commented on what a waste of time it seemed to cook a meal for one person. And, a lot of people do feel like that.

It can be difficult to get motivated when you don’t have someone to share in the good things you’ve laboured hard to produce.

However, I think it has a lot to do with how you view the process.

If you’re idea of cooking is all about nourishing someone else, and making them feel “good” with food, then it’s more likely you’ll feel a bit lonely when you cook for one.

However, if you see cooking for yourself as a way to nourish your own body and de-stress from the day’s events, then it won’t seem like such a chore.

Here are 5 tips to help you get cooking for one

1. Make Your Favourite Foods
If there’s something you love eating, why not slot it into your menu plan at the top of the list. That way you’ll get the ball rolling with a good meal, and hopefully your enthusiasm will continue throughout the week.

Also remember that cooking for one gives you a great opportunity to try out new recipes and different techniques (without performance pressure), which you can then impress your friends with when you have guests over.

2. Change Your Thinking
Try to make eating more than simply a chore. Think of it as a time to relax and unwind from your day.

Enjoy the cooking process as well as eating — put on some music, light some candles, basically do whatever it takes to make cooking and eating more enjoyable for you personally.

3. Choose Quality Ingredients
The thing about using poor quality ingredients is it increases your likelihood of having a disappointing meal. And, that’s a sure-fire way to make your inspiration to cook for one vanish.

4. Cook in Batches
I do this a lot, and find it really helpful. The idea is you make a big pot of something, then either have it for a couple of nights, or freeze some to have later on in the month.

5. Use What’s in Your Fridge
If you’re like me, you probably have a few random items lurking in the back of your fridge — wilting spinach, a few approaching sell-by-date eggs, and and some questionable chicken. But, you may be wondering what to do with them before they have an appointment with your waste bin!

Well, take a look in your fridge, then hop onto FoodieView, a fab site where you can type your available ingredients, e.g. “spinach, eggs, chicken,” into the search engine, and FoodieView will find online recipes relating to your available items.

It’s a great way to prevent waste, and come up with combinations you wouldn’t normally think of.

Recipe for One

Kippers With Potatoes and Beetroot Salad
from GoodtoKnow

Here’s a lovely salad for one person with a healthy twist. And, it’s an easy way to get more fish into your diet.

Serves: 1
Preparation time: 10 minutes
Cooking time: 20 minutes

Marinate the kipper 2 – 3 days in advance of eating, for the flavour to develop. Make the potato salad up to 24 hours before serving. Also, it may seem like a lot of olive oil in the recipe for just one serving, but there needs to be sufficient to cover the fish.

Ingredients
For the kipper:
1 kipper, filleted
1tsp crushed coriander seeds
1 shallot, peeled and thinly sliced
1 bay leaf
1 lemon, grated zest and juice
4tbsp olive oil
1tsp wholegrain mustard
Salt and freshly ground black pepper
Mixed salad leaves to serve

For the potato salad:
4 – 5 new potatoes, scrubbed
2 spring onions, trimmed, washed and sliced
1tbsp chopped dill
2tbsp light mayonnaise
1tbsp shredded beetroot from a jar, drained

Method

1. For the kipper: Place the fillet in a dish and sprinkle with the coriander seeds. Add the shallot, bay leaf and lemon zest. Whisk together the lemon juice, olive oil, mustard and pour over the fish. Season with black pepper.
2. Cover the dish and chill the kipper in the fridge for at least 2 – 3 days before eating it. Turn the fillets and shallots daily so that they are thoroughly coated in the dressing.
3. For the potato salad: Cook the potatoes in boiling water for about 15 – 18 minutes, or until they are just tender. Then drain and rinse under cold running water to cool quickly, before slicing.
4. Mix the sliced potato, spring onion and dill into the mayonnaise with the beetroot, and season with salt and pepper. Cover the bowl and keep the potato salad chilled until serving. Remove the potato salad from the fridge at least 15 minutes before serving so that it comes to room temperature. Scatter the salad leaves into a plate and spoon over the potato salad. Drain any excess oil from the fish fillet, and serve it on top.

I’d love to hear your tips – what gets you excited about healthy cooking for one?

So, if your sandwich menu doesn’t extend much beyond PB&J, it’s time to pep things up a little.

Mark Northeast of Funky Lunch had a desire to turn an ordinary lunchtime sandwich into something a bit different. He has certainly succeeded in doing that!

Sure, at first glance it seems like these masterpieces will take ages to create, but many of them won’t take much longer than the time you waste standing in line at Subway.

And, you must admit, these are sure to impress…

What’s your favorite design?

Caterpillar, Crocodile, Dragon

Lola, Kitty, Giraffe

Piano, Nemo, Nessy

Pig, Ship, Poorbear

Spongbob, Pacman, Rocket

Sid, Mouse, Flowers

Gruffalo, Robot, Ben 10

Lion, Confused, Mater

I absolutely love the Giraffe, the Piano and Nemo of course!!

Funky Lunch are hoping to produce a book to show you exactly how to create these awesome sandwiches, so keep an eye out for that. If you want to know more about them and keep up-to-date, join their Facebook group, or follow them on Twitter.

Images used with permission and many thanks from Funky Lunch creator Mark Northeast.

Well, it is possible. I’ve dealt a little with this subject in the past, and it seems quite a few people don’t like vegetables.

So, what can you do if you want to be healthy, but vegetables simply aren’t your thing?

10 ways to make vegetables taste better…

1. Pack in the flavour
Just because vegetables are healthy doesn’t mean they have to taste bland. Add extra flavour to them with a little pepper, garlic powder, herbs, spices, or citrus juices.

For example, a light squeeze of lemon or lime juice after you steam your vegetables can add a nice surprise. Or, try sautéing them with herbs, olive oil, and garlic.

You could also add dried or fresh spices, such as jalapeño peppers for a spicy alternative.

2. Don’t overcook
There’s nothing worse (in my opinion at least) than overcooked, soggy veggies – yuk!

Remember, you only need to cook them for a short time. This not only helps to maintain the majority of the nutrients, but most vegetables taste better when they have a little bite.

flickr: lollyknit

3. Presentation is everything
No one wants to eat something that’s been slopped on the plate like a dog’s dinner! Instead, try to think of how your dinner will look in advance, and then choose vegetables which will enhance the look e.g. lots of bright colours/textures etc.

Think broccoli with chicken. Stir-fry vegetables with white fish. Green beans with salmon, and so on.

4. Be sneaky!
If you don’t like large chunks of vegetables in your food, try grating or puréeing them into soups, casseroles, curries, and pastas dishes – this can be a great way to mask the flavour and texture.

5. Vary your cooking method
Whatever cooking method you choose – grilling, roasting, boiling, steaming, BBQ-ing  – it will create different flavours in the end result. So, if one method of cooking doesn’t do it for you, try something else.

How about grilled zucchini, BBQ-ed red pepper, or roasted pumpkin?

Click the next page to see five more tips on how to make vegetables taste good…

The Mediterranean-style of eating has been shown to be extremely healthy, and it’s also one that’s varied and delicious.

In fact, many studies have shown that the closer people follow the Mediterranean-style diet, the less likely they are to die from either heart disease or cancer.

So, what exactly is the Mediterranean diet made up of?

• Lots of plant-based foods such as whole grains, fruits and vegetables, nuts, seeds, legumes
• Moderate amounts of fish, and poultry, with little red meat
• Olive oil as one of the main fat sources
• Low or moderate amounts of dairy produce
• Also, an active lifestyle

So, given the evidence in favour of this eating style, I thought a few healthy Mediterranean recipes would be helpful.

Here are 10 Mediterranean-inspired recipes for you to try

#1 Mediterranean Breakfast Plate

Prep time: 5 minutes
Serves: 3

Ingredients:

4 large tomatoes, cut in wedges
200g cucumber, cut in chunks
100g reduced fat feta cheese, cut in thin slices
9 black olives
2 teaspoons olive oil
Freshly chopped marjoram, to sprinkle
Freshly ground black pepper, to sprinkle
6 slices oat, soy and linseed bread to serve

Method:

1. Arrange the tomatoes, cucumber, cheese and olives on a serving plate.
2. Sprinkle with olive oil, marjoram and pepper, and serve with the bread.

Recipe source

#2 Mediterranean Breakfast Pita

This recipe could also be used as a light meal suitable for any time of the day.

Prep time: 5 minutes
Cooking time: 5 minutes
Serves: 2

Ingredients:

1/4 cup chopped sweet red pepper
1/4 cup chopped onion
1 cup egg substitute
1/8 teaspoon pepper
1 small tomato, chopped
1/2 cup torn fresh baby spinach
1 1/2 teaspoons minced fresh basil
2 wholegrain pita bread (6 inches)
2 tablespoons crumbled reduced fat feta cheese

Method:

1. In a small non-stick skillet coated with cooking spray, cook the red pepper and onion over medium heat starting to brown. Add egg substitute and pepper; cook over medium heat until eggs are completely set, stirring occasionally.
2. Combine the tomato, spinach and basil, and spoon into the pita bread. Top with the egg mixture and sprinkle with feta cheese. Serve immediately.

Recipe source – with edits

#3 Chunky Mediterranean Soup

Prep time: 15 minutes
Cooking time: 45 minutes

Ingredients:

1/4 medium eggplant, chopped into chunks
2 small Zucchinis, chopped into chunks
3 medium tomatoes, finely diced
1 medium onion, finely diced
Handful green beans, chopped into chunks
3 small celery sticks, chopped into chunks
3 medium carrots, sliced into rounds
Large pinch dried parsley
Ground black pepper
Water

Method:

1. First place the onions and tomatoes into a large pan with a little water and boil on 5 minutes. Now add celery, carrots and green beans, adding more water to the pan (enough to cover the vegetables). Bring to the boil, then simmer with the lid on for 15 minutes.
2. Then add pepper to taste, and a large pinch of dried parsley. Stir well.
3. Next add your chopped eggplant and zucchini. It will look like you need to add more water but you should not have too (the vegetables you are adding here turn into water once they start to cook). Stir well again, bring to the boil with a lid on, and simmer for 10 minutes.

Recipe source

#4 Roasted Vegetable Salad

This Mediterranean inspired salad is ideal for a healthy mid-week meal served with crusty wholegrain bread, and some grilled fresh fish for a deliciously healthy meal.

If you’re a bit pushed for time, prepare the day before and keep fresh in your fridge for the following evening.

Prep time: about 15 minutes
Cooking time: 45 minutes
Marinating time: 4 hours
Serves: 4

Ingredients:

1 small eggplant, cut into 1-inch-thick slices
1 red pepper, cored, seeded, and cut into 2-inch squares
1 yellow pepper, cored, seeded, and cut into 2-inch squares
4 baby zucchini, halved lengthways
1 tablespoon olive oil
1 garlic clove, crushed
4 canned anchovy fillets, drained and finely chopped (optional)
2 tablespoons finely chopped fresh rosemary
Ground black pepper
1 tablespoon olive oil
1 tablespoon red wine vinegar
1 teaspoon honey
1 teaspoon Dijon mustard
Sprigs of fresh rosemary (optional)

Method:

1. Preheat the oven to 400°F. Lay the eggplant slices in a single layer in a large roasting pan. Arrange the red and yellow peppers and zucchini around the eggplant, placing them cut sides up.
2. Brush the vegetables lightly with the oil, then scatter the garlic, anchovies (if using) and chopped rosemary over the vegetables, adding pepper to taste. Roast the vegetables for 25 to 30 minutes.
3. Cover the vegetables with foil and roast until they are tender (about 10 to 15 minutes). Transfer the cooked vegetables to a large dish and drizzle the cooking juices over them.
4. Whisk the dressing ingredients together and pour over the vegetables. Cover and leave to cool completely, then put the vegetable salad in the refrigerator to marinate for at least 4 hours.
5. Remove the salad from the refrigerator 1 hour before serving so it can return to cool room temperature if desired. Garnish with sprigs of rosemary.

Recipe source – with edits

#5 Chickpea and Carrot Bulgur Salad

Prep time: 10 minutes
Cooking time: 15 minutes
Serves: 8 (as side dish)

Ingredients:

150g bulgur wheat, rinsed
100g carrots, thinly sliced, or grated
Bunch of spring onions, trimmed and sliced diagonally
410g can chickpeas, drained and rinsed
4 tablespoons extra-virgin olive oil
4 tablespoons lemon juice
40g fresh flatleaf parsley, chopped

Method:

1. Put the bulgur wheat into a pan, pour over 400ml boiling water and place over a medium heat. Simmer, then reduce the heat and cook gently for 10-15 minutes, until just softened. Drain, cool under running water and drain again. Put in a large bowl.
2. Meanwhile, thinly slice by hand, or grate the carrots. Add to the bowl with the spring onions and chickpeas. Mix together well.
3. Whisk the oil and lemon juice together. Toss through the salad with the parsley just before serving.

Recipe source

#6 Mediterranean Vegetables with Tahini Dressing

Prep time: 10 minutes
Cooking time: 40 minutes
Serves: 4

Ingredients

1 Aubergine
1 red pepper, seeds removed and cut into strips
1 yellow pepper, seeds removed and cut into strips
3 courgettes, cut into rounds
1 red onion, cut into half moons
6 tomatoes, peeled and quartered
4 tablespoons olive oil
1 tablespoon balsamic vinegar
3 teaspoon ground cumin,
2 teaspoon harissa, or other hot condiment
Ground black pepper
150ml plain yoghurt
150ml tahini
2 lemons, juice only
4 tablespoons water,
4 tablespoons extra virgin olive oil
4 cloves garlic, crushed
Coriander

Method:

1. For the vegetables preheat the oven to 190C/gas 5.
2. Put the aubergine, peppers, courgettes, red onion and tomatoes into a large roasting pan in a single layer.
3. Mix the oil, vinegar, cumin and harissa together. Pour over the vegetables and season well with freshly ground black pepper.
4. Stir the vegetables round to make sure they are all coated. Roast for 40 minutes or or until the vegetables are tender and slightly charred.
5. For the dressing beat the yoghurt into the tahini using a fork and add the lemon juice, water, olive oil and garlic. Taste and season with pepper if required. You may also want to add a little more water or olive oil to thin the mixture.
6. Once cooked, arrange the vegetables on a large platter. Leave at room temperature if you are serving within a couple of hours, or refrigerate and bring to room temperature before serving. Drizzle with the dressing, scatter with the coriander and serve.

Recipe source

#7 Mediterranean Chicken

This is a wonderful fibre-rich recipe with a host of heart healthy ingredients, and it’s so easy to cook. If you don’t have a Dutch oven simply use a large pot with a lid.

Prep time: 20 minutes
Cook time: 1 hour
Serves: 4

Ingredients:

2 tablespoons olive oil
1 whole chicken (about 3 1/2 pounds), cut into 8 serving pieces, skin removed
1/4 cup flour
Bulb fennel (1 1/2 pounds), trimmed and sliced
4 cloves garlic, slivered
1 cup chicken broth, low sodium
2 tablespoons fresh lemon juice
1/4 teaspoon each rosemary, thyme, and pepper
1 can (19 ounces) white cannellini beans, rinsed and drained
1/2 pound green beans, cut into 2-inch lengths

Method:

1. Preheat oven to 350°F.
2. In the Dutch oven (or large pot), heat the oil over a medium-high temperature. Dredge the chicken in flour, and sauté until golden (about 4 minutes per side). Transfer to plate.
3. Add the fennel to your pan, reduce the heat to medium, and cook stirring often, until fennel is golden (about 7 minutes). Add the garlic and cook for 1 minute. Then add the broth, lemon juice, rosemary, thyme, and pepper. Bring to a boil, and finally add the chicken back into the pot, cover, and place in the oven.
4. Bake until chicken is done (about 35 minutes). Stir in kidney beans and green beans, and bake for a further 5 minutes.

Recipe source – with edits

#8 Seafood Couscous Paella

Prep time: 5 minutes
Cooking time: 15 minutes
Serves: 2 (1 1/2 cups each)

Ingredients:

2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 clove garlic, minced
1/2 teaspoon dried thyme
1/2 teaspoon fennel seed
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Pinch of crumbled saffron threads
1 cup no-salt-added diced tomatoes, with juice
1/4 cup vegetable broth
4 ounces bay scallops, tough muscle removed
4 ounces small shrimp (41-50 per pound), peeled and deveined
1/2 cup whole-wheat couscous

Method:

1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron and cook for 20 seconds.
2. Stir in tomatoes and broth, bring to a simmer. Cover, reduce heat and simmer for 2 minutes.
3. Increase heat to medium, stir in scallops, stirring occasionally for 2 minutes. Add shrimp, stirring occasionally for 2 minutes more. Stir in couscous.
4. Cover, remove from heat and let stand for 5 minutes. Fluff before serving.

Recipe source

#9 Seared Tuna with Bean and Olive Salad

For best results use fresh tuna steaks for this dish. They’re not only delicious, but you’ll also get a good dose of healthy omega-3s, which are missing in tinned tuna.

Prep time: 10 minutes
Cooking time: 5 minutes
Serves: 3

Ingredients:

410g can cannellini beans
1 finely sliced small red onion
2 finely sliced celery sticks
French dressing
Bag of rocket leaves
3 fresh tuna steaks
Black olives

Method:

1. Drain and rinse cannellini beans and put them into a bowl. Add red onion and celery sticks, drizzle with a little French dressing and season well. Divide a bag of rocket between 3 plates and spoon the bean mix over the leaves.
2. Brush tuna steaks with olive oil and fry on a griddle for 2-3 minutes each side. Place the tuna on top of each salad and scatter a few black olives onto each plate to serve.

Recipe source

#10 Sardines with Courgettes and Yellow Pepper

Why don’t we eat more fresh sardines? There’s simply no excuse – they’re tasty, inexpensive, and full of healthy omega-3s. Hopefully this recipe will restore your faith in these lovely little fish!

You can serve this dish warm, or make it in advance to serve with a leafy salad. But, if you don’t like dealing with fresh fish, tinned sardines are also acceptable.

Prep time: 10 minutes
Cooking time: 30 minutes
Serves: 4

Ingredients:

12 fresh sardines, scaled and filleted
4 tablespoons flour, seasoned with a pinch of salt
3 tablespoons olive oil
4 garlic cloves, finely chopped
1 dried chilli, deseeded and sliced (optional)
2 yellow peppers, de seeded and diced
3 small or medium courgettes, sliced
Juice of 1/2 lemon
2 tablespoons extra-virgin olive oil
Small handful of fresh, small basil, oregano, marjoram or mint leaves

Method:

1. Dust the sardine fillets in the flour. Heat 1 tablespoon oil in a wide frying pan, when it’s just smoking, fry half the sardines for no longer than 1 minute on either side. Remove from the pan and drain on kitchen paper.
2. Add another 1 tablespoon of oil and fry the remaining sardines the same way. Set aside with the others. Heat the rest of the oil. Add the garlic and chilli and reduce the heat. Add the peppers, and cook gently until the peppers are soft and starting to brown. This may take 15 minutes, so watch them. Once soft, add the courgettes and cook until soft and starting to brown.
3. Meanwhile, make a dressing with the lemon juice, oil and herbs. Take the cooked vegetables off the heat and mix with the dressing. To serve, lay the fish on a large plate and scatter the vegetables over them. Bulk it up with olives, anchovies or capers for a real Mediterranean feast.

Recipe source – with edits

Check out my previous article Mediterranean eating in five easy steps.

Photo: Market in Santorini by Mary

Dieting has become so popular that it’s estimated around 70 percent of the female population, and 30 percent of males have followed one at some stage.

The worrying thing is that many people don’t seem too concerned about whether the diet they choose is healthy or not – all that matters is losing a few pounds!

Although diets often produce results in the short term, unfortunately very few can maintain this weight loss for the months and years that are ahead.

Thus the yo-yo cycle of dieting continues, and it’s often to the detriment of your health long-term.

So, why don’t diets work?

#1 Diets are not designed to work!

If everyone could simply lose weight and keep it off, there would be no money in it for the diet companies.

In fact, most of their profit is made from repeat orders, for example in shakes, soups, and ready meals.

If you think about it, it’s really not in the interest of diet companies for you to lose weight and keep it off, is it?

I believe that many programs are actually designed to keep you fully dependant on their products for life. The consequence of stopping using their products is weight gain.

This is why following a ‘diet’, which teaches you about portion control, eating real food,  and also looking at the emotional side of eating, is so important.

Anything short of this is bound to fail.

#2 Dieting is a short term fix

If you think of dieting as a short term thing, you are probably setting yourself up to fail.

This is because when you don’t plan for the future, you are really only thinking a couple of months ahead. So, when you lose a few pounds, you end up going back to your old eating habits, and gaining back the weight plus extra!

Think of it this way, if you are taking medication for high cholesterol, which is successfully lowering your cholesterol levels, by stopping taking this medication you would expect your cholesterol levels to begin increasing again, wouldn’t you?

A weight loss diet works in much the same way. When you stop following the plan, you begin gaining weight again.

While it is difficult, try to think of your diet as a new way of life.

For example, if you are currently drinking shakes for breakfast, lunch and dinner, can you keep this up for life? And if not, what is your plan of action when you stop taking them? Will you go back to your old way of eating? How will you prevent this from happening?

These are very important questions to ask yourself right now. I’d suggest jotting down some solutions to these questions as a way of beginning to plan for your future right now.

#3 Diets don’t encourage exercise

Many weight loss diets do not encourage both exercise and healthy eating as a whole package. However, if long-term weight loss success is what you’re after you need to realise that exercise and a healthy diet go hand in hand.

If your current diet promises you can, “Lose 10 pounds without any exercise!” be wary of it.

One of the problems with losing weight and not exercising is that you are losing muscle as well as fat. The more muscle you lose the slower your metabolism becomes, which will eventually make it even more difficult to lose weight.

Try to get in some exercise every day. Remember, it doesn’t have to be intense, but you should notice your heart rate increasing. Aim for at least 30 minutes, but preferably somewhere around 60 minutes every day.

#4 Diets don’t create lifestyle changes

If you want to achieve and maintain a healthy weight you need to work on making lifestyle changes that you can maintain for life, not simply a one off event.

Check out my free ebook, “The Lifestyle Makeover Guide” for more tips on doing this.

Focus on making small gradual changes in how you eat, for example stitching from one bottle of coke per day, to water. Or, swapping your afternoon chocolate cookie for an apple and some peanut butter.

Instead of learning all about the latest fad diet on the market, why not endeavour to learn as much as you can about controlling food portions? This is something that will be a huge help to you in the future.

It will also enable you to eat the foods you love, but in correct proportions, rather than eating a bunch of foods you just don’t even enjoy every day. Much more satisfying!

#5 Diets can slow your metabolism

Diets are often extremely restrictive in calorie intake, which can cause your metabolism to slow down.

This means you burn fewer calories each day. And, if you’re not exercising, you will also be losing lean muscle mass, which further slows your metabolism.

Make sure your calorie intake isn’t too restrictive. 1,200 calories per day is considered to be a very restrictive diet, and it won’t give you the nutrients and energy that you need for your body to stay healthy.

#6 Dieting makes you feel like a failure

Research shows that no matter what weight you are, dieting can make you hungry, and create powerful cravings for the very foods you are trying to avoid, such as sugar and fat.

Not only do these cravings lead to overeating, but it usually ends up causing feelings of guilt and failure.

Rather than viewing lapses as a sign that you’ve failed, you should think of them as inevitable. Now, this is not to say you go out of your way to eat the foods you are trying to avoid. However, you shouldn’t beat yourself up every time you overeat.

Telling yourself, “I’ve totally blown it again,” only serves to make you feel inadequate, and a victim in the yo-yo cycle.

A more balanced eating plan would allow you to have small amounts of your favourite foods, without the guilt factor, or the possibility of falling off the bandwagon every time you’re around unhealthy foods.

You must remember you are the one in control. So, take control of the situation, and don’t let food rule your life!

#7 Diets don’t help with your emotions

Do you eat to help you deal with emotional problems, rather than because you’re hungry?

Many people do, but a diet simply won’t help you with this. If anything, it can make you even more depressed, because it becomes one of the issues that cause overeating.

Check out my post on emotional eating and how to over come it.

#8 Dieting doesn’t change your core habits

If you are to lose weight and keep it off, you will have to make permanent changes to your eating and exercise habits.

It’s commendable to want to be a healthy weight and to manage your eating, but dieting as we know it, is not the way to do it.

For long-term weight loss, you will need to change your whole lifestyle. While this may sound completely daunting, trust me it is completely do-able.

In fact, you may even find it much easier than many of the diets you’ve been following throughout your lifetime.

So, what is a good diet?

A healthy diet for weight loss is balanced, nutritious, and enjoyable.

It will encourage you to:

• Get five (or more) portions of fruit and veg each day
• Eat fibre-rich foods
• Reduce your intake of fat (especially saturated and trans fat)
• Reduce your sugar and salt intake
• Drink plenty of water
• It doesn’t encourage excluding whole foods groups, such as carbs, meat or dairy
• It doesn’t focus on single foods, such as cabbage soup, or meal replacement bars

Check out this article on common weight loss mistakes.

What are your weight loss secrets? Perhaps you’d like to share your story with the other readers – we’d love to hear from you!

As a result I’m often wondering what to make…or I end up having the same things every week, which can be quite boring.

So, I thought I’d do a bit of research, and since I’ve already shared some healthy lunch ideas recently, I thought I’d specifically cover some healthy lunch ideas for weight loss.

The result?

Well, here are 18 delicious healthy lunch ideas for weight loss conscious individuals. If you give them a go, be sure to let me know.

Prepare on weekends…

The secret to healthy eating is to plan ahead.

So, if you can set aside a few hours at the weekend, or on a free weeknight, you can easily prepare healthy lunches for the week ahead that you, or your whole family will enjoy.

Any of the following salads could be made on the weekend and then stored in an airtight container until needed.

Serve in small plastic containers, with a leafy green salad for a complete meal.

Salads…

#1 Bean potato and beetroot salad
Serves 8 (2 tablespoons each)

450 grams potatoes, cut into 3cm pieces
2 cups frozen broad beans
450 grams can baby beets, drained, quartered
2 cups watercress sprigs, half a bunch
1 small onion, thinly sliced
¼ cup flat leaf parsley leaves
¼ cup fat free French dressing

1. Cook potatoes in large saucepan of boiling water for 8-10 minutes, or until just tender. Drain, and rinse under cold water.
2. Place beans in a heatproof bowl, cover with boiling water. Stand for 5 minutes, or until tender, then drain, and rinse under cold water. Peel and discard skins. Place beetroot on a plate lined with a paper towel, and pat dry.
3. Put potatoes, beans, watercress, onion, beetroot and parsley in a bowl. Drizzle with dressing, and toss to combine.

#2 Lime and coriander couscous
Serves 6

1 cup couscous
1 cup boiling water
2 teaspoons of finely grated lime rind
Juice from half the lime
2 tablespoons of fresh coriander, finely chopped
1/4 red onion, finely chopped
1/2 red capsicum, finely chopped
1 Lebanese cucumber, finely chopped

1. Place couscous in a heatproof bowl, add boiling water, cover and stand for 5 minutes.
2. Toss through lime rind and juice, coriander, onion, capsicum, and cucumber.

Serve in small pots with a large leafy salad, and veggie crudites.

#3 Tuna pasta salad
Serves 4

250g pasta spirals
1/4 reduced fat mayo
1 tablespoon lemon juice
125g cherry tomatoes, quartered
1/2 medium green capsicum, sliced
6 button mushrooms, sliced
1/4 cup fresh parsley, finely chopped
95g can tuna in spring water, drained

1. Cook pasta according to packet instructions. Drain and rinse under cold water.
2. Combine mayo with lemon juice in a large bowl. Add pasta, tomatoes, capcium, mushrooms, parsley, and tuna.
3. Transfer to an airtight container and refrigerate.

#4 Tabouli salad
Serves 4

2 large tomatoes, finely chopped
1/2 cup cracked wheat (burghul)
1/4 cup lemon juice
4 cups fresh parsley, chopped
1 cup fresh mint, chopped
1 small red onion, finely chopped
1/4 olive oil

1. Place tomato, wheat, lemon juice in a bowl, and stand for 30 minutes, or until the wheat has softened.
2. Add the rest of the ingredients, and toss to combine.

Serve with plain yoghurt and lebanese style bread.

#5 Veggie sesame salad
Serves 4

1 tablespoon sesame seeds
4 cups savoy cabbage, shredded
2 large carrots, grated
1 large zucchini, grated
1/3 cup honey soy dressing, salt reduced

1. Heat a small frying pan over medium heat. Add sesame seeds, and cook for 2-3 minutes until golden.
2. Place cabbage, carrot and zucchini in a large bowl, add dressing and two-thirds of the seeds. Toss to combine, top with remaining seeds to serve.

#6 Chickpea and tomato salad
Serves 4

400g can chickpeas, drained, rinsed
1/2 small red onion, finely chopped
200g cherry tomatoes, quartered
2 tablespoons fresh coriander, chopped
2 tablespoons balsamic vinegar
1 tablespoon olive oil

1. Combine peas, onion, tomatoes, and coriander in a bowl. Add vinegar, and oil, and toss to combine.
2. Cover in plastic wrap, and stand for 30 minutes for flavours to develop before serving.

#7 Crunchy broccoli salad
Serves 6

1 head fresh broccoli, cut into bite size pieces
1/4 cup red onion, chopped
1/2 cup raisins
3 tablespoons white wine vinegar
2 tablespoons white sugar
1 cup reduced fat mayo
1 cup sunflower seeds

1. In a medium bowl combine the broccoli, onion and raisins. In a small bowl, whisk together the vinegar, sugar and mayo. Pour over the broccoli mixture, and toss until well mixed. Refrigerate for at least two hours to allow flavours to develop.
2. Before serving, sprinkle over the sunflower seeds.

Soups….

If you have facilities at work to reheat food, soup is an excellent healthy lunch option. Alternatively, you could bring a thermos flask of soup if you don’t have kitchen facilities, or your work involves a lot of traveling.

#8 Wholesome mushroom soup
25g pack porcini mushrooms
2 tbsp olive oil
1 medium onion , finely diced
2 large carrots, diced
2 garlic cloves, finely chopped
1 tbsp chopped rosemary
500g fresh mushrooms, such as chestnut, finely chopped
1.2l vegetable stock (salted reduced)
5 tbsp marsala
2 tbsp tomato purée
100g pearl barley

1. Put the porcini in a bowl with 250ml boiling water and leave to soak for 25 minutes. Heat the oil in a pan and add the onion, carrot, garlic, rosemary and seasoning. Fry for 5 minutes on a medium heat until softened. Drain the porcini, saving the liquid, and finely chop. Tip into the pan with the fresh mushrooms. Fry for another 5 minutes, then add the stock, marsala, tomato purée, barley and strained porcini liquid.
2. Cook for 30 minutes, or until barley is soft, adding more liquid if it becomes too thick.

Recipe adapted from BBC Good Food

#9 Spiced lentil soup
2 tsp cumin seeds
Pinch chilli flakes
2 tbsp olive oil
600g carrots , washed and coarsely grated
140g split red lentils
1L hot vegetable stock (reduced salt)
125ml reduced fat milk

1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 minute, or until they start to jump in the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside.
2. Add the oil, carrots, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
3. Whizz the soup with a blender until smooth. Season to taste and finish with a sprinkling of the reserved toasted spices. Serve with wholegrain bread.

Recipe edited from BBC Good Food

#10 Chickpea spinach and pasta soup
Servings: 6

1 tbsp olive oil
1 large onion, chopped
2 cloves garlic, crushed
1 can diced tomatoes
4 cups vegetable broth
1 can chickpeas, drained
1/2 cup small pasta shapes
227g fresh spinach, coarsely chopped
1/4 tsp pepper

1. Heat the oil in a large saucepan. Add the chopped onion and garlic and cook for 6 to 8 minutes until just softened.
2. Pour in the tomatoes, broth, chickpeas and pasta. Bring to a boil over medium-high heat, then lower heat and simmer  for 10 minutes, or until the pasta is tender, but not mushy.
3. Stir in the chopped spinach and cook for 1-2 minutes. Season with pepper to taste.

Recipe edited from Kaboose

Click for more healthy lunch ideas for weight loss…

The trick is to be choosy about the ingredients and portion size. If you really need a sweet fix after dinner each night, I’d suggest sticking with fresh fruit, and save these yummy low fat desserts for once or twice a week.

If your sweet tooth is the downfall of your dieting efforts, then try these 25 delicious low fat healthy desserts…

Fruit desserts…

#1 Raspberry Mousse
Prep time: 10 mins
Serves: 12

Ingredients:

• 2 – 10 ounce packages frozen raspberries, thawed and divided
• 2 1/2 teaspoons cornstarch
• 1 – 14 ounce can fat-free sweetened condensed milk
• 2 tablespoons lemon juice
• 1 – 8 ounce container frozen “lite” non-dairy whipped topping, thawed

Preparation:

1. In saucepan, combine 1 package undrained raspberries with cornstarch; cook and stir until thickened and clear. Chill.
2. In blender, combine remaining drained raspberries, sweetened condensed milk and lemon juice; blend until smooth. Place in bowl and fold in whipped topping.
3. Spoon half the mousse mixture into dessert glasses; top with equal portions of raspberry sauce then remaining mousse mixture. Chill until ready to serve.

#2 Spiced Oranges
Prep time: 10 mins
Serves: 4

Ingredients:

• 4 medium orange
• 1 tsp vanilla essence
• 1/2 tsp ground cinnamon
• 1/2 cup sugar
• 400 g natural yoghurt

Preparation:

1. Remove skins from oranges with a sharp knife, catching any juices on a plate. Slice oranges thickly and place in a shallow dish, with reserved juice.
2. Add the vanilla essence and combine with oranges. Add ground cinnamon and sugar. Stir to combine. Cover and refrigerate for several hours for flavours to develop. Allow oranges to stand at room temperature for 30 minutes before serving.
3. Serve oranges drizzled with juice and topped with natural yoghurt.

#3 Chilled Berry Compote
Prep time: 10 mins
Serves: 6

Ingredients:

• 500g mixed frozen berries
• 310mls grape juice
• 500g natural yoghurt, to serve
• Mint sprigs, optional

Preparation:

1. Place berries in a food processor. Add the grape juice and process until smooth.
2. Pour the compote into serving glasses, and swirl with a scoop of natural yoghurt.
3. Dress with a sprig of mint.

#4 Caramelised Apples with Roasted Pecans
Prep time: 20 mins
Serves: 4

Ingredients:

• 40g pecan nuts, roughly chopped
• 1/4 cup brown sugar
• 2 tablespoons water
• 1/4 teaspoon ground nutmeg
• 4 large Golden Delicious apples, peeled, cored, and sliced
• Natural yoghurt, to serve

Method:

1. Roast pecans in a medium, heavy-based frying pan over medium-high heat for 3 to 4 minutes or until golden. Remove and set aside.
2. Combine sugar, water and nutmeg in frying pan. Reduce heat to medium. Cook, stirring often, until sugar dissolves and mixture bubbles.
3. Add apples to pan. Stir to coat in sugar mixture. Cook, turning often, for 8-10 minutes or until apples are tender. Sprinkle apples with pecans. Spoon into serving bowls. Serve with natural yoghurt.

#5 Zesty Stewed Rhubarb
Prep time: 15 mins
Serves: 4

Ingredients:

• 12 stalks rhubarb (or 600g any fruit), chopped into 2 cm pieces
• Juice and finely grated zest of 1 lemon
• 1/4 cup sugar
• 1 tsp vanilla essence
• 1 tsp group cinnamon
• 2 tbsp orange juice
• Natural yoghurt, to serve

Preparation:

1. Place all ingredients in a deep stainless steel frying pan. Cook over low heat for 8 minutes, or until soft. Allow to cool until just warm.
2. Refrigerate until needed. Serve with natural yoghurt.

Source: The CSIRO Total Wellbeing Diet, by Dr Noakes, and Dr Clifton.

#6 Honey Grilled Peaches with Mascarpone
Prep time: 10 mins
Serves: 4-8

Ingredients:

• 1-2tbsp honey
• 4 peaches, halved and stoned
• Mascarpone, to serve
• Raspberries, to serve
• Mint leaves, to decorate

Preparation:

1. Warm the honey, if necessary, to make it runny, then spread it over the cut sides of the peaches.
2. Grill, cut-side down, for 2-3 minutes, then rotate 90° and cook for a further 2-3 minutes – to give a charred grid pattern on the fruits.
3. Serve immediately with scoops of mascarpone in each centre with 2-3 raspberries on top. Decorate with sprigs of mint.

#7 Nutty Raspberry Fool
Prep time: 15 mins
Serves: 4

Ingredients:

• 225g fresh raspberries
• 2 tbsp honey
• 500g pot of Greek yoghurt
• Zest of one lemon
• Chopped hazelnuts

Preparation:

1. In a glass bowl, crush the raspberries with a fork. Add the honey and mix until well combined. Leave to stand for 10 mins to draw out the juices of the raspberries.
2. Meanwhile, put the Greek yoghurt into another large bowl, add the zest of one lemon and beat until smooth.
3. Spoon 2 tablespoons of the raspberry mixture into a glass and top with 2 tablespoons of the yoghurt mix. Continue to the top of the glass and sprinkle with hazelnuts. Chill for 15 minutes before serving.

Click on the next page to read our bread and cake low fat dessert recipes…

We all know the media is manipulated, but nonetheless we’re still interested!

Unfortunately, in their search to be slim and beautiful more often than not they favour the most stupid, radical, and downright weird diets on the planet!

Lets take a look at the extreme lengths our celebs go to:

#1 Uma Thurman’s Raw Food Diet

This diet gets my number one spot because of it’s complete grossness! The idea is that raw food contains live enzymes which boost energy, these enzymes are destroyed during cooking. The diet is said to extend to raw meat, including beef, venison and duck. Yuk! Really Uma, what were you thinking?

#2 Kate Winslet’s Facial Analysis Diet

In a world where very few things are new, this is pretty ingenious! An analysis is carried out based on the lines, tone, and texture of the face in order to determine dietary and mineral needs, deficiencies and intolerances. Once your facial type has been identified, you can begin one of 9 prescribed eating plans. I love this for it’s sheer innovation, but it is completely stupid!

#3 Reese Witherspoon’s Baby Food Diet

I really like Reese, and I’d love to think she’s much smarter than this crazy diet, but the evidence isn’t looking promising! Apparently, she’s been know to control her calories and portions by eating jars of baby food. We all know that baby food is nutritious…for babies, but let me tell you it isn’t nutritionally complete for adults. Come on, this is ridiculous!

#4 Jennifer Lopez’s Grapefruit Oil “Diet”

Apparently Ms Lopez carries around a vial of grapefruit oil. Why? Well, the aroma is supposed to affect your liver enzymes, activating the nerves, which cause fats to be broken down and burnt off. Erm…sounds utterly ludicrous to me!

#5 Kim Cattrall’s Fish Facelift Diet

I have to admit Kim looks great for her age, but I have a sneaky suspicion it’s more to do with good genes, than this crazy facelift diet. The diet not only promises weight-loss, it also promises a younger looking body. It’s based on the theory that all health problems are caused by “inflammation,” so if salmon is eaten three times a day, inflammation will be combated. Complete rubbish of course – yes, oily fish is good for you, but even healthy foods shouldn’t be consumed in excess!

#6 Sarah-Michelle Gellar’s Cabbage Soup Diet

In this diet cabbage soup forms the bulk of all eating over seven days. It’s claimed you can lose 10 pounds in a week, which of course is unhealthy, unsustainable, and mostly water loss, rather than fat. The soup is also said to be highly unpalatable (anyone surprised by that?). I have however, a sneaky suspicion this diet would do wonders for your bowels!

#7 Beyonce’s Master Cleanse Diet

This is a very scary, and potentially dangerous diet. The cleanse involves drinking only lemonade made from fresh lemon or lime juice, maple syrup, water and Cayenne pepper. No solid foods are eaten for the entire cleanse, which lasts at least 10 days.  Beyonce is reported to have dropped 20 pounds in two weeks on this diet. Honestly, wouldn’t common sense tell you that this is completely and utterly wrong?

#8 Kate Beckinsale’s Sundowner Diet

This diet is simply a re-packaging of the old lie that you shouldn’t eat after 6pm, with the only rule being no carbs after the sun goes down! It’s said that high-calorie foods eaten in the evening get stored up as fat. There’s no evidence for this theory, it’s just a cleaver regurgitation of old news!

#9 Kylie Minogue’s Grapefruit Diet

I was a pretty big Kylie fan when I was younger, especially when she duetted with Jason Donovan – oh the shame! Anyway, these days Kylie is said to keep her petite figure by consuming half a grapefruit before all meals. The theory is that grapefruit contains enzymes, which help speed up the bodies fat burning ability. There is, however, little truth to this.

#10 Victoria Beckham’s ‘Eat Like a Bird’ Diet

Posh seems to change her diet more often than she changes her hair style, which is saying something! She has been reported to live on a diet of soya beans, strawberries, and lettuce, and to drink two pints of algae and a seaweed shake every day. Come on Posh, don’t you know variety is the “spice” of life?

#11 Gwyneth Paltrow’s Macrobiotic Diet

It’s thought that Gwyneth is so extreme in her eating habits that its verging on orthorexia. She’s said to follow an organic and macrobiotic diet, only eating 100% natural foods, with no processed or refined food, meat, fish, eggs or dairy produce. This complicated plan removes entire food groups, never a good sign Gwyne!

#12 Christina Aguilera’s 7-Day Color Diet

This crazy diet and beauty plan is based on eating one colour for each day of the week – white, red, green, orange, purple, yellow, and rainbow. There’s no doubt about it, eating a colourful diet is extremely beneficial for our health, but can someone please tell me why it’s necessary to separate these colours into specific days?

My advice?

When you’re choosing a new diet, opt for something you can stick with, think of it as more of a “lifestyle” plan, rather than yet another yo-yo, faddy diet!

Best wishes!