Tag: vegetables

Salmon and Vegetable Pie Cheap Meal for Family

Salmon and Vegetable Pie cost $4.50 meal for family of four

Recently my wife saw in the fish section of our local supermarket, salmon carcasses for only $2.99 kg. She noticed that they had plenty of meat on them, probably because the processor can’t get too close to the bone, and thought it would make a good soup.

Salmon and Vegetable Pie

Salmon and Vegetable Pie

Home she came to show me her treasure, which I immediately took control of and put half in the freezer and baked the other half. When it had cooled I easily removed the meat from the bones with a fork and put aside.

I then boiled up a few potatoes, left them to cool then mixed in the salmon with some herbs and moulded the mixture into patties. I then coated them with bread crumbs, fried them with a little olive oil and we had them for lunch with a light salad.

Several days later I removed the remaining frozen salmon, allowed to thaw overnight in the fridge then baked it as with the first batch, removing the meat from the bones when cool.  I then cut up a selection of vegetables – about a quarter of a cauliflower and a small head of broccoli, half a bell pepper and slivers  of two carrots. I put all of these in a steamer for five minutes then, using a large shallow dish, sprayed a little olive oil in the base, tossed in the steamed vegetables, sprinkled over the salmon, added a little salt and pepper and gently pressed it all down with the back of a spoon to make it reasonably level .

White sauce

Salmon and Vegetable Pie

Salmon and Vegetable Pie

Add a little butter to a pan with about ½ pint of milk, bring to a boil stirring. As soon as it begins to boil, turn the heat down to a simmer.
Next add 1tbsp of buckwheat flour to a little cold milk, mix and add to the simmering milk. Add a half cup of tasty cheddar, one cube of OXO vegetable stock or similar, add some parsley or chopped up basil, (the amount  used is a personal choice), stir until thick then pour evenly  over the vegetables.
Mix a half cup of tasty cheese to a half cup of breadcrumbs, sprinkle over the top of the sauce and add a few knobs of butter then place in a hot oven of 160c for 25 minutes or until the top is crispy.

<

Salmon and Vegetable pie

a very cheap, tasty, and filling meal that will easily feed four, healthy meal for the family

Eat Healthy Foods and Lose Weight

 

Eating Healthy Foods = Weight loss when desired

Eating healthy foods is a no-brainer, yet statistics clearly show the increase of obesity resulting in subsequent increases in heart disease, diabetes, strokes and a huge array of cancers. Make no mistake, these are the direct result of years of eating unhealthy foods plus eating more than we can burn up. Americans in particular are well known for the consumption of extra large portions and their population has one of the world’s biggest obesity problems.

What are the unhealthy foods

Sugar the silent killer

Sugar the silent killer

Unhealthy foods are those that are highly refined package products found in abundance in our supermarkets. They include desserts, pies, ready made meals, buns, cakes, processed cheeses, margarine and butter and many more. Products made with white flour, breakfast sugar coated cereals, soft drinks (excluding diet drinks), corn oil, excessive use of salt, to name a few. Of them all, Sugar is by far the worst. It’s in over 70% of supermarket food items, including very high levels in most soft drinks

Healthy foods

Best Salad for healthy living

Best Salad for healthy living

Healthy foods can be frozen or fresh vegetables, raw fresh fruit, fish, olive oil, avocado oil, nuts, herbs, spices, filtered water, to name a tiny few. Eating unhealthy food as opposed to wholesome healthy foods, can be largely blamed on parents failing to teach their children by not providing a good healthy diet and allowing so much sugar in their food. However, in fairness to the  parents – schools, governments, and food manufacturers have to take much of the blame for the levels of obesity-related diseases in our society today. Schools for failing to control the foods that are eaten in school grounds and for not educating the youngest of the children; Governments for failing to bring in legislation controlling levels of sugar, salt and corn oil in foods; and manufacturers for failing to use healthier alternatives to the ingredients they use.  

How to lose weight

As already mentioned,  over-eat and you will get fat. Weight affects not only how you look but, all too often, how long you will live and, most importantly, the quality of your life. The way to lose weight is simple – eat less calories/kilos/joules than you burn up in energy. Try eating off a smaller plate than normal and avoid all those bad foods mentioned above; eat lots of greens and colored vegetables, fish, chicken (without skin) and cut back on potatoes; avoid white bread, eat no more than two slices of multi-grain bread per day, eat a minimum of cheese, avoid cream, drink lots of water. Read my book.

e-book on Healthy Meals

Recipes designed to for the dieter

How to Cook Healthy Meals in Minutes is only $3.50 from amazon its full of recipes that can be cooked in very quickly, they taste great (my own formulated  recipes) the best part is most of these recipes are designed to reduce weight and for the busy working Mum who after a hard days work, still wants to create something tasty and quick for the family. The recipes focus on providing the very best balanced meal for the whole family, whether your dieting or wanting healthy meals for your family, How to Cook Healthy Meals in Minutes is a good choice. Food and what you eat is only one part of any weight lose program, to stay healthy requires some form of exercise, many people of course get this in their normal days work, they burn calories as they go about their day. but for all those office workers lies the problem of consuming too many calories and simply not burning them up. You have several choices, go to the gym, buy some gym equipment for home use, walk or jog for 30 minutes each day or my favorite the 7 minute work out  What I like about this program is, most likely like you I simply don’t have the time or the inclination to go to the gym or to be honest I find working on gym equipment to be terribly boring, but the 7 minute workout  is right for me, seven minutes of varied high intensity I can put up with, and best of all see on the scales the results of my efforts If you agree or disagree with this article your comment are welcomed.

Creating life style ©right; 2014 Frontier Theme