HEALTHY FOOD

Yes and no. Here's what you need to know about dried fruit. Dried fruit is the snack du jour – delish, portable and (mostly) healthy. But this sweet treat can be less sunny than it looks. Take note with these tips and tricks from WH advisory board member Keri Glassman. Dried fruit comes with a lot of fibre… and kilojoules Like fresh fruit, the dehydrated kind has vitamins that are antioxidants (yay!). But because of the lack of moisture, its contents are much more concentrated. That includes fibre, which, though good for you, can cause cramps and bloat, especially if you don’t typically eat a lot of it. It also has more sugar, and thus more kilojoules. Even unsweetened fruit (which we recommend) has sugars that aren’t always easy to digest in big amounts. Making matters worse? Sulphites (a common preservative) can cause diarrhoea and headaches in some. Look for sulphite-free. …But it’s so handy Done right, noshing on these sweeties can help you avoid less nutritious s...

An easy-to-prepare midweek one-pot with cod fillet, chickpeas, ginger and spices - it's healthy, low calorie and packed with iron too! Prep: 10 mins Cook: 25 mins Serves 4 Ingredients 1 tbsp oil 1 onion, chopped 2 tbsp medium curry powder thumb-sized piece ginger, peeled and finely grated 3 garlic cloves, crushed 2 x 400g cans chopped tomatoes 400g can chickpeas 4 cod fillets (about 125-150g each) zest 1 lemon, then cut into wedges handful coriander, roughly chopped Method Heat the oil in a large, lidded frying pan. Cook the onion over a high heat for a few mins, then stir in the curry powder, ginger and garlic. Cook for another 1-2 mins until fragrant, then stir in the tomatoes, chickpeas and some seasoning. Cook for 8-10 mins until thickened slightly, then top with the cod. Cover and cook for another 5-10 mins until the fish is cooked through. Scatter over the lemon zest and coriander, then serve with the lemon wedges to squeeze over. Source:www.bbcgoo...

If you're looking for a healthy lunch bursting with the colours and flavours of summer, this delicious cod, avocado and mango salad is low in fat and calories Prep: 5 mins Cook: 8 mins Serves 2 Ingredients 2 x 125g skinless cod fillets 1 lime, zested and juiced 1 small mango, peeled, stoned and chopped (or 2 peaches, stoned and chopped) 1 small avocado, stoned, peeled and sliced ¼ cucumber, chopped 160g cherry tomatoes, quartered 1 red chilli, deseeded and chopped 2 spring onions, sliced handful chopped coriander Tip Sign up to our Healthy Diet Plan This recipe is part of our free Healthy Diet Plan. Sign up today and we’ll send you seven days of triple-tested, nutritionally-optimised recipes, plus expert tips and advice to help you look and feel your very best! Method Heat oven to 200C/180C fan/gas 6. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper. Bake for 8 mins o...

Salmon is my number one favorite "meat" so I'm always looking for a variety of ways to cook it. Here is another of several ways I like to prepare it. (I only make this with REAL maple syrup, so can't vouch for the results if you substitute.) Total Time 28mins Prep 10 mins Cook 18 mins Ingredients      3 tablespoons maple syrup     2 tablespoons soy sauce     1 tablespoon grated fresh ginger     1 1⁄2 teaspoons cornstarch, dissolved in     1 tablespoon water     4 salmon fillets     1 scallion, sliced thin (white part plus about 2-3 inches of the green)     1 tablespoon toasted sliced almonds (optional) Directions      In a small bowl whisk together the syrup through cornstarch solution until smooth.     Pour the syrup mixture over the salmon.     Bake about 15-18 minutes at 450°F until the fish flakes easily; baste with glaze halfway through c...

The past month has been a whirlwind. First up, cookbook launch! I never thought the day would come. Then, celebratory girls’ night, my grandma’s birthday in Oklahoma, Ali’s bachelorette party, Memorial Day, Jordan’s baby shower, Ali’s amazing wedding, and another girls’ night (shown here). The days are long, and I’m planning more trips for this year and next. Catching up and celebrating with friends and family has been so restorative. After all those celebrations, I’m simultaneously eager for another excuse to go dancing  and  looking forward to more lazy nights in with Cookie. Post-cookbook Kate is ready to take on the world. Believe it or not, for years after I started sharing recipes on this blog, I was still nervous about cooking for people in real life. I used to get nervous butterflies before anyone took a first bite. Maybe you know the feeling. Now that the book is finally finished, I’m so desperate to make up for lost time that I’m practically b...