Healthy cooking

Last time on the blog, I talked about healthy eating, but if you found my food pyramids a little abstract, I can help by illustrating the principles with some actual meals. Here are a few meals that I’ve eaten this week.

And just in case anyone is wondering, I do enjoy my food. Although my diet is quite strict, I find all of these meals to be absolutely delicious.



It’s important to get the day started well. This is a typical breakfast of half a grapefruit, oat porridge with bananas, a slice of wholegrain bread with peanut butter, and a mug of redbush tea.

Morning snack


A pot of green tea and an apple to keep me going.



This lunch consists of a slice of wholegrain bread with camembert cheese, some tinned mackerel, a green salad with dressing, cucumber slices, pickled beetroot, tomatoes and grated carrots. Plus a glass of water to wash it down.


Another slice of wholegrain bread today, this time with an omelette, green salad, roast pepper, tomatoes, pickled beetroot and some steamed asparagus.  Dessert is a fruit salad with fat-free natural yogurt.


It’s winter, so what could be better than a bowl of homemade butternut squash soup? This is served with another slice of bread spread with homemade hummus, a slice of beef, and some tomatoes.

Afternoon snack


I enjoy my coffee strong and black, and nothing goes better with black coffee than a small piece of dark chocolate.



Salmon served with brown rice, aubergines, pepper and red onion in a tomato sauce, and some asparagus with a little butter. A pot of jasmine green tea goes very well with this.


About half of my meals are vegetarian. This is one of my favourites – lentil dahl with vegetables  served on a bed of basmati rice and accompanied by cooked spinach, yogurt dressing with garlic and fresh coriander, mango chutney, and another pot of jasmine tea.


It’s the weekend! Time for a spaghetti bolognaise cooked with added vegetables, wholegrain pasta and a glass of red wine.


A simple dessert of mango and black grapes concludes my cookery guide.


46 responses to “Healthy cooking

  1. Wow. Seeing this, I have to admit to feeling a utterly inadequate in my own diet, which includes an appalling amount of diet Dr. Pepper, snack bars, and far too many TV dinners (although they’re often Healthy Choice).

    • MIke, as I replied to Hariod last week, my intention is absolutely NOT to make anyone feel bad about food! I’m hoping to inspire and show that really healthy meals can be really tasty too. Some of these meals take a while to prepare, but the lunches only take 10 minutes. Admittedly, working from home makes this much simpler for me.

      • No worries Steve. I didn’t mean to imply I was in any kind of distress.

        I’ve actually been jonesing for cream cheese on bread since I saw your pictures earlier. You’ve also given me some good ideas for my next trip to the grocery store.

  2. It looks healthy and tasty. Good choice on the dark chocolate.

  3. I’m impressed. These look like generously large meals, and plenty of snacks too.

  4. Geeta’s pickles – excellent!

  5. Needs a lot more cheese! [grinning, ducking & running away…]

  6. I am so excited to get settled somewhere with a kitchen. (Although let’s be honest- I don’t cook much unless it comes out of my blender)
    yum. Hummus. (I can make that in the blender)

  7. at least 20 grams of meat a day (meat – good quality – is quite cheap in Poland, less than 3£), 10 grams of cheese (25% fat), a cup of cream 18% (400 grams), … (this isn’t the Atkins diet). so i guess i don’t have much chance at a wonderful life?!?

  8. yes, 200 g meat, 100 g cheese, 400 g cream, … (interestingly how much i ate this wonderful English cheeses). but it is not a typical Polish nutrition – the majority of Poles are eating just very “rationally”: that is the least fatty foods, plenty of vegetables and fruits. that i nourish badly, best it confirms that i forgot about butter (82%; 50 g) (not to mention the fact i can’t learn English) (dementia?!). — but fortunately it is a winter diet, because in warmer seasons i don’t eat so much meat! just 6 eggs (yolk only), 400 g cream, butter, some cheese, a piece of sausage, yogurt, … this may seem shocking but when we return someday to a text whose beginning you already know then surely we get closer to understanding why, e.g. there is such (cfs) …

  9. it would seem that i fell into that trap. only that it is more complicated. “too much meat leads to protein …” – so it hurts so much meat, or just e.g. a protein or fat from this meat! because consuming these quantities of meat, dairy products, as i wrote, i may consume less protein (only 70 g) than a vicious vegetarians, and in addition it is a high quality protein and not, for example. such as soy that damages the liver.
    what about cancer i have 99% sure i don’t meet personally with this individual, and we meet quite often (it isn’t a mistake!) because my “hobby” is taking care of those people who believe that carelessness isn’t anything wrong! that is, those which caught this nasty creature, but it is absolutely not his fault!
    what to overweight, then i’m in trouble since childhood, but for several years (16), when i that nourish, did not come to me even 1 kg. unfortunately, it doesn’t disappeared either!

  10. This is an off topic but is a very exciting recent event. I am just trying to get your view on those recent events.
    Particle physics is too technical for the layperson, even for great philosopher. But the discovered FACT (not the discovering processes) of nature should and must be becoming easily understandable by the layperson, even for 8th grader. So, I am trying to get your view point on some of those issues (the facts of nature, not the equations of physics).
    On December 15, 2015, CERN released the RUN 2 (13 Tev) data, and there is a hint about a bump around 750 Gev region. Thus far, no mainstream model is able to explain this.
    In Vacuum Boson Model (VBM), the first excited state of vev (ground state of vacuum energy, about 246 Gev.) sits right around at 750 Gev. The key point of this VBM model is that when 750 Gev bump shows up, the old bump (Vacuum Boson, wrongly named as Higgs boson) will be greatly reduced (if not disappear altogether) in accordance to a dynamic equation. And, this is readily verifiable even with the current (Run 2) available data. See, .
    You can ignore those calculations although they are very simple. But, you are definitely capable of evaluating the arguments of the story.

  11. Awesome. I am hungry!


  12. Steve. you’re a great and good man. unfortunately, our world is very cruel – it’s that we are honest and we believe others – is usually used against us! because, rather, it is no bread with (wholemeal, wholegrain) flour, judging from the photo. this is the bread with white flour with added bran (which have pretty little value). to give the impression that this junk is the bread with wholemeal flour. in this type of flour (wholemeal) isn’t important bran – germ of the grain is most important. i’m sorry i turned out to be so mean and stripped people of their false assumptions. the food industry is merciless and sell us anything to get the biggest profit… with at low cost!

  13. I’m really intrigued by your picked beetroot.Do you include them just for the taste (which I love) or is there more to it? I’ve been making my own yogurt for years which has been a great boon to breakfast menu, but when I discovered that I could actually make my own dal, wow, did that change things in my kitchen! You did an amazing job a photographing the food. Did you dress up the presentation for the camera? Looks great! Thanks for letting us inside your kitchen.

    • I am happy to share the secrets of my pickled beetroot with your Paula. It’s beetroot root pickled in vinegar and I buy it in jars. I like the taste, and it’s an instant way to add vegetables to a salad, so win-win. I like the colour too, but it’s important not to get it on your clothing, as it stains. BTW have you tried beetroot leaves? They are delicious!

      Home-made yogurt isn’t something I’ve ever tried. It sounds potentially messy. We make our own bread in a bread machine and hummus in a food processor. Both are very quick and easy once you get used to the routine. I try to avoid processed food whenever possible.

      Thanks for your compliments about the photography. It was harder than I expected it to be. Respect to food bloggers! I took care to make sure that crumbs were swept off the table, that I didn’t splash the soup when serving, and that the crockery was clean and all matched. It’s easy to mess up. I should probably have gone in closer for some of the shots, and taken more care with lighting, but I didn’t want my food to go cold!

      Thanks for taking a look around my kitchen 🙂

  14. Making yogurt is actually less of an event than bread making or making hummus (both of which we do here). It’s one of those things that once you get how to do it it’s not much more complicated than making a good cup of tea. The trickiest part is getting really good milk to make it with and starting with a good, live culture to add to the heated milk. I’ve been thinking for a long time about writing out (and illustrating) directions for yogurt making….when I get around to it I’ll be sure to send you a copy.

    I actually cooked up some beetroot leaves for the first time just this past summer. I couldn’t believe how good they were!!!

  15. …yes, except for the most essential additions to a great day – coffee and chocolate..

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