Despite nutritional research indicating that there is no safe permanent weight loss achievable except through exercise and self-discipline, people continue to run to outpatient clinics specializing in weight loss treatment with both conventional and state-of-the-art laser procedures in hope of waving a magic wand and losing weight in one instance.

Instead of self-discipline, people prefer to opt for the far riskier and more expensive liposuction and chin liposuction surgeries rather than simply educating themselves to eat the appropriate food and undergo a gradual, moderate exercise regime.

There are many numerous diets which may or may not appeal to different persons but following is a simple and inexpensive fare from one of the better known diets containing in themselves healthy, wholesome ingredients which can promote gradual weight loss without any need for a full body or chin liposuction whatsoever.

One sample healthy food recipe taken from let’s say the Mediterranean region has typically and historically been enjoyed for centuries by those nations surrounding the Mediterranean. It is extremely palatable, fairly inexpensive, and quickly prepared.

Seafood Antipasto Ingredients :

• Slices of tomato, red onions, sliced garlic cloves, green or black olives
• Green, red or Greek-style Pepperonicini peppers
• Anchovy fillets, slices of sardines and calamari
• Slices of chorizo or pepperoni sausages
• Extra Virgin Olive Oil is lightly poured over all ingredients

A careful examination of this healthy food recipe will show one of prime ingredients to be the fish which contain iodine and unrefined sea salt. Iodine, a prime nutrient found mostly in the sea, is needed by the thyroid gland which in turn regulates the body’s metabolism and consequently its weight loss.

Tomato, onions, garlic and peppers are all low-glycemic carbs which utilize body fats. The fish and sausages are low-purine proteins which are quickly digested by the body and burn fat faster than poultry or red meats.

A body’s fatty oil requirements will be amply supplied by the olive oil, olives and small amounts of sausage and Omega-3 fatty acid found in the fish.

Eating naturally and exercising gradually will virtually guarantee that no risky nor expensive liposuction procedures will ever be needed by those who part-take of healthy eating recipes such as the one found above.

?

Ingredients :-

• 4 pears, peeled but stalks left on
• 100 g (3 1/2  oz) caster sugar
• 250 ml (8 fl oz) red wine
• 1 long sliver of lemon rind ( prepare extra for decoration )
• lemon balm sprigs ( to decorate )
• 125-250 ml (4-8 fl oz) water

Serving Information:-

• Serve for 4 pax ( just nice for teatime ! )
• Preparation time: about 15 minutes.
• Cooking time: about 1  1/2 hours.

Dietary Information ( per serving ) :-

• kcal 240
• kJ 1020
• protein 1 g
• fat 0 g
• CHO 51 g

Dessert Preparation Process

1. Put the pears into a deep ovenproof casserole which is just large enough to hold them standing up.
2. Put together the wine, sugar and lemon rind into a small saucepan. Bring to the boil and cook, stirring them until the sugar has dissolved.
3. Pour the syrup over the pears and add enough water to come just level with the stalks.
4. Cover the dish and bake in a preheated oven, 160°C  (325′F) ,  for 1 1/2 hours ( or until the pears are tender when tested with fine skewer ).
5. Remove the pears from the over and leave to cool.
6. Cover the casserole and chill ( spooning the syrup over the pears from time to time ).
7. Serve with sprigs of lemon balm and slivers of lemon rind.

• 500 g (1 lb) dried spaghetti
• 2 x 50 g (2 oz) cans anchovies in oil ( to drained )
• 1/2 tablespoon freshly grated Parmesan cheese
• 1 garlic clove ( to crushed )
• 2 tablespoons chopped mint
• 1 fresh orange ( finely grated rind and juice )
• pinch of sugar
• salt and pepper

Serving Information:-

• Serves for 6
• Preparation time: 15 minutes
• Cooking time: about 15 minutes

Dietary Information :-

• kcal 345
• kJ 1463
• protein 15 g
• fat 5 g
• CHO 64

Pasta Cooking Processes

1. Bring a large saucepan of lightly salted water to the boil.
2. Add the spaghetti, stir and cook for about 10-12 minutes until just tender.
3. Meanwhile, chop the anchovies and put them in a medium saucepan with the garlic.
4. Stir with a wooden spoon, pressing the anchovies so that they break up and become almost puréed.
5. Add the orange rind and juice, the sugar and pepper to taste.
6. Stir the sauce vigorously over a low heat until heated through and combined with the anchovies.
7. Drain the spaghetti well and turn it into a warmed serving bowl.
8. Pour over the sauce, add the Parmesan and half the mint and toss together quickly.
9. Serve at once, sprinkled with the remaining mint.

Ingredients :-

• 4 turkey breast fillets, about 150 g (5 oz) each
• 25 g (1 oz) cranberries ( to defrosted if frozen )
• 300 ml ( 1/2 pint) cranberry juice
• Half  tablespoon vegetable oil
• 1 tablespoon sugar
• salt and pepper
• thyme sprig ( to garnish )

For Stuffing :

• 500 g (1 lb) turkey breast meat ( to minced )
• 1 large onion ( finely chopped )
• 50 g (2 oz) fresh white breadcrumbs 175 g (6 oz) canned chestnuts ( to chopped )
• 1 teaspoon chopped thyme
• 1 tablespoon vegetable oil
• 25 g (1 oz) dried cranberries
• 2 teaspoons chopped sage
• 1 egg, beaten

Serving Information:-

• Serve for 4 pax
• Preparation time: about 20 minutes.
• Cooking time: about 1hour 15minutes.

Dietary Information :-

• kcal 424
• kJ 1787
• protein 64 g
• fat 9 g
• CHO 24 g

Cooking Processes :-

1. To make the stuffing, lightly fry the onion in the oil until golden brown.
2. Stir in the minced meat and breadcrumbs and cook for 2-3 minutes.
3. Add the chestnuts, dried cranberries, thyme and sage. ( Mix well and season to taste.)
4. Remove from the heat and stir in the beaten egg.
5. Spoon into a lightly greased 500 g (1 lb) loaf tin and transfer to the middle shelf of a preheated oven, 200°C (400°F) . Bake for 1 hour ( or until the top is golden brown ).
6. Meanwhile, season the turkey fillets on both sides, then heat the oil in a heavy-based frying pan and lightly fry the fillets until golden brown.
7. Add the sugar and cranberry juice to the pan, cover, and simmer gently for 15 minutes.
8. Add the cranberries and cook for a further 5 minutes ( or until the turkey has cooked through ) , and the berries have slightly softened.
9. Remove the cooked stuffing from the loaf tin and cut it into 8 thick slices.
10. Remove the turkey fillets from the pan with a slotted spoon. Leave them whole or slice them thickly ( as you prefer ).  *Keep the stuffing and turkey warm while finishing the sauce.
11. Bring the sauce in the pan to the boil and cook for 5 minutes, or until thickened.
    Put 2 slices of the stuffing on each of 4 warmed plates and sit the turkey fillets on them.
12. Pour the sauce over the turkey, garnish with thyme and serve at once, with mangetout, if liked.

• 4 sirloin steaks, about 50 g (2 oz) each, to trimmed
• 2 teaspoons low-fat spread
• basil sprigs ( to garnish )

Tomato Garlic Sauce:

• 750 g (11h lb) tomatoes, skinned and chopped
• 1 tablespoon chopped basil
• 3 garlic cloves, crushed
• salt and pepper

Optional Serving :-

• French beans

Serving Information:-

• Serve for 4 pax
• Preparation time: about 10 minutes.
• Cooking time: about 20minutes.

Dietary Information :-

• kcal 140
• kJ 590
• protein 15 g
• fat 5 g
• CHO 6 g

Preparation Processes

1. Beat the steaks with a meat mallet ( or rolling pin ) until fairly thin, then spread with the low-fat spread.
2. Place the steaks on a grill rack and cook under a preheated hot grill for 8-10 minutes ( or until cooked to your liking ). Turning them once for even surfaces cooking.
3. Meanwhile, prepare making the sauce.
4. Place the tomatoes, garlic, basil and salt and pepper in a saucepan and simmer gently for about 10 minutes, until the tomatoes are soft.
5. Transfer the steaks to a warmed serving dish and pour over the sauce.
6. Serve immediately, garnished with the basil.
7. For some, serving it with French beans is nice.

Ingredients :-

• 1 large melon ( best with Ogen or Charentais )
• 300ml ( 1/2 pint ) low fat natural yogurt

Serving Information:-

• Serve for 4 pax
• Preparation time: about 25 minutes ( with freezing )

Dietary Information :-

• kcal 66
• kJ 278
• protein 5 g
• fat 1 g
• CHO 11 g

Ice Cream Preparation

1. Halve the melon, scoop out all the seeds.
2. Scoop the melon flesh into food processor ( or liquidizer ), and blend till smooth.
3. Mix both melon puree and yogurt together.
4. Pour the mixture into shallow freezer container.
5. Freeze till firm.
6. The Ice Cream is ready for serving !

Ingredients :-

• 1 small ripe Galia melon
• 175 g (6 oz) fresh raspberries ( or thawed frozen )
• Half bottle Sauternes ( to chilled )

Serving Information:-

• Serve for 4 pax
• Preparation time: about 10 minutes

Dietary Information :-

• kcal 120
• kJ 500
• protein 1 g
• fat 0 g
• CHO 12 g

Dessert Preparation

1. Halve the melon and either scoop out small balls using a melon baller ( or a teaspoon ), or just cut the flesh into small cubes.
2. Divide the melon and raspberries among 4 glass dishes.
3. Pour over any melon juice, cover and chill in the refrigerator for at least 2 hours for cooling serve.
4. Just before serving, pour some of the Sauternes into each dish to almost cover the fruit.

• 1.5 kg (3 lb) monkfish, skinned and filleted
• 2 tablespoons mint ( finely chopped )
• 4 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 tablespoon cumin seeds ( light crushed )
• salt and pepper

Dip :-

• 150 ml (1/4  pint) plain low-fat yogurt ( chilled )
• mint sprigs, to garnish
• 1 cucumber (sliced and chopped )

Serving Information:-

• Serve for 6 pax
• Preparation time: about 10 minutes, includes marinates time.
• Cooking time: about 5minutes.

Dietary Information :-

• kcal 218
• kJ 918
• protein 33 g
• fat 9 g
• CHO 3 g

How to Prepare ?

1. Cut the monkfish into bite-sized cubes and put them into a large, shallow dish.
2. Combine the oil, lemon juice, cumin seeds and mint, season with salt and lots of black pepper, then pour over the fish.
3. Cover and leave to marinate for at least 1 hour.
4. Thread the fish on to 6 skewers and grill over a very hot barbecue or under a preheated hot grill for
   4-5 minutes ( turning it every minute and brushing frequently with the marinade, until just cooked ).
5. To make the dip, mix together the  yogurt and chopped cucumber, and garnish with mint.
6. Serve the kebabs immediately, with the dip, pitta bread and lettuce. It’s just delicious !

For most, you’ll simply love this meal ! It’s light yet filling. Tune in to our Chicken Fajitas Tortilla !

Serving Information:-

• Serve for 6 pax
• Preparation time: about 15 minutes, plus marinating time.
• Cooking time: roughly about 15minutes.

Ingredients :-

• 625 g (11/: lb) boneless, skinless chicken breasts, cut into thin strips
• 2 teaspoons vegetable oil
• 1 large onion, cut into thin strips
• 1 large green pepper, cored, deseeded and cut into thin strips
• 8 flour tortillas
• lemon wedges ( to garnish )

Marinate :-

• 1 garlic clove, finely chopped
• 1 tablespoon vegetable oil
• 1 1/2 tablespoons lemon or lime juice
• 3 tablespoons Worcestershire sauce
• 1/4 teaspoon pepper, or to taste

Dietary Information :-

• kcal 300
• kJ 1270
• protein 29 g
• fat 5 g
• CHO 34 g

Meal Preparation

1. To make the marinde, combine all the ingredients in a bowl.
2. Add the chicken, toss to coat evenly and leave in the refrigerator for 10-20 minutes ( turning at least once ).
3. Heat the oil in a frying pan over a ‘medium-high‘ heat.
4. Add the onion and green pepper and fry, stirring constantly, for about 5 minutes ( or until the onion is slightly brown ). Remove the onion and pepper from the pan and keep warm.
5. Wrap the tortillas in foil and place on the lower shelf of a preheated oven, 200°C ( 400°F )
   Then line a grill pan with foil, place the chicken strips on the foil and cook under a preheated grill about 7 cm
   ( 3 inches ) from the heat for 4 minutes, turning once.
6. Place 3 chicken strips on each tortilla and top with the onions, green peppers and assorted garnishes as desired.
7. Roll the tortilla around the chicken strips and serve, garnished with lemon wedges.
8. Ready to be served !

Ingredients :-

• 250-300 ml (8-10 fl oz) skimmed milk
• 15 g (1/2 oz) fresh yeast or 15 g (1/2 oz) fast-action dried yeast
• 4 tablespoons water
• 50 g (2 oz) plain flour
• 100 g (3  1/2 oz) buckwheat flour
• 1/2 teaspoon salt
• 50 g (2 oz) butter
• 2 eggs, separated
• 2 tablespoons soured cream

To Serve :-

• 125 g (4 oz) smoked salmon
• 175 g (6 oz) half-fat creme fraiche

To Garnish :-

• salmon eggs
• dill sprigs

Serving Information:-

• Serve for 8 pax
• Preparation time: about 10 minutes.
• Cooking time: about 20minutes.

Dietary Information ( each pancake ) :-

• kcal 188
• kJ 784
• protein 9 g
• fat 9 g
• CHO 19 g

How to make this pancake ?

1. Pour 175 ml (6 fl oz) of the milk  into a pan.
2. Heat until the milk rises, then remove the pan from the heat and allow the milk to cool.
3. If your are using fresh yeast, mix with the water ; If using dried yeast, sprinkle it over the water. Leave for 5 minutes until frothy.
4. Sift the flours and salt into a bowl.
5. Mix thoroughly, then make a well in the center.
6. Add the yeast mixture and the scalded milk, and gradually incorporate the flour.
7. Beat for 2 minutes until smooth.
8. Cover with a damp tea towel and put in a warm place for 2-3 hours to rise.
9. Melt half the butter in a pan and allow to cool a little while.
10. Add a further 50 ml (2 fl oz) of the milk to the risen batter, stirring it in thoroughly.
11. Stir in the egg yolks, soured cream and melted butter until the mixture has the consistency of double cream. (*If it is too thick to pour, add more milk. )
    
12. Whisk the egg whites until stiff peaks form.
13. Fold into the batter, a little at a time, until thoroughly mixed.
14. Heat half the remaining butter in a frying pan.
15. Pour enough batter into the pan to make a small pancake about 10 cm (4 inches) wide.
16. Cook for 1-2 minutes, turning it when it’s browned. (*Keep warm while making the remaining pancakes.)
17. Add more butter to the pan as necessary until all the batter is used.
18. Serve hot with smoked salmon and crème fraiche, garnished with salmon eggs and dill sprigs.