3 healthy savoury recipe ideas | Fitness

3 healthy savoury recipe ideas | Fitness

  • If you prefer savoury snacks but you're short on ideas for eating more healthily without going on a diet, we've got the answer!

We all know that too much fat and salt is bad for our health. But it's these very ingredients that make our favourite comfort foods so incredibly moreish. Eating a little bit of fat won't do you any harm, provided that it's good-quality fat and eaten in moderation. The same goes for salt! It's totally possible to cook up a comforting treat that tastes scrummy, while still giving your body all the right nutrients!  And to prove it, here are 3 healthy, tasty recipe ideas to enjoy guilt-free! 

The dangers of fat

The problem isn't so much the fat itself, but the quality and quantity of the fat that we eat each day. Fat isn't our enemy. It plays a fundamental role for our health.
Eating "good" fat is essential. On the other hand, you should avoid "bad" fats - those saturates that you find in processed and ultra-processed products.

The dangers of zero-fat diets

Restricting your diet and depriving yourself of fat means forgoing lots of foods that have their own benefits. Because many so-called "fats" are also rich in protein. Going without them could lead to a deficiency in amino acids: the building blocks of our bodies. They're real pillars of our health!

If you want to stay healthy, denying yourself certain foods isn't the solution. Making better choices, making small changes to your habits, and knowing about healthier alternatives is the way to be healthier and stick with it!

And that involves getting creative in the kitchen...
To help you, we've come up with 3 quick, easy, healthy recipes that are lip-smackingly good.

3 tasty, healthy, savoury recipe ideas

We know you haven't got 2 hours to spare slaving away over a hot stove. No problem! It only takes a few minutes to rustle up these recipes. 

Recipe 1: Spinach and leek samosas with soft cheese (30 mins)

Ingredients (makes about 6 samosas):
1 tbsp coconut oil
1 shallot
2 big handfuls of fresh spinach
2 fresh or frozen leeks
Salt and pepper
1 pinch of ground cumin
Feta
Soft goat's cheese

Method:
1- In a saucepan, brown the spinach, shallot and leeks in the coconut oil. Season to taste.
2- Once the vegetables have softened (about 10 mins), set them aside.
3- Place a sheet of pastry on a board. Spoon 1-2 tbsp of the vegetable mixture, 3 cubes of feta and a bit of cumin on top. Form it into a square or round parcel.
4- Repeat using goat's cheese instead of feta to mix things up.
5- Bake for 15 minutes in a preheated oven at 180°C.
6- Serve with a green salad drizzled with your favourite organic vegetable oil and a dash of cider or balsamic vinegar.

This recipe is fun to make and can be adapted to suit your tastes.

The benefits of this recipe: it's rich in vitamins thanks to all the veg, and in "good" fats and protein thanks to the cheese. Soft goat's or sheep’s cheese is better for your health than hard cow's cheese.

Recipe 2: Mixed houmous (15 mins)

Cauliflower houmous

Ingredients:
1 cauliflower
1 x 300 g tin of chickpeas, drained
1 tsp tahini (with no added oil or salt)
2 tbsp fresh lemon juice
1 tbsp olive oil
1 clove of garlic
Salt and pepper

Method:
1- Wash the cauliflower and steam it for 10 mins.
2- Rinse the chickpeas
3- Blend the cauliflower and all the other ingredients into a smooth paste.

Broccoli houmous

Ingredients:
1 broccoli
1 x 300 g tin of chickpeas, drained
1 tsp tahini (with no added oil or salt)
2 tbsp fresh lemon juice
1 tbsp olive oil
1 clove of garlic
Salt and pepper
100 g pitted black olives

Method:
1- Wash the broccoli and steam it for 5 mins.
2- Rinse the chickpeas
3- Blend the broccoli and all the other ingredients into a smooth paste.

3 healthy savoury recipe ideas | Fitness

These two recipes are perfect with a pre-dinner drink. Use them as a dip for raw vegetable sticks, or spread them on a slice of wholewheat or sourdough bread!
You can also try making this houmous from beetroot, sundried tomatoes or even grilled peppers!

The benefits of this recipe: chickpeas will fill you full of protein. Olive oil is rich in omega-6, a fatty acid that's great for your brain! And all those vegetables will make your dip rich in vitamins and minerals. Stock up on energy, even when grazing!

Recipe 3: Creamy sweet potato gratin (40 mins)

A great alternative to a heavy potato dauphinoise.

Ingredients:
1 sweet potato (approx. 500 g)
1 clove of garlic
1 block of tofu or 200 ml soy cream
Soft goat's cheese
1 tsp ground ginger
1 pinch of thyme, herbes de provence or chives (depending on the season)
Salt and pepper

Method:
1- Peel, rinse and slice the sweet potato into pieces about 1 cm thick
2- Steam for 10 to 15 mins (they should still be slightly firm)
3- Meanwhile, preheat the oven to 180°C.
4- Peel the garlic, remove the germ and finely chop it.
5- Mix the soy tofu or cream with your chosen herbs, the ginger and some salt and pepper. Add the garlic.
6- Lay the potato slices in the base of a gratin dish or individual ramekins.
7- Pour the cream mixture over the top, then sprinkle with a few slices of goat's cheese.
8- Cook for about 15 mins and serve with a green salad.

The benefits of this recipe: the sweet potato is filling and has a lower glycaemic index than normal potato. It's therefore a great alternative if you're watching what you eat or if you're diabetic. Soy cream and tofu are rich in protein, with very little fat. So you have a full meal that's great for your insides while still being comforting! 

Eating well means getting a bit more hands-on. But as you can see with these three recipes, eating healthily doesn't just mean soggy vegetables or hours straight spent slogging away in the kitchen.
Want other delicious recipe ideas? We've got plenty! Check out these 3 healthy sweet recipes.

3 healthy savoury recipe ideas | Fitness

alexandra

Naturopath & Yoga Teacher - Diet and Sport Consultant

To find out more, visit my website: 

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