【美食】几分钟就能搞定的美味健康点心

When hunger strikes, it’s good to know that there are easy, speedy options that are healthy too. We’ve put together our favourite snacks, all with the Good Food healthy stamp of approval. They take 10 minutes or less to make – ready, set, snack!

1. Peanut houmous with fruit & veg sticks

Serves 2 Prep 10 mins No cook

Drain a 380g carton chickpeas and reserve the liquid. Tip three-quarters of the chickpeas into a food processor with 3 tbsp of the chickpea liquid, then add the zest and juice ½ lemon, 1 tbsp tahini, ½ – 1 tsp smoked paprika, 2 tbsp roasted unsalted peanuts and 1 tsp rapeseed oil. Blitz until smooth, then stir in the remaining one-quarter of the chickpeas. Cut 4 celery sticks and 2 carrots into batons, then core 2 crisp red apples and cut into slices. You can use the remaining ½ lemon to squeeze over the apple slices to stop them browning if you like. Serve with the peanut houmous.

2. Avocado & strawberry smoothie

Serves 2 Prep 5 mins No cook

Take ½ avocado, peel it, stone it and cut into chunks. Put the avocado, 150g halved strawberries, 4 tbsp low-fat natural yogurt, 200ml semi-skimmed milk and some lemon or lime juice and honey (if desired) into a blender and whizz until smooth. If the consistency is too thick, add a little water.

3. Apple & blueberry Bircher

Serves 4 Prep 10 mins No cook

Mix 200g porridge oats with ½ tsp ground cinnamon in a large bowl. Stir in 500ml apple juice and 4 grated apples, then gently fold in 200g blueberries. Allow to stand for 5 minutes before serving – any leftovers can be popped in the fridge overnight to be eaten the next day for breakfast.

4. Smashed bean dip

Serves 4 Prep 10 mins No cook

Drain and rinse a 400g can of cannellini beans and a 400g can of chickpeas. Put 200g cannellini beans and 200g chickpeas into a food processor with the juice of 2 lemons, 2 crushed garlic cloves, 2 tsp ground cumin and 100ml Greek yogurt, then whizz until smooth. Tip in the rest of the beans and chickpeas and pulse once to get a very chunky dip. Stir in the zest of 1 lemon and plenty of seasoning, then sprinkle with toasted pumpkin seeds if desired. Serve with celery sticks. Leftover dip can be stored in the fridge.

5. Instant frozen berry yogurt

Serves 4 Prep 2 mins No cook

Put 250g frozen mixed berries, 250g 0% fat Greek yogurt and 1 tbsp honey or agave syrup into a food processor and blend for 20 seconds, until it comes together to a smooth ice cream texture. Scoop into bowls and serve immediately.

6. Salmon & chive bagel topper

Serves 4 Prep 8 mins No cook

Flake 1 cooked salmon fillet (about 100g) into a bowl. Add 200g reduced-fat soft cheese, the zest and juice of ½ lemon, 2 tbsp snipped chives and plenty of black pepper. Mash everything together with a fork. Split 4 multiseed bagels in half. Lightly toast the bagel halves, then spread with the salmon mixture and top each with a handful of watercress. Serve immediately.

7. 10-minute winter fruit compote

Serves 4 Prep 5 mins Cook 5 mns

Put 500g mixed dried fruit, 200ml fresh orange juice, half a cinnamon stick, 6 cloves and 6 black peppercorns into a microwaveable bowl. Microwave on High for 4-5 mins, stirring halfway through until the juices become sticky and the fruits are plump. Leave the compote to stand for a minute and serve in bowls with spoonfuls of yogurt or fromage frais.

8. Beetroot & mint dip

Serves 4 Prep 10 mins No cook

Put 250g vacuum-packed beetroot and ½ tsp ground cumin in the small bowl of a food processor, season and blend until smooth. Tip into a bowl, add 2 tsp chopped mint and a squeeze lemon juice, then gently stir through 3 tbsp half-fat crème fraîche to get a rippled effect. Sprinkle with a few extra mint leaves and a few pinches nigella seeds.

9. Carrot & houmous roll-ups

Serves 4 Prep 10 mins No cook

Spread 200g houmous between 4 seeded wraps. Coarsely grate 4 carrots and scatter on top of the houmous, finishing each wrap with a small handful of rocket leaves and some seasoning. Roll up and eat.

10.Egg & asparagus soldiers

Serves 1 Prep 2 mins Cook 5 mins

Steam 7 spears of asparagus until tender, and soft-boil an egg – follow our guide to get a perfectly runny yolk. Cut the soft-boiled egg in half and serve with the asparagus for dipping.

 

单词

peanut   [‘piːnʌt]

n. 花生

chickpea   [‘tʃɪkpiː]

n. 鹰嘴豆

paprika   [‘pæprɪkə]

n. 辣椒粉;红辣椒

houmous  [‘hu:məs]

n. 鹰嘴豆沙,鹰嘴豆泥

chunk   [tʃʌŋk]

n. 大块

blender  [‘blendə]

n. (美)搅拌机;掺和者;混合物

whizz  [hwɪz]

vt. 飕飕作声

oat  [əʊt]

n. 燕麦;麦片粥,燕麦粥

cinnamon   [‘sɪnəmən]

n. 樟属的树,肉桂;肉桂色;肉桂皮

grated  [‘greitid]

adj. 有格栅的;搓碎的

cannelloni  [,kænə’ləʊnɪ]

n. 意大利的烤碎肉卷子

clove   [kləʊv]

n. [植][中医] 丁香

celery   [‘selərɪ]

n. [园艺] 芹菜

salmon   [‘sæmən]

n. 鲑鱼;大马哈鱼;鲑肉色;鲑鱼肉

bagel   [‘beɪg(ə)l]

n. 百吉饼(先蒸后烤的发面圈)

watercress   [‘wɔːtəkres]

n. [园艺] 豆瓣菜;西洋菜

peppercorn   [‘pepəkɔːn]

n. 干胡椒

plump   [plʌmp]

adj. 圆胖的,丰满的;鼓起的

cumin   [‘kʌmɪn]

n. 小茴香;莳萝;孜然芹

asparagus   [ə’spærəgəs]

n. 芦笋;龙须菜;天冬

 

 

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