These tortillas are perfect for the summer months. I have found that the quality of turkey mince can vary quite a lot. Make sure it is a good quality low fat one to keep the fat one to keep the fat content down.

Ingredients

450 g fresh turkey mince
1 medium onion, peeled and finely chopped
2-4 garlic cloves, peeled and crushed
1-2 teaspoon chilli powder
freshly ground black pepper
1 can chopped tomatoes
1 can red kidney beans, drained
2 tablespoons freshly chopped coriander
8 tortilla wraps

Filling
Shredded lettuce
tomato salsa
grated cheese
soured cream

Method

1. Dry fry the turkey mince in a large fying pan for about 10 minutes until the turkey is sealed, breaking up any lumps of mince with a wooden spoon.

2. Add the onion and garlic and continue to cook for 5 minutes.

3. Add the chilli powder and freshly ground black pepper and cook for a further 2 minutes, stirring throughout.

4. Add the tomatoes and bring to the boil. Simmer for 10 minutes.

5. Add the red kidney beans and cook for a further 5 minutes or until the turkey is cooked and a thick sauce is formed. Then stir in the chopped coriander.

6. Warm the tortillas as directed on the packet. Arrange some shredded lettuce on the tortillas. Top with some of the turkey mince, then add salsa, grated cheese and soured cream. Fold over and serve with a side salad.

©2010 Quest For Health. All Rights Reserved.

At the hospital they took a sample of blood from my left arm. I then had to drink a glucose drink and stay around the hospital without moving about too much for two hours. After two hours I had another blood sample taken from my right arm this time. The two blood samples were sent off for comparison to see if I had diabetes.

The results came back saying my blood glucose levels were within the normal range and the doctor did not want to see me any more for diabetes!

I am still slightly in shock about this result as, as far as I had understood, diabetes cannot be cured and once you have it, you have it for life. However, almost three years ago I was diagnosed with diabetes and now I have been told that I do not have diabetes. It is going to take quite a bit of getting used to but my quest for health objectives have not changed. I will continue to try to live a healthy lifestyle and hopefully keep all those other nasty diseases at bay.

©2010 Quest For Health. All Rights Reserved.

Ingredients

• 350g lean minced beef
• 1 large onion, finely chopped
• 1 teaspoon dried mixed herbs
• 1 tablespoon plain flour (I use wholemeal flour)
• 300ml beef stock
• 1 tablespoon tomato puree
• 4 large tomatoes, sliced
• 2 medium courgettes, thinly sliced
• 2 tablespoons cornflour
• 300ml skimmed milk
• 150ml low fat natural fromage frais
• 1 medium egg yolk
• 4 tablespoons grated Parmesan cheese
• freshly ground black pepper

Method

1. Preheat oven to 190C.

2. In a large frying pan dry fry (without any added oil) the beef and onion for 4-5 minutes until browned.

3. Stir in the dried mixed herbs, flour, beef stock, tomato puree and black pepper. Bring to the boil and simmer for 30 minutes until the mixture has thickened.

4. Transfer the beef mixture to an ovenproof gratin dish. Cover with a layer of the sliced tomatoes and then a layer of the sliced courgettes.

5. Blend the cornflour with a little milk. Pour the remaining milk into a saucepan and bring to the boil.

6. Add the cornflour mixture and cook, stirring for one to two minutes until thickened.

7. Remove from the heat and beat in the fromage frais and egg yolk. Season well with the black pepper.

8. Spread the white sauce over the layer of courgettes. Place the dish on to a baking sheet and sprinkle with grated Parmesan cheese.

9. Back in the oven for 30 minutes until golden brown. Serve with crusty bread and salad or steamed vegetables.

Serves 4

©2010 Quest For Health. All Rights Reserved.

Ingredients

100g green beans, chopped
410g can butter beans, rinsed and drained *
2 cans tuna chunks in springwater (about 400g in total), drained
200g cherry tomatoes, quartered
1 red onion, thinly sliced
Mixed salad leaves

Dressing

1 tablespoon extra virgin olive oil
Juice of 1 lemon or 4 tablespoons lemon juice
1 teaspoon honey
2 cloves garlic, crushed
2 tablespoons chopped fresh dill

Method

1. Steam the green beans until tender, rinse under cold water and drain.
2. Place the green beans, butter beans, tuna, tomatoes and onion in a bowl, and toss well.
3. Whisk all the dressing ingredients together and pour over the tuna mixture, cover and place in the fridge for ten minutes to chill.
4. Arrange the salad leaves on a plate and top with the tuna mixture.

Serves 4

235 calories per portion

* I think butter beans are better known as lima beans in the USA.

©2010 Quest For Health. All Rights Reserved.

©2010 Quest For Health. All Rights Reserved.

We are in good company in our quest for health! Michelle Obama is on the same journey!

The New York Times tells us in its report Michelle Obama’s Agenda Includes Healthful Eating, that Michelle and her family have ditched processed foods and are actively supporting healthy eating and one of her favourite meals is creamless creamed spinach prepared by White House chefs. This is great news as it gives healthy eating a greater profile but it got me thinking about spinach.

I am not too keen on spinach, probably due to too many soggy spinach served with meals when I was a child. However, it is one of the most nutritious foods available as it is full of iron, vitamins and minerals. If you are interested in finding out exactly what goodness is in it, the WHFoods website gives a detailed analysis of the nutrients in spinach and the positive value it has for health.

I wish I liked spinach more because of its health value and also because of its reported benefits to eyesight. A while ago I watched an interesting programme on TV about research in the UK which showed that when elderly people ate a half a bag of spinach a day they found a significant improvement in their eyesight. You can find out more about this study on the BBC website. Be sure to also watch the Can spinach save your eyesight? video too.

While I do not like spinach, I love eggs so when I came across a recipe for spinach and cheese frittatas I gave it a try. A frittata is rather like a cross between an omelette and a quiche without the pastry and this recipe provides me with the goodness from the spinach and satisfies my love for eggs. I now keep frozen spinach in the freezer especially for this recipe.

Spinach and Cheese Frittatas

Ingredients

• 150 g (5 oz) spinach leaves or the same quantity of frozen spinach
• 1 garlic clove, crushed
• 2 eggs
• 2 egg whites
• 60 ml (1/4 cup) skimmed milk
• 2 tablespoons grated Parmesan cheese
• freshly ground black pepper

Method

1. Preheat oven to moderately hot 200C (400F/Gas 6).
2. Place the washed spinach leaves and garlic in a saucepan, cover and steam for 2-3 minutes or until the spinach has wilted.
3. Drain the spinach in a colander and squeeze out the excess water and then roughly chop the leaves.
4. Place the eggs, egg whites, skimmed milk and Parmesan cheese in a bowl and whisk to combine. Stir in the spinach and season with freshly ground black pepper.
5. Spoon the mixture into a muffin tin, filling each of the holes about three quarters full. You should be able to fill about six holes with the mixture.
6. Bake for about 15 minutes until the Frittatas are golden brown and set. Serve immediately.

Serves 6

Are you a spinach lover like Michelle Obama or do you, like me, only eat it because of its health benefits?

Photo from stock.xchng

©2010 Quest For Health. All Rights Reserved.