Elevate Your Weekend with Delectable Dishes from Around the World

There are many cuisines around the world which are healthy and tasty and this article will make it easy for you to try new dishes that will make your weekend more fun and enjoyable.

Breakfast - Burritos (Mexican Cuisine).

A Recipe for Delicious Breakfast Burritos

This recipe for breakfast burritos is perfect for a quick and tasty breakfast or a convenient packed lunch. Wholewheat flour tortillas are filled with tomato and pepper omelettes and then rolled up for a satisfying meal. Here's what you'll need:

Ingredients:

• 4 soft wholewheat flour tortillas
• 6 eggs
• 4 tablespoons 1%-fat milk
• 2 tomatoes, finely chopped
• 2 spring onions, finely chopped
• 1 pepper, any colour, deseeded and finely chopped
• 2 teaspoons vegetable oil
• 40g reduced-fat hard cheese, grated
• 1 pinch ground black pepper

Nutritional Information:

• Per serving:958kJ / 229kcal15g protein17g carbohydrate of which 5g sugars12g fat of which 4g saturates1.5g fibre0.6g salt

Step by step on how to make it:

1. Lay out the tortillas on a flat surface. Preheat the grill.
2. Beat the eggs and milk together in a bowl. In a separate bowl, mix the tomatoes, spring onions, and pepper, seasoning with black pepper.
3. Heat half a teaspoon of vegetable oil in a non-stick frying pan and pour in a quarter of the beaten egg mixture. Cook on the hob over medium heat for a few moments to set the base.
4. Layer one tortilla with the cooked egg, a quarter of the tomato mixture, and 10g of cheese. Grill to further set the egg and melt the cheese.
5. Roll up the tortilla and slice it in half, or wrap it in foil for later. Repeat to make the remaining burritos.

Lunch and Dinner (Somali Cuisine).

Bariis Iskukaris Recipe, A Flavourful, One-Pot Dish from Somalia. This healthy family meal is packed with authentic flavours and is lower in calories. Prepare in just 10 minutes, cook for 45 minutes, and serve a delicious meal for four.

Nutritional Information:

Per serving (1/4 recipe):

• 995kJ / 475kcal 48g protein 46g carbohydrate, of which 5.3g sugars 10g fat, of which 2.3g saturates 4.5g fibre 0.7g salt

Ingredients:

• 2 teaspoons vegetable oil
• 150g onion, chopped
• 4 or 5 cloves of garlic, finely chopped
• 1 cinnamon stick, or 1 teaspoon ground cinnamon
• 1 teaspoon cumin seeds
• 120g fresh tomatoes, chopped
• 600g skinless chicken thighs with bone, washed
• 1 teaspoon ground turmeric
• 1 teaspoon cumin powder
• 2 teaspoons ground coriander
• 1 reduced-salt seasoning cube, crumbled
• 100g carrots, grated
• 200g basmati rice, washed and drained
• 600ml water

Step by step on how to make it:

1. Heat the oil in a large saucepan over medium heat. Add onions and garlic, and gently fry for 2 minutes.
2. Add cinnamon stick (or ground cinnamon), cumin seeds, and chopped tomatoes. Stir and cook for 3 minutes on medium heat.
3. Add chicken, turmeric, cumin powder, coriander, crumbled seasoning cube, and grated carrot. Mix well and cook on medium-high heat for about 5 minutes, stirring regularly.
4. You may use other chicken cuts, such as wings or drumsticks if you prefer. To reduce fat content, remove the skin.
5. Add 400ml water, cover the pot and leave to cook on medium heat for 15 minutes, until the chicken is almost done.
6. Add the rice and stir until it's well coated by the mixture. Pour in another 200ml of cold water, stir, then cover the pot and cook on medium-high heat until it starts bubbling (about 5 minutes or so). Once it's bubbling, reduce the heat to low and leave to steam until the rice grains are tender and fluffy - around 10 to 15 minutes.
7. Taste and adjust salt and pepper as needed.
8. This meal freezes brilliantly if you're batch cooking.
9. Once ready, serve topped with fresh coriander (if you want) and accompanied by a fresh green salad. Enjoy!

Snack - Chicken Sandwich (American Cuisine).

Recipe for a Spicy Chicken and Salad Sandwich, This creamy chicken sandwich recipe is delicious with a bit of a kick!

It takes only 5 minutes to prepare this dish to serve 1.

Ingredients:

• 1 tablespoon of low-fat plain yoghurt
• ? teaspoon of mild curry powder (to taste)
• 85g of cooked chicken, chopped
• 2 slices of wholemeal bread
• 1 small wedge of lettuce, shredded
• 1 small grated carrot
• 1 small cucumber, sliced

Step by step on how to make it:

1. Mix the yoghurt and curry powder together (to taste), then add the chopped chicken.
2. Fill the sandwich with the chicken mixture, lettuce and grated carrot.
3. Cut into quarters and serve with sliced cucumber on the side.

Drink - Raspberry, Orange, and Apple Refreshment.

A Delicious and Nutritious Raspberry Drink Recipe Looking for a healthy and refreshing beverage to enjoy? Try blending frozen raspberries with apple juice and freshly squeezed orange juice. This recipe yields four servings and takes only five minutes to prepare.

Nutritional Information:

• Per serving:52kcal / 221kJ1g protein10.9g carbohydrate, of which 10.9g sugars0.2g fat, of which 0.01g saturates1.7g fibretrace amounts of salt

Ingredients:

• 200g frozen raspberries
• 200ml unsweetened apple juice
• 200ml water
• 200ml freshly squeezed orange juice

Step by step on how to make it:

1. Place the frozen raspberries, apple juice, and orange juice into a blender.
2. Blend until smooth and well combined.
3. Pour the mixture into four glasses and serve immediately.
4. Tip: In the summertime, substitute fresh raspberries and add a few ice cubes. You can also experiment with different frozen berries such as blueberries or summer fruits.*

The information about the mentioned food and drinks is from NHS and all the credit belongs to NHS as well.

If you opt to try something new for each weekend and have a plan to make something healthy subscribe to the Gaston Academy newsletter as we will be making healthy food recipes if you have any dietary plan coming through with specific food matching then check on our website at Gaston.

References

Brooks, K., 2022. Want to Break Out of the Blues? Try Something New. [Online] Available at: https://rightasrain.uwmedicine.org/well/health/try-something-new#:~:text=New%20experiences%20are%20good%20for,a%20plan%20and%20prioritize%20fun.

NHS, 2023. Healthy recipes. [Online] Available at: https://www.nhs.uk/healthier-families/recipes/