How to Become Fit and Healthy Guide

Get inspiration and guidance to start your healthy lifestyle. I share practical tips and tricks how to train and nourish yourself to see sustainable results in a healthy and happy body.

You are here: Home / Archives for Eat to Fit / Healthy recipes

Ota Ika – Traditional Tongan Fish Recipe

by

Delicious traditional Tongan fresh fish recipe with coconut, lime and vegetables
Delicious traditional Tongan fresh fish recipe with coconut, lime and vegetables

Ota Ika is a Polynesian coconut based fish dish which is very similar to the Latin American ceviche. No wonder that this recipe is so popular among the visitors and was one of my favourite during our trip in Tonga, the nutritious fresh fish caught by the local fishermen combined with refreshing lime, the creamy slightly sweet coconut milk and fresh vegetables picked up directly from the market is a delicious mix of all the goodies this country has to offer.

We had it over and over again throughout our travel. In Tonga they normally serve it as a starter but it is also perfect as main course combined with fresh salad. Thanks to the short preparation time this could be an ideal meal to have guests over or an easy dinner after a long working day.

Ingredients for 2:

  • 200g fresh high quality snapper or tuna skinned and filleted
  • 1 cup coconut milk
  • 1 red paprika, deseeded and diced to small cubes
  • 1/2 cucumber (or 1 small one), seeded, peeled and diced to small cubes
  • handful of cherry tomatoes diced
  • 1 spring onion, finely chopped
  • juice of 1 to 2 limes
  • 1 fresh chilli, deseeded and chopped
  • fresh coriander, chopped
  • 1 tsp sea salt
  • ground black pepper

Directions:

Dice the fish fillets into small 1cm cubes and marinate it in the lime juice for about half an hour. Take the marinated fish and discard some of the juice if necessary, then mix it together with the paprika, cucumber, tomatoes, spring onions, chilli and coriander. Add the coconut milk to the mixture and season it with salt and pepper. Serve it immediately and do not leave any for the next day!

Enjoy!

Beach Food Series – Refreshing Fish Ceviche

by

Fast and healthy beach food fish ceviche
Fish ceviche salad with refreshing lime juice, mint leaves and chilli for hot summer days.

What are we going to say about Summer 2015? I have one word for it HOT! What can be a better food choice for these hot days than a refreshing and healthy dish like ceviche? What makes the ceviche so healthy is that all the ingredients are raw, including the fish. No added sugar or fat required, everything is natural. The taste is fantastic thanks to the combination of fresh lime, mint leaves, coriander and chilli. Refresh yourself with this recipe with no guilt.

Ingredients for 2:

  • 200g sea bass, snapper, halibut or tilapia skinned and filleted; other seafood can also be added e.g. shrimps
  • 1 red paprika, deseeded and diced to small cubes
  • 1/2 cucumber (or 1 small one), peeled and diced to small cubes
  • 1 spring onion, finely chopped
  • juice of 1 to 2 limes
  • 1 fresh chilli, deseeded and chopped
  • fresh mint leaves, chopped
  • fresh coriander, chopped
  • 1 tsp sea salt
  • extra virgin olive oil
  • ground black pepper

Directions:

Dice the fish fillets into small 1cm cubes. In a bowl mix the fish together with the paprika, cucumber and spring onions and put it aside back to the fridge. Prepare the refreshing dressing by squeezing out the lime juice and mixing it with salt and chilli. Now you can assemble the ceviche by mixing the dressing with the fish mixture and adding the chopped herbs and little olive oil. Do not leave the fish marinated too long in the acidy juice as it will cook the fish. Discard rest of the dressing and serve the ceviche immediately.

Enjoy!

Beach Food Series – nutritious avocado tartare

by

Fast and healthy avocado tartare which is extremely nutritious and delicious
Fast and healthy option for a beach vacation or nutritious alternative for a summer grill party

I have just returned from the wonderful island of Mykonos, so many beauty at one place and amazing healthy food options. If you are planning your holiday or just want to spice up the usual summer barbecue party with a really delicious and nutritious dish, this is a perfect recipe for you. It is not only very fast to prepare but you get all the health benefits of avocado, not surprisingly called this fruit a super food, and last but not least you can also keep your waistline under control.

Ingredients for 2:

  • 1 medium avocado, peeled and diced
  • 1 tbs red onion, minced
  • 1/2 red paprika, minced
  • 1 tbs chopped parsley
  • 1 tbs chopped mint leaves, keep some for decoration
  • 1 tbs chives, keep some for decoration
  • 1 ts Dijon mustard
  • 1 tbs fresh lime or lemon juice
  • 2 drops of Worcestershire sauce
  • 1 tbs olive oil
  • sour cream or Greek yoghurt for the top
  • salt and pepper

Directions:

Take a medium bowl and stir olive oil, onion, mustard, lime juice, parsley, mint leaves and chives together. Add the paprika and Worcestershire sauce and season with salt and pepper. Carefully add the avocado to the mix. Chill it down shortly. Before serving form cubes and place the sour cream or Greek yoghurt on the top. Decorate it with mint leaves and chopped chives.

Enjoy!

 

Energy Booster – frozen strawberry and mango smoothie

by

Healthy energy booster smoothie with strawberry, mango and goji berry
Boost your energy with strawberry, mango and goji berry smoothie

The summer has finally arrived with all the goodies, fresh fruits and vegetables ready to pick. Couple of weeks ago I went to collect fresh strawberries from the field, I came home with few kilos. The ones I could not eat at once (believe me I tried my best), I put into the freezer. The strawberry season is slowly coming to the end but how great it is to have your supply ready waiting for you to make delicious and healthy smoothies at home.

One of my favourite energy booster recipe is the frozen strawberry, mango and goji berry smoothie.

Frozen strawberry smoothie ingredientsIngredients for 2:

  • 1 ripe mango
  • 2 cups frozen strawberries
  • 1 chili (if you like it spicy)
  • 1/4 cup goji berries
  • mint leaves
  • ice cubes

Cut the mango and put all the ingredients into a blender, and here you go, your smoothie is ready to drink! Enjoy!

Frozen strawberry and mango smoothie