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Healthy Asian Turkey Meatballs with Miso Broth and Rice Noodles

Guest recipe from our friend EmmieB. For more healthy recipes follow @EmmieBHungry on Instagram

EmmieB

After years of struggling to lose weight, I lost a total of 4 stone and have maintained a healthy weight for the past 2 years. I am still completely obsessed by food so the only way to do it was by creating heathy and delicious recipes that satisfied me.

New Year’s resolutions feel like distant memory and Lockdown offers little in the way of entertainment and fun. It is easy to focus food as a reward and emotional eating can easily take over.  If food can be healthy and delicious it is so much easier to maintain balance, enjoy treats and keep the pounds off.

Here are my top tips for imbedding healthy eating habits which last.

  1. Healthy swaps for life – oil, bread, white pasta, processed food, full sugar foods, sugary drinks, all can be swapped easily for healthier alternatives on a day-to-day basis. Oil sprays, whole wheat pasta, natural sweeteners such as agave are all now staples in my kitchen.
  2. Give your tastebuds a chance to adjust – the all or nothing mindset needs to shift. By gradually introducing these healthy swaps you give your tastebuds time to get used to them.
  3. Learn what Lean Meals and Treat Meals work for you – I know that soup keeps me fuller for longer yet porridge despite the carb content leaves me hungry, we are all different, so it is best to experiment and see what works.
  4. Track your calories until you know them – the only way to lose weight is to live in a calorie deficit over a period of time. Apps such as MyFitness Pal make it much easier to track your calorie intake.  It is a bit of a faff, but you will start to learn the meals that satisfy you and what they contain. It’s not forever but it works and somethings despite appearing healthy can tip you over your calories.
  5. Freeze left over takeaways to avoid overeating – a typical take away contains your daily calorie allowance. Why not freeze the leftovers for a treat at a later date.
  6. Treat meals not days – you can destroy all your good work in a day leading to disappointment and lack of motivation.
  7. Don’t restrict food groups – this only triggers binging behaviour. If you love a high calorie food, save it for your treat meal and enjoy it.
  8. Make sure you are satisfied – only eat food you enjoy and that satisfies you. I believe if it looks nice, tastes nice and fills you then you won’t feel disappointed.
  9. Batch cook for success – we all get busy, then get hungry and this is when reaching for toast or Deliveroo happens. Having a selection of batch cooked meals in the freezer can solve this.
  10. Plan your meals and look forward to them – think what flavours you fancy, or if you can make a ‘fakeaway’ at the weekend, try new ingredients. Shopping for healthy ingredients and looking forward to different meals will keep you focussed.

Here is one of my favourite recipes:

430 calories a portion – Serves 4

Ingredients

  • 600g Turkey Mince (2% fat)
  • 2 tbsp miso paste
  • 2 thumbs  of ginger, ½ grated, ½ sliced
  • 1 Chilli
  • 1 Pack of coriander
  • 1 pack of basil
  • ½ pack of mint
  • 2 tbsp of sesame oil
  • 1 tbsp Chinese rice vinegar
  • 1 tbsp soy sauce
  • 1 tbsp chilli flakes
  • 1 tbsp garlic powder
  • 1 tbsp nigella seeds 
  • Vegetables of your choice (beansprouts, peppers and mangetout work well)
  • 4 x 125g of Rice Noodles
  • Salt and pepper

Garnish

  • 4 spring onions
  • Lime
  • Sliced, fresh chilli

Method

  1. Pre-heat the oven to 180 degrees. 
  2. Place the turkey mince, grated ginger, the herbs finely chopped, garlic powder, chilli flakes, nigella seeds, 1 tbsp of sesame oil, Chinese rice vinegar, soy sauce and salt and pepper in a bowl.  Mix thoroughly.  Shape in to balls 1 inch in diameter and place on a baking tray with a tiny bit of sesame oil to prevent them sticking.  Cook in the oven for 20 minutes.
  3. In a large pan place the miso paste, 1 tbsp of sesame oil, the sliced ginger and big chunks of sliced chilli.  These will be removed before serving.  Pour over 1 litre of boiling water and simmer for 20 mins.
  4. In a bowl cover the rice noodles with boiling water or cook as per the packet instructions.
  5. Remove the ginger and chilli from the broth and add the vegetables for a couple of minutes before serving.
  6. Place the noodles and meatballs in a bowl and pour over the broth.
  7. Garnish with sliced spring onions, thinly sliced chilli and coriander.

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