Our recipes are healthier than ever!
At Psynergy we are constantly striving to serve our residents and staff healthy, nutritious and seasonal menus and recipes. We have improved old favorites by adding healthier ingredients to classical sweet and savoury dishes. Here are some of the healthy “secret ingredients” you can add to favorite foods:
Add freshly ground flax seed and wholemeal flour to pancake mix.
Flax seeds are a rich source of omega 3 fatty acid and insoluble fiber which have beneficial effects – including improving and preventing heart disease and maintaining mental health. Wholemeal flour is an excellent source of soluble fiber, which is essential for gut health and digestion, and vitamin B which is essential for nervous system function.
Healthy pancakes served with seasonal fruit and creamy Greek yoghurt – makes 10
Ingredients:
¼ cup self raising flour
¼ cup wholemeal flour
1 tbsp freshly ground flax seed meal
½ tsp bicarbonate of soda
2 eggs, separate the whites and the yolk
¾ cup skimmed milk
Seasonal fruit + Greek yoghurt to serve
Method:
Sift the flours, bicarbonate and ground flax seed into a bowl. Add the egg yolks and to the milk then add to the flour.
Whisk the egg whites until they stand up in stiff peaks, then fold them carefully into the batter – try not to squash out all the air. Heat a non-stick pan over a medium heat and pour in batter to make a pancake to the desired size. Cook for just under a minute until bubbles begin to pop on the surface and the edges are starting to rise up. Serve with fruit and Greek yoghurt. Enjoy!
At Psynergy, we routinely replace simple carbohydrates, such as white rice and white pasta, with brown rice, farrow, wheat berry, quinoa, whole wheat pasta, polenta, bulgar wheat and more! These grains are especially rich in essential nutrients such as vitamin B, soluble and insoluble fiber. They help maintain a healthy weight by making you feel full for longer.
Rosemary chicken served with polenta and veggies – serves 2
This Italian style dish is delicious, quick and easy!
Ingredients:
1lbs cooked/instant polenta (per package directions)
1oz parmesan cheese, grated
2 skin-on boneless chicken breast fillets
½ lbs cherry tomatoes
Leaves from a few stems of rosemary
1 garlic clove
2 tbsp olive oil
Method:
Heat oven to 425 degrees
Break up the polenta into small chunks and scatter in the bottom of a small roasting tin. Add the parmesan and mix.
Place the chicken breasts, cherry tomatoes, rosemary and garlic on top of the polenta, drizzle with olive oil, then season to taste. Roast for 25 mins until the chicken skin is crisp and golden, and the polenta and cheese are colored around the edges.
Serve with a green salad. Enjoy!