Tag Archives: tomato

Healthy chicken parmigiana

Here’s a simple and healthy version of chicken parmigiana that I am sure you will love!


Chicken breast, trimmed of sinew and excess meat
Spinach (fresh, frozen or baby)
Grated light tasty cheese
Tinned tomatoes, drained and rinsed
Italian dried herbs (or whatever you like – fresh parsley or oregano would be nice!)

Preheat oven to 200 degrees (190 fan forced).

Make a pocket in the chicken breast and hollow out with a sharp knife. Stuff the chicken with a few spoonfuls of spinach and cheese. Seal the pocket shut with a couple of toothpicks.

Tear off a square of aluminium foil. Place the chicken on the foil and top with a couple of spoonfuls of tomato. Sprinkle herbs on top. Fold the foil over and seal the edges by rolling them.

Place in oven for 25 minutes or until chicken is no longer pink.

You could even add olives, capers and artichokes! Just place them on top of the tomatoes before sealing the foil.

Serve with vegetables or salad or slice the chicken and serve on top of rice or pasta.



The world’s best breakfast!

Want a breakfast that is loaded with goodness, tastes great and will see you through until lunch?  Then nothing goes past hummus, avocado and tomato on soy-lin toast!

Let’s take a look at hummus.  Chickpeas are an excellent source of fibre.  They digest slowly and keep blood sugar levels from rising too quickly making them ideal for people with diabetes, insulin resistance (hello!) or hypoglycemia.  Combine them with rice or whole grains and they provide a complete protein.  Chickpeas also contain molybdenum, a trace mineral that helps the body detoxify sulfites (a preservative found in many foods and medicines), as well as iron and magnesium which are essential for high energy and healthy blood.

Now how about that little wonder, avocado?  So much goodness comes out of that fleshy, buttery green fruit that I’m sure you will be amazed and resolve to consume them daily!  Avocado contains minerals such as potassium, calcium, vitamin C and K, folic acid, copper, sodium and dietary fibres.  It also protects cholesterol related heart diseases and reduces the risk of cardiovascular diseases.  It is used both in prevention and treatment of prostate and breast cancers as scientists have proved that a toxin in avocado assist in killing the cancer cells. Surprisingly, avocado is also used to help people who have sexual problems as they contain high levels of folic acid, helping to metabolize proteins. They also contain vitamin B6, which helps in increasing male hormone production. In addition, the potassium which is found in avocado aids in regulating the female thyroid gland, thus helping both male and female reproduction.  Avocado is also a good antioxidant and finally, it is also used to heal people who suffer from digestive and circulatory problems.

Soy and linseed bread is my FAVOURITE type of bread.  People like to rave on about white bread but I love the spongy texture of soy-lin and it reminds me of crumpets for some odd reason.  Not only do I love the taste I also love the health benefits that come along with it. Soy and linseed bread is a good source of phytoestrogens. Some studies indicate that phytoestrogens have health benefits including potential reduction in breast cancer, prostate cancer and cardiovascular disease risks, possible protection against osteoporosis and menopausal symptoms.  It also is a good source of omega 3 fatty acids.  Research shows that omega-3 fatty acids reduce inflammation (great for any exercise related injuries) and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.  Importantly, soy and linseed bread is low GI and high in dietary fibre which keeps you fuller for longer.  Lastly, it is a good source of folate which helps produce and maintain new cells.

Lastly, let’s talk about tomato baby, let’s talk about you and me, let’s talk about all the good things and not the bad things, in the tomato.  Let’s talk about tomato (see what I did there?).   Tomato contains lycopene which is a powerful antioxidant that has been linked to preventing cardiovascular disease, cancer (there’s that word again!), skin damage, osteoporosis, male infertility and diabetes (back away, not today, disco lady!). It also is a source of beta carotene which helps prevent night blindness and skin disorders and also enhances immunity and slows the ageing process.  Tomato also is a good source of vitamin C which we all know helps increase immunity (important during the winter months) and it also repairs damaged tissues including blood vessels, scar tissue and cartilage.

So quickly!  Run to the nearest supermarket and grab these ingredients so you too can have the world’s best breakfast!  You won’t regret it.  You can thank me later.

P.S.  Don’t forget to check out the new links on the right-hand side for Natalie Carter Talks Fitness and Women’s Natural Health!