Healthy Recipes... Healthier Tomorrow
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Healthy
Recipes...
Healthier
Tomorrow
In cooperation with
Health Education & Promotion Department
Ministry Of Health - United Arab Emirates
An Initiative by The UAE Government
Introduction Healthy nutrition is a necessity for all individuals to function normally. Food is required to provide the energy needed to perform any kind of activity and for bodily warmth. It is also required to improve general wellbeing, fight disease and infection as well as to repair and replace damaged cells in the body. Food supplies us with the essential nutrients required to achieve a balanced diet and good health. The nutritional requirements vary depending on age, gender, activity levels, and life stages, for example, pregnancy and breastfeeding present a particular set of requirements that need to be met. Health Education and Promotion Department at the Ministry of Health presents you with this booklet to be your guide into a world of wellbeing, where you can improve your health and enjoy the delicious and healthy recipes that will keep your family happy. The purpose of developing this booklet is to provide the public with information that will help them adopt a new perspective and a skill set that will allow them to prepare our traditional dishes in a healthier way. Small changes in your diet start you on the road towards a healthy lifestyle. Eating a diverse diet increases your health and happiness! Foods contain combinations of nutrients and other healthy substances. No single food can supply all nutrients in the amounts you need. Good health starts with smart food choices that include a wide variety of foods from the different food groups, like starches, grains, meats, beans, diary products, fruits, vegetables and oils.
Get the many nutrients your body needs by choosing among from the Meats and Meat Products:
varied foods groups: Meats and meat products are considered the main source of protein, mineral
Starch & Grains (Carbohydrates): salts, vitamins and minerals. Red meat is considered an important source of iron
Carbohydrates consist of both complex starches and simple sugars. They are and it is important for a healthy immune system, to fight off disease and repair
the main source of sugar (glucose). damaged cells in the body.
Although most people believe that meat is one of the most important of foods,
− Choose starchy nutrients and not the simple sugars it is actually possible to eat a nutritious and balanced meal that contains only
− Eat fruits instead of sweets a small amount of meat or even replace it with legumes like fava beans, green
− Limit your intake of sweets and sugary drinks beans and white or red beans, that contain insoluble fibers necessary for
− Use wholegrain flour or brown flour instead of regular flour digestion.
− Eat bran and whole oat cereals for breakfast − Eat fish and skinless chicken instead of red meats
− It is advised to boil, broil, steam, or bake foods instead of frying them
− Opt for legumes as meat alternatives
Milk and Dairy Products: − Trim excess fat from meat and chicken before cooking
Foods like cheeses, yoghurts and butter, are a good source of protein
and minerals like calcium, phosphorus and vitamins; they contain Vitamin A Fruits and Vegetables:
and B, both of which are rarely found in other food groups. They are namely Fruits and vegetables are rich in minerals, vitamins and are essential for
considered the most important source of calcium and phosphorous for the combating disease and promoting general good health.
body. − Eat at least five servings of fruit and vegetables every day, preferably fresh,
− Choose low fat or skimmed products instead of full fat milk, since they to protect you against major illnesses, especially cancer
contain a lower amount of fat and calories − Eat fresh fruits instead of sweet treats and unhealthy snacks
− Make vegetable salads a staple in your meals
4
Fruits and vegetables are considered a good source of fiber. Some of the
benefits of fiber:
− Normalizes bowel movements, promotes regularity and prevents
constipation
− Increases feelings of fullness, which reduces the likelihood of snacking so
you’re less likely to overeat
− Helps control blood sugar levels
− Lowers cholesterol levels which reduces the risks of heart and
cardiovascular disease
Oils:
− Use a small amount of vegetable oils instead of animal-based oils in your
cooking
− Eat fish and skinless chicken instead of red meats
− It is advised to boil, broil, steam, or bake foods instead of frying them
− Limit eating out especially in fast food restaurants
− Trim excess fat from meat and chicken before cooking
SOUPS
6
Fresh Mushroom and Corn Soup
Nutrition Facts:
Serving size: 6 Bowls / 263g
Calories: 50
Calories from Fat: 24
Ingredients:
• 1 cup Fresh Mushrooms, sliced
• 1 tbsp. Chopped Onion
• ¼ tsp. Minced Garlic
• 1 tbsp. Vegetable Oil
• 2 tbsp. Flour
• ¼ cup Boiled Corn
• 6 cups Water
• 3 tbsp. Skimmed Milk (Powder)
• ¼ tsp. Black Pepper
• ¼ tsp. Salt
Garnish:
• 1 tbsp. Chopped Parsley
Method:
• Cook the onion and garlic with the oil until golden brown, add the
mushrooms and corn and cook for a several minutes, then stir in the flour
and cook for 2 minutes over medium heat
• Dilute the milk in water then add it with the remaining water to the
mushroom mixture, stir and cook until it boils, then season with salt and
pepper and simmer over low heat for 30 minutes
• Serve with a sprinkle of parsley for garnish
8
Tomato Soup
Nutrition Facts:
Serving size: 6 cups / 460g
Calories: 144
Calories from Fat: 28
Ingredients:
• 1 cup Chopped Onions
• 1 cup Chopped Tomatoes
• 1 cup Mixed Vegetables (carrots, corn, beans…)
• ¼ cup Vermicelli
• 4 tbsp. Tomato Paste
• 4 tbsp. Oats
• ¼ tsp. Minced Garlic
• 8 cups Water
• 1 tbsp. Vegetable Oil
• ½ Cube Vegetable Stock
• ½ tsp. Black Pepper
Garnish:
• Croutons (pieces of toasted bread)
Method:
• In a pot, add the vegetables, oats, tomatoes, tomato paste and water and
cook until the vegetables done, then mix them all with the electric mixer
• In a skillet, cook the onions with the oil until they wilt then add the garlic,
after 1 minute add the cube of stock, the tomato mixture and the vermicelli
and season with salt and pepper. Leave over low heat for half an hour
• Serve and garnish with croutons (pieces of toasted bread).
10
Vegetable Soup
Nutrition Facts:
Serving size: 6 bowls / 456g
Calories: 130
Calories from Fat: 6
Ingredients:
• 1 Medium Zucchinis
• 1 Medium Potato
• 1 cup Minced Onions
• 1 Medium Carrot
• ½ cup Broccoli
• 2 Large Tomatoes
• ¼ cup Rice
• ¼ cup Vermicelli
• 1 Cube Vegetable Stock
• 8 cups Water
• 2 tbsp. Chopped Parsley
Method:
• Rinse the rice and soak for 15 minutes
• Chop vegetables into large cubes
• Cook the rice then mix with the rest of the ingredients except the vermicelli
and parsley, and cook over medium heat until the vegetables are done
• Pour cooked mixture into electric mixer and process until smooth, then
return to the pot over medium heat, add the parsley and the vermicelli and
simmer over low heat for ¼ of an hour
• Serve and enjoy
12
SALADS 14
Healthy Fattoush Salad
Nutrition Facts:
Serving size: 6 bowls / 179g
Calories: 117
Calories from Fat: 67
Ingredients:
• 1 Brown Bread
• 3 cups Chopped Lettuce
• 2 cups Sliced Cucumber
• 1 cup Cubed Tomatoes
• ½ cup Sliced Green Pepper
• 1 cup Parsley Leaves
• 1 cup Arugula Leaves
• 1 cup Rocket Leaves
• ¼ cup Chopped White Onions
Sauces:
• ½ cup Lemon Juice
• ½ tsp. Minced Garlic
• 3 tbsp. Olive Oil
• 2 tbsp. Sumac
• 1 tbsp. Pomegranate Molasses
• Salt (to taste)*
Method:
• Slice bread into cubes and toast in the oven
• Mix the lemon juice, garlic, olive oil, salt, pomegranate molasses and sumac
• Toss all the vegetables in the sauce and serve immediately
*Salt intake should not exceed ¼ tsp.
16
Fattet Hummus
Nutrition Facts:
Serving size: 8 bowls / 151g
Calories: 195
Calories from Fat: 76
Ingredients:
• 1 Brown Bread
• 2 cups Boiled Chickpeas
• 1 cup Cubed and Oven-Baked Eggplant
• 1½ cup Skimmed Yoghurt
• ½ tsp. Minced Garlic
• 2 tbsp. Tahini
• 2 tbsp. Lemon Juice
• 2 tbsp. Olive Oil
• ½ tsp. Cumin Powder
• 1 tbsp. Finely Chopped Parsley
• 1 cup Finely Chopped Tomatoes
• Salt (to taste)*
Garnish:
• 1 tbsp. Toasted Pine Nuts
• ½ cup Pomegranate
• 1 tsp. Sumac
Method:
• Slice bread into cubes and toast in the oven
• To make the sauce: mix the yoghurt, garlic, olive oil, lemon juice, tahini, and
season with salt and sumac
• Layer the ingredients in the serving dish. Start with the bread at the
bottom, then the chickpeas, eggplants, tomatoes and parsley, then pour
the yoghurt sauce, then olive oil, and garnish with pomegranate, sumac
and pine nuts.
• Serve immediately
*Salt intake should not exceed ¼ tsp.
18Rocket Salad with Feta Cheese
Nutrition Facts:
Serving size: 8 bowls / 92g
Calories: 133
Calories from Fat: 93
Ingredients:
• 5 cups Rocket Leaves (washed)
• 1 cup Chopped Tomatoes
• ¼ cup Mixed Olives (Pitted and Sliced)
• ½ cup Low Fat Feta Cheese (cubed)
• ½ cup Basil or Rosemary or Mint
• 1 tbsp. Olive Oil
• 2 tbsp. s or Walnuts
Method:
• Mix the rocket leaves with the basil or rosemary or mint, tomatoes and
olives and place in the serving dish
• Scatter the feta cubes over the salad and decorate with the pine nuts or
walnuts.
• Add the olive oil and serve
20SANDWICHES 22
Brown Pizza
Nutrition Facts:
Serving size: 4 slices / 37g
Calories: 57
Calories from Fat: 18
Ingredients:
• 1 Brown Bread
• 1 tbsp. Sliced Fresh Mushroom
• 10 Slices of Mixed Olives
• 1½ tbsp. Pizza Sauce
• 1 tbsp. Sliced Green Pepper
• ¼ tsp. Oregano
• Grated Mozzarella Cheese (low fat) (30g)
Method:
• Spread the pizza sauce on the bread and add the mushrooms, olives, green
pepper, mozzarella cheese and oregano
• Bake the pizza in a hot oven until the cheese is melted and the bread is
toasted.
• Slice and serve hot
24Fresh Mushroom and Potato Sandwich
Nutrition Facts:
Serving size: 8 slices / 44g
Calories: 105
Calories from Fat: 40
Ingredients:
• 4 Slices of Bran Brown Toast
• ½ cup Cubed Fresh Mushrooms
• 1 cup Cubed Potatoes
• ¼ cup Cubed Green Pepper
• ½ tsp. Minced Garlic
• ½ tsp. Turmeric
• ½ tsp. Black Pepper
• 2 tbsp. Oil
• ½ tsp. Salt
Method:
• Cook the onions in oil over medium heat for 3 minutes then add the
minced garlic and potatoes, and stir for 2 minutes. Add the mushrooms
and green peppers and lower the heat while stirring for 7 more minutes
until the potatoes are cooked through
• Season with turmeric, salt and pepper
• Fill the toast with the mixture then cut into 2 pieces, toast it and serve with
fresh vegetables
26Brown Bread Roulade
Nutrition Facts:
Servings: 48 pieces / 28g
Calories: 47
Calories from Fat: 19
Ingredients:
• 1 bag Light Brown Bread (Saj or Arabic) (300g)
• 5 pieces Skinless Chicken Fillet (400g)
• 1½ cup Sliced Onions
• 4 tbsp. Olive Oil
• Salt (to taste – not more than ¼ tsp.)
• 3 tbsp. Sumac
• 3 tbsp. Toasted Pine Nuts
• ¼ cup Lemon Juice
Garnish:
• 1 cup Crispy Onion Slices
• 2 tbsp. Sumac
• 2 tbsp. Pine Nuts
Method:
• Slice the chicken into long thin pieces
• Sautee the onions in 2 tbsp. of oil, add the chicken pieces, season with the
salt and spices, then add the lemon juice, pine nuts and sumac, and cook
for 7 minutes
• Fill the bread wraps with 2 spoonfuls of the mixture, roll the wrap, cut
it into 3 pieces and place on the baking tray. Brush the pieces with the
remaining oil
• Bake in a hot oven until it browns, then it is lined on the serving dish and
garnished with the crispy onions and pine nuts.
28Chicken and Vegetable Sandwich with Mayonnaise
Nutrition Facts:
Serving size: 6 pieces / 68g
Calories: 172
Calories from Fat: 32
Ingredients:
• 1 bag Bran Brown Burger Bread (240g)
• 1 cup Cubed and Boiled Chicken Breast
• ½ cup Sliced White Cabbage
• ½ Grated Carrots
• ½ cup Grated Cheddar Cheese
• 2 tbsp. Chopped Parsley
• 3 tbsp. Low Fat Mayonnaise
• 1 tbsp. Lemon Juice
• Sat and Pepper to taste
Method:
• Combine the chicken, white cabbage, carrots, cheese, parsley, salt and
pepper
• Mix the mayonnaise with the lemon juice and pour over the chicken
mixture
• Fill the sandwich with the mixture and cut in half
• Serve with a selection of fresh vegetables
30Tuna Sandwich
Nutrition Facts:
Serving size: 8 pieces / 72g
Calories: 113
Calories from Fat: 52
Ingredients:
• 2 Loafs Brown Bread
• 1 Can Light Tune in Water (150g)
• ½ cup Shredded Lettuce
• ½ cup Sliced Tomatoes
• ½ tsp. Black Pepper
• 3 tbsp. Chopped Cucumber Pickles
• 3 tbsp. Lemon Juice
• 3 tbsp. Olive Oil
• ½ tbsp. Mustard
• ½ tsp. Salt
Garnish:
• 1 cup Crispy Onion Slices
• 2 tbsp. Sumac
• 2 tbsp. Pine Nuts
Method:
• Combine the tuna, lettuce, pickles, tomatoes and parsley
• Mix the salt, pepper, lemon juice and olive oil to make a dressing, then pour
it over the tuna mixture and refrigerate for 10 minutes
• Slice the loaf of bread in half, and fill each part with the tuna mixture
• Serve with cucumber and tomato slices
32MAIN COURSES 34
Chicken with Red Sauce
Nutrition Facts:
Serving size: 6 servings / 138g
Calories: 118
Calories from Fat: 15
Ingredients:
• 6 Chicken Fillets (500g)
• 3 tbsp. Ketchup
• 2 tbsp. Agar
• 3 tbsp. Low Fat Yoghurt
• 1½ cup Sliced Onion
• ½ tsp. Black Pepper
• ½ tsp. Mixed Spices
• ½ tsp. Cumin
• ¾ cup Minced Coriander
• Salt (to taste)
Method:
• Slice the chicken to 10 pieces, wash and dry well
• Combine the ketchup, agar, yoghurt, and onion and season with salt,
pepper and cumin
• Pour the mixture over the chicken, mix well and refrigerate for 2 hours
• Pace the mixture in a baking dish, add coriander and cover with aluminum
foil then bake in a hot oven until the chicken is cooked through
• Serve hot with rice or brown bread
36Hammour Broth
Nutrition Facts:
Serving size: 6 servings / 194g
Calories: 174
Calories from Fat: 70
Ingredients:
• ½ kilo Hammour Fillets • ½ tsp. Curry
• 1 cup Chopped Onions • ½ tsp. Coriander Powder
• 1 tsp. Minced Garlic • ½ tsp. Turmeric
• 1 tsp. Minced Ginger • 3 tbsp. Vegetable Oil
• 10 Curry Leaves • 1 Green Chili Pepper
• 1 tsp. Chili Green Pepper • 1 tbsp. Chopped Coriander
• 1½ cup Chopped Tomatoes • ¼ cup Lemon Juice
• 2 tbsp. Tomato Paste • ½ tsp. Salt & Black Pepper
• 2 tbsp. Tamarind Juice
Method:
• Cut the fish into 2cm cubes and season with salt, pepper, lemon juice and 1
tsp. chopped garlic, then cover and refrigerate for 2 hours
• In a pot, cook the onions in 2 spoons of oil, then add turmeric, garlic,
ginger, chopped pepper and curry leaves and mix well
• Add the tomatoes, salt and spices, then the tomato paste and tamarind
juice, and cook until it comes to the boil
• Place the fish pieces in a baking dish and add the sauce to it
• In a separate skillet, brown the rest of the garlic with the chopped
coriander and chili pepper in oil then add to the fish and cook in the oven
until the fish is done and the sauce has thickened
• Serve hot with rice or brown bread
38Vegetable Macaroni with Red Sauce
Nutrition Facts:
Serving size: 6 servings / 163g
Calories: 190
Calories from Fat: 26
Ingredients:
• 2 cup Brown Macaroni
• 2 cup Mixed Boiled Vegetables
• ½ cup Sliced Mushrooms
• ½ cup Broccoli
• 1 cup Chopped Tomatoes
• ½ cup Chopped Onions
• 2 tbsp. Tomato Paste
• 1 tbsp. Vegetable Oil
• 3 tbsp. Sliced Black Olives
• ½ tsp. Turmeric
• ½ tsp. Salt & Mixed Pepper
Method:
• Boil the macaroni in water with 1 tbsp. of oil and 1 tsp. of salt for 8 minutes.
Drain and rinse in cold water
• Cook the onions in oil until they wilt, add turmeric, mushrooms and
broccoli and when they are cooked through add the pre-boiled vegetables
and stir well
• Add the macaroni and toss with the vegetables, season with salt and
pepper and simmer on low heat for 5 minutes
• Serve hot with a garnish of olives
40Burger Pan in Arabic Spice Mix
Nutrition Facts:
Serving size: 5 servings / 181g
Calories: 195
Calories from Fat: 97
Ingredients: Sauce:
• 2 cup Minced Lean Red Meat • 1 tbsp. Tahini
• ½ cup Finely chopped Onions • 4 tbsp. Skimmed Yoghurt
• 3 tbsp. Chopped Coriander • 1 tbsp. Lemon Juice
• ½ tbsp. Mixed Pepper • ¼ tsp. Minced Garlic
• ½ tbsp. Drasen
• Onion Ringlets Garnish:
• Tomato Rings • Sumac
• Salt (to taste) • Toasted Pine Nuts
Method:
• Combine the meat, onions, coriander, salt, pepper and drasen, and the
patty is divided into 5 equal balls. Place them in an oven tray and bake in
medium heat until barely cooked
• Combine and prepare the sauce then pour over the patties (1 tbsp. over
each patty) and sprinkle sumac and pine nuts. Return to the oven and cook
for an additional 2 minutes only
• Serve with a selection of fresh vegetables and brown bread
42Chicken Kebab
Nutrition Facts:
Serving size: 7 servings / 85g
Calories: 98
Calories from Fat: 10
Ingredients:
• 2 cup Minced Chicken Breast (500g)
• ½ cup Chopped Onions
• 2 tbsp. Chopped Parsley
• ½ tsp. Minced Garlic
• ¼ cup Rusk
• ½ tsp. Chopped Chili Green Pepper
• ¼ tsp. White Pepper Powder
• ¼ tsp. Cumin Powder
Garnish:
• Sumac
Method:
• Combine all the ingredients until you form a patty, cover and rest in the
fridge for at least an hour
• Divide the patty into 7 equal balls
• Prepare skewers by brush each one with oil
• Skewer each patty ball and grill or barbeque
• Sprinkle with sumac and serve hot with grilled tomato and onion rings and
brown bread
44Desserts and Sweets 46
Carrot Cake
Nutrition Facts:
Serving size: 24 pieces / 48g
Calories: 153
Calories from Fat: 81
Ingredients:
• 2 Whole Eggs
• 1 Egg White
• 3 cups Grated Carrots
• 1¼ cup Brown Sugar
• 2 cup Flour
• ¾ Oil
• 1 tsp. Baking Powder
• 1 tbsp. Drasen
• ½ tsp. Ginger Powder
• 1 tsp. Vanilla Essence
• ½ cup Grated Coconut
Method:
• Beat the egg white and vanilla with an electric mixer for 3 minutes then
add the oil and sugar and continue whisking for 2 more minutes
• Add the carrots, flour, ginger, baking powder and drasen while whisking
continuously until the mixture turns homogenous. Then add the walnuts
and pour the mixture in a floured cake tin (22cm)
• Bake in oven at 180C until brown on top
• Rest until it cools and serve with tea
48Mhelabiyeh Pudding
Nutrition Facts:
Serving size: 4 bowls / 134g
Calories: 108
Calories from Fat: 10
Ingredients:
• 2 cup Skimmed Milk
• 4 tbsp. Brown Sugar
• 2 tbsp. Corn Starch
• 1 tsp. Ground Cardamom
• Saffron
• 1 tbsp. Rose Water (Orange Blossom Water)
• 1 tbsp. Ground Pistachio
Method:
• Dissolve the corn starch with the milk then add sugar and cardamom, and
cook over heat until it comes to the boil and thickens
• Add saffron and rose water to taste
• Pour the pudding into serving dishes and rests in the fridge until serving
time
50Umm Ali Pudding
Nutrition Facts:
Serving size: 12 bowls / 129g
Calories: 159
Calories from Fat: 85
Ingredients:
• 2 Brown Crackers
• 4 cups Skimmed Milk
• 5 tbsp. Brown Sugar
• ½ cup Liquid Cream
• 1 tsp. Vanilla (optional)
• 1 tsp. Drasen (optional)
• ½ cup Almond Slithers
• ½ cup Chopped walnuts
Garnish:
• 2 tbsp. Powder Pistachio
Method:
• Crumble the bread over an oven proof bowl and combine with the nuts
• Dissolve the sugar in the milk, cream and vanilla and cook over the stove
until it comes to a boil
• Pour the mixture on the bread and leave for 10 minutes then sprinkle with
Drasen and bake in the oven until it browns
• Garnish with pistachios and serve
52Balaleet
Nutrition Facts:
Serving size: 8 bowls / 52g
Calories: 199
Calories from Fat: 39
Ingredients:
• 1 bag Vermicelli
• ¾ cup Brown Sugar
• 5½ tbsp. Sunflower Margarine (Light)
• 1 tsp. Cardamom
• ½ tsp. Saffron
• 1 tbsp. Rose Water
Garnish:
• Slices of Egg White Omelet
Method:
• Boil the vermicelli in water with a spoon of oil for 2 minutes then drain and
rinse in cold water
• Combine cardamom, margarine, saffron and rose water
• Mix the vermicelli and margarine mixture over the heat until it dissolves
and combine thoroughly together
• Serve with the omelet garnish
542021 Healthy Children
An Initiative by The UAE Government
Copyright Reserved - Health Education & Promotion Department
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