Tilapia is a very commonly farmed fish in the Philippines, and while it is not the most popular fish, it does have quite a lot of health benefits. Firstly, tilapia contains high levels of Omega-6, a fatty acid which the body does not naturally produce which is great at helping muscles respond to insulin and controlling cholesterol. Tilapia is also a rich source of protein, which your body can use by repairing muscle and cell damage, digest food, and strengthen bones.

Ingredients

1 cup all-purpose flour

1 tsp. garlic powder

1 tsp. onion powder

1 tsp. chili powder

1/2 tsp. ground cumin

4 tilapia filets

Salt and pepper

2 tbsp. canola or vegetable oil, divided

Cilantro leaves and lime wedges for garnish and serving

Procedure

1. Whisk together flour, garlic powder, onion powder, chilli powder, and cumin until combined.

2. Season tilapia fillets with salt and pepper, then dip each in flour/herb mixture. Set aside.

3. Add the oil to a large, nonstick skillet over medium heat. Add 2 fillets and cook 3 to 4 minutes per side, until crust is golden and fish flakes easily with a fork.

4. Repeat with remaining filets.

5. Serve with cilantro and lime wedges.

Recipe from: https://www.delish.com/cooking/recipe-ideas/a25137966/pan-fried-tilapia-recipe/

Salmon is a type of fish packed with nutrients, the main being Omega 3 in the form of DHA and EPA. These are types of fatty acids that promote brain and cardiovascular health. Omega-3 is able to prevent diseases such as heart disease, Alzheimer's, diabetes, multiple sclerosis, and much more.

As for the cheese, it is rich in calcium and protein which can strengthen and build bones, and is also high in Vitamin B-12 which promotes brain health and prevents neurological damage.

Ingredients

1 kg salmon fillet

Pepper

Salt

Lemon juice

Cream cheese

Dill, chives and thyme (dried or fresh)

Procedure

1. Season the fish fillet with salt and pepper.

2. Using a sharp knife, cut a less than one centimeter deep opening down the long end of the fillet. Place the knife in the opening and cut a pocket to both sides of the opening.

3. Stuff the cream cheese in the opening. Sprinkle finely chopped dill, chives and thyme on the cheese.

4. Secure the opening with toothpicks then sprinkle with lemon juice.

5. Bake in 200° C for about 20-25 minutes. When the fish is done, remove the toothpicks.

6. Serve with a green salad.

Recipe from: https://finland.fi/life-society/finnish-recipes/

Tamales are a traditional Mesoamerican dish that is very popular across Mexico and Guatemala. This dish consists of steaming dough inside a banana or corn leaf and there are multiple variations and styles of the dish. Tamales contain healthy micronutrients like Vitamin A, Folate, Zinc, Phosphorous, Calcium, Potassium, etc, and when containing spicy peppers or chilis it can help strengthen your vascular and metabolic health.

Ingredients

23 cups of water, divided

15 - 20 banana leaves, trimmed (15 cm x 25 cm)

5 oz carrot, cut into pieces (2 cm)

3 oz celery, cut into pieces (2 cm)

4 ½ oz onion, cut into pieces (2 cm)

2 garlic cloves

17 oz whole chicken breasts, boneless, skinless, cut into pieces (approx. 2 cm)

1 cup authentic Mexican mole sauce, jarred

0.5 cups vegetable shortening

2 cups masa harina (flour based dough)

1 tbsp baking powder

3 tsp salt, to taste

For this recipe you will also require a varoma

Procedure

1. Place 53 oz water into mixing bowl and boil 10 min/speed 2. Meanwhile trim banana leaves (6 in. x 10 in.) and place banana leaves in a casserole dish and pour boiled water over to soak.

2. Place 53 oz water, carrots, celery, onions and garlic into mixing bowl. Place Varoma into position and weigh in chicken, secure Varoma lid and cook 22 min/Varoma/speed 1. Remove Varoma and place onto inverted Varoma lid, strain broth with simmering basket into a bowl and discard vegetables.

3. Place steamed chicken into mixing bowl and shred 4 sec//speed 4.

4. Add 10.5 oz reserved chicken broth and mole sauce and cook 15 min/175°F//speed 2. Transfer to a bowl and set aside.

5. Insert butterfly whisk. Place shortening into mixing bowl and whip 3 min/speed 3.

6. Remove butterfly whisk. Add masa harina, 25 oz water, baking powder and salt and mix 2 min/speed 3. Scrape down sides of mixing bowl with spatula and mix a further 2 min/speed 3. Transfer to a bowl, cover and set aside.

7. Drain leaves, discard water and dry leaves with paper towels. Place 3 oz prepared dough in the centre of each banana leaf and spread outward and evenly into a rectangle (approx. 8 in. x 4 in.). Place 2 oz reserved chicken mixture in the centre of each. Using the bottom half of the banana leaf fold the dough in half upward and away from you. Fold both sides towards the centre while pressing the filling into the centre. Place tamales into Varoma open side up and seam side down and set aside.

8. Place 53 oz water into mixing bowl. Place Varoma into position, secure Varoma lid and steam 75 min/Varoma/speed 1. Let rest in the Varoma for 20 minutes. Serve hot.

Recipe from: https://cookidoo.ch/recipes/recipe/en/r243161

Shepherds Pie consists of mixed veg, mashed potatoes, and minced lamb. With dairy, fibre, carbohydrates, and protein all in one delicious dish, this is quick to fill you up and packs you with all the nutrients from a balanced diet! For an even healthier alternative, you could try substituting the potato for sweet potato and the butter for vegetable oil. Sweet potato contains higher levels of Vitamin A and C, boosting the immune system, eyesight, and maintenance of cartilage and bones.

Ingredients

1 tbsp sunflower oil

1 large onion, chopped

2-3 medium carrots, chopped

500g pack lamb mince (or beef mince, but then it would be Cottage Pie)

2 tbsp tomato purée

large splash Worcestershire sauce

2 cups beef stock

900g potatoes, cut into chunks

85g butter

3 tbsp milk

Procedure

1. Heat 1 tbsp sunflower oil in a medium saucepan, then soften 1 chopped onion and 2-3 chopped carrots for a few mins

2. When soft, turn up the heat, crumble in 500g lamb mince and brown, tipping off any excess fat.

3. Add 2 tbsp tomato purée and a large splash of Worcestershire sauce, then fry for a few mins.

4. Pour over 500ml beef stock, bring to a simmer, then cover and cook for 40 mins, uncovering halfway.

5. Meanwhile, heat the oven to 180C/fan 160C/gas 4, then make the mash. Boil the 900g potato, cut into chunks, in salted water for 10-15 mins until tender. Drain, then mash with 85g butter and 3 tbsp milk.

6. Put the mince into an ovenproof dish, top with the mash and ruffle with a fork. The pie can now be chilled and frozen for up to a month.

7. Bake for 20-25 mins until the top is starting to colour and the mince is bubbling through at the edges. (To bake from frozen, cook at 160C/fan 140C/gas 3 for 1 hr-1 hr 20 mins until piping hot in the centre. Flash under the grill to brown, if you like.)

8. Leave to stand for 5 mins before serving and serve with vegetables of your choice

Recipe from: https://www.bbcgoodfood.com/recipes/no-fuss-shepherds-pie

Although tacos are a form of fast food, they can be made healthy as well! Each part of the taco is made using healthy and fresh ingredients. The beef seasoned with herbs, spices, salt, and pepper, providing a nice taste without adding preservatives or excess flavouring. As for the guacamole, avocadoes contain high levels of vitamins C, E, K, B-6, and minerals such as potassium, magnesium, as well as omega-3. The healthy fats in avocadoes stabilize blood sugar levels and are healthy for the heart, skin, and vision.

Ingredients

Taco Seasoning:

1 tsp sweet paprika

1 tsp ground cumin

1 tsp crushed onion (I use a garlic presser)

1/2 clove crushed garlic

Salt and pepper

2 tsp tapioca starch

1/2 cup water

Guacamole:

2 avocadoes, diced

2 tsp crushed onion

2 tsp lemon juice (more can be added)

Salt and pepper

Filling:

Grated cheese

1 cup Ground beef

Sour cream or plain greek yoghurt

1 diced tomato

Procedure

1. Make the guacamole by mashing the avocadoes with a fork, then add the onion, lemon juice, salt, and pepper. Mix thoroughly and add more seasoning as desired

2. Mix together the garlic, onion, salt, pepper, paprika, and cumin in a small bowl for the taco seasoning

3. Cook the ground beef on medium-high heat and when the beef is nearly fully cooked, add the seasoning and stir well

4. Turn the heat down to low. Mix the tapioca starch and water in a bowl, then pour it little at a time to thicken the ground beef mixture until desired consistency

5. Layer up the hard or soft taco shell with the beef, followed by guacamole, then tomatoes, then sour cream, then grated cheese and serve

Middle East

The food in the northern area of Iraq tends to have many similarities to Greek and Turkish cuisine. Dolma and Cacik were often served. Bahmieh is comfort food in the truest sense of the word. Health-wise, okra is a rich source of nutrients and vitamins (C and K). It is also full of protein and fibre, which can help with weight loss and the promotion of healthy bones and muscles. Eating okra may also lower the risk of heart disease and cancer!

Ingredients

2 cups + 5 tbsp freshly boiled water

500g / 1.1lbs lamb leg + bone

150g okra

100g tamarind paste

1 medium onion

7 cloves garlic

4 tbsp vegetable oil

3 tbsp tomato paste

1 tbsp ghee or butter (optional)

1 tsp turmeric

1/2 tsp black pepper

1/4 tsp salt

Procedure

1. Cut the meat in about 1 inch cubes. Fry it from all sides in 3 tbsp vegetable oil in a hot pan until golden brown. Remove the meat from the pan, leaving the oil inside.

2. Finely chop the onions and garlic. Gently fry the onions in the same oil you fried the meat in. After about 5 minutes add the garlic and fry both together for a further 5 minutes.

3. Add the tomato paste and gently fry it together with the onions and garlic over low to medium temperature. If you like, you can add 1 tbsp of ghee or butter.

4. Season with the turmeric and black pepper, then add the freshly boiled water to the pan and combine everything. Return the meat to the pan and increase the temperature until the stew is boiling. Then put on the lid and reduce the temperature to medium/low heat. Let it simmer for 1h 30 min.

5. If you want to serve your Khoresh-e Bamieh with Aabkesh rice, start with the rice in about 1h. If you’re preparing Kateh rice, you can start in about 1h and 20 min.

6. After the 1h 30min of cooking time, combine the tamarind paste with 1/2 cup freshly boiled water. Then strain it through a fine sieve. Use a spoon to move it around and push it through the sieve. Set aside.

7. Fry the okras in 1 tbsp vegetable oil over medium heat for about 5 minutes.

8. Add the fried okras and the tamarind paste to the stew and let it simmer for 10 minutes. Taste and season.

9. If the stew isn’t sour enough, you might want to add more tamarind paste. Just be sure to slightly dilute it before. Then let it simmer for a final 10 minutes.

10. Serve your stew with aromatic rice. Enjoy!

Recipe from: http://igotitfrommymaman.com/khoresh-e-bamieh-persian-lamb-okra-stew/

Spain/Portugal

Fish and chips was originally brought to England because Jews in the 16th century were being persecuted in Spain and Portugal. They migrated to England as refugees and brought their cuisine along. This recipe is a lighter version of the original fish and chips, making it healthier. On the plus side, no deep frying is necessary, which cuts out the unhealthy fats that are involved in the traditional preparation of this dish!

Ingredients

400g potatoes, peeled and cut into chip size and shape

1tsp vegetable oil

1 egg, separated

zest of half a lemon

a handful of thyme

2x150g cod fillets, skinned and boned

150 g peas

salt and pepper

Procedure

1. Preheat the oven to 220C/200C Fan/Gas 7. Line a baking tray with baking paper.

2. Boil the chips for 3-4 minutes, then drain well. Pour 1 teaspoon of oil into a baking tray and heat in the oven. Add the chips in a single layer and bake for 20 minutes

3. Meanwhile, whisk the egg yolk, lemon zest, lemon thyme, salt and pepper together in a bowl. In a separate clean glass bowl, whisk the egg white until soft peaks form when the whisk is removed. Fold the yolk into the white.

4. Dip the fish into the egg mixture, then transfer to the lined baking tray and bake for 15-20 minutes, or until cooked and browned.

5. Boil the peas in water for 2-3 minutes. Serve the fish and chips with the peas and lemon wedges.

Recipe from: https://www.bbc.co.uk/food/recipes/lighter_fish_and_chips_06976