Collection: Nutrition
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Kcal 500
Roasted Nutty Veg
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Kcal 500
Pasta with Fagioli
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Kcal 500
Butter bean and Aubergine Tray Bake
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Kcal 100
Poached Salmon Salad with Natural Yogurt
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Kcal 500
Smoked Mackerel Fish Cakes with Cucumber Salad
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Kcal 500
Tofu and Aubergine Stir-Fry
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Kcal 500
Quick smoked mackerel pate bagel
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Kcal 500
Tofu and Aubergine Stir-Fry
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Kcal 500
Stir-Fried Tender Stem Broccoli Noodles
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Kcal 500
Quick Smoked Mackerel Pate Bagel
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Kcal 500
Grilled Chicken and Bean Salad with Harissa
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Kcal 500
Tuna and Panzanella Salad
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Kcal 500
Mixed Vegetable Penne
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Kcal 500
Chicken Buffalo Bake with Lentils and Spinach
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Kcal 500
Veggie Fig and Sweet Potato Tagine
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Kcal 400
Seared Steak Salad with Quinoa
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Kcal 500
Rustic Cannellini Bean Italian Supper
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Kcal 400
Roasted Butternut Squash Wrap with Lentil Slaw
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Kcal 400
Spicy Hummus and Pitta
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Kcal 400
Smoked Salmon with Egg Noodles
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Kcal 400
Salmon Parcels with Herb Sauce
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Kcal 400
Salmon Muffin
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Kcal 500
Loaded Sweet Potatoes
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Kcal 400
Lentil and Beetroot Salad
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Kcal 400
Herrings and Baby Potato Salad
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Kcal 400
Chicken Skewers with Chilli Salsa
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Kcal 400
Butterbean and Veggie Soup
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Kcal 500
Pumpkin Seed and Kale Stuffed Peppers
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Kcal 500
Dahl and Poppadum Curry Night
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Kcal 500
Simple Prawn Paella
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Kcal 500
Falafels with Cous Cous
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Kcal 500
Mediterranean Gnocchi
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Kcal 500
Turkey Burgers
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Kcal 400
Sweet Potato Soup
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Kcal 400
Tomato and Mozzarella Pizza
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Kcal 400
Hoisin Chicken (or Tofu) Wrap
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Kcal 400
Veggie Noodles in a Jar
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Kcal 400
Quick Stir Fry Rice
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Kcal 400
Spicy Hummus and Pitta
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Kcal 400
Lentil and Spinach Dahl with Naan
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Kcal 400
Avocado and Quinoa Salad
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Kcal 500
Mushroom and Cashew Butterfly Pasta
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Kcal 500
Florentine Pizza
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Kcal 500
Tofu Skewers
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Kcal 500
Half and Half Burger
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Kcal 500
Chickpea Korma
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Kcal 500
Fresh Spring Rolls with Satay Sauce
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Kcal 400
Sweet Potato Dip with Pitta
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Kcal 400
Smoked Salmon and Cream Cheese Bagel
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Kcal 400
Tuna Mayo and Cucumber Sandwich
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Kcal 400
Speedy Chickpea Dip with Fresh Bread
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Kcal 400
Feta and Pesto Pasta Salad
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Kcal 400
Quick Grilled Omelette
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Kcal 300
Toasted Crumpet and Poached Eggs
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Kcal 300
Quinoa Raspberry and Chocolate Porridge
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Kcal 300
Bircher Style Berry Muesli
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Kcal 300
Tomato and Parmesan Fritatta
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Kcal 300
Mango and Pineapple Smoothie
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Kcal 300
Blueberry Soya Milk Smoothie
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Kcal 300
Mixed Berry Smoothie
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Kcal 300
Green Machine Smoothie
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Kcal 300
Raspberry and Greek Yoghurt Smoothie
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Kcal 300
Oat Strawberry Smoothie
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Kcal 500
Chicken Soup
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Kcal 500
Veggie Burger in a Bun
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Kcal 500
Coconut Curry
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Kcal 500
Gnocchi with Tomato Sauce
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Kcal 500
Lentil and Coconut Soup
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Kcal 500
Gnocchi with Pesto and Spinach
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Kcal 500
Paneer and Chickpea Curry
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Kcal 500
Tomato, Anchovy & Chilli Pasta
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Kcal 400
Baked Potato with Tuna Mayo
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Kcal 400
Butter Bean and Mushroom Ragout
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Kcal 400
Watercress & Spinach Soup with Poached Egg
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Kcal 400
Thai Style Butternut and Coconut Soup
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Kcal 400
Artichoke and Feta Panzanella Salad
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Kcal 400
Mediterranean Style Sardine on Toast
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Kcal 400
Roasted Courgettes with Buffalo Mozzarella & Pesto
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Kcal 400
Hummus, Green Beans & Sun Blushed Tomatoes
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Kcal 300
Breakfast Wrap
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Kcal 300
Fried Eggs on Toast
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Kcal 300
Quorn Bacon Sandwich
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Kcal 300
Traditional Porridge
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Kcal 300
Pineapple and Greek Yoghurt
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Kcal 300
Boiled Eggs
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Kcal 300
Fruit and Fibre
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Kcal 300
Poached Eggs On Toast
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Kcal 500
Veggie sausages with caramelised red onions, beans and lentils
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Kcal 400
Lentil Soup
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Kcal 400
Wholegrain Chickpea Cous Cous with Ratatouille
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Kcal 400
Tofu and Bean Stew
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Kcal 400
Artichoke and Saffron Risotto
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Kcal 300
Traditional Overnight Oats
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Kcal 400
Mushroom, Kimchi and Pineapple Fried Rice
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Kcal 300
Fruit and Nuts
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Kcal 500
Lentil Cottage Pie
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Kcal 400
Vegan Macaroni Cheese
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Kcal 400
Roasted tomatoes with avocado pesto pasta and green vegetables
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Kcal 300
Quick Breakfast Biscuits
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Kcal 500
Coconut Prawn Curry
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Kcal 500
Prawn and Broccoli Stir Fry
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Kcal 500
Tabbouleh with feta and tzatziki
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Kcal 500
BBQ Bean Beef Chilli (makes 2 portions)
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Kcal 400
Salmon Tacos With Cucumber Cream
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Kcal 400
Vegan Caesar Salad
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Kcal 300
Banana Chocolate Pancake
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Kcal 300
Breakfast Super Blend
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Kcal 300
Avocado Start
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Kcal 300
Overnight Blueberry Muesli
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Kcal 300
Banana muesli
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Kcal 500
Salmon nicoise
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Kcal 500
Roast chicken
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Kcal 500
Fish and chips
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Kcal 500
Mushroom risotto
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Kcal 500
Ham, egg and chips
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Kcal 500
Chowder
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Kcal 500
Mexican style baked eggs
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Kcal 500
Feta and quinoa salad supper
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Kcal 500
Tomato omelette
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Kcal 500
Chicken stew
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Kcal 500
Vegetable hot pot
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Kcal 500
Italian pork casserole
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Kcal 500
Cinnamon baked chicken
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Kcal 500
Pizza night
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Kcal 500
Beef burger in a Bun
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Kcal 500
Bean Pasta
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Kcal 500
Poached eggs and chickpeas
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Kcal 500
Beef kebabs
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Kcal 500
Salmon and broccoli salad with hot bread
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Kcal 500
Grilled turkey with sweet potato mash
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Kcal 500
Lemon crab spaghetti
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Kcal 500
Grilled trout with ratatouille
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Kcal 500
Veggie ‘Shepherd’s’ Pie
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Kcal 500
Steak and salad
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Kcal 400
Egg Fried Rice
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Kcal 400
Mini-Cheese and Tomato Pizza
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Kcal 400
Crab and Avocado Toasts
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Kcal 400
Chilli Fried Egg
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Kcal 400
Tuna pasta
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Kcal 400
Chilli Baked Beans
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Kcal 400
Mackerel Pate
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Kcal 400
Veggie soup
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Kcal 400
Chicken and Rice
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Kcal 400
Fish Finger Roll
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Kcal 400
Tomato and Mozzarella Salad
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Kcal 400
Roast Beef Sarni
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Kcal 400
Baked Potato with Salmon Mayo
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Kcal 400
Hummus Wrap
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Kcal 400
Turkey and Cucumber Sandwich
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Kcal 300
Fresh fruit and yoghurt
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Kcal 300
Smoked Salmon Bagel
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Kcal 300
Dried fruit compote
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Kcal 300
Egg and ham muffin
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Kcal 300
Fruit and nut granola bars
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Kcal 300
Toasted Cheese and Tomato Thin
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Kcal 300
Apple Cinnamon French Toast
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Kcal 300
Avocado On Toast
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Kcal 300
Warm fruit wrap
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Kcal 300
Mushroom and Spinach Scramble
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Kcal 300
Oatibix
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Roasted Nutty Veg
- Easy
Roasted Nutty Veg
Instructions

Pasta with Fagioli
- Easy
Pasta with Fagioli
Instructions

Butter bean and Aubergine Tray Bake
- Easy
Butter bean and Aubergine Tray Bake
Instructions

Poached Salmon Salad with Natural Yogurt
- Easy
Poached Salmon Salad with Natural Yogurt
Instructions

Smoked Mackerel Fish Cakes with Cucumber Salad
- Easy
Smoked Mackerel Fish Cakes with Cucumber Salad
Instructions

Tofu and Aubergine Stir-Fry
- Easy
Tofu and Aubergine Stir-Fry
Instructions

Quick smoked mackerel pate bagel
- Easy
Quick smoked mackerel pate bagel
Instructions

Tofu and Aubergine Stir-Fry
- Easy
Tofu and Aubergine Stir-Fry
Instructions

Stir-Fried Tender Stem Broccoli Noodles
- Easy
Stir-Fried Tender Stem Broccoli Noodles
Instructions
Heat a wok until piping hot and add 1tsp oil sunflower oil. Add 160g of tender stem broccoli and Sautee for a few minutes until tender. Add a clove of finely chopped garlic, 1 spring onion, 1 tsp of chilli flakes, and 100g of straight to wok rice noodles and cook for a further 1 minute. Add 1 tsp each of soy sauce, oyster sauce and a few drops of sesame oil. Serve with 1 tbsp of roughly chopped cashews.

Quick Smoked Mackerel Pate Bagel
- Easy
Quick Smoked Mackerel Pate Bagel
Instructions
In a bowl, mix 50g of smoked mackerel, 2 tablespoons of low-fat cream cheese and half a ¼ bunch of chives and tarragon. Lightly toast a whole-wheat bagel and spread the mackerel pate over each side then top with 1 tbsp of chopped pickled onions and some baby gem for a crunchy texture.

Grilled Chicken and Bean Salad with Harissa
- Easy
Grilled Chicken and Bean Salad with Harissa
Instructions
Chargrill one small chicken breast and leave to rest. Meanwhile drain ½ x 400g can mixed bean salad and place in a bowl. Add chopped fresh mint and 1 tbsp of sun-dried tomatoes. Pour the chicken resting juices into the bean salad and dress with 1 tsp of harissa rose mixed with a little water to loosen the consistency.

Tuna and Panzanella Salad
- Easy
Tuna and Panzanella Salad
Instructions
Tear 50g of stale bread (not sliced bread) into about 3cm pieces and put in a bowl. Leave out for an hour if not already stale. Chop up two tomatoes into chunks and finely dice half a small red onion. Add to the bread and grind over some black pepper. Spoon over one tablespoon of olive oil and three tablespoons of red wine vinegar. Mix all the ingredients together and leave for half an hour. Open a 100g can of tuna (or use 100g of canned, drained chickpeas) drain and flake and mix in with the panzanella salad and serve.

Mixed Vegetable Penne
- Easy
Mixed Vegetable Penne
Instructions
In a large pot of boiling water, cook 50g of penne pasta and 1 small carrot cut to a similar size for 6 minutes. Meanwhile, in a frying pan, add ½ tsp of olive oil over medium heat and 1 chopped spring onion, 1 crushed garlic clove and 100g of tender stem broccoli and fry for 5 minutes. Once the pasta and carrots and cooked, add them to the pan along with a large handful of spinach, ¼ can of lentils and 3 large chopped tomatoes and a few table spoons of the pasta water and cook for another 3 minutes. Finish with 1 tbsp of Parmesan shavings. (You can use vegan ‘Parmesan’ to make this a vegan dish).

Chicken Buffalo Bake with Lentils and Spinach
- Easy
Chicken Buffalo Bake with Lentils and Spinach
Instructions
Place small chicken breast fillet on a tray and spoon over 100g of tomato passata then sprinkle with oregano, thyme and 60g of torn buffalo mozzarella on top. Bake in a hot oven 15 minutes, then grate 1 tsp of parmesan and return to oven for 5 minutes more. Meanwhile, spray a pan with oil and place on a medium heat. Add 1 spring onion, 1 chopped garlic clove and cook for 1 minute. Add 100g of tender stem broccoli and a large handful of spinach and cook, stirring, for 1 minute. Add ½ a can of lentils 2tbsp water and cook for another 3 minutes. Remove the chicken from the oven and serve.

Veggie Fig and Sweet Potato Tagine
- Easy
Veggie Fig and Sweet Potato Tagine
Instructions
Heat a teaspoon of olive oil in a heavy based pan and add 100g-Quorn chicken pieces (or 100g canned and drained butter beans), cooking for 2 – 3 minutes until golden. Remove and add a small, finely chopped red onion (or standard onion is fine too). Cook for 5 minutes and then stir in half a teaspoon of grated ginger, a small clove of crushed garlic, a tablespoon of tomato puree and a pinch each of ground cinnamon and cumin. Stir for two minutes and then mix in the Quorn pieces and pour in 175ml boiling vegetable stock, 150g peeled and chopped sweet potatoes and two chopped figs. Simmer gently for 20 minutes, topping up with a little extra stock if getting dry and serve.

Seared Steak Salad with Quinoa
- Easy
Seared Steak Salad with Quinoa
Instructions
Boil 50g of quinoa in boiling water according to packet instructions and drain. Meanwhile, marinate 100g of flat iron steak to 1 tsp of harissa paste and chargrill to your liking and then leave to rest. Drain ½ a jar of roasted peppers, slice thinly and mix through cooked quinoa along with ½ a bunch of chopped chives and a squeeze of lemon juice. Pour the steak resting juices back into the quinoa and spoon onto a plate serving the steak thinly sliced resting on top.

Rustic Cannellini Bean Italian Supper
- Easy
Rustic Cannellini Bean Italian Supper
Instructions
Heat a teaspoon of olive oil in a heavy pan and cook a small, diced onion, a finely diced carrot and a finely diced stick of celery for 8 minutes until softened. Stir in a clover of crushed garlic and cook for a further minute. Stir in a pinch of mixed, dried herbs and 200g of passata or canned tomatoes plus 200g canned, drained cannellini beans and chopped courgette. Simmer for 10 minutes, stir in a small handful of fresh parsley if you have some and serve with a slice of wholemeal bread.

Roasted Butternut Squash Wrap with Lentil Slaw
- Easy
Roasted Butternut Squash Wrap with Lentil Slaw
Instructions
Dice 125g of butternut squash and place on a baking tray with 1 tsp drizzle of agave nectar, a pinch of smoked paprika and a few sprays of oil. Roast in a hot oven for around 20 minutes until tender. Meanwhile, in a bowl, combine a handful of sliced red cabbage, ¼ can of drained lentils, a small handful of chopped coriander and a squeeze of lime juice. Spread a wholegrain tortilla wrap with ¼ of a sliced avocado and roasted squash and wrap into a burrito shape. Serve with slaw on the side.

Spicy Hummus and Pitta
- Easy
Spicy Hummus and Pitta
Instructions
Heat oven to 180oc fan/ 160oc/ gas 4. Lightly brush baking tray with oil. Pat dry 100g canned and drained chickpeas. Spread a quarter of the chickpeas onto the tray, sprinkle with some paprika and ground cumin, drizzle with a teaspoon of extra virgin olive oil and bake for 35 minutes or a little more if necessary until crunchy. Heat a teaspoon of oil in a small pan and once hot, cook a quarter of an onion for 8 minutes. Once softened, add a pinch of ground coriander and cumin and cook for 1 minute. Put to one side and blend the remaining chickpeas with a little water and onions plus the zest of a quarter of a lemon and its juice. Once blended, serve in a bowl topped with the baked, spicy chickpeas and serve with a wholemeal pitta and 80g cucumber sticks (you can use other vegetables like carrot or peppers if you prefer).

Smoked Salmon with Egg Noodles
- Easy
Smoked Salmon with Egg Noodles
Instructions
Boil 50g of egg noodles according to the packet instructions. Heat 1tsp sunflower oil in a hot wok and add 1tsp of finely chopped ginger, a chopped clove of garlic and 1 chopped spring onion. Slice 100g of green beans and fry until tender. Drain the noodles and run under cold water until chilled. Add 1 tsp of peanut butter to the wok and fry for 30 seconds before adding the noodles and a tsp of soy sauce. When everything is heated through crumble 50g of smoked salmon to finish before serving.

Salmon Parcels with Herb Sauce
- Easy
Salmon Parcels with Herb Sauce
Instructions
Squeeze some lemon juice on a piece of foil. Place a 90g piece of fresh salmon on top, squeeze more lemon juice on top, scatter over some chopped chives or spring onion, wrap up the foil into a parcel and bake at 200oc fan/180oc/ gas 6 for 15 minutes. While cooking, put 150g new potatoes onto boil. In a bowl whisk together a teaspoon of extra virgin olive oil with two teaspoons of lemon juice, some black pepper, some chopped herbs like mint and 65g, 2% fat Greek yoghurt. Drain the potatoes, crush slightly with the back of a fork and serve with the salmon on a bed of rocket or other salad leaves and the herb sauce on the side.

Salmon Muffin
- Easy
Salmon Muffin
Instructions
Heat the oven to 180oc fan/ 160oc / gas 4. Lightly brush an oven proof ramekin with oil. Steam 35g broccoli florettes. Drain, cool and break into small florettes. Whisk a large egg with 20g plain flour. Stir in a zest from quarter of a lemon, the broccoli, 50g cooked, flaked salmon and a little chopped spring onion. Pour mix into the ramekin and bake for 20 – 25 minutes. Once set, turn out of ramekin and serve with slice of wholemeal bread (or Gluten Free alternative) and a big green salad drizzled with Balsamic vinegar.

Loaded Sweet Potatoes
- Easy
Loaded Sweet Potatoes
Instructions
Cut a 200g sweet potato lengthways and bake for 30 min at 200oc/gas 6 (or cook in the microwave). Once flesh is soft, scoop out the flesh and mash with 1 tablespoon vegan plant cream, 50g canned, drained sweetcorn and a diced spring onion. Season with a few dashes of Tabasco Original red pepper sauce. Pile back into the skins and top with half an avocado, diced and serve.

Lentil and Beetroot Salad
- Easy
Lentil and Beetroot Salad
Instructions
Mix 150g of canned, drained lentils with 125g cooked, diced beetroot and a teaspoon extra virgin olive oil. Stir in two teaspoons of your favourite chopped nuts or seeds (almonds, walnuts, cashews, peanuts, pumpkin seeds for example) and stir. Drizzle over some balsamic vinegar and serve with two oatcakes.
(Double check the label for Gluten Free oatcakes)

Herrings and Baby Potato Salad
- Easy
Herrings and Baby Potato Salad
Instructions
Boil 120g new potatoes in lightly salted water and drain. Crush into quarters and mix with a tablespoon of low fat French dressing, some chopped chives or spring onion and 130g herrings, cut into small chunks. Serve with a green salad drizzled with little fat free French dressing on the side.

Chicken Skewers with Chilli Salsa
- Easy
Chicken Skewers with Chilli Salsa
Instructions
Mix together a chopped tomato, some chopped coriander and half a chopped red onion. Grind over some black pepper and drizzle over a teaspoon of olive oil, which has been whisked with two teaspoons of white wine or Balsamic vinegar. Stir and put to one side. Next, cut 100g of chicken breast into a 3cm cubes and push onto two skewers. Brush with a little olive oil and cook under a medium hot grill or griddle, turning regularly for 10 minutes. While chicken is cooking, prepare 125g-microwave brown rice or cook 60g brown rice from scratch according to pack instructions. Once ready, stir in half a chopped yellow pepper and put to one side. Serve the rice and salsa with the chicken skewers, squeezing over some lemon juice just before eating.

Butterbean and Veggie Soup
- Easy
Butterbean and Veggie Soup
Instructions
Heat 1 teaspoon of olive oil in a small pan and once hot, add quarter of a chopped onion and diced carrot and stick of celery (optional). Cook for 8 minutes until softened, stirring occasionally. Stir in a teaspoon of harissa paste or a few dashes of Tabasco sauce and 150g passata or canned tomatoes. Simmer for 5 minutes and then stir in 200g butter beans canned and drained. Heat for another five minutes and serve sprinkled with chopped parsley (optional) and with a wholemeal roll or gluten-free alternative.

Pumpkin Seed and Kale Stuffed Peppers
- Easy
Pumpkin Seed and Kale Stuffed Peppers
Instructions
Heat oven to 180oc fan/160oc/gas 4. Heat a teaspoon of oil in a non-stick frying pan over a medium heat and cook a small, chopped onion for 8 minutes until softened. Add a clove of garlic, the zest of a half a lemon and a dash of chilli sauce like Tabasco (or a pinch of dried chilli flakes or a little freshly diced green or red chilli). Stir for a minute and then mix in 50g kale or baby spinach and stir until either begins to wilt. Remove from heat and allow to cool. Once cooled, mix with a tablespoon of pumpkin seeds (or seeds of your choice), 100g-ricotta cheese, a slice of bread blended or grated to form breadcrumbs and a beaten eggs. Cut a large pepper in half and remove seeds and pith. Brush outsides very lightly with olive oil, place on a baking sheet and pile the mix on top. Cook for 10 minutes. Serve with a green salad drizzled with Balsamic vinegar or a little French dressing, on the side.

Dahl and Poppadum Curry Night
- Easy
Dahl and Poppadum Curry Night
Instructions
Grate a small piece of fresh ginger to give you a teaspoon worth once grated. Deseed and chop half a red chilli and finely chop half an onion. Heat a teaspoon of olive oil in a heavy based pan and cook the onion for 8 minutes until softened. Stir in the ginger, chilli and garlic and cook for a further minute along with a big pinch of ground turmeric. Mix in a large, chopped tomato, half a peeled and chopped sweet potato (100g), 100g of frozen butternut squash (or fresh if you prefer), 75g red dried lentils (rinsed and drained) and 225ml of vegetable stock. Once boiling, lower heat and simmer for 20 minutes. Stir in a handful of fresh coriander, flat leaf parsley or baby spinach and cook for 2 minutes. Grind over some black pepper and serve topped with a blob of natural plain yogurt and a poppadum.

Simple Prawn Paella
- Easy
Simple Prawn Paella
Instructions
Put 70g of brown rice on to cook according to pack instructions or heat 125g of microwave rice using pack instructions. Meanwhile, heat a heavy-based frying pan with a teaspoon of olive oil and add a small diced yellow pepper, a chopped tomato and quarter of a teaspoon of paprika. Cook gently for 8 minutes until softened, stirring from time to time. Mix in 100ml vegetable or chicken stock, the cooked brown rice, 80g of frozen peas and 150g defrosted frozen prawns. Cook for five minutes, adding a little more stock if necessary to keep mix moist. Serve with a squeeze of lemon juice.

Falafels with Cous Cous
- Easy
Falafels with Cous Cous
Instructions
Heat oven to 200oc fan/180oc/gas 6. Put 200g canned, drained chickpeas with quarter of a finely diced onion, a clove of garlic, pinch of ground coriander and ground cumin, a teaspoon of olive oil and about a tablespoon of some fresh coriander or parsley in bowl. Mix 2 teaspoons of gram flour (lentil or chickpea flour) with four teaspoons of water and stir until it is a paste. Put into bowl (or a blender) and blend all ingredients with a hand blender. Once it creates a smooth, stiff paste, stop blending and form into 6 balls. Dust each one lightly with gram flour, lay on a non-stick baking sheet and cook for 15 – 20 minutes. Meanwhile make up 40g of cous cous (wholegrain if possible) according to pack instructions, using boiling vegetable stock in place of plain boiling water. Heat up 150g of tomato pasta sauce. Once cous cous is ready, transfer to a bowl, place the cooked falafel on top and serve with the tomato sauce spooned on top or on the side as you prefer.

Mediterranean Gnocchi
- Easy
Mediterranean Gnocchi
Instructions
Heat oven to 210oc fan/190oc/gas 6. In a bowl, mix together 80g each of cherry tomatoes cut in half, diced courgettes and chopped aubergine with 2 teaspoons of olive oil until vegetables are coated. Place them in a small baking tray, grind over some black pepper and a squeeze of lemon juice and bake for around 12 minutes until softened. Cook 125g (vegan) gnocchi according to pack instructions, drain and stir in a tablespoon of red pesto. Mix the vegetables. Sprinkle over 20g grated Parmesan or reduced fat cheddar cheese (or a vegan cheese if you prefer), return to the oven for a few minutes then serve.

Turkey Burgers
- Easy
Turkey Burgers
Instructions
Heat a teaspoon olive oil in a non-stick frying pan and gently cook half a finely chopped onion and a grated carrot, a pinch of mixed dried herbs and half a courgette (optional) for 8 minutes. Add a clove of crushed garlic and cook for 1 minute. Grind in some black pepper and a dash of Worcestershire sauce, 100g-turkey mince and a small beaten egg. Form into two burgers and dust lightly with flour. Heat a non-stick frying pan, brush with oil and gently cook the burgers for about 6 minutes either side, depending on thickness. If thicker, they could need slightly longer. Prepare a wholemeal roll by slicing in half and spreading a teaspoon of light mayonnaise on the bottom half and a teaspoon of ketchup on the other half. Pile lettuce on top of the mayo, top with the cooked burgers and add slices of tomato and onion followed by the other part of the roll.

Sweet Potato Soup
- Easy
Sweet Potato Soup
Instructions
Heat a teaspoon of olive oil in small pan and gently cook a small chopped leek and 200g peeled and diced sweet potato (standard potato if you prefer is fine). After five minutes, stir in a peeled and diced apple and 300ml of vegetable stock. Sprinkle in a little ground coriander and a dash of Tabasco sauce or pinch of chilli powder and a pinch of ground cinnamon. Cook for a further five minutes and pour into a bowl to serve.

Tomato and Mozzarella Pizza
- Easy
Tomato and Mozzarella Pizza
Instructions
Spread a 75g small pizza base with two tablespoons passata or tomato based pasta sauce. Lay a sliced tomto top and then arrange 50g sliced mozzarella cheese. Bake at 240oc fan/ 220oc/ gas 9 for 8 – 10 minutes and serve with a big green salad drizzled with Balsamic vinegar on the side.

Hoisin Chicken (or Tofu) Wrap
- Easy
Hoisin Chicken (or Tofu) Wrap
Instructions
Mix a teaspoon of (vegan) hoisin sauce with 3 teaspoons of water. Lay your favourite salad leaves on a wrap and place 50g cooked, lean chicken on top. You can dice or slice it. If you prefer, use 50g of diced, firm tofu or 50g cooked Quorn ‘chicken’ pieces. Drizzle over the hoisin sauce, roll up and serve. Follow with a sliced banana and sliced apple fruit salad.

Veggie Noodles in a Jar
- Easy
Veggie Noodles in a Jar
Instructions
Cook 40g wholemeal noodles according to pack instructions, drain and cool. Finely shred 80g red or green cabbage, grate a carrot, chop a spring onion and slice a mushroom. Layer these vegetables with 50g frozen soya beans (or frozen peas) and 100g firm tofu cut into cubes into a kilner jar. When you want to eat, add boiling stock (chicken or vegetable). Close the lid and leave to stand for 2 minutes. Transfer to a bowl or eat rom the jar.

Quick Stir Fry Rice
- Easy
Quick Stir Fry Rice
Instructions
Cook 45g brown rice according to pack instructions. Heat 1teaspoon olive oil in a small non stick frying pan or wok and cook a finely diced spring onion for a few minutes until softened. Add half a clove of crushed garlic (optional) and a teaspoon of grated fresh ginger. Cook for 30 seconds and then add a carrot sliced into fine batons and 80g baby spinach plus a tablespoon of water and stir-fry for 2 minutes. Stir in the rice with half a teaspoon of tamari or soy sauce and put into a bowl. Quickly fry an egg, place on top of the rice and serve.

Spicy Hummus and Pitta
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Spicy Hummus and Pitta
Instructions
Heat oven to 180oc fan/ 160oc/ gas 4. Lightly brush baking tray with oil. Pat dry 100g canned and drained chickpeas. Spread a quarter of the chickpeas onto the tray, sprinkle with some paprika and ground cumin, drizzle with a teaspoon of extra virgin olive oil and bake for 35 minutes or a little more if necessary until crunchy. Heat a teaspoon of oil in a small pan and once hot, cook a quarter of an onion for 8 minutes. Once softened, add a pinch of ground coriander and cumin and cook for 1 minute. Put to one side and blend the remaining chickpeas with a little water and onions plus the zest of a quarter of a lemon and its juice. Once blended, serve in a bowl topped with the baked, spicy chickpeas and serve with a wholemeal pitta and 80g cucumber sticks (you can use other vegetables like carrot or peppers if you prefer).

Lentil and Spinach Dahl with Naan
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Lentil and Spinach Dahl with Naan
Instructions
Heat a teaspoon of olive oil in a pan and gently cook quarter of an onion for 8 minutes. Add a small clove of crushed garlic, half a teaspoon of grated ginger, a pinch of chilli powder or a dash of Tabasco chilli sauce and a pinch of ground turmeric. Stir for another minute. Add a diced tomato and cook for a further minute. Finally, stir in 80g diced butternut squash (fresh or frozen and defrosted), two tablespoons dried red lentils and 100ml vegetable stock. Simmer for 15 minutes. Stir in 30g baby spinach, cook for two minutes and then serve with a tablespoon of plain yoghurt on top and a small pitta or mini 50g naan on the side.

Avocado and Quinoa Salad
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Avocado and Quinoa Salad
Instructions
Prepare 30g of quinoa according to pack instructions and set aside (takes 12 – 15 minutes to cook). Drain 50g of black canned beans (you can use other beans if you prefer like red kidney, chickpeas, lentils) and mix with 80g cherry tomatoes, cut into quarters. Stir into the quinoa. Cut an avocado in half and remove stone. Scoop out flesh and lay on top of the quinoa. Mix together a teaspoon of extra virgin olive oil with a two teaspoons of lemon juice and a little black pepper. Drizzle over the salad and serve.

Mushroom and Cashew Butterfly Pasta
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Mushroom and Cashew Butterfly Pasta
Instructions
Cook 70g butterfly pasta shapes according to pack instructions. Heat a teaspoon of olive oil in a small pan and gently cook half a diced red onion gently for five minutes until softened. Stir in 80g mushrooms torn or chopped and cook for three minutes. Stir in a clove of crushed or chopped garlic and some black pepper and cook for another minute. Mix a tablespoon of half fat single cream or dairy alternative cream and a handful of baby spinach leaves or rocket and 20g chopped cashew nuts. Cook for another 2 minutes until the greens have wilted. Combine with drained pasta and serve.

Florentine Pizza
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Florentine Pizza
Instructions
Take a 75g small pizza base and spread with one tablespoon green pesto. Arrange on top of this, 160g cooked spinach, which has been thoroughly drained and patted dry. Make an indentation into the spinach in the middle of the pizza and crack an egg into the indentation. Sprinkle over 30g crumbled feta cheese and arrange four cherry tomatoes, cut in half over the pizza. Bake at 240oc fan/ 220oc/ gas 9 for 8 – 10 minutes and serve.

Tofu Skewers
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Tofu Skewers
Instructions
Prepare 80g raw weight of quinoa according to pack instructions. Thread a cherry tomato onto a skewer and follow a cube of firm tofu (use 80g in total cut into cubes), half a small salad / new boiled potato, a chunk of courgette and a button mushroom. Repeat with three other skewers (you will need four cherry tomatoes, two boiled small potatoes cut in half, four chunks of courgette and four button mushrooms). In a bowl, mix a teaspoon of olive oil with two teaspoons of Balsamic vinegar, half a teaspoon of runny honey and a teaspoon of wholegrain mustard. Brush the kebabs with the glaze and then grill under a hot grill for five minutes, turning regularly. Serve laid on top of the quinoa with 80g of finely sliced slices of cucumber with a squeeze of lemon juice and some freshly ground black pepper.

Half and Half Burger
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Half and Half Burger
Instructions
Drain and rinse 100g black beans and crush with a fork in a bowl. Stir in 100g of lean minced beef and a small, beaten egg. Season with ground black pepper and a dash of Worcestershire Sauce. Wash your hands and then shape into two burgers. Heat a non-stick frying and brush with olive oil. Cook the burgers for 5 minutes, then turn and cook the other side. Slice a wholemeal roll in half and lightly toast. Spread one side with ketchup and one with low fat mayonnaise. Put the burgers on the buns, followed by lettuce, slices of tomato and onion /pickled gerkin (optional) and serve. Follow with 175g bowl each of fresh fruit salad.

Chickpea Korma
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Chickpea Korma
Instructions
Heat a teaspoon of olive oil in a small pan and add quarter of a diced onion and half a red pepper. Stir occasionally and cook gently for about eight minutes until softened. Stir in 20g (two desertspoons), of korma curry paste and cook for one minute. Stir in 150g peeled and chopped butternut squash or use 150g frozen butternut squash chunks, 80g canned chickpeas and 150ml stock. Simmer for 15 minutes. Serve in a bowl with a squeeze of lime or lemon juice, a tablespoon of plain yoghurt and with a warmed naan bread or warmed wholemeal pitta bread on the side.

Fresh Spring Rolls with Satay Sauce
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Fresh Spring Rolls with Satay Sauce
Instructions
Cook and cool 25g brown rice (microwave rice is fine). Whisk together 15g peanut butter with a small clove of crushed garlic (optional), a tiny piece of crushed, fresh ginger; half a teaspoon soya sauce, a quarter of a teaspoon of brown sugar and a teaspoon of lemon or lime-juice. Put to one side. Shred a total of 100g of raw cabbage (red and or green), iceberg lettuce and beansprouts and mix with a grated carrot and also put to one side. Cut half an avocado (100g) removed from its shell, into quarters, dice, squeeze over some lemon juice, cover and along with four cooked prawns (fresh or frozen and defrosted) again put to one side. Take four rice paper wrappers or four large butterhead lettuce leaves and lay them out on a chopping board. Divide the rice into four and lay each serving on to a wrapper or lettuce leaf. Follow with a quarter each of the cabbage and carrot mix / avocado and prawns, wrap up and serve with the satay sauce.

Sweet Potato Dip with Pitta
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Sweet Potato Dip with Pitta
Instructions
Chop 80g sweet potato into small chunks, cook for 15 minutes in a pan of boiling water and drain. Allow to cool, then blend with 80g canned chickpeas, two level teaspoons of tahini, a squeeze of lemon juice, a dash of chilli sauce and some black pepper. Warm a wholemeal pitta bread in the toaster, cut into strips and serve with the sweet potato dip.

Smoked Salmon and Cream Cheese Bagel
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Smoked Salmon and Cream Cheese Bagel
Instructions
Slice a wholemeal bagel in half and spread each half with 50g of reduced fat cream cheese. Lay 50g of smoked salmon on each half and serve with green leafy salad on the side drizzled with Balsamic vinegar or lemon juice. Have a medium sized pear (or peach or nectarine for example), to follow

Tuna Mayo and Cucumber Sandwich
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Tuna Mayo and Cucumber Sandwich
Instructions
Stir together 50g tuna canned in olive oil with two teaspoons of low fat mayonnaise along with a chunk of cucumber, finely diced. Spread two medium cut slices of wholemeal bread very lightly with low fat mayonnaise, make a sandwich using this filling and serve. Serve with a sliced apple.

Speedy Chickpea Dip with Fresh Bread
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Speedy Chickpea Dip with Fresh Bread
Instructions
Put 80g canned, drained chickpeas into a blender and blend with 80g ricotta cheese, a teaspoon of peanut butter and a good squeeze of lemon juice. Blend until smooth and serve with carrot or pepper cut into slices along with a 40g chunk of fresh bread.

Feta and Pesto Pasta Salad
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Feta and Pesto Pasta Salad
Instructions
Cook 55g brown pasta according to pack instructions, drain and cool. Stir in two teaspoons of pesto sauce. Cut a tomato into small chunks and dice an 80g chunk of cucumber. Stir both into the pasta along with four kalamata olives. Crumble over 40g of feta cheese, squeeze over a some lemon juice, grind over black pepper and serve.

Quick Grilled Omelette
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Quick Grilled Omelette
Instructions
Cut a 75g of waxy potato into small cubes and cook in boiling water for 10 minutes, then drain. Brush a small non-stick frying pan with oil and heat. Cook a quarter of a chopped red onion for 5 minutes, until soft. Stir in the potatoes along with 100g lightly steamed broccoli, broken into small florettes and cook for another minute. Stir in 30g grated reduced fat cheddar cheese and put on very low heat. Whisk two eggs in a bowl with some chopped chives or coriander if you have some along with ground black pepper. Pour over the vegetables and feta and cook for five minutes. Serve with a big green salad drizzled with low fat French dressing.

Toasted Crumpet and Poached Eggs
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Toasted Crumpet and Poached Eggs
Instructions
Brush a large flat mushroom with olive oil and grill on a piece of foil for 10 minutes under a medium hot grill. Meanwhile poach an egg and toast a crumpet. Serve egg on top of the crumpet and the grilled mushroom on the side.

Quinoa Raspberry and Chocolate Porridge
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Quinoa Raspberry and Chocolate Porridge
Instructions
Rinse 50g of quinoa in a sieve under running water. Place in a small pan with 150ml skimmed milk or almond milk and a dash of vanilla essence. Gently bring to the boil and simmer, stirring occasionally for 12 – 15 minutes. Serve topped with 80g raspberries or other berries and 10g plain chocolate, grated over the berries.

Bircher Style Berry Muesli
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Bircher Style Berry Muesli
Instructions
Stir together 40g rolled oats with 50g mixed, defrosted frozen berries, 150ml skimmed milk and 10g chopped hazelnuts. Leave overnight and serve in the morning when ready for breakfast.

Tomato and Parmesan Fritatta
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Tomato and Parmesan Fritatta
Instructions
Heat oven to 200oc/ gas 6. Add 5ml olive oil or vegetable oil to a non-stick frying pan and gently cook 50g of chopped mushrooms and a chopped tomato for 5 minutes, adding a little water if necessary. Pour into a large oven-proof ramekin. Whisk two eggs with 10g Parmesan cheese and pour into the ramekin. Bake for 15 to 20 minutes and serve.

Mango and Pineapple Smoothie
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Mango and Pineapple Smoothie
Instructions
Blend 100g frozen, partly defrosted mango with 100g pineapple juice and 15g fine oatmeal. Whizz well and serve.

Blueberry Soya Milk Smoothie
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Blueberry Soya Milk Smoothie
Instructions
Put 100g frozen, partly defrosted blueberries in a blender and blend along with 150g soya milk and a banana. Add a dash of vanilla essence, stir well and serve.

Mixed Berry Smoothie
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Mixed Berry Smoothie
Instructions
Pour 50ml apple juice into ice cube maker and freeze overnight. Blend 150g mixed frozen, defrosted berries with 200g 2% fat Greek yoghurt and 50ml apple juice. Crush the apple juice ice cubes and add to the smoothie along with15g (1 tablespoon) finely ground oatmeal. Once blended, pour and serve.

Green Machine Smoothie
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Green Machine Smoothie
Instructions
Put an 80g handful of baby spinach leaves into a blender along with 20g peanut butter, 100ml apple juice and a banana in a blend and whizz until smooth. Serve poured over some crushed ice.

Raspberry and Greek Yoghurt Smoothie
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Raspberry and Greek Yoghurt Smoothie
Instructions
Blend a banana with 100g frozen, partly defrosted raspberries, 150ml skimmed milk or soya milk and 100g 2% fat Greek yoghurt until smooth. Serve in a long glass.

Oat Strawberry Smoothie
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Oat Strawberry Smoothie
Instructions
Place 35g of low fat natural yoghurt (soya yoghurt if you prefer), a banana, 100g frozen defrosted strawberries, 20ml of orange juice and 35g oatmeal in a blender and blend until smooth. Add a little crushed ice (optional), pour and serve.

Chicken Soup
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Chicken Soup
Instructions
Simmer 300ml of chicken or vegetable stock and add a tablespoon of canned or frozen peas and 150g canned, drained beans like butter beans. Simmer for a further 3 minutes. Add 100g of sliced chicken or 100g firm tofu, 30g wholemeal pasta and simmer for a further 15 minutes. Season with pepper, stir in 75ml skimmed milk or almond milk and 1 tablespoon of chopped parsley. Heat through. Serve immediately with a 50g chunk of sourdough or wholemeal bread.

Veggie Burger in a Bun
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Veggie Burger in a Bun
Instructions
Choose your favourite veggie/vegan burger (make sure it is no more than 200 calories) and cook according to pack instructions. Meanwhile, half an avocado and mash with a squeeze of lemon or lime juice and a some finely chopped chilli (optional). Very lightly toast a 60g wholemeal roll. On the bottom part of the roll spread the avocado and lay on some lettuce. Put on the burger on and top with slices of tomatoes and onion rings. Finish with the other part of the roll and serve.

Coconut Curry
- Easy
Coconut Curry
Instructions
Put a teaspoon olive oil in a small non-stick pan and add 1 teaspoon curry paste, a small piece of grated fresh ginger and cook for 1 – 2 min. Stir in 100ml light coconut milk and 25ml water and bring to the boil. Add 100g peeled and diced sweet potatoes and 100g canned, drained lentils. Simmer for 5 min. Add 100g cauliflower florets and simmer gently for 15 min. While cooking, prepare 60g brown rice according to pack instructions (the microwave version is fine). Once prepared, serve with the coconut curry sprinkled with finely diced cucumber and a squeeze of lime juice.

Gnocchi with Tomato Sauce
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Gnocchi with Tomato Sauce
Instructions
Chop a small onion and gently cook in a teaspoon of olive oil in non stick pan for 7 – 8 min. Add a clove of crushed garlic and cook for another minute. Add two chopped tomatoes and a chopped sun dried tomato and a few leaves of fresh basil. Allow to simmer for five min then blend with a hand blender. Put a large pan of lightly salted water on to boil and cook 200g gnocchi according to pan instructions. Drain and serve topped with the tomato sauce. Sprinkle over 20g vegan ‘Parmesan’ or if not vegan, use standard Parmesan or grated cheddar if you prefer.

Lentil and Coconut Soup
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Lentil and Coconut Soup
Instructions
Add 200g of canned red lentils in a 200ml of reduce fat coconut milk and 200ml of water with a crumbled vegan vegetable stock cube. Add 1 chopped onion, 1 small carrot and cook bring to the boil. Add 1 clove of crushed garlic, 10g grated fresh ginger, and a pinch of ras-el-hanout (Moroccan spice seasoning) for 30 minutes. Blend until smooth, then finish with a handful chopped parsley and coriander to serve.

Gnocchi with Pesto and Spinach
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Gnocchi with Pesto and Spinach
Instructions
Cook 200g of gnocchi in boiling water according to packet instructions then drain. Meanwhile, on a high heat, add 1 tsp of olive oil into a frying pan then add the gnocchi and fry for 30 seconds. Add 100g of baby spinach and cook for a further 30 seconds until wilted. Turn the heat off and stir in 1 heaped tsp of pesto. Serve with 1 tbsp of Parmesan shavings.

Paneer and Chickpea Curry
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Paneer and Chickpea Curry
Instructions
(Makes 2 portions)
Dice 1 onion and gently fry in a pan until soft with 1 tsp on sunflower oil. Meanwhile and 1 tbsp of madras curry paste and cook for another 3 minutes. Drain 1 400g can of chick peas and add the pan along with 1 400g tin of tomatoes and simmer for 10 minutes. Stir in 1 tbsp of natural yogurt and cook for another 1 minute. Turn off the heat and add 100g of paneer cheese cut into cubes and serve.

Tomato, Anchovy & Chilli Pasta
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Tomato, Anchovy & Chilli Pasta
Instructions
Cook 100g spaghetti in boiling water for around 8 minutes. Meanwhile, in a large frying pan heat 1tbsp of olive oil and 3 thinly sliced garlic cloves and chilli flakes to. Allow to slightly caramelise for 2 min, then add ¼ tin of anchovies roughly chopped. When they start to break up add 200g (1/2 tin) of chopped tomatoes and reduce for 10 minutes on medium heat. Drain the pasta and transfer the pasta straight to the tomato sauce with a handful of chopped parsley.

Baked Potato with Tuna Mayo
- Easy
Baked Potato with Tuna Mayo
Instructions
Bake or microwave a 200g potato. Once cooked, cut in half and remove flesh from the skin. Mix with a squeeze of lemon and some black pepper, stir well and return potato to the skins. Mix 150g canned tuna in oil with a tablespoon of extra light mayonnaise and an 80g chunk of cucumber, diced. Use to top the potato and serve.

Butter Bean and Mushroom Ragout
- Easy
Butter Bean and Mushroom Ragout
Instructions

Watercress & Spinach Soup with Poached Egg
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Watercress & Spinach Soup with Poached Egg
Instructions
Place a small soup pan on a medium heat and add 1 small diced onion and fry in 1 tsp of olive oil for about 2 minutes until soft. Add 1 small peeled and roughly chopped potato and fry for another 1 minute. Add 500ml of boiling water with 1 vegetable stock cube and cook for around 10 minutes until the potato is completely soft. Meanwhile, in a separate pan of water, poach an egg so its slightly undercooked and leave to drain on the side. Add a handful of watercress and spinach to the soup pan and bring back to the boil for a maximum of 1 minute. Blend with s