Collection: Nutrition
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Kcal 400
Seared Steak Salad with Quinoa
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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 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 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 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 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 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 400
Mushroom, Kimchi and Pineapple Fried Rice
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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 400
Salmon Tacos With Cucumber Cream
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Kcal 400
Vegan Caesar 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
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.
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.
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.
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
- 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).
Lentil and Spinach Dahl with Naan
- Easy
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
- Easy
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.
Sweet Potato Dip with Pitta
- Easy
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
- Easy
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
- Easy
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
- Easy
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
- Easy
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
- Easy
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.
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
- Easy
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 soup until completely smooth add to a serving bowl. Place the poached egg in the soup bowl and finish with 1 tsp drizzle of crème fraiche. Serve with a wholemeal or granary bread roll.
Thai Style Butternut and Coconut Soup
- Easy
Thai Style Butternut and Coconut Soup
Instructions
Cook 40g dried egg noodles according to pack instructions. Meanwhile, dice 1 onion and gently fry in a pot with 1 tsp of sunflower oil until soft. Add 1 tbsp of Thai red curry paste and cook for a further 1 minute. Meanwhile, roughly chop half a butternut squash and add to the pan to coat in the paste. Add 300ml of boiling water with a vegetable stock cube and cook for around 15 minutes until the butternut is completely soft. Add half a can (200ml) of reduced fat coconut milk and bring back to the boil for 2 minutes. Finish with 1 tbsp of fish sauce (or soy to make vegan) before blending and serving with the noodles.
Artichoke and Feta Panzanella Salad
- Easy
Artichoke and Feta Panzanella Salad
Instructions
Tear 50g stale ciabatta or wholemeal bread into a large serving bowl. Whisk together 1tsp of olive oil and 1tsp of red wine vinegar and drizzle over the bread. Add 3 quartered tomatoes, 50g marinated artichokes in a jar, and 1tbsp each of chopped capers and pitted olives, then sprinkle with chopped fresh basil. Finish by combining everything with a handful of rocket and 20g crumbled feta cheese.
Mediterranean Style Sardine on Toast
- Easy
Mediterranean Style Sardine on Toast
Instructions
Put 80g sardines canned in olive oil into a frying pan over a low heat. Beat 2 eggs in a bowl, then add to the pan and scramble with the sardines. Top with sliced tomato and sprinkle with chopped fresh parsley and dill. Add a dash of Tabasco and serve on a slice of toasted sourdough.
Roasted Courgettes with Buffalo Mozzarella & Pesto
- Easy
Roasted Courgettes with Buffalo Mozzarella & Pesto
Instructions
Slice 2 courgettes length ways and chargrill quickly under a hot grill, until marked but only part cooked. In a frying pan cook 1 thinly sliced small red onion and 1 clove of chopped garlic in ½ tsp of olive oil for 2 minutes. Add 200g (1/2 tin) of chopped tomatoes and simmer for 5 minutes on a medium heat. Pour the tomato sauce into an ovenproof dish and lay the sliced courgettes across the top. Roughly tear ½ a ball of mozzarella and scatter over the dish. Drizzle 1 tsp of pesto and sprinkle 2 tsp of breadcrumbs over everything. Bake in a hot oven Gas 6/180oc for 15 minutes.
Hummus, Green Beans & Sun Blushed Tomatoes
- Easy
Hummus, Green Beans & Sun Blushed Tomatoes
Instructions
Hard boil 2 eggs for 8 minutes then run cold water over to cool. Remove the shell and cool. Meanwhile, boil 200g of green beans for 2 minutes until tender then drain and drizzle with 1 tsp of olive oil. On a serving plate, spread 40g of hummus. Place the dressed greens in the middle of the plate. Finely dice or grate the boiled eggs and sprinkle over the beans. Finish by sprinkling over 1 tbsp of chopped tomatoes.
Lentil Soup
- Easy
Lentil Soup
Instructions
Put a large saucepan over a medium heat and spray with olive oil spray. Add ¼ diced onion, a small stick diced celery and a diced carrot. Stir for 6–7 min until softened. Add a clove of crushed garlic, 125g diced sweet potato, 200g canned lentils and 200ml made up vegan stock. Simmer for 20 min. Blend and serve.
Wholegrain Chickpea Cous Cous with Ratatouille
- Easy
Wholegrain Chickpea Cous Cous with Ratatouille
Instructions
Heat 1tsp olive oil in a small non-stick pan and add a small, diced red onion. Cook for 2 min, stirring well. Add a courgette, cut into chunks and cook for 6 more min. Grind in black pepper and freshly torn basil leaves, then stir in 200g canned tomatoes. Simmer for 10 min. While simmering, make up 100ml stock with a vegan stock cube and boiling water. Add 30g wholegrain cous cous and leave to stand. Warm through 50g canned chickpeas. Once fluffed up, add the chickpeas to the cous cous. Put in a bowl and serve topped with the veggie topping.
Tofu and Bean Stew
- Easy
Tofu and Bean Stew
Instructions
Heat 1 tsp of olive oil in a pan over low heat fry 1 clove of garlic and 1 small onion until soft. Add one large carrot and 100g peeled, chopped potato with 1 tsp of smoked paprika and a pinch of dried thyme. Cut 75g of cubed tofu and add to the pan along with half a 400g tin of drained butter beans and half a tin of tomatoes then cook for 10 minutes. Add a handful of baby spinach and cook for a further 5 minutes then serve.
Artichoke and Saffron Risotto
- Easy
Artichoke and Saffron Risotto
Instructions
To begin, make up a vegetable stock with 1 cube and around 400ml of water. Sautee 1 small diced onion in a pan over a low heat with a 1tsp of olive oil until soft. Add 1 clove of crushed garlic and fry for 2 more minutes. Add half a diced red pepper, 60g of risotto (Arborio) rice and a pinch of saffron. Stir for 1 minute to coat the rice in the oil, then add 100ml of the hot stock. Stir continuously while the water simmers and gets absorbed by the rice, gradually adding more stock for about 15 minutes until rice is tender and all stock is gone. Once the rice is cooked and all stock is absorbed, stir in a small handful of frozen peas and cook for about 3 min, then stir in one tbsp of chopped marinated artichoke. Finish with 1 tsp drizzle of olive oil and chopped chives to garnish.
Mushroom, Kimchi and Pineapple Fried Rice
- Easy
Mushroom, Kimchi and Pineapple Fried Rice
Instructions
Heat a wok over a high heat until hot and add 1 tsp of sunflower oil. Add 1 tbsp of grated ginger,1 sliced spring onion and stir-fry for 5 seconds. Add 50g of sliced mushrooms, plus 100g firm tofu cut into cubes. Stir-fry for another 30 seconds before adding half a pouch (125g) of pre cooked brown rice and 1 tbsp of vegan kimchi and cook for 1 minute. To finish, add 1 tbsp of soy sauce and 100g of fresh pineapple.
Vegan Macaroni Cheese
- Easy
Vegan Macaroni Cheese
Instructions
Put 65g of wholegrain macaroni in a pan with 200ml-fortified almond milk and simmer for 15 minutes, stirring from time to time. Add a diced spring onion, 100g-frozen broccoli and ½ tsp English mustard and simmer for two more minutes. Stir in 20g grated vegan cheese. Put into a small baking dish, sprinkle with a tablespoon of breadcrumbs and a 10g more, grated vegan cheese. Put under a hot grill for a few minutes to crisp up the breadcrumbs. Serve with a big green salad and 60g sourdough bread or a 60g wholemeal roll.
Roasted tomatoes with avocado pesto pasta and green vegetables
- Easy
Roasted tomatoes with avocado pesto pasta and green vegetables
Instructions
Place two handfuls of sliced cherry tomatoes on a baking tray with 1 tsp drizzle of olive oil and roast for 10 minutes in a hot oven until tender. Meanwhile, cook 50g of pasta in a large pot of boiling water according to packet instructions. Add large handful of peas and 60g of broccoli for last 2 minutes of cooking time then drain and return to saucepan. To make the pesto, in a food processor, blitz 1 tbsp each of basil and parsley, 1 tsp of pine nuts, a squeeze of lemon juice, ¼ of an avocado and a splash of water. Mix the pasta with the pesto and garnish with roasted tomatoes.
Salmon Tacos With Cucumber Cream
- Easy
Salmon Tacos With Cucumber Cream
Instructions
Mix 1 handful of chopped cucumber with 2 tbsp of low-fat yogurt in a bowl with some chopped chives and put to one side. In a dry pan without oil, place 3 small corn tortillas over medium heat until warm. In a bowl, mix 100g of dry coleslaw mix with a squeeze of lemon juice and handful of rocket. Stuff this into the corn tortillas and add 120g of smoked salmon on top. Dice a chunk of cucumber and stir into 30g low fat natural yoghurt. Use this to drizzle over the steak and serve with a few sprigs of coriander.
Vegan Caesar Salad
- Easy
Vegan Caesar Salad
Instructions
Slice 1 gem lettuce in halve and drizzle with 1 tsp of olive oil. Heat a grilled pan and place the lettuce flat side down and cook for 2 minutes until they start to char and crisp. Meanwhile, cube 2 slices of bread to resemble croutons and pan-fry in 1 tsp of olive oil for around 5 minutes until crisp adding a pinch of dried oregano and thyme. Once lettuce and croutons and ready put to one side. To make the dressing, put 20g of cashews in a blender with 1 tsp of Dijon mustard, a squeeze of lemon and a large splash of almond milk. Blend dressing until smooth then drizzle over the grilled lettuce. Finish with a scattering of croutons.
Egg Fried Rice
- Easy
Egg Fried Rice
Instructions
Stir fry a pinch of freshly chopped chilli and half a green sliced pepper and spring onion for 2 min. Add 150g brown cooked rice, 80g frozen peas, a handful of baby spinach and two beaten eggs. Season with 1 tsp soya sauce. Serve right away.
Mini-Cheese and Tomato Pizza
- Easy
Mini-Cheese and Tomato Pizza
Instructions
Spread a mini pizza base (gluten free if relevant) with tomato puree. Top with a sliced tomato and 40g sliced mozzarella. Grill until cheese is melted. Garnish with basil leaves and serve.
Crab and Avocado Toasts
- Easy
Crab and Avocado Toasts
Instructions
Chilli Fried Egg
- Easy
Chilli Fried Egg
Instructions
Tuna pasta
- Easy
Tuna pasta
Instructions
Cook and drain 80g wholewheat penne pasta. In a bowl, break up 100g tuna canned in olive oil into flakes with a fork and add 80g steamed broccoli broken into small florettes. Mix both in to the pasta, grind over some black pepper and serve.
Chilli Baked Beans
- Easy
Chilli Baked Beans
Instructions
Mix 120g baked beans with a dash of tabasco sauce. Heat through and serve with a 200g-baked sweet potato.
Mackerel Pate
- Easy
Mackerel Pate
Instructions
Mix 70g cooked, flaked smoked mackerel with 30g low fat cream cheese and 1-tsp creamed horseradish. Squeeze in lemon juice to taste and ground black pepper. Serve with a mini wholemeal pitta and half a sliced red pepper.Veggie soup
- Easy
Veggie soup
Instructions
Simmer a thinly sliced leek in 300ml vegetable stock with 40g canned sweetcorn for 8 min. Add 150g Quorn pieces and heat through. Blend a further 40g sweetcorn and stir into the soup. Heat, season with freshly ground black pepper and serve with a slice of wholemeal bread. Follow with an apple or pear.
Chicken and Rice
- Easy
Chicken and Rice
Instructions
Fish Finger Roll
- Easy
Fish Finger Roll
Instructions
Grill two fish fingers. Warm a wholemeal roll and spread each side with low fat mayonnaise. Place the fish fingers on one side of the roll, top with sliced tomato and top with second half of the roll. Have 150g grapes to follow.Tomato and Mozzarella Salad
- Easy
Tomato and Mozzarella Salad
Instructions
Slice 2 x tomatoes and arrange with on a plate with 75g mozzarella slices and fresh basil leaves. Drizzle with a tsp. olive oil, black pepper and Balsamic vinegar and serve with a slice of toasted wholemeal (or sourdough) bread.
Roast Beef Sarni
- Easy
Roast Beef Sarni
Instructions
Spread two slices of wholemeal bread (use gluten free if relevant) lightly with horseradish sauce. Top one side with 50g lean, roasted beef. Lay on top some crisp, iceberg lettuce. Grind over black pepper and finish with second slice of bread. Follow with a pear.
Baked Potato with Salmon Mayo
- Easy
Baked Potato with Salmon Mayo
Instructions
Hummus Wrap
- Easy
Hummus Wrap
Instructions
Coarsely mash 100g canned chickpeas with a squeeze of lemon juice, black pepper and a 10g tsp. crunchy peanut butter. Pile on to a wrap and lay on some lettuce leaves. Fold up and serve with an 80g carrot cut into batons.Turkey and Cucumber Sandwich
- Easy
Turkey and Cucumber Sandwich
Instructions
Make a sandwich by spreading two slices of wholemeal bread with reduced fat salad cream and top with 50g cooked, sliced roast turkey and lots of cucumber and freshly ground black pepper. Follow with a juicy pear chopped into 150ml natural low-fat yoghurt.