Roasted Nutty Veg

Instructions

Heat the oven to 180oc/gas 4. Blend 40g peanuts with 1 teaspoon Tamari sauce and a small piece fresh ginger plus 60ml made up vegan stock. Peel a carrot, 100g sweet potato and a small parsnip and along with a courgette, cut into strips. Mix with a small diced red onion and mix all in a bowl with the peanut sauce. Leave for 10 min in an ovenproof dish. Roast for 30 min until golden. Serve on a bed of baby spinach leaves.

Pasta with Fagioli

Instructions

Put 70g small pasta shapes on to cook in a pan of lightly salted boiling water. Meanwhile cook a diced onion in 1 teaspoon of olive oil in a small non-stick pan with a pinch of dried rosemary or some fresh rosemary sprigs. Cook for 7 min. Add a crushed clove of garlic and cook for 1 more minute. Stir in 200g canned borlotti beans and cook for 2 min. Drain the pasta to the onions and beans. Stir well and serve with 10g grated vegan or standard cheddar or Parmesan with 40g piece of wholemeal bread.

Butter bean and Aubergine Tray Bake

Instructions

Heat oven to 180oc/ gas 4. Dice a small aubergine and a small red onion and mix with 150g canned, drained butter beans. Make a sauce by mixing together 1 tablespoon each of olive oil and Balsamic vinegar and ½ tablespoon harissa paste. Stir into the vegetables and beans and place on a piece of greaseproof paper on a small baking tray. Bake for 20 min. Meanwhile cook 40g brown rice (you can use the quick cook version). Serve rice with the butter bean and aubergines with a green salad on the side.

Poached Salmon Salad with Natural Yogurt

Instructions

Poach 150g of salmon in water for around 5 minutes until just cooked then leave to cool, flake into pieces then chill. In a bowl, mix 1 tsp of olive oil, a squeeze of lemon, and 1 chopped chilli. Lightly dress the cooked salmon pieces in lemon and chilli oil. Meanwhile, tear 100g of iceberg lettuce, 100g of sliced cherry tomatoes, and peel a large carrot into ribbons. Fine dice ¼ of a cucumber then scatter over slice spring onions and a handful of chopped parsley. Garnish with 1 tbsp drizzle of natural yogurt for a dressing.

Smoked Mackerel Fish Cakes with Cucumber Salad

Instructions

Put 100g baby potatoes on to boil. Combine 75g of smoked mackerel, 1 tbsp of green curry paste, 3 chopped spring onions and a handful of chopped coriander. Divide into 2 small patties and fry in 1 tsp of sunflower oil. In a bowl shave half a cucumber into ribbons and dress in ½ tsp of sesame oil, a squeeze of lime juice and some torn mint leaves. Serve with 1 tsp drizzle of chilli sauce with the drained baby potatoes.

Tofu and Aubergine Stir-Fry

Instructions

Cook 60g of brown rice according to pack instructions (or use 125g microwave brown rice). Meanwhile, stir together a tablespoon of miso paste with a tablespoon of rice wine (or dry white wine or apple juice) if you prefer. Mix in a clove of crushed garlic and a teaspoon of runny honey plus 50ml of hot water. Put 125g firm tofu and half an aubergine, both cut in to cubes in a bowl and pour over the miso mix, stirring well to get an even coating. Heat a non-stick frying pan with a teaspoon of olive oil. Take the tofu and aubergine out of the bowl (leaving the sauce behind) and stir-fry for about 8 minutes, until tofu is golden. Sprinkle in a pinch of chilli flakes, a little green chopped fresh chilli or a dash of Tabasco-style chilli sauce (all optional). Add the sauce from the bowl and continue cooking for 2 more minutes. Meanwhile prepare some of your favourite green vegetables such as green beans, spinach or broccoli and once ready, serve with the rice and stir-fried miso tofu mix.

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.

Tofu and Aubergine Stir-Fry

Easy

Tofu and Aubergine Stir-Fry

Instructions

Cook 60g of brown rice according to pack instructions (or use 125g microwave brown rice). Meanwhile, stir together a tablespoon of miso paste with a tablespoon of rice wine (or dry white wine or apple juice) if you prefer. Mix in a clove of crushed garlic and a teaspoon of runny honey plus 50ml of hot water. Put 125g firm tofu and half an aubergine, both cut in to cubes in a bowl and pour over the miso mix, stirring well to get an even coating. Heat a non-stick frying pan with a teaspoon of olive oil. Take the tofu and aubergine out of the bowl (leaving the sauce behind) and stir-fry for about 8 minutes, until tofu is golden. Sprinkle in a pinch of chilli flakes, a little green chopped fresh chilli or a dash of Tabasco-style chilli sauce (all optional). Add the sauce from the bowl and continue cooking for 2 more minutes. Meanwhile prepare some of your favourite green vegetables such as green beans, spinach or broccoli and once ready, serve with the rice and stir-fried miso tofu mix.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

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

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

Instructions

Serves 2

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

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

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

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

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

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

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

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

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

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

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

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

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

Instructions

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

Blueberry Soya Milk Smoothie

Easy

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

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

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

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

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

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

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

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

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.

Paneer and Chickpea Curry

Easy

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

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

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

Heat 1 teaspoon olive oil in a small, non-stick pan. Cook half a diced onion, stirring regularly for 7-8 min. Add a clove of crushed / chopped garlic and cook for another min. the oil in a non-stick frying pan, then gently cook the onions for 10–12 min until soft. Add the garlic, then cook for 2 min.Stir in 50g chopped mushrooms, 200g butter beans,200g canned tomatoes, 100ml vegan stock, a good pinch of chilli flakes and some black pepper. Let it simmer for 20 min and serve with a mini wholegrain pitta.

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

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

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

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

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.

Breakfast Wrap

Instructions

Warm through a tortilla wrap under the grill. Spread with 50g of ricotta cheese and lay on fruit of your choice like a grated apple, some berries or a small, sliced banana. Fold in sides, roll up and tuck in with a fork.

Fried Eggs on Toast

Instructions

Fry two eggs in a non-stick pan sprayed with a few sprays of olive oil spray. Serve with a slice of wholemeal toast and a grilled tomato.

Quorn Bacon Sandwich

Instructions

Cook four slices of vegan Quorn ‘bacon’ slices according to pack instructions. Use to make a sandwich using two thick slices of wholemeal bread along with some ketchup and slices of tomato.

Traditional Porridge

Instructions

Make up a bowl of porridge using 40g of oats and 300ml skimmed milk or light, fortified dairy alternative. Top with a teaspoon of dried fruit of your choice like chopped dates, raisins or sultanas and serve.

Pineapple and Greek Yoghurt

Instructions

Mix 80g pineapple canned in natural juice with a sliced banana and 150ml low fat Greek yoghurt. Sprinkle with 15g of chopped nuts of you choice and serve.

Boiled Eggs

Instructions

Peel an orange and put in a bowl. Tuck in while boiling 2 eggs to your liking, which you can then serve with a slice of wholemeal bread or toast.

Fruit and Fibre

Instructions

Serve a 40g bowl of fruit and fibre style breakfast cereal. Top with a sliced banana and serve with skimmed milk or a fortified milk alternative.

Poached Eggs On Toast

Instructions

Poach 2 eggs and serve on a slice of toast with a grilled mushroom on the side.

Veggie sausages with caramelised red onions, beans and lentils

Instructions

Slice 1 small red onion and fry in a pan with 1 tsp of olive oil. After 3 minutes add 2 veggie sausages and fry for another 3 minutes until golden brown. Add a pinch of brown sugar and 1 tsp of balsamic vinegar, and a sprig of chopped rosemary and Pour in 2 tbs of baked beans and simmer for 5 min to thicken. Add 150g tin of lentils cook for a further 5 minutes then serve.

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.

Traditional Overnight Oats

Instructions

Stir 40g porridge oats into 150ml fortified light soya milk along with 2 chopped dried apricots. Leave overnight in the fridge. When ready to serve, grate in a hard pear. Stir, sprinkle with 1 teaspoon of chopped nuts or seeds of your choice and serve.

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.

Fruit and Nuts

Instructions

Serve a 45g bowl of bran flakes with 100ml fortified almond milk and top with 1 tablespoon of low fat Greek yoghurt, 80g of berries and a teaspoon chopped nuts or seeds of your choice.

Lentil Cottage Pie

Instructions

Peel, cut up and put on to boil 200g potatoes. Meanwhile, dice a small onion, a carrot and a stick of celery and cook gently in a non-stick pan with 2 teaspoons olive oil. Stir regularly and after 7 – 8 min, stir in 200g canned, brown lentils. Allow to simmer until potatoes are cooked, adding a little made up vegan stock if it gets dry. Drain potatoes and mash with a little almond milk and black pepper. Pile the lentil mix into a small oven-proof dish and top with the mash. Sprinkle over 30g grated cheddar or vegan cheddar. Flash under a hot grill to brown the potato and serve with a lots of steamed green beans or broccoli on the side.

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

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.

Quick Breakfast Biscuits

Instructions

Place 2 wheat styled biscuits like Weetabix in a bowl. Sprinkle with a handful of dried fruit and serve with skimmed milk or a light, fortified dairy alternative.

Coconut Prawn Curry

Instructions

Chop a spring onion and blend with a clove of garlic, a small knob of
fresh peeledand chopped ginger, a little fresh coriander, a small green
chopped chilli and a pincheach of ground turmeric and cumin. Set aside.
Heat a small non-stick pan and spraywith olive oil spray. Add the spice
paste and gently cook for 2 min. Stir in 100g peeled and chopped potato,
a chopped carrot, 50ml light coconut milk and 65ml of water. Bring to the
boil then cover and simmer until potato is cooked (about 20min). Add
100g peeled prawns and a small, sliced courgettes. Serve the curry with
125g cooked brown basmati rice with a handful of spinach stirred in
and some lemon wedges to squeeze over.

Prawn and Broccoli Stir Fry

Instructions

Cook 70g brown basmati rice according to pack instructions. In a non-stick frying pan or wok heat 1 teaspoon of olive oil and sauté 80g of broccoli and 200g prawns for 2-3 minutes. Add a finely chopped small red chilli and a clove of crushed garlic and cook for 3-4 minutes. Drain the rice and stir into the pan. Heat through and serve.

Tabbouleh with feta and tzatziki

Instructions

To make the tabbouleh, cook 60g of couscous in boiling water according to packet instructions and leave too cool slightly. In a bowl, add the couscous along with a small handful each of chopped mint, parsley, coriander, and a squeeze of lemon. To make the tzatziki, grate ¼ of cucumber in a bowl and adding 2 tbsp of Greek yogurt and a pinch of oregano and black pepper then leave to one side. In another bowl, add a handful of rocket, 2 tbsp of pomegranate seeds, and 1 tsp of olive oil. Place tabbouleh in the centre of the plate and scatter over rocket salad. Finish with tzatziki and 30g of crumbled feta.

BBQ Bean Beef Chilli (makes 2 portions)

Instructions

Slice 1 onions, 1 clove of garlic and sweat in a large pot with 1 tsp of olive oil. Add 1 tsp each of cumin, smoked paprika, chilli powder and ground coriander and cook for 1 min. Crank up the heat and add 150g minced 5% fat beef stirring constantly. When browned, add 1 tsp of tomato puree, ½ a tin of baked beans and the same quantity of water. Reduce slowly of 15 minutes and serve with 1 microwavable bag of brown rice, garnish with chopped coriander.

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

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.

Banana Chocolate Pancake

Instructions

Blend together an egg with a banana to make the pancake mixture and a dash of vanilla essence (optional). Spray a small non-stick frying pan with olive oil spray and pour in the mix to make a pancake. While cooking, break up 2 squares (15g) of dark, 70% cocoa chocolate and sprinkle over. Let the chocolate melt, turn the pancake over and once lightly golden both sides, serve.

Breakfast Super Blend

Instructions

Blend together 80g of strawberries (fresh or frozen), 150g-skimmed milk or fortified light, dairy alternative, a heaped teaspoon of oat bran and 1 tablespoon low fat Greek yoghurt. Blitz to your preferred consistency. The more bubbles you can introduce when blending the more filling this smoothie will be. Serve with a 20g handful of chopped nuts on the side.

Avocado Start

Instructions

Chop a tomato and mix some chopped basil leaves (optional). Spread half an avocado (70g) on a slice of wholemeal toast and top with the tomatoes. Shake over a few drops of Tabasco (optional) and serve.

Overnight Blueberry Muesli

Instructions

Mix 40g unsweetened museli with 150ml fortified almond milk and leave overnight in the fridge. In the morning, stir in a grated apple plus 45g (about a third of a small pot) low fat yoghurt soya yoghurt plus 80g frozen, defrosted blueberries.

Banana muesli

Instructions

50g no added sugar muesli topped with a sliced banana and served with 150ml skimmed milk (or dairy equivalent)

Salmon nicoise

Instructions

Mix 80g salmon (fresh cooked or canned) with 4 cooked baby potatoes (100g) cut into quarters, a small portion of steamed green beans, 2 black olives cut into quarters, a chopped tomato and a hard boiled egg, peeled and cut into quarters. Drizzle over 2 tsp French dressing and serve.

Roast chicken

Instructions

Serve 90g lean roast chicken with two roast potatoes (100g) along with a serving of cauliflower cheese (100g), steamed carrots and broccoli with gravy.

Fish and chips

Instructions

1 portion Young’s Chip Shop cod in crisp, bubbly, batter served with 100g McCain’s Oven Chips plus 100g canned mushy peas.

Mushroom risotto

Instructions

Heat 1tsp olive oil in a pan and cook half a red onion, half a leek, and half a carrot, both finely diced. After 10 minutes, stirring regularly, add 50g roughly chopped mushrooms and cook for 5 minutes. Add a diced clove of garlic and cook for another 1 min. Meanwhile, cook 75g green spelt according to pack instructions. Stir in the spelt along with 100ml reduced-salt vegetable stock and 80g baby spinach. Crumble over 40g of light feta cheese (or vegan equivalent) and serve with a green salad drizzled with Balsamic vinegar on the side.

Ham, egg and chips

Instructions

Bake 100g oven chips according to pack instructions. Serve with two fried eggs and a slice of lean ham (or vegetarian ham alternative) and grilled tomato.

Chowder

Instructions

Simmer 300ml of vegetable stock and add 1tbs of canned or frozen sweetcorn and 150g canned, drained beans like butter beans. Simmer for a further 3 minutes. Add 100g of flaked smoked haddock and simmer for a further 5 minutes. Season with pepper, add 75ml skimmed milk and 1tb chopped parsley. Heat through. Serve immediately. Follow with a low fat yoghurt and a 80g of chopped melon.

Mexican style baked eggs

Instructions

Spray a frying pan with olive oil and cook ½ chopped red onion gently for 5 minutes. Add a chopped clove of garlic and cook for a further minute. Add 1tsp paprika, 200g canned tomatoes, 100g canned lentils and a handful of chopped kale. Simmer for 2 min. Transfer to small baking tin. Make two hollows in the mix and crack in an egg to each. Bake for 15 minutes and serve with a warmed, wholemeal pitta bread (gluten free if relevant).

Feta and quinoa salad supper

Instructions

Cook 70g of quinoa according to pack instructions and do the same for 80g frozen peas. Cool grains and peas, combine and then toss with some roughly chopped coriander, some lemon juice and 60g crumbled light feta cheese and serve topped with 10g toasted sunflower seeds.

Tomato omelette

Instructions

Make an omelette using three large eggs. Season and add a little chopped coriander and a chopped tomato. Serve with a warm chunk of bread (use gluten equivalent if relevant) and a mixed salad with a drizzle of French dressing.

Chicken stew

Instructions

Make a quick ‘chicken stew’ using half a carton of fresh chicken soup (300ml) and adding 100g of cooked chicken cut into pieces. Serve with a slice of wholemeal bread and follow with 120g grapes.

Vegetable hot pot

Instructions

Arrange 100g Quorn pieces in cubes in layers in a small casserole with a large potato 200g (peeled and chopped), a sliced leeks, 50g canned lentils, 50g mushrooms, a sliced carrots, half a chopped onion. Pour over 300ml vegetable soup and 30ml water. Cook at 180oc/gas 4 for 45 minutes and serve.

Italian pork casserole

Instructions

Lightly dust 150g-lean pork, diced with seasoned flour. Heat 1tsp olive oil in pan and cook pork till golden. Add 100ml vegetable stock, ¼ chopped onion, 125g roughly chopped tomatoes, a pinch of mixed dried herbs and bring to a simmer. Cover and cook very gently for an hour. Serve with 200g boiled new potatoes. Have 100g grapes to follow.

Cinnamon baked chicken

Instructions

Rub some coarsely ground cinnamon into 120g skinless chicken breast and cover with 100ml natural, low fat yoghurt. Marinate in fridge for 30 min. Remove chicken and lay on a piece of foil. Squeeze with orange juice and bake at 180oc/gas 5 for 20 min. Serve chicken with 200g baked sweet potato and steamed green beans. Have a 100g slice of melon to follow.

Pizza night

Instructions

Take an individual supermarket pizza base (gluten free if relevant) (100g). Spread with tomato puree and top with sliced mushrooms, three diced olives and 60g sliced mozzarella. Serve with a mixed green salad, drizzled with low fat French dressing.

Beef burger in a Bun

Instructions

Mix 70g lean minced beef with a quarter of a finely diced onion and a finely grated carrot. Season with a dash of Worcestershire sauce. Form into a burger. Grill for 4 min each side. Serve with in a wholemeal burger bun, lightly toasted on the inside sides, with some low fat mayonnaise, tomato and lettuce alongside a mixed salad drizzled with balsamic vinegar.

Bean Pasta

Instructions

Gently heat 1 tbs olive oil and cook a peeled, diced small onion, carrot and stick of celery for 10 min. Add a crushed clove of garlic and a little fresh chopped rosemary. Stir in 100g-canned, drained cannellini beans, 150ml tomato passata and 75ml vegetable stock. Cook 60g dried weight pasta shells, drain and stir in to the sauce and serve. Have 160g fruit salad with a heaped tbs 2% fat Greek yoghurt to follow.

Poached eggs and chickpeas

Instructions

Heat a small pan and spray with olive oil spray. Cook a small-diced onion for around 7 minutes until softened. Add a clove of crushed garlic for 1 minute and then stir in 200g canned of chickpeas (drained) plus 100g of tomatoes with herbs. Simmer for 10 minutes. Transfer to a wide bowl. Top with 2 poached eggs and serve.

Beef kebabs

Instructions

Mix together 100g lean beef cut into cubes, a small peeled onion cut into pieces and half a red pepper cut into chunks. Stir in 1tsp reduced salt soy sauce, 1tsp of runny honey and 1tbs of olive oil. Cover and leave for two hours minimum in the fridge. Thread the beef and vegetable layers onto a metal skewer and grill under a hot grill, turning regularly for a total of 15 – 20 minutes until cooked. Serve with a mini wholemeal pitta and iceberg lettuce salad drizzled with Balsamic vinegar.

Salmon and broccoli salad with hot bread

Instructions

Put 80g of broccoli broken into small florettes in a bowl with 1tsp olive oil and 1 tbs water. Cover and microwave for 3 minutes. Drain and mix with 70g flaked, grilled salmon (fresh or canned) and two small pickled baby beetroots diced. Serve with a warm 60g chunk of French bread.

Grilled turkey with sweet potato mash

Instructions

Brush a 150g-turkey skinless breast with oil, squeeze over some lime and grind over some black pepper. Grill under a hot grill, turning several times to cook thoroughly through. Meanwhile, boil 200g sweet potatoes until soft and mash with 100ml skimmed milk until smooth. Season with cayenne pepper and fresh parsley. Serve with the grilled turkey with lots of steamed green beans on the side. Have a 100g-pot crème caramel to follow.

Lemon crab spaghetti

Instructions

Cook 75g wholegrain spaghetti according to pack instructions. Drain and mix with 150g canned crab, drained and some freshly chopped flat leaf parsley. Season with ground black pepper and a squeeze of fresh lemon juice. Serve with a mixed leaf salad drizzled with Balsamic vinegar. Have with 200g-melon and a chopped kiwi to follow. 495kcal

Grilled trout with ratatouille

Instructions

Preheat grill to medium. Put a 175g trout fillet on a piece of foil on an oven-proof dish. Squeeze over some lemon juice and grind over black pepper and grill for 5 min each side. Heat through 100g ratatouille (canned or frozen) and serve with the fish and 125g-cooked brown rice (this is half a microwave pack) on the side.

Veggie ‘Shepherd’s’ Pie

Easy

Veggie ‘Shepherd’s’ Pie

Instructions

Boil 150g peeled, chopped potatoes for 15 minutes then drain and mash. While cooking, spray a small frying pan with olive oil spray and cook 150g-minced Quorn with a finely diced small onion for 6 min. Add 120g reduced-sugar and salt baked beans, a few dashes of Worcestershire sauce and a little water if necessary. Simmer for 10 minutes. Transfer Quorn and bean mix into small, oven-proof dish, top with potato and grill for 5 min. Serve with steamed green beans. Have an orange to follow.

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

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

Instructions

Mix together 100g-flaked, canned crabmeat, 100g-diced avocado and a squeeze of lemon juice. Serve with a slice of wholemeal toast.

Chilli Fried Egg

Instructions

Peel and cook 200g sweet potato in boiling water. Drain and mash with 1tsp olive oil and some flat leafed parsley and black pepper. Spray a pan with olive oil spray and fry two eggs along with a pinch of chopped red chilli. Serve on top of 200g sweet potato mashed.

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

Instructions

Mix 120g baked beans with a dash of tabasco sauce. Heat through and serve with a 200g-baked sweet potato.

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

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

Instructions

Cook 50g brown rice and cool (or microwave half a 250g pack of microwave rice). Mix with 75g cooked, chopped chicken, half a chopped red pepper and 1tbs sweetcorn. Mix in 1tbs French dressing and serve topped with 1tsp pumpkin seeds.

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

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

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

Instructions

Split open a 200g-baked potato. Mix together 75g cooked (or canned) salmon with 1tbs reduced fat mayonnaise and a chopped tomato. Fill potato with the salmon and have with a green salad on the side.

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

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.

Fresh fruit and yoghurt

Easy

Fresh fruit and yoghurt

Instructions

Serve 80g canned peaches in natural juice with a sliced banana and 50g of 2% fat Greek yoghurt. Sprinkle with 10g toasted sunflower seeds.

Smoked Salmon Bagel

Instructions

Spread 20g reduced fat cream cheese on half a toasted wholemeal bagel (use gluten free if relevant) and sprinkle with some freshly chopped dill. Top with 40g sliced smoked salmon and serve with sliced pear. 279kcal.

Dried fruit compote

Instructions

Heat the zest of an orange in 50ml water. Once boiling pour over a bowl of 75g mixed dried fruit mixed with a quarter of a lemon. Cool, leave in the fridge overnight and serve topped with 30g 2% fat Greek yoghurt and sprinkled with 25g of sugar free muesli.

Egg and ham muffin

Instructions

Poach an egg and grill both sides of a wholemeal English muffin. Lay a piece of ham (or Quorn ham-style slice) on one side of the muffin and top with some slices of tomato. Top the other side with the poached egg. Grind over some black pepper and serve.

Fruit and nut granola bars

Instructions

Mix 150g oats with 60g each raisins and dried chopped apricots and 40g each chopped hazelnuts and sunflower seeds. Pour in 60g melted butter and mix well. Mash 2 medium bananas and stir in. Spread into 30cm x 20cm tin and bake 20 – 25min. Cut into 6 bars and serve.

Toasted Cheese and Tomato Thin

Easy

Toasted Cheese and Tomato Thin

Instructions

Open out a wholemeal ‘thin’ and toast (use gluten free if relevant). Sprinkle one side with 40g grated, reduced fat cheddar (or vegan equivalent) and top with a few slices of tomato. Put under a hot grill for a few minutes until cheese has melted. Season with black pepper, top with remaining part of thin and serve with remaining slices of tomato on the side.

Apple Cinnamon French Toast

Instructions

Beat an egg with a pinch of ground cinnamon with 60ml skimmed milk. Dip in 2 slices of wholemeal bread. Cook in non-stick frying pan using spray oil. Serve with a sliced apple and 1tbs of low fat fromage-frais on the side.

Avocado On Toast

Easy

Avocado On Toast

Instructions

Toast a slice of wholemeal bread and top with half an avocado (70g) diced and mixed with fresh coriander, lime juice and fresh chopped chilli (optional).

Warm fruit wrap

Instructions

Heat a wholegrain tortilla wrap (for 10 seconds in the microwave or in hot, non-stick frying pan). Remove, spread with a heaped tbs 2% fat Greek yoghurt and lay on top 1tbs frozen berries, which have been defrosted and heated. Sprinkle with a little granulated sweetener (optional) and a heaped tsp toasted sunflower seeds. Roll up and serve.

Mushroom and Spinach Scramble

Instructions

Combine two beaten eggs with a few leaves of torn spinach and a diced mushroom in a bowl. Microwave on full power or cook gently in a small, non-stick frying pan until egg is set. Serve with a slice of wholemeal toast. Have with a 150ml glass of orange juice.

Oatibix

Instructions

Serve two Oatibix or 40g oat flakes in a bowl topped with 100ml skimmed milk (or light, fortified soya milk) and a sliced banana.