the weight loss challengeshipleysaltairewellnesscentre.co.uk/wp-content/... · herbalife’s...

2015

SSWC

107/108 Dockfield Road,

Shipley BD17 7AR

Tel : 01274 585566

Mob: 07768 455894

[email protected]

www.shipleysaltairewellnesscentre.co.uk

Let’s Eat Healthy

mailto:[email protected]

http://www.shipleysaltairewellnesscentre.co.uk/

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Shipley & Saltaire

Wellness Centre

Recipe Book

CONTENTS Breakfast & Lunch 2 – 13

Snacks & Soups 14 – 20

Main Meals 21 – 54

Sauces 55 – 58

Accompaniments & Dips 59 – 64

Desserts 65 – 66

Index 67

Great recipes/foods should try to follow guidelines as below, (all amounts per 100g) however it is a ‘balancing act’ and these are not cast in stone.

<150 calories

<20g sugar

<7g fat

<0.1g sodium

>10g protein

Fibre to be 1/3 more than protein

Thanks for all the recipes we have collected from customers, clients and elsewhere, not all of them have been tried and tested by ourselves and we would appreciate any feedback.

Please check all ingredients for any intolerances and allergies, likewise please make sure all foods are cooked thoroughly. This recipe book © SSWC 04/2015

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Breakfast & Lunch SOME SUGGESTED SMOOTHIE RECIPES

Making a healthy smoothie is probably the most exciting and imaginative way of incorporating

Herbalife’s fantastic range of Formula 1 Meals into your daily diet. We recommend using 250ml of

unsweetened soya milk in your shake as part of the Weight Loss Programme, but alternatives are semi

skimmed milk, fruit juice (diluted and not from concentrate) and low fat (not fat free) yoghurt.

If you are physically active or have a high daily protein requirement, you shouldadd Formula 3

Personalised Protein Powder to help curb your more demanding appetite.

To help you make up delicious and really enjoyable shakes/smoothies below are some ideas for you.

As you’ll see you can be very flexible with what you add into the smoothies. Be adventurous, mix and

match the ideas below and if you find a new great recipe please let us know to share with others!

NUTRITIONAL GUIDELINES

Each scoop of Formula 1 equals approx 45 calories and 4g-5g of protein (depending on flavour)

Each 100ml of fresh unsweetened soya milk equals 20 calories and 2g of protein.

Therefore, each 250ml of fresh unsweetened soya milk equals 50 calories and 5g or protein.

Any juice used you will need to calculate your intake from the nutritional table on the carton.

Remember, if you add fruit or other ingredients; factor those into your calorie and protein amounts so

you are aware of the totals for your smoothie of choice.

Top Tips:

Use a blender or a hand held blender to blend your shake

You can make up the smoothies in advance i.e. the night before or in the morning for your lunch smoothie. They may thicken up slightly if made ahead of time – so simply add some water to your shaker and give it a good shake when you want to drink it or add a couple of ice cubes and allow to slowly dissolve until you drink your smoothie

Remember to use about 250ml in total of liquid when making up your shake. The best nutritional balance and result is achieved with unsweetened soya milk. If it is too thick once you’ve added your fruit etc then simply dilute with water or extra soya milk

If you don’t like ‘milky’ drinks see the ‘soya milk free’ section. If using fruit juice always use good quality juice (not from concentrate) and use 125ml juice and 125ml water to reduce the sugar load.

Add some ice cubes to make them nice and cold!

When adding frozen fruit only a small quantity is required for flavour, sugar control and ideal consistency. For example, when using frozen berries just 6/8 will be sufficient and increase your liquid by an extra 50-100 ml.

You can heat up your soya milk and have a ‘hot chocolate’ or warm café latté

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VANILLA FORMULA 1 SUGGESTIONS

Pear Shake

• 2 scoops Vanilla Formula 1

250ml soya milk

• 1 small ripe pear

• ¼ green banana

• 2 drops almond extract

• dash of cinnamon

Peach Shake


• 250ml soya milk

• ½ peach or nectarine

• A dash of vanilla extract (optional)

Oriental Sun

• 2 scoops. Vanilla Formula 1

• 250ml soya Milk

• ¼ tsp mint extract

Fruit Salad Smoothie

• 2 tbsp. Vanilla Formula 1

• 125ml unsweetened orange juice

• 125ml plain low-fat yogurt

• 1 small green banana cut into chunks

• 3/4 strawberries halved

Banana Fruit Shake

• 2 scoops Vanilla formula 1

• 100ml reduced fat yogurt

• 100ml cold water & 100ml unsweetened soya

milk

•2/3 frozen peach slices

• ½ of a medium green banana

Banana Cream


• 350ml unsweetened soya milk

• 1 small green banana

• 1 tsp natural Vanilla Extract

Very Berry

2 scoops Vanilla Formula 1 • 8 oz of sparkling water • 6 frozen strawberries • 10 frozen raspberries

Orange Blossom Smoothie


• 125ml Unsweetened Orange Juice & 125ml

water

• ½ teaspoon Pineapple Extract

• 4-5 Fresh Strawberries

Hawaiian Punch


• 125 ml unsweetened pineapple juice &

125ml water

•small green banana

• 2-3 strawberries

Raspberry and Ginger Zinger 350ml Unsweetened soya milk

2 scoops of vanilla or strawberry formula 1

6/8 raspberries

I slice of fresh ginger (or more if desired)

Blend with ice cubes and enjoy a great metabolic boosting smoothie! This is also a great digestive system cleanser.

Cals 190 protein 18g

Apple Pie & Ice Cream


• 1 small apple, cut up

• Dash of nutmeg

• ½ tsp. cinnamon

• 250 ml unsweetened soya milk

100g reduced fat vanilla ice cream

http://wishingwellness.co.uk/shake-recipes/vanilla-based/pear-shake.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/peach-shake.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/oriental-sun.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/fruit-salad-smoothie.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/banana-fruit-shake.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/banana-cream.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/very-berry.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/orange-blossom-smoothie.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/hawaiian-punch.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/apple-pie--ice-cream.html

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Iced Coffee Shake

• 1 scoop Vanilla Formula 1

• 1 scoop Chocolate Formula 1

• 1 tsp decaffeinated coffee dissolved in 50ml

cold water


Brazilian Banana Vanilla

Shake


• small green banana


Apple Pie Shake


• 1 small apple, cut up

• Dash of nutmeg

• ½ tsp. cinnamon


Avocado Shake


• ½ avocado


Apricot Spring Shake



• 2 fresh apricots

• 1 tbs. grated orange peel (optional)

Vanilla Egg Nog Shake

2 scoops of Vanilla Formula 1

1 fresh peach

1 tsp honey

1/2 tsp vanilla extract

1/2 tsp nutmeg

250ml soya milk

4 ice cubes (optional)

Approx 250 calories

Banana Bread

250 ml soya milk 2 scoops Vanilla Formula 1 Nutritional

Shake Mix Small green banana 1/8 teaspoon black-walnut flavouring A few drops vanilla extract 1 dash cinnamon 4 ice cubes

Aloha Delight


• 1 Cup skim Milk

• ½ tsp natural coconut extract

• ½ tsp natural pineapple extract

• 1 tbs fresh orange juice (pref home

squeezed)

CHOCOLATE F1 SUGGESTIONS

Black Forest Shake

• 2 scoops Chocolate Formula 1

• 1/2 tsp. black walnut extract

• 250ml soya milk

• small GREEN banana

Extra Chocolaty Shake

• 2 tbs Chocolate Formula 1

• 250ml soya milk

• ¼ tsp vanilla extract

• 1 tsp 70% cocoa powder

http://wishingwellness.co.uk/shake-recipes/chocolate-based/iced-coffee-shake.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/brazilian-banana-vanilla-shake.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/brazilian-banana-vanilla-shake.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/apple-pie-shake.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/avocado-shake.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/apricot-spring-shake.html

http://wishingwellness.co.uk/shake-recipes/vanilla-based/aloha-delight.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/black-forest-shake.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/extra-chocolatey-shake.html

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Mocha Java

• 1 scoop Chocolate Formula 1

• 1 scoop cappuccino Formula 1

• 1 tbs reduced fat frozen vanilla yogurt or ice

cream


Mocha-Banana Shake


• 1 tsp. instant decaffeinated coffee



Chocolate Covered Cherries

Shake




• 1/8 to ¼ tsp natural. cherry flavouring to

taste

Banana Supreme



• sliced frozen small green banana

Banana Split Shake




• 2-3 strawberries

Hot Chocolate

2 scoops chocolate formula 1 250ml warmed unsweetened soya milk

Mocha Shake

1 serving of Chocolate & 1 serving of

Cappuccino Formula 1

250ml soya milk

1/2 green banana

4-6 ice cubes (optional)

Mint Chocolate



• ¼ tsp mint extract

Chocolate Covered

Strawberry



• 4 medium strawberries (can be frozen)

Chocolate Cherries


• 125ml cranberry Juice & 125ml iced water

Cappuccino Shake



• 100g reduced fat vanilla frozen yogurt or ice

cream

Banana Breakfast


• 250ml unsweetened soya Milk

• 50ml cold Water


• 50ml of reduced Fat Banana/Strawberry bio

Yogurt

Chocolate Variety Box

2 scoops chocolate formula 1 250 ml unsweetened soya milk ¾ drops natural ‘essence’ of your choice

(e.g. orange, mint etc)

http://wishingwellness.co.uk/shake-recipes/chocolate-based/mocha-java.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/mocha-banana-shake.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/chocolate-covered-cherries-shake.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/chocolate-covered-cherries-shake.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/banana-supreme.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/banana-split-shake.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/mint-chocolate.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/chocolate-covered-strawberry.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/chocolate-covered-strawberry.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/chocolate-cherries.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/cappuccino-shake.html

http://wishingwellness.co.uk/shake-recipes/chocolate-based/banana-breakfast.html

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TROPICAL FRUIT F1 SUGGESTIONS

Fruit Juicy Shake Sweet

Sensation Shake

2 scoops of Tropical Fruit Formula 1 1 fresh peach 1 fresh apricot 350ml soya milk 3-6 ice cubes (optional)

Apple/Pear Tropicana

2 Scoops of Tropical Formula 1

100mls Water 200mls Apple & Pear Juice(No added Sugar) 1/3 green Banana 1 Small Pear 2 Drops of Almond Essence

The ‘Tropo’


150 mls Soya Milk 100 mls Mango low-Fat Yoghurt

Tropical Dreams


100 mls Soya Milk 100 mls Apple Juice 100ml cold water 4-6 Strawberries

Peach Kiss


150 mls Soy Milk 100 mls Peach Low-Fat Yoghurt 1 Peach

Coconut Orange


150ml Unsweetened Orange Juice

150ml cold water

1 Scoop Tropical low-Fat Yoghurt

1 Tbsp Shredded Coconut or Essence

Tropo Magic


250 soya milk

Few drops coconut essence

Apricot and Yoghurt Smoothie

2 fresh apricots 150 ml plain, low fat yogurt 150ml soya milk 2 scoops Tropical Fruit Formula 1 Whiz in blender until smooth with ice cubes

Tropical Breakfast

2 Scoops of Vanilla Formula 1

150mls Soya Milk 150mls low-Fat Yoghurt 1 Small green Banana Blend Together

Tropical Kiwi

2 Scoops of tropical Formula 1

300 mls Water 1 Small green Banana 1 Kiwi Fruit 2 Tbsp vanilla low-Fat Yogurt

Tropical Delight


100 mls quality Fruit Juice 100 ml cold water 100 mls Vanilla low-Fat Yoghurt

Strawberry Yoghurt Delight


150 mls soya milk 100 mls Strawberry low-Fat Yoghurt 4-6 Strawberries

Tropical Lift


100 mls soya Milk

100 mls water

small green banana

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STRAWBERRY F1 SUGGESTIONS

Sweet Sensation Shake

2 scoops of Strawberry Formula 1 4-6 strawberries 350ml soya milk 4-6 ice cubes (optional)

Brain Freeze

2 Scoops of Strawberry Formula 1

100 mls Cranberry Juice

100 mls Unsweetened Orange Juice

100ml cold water

4-6 Strawberries

1 Tbsp Pineapple Juice

A Little Rock Nutty

2 Scoops of Berry Formula 1

1 or 2 Scoops of Protein Powder

300 mls Soya Milk

20g soya nuts

Berry Heaven


200 mls Low Fat Berry Yoghurt

150ml soya milk

4-6 Strawberries

6 raspberries

Christmas Cheer



150 mls Vanilla Low Fat Yoghurt

6-10 Strawberries

6/8 blueberries

Berry Bonzai



150ml cold water

1 Scoop Low Fat Berry Yoghurt

6-10 Strawberries

Aloe Treat


150 mls Soya Milk

100 mls Herbal Aloe Juice

Fruit Fizz Shake

2 scoops of Strawberry Formula 1 fresh orange (peeled and de-seeded) 1/2 green banana 4 tablespoons low fat strawberry yoghurt 200ml soya milk

Kapalua Shake



2 Tbsps Crushed Pineapple

1 Tbsps Lite Coconut Milk

Berry Orange Banana



150ml cold water

4-6 Strawberries

1 small green Banana

Strawberry Cheesecake


300 mls Soya Milk

3 Strawberries

30 grams low fat cream cheese

Strawberry & Cream


300 mls Soya Milk

5-6 Strawberries

2 Scoops low-Fat vanilla Yogurt

Fruity Juicy Shake



150 mls unsweetened Grapefruit Juice

1/2 green Banana

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Pear and Cinnamon Shake

2 scoops of formula 1 vanilla 150ml unsweetened soya milk 2 tablespoons low fat yoghurt (not diet) ½ pear Cinnamon to taste (suggest ¼ teaspoon) Mix together with ice using a blender - delicious and a great metabolic booster, perfectly balanced meal for under 200 calories.

Egg and Sausage Breakfast Casserole

Ingredients

12 ounces lean Italian turkey sausage, casings removed 1/2 medium onion, chopped (approx. 1/2 cup) 1 medium red bell pepper, chopped (approx. 1 cup) 2 cloves garlic, finely chopped 1 bag (10 ounces) frozen chopped spinach or kale, thawed and

drained well 4 cups shredded hash brown potatoes, (can use frozen or

refrigerated or make your own; certified gluten-free if necessary) 12 large eggs 3/4 cup almond milk (or another milk of your choice) 1 teaspoon dried basil leaves 1/2 teaspoon salt 1/2 teaspoon pepper

Directions

Preheat the oven to 350 degrees F. Then, spray a 13×9-inch (3-quart) glass baking dish with cooking spray.

In a medium to large skillet, cook sausage over medium to high heat, stirring occasionally and breaking up, until no longer pink; drain sausage and return to skillet. Add onion and bell pepper; cook 3 minutes, stirring occasionally. Add garlic; cook and stir 1 to 2 minutes longer or until vegetables are crisp-tender. Stir in spinach or kale.

In baking dish, mix cooked sausage mixture and shredded potatoes. In medium bowl, beat eggs, milk, basil, salt and pepper until blended. Pour eggs over mixture in baking dish. (NOTE: You can cover with foil and refrigerate until you’re ready to bake, but no longer than 24 hours)

Bake at 350 degrees F with the foil cover on for 1 hour. Then, uncover and bake an additional 15 to 20 minutes or until the centre is set. Let stand 5 to 10 minutes before serving.

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Nutrition Information

Serves: 12 | Serving Size: 1x 3″ square

Per serving: Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 232mg; Sodium:

480mg; Carbohydrate: 12g; Dietary Fibre: 2g; Sugar: 2g; Protein: 13g

Nutrition Bonus: Potassium: 291mg; Iron: 10%; Vitamin A: 63%; Vitamin C: 22%; Calcium: 10%

Apple Cinnamon Baked Oatmeal

Ingredients

For the oatmeal:

1 1/2 cups uncooked Oatmeal 1 3/4 cups unsweetened Almond Milk 1 large Apple (any type), peeled & finely chopped 1.5 teaspoons ground cinnamon 1 teaspoon vanilla Pinch of salt 1 egg white 1/4 cup pomegranate seeds

For the leche sauce (4 servings):

8 tablespoons Greek yogurt low fat 2% 4 tablespoons almond milk 1 teaspoon cinnamon 2 teaspoons honey

Directions

Preheat oven to 350°F then spray a medium size baking dish with non-stick cooking spray.

Place all ingredients for baked oatmeal, except the pomegranate, in a large bowl and mix. Transfer into baking dish. Bake at 350 for about 30 minutes or until the top begins to brown. It is now ready to serve.

Mix all ingredients for leche sauce and spoon over the baked cinnamon.


Serves: 4 | Serving Size: approx. 1 cup + 2 tablespoons leche sauce + 1 tablespoon pomegranate

Per serving: Calories: 129; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 252mg; Carbohydrate: 24g; Dietary Fibre: 4g; Sugar: 6g; Protein: 3g

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Steel-Cut Oatmeal with Blueberry Compote

Ingredients

2 cups frozen blueberries 1/4 cup sugar 1 teaspoon grated lemon rind 1 tablespoon fresh lemon juice 1/2 teaspoon ground cinnamon, divided 4 cups water 1 cup steel-cut oats (certified gluten-free if necessary) 1/4 teaspoon salt 1 tablespoon butter

Directions

OVERNIGHT ALERT! Prepping steel cut oats the night before reduces cooking time the next morning. Marinating blueberry compote overnight helps it soak in more sweetness.

Combine blueberries, sugar, rind, juice, and 1/4 teaspoon cinnamon in a medium bowl; toss to coat. Refrigerate.

Bring 4 cups water to a boil in a medium saucepan. Stir in remaining 1/4 teaspoon cinnamon, oats, and salt; cook 1 minute. Remove oat mixture from heat, cover, and refrigerate in pan overnight.

THE NEXT DAY: Bring blueberry mixture to a boil in a small saucepan over high heat. Cook 6 minutes or until slightly thickened, stirring frequently. Bring oat mixture to a boil over medium-high heat; cook 5 minutes or until thoroughly heated, stirring frequently. Add butter to oat mixture.

Spoon 3/4 cup oatmeal into each of 4 bowls; top each serving with 1/4 cup blueberry compote.


Serves: 4 | Serving Size: 3/4 cup of oatmeal + 1/4 cup of blueberry compote



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Brunch-worthy Breakfast Salad

Ingredients

For the peppered bacon

4 slices thick sliced bacon, cut in half 2 teaspoons coarse ground black pepper

For the warm herbed potatoes

12 ounces fingerling potatoes 1 teaspoon kosher salt 1 medium shallot, finely minced 1 tablespoon fresh parsley, finely minced 1 tablespoon fresh chives, finely chopped

For the maple dijon vinaigrette

1 teaspoon stone ground mustard 2 tablespoons pure maple syrup 3 tablespoons rice wine vinegar 2 tablespoons extra virgin olive oil Pinch of salt

For the salad

12 cups mixed salad greens 1 cup grape tomatoes, quartered 4 large eggs, cooked to order

Directions

Sprinkle the bacon all over on both sides with the black pepper. Cook it in a medium skillet until crisp on both sides. Place the bacon on a paper towel to drain and then remove all the grease from the pan except for about a tablespoon.

In a medium stock pot cover the potatoes with water, plus about an inch. Add the kosher salt to the water. Bring it to a boil and then reduce the heat to a simmer until the potatoes are fork-tender — about 7 minutes. Drain the water and put them back in the stock pot.

Bring the bacon grease back up to temperature over medium heat. Add the shallots and cook them until translucent, 1-2 minutes. Scrape the cooked shallots and remaining bacon grease into the stock pot with the potatoes and toss to coat. Stir in the parsley and chives.

To make the vinaigrette, whisk together the mustard, maple syrup, and rice wine vinegar. Slowly drizzle in the olive oil, whisking constantly. Stir in the pinch of salt.

Place the salad greens and tomatoes in a large bowl. Pour in the vinaigrette and toss to coat.

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Add the bacon and warm potatoes. Cook the eggs to order and place on top of each salad as you are serving.

NOTE: If you can’t find fingerling potatoes feel free to use red-skinned or yellow potatoes cut into 2″ pieces. If you don’t have rice wine vinegar you can use any other sweet vinegar such as white wine vinegar or apple cider vinegar.


Serves: 4 | Serving Size: 1/4 of salad + 1 egg + 1 slice of bacon



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Snacks & Soups

Protein Rich Crispbread 2 tablespoons of extra light cream cheese

2 teaspoons chopped dill or other herb to taste

½ ounce smoked salmon or tuna

2 Ryvita, 4 Finn crisp, or other wholegrain rye low fat crackers

1 teaspoon chopped red onion

Preparation Method In a small bowl, combine the cream cheese and dill or other herb.

Mix well and then stir in the salmon or tuna

Spread half the mix on each cracker and sprinkle with the onion.

For an extra metabolic boost add pepper and or chilli flakes to taste.

Nutritional Information: 150 calories, 8g protein, 13g carbohydrate, 1 g fat, 3g fibre

MINI EGG & CHEESE QUINOA CUPS

2 Cups cooked Quinoa (4oz dry) 2 Eggs 2 Egg whites 1 cup grated cheese ¼ cup chopped Parsley ¼ cup Red onion (chopped) Dash pepper 4 mushrooms (chopped) Mix all ingredients together. Put into greased bun/Yorkshire Pudding tins. Cook for 15-20 minutes 180°C Nutrition per serving/quiche: Calories 47, Carbs 4.11g, Total fat 2g- Saturated 1g, Protein 4g

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PROTEIN BALLS

Ingredients 1 Cup Oats 3Tablespons Peanut Butter 2 Scoops PDM or F1 Shake 1 Tablespoon Honey or Golden syrup 1 scoop Cocoa Put all ingredients in a bowl and mix well. Put the bowl in the microwave for a few seconds just to soften the peanut butter and syrup, it helps it to mix easier. Roll into balls and eat. I made mine, slightly smaller than a golf ball size. Nutrition info Serving size per 1 ball Calories: 110 Fat: 8 g of which Saturated: 1 g Unsaturated fat: 3g Carbohydrates: 7 g of which Sugar: 2 g Sodium: 57 mg Fibre: 2g Protein: 4.5g Cholesterol: 1 mg

Simple and Clean Flapjack

Ingredients:

2 cups oats

2 very ripe bananas

1/2 cup melted coconut oil

2 tbsp rice syrup or raw honey

1 tsp cinnamon

1 tsp vanilla extract

1/3 cup raisins

1/4 cup sliced almonds

Method:

Pre-heat the oven to 175°C.

Grease your baking square dish with a bit of coconut oil and set aside.

Mash the bananas in a small bowl, with melted coconut oil, rice syrup and vanilla extract.

Mix the oats, cinnamon, raisins and almonds in a large bowl. Add the wet ingredients to the dry

ingredients and stir to blend.

Pour the batter into the prepared baking dish and bake for around 30 minutes or until the top is

lightly brown.

Devour!

16

Mixed Bean Chilli Soup

Serves: 4 bowls (light meal portion) or 6 mug portions (snack portions)

Ready in: 45 mins (20 mins Prep - 25 mins Cook)

This heart-warming soup is perfect for a chilly day/evening. It's packed full of vegetables and mixed pulses, making it an excellent source of fibre.

Ingredients 1 tsp olive oil 1 onion, chopped 2 garlic cloves, crushed 1 red pepper, deseeded and chopped 1 green pepper, deseeded and chopped 125g button mushrooms, sliced ½ tsp chilli powder, or to taste 1 tsp ground cumin 400g can mixed pulses, drained and rinsed 400g can chopped tomatoes 600ml tomato juice 300ml vegetable stock 2 tbsp chopped fresh coriander TO SERVE (optional): 4 tbsp half-fat crème fraîche, fresh coriander sprigs

Preparation Method

1. Heat the oil in a large saucepan. Add the onion, garlic and peppers and fry them gently, stirring constantly, for 2–3 minutes until softened. Add the mushrooms, chilli powder and ground cumin and cook gently, stirring, for about 30 seconds.

2. Tip the mixed pulses and tomatoes into the saucepan. Add the tomato juice, stock and chopped coriander. Stir well, bring to the boil, and then reduce the heat. Partially cover the pan with a lid and simmer gently for 20 minutes until all the vegetables are tender.

3. Ladle the soup into bowls and garnish each portion with 1 tbsp of crème fraîche and some coriander sprigs.

A bit more info

*Canned mixed pulses contain soya, pinto, black-eye, red kidney and aduki beans, and chickpeas. If unavailable, use any combination of these beans or just a single type. Rinse thoroughly in a sieve under cold running water to remove as much salt as possible. *Add chilli powder according to your own preference. True chilli powder is very fiery so you only need a little. Chilli seasonings are blends of spices which usually include cumin and are milder, so you could add up to 1 tbsp and omit the separate cumin. *A 750g jar of tomato passata could be used instead of the combined canned tomatoes and tomato juice, with a little extra stock as needed.

Nutritional Information: Calories 202kcal as a light meal (bowl) 135 as a snack (mug), Protein 9g, Fat 11g, Saturates 2g, Carbohydrate 26g, Sugars 16g, Fibre 7.5g

http://allrecipes.co.uk/photos/recipe-photo-9729.aspx

http://allrecipes.co.uk/photos/recipe-photo-9729.aspx

17

Falafel

These healthy falafel are a twist on the traditional falafel recipe that originates from the middle east. The ingredients within falafel itself are all very suited to healthy snacking using chickpeas & spices to make a pattie / ball which is then traditionally deep fried.

They are great hot from the grill with pickles, couscous and salad, or left to cool they’re great as a snack.

Ingredients

1 tsp cumin seeds 1 tsp coriander seeds 1 x 400g can of chickpeas, drained, rinsed and patted dry 1 tsp baking powder (gluten free if intolerant to gluten) 1 red chilli, finely chopped 1 garlic clove, crushed 2 tbsp chopped fresh parsley Juice of 1/2 lemon

Preparation Method

Dry toast the cumin and coriander seeds in a frying pan (no oil) over a low-medium heat for a few minutes until aromatic. Tip into a pestle & mortar and grind to a rough powder.

Place all the ingredients, including the cumin & coriander seed powder, into a food processor and pulse until the ingredients are well combined and chunky.

Using wet hands, mould the mixture into patties (depending on the size you prefer, the mixture could make between 8 - 12 patties)

Place the patties onto a baking tray and cook under the grill until toasted / firm on the outside and the patties turn more of a golden yellow. Remember to turn the falafel occasionally to cook on both sides.

Leave the falafel to cool for a minute or two after removing from the grill to allow the falafel to firm up, serve with your choice of accompaniment.

These healthy falafel are a simple and nutritious way to enjoy the great flavours of this traditional middle eastern cuisine.

Nutritional Information: Each ‘batch’ made as above will total 250 cals, 21g protein, and less than 3g fat, trace saturated

Moroccan Spiced Soup with Jewelled Couscous

Harissa paste is a hot and spicy North African condiment based on a chilli paste, and this Moroccan spiced soup with jewelled couscous recipe shows it off at its best. It's low in calories and fat, too.

Serves 6. Ready in just over 1 hour

18

Ingredients

1 tbsp olive oil 450g beef rump or sirloin, trimmed of excess fat and cut into bite-size pieces 2 small onions, chopped 2 garlic cloves, crushed 1 carrot, cut into small dice 2 celery sticks, diced 1 heaped tbsp harissa paste (try Bart Spices Harissa Paste or Belazu Rose Harissa, from the spice and condiment section in supermarkets), plus extra to serve 2 tsp plain flour 1.2 litres vegetable stock, hot 400g can chopped tomatoes 75g ready-to-eat dried apricots 900g butternut squash, deseeded, peeled and cut into small cubes

For the jewelled couscous

175g wholegrain couscous 300ml vegetable stock, hot 2 tomatoes, deseeded and diced 2 tbsp chopped fresh mint

Preparation Method 1. Heat the olive oil in a heavy-based pan over a medium-high heat. Add the beef and cook for 5 minutes or until browned all over. Remove with a slotted spoon and set aside. 2. Add the onions and garlic to the pan, reduce the heat slightly and cook for 5 minutes, until softened. Add the carrot and celery, cover and cook for 5 minutes, until the vegetables have softened slightly. Stir in the harissa paste and flour and cook for 2 minutes. Gradually whisk in the hot vegetable stock. 3. Stir in the tomatoes and apricots, then bring to the boil. Cover and simmer gently for 20 minutes. Season well with salt and pepper. 4. Add the butternut squash and return the beef to the soup. Cover and cook for about 25 minutes, stirring occasionally, until both the squash and beef are tender. 5. Meanwhile, make the jewelled couscous. Put the couscous into a large bowl. Pour over the hot stock, cover and leave to stand for 5 minutes to absorb the liquid. Fluff up the grains with a fork, then stir in the tomatoes and mint. Season. 6. To serve, ladle the soup into warmed bowls. Pile a spoonful of couscous in the centre and serve with extra harissa on the side.

Nutritional Information: Per serving: 330 calories, 8.2g fat (2.1g saturated), 24.2g protein, 42.4g carbs, 18.7g sugar, 0.6g salt

Spicy Lentil Soup

This lentil soup recipe has a spicy warmth and is very quick and easy to make and a mug would be less than 150 calories and very low in fat and around 12g protein, so a great winter snack. The lentils and spice in this also provide a great combo for metabolic boost!!

Ingredients 1 large onion, chopped 2 cloves garlic, crushed 1/2 tsp ground coriander 1/2 tsp ground cumin l litre (4 cups) vegetable stock 300g 1.5 cups red lentils

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1 can chopped tomatoes fresh coriander (cilantro) and plain low-fat yogurt to serve (optional)

Preparation Method

1. Put the onion, garlic and lentils in a pan. Sprinkle over the ground spices and stir to mix.

2. Pour over the hot stock, bring to the boil and simmer for 10 minutes.

3. Add the tomatoes and cook for a further 10-15 minutes, until the lentils have softened.

4. Blend the soup. If you wish, garnish with a swirl of yogurt and a scattering of fresh chopped

coriander (cilantro) leaves on each bowl to serve.

Oat Cakes

Ingredients

100g/3.5oz fine oatmeal Pinch of bicarbonate of soda Pinch of low sodium salt 1tbsp olive oil Preparation Method Preheat oven to 180oC/250F/gas 4 Mix together oatmeal, bicarb and low salt. Add the oil and 2 tablespoons of hot water and mix into a firm dough. Roll out onto a floured surface Cut into 8 rounds, place on a greased baking tray and bake for 8-10 mins. Great with low fat cheese.

Nutritional Information (Per oat cake): Calories 62, Protein 1.5g, Fat 2.25g, Saturated fat 0.5g,

Fibre 0.8g

Black Bean and Vegetable Pasta

Serves: 8 Ready in: 35 mins (10 mins Prep - 25 mins Cook)

An easy vegetarian pasta dish that's perfect for a quick weeknight supper. A hearty and delicious tomato, spinach and black bean sauce is served over whole wheat pasta. It's also great served with brown rice, and you can substitute tinned borlotti beans for the black beans.

Ingredients 1 (500g) packet whole wheat fusilli pasta 350ml (12 fl oz) vegetable stock 100g (4 oz) fresh spinach, chopped 1 medium red onion, chopped 1 clove garlic, chopped 1/2 teaspoon cayenne pepper salt and freshly ground black pepper to taste 1 (400g) tin black beans, drained and rinsed 150g (5 oz) frozen broccoli 3 small tomatoes, diced 4 tablespoons freshly grated Parmesan (optional)

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Preparation Method

1. Cook pasta according to packet instructions; drain and set aside. 2. In a large saucepan over medium heat, bring the vegetable stock to a boil. Reduce heat, and mix

in spinach, onion, garlic, cayenne pepper, salt and pepper. Stir in the black beans and broccoli. Continue to cook and stir 5 to 10 minutes.

3. Stir the tomatoes into the saucepan, and continue cooking 10 minutes, or until all vegetables are tender. Serve over the cooked pasta. Garnish with Parmesan if desired.

Tip:

Black turtle beans, or simply 'black beans' for short, are especially common in Latin American cuisine. High in fibre and packed with nutrients, they're a healthy addition to any dish. If you can't find tinned black beans, use dried.

Nutritional Information: Calories 280, Total Fat 3.3g, Saturated Fat 1.6g, Salt 532.5mg, Protein 15.1g

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Main Meals

Quorn Chicken Pieces Jalfrezi (Serves 4)

Spices for Toasting 2tsp cumin seeds 1tsp brown mustard seeds 1tsp fenugreek seeds 1tsp coriander seeds Ingredients for the Curry Paste 2 cloves of garlic A thumb sized piece of fresh root ginger 1tsp turmeric ½ tsp sea salt 2tbsp rapeseed oil 2tbsp tomato puree 1 fresh green chilli A small bunch of fresh coriander NB: A good idea is to make up 3 curry pastes at the same time as the remaining 2 will be nice and matured for when you need them! Perfectly OK to store in the fridge.

Remaining Ingredients 2 boxes of fresh or 2 bags of frozen Quorn Chicken Pieces 1 red onion 6-8 mushrooms, chopped 1 Green Pepper 1 Courgette 2 tins of chopped tomatoes Frozen peas Preparation Method You will need a food processor to make the curry paste Heat the spices on a medium heat until cooked Put all the curry paste ingredients into the food processor Crush the heated spices together and then add into the food processor Blend all the ingredients into a paste Heat some rapeseed oil in a pan (a wok is better for this if you have one) Chop up the onion and add to the heated oil. Gently cook for about 1 minute until soft, not brown Chop up the pepper and courgette and add to the pan, cook for 2 minutes until soft Add the chopped mushrooms and cook until soft Add the Quorn Chicken pieces Add the curry paste and coat all the Quorn Season with a little black pepper Add the tins of tomatoes Fill the empty tins half full of water and add this to the pan Add in the frozen peas Stir and simmer for 30-45 minutes, stirring occasionally

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The curry is best when made 24 hours beforehand so that all the flavours can mature! Serve with 2oz of brown / Tilda Wholegrain rice per person YOU CAN SUBSTITUTE THE QUORN FOR ANYTHING OF YOUR CHOICE, FISH MEDLEY, CHICKEN, TURKEY, LAMB etc.

Guilt Free ‘Hot’ Fish Pie (Serves 2)

Ingredients Half medium red onion 4 large mushrooms Tin chopped tomatoes Tin of tuna (in spring water if possible) Piece of cod (fresh or frozen to defrost is fine) Mackerel (optional) Chilli flakes (this is the ‘hot’ bit which is optional) Half a large sweet potato Salt and pepper Preparation Method Heat oven at 180°C – 200°C Chop both the onion and mushrooms and place in a small pie dish Place in the oven and cook for 15 minutes until onion is soft Remove from oven and spread on the tuna. At this point add a half-teaspoon of chilli flakes and season with salt & pepper Spread over a layer of the chopped tomatoes Break up the cod (and mackerel if including) Cover in foil or lid to the dish if you have one and bake in the oven for 10 – 15 minutes until the cod is cooked

Prepare the Potato Mash Peel and chop the sweet potato into small pieces. Boil for 15 – 20 minutes until soft. Drain and mash. Add another half-teaspoon of the chilli flakes if preferred – mix in. Once the cod is cooked remove lid/foil and spread the mashed sweet potato over. Grill until brown. Serve with salad or vegetables of choice. Can include 4-6 healthy rustic chips for a Friday treat!

Not recommended to use prawns as they can make to pie soggy

Spaghetti Bolognese

Serves 2 people

Ingredients 1 pack of Quorn mince (fresh or frozen) 1 small onion Salt & Pepper Jar of M&S Tomato & Basil Sauce Some water Teaspoon of mixed herbs Half-teaspoon dried chilli flakes Half teaspoon dried basil Half-teaspoon oregano 8 button mushrooms Half a pepper (green, red or yellow according to taste) Half a courgette

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Preparation Method Chop onion and fry off in a pan with a little olive oil Chop the courgette and pepper, cook for 1-2 minutes Chop the mushrooms and add. Cook for another 1-2 minutes Remove from heat and add the Ragu sauce Fill Ragu jar half full of water, replace lid and shake to get all of the sauce and add this to the pan (Quorn is very dry and needs this additional liquid) Add in the chilli flakes, basil, oregano and mixed herbs. Season with a little salt and some pepper Add in the Quorn and stir. Simmer for around 20-25 minutes Cook some wholemeal spaghetti and then add this to the bolognese. NB: Frozen Quorn is a smaller weight so enough for 2 people. Fresh Quorn is bigger so generally find enough for 3 portions. If using fresh Quorn then use a jar of water, not half.

AS AN ALTERNATIVE TO QUORN AND IN ORDER OF PREFERENCE YOU CAN USE TURKEY MINCE OR HEALTHY BEEF MINCE

Spiced chicken with potatoes

Recipe serves 4 people Cooking Instructions

Mix together a 400g tin of tomatoes, 1 tbs each of fresh coriander and fresh parsley, 2 cloves of garlic, 1 tsp each of cumin, ground coriander and paprika, ½ tsp cayenne pepper (or to taste) and the juice of a lime. Peel 4 medium sweet potatoes and cut into large chunks.

Place the potato chunks and 4 chicken fillets (without skin) into an ovenproof bowl and cover with the tomato mixture.

Cover and marinade for at least one hour but overnight, in the fridge, if possible.

Cook at 180° for 40 minutes or until chicken is cooked through. Serve with a green salad or a selection of colourful vegetables.

Nutritional information: 230 calories, 4.5g fat and 14g carbs, 24g protein.

Oriental Beef Stir-Fry

Recipe serves 4 people

Ingredients 2 tsp of vegetable oil 400g lean beef steak 4 cloves of garlic, crushed 2 yellow or red peppers de-seeded and sliced 200g broccoli, cut into small florets 4 spring onions, sliced 2 pak choi (bok choy), sliced 1 small tin (200g) of water chestnuts, drained and sliced 4 tbsp of oyster sauce

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Preparation Method

1. Heat the oil in a non-stick frying pan or wok and add the steak, cut into thin strips. 2. Stir-fry for 1–2 minutes to seal, add the garlic, peppers, broccoli florets and spring onions, along

with 2 tbsp of water. 3. Stir-fry for 3 minutes, add the pak choi, water chestnuts and oyster sauce. Allow to heat through

thoroughly and serve immediately with some plain boiled rice or noodles.

Nutritional information 260 calories, 13g fat (5g saturates), 22g protein

Vegetarian / Vegan Chilli

Recipe serves 4-6 Preparation time 10 minutes. Cooking time 20 minutes Ingredients 2 tbsp olive oil 2 onions, chopped 3 garlic cloves, peeled and finely chopped 2 red peppers, sliced 2 courgettes, cut into chunks 1 tbsp chilli powder 1 tbsp ground cumin 2 x 400 g cans chopped tomatoes 440 g can kidney beans, rinsed and drained 440 g can chick peas, rinsed and drained 2 tbsp chopped coriander 2 tbsp lemon juice soya (Alpro is nice)plain alternative to yogurt – organic (optional topping)

Preparation Method Heat the oil in a large saucepan. Add the onions, garlic and peppers and cook for 5 minutes over a medium heat. Add the courgette and cook for a further 3 minutes. Add the chilli powder, cumin, chopped tomatoes, kidney beans and chick peas. Season with salt and pepper. Simmer over a low heat for 10 minutes. Stir in the coriander and lemon juice. Serve with wholegrain Basmati rice or Sweet potato. Top with a dollop of soya organic plain alternative to yogurt.

Cooks Tip This heart warming dish is full of goodness. You can use a variety of vegetables, so a great dish to use those leftover produce. Nutritional Information (Per serving): Calories 290, Protein 23g, Fat 7g, saturated fat 2g

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Great Balls of Fire with Fiery Chilli Sauce (Makes One Serving)

Ingredients ¼ pound 95% lean minced beef (for vegetarian option use soya mince e.g. Quorn) 2 tablespoons cooked brown rice (wholegrain basmati is best) ¼ teaspoon dried parsley ¼ teaspoon Italian seasoning ¼ teaspoon fennel seeds 1/8 teaspoon garlic powder 1/8 teaspoon red-pepper flakes 1/8 teaspoon dried minced onion pinch of salt pinch of black pepper 2 ½ tablespoons of chilli sauce 1/8 teaspoon hot-pepper sauce, or more to taste

Preheat oven to 400° F. 200° Celsius. (Fan oven 180)Gas mark 6

Preparation Method In a medium bowl, combine the beef/Quorn, rice, parsley, Italian seasoning, fennel, garlic powder, red-pepper flakes, onion, salt, and pepper. With clean hands or a fork, mix well. With a spoon and your hands, form the mixture into eight 1” balls. Place the meatballs in a single layer on a small non-stick baking sheet. Bake for about 10-15 minutes or until the balls are just barely pink inside. Transfer to a medium bowl and set aside. Meanwhile, in a small bowl, combine the chilli sauce with the hot pepper sauce. Pour the sauce over the meatballs. Toss to coat with sauce. Serve immediately. Nutritional Information (Per serving): 206 calories, 23 g protein, 17 g carbohydrates s, 5 g fat, less than 1g fibre, 678 mg sodium.

Vegetarian version Per serving: 175 calories, 16.7g protein, 12.5g carbohydrates, fat 2.5g, 20mg cholesterol, 5g fibre, 678mg sodium.

Salmon and Ginger Fishcakes with Sweet-and-Sour Salad

Salmon and ginger bring out the best in each other in this easy Thai recipe for fishcakes. There's also a gorgeous salad and the whole plate is super-healthy. Need any more incentive?

Serves 4. Ready in 30 minutes

Ingredients

500g skinned salmon fillet 4cm piece ginger, very finely chopped 4 spring onions, finely chopped 1 tsp olive oil

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For the salad

1 medium-hot red chilli, deseeded and finely chopped 1 tsp caster sugar 1 tsp Thai fish sauce 1 tbsp lime juice 1 tbsp rice vinegar 1/2 cucumber 1 small yellow pepper, deseeded and cut into long, thin strips 1 small carrot, cut into thin strips 12 cherry tomatoes, halved Bunch of fresh coriander leaves Preparation Method

1. Put the chilli, sugar, fish sauce, lime juice and vinegar into a screw-top jar and shake well. Set aside. Halve the cucumber, then slice each piece into long, thin strips. Toss the cucumber, pepper, carrot and tomatoes together in a bowl.

2. Chop the salmon until you have a coarse, mince-like mixture. Put into another bowl with the ginger and onions. Season and mix together and divide into 8. Using slightly wet hands, shape into 8 fishcakes.

3. Heat the oil in a large, non-stick frying pan over a medium heat. Cook the fishcakes for 11/2 minutes each side, until lightly golden and cooked.

4. Toss the dressing and coriander leaves through the salad. Divide between 4 plates and top each with 2 fishcakes.

Nutritional Information (Per serving): 281 calories, 14.9g total fat, 2.6g saturated fat, 26.8g protein, 0.4g salt

Paprika Pork with Chick Peas and Spinach

Serves 2. Preparation time 10 minutes. Cooking time 35 minutes

Ingredients

2 tbsp extra virgin olive oil 1 large onion, finely chopped 3 cloves, garlic crushed 4 lean pork shoulder steaks (600g in total) , each cut into 8 pieces 6 tomatoes, peeled, deseeded and roughly chopped 2 tbsp sweet smoked paprika or paprika 410 g can chickpeas, drained and rinsed 225 g baby spinach leaves 250 ml Low fat crème fraiche or Alpro soya alternative to single cream

Preparation Method

Preheat the oven to 180°C/fan, 160°C/gas 4. Heat 1 tbsp of oil in a flameproof casserole and fry the onion and garlic over a medium heat until pale golden. Transfer to a bowl. Heat the remaining oil and fry the pork in batches for 2 - 3 minutes, turning once, until golden. Mix in the tomatoes, paprika, onion, garlic and season. Simmer for 2 minutes. Cover and cook in the oven for 35 minutes until tender.

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Add the chickpeas, baby spinach and crème fraiche/soya cream and stir. Cook for a further 5 minutes, then serve.

Tip: This spicy pork dish is great served with wholegrain noodles or rice.

Nutritional Information (Per serving) 418 calories, Protein 24g, Fat 8g, Sat Fat 3g

Spicy Mexican Burgers with Guacamole and Salsa


Ingredients

The burgers

400g turkey mince (must be best quality, or try and get a butcher to mince it for you) 1 shallot or small onion, finely chopped 1 clove of garlic, peeled and very finely chopped 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon smoked paprika A pinch of dried chilli flakes The guacamole 1 avocado 1 clove of garlic, peeled 1 lime Salt and freshly ground black pepper The salsa 4 ripe tomatoes, chopped 1/2 red onion, chopped 120g tinned blackeye beans A splash of olive oil Juice of 1/2 a lime A handful of coriander 1/2-1 chilli (depending on how hot you like your food), finely chopped 4 flour tortillas 1/2 iceberg lettuce, shredded 150g 0% fat Greek yoghurt 1 lime, cut into wedges Jalapeño peppers Preparation Method 1. Mix all the burger ingredients together and make into eight patties. Set aside. 2. To make the guacamole, scoop out all the avocado flesh and put into a blender with the garlic and lime juice. Blend until smooth and season to taste. Jalapeño peppers are great because they add lots of flavour and no fat. 3. To make the salsa, mix the tomato and onion with the beans, olive oil, lime juice, coriander and chilli. Season and set aside. 4. Heat up a griddle pan. Cook the burgers for about five minutes on each side, turning occasionally to chargrill all over. 5. Heat up a frying pan (with no oil) and warm the tortillas through. If using granary rolls, cut them in half. 6. Serve the burgers with some shredded lettuce, a dollop of yoghurt, the guacamole and salsa, wrapped in a tortilla or squashed in a roll. 7. Serve the lime and the jalapeño peppers on the side for extra flavour and heat.

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Nutritional Information (Per serving): 456 calories, Protein 26g, Fat 5.5g, Sat Fat 2.1g

Wholemeal Pitta Pizzas These healthy pitta bread pizzas are quick to make, healthy, low fat and are a tasty, highly nutritious meal. If you love pizza, they are a healthier alternative, but taste just as good. Rather than use a whole pitta bread, cut them in half, which halves the calories instantly, and have two pitta pizzas instead from one pitta breads. Always have whole meal pitta breads, which contain more fibre and help to keep the body fuller for longer.

The more vegetables added to the pitta bread pizzas, the better. You do not have to use peppers and mushrooms either. You could add sweet corn, carrots, and cherry tomatoes or all five.

Be adventurous and find your favourite toppings, just focus on lots of veg, good amount of protein (chicken, turkey and tuna work well) and low fat cheese and serve with a nice green salad. Kids also love them especially if they help to make theirs, and much better for them than a shop bought pizza!

Ingredients (for one serving)

1 wholemeal pitta breads 1/2 red pepper 2-3 mushrooms 1 tbsp tomato puree 25 g low fat cheese Chilli flakes (optional but adds a kick) 2 slices of turkey Black pepper (optional)

Preparation Method

Pre-heat the grill. You can either make one thick pitta pizzas or cut them into half and make two healthy pitta pizzas. Place the pitta breads in a toaster and gently brown. Slice the pitta bread open (your choice). Add the tomato puree and spread evenly. Slice your mushrooms, red pepper, and turkey and place generously over each pitta bread. Add a sprinkling of cheese over each. Sprinkle the chilli flakes and black pepper, if you wish. Toast under the grill until the cheese starts to gently bubble

Nutritional Information: Under 300 calories and 22g protein

Quorn Lasagne

Use Quorn instead of beef mince to make a tasty and lower-calorie lasagne. This recipe is suitable for vegetarians too.

Serves: 6. Preparation time: 30 mins. Cooking time: 1 hr 30 mins

Ingredients 2 large red onions, finely diced 2 garlic cloves, crushed 1 x 300g pack frozen Quorn mince

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1 x 400g can chopped tomatoes 1 x 500g pack tomato passata 2tsp chopped fresh thyme 1tsp vegetable stock powder 250g no pre-cook wholegrain lasagne sheets

For the topping

600ml semi-skimmed milk 2tsp English mustard powder 1tbsp corn flour 30g low-fat vegetarian hard cheese, grated salt and freshly ground black pepper

Preparation Method

1. Preheat the oven to 180ºC/350ºF/gas 4. 2. Heat a large non-stick pan, and dry-fry the onions and garlic until soft. Add the Quorn mince, and

cook until brown. 3. Add the remaining ingredients and simmer gently for 20 mins to allow the flavours to combine

while you make the topping. 4. Heat the milk and mustard powder in a saucepan. Dilute the corn flour with a little cold milk and

whisk into the milk and mustard. Season with salt and black pepper. 5. Spoon a thin layer of the sauce into an ovenproof dish. Cover with a layer of lasagne sheets

(don't overlap them, as they will expand during cooking). Continue layering the Quorn sauce and pasta sheets.

6. Cover the top with the remaining sauce and sprinkle with the grated cheese. 7. Bake in the oven for 35-40 mins until brown.

Nutritional information (Per portion): Calories 323, Total Fat 5.7g, Saturated Fat 2g, Protein 24g

The Tara - Ratatouille Fish

A tasty recipe for energy

Serves 4. Preparation Time: 20 minutes. Cooking Time: 55 minutes Ingredients 240g Wholegrain Rice, cooked 1 small aubergine, cut into 2cm chunks diced 2 cloves of garlic finely chopped 1 large courgette cut into 2cm chunks 1 green pepper, de-seeded and cut into 2cm chunks 1 tbs olive oil 700g white fish fillets 1 x 400g can of chopped tomatoes 75g frozen peas, defrosted 25g pitted black olives – optional Salt and ground white pepper

Preparation Method

1. Preheat oven 180°C/350°F/Gas mark 4 2. Heat the oil in a pan and stir-fry aubergine and garlic for 3 minutes. Add courgette and green pepper and fry for another 2 minutes 3. Brush a 3-litre casserole dish with oil and place the rice in the base of the dish, season with salt and

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white pepper 4. Place the fish fillets over the rice and also season with salt and ground white pepper 5. Top the fish with the stir-fried vegetables and peas pour over the tomatoes. 6. Cover the casserole with a lid or with tinfoil. Bake in the oven for 55minutes. 7. Add the black olives 10 minutes before the end of the cooking time

Nutritional Information (per serving): 500calories, 45g protein, 12g total fat, 2.5g saturated fat, 6.5g fibre 0.5g salt

Salmon and Broccoli Lasagne

Serves: 4. Preparation time: 5 minutes. Cooking time: 35 minutes

Ingredients 225g broccoli, trimmed 4 x 175g salmon fillets 600ml skimmed milk 2 tsp Dijon mustard 2 tsp vegetable bouillon stock powder 2 tbsp corn flour 115g chestnut mushrooms, sliced 50g low-fat Cheddar cheese, grated 1 tbsp chopped fresh dill 1 tbsp chopped fresh parsley 225g 'no cook' wholegrain lasagne salt and freshly ground black pepper

Preparation Method

1. Preheat the oven to 190°C/375°F/gas mark 5.

2. Cook the broccoli in boiling salted water, drain and set aside.

3. Place the salmon in a saucepan with the milk and cook gently over a low heat for 5?6 minutes. Allow to cool, then lift out the fish on to a plate and flake, removing all skin and bones.

4. Reheat the milk, adding the mustard and stock powder to the saucepan. Slake the corn flour with a little cold water and add to the milk, stirring well to prevent any lumps forming.

5. Add the mushrooms and cheese and mix well. Simmer gently until the sauce is of a coating consistency. Adjust if necessary with a little extra milk or diluted corn flour. Stir in the herbs.

6. Place a thin layer of sauce in the bottom of an ovenproof dish. Cover with sheets of lasagne without overlapping. Add a layer of flaked fish and broccoli then continue layering, ending with the sauce.

7. Bake in the oven for 30–35 minutes until bubbling hot.

Nutritional Information: 470 calories, 28g protein, Fat 9.5g, Sat Fat, 3.8g

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Sweet Potato Jackets

Ingredients (for 4)

4 sweet potatoes A bunch of spring onions, finely chopped 100g soft feta or other low fat, cheese with herbs

Preparation Method

1. Bake the sweet potatoes at 190°C/fan170°C/gas 5 for 40-50 minutes.

2. Halve and scoop the flesh into a bowl. Add the spring onions and soft goat’s cheese. Season, stir gently together, and then spoon back into the potato halves.

3. Bake for a further 10 minutes, until melting and golden.

Nutritional Information: Approx 300 calories and 11g protein

To increase protein add tuna or turkey or cooked Quorn pieces and serve with green salad

Spiced Pork Chops with Crushed Sweet Potatoes

Serves 4

Ingredients 4 pork loin chops with bone, about 300g each ½-1 tsp mild chilli powder, to taste 1 tsp sweet paprika 2 tbsp olive oil A few thyme sprigs 4 garlic cloves, finely chopped 5-6 star anise, lightly smashed 1 tsp coriander seeds, lightly crushed 3 large sweet potatoes, about 350g Chicken stock, enough to cover the potatoes 1 shallot, peeled and finely chopped 4- 5 sage leaves, roughly chopped

For the salad A large handful each of dandelion leaves and rocket 1 spring onion, finely sliced A splash of white wine vinegar Extra olive oil (minimum amount for your taste) Sea salt and freshly ground black pepper Preparation Method

1 .Pre-heat the oven to 180˚C/Gas 4. 2. Cut off the rind and excess fat around the pork chops. Mix the chilli powder, paprika and some salt and pepper with the olive oil in a wide baking dish. Add the thyme, garlic, star anise and coriander seeds. Add the pork chops and turn to coat. Cover and leave to marinate for at least 30 minutes or in the fridge overnight. 3. Heat a pan with a little olive oil. Season the chop and sear until golden. Transfer to the oven and bake, uncovered, for about 15 minutes until the meat is just firm when lightly pressed. When cooked, transfer the chops to a warm plate and leave to rest in a warm place for 10 minutes.

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4. Meanwhile, bring a pot of chicken stock to the boil. Peel the sweet potatoes and cut into 1½ cm slices. Add to the chicken stock and cook for 7-8 minutes until almost tender when pierced with a skewer (they should be just slightly undercooked at this stage). Drain and refresh under running cold water. Dice the par-cooked potatoes and set aside. 5. Add the shallots to a pan with hot oil and chopped garlic, sauté briefly until they start to caramelise then tip in the sweet potatoes and toss to mix. Season lightly and cook for 5-6 minutes, stirring until the potatoes are tender. Lightly crush the potatoes with a masher or fork and finish with the chopped sage and coriander. 6. Heat the minimum amount of extra olive oil in a separate pan or better still use an olive oil spray. Add the spring onion and warm through. Add the salad leaves and toss to lightly wilt, then remove from the heat immediately. Place on a plate and sprinkle a little of the vinegar on top. 7. Spoon the mash onto warm plates. Add a pork chop to each plate and serve with the warm salad on top. Nutritional Information: Approx 500 calories (depending on cooking and oil used) and 22g protein, Fat 9.5g, Sat Fat 4.2g

Spicy Bean and Sweet Potato Stew

Sweet potatoes are low in fat and packed with the antioxidant vitamins A and E. They have a lower GI than normal potatoes.

Serves: 4. Cooking time: 1 hour 40 minutes

Ingredients

300 g sweet potatoes

1 tbsp extra-virgin olive oil 1 onion, finely chopped 1 red pepper, finely diced 25 g jalapeno peppers, chopped 1 tbsp ground cumin 1 tbsp ground coriander Pinch crushed chilli flakes 400 g can black-eyed beans 400 g can kidney beans 400 g can chopped tomatoes 3 tbsp runny honey 3 tbsp white wine vinegar 450 ml vegetable stock 200 g can sweet corn kernels

To serve

150 ml low fat Living Crème Fraiche 2 tbsp chopped coriander Juice and zest of 1 lime 1 Wholemeal Pitta

Preparation Method 1. Carefully chop the sweet potato into 1cm (½in) cubes. Next pour the extra virgin olive oil into a large, flameproof casserole dish and heat. Add the onion and sauté for 2-3 minutes. Then stir in the sweet potato, red pepper, jalapenos, cumin, coriander and chilli and sauté for a further 3-4 minutes. 2. Add the remaining stew ingredients and simmer uncovered for 20-30 minutes. Cover, then simmer for a further 35-40 minutes.

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3. While the stew is cooking, combine the crème fraiche, coriander, lime juice and zest and refrigerate until ready to serve. 4. Using a ladle divide the stew between individual bowls and then top with a dollop of the crème fraiche mixture. Serve with the Pitta

Nutritional Information (Per serving): Calories 455, Protein 21g, Fat 8g, Sat Fat 3.8g

Warm Mushroom and Sweet Potato Salad

Mushrooms are a potent source of antioxidants, packed with B vitamins and essential minerals- potassium, selenium and copper. Plus they're low in energy, fat and salt, but high water and fibre content makes them filling and satisfying.

This tasty salad with flat mushrooms, peppers, onions and sweet spuds is filling, healthy and gives you two of your 5-a-day. Add low fat protein of your choice for a perfect balanced meal. Works with chicken, feta cheese, prawns, tofu or many other options

Serves: 4. Preparation time: 10 mins. Cooking time: 25-30 mins

Ingredients

500g (1lb) sweet potatoes, peeled 250g pack large flat mushrooms, sliced 1 red pepper, deseeded, cut into chunks 1 red onion, sliced 2 unpeeled garlic cloves 45ml (3tbsp) pine nuts 30ml (2tbsp) olive oil Juice of 1 lemon ½ tsp Dijon mustard Pinch of sugar 1 (95g) bag of baby salad leaves Salt and ground black pepper

Preparation Method

1. Preheat the oven to 200°C (fan 180°C/gas mark 6). Cut the sweet potatoes into evenly sized large chunks. Place in a large roasting tin and drizzle over half the oil. Roast for 10 mins or until just tender. 2. Add the mushrooms, pepper, onion, garlic and pine nuts to the roasting tin. Toss well to coat in oil, season with a little salt and plenty of ground black pepper and roast for a further 15-20 mins. The potatoes and mushrooms should be tender. 3. Remove the tray from the oven and take the garlic out of the tray. Slip the papery skin from the garlic and crush to a pulp with the back of a spoon. In a small bowl, mix together the remaining oil, garlic pulp, lemon juice, mustard and sugar to make a dressing. Season to taste. 4. Empty the salad leaves onto a large platter, top with the roasted vegetables then drizzle over the dressing. Serve warm.

Nutritional Information (Per serving): 245 calories, 5g protein, 7g total fat, 1.2g saturated fat, 3g fibre, 0.04g salt

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Hearty Barley & Chicken Pot

A truly warming dish packed with vegetables and chicken.

Serves: 4. Preparation time: 10 Minutes. Cooking time: 35 Minutes

Ingredients 500g pack skinless chicken thigh fillets 1 tablespoon olive oil 1 red onion, cut into chunks 4 carrots 500g pack pearl barley 1 teaspoon dried mixed herbs 1 chicken stock cube 410g tin cannellini beans 75ml single cream

Preparation Method

1. Dice the chicken thighs into small chunks. Heat the olive oil in a large flameproof pot and fry the chicken until it begins to colour.

2. Add the onion and carrots to the pot. Stir in the pearl barley and the dried mixed herbs, and fry for a few minutes.

3. Add 750ml chicken stock, made with the stock cube, and simmer for 30 minutes until the pearl barley is tender.

4. Stir in the cannellini beans and the single cream and heat through. Serve immediately.

Nutritional Information (per serving): 440 calories, 29g protein, Fat 6g, Sat Fat 2.6g

Warm Salmon Salad

This dish works wonderfully as either a flavourful summer lunch or a brightly coloured meal on a dark winter day.

Ingredients

2 tablespoons unsweetened orange juice 120 ml (4 fl oz) white wine or water 5 cm (2 in) piece fresh ginger, peeled and coarsely chopped Salmon fillet, pink (defrost if frozen) Women: 115 g (4 oz)/Men: 170 g (6 oz) • 2 orange slices 45 g (1 1/2 oz) rocket or baby spinach 1 tablespoon dried cranberries

Preparation Method

In a deep frying pan, combine the orange juice, wine or water, and ginger. Bring the liquid to a simmer over medium heat, add the salmon and cook for 4 minutes. Turn the salmon over and place the orange slices on top of the salmon. Continue cooking for 3 minutes or until the fish is cooked through, adding more water or juice if the liquid evaporates completely. Place the salmon on the rocket or spinach and top with the cranberries.

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Makes 1 serving Per serving (women): 338 calories, 26 g protein, 20 g carbohydrates, 9 g total fat, 4 g dietary fibre, 139 mg sodium Per serving (men): 428 calories, 38 g protein, 20 g carbohydrates, 13 g total fat, 4 g dietary fibre, 165 mg sodium

Halibut with Peppers

Prepare an extra batch of the garlic, pepper and onion mixture and use it as a topping for baked sweet potatoes or wholegrain basmati rice.

Ingredients

2 teaspoons olive oil 2/3 cloves garlic, crushed 1 pepper, sliced (choose a yellow, red or orange pepper) 1 onion, sliced Salt (optional) Ground black pepper 240 ml (8 fl oz) low-sodium chicken or vegetable stock 4 tablespoons chopped fresh basil or 2 teaspoons dried basil Halibut fillet Women: 115 g (4 oz)/Men: 170 g (6 oz)

Preparation Method

Heat the oil over medium heat in a large frying pan.

Add the garlic, sliced pepper and onion and sauté until tender, approximately 4 minutes.

Season with salt, if desired, and pepper. Add the stock and basil. Cook 1 minute longer.

Sprinkle the fish with salt, if desired, and pepper and place on top of the pepper mixture. Cover and reduce heat.

Simmer for 7 to 8 minutes or until the fish flakes easily with a fork.


Italian Flag Salad

If you have time, make this as much as a day ahead so that the flavours can blend.

Ingredients

285 g (10 oz) fresh baby spinach leaves or frozen chopped spinach 1 tablespoon olive oil 1 small red onion, chopped Canned cannellini or small white beans, well rinsed and drained. Women: 375 g (13 oz)/Men: 500 g (1 lb 2 oz)

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150 g (5 1/2 oz) cherry tomatoes 1 teaspoon Italian seasoning Salt (optional) Ground black pepper 1 teaspoon balsamic vinegar

Preparation Method

Heat a large, deep non-stick frying pan over medium heat. Add the spinach to the ungreased pan and cook for 2 to 3 minutes or until the spinach is wilted (or heated through if using frozen).

Transfer the spinach to a large bowl and set aside. Reduce the pan heat to low-medium. Add the olive oil and onion to the pan and sauté for 3 minutes or until the onion is soft.

Add the beans and heat through, approximately 2 minutes. Add the bean mixture, tomatoes, seasoning, salt (if desired), pepper and vinegar to the spinach and mix well.


Lemon Chicken

This dish reheats beautifully. When you make it for lunch, make extra portions for your family’s dinner.

Ingredients

Salt (optional) Ground black pepper Boneless, skinless chicken breast, pounded flat. Women: 115 g (4 oz)/Men: 170 g (6 oz) 1 tablespoon wholemeal flour 2 teaspoons olive oil 240 ml (8 fl oz) chicken or vegetable stock Juice from 1 lemon 30 g (1 oz) chopped fresh Italian parsley Lemon slices (optional) Sprinkle salt (if desired) and pepper on the chicken to season it.

Preparation Method

Put the flour and chicken in a zip-top bag and shake to coat the chicken.

In a large frying pan, heat the oil over medium-high heat. Shake the excess flour off the chicken and place it in the pan, cooking it until golden brown on both sides (approximately 2 minutes per side).

Add the stock and lemon juice to this pan and simmer for about 5 minutes or until the stock is reduced to a thick liquid. Add the parsley and cook for another 2 minutes.

Put the chicken on a plate with the thickened stock. Garnish with lemon slices if desired.

NOTE: If you’re having a hard time getting juice from the lemon, try microwaving it for 10 sec.

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Turkey and Vegetable Stir Fry

Ingredients 2 x 150g packs of turkey rashers 1 tablespoon olive oil 1 small onion, sliced 1 garlic clove, crushed 1 tbsp chopped fresh ginger 1 red pepper, cut into thin strips 175g (6oz) small broccoli florets 1 medium carrot, cut into matchsticks 150g (5oz) spring green cabbage, shredded 175g (6oz) bean sprouts 110g (4oz) mushrooms, sliced 1 tsp corn flour 1 tsp soy sauce 1 tbsp sesame seeds

Preparation Method

1. Cut the turkey rashers into diagonal strips 2.5cm (1" wide). 2. Heat the oil in a large non-stick frying pan or wok, add the onion and cook for 2 minutes over a

high heat. Add the turkey, garlic and ginger and continue to cook for 2 minutes. Add the vegetables and stir-fry for 3 minutes.

3. Blend the corn flour with the soy sauce, add to the pan, and toss together until the sauce is bubbling. Scatter over the sesame seeds and serve.

Nutritional Information: 169 calories, Total Fat 6.3g, Saturated Fat 2.1g, Protein 18g

Chargrilled Turkey with Quinoa Tabbouleh & Tahini Dressing

Ingredients 200g Quinoa ½ cucumber, cut into 1cm chunks 175g cherry tomatoes, halved 3 spring onions, finely sliced handful parsley, roughly chopped handful coriander, roughly chopped 1 tbsp olive oil, plus 1 tsp juice of 1 lemon 4 turkey steaks

FOR THE TAHINI DRESSING

1½ tbsp tahini paste 1½ tbsp low-fat yoghurt juice ½ lemon ½ garlic clove, crushed ½ tsp clear honey

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Preparation Method

Tip the Quinoa into a saucepan and pour over 600ml water. Cover with a lid and bring to the boil. Turn down and simmer until the water has evaporated (just as you'd cook rice) - about 20 mins. Take off the lid and leave to cool while you prepare the turkey and salad.

Tip the cucumber, tomatoes, spring onions and herbs into a large mixing bowl. Pour over 1 tbsp olive oil and lemon juice, season well and mix everything together.

Heat a griddle pan and, when smoking hot, rub the turkey steaks with 1 tsp olive oil. Cook for about 5 mins on each side, depending on thickness. Stir together all the dressing ingredients along with 3 tbsp water. Toss the Quinoa together with the salad and arrange on plates. Cut the turkey into thick slices, pile up on the Quinoa and drizzle over the dressing.

Tahini , a paste made from ground sesame seeds, is often used in Middle Eastern cooking. You'll find it in specialist shops and larger supermarkets.

Nutritional Information: 401 calories, protein 46g (as the Quinoa is protein packed too so great after a good bout of exercise), carbohydrate 31g, fat 11 g, saturated fat 2g, fibre 1g, salt 0.24 g

Garlic Chicken Lasagne (can substitute with Quorn)

Serves:4. Preparation time 25 minutes. Cooking time: 55 minutes

Ingredients 1TBSP Olive or rapeseed oil 1 onion, finely chopped 2-4 cloves garlic, crushed 225g (8oz) skinless chicken breasts, cut into small cubes 400g can chopped tomatoes 1 teaspoon dried oregano Black pepper About 6 sheets no-need-to-pre-cook wholemeal lasagne

Sauce 1Tsp olive or rapeseed oil 25g (1oz) plain flour 425ml (3/4 pint) semi-skimmed milk 85g (3 oz) reduced fat Cheddar cheese, grated

Preparation Method

1. Melt the oil in a pan and cook the onion and garlic for 5 minutes, stirring occasionally, until soft. Add the chicken and cook, stirring occasionally, for a further 5 minutes. Add the tomatoes, oregano and seasoning. 2. Make the sauce: put the oil, flour and milk into a saucepan and bring to the boil, stirring continuously, until thick and smooth. Season to taste. 3. Spoon half the chicken mixture into a shallow ovenproof dish and top with lasagne sheets and half the sauce. Repeat the layers, finishing with a layer of sauce. Sprinkle the remaining cheese over the top. 4. Cook in a preheated oven at 190C, 375F, Gas 5 for 30-40 minutes until golden brown, bubbling and cooked through.

Nutritional Information: 314 calories, Protein 28g,Total Fat 10.2g, Saturated Fat 3.0g, Salt 0.90g

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Spiced Tofu and Carrot Burgers

These burgers make a delicious change to meat burgers and will be enjoyed by vegetarians and meat lovers alike. Serve the burgers on their own with a mixed salad, or serve them in buns with all the usual trimmings, including a slice of low fat cheese.

Serves 2-4 (makes 4-6 burgers). Preparation time: 35 minutes. Cooking time: 10-15 minutes

Ingredients

2 teaspoons olive oil 6 small shallots or 1 onion, finely chopped 175g (6oz) carrots, coarsely grated 1 clove garlic, crushed 11/2 teaspoons ground coriander 11/2 teaspoons ground cumin 1 teaspoon hot chilli powder 350g (12oz) original tofu, drained and mashed 55g (2oz) fresh wholemeal breadcrumbs 55g (2oz) reduced-fat mature Cheddar-type cheese, finely grated 2 tablespoons tomato purée 1 tablespoon chopped fresh coriander Freshly ground black pepper, to taste Preparation Method

1. Heat 2 teaspoons olive oil in a small non-stick saucepan over a medium-high heat. Add shallots or onion, carrots and garlic; cook for 4 minutes or until softened, stirring frequently. Add ground spices; cook for 1 minute, stirring. Remove pan from heat.

2. Turn shallot mixture into a bowl. Add tofu, breadcrumbs, cheese, tomato puree, chopped coriander and black pepper; mix well using a fork, then press or gently squeeze mixture to bind it together, using your hands.

3. Preheat grill to medium. Shape burger mixture into 4 large (jumbo) or 6 smaller round flat burgers (each about 2.5cm/1in thick), using your hands. Lightly brush each burger all over with remaining olive oil.

4. Place burgers on rack in grill pan and grill for about 10-15 minutes, or until burgers are lightly browned and cooked, turning once.

5. Serve grilled burgers on their own (or in toasted stone-ground wholemeal buns or wholemeal pitta bread) with crisp salad leaves, slices of tomato and tasty relish or chutney.

Variation: Use ground almonds in place of breadcrumbs

Nutritional Information (Per serving, excluding roll/pitta etc):Calories 290, Protein 23g, Fat 7g, saturated fat 2g

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Tuna Burgers

Tuna makes a good burger because it has less of the artery clogging fat than beef.

Ingredients (for 8 burgers)

200g (7oz) can tuna in spring water 1tsp olive oil 2 sweet potatoes, peeled, boiled, mashed & cooled slightly 1 onion, finely chopped 1 stick celery, finely chopped 1 tablespoon Worcestershire sauce 1 teaspoon finely grated lemon zest 1 tablespoon chopped fresh parsley Freshly ground black pepper, to taste Plain wholemeal flour, for dusting Olive oil, for brushing/spraying Preparation Method

1. Mash the tuna with oil in a bowl. Add the mashed potatoes, onion, celery, Worcestershire sauce, lemon zest, parsley and black pepper. Mix well. Preheat the grill to high.

2. Shape mixture into 8 flat, round burgers. Dust lightly all over with flour. Brush/spray lightly with oil.

3. Grill for 6 minutes on each side until golden brown, turning once.

4. Serve each burger in a stone ground wholemeal bun/wholemeal pitta bread with salad.

Nutritional Information (Per serving):Calories 240 (excluding roll/pitta etc), Protein 29g, Fat 6g, saturated fat 2g

If you want your burger with chips, try sweet potato chips/wedges flavoured with your favourite herbs/spices

Fish Stew

This fish stew has a distinctive flavour and is really easy to make. You can leave out the rum if you prefer, but it does add to the rich taste

Serves 4

Ingredients

grated zest and juice of 1 lime 2 x 175g-225g skinless white fish fillets such as cod, haddock or hoki leaves from a handful of fresh thyme sprigs ½ tsp black peppercorns 2 tbsp olive oil 1 tbsp dark rum (optional, I would only add if using as a dinner party meal) 1 onion peeled and cut into rings handful of fresh flat-leaf parsley chopped 2 garlic cloves peeled and crushed

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1 tsp dark muscovado sugar 1 beef tomato sliced (or equivalent smaller tomatoes) 8 cooked king prawns 300ml vegetable stock 3 tbsp tomato purée freshly ground black pepper fresh lime halves, to serve

Preparation Method

1. Spread the lime zest over the base of a 33cm x 23cm shallow dish. Lay the fish in the dish and pour over the lime juice.

2. Using a mortar and pestle, crush the thyme leaves, black peppercorns and 1 tbsp of olive oil to make a paste. Rub the paste all over the fish and then sprinkle over the rum. Cover and marinate in the fridge for about 1 hour.

3. Heat the remaining olive oil in a large deep saucepan and fry the onion for 4-5 minutes, or until soft. Add the chopped parsley, garlic and sugar and cook for about 4 minutes.

4. Now add the tomato, prawns and the fish with the marinade to the pan. Pour over the stock and tomato purée and cook gently for 8-10 minutes, or until the fish is cooked through and flakes easily.

5. Season with a little more black pepper and serve with the lime halves and your choice of complex carbohydrate as per week 5

Nutritional Information (excluding your choice of complex carbohydrate and any additional vegetables): Calories 340, Protein 26g, Total Fat 7g, Saturated Fat 3g

Maacher Panch Phoran (Five-Spice Fish)

Ingredients (for two servings)

400g/14oz sea bass, gutted, scaled and washed ¼ teaspoon turmeric powder 1 tablespoon rapeseed oil ½ teaspoon panch phoran 2 green finger chillies, slit lengthways Preparation Method

1. Cut several slits in the fish skin, and rub in the turmeric all over the fish and into the slits.

2. Heat the oil in a frying pan and fry the fish for 2-3 minutes on each side, until golden.

3. Remove the fish from the pan with a slotted spoon and set aside.

4. In the same oil, fry the panch phoran and chillies for 1 minute.

5. Return the fish to the pan and add 150ml/5½ fl oz boiling water. Cover and simmer for 5 minutes until the sauce has thickened and the fish is cooked.

6. Serve with your choice of complex carbohydrate from the week 5 ‘alternative to white potato’ list

Nutritional info., per serving: 204 cal, 9.5g total fat,1.5g saturated fat, 29g protein, 0g fibre

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Salmon and Tartar Sauce Fishcakes

Canned salmon contains all the omega-3 fats of fresh salmon for a fraction of the price. These no-fuss fishcakes will be a hit with all the family.

Serves 4

Ingredients

400g mashed sweet potato

418g can pink salmon in spring water, drained and bones removed

1tbsp tartar sauce

1tbsp chopped fresh parsley

Black pepper

Wholemeal Flour to dust

1 egg, beaten

75g fresh wholemeal breadcrumbs

Spray olive oil to fry

Preparation Method

1. Mix the mashed potato, salmon, tartar sauce and parsley together. Season with black pepper.

2. Tip the mixture on to a lightly floured board and divide into 8 equal-sized pieces. Shape each piece into a flattened round, about 2-3cm thick.

3. Put the egg and breadcrumbs into two bowls. Dip the fishcakes into the egg and then the breadcrumbs.

4. Fry the fishcakes in a little oil until they are crisp and golden.

Nutritional Information (Per serving): 316 calories, Protein, 29g,10.5g fat, 1.7g saturates, 1g omega-3

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Tuna Teriyaki with Stir-Fry Veg

Canned tuna loses its omega-3 fats during processing, but fresh tuna is a good source.

Serves 4

Ingredients:

4 x 150g fresh tuna steaks

100ml teriyaki marinade

1tbsp olive or rapeseed oil

400g pack stir-fry vegetables

200g wholemeal noodles (can use wholemeal taglitelle/spaghetti if you can’t find)

1tbsp reduced-salt soy sauce

Preparation Method

1. Place tuna in a shallow non metallic bowl. Cover with the marinade and set aside for 30 minutes.

2. Brush griddle or frying pan with a little oil and fry tuna to your taste.

3. Heat remaining oil and stir-fry veg for a few minutes, add noodles, stir in soy sauce and serve with the tuna.

Nutritional Information (Per serving): 321 calories, Protein 28g, 10.5g fat, 2.3g saturates, 0.4g omega-3

Chicken and Vegetable Stir Fry

Serves 2. Preparation time 30 minutes. Cooking time 5 minutes Gluten free, High fibre, Low Calorie, Low saturated fat Ingredients

1 large onion 2 large carrots ½ pack baby corn ½ pack mange tout 2 skinless boneless chicken breast fillets 1 tbsp olive oil 1 tsp curry powder 4 tbsp chicken stock or water 2 tbsp tomato puree

Preparation Method 1. Peel, halve and thinly slice the onion. Peel and cut the carrots in half lengthways then cut into thin slices. Halve the baby corn and mange tout at an angle. 2. Wash and dry the chicken breasts, then cut into thin strips.

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3. Heat the wok or frying pan over a high heat and add the oil. Add the chicken and curry powder and stir-fry for 2-3 minutes, until the chicken is cooked through. 4. Add the onion and carrot and stir-fry for 2 minutes more. Then add the sweet corn and mange tout and stir-fry for a further 2 minutes. 5. Add the stock and tomato ketchup and simmer for 1-2 minutes. Serve at once with cooked rice Nutritional Information: (Per serving inc 1 60g serving of Tilda wholegrain basmati rice): 410 calories, 23g protein, less than 3g saturated fat

Chilli Con Carne Pie

Serves 6 Gluten free, high fibre, low calorie

Ingredients

For the mash 900 g sweet potatoes, peeled 3 tbsp hot semi-skimmed milk 1 tsp ground turmeric 2 tbsp chopped coriander For the filling 1 tbsp olive oil 1 onion, peeled and finely chopped 1 clove garlic, peeled and crushed 250 g lean steak mince (or Quorn) 2 red chillies, deseeded and finely chopped 1 tsp ground cumin 1 tbsp red pepper tapenade 400 g chopped tomatoes 300 ml vegetable stock 100 g Puy lentils 400 g kidney beans, drained and rinsed Freshly ground black pepper

Preparation Method

1. Heat the oil in a large pan, add the onion and garlic and cook for 5 minutes. Turn up the heat, add the mince and cook, stirring, for 3 minutes or until browned. Stir in the chillies and cumin and cook for 1 minute.

2. Add the tapenade, chopped tomatoes, stock, lentils and kidney beans, then bring to the boil. Simmer for 25-30 minutes. Season with black pepper.

3. Meanwhile for the mash, cut the potatoes into even-sized chunks, add to a pan of cold water and bring to the boil. Simmer for 10-15 minutes or until tender, then drain. Tip the potatoes back into the pan and mash over a low heat, stirring in the milk, turmeric and coriander. Season to taste.

4. Preheat the grill. Spoon the hot chilli beef into a gratin dish and spread the hot mashed potato roughly over the top. Place under the grill for 5 minutes or until the topping is crisp and golden brown.

Cook's tip

You can make this chilli as hot as you like. We've used less meat than is usual and added Puy lentils and beans. You could also reduce the calories and fat whilst increasing the fibre and protein by switching to Quorn mince!

Nutritional Information (based on steak mince) 350 calories, fat 7g (saturated 3g), and protein 28 g

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Chickpea Stew with Tomatoes and Green Chilli

This is a perfect high fibre, low fat, protein packed, tasty vegetarian recipe. Takes around 30 mins to prepare and 30 mins to cook. Great for the freezer and just prepare the pitas fresh as you serve. Serves 4 (or 8 as a side dish) so economical too!

Ingredients

1 tbsp olive oil 1 red onion, finely sliced 3 garlic cloves, finely sliced 2 teaspoons freshly grated ginger 1 or 2 green chillies, to taste, seeded and finely chopped 1 tsp sea salt 2 X 400g/14oz tins of chickpeas, drained 80ml/2¾fl oz water 1 tsp cumin 1 tsp turmeric, optional freshly ground black pepper 500g/17½oz cherry tomatoes 100g/3½oz baby English spinach leaves To serve plain probiotic low fat yoghurt wholemeal pitta bread olive oil salt and freshly ground black pepper paprika

Preparation Method

1.Heat a large deep frying pan over a medium to high heat. 2. Add the oil, onion, garlic, ginger, chillies and salt and cook for five minutes (or until the onions are soft) being careful to stir regularly. 3. Add the chickpeas, 80ml/2¾fl oz water, cumin, turmeric and pepper and cook for five minutes or until the water evaporates. 4. Add the tomatoes and cook for another two minutes to soften. 5. Remove from the heat and check for seasoning. 6. Stir through the spinach and top with yoghurt. 7. To make the pitta crisps, break up pieces of pitta bread and drizzle with olive oil, salt, pepper and paprika. 8. Bake in a moderate oven for 10-12 minutes or until crisp. 9. Serve with the stew on a warmed plate

Nutritional Information: Approx , per serving (including 1 wholemeal pitta) 400 calories, 18g protein, less than 3g saturated fat

Spicy Wedges with Roast Haddock

Fish and chips are still Britain's favourite takeaway, in fact, more than half of us visit the chippy at least once a month. But if you try this healthier version of roasted haddock and wedges you can enjoy this dinner more often.


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Ingredients

4 large sweet potatoes unpeeled 4 tbsp olive oil 1 tsp ground cumin 1 tsp ground coriander 1/2 tsp turmeric 1/2 tsp paprika Large pinch of cayenne pepper 4 x 200g undyed haddock fillets, skinned 4 small sprigs cherry tomatoes on the vine

Preparation Method

Preheat the oven to 220°C/fan200°C/gas 7.

Cut the unpeeled potatoes into chunky wedges and put into a large roasting tin, so they sit in a single layer.

In a small bowl, mix together 3 tablespoons of the oil with the spices, then season. Pour over the wedges, mix together to evenly coat. Roast on the top shelf of the oven for 30-35 minutes, turning over halfway through cooking, until cooked through and golden all over.

Meanwhile, place the fish and tomatoes in another roasting tin. Drizzle with the remaining oil and season.

Roast below the wedges for 12-15 minutes, or until the fish is just cooked through; and the tomato skins have split.

Transfer to serving plates and serve with the wedges.

Nutritional Information (Per serving): 417 calories, 12.9g total fat, 1.9g saturated fat, 43.1g protein, 1g salt

Healthy Fish & Chips with Tartar Sauce

A perfectly healthy Friday night special meal for two, fish and chips

Serves 2. Preparation time 5 mins. Cooking time 40 mins

Ingredients

450g potatoes (use sweet potato to make even healthier), peeled and cut into chips 1 tbsp olive oil , plus a little extra for brushing 2 white fish fillets about 140g/5oz each grated zest and juice 1 lemon small handful of parsley leaves, chopped 1 tbsp capers , chopped 2 heaped tbsp 0% Greek yogurt lemon wedge, to serve

Preparation Method

1. Heat oven to 200C/fan 180C/gas 6. Toss chips in oil. Spread over a baking sheet in an even layer, bake for 40 mins until browned and crisp. Put the fish in a shallow dish, brush lightly with oil, salt and pepper. Sprinkle with half the lemon juice, bake for 12-15 mins. After 10 mins sprinkle over a little parsley and lemon zest to finish cooking.

http://www.bbcgoodfood.com/content/knowhow/glossary/potato/

http://www.bbcgoodfood.com/content/knowhow/glossary/olive-oil/

http://www.bbcgoodfood.com/content/knowhow/glossary/lemon/

http://www.bbcgoodfood.com/content/knowhow/glossary/parsley/

http://www.bbcgoodfood.com/content/knowhow/glossary/caper/

http://www.bbcgoodfood.com/content/knowhow/glossary/yogurt/

http://www.bbcgoodfood.com/content/knowhow/glossary/lemon/

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2. Meanwhile, mix the capers, yogurt, remaining parsley and lemon juice together, set aside and season if you wish. To serve, divide the chips between plates, lift the fish onto the plates and serve with a spoonful of yogurt mix.

Cooks Tip

Swap the potatoes for sweet potatoes for a more exotic flavour. Or use turkey or skinless chicken fillets instead of fish if you prefer - simply bake 10 mins extra.

Nutritional Information (Per serving): Calories 410, Protein 23g, Fat 7g, saturated fat 2g (based on white fish and sweet potato)

Sticky Duck with Quick Egg Fried Rice

Serves 4. Preparation time 5 minutes. Cooking time 25 minutes.

Ingredients

2 or 3 large duck breasts 1 tsp Chinese five-spice powder 2 tbsp honey 2 large free-range eggs, beaten 240g cooked or microwaveable wholegrain rice 100g frozen peas A bunch of spring onions, sliced 2 tbsp soy sauce 1 tsp sesame oil

Preparation Method

1. Preheat the oven to 190°C/fan170°C/gas 5. Slash the skin of the duck breasts and rub in 1 tsp Chinese five-spice powder.

2. Heat an ovenproof frying pan and cook the duck, skin- side down, over a medium-low heat for 10 minutes, until the skin is crispy. Drain off most of the fat, then turn over.

3. Drizzle over 2 tbsp honey and transfer to the oven for 10 minutes, until the juices are sticky and the duck is cooked but pink in the middle. Remove the duck, cover and rest.

4. In the same pan, add the eggs and quickly stir-fry for 1 minute on the hob. Add the rice and frozen peas and toss together well for a few more minutes, until coated in the egg. Add a bunch of spring onions, 2 tbsp soy sauce and 1 tsp sesame oil, then remove from the heat.

5. Divide the rice between serving bowls. Slice the duck into strips and serve on top of the rice, drizzled with its resting juices.

Nutritional Information (Per serving): 330 calories, 12.3g total fat, 3.5g saturated fat, 27.9g protein, 1.8g salt

Cooks Tip

Try swapping the five-spice for a pinch of cayenne pepper and drizzle with maple syrup, instead of honey, before roasting. Stir-fry the eggs and rice, but omit the other ingredients from the egg-fried rice and stir through 3 tbsp toasted pine nuts and a handful fresh flat leaf parsley, chopped, for a different flavour.

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Char Siu Pork on Steamed Pak Choi

Serves 4. Preparation time 30 minutes. Cooking time 40 minutes, plus marinating

Ingredients

600g pork fillet 300g baby pak choi, whole (or larger pak choi halved lengthways) 1 spring onion, sliced, to garnish For the marinade 2 garlic cloves, crushed and finely chopped 2 tbsp grated fresh ginger 50ml light soy sauce 50ml rice wine 1 tbsp light muscovado sugar 1 tbsp hoi sin sauce 2 tbsp yellow bean sauce 1 tbsp vegetable oil 60ml honey

Preparation Method

1. Cut slashes into the pork. Combine marinade ingredients and marinate the pork for as long as possible, ideally overnight.

2. Preheat oven to 200°C/fan180°C/gas 6. Remove pork from marinade and place on a rack over a roasting tin. Reserve marinade. Pour hot water into the tin to fill halfway. Roast for 20 minutes, turn the pork over and brush well with some marinade. Reduce the oven to 180°C/fan160°C/gas 4 and roast for 20 minutes more. Turn off the oven but leave the pork inside, covered with foil, to keep hot.

3. Bring a little water to the boil in a wok or saucepan – make sure a steamer will fit in the wok without the base being submerged in water. Put pak choi in the steamer, cover and steam for 11/2-2 minutes (3-4 minutes if using larger pak choi).

4. Bring remaining marinade to the boil, then remove from the heat. 5. Arrange the pak choi on plates. Slice the pork and place on the pak choi. Drizzle with the hot

sauce and garnish with the spring onion.

Great with wholegrain rice or sweet potato (not included in nutritional data)

Nutritional Information (Per serving): 341 calories, 9.1g total fat, 0.4g saturated fat, 37.1g protein, 3g salt

Honey-Ginger Chicken

Serves 4. Preparation time 10 minutes. Cooking time 40 minutes, plus marinating.

Ingredients

Thumb-size piece of fresh ginger, grated 3 garlic cloves, crushed 6 tbsp reduced-salt soy sauce 3 tbsp runny honey Juice of 1 lemon 8 chicken thighs 1 tbsp vegetable oil 2 packs Chinese stir-fry vegetables (about 350g each)

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Preparation Method

1. In a large bowl, mix together the ginger, garlic, soy sauce, honey and lemon juice. Take 4 tablespoons of the marinade and set aside. Trim the chicken thighs neatly. Add to the bowl with the remaining marinade and mix well. Set aside for 20 minutes, or overnight if you like.

2. Preheat the oven to 200°C/fan180°C/gas 6. Lift the chicken from the marinade – leave the marinade in the bowl – and lay on a large lined baking sheet in a single layer. Cook for 20 minutes, then turn over and brush with the marinade from the bowl. Cook for a further 20 minutes, until cooked through and golden.

3. Just before the chicken is ready, heat the oil in a wok or frying pan over a high heat. Add the vegetables and stir-fry for 2-3 minutes, or according to packet instructions, then add the reserved 4 tablespoons marinade and cook for 1-2 minutes. Serve with the sticky chicken thighs.

Nutritional Information: (Per serving): 320 calories, 7.9g total fat, 1.7g saturated fat, 36.8g protein, 2.8g salt

Cooks Tip

Bake a batch and open-freeze before putting in a re-sealable plastic freezer bag. Thaw as many as you need for a quick kids’ meal or snack, and reheat in the oven or microwave until piping hot.

Crispy Szechuan Tofu Stir-Fry Recipe


Ingredients

1 tbsp olive or rapeseed oil 3 shallots, finely sliced 2 red chillies, thinly sliced 2.5cm fresh ginger, finely chopped 2 garlic cloves, finely sliced 1 tsp crushed Szechuan peppercorns 150g fried tofu or tofu (from major supermarkets), sliced 200g mange tout, halved 150g baby sweet corn, halved lengthways 250g Chinese broccoli or tender stem broccoli, thinly sliced 300g bean sprouts 2 tbsp light soy sauce 2 tbsp Chinese rice wine Sesame oil, for drizzling (optional)

Preparation Method

1. Heat 2 tablespoons of the oil in a wok or deep frying pan and add the shallots, chillies, ginger, garlic, Szechuan peppercorns and a pinch of salt. Fry for 1 minute, add the tofu and stir-fry for another 2 minutes, then remove to a plate.

2. Heat the remaining oil and stir-fry the mange tout, sweet corn, broccoli and bean sprouts for a few minutes, until starting to wilt, then add the soy sauce and rice wine.

3. Return the tofu and flavourings to the wok or pan and toss everything together. Drizzle with sesame oil and serve with cooked egg noodles.

Nutritional Information (Per serving): 286 calories, 12.9g total fat, 1.2g saturated, 17.7g protein, 1.2g salt

Tip You can buy fried tofu (sometimes labelled bean curd) and Szechuan peppercorns in Asian food shops.

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Lamb Masala Kebabs

Serves 4. Preparation time 10 minutes, plus marinating. Cooking time 25 minutes

Another quick and easy Indian recipe, but you do need to allow for marinating time. Well worth it as the meat will be tender and bursting with flavour when it’s done. Serve as a starter (would make six portions) with the Cucumber and Mint Raita, or have as a very satisfying main course with the wholegrain basmati rice mixed with warm chopped tomatoes.

Ingredients

1 tsp Ground Ginger 1 tsp ground coriander ½ tsp ground cinnamon 1 tsp ground cumin seeds 1 tsp Chilli Powder 1 tsp Garam Masala 1 tsp ground Turmeric ½ tsp Salt 1 tsp Lemon Juice 1 tbsp olive or rapeseed Oil 570g Lean Lamb Neck Fillet

Preparation Method

1. Combine all the spices with the salt, lemon juice and oil in a large bowl. 2. Cut the lamb into 5mm slices and stir into the spice mix. 3. Leave to marinate for 1 hour at room temperature, or at least 3 hours (or overnight) in the fridge. 4. Pre-heat oven to 200C/400F/gas mark 6 5. Spread out the pieces of lamb on a non-stick baking sheet and cook in the oven for 20 minutes.

Divide the meat pieces between 4 skewers and serve.

Nutrition Information (Per Serving): 267 calories, 16.0g total fat, 4g saturated fat, 29.3g protein, 0.3g fibre

Chilli Con Carne

Ingredients 90g Onions, Raw, Average 10ml Oil, Olive, Average 410g Tomatoes, Plum, in Tomato Juice, Average 480g Beans, Kidney, Red, Canned, Average 4g Sugar, White, Granulated, Average 227g Beef, Mince, Lean, Raw, Average (can substitute for Quorn) 2 Meds/120g Peppers, Capsicum, Green, Raw, Unprepared, Average 2 Cloves/6g Garlic, Raw, Average 1 tsp Chilli Powder

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Preparation Method

1. Prepare and chop vegetables, crush garlic. 2. Gently stir-fry onion, pepper and garlic, in the oil for five minutes. 3. Add the mince and chilli, and fry for a further five minutes. 4. Add the tomatoes, oregano, kidney beans and sugar. 5. Cover and simmer for an hour, stirring occasionally.

If you like chilli that bites back use hot chilli powder, if you prefer a more subtle sensation go for the mild.

Nutrition Information (Per Serving): 183 calories, 5.8g total fat, 2.4g saturated fat, 15.5g protein, 5.4g fibre

Thai Green Vegetable Curry

Serves: 4. Preparation time 10. Cooking time 10 minutes Ingredients

1 tin (400ml) of reduced-fat coconut milk 2 tbsp of Thai green curry paste (recipe below or choose healthiest option you can buy) 2 medium courgettes, sliced 1 large head of broccoli, divided into small florets 150 g manage touts or snow peas, trimmed 150 g baby sweet corn, cut in half 100 g unsalted cashew nuts, lightly toasted

Preparation Method 1. Pour the coconut milk into a wide pan, then stir in the green curry paste and bring to a simmer. 2. Add the courgettes and simmer gently for 5 minutes. 3. Add the broccoli florets, mange touts and sliced baby sweet corn and simmer gently for a further 5 minutes. 4. Serve topped with toasted whole cashew nuts with some boiled wholegrain rice or wholemeal rice noodles. Tip-“You can ring the changes by adding different vegetables or using some Thai red curry paste instead”

Green Curry Paste 3-6 large fresh green chillies (depending on taste and strength), seeded and chopped 4 garlic cloves, chopped 1 stem lemon grass 3 kaffir lime leaves or 3 strips of lime peel 1 tsp ground coriander seeds Half tsp cumin seeds 2cm cube fresh, peeled and chopped galangal or ginger 3 fresh coriander roots or stalks, chopped 2 tbsp fresh coriander leaves 1 tsp low sodium salt 2-3 tbsp olive oil Nutritional Information: 330 calories, Protein, 19g, total fat: 15.2g, saturated fat: 3.6g, Salt: 0.6g

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Zingy Veggie Stir Fry

Ingredients 1 lime 1 small cup of water 1 red onion 2 garlic cloves 10 sprouts 4 sticks of celery Splash of soy sauce 200g of soaked (or tinned) chickpeas Sheet of any type of seaweed

Cut all the veggies including the onion and garlic into small pieces.

Put into non stick wok with heat on medium and add the juice of half lime.

Continue to stir and add extra juice of lime and water when starts to dry out. As the colours start to intensify add Chickpeas and small pieces of seaweed and continue to stir on high heat.

Add splash of soy sauce and turn heat off.

Nutritional Information (Per serving):Calories 290, Protein 17g, Fat 7g, saturated fat 2g

Voila! This dish will knock your socks off. Tip: For extra digestive fire add teaspoon of grated ginger.

Light Carbonara (serves 4)

Ingredients

200 g Wholemeal tagliatelle 1 tbsp Italian Olive oil 200 g cooked lean turkey ham 150 g cream cheese, e.g. Philadelphia Light 1 tsp salt and black pepper, or to taste 2 tbsp grated parmesan

Preparation Method

1. Cook the pasta in salted boiling water until al dente, according to the instructions on the packet. 2. In the meantime, heat the olive oil in a frying pan and gently fry the ham until slightly crispy. Add the soft cheese. 3. Season with salt and pepper and allow the mixture to simmer until you have created a smooth and creamy sauce. If the mixture is too thick, add 1-2 tablespoons of cold water to thin it. 4. Drain the pasta, toss it into the sauce and quickly stir well together. Sprinkle with Parmesan cheese and serve immediately.

Nutritional Information: 22g protein, approx 500 calories and 4g saturated fat

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Jamaican Jerk Chicken

Fuel your workout and rebuild your exhausted post-exercise muscle with this spicy chicken dish (can use Quorn chicken for veggie option) Serves 2

Ingredients

2 chicken breasts 2 cloves garlic, crushed ½tsp dried thyme ½tsp ground allspice ½tsp cayenne pepper ¾tsp black pepper ½tsp sage ½tsp nutmeg ¼tsp cinnamon 1 onion, chopped 1 jalapeño pepper, seeded and diced 2tbsp soy sauce 4tbsp white vinegar

Preparation Method

Combine the garlic, thyme, allspice, cayenne pepper, black pepper, sage, nutmeg and cinnamon. Add the onion, jalapeño pepper, soy sauce and vinegar and mix. Marinate chicken breasts in the mixture for at least one hour. Grill the chicken for seven minutes each side, basting with the marinade, and serve with 60g wholegrain basmati rice per person.

Chicken: contains all the necessary amino acids required for lean muscle growth.

Brown rice: The unrefined wholegrains in brown rice are high in energy-boosting B vitamins and magnesium.

Jalapeño pepper: These hot peppers contain capsaicin, which can soothe sore muscles and increase blood circulation.

Black pepper: helps the stomach produce hydrochloric acid, making it easier to digest your food. Nutritional Information (Per serving, including):Calories 390, Protein 23g, Fat 7g, saturated fat 2g

Fillet Steaks with Mustard Sauce

Remember that steak carries on cooking while it's resting so take it out 5 minutes before you serve.

This mushroom, parsley and mustard sauce is great with fillet steaks and hasselback potatoes Serves: 4 Takes: 1 hr

Ingredients 596g (1lb 5oz) new potatoes, scrubbed Low-calorie cooking spray Tiny sprigs of rosemary Sea salt For the sauce 2 shallots, peeled and chopped 2tsp mustard powder

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340ml (12fl oz) beef stock 1 level tbsp wholegrain mustard 312g (11oz) mixed mushrooms (button, chestnut, shiitake), sliced 6tbsp fat-free natural yogurt Handful of fresh parsley, finely chopped Salt and freshly ground black pepper For the steaks 4 lean beef fillet steaks 2tbsp crushed mixed peppercorns Wilted spinach, to serve Preparation Method 1.Pre-heat the oven to 200°C (gas mark 6). Cut small slices into each potato at regular intervals, making sure not to cut right through. Place the potatoes on a baking sheet and spray with low-calorie cooking spray. Tuck the rosemary sprigs into some of the slices. Sprinkle with sea salt and cook in the oven for 10 mins. 2. Remove from the oven, turn the potatoes and cook for a further 30-40 mins, or until cooked through. Set aside and keep warm. 3. Meanwhile make the sauce; place the shallots, mustard powder, stock and mustard into a small pan. Whisk to mix well and bring to the boil. Reduce the heat, add the mushrooms and simmer for 8-10 mins. Remove from the heat and stir in the yogurt and chopped parsley. Season well and keep warm. 4. Season the steaks with the crushed peppercorns and some salt. Spray a non-stick frying pan with low-calorie cooking spray and place over a high heat. Cook the steaks for 5-6 mins on each side, or until cooked to your liking. 5. Divide the potatoes and steaks between four warmed plates, drizzle over the sauce and serve with the wilted spinach.

Nutritional Information: This meal would be a treat as around 700 calories and 10g saturated fat. Fibrebond will be essential before this one!

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Sauces Healthy Tartar Sauce

Ingredients

1 tbsp capers, chopped 2 heaped tbsp 0% Greek yogurt

Home Made Tomato Sauce

Ingredients

1 Tbsp Olive oil 500g onions, finely sliced 1 clove garlic, finely sliced 2kg Italian canned Tomatoes

Preparation Method

1.Heat the olive oil in a saucepan and gently cook the onion and garlic until softened. 2. Stir in the tomatoes, season and bring to a simmer. Reduce over a low heat for about 2 hours, or until it tastes right!

Watercress and Rocket Sauce

A good accompaniment to vegetable recipes, this tangy sauce is very low in calories.

Ingredients (serves 6)

150g watercress (stalks removed) 150g rocket (stalks removed) 175ml low fat yoghurt Salt, sprinkle of grated nutmeg, freshly ground pepper Watercress to garnish Preparation Method Blanch the watercress and rocket in a pan with boiling water for 2-3 minutes. Drain well and put into cold water to refresh. Drain well and chop In a blender, puree the watercress; rocket and yoghurt until smooth. Season with salt, nutmeg and pepper. To re-heat the sauce, place in a bowl over a pan of gently simmering hot water. Take care not to let the sauce curdle.

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Garnish with watercress (optional)

Pepper Sauce for Poultry

This colourful, low fat sauce, made with yellow peppers, is perfect to serve with chicken or turkey and other mild flavoured meats.


10ml olive oil 2 large deseeded yellow peppers, chopped 1 small onion, chopped 1 tbsp freshly squeezed orange juice 300ml chicken stock Preparation Method Heat the oil in a pan and gently fry the peppers and onion until they begin to soften. Add the orange juice and stock and continue cooking. When the mixture is very soft, pass it through a sieve, or blend until smooth, then strain back into the pan. Season the sauce and warm through, or serve it cold.

Low Fat Mushroom Sauce

An ideal accompaniment to a lean meat or vegetable dish. Ingredients (serves 4) 25g low fat spread 175g mushrooms, sliced 2 tbsp plain or wholemeal flour 250ml skimmed milk Preparation Method Melt a small amount of the low fat spread in a frying pan and add the mushrooms. Sauté gently until soft, around 5 minutes In a saucepan, place the remaining low fat spread, flour and milk. Over a medium heat cook the sauce, stirring continuously, until it thickens. Now add the mushrooms and season to taste.

Lemon Sauce for Fish

Lemon and fish are good partners and this light tangy sauce is simple and light


Thinly prepared rind and juice of half a small lemon 120ml dry white wine 2 slices fresh root ginger, cut fine 2 tsp corn flour

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2 tbsp snipped fresh chives Preparation Method Cut the lemon rind into thin julienne strips and put into a saucepan with the lemon juice, ginger and wine. Season to taste Simmer uncovered for 6 minutes. Mix the corn flour with 1 tbsp of cold water and add to the saucepan Simmer until clear. Immediately before serving stir in the chives

Lemon & Dill Sauce (low fat)

A low fat lemon flavoured sauce which tastes fab served on fish or steamed veggies Ingredients (Makes 2 portions) 2 egg yolks 4 tbsps lemon juice 6 tbsps water about 4 heaped tbsps of yoghurt or low fat crème fraiche 1/4 vegetable stock cube , crumbled 2 level tsps mustard A few grinds of black pepper 2- 3 tbsps of chopped dill (you could also use chives, chervil or parsley) Preparation Method 1. In a small saucepan, whisk together the egg yolks, lemon juice, water, mustard, stock cube and pepper. Place over a very low heat and whisk the sauce till it becomes thick and frothy (take it off the heat occasionally to stop it getting too hot). 2. Add the yoghurt and herbs to the sauce and continue whisking over a low heat till the sauce is warmed through. Season with a little salt if necessary.

5 Sizzling Stir Fry Sauces

Stir-fries are one of the quickest, easiest meals to prepare. They are particularly healthy in that they require only a small amount of oil (or even just veggie stock) and are cooked quickly so retain many of the vitamins in the vegetables. They are also very versatile in that you can stir-fry virtually anything, so long as it is chopped finely enough.

We may think of stir-fries with sticks of carrot, pepper and bean sprouts, but seasonal vegetables can also be added. Try onions, leeks, sticks of parsnip or butternut squash over the winter months; during summer try green beans, asparagus, podded broad beans and spring onions. Frozen vegetables such as peas and sweet corn can also be tossed in at the end, taking only a minute or two to heat through before serving. Or try a can of drained pulses – chick peas or borlotti beans can add substance and flavour.

A great combination of vegetables, with or without meat or fish, can be satisfying enough. However, sometimes a stir-fry can lack flavour or can be a bit dry. So why not try these quick and delicious sauces to add a little something to your stir-fries. Simply cook your stir-fry and then add the sauce at the last

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minute. Each sauce serves 2.

Sweet and Sour Sauce Mix together 2 tbsp soy sauce, 2 tbsp tomato ketchup, 1 x 227g tin pineapple pieces in natural juice, 1 tbsp white wine vinegar, 2 tsp sugar and 2 tsp corn flour. Pour into the pan and cook with the stir-fry.

Lemon, Ginger and Sesame Dry fry 1 tbsp sesame seeds for 1-2 mins and set aside. For the sauce use the finely grated zest of a lemon and juice of 2, mixed with 2 tsp finely grated root ginger, 1 tsp light brown sugar and 2 tsp corn flour. Add the sesame seeds back to the pan at the last minute.

Thai Style Add 1 finely chopped red chilli to your stir-fry, along with a shredded lime leaf and 1 stick of lemon grass, finely chopped, and cook for 1-2 mins. Add 2 tbsp soy sauce, 2 tbsp Blue Dragon Sweet Chilli sauce and the juice of 1 lime. Stir-fry until hot and serve garnished with a handful of chopped coriander leaves.

Orange, Star Anise and Honey Add your fish or meat (particularly good with duck) to this sauce and leave to marinate for an hour beforehand for extra flavour. Mix 2 tbsp soy sauce, 1 star anise, 1 crushed clove garlic and 1 tbsp honey together with the finely grated zest and juice of 1 orange. Add the fish or meat to the stir-fry pan, and add the sauce once everything is cooked. Heat through and serve, removing the star anise.

Herb and Garlic Make this in the liquidizer for a quick and fresh tasting sauce, which is great with fish and noodles. Whiz together (leaves and stalks) 20g parsley, 20g coriander, 20g basil, 1 clove garlic, peeled and roughly chopped, with 2 tbsp water and 1 tbsp lemon juice. Add to your stir-fry for the last 30 seconds of cooking time.

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Accompaniments & Dips

Tzatziki

(A great accompaniment to any hot or spicy dish)

Ingredients ½ cucumber, grated and squeezed dry 1tbsp mint, chopped (dried mint is just as good) 150ml natural yogurt 2tbsp Greek yoghurt Preparation Method Mix all the ingredients together in a bowl, making sure all the water is squeezed out of the cucumber beforehand

Chilli Tomato Salsa

This is great for dipping veggie sticks into when you're feeling peckish and has hardly any calories either! Serves 4 Ingredients 1 shallot, peeled and halved 2 garlic cloves, peeled handful of fresh basil leaves 500g/1 ¼ lb ripe tomatoes 10ml/2 tsp olive oil 2 green chillies Salt and black pepper Preparation Method 1. Place the shallot and garlic in a food processor with the fresh basil. Whizz the shallot, garlic and basil until finely chopped. 2. Halve the tomatoes and add to the food processor. Pulse the machine until the mixture is well blended and coarsely chopped. 3. With motor running, slowly pour in the olive oil. Add salt and pepper to taste. 4. Halve the chillies lengthways and remove the seeds. Finely slice the chillies widthways into tiny strips and stir into the tomato salsa. Serve at room temperature.

Tip: The salsa is best made in the summer when tomatoes are at their best. In winter, use a drained 400g/14oz can of plum tomatoes

Nutritional Information: (per portion): 28 calories, total fat 0.47g, saturated fat 0.13g

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Roast Chilli Relish

200g/7oz fresh chillies, deseeded. 1tbsp olive oil 4 cloves of garlic, crushed 1 cucumber, finely chopped. Grill the chillies for 4-5 minutes until the skins blister. Put in a sealed plastic bag for 10 minutes. Rub the skins off and finely chop the chillies. Mix with the remaining ingredients. Keep in the fridge for up to 2 weeks. Use sparingly!!

Honeyed Sweet Potato Wedges

The honey and lemon glaze makes these sweet potatoes really moorish, they're easy to prepare and even easier to eat!

Serves: 6. Takes: 10 min preparation + 35 min cooking

Ingredients 700g (1lb 9oz) sweet potatoes, peeled and cut into chunky wedges 2tbsp olive oil 1tbsp honey Juice of 1 lemon Salt and black pepper 1tbsp toasted sesame seeds

Preparation Method Preheat the oven to 200°C/400°F/gas 6. Toss the potato wedges in a large bowl with the olive oil, honey, lemon juice, and salt and pepper. 2. Transfer to an oven tray and roast for 30 to 35 mins, until golden brown. Scatter with sesame seeds and serve.

Nutritional Information (per serving): 158 Calories, 5g fat

Cajun Spiced Sweet Potato Wedges

These can be served either as a starter or as an accompaniment but are so moorish you may find you enjoy them just as much as a treat while watching your favourite film!

Ingredients 4 large sweet potatoes, scrubbed 3tbsp of olive oil 3tbsp of Cajun seasoning 200mls (7 flo oz) tzatziki to serve Preparation Method

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1. Preheat oven to 220°C/425°F/gas 7. Slice each sweet potato in half lengthways then each half into 3 to make fat wedges 2. Mix the oil and Cajun seasoning in a small bowl. Brush the mixture over the flesh of the sweet potatoes. 3. Transfer the sweet potatoes to a non-stick roasting tin and bake for 15-20 minutes. 4.Serve with tzatziki

Roasted Sweet Potatoes Topped with Curried Yogurt (A healthy potato salad)!

Make these up to two days ahead and serve them cold or at room temperature.

Ingredients Non stick vegetable oil spray 2 x 8-ounce red-skinned sweet potatoes, halved lengthwise 1 teaspoon extra-virgin olive oil 1 teaspoon curry powder 1 cup plain low fat yogurt 1 plum tomato, seeded, chopped 2 tablespoons chopped fresh cilantro 2 green onions, chopped

Preparation Method

Preheat oven to 400°F. Spray small baking sheet with non stick spray. Drizzle cut sides of sweet potatoes with 1 teaspoon olive oil. Place potatoes, cut side down, on prepared sheet. Roast until tender and brown, about 30 minutes. Cool to room temperature.

Stir curry powder in small skillet over medium-low heat until fragrant, about 30 seconds. Remove from heat. Mix low fat yogurt, tomato, fresh cilantro, and curry powder in small bowl. Season to taste with salt and pepper. (Roasted sweet potatoes and yogurt topping can be prepared 2 days ahead. Cover separately and refrigerate.) Serve sweet potatoes cold or at room temperature topped with chilled yogurt topping and chopped green onions.

Low in calories and salt, this spiced sweet potato dish is a perfect accompaniment to Chinese /Indian food.

Roast Sweet Potatoes and Carrots Spiced with Cumin and Fennel

Serves 4 Takes 10 minutes to make and 30-35 minutes in the oven

Ingredients

3 garlic cloves 1½ tbsp each coriander seeds and fennel seeds 1 tsp ground cumin 2 tbsp olive oil 4 medium (about 600g) sweet potatoes, cut into 1cm rounds 4 medium (about 400g) carrots, cut into 2.5cm chunks

Preparation Method

1. Preheat the oven to 200°C/fan 180°C/gas 6. Place the

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garlic in a pestle and mortar with a pinch of salt and crush to a paste.

2. Toast the coriander and fennel seeds in a dry non-stick frying pan for about 30 seconds, until fragrant. Add the seeds to the pestle and mortar with the cumin and grind together, crushing the spices and releasing their aroma. Pour in the olive oil and mix together.

3. Put the vegetables in a large baking tray and toss in the oil and spice mixture. Roast for 30-35 minutes, until slightly charred and golden.

Nutritional Information (Per serving): 177calories, 6.6g total fat, 0.9g saturated fat, 3.3g protein, 0.2g salt

Wholegrain Indian Chappatis

Preparation: 15 min. Cooking time: 5 min Ingredients (serves 6) 600g wholegrain flour 3 tsp salt lukewarm water Preparation Method Mix the flour and salt, add a little water and knead for 15 minutes until you get a firm, stretchy dough. Divide into 18 balls and roll them until they're 2 mm thick. Heat a dry pan and cook the chappatis one by one until they're well-browned on each side

Tangy Couscous Salad

Throw together a deliciously tangy and super healthy couscous salad in just 10 minutes

Serves 4 as a side dish and makes a great balanced meal with spicy chicken /turkey or Quorn.

Ingredients

300g wholegrain couscous vegetable stock 2 courgettes 1 tbsp olive oil 100g low fat feta cheese, crumbled 20g pack parsley chopped, juice 1 lemon

Nutritional Information: 269 calories, protein 9g, fat 6 g, saturated fat 2.5g, fibre 1g, salt 0.92 g

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Sardine Pate

This dish makes a lovely light lunch or a posh starter when you're entertaining. Serve with rye crackers or oat cakes

Makes 6 Ingredients 3 x 120g cans skinless, boneless sardines in olive oil, drained Grated juice and rind of 1 lemon Black pepper 300g fat-free plain fromage frais 1tbsp chopped fresh tarragon To garnish: Lemon slices and parsley sprigs Preparation Method 1. Place all the ingredients in a food processor and whiz for a few minutes until blended. 2. Transfer to individual dishes, chill and garnish with lemon slices and parsley. Nutritional Information (Per serving) 116 calories, 5.9g fat, 1.3g saturates, 1g omega-3

Cucumber and Mint Raita

A great little side dish that works well with virtually all Indian Dishes, balancing the heat with something a little cooler. Also makes a good, low fat, party dip.

Serves 4 | Prep 15mins | Cooking 0mins

Ingredients

6” piece/360g Cucumber, finely diced 2 tsp dried mint 150ml Natural Low Fat Yoghurt

Preparation Method

1. Mix the cucumber and mint together, set to one side for 10 minutes or so. 2. Stir in the yoghurt just before serving

Nutrition Information (Per Serving): 35 calories, 0.6g fat, 3.2g protein, 0.5g fibre

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Healthy Onion Bhaji

Ingredients 5 Small Onions 5 Tbsp Buckwheat Flour 1/2 tsp Salt 1/4 tsp Cumin 1/2 tsp Coriander Olive Oil 1 Large tsp Tomato Puree 1 and 1/4 Shot Glass Measure Water (a small egg cup can be used to measure) Spices for the Pan 1/2 tsp Turmeric 1/2 tsp Ground Coriander 1/4 tsp Cumin Powder 1/4 tsp Ginger Powder 1/4 Chilli Powder How to make perfect onion bhaji recipe Cut the onions in half then cut into slices, not too thick nor too thin. Drizzle a little oil into a large pan/wok and gently cook the onions until they start turning soft and translucent in colour, do not brown them or over cook them. This should take no longer than 10 minutes, keep stirring the onions so they do not over cook. When the onions are ready sprinkle in the chilli powder and mix well. Straight after add the turmeric, cumin, ginger and coriander, stir well again then switch off the heat. In a bowl place buckwheat flour, salt, coriander and cumin, mix together well. Now place the onions into the bowl and mix well again. Once the flour mixture has coated all of the onions place the tomato puree into a shot glass/small egg cup and fill with water. Mix the tomato puree with the water then pour this into the onion mixture. Fill the shot glass/small egg cup just one quarter full with water and add to the onion bhaji mixture, stir very well. The mixture should be wet and easy to stir but not watery or too sloppy in texture. If you added too much water add a few pinches of flour till you get the right consistency. If the onion bhaji mixture is a little too thick and dry add a little drop of water at a time till it loosens up. Do try to keep to the measurements as the bhaji's can turn cake like with too much flour and liquid. Drizzle some oil onto a baking tray, place two tablespoons of the onion bhaji mixture onto the oven tray per onion bhaji - flatten a little with the back of a spoon. Place into a hot oven at 180C for 10 minutes. After 10 minutes take the onion bhaji’s out of the oven. Drizzle a little oil over the tops of the onion bhaji’s. Place back in the oven for 5-10 minutes or until golden brown. For the full deep fried effect of the onion hajji’s you must drizzle on the oil half way through. When the onion hajji’s are golden brown they are ready. Take out of the oven and remove straight from the tray to a plate. Nutritional Information (per batch assuming 1 tbsp of olive oil): Calories 450, protein 10.3g, total

fat 14g, saturated fat 2.5g

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Desserts Tutti Frutti Rice Pudding (4 servings)

Enjoy this healthy, hearty pudding made with fruit, whole-grain

rice, skim or low-fat milk, and eggs for under 200 calories per

serving!

Ingredients Cooking spray 1/2 cup cooked wholegrain rice 1/2 cup (2 oz.) mixed diced dried fruit 2 eggs 3 tablespoons sugar* 1/2 teaspoon vanilla essence 1 cup skim or low-fat (1%) milk Ground cinnamon, optional Preparation Method Preheat oven to 350 F with oven rack in the middle.

1. Lightly spray 4 (6-ounce) ramekins or similar, with cooking spray and place in a large baking pan. Leave some space around each custard cup.

2. Spoon 2 tablespoons of the rice and 2 tablespoons of the fruit bits into each cup. 3. In medium bowl, beat together eggs, sugar and vanilla until well blended. Stir in milk. Pour over

rice and fruit in cups. Sprinkle with cinnamon if desired. 4. Place pan on middle rack in preheated oven. 5. Pour very hot (but not boiling) water into pan to within 1/2 inch of top of custards. 6. Bake until a knife inserted near centre comes out clean, about 35 to 45 minutes. (A thermometer

inserted at the centre reads 160 F when the custards are done.) Remove promptly from hot water.

7. 8. Cool on wire rack 5 to 10 minutes. Serve warm or chilled.

* For a caramel flavour, use firmly packed brown sugar.

Nutrition information per serving of 1/4 recipe without cinnamon: Calories, 164; Protein, 6g, Total Fat, 3g; Sodium, 67mg.

Raspberry Sorbet

Ingredients

450g/1lb raspberries (frozen a great option) Juice of two limes 2tbsp honey Preparation Method Place raspberries in a blender and puree. Strain and discard pulp (or save to add to your natural low fat yogurt). Add the other ingredients And 250ml/9fl oz water, mix together and

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freeze for 2-3 hours. Beat with a rolling pin (in a bag!) or blend again until a soft consistency but not runny. Freeze again until set.

Dried fruit Compote

Ingredients 2 heaped tbsp chopped prunes 2tbsp chopped apple 2tbsp dried berries 1tsp lemon juice Put all the ingredients in a bowl and cover with water. Refrigerate overnight. Stir well before serving.

INDEX 5 Sizzling Stir Fry Sauces 57

A Little Rock Nutty 7

Aloe Treat 7

Aloha Shake 4

Apple Cinnamon Baked Oatmeal 10

Apple Pie & Ice Cream 3

Apple Pie Shake 4

Apple/Pear Tropicana 6

Apricot & Yoghurt Smoothie 6

Apricot Spring Shake 4 Avocado Shake 4

Banana Bread 4

Banana Breakfast 5

Banana Cream 3

Banana Fruit Shake 3

Banana Splits Shake 5

Banana Supreme 5

Berry Berry Shake 8

Berry Bonanza 8

Berry Bonzai 7

Berry Heaven 7

Berry Orange Banana 7

Black Bean and Vegetable Pasta 19

Black Forest Shake 4

Blueberry & Cranberry 8

Brain Freeze 7

Brazilian Banana Vanilla Shake 4 Brunch-worthy Breakfast Salad 12

Café Mocha 8

Cajun Spiced Sweet Potato Wedges 61

Cappuccino Cream Desert 8

Cappuccino Shake 5

Char Siu Pork on Steamed Pak Choi 48

Chargrilled Turkey with Quinoa Tabbouleh & Tahini Dressing 37

Chicken and Vegetable Stir Fry 43

Chickpea Stew with Tomatoes and Green Chilli 45

Chilli Con Carne 50

Chilli Con Carne Pie 44

Chilli Tomato Salsa 59

Choco Banana 8

Chocolate Cherries 5

Chocolate Covered Cherries Shake 5

Chocolate Covered Strawberry 5

Chocolate Variety Box 5

Christmas Cheer 7

Coconut Orange 6

Crispy Szechuan Tofu Stir-Fry Recipe 49

Cucumber and Mint Raita 63

Dried fruit Compote 66

Egg and Sausage Breakfast Casserole 9

Extra Chocolaty Shake 4 Falafel 17

Fillet Steaks with Mustard Sauce 53

Fish Stew 40

Fruit Fantasy 8

Fruit Fizz Shake 7

Fruit Juicy Sweet Sensation Shake 6

Fruit Salad Smoothie 3 Fruity Juicy Shake 7

Garlic or Quorn Chicken Lasagne 38

Great Balls of Fire with Fiery Chilli Sauce 25 Guilt Free ‘Hot’ Fish Pie 22

Halibut with Peppers 35

Hawaiian Sun 3

Hazelnut Delight 8

Healthy Fish & Chips with Tartar Sauce 46

Healthy Onion Bhaji 64

Healthy Tartar Sauce 55

Hearty Barley & Chicken Pot 34

Herb & Garlic Sauce 58

Home Made Tomato Sauce 55

Honeyed Sweet Potato Wedges 61

Honey-Ginger Chicken 48

Hot Chocolate 5

Iced Coffee Shake 4

Instant Fuel 8 Italian Flag Salad 35 Jamaican Jerk Chicken 53 Kapalua Shake 7

Lamb Masala Kebabs 50

Lemon & Dill Sauce (low fat) 57

Lemon Chicken 36

Lemon Sauce for Fish 56

Lemon, Ginger and Sesame Sauce 58

Light Carbonara 52 Low Fat Mushroom Sauce 56

Maacher Panch Phoran (Five-Spice Fish) 41

1

Mini Egg & Cheese Quinoa Cups 14

Mint Chocolate 5

Mixed Bean Chilli Soup 16

Mocha Banana Shake 5

Mocha Java 5

Mocha Shake 5 Moroccan Spiced Soup with Jewelled Couscous 17 Nutty Date 8

Oat Cakes 19

Orange Blosson Smoothie 3

Orange, Star Anise and Honey Sauce 58

Oriental Beef Stir-Fry 23 Oriental Sun 3

Paprika Pork with Chick Peas and Spinach 26

Peach Kiss 6

Peach Shake 3

Pear & Cinnamon 8

Pear & Cinnamon Shake 9

Pear Shake 3

Pepper Sauce for Poultry 56

Protein Balls 15 Protein Rich Crispbread 14

Quorn Chicken Pieces Jalfrezi 21 Quorn Lasagne 28

Raspberry & Ginger Zinger 3

Raspberry Mint 8

Raspberry Sorbet 65

Right Start 8

Roast Chilli Relish 60 Roast Sweet Potatoes & Carrots Spiced with Cumin+ Fennel 61 Roasted Sweet Potatoes Topped with Curried Yogurt 61 Salmon & Ginger Fishcakes with Sweet-and-Sour Salad 25

Salmon and Broccoli Lasagne 30

Salmon and Tartar Sauce Fishcakes 42

Sardine Pate 63

Simple and Clean Flapjack 15

Spaghetti Bolognese 22

Spiced Chicken with Potatoes 23

Spiced Pork Chops with Crushed Sweet Potatoes 31

Spiced Tofu and Carrot Burgers 39

Spicy Bean and Sweet Potato Stew 32

Spicy Lentil Soup 18

Spicy Mexican Burgers with Guacamole and Salsa 27

Spicy Wedges with Roast Haddock 45

Steel-Cut Oatmeal with Blueberry Compote 11

Sticky Duck with Quick Egg Fried Rice 47

Strawberry Cheesecake 7

Strawberry Cream 7

Strawberry Yoghurt Delight 6

Sweet and Sour Sauce 58

Sweet Potato Jackets 31

Sweet Sensation Shake 7

Tangy Couscous Salad 62

Tara - Ratatouille Fish 29

Thai Green Vegetable Curry 51

Thai Style Sauce 58

The 'Tropo' 6

Tropical Breakfast 6

Tropical Delight 6

Tropical Dreams 6

Tropical Kiwi 6

Tropical Lift 6

Tropical Magic 6

Tuna Burgers 40

Tuna Teriyaki with Stir-Fry Veg 43

Turkey and Vegetable Stir Fry 37

Tutti Frutti Rice Pudding 65 Tzatziki 59

Vanilla Egg Nog Shake 4

Vegetarian / Vegan Chilli 24 Very Berry 3

Warm Mushroom and Sweet Potato Salad 33

Warm Salmon Salad 34

Watercress and Rocket Sauce 55

Watermelon Shake 8 Wholegrain Indian Chappatis 62

Zingy Veggie Stir Fry 52

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