10 Recipes For You To Try!


Blueberry & Apple Bircher – makes 4 servings

·      7oz oatmeal / rolled oats
·      1/2 tsp ground cinnamon
·      2 cups apple juice
·      4 apples , grated
·      7oz blueberries

Mix the oatmeal with the cinnamon in a large bowl. Stir in the apple juice and grated apples, then gently fold in the blueberries. Allow to stand for 10 mins before serving, or leave overnight and enjoy for breakfast the next day. Stir before serving.
Approximate values per serving: 305 calories, protein 9.0g, carbohydrate 62.0g, fat 4.0g, saturated fat 1.0g, fiber 8.0g, sodium 0.02g.

Raspberry & Cranberry Smoothie – makes 6 servings

·         1 cup cranberry juice
·         ¼ cup milk
·         5oz fresh raspberries
·         1 cup natural yoghurt

Put all the ingredients in a blender and pulse until smooth. Store in the fridge for up to 5 days.

Approximate values per serving: 100 calories, protein 4.0g, carbohydrate 17.0g, fat 2.0g, saturated fat 1.0g, fiber 1.0g, sodium 0.16g.

Mexican Style Bean Salad – makes 6 servings

·         40oz mixed beans
·         1 small red onion , sliced
·         small bunch coriander , chopped
·         6 tbsp garlic-flavoured oil
·         2 tbsp white wine vinegar
·         handful of quality tortilla chips for topping

Mix all the ingredients in a bowl and sprinkle the tortilla chips over the top.
Approximate values per serving: 250 calories, protein 11.0g, carbohydrate 25.0g, fat 13.0g, saturated fat 2.0g, fibre 8.0g, sodium 1.3g.

Moroccan style chicken with lemon couscous – makes 4 servings

·         8oz plain couscous
·         zest and juice of 1 lemon
·         4 skinless chicken breasts cut into strips
·         1 tsp olive oil
·         1 tbsp clear honey
·         1 tsp ground cinnamon
·         1 can tomatoes
·         ½ cup chicken stock
·         7oz fresh green beans

1)    Put the couscous, half the lemon zest and juice in a bowl and pour over 2 cups of boiling water. Cover with cling film and leave to soak.
2)    Heat the oil in a large non-stick frying pan. Fry the chicken for around five minutes or until cooked.
3)    Add the spices, tomatoes, stock, beans and the remaining lemon zest and juice. Bring to the boil and simmer until the beans are cooked.
4)    Stir in the couscous and serve immediately.

Approximate values per serving: 344 calories, protein 41g, carbohydrate 38g, fat 4g, saturated fat 1g, fiber 2g, sugars 6g, sodium 0.4g


Chicken & chorizo jambalaya – makes 4 servings

·         1 tbsp olive oil
·         2 boneless skinless chicken breasts, sliced
·         1 onion, chopped
·         1 red pepper thinly sliced
·         2 garlic cloves, finely chopped or grated
·         2 ½ oz chorizo, sliced
·         1 tbsp Cajun seasoning
·         9 oz rice
·         14.5 oz can plum tomatoes
·         1 ½ cups chicken stock

1)    Heat the oil in a large frying pan with a lid and brown the chicken for around 6 to 7 minutes. Set aside
2)    Fry the onion for a few minutes or until tender. Do not brown the onions. Add the garlic, pepper, chorizo & Cajun seasoning and cook for 5 more minutes.
3)    Stir the chicken back into the pan with the rice, tomatoes and stock and bring to the boil.
4)    Cover and simmer for about 20 minutes or until the rice is cooked.

Approximate values per serving: 445 calories, protein 30g, carbohydrate 64g, fat 10g, saturated fat 3g, fiber 2g, sodium 1.2g.


Butternut squash and lentil salad – makes 4 servings

·         Large butternut squash (approx 2 lbs) cut into chunks
·         1 ½ tbsp olive oil
·         1 garlic clove, crushed
·         2 tsp thyme leaves / dried thyme
·         1 tbsp balsamic vinegar
·         1 tsp mustard
·         28 oz can lentils, rinsed and drained
·         ½ red onion, sliced
·         3 oz fresh spinach
·         5 oz cherry tomatoes sliced in half
·         1 ½ oz feta cheese
·         2 tbsp pumpkin seeds, toasted

1)    Heat the oven to 350F. Toss the squash in a roasting tin with 1 tbsp of the oil, the garlic and thyme leaves. Roast until tender.
2)    Mix together the remaining oil with the balsamic vinegar, mustard and 1 to 2 tbsp water. Add the drained lentils, red onion, spinach and cherry tomatoes and mix thoroughly.
3)    Divide the lentil mixture between four plates. Top with the roasted squash, pumpkin seeds and feta cheese, and serve.

Approximate values per serving: 304 calories, protein 15g, carbohydrate 41g, fat 10g, saturated fat 3g, fiber 13g, sugars 15g, sodium 0.4g


Zucchini, broccoli & gremolata pasta – makes 4 servings

·         2 garlic cloves, finely grated
·         zest of 2 lemons plus juice of 1
·         handful of parsley finely chopped
·         7 oz broccoli florets
·         14 oz pasta shapes
·         1 tsp olive oil
·         2 zucchini, chopped


1)    For the gremolata: mix the garlic, lemon zest and juice in a bowl with the chopped parsley. Add salt and pepper to taste.
2)    Bring a large pan of water to the boil. Add the broccoli and cook until just tender. Remove and set aside.
3)    Cook the pasta according to the instructions.
4)    Heat the olive oil in a pan, gently fry the zucchini until they start to soften. Add the broccoli and cook until warmed through.
5)    Drain the pasta. Stir in the vegetables and gremolata and serve

Approximate values per serving: 390 calories, protein 16g, carbohydrate 79g, fat 4g, saturated fat 1g, fiber 5g, sugar 4g, sodium 0.1g


Frozen strawberry yoghurt – makes 5 servings

·         5 oz strawberries
·         10 fl oz light condensed milk
·         17 oz 0% fat Greek yoghurt

1)    Roughly chop half the strawberries. Blend the remainder in a food processor until smooth.
2)    In a large bowl, stir the condensed milk into the strawberries from the blender and gently fold in the yoghurt until well combined.
3)    Freeze in a large container with a lid.
4)    Remove from the freezer 10-15 minutes before serving


Approximate values per serving: 173 calories, protein 14g, carbohydrate 31g, fiber 1g, sugar 30g, sodium 0.2g