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