Roast Red Pepper Penne

Ingredients:

100g dried penne pasta

75g jar roasted red peppers, drained

12g parmesan, grated

18g cashew nuts

1 tsp olive oil

1/3 garlic clove, minced

Handful of flat-leaf parsley

Method:

1. Add the pasta to a saucepan of water and cook on a medium heat for 10 minutes until soft and cooked.

2. Whilst the pasta is cooking, place the peppers, nuts, parsley, olive oil and garlic in a food processor and blitz into a paste/sauce. Stir in the parmesan.

3. Drain the pasta and return to the pan and a low heat, stir in the sauce and serve.

Chicken, Beetroot & Avocado Salad

Ingredients:

1 skinless chicken breasts, diced

63g tenderstem broccoli

1/4 red onion, sliced

1/4 avocado, de-stoned and sliced

1/2 beetroot, peeled and grated

25g salad bag

Salt and pepper to taste

1/2 tsp olive oil

Method:

1. Add boiling water to a boiling pan and cook the broccoli for 2-3 minutes. Drain and add to a frying pan with 1tbsp of olive oil. Cook with salt and pepper for 3 minutes and place to the side.

2. Keep the pan on a medium heat and add the remaining olive oil. Cook the chicken in salt and pepper in the pan for 5 minutes until cooked through.

3. Pour the bag of salad in a big bowl and toss in the shredded beetroot and onion.

4. Separate the salad mix between the four bowls, then top with the avocado, chicken and broccoli, then serve.

Tomato Courgetti

Ingredients:

1 courgettes, peeled julienne style

1/2 tin chopped tomatoes

1/3 ball mozzarella

2 slices of parma ham

1/3 pack basil

Salt and pepper to taste

Method:

1. Bring a frying pan to a medium heat, roughly tear the ham and dry fry for 2 minutes until crisp, then transfer to a plate.

2. Add the tinned tomatoes to the pan, along with the salt and pepper. Bring to the boil, then simmer for 7-10 minutes until reduced.

3. Toss the courgetti into the sauce, and cook for 2 minutes.

4. Divide the mix between two bowls, then top with the parma ham and basil. Tear the mozzarella and sprinkle over the top.

Smoked Bacon & Tomato Pasta

Ingredients:

100g dried spaghetti

30g streaky bacon, sliced thinly

1/2 tin chopped tomatoes

1/2 clove garlic, minced

1/3 onion, diced

1/2 tsp paprika

1/2 tsp olive oil

Method:

1. Bring a saucepan of water to boil and add the pasta, cooking for 10 minutes until soft.

2. Whilst the pasta is cooking, heat the olive oil in a pan on a medium heat and fry the bacon for 4-5 minutes until cooked. Then add the onion to the pan and cook for a further 4 minutes.

3. Add the paprika and garlic and cook for a further minute.

4. Pour the chopped tomatoes into the pan and bring to the boil, then simmer for 5 minutes.

5. Drain the pasta, and pour into the tomato. Then combine and serve.

Steak & Roast Red Pepper Salad

Ingredients:

150g lean steak

85g pearl barley (basmati rice alternative), rinsed

43g red peppers, sliced

1/2 red onion, sliced into wedges

1/3 bag baby spinach

1 tsp olive oil

Juice 1/3 lemon

Method:

1. Place the pearl barley, or basmati rice in a saucepan and cover with water, then cook for 25 minutes until cooked. Then drain, and pour into the bowls.

2. Whilst this is happening, preheat the oven to 200 degrees celsius, place the peppers and onions on a baking tray and drizzle with olive oil. Cook for 20 minutes.

3. Rub some salt and pepper on the steak and cook in a non-stick pan on a high heat for 4 minutes each side.

4. Top the pearl barley with the spinach and vegetables. Then, slice the steak and serve.

Indian Fries

Ingredients:

200g maris piper potatoes, cut into thin chips

1 tbsp olive oil

1/2 tsp turmeric powder

1/2 garlic clove, minced

1/2 thumb-sized piece of ginger, grated

Salt and pepper to taste

Method:

1. Preheat the oven to 200 degrees celsius. Next, boil the chips in a saucepan of cold water, add the turmeric and a pinch of salt and cook for 10 minutes at a medium heat.

2. In a bowl, combine the olive oil, garlic, ginger, salt and pepper.

3. Drain the potatoes and toss them in the olive oil mix. Then, separate the chips onto a baking tray and cook for 30/35 minutes until golden.

4. Serve as an afternoon snack.

Raspberry & Lime Frozen Yoghurt

Ingredients:

63g 0% fat greek yoghurt

63g frozen raspberries

Juice 1/3 lime

1 tsp honey

Method:

1. Using a food processor or blender, mix all of the ingredients for 30 seconds until it combines.

2. Scoop into four bowls and serve.

High Fibre Muesli

Ingredients:

150g jumbo oats

50g all bran

70g dried apricots

50g raisins

25g golden linseed

Method:

1. Combine all of the ingredients in a bowl and store in an airtight container for up to two months.

2. Serve with milk or yoghurt.

Roast Chickpea Wraps

Ingredients:

100g tins of chickpeas, drained

1/2 avocados, peeled, stoned and diced

1 white wraps

Handful of iceberg lettuce

40g greek yoghurt (optional)

1/3 jar roasted red peppers

1/2 tsp olive oil

Juice 1/2 lime

1 tsp paprika

Salt and pepper to taste

Method:

1. Preheat the oven to 200 degrees celsius. In a bowl, combine the chickpeas, olive oil, paprika, salt and pepper.

2. Spread the chickpeas onto a baking tray and cook for 25 minutes until crispy.

3. Warm the tortillas for 1-2 minutes in the oven, then, place the avocado, red peppers, yoghurt, and lettuce on each wrap. Then top with the roasted chickpeas and drizzle over the lime juice. Then serve.

Homemade Fish & Chips

Ingredients:

1 skinless cod fillets

200g maris piper potatoes, sliced into wedges

75g frozen peas

1 egg

1/2 tsp vegetable oil

Zest 1/3 lemon

Salt and pepper to serve

Method:

1. Preheat the oven to 200 degrees celsius and line a baking tray with baking paper.

2. Boil the potatoes in a saucepan for 8-10 minutes until soft. Then, drizzle with the oil and season with salt and pepper. Cook for 30 minutes until golden.

3. Whilst the potatoes are cooking, whisk the eggs, lemon zest, salt and pepper in a bowl.

4. Dip the fish into the egg mix, place on the baking tray and cook for 15-20 minutes.

5. Boil the kettle then boil the peas in a saucepan for 3-4 minutes, then drain.

6. Serve the peas with the fish and chips.

Turkey & Guacamole Burgers

Ingredients:

100g turkey mince

1 burgers buns

20g breadcrumbs

1/3 onion, chopped

1/3 avocado

Juice 1/2 lime

1 pepper, sliced

1 tsp olive oil

Salt and pepper to taste

Method:

1. In a bowl, combine the mince, breadcrumbs, salt, pepper and half of the onion. Then, form into 2 burgers and chill in the fridge.

2. To make the guacamole, mix the avocado, leftover onion, lime and avocados until it makes a paste.

3. Bring the pan to a medium heat and cook the burgers on one side for 7 minutes. Next, turn and add the peppers to the pan.

4. Place the burgers on the buns, then top with guacamole and peppers, then serve.

Cajun Chicken & Quinoa

Ingredients:

1 chicken breasts, diced

25g quinoa

32g ready to use puy lentils

1 red onions, sliced into wedges

150ml chicken stock

1/2 tsp olive oil

1/2 tsp cajun spice

Method:

1. Preheat the oven to 200 degrees celsius and coat the chicken in cajun spice. Then lay out the chicken and cook for 20 minutes.

2. Whilst the chicken is cooking, boil the quinoa in the chicken stock on a medium heat for 15 minutes. 5 minutes before the end, add the lentils.

3. Whilst the chicken and quinoa are cooking, add the olive oil to a pan and cook the onions on a medium heat for 10 minutes until soft.

4. Drain the quinoa mix and combine with the chicken and onions, then serve.

Poached Egg Flatbread With Broccoli

Ingredients:

2 eggs

1 wholemeal flatbreads

100g vine cherry tomatoes

50g tenderstem broccoli, trimmed

1 tsp pumpkin seeds

1/2 tsp olive oil

Salt and pepper to taste

Method:

1. Boil the kettle whilst you preheat the oven to 100 degrees celsius. Put the plates in the oven to warm.

2. Fill a ⅓ of a saucepan with the water and bring to the boil. Cook the broccoli for 3 minutes, then add the tomatoes and cook for a further minute. Remove both from the pan and place on a plate in the oven to keep warm.

3. Bring the water in the saucepan to a simmer, then break each egg into the pan. Cook for 2-3 minutes until the white has set and yolks are runny.

4. Place the flatbreads on two plates then top with the broccoli, tomatoes and eggs. Serve with salt, pepper and the sunflower seeds.

Courgette Pitta Pockets

Ingredients:

1 wholemeal pitta

1 courgette, sliced lengthways

1 tbsp olive oil

1 spring onion, sliced

2 tbsp hummus

1 tbsp greek yoghurt

2 tsp harissa paste

1 tsp lemon juice

Method:

1. Add the olive oil to a hot pan and cook the courgette and harissa paste for 4 minutes, turning halfway.

2. Next, combine the hummus and spring onion in a bowl.

3. In a separate bowl, mix the greek yoghurt with lemon juice.

4. Toast the pitta and slice in half. Spoon in the hummus mix, followed by the courgette, then top with the yoghurt and serve.

Chicken & Avocado Wrap

Ingredients:

1 chicken breast, sliced

2 wraps

1 avocado, stoned and halved

1 red pepper, sliced

1 garlic clove, minced

1 tbsp olive oil

Juice ½ lime

½ tsp chilli flakes

Method:

1. In a bowl, mix the chicken with the lime juice, garlic and chilli flakes.

2. Add the olive oil to a pan on a medium heat, then fry the chicken and pepper for 5 minutes.

3. Scoop out half of the avocado and mash it onto one wrap, then do the same on the other.

4. Pour the chicken and peppers into the wraps, fold and serve.

Banana Pancakes

Ingredients:

1/2 banana

1 egg

63g raspberries

13g pecans, chopped

1/2 tsp olive oil

1/2 tsp vanilla essence

¼ tsp baking powder

Method:

1.In a bowl, mash the banana with a fork until it makes a puree.

2. Stir in the eggs, baking powder and vanilla essence.

3. Heat a pan on a medium heat and add the olive oil. Pour a quarter of the mix into the pan and cook for 1 minute on each side.

4. Continue with the rest of the mix, then top with the pecans and raspberries.

Quick And Easy Fry-Up

Ingredients:

1 rashers of bacon

2 eggs

1 small bunch cherry tomatoes

1 cumberland sausage

1 slice wholemeal toast

Salt and pepper to taste

Method:

1.Preheat a grill and place the sausage and bacon on the grill. Cook for 15 minutes, turning halfway.

2.10 minutes into the meat cooking, place the tomatoes under the grill and cook for 5 minutes.

3. Whilst this is happening, place 1 tsp of butter in a pan on a medium heat and crack the eggs and sprinkle over the salt and pepper. Cook for 3-5 minutes until fully cooked and reach your desired consistency.

4. Place the bread in a toaster and cook until it reaches your desired consistency.

5. Serve all of the food.

Oven Baked Egg And Chips

Ingredients:

1 maris piper potatoes, sliced into wedges

1 egg

1 tomatoe, sliced in half

1 tbsp olive oil

1/2 tsp paprika

Salt and pepper to taste

Method:

1.Preheat the oven to 200 degrees and place the potato wedges on a baking tray. Drizzle the olive oil, salt, pepper and paprika over the potatoes and cook for 25 minutes.

2. Place the tomatoes in-between the potatoes, then make 2 spaces on the tray and crack the eggs in those spaces. Bake for a further 5 minutes and then serve.

Tumeric Latte

Ingredients:

175ml oat milk

1/3 tsp ground ginger

1/3 tsp ground turmeric

1/3 tsp ground cinnamon

½ tsp vanilla extract

1/2 tsp honey

Method:

1. Pour all of the ingredients into a pan on a low heat and continue to whisk.

2. Once hot, pour into two mugs and serve.

Chocolate & Cherry Oat Bake

Ingredients:

30g porridge oats

85ml oat milk

2 tsp cocoa powder

15g dried cherries

½ tsp baking powder

½ tsp vanilla extract

1 square dark chocolate (or dairy free alternative)

Method:

1. Preheat the oven to 200 degrees celsius. Cover the cherries in boiling water in a bowl and leave for 10 minutes.

2. Drain the cherries and place them in a bowl with the rest of the ingredients, then mix.

3. Pour the mix into an ovenproof dish and bake for 15-20 minutes until piping hot in the middle, then serve.

Mozarella and Tomato Pizza

Ingredients:

1 fresh thin and crispy pizza bases

125 tomato sauce with herb pizza topping

75g mozzarella

3 slices Parma ham/ or mushrooms (Vegetarian option)

15g wild rocket

1 tsp olive oil

Extra- virgin olive oil, to drizzle

Optional: Add any extra toppings of your choice

Method:

1. Preheat the oven to 220°C/fan200°C/gas 7. Place each pizza base on a non-stick baking sheet. Spread over the topping, going as close to the edge as you can. Dot with mozzarella and Parma ham and season lightly. Bake for 12-15 minutes, until the base is golden and the topping is hot.

2. Top each pizza with a few rocket leaves, then drizzle with a little oil. Cut each into 16 thin wedges. Transfer to serving plates and serve hot or at room temperature.

58kcals per slice

Banana And Yoghurt Pancakes

Ingredients:

1 egg

50g plain flour

1 medium banana, sliced

100g plain Greek yoghurt

2 tbsp toasted sliced almonds

2 tsp vegetable or olive oil

Method:

1. In a bowl, beat the eggs a pinch of salt, most of the yogurt (reserve a couple of tablespoons for topping), a teaspoon of oil and the flour. Heat a pan with the remaining teaspoon of oil.

2. Divide the mixture and keep half for tomorrow. When the pan is hot, with a ladle, dollop spoonfuls of the mixture into a non-stick pan to make small pancakes and cook for around a minute on each side. Top with the remaining yoghurt, a tablespoon of almonds and slice up the banana.

Breakfast Burrito

Ingredients:

1 egg

1 tsp olive oil

1 tomato, chopped

¼ avocado

1 whole wheat tortilla

1 tbsp fresh coriander (optional)

1tsp lime juice

1 spring onion, chopped

Method:

1. Heat olive oil in a non-stick pan over medium heat.

2. Crack eggs into a bowl and whisk together.

3. Add eggs to pan and scramble. While the eggs are cooking, dice the vegetables into small cubes.

4. Put the scrambled eggs on the tortilla and pile on the rest of the ingredients. fold up into a burrito and eat

Carrot Cake Porridge

Ingredients:

40g oats

80ml unsweetened soy milk (or dairy)

1 tbsp sultanas or raisins

30g carrots

¼ tsp cinnamon

Method:

1. Add the oats and the milk to the pan with the sultanas and cinnamon, and bring to a simmer, stirring now and then.

2. Grate in the carrot and Simmer for about 5 minutes or until all the milk is absorbed.

3. Add a little more milk if it becomes too thick. Add more or less cinnamon to taste.

Flourless Chocolate Pancakes

Ingredients:

3 eggs, beaten

1 ripe banana, mashed

½ tsp vanilla extract (optional)

½ tsp cinnamon

1 tsp olive oil

2 tsp cocoa powder

30g chocolate buttons

¼ tsp baking powder

Optional toppings

5 strawberries

10 blueberries

Method:

1. Whisk ingredients together except the oil and buttons. The batter will be slightly lumpy from the bananas but try to get all the cocoa powder mixed in well. Use an electric whisk or blender if you have one.

2. Once it’s combined, add the chocolate buttons.

3. If making for one, keep half the mixture in the fridge for tomorrow.

4. Heat a non-stick pan with oil and heat over medium heat.

5. Pour the rest of the batter into the pan to make individual mini pancakes (use a tablespoon to help control the size of each pancake). Wait until you see small bubbles before flipping.

6. The chocolate buttons will melt slightly, making them oozy and delicious. Transfer to a plate and top with fresh fruit.

Mustard Fish

Ingredients:

2 cod filletsstyle

1 tbsp dijon mustardstyle

300ml double cream

50g spinach

100g tenderstem broccoli

1 tbsp olive oil

Salt and pepper to taste

Method:

1. Heat the olive oil in a frying pan on a medium heat. Pat the cod dry with a kitchen towel and add to the pan. Cook for 3-4 minutes each side.

2. Whilst the cod is cooking, add the broccoli to a saucepan of boiling water and cook for 5 minutes until soft.

3. Bring the pan to a low heat. Add the dijon, cream, salt and pepper to the pan. Combine these ingredients and coat the fish.

4. Stir in the spinach and cook until it has wilted.

5. Drain the broccoli and serve with the cod.

Green Dream Smoothie

Ingredients:

450ml water

300g frozen pineapple

140g frozen mango

1 medium avocado

40g spinach

100g soy yogurt (or plain Greek yogurt)

1 tbsp lemon juice

1 (30g) pack fresh mint

Method:

1. Allow the frozen fruit to thaw slightly (or pop them in the microwave for 30 secs). Place all the ingredients into a blender.

2. Blend until fully smooth. Add additional water, if needed, for desired consistency. Pour half into a glass and freeze the rest in ice cube trays for blending straight from the freezer another day.

Peanut Butter Fruity Breakfast Bars

Ingredients:

4 tbsp peanut butter

100g oats

4 tbsp sultanas or raisins

30g desiccated coconut

2 tbsp maple syrup or honey

1 tsp vanilla extract (optional)

100g pitted dates

Method:

1. Preheat the oven to 175C. Grease a 20 x 10cm oven dish or baking tin. For easy extraction of the bars, you could also line with baking paper if you have it. Set aside.

2. In a microwave-safe bowl, add the peanut butter and honey and warm in the microwave for 20-30 seconds until slightly runny. Meanwhile, chop the dates. Then add all the ingredients to the peanut butter and mix well.

3. Press the mixture firmly and evenly into the bottom of the prepared tin.

4. Bake for 12-15 minutes or until it is baked through.

5. Let cool completely before cutting into 6 pieces.

6. Store in a sealed container for up to 5 days, or freeze for up to 3 months

Very Berry Smoothie

Ingredients:

30g frozen blueberries (or a mix of other berries)

30g frozen strawberries

30g frozen raspberries

50g oats

10g chia seeds

200g plain Greek yoghurt

400ml water

1 banana

Method:

1. Blend all together. Add ice or more water, if needed, to get the desired consistency.

2. Pour half in a glass and freeze the rest in ice-cube trays for blending straight from the freezer another day.

Chicken Houmous Pitta

Ingredients:

120g boneless skinless chicken

1 tsp lemon juice

½ tsp mixed herbs

½ clove garlic

2 tsp olive oil

1 green or red pepper

1 wholemeal pitta bread

2 tbsp houmous

Method:

1. Place a baking tray in the oven and preheat to 180°C.

2. Sprinkle salt over the chicken. Place chicken in the middle of the hot baking sheet and bake for 10 minutes.

3. In a small bowl, whisk together the lemon juice, oregano, basil, garlic, and half the olive oil until well combined.

4. Toss the green peppers with the remaining olive oil and pepper.

5. Flip the chicken and brush with the lemon-herb mixture. Scatter the peppers around the chicken.

6. Bake for another 15 minutes.

7. Let the chicken cool slightly then shred into pieces.

8. Spread hummus on the inside of each pitta half and stuff with chicken and peppers.

Chilli Lime Salmon And Noodles

Ingredients:

140g salmon fillet

2 tsp olive oil

¼ red or white onion

1 pinch chilli powder (or to taste)

1 pinch salt & pepper

7 cherry tomatoes, halved

2 tsp lime juice

100g straight to wok noodles

80g broccoli

Method:

1. Mix the Rub salt, pepper and chilli with the half the olive oil and rub it over the salmon. Place in the fridge for 10 minutes.

2. Preheat the grill to medium.

3. While the salmon is marinating, cut the broccoli into small bite-size florets. And chop the veg.

4. After the salmon has marinated, put it under the grill, skin-side down, and cook to desired doneness, about 5-8 minutes.

5. Heat a non-stick frying pan with the rest of the oil and fry the mix red onion, tomatoes, broccoli and lime juice. Cook for around 8 minutes stirring now and then. When the salmon is done, turn the grill off and put the salmon on a plate. Add the noodles to the veg mix to warm through and serve with the salmon.

Curried Coconut Chickpeas And Tomatoes

Ingredients:

1 tbsp olive oil

1 red onion, finely chopped

1 tbsp grated ginger (or 1 tsp dried)

400g tinned tomatoes

2 tsp lemon juice

1 tbsp curry powder

400ml coconut milk

400g tinned chickpeas

1 tbsp fresh coriander (optional)

To serve:

½ pouch microwave rice

Method:

1. Heat the oil in a medium pan and then add onions and ginger and cook for 1-2 minutes. Add curry powder and stir until blended. Add the tomatoes and coconut milk and cook for another 6-8 minutes.

2. Add chickpeas and stir until completely warm and finish off with stirring in the lemon juice and coriander if using.

3. Portion it out into 4 portions and freeze three individually for another day.

4. Heat your ½ pouch rice in the microwave and serve with the remaining portion.

Tip!

For a non-vegan option serve with ½ a supermarket plain naan bread (65g).

Fish And Roast Potatoes

Ingredients:

200g white fish (cod, hake, coley)

200g baby potatoes

80g cauliflower, cut into florets

80g courgettes, sliced

2 cloves garlic

1 tbsp olive oil + 1 tsp

Method:

1. Preheat oven to 200°C.

2. If the potatoes are large, cut them in half. Combine 1 tbsp olive oil, salt, pepper, garlic, potatoes, cauliflower, and courgettes in a roasting dish; toss to coat. Bake on the bottom rack for 25 minutes, stirring once.

3. Meanwhile, place foil on a baking tray. Drizzle oil and lemon juice over fish and season with salt and pepper. After the potatoes have been cooking for about 15mins, add the fish to the oven. Bake for a further 10-12 minutes or until fish flakes easily with a fork. Serve with a squeeze of lemon if you have any.

Grilled Chicken Burger And Salad

Ingredients:

120g chicken breast

1 medium burger bun

1 tsp olive oil, divided

1 pinch dried oregano (optional)

2 tsp mayonnaise

20g cheddar cheese

1 handful lettuce

6 cherry tomatoes

30g cucumber

50g roasted peppers from a jar

Method:

1. You can use ready-cooked chicken breast from the supermarket, but if you want to make it yourself, Coat chicken breast with half of the oil, and sprinkle salt, pepper and oregano (if using) all over both sides of the chicken.

2. Heat grill to medium-high heat. Once hot, add chicken and cook for 3-5 minutes on each side or until cooked through and no longer pink in the middle.

3. Spread mayonnaise on both sides of the bun. Top with grilled chicken, slices of cheese and lettuce and cover with the top bun.

4. Halve the tomatoes and slice the cucumbers and roasted peppers. Drizzle the remaining oil over the salad.

Macaroni And Cauliflower Cheese

Ingredients:

300g cauliflower, cut into florets

200ml semi-skimmed milk

100g grated cheddar cheese

200ml vegetable stock

40g plain flour

40g butter

200g macaroni or other similar pasta

To serve:

30g lettuce

1 tomato

30g cucumber

1 tsp olive oil

Method:

1. Preheat the oven to 200C.

2. Boil the kettle. Put the pasta in a pan and add the water from the kettle. Boil for 10mins until the pasta is cooked.

3. Cut the cauliflower into florets and, if you have one, put in a steamer basket with the lid on over the pasta. If not boil in a separate pan for about 5-8mins, until tender but not mushy.

4. Meanwhile, put the butter, flour, and milk in a pan and bring up to a simmer, whisking all the time. If you do get any lumps in the sauce, just whisk them out. Then add the vegetable stock and cook over a low heat until it starts to thicken and bubble, about 10mins. Stir to combine and add most of the cheese and the crushed garlic and some black pepper. Turn the heat off and let the cheese melt into the sauce.

5. Put the cooked pasta and cauliflower into an ovenproof dish and pour over the sauce. Sprinkle over the rest of the cheese and cook in the oven for 15mins until the cheese starts to brown.

6. While it's in the oven make the tomato, lettuce and cucumber into a salad and dress with the olive oil. DIsh the cauliflower cheese into four portions. Freeze the other three in individual portions for another day.

Roast Chicken

Ingredients:

230g boneless, skinless chicken thighs

150g baby potatoes

80g cabbage

50g frozen peas

50ml instant chicken gravy

1 tsp olive oil

A squeeze of lemon (optional)

Method:

1. Preheat oven to 200°C.

2. Par-boil the potatoes for 10mins.

3. Add the potatoes and chicken to a roasting tin. Drizzle over the teaspoon of olive oil and spread it evenly using your hands until everything glistens. Add a squeeze of lemon to the chick and a little salt and pepper and cook in the oven for 25mins. Baste after 15mins.

4. Meanwhile, slice the cabbage. When you are about 10mins before the end of the chicken being ready, cook the cabbage. If you have a steamer, use it, but if not, boil in a pan. Use enough water to just cover the cabbage. Boil for 5-8mins, until it is tender but not mushy.

5. In a separate pan, cook the peas. Pour over some boiling water and bring back to the boil. As soon as the water starts bubbling the peas are done.

6. While the peas and the cabbage are cooking, make up 50ml of the gravy and serve with the roast.

Spaghetti Bolognese

Ingredients:

2 tsp olive oil

1 onion, finely chopped

3 cloves garlic, crushed

1 stick celery, finely chopped

1 carrot, finely chopped

1 tbsp Italian mixed herbs

2 tins chopped tomatoes

1 beef stock cube

500g lean minced beef

50g spaghetti per portion (or other pasta)

Method:

1. This makes four portions of bolognese. If you are making this meal for more than one person, cook 50g pasta per portion.

2. Heat large sauce pan over medium heat. Add olive oil, chopped onion, garlic, celery, and carrot and cook, stirring occasionally until tender about 8-10 minutes.

3. Add the minced beef and Italian seasonings. Season with a pinch of salt and pepper. Stir continuously, breaking up the clumps of mince until it's brown all over, about 5 minutes.

4. Add the crumbled stock cube and 100ml water and the tomatoes. Increase heat to high and let it bubble for a minute then reduce to a simmer. Simmer for 20mins stirring occasionally.

5. Ten minutes before it's ready, cook spaghetti according to instructions on the pack.

6. Divide the bolognese sauce into four portions, cool and freeze three for another day. Eat the remaining portion with the spaghetti.

Three-Bean Chilli

Ingredients:

2 tsp olive oil

1 onion

1 red or green pepper

2 cloves garlic

1 sachet shop-bought chilli seasoning mix

400g tin red kidney beans

400g tin black beans

400g tin chopped tomatoes

2 tbsp fresh coriander, chopped (optional)

To serve:

1 whole wheat tortilla

30g cheddar cheese (or vegan-friendly alternative)

Method:

1. Heat oil in a large saucepan over medium-high heat.

2. Chop the onion, peppers and garlic and add to the pan and soften for 3 minutes. Add the spice mix and cook for another minute. If you can't find the spice mix, you can use 1 tsp mild chilli powder and 1 tbsp ground cumin.

3. Stir in all the other ingredients except the coriander and tortilla. Bring to the boil, reduce the heat, and simmer for 15 mins or so. Stir in the coriander if using, at the end. Divide the chilli into four and freeze three portions individually for another day. Serve one portion with a wholemeal tortilla and grated cheese.

Tuna Niçoise Salad

Ingredients:

60g (½ tin) tuna

100g baby potatoes

80g green beans

4 cherry tomatoes

5 black olives

1 egg

2 tsp olive oil

2 tsp white wine (or other) vinegar

Method:

1. Cut the new potatoes into bite-size pieces and boil for 20mins or until soft but firm. Drain. Boil or steam the green beans for 8mins. Drain.

2. Hard boil the egg for 8mins. When it’s cooked, peel and cut into quarters.

3. Cut the tomatoes in half and combine with the tuna, black olives, beans and potatoes and egg.

4. Whisk together the olive oil and white wine vinegar and drizzle all of it over the salad.

Avocado And Houmous On Toast

Ingredients:

2 slices whole-wheat bread, toasted

½ avocado

2 tbsp houmous

1 tomato sliced

2 lettuce leaves

Fresh coriander (optional

Method:

1. Grab your toasted bread and lather one side with houmous. Slice the avocado and put it on the other side.

2. Add some salt and pepper.

3. Next, add tomato slices lettuce and a sprinkling of coriander leaves if using.

4. Lastly, pop the two sides of the bread together and your sandwich is ready to eat!

Halloumi And Couscous Lunch Salad

Ingredients:

70g couscous

100g roasted peppers from a jar

½ a cucumber

100ml vegetable stock

50g halloumi

2 tsp olive oil

2 spring onions

1 tsp lemon juice

10 black olives

150g tinned chickpeas

Method:

1. Boil the water in a kettle and crumble half a stock cube into a bowl. Pour over the hot water, stir the stock in and tip in the dried couscous. Leave it to absorb the water.

2. Meanwhile, slice the halloumi and fry it without oil in a non-stick pan until it's browned on both sides.

3. Chop the peppers, cucumber and spring onion.

4. Once the couscous has absorbed all the liquid, add the oil, vegetables and lemon juice, olives, chickpeas and mix well. Serve with the halloumi on top.

5. This makes two portions. It will keep in the fridge for 3 days and makes an easy packed lunch.

Leek And Potato Soup

Ingredients:

300g potatoes

1 leek

80ml vegetable stock

2 cloves garlic

1 onion

200ml semi-skimmed milk

A squeeze of lemon juice

40g cheddar cheese or other cheese

1 tsp butter or oil

Method:

1. Peel and chop the onion, and the white part of the leek and gently fry in the butter or oil, with the lid on. Stir occasionally until they are soft but not brown, about 5-8mins.

2. Meanwhile, peel and dice the potatoes and add them to the leeks and onions. Cook for another five mins.

3. Add the stock and peeled whole garlic cloves and simmer until the potato is soft.

4. When the potato is cooked, add all the other ingredients except the cheese and some salt and 4. pepper taste and then blend until smooth.

5. Keep half for another day and serve the rest topped with half the grated cheese.

Red Pepper Soup And Mozzarella Melts

Ingredients:

350g roasted red peppers from a jar

400g tin chopped tomatoes

1 onion

2 cloves garlic

¼ tsp chilli flakes

6 basil leaves

2 tsp olive oil

500ml vegetable stock

2 wholemeal pitta bread

60g mozzarella cheese

Method:

1. Peel and chop the onion, and the garlic and fry in the oil gently over a low heat until softened.

2. Drain the jar of roasted peppers, roughly chop them and add them to the pan with the tin of chopped tomatoes. Add the stock and bring to a simmer.

3. Meanwhile, prepare your mozzarella melts. Top the pitta bread with the mozzarella slices and preheat the grill.

4. When your soup is simmering, pop the pittas under the grill to melt. Then blend the soup - remembering to keep one eye on the grill. Add salt and pepper to the soup and serve in a bowl topped with the chilli flakes if you like some heat.

5. When the mozzarella is melted, remove your pittas from the grill and top with the basil leaves. Dip in the soup if that's your thing!

Warming Sweet Potato Soup

Ingredients:

600g sweet potato

1 carrot

1 red onion (or white onion)

2 tsp olive oil

1 tbsp fresh, ginger or ¼ tsp dried ginger

1 clove garlic

½ tsp chilli flakes

1l vegetable stock

40g feta

Method:

1. This recipe is for 2 so save half for another day.

2. Chop the onions, garlic and carrots, and dice the sweet potato.

3. Heat the oil in a large, lidded saucepan over a medium-high heat.

4. Add the onion and carrots and cook until softened. Stir in the grated ginger, garlic and chilli flakes and fry for 2–3 minutes, or until fragrant.

5. Stir in the sweet potatoes and stock. Turn up the heat and bring the pan to the boil. Reduce the heat to low and simmer with the lid on for 15 minutes, or until the sweet potato is tender.

6. Remove the pan from the heat and blend the soup until smooth. Season to taste. Serve with crumbled feta.

Apple

Ingredients:

1 medium apple

Method:

1. Ready to eat.

Banana And Oat Cookies

Ingredients:

1 ripe banana, mashed

4 heaped tbsp oats

¼ tsp cinnamon (optional)

¼ tsp vanilla extract (optional)

4 tbsp raisins or sultanas

Method:

1. Pre-heat oven to 160°C.

2. Mix all ingredients together until well combined.

3. Drop spoonfuls of dough on to a lightly greased baking tray. Use the back of a spoon to flatten into four round discs.

4. Bake 10-15 minutes until lightly brown. Cool completely before eating. Save the other three in an air-tight container in the fridge for four days.

*Serves 4

Banana

Ingredients:

1 medium banana

Method:

1. Peel the banana and eat.

Blueberries

Ingredients:

180g blueberries

Method:

1. Ready to eat.

Orange And Banana Green Smoothie

Ingredients:

1 banana

150g baby spinach

5 ice cubes

120ml water

1 tbsp plain Greek yoghurt

100ml orange juice

Method:

1. Peel the banana and add it to the blender. Add the orange juice, yoghurt and spinach. Use another type of juice if you prefer.

2. Pour the ice and water over the fruits and vegetables. Secure the lid tightly on the blender and start at a low speed, working your way higher and higher until the mixture has been processed completely and is the consistency of a smoothie. Add more water if necessary. Freeze half in an ice cube tray for blending straight from the freezer another time.

Boiled Egg and Soliders

Ingredients:

2 eggs

1 slice wholemeal bread

1 tsp butter

80g broccoli or 8 spears of asparagus

Method:

1. Cut the broccoli if using, into florets. Put the vegetables in the microwave with a tbsp of water for 3 mins, or boil in water in a pan.

2. Add the eggs to boiling water and set the timer for 4 minutes. While the egg is boiling, toast your bread and butter it. Cut it into strips.

3. When the timer goes off, lift the egg out of the water.

4. Cut the top off the eggs and use the vegetables and toast to dip in.

Apple & Cinnamon Chia Layer

Ingredients:

180ml almond milk (or dairy skimmed milk)

1 ½ tbsp chia seeds

½ an apple, diced or sliced

1 tbsp oats

1 tbsp sunflower seeds

1 tbsp pumpkin seeds

1 pinch cinnamon (optional)

Method:

1. Pour the milk into a container. Add the chia seeds and cinnamon and stir. Place the container into the fridge and let the chia seeds soak for at least 4 hours or overnight. Give them another stir at some point if you remember.

2. In a jar or glass, layer the chia pudding, apple, cinnamon, rolled oats, sunflower, and pumpkin seeds.

1 x Pear And 1 x Kiwi

Ingredients:

1 pear

1 kiwi, peeled

Method:

1. Dice the fruit to make a fruit salad bowl.

Itsu Dark Chocolate Rice Cake

Ingredients:

1 Itsu Dark Chocolate Rice Cake

Method:

1. Ready to eat.

85kcal

1 x 275 ml 4% ABV 30g Alcopop

Ingredients:

1 x 275ml Alcopop

Method:

1. Ready to drink.

170kcal (1.1 units alcohol)

2 x 25ml 40% ABV Spirits Shots

Ingredients:

2 x 25ml ABV Spirits Shots

Method:

1. Ready to drink.

100kcal (2 units alcohol)

1 x 330ml bottle 5% ABV Lager

Ingredients:

1 x 330ml ABV Larger

Method:

1. Ready to drink.

150kcal (1.6 units alcohol)

1 x 4% ABV Half Pint Lager / Cider

Ingredients:

1 x Half Pint Lager/ Cider

Method:

1. Ready to drink.

100kcal (1.1 units alcohol)

1 x 12% ABV Glass Sparkling Wine

Ingredients:

1 x ABV Glass Sparkling Wine

Method:

1. Ready to drink.

100kcal (1.5 units alcohol)

Pizza Night

Ingredients:

1 supermarket pizza base

Tomato puree

4 mushrooms, sliced

3 olives, diced

60g sliced mozarella

Mixed green salad

French dressing

Method:

1. Take your pizza base and spread with tomato puree and top with sliced mushrooms, three diced olives and 60g sliced mozzarella.

2. Cook for 12-15 minutes

3. Serve with a mixed green salad, drizzled with low fat French dressing.

Veggie ‘Shepherd’s’ Pie

Ingredients:

150g potatoes, peeled and chopped

Olive oil spray

150g minced Quorn

1 small onion, finely diced

120g salt baked beans (reduced sugar)

Worcestershire sauce

Green beans

Method:

1. Boil 150g peeled, chopped potatoes for 15 minutes then drain and mash.

2. While cooking, spray a small frying pan with olive oil spray and cook 150g-minced Quorn with a finely diced small onion for 6 min.

3. Add 120g reduced-sugar and salt baked beans, a few dashes of Worcestershire sauce and a little water if necessary. Simmer for 10 minutes.

4. Transfer Quorn and bean mix into small, oven-proof dish, top with potato and grill for 5 min.

5. Serve with steamed green beans.

Garlic King Prawns

Ingredients:

1 garlic clove, crushed

1 spring onion, chopped

4 mushrooms, diced

1/2 sliced chilli, deseeded

150g king prawns, cooked

Sunflower oil

1/2 tbsp sweet sherry

240g mixed stir-fry vegetables

60g brown rice, cooked

Method:

1. Sauté the crushed garlic clove with a chopped spring onion a handful of diced mushrooms with ½ a deseeded sliced chilli using tsp. sunflower oil for 1 minute.

2. Add the cooked king prawns and sweet sherry. Season and stir-fry for another 2 minutes. Remove from pan.

3. Add ½ tsp. oil and cook the mixed stir-fry vegetables for 3-4 minutes.

4. Mix in brown cooked rice (60g dry weight) and prawns and serve.

Red Pesto Roasted Cod

Ingredients:

150g cod filler

2 tsp red pest sauce

1 lemon

200g new potatoes, boiled

30g steamed broccoli

80g sweetcorn

Method:

1. Roast the cod fillet topped with red pesto sauce wrapped in foil with squeezed lemon juice at 180C/gas 5 for 15 minutes.

2. Serve with boiled new potatoes, steamed broccoli and sweetcorn.

Vegetable Parmesan Penne Pasta

Ingredients:

80g penne pasta

1/2 red pepper

1/2 yellow pepper

1 small red onion

100g cherry tomatoes

80g courgettes

10g grated Parmesan

Method:

1. Cook the penne pasta.

2. Cut the red and yellow pepper, a small red onion, 100g cherry tomatoes and 80g courgettes and brush with oil on a baking tray

3. Drain the pasta and mix with grated Parmesan.

4. Serve with the vegetables and drizzle with Balsamic vinegar.

Chicken Korma

Ingredients:

1 chicken breast, diced

1/2 small onion

1/2 tbsp curry power

1 tbsp crème fraiche

1/2 tbsp ground almond

1/2 tbsp tomato puree

Method:

1. Fry the chicken breast, ½ small onion in olive oil ‘till browned and cooked.

2. Add the curry powder and fry for 1 min.

3. Stir in the crème fraiche, ground almonds, ½ tbsp water and tomato puree. Leave to boil and simmer for 2–3 mins.

4. Serve with mixed salad.

Roast Lamb

Ingredients:

3 slices of lean roast lamb

2 new potatoes, roasted

1 tsp olive oil

2 carrots

30g cauliflower

1 tbsp gravy

Method:

1. Cook 3 slices lean roast lamb.

2. Roast new potatoes in their skins.

3. Add a 1 tsp of olive oil to the steamed carrots and cauliflower.

4. Serve with gravy.

Veg And Noodle Stir Fry

Ingredients:

1 pack ready-prepared stir fry vegetables

1 tsp sunflower oil

1 tbsp soy sauce

Method:

1. Stir fry the prepared noodles in 1tsp sunflower oil.

2. Add 1tbsp soy sauce and heat through.

Sweet Potato And Spinach Curry

Ingredients:

Curry:

1 tbsp sunflower oil

1 small onion

1 garlic, crushed

1 sweet potato

1 large can tomatoes

1/2 cube of vegetable stock

A pinch of curry powder

Handful of spinach

Method:

1. To make the curry add the sunflower oil. onion, garlic, curry powder to taste.

2. Add in the sweet potato, tomatoes and vegetable stock.

3. Simmer for 30 minutes then add a couple of handfuls of spinach and cook for a few minutes.

Beans And Mushrooms On Toast

Ingredients:

1 can baked beans

2 mushrooms, grilled

1 slice wholegrain toast

Method:

1. Heat the baked beans in a pan.

2. Grill the mushrooms.

3. Serve with wholegrain toast.

Chocolate Chip Muffins

Ingredients:

250g self-raising flour

150g dark chocolate chips

100g pecans, chopped

2 eggs

1 tsp vanilla extract

275ml buttermilk

60g brown sugar

75g butter

300ml skimmed milk latte

Method:

1. Sift self-raising flour and stir in dark chocolate chips and chopped pecans.

2. Whisk 2 eggs and add the vanilla extract, buttermilk, brown sugar and butter. Fold into the flour.

3. Spoon into 18 muffin cases. Bake at 200C, 400F/Gas 6 for 15 minutes.

4. Serve a single muffin with a 300ml skimmed milk latte.

Brie And Cranberry Pastry Wreath

Ingredients:

6 tsp cranberry jelly

140g Brie - Sliced

1 sheet puff pastry

1 egg

20g chopped hazelnuts

Salt

Method:

1. Preheat the oven to 180ºC and line a large baking sheet with baking paper.

2. Lay the pastry on a large lightly floured board.

3. Gently Score in half lengthways

4.Add the cranberry jelly half of the pastry

5. Then add the strips of Brie on top of the cranberry jelly

6.Fold over the other side of the pastry to cover the Brie seal with a fork.

7.Cut the pastry into 14 equal strips leaving the base in tact

8.Place the baking sheet and paper on top of the pastry and flip over onto the baking sheet.

9.Bend the pastry into a circle, and seal

10.Brush the top of the pastry with egg wash and a sprinkle of salt.

11.Bake in the oven for 25 minutes or until golden and base cooked through.

12.Enjoy hot or cold.

12 Days of Flexxmas Brie And Cranberry Pastry Wreath

Ingredients:

6 tsp cranberry jelly

140g Brie - Sliced

1 sheet puff pastry

1 egg

20g chopped hazelnuts

Salt

Method:

1. Preheat the oven to 180ºC and line a large baking sheet with baking paper.

2. Lay the pastry on a large lightly floured board.

3. Gently Score in half lengthways

4.Add the cranberry jelly half of the pastry

5. Then add the strips of Brie on top of the cranberry jelly

6.Fold over the other side of the pastry to cover the Brie seal with a fork.

7.Cut the pastry into 14 equal strips leaving the base in tact

8.Place the baking sheet and paper on top of the pastry and flip over onto the baking sheet.

9.Bend the pastry into a circle, and seal

10.Brush the top of the pastry with egg wash and a sprinkle of salt.

11.Bake in the oven for 25 minutes or until golden and base cooked through.

12.Enjoy hot or cold.