RECIPES

HOW MUCH TO COOK

Many recipes in this book serve four people, but if you are cooking only for yourself it saves time, and is also cost-effective, to cook in bulk and then freeze in individual portions.

•Chill or freeze the leftover soup or stew as soon as it has cooled down after cooking.

•All soups and stews can be kept in the fridge for up to three days, or frozen and used within three months.

•Recipes for four people can be divided into individual portions and then frozen. To freeze, pour the cooled mixture into a freezerproof container, leaving a small gap between the food and the top of the container before sealing. This will allow room for the soup or stew to expand during freezing.

•Defrost in the fridge overnight, or use the defrost setting on a microwave.

•When reheating, ensure that the food is piping hot before serving.

HOW TO JUICE

The benefits of juicing can’t be had simply by slurping on smoothies or swigging from a carton of orange juice from a shop’s chill cabinet. Even “virtuous brands” often contain a slug of natural sugar which is anathema to healthy weight maintenance and can become problematic for dental health if consumed regularly. In fact, the average packaged fruit smoothie contains some 11g/¼oz sugar per 100ml (3½fl oz/ cup) – or a staggering 22 teaspoons sugar per 1-litre (35floz/4 cups) carton. The peeling and blending process can also strip out the vitamin and fibre value of the ingredients.

Preparing fresh juices is vital in order to make a portion work its magic. To do this you need just one piece of equipment – a juicer (see below) – or a juice bar on speed dial. Many people initially think that juicing will be a real chore, but the majority are pleasantly surprised to find that it’s much easier than they thought it would be.

JUICERS

Take note that a juicer is not the same as a blender or food processor, although some food processors might have a juicing attachment. A good juicer will separate the juice from the pulp, creating a smooth liquid that concentrates the nutrients, rather than simply blending it all together smoothie style.

The best-quality juicers will efficiently juice all types of fruit, but basic juicers do not handle soft fruits very well. For this reason, where softer fruits are used in the recipes, the method suggests that the firmer fruits are juiced first, then the soft fruits and the juice are added to a blender or food processor and processed until smooth. But if you have a high-quality juicer, you can juice all the ingredients together.

Centrifugal models are at the lower end of the price scale and work by grating fruits and vegetables, then whizzing them around like a washing-machine so that the juice separates from the fibrous pulp. The only real downside of this type of juicer is that it won’t handle specialist ingredients such as herbs or wheatgrass, or deal well with stringy stalks. Depending on the model, these juicers sometimes struggle to produce much juice from soft fruits such as strawberries or blackberries. However, for novices they are probably a good starting point.

At the premium end of the market, good professional models offer power and precision and – crucially if you’re serious about juicing – are easy to clean and re-assemble. This end of the market is dominated by masticating (chewing) juicers, sometimes known simply as “slow-speed” juicers because they use a slower extraction process that results in a slightly superior quality juice.

Of course, there’s constant innovation. The latest of the premium masticating models now includes twin gears, bio-magnets and a three-stage juicing process. Granted, it sounds like something a mechanic in a garage would be telling you about, but I’m reliably informed that this produces a higher yield from the fruit and a higher bio-availability (absorption) of the super-nutritious portion it produces.

The “pro” juicers can handle any type of fruit, vegetable or herb that you choose to chuck in, but it usually takes longer to make the juice using this type of juicer as the ingredients fall into a narrower chute and therefore need more chopping. The best ones can even make ice cream! Some of them are a bit tricky to clean and so are frequently consigned to the back of the kitchen cupboard. If in doubt, ask for a recommendation from someone you know who has already invested.

Don’t forget to clean your juicer. This is not a pleasant task if you leave it too long and allow the juice and pulp to become dry and sticky. The easiest way is to dismantle the juicer, bin (or compost) the pulp and rinse all the removable parts under running water as soon as you’ve finished. That way, it only takes a minute or two.

INGREDIENTS

The recipes on pages 276–85 use a combination of fresh fruits and vegetables to create healthy and vibrant juices, which not only deliver a dose of vital nutrients (vitamins, minerals and phytochemicals) but also provide energy from carbohydrates found in the fruit and veg.

You can add a tablespoon of psyllium husks to your juices to boost the fibre content, help slow down the absorption of sugars and keep you feeling fuller for longer. Psyllium husks are easy to find in health food shops and are relatively inexpensive. They come from Plantago ovata, a plant native to India, and are regularly used to help improve and maintain regular GI transit and the passage of toxins out of the body. (See also pages 82–3.)

It’s also a good idea to add in an omega-3 oil supplement for its anti-inflammatory properties and to help with absorption of fat-soluble nutrients. (Many of the vitamins that are plentiful in fruit and vegetable are fat-soluble, which means they require additional fat intake to be absorbed properly.) This can either be a high-quality fish oil supplement in capsule form or a spoonful of vegetarian omega oil, which can be stirred into one or two of your juices. For all supplements, follow pack instructions carefully. If you’re on any medication, please check for contraindications or check with your doctor or healthcare practitioner before using them.

And while we’re on the subject… if you’re trying a juice fast at home, you‘ll be surprised at how much produce you need, so take plenty of heavy-duty bags to carry or transport your ingredients back from the shops!

CHOOSING ORGANIC

Granted (or so farmers and supermarket PRs keep telling me), regulations and good practice mean that the use of toxic fertilizers is on the wane, and their malign effects over-rated. But why take the risk of contaminated produce if organic fruit and vegetables are available?

Organic fruit and vegetables are still at a premium price, although special offers or bulk buys through the major supermarkets make some organic produce more affordable. According to the Environmental Working Group in the USA, the fruit and vegetables most likely to contain pesticide residues if you don’t go organic (listed in order, apples being the worst offenders) are:

1   Apples

2   Celery

3   Peppers

4   Peaches

5   Strawberries

6   Nectarines

7   Grapes

8   Spinach

9   Lettuce

10Cucumber (not as bad if you peel the skin)

11Blueberries

12Kale

If you’re not going to juice the skin, it’s generally safe to go non-organic. The low-risk category for non-organic fruits includes pineapple, avocado, mango, kiwi, melon and grapefruit. Whether you choose organic or non-organic, it’s always important to wash your fruit and vegetables thoroughly before you juice them.

MAKING THE PERFECT JUICE

Some of my favourite juice blends can be found in the fasting plan on page 282. Feel free to pick and choose juice recipes to suit your own preferences and by all means invent variations of your own, using similar ingredients. Variety is the spice of life so there really is no single “perfect” juice. I often find that the random “use-up-the-fruit-‘n’-veg leftovers” juice tastes amazing – in the world of juicing, experimentation is a good thing. Seasonal berries can add fantastic flavour and colour, and herbs make a bland-tasting juice really flavoursome.

Remember that all fruit and vegetables should be peeled or washed before juicing.

If you decide you’d like to have a go at creating your own rather than following recipes, there are some tips below to help you.

TOP TIPS:

•Make life easier for yourself by choosing fruits and vegetables that have a high water content as these give the most yield. The harder fruits and vegetables like apples, carrots, beetroot, oranges, melons, celery and some leafy greens all juice extremely well. Forget about avocados and bananas which are only suitable for blending into smoothies.

•Sweet juices are a nice treat but are too high in sugar for the duration of a juice fast. The best combination is vegetable juices sweetened with some fruit.

•When you start juicing vegetables, use ones that you already enjoy and slowly introduce new ingredients. No great rocket science there, but if aversion kicks in because a celery juice churns your stomach, the juicing habit simply isn’t going to stick.

•Vegetables grown underground, such as carrots, tend to be higher in sugar so balance these with some lower-sugar ingredients.

•Make no more than a quarter of your juice with dark green vegetables, otherwise you’ll most likely find it unpalatable. Juicing leafy greens becomes much easier if you roll the leaves into a little ball and then feed this into the machine. Cucumber has a mild flavour and makes an excellent vegetable base.

•If you want to enjoy the benefits of a nutrient-dense green juice, add a quarter to half a lemon or lime to the juice to counter any bitterness.

•When juicing thick-skinned fruits such as oranges, lemons and grapefruits, remove the peel but retain as much as possible of the white, pithy part just below the skin as this contains valuable nutrients. Always remove large stones.

•Fresh root ginger is an excellent addition if you can tolerate it. Ginger not only gives your juice a little “kick” but researchers have found that it can lower blood pressure and improve blood lipids and blood sugar control.

•Introduce herbs such as parsley and coriander when your creative juices are flowing!

KEEPING JUICES

To maximize the benefits of fresh juices, drink them within 15 minutes or store very carefully. You can make your juice last longer by reducing the oxidation process. Put your juice in a glass jar with an airtight lid and fill it to the very top. Restrict the amount of air in the jar to the minimum as oxygen will oxidize and damage the juice.

If you’re going to integrate juice fasting regularly into your routine you might want to invest in a food vacuum pump with a jar attachment. The juice can be stored in the jar and the vacuum pump can suck out the air to reduce oxygen damage. If you’re storing juice, the maximum amount of time recommended is 24 hours.

BREAKFASTS

OAT, DATE AND BANANA SMOOTHIE

SERVES 1

15g/½oz ready-to-eat dried dates

1 small banana, cut in half

30g/1oz/heaped ¼ cup porridge oats

210ml/7½fl oz/scant 1 cup skimmed or semi-skimmed milk

140g/5oz/generous ½ cup reduced-fat natural yogurt

3 tbsp whey protein powder (optional)

1Put the dates in a bowl, cover with warm water to soften or leave to soak in cold water for 2–3 hours, then drain.

2Put the drained dates and all the remaining ingredients in a blender or food processor and blend until smooth and creamy. Pour into a glass and serve immediately.

PEANUT BUTTER SMOOTHIE

SERVES 1

145ml/4¾fl oz/generous ½ cup skimmed or semi-skimmed milk

140g/5oz/generous ½ cup reduced-fat natural yogurt

2 tsp peanut butter (no added sugar or salt)

½ tsp cinnamon

1 tsp clear honey

1Put the milk, yogurt, peanut butter and cinnamon in a blender or food processor and blend until smooth and creamy. Pour into a glass, stir in the honey and serve immediately.

MANGO, APPLE AND GINGER SMOOTHIE

SERVES 1

½ mango

8mm/in piece of fresh root ginger, peeled and grated

210ml/7½fl oz/scant 1 cup apple juice

125g/4½oz/½ cup reduced-fat natural yogurt

35g/1¼oz/¼ cup whey protein powder (optional)

a little mineral water, if needed

1Peel the mango using a vegetable peeler and slice the flesh off the large, central stone.

2Put the mango in a blender or food processor. Add the apple juice yogurt and protein powder and blend until smooth and creamy. If the mixture is too thick, add a little mineral water, 1 tablespoon at a time. Pour into a glass and serve immediately.

MANGO AND PASSIONFRUIT YOATIE

SERVES 1

¾ mango

1 passionfruit

50g/1¾oz/½ cup porridge oats

125ml/4fl oz/½ cup orange juice

125g/4½oz/½ cup reduced-fat natural yogurt

a little mineral water, if needed

1Peel the mango using a vegetable peeler and slice the flesh off the large, central stone.

2Put the mango in a blender or food processor. Cut the passionfruit in half and scoop out the pulp and seeds into the blender.

3Add the oats orange juice and yogurt, and blend until smooth and creamy. If the mixture is too thick, add a little mineral water, 1 tablespoon at a time. Pour into a glass and serve immediately.

ANTIOXIDANT BLUEBERRY OATIE

SERVES 1

320ml/11fl oz/scant 1 cups skimmed or semi-skimmed milk

30g/1oz/¼ cup oatmeal

2 tbsp flaxseed

50g/1¾oz/ cup blueberries

3 tbsp whey protein powder (optional)

1Pour half the milk into a nonstick saucepan and bring to the boil over high heat, stirring frequently. Add the oatmeal and flaxseed, stir well and immediately turn the heat down to low. Cover the pan with a lid and cook for 15–30 minutes, stirring occasionally, until cooked to your preferred texture – the longer the oatmeal is cooked, the smoother it will be.

2Remove the pan from the heat and stir in the blueberries and the whey protein powder, if using. Allow the mixture to stand, covered, for 5–10 minutes. Stir again and serve with the remaining milk.

APPLE AND GINGER PORRIDGE

SERVES 1

55g/2oz/heaped ½ cup porridge oats

100ml/3½fl oz/generous cup skimmed or semi-skimmed milk

¾ apple, cored and grated

1.5cm/in piece of fresh root ginger, peeled and grated

1Put the oats, milk and 270ml/9½fl oz/generous 1 cup water in a nonstick saucepan. Bring to the boil over high heat, stirring frequently. Turn the heat down to medium and simmer for 10 minutes, stirring frequently, until the oats are cooked through and creamy.

2Stir in the apple and ginger and serve immediately.

FIG AND WALNUT PORRIDGE

SERVES 1

55g/2oz/heaped ½ cup porridge oats

100ml/3½fl oz/generous cup skimmed or semi-skimmed milk

1½ ready-to-eat dried figs, chopped

15g/½oz/ cup walnuts, chopped

¼ tsp freshly grated nutmeg

1½ tsp clear honey

1Put the oats, milk and 270ml/9½fl oz/generous 1 cup water in a nonstick saucepan. Bring to the boil over high heat, stirring frequently. Turn the heat down to medium and stir in the chopped figs. Simmer for 10 minutes, stirring frequently, until the oats are cooked through and creamy.

2Sprinkle the porridge with the walnuts, nutmeg and honey and serve immediately.

RAISIN QUINOA PORRIDGE

SERVES 1

70g/2½oz/heaped cup quinoa

210ml/7½fl oz/generous ¾ cup orange juice

30g/1oz/¼ cup raisins

1 tsp cinnamon

125g/4½oz/½ cup reduced-fat natural yogurt, to serve

1Put the quinoa, orange juice, raisins and cinnamon in a nonstick saucepan. Bring to the boil over high heat, stirring frequently. Turn the heat down to low and simmer for 20 minutes, stirring occasionally, until all the liquid has been absorbed. Remove the pan from the heat and leave to stand, covered, for 10 minutes.

2Serve topped with yogurt.

MINTED QUINOA FRUIT SALAD

SERVES 1

80g/2¾oz/heaped cup quinoa

2 tbsp chopped mint leaves

125g/4½oz/½ cup reduced-fat natural yogurt

70ml/2¼fl oz/generous ¼ cup apple juice

1 orange

50g/1¾oz/ cup blueberries

1Put 200ml/7fl oz/generous ¾ cup water in a saucepan and bring to the boil over high heat. Add the quinoa, then turn the heat down to low and simmer for 15 minutes or until the quinoa is soft. Leave to cool.

2Meanwhile, put the mint, yogurt and apple juice in a blender or food processor. Blend until smooth and creamy, then set aside.

3Using a sharp knife, cut a thin slice of peel and pith from each end of the orange. Put cut-side down on a plate and cut off the peel and pith in strips. Remove any remaining pith. Cut out each segment leaving the membrane behind. Squeeze the remaining juice from the membrane into a bowl and reserve.

4Put the segments in a serving bowl and pour in the reserved juice, then add the blueberries.

5Pour the yogurt mixture over the fruit and toss to coat, then mix in the quinoa and serve.

IMMUNITY-BOOSTING FRUIT BURST

SERVES 1

¼ pineapple

50g/1¾oz/ cup blueberries

½ kiwi fruit, peeled and sliced

DRESSING

160g/5¾oz/ cup reduced-fat natural yogurt

2 tbsp finely chopped mint leaves

1 tsp clear honey

grated zest of ½ lemon

1To make the dressing, put the yogurt in a bowl, then stir in the mint, honey and lemon zest.

2Using a sharp knife, top and tail the pineapple, then stand the pineapple upright and cut off the skin from top to bottom. Slice the pineapple into rings and remove the core using an apple corer or a sharp knife.

3Arrange the pineapple slices on a plate and fill the centre of each with the blueberries. Put the kiwi fruit around the outside, spoon the dressing on top and serve.

CITRUS SALAD WITH ALMONDS

SERVES 1

1 grapefruit

1 orange

2 satsumas

30g/1oz/ cup flaked almonds

1Using a sharp knife, cut a thin slice of peel and pith from each end of the grapefruit. Put cut-side down on a plate and cut off the peel and pith in strips. Remove any remaining pith. Cut out each segment leaving the membrane behind. Squeeze the remaining juice from the membrane into a bowl and reserve. Repeat with the other fruits.

2Cut the fruit segments into bite-sized pieces, taking care to catch any juice. Mix the fruit and any juice together, scatter with the almonds and serve.

FRUIT SALAD WITH CRUNCHY NUTS

SERVES 1

½ orange

½ grapefruit

¼ cantaloupe melon, peeled, deseeded and chopped

50g/1¾oz/¼ cup strawberries, hulled

50g/1¾oz/ cup blueberries

15g/½oz/scant ¼ cup flaked almonds

15g/½oz/ cup hazelnuts, chopped

1½ tsp clear honey

1Using a sharp knife, cut a thin slice of peel and pith from each end of the orange. Put cut-side down on a plate and cut off the peel and pith in strips. Remove any remaining pith. Cut out each segment leaving the membrane behind. Squeeze the remaining juice from the membrane into a bowl and reserve. Repeat with the grapefruit.

2Put the citrus fruits and the reserved juice in a serving bowl and mix in the melon, strawberries and blueberries. Top with the almonds and hazelnuts, then drizzle with the honey and serve.

LUXURY NUT MUESLI WITH FLORIDA COCKTAIL

SERVES 1

30g/1oz/scant cup porridge oats

10g/¼oz/ cup flaked almonds

15g/½oz/ cup walnuts

10g/¼oz/ cup oat bran or wheat bran

½ ruby grapefruit

1 orange

80g/2¾oz/ cup reduced-fat natural yogurt, to serve

1Preheat the oven to 160°C/315°F/Gas 2½. Spread the oats, almonds, walnuts and bran evenly over a baking tray and cook in the oven for 5 minutes.

2Remove the tray from the oven, turn the mixture over and return to the oven for a further 5 minutes until crisp. Leave to cool for 10 minutes, then crumble into a serving bowl.

3Using a sharp knife, cut a thin slice of peel and pith from each end of the grapefruit. Put cut-side down on a plate and cut off the peel and pith in strips. Remove any remaining pith. Cut out each segment leaving the membrane behind. Squeeze the remaining juice from the membrane into a bowl and reserve. Repeat with the orange. Mix the grapefruit and orange together with the reserved juice, put on top of the muesli mixture and serve with yogurt.

BANANA MUESLI

SERVES 1

35g/1¼oz/ cup porridge oats

1½ tbsp whole spelt

1 banana, sliced

VANILLA MILK

280ml/9¾fl oz/generous 1 cup skimmed or semi-skimmed milk

¾ tsp vanilla extract

2½ tbsp whey protein powder (optional)

1Preheat the oven to 160°C/315°F/Gas 2½. Spread the oats and spelt evenly over a baking tray and cook in the oven for 5 minutes.

2Take the tray out of the oven, turn the mixture over and return to the oven for a further 5 minutes until crisp. Leave to cool for 10 minutes, then crumble into a serving bowl, and put the banana slices on top.

3To make the vanilla milk, pour the milk into a blender or food processor and add the vanilla and protein powder, if using. Process until well mixed. Pour over the cereal and serve.

CREAMY SULTANA AND APPLE MUESLI

SERVES 1

40g/1½oz/heaped cup porridge oats

30g/1oz/¼ cup sultanas

55ml/1¾fl oz/scant ¼ cup skimmed or semi-skimmed milk

90g/3¼oz/ cup reduced-fat natural yogurt

1 tsp clear honey

½ tsp cinnamon

½ apple, cored and grated

½ pear, peeled, cored and sliced

1Put the oats, sultanas, milk, yogurt, honey and cinnamon in a bowl. Stir well, cover with cling film and leave in the fridge for at least 20 minutes until the sultanas have softened and the oats are creamy.

2Stir in the apple, and serve with pear slices on top.

NUT AND SEED GRANOLA

SERVES 4

100g/3½oz/1 cup porridge oats

2 tbsp clear honey

20g/¾oz/scant ¼ cup walnuts

20g/¾oz/¼ cup flaked almonds

2 tbsp pumpkin seeds

2 tbsp sesame seeds

TO SERVE

1 canteloupe melon, peeled, deseeded and cut into bite-sized pieces

200g/7oz/1 cup strawberries, hulled

320g/11¼oz/heaped 1¼ cups reduced-fat natural yogurt

1Preheat the oven to 160°C/315°F/Gas 2½. Put the oats, honey, walnuts, almonds, pumpkin seeds and sesame seeds in a bowl and mix well. Spread the mixture evenly over a baking tray and cook in the oven for 5 minutes.

2Remove the tray from the oven, turn the mixture over and return to the oven for a further 5 minutes until crisp. Leave to cool for 10 minutes. Store in an airtight container until ready to serve. The leftover granola will keep in an airtight container for up to 1 month.

3To serve, crumble the granola into serving bowls, top with melon and strawberries and spoon over the yogurt.

FRUITY GRANOLA

SERVES 4

180g/6¼oz/heaped 1¾ cups porridge oats

30g/1oz/ cup flaked almonds

30g/1oz/¼ cup flaxseed

4 tsp clear honey

30g/1oz/scant ¼ cup dried apple

30g/1oz/scant ¼ cup dried apricot

30g/1oz/scant ¼ cup dried banana

VANILLA MILK

180ml/6fl oz/¾ cup skimmed or semi-skimmed milk

2 tsp vanilla extract

1Preheat the oven to 180°C/350°F/Gas 4. Put the oats, almonds, flaxseed and honey in a bowl and stir well. Spread the mixture evenly over a baking tray and cook in the oven for 10 minutes.

2Remove the tray from the oven, turn the mixture over and return to the oven for a further 5–10 minutes until golden brown. Leave to cool for 10 minutes, then mix in the dried fruits and store in an airtight container until ready to serve. The leftover granola will keep in an airtight container for up to 1 month.

3To make the vanilla milk, pour the milk and vanilla extract into a jug and stir well. Pour the vanilla milk over the granola and serve.

SPICED GRANOLA

SERVES 4

140g/5oz/1 cups porridge oats

120g/4¼oz/1 cup mixed nuts

2 tsp cinnamon

juice of ½ orange

TO SERVE

320g/11¼oz/scant 1 cups reduced-fat natural yogurt

200g/7oz/1 cup strawberries, hulled

1Preheat the oven to 180°C/350°F/Gas 4. Put the oats, nuts, cinnamon and orange juice in a bowl and stir well. Spread the mixture evenly over a baking tray and cook in the oven for 10 minutes. Remove the tray from the oven, turn the mixture over and return to the oven for a further 5–10 minutes until golden brown. Leave to cool for 10 minutes. Store in an airtight container until ready to serve. The leftover granola will keep in an airtight container for up to 1 month.

2Once cooled, crumble the granola into a serving glass and serve topped with the yogurt and strawberries.

POACHED EGGS

SERVES 1

2 tsp white wine vinegar

2 eggs

2 slices of rye bread, toasted, to serve

1Fill a frying pan with water to a depth of about 4cm/1½in and bring to the boil over high heat. Turn the heat down to medium and add the vinegar. Crack the eggs into two cups or ramekins and gently tip the eggs into the water. Simmer over a gentle heat for 2–3 minutes, occasionally basting the tops of the eggs with water, until the whites are set and the yolks are runny, or cook for longer if you prefer your egg yolks well done.

2Remove the eggs from the pan using a slotted spoon and drain on kitchen paper. Serve immediately on toasted rye bread.

TOMATO, PEPPER AND ONION SCRAMBLED EGGS

SERVES 1

2 eggs

1 tsp olive oil

½ tomato, diced

½ spring onion, white part only, thinly sliced

½ red pepper, deseeded and diced

salt and freshly ground black pepper

1 slice of toasted rye or wholemeal bread, or 2 oatcakes, to serve

1Put the eggs in a small bowl and beat well. Season lightly with salt and pepper.

2Heat the oil in a nonstick saucepan over a gentle heat. Pour the eggs into the pan and cook very gently, stirring constantly, for 1–2 minutes. Add the tomato, spring onion and red pepper and cook for a further 1–2 minutes until the mixture thickens into soft curds and is still slightly runny. Serve immediately with toasted bread or oatcakes.

MUSHROOM AND SPINACH SCRAMBLED EGGS

SERVES 1

2 eggs

1 tsp olive oil

80g/2¾oz mushrooms, chopped

½ spring onion, white part only, thinly sliced

1 small handful of spinach, chopped

salt and freshly ground black pepper

1 slice of toasted rye or wholemeal bread, or 2 oatcakes, to serve

1Put the eggs in a small bowl and beat well. Season lightly with salt and pepper.

2Heat the oil in a nonstick saucepan over medium heat. Add the mushrooms and spring onion and cook for 2–3 minutes, until beginning to soften.

3Pour the eggs into the pan and cook very gently, stirring constantly, for 1–2 minutes. Add the spinach and cook for a further 1–2 minutes, stirring constantly, until the egg thickens into soft curds but is still slightly runny and the spinach starts to wilt. Serve immediately with toasted bread or oatcakes.

ONION OMELETTE WITH FETA AND TOMATOES

SERVES 1

1 tsp olive oil

¼ red onion, sliced

2 eggs

40g/1½oz reduced-fat feta cheese, crumbled

4 cherry tomatoes, cut in half

4 tbsp chopped parsley leaves

1Heat the oil in a nonstick frying pan over medium heat, add the onion and cook for 2–3 minutes until golden.

2Put the eggs in a small bowl and beat well, then pour them into the pan. As the egg begins to set, keep lifting the edges gently and tilting the pan to let the uncooked egg trickle underneath. Cook for 2–3 minutes until bubbling on top, then flip the omelette over and cook for a further 2–3 minutes until just set.

3Slide the omelette on to a plate, top with the feta cheese and tomatoes, sprinkle with parsley and serve immediately.

THAI-STYLE MUSHROOM OMELETTE

SERVES 1

2 tsp olive oil

¼ garlic clove, crushed

¼ tsp chilli flakes

1 spring onion, white part only, sliced

30g/1oz/ cup bean sprouts

90g/3¼oz button mushrooms, sliced

50g/1¾oz oyster mushrooms, sliced

1 tbsp tamari soy sauce

2 eggs

salt and freshly ground black pepper

1Heat half the oil in a nonstick frying pan over medium heat. Add the garlic, chilli flakes, spring onion, bean sprouts and mushrooms and fry over high heat for 2 minutes, stirring frequently. Stir in the soy sauce, then transfer the mixture to a plate and keep it warm.

2Put the eggs in a small bowl and beat well. Season lightly with salt and pepper. Using the same frying pan, heat the remaining oil over medium heat, then pour the egg mixture into the pan. As the egg begins to set, keep lifting the edges gently and tilting the pan to let the uncooked egg trickle underneath. Cook for 2–3 minutes until bubbling on top, then flip the omelette over and cook for a further 2–3 minutes until just set.

3Slide the omelette on to a plate and put the mushroom mixture on top. Carefully fold the omelette in half and serve immediately.

SMOKED SALMON OMELETTE

SERVES 1

1 tsp olive oil

2 eggs

1 small handful of spinach, chopped

14 chives, chopped

70g/2½oz smoked salmon, thinly sliced

1Heat the oil in a nonstick frying pan over medium heat. Put the eggs in a medium bowl and beat well. Stir in the spinach and chives, then pour the mixture into the pan. As the egg begins to set, keep lifting the edges gently and tilting the pan to let the uncooked egg trickle underneath. Cook for 2–3 minutes until bubbling on top, then flip the omelette over and cook for a further 2–3 minutes until just set.

2Slide the omelette on to a plate and put the slices of salmon on top. Carefully fold the omelette in half and serve immediately.

BREAKFAST BURRITO

SERVES 1

2 eggs

½ red pepper, deseeded and chopped

2 tomatoes, chopped

70g/2½oz/ cup tinned haricot beans in water (no added salt), drained and rinsed

¼ red chilli, deseeded and finely chopped

1 tsp olive oil

1 whole-wheat tortilla

1Put the eggs in a bowl and whisk well. Add the pepper, tomatoes, haricot beans and chilli and mix well.

2Preheat the grill to medium. Heat the oil in a nonstick frying pan over medium heat. Add the egg mixture to the frying pan and leave to cook for 3–4 minutes until the egg is beginning to set, then stir and leave to cook for a further 1–2 minutes until cooked through.

3Put the tortilla on the grill rack and lightly toast under the preheated grill.

4Spread the egg mixture evenly over the tortilla, then fold the bottom edge over to enclose the filling. Fold the left- and right-hand sides of the tortilla across the centre, leaving the top open, and serve.

FETA AND SPINACH PANCAKES

SERVES 1

30g/1oz/scant ¼ cup wholemeal flour

½ egg, beaten

30g/1oz frozen spinach, defrosted and drained

30g/1oz reduced-fat feta cheese, crumbled

1 tsp olive oil

40g/1½oz reduced-fat soft cheese

½ tomato, diced

salt and freshly ground black pepper

1Sift the flour into a bowl, then tip in the bran left in the sieve. Add the egg and beat well to form a smooth batter. Mix in the spinach and feta cheese, and season lightly with salt and pepper.

2Heat the oil in a nonstick frying pan over medium heat. Add enough batter to thinly cover the base of the frying pan. Cook until the pancake begins to bubble on top, then flip it over and cook for 2–3 minutes until golden brown on both sides. Transfer to a plate and keep the pancake warm while you cook the remaining batter in the same way to make a second pancake. Put the soft cheese and tomato in a small bowl and mix well.

3Put the pancakes on a serving plate and spread the soft cheese and tomato mixture over the top. Serve immediately.

APPLE AND VANILLA PANCAKES

SERVES 1

80g/2¾oz/heaped ½ cup wholemeal flour

¾ tsp baking powder

½ egg

80ml/2½fl oz/ cup skimmed or semi-skimmed milk

½ apple, cored and grated

½ tsp vanilla extract

1 tsp olive oil

45ml/1½fl oz/3 tbsp reduced-fat natural yogurt

50g/1¾oz/¼ cup strawberries, hulled and sliced

2 tsp clear honey

1Sift the flour and baking powder into a bowl and tip in the bran left in the sieve. Mix well. Add the egg, milk, apple and vanilla extract and beat to make a batter.

2Heat the oil in a frying pan over medium heat. Add tablespoonfuls of batter to the pan in small rounds (you may have to do this in batches) and cook until the pancakes begin to bubble on top, then flip them over and cook for 2–3 minutes until golden brown.

3Mix the yogurt and strawberries together in another bowl. Put the pancakes on a plate, top with the strawberry yogurt, then drizzle with the honey and serve.

PEAR AND GINGER BREAKFAST MUFFINS

SERVES 4

75g/2½oz/½ cup spelt flour

1 tsp baking powder

½ tsp bicarbonate of soda

½ tsp cinnamon

½ tsp ground ginger

a pinch of freshly grated nutmeg

75g/2½oz/¾ cup porridge oats

60ml/2fl oz/¼ cup reduced-fat natural yogurt

2 eggs

110 g/3¾oz/½ cup pear purée (or baby fruit purée)

100g/3½oz/scant ½ cup clear honey

50g/1¾oz/heaped cup raisins

¾ pear, peeled, cored and diced

1 pot of yogurt or 1 piece of fruit per person (optional), to serve

1Preheat the oven to 190°C/375°F/Gas 5 and line four cups of a muffin tin with paper cases. Sift the flour, baking powder, bicarbonate of soda, cinnamon and ginger into a large bowl and stir in the nutmeg and oats. Make a well in the centre of the mixture and add the yogurt, eggs, pear purée and honey, then stir gently until it forms a cake-like batter. Add the raisins and pear, then stir gently to combine.

2Divide the mixture into the paper cases and bake for 20–25 minutes until a skewer inserted into the centre of a muffin comes out clean.

3Leave the tin to cool on a wire rack for 5 minutes before removing the muffins from the tin and serving warm. (The muffins can be made in advance and frozen, then defrosted overnight and reheated in the morning.)

4Serve 1 muffin per person with a pot of natural yogurt or a piece of fruit, if you like.

LUNCHES

CHICKEN, BUTTERNUT SQUASH AND SPINACH SOUP

SERVES 4

4 tsp olive oil

1 red chilli, deseeded and finely chopped

1 onion, finely chopped

4 small garlic cloves, crushed

320g/11¼oz skinless, boneless chicken, diced

1 butternut squash, peeled, deseeded and cut into bite-sized chunks

1.25l/44fl oz/5 cups low-sodium vegetable stock

120g/4¼oz/scant ½ cup red lentils

4 small handfuls of spinach

2 handfuls of coriander leaves, chopped

½ tsp cayenne pepper, or to taste

4 slices of wholemeal bread or 8 oatcakes, to serve

1Heat the oil in a large nonstick saucepan over medium heat. Reserve a few pieces of chilli for serving, then add the remainder to the pan along with the onion and garlic. Cook for 10 minutes, stirring frequently, until golden.

2Add the chicken and butternut squash to the pan and stir well. Turn up the heat to medium–high and cook for 10 minutes, stirring occasionally.

3Pour the stock into the pan, then add the lentils. Bring to the boil over high heat, then reduce the heat to medium, cover with a lid and simmer for 15 minutes or until the chicken is cooked through and the lentils are soft.

4Stir in the spinach and three-quarters of the coriander and cook for 1–2 minutes until the spinach has wilted. Adjust the consistency of the soup with boiling water, if it seems too thick.

5Season to taste with cayenne pepper, then sprinkle with the remaining chilli and coriander. Serve with wholemeal bread or oatcakes.

ASIAN-STYLE CHICKEN NOODLE SOUP

SERVES 4

200g/7oz dried glass noodles

4 tsp olive oil

2 garlic cloves, crushed

8cm/3¼in piece of fresh root ginger, peeled and grated

2 onions, finely chopped

2 lemongrass stalks, crushed with the side of a knife

1.25l/44fl oz/5 cups low-sodium chicken stock

650g/1lb 7oz skinless, boneless chicken, cut into thin strips

1 carrot, cut into matchsticks

1 red pepper, deseeded and cut into matchsticks

1 small handful of coriander leaves, chopped

1½ red chillies, deseeded and finely chopped

1Put the noodles in a heatproof bowl, cover with boiling water and leave to soak for 10–15 minutes, then drain. (If you are planning to freeze the soup, soak the noodles for 8–10 minutes so that they still have plenty of “bite”.)

2Heat the oil in a nonstick saucepan over a medium–high heat. Add the garlic, ginger, onions and lemongrass and fry, stirring frequently for 3 minutes.

3Pour the stock into the pan, then add the chicken, carrot, pepper and noodles. Bring to the boil over high heat, then turn the heat down to medium and simmer for 5 minutes or until the chicken is cooked through.

4Remove the pan from the heat and stir in the coriander and chillies. Leave to stand for 5 minutes, then remove and discard the lemongrass. Serve.

SPLIT PEA SOUP WITH HAM AND CHIVES

SERVES 4

1 handful of chives, finely chopped

150g/5½oz/scant cup reduced-fat natural yogurt

4 tsp olive oil

1 onion, chopped

2 garlic cloves, crushed

2 carrots, diced

320g/11¼oz/scant 1½ cups split peas

1.6l/56fl oz/6½ cups low-sodium vegetable stock

300g/10½oz lean cooked ham, chopped

1Reserve a few teaspoons of chopped chives for serving, then put the remainder in a small bowl with the yogurt. Mix well, then cover with cling film and keep in the fridge until needed.

2Heat the oil in a large nonstick saucepan over medium heat. Add the onion and garlic, and fry for 6 minutes or until golden, stirring occasionally. Add the carrots and fry for a further 5 minutes or until soft.

3Add the split peas and stock, stir and bring to the boil over high heat. Reduce the heat to low, partially cover with a lid and simmer for 1 hour or until the split peas are tender.

4Pour the soup into a blender or food processor and blend until smooth. Return the soup to the rinsed saucepan and reheat gently. Ladle into bowls and top with the ham and the chive yogurt, and sprinkle over the reserved chives. Serve immediately.

VEGETABLE SOUP

SERVES 4

32 asparagus spears

4 tsp olive oil or rapeseed oil

1 onion, roughly chopped

2 garlic cloves, crushed

4 carrots, chopped into bite-sized pieces

280g/10oz potatoes, chopped into bite-sized pieces

2 leeks, sliced

1.25l/44fl oz/5 cups low-sodium vegetable stock

185g/6½oz/¾ cup reduced-fat natural yogurt

4 slices of wholemeal bread or 8 oatcakes, to serve

1Snap off and discard any woody ends from the asparagus stalks at the point where they break easily, then chop the asparagus into bite-sized chunks. Heat the oil in a large nonstick saucepan over medium heat. Add the onion and garlic, and cook for 2 minutes, stirring occasionally.

2Add the carrots, potatoes, leeks, asparagus and stock, and bring to the boil over high heat. Reduce the heat to low, cover the saucepan with a lid and simmer for 15 minutes or until all the vegetables are tender.

3Stir in the yogurt and serve with wholemeal bread or oatcakes.

MINESTRONE SOUP

SERVES 4

4 tsp olive oil

2 carrots, diced

1 onion, chopped

4 celery sticks, chopped

2 garlic cloves, chopped

4 handfuls of kale, roughly chopped

1 small handful of parsley leaves, chopped

400g/14oz/2 cups tinned cannellini beans (no added salt), drained and rinsed

550g/1lb 4oz/2¼ cups tinned chopped tomatoes

650ml/22½fl oz/generous 2½ cups low-sodium vegetable stock

40g/1oz Parmesan cheese, grated

4 slices of wholemeal bread or 8 oatcakes, to serve

1Heat the oil in a large nonstick saucepan over medium heat. Add the carrots, onion and celery and cook for 10 minutes, stirring occasionally, until soft.

2Add the garlic, kale and half the parsley, and cook for 2–3 minutes, stirring frequently. Add the cannellini beans, tomatoes and stock. Bring to the boil over high heat, then reduce the heat to low, cover with a lid and simmer for 30 minutes.

3Stir in the remaining parsley, sprinkle with the Parmesan and serve with wholemeal bread or oatcakes.

BUTTERNUT SQUASH AND MISO SOUP

SERVES 4

4 tsp olive oil

1 onion, finely chopped

6cm/2½in fresh root ginger, peeled and grated

2 garlic cloves, crushed

1.25l/44fl oz/5 cups low-sodium vegetable stock

1 butternut squash, peeled, deseeded and chopped into bite-sized chunks

100g/3½oz/½ cup tinned sweetcorn (no added salt or sugar), drained

140g/5oz mushrooms, cut into quarters

280g/10oz firm tofu, chopped into bite-sized chunks

6 tbsp miso

4 slices of wholemeal bread or 8 oatcakes, to serve

1Heat the oil in a large nonstick saucepan over medium heat. Add the onion, ginger and garlic and cook for 3–5 minutes, stirring occasionally, until golden.

2Pour the stock into the pan and add the butternut squash, sweetcorn, mushrooms and tofu. Bring to the boil over high heat, then reduce the heat to medium, cover with a lid and simmer for 15 minutes or until the squash is tender. Add the miso and stir well. Serve with wholemeal bread or oatcakes.

SPICED LENTIL SOUP

SERVES 4

4 tsp olive oil or coconut oil

1 onion, finely chopped

2 garlic cloves, crushed

6cm/2½in piece of fresh root ginger, peeled and grated

1 handful of coriander leaves, chopped

2 tsp ground allspice

¼ tsp chilli powder

800ml/28fl oz/scant 3½ cups low-sodium vegetable stock

200g/7oz/heaped ¾ cup red lentils

1.2l/40fl oz/4¾ cups reduced-fat coconut milk

4 slices of wholemeal bread or 8 oatcakes, to serve

1Heat the oil in a large nonstick saucepan over medium heat. Add the onion and cook for 5 minutes, stirring occasionally, until soft, then add the garlic and ginger and cook for a further 4 minutes. Stir in the coriander, allspice and chilli and cook for a further 3 minutes, stirring continuously.

2Pour the stock into the pan, then add the lentils and coconut milk. Bring to the boil over high heat, then reduce the heat to medium and simmer for 20 minutes or until the lentils are soft. If you prefer a smooth soup, pour the soup into a blender and blend until smooth. Serve with wholemeal bread or oatcakes.

CHICKEN, MOZZARELLA AND TOMATO SALAD

SERVES 1

80g/2¾oz skinless, boneless chicken breast

80g/2¾oz mozzarella, sliced

4 tbsp chopped basil leaves

1 handful of salad leaves

1 tomato, sliced

DRESSING

½ tbsp pesto

½ tsp olive oil

1Preheat the grill to medium. Put the chicken on the grill rack and grill for 5 minutes. Turn the chicken over and grill for a further 4–5 minutes until cooked through. Allow to rest for 5 minutes, then cut into slices.

2Meanwhile, put the mozzarella, basil and salad leaves in a bowl and gently mix together.

3To make the dressing, put the pesto and olive oil in a small bowl and stir well. Drizzle the dressing over the mozzarella salad and toss lightly, then transfer to a serving plate. Lay the tomato slices over the top and finish with the chicken slices, then serve.

CHICKEN SALAD WITH APRICOT AND MINT DRESSING

SERVES 1

½ cos or romaine lettuce, chopped

¼ cucumber, chopped

1 tomato, chopped

80g/2¾oz cooked chicken breast, sliced

3 tbsp flaked almonds

DRESSING

15g/½oz sugar-free, dried unsulphured apricots

2 tbsp chopped mint leaves

grated zest of ½ orange

1 tsp clear honey

2 tsp olive oil

½ tsp wholegrain mustard

1 tbsp white wine vinegar

1To make the dressing, put the apricots in a heatproof bowl and pour over enough boiling water to cover. Leave to soak for 10 minutes until soft, then drain.

2Put the apricots, mint, orange zest, honey, oil, mustard and vinegar in a food processor and blend until smooth.

3Put the lettuce, cucumber and tomato in a bowl, pour over the dressing and toss gently. Transfer to a serving plate, top with the chicken and almonds, then serve.

SMOKED MACKEREL, BEETROOT AND BEAN SALAD

SERVES 1

1 handful of baby spinach leaves

1 cooked beetroot, peeled and sliced

2 tomatoes, sliced

70g/2½oz/ cup tinned haricot beans (no added salt), drained and rinsed

120g/4¼oz smoked mackerel

DRESSING

2 tbsp reduced-fat crème fraîche

2 tbsp chopped parsley leaves

juice of ¼ lemon

1Put all the dressing ingredients in a small bowl and whisk well.

2Put the spinach on a serving plate. Put the beetroot, tomatoes and beans in a bowl and toss gently. Spoon the mixture over the spinach, then top with the mackerel. Drizzle with the dressing and serve.

NEW POTATO, SALMON AND SPINACH SALAD

SERVES 1

165g/5¾oz new potatoes, unpeeled

2 tbsp reduced-fat crème fraîche

16 chives, finely chopped

1 handful of baby spinach leaves

110g/3¾oz tinned salmon in spring water, drained

1Put the potatoes in a saucepan, cover with water and bring to the boil over high heat, then reduce the heat to medium and simmer for 15 minutes or until tender. Drain and leave to cool for 10 minutes, then cut each potato in half.

2Put the crème fraîche and three-quarters of the chives in a large bowl and stir well.

3Put half the spinach on a serving plate. Roughly chop the remaining spinach and add it to the bowl with the crème fraîche mixture. Add the salmon and potatoes and mix gently.

4Spoon the mixture over the spinach, sprinkle the remaining chives over the top and serve.

SALMON AND PUY LENTIL SALAD

SERVES 1

olive oil, for greasing

165g/5¾oz skinless and boneless salmon fillet

200g/7oz/1 cup tinned Puy lentils (no added salt), drained and rinsed

juice of ½ lemon

½ garlic clove, crushed

¼ cucumber, chopped

7 cherry tomatoes, quartered

1 handful of salad leaves

salt and freshly ground black pepper

lemon wedge, to serve

DRESSING

2 tbsp reduced-fat natural yogurt

2 tbsp chopped parsley leaves

1To make the dressing, put the yogurt and parsley in a bowl and stir well.

2Preheat the grill to high and lightly oil a baking tray. Put the salmon on the baking tray and grill for 4 minutes on each side until cooked through, the flesh is opaque and the top is slightly golden; the fish will flake easily when a knife is inserted into it.

3Meanwhile, put the lentils in a bowl and add the lemon juice, garlic, cucumber and tomatoes. Season to taste with salt and pepper and toss gently.

4Flake the salmon with a fork and mix it into the lentil mixture.

5Put the salad leaves on a serving plate, spoon the lentil mixture on top and pour the dressing over. Serve with a lemon wedge for squeezing over.

PRAWN, BEETROOT, AVOCADO AND MANGO SALAD

SERVES 1

80g/2¾oz cooked and peeled king prawns

½ mango

1 cooked beetroot, peeled and roughly chopped

4 cherry tomatoes, cut in half

1 avocado, peeled, pitted and chopped

juice of ¼ lime

1 handful of rocket

1 handful fresh coriander leaves, chopped

2 tbsp chopped mint leaves

freshly ground black pepper

1Make a shallow cut down the centre of the curved backs of the prawns. Pull out the black vein with a cocktail stick or your fingers, then rinse the prawns thoroughly. Set aside.

2Peel the mango half using a vegetable peeler and cut the flesh into slices.

3Put the mango, beetroot, tomatoes and avocado in a serving bowl. Top with the prawns, drizzle the lime juice over and toss lightly. Add the rocket leaves, coriander and mint, then season lightly with black pepper and serve.

KING PRAWN COCKTAIL

SERVES 1

80g/2¾oz cooked and peeled king prawns

60g/2¼oz/¼ cup tinned green lentils (no added salt), drained and rinsed

1 handful of salad leaves

2 tomatoes, thinly sliced

¼ cucumber, thinly sliced

½ tsp paprika

SAUCE

70g/2½oz/heaped ¼ cup reduced-fat natural yogurt

juice of ½ lemon

1 tbsp tomato ketchup

4 tbsp chopped parsley leaves

1Make a shallow cut down the centre of the curved backs of the prawns. Pull out the black vein with a cocktail stick or your fingers, then rinse the prawns thoroughly. Set aside.

2To make the sauce, put the yogurt, lemon juice, tomato ketchup and parsley in a bowl and mix well. Add the prawns and lentils to the sauce and mix well.

3Put the salad leaves in a serving bowl, then add a layer of tomatoes and cucumber. Add the prawn mixture and sprinkle with the paprika, then serve.

IRON-BOOST BEAN SALAD

SERVES 1

60g/2¼oz/¼ cup brown rice

235g/8½oz/¾ cup tinned mixed beans (no added salt), drained and rinsed

zest of 1 lemon

juice of ½ lemon

3 tbsp chopped coriander leaves

½ tsp olive oil

1 large handful of baby spinach leaves

salt and freshly ground black pepper

1Rinse the rice under cold running water, then put it in a saucepan and cover with cold water. Bring to the boil and simmer for 35 minutes until tender, or according to the packet instructions. Drain.

2Meanwhile, put the beans, lemon zest and juice, coriander and olive oil in a bowl and mix well. Season lightly with salt and pepper.

3Stir the rice into the bean mixture. (Alternatively, if you are not eating the salad straight away, leave the rice to cool, then chill it for up to 1 day until you are ready to use it. Stir it into the bean mixture just before serving.) Put the spinach on a serving plate, spoon the rice and beans on top and serve.

GOAT’S CHEESE, WALNUT AND APPLE SALAD

SERVES 1

1 large handful of baby spinach leaves

15g/½oz/ cup chopped walnuts

1 small apple, cored and sliced

1 tomato, sliced

olive oil, for drizzling

balsamic vinegar, for drizzling

55g/2oz goat’s cheese, thinly sliced

salt and freshly ground black pepper

1Put the spinach, walnuts, apple and tomato in a bowl and drizzle with olive oil and balsamic vinegar.

2Toss well and season lightly with salt and pepper. Put the goat’s cheese on top of the salad and serve.

PIRI-PIRI CHICKEN

SERVES 1

140g/5oz skinless, boneless chicken breast

60g/2¼oz/¼ cup brown rice

½ carrot, grated

¼ courgette, grated

4 cherry tomatoes, halved

¼ red pepper, deseeded and sliced

2 tbsp reduced-fat natural yogurt

salt and freshly ground black pepper

1 handful of salad leaves, to serve

MARINADE

1½ tsp piri-piri sauce

2 tbsp chopped coriander leaves

1To make the marinade, put the piri-piri sauce and coriander in a small bowl and mix well. Put the chicken in a flat, non-metallic dish and pour the marinade over it. Work the marinade mixture well into the flesh with your fingers. Cover with cling film and leave to marinate in the fridge for at least 30 minutes or up to 2 hours.

2Rinse the rice under cold running water, then put it in a saucepan and cover with cold water. Bring to the boil and simmer for 35 minutes until tender, or according to the packet instructions. Drain.

3Preheat the grill to medium. Put the marinated chicken on the grill rack and grill for 4–5 minutes on each side until cooked through.

4Put the rice in a bowl, add the carrot, courgette, tomatoes and pepper and mix well. Season lightly with salt and pepper.

5Put the rice mixture on a serving plate and top with the grilled chicken. Drizzle with the yogurt and serve with the salad leaves.

STICKY CHICKEN WITH MANGO COUSCOUS

SERVES 1

¼ mango

¼ cucumber, diced

1 tomato, chopped into small pieces

1 tsp ground cumin

1 tbsp white wine vinegar

1½ spring onions, white part only, thinly sliced

1 tsp wholegrain mustard

1 tsp honey

165g/5¾oz skinless, boneless chicken breast, cut into thin strips

60g/2¼oz/ cup couscous

10g/¼oz/ cup flaked almonds

1 handful of salad leaves, to serve

1Peel the mango quarter using a vegetable peeler and cut the flesh into slices. Put the mango slices in a bowl and add the cucumber and tomato, then toss with the cumin, vinegar and spring onions.

2Preheat the grill to medium. Put the mustard and honey in a small bowl and mix well. Put the chicken on a baking tray and brush with half the mustard mixture. Grill for 5 minutes, then turn the chicken over and brush with the remaining mustard mixture. Grill for a further 5 minutes until the chicken is cooked through.

3Meanwhile, put the couscous in a heatproof bowl and pour over 80ml/2½fl oz/ cup boiling water. Cover and set aside for 5–10 minutes until the water has been absorbed. Fluff the couscous with a fork.

4Stir the mango mixture into the couscous, spoon on to a serving plate and put the chicken strips on top. Sprinkle with the almonds and serve with salad leaves.

TURKEY WRAP

SERVES 1

½ avocado, peeled, pitted and chopped

1 whole-wheat tortilla

4 cherry tomatoes, roughly chopped

50g/1¾oz cooked turkey breast, thinly sliced

1 small handful of rocket

1 tbsp chopped basil leaves

1Spread the avocado evenly over the tortilla, then add a layer of tomatoes and turkey. Top with the rocket and basil.

2Fold the bottom edge of the tortilla over to enclose the filling, then fold the left- and right-hand sides across the centre, leaving the top open. Serve.

TURKEY, CHILLI AND ALMOND STIR-FRY

SERVES 1

1 tsp coconut oil

100g/3½oz skinless and boneless turkey breast, cut into thin strips

1.5cm/in piece of fresh root ginger, peeled and grated

1 garlic clove, chopped

3 spring onions, white part only, sliced

1 red pepper, deseeded and

sliced 70g/2½oz/heaped cup tinned sweetcorn (no added sugar or salt), drained

3 tbsp flaked almonds

½ red chilli, deseeded and chopped

1½ tbsp tamari soy sauce

1Heat half the oil in a nonstick frying pan or wok over medium heat. Add the turkey and fry for 3–5 minutes, stirring frequently, until cooked. Remove from the pan and set aside.

2Heat the remaining oil in the frying pan over medium heat, then add the ginger, garlic, spring onions, pepper, sweetcorn, almonds and chilli and stir-fry for 3 minutes.

3Return the turkey to the pan and add the soy sauce and 2 tablespoons water. Cook until bubbling, then tip into a bowl and serve.

TERIYAKI BEEF STIR-FRY

SERVES 1

40g/1½oz/scant ¼ cup brown basmati rice

110g/3¾oz lean sirloin steak, thinly sliced

2 tbsp teriyaki sauce

1 tsp olive oil

80g/2¾oz broccoli florets, cut in half lengthways

½ carrot, thinly sliced

½ green pepper, deseeded and thinly sliced

¼ red onion, chopped

1Rinse the rice under cold running water, then put it in a saucepan and cover with cold water. Bring to the boil, then reduce the heat to medium and simmer for 15–20 minutes until soft, or according to the packet instructions. Drain.

2Meanwhile, put the steak and the teriyaki sauce in a bowl and toss until the meat is well coated. Cover with cling film and leave to marinate in the fridge for 10 minutes.

3Heat the oil in a wok over medium heat and fry the steak for 1–2 minutes on each side. Add the broccoli, carrot, pepper and onion and cook for a further 2–3 minutes, or until the meat is browned on the outside but still pink in the middle and the vegetables are slightly tender. Serve hot with the rice or leave to cool and eat cold.

HEALTHY NO-BUN BURGERS

SERVES 1

200g/7oz lean minced beef

½ onion, finely chopped

1 small garlic clove, crushed

1 tbsp chopped parsley leaves

1 tbsp tomato ketchup

1 tbsp Worcestershire sauce

½ egg white

olive oil for brushing and extra for drizzling

6 cherry tomatoes, cut in half

1 handful of baby spinach leaves

balsamic vinegar, for drizzling

1Put the beef in a bowl and add the onion, garlic, parsley, tomato ketchup, Worcestershire sauce and egg white, then mix until well combined. Using your hands, divide the mixture into 2 equal pieces and roll each one into a ball. Flatten the balls slightly to shape each one into a burger.

2Meanwhile, preheat the grill to medium. Brush the grill rack with oil and cook the burgers for 5 minutes on each side or until cooked through.

3Put the tomatoes and spinach on a plate, drizzle with oil and balsamic vinegar, then put the burgers on top and serve.

TUNA NIÇOISE

SERVES 1

120g/4¼oz new potatoes, unpeeled

1 tsp olive oil, plus extra for drizzling

165g/5¾oz fresh tuna steak

1 egg

1 handful of green beans

1 handful of salad leaves

1Put the potatoes in a saucepan, cover with water and bring to the boil over high heat, then reduce the heat to medium and simmer for 15 minutes or until tender. Drain and leave to cool for 10 minutes, then cut each potato in half.

2Heat the oil in a nonstick frying pan over medium–high heat. Add the tuna to the pan and cook for 1–2 minutes on each side until brown on the outside but slightly pink in the centre. Remove from the pan, cut into thin slices and set aside.

3Bring two saucepans of water to the boil over high heat, then reduce the heat to medium. Add the egg (still in its shell) to one pan, and simmer gently for 10 minutes, then remove with a slotted spoon. Meanwhile, cook the beans in the other pan for 5 minutes, then drain.

4Plunge the egg into cold water to cool it, then peel off the shell and cut the egg into quarters. Put the egg, beans, salad leaves and potatoes in a bowl, drizzle with oil and toss gently. Spoon on to a serving plate, top with the tuna slices and serve.

KEDGEREE

SERVES 1

1 egg

125g/4½oz boneless, skinless undyed smoked haddock fillets

1 tsp olive oil

¼ onion, chopped

½ tsp curry powder

60g/2¼oz/scant cup white basmati rice

1 tbsp reduced-fat crème fraîche

2 tbsp chopped parsley leaves

freshly ground black pepper

1Put the egg (still in its shell) in a saucepan, cover with cold water and bring to the boil over high heat. Reduce the heat to medium and simmer for 10 minutes. Remove the egg from the pan using a slotted spoon and plunge into a bowl of cold water to cool it, then peel off the shell and finely chop the egg.

2Put the haddock fillets in a heavy-based saucepan, pour in 200ml/7fl oz/scant 1 cup boiling water. Bring to the boil, then reduce the heat to medium, cover with a lid and simmer gently for 10 minutes or until the fish flakes easily when a knife is inserted into it. Lift the fish out of the pan with a slotted spoon and flake the fish with a fork. Strain and reserve the cooking liquid.

3Heat the oil in a nonstick frying pan over medium heat. Add the onion and cook gently for 2–3 minutes, stirring occasionally, until starting to turn golden. Add the curry powder and rice, and pour in 110ml/3¾fl oz/scant ½ cup of the reserved cooking liquid. Bring to the boil, then reduce the heat to medium, cover with a lid and simmer for 15–20 minutes until the rice is soft, topping up with extra liquid if necessary.

4Stir in the flaked fish and continue cooking, uncovered, until all the liquid has been absorbed. Remove the pan from the heat, and stir in the crème fraîche. Season lightly with black pepper, put the egg on top, then sprinkle with the parsley and serve.

BAKED FISH

SERVES 1

1 sweet potato

12 asparagus spears

2 tomatoes

1 tsp olive oil

¼ onion, chopped

¾ garlic clove, chopped

120g/4¼oz boneless, skinless white fish fillets (such as cod, hake or haddock)

salt and freshly ground black pepper

1Preheat the oven to 200°C/400°F/Gas 6. Pierce the skin of the sweet potato several times with a fork, then bake for 45–60 minutes.

2Meanwhile, put a piece of foil large enough to wrap up the fish inside an ovenproof dish. Snap off and discard any woody ends from the asparagus stalks at the point where they break easily, and set aside.

3With a sharp knife, cut a cross in the skin of each tomato, then put them in a large, heatproof bowl and pour over enough boiling water to cover. Leave to stand for 2 minutes, then drain. Peel off and discard the skins, then roughly chop the flesh.

4Heat the oil in a nonstick frying pan over medium heat. Add the onion and garlic and cook for 2 minutes, stirring. Add the diced tomato, then spoon half the tomato and onion mixture over the foil in the ovenproof dish. Put the fish on top and spoon the remaining tomato mixture over, then season to taste with pepper. Wrap the foil around the fish to make a loose parcel, then bake for 20–30 minutes until the fish is cooked through and the flesh flakes easily when a knife is inserted into it.

5Meanwhile, put the asparagus in a steamer and steam over high heat for 4–5 minutes until just tender but still slightly crunchy. Drain.

6Transfer the asparagus and the fish to a serving plate, spoon the sauce from the foil parcel over the fish and season lightly with salt and pepper. Serve with the baked sweet potato.

GRILLED SALMON WITH HARISSA QUINOA

SERVES 1

140g/5oz salmon fillet

zest and juice of ½ lime

40g/1½oz/scant ¼ cup quinoa

1 tsp olive oil, plus extra for brushing

3 spring onions, white part only, thinly sliced

¾ courgette, diced

1 tsp harissa paste

2 tbsp chopped coriander leaves

lime wedge, to serve

1Put the salmon on a plate and rub the lime zest over the flesh, then sprinkle with half the lime juice. Cover with cling film and leave to marinate at room temperature for 5 minutes.

2Put the quinoa in a sieve and rinse well under cold running water. Put it in a saucepan and cover with 160ml/5¼fl oz/ cup boiling water. Bring to the boil, then reduce the heat and simmer for 15 minutes.

3Brush the grill rack with oil and preheat the grill to medium. Put the salmon on the grill rack and grill for 5–6 minutes on each side or until cooked through and the flesh is opaque.

4Meanwhile, heat the oil in a nonstick frying pan over medium heat. Add the spring onions, courgette and harissa paste, and cook for 2–3 minutes, stirring frequently, until the vegetables start to soften.

5Remove the pan from the heat, add the quinoa and its cooking liquid and toss to coat with the harissa. Cover with a lid and leave to stand for 5 minutes or until all the liquid has been absorbed, then fluff up with a fork and stir in the coriander and remaining lime juice.

6Serve the salmon with the quinoa and a lime wedge on the side for squeezing over.

HALLOUMI KEBABS WITH COCONUT COUSCOUS

SERVES 1

110g/3¾oz halloumi cheese, diced

¼ courgette, diced

¼ red onion, diced

1 red pepper, deseeded and diced

1½ tsp jerk spice

55ml/1¾fl oz/scant ¼ cup reduced-fat coconut milk

55g/2oz/scant cup couscous

55g/2oz/heaped cup frozen peas

1 spring onion, white part only, thinly sliced

5 tbsp chopped coriander leaves

1Soak 2 wooden skewers in cold water for 30 minutes. Put the halloumi, courgette, onion, pepper and jerk spice in a bowl and toss well to coat. Leave to marinate for 10 minutes, then thread the halloumi and vegetables on to the skewers.

2Preheat the grill to medium. Put the skewers on the grill rack and grill for 8–10 minutes, turning regularly until lightly golden.

3Meanwhile, put 1 tbsp water in a saucepan and add the coconut milk. Bring to the boil over high heat, then stir in the couscous and peas. Remove from the heat and cover with a lid. Leave to stand for 10 minutes or until all the liquid has been absorbed, then fluff up the couscous with a fork and stir in the spring onion and coriander.

4Remove the halloumi and vegetables from the skewers and serve on top of the couscous.

CARIBBEAN VEGETABLE BURRITO

SERVES 1

¼ mango

2 tbsp tinned kidney beans (no added salt), drained and rinsed

120g/4¼oz sweet potato, peeled and chopped into 1cm/½in chunks

1 tomato, chopped into 1cm/½in chunks

½ courgette, chopped into 1cm/½in chunks

1 tsp jerk spice

70ml/2¼fl oz/scant cup reduced-fat coconut milk

1 small handful of spinach

¼ cucumber, chopped

2 whole-wheat tortillas

1 small handful of salad leaves

1Peel the mango quarter using a vegetable peeler and cut the flesh into slices. Put the kidney beans in a frying pan and add the sweet potato, tomato, courgette, jerk spice and coconut milk. Add 70ml/2¼fl oz/scant cup water, bring to the boil over high heat, then reduce the heat to medium and simmer for 10–15 minutes until the vegetables are cooked.

2Add the spinach and the mango and cook for a further 3 minutes. Transfer to a bowl and leave to cool slightly, then add the chopped cucumber.

3Lay out the tortillas and put half the salad leaves and half the kidney bean mixture on each one. Fold the bottom edge of the tortillas over to enclose the filling, then fold the left- and right-hand sides across the centre leaving the top open, and serve.

250-CALORIE LUNCHES

Try these suggestions for delicious light lunches:

•Fresh juice made with 3 carrots and 2 apples, plus 250g/9oz/1 cup reduced-fat natural yogurt.

•500ml/17fl oz/2 cups Vegetable Soup (see page 216) and 1 large bowl of green salad, made with 1 handful of baby spinach leaves, ¼ cucumber, ¼ grated raw cabbage, ¼ grated courgette, plus ½ grated carrot and 1 chopped radish to give a splash of colour. Drizzle with 2 tsp olive oil and 2 tsp balsamic vinegar.

•250ml/9fl oz/1 cup Spiced Lentil Soup (see page 219), served with 2 thin rice cakes plus 1 orange.

•250ml/9fl oz/1 cup Minestrone Soup (see page 217), served with 2 oatcakes plus 1 small apple.

•250ml/9fl oz/1 cup Chicken, Butternut Squash and Spinach Soup (see page 213), served with 2 oatcakes.

•1 wholemeal pitta bread, 50g/1¾oz cooked chicken breast, 1 tsp reduced-fat natural yogurt, ¼ chopped apple and a few lettuce leaves.

•Sandwich made from 2 slices of wholemeal bread, 50g/1¾oz sliced chicken, 4 cherry tomatoes, 1 handful of rocket and 1 tsp wholegrain mustard.

•Sandwich made with 2 slices wholemeal bread, 50g/1¾oz sliced turkey, 1 handful of baby spinach leaves and 1 tsp Dijon mustard.

•75g/2½oz ready-to-eat smoked mackerel, served with 1 large handful of rocket leaves and lemon juice.

•165g/5¾oz tinned tuna in water, drained, and 1 hard-boiled egg, served on a bed of lettuce leaves with a drizzle of balsamic vinegar.

•Chopped raw vegetable crudités – for example, 1 pepper, 1 carrot and 2 celery sticks – and 3 tbsp hummus.

•1 small baked potato with 2 tbsp hummus, served with a small green salad, consisting of 1 handful of rocket, ¼ cucumber and ¼ green pepper.

•140g/5oz/½ cup of tinned mixed beans (no added salt), drained, served with a little chopped garlic, a squeeze of lemon juice and 30g/1oz/ cup brown rice, cooked according to the packet instructions.

•Cook 150g/5½oz shelled edamame (soya) beans (can be bought frozen and defrosted) in boiling water or steam for 3–4 minutes until soft. Blitz the cooked edamame beans with 1cm/½in piece of peeled fresh root ginger and 1 tsp low-sodium soy sauce in a blender and serve with 1 handful of mixed crudités and 150g/5½oz/scant cup reduced-fat natural yogurt.

•2 slices of rye bread and 2 tbsp hummus.

•2 scrambled eggs served with 1 small slice of wholemeal toast.

•Stir some lemon juice and black pepper into 50g/1¾oz/scant ¼ cup reduced-fat cottage cheese and load into a wholemeal pitta bread with 1 handful of baby spinach leaves.

•Make a Caprese Salad using 3 sliced tomatoes, 50g/1¾oz mozzarella, 1 tbsp chopped basil leaves, and salt and pepper. Drizzle with 2 tsp olive oil.

•½ toasted bagel with 30g/1oz reduced-fat cream cheese and 50g/1¾oz grapes.

•2 slices of wholemeal bread, thinly spread with reduced-fat spread plus 1 small banana.

DINNERS

CHICKEN, ASPARAGUS AND CASHEW NUT STIR-FRY

SERVES 1

50g/1¾oz rice noodles

14 asparagus spears

1 tsp coconut oil, rapeseed oil or olive oil

1 garlic clove, finely chopped

2cm/¾in piece of fresh root ginger, peeled and grated

1 courgette, thinly sliced

¼ red onion, thinly sliced

165g/5¾oz skinless and boneless chicken breast, sliced into thin strips

juice of ½ lime

3 tbsp tamari soy sauce

2 tsp clear honey

2–3 tbsp chopped coriander leaves

1 tbsp cashew nuts

1Put the noodles in a heatproof bowl, cover with boiling water and leave to soak for 10–15 minutes until soft, then drain. Snap off and discard any woody ends from the asparagus stalks at the point where they break easily, then chop the asparagus into bite-sized chunks.

2Heat the oil in a deep, nonstick frying pan or wok over medium heat. Add the garlic and ginger and fry for 30 seconds, then add the courgette, onion and asparagus. Fry, stirring constantly, for 2 minutes. Add the chicken and stir-fry for a further 5–6 minutes until cooked through. Stir in the lime juice, soy sauce and honey. Add the noodles, coriander and cashew nuts, then toss well and serve immediately.

CAJUN CHICKEN WITH CRUNCHY COLESLAW

SERVES 1

165g/5¾oz skinless and boneless chicken breast, thinly sliced

1 tsp olive oil

1 tsp paprika

2 tsp Cajun spice

lemon wedge, to serve (optional)

COLESLAW

100g/3½oz/heaped cup reduced-fat natural yogurt

1 tsp wholegrain mustard

¼ onion, thinly sliced

½ carrot, grated

¼ cucumber, finely chopped

2 tomatoes, finely chopped

¼ red cabbage, thinly sliced

1 handful of parsley leaves, finely chopped

1Preheat the grill to medium. Put the chicken in a bowl, then pour over the oil and toss to coat. Sprinkle the paprika and Cajun spice evenly over the chicken.

2Put the chicken on a baking tray and grill for 7–8 minutes on each side until cooked through.

3Meanwhile, make the coleslaw. Put the yogurt and mustard in a large bowl and stir well. Add the remaining ingredients and mix well. Serve the chicken and coleslaw with a lemon wedge for squeezing over, if you like.

GRILLED PAPRIKA CHICKEN

SERVES 1

140g/5oz skinless and boneless chicken breast

MARINADE

1 tsp olive oil

grated zest and juice of ½ lemon

½ garlic clove, finely chopped

1 tsp paprika

TO SERVE

2 tomatoes, sliced

¼ cucumber, sliced

l large handful of salad leaves

olive oil, for drizzling

balsamic vinegar, for drizzling

1Put all the marinade ingredients in a non-metallic dish and stir well. Add the chicken and spoon the marinade over it. Cover with cling film and leave to marinate in the fridge for 30 minutes, spooning the marinade over the chicken every 5–10 minutes.

2Preheat the grill to high. Put the marinated chicken on a grill rack and grill for 10–15 minutes or until cooked through, turning occasionally.

3Serve the chicken with sliced tomatoes, cucumber and salad leaves, drizzled with olive oil and balsamic vinegar.

CHICKEN AND RED WINE CASSEROLE

SERVES 4

4 tbsp wholemeal flour

480g/1lb 1oz skinless and boneless chicken breast, diced

4 tsp olive oil

1 onion, chopped

4 garlic cloves, finely chopped

280ml/9¾fl oz/generous 1 cup red wine

about 280ml/9¾fl oz/generous 1 cup low-sodium chicken stock

210g/7½oz button mushrooms

4 bay leaves

2 tbsp redcurrant jelly

grated zest of 2 oranges

280g/10oz/generous 1 cups brown rice

salt and freshly ground black pepper

4 handfuls of salad leaves, to serve

1Preheat the oven to 200°C/400°F/Gas 6. Sprinkle the flour on to a plate, then add the chicken and pat it in the flour to coat completely. Season lightly with salt and pepper.

2Heat the oil in a nonstick frying pan. Add the onion and cook for 4–5 minutes until the onion is starting to turn lightly golden. Add the chicken and cook for a further 4 minutes, then add the garlic and cook for a further 1 minute. Add the wine and 280ml/9¾fl oz/generous 1 cup stock, stir well and bring to the boil over high heat.

3Transfer to a casserole and add the mushrooms, bay leaves, redcurrant jelly and orange zest. The chicken should be well covered with the liquid; if necessary add a little more stock. Put a lid on the casserole and cook in the oven for 30 minutes or until the chicken is cooked through.

4Meanwhile, rinse the rice under cold running water, then put it in a saucepan and cover with cold water. Bring it to the boil then turn the heat down to medium and simmer for 35 minutes or until soft, or according to the packet instructions. Drain. Remove and discard the bay leaves from the casserole before serving. Serve with the rice and salad leaves.

MUSTARD CHICKEN AND WINTER VEGETABLE CASSEROLE

SERVES 4

4 tsp olive oil

650g/1lb 7oz skinless and boneless chicken breast, cut into bite-sized pieces

1 onion, chopped

4 celery sticks, chopped

6 carrots, diced

1 turnip, diced

1 small handful of parsley leaves, chopped

1 small handful of thyme leaves, chopped

4 bay leaves

1l/35fl oz/4 cups low-sodium chicken stock

360g/12¾oz/scant 1½ cups reduced-fat crème fraîche

2 tbsp wholegrain mustard

4 tsp cornflour

salt and freshly ground black pepper

1Heat the oil in a nonstick saucepan. Add the chicken and onion and fry for 3 minutes. Add the celery, carrots, turnip, parsley, thyme, bay leaves and stock. Bring to the boil over high heat, then turn the heat down to medium, cover with a lid and simmer for 30 minutes.

2Add the crème fraîche and mustard, stirring gently. Put the cornflour in a small cup, add 120–180ml/4½–6fl oz/scant ½–¾ cup cold water and stir well to make a smooth, slightly runny paste. Slowly add the cornflour paste to the pan, and cook for 2–3 minutes, stirring constantly, until the sauce is thick and creamy. Add a little more water if necessary.

3Season to taste with salt and pepper and ladle into serving bowls.

CHICKEN WITH HERB GRAVY

SERVES 4

4 carrots, chopped

2 red onions, chopped

2 yellow peppers, deseeded and chopped

4 courgettes, chopped

360g/12¾oz new potatoes, cut in half

3 tsp olive oil

1 small handful of thyme leaves, chopped

1 small handful of rosemary leaves, chopped

4 skinless and boneless chicken breasts

1 tbsp cornflour

400ml/14fl oz/generous 1½ cups low-sodium chicken stock

salt and freshly ground black pepper

1Preheat the oven to 200°C/400°F/Gas 6. Put the carrots, onions, peppers, courgettes and potatoes in a roasting tin with 2 tsp oil and toss so that the vegetables are lightly coated in oil. Season to taste with salt and pepper and sprinkle with half the thyme and rosemary. Roast the vegetables for 30 minutes, then turn the vegetables over and lay the chicken on top, then drizzle with the remaining 1 tsp oil. Return the tin to the oven and cook for a further 15 minutes until the chicken is cooked.

2Meanwhile, put the cornflour in a small bowl, add 120–180ml/4½–6fl oz/scant ½–¾ cup cold water and stir well to make a smooth, slightly runny paste.

3Put the stock and the remaining herbs in a saucepan and bring to the boil over high heat. Slowly add the cornflour paste, turn the heat down and simmer, stirring constantly, until the gravy thickens. Season the gravy with salt and pepper to taste, then ladle it over the chicken and vegetables and serve.

HEALTHY TURKEY BURGER

SERVES 1

120g/4¼oz minced turkey

2 tbsp porridge oats

1 spring onion, white part only, thinly sliced

½ egg, beaten

1 tsp mustard

1 tbsp chopped parsley leaves

olive oil, for greasing

1 wholemeal burger bun, cut in half

1 tsp mustard

1 tsp reduced-fat crème fraîche

TO SERVE

5 cherry tomatoes

¼ pepper, deseeded and sliced

1 handful of salad leaves

1Put the mince, oats, spring onion, egg, mustard, and parsley in a bowl and mix well. Using your hands, roll the mixture into a ball, then flatten the ball and shape into a burger.

2Preheat the grill to medium and brush the grill rack with oil. Grill the burger for 5 minutes on each side until cooked through. For the last 1 minute of cooking time, add the two halves of the burger bun to the grill rack, cut-sides up, and toast until lightly golden. Spread the bun lightly with the mustard and crème fraîche.

3Put the burger between the two halves of the bun and serve with tomatoes, pepper and salad leaves.

DIJON PORK CHOP WITH APPLE CABBAGE

SERVES 1

1 pork loin chop, trimmed of fat

1 tsp Dijon mustard

2 tsp rapeseed oil

5mm/¼in piece of fresh root ginger, peeled and grated

½ tsp cinnamon

100g/3½oz red cabbage, shredded

½ green apple, peeled and grated

1 tsp maple syrup

1 tsp cider vinegar

1Brush both sides of the chop with the mustard and set aside.

2Heat 1 teaspoon of the oil in a nonstick saucepan over medium–low heat. Add the ginger and cinnamon, stir for a few seconds, then add the red cabbage, apple and maple syrup. Stir, then reduce the heat to low. Cover with a lid and cook for 30 minutes. Add the vinegar to the cabbage and turn the heat up to medium. Cook for a further 5 minutes until most of the liquid has evaporated.

3Meanwhile, heat the remaining oil in a nonstick frying pan over medium–high heat. Add the pork and fry for 5 minutes on each side or until cooked through. Serve with the apple cabbage.

SAUSAGE CASSEROLE

SERVES 4

4 tsp olive oil

650g/1lb 7oz reduced-fat pork or beef sausages, cut into bite-sized chunks

2 garlic cloves, finely chopped

1 onion, chopped

1 small handful of rosemary leaves, chopped

360g/12¾oz/1 cups tinned haricot beans (no added salt), drained and rinsed

650g/1lb 7oz/heaped 2½ cups tinned chopped tomatoes

3 large handfuls of kale roughly chopped

8 tbsp reduced-fat natural yogurt

freshly ground black pepper

4 slices of rye or wholemeal bread, to serve

1Heat the oil in a flameproof casserole over medium heat. Add the sausages and fry for 5–6 minutes, turning regularly, until golden brown, then add the garlic, onion and rosemary. Turn the heat down to low, cover with a lid and cook for 15 minutes, stirring occasionally, until the onion is soft and golden.

2Add the beans, tomatoes and 180ml/6fl oz/¾ cup water. Bring to the boil over high heat, then turn the heat down to low and simmer for 20 minutes. Stir in the kale and simmer, uncovered, for a further 10 minutes. Add the yogurt and heat through.

3Season to taste with pepper and serve with rye or wholemeal bread.

CURRIED LAMB WITH RICE AND PEAS

SERVES 4

550g/1lb 4oz lean stewing lamb, cut into bite-sized chunks

4 tsp coconut oil, rapeseed oil or olive oil

650ml/22fl oz/generous 2½ cups low-sodium chicken stock

200g/7oz/1 cup brown basmati rice

2 tbsp turmeric

250g/9oz/1 cups fresh or frozen peas

SAUCE

6 tbsp Indian curry paste

6 tomatoes, chopped

4 garlic cloves, finely chopped

2 onions, finely chopped

1 small handful of coriander leaves,

chopped, plus extra to serve

1Put all the sauce ingredients in a non-metallic bowl and mix well. Add the lamb, rubbing the sauce in well using your fingers. Cover with cling film and leave to marinate in the fridge for at least 6 hours or overnight.

2Heat the oil in a nonstick frying pan over medium heat. Add the lamb and sauce, and fry for 3–4 minutes until browned, stirring occasionally, then transfer, to a heavy-based saucepan.

3Add the stock to the frying pan, stirring well to deglaze the juices, then transfer enough of this liquid from the frying pan to the saucepan to just cover the meat. Bring to the boil over high heat then turn the heat down, cover with a lid and simmer very gently for at least 2 hours or until the meat is tender, stirring occasionally. Add more water if necessary.

4Meanwhile, 30 minutes before the end of cooking time, prepare the rice. Rinse it under cold running water, then put it in a saucepan. Add the turmeric and enough cold water to cover by 2cm/¾in. Put a lid on the pan and bring to the boil over high heat, then turn the heat down to medium and simmer for 20 minutes or until almost all the liquid has been absorbed by the rice. Add the peas and heat through briefly. Turn off the heat and leave the rice to steam for 10 minutes or until all the liquid has evaporated. Serve the rice and curry sprinkled with coriander.

MINCED BEEF AND MUSHROOM COTTAGE PIE

SERVES 4

650g/1lb 7oz potatoes

4 tsp olive oil, plus extra for greasing

1 onion, chopped

650g/1lb 7oz lean minced beef

360g/12¾oz mushrooms, chopped

4 tbsp tomato purée

600g/1lb 5oz/2 cups tinned chopped tomatoes

4 tbsp Worcestershire sauce

salt and freshly ground black pepper

TO SERVE

4 carrots, sliced and steamed

300g/10½oz broccoli florets, steamed

1Put the potatoes in a saucepan, cover with cold water and bring to the boil over high heat. Turn the heat down to medium and simmer for 15–20 minutes until tender, then drain, mash and leave to cool.

2Heat the oil in a deep, nonstick frying pan over medium heat. Add the onion and cook for 5 minutes until soft. Add the mince and cook, stirring frequently, for 10 minutes until browned.

3Add the mushrooms and cook for a further 5 minutes. Stir in the tomato purée, chopped tomatoes and Worcestershire sauce, and cook, stirring occasionally, for 20 minutes or until most of the liquid has evaporated. Season to taste with salt and pepper. Meanwhile, preheat the oven to 220°C/425°F/Gas 7.

4Spoon the mince mixture into an ovenproof dish, then top with an even layer of mashed potato. Cook in the centre of the oven for 20 minutes or until the potato begins to brown. Serve with steamed carrots and broccoli.

BEEF IN HONEY AND GINGER

SERVES 1

165g/5¾oz lean steak, such as rump, cut into thin strips

1 tsp coconut oil, rapeseed oil or olive oil

1 pak choi, quartered

1 red pepper, deseeded and sliced

100g/3½oz/heaped 1 cup bean sprouts

4 broccoli florets

4 baby corn

a handful of sugar snap peas

MARINADE

3 tsp clear honey

2cm/¾in piece of fresh root ginger, peeled and grated

2 tbsp tamari soy sauce

1To make the marinade, put the honey, ginger and soy sauce in a non-metallic bowl and mix well. Add the steak and rub the marinade into it with your fingers. Cover with a lid or cling film and leave to marinate in the fridge for 30 minutes, occasionally spooning the marinade over the beef.

2Heat the oil in a deep, nonstick frying pan or wok over medium heat. Add the beef and cook for 2–3 minutes until brown on the outside and slightly pink in the centre. Add the pak choi, pepper, bean sprouts, broccoli, baby corn, sugar snap peas and any remaining marinade. Fry, stirring constantly, for a further 2 minutes or until the beef is cooked and the vegetables are tender. Serve immediately.

BEEF AND VEGETABLE LASAGNE

SERVES 4

4 tsp olive oil

1 onion, diced

2 garlic cloves, finely chopped

400g/14oz lean minced beef

1 red pepper, deseeded and diced

2 courgettes, diced

800g/1lb 12oz/3¼ cups tinned chopped tomatoes

2 tsp dried mixed herbs

320g/11¼oz/1¼ cups reduced-fat cottage cheese

280ml/9¾fl oz/generous 1 cup skimmed or semi-skimmed milk

12 no-pre-cook whole-wheat lasagne sheets

salt and freshly ground black pepper

TO SERVE

4 tomatoes, sliced

mixed salad leaves

1 cucumber, sliced

1Preheat the oven to 180°C/350°F/Gas 4. Heat the oil in a saucepan over medium heat. Add the onion and garlic and cook for 2 minutes. Add the minced beef, pepper and courgettes and cook for another 5 minutes until the mince is brown all over. Stir in the tinned tomatoes and mixed herbs, and season lightly with salt and pepper.

2Put the cottage cheese and milk in a bowl and mix well. Spoon one-third of the mince mixture over the base of a deep, rectangular, ovenproof dish and lay four of the lasagne sheets on top. Cover this with one-third of the cottage cheese mixture. Repeat the layers of mince, lasagne and cottage cheese twice more. Bake for 30–40 minutes until the lasagne sheets are soft. Leave to stand for 5 minutes, then serve with a salad of tomatoes, salad leaves and cucumber.

MEATBALLS IN RED WINE AND TOMATO SAUCE

SERVES 4

320g/11¼oz lean minced beef

2 eggs, beaten

100g/3½oz/1 cup porridge oats

1 apple, grated

1 handful of oregano, chopped, or 1 tsp dried oregano

olive oil, for greasing

220g/7¾oz whole-wheat spaghetti

salt and freshly ground black pepper

SAUCE

4 tsp olive oil

1 onion, diced

600g/1lb 5oz/3 cups tinned chopped tomatoes

2 red peppers, deseeded and diced

150ml/5fl oz/scant cup red wine

1 handful of basil leaves, chopped

1Put the minced beef in a bowl and season lightly with salt and pepper. Add the eggs, oats, apple and oregano and mix everything together with your hands. Divide the mixture into smallish balls the size of walnuts, put on a plate, cover with clingfilm and put in the fridge to chill for 30 minutes.

2Meanwhile, to make the sauce, heat the oil in a nonstick saucepan over medium–low heat. Add the onion and cook gently for 8–10 minutes until it has softened and started to turn golden. Add the tomatoes, peppers and wine and simmer very gently, uncovered, for 20 minutes.

3Preheat the grill to medium and brush the grill rack with oil. Grill the meatballs for 10–15 minutes, turning regularly, until browned all over and cooked through.

4Remove the meatballs from the grill and add them to the sauce for the last 5 minutes of cooking time. Stir in the basil.

5Bring a saucepan of water to the boil over high heat. Add the spaghetti and cook for 8 minutes until tender but with a little bite, or according to the packet instructions. Drain. Serve the spaghetti with the meatballs and the sauce poured over the top.

CATCH-OF-THE-DAY WITH BROAD BEANS

SERVES 1

165g/5¾oz fresh or frozen and defrosted broad beans

70g/2½oz/heaped ¼ cup reduced-fat crème fraîche

3 tbsp skimmed or semi-skimmed milk

2 tbsp chopped parsley leaves

1 tsp wholegrain mustard

olive oil, for greasing

165g/5¾oz skinless and boneless white fish (such as haddock, cod or hake)

salt and freshly ground black pepper

1 large handful of baby leaf spinach, to serve

1Preheat the oven to 180°C/350°F/Gas 4. Put the beans, crème fraîche, milk, parsley and mustard in a bowl, season to taste with salt and pepper and mix well.

2Brush the base of an ovenproof dish with oil. Add three-quarters of the bean mixture, lay the fish on top and spoon the remainder of the bean mixture over the fish to keep it moist. Cover loosely with foil and bake for 30 minutes or until the fish flakes easily when a knife is inserted into it.

3Spoon the beans on to a serving plate, lay the fish on top and serve with baby leaf spinach.

GRILLED FISH WITH TOMATOES AND OLIVES

SERVES 1

¼ onion, finely chopped

¾ red pepper, deseeded and finely chopped

70ml/2¼fl oz/scant cup low-sodium vegetable stock

200g/7oz/generous ¾ cup tinned chopped tomatoes

1 tbsp chopped oregano leaves

7 pitted black olives, quartered

olive oil, for greasing

120g/4¼oz skinless and boneless white fish (such as cod, hake or haddock)

salt and freshly ground black pepper

2 handfuls of green beans, steamed, to serve

1Put the onion, pepper and stock in a saucepan. Bring to the boil over high heat, then turn the heat down to medium, cover with a lid and simmer for 5 minutes. Add the tomatoes, oregano and olives, and season to taste with salt and pepper. Bring back to the boil over high heat, then turn the heat down to medium and simmer for a further 3 minutes.

2Preheat the grill to medium–high and brush the grill rack with oil. Lightly season both sides of the fish with salt and pepper, then grill for 5 minutes on each side until slightly golden and cooked through and the fish flakes easily when a knife is inserted into it.

3Transfer the fish to a serving plate, ladle the sauce over the fish and serve with the green beans.

MEDITERRANEAN FISH WITH COUSCOUS

SERVES 4

4 tsp olive oil

1 onion, chopped

4 celery sticks, chopped

2 garlic cloves, crushed

2 tsp chilli flakes

720g/1lb 9oz/scant 3 cups tinned chopped tomatoes

150ml/5fl oz/scant cup white wine

520ml/18fl oz/generous 2 cups low-sodium vegetable stock

280g/10oz/1¾ cups couscous

650g/1lb 7oz white fish (such as cod, hake or haddock), cut into bite-sized chunks

TO SERVE

grated zest of 2 lemons

1 small handful of parsley leaves, chopped

1Heat the oil in a nonstick frying pan over medium heat. Add the onion, celery, garlic and chilli flakes and fry for 10 minutes, stirring occasionally. Stir in the tomatoes and cook for a further 2 minutes.

2Add the wine and stock and bring to the boil over high heat. Boil for 2 minutes, then add the couscous. Turn the heat down to medium and add the fish. Cover with a lid and simmer for 5–7 minutes until the fish is cooked. Add more water if the mixture becomes too dry; the couscous should be moist and similar to a risotto in texture.

3Serve in a bowl, sprinkled with lemon zest and parsley.

GOAN FISH AND CHICKPEA CURRY

SERVES 4

240g/8½oz/scant 1¼ cups brown rice

1 tbsp olive oil

2 onions, chopped

1½ tbsp mild Indian curry paste, or to taste

1 red pepper, deseeded and sliced

480g/1lb 1oz/2 cups tinned chickpeas (no added salt), drained and rinsed

320ml/11fl oz/scant 1 cups reduced-fat coconut milk

580ml/20¼fl oz/2 cups low-sodium vegetable stock

400g/14oz skinless and boneless white fish (such as cod, hake or haddock), cut into bite-sized chunks

juice of 2 lemons

1Rinse the rice under cold running water, then put it in a saucepan and cover with cold water. Bring to the boil, then turn the heat down to medium and simmer for 35 minutes or until soft, or according to the packet instructions.

2Meanwhile, heat the oil in a nonstick saucepan over medium heat. Add the onions and cook for 30 seconds, then turn the heat down to low. Add the curry paste and cook for 2–3 minutes, stirring constantly, to release the flavour. Stir in the pepper, chickpeas, coconut milk and stock, and bring to the boil over high heat. Add the fish, then turn down the heat and simmer for 3–4 minutes until the fish is cooked. Stir in the lemon juice. Serve the curry with the rice.

PAN-FRIED TROUT WITH LEMON YOGURT AND ASPARAGUS

SERVES 1

125g/4½oz asparagus spears, woody stems removed

2 tbsp reduced-fat natural yogurt

grated zest of ½ lemon

1 tsp olive oil, plus extra for drizzling

110g/3¾oz fresh trout fillet

1 handful of salad leaves

salt and freshly ground black pepper

TO SERVE

12 cherry tomatoes, cut in half

¼ red onion, sliced

2 tbsp chopped parsley leaves

1Put the asparagus in a steamer and cook over high heat for 5 minutes or until just tender. Transfer to a bowl and leave to cool.

2Put the yogurt and lemon zest in another bowl, season lightly with salt and pepper, and mix well.

3Heat the oil in a nonstick frying pan over medium–high heat. Add the trout and cook for 3–4 minutes on each side until brown on the outside but slightly pink in the centre.

4Put the asparagus and trout on a bed of salad leaves and spoon the lemony yogurt over the top. Serve with a salad of tomatoes, onion and parsley, drizzled with olive oil and seasoned with salt and pepper.

SPICY SALMON WITH STUFFED PEPPER

SERVES 1

165g/5¾oz skinless and boneless salmon fillet

1 tsp harissa paste

1 red pepper

olive oil, for greasing

STUFFING

60g/2¼oz reduced-fat feta cheese, crumbled

1 tomato, diced

½ courgette, grated

2 tbsp chopped basil leaves

salt and freshly ground pepper

1Put the salmon in a shallow non-metallic bowl and gently rub the harissa paste all over it. Cover with cling film and leave to marinate in the fridge for at least 30 minutes or up to 2 hours, occasionally spooning the marinade over.

2Preheat the oven to 180°C/350°F/Gas 4. Slice the top off the pepper, remove the pith and scoop out the seeds. Put the pepper on a baking tray, brush it with oil and cook in the preheated oven for 10 minutes.

3Meanwhile, prepare the stuffing. Put all the stuffing ingredients in a bowl, season lightly with salt and pepper, and mix well. Remove the pepper from the oven and carefully spoon in the stuffing. Return the pepper to the oven and cook for a further 10–15 minutes until the pepper is tender and the stuffing is hot.

4Preheat the grill to medium and brush the grill rack with oil. Grill the salmon for 5 minutes on each side until cooked through and the flesh is opaque and the fish flakes easily when a knife is inserted into it. Serve the salmon with the stuffed pepper.

SALMON FISH CAKES

SERVES 1

1 sweet potato, diced

3 tsp olive oil

90g/3¼oz salmon fillet

1 spring onion, white part only, sliced

2 tbsp chopped coriander leaves

50g/1¾oz/½ cup porridge oats

salt and freshly ground black pepper

TO SERVE

¼ yellow pepper, deseeded and sliced

1 handful of watercress

8 cherry tomatoes

1Put the sweet potato in a saucepan, cover with cold water and bring to the boil over high heat. Turn the heat down and simmer for 10–15 minutes until tender. When cooked, drain, mash and leave to cool.

2Meanwhile, heat 1 teaspoon of the oil in a nonstick frying pan over medium heat. Add the salmon and fry for 4-5 minutes on each side or until cooked though and the flesh is opaque and the fish flakes easily when a knife is inserted into it. Transfer to a large bowl and leave to cool. Flake the salmon, using a fork.

3Put the mashed sweet potato, spring onion and coriander in the bowl with the salmon, mix well and season to taste with salt and pepper. If the mixture is very wet, add some of the oats to bind it together. Using your hands, divide the mixture into two equal pieces and roll each one into a ball. Flatten the balls slightly to shape each one into a fish cake. Put the remaining oats in another bowl and roll each fish cake lightly in the oats so that they are evenly coated and the oats are used up.

4Heat the remaining oil in the frying pan over medium heat. Add the fish cakes to the pan and fry for 3–4 minutes on each side until golden brown. Serve with yellow pepper, watercress and cherry tomatoes.

PRAWN AND CHICKPEA BALTI

SERVES 1

55g/2oz/¼ cup brown basmati rice

1 tsp coconut oil

¼ onion, chopped

¼ green pepper, deseeded and chopped

1 tbsp balti curry paste

110g/3¾oz/scant ½ cup tinned chopped tomatoes

70g/2½oz/¼ cup tinned chickpeas (no added salt), drained and rinsed

90g/3¼oz fresh or frozen raw prawns

4 tbsp chopped coriander leaves

salt and freshly ground black pepper

1Rinse the rice under cold running water, then put it in a saucepan and cover with cold water. Bring to the boil, then turn the heat down to medium and simmer for 15–20 minutes until soft, or according to the packet instructions.

2Meanwhile, heat the oil in a deep, nonstick frying pan or wok over a medium–high heat. Add the onion and pepper and stir-fry for 2 minutes. Stir in the curry paste and stir-fry for a further 2 minutes.

3Reduce the heat to medium, then add the tomatoes and chickpeas. Continue to cook for a further 2 minutes, stirring frequently. Add the prawns and cook for 2–3 minutes if fresh or 5 minutes if frozen, until all the prawns have turned pink.

4Stir in the coriander, season with a little salt and pepper and serve the balti on top of the rice.

LENTIL AND SPINACH STEW

SERVES 4

220g/7¾oz/heaped 1 cup brown basmati rice

4 tsp olive oil

1 red onion, chopped

2 garlic cloves, crushed

4 tsp curry paste (optional)

400g/14oz/scant 1 cups tinned chopped tomatoes

80ml/2½fl oz/ cup low-sodium vegetable stock

4 tbsp chopped thyme leaves

320g/11¼oz/heaped 1¼ cups red lentils, rinsed and drained

320g/11¼oz frozen spinach, defrosted

1Rinse the rice under cold running water, then put it in a saucepan and cover with cold water. Bring to the boil, then turn the heat down to medium and simmer for 15–20 minutes until soft, or according to the packet instructions.

2Heat the oil in a deep, nonstick frying pan or wok over medium heat. Add the onion and cook for 5 minutes until soft. Add the garlic and cook for a further 1 minute. Stir in the curry paste, if using, and cook gently for a further 1 minute.

3Stir in the tomatoes, stock, thyme and lentils. Bring to the boil over high heat, then turn the heat down to medium and simmer for 10 minutes.

4Stir in the spinach and gently heat through over low heat. Serve the stew with the rice.

BEAN AND COUSCOUS BURGERS

SERVES 1

40g/1½oz/¼ cup couscous

2 tsp olive oil, plus extra for drizzling

¼ red onion, chopped

½ garlic clove, finely chopped

¼ red chilli, deseeded and finely chopped

¼ tsp cumin seeds

2 tbsp chopped coriander leaves

165g/5¾oz/heaped ¾ cup tinned cannellini beans (no added salt), drained and rinsed

55g/2oz/heaped ¼ cup tinned red kidney beans (no added salt), drained and rinsed

grated zest of ¼ lemon

¼ egg, beaten

salt and freshly ground pepper

TO SERVE

¼ onion, sliced

1 tomato, sliced

1 small handful of salad leaves

juice of ½ lemon

1Put the couscous in a heatproof bowl and add 2 tablespoons boiling water, cover with a lid or cling film and set aside for 5–10 minutes.

2Meanwhile, heat 1 teaspoon of the oil in a nonstick frying pan. Add the red onion, garlic and chilli and cook for 5 minutes, then add the cumin seeds and coriander and cook for a further 1 minute. Remove the onion mixture from the pan and set aside to cool slightly.

3Put the beans in a large bowl and mash well with a potato masher to make a coarse paste. Stir in the onion mixture, couscous, lemon zest and egg, and season lightly with salt and pepper.

4Using your hands, roll the mixture into a ball, divide into 2 equal pieces, then flatten and shape each one into a burger (don’t worry if it feels moist, because the egg will set). For best results, put the burgers on a plate, cover with cling film and chill in the fridge for 2 hours.

5Heat the remaining oil in the frying pan over medium heat. Add the burgers and fry for 5 minutes, then carefully turn them over and fry for a further 5 minutes on the other side until crisp and golden. Serve with onion, tomato and salad leaves, drizzled with lemon juice and a olive oil.

GREEN THAI TOFU CURRY

SERVES 4

180g/6¼oz rice noodles

4 tsp coconut oil, rapeseed oil or olive oil

1 red onion, chopped

2 garlic cloves, finely chopped

6cm/2½in piece of fresh root ginger, peeled and grated

2 green chillies, deseeded and finely chopped

650g/1lb 7oz firm tofu, cut into 2.5cm/1in cubes

875ml/30fl oz/3½ cups reduced-fat coconut milk

2 lemongrass stalks, crushed with the side of a knife

280g/10oz baby corn

1 red pepper, deseeded and sliced

300g/10½oz broccoli florets

4 tbsp tamari soy sauce

juice of 2 limes

1 small handful of fresh coriander, chopped

1Put the noodles in a heatproof bowl, cover with boiling water and leave to soak for 10–15 minutes until soft, then drain.

2Heat the oil in a deep, nonstick frying pan or wok over medium heat. Add the onion, garlic, ginger and chillies and cook for 3 minutes until soft. Add the tofu, coconut milk, lemongrass, baby corn, red pepper and broccoli. Bring to the boil over high heat, then turn the heat down to medium and simmer for 10 minutes. Add the noodles, soy sauce, lime juice and coriander and simmer for a further 2 minutes, then remove the lemongrass and discard. Serve immediately.

THAI TOFU NOODLE SOUP

SERVES 4

220g/7¾oz rice noodles

4 tsp coconut oil, rapeseed oil or olive oil

2 red onions, sliced

4 garlic cloves, crushed

6cm/2½in piece of fresh root ginger, peeled and grated

1 tsp chilli flakes

2 carrots, sliced

3 red peppers, deseeded and sliced

1 Chinese cabbage, sliced

560g/1lb 5oz firm tofu, cut into bite-sized cubes

600ml/21fl oz/scant 2½ cups reduced-fat coconut milk

1.2l/40fl oz/4¾ cups low-sodium vegetable stock

2 handfuls of coriander leaves, chopped

juice of 2 limes

1Put the noodles in a heatproof bowl, cover with boiling water and leave to soak for 10 minutes until almost soft, then drain.

2Heat the oil in a deep, nonstick frying pan or wok over medium heat. Add the onions and fry for 30 seconds, then add the garlic, ginger and chilli and fry, stirring constantly, for a further 30 seconds. Add the carrots, peppers and Chinese cabbage, and continue to stir-fry for a further 2–3 minutes. Add the noodles, tofu, coconut milk, stock and coriander. Bring to the boil over high heat, then turn the heat down to medium and simmer for a further 2–3 minutes until the noodles are cooked. Stir in the lime juice and serve.

MIDDLE-EASTERN BAKE

SERVES 4

4 tsp olive oil

1 onion, chopped

2 garlic cloves, crushed

6 carrots, diced

2 sweet potatoes, diced

320g/11¼oz/1 cups tinned chickpeas (no added salt), drained and rinsed

140g/5oz/heaped ½ cup red lentils, rinsed and drained

4 oranges, segmented

55g/2oz/scant cup flaked almonds

juice of 2 lemons

2 tsp ground cinnamon

2 tbsp ground cumin

1 small handful of coriander leaves, chopped

1 small handful of salad leaves, to serve

1Preheat the oven to 200°C/400°F/Gas 6. Heat the oil in a flameproof casserole over medium heat. Add the onion and garlic and cook for 3–4 minutes, stirring occasionally, until soft.

2Add the carrots, sweet potatoes, chickpeas, lentils and 800ml/28fl oz/scant 3½ cups water. Bring to the boil over high heat, then turn the heat down to medium and cook for 10 minutes.

3Using a sharp knife, cut a thin slice of peel and pith from each end of an orange. Put cut-side down on a plate and cut off the peel and pith in strips. Remove any remaining pith. Cut out each segment leaving the membrane behind. Squeeze the remaining juice from the membrane into a bowl and reserve. Repeat with the other oranges. Tip the almonds into the casserole and add the orange segments, reserved orange juice, lemon juice, cinnamon and cumin. Transfer to the oven and cook for 40 minutes. Sprinkle with chopped coriander and serve with salad leaves.

VEGETABLE CHILLI

SERVES 4

220g/7¾oz/heaped 1 cup brown rice

4 tsp olive oil

1 onion, chopped

2 garlic cloves, crushed

4 tsp ground cumin

1 tsp chilli flakes

2 carrots, diced

4 celery sticks, diced

3 red peppers, deseeded and diced

400g/14oz/2 cups tinned red kidney beans (no added salt), rinsed and drained

800g/1lb 12oz/3 cups tinned chopped tomatoes

juice of 2 lemons

1Rinse the rice under cold running water, then put it in a saucepan and cover with cold water. Bring to the boil, then turn the heat down to medium and simmer for 35 minutes or until soft, or according to the packet instructions.

2Heat the oil in a deep, nonstick saucepan over medium heat. Add the onion and garlic and cook for 2–3 minutes until golden. Add the cumin and chilli flakes and cook for a further 30 seconds to release the flavours. Add the carrots, celery and peppers and fry for a further 2 minutes, stirring constantly.

3Add the kidney beans and tomatoes. Bring to the boil over high heat, then turn the heat down and simmer for 15–20 minutes until all the vegetables are tender. Stir in the lemon juice. Serve the chilli on a bed of rice.

VEGETABLE BROTH

SERVES 1

1 tsp olive oil

1 carrot, chopped

½ red pepper, deseeded and chopped

½ green pepper, deseeded and chopped

½ courgette, chopped

¼ onion, chopped

¼ garlic clove, crushed

400ml/14fl oz/scant 1 cups low-sodium vegetable stock

5 green beans

2 tbsp chopped thyme leaves

salt and freshly ground black pepper

1 tsp chopped herbs (such as parsley, chervil, coriander or chives), to serve

1Heat the oil in a saucepan over medium heat. Add the carrot, peppers, courgette, onion and garlic, reduce the heat to very low, cover with a lid and cook for about 5 minutes.

2Add the stock and bring to the boil over high heat, then lower the heat, cover again with a lid and leave to simmer for a further 15 minutes. Add the green beans and thyme and cook for 5 minutes or until the vegetables are tender. Season to taste with salt and pepper, and sprinkle with herbs and serve.

250-CALORIE DINNERS

Try these suggestions for delicious light dinners:

•175g/6oz skinless and boneless chicken strips, grilled, with a large green salad dressed with 1 tsp olive oil and 1 tsp balsamic vinegar.

•175g/6oz skinless and boneless chicken breast, marinated in 1 tsp lemon juice, ¼ tsp dried thyme and pepper, then grilled. Serve with 100g/3½oz steamed mangetout.

•Chicken fajita made with 1 whole-wheat tortilla, 90g/3¼oz skinless and boneless chicken breast cut into strips and coated in a pinch of chilli and garlic powder and grilled, served with 1 sliced tomato and 1 handful of rocket leaves.

•One boneless pork loin chop, marinated in 1 tbsp lime juice, 1 tsp honey, ½ tsp cumin and 1 tsp sesame oil, then pan-fried with ½ chopped onion and served with 6 cherry tomatoes.

•140g/5oz lean steak, 4 broccoli florets, 4 baby corn, ½ clove crushed garlic and fresh root ginger, stir-fried in 1 tbsp oyster sauce.

•175g/6oz white fish fillet baked with a dressing of a pinch of cayenne pepper, 1 tbsp lime juice, ½ tsp crushed cumin seeds and 1 tbsp fresh coriander. Serve with 165g/5¾oz steamed vegetables of your choice.

•175g/6oz grilled white fish fillet spread with 1 tbsp reduced-fat mayonnaise mixed with a squeeze of lemon juice and a pinch of Italian herbs. Serve with a large green salad dressed with 1 tsp olive oil and 1 tsp balsamic vinegar.

•175g/6oz lemon sole, pan-fried in 2 tsp olive oil, served with 1 sliced green pepper, 5 cherry tomatoes, ½ clove crushed garlic and 1 tbsp chopped basil leaves.

•120g/4¼oz salmon, grilled, then sprinkled with 1 tsp low-sodium soy sauce, served with 165g/5¾oz steamed green vegetables.

•140g/5oz tuna steak pan-fried in 1 tsp olive oil, served on a bed of wilted spinach with a squeeze of lemon juice.

•1 sliced red pepper and 1 large handful of spinach, stir-fried with garlic, 1 spring onion, 2 tsp soy sauce, 2 tsp sesame oil and 120g/4¼oz king prawns.

•300ml/10½fl oz/scant 1¼ cups shop-bought lentil soup sprinkled with parsley and served with a large green salad dressed with lemon juice and black pepper.

•2 poached eggs and 2 grilled tomatoes on a bed of wilted spinach. Season with plenty of black pepper and serve with 1 oatcake.

•200g/7oz tofu, marinated in 2 tsp olive oil, ½ clove crushed garlic and 1 tsp paprika, baked in the oven and served with a green salad dressed with 1 tsp olive oil and 1 tsp balsamic vinegar.

•50g/1¾oz whole-wheat spaghetti cooked and tossed with 2 tsp olive oil, ½ clove crushed garlic, 1 tbsp basil, 5 asparagus stalks and 4 halved cherry tomatoes.

•Omelette made with 2 eggs and 1 small handful of fresh baby spinach, and seasoned with salt and pepper. Serve with a tomato and onion salad drizzled with 1 tsp olive oil.

SNACKS

RAW POWER

•Choose a handful of vegetable sticks (such as pepper, carrot, courgette and cucumber) and serve with 1 heaped tbsp guacamole, hummus or other dip of your choice.

•Alternatively, if you feel like something fruity, eat a small fruit salad or 1 whole fruit (however, anything super-sweet like grapes and pineapple is generally best avoided).

PROTEIN PICK-ME-UPS

A protein-rich snack will help to prevent cravings. Simple often works best, but experiment to find what suits you. Here are some suggestions:

•1 boiled egg.

•3 tbsp cottage cheese, served with raw veggie dippers.

•1 tbsp peanut butter spread on celery or sliced apple.

•15 almonds.

•125g/4½oz/½ cup fat-free Greek yogurt or natural yogurt. Top with some chopped fruit, if you like.

•80g/2¾oz/1½ cups shelled edamame (soya) beans (can be bought frozen and defrosted), cooked in boiling water or steamed for 3–4 minutes until soft.

•90g/3¼oz tinned tuna in spring water, served with 1 rice cake or oatcake.

JUICES

PINEAPPLE AND PEAR SERVES 1

1 pear, cored and quartered

1 apple, cored and quartered

1 slice of pineapple, peeled, including the core

1Put all the ingredients through an electric juicer, then serve.

APPLE TROPICS SERVES 1

½ passionfruit

2 apples, cored and quartered

¼ pineapple, peeled and cut into chunks, including the core

1 tsp lime juice

1Scoop out the pulp and seeds from the passionfruit into a small bowl.

2Put the apples and pineapple through an electric juicer.

3Pour the juice into a blender or food processor and add the passionfruit and lime juice. Process until smooth, then serve.

APPLE BLUSH SERVES 1

1½ apples, cored and quartered

1 nectarine, stoned

4 strawberries, hulled

1Put the apples through an electric juicer.

2Pour the juice into a blender or food processor and add the nectarine and strawberries. Process until smooth, then serve.

ST CLEMENT’S SERVES 1

1 orange, peeled and quartered

1 grapefruit, peeled and quartered

½ lemon, peeled

1Put all the ingredients through an electric juicer, then serve.

GRAPEFRUIT AND LIME SERVES 1

1½ pink grapefruits, peeled and quartered

1 lime, peeled

1Put the ingredients through an electric juicer, then serve.

FLORIDA BLUE SERVES 1

1 orange, peeled and quartered

½ pink grapefruit, peeled and cut in half

1 small handful of blueberries

1Put the orange and grapefruit through an electric juicer.

2Pour the juice into a blender or food processor and add the blueberries. Process until smooth, then serve.

POWER-PACKED C SERVES 1

1 large orange, peeled and quartered

1 guava, peeled and chopped

5 strawberries, hulled

1Put the orange through an electric juicer.

2Pour the juice into a blender or food processor and add the guava and strawberries. Process until smooth, then serve.

WARM STRAWBERRY SPICE SERVES 1

1 apple, cored and quartered

1 pear, cored and quartered

6 strawberries, hulled

a pinch of mixed spice

1Put the apple and pear through an electric juicer.

2Pour the juice into a blender or food processor and add the strawberries. Process until smooth.

3Pour the mixture into a saucepan, then stir in the mixed spice and heat over low heat until the juice is warm, then serve.

WARM MELON AND GINGER SERVES 1

¼ papaya, peeled, deseeded and chopped into chunks

1 pear, cored and quartered

¼ honeydew melon, peeled and deseeded

1cm/½in piece of fresh root ginger, peeled

a little mineral water, if needed

1Put all the ingredients, except the mineral water, through an electric juicer.

2Alternatively, put the ingredients in a blender or food processor and add a splash of mineral water. Process until smooth, and add a little more water if necessary.

3Pour the juice or blended mixture into a saucepan and heat gently over low heat until the juice is warm, then serve.

ULTIMATE LIVER LOVER SERVES 1

4 apples

1 orange, peeled

1 lemon or lime, peeled

1cm/½in piece of fresh root ginger, peeled

2 tbsp flaxseed oil

1Core and quarter 3 of the apples. Peel and core the remaining apple, then cut it into quarters.

2Put all the ingredients, except the oil, through an electric juicer. Stir in the flaxseed oil and serve.

WHEATGRASS WHIP SERVES 1

2 apples, cored and quartered

½ pineapple, peeled and cut into chunks, including the core

1 handful of wheatgrass or 1 tsp wheatgrass powder

1Put all the ingredients through an electric juicer. If your juicer can’t handle wheatgrass, use wheatgrass powder, mixed with 1 tablespoon water, and stir it into the juice. Serve.

DIGESTION DELIGHT SERVES 1

3 carrots, unpeeled

½ pineapple, peeled and cut into chunks, including the core

1 small handful of strawberries

½ papaya, peeled, deseeded and chopped into chunks

1Put the carrots and pineapple through an electric juicer.

2Pour the juice into a blender or food processor and add the strawberries and papaya. Process until smooth, then serve.

GUT SOOTHER SERVES 1

1 pear, cored and quartered

1 carrot, unpeeled

¼ pineapple, peeled and cut into chunks, including the core

1.5cm/in piece of fresh root ginger, peeled

1Put all the ingredients through an electric juicer, then serve.

JUMP-OUT-OF-BED JUICE SERVES 1

4 carrots, unpeeled

2 apples, cored and quartered

½ pineapple, peeled and cut into chunks, including the core

1Put all the ingredients through an electric juicer, then serve.

PASSION SERVES 1

1 passionfruit

3 oranges, peeled and quartered

½ lime, peeled

2 carrots, unpeeled

1Cut the passionfruit in half and scoop out the pulp and seeds into a small bowl.

2Put all the ingredients through an electric juicer, then serve.

APPLE ZING SERVES 1

1 apple, cored and quartered

1 carrot, unpeeled

5mm/¼in piece of fresh root ginger, peeled

1Put all the ingredients through an electric juicer, then serve.

COOLING CUCUMBER SERVES 1

½ cucumber

1 apple, cored and quartered

1 Peel the cucumber if you would like a sweeter flavour.

2Put the ingredients through an electric juicer, then serve.

VEGGIE APPLE MAGIC SERVES 1

½ small cucumber

4 carrots, unpeeled

2 celery sticks

1 apple, cored and quartered

1Peel the cucumber if you would like a sweeter flavour.

2Put all the ingredients through an electric juicer, then serve.

GRAPE CRUNCH SERVES 1

2 celery sticks

25 red grapes

1Put the ingredients through an electric juicer, then serve.

GOLDEN CARROT SERVES 1

1 small orange, peeled and halved

½ lime, peeled

1cm/½in piece of fresh root ginger, peeled

1 small apple, cored and quartered

2 large carrots, unpeeled

1Put all the ingredients through an electric juicer, then serve.

MINT MEDLEY SERVES 1

¼ pineapple, peeled and cut into chunks, including the core

1cm/½in piece of fresh root ginger, peeled

½ thick slice of white cabbage

1 small handful of mint leaves

1Put all the ingredients through an electric juicer, then serve.

POPEYE SERVES 1

¼ cucumber

1 handful of baby spinach

1 apple, cored and quartered

½ pineapple, peeled and cut into chunks, including the core

1 lime, peeled

1Peel the cucumber if you would like a sweeter flavour.

2Put all the ingredients through an electric juicer, then serve.

CARROT CUP SERVES 1

1 small handful of coriander leaves

3 large carrots, unpeeled

1Put the coriander through an electric juicer, then push the carrots through, and serve.

CARROT AND CELERY SERVES 1

2 large carrots, unpeeled

3 celery sticks

1Put the ingredients through an electric juicer, then serve.

CARROT AND BEETROOT SERVES 1

2 large carrots, unpeeled, cut into chunks

raw beetroot, unpeeled, cut into chunks

2 tbsp fresh basil leaves

1Put the basil between the chunks of carrot and beetroot and push through an electric juicer. Serve.

GREEN WONDER SERVES

1 celery stick

6 kale leaves

2 tomatoes

1 tbsp oregano leaves (optional)

½ ripe avocado, peeled, pitted and mashed

1Put the celery, kale, tomatoes and oregano, if using, through an electric juicer.

2Pour the juice into a blender or food processor and add the avocado. Process until smooth, then serve.

VEGGIE COCKTAIL SERVES 1

1 celery stick

2 tomatoes

1 carrot, unpeeled

¼ lemon, peeled

1Put all the ingredients through an electric juicer, then serve.