apricots
fruity filo stacks 56
pork with apricot stuffing 154
Asian salad dressing 22
asparagus
barbecued Quorn and asparagus salad 86
grilled Californian shrimp salad 42
spring green prawn parcels 52
warm crunchy salad with prawns 77
aubergines
quick moussaka 150
Spanish summer bake 94
Thai prawn and aubergine curry 102
bacon
all-day breakfast omelette 69
breakfast BLT toastie 66
warm salad with scallop and rocket 80
bananas
Baileys banoffee custard 112
kickstart banana berry smoothie 29
beans
chunky minestrone 53
Mexican beef salsa pot 92
pan-seared cod with butter beans 100
refried bean tortilla wraps 88
spiced squash and butter bean soup 50
spicy black bean soup 120
beef
grilled spiced beef with tabbouleh 129
hot and sour beef salad 83
Mexican beef salsa pot 92
sizzling steak fajitas 146
steak and spinach towers 149
steak grill with sweet potato ‘fries’ 148
stir-fried chilli beef 125
bread
breakfast BLT toastie 66
chicken, mozzarella and pepper quesadillas 140
cinnamon French toast with berries 64
Mexican chicken tortilla baskets 78
quick Parma ham and rocket pizzas 144
refried bean tortilla wraps 88
scrambled egg and pesto tortilla wraps 143
sizzling steak fajitas 146
souvlaki pittas 142
tandoori chicken wraps 87
bulgur wheat
grilled spiced beef with tabbouleh 129
Lebanese stuffed pepper rolls 36
salad with roasted vegetables 138
butternut squash
baked cheesy stuffed squash 44
spiced squash and butter bean soup 50
spiced tofu and veggie skewers 45
warm roasted squash and lentil salad 130
cabbage, spicy winter coleslaw 48
cheese
baked cheesy stuffed squash 44
chicken, mozzarella and pepper quesadillas 140
chicory, pear and Roquefort salad 84
Greek grilled halloumi and vegetables 135
grilled vegetable and halloumi stacks 96
Italian lentil and mozzarella salad 136
Italian portobello mushroom melts 35
mozzarella chicken parcels 90
Mykonos horiatiki salad 49
quick Parma ham and rocket pizzas 144
roasted squash and lentil salad 130
roasted vegetable and mozzarella bake 170
scrambled egg and pesto tortilla wraps 143
chicken
Baja griddled chicken salad 139
chicken, mozzarella and pepper quesadillas 140
chicken saltimbocca 155
Greek-style roast 159
hot and sour chicken soup 54
Indonesian chicken satay 40
Jamaican jerked 158
Lebanese lemon and garlic 160
lemon chicken kebabs 91
Mexican chicken tortilla baskets 78
mozzarella chicken parcels 90
spiced buffalo wings 41
tandoori chicken wraps 87
Thai chicken traybake 156
chickpeas
chickpea mash and veggie dippers 37
Greek grilled halloumi and vegetables 135
chicory
grilled Californian shrimp salad 42
pear and Roquefort salad 84
chocolate
frozen berries with white chocolate 60
fruity filo parcels 107
no-cook cake 113
cod
grilled with lentils 99
pan-seared with butter beans 100
coleslaw, spicy winter 48
courgettes
lemony primavera risotto 128
spring green prawn parcels 52
tomato and rocket frittata 76
crab
Maryland crabcakes 103
noodles with spiced crab and lemon 124
cucumber
Mykonos horiatiki salad 49
tzatziki 23
curry
Malaysian prawn laksa 162
Thai prawn and aubergine curry 102
desserts
affogato al caffe 59
amaretti summer fruit meringue 58
apple and blackberry strudel 110
Baileys banoffee custard 112
chocolate fruity filo parcels 107
frozen berries with white chocolate 60
fruity filo stacks 56
no-cook cake 113
summer fruit mini pavlovas 108
tiramisu 109
eggs
all-day breakfast omelette 69
cinnamon French toast 64
Mediterranean no-pastry quiches 38
scrambled egg and pesto tortilla wraps 143
scrambled egg and smoked salmon mini blinis 28
Spanish baked eggs with chorizo 118
Spanish roasted pepper and spinach tortilla 132
tomato and rocket frittata 76
tuna eggs Benedict 117
fish
fillets with crisp Parmesan crust 166
grilled cod and lentils 99
pan-seared cod with butter beans 100
red mullet with pesto sauce 164
scrambled egg and smoked salmon mini blinis 28
smoked fish and spinach gratin 163
smoked salmon fishcakes 104
soy salmon and vegetable parcels 167
tuna eggs Benedict 117
fruit see also specific fruit
amaretti summer fruit meringue 58
chocolate fruity filo parcels 107
cinnamon French toast with berries 64
exotic fruit salsa 23
filo stacks 56
frozen berries with white chocolate 60
granola berry breakfast bowl 67
hi-fibre breakfast muffins 26
porridge with fruit compôte 116
summer fruit mini pavlovas 108
ham, quick Parma ham and rocket pizzas 144
honey mustard dip 41
lamb
quick moussaka 150
souvlaki pittas 142
spiced lamb steaks with quinoa salad 152
lentils
grilled cod and lentils 99
Indian spiced dhal soup 70
Italian lentil and mozzarella salad 136
salad with roasted squash 130
muffins
hi-fibre breakfast muffins 26
tuna eggs Benedict 117
mushrooms
all-day breakfast omelette 69
chicken saltimbocca 155
hot and sour chicken soup 54
Italian portobello mushroom melts 35
warm salad with rocket 91
noodles
Malaysian prawn laksa 162
stir-fried chilli beef 125
Thai prawn and vegetable soup 122
onions
French onion soup 121
Mediterranean no-pastry quiches 38
red onion marmalade 149
Parma ham and rocket pizzas 144
pasta
noodles with spiced crab and lemon 124
prawn and rocket linguine 74
spring vegetable lasagne stacks 126
peppers (bell)
chicken, mozzarella and pepper quesadillas 140
grilled Californian shrimp salad 42
Lebanese stuffed pepper rolls 36
Mediterranean no-pastry quiches 38
Mykonos horiatiki salad 49
Spanish baked eggs with chorizo 118
Spanish roasted pepper and spinach tortilla 132
Spanish summer bake 94
pesto dip 32
pesto fromage frais 22
pesto veggie mini tartlets 33
pizza, quick Parma ham and rocket 144
pork, with apricot stuffing 154
porridge with fruit compôte 116
potatoes
all-day breakfast omelette 69
Greek-style roast chicken 159
Lebanese lemon and garlic chicken 160
smoked salmon fishcakes 104
Spanish roasted pepper and spinach tortilla 132
Spanish summer bake 94
prawns
Caesar salad 134
grilled Californian shrimp salad 42
Malaysian laksa 162
prawn and rocket linguine 74
spring green prawn parcels 52
Thai curry with aubergine 102
Thai skewers 98
Thai soup with vegetables 122
warm crunchy asparagus and prawn salad 77
quiche, no-pastry 38
quinoa, spiced lamb steaks with quinoa salad 152
Quorn, barbecued, with asparagus salad 86
refried bean tortilla wraps 88
rice Jamaican jerked chicken 158
lemony primavera risotto 128
Tex-Mex veggie burgers 168
salads
Baja griddled chicken 139
barbecued Quorn and asparagus 86
bulgur wheat with roasted vegetables 138
chicory, pear and Roquefort 84
crunchy asparagus and prawn 77
griddled hot squid 82
hot and sour beef 83
Italian lentil and mozzarella 136
Lebanese 160
Mykonos horiatiki 49
prawn Caesar 134
roasted squash and lentil 130
rocket and mushroom 91
scallop, bacon and rocket 80
Spanish roasted vegetable 46
spiced lamb steaks with quinoa 152
spicy winter coleslaw 48
tomato and basil 103
salmon
scrambled egg and smoked salmon mini blinis 28
smoked salmon fishcakes 104
soy salmon and vegetable parcels 167
sauces
exotic fruit salsa 23
low-fat tomato salsa 22
low-fat white sauce 21
mint raita 87
tomato 94
scallops, warm salad with bacon and rocket 80
smoothie, kickstart banana berry 29
soup
chunky minestrone 53
French onion 121
hot and sour chicken 54
Indian spiced dhal 70
pumpkin with tortilla chips 72
spiced winter roots 71
spicy black bean 120
Thai prawn and vegetable 122
spinach
smoked fish and spinach gratin 163
Spanish roasted pepper and spinach tortilla 132
steak and spinach towers 149
squid, griddled hot squid salad 82
sweet potato
spiced wedges 30
steak grill with sweet potato ‘fries’ 148
tabbouleh, with grilled spiced beef 129
tartlets, pesto veggie 33
Tex-Mex veggie burgers 168
tofu, spiced tofu and veggie skewers 45
tomatoes
all-day breakfast omelette 69
frittata with rocket 76
Mediterranean no-pastry quiches 38
Mykonos horiatiki salad 49
salad with basil 103
sauce 94
Spanish baked eggs with chorizo 118
vegetables see also salads; specific vegetables
crunchy croquettes 95
roasted vegetable and mozzarella bake 170
rosemary-skewered vegetables 32
white sauce, low-fat 21
yogurt
fruity filo stacks 56
granola berry breakfast bowl 67
kickstart banana berry smoothie 29
mint raita 87
salad dressing 21
spicy winter coleslaw 48
tzatziki 23