Introducing more vegetables to mealtimes is an easy way of cutting back on calories, while increasing fibre intake. Replacing just a few of your regular meat-based meals each week with veggie dishes will help you on your way to reaching your weight-loss goal.
Think of veg as more than just a supporting act on your plate. If you are a meat lover, chickpeas, beans, aubergine and mushrooms are great alternatives, as they are substantial and have a satisfying, hearty texture. They are also good at taking on the flavours of ingredients they are cooked with. The Chickpea and spinach curry and Japanese miso aubergine are fantastic, quick meals with interesting flavours that you can knock up in next to no time after work. And if you’re really ravenous, Sweet potato and black bean burritos is one of the most filling recipes in this book.
One of my favourite new additions to a diet-friendly kitchen is the spiralizer, which is really just a jazzed-up grater. Okay, so you may think I’ve gone a step too far here, but trust me, spiralizers are amazing! As a very low-calorie alternative to spaghetti, spiralized courgettes are brilliant – and they taste much better too. Try my ‘courgetti’ with homemade pesto here once, and you’ll be making it every week.
Another new ingredient that I’ve come to love is cauliflower ‘rice’. You can buy it ready-made in packets, but as with all things, it’s better if you make your own. You can do this simply by grating raw cauliflower on a box grater, or blitzing it in a food processor. All that extra fibre will fill you up for virtually none of the calories of regular rice. I’ve used cauliflower rice in Stuffed peppers, and also in my Jerk chicken rice ’n’ peas and Chicken biryani. It means the portion sizes are huge, which is a real bonus when you’re on a diet.
There are so many ways to enjoy vegetables – and there are so many amazing veg out there to try. I’m hoping these recipes will inspire you to get experimenting with them in the kitchen.
Pickled beetroot hummus with crudités
This easy-to-make hummus is such a lush and amazing colour and it’s packed with flavour. You can serve it with loads of things – toasted pitta bread is great to scoop it up, or just some simple raw veg, like radish, celery, carrot, cucumber or fennel, to dip. Just be sure to buy the beetroot from the chilled salad section of the supermarket – the pickled beetroot you buy in a jar is too vinegary.
Serves: 4
Calories: 600 per serving
365 without pitta
500g cooked pickled beetroot (see above)
2 x 400g tins chickpeas
1 tbsp ground cumin, toasted
2 garlic cloves, finely grated
2 tbsp tahini
Juice of 2 lemons
A handful of mint leaves, roughly chopped
100g Greek yoghurt (0% fat)
Sea salt and freshly ground black pepper
To finish
80g half-fat feta
1 tbsp fennel seeds, toasted
A handful of small mint leaves
To serve
Raw veg (small peeled carrots, radishes, cherry tomatoes, cucumber batons, celery sticks, fennel slices)
4 wholemeal pittas, toasted (optional)
1. Put the beetroot into a food processor and blitz until smooth.
2. Drain the chickpeas, reserving the liquid. Add the chickpeas to the blender with 150ml of the liquid. Add the toasted cumin, garlic, tahini, lemon juice and mint. Blend again until smooth.
3. Season generously with salt and pepper, add the yoghurt and blitz again until smooth.
4. Transfer the hummus to a serving bowl, crumble over the feta and sprinkle with the toasted fennel seeds and mint leaves. Serve with the raw veg crudités for dipping and toasted pitta, if you like.
Pickled beetroot hummus with crudités
Tomato, ricotta and basil salad
This colourful salad is a low-calorie version of the Italian favourite, tricolore, which normally uses mozzarella. I’ve swapped it for naturally lower fat ricotta, and a clever oil-free paprika dressing brings it all together. You will have more dressing than you need for this recipe, so keep the rest in the fridge (for up to a week) to use whenever you need a low-fat flavour boost.
Serves: 2
Calories: 150 per serving
400g heritage tomatoes (a mix of larger and cherry tomatoes, ideally including red and yellow varieties)
100g ricotta
A small handful of basil leaves, larger leaves torn
Sea salt and freshly ground black pepper
For the smoked paprika dressing
220ml water
2 tbsp white wine vinegar
1 heaped tsp sweet smoked paprika
1 tbsp granulated sweetener
½ tsp garlic powder
½ tsp dried herbes de Provence
1 tsp salt
1 tbsp cornflour, mixed to a paste with 1 tbsp water
1. First make the dressing. Put the water, wine vinegar, smoked paprika, sweetener, garlic powder, dried herbs and salt into a small pan and bring to a simmer. Take off the heat and whisk in the cornflour paste. Return to the heat and cook for 1–2 minutes or until slightly thickened. Leave to cool completely, then strain into a jug.
2. Quarter the large tomatoes and halve the cherry tomatoes. Spread them all out, skin side up, on a metal tray and wave a cook’s blowtorch over the surface until the skins are charred and blistered in places, then turn the tomatoes and colour the cut surfaces.
3. Arrange the tomatoes on individual plates and season with salt and pepper to taste. Dollop the ricotta on top and scatter over the basil leaves. Drizzle with 3 tbsp of the smoked paprika dressing to serve.
THE LOWDOWN Blowtorching the tomatoes may sound fancy but it’s an easy way to fire-roast them for an amazing smoky taste – browning the skins without cooking the flesh.
Tomato, ricotta and basil salad
Mixed bean, roasted pepper and feta salad
This makes a great light lunch, or you can serve a smaller portion as a side dish with some simply cooked chicken, lamb or fish. It has a really nice, sharp dressing that you can use for other salads and veg dishes – a little goes a long way.
Serves: 4
Calories: 345 per serving
4 large red peppers
Olive oil spray
150g fine green beans
2 x 400g tins mixed beans, rinsed and drained
80g pitted green olives
2 handfuls of flat-leaf parsley leaves, roughly chopped
A handful of basil leaves, roughly chopped
120g half-fat feta
Freshly ground black pepper
For the dressing
2 tbsp extra virgin olive oil
3 tbsp red wine vinegar
1 small garlic clove, finely grated
1 tsp dried rosemary
1 tsp flaky sea salt
½ tsp freshly ground black pepper
1. Preheat the oven to fan 240°C/gas 9.
2. Place the red peppers in a small roasting tray and spray each one twice with oil. Roast on the top shelf of the oven for 15–20 minutes, or until well charred on all sides.
3. Transfer the roasted peppers to a bowl, cover with cling film and leave for 20 minutes to cool down; the trapped steam will help loosen the skins.
4. Meanwhile, add the green beans to a pan of boiling salted water and blanch them for a couple of minutes until cooked but still firm to the bite. Drain and place in a bowl of cold water to cool, then drain well.
5. Peel away the skin from the cooled peppers, remove the core and seeds then cut the flesh into long, thick slices. Place these in a bowl and add the green beans, tinned beans, olives, parsley and basil. Toss lightly to mix.
6. For the dressing, whisk all the ingredients together in a bowl. Pour over the salad, mix well and leave to stand for a few minutes to allow the salad to soak up the dressing.
7. Divide the salad between four plates, crumble over the feta and grind over some black pepper.
Mixed bean, roasted pepper and feta salad
Griddled veg and halloumi with couscous
Griddled halloumi has a lovely, salty tang so you don’t need much to make an impact in this Mediterranean salad. The herb dressing is a great recipe to have in your arsenal – it has a satisfying consistency with virtually no calories. You will have more than you need, so keep the rest in the fridge (for up to a week) to add instant flavour to veg and other salads.
Serves: 4 as a main, 6 as a side
Calories: 440 per serving as a main
295 as a side or mezze dish
150g couscous
150ml hot fresh vegetable stock
1 each red, yellow and green pepper, cored, deseeded and cut into 2cm slices
1 large red onion, cut into wedges
1 medium courgette, sliced into thick rounds
Olive oil spray
250g block of halloumi
Sea salt and freshly ground black pepper
For the herb dressing
200ml water
2 tbsp red wine vinegar
1 tsp garlic powder
½ tsp dried herbes de Provence
½ tsp dried Italian herb mix
1 tsp granulated sweetener
1 tsp flaky sea salt
1 tbsp cornflour, mixed to a paste with 1 tbsp water
2 tbsp flat-leaf parsley leaves, finely chopped
To finish (optional)
Basil and mint leaves
1 red chilli, deseeded and sliced on an angle
1. Put the couscous into a small bowl, add a pinch each of salt and pepper and pour on the hot veg stock. Stir well, cover with cling film and set aside.
2. For the herb dressing, put the water, wine vinegar, garlic powder, dried herbs, sweetener and salt into a small pan and bring to a simmer. Take off the heat, whisk in the cornflour paste, then return to the heat and cook for 1–2 minutes until slightly thickened. Pour into a jug and leave to cool, then stir in the chopped parsley.
3. Place all the veg in a large bowl and season with salt and pepper. Heat a large griddle pan over a high heat, then spray with about 20 sprays of oil. Lay about half the veg in the pan, being careful not to overcrowd it, and spray them with another 20 sprays of oil. Cook for 4–5 minutes on each side, until just softened and with some char lines, then remove to a plate. Repeat with the remaining veg.
4. Cut the halloumi in half lengthways and then cut each half into 6 slices. Spray the griddle pan again with oil and lay the halloumi slices in the pan. Cook over a high heat for 2 minutes on each side.
5. Fluff up the couscous with a fork and spoon onto a large platter. Top with the roasted veg and halloumi, then tear over the basil and mint leaves and scatter over the chilli, if using. Drizzle 6 tbsp of the herb dressing over everything and serve.
Griddled veg and halloumi with couscous
Spiced red salad
This vibrant, crunchy salad goes with virtually anything. It’s really tasty too – perfect for when you need an interesting veggie side dish.
Serves: 4
Calories: 210 per serving
300g red cabbage, finely shredded
1 large red onion, finely sliced
1 tbsp flaky sea salt
2 oranges
2 red apples, julienned (skin on)
200g cooked beetroot (not in vinegar), julienned
150g fennel, finely sliced, fronds reserved
30g pecan nuts, toasted and chopped
A handful of dill leaves
For the dressing
½ tbsp wholegrain mustard
Finely grated zest and juice of 1 orange
1 tbsp extra virgin olive oil
2 tbsp red wine vinegar
1. Put the cabbage and onion into a bowl, sprinkle with the flaky salt and mix well. Leave to stand for 20 minutes.
2. Meanwhile, segment the oranges: trim off the top and bottom and stand the fruit on a board. Work your way around each orange with a small, sharp knife, cutting off the peel, pith and outer membrane. Then, over a large bowl to catch the juice, slice between the membranes to release the orange segments into the bowl.
3. Rinse the shredded cabbage and onion in a sieve under cold running water to remove the salt, and drain well.
4. Add the cabbage and onion, apples, beetroot, fennel and pecans to the orange segments and toss to combine.
5. For the dressing, whisk the ingredients together in a bowl and trickle over the salad.
6. Toss the salad well and serve, scattered with the reserved fennel fronds and dill.
THE LOWDOWN A sprinkling of toasted nuts adds a great crunch and texture to salads. Simply toast the nuts in a dry frying pan until fragrant and golden, tossing the pan to ensure they colour evenly.
Spiced red salad
Baked falafel with tzatziki
Falafel seem like a healthy choice but usually they are deep-fried in oil. These, however, are baked for a lower calorie and lower fat version that still delivers a crisp outer layer and soft interior. For a more substantial meal, and to up your veg intake, serve them with a salad and the pickled beetroot hummus.
Makes: 18
Calories: 75 per falafel
1 tsp olive oil
2 medium-small onions (200g in total), finely diced
2 x 400g tins chickpeas, rinsed and drained
4 garlic cloves, grated
3 tsp ground cumin
2 tsp ground coriander
2 tsp flaky sea salt
30g coriander leaves, roughly chopped
30g flat-leaf parsley leaves, roughly chopped
40g plain flour
Freshly ground black pepper
Olive oil spray
For the tzatziki
200ml natural yoghurt (0% fat)
140g piece of cucumber, grated
1 small garlic clove, finely grated
2 tbsp mint leaves, finely chopped
A pinch of sea salt
A pinch of granulated sweetener
1. Preheat the oven to fan 230°C/gas 8 and line a baking tray with baking parchment.
2. Heat the olive oil in small non-stick frying pan over a medium heat. Add the onions and cook for about 10 minutes or until softened and starting to brown, adding a splash of water if they start to stick. Remove from the heat and leave to cool.
3. Put the onions, chickpeas, garlic, spices, salt, chopped herbs, flour and some pepper in a food processor. Pulse until the mixture is fairly smooth, stopping every so often to scrape down the sides with a spatula. You want to retain some texture but the paste should be able to hold together.
4. Divide the mixture into 18 equal pieces and shape into patties. Place on the prepared baking tray and spray the patties with 10 sprays of oil. Cook on the top shelf of the oven for 20–25 minutes or until golden brown.
5. Meanwhile, make the tzatziki. Put the yoghurt into a small bowl. Squeeze the grated cucumber to remove excess liquid, then add to the yoghurt with the garlic, mint, salt and sweetener. Mix well.
6. Lower the oven setting to fan 180°C/gas 4 and move the tray of falafel to the bottom shelf of the oven. Bake for a further 20–25 minutes or until cooked through. Sprinkle with a little salt and serve with the tzatziki.
Baked falafel with tzatziki
Chickpea and spinach curry
Eating less meat is an easy way to cut back on calories, and chickpeas are a fantastic alternative as they’re both sustaining and a good source of protein. They readily take on other flavours too, so they are great in a curry. Serve this on its own as a main dish, or as part of a selection of curries if you’re feeding a crowd.
Serves: 4
Calories: 380 per serving
1 tbsp vegetable oil
2 medium onions, finely chopped
6 garlic cloves, finely grated
6cm piece of ginger, finely grated
2 long green chillies, finely chopped
1 tsp ground cumin
1 tsp ground coriander
2 tsp garam masala
1 tsp ground turmeric
1 tsp flaky sea salt
2 tbsp tomato purée
2 x 400g tins chopped tomatoes
400ml fresh vegetable stock
2 x 400g tins chickpeas, rinsed and drained
150g baby spinach
To finish
4 tbsp natural yoghurt (0% fat)
Sprigs of coriander
1. Heat the oil in a large non-stick saucepan over a high heat. Add the onions and cook for 5 minutes or until they are starting to brown, adding a splash of water if they start to stick.
2. Add the garlic, ginger and chillies and cook for about 2 minutes. Sprinkle in the spices and salt and cook, stirring, for 1 minute. Stir in the tomato purée and cook for another minute.
3. Add the tinned tomatoes, stock and chickpeas, bring to a simmer and cook for 20–30 minutes until the sauce thickens. If it gets too thick, loosen with a splash of boiling water.
4. When ready to serve, stir through the spinach and cook briefly, just until it wilts.
5. Divide the curry between warmed bowls and top each portion with a dollop of yoghurt and a sprig of coriander to serve.
Chickpea and spinach curry
Creamy wild mushroom courgetti
Using courgette strands instead of pasta significantly reduces calories, while upping your veg intake. Once you give it a go, I promise you’ll love it! Using dried porcini mushrooms in this sauce creates a wonderful deep, savoury hit.
Serves: 4
Calories: 320 per serving
1kg courgettes, spiralized
50g dried porcini mushrooms
250ml just-boiled water
1 tbsp olive oil
1 onion, finely diced
4 garlic cloves, finely chopped
250g chestnut mushrooms, thickly sliced
1 tbsp thyme leaves
300ml light single cream alternative
100g porcini and truffle paste (or umami paste)
2 tbsp flat-leaf parsley leaves, finely chopped
Flaky sea salt and freshly ground black pepper
20g grated Parmesan, to finish
1. Put the spiralized courgettes into a bowl and sprinkle generously with salt. Mix well with your hands, then leave to stand and wilt for 20 minutes. Drain in a colander, patting the courgette firmly with kitchen paper to remove all excess water and salt.
2. Meanwhile, put the dried porcini into a small bowl and pour on the just-boiled water. Cover with cling film and leave to soak for 15 minutes.
3. Heat the olive oil in a large non-stick sauté pan. Add the onion and cook over a medium heat for 4–5 minutes until softened, adding a splash of water if it starts to stick. Stir in the garlic and cook for 2 minutes.
4. Add the chestnut mushrooms, then strain the porcini soaking liquid into the pan. Chop the rehydrated porcini and add them to the pan with the thyme leaves, ‘cream’ and porcini and truffle paste. Lower the heat to a simmer and cook for 5 minutes or until the sauce thickens slightly.
5. Stir through the parsley, then add the courgetti and toss to coat. Season with salt and pepper and cook over a medium heat for 2 minutes. Transfer to warmed bowls and sprinkle with the Parmesan.
THE LOWDOWN Adding a little porcini and truffle paste gives the dish a really luxurious umami flavour with very few extra calories.
Creamy wild mushroom courgetti
Stuffed peppers
When you’re watching your weight, feeling satisfied by a meal helps to keep you motivated. In the filling for these stuffed peppers, the melting mozzarella tastes utterly decadent and cauliflower replaces the usual rice, reducing the calories without you even noticing.
Serves: 2 as a main, 4 as a starter
Calories: 320 per serving as a main
160 as a starter
2 large yellow or red peppers
½ tbsp light olive oil
1 red onion, finely diced
2 garlic cloves, finely grated
1 small yellow pepper, cored, deseeded and diced
100g courgette, diced
80g button mushrooms, sliced
1 tbsp tomato purée
½ tsp dried oregano
100g tomatoes, diced
40g pitted kalamata olives, sliced
120ml fresh vegetable stock
150g cauliflower ‘rice’
2 handfuls of basil leaves, finely chopped
100g half-fat mozzarella, cut into 4 slices
Sea salt and freshly ground black pepper
1. Preheat the oven to fan 180°C/gas 4. Line a baking tray with baking parchment.
2. Halve the large peppers lengthways and remove the core and seeds. Place cut side up on the baking tray, shaving a thin sliver off the curved underside to ensure they lie steady, if necessary.
3. Heat the olive oil in a non-stick sauté pan then add the red onion and cook over a medium heat for 5–10 minutes, until softened and just starting to colour. Add the garlic and diced pepper and cook for 2 minutes. Add the courgette and mushrooms, stir through and cook for 2 minutes.
4. Stir in the tomato purée and cook for 1 minute. Add the dried oregano, tomatoes and olives and cook for 3–4 minutes, or until the tomatoes soften.
5. Pour in the veg stock, then add the cauliflower ‘rice’ and stir through. Cook for about 5 minutes, until the liquid has reduced a bit. Stir through the basil and season with salt and pepper.
6. Spoon the mixture into the pepper halves. Top each with a slice of mozzarella and bake on the middle shelf of the oven for 20–25 minutes or until the cheese is melted and golden brown. Serve hot.
Stuffed peppers
Courgette and ricotta pancakes
If you get yourself organised, these tasty pancakes can be ready in just 20 minutes. They are so simple and tasty. It just takes a bit of practice to cook them properly all the way through without over-browning the outside.
Serves: 2
Calories: 270 per serving
2 courgettes (250g in total), grated
50g self-raising flour
½ tsp baking powder
1 tsp ground cumin
1 large free-range egg, beaten
1 small garlic clove, finely grated
100g ricotta
2 tbsp finely chopped dill
A pinch of dried chilli flakes
Finely grated zest of 1 lemon
Sea salt and freshly ground black pepper
Olive oil spray
To serve
2 lemon wedges
40g mixed salad leaves (watercress, spinach etc.)
8 cherry tomatoes, halved
1. Squeeze the grated courgettes well to remove excess water, then tip into a bowl.
2. Add the flour, baking powder, cumin, egg, garlic, ricotta, chopped dill, chilli flakes and lemon zest. Season with salt and pepper and mix together well.
3. Heat a large non-stick frying pan over a medium heat and spray the pan 10 times with oil.
4. Drop 6 large spoonfuls of batter into the pan, spacing them well apart, and cook for 3–4 minutes on each side, until the pancakes are golden brown and cooked through. (If your pan isn’t large enough to take 6 pancakes, cook them in batches.)
5. Serve 3 pancakes each, with a leafy salad on the side and lemon wedges for squeezing.
THE LOWDOWN Grated vegetables give these savoury pancakes a lovely light texture. They’re great for packing up and taking to work for lunch, or as a quick snack if you’re on the go.
Courgette and ricotta pancakes
Toasted cabbage tart with ricotta and lemon
Cabbage is a robust ingredient – bold enough to take centre-stage in this beautiful tart. Reduced-fat puff pastry gives a great, crunchy texture and feels a little bit luxurious when you’re on a diet. Baby capers add a lovely piquancy to the filling.
Serves: 6
Calories: 340 per serving
320g ready-rolled light puff pastry
1 Savoy cabbage, cut into 8 wedges
1 tbsp semi-skimmed milk
200g ricotta
1 large free-range egg
3 garlic cloves, finely grated
20g grated Parmesan
Finely grated zest and juice of 1 lemon
2 tbsp baby capers
Olive oil spray
Sea salt and freshly ground black pepper
1. Unroll the pastry onto a baking tray lined with baking parchment and score a border 2cm in from the edge all the way round. Prick the pastry within the border with a fork. Chill in the fridge for 1 hour.
2. Blanch the cabbage in boiling salted water for 3–4 minutes, until just tender. Drain in a colander and run under the cold tap to cool. Pat dry with kitchen paper. Preheat the oven to fan 220°C/gas 7.
3. Brush the pastry all over with the milk then cook on the top shelf of the oven for 15 minutes, rotating the tray halfway through cooking to ensure it colours evenly. Remove from the oven and turn the oven setting down to fan 140°C/gas 1.
4. Press the pastry within the border down and return to the oven for 25 minutes to crisp the base.
5. Meanwhile, in a bowl, beat together the ricotta, egg, garlic, Parmesan, lemon zest and juice, and season with salt and pepper.
6. Place the cabbage wedges on a metal tray and blowtorch them until lightly blackened and charred.
7. Remove the tart case from the oven. Increase the oven setting to fan 180°C/gas 4.
8. Spread the ricotta mixture in the tart case and lay the cabbage wedges on top. Sprinkle with capers, season with salt and pepper and spray 10–15 times with oil. Cook on the middle shelf of the oven for 15 minutes or until the cabbage is warmed through.
Toasted cabbage tart with ricotta and lemon
Spinach and paneer curry
Paneer is a lower fat cheese that holds its shape well during cooking, making it feel really substantial. There are some big flavours at work in this curry, which is great on its own, or with some saffron rice, or even a little poached chicken on the side.
Serves: 4
Calories: 550 per serving
335 without rice
250g paneer, cubed
¼ tsp ground turmeric
½ tsp flaky sea salt
Sunflower oil spray
½ tbsp vegetable oil
1 onion, finely diced
1 tsp cumin seeds
750g frozen spinach, defrosted and drained
200ml fresh vegetable stock
4 garlic cloves, finely chopped
2.5cm piece of ginger, finely grated
1 long green chilli, finely chopped
½ tsp garam masala
50ml light single cream alternative
200g tomatoes, diced
Sea salt and freshly ground black pepper
To serve (optional)
240g basmati rice, cooked with salt and a pinch of saffron strands
1. Place the paneer in a bowl and sprinkle over the turmeric and salt. Toss well, to coat the cheese all over.
2. Heat a large non-stick sauté pan over a high heat, then spray with oil 15 times. Add the paneer and cook for 5 minutes, tossing the pan frequently so the cheese cubes turn golden brown on all sides. Remove to a plate; set aside.
3. Add the vegetable oil to the pan. When hot, add the onion and cumin seeds and cook for 5 minutes or until the onion is starting to turn golden brown.
4. Meanwhile, roughly chop a third of the spinach. Put the remaining spinach into a food processor with the stock and blend until smooth.
5. Toss the garlic, ginger and chilli into the pan and cook, stirring, for 2 minutes, then add the garam masala and stir over the heat for another minute.
6. Add both the chopped and blended spinach. Return the paneer to the pan and stir through the ‘cream’ and tomatoes. Bring to a simmer and cook for 4–5 minutes until slightly thickened.
7. Season the curry to taste with salt and pepper and serve in warmed bowls, with saffron rice on the side, if you like.
Spinach and paneer curry
Sweet potato and black bean burritos
I love making vegetables the heroes of a meal rather than banishing them to side-dish status. These burritos are packed with tasty veg, and there is so much going on in terms of texture and tastes, there’s no way you’ll miss the meat.
Serves: 4
Calories: 685 per serving
700g sweet potatoes (3 medium)
2 x 400g tins black beans, rinsed and drained
50g walnuts, toasted
2 tsp hot smoked paprika
1 tsp dried Italian herb mix
1 tsp garlic powder
1 tsp onion powder
Sea salt and freshly ground black pepper
For the chipotle yoghurt
2 tsp chipotle paste
100g Greek yoghurt (0% fat)
To assemble
4 large corn (or wheat) tortillas
100g iceberg lettuce, shredded
200g carrots, grated
200g raw beetroot, peeled and grated
1 ripe, small avocado, peeled and quartered
1. Preheat the oven to fan 180°C/gas 4.
2. Prick the sweet potatoes all over with a fork and put on a small baking tray. Bake for 50–60 minutes or until soft all the way through. Remove from the oven and allow to cool. Turn off the oven. Scoop out the flesh from the sweet potatoes into a large bowl.
3. Put half the black beans into a food processor with the walnuts and blend until smooth. Add to the sweet potato flesh, with the remaining black beans, paprika, dried herb mix, garlic powder and onion powder. Season with salt and pepper and mix well.
4. Line a baking tray with baking parchment. Divide the mixture into 4 portions and shape into logs, about 15 x 7 x 2cm, on the lined tray. Flatten them slightly and chill in the fridge to firm up for 2 hours.
5. Heat the oven again to fan 180°C/gas 4. Cook the sweet potato patties on the middle shelf of the oven for 50 minutes.
6. Meanwhile, mix the chipotle paste and yoghurt together in a bowl. When the patties are cooked, place the tortillas in the oven for 1 minute until warm but still pliable.
7. Spread each tortilla with a big spoonful of the chipotle yoghurt and place a sweet potato patty in the middle. Top with lettuce, carrot and beetroot. Slice an avocado quarter in half and lay both pieces on top, then roll the tortilla around the filling tightly. Slice in half to serve.
THE LOWDOWN Sweet potatoes have much more flavour than regular potatoes and more fibre too. Not only that, they taste amazing, count towards your ‘five-a-day’ and their flesh is a fantastic orange colour.
Sweet potato and black bean burritos
Spinach and basil pesto courgetti
A simple, fresh and filling take on the classic Italian pasta and pesto combination. Don’t be afraid of the spiralizer – it’s a versatile, easy-to-use bit of kit. You’ll love it, I promise, and soon you’ll be spiralizing all sorts of veg.
Serves: 2
Calories: 245 per serving
180g cherry tomatoes, halved
Olive oil spray
1 tsp dried oregano
500g courgettes, spiralized
2 tbsp light single cream alternative
Flaky sea salt and freshly ground black pepper
For the spinach and basil pesto
150g baby spinach
30g basil leaves
1 garlic clove, finely grated
1 tbsp extra virgin olive oil
Finely grated zest of 1 lemon
2 tbsp fresh vegetable stock or water
½ tsp freshly grated nutmeg
To finish
10g pine nuts
A small handful of basil leaves, shredded
2 tsp grated Parmesan
1. Preheat the oven to fan 140°C/gas 1. Line an oven tray with baking parchment.
2. Place the cherry tomatoes, cut side up, on the prepared tray and spray 10 times with oil. Sprinkle each tomato with a little oregano, salt and pepper. Cook on the middle shelf of the oven for 1¼ hours, then set aside to cool.
3. Meanwhile, for the pesto, put all the ingredients into a jug blender or food processor, add some salt and pepper and blitz until smooth.
4. Toast the pine nuts for the garnish in a small, dry pan for 30 seconds, then tip onto a plate and set aside.
5. Put the spiralized courgettes into a bowl and sprinkle generously with salt. Mix well with your hands, then leave to stand and wilt for 20 minutes. Drain in a colander, patting the courgette firmly with kitchen paper to remove all excess water and salt.
6. Tip the spiralized courgettes into a large pan and add the pesto and ‘cream’. Stir well to coat with the sauce and cook over a medium heat for 2 minutes, then fold through the roasted tomatoes.
7. Divide the courgetti between warmed serving bowls and sprinkle with the shredded basil, Parmesan and toasted pine nuts.
Spinach and basil pesto courgetti
Mediterranean puff pastry tart
Pastry seems like a real treat when you’re cutting down on calories, but you don’t need much to feel like you’ve eaten something special. The key to this tart is to pack the topping with flavour – so the veggies are heavy on the garlic and herbs, and the addition of goat’s cheese brings a satisfying, rich creaminess.
Serves: 4
Calories: 400 per serving
280g ready-rolled light puff pastry
200g baby courgettes, cut into 1.5cm slices
1 large red pepper, cored, deseeded and cut into 2cm chunks
1 large yellow pepper, cored, deseeded and cut into 2cm chunks
1 red onion, cut into 2cm chunks
4 garlic cloves, sliced
2 sprigs of rosemary, leaves picked and finely chopped
4 sprigs of thyme, leaves picked
Olive oil spray
1 tbsp semi-skimmed milk
100g cherry tomatoes, halved
75g goat’s cheese, crumbled
Sea salt and freshly ground black pepper
1. Using a sharp knife, trim the sheet of puff pastry to 25 x 28cm. Place it on a baking tray lined with baking parchment and score a border 2cm in from the edge all the way round. Prick the pastry within the margin, using a fork. Leave to rest in the fridge for about 1 hour. Meanwhile, preheat the oven to fan 220°C/gas 7.
2. Put the courgettes, peppers and red onion into a large bowl. Add the garlic and herbs and season generously with salt and pepper. Line a large baking tray with baking parchment, lay the veg out on it and spray 15–20 times with oil.
3. Brush the puff pastry all over with the milk and sprinkle with a little salt. Cook on the middle shelf of the oven, with the veg tray on the top shelf above, for 15 minutes, rotating both trays halfway through to ensure even colouring. Remove both trays from the oven and turn the setting down to fan 140°C/gas 1. Set the veg aside.
4. Press the inside of the pastry down and return to the oven for 25 minutes to get a super crispy base.
5. Take the tart case out of the oven and turn the setting up to fan 180°C/gas 4. Tip the roasted veg into the tart case, scatter over the cherry tomatoes and goat’s cheese and season with salt and pepper. Bake for 20–25 minutes until the veg are cooked through and the cheese is softening and colouring at the edges. Cut the tart into quarters to serve.
Mediterranean puff pastry tart
Japanese miso aubergine
Keep your palate entertained when you’re on a diet and you won’t even realise you are cutting back on calories. This sweet and sticky miso glaze works perfectly with the meaty aubergine, and the scattering of sesame seeds adds a subtle crunch.
Serves: 2 as a main, 4 as a side
Calories: 220 per serving as a main
110 as a side
2 aubergines (300g each)
Sunflower oil spray
½ tsp flaky sea salt
1 spring onion, finely sliced on an angle
½ tsp sesame seeds, toasted
For the miso glaze
2 tbsp white miso paste
2 tbsp mirin
2 tbsp caster sugar
2.5cm piece of ginger, finely grated
1. Preheat the oven to fan 180°C/gas 4.
2. Halve the aubergines lengthways then, using a small sharp knife, deeply score the flesh of each half in a criss-cross pattern. Place on an oven tray. Spray each aubergine half 5 or 6 times with oil, then sprinkle with a little flaky salt. Bake on the top shelf of the oven for 25 minutes.
3. Meanwhile, for the miso glaze, mix the miso, mirin, sugar and grated ginger together in a small bowl.
4. Remove the tray of aubergines from the oven and leave to cool for 2 minutes. Pour off any excess liquid released by the aubergines.
5. Preheat the grill to medium-high.
6. Spoon the miso glaze generously on top of each aubergine half and spread evenly to the edges. Grill the aubergines for 5–7 minutes or until golden brown and caramelised.
7. Sprinkle the spring onion and toasted sesame seeds over the aubergine halves and serve.
Japanese miso aubergine
Egg-fried wild rice
This lighter version of everyone’s favourite egg-fried rice is packed with texture and flavour – and is virtually fat-free. Wild rice has a great, nutty taste and is slightly chewy, which brings another layer of interest to an already exciting dish. You can use whatever veg you like – you could even stir-fry some chopped prawns or strips of chicken breast if you’re not serving it up to vegetarians.
Serves: 4
Calories: 570 per serving
30g dried shiitake mushrooms
250ml just-boiled water
1 tsp toasted sesame oil
2 garlic cloves, finely chopped
1 green pepper, cored, deseeded and diced
75g oyster mushrooms, roughly torn into pieces
75g small chestnut mushrooms, sliced
2 x 250g packets ready-cooked long-grain and wild rice
100g tinned sweetcorn, drained
100g frozen peas
4 spring onions, finely sliced
2 tbsp light soy sauce
80g bean sprouts
Freshly ground white pepper
For the rolled egg
2 large free-range eggs
1 tsp vegetable oil
Flaky sea salt and freshly ground white pepper
To finish
½ tsp black sesame seeds
1. Put the dried shiitake into a bowl and pour on the 250ml just-boiled water. Cover with cling film and leave to soak for 20 minutes. Drain the shiitake, reserving the liquor, and chop roughly; set aside.
2. Meanwhile, prepare the rolled egg: beat the eggs in a bowl with a good pinch each of salt and white pepper. Heat the oil in a non-stick wok over a high heat, swirling it around the bottom and sides of the wok to coat.
3. When the oil is hot, pour in the eggs and swirl the wok around until a thin layer of egg begins to form. Lifting the wok off the heat, keep swirling it until there is no runny egg left. Put the wok back on the heat for 30 seconds or so to cook the egg, and then take it off again. Run a rubber spatula around the edges to release the cooked egg, then tip the wok upside down over a board so the omelette falls out onto the board. Roll up the omelette while still warm and set aside.
4. Return the wok to a high heat, add the sesame oil and garlic, and stir-fry for 30 seconds. Add the green pepper and stir-fry for 2 minutes.
5. Next add the oyster, chestnut and rehydrated shiitake mushrooms and stir-fry for 2–3 minutes.
6. Crumble in the ready-cooked rice, strain in the reserved mushroom soaking liquor and stir-fry for 2–3 minutes.
7. Add the sweetcorn, peas, spring onions and soy sauce. Stir-fry for 2 minutes, then toss in the bean sprouts and add a generous pinch of white pepper. Stir-fry for another minute.
8. Divide the stir-fry between warmed bowls. Slice the rolled omelette and arrange on top. Finish with a sprinkling of sesame seeds.
Egg-fried wild rice