American Pancakes
Overnight Oats
1
5 mins
40g porridge oats 200g yogurt Flavour ideas; • • • • • • • • • •
Mixed berries Pear and blackberry Orange and peach Peanut butter and banana Apple and cinnamon Banana and cocoa powder Blueberries and lemon Grated carrot, cinnamon and nutmeg Strawberry and lemon Cherries, honey and walnuts
1. Depending on ingredients, chop, grate and/or zest 2. Mix the porridge, yogurt and your choice of flavours in a bowl or a container and cover. 3. Leave in the fridge for 4 hours or overnight. Top tip! Just before you eat, try adding a sprinkle of desiccated coconut, nuts or seeds.
4
10 mins
1. Sift the flour, baking powder, salt and caster sugar into a large bowl. In a separate bowl or jug, lightly whisk together the milk and egg, then whisk in the melted butter. 2. Pour the milk mixture into the flour mixture. Using a fork, beat until you have a smooth batter. Any lumps will soon disappear with a little mixing. Let the batter stand for a few minutes. 3. Heat a non-stick frying pan over a medium heat and add the extra butter or oil. Once the pan is hot, add a ladle of batter. It will seem very thick but this is how it should be. Wait until the top of the pancake begins to bubble, then turn it over and cook until both sides are golden brown and the pancake has risen to about 1cm thick. 4. Serve with lots of fresh fruit and yogurt.
135g plain flour 1 tsp baking powder ½ tsp salt 2 tbsp caster sugar 130ml milk 1 large egg, lightly beaten 2 tbsp melted butter (allowed to cool slightly) or olive oil, plus extra for cooking Fresh fruit and yogurt to serve
Top tip! Keep uncooked batter in the fridge for a few days.
Adapted from a BBC recipe
Eggs Florentine
2
15 mins
1. Bring a large pan of water to the boil. Crack an egg into a cup, then gently tip into the boiling water. Repeat for all 4 eggs. Remove the pan from heat and set it aside for 5 minutes until the eggs are softly set. 2. Meanwhile, place the washed spinach in a sieve and pour over boiling water from the kettle to wilt it. Drain excess liquid. 3. Put the cooked spinach into a bowl and mix in the crème fraîche and mustard. Toast the muffins and place a slice of ham on each muffin half and top with the spinach mixture. Top each with a poached egg. 4. Sprinkle over the chives, season with black pepper and serve swiftly.
4 large eggs 200g pack of spinach 2 tbsp low fat crème fraîche 1–2 tsp wholegrain mustard A pack of roasted ham 4 wholemeal muffins, split and toasted 2 tbsp snipped chives Salt & pepper
Mexican Beans on Toast
4 1. 2. 3. 4. 5. 6. 7.
15 mins
Mix tomatoes, ¼ onion, lime juice and 1 tbsp oil. Fry the remaining onion in 2 tbsp oil until soft. Add garlic and fry for another minute. Add cumin and chipotle/chilli flakes and stir Tip in beans and a splash of water. Gently stir until heated through. Stir in most of the tomato mixture. Toast the bread. Pile the beans onto the toast, arrange the avocado on top then sprinkle over the remaining tomato mixture and garnish with coriander. Drizzle the rest of the oil over.
270g cherry tomatoes, quartered 1 onion, finely chopped ½ lime, juiced 4 tbsp olive oil 2 gloves of garlic, crushed 1 tsp ground cumin 2 tsp chipotle paste or 1 tsp chilli flakes 2x 400g cans black beans, drained 4 slices of bread 1 avocado, finely sliced
Top Tip! Try using frozen garlic and frozen coriander.
Adapted from a BBC recipe
Nutty Noodle Salad Pack Lunch idea
Layered Salad Pots
1
10 mins
Pick one starchy carb for your energy layer; Brown or white rice, noodles, cooked lentils, chickpeas, beans, quinoa, roasted root vegetables or wholemeal pasta. Pick one protein for your endurance layer; Feta or goats cheese, hard-boiled egg, nuts and seeds, canned tuna, smoked fish or roasted or poached chicken, turkey or salmon. Pick one for your deli layer; Marinated artichokes, bell peppers, sundried tomatoes or olives. Pick one for your immune boosting layer; Avocado, broccoli, celery, tomatoes, courgette, cucumber, peas, pepper, radishes, grapes, spring onion, sugar snap peas or fennel. Pick one for your leafy goodness layer; Lettuce, cabbage, kale, rocket, spinach or watercress Salad dressing
1. In a glass jar or container, add your energy layer. This should make up ¼ of your salad. 2. Add your endurance layer. This should make up ¼ of your salad. 3. Add 1-2 tbsp from the deli layer. 4. Add your immune boosting layer. This should be ¼ of your salad. 5. Pile up your leafy layer 6. Add some dressing
Adapted from a Packed recipe
41
10 20mins mins
1. Put noodles in a bowl and pour over boiling water to cover. Leave for 3 minutes then drain and rinse in cold water. Put in a container. 2. Use a peeler to peel the carrot into strips and add to the container. 3. Scatter over peppers, spring onions, pea and cabbage. 4. Toast cashew nuts in a non-stick frying pan on a medium heat and put on top of the salad. 5. Put lime juice, soy sauce, chilli, oil, honey, tahini and peanut butter into a small container and shake. 6. When ready to eat, pour over the dressing and mix.
50g brown vermicelli rice noodles 50g cashew nuts Juice of ½ lime 1 tbsp light soy sauce ½ fresh red chilli, deseeded and chopped 1 tsp olive oil 1 tsp honey 1 tsp tahini 1 tbsp peanut butter 1 carrot, peeled ½ red pepper, deseeded and diced 1 spring onion, sliced 2 tbsp frozen peas 2 Chinese cabbage leaves, shredded
Adapted from a Packed recipe
Carrot and Coriander Soup
4
35 mins
1. Melt the butter in a saucepan over a medium heat. Add the onion and cook, stirring occasionally, for 4-5 minutes. Add the carrots, potato, and ground coriander and some seasoning, and mix well. 2. Pour the stock over the vegetables. Stir to coat and bring to the boil. Cover and reduce the heat. Simmer for 30 minutes until the vegetables are tender. 3. Add two-thirds of the coriander leaves and stalks to the soup, then blend until smooth using a hand blender. 4. Roughly chop the remaining coriander leaves. 5. Serve soup and swirl 1 tbsp crème fraîche into each bowl. Garnish with the chopped coriander leaves and a sprinkling of paprika and pepper. Top tip! Batch cook and freeze for a rainy day.
30g butter 1 onion, finely chopped 650g carrots, peeled and roughly chopped 1 potato, peeled and chopped 1 tsp ground coriander 1 litre vegetable stock 30g pack fresh coriander 4 tbsp low fat crème fraîche ½ tsp paprika
Leek and Potato Soup
6 1.
2. 3. 4. 5. 6.
30 mins
Heat the oil in a large pan and add the onions, potatoes and leeks. Heat on a medium heat so the onions and leeks do not fry. Cook for 3-4 minutes until starting to soften. Add the vegetable stock and bring to the boil. Add salt and pepper to season. Simmer until the vegetables are soft. Whizz with a hand blender until smooth. Reheat in a clean pan and stir in the crème fraiche.
1tbsp vegetable oil 1 onion, sliced 225g potatoes, cubed 2 medium leeks, sliced 1.2 litres vegetable stock 150ml crème fraiche Salt and pepper
Top Tip! Try using frozen onions.
Adapted from a Tesco’s recipe
Adapted from a BBC recipe
Broccoli Pesto Pasta
Tomato & Capers Spaghetti
2
15 mins
1. Cook spaghetti according to instructions. Meanwhile, heat the oil in a pan and add the garlic and fry, stirring all the time, until golden. Add the chilli, tomatoes and capers and fry for a further 3-4 minutes until the tomatoes start to break down. 2. Add 2 tbsp of the pasta cooking water to the tomatoes, then drain the pasta and return to the pan. Pour in the tomato sauce and toss everything together well. Serve as it is or sprinkled with freshly grated Parmesan.
200g spaghetti 2 tbsp olive oil 1 garlic clove, sliced 1 red or green chilli, deseeded and finely chopped, or ½ tsp dried chilli flakes 200g pack cherry tomatoes, halved 2 tsp capers Parmesan, to serve (optional)
Top tip! If you don’t like chilli, swap this for a handful of rocket and 250g ricotta cheese. Add these when the pasta has cooled and eat cold.
Adapted from a BBC recipe
4
15 mins
1. Cook pasta according to instructions. Meanwhile, bring a pan of water to the boil, add the broccoli and boil for 4 minutes. 2. Drain the broccoli and return it to the pan. Lightly mash the broccoli with a potato masher or fork. 3. Finely grate the garlic and zest the lemon, then mix into the broccoli with the chilli flakes and pine nuts. 4. Drain the pasta and return it to the pan. Stir in the broccoli pesto and squeeze over the juice of half the lemon. Pour in the olive oil and generously season with salt and pepper. Spoon in the grated Parmesan and toss the pasta well.
• •
400g penne pasta 250g broccoli, cut into florets
• • • • • • •
1 garlic clove, peeled 1 large lemon ½ tsp dried chilli flakes 3 tbsp pine nuts 5 tbsp olive oil 3 tbsp parmesan Salt & pepper
Adapted from a BBC recipe
Pea, Ham & Cheese Risotto
4 1.
2.
30 mins
Heat the oil in a large saucepan and cook the onion for 5 minutes over a medium heat to soften. Stir in the garlic and the risotto rice and cook for another minute. Pour in the stock and bring to the boil, then cover and cook for about 15 minutes on a medium heat, stirring every so often. The rice should be almost done. Add the peas, ham, mustard and cheeses to the pan, and cook for another few minutes until the rice is just right and the cheese melted. Season and serve topped a little extra cheese if you like.
1 tbsp oil 1 onion, chopped 2 garlic cloves, finely chopped 300g risotto rice 1Âź litre chicken stock or vegetable stock 180g ham, diced 2 tsp English mustard 3 tbsp mascarpone cheese 100g mature cheddar, grated, plus extra to serve (optional) 70g frozen peas
Veggie Crumble
2 1. 2.
3.
4.
5.
Top tip! For a veggie option swap ham for 200g mushrooms and a pack of asparagus.
6.
Adapted from a BBC recipe
35 mins
Preheat oven to 200C/ gas mark 6. Put flour, oregano and butter into a bowl rub the butter into the flour until it resembles bread crumbs. Tip passata/ tinned tomatoes, frozen veg and chilli flakes into a saucepan and gently heat for 5 minutes, until heated through. Stir in 4 tbsp water and add the spinach. Cook for a few mins until the spinach has wilted. Tip into a shallow baking dish and spoon the flour mixture on top. Sprinkle with the almonds. Bake for 30 mins until golden brown.
75g flour 1 tsp dried oregano 30g butter 350g passata or tinned tomato 1 tsp chilli flakes 350g frozen grilled veg 115g pack of spinach 10g whole almonds chopped
Adapted from a Waitrose recipe
Curried Cod
4 1.
2.
3.
30 mins
Heat the oil in a large, lidded frying pan. Cook the onion over a high heat for a few minutes, then stir in the curry powder, ginger and garlic. Cook for another 1-2 minutes until fragrant, then stir in the tomatoes, chickpeas and some seasoning. Cook for 10 minutes until thickened slightly, then top with the cod. Cover and cook for 5-10 minutes until the fish is cooked through. Scatter over the lemon zest and coriander, then serve with the lemon wedges to squeeze over.
Ratatouille
1 tbsp oil 1 onion chopped 2 tbsp medium curry powder Thumb-size piece ginger, peeled and finely grated 3 garlic cloves, crushed 2 x 400g tinned chopped tomatoes 400g can chickpeas 4 cod fillets (about 125-150g each) Zest 1 lemon, then cut into wedges Handful coriander, roughly chopped
Top tip! Try using frozen ginger.
4
1 hour
1. Heat oil in a large saucepan on a medium heat. Add aubergine and courgettes and fry for 5 minutes. Spoon the veg into a large bowl. 2. Add the onions, garlic, basil stalks and thyme leaves with another drizzle of oil, if needed. Fry for 10 to 15 minutes, or until soft and golden. Return the cooked veg to the pan and stir in the fresh and tinned tomatoes, balsamic vinegar and a pinch of salt and pepper. 3. Mix well, breaking up the tomatoes with the back of a spoon. Cover the pan and simmer over a low heat for 30 to 35 minutes. Tear in the basil leaves, finely grate in the lemon zest and adjust the seasoning, if needed. 4. Serve with bread, pasta or rice.
2 red onions, cut into wedges 4 garlic cloves, crushed 2 aubergine, chopped 3 courgette, chopped 3 red or yellow pepper, deseeded and cut into chunks 6 tomatoes, roughly chopped ½ bunch of basil 400g plum tomatoes 1 tbsp balsamic vinegar Zest of ½ a lemon Fresh thyme 2 tbsp olive oil Salt & pepper
Top tip! Try using frozen vegetables.
Adapted from a BBC recipe
Adapted from a Jamie Oliver recipe
Spaghetti Bolognese
4
40 mins
1. Heat the oil in a large saucepan then add the onions and cook, stirring often for 5 minutes. 2. Add garlic and minced beef to the pan and break it up with your spoon or spatula. Keep stirring until all the mince is in uniform, mince-sized lumps and there are no more pink bits. 3. Add carrots, celery, herbs, tomatoes, tomato purée and stock. Cover and simmer for 20 minutes, stirring occasionally then season. 4. Meanwhile, cook the pasta according to instructions, then drain thoroughly and return to the pan. 5. Stir the bolognese into the spaghetti and serve topped with shavings of cheese. Top tip! Batch cook and freeze the meat (when cool) in freezer bags.
Chilli Con Carne
4
1 tbsp olive oil 1 onion, chopped 1 garlic cloves, crushed 500g beef mince 400g can of chopped tomatoes 1 tbsp tomato purée 2 carrots, peeled and cut into small cubes 2 sticks of celery, finely chopped 2 tsp dried mixed herbs 100 ml beef stock Spaghetti Parmesan, to serve
1.
1 ½ hours
Heat the oil in a large saucepan and add onions and cook, stirring for 5 minutes. Add garlic, carrots and spices and cook for 5 minutes. 2. Add minced beef and break up. Keep stirring until all the mince is in uniform and there are no more pink bits. 3. Rinse and drain the kidney beans and stir in with the pepper for 3-4 minutes. Add tomatoes, tomato puree and enough beef stock to slightly more than cover the meat. 4. Gently simmer and cook for an hour, or until thickened and rich. Add a little hot water or any remaining stock if needed 5. Serve with rice and garnish with coriander and a spoon of crème fraîche. Top tip! Swap beef mince for Quorn for a veggie option.
6.
2 tbsp olive oil 500g beef mince 1 onion, chopped 1 carrot, chopped 2 garlic cloves, crushed 1 tsp chilli powder 1 tsp paprika ½ tsp dried oregano 2 tbsp tomato purée 400g tin kidney beans 1 red pepper, deseeded and roughly chopped 400g chopped tomatoes 100ml beef stock Coriander, chopped Low fat crème fraîche
Berry Crunch
4
20 mins
370g frozen berries 1tbsp of sugar 125g digestive biscuits 370g yogurt
1. Place frozen berries and sugar in a pan over a low heat. Once the fruit has softened, turn off heat. This will look like syrup. 2. Crush the digestives. The best way to do this is by putting them in a sandwich bag and crushing them with a rolling pin. 3. Using glasses, layer the crushed digestives, then yogurt, then cooked berries and so on.
Yogurt Bars
4-6 1. 2.
3. 4. 5. 6.
Top tip! Greek yogurt works well. Try using full fat Greek yogurt to help keep you fuller for longer.
10 mins
Mix together yogurt, maple syrup/ honey and vanilla/ cinnamon. Stir in blueberries. Lightly grease a shallow baking tray with non-stick baking parchment. Pour the mixture onto the tray and spread out evenly Cover with cling film and freeze for 2 hours, or until solid. Cut into squares. These will keep in the freezer for up to 2 months.
500ml yogurt 2 tbsp maple syrup or runny honey 1/8 tsp vanilla extract or a pinch of ground cinnamon
Top tip! Try swapping blueberries for raspberries, chopped banana dried cherries, dried cranberries, nuts or chocolate drops. Add lemon or orange zest to the yogurt for even more flavour.
Adapted from a Tesco recipe
Adapted from a Tesco recipe
Healthy Ice Cream
Chocolate Fridge Cake
16
20 mins
1. Put the dried fruit into a microwavable bowl and pour the juice in to cover. Microwave for 2 minutes until steaming, set aside. 2. Chop the chocolate and put it into another microwavable bowl. Add butter and golden syrup. Cover with cling film and microwave for 2 minutes. 3. Line a 20cm square line with baking parchment. 4. Crush the digestives. The best way to do this is by putting them in a sandwich bag and crushing them with a rolling pin. 5. Mix all the ingredients together and pour into the tin. 6. Put in the fridge for 4 hours, or overnight until set. They can be refrigerated for up to a week in an air-tight container or frozen for up to a month.
225g mixed dried fruit 100ml fruit juice 300g dark chocolate 125g butter 3 tbsp golden syrup 200g digestive biscuits 100g toasted flaked almonds/ roasted hazelnuts, chopped
2 1. 2.
3. 4.
5 mins
Cut bananas into slices and freeze in a container/sandwich bag. Once fully frozen, put them in a food processor or use a blender. Add milk until you get to your decided constantly. Blitz until there are no lumps.
Try and add some different flavours • • • •
2-3tsp of peanut butter Handful of berries 1/8tsp peppermint extract chocolate chips 1/4tsp vanilla extract
and
some
Top tip! Freeze your overripe banana ready to make ice cream rather than throwing them away.
Adapted from a BBC recipe
2/3 very ripe bananas Dash of milk/ diary free milk Additional flavours listed in the method