Panquecas

Numa tijela bata, com uma batedeira eléctrica, dois ovos inteiros com duas colheres de sopa de açúcar mascavado.
Quando a mistura tiver duplicado de volume, adicione duas colheres de sopa de azeite, com a batedeira sempre ligada; e uma colher de chá de fermento em pó.
Adicione, alternando, duas chávenas de farinha integral e uma chávena de leite de soja, até obter uma mistura homogénea.
Aqueça uma frigideira anti-aderente, coloque alguns pingos de azeite, adicione uma concha de massa e deixe cozinhar até a panqueca começar a fazer bolhas de ar à superfície. Nessa altura, vire-a com o auxílio de uma espátula em madeira.
Pode incorporar vários elementos na massa, ou colocar sobre a panqueca, como banana, maçã, canela, etc. Na fotografia, uma versão com fatias finas de maça e canela.

“Se comermos alimentos de origem animal, aumentamos o risco de doenças”

Colin Campbell é professor de Bioquímica Nutricional na Universidade
de Cornell, onde se doutorou em nutrição, bioquímica e
microbiologia 
DANIEL ROCHA
in Jornal Público
"O bioquímico Colin Campbell, que esteve nesta quarta-feira pela primeira vez em Portugal, admite que devia haver mais estudos para comprovar que uma alimentação “correcta” pode prevenir e tratar doenças, incluindo o cancro, e que só não há devido a “fortes” interesses económicos. Para o investigador, leite, carne e ovos são para banir.

Cresceu numa quinta que produzia leite, mas não o bebe. Tem 80 anos e há cerca de 30 começou a abandonar os lacticínios, a carne, os ovos, os fritos e os doces. Peixe, no máximo uma vez por mês e cozido. Prefere vegetais, frutas, cereais integrais. Faz exercício e corre “facilmente” sete ou oito quilómetros. Não fuma e só de vez quando bebe vinho ou cerveja. O norte-americano Colin Campbell, professor de Bioquímica Nutricional na Universidade de Cornell, onde se doutorou em nutrição, bioquímica e microbiologia, coordenou o Estudo da China sobre a relação entre alimentação, estilo de vida e doenças degenerativas modernas, realizado pelas Universidades de Cornell, Oxford, com o apoio da Academia Chinesa de Medicina Preventiva. Esteve em Lisboa para participar num seminário promovido pela Direcção-Geral de Saúde, Administração Central do Sistema de Saúde, Instituto Macrobiótico de Portugal e Ministério da Saúde.

Quais foram as principais conclusões do Estudo da China?
O Estudo da China é o nome do livro, publicado em 2005, que é um resumo do meu trabalho nos últimos 45 anos. E um projecto que fizemos na China, em 130 aldeias. Estávamos interessados em ver por que é que o cancro era muito mais comum nuns sítios do que noutros. O Estudo da China em si não foi responsável pelas minhas conclusões. Houve todo um trabalho feito antes, em laboratório, durante cerca 30 anos. O Estudo da China foi uma oportunidade de confirmar se o que estávamos a ver no laboratório era o mesmo que nos humanos.

Depois dessas décadas de pesquisas o que defende é que se comermos mais alimentos de origem animal, como lacticínios e carne, temos mais probabilidade de ter doenças cardiovasculares, cancro, diabetes? 
Há evidências científicas que nos dizem que, se comermos alimentos de origem animal, aumentamos o risco de ter essas doenças. As pessoas são mais saudáveis e vivem mais tempo se optarem por dietas com menos proteínas de origem animal e mais antioxidantes. Comer produtos de origem animal, como leite e carne, está relacionado com cancro, osteoporose, doenças cardiovasculares, diabetes. A maior parte das pessoas no Ocidente sabe que comer vegetais é bom e que comer carne não é tão bom. Mas o que não se apercebem é que este tipo de dieta é importante não só para prevenir essas doenças, como para tratá-las. O mesmo tipo de dieta que previne as doenças também as reverte.

Não estamos a falar de cancro?
De acordo com as minhas pesquisas, com mais proteínas de origem animal podemos activar o cancro e, com proteínas de origem vegetal, desactivá-lo. Mas temos de fazer mais investigação para o demonstrar mais claramente.

Está a dizer que comer mais alimentos de origem animal como a carne, o leite e os ovos contribuem para o cancro e, pelo contrário, vegetais, por exemplo, o revertem?
Sim. Refiro-me não só a comida de origem animal, mas também processada. Bolos de pastelaria com muito açúcar são um problema. Numa dieta baseada em plantas, os alimentos de origem vegetal têm propriedades notáveis para tratar alguns problemas. Pode haver grandes mudanças em semanas na recuperação da saúde. Mas muitos médicos não têm formação suficiente em nutrição e, por outro lado, estamos num sistema em que há muito dinheiro a ser feito à custa da venda de alimentos de origem animal, de comida processada, e de suplementos vitamínicos. E há muito dinheiro em jogo para tratar estas doenças. Estas indústrias não gostam desta mensagem.

Por que é que acha que não há investigação suficiente, mais estudos a comprovar essa tese? Por causa desses interesses?
Sim. As pesquisas que fiz foram com financiamento público, o que é importante porque não somos influenciados pelas indústrias. Mas o dinheiro público é muito limitado, comparado, por exemplo, com o que existe para fazer medicamentos. Em 70% do dinheiro disponibilizado pelo Instituto Nacional de Saúde nos Estados Unidos para pesquisas, só 3 a 4% é para nutrição. A combinação de não haver suficiente formação nem pesquisas em nutrição é fatal.

Se o Estudo da China fosse feito hoje, as conclusões seriam as mesmas?
Hoje não seria possível fazer o mesmo tipo de estudo na China, porque, entre outros aspectos, quando o fizemos, em 1983 e 1984, as pessoas consumiam os produtos produzidos localmente. Isso está a mudar. Está a aumentar o consumo de produtos de origem animal, de comida processada, há mais cancro, mais doenças do coração.

Como vai ser a nossa alimentação no futuro?
Não sei o que vai acontecer, mas é muito importante informar o público, criar programas, em que as pessoas possam participar, aprender a cozinhar certos alimentos, a produzir, falar nas escolas, nas faculdades de medicina. O problema é que, pelo menos nos Estados Unidos, os esforços são no sentido de suprimir a informação. Porque os interesses económicos são fortes.

Três exemplos de alimentos que devemos definitivamente comer e três a evitar.
Não comer carne, ovos nem beber leite. Comer cereais integrais, legumes, ervilhas, feijão e comer muitos vegetais coloridos, como cenouras, por exemplo. Têm propriedades antioxidantes que tendem a prevenir o envelhecimento, o cancro, as doenças do coração. São muito importantes.

Por que razão diz que o leite não é bom? Não há quem defenda que sim, até para prevenir osteoporose? Entende que não é bom por ser um produto de origem animal?
Em parte por isso. E não tem antioxidantes nem outros nutrientes que vamos buscar, por exemplo, aos vegetais. Os lacticínios não têm as coisas boas, só as más. O que fazemos é realmente estranho, é continuar a beber leite muito para além da fase da amamentação e ir buscá-lo a outras espécies. Por que não vamos buscá-lo a cães ou ratos?

Na Europa, e em Portugal em particular, a obesidade infantil é preocupante. A crise pode levar as pessoas a optar por comida barata e calórica?
Temos o mesmo problema nos Estados Unidos. As pessoas compram as piores comidas porque, de certa forma, são mais baratas e têm muitas calorias, fornecem energia rápida. Nos Estados Unidos, estas comidas, que incluem alimentos de origem animal, são subsidiadas pelo governo, que está a ajudar os produtores a produzirem o que não deviam. Lá, os hambúrgueres são comprados por um preço muito inferior ao custo real. Uma percentagem está a ser paga pelos impostos. Os governos deviam apoiar a comida que é saudável."

New study finds significant differences between organic and non-organic food

por Carlo Leifert
13 July 2014

"In the largest study of its kind, an international team of experts led by Newcastle University, UK, has shown that organic crops and crop-based foods are up to 69% higher in a number of key antioxidants than conventionally-grown crops.
Analysing 343 studies into the compositional differences between organic and conventional crops, the team found that a switch to eating organic fruit, vegetable and cereals – and food made from them – would provide additional antioxidants equivalent to eating between 1-2 extra portions of fruit and vegetables a day.
The study, published today in the prestigious British Journal of Nutrition, also shows significantly lower levels of toxic heavy metals in organic crops. Cadmium, which is one of only three metal contaminants along with lead and mercury for which the European Commission has set maximum permitted contamination levels in food, was found to be almost 50% lower in organic crops than conventionally-grown ones.
Newcastle University’s Professor Carlo Leifert, who led the study, says: “This study demonstrates that choosing food produced according to organic standards can lead to increased intake of nutritionally desirable antioxidants and reduced exposure to toxic heavy metals.
“This constitutes an important addition to the information currently available to consumers which until now has been confusing and in many cases is conflicting.”

New methods used to analyse the data
This is the most extensive analysis of the nutrient content in organic vs conventionally-produced foods ever undertaken and is the result of a groundbreaking new systematic literature review and meta-analysis by the international team.
The findings contradict those of a 2009 UK Food Standards Agency (FSA) commissioned study which found there were no substantial differences or significant nutritional benefits from organic food.
The FSA commissioned study based its conclusions on only 46 publications covering crops, meat and dairy, while Newcastle led meta-analysis is based on data from 343 peer-reviewed publications on composition difference between organic and conventional crops now available.
“The main difference between the two studies is time,” explains Professor Leifert, who is Professor of Ecological Agriculture at Newcastle University
“Research in this area has been slow to take off the ground and we have far more data available to us now than five years ago”.
Dr Gavin Stewart, a Lecturer in Evidence Synthesis and the meta-analysis expert in the Newcastle team, added: “The much larger evidence base available in this synthesis allowed us to use more appropriate statistical methods to draw more definitive conclusions regarding the differences between organic and conventional crops”

What the findings mean 
The study, funded jointly by the European Framework 6 programme and the Sheepdrove Trust, found that concentrations of antioxidants such as polyphenolics were between 18-69% higher in organically-grown crops. Numerous studies have linked antioxidants to a reduced risk of chronic diseases, including cardiovascular and neurodegenerative diseases and certain cancers.
Substantially lower concentrations of a range of the toxic heavy metal cadmium were also detected in organic crops (on average 48% lower).
Nitrogen concentrations were found to be significantly lower in organic crops. Concentrations of total nitrogen were 10%, nitrate 30% and nitrite 87% lower in organic compared to conventional crops. The study also found that pesticide residues were four times more likely to be found in conventional crops than organic ones.
Professor Charles Benbrook, one of the authors of the study and a leading scientist based at Washington State University, explains: “Our results are highly relevant and significant and will help both scientists and consumers sort through the often conflicting information currently available on the nutrient density of organic and conventional plant-based foods.”
Professor Leifert added: “The organic vs non-organic debate has rumbled on for decades now but the evidence from this study is overwhelming – that organic food is high in antioxidants and lower in toxic metals and pesticides.
“But this study should just be a starting point. We have shown without doubt there are composition differences between organic and conventional crops, now there is an urgent need to carry out well-controlled human dietary intervention and cohort studies specifically designed to identify and quantify the health impacts of switching to organic food.”
The authors of this study welcome the continued public and scientific debate on this important subject. The entire database generated and used for this analysis is freely available on the Newcastle University website  for the benefit of other experts and interested members of the public.

This post appears courtesy of Newcastle University

"



The World’s Most Versatile Veggie Burger Recipe

"Written by Matt Frazier


Ingredients:

  • 1  pound can of beans, drained and rinsed, or 1.5 cups cooked beans (suggestions: your favorite bean!)
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 2 cups diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
  • 2 teaspoons + 2 tablespoons oil for frying (suggestions: olive, coconut, grapeseed)
  • 3 tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)
  • 4 teaspoons spice (we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, poultry seasoning, montreal steak seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)
  • 1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)
  • 1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)
  • 1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, cilantro, basil)
Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.
Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.
Form into golf ball size balls and flatten into patties.
Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.
Makes about 18 small patties.

Our favorite variations

Mexican Sliders
  • 1 can pinto beans
  • 1/2 cup onion
  • 1 clove garlic
  • 2 cups of veggies: 1 cup canned yellow corn, 2/3 cup sweet red pepper, 1/3 cup packed spinach
  • 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons red prepared salsa
  • 4 teaspoons spice: 2 tsp cumin, 2 tsp chili powder
  • 1/2 teaspoon salt
  • 1 cup dry ingredient: cornmeal
  • 1/2 cup texture ingredients: 1/4 cup cilantro, 1/4 cup white rice
Classic Sliders
  • 1 can black beans
  • 1/2 cup onion
  • 1 clove garlic
  • 2 cups of veggies: 1 cup mushrooms, 1/2 cup celery, 1/2 cup green pepper
  • 3 tablespoons liquid: 1 tablespoon ketchup, 1 tablespoon mustard, 1 teaspoon liquid smoke, 2 teaspoons soy sauce or vegan worcershire
  • 4 teaspoons spice: 3 teaspoons Montreal steak seasoning, 1 teaspoon Italian seasoning
  • ½ tsp salt (omit salt)
  • 1 cup dry ingredient: panko bread crumbs
  • 1/2 cup texture ingredients: 1/2 cup walnuts, chopped
Indian Patties
  • 1 can chickpeas
  • 1/2 cup onion
  • 1 clove garlic
  • 2 cups of veggies: 1 cup sweet potato, chopped fine, 1/2 cup sweet red pepper, 1/2 cup yellow corn
  • 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons coconut milk
  • 4 teaspoons spice: 3 tsp curry, 1 tsp cumin
  • 1/2 tsp salt
  • 1 cup dry ingredient: oats
  • 1/2 cup texture ingredient: 1/4 cup cilantro, 1/4 cup chopped cashews
- See more at: http://www.nomeatathlete.com/veggie-burger-recipe/#sthash.sbkdcci6.dpuf"

Fonte e imagem: http://www.nomeatathlete.com/veggie-burger-recipe/

Hummus de feijão preto

"Ingredientes

8 pessoas











  1. Mince garlic in the bowl of a food processor. Add black beans, 2 tablespoons reserved liquid, 2 tablespoons lemon juice, tahini, 1/2 teaspoon cumin, 1/2 teaspoon salt, and 1/8 teaspoon cayenne pepper; process until smooth, scraping down the sides as needed. Add additional seasoning and liquid to taste. Garnish with paprika and Greek olives."

Fonte e imagem: http://allrecipes.com/Recipe/Black-Bean-Hummus/Detail.aspx

5 a Day: Guia de Porções


Fonte e imagem: http://www.nhs.uk/Tools/Pages/5aday.aspx?app_data=%7B%22pi%22%3A%2253635_1397127797_916399285%22%2C%22pt%22%3A%22twitter%22%7D

5 a Day: Todas as Receitas

"5 A DAY SHOPPING PLANNER
These tasty recipes make it easy to get your 5 A DAY.

Lunch and dinner recipes
Apricot and cottage cheese sandwiches
Dried apricots x 1 handfuls
Cottage cheese x 3 tbsp
Lettuce x 1 cups
Wholemeal bread (sliced) x 4 slices
1. Thinly slice the dried apricots and stir into the cottage cheese.
2. Shred the lettuce.
3. Top the slices of wholemeal bread with the cottage cheese mixture and shredded lettuce.


Avocado and prawn pasta salad
Prawns - fresh or frozen x 50 gram(s)
Avocado x 1
Little gem lettuce x 1
Plain low-fat yoghurt x 2 tbsp
Tomato puree x 0.25 tbsp
Pasta x 100 gram(s)
1. Add pasta shells to a pot of boiling water and cook according to instructions - about 10 mins.
2. Meanwhile, remove the peel and the stone from the avocado and chop flesh into small chunks.
3. In a separate bowl mix together the tomato puree and yoghurt.
3. Once the pasta is cooked, drain and run under a cold tap to cool.
4. Combine pasta, prawns and avocado with the yoghurt dressing.
5. Season to taste and serve with lettuce leaves.


Bacon, lettuce and tomato baguette
Bacon x 100 gram(s)
Tomato(es) x 1
Lettuce x 1 cups
Plain low-fat yoghurt x 1 tbsp
Wholemeal baguette x 0.5
1. Grill the bacon under a pre-heated grill.
2. Slice the tomatoes and prepare the lettuce.
3. Slice open the wholemeal French bread and spread on the yoghurt.
4. Fill the bread with a layer of lettuce, then the tomato and bacon.


Bean salad with jacket potato
Onion(s) x 0.5
Cucumber x 0.25
Tomato(es) x 2
Haricot beans x 2 tbsp
Kidney beans x 2 tbsp
Jacket potato x 1
Lettuce x 1 cups
Olive oil x 1 tbsp
1. Scrub the potato, then dry and prick several times with a sharp knife.
2. To microwave: cook one potato (225g/8oz) for 6 min on full power (800W), turn halfway through cooking. Allow to stand for 1-2 min before serving.
3. To oven bake: rub a few drops of olive oil into the potato skin, place the potato in a pre-heated oven at 200°C or gas mark 6 on a baking tray. Bake for 90 min or until soft.
4. Create a bean salsa by combining chopped onion, cucumber and tomato with the drained and rinsed beans.
5. Serve the salsa with a jacket potato and a green salad.


Cheese, ham and salad bagel with veggie sticks
Bagel(s) x 1
Cheese x 50 gram(s)
Sliced cooked ham x 100 gram(s)
Celery (sticks) x 2
Baby sweetcorn x 80 gram(s)
Red pepper x 0.5
Lettuce x 1 cups
1. Slice the cheese and place in the bagel along with the ham and lettuce.
2. Serve with baby sweetcorn, strips of pepper and celery sticks.
Chicken and roasted veg fajitas
Skinless chicken breast x 4 fillets
Mushrooms x 2 handfuls
Green pepper x 1
Red pepper x 1
Soft flour tortilla x 8
Lettuce x 2 cups
Tomato(es) x 4
Cucumber x 0.5
Olive oil x 1 tbsp
Onion(s) x 1
Fajita seasoning (packet) x 30 gram(s)
1. Pre-heat oven to 200°C or gas mark 6.
2. Slice the chicken, onions, mushrooms, red and green pepper into even strips, place in a large roasting tray and drizzle with olive oil.
3. Sprinkle fajita mix over the chicken and vegetables, and stir everything to evenly coat with mix and olive oil. Place in the pre-heated oven for 20-30 min.
4. Meanwhile, prepare the mixed salad of tomatoes, cucumber and lettuce leaves.
5. Once the chicken and vegetables are ready, warm the tortillas in the oven for 3 min or a microwave for 1 min.
6. Serve roasted vegetables and chicken in a warm serving dish alongside warm tortillas.


Chicken and vegetable noodles
Baby sweetcorn x 160 gram(s)
Skinless chicken breast x 4 fillets
Sugar snap peas x 2 handfuls
Mange tout x 2 handfuls
Rice noodles x 200 gram(s)
Chilli dipping sauce x 2 tbsp
Roasted peanuts x 2 tbsp
1. Cut the chicken breast into strips and slice the baby sweetcorn, sugar snap peas and mange tout in half.
2. Heat the oil in a large pan, add chicken and stir fry for about 5 min.
3. Meanwhile, pour boiling water over the noodles and set aside for 4 min.
4. Add the vegetables to the pan while the noodles are set aside.
5. After 4 min, drain the noodles and add to the pan with the chicken and veggies.
6. Mix together with the chilli dipping sauce and serve sprinkled with chopped roasted peanuts.


Chicken, cherry tomato and new potato salad
New potatoes x 500 gram(s)
Skinless chicken breast x 4 fillets
Cherry tomatoes x 160 gram(s)
Cucumber x 0.5
Olive oil x 2 tbsp
Honey x 1 tbsp
Red wine vinegar x 1 tbsp
Fresh spinach x 8 cups
1. Combine vinegar, honey and oil in a bowl and stir in the chicken to marinate.
2. Place the new potatoes in a saucepan of boiling water. Cover and simmer for 15 min or until tender. Drain and allow to cool slightly.
3. In a separate bowl, mix potatoes with the tomatoes, cucumber and spinach.
4. Heat a little oil in a large frying pan, remove the chicken from the marinade and stir fry for 8-10 min or until cooked through and browned. Add to salad.
5. In the frying pan, heat the remaining vinegar marinade, honey and oil, bring to the boil to reduce and thicken for about 3 min.
6. Pour over the salad and toss well.
~

Chicken, tomato and courgette kebabs
Cherry tomatoes x 320 gram(s)
Skinless chicken breast x 4 fillets
Courgettes x 2
Olive oil x 1 tbsp
Wholemeal pitta bread (s) x 4
1. Soak eight wooden skewers in water for 20 min. You can also use metal skewers.
2. Roll the tomatoes, chicken breast strips and courgette slices in olive oil and thread on to the skewers, alternating the colours. Season with black pepper.
4. Place under a hot grill for approximately 4-5 min on each side until the chicken is thoroughly cooked.
5. Serve with warmed pitta bread.


Chicken, tomato and lettuce salad bagel
Bagel(s) x 1
Sliced cooked chicken x 2 slices
Tomato(es) x 1
Mustard x 1 tspn
Lettuce x 1 cups
1. Slice open the bagel.
2. Spread a little mustard over the bottom half.
3. Layer the filling starting with the lettuce, followed by the tomato and chicken.

Courgette pasta with cherry tomatoes
Pasta x 300 gram(s)
Courgettes x 4
Cherry tomatoes x 160 gram(s)
Low-fat crème fraiche x 2 tbsp
Cheese x 50 gram(s)
Olive oil x 3 tbsp
1. Cook the pasta in boiling water for 10-12 min until tender. Drain.
2. Meanwhile, cut the courgettes in half lengthways and then slice.
3. Heat the oil in a frying pan and fry the courgettes for 2-3 min. Add the tomatoes and continue cooking for a further minute.
4. Stir the crème fraiche into the pasta and serve immediately topped with the courgette and tomato mixture and freshly grated cheese.


Creamy mushroom pasta
Onion(s) x 1
Mushrooms x 8 handfuls
Garlic x 1
Low-fat crème fraiche x 4 tbsp
Olive oil x 1 tbsp
Pasta x 200 gram(s)
1. Cook pasta according to the instructions on the packet.
2. Gently fry the chopped onion in a pan with a bit of oil.
3. Next, add the finely chopped garlic and sliced mushrooms, cooking until the onion and mushrooms are starting to soften.
4. Stir in 2 tbsp of low-fat creme fraiche.
5. Serve with pasta of your choice.


Curried pumpkin soup with crusty bread
Small pumpkin x 2
Olive oil x 2 tbsp
Onion(s) x 1
Curry paste (mild) x 1 tbsp
Vegetable stock x 1000 ml
Plain low-fat yoghurt x 4 tbsp
Wholemeal baguette x 1
1. Heat the oil in a large non-stick saucepan and cook the onion over a medium heat for 5 min until soft.
2. Add the curry paste, and deseeded and chopped pumpkin. Cook, stirring for 2-3 min.
3. Add the vegetable stock and simmer for 20 mins or until pumpkin is tender.
4. Allow the mixture to cool slightly and then put it in a blender and blend until smooth.
5. Return to the saucepan and stir in the yoghurt. Add ground black pepper to taste and spoon into bowls and serve with bread.


Easy vegetable curry with rice
Onion(s) x 1
Curry paste (mild) x 2 tbsp
Courgettes x 2
Carrot(s) x 2
Red pepper x 1
Cooking apple(s) x 1
Pepper to taste x 1
Vegetable stock x 600 ml
Canned chopped tomatoes x 400 gram(s)
Mushrooms x 2 handfuls
Rice x 200 gram(s)
Garlic x 1
1. Heat a small amount of olive oil in a large pan and fry the finely chopped onion for 2 min. Add two crushed cloves of garlic to the onion and continue to fry gently for 2 min.
2. Add the curry paste to the pan and cook for 2 minutes more.
3. Add tomatoes, stock and seasoning, then add the chopped vegetables and apple. Bring to the boil.
4. Put the lid on the saucepan, reduce the heat and simmer for 15-25 min or until the vegetables are cooked.
5. Serve with rice.


Egg, lettuce and tomato roll with carrot sticks
Egg(s) x 1
Lettuce x 1 cups
Tomato(es) x 1
Wholemeal roll(s) x 2
Carrot(s) x 1
1. Boil the egg for 10 mins.
2. Slice the egg and tomatoes.
3. Layer the egg, tomatoes and lettuce leaves within the wholemeal roll.
4. Serve with carrot sticks.


Fish fillet with cherry tomatoes and veggies
Fresh fish of your choice x 4 fillets
Olive oil x 3 tbsp
Onion(s) x 1
Garlic x 2
Cherry tomatoes x 160 gram(s)
Olives x 2 tbsp
Broccoli x 160 gram(s)
Green beans x 4 handfuls
New potatoes x 400 gram(s)
1. Heat the oven to 190°C or gas mark 5.
2. Brush the base of a shallow ovenproof dish with a little olive oil. Arrange the fish fillets in the dish, spacing them slightly apart and season with salt and pepper. Bake for 10 min.
3. While the fish is cooking, heat 1 tbsp of the oil in a frying pan and gently fry the onion for 5 min until golden brown.
4. Chop the garlic, cherry tomatoes and olives, and mix together with onion.
5. Pile the tomato mixture over each fish fillet and pour over the remaining oil. Bake for a further 8-10 min or until the fish flakes apart easily when cut with a knife.
6. Serve with broccoli, green beans and new potatoes.


Green salad with crusty bread
Lettuce x 2 cups
Cucumber x 0.5
Tomato(es) x 2
Wholemeal baguette x 0.5
Spring onions x 2
Olive oil x 1 tbsp
1. Using a potato peeler, peel a cucumber into strips. Keep going until it is all in ribbons.
2. Chop the tomatoes, spring onions and lettuce.
3. Combine all the ingredients and add a drizzle of olive oil and season.
4. Serve with wholemeal French bread.


Grilled vegetable and mozzarella rolls
Red pepper x 0.5
Courgettes x 0.5
Mozzarella (ball) x 0.5
Tomato(es) x 2
Wholemeal roll(s) x 2
1. Slice courgettes, tomatoes and peppers.
2. Grill under a hot grill until soft.
3. Layer roasted vegetables with slices of mozzarella on fresh bread rolls.


Guacamole with veggie dippers
Avocado x 2
Red onion(s) x 1
Garlic x 1
Red pepper x 1
Yellow pepper x 1
Celery (sticks) x 4
Lemon(s) x 1
1. Peel two small ripe avocados and remove the stones.
2. Chop one small onion, and crush and chop one clove of garlic.
3. Mash the avocado in a bowl, then add the onion, garlic and finally a tbsp of lemon juice.
4. Serve in a bowl with strips of pepper and celery for dipping.


Ham and veggie omelette
Egg(s) x 2
Frozen peas x 1 cups
Green beans x 1 handfuls
Mushrooms x 1 handfuls
Low-fat margarine or butter x 5 gram(s)
Lettuce x 1 cups
Cherry tomatoes x 80 gram(s)
Sliced cooked ham x 50 gram(s)
1. Melt a little of the low-fat margarine in a frying pan.
2. Chop ham and beans into small pieces and thinly slice mushrooms.
3. Add beans, mushrooms and peas to frying pan and gently cook.
4. Once mushrooms are soft, add the eggs and cook until the eggs are set.
5. Flip omelette over and serve with salad on the side.


Ham with parsnip chips and peas
Sliced cooked ham x 400 gram(s)
Garlic x 2
Olive oil x 2 tbsp
Parsnips x 6
Frozen peas x 2 cups
Honey x 1 tbsp
1. Preheat the oven to 180°C or gas mark 4.
2. Scrub but don’t peel the parsnips. Top and tail them and cut them in half lengthways. Remove the cores with a pairing knife just as you might with an apple. Cut the parsnips into bite-size pieces.
3. Mix together the garlic, honey and oil, then cover the parsnips with it. Line a baking tray and roast 30 min or until the chips are golden and tender.
4. Serve with cooked peas and slices of cooked ham. 



Ham, cheese and salad potato cakes
Cheese x 50 gram(s)
Sliced cooked ham x 100 gram(s)
Cherry tomatoes x 80 gram(s)
Little gem lettuce x 0.5
Potato cake(s) x 2
Cucumber x 0.25
Tomato(es) x 1
1. Heat the potato cakes in a pan - approximately 3-5 min each side.
2. Slice the potato cakes open and fill with slices of ham, tomato and cheese.
3. Serve with a salad of cherry tomatoes, cucumber and little gem lettuce leaves.


Hearty sausage hotpot
Olive oil x 1 tbsp
Baked beans x 400 gram(s)
Canned chopped tomatoes x 400 gram(s)
Sausages x 8
Frozen peas x 4 cups
Onion(s) x 1
Wholemeal baguette x 1
1. Chop the onion and fry gently until golden brown.
2. Add the beans and tomatoes and simmer for 5-6 min.
3. Meanwhile, grill the sausages until browned.
4. Cut sausages into chunks then add to the beans. Continue to simmer for 10-15 min or until cooked.
5. Serve with warmed peas and a chunk of wholemeal baguette.


Homemade fish fingers with beans and potato wedges
Egg(s) x 2
Oatmeal or breadcrumbs x 50 gram(s)
Fresh fish of your choice x 4 fillets
Potatoes x 320 gram(s)
Olive oil x 1 tbsp
Baked beans x 400 gram(s)
1. Preheat the oven to 200°C or gas mark 5.
2. Lightly oil two baking trays.
3. Cut the potatoes into wedges, place on the baking tray and pop in the oven. These will take about 15 min to cook.
4. While the wedges start to cook, slice the fish fillets into chunky fingers about 2cms thick.
5. Beat the eggs in a bowl and pour the oatmeal or breadcrumbs out onto a large plate.
6. Dunk each fish finger into the egg and then roll in the oatmeal or breadcrumbs, before placing onto the oiled baking tray.
7. Once all the fish fingers are coated, pop them into the oven with the wedges.
8. The fish fingers will take about 10 min to cook and need turning after 5 min.
9. Serve with spoonfuls of warm baked beans.


Houmous and red pepper wrap with salad
Houmous x 50 gram(s)
Red pepper x 0.5
Tortilla wrap(s) x 1
Fresh spinach x 1 cups
Cherry tomatoes x 80 gram(s)
Cucumber x 0.25
1. Spread houmous over the wrap.
2. Top with thinly sliced pepper and spinach leaves, before wrapping tightly.
3. Serve with cucumber sticks and cherry tomatoes.


Lamb chops with new potatoes and vegetables
Carrot(s) x 4
Lamb chop(s) x 8 steaks
Fresh mint x 1 tbsp
Green beans x 4 handfuls
Potatoes x 200 gram(s)
1. Place lamb chops under a pre-heated grill and cook for approximately 15-20 min, turning once.
2. Put the potatoes in a saucepan of boiling water or a steamer and cook for 10 min. Add the carrots and cook for a further 5 min.
3. Just as the carrots are starting to soften, add the green beans.
4. While the carrots are cooking, in a bowl, mix the butter, mint and a little salt and pepper. Beat together until combined.
5. Once the vegetables are cooked, tip into a warmed serving dish and dot with the herby butter and serve with lamb chops.


Marrow stuffed with tomatoes
Marrow x 1
Semi-skimmed milk x 100 ml
Cheese x 200 gram(s)
Tomato(es) x 4
Oatmeal or breadcrumbs x 50 gram(s)
1. Preheat the oven to 190°C or gas mark 5.
2. Slice the marrow into 3cm thick rounds. Cut away and discard the seeds from the centre to form rings. Place in a greased ovenproof dish in a single layer.
3. Add oatmeal or breadcrumbs to milk and mix with 175g grated cheese and tomatoes chopped very finely. Season to taste.
4. Fill the marrow with the stuffing and sprinkle with the remaining cheese. Bake in the oven for 35-40 min until the marrow is tender and the cheese is browned.



Muffin pizza with green salad
Bacon x 50 gram(s)
Cheese x 50 gram(s)
Tomato(es) x 1
Wholemeal muffin(s) x 1
Lettuce x 1 cups
Celery (sticks) x 1
Apple(s) x 0.5
1. Cut the muffin in half and grill both halves lightly on the bottom.
2. Grate the cheese and chop the tomato and cooked bacon into small pieces.
3. Pile the mixture on top of the muffin and pop under a hot grill until golden brown.
4. Meanwhile, prepare the salad by slicing the cucumber, apple and celery thinly, and combining with the lettuce leaves.


Mushroom omelette with sweetcorn
Egg(s) x 2
Onion(s) x 0.5
Sunflower oil x 1 tbsp
Mushrooms x 3 handfuls
Sweetcorn (canned) x 3 tbsp
Lettuce x 1 cups
Cheese x 50 gram(s)
Cherry tomatoes x 80 gram(s)
1. Chop the onion and tomatoes and fry in a little oil until soft.
2. Beat the eggs and add them along with the sweetcorn to the pan.
3. Gently stir the eggs, pulling the mixture away from the edges of the pan. This will allow all the mixture to reach the bottom of the pan and ensure the omelette is evenly cooked.
4. Once the eggs have started to set, sprinkle with grated cheese.
5. Pop the omelette under a preheated grill for a minute to crisp up the cheese, and then serve with lettuce.


One-pot vegetable wonder
Onion(s) x 2
Carrot(s) x 4
Small swede x 1
Parsnips x 2
Garlic x 1
Vegetable stock x 300 ml
Plain flour x 0.25 cups
Potatoes x 320 gram(s)
Low-fat margarine or butter x 10 gram(s)
Fresh rosemary x 1
1. Preheat the oven to 190°C or gas mark 5.
2. Chop the vegetables into chunks and arrange in layers in a large casserole dish (except the potatoes). If you don`t have a casserole dish, you can put them into a saucepan and cook on the hob.
3. Season the vegetable layers lightly with black pepper and sprinkle three cloves of crushed garlic and a handful of rosemary leaves over them.
4. Boil 300ml water and add the stock cube. Add the flour to the stock and pour over the vegetables.
5. Arrange the potatoes in overlapping layers on top. Dot with a small amount of low-fat margarine and cover tightly.
6. Cook in the oven (or on the hob) for about an hour, or until the vegetables are tender.
7. Remove the lid from the dish and cook for a further 15 min until the top layer of potatoes is golden and crispy at the edges.


Pak choi with bean mash
Olive oil x 4 tbsp
Lemon(s) x 0.25
Garlic x 1
Pak choi x 4
Butter beans x 12 tbsp
1. Place the butter beans in a pan with three tablespoons olive oil, two tablespoons of lemon juice and a clove of crushed garlic. Heat through and lightly mash until the beans start to break up. Season and cover.
2. Heat the remaining olive oil in a wok or frying pan over a medium heat. Add the pak choi and stir fry for 8-10 min.
3. Pile the mashed beans onto four plates, top with the pak choi and drizzle over a little olive oil and a squeeze of lemon juice before serving.



Quick chicken and pepper stir fry
Green pepper x 1
Red onion(s) x 2
Red pepper x 1
Rice x 200 gram(s)
Yellow pepper x 1
Skinless chicken breast x 4 fillets
Cashews x 1 gram(s)
Sunflower oil x 1 tbsp
Soy sauce x 2 tspn
1. Cook the rice according to the pack instructions.
2. While the rice is cooking, heat the oil in a large pan or wok, and add the sliced onion and chicken, cooking for 5 min.
3. Add the remaining vegetables and cashew nuts to the pan and stir.
4. Add a little water and a dash of soy sauce to flavour.
5. Continue to stir until vegetables start to soften a little.
6. Drain the cooked rice and serve with the stir fry.


Red peppers with rice
Red pepper x 4
Rice x 100 gram(s)
Frozen peas x 1 cups
Tomato puree x 1 tbsp
Sweetcorn (canned) x 4 tbsp
1. Cook and drain the rice according to instructions on the packet.
2. While the rice is cooking, cut the tops off the peppers and remove the seeds.
3. Mix the cooked rice with the tomato puree, peas and sweetcorn and stuff inside the hollowed peppers.
4. Put the tops back on again like a lid.
5. Bake in the oven for 30 mins.


Rice cakes with vegetable dippers
Carrot(s) x 1
Celery (sticks) x 2
Cucumber x 0.25
Green pepper x 0.5
Red pepper x 0.5
Rice cakes x 4
Low-fat soft cheese x 2 tbsp
1. Cut the carrots, celery, cucumber and pepper into strips.
2. Spread the cream cheese onto the rice cakes.
3. For added bite, serve with sweet chilli dipping sauce.


Roasted vegetable pasta
Onion(s) x 2
Courgettes x 3
Aubergine x 1
Pasta x 400 gram(s)
Olive oil x 2 tbsp
Cherry tomatoes x 160 gram(s)
Green beans x 4 handfuls
1. Pre-heat the oven to 180°C or gas mark 4.
2. Roughly chop vegetables of your choice into large chunks and place in an ovenproof dish or roasting tin. Drizzle a little olive oil and put them in the oven for about 30 mins.
3. About 10 min before the roasted vegetables are ready, add the cherry tomatoes cut in half and place back in the oven.
4. Next, start to cook your favourite pasta according to the instructions on the packet.
5. When the pasta and roast veggies are cooked, stir together in the roasting dish and serve.


Roasted vegetable risotto
Frozen peas x 4 cups
Onion(s) x 2
Garlic x 1
Aborio rice x 3 cups
Vegetable stock x 1000 ml
Olive oil x 1 tbsp
Low-fat margarine or butter x 20 gram(s)
Carrot(s) x 6
Courgettes x 1
Yellow pepper x 1
1. Preheat the oven to 220°C, gas mark 8.
2. Wash and chop the vegetables into medium-sized chunks.
3. Place them into a large roasting tin and drizzle with 1 tbsp olive oil and season. Toss well and place in the oven for 15-20 min uncovered, until the veggies are soft and lightly golden, turning halfway through cooking.
4. Meanwhile, heat 1 tbsp olive oil and the margarine in a large pan. Add the onion and one clove of crushed garlic, and fry for 3-4 min, until softened. Stir in the risotto rice and stir to coat well.
5. Add the hot vegetable stock a quarter at a time, adding each quarter after the previous stock has been absorbed by the rice. This should take approximately 25 min by which time the rice should be firm but cooked. Add the peas in the last minute.
6. Remove the vegetables from the oven and stir into the rice. Serve immediately.


Salmon and salad baguette
Pink salmon (canned) x 80 gram(s)
Cucumber x 0.25
Lettuce x 1 cups
Plain low-fat yoghurt x 3 tbsp
Wholemeal baguette x 0.5
Lemon(s) x 1
1. Chop cucumber into small pieces.
2. Combine cucumber, salmon and yoghurt with a squeeze of lemon.
3. Pile up the mixture in the baguette and top with lettuce.


Salmon fishcakes with carrots and peas
Pink salmon (canned) x 200 gram(s)
Potatoes x 400 gram(s)
Tomato(es) x 2
Chopped parsley x 4 tbsp
Plain low-fat yoghurt x 2 tbsp
Cheese x 50 gram(s)
Egg(s) x 1
Frozen peas x 4 cups
Carrot(s) x 4
Oatmeal or breadcrumbs x 50 gram(s)
1. Heat the oven to 200ºC, or gas mark 6.
2. Place the potatoes on to boil and once cooked, mash.
3. Meanwhile, chop the tomatoes finely.
4. Combine the tomatoes, salmon, half the chopped parsley, half the oatmeal and the yoghurt before adding the mashed potato.
5. In a separate bowl combine the remaining breadcrumbs with the rest of the parsley and grated cheese.
6. Divide the fish and potato mixture into eight then shape into rounds.
7. Coat each one in egg and then roll in the breadcrumb and cheese mixture.
8. Place on a lightly greased baking tray and bake for 15 min.
9. Serve with your choice of veggies.


Salmon parcels with rice and peas
Cherry tomatoes x 160 gram(s)
Red onion(s) x 1
Olive oil x 1 tbsp
Salmon fillets x 2
Rice x 100 gram(s)
Frozen peas x 2 cups
1. Start cooking the rice according to the pack instructions. Pre-heat the oven to 200ºC or gas mark 6.
2. Halve the cherry tomatoes and finely chop the red onion.
3. Place each salmon fillet on a large square of oiled tin foil.
4. Top with the cherry tomatoes and onion and pour a little olive oil over the top.
5. Close up the tin foil to make a small parcel.
6. Bake in the oven for 15-20 min, depending on how you prefer your fish.
7. Once rice is cooked, stir in peas and leave to stand. The peas will cook in the heat of the rice.
8. Serve the salmon with the cherry tomatoes and onions on top of the rice and peas.


Sardine bagel with pepper and carrot sticks
Sardines x 60 gram(s)
Bagel(s) x 1
Carrot(s) x 1
Yellow pepper x 0.5
1. Mash the sardines into a spreadable paste.
2. Use sardine mixture to fill the bagel.
3. Serve with pepper strips and carrot sticks.


Sausage meatballs with parsnips
Sausages x 8
Garlic x 1
Red onion(s) x 0.5
Parsnips x 4
Olive oil x 1 tbsp
Sprouts x 4 handfuls
1. Preheat the oven to 180°C or gas mark 4.
2. Chop the parsnips into large chunks and drizzle with olive oil before placing in the oven for about 20 min.
3. Remove the sausage meat from its casing and mix with the finely chopped onion and one clove of garlic.
4. Divide into eight and roll into balls.
5. Place on a greased baking tray and bake for 12-15 min until thoroughly cooked.
6. While the meatballs and parsnips are cooking, steam or boil some broccoli for 8-10 min. Serve the meatballs with the veggies, along with your favourite sauce for dipping.


Sausage, tomato and pumpkin bake
Small pumpkin x 2
Sausages x 8
Olives x 2 tbsp
Lemon(s) x 1
Chilli dipping sauce x 4 tbsp
Mange tout x 4 handfuls
Cherry tomatoes x 160 gram(s)
1. Cut the pumpkin into small chunks, discarding the skin and seeds. Cut the sausage into small pieces.
2. Mix together 1 tbsp of oil, 1 tbsp of lemon juice and the chilli sauce.
3. Heat the remaining oil in a large frying pan and gently fry the pumpkin for 5 min, stirring. Add the sausage and fry gently for a further 6-8 min until the pumpkin is tender.
4. Add the cherry tomatoes, olives and mange tout and mix together, heating for 1 min.
5. Place into a large bowl, pour over the dressing and mix the ingredients together.


Sausages with sweet potato mash and veggies
Sweet potato(s) x 4
Sausages x 8
Broccoli x 320 gram(s)
Frozen peas x 4 cups
Low-fat margarine or butter x 20 gram(s)
1. Peel and chop the sweet potatoes into small chunks and add to a saucepan of boiling water to cook.
2. Place sausages under a hot grill and turn regularly until cooked.
3. While they are cooking, cut the broccoli into smaller pieces and add to saucepan of boiling water, cooking for 5 min.
4. Add the peas to the broccoli about 3 min later.
5. Drain sweet potatoes then mash with margarine. Serve with sausages and green veggies.


Simple tomato pasta with broccoli
Onion(s) x 1
Low-fat margarine or butter x 20 gram(s)
Canned chopped tomatoes x 800 gram(s)
Broccoli x 240 gram(s)
Pasta x 400 gram(s)
Sugar x 3 tspn
1. Peel and chop an onion into four and gently brown in a saucepan in a little oil.
2. Add canned tomatoes, low-fat margarine or butter, and sugar.
3. Simmer very gently for about 20 min. Keep stirring so it doesn`t stick to bottom of the saucepan.(The sauce is done when the large chunks of onion are soft.)
4. Start to cook the pasta according to instructions on the packet.
4. Meanwhile, steam or boil your broccoli for approximately 3-5 min.
5. Combine broccoli and tomatoes with the pasta in a large bowl and serve.


Simply roast chicken with veggies
Carrot(s) x 5
Parsnips x 3
Red onion(s) x 2
Garlic x 1
Olive oil x 2 tbsp
Potatoes x 320 gram(s)
Small swede x 1
Low-fat margarine or butter x 10 gram(s)
Semi-skimmed milk x 100 ml
Green beans x 4 handfuls
Free range chicken thighs x 720 gram(s)
1. Preheat the oven to 200°C or gas mark 6.
2. Put the chicken pieces in a large roasting tin.
3. Peel and chop carrots, parsnips and red onions and add to the roasting tin.
4. Peel and crush four cloves of garlic and add to the tin.
5. Pour the olive oil over the chicken and vegetables, and put the whole lot in the oven.
6. Cook for around 40 min (add the green beans in the last 25 min) or until the juice runs clear when you put a skewer into the chicken pieces.
7. For the mash: peel and chop the potatoes and swede and put together in a large saucepan of boiling water for 20 min or until they are soft.
8. Drain the water from the potatoes and swede.
9. For minimum washing up, in the same pan mash the potato and swede together with a little warm milk, a small knob of butter and seasoning.
10. Serve chicken and vegetables with mash on the side.


Simply sweet pepper pizza
Basic cheese and tomato pizza x 400 gram(s)
Green pepper x 1
Red pepper x 1
Yellow pepper x 1
Sweetcorn (canned) x 4 tbsp
1. Take a red, green or yellow pepper, remove the seeds and cut into strips.
2. Scatter the sweetcorn and strips of pepper over a pizza and bake according to the manufacturer`s instructions. Serve immediately.


Sizzling beef with tasty greens
Cabbage x 8 handfuls
Cashews x 1 gram(s)
Spring onions x 4
Steak x 200 gram(s)
Red pepper x 1
Sunflower oil x 2 tbsp
Soy sauce x 8 tspn
Garlic x 1
Honey x 2 tbsp
1. Cut the beef into long strips then cut lengthways again into thin strips.
2. Combine the soy sauce, one clove of crushed garlic and honey in a small bowl.
3. Mix half of this sauce with the meat, stirring until the meat is evenly coated. Set aside for 5 min.
4. Meanwhile, finely shred the spring onions and cabbage. Halve and de-seed the pepper then cut into fine shreds.
5. Now place a wok or large frying pan over a high heat, without adding any oil at first. As soon as it’s very hot, add 1 tbsp of oil, let it sizzle, then add the cashew nuts and stir fry for about 2 min.
6. Add the remaining oil, let it sizzle then add the cabbage, spring onions and red pepper. Stir fry these over a high heat for about 1 min then add the remaining sauce and fry for a further 1 min until the marinade is bubbling and the cabbage is sizzling.
7. Serve immediately. 



Smoked mackerel and new potato salad
Smoked mackerel x 1
New potatoes x 100 gram(s)
Spring onions x 2
Mushrooms x 3 handfuls
Pine nuts x 10 gram(s)
Lettuce x 1 cups
Cherry tomatoes x 80 gram(s)
Plain low-fat yoghurt x 1 tbsp
1. Boil or steam the potatoes until cooked - about 15 min depending on size.
2. Meanwhile, remove the mackerel skin and lightly flake the fillet in a bowl.
3. Slice the mushrooms, spring onions, tomatoes and lettuce.
4. Combine the mackerel and salad vegetables with the potatoes and yoghurt.


5. Sprinkle with pine nuts.
Spaghetti bolognese with salad
Canned chopped tomatoes x 400 gram(s)
Onion(s) x 1
Carrot(s) x 4
Tomato puree x 1 tbsp
Garlic x 1
Lean beef mince or quorn x 400 gram(s)
Frozen peas x 2 cups
Mushrooms x 1 handfuls
Spaghetti x 400 gram(s)
Little gem lettuce x 1
1. Heat the oil in a large pan, add the onion and one or two cloves of crushed garlic and cook for 2 min.
2. Add the mince/quorn and cook over a high heat, stirring for a further 3 min or until the meat is brown.
3. Add the carrots and cook for 2 min.
4. Add mushrooms, tomatoes and tomato puree, cover and simmer for approximately 25 min. Add the peas in the final 5 min.
5. Boil spaghetti for 8 min or according to the pack instructions.
6. Drain the pasta and stir in the sauce, before serving in large bowls with the lettuce leaves.


Spicy bean and rice salad
Brown rice x 100 gram(s)
Kidney beans x 8 tbsp
Yellow pepper x 1
Spring onions x 4
Celery (sticks) x 4
Chilli dipping sauce x 2 tbsp
1. Cook the brown rice according to the instructions - this will take about 20 min.
2. Meanwhile, chop up the spring onions, celery and pepper.
3. Once the rice is cooked, drain and cool down under a running tap.
4. Combine rice with rinsed kidney beans and chopped salad ingredients.
5. Lastly, stir in the sweet chilli dipping sauce according to your taste.


Spicy chilli con carne
Mushrooms x 1 handfuls
Carrot(s) x 4
Sunflower oil x 1 tbsp
Onion(s) x 1
Canned chopped tomatoes x 400 gram(s)
Garlic x 1
Lean beef mince or quorn x 400 gram(s)
Tomato puree x 2 tbsp
Rice x 200 gram(s)
Kidney beans x 8 tbsp
Chilli powder x 0.5 tspn
1. Heat the oil in a large pan, add the onion, one clove of garlic and chilli powder and cook for 2 min or until onion softens.
2. Add the mince or quorn and cook over a high heat, stirring for a further 3 min or until the meat is brown.
3. Add the carrots and cook for 2 min.
4. Add mushrooms, tomatoes and tomato puree, cover and simmer for approximately 25 min.
5. Meanwhile, start to cook the rice according to the pack instructions.
6. Serve the chilli hot, in bowl, with the rice.


Spicy vegetarian curry
Canned chopped tomatoes x 400 gram(s)
Cashews x 2 gram(s)
Curry paste (mild) x 2 tbsp
Garlic x 2
Plain low-fat yoghurt x 4 tbsp
Aubergine x 2
Onion(s) x 1
Olive oil x 2 tbsp
Rice x 200 gram(s)
1. Cut the aubergine into large chunks.
2. Heat the oil in a large saucepan over medium heat. Add the onion and gently fry for 2 min. Stir in the curry paste and cook for another 2 min.
3. Stir in the tomatoes and the aubergines. Season to taste. Cover and simmer for 15 min.
4. Add the cashew nuts and simmer for 2-3 min.
5. Serve with plain rice and a spoonful of yoghurt.


Spring green spaghetti
Spring greens x 320 gram(s)
Spaghetti x 400 gram(s)
Pesto x 4 tbsp
1. Cook spaghetti according to instructions on the packet.
2. Pile all the spring green leaves together and chop, shredding into thin strips.
3. Cook in about an inch of boiling water about 5-6 min, and drain.
4. Stir the greens, spoonfuls of pesto and drained spaghetti together in a large bowl.
5. Serve immediately.


Stuffed tomato with green beans
Beef tomato(es) x 4
Onion(s) x 1
Olive oil x 1 tbsp
Pesto x 1 tbsp
Frozen peas x 2 cups
Green beans x 4 handfuls
Cheese x 50 gram(s)
Brown rice x 100 gram(s)
1. Preheat the oven to 180ËšC or gas mark 4.
2. Cook the rice in boiling water for 10-12 mins, then drain.
3. Slice the top off the tomatoes but keep the tops to one side. Using a spoon, scoop out the flesh, chop it and place in a bowl. Drain off the excess juice.
4. Heat the oil in a pan and gently fry the onion for 3-4 mins or until soft and golden.
5. Combine the rice, onions, peas, pesto and tomato flesh. Add the cheese and season.
6. Fill the tomatoes with the mixture and replace the lids.
7. Place the tomatoes in an ovenproof dish and cook for 20-25 mins until completely heated through and the tomatoes are just softening. 


Sweet potato shepherd`s pie
Lean lamb mince or quorn x 450 gram(s)
Sunflower oil x 1 tbsp
Onion(s) x 1
Leek(s) x 3
Carrot(s) x 1
Plain flour x 0.25 cups
Vegetable stock x 275 ml
Tomato puree x 1 tbsp
Sweet potato(s) x 4
Low-fat margarine or butter x 50 gram(s)
1. Heat the oil in a large pan and cook the onion until soft but not coloured. Add the mince, sliced leeks and carrots and cook until the meat is nicely browned.
2. Stir in the flour and gradually add the stock to the mince.
3. Stir in the tomato puree. Cover the saucepan, turn down the heat and simmer for 30-35 min, stirring occasionally.
4. Meanwhile, peel the sweet potatoes and cut into chunks. Place in a saucepan of boiling water and cook for 10-12 min or until tender. Drain and return to the pan, but away from the heat. Add the low-fat margarine and mash until smooth.
5. When the mince is cooked, spoon into an ovenproof dish. Spread the mash sweet potato over the meat.
6. Bake for 15 min at 200°C or until the top is beginning to colour brown and piping hot.


Sweet potato wedges with dip
Sweet potato(s) x 4
Olive oil x 1 tbsp
Plain low-fat yoghurt x 4 tbsp
Cucumber x 0.25
Fresh mint x 1 tbsp
1. Preheat oven to 220°C or gas mark 8.
2. Scrub and slice each sweet potato in half lengthways then each half into three lengthways again to make fat wedges.
2. Brush the oil over the flesh of the sweet potatoes.
3. Transfer the sweet potatoes to a non-stick roasting tin and bake for 15-20 min.
4. Meanwhile, grate the cucumber and combine with mint and yoghurt in a bowl.


5. Serve alongside the wedges.
Tasty cheese pitta with apple slices
Cheese x 50 gram(s)
Apple(s) x 1
Wholemeal pitta bread (s) x 1
1. Thinly slice the apple and cheese, then open and fill the pitta bread.


Tuna and crunchy salad sandwich
Plain low-fat yoghurt x 1 tbsp
Tomato(es) x 1
Green pepper x 0.5
Sweetcorn (canned) x 1 tbsp
Tuna x 0.5 cans
Cucumber x 0.25
Wholemeal bread (sliced) x 4 slices
1. Chop green pepper into small pieces.
2. Combine tuna, sweetcorn and green pepper with yoghurt.
3. Use tuna mixture to fill sandwiches, topping with slices of tomato and cucumber.


Tuna and cucumber sandwich
Low-fat soft cheese x 1 tbsp
Cucumber x 0.25
Cherry tomatoes x 80 gram(s)
Wholemeal bread (sliced) x 2 slices
Tuna x 0.5 cans
1. Mash the tuna to make it easy to spread on the bread.
2. Spread cream cheese onto the bread and top with the tuna.
3. Finish with thin slices of cucumber.
4. Serve with cherry tomatoes on the side.


Vegetable and tomato couscous
Courgettes x 2
Red pepper x 1
Red onion(s) x 1
Couscous x 250 gram(s)
Olive oil x 2 tbsp
Vegetable stock x 400 ml
Cherry tomatoes x 160 gram(s)
Broccoli x 160 gram(s)
1. Preheat the oven to 220°C or gas mark 8.
2. Break the cauliflower into smaller pieces and slice the peppers and courgettes into even-sized chunks.
3. Place all the vegetables in a large roasting tin in a single layer and drizzle with 1 tbsp olive oil. Place in the oven for 20-25 min until tender and starting to brown, turning halfway through cooking.
4. Meanwhile, place the couscous in a large bowl and pour over the stock. Cover and leave to stand for 5 min.
5. When ready, stir the couscous to break up, then add to the vegetables from the roasting tin.
6. Season and stir in the remaining 1 tbsp olive oil, combining well.


Vegetable dippers with houmous
Baby sweetcorn x 80 gram(s)
Carrot(s) x 1
Celery (sticks) x 1
Cherry tomatoes x 80 gram(s)
Houmous x 50 gram(s)
1. Cut carrots, baby sweetcorn and celery sticks into handy strips and use as dippers for houmous.


Vegetable soup
Olive oil x 1 tbsp
Onion(s) x 1
Garlic x 1
Carrot(s) x 2
Small swede x 0.5
Leek(s) x 1
Sweet potato(s) x 2
Frozen peas x 2 cups
Vegetable stock x 1000 ml
Wholemeal baguette x 0.5
1. Heat the oil in a large pan and cook the finely chopped onion and garlic until softened.
2. Peel and dice all the vegetables, except the peas. Make as chunky as you like, but finer works better. Add to pan and cook for about 5 min.
3. Add vegetable stock to cover the veggies by a good inch and season with pepper.
4. Bring to boil, reduce heat and simmer for 30-45 min until vegetables are cooked.
5. A minute before serving add the peas and stir.
6. Serve with chunks of wholemeal baguette warmed in the oven


Puddings and snacks
Apple crumble with yoghurt
Cooking apple(s) x 2
Raspberries x 160 gram(s)
Soft brown sugar x 50 gram(s)
Plain low-fat yoghurt x 4 tbsp
Oats x 70 gram(s)
1. Pre-heat oven to 180°C or gas mark 4.
2. Peel, core and slice the apples.
3. Stew apples in 2 tablespoons of water until soft.
4. Meanwhile, mix the rolled oats and soft brown sugar in a bowl.
5. When apples are soft, transfer to an ovenproof dish and add raspberries.
6. Top with the rolled oats mix and bake for 10-15 min or until the top is golden.
7. Serve with yoghurt.

Banana and walnut bread
Self raising flour x 100 gram(s)
Wholemeal flour x 100 gram(s)
Cinnamon x 1 tspn
Bicarbonate of soda x 0.5 tspn
Soft brown sugar x 100 gram(s)
Sunflower oil x 5 tbsp
Plain low-fat yoghurt x 4 tbsp
Egg(s) x 2
Sultanas x 3 handfuls
Walnuts x 40 gram(s)
Small pumpkin x 1
Banana(s) x 2
1. Preheat oven to 180°C or gas mark 4. Lightly grease and line the base of a 2lb loaf tin with greaseproof paper.
2. Sift both types of flour, bicarbonate of soda and cinnamon into a large bowl. Stir in the sugar. Place the oil, yoghurt and eggs in a separate bowl and whisk to combine. Pour the liquid mixture into the flour and beat with an electric whisk for 1 min.
3. Peel and remove the seeds from the pumpkin, then grate.
4. Stir the pumpkin, banana, sultana and walnuts in with the liquid and transfer the mixture to the prepared tin.
5. Bake for 1 hour or until a skewer inserted into the middle comes out clean.
6. Allow to cool in the tin for 5-10 min then carefully transfer to a wire rack to cool completely.


Banana energy squares
Low-fat margarine or butter x 100 gram(s)
Golden syrup x 3 tbsp
Oats x 150 gram(s)
Banana(s) x 2
Dried apricots x 4 handfuls
Pumpkin seeds x 25 gram(s)
Sunflower seeds x 25 gram(s)
Sesame seeds x 25 gram(s
)
1. Preheat the oven to 180°C or gas mark 4. Lightly grease a 19x19cm baking tin and line the bottom with greaseproof paper.
2. Melt the low fat margarine and syrup in a heavy-based saucepan until dissolved. Remove from the heat, add the remaining ingredients and mix well.
3. Spoon the mixture into the prepared tin, level the surface and bake in the oven for 20-30 mins or until golden brown. The mixture will still be very soft in the centre.
4. Leave to cool in the tin for 10 mins, then cut into nine squares. When cold, transfer to an airtight container. Don`t try to remove the bars from the tin while they are still warm because they will break.


Banana milkshake
Banana(s) x 2
Semi-skimmed milk x 400 ml
Oats x 50 gram(s)
Honey x 1 tbsp
1. In a blender, add banana, oats and honey first.
2. Slowly add milk before serving in glasses with ice.


Bananas and custard
Banana(s) x 4
Custard - ready to serve x 400 gram(s)
1. Heat custard gently in a saucepan.
2. Slice bananas.
3. Pour warmed custard over the bananas.


Blueberry muffins
Caster sugar x 50 gram(s)
Egg(s) x 1
Semi-skimmed milk x 75 ml
Olive oil x 5 tbsp
Blueberries x 160 gram(s)
Apple(s) x 2
Wholemeal flour x 75 gram(s)
Self raising flour x 75 gram(s)
1. Heat the oven to 190°C or gas mark 5. To avoid the muffins sticking, use tin liners or grease with a little oil.
2. Peel, de-core and chop up apples.
3. In a large bowl, mix together the flours and sugar. In a measuring jug beat the egg, milk and oil lightly with a fork.
4. Pour all of the liquid ingredients into the dry ingredients and stir with a tablespoon until only just combined, scraping the sides and bottom of the bowl as you stir. The batter should look lumpy.
5. Using a dessert spoon, three-quarter fill each muffin case. Bake for 15-20 min. The muffins are cooked when they are lightly browned and they spring back when touched.


Cherries with yoghurt
Cherries (canned) x 400 gram(s)
Plain low-fat yoghurt x 8 tbsp
Honey x 1 tbsp
1. Simply divide the cherries into each dish and top with yoghurt and a drizzle of honey.


Dried fruit and nut selection
Dried apricots x 2 handfuls
Banana chips x 1 gram(s)
Sultanas x 1 handfuls
Dried apple rings x 2 handfuls
Cashews x 50 gram(s)
1. Mix all the ingredients together and store in an airtight jar.


Dried fruit compote
Dried apple rings x 25 handfuls
Dried apricots x 1 handfuls
Prunes in juice x 100 gram(s)
Apple juice x 100 ml
1. Soak dried fruit with prunes in fruit juice overnight.
2. Spoon over porridge, muesli or, if you prefer, yoghurt.


Homemade fruity juicy ice lollies
Fruit juice of your choice x 500 ml
1. Pour your favourite fruit juice into ice lolly moulds and freeze.


Homemade popcorn
Dried popping corn x 10 gram(s)
Sunflower oil x 0.25 tbsp
1. Heat a little oil in a heavy based saucepan, which has a tight fitting lid.
2. Add the popping corn.
3. Place lid on tightly and shake.
4. After a couple of minutes you will start to hear popping, this is the corn starting to cook.
5. Keep the lid on and shake every minutes - the whole process takes about 3 to 5 minutes.
6. The corn is ready when it has stopped popping.
7. Serve with a sprinkling of sugar or for added kick some paprika or chilli powder.


Peach smoothie
Lemon(s) x 0.25
Peaches (canned) x 320 gram(s)
Orange juice x 400 ml
Pineapple chunks in juice x 160 gram(s)
1. Combine all the ingredients and blend until smooth and creamy. Chill and serve.


Pineapple smoothie
Pineapple x 0.5
Banana(s) x 2
Coconut milk x 100 ml
1. Take half a fresh pineapple, or use one large tin of pineapple pieces in juice.
2. Add the banana and coconut milk and blend together.
3. Serve with ice.


Satsuma, kiwifruit and melon kebab
Melon x 1
Satsuma(s) x 4
Kiwifruit x 2
1. Peel and de-seed the melon and cut into large cubes.
2. Peel the satsumas and kiwi fruit and cut the kiwi fruit into cubes.
4. Alternating for colour, thread the fruit onto wooden skewers.
5. Serve lightly chilled.


Strawberries and yoghurt
Strawberries x 320 gram(s)
Plain low-fat yoghurt x 8 tbsp
Honey x 1 tbsp
1. Wash stawberries and take off the green stem. Slice evenly.
2. Serve with yoghurt, drizzled with honey.


Strawberry smoothie
Strawberries x 160 gram(s)
Banana(s) x 2
Orange juice x 200 ml
1. Blend the strawberries and bananas together.
2. Add the orange juice, some ice and blend.
3. Pour into glasses.
8. Steam or boil the green beans for about 4-5 mins and serve.


Sweet pancakes with berries
Semi-skimmed milk x 250 ml
Egg(s) x 2
Orange(s) x 1
Low-fat margarine or butter x 75 gram(s)
Soft brown sugar x 25 gram(s)
Plain flour x 3 cups
Raspberries x 160 gram(s)
Blueberries x 160 gram(s)
Baking powder x 1 tspn
Plain low-fat yoghurt x 4 tbsp
1. Melt the low-fat margarine in a frying pan.
2. Grate the zest of the orange.
3. Whisk together the milk, eggs, melted margarine and orange zest
4. Whisk in the baking powder and sugar, add half the flour and whisk well until all the ingredients are mixed, then whisk in the remaining flour.
5. Heat the pan. Wipe with a little melted margarine using kitchen paper. Lower the heat to medium.
6. Pour in tablespoons of the batter until the pan is full of pancakes, but they must not touch.
7. Cook for approximately 40 seconds on each side until golden brown. Continue with the process until the batter is used.
8. Serve the pancakes with the fresh berries and yoghurt, sprinkled with a little sugar to taste.


Tasty melon ices
Melon x 1
1. Chop up a melon into large chunks and place in a small bag or container.
2. Pop into the freezer.
3. Take out when you or the kids fancy a treat and enjoy frozen."