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45 recipes

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Ingredients

100 g rolled oats
300 ml semi-skimmed milk
200 ml water
150 g mixed berries
1 banana, sliced
1 tbsp ground flaxseed
1/2 tsp ground cinnamon

1. Put the oats, milk, water and cinnamon in a saucepan. Bring to a gentle simmer over a medium heat.
2. Lower the heat and cook for 6–8 minutes, stirring often, until creamy and the oats are tender.
3. Divide between two bowls. Add the berries, banana and ground flaxseed, then serve warm.

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Ingredients

1 x 400 g tin chickpeas, drained and rinsed
200 g cherry tomatoes, halved
1/2 cucumber, diced
1 red pepper, diced
40 g rocket
2 tbsp chopped parsley
1 tbsp olive oil
2 tbsp lemon juice
1/4 tsp ground cumin
1/4 tsp salt

1. Tip the drained chickpeas into a large bowl. Add the tomatoes, cucumber, pepper, rocket and parsley.
2. Whisk the olive oil, lemon juice, cumin and salt in a small bowl.
3. Pour the dressing over the salad, toss thoroughly and divide between two bowls.

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Ingredients

4 eggs
4 slices wholemeal bread
150 g baby spinach
200 g cherry tomatoes, halved
2 tsp olive oil
2 tbsp ready-made hollandaise sauce (optional)
1/4 tsp salt
1/4 tsp black pepper

1. Heat the oil in a non-stick frying pan. Add the tomatoes and cook for 3 minutes, then add the spinach, salt and pepper and stir for 1–2 minutes until wilted. Divide between two plates.
2. Bring a wide saucepan of water to a gentle simmer. Crack each egg into a small cup, then carefully slide into the water. Poach for 5–6 minutes until the whites and yolks are set, then lift out with a slotted spoon and drain.
3. Meanwhile, toast the bread. If using hollandaise, warm it gently according to the packet.
4. Arrange the spinach on the toast, add the eggs and spoon over the hollandaise if using. Serve with the tomatoes.

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Ingredients

400 g plain Greek yoghurt
150 g mixed berries
50 g rolled oats
20 g pumpkin seeds
1 tsp olive oil
1 tsp honey
1/4 tsp ground cinnamon

1. Warm the oil in a small frying pan over a medium-low heat. Add the oats, pumpkin seeds and cinnamon and stir for 4–5 minutes until lightly toasted.
2. Take the pan off the heat, stir in the honey and spread the mixture on a plate to cool for 2 minutes.
3. Divide the yoghurt between two bowls. Top with the berries and the cooled oat mixture.

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Ingredients

2 salmon fillets, 125 g each
150 g dry brown rice
300 g broccoli florets
2 tsp olive oil
1 lemon, half sliced and half juiced
1/2 tsp dried dill
1/4 tsp salt

1. Heat the oven to 200°C (180°C fan). Rinse the rice, place in a saucepan of boiling water and simmer for 25–30 minutes, or until tender, then drain.
2. After the rice has cooked for 15 minutes, put the salmon on a lined baking tray. Rub with the oil, dill and salt and lay the lemon slices on top.
3. Bake the salmon for 12–15 minutes, until opaque throughout and it flakes easily with a fork.
4. Meanwhile, steam the broccoli for 5–7 minutes until tender. Divide the rice, broccoli and salmon between two plates and spoon over the lemon juice.

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Ingredients

300 g firm tofu, drained
150 g dry brown rice noodles
250 g broccoli, cut into small florets
1 red pepper, sliced
1 carrot, cut into thin matchsticks
2 tsp rapeseed oil
2 garlic cloves, finely chopped
15 g fresh ginger, grated
2 tbsp reduced-salt soy sauce
1 tbsp lime juice
3 tbsp water

1. Pat the tofu dry and cut into 2 cm cubes. Prepare the rice noodles according to the packet, then drain.
2. Heat the oil in a large non-stick frying pan over a medium-high heat. Cook the tofu for 7–8 minutes, turning regularly, until golden; transfer to a plate.
3. Add the broccoli, pepper, carrot and water to the pan. Cover and cook for 4 minutes, then uncover and stir in the garlic and ginger for 1 minute.
4. Return the tofu to the pan with the noodles, soy sauce and lime juice. Toss over the heat for 2–3 minutes until the vegetables are tender and everything is piping hot.

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Ingredients

200 g dry red lentils, rinsed
1 onion, diced
2 carrots, diced
2 garlic cloves, chopped
1 tbsp olive oil
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground turmeric
1 x 400 g tin chopped tomatoes
900 ml water
1/2 tsp salt
1 tbsp lemon juice
2 tbsp chopped fresh coriander

1. Heat the oil in a large saucepan. Cook the onion and carrots over a medium heat for 6–7 minutes until beginning to soften.
2. Stir in the garlic, cumin, ground coriander and turmeric for 1 minute. Add the lentils, tomatoes, water and salt.
3. Bring to a boil, reduce the heat and simmer gently for 20–25 minutes, stirring occasionally, until the lentils are very soft.
4. Stir in the lemon juice and fresh coriander. Serve as a thick, chunky soup.

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Ingredients

250 g skinless chicken breast, cut into strips
150 g wholewheat couscous
180 ml boiling water
1 courgette, diced
1 red pepper, diced
1 carrot, finely diced
1 orange
2 tsp olive oil
1 tsp smoked paprika
1/2 tsp ground cumin
2 tbsp chopped parsley
1/4 tsp salt

1. Put the couscous in a heatproof bowl with the salt and boiling water. Cover for 10 minutes, then fluff with a fork. Finely grate the zest of the orange, then peel and chop the flesh, reserving any juice.
2. Heat the oil in a large frying pan. Add the chicken, paprika, cumin and carrot and cook over a medium-high heat for 5 minutes, turning regularly.
3. Add the courgette and pepper. Cook for a further 8–10 minutes, stirring, until the vegetables are tender and the chicken reaches 75°C in the centre.
4. Fold the chicken and vegetables through the couscous with the orange zest, flesh, reserved juice and parsley, then serve.

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Ingredients

4 eggs
1 onion, finely sliced
1 red pepper, sliced
2 garlic cloves, chopped
1 tbsp olive oil
1 tsp ground cumin
1/2 tsp smoked paprika
1 x 400 g tin chopped tomatoes
50 ml water
1/4 tsp salt
2 tbsp chopped parsley

1. Heat the oil in a wide frying pan with a lid. Cook the onion and pepper over a medium heat for 8–10 minutes until soft.
2. Add the garlic, cumin and paprika and stir for 1 minute. Add the tomatoes, water and salt and simmer for 10 minutes.
3. Make four small hollows in the sauce and crack an egg into each. Cover and cook gently for 7–9 minutes, until the whites and yolks are set.
4. Scatter over the parsley and serve from the pan.

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Ingredients

4 eggs
200 g mushrooms, sliced
100 g baby spinach
40 g Cheddar, grated
2 tsp olive oil
1/4 tsp salt
1/4 tsp black pepper

1. Heat 1 tsp of the oil in a frying pan. Cook the mushrooms for 6–7 minutes until their liquid has evaporated. Add the spinach and cook for 1 minute until wilted; transfer to a bowl.
2. Beat the eggs with the salt and pepper. Add the remaining oil to the pan over a medium-low heat, then pour in the eggs.
3. As the edges set, gently draw them towards the centre and tilt the pan so uncooked egg fills the gaps.
4. When the base is set, add the vegetables and Cheddar to one half. Fold over, cover and cook for 2–3 minutes until no liquid egg remains. Cut into two portions.

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Ingredients

100 g rolled oats
250 ml semi-skimmed milk
150 g plain yoghurt
1 tbsp chia seeds
1/2 tsp vanilla extract
150 g peeled mango, diced
2 kiwis, peeled and sliced

1. Mix the oats, milk, yoghurt, chia seeds and vanilla in a bowl.
2. Divide between two lidded containers and refrigerate for at least 8 hours, or overnight.
3. Stir the oats well and top with the mango and kiwi just before eating. The stated total time includes the overnight chill.

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Ingredients

2 ripe bananas
2 eggs
80 g rolled oats
60 ml semi-skimmed milk
1 tsp baking powder
1/2 tsp ground cinnamon
2 tsp rapeseed oil
100 g berries
100 g plain yoghurt

1. Blend the bananas, eggs, oats, milk, baking powder and cinnamon to a smooth batter. Let it stand for 5 minutes.
2. Heat a little of the oil in a non-stick frying pan over a medium-low heat. Add small spoonfuls of batter, leaving space between them.
3. Cook for 2–3 minutes until bubbles appear, flip carefully and cook for another 2 minutes until set in the middle. Repeat with the remaining batter and oil.
4. Divide the pancakes between two plates and serve with the berries and yoghurt.

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Ingredients

2 eggs
1 avocado
4 small slices wholemeal bread
150 g cherry tomatoes, quartered
1 tbsp lemon juice
1/4 tsp salt
1/4 tsp black pepper

1. Lower the eggs into a saucepan of gently boiling water and cook for 9–10 minutes. Cool briefly under cold water, peel and slice.
2. Mash the avocado flesh with the lemon juice, salt and pepper. Toast the bread.
3. Spread the avocado over the toast. Add the sliced eggs and tomatoes and serve immediately.

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Ingredients

300 g tomatoes, chopped
1/2 cucumber, chopped
1 green pepper, chopped
1/2 red onion, thinly sliced
100 g vegetarian feta, cubed
40 g pitted olives
1 tbsp olive oil
1 tbsp lemon juice
1 tsp dried oregano

1. Put the tomatoes, cucumber, pepper, onion and olives in a serving bowl.
2. Whisk the olive oil, lemon juice and oregano together, then toss through the vegetables.
3. Scatter the feta over the top and gently fold once or twice before serving.

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Ingredients

140 g dry quinoa
300 ml water
1 x 400 g tin black beans, drained and rinsed
1/2 cucumber, diced
200 g cherry tomatoes, halved
1 tbsp olive oil
2 tbsp lemon juice
2 tbsp chopped parsley
1/4 tsp salt

1. Rinse the quinoa well. Put it in a saucepan with the water, bring to a boil, cover and simmer for 15 minutes until tender and the water is absorbed.
2. Take off the heat and leave covered for 5 minutes, then fluff and spread in a wide bowl to cool slightly.
3. Add the black beans, cucumber, tomatoes and parsley.
4. Whisk the oil, lemon juice and salt together, pour over the salad and toss to combine.

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Ingredients

2 x 400 g tins green lentils, drained and rinsed
1 carrot, grated
1/2 cucumber, diced
200 g cherry tomatoes, halved
40 g rocket
2 tbsp chopped parsley
1 tbsp olive oil
2 tbsp lemon juice
1 tsp Dijon mustard
1/4 tsp black pepper

1. Put the lentils, carrot, cucumber, tomatoes, rocket and parsley in a large bowl.
2. Whisk the olive oil, lemon juice, mustard and black pepper until combined.
3. Toss the dressing through the salad and leave for 5 minutes before serving.

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Ingredients

1 x 400 g tin chickpeas, drained, rinsed and dried
1/2 small onion, roughly chopped
1 garlic clove
15 g fresh parsley
1 tsp ground cumin
30 g wholemeal plain flour
1 tbsp olive oil
2 wholemeal pitta breads
80 g shredded lettuce
1/2 cucumber, sliced
1 tomato, sliced
2 tbsp tahini
2 tbsp lemon juice
2 tbsp water
1/4 tsp salt

1. Heat the oven to 220°C (200°C fan) and line a baking tray. Pulse the chickpeas, onion, garlic, parsley, cumin, flour and salt in a food processor until finely chopped and able to hold together.
2. Shape into eight small, firm patties. Brush both sides with the olive oil and bake for 25–30 minutes, turning halfway, until golden and piping hot.
3. Mix the tahini, lemon juice and water to make a dressing. Warm the pittas in the oven for the final 2 minutes.
4. Split the pittas and fill with the lettuce, cucumber, tomato and falafel. Spoon in the tahini dressing.

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Ingredients

2 large wholemeal tortilla wraps
120 g hummus
1 carrot, grated
1 red pepper, cut into thin strips
1/4 cucumber, cut into sticks
50 g baby spinach
1 tbsp lemon juice
1/4 tsp ground cumin

1. Mix the hummus with the lemon juice and cumin.
2. Spread over the wraps, leaving a small border. Arrange the carrot, pepper, cucumber and spinach across the centre.
3. Fold in the sides and roll each wrap firmly from the bottom. Cut in half and serve.

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Ingredients

1 onion, diced
2 carrots, diced
2 celery sticks, diced
1 courgette, diced
2 garlic cloves, chopped
1 tbsp olive oil
1 x 400 g tin chopped tomatoes
1 x 400 g tin cannellini beans, drained and rinsed
100 g small wholewheat pasta
1 litre water
1 tsp dried oregano
1/2 tsp salt
80 g baby spinach

1. Heat the oil in a large saucepan. Cook the onion, carrots and celery for 8 minutes over a medium heat, stirring occasionally.
2. Add the courgette and garlic and cook for 2 minutes. Stir in the tomatoes, water, oregano and salt and simmer for 10 minutes.
3. Add the pasta and simmer for the packet cooking time, usually 10–12 minutes, stirring to prevent sticking.
4. Stir in the beans and spinach for the final 3 minutes and cook until the beans are piping hot and the spinach has wilted.

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Ingredients

1 kg ripe tomatoes, halved
1 onion, cut into wedges
4 garlic cloves, peeled
1 tbsp olive oil
1 x 400 g tin cannellini beans, drained and rinsed
500 ml water
15 g fresh basil
1/2 tsp salt
1/4 tsp black pepper

1. Heat the oven to 220°C (200°C fan). Put the tomatoes, onion and garlic in a roasting tin. Toss with the oil, salt and pepper.
2. Roast for 30–35 minutes until the tomatoes are soft and the edges are browned.
3. Transfer the vegetables and all their juices to a saucepan. Add the beans and water, bring to a simmer and cook for 10 minutes.
4. Add the basil, then blend carefully until smooth. Reheat if necessary and serve.

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Ingredients

700 g carrots, sliced
1 onion, diced
20 g fresh ginger, grated
1 tbsp olive oil
100 g dry red lentils, rinsed
1 litre water
1/2 tsp ground cumin
1/2 tsp salt
1 tbsp lemon juice

1. Heat the oil in a saucepan. Cook the onion for 5 minutes until softened, then add the ginger and cumin and stir for 1 minute.
2. Add the carrots, lentils, water and salt. Bring to a boil, then reduce to a gentle simmer.
3. Cook for 25–30 minutes until the carrots and lentils are very soft.
4. Stir in the lemon juice and blend carefully until smooth. Return to the heat briefly if needed.

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Ingredients

800 g peeled and deseeded pumpkin, cubed
1 onion, diced
2 garlic cloves, chopped
1 tbsp olive oil
1 x 400 g tin butter beans, drained and rinsed
850 ml water
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp salt
2 tbsp pumpkin seeds

1. Heat the oil in a large saucepan. Soften the onion for 6 minutes, then add the garlic, cumin and coriander and cook for 1 minute.
2. Add the pumpkin, butter beans, water and salt. Bring to a boil, reduce the heat and simmer for 25–30 minutes until the pumpkin is very tender.
3. Meanwhile, toast the pumpkin seeds in a dry frying pan for 2–3 minutes, shaking the pan.
4. Blend the soup carefully until smooth and serve with the toasted seeds scattered over each bowl.

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Ingredients

160 g arborio rice
300 g mushrooms, sliced
1 onion, finely diced
2 garlic cloves, chopped
1 tbsp olive oil
700 ml hot water
1/2 tsp dried thyme
1/2 tsp salt
100 g frozen peas
40 g vegetarian Italian-style hard cheese, grated
1 tbsp lemon juice

1. Heat half the oil in a wide saucepan. Cook the mushrooms for 7–8 minutes until browned, then transfer to a plate.
2. Add the remaining oil and onion to the pan. Cook for 5 minutes, then stir in the garlic, thyme and rice for 1 minute.
3. Stir the salt into the hot water. Add the water to the rice a ladle at a time, stirring often and allowing each addition to be mostly absorbed before adding more.
4. After 18–20 minutes, stir in the mushrooms and peas. Cook for another 4–5 minutes until the rice is tender with a slight bite and the peas are piping hot.
5. Remove from the heat and stir in the cheese and lemon juice. Rest for 2 minutes before serving.

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Ingredients

1 onion, diced
2 garlic cloves, chopped
15 g fresh ginger, grated
1 tbsp rapeseed oil
2 tsp ground cumin
2 tsp ground coriander
1 tsp ground turmeric
400 g cauliflower florets
300 g peeled sweet potato, cubed
150 g frozen peas
1 x 400 g tin chopped tomatoes
1 x 400 ml tin light coconut milk
100 ml water
1/2 tsp salt
1 tbsp lime juice

1. Heat the oil in a large saucepan. Cook the onion for 6 minutes, then stir in the garlic, ginger, cumin, coriander and turmeric for 1 minute.
2. Add the cauliflower, sweet potato, tomatoes, coconut milk, water and salt.
3. Bring to a gentle simmer, cover loosely and cook for 20–25 minutes until the sweet potato and cauliflower are tender, stirring occasionally.
4. Add the peas and cook for 3–4 minutes until piping hot. Stir in the lime juice and serve.

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Ingredients

2 x 400 g tins chickpeas, drained and rinsed
1 onion, diced
2 garlic cloves, chopped
15 g fresh ginger, grated
1 tbsp rapeseed oil
2 tsp ground cumin
2 tsp ground coriander
1/2 tsp ground turmeric
1 x 400 g tin chopped tomatoes
200 ml light coconut milk
100 ml water
150 g baby spinach
1/2 tsp salt
1 tbsp lemon juice

1. Heat the oil in a large saucepan. Cook the onion for 6–7 minutes until soft.
2. Stir in the garlic, ginger, cumin, coriander and turmeric and cook for 1 minute.
3. Add the chickpeas, tomatoes, coconut milk, water and salt. Simmer uncovered for 18–20 minutes, stirring occasionally.
4. Add the spinach and cook for 2 minutes until wilted. Stir in the lemon juice and serve.

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Ingredients

250 g dry red lentils, rinsed
1 onion, diced
2 garlic cloves, chopped
15 g fresh ginger, grated
1 tbsp rapeseed oil
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground turmeric
2 tomatoes, diced
750 ml water
1/2 tsp salt
100 g baby spinach
1 tbsp lemon juice

1. Heat the oil in a saucepan. Cook the onion for 6 minutes, then add the garlic, ginger, cumin, coriander and turmeric and stir for 1 minute.
2. Add the tomatoes and cook for 2 minutes. Stir in the lentils, water and salt.
3. Bring to a boil, lower the heat and simmer for 20–25 minutes, stirring frequently near the end, until the lentils have broken down into a thick dhal.
4. Fold in the spinach and cook for 2 minutes until wilted. Add the lemon juice and serve.

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Ingredients

2 x 400 g tins black beans, drained and rinsed
1 onion, diced
1 red pepper, diced
1 carrot, finely diced
2 garlic cloves, chopped
1 tbsp olive oil
2 tsp ground cumin
1 tsp smoked paprika
1 x 400 g tin chopped tomatoes
600 ml water
1/2 tsp salt
1 tbsp lime juice
2 tbsp chopped fresh coriander

1. Heat the oil in a large saucepan. Add the onion, pepper and carrot and cook over a medium heat for 8 minutes, stirring occasionally.
2. Add the garlic, cumin and paprika and cook for 1 minute.
3. Stir in the black beans, tomatoes, water and salt. Bring to a boil, then reduce the heat and simmer for 20–25 minutes until the carrot is tender and the soup is piping hot.
4. Use a potato masher to crush a few of the beans in the pan, leaving most whole for a chunky soup. Stir in the lime juice and coriander before serving.

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Ingredients

1 aubergine, cut into 2 cm cubes
2 courgettes, thickly sliced
1 red pepper, chopped
1 onion, diced
3 garlic cloves, chopped
2 tbsp olive oil
1 x 400 g tin chopped tomatoes
1 tsp dried thyme
1/2 tsp salt
15 g fresh basil

1. Heat 1 tbsp of the oil in a wide heavy-based saucepan. Cook the aubergine for 8–10 minutes, stirring, until beginning to soften, then transfer to a bowl.
2. Add the remaining oil, onion, courgettes and pepper to the pan. Cook for 8 minutes, then stir in the garlic for 1 minute.
3. Return the aubergine and add the tomatoes, thyme and salt. Cover and simmer gently for 20–25 minutes, stirring occasionally, until all the vegetables are tender.
4. Tear the basil leaves and stir them through just before serving.

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Ingredients

180 g no-pre-cook wholewheat lasagne sheets
1 onion, diced
2 courgettes, diced
250 g mushrooms, chopped
2 garlic cloves, chopped
1 tbsp olive oil
700 g tomato passata
100 ml water
1 tsp dried oregano
150 g baby spinach
250 g ricotta
150 ml semi-skimmed milk
80 g vegetarian mozzarella, grated
1/2 tsp salt
1/4 tsp black pepper

1. Heat the oven to 200°C (180°C fan). Heat the oil in a large pan and cook the onion, courgettes and mushrooms for 10 minutes until softened.
2. Add the garlic and cook for 1 minute. Stir in the passata, water, oregano, salt and pepper and simmer for 10 minutes. Fold in the spinach until wilted.
3. Whisk the ricotta and milk together. Spoon a little vegetable sauce into a roughly 20 x 25 cm baking dish, add one-third of the lasagne sheets, one-third of the remaining sauce and one-third of the ricotta mixture. Repeat twice, ensuring all pasta is covered.
4. Scatter over the mozzarella, cover with foil and bake for 25 minutes. Remove the foil and bake for 15 minutes more until bubbling and the pasta is tender when pierced.
5. Rest for 5 minutes before cutting into four portions.

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Ingredients

160 g wholewheat pasta
200 g broccoli, cut into small florets
100 g frozen peas
25 g fresh basil
20 g pumpkin seeds
1 small garlic clove
25 g vegetarian Italian-style hard cheese, grated
1 tbsp olive oil
1 tbsp lemon juice
1/4 tsp salt

1. Bring a large saucepan of water to a boil. Cook the pasta for the packet cooking time, adding the broccoli for the final 5 minutes and peas for the final 3 minutes.
2. Meanwhile, blend the basil, pumpkin seeds, garlic, cheese, oil, lemon juice and salt into a thick pesto.
3. Reserve 100 ml of the pasta cooking water, then drain the pasta and vegetables.
4. Return everything to the warm pan and stir in the pesto, adding the reserved water a little at a time until the sauce coats the pasta.

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Ingredients

160 g wholewheat pasta
1 x 400 g tin chopped tomatoes
1 x 400 g tin cannellini beans, drained and rinsed
2 garlic cloves, finely chopped
1 tbsp olive oil
15 g fresh basil
1/4 tsp salt
1/4 tsp black pepper

1. Heat the oil in a saucepan over a medium-low heat. Add the garlic and cook for 1 minute without browning.
2. Stir in the tomatoes, salt and pepper. Simmer for 15 minutes, then add the beans and cook for 5 minutes until piping hot.
3. Meanwhile, cook the pasta in boiling water according to the packet. Reserve 100 ml of the cooking water, then drain.
4. Toss the pasta through the sauce. Tear in the basil and add a little reserved cooking water if needed to loosen the sauce.

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Ingredients

300 g fresh vegetarian spinach and ricotta ravioli
1 x 400 g tin chopped tomatoes
100 g baby spinach
1 small onion, finely diced
1 garlic clove, finely chopped
2 tsp olive oil
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp black pepper
10 g fresh basil

1. Heat the oil in a saucepan over a medium heat. Soften the onion for 5 minutes, then add the garlic and cook for 1 minute.
2. Stir in the tomatoes, oregano, salt and pepper. Simmer for 12–15 minutes until thickened, then stir in the spinach until wilted.
3. Meanwhile, cook the ravioli in gently boiling water according to the packet, usually 3–5 minutes, until the pasta is tender and the filling is piping hot.
4. Lift the ravioli into the sauce with a slotted spoon and fold gently to coat. Tear the basil over the top and serve.

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Ingredients

2 medium sweet potatoes, about 250 g each
200 g plain Greek yoghurt
1 small garlic clove, finely grated
2 tbsp chopped chives
1 tbsp lemon juice
1/4 tsp salt
1/4 tsp black pepper
100 g mixed salad leaves
1 red pepper, thinly sliced
1/2 cucumber, sliced
1 tbsp olive oil

1. Heat the oven to 220°C (200°C fan). Scrub the sweet potatoes, prick them with a fork and bake on a tray for 45–55 minutes until soft to the centre.
2. Mix the yoghurt, garlic, chives, half the lemon juice, salt and black pepper in a bowl. Keep chilled until needed.
3. Toss the salad leaves, pepper and cucumber with the olive oil and remaining lemon juice. Divide between two plates.
4. Split the hot sweet potatoes lengthways and gently loosen the flesh with a fork. Place on the salad and spoon the herb yoghurt into the centres, then serve.

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Ingredients

2 large bell peppers
100 g dry quinoa
220 ml water
1 x 400 g tin kidney beans, drained and rinsed
200 g chopped tomatoes from a tin
1/2 onion, finely diced
1 garlic clove, chopped
2 tsp olive oil
1 tsp smoked paprika
60 g Cheddar, grated
1/4 tsp salt

1. Heat the oven to 200°C (180°C fan). Halve the peppers lengthways, remove the seeds and arrange cut-side up in a baking dish. Bake for 15 minutes.
2. Meanwhile, rinse the quinoa and put in a small saucepan with the water. Bring to a boil, cover and simmer for 15 minutes until tender and the water is absorbed.
3. Heat the oil in a frying pan. Cook the onion for 5 minutes, add the garlic and paprika for 1 minute, then stir in the beans, tomatoes and salt. Simmer for 5 minutes and fold in the quinoa.
4. Spoon the filling into the peppers and top with Cheddar. Bake for 20 minutes until the peppers are tender, the filling is piping hot and the cheese is golden.

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Ingredients

250 g ready-to-heat cooked brown rice
2 eggs, beaten
1 carrot, finely diced
1 red pepper, finely diced
100 g frozen peas
3 spring onions, sliced
1 garlic clove, chopped
10 g fresh ginger, grated
2 tsp rapeseed oil
1 tbsp reduced-salt soy sauce

1. Heat 1 tsp of the oil in a large non-stick frying pan. Add the eggs and scramble for 1–2 minutes until set. Transfer to a plate.
2. Add the remaining oil, carrot and pepper to the pan and stir-fry for 5 minutes. Add the garlic, ginger and spring onions and cook for 1 minute.
3. Add the rice, breaking up any clumps, the peas and soy sauce. Stir-fry for 4–5 minutes, until the rice and peas are piping hot throughout; follow any longer heating time on the rice packet.
4. Fold in the cooked eggs and stir for 1 minute to heat through, then serve immediately.

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Ingredients

150 g dry wholewheat noodles
200 g firm tofu, drained and cubed
1 carrot, cut into thin matchsticks
1 red pepper, thinly sliced
1/2 cucumber, thinly sliced
2 tsp rapeseed oil
3 tbsp smooth peanut butter
1 tbsp reduced-salt soy sauce
2 tbsp lime juice
1 small garlic clove, grated
10 g fresh ginger, grated
80 ml hot water

1. Whisk the peanut butter, soy sauce, lime juice, garlic, ginger and hot water until smooth. Set aside to cool.
2. Cook the noodles according to the packet. Drain, rinse under cold water and drain thoroughly.
3. Heat the oil in a non-stick frying pan and fry the tofu for 8–10 minutes, turning, until golden and piping hot. Transfer to a plate and allow to cool for 5 minutes.
4. Toss the noodles with the carrot, pepper and peanut dressing. Divide between two bowls and top with the tofu and cucumber. Serve immediately.

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Ingredients

4 eggs
150 g cooked potatoes, diced
1 small courgette, thinly sliced
1 red pepper, diced
80 g baby spinach
50 g Cheddar, grated
2 tbsp semi-skimmed milk
2 tsp olive oil
1/4 tsp salt
1/4 tsp black pepper

1. Heat the oven to 200°C (180°C fan). Heat the oil in a small ovenproof frying pan and cook the courgette and pepper for 7–8 minutes until softened.
2. Add the potatoes and spinach and cook for 2 minutes until the spinach wilts.
3. Beat the eggs, milk, salt, pepper and half the cheese together. Pour over the vegetables, gently stir once to distribute and cook on a low heat for 3 minutes.
4. Scatter over the remaining cheese. Transfer the pan to the oven and bake for 12–15 minutes until the centre is set with no liquid egg. Rest for 3 minutes, then cut into wedges.

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Ingredients

500 g skinless chicken breast, cut into 2 cm cubes
1 onion, diced
2 carrots, diced
2 celery sticks, diced
300 g potatoes, cut into 1 cm cubes
2 garlic cloves, chopped
1 tbsp olive oil
1.2 litres water
1 tsp dried thyme
1/2 tsp salt
100 g frozen peas
2 tbsp chopped parsley
1 tbsp lemon juice

1. Heat the oil in a large saucepan. Cook the onion, carrots and celery for 7–8 minutes until beginning to soften. Stir in the garlic for 1 minute.
2. Add the chicken, potatoes, water, thyme and salt and bring to a gentle boil.
3. Reduce to a simmer and cook for 18–20 minutes until the potatoes are tender and the chicken reaches 75°C in the centre.
4. Add the peas and cook for 3 minutes until piping hot. Stir in the parsley and lemon juice before serving.

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Ingredients

250 g skinless chicken breast, cut into thin strips
150 g dry brown rice noodles
1 red pepper, sliced
200 g broccoli, cut into small florets
1 carrot, cut into thin matchsticks
2 tsp rapeseed oil
2 garlic cloves, chopped
15 g fresh ginger, grated
2 tbsp reduced-salt soy sauce
1 tbsp lime juice
3 tbsp water

1. Prepare the rice noodles according to the packet, then drain.
2. Heat the oil in a large frying pan. Stir-fry the chicken over a medium-high heat for 5–6 minutes, turning often, then transfer to a plate.
3. Add the pepper, broccoli, carrot and water to the pan. Cover for 3 minutes, then uncover and stir in the garlic and ginger for 1 minute.
4. Return the chicken and its juices to the pan. Add the noodles, soy sauce and lime juice and stir-fry for 3–4 minutes until the chicken reaches 75°C in the centre and everything is piping hot.

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Ingredients

300 g turkey mince
30 g wholemeal breadcrumbs
1 egg
1 onion, half finely grated and half diced
2 garlic cloves, chopped
2 tsp olive oil
1 x 400 g tin chopped tomatoes
100 ml water
1 tsp dried oregano
150 g wholewheat spaghetti
1/4 tsp salt
1/4 tsp black pepper

1. Mix the turkey mince, breadcrumbs, egg, grated onion, half the garlic, salt and pepper. Shape into 12 small meatballs.
2. Heat the oil in a wide frying pan and brown the meatballs for 5 minutes, turning carefully. Transfer to a plate.
3. Cook the diced onion in the same pan for 5 minutes. Add the remaining garlic for 1 minute, then stir in the tomatoes, water and oregano.
4. Return the meatballs and any juices to the sauce. Cover and simmer gently for 15–20 minutes, turning halfway, until their centres reach 75°C.
5. Meanwhile, cook the spaghetti according to the packet and drain. Divide between two plates and top with the meatballs and sauce.

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Ingredients

250 g skinless chicken breast, cut into strips
1 red pepper, sliced
1 yellow pepper, sliced
1 onion, sliced
2 tsp olive oil
1 tsp smoked paprika
1 tsp ground cumin
1/4 tsp salt
4 small wholemeal tortilla wraps
100 g plain yoghurt
1 tbsp lime juice
1 avocado, sliced

1. Mix the chicken with the oil, paprika, cumin and salt. Heat a large frying pan over a medium-high heat and cook the chicken for 5 minutes, turning regularly.
2. Add the peppers and onion and cook for another 8–10 minutes, stirring, until the vegetables soften and the chicken reaches 75°C in the centre.
3. Warm the wraps according to the packet. Mix the yoghurt and lime juice together.
4. Fill each wrap with the chicken and vegetables, avocado and lime yoghurt. Fold and serve.

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Ingredients

150 g wholewheat pasta
2 x 145 g tins tuna in spring water, drained
100 g frozen sweetcorn
150 g cherry tomatoes, halved
1/2 cucumber, diced
2 spring onions, sliced
100 g plain yoghurt
1 tbsp lemon juice
1 tsp Dijon mustard
1/4 tsp black pepper

1. Cook the pasta in boiling water according to the packet, adding the sweetcorn for the last 3 minutes. Drain, rinse briefly under cold water and drain thoroughly.
2. Mix the yoghurt, lemon juice, mustard and pepper in a large bowl.
3. Add the pasta, sweetcorn, tuna, tomatoes, cucumber and spring onions. Fold gently until coated and serve.

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Ingredients

2 cod fillets, 150 g each
300 g cherry tomatoes, halved
1 x 400 g tin cannellini beans, drained and rinsed
2 garlic cloves, thinly sliced
1 tbsp olive oil
1/2 tsp dried oregano
1/4 tsp salt
100 g baby spinach
1 tbsp lemon juice

1. Heat the oven to 200°C (180°C fan). Put the tomatoes, beans, garlic, oil, oregano and salt in a baking dish and toss together.
2. Bake for 15 minutes, then stir in the spinach and nestle the cod into the mixture.
3. Spoon a little of the tomato juice over the fish and bake for 12–15 minutes, until the cod is opaque throughout and flakes easily.
4. Divide the fish and vegetables between two plates and finish with the lemon juice.

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Ingredients

250 g raw peeled prawns, thawed if frozen
150 g dry egg-free wholewheat noodles
150 g frozen peas
30 g fresh basil
15 g pine nuts
20 g vegetarian Italian-style hard cheese, grated
2 garlic cloves, peeled
1 tbsp olive oil
1 tbsp lemon juice
1/4 tsp black pepper
3 tbsp water

1. Blend the basil, pine nuts, cheese, one garlic clove, 2 tsp of the olive oil, lemon juice, black pepper and water into a pesto. Finely chop the remaining garlic clove.
2. Cook the noodles according to the packet, adding the peas for the final 3 minutes. Reserve 100 ml of the cooking water, then drain.
3. Pat the prawns dry. Heat the remaining 1 tsp oil in a large frying pan over a medium heat. Add the chopped garlic for 30 seconds, then add the prawns and cook for 3–4 minutes, turning, until pink, opaque throughout and piping hot.
4. Add the noodles, peas and pesto to the pan. Toss over a low heat for 1–2 minutes, adding a little reserved cooking water if needed, until coated and piping hot. Serve immediately.

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Ingredients

300 g potatoes, peeled and cut into chunks
2 salmon fillets, 125 g each
1 egg, beaten
40 g wholemeal breadcrumbs
2 spring onions, finely sliced
1 tbsp lemon juice
1 tbsp chopped parsley
2 tsp olive oil
200 g frozen peas
1/4 tsp salt
1/4 tsp black pepper

1. Heat the oven to 200°C (180°C fan). Boil the potatoes for 12–15 minutes until tender, then drain well and mash. Spread on a plate to cool for 5 minutes.
2. While the potatoes cook, place the salmon on a lined baking tray and bake for 12–15 minutes until opaque and easily flaked. Remove any skin and bones and flake the fish.
3. Mix the potatoes, salmon, spring onions, lemon juice, parsley, salt and pepper. Shape into four firm fishcakes.
4. Dip each fishcake into the beaten egg, then coat with the breadcrumbs. Place on the lined tray and brush with the oil. Bake for 15–18 minutes until crisp, set and piping hot.
5. Meanwhile, boil the peas for 3–4 minutes and drain. Serve alongside the fishcakes.