Ingredients

125g/4.5 oz of mozzarella cheese
2 beef tomatoes
16 olives
8 fresh basil leaves
1tbsp balsamic vinegar
1 tbsp of olive oil
Salt & pepper to season

Method

1. Cut tomatoes & mozzarella into thin slices.
2. Slice olives thinly.
3. Layer tomatoes, mozzarella, olives and basil leaves in a stack.
4. Places each stack under the grill for 3-4 mins or to desired time to melt the mozzarella
5. Drizzle over the olive oil and balsamic vinegar and add salt and pepper to season.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

4 skinless chicken breasts
450 ml/16 fl oz of chicken stock
225g/8 oz spinach leaves
Salt & Pepper for seasoning
Croutons to garnish
4tbsp low-fat natural yoghurt
1tbsp of raspberry vinegar
2 tsp of clear honey

Method

1. Place the chicken breasts in a pan, pour over chicken stock, bring to the boil and cover. Simmer for 15-20 mins, turning chicken half way through, once chicken is cooked allow to cool.
2. Arrange spinach on plates along with the chopped onion, leave to chill.
3. Drain the cooked chicken and pat dry. Slice the chicken breasts thinly and arrange on top of spinach and onion.
4. For the dressing, mix all remainder of ingredients in a bowl and drizzle over the top. Add croutons.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

3 Red Peppers (halved, cored & deseeded)
1 Red Onion (quartered)
2 Garlic cloves (unpeeled)
1 tsp of Olive oil
1 tsp of ground ginger
1 tsp ground cumin
1 tsp ground coriander
1 large potato, chopped
900 ml of Vegetable stock
4 tbsp low crème fraiche
Pinch of salt & pepper

Method

1. Place the peppers, garlic cloves & onion in a roasting tin. Roast in a pre-heated oven at 200 ºC (400 ºC), Gas mark 6, for 40 mins. Or until the peppers have blistered and the onion and garlic is soft.
2. Whilst the peppers etc are roasting heat the oil in a non stick saucepan and add the ginger, cumin & coriander over a low heat for 2-4 mins. Add the potato and stir well, add a pinch of salt & pepper, then pour in the vegetable stock. Cover and simmer for 30 mins.
3. Remove the cooked vegetables from the oven, remove skin from peppers (allow to cool slightly before doing this) and add to the potatoes along with the onions and garlic, simmer for 4 mins.
4. Pour the soup into a blender – do not overload blender and blend until smooth. Return the saucepan, stir gently, add water if required.
5. Pour into bowls and add a tbsp of crème fraiche, add seasoning if required.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

2 Large potatoes (peeled and diced)
1 Red Pepper (sliced or chopped)
1 Stalk of celery (sliced)
4 Carrots (Peeled and chopped)
1 Onion chopped
2 cloves of garlic (finely chopped)
1 tsp of ginger
Pinch of salt & pepper
1 tbsp of olive oil
1750ml of veg broth or chicken stock
Knob of butter

Method

1. Heat the olive oil in a pan and add the onions. Heat over a medium heat for 1-2 mins before adding the garlic and ginger, be careful not to burn the garlic, heat through for another 1-2 mins, stirring occasionally.
2. Add in the diced potatoes, diced pepper & carrots along with a pinch of salt & pepper and cook for 2-4 minutes, stirring occasionally.
3. Pour in the vegetable broth or chicken stock and heat until simmering. Leave to simmer gently for 20-25 mins, add the knob of butter/sunflower spread and stir gently. Serve with a crusty wholemeal roll if desired.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

1 medium onion, finely chopped
1 teaspoon olive oil
250g risotto rice (cooked weight)
500ml stock - vegetable or chicken
2 tablespoons dry vermouth (optional)
About 14 spears (140g) fresh or frozen asparagus
200g frozen petit pois, defrosted
50g fresh parmesan cheese (optional)
Freshly ground black peper
350g cherry tomatoes to serve

Method

1. Heat the oil in a non-stick saute pan and gently fry the onion.
2. Add the risotto rice and stir round to coat, with the oil and onion mixture.
3. Add half of the stock and the vermouth, stiring as you add.
4. Add the remianing stock and allow to simmer for around 15 minutes stirring occasionally to prevent sticking, adding more water to help if necessary.
5. Meanwhile cut the asparagus into 2cm lengths, and if using fresh asparagus steam for 5 minutes.
6. Stir the peas and asparagus into the risotto, and heat until they are hot and the rice is tender.
7. Serve at once with the tomatoes, plenty of black pepper and sprinkle with parmesan.

 Approximate nutrition analysis per portion:

• Energy kcal = 354
• Salt = 1g
• Fat = 6g
• Fibre = 5.1g
• Medium GI

 

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

2 thin turkey breast fillets weighing about 100g each
Juice of 1 lemon
2 teaspoons cajun spices
Oil mister
400g chick peas in water, drained
75ml skimmed milk
1 clove garlic
Juice of 1 lime
Tablespoon of chopped fresh parsley
Black pepper to taste

Method

1. Place the turkey in a bowl and sprinkle over the spices and lemon juice.  Stir to coat the turkey, cover and chill for at least 30 mins.
2. When you are ready to cook, heat a non stick frying or griddle pan and spray lightly with oil.  Cook the turkey breasts, turning once, until the juices run clear.
3. Meanwhile place the drained chick peas in a sacepan with the milk, heat gently until hot.
4. Pour into a food processor or mash with a potatoe masher.
5. Add the lime juice, garlic and parsley and season with pepper to taste.
6. Serve hot, with the sliced turkey breast on top.

Approximate nutrition analysis per portion:

• Energy kcal: 342
• Fat = 7.2g
• Fibre = 5.5g
• Saturates = 1.2g
• Salt = 1g
• Low GI 

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

12 thin slices of lean ham
Bunch of spring onions
175g/6oz low fat soft cheese with garlic & herbs
6tbsp of low fat yoghurt
4tbsp of grated parmesan cheese (this is a small amount to each serving)
Salt & pepper to season

Method

1. Roll up ham (3 to each ovenproof dish)
2. Trim the spring onions and finely chop, place over the top of the ham.
3. Mix the soft cheese & yoghurt and spoon over the ham.
4. Pre-heat grill, sprinkle each portions with 1tbsp of parmesan and place under the grill.
5. Serve with a fresh salad.

Optional extra: You could add cous cous to this dish – before rolling the ham place you cous cous inside.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

Filling:
50g quark or very low-fat soft cheese
1 tablespoon tomatoe relish
1 large wrap (approximate weight 60g) warmed
40g cooked, skinless chicken breast, chopped
1 spring onion, finely chopped

Salad:
Large handful of rocket or other salad leaves
1 fresh fig, sliced
1 small orange, cut into segments
1 tablespoon diet balsamic dressing

Method

1. Mix together the quark and relish and spread over the warmed wrap.
2. Add the chicken, onions, and a few salad leaves.  Roll and slice into two.
3. Make the salad by combining the figs, orange and leaves and drizzlings over a little balsamic dressing.
4. Serve at once.

Approximate nutrition analysis per portion.

• Enery kcal = 397
• Fat = 5.7g
• Fibre = 5g
• Salt = 1.5g
• Low GI

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

4-5 Chicken breast fillets
400mls/14 fl oz of low fat coconut milk
2tbsp Thai green curry paste
2 garlic cloves, crushed
1 medium to large Aubergine (add to required taste).
1 onion – fine sliced (optional)
3 fresh green chillies finely chopped
4tbs of fresh coriander, finely chopped
Boiled rice.

Method

1. Dice the chicken. Add coconut milk to the pan and bring to the boil.
2. Place diced chicken into the pan and lower the heat, allow to simmer slowly for around 25-30 mins or until chicken is tender.
3. Remove chicken once cooked and allow to stand.
4. Stir the green curry paste into the pan, then add the chillies, aubergines, onions and simmer for 5 mins.
5. Return the chicken to the pan and bring to the boil.
6. Season with salt and pepper (pinch) then stir in the coriander.
7. Serve with boiled rice.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

For turkey patties:
1 medium onion, finely chopped
1 medium courgette, grated
500g lean turkey mince
2 tablespoons fresh or dried tarragon
Black pepper

For salad (based on 1 person)
1 fresh peach or nectarine, sliced into segments
40g portion of rocket or leaf salad
little lemon juice
1 wholemeal pitta bread, heated

Method

1. Combine all the turkey patty ingredients in a large bowl or food processor.
2. Divide into six and shape into patties, using a little flour to prevent sticking.  Use one patty per person, refrigerating or freezing any remaining.
3. Heat a non-stick griddle pan or lightly spray oil onto a frying pan.
4. Gently cook one patty per person, turning half way through, until the juices run clear.
5. Meanwhile prepare the salad, sprinkling the lemon juice on the leaves.
6. Serve the patty in the pitta bread either stuffed with the salad or with the salad on the side.

Approximate nutrition analysis per portion:

• Energy kcal: = 295
• Salt = 0.8g
• Fat = 6.3g
• Firbre = 6.2g
• Medium Gl

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

1 teaspoon vegetable oil
6 spring onions, sliced finely
1 teaspoon grated fresh ginger (optional)
1 red pepper, cut into fine strips
60g small button mushrooms, quartered
120g green beans in mangetout, trimmed and slightly steamed
100g king prawns shelled
200g pack of ready-to-go- noodles
1 teaspoon fry sherry
4 teaspoons light soy sauce

Method

1. Heat the oil in a non-stick wok and stir fry the onions, ginger, pepper and mushrooms.
2. Stir in lightly cooked beans or mangetout, prawns and noodles and cook quickly until hot through.
3. Just before serving, stir through the sherry and soy sauce and serve at once.

Approximate nutrition analysis per portion:

Energy kcal = 300

• Fat = 5.8g
• Fibre = 5g
• Sugars = 8.4g
• Salt = 1.5g
• Low GI

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

400ml skimmed mik
Half a Florence fennel, chopped roughly
5 Spring onions, sliced
2 bay leaves
150g small chestnut mushrooms, quartered
300g frozen chopped spinach, thawed
3-4 sheets fresh lasagne (approx 160g)
250g ricotta cheese
1 tablespoon cornflour (approx 20g)
Fresh nutmeg
Black pepper

Method

1. Preheat the oven to 180 C.
2. Place the milk, fennel, onion and bay leaves in a non-stick saucepan and heat gently for ten minutes until the fennel is softened.
3. Take the thawed spinach and mix together with the mushrooms and ricotta.
4. Season with pepper and nutmeg.
5. Drain the milk from the vegetable mixture, saving it for the sauce.
6. Discard the bay leaves but add the fennel and onions to the spinach mixture.
7. Spoon half of this mixture on the base of an ovenproof dish.  Cover with half the pasta then add the remaining mixture, finishing with a layer of pasta.
8. Make a sauce by combining the corn-flour with a little of the cooled milk to make a runny paste.  Then add  all the drained milk and bring to the boil, stirring all the time to make a sauce.
9. Pour the sauce over the lasagne, sprinkle over a little more nutmeg and place in the oven for 30 minutes until the top is golden brown and the pasta cooked through.

Serve at once with mixed salad.

• Approximate nutrition analysis per portion:
• Energy kcal = 350
• Fat = 9.6g
• Salt = 0.6g
• Saturates = 5.3g
• Medium GI

 

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

1 teaspoon of vegetable oil
1 medium onion chopped
500g skinless chicken breast cut into cubes
50g good quality mango chutney
1 small pawpaw, peeled, seeded and cut into cubes
20g coconut cream

To serve (one portion):
45g (dry weight) basmati rice
80g green beans

Method

For the mango chicken:

1. Heat the oil and gently fry the onion until lightly browned.
2. Add the chicken breast and fry for five minutes.
3. Stir in the mango chutney and pawpaw and simmer very gently until the chicken is cooked through.
4. Stir in the coconut cream and, once melted, the mixture is ready to serve.  Divide into five portions, refridgerating if not used.

For  one portion:

Cook the basmatic rice according to the pack instructions, and steam the green beans.  Serve with the mango chicken.

Approximate nutrition anlysis per portion:

• Energy kcal = 350
• Fat = 3.8
• Fibre = 3.3g
• Sugars = 12g
• Salt = 0.5g
• Medium GI

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

1 lean steak small
Pepper & Salt to taste
6flz oz red wine
3 Spring Onions, trimmed and thinly sliced
2 tablespoons of chopped parsley
Pinch or two of Tarragon
1 clove of garlic crushed
Sautéed Mushrooms (required amount)
Fried Onions (1/2 onions)

Method

1. Grind pepper over both sides of the meat and press, allow to stand for 15 mins.
2. Heat a heavy non-stick frying pan until moderately hot. Sear the meat on both sides, using tongs to turn.
3. Reduce the heat and cook for 3-4 mins on each side until springy or to your required taste.
4. Salt slightly on both sides and remove to a warm place loosely wrapped in tin foil.
5. Pour wine into the hot frying pan until sizzles, stir, add the onions, herbs and garlic. When reduced and syrupy add the Sautéed mushrooms and their juices.
6. Add any juices that will have accumulated from the steak in the tin foil.
7. Slice steak and place on a bed of fried onions.
8. Pour source over the top.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

Pink sauce for two:
1 red pepper, chopped roughly
300g cherry tomatoes
250g cooked beetroot (not in vinegar) chopped roughly
Oil Spray
Tyme

Pasta:
For a 300kcal serving use 50g dry weight of pasta per person
For a 350kcal serving use 55g of pasta per person with a dessert spoon of grated parmesan (5g)

Method

1. To make the sauce, place the pepper, tomatoes and beetroot in a roasting tin.
2. Spray lightly with oil and roast for 30 minutes at 200 C.
3. Place halg the mixture in a blender or food processor and blend until smooth.
4. Mix with the remaining vegetables.
5. Stir in the teaspoon of thyme
6. Serve hot with cooked pasta.

Approximate nutrition analysis:

300kcal meal:

• Energy kcal = 295
• Fat = 3.3g
• Fibre = 5.9g
• Saturates = 0.7g
• Salt = 0.5g
• Sugars = 20.1g
• Medium GI

350kcal meal:

• Energy kcal = 352
• Fat = 6.3g
• Fibre = 6g
• Saturates = 2.6g
• Salt = 0.7g
• Sugars = 20.5g
• Medium GI
   

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

600g/ 1lb 4 oz of boneless leg of pork, diced.
200g/7 oz dried cannelloni beans (soaked in cold water, preferably overnight)
3 garlic cloves, crushed
1 large onion, sliced
400g/ 14 oz of chopped tomatoes (can)
2 green peppers sliced
Salt & pepper to season
Parsley to garnish

Method

1. Drain the cannelloni beans and place in a pan with fresh water, cover and bring to the boil for 10-12 mins. Lower the heat then simmer for 20-25 mins. Drain.
2. Place a tbsp of oil to the frying pan and heat over a medium heat, add the pork slowly making sure it is browned (on all sides), remove and set aside.
3. Add the can of tomatoes to the frying pan and heat, stir in the peppers, onion and salt/pepper to taste.
4. Transfer all ingredients to a casserole dish and cook in a pre-heated oven Gas mark 4/180 c/350 f for 45-50 mins until the pork is tender.
5. Sprinkle with chopped parsley.

 

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

1 red peppers (sliced & deseeded)
2 aubergines or sweet potato (diced)
2 parsnip (peeled and sliced)
2 butternut squash (peeled, deseeded and sliced)
225g/1 cup of tin cherry tomatoes
Olive oil
Salt & pepper to season
10-12 sheets of fresh lasagne
110g grated parmesan cheese
225g mozzarella cheese (torn)

Method

1. Preheat oven to Gas mark 6/200 C/ 400 C. Place all vegetables into a large roasting tin and drizzle with oil. Road in the middle of the oven for 35-45 mins. Remove from oven and then add the mozzarella, spreading the mozzarella out evenly return to the oven for 5 mins.
2. Boil a pan of water and then add the lasagne sheets for about 4 mins (blanch). Drain the lasagne and drizzle with oil.
3. Take your plates and place a sheet of lasagne on each. Top with the vegetables and mozzarella and sprinkle over the parmesan cheese and pepper, add another layer, on the last layer sprinkle with parmesan and place under the grill to brown slightly.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

For the pork balls:
500g very lean minced pork
1 tablespoon (15ml) Thai fish sauce
2 tablespoons kaffir lime leaves (fresh or bottled), chopped
2 cloves of garlic, crushed

For the kebabs:
2 red or orange peppers, cut into large cubes

Serve with: 200g cooked basmati rice, large packet of salad leaves such as rocket or herb salad, fat free dressing (optional)

Method

1. If you have a food processor, place all of the pork ball ingredients in the bowl and process until well mixed.  Alternatively, mix well together with a fork.
2. Make the mixture into balls about the size of a walnut, using a little flour if the mixture is sticky.
3. Thread the pepper and pork balls alternately onto skewers.
4. Cook the rice according to the packet instructions.
5. Grill or barbeque the kebabs turning frequently until the juices run clear.
6. Serve with the salad leaves and rice with a fat free dressing of your choice.

Approximate nutrition analysis per portion:

• Energy kcal = 400
• Fat = 9.6g
• Fibre = 2.6g
• Salt = 0.3g
• Medium GI

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

400g/2 cups of strawberries
125g/1 cup of blueberries
125g/1 cup of raspberries
110g/ Half cup of sugar
110g/ Half a cup of water

Method

1. Place all ingredients in a blender and blend until smooth. Pour the mixture through a sieve into a freezable container.
2. Place in freezer for 2-3 hours.
3. Upon serving remove from freezer 10 mins early.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

150ml/5fl oz of low fat yoghurt
300ml/10fl oz low fat fromage frais
1tbs icing sugar
4 tbs low fat drinking chocolate powder
4tsp cocoa powder
4 drops of vanilla essence
2 egg whites
4 squares of dark chocolate to decorate

Method

1. Mix the low fat yoghurt and fromage frais in a bowl, sift the icing sugar, drinking chocolate and cocoa and add the vanilla essence & mix well.
2. In a separate bowl, whisk the egg whites until stiff. Mix the egg whites into the chocolate mixture with a metal spoon, gently!
3. Soon the mixture into four desert pots/glass dishes and place in the fridge for 30 mins.
4. Grate the dark chocolate over the post for decoration.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

Suitable for Lactose intolerant

1 ripe medium mango
175g silken tofu
grated rind of one lime
half teaspoon of vanilla essence

Method

1. Slice and peel the mango, and place in a food processor or blender with the tofu, lime and vanilla.
2. Process until smmoth and creamy.
3. Spoon into two dishes and chill.
4. Serve alone or with some sliced mango.

Approximate nutrition analysis per portion:

• Energy kcal: 100
• Fat = 2.8g
• Fibre = 2g
• Sugars = 10.43g
• Unknown GI

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

15g good quality plain chocolate flakes or dark chocolate
1 egg white
20g fructose/fruit sugar
1 teaspoon rum or other spirit
Fruit to serve

Method

1. Heat the oven to 200 C.
2. Lightly spray two ramekins with oil.
3. Melt the choclate in a small bowl.
4. Meanwhile, whisk the egg white until stiff, then whisk in the fructose until you have a meringue-type consistency.
5. When the chocolate is melted, stir in the spirit.
6. Fold the egg white mixture into the melted chocolate until well combined.
7. Spoon into the prepared ramekins and bake for 15 minutes until well risen.
8. Serve at once with fruit of your choice, e.g. seasonal berries.

Approximate Nutrition analysis per person:

• Energy kcal = 90
• Fat = 2.1g
• Fibre = 0.2g
• Sugars 14.7g
• Salt = trace
• Low GI

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

1 kiwi fruit, peeled and cubed
40g grapes or other fruit
150g pot fat - free Greek strained yoghurt
2 teaspoons sugar

Method

1. Preheat a grill or use a culinary blowtorch.
2. Place the fruit in the bottom of a small shallow ovenproof dish.
3. Spoon over the yoghurt and smooth the surface so its flat.
4. Evenly sprinkle over the sugar.
5. Place under the grill or use blowtorch to quickly caramelise the sugar until golden brown.
6. Either chill the desert or eat once the sugar has cooled.

Aprroximate nutrition analysis per portion:

• Energy kcal = 170
• Fat  = 0g
• Fibre = 1.3g
• Sugars = 24g
• Medium GI

 

 

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

750ml/25fl oz freshly squeezed orange juice (smooth)
2 sachets of gelatine
2-3 tablespoons of caster sugar
6-7 tablespoons of fromage frais

Method

1. Pour 120ml/4fl oz of the orange juice into a saucepan, and sprinkle in the gelatine. Stir over a low heat until warm and the gelatine has dissolved, add the sugar and stir again until dissolved. DO NOT LET IT SIMMER.
2. Pour in the remaining juice, then chill until thickened and near to setting.
3. Empty jelly into a cold bowl and whip until fluffy and smooth with an electric whisk.
4. Beat in the fromage frais thoroughly and transfer into a mould, and chill overnight.

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

Juice of 1pomegranate (about 75ml)
10ml scoop of Cambridge Mix-a-Mousse gelatine
225g fresh strawberries, hulled and wiped clean
250g ready made low-fat custard
250g less that 3% fat greek yogurt
Strawberries and pomegranate to serve

Method

1. Place the juice, gelatine and strawberries in a food processor or blender and process until smooth.
2. Pour into large bowl and stir in the custard and yogurt.
3. Pour into 4 individual serving dishes and chill for at least 2 hours.
4. Serve with strawberries and pomegranate.

Approximate nutrition analysis per portion:

• Energy kcal = 120
• Fat = 2g
• Fibre = 0.6g
• Sugars = 14.8g
• Salt = trace
• Low GI

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

Ingredients

225g/8 oz of self raising wholemeal flour
2tsp baking powder
25g/1 oz light brown sugar
100g/3.5 figs
1 banana – mashed
Rind of 1 orange/lemon – optional
200ml/10fl oz skimmed milk
1 egg, beaten.
2 tbsp rolled oats
3tbsp of corn oil

Method

1. Sift the flour and baking powder into a bowl, then stir in the figs and sugar.
2. Add the banana, rind, beaten egg, oil and milk into the mixture and mix together well.
3. Place mixture into 10-12 muffin cases/tin evenly.
4. Sprinkle with a little sugar and oats and place in a preheated oven at Gas mark 6/400 f/200 c for 20-25 mins make sure are fully baked by placing a skewer or knife into the centre of the muffin. If the muffin is fully cooked the skewer/knife will be clean.
5. Allow muffins to cool

 

---

Tips

Remember - look out for:
Good Fats
Polyunsaturated fats
Monounsaturated fats

Avoid the:
Bad Fats
Trans Fats
Saturated fat

Five a day - How to reach your five a day target!
- Snack on fruit/nuts (in moderation) if you are feeling hungry between meals
- Drink fresh juice or smoothies for your breakfast.
- Add pulses/beans to curries and soups.
- Add salad to sandwiches.
- Incorporate vegetables within your lunch, snacking or main meal at least 3 portions.
- Use the water from your cooked vegetables to add to your gravy.
- Add fruit, nuts to your breakfast cereal.

These great recipes were created to help aid and maintain your fantastic weight loss.

Click on any of the links to view the recipe in full.

Happy cooking!