Recipes

Garden Chicken Wrap

Serves 4

Ingredients:
• 1 ripe avocado
• 2 tbsp Greek style natural unsweetened yogurt
• 1 garlic clove, crushed
•a pinch of salt
• 300g shredded cooked chicken
• 4 wholewheat wraps approximately 8 inches in diameter
• 2 cups of shredded chicken
• 1/2 cup shredded carrots
• a handful of baby spinach leaves, washed

Instructions:
1.Halve the avocado, remove the stone and scoop out the flesh. Slice lengthways.
2.Mix the yogurt, garlic and salt together in a bowl and set aside.
3.Place the wraps on a flat and clean surface of a kitchen worktop. Spread the dressing over one side of each tortilla or wrap going right to the edges.
4.Arrange the chicken, carrots, avocado slices and spinach leaves in the centre.
5.Fold both sides of the tortilla wrap towards the centre. Fold the edge nearest to you towards the centre. Roll the wrap away from you, while keeping the filling tight.
6.Then cut each wrap diagonally in two. You’ll end up with 4 pieces. Or you can just place the dressing and filling in each of the wraps and fold over.
7.Cover one of the ends of the wrap with tin foil or greaseproof paper and serve.

TIP: If you’re eating at home, you could warm the tortilla wrap in an un-oiled heated frying pan for about 1 minute on each side.

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Happy Healthy Hummus

Serves 6

Ingredients
• 1 x 400g can of chickpeas, drained and rinsed
• 1 garlic clove, minced
• 2 tbsp lemon juice
• 1 tsp olive oil
• 1/2 tsp ground cumin
• a pinch of ground black pepper
• a pinch of salt (optional)

Instructions:
1. Combine the ingredients in a blender or food processor and process until smooth
2. If you need more liquid to make a nice consistency, add a tablespoon of Greek style yogurt. Put in a bowl and cover
3. Place in the refrigerator to chill
4. Serve with pitta breads soldiers or as a veggie dip

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Oaty Cheese and Tomato Mini Muffins

Makes 24

Ingredients:
• 50g regular or jumbo rolled oats, plus 1tbsp for sprinkling
• 250g self raising flour
• 100g Cheddar cheese, grated
• 1/4 tsp freshly ground black pepper
• 75g sundried tomatoes, chopped
• 1 egg, beaten
• 50g butter, melted
• 225ml semi-skimmed milk

Instructions:
1.Preheat the oven to 200°C?400F/Gas Mark 6.
2.Place the mini cases on a baking tray or baking sheet.
3.In a bowl, mix the 50g of oats, flour and cheese together and then season with the black pepper.
4.Stir in the tomatoes. Separately, mix together the egg, butter and milk and mix into the flour to form a batter.
5.Carefully spoon into the paper cases and sprinkle with the remaining 1 tbsp oats over each of the muffins.
6.Bake for 20 minutes or until golden on the outside.

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Wholemeal Chocolate Chip Cookies

Ingredients:
• 100g rolled oats
• 100g wholemeal flour
• 1 tsp baking powder
• 30g sugar
• 100g unsalted butter, softened and cubed
• 1-2 tbsp milk
• 20g dark chocolate chips

Instructions:
1. Preheat the oven to 180C/350F/Gas Mark 4.
2. Blitz the oats to a fine powder in a blender then mix in a large bowl with the wholemeal flour, baking powder and sugar.
3. Add the butter and mix until crumbly. Add the milk and mix to form a smooth dough. Wrap in cling film and pop in fridge to firm up for about 15 minutes.
4. Remove the dough from the fridge and roll out to around 3mm thickness. It may be a bit crumbly so you’ll need to be very careful when rolling. Cut out circles of about 6cm diameter. Decorate with a pattern of chocolate chips.
5. Then bake in the middle of your oven for about 15 minutes.
6. When lightly golden but not too brown, remove from the oven and leave to cool on a wire rack. Store in an airtight container.

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Cucumber Water

Ingredients:
• 1 medium sized cucumber, washed and peeled
• 2 litres water
• a few mint leaves and lemon slices (optional)

Instructions:
1. Using a sharp knife, cut the cucumber lengthwise in half. Slice the two halves into pieces .25-.5 inch (.6-1.25 cm) thick.
2. If desired, seed the cucumber by removing the soft middle portion with a spoon prior to slicing. Cucumber seeds are edible, but some people may prefer not to include them in the drink.
3. Put the cucumber slices in the pitcher. Allow the cucumber to steep in the water for at least an hour before drinking so the flavour will infuse in the water. Garnish with the mint leaves and lemon slices, if using.
4. Stir it gently before serving. This can be made the night before and stored covered in the refrigerator.
5. When the water seems less flavourful, discard or eat the remaining cucumber slices.

Consume the cucumber water within two days.

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Sandwich filling suggestions

Sandwiches are often a staple for lunchboxes but favourites like cheese or ham can get a little boring.

So, why not think about mixing it up a little. Some of our favourites include:

•Cream cheese, chopped celery and sultanas.
•Grated carrot and cheese with mayonnaise.
•Chopped cooked chicken and mayonnaise, with lettuce.
•Grated cheese and chopped celery or carrot.
•Leftover roast meat with grated carrot, chopped lettuce and chutney or tomato sauce.
•Lean ham, grated cheese and a pineapple ring (make sure you dry it well).
•Mash a boiled egg with a tablespoon each of chives, grated carrot and cucumber.

Tips
1.Mashed avocado instead of butter as a spread. When using avocado, mash or drizzle with a little lemon or lime juice to prevent the avocado from discolouring.
2.Add leftover (or cook extra) roast pumpkin or sweet potato to sandwiches, wraps and roll fillings
3.If you’re adding tomato to sandwiches, place the tomato between fillings and not directly onto the bread. This prevents the bread from becoming soggy.
4.Finally, think about alternatives to the traditional bread sandwich. Wraps are increasingly popular these days as are bagels.

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Wheat biscuits with banana (347 kcal)

• 2 wheat biscuits

• 125ml semi-skimmed milk

• 1 medium banana

• Small glass (150ml) orange juice

 

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Toast with peanut butter and orange juice (343 kcal)

• 2 slices of wholemeal toast, medium slice

• Smooth peanut butter, thinly spread

• Small glass (150ml) orange juice

 

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Muesli with yoghurt (314 kcal)

• 50g no-added sugar muesli

• 150g low-fat plain unsweetened yoghurt

• 100g strawberries

• 80g raspberries

• Glass of water

 

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Pepper, tomato and ham omelette, toast and a cup of tea (348 kcal)

• 1 tsp olive oil

• 1 red pepper, chopped

• 2 spring onions, finely chopped

• 2 thin slices of ham

• 2 whole eggs

• 1 medium slice of wholemeal bread, toasted

• Cup of tea (with semi-skimmed milk)

 

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Porridge with raisins (393 kcal)

• 50g porridge oats

• 350ml semi-skimmed milk

• 10g raisins

• Glass of water

 

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Spiced carrot and lentil soup with roll (498 kcal) – Serves 4

Ingredients:

• 2 tsp ground cumin

• 2 tsp ground coriander

• Pinch chilli flakes

• 2 tbsp vegetable oil

• 600g carrots, washed and chopped

• 140g split red lentils

• 1l hot vegetable or chicken stock

• 125ml semi-skimmed milk

• 4 tbsp low-fat plain yoghurt

• 2 tbsp fresh coriander, chopped

• 4 wholemeal rolls

• Polyunsaturated spread, thinly spread

 

Instructions:

1. Dry-fry the cumin, ground coriander and chilli flakes for 1 minute in a large saucepan.

2. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have cooked.

3. Blend the soup until smooth and finish with a spoonful of yoghurt and a sprinkling of fresh coriander. Serve with a wholemeal roll.

 

Dessert: Small chocolate mousse (60g each)

 

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Chicken salad sandwich, grapes and diet soft drink (536 kcal)

• 2 medium slices wholemeal multi-seed bread

• Polyunsaturated spread, thinly spread

• 1 small dollop of salad cream

• 2 thin slices of roast chicken

• Small handful of lettuce

• 6 slices of cucumber

• 1 small tomato

• 100g grapes

• 330ml can of sugar free drink

 

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Tuna sweetcorn jacket potato, salad and orange juice (510 kcal)

• 1 large baked potato

• 1 tsp polyunsaturated spread

• Small can of tuna, in spring water

• 1 tbsp sweetcorn

• 2 spring onions

• 1 tbsp light mayonnaise

• Handful of lettuce

• 1 small tomato

• 4 slices of cucumber

• Small glass (150ml) orange juice

 

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Chicken and feta pasta salad (great for using up leftovers) (569 kcal)

• 150g cooked wholewheat pasta

• 100g roasted chicken breast

• 20g feta cheese

• 1 tbsp olive oil

• 1 tsp vinegar

• 6 cherry tomatoes

• 1/2 green pepper

• 4 spring onions

• Black pepper

 

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Beans and mushrooms on toast with a banana and apple juice (496 kcal)

• 2 medium slices of granary bread, toasted

• 1/3 (approx. 135g) can of baked beans

• 30g mushrooms

• 1 medium banana

• Small glass (150ml) apple juice

 

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Salmon and new potatoes (557 kcal) – Serves 2

Ingredients:

• 2 large salmon fillets (140g cooked weight each)

• 10 cherry tomatoes

• 440g new potatoes boiled in unsalted water

• 160g broccoli (fresh or frozen)

• 80g low-fat soft cheese

• Squeeze of lemon juice

 

Instructions:

1. Preheat the oven to 180°C and place the salmon fillets and cherry tomatoes onto a baking tray.

2. Place the baking tray into the pre-heated oven and cook the salmon until it is hot all the way through.

3. Boil the new potatoes in unsalted water until cooked.

4. Steam or boil the broccoli according to the pack instructions, just before serving.

5. Once cooked, place the food onto plates and top the salmon with the soft cheese and a squeeze of fresh lemon juice.

 

Drink: Glass of sugar-free squash

 

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Chicken korma (626 kcal) – Serves 4

Ingredients:

• 4 small boneless, skinless chicken breasts (about 600g), diced

• Freshly ground black pepper

• 25g low-fat natural yoghurt

• 1 tbsp sunflower oil

• 2 medium onions, chopped

• 4 garlic cloves, peeled and sliced

• 20g piece fresh root ginger, peeled and finely grated

• 3 tsp garam masala

• 1/4 tsp hot chilli powder

• 1 bay leaf

• 4 whole cloves

• 1 tbsp plain flour

• 2 tsp caster sugar

• 3 tbsp half-fat crème fraîche

• 360g spinach

• 240g broccoli florets

• 720g boiled brown rice

 

Instructions:

1. Mix the diced chicken breast, black pepper and yoghurt in a bowl. Cover and chill for at least 30 minutes (ideally 2–6 hours).

2. In a large saucepan, heat the oil and add the onions, garlic and ginger. Cover and simmer over a low heat for 15 minutes, stirring occasionally.

3. Add the garam masala, chilli powder, bay leaf, flour and sugar, then slowly pour 300ml cold water into the pan whilst stirring. Bring to a simmer, then cover and cook for 10 minutes, stirring occasionally.

4. Remove the pan from the heat, take out the bay leaf and blend the onion mixture with a stick blender until it is as smooth as possible.

5. Drain the chicken in a colander over the sink, shaking so that the chicken is just lightly covered with yoghurt. Add the chicken pieces to a non-stick frying pan, add the sauce and bring it to a simmer.

6. Add the crème fraîche and spinach and cook for about 10 minutes or until the chicken is tender and cooked through.

7. Serve with brown rice and steamed broccoli.

 

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Spaghetti bolognese (593 kcal) – Serves 5 – 6

Ingredients:

• 500g lean minced beef

• 1 medium chilli, de-seeded and finely chopped (optional)

• 1 medium onion, finely chopped

• 2 celery sticks, trimmed and finely sliced

• 2 medium carrots, finely diced

• 2 cloves garlic, finely chopped

• 150g small mushrooms, wiped and sliced

• 1 x 400g can chopped tomatoes

• 2 tbsp tomato purée

• 1 beef stock cube

• 1 tsp dried oregano or 1 tsp dried mixed herbs

• 2 bay leaves

• 375g - 450g dried spaghetti

• Freshly ground black pepper

• Freshly grated parmesan cheese, for serving

 

Instructions:

1. Fry the mince in a large non-stick saucepan with the onion, celery, carrots, mushrooms and garlic for around 8-10 minutes or until the beef is browned.

2. Add the tomatoes and tomato purée, plus 300ml cold water.

3. Crumble the stock cube over the top then add the herbs. Season with ground black pepper, stir well and bring to a simmer. Reduce the heat and simmer gently for 30-40 minutes.

4. Cook the spaghetti in a saucepan of boiling water according to the packet instructions.

5. While the spaghetti is cooking, increase the heat under the sauce and simmer for another 10 minutes or until the liquid is reduced, stirring occasionally to make sure it doesn’t stick.

6. Serve the cooked spaghetti and bolognese sauce with a sprinkle of grated parmesan cheese.

 

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Vegetarian pizza (528 kcal) – Makes 2 pizzas, serves 4

Ingredients:

• 300g strong bread flour

• 1 tsp instant yeast

• 1 tsp salt

• 1 tbsp olive oil, plus extra for drizzling

• 100ml passata

• Handful fresh basil or 1 tsp dried

• 1 garlic clove, crushed

• 125g ball mozzarella, sliced

• Handful grated or shaved parmesan

• Handful cherry tomatoes, halved

• 160g mushrooms, sliced

• 2 courgettes, sliced

• 80g lettuce

• 1 small red onion, sliced

• 2 tbsp sweetcorn, canned, drained

 

Instructions:

1. In a large bowl, add the flour, yeast and salt. Pour in 200ml warm water and the olive oil into a well in the centre and bring together with a wooden spoon until you have a soft, fairly wet dough.

2. Knead the dough on a lightly floured surface for 5 minutes until smooth. Cover with a tea towel and set aside.

3. Mix the passata, basil and crushed garlic together. Leave to stand at room temperature.

4. Split the dough into two balls. On a floured surface, roll out the dough using a rolling pin into large (approx. 25cm across) rounds, before placing them onto two floured baking sheets.

5. Heat the oven to 240°C/fan 220°C/gas 8. Put another baking sheet in the oven on the top shelf. Smooth the sauce over bases with the back of a spoon. Scatter with cheese, tomatoes, mushrooms, onions, sweetcorn and courgettes, before drizzling with a little olive oil.

6. Put one pizza, still on its baking sheet, on top of the pre-heated sheet. Bake for 8-10 minutes until crisp, Repeat step for remaining pizza.

 

Dessert: fruit salad (approx. 140g each)

Drink: 125ml glass red wine

 

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Sweet and sour chicken stir fry with noodles (575 kcal) – Serves 4

Ingredients:

• 2 tbsp vegetable oil

• 4 skinless, boneless chicken breasts, sliced into strips

• 1 small red pepper, chopped

• 1 small green pepper, chopped

• Thick thumb-size piece of fresh ginger, peeled and finely chopped

• 3 garlic cloves, chopped

• 150g mushrooms, sliced

• 220g can water chestnuts, drained and sliced

• 1 bunch spring onions, sliced

• 1 small can sliced pineapple, drained and cut into chunks

• 200g sugar snap peas

• 920g boiled plain noodles

For the sauce:

• 1 tbsp soft light brown sugar

• 2 tbsp rice vinegar

• 3 tbsp rice wine or dry sherry

• 2 tbsp dark soy sauce

• 175ml chicken stock

• 2 tbsp tomato purée

• 2 tbsp cornflour mixed with 2 tbsp water

• 1/2 tsp chilli powder (optional)

 

Instructions:

1. Heat the oil in a wok or large frying pan.

2. Fry the chicken, peppers, mushrooms, ginger and garlic until the chicken is just starting to brown, then add the water chestnuts, spring onions, pineapple and sugar snap peas, and fry for about 30 seconds.

3. Add the ingredients for the sauce to the chicken and vegetables and bring to the boil.

4. Reduce the heat and simmer gently for around 5 minutes or until the chicken is cooked through.

5. Serve with the noodles.

 

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Reduced fat cheese spread with cream crackers and an apple (136 kcal)

• 1 light cheese spread triangle

• 2 cream crackers

• 1 apple

 

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Low-fat hummus with carrot and celery sticks (122 kcal)

• 60g low-fat hummus

• 1 medium carrot, cut into sticks

• 1 stick of celery

 

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Berry smoothie (123 kcal) – Serves 4

• 500g frozen berries e.g. strawberries, raspberries

• 450g pot fat-free strawberry yoghurt

• 100 ml semi-skimmed milk

• 25g porridge oats

 

Whizz the berries, yoghurt and milk together with a stick blender until smooth. Stir through the porridge oats, then pour into 4 glasses.

 

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Dried fruit and nuts (197 kcal)

• 25g unsalted mixed nuts

• 3 dried apricots

 

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Fruit and yoghurt (156 kcal)

• 150g low-fat plain unsweetened yoghurt

• 80g raspberries

• 2 tsp pumpkin seeds

 

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Shop-bought latte made with skimmed milk (350ml) (102 kcal)

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2 jaffa cakes and a handful of grapes (151 kcal)

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1 pack of ready salted crisps (25g) (132 kcal)

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