Ingredients 

• 2 tbsp olive oil, plus extra to serve
• 2 medium onions, finely chopped
• 2 garlic cloves, crushed
• ½ tsp dried mixed herbs or dried oregano, plus extra to garnish
• 400g tin chopped tomatoes
• 300g/10½oz risotto rice
• 1 vegetable or chicken stock cube
• 900ml/1½ pint freshly boiled water
• 40g/1½oz cheddar, finely grated
• salt and freshly ground black pepper

Method 

1. Heat 1 tablespoon of the oil and fry the onions over a medium heat for 6–8 minutes
2. Add the garlic and mixed herbs.
3. Continue to fry for 1 minute, stirring constantly, then add the chopped tomatoes.
4. Season well with a little salt and lots of black pepper and simmer for 4–5 minutes to reduce the liquid.
5. Add the risotto rice and stir for a minute to coat in the tomato sauce.
6. Next add the stock cube with around 100ml/3½fl oz of the hot water.
7. Stir continuously and, once the water has been absorbed, add some more water.
8. Keep repeating until the rice is cooked and looks rich and creamy
9. Remove from the heat and stir in almost all of the grated cheddar. 
10. Adjust the seasoning to taste before serving with the rest of the cheddar.

Ingredients 

• 2 cloves of garlic
• 1 onion
• 1 carrot, finely chopped
• 1 can of bean of choice
• Tofu chunks (optional)
• 1 teaspoon paprika
• 400g carton or tin of chopped tomatoes
• Handful of kale
  

Method 

1. Chop onion and garlic
2. Place in a sauté or large non-stick frying pan with the oil and paprika, and stir well
3. Add the beans and tofu if you're using it.
4. Stir well.
5. Pour in the tomatoes and chopped kale
6. Bring to the boil then reduce to simmer
7. Add seasonings to taste

Ingredients 

• 2 spring onions, chopped

• handful of couscous

• 40g feta, cubed

• Red pepper, halved

• Olive oil

• Salt & pepper

Method 

1. Pre-heat your oven to 190°C/gas 5.
2. Gently fry the spring onions over a medium heat in a splash of olive oil.
3. Just before they start to colour, add a handful of couscous and a splash of water (about 20ml).
4. Remove from the heat and allow to rest while you cut the pepper into 2 halves.
5. After 5 minutes the couscous will have doubled in size, add some cubes of feta and then stuff the 2 halves of pepper.
6. Cook in the oven for 20 minutes until the pepper is cooked and then serve.

Ingredients 

Ingredients 

4 Thick slices wholemeal or mixed grain bread
1/4 cup (110g) reduced fat hummus
1/2 small ripe avocado (peeled and chopped)
1 teaspoon lime juice
Pinch sea salt
60g fat-free semi-dried tomatoes, (finely chopped)
30g wild rocket leaves
Olive oil cooking spray

Method

Spread 2 slices bread with hummus.

Roughly mash the avocado, lime juice and sea salt in a bowl.

Spoon avocado mixture over hummus.

Top with tomatoes and rocket.

Ingredients

4 skinless chicken breasts

2 tbsp extra virgin olive oil

salt and freshly ground black peppet 

2-3 hearts of cos or romaine lettuce shredded 

8 flour tortilla wraps

Methods

Flatten the chicken breasts slightly with a meat mallet.

Brush with olive oil and season.

Preheat a grill pan until hot and cook chicken for 10-15 minutes, turning once. Remove from the heat and set aside to rest.

Cut the warm chicken into chunky strips and tip into the bowl with the lettuce.

Place a good handful of the mixture onto each of the flour tortilla wraps and fold over one end before rolling up. Serve immediately.

Ingredients 

• 4 sweet potatoes 
• olive oil
• 2 avocados, mashed
• 50 g rocket
• Sun-dried tomatoes 
• Salt and pepper

Method 

• Preheat oven 180 degrees 
• Wash and dry the sweet potato, pierce with a fork 2 - 3 times then rub with a little olive oil and a pinch of sea salt and black pepper
• Roast on a baking tray for about 40 minutes, or until cooked through
• Let cool, then split the tops open with a knife
• Serve mashed avocado, rocket, sun-dried tomatoes and season with salt and pepper

Ingredients

• 4 fish fingers
• Spread of your choice 
• 2 slices wholemeal or seeded bread, or 1 roll
• 1 tomato
• Mixed salad 

Method:

1. Remove 4 fish fingers from the freezer and grill them on each side until crispy and golden.
2. Add  spread to 2 bits of seeded or wholemeal bread or a roll.
3. When the fish fingers are done, remove them from the grill and place them on the bread with mixed salad and tomato.
4. Put the other bit of bread on top and push down on your sandwich or roll and it is ready to eat.
5. To give it extra flavour you can add tomato sauce if you desire.

Ingredients 

• 300g penne (tubes)
• 1 1/2 cup frozen peas
• 2 tablespoons oil
• 3 garlic cloves, minced
• 1 1/2 cups of diced ham 
• 1/2 teaspoon salt
• 3/4 teaspoon black pepper

Method 

1. Bring two pans (1 small and 1 large) of salted water to the boil
2. Put frozen peas in the small pan and cook until defrosted and hot (approx. 2 minutes)
3. Cut the ham into 1cm cubes
4. When the peas are cooked refresh in ice cold water to ensure the colour is locked in
5. By now the water for the pasta should be boiling, add the pasta and cook as per the instructions, this should take no longer than 12 minutes.
6. Heat the cooking oil in a frying pan over a medium-low heat and gently cook off the ham.
7. As the pasta is ready, add the cooked ham and peas to the pasta and stir. Add salt and pepper to taste.

Ingredients

• 1 tablespoon oil
• 1/2 large onion (chopped)
• 1 garlic clove, minced
• 2 sticks of celery (chopped)
• 2 carrots (sliced and peeled)
• 2 cups pre-chopped mixed vegetables (e.g. cauliflower, courgette, or green beans)
• 1/2 teaspoon salt
• 1 can of chopped tomatoes (400g)
• 8 cups (1.5 litres) vegetable stock

Method

1. Heat oil in a large pot. Add the chopped onion, minced garlic and cook for 2 3 minutes, until soft.

2. Add salt and vegetables and heat for 1 - 2 minutes more. Do not let them brown.

3. Add vegetable stock and can of chopped tomatoes. Bring to a boil, stir, reduce heat, and simmer until vegetables are tender - 8 to 12 minutes. 

4. Serve with a wholegrain bread roll. 

Ingredients

1 Tbsp of olive oil

1 small cauliflower (500g) Cut into chunks. (I like to use the leaves and most of the stalk too)

1 stock cube

1 can of butter or cannellini beans drained

Chives or spring onions (I like to use the green tops of spring onions)

Method

Heat the oil and add the cauliflower chunks, fry gently until the cauliflower softens slightly (5-10mins).

Add 900mls of boiling water to the stock cube and add to the pan then simmer until the cauliflower is soft (20-30mins).

Remove from heat and add half the beans (or all of them if you want a less chunky soup).

Use a stick blender or food processor to blend and add more water if needed.

Season with salt and pepper and sprinkle on the chives/spring onion tops.

Ingredients 

• 2 tbsp olive oil
• 4 rashers smoked back bacon, cut into roughly 1.5cm/⅝in slices
• 1 garlic clove, finely sliced
• ¼ tsp dried chilli flakes (optional)
• 900ml/1½ pint vegetable or chicken stock, made with 1 stock cube
• 250g/9oz dried spaghetti
• 150g/5½oz cherry tomatoes, halved
• 100g/3½oz young spinach leaves
• 50g/1¾oz Parmesan, finely grated
• freshly ground black pepper

Method 

1. Heat half the oil in a wide casserole or frying pan.
2. Fry the sliced bacon over a medium heat for 1½–2 minutes, or until lightly browned, stirring occasionally.
3. Add the remaining oil, garlic and chilli, if using, and cook for a few seconds, stirring constantly.
4. Add the stock and bring to the boil.
5. Add the pasta and stir well. Simmer for 10 minutes, stirring occasionally.
6. When the pasta is tender, but there is still plenty of liquid in the pan, add the tomatoes and spinach leaves. 
7. Cook for 4–5 minutes, or until the tomatoes are soft.
8. Stir in the grated parmesan, season with black pepper and serve.

Ingredients 

• 400g tin of red kidney beans
• 400g tin of baked beans
• 1 onion
• 1 garlic clove
• 4 tablespoons oil
• 3 teaspoons paprika
• 400g carton or tin of chopped tomatoes
• 1 vegetable stock cube
• 1 teaspoon sugar

Method 

1. Drain and rinse the beans
2. Peel and chop the onion and garlic
3. Place in a sauté or large non-stick frying pan with the oil and paprika, and fry on a low heat until the onion is softened
4. Add the chopped tomatoes, crumbled stock cube, sugar and half a tin of water
5. Stir well.
6. Simmer gently for 15 minutes.
7. Add the rinsed beans, stir to mix well and heat through for 10 minutes

Ingredients 

For the tacos:

• 1 onion
• 1 red pepper
• 1 green pepper
• olive oil
• 2 cloves of garlic
• 1 pinch of paprika
• 1½ teaspoons cumin
• 500 g quality minced beef
• 250 ml organic beef stock
• 12 corn taco shells

For the sauces:

• 2 ripe tomatoes
• 1 spring onion
• 3 sprigs of fresh coriander
• ½ a lime
• 2 ripe avocados
• ½ lime
• 2 tablespoons crème fraîche

Method 

1. Peel and dice the onion, then deseed and dice the peppers. Soften in 1 tablespoon of oil in a large pan over a low heat.
2. Peel, finely slice and add the garlic, along with the paprika and cumin, and cook for 1 to 2 minutes. Add the beef and stir until it has browned.
3. Pour in the stock, cover, and cook for 45 minutes, or until reduced and delicious.
4. Preheat the oven to 180ºC/350ºF/gas 4.
5. For the salsa, roughly chop the tomatoes, trim and finely slice the spring onion, then pick and roughly chop the coriander leaves. Combine with the lime juice, then season carefully to taste.
6. For the guacamole, halve and destone the avocados, then mash the flesh with a fork. Squeeze in the lime juice, add the crème fraîche, season, and gently mix it all up.
7. Spread the taco shells out on a baking tray and place in the oven for 3 to 4 minutes until crisp.
8. Fill the shells with the meat, salsa and guacamole or lay everything out and let everyone help themselves.

Ingredients 

Ingredients 

325g pasta

300g frozen spinach, thawed

2 bell peppers

2 eggs

4 tbsp olive oil

2 x 400g tinned tomatoes

150g Cheese

Method

1. Preheat oven to 180 C / Gas 4.

2. Bring a large pot of lightly salted water to

Ingredients

• 1 tbsp olive oil
• 1 onion, finely diced
• 2 carrots, finely diced
• 200g of peas
• 500g beef mince, or meat-free alternative
• 400g tin chopped tomatoes
• 1 beef stock cube
• 1 kg (2lb) potatoes
• 50g butter, cubed (cut this down for an even healthier meal)

Method

1. Bring a large pan of salted water to the boil
2. Using a large frying pan, heat the olive oil
3. Add the onion and carrot to the oil and sauté on a medium heat until softened
4. Add the beef mince to the oil, onion and carrot and turn up the heat for 4-5 minutes frying until the mince is browned.
5. Meanwhile, peel, halve and boil the potatoes for 20 minutes or until soft.
6. Drain the potatoes and allow to steam for 10 minutes.
7. Preheat the oven to gas 4, 180°C, 160°C
8. Add the tinned tomatoes, peas, stock cube and salt and pepper to the mince mixture.
9. Fill the tomato tin with water and add that as well. Bring to the boil and simmer for 15 minutes to reduce.
10. Once the potatoes have steamed, mash them well with some salt and butter until the butter is melted and mixed through.
11. Pour the mince mixture into an ovenproof dish and top with the mash. Use a fork to rough up the top to help it colour.
12. Bake in the oven for 20-25 minutes or until piping hot and golden. Serve immediately.

Ingredients 

• 1 kilogram of lean ground turkey
• 1 tablespoon olive oil
• 1 clove garlic minced
• 4 green onions thinly sliced 
• 3 tablespoons of hoisin sauce
• 2 tablespoon of lower-sodium soy sauce
• 12 cos lettuce leaves
• 1/4 cup shredded carrots 

Method 

• Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat. Add turkey and garlic to the pan and cook for about 6 minutes or until turkey is browned. Stir to crumble.
• Combine the turkey mixture, garlic and onions stirring well, and set aside.
• Meanwhile in a small bowl, whisk together hoisin and soy sauce and and drizzle over the turkey mixture. Toss to coat completely.
• Add about ¼ cup turkey mixture to each lettuce leaf, serve and enjoy.

Ingredients 

• 2 teaspoons oil
• 3 spring onions (sliced)
• 250g reduced-fat (about 5%) lean beef mince
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon chilli powder (mild or hot to preference)
• 2 teaspoons tomato puree
• 175g can of kidney beans (drained & rinsed)
• 100ml beef stock
• 75g rice
• 150ml water
• 1 tablespoon Greek yogurt

Method 

Chilli

• Melt the oil in a large frying pan
• Add the spring onions and beef. Stir-fry for about 4 mins until the meat has browed, breaking up the mince as you cook
• When the meat has browned off, add the cumin, paprika and chill and cook out for 30 seconds before adding tomato puree
• Continue to cook for another 30 seconds
• Add the kidney beans and beef stock, bring to a simmer and cook for a further 1-2 mins

Rice

• Rinse the rice thoroughly in cold water
• Pour the rice into a pan over a low heat
• Add the water (double the water to rice in ml i.e. 75g of rice – 150ml water)
• Bring to a boil - Swirl the rice in the pan (or stir once) to make sure it’s well distributed. 
• Put a lid on and turn the heat down to as low as possible.
• Cook for 10 mins and do not take the lid off. Check the rice is cooked at the end by trying a grain.
• Fluff the rice with a fork and serve it straightaway

Ingredients

Base

• Ready made pizza base 

Topping

• 200g can chopped tomato (drained)
• 1 cup grated cheese 
• Handful cherry tomatoes (halved)
• 1 large courgette (thinly sliced using a peeler)
• 25g mozzarella, torn into pieces
• 8 green olives (chopped)
• Tinned sweet corn
• 1 courgette 
• 1 garlic clove (chopped)
• 1 tablespoon olive oil

Method 

1. Spread the canned tomatoes over the dough to within 2cm of the edges.
2. Scatter with cheese, then start making the faces.
3. Courgette rounds make great eyes or cheeks, halved courgette rounds can be used for ears and spiralised courgette for hair. Strips of pepper are good for eyebrows and mouths while olives and halved cherry tomatoes make great eyes or earrings. Sweetcorn can be used for teeth or freckles. This is a fun recipe for the kids!
4. Cook for around 10-15 mins until crisp. You’ll want to swap the pizzas to a lower shelf halfway through the cooking time.

Ingredients 

• 1/2 tablespoon oil 
• ½ red onion (diced)
• 1 red or yellow pepper (deseeded and thinly sliced)
• ½ courgette (diced)
• 300g ready-made turkey meatballs
• 400g can of chopped tomatoes
• Optional ½ bunch of parsley leaves (chopped) 
• 50g couscous
• 50ml kettle-hot water or boiling vegetable stock
• 1 tablespoon olive oil

Method

Meatballs

1. Heat the oil in a large frying pan over a medium heat. 
2. Add the onion, courgette and pepper, and stir fry for 2 minutes or until the vegetables start to soften.
3. Increase the heat to high and add the meatballs to the pan, cook for 2-3 minutes – moving them around frequently to brown all over.
4. Pour in the chopped tomatoes and bring to the boil.
5. Reduce the heat and simmer for 5 minutes or until the meatballs are cooked through (check by cutting the largest in half ensuring the meat is white throughout).
6. Remove from the heat and sprinkle with parsley if desired.

Couscous

1. Tip the couscous into a heatproof bowl and pour over the boiling water or stock.
2. Cover with cling film or a lid and leave for 5-10 mins until the couscous is soft.
3. Fluff the couscous up with a fork, drizzling with the oil and season for taste.

Ingredients

• 1onion
• 1 pepper
• 1-2tbsp olive oil
• 1 clove of garlic
• 450g lean minced beef, or meat free alternative
• 1 beef or vegetable stock cube
• 400g chopped tomatoes
• 1tbsp tomato puree
• 1tsp dried mixed herbs
• Salt and ground black pepper

For the white sauce

• 15g butter
• 15g plain flour
• 300ml milk
• A pinch of grated nutmeg (optional)
• 175g easy-cook dried lasagne sheets
• 25g parmesan cheese, or cheddar

Method

1. Chop the onion, then put it into a large saucepan with olive oil. Crush the garlic and add it into the pan. Heat everything for 2
   minutes, stirring occasionally. Chop the pepper and add it into the pan. Add beef and cook for a further 10 minutes.
2. Put the stock cube into a jug and add 300ml of boiling water, stir until dissolved. Add to the pan. Add the chopped tomatoes, puree, herbs, salt and pepper, heat until it boils, and then turn down the heat. Put a lid on the pan and cook for 40minutes, occasionally stirring.
3. Heat the oven to 180°C, 350°F, gas mark 4
4. To make white sauce, put butter into a pan and heat on low. Take it off the heat and stir in the flour, add the nutmeg (if using) and the
   milk, stir until smooth. Heat over the pan until it becomes thick and then boils.
5. Spoon half of the Bolognese and spread it into an oven proof dish. Place one layer of lasagne sheets onto it. Add the rest of the sauce and another layer of sheets. Add the white sauce and then add grated cheese on top.
6. Place in the oven until golden brown, serve and enjoy!

Top Tips
By making your own Bolognese and white sauce, you can be sure of what goes in it, many store brought sauces contain
added sugar, with added price tag too!

You can add extra vegetables, such as, courgette, aubergine, spinach, mushrooms, carrot and even pumpkin to help you get your 5 a day! Getting 5 portions of fruit and vegetables a day is recommended by WHO.

Lean mince in comparison to regular mince has less fat and fewer calories but more protein and other essential nutrients per gram.

Ingredients

• 500ml of a base, choose: water, milk, yoghurt or non-dairy alternatives
• a handful of your favourite fruits
• 2 tbsp of a sweetener such as sugar free jam or honey

Methods

• Take your ingredients and place them into a blender and blend until fully combined.
• If you don't like bits you can always sift the ice lolly mixture
• Place mixture into ice lolly moulds and place in the freezer until set
• If you don't have an ice lolly mould you can get creative with Big ice cube trays, clean yoghurt pots, silicone muffin cases, mini baking tins or small paper or plastic cups. Source some wooden lolly sticks, rigid straws or similar 'handles' for your lollies