317kcal. 24.5g. 23g. Smoked Salmon & Chive Omelette. Breakfast

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1 Smoked Salmon & Chive Omelette Breakfast Serves: 2 4 large Eggs 100g Smoked Salmon, chopped 2 tbsp Chives, chopped 25g Butter Salt & Pepper to own taste 1. Beat eggs until just combined & then stir in chives, season with salt & pepper. 2. Heat butter in medium-size non-stick frying pan until foamy. Pour in eggs over a medium heat & cook for 3-4 mins, drawing the cooked egg away from edge of pan to centre of pan as it cooks. 3. If you like soft eggs, remove from heat, add smoked salmon, fold & cut into two before serving. 4. If you prefer fully cooked finish omelette under a grill before adding the salmon, folding, cutting in half & serving. 23g 1g 24.5g 317kcal

2 Tropical Mango Smoothie Breakfast Serves: 1 1 Mango, flesh only 1 small Banana, sliced 150ml Tropical Fruit Juice handful ice cubes 1. Place all ingredients into a high powered blender & whizz until smooth. 3g 72g 1g 309kcal

3 Muscle-Up Sunday Breakfast Serves: 2 2 skinless Chicken Breasts, cubed 100g Broccoli, in florets 1 small Carrot, in matchsticks 1 tbsp Olive Oil 100g cooked Rice 2 Garlic Cloves, chopped 1 tbsp Lemon Zest 1 whole Egg 1 Egg White 2 tbsp Lemon Juice 1. Steam broccoli & carrot sticks until tender but with some bite/crunch about 5 mins. 2. In a large non-stick wok, add lemon juice & chicken breast chunks. Cook on high heat until cooked through. Tkes approx 8 mins. 3. Add the cooked rice, garlic, olive oil, eggs, zest. Mix & stir. Cook over high heat for 2-3 mins. 4. Add broccoli & carrots, mix & cook for a further min before serving. 37.5g 19.5g 10.5g 323kcal

4 Jewelled Porridge Breakfast Serves: 1 30g Jumbo Oats* 2 tbsp Pumpkin Seeds 1 tbsp Chopped Walnuts 1 small Banana, sliced 2 tbsp Pomegranate Seeds ½ tsp Ground Cinnamon *can use gluten free if required 1. Heat 300ml water, oats & cinnamon in a pan, stirring well until porridge has thickened. Takes 4-5 mins. 2. Pour into a bowl & top with remaining ingredients. 11g 29g 23g 367kcal

5 Dippy Eggs Breakfast Serves: 2 4 Eggs 10+ Asparagus Spears, trimmed 1. Place eggs in medium pan of cold water. bring to boil & add asparagus spears. Reduce to simmer for 3-4 mins. 2. Remove eggs immediately & serve as soft eggs. Drain asparagus & serve with eggs for dipping. 14g 3g 10g 158kcal

6 Strawberries with Ricotta Breakfast Serves: 1 15 Strawberries 50g Ricotta Balsamic Vingear, to own taste Black Pepper 1. Sprinkle strawberries with black pepper & balsamic vinegar & then serve with ricotta, or cottage cheese. 8g 25g 7g 195kcal

7 Sunday Eggs Breakfast Serves: 2 4 Portobello Mushrooms 2 vines of Cherry Tomatoes 4 Eggs 200g Baby Spinach 2 tsp Olive Oil pinch Nutmeg 1. Preheat oven to 200c (180 fan), 400f, gas mark 6. Lightly grease a non-stick baking tray. 2. Add tomatoes & mushrooms to the tray & bake for 5 mins. Remove from oven & pour away excess juices. 3. Turn on grill - medium to high 4. Crack an egg into each mushroom & place the tray under the grill for 3-5 mins. 5. Meanwhile wilt the spinach in boiling hot water, drain & add to serve plates with pinch of nutmeg. 6. Add a vine of tomatoes & two mushrooms with eggs to each plate. 25.5g 23g 13g 311kcal

8 Goats Cheese Omelette Breakfast Serves: 1 2 whole Eggs, beaten together 2 Egg Whites 30g Goats Cheese, crumbled or sliced ½ small Onion, finely diced 1 medium Tomato, sliced ½ tbsp Olive Oil Garnish 1-2 Spring Onions, sliced 1. Whisk egg whites until double in volume & fluffy. Fold into the whole eggs. 2. Heat oil in non-stick & oven-proof pan. Add onion & gently fry to 3 mins until soft. Pour eggs over. 3. While eggs are setting heat grill on high. Once the base of the eggs are set, add cheese & tomato slices before finishing omelette under the grill. 4. If required, garnish with spring onions & serve with green salad. 27g 10g 24g 364kcal

9 Potato & Onion Tortilla Lunch Serves: 6 800g Potatoes, peeled & sliced 2 Onions, thinly sliced 6 Eggs, beaten 4 tbsp Olive Oil Salt & Pepper to own taste 1. In a large non-stick frying pan, gently heat the oil & cook the potato slices for 10 mins. Add onions & seasoning & cook for a further 10 mins. 2. Tip the onions & potatoes into a bowl of whisked eggs, stir & leave for 10 mins. 3. Pour the contents of the bowl into the frying pan & spread out to an even layer. Cover & cook gently for 20 mins. Serve cut into wedges. Can also be served cold in packed lunches, picnics etc. 7.1g 126g 12.8g 270kcal

10 Roasted Peppers with Pine Nuts Lunch Serves: 4 4 Red Peppers 250g Mozzarella Cheese, grated 2 Garlic Cloves, crushed 2 Eggs, beaten 50g Pine Nuts 2 tbsp Olive Oil 1. Preheat oven to 220c (200 fan), 425f, gas mark Halve the peppers & discard the seeds. Brush with oil & place on baking sheet. Bake for 25 mins. 3. In a bowl mix the egg with half the mozzarella, garlic & pine nuts. Stuff the peppers with this mix & top with remaining mozzarella. 4. Bake for a further 15 mins. Serve warm. 12g 12g 27g 339kcal

11 Pea Soup Lunch Serves: 4 900g frozen Peas 1 Garlic Clove, crushed 1.2 ltr Vegetable Stock 25g Butter Salt & Pepper, to own taste 1. Heat butter in a large pan & add the garlic. Fry gently for 2-3 mins until softened & then add the peas. Cook for 1-2 mins before adding the stock. 2. Bring soup to the boil, reduce to simmer. Cover the pan & cook for 5-6 mins. Leave to cool a little before blending smooth. 3. Heat gently & season to own taste before serving. 12.5g 34g 7.5g 254kcal

12 Curried Cauliflower Soup Lunch Serves: 4 1 large Cauliflower, in florets 750ml Almond Milk 1 tbsp Garam Masala Salt & Pepper to own taste 1. Pour milk into a large pan & place over a medium heat. Add garam masala & season with salt & pepper. Stir in then add the florets. 2. Bring the milk to a boil, then reduce heat & simmer. Partially cover the pan with a lid & cook at a simmer for 20 mins. 3. Leave to cool a little before transfering to blender & blending until smooth. Return soup to pan & gently heat before serving. 8g 10.5g 3.7g 108kcal

13 Marinated Lemon Feta Lunch Serves: 4 200g Feta 1 Lemon, in wedges 200ml Olive Oil handful Oregano, chopped 1. Drain feta & pat dry with kitchen paper. 2. Cut into cubes or fingers & place in non-metallic bowl with lemon wedges & oregano. 3. Pour over olive oil & chill in fridge for at least 3 hours. Drain & serve with large green salad. 7g 2g 24.7g 259kcal

14 Italian Bean Soup Lunch Serves: 4 2x400g tin Butter Beans, drained & rinsed 60g Sun Dried Tomato Puree 900ml Vegetable Stock 3 tbsp Pesto 1. Put stock in saucepan with the butter beans. bring to the boil, reduce heat, stir in tomato puree & pesto. Simmer for 5 mins. 2. Blend the soup to smooth & return soup to the saucepan. 3. Heat gently, stirring frequently for a further 5 mins before serving. 10.5g 31.2g 7.2g 323kcal

15 Lamb Burgers Lunch Serves: 4 700g lean Lamb Mince 1 small Onion, finely chopped 8 ready-to-eat Dried Apricots, finely chopped 2 tbsp Pine Nuts 2 tsp Mild Curry Powder 1. In a bowl mix all the ingredients together & make 8 small burgers. 2. Chill the burgers in a fridge for 30 mins. 3. Preheat a grill or make sure a BBQ is hot. Cook the burgers for about 10 mins, 5 on each side. 39.5g 10.5g 30g 470kcal

16 Bagna Cauda Lunch Serves: 6 100g Anchovy Fillets, minced 100ml Olive Oil 350ml Whole Milk 15 Garlic Cloves, crushed 1 tbsp Butter 1. Melt butter in saucepan, add garlic & saute for 30 seconds. Reduce heat to low & cook for 5 mins. 2. Add anchovies & saute, stirring for 2 mins. Add olive oil & cook until golden brown, about 8 mins. Do not let it burn. 3. Next add the milk, bring to the boil, reduce heat & simmer for 20 mins. Whisk occasionally. Pour into bowl. 4. Serve with grilled vegetables eg apsaragus, pepper strips, cauliflower & broccoli florets, mushrooms. 6g 5.1g 22.1g 244kcal

17 Cheese Crust Fish Lunch Serves: 2 2 x 150g White Fish Steaks 2 tbsp Pesto 2 tbsp Breadcrumbs 60g Pecorino Cheese, grated 1. Preheat oven to 230c (210 fan), 450f, gas mark Brush pesto over one side of the fish steaks. 3. Mix half the cheese with the breadcrumbs & pack onto the pesto. Then scatter over the remaining cheese. Place on baking tray & cook for 10 mins. Serve with green salad 37.5g 11g 16g 338kcal

18 Sticky Chicken Lunch Serves: 1 150g skinless Chicken Breast, chopped 1 tbsp Soy Sauce 1 tbsp Sake 1 tsp Ginger, grated 1. Mix together soy sauce, sake, ginger & 3 tbsp water. 2. In a saucepan heat the sauce gently. Add the chopped chicken & poach for about mins. 3. Remove chicken & set aside. Bring sauce to boil & reduce sauce. Stir occasionally until glossy. Add chicken back into the sauce & coat before serving. 30g 5g 1g 149kcal

19 French Chicken Lunch Serves: 1 150g Chicken Breast 2 tsp Olive Oil 1 tbsp low-fat Fromage Fraiche ½ Lemon, juice only 1 tbsp Tarragon, chopped 1. Cut chicken breast into chunky goujons & fry in 2 tsp of olive oil for 6-8 mins until cooked through. 2. Remove chicken from pan & set aside. Next add fromage fraiche, lemon juice & tarragon, stir until warmed through. Serve with the chicken. 31g 1g 10g 218kcal

20 Skewered Italian Chicken Lunch Serves: 1 150g Chicken Breast, skinless 1 large Beef Tomato, finely chopped 2 tsp Parmesan, grated 1 tsp Italian Herbs 1. Flatten the chicken breast between two sheets of greaseproof paper by beating it with a rolling pin. 2. Cut the breast into 2 or 3 long strips & thread onto skewers. Top with tomato, sprinkle of herbs & parmesan. 3. Grill under a medium heat, turning once, until well done. About 8 mins. Or bbq - mke sure chicken cooked through. 35g 5g 3g 187kcal

21 Polenta with Mushrooms Main Meal Serves: 4 250g Polenta 400g Mushrooms. sliced 175g Gruyere Cheese, grated 50g Butter Salt & Pepper to own taste 1. Line a shallow baking tin with baking paper. 2. Bring 1 ltr of water to a boil in a pan, add polenta in a steady stream, stirring constantly. Bring back to boil, stirring. Cook for 5 mins. Turn polenta out onto prepared tin & spread to even layer. Allow to cool. 3. Preheat oven to 200c (180 fan), 400f, gas mark 6, 4. Melt butter in non-stick frying pan & cook the mushrooms for 3-5 mins. Season. 5. Turn polenta out onto a chopping board & cut into wedges. Pile wedges into shallow baking tin, sprinkle with cheese & place mushrooms on top. Bake for 20 mins. 20g 49.7g 26.7g 520kcal

22 Aubergine Bake Main Meal Serves: 6 2 large Aubergines, cut into slices 400g Cheddar, grated 600ml White Sauce 2 tbsp Olive Oil Salt & Pepper to own taste 1. Layer aubergine slices in a colander, sprinkle with salt & allow to drain for 30 mins. Rinse well & pat dry with kitchen paper. 2. Heat oil in non-stick frying pan & cook slices in batches until golden on both sides. 3. Preheat oven to 180c (160 fan), 350f, gas mark Mix 300g of grated cheese with the white sauce. 5. Arrange layer of aubergine in ovenproof dish, pour over some sauce, add another layer, sauce & continue until ending with sauce. Sprinkle over remaining cheese. Bake for mins. 18.6g 14.5g 33.6g 437kcal

23 Chilli-Spiced Sunday Chicken Main Meal Serves: 4 1.2kg Chicken 2 tbsp Olive Oil 2 tbsp Chilli Powder 1 tbsp Ground Cumin 1. Preheat oven to 200c (180 fan), 400f, gas mark Combine the oil, chilli & cumin. Brush over the chicken. 3. Place chicken in roasting tin & loosely cover with foil. Roast for 30 mins. 4. Remove the foil & reduce oven temperature to 180c (160 fan), 320f, gas mark 3-4. Roast for a further mins until juices run clear. Test by piercing chicken with a skewer in thick part of thigh/body joint. 5. Remove from roasting tin, place on board, cover with foil & allow to rest for 10 mins before carving & serving. 78g 0.2g 23.7g 527kcal

24 Simple Spaghetti Supper Main Meal Serves: 4 350g dried Spaghetti 1 large Lemon, juice only 2 Garlic Cloves, crushed 2 tbsp Olive Oil 1. Cook the spaghetti in a pan of boiling water according to the packet instructions, then drain well & return to the pan. 2. Mix together the olive oil, lemon juice & crushed garlic. 3. Pour the dressing over the spaghetti, toss through over a medium heat for 1-2 mins before serving. 10.5g 64g 8.7g 377kcal

25 Spiced Lentils Main Meal Serves: 4 250g Puy Lentils 200g Feta Cheese 5 tbsp Sun Dried Tomato Puree small handful Parsley, chopped Salt & Pepper to own taste 1. Place lentils in a large pan with 600ml water. Bring to boil, reduce heat & cover pan. Simmer for about 20 mins until lentils are tender. 2. Crumble feta into the pan. Add the puree, most of the parsley, a little salt & pepper. Stir & heat through for 1 min. 3. Serve in bowls. Garnish with remaining parsley. 22.7g 39.7g 14.7g 383kcal

26 Wimbledon Treat Dessert Serves: 2 4 round Shortbread Biscuits 100g Double Cream 100g Strawberries 1. Reserve 4 strawberries for decoration. Slice remaining strawberries. 2. Place half the sliced strawberries in a bowl & crush them using a fork. 3. Put cream in a large bowl & whisk until forming soft peaks. Fold in crushed strawberries to combine. 4. Place some cream & strawberry mix onto one shortbread, add a layer of strawberry slices, top with cream & sandwich with another shortbread. Repeat. 5. Serve with strawberry garnish. 2.5g 20g 31.5g 374kcal

27 Mini Summer Crumble Dessert Serves: 4 450g Summer Fruits 100g Plain Flour 30g Butter 6 tbsp Caster Sugar 1. Preheat oven on 200c (180 fan), 400f, gas mark Put fruits in pan with sugar & gently heat until sugar has dissolved. Bring to boil & simmer. Remove fruits from pan using slotted spoon. You want a little liquid with the fruit but not too much. 3. In a bowl rub butter into the flour to make breadcrumbs. 4. Place fruit into ramekins & top with breadcrumbs. Bake for mins. 3.7g 50.5g 6.5g 276kcal

28 Gluten Free Carrot Loaf Dessert Serves: g Butter, softened 250g Carrots, grated 200g Caster Sugar 200g gluten-free Self-Raising Flour 140g Sultanas 2 whole Eggs, beaten 50g Mixed Nuts, chopped 1 tsp gluten-free Baking Powder 1 tsp Cinnamon 1. Heat oven to 180c (160c fan), 400f, gas mark 4. Grease and line a 900g/2lb loaf tin with baking parchment 2. Beat the butter & sugar until soft and creamy, then stir in the grated carrot & sultanas. Pour the eggs into the mix a little at a time. 3. Add the flour, cinnamon, baking powder & most of the chopped nuts & mix well. 4. Tip the mix into the loaf tin, then bake for mins or until a skewer poked in the middle comes out clean. 5. Allow to cool in the tin for 15 mins, then remove from the tin and cool completely on a wire rack. 3g 43g 14g 299kcal

29 Gluten Free Chocolate Cake Dessert Serves: 8 85g Butter 85g Golden Caster Sugar 85g Hazelnuts 3 Eggs, separated 85g 70%+ Dark Chocolate, in pieces 1-2 very ripe Pears, peeled & sliced 1 tbsp Butter, for greasing tin 1 tbsp Golden Caster Sugar, for tin 1. To toast hazelnuts use non-stick frying pan & heat them over a low heat until toasted. Takes 1-2 mins. Allow to cool & then grind in food processor. 2. Cut a circle of baking parchment to fit the base of a 25cm loose-bottomed tin. 3. Melt 1 tbsp butter and brush the inside of the tin, then line the base with the parchment & brush again with more butter. 4. Spoon in 1 tbsp caster sugar, swirl it around to coat the base and sides, then tip out any excess. 5. Heat oven to 180c (160c fan), 350f, gas mark Melt the chocolate & butter in a bowl over a pan of hot water, remove from the heat, stir in the brandy & leave to cool. 7. Whisk the egg yolks with the sugar in a large bowl until pale & thick; fold into the chocolate with the hazelnuts. 8. In a separate bowl, with a clean whisk, beat the whites until they reach a soft peak. Stir a spoonful of the whites into the chocolate mix, then carefully fold in the rest of them in 2 additions. 9. Spoon into the prepared tin. Level, then arrange the pears over the mixture. 10. Bake for mins until the pears are soft & the cake is cooked all the way through. Leave to cool in the tin slightly before releasing it, then place on a rack to cool completely. 5g 28g 23g 334kcal

30 Big Pancake Dessert Dessert Serves: 4 3 whole Eggs 1 Egg Yolk 25g Golden Caster Sugar ½ tsp Baking Powder 85g Butter, melted & cooled 300g Self-Raising Flour 200ml Milk 4 tbsp Cherries in Syrup, to serve 1. Beat the whole eggs & yolk with the sugar & baking powder, then add the butter. Beat the flour slowly into the egg mix to make a batter, then pour in the milk & leave to stand in a warm place for 10 mins. Tthe consistency should be like thick custard. 2. Put a frying pan on a medium heat, then rub with buttered kitchen paper. Put large spoonfuls of the mix into the pan - these are thick pancakes, & cook for about 3 mins until bubbles form on top & the edges start to brown. Turn & cook for a further 3 mins. Keep the made pancakes warm & repeat until all the mix is used. 3. Warm the cherries through gently then spoon over the pancakes before serving. 15g 66g 27g 545kcal

31 Sticky Toffee Pudding Dessert Serves: 4 175g pitted dried Dates 85g Self-Raising Flour 150ml Maple Syrup 1 tbsp Vanilla Extract 2 large Eggs, separated 0% Greek Yogurt to serve* * picture shows toffee sauce not calculated, replaced with 0% Greek Yogurt 1. Preheat the oven to 180c (160 fan), 350f, gas mark Put the dates and 175ml water in a pan & simmer for 5 minutes. Tip most into a food processor, add 6 tablespoons maple syrup & the vanilla extract. Blend until smooth. Chop remaining dates. 3. Transfer to a bowl & mix in the egg yolks, followed by the flour. 4. In another bowl, whisk the egg whites until stiff, & fold into the date mixture. 5. Put 1 tablespoon maple syrup into each of four 200ml pudding moulds & add the mixture. Cover each tightly with foil, stand in an ovenproof dish & pour in hot water to halfway up the sides of the moulds. 6. Cook for 1 hour, until a skewer inserted into the centre comes out clean. 7. Uncover, run a knife around the edges, & invert onto plates. Drizzle over yogurt. 7g 73g 4g 339kcal

32 Nutty Orange Dessert Dessert Serves: 4 15g Butter, softened 50g Mixed Nuts, finely chopped 1 tbsp Honey 6 large Oranges 200g Greek Yogurt to serve 1. Heat the butter in a large frying pan. Add the chopped nuts & cook for a few mins until toasted, turning & shaking the pan frequently to prevent them from burning. 2. Drizzle over the honey & stir until nuts coated. Turn out on to a plate & leave to cool (about 5 mins). 3. Using a sharp knife, cut the bottom off each orange, then carefully cut away the skin & pith, following the curve of the fruit. Cut into slices. Arrange on a plate with any juices. Serve with the nuts scattered over& the yogurt to dollop on top. 6g 29g 10g 221kcal

33 Lemon Pancake Stack Dessert Serves: 2 4 Scotch Pancakes 100g Lemon Curd 1 tsp Lemon Rind, grated 30g Cinder Toffee, crumbled 60g 0% Total Greek Yogurt 2 tbsp Runny Honey 1. Put yogurt, lemon curd, lemon rind into bowl & mix. 2. Make pancake sandwich by placing lemon 'cream on one pancake, sprinkle with cinder toffee crumbs, add more lemon 'cream' & top with another pancake. Drizzle with honey before serving. 7g 67.5g 4.5g 339kcal