7.5g. 75.2g. 18.2g. 442Kcal. African Stew Fit Pro Client Recipe System By Karen Ruffle. Main Meal

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1 African Stew Serves: 4 2 largeonions, diced 4 Garlic Cloves, crushed 2 Celery Sticks, finely diced 1 tsp Black Pepper 1 tsp Turmeric powder pinch Ground Cinnamon pinch Ground Ginger 100g Red Lentils 400g tinchickpeas, drained 1 tbsp Vegetable Oil 2 strands Saffron 500mlPassata 28g Parsley, chopped 10g Coriander, chopped 500g Butternut Squash, chopped 500ml Vegan Stock 1 Bay Leaf 50g Orzo Pasta, or other tiny pasta* *use gluten-free if required 1. Heat the oil in a large pan. Sauté the onion until just starting to turn golden. 2. Reduce the heat & add all the spices (EXCEPT the saffron) plus the celery & garlic. Cook gently for another two minutes or so. 3. Add the lentils, chickpeas, saffron, passata, parsley & half the coriander. Add the stock, bring to the boil then reduce to a simmer & cook over a low heat for 15 minutes. 4. Add squash. Cover and simmer for about 30 minutes, or until the squash is tender. Add the pasta & simmer until cooked. Add more stock/water if necessary. 5. Serve garnished with remaining corinader. 18.2g 75.2g 7.5g 442Kcal

2 Slow Cooker Turkey Chilli Serves: 8 1 tbsp. Olive Oil 1 Red Onion, finely chopped 1 Green Bell Pepper, chopped 680g Turkey Mince* Salt & Pepper, to own taste 2 Garlic Cloves, minced 2 tbsp. Tomato Puree 400g tin Chopped Tomatoes 400g tin Black Beans, rinsed & drained 400g tin Kidney Beans, rinsed & drained 400ml Chicken Stock 2 tsp. Chilli Powder 1 tsp. Ground Cumin 1 tsp. dried Oregano *source appropriately for Kosher & Halal 1. In a large frying pan over medium high heat, heat oil. Add onion & pepper & cook until tender, about 4 minutes. 2. Add turkey mince & cook, stirring occasionally, until the turkey is golden & cooked through. Season with salt & pepper then stir in garlic & tomato paste, cook until fragrant, about 2 minutes. Transfer mixture to a slow cooker. 3. To the slow cooker, add the tomatoes, black beans, kidney beans, chicken stock, chilli powder, cumin & oregano. Cook on HIGH for 4 hours, until the chilli has thickened. Check for seasoning & season with salt & pepper to taste. 25.5g 20.7g 2.8g 211Kcal

3 Pumpkin & Cheese Serves: 4 1 small Pumpkin 250g Baby Spinach 200g Gorgonzola Cheese 2 tbsp Olive Oil Salt & Pepper, to own taste 1. Preheat oven to 190c (170 fan), 375f, gas mark 5. Cut top off pumpkin & scoop out seeds, discard. Place pumpking cut side up in roasting pan. Drizzle with oil & bake for mins until tender. 2. Add seasoning to pumpkin hollow. Stuff with baby spinach leaves & top with cheese. Bake for 10 mins or until cheese has melted & spinach wilted. 14.7g 18.5g 21.5g 326Kcal

4 Kickstart Berry Pudding Dessert Serves: 2 100g Raspberries 100g Strawberries 100g Blueberries 100g Blackberries 1½ tsp Chia Seeds 1. Place fruit & chia seeds in a blender & blend until smooth. 2. Spoon into glasses, jars or bowls & chill for 15 mins or more before serving. 2.5g 23g 2g 120Kcal

5 Slow Cooker Beef Curry Serves: 6 1 tbsp Sunflower Oil 1kg Stewing Steak, cut in chunks* 2 Onions, diced 4 Garlic Cloves 1 tsp fresh Ginger, diced 2 Chillies, sliced 2 tsp Cumin 1 tsp Ground Coriander 1 tsp Turmeric 1 tsp Salt ½ tsp Ground Black Pepper 4 Cardamom Pods 4 Cloves 125ml Beef Stock 1 Bay Leaf *Kosher & Halal if meat appropriately sourced 1. Heat the oil in a large frying pan & brown the beef in batches. Transfer the beef to the slow cooker but keep the pan for the next step. 2. Add onions to pan & cook until softened, about 3 to 5 minutes. Stir in garlic, ginger, chillies, cumin, coriander, turmeric, salt, pepper, cardamom & cloves. Cook for one minute. Add stock and bay leaf and bring to a simmer. 3. Pour the onion mixture over the beef in the slow cooker & stir. Cover & cook on LOW for 8 to 10 hours until beef is very tender. 36g 2.6g 11.1g 255Kcal

6 Kickstart Aubergine Tagine Serves: 4 2 Aubergines, cut into chunks 2 Courgettes, cut into chunks 2 Onions, chopped 2 tsp Ras el Hanout 2 tsp Smoked Paprika pinch Saffron 300ml Vegetable Stock 2 Preserved Lemons 120g dried Apricots, halved 200g Tomatoes, chopped 2 tbsp freshly grated Ginger 3 tbsp Olive Oil 1 tbsp Runny Honey Salt & Pepperto own taste 1. Finely chop the rind of both preserved lemons & chop the pulp of one preserved lemon. 2. Brown the aubergines in 2 tbsp oil so they re golden on all sides, but not soft in the middle. 3. Heat a heavy-based shallow lidded pan or flameproof tagine with the remaining oil, then add the onions, ginger & spices. Fry gently until softened & golden. 4. Meanwhile, add the saffron to the stock to soak. Stir the preserved lemon rind & pulp, apricots, tomatoes, honey into the onions with the saffron stock. 5. Add the aubergines & courgettes to the pan. Cover with a lid & simmer for 30 mins. Season to own taste before serving. 3.2g 34.2g 12g 258Kcal

7 Pumpkin Frittata Serves: 4 600g Pumpkin, cut into cubes 2 tbsp Olive Oil 100g Curly Kale 4 large Eggs 4 Egg Whites 150gQuark 75g Soft Goats Cheese, cubed 25gParmesan, grated 100g Chorizo, thinly sliced 150g Light Garlic & Herb Soft Cheese 1. Preheat oven to 220c (200 fan), 450f, gas mark Toss pumpkin cubes in half of the olive oil & place in roasting dish. Cook in oven for 25 mins. 3. Bring saucepan of salted water to the boil. Add kale. Cook for 3 mins. Drain. Pat dry with kitchen towel. 4. When pumpkin cooked, remove from oven & set aside. LOWER oven to 200c (180 fan), 400f, gas mark In a food processor belnd together the quark, soft cheese, eggs, egg whites & parmesan. Dispense to large bowl. 6. In an ovenproof large frying pan, heat remaining oil & stir-fry kale for 3 mins. Add kale & pumpkin to egg mix & stir in. 7. Pour egg mix into large frying pan, dot over the cubes of goats cheese & chorizo slices. Cook over a medium heat for 2 mins before baking in oven for mins. Cover top with tin foil if browning too quickly. 8. Serve in wedges with fresh green salad. 31.7g 16g 32.2g 481Kcal

8 Cheats Fish Curry Lunch Serves: 6 2x400ml tin Coconut Milk 100ml Fish Stock 2 tbsp Lemongrass Paste 2 tbsp Ginger Paste 1 x 28g pack fresh Lime Leaves 1 x 200g pack Baby Corn & Mangetout 1 kg White Fish, fillet & large chunks 2 Limes, zest & juice only 2 tbsp Thai Fish Sauce 1. Pour coconut milk & stock into a large saucepan. Stir in lemongrass & ginger paste. Crumble lime leaves to release flavour & then add them to the pan. 2. Half baby corn lengthways & add to pan with mangetout. Bring to simmer & cook for 5 mins. 3. Add fish & lime zest. Cook gently for a few mins. Stir in lime juice & thai fish sauce. Allow to cook for 1-2 mins before serving. 32g 8g 25g 388Kcal

9 Kickstart Banana Bread Snack Serves: g Wholemeal Flour 100g Self-Raising Flour 1 tsp Bicarbonate of Soda 1 tsp Baking Powder 300g mashed Ripe Bananas 4 tbsp Runny Honey 150ml 0% Greek Yogurt 3 Eggs, beaten 1 tsp Butter, melted 1. Heat oven to 160c (140 fan), 325f, gas 3. Grease with melted butter & line a 2lb loaf tin with baking parchment (allow it to come 2cm above top of tin). 2. Mix the flours, bicarb, baking powder in a large bowl. 3. Mix the bananas, honey, eggs & yogurt. Quickly stir into dry ingredients, then gently scrape into the tin. 4. Bake for 1 hr 10 mins-1 hr 15 mins or until a skewer comes out clean. 5. Cool in tin on a wire rack. Eat warm or at room temperature. 6g 24g 2g 138Kcal

10 Stuffed Pumpkin Serves: 4 1 Pumpkin 200g Basmati Rice 150g Gruyere Cheese, grated 2 tbsp Chilli & Garlic Oil 1. Preheat oven to 190c (170 fan), 375f, gas mark 5. Pierce the pumpkin & bake for 60 mins or more until flesh is tender. Leave until cool enough to handle. 2. Cook rice according to packet instructions & drain. 3. Slice top off pumpkin & discard the seeds. Scoop out & chop the flesh. 4. Heat oil in non-stick frying pan & cook pumpkin felsh for 5-8 mins. Reserve 60g of the cheese & add the rest to the frying pan along with basmati rice. Mix well. 5. Pile the mix into the pumpkin shell, place in a baking tin. Sprinkle top with remaining cheese & bake for 20 mins. 19g 63g 19.7g 506Kcal

11 Beetroot, Leek & Apple Soup Lunch Serves: 4 2 tbsp Olive Oil & 10g Dill 2 Leeks, finely sliced 2 Garlic Cloves, sliced 1¼ litres Vegetable Stock 1kg Beetroot, peeled & chopped into 1.5cm cubes 35g fresh Horseradish, peeled & finely grated 1 Apple, chopped Lemon Juiceto taste 4 tbsp Crème Fraîche to serve Dumplings (optional) 150g Self-Raising Flour, plus extra to dust ½ tsp Salt 75g cold Butter, cubed, plus extra to grease 10g Dill, finely chopped, plus sprigs to serve 10g Chives & 10g Parsley, finely chopped Nutrition Info includes dumplings 1. Heat the oil in a large saucepan over a low-medium heat. Add the leeks & garlic. Cook gently for minutes until very soft. 2. Add the stock & the beetroot to the pan, bring to the boil, then reduce to a simmer. Cover & cook for about 45 minutes until the beetroot is tender. 3. Remove the saucepan from the heat, uncover & leave to cool slightly. 4. Whizz the soup in a blender, in batches, until smooth. Adding the horseradish, dill & apple to one of the batches. 5. Return to the pan, season with lemon juice, salt & pepper. (Optional) 6. Heat the oven to 200c (180 C fan), 400f, gas mark To make the dumplings, sift the flour & salt into a food processor, then add the butter &pulse briefly until the mixture resembles breadcrumbs. Tip into a bowl. 8. Using your fingers stir in the herbs. Add cold water a tablespoon at a time, mixing it in with your fingertips, until the dough just binds together. Tip the dough onto a lightly floured work surface and knead briefly. Pinch off pieces the size of a 50p coin & roll into balls. 9. Lightly grease a large baking sheet, then put the dumplings on it, spaced a little apart. Bake for minutes until slightly puffed & golden. 10. Warm the soup if needed, then serve in bowls topped with a dollop of crème fraîche, the herb dumplings (if using) & extra dill sprigs. 11.9g 54.3g 22.8g 470Kcal

12 Hot Thai Tofu Curry Serves: 4 1 tbsp Coconut Oil, melted 1 large Onion, finely chopped 1 tsp Hot Chilli Powder 20g Thai Red Curry Paste 100ml Vegetable Stock 1 tbsp Soy Sauce 300ml reduced-fat Coconut Milk 3 medium Carrots, chopped in chunks 2 medium Red Peppers, sliced 350g firm Tofu, cut into 2cm cubes 2 tbsp fresh Coriander, chopped 1. Heat the oil in a large pan. Add the onion & stir over a moderate heat for 7 8 minutes until softened. Stir in the curry paste & chilli powder. Cook for a few more seconds. 2. Add the carrots & stir to coat in the curry paste. Gradually add the stock, soy sauce & coconut milk. Bring to a gentle simmer & cook for 10 minutes. Carefully stir in the red peppers & tofu. Bring back to simmering point, then cover & cook for 5 6 minutes until the vegetables are tender. 3. Stir in the chopped coriander & serve straight away. 7.7g 18.2g 16g 206Kcal

13 Overnight Rhubarb Oats Breakfast Serves: 2 100g Rhubarb, in chunks 230ml fresh Orange Juice 3 tbsp Stevia 350mlSemi-skimmed Milk 100g Rolled Oats* ½ tsp Ground Cinnamon *use gluten-free if required 1. In a saucepan boil the rhubarb in the orange juice & stevia. Stir frequently until rhubarb is soft, about 5 mins. 2. Mix the oats with the cinnamon. Add to jars, pour in the milk & top with rhubarb & leave in the fridge overnight. 13g 56g 7.5g 135Kcal

14 Cinnamon Porridge Breakfast Serves: 1 40g Porridge Oats* 2 tbsp Chia Seeds ½ tsp Ground Cinnamon 150g Skyr, Icelandic Yogurt *use gluten-free if required 1. Microwave oats with 220ml water for seconds or cook in a pan for 3-4 minutes. 2. Let cool slightly & stir in remaining ingredients. 22g 43g 7g 324Kcal

15 Cheese & Potato Soup Lunch Serves: 4 500g Potatoes. cubed 1Onion, thinly sliced 1 Head of Celery, thinly sliced 900ml Vegetable Stock 150ml Single Cream 150g Stilton 50g Butter,diced 1. In a large pan, melt butter, add onion & celery. Cover & cook on low heat fo 10 mins. 2. Add potatoes, cover & cook for a further 10 mins. 3. Next add the stock, cover & simmer for 20 mins. Allow to cool a little. 4. Liquidise half the soup with the cheese & cream until smooth. Return to pan, stir & gently warm through. Serve immediately. 14g 27g 23.2g 373Kcal

16 Vegan Katsu Curry Serves: 4 600g Quorn Pieces 1 tbsp Coconut Oil 1 Onion, chopped 5 whole Garlic Cloves, peeled ½ tsp Root Ginger, finely chopped 2 Carrots, peeled and chopped 1½ tbsp Medium Curry Powder ½ tsp Garam Masala 1 tbsp Soy Sauce 200mls Vegetable Stock 400mls reduced fat Coconut Milk 2 tsp Maple Syrup 1 Bay Leaf 1 tbsp Oil ½ tsp of zest & juice of Lime 2 tbsp Coriander, chopped Salt & Pepper to season 1. Heat the coconut oil in a pan, add the onion, garlic, ginger & sauté for 2 minutes. Stir in the carrots & sweat slowly for 15 minutes with the lid on, stirring occasionally, until softened & starting to caramelise. 2. Stir in the curry powder and garam masala and cook for 1 minute. Pour in the soy sauce, vegetable stock, coconut milk, maple syrup & bay leaf. Bring to the boil, then reduce the heat & simmer for 20 minutes. 3. Remove the bay leaf & blend the sauce until you achieve a smooth consistency, then return to a low heat. 4. Heat 1 tbsp of oil over a medium heat and cook the Quorn Pieces for 8 minutes. 5. Add the cooked Quorn Pieces to the sauce along with the lime zest, juice and coriander, then season to taste with salt & freshly ground black pepper. 23.2g 27.2g 18.5g 369Kcal

17 Vegan Blueberry Breakfast Muffins Breakfast Serves: g Plain Flour 1 tsp Baking Soda 200g Brown Sugar 3 ripe Bananas, mashed 150g Blueberries 60ml Coconut Oil, melted 1. Preheat oven to 180c (160 fan), 350f, gas mark In a small bowl mix together the mashed banana, oil & suger. 3. In a large bowl mix the flour & baing soda. 4. Add the banana mix to the dry ingredients & mix together. Next add & gentle mix in the blueberries. 5. Spoon the muffin mixture into paper cases or a silicon muffin pan. Bake for 25 minutes. Makes 12. 4g 52g 5.3g 272Kcal

18 Sunshine Bars Snack Serves: g dried Tropical Fruit pieces 150g gluten free Porridge Oats 85g unsweetened Desiccated Coconut 50g blanched Almonds 50g Sesame Seeds 125ml Honey 100g Butter 1. In dry non-stick frying pan over low heat, gently fry almonds & sesame seeds until toasted. Stir frequently. 2. In a small pan gently warm honey & add butter. Melt together & stir to combine. 3. In a large bowl combine dry ingredients & pour on syrup. Quickly combine together so the mixture is moist. 4. Using a square 20cm baking tin, quickly press mix in & even thickness. Score into 18 bars. Leave for 2 hours in fridge to set. 5. Cut the bars. Bars can be wrapped in foil & frozen until needed. 2.6g 21.2g 11.6g 199.6Kcal

19 Bulking Berry Smoothie Snack Serves: 1 200g Frozen Mixed Berries 225g Spinach 125g Low-fat Plain Yogurt 60g Vanilla Powder 1 tbsp Walnuts 1 tbsp Ground Flaxseed 340ml Water 1. Blend all the ingredients together in a high-powered blender. Serve immediately. 57g 54g 11g 543Kcal

20 Chicken Curry in a Hurry Serves: 1 1 Pre-cooked Chicken Breast, chopped 200g tinchickpeas 1 small pot Half- Sour Cream 1 tsp Curry Powder ½ tsp Turmeric 1. Mix together the cream with the spices. 2. Use a microwave safe container, Mix the chicken, chickpeas & sauce. 3. Microwave on high for 2 minutes. Stir & rest for 1 minute. Microwave for 1 minute. 71g 41g 15g 608Kcal

21 Blackberry Crumble Muffins Snack Serves: g Plain Flour, plus a little extra for dusting 1 tbsp Baking Powder pinch of Salt 190g Caster Sugar 210ml Milk 1 large Egg, beaten 100g Butter, melted 1 large Lemon, finely grated zest only 250g Bramley Apple 150g Blackberries For crumble topping 15g Butter 25g Plain Flour 15g Demerara Sugar 1. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Line a 12-hole muffin tray with paper muffin cases. 2. Make the crumble topping. Rub the butter into the flour until it resembles fine breadcrumbs. Stir in the sugar & work the mixture with your fingers. 3. For the muffins, sift the flour, baking powder & salt into a mixing bowl and stir in the sugar. In another smaller bowl, beat the milk with the egg, melted butter & lemon zest. 4. Peel, quarter & core the apple & cut into blackberry-size pieces. 5. Stir the wet mixture into the flour & sugar mixture until combined. Stir in the apple & blackberries. 6. Spoon the mixture evenly into the paper cases & sprinkle over the crumble topping. Bake for minutes until risen & golden. Cool for 5 minutes, then serve warm if desired. 7. Store in airtight tin. Can be used for breakfast on the go or a snack. Can be individually wrapped & frozen. Defrost one overnight for next day. 16g 42.7g 9.6g 321Kcal

22 Malabar Prawn Curry Serves: 2 350g King Prawns, shelled & deveined 3 tbsp Vegetable Oil 2 tsp Black Mustard Seeds ½ tsp Fenugreek Seeds 120g Onions, finely diced 1 Green Chilli, slit lengthwise 15 Curry Leaves 4 Garlic Cloves, ground to a paste 1 tsp Mild Chilli Powder 1 tsp Turmeric Powder 180g Tomatoes, finely chopped 4 tbsp Tamarind Paste Salt to own taste 2 tsp Ginger, grated Coriander for garnish 150ml Water 1. Heat the oil in a heavy bottom saucepan on a medium heat. Add the mustard seeds & let them splutter. 2. Now add the fenugreek seeds & onions. Fry for a minute & add the green chilli along with half the curry leaves. Continue to fry for 8-10 minutes over a medium heat until the onion begins to change colour to a light brown. 3. Add the garlic paste & stir for 30 seconds. Add the powdered spices & fry for a further 10 seconds making sure it doesn t burn. 4. Add the tomatoes and continue to cook until they soften for 6 minutes. Mash with the back of the spoon & add water along with the tamarind paste. Season to taste. Lower the heat and bring to simmer for 2 minutes. 5. Add the prawns & cook over a low heat for 6-7 minutes with the lid on stirring half way through. Turn the heat off & add the ginger along with the remaining curry leaves & coriander. 27.5g 24.5g 23g 415Kcal

23 Easy Cauliflower Mash Side Serves: 1 1 small Cauliflower 1 tsp driedherbs, own choice Salt & Pepper to own taste 1. Chop cauliflower into small bite-size pieces. Place in microwave safe bowl. Sprinkle with a little water. Cook on high for 8-10 mins. 2. Using a fork mash down the cauliflower a little & cook on high for 8-10 mins. 3. Using a masher, mash cauliflower to smooth in own juices. Add generous amounts of seasoning & herbs. Stir in & microwave for 2-3 mins. 5g 13g 1g 81Kcal

24 Simple Chicken Tagine Serves: 6 12 large skinless Chicken Thighs 1Fennel Bulb, sliced 1 Onions, cut into wedges 3 Tomatoes, quartered 300gSweet Potatoes, diced 50g Sultanas 8 Ready-to-Eat Apricots 100gGreen Olives, pitted 3 tbsp Olive Oil 400ml Chicken Stock small bunch Fresh Coriander, chopped 1 tsp Cumin 1 tsp Ground Coriander 1 tsp Ginger 1 tsp Paprika 1 tsp Turmeric 1. Slash chicken thighs 2-3 times each with a knife. Mix spices with half the olive oil & rub over the chicken. Cover & marinate overnight in the fridge. 2. Heat remaining oil in large saucepan. Add chicken pieces & fry for 4-5 mins until golden. Add onion, garlic & fennel. Continue to fry for a further 2-3 mins. 3. Add all the remaining ingredients except the fresh coriander. Cover & simmer for 90 mins. 34.5g 29.8g 44g 653Kcal

25 Slow Cooker Cherry Pork Serves: 8 2.5kgPork Joint 1kg Cherries, hulled 50g Maple Syrup 25g Honey 3tsp Orange Zest 2tsp ground Cloves 2tbspCinnamon 2tspNutmeg Salt & Pepper to own taste 1. Turn slow cooker on HIGH. 2. Place pork joint in bottom of slow cooker and season with salt & pepper. 3. In a bowl combine the cinnamon, nutmeg, cloves, orange zest & syrups. Mix well. Pour over the meat. 4. Next add the cherries & place lid on slow cooker. Cook on LOW for 10 hours. 44.1g 23.7g 15.5g 410.7Kcal

26 Muesli with Black Cherry Breakfast Serves: 12 For muesli (makes 12 servings) 100g Oat Flakes 30g Bran 2 tbsp Sunflower Seeds 2 tbsp Pumpkin Seeds 2 tbsp Linseed 2 tbsppoppy Seeds 2 tbsp Almonds 2 tbsp Hazelnuts 2 tbsp Coconut Flakes 50g Ground Almonds For base & topping 100g 0% Total Greek Yogurt 10 Black Cherries, stoned or 10 Strawberries, handful Blueberries/Raspberries 1. Mix together muesli ingredients & store in air-tight container. 2. When making for 1 person, measure out 30g of muesli mix & layer with yogurt & fruit. 16.4g 45.2g 9.4g 331Kcal

27 Slow Cooked Beef Stew Serves: 4 800gCasserole Beef, chunks 2 tbsp Olive Oil 2 Onions, chopped 2 sticks Celery, chopped 2 Garlic Cloves, crushed 2 Bay Leaves 2 tbsp Tomato Puree 3 Carrots, peeled & chopped 200gCeleraic, peeled & chopped 1 tsp English Mustard 500ml Beef Stock 1. Preheat oven to 160c (140 fan), 325f, gas mark In a large saucepan heat oil & gently fry onions for 6 mins. Add celery, garlic, bay leaves & cook for 2 mins. Next add tomato puree & fry for a further minute. 3. Add the meat & stock. Bring to the boil & stir everything together. Scrape in contents from bottom of pan if necessary. 4. Add chopped carrots & celeraic. Cover pan with lid & allow to cook for five mins. 5. Transfer contents to oven-proof dish (if pan is not oven-proof) and cook for 3 hours. Stirring occasionally. Stir in mustard before serving. 72.7g 20.2g 11.5g 476Kcal

28 Easy Tuna Bake Serves: 4 350g dried Pasta 1 tbsp Olive Oil 200g small Button Mushrooms, halved 6 Spring Onions, sliced 200g low-fat Soft Cheese with Garlic & Herbs 4 tbsp Semi-Skimmed Milk 100g frozen Broccoli Florets 150g frozen Sweetcorn 350g tin Tuna, drained 40g reduced-fat Cheddar Cheese, grated 1. Preheat the oven to 220c (200 fan), 425f, gas mark Cook the pasta in boiling salted water according to the pack instructions. 3. Meanwhile, heat the olive oil in a large frying pan & cook the mushrooms & spring onions for 5 minutes or until tender. Stir in the soft cheese, milk, broccolii & sweetcorn. Heat gently, stirring occasionally, until the cheese has melted & combined with the milk to make a sauce. Stir in the tuna. 4. Drain the pasta & mix with the tuna sauce. Transfer to a baking dish & sprinkle with grated cheese. Bake for 10 minutes or until lightly browned. 38.2g 81.2g 10g 568Kcal

29 Simple Honeyed Salmon Lunch Serves: 2 2 Salmon Fillets 2 tbsp Honey 2 tbsp Sesame Seeds 1. Preheat oven to 160c fan, 180c normal, gas mark 4, 350f. 2. Line baking tray with tin foil. Place salmon fillets on the tray. 3. Rub a tbsp. of honey into the flesh of the salmon. Sprinkle with sesame seeds. Bake for 10 mins. 29.5g 18g 9g 271Kcal

30 Red Lentil Dahl Serves: 2 200g driedred Lentils 2Onions, chopped 2 tbsp Curry Powder 1 tsp Ground Cumin 1 tspsmoked Paprika 1 tbspolive Oil large tin Chopped Tomatoes 850mlVegetable Stock 1. Heat olive oil in large saucepan over a medium heat. Add onions & lightly fry for 2 mins. Stir in dry lentils & curry powder, cumin, paprika. Stir. 2. Add tomatoes & stock. Bring to the boil. Reduce to a simmer for mins until lentils are soft. Season & serve immediately. 25g 64.5g 7g 421Kcal

31 Slow Cooker Abruzzi Lamb Serves: 4 750gLamb, cubed 75g Pancetta, diced 1 tbsp Olive Oil 2 Garlic cloves, chopped 2 tbsp Plain Flour 150mlLamb Stock 150ml Red Wine 1 tbsp Tomato Puree 250g Cherry Tomatoes 2-3 sprigsrosemary 1. Turn slow cooker onto low. 2. In large non-stick frying pan heat oil & brown lamb in batches. Transfer to slow cooker. 3. In same pan fry pancetta & onion util lightly browned, about 5 mins. Add garlic & cook for further 2 mins. 4. Stir in flour & gradually pour in stock. Continue to stir. Next add tomato puree, sugar & rosemary. Bring to the boil. Pour over the lamb. Add the tomatoes. Cover & cook for 8-10 hours. 43g 6.5g 18.2g 403Kcal

32 Easy High- Meatloaf Serves: 6 400g lean Pork Mince 400g Turkey Mince 100g Onion, grated 1 Courgette, grated 2 Garlic Cloves, crushed 1 Egg, beaten 50g dried Breadcrumbs 2 tbsp Tomato Ketchup 1 tsp Cumin 1 tsp dried Coriander ¾ tsp Garlic Powder ½ tsp Cayenne Pepper 2 tsp Dijon Mustard ½ tsp Black Pepper ½ tsp Salt Olive Oil Spray 1. Preheat oven to 190c (170 fan), 375f, gas mark 5. Spray a non-stick loaf tin. 2. Using a paper towel squeeze excess juice from grated courgette. 3. In a bowl mix together all the ingredients. This is easier using your hands rather than a kitchen implement. 4. Fill the loaf tin with the mix & bake for at least 1 hour. Allow to cool a little before releasing from tin & cutting. Serve 1 ichunky slice per person. This recipe makes 6 thick slices. 30g 4.1g 5g 182Kcal

33 Simple Bars Snack Serves: 4 130gOats, gluten free if desired 2 scoops Vanilla Whey 1 tsp of Vanilla Extract 1 mediumbanana, mashed 125ml tinned Coconut Milk 25gRaisins 1. Mix all the indgredients together. 2. Line a shallow rectangular baking tin with greaseproof paper. Add mixture & flatten. Chill in fridge for 30 mins. 3. Heat oven to 180c (160 fan), 350f, gas mark 4. Bake bars for 20 mins. 4. Allow to cool slightly before cutting into four. 17.2g 36.2g 3.5g 244Kcal

34 Pear & Cinnamon Crumble Dessert Serves: 4 4 Pears, peeled, cored & chopped 1 tbsp Stevia Crumble Topping 50gButter 6 tbsp Stevia 100g gluten-free Rolled Oats 1 tsp Cinnamon 1. Preheat oven to 190c (170 fan), 375f, gas mark Put pears, stevia & 2 tbsp water in a saucepan. Cook gently for 5-8 mins until pears have softened. Using slotted spoon decant pears into individual ramekins. 3. Tip all the crumble ingredients into a food processor & pulse unti the mixture resembles breadcrumbs. Sprinkle the crumble over the pears & bake for 20 mins. Serve immediately. 4.7g 42g 9g 268Kcal

35 Oat Smoothie Breakfast Serves: 4 150ml Natural Yogurt 3 small Bananas, thickly sliced 400g Strawberries 4 Oranges, juice only 1 tbsp Honey 2 handfuls Porridge Oats 1. Put everything in a high-powered blender & whizz until smooth. Pour into 4 glasses & serve immediately. 6g 41.4g 2.8g 215Kcal

36 Slow Cooker Oatmeal Breakfast Serves: 4 100gRolled Oats 250mlCoconut Milk 50gDesiccated Coconut, unsweetened 1Vanilla Pod, scraped 1 tbsp Coconut Oil ¼ tsp Salt 2 Bananas, mashed 50g Maple Syrup 50g choppedpecans 1. Put Slow Cooker on low. Grease the inside with 1 tbsp of coconut oil. Combine oats, milk, coconut, vanilla & salt together & pour into slow cooker. Cover & cook on low for 7-9 hours. 2. In the morning, stir in mashed bananas, maple syrup & pecans. Serve immediately. 5.2g 38.2g 23.5g 385.1Kcal

37 Easy Cooked Breakfast Breakfast Serves: 4 4 Minute Steaks 4 Large Eggs, beaten 1 tbsp Olive Oil 20 Asparagus Spears handful Salad Vegetables, if required * Kosher & Halal if meat prepared correctly 1. Steam asparagus for 5-6 minutes until al-dente. 2. Meanwhile in non-stick frying pan, lightly scramble the eggs takes 3-4 mins. Take eggs off heat before fully scrambled as will continue to cook in a hot pan. 3. Heat a griddle pan brushed with oil until very hot & lightly smoking. Add the steaks & cook for 15 seconds on each side. Serve immediately, adding a salad garnish if required. 31g 8g 13g 270Kcal

38 Pears with Nut Butter Snack Serves: 1 1 ripe Pear, sliced 1tbsp Peanut Butter 50g Quark 1. In a bowl beat together the peanut butter & the quark. 2. Spread the nut butter mix on slices of pear & serve as a quick snack. 10g 31g 8g 236Kcal

39 Mussel Risotto Serves: 4 900g fresh Mussels 275g Risotto Rice 2 tbsp Double Cream 2 tbsp Coriander, chopped Salt & Pepper to own taste 1. Scrub mussels discarding any that don't close when shrply tapped. Place in large pan. Add 120ml water & seasoning. Bring to boil. Cover & cook for 4-5 mins, shaking pan occasionally. 2. Drain, reserving the liquid & discarding any mussels that haven't opened. Shell most, leaving a few in shells for decoration. 3. Make risotto according to packet instructions using the cooking liquid from the mussels & making up the volume with extra water if required. 4. When risotto is three quarters cooked, add the shelled mussels to the pan. Add the coriander. Recover the pan without stirring. 5. When cooked. Remove risotto from heat, stir in cream, cover & allow to rest for a couple of mins before serving. Garnish with mussels in shells. 31.5g 63g 9.2g 511Kcal

40 Moroccan Vegetable Stew Serves: 4 400g tin Chopped Tomatoes 400g tin Chickpeas, drained & rinsed 1 mediumonion, chopped 2 small Leeks, chopped 2 Peppers, chopped 375g Sweet Potatoes, chopped 1 Orange, juice only 50gMixed Nuts, chopped 100g dried split Red Lentils 1 tbspolive Oil 2 large Garlic Cloves, chopped 2 tsp Ground Coriander 2 tspground Cumin 1 tsp Smoked Paprika small pinch Chilli Flakes 10-15g fresh Coriander, chopped 1. Heat the oil in a large flameproof casserole or saucepan & gently fry the onion & leeks for mins until well softened, stirring occasionally. Add the garlic and cook for 2 mins more. 2. Stir in the ground coriander, cumin, chilli & smoked paprika. Cook for 2 mins, stirring occasionally. Add the chopped tomatoes, peppers, chickpeas, lentils, sweet potatoes, orange peel and juice, half the nuts and 400ml/14fl oz water and bring to a simmer. Cook for 15 mins, adding a splash of water if the stew looks too dry, and stir occasionally until the potatoes are softened but not breaking apart. 3. Remove the pan from the heat and ladle the stew into bowls. Scatter with coriander and the remaining nuts. 18g 63g 14g 482Kcal

41 Slow Cooker Kashmiri Chicken Serves: 4 500g skinless Chicken Thighs 2 large Onions, quartered 3 Garlic Cloves 4cm Root Ginger, peeled 1 Red Chilli, deseeded 1 tsp Olive Oil 1 tsp Cumin Seeds, crushed 1 tsp Fennel Seeds, crushed 4 Cardamom Pods, crushed 1 tbsp Paprika 1 tsp Turmeric pinch Ground Cinnamon 300ml Chicken Stock 2 tbsp Tomato Puree Garnish 4 tbsp Free Fromage Fraise fresh Coriander, chopped 1. Blend the onions, garlic, ginger & chilli in a food processor. 2. Cut each thigh into 4 pieces. Heat oil in large pan & brown the thighs. Once browned set aside. 3. Add the onion paste, tomato puree & spices to the pan. Cook for 2-3 mins. 4. Place thighs, paste & stock in slow cooker. Mix together. Cover & cook on HIGH for 5-7 hours. 5. Serve with formage fraise & corinader. Swirl into the curry before eating. 19g 10g 20g 296Kcal

42 Mince & Potato Pie Serves: 4 450gLean Beef Mince 2 Onions, finely chopped 1Garlic Clove, crushed 600ml Beef Stock 2 tbspplain Flour 1kg Potatoes, thinly sliced 1 tbsp Soy Sauce 2 tsp Thyme, chopped 1. Preheat oven to 190c (170 fan), 375f, gas mark Preheat non-stick frying pan. Add mince beef & dry-fry over medium heat until it changes colour.set aside. 3. Using same pan, add onions & garlic and fry for 2-3 mins until soft. Add thyme & return beef to the pan. Add 2 tbsp stock & sprinkle flour on top. 4. Mix well, cooking over low heat for one min. Gradually add remaining stock. Gentle simmer for 10 mins allowing mix to thicken. 5. Add one thin layer of potatoes to base of oven-proof dish. Cover with mince. Top with remaining potatoes & brush over soy sauce. Bake in oven for mins. Serve with freshly steamed green vegetables. 25g 52.7g 14g 437Kcal

43 Microwave Carbonara Serves: 2 4 rashers Smoked Back Bacon 100g Spaghetti 50g Frozen Peas 3 large Eggs 100ml Single Cream 25g grated Parmesan cheese a little grated Nutmeg Sea Salt & freshly Ground Black Pepper 1. Boil a kettle of water. Snap the spaghetti in half & place it in the bowl. Pour over enough boiling water from the kettle to fill half the bowl, cover with an upturned plate. 2. Cook on HIGH for 7 minutes. Stir in the peas & leave to stand for 2 minutes. 3. Meanwhile, chop the bacon & put in a small micro-proof bowl, cover with a piece of kitchen paper to prevent splattering. Cook on HIGH for 1 minute 30 seconds, stirring once. Transfer to a plate and set aside. 4. Beat the eggs, cream & cheese together with the nutmeg & seasoning. 5. Drain the pasta in a colander, return it to the bowl, stir in the bacon & egg mixture. 6. Cook on HIGH for 2 mins, stirring once. Leave to stand for 2 mins. 7. Serve in bowls with a little more nutmeg grated & ground pepper over the top 29.5g 22g 26.5g 445Kcal

44 Slow Cooker Prawn Pilau Serves: 4 300gBasmati Rice, rinsed clean 150g cooked peeled Prawns 1 small Onion, finely diced 140gfrozen Peas 1 Red Chilli, diced 2 tbsp Korma Paste 700ml Chicken Stock 1. In a large frying pan cook the onions with the curry paste for 4-5 mins until onions soft. Scrape into slow cooker pot along with rice & mix together. Add the stock & cover & cook on HIGH for 2-3 hours. 2. Stir in prawns, peas & chilli. Cover & cook again for 30 mins on LOW. Fluff the rice with a fork on serving. 18g 65g 3g 340Kcal

45 Italian Meatballs in Tomato Sauce Serves: 4 225g lean Mince Beef 4 Sicilian-style Sausages 2 x 400g tinchopped Herb Tomatoes 1. Put mince in a bowl. Remove suasages from their skins & mix the two meats thoroughly together. 2. Shape the mixture into balls about the same size as large walnuts. Cover & chill for 30 mins. 3. Preheat oven to 180c (160 fan), 350f, gas mark Place meatballs in large shallow ovenproof dish & pour over the chopped tomatoes. Bake for 40 mins, stirring once or twice, until they are cooked through. 24.7g 21.2g 25g 409Kcal

46 Goats Cheese & Beetroot Omelette Lunch Serves: 1 2 large Eggs 1 tsp Olive Oil 30g Goats Cheese, crumbled 1-2 Spring Onions, diced 1 small Cooked Beetroot, halved & sliced Salt & Pepper, to own taste 1. Put oil into non-stick frying pan & gently heat. 2. In a bowl, whisk eggs & add spring onions & goats cheese. 3. Pour into frying pan & top with sliced beetroot. Season to own taste & allow to cook for 3-5 minutes. 4. Meanwhile heat the grill. 5. Once omelette has set & nearly cooked through, finish off the omelette under the grill, takes 1-2 minutes. Serve immediately. 19g 7g 30g 374Kcal

47 Eggs in Cheese Sauce Lunch Serves: 4 400ml semi-skimmed Milk 2 tbspplain White Flour 50gParmesan Cheese, grated 8Eggs, hard boiled 1 tbsp Dijon Mustard Pepper to own taste 1. Gently heat milk in medium sized saucepan. Sprinkle in flour & beat smooth usinf a ballooon whisk. As sauce thickens keep whisking. Do not allow milk to boil but bring the temperature up to just below boiling. Whisk in mustard. 2. Take pan off the heat & stir in parmesan cheese. 3. Cut the boiled eggs in half & place in oven-proof dish. Pour over the sauce & finish by grinding over pepper to own taste. 4. Bake in an oven at 180c (160 fan), 350f, gas mark 4 for 20 mins. Serve immediately with green vegetables. 21g 11g 20g 309Kcal

48 Fig Stuffed Chicken Lunch Serves: 1 1 skinless Chicken Breast 30g dried Figs, coarsely chopped 15g Blue Cheese 1 tbsp Walnut Oil 1Tomato, chopped 1. Preheat oven to 190c (170 fan), 375f, gas mark In a food processor pulse together the dried figs, blue cheese & olive oil. 3. Using a sharp knife cut a horizontal pocket into the chicken breast. Stuff with date mix. 4. Wrap the breast firmly with tin foil. Bake for 35 mins until cooked through. serve immediately with salad or steamed green vegetables. 43g 17g 23g 356Kcal

49 Irish Stew Serves: 6 200g Streaky Bacon, diced 900g stewinglamb, large chunks 5 medium Onions, sliced 5 Carrots, peeled & chopped 3 Bay Leaves 1 tbsp dried Thyme 100g Pearl Barley 850ml Lamb Stock 6 medium Potatoes, large chunks 1 tbsp Olive Oil 1. Preheat oven to 160c (140 fan assisted), 325f, gas mark Heat oil in large sauce pan over a medium heat. Add bacon & cook for 4 mins. Add lamb & cook for a further 6 mins until brown. Remove bacon & lamb. Place to one side. 3. Add onion & carrots to frying pan. Cook for 5 mins. Return meat to pan. Add stock, herbs, bay leaves & pearl barley. Bring to a simmer. 4. Transfer the meat to a casserole dish. Sit potatoes on top of the meat. Cover with a lid. Place in the oven & cook for 1 hour 30 mins until the potatoes are soft. Serve with fresh steamed green veg. 42g 40g 20.5g 512.5Kcal

50 Pumpkin Soup Snack Serves: 6 750gPumpkin, cubed 2 Carrots, chopped 2 Onions, in wedges 2 tbsp Olive Oil 1 Sweet Potato, sliced 3 Chicken Stock Cubes, crumbled 200g Quark 1 tbspnutmeg 2 tsppaprika 1 ltr Water 1. Preheat oven to 220c (200 fan) 475f, gas mark Toss the pumpkin, onion & carrots in the oil. Place in roasting tin & bake in oven for 40 mins until softened. 3. In a large pan bring potatoes to boil in the chicken stock made with 1 ltr of water. Simmer potatoes for 20 mins until soft. 4. Combine potato, stock & roasted veg, quark, spices & blend until smooth. 5. Return to large pan & gently reheat. 7g 23.1g 0.5g 125Kcal