Conditions

Ham & egg breakfast muffins

Scoop the avocado flesh into a small bowl and mash roughly. Stir through the chives and lemon juice, then add Tabasco and ground black pepper to taste. Spray a non-stick frying pan with oil and set it over a medium-high heat. Crack the eggs into the hot pan and fry for 2–3 min until they’re cooked to your liking. Meanwhile, toast the muffins until golden. Spread the avocado mixture over the bottom halves of the muffins, then top each with ham and an egg. Sprinkle with freshly ground black pepper, replace the muffin tops and serve. Nutrition scientist Bridget Benelam says: This high-protein muffin will help keep you feeling full throughout the morning. Eggs are particularly good at filling us up, as well as being rich in nutrients, providing B vitamins, selenium, vitamin D and omega-3. Although avocados are quite high in fat, about 80% of this is unsaturated, which is better for your heart health. They also contain vitamins B6 and E, potassium and copper. Smoked ham is salty, but using chives and lemon juice for a flavour boost means you won’t need to add any extra salt. How our recipe compares with a Sausage & Egg McMuffin: 430kcal 24g fat 8.5g saturates 1.9g salt

Pumpkin & bean soup with orange gremolata

Heat the olive oil in a large saucepan over a medium heat. Add the onion and cook, stirring, for 5 min or until soft. Add the pumpkin, sweet potatoes, stock and nutmeg and bring to the boil. Reduce the heat to low and simmer for 20 min or until the veg are very tender. Add the beans and stir well, then blend the soup with a stick blender or in a food processor until smooth. While the soup is simmering, heat the grill to high and line a baking tray with baking paper. Put the bread on the tray and grill for 1–2 min on each side. Scatter one side with both cheeses and grill until the cheese melts and bubbles. Toss all the gremolata ingredients together in a small bowl. Divide the pumpkin soup among 4 bowls, scatter with the gremolata and serve with the cheese toasts. TO FREEZE Make the recipe up to the end of step 2, cool and freeze. When ready to serve, thaw and reheat until piping hot. Finish the recipe from step 3.

Cheesy peppers

Preheat the grill to low. Arrange the pepper halves on a large baking sheet and cook for 10 min or until they soften. (You may need to do this in 2 batches depending on the size of the grill.) Put a tomato half and a mozzarella cube inside each pepper half, then return to the grill and cook for another 5 min or until the cheese melts. Season with ground black pepper and garnish with basil leaves to serve.

Chicken & mushroom rigatoni

Cook the pasta according to the pack instructions. Meanwhile, spray a large non-stick frying pan with a little oil and heat on medium-high. Cook the mushrooms for 5 min or until golden and the liquid evaporates. Drain the pasta and season with ground black pepper, then toss with the mushrooms and the remaining ingredients. Serve sprinkled with more ground black pepper.

Basic pancakes

Sift the flours and bicarbonate of soda into a medium mixing bowl. Add the buttermilk and egg to the mixture and stir until a batter forms. Spray a medium heavy-based, non-stick frying pan with oil and set over a medium heat. Drop heaped tablespoonfuls of the batter into the pan, 2–3cm apart. Cook for 1–2 min until small bubbles appear on the surface. Flip and cook for a further 1 min or until lightly golden.

Melon & lime granita

Put the apple juice, sugar, lime zest and juice (reserving a little of the zest to decorate), in a small pan. Heat, stirring, over a low heat until the sugar dissolves. Set aside for 10 min to cool. Meanwhile, put the melon in a food processor and blend until smooth. Add the lime mixture and pulse to combine. Pour the mixture into a shallow metal baking tin and freeze for 1 hr or until the edges become icy. Use a fork to stir the icy edges into the centre, then return to the freezer. Repeat this process every 30 min until the granita is completely frozen.

Coconut prawn curry

Spray a wok or large non-stick frying pan with oil and set over a medium-high heat. Add the onion and fry for 10 min, then stir through the curry paste and fry for 1 min or until fragrant. Add the coconut milk, lime zest and kaffir lime leaves, then simmer for 15 min or until the sauce is thick and reduced by at least half. Add the prawns and cook for 5 min or until they’re just pink, then add the fish sauce, sugar and lime juice to taste. Divide the curry among 4 bowls and garnish with coriander to serve. TIP This curry is delicious served with steamed jasmine rice.

Lemon fishcakes

Heat the oven to 200°C/fan 180°C/gas 6 and line a baking tray with baking paper. Boil the potatoes for 10–12 min until tender. Drain, mash and cool. Meanwhile, put the fish in a large pan, cover with boiling water and bring to the boil. Turn off the heat, cover and leave for 5 min. Lift the fish out of the cooking water, then flake into a bowl, discarding any bones. Add the cooled mashed potato to the fish, then mix in the lemon zest and juice, spring onions, parmesan and 1 of the beaten eggs. Divide the mixture evenly into 8, then form into fishcakes. Put the flour in a shallow bowl and season with pepper. Put the remaining egg in another shallow bowl, and the breadcrumbs in another. Dip each fishcake into the flour mixture, shake off the excess, then dip it into the egg, then the breadcrumbs and press to coat. Put on the baking tray. Lightly spray the fishcakes with oil, then bake for 20 min or until crisp and golden. Meanwhile, toss together the cucumber, dill and onion in a bowl. Combine the oil and vinegar in a salad bowl, then add the mixed leaves and toss. Serve 2 fishcakes per person, with the cucumber salad, dressed leaves and lemon wedges for squeezing over.

Spaghetti with broccoli pesto

In a food processor or blender, blitz half the broccoli florets with the garlic, almonds, cheese, lemon zest and juice and olive oil until the mixture forms a chunky pesto. Season with ground black pepper, then set aside. Cook the pasta according to the pack instructions. Meanwhile, steam the remaining broccoli, the courgettes, pepper and peas for 5 min or until tender.

Bircher muesli

Combine the oats, blueberries and desiccated coconut in a large bowl. Stir in the milk, grated apple, yogurt and honey, then sprinkle over the chopped nuts. Cover and chill for at least 2 hr or overnight. To serve, spoon the bircher into 6 bowls or small jars and top with the raspberries.

Blueberry custard puddings

Tasting far more indulgent than they really are, these creamy blueberry desserts are a low-calorie dream for waist watchers.

Thai chicken curry

A low-cal curry that adds fragrance and flavour to any night of the week.

Spicy cauliflower and chickpea tortillas

Get all your five-a-day from these meat-free Mexican tortillas.

Pesto and mushroom spaghetti

We've snuck a few extra veggies into this pesto pasta recipe to increase the nutritional benefits and make it even more filling.

Blueberry and mango pops

At just 32 calories per pop these blueberry and mango lollies are the perfect way to cool down on a hot day.

Strawberry and banana pops

Pretty as a picture and low in calories and fat, these strawberry and banana pops are the perfect summer dessert.

Choco-berry pops

Raspberries and chocolate are a time-tested combination, and is no exception in this low calorie frozen dessert

Veggie mince and cauliflower brown rice pilaf

Make the most of a healthy summer evening by making this veggie brown rice pilaf. Ready in under an hour and perfect for eating outdoors.

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