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

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.

Lemon prawns with spinach rice

Pat the prawns dry, then put in a bowl and toss with the oil, lemon zest and garlic. Cook the spinach and rice according to the pack instructions. Drain the spinach, then fold into the rice with the cumin in a mixing bowl. Meanwhile, put a large frying pan over a medium-high heat. Cook the prawns, in two batches, for 2–3 min, turning occasionally. Return all the prawns to the pan, then add the lemon juice and sugar and heat for 1 min, stirring. Divide the rice and spinach among 4 serving plates, then put the prawns on top. Pour over the pan juices, then serve with the steamed veg, garnished with the extra lemon zest.

Banana & honey cheesecake

Preheat the oven to 150°C/fan 130ºC/gas 2. Lightly grease a 24cm loose-bottomed round tin and line the base with baking paper. To make the base, combine the melted spread and the biscuits in a mixing bowl, then spoon into the prepared tin, pressing down into the base. Set aside. Put all the remaining ingredients, except those for the topping, into a food processor and whiz until smooth. Pour the mixture overthe biscuit base, then bake for 1 hr to 1 hr 15 min until golden around the edge.Turn the oven off but leave the cheesecake in the oven for a further 2 hr to allow it to firm. Remove the cheesecake from the tin, transfer to a plate and cool completely in the fridge. To serve, spoon the yogurt over the chilled cheesecake, then slice.Drizzle with honey, sprinkle with lemon zest and cinnamon, and decorate with the mint and lemon.

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.

Halloumi bruschettas

Heat a griddle pan to high. Spray a little oil on both sides of the veg and cook, in batches, for 2–3 min on each side until charred. Transfer to a plate and keep warm. Spray the halloumi all over with oil, then add to the pan and cook for 1 min on each side or until charred and soft. Transfer to a plate and keep warm. Spray the bread on both sides with oil and toast in the pan for 1–2 min on each side until crisp. Transfer to a board, rub one side of each slice with the garlic, then spoon over the tomatoes. Top with the grilled vegetables and halloumi, scatter over the basil and season with ground black pepper. Serve straightaway

Salmon & spinach frittata

Preheat the grill. Spray a large ovenproof frying pan with a little oil and set on the hob over a low heat. Add the leek, pepper and potatoes and cook, covered, for 5–8 min until soft. Add the spinach and stir to wilt. Lightly whisk the eggs and milk in a bowl. Add the dill, feta and salmon. Season with black pepper, then pour the mixture over the veg. Cook over a medium heat for 5 min or until nearly set. Put the frying pan under the grill for a few min or until the frittata is golden on top and fully set. Cool for 5 min, then cut into wedges. Serve with the salad leaves, tomatoes and cucumber, garnished with extra dill.

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.

Spicy lemon prawn linguine

Cook the pasta according to the pack instructions. Drain, reserving 8tbsp of the cooking water, then cover to keep warm. Meanwhile, heat half the olive oil in a large frying pan over a medium-high heat. Add the garlic and chilli and cook, stirring, for 1–2 min until fragrant. Add the prawns and cook for a further 2–3 min until the prawns turn pink and are almost cooked through. Add the pasta, lemon zest and juice and parsley to the pan. Cook, tossing, for 1 min or until combined and the prawns are cooked through. Meanwhile, blanch the broccoli and asparagus in a saucepan of boiling water for 2–3 min until bright green and tender-crisp. Drain, then toss with the remaining olive oil. 5 Serve the pasta with the broccoli, asparagus and lemon wedges.

Ricotta fruit toast

Toast the bread. Add the spread, then the ricotta, then spoon over the spiced fruit. Serve immediately.

Lemon & herb fish with wilted kale

Combine the lemon zest, parsley and chives in a small bowl. Line a steamer with baking paper and set over a large saucepan of gently simmering water. Put the fish fillets in the steamer and sprinkle evenly with the herbs. Cover the steamer and cook the fish for 8 min or until cooked through, then keep warm until ready to serve. Meanwhile, cook the couscous according to the pack instructions. Heat the avocado or olive oil in a large non-stick frying pan or wok set over a medium-high heat. Add the onion and chilli flakes and cook, stirring, for 3–4 min until soft. Add the garlic, asparagus and sugar snap peas and cook, stirring, for 2–3 min until the greens are almost tender. Add the tomatoes and cook, stirring, for 2 min until softened. Add the chopped kale and 2tbsp water and cook for 2 min or until wilted. Serve the herby fish on top of the vegetables with the couscous on the side and with lemon wedges to squeeze over.

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.

Indian chicken & spicy mash

Preheat the grill to medium-high. Put all the potatoes and the turmeric (if using) in a large pan of water. Bring to the boil, then reduce the heat and simmer for 15 min or until tender. Meanwhile, preheat the grill to medium-high. Cut a few slits in the top of each chicken breast, then brush with the mango chutney. Grill for 6 min on each side or until cooked through. Drain the potatoes, then return to the pan and set aside. In a small pan, heat the curry paste for 1 min, then spoon over the potatoes with the yogurt. Mash until smooth and combined, then serve with the chicken and broccoli.

Awesome Slow Cooker Pot Roast Plus Extras

This simple pot roast makes its own gravy in the slow cooker. As a single parent to girls, I am always trying to get the food groups into my abbreviated meals. I threw in potatoes, carrots, yellow squash, and zucchini to add to the original base recipe. They love stew, so this leads them in that direction, but is still a roast. It was a hit. I hope you enjoy it

Blueberry custard puddings

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

Healthier moussaka

This slimmed-down moussaka recipe serves up a fraction of the fat and calories, but all of the big Greek flavours.

High-protein florentine pizza

This high-protein vegetarian pizza is easy to make and packs in flavour and nutrients thanks to the eggs.

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