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

Swap bread for six low-carb sandwich ideas

Fancy a change from the usual bread sandwiches? Try our six low-carb alternatives With a few swaps, you can get the best of both worlds: a hand-held eating vessel that’s also a low-carb bread alternative. The best thing about sandwiches is they create a base for a variety of fillings and, unlike a salad, you get a taste of all the ingredients in every single bite. Whether you prefer a classic sandwich, a wrap or an open-faced sandwich, we’ve got a low-carb bread swap to match. They’re lower in carbs and calories and can help boost your five-a-day. The calorie count for 2 slices of white bread is 170kcal; for 2 slices of wholemeal bread it’s 156kcal. Check out the calorie count for these substitutes in the recipe suggestions below. Portobello bun Most closely related to the hamburger bun, the portobello bun works wonderfully for burgers because of the mushroom’s rounded shape and slightly hollowed center. Simply grill the mushroom caps until they’ve reached your preferred tenderness and serve with a minced chicken burger. Per 2 Portobello mushrooms (grilled): 21kcal portabella-mushroom-caprese-burgers Rice paper wrap Rice paper is super simple to prepare. Most brands just require a quick soak in warm water and – voilà– you have a moist, pliable rice wrapper. It’s perfect for wrapping around fresh herbs – think mint, basil and coriander – and crunchy vegetables such as carrot and cucumber. Dip them in a peanut sauce or another sauce that works well with your filling. Per 1 sheet (small): 20kal; (medium) 30-40kcal mang-thai-surprise-wrap Cucumber wrap Use a vegetable peeler to slice the cucumber thinly lengthwise. Place your favourite filling inside, roll it up and secure with a toothpick. The good thing about using cucumber as a wrap is that it doesn’t have a strong taste so you can be inventive with your fillings without worrying about clashing flavours. Per 1 cucumber strip: about 2kcal cucumberfetarolls Bell pepper boats Served raw or slightly charred, bell pepper boats are a wonderful base for open-faced sandwiches. The pepper adds a bright burst of flavour and its meaty texture can stand up to heavier fillings like chicken salad. Per 1/2 red pepper (no oil): 26kcal peppers Aubergine roll ups Perhaps the meatiest of the bunch, aubergine rolls are wonderful grilled, sliced and topped with goat’s cheese and olive tapenade. Since aubergines are so filling they’re perfect served as a meat-free Monday supper. Per 1 aubergine strip (no oil): about 3kcal marinated-feta-yogurt-and-aubergine-rolls-470x540 Leafy wraps And last but not least, the mother of all vegetable wraps: the lettuce wrap. Lettuce wraps are, perhaps, the most versatile of them all but do consider branching out to different leaves (pun intended). Think kale, cabbage or chard for extra nutritious wraps. Per 1 lettuce leaf: about 3kcal 108011_duigan-lettuce

Vegetable spaghetti

Cook the pasta in a large pan of water according to the pack instructions. Drain, then return to the pan. Meanwhile, spray a large non-stick frying pan with oil and set over a medium heat. Stir-fry the peppers for a few min until browned. Add the tomatoes, peas and broccoli and simmer for 5 min. Add the vegetable mixture to the pasta with the lemon zest, rocket and cheese and mix. Season with ground black pepper, then serve in 4 bowls.

Chunky chicken & avocado salad

Put the potatoes in a large pan, cover with water and boil for 12–15 min until tender. Drain, allow to cool slightly, then cut in half. Meanwhile, spray a non-stick frying pan with a little oil and set over a high heat. Add the chicken and stir-fry for 3–4 min until cooked. Remove from the heat and keep warm. In a large bowl, gently mix together the sweetcorn, rocket, avocado, spring onions, tomatoes, parmesan and halved potatoes. Combine the dressing ingredients in a small bowl or jug. Divide the salad among 4 serving bowls, then top with the chicken and drizzle over the dressing. Season with ground black pepper, if you like, then serve.

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

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.

Thai prawns with coconut rice noodles

Toss the thawed prawns in the Thai curry paste and set aside. Put the noodles in a large heatproof bowl, cover with boiling water and set aside for 6–8 min until softened, then drain. Meanwhile, put the coconut milk in a large saucepan with 150ml water. Set over a medium heat and bring to the boil. Add the vegetables to the coconut milk and simmer for 2–3 min. Add the noodles and heat through for 1 min. Heat the oil in a large non-stick frying pan over a medium heat. Add the prawns and cook, tossing, for 2–3 min until hot. Divide the noodles and vegetables among 4 bowls, reserving the sauce. Top with the prawns, then spoon over the sauce and serve.

Grilled prawn & chickpea salad

Put the prawns in a large bowl and spray with a little oil. Add the paprika, tumeric and 2 of the crushed garlic cloves, then gently stir to combine. Put a griddle pan over a medium-high heat. Add the prawns and cook for 1–2 min on each side until cooked (they’ll turn pink and curl up a little). Remove from the heat and set aside. In a mixing bowl, gently combine the remaining crushed garlic clove, the chickpeas, tomatoes, avocado, onion, coriander and lemon juice. Season with ground black pepper, then divide among 4 plates and top with the prawns. Serve with the lemon wedges and salad leaves.

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.

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.

The Best Foods for Every Vitamin and Mineral

To keep itself running smoothly your body requires an array of essential nutrients, ranging from disease-fighting antioxidants to bone-building heavy metals. Although you can get many of these nutrients in a daily supplement, nearly all of them can also be found in the foods you eat—or should be eating—every day. Want to get your vitamins and minerals the natural way? Our guide breaks down the best foods for 20 of the most important nutrients (and the accompanying recipes offer healthy and tasty ways to enjoy them).

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

Berry pannacottas

A creamy pannacotta that tastes more indulgent than it is – this healthy dessert won't rack up your calorie intake.

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.

Oven Crisp Chicken Wings

This is one of those recipes that actually works!!! Didn't take long to mix the flour and spices, then pop in the oven. I sprayed with olive oil spray instead of rolling in butter, and they came out so crisp. Even after being refrigerated, they were still crispy! Great/ simple

Tandoori chicken naan pizzas

Forget the takeout menu and try something different with these tandoori chicken pizzas. Perfect for eating outside on a warm summer evening.

Chicken, chickpea and roasted butternut squash salad

Ditch the sandwich, make yourself a healthy packed lunch instead using this gluten-free recipe for a filling salad.


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