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.

Grilled chicken salad with ginger dressing

Put the dressing ingredients, including the coriander stalks, in a small saucepan with 4tbsp water and bring to the boil. Take off the heat and set aside to cool. Pour half the dressing into a small sterilised jar and put in the fridge. Put the chicken in a shallow dish and pour over the remaining dressing. Cover, then put in the fridge to marinate for 20 min or until ready to cook. Heat the grill to medium. Cook the chicken for 2–3 min on each side until cooked through. Transfer to a clean chopping board and keep warm. Meanwhile, toss the spring onions, courgettes and peppers in a mixing bowl with the sunflower oil. Grill the veg for 5–7 min, turning, until tender. Thinly slice the chicken, then toss with the spinach, tomatoes, chilli, coriander leaves, the grilled veg and the reserved dressing. Serve with the bread rolls.

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.

Mustard salmon with vegetable pilaf

Line a baking tray with foil and spray with oil. Put the salmon in the tray, then spread over the mustard and drizzle with the lemon juice. Cover and put in the fridge for 10 min to marinate. Heat the grill to medium. Put the rice in a large non-stick frying pan, then pour over the hot stock and bring to the boil. Stir well, then reduce the heat, cover and simmer for 10 min or until the rice is cooked and all the liquid is absorbed. Stir through the sweetcorn, peas, spinach and dates, then cover again and cook for a further 5–6 min until piping hot. Season with ground black pepper. Meanwhile, cook the marinated salmon under the hot grill for 12 min or until cooked through. Divide the grilled mustard salmon fillets and the vegetable pilaf among 4 plates, then sprinkle with chopped parsley

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.

Roasted veg frittata

Preheat the oven to 220°C/fan 200°C/gas 7 and line a large roasting tray with baking paper. Put the sweet potatoes, pepper, courgette and onion into the tray, then drizzle with the olive oil and toss to coat. Roast for 25 min. Add the asparagus or beans to the tray and roast for a further 5 min. Remove the tray from the oven, then reduce the heat to 180°C/fan 160°C/gas 4.

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.

Spiced squash soup with soured cream

Put a large saucepan over a medium-high heat. Add the butternut squash, parsnip, celery, butter beans, cumin, coriander and ginger. Mix the stock powder with 1 litre boiling water in a jug, then add to the pan along with the milk. Bring the soup to the boil, then reduce the heat and simmer for 20–25 min until the vegetables are tender. Remove the pan from the heat and purée the soup with a stick blender (or leave to cool slightly and whiz in a food processor). Serve topped with the soured cream and chives, with a grind of black pepper.

Golden veg and bean stew

Heat the oil in a large flameproof casserole. Add the onion, leeks and garlic and cook for 5 min or until softened. Add the remaining veg and potatoes and cook for 8–10 min, stirring occasionally. Add the tomato paste, stock and beans and season with black pepper. Bring to the boil, then reduce the heat and si

Roasted veg frittata

Preheat the oven to 220°C/fan 200°C/gas 7 and line a large roasting tray with baking paper. Put the sweet potatoes, pepper, courgette and onion into the tray, then drizzle with the olive oil and toss to coat. Roast for 25 min. Add the asparagus or beans to the tray and roast for a further 5 min. Remove the tray from the oven, then reduce the heat to 180°C/fan 160°C/gas 4. Transfer the roasted veg to a 1.5 litre ovenproof dish. Whisk the eggs and milk together in a jug, then pour over the veg. Bake for 20–25 min until the frittata is set and the top is lightly golden. Scatter over a few of the rocket leaves and parmesan shavings, then cut the frittata into 4 and serve drizzled with the balsamic glaze, with the remaining rocket and parmesan on the side.

Jan's Cinnamon and Maple Swirl "Better"-Cream Coffee Cake

Recipe by: What's for dinner, mom? "This is a large coffee cake filled with cinnamon and a delicate crumb topping. Lactaid® Cottage Cheese transforms into 'Better' Cream that substitutes for sour cream, creating a moist and tender cake."

Pineapple and prawn stir-fry

Prawn stir-fry is given a touch of the tropical in this gluten-free midweek meal.

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.

Choco-berry pops

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



Baked polenta and mushroom pizza

Stacked with mushrooms, this low-calorie polenta pizza is ideal for an easy vegetarian lunch or light dinner.

Tropical chicken burgers with sweet potato wedges

At only 500kcal per serving, these tropical burgers served with sweet potato wedges make for a healthier alternative to regular burger and chips.

Super-satisfying veggie burgers

Whether you're a vegetarian, cutting down on meat, or just fancy a meat-free meal, these veggie burgers are a tasty, filling and nutritious option.


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