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.

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.

Couscous with six vegetables

Heat the oil in a large pan over a medium heat. Add the onions and cook for 5 min until golden. Add the tomatoes, stock, chilli flakes, sultanas and carrots. Bring to the boil, then reduce the heat and simmer, covered, for 10 min. Meanwhile, put the broad beans in a bowl, cover with boiling water, then stand for 1 min. Drain, then rinse under cold running water. Peel off the outer skin and discard. Set the beans aside. Put the couscous in a medium bowl and mix with the lemon zest and juice. Pour over 430ml boiling water, cover and leave for 2–3 min until the water is completely absorbed. Fluff with a fork, then stir through the parsley. Add the cabbage, courgettes, chickpeas and broad beans to the pan with the tomato mixture and cook for a further 5 min. 5 Top the couscous with the veg mixture, garnish with extra parsley, then serve with the yogurt to spoon over.

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.

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.

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.

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.

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."

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.

Pineapple and prawn stir-fry

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

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.



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.

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.

Baked polenta and mushroom pizza

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

Quick fruity chicken curry

This quick and easy fruity chicken curry is the perfect midweek meal for the whole family. Low-calorie, low-salt and low-fat but yet hearty and delicious.

Red lentil dhal

Get all of your 5-a-day plus a big hit of protein in one easy, Indian-style dhal made using red lentils and cauliflower.


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