Jo Pratt’s beef and quinoa meatballs

Jo Pratt shares her beef and quinoa meatball recipe. Less beef and added quinoa makes these meatballs lighter and lower in saturated fat

Pesto, chicken and broccoli pizza

An after-work pizza doesn’t have to mean dialling for a takeaway – nor will you feel guilty about fat and calories if you follow this easy recipe.

Italian baked beans

Make your own baked beans and you can reduce the salt and sugars - and create meals inspired by international flavours like these Italian baked beans.

Meatballs in tomato and aubergine sauce

Ever find yourself with a trolley full of food but no ideas for meals? Try this healthy meatball recipe - plus it contains 4 of your 5-a-day!

Mediterranean-style veggie pizza

Dinner can be ready in a flash with this healthy veggie pizza recipe. Full of cheesy tastiness, this is the recipe for a great relaxing night in.

Healthier tomato and mozzarella pizza

We've reworked the classic pizza recipe so you can add it to your weekly repertoire without the excess fat, calories, saturates and salt.

Roasted butternut squash pasta

This low calorie roasted butternut squash pasta is an easy weeknight dinner solution. Simply stir through some pesto, rocket and parmesan for a tasty meal.

Classic cheese and tomato pizza (plus variations)

Try this classic pizza recipe and then make it your own with one of our 10 topping variations.

Herby meatballs with orzo pasta

Spaghetti and meatballs is a guaranteed family favourite, for a healthier dinner serve the low calorie meatballs with orzo for a truly Italian feast.

Healthier pasta alfredo

Our healthier take on the classic Alfredo pasta recipe uses semi-skimmed milk in place of butter and wholegrain instead of white spaghetti.

Aldo Zilli’s roasted tomato arrabbiata

Try Aldo Zilli's recipe for roasted tomato arrabbiata for a lighter, healthier style of Italian cooking that's low in saturated fat, salt and sugar.

Healthier pizza

Eating healthily needn't mean ruling out pizza, so with just a few tweaks, we've created a lighter version of a classic, with just as much flavour!

Turkey and courgetti with lemon pesto

This high protein turkey and courgetti with lemon pesto dish is a great way to get familiar with one of the latest food trends.

Mushroom and aubergine beetroot-base pizza

As well as being healthy, this vegetarian pizza is packed full of flavour from mushrooms, aubergine and a clever beetroot base.

Warm caprese pasta

Enjoy Italian flavours with this quick and easy recipe – low in calories, fat and salt this vegetarian pasta is a perfect midweek dinner.

Ham and vegetable pitta pizzas

This quick fix supper takes just 10 minutes but still manages to squeeze in 2 of your five-a-day!

Chicken and antipasto salad with orzo

A quick and simple recipe, perfect for a midweek dinner to please the whole family

Meatball pesto pizza

Weeknight family dinner is quick and easy with this pizza recipe

Easy beef burgers

These easy beef burgers are a great healthy, filling midweek recipe that take no time at all.

Banana pancakes

These healthy, low fat banana pancakes are a great change from the classic American style stack

Healthy chocolate chip cookies

Who can resist a deliciously chewy chocolate cookie? Ours are low cal and gluten-free, making them a real crowd-pleaser

Healthier southern ‘fried’ chicken

We're putting this comforting American classic back on the menu with our healthier recipe that's baked to lower the calories.

Healthier chocolate chip cookies

Our tweaks to a classic cookie recipe aren’t monumental, but the reduction in saturated fat makes these lower in calories.

Healthier no-bake banana cheesecake

We’ve cut over 300 calories per slice from the classic cheesecake recipe, using banana to give a sweet creaminess to this dessert.

Blueberry buttermilk pancakes

Pancakes can be a healthy treat like our blueberry buttermilk pancake recipe - plus blueberries contain Polyphenols which may suppress the onset of dementia.

Healthier macaroni cheese

This healthier macaroni cheese is a low cal, low fat family dinner. We swapped salt for spices, replaced white sauce with milk and used reduced fat cheese.

Gluten-free chocolate chip cookies

Sally Bee's gluten-free chocolate chip cookies are a low calorie treat. Keep for three days in an airtight container, ready for when friends come around.

Oat, pecan and sultana biscuits

These oat, pecan and sultana biscuits are made with low-fat spread for a lighter, (almost) guilt-free teatime treat.

Cheesy cauliflower with crumbled bacon

This healthier take on cauliflower cheese makes for a quick, easy midweek meal - one for the whole family.

Vanilla cookies

These delicious vanilla cookies are made with low-fat spread, making for a surprisingly low-calorie, (almost) guilt-free treat.

Baked egg and mushrooms on toast

Egg and mushrooms on toast is a classic breakfast or lunch. Try this recipe when you want a low calorie, high protein meal or snack.

Pork, apricot and thyme strudel

Nothing welcomes the colder winter weather better than some healthy, home cooked comfort food, like this pork, apricot and thyme strudel.

Warm beef and noodle salad

This easy warm beef and noodle salad recipe is a super healthy midweek dinner. It's low in calories, fat, sugar and salt but high in protein.

Chicken and mushroom lasagne

Lasagne is a firm family favourite but this time we've swapped the rich mince for a lighter chicken and mushroom filling.

Beef and mushrooms on creamy polenta

You might think steak and creamy polenta with a rich, meaty gravy is a no-go for healthy eaters but our low calorie recipe puts this dinner party favourite back on the menu.

Salmon and dill penne with rocket dressing

Low in saturated fat and high in protein, this salmon and dill penne is definitely a crowd pleaser

Chocolate, pear and pistachio pudding

Welcome the autumnal weather and treat yourself with this simple chocolate, pear and pistachio pudding

Apple, rhubarb and ginger crumble

Apple and rhubarb are the perfect base for this warming and healthy crumble

Special seasonal roasted veg

Perfect as a Christmas side dish, this seasonal roasted veg recipe gives you three of your five-a-day.

Italian baked white fish

Full of Italian flavours with a little kick of chilli, this baked fish recipe is low in calories and fat.

Warm pak choi and cranberry salad

Salads aren't just for summer - this recipe combines cranberries with shredded pak choi for a low calorie warming winter side dish.

Lemon cordial

This lemon cordial keeps for up to 3 months in the freezer, or 2 weeks in the fridge - regardless of when you drink it you're guaranteed to have a clear head!

Cherryade

Splash out on fresh cherries as a Christmas treat, or use canned as an alternative for this alcohol-free refresher.

Gluten-free Christmas cake

Save yourself the Christmas rush and make this gluten-free cake up to two months in advance.

Chocolate custard jars

This healthy chocolate custard dessert is a real treat. Serving in jars makes them perfect for transporting them to dinner parties too!

Apricot and apple crumble jars

Bringing dessert to a dinner party is made hassle free with this simple and healthy crumble recipe

Beetroot, avocado and quinoa salad

A little effort creates a big stir with this salad, which works great as a side dish when you're feeding a crowd or if you need to use up leftovers

Quinoa, salmon and vegetable sushi rolls

Serve these easy, low-calorie sushi rolls as healthy canapé at your Christmas party.

Roast sweet potato slices with herby ricotta and salsa

Serve these roast sweet potato slices as an easy, healthy canapé at your Christmas party.

Griddled scallops with spicy watermelon and cucumber salsa

For a quick, easy canapé that's low in calories serve these griddled scallops – they're a great, healthy way to start your Christmas party.

Mini prawn tortillas

Serve these easy prawn, avocado and chilli tortillas as healthy canapés at your Christmas party.

Chocolate, beetroot and raspberry cake

Need to please a crowd without feeling guilty? This healthier chocolate cake recipe is a definite winner

Berry-cranberry iced tea

Keep a clear head but still enjoy the party with our berry-cranberry iced tea. This drink is the perfect alcohol free mocktail.

Tropical punch

Who says you need alcohol to have fun? Try our healthy tropical punch mocktail instead and enjoy the party whilst keeping a clear head.

Fig and Marsala trifle with toasted meringue

Making a show stopping masterpiece doesn't need to mean it's high in calories. This fig and marsala trifle is low in fat and is great for the festive period.

Healthier yule log

It’s a classic indulgence, but before ruling it out on account of its fat and sugar content, consider our sumptuous healthy version of a yule log.

Dairy-free passionfruit sponges

This passionfruit sponge is an easy one to serve up at your next dinner party. Plus, it's dairy-free so it's ideal for lactose-intolerant guests.

Strawberry and vanilla galette

This healthier strawberry galette can be made using fresh or frozen strawberries – or any other fruit you like! It's a sweet, low-fat variation on a pie.

Gluten-free chocolate cake

Try Madeleine Shaw's divine chocolate cake, which uses ground almonds instead of flour to keep it gluten-free – and deliciously rich.

Healthier chocolate mousse

This low calorie chocolate mousse has had the cream replaced with light evaporated milk to retain texture without calories and fat.

Low-fat chicken korma

Serve this low-fat curry when cooking for friends and keep the indulgent-tasting recipes without the saturates.

Twice-baked cheese soufflés

We've lightened these twice-baked cheese soufflés by replacing butter with olive oil and using semi-skimmed milk, light soft cheese and parmesan.

Smoked salmon dip

Serve this smoked salmon dip at your next dinner party. It's a moreish and low-fat alternative to the usual cream-based dips, and will satisfy appetites.

Chilli tofu and noodle lettuce wraps

These nutritious vegetarian chilli tofu and noodle lettuce wraps are a perfect addition to your menu if you are expecting a crowd.

Fruity frozen yogurt slice

With flavours of honey complimenting the sweetness of blueberries and apricots, you won’t want to miss out on our healthier fruity frozen yogurt slice.

Pasta with roasted winter veg

Packed with the hearty flavours of autumn and four of your five-a-day. This vegetarian pasta dinner for 1 is ready in just 30 minutes.

Dukkah chicken with warm couscous salad and tzatziki

Make this warm couscous salad with dukkah chicken for those warm summer evenings or midweek suppers. Perfect for eating outdoors.

Mango, lime and coconut ice lollies

These fruity lollies are really easy to make. They contain just three ingredients and are dairy free making them a summer crowdpleaser.

Chicken, mushroom and fennel risotto

This warming chicken, mushroom and fennel risotto is like a hug in a bowl, whilst being high in protein and low in fat. A great recipe for the colder months.

Japanese braised beef

Get your protein fix with our Japanese-style braised beef flavoured with soy sauce, miso and sesame oil – it's ridiculously tasty!

Coconut quinoa curry with cauliflower rice

Looking for a warming, low-calorie vegetarian meal that requires minimal effort? This curry with cauliflower rice might be the answer you're looking for – pop it in the slow cooker and enjoy it several hours later.

Herby artichoke casserole

How many veg can you squeeze into one dish? The sky’s the limit with this herby artichoke casserole, offering all 5 of your 5-a-day.

Beef and wine casserole

There's no need to rush around when making dinner. This healthy casserole requires little preparation and gives you time to relax as it slowly cooks.

Veggie ‘steak’ stew with dumplings

We've combined Quorn steak strips, mushrooms and broccoli in a low calorie stew and topped it with wholemeal dumplings to make a hearty, healthy dinner.

Lamb and white bean stew with feta

Use leftover lean roast lamb to make this quick Mediterranean-inspired stew with white beans and tangy feta, ready in 35 minutes.

Lamb hot pot

Our lamb hot pot is low in calories and fat meaning you can make this hearty family favourite without excess.

Middle Eastern lamb burgers with cumin yogurt

Our Middle Eastern lamb burgers are a quick low calorie midweek meal that feels like a treat day dinner.

Lamb with minty couscous and pea salad

Lamb and mint is a marriage made in heaven. This healthy, yet hearty salad recipe is high in iron and protein while being low in calories

Roasted cauliflower and pesto pasta

This quick and easy vegetarian crowd-pleaser takes pesto pasta to the next level, with the addition of roasted cauliflower, red onions and spinach leaves.

Lentil, chicken, spring greens and carrot soup

This hearty, warming soup is as nutritious as they come - it's packed with lean protein, as well as fibre and an array of vitamins.

Chipotle chicken and quinoa bowl

This recipe for chipotle chicken with garlicky courgette quinoa, griddled corn on the cob and coriander-topped yoghurt is a sure-fire Mexican winner.

Griddled asparagus, goat’s cheese and herb oil toast

Perfect as a light starter or snack, this recipe for asparagus, goat's cheese and herb oil toast makes the most of an all-too-short asparagus season.

Pear and raspberry bread

This recipe for a healthier, low-sugar pear and raspberry bread uses fruit, vanilla and a good quality sweetener in place of caster sugar.

Asparagus and tomato frittata

Protein-rich, low in salt and containing 4 of your 5-a-day, this asparagus and tomato frittata makes for the perfect healthy summer supper.

Spicy chicken koftas with pineapple salsa

Whether enjoyed alongside other dishes or served with the salsa as a simple, light lunch, these spicy chicken koftas are perfect for cooking on the BBQ.

Cheese and chutney scones

Try these cheese and chutney scones, made using reduced-fat spread and cheese, as a mid-afternoon snack or served alongside a bowl of homemade soup.

Fruit and nut cereal bars

These nutritious fruit and nut cereals bars are great for putting in your child's lunchbox, taking on a picnic or simply enjoying with a cup of tea.

Chicken and bacon spaghetti with pistachio gremolata

This hearty chicken and bacon spaghetti is the perfect midweek family dish - nutritious, filling and delicious, it ticks every box.

Spice-roasted squash with chilli and feta

Perfect for your healthy barbecue, this easy recipe for roasted squash with chilli and feta is packed with flavour and works as a impressive side.

Chicken and leek filo ‘pies’

These chicken and leek filo pies make for a hearty, comforting dinner for days when you fancy something healthy, warming and oh-so delicious.

Grilled fish with chips and herb salsa

Take your barbie beyond bangers and burgers with this recipe of grilled fish and chips with a herby salsa that packs a punch.

Egg and mushroom open steak sandwich

When you're looking for simple comfort, sometimes only a sandwich will do. Ours layers beef steak and a gooey fried egg between sourdough for a filling and high-protein lunch.

One-pot shakshuka with feta and green salsa

Simon Rimmer's shakshuka with feta and green salsa is easy to make when you need a hearty breakfast, brunch or dinner to feed a crowd.

Nut and seed crusted salmon with brown rice pilaf

Salmon with brown rice is transformed with the nut and seed fish crust. Easy to put together on a weeknight, and two of your five-a-day.

Tofu with satay sauce

This tofu with satay sauce dish is the perfect dinner time vegetarian alternative.

Ginger and soy marinade

Give beef or lamb a bit of a kick with this ginger and soy marinade.

Quinoa, tofu and vegetable stir-fry

This low calorie salad is full of fibre and packs in a whopping 4 of your 5-a-day!

Thai coconut noodles

Layer the ingredients for these healthy Thai coconut noodles for a filling, low calorie lunch that's easy to take to work.

Tofu and vegetable parcels

Serve these tofu and vegetable parcels with noodles and a squeeze of zingy lime for a healthy vegetarian supper - fuss-free and delicious!

Coconut poached chicken with Vietnamese-style salad

This recipe for coconut poached chicken with Vietnamese-style salad is perfect for an on-the-go lunch, light dinner or picnic dish.

Sweetcorn and pepper fritters with avocado smash

Liven up your breakfast and get your day off to a healthy and energising start with these easy fritters

White bean, carrot and mint fritters with yogurt dressing

Kick off your Christmas party with these low calorie, vegetarian fritters – serve as canapé or for a starter.

Quick falafels

Have a filling vegetarian dinner on the table in less than half an hour with this quick falafel recipe.

Sweetcorn fritters with tenderstem

These sweetcorn fritters from Donal Skehan uses delicious tenderstem broccoli for a low calorie but really delicious breakfast or brunch.

Herby asparagus, sweet potato and feta fritters

Try these healthy asparagus, sweet-potato and feta fritters for a quick and easy lunch that delivers on nutrients and taste.

Sweetcorn, courgette and tofu fritters with spicy cottage cheese

Savoury fritters are a good way to pack more veg into your healthy weeknight dinner. These are made with sweetcorn, courgette and tofu – for added protein.

Pork and apple burgers

These easy pork and apple burgers are perfect served for a midweek dinner or quick weekend lunch.

Pork, fennel and pink lady salad

Say hello to your new lunchbox. Easy to transport and layered with healthy ingredients, this pork salad in a jar is low in calories but high in protein.

Italian sausage hot pot

Enjoy this simple slow cooked and healthy hot pot recipe that is bursting with flavour - without the need to add tons of fat

Spicy pork and quinoa lettuce cups

Packed with vegetables and made using lean pork mince, these spicy pork and quinoa lettuce cups make for a great healthy dinner option.

Healthier sausage rolls

If you look forward to sausage rolls all year, don’t worry – with our lighter versions of this party classics, even pastry gets the thumbs-up

Sausage, spinach and white bean casserole

Using a slow-cooker allows you to create melt-in-your-mouth meals with zero effort. This sausage casserole ticks all the boxes: low-cal, high-protein, 3 of your 5-a-day and oh-so delicious!

Chilli fish stir-fry with udon noodles

This quick and easy chilli fish stir-fry is packed with flavour and high in protein - the perfect healthy dinner for one, that's ready in a flash.

Green Spanish omelette

Empty your salad drawer into a pan, then add eggs for a tasty, single-serve dinner that's high in protein and gluten-free.

Chicken saltimbocca with lemon sauce

This impressive, traditional Italian meal of chicken wrapped with prosciutto and herbs can be on the table in under 30 minutes - no chef's skills required!

Tuna, olive and basil on toast

This recipe for tuna, olive and basil toast makes for a satisfying and healthy dinner, for when you don't fancy spending much time in the kitchen.

Mexi-beans and cheese on toast

Try this quick and easy recipe for a Mexican take on cheese on toast - satisfying and healthy as a lunch or light dinner.

Spicy stuffed aubergine

This spicy stuffed aubergine recipe uses harissa and plenty of fragrant herbs to turn an easy bake into something very special.

Mexican chicken burgers with sweet potato wedges

Have a healthy alternative to Mexican night with these easy chicken burgers and sweet potato wedges. Ready in under one hour and serves four.

Peanut, sesame and ginger noodles with salmon

Conjure up the lightly spiced taste of Asia in a mere 15 minutes with this peanut, sesame and ginger noodles with salmon recipe

Jacket potatoes with smoky beans

Jacket potatoes are a family favourite. Make our version with quick-cooking homemade smoky beans and top with cheddar for a perfect meat-free meal.

Chicken caesar burgers with coleslaw

We've reinvented the caesar salad and made these healthy, but equally epic, chicken caesar burgers with a light coleslaw.

Tomato and chickpea salad

This tomato and chickpea salad is a great recipe to have up your sleeve for summer barbecues. It uses just a few ingredients and is ready in 10 minutes.

Sweet ’n’ spicy chicken skewers with rice

These healthy sweet 'n' spicy chicken skewers will make a great addition to your BBQ. You can also cook them in a non-stick griddle pan.

Pear and raspberry crumble with custard

Our healthy crumble is an easy, mix it all together recipe which gets a green traffic light for fats – and even most of the sugars come from the fruit.

Chicken cacciatore with creamy polenta

A classic Italian dish, our lighter spin on Chicken cacciatore is high in protein and served on a bed of creamy polenta. Plus, it's on the table in less than 30 mins!

Portuguese chicken

This slow-cooked Portuguese chicken recipe is low in calories, has four of your 5-a-day, and can be left to cook for up to 8 hours – perfect for those busy days.

Cauliflower ‘steaks’ with Moroccan-spiced mince

If you're trying to cut down on carbs then these cauliflower 'steaks' are for you. We've served them with a Moroccan-spiced vegetarian chilli for a tasty meal that's high in protein and low in calories.

Braised greens with chickpeas and eggs

This vegetarian dairy-free meal has 3 of your 5-a-day, and is both low calorie and low fat without skimping on flavour.

Chicken, tomato and olive bake

Try this Mediterranean-style tray bake made with chicken drumsticks, tomatoes and olives for an easy, gluten-free and dairy-free dinner.

Deliciously Ella’s almond soup

Deliciously Ella's almond soup is a rich but comforting vegetarian soup. Make it next time you need a dairy-free lunch option that's tasty and easy to make.

Deliciously Ella’s clementine and coconut sorbet

Deliciously Ella’s clementine and coconut sorbet is the ultimate in healthy summer eating. Pop in the freezer for 4 hours and out comes a dairy-free treat.

Herb pasta with home-slow-roasted tomatoes

This comforting dish of herby pasta with slow-roasted tomatoes is rich and filling, making for the perfect family crowd-pleaser.

Chocobananas

Looking for a vegan replacement for ice cream? Try these healthier frozen bananas, dipped in chocolate and coated in nuts, taken from Vegan: The Cookbook

Spelt and chia seed summer fruit tart

You won’t need to say no with our healthier summer fruit and chia seed tart. Bursting with flavour, guilt free and bound to impress.

Vegetarian Mexican nachos peppers

Use vegetarian mince to make these vegetarian Mexican nachos peppers with all the classic flavours, but none of the meat.

Chinese five spice ‘mince’

We've spruced up Chinese vegetarian mince by flavouring it with Chinese five spice, soy, ginger and garlic for a delicious meat-free main.

Jaffa nut bar

This nut bar is made almost entirely from nuts, making it gluten-free. It consists of that classic orange and chocolate flavour for a satisfying treat.

Caraway rye bread

Baking your own bread is far more satisfying than eating a shop-bought loaf. This caraway rye bread is low in fat and salt but a great source of fibre – perfect for a lunchtime sandwich.

Sweet and sour chicken

This flavoursome sweet and sour chicken dish is big on flavour and low on calories and fat - it's packed with vegetables, too!

Stir-fried pearl barley with chicken and choi sum

We've used pearl barley instead of noodles for a stir-fry with a nutritious difference - there's plenty of veg and chicken in there too.

Baked falafels with tahini yogurt and tomato salad

These falafels are baked to make them healthier than the fried originals, serve them for a healthy, meat-free lunch or dinner.

Vegetarian tray bake with fennel and mozzarella

This vegetarian tray bake with Mediterranean-inspired ingredients has got your meat-free Monday sorted.

Spiced roasted butternut squash soup

This butternut squash soup is full of warmth thanks to chilli, za'atar and smoked paprika. Make a batch and freeze it, ready to heat on cold days.

Chicken, fig and sweet potato tagine

Tagines don't have to take hours to cook. This hearty sweet potato tagine with chicken and sweet figs is ready in under an hour, ideal for midweek cooking.

Healthier chocolate cake

Not only have we slashed the fat, sugar and calories in our indulgent chocolate cake, but we’ve made it gluten-free too, for a tea-time treat more people can enjoy.

Rack of lamb with basil, ricotta and balsamic tomatoes

Hold the fat and the salt and use fragrant basil instead to lift this low cal rack of lamb to a tasty, healthier level.

Lamb and couscous salad

Eating at your desk doesn't have to mean sad sandwiches, enjoy this easily portable lamb and couscous salad instead.

Healthier moussaka

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

Mexican lamb wraps with guacamole

Swap high calorie fajitas for these Mexican-style wraps made with spicy lean lamb and fresh guacamole.

Spiced lamb with Persian couscous

Why not give a twist to your Sunday roast with this spiced lamb and couscous? Herbs, spices and orange zest all help give this dish a Persian boost.

Spanish bake for one

This Spanish bake proves dining alone doesn't mean beans on toast. This is a quick, tasty recipe that's a breeze to make.

Pea and avocado guacamole

Leave the high-fat snacks on the shelf and get behind this pea and avocado guacamole. Perfect for shared dinner party nibbles and ready in 15 minutes.

Asparagus and broad bean salad

Bring some sunshine to your plate with this vibrant asparagus and broad bean salad - a perfectly fresh dish for spring.

Summertime stew

Serve this vibrant summer stew as a fresh and healthy side or garnish with basil and serve alone as a light, tasty main course.

Prawn salad with cherry tomatoes

This prawn salad with cherry tomatoes and cannellini beans is packed with protein, helping to keep you fuller and less likely to snack before you next meal.

Lentil, beetroot, mint and mangetout salad

To enjoy this vibrant lentil salad when you're on-the-go, store the salad, vinegar and seeds in separate containers, then assemble when you're ready to eat.

Roasted garlic, tomato and chicken penne

This hearty chicken and tomato pasta bake is sure to be a family favourite in no time.

Spiced meatballs with sweet tomato chutney

Treating the family or serving a dinner party has never been easier with these healthy spiced meatballs with sweet tomato chutney.

Curried beef lasagne

Bored with your usual failsafe lasagne? Add new layers of appeal with our curried variation on a classic

Butternut squash, ricotta and basil pasta

For some midweek Italian in under 30 minutes, turn to this easy butternut squash pasta dish, freshened up with pesto and basil.

Fusilli with nutty pesto

Low in salt and fat and on the table in less than half an hour, this fusilli with walnut and chestnut pesto is sure to become a family favourite.

Lemon linguine with ricotta and fennel

This lemon linguine is the ultimate vegetarian comfort food. Low calorie and one of your five-a-day, it's an easy one for weeknights.

Spiced chickpea bakes

Similar to savoury muffins, these low calorie spiced chickpea bakes are great for a healthy snack or take-to-work lunch

Carrot and feta fritters

Home alone? Treat yourself to this fast, healthy, vegetarian supper – the cheese has a full flavour, so a little goes a long way.

Courgette fritters with poached eggs

Serve these gluten and dairy-free fritters for brunch topped with poached eggs and hot sauce. Recipe extracted from Dairy Free Delicious by Katy Salter.

Fragrant beef with dates and chickpeas

This lighter take on a Moroccan tagine, taken from The Breast Cancer Cookbook, is aromatic and deeply comforting.

Barbecued steak with chimichurri and sweet potato chips

Have a healthy BBQ alternative with steak and sweet potato chips served alongside cherry tomatoes and a fiery chimichurri sauce.

Chicken gyros

Forget greasy kebabs, serve these healthy Greek-style chicken gyros for your Friday night dinner instead. They're low in calories and easy to make.

Open turkey burgers with spicy tomato salsa

Gluten free and ready in only 25 minutes, these healthy turkey burgers with a spicy tomato kick can be enjoyed guilt free.

Pea and fennel soup

This pea soup has its natural sweet edge taken off with fennel, leek and potato, to make a satisfying vegetarian warmer that's also gluten and dairy-free.

Joe Wicks’ spaghetti bolognese

Joe Wicks says: 'A simple yet classic bolognese: perfect family food.’ Try it for your next post-workout meal. Great for freezing too.

Phil Vickery’s butterflied chicken with pomegranate, lemon, garlic and mint

"A colourful, tasty and satisfying recipe. Frying the garlic until crispy adds a different dimension, and butterflying the chicken cuts the cooking time, too." – Phil Vickery. This recipe is from Phil Vickery's Ultimate Diabetes Cookbook.

Roast lamb with date and almond stuffing

A Sunday favourite, this roast lamb is taken to the next level with a wonderfully fragrant and fruity stuffing.

Moroccan lamb meatballs

These spiced Moroccan lamb meatballs are made with lean mince and served with salad in pitta bread - perfect for a healthy dinner or on-the-go lunch.

Soba noodle salad

Smoked salmon and asparagus make the perfect combination, and we love them in this fresh, easy soba noodle salad - midweek meal dilemma solved!

Rick Stein’s steamed scallops in the shell

This steamed scallop recipe by Rick Stein is low calorie, low sugar and dairy free, and perfect for a quick and easy dinner party starter.

Grilled prawns with mangetout, asparagus and noodle salad

Bursting with fresh flavours, this noodle salad with prawns, mangetout and asparagus is perfect served as a picnic dish or for a midweek dinner.

Joe Wicks’ baked risotto with cod

Joe says: 'I’m obsessed with risotto. This one, with cod and loads of veg, is super healthy and really easy to prepare.’

Puttanesca fish parcels

Get closer to hitting your daily dose of omega 3 with gluten-free puttanesca fish parcels, on the table in less than 30 minutes with 2 of your 5-a-day

Punjabi orange pickle

Homemade gifts make the perfect personal touch at Christmas. This Punjabi orange pickle looks professional and tastes delicious.

Tandoori chicken wraps

At under £2 per serving these tandoori chicken wraps are sure to become a staple midweek recipe - and they take less than 1/2 an hour to make!

Tandoori salmon with coriander rice

Make your salmon dinner a little more interesting, while still keeping it healthy, with a tandoori paste marinade.

Naan breads

These baked naan breads are perfect as an easy accompaniment to any Indian dish - they're low in sugar and salt, too!

Spice-roasted cauliflower, quinoa and pumpkin seed pilaf

This dish of spice-roasted cauliflower alongside quinoa and pumpkin seed packs tons of flavour and is ready in under one hour.

Spicy chicken and pak choi udon noodle soup

This spicy chicken noodle soup will help ward off winter sniffles. Ready to slurp in just over 30 minutes.

Grilled salmon burgers with caper dressing

These burgers are a great high protein meal option, that is low in saturates

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.

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.

Beetroot burgers with feta

These beetroot burgers with feta are a perfect vegetarian option for meat-free Monday, and all ready in under 30 minutes.

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.

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.

Baked polenta and mushroom pizza

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

High-protein florentine pizza

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

Quick soda bread rolls

Bread doesn't have to take hours to make. These soda bread rolls are ready-to-eat in less than 40 minutes and are best served still-warm, alongside a bowl of soup.

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.

Budget vegetarian herby frittata

These buttermilk cupcakes are topped with strawberry icing and sliced strawberries and are perfect as a teatime treat or served as a dessert.

Strawberry buttermilk cupcakes

These buttermilk cupcakes are topped with strawberry icing and sliced strawberries and are perfect as a teatime treat or served as a dessert.

Chilli bean tofu with mushrooms and pak choi

This tofu stir fry from Ching-He Huang is so easy to put together, it's destined to become your weeknight fallback recipe.

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.

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.

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

Choco-berry pops

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

Strawberry and banana pops

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

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.

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.

Pineapple and prawn stir-fry

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

Spicy cauliflower and chickpea tortillas

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

Healthier moussaka

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

Thai chicken curry

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

Blueberry custard puddings

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

Berry pannacottas

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

Cajun Chicken Pasta

Recipe by: Carol Spradling "Cajun cooking is a combination of French and Southern cuisine. It is robust, country style cookery - and so is this dish! Laissez le bon temp roulez and bon appetit!"

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."

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

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).

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.

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.

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.

Creamy ricotta & squash penne

Heat the oven to 220°C/fan 200°C/gas 7. Put the squash on a baking tray, spray with oil and roast for 30 min. About 10 min before the end of the cooking time, cook the pasta according to the pack instructions until al dente. Meanwhile, spray a pan with oil and heat. Cook the onion for about 5 min until softened, then add the passata and nutmeg. Cook for 5 min more. Put the spinach in another pan (or in the microwave) and heat until just wilted. Squeeze out the excess water, then mix with the ricotta in a bowl. Season with black pepper. Drain the pasta and toss the spinach mix through it. Add the squash and the tomato sauce and toss again. Divide among 4 bowls and sprinkle with the toasted pine nuts to serve.

Beef stroganoff

Cook the pasta according to the pack instructions and drain well. Meanwhile, heat a large non-stick frying pan over a medium–high heat and spray with oil. Cook the meat, in batches, for 3–4 min, stirring from time to time, until browned. Remove from the pan, cover and keep warm. Spray the pan with more oil. Add the onion, garlic and thyme and cook for 1–2 min, then add the paprika and mushrooms and cook for a further 3–4 min. Return the meat and juices to the pan with 3-4tbsp water and the worcestershire sauce. Cover and simmer for 5–6 min. Remove the pan from the heat and stir in the cream.

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.

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.

Prawn pad thai

Put the noodles in a large bowl, cover with boiling water and leave to soak for 5 min, then drain well. Combine the lime juice, fish sauce and sugar in a small bowl. Stir to dissolve the sugar, then set aside. Spray a non-stick wok with a little oil and set over a high heat. Cook the prawns, in 2 batches, for 2–3 min per batch until just cooked through. Transfer to a dish and set aside. Spray the wok with a little more oil and return to a high heat. Add the onion and carrot and stir-fry for 2 min. Add the broccoli and pepper and stir-fry for a further 1–2 min. Add the beansprouts and stir-fry for 1 min. Add the drained noodles, prawns and sauce and cook, tossing, for 1–2 min to coat the noodles. Scatter with the peanuts and serve with lime wedges, if using.

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

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.

Roasted vegetable salad with lime dressing

Preheat the oven to 200°C/fan 180°C/gas 6. Toss the veg with the 2tbsp oil and season with a pinch of salt and black pepper. Put into a large roasting dish and cook in the oven for 40–45 min. Remove and cool slightly, then mix in the herbs. Whisk the dressing ingredients together and season with black pepper. Serve the roasted veg at room temperature, drizzled with the dressing. COOK’S TIP: Try using beetroot, aubergine or onion in place of some of the veg.

Spiced prawn & pea pilaf

Heat the oil in a large, lidded non-stick frying pan. Fry the onion, stirring frequently, for 5 min, until soft but not coloured. Add the garlic and cook for 1 more min, then add the garam masala and turmeric and cook for 2 min. Add the rice and cook, stirring, for 1–2 min. Add the stock, season with black pepper and bring to a simmer. Cook for 1 min, then cover and reduce the heat to low. Cook, without stirring, for 12 min. Add the prawns and peas to the pan, but don’t stir. Cover and cook for 5 min until the prawns are cooked. Stir in the lemon juice, add a grind of black pepper and serve.

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.

Mixed berry vanilla sponge cake

Ingredients 3 eggs 115g caster sugar 140g plain flour A few drops vanilla extract 400g frozen mixed berries 4tbsp no-added-sugar black cherry or blackcurrant jam 200g 2% fat Greek yogurt Method Heat the oven to 190°C/fan 170°C/gas 5 and line a 20–22cm diameter cake tin with baking paper. In a large bowl, beat the eggs and sugar together with an electric hand mixer until the mixture is thick, creamy and trebled in volume (this will take 4–5 min) – the beaters should leave a thick trail on the surface when lifted. Sift half the flour over the mixture, then fold in lightly using a metal spoon. Sift over the remaining flour, then fold in, along with the vanilla extract and 1tbsp water.

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.

Dijon pork with apple

Steam the new potatoes for 12–15 min until tender. Meanwhile, spread the mustard over the pork steaks. Heat the oil in a large non-stick frying pan, then fry the pork over a medium-high heat for 3–4 min on each side until cooked through. Lay the chopped parsley in a thin layer on a clean board. Remove the pork steaks from the heat and put them on top of the parsley, pressing down so it sticks. Turn the steaks over, then cover with foil and leave to rest for 5 min.

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.

Ricotta fruit toast

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

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.

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.

Roasted lemon chicken

Preheat the oven to 200ºC/fan 180ºC/gas 6. In a large frying pan, heat 1tsp of the oil, then add the chicken and sear on each side until lightly golden. Transfer the seared chicken to a large shallow casserole or ovenproof dish, then add the chopped potatoes, butternut squash, garlic cloves and lemon wedges to the dish. Scatter with the thyme, then season with ground black pepper and drizzle with the remaining oil. Toss to coat, then roast for 30 min, turning once, or until the vegetables are golden and tender and the chicken cooked through. To serve, divide the roasted chicken and vegetables among 4 plates, then scatter with the rocket. Nutrition per serving 315kcal 32g 9.4g 1.8g 4.9g 6.5g 0.3g 103mg 28.7g 2.6mg Read more on how we calculate nutrition. User Rating 0 (0 votes) Leave a comment You must be logged in to post a comment.

Fish with tomato & caper sauce

Heat the oven to 190°C/fan 170°C/gas 5. Pat the fish dry with kitchen paper, then sprinkle with the chilli flakes and put in 1 large or 4 individual ovenproof dishes. Combine the tomatoes, sugar, garlic, vinegar and capers and spoon over the fish. Drizzle with the oil and bake for 10–15 min until the fish is cooked. Meanwhile, steam the potatoes for 10–12 min until soft, then mash with the milk and season with black pepper. Serve the fish, garnished with parsley, with the mash, peas and green beans.

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.

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.

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.

Lancashire hotpot

Preheat the oven to 190°C/fan 170°C/gas 5. Spray a large, wide pan with a little oil and put over a medium heat. Dust the lamb cubes in the seasoned flour, then add to the pan in batches and fry until browned all over. Remove from the pan and set aside. Add the onion and carrots to the pan and cook for 5 min, spraying with a little more oil if needed. Return the lamb to the pan with the hot stock, worcestershire sauce and thyme. Season with ground black pepper, then take off the heat. In a shallow ovenproof dish with a lid, arrange half the potato slices in an overlapping layer. Top with the meat mixture, then layer the remaining potatoes on top and dot with the low-fat spread. Cover and cook in the oven for 30 min, then remove the lid. Cook for a further 20 min or until the potatoes are crisp and golden brown. Serve immediately. Add the cooked veg, the lentils and the stock to the pan. Bring to the boil, then simmer for 20 min. Allow to cool slightly, then add the soft cheese and blend with a hand blender until smooth. When the soup is almost ready, make the cheesy melts: sprinkle half the cheese over one tortilla. Top with the tomatoes, spinach and remaining cheese, then cover with the second tortilla. Bake for 4–5 min, then cut into wedges. Divide the soup among bowls, garnish with coriander and extra soft cheese,

Spicy pumpkin soup with cheesy melts

Heat the oven to 220°C/fan 200°C/gas 7. Put the pumpkin in a baking tray, spray with oil and bake for 15 min. Remove but leave the oven on. Meanwhile, spray a large pan with oil. Cook the onion and carrots for 5–7 min, then add the ground spices and chilli flakes and cook for a further 1 min. Add the cooked veg, the lentils and the stock to the pan. Bring to the boil, then simmer for 20 min. Allow to cool slightly, then add the soft cheese and blend with a hand blender until smooth. When the soup is almost ready, make the cheesy melts: sprinkle half the cheese over one tortilla. Top with the tomatoes, spinach and remaining cheese, then cover with the second tortilla. Bake for 4–5 min, then cut into wedges. Divide the soup among bowls, garnish with coriander and extra soft cheese,

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.

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.

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.

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

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

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.

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.

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.

Herb-crusted fish with new potatoes

Preheat the oven to 180°C/fan 160°C/gas 4 and line a baking tray with baking paper. Steam the potatoes for a few min or until tender. While the potatoes are cooking, combine the herbs and capers in a shallow bowl. Add the fish fillets and coat on both sides with the herb mixture. Spray a large frying pan with a little oil and set over a high heat. Add the fish and cook for 1–2 min on each side until golden. Transfer to the prepared baking tray, then bake in the oven for 5 min or until cooked through. Meanwhile, steam the broccoli and beans until tender-crisp. Transfer to a mixing bowl with the almonds, olive oil and lemon zest and juice, then toss. Serve the cooked fish with the new potatoes and vegetables.

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.

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.

Berry nut chia muffins

Heat the oven to 190°C/fan 170°C/gas 5. Line a 12-hole muffin tray with paper cases. Sift the flours, baking powder and bicarb of soda into a large bowl. Add the oats and chia seeds. In another bowl, whisk together the eggs, olive oil, date syrup, orange juice and vanilla extract until smooth. Add to the flour mixture and mix until just combined. Stir in the berries and all but 1tbsp of the almonds. Spoon the mixture into the prepared cases. Mix the extra oats and reserved almonds and spoon on top of each muffin. Bake for 25–30 min until springy to the touch, then transfer the muffins to a wire rack to cool. Store in an airtight container and eat within 2 days, or freeze.

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.

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.

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.

Bean & feta salad

Put all the salad ingredients, except the feta, in a large bowl. Toss to combine. Make a dressing by whisking together the oil and lemon juice in a small bowl, then pour over the salad and toss to coat. Serve the salad topped with the feta.

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

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.

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

How to make a dairy-free blackberry, mint and tofu smoothie

Finding a dairy-free smoothie that’s creamy and delicious? It’s not always an easy task More often than not dairy-free smoothies can take on a soupy texture which isn’t very appealing — especially if the smoothie is the only thing you’ll eat for breakfast. When that’s the case it’s best to have something that’s creamy and satiating, even if it is on the lighter side. FullSizeRender-(2) I tried Mori-Nu Silken Tofu Firm with their recipe for a blackberry and mint smoothie. The recipe was a breeze to make and the result was an ultra-creamy and refreshing smoothie. The flavour was fruity and doubly refreshing with the addition of the herby mint. Enjoy this for breakfast or as a recharge after a long session at the gym. Want more dairy-free smoothie recipes? Find the recipe for Mori-Nu’s kale, banana and avocado smoothie here. Reg-image-blueberry

Chickpea & coriander burgers

Whiz the chickpeas in a food processor until they resemble breadcrumbs. Spray a large non-stick frying pan with oil and set over a medium heat. Cook the onion for 5 min, then add the curry paste and cook, stirring, for 1 min or until fragrant. Add the sweet potatoes and cook for 3 min. Add the mixture to the chickpeas in the food processor, then add 75g of the oats, the coriander and the egg. Pulse to combine. Dust your hands with flour, then shape the mixture into 6 flat burgers. Put the remaining oats in a dish, then add the burgers and turn to lightly coat. Chill in the fridge for 30 min to firm up. Heat the olive oil in a large non-stick frying pan over a medium-high heat, then add the burgers and cook for 3–4 min on each side until golden and cooked through. Remove from the pan and drain on kitchen paper. Fill each roll with hummus, a burger, a cheese slice, lettuce leaves and beetroot slices, and a dollop of hummus.

Banana Vaji

this is very nice to eat. banana vorta is good for stomach.

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