Recipe Ideas

Breakfast

Porridge
Serves: 1-2
Preparation time less than 30 minutes
Cooking time less than 10 minutes

Ingredients

110g/4oz rolled oats
275ml/9 1/2 fl oz water or milk
2-3 tbsp golden syrup

Method

Place the oats and water or milk in a small pan.
Bring to the boil, stirring to encourage the porridge to thicken.
When the porridge has thickened (about 5-7 minutes), remove from the heat.
Pour the porridge into bowls.
Top with golden syrup and serve.

Lunch

Fresh Tomato Soup
Serves: 4
Preparation and cook time: 30 '" 40 minutes

Ingredients

900g (2 lb) fresh tomatoes, quartered
2 cloves garlic, peeled and sliced
2 tbsp olive oil
Salt and pepper
1/2 pint vegetable stock

Method

1. Place the tomatoes in a large saucepan, add the garlic and olive oil, season with salt and pepper and put on a medium to low heat. Cook for about 20 minutes until the tomatoes are soft.
2. Allow the mixture to cool slightly and the blend in a liquidizer or food processor until smooth.
3. Add the stock and reheat the soup.
4. Taste and season if required.
5. Serve.

Tomatoes that are over ripe are ideal to use in this soup.

Optional - use fresh basil leaves to garnish for that finishing touch.

Dinner

Tuna Pasta
Serves: 2
Preparation and cook time: 15 minutes

Ingredients

160g (6 oz) pasta shapes
165g tin of tuna fish, drained
Small tin of sweetcorn, drained
1 tbsp mayonnaise
Black pepper

Method

1. Cook the pasta in a pan of boiling water until soft. Drain and rinse with cold water until cool, place into a bowl.
2. Add the tuna fish and the sweetcorn to the pasta and combine.
3. Add the mayonnaise to the bowl and mix well.
4. Season with black pepper and serve with salad.
5. Look for the tuna fish canned in brine or spring water rather than oil.
6. Try reduced fat mayonnaise to help cut down on your fat intake.

Snack

Frozen Yogurt Lollies
Great snack idea to curb cravings in between meals.
Prep time: about 1 to 2 hours

Ingredients

1 x 8-oz. container of your favourite flavour of yogurt

Utensils

Small paper cups
Wooden popsicle sticks (available in craft stores)
Cling film

Method

1. Pour yoghurt into paper cups. Fill them almost to the top.
2. Stretch a small piece of cling film across the top of each cup.
3. Using the popsicle stick, poke a hole in the plastic wrap. Stand the stick straight up in the centre of the cup.
4. Put the cups in the freezer until the yogurt is frozen solid.
5. Remove the plastic wrap, peel away the paper cup and they are ready to eat!

Breakfast

Toast and Beans
Serves: 2
Preparation time: less then 10 minutes

Ingredients
4 slices of wholemeal bread
Can of baked beans

Method
Place bread in a toaster heat the baked beans and serve.

Lunch

Vegetable Soup
Serves: 4
Preparation and cook time: 1 hour

Ingredients
175g cabbage, shredded
1 large onion, chopped
1 large carrot, peeled and chopped
2 celery sticks, chopped
2 bay leaves
1/2 tsp mixed herbs
1 vegetable stock cube
1 1/2 pints of water
400g tinned chopped tomatoes
1 tbsp tomato puree
1 tin of cannelloni beans
50g small pasta shapes
Salt and pepper

Method
1. Place the prepared vegetables in a large pan with the bay leaves
and herbs. Add the water and stock cube, bring to the boil.
2. Add the tinned tomatoes and puree, drain and rinse the beans
and also add to the pan along with the pasta shapes.
3. Bring the soup to a simmer, season and cook till tender
4. Serve.

Dinner

Tomato and Green Bean Curry
Serves: 4
Preparation and cooking time: up to 30 minutes

Ingredients
400g tin of chopped tomatoes
200g (7oz) runner beans, sliced
200g (7oz) fine beans cut in half
1tbsp of curry paste
1 red onion, sliced
1 inch chopped fresh ginger
1tbsp vegetable oil

Method
1. Prepare all the vegetables.
2. Heat the oil in a pan and fry the red onion and ginger
for 1-2 minutes.
3. Add both types of green beans and continue to fry for
a further 2-3 minutes.
4. Stir in the tomatoes and curry paste.
5. Cook on a low heat until the beans are tender, add a little
water if the curry starts to dry out.
6. Serve with rice.
- 5-6 Fresh tomatoes (skinned and chopped) can be used
instead of tinned if preferred.

Snack

Hummus
Great snack idea to curb cravings in between meals.

Ingredients
1 12-oz can chick peas
1 clove garlic
2 tbsp extra virgin olive oil
2-3 tbsp tahini sauce (sesame paste)
juice of 1 small lemon
1/2 tsp salt

Method
1. Drain 1/3 of the water from the can of garbanzo beans into a
small bowl. Set aside for later use.
2. In a blender, mix together the garbanzo beans with the
remaining can water and the rest of the ingredients.
3. Blend for 1-2 minutes until a smooth, slightly fluid paste is
formed.
If desired, add small amount of the saved can water and blend to
create a more fluid consistency.
Use carrot sticks, sticks of cucumber or sliced red pepper to use
to dip into the hummus.

Breakfast

Egg on Toast
Serves 1-2
Preparation and cooking time: 10 minutes

Ingredients
4 slices of bread
1oz of butter
3 eggs

Method
1. Set your burner to medium heat and place your frying pan on
the burner. Add a dab of butter to the pan.
2. Now butter one side of the bread.
3. With butter side up take your glass drinking side down and
press it in the centre of your toast to cut a perfect circle in
the centre.
4. Once the burner is warm, drop your bread butter side down in
the frying pan.
5. Take your egg and crack it open over the bread to fill
the whole.
6. When you can get the spatula under the egg without breaking
white of the egg flip it over and heat until the whites of the egg
are fully cooked.
7. When the whites of the egg are done. Place on a plate
and serve

Lunch

Leek and Potato Soup
Serves 1 -2
Preparation and cooking time: 15 minutes

Ingredients
25g (1oz) butter
1 medium leek, thinly sliced
300ml (1/2 pint) chicken or vegetable stock
Salt and freshly ground pepper
75ml (1/8 pint) double cream
Chopped chives or parsley, to serve

Method
Put the butter, leek and onion in a large bowl, cover and cook
for ten minutes.
1. Add the potatoes, boiling stock and seasoning. Cover and
cook for 10-15 minutes, stirring occasionally until the
vegetables are tender.
2. Puree (if desired) in a blender or food processor.
Stir in the cream.
3. Re-heat for 2-3 minutes.
4. Serve sprinkled with chives or parsley.

Dinner

Fish Pie
Serves: 4
Preparation and cooking time: 1 hour

Ingredients
450g (1lb) potatoes, boiled and mashed
450g (1lb) white fish, cooked and flaked
Small tin of sweetcorn, drained
6 tbsp frozen peas, thawed
1 packet white sauce mix
2 tsp dried parsley
Black pepper

Method
1. Prepare the potatoes and fish.
2. Pre heat the oven to 200 oc, 400 0f, Gas mark 6.
3. Place the cooked fish in an oven proof dish, add the
sweetcorn and peas.
4.Make up the sauce mix following the on pack instructions, (if
the fish has been poached in milk this can be used as the
liquid of the sauce) add the parsley, season with black pepper
and pour over the fish.
5. Spoon the mashed potato over the fish base and spread
evenly using a fork.
6. Place in the middle of the oven and cook for 30-40 minutes
until hot throughout and turning golden.
7. Serve with vegetables.

Snack

Easy Cereal Bars
Great snack idea to curb cravings in between meals.

Ingredients
1 cup rolled oats
1 cup desiccated coconut
1/2 cup wheat germ
1/2 cup sesame seeds
1/2 cup sunflower kernels
1/2 cup pumpkin seeds (pepitas)
1 cup sultanas
125g butter
1/2 cup honey
1/3 cup brown sugar

Method
1. Grease and line a 3cm deep, 16cm x 28cm (base) baking pan
with grease proof paper. Fry the oats, coconut, wheat germ,
sesame seeds, sunflower kernels and pumpkin seeds in a
frying pan over medium heat, stirring, for 8 to 10 minutes until
golden. Set aside in a bowl and allow to cool. Stir in sultanas.
2. Cook the butter, honey and sugar in a small saucepan over
medium heat, stirring for 3 to 4 minutes or until the sugar
dissolves. Bring to the boil. Reduce to a low heat. Simmer for
7 minutes without stirring or until mixture forms a soft ball
when a little is dropped into ice-cold water. Add to dry
ingredients. Stir until combined.
3. Spoon the mixture into pan. Use a large metal spoon to press
down firmly. Allow to cool. Cut into squares. Store in a foillined
airtight container for up to 7 days.

Breakfast

Muesli
Preparation time – 5 minutes

Ingredients
2 cups old-fashioned rolled oats
1/2 cup rye flakes
1/2 cups raisins
1/2 cup dried berries, such as blueberries or cranberries
1/2 cup dried date pieces
1/2 cup slivered almonds
1/3 cup raw unsalted sunflower seeds

Method
1. Mix all of the ingredients together in a medium to large bowl.
To serve, portion the muesli into individual bowls with soy
yogurt or a dairy-free milk alternative along with fresh fruit and
honey, agave nectar or maple syrup to taste. Muesli will keep
in an airtight container for up to 2 months.

Lunch

Fruit Salad
Great snack idea to curb cravings in between meals.

Ingredients
1 apple
1 pear
1 banana
A few grapes
1 tin of pineapple pieces (in juice, not syrup)
1 tin of mandarin orange segments (in juice, not syrup)
1 glass of orange juice (about 150ml (6 fl oz))
(You will also need a large bowl or plastic box, a large spoon, a
chopping board, a knife and a tin opener)

Method
1. Open the tins of pineapple and orange segments, and tip the
fruit and juice into a large bowl or plastic box.
2. Carefully cut the apple into quarters and cut out the apple
core. Chop the quarters into smaller pieces. Put the pieces
into the bowl with the pineapple and orange, and stir with a
spoon. The juice will stop the apple from going brown.
3. Chop the pear in the same way, and add it to the bowl.
4. Peel the banana and slice it. Put the slices in the bowl
with the grapes.
5. Pour the orange juice over the top, and stir your fruit salad.
6. Put the fruit salad in the fridge until

Dinner

Chicken Curry
Serves: 4
Preparation and cook time: 40 minutes

Ingredients
1 tbsp vegetable oil
4 chicken breasts, skin removed and diced
1 onion, chopped
1 red pepper, de-seeded and chopped
100g (4oz) fine green beans, halved
A jar of ready made curry sauce

Method
1. Heat the oil in a frying pan, add the chicken and cook till
starting to brown, stirring all the time.
2. Add the onion, pepper and green beans and cook
for 2-3 minutes.
3. Pour in the jar of sauce and stir well to combine all ingredients.
Bring the curry to the boil and then reduce the heat to simmer
for around 20 minutes until cooked.

Snack

Pita Pizza
Pita Pizza Salad is a healthy version of an old favourite. Lots of
vegetables and whole wheat pita make this a tasty treat.

Ingredients
Whole wheat pita breads, halved
4 tablespoons prepared pizza sauce
1/4 cup grated cheese, plus more for garnish
1/2 cup sliced fresh mushrooms
1 cup cherry tomatoes, halved
1/4 cup sliced black olives
1/4 cup fat free Italian dressing

Utensils
Chopping Board
Knife
Plate

Method
1. Preheat oven to 475 degrees.
2. Place pita halves directly on oven rack to toast, turning once, about 5 minutes.
3. Spread 1/2 tablespoon of pizza sauce inside each pita half. Sprinkle 1/4 cup grated Parmesan cheese inside pizza halves.
4. Place two pita halves on each of four serving plates.
5. Shred romaine leaves and place in a bowl with mushrooms, tomatoes, olives and dressing. Toss gently. Stuff pita halves with salad.
6. Garnish with remaining grated Parmesan cheese.

Breakfast

Weetabix with Honey and Yoghurt
Serves: 1

Ingredients
2 weetabix
Half a pot of home brand plain yoghurt
1 spoon of honey.

Lunch

Toad in the Hole
Serves: 3
Preparation and cooking time: 30 minutes

Ingredients
75gm/3oz plain flour, white or brown
1 egg
75ml/3fl.oz skimmed milk
55ml/2fl.oz water
Pepper
2tbsp oil
A few low fat sausages

Method
Set oven gas 7, electric 220c
1. Sift flour into a bowl, make a well in the centre, and break in
the egg. Using a whisk gradually add the milk, water and
some pepper. Beat well until smooth.
2. Place oil in a tin 11x7 inches. Place the tin over direct heat
whilst you pour the batter in to the sizzling oil. Place sausages
in the batter.
3. Cook on top shelf in the oven. It will take about 25 – 30
minutes to cook. Serve as soon as possible with gravy.

Health Note: Use low fat sausages and skimmed milk to reduce the fat content. Wholemeal brown flour adds more fibre to the dish.

Dinner

One Pan Stew
Serves: 4

Ingredients
1lb lean minced meat
25gm/ 1oz flour
1 tbsp. oil
20 fl.oz / 1 pt stock (made from a cube)
2 carrots, peeled and chopped
2 onions, peeled and chopped
100gm / 4oz frozen peas
700gm / 1 1/2 lb small potatoes, washed but skins on
Pepper add a little salt

Method
1. In a large sauce pan heat the oil, fry onion and carrots until
they start to soften.
2. Add meat and fry until brown.
3. Stir in the flour and slowly add stock. Stir well.
4. Bring to the boil. Add potatoes and simmer for about 15
minutes until the potatoes are almost tender.
5. Add peas and simmer for 5 more minutes.
6. Taste and add some pepper and a little salt if needed.
For a change try other vegetables or add one crushed clove of
garlic when frying the meat.
Use less meat and add a tin of beans there are many to choose
from. For example kidney, black-eyed, butter or baked beans are
just a few.

Snack

Simple Summer Smoothie

Ingredients
1 banana
220 g frozen strawberries
155 g frozen blueberries
235 ml frozen cherries
4 ice cubes
120 ml orange juice
185 g vanilla yogurt
3 ml honey (optional)

Utensils
• Blender
• Chopping Board
• Knife

Method
Place the banana, strawberries, blueberries, cherries, and ice
cubes into a blender. Pour in the orange juice, vanilla yogurt, and
honey. Puree until smooth.

Breakfast

Fruit and Yogurt
Serves: 1

Ingredients
One tin of tropical mixed fruit; use stores home brand for
cheaper option. Add the rest of the pot of yoghurt from
yesterday’s breakfast.
Mix together and serve.

Lunch

Mushroom Omelette
Preparation time less than 30 mins
Cooking time less than 10 mins

Ingredients
25g/1oz butter
100g/1 3/4oz mixed mushrooms
2 eggs, beaten
salt and freshly ground black pepper
For the topping
3 tbsp butter

Method
1. In small non stick frying pan melt the butter and add the
mushrooms. Cook for three minutes until soft.
2. Add the egg and season. Cook on a low heat for 4-5 minutes
until the egg is cooked.
3. Turn out onto a plate upside down.

Dinner

Cottage Pie
Serves: 3
Preparation and cooking time: 30 minutes.

Ingredients
100gm lean minced beef 1 onion peeled and chopped
1 beef stock cube 25gm plain flour
1 tbsp sunflower or olive oil 1-2 kg potatoes
Small knob of sunflower margarine
Pepper, and salt if needed, little milk

Method
1. Peel, wash and boil potatoes until tender enough to mash,
about 20 minutes.
2. Whilst potatoes are boiling fry onion in the oil until soft. Add
meat, fry until brown.
3. Sprinkle flour onto meat and mix well.
4. Make stock cube to 1/2 pint with boiling water, add to meat
mixture. Continue cooking for 15 minutes until the mixture has
thickened and meat is cooked.
5. Taste; add pepper and a little salt if needed. Keep warm.
6. Mash potatoes and add margarine, milk and pepper if needed.
7. Put meat mixture into a casserole dish and top with potatoes.
Rough up the potatoes with a fork and place under a hot grill
to brown.
To add fibre and reduce fat, making a healthier dish, reduce the
meat to 300gm and add a tin of baked beans. This also reduces
the cost of the meal.
For a change try using lean minced lamb instead of beef, and at
step 5. Add 1 tablespoonful of mint sauce to the meat mixture.

Snack

Quick & Tasty Savoury Rice

Ingredients
A handful of frozen sweetcorn
1/2 red Pepper
1 small onion
1 portion of boil-in-the-bag rice
Soy Sauce
Olive Oil

Method
Cook 1 portion of boil-in-the-bag rice according to the packet
instructions. Meanwhile, finely chop a small onion and half a red
pepper. Heat a little olive oil in a pan and add the onion. Fry for
2-3 minutes. Add the red pepper, a handful of frozen sweetcorn,
and soy sauce to taste. Fry for a further 3-4 minutes, until the
sweetcorn is cooked through and the onions are soft. Stir the
vegetables into the rice and add extra soy sauce if required.
Enjoy!

Breakfast

Eggy Bread
Beat the egg and mix in a little bit of milk. Heat a small amount of oil in a frying pan. Pour some of the egg mixture onto a plate then place a piece of bread over the top and allow mixture to soak into the bread. Fry until golden brown and serve.

Lunch

Three Cheese Potato Soufflés
1. Place 2 large baking potatoes in the oven and cook for 1 1/2 hours at 150°C/300°F/gas mark 2 or until tender.
2. Into a bowl grate 75g cheddar, 5ml spoon Dijon mustard, 2 egg yolks, a knob of butter and the scooped out contents of the potato.
3. Season and mix well.
4. Whisk the 2 egg whites and fold in.
5. Spoon back into the potatoes and bake until brown and risen.

Dinner

Beef Chilli
Serves/Makes: 4

Ingredients
1 pound extra lean chopped beef
1 large yellow onion, chopped
1/2 small green pepper, chopped
1 can peeled tomatoes
1 can passata (sieved tomato)
1 1/2 tablespoon chilli powder
1 teaspoon cumin

Method
1. Brown the ground beef, onions and green pepper in a 12-inch
skillet until no longer pink, breaking up the beef while stirring
occasionally. Drain fat if needed.
2. Stir in the tomatoes, passata and seasonings. Simmer
for 1-2 hours

Snack

Cheap and Cheerful Tortilla Snack

Ingredients
1 medium bag tortilla chips
1 cup of cheese
(from a block, cut enough cheese into bite size squares)
1 cup chopped tomatoes
2 tablespoons sour cream or crème fresh if required.

Method
Empty tortilla chips in a microwave dish add tomatoes and
cheese cook for 3 mins on high or until hot and cheese melted.
Remove from microwave and add crème fresh if required
and enjoy.

You can also cook this in a conventional oven for about
10 minutes. This is a really cheap snack as you can use
supermarket own brand items, you can also bulk it up by adding
chillies , cooked ham or pepperoni you can even add baked
beans instead of tinned tomatoes.