Health & Fitness


Asian Stir Fry - No of Servings: 2
1 spring onions, chopped
1/2 stick celery, chopped
1/2 red pepper, chopped
200g / 6.5oz canned baby sweet corn
1/2 tablespoon olive oil
1/2 tablespoon soy sauce
1/2 tablespoon honey
1/2 teaspoon minced ginger
Half a teaspoon of crushed garlic
250g / 8oz lean beef, cut into strips
360g / 12oz cooked rice
1. Mix the beef with 1 tablespoon of olive oil and half a teaspoon of crushed garlic.
2. Stir-fry in a hot wok in small batches for a minute or two, removing each batch when cooked.
3. Stir-fry the celery, pepper and sweet corn then add the spring onion.
4. Return the beef strips and heat through with flavourings and sauce.
5. Serve with boiled rice.
Nutritional Analysis: per portion
481 calories
63g carbohydrate (49% energy)
-of which starch: 56grams
-of which sugar: 1.5grams
11g fat (21% energy)
37g protein (30% energy)
Sodium: 1.5g
Fibre: 2.5g
Barley Tabbouleh - No of Servings: 2
150 g (5oz) pearl barley grains
3 times the amount of water to grain
2 tablespoons of chopped fresh herbs (parsley, coriander or basil)
4 tomatoes, chopped finely

Dressing: 2 tablespoons of extra virgin olive oil
1 dessertspoon of balsamic vinegar
1 teaspoon of soy sauce
1 teaspoon lemon juice
1. Cook the barley in water in a medium saucepan, bringing it to the boil and then simmering for about 45 mins. The barley should look ‘puffed’ when cooked and be tender to the bite.
2. Mix the ingredients for the dressing together in a jar and shake to blend
3. Rinse the cooked barley in hot or cold water using a sieve and place it in a bowl. Add the chopped tomatoes and chopped herbs and mix with the barley.
4. Add two tablespoons of dressing and stir through.
Nutritional Analysis: (per portion)
Kcals 464
Carbohydrates 68.3g
Fat 19.8g
Protein: 7.4g
-of which starch: 62.7g
-of which sugar: 5.3g
Sodium: 133mg
Fibre: 0mg
Other Relevant Comments:
Serve as a side dish with grilled meat or fish or use as a ‘carb filler’ in salads.
Chicken Curry - No of servings : 2
1 medium red onion chopped
100g mushrooms
2 carrots
½ a green pepper
1 small red apple chopped
1 tblsp of raisins or sultanas
2 tsps of olive oil
220g Chicken ( 2x medium chicken fillets)
1 pkt of Mc Donnells medium curry sauce
150 mls of boiling water
1 bag of unlce ben’s boil in the bag rice
1. Slice the chicken breast into strips and stir fry with a tsp of olive oil until lightly browned. Set aside.
2. Brown the chopped onion, mushrooms and peppers in the remainder of the oil.
3. Add the raisins and chopped apple.
4. Make up the pkt of curry sauce as per directions on the pack
5. Place the rice into boiling water and boil according to instructions (microwavable rice is also available)
6. Serve curry on half the rice in the bag.
7. Make up another plate, cover it with cling film and put it in the freezer for another day.
8. Can be served with natural yoghurt or mango chutney.
Nutritional composition per portion:
Calories - 515 kcals
CHO - 43g
Fat - 21g
Protein - 41g
Fibre - 6g
Chicken Biryani - No of Servings: 2
1 dsp Olive Oil
½ medium onion – chopped
1 clove garlic – crushed
1 dsp fresh ginger – crushed
1 tbsp curry paste
½ tsp ground cumin
½ tsp ground cinnamon
½ tsp ground turmeric
1 tsp ground coriander
200g (8oz) chicken – cubed (~ 2 medium skinless chicken fillets)
½ - ¾ cup basmati rice
500ml chicken stock
75g (3oz) frozen peas
100g (4oz) cauliflower florets
25g (1oz) dried apricots – chopped
100g (4oz) natural yoghurt
1 tsp fresh mint –chopped
1 medium tomato – chopped
1 tbsp fresh coriander – chopped
• Preheat oven 180º C (350º C).
• Heat oil in pot/wok.
• Add onion and garlic and cook over medium heat until soft.
• Add ginger, curry paste, cumin, cinnamon, turmeric and ground coriander and cook, stirring, for 1 minute (add 1 tbsp water if necessary to prevent sticking).
• Add chicken and cook for 3-5mins or until browned.
• Stir in rice and cook for 1 minute.
• Add stock, peas, cauliflower and apricots and cook over medium heat until rice is cooked and all stock has been absorbed (~15-20mins).
• Combine yoghurt and mint.
• Combine tomato and coriander in a separate bowl.
• Serve above with biryani.
Nutritional Analysis: per portion
Kcals 535 kcals
Carbohydrates 65g
Fat 15g
Protein: 41g
-of which starch: 49.5g
-of which sugar: 14g
Fibre: 4.6g
Chicken/Salmon and noodle stir-fry with Cashew Nuts - No of Servings: 1
1 tsp oil (sunflower/rapeseed)
120g chicken breast (cut into strips) or Salmon fillet (120g)
70g Chinese plain noodles
1/4 medium red pepper, sliced into thin strips
50g broccoli, chopped into small florets
1 clove of garlic, crushed
50g button mushrooms, thinly sliced
1/2 red onion, chopped diagonally
1 tablespoon of soy sauce
1 tblsp sweet chili sauce
1 tblsp terrriyaki sauce (for salmon option)
½ cup of cashew nuts
1. Heat a large frying pan or wok over a high heat. Add half the oil and when the oil is hot, add one-third of the chicken strips and stir-fry for 1-2 mins until just cooked. Repeat with the remaining 2 batches of chicken, transferring to a plate covered loosely with foil to keep warm.
2. For the salmon option place the Salmon in tin foil with teriyaki sauce and sweet chilli sauce and grill for approx 10 mins or until golden brown.
3. Prepare the noodles according to package directions and drain.
4. Add the remaining oil to the pan over high heat. Add the pepper, broccoli, garlic and stir-fry for about 1 min. Add the remaining vegetables and stir-fry 1-2 mins until the vegetables are tender-crisp, sprinkling in a little water if necessary.
5. Combine the sauces together in a bowl.
6. Return the chicken to the pan with the noodles and sauces. Toss until well combined and heated through. Put into bowls to serve, and sprinkle with the cashew nuts.
Nutritional composition per portion with and without nuts:
Calories - 515 kcals / 404 kcals (without nuts)
CHO - 28 g
Fat - 21g/15g
Protein - 44g/42g
Fibre - 3.7g/3.4
Frozen berries, meringues and half fat crème fresh/frozen yoghurt
Frozen summer fruits 90g
Meringue 18g
Frozen yoghurt 50g
Cook the berries in the microwave with 1 tablespoon water and brown sugar, serve hot poured over the meringue with some frozen yoghurt on the side.
Nutritional Analysis per portion:
Energy: 98 kcals
Fat 0.3g
Protein: 3.8g
CHO: 21.5g
Of which sugars: 21.5g
Of which starch: 0g
Fibre: 1.8g
Honey Mustard chicken, spicy green beans and basmati rice - No of Servings: 2
2 Skin less chicken breasts 260g

Frozen green beans 90g
1 red chilli- finely chopped 3g
Basmati rice (300g cooked)
2 teaspoons honey 16g
2 teaspoons grainy mustard 18g
Preheat the oven to 200 degrees. Place the chicken breasts in an oven proof dish, put 1 teaspoons of honey, and 1 teaspoon mustard on to each portion. Place in the oven for 20 minutes.
Fry the green beans in a little oil with the chilli in the frying pan for 5 minutes until soft.
Cook the basmati rice. Add 1 cup of rice to 5 cups of water and bring to the boil. Simmer for 10 minutes, remove from the heat and allow to stand for 5 minutes until all the water is absorbed.

Serve the cooked chicken on top of the rice with the chilli beans on the side.
Nutritional Analysis: (per portion)
Energy: 445 Kcals
Protein: 47g
Fat: 6g
CHO: 54g
Of which sugars 7.4g
Of which starch 47g
Fibre 1.7g
Indian Casserole - No of Servings: 2
1 medium potatoes, diced
1/2 medium carrot, chopped
1/2 onion, chopped
200g / 6.5oz canned tomatoes
1/2 cup cauliflower
1/2 cup frozen peas
1 tablespoon olive oil
1/2 cup beef stock
1 teaspoons curry powder
1/2 teaspoon of crushed garlic
360g / 12oz lean beef, diced
360g / 12oz cooked rice
1. Heat a tablespoon of olive oil in a deep pan and fry the chopped onion until brown and put aside.
2. Coat the beef with a tablespoon of olive oil and brown in small batches, removing each batch when cooked.
3. Return the meat and onion to the pan and add the potatoes, carrot, tomatoes, flavourings and enough liquid to just cover.
4. Simmer covered for approximately one and a half hours, adding the cauliflower and peas 15 minutes before serving.
5. Serve with boiled rice.
Nutritional Analysis per portion
Kcals: 608
Carbohydrates: 72g (44% energy)
-of which starch: 4g
-of which sugar: 7g
Fat: 15g (22% energy)
Protein: 52g (34% energy)
Sodium: 0.2g
Fibre: 4g
Lamb Tangine with Couscous - No of Servings: 4
1½ tbsp olive oil
2 cloves garlic. Crushed
1 medium onion (90g)
1 tbsp grated ginger
½ tbsp crushed coriander seeds
1 tsp crushed cumin seeds
1 tsp ground cinnamon
1kg lamb shoulder (boned, lean and diced)
1 tbsp tomato paste
1½ tbsp honey

250g Couscous
2 tbsp olive oil
Juice of 1 lemon
330mls chicken stock
1. Heat oven to 160 degrees.
2. Heat a large casserole/heavy saucepan and add the olive oil, crushed garlis, ginger and spices. Season with salt and pepper.
3. Stir all together and cook on a low heat with the lid on for approx 10minutes (until onions are soft).
4. Add lamb, tomato paste, chopped tinned tomatoes and honey. Stir together and bring to a simmer. Then place in the oven for 90minutes or until the lamb is tender. Remove lid halfway through cooking to reduce liquid..
5. For the couscous: place it in a bowl and add the 2 tbsp of olive oil, lemon juice.
6. Pour over the boiling chicken stock, season and leave to stand for 5-10minutes or until all the liquid is absorbed.
7. To serve; spoon the tangine over some couscous and add wedges of lime and some natural/greek yoghurt
Nutritional Analysis: per portion
894 calories
178g carbohydrate (50% energy)
-of which starch: 3.2grams
-of which sugar: 38grams
239g fat (35% energy)
200g protein (15% energy)
Sodium: 1.3g
Fibre: 0g
Other Relevant Comments:
Freezes very well so bulk cook.
Mexican chilli
225g very lean minced beef or lamb
1 onion,chopped
2 cloves garlic, crushed
¼ teasp. Chilli powder
¼ teasp ground cumin
200g can tomatoes
65 mls beef stock or water
Ground black pepper
100g can red kidney beans
1 red pepper, chopped
250g Basmati / brown rice
• Using a non stick pan dry fry the meat slowly until well brown.
• Drain off excess fat form the pan.
• Add the onion, garlic and pepper and cook for 2-3 minutes.
• Add the chilli powder, cumin, tomatoes, chopped pepper and stock and stir well.
• Season with ground pepper and bring to the boil.
• Cook gently for 35 minutes, stirring occasionally.
• Add the beans and cook for a further 5 minutes.
• Serve with boiled rice.
Nutritional Analysis:
Kcals: 935
Carbohydrates: 161g
Fat: 12.6
Protein: 43g
-of which starch: 148
-of which sugar: 12
Sodium: 264mg
Fibre: n/a
Multi seed Bread - No of Servings: 1 large loaf
200g plain flour
350g coarse brown flour
50g bran
25g wheatgerm
2 heaped teaspoons baking powder
1 level teaspoon salt
1 tablespoon sesame seeds
1 tablespoon poppy seeds
2 tablespoons sunflower seeds
1 tablespoon linseeds
2 tablespoons pumpkin seeds
250g Couscous1 tablespoon treacle
750-800mls milk
1. Heat oven to 180 degrees.
2. Mix all the dry ingredients together in a large bowl.
3. Add the treacle and enough milk to make a moist dough, like stiff porridge.
4. Place in a greased 900g baking tin and bake for 1hour, or until loaf is well browned and sounds hollow underneath when turned out of the tin and tapped underneath.
Nutritional Analysis: per 55g slice, approx 16 slices per loaf
190 calories
31g carbohydrate (65% energy)
-of which starch: 26grams
-of which sugar: 4grams
5.4g fat (25% energy)
7.7g protein (16% energy)
Sodium: 0.2g
Fibre: 3.4g
Other Relevant Comments:
Keep well wrapped to keep fresh or slice the loaf once cooled and then freeze.
Omelette with creamed spinach and cheese - No of Servings: 2
1 bunch of spinach 90g
600ml boiling water
1 tblsp of margarine
1 onion sliced 60g
1 tblsp flour 20g
125ml semi skimmed milk
½ cup grated cheddar cheese 75g
salt and pepper to taste
5 eggs beaten
1 tblsp margarine 20g

2 Slices of granary bread toasted
1. Prepare the filling first. Place the spinach in a colander over a large saucepan. Pour the boiling water over the spinach and let it stand for one minute. Drain the water from the spinach and refresh under cold water. Squeeze out excess water.
2. Melt the margarine in a pan and fry the onion until soft. Stir in the flour and then add the milk slowly to form a white sauce. Add the spinach and cheese and stir until the cheese is melted. Season and set aside.
3. To make the omelette heat a little oil in a pan and add the margarine. When the margarine starts to bubble add the eggs and shake the pan over the heat to unitl the eggs are cooked and golden underneath. If you prefer, turn the omelette over at this stage and cook on both sides or simply add the filling and fold in half. Serve with a slice of granary toast.
Nutritional Analysis:
Kcals 560
Carbohydrates 28g
Fat 36g
-of which starch:21g
-of which sugar:6g
Open avocado sandwich on granary bread - No of Servings: 2
4 slices granary bread
1 avocado
Handful of alfalfa sprouts
Lettuce or any green leaves
Handful of watercress
2 large tomatoes, sliced
12 slices cucumber
Wholegrain mustard
• Arrange the leaves on the slices of granary bread
• Top with chopped tomato, cucumber and avocado
• Drizzle with wholegrain mustard to taste
Nutritional Analysis:
Kcals 442
Carbohydrates 58g
Fat 18.5g
Protein: 14.5g
-of which starch: 49g
-of which sugar: 8g
Sodium: 844mg
Fibre: 5.8g
Pasta Dish - No of servings: 2
1 onion
1 clove of garlic, crushed
400g tin of herb tomatoes chopped
1 tbsp of tomato puree
1 tsp of chilli paste or dash of Tabasco
2 tsp of pramesan cheese
Black pepper to taste

Average portion of pasta per person is 150g of cooked pasta
1. Place all the ingredients in a large pan, bring to the boil and simmer for 5 – 10 mins. (Liquidise for a smoother sauce)
2. Top with parmesan cheese, and serve with side salad.
Nutritional composition per portion:
Calories - 333 kcals
CHO - 60g
Fat - 5g
Protein - 15g
Fibre - 5g
Pasta spirals with sundried tomato, smoked salmon and green leaves - No of servings: 1
Pasta spirals (150g cooked)
Sundried tomatoes (200g)
Smoked salmon 56g
Fresh rocket/baby spinach or watercress 70g
Cook the pasta. Add the sundried tomatoes and 1 tablespoon of oil from the jar immediately at the end of cooking, and allow the flavours to infuse with the warm pasta. Add chopped smoked salmon and green leaves and serve.
A nice, less healthy variation to this is to add chopped goats cheese instead of salmon, and sprinkle with toasted pine nuts. Toast the pine nuts lightly in a dry frying pan on a hot hoB, they burn very quickly so you need to watch them!
Nutritional Analysis:
Energy: 577 kcals
Fat: 30.7g
Protein: 26.7g
CHO: 51.6g
Of which sugars 3.5g
Of which starch 47.4g
Fibre: 3.8g
Roast Salmon cutlets, vegetables and baby herb potatoes - No servings: 2
2 x 100g salmon portions
1.5 cm root ginger
1 teaspoon Lemon juice
1 teaspoon Soy sauce
3 cloves garlic peeled
2 medium (160g) Carrots- cut in half lengthways, then quartered
2 medium Parsnips (130g)- cut same size as carrots
400g Baby potatoes
A table spoon chopped fresh Rosemary,
A tablespoon chopped fresh Thyme
1 table spoon Balsamic vinegar
1 tablespoon Olive oil
1. Preheat the oven to 200 degrees Celsius. Peel and chop the carrots and parsnips into ¼ inch thick sticks, place in an oven proof dish with ½ tablespoon olive oil. Place in the oven and cook for approximately 40 minutes or until soft.

2. Wash and dry the baby potatoes, cut the bigger ones in half.

3. Put the salmon portions in an oven proof dish, with some peeled chopped ginger on each portion and a little lemon juice. Put the salmon in the oven and cook for 15 minutes.

4. Place the potatoes in an oven proof dish with the whole cloves of garlic, ½ a table spoon of olive oil. Cook for 40 mins, after 25 minutes, add the chopped fresh rosemary and thyme, keeping a little back to use at the end. You can put the prepared salmon in the oven at this time.

5. When the potatoes are cooked, remove from the oven and add 1 table spoon balsamic vinegar, mix well to coat the potatoes and sprinkle on the remaining chopped herbs.
Nutritonal Analysis:
Enegy: 500 kcals
Protein: 29.5g
Fat: 21.7g
Carbohydrate: 49g
Of which sugars: 12g of which starch: 37g
Fibre: 8.1g
Banana & Oatmeal Scones - No of servings: 12
225g flour
200g oatmeal
50g sugar
1 ¼ tsp baking powder
¼ tsp salt
2 very ripe bananas
250ml skimmed milk (buttermilk or yoghurt can also be used)
1. Mix flour, salt, baking powder and oatmeal in a bowl.

2. Mash bananas and mix into dry mixture.

3. Add milk until a soft dough is formed.

4. Kneed lightly, making sure dough is not too sticky (if so, add more flour).

5. Shape into circles of ½ to ¾ inch thickness. Bake at 190◦ for 28 min.
Nutritional Information per scone:
Protein 4.7g
Fat 1.8g
CHO 36.1g
Fibre 3.2g
Sugar 9.2g
Sodium 50.9mg
Energy 171kcals
Spicy Chicken Noodles and vegetables - No servings: 2
2 x 100g breasts of chicken- skinless and thinly chopped
1 table spoon soy sauce 13g
1 tablespoon rice wine vinegar 13g
½ teaspoon 7 thai spice/ Chinese 5 spice 5g
1 glove garlic 1.5 piece root ginger peeled and finely chopped 5g
1 medium chilli, thinly chopped (optional- if you like it hot) 5g

Medium egg noodles 400g (cooked)

1 teaspoon sesame seed oil 5g
1 teaspoon sunflower oil- or spray for frying 5g

1 onion 90g
1 carrot- sliced thinly 80g
Brocoli- cut into small florets 90g
1 red pepper- washed and chopped 90g
1 teaspoon brown sugar (white is fine) 5g

If you have time you can marinate the chicken in the vinegar, soy sauce and some spice for 1-2 hours before cooking.
1. Chop the onion, garlic, ginger and chilli and fry in some olive oil together over a medium heat for about 5 minutes until onion is soft. You can use the oil spray if you are trying to limit the kilocalories.
2. Add the chopped chicken, cook for 5-7 minutes add the soy sauce, rice wine vinegar and spices.
3. Then add the chopped carrots, as these take longer to cook that the other vegetables.
4. When the chicken is cooked and the carrots are getting softer add the chopped red pepper.
5. Add a teaspoon of sugar and about 1 tablespoon water. The water helps to steam the broccoli. Add the broccoli florets and cook for 2-3 minutes until bright green.
6. Cook the noodles in boiling water for about 4 minutes or as directed on the pack. Once cooked, drain off the water. Add 1 teaspoon sesame oil, some soy sauce to noodles to taste.
7. Mix the noodles in with the chicken and vegetables and serve.
Baby sweetcorn, mushrooms and mange tous can be used in this recipe in place of the other vegetables and are good to add variety. For a vegetarian option you can leave out the chicken and add cashew nuts, but this will change the nutritional content.
Nutritional Analysis; Per Portion
Energy: 383 kcals
Protein: 40.8g
Fat: 7.75g
Protein: 20.4g
CHO: 20.4g
Of which sugars: 5.9g
Of which starch: 13.1g
Fibre: 2.1g
Arún’s Spicy Lentil One Pot - No of Servings: 2
½ Tbsp olive oil (11g)
1 small onion (45g)
1 tsp each of cumin and coriander seeds
½ tsp black peppercorns
1 clove garlic, chopped
75g/3 oz brown rice
75g/3 oz green lentils
¼ tsp salt
175g/60z tomatoes skinned and sliced (or tinned)
½ a cinnamon stick
425mls/ ¾ pint of vegetable stock
For Garnish
(optional) ½ tbsp olive oil
1 small onion, thinly sliced (45g)
½ lemon, cut into wedges
Coriander sprigs
75g (2 ½oz) Greek-style yoghurt to serve
• Heat the oil in a large pan, add the onion and fry for 5 mins, stirring until lightly browned. Meanwhile crush the cumin, coriander seeds and peppercorns with a mortar and pestle, add to the garlic. Fry for 2 mins, add the rice, lentils and salt then stir.
• Remove half the lentil mixture and set aside. Cover the mixture in the pan with the tomatoes. Top with the reserved lentil mixture. Add the cinnamon and stock and bring to the boil. Cover and simmer for 35 mins until the lentils are tender.
• (optional) To make the garnish, heat the oil in frying pan, add the sliced onion and fry over a high heat for 5 mins until crisp. Drain on kitchen paper. Spoon the onion over the lentil mixture and garnish with lemon wedges and coriander
• Spoon onto plates and serve with the yoghurt.
Nutritional Analysis: per portion
Energy 388 Kcals
Carbohydrates 65g
Fat 12g
Protein: 16g
Carbohydrates: 66g
-of which starch: 58g
-of which sugar: 8g
Spinach Omelette - No servings: 2
1 bunch of baby spinach 90g
1 tblsp of olive oil 13g
1 onion sliced 60g
25ml semi skimmed milk
½ cup grated cheddar cheese/Parmesan cheese 75g
60 g red or green pepper
40g Mushrooms
salt and pepper to taste
5 eggs beaten
Black Pepper to season
1. Beat the 5 eggs together in a bowl add black pepper to season and 25 mls of milk
2. Chop the onion, peppers, mushrooms and ham.
3. Pour the olive oil into a pan and fry the onion until soft. Add the mushrooms, peppers, ham and spinach.
4. Pour the egg mixture into the pan and rotate it until the pan is covered. Leave on a low heat until the eggs are cooked and golden underneath. If you prefer, turn the omelette over at this stage and cook on both sides or simply add the cheese and place under a grill until the cheese is melted. Serve with a slice of granary toast or baked beans.
Nutritional Analysis: Per portion
Kcals 440 kcals
Carbohydrates 6g
Fat 30g
Protein: 36g
Fibre: 3.2g
Banana and Strawberry Smooties - No of Servings: 2 x 350ml shakes approx.
Banana (average sized ) - 4 oz / 100g
Strawberries (handful) - 4oz / 100g
Orange Juice (glass & half) -10 floz / 300ml
Frozen Natural Yogurt – vanilla ( 3-4 ice cream scoops) -6 floz / 180ml
Low Fat Milk – 2 fl oz / 60ml
– Pop all the ingredients apart from milk into a blender
– Blend on high for 1 minute or until all ingredients are well blended
– Add milk last to consistency as desired
Nutritional Analysis: (nutritional analysis per 370g portion)
Kcals 254kcals
Carbohydrates 50g
Fat 3g
Protein: 8g
-of which starch: 1.1g
-of which sugar: 49g
Sodium: 31mg
Fibre: (NSP) 1.3g
Other Relevant Comments:
Other berries can be used such as blueberries, raspberries, blackberries (fresh/frozen)
If preferred more milk can be added or none depending on individual preferences.