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Fruit Granola

Ingredients
2 tbsp vegetable oil

125ml maple syrup

2 tbsp honey

1 tsp vanilla extract

300g rolled oats

50g sunflower seeds

4 tbsp sesame seeds

50g pumpkin seeds

100g flaked almonds

200g dried berries (mix of dried cranberries/dried apricots

50g coconuts flakes or desiccated coconut

1. Heat oven to 150C/fan 130C/gas 2. Mix the oil, maple syrup, honey and vanilla in a large
bowl. Tip in all the remaining ingredients, except the dried fruit and coconut, and mix well.
2. Tip the granola onto two baking sheets and spread evenly. Bake for 15 mins, then mix in the
coconut and dried fruit, and bake for 10-15 mins more. Remove and scrape onto a flat tray to
cool. Serve with cold milk or yogurt. The granola can be stored in an airtight container for up
to a month.

On the run breakfast bars

100g butter

3 tbsp golden syrup

85g demerara sugar

140g porridge oats

tsp ground cinnamon

50g desiccated coconut

2 tbsp linseeds , slightly crushed

1 tbsp sesame seeds

100g chopped hazelnuts

Heat oven to 160C/fan 140C/gas 3. Butter a 22cm square baking tin. Melt the butter, syrup
and sugar in a pan. Pour in the oats, cinnamon, coconut, seeds and nuts, mix and pour into
tin. Bake for 30-35 mins. Leave to cool for 5 mins, then cut into slices. Will keep for 1 week
in an airtight container.

On the run breakfast bars

100g butter

3 tbsp golden syrup

85g demerara sugar

140g porridge oats

tsp ground cinnamon

50g desiccated coconut

2 tbsp linseeds , slightly crushed

1 tbsp sesame seeds

100g chopped hazelnuts

Heat oven to 160C/fan 140C/gas 3. Butter a 22cm square baking tin. Melt the butter, syrup
and sugar in a pan. Pour in the oats, cinnamon, coconut, seeds and nuts, mix and pour into
tin. Bake for 30-35 mins. Leave to cool for 5 mins, then cut into slices. Will keep for 1 week
in an airtight container.

On the run breakfast bars

100g butter

3 tbsp golden syrup

85g demerara sugar

140g porridge oats

tsp ground cinnamon

50g desiccated coconut

2 tbsp linseeds , slightly crushed

1 tbsp sesame seeds

100g chopped hazelnuts

Heat oven to 160C/fan 140C/gas 3. Butter a 22cm square baking tin. Melt the butter, syrup
and sugar in a pan. Pour in the oats, cinnamon, coconut, seeds and nuts, mix and pour into
tin. Bake for 30-35 mins. Leave to cool for 5 mins, then cut into slices. Will keep for 1 week
in an airtight container.

On the run breakfast bars

100g butter

3 tbsp golden syrup

85g demerara sugar

140g porridge oats

tsp ground cinnamon

50g desiccated coconut

2 tbsp linseeds , slightly crushed

1 tbsp sesame seeds

100g chopped hazelnuts

Heat oven to 160C/fan 140C/gas 3. Butter a 22cm square baking tin. Melt the butter, syrup
and sugar in a pan. Pour in the oats, cinnamon, coconut, seeds and nuts, mix and pour into
tin. Bake for 30-35 mins. Leave to cool for 5 mins, then cut into slices. Will keep for 1 week
in an airtight container.

Cheat's Knickerbockers

red and green grapes

crushed amaretti biscuits

low-fat natural yogurt

low-fat soft cheese

light muscovado sugar

In a glass, sprinkle green and red grapes with crushed amaretti biscuits and a layer of low-fat natural
yogurt mixed with low-fat soft cheese. Sprinkle with light muscovado sugar and allow to dissolve.
Apple & blackberry rice

425g can rice pudding

185g jar good-quality apple sauce

150g punnet blackberries (or use frozen and defrost)

2 tbsp soft brown sugar

In 4 small dessert bowls or glasses, layer the rice pudding, apple sauce and blackberries, finishing with a
few blackberries on top. Scatter with the brown sugar and leave in the fridge for 10 mins until the sugar
has melted. You can also make up to 2 hrs ahead and keep covered in the fridge.
Banana yogurt pots

1 x 450g tub thick yogurt

3-4 bananas cut into chunks

4 tbsp sort dark brown sugar

25g walnuts, toasted and chopped

Dollop about 1 tbsp yogurt into the bottom of 4 small glasses. Add a layer of banana, then some more
yogurt. Repeat the layers until the glasses are full. Scatter over the sugar and nuts, then leave in fridge
for 20 mins until sugar has dissolved.

Fruity coconut creams


1

x 50g/2oz sachet coconut cream

500g 0% Greek yogurt or tub quark

85g icing sugar, sieved

few drops vanilla extract

2 kiwi fruit

400g can pineapples chunks

Dissolve the coconut cream in 50ml boiling water, then leave to cool. Spoon the quark or yogurt
into a mixing bowl, then stir in the icing sugar and vanilla. Combine with the coconut mix, then
spoon into individual glasses. Chill until ready to serve.

Peel and chop the kiwi fruit into small pieces. Drain the pineapple, then chop the chunks into
small pieces. Mix the fruit together, then spoon over the top of the coconut creams to serve.

Dried fruit compote

140g dried fruits (we used apricots, cherries and sultanas)

tsp cinnamon

300ml apple juice

200g tub fat-free Greek yogurt

100g granola

Put the dried fruit into a small pan with the cinnamon and apple juice, give everything a stir then
simmer for 5 mins until the apple juice is syrupy. Remove from the heat and allow to cool.

Divide the yogurt between 4 bowls then top with the compote and granola.

10-minute winter fruit compote

500g pack mixed dried fruit

200ml fresh orange juice

half cinnamon stick

6 cloves

6 black peppercorns

0% Greek yogurt or low-fat fromage frais, to serve

Tip the dried fruit, orange juice and whole spices into a microwaveable bowl. Microwave on High
for 4-5 mins, stirring halfway through until the juices become sticky and the fruits are plump.

Leave the compote to stand for a minute and serve in bowls with spoonfuls of yogurt or fromage
frais.

Nutty apple sarnies

crunchy peanut butter

1 small wholegrain roll or slice of bread

sliced apple

watercress
Spread a little crunchy peanut butter on a small wholegrain roll or slice of bread. Top with sliced
apple and watercress.
Cheese and apple sandwich filling
Grated apple, spring onions (chopped), lemon juice (to taste), mayonnaise

Cranberry & raspberry smoothie

200ml cranberry juice

175g frozen raspberries, defrosted

100ml milk

200ml natural yogurt

1 tbsp caster sugar, or to taste

Place all the ingredients into a blender and pulse until smooth. Pour into glasses and serve.
Super berry smoothie

450g bag frozen berries

450g pot fat-free strawberry yogurt

100ml milk

25g porridge oats

2 tsp honey (optional)

Whizz the berries, yogurt and milk together with a stick blender until smooth. Stir through the porridge
oats, then pour into 4 glasses and serve with a drizzle of honey, if you like.

Cinnamon custard plums

Put 1 tbsp honey, 1 tsp butter, 2 quartered plums, few drops vanilla extract, pinch ground cinnamon and
2 tsp water in a dish. Cover with cling film, pierce, microwave for 3 mins on High. Once cooled, put fruit in
a container and spoon 2-3 tbsp custard on top. Seal and refrigerate (serves 1).
Tropical fruits in lemongrass syrup

425g can lychees in syrup

2 stems lemongrass, halved and bashed with a rolling pin

85g golden caster sugar

2 x 425g cans fresh mixed tropical fruits

100g seedless red grapes

Drain the lychees juice into a pan and put the lychees in a large serving bowl. Add the
lemongrass and sugar to the pan, heat gently until the sugar dissolves, then boil for 1 minute.
Turn off the heat and set aside the lemongrass will add flavour as it cools.

Strain the syrup over the lychees and tip in the fruits. Chill.

Orange & mint salad

4 oranges

12 soft dates, stoned, sliced lengthways

small bunch mint, leaves finely chopped, plus a few left whole

1 tbsp rose syrup or rosewater

Peel then segment the oranges, removing the white pith. Place in a bowl along with any juices, then add
the dates, chopped mint and rose syrup and toss gently. Divide between 4 dessert bowls, scatter on the
mint leaves and serve.
Chinese fruit salad
1 tin lychees
1 tin mango slices
2 eating apples
2 bananas
225ml apple juice

2 tbsp lime juice

Porridge Toppings
1. Sliced banana
Flaked almonds
Honey

2. Fresh: strawberries, blueberries, raspberries


2 tbsp bio-yogurt
1 tbsp granola

3. 1 cooking apple (peeled, cored and diced)

tsp ground cinnamon


1tbsp golden caster sugar
2 tbsp water. Gently stew apple together with cinnamon, caster sugar and water until just
cooked.
Handful chopped dried apricots
1 tbsp pumpkin seeds

4. 25g sunflower seeds


25g stoned dried dates (chopped)
25g pine kernels
25g pecan nuts
1 ripe banana (peeled and sliced)

LUNCH
Cheese, leek & potato tortilla

butter, for frying

1 leek, thinly sliced

225g potatoes cooked and cooled (about 1-2 medium size ones)

6 eggs

85g cheddar

1 tbsp sage, finely chopped (or 1 tsp dried sage), optional

Melt a knob of butter in a medium, nonstick frying pan, then cook the leek for about 5 mins until
softened. Meanwhile, cut the potatoes in half, then into slices about cm thick. Beat the eggs,
season, then stir in the cheese and sage.

Add a little extra butter to the pan if needed, tip in the potatoes, then the egg mixture. Turn the
heat to low, then cook for 10 mins until nearly set. Place under a hot grill, then cook for a couple
of mins more until the top is set and golden. Slice into wedges and serve with a green salad.
Baby frittatas

1 tsp olive oil

100g diced pancetta or rindless streaky bacon

8 eggs

350ml double cream

2 tbsp each finely chopped fresh parsley and chives

100g parmesan, grated

butter, for the tin

On the day, reheat the oven to 180C/Gas 4/fan oven 160C. Heat the olive oil in a frying pan over
a medium heat. Tip in the pancetta and fry for 4 minutes until crisp. Drain and cool on kitchen
paper.

Whisk the eggs with the cream and plenty of salt and pepper. Add the herbs, parmesan and
cooled pancetta; mix again.

Butter a 12-hole muffin tin. Ladle in the mixture to two-thirds fill each hole (youll have leftovers
for another batch). Bake for 20-25 minutes until firm. Transfer to a rack. Cool while cooking the
remaining frittatas. Make up to 4 hours ahead.

Courgette frittata

1 small red onion, halved and sliced

2 medium courgettes, sliced

olive oil, for frying

6 eggs

50g mature cheddar, grated

Fry the onion and courgette gently in a little olive oil for 10 minutes until softened and turning
golden. Beat the eggs then mix in the cheese and veg. Heat some oil in a small non-stick frying
pan and pour in the egg mix. Cook, moving the egg around until the base is set. Slide under a
hot grill until puffed and golden. Cut into wedges and serve with a leafy salad.

Quiche Lorraine frittata

8 rashers smoked streaky bacon or about 175g ham, chopped into pieces

8 eggs

200ml milk

50g strong cheddar, grated, plus extra for sprinkling, if you like

Heat oven to 180C/160C fan/gas 4. If youre using bacon, put it into a large frying pan and cook
over a gentle-medium heat. Stir occasionally until golden and beginning to crisp up.

Line a roasting tin, about 20 x 28cm, with baking parchment just scrunch it roughly at the
corners. Whisk together the eggs and milk in a large jug or bowl, then stir in the bacon or ham,
plus any fat from the pan, the cheddar and some seasoning. Pour into the tin, scatter with a bit of
extra grated cheese, if you like, and bake for 30-35 mins until golden and set. Carry to your
picnic in its tin and eat hot, warm or cold, with bread, cherry tomatoes and a few salad leaves.

Easy cheesy frittata

2 spring onions, ends trimmed off

4 tablespoons of frozen peas, defrosted

1 courgette, halved with the ends cut off

2 slices of ham

100g feta cheese

4 eggs

switch the oven on to 180C/ 160C fan/gas 4. Snip or cut up the spring onions and put them in a
bowl. Add the peas to the bowl.

Grate the courgette using your rotary grater, one half at a time, then add it to the bowl.

Cut the ham into pieces with your scissors, if you do this over the bowl it will fall straight in.

Break the feta into the bowl by crumbling it with your hands.

Crack the eggs into a bowl and, if any bits of shell fall in, scoop them out with a spoon. Whisk the
eggs until the yolks are mixed into the white.

Pour the eggs into the other bowl and stir. Brush a round ovenproof dish, about 16cm across,
with oil. Tip everything into the dish. Ask a helper to put the dish in the oven for 30 minutes or
until the egg is set. Serve with salad and crusty bread.

Potato frittata with pesto & goats cheese

4 medium potatoes (about 600g/1lb 5oz), thinly sliced

1 garlic clove, finely chopped

8 large eggs, lightly beaten

1 tbsp olive oil

100g pack soft rindless goat's cheese, sliced

3 tbsp pesto

handful rocket leaves

tomato and basil salad, to serve (optional)

Boil the potatoes in salted water for 5 mins until just tender. Meanwhile, heat oven to 220C/200C
fan/gas 7. Mix the garlic and eggs together with some seasoning, then drain the potatoes and stir
into the egg.

Heat the oil in an ovenproof frying pan, then tip in the egg and potato mixture. Cook over a low
heat for 5 mins or until two-thirds of the frittata is set, then cook in the oven for 10-15 mins until
cooked through.

Arrange the goats cheese round the edge of the frittata and drizzle with the pesto. Top with
rocket and serve with a tomato & basil salad, if you like.

Potato, spring onion, dill & cheese frittata

2 tbsp olive oil

400g leftover cooked new potatoes, sliced

4 eggs, beaten

4 spring onions, finely sliced

1 bunch dill, roughly chopped

25g cheddar, grated

In a small non-stick frying pan, heat oil over a medium heat. Add potatoes, then fry until
beginning to crisp, about 8 mins. In a bowl, whisk together eggs, spring onions, dill and some
seasoning. Heat the grill.

Tip the eggs into frying pan, mix quickly, lower the heat, then sprinkle over cheese. After about 8
mins, once the top side has almost set, pop under the grill for 2-3 mins or until firm and golden.
Slide out of the pan. Eat straight away with mayo or ketchup or cool quickly and chill.

Jam jar salads


300ml chicken or vegetable stock
150g bulgar wheat
tbsp dill , chopped
tbsp mint , chopped
250g cooked beetroot , diced
cucumber , diced
200g radish , quartered
200g feta cheese , crumbled
2 Baby Gem lettuces , shredded

2 tbsp Dijon mustard


3 tbsp white wine vinegar
rapeseed oil
2 tsp honey
1. Heat the stock to boiling point and pour it over the bulgar wheat, cover and leave for 20 minutes to
soak. Chill until cold. Mix through the herbs and some seasoning.
2. Layer up the salads into 8 jam jars: pack bulgar wheat at the bottom, then top with beetroot,
cucumber, radish, feta and finally lettuce. Put the mustard, vinegar, 4 tbsp oil, the honey and some
seasoning in a separate jar and shake well to make a dressing. Seal the jars and pack up for your
picnic.

10-minute couscous salad


100g couscous
200ml hot low salt vegetable stock (from a cube is fine)
2 spring onions
1 red pepper
cucumber
50g feta cheese , cubed
2 tbsp pesto
2 tbsp toasted pine nuts
Tip couscous into a large bowl, pour over stock. Cover, then leave for 10 mins, until
fluffy and all the stock has been absorbed. Meanwhile, slice the onions and pepper and
dice the cucumber. Add these to the couscous, fork through pesto, crumble in feta, then
sprinkle over pine nuts to serve.

Greek salad
4 large vine tomatoes , cut into irregular wedges
1 cucumber , peeled, deseeded, then roughly chopped

a red onion , thinly sliced


16 Kalamata olives
1 tsp dried oregano
85g feta cheese , cut into chunks (barrel matured feta is the best)
4 tbsp Greek extra virgin olive oil

Place all of the ingredients in a large bowl, lightly season, then serve with crusty bread
to mop up all of those beautiful juices.

Mexican tuna & bean salad


2 large pitta breads
400g can mixed beans , drained and rinsed

1 avocado , sliced or chopped


4 large tomatoes , deseeded and chopped
bunch spring onions , sliced
1 red chilli , chopped

400g can tuna in water, drained


3 tbsp French dressing , homemade or bought
Toast the pitta breads. Once cool, tear into large pieces. Mix together the beans,
avocado, tomatoes, spring onions and chilli. Flake the tuna on top of the salad, pour
over the salad dressing, then add the crisp pieces of pitta. Mix gently and serve straight
away.

Mexican salad with tortilla croutons


3 flour tortillas , cut into crouton-sized pieces
1 tbsp olive oil
1 tsp Cajun or Mexican seasoning mix
1 iceberg lettuce , shredded
400g can black beans , rinsed and drained

200g pack cherry tomatoes , halved


2 avocados , stoned, peeled and sliced
juice 1 lime
bunch coriander , leaves only

1. Heat oven to 200C/180C fan/gas 6. Place the tortilla pieces on a baking tray, toss with the oil and the
seasoning mix, then cook for 10-12 mins until crisp. In a large bowl, toss the iceberg, beans and
tomatoes. Toss the avocado in the lime juice and add to the bowl.
2. Drizzle over your chosen dressing and toss to coat all the ingredients. Top with the croutons and
coriander, then serve.

Smoked mackerel, orange & couscous salad

200g couscous - use wholemeal if you can get it

3 oranges , 2 peeled and thinly sliced, 1 juiced

3 tbsp red wine vinegar

1 tsp sugar

3 tbsp olive oil

1 red onion , finely chopped

100g bag watercress , roughly chopped

240g pack peppered mackerel fillets, flaked into large chunks

Pour 250ml boiling water over couscous, cover and leave 10 mins, then fluff up with a fork.
Meanwhile, make the dressing. Mix orange juice, vinegar, sugar and oil with some seasoning.
Mix through the couscous with remaining ingredients.

Spiced parsnip soup

small knob of butter

1 onion, sliced

2 garlic cloves, sliced

small piece fresh root ginger, peeled and sliced

6 large parsnips, peeled and chopped

1 tsp cumin seed

1 tsp coriander seed

2 cardamom pods

1 tbsp garam masala

1.2l vegetable stock

150ml pot double cream

To serve

1 tsp olive oil

1 tsp toasted cumin seeds

1 red chilli, deseeded and sliced

Heat the butter in a large saucepan. Add the onion and cook for a few mins to soften. Throw in
the garlic and ginger, cook for 1 min more, then add the parsnips and spices. Cook for a few
mins until fragrant. Pour over the stock and gently simmer for 30 mins. Add most of the cream,
bring to the boil, then turn off the heat.

Blitz the soup until completely smooth in a blender or with a stick blender. The soup can now be
chilled, then frozen for up to 3 months. Serve in bowls, drizzled with remaining cream and the
olive oil, scattered with cumin seeds, sliced chilli and coriander leaves.
Spiced carrot & lentil soup

2 tsp cumin seeds

pinch chilli flakes

2 tbsp olive oil

600g carrots, washed and coarsely grated (no need to peel)

140g split red lentils

1l hot vegetable stock (from a cube is fine)

125ml milk

plain yogurt and naan bread, to serve

Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start
to jump around the pan and release their aromas. Scoop out about half of the seeds with a
spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil.
Simmer for 15 mins until the lentils have swollen and softened.

Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you
prefer). Season to taste and finish with a dollop of yogurt and a sprinkling of the reserved toasted
spices. Serve with warmed naan breads.
Fish in Dips

Smoked salmon taramasalata

100g smoked salmon

200g low-fat soft cheese

100g crme frache

juice 1 lemon

drizzle of olive oil, to serve

black kalamata olive and toasted pitta bread, to serve

Tip the salmon, soft cheese, crme frache and lemon juice into a food processor. Blitz
everything until smooth, then stir in a very large pinch cracked pepper. Spoon the mix into a
large bowl, drizzle with olive oil and serve with toasted pitta bread and olives.

Smoked trout & horseradish pt

140g cream cheese

1 tsp creamed horseradish

zest and juice lemon

1 tbsp finely chopped dill, plus extra fronds to serve

2 smoked trout fillets

500g rye bread, sliced, to serve

1 Baby Gem lettuce, leaves separated, to serve

Put the cream cheese, horseradish, and lemon zest and juice in a bowl, and mix together until
smooth. Season.

Add the chopped dill and flake in the smoked trout, removing any bones or skin as you go. Stir
well to combine and add more seasoning to taste. The pt will keep in the fridge for up to 2
days. Serve garnished with dill fronds and sprinkled with cracked black pepper. Eat with rye
bread and lettuce leaves.
Smoked mackerel dip

250g smoked mackerel fillets, skinned and finely flaked

142ml tub soured cream

bunch spring onions, trimmed and finely chopped

4 tsp horseradish

selection of crunchy raw vegetable, to serve

1.
In a mixing bowl, stir the smoked mackerel, soured cream and spring onions together to make a
textured dip, then stir in the Make a batch of this simple, healthy dip and keep it in the fridge for

whenever you want a quick bite horseradish. Spoon into a serving bowl and serve with sticks of raw veg
for dipping. Can be chilled for up to 3 days.
Pilchard Dip
Tinned pilchards (in tomato sauce) x1 small tin
Cream cheese 200g
Chives bunch (finely chopped)
Juice of x1 lime
Pinch of ground black pepper.
Method:
Place the pilchards and their sauce in a small bowl. Using a kitchen knife and fork, split each pilchard in
half along the natural belly line and remove the soft backbone.
Mash the pilchards together with the cream cheese with a spatula until soft and creamy.
Add the finely chopped chives, lime juice (to taste) and a good pinch of pepper.
Blend well until thoroughly mixed.
Chill in the fridge until ready to use. Serve with crisply toasted pitta breads
Lemon & coriander houmous

2 x 400g cans chickpeas in water, drained


2 fat garlic cloves , roughly chopped
3 tbsp Greek yogurt
3 tbsp tahini paste
3 tbsp extra-virgin olive oil , plus extra
zest and juice 2 lemons
20g pack coriander

Put everything but the coriander into a food processor, then whizz to a fairly smooth mix. Scrape
down the sides of the processor if you need to.
Season the houmous generously, then add the coriander and pulse until roughly chopped.
Spoon into a serving bowl, drizzle with olive oil, then serve.

Dipping things:
Cucumber, sweet peppers, carrots, celery sticks, little gem lettuce leaves
Wholemeal pitta crisps
DIY tortilla chips
Naan bread nibbles
breadsticks