Snacks

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1) Sesame-Soy Nut and Pretzel Mix

Ingredients:

1 cup unsalted miniature pretzels

1 cup whole-wheat cereal squares (such as Chex)
3/4 cup wasabi peas
2/3 cup unsalted roasted cashew halves
2 tablespoons canola oil
1 tablespoon toasted sesame oil
1 tablespoon reduced-sodium soy sauce
1 teaspoon garlic powder
1 teaspoon ground ginger
1/4 teaspoon ground red pepper
4 cups unsalted air-popped popcorn

Instructions:

Step 1
Preheat oven to 250°F.

Step 2
Combine the first 4 ingredients in a large bowl. Combine canola oil and next 5
ingredients (through red pepper), stirring
with a whisk. Drizzle oil mixture over pretzel mixture; toss to coat. Add popcorn;
toss.

Step 3
Spread popcorn mixture in a single layer on a rimmed baking sheet. Bake for 30
minutes, stirring once after 15 minutes.
Cool.

Nutritional Information:

Calories 209
Fat 11.8g Satfat 1.8g Monofat 5.9g Polyfat 2.9g Protein 5g Carbohydrate 23g Fiber
2g Cholesterol 0.0mg Iron 4mg
Sodium 204mg Calcium 25mg Sugars 2g Est. added sugars 1g

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2) Spicy Soy Bar Nuts

Ingredients:

1 cup dry-roasted peanuts

1 cup almonds, roasted
1 cup cashews, roasted
1 tablespoon reduced-sodium soy sauce
1 tablespoon crushed Aleppo pepper or
1 1/2 tsp. crushed red pepper
2 teaspoons lime zest plus 1 Tbsp. fresh juice (from 1 lime)
2 teaspoons canola oil
1 teaspoon granulated sugar

Instructions:

Step 1
Preheat oven to 250°F. Toss together all ingredients in a bowl. Arrange in a single
layer on a parchment paper-lined
rimmed baking sheet. Bake in preheated oven until liquid has evaporated and nuts
are slightly caramelized, 13 to 15
minutes. Cool to room temperature. Serve immediately, or store in an airtight
container up to 5 days.

Step 2
Note: Roast nuts at 300°F in a single layer on a rimmed baking sheet, stirring
occasionally until lightly browned and
crisp. Almonds: 25 min.; cashews: 28 min.

Nutritional Information:

Calories 129
Fat 10.8g Satfat 1.5g Monofat 6.3g Polyfat 2.3g Protein 4g Carbohydrate 6g Fiber 2g
Cholesterol 0.0mg Iron 1mg
Sodium 30mg Calcium 27mg Sugars 1g Est. added sugars 0g

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3) Nutty Carrot Flatbread

Ingredients:

2 ounces dry-roasted, unsalted almonds (about 1/2 cup)

3 ounces unsalted pumpkin seeds (about 1/2 cup), toasted
2 3/4 ounces dry-roasted, unsalted sunflower seed kernels (about 1/2 cup)
21 ounces carrots (about 5 large), cut into 1/2-in.-thick slices
1 teaspoon chopped fresh oregano
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/2 teaspoon sea salt
2 large eggs
2 large egg whites

Instructions:

Step 1
Preheat oven to 400°F.
Step 2
Pulse almonds in a food processor until very finely chopped. Add pumpkin seeds and
sunflower seeds, and pulse 5 to 6
times or until coarsely chopped. Transfer mixture to a large bowl. Place carrots
in food processor; process until very
finely chopped. Add carrots and remaining ingredients to almond mixture, stirring
to combine.

Step 3
Press carrot mixture in a thin layer onto a rimmed baking sheet lined with
parchment paper. Bake at 400°F for 25 minutes
or until bread is firm and golden. Cool in pan on a wire rack. Cut bread into 12
pieces. Serve warm or at room
temperature.

Nutritional Information:

Calories 139
Fat 10.2g Satfat 1.6g Monofat 4.1g Polyfat 4g Protein 6g Carbohydrate 6g Fiber 2g
Cholesterol 89mg Iron 1mg Sodium 140mg
Calcium 45mg Sugars 2g Est. added sugars 0g

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4) Mini Cheese Balls

Ingredients:

8 ounces goat cheese

8 ounces plain almond milk cream cheese (such as Kite Hill)

2 teaspoons honey

½ teaspoon grated lemon rind

½ cup roasted salted almonds, chopped

1 teaspoon minced fresh thyme

Directions:

Step 1
Place first 4 ingredients in a large bowl, and beat with a mixer at medium speed 2
minutes or until smooth. Freeze
15 minutes.

Step 2
Place nuts and thyme in a food processor; process until finely ground. Place nut
mixture in a shallow dish.
Step 3
Divide cheese mixture into 36 equal portions (about 2 teaspoons each), rolling to
form 36 balls. Freeze 10 minutes.
Gently roll each cheese ball in nut mixture, coating well. Serve immediately, or
cover and refrigerate until ready
to serve.

Nutrition Facts:

Per Serving:
94 calories;
fat 7.4g; saturated fat 2g; mono fat 1.9g; poly fat 0.6g; protein 5g; carbohydrates
3g; fiber 0g; cholesterol 6mg;
iron 0mg; sodium 136mg; calcium 28mg.

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5) Banana, Chocolate, and Hazelnut Dip

Ingredients:

1 ripe banana

½ cup plain nonfat Greek yogurt

½ cup light sour cream

⅓ cup chocolate-hazelnut spread

2 tablespoons powdered sugar

1 tablespoon unsweetened cocoa

Graham crackers

Directions:

Step 1
Mash banana with a fork until smooth. Combine banana, yogurt, sour cream,
chocolate-hazelnut spread, powdered sugar,
and cocoa. Serve with graham crackers.

Nutrition Facts:

Per Serving:
91 calories;
fat 4.4g; saturated fat 1.8g; sodium 17mg.
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6) Beet Hummus with Blue Cheese and Walnuts

Ingredients:

1 tablespoon tahini (roasted sesame seed paste)

1 tablespoon fresh lemon juice

1 tablespoon extra-virgin olive oil

1 (15-ounce) can unsalted chickpeas, rinsed and drained

¼ teaspoon kosher salt

3 tablespoons water

1 garlic clove

1 3-ounce beet, peeled

Parchment paper

½ teaspoon honey

¼ teaspoon kosher salt

.13 teaspoon black pepper

3 tablespoons crumbled blue cheese

1 ½ tablespoons chopped toasted walnuts

1 tablespoon microgreens (optional)

Directions:

Step 1
Combine tahini, lemon juice, olive oil, chickpeas, 1/4 teaspoon kosher salt, water,
and garlic clove in the bowl of a
food processor. Wrap beet in parchment paper. Microwave at HIGH 3 minutes or until
tender. Let stand 5 minutes; quarter
beet. Add beet, honey, 1/4 teaspoon kosher salt, and black pepper to food processor
with chickpea mixture; process until
smooth. Top hummus with blue cheese, walnuts, and microgreens, if desired.

Nutrition Facts:

Per Serving:
87 calories;
fat 4.8g; saturated fat 1.1g; sodium 181mg.

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7) Mac and Cheese Bites

Ingredients:
10 ounce whole wheat elbow macaroni
2 tablespoons canola oil
3 garlic cloves, crushed
2 1/4 cups unsalted chicken stock (such as Swanson), divided
1/2 cup 2% reduced-fat milk
8 teaspoons whole wheat flour
4 ounces 1/3-less-fat cream cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
3 ounces extra-sharp cheddar cheese, shredded (about 3/4 cup

Instructions:

1. Cook pasta according to package directions, omitting salt and fat; drain. Set
aside.

2. Preheat broiler to high.

3. Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add garlic to
pan; cook 3 minutes or until garlic
is fragrant, stirring frequently (do not brown). Stir in 1 cup stock; bring to a
boil. Cook 1 minute. In a medium bowl,
combine remaining 1 1/4 cups stock, milk, and flour; stir with a whisk until flour
dissolves. Add milk mixture to garlic
mixture, stirring with a whisk. Bring to a boil; cook 5 minutes or until mixture
begins to thicken. Remove milk mixture
from heat; add cream cheese, stirring until smooth. Stir in salt and pepper. Add
cooked pasta to milk mixture, tossing
to coat. Let stand 5 minutes. Spoon pasta mixture into a 24-cup mini muffin pan
dish coated with cooking spray. Sprinkle
cheddar evenly over pasta. Broil 5 minutes or until cheese melts and begins to
brown. Let stand 5 minutes.

Nutrition Facts:

CALORIES 86;
FAT 4g (sat 2g, mono 1g, poly 1g); PROTEIN 4g; CARB 10g; FIBER 1g; CHOL 7mg; IRON
1mg; SODIUM 97mg; CALC 42mg

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8) Nutty Parmesan Herb Scones

Ingredients:

1 cup old-fashioned rolled oats

¼ cup warm water

¼ cup extra-virgin olive oil

1 tablespoon brown sugar

2 large eggs

4 ½ ounces white whole-wheat flour (about 1 cup)

⅔ cup chopped walnuts, toasted

2 tablespoons ground flaxseed

1 tablespoon chopped fresh thyme

½ teaspoon kosher salt

¼ teaspoon baking soda

¼ teaspoon black pepper

3 ounces grated Parmesan cheese (about 3/4 cup)

Directions:

Step 1
Preheat oven to 350°F.

Step 2
Combine oats and 1/4 cup water in a large bowl.

Step 3
Combine oil, sugar, and eggs in a small bowl, beating well with a whisk. Add egg
mixture to oat mixture, tossing to
combine.

Step 4
Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine
flour, nuts, flaxseed, thyme, salt,
baking soda, pepper, and cheese. Add flour mixture to oat mixture; toss with a fork
until a sticky dough forms. With
floured hands, knead dough 2 to 3 times. Divide dough into 12 equal portions, and
shape each portion into a 1/4-inch-thick
triangle. Place triangles on a baking sheet lined with parchment paper. Bake at
350°F for 16 to 18 minutes or until
golden.
Nutrition Facts:

Per Serving:
196 calories;
fat 12.7g; saturated fat 2.6g; mono fat 5g; poly fat 4.3g; protein 7g;
carbohydrates 14g; fiber 3g; cholesterol 37mg;
iron 1mg; sodium 227mg; calcium 102mg; sugars 2g; added sugar 1g.

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9) Garlicky Turnip Fries with Pomegranate Ketchup

Ingredients:

¾ cup pomegranate arils

¼ cup chopped shallots

2 tablespoons cider vinegar

3 tablespoons sugar

1 teaspoon tomato paste

.13 teaspoon salt

4 turnips, peeled

2 tablespoons olive oil

2 tablespoons cornmeal

2 tablespoons grated Parmesan cheese

¼ teaspoon garlic salt

Directions:

Step 1
Place 2 baking sheets in oven. Preheat oven to 450°. Combine pomegranate arils,
shallots, and vinegar in a mini food
processor; process until blended. Strain through a sieve into a saucepan; discard
solids. Stir in sugar, tomato paste,
and salt. Simmer 10 minutes. Cut turnips into 1/2-inch matchsticks; toss with olive
oil. Toss with cornmeal, Parmesan
cheese, and garlic salt; divide turnip mixture between preheated pans. Bake at 450°
for 15 minutes. Turn turnips over;
rotate pans. Bake 8 minutes or until browned.
Nutrition Facts:

Per Serving:
137 calories;
fat 5.3g; saturated fat 1g; sodium 184mg.

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10) Pesto Pastries

Ingredients:

2 tablespoons pine nuts, toasted

1 garlic clove, chopped

3 tablespoons grated Parmigiano-Reggiano cheese

2 (1-ounce) packages fresh basil

1 sheet frozen puff pastry dough, thawed

.38 teaspoon kosher salt

Directions:

Step 1
Preheat oven to 400°.

Step 2
Place nuts and garlic in a mini food processor; pulse until finely chopped. Add
cheese; pulse to combine. Remove large
stems from basil. Tear leaves, and add to processor; process until very finely
chopped and almost paste-like.

Step 3
Unfold dough, and roll into a 10 x 9-inch rectangle. Spread pesto over dough all
the way to edges. Sprinkle with salt.
Roll up both long sides of dough, jelly-roll fashion, until they meet in the
middle. Place in freezer for 10 minutes.

Step 4
Cut dough roll crosswise into 20 slices. Arrange slices in a single layer on a
baking sheet lined with parchment paper.
Bake at 400° for 16 minutes or until lightly browned.

Nutrition Facts:

Per Serving:
156 calories;
fat 11.1g; saturated fat 1.7g; mono fat 2.6g; poly fat 6.1g; protein 3g;
carbohydrates 12g; fiber 1g; cholesterol 1mg;
iron 1mg; sodium 157mg; calcium 30mg.

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11) Marinated Feta Skewers

Ingredients:

1 medium lemon

1 tablespoon finely chopped fresh oregano

3 tablespoons extra-virgin olive oil

½ teaspoon freshly ground black pepper

4 ounces feta cheese, cut into 16 cubes

16 small cherry or grape tomatoes

Directions:

Step 1
Grate rind from lemon; squeeze juice to equal 2 tablespoons. Combine rind, juice,
oregano, oil, and pepper in a shallow
dish. Add cheese; marinate at room temperature for 20 minutes, turning cheese over
after 10 minutes. Drain. Arrange 1
tomato and 1 feta cube on each of 16 small skewers or party picks.

Nutrition Facts:

Per Serving:
50 calories;
fat 4g; saturated fat 2.3g; mono fat 1.4g; poly fat 0.2g; protein 2g; carbohydrates
1g; fiber 0g; cholesterol 13mg;
iron 0mg; sodium 159mg; calcium 74mg.

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12) Apple Pie Energy Bites

Ingredients:

2 cups old-fashioned rolled oats

1 teaspoon ground cinnamon
2 tablespoon ground flaxseed
1/2 teaspoon salt
1 tablespoon chopped hazelnuts
1 tablespoon chopped walnuts
1/2 teaspoon allspice
1/2 cup almond butter
1 teaspoon vanilla extract
2 tablespoons honey
1/4 cup unsweetened, dried cranberries
1 cup grated granny smith apple tossed with
1 teaspoon lemon juice

Instructions:

Step 1
Stir together oats, cinnamon, flaxseed, salt, hazelnuts, walnuts, and allspice.

Step 2
Stir almond butter, honey , and vanilla extract together. Mix with oat mixture
until fully combined.

Step 3
Stir apples and dried cranberries with oat and nut butter mixture until fully
combined.

Step 4
Using your hands or a tablespoon, form balls with the oat and apple mixture. Store
the energy bites in your fridge in an
airtight container for up to 4 days.

Nutritional Information:

Calories 317
Fat 15g Satfat 1.8g Monofat 8.2g Polyfat 4.2g Protein 9g Carbohydrate 38.9g Fiber
7.6g Cholesterol 0mg Iron 2.2mg
Sodium 243.2mg Calcium 84.9mg

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13) Chewy Granola Bars

Ingredients:

1 ¼ cups quick-cooking oats

1 cup ancient-grain cereal blend (such as Cheerios + Ancient Grains)

¼ cup unsweetened shredded coconut

¼ cup chopped unsalted pistachios

½ teaspoon vanilla extract

¼ teaspoon kosher salt

⅓ cup creamy peanut butter

⅓ cup honey

¼ cup chopped pitted dates

Cooking spray

Directions:

Step 1
Combine first 6 ingredients (through salt) in a large bowl.

Step 2
Combine peanut butter, honey, and dates in a saucepan over medium heat. Cook 3
minutes or until peanut butter melts,
stirring frequently.

Step 3
Pour peanut butter mixture over oat mixture; stir well to combine. Spread mixture
into an 8-inch square baking pan coated
with cooking spray; press firmly to form a compact, even layer. Place pan in
freezer for 10 minutes. Remove from freezer,
and cut into 12 bars.

Nutrition Facts:

Per Serving:
149 calories;
fat 6.6g; saturated fat 1.8g; mono fat 2.4g; poly fat 1.4g; protein 4g;
carbohydrates 20g; fiber 2g; cholesterol 0mg;
iron 2mg; sodium 88mg; calcium 23mg.

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14) Sea Salt and Vinegar Zucchini Chips

Ingredients:

1 (7-oz.) zucchini, cut into 1/8-in.-thick slices (about 48 slices)

1 tablespoon malt vinegar

1 ½ teaspoons olive oil

.13 teaspoon sea salt

Directions:

Step 1
Preheat oven to 200°F.

Step 2
Combine zucchini, vinegar, and oil in a medium bowl, tossing to coat well. Let
stand 10 minutes.

Step 3
Place zucchini slices in a single layer on 2 baking sheets lined with parchment
paper; sprinkle evenly with salt. Bake
at 200°F for 2 to 2 1/2 hours or until chips are dried, crisp, and lightly golden,
flipping chips halfway through baking.
Remove from oven; cool completely.

Nutrition Facts:

Per Serving:
57 calories;
fat 3.9g; saturated fat 0.6g; mono fat 2.5g; poly fat 0.5g; protein 2g;
carbohydrates 5g; fiber 1g; cholesterol 0mg;
iron 1mg; sodium 158mg; calcium 26mg; sugars 4g; added sugar 0g.

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15) Creamy Spinach and Feta Dip

Ingredients:

6 ounces nonfat Greek yogurt

¾ cup crumbled feta cheese

2 ounces 1/3-less-fat cream cheese, softened

¼ cup low-fat sour cream

1 garlic clove, crushed

1 ½ cups finely chopped fresh spinach

1 tablespoon fresh dill

.13 teaspoon black pepper

Directions:

Step 1
Place yogurt, feta cheese, cream cheese, sour cream, and crushed garlic clove in a
food processor; process until smooth.
Spoon yogurt mixture into a medium bowl; stir in spinach, fresh dill, and black
pepper. Cover and chill.

Nutrition Facts:

Per Serving:
75 calories;
fat 5.1g; saturated fat 3.3g; sodium 181mg.

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16) Sweet and Spicy Nut and Pretzel Mix

Ingredients:

3 tablespoons brown sugar

2 teaspoons chopped fresh thyme, divided

¾ teaspoon kosher salt

½ teaspoon ground cinnamon

¼ to 1/2 teaspoon ground red pepper

½ cup pecans

½ cup blanched almonds

1 ½ tablespoons butter

3 cups tiny unsalted pretzels

1 cup crispy rice cereal squares (such as Rice Chex)

2 tablespoons maple syrup

Directions:

Step 1
Preheat oven to 350°.

Step 2
Combine brown sugar, 1 teaspoon thyme, salt, cinnamon, and red pepper in a small
bowl.

Step 3
Combine pecans and almonds on a jelly-roll pan. Bake at 350° for 10 minutes or
until the nuts begin to brown. Combine the
pecan mixture and butter in a medium bowl, stirring until butter melts. Gently stir
in pretzels, cereal, and syrup.
Sprinkle the sugar mixture evenly over pretzel mixture; toss gently to coat.
Spread pretzel mixture in a single layer
on jelly-roll pan. Bake at 350° for 10 minutes, stirring once. Sprinkle with the
remaining 1 teaspoon thyme. Cool
completely.

Nutrition Facts:

Per Serving:
99 calories;
fat 5.6g; saturated fat 1.1g; mono fat 2.9g; poly fat 1.3g; protein 1.9g;
carbohydrates 11.6g; fiber 1g; cholesterol 2.9mg;
iron 0.9mg; sodium 129mg; calcium 25.6mg.

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17) Chocolate Hazelnut Bark

Ingredients:

¾ cup hazelnuts (about 4 ounces)

⅓ cup dried cherries, coarsely chopped

2 tablespoons finely chopped crystallized ginger

6 ounces bittersweet chocolate, chopped

Directions:

Step 1
Preheat oven to 350°.

Step 2
Place hazelnuts on a baking sheet. Bake at 350° for 20 minutes, stirring once
halfway through cooking. Turn nuts out onto
a towel. Roll up towel; rub off skins. Coarsely chop nuts. Combine nuts, cherries,
and ginger in a medium bowl.

Step 3
Place chocolate in a microwave-safe measuring cup. Microwave at HIGH 1 minute or
until chocolate melts, stirring every
15 seconds. Add to nut mixture, stirring just until combined. Spread mixture evenly
on a jelly-roll pan lined with foil;
freeze 1 hour. Break into pieces; serve immediately.

Nutrition Facts:

Per Serving:
139 calories;
fat 8.8g; saturated fat 2.5g; mono fat 3.9g; poly fat 0.7g; protein 2.1g;
carbohydrates 15.4g; fiber 1.4g; cholesterol 0mg;
iron 0.8mg; sodium 5mg; calcium 19mg.

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18) Warm Cranberry-Walnut Brie

Ingredients:

1 (8-ounce) round Brie cheese

2 tablespoons dried cranberries

1 teaspoon chopped fresh thyme

1 teaspoon chopped walnuts, toasted

40 low-sodium 100 percent whole-wheat crackers (such as Triscuit)

Directions:

Step 1
Preheat oven to 350°.

Step 2
Using a serrated knife, remove topmost rind from cheese; discard rind. Place
cheese, cut side up, in a small ovenproof
baking dish; sprinkle with cranberries and thyme. Top evenly with nuts. Bake at
350° for 15 minutes or until cheese is
soft and warm. Serve immediately with crackers.

Nutrition Facts:

Per Serving:
188 calories;
fat 11.6g; saturated fat 5.6g; mono fat 2.4g; poly fat 0.7g; protein 7.9g;
carbohydrates 15g; fiber 2.1g; cholesterol 28mg;
iron 1.1mg; sodium 291mg; calcium 54mg.

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19) Rosemary Roasted Almonds

Ingredients:

1 tablespoon finely chopped fresh rosemary

1 tablespoon extra-virgin olive oil

1 teaspoon chile powder

¾ teaspoon kosher salt

Dash of ground red pepper

1 (10-ounce) bag whole almonds (about 2 cups)

Directions:

Step 1
Preheat oven to 325°.

Step 2
Combine all ingredients in a medium bowl; toss to coat. Arrange nut mixture in a
single layer on a baking sheet lined
with foil. Bake at 325° for 20 minutes or until lightly toasted. Cool to room
temperature.

Nutrition Facts:

Per Serving:
111 calories; fat 9.9g; saturated fat 0.8g; mono fat 6.3g; poly fat 2.3g; protein
3.8g; carbohydrates 3.6g; fiber 2.1g;
cholesterol 0mg; iron 0.8mg; sodium 94mg; calcium 45mg.

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20) Easy banana muffins

Ingredients:

250g self-raising flour

1 tsp baking powder
½ tsp bicarbonate of soda
110g caster sugar
75g butter, melted
1 tsp vanilla extract
2 eggs
2 large ripe bananas, mashed
125ml buttermilk (or add 1 tsp of lemon juice to milk and leave for 20 mins)
50g pecans, chopped, plus extra to decorate (optional)

Instructions:

STEP 1
Heat the oven to 190C/170C Fan/gas 5. Line a 12-hole muffin tin with paper cases.
Sift together the flour, baking powder,
bicarbonate of soda and caster sugar with a big pinch of salt. In a separate bowl
mix the melted butter, vanilla extract,
eggs, mashed bananas and buttermilk.

STEP 2
Make a well in the centre of the dry ingredients and pour the wet ingredients in.
Roughly mix together with a fork,
being careful not to over-mix. Scatter in the chopped pecans, if using, then spoon
the mixture into the muffin cases.
Top with pecan halves, then bake for 20-25 mins, until golden brown. Cool on a
wire rack.

Nutrition Facts:
Per serving

kcal 223
fat9g
saturates4g
carbs30g
sugars13g
fibre1g
protein4g
salt0.6g

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21) Pumpkin muffins

Ingredients:

225g plain flour

2 tsp baking powder
1 tbsp ground cinnamon (or 2 tsp pumpkin spice)
100g caster sugar
50g soft light brown sugar
200g pumpkin purée (from a can or homemade – see 'goes well with' below)
2 large eggs
125g slightly salted butter, melted

Instructions:

STEP 1
Heat the oven to 200C/180C fan/gas 6. Line a 12-hole muffin tin with muffin cases.
Mix the flour, baking powder,
cinnamon and both sugars together in a large bowl. Break up any lumps of brown
sugar by rubbing them between your fingers.

STEP 2
Whisk the purée and eggs together in a jug, then add to the dry ingredients with
the melted butter. Whisk for 1-2 mins
with an electric hand whisk until just combined.

STEP 3
Bake for 15 mins until golden and risen and a skewer inserted comes out clean. Lift
onto a wire rack to cool completely.
Will keep for three days in an airtight container.

Nutrition Facts:
Per serving

kcal 219
fat10g
saturates6g
carbs28g
sugars13g
fibre2g
protein4g
salt0g

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22) Crispy tofu

Ingredients:

400g block firm tofu

3 tbsp cornflour
½ tsp garlic granules
½ tsp smoked paprika
½ tsp fine sea salt
½ tsp ground black pepper
2 tbsp vegetable oil

Instructions:
STEP 1
Drain the tofu, wrap in 4-5 sheets of kitchen paper, put on a plate and put
something heavy over the top, like a wooden
chopping board, or a tray with a few tins on it. Leave for 20 mins to drain the
excess moisture from the tofu.

STEP 2
Mix the cornflour, garlic, paprika, salt and pepper in a small bowl. Unravel the
tofu from the paper, cut in half through
the centre, then cut into triangles, cubes or strips.

STEP 3
Toss the tofu pieces in the spiced cornflour to coat all over. Heat the oil in a
large non-stick frying pan over a
medium-high heat. Fry the tofu for 2-4 mins on each side until golden, crunchy and
browned at the edges. Smaller cubes
will take 2 mins each side, larger triangles will take 4 mins. Cook in batches if
you need to, adding a little more oil
if the pan gets dry.

STEP 4
Drain the cooked tofu on kitchen paper and season with a pinch more salt before
serving.

Nutrition Facts:
Per serving (4)

kcal 165
fat10g
saturates1g
carbs11g
sugars0g
fibre0g
protein8g
salt0.6g

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23) Pitta bread

Ingredients:

2 tsp fast-action dried yeast

500g strong white bread flour, plus extra for dusting
2 tsp salt
1 tbsp olive oil

Instructions:

STEP 1
Mix the yeast with 300ml warm water in a large bowl. Leave to sit for 5 mins until
the yeast is super bubbly then tip in
the flour, salt and olive oil. Bring the mixture together into a soft dough. Don’t
worry if it looks a little rough round
the edges.

STEP 2
Tip the dough onto a lightly floured work surface. Knead for 5-10 mins until you
have a soft, smooth and elastic dough.
Try to knead using as little extra flour as possible, just enough so that the
dough doesn’t stick – this will keep the
pittas light and airy. Once kneaded, place in a lightly oiled bowl, cover with a
tea towel and leave to double in size,
approximately 1 hour.

STEP 3
Heat oven as high as it will go (ideally 250C/230C fan/gas 9) and put a large
baking tray on the middle shelf of the oven
to get searingly hot. Divide the dough into eight balls then flatten each into a
disc with the palm of your hand. On a
lightly floured surface, roll each disc into an oval, around 20cm long, 15cm wide
and 3-5mm thick.

STEP 4
Carefully remove the hot tray from the oven. Dust with flour then place your pittas
directly onto it – you may have to do
this in batches. Return swiftly to the oven and bake for 4-5 mins, or until the
pittas have puffed up and are a pale
golden colour. Wrap each hot pitta in a clean tea towel once it's baked to keep it
soft while the others cook.

Nutrition Facts:
Per pitta

kcal 246
low in
fat2g
saturates0.4g
carbs47g
sugars0.3g
fibre2g
protein8g
salt1g

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24) Seeded cheese & chive flapjacks

Ingredients:

100g butter
250g porridge oats
2 carrots , grated
1 tbsp milled flaxseed
1 tbsp chia seeds
100g mature cheddar , grated
2 large eggs , beaten
small bunch of chives , snipped
2 tbsp mixed seeds (we used a mix of pumpkin, sunflower and sesame seeds)

Instructions:

STEP 1
Melt the butter in a large pan, then add the oats, carrots, flaxseed, chia seeds
and some seasoning. Leave to cool
for about 10 mins. Heat the oven to 200C/180C fan/gas 6 and line a 20 x 20cm baking
tin with baking parchment.

STEP 2
Stir the cheese, eggs and chives into the oat mix. Tip into the tin and scatter
over the mixed seeds. Press down with
the back of a spoon, making sure it fills the tin to the edges. Bake for 25-30
mins until golden. Leave to cool
completely in the tin before cutting into bars.

Nutrition Facts:
Per serving (16)

kcal 166
fat11g
saturates5g
carbs12g
sugars1g
fibre2g
protein5g
salt0.8g

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25) Super sausage rolls

Ingredients:

375g all-butter puff pastry

flour, for dusting
2 tbsp apple sauce, pickle or chutney
400g sausagemeat or sausages, skins removed
1 egg, beaten
2 tsp sesame seeds or nigella seeds (optional)

Instructions:

STEP 1
Roll out the pastry to a 35 x 30cm rectangle on a surface lightly dusted with
flour. Trim the edges neatly, then cut in
half lengthways to form two long strips. Spread with a thin layer of the apple
sauce, pickle or chutney, leaving a border
along the edges.

STEP 2
Tip the sausagemeat into a large bowl, add 3 tbsp cold water and squash together.
Divide the mixture in two and mould
each half into a cylindrical shape. Put each portion of meat into the middle of a
pastry strip, leaving a border at
either side. Brush the pastry border and the top of the sausage mix with the beaten
egg. Fold one edge of the pastry
over the meat and roll to encase, then use a fork to press the pastry edges
together. Cut the sausage rolls into 5cm
lengths and arrange on a lined baking tray. Chill for 20 mins. Can be made a day
ahead or frozen for up to one month;
to bake from frozen, add an extra 10 mins to the cooking time.

STEP 3
Heat oven to 200C/180C fan/gas 6. Brush the sausage rolls with the rest of the
beaten egg and sprinkle with the sesame
seeds or nigella seeds (if using). Bake for 30-35 mins until the pastry is deep
golden. Transfer the sausage rolls to a
wire rack and leave to cool for 10 mins.

Nutrition Facts:
Per sausage roll

kcal 235
fat17g
saturates7g
carbs14g
sugars2g
fibre2g
protein6g
salt0.7g

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