HEALTHY

FOOD
COOKBOOK
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Healthy salmon pasta

4 servings 25 minutes DIRECTIONS

STEP 1
INGREDIENTS
Cook the pasta following pack instructions, adding the
salmon to the water 6 mins before the end of the cooking
350g penne time.
2 salmon steaks, about
STEP 2
175g/6oz each
Heat the oil in a pan, then cook the pine nuts until toasted.
1 tbsp olive oil Add the pepper and fry until softened. Tip in the
2 tbsp pine nut mushrooms and stir until they start to soften, then add a
ladleful of the pasta water.
1 red pepper, deseeded
and chopped STEP 3
300g mushroom, sliced When the pasta is cooked, remove the salmon to a plate,

handful basil leaves then drain the pasta. Fork the salmon into flakes and add to
the vegetables along with the pasta and the basil leaves.
Season with pepper and lightly toss together before serving
 Ponzu tofu poke bowl

2 servings 20 minutes DIRECTIONS

no cook

INGREDIENTS
1 tbsp ponzu sauce
½ tbsp rice vinegar
5g ginger, peeled and grated
1 tsp sesame oil
300g silken tofu
100g edamame beans
250g pouch cooked quinoa
100g radishes, sliced
2 carrots, peeled into ribbons
2 spring onions, finely sliced
2 small seaweed thins, crumbled
1 tsp sesame seeds
STEP 1
Combine the ponzu, vinegar, ginger and sesame oil in a
bowl. Pat the tofu dry using kitchen paper and tear into
chunks, then gently toss in the ponzu mixture.
STEP 2
Pour some boiling water over the edamame and set aside
for 2 mins before draining thoroughly and seasoning with
salt.
STEP 3
Divide the quinoa between bowls and top with the
edamame, radishes and carrots. Spoon over the tofu and
drizzle over the remaining dressing before scattering over
the spring onions, seaweed and sesame seeds.
 Healthy pesto eggs on toast
2 servings 20 minutes
INGREDIENTS
2-4 thin slices rye sourdough
2 eggs
170g tomatoes on-the-vine
160g baby spinach
pinch of chilli flakes (optional)
For the pesto
1 garlic clove
10g basil
1 tbsp pine nuts
1 tbsp rapeseed oil
1 tbsp finely grated parmesan or
vegetarian alternative
DIRECTIONS
STEP 1
To make the pesto, peel the garlic clove and put in a small
food processor along with the basil, pine nuts, oil and 2
tbsp water. Blitz until smooth, then stir in the cheese. Or,
blitz using a hand blender.
STEP 2
Toast the bread and divide between two plates. Cook the
pesto in a frying pan over a medium heat for 30 seconds,
stirring. Crack the eggs into one side of the pan, put the
tomatoes in the other, and fry in the pesto until the eggs
are cooked to your liking.
STEP 3
Lift out the eggs and put each one on a slice of toast. Add
the spinach to the pan with the tomatoes, turn the heat up
to high and cook until wilted, about 2-3 mins. The tomatoes
should be soft. Spoon the veg onto the other toast slice and
sprinkle with the chilli flakes, if you like.
Tropical breakfast smoothie

2-3 servings 5 minutes DIRECTIONS

STEP 1
INGREDIENTS
Scoop the pulp of the passion fruits into a blender and add
the banana, mango and orange juice. Purée until smooth
3 passion fruits and drink immediately, topped with ice cubes.
1 banana, chopped
1small mango, peeled, stoned and
chopped
300ml orange juice
ice cubes
 Healthy gnocchi
4 servings 25 minutes
INGREDIENTS
1 tsp olive oil
1 red onion, finely chopped
2 garlic cloves, finely chopped
1 tbsp tomato purée
400g can white beans (we used
butter beans)
400g can chopped tomatoes
100g frozen spinach
400g pack fresh gnocchi
2 tbsp reduced-fat crème fraîche
25g parmesan, finely grated
small handful of fresh parsley, to
serve
DIRECTIONS
STEP 1
Heat the oil in a large saucepan over a medium-low heat
and cook the onion for 8-10 mins until soft but not
coloured. Stir in the garlic and cook for 1 min until fragrant.
STEP 2
Add the tomato purée and the beans, along with their
liquid, then pour in the tomatoes. Bring to a simmer,
season well, then stir in the spinach. Stir and cook for 2-3
mins until the spinach has loosened.
STEP 3
Add the gnocchi, cover and cook for another 2-3 mins, then
uncover and stir in the crème fraîche. Simmer for another 5
mins, adding a splash of boiling water if needed, until the
gnocchi is cooked through. Serve in bowls sprinkled with
the parmesan, fresh parsley and a little black pepper to
finish.
Burrito bowl with black beans

2 servings 30 minutes DIRECTIONS

STEP 1
INGREDIENTS
Cook the rice following pack instructions, then drain and
125g basmati rice return to the pan to keep warm. In a frying pan, heat the
oil, add the garlic and fry for 2 mins or until golden. Add the
1 tbsp olive oil
beans, vinegar, honey and chipotle. Season and warm
2 garlic cloves, chopped through for 2 mins.
400g can black beans, drained
STEP 2
and rinsed
Boil the kale for 1 min, then drain, squeezing out any excess
1 tbsp cider vinegar water. Divide the rice between big shallow bowls and top
1 tsp honey with the beans, kale, avocado, tomato and onion. Serve with
hot sauce, coriander and lime wedges, if you like.
1 tbsp chipotle paste
100g chopped curly kale
1 avocado, halved and sliced
1 medium tomato, chopped
1 small red onion, chopped
Avocado linguine with tomato

2 servings 10 minutes DIRECTIONS

INGREDIENTS
115g wholemeal linguine
1 lime, zested and juiced
STEP 1
Cook the pasta according to pack instructions – about 10
mins. Meanwhile, put the lime juice and zest in a medium
bowl with the avocado, tomatoes, coriander, onion and
chilli, if using, and mix well.

1 avocado, stoned, peeled,

STEP 2
and chopped Drain the pasta, toss into the bowl and mix well. Serve
2 large ripe tomatoes, straight away while still warm, or cold.

chopped
½ pack fresh coriander,
chopped
1 red onion, finely chopped
1 red chilli, deseeded and
finely chopped (optional)
 Healthy bolognese
2-4 servings 25 minutes
INGREDIENTS
100g wholewheat linguine
2 tsp rapeseed oil
1 fennel bulb, finely chopped
2 garlic cloves, sliced
200g pork mince with less
than 5% fat
200g whole cherry tomatoes
1 tbsp balsamic vinegar
1 tsp vegetable bouillon
powder
generous handful chopped
basil
DIRECTIONS
STEP 1
Bring a large pan of water to the boil, then cook the
linguine following pack instructions, about 10 mins.
STEP 2
Meanwhile, heat the oil in a non-stick wok or wide pan.
Add the fennel and garlic and cook, stirring every now and
then, until tender, about 10 mins.
STEP 3
Tip in the pork and stir-fry until it changes colour,
breaking it up as you go so there are no large clumps. Add
the tomatoes, vinegar and bouillon, then cover the pan and
cook for 10 mins over a low heat until the tomatoes burst
and the pork is cooked and tender. Add the linguine and
basil and plenty of pepper, and toss well before serving.
Penne with cabbage & walnuts
4 servings 25 minutes
INGREDIENTS
400g wholemeal penne
3 tbsp rapeseed oil
500g savoy cabbage,
shredded
2-3 chillies, deseeded
and finely chopped
6 large garlic cloves,
thinly sliced
30g walnuts (about 12
halves), chopped
½-1 lemon, zested and
juiced
DIRECTIONS
STEP 1
Cook the penne in a pan of boiling water for 12 mins until
tender. Meanwhile, heat the oil in a large pan over a
medium heat and fry the cabbage for 8-10 mins until
softened. Add the chilli and garlic and cook for 3-4 mins
more until the garlic is starting to colour. Add the nuts and
cook for 1 min more. Remove from the heat and stir in the
lemon zest.
STEP 2
Drain the penne, reserving the cooking water. Add the
drained pasta to the cabbage mixture along with the lemon
juice and two ladlefuls of the reserved water (if needed, to
loosen), and toss everything well to combine. Serve half
between two people. Cool and chill the rest to eat another
day. To serve, reheat in a pan over a low heat with a splash
of water until piping hot – don’t allow the penne to go soft.
Will keep chilled for up to three days.
Healthy cookies

12 cookies 30 minutes DIRECTIONS

INGREDIENTS
STEP 1
Preheat the oven to 200C/180C fan/gas 4 and line two baking trays with baking
parchment. If you're using an air fryer, skip preheating at this stage.

2 ripe bananas, mashed STEP 2

150g porridge oats
2 tbsp ground almonds
1⁄2 tsp cinnamon
100g raspberries (fresh
or frozen)
In a bowl, mix the banana, oats, almonds, cinnamon, and a pinch of salt to
create a sticky dough. Gently stir through the raspberries, being careful not to
break them up. Scoop up tbsps of the mixture and roll them into balls. For the
oven, place them on the prepared baking trays and flatten them with your
hand. For the air fryer, you can proceed to the next step.
STEP 3
If you're using the oven, bake the cookies for 15 mins until they feel firm around
the edges and are golden brown. If you're using the air-fryer, preheat it to 180C
for 4 mins. Place the cookies in a single layer in the air-fryer basket. You may
need to do this in two batches. Air-fry them for 8-10 mins until they feel firm
around the edges and are golden brown.

STEP 4
Once the cookies are done, leave them to cool. They can be stored in an airtight
container for up to three days.
Overnight oats

1 serving 10 minutes DIRECTIONS

STEP 1
INGREDIENTS
The night before serving, stir the cinnamon and 100ml
water (or milk) into your oats with a pinch of salt.
¼ tsp ground cinnamon
50g rolled porridge oats STEP 2
The next day, loosen with a little more water (or milk) if
2 tbsp natural yogurt
needed. Top with the yogurt, berries, a drizzle of honey and
50g mixed berries the nut butter.
drizzle of honey
½ tbsp nut butter (we
used almond)
 Quick chicken hummus bowl
2 servings 10 minutes
INGREDIENTS
200g hummus
1 small lemon, zested and juiced
200g pouch cooked mixed grains
150g baby spinach, roughly
chopped
1 small avocado, halved and
sliced
1cooked chicken breast, sliced at
an angle
100g pomegranate seeds
½ red onion, finely sliced
2 tbsp toasted almonds
DIRECTIONS
STEP 1
Mix 2 tbsp of the hummus with half the lemon juice, the
lemon zest and enough water to make a drizzly dressing.
Squeeze the grain pouch to separate the grains, then divide
between two shallow bowls and toss through the dressing.
Top each bowl with a handful of the spinach.
STEP 2
Squeeze the remaining lemon juice over the avocado halves,
then add one half to each bowl. Divide the chicken,
pomegranate seeds, onion, almonds and remaining
hummus between the two bowls and gently mix everything
together just before eating.
muesli with apple & banana

2 servings 5 minutes DIRECTIONS

STEP 1
INGREDIENTS
Put the grated apple in a bowl and add the oats, seeds, half
1 eating apple, coarsely grated the nuts and the cinnamon. Toss together well. Stir in the
yogurt and 100ml cold water, cover and chill for several
50g jumbo porridge oats
hours or overnight. Spoon the muesli into two bowls and
25g mixed seeds (such as top with the sliced banana, sultanas and remaining nuts.
sunflower, pumpkin, sesame and
linseed)
25g mixed nuts (such as Brazils,
hazelnuts, almonds, pecans and
walnuts), roughly chopped
¼ tsp ground cinnamon
100g full-fat natural bio-yogurt
1 medium banana, sliced
25g organic sultanas
Apple & linseed porridge

4 servings 11 minutes DIRECTIONS

STEP 1
INGREDIENTS
In a medium saucepan, mix the oats, apples, cinnamon and
milk. Bring to the boil, stirring occasionally, then turn
100g porridge oat down the heat and cook for 4-5 mins, stirring constantly.
2 eating apples, peeled
STEP 2
and grated
Stir in the ground linseeds, then divide into 4 breakfast
½ tsp ground bowls. Top each with a dollop of yogurt, a drizzle of honey
cinnamon, plus extra or agave syrup, and a sprinkle more cinnamon.

for sprinkling
500ml skimmed milk
2 tbsp ground linseed
150ml pot probiotic
yogurt
drizzle of honey or
agave syrup
Healthy pancakes
10 servings 30 minutes
INGREDIENTS
50g self-raising flour
50g wholemeal or
wholegrain flour
2 small eggs, separated
150ml skimmed milk
berries and low-fat
yogurt or fromage frais
to serve
DIRECTIONS
STEP 1
Sift the flours into a bowl or wide jug and tip any bits in the sieve
back into the bowl. Add the egg yolks and a splash of milk then
stir to a thick paste. Add the remaining milk a little at a time so
you don’t make lumps in the batter.
STEP 2
Whisk the egg whites until they stand up in stiff peaks, then fold
them carefully into the batter – try not to squash out all the air.
STEP 3
Heat a non-stick pan over a medium heat and pour in enough
batter to make a pancake about 10 cm across. Cook for just
under a minute until bubbles begin to pop on the surface and the
edges are looking a little dry. Carefully turn the pancake over. If
it is a bit wet on top, it may squirt out a little batter as you do so.
In that case, leave it on the other side a little longer. Keep warm
while you make the remaining pancakes. Serve with your
favourite healthy toppings.
 Healthy banana bread

10 slices 90 minutes DIRECTIONS

STEP 1
INGREDIENTS
Heat oven to 160C/140C fan/gas 3. Grease and line a 2lb loaf
tin with baking parchment (allow it to come 2cm above top
low-fat spread, for the tin, plus of tin). Mix the flours, bicarb, baking powder and a pinch of
extra to serve salt in a large bowl.

140g wholemeal flour

STEP 2
100g self-raising flour Mix the bananas, syrup, eggs and yogurt. Quickly stir into
1 tsp bicarbonate of soda dry ingredients, then gently scrape into the tin and scatter

1 tsp baking powder with nuts, if using. Bake for 1 hr 10 mins-1 hr 15 mins or
until a skewer comes out clean.
300g mashed banana from
overripe black bananas STEP 3
4 tbsp agave syrup Cool in tin on a wire rack. Eat warm or at room
temperature, with low-fat spread.
3 large eggs, beaten with a fork
150ml pot low-fat natural
yogurt
Healthy beef stew

4 servings 30 minutes DIRECTIONS

STEP 1
INGREDIENTS
In a large saucepan, cook onion and garlic in olive oil for 5
mins until softened and turning golden. Tip in the beef
1 onion, sliced strips, pepper, tomatoes and rosemary, then bring to the
1 garlic clove, sliced boil. Simmer for 15 mins until the meat is cooked through,
adding some boiling water if needed. Stir through the olives
2 tbsp olive oil
and serve with mash or polenta.
300g pack beef stir-fry
strips, or use beef steak,
thinly sliced
1 yellow pepper, deseeded
and thinly sliced
400g can chopped tomato
sprig rosemary, chopped
handful pitted olives
Healthy porridge bowl

2 servings 15 minutes DIRECTIONS

STEP 1
INGREDIENTS
Tip half the raspberries and all of the orange juice in a pan.
Simmer until the raspberries soften, about 5 mins.
100g frozen raspberries
1 orange, ½ sliced and ½ STEP 2
Meanwhile stir the oats, milk and 450ml water in a pan over
juiced
a low heat until creamy. Top with the raspberry compote,
150g porridge oats remaining raspberries, orange slices, banana, almond
100ml milk butter, goji berries and chia seeds.

½ banana, sliced
2 tbsp smooth almond
butter
1 tbsp goji berries
1 tbsp chia seeds
Cranberry & raspberry smoothie

4 servings 10 minutes DIRECTIONS

STEP 1
INGREDIENTS
Place all the ingredients into a blender and pulse until
smooth. Pour into glasses and serve topped with fresh
200ml cranberry juice mint.
175g frozen raspberry,
defrosted
100ml milk
200ml natural yogurt
1 tbsp caster sugar, or
to taste
mint sprigs, to serve
 Smoothie bowl

1 servings 5 minutes DIRECTIONS

STEP 1
INGREDIENTS
Put the berries, banana, oat milk, maple syrup and protein
200g frozen mixed berries powder in a powerful blender and blend until smooth. Add
a splash more milk if needed, but remember it needs to be
1 ripe banana
quite thick.
75ml oat milk
1 tsp maple syrup STEP 2

½ tbsp vanilla protein powder, Spoon the smoothie into a bowl and dot over the fresh fruit,
granola and mixed nuts and seeds. Drizzle over the almond
vegan version if needed
butter to serve.
To top
sliced kiwis, bananas and fresh
berries
25g granola
1 tbsp mixed nuts and seeds
1 tbsp almond butter