Healthy eating plan: Recipe for Monday breakfast

Raspberry smoothie bowl with pomegranate and clementine

  • Rating: 5 stars
  • Takes: 2 mins to prepare and 8 mins to cook
  • Serves: 4

Ingredients

  • 350g frozen raspberries
  • 3 tbsp natural yogurt, plus extra for drizzling
  • 1 tsp vanilla bean paste (optional)
  • 300ml freshly squeezed orange juice
  • 1 tbsp honey
  • 1 x 80g pot pomegranate seeds
  • 6 clementines, segmented
  • 2 tbsp chia seeds (optional)

Each serving contains 111 calories, 24.4g sugar, 0.6g fat, 0.2g saturates and 0.1g salt.

Method

Smoothie bowls make a gorgeous start to the day. Any range of toppings can work, but we suggest a blend of your favourite fruits with creamy yogurt and crunchy extras such as oats, nuts and seeds. Give it a try with this zingy raspberry, pomegranate and clementine version.

  1. In a blender, whizz the raspberries, yogurt, vanilla (if using), orange juice, honey and most of the pomegranate seeds, until combined.
  2. Divide the mixture between 4 shallow bowls. Drizzle with a little extra yogurt, then top with the clementine segments, remaining pomegranate seeds and chia seeds, if you like.

See more Breakfast recipes

http://bit.ly/1K2r8Zw

Healthy eating plan: Recipe for Monday lunch

Korean bulgogi beef baguette

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 5 mins to cook, plus marinating
  • Serves: 4

Ingredients

  • 1 x 450g beef sirloin steak, cut into very thin slices
  • 1 large baguette
  • 4 tbsp mayonnaise
  • 2 spring onions, thinly sliced
  • 1 red chilli, seeded and finely chopped
  • 70g (2 1/2oz) rocket
  • For the marinade
  • 2 tbsp soy sauce
  • 4 tsp honey
  • 4 tsp toasted sesame seed oil
  • 1/4 onion, roughly chopped
  • 2cm piece ginger, peeled
  • 4 garlic cloves
  • ½ tsp freshly ground black pepper

Each serving contains 439 calories, 6g sugar, 20g fat, 4g saturates and 1.7g salt.

Method

Taking inspiration from a classic Korean beef bulgogi stir-fry, this inventive sandwich layers marinated, lightly fried beef between slices of mayo-slathered, crunchy bread. Prepare the beef ahead of time and this super sandwich can be made in 20 minutes, perfect for a quick weeknight supper. 

  1. Put all of the marinade ingredients into a food processor and blitz until smooth. Pour over the sliced beef, cover and chill in the fridge for at least 15 minutes or overnight.
  2. Meanwhile, cut the baguette into 4 pieces. Cut each in half and spread a little mayonnaise on one side of the bread. Top with the rocket and set aside.
  3. When ready to serve, heat a large pan over a high heat. When very hot, add the beef and fry for 4-5 minutes, until cooked through and slightly charred and caramelised. Divide the beef between the sandwiches and sprinkle over the spring onions and red chilli. Serve immediately.

See more Lunch recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.


http://bit.ly/2f5CnXX

Healthy eating plan: Recipe for Monday dinner

Griddled chicken with almond courgetti

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 20 mins to cook
  • Serves: 4

Ingredients

  • 4 chicken breasts
  • 2 tsp olive oil
  • 1 ½ lemons, zested
  • 1/2 tsp dried thyme or chilli flakes
  • For the salad
  • 1 x broccoli head, broken into florets, stalk cut into thin batons
  • 2 garlic cloves, thinly sliced
  • 25g (1oz) flaked almonds, toasted
  • 50g (2oz) raisins
  • 1 x 250g tub courgette spaghetti
  • For the dressing
  • 1½ lemons, juiced
  • 1 tbsp extra-virgin olive oil
  • 1 tsp sugar

Each serving contains 317 calories, 12.7g sugar, 10.2g fat, 1.6g saturates and 0.5g salt.

Method

A virtuous supper of simple griddled chicken breast served alongside a broccoli, courgetti, almond and raisin salad. This fuss-free and delicious family meal is ready in just 30 minutes.

  1. To make the salad, cook the broccoli and garlic in a pan of boiling water for 2-3 mins, until the broccoli is al dente. Drain and cool for 10 mins.
  2. Meanwhile, sandwich each chicken breast between 2 sheets of clingfilm on a chopping board. Using a rolling pin, bash until flattened to about 0.5cm thick. Rub with the olive oil, sprinkle with the lemon zest and thyme or chilli. Season well.
  3. To make the dressing, whisk the lemon juice, oil and sugar in a bowl with some seasoning.
  4. Put the broccoli, garlic, almonds, raisins and courgette in a bowl. Pour over the dressing and toss to coat; set aside until needed.
  5. Heat a griddle pan on the hob. Add the chicken and griddle for 3-4 mins on each side, until cooked through with no pink meat showing. Serve the chicken with the courgetti.

Tip: Turn this into an alfresco dinner by cooking the chicken on the barbecue instead. Cook as above and check it is fully cooked through with no pink meat showing before serving.

See more Quick and healthy recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

http://bit.ly/2aokz5T

Healthy eating plan: Recipe for Tuesday breakfast

Starry muesli yogurt pots

  • Rating: 0 stars
  • Takes: 15 mins to prepare
  • Serves: 6

Ingredients

  • 180g fruit muesli
  • 200ml orange juice
  • 2 kiwis, peeled and sliced
  • 1 mango, peeled, stoned and sliced
  • 2 bananas, sliced
  • ½ lemon, juiced
  • 500g Greek yogurt
  • 150g blueberries
  • sprinkling of cinnamon (optional)

Each serving contains 258 calories, 26.4g sugar, 8.5g fat, 4.5g saturates and 0.2g salt.

Method

Layered with muesli, Greek yogurt and exotic fruits cut into cute star shapes, these pretty breakfast pots are sure to be a huge hit with your little ones.

  1. In a bowl, mix the muesli and orange juice, then leave to stand for 10 mins.
  2. Meanwhile, use a small star cutter to cut out star shapes from the kiwis, mango and banana. Sprinkle lemon juice over the banana to prevent browning.
  3. Roughly chop the leftover fruit and put in 6 glasses or small jars. Spoon over the muesli followed by the yogurt. Divide the stars and blueberries between the pots and serve with a sprinkling of cinnamon, if you like.

See more Breakfast recipes

http://bit.ly/2lU4N6A

Healthy eating plan: Recipe for Tuesday lunch

Rainbow soba salad with ginger and miso dressing

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 5 mins to cook
  • Serves: 2

Ingredients

  • 84g soba noodles (1 bundle from a 250g pack)
  • 2 carrots, peeled and shredded
  • ¼ small red cabbage, finely sliced
  • 150g pack cooked edamame beans

  • 6 radishes, finely sliced
  • handful coriander leaves
  • For the dressing
  • 3 tbsp rice vinegar
  • 2 tbsp olive oil
  • 1 tbsp sesame oil
  • ½ tbsp runny honey
  • 2 tsp miso paste
  • ½ tbsp reduced salt soy sauce
  • 3cm piece ginger, finely grated

Each serving contains 413 calories, 17.4g sugar, 16.6g fat, 2.6g saturates and 1.6g salt.

Method

Give your packed lunch some serious style with this veggie-friendly soba salad. Not only is it loaded with gorgeous colours, flavours and textures, but it is also a source of protein, low in saturates and ticks off two of your five a day.

  1. Add the noodles to a large pan of simmering water and cook for 3-4 mins, until al dente. Rinse in cold water in a colander, then drain well.
  2. Put the dressing ingredients in a bowl and whisk together.
  3. In another bowl, combine the noodles, vegetables and coriander, and serve with some of the dressing drizzled over. Save any remaining dressing for use in other salads.

Tip: To add protein, consider adding beans and pulses.

See more Healthy lunch ideas

http://bit.ly/2pIJjx2

Healthy eating plan: Recipe for Tuesday dinner

Lemon-roasted mackerel fillets with apple tzatziki

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 15 mins to cook
  • Serves: 2

Ingredients

  • ½ red apple, cored and coarsely grated
  • 1 lemon, ½ juiced, ½ sliced into rounds
  • ¼ cucumber, halved, seeded and coarsely grated
  • 1 tbsp chopped fresh mint, plus extra to serve
  • 75g natural yogurt
  • 2 mackerel fillets
  • oil, for greasing
  • 2 tsp honey
  • 1 tsp chopped fresh thyme leaves, plus extra to serve
  • 150g couscous
  • 150g sliced spring greens

Each serving contains 593 calories, 13.1g sugar, 18.3g fat, 4.1g saturates and 0.8g salt.

Method

This zesty mackerel served with fluffy couscous and a creamy apple tzatziki is a delicious dinner for two. Healthy and on the table in just half an hour, it's perfect for rustling up midweek. 

  1. Preheat the oven to gas 3, 170°C, fan 150°C. To make the tzatziki, toss the grated apple with 1 tsp lemon juice to prevent browning. Put the apple and cucumber in a clean tea towel and wring out to remove excess water. Transfer to a bowl and add the mint, yogurt and a little seasoning. Stir to combine.
  2. Put the mackerel fillets on a lightly oiled baking tray, skin-side down. Combine the honey with the chopped thyme leaves and remaining lemon juice. Spoon the honey mixture over the mackerel fillets, season well and top each with overlapping lemon slices. Roast for 15 mins, or until just cooked through.
  3. Meanwhile, prepare the couscous according to the pack instructions. Steam the spring greens for 3-4 mins, until just tender. Serve the baked mackerel with the couscous, apple tzatziki, spring greens and a few mint leaves and thyme sprigs to garnish.

Freezing and defrosting guidelines

Only the fish can be frozen. Cook as instructed and allow to cool completely. Then transfer to an airtight, freezer-safe container, seal and freeze for up to 1-3 months. To serve, defrost thoroughly in the fridge overnight before reheating.

See more Fish & seafood recipes

http://bit.ly/2nO02g7

Healthy eating plan: Recipe for Wednesday breakfast

Tricolour scrambled eggs

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 10 mins to cook
  • Serves: 2

Ingredients

  • 1 tbsp olive oil
  • 1/2 red pepper, roughly chopped
  • 1/2 yellow pepper, roughly chopped
  • 1/2 green pepper, roughly chopped
  • 1/2 small onion, peeled and finely chopped
  • 1 small garlic clove, peeled and finely chopped
  • 2 slices of grainy bread, toasted
  • ½ tsp paprika
  • 50g (2oz) fresh spinach leaves or a large handful
  • 3 organic eggs

Each serving contains 299 calories, 7.4g sugar, 16.5g fat, 3.6g saturates and 0.8g salt.

Method

Upgrade your scrambled eggs with vibrant peppers, leafy spinach and smoky paprika. This beautifully colourful breakfast recipe will brighten up even the darkest winter morning.   

  1. Heat the oil in a medium, non-stick frying pan and cook the peppers, onion and garlic over a moderate heat, stirring occasionally for 3-5 minutes until softened and golden in places. Meanwhile toast the bread and place onto your serving plates.
  2. Once the peppers and onions are soft, add the paprika and stir, then add the spinach leaves and stir once more. Crack in the eggs and quickly begin to stir constantly for 30 seconds – 1 minute, cooking the eggs within the vegetables until soft and creamy.
  3. Working quickly, spoon the eggs onto the warm toast and serve straight away.

Tip: For a quick, no-fuss tomato sauce, in advance of this recipe, place 1 small onion into a small pan with 1 tbsp olive oil and cook for 2 minutes. Then add two fresh, roughly chopped vine tomatoes and continue to cook for a further 3 minutes until the onions and tomatoes are soft. Add 2 tbsp tomato purée and cook, stirring, for 1 minute. Remove from the heat and whizz with a hand blender until smooth. Serve with the scrambled eggs.

See more Breakfast recipes

http://bit.ly/1QKq8Zr

Healthy eating plan: Recipe for Wednesday lunch

Green goddess sandwich

  • Rating: 4 stars
  • Takes: 20 mins to prepare
  • Serves: 4

Ingredients

  • 8 thick slices malted grain loaf
  • 1 cucumber
  • 2 salad cress punnets, snipped
  • 2 avocados, sliced
  • 1 lemon, juiced
  • 1 tbsp extra-virgin olive oil
  • 40g rocket leaves
  • handful basil leaves, torn
  • 100g soft blue cheese, such as Castello Blue (optional)

Each serving contains 432 calories, 5.1g sugar, 18.6g fat, 4g saturates and 1g salt.

Method

This gloriously green sarnie is sure to rouse some serious lunch envy. Refreshing cucumber, salad cress, creamy avocado, peppery rocket and fragrant basil are layered up between slices of malted grain bread in this heaven-sent sandwich. You can also take things to the next level by spreading the slices of bread with some rich blue cheese ahead of assembling. 

  1. Arrange 4 of the slices of bread on a chopping board. Trim the ends of the cucumber, cut in half then slice each half lengthways into 4 thick slices. Place 2 slices of cucumber on 4 of the pieces of bread and season with a little pepper. Divide the snipped cress between the slices of bread, arranging on top of the cucumber. Top with the slices of avocado and squeeze over a little lemon juice.
  2. Mix the remaining lemon juice with the olive oil and a little seasoning. Mix the rocket and basil leaves in a bowl and dress with the lemon and oil mixture. Divide this between the sandwiches on top of the avocado.
  3. Spread the remaining 4 slices of bread with the blue cheese, if using, then sandwich together before tucking in.

See more Lunch recipes

http://bit.ly/2rzLULb

Healthy eating plan: Recipe for Wednesday dinner

Vegetable pad Thai

  • Rating: 4 stars
  • Takes: 12 mins to prepare and 10 mins to cook
  • Serves: 4

Ingredients

  • 200g flat rice noodles
  • 4 tbsp tamarind sauce
  • 2 tbsp fish sauce
  • 1 tbsp brown sugar
  • ½-1 tsp chilli flakes
  • 2 tbsp vegetable oil
  • 2 garlic cloves, finely chopped
  • 2 large eggs, lightly beaten
  • 320g pack vegetable and beansprout stir fry
  • 50g roasted peanuts, roughly chopped
  • 1 lime, quartered

Each serving contains 430 calories, 15.8g sugar, 15.5g fat, 2.8g saturates and 0.7g salt.

Method

This beautiful pad Thai recipe is quick, easy and bursting with flavour thanks to sour tamarind, fiery chilli and salty fish sauce. Rustle up this simple recipe in under half an hour for a tasty midweek main.

  1. Soak the noodles in freshly boiled water for 12 mins. Strain and set aside. While the noodles are soaking, mix the tamarind, fish sauce, sugar and chilli flakes together.
  2. Heat the vegetable oil in a large frying pan and add the garlic. Cook briefly, watching it doesn’t burn, then add the tamarind and fish sauce mixture. Let this bubble for a minute, then transfer to a bowl.
  3. In the same pan, on medium-high heat, add the beaten eggs. Let them set for a minute, without stirring. Once set, break vigorously with a wooden spoon.
  4. Add the stir fry vegetables and cook for 2 mins, stirring from time to time. Then add the noodles, pour over the sauce, stir well and cook for another minute or two. Serve sprinkled with chopped peanuts and a squeeze of lime.

Tip: For a vegetarian version, simply omit the fish sauce.

See more Thai recipes

http://bit.ly/1MZa7LV

Healthy eating plan: Recipe for Thursday breakfast

Fruit and nut breakfast

  • Rating: 5 stars
  • Takes: 5 mins, plus chilling
  • Serves: 4

Ingredients

  • 300ml (1/2 pint) fat-free Greek yogurt
  • 1-2 tbsp clear honey
  • 1/2 tsp vanilla extract
  • 2 tbsp white chia seeds
  • 1/2 orange, peeled and sliced
  • 1/2 pear, cored and sliced
  • 25g (1oz) toasted almond flakes, to serve

Each serving contains 145 calories, 12.2g sugar, 5.8g fat, 0.5g saturates and 0.2g salt.

Method

Start your day the right way with this fruit and nut breakfast. This energy-boosting brekkie is packed full of healthy chia seeds, oranges and pears, and makes a great alternative that will keep you full right through to lunch.

  1. Tip the yogurt into a bowl and stir through the honey, vanilla extract and chia seeds. Refrigerate for 15 minutes or overnight until the chia seeds soften and thicken the yogurt a little.
  2. Thin the yogurt mixture with a little cold water if you like, then spoon into serving bowls. Top with the fruit and scatter over the toasted almond flakes.

See more Healthy recipes

http://bit.ly/1K2qQC7

Healthy eating plan: Recipe for Thursday lunch

Japanese-inspired onigirazu (sushi sandwich)

  • Rating: 5 stars
  • Takes: 20 mins to prepare
  • Serves: 2

Ingredients

  • 350g (12 1/2oz) sushi rice, cooked to pack instructions (125g (4 1/2oz) uncooked weight)
  • 4 sushi nori seaweed sheets
  • 1 x 100g pack hot smoked salmon flakes
  • 1 small avocado, stoned and thinly sliced
  • 4 leaves Romaine lettuce
  • soy sauce, for dipping (optional)
  • For the pickled cucumber
  • 1/2 cucumber, halved lengthways and very thinly sliced
  • 1 garlic clove, crushed
  • 1/4 – 1/2 tsp chilli powder, to taste
  • ½ tsp sugar
  • 1 1/2 tsp rice vinegar

Each serving contains 440 calories, 4g sugar, 16g fat, 4g saturates and 1.3g salt.

Method

Feeling creative? Take cues from the Japanese and swap bread for sushi rice and nori sheets and pull together this gluten- and dairy-free sandwich, filled with hot smoked salmon flakes and pickled cucumber. 

  1. To make the pickled cucumber, combine all the ingredients in a bowl, cover and refrigerate. Cook the sushi rice according to the packet instructions and keep warm.
  2. To assemble, lay a nori sheet (rough side up) on a piece of clingfilm. With wet fingers to prevent sticking, position a quarter of the cooked rice in the centre of the nori sheet and shape it into a square, ensuring that the flat sides of the square face the corners of the nori sheet. Season with a pinch of salt.
  3. Position half the salmon, avocado, lettuce and a spoonful of the cucumber pickle on top of the rice so that it is roughly square. Put another quarter of the rice on top of the filling, and compact down into a square as before. Season the rice with a small pinch of salt.
  4. To enclose the filling, wet your fingers and fold the corners of the nori sheet into the centre to create a square-shaped, sealed parcel with the filling inside. Gather the clingfilm around the parcel and gently press down to compact.  Set aside for 5 mins for the nori sheet to soften and stick to the rice. Repeat with the second parcel.
  5. To serve, slice a line through the centre of the nori with a wet sharp knife, cutting through the clingfilm and sandwich. Remove the clingfilm and serve immediately. 
See more Lunch recipes

http://bit.ly/2vnJbGy

Healthy eating plan: Recipe for Thursday dinner

Broccoli pesto penne with chilli and garlic sizzle

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 15 mins to cook
  • Serves: 2

Ingredients

  • 150g wholewheat penne
  • 200g broccoli florets
  • 30g pack basil
  • 15g flat-leaf parsley
  • 20g roasted chopped hazelnuts
  • 3 tsp olive oil
  • 30g vegetarian hard cheese or Parmesan, finely grated, plus extra to serve
  • 2 garlic cloves, thinly sliced
  • 1 large red chilli, sliced into thin rounds

Each serving contains 464 calories, 4.3g sugar, 18g fat, 4.3g saturates and 0.9g salt.

Method

Vibrant, healthy and finished with a fragrant garlic and chilli sizzle, this is not your average pasta with pesto. The pesto itself takes no time at all to make - simply blitz broccoli, herbs and hazelnuts for a silky sauce that can instantly transform any healthy pasta recipe. 

  1. In a pan of boiling water, cook the pasta following the pack instructions. In another pan of boiling water, blanch the broccoli for 3 mins, drain and refresh under cold water.
  2. In a food processor, whizz the broccoli with the basil, parsley, nuts and 1 tsp oil, until finely chopped. Add the cheese and 4-5 tbsp of the pasta cooking water to loosen the pesto, then pulse. Season to taste.
  3. When the pasta is ready, drain and return to the pan. Add the broccoli pesto and mix through the pasta to coat.
  4. Heat the remaining oil in a pan, add the garlic and chilli and stir-fry for 1 min over a high heat, until softened and browning slightly.
  5. Divide the pasta between 2 serving bowls, and spoon over the garlic and chilli sizzle. Serve with a few cheese shavings, if you like.

See more Pasta recipes



http://bit.ly/2qo69Zc

Healthy eating plan: Recipe for Friday breakfast

Rainbow waffle

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 15 mins to cook
  • Serves: 6

Ingredients

  • 125g spelt flour
  • 125g plain flour
  • 3 tbsp golden granulated sugar
  • 1½ tsp bicarbonate of soda
  • 350g low-fat plain yogurt
  • 75ml semi-skimmed milk
  • 2 eggs, separated
  • 55g unsalted butter, melted and cooled
  • 1 tsp vanilla extract
  • sunflower oil, for greasing

Each serving contains 323 calories, 12.4g sugar, 13g fat, 6g saturates and 1.2g salt.

Method

What better way to embrace the tasty trend for rainbow food than with these light, fluffy waffles, piled high with deliciously vibrant toppings. Prepare a stack of plain waffles and personalise with your favourite ingredients, from peanut butter and banana, to poached plums and fromage frais. This simple breakfast recipe is a brilliant way to have a colourful start to your day.

  1. Combine the flours, sugar and bicarbonate of soda with a pinch of salt in a bowl. Mix the yogurt, milk, egg yolks, butter and vanilla in a large jug.
  2. Heat the waffle iron and lightly brush it with oil. In a new bowl beat the egg whites with an electric whisk until they hold soft peaks. Pour the jug of wet ingredients into the flour mixture and combine. Gently fold in the egg whites using a large metal spoon.
  3. Spread a small ladle of batter on the iron and cook for about 3-5 mins, until set and golden. Keep warm and repeat with the remaining batter. To serve, try the suggestions below.

Tasty toppings

Spread peanut butter on each waffle and top with sliced banana and mango and a few fresh or frozen raspberries. Drizzle over honey and a sprinkling of dried mango and coconut mix.

Spoon Greek yogurt over each waffle and top with blueberries, toasted flaked almonds and maple syrup, to taste.

Poach halved red plums with water and demerara sugar, until tender but still holding their shape. Remove the plums and reduce the liquid to a syrup. Spoon the syrup and plums over the waffles and top with fromage frais, thin slices of pear and finely grated orange zest.

Reduce tinned apricot halves in a pan over a medium heat, until the syrup is thick. Spoon over the waffles and decorate with halved green grapes and chopped pistachios.

Simmer tinned cherries until the liquid is reduced by a third. Mix water with a little cornflour to make a paste, and stir into the cherries. Simmer for a minute until thick, then spoon over the waffles. Top with frozen yogurt, grated dark chocolate and fresh basil leaves.

Arrange slices of galia or cantaloupe melon, kiwi fruit and papaya over the waffles with baby mint leaves and honey, to taste.

Tip: No waffle iron? No worries! Heat a griddle pan over a high heat until hot. Turn down the heat to medium, add a ladle of batter and cook for 4-5 mins on each side, until golden and cooked through. For a larger waffle, use more batter – but it’s trickier to flip!

See more Breakfast recipes

Note: Reference intake relates to plain waffles, without toppings.

http://bit.ly/2kR9j8u

Healthy eating plan: Recipe for Friday lunch

Courgetti and spaghetti with goat's cheese

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 25 mins to cook
  • Serves: 2

Ingredients

  • 1 tbsp olive oil
  • 2 red onions, thinly sliced
  • 2 garlic cloves, crushed
  • 150g spaghetti
  • ¼ tsp dried crushed chillies
  • 2 tsp caster sugar
  • 2 tsp red wine vinegar
  • 250g pack courgette spaghetti
  • 50g British soft goat’s cheese, crumbled or shaved

Each serving contains 431 calories, 11.4g sugar, 12.8g fat, 4.5g saturates and 0.9g salt.

Method

If you're looking for a quick and easy dinner that's also delicious, this courgetti and spaghetti is perfect. Creamy goat's cheese, sweet red onions and fragrant garlic combine beautifully to create a dish that's full of flavour.

  1. Heat the olive oil in a pan over a low heat. Add the red onions, then cover and cook for 20 mins, stirring frequently to prevent the onions catching on the bottom of the pan. Add the garlic after 10 mins.
  2. Meanwhile, put a large pan of salted water on to boil. Add the spaghetti and cook for 9-10 mins, until al dente. Drain, reserving 2-3 tbsp of the cooking water and return the pasta to the pan and cover.
  3. Add the chillies, sugar and vinegar to the onions and bubble for 1 min. Put the courgette spaghetti on top of the onions, cover and remove from the heat. Set aside for a few minutes to allow the courgette to steam until wilted.
  4. Add the onions and courgette spaghetti mixture to the pasta, with the reserved cooking water, half of the goat's cheese and seasoning. Toss together. Serve the pasta in bowls, scattered with the remaining goat’s cheese.

See more Pasta recipes

http://bit.ly/2dFbtB9

Healthy eating plan: Recipe for Friday dinner

Spicy chicken cauliflower 'pizza'

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 25 mins to cook
  • Serves: 2

Ingredients

  • 350g cauliflower florets
  • 30g ground almonds
  • 1 egg, beaten
  • 3 tbsp passata
  • 100g low-fat natural yogurt
  • 10g mint, leaves finely chopped
  • 50g roasted peppers from a jar, drained
  • 170g pack fiery piri piri chicken mini fillets, thinly sliced
  • 20g wild rocket

Each serving contains 326 calories, 13.3g sugar, 13.8g fat, 2.3g saturates and 1.3g salt.

Method

Skip the takeout and make this spicy chicken pizza instead, on the table in just half an hour. We are always trying to sneak more veg into our meals so making a pizza crust out of cauliflower is pretty genius, right? Here we use roasted peppers, piri piri chicken and wild rocket but feel free to get creative with the toppings. 

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Blitz the cauliflower in a food processor until it resembles breadcrumbs.
  2. Steam the cauliflower on the hob for 5 mins, or transfer it to a microwaveable container, cover without sealing and microwave on high for 5 mins. Once steamed, spread out in a shallow bowl. Mix in the almonds and egg, and season. Heap the mixture onto a large baking tray lined with nonstick baking paper and press into a 28cm-30cm circle. Bake in the oven for 20 mins.
  3. Spread the passata over the cauliflower pizza base and bake for a further 5 mins. Meanwhile, mix the yogurt and mint together, and season to taste.
  4. Remove the base from the oven and then scatter over the peppers, chicken and rocket. To serve, spoon over the yogurt and slice into 4 wedges. 

See more Gluten-free recipes

http://bit.ly/2oZVtz0

Healthy eating plan: Recipe for Saturday breakfast

One-tray full English

  • Rating: 4 stars
  • Takes: 5 mins to prepare and 45 mins to cook
  • Serves: 6

Ingredients

  • 750g baby potatoes, halved if large
  • 2 tbsp olive oil
  • 250g Forestière or baby button mushrooms, halved if large
  • 230g pack black pudding slices, quartered (optional)
  • 12 rashers streaky bacon
  • 200g pack small vine tomatoes
  • 2 tbsp chopped flat-leaf parsley

Each serving contains 154 calories, 2.8g sugar, 5.4g fat, 1.8g saturates and 0.7g salt.

Method

Rustling up a hearty breakfast has never been easier – this British brunch combines your classic fry-up ingredients and roasts in one-pan, making it super simple and enhancing all of the gorgeous flavours. You can even add eggs into the tray towards the end of the roasting time, for a little extra deliciousness.

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the potatoes on a tray, drizzle with 1 tbsp oil, then roast for 20 mins.
  2. Add the mushrooms, black pudding, bacon and tomatoes; drizzle with 1 tbsp oil. Season with black pepper, then roast for 25 mins. Garnish with the parsley.

Tip: To make this brunch more substantial, break 6 eggs into the tray and bake for the final 6-8 mins, until cooked through.

See more British recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

http://bit.ly/2kR2cwz

Healthy eating plan: Recipe for Saturday lunch

Keema lamb sliders

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 20 mins to cook, plus cooling and chilling
  • Serves: 6

Ingredients

  • 1 small onion, diced
  • 3 tbsp tikka curry paste
  • 200g frozen peas
  • 500g pack lamb mince
  • 2 tsp ground turmeric
  • 1 x 30g pack fresh coriander, stalks finely chopped and leaves roughly chopped
  • 1 lemon, juiced
  • 1 red chilli, seeded (optional) and finely chopped
  • 6 white snack rolls, halved
  • 1 x 70g bag rocket
  • Greek yogurt, to serve (optional)

Each serving contains 322 calories, 7.3g sugar, 13.7g fat, 5.6g saturates and 0.9g salt.

Method

Spiced with tikka curry paste these Indian-inspired lamb sliders make a satisfying weeknight supper. Paired with smashed lemon peas, a dollop of Greek yogurt and peppery rocket, these are best enjoyed alfresco.  

  1. In a frying pan, gently cook the onion with the curry paste until soft, then leave to cool completely. Meanwhile, cook the peas in a pan of boiling water for 3-4 mins. Drain, then leave to cool.
  2. Put the onion mixture in a large bowl and add the lamb and turmeric. Season, then add the chopped coriander stalks and half the leaves. Use your hands to combine, then shape into 6 mini burgers. Put on a tray and chill for at least 30 mins before cooking.
  3. Just before you cook the burgers, mash the peas with the lemon juice, chilli and remaining coriander leaves.
  4. Grill the burgers for 5-8 mins each side, until juicy and cooked through. Toast or griddle the rolls. Fill each roll with a handful of rocket, a dollop of yogurt (if using), a burger and a generous spoonful of mashed peas.

Freezing and defrosting guidelines

The uncooked burgers are suitable for freezing. Wrap well in clingfilm and tin foil (to prevent freezer burn) and freeze. To defrost, simply loosen the tin foil and clingfilm and leave to defrost in packaging at room temperature for several hours before cooking. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Lamb recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.

http://bit.ly/2hk7ZtH

Healthy eating plan: Recipe for Saturday dinner

Korean-style rice bowl

  • Rating: 5 stars
  • Takes: 25 mins
  • Serves: 4

Ingredients

  • 300g long grain rice
  • 2 tbsp vegetable oil
  • 1 x 500g pack lean pork mince
  • 1 x 320g pack pepper stir-fry mix
  • 1-2 tbsp chilli sauce, plus extra to drizzle
  • 4 eggs

Each serving contains 600 calories, 4.9g sugar, 19.6g fat, 5g saturates and 1.4g salt.

Method

This Korean-inspired rice bowl is brimming with brightly coloured veg and chilli stir-fried pork. The fried egg is a must, as the runny yolk acts as a sauce that coats the rice and combines the flavours of the dish. If you don’t have pork mince, you can use any lean mince.

  1. Cook the rice according to the pack instructions. Meanwhile, in a large wok set over a medium-high heat, heat 1 tbsp oil and stir-fry the mince for 5-7 mins, until golden and starting to crisp up.
  2. Add the pepper mix to the wok along with a splash of water. Cook for another 5-7 mins, until the vegetables are tender and the pork is cooked through. Stir in the chilli sauce and season.
  3. In a large frying pan, heat the remaining 1 tbsp oil and fry the eggs. Divide the cooked rice between 4 serving bowls. Top with the mince mixture and a fried egg. Drizzle with a little more chilli sauce, if you like. 

See more Pork recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.


http://bit.ly/2mm8KTq

Healthy eating plan: Recipe for Sunday breakfast

Al's 'ace' gluten-free pancakes

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 15 mins to cook
  • Serves: 12

Ingredients

  • 150g gluten-free self-raising flour
  • 1 level tsp bicarbonate of soda
  • 1 tbsp caster sugar
  • 1 small ripe banana, mashed
  • 1 egg
  • 175ml almond milk
  • 1-2 tsp coconut oil
  • For the topping
  • 2 oranges, zested
  • 200g Greek yogurt
  • 60ml maple syrup

Each serving contains 340 calories, 23g sugar, 9g fat, 5g saturates and 0.7g salt.

Method

Al doesn’t mind getting up early to help the kids make Mum breakfast in bed as a special treat. Only problem is, they are so thrilled with how these fluffy, yet gluten-free pancakes turned out, that they now want to make them for her every weekend. Better stock up on ingredients!

115x255 Al
  1. Combine the flour, bicarbonate of soda, sugar and a pinch of salt in a bowl. Add the banana and egg, then whisk in the milk to make a smooth batter.
  2. Melt ½ tsp coconut oil in a nonstick frying pan over a medium-high heat. Add individual tablespoons of batter; they should spread to about 7cm wide so you'll need to work in batches. Cook until small bubbles start to appear on the top, then flip and cook until both sides are golden.
  3. Transfer to a warm serving plate and repeat with the remaining oil and batter.
  4. Slice off the top and bottom of the oranges. On a chopping board, slice the skin and pith away from the flesh of each orange and remove each segment by cutting between it and the membrane, leaving the membrane behind. Reserve any juice.
  5. Top the pancakes with the yogurt, orange zest and segments, then drizzle with maple syrup and any reserved orange juice.

Little help

For a simple flavour boost, add a small pinch of cinnamon to the batter.

Leftovers

Use your coconut oil to make popcorn or cook a stir-fry, or add a teaspoon or two to your smoothies.

http://bit.ly/2l4VK1k

Healthy eating plan: Recipe for Sunday lunch

Middle-Eastern baked eggs

  • Rating: 5 stars
  • Takes: 5 mins to prepare and 30 mins to cook
  • Serves: 4

Ingredients

  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 1 red chilli, seeded and finely chopped
  • 4 red peppers, seeded and sliced into thin strips
  • 4 garlic cloves, roughly chopped
  • 1 tsp ground cumin
  • 1 tsp turmeric
  • pinch saffron (optional)
  • 1 x 390g carton chopped tomatoes with garlic and olive oil
  • 3 tbsp chopped coriander
  • 4 eggs
  • toasted pitta, to serve (optional)

Each serving contains 225 calories, 17.3g sugar, 11.9g fat, 2.6g saturates and 1g salt.

Method

For a quick and easy brunch dish, try this rustic baked eggs recipe made with vibrant red peppers, spicy chilli and fragrant turmeric and saffron – a beautiful yet simple Middle-Eastern inspired egg recipe that's packed with flavour.  

  1. Preheat the oven to gas 4, 180°C, fan 160°C. Heat the olive oil in a large, ovenproof frying pan. Add the onion and chilli and cook for 2-3 minutes, until starting to soften.
  2. Add the peppers, garlic and spices, then cover (see tip, below) and cook for 10-12 minutes, until the peppers have softened. Pour in the tomatoes and continue cooking for 6-8 minutes, until the tomatoes have thickened slightly. Season to taste and stir through 2 tbsp of the coriander.
  3. Using a spoon, make four holes in the tomato mixture and crack an egg into each. Transfer the pan to the oven and bake for 10-12 minutes, until the eggs have just set. Scatter over the remaining coriander and serve with the pitta for dipping, if you like.

Tip: If you're frying pan doesn't have a lid, cover it with a baking tray. It'll get hot, so use oven gloves to remove it.

See more Egg recipes

If serving vulnerable groups, elderly people, babies, toddlers, pregnant women and people who are unwell, cook until the whites and yolks are solid.

http://bit.ly/1QKqfnJ

Healthy eating plan: Recipe for Sunday dinner

Slow cooker vegetarian stew

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 4 hrs to cook
  • Serves: 4

Ingredients

  • 1 onion, peeled and chopped
  • 360g butternut squash, chopped into chunks
  • 250g sweet mini peppers, seeded and halved
  • 400g tin cannellini beans, drained and rinsed
  • 400g tin chickpeas, drained and rinsed
  • 400g tin chopped tomatoes
  • 10-12 basil leaves, shredded
  • 75g pine nuts, toasted
  • 2 tbsp extra-virgin olive oil
  • vegetarian hard cheese or Parmesan, shaved, to serve (optional)

Each serving contains 383 calories, 14.2g sugar, 21g fat, 2g saturates and 0.7g salt.

Method

If you’re looking for a fuss-free, easy vegetarian recipe, then this slow cooker chickpea and butternut squash stew is ideal. To offset the delicate flavours of the slow cooker stew, it’s served with fresh basil, shavings of vegetarian cheese and creamy pine nuts.

  1. Put the onion, butternut squash, peppers, beans and chickpeas in the dish a slow cooker.
  2. Pour over the chopped tomatoes then sprinkle with half the basil and season well. Stir well then set the slow cooker to low and cook for 4 hrs, until the vegetables are soft and tender.
  3. Serve sprinkled with the remaining basil, the toasted pine nuts, a drizzle of olive oil and shavings of hard cheese, if you like.

Tip: Cooking pulses for a long time helps to make them more digestible and gives them a lovely creaminess – in this dish, any combination of beans or pulses would also work well.

Freezing and defrosting guidelines

Once the cooked dish has cooled completely, transfer it to an airtight, freezer-safe container, seal and freeze for up to 1 month. To serve, defrost overnight before reheating thoroughly.

See more Slow cooker recipes

http://bit.ly/2lTAM8T