Quick and light: Recipe for Monday breakfast

Fruit yogurt parfaits

  • Rating: 5 stars
  • Takes: 20 mins
  • Serves: 4

Ingredients

  • 2 large bananas, peeled
  • 200g low-fat natural yogurt
  • 1-2 tbsp honey, to taste
  • 350g frozen blueberries
  • 4 passion fruits, halved
  • 2 kiwi fruit, peeled and sliced into rounds
  • 1 papaya, peeled, halved, seeded and sliced
  • 2 x 80g packs mango and pineapple fingers, chopped
  • 4 tbsp pomegranate seeds
  • 4 tbsp gluten-free granola

Each serving contains 285 calories, 46.8g sugar, 3.2g fat, 1.1g saturates and 0.2g salt.

Method

This gloriously nutritious parfait is full to the brim with gorgeous fruits, from tropical kiwi and pineapple to juicy mango and blueberries. What's more, this beautiful breakfast bowl can be whipped up in just 20 minutes, and contains all the vitamin C you need in a day.

  1. Roughly chop a banana and put in a blender with the yogurt, 1 tbsp honey, 300g frozen blueberries and the scooped-out flesh from 4 passion fruit halves. Whizz until smooth.
  2. Divide the mixture between 4 shallow serving bowls.
  3. Slice the remaining banana and arrange with the remaining passion fruit halves and blueberries, the kiwi, papaya, mango, pineapple, pomegranate seeds and granola on top. Serve immediately.

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Honey is unsuitable for children under 12 months.

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Quick and light: Recipe for Monday lunch

Korean bulgogi beef baguette

  • Rating: 4 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.

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


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Quick and light: Recipe for Monday dinner

Kalette and mushroom pasta

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

Ingredients

  • 300g penne
  • 300g Kalettes
  • 1 tbsp olive oil
  • small knob of butter
  • 250g Forestière or baby button mushrooms, thickly sliced
  • 3 garlic cloves, finely sliced
  • 150g sundried tomatoes, roughly chopped
  • 1 lemon, zested and juiced

Each serving contains 413 calories, 8.9g sugar, 12g fat, 2.5g saturates and 1.2g salt.

Method

There's a brand new brassica in town! Kalettes, a hybrid of kale and Brussels sprouts, have a sweet, nutty taste, soft purple stems and textured leaves. Serve them up with earthy mushrooms in this delicious, healthy pasta dish.

  1. Bring a pan of water to the boil and cook the pasta following the pack instructions, adding the Kalettes for the last 3-4 mins of cooking time.
  2. Meanwhile, heat the oil and butter in a frying pan until the butter is foaming, then stir in the mushrooms and cook until the liquid has evaporated and the mushrooms are turning golden. Add the garlic and sundried tomatoes and cook for 2-3 mins, until golden.
  3. Drain the pasta and Kalettes, retaining a little of the cooking water. Toss with the mushrooms in the pan. Stir in the lemon zest and juice. Season with black pepper.
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Quick and light: Recipe for Tuesday breakfast

Morning zinger breakfast smoothie

  • Rating: 4 stars
  • Takes: 10 mins to prepare
  • Serves: 4

Ingredients

  • 150g (5oz) honeydew or galia melon, deseeded and roughly chopped
  • 300g (10oz) pineapple, cored and roughly chopped
  • 1 celery stalk, roughly chopped
  • 4cm piece (2in) ginger, roughly chopped
  • 30g (1 1/4oz) spinach

Each serving contains 45 calories, 10.3g sugar, 0.3g fat, 0g saturates and 0.1g salt.

Method

A refreshing way to start your day, this zinger smoothie is packed with juicy melon, sweet pineapple and fresh ginger. Don't let the spinach put you off, it tastes great and takes just minutes to make.

  1. Put all the ingredients in a blender with 300ml (1/2pt) iced water. Whizz for 1 minute, or until completely smooth.
  2. To serve, divide between four tall glasses. 

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Quick and light: Recipe for Tuesday lunch

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 1/2 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 minutes, until the broccoli is al dente. Drain and cool for 10 minutes.
  2. Meanwhile, sandwich each chicken breast between 2 sheets of clingfilm on a chopping board. Using a rolling pin, bash until flattened to about 1/2cm (1/4in) 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 minutes on each side, until cooked through with no pink meat showing. Serve the chicken with the courgetti.

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

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Quick and light: Recipe for Tuesday dinner

Lemon and oregano Greek meatball salad

  • Rating: 5 stars
  • Takes: 13 mins to prepare and 12 mins to cook
  • Serves: 4

Ingredients

  • 400g turkey breast mince
  • 1 tsp dried oregano
  • 1 lemon, zested and juiced
  • 100g (3 1/2oz) Greek-style 0% fat natural yogurt
  • 50g (1 3/4oz) Greek-style salad cheese, crumbled
  • 1/2 small red onion, thinly sliced
  • 2 tsp olive oil
  • 1 round lettuce, split into leaves
  • 1/3 x 30g pack chives, snipped
  • 4 wholemeal pitta breads, toasted, to serve (optional)

Each serving contains 173 calories, 2.7g sugar, 6.1g fat, 3.2g saturates and 0.6g salt.

Method

Meatballs make the perfect between-the-season supper; when it’s too cold to be outside grilling on the barbecue but you’re not ready for sweaters, heavy stews and roasts. Brimming with fresh flavours, these lemon and oregano Greek meatballs are served atop a leafy green salad. Made in just 25 minutes, this recipe makes a great midweek meal. 

  1. Mix the mince with the oregano and lemon zest. Shape into20 meatballs and put on a plate. Chill in the fridge for 10 mins.
  2. In a food processor, blitz 1 tbsp of the lemon juice with the yogurt and cheese until smooth; set aside. Soak the red onion slices in the remaining lemon juice.
  3. Heat the oil in a large frying pan set over a medium heatand add the meatballs. Cook for 10-12 mins, turning regularly, until golden and cooked through.
  4. Place the lettuce leaves ina large serving bowl. Scatter over the meatballs and drained onion slices then drizzle over the dressing. Finish with the chives and serve the pitta breads alongside, if you like.

Freezing and defrosting guidelines

Freeze uncooked meatballs only. 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. To reheat and serve, place on medium heat, stirring occasionally until the dish is heated through.

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Quick and light: Recipe for Wednesday 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.

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Quick and light: Recipe for Wednesday lunch

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.

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Quick and light: Recipe for Wednesday dinner

Crispy cod with pea mash and lighter tartare sauce

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

Ingredients

  • 200g Greek-style yogurt
  • 2 tbsp capers, drained, rinsed and chopped
  • 2 gherkins, drained, rinsed and chopped
  • 1 small shallot, very finely chopped
  • 2 tbsp chopped parsley, plus a few leaves to garnish
  • 500g (1lb) fresh or frozen peas
  • 2 garlic cloves, crushed
  • 1 tbsp chopped mint (optional)
  • 1 tbsp olive oil, plus extra to drizzle
  • ½ lemon, juiced
  • 4 x 140g skin-on boneless cod fillets
  • 2 large carrots, peeled and thickly sliced

Each serving contains 335 calories, 15.8g sugar, 12.5g fat, 4.3g saturates and 1.2g salt.

Method

A British classic, but not as you know it! Cooking the cod on the barbecue gives it a mouthwateringly crispy skin, which tastes delicious served with a fragrant pea mash and a homemade tartare sauce. This summery supper is not only gluten-free and protein-packed, but it also contains two of your five a day. 

  1. To make the tartare sauce, put the yogurt (reserve 2 tbsp) in a bowl and stir in the capers, gherkins, shallot and chopped parsley. Set aside.
  2. In a pan of boiling water, cook the peas for 3 minutes. Drain then return to the pan with the garlic, mint (if using), oil, lemon juice and the reserved yogurt. Crush lightly with a fork to give a chunky mash. Keep warm.
  3. Heat a barbecue or griddle pan until hot. Season the fish and put skin side down on the barbecue or griddle. Cover and cook for 5-6 minutes until the fish is opaque and cooked through. Remove and rest skin side up for 2 minutes.
  4. Steam the carrots for 3-5 minutes, until tender. Divide the pea mash between plates, top with the fish and a dollop of tartare. Serve with the carrots, reserved parsley and a drizzle of olive oil. 

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Quick and light: 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.

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Quick and light: Recipe for Thursday lunch

Avocado and pea salad

  • Rating: 0 stars
  • Takes: 5 mins to prepare and 5 mins to cook
  • Serves: 6

Ingredients

  • 400g frozen peas
  • 1 large avocado, thinly sliced
  • 2 x 85g bags watercress
  • 1 tbsp pumpkin seeds, toasted
  • For the dressing
  • 1 tsp ground cumin
  • 3 tbsp olive oil
  • ½ tsp red wine vinegar
  • 1 tsp runny honey
  • 1 lemon, zested and 1 tbsp juice reserved

Each serving contains 171 calories, 4.6g sugar, 13.2g fat, 2.5g saturates and 0.2g salt.

Method

Loaded with creamy avocado, fragrant watercress, sweet peas and finished off with a cumin and honey dressing, this salad makes a delicious addition to any dinner spread.

  1. To make the dressing, heat the cumin in a dry frying pan for 30 secs, then stir in the olive oil, vinegar, honey, lemon zest and 1 tbsp lemon juice. Whisk together well and season to taste.
  2. Blanch the peas in a small pan of boiling water for 2-3 mins. Refresh under cold running water; drain well. Arrange the avocado, peas and watercress on a platter and drizzle over the warm dressing. Toss gently, then scatter over the pumpkin seeds. Serve immediately.

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Quick and light: Recipe for Thursday dinner

Quick goat's cheese and mushroom risotto

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

Ingredients

  • 2 tsp light olive oil
  • 200g pack button mushrooms, halved or quartered, if large
  • 1 tsp finely chopped rosemary
  • 1 garlic clove, crushed
  • 2 x 220g packs ready-to-eat wholegrain rice and quinoa
  • 50g sundried tomatoes in oil, drained and halved
  • 125g pack goat’s cheese
  • 250ml hot vegetable stock
  • vegetarian hard cheese or Parmesan shavings, to serve
  • handful rocket, to serve

Each serving contains 337 calories, 1.7g sugar, 16.7g fat, 5.9g saturates and 1.6g salt.

Method

For a twist on a classic risotto try this quick and easy recipe made with wholegrain rice and quinoa. With creamy goat's cheese, button mushrooms and fresh rosemary, it makes a hearty, comforting midweek meal that you can whip up in under 15 minutes.

  1. Heat the oil in a pan over a medium heat. Add the mushrooms, rosemary and, garlic, then cook for 5 mins, or until golden.
  2. Meanwhile, cook the rice and quinoa following the packet instructions. Add to the mushroom mixture along with the tomatoes. Stir in the goat’s cheese, until melted and creamy, then gradually add the stock, stirring until absorbed.
  3. Season to taste, then divide the risotto between 4 bowls. Scatter over the cheese shavings and top with a few rocket leaves.

Tip: You can use any mixture of cooked grains and rice in this dish.

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Quick and light: Recipe for Friday breakfast

Mini pancakes

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

Ingredients

  • 150g self-raising flour
  • 1 egg
  • 250ml semi-skimmed milk
  • oil for greasing

Each serving contains 86 calories, 1.3g sugar, 2.4g fat, 0.7g saturates and 0.2g salt.

Method

Kids will love making these delicious mini pancakes and picking out their favourite fruity topping. Enjoy them as a quick and easy breakfast dish, or a sweet after-dinner treat. 

  1. Put the flour into a mixing bowl. Make a well in the centre and add the egg and about half of the milk. Using a whisk, or wooden spoon, mix to a smooth, thick batter. You may need to add a little more milk if the batter is too thick to mix. Children will love getting a turn at stirring.
  2. When the batter is smooth, gradually stir in the rest of the milk until it is well combined.
  3. Add a small amount of oil to the frying pan; just enough to give a non-stick layer to the surface of the pan. Heat on high until the oil begins to smoke, then turn down the heat to medium.
  4. Pour 15ml spoons of batter into the pan. This should make pancakes about 3cm in diameter. Leave each pancake for about 30 seconds. Bubbles will appear on the surface and the mixture will start to set. Flip each pancake over using a palette knife or fish slice and leave for another 30 seconds.
  5. Transfer the pancakes to a wire rack or some kitchen towel on a plate. Now let the children go wild with their choice of toppings. We like raspberries and mascarpone, banana and honey, blueberries and yogurt or pear and crème fraîche.

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Quick and light: Recipe for Friday lunch

Pomegranate tabbouleh

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

Ingredients

  • 100g bulgur wheat
  • 2 lemons, zested and juiced
  • 3 tbsp extra-virgin olive oil
  • 150g roast chicken breast, shredded
  • large handful mint leaves
  • large handful flat-leaf parsley leaves
  • 4 spring onions, thinly sliced
  • ½ cucumber, seeded and diced
  • 125g cherry tomatoes, halved
  • 100g pomegranate seeds

Each serving contains 488 calories, 10.3g sugar, 19.6g fat, 3.1g saturates and 0.7g salt.

Method

This fragrant salad is loaded with gorgeous Middle-Eastern flavours and is an inventive way of using up leftover roast chicken. On the table in just 20 minutes, it is the perfect fuss-free dinner for two.

  1. Put the bulgur wheat in a pan of cold water. Bring to the boil and simmer for 8-10 mins, or until tender.
  2. Fluff up the softened bulgur wheat with a fork and add the lemon zest and juice, oil and a pinch of sea salt. Toss with the remaining ingredients and divide between 2 plates to serve.

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Quick and light: Recipe for Friday dinner

Herby fish skewers

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 10 mins to cook, plus marinating
  • Serves: 4

Ingredients

  • 2 tbsp olive oil
  • 2 lemons, 1 juiced and zested, 1 cut into wedges, to serve
  • 2 garlic cloves, finely grated
  • handful dill, finely chopped
  • handful flat-leaf parsley, finely chopped
  • 400g (14oz) boneless, skinless cod loin, cut into 16 chunks
  • 400g (14oz) boneless and skinless salmon, cut into 16 chunks
  • 16 raw king prawns
  • 16 bay leaves

Each serving contains 334 calories, 0.4g sugar, 17.5g fat, 2.9g saturates and 0.7g salt.

Method

Looking for an easy barbecue recipe? It's hard to beat these fragrant fish skewers. Marinated in lemon juice, garlic and green herbs, these succulent cod, salmon and king prawn kebabs taste incredible served straight off the grill.

  1. Soak 4 wooden skewers in water, so they won’t burn on the barbecue. Preheat the barbecue.
  2. In a large bowl, mix together the olive oil, lemon juice, garlic, dill and parsley. Stir in the cod, salmon and prawns, season and put in the fridge to marinate for 1 hour.
  3. Thread 2 pieces of cod, 2 pieces of salmon, 2 prawns and 2 bay leaves onto each skewer. Cook on the barbecue for 8-10 minutes, turning regularly, or until the fish and prawns are cooked through.
  4. Scatter over the lemon zest and serve with the lemon wedges.

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Quick and light: Recipe for Saturday 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!

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

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Quick and light: Recipe for Saturday lunch

Trout with radish, orange and pomegranate salad

  • Rating: 4 stars
  • Takes: 10 mins to prepare and 12-15 mins to cook
  • Serves: 4

Ingredients

  • 4 trout fillets
  • 1 1/2 tbsp honey
  • 2 tbsp grainy mustard
  • 3 oranges, 1 zested and juiced, 2 peeled and roughly chopped
  • 2 tbsp red wine vinegar
  • 2 x 240g bags of radishes, thinly sliced
  • 1 x 30g pack flat-leaf parsley, roughly chopped
  • 1 x 80g tub pomegranate seeds

Each serving contains 253 calories, 15.9g sugar, 8g fat, 1.7g saturates and 0.5g salt.

Method

Brushed with a medley of honey, mustard and orange zest and baked until mouthwateringly flaky, trout really shines in this summery main. Serve with peppery radishes, juicy orange pieces and pomegranate jewels for a dinner idea that's as colourful and textural as it is delicious - not to mention dairy-free, gluten-free and high in protein and vitamin D.

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Space out the trout on a baking tray. Mix 1 tbsp of the honey, the mustard and orange zest and brush over the fish. Bake for 12-15 minutes, until bubbling, and the fish is cooked through and flakes easily.
  2. In a bowl, whisk the remaining honey with the orange juice and vinegar. Add the chopped oranges, radishes, parsley and half the pomegranate seeds. Toss everything together.
  3. Serve the trout hot or cold, with the radish salad alongside, scattered with the remaining pomegranate seeds. 

Tip: Use up grainy mustard by adding it to any summery salad dressing - it adds a great tang. 

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Quick and light: Recipe for Saturday dinner

Thai tofu and red cabbage rice bowl

  • Rating: 5 stars
  • Takes: 15 mins to prepare and 10 mins to cook
  • Serves: 4

Ingredients

  • 300g (10oz) easy cook brown rice
  • 1 stick lemongrass, halved lengthways
  • For the tofu
  • 2 tbsp groundnut oil
  • 1 x 396g pack tofu, cut into 2cm (1in) cubes
  • 1 red bird’s-eye chilli, finely sliced
  • 40g (1 1/2oz) piece ginger, sliced
  • 2 cloves garlic, chopped
  • 4 spring onions, sliced
  • 1 lime, juiced
  • 2 tbsp light soy sauce
  • 1/2 small red cabbage, sliced
  • 100g (3 1/2oz) mangetout
  • 15g (1/2oz) basil leaves, sliced
  • 4 tbsp peanuts, toasted and roughly chopped, to serve
  • 1 lime, quartered, to serve

Each serving contains 508 calories, 5.8g sugar, 17.8g fat, 3.1g saturates and 0.7g salt.

Method

This vegan rice bowl is guaranteed to liven up your midweek meals – and best of all, this healthy recipe can be rustled up in under half an hour. Lemongrass-scented rice is topped with stir-fried tofu, mangetout and red cabbage and served with a sprinkle of peanuts and a squeeze of lime. 

  1. Put the rice and the lemongrass in a pan and cover with 600ml (1pt) water. Bring to the boil, turn down to a simmer and cook for 25 minutes or until the rice is tender. Add more boiling water from the kettle during cooking if needed.
  2. Heat the oil in a large wok and stir-fry the tofu for 6 minutes until lightly golden. Add the chilli, ginger, garlic and spring onions. Fry for 1 minute, then stir in the lime juice and the soy sauce. Add the red cabbage and mangetout and stir-fry for a further 3 minutes. Finally, stir through the basil and remove from the heat.
  3. Spoon the rice into bowls and top with the tofu and red cabbage. Sprinkle over the peanuts and serve with a wedge of lime.

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Quick and light: Recipe for Sunday breakfast

Vanilla and raspberry chia pudding

  • Rating: 5 stars
  • Takes: 15 mins to prepare, plus chilling
  • Serves: 4

Ingredients

  • 400ml almond milk
  • 100ml natural yogurt
  • 4 tsp honey
  • 1 vanilla pod
  • 100g chia seeds
  • 250g raspberries
  • few mint leaves to serve

Each serving contains 169 calories, 7.4g sugar, 10.3g fat, 1.3g saturates and 0.8g salt.

Method

Kick start your morning with a brekkie pot bursting full of goodness. With chia seeds, creamy yogurt and a layer of raspberries, this healthy breakfast tastes so good, you’ll be fooled into thinking you’re eating a devilish dessert.

  1. Mix together the almond milk, 60ml yogurt and the honey. Cut the vanilla pod in half, scrape out the seeds and add them to the mixture. Stir in the chia seeds.
  2. Divide the mixture in half. Mash the raspberries (reserving 8) with a fork until they are a purée. Set 100g to one side and stir the rest through one half of the mixture.
  3. Chill both mixtures in the fridge for 30 mins to firm up.
  4. Pour the raspberry mixture into 4 jars. Top each with a layer of the remaining mashed raspberries. Spoon the white mixture over the top to give a layered effect.
  5. Divide the remaining yogurt between each jar. Finish with a couple of raspberries and mint leaves.

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Quick and light: Recipe for Sunday lunch

Sweetcorn pancakes

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 15 mins to cook
  • Serves: 4

Ingredients

  • 100g oats
  • 1 tsp baking powder
  • 2 spring onions, roughly chopped
  • 325g tin sweetcorn, drained
  • 2 eggs
  • 50ml semi-skimmed milk
  • 3-4 tsp vegetable oil
  • 3 unsmoked bacon medallions, cut into strips
  • 1 ripe avocado
  • 1 large vine tomato, diced

Each serving contains 353 calories, 8.1g sugar, 16.7g fat, 4g saturates and 1.3g salt.

Method

These sweetcorn pancakes, topped with crisp bacon, tomato and avocado, are not only packed with flavour, but they're also a great way of getting little ones in the kitchen. On the table in less than half an hour, this super easy brunch or supper also has the added bonus of being healthy.

  1. Preheat the oven to gas 1/2, 130°C, fan 110°C. Blitz the oats in a food processor for 30 seconds. Tip into a large bowl and mix in the baking powder.
  2. Blitz the spring onions, half the sweetcorn and the eggs in the food processor to combine. Mix into the oats  with the remaining sweetcorn, then gradually add the milk to loosen and create a thick batter.
  3. Heat 1 tsp oil in a nonstick frying pan and fry spoonfuls of the mixture (1 tbsp per pancake should make 12). Cook in batches for 2 minutes each side, using 1 tsp oil for each batch. Put the cooked pancakes on a baking tray and put them in the oven to keep warm.
  4. Wipe out the pan and cook the bacon pieces for 3-4 minutes (no extra oil needed), until browned. 
  5. Meanwhile, halve the avocado, remove the stone and dice the flesh. Mix with the tomato in a bowl.
  6. To serve, lay 3 pancakes on each plate and top with the bacon strips, avocado and tomato.

Tip: You’ll be left with just over half a pack of bacon medallions. Dice them, then fry with sliced mushrooms and serve on toast for a quick supper.

Freezing and defrosting guidelines

Freeze the cooked pancakes only. Allow to cool, then wrap well in clingfilm and tin foil (to prevent freezer burn) and freeze for up to 3 months. 

See more Sweetcorn recipes

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Quick and light: Recipe for Sunday dinner

Italian white bean soup with polenta croutons

  • Rating: 5 stars
  • Takes: 10 mins to prepare and 15 mins to cook
  • Serves: 4

Ingredients

  • 2 tbsp olive oil
  • 1 onion, sliced
  • 2 garlic cloves, crushed
  • 3 x 400g tins cannellini beans, drained and rinsed
  • 600ml (1pt) vegetable stock
  • handful rosemary, chopped, plus extra to garnish
  • ½ lemon, zested and juiced
  • 1/2 x 500g pack polenta, cubed
  • vegetarian hard cheese or Parmesan shavings, to serve

Each serving contains 298 calories, 6.2g sugar, 8.3g fat, 2.1g saturates and 1.6g salt.

Method

Packed with fresh rosemary, cannellini beans and polenta, this wonderfully warming soup is crammed with flavour and takes just 25 minutes to make. With a splash of lemon and shavings of vegetarian hard cheese (or Parmesan), it's the perfect dish for refuelling the family on cold winter nights.

  1. Heat 1 tbsp oil in a pan. Add the onion and cook for 3-4 minutes, until softened. Add the garlic, cook for 1 minute, then stir through the beans, stock and rosemary.
  2. Bring to the boil, then reduce the heat and simmer for 10 minutes. Remove half the mixture and whizz with a stick blender to a purée. Stir it back into the soup. Add the lemon zest and juice, then season to taste.
  3. Meanwhile, heat the remaining oil in a frying pan. Add the polenta cubes and fry for 2-3 minutes, turning until golden and crisp on all sides. To serve, ladle the soup into bowls and top with the polenta croutons, extra rosemary and cheese shavings.

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

See more Easy weeknight recipes

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