Vegetable Chickpea Cakes

These vegetarian cakes are a great alternative to a regular burger, they are packed with vegetables and high in protein and fiber. They can be served as a main or to accompany other dishes. Ingredients: (Serves 4) 1 x tin of chickpeas1 x courgette grated1 x large carrot grated1 x onion chopped1 x lemon for zest…

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Baked teriyaki salmon

This salmon recipe will go very well with a nice salad, broccoli or brussel sprouts. The slaw also works as a nice appetizer with the salmon and greens. Ingredients – serves 6 For the slaw 50ml Soy sauce18ml Apple cider vinegar150ml Sesame oil8g Grated ginger8g Grated Serrano pepper48g Peanut butter For the dressing 12ml Olive oil250g Carrots,…

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Prawn and Pea Thai Green Curry

This Thai green curry does not use coconut milk which makes it lower in saturated fat and energy. It is also great for when you are short of time as it can be prepared in 30 minutes. Ingredients: 400g cooked king prawns 1 large onion 2 yellow peppers 100g frozen peas         …

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Classic lamb kofta

This classic recipe is great for a barbeque but works just as well in the grill. Koftas are middle-eastern spiced meatballs, which go great with fresh salad. This is also a great inexpensive and healthy alternative to a takeaway kebab. Ingredients: (Serves 4-5) 75g Bulgur wheat450g Extra lean minced lamb1 small Onion (100g)3 tsp Paprika2…

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Spinach, ricotta and roasted butternut tart

Ingredients: (Serves 8) For the pastry: 250g Plain flourA pinch of salt140g Unsalted butter, diced, cold40g Grand Padano, finely grated1 Large egg, separated35ml Water, ice cold For the filling: 300g Frozen spinach, defrosted, squeezed and chopped250g Ricotta4 Large eggs, beaten100ml Double cream4 Spring onions, finely chopped25g Parsley, chopped25g Dill, chopped14g Garlic, mincedSalt and pepper200g Butternut,…

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Quinoa Granola

This granola recipe incorporates quinoa, which is high protein and low fat. The advantage of making your own granola is the ability to be able to control the amount of added salt and sugar, which are surprisingly high in many shop bought granolas. Ingredients: 300g rolled oats170 cooked quinoa35g pumpkin seeds30g sunflower seeds30g sesame seeds30g…

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Turkey And Apple Burgers

Turkey and apple is a classic flavour combination. These lower fat burgers work great on the barbecue. So why not try with a salad or coleslaw. Makes 8-10 burgersPreparation time: 10minsCook time: 10-14mins Ingredients: 800g lean turkey mince3 slices bread2 dessert apples2 medium eggs, beaten1tbsp wholegrain mustardOlive oil spray Instructions: 1. Rip the bread into…

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Thai Chicken Curry

Chicken is a good source of protein and choosing breast meat provides a lower fat option. Leg/thigh meat may be higher in fat but it can provide more iron, while the coconut milk in this recipe provides vitamins B, C and E and other minerals. A rich array of vegetables in this dish would provide…

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Top foods for great joint health

We all know that what we put into our body has a big effect on our health. But, when it comes to nutrition, our joint health isn’t what we usually think of. We’re here to change that. We’ve all heard about the benefits of calcium for bone health, but we thought we’d take a look…

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Salmon Patties

Salmon is an oily fish and a great source of omega 3. 1-2 portions of oily fish are recommended a week to reduce the risk of cardio vascular disease. These salmon patties go great with potatoes and salad. Ingredients: (makes 6 patties) 2 tins pink salmon (2x212g)5 spring onions, thinly sliced2 eggs beaten100g whole wheat bread…

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