Ingredients

• 80g porridge oats
• 1 banana
• 1 tbsp flaxseed
• 2 tsp chia seeds
• 1 tbsp maple syrup
• 1 tsp baking powder
• 1 scoop vanilla protein powder
• 180ml skimmed milk
• 2 handfuls raspberries to serve

Method

1. Preheat the oven to 200°C/180°C fan/gas mark 6.
2. Add all ingredients besides the raspberries to a blender. Pulse to form a thin batter.
3. Divide the mixture into two ramekins. Pop in the oven for 15-25 minutes – less time creates a more moist texture, longer will produce a more cake-like consistency.
4. Top with raspberries and serve warm.

Ingredients

• Low-calorie cooking spray
• Medium onion, diced
• Medium red chilli, deseeded and diced
• Large squash, peeled, deseeded and chopped
• 2 large carrots, peeled and chopped
• 130g parsnip, peeled and chopped
• 430g potatoes, peeled and chopped
• 1.2ltr vegetable stock
• 2 tsp ground cumin
• 1 tsp ground turmeric
• 80ml crème fraîche
• Salt and pepper to taste
• 80g croutons
• Few sprigs fresh parsley, chopped

Method

1. Lightly spray a large saucepan with low-calorie cooking spray and set over a low to medium heat. Add the onion and chilli and cook, stirring occasionally, for 6-8 minutes until the onion starts to soften.
2. Add the squash, carrots, parsnips and potatoes and cook, stirring occasionally, for 5 minutes. Pour over the hot stock and bring to the boil.
3. Reduce the heat, cover the pan and simmer for 30-40 minutes until the vegetables have softened.
4. Remove the pan from the heat and blend the soup with a hand-held blender until smooth (or blitz, in batches, in a blender or food processor).
5. Stir in the spices and 60ml of the crème fraîche. If the soup is too thick for your liking, you can thin it down by adding some water. Season to taste with salt and pepper.
6. Serve in warm bowls topped with an extra teaspoon of crème fraîche and the croûtons, sprinkled with the parsley.

Ingredients

• For the filling:
• 2 tsp olive oil
• 1 onion, peeled and finely chopped
• 2 garlic cloves, peeled and crushed
• 250g lean steak mince (5%)
• 2 red chillies, de-seeded and finely chopped
• 1 tsp ground cumin
• 1 tbsp red pepper tapenade
• 400g chopped tomatoes
• 300ml vegetable stock
• 80g Puy lentils
• 400g kidney beans, drained and rinsed
• 15g plain dark chocolate, roughly chopped
• Freshly ground black pepper
• For the mash:
• 900g floury potatoes, peeled
• 50ml hot semi-skimmed milk
• 1 tsp ground turmeric
• 2 tbsp chopped coriander

Method

1. Heat the oil in a large pan, add the onion and garlic and cook for 5 minutes.
2. Turn up the heat, add the mince and cook for 3 minutes or until browned.
3. Stir in the chillies and cumin and cook for 1 minute.
4. Add the tapenade, chopped tomatoes, stock, lentils and kidney beans, then bring to the boil. Reduce to a simmer for 25-30 minutes. Stir in the chocolate and season with black pepper.
5. Meanwhile for the mash, cut the potatoes into even-sized chunks, add to a pan of cold water and bring to the boil.
6. Simmer for 20 minutes or until tender, then drain. Tip the potatoes back into the pan and mash over a low heat, stirring in the milk, turmeric and coriander. Season to taste.
7. Preheat the grill, spoon the hot chilli beef into a gratin dish and spread the hot mashed potato roughly over the top. Place under the grill for 5 minutes or until the topping is crisp and golden brown.

Ingredients

• 500g skinless chicken breasts, cut into chunks
• 2 large carrots, peeled and chopped
• 3 celery sticks, washed and chopped
• Medium onion, peeled and sliced
• 8 cherry tomatoes, halved
• 1 garlic clove, crushed
• 1 tsp dried rosemary
• 500ml chicken stock
• 200g frozen peas
• 1 tsp dried thyme
• Cornflour to thicken
• Salt and pepper to taste

Method

1. Place all the ingredients, except for the peas and dried thyme, into a slow cooker.
2. Cook on high for 4 hours, until the chicken is cooked through and tender and the vegetables have softened.
3. Approximately 20-30 minutes before serving, add the peas and dried thyme. At this stage, if needed, use a little cornflour to thicken up the stew.
4. Season with salt and pepper, and serve.

Ingredients

• 2 tsp olive oil
• Medium onion, chopped
• 1 tbsp paprika
• 2 garlic cloves, crushed
• 300g mixed mushrooms, chopped
• 150ml low-salt beef or vegetable stock
• 1 tbsp vegetarian Worcestershire sauce
• 3 tbsp low-fat soured cream
• Handful fresh parsley, chopped
• 250g pouch cooked wild rice

Method

1. Add olive oil to a frying pan on a medium heat. Cook the onion for 5 minutes until starting to soften.
2. Add the paprika and garlic, then cook for 1 minute. Add the mushrooms and cook on a high heat, stirring often, for another 5 minutes.
3. Pour in the stock and Worcestershire sauce then simmer for 5 minutes until the sauce thickens.
4. Turn off the heat and stir in the soured cream and most of the parsley. Make sure the pan is not on the heat or the sauce may split.
5. Heat the wild rice following pack instructions, then stir through the remaining chopped parsley and serve with the stroganoff.

Ingredients

• 500g cherry tomatoes
• 3 garlic cloves, crushed
• 2 tbsp olive oil
• Salt and pepper, to season
• 200g block reduced-fat feta
• 300g penne pasta
• Few sprigs basil, to garnish

Method

1. Preheat the oven to 200°C/180°C fan/gas mark 6. Toss the tomatoes, garlic and oil in a baking tray or dish with a bit of depth. Roast for 15 minutes.
2. Gently shake the tray to avoid sticking. Make a well and place the whole block of feta into the middle of the dish. Season and bake for a further 20-25 minutes, until the feta is turning golden and the tomatoes have softened.
3. Meanwhile, cook the pasta according to packet instructions, reserving a mug of the cooking water.
4. Using the back of a fork, squash down the tomatoes to release the juice and break up the baked feta. Splash in a little of the reserved pasta water and stir everything through to combine, creating a creamy sauce. Add additional pasta water to loosen as needed.
5. Tip the pasta into the dish and gently stir everything through to combine. Season well with black pepper, then scatter over some basil leaves to garnish.

Ingredients

• 700g potatoes, peeled and cut into chunks
• Low-cal cooking spray
• 1 onion, diced
• 500ml semi-skimmed milk
• 2 tbsp cornflour
• 1 lemon, zested
• 30g fresh parsley, roughly chopped
• Salt and pepper, to taste
• 350g haddock fillets, cut into chunks
• 250g salmon, cut into chunks
• 200g frozen peas
• 20g reduced-fat spread

Method

1. Preheat the oven to 200°C/180°C fan/gas mark 6.
2. Bring a large pan of water to the boil and add the potatoes. Reduce to a simmer, cover and cook for 15-20 minutes until soft.
3. Meanwhile, heat a large non-stick frying pan over a medium heat and spray with low-cal cooking spray. Cook the onion for 3-4 minutes until starting to soften.
4. Add the milk and cornflour to the pan. Mix together well using a whisk to ensure no lumps. Bring to the boil.
5. Add the lemon zest, parsley and seasoning. Reduce the heat and simmer for 3 minutes until the sauce starts to thicken.
6. Add all the fish and the peas to the pan and stir to coat with the sauce. Simmer for 4-5 minutes.
7. Drain the potatoes, then return them to the dry pan and add the spread. Season to taste and mash well using a masher.
8. Spoon the fish mixture into an ovenproof dish, then place the potato mash over the top. Use a fork to spread evenly.
9. Cook in the oven for 20 minutes until the mash turns golden.

Ingredients

• 20ml olive oil
• 4 frozen Quorn sausages
• 70g plain flour
• 1 medium egg
• 85ml semi-skimmed milk
• 160g frozen peas
• 150ml instant vegetarian gravy

Method

1. Preheat the oven to 220°C/200°C fan/gas mark 7.
2. Place a frying pan over a medium-high heat and add 1 tsp of the oil. Once hot, add the sausages and cook for 10 minutes, turning frequently.
3. Drizzle the remaining oil into a small roasting tin and place in the oven to heat through.
4. Meanwhile, make the batter. Put the flour and salt into a bowl, make a well in the centre of the flour and crack the eggs into the well.
5. Mix together until smooth, then add the milk a little at a time, whisking it until smooth before adding more milk. Set aside.
6. Once the sausages are done, take the roasting tin out of the oven, ensuring the oil is piping hot, and add the sausages to the pan.
7. Pour in the batter all around the sausages, then put it back into the oven for 25-30 minutes until risen and turning golden.
8. Serve with some steamed green peas and 75ml of instant gravy per person.