Healthy Eating Plan,
 Reduce Sugar, Eat Clean, Live Well

Breakfast egg wraps (V)

Serves 4, kcals 429, Fibre 6g

• 500g pack closed cup mushrooms

• 4 tsp rapeseed oil, plus 2 drops

• 320g cherry tomatoes, halved, or 8 tomatoes, cut into wedges

• 2 generous handfuls parsley, finely chopped

• 8 tbsp porridge oats (40g)

• 10 eggs

• 4 tsp English mustard powder made up with water

 

1. Thickly slice half the pack of mushrooms. Heat 2 tsp rapeseed oil in a non-stick pan. Add the mushrooms, stir briefly then fry with the lid on the pan for 6-8 mins.

2. Stir in half the tomatoes then cook 1-2 mins more with the lid off until softened. Beat together the eggs really well with the parsley and oats.

3. Heat a drop of oil in a large non-stick frying pan. Pour in a ¼ of the egg mix and fry for 1 min until almost set, flip over as if making a pancake.

4. Tip from the pan, spread with a quarter of the mustard, spoon a ¼ the filling down the centre and roll up.  

5. Continue making the rest of the wraps using ¼ of the mixtures for each

 

 

 

Healthy porridge bowl (V)

Serves 2, Kcals 533, Fibre 13g

• 100g frozen raspberries

• 1 orange, ½ sliced and ½ juiced

• 150g porridge oats

• 100ml milk

• ½ banana, sliced

• 2 tbsp smooth almond butter

• 1 tbsp goji berries

• 1 tbsp chia seeds

 

1. Tip half the raspberries and all of the orange juice in a pan. Simmer until the raspberries soften, about 5 mins.

2. Meanwhile stir the oats, milk and 450ml water in a pan over a low heat until creamy. Top with the raspberry compote, remaining raspberries, orange slices, banana, almond butter, goji berries and chia seeds.

 

 

 

Summer bean & bulgur soup

Serves 2, Kcals 367, Fibre 18g

• 400g can borlotti beans

• 1 tbsp olive oil

• 160g butternut squash, diced (prepared weight)

• 1 leek (about 160g), thinly sliced

• 2 garlic cloves, finely grated

• 1 tsp fresh thyme leaves

• 1 tbsp tomato purée

• 1 vegetable stock cube

• 1 courgette (170g), halved and sliced

• 80g whole cherry tomatoes

• 40g bulgur wheat

• 20g basil leaves, chopped

• 25g parmesan or Italian-style vegetarian hard cheese, finely grated

 

1. Drain the beans and set aside. Heat the oil in a large non-stick pan, add the squash and fry for a few minutes over a high heat to soften. Add the leek and garlic and cook a few minutes more.

2. Pour in 2 cans of water (using the bean can). Stir in the thyme, tomato purée and stock cube along with the sliced courgette and whole cherry tomatoes, the bulgur and beans. Bring to the boil, then add half the basil. Cover the pan and simmer for 10 mins until the veg is tender.

3. Stir in the remaining basil and three-quarters of the cheese. Ladle into bowls and serve with the remaining cheese scattered over.

 

 

Coriander salmon with curried quinoa & pomegranate

Serves 4, Kcals 526, Fibre 13g

• 120g quinoa, rinsed

• 320g fine green beans, trimmed and cut into thirds

• 15g pack coriander

• 15g fresh ginger, peeled and chopped

• 1 lemon, juiced

• ½ tsp ground cumin

• 1 green or red chilli, seeds removed and chopped

• 1 tsp ground coriander

• 4 wild skinless salmon steaks (460g)

• 1 tbsp extra virgin olive oil

• 2-3 courgettes (320g), halved and sliced

• 2 red onions, finely chopped

• 2 tsp garam masala

• 2 tsp vegetable bouillon powder

• 400g can chickpeas, drained

• 150g pomegranate seeds

 

1. Heat the oven to 200C/180C fan/gas 6 and line a baking sheet with baking parchment. Boil a saucepan of water, add the quinoa and cook for 5 mins. Add the beans, bring back to the boil, then simmer for 10 mins. Remove from the heat and leave to stand for 5 mins, then drain, rinse and drain again.

2. Meanwhile, blitz the fresh coriander, ginger, lemon juice, cumin, chilli and ground coriander in a small bowl using a hand blender. Arrange the salmon steaks on the baking sheet, then spread a teaspoon of the coriander mix on each one, saving the rest for later. Bake for 8-10 mins, depending on the thickness of the salmon.

3. Heat the oil in a non-stick pan and stir-fry the courgettes and onions for 8-10 mins over a medium heat until softened and starting to colour. Stir in the garam masala, bouillon powder and remaining coriander mixture, then add the chickpeas and cook for a minute. Tip into a serving bowl and stir through the cooled quinoa, green beans and pomegranate seeds. Spoon half onto two plates and flake over 2 of the salmon fillets.

4. Reserve the remaining two portions of quinoa salad and salmon to eat cold for lunch the next day, if you like. Will keep chilled for up to two days.

 

 

 

Grecian meatballs with bulgur salad, feta & mint

Serves 4, Kcals 389, Fibre 9g

• 100g carrot, grated

• 2 white onions, (280g), 130g coarsely grated, the rest finely chopped

• 500g 5% fat pork mince

• 1tsp dried oregano

• ½ tbsp rapeseed oil

• 2 large garlic cloves, finely grated

• 400g can chopped tomatoes

• 2 tbsp tomato purée

• 1 vegetable stock cube

 

FOR THE BULGUR SALAD

• 125g bulgur wheat

• 1 lemon, zested and juiced

• 1 red onion, finely chopped

• 160g cucumber, finely diced

• 100g cherry tomatoes, quartered

• 6 Kalamata olives, sliced

• 15g mint leaves, a few small ones reserved for scattering, the rest roughly chopped

• 75g feta, crumbled

 

1. Mix the grated carrot and onion with the pork, half of the oregano and plenty of black pepper. Shape into 16 large meatballs. Heat the oil in a large deep non-stick frying pan and fry the meatballs for about 5-8 mins, turning occasionally until firm and starting to colour. Remove from the pan and set aside. 

2. Tip the chopped onion into the pan and fry over a medium heat until starting to soften, about 5 mins. Stir in the garlic, then add the tomatoes along with the tomato purée, a can of water, the stock cube and remaining oregano. Cook over a low heat, covered, for 15 mins, then add the meatballs. Cover and simmer for a further 10 mins

3. Meanwhile, boil the bulgur for 15-20 mins until tender, then drain. Tip into a bowl and stir in the lemon zest and 2-3 tbsp juice, the red onion, cucumber, tomatoes, olives and chopped mint. Pile half onto two plates and top with half the meatballs and sauce. Scatter over the mint leaves and half the feta.

4. Chill the rest for another night. Will keep chilled for up to three days. Reheat the meatballs over a low heat until piping hot, then serve with the salad. If frozen, leave to defrost fully and reheat gently until piping hot.

 

 

Orange & blueberry Bircher

Serves 2, Kcals 345, Fibre 8g

• 70g porridge oats

• 2 tbsp golden linseeds

• zest of ½ an orange

• ¾ of a 175g tub yogurt

• 2 peeled and chopped oranges

• 4handfuls blueberries from a 150g pack

 

1. Mix 70g oats and 2 tbsp golden linseeds with the zest of 1 /2 an orange. Pour over 300ml boiling water and leave overnight.

2. The next day, stir in three-quarters of a 175g tub of yogurt, spoon into glasses or bowls, top with 2 peeled and chopped oranges, the remaining yogurt and 4 handfuls blueberries from a 150g pack.

 

 

 

Quinoa salad with eggs & dill

Serves 4, Kcals 360, Fibre 5g

• 120g quinoa, rinsed

• 6 eggs

• 320g asparagus, woody ends trimmed and halved if too long

• 4 tbsp extra virgin olive oil

• 2 tsp apple cider vinegar

• 6 spring onions, finely chopped

• 2 tbsp chopped dill

• 2 tbsp chopped basil, plus a few leaves to serve

• 15g capers, rinsed

• 320g cherry tomatoes, halved

 

1. Boil the quinoa in plenty of water for 20 mins. Leave for 5 mins, then rinse and drain well. Meanwhile, boil the eggs for 7 mins in another pan with the asparagus above in a steamer. If the eggs are ready and the asparagus isn't quite tender, remove the eggs from the pan and put in cold water while continuing to cook the asparagus for a few more minutes. Peel the eggs.

2. To make the dressing, mix the extra virgin olive oil and apple cider vinegar with the chopped spring onions, herbs and capers.

3. Tip the quinoa into a bowl and toss through three-quarters of the dressing and the tomatoes. Spoon half onto plates and the rest into two containers. Arrange the asparagus on top of the salads with three egg halves on each one, then spoon over the remaining dressing and scatter with the basil leaves. Seal and chill the packed salads. Will keep in an airtight container in the fridge for up to a day.

 

 

 

Apricot & hazelnut muesli (vegan)

Serves 6, Kcals 413, Fibre 8g

• 250g porridge oats

• 75g blanched hazelnuts, halved

• 75g pumpkin seeds

• 1 ½ tsp ground cinnamon

• 75g dried apricots, chopped

• 20g dried apple

• 600ml fortified oat milk

• 240g blueberries

 

1. Toast the porridge oats in a frying pan over a gentle heat, stirring frequently. Turn off the heat and stir in the nuts, seeds and cinnamon until fully combined.

2. Tip into a large bowl, stirring to help it cool, then add the fruit, breaking the apple crisps into smaller pieces. Toss to combine.

3. Will keep for up to two weeks. Serve the rest in two bowls with 100ml milk and 40g berries in each.