recipes

recipes.

baked apple/ Spiced pears

mince pie
100g flour 370c
20g sugar 80
50g butter 370
1 egg 40
=900
for 12
fruit recipezz
1 pot muller light yogurt 100 c
oats 50 - 100
blueberrys + strawberries 100
peach + cherries 200
banana 100

100 calorie smoothie/ other smoothies

small banana
+ cup strawberrys(50)
+ peach(40)
+2 apricots(50)
1 handfuls almonds, peeled and soaked overnight in water ½ ripe mango, or 1 ripe banana 2 handfuls mixed berries
+yoghurt
+coconut milk
+oats
+icecream

grilled fruit

Ingredients

• 1 pint strawberries, hulled and halved
• 4 bananas, halved lengthwise
• 1 cup fresh blueberries
• 1/4 cup sugar
• 1/4 cup chopped fresh mint leaves
• 1 lemon, juiced
• 3 tablespoons simple syrup, recipe follows

Directions

Place a grill pan over medium-high heat.
In a medium bowl, toss the fruit in the sugar to coat. Grill over medium heat, until a golden crust begins to form on the fruit, about 3 to 4 minutes per side.
In another medium bowl, mix together the mint, lemon juice, and simple syrup. Arrange the fruit on a serving platter, drizzle the mint syrup over top, and serve

fruit flan

vegetables, low cal

20 calories leek 20 cals carrot boiled in minimal water add 1 spoon of ketchup = 50 calories

butternut squash soup + soups
200g squash =80 lentils28g = 88
100g onion = 30
1 leek89g = 55
100g potato = 105
+celery, saaalt pepper

fried veg
mushrooms90g = 20
1/2courgette =10
1/3aubergine =5
1/2 tin tomato = 40
onion100g = 30
bamboo shoots200g = 35
1 carrot = 35
celery
with quorn or toast or tofu or couscous

Salad 100 - 300
20g rose apple/1 medi apple =50
tomato = 35
red onion = 30
spring onion50g = 12
cucumber = 10
mayonnaise = 20
celery
salad shreded mix = 20
+tuna, pasta, egg, quorn or tofu =100

mango salad 300
mango 100
slice melon 100
blueberries 80
10 grapes 20

strawberry and banana salad 150/200
banana =100
strawberries/150g = 50
or 300g = 100
+oats, yogurt

fruit salad 210 +
kiwi = 50
pear = 100
rasberries = 60

fruit salad 275
peach slices = 100
pineapple = 75
banana = 100

big cereal fruit salad 550/600+
peach slices = 100
banana = 100
blueberries175g = 100
oats 200
yogurt 100/ milk 50

brocolli salad
chickpea salad (+ green peas) 
apple , raisin salad
onion radish and celery salad
Tuna mayo salad 200
tuna, mayo, onion, celery tomatoes, cucumber

roasted squash salad
onion aubergine garlic tin tomato bake + oregano, parmesan
baked vegetables, ...spinach
Quorn pasta bake 400
2 quorn fillets, pasta, sauce
carrot and coriander salad
stirfry salad
roast parsnips cabbage asparagus
grilled courgettes
roast carrot avacado salad
roast cauliflower +cheese 'sauce' on top
fried mushrooms tomato onion




 salmon


butternut squash and lentil casserole

2 tbsp sunflower or vegetable oil

1 onion , chopped

2 garlic cloves , crushed

700g potatoes , peeled and cut into chunks

4 carrots , thickly sliced

2 parsnips , thickly sliced

2 tbsp curry paste or powder

1 litre/1¾ pints vegetable stock

100g red lentils

a small bunch of fresh coriander , roughly chopped

low-fat yogurt and naan bread, to serve

1. Heat the oil in a large pan and cook the onion and garlic over a medium heat for 3-4 minutes until softened, stirring occasionally. Tip in the potatoes, carrots and parsnips, turn up the heat and cook for 6-7 minutes, stirring, until the vegetables are golden.
2. Stir in the curry paste or powder, pour in the stock and then bring to the boil. Reduce the heat, add the lentils, cover and simmer for 15-20 minutes until the lentils and vegetables are tender and the sauce has thickened.
3. Stir in most of the coriander, season and heat for a minute or so.Top with yogurt and the rest of the coriander. Serve with naan bread.

Roasted butternut squash with philadelphia and vegetables
2 small butternut squash
garlic clove , crushed
3 tbsp olive oil
a pinch dried chilli flakes
1 tsp thyme , chopped
courgette , cut into 2cm chunks
red pepper , cut into 2cm chunks
2 small red onions , cut into thin wedges
200g cherry tomatoes
50g pine nuts
100g goat's cheese , crumbled
1 tbsp breadcrumbs
1 tbsp parsley , chopped
1 tbsp parmesan
Heat the oven to 200C/fan 180C/gas 6. Cut the squash in half and scoop out the seeds then cut criss-cross patterns over the cut-side of each one. Mix together the garlic, 2 tbsp olive oil, chilli and thyme and brush this mixture over the flesh. Bake for about 30-40 minutes until the flesh is tender.
To make the filling, put the courgette, pepper and onion in a roasting tin and drizzle with 1 tbsp olive oil. Season and roast for about 20-25 minutes until tender and starting to brown at the edges. Add the cherry tomatoes and pine nuts and cook for another 10 minutes.
Mix the breadcrumbs, parsley and parmesan. Arrange the roasted vegetables and goat's cheese in the squash halves, scatter with the breadcrumb mix and bake for a further 10 minutes or until golden and bubbling.


grilled aubergines with spicy chickpea and walnut sauce

4 tbsp olive oil
1 onion , finely chopped
1 red chilli , deseeded and finely chopped
2cm piece ginger , finely chopped
½ tsp each ground cumin , coriander and cinnamon
400g can chickpeas , rinsed and drained
200g tomatoes , chopped
juice ½ lemon
2 aubergines , sliced lengthways

FOR THE WALNUT SAUCE

200g tub Greek-style yogurt
1 garlic clove , crushed
25g walnuts , chopped
handful coriander leaves, roughly chopped

1. Heat 2 tbsp oil in a pan, add the onion and fry until soft and lightly browned, about 10 mins. Add the chilli, ginger and spices and mix well. Stir in the chickpeas, tomatoes and 5 tbsp water, bring to the boil, then simmer for 10 mins. Add a little salt and pepper and the lemon juice.
2. Arrange the aubergines over a grill pan. Brush lightly with oil, sprinkle with salt and pepper, then grill until golden. Flip them over, brush again with oil, season and grill again until tender and golden.
3. Mix the yogurt with the garlic, most of the walnuts and coriander and a little salt and pepper. Arrange the aubergine slices over a warm platter and spoon over the chickpea mix. Drizzle with the walnut sauce and scatter with the remaining walnuts and coriander.

Chickpea curry

chicory salad

Pumpkin and spinach lasagne

Roast vegetables and chickpeas

butterbean salad