Spiced Carrot and Lentil Soup

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A delicious, spicy lentil and carrot soup is the perfect lunch-time snack if you’re watching your weight. At just 179 calories this tasty soup is a diet must-have

Spiced Carrot and Lentil Soup

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Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Servings 2

Ingredients
  

  • 300 g 10oz carrots, scrubbed and chopped
  • 60 g 2oz red split lentils
  • 750 ml 1¼ pint hot vegetable stock
  • ½ teaspoon ground coriander
  • Salt and freshly ground black pepper
  • 2 tablespoons soured cream optional
  • ¼ teaspoon coriander seeds crushed (optional)

Instructions
 

  • cPut the carrots into a pan with the lentils, stock, ground coriander and seasoning. Bring to the boil and simmer for 25 minutes until the carrots are tender.
  • Pour the soup into a blender and whizz until smooth.
  • Serve topped with a spoonful of soured cream and a sprinkling of crushed coriander seeds, if you like.

Strawberry and Rhubarb Breakfast Bars

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Fancy something quick and easy for breakfast? These strawberry and rhubarb breakfast bars are ideal for busy mums on the go

Strawberry and Rhubarb Breakfast Bars

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Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Servings 12

Ingredients
  

  • 200 g muesli Brands with added fruit like Dorset Cereals Berries & Cherries will add more flavour
  • 50 g Rice Krispies
  • 100 g porridge oats
  • 100 g unsalted butter
  • 100 g golden syrup
  • 300 g fat-free strawberry and rhubarb yogurt
  • 2 tbsp plain flour sifted
  • 1 egg beaten
  • 200 g icing sugar

Instructions
 

  • Pre-heat the oven to 178°C/350°F/Gas Mark 4. Prepare and grease a square cake tin 20 x 30cm (8 x 12 inches).
  • Weigh in the muesli, Rice Krispies and oats to a large bowl.
  • Combine 200g of the yogurt with the flour and egg in a small bowl, whisk well so there are no lumps.
  • Melt the butter with the syrup in a small pan and stir. Add the melted butter and syrup to the cereals, mix well.
  • Pour half the cereal mixture into the tin about 2cm thick and press down well. Pour over the yogurt and egg and spread over evenly. Finish by topping it with the rest of the cereal mixture. Press down again.
  • Bake until lightly golden around the edges but still slightly soft.
  • Allow to cool in the tin then remove and cut into bars.
  • To decorate, take the remaining 100g of yogurt and mix with the icing sugar until a smooth paste is formed. Drizzle the icing over the bars and leave to set.

Notes

If you prepare them the night before your busy day all you have to do in the morning is remember to pop them in your bag!

Potted Mackerel On Toast

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Want a quick and healthy lunch in minutes? Try out our home-made potted mackerel on toasted rye or farmhouse bread, topped with sliced radishes and rocket

Potted Mackerel On Toast

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Prep Time 6 mins
Cook Time 4 mins
Total Time 10 mins
Servings 2

Ingredients
  

  • 2 fresh or frozen thawed mackerel fillets
  • 50 g butter
  • A pinch of ground mace
  • A pinch of ground cayenne
  • Plenty of freshly ground black pepper
  • Juice of ½ a lemon
  • Toasted rye or farmhouse bread sliced radishes and rocket, to serve

Instructions
 

  • Heat a non-stick frying pan, add the mackerel fillets, skin-side down, and cook for 4 mins, turning them once. Remove from the pan and flake the fish, discarding the skin and any bones.
  • Add the butter to the pan and melt with the ground mace, ground cayenne and plenty of ground black pepper. Remove from the heat, add the flaked fish and beat in with the lemon juice.
  • Spread the potted mackerel on warm toast and serve with sliced radishes and rocket leaves.

Notes

You can use kippers, smoked mackerel or sardines in this recipe if you prefer.

Hummus with Olives On Toast

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Want a healthy and quick snack? It’s cheap and very easy to make your own hummus and, served with olives on toasted pitta bread or crusty bread, it’s satsifying too

Hummus with Olives On Toast

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Prep Time 10 mins
Cook Time 5 mins
Total Time 15 mins
Servings 4

Ingredients
  

  • 400 g can chickpeas drained
  • 1 fat garlic clove
  • 2 tbsp tahini paste
  • Juice of ½ a lemon
  • 6-7 tbsp extra virgin olive oil
  • Toasted pitta bread or crusty bread sliced olives and smoked paprika, to serve

Instructions
 

  • on toaPulse the chickpeas in a food processor with the garlic, tahini paste and lemon juice.
  • With the motor running, slowly pour in the olive oil, to make a rough pâté. Season with salt and freshly ground pepper to taste. Serve spread on toasted pitta bread or crusty bread with sliced olives, a sprinkle of smoked paprika and an extra drizzle of olive oil.

Notes

If you don't have chickpeas, use canned butter beans, cannellini beans or frozen broad beans to make this recipe.

Date Granola Bars

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Now you can have your healthy breakfast on the run! Take these to work or school or have as a mid-morning snack for extra energy

Date Granola Bars

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Prep Time 15 mins
Servings 8

Ingredients
  

  • 150 g 5oz stoned dates
  • Juice 1 lemon
  • 2 tbsp low-calorie sweetener
  • 2 tbsp golden syrup
  • 40 g 1oz polyunsaturated margarine
  • 110 g 4oz oats
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • 40 g 1oz pistachios, roughly chopped
  • 40 g 1oz chopped hazelnuts

Instructions
 

  • Preheat the oven to gas 4/180C/fan oven 160C. Lightly grease a 18cm (7in) square tin.
  • Place the dates in a small pan with 2 tbsp water, bring to the boil and simmer for 3-4 mins until soft. Add more water if needed to create a stiff paste. Set aside.
  • Place the lemon juice, low calorie sweetener, golden syrup and margarine in a large pan and heat gently until melted. Add the remaining ingredients including the date paste and mix well. Press the mixture into the tin, smoothing the surface and bake for 20-25 mins until set and golden.
  • Remove from the oven, cut into 8 bars and leave to cool in the tin. Store in an airtight container for up to 3 days.

Potato Sailboats

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A great, healthy potato snack for kids- even if the shapes don’t turn out right!

Potato Sailboats

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Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Servings 8

Ingredients
  

  • Ingredients
  • 16 potato wedges
  • 4 cherry tomatoes
  • 40 g gruyere or emmenthal cheese cut into slices

Instructions
 

  • Cook the potato wedges in the oven according to the packet instructions.
  • Arrange the wedges on skewers with slices of cheese in between.
  • Return to the oven for a couple of minutes to melt the cheese.
  • Remove from the oven and decorate the top with a halved cherry tomato.

Beetroot Raita

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Vibrant beetroot raita is a delicious dip that’s ready in 5 minutes. Just throw all of the ingredients into a bowl, mix and ta-dah, you’ve got a classic Indian dip for your onion bhajis or samosas.

Beetroot Raita

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Prep Time 5 mins
Total Time 10 mins
Servings 6

Ingredients
  

  • 100 g cooked beetroot finely chopped
  • 1 green chilli finely chopped
  • 150 g pot natural yogurt
  • A pinch of salt
  • 1 tsp sugar
  • 1 tsp chopped mint

Instructions
 

  • Mix together all of the ingredients in a small bowl. Stir until combined.

Notes

Leftovers? Cover in clingfilm and pop into the fridge. Use within 1-2 days.

Lentil, Squash and Mushroom Stew with Quinoa

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Puy Lentils are a lovely slate grey colour and have an earthy flavour that is delicious in soups, stews and salads. They keep their shape well during cooking too. Use the dried lentils for this recipe as a can of lentils will cook too quickly. If you like them, you can add carrots or parsnips too to this hearty vegetarian supper. If you want to add a little meat, fry some bacon lardoons or chorizo when frying the onions. We’ve served this dish with quinoa but you could also serve it with mash or a large hunk of crusty bread.

Lentil, Squash and Mushroom Stew with Quinoa

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Prep Time 20 mins
Cook Time 1 hr
Total Time 1 hr 20 mins
Servings 4

Ingredients
  

  • 2 tbsp olive oil
  • 1 large onion peeled and diced
  • 300 g butternut squash peed and cubed
  • 1 stick celery sliced
  • 1 tsp paprika
  • 1/2 tsp cayenne pepper
  • 2 tbsp tomato puree
  • 1 litre vegetable stock
  • 150 g Puy lentils
  • 200 g portobello mushrooms
  • Sliced spring onions to garnish
  • Quinoa to serve

Instructions
 

  • Heat the olive oil in a large pan and fry the onion until soft but not browned. Add the butternut squash and celery and fry for another 5 mins until the butternut squash is lightly browned.
  • Add the paprika and cayenne pepper, tomato puree and stock. Bring to the boil and add the lentils. Cover and simmer on a low heat for 45 mins until the lentils are tender,
  • Add the mushrooms and cook for a further 10 mins. Sprinkle with spring onions and serve with quinoa

Notes

Quinoa is a very healthy grain, packed with protein. Rinse then cook in boiling water, according to the pack instructions, until the grains have fluffed up.

Sweet Potato Cakes

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Vegetarians needn’t miss out on the comforting burger with these sweet and spicy potato cakes. Delicious served with a crispy green salad and a dollop of fruit chutney, children will love making these too. Quick to make and packed full of flavour, they can be made in advance and kept covered in the fridge

Sweet Potato Cakes

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Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Servings 4

Ingredients
  

  • 1 kg sweet potatoes peeled and cut into chunks
  • 2 tsp soy sauce
  • 100 g plain flour
  • Salt and pepper
  • 3 tbsp spring onions sliced
  • ½ fresh chilli chopped
  • Knob of butter

Instructions
 

  • Boil the sweet potatoes until cooked (about 15 minutes). Drain, and leave to dry.
  • Place the sweet potato chunks, soy sauce, flour, spring onions, chilli in a mixing bowl. Season, and mix together with your hands until smooth.
  • Melt a knob of butter in a large frying pan. Use a table spoon to scoop out some of the sweet potato mix and place in the frying pan, flattening with the back of the spoon to create a burger shape.
  • Fry on a medium heat for about 5 minutes on each side, until cooked.
  • Your rating

Notes

Add a healthy twist to the traditional burger by serving it with spinach leaves and natural yoghurt