Nutrition

Jokey Salmon Poke (Serves 1)

Method:

• Place tomatoes onto a baking tray and sprinkle with salt, pepper and 1tsp olive oil. Bake in the oven Gas Mark 6 (200°c) for 15 minutes until soft and cooked through
• In a microwave proof bowl add spinach with a small teaspoon of water and microwave for 2 minutes or until fully wilted
• Pan fry your broccoli for 3-5 minutes on a high heat, again with a 1tsp olive oil or until it is slightly crunchy with some colour
• To assemble, firstly line the bottom of your bowl with your ready made couscous. If you prefer you can use brown rice. Once this is done you can add all of your other ingredients in sections as seen in the image
• Your work here is done! Enjoy!

Chicken Teriyaki Stir Fry (Serves 2)

Method:

• In a pan cook diced chicken with a small amount of olive oil.  
• Crush garlic, slice mushrooms and grate carrot and stir fry in a separate pan for around 2-3 minutes. Add the tenderstem broccoli, sprinkle in chilli flakes and cook for a further 3-5 minutes  
• Whilst your stir fry is cooking add 75ml teriyaki and 2 tsp to honey to the chicken and allow to thicken and coat the pieces.  
• To plate layer the chicken on top of your stir fry veg and sprinkle with seeds to finish.  

Smoked Paprika Prawn Jacket Potato (Serves 1)

Method:

• If you have plenty of time on your hands you can bake your sweet potato in the oven for 45mins – 1hour at gas mark 6 (200°c). Alternatively, if shorter on time you can microwave your potato for 6-8 minutes or until soft and then place in the oven to crisp up.
• Whilst your potato is cooking slice your pepper into long thin strips and fry with garlic and a touch of olive oil for around 3-5 minutes. Sprinkle in 1/2 tsp chilli flakes,1/2 tsp smoked paprika, tomato ketchup, 1 table spoon of water and prawns and allow to simmer for around 2-4mins or until the prawns are cooked through.
• Mix the remaining paprika in with the mayonnaise
• Assemble your prawn jacket potato and add the smoked paprika mayonnaise on top. Serve with a side salad

My Healthy & Exotic Eton Mess (Serves 1)

Method:

• Crush the meringue nest into a bowl, add the yogurt and stir through until fully coated
• In a separate bowl add the pineapple chunks, honey, lime juice and ground ginger and stir until pineapple is fully coated
• In a frying pan add the pineapple and cook for 3-5 minutes or until golden and charred
• Allow the pineapple to cool for 1-2 minutes and then add to your meringue and yogurt mixture
• Whilst the pineapple is cooling zest your lime half
• Lightly sprinkle some coconut flakes and lime zest on top and enjoy!

My Healthy Take on Chicken & Chips (Serves 1)

Method:

• Peel and chop your sweet potato into wedges and place on a baking tray. Spray with oil and 2tsp Cajun spice and toss until all of the wedges are fully coated
• Cook wedges for 30 minutes (or until cooked through and crispy) on Gas Mark 7 (220°c) turning half way through.
• Whilst the wedges are cooking season your chicken with salt and pepper and fry for 10 minutes with a small spray of oil (or again until cooked through)
• Chop tomatoes and cucumber and combine with mixed leaf salad
• Plate the salad, wedges and chicken and enjoy!

Spicy Summer Soup (Serves 4)

Method:

• Dice onions and fry off in a large saucepan with a small amount of oil until lightly browned.
• Chop carrots, fine beans, broccoli spears and sweet potatoes into small chunks and all to the saucepan.
• Add 1tsp of chilli and mix through
• Dissolve 2 stock cubes in 1 pint of boiling water and add to the saucepan
• Add passata to the pan and allow the soup to simmer for 40 minutes
• Finally blend your ingredients to your preferred texture (I like mine with a few chunks in it still so I don’t blend for long)

Cajun Quorn Veggie Wrap (Serves 1)

Method:

• Slice onion and fry until browned. Add Quorn and season with Cajun spice. Cook for 15-20 minutes or until cooked through
• If you want to add Halloumi as an optional extra also lightly grill or fry
• Load up your tortilla wrap with mayonnaise, sweet chilli, cucumber, tomatoes and salad
• Once the Quorn is ready fill your wrap. Fold over the ends and roll up to seal

Garlic, Ginger & Chilli Prawns (Serves 2)

Method:

• Heat oil in a frying pan with crushed garlic, chopped chillies and ground ginger and fry for a minute or two on a medium heat
• In a separate bowl, blanch your sugar snap peas for 2 minutes in boiling water and then drain and add to cold water to help keep their colour
• Add prawns to the frying pan and cook through, once cooked add the sugar snap peas to the pan
• Cook your rice (I used a simple microwave brown rice for speed)
• Squeeze half a lime into the prawns and toss through the pomegranate
• Serve prawns on a bed of rice and drizzle the left-over oil from the pan. Sprinkle a generous handful of coriander on top and serve with a wedge of lime to finish

Chicken, Kale & Sweet Potato Salad with a Sticky Peanut Sauce (Serves 2)

Method:

• Peel and dice the sweet potato and onion into small square chunks and place evenly on a baking tray
• Lightly drizzle with olive oil and season with salt and pepper before placing in the oven for 30-40 minutes at Gas Mark 6 (200°c)
• Slice chicken and lightly fry until cooked through (again seasoning with salt and pepper to taste)
• 10 minutes before the sweet potato and onion are ready place all of the kale onto a separate baking tray, drizzle lightly with olive oil and place in the oven for 10 minutes at Gas Mark 6 (200°c) or until crispy
• Add the peanut butter, sweet chilli and soy into a saucepan with 100ml water at and cook for 1 -2 minutes until combined and thickened
• Remove the kale from the oven and allow to stand for 30 secs-1min to crisp up
• Combine the sauce with the chicken so it’s completely coated
• Finally assemble the salad starting with a bed of kale, scatter the sweet potato and red onion and add the chicken in sauce on top!

Super Simple Tuna Wrap (Serves 1- 400kcal)

Method:

• Empty tuna into a bowl. Add 15g light mayonnaise and mix well
• Finely chop cucumber and red onion into small diced pieces and add to the tuna mix
• Spread the mix into the centre of a tortilla wrap
• Add 30g low fat cheddar cheese
• Fold over the ends and roll up to seal
• Place in a sandwich grill for 4-5 minutes (enough time to allow cheese to go gooey)
• Slice in half and serve with a small mixed leaf side salad

Please note Nutrition information is based on estimates and may slightly vary