Dried Fruit Compote

A healthy fruit compote with fat-free yoghurt for breakfast will keep your energy up until lunchtime

• Cooking Time Prep 5 mins
  Cook 5 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  253

• Protein

  8g

• Carbs

  49g

• Fat

  2g

• Saturates

  1g

• Fibre

  2g

• Sugar

  38g

• Salt

  0.1g

Ingredients

• 140g dried fruits (we used apricots, cherries and sultanas)
• ½ tsp cinnamon
• 300ml apple juice
• 200g tub fat-free Greek yogurt
• 100g granola

Directions

1. Put the dried fruit into a small pan with the cinnamon and apple juice, give everything a stir then simmer for 5 mins until the apple juice is syrupy. Remove from the heat and allow to cool.
2. Divide the yogurt between 4 bowls then top with the compote and granola.

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Full Of Fibre

This muesli is packed with fibre from linseeds - a great start to the day

• Cooking Time Prep 5 mins - 15 mins
  
• Skill Level Easy
• Servings Makes about 18 breakfast bowlfuls

Nutrition per serving

• Kcalories

  124

• Protein

  4g

• Carbs

  23g

• Fat

  3g

• Saturates

  0g

• Fibre

  3g

• Sugar

  1g

• Salt

  0.16g

Ingredients

• 300g jumbo oats
• 100g Allbran
• 25g wheatgerm
• 100g dark raisins
• 140g ready-to-eat apricots, snipped into chunks
• 50g golden linseeds

Directions

1. Mix everything in a large bowl.
2. Pour lots of chilled milk over and let it soak while you make tea. If you want to sweeten it, grate over some unpeeled apple and sprinkle with dark muscovado sugar.
3. Store for up to 2 months, airtight.

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Perfect Porridge

Perfect porridge for a healthy way to start the day

• Cooking Time Takes 10-15 minutes
• Skill Level Easy
• Servings Serves 1

Nutrition per serving

• Kcalories

  175

• Protein

  10g

• Carbs

  25g

• Fat

  5g

• Saturates

  2g

• Fibre

  3g

• Sugar

  0g

• Salt

  0.24g

Ingredients

• 50g porridge oats
• 350ml milk or water, or a mixture of the two
• Greek yogurt, thinned with a little milk and clear honey, to serve

Directions

1. Put the oats in a saucepan, pour in the milk or water and sprinkle in a pinch of salt. Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn't stick to the bottom of the pan. Or you can try this in a microwave. Mix the oats, milk or water and a pinch of salt in a large microwaveproof bowl, then microwave on High for 5 minutes, stirring halfway through. Leave to stand for 2 minutes before eating.
2. To serve. Pour into bowls, spoon yogurt on top and drizzle with honey.

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Hash Browns With Mustard & Smoked Salmon

This brilliant brunch dish is especially sensational served with poached eggs

• Cooking Time Prep 10 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  153

• Protein

  9g

• Carbs

  18g

• Fat

  6g

• Saturates

  2g

• Fibre

  1g

• Sugar

  1g

• Salt

  1.61g

Ingredients

• 1 large potato (about350g/12oz), washed
• 1 tbsp plain flour
• 1 tbsp wholegrain mustard or horseradish sauce
• knob of butter
• 1 tbsp sunflower oil
• 4 slices smoked salmon
• soured cream or crème fraîche, to serve
• chives, to serve

Directions

1. Grate the unpeeled potato onto a clean tea towel. Bring up the edges of the towel, then squeeze over the sink to remove any excess water in the potatoes. Tip into a bowl and add the flour and mustard or horseradish. Season well and mix together.
2. Divide the mixture into 8 balls and flatten between your hands. Heat a large frying pan with the butter and oil, then add the potatoes to the pan. Cook for 2-3 mins on each side, over a medium heat, until golden.
3. Stack a couple of hash browns on each serving plate and top with a slice of smoked salmon, a dollop of soured cream or crème fraîche and some chives to serve.

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Honey Nut Crunch Pears

This simple idea makes a quick mid-week treat for all the family

• Cooking Time Prep 5 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  179

• Protein

  3g

• Carbs

  31g

• Fat

  6g

• Saturates

  1g

• Fibre

  4g

• Sugar

  21g

• Salt

  0.37g

Ingredients

• 4 ripe pears
• knob of butter
• ½ tsp mixed spice
• 2 tbsp clear honey
• 50g cornflakes
• 25g toasted flaked almonds

Directions

1. Heat oven to 200C/fan 180/gas 6. Cut the pears in half lengthways, take out the core (see tip, left), then top with a small knob of butter and a sprinkling of the mixed spice. Sit the pears in a shallow baking dish, then roast for 5 mins until starting to soften. Meanwhile, heat the honey and another knob of butter in a large bowl in the microwave for 30 secs. Toss with the cornflakes and nuts.
2. Take the pears out of the oven, then top with the cornflake mix. Cook for another 5 mins or until the cornflakes take on a rich golden colour. Allow to cool for a few mins (the cornflakes crisp up again as they cool), then serve warm with ice cream.

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Asparagus Soldiers With A Soft-Boiled Egg

A classic combination, seasoned with chilli and paprika

• Cooking Time Prep 10 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  186

• Protein

  12g

• Carbs

  12g

• Fat

  10g

• Saturates

  2g

• Fibre

  2g

• Sugar

  3g

• Salt

  0.72g

Ingredients

• 1 tbsp olive oil
• 50g fine dry breadcrumbs
• pinch each chilli and paprika
• 16-20 asparagus spears
• 4 eggs

Directions

1. Heat the oil in a pan, add the breadcrumbs, then fry until crisp and golden. Season with the spices and flaky sea salt, then leave to cool. Cook the asparagus in a large pan of boiling salted water for 3-5 mins until tender. At the same time, boil the eggs for 3-4 mins. Put each egg in an egg cup on a plate. Drain the asparagus and divide between plates. Scatter over the crumbs and serve.

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Smoky Chipotle Pepper Salsa

Take a little pot of salsa in your lunchbox to enjoy with vegetable crudits, tortilla chips or pitta bread

• Cooking Time Prep 10 mins
  Cook 12 mins
• Skill Level Easy
• Servings Serves 6

Nutrition per serving

• Kcalories

  55

• Protein

  2g

• Carbs

  8g

• Fat

  2g

• Saturates

  0g

• Fibre

  2g

• Sugar

  7g

• Salt

  0.06g

Ingredients

• 2 red peppers, halved lengthways
• 6 ripe tomatoes, halved
• 1 garlic clove, crushed
• juice 1 lime
• 1 tbsp extra-virgin olive oil
• 2 tsp chipotle paste
• 1 red onion, finely chopped
• 20g pack coriander, roughly chopped

Directions

1. Heat grill to high. Put peppers onto a baking sheet, skin-side up, grill until skins are black, then put into a bowl and cover. Leave until cool, then peel skins away.
2. Scoop out and discard tomato seeds. Put tomatoes into a food processor with garlic, lime juice, oil and chipotle paste. Add peppers, then pulse until chunky. Stir onion and coriander through, then serve.

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Carrot & Houmous Roll-Ups

Roll-up, roll-up - snaffle something superhealthy in a flash with these vegetarian wraps

• Cooking Time Prep 10 mins
  
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  355

• Protein

  10g

• Carbs

  37g

• Fat

  19g

• Saturates

  3g

• Fibre

  6g

• Sugar

  8g

• Salt

  1.09g

Ingredients

• 200g tub houmous
• 4 seeded wraps
• 4 carrots
• small handful rocket leaves

Directions

1. Spread the houmous between wraps. Coarsely grate carrots and scatter on top of the houmous, finishing each wrap with a small handful rocket leaves and some seasoning. Roll up and eat.

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Salsa Soup

Superhealthy - counts as 2 of your 5-a-day

• Cooking Time Prep 10 mins
  
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  74

• Protein

  2g

• Carbs

  9g

• Fat

  4g

• Saturates

  1g

• Fibre

  2g

• Sugar

  8g

• Salt

  0.42g

Ingredients

• 5 ripe tomatoes, about 300g, chopped into large chunks
• 1 small red onion, chopped
• 1 garlic clove, chopped
• ½ tsp sugar
• juice 1 lime
• handful coriander, stalks and leaves, chopped
• olive oil, to drizzle
• tortilla chips, to serve

Directions

1. Tip all the ingredients into a blender or food processor with a generous grinding of pepper and salt, if you like. Pulse until you get a chunky, frothy soup. Serve straight away with tortilla chips on the side or chill until needed.

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Spicy Chicken & Bean Wrap

Use up leftover cooked chicken in this Mexican-style wrap, for an easy, tasty lunch

• Cooking Time Prep 5 mins
  
• Skill Level Easy
• Servings Makes 1 lunch

Nutrition per serving

• Kcalories

  348

• Protein

  29g

• Carbs

  47g

• Fat

  6g

• Saturates

  1g

• Fibre

  6g

• Sugar

  5g

• Salt

  1.05g

Ingredients

• 1 large flour tortilla wrap (look for Mission Deli wraps)
• handful leftover chicken, shredded
• 4 tbsp drained black beans or kidney beans
• 4 slices pickled jalapeño pepper (or a good splash Tabasco)
• 3 cherry tomatoes, halved
• handful rocket or spinach leaves
• 2 tbsp spicy salsa from a jar

Directions

1. Warm the tortilla in the microwave for 10 secs; this will soften it and makes it easier to roll. Place the chicken and beans along the middle. Season, then spoon over the salsa and scatter with peppers or Tabasco. Lay the tomatoes and leaves on top. Bring the bottom of the tortilla up over the filling. Fold the sides in, then roll into a tight wrap. Pack up tightly to keep it together.

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