Serves 6 1 medium onion, finely chopped1 red pepper, chopped1 yellow pepper, chopped2 small aubergines 1 small courgette3 cloves garlic, diced1 bay leaf½ teaspoon dried oregano400g chopped tomatoes (use the canned varieties to save money)Salt and freshly ground black pepper25g freshly grated parmesan cheese180g whole wheat spiral pasta (uncooked weight) 1 low/med GI CHO servingCheese equals to 5g per serving so should be counted as ½ YUM rather than an ‘other protein serving’ Method · Heat a large pot over medium heat before adding a little water, the onion and cooking until soft and translucent, for about 5 minutes. · Add both the red and yellow peppers and sauté for another couple of minutes. Toss in the aubergine cubes and…

Serves 1 ½ golden delicious apple, cored and chopped1 small banana, sliced½ teaspoon cinnamon30g porridge oats1 tsp honey200ml skimmed milk3 fresh raspberries (or blackberries depending on preference) Method · Heat a small saucepan over medium heat and add half of the amount of chopped apple, banana and cinnamon - cook, stirring often, until apple softens for around 3 to 4 minutes. · Add oats, honey and milk before bringing to the boil. Immediately reduce heat to low and cook until oats are soft for about 1 minute. · Top with berries and remaining apple and serve 1 fruit serving1 low/med GI CHO serving½ YUM    

(serves 8 for lunch or 4 for dinner) These fish cakes are soooo quick ‘n easy to make, and are especially handy if you’ve some leftover mashed potato from last night’s dinner! Any canned fish works well in this recipe – try canned salmon or crab for example. Ingredients (fishcakes)150g mashed potato 100g sweetcorn 2 tsp fresh parsley 1 tsp thyme 1 small can tuna (in spring water), rinsed and drained 1 egg, beaten 100g breadcrumbs (mix of wholegrain and white)Method 1. Mix all the ingredients – except the egg and breadcrumbs - in a bowl. 2. Divide the mixture into 8 portions and shape into cakes. 3. Chill in the fridge for 20 minutes. 4. Dip the…

  Avocado & roast chicken salad Serves 4     1 small cooked roast chicken, pulled into chunks, skin and bones discarded ½ cucumber, peeled, seeded and sliced 1 Avocado, peeled and cut into chunks 1 Apple, grated 3-4 tbsp fat free Greek yogurt 100g watercress and spinach salad 4 tsp extra-virgin olive oil ½ lemon, juiced  Toss the chicken, cucumber, avocado and apple with the Greek yoghurt and season  In a separate bowl toss and dress the salad leaves with olive oil and lemon juice. Combine and serve  1 fat/oil serving     Avocado salsa Serves 2   ¼ red onion, peeled and finely chopped ½ avocado, peeled and diced 2 tsp caster sugar 1 tsp lime juice 1pinch chilli flakes Salt and freshly ground black pepper…

Prep time: 15 minutesCook time: 40 minutesTotal time: 55 minutesServes: 4 Ingredients1 large leek, finely shredded 2 tblsp oil 100g Philadelphia Light with Garlic & Herbs 100g cooked peeled praws 8 sheets filo pastry 2 x 200g line-caught cod fillets, cut in half Fresh vegetables, to serveMethodPre-heat the oven to 200 degrees C, gas mark 6.  Fry the leeks in a large pan with 1 tsp oil for 10 minutes until softened.  Take off heat and stir in Philly, prawns and a pinch of black pepper. Lay a sheet of pastry onto a large chopping board and brush with a little oil.  Top with another sheet of pastry and brush with oil again.  Place half of cod…