Recipes: Turkey steaks with citrus & ginger sauce

Use quick-cook turkey steaks for this recipe as they cook in a few minutes, and make a change from chicken

Difficulty and servings

Serves 2

• 2 tsp cornflour
• 4 quick-cook turkey breast steaks, weighing about 300g/10oz total
• 1 tbsp sunflower oil
• 3 oranges , juice of 2 and one peeled and cut into segments
• 1 tsp grated fresh ginger
• 1 tsp clear honey
• 1 pink grapefruit , peeled and cut into segments
• 1 tbsp fresh snipped chives or chopped parsley
• wild or long grain rice and steamed broccoli, to serve

Preparation and cooking times

Takes 30-40 minutes

Super healthy

1. Sprinkle a teaspoon cornflour onto a plate, then press the turkey steaks into the cornflour to dust them lightly. Heat the oil in a large non-stick frying pan, until it is really hot. Add the turkey and fry for 3-4 minutes, turning once until golden on both sides - cook in batches if need be. Transfer to a plate.
2. Add the orange juice, ginger and honey to the pan. Gently bring to the boil. Mix the remaining cornflour with 1 tbsp cold water and stir into the sauce. Keep stirring on a gentle heat until thickened and syrupy, like a sweet and sour sauce. Season.
3. Return the turkey to the pan. Add the orange and grapefruit segments and heat through gently. Scatter over chives or parsley and serve straight away with rice and broccoli.

Per serving

310 kcalories, protein 39g, carbohydrate 25g, fat 7 g, saturated fat 1g, fibre 3g, sugar 1.9g, salt 0.22 g

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Recipes: Mushroom & thyme risotto

Using a mixture of quinoa and rice gives a light texture and lovely nutty flavour to this dish

Difficulty and servings

Serves 4

• 1 tbsp olive oil
• 350g chestnut mushrooms , sliced
• 100g quinoa
• 1l hot vegetable stock
• 175g risotto rice
• handful thyme leaves
• handful grated Parmesan or vegetarian alternative
• 50g bag rocket , to serve

Preparation and cooking times

Prep 5 mins
Cook 25 mins

Vegetarian, Super healthy

1. Heat the oil in a medium pan, sauté the mushrooms for 2-3 mins, then stir in the quinoa. Keeping the vegetable stock warm in a separate pan on a low heat, add a ladle of the stock and stir until absorbed. Stir in the rice and repeat again with the stock, until all the stock has been used up and the rice and quinoa are tender and cooked.
2. Stir in the thyme leaves, then divide between 4 plates or bowls. Serve topped with grated Parmesan and rocket leaves.

Per serving

302 kcalories, protein 11g, carbohydrate 51g, fat 7 g, saturated fat 2g, fibre 3g, sugar 4g, salt 0.74 g

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Recipes: Melon & crunchy bran pots

Not just for breakfast, this healthy pot of yoghurt, fruit and seeds is a real mid-afternoon hunger booster and ready in 10 minutes

Difficulty and servings

Serves 1

• ½ x 200g pack melon medley
• 150g pot fat-free yogurt
• 2 tbsp fruit & fibre cereal
• 1 tbsp mixed seeds
• 1 tsp clear honey

Preparation and cooking times

Prep 10 mins NO COOK

Vegetarian, Low-fat

1. Top melon medley with yogurt, then sprinkle over cereal mixed with seeds. Drizzle over honey and eat immediately.

PER SERVING

272 kcalories, protein 13g, carbohydrate 34g, fat 9 g, saturated fat 2g, fibre 3g, sugar 25g, salt 0.6 g

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Recipes: Moroccan meatball tagine with lemon & olives

A wonderfully aromatic North African lamb casserole with a citrus tang - great for dinner parties

Difficulty and servings

Serves 4

• 3 onions , peeled
• 500g minced lamb
• zest and juice 1 unwaxed lemon , quartered
• 1 tsp ground cumin
• 1 tsp ground cinnamon
• pinch cayenne pepper
• small bunch flat-leaf parsley , chopped
• 2 tbsp olive oil
• thumb-sized piece ginger , peeled and grated
• 1 red chilli , deseeded and finely chopped
• pinch saffron strands
• 250ml lamb stock
• 1 tbsp tomato purée
• 100g pitted black kalamata olives
• small bunch coriander , chopped
• couscous or fresh crusty bread, to serve

Preparation and cooking times

Prep 25 mins
Cook 40 mins

1. Put the onions in a food processor and blitz until finely chopped. Put the lamb, lemon zest, spices, parsley and half the onions in a large bowl, and season. Using your hands, mix until well combined, then shape into walnut-sized balls.
2. Heat the oil in a large flameproof dish, or tagine with a lid, then add the remaining onions, ginger, chilli and saffron. Cook for 5 mins until the onion is softened and starting to colour. Add the lemon juice, stock, tomato purée and olives, then bring to the boil. Add the meatballs, one at a time, then reduce the heat, cover with the lid and cook for 20 mins, turning the meatballs a couple of times.
3. Remove lid, then add the coriander and lemon wedges, tucking them in between the meatballs. Cook, uncovered, for a further 10 mins until the liquid has reduced and thickened slightly. Serve hot with couscous or fresh crusty bread.

PER SERVING

394 kcalories, protein 31g, carbohydrate 11g, fat 26 g, saturated fat 9g, fibre 3g, sugar 8g, salt 1.7 g

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Recipes: Superhealthy salmon salad

Superhealthy by name, superhealthy by nature: this salad is high in omega-3, iron and calcium and counts as 2 of your 5-a-day

Difficulty and servings

Serves 2

• 100.0g couscous
• 1.0 tbsp olive oil
• 2 salmon fillets
• 200.0g sprouting broccoli , roughly shredded, larger stalks removed
• juice 1 lemon
• seeds from half a pomegranate
• small handful pumpkin seeds
• 2 handfuls watercress
• olive oil and extra lemon wedges, to serve

Preparation and cooking times

Prep 20 mins
Cook 5 mins Ready in 25 minutes

Low-fat, Super healthy

1. Heat water in a tier steamer. Season the couscous, then toss with 1 tsp oil. Pour boiling water over the couscous so it covers it by 1cm, then set aside. When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the salmon in the tier above. Cook for 3 mins until the salmon is cooked and the broccoli tender. Drain the broccoli and run it under cold water to cool.
2. Mix together the remaining oil and lemon juice. Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the lemon dressing. At the last moment, roughly chop the watercress and toss through the couscous. Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.

320 kcalories, protein 30.0g, carbohydrate 30.0g, fat 10.0 g, saturated fat 4.0g, fibre 2.0g, sugar 14.0g, salt 0.88 g

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Recipes: Mint chocolate pots

For an impressive pudding when entertaining, quickly whip up

Difficulty and servings

Serves 4

• 100.0g dark chocolate , chopped
• peppermint extract
• 50.0ml water
• 50.0g caster sugar
• 1 egg yolk
• 150.0ml double cream , whisked to a soft peak

Preparation and cooking times

Ready in 15 mins + chilling

1. Melt the chocolate in a bowl over simmering water and stir occasionally until smooth. Stir in a few drops of peppermint extract.
2. Gently heat the water and sugar until the sugar dissolves. Bring to the boil and let it boil for 1 minute, creating a light syrup.
3. Whisk the egg yolk and add the syrup in a slow stream. Keep whisking until the mixture cools. Fold in the chocolate, then the cream. Spoon the mixture into 4 ramekins and put in the fridge until set.

PER SERVING

379 kcalories, protein 2.6g, carbohydrate 28.1g, fat 28.5 g, saturated fat 17.1g, fibre 0.6g, salt 0.0 g

these individual creamy mousse cups

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Recipes: Superhealthy salmon burgers

If you're after something a bit lighter than potato-packed fishcakes, try these simple oriental-style burgers

Difficulty and servings

Serves 4

• 4 boneless, skinless salmon fillets , about 550g/1lb 4oz in total, cut into chunks
• 2 tbsp Thai red curry paste
• thumb-size piece fresh root ginger , grated
• 1 tsp soy sauce
• 1 bunch coriander , half chopped, half leaves picked
• 1 tsp vegetable oil
• lemon wedges, to serve

FOR THE SALAD

• 2 carrots
• half large or 1 small cucumber
• 2 tbsp white wine vinegar
• 1 tsp golden caster sugar

Preparation and cooking times

Prep 20 mins
Cook 10 mins

Super healthy, Heart healthy

1. Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
2. Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates. Serve with the burgers and rice.

Tip

Oily fish makes a heart-healthy alternative to red meat burgers. This recipe would also be delicious with tuna steaks.

Thai salmon skewers

Mix the curry paste, ginger, soy and oil with 1 tsp honey and seasoning. Marinate the salmon chunks in the curry mixture for 10 mins. Cut 1 red pepper and 1 courgette into chunks, then thread onto skewers with the salmon. Griddle for 8 mins, turning, until the salmon is cooked through.

PER SERVING

292 kcalories, protein 29g, carbohydrate 7g, fat 17 g, saturated fat 4g, fibre 0g, sugar 6g, salt 0.83 g

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Recipes: Broccoli & stilton soup

A smooth blended vegetable soup with blue cheese that's as good for a comforting meal as it is for a dinner party starter

• 2 tbsp rapeseed oil
• 1 onion , finely chopped
• 1 stick celery , sliced
• 1 leek , sliced
• 1 medium potato , diced
• 1 knob butter
• 1l low salt or homemade chicken or vegetable stock
• 1 head broccoli , roughly chopped
• 140g Stilton , or other blue cheese, crumbled

Difficulty and servings

Serves 4

Preparation and cooking times

Prep 10 mins
Cook 35 mins

1. Heat the rapeseed oil in a large saucepan and then add the onions. Cook on a medium heat until soft. Add a splash of water if the onions start to catch.
2. Add the celery, leek, potato and a knob of butter. Stir until melted, then cover with a lid. Allow to sweat for 5 minutes. Remove the lid.
3. Pour in the stock and add any chunky bits of broccoli stalk. Cook for 10 - 15 minutes until all the vegetables are soft.
4. Add the rest of the broccoli and cook for a further 5 minutes. Carefully transfer to a blender and blitz until smooth. Stir in the stilton, allowing a few lumps to remain. Season with black pepper and serve.
   

DINNER PARTY TIP

Reserve an uncooked broccoli floret, cut it into small pieces and blanch in boiling water for 1 minute. Also reserve a small handful of crumbled cheese. Serve the soup in bowls, then scatter with crumbled cheese and broccoli for a stylish garnish.

PER SERVING

340 kcalories, protein 24.3g, carbohydrate 13.8g, fat 21 g, saturated fat 9.6g, fibre 6.9g, sugar 5g, salt 1.4 g

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Recipes: Spicy root & lentil casserole

The potatoes in this recipe take on the spicy flavours beautifully - our idea of the perfect veggie supper

• 2 tbsp sunflower or vegetable oil
• 1 onion , chopped
• 2 garlic cloves , crushed
• 700.0g 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
• 100.0g red lentils
• a small bunch of fresh coriander , roughly chopped
• low-fat yogurt and naan bread, to serve

Difficulty and servings

Serves 4

Preparation and cooking times

Prep 10 mins
Cook 35 mins

Vegetarian, Super healthy

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.

Per serving

378 kcalories, protein 14.0g, carbohydrate 64.0g, fat 9.0 g, saturated fat 1.0g, fibre 10.0g, salt 1.24 g

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Recipes: Light as a feather cake

There's no such thing as a calorie-free cake, but this at least is fat-free and it looks stunning

Difficulty and servings

Serves 8 - 10

Preparation and cooking times

Ready in 1 hr 20 mins plus cooling

Low-fat

1. Heat the oven to 180C/ fan 160C/gas 4. Sift the flour, bicarb and icing sugar. Whisk the egg whites until they reach medium-firm peaks then whisk in the sugar and cream of tartar to make a meringue. Whisk in the vanilla. Sift over the flour mix and fold it in with a large metal spoon, taking care not to squash all the air out. Spoon into a 25cm bundt tin (do not butter or oil it). Bake for 35 minutes or until the cake is risen, golden and springy. Run a knife carefully around the tin to loosen the cake and invert it onto a plate. Cool.
2. To make the frosting, put the sugar and liquid glucose in a pan with 125ml water. Bring to the boil and cook just until you have a clear sugar syrup. Take off the heat. Meanwhile, beat the egg whites until stiff, then continue beating, gradually pouring in the hot sugar syrup in a steady stream until the mixture is fluffy. Keep beating until the mix cools and is thick enough to spread. Beat in the icing sugar and 1 tbsp of the passion fruit juice. Spread with frosting and drizzle with the passion fruit (sieve out the seeds first if you prefer).

PER SERVING

297 kcalories, protein 4.4g, carbohydrate 68.2g, fat 0.2 g, saturated fat 0g, fibre 0.7g, salt 0.3 g

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