Eating well recipes

1. BLT Pasta Salad A delicious salad that is ready in less than 20 minutes. It can beprepared the night before

2. BLT Pasta Salad Makes 1 portion Ingredients • 75g of uncooked pasta shapes • 2 cooked bacon rashers, sliced • 45g of spinach, chopped • 8 cherry tomatoes, halved • ½ tablespoon of crème fraiche • ¼ teaspoon of wholegrain mustard Method 1. Cook pasta according to packet instructions. 2. Mix the bacon, spinach, tomatoes, crème fraiche and mustard in abowl along with the pasta and mix well. Recipe Notes and Allergy Advice This recipe contains wheat (gluten), milk (crème fraiche) and mustard. Use wholewheat pasta for more fibre. You could replace the spinach with a few florets of broccoli. Eat hot or cold.

3. BLT Pasta Salad A delicious salad that is ready in less than 20 minutes. It can beprepared the night before

4. BLT Pasta Salad Makes 1 portion Ingredients • 75g of uncooked pasta shapes • 2 cooked bacon rashers, sliced • 45g of spinach, chopped • 8 cherry tomatoes, halved • ½ tablespoon of reduced fat crème fraîche • ¼ teaspoon of wholegrain mustard Method 1. Cook pasta according to packet instructions. 2. Mix the bacon, spinach, tomatoes, crème frache and mustard in a bowl along with the pasta and mix well. Recipe Notes and Allergy Advice This recipe contains wheat (gluten), milk (crème fraîche) and mustard. Use wholewheat pasta for more fibre. You could replace the spinach with a few florets of steamed broccoli. Eat hot or cold.

5. Breakfast Smoothies Smoothies are a great introduction to breakfast if you don'tnormally have much of an appetite at the crack of dawn. They're also a good portable option for your morning commute.

6. Breakfast Smoothies Equipment needed: Blender or food processor, sealed insulated mug or container to take it to work. Green Smoothie Blend together 40g tinned mango slices (juice discarded), 40g tinned peach slices (juice discarded), 40g frozen spinach, 1 medium banana and 220ml water together until smooth. Add more water to achieve the desired consistency. Banana and Oat Smoothie Transform your speckled bananas into an energy- boosting liquid breakfast. Blend 1 ripe banana with 3 tablespoons of oatsand 150ml of semi-skimmed milk until smooth. This can also be made using a plant-based milk drink. Very Berry Smoothie Take 1 ripe peeled banana, 80g of frozen raspberries or mixed berries, 60g of low-fat natural yoghurt, 90ml semi-skimmed milk and 90ml of orange juice. Blend until smooth. Add 4 ice cubes and blend again. Recipe notes and allergy advice Some recipes contain dairy based milk / yoghurt and used gluten free oats if required. Limit the amount of fruit juice and smoothies you drink to a combined total of 150ml a day. dairy (milk) and/ or gluten gluten (oats). Replace with plant

7. Breakfast Smoothies Smoothies are a great introduction to breakfast if you don'tnormally have much of an appetite at the crack of dawn. They're also a good portable option for your morning commute.

8. Breakfast Smoothies Equipment needed: Blender or food processor, sealed insulated mug or container to take it to work. Green Smoothie Blend together 40g tinned mango slices (juice discarded), 40g tinned peach slices (juice discarded), 40g frozen spinach, 1 medium banana and 220ml water together until smooth. Add more water to achieve the desired consistency. Banana and Oat Smoothie Transform your speckled bananas into an energy- boosting liquid breakfast. Blend 1 ripe banana with 3 tablespoons of oatsand 150ml of semi-skimmed milk until smooth. This can also be made using a plant-based milk drink. Very Berry Smoothie Take 1 ripe peeled banana, 80g of frozen raspberries or mixed berries, 60g of low-fat natural yoghurt, 90ml semi-skimmed milk and 90ml of orange juice. Blend until smooth. Add 4 ice cubes and blend again. Recipe notes and allergy advice Some recipes contain dairy (milk) and/ or gluten (oats). Replace with plant based milk / yoghurt and used gluten free oats if required. Limit the amount of fruit juice and smoothies you drink to a combined total of 150ml a day.

9. Cajun Chicken Wrap Spice up your lunch break with this tasty wrap

10. Cajun Chicken Wrap Makes 1 portion Ingredients •1 wholemeal tortilla wrap •2 tablespoons Cajun seasoning •1 teaspoon paprika •1 grilled chicken breast, sliced •1 teaspoon vegetable oil •1 teaspoon low fat mayonnaise •½ teaspoon lemon juice •1 spring onion, chopped •4 lettuce leaves, torn or chopped •1 fresh basil leaf, torn Method Combine all of the ingredients for the wrap in a bowl. Simply spread the mixture onto your wrap and enjoy warm or cold. Recipe Notes and Allergy Advice This recipe contains gluten (wrap - wheat), eggs (mayonnaise). If you like a spicier filling, add a pinch of chilli or a dash of tabasco to the tomato mixture for an extra Cajun kick! Finish off your lunch with tangy satsumas or similar sized fruit such as plums.

11. Caprese Pitta Pocket With this tasty lunch option you will be well on your way toreaching your 5-a-day

12. Caprese Pitta Pocket Makes 1 portion Ingredients 1 teaspoon of balsamic vinegar 1 teaspoon of olive oil 3 cherry tomatoes, sliced 30g / 1oz. of low-fat mozzarella cubes 4 slices of cucumber 2 handfuls of fresh spinach (80g / 3oz.) 1 spring onion, sliced 1 dessertspoon of fresh basil, chopped 4 small lettuce leaves 1 pitta pocket (75g / 2½oz.) Black pepper, to taste Method 1.Mix the balsamic vinegar and oil in a bowl with a fork. 2.Combine all of the other ingredients (except the pitta bread) and mix gently in the bowl. 3.Season with black pepper to taste. 4.Carefully slice open your pitta and fill with the Caprese mix. Recipe Notes and Allergy Advice This recipe contains gluten (pitta) and milk (mozzarella). Choose a wholemeal pitta for an even healthier option. Sometimes it is easier to heat your pitta for 30 seconds in the microwave or toaster before slicing open.

13. Couscous Salad Looking for a tasty and nutritious summer lunch? This couscoussalad only takes 15 minutes to prepare.

14. Couscous Salad Makes 1 portion Ingredients 60g / 2oz. of couscous 2 tablespoons of chickpeas 4 cherry tomatoes, halved 1 small red pepper, finely sliced 4 slices of cucumber, finely chopped½ garlic clove, crushed ¼ lemon, juiced Black pepper, to taste ½ teaspoon of mixed herbs Method 1. Tip the couscous into a medium sized bowl and pour enough boiling water over to just cover all of the couscous grains. 2. Cover and leave for 10 minutes or until all the water has been absorbed. 3. Fluff up the couscous with a fork, before adding the remaining salad ingredients and mixing well. Recipe Notes and Allergy Advice This recipe contains gluten (couscous). Use quinoa for an even healthier, gluten free alternative. Why not add some chili, paprika, turmeric or cumin for a spicy kick.

15. Getting your Oats These breakfast porridge recipes use ‘Instant Oats’ sachets forspeed andconvenience at home or work.

16. Getting your Oats Quick Porridge Combine a sachet of instant oats with 180ml of semi-skimmed milk in a bowl, and microwave on full power for 2 minutes, stirring half way through. Top with dried fruit or nuts and seeds. 'Apple Pie' Porridge Combine 1 sachet of instant oats with 180ml semi- skimmed milk, 1 diced medium dessert apple and a pinch of cinnamon in a bowl. Microwave on full power for 2 minutes, stirring halfway through. Add a sprinkle of cinnamon to serve. Blueberry and banana porridge Put 1 sachet of instant oats and a handful of blueberries and a chopped banana in a bowl, and add 180ml of semi-skimmed milk. Heat in the microwave 2 minutes, stirring half way through. Overnight Oats Combine 1 sachet instant or porridge oats, 1 small pot low fat yogurt and a handful of fresh fruit e.g. berries in a plastic pot with a lid and put in fridge overnight. Take to work the next day and eat! Recipe notes and allergy advice: Recipes contain dairy (milk / yoghurt) and gluten (oats). Replace with plant based milk/ yoghurt and/or gluten free oats if required. Make sure you buy the ‘Original’ oats without sugar and other flavourings. And make sure the bowl is big enough for the porridge to rise up without boiling all over the microwave!

17. 'Grab and Go' Breakfast Bars Make these no-added-sugar granola bars in advance and grabone for a healthy breakfast on the go Makes: 6 bars Preparation time: 15 minutes Cooking time: 25 minutes

18. 'Grab and Go' Breakfast Bars Equipment needed: Oven, mixing bowl, plate, knife, fork, 30 x 20cm baking tin (greased and lined with baking paper) cooling rack and lined with baking paper) cooling rack Oven, mixing bowl, plate, knife, fork, 30 x 20cm baking tin (greased Ingredients: 150g jumbo oats 2 very ripe medium bananas 60g melted sunflower or other dairy free spread 60g chopped dried apricots 60g dried cranberries (sweetened with apple juice) 40g sunflower seeds 40g pumpkin seeds 40g pumpkin seeds 150g jumbo oats 2 very ripe medium bananas 60g melted sunflower or other dairy free spread 60g chopped dried apricots 60g dried cranberries (sweetened with apple juice) 40g sunflower seeds Method: 1. 1. Preheat the oven to 200C (fan 180C, gas mark 6) Preheat the oven to 200C (fan 180C, gas mark 6) 2. 2. Mix the oats, apricots, cranberries and seeds together in a bowl. Pour in the melted sunflower spread and mix in thoroughly to make sure the oats are well coated. oats are well coated. 3. 3. On a separate plate, mash the bananas into a pulp with a fork, then add to the oat mixture and mix well. add to the oat mixture and mix well. 4. 4. Spread the mixture into the baking tin and bake in the oven for 20 to 25 minutes. Once cooked, transfer to a wire rack to cool, then cut into 6 bars. bars. Mix the oats, apricots, cranberries and seeds together in a bowl. Pour in the melted sunflower spread and mix in thoroughly to make sure the On a separate plate, mash the bananas into a pulp with a fork, then Spread the mixture into the baking tin and bake in the oven for 20 to 25 minutes. Once cooked, transfer to a wire rack to cool, then cut into 6 Recipe notes and tips: You may like to replace the apricots with dried cherries or dates. You may like to replace the apricots with dried cherries or dates.

19. Green Pea Soup with Bacon This soup has lovely flavours through the combination of fresh mint and lean bacon. Omit the bacon for a vegan treat.

20. Green Pea Soup with Bacon Makes 4 portions Ingredients 500g / 17½ oz. of frozen green peas, defrosted first 2 tablespoons of olive oil 2 garlic cloves 1 medium onion 1 litre of water 2 tablespoons of chopped mint 2 tablespoons of chopped parsley 2 lean rashers, sliced thinly 1 vegetable stock cube Fresh ground black pepper, to taste Method 1. Heat the oil in a saucepan over a medium heat. Add the garlic and onion, cooking until they soften 2. Add the water, stock cube, peas, mint and parsley. Bring to the boil and then reduce the heat, cooking the mixture through for 8 minutes 3. Remove from heat and leave for a few minutes until the pancools 4. Get a food blender or processor and whiz the soup until smooth 5. Trim the bacon of any fat and grill until it goes crispy and crumbles 6. When the soup is ready, pour it into bowls and serve with pepper and bacon bits on top Recipe Notes and Allergy Advice May contain celery (vegetable stock).This soup can be divided into portions and refrigerated or frozen until needed. Omit the bacon for vegetarians / vegans.

21. Hearty Vegetable Soup This soup offers a great way to help achieve your 5 A Day. It'ssuitable for vegetarians too.

22. Hearty Vegetable Soup Makes 6 portions Makes 6 portions Ingredients •½ tbsp vegetable oil •1 medium onion, sliced •2 small carrots, sliced •3 celery sticks, sliced •400g tin of chopped tomatoes •80g green beans •1½ tbsp tomato purée •1 leek, sliced •80g frozen peas •50g dried wholewheat pasta shapes •1 litre boiling water •pepper to taste •1½ tsp dried herbs Method 1. Heat the oil in a large pan, add the onions, carrots, leeks and celery, and fry until sizzling. Lower the heat, cover and cook gently for 5 minutes, stirring occasionally if needed. 2. Add the tin of tomatoes, water, tomato purée, green beans and frozen peas. Raise the heat to maximum. Bring to the boil and add the pasta, herbs and pepper. 3. Lower the heat and simmer for 15 minutes or until the pasta is cooked, stirring frequently to make sure the pasta doesn't stick. Recipe notes and allergy advice This recipe contains celery and wheat (gluten). Use gluten free pasta if required. Try varying the vegetables. Divide into 6 portions and freeze until needed.