Healthy eating recipes

Recipes which will keep you slim and healthy without putting a hole in your pocket, they're also quick and easy to make.

Contents

starters
Red lentil, chickpea & chilli soup
Moroccan spiced cauliflower & almond soup
Spring cabbage with mustard seeds

main course
Full English fritter with smoky beans,
Sweet potato, spinach & lentil Dahl
Creamy pasta with asparagus & peas
Lemon spaghetti with tuna & broccoli

Dessert/Snacks
Chocolate & berry mousse pots
Cinnamon porridge with banana & berries
Spicy chickpeas

Red lentil, chickpea & chilli soup
This is easy to make serves 4 takes 10 minutes to prepare and 25 minutes to cook. It is vegetarian and low fat.
Ingredients
2 tsp cumin seeds large pinch of chilli flakes
1 tbsp olive oil
1red onion, chopped
140g red split lentils
850ml vegetable stock or water 400g can tomatoes , whole or chopped
200g of carton chickpeas or ½ a can, rinsed and drained (freeze leftovers) small pinch of coriander , roughly chopped (save a few leaves, to serve)
4 tbsp 0% Greek yoghurt , to serve
How to make
Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 minute, or until they start to jump around the pan and release their aromas. Add the oil and onion, and cook for 5 minutes Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 minutes until the lentils have softened.
Whisk the soup with a spoon, blender or in a food processor until it is a rough purée, pour back into the pan and add the chickpeas. Heat gently, season well and stir in the coriander. Finish with a dollop of yoghurt and coriander leaves.

Moroccan spiced cauliflower & almond soup this is easy to make serves 4 takes 5 minutes to prepare and 25 minutes to cook it is vegetarian and vegan
Ingredients
1 large cauliflower
2 tbsp olive oil
½ tsp each ground cinnamon, cumin and coriander
2 tbsp harissa paste , plus extra drizzle
1l hot vegetable or chicken stock
50g toasted flaked almonds , plus extra to serve how to make

Cut the cauliflower into small florets. Fry olive oil, ground cinnamon, cumin and coriander and harissa paste for 2 minutes in a large pan. Add the cauliflower, stock and almonds. Cover and cook for 20 minutes until the cauliflower is tender.

Spring cabbage with mustard seeds this is easy to make serves 4 and takes 5 minutes to prepare and 10 to cook it is vegetarian low fat and super healthy
Ingredients
1 tbsp olive oil
1 tbsp mustard seeds
1 small onion , finely sliced
1 garlic clove, crushed
1 tbsp grated ginger
500g/1lb 2oz spring cabbage, shredded

How to make
Heat the oil in a frying pan, then cook the mustard seeds until they are fragrant and starting to pop. Add the onion, garlic and ginger, then fry until golden. Tip in the cabbage and stir to coat in the spices, then cook for 5 minutes until tender.

Full English fritter with smoky beans this is easy to make it serves 4 and takes 5 minutes to prepare and 30 minutes to cook its low fat
Ingredients
2 low-fat sausages , sliced
4 rashers extra lean bacon, all fat removed, chopped
150g pack button mushrooms , halved, or larger ones quartered
8 egg whites , or use 350ml liquid egg whites from a carton
3 tbsp milk
140g cherry tomatoes, halved
2 x 400g cans reduced salt and sugar baked beans
1½ tsp smoked paprika small bunch chives , snipped
How to make
Heat oven to 180C/160C fan/gas 4. Line a roasting tin about the size of A4 paper with enough baking parchment to cover the base and sides. Fry the sausages and bacon in a non-stick pan until golden, stirring them often to stop them sticking. Scoop into the tin. Place the pan back on the heat and fry the mushrooms for about 5 minutes until golden, then add these to the tray, too. Whisk