Moorish Flapjack

Calories: 190

Fat: 8.2g

Protein: 4.4g

PREP: 10 MIN

COOK: 20 MIN

Makes 12

Ingredients:

150g ready-to-eat stoned date
100g low-fat spread
3 generous tbsp agave syrup
50g ready-to-eat stoned dried apricot, finely chopped
50g chopped toasted hazelnut
3 tbsp mixed seed
50g raisin
150g porridge oat

Method:

  1. Heat the oven to 190C/170C fan/gas 5. Line an 18cm square tin with baking parchment. Put the dates into a food processor and process until they are finely chopped and sticking together in clumps.

  2. Put the low-fat spread, agave syrup and dates into a saucepan and heat gently. Stir until the low-fat spread has melted and the dates are blended in. Add all the remaining ingredients to the pan and stir until well mixed. Spoon the mixture into the tin and spread level.

  3. Bake in the oven for 15-20 mins until golden brown. Remove and cut into 12 pieces. Leave in the tin until cold. Store in an airtight container.

Savoury Muffins

Calories 87

Fat 6g

Protein 8g

PREP: 3 MINS

COOK: 17 MINS

Makes 6

A great snack or lunch time meal - just add salad

Ingredients:

 

oil, for greasing
1 small carrot, cut into small dice
½ small courgette, cut into small dice
25g peas
6 eggs

Spring onions
25g feta cheese or Cheddar cheese works too

Method:

  1. Heat the oven to 200C/180 fan/gas 6. Grease 6 holes of a muffin tin. Put the carrot, courgette and peas (about 190g veg) in a microwaveable dish with 2 tbsp water. Cover with cling film and cook for 2 mins or until tender. Drain the veg.

  2. Beat the eggs, Cut the spring onions into small pieces and stir into the veg and feta. Pour into the 6 holes. Bake for 15 minutes until the eggs are set. Leave for a minute or two, then use a knife to carefully remove the ‘muffins’.

 

Something Sweet. Filo and Fruit.

Calories 150

Fat 7g

Protein 2g

PREP: 15 MINS

COOK: 25 MINS

Serves 4

A lighter summer pudding. 

Ingredients:

 

3 large sheets filo pastry (or 6 small)
2 tbsp butter, melted
3 tbsp apricot conserve
6 ripe apricots, stoned and roughly sliced
85g raspberries

Method:

  1. Let the filo come to room temperature for about 10 mins before use. Put a baking tray into the oven and heat oven to 200C/180C fan/gas 6.

  2. Brush each large sheet of filo with melted butter, layer on top of each other, then fold in half so you have a smaller rectangle 6 layers thick. If using small sheets just stack on top of each other. Fold in the edges of the pastry base to make a 2cm border, then spread the apricot conserve inside the border. Carefully slide the pastry base on to the hot baking tray and bake for 5 mins.

  3. Remove from oven, arrange apricots over the tart and brush with any leftover melted butter. Bake for another 10 mins, then scatter on raspberries. Bake for a final 10 mins until the pastry is golden brown and crisp. 

Beat the 3pm cravings - Chickpeas

Calories 200

Fat 8g

Protein 9g 

PREP: 5 MINS

COOK: 20 MINS

Serves 4 

Ingredients:

2 x 400g cans chickpeas
1½ tbsp rapeseed oil
1 tsp caraway seeds
1 tsp mustard seeds
1 tbsp curry powder

Method:

Heat oven to 200C/180C fan/gas 6. Drain the chickpeas and pat with a tea towel to remove as much moisture as possible. Tip them onto a roasting tray, toss with the oil, seeds and seasoning and roast for 20 mins until golden brown. Toss in the curry powder and enjoy.

 

Fruity Oats

Calories 222

Fat 3g

Protein 8g

PREP: 10 MINS

Serves 1

Ingredients:

 

1 small apple
2 tbsp whole oats
2 tbsp low-fat natural yogurt
some blueberries or rasberries

Method:

Grate 1 small apple and mix with 2 tbsp whole oats and 2 tbsp low-fat natural yogurt. Layer in a pot with some blueberries. 

 

Grilled Peas in a pod.

Calories 147

Fat 7.8g

Protein 6.1g

PREP: 5 MINS

COOK: 25 MINS

Serves 3

A lighter oriental snack. 

Ingredients:

 

250g Peas in a pod

1 tbsp sesame oil

1 tbsp soy sauce

1/2 tbsp Chinese rice vinegar

1/2tsp clear honey

1/2 tsp sesame seeds

Method:

  1. Heat a griddle pan (if you don't have a griddle pan use a frying pan)

  2. Mix the peas, in a large bowl with the sesame oil and a pinch of salt.

  3. Add the peas to the pan for 10-12 minutes. The outer skin should start charring.

  4. Mix the dipping sauce:  mix the soy sauce, vinegar, honey and sesame seeds in a bowl. 

  5. Serving:  serve the peas and dipping sauce on a plate. pop the peas open, dip and slide the peas using your mouth. discard the casing.  You could do this with other peas. why not try sugar snap peas or mangetout?

Frozen Yogurt

Calories 70

Fat 0g

Protein 7g

PREP: 2 MINS

Serves 4

A great snack or pudding

Ingredients:

 

250g Frozen mixed Berry

250g 0% fat Greek yogurt

1 Tbsp Honey

Method:

Blend the berries, honey and yogurt in a food processor, making sure all the berries are blitzed.  The mixture should come together like an ice cream. Serve immediately I added a few sunflower seeds. 

 

Watermelon & Feta

Calories 120

Fat 10g

Protein 10g

PREP: 5 MINS

Serves 1

As a snack or add more to make a lunch.

Ingredients:

 

125g Water melon

20g Feta cheese

Method:

Cut the melon, crumble the cheese and enjoy