General health
Chunky Mexican Bean Dip
Ingredients 2 teaspoons olive oil 1 red (Spanish) onion, chopped 1 clove garlic, crushed 420g (14oz) can red kidney beans, rinsed and drained 310g (10oz) can corn kernels, drained 1 tablespoon chopped bottled jalapeño peppers 200g (6 1/2oz) bottled tomato salsa 100g (3 1/3oz) reduced-fat Greek-style plain yoghurt 2 tablespoons chopped fresh coriander (cilantro) 100g [...]
Grilled Berries with Yoghurt Custard
Ingredients 500g (1 lb) fresh mixed berries 3 tablespoons raw sugar 2 teaspoons orange zest 2 egg yolks 200g (6 1/2oz) low-fat plain yoghurt 1 tablespoon pure maple syrup grated nutmeg, to serve Method 1 Put the berries, sugar and orange zest into a bowl and gently mix to combine. 2 Arrange the berry mixture [...]
Meal in a Muffin
Ingredients 1 cup (180g/6oz) pitted dates 1/2 cup (125ml/4fl oz) water 1 teaspoon bicarbonate of soda (baking soda) 1 1/2 cups (210g/6 3/4oz) wholemeal self-raising flour 1 teaspoon mixed spice 1 cup (95g/3oz) rolled oats 1/3 cup (50g/1 2/3oz) lightly packed brown sugar 1/2 cup (120g/4oz) mashed ripe banana 1 cup (260g/8 1/3oz) low-fat vanilla [...]
Tomato, Basil & Bocconcini Skewers
Ingredients 16 (300g/10oz) grape or cherry tomatoes 16 (50g/1 2/3oz) pitted kalamata olives 6 (100g/3 1/3oz) baby bocconcini (small, fresh mozzarella cheese) 16 fresh baby basil leaves 1 tablespoon balsamic vinegar Method 1 Cut the tomatoes and olives in half. Cut each bocconcini into three even slices. 2 Thread a tomato half onto a bamboo [...]
Mango Passionfruit Cocktail
Ingredients 2 mangoes, chopped 1 cup (250ml/8fl oz) passionfruit pulp 2 cups (500ml/16fl oz) sparkling mineral water 1 cup (250ml/8fl oz) sparkling non-alcoholic wine or diet passionfruit mineral water* * Use the mineral water instead of the wine if you take insulin or other medications to control your diabetes. Method 1 Put the chopped mangoes [...]
Festive Berry Spritzer
Ingredients 500g (1lb) mixed fresh or frozen berries 2 cups (500ml/16fl oz) apple and cranberry juice or diet apple and berry mineral water 2 cups (500 ml/16 fl oz) sparkling mineral water 1 tablespoon lime juice Method 1 Roughly crush 350 g (12 oz) of the berries and divide them among 6 glasses. 2 Pour [...]
Creamy Eggnogg
Ingredients 1 teaspoon vanilla essence 1/4 cup (60ml/2fl oz) brandy (optional) 1 cup (250ml/8fl oz) low-fat vanilla custard 2 cups (500ml/16fl oz) evaporated skim milk 2 egg whites ground nutmeg, to serve Method 1 Put the vanilla essence, brandy, custard and evaporated milk into a pan and heat until boiling. Cook for 3 minutes to [...]
Asian Meatballs
Ingredients 500g (1lb) lean chicken mince 1 tablespoon grated fresh ginger 1 tablespoon oyster sauce 1 tablespoon sweet chilli sauce 4 spring onions (scallions), thinly sliced 1 tablespoon cornflour olive oil spray Method 1 Preheat oven to 200°C (400°F/Gas 6). 2 Put the chicken, ginger, oyster sauce, sweet chilli sauce, spring onions and cornflour into [...]
Sparkling Apple & Mint Cooler
Ingredients zest of 1 orange 2 tablespoons chopped dried apple 3 cups (750ml/24fl oz) unsweetened sparkling apple juice or diet apple mineral water 2 cups (500ml/16fl oz) sparkling mineral water Angostura bitters, to taste mint leaves, to serve Method 1 Divide the orange zest and dried apple among 8 glasses. 2 Combine the sparkling apple [...]
Sweet Potato Bites with Coriander Pesto
Ingredients 500g (1lb) thin orange sweet potato, peeled olive oil spray 2 cups (60g/2oz) fresh coriander (cilantro) leaves 1 clove garlic 2 tablespoons finely grated parmesan cheese 1 tablespoon toasted pine nuts 1 tablespoon olive oil Method 1 Preheat oven to 200°C (400°F/Gas 6). 2 Cut the sweet potato into 2 cm (3/4 in) thick [...]