Yogurt Fruit & Nut Treat
1. Heat the honey in a small pan over medium heat, add the nuts and stir until they are well coated. Remove from the heat and let cool slightly.
2. Divide the yogurt between 4 serving bowls, then spoon over the nut mixture and blueberries.
5 mins to prepare, 5 mins to cook, and 5 mins for cooling Serves:
Ingredients
3 tbsp honey
5/8 cup mixed unsalted nuts
8 tbsp plain low fat yogurt
7/8 cup fresh blueberries
1. Heat the honey in a small pan over medium heat, add the nuts and stir until they are well coated. Remove from the heat and let cool slightly.
2. Divide the yogurt between 4 serving bowls, then spoon over the nut mixture and blueberries.
5 mins to prepare, 5 mins to cook, and 5 mins for cooling Serves:
Ingredients
3 tbsp honey
5/8 cup mixed unsalted nuts
8 tbsp plain low fat yogurt
7/8 cup fresh blueberries
Breakfast
Baked Eggs With Spinach
1. First, preheat the oven to roughly 400F/200C. Heat the oil in a skillet over medium heat, add the shallots, and cook, stirring frequently, for 40-5 minutes or until soft. Add the spinach, cover, and cook for 2-3 minutes, or until the spinach has wilted. Remove the lid and cook until all the liquid has evaporated.
2. Add the cream to the spinach and season to taste with nutmeg and pepper. Spread the spinach mixture over the base of the shallow gratin dish and make 4 wells in the mixture with the back of a spoon.
3. Crack an egg into each well and sprinkle over the cheese. Bake in the preheated oven for 12-15 minutes, or until the eggs are set. Serve with whole-wheat toast.
10 mins to prepare, 30 mins to cook
Serves: 4
Ingredients
1 tbsp olive oil
3 shallots, finely chopped
1 lb 2oz/500g baby spinach
4 tbsp lowfat milk
freshly grated nutmeg
pepper
4 large eggs
2 tbsp parmesan cheese finely grated
toasted, whole-wheat bread
1. First, preheat the oven to roughly 400F/200C. Heat the oil in a skillet over medium heat, add the shallots, and cook, stirring frequently, for 40-5 minutes or until soft. Add the spinach, cover, and cook for 2-3 minutes, or until the spinach has wilted. Remove the lid and cook until all the liquid has evaporated.
2. Add the cream to the spinach and season to taste with nutmeg and pepper. Spread the spinach mixture over the base of the shallow gratin dish and make 4 wells in the mixture with the back of a spoon.
3. Crack an egg into each well and sprinkle over the cheese. Bake in the preheated oven for 12-15 minutes, or until the eggs are set. Serve with whole-wheat toast.
10 mins to prepare, 30 mins to cook
Serves: 4
Ingredients
1 tbsp olive oil
3 shallots, finely chopped
1 lb 2oz/500g baby spinach
4 tbsp lowfat milk
freshly grated nutmeg
pepper
4 large eggs
2 tbsp parmesan cheese finely grated
toasted, whole-wheat bread
Nutrition Facts
Calories 188 kcal
Protein 15g
Carbs 5g
Sugar 4g
Fat 13g
Fiber 3g
Salt 1g
Calories 188 kcal
Protein 15g
Carbs 5g
Sugar 4g
Fat 13g
Fiber 3g
Salt 1g
Banana Breakfast Shake
1. Place the bananas, yogurt, skimmed milk, and vanilla extract all into a food processor and process it until smooth.
2. Serve chilled and immediately.
5 mins to prepare, 0 mins to cook
Serves: 2
Ingredients
2 ripe bananas
2 tbsp low fat yogurt
1/2 cup skimmed milk
1/2 tsp vanilla extract
1. Place the bananas, yogurt, skimmed milk, and vanilla extract all into a food processor and process it until smooth.
2. Serve chilled and immediately.
5 mins to prepare, 0 mins to cook
Serves: 2
Ingredients
2 ripe bananas
2 tbsp low fat yogurt
1/2 cup skimmed milk
1/2 tsp vanilla extract
Nutrition Facts
Calories 262 kcal
Protein 9g
Carbs 57g
Sugar 35g
Fat 2g
Fiber 1g
Salt 1g
Calories 262 kcal
Protein 9g
Carbs 57g
Sugar 35g
Fat 2g
Fiber 1g
Salt 1g
Lunch
Three Bean Salad
1. Arrange the salad greens in a salad bowl and set aside.
2. Thinly slice the onion, then cut it in half to form half moons and place them in a bowl.
3. Thinly slice the radishes, cut the tomatoes in half, and peel the beet and dice. Add to the onion with the remaining ingredients, except the nuts and cheese.
4. Put all of the ingredients for the dressing into a screw-top jar and shake until blended. Pour over the bean mixture, toss lightly, then spoon on top of the salad greens.
5. Sprinkle over the nuts and cheese and serve at once.
5 mins to prepare
Serves: 4-6
Ingredients
6 oz/175g mixed salad greens, such as spinach, arugula and frisee
1 red onion
3 oz/85g radishes
6 oz/175g cherry tomatoes
4 oz/115g cooked beet
10 oz/280g canned cannellini beans, drained and rinsed
7 oz/200g canned red kidney beans, drained and rinshed
1/3 cup dried cranberries
1/4 cup roasted cashews
2 1/2 oz/70g feta cheese, crumbled
Dressing
3 tbsp extra-virgin olive oil
1 tsp Dijon mustard
2 tbsp lemon juice
1 tbsp chopped cilantro
salt and pepper
1. Arrange the salad greens in a salad bowl and set aside.
2. Thinly slice the onion, then cut it in half to form half moons and place them in a bowl.
3. Thinly slice the radishes, cut the tomatoes in half, and peel the beet and dice. Add to the onion with the remaining ingredients, except the nuts and cheese.
4. Put all of the ingredients for the dressing into a screw-top jar and shake until blended. Pour over the bean mixture, toss lightly, then spoon on top of the salad greens.
5. Sprinkle over the nuts and cheese and serve at once.
5 mins to prepare
Serves: 4-6
Ingredients
6 oz/175g mixed salad greens, such as spinach, arugula and frisee
1 red onion
3 oz/85g radishes
6 oz/175g cherry tomatoes
4 oz/115g cooked beet
10 oz/280g canned cannellini beans, drained and rinsed
7 oz/200g canned red kidney beans, drained and rinshed
1/3 cup dried cranberries
1/4 cup roasted cashews
2 1/2 oz/70g feta cheese, crumbled
Dressing
3 tbsp extra-virgin olive oil
1 tsp Dijon mustard
2 tbsp lemon juice
1 tbsp chopped cilantro
salt and pepper
Nutrition Facts
Calories 301 kcal
Protein 16g
Carbs 25g
Sugar 8g
Fat 16g
Fiber 9g
Salt 1g
Calories 301 kcal
Protein 16g
Carbs 25g
Sugar 8g
Fat 16g
Fiber 9g
Salt 1g
Cajun Chicken Salad
1. Make 3 diagonal slashes across each chicken breast. Put the chicken into a shallow dish and sprinkle all over with the Cajun seasoning. Cover and let chill for at least 30 minutes.
2. When ready to cook, brush a stove-top grill pan with the corn oil over the chicken. Heat the pan under high heat until it is very hot (sprinkle a few drops of water into the pan and look for immediate sizzle). Add the chicken and cook for 7-8 minutes on each side, or until thoroughly cooked. If it is still slightly pink in the center, cook for longer. Remove the chicken and set it aside.
3. Add the mango slices to the pan and cook for 2 minutes on each side. Remove and set aside.
4. Meanwhile, arrange the salad greens in a salad bowl and sprinkle over the onion, beet, radishes, and walnut halves.
5. Put the walnut oil, mustard, lemon juice, and salt and pepper in a screw-top jar and shake until well-blended. Pour over the salad and sprinkle with the sesame seeds.
6. Arrange the mango and salad on a serving plate and top with the chicken breast and a few salad greens.
5 mins to prepare, 30 mins chilling, 15 mins cooking time
Serves: 4
Ingredients
4 skinless, boneless chicken breasts, about 5 oz/140g each
4 tsp Cajun seasoning
2 tsp corn oil
1 ripe mango, peeled, seeded, and cut into thick slices
7 oz/200g mixed salad greens
1 red onion, thinly sliced and cut into half
6 oz/175 g cooked beet, diced
3 0z/85g radishes, sliced
3/8 cup walnut halves
4 tbsp walnut oil
1-2 tsp Dijon mustard
1 tbsp lemon juice
salt and pepper
2 tbsp sesame seeds
1. Make 3 diagonal slashes across each chicken breast. Put the chicken into a shallow dish and sprinkle all over with the Cajun seasoning. Cover and let chill for at least 30 minutes.
2. When ready to cook, brush a stove-top grill pan with the corn oil over the chicken. Heat the pan under high heat until it is very hot (sprinkle a few drops of water into the pan and look for immediate sizzle). Add the chicken and cook for 7-8 minutes on each side, or until thoroughly cooked. If it is still slightly pink in the center, cook for longer. Remove the chicken and set it aside.
3. Add the mango slices to the pan and cook for 2 minutes on each side. Remove and set aside.
4. Meanwhile, arrange the salad greens in a salad bowl and sprinkle over the onion, beet, radishes, and walnut halves.
5. Put the walnut oil, mustard, lemon juice, and salt and pepper in a screw-top jar and shake until well-blended. Pour over the salad and sprinkle with the sesame seeds.
6. Arrange the mango and salad on a serving plate and top with the chicken breast and a few salad greens.
5 mins to prepare, 30 mins chilling, 15 mins cooking time
Serves: 4
Ingredients
4 skinless, boneless chicken breasts, about 5 oz/140g each
4 tsp Cajun seasoning
2 tsp corn oil
1 ripe mango, peeled, seeded, and cut into thick slices
7 oz/200g mixed salad greens
1 red onion, thinly sliced and cut into half
6 oz/175 g cooked beet, diced
3 0z/85g radishes, sliced
3/8 cup walnut halves
4 tbsp walnut oil
1-2 tsp Dijon mustard
1 tbsp lemon juice
salt and pepper
2 tbsp sesame seeds
Pasta With Cherry Tomatoes
1. Preheat the oven to 400F/200C
2. Bring a large pan of water to boil, add the leeks, and cook for 2 minutes. Add the butternut squash and cook for an additional 2 minutes. Drain in a colander.
3. Mix the curry paste with the oil in a large bowl. Toass the leeks and butternut squash in the mixture to coat thoroughly.
4. Transfer the leeks and butternut squash to a nonstick baking sheet and roast in the oven for 10 minutes until golden brown. Add the tomatoes and roast for an additional 5 minutes.
5. Meanwhile, cook the pasta according to the instructions on the package and drain
6. Put the sauce into a large pan and warm over low heat. Add the leeks, butternut squash, tomatoes, and cilantro and stir in the warm pasta. Mix thoroughly and serve.
15 mins to prepare, 25 mins to cook
Serves: 4
Ingredients
5 1/2 oz/150g baby leeks, cut into 3/4-inch slices
6 oz/175g, peeled weight,butternut squash, seeded and cut into 3/4 inch chucks
1 1/2 tbsp medium curry paste
1 tsp canola or veg oil
6 oz/175 cherry tomatoes
9 oz/250g dried pasta
1 1/4 cups White Sauce
2 tbsp chopped fresh cilantro leaves
1. Preheat the oven to 400F/200C
2. Bring a large pan of water to boil, add the leeks, and cook for 2 minutes. Add the butternut squash and cook for an additional 2 minutes. Drain in a colander.
3. Mix the curry paste with the oil in a large bowl. Toass the leeks and butternut squash in the mixture to coat thoroughly.
4. Transfer the leeks and butternut squash to a nonstick baking sheet and roast in the oven for 10 minutes until golden brown. Add the tomatoes and roast for an additional 5 minutes.
5. Meanwhile, cook the pasta according to the instructions on the package and drain
6. Put the sauce into a large pan and warm over low heat. Add the leeks, butternut squash, tomatoes, and cilantro and stir in the warm pasta. Mix thoroughly and serve.
15 mins to prepare, 25 mins to cook
Serves: 4
Ingredients
5 1/2 oz/150g baby leeks, cut into 3/4-inch slices
6 oz/175g, peeled weight,butternut squash, seeded and cut into 3/4 inch chucks
1 1/2 tbsp medium curry paste
1 tsp canola or veg oil
6 oz/175 cherry tomatoes
9 oz/250g dried pasta
1 1/4 cups White Sauce
2 tbsp chopped fresh cilantro leaves
Dinner
Corn & Green Bean-Filled Potato
1. Preheat the oven to 375F/190C. Scrub the sweet potatoes and piece the skin of each potato with a sharp knife several times. Arrange on a baking sheet and bake in the preheated oven for 1-1 1/4 hours, or until soft and tender when pierced with the point of a sharp knife. Keep warm.
2. When the potatoes are cooked, bring a pan of water to a boil, add the fava beans and corn, and return to a boil. Reduce the heat, cover, and let simmer for 5 minutes. Trim the green beans, cut in half, and add to the pan. Return to a boil, then reduce the heat, cover, and let simmer for 3 minutes, or until the green beans are just tender.
3. Blend the oil with the vinegar in a small bowl and season to taste with pepper. Drain the corn and beans, return to the pan, ad the tomatoes, and pour the dressing over. Add the torn basil leaves and mix well.
4. Remove the sweet potatoes from the oven, cut in half lengthwise, and open up. Divide the corn and bean filling between the potatoes and serve at once, garnished with basil leaves.
10 mins to prepare, 1hr to cook
Serves: 4
Ingredients
4 red-fleshed sweet potatoes
1 cup frozen fava beans
3/4 cup forzen corn kernels
4 oz/115g fine long green beans
5 oz/140g fresh tomatoes, chopped
t tbsp olive oil
1 tbsp balsamic vinegar
freshly ground black pepper
2 tbsp torn fresh basil leaves, plus extra leaves to garnish
1. Preheat the oven to 375F/190C. Scrub the sweet potatoes and piece the skin of each potato with a sharp knife several times. Arrange on a baking sheet and bake in the preheated oven for 1-1 1/4 hours, or until soft and tender when pierced with the point of a sharp knife. Keep warm.
2. When the potatoes are cooked, bring a pan of water to a boil, add the fava beans and corn, and return to a boil. Reduce the heat, cover, and let simmer for 5 minutes. Trim the green beans, cut in half, and add to the pan. Return to a boil, then reduce the heat, cover, and let simmer for 3 minutes, or until the green beans are just tender.
3. Blend the oil with the vinegar in a small bowl and season to taste with pepper. Drain the corn and beans, return to the pan, ad the tomatoes, and pour the dressing over. Add the torn basil leaves and mix well.
4. Remove the sweet potatoes from the oven, cut in half lengthwise, and open up. Divide the corn and bean filling between the potatoes and serve at once, garnished with basil leaves.
10 mins to prepare, 1hr to cook
Serves: 4
Ingredients
4 red-fleshed sweet potatoes
1 cup frozen fava beans
3/4 cup forzen corn kernels
4 oz/115g fine long green beans
5 oz/140g fresh tomatoes, chopped
t tbsp olive oil
1 tbsp balsamic vinegar
freshly ground black pepper
2 tbsp torn fresh basil leaves, plus extra leaves to garnish
Nutrition Facts
Calories 360 kcal
Protein 11g
Carbs 70g
Sugar 23g
Fat 6g
Fiber 15g
Salt 1g
Calories 360 kcal
Protein 11g
Carbs 70g
Sugar 23g
Fat 6g
Fiber 15g
Salt 1g
Salmon Fillet
1. Preheat the oven to 375F/190C. Place the fillets on a cutting board and drizzle with a little oil. Season to taste with pepper. Heat a skillet and cook the fish, nonskin-side down first, until browned. Turn over to brown the other side. Transfer the fish to a roasting pan and cook in the oven for 10-12 minutes, until the fish flakes easily. Melt the butter in a small pan, then let stand until separated. Pour off the clear, clarified butter into a separate pan, and discard the white salty residue.
2. Cook the asparagus for 2-3 minutes in boiling water. Drain, rinse under cold running water, drain again, and set aside.
3. Add the tomatoes, dill and lemon rind to a bowl and mix. Divide the asparagus and salmon between 4 plates, spoon some of the tomato dressing over each one, and serve.
30 mins to prepare, 30 mins to cook
Serves: 4
Ingredients
4 salmon fillets, about 6oz 175g each, trimmed
1 tbsp olive oil
pepper
4 oz/115g 2 bunches asparagus
6 tomatoes, peeled, seeded and chopped
1 tbsp chopped fresh dill
grated rind of 1 lemon
1. Preheat the oven to 375F/190C. Place the fillets on a cutting board and drizzle with a little oil. Season to taste with pepper. Heat a skillet and cook the fish, nonskin-side down first, until browned. Turn over to brown the other side. Transfer the fish to a roasting pan and cook in the oven for 10-12 minutes, until the fish flakes easily. Melt the butter in a small pan, then let stand until separated. Pour off the clear, clarified butter into a separate pan, and discard the white salty residue.
2. Cook the asparagus for 2-3 minutes in boiling water. Drain, rinse under cold running water, drain again, and set aside.
3. Add the tomatoes, dill and lemon rind to a bowl and mix. Divide the asparagus and salmon between 4 plates, spoon some of the tomato dressing over each one, and serve.
30 mins to prepare, 30 mins to cook
Serves: 4
Ingredients
4 salmon fillets, about 6oz 175g each, trimmed
1 tbsp olive oil
pepper
4 oz/115g 2 bunches asparagus
6 tomatoes, peeled, seeded and chopped
1 tbsp chopped fresh dill
grated rind of 1 lemon
Nutrition Facts
Calories 380 kcal
Protein 39g
Carbohydrates 6g
Sugar 5g
Fat 23g
Fiber 3g
Salt 1g
Calories 380 kcal
Protein 39g
Carbohydrates 6g
Sugar 5g
Fat 23g
Fiber 3g
Salt 1g
Roast Beef Salad
1. Preheat the oven to 425F/220C. Rub the beef with pepper to taste and Worcestershire sauce. Heat 2 tablespoons of the oil in a small roasting pan over high heat, add the beef, and sear on all sides. Transfer the dish to the preheated oven and roast for 30 minutes. Remove and let cool.
2. Bring a large pan of water to a boil, add the beans, and cook for 5 minutes, or until just tender. Remove with a slotted spoon and refresh the beans under cold running water. Drain and put into a large bowl.
3. Return the bean cooking water to a boil, add the pasta, and cook for 11 minutes, or until tender. Drain and return to the saucepan.
4. Add the pasta to the beans with the onions, radicchio leaves and olives in a serving dish or salad bowl and arrange some thinly sliced beef on top.
5. Whisk the dressing ingredients together in a separate bowl, then pour over the salad and serve at once with extra sliced beef.
10 - 15 mins to prepare, 45 - 50 mins to cook
Serves: 4
Ingredients
21 oz/600 g beef fillet, trimmed of any visible fat
pepper
2 tsp Worcestershire sauce
2 tbsp olive oil
14 oz/400 g green beans
3 1/2 oz/100g small pasta, such as orecchiette
2 red onions, finely sliced
1 large head radicchio
generous 1/4 cup of green
olives, pitted
Dressing
1 tsp Dijon mustard
2 tbsp white wine vinegar
3 tbsp olive oil
1. Preheat the oven to 425F/220C. Rub the beef with pepper to taste and Worcestershire sauce. Heat 2 tablespoons of the oil in a small roasting pan over high heat, add the beef, and sear on all sides. Transfer the dish to the preheated oven and roast for 30 minutes. Remove and let cool.
2. Bring a large pan of water to a boil, add the beans, and cook for 5 minutes, or until just tender. Remove with a slotted spoon and refresh the beans under cold running water. Drain and put into a large bowl.
3. Return the bean cooking water to a boil, add the pasta, and cook for 11 minutes, or until tender. Drain and return to the saucepan.
4. Add the pasta to the beans with the onions, radicchio leaves and olives in a serving dish or salad bowl and arrange some thinly sliced beef on top.
5. Whisk the dressing ingredients together in a separate bowl, then pour over the salad and serve at once with extra sliced beef.
10 - 15 mins to prepare, 45 - 50 mins to cook
Serves: 4
Ingredients
21 oz/600 g beef fillet, trimmed of any visible fat
pepper
2 tsp Worcestershire sauce
2 tbsp olive oil
14 oz/400 g green beans
3 1/2 oz/100g small pasta, such as orecchiette
2 red onions, finely sliced
1 large head radicchio
generous 1/4 cup of green
olives, pitted
Dressing
1 tsp Dijon mustard
2 tbsp white wine vinegar
3 tbsp olive oil
Nutrition Facts
Calories 471 kcal
Protein 38g
Carbs 29g
Sugar 8g
Fat 23g
Fiber 5g
Salt 1g
Calories 471 kcal
Protein 38g
Carbs 29g
Sugar 8g
Fat 23g
Fiber 5g
Salt 1g
Dessert
Carrot Bars
1. Preheat the oven to 350F/180C. Lightly oil and line a 10 x 8 inch / 25 x 20 cm shallow, rectangular baking pan with parchment paper.
2. Cream the butter and sugar together in a bowl until light and fluffy, then gradually beat in the eggs, adding a little flour after each addition.
3. Add all the remaining ingredients, except the slivered almonds. Spoon the mixture into the prepared pan and smooth the top. Sprinkle with the slivered almonds.
4. Bake in the preheated oven for 35-45 minutes, or until the mixture is cooked and a skewer inserted into the center comes out clean.
10 mins to prepare, 35-45 mins to cook and cool
Serves: 14-16 bars
Ingredients
corn oil
6 oz/175g unsalted butter
3/8 cup (packed) brown sugar
2 eggs, beaten
1/2 cup self-rising
whole-wheat flour, sifted
1 tsp baking powder, sifted
1 tsp ground cinnamon, sifted
11/8 cups ground almonds
1/2 cup no-soak dried apricots, finely chopped
3/8 cup toasted chopped hazelnuts
1 tbsp slivered almonds
1. Preheat the oven to 350F/180C. Lightly oil and line a 10 x 8 inch / 25 x 20 cm shallow, rectangular baking pan with parchment paper.
2. Cream the butter and sugar together in a bowl until light and fluffy, then gradually beat in the eggs, adding a little flour after each addition.
3. Add all the remaining ingredients, except the slivered almonds. Spoon the mixture into the prepared pan and smooth the top. Sprinkle with the slivered almonds.
4. Bake in the preheated oven for 35-45 minutes, or until the mixture is cooked and a skewer inserted into the center comes out clean.
10 mins to prepare, 35-45 mins to cook and cool
Serves: 14-16 bars
Ingredients
corn oil
6 oz/175g unsalted butter
3/8 cup (packed) brown sugar
2 eggs, beaten
1/2 cup self-rising
whole-wheat flour, sifted
1 tsp baking powder, sifted
1 tsp ground cinnamon, sifted
11/8 cups ground almonds
1/2 cup no-soak dried apricots, finely chopped
3/8 cup toasted chopped hazelnuts
1 tbsp slivered almonds
Nutrition Facts
Calories 221 kcal
Protein 4g
Carbs 15g
Sugar 12g
Fat 17g
Fiber 2g
Salt 1g
Calories 221 kcal
Protein 4g
Carbs 15g
Sugar 12g
Fat 17g
Fiber 2g
Salt 1g
Summer Fruit Slush
1. Pour the orange juice, lime juice, and sparkling water into a food processor and process gently until combined.
2. Add the summer fruits and ice cubes. Process until a slushy consistency has been reached.
3. Pour the mixture into a glass, and decorate with whole raspberries and blackberries on toothpicks. Then serve.
5 mins to prepare, 0 mins to cook
Serves: 2
Ingredients
4 tbsp orange juice
1 tbsp lime juice
scant 1/2 cup sparkling water
2 1/3 cups frozen fruits (raspberries,
blackberries and strawberries etc.)
4 ice cubes
DECORATION
fresh whole berries
toothpicks
1. Pour the orange juice, lime juice, and sparkling water into a food processor and process gently until combined.
2. Add the summer fruits and ice cubes. Process until a slushy consistency has been reached.
3. Pour the mixture into a glass, and decorate with whole raspberries and blackberries on toothpicks. Then serve.
5 mins to prepare, 0 mins to cook
Serves: 2
Ingredients
4 tbsp orange juice
1 tbsp lime juice
scant 1/2 cup sparkling water
2 1/3 cups frozen fruits (raspberries,
blackberries and strawberries etc.)
4 ice cubes
DECORATION
fresh whole berries
toothpicks
Nutrition Facts
Calories 59 kcal
Protein 2g
Carbs 13g
Sugar13g
Fat 0g
Fiber 2g
Salt 0g
Calories 59 kcal
Protein 2g
Carbs 13g
Sugar13g
Fat 0g
Fiber 2g
Salt 0g
Nutrition Facts
Calories 291 kcal
Protein 12g
Carbs 63g
Sugar 10g
Fat 3g
Fiber 1g
Salt 4g
Calories 291 kcal
Protein 12g
Carbs 63g
Sugar 10g
Fat 3g
Fiber 1g
Salt 4g
Nutrition Facts
Calories 231 kcal
Protein 9g
Carbs 24g
Fat 12g
Fiber 12g
Salt 2g
Calories 231 kcal
Protein 9g
Carbs 24g
Fat 12g
Fiber 12g
Salt 2g
Nutrition Facts
Calories 425 kcal
Protein 52g
Carbs 15g
Sugar 13g
Fat 17g
Saturates
Fiber 4g
Salt 1g
Calories 425 kcal
Protein 52g
Carbs 15g
Sugar 13g
Fat 17g
Saturates
Fiber 4g
Salt 1g
Yogurt & Cucumber Dip
1. Peel, then coarsely grate the cucumber. Place them in a sieve and squeeze out as much of the water as possible. Then put the cucumber into a bowl.
2. Add the yogurt, garlic, and chopped mint to the cucumber and season with pepper. Mix well together and chill in the refrigerator for about 2 hours prior to serving.
3. To serve, stir the cucumber and yogurt dip and transfer to a serving bowl. Sprinkle with salt and accompany with warmed pita bread.
10 mins to prepare + chilling time
Serves: 4
Ingredients
1 small cucumber
1 1/4 cups of Greek Yogurt
1 large garlic clove, crushed
1 tbsp chopped mint or dill
salt and pepper
warm pita bread, to serve
1. Peel, then coarsely grate the cucumber. Place them in a sieve and squeeze out as much of the water as possible. Then put the cucumber into a bowl.
2. Add the yogurt, garlic, and chopped mint to the cucumber and season with pepper. Mix well together and chill in the refrigerator for about 2 hours prior to serving.
3. To serve, stir the cucumber and yogurt dip and transfer to a serving bowl. Sprinkle with salt and accompany with warmed pita bread.
10 mins to prepare + chilling time
Serves: 4
Ingredients
1 small cucumber
1 1/4 cups of Greek Yogurt
1 large garlic clove, crushed
1 tbsp chopped mint or dill
salt and pepper
warm pita bread, to serve
Nutrition Facts
Calories 45 kcal
Protein 4g
Carbs 6g
Sugar 6g
Fat 1g
Fiber 0g
Salt 0g
Calories 45 kcal
Protein 4g
Carbs 6g
Sugar 6g
Fat 1g
Fiber 0g
Salt 0g
Breakfast
Lunch
Dinner
Dessert
Summer Fruit Slush
Salmon Fillet
Cajun Chicken Salad
Baked Eggs With Spinach
Breakfast
Lunch
Dinner
Dessert
Yogurt Fruit &Nut Treat
Past with Cherry Tomatoes
Roast Beef Salad
Yogurt & Cucumber Dip