Marinated Prawn Salad

Don't be put off by the prawns - once the shells are off this healthy recipe will be ready in a matter of
minutes!
Serves 4
Ingredients: 20 large, raw shell-on prawns, 1 small garlic clove crushed, juice of 2 limes, 2tbsp vegetable
oil, walnut-sized piece of fresh ginger grated, 1tsp sugar, 1tsp fish sauce, mixed salad leaves, 1 ripe
mango chopped, 2tbsp sweet chilli sauce, 2 spring onions chopped, fresh coriander chopped, 2 limes, to
serve
Method:
1. Prepare the prawns. With the legs facing upwards make a cut from one end to the other, leaving the tail
attached to hold the two halves together. Open out to expose the flesh.
2. Mix together the garlic, the juice of one lime, the vegetable oil and half of the grated ginger. Pour over
the prawns and toss together to coat. Leave to marinate for an hour.
3. To make the dressing, mix together the remaining lime juice and ginger with the sugar and fish sauce.
4. Cook the prawns on a barbecue, under a hot grill or on a griddle until they become opaque, toss the
mango in the chilli sauce and sprinkle over the leaves with the prepared dressing.
5. Put the hot prawns on top, scatter with the spring onions and coriander and serve with half a lime for
squeezing.
Recipe by: Janet Smith

Dukan Diet Salmon and Broccoli Tabbouleh

A light delicious dinner-and it's super quick to make!
Serves 1
Ingredients: 2 tbsp couscous, 40g broccoli florets, small handful parsley chopped, small handful mint
chopped, 2 spring onions trimmed and sliced, grated zest of lime seasoning, 1 salmon fillet
Method:
1. Place the couscous in a bowl and pour over 2 tbsp boiling water and leave to stand for 10 minutes.
2. Steam or blanch the broccoli on boiling water then refresh under cold running water.
3. Fluff the couscous with a fork the stir in the chopped herbs, spring onion, lime zest, broccoli and
seasoning.
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4. Grill the salmon fillet to your liking and serve with the couscous.
5. Alternatively you could flake the fish and stir into the tabbouleh to serve.

Big Mushroom Salad

One of Antonio Carlucccio's favourite vegitarian recipes, the big mushroom salad is a great alternative
lettuce leaves if you fancy something a bit more hearty for supper.
Serves 4
Ingredients: 1kg mixed mushrooms (Judas' ear, puffball, honey fungus, agarics, oysters, horn of plenty,
etc), cleaned weight, 1.5l water, 55g salt, 500ml white wine vinegar, 8tbsp olive oil, 2 garlic cloves,
sliced, 2 slices fresh red chilli, 1tbsp each finely chopped parsley and coriander, 1 lemon ? salt and pepper
to taste
Method:
1. Any kind of mushrooms can go into this salad so be inventive. Clean them as appropriate, and cut to
roughly the same size.
2. Bring the water to the boil and add the salt and the vinegar.
3. Add the mushrooms and cook for 10 minutes. Drain well and cool.
4. In a pan, heat the oil, and fry the garlic and chilli to soften.
5. Add the mushrooms, heat through, and taste for seasonings. Stir in the herbs and serve immediately,
sprinkled with lemon juice.
Recipe by: Antonio Carlucccio
Roasted Carrot, Spinach and Feta Salad
Try this roasted carrot, spinach and feta for a delicious, yet healthy lunch. And the best bit? It counts as
two of your 5-a-day, contains over a third of your recommended daily allowance of vitamin C, and comes
in at just 280 calories.
Serves 4
Ingredients: 450g carrots chopped, 1 red onion cut into wedges. 1 red pepper deseeded and cut into
wedges, 60ml/4tbsp olive oil, 2 whole cloves garlic3tbsp pumpkin seeds, 1tsp cumin seeds, juice half a
lemon, 1 tsp runny honey, 100g baby spinach leaves, 100g feta cheese crumbled, 2tbsp chopped fresh
min, leaves, salt and freshly ground black pepper
Method:
1. Preheat the oven to 220C/Fan 200C/Gas Mark 7. Place the carrots, onion, pepper and half the oil in a
large roasting tin. Season well. Toss together until everything is coated in oil. Roast for 15 mins. Stir in
the seeds and garlic and roast for a further 10 mins until the carrots are just tender but still have a bit of
bite.
2. Remove the vegetables from the oven and remove the garlic cloves. On a chopping board, slip the
garlic from the papery skin and using the blade of a knife work it to a smooth paste. Put the garlic paste in
a small bowl with the remaining oil, lemon juice and honey and whisk together with a fork. Season to
taste with salt and pepper.
3. Empty the spinach leaves into a large serving bowl, then add the roasted vegetables, feta cheese,
chopped mint and pour over the dressing. Toss lightly together until mixed.
Recipe from: British Carrots

One-Tray Baked Cod Provenal

Before you read this recipe, take a look at the photo. Don't you want a dose of all that sunny Provencal
flavour right now? Even better, it's one of the simplest healthy recipes you'll come across...
Serves 2
Ingredients: 1 red pepper, seeded and cut into wedges, 1 yellow pepper, seeded and cut into wedges, 1
courgette thickly sliced, 1 red onion, peeled and sliced, 1-cal cooking spray, 2 x 150g cod fillets skin
removed, 100g cherry tomatoes, 30g drained and rinsed pitted black olives, zest and juice of lemon, 1
tbsp fresh oregano or thyme leaves, salt and pepper
Method:
1. Heat the oven to 200C/400F/Gas mark 6. Place the chopped peppers, courgette and onion in a
shallow baking dish. Spray with a little 1-cal cooking spray, season well with salt and pepper and roast for
10 minutes.
2. Place the cod fillets on top, season and spray with 1-cal cooking spray. Scatter the tomatoes, olives and
lemon zest around the fish, and squeeze over the lemon juice. Sprinkle with the herbs, season again, and
bake for 8?10 minutes, until the cod has just turned a denser white colour (this shows it?s cooked). Scatter
with the olives and serve immediately.
Recipe from: The Ultimate 5:2 Diet Recipe Book (Easy, Calorie Counted Fast Day Meals You'll Love), by
Kate Harrison, 6.99

Weston's Yvonne Bishop-Weston's Power Salad Salad

Not only does this delicious, healthy treat take no time at all to prepare, it also comes in at under 200
calories. YUM.
Serves 1-2
Ingredients: For the dressing - 50g natural organic yogurt or soya yogurt, 4g fresh dill chopped, 10g
horseradish, 2 tablespoons fresh lemon juice
For the salad - 2 Omega-3 eggs hard boiled or poached, 80g cooked beetroot chopped, 60g yellow pepper
chopped, 40g sprouted beans and lentils, 2 handfuls of mixed leaves, 6 walnut halves, Rock salt to taste
Serve with - 1 slice of rye toast topped with half a small avocado black pepper and lemon juice or with
houmous or tahini
Method:
1. Mix the dressing ingredients together.
2. Boil the eggs (we like the yolks to be a little soft and ever so slightly runny but you should cook them
to your taste).
3. Place the leaves on a plate. Mix the beetroot, peppers and sprouted beans and place on the leaves. Cut
the egg into halves and place on the beetroot mix with the walnuts
4. Top with the dressing and serve immediately.
5. Toast the rye bread and add the topping of your choice
Recipe from: lovebeetroot.co.uk
Baby spinach, chicken and pine nut barley salad
Drizzly evenings are all too common, and this hearty warm salad is the perfect antidote to the overcast
weather we've been experiencing of late. Yum!
Serves 4
Ingredients: 100g pearl barley, 3 Sheepdrove chicken fillets, boneless and skin removed (or alternative
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chicken fillets, 250g baby spinach leaves, small bunch of parsley, chopped, small bunch of mint, chopped,
200g cherry tomatoes, 100g pine nuts, toasted, juice of 1 lemon, 4tbsp extra virgin olive oil, a handful of
dry berries,sea salt and pepper
Method:
1. Pre-heat oven to 200C. Place the pearl barley in about a litre of hot water and cook on a medium heat
for about 20 minutes until soft. Drain and discard the water
2. Place the tomatoes in the pre-heated oven, drizzle with 2tbsp of olive oil and roast them for 25 minutes.
3. Heat the remaining olive oil in a non-stick pan and add the chicken. Season with sea salt and pepper
and cook for about 4. minutes on each side until the chicken is cooked through. Set aside to cool.
5. Place the barley, spinach, parsley, mint, tomatoes and pine nuts in a large bowl and mix gently.
6. Slice the chicken and add to the salad along with the lemon juice. Season to taste, toss gently and
serve immediately

Dr Dukan's Turkey Butternut & Spinach Curry

A healthy twist on your normal curry dish, courtesy of diet guru, Dr Dukan.
Serves 4-6
Ingredients: 1 small onion peeled and chopped, 1 garlic clove chopped, 2 cm piece root ginger peeled and
chopped, 1 tsp korma spice, handful coriander leaves, 1 red onion peeled and chopped, 300g turkey
breast meat cut into strips, 450g butternut chopped, 150g baby spinach leaves, 1 tsp cornflour, 1 tsp soy
sauce, 2 tbsp sweetener, 2 tbsp fat free natural yoghurt
Method:
1. Place the onion, garlic, ginger, korma spice and coriander leaves in to a blender and blend until smooth.
2. Heat the curry paste in a wok or large frying pan and cook the turkey strips and red onion for 2-3
minutes before adding the butternut and 450 ml water. Bring to the boil then simmer for 15-18 minutes,
until the butternut is tender.
3. Stir in the spinach.
4. Mix together the cornflour, soy sauce sweetener and 100 ml water. Add to the curry and stir until the
curry starts to thicken. Stir in the yoghurt and serve.
Recipe from: Dr Dukan
Radish, Avocado and Pumpkin Salad
'This is a quick and easy, but incredibly nutritious midweek supper,' Lowri explains. 'Avocado and
pumpkin seeds are both packed full of healthy omega 3 fats which are great for your heart, skin and
brain.' Healthy recipes don't come much easier than this...
Serves 1
Ingredients: For the dressing - 1 tbsp extra virgin olive oil, tsp Dijon mustard, 2 tsp lemon juice, Salt
and pepper
For the salad - 8 mixed radishes quartered, 1 Little Gem lettuce, broken into leaves, 1 tbsp frozen peas,
defrosted, avocado, peeled and sliced, squeeze of lemon juice, 1 tbsp pumpkin seeds, toasted in a dry
frying pan, salt and pepper
Method:
1. Mix together the dressing ingredients in a screw top jar. Shake and set aside.
2. Assemble the salad ingredients onto a plate. Squeeze the lemon juice over the avocado to prevent it
browning and set aside.
3. Drizzle over the dressing and serve.
Recipe from: loveradish.co.uk
Chilean Pink Lady Apple Rice Salad
The perfect light lunch or supper dish, this healthy recipe has a wonderful smokey flavour, without all the
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calories.
Serves 2
Ingredients: 100g long grain and wild rice, 2 shallots diced, 1/2 sweet pointed Romano pepper, deseeded
and finely sliced, 1 celery stick, diced, 1 Pink Lady apple, cored and diced, 1 tomato finely diced, 15 g
raisins, 2 tbsp chopped fresh coriander, 1/2 tsp mild chilli powder, 2 tsp chipotle paste, 2 tbsp 0 % fat
Greek yoghurt
Method:
1. Bring a saucepan of water to the boil and add the rice. Stir with a fork and bring back to the boil.
Gently simmer for 15-18 minutes or according to pack instructions until cooked.
2. Drain in a sieve and rinse in cold water. Drain again thoroughly and put into a large bowl.
3. Add all the remaining ingredients and gently mix until combined. Check seasoning and serve
Recipe From: pinkladyapples.co.uk
Middle Eastern Tenderstem Cous Cous
With combined prep and cooking time coming in at 20minutes, food recipes doesn't come much faster
than this Serves 4
Ingredients: 400ml vegetable stock (bouillon powder), 200g couscous, 4 tbsp extra virgin olive oil,
1heaped tsp English Provender Very Lazy Garlic, 1tsp English Provender Very Lazy Red Chillies, 1-2 tsp
Baharat seasoning, to taste
80g raisins, 90g ready-toasted pine nuts, Salt and freshly ground black pepper
200g Tenderstem broccoli, each stem cut into 3 pieces
Method:
1. Prepare the stock in a mixing bowl by stirring the bouillon powder in 400ml boiling water. Tip in the
couscous, stir well, cover with clingfilm and set aside for 10 minutes.
2. In a separate bowl, stir together the olive oil, garlic, chilli and Baharat seasoning. Add the raisins and
pine nuts, mix thoroughly. Season to taste with salt and freshly ground black pepper and set aside.
3. Steam the Tenderstem for 5 minutes until soft but with a little bite.
4. Tip the cooked Tenderstem into the couscous, pour over the dressing and mix together.
5. Serve immediately whilst still warm, or pack into tubs and chill in the fridge for a super healthy packed
lunch.
Recipe from: tenderstem.co.uk
Marinated Chicken and Mango Salad
Light eating need never be a problem with this delicious and refreshing healthy recipe combination.
Serves 4
Ingredients: 5 tbsp mango juice drink, 1 tsp cumin seeds, grated rind and juice of 1 lime, small bunch
coriander chopped,
7 tbsp extra virgin olive oil, 4 chicken breasts, 1 ripe mango, peeled, stoned and diced, 1 small red onion
finely chopped, 1 red chilli deseeded and finely chopped, 6 pepperdew peppers chopped, 8 cherry
tomatoes quartered, 100g wild rocket,1 tbsp wine vinegar, 1 tsp dijon mustard, pinch sugar, salt and
pepper
Method:
1. Toast the cumin seeds in a dry frying pan until you start to smell the aroma. Mix the cumin seeds in a
shallow dish with 3 tbsp mango juice drink, lime rind and juice, coriander and 1 tbsp olive oil. Season
with salt and pepper.
2. Score the chicken, add to the dish and coat thoroughly with the marinade. Cover and chill for at least 1
hour or overnight. Once marinating time is complete, grill the chicken, turning occasionally for 15
minutes or until cooked through.
3. Mix the mango, red onion, red chilli, peppers, cherry tomatoes and wild rocket together in a large bowl
and set aside.
4. To make the dressing, whisk the olive oil, wine vinegar, mustard and remaining mango juice drink
together and season.
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5. When ready to serve, slice the chicken and add to the salad. Drizzle over the dressing and toss gently.
Divide onto four plates and serve.
Recipe by: Rubicon
Chorizo, Sweet Potato & Mushroom Salad With A Chilli And Lemon Dressing
This scrumptious healthy recipe is packed with flavour and a balance of different tastes. The perfumed
heat of the sauce is mellowed by the caramelized sweetness of the sweet potato, and the saltiness of the
chorizo complements the two.
Serves 4
Ingredients: 2 medium sweet potatoes,washed and cut into chunks, 2 tbs olive oil, 2 tsp paprika, 2 tsp
garlic, 200g chorizo sliced, 275g oyster or flat field mushrooms sliced, 1 lemon, zest and juice, 4 spring
onions, finely sliced, 2 tbs flat leaf parsley or fresh parsley, 1 bag rocket leaves, 12 tsp sugar, 2 tbs extra
virgin olive oil, pinch of crushed chillies, sea salt and black pepper
Method:
1.Pre-heat the oven to 200oC, 400oF, Gas Mark 6. Place the sweet potato on a roasting tray and drizzle
with 1 tbs olive oil, sprinkle over 1 tsp paprika, season and roast in the oven for 25-30 minutes, or until
soft and caramelised.
2.Heat the remaining olive oil and fry the garlic gently. Add the chorizo and fry for 1-2 minutes.
3.Add the mushrooms and cook quickly on a high heat for a further 3-4 minutes, stirring frequently.
4. Sprinkle in the remaining paprika and the juice of 12 the lemon. Transfer to bowl and stir in the spring
onions, 1 tbs parsley, the cooked sweet potato and the rocket.
5.To make the dressing, mix the lemon zest, remaining lemon juice, sugar, extra virgin olive oil and
crushed chillies together. Season to taste. 8. Place the salad on a serving plate, drizzle over the dressing
and serve immediately.
Recipe by: Schwartz
Dr Dukan's Healthy Fish and Chips
Yes you really can eat fish and chips with Dr Dukan's healthy recipe...
Serves 1
Ingredients: 125g butternut, peeled and cut into chips, 1 large carrot, peeled and cut into chips, 3 tbsp
Dukan oat meal, 1 tbsp chopped tarragon, 1 tsp chopped parsley, 1 cod loin, 2 tbsp cornflour, 1 egg,
beaten, 2 tbsp natural fat free yoghurt
tbsp capers
Method:
1. reheat the oven to 200C (400F) Gas Mark 6.
2. Steam the butternut and carrots for 5-6 minutes. Mix together 2 tbsp of the oat bran with the chopped
tarragon and 1 tbsp with the chopped parsley. Season both well.
3. Dip the cod loin first into the cornflour, then the egg and finally the oat bran and tarragon. Place on a
baking sheet.
4. Toss the steamed chips in the oat bran and parsley mix and place alongside the fish on the baking sheet.
Bake for 12-14 minutes, until the fish is cooked through.
5. Meanwhile, chop the capers and stir into the yoghurt.
6. Serve the fish and chips with the capered yoghurt on the side.
Recipe from: Dr Dukan
Roasted Carrot, Spinach and Feta Salad
Try this roasted carrot, spinach and feta for a delicious, yet healthy lunch. And the best bit? It counts as
two of your 5-a-day, contains over a third of your recommended daily allowance of vitamin C, and comes
in at just 280 calories.
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Serves 4
Ingredients: 450g carrots chopped, 1 red onion cut into wedges. 1 red pepper deseeded and cut into
wedges, 60ml/4tbsp olive oil, 2 whole cloves garlic3tbsp pumpkin seeds, 1tsp cumin seeds, juice half a
lemon, 1 tsp runny honey, 100g baby spinach leaves, 100g feta cheese crumbled, 2tbsp chopped fresh
min, leaves, salt and freshly ground black pepper
Method:
1. Preheat the oven to 220C/Fan 200C/Gas Mark 7. Place the carrots, onion, pepper and half the oil in a
large roasting tin. Season well. Toss together until everything is coated in oil. Roast for 15 mins. Stir in
the seeds and garlic and roast for a further 10 mins until the carrots are just tender but still have a bit of
bite.
2. Remove the vegetables from the oven and remove the garlic cloves. On a chopping board, slip the
garlic from the papery skin and using the blade of a knife work it to a smooth paste. Put the garlic paste in
a small bowl with the remaining oil, lemon juice and honey and whisk together with a fork. Season to
taste with salt and pepper.
3. Empty the spinach leaves into a large serving bowl, then add the roasted vegetables, feta cheese,
chopped mint and pour over the dressing. Toss lightly together until mixed.
Recipe from: British Carrots