yogurt and berry smoothie

How to make yogurt and berry smoothie recipe - Calories per serving 232

Serves 4

Preparation time 5 minutes

Ingredients:
300 ml (½ pint) natural yogurt
500 g (1 lb) fresh or frozen mixed summer berries, defrosted if frozen, plus
extra to decorate
4 tablespoons millet flakes
3 tablespoons clear honey
300 ml (½ pint) cranberry juice

Method:
Place all the ingredients in a food processor or a blender and blitz until smooth.

Pour into 4 glasses, decorate with a few extra whole berries and serve immediately.

For frozen raspberry yogurt slice, blitz 500 g (1 lb) raspberries, 200 g (7 oz) icing sugar, the juice of 1 lemon and 600 ml (1 pint) fat-free Greek yogurt in a food processor or blender. Pour the mixture into a 900 g (2 lb) loaf tin that has been lined with clingfilm, then freeze until solid. Serve sliced with 320 g (11 oz) mixed berries. Calories per serving 374

yogurt and berry smoothie

spiced baked pears

How to make spiced baked pears recipe - Calories per serving 218

Serves 4

Preparation time 10 minutes, Cooking time 35–40 minutes

Ingredients:
4 pears, peeled, halved and cored
125 ml (4 fl oz) apple juice
75 ml (3 fl oz) maple syrup
1 vanilla pod, split in half lengthways
grated rind of 1 lemon
grated rind of 1 orange
5 cardamom pods, bruised
3 star anise
3 cloves
2 tablespoons toasted flaked almonds, to decorate
2 tablespoons fat-free Greek yogurt, to serve

Method:
Place the pears, cut side up, in an ovenproof dish. Pour over the apple juice and maple syrup, then scrape over the seeds from the vanilla pod. Sprinkle with the grated citrus rind and spices. Cover with foil.

Bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 20 minutes, then turn the pears over and cook, covered, for a further 15–20 minutes until tender.

Spoon the pears into 4 serving bowls, pour over the juices and sprinkle with the almonds. Serve with dollops of the yogurt.

For cinnamon porridge with grated pears, place 125 g (4 oz) gluten-free porridge oats and ½ teaspoon ground cinnamon in a pan with 600 ml (1 pint) semi-skimmed milk and cook over a medium heat for 5–6 minutes, stirring constantly, until thick and creamy. Pour into 4 bowls and grate over 4 pears. Serve with a squeeze of lemon juice and sprinkling of ground cinnamon. Calories per serving 279

spiced baked pears

spiced plum hazelnut meringue

How to make spiced plum hazelnut meringue recipe - Calories per serving 274

Serves 8

Preparation time 15 minutes, plus cooling, Cooking time 2 hours

Ingredients:
5 egg whites
250 g (8 oz) caster sugar
100 g (3½ oz) roasted chopped hazelnuts
8 plums, halved and stoned
½ teaspoon mixed spice
2 tablespoons dark muscovado sugar
juice of 1 orange
250 ml (8 fl oz) fat-free Greek yogurt

Method:
Line a baking sheet with nonstick baking paper.

Whisk the egg whites in a large clean bowl until stiff peaks form, then add ½ tablespoon of the caster sugar at a time, whisking well between each addition, until the mixture is very thick and glossy. Fold in the hazelnuts.

Spoon the meringue on to the prepared baking sheet in large dollops that join up to make a circle. Make a shallow dip in the centre with the back of a spoon.

Bake in a preheated oven, 140°C (275°F), Gas Mark 1, for 2 hours until pale golden and crisp. Turn off the oven and leave the meringue inside to cool completely.

Place the plums in a heatproof dish, cut side up, and sprinkle with the mixed spice, brown sugar and orange juice. Cook under a preheated hot grill until bubbling and golden. Leave to cool slightly.

Spoon the yogurt into the centre of the meringue and spoon over the plums to serve.

For plum Eton mess, halve, stone and cut the plums into quarters, then place in a roasting tin and sprinkle with the mixed spice, dark muscovado sugar and orange juice. Roast in a preheated oven, 180°C (350°F), Gas Mark 4 for 15–20 minutes until tender. Leave to cool, then stir in 600 g (1¼ lb) fat-free Greek yogurt and 4 crushed ready-made meringue nests. Divide between 8 bowls and serve sprinkled with 1 tablespoon chopped hazelnuts. Calories per serving 109

spiced plum hazelnut meringue

creamy mango smoothie

How to make creamy mango smoothie recipe - Calories per serving 282

Serves 4

Preparation time 10 minutes

Ingredients:
4 ripe mangoes, peeled and stoned
4 tablespoons natural yogurt
1 banana, chopped
1 litre (1¾ pints) unsweetened soya milk
2 teaspoons clear honey (optional)
ice cubes, to serve

Method:
Place all the ingredients except the honey and ice in a blender or food processor and blend until smooth. Taste for sweetness and add the honey, if required, then blend again.

Pour into 4 tall glasses and serve with ice cubes.

For marinated mango salad, toss together 4 peeled, stoned and chopped mangoes, 2 segmented oranges, 150 g (5 oz) blueberries and 1 tablespoon shredded mint leaves in a non-metallic bowl. Mix together 1 tablespoon clear honey, the grated rind and juice of 2 limes and ¼ teaspoon ground cinnamon in a separate bowl. Pour the marinade over the mango salad and leave to marinate at room temperature for 25 minutes. Divide between 4 bowls and serve each with 1 tablespoon half-fat crème fraîche. Calories per serving 287

creamy mango smoothie

apricot and treacle flapjacks

How to make apricot and treacle flapjacks recipe - Calories per square 226

Makes 12

Preparation time 5 minutes, Cooking time 25 minutes

Ingredients:
100 g (3½ oz) coconut oil, plus extra for greasing
75 g (3 oz) black treacle
20 g (¾ oz) dark muscovado sugar
40 g (1½ oz) golden syrup
235 g (8 oz) gluten-free rolled oats
50 g (2 oz) ready-to-eat dried apricots, chopped
50 g (2 oz) pumpkin seeds
grated rind of 1 orange

Method:
Grease an 18 cm (7 inch) square baking tin with coconut oil.

Melt together the coconut oil, treacle, sugar and syrup in a large saucepan, stirring until the sugar has dissolved. Add the remaining ingredients and mix well. Spoon the mixture into the prepared tin and level the top.

Bake in a preheated oven, 180°C (350°F), Gas Mark 4, for 18–20 minutes until golden. Leave to cool in the tin for 2 minutes before cutting into squares, then leave to cool completely in the tin. Store in an airtight container and eat within 5–6 days.

For festive flapjacks, melt together the coconut oil and sugar with 25 g (1 oz) black treacle and 90 g (3¼ oz) golden syrup, stirring until the sugar has dissolved. Add 230 g (7½ oz) gluten-free rolled oats, 1 tablespoon sultanas, 1 tablespoon mixed peel and 1 teaspoon ground cinnamon and mix well. Spoon into a greased 18 cm (7 inch) square baking tin and level the top. Bake and cut into squares as for Apricot & treacle flapjacks. Calories per square 198

apricot and treacle flapjacks

lemon and raspberry cupcakes

How to make lemon and raspberry cupcakes recipe - Calories per cupcake 290

Makes 12

Preparation time 10 minutes, Cooking time 12–15 minutes

Ingredients:
150 g (5 oz) butter, softened
150 g (5 oz) caster sugar
75 g (3 oz) rice flour
75 g (3 oz) cornflour
1 tablespoon gluten-free baking powder
grated rind and juice of 1 lemon
3 eggs, beaten
125 g (4 oz) raspberries
1 tablespoon gluten-free lemon curd

Method:
Line a large 12-hole muffin tin with large paper muffin cases.

Whisk together all the ingredients except the raspberries and lemon curd in a large bowl. Fold in the raspberries.

Spoon half the sponge mixture into the muffin cases, dot over a little of the lemon curd, then add the remaining sponge mixture.

Bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 12–15 minutes until golden and firm to the touch. Remove from the oven, transfer to a wire rack and leave to cool.

For citrusy muffins, make the sponge mixture as for Lemon & raspberry cupcakes, adding the grated rind of 1 orange. Omit the raspberries and lemon curd and cook as for Lemon & raspberry cupcakes. Mix 150 g (5 oz) icing sugar and 1–2 teaspoons lemon juice in a bowl to make a fairly thick icing and drizzle over the cooled muffins. Decorate with gluten-free lemon and orange jelly sweets, if liked. Calories per muffin 265 (not including sweets)

lemon and raspberry cupcakes

cottage cheese and chive muffins

How to make cottage cheese and chive muffins recipe - Calories per muffin 231

Makes 12

Preparation time 10 minutes, Cooking time 30–35 minutes

225 g (7½ oz) cottage cheese
100 g (3½ oz) gluten-free plain flour
150 g (5 oz) ground almonds
100 g (3½ oz) sun-dried tomatoes, drained and chopped
2 teaspoons chopped chives
1 teaspoon gluten-free baking powder
75 g (3 oz) Parmesan cheese, grated
3 tablespoons sunflower oil
4 large eggs, beaten
1 tablespoon cold water
salt and pepper

Method:
Line a 12-hole muffin tin with paper muffin cases.

Place the cottage cheese, flour, ground almonds, tomatoes, chives, baking powder and half of the cheese in a bowl. Add the oil, eggs and measurement water, season lightly and gently mix together. Do not overmix.

Spoon the batter into the muffin cases and sprinkle with the remaining cheese. Bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 30–35 minutes until risen and golden. Serve warm.

For cottage cheese & chive snacks, mix together ½ tablespoon cottage cheese, 2 tablespoons drained and chopped sun-dried tomatoes and 1 tablespoon chopped chives in a bowl. Divide the mixture between 12 gluten-free oatcakes, then sprinkle each one with ½ teaspoon grated Parmesan cheese and serve immediately. Calories per snack 73

cottage cheese and chive muffins

cheese and herb scones

How to make cheese and herb scones recipe - Calories per scone 222 (not including butter to serve)

Makes 12

Preparation time 15 minutes, Cooking time 15 minutes

Ingredients:
350 g (11½ oz) gluten-free self-raising flour, plus extra for dusting
1 teaspoon gluten-free baking powder
1 teaspoon mustard powder
pinch of cayenne pepper
60 g (2¼ oz) unsalted butter, diced
200 g (7 oz) Cheddar cheese, grated
1 tablespoon chopped chives, or herb of your choice
2 large eggs
5–6 tablespoons buttermilk

Method:
Sift the flour, baking powder, mustard powder and cayenne into a large bowl. Add the butter and rub in with the fingertips until the mixture resembles breadcrumbs. Mix in 175g (6 oz) of the grated cheese and the herbs.

Beat the eggs with the buttermilk in a jug, then mix into the flour to form a soft dough – do not overwork the dough. Turn out on to a lightly floured work surface and roll out to a thickness of 2.5 cm (1 inch). Stamp out 12 scones using a 4–5 cm (2 inch) cutter and place on a baking sheet.

Sprinkle the remaining cheese over the scones and bake in a preheated oven, 220°C (425°F), Gas Mark 7, for 15 minutes until risen and golden. Serve the scones warm, with butter, if liked.

For cheese & herb muffins, mix together 100 g (3½ oz) polenta, 125 g (4 oz) almond flour, 100 g (3½ oz) tapioca flour, 3 teaspoons gluten-free baking powder, ¼ teaspoon paprika, 100 g (3½ oz) grated Cheddar cheese and 2 tablespoons chopped chives. Mix together 125 ml (4 fl oz) sunflower oil, 2 eggs and 225 ml (7½ fl oz) milk, then mix the liquid into dry ingredients to make a batter. Line a 12- hole muffin tin with paper muffin cases and spoon in the mixture. Sprinkle each one with 5 g (¼ oz) grated Cheddar and bake in a preheated oven, 190°C (375°F), Gas Mark 5, for 17–18 minutes until golden. Calories per muffin 351

cheese and herb scones

vegetable and feta fritters

How to make vegetable and feta fritters recipe - Calories per serving 207

Serves 4

Preparation time 10 minutes, Cooking time 6–12 minutes

Ingredients:
1 large courgette, grated
grated rind of 1 lemon
2 spring onions, sliced
2 tablespoons chopped parsley
2 tablespoons chopped mint
100 g (3½ oz) feta cheese, crumbled
2 tablespoons rice flour
1 egg yolk
2 ready-cooked fresh beetroots, peeled and grated
2 tablespoons olive oil
salt and pepper
basil leaves, to garnish
mixed leaf salad, to serve

Method:
Mix together the courgette, lemon rind, spring onions, herbs, feta, rice flour and egg yolk in a large bowl and season well. Gently stir in the beetroot until the mixture is just speckled with red.

Heat a little of the oil in a frying pan, add tablespoons of the mixture to the pan and fry the fritters for 1–2 minutes on each side until golden. Transfer to a serving plate and keep warm. Repeat with the remaining mixture, adding the remaining oil to the pan as necessary.

Garnish the fritters with basil leaves and serve with a mixed leaf salad.

For cucumber & yogurt dip, to serve as an accompaniment, mix together 200 ml (7 fl oz) fat-free Greek yogurt, 1 crushed garlic clove, 1 teaspoon toasted cumin seeds, ¼ grated cucumber, squeezed of excess liquid, and a pinch of paprika in a serving dish. Season well. Calories per serving 33

vegetable and feta fritters

mini smoked trout quiches

How to make mini smoked trout quiches recipe - Calories per serving 295

Serves 4

Preparation time 10 minutes, Cooking time 12–15 minutes

Ingredients:
½ tablespoon rapeseed oil
400 g (13 oz) baby spinach leaves
6 large eggs
100 ml (3½ fl oz) semi-skimmed milk
3 tablespoons grated Parmesan cheese
2 tablespoons finely chopped chives
150 g (5 oz) hot-smoked trout fillets, flaked
4 cherry tomatoes, halved
salt and pepper

Method:
Line 8 holes of a muffin tin with 15 cm (6 inch) squares of greaseproof paper.

Heat the oil in a frying pan, add the spinach and cook briefly until wilted. Remove from the heat.

Beat together the eggs, milk and cheese in a jug and season to taste, then stir in the chives and trout.

Divide the spinach between the muffin cases, then pour in the egg mixture. Top each one with half a cherry tomato.

Bake in a preheated oven, 180°C (350°F), Gas Mark 4, for 12–15 minutes until just set.

For smoked trout baked eggs, brush 4 ramekins with melted butter, then add 50 g (2 oz) flaked hot-smoked trout fillet to each dish. Carefully break 2 eggs into each ramekin, top with 2 tablespoons grated Cheddar cheese and season. Place the ramekins in a roasting tin with enough boiling water to come three-quarters of the way up the sides of the dishes. Bake in a preheated oven, 200°C (400°F), Gas Mark 6, for 8–9 minutes until the cheese has melted and the egg is cooked but still soft. Calories per serving 244

mini smoked trout quiches

chicken with mango salsa

How to make chicken with mango salsa recipe - Calories per serving 265

Serves 4

Preparation time 10 minutes, Cooking time 6–8 minutes

Ingredients:
1 large mango, peeled, stoned and diced
1 small red onion, diced
1 red chilli, deseeded and finely diced
large bunch of parsley, chopped
2 tablespoons olive oil
juice of ½ lime
4 boneless, skinless chicken breasts, about 150 g (5 oz) each
2 garlic cloves, halved
pepper

Method:
Mix together the mango, red onion, chilli, parsley, 1 tablespoon of the oil and the lime juice in a bowl. Set aside.

Place the chicken breasts between 2 sheets of nonstick baking paper or clingfilm and flatten with a rolling pin or mallet. Rub with the cut garlic, sprinkle with pepper and drizzle with the remaining oil.

Heat a large griddle pan over a medium-high heat and cook the chicken for 3–4 minutes on each side until cooked through. Serve with the salsa.

For chicken & mango toasts, spread 4 slices of gluten-free wholemeal bread with 1 tablespoon gluten-free mango chutney each, then top each one with 3–4 spinach leaves, a few coriander leaves and 50 g (2 oz) sliced ready-cooked chicken. Sprinkle over 75 g (3 oz) grated Cheddar cheese and cook under a preheated grill for 3–4 minutes until bubbling and golden. Calories per serving 294

chicken with mango salsa

mediterranean squid

How to make mediterranean squid recipe - Calories per serving 257

Serves 4

Preparation time 10 minutes, Cooking time 25 minutes

Ingredients:
1 tablespoon olive oil
1 red onion, diced
1 garlic clove, sliced
75 g (3 oz) pitted black olives
1 red chilli, deseeded and finely sliced
pinch of paprika
400 g (13 oz) can chopped tomatoes
400 g (13 oz) can butter beans, rinsed and drained
600 g (1¼ lb) squid, cleaned and sliced into rings
grated rind of 1 lemon
small handful of parsley, chopped
salt and pepper
lemon wedges, to serve

Method:
Heat the oil in a large pan, add the onion and garlic and fry for 3–4 minutes until softened. Add the olives, chilli and paprika and cook for a further 1 minute. Stir in the tomatoes and simmer for 12 minutes.

Add the butter beans and season well. Bring to the boil, then add the squid, cover and simmer for 5–6 minutes until the squid is cooked through and tender.

Sprinkle with the lemon rind and chopped parsley and serve with lemon wedges.

For salt & pepper squid, mix together 85 g (3 oz) gram flour, 85 g (3 oz) rice flour, 2 tablespoons crushed Sichuan peppercorns, 2 teaspoons cracked black pepper and 1 teaspoon sea salt in a bowl. Heat about 7 cm (3 inches) vegetable oil in a deep pan or wok to 180–190°C (350–375°F), or until a cube of gluten-free bread browns in 30 seconds. Cut 400 g (13 oz) cleaned squid into rings, then coat in the seasoned flour and deep-fry in batches for about 2–3 minutes until golden. Remove with a slotted spoon and drain on kitchen paper, sprinkling with a little more salt. Serve sprinkled with a few chopped spring onions and a dipping sauce. Calories per serving 232 (not including dipping sauce)

mediterranean squid

thai steamed fish

How to make thai steamed fish recipe - Calories per serving 210 (not including rice, pak choi and mange tout)

Serves 4

Preparation time 10 minutes, Cooking time 10 minutes

Ingredients:
4 trout fillets, about 150 g (5 oz) each
4 pak choi, quartered lengthways
5 cm (2 inch) piece of fresh root ginger, peeled and sliced
2 garlic cloves, chopped
1 red chilli, deseeded and sliced
grated rind and juice of 2 limes
3 tablespoons gluten-free soy sauce

Method:
Place the trout fillets and pak choi on 2 large pieces of foil and sprinkle with the ginger, garlic, chilli, lime rind and juice. Pour over the soy sauce, then loosely seal the foil to form parcels.

Transfer the parcels to a steamer and cook for 10 minutes, or until the fish is cooked through. Serve with lime halves, jasmine rice and steamed pak choi and mange tout, if liked.

For Thai fish soup, mix together 1 litre (1¾ pints) gluten-free fish stock, 1½ tablespoons red Thai curry paste, 4 kaffir lime leaves and 1 tablespoon glutenfree fish sauce in a saucepan. Bring to a simmer and cook for 5 minutes, then add 300 g (10 oz) skinless white fish fillets, such as cod or haddock, and cook for 2 minutes. Stir in 150 g (5 oz) raw peeled king prawns, 3 pak choi, quartered, and a handful of coriander leaves and simmer for 2–3 minutes until the prawns turn pink and the fish is just cooked through. Serve immediately. Calories per serving 148

thai steamed fish

aubergine bake

How to make aubergine bake recipe - Calories per serving 297 (not including salad and bread)

Serves 4

Preparation time 10 minutes, Cooking time 40–45 minutes

Ingredients:
2 large aubergines, sliced
2 tablespoons olive oil
150 g (5 oz) mozzarella cheese, roughly chopped
4 tablespoons grated Parmesan cheese
salt and pepper

Tomato sauce:
1 tablespoon olive oil
1 garlic clove, crushed
1 small onion, finely chopped
400 g (13 oz) can plum tomatoes
handful of basil, torn

Method:
Make the tomato sauce. Heat the oil in a saucepan, add the garlic and onion and fry for 3–4 minutes until softened. Add the tomatoes and basil, bring to the boil, then reduce the heat and simmer for 15 minutes.

Brush the aubergines with the oil on each side while the sauce is simmering. Heat a griddle pan until hot and cook the aubergine slices for 1–2 minutes on each side until tender and browned.

Spoon a little of the tomato sauce into an ovenproof dish, layer over half the aubergines, scatter over half the mozzarella and Parmesan and season well. Repeat the layering with the remaining ingredients, finishing with a scattering of the cheeses.

Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 20–25 minutes until golden and bubbling. Serve with salad and gluten-free crusty bread, if liked.

For aubergine, chilli & chicken bake, make the tomato sauce as for Aubergine bake, adding 1 deseeded and finely sliced red chilli with the garlic and onion. Cook the aubergine and layer the bake as for Aubergine bake, interspersing 300 g (10 oz) torn cooked chicken between the aubergine layers. Cook in the oven as for Aubergine bake. Calories per serving 382

aubergine bake