Welcome to our recipes page!
Our specialist team of coaches have put together some easy and quick recipes that won't break the bank. Click on the recipe item for the ingredients list and method.
½ tablespoon on olive oil
½ small onion (sliced)
½ small red pepper (sliced into thin strips)
1 clove of garlic (halved)
227g can of chopped tomatoes (undrained)
½ teaspoon of smoked paprika
2 teaspoons of red wine vinegar
210g can of butter beans or chick peas (drained)
¼ teaspoon of sugar
1 slice of seeded bread (or wholemeal bread)
2/3 sprigs of parsley chopped for garnish (if desired)
Heat the oil in a small pan, add the onion and pepper, and fry gently until soft, for around 10-15 mins.
Crush half the garlic and add this to the pan, along with the tomatoes, paprika, vinegar, beans, sugar
Bring to a simmer and cook for a further 10-15 mins or until slightly reduced and thickened.
Toast the bread, rub with the remaining garlic and drizzle with a little oil.
Spoon the beans over the toast, and scatter over the parsley (if desired)
3 egg whites
15g Parmesan cheese (grated)
15g Cheddar cheese (grated)
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon garlic powder
1/8 teaspoon pepper
64g Fresh mushrooms (sliced)
30g green pepper (chopped)
15g onion (chopped)
1/2 teaspoon olive oil
64g Fresh spinach (roughly torn)
In a small bowl, beat the egg and egg whites.
Add the parmesan and cheddar cheeses, salt, pepper flakes, garlic powder and pepper; mix well and set aside.
In a non-stick frying pan, sauté the mushrooms, green pepper and onion in oil for 4-5 minutes or until tender.
Then add the spinach; cook and stir until spinach is wilted.
Add the egg mixture to the frying pan and as the eggs set, lift the edges to allow uncooked portion flow underneath.
Once fully cooked through the edges have browned, cut into wedges and serve immediately.
- 1 tablespoon olive oil
- 4 whole eggs
- 1 cup red pepper
- 1 cup mushrooms
- Salt and pepper to taste
- Preheat oven to 180 degrees
- Grease a standard non stick 12 slot muffin pan
- Heat a large pan over medium heat
- Once hot, add in oil and red pepper
- Saute 5-7 minutes, or until peppers are tender
- Add in mushrooms and cook for an additional 2 minutes
- Crack eggs into a measuring cup and whisk together
- Stir in cooked veges
- Pour the mixture evenly into the prepared muffin pan
- Bake for 15-20 minutes, or until the tops are firm to touch and eggs are cooked
- Serve immediately.
- 1 egg
- 1 slice multigrain bread (soldiers)
- Place the egg in a saucepan and add enough cold water to cover. Place over a high heat on the stovetop. Bring to the boil, then reduce heat to medium
- Simmer the egg for 3 minutes for soft-boiled; 4 minutes for a set white and creamy yolk; and 5 minutes for a perfectly set egg.
- Serve in an egg cup with soldiers
- 2 cups porridge oats
- 3 cups milk
- 2 bananas
- Add the porridge and milk to a medium sized pan and place on a low heat stirring continuously. Once the milk begins to boil lower heat and stir until the porridge softens and thickens (approximately 5 minutes). Water can be gradually added if it is too thick.
- Once the porridge is at your desired consistency, divide into 4 bowls and served with sliced banana
- 1 banana mashed
- 1 egg
- 25g rolled oats
- 1 tablespoon oil
- Greek yoghurt and blueberries
- Mash the banana in a bowl, add egg and oats to make your batter
- Heat up half the oil in a non-stick frying pan over a medium heat
- Pour little spoonful’s of batter into the pan
- Cook for about 1 minute each side
1 red pepper
1 yellow pepper
2 medium potatoes, cooked
4 large eggs
6 x 15ml spoons water
Ground black pepper (optional)
4 x 15ml spoons olive oil
1. Wash the peppers and tomatoes. Peel the onion and cut into 1cm pieces. Slice the peppers into long 1cm thick strips and finely slice the tomatoes. Cut the cooked potatoes into 1cm slices.
2. Now break the eggs into a mixing bowl and use a fork to beat the eggs until the yolk and the white are mixed together. Add the water and the pepper to taste and mix well.
3. Turn on the hob to a high heat. Put the oil into the frying pan and heat until it starts to smoke a little. Add the onion and turn down the heat to medium. Cook the onion until it begins to go soft, stirring all the time. Now add in the potato slices and turn the heat up.
4. After 2 minutes turn the potatoes over so they are golden on both sides. Put the sliced peppers into the pan and stir for 1 minute.
5. Pour in the egg mixture and stir all the vegetables until they are spread evenly in the egg mixture. Now place the tomato slices on the top.
6. Cook the tortilla on a low heat for 15-20 minutes, gradually drawing in the edges of the omelette and allowing the runny egg to run down.
7. Preheat the grill to high. Just before the tortilla is completely set put the pan under the hot grill, keeping the handle well away from the heat. Grill for 1-2 minutes or until the top puffs up and is golden brown.
8. Loosen the edges with a palette knife and slide out the tortilla onto a big plate. Cut into slices to serve.e.
Omelettes are a great way of using up leftovers! You can add in all sorts, from roast chicken, vegetables, and even beans!
Add a simple side salad of fresh greens like spinach, kale, or lettuce, with some cucumber and tomato for an added nutrients boost. You can make a quick and tasty health salad dressing out
of extra virgin olive oil, lemon juice, honey, salt and pepper.
4 Thick slices wholemeal or mixed grain bread
1/4 cup (110g) reduced fat hummus
1/2 small ripe avocado (peeled and chopped)
1 teaspoon lime juice
Pinch sea salt
60g fat-free semi-dried tomatoes, (finely chopped)
30g wild rocket leaves
Olive oil cooking spray
Spread 2 slices bread with hummus.
Roughly mash the avocado, lime juice and sea salt in a bowl.
Spoon avocado mixture over hummus.
Top with tomatoes and rocket.
4 skinless chicken breasts
2 tbsp extra virgin olive oil
salt and freshly ground black peppet
2-3 hearts of cos or romaine lettuce shredded
8 flour tortilla wraps
Flatten the chicken breasts slightly with a meat mallet.
Brush with olive oil and season.
Preheat a grill pan until hot and cook chicken for 10-15 minutes, turning once. Remove from the heat and set aside to rest.
Cut the warm chicken into chunky strips and tip into the bowl with the lettuce.
Place a good handful of the mixture onto each of the flour tortilla wraps and fold over one end before rolling up. Serve immediately.
- 4 sweet potatoes
- olive oil
- 2 avocados, mashed
- 50 g rocket
- Sun-dried tomatoes
- Salt and pepper
- Preheat oven 180 degrees
- Wash and dry the sweet potato, pierce with a fork 2 - 3 times then rub with a little olive oil and a pinch of sea salt and black pepper
- Roast on a baking tray for about 40 minutes, or until cooked through
- Let cool, then split the tops open with a knife
- Serve mashed avocado, rocket, sun-dried tomatoes and season with salt and pepper
- 4 fish fingers
- Spread of your choice
- 2 slices wholemeal or seeded bread, or 1 roll
- 1 tomato
- Mixed salad
- Remove 4 fish fingers from the freezer and grill them on each side until crispy and golden.
- Add spread to 2 bits of seeded or wholemeal bread or a roll.
- When the fish fingers are done, remove them from the grill and place them on the bread with mixed salad and tomato.
- Put the other bit of bread on top and push down on your sandwich or roll and it is ready to eat.
- To give it extra flavour you can add tomato sauce if you desire.
- 300g penne (tubes)
- 1 1/2 cup frozen peas
- 2 tablespoons oil
- 3 garlic cloves, minced
- 1 1/2 cups of diced ham
- 1/2 teaspoon salt
- 3/4 teaspoon black pepper
- Bring two pans (1 small and 1 large) of salted water to the boil
- Put frozen peas in the small pan and cook until defrosted and hot (approx. 2 minutes)
- Cut the ham into 1cm cubes
- When the peas are cooked refresh in ice cold water to ensure the colour is locked in
- By now the water for the pasta should be boiling, add the pasta and cook as per the instructions, this should take no longer than 12 minutes.
- Heat the cooking oil in a frying pan over a medium-low heat and gently cook off the ham.
- As the pasta is ready, add the cooked ham and peas to the pasta and stir. Add salt and pepper to taste.
- 1 tablespoon oil
- 1/2 large onion (chopped)
- 1 garlic clove, minced
- 2 sticks of celery (chopped)
- 2 carrots (sliced and peeled)
- 2 cups pre-chopped mixed vegetables (e.g. cauliflower, courgette, or green beans)
- 1/2 teaspoon salt
- 1 can of chopped tomatoes (400g)
- 8 cups (1.5 litres) vegetable stock
1. Heat oil in a large pot. Add the chopped onion, minced garlic and cook for 2 3 minutes, until soft.
2. Add salt and vegetables and heat for 1 - 2 minutes more. Do not let them brown.
3. Add vegetable stock and can of chopped tomatoes. Bring to a boil, stir, reduce heat, and simmer until vegetables are tender - 8 to 12 minutes.
4. Serve with a wholegrain bread roll.
1 large aubergine
1 large courgette
10 large mushrooms
6 large tomatoes 1 onion (red or white)
4 garlic cloves (optional)
1 bell pepper (any colour)
2 tins of tomatoes or 1 large passata
1. Place a large pan on a medium heat and add a splash of oil.
2. Fry onion for 2 minutes and then add your garlic and chopped bell pepper and stir the ingredients all together and cook for 5 minutes
3. Add your tinned tomatoes or passata and stir everything together. Leave this on a low heat for 5 minutes.
4. Turn your oven to 190C / Gas Mark 5
5. Whilst your sauce is cooking chop the aubergine, courgette, mushrooms and tomatoes into thin slices.
6. Get an oven proof dish and pour the passata mix inside.
7. Choose which order your sliced ingredients will go in. For example, aubergine, courgette, mushroom, tomato, but it’s up to you!
8. Arrange them stacked against each other (not flat like lasagne sheets) into the oven proof dish, on top of the passata mix.
9. Once they’re all lined up and ready to go, put tinfoil over the top of the tray and place into the oven for 30 minutes.
10. After 30 minutes, remove the tinfoil and cook for a further 30 minutes.
add a side of chicken or fish to help you have a balanced meal.
mix and match your veg toppings – you can use all sorts, like sliced onion or peppers or even double up on some of the veg!
Share this beautiful dish with your friends and family so that they can also enjoy this simple and healthy recipe.
4x chicken breasts or drumsticks
3x tins of tomatoes
1 large handful of Mushrooms
2 cloves Garlic
of fresh or a sprinkling of dried Coriander
Cheese (mozzarella goes well)
Salt and pepper for seasoning (optional)
1 cup of rice to cook
If you have time, soak the cup of rice in cold water for 30 minutes prior to starting your meal prep, this will help the grains cook more evenly.
2. Cut the mushrooms into quarters and crush the garlic.
3. Add the chicken, tinned tomatoes, mushrooms, garlic, and coriander to an oven proof dish and cook for 45 minutes at 180 C / Gas 4.
4. Meanwhile, rinse the rice thoroughly in cold water until the water is clear.
5. Pour the rice into a pan over a low heat, add double the amount of boiling water (2 cups) and a pinch of salt (if using) and stir. Put a lid on the pan and turn the heat down to as low as possible, cook for 10 mins.
6. When the rice is ready, turn off the heat and fluff the rice with a fork ready to serve.
7. Check the chicken is cooked through, by cutting a thick piece of chicken and checking that the meat is no longer pink.
8. Once ready, top the with additional coriander and mozzarella cheese. Add salt and pepper to taste.
This is a super quick and easy recipe to have on hand for those busy days!
Use brown rice instead of white rice for an added nutritional bonus
Ditch the cheese if you want a leaner meal
300g frozen spinach, thawed
2 bell peppers
4 tbsp olive oil
2 x 400g tinned tomatoes
1. Preheat oven to 180 C / Gas 4.
2. Bring a large pot of lightly salted water to
the boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente; drain. Place the cooked pasta in a medium bowl.
3. Bring 125ml water to the boil in a saucepan, and cook the spinach 4 to 6 minutes, until tender.
4 In a small bowl, whisk together the eggs and oil. Toss the pasta with the cooked spinach, egg mixture. Chop the bell peppers into small squares, place in bowl, add tinned tomatoes and mix.
5 Cover the bottom of a baking dish with 1/3 of the pasta sauce. Pour half of the pasta mixture into the baking dish, and cover with another 1/3 of the pasta sauce. Layer with remaining pasta mixture, and top with remaining sauce. Sprinkle with cheese.
6 Bake 45 minutes in the preheated oven, or until bubbly and lightly browned.
Add some protein by including some tinned tuna or roast chicken into your pasta bake
Mix-and-match your vegetables! You can add in any extra vegetables that you like or swap the vegetables in recipe for ones that need using up at home.
You can portion up leftovers and freeze them for a quick and easy healthy meal on busy day.
- 1 tbsp olive oil
- 1 onion, finely diced
- 2 carrots, finely diced
- 200g of peas
- 500g beef mince, or meat-free alternative
- 400g tin chopped tomatoes
- 1 beef stock cube
- 1 kg (2lb) potatoes
- 50g butter, cubed (cut this down for an even healthier meal)
- Bring a large pan of salted water to the boil
- Using a large frying pan, heat the olive oil
- Add the onion and carrot to the oil and sauté on a medium heat until softened
- Add the beef mince to the oil, onion and carrot and turn up the heat for 4-5 minutes frying until the mince is browned.
- Meanwhile, peel, halve and boil the potatoes for 20 minutes or until soft.
- Drain the potatoes and allow to steam for 10 minutes.
- Preheat the oven to gas 4, 180°C, 160°C
- Add the tinned tomatoes, peas, stock cube and salt and pepper to the mince mixture.
- Fill the tomato tin with water and add that as well. Bring to the boil and simmer for 15 minutes to reduce.
- Once the potatoes have steamed, mash them well with some salt and butter until the butter is melted and mixed through.
- Pour the mince mixture into an ovenproof dish and top with the mash. Use a fork to rough up the top to help it colour.
- Bake in the oven for 20-25 minutes or until piping hot and golden. Serve immediately.
- 1 kilogram of lean ground turkey
- 1 tablespoon olive oil
- 1 clove garlic minced
- 4 green onions thinly sliced
- 3 tablespoons of hoisin sauce
- 2 tablespoon of lower-sodium soy sauce
- 12 cos lettuce leaves
- 1/4 cup shredded carrots
- Heat 1 tablespoon of oil in a large nonstick skillet over medium-high heat. Add turkey and garlic to the pan and cook for about 6 minutes or until turkey is browned. Stir to crumble.
- Combine the turkey mixture, garlic and onions stirring well, and set aside.
- Meanwhile in a small bowl, whisk together hoisin and soy sauce and and drizzle over the turkey mixture. Toss to coat completely.
- Add about ¼ cup turkey mixture to each lettuce leaf, serve and enjoy.
- 2 teaspoons oil
- 3 spring onions (sliced)
- 250g reduced-fat (about 5%) lean beef mince
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon chilli powder (mild or hot to preference)
- 2 teaspoons tomato puree
- 175g can of kidney beans (drained & rinsed)
- 100ml beef stock
- 75g rice
- 150ml water
- 1 tablespoon Greek yogurt
- Melt the oil in a large frying pan
- Add the spring onions and beef. Stir-fry for about 4 mins until the meat has browed, breaking up the mince as you cook
- When the meat has browned off, add the cumin, paprika and chill and cook out for 30 seconds before adding tomato puree
- Continue to cook for another 30 seconds
- Add the kidney beans and beef stock, bring to a simmer and cook for a further 1-2 mins
- Rinse the rice thoroughly in cold water
- Pour the rice into a pan over a low heat
- Add the water (double the water to rice in ml i.e. 75g of rice – 150ml water)
- Bring to a boil - Swirl the rice in the pan (or stir once) to make sure it’s well distributed.
- Put a lid on and turn the heat down to as low as possible.
- Cook for 10 mins and do not take the lid off. Check the rice is cooked at the end by trying a grain.
- Fluff the rice with a fork and serve it straightaway
- Ready made pizza base
- 200g can chopped tomato (drained)
- 1 cup grated cheese
- Handful cherry tomatoes (halved)
- 1 large courgette (thinly sliced using a peeler)
- 25g mozzarella, torn into pieces
- 8 green olives (chopped)
- Tinned sweet corn
- 1 courgette
- 1 garlic clove (chopped)
- 1 tablespoon olive oil
- Spread the canned tomatoes over the dough to within 2cm of the edges.
- Scatter with cheese, then start making the faces.
- Courgette rounds make great eyes or cheeks, halved courgette rounds can be used for ears and spiralised courgette for hair. Strips of pepper are good for eyebrows and mouths while olives and halved cherry tomatoes make great eyes or earrings. Sweetcorn can be used for teeth or freckles. This is a fun recipe for the kids!
- Cook for around 10-15 mins until crisp. You’ll want to swap the pizzas to a lower shelf halfway through the cooking time.
- 1/2 tablespoon oil
- ½ red onion (diced)
- 1 red or yellow pepper (deseeded and thinly sliced)
- ½ courgette (diced)
- 300g ready-made turkey meatballs
- 400g can of chopped tomatoes
- Optional ½ bunch of parsley leaves (chopped)
- 50g couscous
- 50ml kettle-hot water or boiling vegetable stock
- 1 tablespoon olive oil
- Heat the oil in a large frying pan over a medium heat.
- Add the onion, courgette and pepper, and stir fry for 2 minutes or until the vegetables start to soften.
- Increase the heat to high and add the meatballs to the pan, cook for 2-3 minutes – moving them around frequently to brown all over.
- Pour in the chopped tomatoes and bring to the boil.
- Reduce the heat and simmer for 5 minutes or until the meatballs are cooked through (check by cutting the largest in half ensuring the meat is white throughout).
- Remove from the heat and sprinkle with parsley if desired.
- Tip the couscous into a heatproof bowl and pour over the boiling water or stock.
- Cover with cling film or a lid and leave for 5-10 mins until the couscous is soft.
- Fluff the couscous up with a fork, drizzling with the oil and season for taste.
- 1 pepper
- 1-2tbsp olive oil
- 1 clove of garlic
- 450g lean minced beef, or meat free alternative
- 1 beef or vegetable stock cube
- 400g chopped tomatoes
- 1tbsp tomato puree
- 1tsp dried mixed herbs
- Salt and ground black pepper
For the white sauce
- 15g butter
- 15g plain flour
- 300ml milk
- A pinch of grated nutmeg (optional)
- 175g easy-cook dried lasagne sheets
- 25g parmesan cheese, or cheddar
- Chop the onion, then put it into a large saucepan with olive oil. Crush the garlic and add it into the pan. Heat everything for 2
minutes, stirring occasionally. Chop the pepper and add it into the pan. Add beef and cook for a further 10 minutes.
- Put the stock cube into a jug and add 300ml of boiling water, stir until dissolved. Add to the pan. Add the chopped tomatoes, puree, herbs, salt and pepper, heat until it boils, and then turn down the heat. Put a lid on the pan and cook for 40minutes, occasionally stirring.
- Heat the oven to 180°C, 350°F, gas mark 4
- To make white sauce, put butter into a pan and heat on low. Take it off the heat and stir in the flour, add the nutmeg (if using) and the
milk, stir until smooth. Heat over the pan until it becomes thick and then boils.
- Spoon half of the Bolognese and spread it into an oven proof dish. Place one layer of lasagne sheets onto it. Add the rest of the sauce and another layer of sheets. Add the white sauce and then add grated cheese on top.
- Place in the oven until golden brown, serve and enjoy!
By making your own Bolognese and white sauce, you can be sure of what goes in it, many store brought sauces contain
added sugar, with added price tag too!
You can add extra vegetables, such as, courgette, aubergine, spinach, mushrooms, carrot and even pumpkin to help you get your 5 a day! Getting 5 portions of fruit and vegetables a day is recommended by WHO.
Lean mince in comparison to regular mince has less fat and fewer calories but more protein and other essential nutrients per gram.
- 500ml of a base, choose: water, milk, yoghurt or non-dairy alternatives
- a handful of your favourite fruits
- 2 tbsp of a sweetener such as sugar free jam or honey
• Take your ingredients and place them into a blender and blend until fully combined.
• If you don't like bits you can always sift the ice lolly mixture
• Place mixture into ice lolly moulds and place in the freezer until set
• If you don't have an ice lolly mould you can get creative with Big ice cube trays, clean yoghurt pots, silicone muffin cases, mini baking tins or small paper or plastic cups. Source some wooden lolly sticks, rigid straws or similar 'handles' for your lollies