THE FASTING DIET BOOK - 3rd Edition, 2021

BREAKFAST
51

Enjoy this selection of light, low-calorie
dishes at any time of day – they're perfect
for both an evening meal or afternoon snack

54 TOMATO SOUP AND CREAM 62 KOREAN PANCAKES WITH

CHEESE BAGUETTE KIMCHI AND SALAD

56 CARROT, CORIANDER AND 64 RISOTTO WITH GOAT'S CHEESE

COCONUT SOUP 66 COURGETTI WITH POACHED EGG

57 SPINACH AND PEA SOUP 68 PEPPER TARTARE WITH HONEY

WITH CROUTONS AND POPPYSEEDS

58 WILD RICE SALAD WITH 70 OMELETTE WITH BROCCOLI,

CHICKEN AND VEGETABLES BABY CARROTS, CHEESE AND
SPINACH
60 OYSTER MUSHROOM TACOS

56 58
60 62
64 66

LIGHT MEALS

TOMATO SOUP WITH
CREAM CHEESE
BAGUETTE

PREP TIME COOK TIME DIFFICULTY SERVINGS CAN
5 MINS 55 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

FOR THE SOUP 1 FOR THE SOUP: Preheat the 7 TO SERVE: When ready to
600 g | 21 oz | 4 cups cherry oven to 200°C (180° fan) | serve, toast the finely cut
tomatoes, on-the-vine 400F | gas 6. baguette slices in a toaster or
2 tbsp olive oil, divided under a hot grill. Spread each with
2 cloves garlic, minced 2 Arrange the cherry tomatoes 1/2 tbsp cream cheese and sprinkle
1 tsp dried basil on a roasting tray and drizzle with thyme.
1 tsp dried oregano with 1 tbsp olive oil. Season
200 g | 7 oz | 3/4 cup tomato generously with salt and pepper. 8 Ladle the soup into mugs and
passata serve with the baguette slices
1000 ml | 35 fl oz | 4 cups 3 Roast for about 30 minutes on the side.
vegetable stock, hot until very soft and starting to
2 tbsp reduced-fat crème burst. Remove from the oven and
fraîche set aside to cool briefly. Pick the
salt and freshly ground black cherry tomatoes off the vines.
pepper
4 Heat the remaining 1 tbsp NUTRITIONAL
TO SERVE: olive oil in a large saucepan INFORMATION
4 thin seeded baguette slices set over a medium heat. Add the
2 tbsp reduced-fat cream garlic and fry for 1 minute before Calories 177........................................................
cheese stirring in the dried herbs, passata, Protein 3.1g..........................................................
1 tbsp thyme leaves stock, and cherry tomatoes. Carbs 10.0g........................................................
Sugars 6.3g........................................................
54 5 Bring to a simmer and cook Fat 9.7g.........................................................................
steadily for 15 minutes. Blend Sat. fat 2.6g........................................................
with an immersion blender until Fibre 2.4g...............................................................
smooth and then pass through a Sodium 0.4g....................................................
sieve back into the saucepan.

6 Return to a simmer and stir in
the crème fraîche and some
salt and pepper to taste. Keep
warm over a very low heat; do not
boil.

LIGHT MEALS
55

LIGHT MEALS

CARROT, CORIANDER
AND COCONUT SOUP

PREP TIME COOK TIME DIFFICULTY SERVINGS CAN
5 MINS 40 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

2 tbsp sunflower oil 1 Heat the oil in a large, heavy- and cook steadily for 20-25
1 onion, chopped based saucepan set over a minutes, stirring from time to
4 carrots, peeled and grated medium heat. Add the onion, time, until the vegetables are
1 medium potato, peeled and carrots, potato, and a pinch of tender to the point of a knife.
diced salt, and sweat for 6-8 minutes
2 tsp coriander seeds until softened. 4 Purée the soup with an
1 tsp cumin seeds immersion blender. Return to
1/2 tsp caster sugar 2 In the meantime, grind the a simmer and stir in the coconut
1/4 tsp ground ginger coriander and cumin seeds milk and lemon juice, seasoning to
1000 ml | 35 fl oz | 4 cups in a mortar with a pestle, or in a taste with salt and pepper. Keep
vegetable stock spice grinder. Mix with the sugar warm over a low heat.
200 ml | 7 fl oz | 7/8 cup light and ground ginger before adding
coconut milk to the saucepan. Stir well and 5 When ready to serve, ladle
2 tbsp lemon juice cook for 1 minute. into warm bowls and garnish
1 handful coriander leaves with some coriander leaves and a
red chilli flakes, optional 3 Stir in the stock and bring to pinch of chilli flakes, if using.
salt and ground black pepper the boil. Reduce to a simmer

NUTRITIONAL
INFORMATION

Calories 207.....................................................
Protein 3.2g.......................................................
Carbs 20.3g.......................................................
Sugars 5.9g........................................................
Fat 12.0g.....................................................................
Sat. fat 5.4g.......................................................
Fibre 4.3g...............................................................
Sodium 0.5g....................................................

56

LIGHT MEALS

SPINACH AND PEA
SOUP WITH CROUTONS

PREP TIME COOK TIME DIFFICULTY SERVINGS CAN
10 MINS 1 HR 30 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

2 tbsp unsalted butter 1 Melt the butter in a large 4 Stir the spinach leaves into
1 onion, chopped casserole dish or saucepan set the soup. Purée with an
3 celery stalks, diced over a medium heat until hot. immersion blender until smooth;
1 small carrot, diced alternatively you can also purée
1 1/2 tsp dried marjoram, or sage 2 Add the onion, celery, carrot the soup in batches using a
225 g | 8 oz | 1 1/2 cups green and a pinch of salt, sweating blender or food processor.
split peas until softened, about 7-8 minutes.
1750 ml | 62 fl oz | 7 cups water Next, add the dried marjoram, 5 Stir 3 tbsp plain yoghurt into
75 g | 2 1/2 oz | 3 cups baby stirring well. Stir in the peas and the soup and season to taste
spinach, washed water, and bring to the boil. with salt and pepper.
120 g | 4 oz | 1/2 cup plain
yoghurt 3 Once boiling, reduce to a gentle 6 Ladle the soup into warm
80 g | 3 oz | 1/2 cup fresh or simmer and partially cover with bowls and serve with artful
frozen peas, thawed if frozen a lid. Cook for about 1 hour 10-15 swirls of yoghurt, and a scattering
salt minutes until the peas are very of fresh peas.
freshly ground black pepper tender, stirring from time to time.

NUTRITIONAL
INFORMATION

Calories 183........................................................
Protein 8.9g......................................................
Carbs 23.3g.......................................................
Sugars 7.5g.........................................................
Fat 6.7g.........................................................................
Sat. fat 4.0g.......................................................
Fibre 8.0g...............................................................
Sodium 0.7g....................................................

57

LIGHT MEALS

WILD RICE SALAD
WITH CHICKEN AND

VEGETABLES

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 50 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

250 g | 9 oz | 1 1/2 cups wild 1 Preheat the oven to 180°C 7 When the rice is ready, drain
rice (160° fan) | 350F | gas 4. through a colander and rinse
2 medium chicken breasts, on- with cold water until no longer
the-bone, trimmed 2 In a large heavy-based warm to the touch.
1 tbsp olive oil saucepan, combine 1.5 l water
2 large carrots, peeled and cut with 1 tsp salt. Bring to the boil, 8 To assemble, remove the skin
into thin batons stirring occasionally to help the and bones from the chicken
150 g | 5 oz | 1 cup gold cherry salt dissolve. before roughly tearing the meat.
tomatoes, halved Toss with the rice, carrots, cherry
4 spring onions, roughly sliced 3 Once boiling, stir in the wild tomatoes, spring onions, soy
2 tbsp soy sauce rice and return to the boil. sauce, vinegar, and some black
1 tbsp rice wine vinegar Cook the rice over a reduced heat pepper to taste.
1 handful chives, roughly sliced for 40-45 minutes until the grains
begin to split and are tender to 9 Divide between plates and
salt the bite. garnish with chives before
serving.
freshly ground black pepper 4 Place the chicken breasts in
a small roasting tray and rub NUTRITIONAL
with the olive oil. Season with salt INFORMATION
and pepper.
Calories 273......................................................
5 Roast until golden-brown and Protein 30.8g................................................
firm to the touch, about 30- Carbs 21.3g..........................................................
40 minutes; the thickest parts Sugars 4.8g.......................................................
should register at least 74°C | Fat 6.9g........................................................................
165F on a kitchen thermometer Sat. fat 1.3g..........................................................
when ready. Fibre 3.2g................................................................
Sodium 0.9g....................................................
6 When ready, remove from the
oven and loosely cover with
aluminium foil to keep warm.

58

LIGHT MEALS
59

LIGHT MEALS

OYSTER
MUSHROOM TACOS

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 15 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD NUTRITIONAL
INFORMATION
250 ml | 9 fl oz | 1 cup distilled 1 Warm the vinegar with the
vinegar sugar in a small saucepan set Calories 307.....................................................
1 tbsp caster sugar over a medium heat. Once the Protein 8.0g......................................................
1 small red onion, sliced sugar dissolves, remove from the Carbs 38.0g......................................................
1/4 small red cabbage, shredded heat and stir in the red onion and Sugars 8.1g...........................................................
1 ripe avocado red cabbage. Set off the heat. Fat 16.2g.....................................................................
1 clove garlic, minced Sat. fat 2.5g........................................................
2 limes, one juiced, one cut into 2 Halve, pit, peel, and dice the Fibre 8.0g...............................................................
wedges avocado. Mash with the garlic, Sodium 0.6g....................................................
Tabasco, to taste lime juice and some Tabasco, salt,
2 tbsp olive oil and pepper to taste in a small
300 g | 11 oz | 4 cups oyster mixing bowl.
mushrooms, cleaned and
roughly sliced 3 Heat the olive oil in a
4 vegan flour tortillas, 15 cm | large sauté pan set over a
6" diameter moderate heat until hot. Add the
1 Cos lettuce, roughly torn mushrooms and a pinch of salt
jalapeños, sliced and pepper, sautéing until nicely
1 handful coriander leaves golden-brown at the edges, about
salt 5-6 minutes.
freshly ground black pepper
4 Quickly warm the vegan
tortillas in a dry frying pan
set over a medium heat. Top each
with some guacamole, lettuce,
mushrooms, jalapeños, pickled red
onion and red cabbage, and some
coriander leaves.

5 Serve with the lime wedges on
the side for squeezing over.

60

LIGHT MEALS
61

LIGHT MEALS

KOREAN PANCAKES
WITH KIMCHI AND SALAD

PREP TIME COOK TIME FERMENTING TIME DIFFICULTY SERVINGS CANNOT
10 MINS 25 MINS 12 HRS MEDIUM 4 BE FROZEN

INGREDIENTS METHOD

FOR THE KIMCHI 1 FOR THE KIMCHI: Stir together in two batches, add two ladles
4 garlic cloves, crushed the garlic, ginger, fish sauce, of batter to the pan, letting them
1 1/2 tbsp fresh ginger, peeled chilli paste, sugar, rice wine spread out. Cook until set and
and grated vinegar, and warm water in a large golden-brown underneath, about
2 tbsp fish sauce bowl until the sugar has dissolved. 3 minutes, before flipping and
4 tbsp chilli paste, or Sriracha cooking for a further 2-3 minutes.
1 tbsp caster sugar 2 Add the sesame seeds, Slide out of the pan and repeat for
4 tbsp rice wine vinegar cabbage, cucumber, and the remaining pancakes using the
2 tbsp warm water beansprouts, mixing thoroughly remaining oil.
3 tbsp sesame seeds with your hands to properly coat
1 bok choi, roughly chopped in the sauce. 8 TO SERVE: When ready to
1 cucumber, sliced serve, stack the pancakes on
150 g | 5 oz | 3 cups 3 Cover the bowl and plates, sandwiched with more
beansprouts leave overnight at room kimchi. Serve with a mixed salad
temperature to ferment. The next and more kimchi on the side.
FOR THE PANCAKES day, chill until ready to use.
125 ml | 4 1/2 fl oz | 1/2 cup water 9 Garnish with a sprinkle of
125 g | 4 1/2 oz | 1 cup plain flour 4 FOR THE PANCAKES: sesame seeds and some
1 large egg Combine the water with 4 spring onion greens.
1/2 tsp salt tbsp prepared kimchi in a food
2 spring onions, finely sliced processor or blender. Cover and
2 tbsp vegetable oil, divided purée until smooth.

TO SERVE 5 Add the flour, egg, and salt, NUTRITIONAL
50 g | 1 3/4 oz | 2 cups mixed pulsing until an even batter INFORMATION
salad forms; you may find you need to
1 spring onion, greens only, add a little more water to bring Calories 215........................................................
sliced the mixture together. Protein 6.4g......................................................
1 tbsp white sesame seeds Carbs 26.2g.......................................................
6 Add the spring onions and Sugars 0.7g.......................................................
pulse the mixture a few times Fat 9.8g.........................................................................
to incorporate. Sat. fat 5.7g........................................................
Fibre 2.2g................................................................
7 Heat 1 tbsp oil in a large non- Sodium 0.5g....................................................
stick frying pan set over a
medium heat until hot. Working

62

LIGHT MEALS

TIP

FOR A QUICKER
VERSION, USE
READYMADE

KIMCHI.

63

LIGHT MEALS

RISOTTO WITH
GOAT'S CHEESE

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 50 MINS MEDIUM 4 BE FROZEN

INGREDIENTS METHOD

2 tbsp olive oil 1 Heat the olive oil in a large
saucepan set over a medium
2 shallots, finely chopped heat until hot. Add the shallots,
garlic, and a pinch of salt, cooking
2 cloves garlic, minced for 5 minutes until softened.

175 g | 6 oz | 1 cup arborio rice 2 Add the rice and cook for 2-3
minutes, stirring frequently,
100 ml | 3 1/2 fl oz | 7 tbsp dry until translucent in appearance.
white wine
3 Stir in the wine, bring to the
850 ml | 30 fl oz | 1 1/2 cups boil, and let reduce until
low-sodium vegetable stock, almost entirely evaporated.
kept hot on the stove
4Incorporate the stock by
225 g | 8 oz | 1 1/2 cups frozen the ladle, frequently stirring
peas, thawed and simmering until the rice has
absorbed all the stock before
150 g | 5 oz | 1 1/2 cups adding the next ladle.
asparagus, woody ends
removed, spears chopped 5 Continue in the same way until
the rice has absorbed all the
50 ml | 1 1/4 fl oz | 10 tsp milk stock and is tender to the bite and
60 g | 2 oz | 1/3 cup goat's creamy; 20-30 minutes.
cheese, crumbled
6 When ready, stir in the peas,
salt asparagus, and milk. Cook
over a low heat for a further 4-5
freshly ground black pepper minutes until the vegetables are
tender to the bite.
NUTRITIONAL
7 Season to taste with some INFORMATION
salt and pepper. Spoon onto
plates and serve with a garnish of Calories 389.....................................................
crumbled goat's cheese on top. Protein 12.0g...................................................
Carbs 50.1g.........................................................
Sugars 5.3g........................................................
Fat 14.0g....................................................................
Sat. fat 5.6g........................................................
Fibre 3.6g................................................................
Sodium 0.7g....................................................

64

LIGHT MEALS
65

LIGHT MEALS

COURGETTI WITH
POACHED EGG

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 20 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

4 large courgettes 1 Trim the ends from the 7 When ready, remove from the
2 tbsp sunflower oil courgettes. Cut into large water to sheets of kitchen
1 small onion, finely chopped sections and pass through the paper with a slotted spoon.
1 red chilli, finely chopped spiraliser to turn out strands.
2 cloves garlic, finely chopped Gather in a bowl and toss with 8 Quickly reheat the courgette
100 g | 3 1/2 oz | 3/4 cup cherry some salt and pepper. stir-fry over a high heat before
tomatoes, halved dividing between plates. Top with
2 tbsp distilled vinegar, or 2 Heat the oil in a large wok set a poached egg and sprinkle with
white wine vinegar over a high heat until hot. Add snipped chives before serving.
4 large eggs the onion, chilli, and a pinch of
1 small handful chives, snipped salt, stir-frying until golden, about
salt 2-3 minutes.
freshly ground black pepper
3 Stir in the garlic followed by
the courgette strands and
cherry tomatoes, stir-frying until
the courgette is just soft to the
bite, about 3-4 minutes.

4 When ready, set off the heat
and season to taste with salt
and pepper.

5 Bring a saucepan of NUTRITIONAL
simmering water to a steady INFORMATION
simmer. Stir in the vinegar and
then crack the eggs into small Calories 167........................................................
cups or ramekins. Protein 9.2g.......................................................
Carbs 5.5g.............................................................
6 Slide the eggs into the Sugars 3.7g........................................................
simmering water, poaching at Fat 12.2g......................................................................
a steady simmer until set, about 3 Sat. fat 2.7g........................................................
minutes; you may need to adjust Fibre 2.0g...............................................................
the heat to keep a steady simmer. Sodium 0.4g....................................................

66

LIGHT MEALS
67

LIGHT MEALS

PEPPER TARTARE
WITH HONEY AND

POPPYSEEDS

PREP TIME CHILL TIME DIFFICULTY SERVINGS CANNOT
5 MINS 2 HRS EASY 4 BE FROZEN

INGREDIENTS METHOD

75 g | 2 1/2 oz | 1/3 cup low-fat 1 Stir together the yoghurt,
plain yoghurt mayonnaise, lemon juice, and 1
2 tbsp low-fat mayonnaise tbsp warm water in a mixing bowl
1 tbsp lemon juice with 1/2 tsp salt and 1/4 tsp black
1 large green pepper, cored, pepper until smooth.
seeded, and diced
1 large red pepper, cored, 2 Add the diced peppers,
seeded, and diced stirring thoroughly to coat in
1 large yellow pepper, cored, the dressing.
seeded, and diced
4 tbsp black poppy seeds 3 Line four timbales, dariole
2 tbsp honey moulds, or ramekins
50 g | 1 3/4 oz | 2 cups lettuce with clingfilm, making sure it
leaves, to serve overhangs the rims by at least 5
cm | 2".
salt
4 Fill the moulds with the
freshly ground black pepper pepper mixture, bringing the
clingfilm back over the rims to
cover. Chill for at least 2 hours. NUTRITIONAL
INFORMATION
5 When ready to serve, carefully
turn out onto serving plates Calories 145.......................................................
and garnish with a sprinkling of Protein 3.9g.......................................................
poppy seeds and a drizzle of Carbs 21.1g.............................................................
honey. Serve with lettuce leaves Sugars 13.3g.....................................................
on the side. Fat 6.2g.........................................................................
Sat. fat 0.9g.......................................................
Fibre 3.3g................................................................
Sodium 0.4g....................................................

68

LIGHT MEALS
69

LIGHT MEALS

OMELETTE WITH
BROCCOLI, BABY
CARROTS, CHEESE

AND SPINACH

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
5 MINS 15 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

200 g | 7 oz | 1 1/2 cups broccoli 1 Steam the broccoli in a covered 6 Repeat steps 3-5 for the
florets steaming basket set over a remaining omelettes. Preheat
12 small eggs half-filled saucepan of simmering the grill to hot.
2 tbsp butter, cubed water, about 3 minutes. Remove
150 g | 5 oz | 1 cup baby from the heat. 7 Flash the omelettes under the
carrots grill to melt the cheese, about
50 g | 1 3/4 oz | 1/2 cup Cheddar 2 Working one by one, beat 30-45 seconds.
cheese, grated three eggs with 1/8 tsp salt
25 g | 1 oz | 1 cup baby spinach, and 1/8 tsp black pepper in a small 8 Remove from the grill and top
washed bowl. with spinach leaves before
salt serving.
freshly ground black pepper 3 Melt 1/2 tbsp butter in a non-
stick omelette or frying pan NUTRITIONAL
set over a moderate heat until hot. INFORMATION
Once the butter stops foaming,
add the beaten egg, tilting the Calories 266.....................................................
pan to cover the surface. Protein 19.2g....................................................
Carbs 7.3g..............................................................
4 Let the omelette start to set Sugars 3.4g.......................................................
before drawing the edges Fat 17.9g......................................................................
inward to allow the uncooked egg Sat. fat 8.0g.......................................................
to run underneath. Continue until Fibre 2.5g................................................................
the omelette is set and golden, Sodium 0.6g....................................................
about 1 minute.

5 Turn out onto a serving plate
and top with a mixture of the
broccoli, carrots, and a sprinkling
of Cheddar.

70

LIGHT MEALS
71

to fill yourself up before embarking on
your fasting period, tuck into some of these

warm, hearty dishes

74 Stuffed red pepperS 86 CruStleSS Vegetable QuiChe

75 CheeSe Stuffed Sweet 88 poMegranate and

potatoeS Coriander CurrY

76 Vegan pokÉ bowl 90 linguine with Crab,

78 burrito bowlS with toMatoeS, Courgette and
grated CheeSe
ChiCken
92 Marinated tofu Salad
80 tofu pad thai
94 thai CoConut noodle Soup
82 haddoCk filletS on
96 Cauliflower and green
roaSted VegetableS
bean Vegan birYani
84 pepper and potato bake
98 Vegan 'MeatballS'
with egg

78 84
86 88
94 98

MAIN MEALS

STUFFED RED PEPPERS

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 45 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

500 ml | 18 fl oz | 2 cups 1 Preheat the oven to 180°C 5 Fluff the couscous with a fork.
vegetable stock (160° fan) | 350F | gas 4. Stir in the onion and garlic,
1 1/2 tbsp tomato purée and some salt and pepper. Spoon
175 g | 6 oz | 1 cup couscous 2 Bring the stock and tomato into the pepper halves.
1 tbsp olive oil purée to the boil. Once
1 small onion, chopped boiling, take off the heat and stir 6 Roast in the oven until the
2 cloves garlic, finely chopped in the couscous. Cover with a lid peppers are tender and
2 large red pointed peppers and cool for 10 minutes. wrinkled, about 25-30 minutes.
100 g | 3 1/2 oz | 4 cups rocket,
washed 3 Heat the olive oil in a frying 7 When ready, remove from
1 small bunch basil, leaves pan set over a medium heat. the oven. Arrange the rocket
picked Add the onion, garlic, and a pinch and basil on a plate, putting the
70 g | 2 1/2 oz | 1/2 cup black of salt, sweating until softened, peppers on top. Garnish with the
olives, sliced about 5 minutes. Set off the heat. black olive slices and crumbled
75 g | 2 1/2 oz | 1/2 cup reduced- feta before serving.
fat feta, crumbled 4 Cut the peppers in half and
remove any seeds and white
salt ribs. Arrange in a roasting tray.

freshly ground black pepper

NUTRITIONAL
INFORMATION

Calories 170.......................................................
Protein 7.2g........................................................
Carbs 18.5g.........................................................
Sugars 4.2g.......................................................
Fat 7.7g..........................................................................
Sat. fat 2.3g........................................................
Fibre 3.2g................................................................
Sodium 0.8g....................................................

74

MAIN MEALS

CHEESE STUFFED
SWEET POTATOES

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
5 MINS 1 HR 25 MINS EASY 8 BE FROZEN

INGREDIENTS METHOD

8 small sweet potatoes 1 Preheat the oven to 180°C 5 Split the sweet potatoes
200 g | 7 oz | 1 1/3 cups (160° fan) | 350F | gas 4. in half and fill with the feta
reduced-fat feta, roughly mixture before serving.
crumbled 2 Place the sweet potatoes on
60 g | 2 oz | 1/3 cup walnuts, a large rimmed baking tray
roughly chopped or roasting tin and prick them all
1 red chilli, chopped over with a fork.
1 bunch flat-leaf parsley,
chopped 3 Bake until soft to the tip of
4 thyme sprigs, torn a knife, about 1 hour 10-20
minutes. Remove from the oven.
salt
4 Stir together the feta, walnuts,
freshly ground black pepper chilli, herbs, and some salt
and pepper to taste.

NUTRITIONAL
INFORMATION

Calories 150.......................................................
Protein 6.9g......................................................
Carbs 14.1g............................................................
Sugars 4.4g.......................................................
Fat 8.2g.........................................................................
Sat. fat 2.2g........................................................
Fibre 2.6g................................................................
Sodium 0.5g....................................................

75

MAIN MEALS

VEGAN
POKÉ BOWL

PREP TIME COOK TIME CHILL TIME DIFFICULTY SERVINGS CANNOT
10 MINS 45 MINS 3 HRS EASY 4 BE FROZEN

INGREDIENTS METHOD

250 ml | 9 fl oz | 1 1/2 cups sushi 1 Place the drained sushi rice in a 8 Whisk together the vegan
rice, rinsed in several changes saucepan with 550 ml water. oyster sauce, soy sauce,
of water, then drained vinegar, and brown sugar in a
12 baby sweet peppers 2 Bring the sushi rice to the boil small bowl until the sugar has
1 large courgette, sliced into 1 over a medium heat, and then completely dissolved.
cm | 1/2" coins cover and simmer over a low heat
2 tbsp sunflower oil for 15-20 minutes until the rice 9 Spoon over the poké bowls
150 g | 5 oz | 1 cup romanesco has absorbed the water. Remove and garnish with lime wedges,
cauliflower, prepared into small the pan from the heat and set a sprinkling of black sesame
florets aside to cool, still covered, for at seeds, and some micro salad.
2 baby bok choi, sliced least 10 minutes.
2 tbsp vegan oyster sauce
1 tbsp soy sauce 3 After 10 minutes, fluff with a
1 tbsp rice wine vinegar fork and spread out on a large
2 tsp soft brown sugar tray lined with clingfilm. Let cool
1 lime, cut into wedges until no longer warm to the touch.
2 tbsp black sesame seeds
purple micro salad, optional 4 Cover and chill until cold,
salt about 2-3 hours.
freshly ground black pepper
5 When ready to assemble, NUTRITIONAL
preheat the grill to hot. Toss INFORMATION
the peppers and courgette coins
with the oil and some salt and Calories 328......................................................
pepper to taste on a grilling tray. Protein 10.5g...................................................
Carbs 67.3g........................................................
6 Grill until lightly charred, Sugars 7.0g........................................................
turning frequently, about 5-7 Fat 3.6g.........................................................................
minutes. Remove from the grill Sat. fat 0.7g.......................................................
and set aside. Fibre 5.1g...................................................................
Sodium 0.9g....................................................
7 Divide the sushi rice
between bowls. Top with the
grilled vegetables, romanesco
cauliflower, and bok choi.

76

MAIN MEALS
77

MAIN MEALS

BURRITO BOWLS
WITH CHICKEN

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 40 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

180 g | 6 oz | 1 cup long-grain 1 Combine the rice with 500 6 After cooling, add the
white rice, rinsed in several ml water and 1/2 tsp salt in a remaining lime juice and
changes of water, drained heavy-based saucepan. Bring to chopped coriander, fluffing with a
4 limes, two juiced, two cut into the boil over a high heat, cover fork to separate the grains.
wedges with a tight-fitting lid, and cook
1 bunch coriander, finely over a low heat until the rice has 7 When ready to serve, split
chopped absorbed the water and is tender the chicken breasts in half
225 g | 8 oz | 1 1/2 cups cherry to the bite, about 20 minutes. horizontally. Halve, pit, peel, and
tomatoes, quartered slice the avocado.
1 small red onion, finely diced 2 In the meantime, stir together
1 tbsp sunflower oil half the lemon juice and 8 Divide the rice between bowls
2 large skinless chicken breasts chopped coriander with the and top with the chicken,
1 ripe avocado cherry tomatoes, red onion, and a salsa, avocado, lettuce, Cheddar
1 Romaine lettuce, chopped generous pinch of salt and pepper cheese, and jalapeños. Serve with
25 g | 1 oz | 1/4 cup reduced-fat in a serving bowl. Cover and set tortilla chips and lime wedges on
Cheddar cheese, grated the bowl aside. the side.
2 jalapeños, thinly sliced
25 g | 1 oz | 1 cup corn tortilla 3 Preheat a griddle pan over a
chips, to serve moderate heat until hot. Rub
the chicken breasts with the oil
salt and season with salt and pepper.

freshly ground black pepper 4 Lay into the pan, frying until NUTRITIONAL
golden-brown and cooked INFORMATION
through, turning occasionally,
about 15-20 minutes. Remove Calories 396.....................................................
from the pan and loosely wrap in Protein 32.8g.................................................
aluminium foil to keep warm. Carbs 33.2g.......................................................
Sugars 4.3g.......................................................
5 Remove the rice from the Fat 16.0g.....................................................................
heat when ready. Let cool, still Sat. fat 2.8g........................................................
covered, for 10 minutes. Fibre 7.4g................................................................
Sodium 0.7g....................................................

78

MAIN MEALS
79

MAIN MEALS

TOFU PAD THAI
NOODLE DISH

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 20 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

FOR THE SAUCE: 1 FOR THE SAUCE: Whisk 7 Divide between plates and top
4 tbsp soy sauce together everything for the with red chilli, peanuts, and
2 limes, juiced sauce in a small mixing bowl until coriander leaves. Serve with lime
1 tbsp rice wine vinegar the sugar dissolves. wedges placed on the side for
1 tbsp soft brown sugar squeezing over.
1 tbsp hot water 2 TO ASSEMBLE: Place the
1 tbsp sambal oelek, or 1/2 tsp noodles in a large heatproof
red chilli flakes, see Tip bowl and cover with boiling water.
Let stand, tossing frequently with
TO ASSEMBLE: tongs, until tender to the bite and
300 g | 11 oz flat rice noodles pliable, about 7-10 minutes.
2 tsp sesame oil
3 tbsp groundnut oil, or 3 Drain well and rinse under
sunflower oil, divided running water. Transfer to
300 g | 11 oz | 2 cups extra-firm a clean, dry bowl and add the
tofu, drained, patted dry, and sesame oil, tossing to coat.
cubed
2 cloves garlic, finely chopped 4 Heat half the groundnut oil NUTRITIONAL
2 carrots, peeled and cut into in a large wok or frying pan INFORMATION
thin batons set over a high heat until hot.
1 large handful beansprouts Add the tofu and some salt and Calories 356.....................................................
1 red chilli, finely sliced pepper to taste, stir-frying until Protein 12.7g....................................................
2 tbsp roasted peanuts golden-brown, about 3-4 minutes. Carbs 36.4g......................................................
1 handful coriander leaves Remove from the wok to a plate. Sugars 6.1g..........................................................
1 lime, cut into wedges Fat 19.7g......................................................................
salt 5 Add the remaining groundnut Sat. fat 2.3g........................................................
oil and then the garlic, carrots, Fibre 4.8g...............................................................
and beansprouts to the wok. Stir- Sodium 1.3g.......................................................
fry for 1 minute before adding the
noodles and prepared sauce.

6 Continue to stir-fry for about
2 minutes, stirring and tossing
frequently to coat the noodles in
the sauce. Return the tofu to the
wok and toss to combine.

80

MAIN MEALS

TIP

SAMBAL OELEK IS A
SPECIALTY SOUTH-EAST

ASIAN CHILLI SAUCE
AVAILABLE IN SPECIALTY
SUPERMARKETS OR ONLINE.
IT IS A VEGAN INGREDIENT,
BUT ALWAYS CHECK THE

INGREDIENT LIST
TO CONFIRM BEFORE

USING.

81

MAIN MEALS

HADDOCK FILLETS ON
ROASTED VEGETABLES

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 45 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

2 large courgettes, roughly 1 Preheat the oven to 180°C
chopped (160° fan) | 350F | gas 4.
2 large sweet potatoes, peeled
and diced 2 Toss together the vegetables
1 large red pepper, cored, and 1 tbsp olive oil with some
seeded, and roughly chopped salt and pepper to taste in a
2 tbsp olive oil, divided roasting tray.
4 skinless haddock fillets, ~150g
each, pin-boned 3 Roast until the fillets are
1 small handful flat-leaf parsley, tender to the tip of a knife and
finely chopped starting to colour at the edges,
about 30 minutes.
salt
4 Remove from the oven and
freshly ground black pepper position the haddock fillets on
top, drizzling with the remaining
olive oil. Season to taste with salt NUTRITIONAL
and pepper. INFORMATION

5 Return to the oven until the Calories 316........................................................
haddock fillets are opaque in Protein 38.7g.................................................
appearance and firm to the touch, Carbs 19.3g.........................................................
about 10-12 minutes. Sugars 4.4g.......................................................
Fat 8.6g........................................................................
6 Remove from the oven and let Sat. fat 1.2g..........................................................
the dish stand briefly before Fibre 3.2g................................................................
serving with a light sprinkling of Sodium 0.6g....................................................
chopped parsley.

82

MAIN MEALS
83

MAIN MEALS

PEPPER AND POTATO
BAKE WITH EGG

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT / CAN
10 MINS 50 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

4 medium white potatoes, 1 Preheat the oven to 180°C
peeled and cut into batons (160° fan) | 350F | gas 4.
1 red pepper, cored, seeded,
and sliced 2 Parboil the potatoes in a large
1 yellow pepper, cored, seeded, saucepan of salted, boiling
and sliced water until just tender to the tip of
2 tbsp olive oil a knife, about 10-12 minutes.
4 large egg yolks
1 small handful flat-leaf parsley, 3 Drain well and let steam off
finely chopped for a few minutes. Toss with
the peppers, olive oil, and some
salt salt and pepper to taste in a large
mixing bowl.
freshly ground black pepper
4 Divide between four
individual baking or gratin NUTRITIONAL
dishes, placing them on a large INFORMATION
rimmed baking tray.
Calories 278......................................................
5 Bake until the vegetables are Protein 6.8g......................................................
golden-brown at the edges, Carbs 37.9g........................................................
about 25-30 minutes. Sugars 4.3g.......................................................
Fat 11.5g........................................................................
6 Remove from the oven and Sat. fat 2.6g........................................................
place an egg yolk on top of Fibre 6.3g................................................................
each dish. return to the oven until Sodium 0.5g....................................................
set, about 5 minutes.

7 Remove from the oven again
and let stand briefly before
serving with a sprinkling of
chopped parsley.

84

MAIN MEALS
85

MAIN MEALS

CRUSTLESS
VEGETABLE QUICHE

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 35 MINS EASY 6 BE FROZEN

INGREDIENTS METHOD

1 tbsp olive oil 1 Preheat the oven to 180°C
1 large onion, chopped (160° fan) | 350F | gas 4.
1 small red pepper, cored,
seeded, and finely diced 2 Heat the olive oil in 20 cm |
8 large eggs 8" cast-iron pan set over a
100 ml | 3 1/2 fl oz | 7 tbsp milk medium heat until hot. Add the
2 courgettes, grated onion, red pepper, and a pinch
100 g | 3 1/2 oz | 3/4 cup of salt to taste, sweating until
reduced-fat feta, roughly softened, about 6-7 minutes. Set
crumbled off the heat.
salt
freshly ground black pepper 3 Whisk together the eggs and
milk in a mixing bowl with 1/2
tsp salt and 1/4 tsp black pepper. NUTRITIONAL
Fold in the courgette, onion, and INFORMATION
red pepper.
Calories 168.......................................................
4 Pour the mixture into the Protein 12.4g...................................................
cast-iron pan and set over a Carbs 4.4g............................................................
medium heat. Scatter the feta on Sugars 2.7g........................................................
top, pressing into the egg with Fat 11.1g...........................................................................
your fingers. Sat. fat 3.8g........................................................
Fibre 0.7g...............................................................
5 Transfer to the oven and bake Sodium 0.5g....................................................
until set and golden-brown at
the edges, about 20 minutes.

6 Remove from the oven and
let stand briefly before slicing
and serving.

86

MAIN MEALS
87

MAIN MEALS

POMEGRANATE AND
CORIANDER CURRY

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 35 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

60 g | 2 oz | 1/3 cup unsalted 1 Soak the cashews in a bowl of 7 Garnish with pomegranate
cashews warm water. Set aside. seeds and chopped coriander
2 onions, roughly chopped before serving.
6 cloves garlic 2 Purée the onions, garlic,
1 tbsp fresh ginger, peeled ginger, and chilli in a food
1 red chilli, seeded and processor. Melt the ghee in a
chopped sauté pan or wok set over a
2 tbsp ghee, or butter moderate heat until hot.
2 tsp ground cumin
2 tsp ground coriander 3Add the onion purée mixture
2 tsp paprika and 1/4 tsp salt, frying until
1 tsp ground turmeric golden, about 8-10 minutes,
1/2 tsp ground cardamom stirring frequently.
1/2 tsp red chilli powder
1 small cinnamon stick 4 Stir in the ground spices,
1 tsp caster sugar cinnamon stick, and sugar.
400 g | 14 oz | 2 cups tinned Fry for 2 minutes, stirring
chopped tomatoes occasionally, and then stir in the
300 ml | 11 fl oz | 1 1/3 cups tomatoes and stock.
chicken stock, or vegetable
stock 5 Bring to the boil and then NUTRITIONAL
100 g | 3 1/2 oz | 1/2 cup low-fat reduce to a gentle simmer for INFORMATION
plain yoghurt 20 minutes, stirring the mixture
50 g | 1 3/4 oz | 1/2 cup from time to time. Calories 270.....................................................
pomegranate seeds Protein 8.3g.......................................................
1 handful coriander, roughly 6 Purée the cashews with a little Carbs 25.3g.......................................................
chopped of their soaking water in a Sugars 13.0g....................................................
food processor before stirring into Fat 16.6g.....................................................................
salt the curry along with the yoghurt Sat. fat 7.0g........................................................
and plenty of salt and pepper Fibre 2.9g................................................................
freshly ground black pepper to taste. Purée the curry with an Sodium 0.7g....................................................
immersion blender; alternatively
you can use a food processor.

88

MAIN MEALS
89

MAIN MEALS

LINGUINE WITH CRAB,
TOMATOES, COURGETTE

AND GRATED CHEESE

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 15 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

350 g | 12 oz linguine 1 Cook the linguine in a
1 tbsp olive oil large saucepan of salted,
1 red chilli, seeded and finely boiling water until 'al dente', or
chopped approximately 10 minutes.
1/2 courgette, grated
225 g | 8 oz | 1 1/2 cups mixed 2 In the meantime, heat the
cherry tomatoes, halved olive oil in a large sauté pan
1 handful flat-leaf parsley, set over a medium heat until hot.
chopped Add the chilli, courgette, and
100 g | 3 1/2 oz | 3/4 cup tinned a pinch of salt, sautéing until
white crab meat, picked over softened, about 4-5 minutes.
for shell
2 tbsp Parmesan, finely grated 3 Stir in the cherry tomatoes
and some more salt and
salt pepper to taste. Set off the heat.

freshly ground black pepper 4 Drain the linguine when
ready and add to the cherry
tomatoes along with the parsley, NUTRITIONAL
tossing to combine. Season to INFORMATION
taste with salt and pepper.
Calories 378......................................................
5 Divide between bowls and Protein 16.4g...................................................
top with the crab meat and Carbs 66.6g......................................................
Parmesan before serving. Sugars 3.6g........................................................
Fat 6.3g.........................................................................
Sat. fat 1.0g.........................................................
Fibre 4.0g...............................................................
Sodium 0.8g....................................................

90

MAIN MEALS
91

MAIN MEALS

MARINATED
TOFU SALAD

PREP TIME MARINADE TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 4 HRS 10 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

1 red chilli, chopped 1 Combine the chilli, orange
1 orange, juiced juice, peanut butter, vinegar,
2 tbsp smooth peanut butter soy sauce, miso paste, honey,
2 tbsp rice wine vinegar and both oils in a food processor
1 tbsp light soy sauce or blender. Blend on high until
2 tsp yellow miso paste a smooth paste forms, adding a
1 tsp honey splash of warm water to bring it
2 tsp toasted sesame oil together and thin out.
2 tbsp sunflower oil
300 g | 11 oz extra-firm tofu, 2 Place the tofu in a bowl and
drained spoon over the dressing.
200 g | 7 oz | 8 cups mixed leaf Cover and chill for 4 hours.
salad
1 large carrot, peeled into 3 To assemble, arrange the
ribbons lettuce on a serving plate or
2 jalapeños, sliced platter. Cut the tofu into slices
1 small red onion, finely sliced and sit on top of the salad leaves,
2 tbsp whole almonds, sliced scattering the carrots, jalapeños,
red onion, and almonds on top.

4 Spoon over dressing from the
tofu marinade before serving.

NUTRITIONAL
INFORMATION

Calories 312........................................................
Protein 14.3g...................................................
Carbs 23.5g.......................................................
Sugars 9.0g.......................................................
Fat 19.7g......................................................................
Sat. fat 2.6g........................................................
Fibre 6.1g..................................................................
Sodium 0.4g....................................................

92

MAIN MEALS
93

MAIN MEALS

THAI COCONUT
NOODLE SOUP

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 35 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD NUTRITIONAL
INFORMATION
2 tbsp avocado oil, or sunflower 1 Heat the oil in a large casserole
oil dish set over a medium heat. Calories 366.....................................................
2 shallots, diced Add the shallots and a pinch of Protein 4.9g......................................................
4 cloves garlic, finely chopped salt, cooking until translucent, Carbs 43.5g.......................................................
1 tbsp root ginger, peeled and about 5 minutes. Sugars 10.1g.......................................................
grated Fat 18.2g......................................................................
2 tbsp Thai red curry paste, see 2 Stir in the garlic and ginger, Sat. fat 8.0g.......................................................
tip cooking for 2 minutes. Stir in Fibre 3.3g................................................................
2 tsp mild curry powder the curry paste, curry powder, and Sodium 1.3g.......................................................
1/2 tsp ground turmeric turmeric, cooking until the paste
800 ml | 28 fl oz | 3 1/2 cups darkens slightly, about 3 minutes.
low-sodium vegetable stock
400 ml | 14 fl oz | 1 2/3 cups 3 Gradually whisk in the stock
light coconut milk and coconut milk. Bring to the
2 sweet potatoes, peeled and boil, stir in the sweet potato and
cut into chunks mushrooms, and then reduce to
150 g | 5 oz | 2 cups exotic a simmer until the sweet potato
mushrooms, cleaned is just tender to the tip of a knife,
200 g | 7 oz udon noodles about 15-20 minutes.
2 - 3 tbsp soy sauce
1 - 1 1/2 tbsp coconut sugar 4 Stir in the noodles and
1 - 2 tbsp rice wine vinegar continue to simmer until
1 lime, juiced tender to the bite, about 6-8
1 handful fresh pea pods, split minutes.
1 handful pomegranate seeds
1 small handful micro salad 5 Season the soup with soy
sauce, coconut sugar, vinegar,
salt lime juice, and some salt and
pepper as needed.
freshly ground black pepper
6 Ladle into bowls and top
with split peas, pomegranate
seeds, and some micro salad
before serving.

94

MAIN MEALS

TIP

THAI RED CURRY
PASTE CAN BE

PURCHASED AT MOST
LARGE SUPERMARKETS,

OR YOUR LOCAL
ASIAN SHOP

95

MAIN MEALS

CAULIFLOWER AND
GREEN BEAN VEGAN

BIRYANI

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 1 HR 5 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

2 large onions, roughly chopped 1 Combine the onions, garlic, the cauliflower and beans into
6 cloves garlic ginger, and chillies in a food the rice, and season to taste with
1 tbsp fresh ginger, peeled processor and blend on high with lemon juice, salt, and pepper.
2 green chillies, seeded and a little water until you have a
chopped smooth paste. 7 Divide between plates and
3 tbsp ghee, or sunflower oil garnish with flaked almonds
2 tsp ground cumin 2 Melt the ghee in a large and coriander before serving.
2 tsp ground coriander casserole dish over a
1 tsp red chilli powder moderate heat until hot. Add the NUTRITIONAL
1 tsp garam masala onion paste and fry until lightly INFORMATION
1 tsp paprika coloured, about 8-10 minutes.
1 tsp ground turmeric Calories 281........................................................
3 bay leaves 3 Sprinkle over the ground Protein 5.9g.......................................................
300 g | 11 oz | 1 3/4 cups spices and some salt and Carbs 38.7g.......................................................
basmati rice, rinsed and drained pepper, stirring well. Cook for Sugars 7.0g........................................................
850 ml | 30 fl oz | 3 1/2 cups 2 minutes until aromatic and Fat 11.6g........................................................................
vegetable stock slightly darkened in colour. Sat. fat 7.8g.........................................................
300 g | 11 oz | 2 cups Fibre 5.7g................................................................
cauliflower florets 4 Stir in the bay leaves, rinsed Sodium 0.8g....................................................
225 g | 8 oz | 2 cups green rice, and stock. Bring the
beans, trimmed biryani to a vigorous, rolling boil
1 lemon, juiced before covering with a tight-
2 tbsp flaked almonds, toasted fitting lid. Cook over a very low
1 handful coriander, torn heat for 30 minutes.
salt
freshly ground black pepper 5 Remove from the heat,
carefully arrange the
96 cauliflower and green beans on
top of the rice, and cover again.
Let sit for 20 minutes.

6 After 20 minutes, fluff with a
fork to separate the rice. Stir

MAIN MEALS
97

MAIN MEALS

VEGAN
'MEATBALLS'

PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
10 MINS 40 MINS EASY 4 BE FROZEN

INGREDIENTS METHOD

FOR THE MEATBALLS: 1 FOR THE MEATBALLS: 7 TO ASSEMBLE: Arrange the
2 tbsp olive oil, divided Preheat the oven to 190°C lettuce leaves on platters and
1 small onion, finely diced (170° fan) | 375F | gas 5. top with vegan soured cream, the
2 cloves garlic, minced meatballs, red chilli, onion, and
250 g | 9 oz tempeh 2 Heat 1 tbsp olive oil in a sauté chives before serving.
2 tbsp extra-firm tofu pan set over a medium heat
40 g | 1 1/2 oz | 1/3 cup vegan until hot. Add the onion, garlic,
hard cheese, grated and a pinch of salt, sweating until
1/2 tsp dried oregano softened, about 5 minutes. Set off
1/2 tsp dried basil the heat.
1 pinch caster sugar
50 g | 1 3/4 oz | 1 cup fresh 3 Add the tempeh and tofu to a
white breadcrumbs food processor, pulsing until
salt broken down. Add the sweated
freshly ground black pepper onion and garlic, vegan cheese,
dried herbs, sugar, breadcrumbs,
TO ASSEMBLE: 1/2 tsp salt and 1/4 tsp pepper.
2 little gem lettuce, leaves
separated 4 Pulse until the mixture forms NUTRITIONAL
120 g | 4 oz | 1/2 cup vegan a mouldable dough. Scoop INFORMATION
soured cream, or non-dairy out tablespoons of the mixture
plain yoghurt and roll into meatball shapes Calories 338.....................................................
1 small red chilli, seeded and between damp hands; aim for at Protein 20.2g.................................................
finely diced least eight. Carbs 18.8g.........................................................
1/2 small onion, finely sliced Sugars 3.0g.......................................................
1 handful chives, snipped 5 Arrange on a baking tray and Fat 21.8g......................................................................
brush the meatballs with some Sat. fat 7.5g.........................................................
olive oil. Season with a little more Fibre 1.6g..................................................................
salt and pepper. Sodium 0.7g....................................................

6 Bake for 20-25 minutes until
golden-brown all over, turning
once about halfway through.
When ready, remove from the
oven and let cool briefly.

98

MAIN MEALS
99

Reward yourself for all your hard work by
whipping up some of these dreamy sweet

and savoury snacks

102 chocolATE coVERED chERRIES
104 RAINBoW VEGETABlE cRISPS
106 chIcKPEAS WITh A PARMESAN coATING
108 chocolATE AND chIA coFFEE cREAM
110 WATERMEloN GRANITA