Seeded oatcakes

Prep:   15 mins                                         Method:  Easy

Cook:  5 mins                                         Serves: makes about 20

These quick biscuits make a great addition to a cheeseboard or gourmet homemade gift hamper

Seeded oatcakes

Ingredients

• 50g butter
• 100g medium oatmeal
• 100g plain flour, plus extra for dusting
• 1 tsp bicarbonate of soda
• 2 tsp poppy seeds
• 2 tbsp sesame seeds

Method

1. Heat oven to 200C/180C fan/gas 6. Melt the butter in a small pan, then allow to cool slightly. Tip all the dry ingredients into a bowl, with ½ tsp salt, then pour in the butter. Add 5-6 tbsp boiling water and combine to make a firm dough.
2. Turn out the dough onto a lightly floured surface, then roll out until about 0.5cm thick. Cut into small squares, then bake for 12-15 mins until golden. Leave to cool for a few mins, then transfer to a wire rack and cool completely.

Additional info: Freezable.

Porridge plus

Prep:   5 mins                                         Method:  Easy

Cook:  5 mins                                         Serves: 1

Start off the day with a warm tummy - this porridge is packed with energy-giving oats and fat-free Greek yogurt

Porridge

Ingredients

• enough porridge oats for 1
• semi-skimmed milk
• fat-free Greek yogurt
• banana, sliced
• hazelnuts, roughly chopped
• honey

Method

1. Make porridge with semi-skimmed milk according to the packet instructions.
2. Top with fat-free Greek yogurt, sliced banana and roughly chopped hazelnuts, and drizzle with honey.

Thai salmon noodles

Prep:   10 mins                                         Method:  Easy

Cook:  20 mins                                         Serves: 4

This fast, fragrant and filling dish is just what you need after a hard day at work

Thai salmon noodles

Ingredients

• 200g egg or rice noodles
• 1 tsp olive oil
• 2-3 tsp Thai red curry paste
• 2 spring onions, chopped
• 1 sweet potato, cubed
• 200ml vegetable or chicken stock
• 100ml skimmed milk
• 2 skinless salmon fillets, cut in half and then into fine strips
• ½ small bunch coriander, roughly chopped

Method

1. Cook the noodles following the pack instructions, rinse and drain. Heat the oil in a deep saucepan and fry the curry paste for 1 min until fragrant. Add the spring onions, reserving 1 tbsp, the sweet potato, stock and milk, bring quickly to the boil and simmer for 5 mins until the potato is tender. Add the salmon pieces and cook for 2 mins, then stir in half the coriander.
2. Divide the noodles between 4 bowls and spoon over the salmon and sauce. Sprinkle over the remaining coriander and spring onions.

Zingy salmon & brown rice salad

Prep:   15 mins                                         Method:  Easy

Cook:  25 mins                                         Serves: 3 - 4

This summery recipe has the ideal combination of slow-releasing carbs, lean protein and heart-friendly fats

Zingy salmon & brown rice salad

Ingredients

• 200g brown basmati rice
• 200g frozen soya beans, defrosted
• 2 salmon fillets
• 1 cucumber, diced
• small bunch spring onions, sliced
• small bunch coriander, roughly chopped
• zest and juice 1 lime
• 1 red chilli, diced, deseeded if you like
• 4 tsp light soy sauce

Method

1. Cook the rice following pack instructions and 3 mins before it’s done, add the soya beans. Drain and cool under cold running water.
2. Meanwhile, put the salmon on a plate, then microwave on High for 3 mins or until cooked through. Allow to cool slightly, remove the skin with a fork, then flake.
3. Gently fold the cucumber, spring onions, coriander and salmon into the rice and beans. In a separate bowl, mix the lime zest and juice, chilli and soy, then pour over the rice before serving.

Spicy Cajun chicken quinoa

Prep:   10 mins                                         Method:  Easy

Cook:  25 mins                                         Serves: 4

Protein-packed quinoa makes this midweek meal a superhealthy option

Spicy Cajun chicken quinoa

Ingredients

• 4 skinless chicken breasts, cut into bite-sized pieces
• 1 tbsp Cajun seasoning
• 100g quinoa
• 600ml hot chicken stock
• 100g dried apricots, sliced
• ½ x 250g pouch ready-to-use Puy lentils
• 1 tbsp olive oil
• 2 red onions, cut into thin wedges
• 1 bunch spring onions, chopped
• small bunch coriander, chopped

Method

1. Heat oven to 200C/180C fan/gas 6. Toss the chicken with the Cajun spice and arrange in a single layer in a roasting tin. Bake for 20 mins until the chicken is cooked. Set aside.
2. Meanwhile, cook the quinoa in the chicken stock for 15 mins until tender, adding the apricots and lentils for the final 5 mins. Drain and place into a large bowl with the chicken, toss together.
3. While the quinoa is cooking, heat the oil in a large frying pan and soften the onions for 10-15 mins. Toss the onions into the quinoa with the coriander and some seasoning, then mix well.

Scandi cheese & crackers

Prep:   10 mins                             Method:  Easy                         Serves: 1

This healthy snack is perfect for combating the 4 o'clock slump

Scandi cheese & crackers

Ingredients

• low-fat soft cheese
• snipped chives
• a few cornichons
• wholewheat biscuits or crackers

Method

Dollop low-fat soft cheese, snipped chives and a few cornichons into a tub. Eat with wholewheat crackers.

Sweet & spicy popcorn

Prep:   5 mins                                         Method:  Easy

Cook:  2 mins                                         Serves: 2

Ready in under 10 minutes, this snack is great eaten warm or stored as a snack to stave off hunger between meals

Sweet & spicy popcorn

Ingredients

• 100g bag salted microwave popcorn
• ¼ tsp chilli powder
• ½ tsp cinnamon
• 1 tbsp agave syrup

Method

Cook the microwave popcorn according to the packet instructions. Tip into a large bowl. Sprinkle over the spices, then pour over the agave syrup. Stir and serve warm or pour into a bag and take to work as an afternoon snack.

Additional info: Gluten-free.

Open turkey BLT

Method:  Easy                      Cook:  15 - 20 mins                           Serves: 2

A great Lunch - everything's done under the grill

Open turkey BLT

Ingredients

• 2 turkey steaks, about 140g/5oz each
• 4 rashers smoked streaky bacon
• 2 slices melting cheese, such as cheddar or gruyere
• half a loaf ciabatta, cut in half horizontally
• 2 tbsp mayonnaise
• 1 medium tomato, sliced
• ½ avocado, peeled, stoned and thinly sliced
• 4 lettuce leaves (Little Gem is good)

Method

1. Heat the grill to high. Lay the turkey steaks and bacon on a large baking tray and grill for 3 mins on each side or until cooked through. Set the bacon aside and top the turkey steaks with the cheese slices. Put the ciabatta slices next to the turkey in the pan and return them both to the grill until the bread is toasted and the cheese is melted.
2. Spread the toast with the mayonnaise and top with the cheesy turkey steaks, tomato, avocado, lettuce and bacon.

Additional info: Easily doubled.

Turkey & avocado toast

Prep:   10 mins                                         Method:  Easy

Cook:  5 mins                                          Serves: 2

Layer up creamy avocado with protein-rich, low-fat turkey for a great energy-boosting healthy snack

Turkey & avocado toast

Ingredients

• 1 avocado
• juice ½ lime
• 2-3 small slices ciabatta bread
• 100g turkey slices

Method

Halve and stone the avocado then scrape out the flesh into a bowl. Squeeze in the lime, season, then mash roughly with a fork. Toast the ciabatta, spread with mashed avocado, top with turkey and finish with ground black pepper.

Full English frittata

Prep:   10 mins                                         Method:  Easy

Cook:  35 mins                                         Serves: 4

This recipe puts a British spin on the traditional Italian classic, but it's guaranteed to be a winner for brunch

Full English frittata

Ingredients

• 8 eggs
• 50g soured cream
• 2 tsp olive oil, plus extra for greasing
• 4 rashers bacon, cut into strips
• 12 button mushrooms, sliced
• 4 leftover roast potatoes, cut into bite-size chunks
• 4 leftover cooked chipolatas, cut into bite-size portions
• fresh bread and brown sauce, to serve

Method

1. Heat oven to 180C/160C fan/gas 4. First of all, beat the eggs with a whisk in a bowl, then whisk in the soured cream and seasoning. Heat a non-stick pan, add the oil, then fry the bacon and mushrooms until caramelised and cooked through. Towards the end, toss in the leftover sausages and roast potato chunks and allow them to heat up in the pan alongside the bacon and mushrooms.
2. Tip the contents of the pan into a small, lightly greased roasting tin, then pour over the egg mixture. Bake until the egg has risen slightly and set. Serve with fresh bread and brown sauce (or tomato sauce to add a splash of colour).

The ultimate makeover: Full English breakfast

Prep:   5 mins                                         Method:  Easy

Cook:  20 mins                                       Serves: 2

Angela Nilsen makes a healthier version of an iconic English meal - without losing the nostalgia

The ultimate makeover: Full English breakfast

Ingredients

• 4 rashers good-quality lean unsmoked back bacon
• 4 brown-cap portabello mushrooms
• 12-16 cherry tomatoes on the vine, room temperature
• 6 tsp olive oil
• 2 slices granary or wholegrain bread, cut on the diagonal
• 2 good-quality free-range pork sausages, minimum 86% pork
• 2 free-range, omega-3 rich eggs, room temperature
• few drops cider vinegar
• 2 x 100ml / 3½ fl oz glasses freshly-squeezed orange juice, plus 1 orange cut into wedges
• handful fresh blueberries (about 50g/2oz)

Method

1. Lay the bacon, mushrooms and tomatoes on a foil-lined tray. Brush the tops of the mushrooms with 3 tsp of the oil and both sides of the bread with the remaining oil. Set aside. Heat the grill to very hot. Lay the sausages on a small foil-lined tray (best not to prick good-quality sausages or they may lose moisture). Grill for about 10 mins until cooked, turning occasionally.
2. Meanwhile, three-quarters fill a small pan, and a wide, deep sauté pan with water. Bring both to the boil. Lower an egg into the small pan and remove after 30 secs. Crack the egg into a cup. Add vinegar to the larger pan then, using a wire whisk, swirl the water around to create a whirlpool. Remove the whisk and slowly tip the egg into the centre of the whirlpool (see top picture). When the water comes back to the boil, remove the pan from the heat, cover and leave for 3 mins, then remove the egg. Place in a bowl of warm water while you cook the other egg – or cook both eggs an hour ahead, leave in a bowl of iced water, then reheat for 1½ mins in simmering water before serving.
3. Meanwhile heat a griddle pan to very hot. Place the tomatoes, bacon and mushrooms under the grill for 3-4 mins without turning. At the same time, lay the bread on the griddle pan, cook until crisp, about 1 min each side. Drain everything on kitchen paper.
4. Remove the eggs with a slotted spoon and drain briefly on a cloth. Arrange everything on a plate and serve with the juice and fruit.