Easy Healthy Steps

Whole Roast Chicken with Root Veg and Pesto
Ingredients
1 medium whole chicken
400g squash diced into 1” cubes
200g sweet potatoes diced into 1” cubes
1 whole red onion
80g babycorns
2 cloves of garlic
3-4 sprigs of Rosemary
1 lemon halved
95g (1/2 jar) reduced fat pesto
Sea salt
Instructions
Remove chicken from packaging and place into a tray, cover liberally with sea salt and leave covered for 1-6 hours.
Preheat your oven to 220C/425F/Gas Mark 7.
In a roasting tray throw in baby corns, a lemon, 1 large sweet potato, diced butternut, onions, a few sprigs of rosemary, a whole clove of garlic, sea salt and black pepper - toss together.
Spatchcock a chicken by cutting either side of the spine and pressing firmly on the collarbone to flatten the bird, lay on top of the veggies in the tray adding the cut discard into the tray base.
Roast at 220C/452F/Gas Mark 7 for 20 mins then drop to 200C/400F/Gas Mark 6 for 45 minutes or until the juices run clear when pricked.
Remove the chicken from the tray and rest the meat covered loosely for 10 mins whilst you mix the veg in the tray, squeeze over the now glazed lemons juice and add a jar of reduced fat pesto, mixing very well, return the veggie tray to the oven.
After 10 minutues, carve the chicken and divide equally between four plates, remove the roots from the oven and add to each plate.
Serve with any additional steamed veg or side salad.

Cajun Spiced Prawn Pasta
Ingredients
160g wholewheat spaghetti
80g rocket
Juice of 1 lemon
140g frozen peas
140g prawns
1 tsp cajun spice mix
15g half fat creme fraiche
20g parmesan
Instructions
Bring water to boil in a large saucepan with a big pinch of salt and add your spaghetti.
Boil for 10 minutes adding the frozen peas for the last minute of cooking.
In a separate bowl combine lemon juice and rocket with a little salt and pepper.
Set aside.
Drain the pasta and peas reserving 1/2 cup of the liquid, return the pan with with pasta to a medium heat and add in the prawns and cajun spice mix with a little of the reserved water to stop the pasta from sticking for 2 minutes.
Lower the heat and add the creme fraiche, with some water if needed, and finally half of the parmesan and turn off the heat.
Add the pasta to bowls dividing up the rocket salad and serve with a dusting of the second half of parmesan.

Garlicky (ground) Steak Mince with Pasta
Ingredients
160g wholewheat pasta
300g 5% beef mince
12g olive oil
2 cloves of garlic minced
1 red onion diced
80g spinach
8g honey
3 tbsp soy sauce
1 tsp smoked paprika
Sea salt and pepper
Instructions
Set a pan to a medium heat and boil your kettle, add water and a big pinch of salt to another saucepan and add your pasta.
Cook for 10 minutes.
Meanwhile, add beef, onion and garlic to the pan and cook through until the onion softens (4-6 minutes).
Add the honey, soy, paprika, plenty of black pepper and a little pasta water with the spinach and stir very well.
Cook for another 4-6 minutes until any water is reduced and the beef is fully cooked.
Drain the pasta and stir into the beef with the olive oil.
Serve whilst hot or reheat later.

Cheese Stuffed Mexican Meatballs with Coriander Salsa
Ingredients
500g 5% beef mince
1 tsp cinnamon
1 tsp cumin
100g mozzarella grated
100g cheddar grated
11g olive oil
1 onion finely chopped
2 garlic cloves finely chopped
2 tsp chipotle paste
400g tin of tomatoes
25g 70% dark chocolate
1 cup of coriander diced
1 limes juice
1/4 red onion finely chopped
1 green chilli deseeded and chopped
Instructions
In a bowl combine the cinnamon, beef, cumin and seasoning and combine.
Divide into 4 balls.
Combine the grated cheeses in one bowl and squeeze together to make 4 balls.
Press one of the beef balls into a flat circle and add 1 ball of cheese in the middle.
Gather the sides and enclose the cheese moulding it with your palms.
Repeat until all ingredients are used.
Heat the oven to 200C/400F/Gas Mark 6 and heat the olive oil in a frying pan cooking the onion with a pinch of salt for 10 minutes until soft.
Add the garlic and cook for 1 minute.
Add to a food processor with the tomatoes, chipotle, chocolate and plenty of salt and pepper.
Blitz until very smooth.
Pour this mixture into a deep roasting tray, adding the meatballs to the sauce not touching.
Bake for 45 minutes until the meatballs have browned and the sauce thickens.
Put the coriander, 1/4 onion, lime juice and green chilli in a bowl, season well and mix.
Serve the meatballs with the coriander salsa to spoon over.

Low Carb Chicken, Avocado and Walnut Salad
Ingredients
320g romaine lettuce
45g olive oil
24g white wine vinegar
1 tbsp fresh parsley chopped
1/4 tsp oregano
8g honey
40g walnuts
240g avocado flesh
1kg chicken breast
Instructions
Preheat your oven to 180C/350F/Gas Mark 4.
Place your raw chicken on a roasting tray, season with salt and black pepper and roast in the oven for 30 minutes.
Remove from the oven and allow to rest.
Whilst your chicken is resting, tear or slice the lettuce into large pieces and place on a large serving dish.
Whisk the olive oil, honey, vinegar, parsley and oregano in a small bowl until completely combined and season with salt and pepper to taste.
Halve and peel the avocado removing the stone and slice into chunks.
Add the avocados to the dressing and coat.
Spoon the avocados evenly over the bed of lettuce and sprinkle the walnuts over the salad.
Dice all of your chicken breast and add to the salad and toss all of the items together, finally adding the remaining dressing and serve immediately.

Warm Fruit Salad
Ingredients
36g butter
24g caster sugar
300ml sweet Marsala wine
1 pear
4 figs
2 peaches
2 nectarines
1 apple
100g pistachio
Instructions
Preheat an oven to 200C/400F/Gas Mark 6 and melt butter in a saucepan with the sugar and masala and cook over low heat for 5 to 10 minutes until syrupy, set aside and cool.
Cut and quarter all of the fruit and place into a mixing bowl with the pistachio nuts and pour over 2/3rd’s of the syrup, tossing together.
Lay the mixture onto a baking tray and cook for 25 to 30 minutes until the fruit is warmed through but not completely cooked.
Remove from the oven and spoon into four plates dividing up the remaining syrup with the juices from the baking dish and drizzle over the bowls.

Roasted Peach Stacked Parfait
Ingredients
440g peaches
32g honey
1/2 tsp vanilla essence
600g of low fat greek yoghurt
100g “Fruit and Fibre” type cereal
Instructions
Preheat your oven to 180C/350F/Gas Mark 4.
Slice your peaches and lay into a roasting dish, drizzle with honey and add vanilla essence, mix well and add them to the oven for 10-15 minutes until soft.
Allow the peaches to fully cool and add them with juices evenly to individual glasses or four bowls.
Layer on top of the peaches 15g of “fruit and fibre” cereal and then 75g of low fat greek yoghurt to each bowl.
Finally add another 10g of cereal on top of the yoghurt and another 75g of yoghurt.
Eat right away or fully chill for 30 minutes before serving.

Chocolate Almond Warm Banana Split
Ingredients
2 bananas (around 110g each)
60g 70% dark chocolate
26g almond butter
20g raisins
Instructions
Preheat your oven to 180C/350F/Gas Mark 4
Make a deep lengthwise cut along the inside curve of your banana, not going all the way through to make a pocket, fill this with the dark chocolate and raisins.
Wrap each banana in foil, making sure you leave a little opening on top for the bananas to slightly brown.
Lay against the sides of the roasting tray or use an oven safe dish to keep the bananas upright, cook for 12 to 15 minutes until the bananas skins are spotted black.
When done, carefully remove and peel back the foil and add your almond butter topping with any additions that meet your preference.

Cheesecake Berry Pudding
Ingredients
250g ricotta
32g whey protein
150g punnet of raspberries
1 tsp lemon juice
1 tsp powdered sweetener
Instructions
Place the ricotta into a bowl with the protein powder and mix very well until combined.
Add the berries with a small amount of lemon juice and sweetener, stir to combine and serve.

Honey Baked Plums with Almond Butter
Ingredients
340g plums (around 4 large), halved, stone removed
70g honey
2 bay leaves
1/4 ground cinnamon
50g almond butter
150g plain Skyr
25g flaked almonds
Instructions
Preheat the oven to 200C/400F/Gas Mark 6.
In a deep roasting tray, combine plums, honey, bay and cinnamon.
Add 3 tbsp water and lay cut side up in the tray.
Cover with a lid or foil and bake for 15-20 minutes to soften.
Uncover and continue baking until plums are completely tender and the edges just start to darken (around 15-20 minutes).
Serve each plum in a dish with a heaped tsp of almond butter (12g), a heaped tbsp (around 35-40g) of Skyr yoghurt, finally dressing with a tbsp of flaked almonds.

Cinnamon Apple Breakfast Bowl
Ingredients
250g cottage cheese 35g apple, diced
30g chopped walnuts 1 tbsp maple syrup
1 pinch cinnamon
Instructions
Add all the ingredients to a bowl or container.
Enjoy immediately or refrigerate in an air-tight container up to four days

Full Breakfast Stack
Ingredients
1cm thick slice of beef tomato
60g slice of black pudding
1 reduced fat pork sausage, sliced in half 1 rasher of back bacon
1 medium egg
Handful of spinach
Instructions
Heat an oven grill to a medium-high temperature.
Arrange black pudding, sausage, tomato and bacon across a grill pan and cook for 8 minutes, turning occasionally.
Meanwhile, prepare the poached egg by first placing it in a mug of boiling water for 1 minute - this will begin to thicken the egg white.
Bring a pan of salted water to the boil, reduce the heat low and carefully crack the egg into the middle and poach for 2 minutes.
Remove with a slotted spoon and leave to drain on kitchen paper.
Arrange your breakfast stack with a handful of spinach at the base, tomato, then black pudding followed by the sausage, rashers of streaky bacon and top with the poached egg.