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.
Eating a healthy diet is crucial to your mental and emotional health as well as your physical wellbeing. It can make a huge difference to your mood, energy, waistline, and how you think and feel. We’ve put together a handy guide to help your money go further while still enjoying tasty, nutritious meals that the whole family can enjoy.
Read our guide to eating well on a budget here
For extra ideas, including lunchbox and picnic foods, take a look at some NHS Healthier Families recipes here.
Ingredients - Makes 4 breads
Breakfast sardines, spinach, and a mug-baked-egg
Ingredients - Serves 1
Banana pancakes with yoghurt and blueberries
Mushroom and red pepper egg muffins
Tomato, Mushroom and Spinach Omelette
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.
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)
Spaghetti For Tuesday | 12 minutes
To serve 2
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.
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.
Hummus, Avocado, Tomato and Rocket Sandwich
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.
Cover with remaining bread.
Lightly spray sandwiches on both sides with oil.
Heat a non-stick frying pan over low heat.
Add sandwiches and lightly press down with a spatula.
Cook for 2-3 minutes each side until golden and crisp.
Cut in half and serve.
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.
1 Tbsp of olive oil
1 small cauliflower (500g) Cut into chunks. (I like to use the leaves and most of the stalk too)
1 stock cube
1 can of butter or cannellini beans drained
Chives or spring onions (I like to use the green tops of spring onions)
Heat the oil and add the cauliflower chunks, fry gently until the cauliflower softens slightly (5-10mins).
Add 900mls of boiling water to the stock cube and add to the pan then simmer until the cauliflower is soft (20-30mins).
Remove from heat and add half the beans (or all of them if you want a less chunky soup).
Use a stick blender or food processor to blend and add more water if needed.
Season with salt and pepper and sprinkle on the chives/spring onion tops.
• Heat oven to 190. Clean the potatoes, then prick several times with a fork and bake 1-1½ hours
• While the potatoes cook, heat the oil in a small pan and fry the onion for 5 mins to soften.
• Stir in the garlic and pepperoni, and cook for 1-2 mins, then add the chopped tomatoes.
• Bring to the boil, then simmer for 5 mins. Season and stir in half the italian seasoning.
• Spoon over the split potatoes and top each one cheese and bake for another 5 minutes to melt
Ingredients - Serves 4
Heat 1 tablespoon of the oil in a large saucepan and fry the onions over a medium heat for 6–8 minutes or until soft, stirring regularly. Add the garlic and mixed herbs. Continue to fry for 1 minute, stirring constantly, then add the chopped tomatoes. Season well with a little salt and lots of black pepper and simmer for 4–5 minutes to reduce the liquid, stirring often.
Add the risotto rice and stir for a minute to coat in the tomato sauce. Next add the stock cube with around 100ml/3½fl oz of the hot water. Stir continuously and, once the water has been absorbed, add some more water.
Keep repeating until the rice is cooked and looks rich and creamy (this should take about 20 minutes). Add a little more water if needed until the right consistency is reached. Remove from the heat and stir in almost all of the grated cheddar. Adjust the seasoning to taste. Serve with a glug of olive oil, a pinch of oregano and the remaining cheese to garnish.
For the white sauce
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.
Turkey meatballs in tomato sauce with couscous
Chilli Con Carne with Boiled Rice
freshly ground black pepper
600 g baking potatoes
1 tablespoon olive oil
Preheat the oven to 200ºC/400ºF/gas 6.
Wash 4 large sweet potatoes under cold running water, scrubbing well with a scrubber to get rid of any dirt (no need to peel them)
Cut each sweet potato in fries, by cutting the sweet potato in half and then into smaller fries
Add to a large mixing bowl, then sprinkle over a tiny pinch of sea salt and black pepper, and ½ a teaspoon of sweet smoked paprika
Drizzle with 1 tablespoon of olive oil, then toss everything together to coat
Spread out into a single layer in a large baking tray, then bake for 35 to 40 minutes, or until golden and cooked through
Leave to sit for a couple of minutes, to make it easier to remove them, then use a fish slice to transfer them to a serving dish
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.
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
• 4 chicken thigh fillets
• 1 red pepper chopped
• 1 onion chopped
• 2tbsp vegetable or olive oil
• 2 cloves of garlic
• 1 tsp paprika
• 1/2 tsp chilli powder
• 300g brown rice
• 500ml veg or chicken stock
• 400g can of chopped tomatoes
• Bring a pan of water to a boil, lower to med-high heat and boil chicken thighs with a lid on for 30 minutes
• In a large saucepan add oil, pepper, onion, paprika and chilli powder into a pan and fry until onion is translucent
• When chicken is cooked, shred and add to peppers and onions
• Add the rice, tinned tomatoes and stock and season with salt and pepper
• Cook on a low-medium heat until rice is cooked and all the water is absorbed and serve
Ingredients - makes 8
You can of course cheat and use ready made shortcrust pastry, too. Most supermarket own brand ones are vegan and dairy free.
500grams of strong white bread flour
2 teaspoons of salt
7 grams of yeast
300mls of lukewarm water (200 cold, 100 of boiling water)
3 tablespoons of olive oil
Measure out 500grams of strong white bread flour into a large mixing bowl
Add 2 teaspoons of salt and mix together
Add your 7 grams of yeast and stir until mixed together
Create a well in the middle of your mixture and add in your water and olive oil
Mix all of this together, using one hand to fold the mixture together gently in the bowl (if you have a mixer at home you can use this now for 10mins on a low setting).
Move the mixture onto your work surface and keep needing until you create a slightly sticky dough - Watch the video to see how John does this.
Create the shape you want with the dough
You now need to prove the bread by placing it in the mixing bowl, putting a tea towel over it and leaving it for an hour.
After an hour your dough will have grown a lot larger
Need the bread for a couple of minutes to push the air out
Shape the dough into its final shape
Put your parchment paper on the oven tray
Place your dough on the parchment paper
Place the tea towel over the tray and leave for another hour
After an hour, remove the tea towel and add any design you wish such as a few cuts on the top as John demonstrated
Preheat your oven at 200 degrees
Place your oven tray in the oven for half an hour
After 30minutes take your bread out the oven and get stuck in!
• 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