Healthy Eating Meal Ideas

Healthy Eating Meal Ideas
& Recipes
Healthy Eating Meal Ideas & Recipes | Page 2
Following a healthy balanced diet and lifestyle are fundamental in our

lives to reduce our risk of illnesses and diseases.
Preface
Many people lead busy and hectic lives with limited time to cook, develop
and prepare healthy and nutritious meals.
This meal idea and recipe book has been designed to facilitate you in
making healthy meal choices that are simple to prepare.
We have done the maths and calculated the nutritional content of each
meal which is shown per serving below each recipe. We have also altered
recipes to make them healthier; that is lowering the fat and salt content
where possible.
All meals are suitable for freezing.
Fast food and take-aways play a huge part in our diets which are known
to be high in fat, salt and calories. We have taken some common conveni-
ence foods and provided you with homemade healthier versions.
Desserts and puddings are not necessary on a regular basis and should
only be consumed on a less frequent basis (no more than once weekly).
If you are following one of the 7 day meal plans (1500kcal, 1750kcal,
200kcal), all recipes for the meal ideas will be found here.
The Shaw Academy - Diploma in Personal Nutrition

French Toast with Fruit & Nuts 4

Hot Fruit & Yoghurt 5
Breakfast
Oat Surprise 6
Homemade Fruit Granola 7
Vegetable 8
Chunky Chicken & Sweetcorn 9
Soups Tomato 10
Carrot 11
Super Hearty Soup 12
Salmon & Couscous Salad 13

Tuna Rice Salad 14
Chickpea & Roasted Pepper Salad 15
Salads
Ham & Beetroot Salad 16
Pasta on a bed of Lettuce 17
Winter Warmer Salad 18
Simple Veggie Melts 19

Chicken Wraps 20
Light Meals
Tortilla Cheese Turnover 21
Quick Pitta Pizzas 22
Spaghetti Bolognese 23
Shepherd’s Pie 24
Turkey & Vegetable Savoury Rice 25
Fish Pie 26
Mushroom Risotto 27
Pork & Bean Casserole 28
Main Meals
Turkey Stir-Fry 29
Lamb Meatballs 30
Chicken & Potato Mediterranean Bake 31
Chilli Con Carne 32
Sunday Roast 33
Beef Curry 34
Chicken Korma Healthy Style 35

Oven Baked Fish & Chips 36
Super Healthy Pizza 37
Take-Aways
(Healthier Option) Pasta Carbonara 38
Sweet & Sour Chicken 39
Chunky Fish Fingers with Potato Wedges 40
Vegetable Curry 41
Apple & Raspberry Tart 42

Chocolate & Berry Mousse Pots 43
Desserts
& Spiced Roasted Apples & Blackberries 44
Puddings 45
Strawberry Cheesecakes 46

Breakfast
French Toast with Fruit & Nuts
Ingredients
2 medium slices granary bread

1 medium banana
1 egg, beaten
150ml low fat milk
100g frozen mixed berries, thawed

2 tablespoon ground almonds
1 teaspoon cinnamon
Methods
1 Beat eggs and milk together

2 Pour over bread, ensuring to coat both sides and leave for 2 to 3 minutes
3 Heat the oil in the pan and fry bread on both sides until golden brown
4 Chop the banana onto the French toast and top with berries
5 Sprinkle the almonds and cinnamon over the toast and serve
Prep 5 mins Cook 10 mins Serves 1
Energy (kcal) 400

Carbohydrates (g) 20
Sugar (g) 18
Nutritional Protein (g) 8
Content Per Serving Total Fat (g) 3
Saturated Fat (g) 1
Salt (g) 0.8
Fibre (g) 5

Breakfast
Hot Fruit & Yoghurt
Ingredients
30g sultanas
2 pears; peeled, halved, cored
200ml unsweetened apple juice
1 teaspoon ground mixed spice
2 oranges; peeled & sliced
4 slices fruit bread
4 tablespoons low fat Greek yoghurt
Methods
1 Place pears, spice, sultanas and apple juice into a saucepan and gently cook for 10 minutes.
2 Remove the pears and add the oranges. Cook for 5 minutes
3 Toast the 4 slices of fruit bread
4 ivide bread into 2 portions and split the mixture and pears between both
5 Top each serving with 2 tablespoons yoghurt
Energy (kcal) 524

Carbohydrates (g) 55.5
Sugar (g) 48
Saturated Fat (g) 0.2
Salt (g) 0.5
Fibre (g) 9

Breakfast
Oat Surprise
Ingredients
50g dried cranberries

50g dried apricots, chopped
50g sultanas
400ml unsweetened apple juice
200g low fat natural yoghurt
100g frozen blueberries, thawed
100g frozen raspberries, thawed
Methods
1 In a bowl, mix oats, cranberries, apricots, sultanas and apple juice.

2 Stir well and leave to soak overnight
3 In the morning, divide mixture into 4 bowls. Spoon 2 tablespoons yoghurt over each portion
4 Sprinkle frozen berries over and serve
Prep 10 mins Cook none Serves 4
Energy (kcal) 400

Sugar (g) 37
Saturated Fat (g) 4
Salt (g) 0.22
Fibre (g) 10

Breakfast
Homemade Fruit Granola
Ingredients
20g sesame seeds
50g dried blueberries

50g dried cherries
400g jumbo rolled oats
100g mixed nuts, chopped
150ml low fat milk
2 tablespoons low fat yoghurt
Methods
1 Preheat oven to gas mark 5 (190 degrees Celsius)

2 Grease a baking tray with oil
3 Mix in a large bowl the seeds, fruit, nuts and oats.
4 Tip onto baking tray and spread evenly
5 Bake on oven for 15 minutes. Cool and stir in fruit
6 Place in a storage jar (can keep for 1 month)
7 Serve with low fat milk and yoghurt
Energy (kcal) 371

Sugar (g) 23
Saturated Fat (g) 3
Salt (g) 0.3
Fibre (g) 5

Soups
Vegetable Soup
Ingredients
1 teaspoon of vegetable oil

1 medium onion, chopped
2 carrots, chopped
1 leek, sliced
2 celery sticks, sliced
400g chopped tomatoes
1Litre reduced salt vegetable/chicken stock
1 teaspoon tomato puree
50g green beans, sliced
Methods
1 Heat the oil in a large saucepan. Add onion, carrots, leek and celery and fry gently for
3-4 minutes.
2 Add tomatoes, stock, tomato puree, beans and frozen peas.
3 Bring to the boil and add the pasta, herbs and pepper.
4 Lower the heat and simmer for 15 minutes or until pasta is cooked. Make sure to stir
frequently to make sure the pasta does not stick.
5 Serve with a slice of wholegrain bread.
Energy (kcal) 200

Sugar (g) 12
Nutritional Protein (g) 4.4
Content Per Serving Total Fat (g) 1.5
Salt (g) 0.6
Fibre (g) 7

Soups
Chunky Chicken & Sweetcorn Soup
Ingredients
15g Olive Oil
250g potatoes, chopped into chunks

600ml reduced salt vegetable/chicken stock
100g Sweetcorn
100g cooked chicken, chopped
300ml semi-skimmed milk
2 tablespoons fresh parsley, chopped

1 pinch of ground black pepper
Methods
1 Fry onions in oil for 2-3 minutes until softened.

2 Add potatoes and stock. Bring to the boil, then simmer, part covered for 20 minutes.
3 Add sweetcorn, chicken and milk and cook gently for 3-4 minutes, stirring often
4
5 Add parsley and cook for another few moments.

6 Season with ground black pepper and serve with a slice of wholegrain bread.
Energy (kcal) 244

Sugar (g) 8
Saturated Fat (g) 2
Salt (g) 0.4
Fibre (g) 2

Soups
Tomato Soup
Ingredients
1-1.25kg ripe tomatoes, chopped

1 medium , chopped
1 small carrot, chopped
1 celery stick, chopped
1 tablespoon olive oil
2 reaspoons of tomato purée
1 pinch of sugar
2 bay leaves
2 pints/950ml reduced salt vegetable stock
Methods
1 Heat the pan with the oil. Fry the onion, carrot and celery.
2 Chop tomatoes and add to the pan. Stir continuously to prevent sticking.
3 Add the sugar, bay leaves and tomato puree to the mixture.
4 Add the stock and bring to the boil.
5 Simmer for 20-25 minutes.
6 Using a hand blender, puree the soup.
7 Reheat and serve with a slice of wholegrain bread.
Energy (kcal) 210

Sugar (g) 13
Salt (g) 0.7
Fibre (g) 8

Breakfast
Carrot Soup
Ingredients
1 large onion chopped

8 carrots (or 500g), chopped
1.2 litres reduced salt vegetable/chicken stock
100g lower fat soft cheese
1 pinch ground black pepper
Methods
1 Place onion, carrots and stock into a large saucepan.

2 Bring to the boil, then simmer for 20-25 minutes; partially covered.
3 Blend the soup to a puree using a hand blender or food processor.
4 Add soft cheese and blend.
5 Reheat and serve with a slice of wholegrain bread.
Energy (kcal) 205

Sugar (g) 17.5
Salt (g) 1.1
Fibre (g) 7

Breakfast
Super Hearty Soup
Ingredients

1 large carrot, chopped
1 red pepper, chopped & deseeded
50g dried lentils
1 teaspoon ground ginger
Pinch black pepper
900ml low salt vegetable stock
4 tablespoons low fat natural yoghurt
2 teaspoons fresh chive
Methods
1 Place onion, carrots, red pepper, lentils, ginger and stock into a large saucepan.
2 Bring to the boil, then simmer for 20-25 minutes; partially covered.
3 Blend the soup to a puree using a hand blender or food processor.
4 Reheat. Divide into 4 bowls and add 2 tablespoons yoghurt to each. Sprinkle with
5 chives and serve
Energy (kcal) 271

Sugar (g) 18
Saturated Fat (g) 2
Salt (g) 0.7
Fibre (g) 7

Salads
Salmon & Couscous Salad
Ingredients
100g couscous
200g sprouting broccoli , roughly shredded

1 lemon, juiced
Seeds from half a pomegranate
1 handful pumpkin seeds
2 handfuls watercress
To Serve ½ tablespoon olive oil Lemon wedges
Methods
1 Heat water in a tier steamer. Season the couscous, then toss with 1 teaspoon oil.
2 Pour boiling water over the couscous so it covers it by 1cm, and set aside.
3 When the water in the steamer comes to the boil, tip the broccoli into the water, then lay the
salmon in the tier above.
4 Cook for 3 minutes until the salmon is cooked and the broccoli tender.
5 Drain the broccoli and run it under cold water to cool.
6 Mix together the remaining oil and lemon juice.
7 Toss the broccoli, pomegranate seeds and pumpkin seeds through the couscous with the
lemon dressing.
8 Roughly chop the watercress and toss through the couscous.
9 Serve with the salmon, lemon wedges for squeezing over and extra olive oil for drizzling, if you like.
Energy (kcal) 320

Sugar (g) 14
Saturated Fat (g) 4
Salt (g) 0.88
Fibre (g) 2

Salads
Tuna Rice Salad
Ingredients
900g/2lb cold cooked brown rice

400g tuna in springwater
200g frozen petits pois, defrosted
2 red peppers, peeled deseeded & diced
3 tomatoes ,chopped into small chunks
large handful stoned green olives , roughly chopped

3 tablespoon extra light mayonnaise
1 lemon, juiced
1 tablespoons olive oil
Methods
1 Break up the cooked rice in a large mixing bowl.

2
3 Mix in the peas, peppers, tomatoes, spring onions, parsley and olives.
4 Stir through the mayonnaise, lemon juice and olive oil and season to taste.
5 e-
hold serve themselves whenever they are hungry.
Energy (kcal) 282

Sugar (g) 5
Salt (g) 0.22
Fibre (g) 4

Salads
Chickpea & Roasted Pepper Salad
Ingredients
400g can chickpeas

4-5 red pepper, roasted
4 tablespoons chopped mint
4 tablespoons chopped parsley
4 spring onions , chopped
2 tablespoons lemon juice
Methods
1 Chop peppers into halves and remove the seeds.

2 Roast the peppers under a hot grill or griddle pan. Once blackened all over, place in a
nice and soft). Allow to cool and peel away the skins.
3 Rinse and drain the chickpeas, then pat dry with kitchen paper.
4 Tip onto a plate and crush roughly with a fork. Drain the peppers and then roughly chop.
5 Mix the mashed chickpeas and peppers with the remaining ingredients, plus some
seasoning.
6 Serve in one big bowl or four small ones so everyone has their own portion.
Energy (kcal) 310

Sugar (g) 6
Salt (g) 1.3
Fibre (g) 8

Salads
Ham & Beetroot Salad
Ingredients
100g frozen peas

175g beetroot
2 spring onions , thinly sliced
2 tablespoons Low Fat Greek yogurt
2 teaspoons horseradish sauce
1/2 iceberg lettuce , shredded
100g wafer-thin sliced ham
Methods
1 Pour boiling water over the peas and leave for 2 minutes, then drain well.
2 Chop the beetroot into cubes.
3 Tip the peas, beetroot and spring onions into a bowl and mix well.
4 Mix the yogurt and horseradish, then add about 1 tablespoon boiling water to make
a pouring sauce.
5 Pile the lettuce into bowls, then spoon over the beetroot mix.
6 Thinly drizzle the dressing over the salad and top with ham.
Energy (kcal) 300

Sugar (g) 26
Salt (g) 1.3
Fibre (g) 10

Salads
Pasta Salad on a bed of Lettuce
Ingredients
200g dried pasta (cook as per instructions)

2 tomatoes, chopped
½ cucumber, chopped
3 tablespoons low fat yoghurt
2 tablespoons reduced fat mayonnaise
1 tablespoon sultanas
6 lettuce leaves
3 spring onions, sliced
75g low fat cheddar cheese, cubed
Methods
1 In a bowl, mix yoghurt and mayonnaise together. Add tomatoes, cucumber and
sultanas and mix together
2 Add cooled pasta to the mixture
3 Place 3 lettuce leaves on each place and divide the pasta mixture between 2
6
Energy (kcal) 330

Sugar (g) 22
Saturated Fat (g) 3
Salt (g) 1.5
Fibre (g) 2

Salads
Winter Warmer Salad
Ingredients
800g salad potatoes, sliced
4 tablespoons pine nuts

Ground black pepper
300g steamed long stemmed broccoli
1 small red onion, peeled and sliced
Methods

2 Place potatoes, broccoli and onion in a baking tray, drizzle with oil and cook for 25
minutes
3 Five minutes before cooking complete, add pine nuts
4 Serve immediately
Energy (kcal) 430

Sugar (g) 8.3
Salt (g) 0.2
Fibre (g) 6

Light Meals
Simple Veggie Melts
Ingredients
4 slices wholegrain bread

1 handful mixed salad leaves
1 red pepper; halved and sliced
1 yellow pepper, halved and sliced
2 teaspoons olive oil
125g mozzarella cheese, sliced
1 red onion, chopped
Methods
1 Arrange peppers and onion on baking tray and place under a preheated grill for 6 to
8 minutes
2 Toast bread, split peppers and onion between the bread.
3 Arrange cheese on top and place under the grill for 2 minutes
4 Serve with mixed salad leaves
Energy (kcal) 400

Sugar (g) 16
Saturated Fat (g) 4
Salt (g) 1.2
Fibre (g) 9

Light Meals
Chicken Wraps
Ingredients
4 tablespoons low fat soft cheese

4 tablespoons low-fat natural yoghurt
120g skinless chicken breasts chopped
100g sweetcorn
¼ cucumber
2 handfuls lettuce leaves
Methods
1 Put the soft cheese and yoghurt in a bowl and mix together until smooth.
2 Add the chicken, sweetcorn and cucumber. Season with some pepper, then mix well.
3 Spread an equal amount over each wrap, then top with the lettuce.
4 R
serve.
Energy (kcal) 295

Sugar (g) 6
Saturated Fat (g) 3
Salt (g) 0.9
Fibre (g) 2

Light Meals
Tortilla Cheese Turnover
Ingredients
1 small avocado peeled & chopped
1 squeeze of a lemon
1 teaspoon olive oil
75g reduced fat mature Cheddar cheese grated
Methods
1 Make the salsa by mixing together the tomatoes, avocado and spring onions. Add a
squeeze of lemon juice, then season the mixture with some pepper.
2 Grease a non-stick frying pan. Place the pan over a medium-high heat.
3 Add a tortilla to the pan and sprinkle one quarter of the cheese over the top. Heat for
a few moments until the cheese starts to melt, then sprinkle about 2 tablespoons of
the salsa onto one half of the tortilla.
4
Fold in half and cook for another few seconds to warm through.
5
Slide the cooked tortilla onto a serving plate and cut in half.
Energy (kcal) 290

Sugar (g) 3
Saturated Fat (g) 5
Salt (g) 0.7
Fibre (g) 3

Light Meals
Quick Pitta Pizzas
Ingredients
4 wholemeal pitta breads

4 tablespoons tomato puree
1 handful mushrooms sliced
4 tomatoes thinly sliced
125g light mozzarella cheese sliced
2 teaspoons dried mixed herbs
Methods
1 Preheat the oven to 190°C, gas mark 5. Place the pitta breads on a baking sheet.
2 Spread 1 teaspoon of tomato puree onto each pitta, top with the mushrooms, sliced
tomatoes and cheese.
3 Sprinkle with the mixed herbs and season with black pepper.
4 Bake for 10-12 minutes, or until the cheese is melted
5 Serve with salad.
Energy (kcal) 220

Sugar (g) 5
Saturated Fat (g) 1
Salt (g) 0.9
Fibre (g) 5

Light Meals
Spaghetti Bolognese
Ingredients
300g extra lean minced beef

2 teaspoons tomato puree
1 red pepper deseeded and chopped
3 handfuls mushrooms (cup or button) sliced
1 courgette chopped
150ml reduced salt vegetable or chicken stock
300g dried spaghetti
Methods
1 Heat a large saucepan and add the minced beef, a handful at a time, cooking it until
browned.
2 Add the onion and cook for another 2-3 minutes. Add the remaining ingredients.
Bring to the boil, then lower the heat and simmer gently for 15-20 minutes.
3 When the sauce has been cooking for 10 minutes, start to cook the spaghetti. Bring a
large saucepan of water to the boil, add the spaghetti and bring back to the boil. Stir
well and cook for about 8-10 minutes, until tender.
4 Season the bolognese sauce with pepper and spaghetti.
Energy (kcal) 430

Sugar (g) 15
Salt (g) 0.3
Fibre (g) 6

Light Meals
Shepherds Pie
Ingredients
1kg potato chopped into chunks

100g green beans chopped

1 tsp dried mixed herbs
50g sweetcorn
4 teaspoons reduced salt gravy granules
Methods
1 Cook the potatoes for about 20 minutes.

2 Heat a large saucepan, add the minced beef, cooking until browned.
3 Stir in the onion, carrot, courgette, green beans and mixed herbs. Add 450 ml water
and bring to the boil.
4 Simmer without a lid for 20 minutes.
5 Preheat the grill and warm a large baking dish under it for 1-2 minutes. Drain and
mash the potatoes, seasoning with pepper.
6 Add the sweetcorn to the mince mixture, then sprinkle in the gravy granules, stirring
until thickened.
7 Tip into the baking dish. Spoon the mash on top, spreading it out to cover the mince,
then grill until browned. Serve at once.
Energy (kcal) 360

Sugar (g) 5
Saturated Fat (g) 2
Salt (g) 0.8
Fibre (g) 5

Light Meals
Turkey & Vegetable Savoury Rice
Ingredients
450g turkey breast, diced
100g mushrooms, sliced
1 tomato, chopped
1 teaspoon curry powder
100g sweetcorn
100g frozen peas
240g long grain white rice
Methods
1 Heat oil in pan Add onions and cook for 2 minutes

2 Add mushrooms, cook for 2 minutes
3 Stir in rice, add stock, peas, sweetcorn and curry powder. Bring to boil and simmer for
20 minutes. Add water as and when necessary
4 Serve and sprinkle tomatoes on top
Energy (kcal) 450

Sugar (g) 10
Salt (g) 0.5
Fibre (g) 4

Light Meals
Fish Pie
Ingredients
700g potatoes peeled and diced

425ml semi-skimmed fat milk
25g low-fat spread
2 tablespoons fresh parsley chopped

100g frozen peas
300g cod/whiting, skinned and cut into chunks
25g reduced fat mature Cheddar cheese grated
Methods
1 Preheat the oven to 200°C, fan 180°C, gas mark 6.
2 Boil the potatoes for 15-20 minutes, drain and mash with 2 tablespoons of the milk.
3 Pu
over a medium heat, stirring continuously with wooden spoon until the sauce bub-
bles and thickens.
4 Stir in the parsley, add the peas and season with pepper.
5 Pl
mashed potato.
6 Sprinkle the cheese evenly over the surface.
7 Bake in the centre of the oven for 25-30 minutes, until the top is golden brown.
8 Serve with steamed or boiled broccoli.
Energy (kcal) 320

Sugar (g) 7
Saturated Fat (g) 2
Salt (g) 0.5
Fibre (g) 4

Light Meals
Mushroom Risotto
Ingredients
1 teaspoon olive oil

5 spring onions trimmed & chopped
300g risotto rice
1 garlic clove crushed
3 handfuls mushrooms sliced
75g frozen peas defrosted
Methods
1 Heat the oil in a large saucepan and cook the spring onions over a medium-high heat
for a few seconds.
2 Add the rice and fry over a low heat for about 1 minute, stirring all the time, until it
looks glossy but not brown.
3 Add the garlic and mushrooms, then pour in about half the hot stock and stir well.
4 Cook over a medium heat for 20-25 minutes, stirring often and slowly adding the
remaining stock a little at a time, until the rice has soaked up all the liquid.
5 Check that the rice is tender, it should have creamy texture.
6 Add the peas, stirring gently to mix them in. Cook for another 1-2 minutes.
7 Season and serve.
Energy (kcal) 310

Sugar (g) 1
Salt (g) 0.7
Fibre (g) 2

Light Meals
Pork & Bean Casserole
Ingredients
450g pork, diced

1 onion, chopped
1 clove garlic, crushed
2 carrots, sliced
1 apple; peeled, cored and chopped

2 tins mixed beans in water, drained
1 teaspoon Worcestershire sauce
240g wholegrain brown rice
Methods

2 Heat oil in pan and cook pork for 3 to 4 minutes until browned
3 Add garlic, onion, apple and carrot and cook for 2 minutes
4 Add beans, tomatoes, puree, stock herbs and Worcestershire sauce
5 Bring to the boil and simmer for 90 to 120 minutes
6 15 minutes before serving, cook wholegrain rice. Serve
Energy (kcal) 510

Sugar (g) 716.7
Saturated Fat (g) 4
Salt (g) 1.5
Fibre (g) 14

Light Meals
Turkey Stir-Fry
Ingredients
125g medium egg noodles

1 small orange just the juice
1 tablespoon vegetable oil

350g skinless turkey breast strips
5 spring onions thinly sliced
2 celery sticks thinly sliced
1 peppers, any colour deseeded & sliced
1 tablespoon reduced salt soy sauce
1 carrot cut into thin strips
1 handful mushrooms (cup or button) sliced
Methods
1 Put the noodles into a heatproof bowl and cover with boiling water. Soak for 6 minutes.
2
3 Heat the oil in a wok. Add the turkey and stir-fry briskly for 3-4 minutes.
Add the spring onions, pepper, carrot, celery and mushrooms. Stir-fry over a high
4 heat for another 3-4 minutes.
Give the orange juice mixture a good stir, then add it to the stir-fry and cook for a few
moments until thickened. Drain the noodles well, then add them to the turkey mix-
ture. Serve.
Energy (kcal) 300

Sugar (g) 7
Saturated Fat (g) 2
Salt (g) 0.3
Fibre (g) 3

Light Meals
Lamb Meatballs
Ingredients
400g lean lamb mince

1 medium onion, chopped
350g brown pasta
2 garlic cloves, crushed

200g mushrooms, sliced
1 yellow pepper, chopped
Methods
1 In a large bowl, mix the mince with ½ the onion and garlic. Shape into balls
2 Heat oil in pan and brown the meatballs. Remove and leave to one side
3 Add onion and garlic to the pan and cook for 3 minutes
4 Add tomatoes, puree, herbs, mushrooms, pepper and 150ml to the pan. Bring to the
bowl and simmer for 30 minutes. Return meatballs before simmering
5 15 minutes before the dish is served, cook the rice. Serve
Energy (kcal) 480

Sugar (g) 9
Saturated Fat (g) 2
Salt (g) 1.5
Fibre (g) 4

Light Meals
Chicken & Potato Mediterranean Bake
Ingredients
400g chicken breast, diced

800g new potatoes, thickly sliced
1 courgette, sliced
1 aubergine, sliced
1 yellow pepper, sliced
1 red pepper, sliced
2 teaspoons red pesto
50g pine nuts, chopped

200ml low fat milk
80g grated low fat cheddar
Methods

2 Place potatoes, chopped vegetables and pine nuts into a casserole dish
3
4 Bake for 20 minutes

5 Remove and add pesto. Bake for a further 5 to 10 minutes and serve
Energy (kcal) 510

Sugar (g) 3.5
Salt (g) 0.2
Fibre (g) 5

Light Meals
Chilli Con Carne
Ingredients

2 teaspoons chilli powder
1 teaspoon ground cumin
1 red pepper deseeded and chopped
2 handfuls mushrooms sliced
410g red kidney beans in water drained
300g brown rice
Methods
1 Heat a large saucepan and add the minced beef, a handful at a time, cooking it until
browned.
2 Add the onion and garlic and cook for another 2-3 minutes.
3 Add the chopped tomatoes, tomato puree, spices, red pepper, mushrooms, kidney
beans and stock.
4 Bring to the boil, then lower the heat and simmer gently for between 15-20 minutes.
Cook the rice per instructions.
5 Season the chilli with pepper and serve with boiled rice.
Energy (kcal) 490

Sugar (g) 12
Salt (g) 0.9
Fibre (g) 7

Light Meals
Sunday Roast
Ingredients
1 whole 2kg chicken

1.2kg potatoes peeled and quartered
4 carrots sliced
2 leeks sliced
½ savoy cabbage
150g frozen peas
4 teaspoon reduced salt gravy granules
Methods
1 Preheat the oven to 190°C, fan 170°C, gas mark 5.

2 Put the chicken into a large roasting tin and roast in the centre of the oven for 1 ½ hours.
3 Put the potatoes into a separate roasting tin and add the oil. Toss to coat, then roast
for 1 hour, turning after 30 minutes.
4 Cook the vegetables when the chicken is almost done.
5 Check that the chicken is completely cooked by piercing the thickest part of the leg
with a sharp knife or skewer - the juices should run clear.
6 Make the gravy according to pack instructions.
7 Serve 150g chicken per portion, without skin. Serve with the roast potatoes, vegeta-
bles and gravy.
Energy (kcal) 525

Sugar (g) 14
Saturated Fat (g) 5
Salt (g) 0.5
Fibre (g) 11

Light Meals
Beef Curry
Ingredients
400g lean steak, diced

2 carrots, chopped
2 onions, diced
2 garlic cloves, crushed
1 yellow or red pepper, sliced
2 tablespoons curry powder
2 cans chopped tomatoes
2 tablespoons mango chutney
240g wholegrain brown rice
Methods
1 Place the steak into a pan and cook until brown. Add onion, carrot, garlic and pep-
pers and cook for 3 to 4 minutes
2 Add curry powder and stir well.
3 Add tinned tomatoes, tomato puree and chutney. Bring to the boil, then simmer for
90 minutes
4 Place rice in boiling water 15 minutes before serving
Energy (kcal) 520

Sugar (g) 23
Saturated Fat (g) 2
Salt (g) 0.7
Fibre (g) 6

Take-Aways
Chicken Korma (Healthy Style)
Ingredients
1 onion , chopped
2 garlic cloves , chopped
thumb-sized piece ginger , chopped
4 tablespoons korma paste
4 skinless, boneless chicken breasts
50g ground almonds
4 tablespoons sultanas
400ml chicken stock
150g pot 0% fat Greek yogurt
small bunch coriander , chopped
Methods
1 Put the onion, garlic and ginger in a food processor and whizz to a paste.
2 Tip the paste into a large high-sided frying pan with 3 tablespoons water and cook
for 5 minutes.
3 Add the korma paste and cook for a further 2 minutes until aromatic.
4 Stir the chicken into the sauce, then add the ground almonds, sultanas.
5 Give everything a good mix, then cover and simmer for 10 minutes or until the chick-
en is cooked through.
6 Remove the pan from the heat, stir in the yogurt and some seasoning and scatter
over the coriander.
7 Serve with brown basmati rice (3-4 tablespoons per serving).
Energy (kcal) 376

Sugar (g) 23
Saturated Fat (g) 1
Salt (g) 1.1
Fibre (g) 3

Take-Aways
Oven baked fish & Chips
Ingredients
880g potato, scrubbed and cut into chips

50g fresh breadcrumbs
1 lemon zest
200g cherry tomato
Methods
1 Heat oven to 220C/200C fan/gas 7.

2 Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray.
3 Drizzle with half the olive oil. Cook for 40 minutes, turning after 20 minutes, so they
cook evenly.
4 Mix the breadcrumbs with the lemon zest and parsley.
5 Top the cod evenly with the breadcrumb mixture and drizzle with the remaining oil.
6 Put
minutes of the chips' cooking time.
Energy (kcal) 336

Sugar (g) 3
Saturated Fat (g) 1
Salt (g) 0.5
Fibre (g) 4

Take-Aways
Super Healthy Pizza
Ingredients
1 23cm pizza base

1 tablespoon tomato puree
2 tomatoes, sliced
50g mozzarella cheese, grated
1 teaspoon dried Italian mixed herbs
25g sliced wafer thin ham, chopped
25g pineapple pieces in natural juice, drained
2 mushrooms, thickly sliced
25g cooked chicken, chopped
Methods
1 Preheat the oven to 200°C (gas mark 6).

2 Place the pizza base on a large baking sheet. Spoon the tomato puree on top and
spread it evenly over the surface.
3 Arrange the tomatoes on top. Scatter with half the mozzarella, then sprinkle with the
herbs. Arrange the ham over one quarter of the pizza with the pineapple pieces.
4 Arrange the mushrooms over a second quarter of the pizza. Then put the chopped
cooked chicken or turkey over a third quarter of the pizza.
5 Leave the last quarter plain and sprinkle the rest of the mozzarella over the whole of
the pizza.
6 Transfer the baking sheet to the oven and bake the pizza for 12-15 minutes, until the
cheese is bubbling.
7 Cool for a few moments before serving.
Energy (kcal) 179

Sugar (g) 4
Saturated Fat (g) 2
Salt (g) 0.6
Fibre (g) 1.5

Take-Aways
Pasta Carbonara
Ingredients
300g dried spaghetti

1 teaspoon vegetable oil
4 slices lean back bacon rashers
150g lower fat soft

1 egg, medium
150ml semi-skimmed fat milk
2 teaspoons fresh parsley chopped

Methods
1 Bring a large saucepan of water to the boil. Add the pasta or spaghetti and cook for 8-12
minutes.
2 Heat the oil in a large non-stick frying pan. Add the bacon and spring onions and cook for
about 5 minutes, stirring often. Remove from the heat.
3 Beat together the soft cheese and egg in a mixing bowl, then stir in the bacon and spring
onions.
4 Add the milk, half the cheese and the parsley and pepper.
5 Drain the pasta and return it to the saucepan.
6 Add the egg mixture and heat gently for 2-3 minutes, stirring constantly, until the mixture
cooks and thickens.
7 Serve, sprinkled with the remaining cheese.
Energy (kcal) 410

Sugar (g) 8
Saturated Fat (g) 4
Salt (g) 1.7
Fibre (g) 2.6

Take-Aways
Sweet & Sour Chicken
Ingredients
240g brown rice

227g pineapple pieces in natural juice

1 teaspoon reduced salt soy sauce
480g skinless uncooked chicken chunks
1 medium onion, thinly sliced
1 pepper, any colour, deseeded, chunks
3 celery sticks, sliced
2 tomatoes sliced into wedges
Methods
1 Cook the brown rice in boiling water for 30 minutes.

2 Drain the juice from the pineapple into a small bowl or jug. 3.
3
4 Mix in the tomato puree and soy sauce. Set to one side.
5 Heat the oil in a wok or very large frying pan. Add the chicken and stir-fry over a high heat
for 3-4 minutes.
6 Add the onion, pepper and celery to the wok or frying pan. Stir-fry for another 3-4 minutes,
then add the tomato wedges and pineapple. Stir in the pineapple juice mixture.
7 Season with pepper, then serve with the drained rice.
Energy (kcal) 445

Sugar (g) 10
Saturated Fat (g) 1
Salt (g) 0.6
Fibre (g) 5

Take-Aways
Chunky Fish Fingers with Potato Wedges
Ingredients
4 medium potatoes, slice into wedges

500g haddock/cod
1 egg
100g breadcrumbs
200g frozen peas
Pepper
Methods

2 Grease baking tray with a little oil
3 Place potatoes into roasting tin , cover with oil, season with pepper and bake for 45 minutes
4
5 O
for 20 minutes
6
Energy (kcal) 430

Sugar (g) 5
Saturated Fat (g) 1
Salt (g) 0.5
Fibre (g) 4

Take-Aways
Vegetable Curry
Ingredients

1 medium apple cored and chopped
2 tablespoons Balti curry paste

2 carrots sliced
200g chickpeas in water drained

60g marinated tofu pieces
200g brown rice
50g frozen peas thawed
Methods
1 Heat oil in a large saucepan. Add the onion, apple and garlic and stir-fry for 2-3 minutes.
2 Stir in the curry paste and cook for a few seconds.
3
partially covered, for 25-30 minutes, adding a little extra stock or water if the curry looks like
it is getting too dry.
4 At the same time, cook the brown rice in gently boiling water for 25-30 minutes, or until
tender.
5 Add the peas to the curry and heat for a few moments.
6 Season with pepper, if needed.
Energy (kcal) 450

Sugar (g) 16
Saturated Fat (g) 2
Salt (g) 1.1
Fibre (g) 8.5

Apricot & Raspberry Tart

Desserts
&
Puddings
Ingredients
3tblsp Apricot preserve

6 Apricots, stoned & roughly sliced
85g raspberries
2tsp caster sugar
3tblsp low fat butter
Methods
a little oil
2 Place a baking tray into the oven and heat oven to 200C/180C fan/gas 6.
3
and then fold in half so you have a smaller rectangle 6 layers thick.
4 Fold in the edges of the pastry base to make a 2cm border, then spread the apricot conserve
inside the border.
5 Carefully slide the pastry base on to the hot baking tray and bake for 5 minutes.
6 Remove from oven, arrange apricots over the tart and brush with any leftover melted low fat
butter.
7 Bake for a further 10 minutes.
8 Scatter on raspberries and sprinkle with sugar.
9
Energy (kcal) 150

Sugar (g) 18
Saturated Fat (g) 4
Salt (g) 0.33
Fibre (g) 2

Chocolate and Berry Mousse Pots

Desserts
&
Puddings
Ingredients
75g dark chocolate, grated

4 tablespoons (60g) low-fat yoghurt
2 large egg whites
2 tablespoons (30g) caster sugar
350g berry mix (blueberries, raspberries, strawberries)
Methods
1 Melt the chocolate in a heatproof bowl over a pan of simmering water, making sure the bowl
doesn't directly touch the water.
2 Once melted, allow it to cool for 5-10 minutes, then stir in the yogurt.
3
white, then carefully fold in the rest, keeping as much air as possible.
5 Put berries into small glasses or ramekins, then divide mousse on top.
6 Chill in the fridge until set.
Energy (kcal) 159

Sugar (g) 15
Saturated Fat (g) 8
Salt (g) 0.13
Fibre (g) 3
The Shaw Academy - Diploma in Personal Nutrition Contents 43 of 46

Desserts
&
Puddings
Spiced Roasted Apples and Blackberries
Ingredients
800g (4 medium) cooking apples

4 tablespoons honey
½ teaspoon ground cinnamon
Zest & juice of 1 large orange
250g blackberries
Methods
1 Preheat the oven to 180C/gas 4/fan 160C.

2 Core the apples so you have a hole the size of a pound coin in each one.
3 Make a cut just into the skin around the middle of each apple.
4 Stand the apples in a shallow baking dish large enough to take all four.
5 Mix together the honey, cinnamon and orange zest, put an equal amount into the cavity of
each apple, then pour the orange juice into the dish.
6 Roast the apples for about 40 minutes, spooning the juices over them occasionally.
7 When the apples are almost ready, spoon the blackberries around and over the top of each
apple.
8 Return to the oven for 10 minutes or until the juices start to run.
9 Spoon the blackberries and juices over the apples to serve.
Energy (kcal) 129

Sugar (g) 15
Saturated Fat (g) 0
Salt (g) 0
Fibre (g) 5

Chocolate and Cranberry Muffins

Desserts
&
Puddings
Ingredients
½ tablespoon cocoa powder

½ teaspoon cinnamon
½ teaspoon baking powder
45g sweetener
15g dark chocolate
60g low fat yoghurt
60ml skimmed milk
1 small egg, beaten
Methods
1 Heat oven to 180C/160C fan/gas 4.

2
4 Microwave the chocolate on Medium for 1-1½ minutes, stir and set aside.
5 Mix the yogurt and milk with the oil and egg.
6 Make a well in centre of the dry mix and gently stir in the liquid.
7 Drizzle half the chocolate over the mix, gently fold in until swirled, then repeat with the remaining
chocolate. Take care not to over-mix.
8
Energy (kcal) 176

Sugar (g) 10
Saturated Fat (g) 1
Salt (g) 0.42
Fibre (g) 1

Strawberry Cheesecakes
Desserts
&
Puddings
Ingredients
85g low fat digestive biscuits

200g extra light soft cheese
200g 0% fat greek yoghurt
4 tablespoons sweetener
3-4 drops vanilla extract
100g strawberries, sliced
2 tablespoons reduced sugar strawberry jam
Methods
1 Put the biscuits in a plastic bag and bash with a rolling pin until you have chunky crumbs.
2 Divide between 4 glasses or small bowls.
3 Beat the soft cheese, yogurt, sugar and vanilla together until smooth.
4 Spoon over the crumbs and chill until you are ready to serve.
5 Stir the jam in a bowl until loose.
6 Gently stir in the strawberries.
7 Divide the strawberries between the cheesecakes and serve.
Energy (kcal) 198

Sugar (g) 11
Saturated Fat (g) 3
Salt (g) 0.93
Fibre (g) 1

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Healthy Eating Meal Ideas

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Healthy Eating Meal Ideas

Following a healthy balanced diet and lifestyle are fundamental in our

All meals are suitable for freezing.

The Shaw Academy - Diploma in Personal Nutrition

French Toast with Fruit & Nuts 4

Salmon & Couscous Salad 13

Simple Veggie Melts 19

Chicken Korma Healthy Style 35

Apple & Raspberry Tart 42

The Shaw Academy - Diploma in Personal Nutrition

2 medium slices granary bread

100g frozen mixed berries, thawed

1 Beat eggs and milk together

Prep 5 mins Cook 10 mins Serves 1

Energy (kcal) 400

The Shaw Academy - Diploma in Personal Nutrition

Prep 10 mins Cook 10 mins Serves 2

Energy (kcal) 524

The Shaw Academy - Diploma in Personal Nutrition

50g dried cranberries

1 In a bowl, mix oats, cranberries, apricots, sultanas and apple juice.

Prep 10 mins Cook none Serves 4

Energy (kcal) 400

The Shaw Academy - Diploma in Personal Nutrition

20g sesame seeds

50g dried blueberries

1 Preheat oven to gas mark 5 (190 degrees Celsius)

Prep 15 mins Cook 15 mins Serves 12

Energy (kcal) 371

The Shaw Academy - Diploma in Personal Nutrition

1 teaspoon of vegetable oil

Prep 20 mins Cook 35 mins Serves 4

Energy (kcal) 200

The Shaw Academy - Diploma in Personal Nutrition

15g Olive Oil

250g potatoes, chopped into chunks

2 tablespoons fresh parsley, chopped

1 Fry onions in oil for 2-3 minutes until softened.

5 Add parsley and cook for another few moments.

Prep 15 mins Cook 25 mins Serves 4

Energy (kcal) 244

The Shaw Academy - Diploma in Personal Nutrition

1-1.25kg ripe tomatoes, chopped

Energy (kcal) 210

The Shaw Academy - Diploma in Personal Nutrition

1 large onion chopped

1 Place onion, carrots and stock into a large saucepan.

Prep 15 mins Cook 25 mins Serves 4

Energy (kcal) 205

The Shaw Academy - Diploma in Personal Nutrition

1 large onion chopped

Prep 15 mins Cook 30 mins Serves 4

Energy (kcal) 271

The Shaw Academy - Diploma in Personal Nutrition

200g sprouting broccoli , roughly shredded

Prep 20 mins Cook 5 mins Serves 2

Energy (kcal) 320

The Shaw Academy - Diploma in Personal Nutrition

900g/2lb cold cooked brown rice

large handful stoned green olives , roughly chopped

1 Break up the cooked rice in a large mixing bowl.

Prep 30 mins Cook 0 mins Serves 8

Energy (kcal) 282

The Shaw Academy - Diploma in Personal Nutrition