GP 4:3 Hub

Ingredients:

• 800g butternut squash, peeled, de-seeded and diced finely
• 6 medium eggs
• 150ml skimmed milk
• 1 tsp mustard (preferably Dijon)
• 1 tsp light oil (try calorie-controlled light oil)
• 150g baby spinach leaves, washed
• Salt and freshly ground black pepper

Method:

1. Bring a large saucepan of water to the boil, add the squash and cook for 10–15 minutes, until tender. Drain.

2. Meanwhile, in a large bowl, beat together the eggs, milk and mustard and season.

3. Heat a large (20 cm/8 inch) nonstick frying pan and spray with the cooking spray. Add the squash and stir fry for a few minutes, until it turns golden. Add the spinach and stir fry for a further few minutes, until wilted. Tip the egg mixture into the pan.

4. Stir gently together and then cook over the lowest heat, without stirring, for 10–12 minutes or until the bottom is golden and the tortilla is nearly set. Preheat the grill to medium.

5. Slide the pan under the preheated grill for a few minutes, until the top is golden and puffy and the egg is completely set. Cut into four wedges and serve.

Serves 4-6
Ready in 30 minutes 
Calories 190 kcals 

Ingredients:

• 3 tbsp olive oil
• 2 red onions - chopped & diced
• 3 pack of mixed pepper - deseeded and diced
• 2 courgettes - diced
• 1 large aubergine - diced
• 5 tsp cajun/ chilli con carne spice mix
• 2 x 400g tins of cherry tomatoes in juice
• 400g of kidney beans - drained
• 250g of young baby leaf spinach - washed

Method:

1. Put olive oil, diced red onions, mixed peppers, courgettes, large aubergine and spice mix in a large saucepan.
2. Cook over a medium heat for about 10 mins. Add tins of cherry tomatoes in juice and kidney beans and simmer for a further 15 mins.
3. Finally, stir through the spinach and serve.

Serves 4-6
Ready in 1 hour 
Calories 186 kcals 

Ingredients:

• 3 tbsp olive oil
• 2 onions - chopped
• 2 celery sticks - chopped
• 300g carrots - chopped
• 500g potato - diced
• 4 bay leaves
• 5tbsp tomato puree
• 2 tbsp sugar
• 2 tbsp red or white wine vinegar
• 4 x 400g cans of chopped tomatoes
• 500g passata
• 3 vegetable stock cubes
• 400ml whole milk

Method:

1. Put the oil, onions, celery, carrots, potatoes and bay leaves in a big casserole dish, or two saucepans. Fry gently until the onions are softened – about 10-15 mins. Fill the kettle and boil it.
2. Stir in the tomato purée, sugar, vinegar, chopped tomatoes and passata, then crumble in the stock cubes. Add 1 litre boiling water and bring to a simmer. Cover and simmer for 15 mins until the potato is tender, then remove the bay leaves. Purée with a stick blender (or ladle into a blender in batches) until very smooth. Season to taste and add a pinch more sugar if it needs it. The soup can now be cooled and chilled for up to 2 days, or frozen for up to 3 months.
3. To serve, reheat the soup, stirring in the milk – try not to let it boil. Serve.

Serves 4
Ready in 30 minutes 
Calories 206 kcals 

Ingredients:

• 1 tbsp olive oil
• 1 garlic clove - mashed
• 500g courgettes - cubed
• 200g frozen peas
• 400g cannellini beans, drained and rinsed
• 1 L hot vegetable stock
• 2 tbsp green pesto

Method:

1. Heat the oil in a large saucepan. Cook the garlic for a few seconds, then add the courgettes and cook for 3 mins until they start to soften. Stir in the peas and cannellini beans, pour on the hot stock and cook for a further 3 mins.
2. Stir the pesto through the soup with some seasoning, then ladle into bowls and serve. Or pop in a flask and save for later :)

Makes 8 Delicious Cups 
Ready in 35 minutes 
Calories 176 kcals 

Ingredients:

• 100g smooth peanut butter
• 140g full fat coconut yoghurt
• 2 tsp sweet chilli sauce
• 2 tsp soya sauce
• 2-3 spring onions - finely shredded
• 3 cooked skinless chicken breasts - shredded
• 2 baby gem lettuces, big leaves seperated
• Half cucumber, shredded into matchsticks
• Toasted sesame seeds (optional)

Method:

1. In a small pan, gently warm the peanut butter, yogurt, 3 tbsp water, sweet chilli and soy sauce until melted together into a smooth sauce. Set aside and allow to cool.
2. Mix the spring onions and chicken into the sauce and season. Chill until the party – keep the lettuce leaves and cucumber under damp kitchen paper.
3. To assemble, add a bundle of cucumber to each lettuce leaf cup, plus a spoon of the chicken mixture. Sprinkle with sesame seeds. Or simply serve a pile of lettuce leaves alongside bowls of chicken and cucumber.

Serves 4
Ready in 15 minutes 
Calories 179 kcals 

Ingredients:

• 1 small red onion finely chopped
• 1 garlic clove, mashed
• 1 small red chilli - finely chopped
• 1 lime - juiced
• 1 tbsp rice or white wine vinegar
• 1 tsp caster sugar
• 1 watermelon wedge, seeded and sliced
• 1 avocado sliced
• small bunch of coriander leaves, chopped
• 200g cooked tiger prawns - defrosted if frozen

Method:

1. Put the onion in a medium bowl with the garlic, chilli, lime juice, vinegar, sugar and some seasoning. Leave to marinate for 10 mins.
2. Add the watermelon, avocado, coriander and prawns, then toss gently to serve.

This soup is nourishing and delicious, and is perfect for a low calorie lunch. 

Ingredients 

These Kale & Quinoa fritters are easy to throw together and a make a delicious, healthy lunch option. 

This recipe makes 10 fritters.

1 serving is 2 fritters; which equals 236kcal. 

Ingredients 

• 1 cup quinoa
• 2 cups water
• 4 eggs, whisked. 
• 3 spring onions, sliced thinly 
• 3 cloves garlic, minced
• 1/2 teaspoon sea salt
• 1 cup steamed kale, chopped
• 1 cup breadcrumbs
• 1 teaspoon olive oil

Method 

1. Rinse 1 cup of quinoa and place in a medium pan with 2 cups of water. Bring the water to a boil and reduce to a simmer. Cook until quinoa has absorbed the liquid - about 20 minutes. Let cool to room temperature. 
2. In a large bowl, mix together cooked quinoa, eggs, spring onions, garlic, salt, steamed kale, and breadcrumbs. Let everything sit for a few minutes to absorb the liquid. Form medium sized fritters and get your pan ready. 
3. Heat 1 teaspoon olive oil in a large skillet over medium-low heat. Cook up to 5 fritters at at time. Cover pan and let cook for 7-10 minutes until browned, then flip and cook on the other side for same amount of time. 

Serves 1
Ready in 15 minutes 
Calories 176 kcals 

Ingredients:

• Quarter cucumber - chopped into large pieces
• 2 tomatoes - sliced and chopped into pieces
• 50g red onion - finely sliced
• Half green pepper - deseeded and sliced
• 5 olives deseeded - in their brine
• 50g fat reduced feta cheese
• Splash of balsamic vinegar
• 1 tsp oregano
• Salt & pepper

Method:

1. Simply add all the ingredients in a large bowl and mix well
2. Gently pour into a serving dish and sprinkle with salt, pepper and oregano

Serves 4
Ready in 20 minutes 
Calories 188kcals 

Ingredients:

• 2 tbsp reduced-salt soya sauce 
• 1 tbsp red wine vinegar
• 1 tsp clear honey 
• 4 sirloin or rump steaks, trimmed of all visible fat, each about 125g
  
  
• For healthy slaw
• 1 large carrot, coarsely grated
• 1 fennel bulb, halved and thinly sliced
• 1 red onion, halved and thinly sliced
• handful of coriander leaves
• juice 1 lime

Method:

1. Mix the soy, vinegar and honey, add the steaks, then marinate for 10-15 mins.
2. Toss together the carrot, fennel, onion and coriander, then chill until ready to serve.
3. Cook the steaks in a griddle pan for a few mins on each side, depending on the thickness and how well done you like them. Set the meat aside to rest on a plate, then add the remaining marinade to the pan. Bubble the marinade until it reduces a little to make a sticky sauce.
4. Dress the salad with the lime juice, then pile onto plates and serve with the steaks. Spoon the sauce over the meat.

Serves 1 
Ready in 15 minutes 
Calories 205kcals per serving 

Ingredients 

• 80g pack instant noodles (with a sesame flavouring would be ideal) 
• 2 spring onions, finely chopped
• 1 egg
• ½ head pak choi
• 1 tsp sesame seeds
• chilli sauce, to serve (optional) 

Method 

1. Cook the noodles with the sachet provided. If you do not want to use the sachet, you are welcome to add your own stock. Add the spring onions and pak choi for the final minute.
2. Whilst cooking noodles, simmer the egg for 6 mins from boiling, run it under cold water to stop it cooking, then peel it.
3. Toast the sesame seeds in a frying pan.
4. Tip the noodles and greens into a bowl, halve the boiled egg and put on top.
5. Sprinkle with sesame seeds over the top of the bowl. 
6. Drizzle with chilli sauce or sesame oil. 

Ingredients 

• vegetable oil 1 tbsp
• carrot 1, finely chopped
• celery 1 stick, finely chopped
• green chilli 1, finely chopped
• red onion 1, finely chopped
• garlic 3 cloves, crushed
• smoked paprika 1 tsp
• ground cumin 1 tsp
• dried oregano 1 tsp
• tomato purée 1 tbsp
• sweet potato 1, peeled and cut into 2cm cubes
• chopped tomatoes 400g tin
• raw king prawns 180g
• avocado 1, chopped
• coriander ½ a small bunch, leaves torn
• lime 1, wedged

Method

1. Heat the oil in a large pan and cook the carrot, celery, chilli and ¾ of the red onion with some seasoning for 10-15 minutes or until soft.
2. Add the garlic, spices and oregano, and cook for 1 minute, then stir in the tomato purée and cook for another minute. Tip in the sweet potato, chopped tomatoes and 350ml of water, and simmer gently for 25-30 minutes or until the sweet potato is completely tender.
3. Add the prawns and a little seasoning, and simmer for 5 minutes until they have turned pink and are cooked through.
4. Stir the remaining red onion through the avocado and spoon over the soup, with the coriander. Serve with lime wedges.

Serves 2
Ready in 15 minutes 
Calories 192kcals 

Ingredients:

• Sunflower oil spray
• 1 onion, thinly sliced
• 2 lemongrass sticks, trimmed and chopped
• 1-2 green chillies, deseeded and sliced
• 1-2tbsp curry powder
• 200ml semi-skimmed milk
• 1tsp sugar
• 1tbsp fish sauce
• 1tsp chicken stock (use vegetable if preferred)
• 200g raw prawns
• 150g pak choi

Method:

1. Spray a little oil into a pan and gently cook the onion, lemongrass, chilli and curry powder for about 5 minutes, until softened and fragrant.
2. Add the milk, sugar, fish sauce, stock and prawns, then bring to a simmer. Cook for 3-4 minutes until the prawns are just turning pink, then add the pak choi for 1-2 minutes. Serve straight away with extra chillies.

Serves 6
Ready in 40 minutes 
Calories 152 kcals 

Ingredients:

• 6 boneless chicken thighs
• 3 garlic cloves, crushed
• Zest and juice 2 lemons
• 6 sprigs thyme (or 2tsp dried)
• 2tbsp olive oil
• 100g baby spinach leaves
• ½ red cabbage. Shredded
• 4 carrots, cut into ribbons
• 1tbsp balsamic vinegar
• New potatoes, to serve

Method:

1. Pull off the skin from the chicken thighs. Put one between 2 sheets of baking parchment and bash with a rolling pin or meat tenderizer to flatten. Repeat with the other chicken thighs.
2. Put the chicken into a shallow dish, season generously with salt and ground black pepper. Add all the lemon zest and half the juice, then sprinkle on the thyme.
3. Heat a griddle or heavy-based pan. Fry for 15 mins,  turning as needed until golden brown and cooked through.
4. Mix together the spinach, red cabbage, and carrots.
5. Divide the salad between the plates, top with the chicken, then squeeze on the remaining lemon juices on the chicken, drizzle balsamic vinegar on the salad and pour over any cooking juices. Serve with new potatoes.

Serves 3 
Ready in 45 minutes 
Calories 191kcals per serving 

Ingredients 

• 2 teaspoons olive oil 
• 1 small onion (finely chopped)
• 1 stalk celery (finely chopped)
• 1 clove garlic (minced)
• 1/2 cup fresh basil (chopped)
• 2 cans diced tomatoes (undrained)
• 2 cups vegetable broth 

Method

1. In a medium saucepan, heat the olive oil over medium heat.
2. Add onions, celery, and garlic and gently sauté until softened, about 5 minutes. 
3. Add basil, tomatoes and broth. Bring to a boil.
4. Reduce heat and simmer for 10 minutes. Then, take off heat and let cool down.  
5. Use a hand blender to purée the soup. Alternatively, you can purée in batches in a food processor or blender.
6. Purée lightly if you like your soup chunky. If you prefer the soup smooth then purée it fully and for a longer amount of time. 

Serves 1 
Ready in 20 minutes 
Calories 173 kcals per 1 serving

This dish is very quick to make and delicious, coming in at only 173kcals. 

Ingredients 

• 150g sliced aubergine 
• 75g sliced courgette 
• 1/2 green and red pepper
• 6 cherry tomatoes 
• 1 tsp olive oil 
• 50g ricotta cheese
• fresh basil 

Method

Place the aubergine, courgette and peppers into a roasting tin, and drizzle the olive oil over the top. Roast until the vegetables are cooked, check after 15 minutes. Then plate up, and top with ricotta and fresh basil. Season with salt and pepper as required.

Ingredients

Ingredients 

• 1 tablespoon coconut oil 
• 1/2 cup carrots, peeled and sliced
• 1 cup mushrooms, sliced
• 1 cup broccoli florets
• 3/4 cup bell peppers, sliced
• 1 cup snow peas, trimmed
• 3/4 cup baby corn. drained and sliced
• 2 teaspoons garlic, minced
• 1 teaspoon ginger, minced
• salt and pepper, to taste 

For the sauce 

• 1/4 cup vegetable broth or water
• 1/4 cup soy sauce
• 3 tablespoons honey
• 2 teaspoons cornstarch

Method 

Ingredients 

• 1 tablespoon olive oil
• 1 medium sweet or yellow onion, diced
• 2 cloves garlic, minced
• 3/4 cup quinoa (uncooked) 
• 4 tbsp sweetcorn 
• 1 can black beans, drained and rinsed
• 1 teaspoon paprika 
• 1 teaspoon cumin
• 1/4 teaspoon crushed red pepper flakes (more or less to taste)
• 1/2 teaspoon black pepper
• sea salt to taste
• 1 can diced tomatoes
• 1 3/4 cup vegetable broth. 

Method 

1. In a large pan add the olive oil, turn to medium-low heat and sauté onions for about 3 minutes, add garlic and sauté one additional minute. 
2. Add the remaining ingredients in the order listed above. Cover, bring to a boil, reduce heat to a low and cook 15-20 minutes or until liquid is absorbed. 
3. Remove from heat and allow to sit 5 minutes covered before serving. 

Serves 6 
Calories 70 kcals per serving 
Ready in 30 minutes 

Ingredients 

• 1/2 cup Seaweed (raw wakame) 
• 6 cups Vegetable broth 
• 1 cup Soft Tofu, cut into cubes 
• 1/4 cup Miso paste 
• 1/4 cup Spring onions, chopped 

Method 

1. Drain tofu and cut into 1/2-inch cubes. Thinly slice scallions.
2. Prepare wakame (seaweed): Combine wakame with warm water to cover by 1 inch and let stand 15 minutes, or until reconstituted. Drain in a sieve.
3. Make soup: Stir together miso and 1/2 cup vegetable broth in a bowl until smooth. Heat remaining broth in a saucepan over moderately high heat until hot, then gently stir in tofu and reconstituted wakame. Simmer 1 minute and remove from heat. Immediately stir in miso mixture and scallion greens and serve.

Serves 8 
Ready in Prep time 15 minutes, Cook time 12 hours (dehydrator)
Ready in Prep time 15 minutes, Cook time 2-3 hours (oven) 
Calories 40 kcals per serving 
Equipment needed - Dehydrator OR oven 

Ingredients 

Serves 2 
Ready in 50 minutes 
Calories 283kcals per serving. 

Ingredients 

• 2 small aubergines, halved
• 1 tbsp olive oil
• 2 tbsp brown miso paste 
• 1 spring onion, finely chopped 

Method 

1. Heat oven to 180C. With a sharp knife, cut the 2 aubergines in half. Then, criss-cross the flesh of the aubergines in a diagonal pattern and place on baking tray. Drizzle over the olive oil, or use a brush. 

2. Mix the miso with a little water to make a thick paste. Spread the paste over the aubergines, then cover the tray with foil and roast in the centre of the oven for 30 mins.

3. Remove the foil and roast the aubergines for a further 15-20 mins, depending on their size, until tender.

Serves 1
Ready in 15 minutes 
Calories 186 kcals per serving 

Ingredients 

Serves 1
Ready in 10 minutes 
Calories 188kcals 

Ingredients 

• 1 cup frozen organic edamame pods 
• 1 tsp sea salt 
• Sprinkle of chilli flakes (optional) 

Method 

1. Cook the edamame in the boiling water for 2-3 minutes. Frozen edamame is already cooked, you just need to heat it up.
2. Drain, then add the hot edamame to the mixing bowl and toss well with the salt and chilli flakes. 

Ingredients:

• 140g strawberries 
• ½ x 405g can light condensed milk
• 500g tub 0%-fat Greek yogurt

Method:

1. Roughly chop half the strawberries and whizz the rest in a food processor or with a stick blender to a purée.
2. In a big bowl, stir the condensed milk into the puréed strawberries then gently stir in the yogurt until well mixed. Fold through the chopped strawberries.
3. Scrape the mixture into a loaf tin or container, pop on the lid or wrap well in cling film and freeze overnight, until solid. Remove from the freezer about 10-15 mins before you want to serve the frozen yogurt. Can be frozen for up to 1 month.

Choosing baked, not fried, tortilla chips and make your own fresh salsa to create this healthy snack . Ten tortilla chips have about 120 calories, while a half-cup of homemade salsa contains about 42. A word to the wise: Store-bought salsa can be high in sodium, so read food labels carefully

When your salty-crunchy cravings hit, reach for two 100-calorie bags of air-popped popcorn. Microwave popcorn can vary widely, so go for a plain popcorn that’s free of trans fat and low in saturated fat.

Ingredients:

• soft dates 160g, chopped
• smooth peanut or almond butter 60g
• agave syrup 40g, (use honey for a non-vegan version)
• sunflower seeds 4 tbsp
• chia seeds 4 tbsp
• porridge oats 100g
• roasted peanuts or almonds 50g, roughly chopped

Method:

1. Blitz the dates in a food processor until finely chopped and they’ve come together into a ball/paste. Add 1 tbsp boiling water if they aren’t sticking. Heat the nut butter and honey very gently in a pan until it becomes a smooth, pourable mix.
2. Stir all the remaining ingredients and the dates in a large bowl, then pour over the nut butter and honey mix. Mix really well (kneading with your hands to break up the dates) until everything is evenly distributed.
3. Line a 20cm square tin or container with baking parchment, and tip the mix in. Press the mixture into the sides and pack down with the back of a spoon. Cover and chill for 20 minutes, before cutting into bars. Keep the bars in the fridge or in an airtight container for 3 days, or freeze and thaw overnight at room temperature if you want to keep them longer.

Serves 4 
Ready in 20 minutes 
Calories 109kcals per serving 

Ingredients 

• 1 can of chickpeas, drained, rinsed. 
• 2 tbsp paprika powder
• 2 tsp olive oil 
• pinch of sea salt 

Method

1. Set oven to 200C. Open can of chickpeas, drain and rinse with water.
2. Place chickpeas on a heated baking tray. Drizzle over the olive oil, paprika and salt and place in the oven for 15 minutes.
3. Check that they are crispy. You can cook for longer if you want a crunchier texture.