Conquer your cravings – the recipes

Mixed berry breakfast smoothie

Serves 2
450ml (3/4pt) skimmed milk
400g (14oz) mixed blueberries, raspberries and strawberries
125ml (4fl oz) low-fat plain yoghurt
110g (4oz) whey or soy protein isolate powder (such as Solgar Whey to Go)
50g (2oz) ground flaxseeds (whey and flaxseeds available from health food stores)

1 In a blender, mix the milk, berries and yoghurt (the large amount of protein cancels out the high sugar content of the yoghurt).
2 Add the whey powder and flaxseeds to the blender, mix and serve.

Smoked salmon scramble

Serves 2
4 egg whites
1 whole egg
2tbsp skimmed milk
1/4tsp ground pepper
50g (2oz) smoked salmon, chopped
1tsp chopped fresh dill

1 Whisk the egg whites, egg, milk and pepper in a bowl. Coat a medium hot frying pan with low-fat cooking spray and pour in the mixture.
2 As it begins to set, add the smoked salmon and cook until completely set. Serve at once with the chopped dill sprinkled on top.

Peasant soup

Serves 6-8
8tbsp low-fat butter substitute
3 leeks (white ends only), chopped
4 carrots, diced
3 parsnips, diced
6 garlic cloves, finely chopped
1 litre (13/4pt) chicken or vegetable stock
12 plum tomatoes, cut into 2.5cm (1in) chunks
450g (1lb) cooked chicken or tofu pieces
4tbsp chopped fresh flat-leaf parsley
12 large basil leaves
11/2tsp dried tarragon
11/2tsp freshly ground pepper
1tsp grated fresh nutmeg
110g (4oz) Cheddar, Monterey Jack or other sharp cheese, grated

1 Melt the fat in a large pot over a low heat. Add the vegetables and garlic and cook, covered, for 10 minutes until tender. Add stock, stir and cook with lid on for 10 minutes.
2 Add the tomatoes, chicken or tofu, herbs, pepper and nutmeg plus salt to taste. Stir, cover and cook for 15 minutes over a medium heat, then simmer, uncovered, on a low heat, for 30 minutes. Serve in bowls, each topped with grated cheese.

Ratatouille

Serves 6-8
450ml (3/4pt) olive oil
4 small aubergines, in 2.5cm (1in) cubes
7tsp salt
2 red onions, chopped
7 medium courgettes, in 5cm (2in) strips
4 peppers, deseeded and cut into 1.5cm (1/2in) strips
2tbsp minced garlic
3 x 400g cans chopped plum tomatoes
175g (6oz) tomato purée
4tbsp chopped fresh flat-leaf parsley
4tbsp chopped fresh dill
2tsp dried basil
2tsp dried oregano
330g (111/2oz) cooked chicken or tofu pieces

1 Preheat oven to 200ºC/180ºC fan/Gas 6 and line a roasting pan with foil.
2 Pour half of the oil into the roasting pan. Add the aubergines, sprinkle with salt and toss. Cover and bake for 30 minutes until cooked but not mushy. Uncover and leave to cool.
3 In a large frying pan or wok, heat the rest of the oil and sauté the onions, courgettes, peppers and garlic over a medium heat for about 20 minutes until tender.
4 Drain tomatoes and add to the pan with the tomato purée and herbs. Season, stir and simmer for 10 minutes, stirring occasionally.
5 Add aubergines and chicken or tofu to the tomatoes, simmer for 10 minutes and serve.

Chickpea and tuna salad

Serves 6-8
1 x 185g can tuna in spring water, drained
1/2 avocado, peeled and sliced
1/2 x 400g can chickpeas, drained
110g (4oz) onion, chopped
1 pepper, deseeded and diced
For the dressing
1tbsp olive oil
1tbsp lemon juice
1/4tsp dried oregano

1 Mix the salad ingredients together in a bowl.
2 Place the dressing ingredients in a jar, close and shake vigorously. Drizzle over the salad.

Sole packets with vegetables

Serves 4
50g (2oz) carrot, grated
50g (2oz) celery, finely chopped
25g (1oz) onion, finely chopped
4 sole fillets, approx 150g (5oz) each
Juice of 1 lemon, plus wedges to serve
4tbsp chopped fresh dill

1 Preheat oven to 220ºC/200ºC fan/Gas 7. Squirt four squares of tin foil, approx 30x45cm (12x18in) with low-fat cooking spray.
2 Mix the carrot, celery and onion. Divide half of this mixture among the foil pieces.
3 Place a sole fillet on each vegetable bed. Top each fillet with some of the remaining vegetable mixture, drizzle with lemon juice and sprinkle over the dill.
4 Fold the foil with the food inside to create 4 sealed packets. Place the packets on a baking sheet and bake for 10-15 minutes.
5 Open the top of each packet (watch out for the steam!) and serve with lemon wedges.