Gemma Powell - NEW Cycle 2 - 3282152020

Good on the go Roasted vegetable couscous with basil and feta Serves 1 1 courgette, cut into chunks 1 aubergine, cut into chunks 1 small red onion, peeled and cut into wedges 1 clove garlic, peeled and crushed 1/2 tsp dried oregano 11/2 tsp olive oil 30g tinned chickpeas, drained Salt and pepper 60g couscous 1/2 vegetable stock cube 1 tomato, diced 40g feta, crumbled 1 tbsp red wine vinegar Bunch of basil, leaves torn Carb refuel meals - training days 51

Method Preheat the oven to 200ºC. Put the vegetables into a large bowl with the garlic, oregano, oil and chickpeas and season with plenty of salt and pepper. Toss everything together then tip onto a large baking tray in a single layer. Roast for 20 minutes until golden brown and softened. Meanwhile put the couscous into a bowl with the stock cube and pour over just enough boiling water to cover. Cover the bowl with clingfilm and leave to steam for 5 minutes. When the vegetables are ready add them to the bowl of couscous, then add the tomato, feta, vinegar and basil and toss to combine. Tips This is a great lunchbox meal for taking to work. Roast the veg and make the salad the night before, but don’t add the feta, vinegar and basil; add them the next morning to keep everything nice and fresh. If you have a little more time and prefer a chargrilled flavour, you can cook the vegetables in batches on a hot griddle pan instead of in the oven. Carb refuel meals - training days 52

Family friendly Turkey, sage and onion burger with sweet potato fries Serves 1 125g sweet potato, cut into fries 11/2 tsp olive oil Salt and pepper 1/2 small onion, peeled and finely chopped 6 sage leaves, finely chopped 105g turkey thigh mince 2 tsp reduced-fat soured cream 2 tsp cranberry sauce Burger bun, sliced 2 leaves baby gem lettuce 2 slices tomato Carb refuel meals - training days 53

Method Preheat the oven to 180ºC. Tip the sweet potato fries into a roasting tray, drizzle over half of the oil and season with salt and pepper. Roast in the oven for 20 minutes. Meanwhile, heat the remaining oil in a small frying pan over a medium heat, add the onion and sage and fry gently for 5 minutes until softened. Tip into a bowl and leave to cool. Add the turkey mince to the bowl, season with salt and pepper then mix everything together thoroughly. Using wet hands shape the mixture into a thick patty slightly wider than the burger bun. If you want to make the burger in advance, lay it on a plate and cover with clingfilm at this stage then refrigerate until you’re ready to cook. Put the frying pan back over a medium-high heat and fry the burger for 7–8 minutes, turning regularly, until cooked through. Transfer to a warm plate to rest. Meanwhile mix together the soured cream and cranberry sauce. Spread half the the cranberry mixture over the bottom half of the buns and fill with the lettuce and tomato. Top with the turkey burger, the remaining cranberry mixture and the bun top then serve with the sweet potato fries. Carb refuel meals - training days 54

Good for batch cooking Pea and goat's cheese risotto Serves 1 11/2 tsp olive oil 1/2 white onion, peeled and finely chopped 1 clove garlic, peeled and crushed 70g risotto rice 1 vegetable stock cube, made up with 400ml boiling water 125g frozen peas, defrosted Handful of baby leaf spinach 20g goat's cheese Handful pea shoots, rocket or watercress Carb refuel meals - training days 55

Method Heat the oil a shallow, heavy based saucepan. Add the onion and garlic and fry gently for 3–4 minutes until soft. Add the rice, fry for a minute then add a ladleful of the stock. Stir over a medium heat until almost all of the stock has been absorbed, then continue to cook for 10 minutes, gradually adding stock until you have roughly 100ml left. Once the rice is cooked but still retains a bit of bite, take the pan off the heat. Take the remaining 100ml of stock and pour it into a liquidiser with the spinach and half of the peas and blend until smooth. Pour the mixture into the pan with the rice and set back over a gentle heat. Stir in the remaining peas, cook for a minute then pour into a serving bowl. Dot the cheese over the top then finish with a handful of pea shoots or salad leaves. Tips If you make double the recipe, the risotto will either freeze or keep in the fridge for up to two days. The best way to freeze this dish is to leave it to cool completely then spoon portions into individual freezer bags. Lay on a tray and freeze flat. By freezing it in a flat sheet it’ll defrost far more quickly and also take up less freezer space. Carb refuel meals - training days 56

Good for batch cooking Sea bass with crushed spiced potatoes Serves 1 210g new potatoes, halved 1/2 tsp coconut oil 4 spring onions, sliced 1 clove garlic, peeled and crushed 15g ginger, grated 1/2 tsp mustard seeds 1 tsp garam masala or curry powder Handful of baby leaf spinach 125g sea bass fillets Salt and pepper Carb refuel meals - training days 57

Method Preheat the grill to high. Boil the potatoes in a large pan of salted water for 8–10 minutes until tender then drain thoroughly. Meanwhile, heat the oil in a frying pan and fry the spring onions, garlic and ginger for 3–4 minutes until soft. Add the mustard seeds and garam masala or curry powder, fry for a minute then add a splash of water. Add the spinach to the pan and cook for 1–2 minutes until wilted. Remove the pan from the heat, add the potatoes and stir to combine, roughly crushing with the back of a spoon as you go. Meanwhile, season the sea bass fillets and grill for 4–5 minutes until cooked through. Serve with the potatoes. Carb refuel meals - training days 58

Quick and easy Indonesian-style stir fry Serves 1 1 tsp coconut oil 1/2 onion, peeled and finely sliced 1/2 carrot, grated 1 clove garlic, peeled and crushed 105g kale, shredded 105g cooked brown rice (30g uncooked) 125g cooked chicken breast, shredded 2 tsp fish sauce or light soy sauce 1 tbsp sriracha chilli sauce 1 medium egg Carb refuel meals - training days 59

Method Heat the oil in a wok or deep frying pan over a medium heat, add the onion, carrot and garlic and fry for 3–4 minutes until soft. Add the kale and fry for a further 3–4 minutes until wilted. Tip in the rice and shredded chicken and toss to coat. Remove from the heat and stir in the fish or soy sauce and most of the chilli sauce. Spoon everything into a warm bowl then crack the egg into the pan and fry until the white is set and the yolk is still runny. Lay the egg on top of the rice, drizzle over the remaining chilli sauce and serve. Tips If you prefer to cook the rice from scratch, boil it according to the packet instructions then weigh out then spread out on a baking tray or plate and leave to cool completely. Weigh out the cooled rice and use as above. This dish uses cooked chicken breast to make it really quick, but you can cook your own if you’d prefer. The best way is to poach a whole chicken breast. Drop it into a pan of boiling water, bring it back up to the boil then cover the pan with a lid and remove from the heat. Leave it to stand for 10 minutes then remove the chicken and leave to cool slightly. To check that it’s cooked, slice into the thickest part and make sure there’s no pink meat. Carb refuel meals - training days 60

Quick and easy Orecchiette with sausage, kale and red chilli Serves 1 60g dried orecchiette pasta 85g kale, stems removed, leaves torn 1 tsp olive oil 105g chicken sausages (roughly 3 sausages) 1 clove garlic, peeled and crushed 1 tsp fennel seeds, crushed Pinch chilli flakes 50g cherry tomatoes, halved 11/2 tsp finely grated parmesan Carb refuel meals - training days 61

Method Bring a large pan of salted water to the boil, add the pasta and cook according to the packet instructions. Two minutes before the pasta is ready, add the kale to the pan. When the pasta is cooked, drain and reserve a little of the pasta cooking water. Meanwhile heat the oil in a large frying pan. Squeeze the sausage meat from the skins into the pan and fry for 5 minutes, breaking the meat up with a wooden spoon as it cooks. Add the garlic, fennel seeds and chilli, cook for a minute then stir in the cherry tomatoes. Cook for a couple of minutes then add the pasta, kale and a little of the reserved cooking water. Toss everything together over a high heat then spoon into bowl and top with the parmesan. Carb refuel meals - training days 62

Good for batch cooking Thai salmon fishcakes Serves 1 170g sweet potato 105g salmon fillet 1 tbsp Thai red curry paste Small bunch of coriander, chopped Finely grated zest and juice of 1 lime 1 tbsp plain flour 11/2 tsp coconut oil 1/2 cucumber 1/2 red chilli, deseeded and finely chopped Small bunch of mint, leaves torn Carb refuel meals - training days 63

Method Preheat the oven to 200ºC. Whack the sweet potato in the microwave for 8–10 minutes until soft then split open and leave to cool. Meanwhile, lay the salmon on a non-stick baking tray and cook in the oven for 7–8 minutes. Scoop the sweet potato flesh into a large bowl then stir in the curry paste, half of the coriander and half of the lime zest and juice. Flake the salmon into the bowl then carefully fold everything together. Using wet hands, divide the mixture into three equal balls then flatten into rounds and dust with flour. Heat the coconut oil in a non-stick frying pan then fry the fishcakes for 3–4 minutes on each side until golden and piping hot. Meanwhile, use a potato peeler to peel the cucumber into ribbons. Mix with the remaining coriander, lime zest and juice, the chilli and mint then serve with the fishcakes. Tip If you make double the recipe, the fishcakes will either freeze or keep in the fridge for up to two days. Carb refuel meals - training days 64

Good for batch cooking Chicken, kale and barley soup Serves 1 11/2 tsp olive oil 1 carrot, peeled and chopped 1 stick celery, chopped 1/2 leek, chopped 70g new potatoes, diced 1 chicken stock cube, made up with 400ml boiling water 40g pearl barley 105g kale, shredded 155g cooked chicken breast, cut into bite-sized pieces Salt and pepper Carb refuel meals - training days 65

Method Heat the oil in a saucepan, add the vegetables and potatoes and fry gently for 5 minutes until softened. Pour in the stock and barley and bring to the boil. Turn down the heat then cover and simmer for 20 minutes until the barley is cooked through and the vegetables are soft. Stir in the kale and chicken and cook gently for 3–4 minutes until the kale is soft. Season to taste then serve. Tips This dish uses cooked chicken breast but you can cook your own if you’d prefer. The best way is to poach a whole chicken breast. Drop it into a pan of boiling water, bring it back up to the boil then cover the pan with a lid and remove from the heat. Leave it to stand for 10 minutes then remove the chicken and leave to cool slightly. To check that it’s cooked, slice into the thickest part and make sure there’s no pink meat. The best way to freeze this dish is to leave it to cool completely then spoon portions into individual freezer bags. Lay on a tray and freeze flat. By freezing it in a flat sheet it’ll defrost far more quickly and also take up less freezer space. Carb refuel meals - training days 66

Good for batch cooking Beetroot falafel with tahini 67 yoghurt sauce Serves 1 1/2 red onion, peeled and finely chopped 1 clove garlic, peeled and crushed 1 tsp ground cumin Pinch smoked paprika or chilli powder 155g chickpeas, drained weight 60g cooked beetroot 15g unflavoured protein powder 1 egg white Small bunch parsley Salt and pepper 100g yoghurt, such as Greek, natural, soya 15g tahini Small handful rocket Carb refuel meals - training days

Method Preheat the oven to 180ºC and line a baking tray with greaseproof paper. Combine all of the ingredients, except the yoghurt, tahini and rocket, in a food processor then blend to a coarse paste. Using wet hands, roll the mixture into bite-sized balls and lay them on the lined tray. Bake for 12-15 minutes until crisp on the outside but still soft in the middle. Meanwhile stir together the yoghurt, tahini and a splash of water then season with a pinch of salt. Drizzle the sauce over the falafel and serve with the rocket. Carb refuel meals - training days 68

Good for batch cooking Mixed bean chilli Serves 1 11/2 tsp olive oil 1 small onion, peeled and finely chopped 1 clove garlic, peeled and crushed 1 red chilli, deseeded and finely chopped 1 tsp ground cumin 2 tsp tomato puree 2 tsp chipotle paste 155g tinned chopped tomatoes 205g tinned mixed beans, drained 1/2 vegetable stock cube, made up with 150ml boiling water Salt and pepper 30ml reduced-fat soured cream Zest of 1 lime 20g mature cheddar, grated Small bunch of coriander, chopped Carb refuel meals - training days 69

Method Heat the oil in a large, heavy based pan and add the onion. Fry gently for 5 minutes until softened then add the garlic and chilli and fry for a further 2 minutes. Stir in the ground cumin then add the tomato puree and chipotle paste. Cook for a minute then add the tomatoes, beans and stock. Simmer gently for 15 minutes until thickened then remove from the heat and season to taste with salt and pepper. Meanwhile, mix together the soured cream and lime zest. Spoon the lime soured cream over the chilli, scatter over the cheese and coriander and serve. Tips This recipe is great for batch cooking. Make double or triple the recipe then divide into portions and freeze some for later use. The best way to freeze this dish is to leave it to cool completely then spoon portions into individual freezer bags. Lay on a tray and freeze flat. By freezing it in a flat sheet it’ll defrost far more quickly and also take up less freezer space. Carb refuel meals - training days 70

Quick and easy Black bean quesadillas Serves 1 105g tinned black beans, drained 40g mature cheddar, grated 1 tsp ground cumin 1 red chilli, finely chopped Juice of 1 lime 40g spring onions, finely chopped Small bunch of coriander, chopped Salt and pepper 2 small corn tortillas Green salad, to serve Carb refuel meals - training days 71

Method Combine all of the ingredients, except the tortillas, in a large bowl and roughly mash together with a fork or potato masher. Season with salt and pepper then spread the mixture over one of the tortillas in an even layer. Top with the second tortilla and press together. Heat a large, dry frying pan over a medium heat and add the quesadilla. Cook for 3-4 minutes on each side, pressing down occasionally with a spatula. Slide onto a board, cut into wedges and serve with the salad. Carb refuel meals - training days 72

Good for batch cooking Aloo gobi 73 Serves 1 11/2 tsp coconut oil 1 small red onion, peeled and finely chopped 155g cauliflower florets 210g potatoes, peeled and diced 1 clove garlic, peeled and crushed 20g ginger, grated 1/2 tsp ground turmeric 1/2 tsp mustard seeds 1/2 tsp ground cumin Pinch of chilli powder 155g tinned chopped tomatoes 20g protein powder, unflavoured 60g yoghurt, such as Greek, natural, soya Salt and pepper Small bunch of coriander, chopped 2 poppadoms Carb refuel meals - training days

Method Heat the coconut oil in a deep frying pan over a medium heat, add the onion and fry for 5 minutes until soft. Add the cauliflower and potatoes, fry for 3-4 minutes until golden then add the garlic, ginger and spices. Fry for a minute then add the tomatoes and protein powder. Add a splash of water then cover and simmer gently for 10-12 minutes until the potato and cauliflower are tender. Stir in the yoghurt and coriander and serve with the poppadoms. Carb refuel meals - training days 74

Good for batch cooking Sweet potato cottage pie Serves 1 1 tsp coconut oil 155g lean beef mince (5% fat) 1 onion, chopped 60g tinned chopped tomatoes 1 stock cube, crumbled Pinch of dried herbs 210g sweet potato, peeled and cut into 2cm cubes 65g yoghurt, such as Greek, natural, soya Pinch of freshly grated nutmeg Handful of broccoli Carb refuel meals - training days 75

Method Turn the grill to maximum. Use half the coconut oil for this section, heat the coconut oil in a large saucepan over a high heat. Add half the mince and fry for 2–3 minutes, stirring to break up the chunks, then cook until nicely browned. Tip out onto a plate, then repeat with the rest of the mince. When the meat has all been browned, wipe out your pan and heat the remaining oil over a medium to high heat. Add the onion and cook, stirring regularly, for about 2–3 minutes. Throw the mince back into the pan and add the tomatoes, stock cube, dried herbs and enough water to make a nice sauce. Bring to a simmer and cook for 5–6 minutes or until the sauce is nice and thick. Meanwhile, whack the sweet potato in the microwave, cook for 3–4 minutes until nice and soft. When soft, mash then mix through the yoghurt and nutmeg. When the mince is ready pile it into an ovenproof dish, top with the potato and crisp up under the grill for 3–4 minutes, serve with a portion of broccoli or your favourite green vegetables steamed, blanched or boiled. Carb refuel meals - training days 76

Cornflake chicken nuggets with smoky slaw Serves 1 125g skinless chicken breast, cut into chunks 40g light mayonnaise 40g cornflakes, crushed 11/2 tsp finely grated parmesan 40g yoghurt, such as Greek, natural, soya 1/2 carrot, peeled and cut into thin matchsticks 1/2 red onion, finely sliced 105g spring cabbage 1 tsp chipotle paste Juice of 1/2 lime Salt and pepper Carb refuel meals - training days 77

Method Preheat the oven to 200°C and line a baking tray with greaseproof paper. Put the chicken into a large bowl, add the mayonnaise and stir to coat. Put the cornflakes and parmesan into a large sandwich bag then finely crush with a rolling pin. Add the chicken to the bag, seal it then give it a shake to coat the chicken in the cornflake mixture. Arrange the chicken on the tray in an even layer then bake for 10-15 minutes until cooked through. Meanwhile combine the remaining ingredients in a large bowl and season to taste. Serve with the cornflake chicken. Carb refuel meals - training days 78

Reduced carb meals Anytime

Family friendly Almond and honey pancakes Serves 1 30g ground almonds 20g rolled oats 1/2 tsp baking powder 1 medium egg 50ml unsweetened almond milk 3 tsp honey Pinch of salt 1/2 tsp coconut oil 1 tbsp yoghurt, such as Greek, natural, soya 80g blueberries Reduced carb meals - anytime 80

Method Combine the ground almonds, rolled oats, baking powder, egg, almond milk, 11/2 tsp of the honey and a pinch of salt in a liquidiser and blend until smooth. Melt the coconut oil in a non-stick frying pan and fry large spoonfuls of the batter for 1 minute until bubble form on the surface, then flip and cook for a further 30 seconds. Repeat with the remaining batter then stack up and top with the yoghurt. Drizzle over the remaining honey and serve with the blueberries. Tip Don’t make the pancakes too big or they’ll be difficult to flip and won’t cook evenly. Alternative ingredients To make this nut-free, swap the ground almonds for the same amount of desiccated coconut. Reduced carb meals - anytime 81

Quick and easy Coconut and chocolate smoothie Serves 1 105g banana (roughly 1 medium banana), peeled 200ml unsweetened almond or soya milk 120ml reduced-fat coconut milk, tinned 75g yoghurt, such as Greek, natural, soya 20g chocolate or vanilla protein powder 30g ground flaxseed 2 tsp cocoa powder Handful of ice Method Mega simple; just combine everything in a liquidiser and blend until smooth. Reduced carb meals - anytime 82

Quick and easy Go go green smoothie Serves 1 30g almond butter 1 big handfuls of baby spinach 30g protein powder 1 large apple, cored and roughly chopped 20g flaxseeds Handful of ice 250ml coconut water Reduced carb meals - anytime 83

Method Mega simple; just combine everything in a liquidiser and blend until smooth. Alternative ingredients To make this nut-free, swap the almond butter for the same amount of tahini or any variety of seeds (e.g. sunflower, pumpkin). Reduced carb meals - anytime 84

Family friendly Green breakfast fritter with crumbled feta Serves 1 205g edamame beans 50g frozen spinach, defrosted 1 medium egg Small bunch mint, chopped Small bunch parsley, chopped 2 tsp olive oil 30g feta, crumbled Reduced carb meals - anytime 85

Method Preheat the oven to 200ºC. Bring a large pan of salted water to the boil, add the edamame beans, cook for 15 minutes then drain thoroughly. Meanwhile press the spinach between a few sheets of kitchen paper to squeeze out as much water as possible. Put the edamame beans, spinach, egg and herbs into a food processor and blend until smooth. Heat the oil in a small, non- stick, ovenproof frying pan then spoon the mixture into the pan. Cook gently for 3-4 minutes then slide the pan into the oven and cook for a further 10 minutes. Top with the feta and serve. Reduced carb meals - anytime 86

Quick and easy Cauliflower hash browns with poached eggs and bacon Serves 1 210g cauliflower, grated (roughly 1/2 small cauliflower) 105g sweet potato, grated 1/2 white onion, peeled and grated 2 medium eggs, beaten Pinch of smoked paprika Pinch of salt 1 tsp olive oil 1 tsp butter 2 rashers lean smoked back bacon 1 tomato, halved 1 medium egg Reduced carb meals - anytime 87

Method Mix the cauliflower, sweet potato, onion and eggs together in a large bowl and season with paprika and salt then divide into two equal balls. Heat the oil and butter in a large non-stick frying pan until the butter is foaming, then add the two balls of mixture to the pan and flatten out with the back of a spoon to around 1.5cm thick. Fry for 3–4 minutes on each side until golden and crisp. Meanwhile, grill the bacon and tomato for 3–4 minutes on each side and poach the egg in a pan of simmering water for 3 minutes. If you’re making this for a crowd, or just want to get ahead, try poaching your eggs the night before. As soon as they’re cooked, transfer them to a bowl of cold water (to stop them cooking fur-ther) then keep in the fridge overnight. They just need to be briefly dipped in hot water to reheat. Top the hash browns with the egg and bacon and serve with the grilled tomato. Tip If you’re making this for a crowd, or just want to get ahead, try poaching your eggs the night before. As soon as they’re cooked, transfer them to a bowl of cold water (to stop them cooking further), then keep in the fridge overnight. They just need to be briefly dipped in hot water to reheat. Reduced carb meals - anytime 88

Family friendly Creamy mushrooms on toast Serves 1 11/2 tsp olive oil 11/2 tsp butter 260g mushrooms, thickly sliced 80g tofu 11/2 tsp grain mustard or Dijon mustard 1 tbsp low-fat crème fraîche Salt and pepper 1 slice wholemeal bread, toasted 10g hard cheese, finely grated Small bunch of parsley, chopped Reduced carb meals - anytime 89

Method Heat the oil and butter in a large frying pan over a high heat, add the mushrooms and fry for 5-6 minutes until golden. Meanwhile put the tofu, mustard and crème fraîche into a liquidiser and blend until smooth. Take the pan with the mushrooms off the heat, pour in the tofu mixture and stir to combine. Season to taste with salt and pepper. Spoon the mushrooms over the toast, scatter over the cheese and parsley and serve. Tips Any mushrooms work in this recipe so try mixing it up with a variety of different types. When you blend it in a liquidiser, tofu makes a really creamy sauce that’s low in carbs and fat but high in protein. Reduced carb meals - anytime 90

Family friendly Avo blast smoothie Serves 1 100ml milk, e.g. skimmed, almond, soy 30g vanilla protein powder 20g almond butter 20g ground flaxseed 20g avocado, roughly chopped Large handful of baby leaf spinach Handful of ice Reduced carb meals - anytime 91

Method Mega simple; just combine everything in a liquidiser and blend until smooth. Alternative ingredients To make this nut-free, swap the almond butter for the same amount of tahini or additional ground flaxseed. Reduced carb meals - anytime 92

Good on the go Breakfast burrito Serves 1 2 tsp olive oil 1 rashers lean smoked back bacon, thinly sliced 1/2 red onion, peeled and finely chopped 1/2 red pepper, deseeded and finely chopped 30g avocado 1 small wholemeal tortilla wrap 2 medium eggs, beaten 20g feta Small bunch of coriander, chopped Dash chilli sauce (optional) Reduced carb meals - anytime 93

Method Heat half of the oil in a frying pan, add the bacon and fry for 5 minutes until crisp. Add the onion and pepper and fry for 5 minutes until softened. Meanwhile, heat the tortilla wrap in the microwave for 10 seconds. Roughly mash the avocado and spread down the middle of the warmed tortilla wrap. Tip the bacon mixture on top of the avocado then wipe out the pan and return to the heat. Add the remaining oil then pour in the eggs and cook gently for 2–3 minutes, stirring constantly until lightly scrambled. Spoon the eggs on top of the bacon, crumble over the feta and top with the coriander and chilli sauce. Roll up tightly then dive in. Reduced carb meals - anytime 94

Family friendly Eggs Royale 95 Serves 1 210g baby leaf spinach Pinch of freshly grated nutmeg Salt and pepper 1 egg yolk 60g yoghurt, such as Greek, natural, soya 1/2 tsp Dijon mustard 2 tsp butter, melted Squeeze of lemon juice 2 medium eggs 65g smoked salmon 1/2 wholemeal muffin, toasted Reduced carb meals - anytime

Method Heat a splash of water in a large saucepan over a high heat, add the spinach and stir until wilted. Drain thoroughly then roll up in a few sheets of kitchen paper and squeeze out as much excess water as possible. Tip the spinach into a bowl, stir in the nutmeg and season with salt and pepper. Put the egg yolk into a heatproof bowl then whisk in the yoghurt, mustard and butter. Sit the bowl over a pan of simmering water and whisk for 4–5 minutes until thickened. Remove the bowl from the heat, whisk in the lemon juice and season to taste. Meanwhile, poach the eggs in a pan of gently simmering water for 3 minutes then drain thoroughly. Lay the smoked salmon of top of the muffin then top with the spinach and the poached eggs. Spoon over the sauce and serve. Tip If you’re making this for a crowd, or just want to get ahead, try poaching your eggs the night before. As soon as they’re cooked, transfer them to a bowl of cold water (to stop them cooking further), then keep in the fridge overnight. They just need to be briefly dipped in hot water to reheat. Reduced carb meals - anytime 96

Family friendly Hot smoked salmon omelette Serves 1 80g cooked new potatoes, cut into 5mm thick slices 11/2 tsp butter 2 large eggs, beaten 20g low-fat cream cheese 11/2 tsp finely chopped chives 80g hot smoked salmon Reduced carb meals - anytime 97

Method Bring a small pan of water to the boil, add the sliced potatoes and cook for 5 minutes until tender. Drain thoroughly and set aside. Melt the butter in a small non-stick frying pan, add the eggs, swirling them over the base of the pan to coat, and cook gently until they’re almost set. Spread the cream cheese over one half of the omelette, scatter over the chives and top with the potatoes and salmon. Fold the omelette in half, slide onto a plate and serve. Tip To save time, cook the potatoes the night before. Boil them in a pan of salted water for 10-12 minutes until tender then drain. Leave to cool completely before slicing. Reduced carb meals - anytime 98

Good for batch cooking Spiced pecan granola Makes 8 portions 95g smooth peanut butter 30g maple syrup 2 egg whites 2 tsp vanilla extract 1 tsp ground mixed spice Pinch salt 155g rolled oats 115g mixed seeds 190g pecan nuts, roughly crushed 150g yoghurt, per serving Reduced carb meals - anytime 99

Method Preheat the oven to 160°C. Combine the peanut butter, maple syrup, egg whites, vanilla extract, mixed spice and salt in a bowl and whisk until smooth. Add the oats, seeds and pecans and stir until everything is coated evenly. Spread the mixture in an even layer over the bottom of a large non-stick roasting tray then bake for 35 minutes, stirring occasionally, until crisp. Remove from the oven, leave to cool, then use your hands to crush the mixture into small pieces. Serve with the yoghurt. Tip Kept in an airtight container, the granola will last up to 3 weeks. Reduced carb meals - anytime 100