Gemma Powell - NEW Cycle 1 - 25211942020

Quick and easy Poached haddock and spinach on toast Serves 1 80g mushrooms Salt and pepper 210g baby leaf spinach 1 egg yolk 70ml fat-free natural yoghurt 1 tsp Dijon mustard 10g butter, melted Squeeze lemon juice 165g smoked haddock 11/2 slices wholemeal bread, toasted Carb refuel meal - post workout 51

Method Preheat the grill to high. Lay the mushrooms on a baking tray, season with salt and pepper then grill for 8-10 minutes until soft. 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 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 lay the fish on a plate, cover with clingfilm and microwave on full power for 2-21/2 minutes until cooked through. Top the toast with the spinach, lay the haddock on top then spoon over the sauce. Serve with the grilled mushrooms. Carb refuel meal - post workout 52

Quick and easy Oatmeal raisin cookie smoothie Serves 1 105g banana (roughly 1 medium banana) 150ml unsweetened almond milk 75g yoghurt, such as Greek, natural, soya 20g vanilla protein powder 30g ground flaxseed 20g rolled oats 30g raisins Pinch of ground cinnamon Handful of ice Carb refuel meal - post workout 53

Method Mega simple; just combine everything in a liquidiser and blend until smooth. Adjust the amount of ice used to make it thicker or smoother. Alternative ingredients To make this nut free, swap the almond milk for the same amount of another milk (e.g. soya). Tip To make things quicker in the morning, weigh the dry ingredients straight into the liquidiser the night before. Then it’s just a case of adding the wet ingredients and blending. Carb refuel meal - post workout 54

Quick and easy Overnight oats Serves 1 25g vanilla protein powder 80g yoghurt, such as Greek, natural, soya 50g berries, such as raspberries, blueberries or blackberries 80ml unsweetened almond milk 1 tsp ground cinnamon 40g rolled oats 1 tsp honey 15g flaked almonds Carb refuel meal - post workout 55

Method Place the protein powder, yoghurt, berries, almond milk and cinnamon into a blender and blitz until smooth. Pour the mixture into a bowl and stir in the oats, then cover and refrigerate for at least 4 hours, preferably overnight. If oats are too thick, add a splash more milk to loosen it up. When ready to eat, drizzle with honey and top with the almonds. Alternative ingredients To make this nut free, swap the almonds for the same grams of seeds (e.g. pumpkin, sunflower) and swap the almond milk for the same amount of another type of milk (e.g. soya). Carb refuel meal - post workout 56

Good for batch cooking Banana and coconut muffins Makes 6 servings 210g plain flour 50g desiccated coconut 2 tsp ground cinnamon 11/2 tsp baking powder 11/2 tsp bicarbonate of soda Pinch of salt 105g vanilla protein powder 25g coconut oil, melted 285ml reduced-fat soured cream 95g honey (roughly 4 tbsp) 100ml skimmed milk 3 large eggs, beaten 415g banana, mashed (roughly 4 medium bananas) Carb refuel meal - post workout 57

Method Preheat the oven to 180ºC. Combine the flour, desiccated coconut, cinnamon, baking powder, bicarbonate of soda and salt into a large bowl and make a well in the middle. Put the remaining ingredients (except the bananas) into a liquidiser and blend until smooth. Pour into the dry ingredients and fold together until smooth. Fold in the bananas then divide the mixture between a 12-hole muffin tin lined with paper cases. Bake for 15 minutes until risen and golden then remove from the oven and leave to cool. This recipe makes 6 servings. If making 12 muffins, you will need to eat 2 muffins per serving. Tip If you plan on freezing the muffins, remove the paper cases then wrap individually in clingfilm before freezing. Carb refuel meal - post workout 58

Family friendly Spicy prawn burgers and 59 sweet potato fries Serves 1 155g sweet potato, cut into wedges 2 tsp olive oil Salt and pepper 130g raw king prawns, deveined and chopped 2 spring onions, chopped 1 tsp Thai red curry paste Small bunch of coriander, chopped 1 tsp yoghurt, such as Greek, natural, soya 1 tsp sriracha chilli sauce Zest of 1 lime 1 burger bun, split and toasted 2 leaves of baby gem lettuce 4 slices of cucumber Carb refuel meal - post workout

Method Preheat the oven to 180ºC. Tip the sweet potato wedges into a roasting tray, drizzle over half of the oil and season with salt and pepper. Roast in the oven for 20 minutes. Meanwhile, put the prawns, spring onions, curry paste and coriander into a small food processor and pulse to a coarse paste. Using wet hands, scoop the mixture out and flatten out to make a burger around 1.5–2cm thick. Heat the remaining oil in a non-stick frying pan over a medium heat, add the burger and fry for 2–3 minutes on each side until cooked through. Mix together the yoghurt, chilli sauce and lime zest then spread on the bottom half of the burger bun. Top with the prawn burger, lettuce, cucumber and bun top. Serve with the sweet potato fries. Carb refuel meal - post workout 60

Family friendly Spicy chicken pizza 61 Serves 1 75g self-raising flour, plus extra for dusting 1/4 tsp baking powder Pinch salt 70g yogurt, such as Greek, natural or soy 50ml passata 2 tsp chipotle paste 105g cooked chicken breast, diced 50g low-fat mozzarella 15g sliced jalapeños, drained Small bunch coriander, roughly torn 30ml low-fat soured cream Carb refuel meal - post workout

Method Preheat the oven to 220°C. Combine the flour, baking powder and salt in a bowl and make a well in the middle. Pour in the yoghurt, then stir with a fork to combine. When the mixture forms a rough dough, turn out onto a lightly floured work surface and knead to form a smooth ball. Roll out into a thin round; the dough will bounce back slightly so roll it thinner than you think you’ll need. Heat a large dry frying pan over a medium-high heat. Cook the pizza base for 2 minutes on each side until golden. Lay the base on a baking tray then mix the passata and chipotle paste together and spread over the top. Arrange the chicken, mozzarella and jalapeños over the top of the pizza then bake for 8-10 minutes until the cheese is golden and bubbling. Scatter over the coriander and serve with the soured cream. Tip If you want to get ahead with this recipe, or if you’re cooking for more than one person, you can make and cook the pizza bases in advance. Carb refuel meal - post workout 62

Quick and easy Chipotle steak tacos with black beans Serves 1 105g sirloin steak or rump steak, trimmed of fat 1 tsp olive oil 2 tsp chipotle paste ½ tsp ground cumin Salt and pepper 105g tinned black beans, drained 1/4 red onion, peeled and finely chopped ½ large tomato, finely chopped 1 red chilli, deseeded and finely chopped Juice of ½ lime Small bunch of coriander, chopped 2 small corn tortillas Carb refuel meal - post workout 63

Method Put the steak into a bowl, add the oil, chipotle paste and cumin then season with salt and pepper. Toss everything together until the steak is evenly coated. Set aside to marinate for 10 minutes (or up to half an hour if you have time). Preheat a griddle pan to a high heat, add the steak and cook for 3 minutes on each side or until cooked to your liking. Set aside to rest for 5 minutes. Meanwhile, tip the beans into a small saucepan, add a splash of water and heat gently. Roughly crush the beans with the back of a fork then season to taste. Combine the onion, tomato, chilli, lime juice and coriander in a small bowl and season to taste, then warm the tortillas under the grill until crisp. To serve, spread the beans over the tortillas then slice the steak and pile on top. Spoon over the salsa and serve. Carb refuel meal - post workout 64

Family friendly Mushroom burger 65 Serves 1 4 tsp olive oil 40g spring onions, finely chopped 105g mushrooms, roughly chopped 1 clove garlic, peeled and crushed 60g cooked lentils, drained and patted dry 30g gram flour (chickpea flour) Small bunch of parsley, chopped 1 egg white 20g wholemeal breadcrumbs Salt and pepper 30g light mayonnaise 11/2 tsp grain mustard or Dijon mustard Burger bun, split and toasted Lettuce leaves Carb refuel meal - post workout

Method Preheat the oven to 180ºC. Heat half of the oil in a non-stick, ovenproof frying pan, add the spring onions, mushrooms and garlic and fry for 5 minutes until soft. Tip into a food processor with the lentils gram flour, parsley, egg white and breadcrumbs, season with salt and pepper then blend to a coarse paste. Tip the mixture onto a board and shape into a thick patty. Heat the remaining oil in the frying pan, add the burger and cook for 2 minutes on each side until golden. Slide the pan into the oven and cook for 5 minutes to heat through. Meanwhile stir together the mayonnaise and mustard and spread over the inside of the burger bun. Build up the burger, add the lettuce leaves and serve. Tips Make sure you pat the lentils dry on kitchen paper before adding them to the mix. If the mixture’s too wet it’ll be difficult to shape. Put the burger mixture in the fridge for 30 minutes to firm up if it is too soft. If using liquid egg whites, 1 egg white is equal to roughly 40g. Carb refuel meal - post workout 66

Good for batch cooking Piri piri chicken bake 67 Serves 1 170g sweet potato, diced into 2cm chunks ½ red pepper, deseeded and diced ½ red onion, peeled and cut into wedges 1½ tsp olive oil Salt and pepper 2 cloves of garlic, peeled and crushed Juice of 1 lemon 1 tbsp red wine vinegar 1 tsp tomato puree 2 tsp hot sauce 1 tsp dried oregano 1 tsp smoked paprika 165g skinless chicken breast fillet, cut into strips Green salad, to serve Carb refuel meal - post workout

Method Preheat the oven to 200ºC. Combine the sweet potato, pepper, onion and olive oil, toss to coat then tip into a roasting tray and season with salt and pepper. Roast for 25 minutes. To make the marinade, pour the garlic, lemon juice, red wine vinegar, tomato puree, hot sauce, dried oregano and smoked paprika into a liquidiser or food processor, blend until smooth then pour into a bowl and season with salt and pepper. Add the chicken strips and toss to coat. After the vegetables have been roasting for 25 minutes, remove from the oven, pour over the chicken and marinade and toss to coat. Return the tray to the oven for 15 minutes until the chicken is cooked through. Serve with a simple green salad. Tip Whilst this recipe doesn’t freeze well, it’s delicious reheated so make a double portion; it’ll keep for up to 3 days in the fridge. Carb refuel meal - post workout 68

Good on the go Chicken Caesar bagel Serves 1 50g yoghurt, such as Greek, natural, soya 15g parmesan, finely grated ½ tsp extra virgin olive oil 1 tsp Dijon mustard Squeeze of lemon juice Salt and pepper 145g cooked skinless chicken breast fillet, sliced 4 leaves of baby gem or cos lettuce, torn 1 plain bagel, split and toasted Carb refuel meal - post workout 69

Method Whisk the yoghurt, parmesan, oil, mustard and lemon juice together in a large bowl until smooth then season to taste. Add the chicken and lettuce leaves and toss to coat. Fill the bagel with the dressed chicken and lettuce then get stuck in. Alternative ingredients To make this recipe dairy free you can swap the parmesan cheese for 10g of finely chopped pine nuts. Tips The dressing keeps for up to 3 days in the fridge, so you can make double the recipe and keep half for another day. 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 meal - post workout 70

Good for batch cooking Chicken and pepper pasta Serves 1 1 red pepper 50g dried fusillata casareccia pasta 11/2 tsp olive oil 105g skinless chicken breast, sliced into thin strips Salt and pepper 60g cherry tomatoes, halved 1 clove garlic, peeled and crushed 30g low-fat cream cheese Handful rocket Carb refuel meal - post workout 71

Method Preheat the oven to 220ºC. Lay the pepper on a baking tray, roast for 15 minutes then tip into a bowl and cover with clingfilm. Leave to cool then peel, deseed and tear into strips. Meanwhile cook the pasta according to the packet instructions, drain, and reserve a little of the pasta cooking water. Heat half of the oil in a large saucepan, season the chicken with salt and pepper then fry in batches until golden brown. Remove from the pan and set aside. Heat the remaining oil, add the tomatoes and garlic and fry for 3-4 minutes. Return the chicken to the pan, add the pepper strips and stir to combine. Add the pasta to the pan with a splash of the reserved cooking water, the cream cheese and the rocket. Toss everything together, season with salt and pepper, then spoon into a serving bowl. Carb refuel meal - post workout 72

Good for batch cooking Mac 'n' cheese Serves 1 40g dried macaroni 125g skinless chicken breast fillet, diced 2 tsp plain flour 100ml whole milk 1 tsp mustard powder 40g cheddar cheese, grated A handful of green salad leaves Carb refuel meal - post workout 73

Method Heat the grill to maximum and bring a saucepan of water to the boil. Cook the macaroni as per the packet instructions, drain and set to one side. While the macaroni is cooking you need to cook the chicken and make the sauce. Heat a non-stick pan to a medium to high heat, throw in your chicken and cook for 3–4 minutes or until cooked through. Check by slicing into one of the larger pieces to make sure the meat is white all the way through, with no raw pink bits left. Whisk together the flour, milk and mustard powder in a saucepan and gently heat, stirring constantly to avoid lumps forming. Bring to the boil then simmer gently until the sauce begins to thicken. Now mix in most of the cheese, saving some for the top. Add the chicken and pasta to the cheese sauce and give it a good mix. Pour into an ovenproof dish, top with the remaining cheese then slide under the grill for 3–4 minutes until nice and crispy. Serve with a handful of salad leaves. Tip Batch cook several portions of this in one big dish. Once cooked, divide into portions and store in the fridge or freezer. Defrost in the fridge overnight and reheat in the microwave or oven. Carb refuel meal - post workout 74

Good for batch cooking Butternut squash risotto Serves 1 210g butternut squash, grated 1 vegetable stock cube, made up with 400ml boiling water 11/2 tsp olive oil 1/2 onion, peeled and finely chopped 1 clove garlic, peeled and crushed 70g risotto rice 15g hard cheese, finely grated Handful of pea shoots, rocket or watercress Carb refuel meal - post workout 75

Method Put the butternut squash into a bowl, pour over 100ml of the stock then cover with clingfilm and microwave for 5 minutes on high, or until soft. Pour into a liquidiser, blend until smooth then set aside. 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 remaining 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. Pour in the squash purée and cook for 2-3 minutes until the rice is cooked but still retains a bit of bite. Remove the pan from the heat, beat in the cheese and season to taste. 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 2 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 rather than a solid block (in a deep plastic container) it’ll defrost far more quickly and also take up less freezer space. Carb refuel meal - post workout 76

Good for batch cooking Lentil and quinoa soup Serves 1 1 tsp olive oil 1 carrot, peeled and diced 1 stick celery, diced 1/2 onion, peeled and diced 1 bay leaf 10g tomato puree 1 tsp smoked paprika 50g quinoa 50g red lentils 1/2 vegetable stock cube, made up with 400ml boiling water 30g yoghurt, such as Greek, natural, soya Small bunch parsley, chopped Carb refuel meal - post workout 77

Method Heat the oil in a saucepan, add the vegetables and bay leaf and fry gently for 5 minutes until softened. Add the tomato puree and smoked paprika, cook for a minute, then pour in the quinoa, lentils and stock. Bring to the boil then turn down the heat, cover and simmer for 20 minutes until the lentils and quinoa are cooked through; if the soup is a little thick add a splash of water. Remove the bay leaf, ladle the soup into a bowl and top with the yoghurt and parsley. Tip The best way to freeze this dish is to leave it to cool completely then spoon portions (without the yoghurt) into individual freezer bags. Lay on a tray and freeze flat. By freezing it in a flat sheet rather than a solid block (in a deep plastic container) it’ll defrost far more quickly and also take up less freezer space. Carb refuel meal - post workout 78

Family friendly Spinach and mushroom pizza Serves 1 35g self-raising flour, plus a little extra for dusting 35g gram flour (chickpea flour) 1/4 tsp baking powder Pinch salt 70g yoghurt, such as Greek, natural, soya 50ml passata Pinch of dried mixed herbs Big handful of spinach 50g grated mozzarella 105g mushrooms, sliced Carb refuel meal - post workout 79

Method Preheat the oven to 220°C. 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. Roughly chop then set aside. Combine the flours, baking powder and salt into a bowl and make a well in the middle. Pour in the yoghurt then stir with a fork to combine. When the mixture forms a rough dough, turn out onto a lightly floured work surface and knead to form a smooth ball. Roll out into a thin round; the dough will bounce back slightly so roll it thinner than you think you’ll need. Heat a large dry frying pan over a medium-high heat. Cook the pizza base for 2 minutes on each side until golden. Lay the base on a baking tray, spread with the passata and sprinkle over the herbs. Scatter the spinach, mozzarella and mushrooms over the top then bake for 8-10 minutes until the cheese is golden and bubbling. Tips If you want to get ahead with this recipe, or if you’re cooking for more than one person, you can make and cook the pizza bases in advance. They also freeze well. You can use any mushrooms for this pizza, regular cup mushrooms or a mixture of varieties. Carb refuel meal - post workout 80

Good on the go Falafel and roast pepper 81 bagel Serves 1 1/2 red pepper, deseeded and halved 1 tsp olive oil 1/2 red onion, peeled and finely chopped 1/2 clove garlic, peeled and crushed 1 tsp ground cumin 1/2 tsp ground turmeric Pinch of smoked paprika or chilli powder 155g tinned chickpeas, drained 1 egg white Small bunch of parsley Salt and pepper 1 plain bagel, split and toasted 30g yoghurt, such as Greek, natural, soya Small handful of rocket Carb refuel meal - post workout

Method Preheat the oven to 180ºC and line a baking tray with greaseproof paper. Lay the pepper halves on the tray and roast for 15-20 minutes until soft. Meanwhile heat the oil in a frying pan, add the onion and garlic and fry gently for 5 minutes until soft. Add the spices and chickpeas, fry for a couple more minutes then remove from the heat and tip everything into a food processor. Add the egg white, parsley and a pinch of salt and pepper then blend to a coarse paste. Using wet hands, roll the mixture into bite-sized balls and drop them onto the tray alongside the peppers. Bake for 12-15 minutes until crisp on the outside but still soft in the middle. Spread the cut sides of the bagel with the yoghurt then layer up the rocket, falafel and roast peppers. Tip Roast the peppers in advance; they’ll keep for up to 3 days in the fridge. Or to make things even quicker, use jarred roasted red peppers (in brine, not in oil). Carb refuel meal - post workout 82

Reduced carb meals Anytime

Quick and easy Choco-nut smoothie Serves 1 135ml unsweetened almond milk 10g pitted medjool dates 100g yoghurt, such as Greek, natural, soya 25g chocolate protein powder 50g peanut butter Handful of ice Reduced carb meals - anytime 84

Method Combine everything in a liquidiser and blend until smooth. Reduced carb meals - anytime 85

Good for batch cooking Loaded spinach and feta frittata Serves 3 2 tsp olive oil 12 spring onions, sliced 625g baby leaf spinach 210g cooked new potatoes, sliced Pinch of freshly grated nutmeg Salt and pepper 8 large eggs, beaten 4 egg whites, beaten 145g feta Green salad, to serve Reduced carb meals - anytime 86

Method Preheat the grill to its highest setting. Heat the oil over a high heat in a medium-sized, non-stick frying pan. Add the spring onions and fry for a couple of minutes until softened. Add the spinach a handful at a time until it’s all wilted down. Tip out onto a plate lined with kitchen roll, lay another plate on top then turn them sideways and squeeze as much moisture out as possible. Squeezing the spinach between two plates rather than with your hands means you don’t have to wait for it to cool first. Return the spinach and spring onion mix to the pan, space it out evenly, then scatter over the potatoes. Grate over a little nutmeg, season with salt and pepper then pour over the eggs and egg whites. Gently shake the pan and pull the eggs into the middle as they start to set. Crumble the feta over the top then slide the pan under the hot grill. Cook for around 3 minutes until the top of the frittata is golden brown and the eggs are set. Slide onto a board, cut into wedges and serve with the salad. Alternative ingredients To make this recipe dairy free you can swap the feta for 210g of salmon fillet. Tips To save time, cook the potatoes the night before. Boil them in a pan of salted water for 10-12 minute until tender then drain. Leave to cool completely before slicing. This recipe doesn’t freeze well, but it’ll keep in the fridge for up to 3 days. Reduced carb meals - anytime 87

Family friendly New York-style steak and eggs Serves 1 105g potatoes, diced 1½ tsp olive oil ½ white onion, peeled and chopped ½ green pepper, deseeded and chopped Salt and pepper 140g sirloin steak or rump steak, trimmed of fat 2 medium eggs Reduced carb meals - anytime 88

Method Bring a pan of salted water to the boil, add the potatoes and cook for 5 minutes. Drain thoroughly then leave to steam dry for a couple of minutes. Heat half of the oil in a frying pan, add the onions and peppers and fry until soft. Tip onto a plate and set aside. Add the potatoes to the pan and fry for 5–6 minutes until crisp. Return the onions and peppers to the pan, toss together and season to taste. Meanwhile, heat a griddle pan over a high heat, season the steak with salt and pepper then cook for 3 minutes on each side or until cooked to your liking. Set aside to rest. Tip the potato mixture onto a serving plate, wipe the pan clean and heat the remaining oil over a medium heat. Crack the eggs into the pan and fry until the whites are set and the yolks are still runny. Serve the steak with the potato mix and eggs. Tip Make sure you take the steak out of the fridge at least 20 minutes before you plan to cook. Reduced carb meals - anytime 89

Quick and easy Mushroom Benedict Serves 1 2 large portobello mushrooms (170g) Salt and pepper 1 egg yolk 70g yoghurt, such as Greek, natural, soya 1 tsp Dijon mustard 15g butter, melted Squeeze lemon juice 2 large eggs 75g thick-cut ham Small bunch chives, finely chopped Reduced carb meals - anytime 90

Method Preheat the oven to 200ºC. Lay the mushrooms on a baking tray, season with salt and pepper then roast for 15 minutes, turning halfway through cooking. Meanwhile 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. Poach the eggs in a pan of gently simmering water for 3 minutes then drain thoroughly. Lay the ham on top of the roasted mushrooms then top with the poached eggs. Spoon over the sauce, scatter over the chives and serve. Reduced carb meals - anytime 91

Quick and easy Peanut butter and jam smoothie Serves 1 135ml unsweetened almond milk 70g fresh or frozen raspberries 20g rolled oats 85g yoghurt, such as Greek, natural, soya 25g vanilla protein powder 40g peanut butter Handful of ice Reduced carb meals - anytime 92

Method Mega simple; just combine everything in a liquidiser and blend until smooth. Adjust the amount of ice used to make it thicker or smoother. Alternative ingredients To make this nut free, swap the almond milk for the same amount of another milk (e.g. soya). The peanut butter can be swapped for the same amount of tahini. Reduced carb meals - anytime 93

Good for batch cooking Spiced pecan granola Makes 8 portions 100g smooth peanut butter 30g maple syrup 2 egg whites 2 tsp vanilla extract 1 tsp ground mixed spice Pinch salt 155g rolled oats 120g mixed seeds 195g pecan nuts, roughly crushed 150g yoghurt, per serving Reduced carb meals - anytime 94

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 95

Quick and easy Sweetcorn fritters with 96 avocado and chilli Serves 1 20g plain flour Pinch of smoked paprika or chilli powder 1 medium egg 1 egg white 140g tinned sweetcorn, drained 65g edamame beans (soya beans) 40g spring onions, finely chopped Salt and pepper 1 tsp olive oil 40g avocado, sliced 40g yoghurt, such as Greek, natural, soya Small bunch of coriander, chopped Reduced carb meals - anytime

Method Put the flour, smoked paprika or chilli powder, egg and egg white into a food processor then add the sweetcorn, edamame beans and spring onions. Season with salt and pepper then pulse to a rough paste, leaving some pieces of sweetcorn and edamame beans for texture. Heat the oil in a frying pan over a medium-high heat then drop large spoonfuls of the mixture into the pan. Fry for 2 minutes on each side until golden then transfer to a serving plate. Serve with the avocado, yoghurt, coriander and a pinch more smoked paprika. Tip Edamame beans (also known as soya beans) are a great source of protein; you’ll find them in the freezer aisle of most supermarkets. Reduced carb meals - anytime 97

Good for batch cooking Low-carb coconut granola Makes 7 servings 155g rolled oats 100g mixed seeds 100g pecan nuts, roughly chopped 100g coconut chips 115g unsweetened apple sauce 50g coconut oil, melted 50g honey Pinch of salt 105g raisins 105g dried apricots, roughly chopped 75g yoghurt, per serving Reduced carb meals - anytime 98

Method Preheat the oven to 160°C. Combine the rolled oats, mixed seeds, pecan nuts and coconut chips in a large bowl. Stir together the apple sauce, coconut oil, honey and salt in a separate bowl then pour over the dry ingredients and toss to coat. Tip everything into a large roasting tray then pat down the ingredients to form an even layer. Bake for 20 minutes, stirring occasionally, until golden and crisp. Remove from the oven, stir through the dried fruit and leave to cool. This recipe will make 7 portions so weigh the whole batch and divide by 7 to calculate how much you should eat for one meal. Serve the granola with the yoghurt and store the rest in an airtight container. Alternative ingredients To make this nut-free, swap the pecans for the same amount of seeds, such as pumpkin. Tip Kept in an airtight container, the granola will last up to 3 weeks. Reduced carb meals - anytime 99

Quick and easy Creamed kale toast with poached eggs Serves 1 125g kale, stalks removed 40g Swiss cheese, such as Gruyere, grated 40g low-fat cream cheese Pinch grated nutmeg 40g yogurt, such as Greek, natural or soy Salt and pepper 2 large eggs 1 slice bread, toasted Reduced carb meals - anytime 100