Honey, Chilli and Coconut Prawns With Ho Fun Noodles

This is a lovely warming dish that feels like the kind of guilty pleasure you'd get from a Chinese takeaway, but in fact, with a few simple tweaks and measuring of all the naughty ingredients, such as the oils and honey, is actually a healthy balanced meal with a good protein:carb:vegetable ratio.

Ho fun are a wide flat noodle and are much better fresh if you can find them - they sell them in most Asian supermarkets and they work really well with this dish. If you can't find them, substitute for another low-calorie rice noodle such as Mama, and if you're on a reduced carb diet, omit from using them at all.

The tiny amount of desiccated coconut adds a fantastic sweetness along with the honey which puts me in mind of a sweet and sour dish, and is balanced well against the sriracha, five spice and shaohsing wine.

The below serves two and comes in at 520 calories per portion with a 100g portion of stir fried hot tun (Chinese greens) - I must stress how important it is to weigh out ingredients if like me you are on a fat fighting/ healthy eating journey as otherwise this could be a seriously calorific dish - by sticking to the below quantities this is a fantastic mid-week meal.

Honey Chilli and Coconut Prawns with Ho Fun

Here's how:

• 200g king prawns
• 200g fresh ho fun noodles
• 1 green pepper
• 2 carrots
• 50g sweetcorn
• 100g broccoli
• 50g fresh ginger
• 2 garlic cloves
• 1 tsp dried chilli flakes
• 2 tbsp sriracha sauce
• 1tbsp light soy sauce
• 1 tsp shaohsing wine
• 2 tsp sesame oil
• 2 tsp coconut oil
• 2 tsp runny honey
• 1 tsp Chinese five spice
• 20g desiccated coconut

Firstly prepare everything as this takes very little time to cook. Crush the garlic and peel and slice the ginger into matchsticks.

Slice the pepper, chop the broccoli into small florets and peel the carrots then also turn into matchsticks.

De-vein the prawns and set aside for the minute.

Now place the coconut oil, sesame oil ginger, garlic and dried chilli flakes into a wok and place on a medium heat till it begins to soften. Now add the Chinese five spice, shaohsing, soy, sriracha, honey and desiccated coconut, and allow to bubble - this will make the delicious gravy or sauce for the dish.

Now firstly add the carrots and broccoli into the wok and allow to cook for a minute. Now add the pepper and sweetcorn and cook for a further minute.

The prawns go in next and only take about 3-4 minutes to cook - you'll know they are cooked when they become pink in colour.

As soon as the prawns are cooked, add the ho fun; or whichever noodles you are using. These will cook in a couple of minutes. Use a spatula to break up gently and mix all the while to ensure the noodles are well coated in the sauce.

Serve alongside some braised or quick-fried Chinese vegetables such as pak choi, ho tun (as I have) or chinese cabbage. Enjoy!

Energy Fix Nutriblast

This is my go-to smoothie or Nutriblast when I need an injection of get-up-and-go - such as this morning!

The slow release energy from the banana and oats helps keep my stomach to feel fuller for longer and the caffeine and raw cacoa give a much needed caffeine boost for that energiser effect. The spinach is packed full of goodness, such as iron which is so important to keep your energy levels up and is also a great source of Vitamin A, B, C and K, manganese and magnesium and vitamin B13 and folic acid (especially important during pregnancy). The pear acts as a great -high-fibre but low calorie fruit to bulk the juice up and add a lovely sweetness whilst providing a great source of vitamin C too.

Here's how:

• 1 small banana (Fun size or children's ones)
• 1 small pear (Fun size)
• 60g spinach
• 25g porridge oats
• 1 tsp raw cacao
• 1 tsp instant coffee (I use Nescafe Azeera)
• 10g sunflower seeds
• 120ml water

Peel the banana and core the pear then add all the ingredients to your blender or Nutribullet. Blast for 20 seconds, check if everything is blitzed, if not blast again for another 20 seconds. Enjoy!

Seabass En Papillote with Jeweled Couscous and Roasted Kale

This is a beautiful, healthy and delicious dish that's perfect for January when most are putting the gluttonous days of December behind them.

The fish is light and fresh, and the accompaniments can be changed to suit your preference.

I got the idea for the en papillote with rosemary and lemon whilst dining in The Ivy in Hong Kongs' IFC Mall, and having made it at home now can see this becoming a regular dish - it's so simple to prepare but tastes fantastic and the great thing is it can be prepared in five minutes and on the table in fifteen which makes it ideal for mid-week meals.

The below served myself (1 fillet), Bridget - our fifteen month old (1 fillet) and my partner Glen (2 fillets) and a full portion comes in at around 415 calories.

Bridget loved this meal so it's a great choice for families with little ones and sea bass is quite inexpensive these days too. Why not give it a try for your children - it's a great alternative to cod.

Seabass En Papillote with Jewelled Couscous and Kale

Here's how:

• x4 sea bass fillets
• 6-8 fresh rosemary twigs (don't supplement for dried - it won't work here)
• 2 large lemons
• 1 tsp olive oil
• 100g dried couscous
• Seeds of half a pomegranate
• Handful fresh mint leaves
• Handful fresh coriander leaves
• 1 yellow pepper
• Half a cucumber
• Handful of radishes
• 3 spring onions
• 100-120g kale
• Sea salt
• Black Pepper
• Dried Chilli Flakes

Firstly pre-heat the oven to 180 degrees C and fill and boil the kettle.

Now lay the kale onto an ovenproof dish or tray, sprinkle with a pinch each of sea salt and black pepper and drizzle with a tiny bit of rapeseed or olive oil or use a spray - one spritz, if you have that. Set aside.

Now thinly slice one of the lemons - use the whole fruit to get a good load of skinny slices. Get enough greaseproof paper to line and make a parcel over the fish into an ovenproof dish and drizzle with a tiny bit of oil. Scatter 3-4 of the lemon slices around the dish and 3 or four of the rosemary sprigs. 

Now place each sea bass fillet, skin side down, onto the dish. Season with sea salt and black pepper (omit the sea salt if you are serving one fillet for a child or weaning baby). Now place a couple of the lemon slices on top of each fillet and then place the rosemary atop of each also. Drizzle with 1/2 teaspoon of olive oil. Now wrap the greaseproof paper around top loosely cover the fish - I tuck one end under the fish to ensure it's enclosed as this is essential for this type of cooking - alternatively you can buy specific bags for cooking in this way. 

Seabass ready to be cooked en papillote

Now place both the fish and the kale into the oven to cook for 15 minutes.

Now you can concentrate on the couscous - place the 100g dried couscous into a bowl or jug, then cover with 160ml boiling water. Stir with a fork then cover with a plate and leave to one side for five minutes.

Finely shred the coriander and mint and remove the pomegranate seeds ready for the couscous, and once all the water has been absorbed, fluff up with a fork and then add the herbs and seeds and give final stir, then place the plate back on top to keep warm. I also sometimes add the zest of one of the lemons to add a hit of zingy citrus to the couscous.

You can now prepare your side salad. Using a vegetable peeler create slithers of the yellow pepper, cucumber, radish and spring onions.

Once the fifteen minutes is up, remove the kale and the seabass from the oven and leave to stand for 1 minute. In the meantime dish up the couscous and side salad. 

Roasted Kale with chilli

Seabass Weaning Portion

Now this can be adjusted to taste or omitted completely but whenever I toast kale, I like to add a teaspoon full of dried chilli flakes before serving which makes the crunchy accompaniment even more flavourful. Add to the plate and use a fish slice to dish up the sea bass fillets. Serve with a wedge of lemon. Enjoy!

St Clement's Drizzle Cake

This is a gorgeous fragrant and citrussy cake for any time of the year but I think it's a fabulous alternative celebration cake too and made it for my family's dessert table this Christmas. We served a small slice with some whipped vanilla cream and some clementine segments and it was lovely.

For an ordinary drizzle cake many people omit from adding zest to the topping or drizzle but I think here it's neccessary to make it look a little more exciting than an average, everyday cake to have with tea - but you can just use the juice of a lemon and orange if you prefer.

If you're after a boozy alternative you could try this Limoncello Drizzle Cake too.

St Clement's Drizzle Cake

Here's how:

• 225g salted butter
• 225g caster sugar
• 225g self raising flour
• 4 eggs
• Zest and juice of one lemon
• Zest of one orange, juice of half

For the drizzle:

• Juice of 2 lemons
• Zest of 1 lemon
• Juice of 1 orange
• Zest of 1 orange
• 85g caster sugar

Firstly pre-heat the oven to 180 degrees and then grease and line a baking tin of your choice (I use a 15cm square tin) with some baking paper.

Now in a mixing bowl, cream together the sugar and the butter until it becomes pale and light and then add the eggs, one at a time, stirring in slowly.

Once combined sift in the self raising flour and the zest of the orange and lemon and stir until it's a nice cake batter. Now squeeze in the juice and stir again to allow the juice to penetrate all parts of the batter. Leave this to stand for ten minutes to allow the juices to infuse.

Then pour into the cake tin and manoevre the tin so the batter is evenly distributed. Then place into the oven for apporximately 40 minutes, or until nicely golden brown. Once you can insert a skewer and it comes out clean the cake is done. Now leave to stand and cool for a bit, but don't remove from the tin.

Now in a small bowl make the drizzle topping by grating in the zest of the orange and lemon and squeezing in the juice and then adding the sugar. Now stir to combine and the result should be a sticky, syruppy, citrus concoction.

By the time you've made the drizzle the cake will be ready to be 'drizzled'. Firstly using a skewer, place a series of holes (at least 8) into the top of the cake and push it down each time at least 2/3 of the depth of the cake. This is creating an easy passage for the drizzle to permeate into the cake and help keep it deliciously moist.

Now pour over the drizzle trying to ensure each part of the top of the cake is covered. Leave to completely cool in the tin and for the drizzle to set, then remove from the tin and take away the baking paper and place into an airtight container where this will keep fresh for up to a week - if it lasts that long.

TIP: Each extra day a lemon or St Clement's Drizzle Cake remains in our house, I add another layer of juice by squeezing over half a lemon or orange each day to help keep the cake moist and delicious.

Chicken Tikka with Lentil Dal

Indian food is one of the most popular in our household, and when trying to abstain from naughty foods it's probably one of the things we miss the most (washed down with a Kingfisher or two).

This chicken tikka dish is an incredibly satisfying one accompanied by the lentil dal (curried lentils), and when I had the craving for this I only had red split lentils and these worked just fine although are a slight departure from the traditional recipes.

If possible marinate the chicken overnight as you will get the best flavour this way - but if you haven't the time, then a couple of hours in the marinade should do.

Chicken Tikka with Lentil Dal

The below serves 2.

Here's how:
For the chicken tikka:

• 2 large chicken legs, skin on 
• 100g 0% Fat natural yoghurt (I use Yeo Valley) 
• 100g fresh ginger 
• 1 tsp ground cumin 
• 1 tsp ground coriander 
• 1 tsp turmeric 
• 1/2 tsp paprika 
• 1 tsp salt 
• 1 tsp white pepper 
• 1 tsp garam masala 
• 1 tsp cayenne pepper or chilli powder 
• 1 large lime 
• 1 tbsp rapeseed or vegetable oil 

For the lentil dal:

• 150g lentils 
• 1 tbsp vegetable or rapeseed oil 
• tbsp cumin seeds 
• 1 onion 
• 60g fresh ginger 
• 2 garlic cloves 
• 1 tbsp tinned chopped tomatoes or 3 cherry tomatoes 
• 2-3 green chillies 
• 1/2 tsp turmeric 
• 1/2 tsp garam masala 
• 1 tsp ground coriander 
• 1/2 tsp cinnamon 
• Pinch of salt 
• Pinch of black pepper 
• Handful of fresh coriander leaves and an additional green chilli for garnish 

Firstly create the marinade for the chicken by combining all of the other ingredients in a blender or a bowl with a whisk. Grate in the ginger and blitz or whisk till combined. Place the chicken into the bowl and completely cover with the yoghurt marinade which will flavour and tenderise the meat overnight. Cover well and place into the fridge for 24 hours, or however long you have.

The following day, pre-heat the oven to 180 degrees C, and remove the chicken from the fridge to come down to room temperature. Once the oven is ready, place the chicken onto a tray and into the oven to cook for 30-35 minutes until cooked through, then remove from the oven and allow to rest for 5-10 minutes before serving.

In the meantime you can make the dal by firstly rinsing the lentils, then covering with lightly salted water and bringing to the boil. Now skim off any frothy water that might form on top of the water and get rid and then reduce the heat and cook gently for 30 minutes with a lid on.

Now heat the oil gently in a pan and in the meantime finely dice the onion, green chillis, garlic and ginger and add to the pan with the oil to gently cook down. Add the tomatoes and the ground spices and the room will soon take on a deliciously aromatic aroma. Pour over 100ml of water now and this will form the basis of your sauce or coating for the dal.

By now the lentils should be cooked through and will have absorbed most of the water - if not drain off any excess. The lentils should be soft and tender by now. Use a wooden spoon to stir well and slightly smoosh down as you want a combination of smooth textures to your dal.

Now add the lentils to the sauce pot and allow to cook for ten minutes. Before serving stir through half of the coriander and use the remaining half as a garnish with some fresh green chilli.

Portion up onto a bowl or plate and place the chicken tikka on top. Enjoy!

Baby Bites Leftover Roast Chicken with Mashed Parsnip and Peas

This is a great toddler lunch for the day after cooking a roast chicken. Only a little chicken is needed and you can use up any veg that wasn't eaten the day before - or if that was all eaten do as I have done here and simply make some mashed parsnip with a drizzle of rapeseed oil and serve with some peas or any other vegetable of your choice.

Barely any cooking is needed here and as ever it's merely an idea for a lunch or evening meal for your little one once they are able to tolerate and chew meat.

Leftover Roast Chicken with Mashed Parsnip and Peas

Here's how:

• 50g leftover roast chicken
• 2 parsnips
• Drizzle rapeseed or vegetable oil
• 2 tbsp frozen or fresh peas

Firstly peel the parsnips and give a quick wash. Then place into a small saucepan and cover with water and place onto a medium heat. Bring to the boil and then place on a simmer for twenty minutes or until a fork easily goes through them.

If you wish to serve the chicken hot, then carve off what you need and shred or cut into bite sized pieces and place into a bowl and set aside.

Once the parsnips are ready to be mashed - place the chicken into the microwave for 2 minutes and then allow to stand and cool a little and place the peas onto cook in saucepan with some boiled water from the kettle. This will only take three to four minutes.

Now drain the parsnips and add about a teaspoon of rapeseed or vegetable oil and mash with a potato masher, ricer or just with a fork if you prefer to offer a chunkier texture.

Baby Bites Salmon and Orzo

Creamed horseradish goes really well with salmon and whilst it can be fairly strong in flavour, the fact that the salmon has a natural sweetness means this is a great toddler meal.

Salmon is such a good source of brain food (rich in potassium, Omega-3-fatty acids, selenium and vitamin B12 to name a few), and coupling it with one carbohydrate and a couple of vegetables makes for a well balanced dish.

I serve here with orzo, carrots and peas - for ease and these can all be cooked in the same pot together. Also if you're not already familiar with orzo, it's a fantastic little grain which is somewhere between a thick grain of rice and small pasta - it's very versatile and baby Bridget loves it. 

Baby Bites Salmon and Orzo

Here's how:

• 1 small salmon fillet or half of a larger one
• 1 teaspoon creamed horseradish
• 1/2 cream cracker or slice of bread
• 50g orzo
• 1 carrot
• 2 tbsp peas
• Drizzle olive oil
• Few fresh dill leaves
• Pinch black pepper

Firstly place a large pan of water on to boil and the oven onto 180 degrees.

In the meantime peel the carrot and chop into small batons that baby will be able to manage and once the water has boiled place the carrots and orzo into the pan and return to the heat to cook for 10-15 minutes.

Now place the salmon into an oven-proof dish and spoon over the horseradish. Now crumble over the cracker for a bit of crunchy texture. Place into the oven for fifteen minutes or until golden brown on top. Once the salmon is almost cooked, place the peas into the pot with the orzo and carrots to cook for a few further minutes.

Take the salmon out of the oven to cool a little and in the meantime, check if the orzo is cooked to 'al dente' firm to the bite or in other words, soft but still with a bit of bite - as you'd enjoy pasta or rice. If so drain with the vegetables into a colander.

Return the vegetables to the pan and drizzle over a good teaspoon of olive oil and stir with a wooden spoon to loosen up a bit. Add a pinch of black pepper and some fresh dill leaves and dish up then placing the cooked salmon on top.

Beef and Lentil Filo Pie

This comfort food classic is a simple one that uses filo pastry as a crust instead of puff or shortcrust - I use shop bought that is always in my freezer, and the filling is much the same as it would be for a cottage pie.

Lean steak mince, lentils, a selection of vegetables; such as carrots, peas, celery and whatever else you may have to hand makes for a great, warming pie and served with creamy mashed potato you really cannot go wrong. Unless like me you are dieting - in which case excuse this recipe and don't look until the time comes that you need and crave pie.

It's also a great meal for all the family and our little sixteen month old loves it.

Beef and Lentil Filo Pie

Serves 3 (2 adults here and 1 tot)

Here's how:

• 250g lean steak mince
• 1 large onion
• 1 clove garlic
• 1 leek
• 2 sticks celery
• 2 carrots
• 2 tbsp peas
• 50g dried red lentils
• 1 Oxo cube
• Tin of beef consomme (Baxter's do a very good one) or 200g beef stock
• Drizzle of rapeseed oil
• Pinch of salt
• Pinch of black pepper
• 6 sheets of filo pastry
• 1 egg

Firstly pre-heat the oven to 170 degrees C and place a non-stick pan on a low heat on the hob with a drizzle of rapeseed oil.

Now peel and dice the onion and garlic and add to the pan to slowly and gently saute.

In the meantime, finely slice the leek and celery, peel and finely dice the carrot into small cubes and set aside for the moment with the peas and lentils.

Add the steak mince in a little at a time, using a wooden spoon or spatula to break up and allow to slowly brown, adding more as it cooks. Once the meat is nearly all browned, add the carrots, leeks, lentils, peas and leeks to the pan and cook for a further three or four minutes. Crumble over the Oxo cube which will add flavour to the meat and the gravy.

Add a good pinch of salt and pepper and then pour over the consomme or beef stock and allow to cook for a good ten to fifteen minutes on a low heat. Once it has reduced down a little and the consomme has become more of a thick gravy and not pure liquid, you can transfer the dish to an ovenproof pie dish (TIP: if the gravy is not yet thick - cook a little longer, and if the consistency is still quite watery add 1/2 tsp cornflour and stir through and cook for a further five minutes - this should thicken it up a bit).

Now get the filo, which is a very delicate to the touch pastry, and simply place one sheet to cover all of the pie filling, then keep layering it up, scrunching up the final layer for some added crunch once baked.

Crack the egg into a little bowl or a mug, give a good whisk and then use a pastry brush to glaze the pastry topping.

Now use a sharp knife to make several slits in the pastry lid all the way down to the filling to allow air to escape and to prevent the pastry from being underdone or soggy.

Place into the oven for 30-35 minutes or until the pastry is golden brown. Serve with mash potato and a selection of green vegetables. Enjoy!

Baby Bites Feta Salad Wraps

Bridget is sixteen months old now and has been good with a spoon for a while and has been getting to grips with a little fork for a couple of months now too - but the food she loves the most are finger foods which I guess are a lot more fun for her. She is well and truly past the weaning stage now but still throws bit of food on the floor some days (any tips on eradicating that, most welcome).

These no-cook wraps use wholemeal tortillas, feta for a good hit of protein, the salad Bridget enjoys and I add, for an additional flavour layer, some fresh coriander as this goes beautifully with feta - what's even better is you can make these ahead and wrap up in the fridge in some cling film so they make a great lunchbox meal for both baby and parents. You could of course add some lettuce leaves, rocket or watercress for some additional goodness - experiment with all your favourite salad items.

I prefer to dish up ready-wrapped but you may prefer the deconstructed approach for little ones to avoid mess.

Baby Bites Feta Salad Wraps

Here's how:

(Serves x2 parents and 1x baby or toddler)

• x3 wholemeal wraps or tortillas
• 100g feta
• Handful fresh coriander
• 1 orange pepper
• 6-7 cherry tomatoes
• Half a cucumber
• Handful radishes
• 2-3 spring onions
• Drizzle of extra virgin olive oil
• Pinch black pepper

Firstly slice the peppers and the cucumber into equally sized batons.

Slice the tomatoes and radishes and finely chop the spring onions. Dice the feta into small cubes. if you wish now put all of the salad ingredients onto a plate or platter with the fresh coriander and simply serve with the wholemeal wraps on the plate and allow each person to plate and roll their own wrap.

Otherwise place each wholemeal wrap onto a plate and layer up the salad a few torn coriander leaves (to taste really) and then the feta. Now drizzle with a tiny amount of good quality extra virgin olive oil before rolling up into a wrap. Enjoy.

Jerk Ham

I cooked this at Christmas for an alternative festive ham with a slightly less conventional twist to my Hairy Bikers Honey and Marmalade Glazed Ham, mainly for my brother as he is a huge jerk fan and it was fantastic. Alongside the traditional Christmas Dinner mark two which we usually enjoy on Boxing Day, I served the Jerk Ham for my brother with a quickly knocked up Macaroni Cheese and carrot, apple and red onion slaw and it went down a storm.

This is a slightly sweeter version from my Jerk Chicken recipe, and I actually threw together the marinade in my Nutribullet too which blitzed everything up in a matter of seconds. I must advise to marinade at least overnight and if possible for a full 24 hours before cooking - the result will be so much more intensely satisfying.


This is a great alternative joint of meat for a Sunday – I’ll be making it with rice & pea very soon.

Jerk Ham

Here's how:

• 1 piece of smoked ham around 1.4kg
• 6 Scotch bonnets
• 8 garlic cloves
• 2 red onions
• 2 tbsp dried thyme
• 100g brown sugar
• Handful of cloves
• 50g fresh ginger roughly chopped
• 1 tsp Allspice
• 2 tsp cinnamon
• 2 tsp nutmeg
• 2 tsp black pepper
• 1 tsp All Purpose Seasoning
• 4 tbsp dark soy sauce
• 4 tbsp olive oil
• Juice of 3 limes
• 3 tbsp orange juice
• 1 tbsp white wine vinegar

Firstly you need to make the marinade. If you have a Nutribullet or equivalent, then simply add all of the ingredients into the large cup, removing the skin and ends of the onions, garlic and ginger and taking off the stalk of the Scotch bonnets. If you wish for a milder taste you can remove the seeds but this isn't essential and I personally don't. If you have a more traditional blender that might need the ingredients chopped a little first then do so before placing into the blender. Blitz until the marinade is a thick, brown, sludgey looking liquid - this is your jerk marinade. There's enough here for two portions, so place half into a Tupperware container or a freezer bag and pop into the freezer for another time.

Now remove any packaging from the ham, including the outer skin and place into a dish that you can place in the oven but that you have a space for in the fridge too. Now smother the jerk sauce all over the ham, using your hands - you can use gloves - to make sure every part of the ham is covered. If there are any little slits or holes make sure the sauce gets pushed into these cavities as it will help the flavour to permeate the meat.

Now cover with tin foil tightly and place into the fridge until you need it - preferably at least 24 hours from now.

Now take out the ham and allow the meat to come back to room temperature for 30 minutes or so, in the meantime place the oven onto 170 degrees.

Keep the foil covering the meat loosely and cook for 1.5-2 hours. Remove from the oven and take the foil away.

Return to the oven for a further thirty minutes in which time the marinade which will still be a little wet will crisp up and char, making a really delicious gnarly coating.

Put back into the oven for thirty minutes and turn the oven down to 150 to prevent the meat from charring too quickly. (Of course read cooking time instructions on any packaging too and adjust accordingly).

One the ham is cooked, remove from the pan and place onto a plate to rest for at least 1 hour before carving. The meat will keep for a week once cooked and is incredibly versatile. Enjoy!

TIP: If you'd like to serve it with a refreshing slaw like I mentioned above, coarsely grate 1-2 carrots, 1 large red onion and 2 apples into a bowl. Add a teaspoon of white wine vinegar, the juice of a lime, a pinch of salt and black pepper and 2 tbsp mayonnaise.

Sweet Tomato Smoothie

I've been enjoying a Nutriblast most days for breakfast during this healthy eating phase in a bid to lose weight. I love the fact they are so simple to prepare and the clean-up operation isn't too taxing.

Here's a lovely, sweet juice to start the day with. It comes in at 224 calories.

Sweet Tomato Smoothie

• 2 tomatoes
• 4 frozen strawberries
• 65g mango (fresh or frozen is fine) 
• 1 orange
• 1small pear
• 10g sunflower seeds
• 100ml water

Firstly peel the orange and throw into your Nutribullet or blender. Now remove the stalk and the core from the pear (no need to peel) and also add. Pop everything else in and adjust the water according to the consistency of smoothie you prefer.

Blitz for twenty seconds. Enjoy!

Here are some of my other favourite smoothie ideas:

• Green Goodness Smoothie
• Sunshine Bright Smoothie
• Apple and Mango Mojito
• Berry Blast Smoothie
• Banana Mocha Smoothie

Skinny Mexican Pork Cheeks

After making my Lower Calorie Chicken Fajitas a couple of weeks back, I got to thinking about how this method of cooking would work really well with my latest favourite cut of meat - pork cheeks.

The lean cheeks need gentle and slow cooking for 2-3 hours to really come into their own and so this makes a great weekend dinner or one to pop into your slow cooker mid-week. They carry flavour really well and with long cooking, become soft, tender and melt-in-the-mouth delicious, so I thought this would be a great dish and happily wasn’t disappointed.

As I’ve raved about before, pork cheeks are incredibly economical – I picked up 300g which is more than sufficient for two people for less than £1.50 – perfect for January when most are feeling the pinch.

This is a great warming winter dish with a smoky spice – serve with some romaine lettuce leaves rather than a wrap and this comes in at just under 450 calories for half of the below. I added 50g of cauliflower rice (coarsely grated cauliflower) fried in the tiniest bit of coconut oil with spring onions and coriander to bring the calorie count up to 510.

I served this with some coriander and spring onion fried cauliflower rice and some romaine lettuce leaves – but if you’re not in fat-fighting mode, this would be great in a wrap or a bun. 

Skinny Mexican Pork Cheeks

Here's how:

• 4 pork cheeks
• 1 packet Old El Paso Smoky Barbecue Fajita Seasoning
• 1 cinnamon stick
• 3 bay leaves 
• Selection of 2 different coloured bell peppers
• 1 onion
• 1 red onion
• 2 garlic cloves
• 1 red chilli
• 100g mushrooms
• Tin of tomatoes
• 1 tsp Chipotle paste
• 100ml chicken or vegetable stock
• Pinch salt
• Pinch black pepper

Firstly pop the oven on at around 160 degrees and place a non-stick pan on a low heat. Season the pork with half of the Old El Paso seasoning and dry fry to seal each piece of meat then place into a casserole dish.

Now finely slice the onions, mushrooms, garlic, peppers and chilli and add to the pan with the tinned tomatoes, chipotle, cinnamon, remaining Old El Paso, bay leaves and seasoning. Pour over the chicken stock and give a good stir then cover with a lid or some foil.

Now place the dish into the oven for three hours, stirring every 30 minutes or so. The longer you cook this dish for the more tender and delicious the pork cheeks will be – after three hours it will fall apart at the gentlest of touches – not dissimilar to pulled pork.

Tip: If you’re in a huge rush, pop the casserole dish into the microwave for fifteen minutes before placing into the oven and this should shave off 30-45 minutes off of the cooking time.

Garlic Prawns with Boiled Rice and Vegetables

When I made Glen and I the Skinny Spicy Breaded King Prawns last week, I thought it best to cook something different for Bridget as the spice would have been a little too much for her. She likes prawns and this simple dish is easy to prepare and on the table in no time, perfect.

Bridget is definitely a baby/ toddler foodie as she is yet to turn her nose up at anything aside from when she's had the odd cold or a new tooth coming through - but if your little one is a tad fussy, maybe try them on prawns first, when you're having them, to make sure they like the taste and texture.

Also I served with broccoli, cauliflower and green beans but you could give any vegetable you have to hand, I just like to offer a variety. As most parents of weaning tots know, some days baby may demolish cauliflower and then the next won't touch it with a barge pole so I find giving 2-3 types means they are at least getting some veg. 

Garlic Prawns with Boiled Rice and Vegetables, Baby Bites

Here's how: 

• 50g King Prawns
• 30g plain rice (Basmati, Long grain etc) 
• Couple of broccoli florets
• Couple of cauliflower florets
• Drizzle olive oil
• 2 cloves garlic
• Handful green beans, trimmed

Firstly switch the oven on at around 180 degrees.

Boil the kettle and place the rice into a colander to rinse. Now place into a pot and pour over two parts boiling water to the one part rice and place on a medium heat. No need to add salt. This should cook in 14-18 minutes (check the packet instructions).

Now prepare the vegetables and place all into another saucepan. Pour over the remaining boiled water and place on a gentle heat for 6 minutes, then drain and set aside to cool.

Finally half the two garlic cloves and add to a small oven dish, then toss the prawns in, drizzle over the oil and give a good mix. These should take 5-6 minutes to cook and you'll know they are cooked from the fact they have turned pink. Try to avoid overcooking as prawns become rubbery and chewy if cooked for too long.

Now drain the rice and place into a bowl with the vegetables dotted around and place the cooked prawns straight on top. Enjoy!

A London Lunch: The Refinery

Borough Market Flatbread, The Refinery

Recently I've moved into the Bankside buildings on Southwark Street for a 2-month freelance stint and have once again become acquainted with The Refinery that is just next door.

Part of the Drake & Morgan publican and restaurant group, I always find the food at The Refinery to be of a decent standard given the price and location. I have before now enjoyed the likes of fish and chips, burgers and the sandwiches and have never been disappointed.

Last week I met my friend Larni for a quick lunch and enjoyed the utterly delicious and filling Borough Market Flatbread, topped with rocket, cherry and sundried tomatoes, chorizo in two forms, sweet roasted peppers and a mustard vinaigrette. It was a fabulous lunch, especially given the inexpensive cost of £9.95. I was heading to hot yoga that evening at 1-2-1 Urban Hot Yoga, Hornchurch, that evening so this was a perfect filling lunch to last me until a late evening smoothie.

If you are in the area The Refinery is definitely one to try - aside from great tasting and reasonably priced pub grub, you'll find yourself in bright, airy and modern surroundings and the atmosphere is generally good too - a great place for Thursday or Friday lunch to ease your way into the weekend.

Skinny Spicy Breaded King Prawns with Chilli and Garlic Fried Vegetables and Sriracha Dressing

These were an experiment of mine that, happily, worked out very well indeed. During my healthy eating regime, I really should detox from social media as every time I care to take a glance I see a Tweet or an Instagram post containing something utterly delicious looking that is well and truly off limits.

These prawns were as a result of seeing some gorgeous looking deep fried breaded Thai prawns online, it got me thinking, how can I create a healthier version.

The result was the below - a crumb, created by Melba toast and flavoured with chilli, garlic, coriander and plenty of salt and pepper. They worked perfectly too, soft, sweet and juicy prawns contained in a spicy, crisp coating. Winner. Served alongside some chilli and garlic fried kale and asparagus and a low calorie Sriracha dressing made with my new favourite ingredient 0% Fat Natural yoghurt, a portion of the below comes in at 486 calories.

The below serves two.

Skinny Spicy Breaded King Prawns with Chilli and Garlic Fried Vegetables and Sriracha Dressing

Here's how:

• 200g King prawns
• 1x packet (20g) Melba toasts (I use Asda)
• 1 red chilli
• 2 cloves garlic
• Bunch coriander
• Salt
• Pepper
• 4 spring onions
• Dried chilli flakes
• 5ml coconut oil
• 150g kale
• Bunch asparagus
• 1 egg
• 50g plain flour
• 1 tsp cayenne pepper
• 1 tsp paprika
• 1 tbsp 0% Fat Natural Yoghurt (I use Yeo Valley)
• 1 tsp Sriracha sauce

Place the oven on at 180 degrees.

Firstly prepare the prawns by de-veining and placing onto a plate or bowl with some kitchen towel to absorb any excess moisture.

In the meantime place the flour into a bowl with the cayenne, paprika and a large pinch each of salt (preferably coarse sea salt but table will do) and black pepper. Stir and set aside.

Now finely chop the chilli and crush one of cloves of garlic and add to another small bowl. Chop the coriander finely and add. Now crumble in the melba toasts. Try to have a combination of textures both small and crumbly and larger pieces too - it all adds to the dish. Give a good stir and set aside.

Now crack an egg into one final bowl and quickly beat.

Now get an oven sheet or tray ready and add a layer or parchment paper.

Firstly coat each prawn into the seasoned flour, then into the egg and then toss in the crumb mix. Now place onto the oven sheet ready to be cooked. Repeat until all prawns are coated. 

Skinny Spicy Breaded King Prawns

The prawns will take ten minutes to cook so set aside for the moment while you prepare the accompaniments.

Finely slice the spring onions and remaining garlic and add to a non-stick pan with the coconut oil and half of the dried chilli flakes and place onto a medium heat.

Once the oil is warmed and starting to sizzle (but not burn), add the asparagus. Cook gently for four minutes and once the asparagus is in the pan also pop the prawns into the oven to bake.

Get a piece of tin foil ready that will easily wrap the asparagus and once the four minutes is up, remove from the pan and add the kale and the remaining dried chilli flakes for a further four minutes. Wrap the asparagus to keep it warm.

Now whilst the kale is cooking place 1 tbsp of 0% fat natural yoghurt into a small bowl with 1 tsp sriracha and stir. Taste and adjust accordingly.

Remove the prawns from the pan and plate up with the kale and asparagus. Enjoy!

Apple and Mango Mojito Smoothie

This healthy eating lark doesn't all have to be kale and garlic smoothies - although I'm getting quite into the more 'greens' based nutriblasts, variety is most certainly the spice of life and helps to keep me motivated, that's for sure. 

This juice/smoothie is a take on a mojito cocktail and frankly anything that reminds me of cocktails during diet and healthy eating regimes is a good thing. It's 308 calories and is really delicious. You can of course use fresh mango, but I like to use frozen as gives a lovely smooth and creamy texture to the juice and the chill is reminiscent of a drink in a bar!

Apple and Mango Mojito Smoothie

• 1 Granny Smith apple
• 1/2 avocado
• Whole lime (peel removed)
• 70g frozen mango 
• Handful fresh mint leaves

Add to the Nutribullet or blender the half avocado, frozen mango, mint leaves, the peeled lime and the cored apple. Top up with water (approx 100-150ml) and then blitz for 20 seconds. Enjoy.

Sunshine Bright Smoothie

There is something rather fabulous about brightly hued smoothies first thing in the morning and this Sunshine Bright Smoothie just reminds me of more tropical climes - I think it's the combination of the banana and mango. The porridge oats help keep hunger at bay for a few hours too. It's a winner.

This smoothie contains 367 calories if you stick to the measurements below. 

Sunshine Bright Smoothie

• 1 banana
• 80g fresh mango
• 50g cucumber
• 10g sunflower seeds
• Handful mint leaves
• 25g porridge oats

Peel the banana and mango and throw into the Nutribullet or blender with the cucumber, sunflower seeds, porridge oats and mint leaves and blitz for 20 seconds. Enjoy!

Skinny Stuffed Peppers

Gemistes or Stuffed Vegetables (peppers in this case) are a mid-week favourite at our house, they are quick and easy to prepare so; perfect for our busy lifestyles.

In my quest of healthier eating and losing weight, I created this 'skinny' version using cauliflower rice instead of my usual basmati, and just a little lean steak mince for some protein and iron.

This recipe makes enough mix for x4 stuffed tomatoes or peppers but if you want to make a bigger batch of the filling, it freezes well.

Each stuffed pepper contains around 250 calories and you can serve with your choice of accompaniments – here I had a side salad, 100g sweet potato fries and 30 feta for a really lovely balanced meal.

I highly recommend also preparing your own low-calorie tzatziki to accompany the gemistes too which you can do by combining 3 tbsp 0% fat natural yoghurt, 50g cucumber (grated), one minced garlic clove and a few mint leaves - 1 tbsp is around 30 calories so it's well worth the effort for a real taste of Greece. 

Skinny Stuffed Peppers

Here's how:

• 150g lean steak mince
• 1 onion
• 1 garlic clove
• X4 peppers or beef tomatoes (for stuffing)
• 100g cauliflower
• Handful fresh mint leaves 
• 1 tsp oregano
• 1 tsp cinnamon
• 1 pepper (any colour)
• 1 large tomato

Firstly place 10ml coconut oil into a non-stick pan and place onto a gentle heat.

Now finely dice the onion, mince the garlic and place into the pan.

Now cut the rest of the vegetables (barring the cauliflower) into small cubes, of the same sort of size and set aside for the minute.

Either blitz your cauliflower in a blender or if you prefer a slightly coarser, larger texture like myself, use a box grater and simply grate it, leaving to one side.

Once the onions have softened, add the lean steak mince and season with a pinch of black pepper and salt. Use a spatula to move the meat around and prevent it from sticking together.

Once the meat has started to brown add the oregano and cinnamon and stir and then add the tomato, pepper and courgette and allow to fry for a few more minutes.

Skinny Stuffed Peppers

At this point pop the oven on to 180 degrees and prepare the tomatoes or peppers for stuffing. If using peppers, simply slice the top off, and remove the seeds, retaining the top (stalk too) for a lid. If using the tomatoes, gently slice the tops off (also retaining) and then with a sharp knife cut out all of the flesh, leaving just the shell of the tomato behind. Then add a smidge of salt to the inside of each one and turn upside down to draw out a little of the moisture and prevent it from becoming too soggy during cooking.

Back to the meat mix, by now you will be ready to add the cauliflower rice and simply fry with all of the other filling ingredients for around 2 minutes then remove the pan from the heat.

Now finely slice the mint leaves - be generous here as these leaves will give great flavour to the finished dish. Now stir through the meat and vegetable mix.

Now place the peppers or tomatoes into an oven proof dish, and spoon in the filling till each is tightly packed full. Place the lid on top of each and of mot secure, use skewers or cocktail sticks to hold in place during cooking. Now loosely cover with foil and place into the oven for forty minutes.

Skinny Stuffed Peppers

 Allow to rest for a few minutes before serving with your choice of accompaniments. Enjoy!

Courgetti Bolognese

I finally got a spiraliser at Christmas and am quickly becoming addicted to it. I have made a range of courgetti or courgette pasta/noodles with the likes of a skinny carbonara, with spicy prawns or with a simple tomato and basil sauce and these have all been great. For me though, whenever I diet, my body seems to crave my favourite comfort foods and Spaghetti Bolognese is up there so it was inevitable I would create a skinny version.

The below is the recipe to make enough for four portions of Bolognese and then I spiralise a 100g courgette for myself (18 calories), whereas my partner would have around 75g whole wheat spaghetti (255 calories), so you can the huge difference in calories right there. If I were to be exercising later or needed a carb fix I mix up my courgetti with 25g whole wheat spaghetti but for January, at least, I’m leaving the pasta out. I also omit from adding pancetta or bacon to cut down the calories some more.

One portion of the below, with the 100g spiralised courgette and an indulgent 15g grating of either mature cheddar or Parmesan comes in at 415 calories and it’s incredibly filling and utterly delicious. I made this for two friends last week who really enjoyed it too. I do use 1 tbsp olive oil as it just wouldn’t feel like an authentic Bolognese without it – but if you’re keen to cut the calories even more, omit from using and simply dry fry.

Finally this dish benefits from low and slow cooking – I try to cook for three hours as then it becomes rich and delicious, and let’s face it deliciousness isn’t something we always associate with diets and healthy food, but if you are pushed for time or trying to throw this together mid-week, then reduce the cooking time to forty minutes (any less and you won’t get the intensity of flavour).

Courgetti Bolognese

• 400g lean steak mince
• 1 tin chopped tomatoes
• 2 tbsp tomato puree
• 2 carrots
• 100g celery
• 1 onion
• 120g mushrooms
• 2 garlic cloves
• 2 tsp dried oregano
• 2 tsp ground cinnamon
• Pinch salt
• Pinch black pepper
• 1 tbsp olive oil
• 1 glass Chianti or another Italian red wine
• 1 chicken stock cube topped up with 100ml boiling water
• Your choice of courgetti or spaghetti (I use 100g courgetti for me, 75g whole wheat spaghetti for my partner)
• 1 more clove garlic
• Mature Cheddar or Parmesan (approx. 15g per person) - optional

Firstly add the olive oil to a non-stick pan and place on a low heat.

Finely dice the onion and garlic and add to the pan to gently sauté. Whilst these are softening and flavouring the oil, peel the carrots, then either dice finely or grate and set aside. Finely slice the celery and mushrooms too and also set aside for the moment.

Now add the mince to the pan and allow to brown, mixing with a spatula throughout to prevent it sticking together. Season at this point and also add the cinnamon as this gives the meat a lovely depth of flavour (a lovely Greek Yiayai or Nanny gave me this tip when I was working in Corfu a few years back).

Once browned add the celery, mushrooms and carrots and allow to cook for two minutes, turning to try and coat each piece in the flavoured oil. Now add the tomatoes, tomato puree and red wine and chicken stock, season again to your taste and give a good stir. Now pop the lid on and cook for up to three hours, stirring every five to ten minutes and making sure it’s on a really low, gentle heat.

To make the courgetti as flavoursome as possible I firstly dry fry the remaining garlic clove in a clean pan for a minute, then add the courgette and cook for approximately 1 minute, tossing it as you go.

Now to plate up – you can either dish up your courgetti (or spaghetti if using) and then spoon your portion of Bolognese on top in the traditional British way (as I have in the picture) or you can mix it all together which will distribute the wonderful flavour of the meat sauce and avoid any dry courgette moments. Enjoy.

Lower Calorie Chicken Fajitas with Mexican Black Beans

I'd never cooked fajitas in this way before but on my journey to lose weight and manage a slightly healthier diet, I tried this alternative method, which eliminates the need for any oils, slashing both fat and calorie content straight away.

The full plate which includes the fajitas (in lettuce rather than wraps), a portion of black beans, the salad, salsa, jalapenos and feta cheese comes in at just under 600 calories per person. Removing the wraps alone slashes more than 200 calories.

Instead of serving with my usual couple of wraps, I used romaine lettuce leaves as a fantastic, healthy and low calorie holder for the filling and they also added a deliciously refreshing crunch to every bite.

Usually I would serve with homemade guacamole, perhaps sour cream and plenty of grated cheese - all the trimmings. Instead here, I had a tablespoon of salsa, 30g feta cheese and plenty of jalapenos and it was delicious, satisfying and moreish. I also prepared some delicious black beans for an added indulgence which we had alongside - but they were tasty enough that you could eat them alone with salad and some rice. I also served a 'shred salad', made entirely by using a vegetable peeler or spiraliser - using carrot, red cabbage and radish in this way, all of which are quite wet ingredients, creates a slaw-like consistency without the need for any mayonnaise or oil.

(My partner had the Weightwatcher's wraps instead of our usual brand, but to be honest the only difference I could make out was that they were smaller than usual - make your own choice.)

This served two of us with a portion leftover for lunch the next day. This has been my favourite healthy eating dinner so far.

Lower Calorie Chicken Fajitas with Mexican Black Beans

For the fajitas:

2 breasts of chicken
1 packet Old El Paso Smoky BBQ Fajita Seasoning
1 onion
1 clove garlic
1 red chilli
2 red or green peppers
1 tin chopped tomatoes
1 tbsp Chipotle paste
200g mushrooms
Salt
Black pepper
2-4 romaine lettuce leaves
For the black beans:

1 tin or carton of black beans
4 spring onions
1 garlic clove
1 red chilli
1 tsp cumin seeds
Handful fresh coriander
Salt & Black Pepper
200 ml chicken stock
For the shred salad:

50g radish
50g red cabbage
50g carrot
50g cucumber - option to include in salad or as cooling sticks
For the fajitas, firstly pre-heat the oven to 180 degrees.

Now peel and slice the onion, and do the same to the garlic and add to a casserole dish. Slice the red chilli, the peppers and the mushrooms and add to dish.

Add the tinned tomatoes and chipotle paste.

Now remove the chicken from its wrapper and cover on both sides with the seasoning then add to the casserole dish. Add a generous pinch of both salt and black pepper and give a good stir. Now place into the oven on the middle shelf and cook for 40 minutes. 

Lower Calorie Chicken Fajitas pre-cooking

Remove halfway through cooking just to stir, and ensure the chicken is immersed in the sauce. 

Lower Calorie Chicken Fajitas

Now for the black beans. Firstly gently heat in a small non-stick pan. Now finely chop the spring onions, crush the garlic and slice the chilli and add to the pan. Allow to slowly soften. Now add the cumin seeds and allow to pop, these will exude a wonderful flavour together with the other ingredients.

You're now ready to add the black beans, do so and then gently stir to allow the chilli, onion and garlic to coat the full portion. Now pour over the stock and cook until the liquid is completely cooked down. I like a slightly mushy texture to this dish so I press down whilst stirring with a wooden spoon. When this is ready, tear in the coriander leaves and stir through.

For the shred salad, simply peel the carrot then use a vegetable peeler or spiraliser to create small shards of the vegetable. Repeat the process (without the peeling) for the radish and red cabbage.

Once the chicken fajita mix is cooked, I remove from the oven and remove the chicken breasts from the pot to slice or shred into bite-sized pieces. Then return to the pan, stir and pop the lid back on to keep warm.

Serve with a couple of romaine lettuce leaves or wraps, if you wish, 1 tbsp salsa and a heap of jalapenos and if like me you need a bit of cheese with this dish, also add the 30g feta cheese. Enjoy!

Banana Mocha Smoothie

This is my favourite smoothie or Nutriblast by far for pre-workout, or if you know you have a hectic morning planned. The caffeine from the raw cacao and coffee granules gives you a real energy boost and the porridge oats and banana act to give slow-release energy which will keep you fuller for longer.

Not to mention this smoothie looks, tastes and feels (consistency-wise) like an indulgent milkshake but is simply 281 calories.

• 1 medium banana
• 1 tsp coffee granules or powder (I use Nescafe Azera Americano)
• 1 tsp raw cacao powder
• 10g sunflower seeds
• 10g Porridge Oats
• 1 tbsp 0% fat natural yoghurt (I use Yeo Valley)
• 100-150ml water

Peel the banana and add to the Nutribullet or blender with all of the other ingredients. Blitz for 20 seconds. Enjoy!

Green Goodness Smoothie

This is my Green Goodness smoothie and incorporates kale, kiwi, pear and lime plus some sunflower seeds for a hit of morning protein. It has 244 calories so saves plenty of calories for the rest of the day. The lime and ginger give it a really sharp and fresh flavour too.

Green Goodness Smoothie

• 50g kale
• 1 kiwi
• 1 pear
• Juice of a whole lime
• 1 tsp pumpkin seeds
• 10g fresh ginger
• 100-150ml water

Core the pear and then add all of the ingredients to your Nutribullet or blender and blitz for 20 seconds. Enjoy. 

Berry Blast Smoothie

Here’s another smoothie or Nutriblast (juice) idea. This one isn’t vegetable based and does use a ton of berries, so mix it up on other days. Berries are full of antioxidants and since I’ve been enjoying a combination of smoothies, I’ve really noticed my skin is brighter and feels nicer, so hopefully it’s refreshing my insides too.

This one is 372 calories and is enriched with Goji berries and sunflower seeds. Using just 1 tbsp of 0% fat natural yoghurt helps to give a creamy consistency too which makes it taste absolutely delicious. The banana gives you slow-release energy so this helps keep you full up for a few hours too.

Berry Blast Smoothie

• 100g mixed berries (I use frozen but you can use a combination of your favourites)
• 1 banana
• 1 kiwi
• 1 tbsp goji berries
• 1 tsp sunflower seeds
• 1 tbsp 0% fat natural yoghurt (I use Yeo Valley)

Peel the banana and add to the Nutribullet or blender, then add all of the other ingredients and 100-150ml water. Blitz for 20 seconds – enjoy!