Recipe cards

It’s going to be harder during this time to buy fresh produce daily. But that doesn’t mean you should shun healthy eating.

There is evidence that frozen fruit and vegetables can be just as beneficial to you as fresh to achieve your 5 a day.

See our healthy recommendations and recipes to try at home, updated weekly.

Apple and sultana muffins

What you need (makes 12)

  • 50g margarine
  • 1 egg beaten
  • 150g self-raising flour
  • 50g caster sugar
  • ½ teaspoon baking powder
  • 110ml milk
  • 4oz/100g peeled and chopped apple
  • 1oz/20g sultanas

How to make it

  • Pre heat the oven to gas mark 6 (200ºC, 400ºF).
  • Melt the margarine in a saucepan and leave to cool.
  • Sieve the flour into a large bowl and add the sugar and baking powder and mix well.
  • Add the egg and milk to the butter and mix well. Pour it into the flour and mix.
  • Stir in the apple and sultanas.
  • Divide the mixture between 12 muffin cases.
  • Cook for 20 minutes until firm.

Cheese and spinach pasties

What you need (makes 6)

  • 50g frozen spinach, defrosted and chopped
  • 2 tsp parmesan
  • 4 tsp grated mature cheddar
  • Pinch of ground nutmeg
  • Flour, for dusting
  • 200g shortcrust pastry

How to make it

  • Heat the oven to 200c/180c fan/gas mark 6.
  • Line the baking tray with parchment / baking paper.
  • Put the spinach onto pieces of kitchen paper. Pat flat to remove any water.
  • Put in a bowl, add the cheeses and nutmeg, stir together.
  • Sprinkle flour onto your work surface. Roll out the pastry to a long rectangle. Using a biscuit cutter, cut out 6 circles.
  • Brush the edges with water, then spoon the spinach mixture into the middle of each.
  • Fold the edges together and squeeze them.
  • Brush the tops with water and make holes with a fork.
  • Bake for 15-20 minus until golden.

Apple and blackcurrant pancakes

What you need (makes 10)

  • 115g plain wholemeal flour
  • ½ pint skimmed milk
  • 1 egg beaten
  • 1 tbsp sunflower oil
  • half fat crème fraiche to serve with
  • 450g cooking apples
  • 225g blackcurrants
  • 2-3 tbsp water
  • 2 tbsp Demerara sugar

How to make it

  • To make the pancake batter, put the flour in a bowl and make a well in the centre.
  • Add a little of the milk with the egg and the oil. Beat the flour into the liquid then gradually beat in the rest of the milk, keeping the batter smooth. Cover the batter and chill until the filling is made.
  • Quarter, peel and core the apples. Slice them, put into a pan and add the blackcurrants and water. Cook over a gentle heat for 10 – 15 minutes until the fruit is soft. Stir in the sugar to sweeten.
  • Lightly grease a non stick pan and add 2 tablespoons of the batter, cook for about 1 minute then flip over and repeat. Keep warm while the remaining pancakes are cooked.
  • Fill the pancakes with the apple filling and roll up. Serve with a dollop of crème fraiche

Carribean fruit curry

What you need (serves 4)

  • 2 large bananas, peeled and sliced
  • 1 medium onion, skinned and finely chopped
  • 125g tomato, skinned and sliced
  • 225g cooking apples, cut in wedges
  • 50g sultanas
  • Small piece of fresh ginger, chopped
  • 1 bay leaf
  • 1 clove garlic
  • 2 tbsps. oil
  • 25g butter
  • grated rind and juice of 1 lemon
  • 1 tsp. salt
  • 1 tbsp. cumin seed
  • 1 tbsp. turmeric

How to make it

  • Gently heat the butter and oil in a heavy based pan, add the bay leaf, all the spices and cook gently for 5 minutes.
  • Add the onion and tomato to the pan. Stir then cover and cook for another 5 minutes.
  • Add all the remaining ingredients, cover and cook gently until the fruit is just soft.
  • Transfer to a warmed dish and serve with rice and poppadoms.

Ginger and lemon punch

What you need (serves 1)

  • 1 teabag
  • 250ml/ ½ pint boiling water
  • 50g/ 2oz granulated sugar
  • 250ml/ ½ pint cold water
  • 1 lemon, 1 orange
  • Small bottle ginger ale
  • Ice cubes

How to make it

  • Make the tea with boiling water. Leave to infuse for 3 minutes, then pour into a large jug or basin.
  • Add the cold water and leave until cold.
  • Cut the orange and lemon into halves. Remove 2 slices from each and save for decoration.
  • Squeeze the juice from the orange and lemon halves and add to the tea.
  • Strain into a glass jug, add the ginger ale and ice cubes and float the orange and lemon slices on the top.

Meusli biscuits

What you need (makes 12)

  • 100g butter, softened
  • 25g golden caster sugar
  • 1 medium egg yolk
  • 50g oats
  • 25g oatmeal
  • 75g wholemeal plain flour
  • 1/2 tsp baking powder
  • 25g dried apricots, chopped
  • 25g sultanas

How to make it

  • Preheat the oven to 160C, gas mark 3. Line 2 baking trays with baking parchment.
  • Whisk the butter and sugar together until pale and fluffy.
  • In a separate bowl, mix together the remaining ingredients and then mix into the butter mixture to make a firm dough. Chill in the fridge for 10-15 minutes.
  • On a floured surface, roll or press out the dough to a 22cm x 16cm rectangle. Cut into 12 biscuits.
  • Place on the prepared trays and bake for 15-20 minutes until golden.
  • Cool slightly before transferring to a cooling rack.

Tuna sweetcorn fishcakes

What you need (serves 4)

  • 300g cooked and mashed potatoes
  • 200g tuna fish drained
  • 115g canned sweetcorn
  • 2 tbsp chopped parsley
  • 1 cup breadcrumbs
  • Salt and Pepper for seasoning

How to make it

  • Place the mashed potato in a bowl and stir in the tuna fish, sweetcorn and chopped parsley.
  • Season to taste, then shape into 8 patty shapes.
  • Spread out the breadcrumbs on a plate and press the fishcakes into the breadcrumbs to coat lightly, then place on a baking sheet.
  • Cook the fishcakes under a moderately hot grill until crisp and golden brown, turning once.
  • Serve hot with lemon wedges and fresh vegetables, or salad leaves.

Chinese Chow Mein Fake Away

What you need (serves 4)

  • 1 tbsp sunflower oil
  • 750g pack chicken thighs, boned, any excess skin trimmed
  • 250g frozen sliced mixed peppers
  • 1 courgette, peeled into ribbons, seeded middle chopped
  • 1 chicken stock cube
  • 250g pack medium egg noodles
  • 4 garlic cloves, finely chopped
  • ½ tsp crushed chillies, plus extra to serve (optional)
  • 4 tbsp reduced-salt soy sauce
  • 2 tsp caster sugar
  • 1 lime, zested, ½ juiced, ½ cut into wedges to serve

How to make it

  • Heat the oil in a wok over a medium-low heat. Fry the chicken skin-side down for 10 mins or until the skin is crispy. Flip and fry for 10 mins, or until cooked through. Transfer to a plate and cover loosely with foil.
  • Reheat the wok over a high heat. Add the peppers and chopped courgette and stir-fry for 5 mins. Meanwhile, bring a pan of water to the boil, crumble in the stock cube, then add the noodles. Simmer for 4-5 mins until just cooked, then drain well.
  • Add the garlic and crushed chillies to the wok and stir-fry for 2 mins. In a bowl, mix the soy, sugar and the lime zest and juice. Add to the wok, bubble for 2 mins, then add the courgette ribbons and noodles. Toss with tongs to coat in the sauce.
  • Slice the chicken into strips. Divide the noodles between 4 bowls and top with the chicken. Serve with the lime wedges and extra crushed chillies, if you like it spicy.

Fruit museli

What you need

  • Plain or fruit yoghurt
  • Chopped fruit pieces (kiwi, grapes, berries, pineapple mango etc)
  • These can be fresh, thawed, frozen or tinned
  • Dried fruit such as cranberries, apricots , raisins and sultanas
  • Oat based museli

How to make it

Place small amounts of each of the ingredients into a glass to form an attractive layered dessert.


Quorn wraps

What you need (makes 10)

  • 5ml Vegetable Oil
  • 200g Quorn Pieces
  • 75g Reduced Calorie Mayonnaise
  • 75g Low Fat Natural Yoghurt
  • 15ml Apricot Jam or Mango Chutney
  • 15ml Curry Paste
  • 45g Sultanas or chopped dried apricots
  • 50g Apple, Finely Diced
  • 20g Iceberg Lettuce, Shredded
  • 10 30cm Wraps (40g Each)

How to make it

  • Heat oil in pan and fry Quorn pieces for 5 mins, leave to cool.
  • Mix together the mayonnaise, low fat yoghurt, jam and curry paste.
  • Stir in sultanas, apple and Quorn.
  • Divide evenly between the wraps and top with lettuce.
  • Roll up and serve chilled.

Easy fish pie

What you need (serves 4)

  • 300g potatoes
  • 550g cod or haddock fillets
  • 1 pint skimmed milk
  • 1 tablespoon butter
  • 2 leeks thinly sliced
  • 2 heaped tablespoons plain flour
  • Salt and pepper
  • 60g cheddar cheese

How to make it

  • Bring a pan of water to the boil and cook the potatoes for about 15 minutes until soft. Mash together with about one third of the milk.
  • Place the fish in foil with a little water and poach in the oven Gas5/190C/180C fan for about 15 minutes until cooked through.
  • Melt the butter in a pan. Add the leeks and cook for about 5 minutes until soft.
  • Stir in the flour. Add the milk little by little, stirring slowly, until the sauce has thickened. Season with salt and pepper.
  • Combine the sauce with the fish and leeks and spoon into a casserole dish.
  • Top with the mash potato and sprinkle with the grated cheese.
  • Bake at 190C, 375F or Gas mark 5 for 20 minutes.

Sesame, lemon and honey flapjacks

What you need (makes 12 portions)

  • 100g unsalted butter
  • 100g clear honey
  • Finely grated zest of 2 lemons
  • 175g porridge oats
  • 50g sesame seeds, toasted

How to make it

  • Preheat the oven to Gas mark 4, 180ºC
  • Grease and base line an 18cm square shallow baking tin with greaseproof paper.
  • Put the butter, honey and lemon zest in a saucepan and heat gently until the butter has melted.
  • Add the oats and sesame seeds and stir until evenly coated.
  • Turn into the tin and level the surface.
  • Bake for 15-20 mins until pale golden.
  • Leave to cool and cut into 12 fingers

What you need (serves 4)

  • 1lb pears
  • 1 packet of ginger biscuits
  • 2oz margarine
  • Natural yoghurt

How to make it

  • Peel and core the pears and place in a saucepan with 2-3 tablespoons of water.
  • Simmer until soft, taking care not to let the water dry up.
  • Mash the pears until soft with a fork.
  • In a blender or in a bag, crush the ginger biscuits into crumbs.
  • Melt the margarine in a pan and mix together with the crushed biscuits.
  • Layer the biscuit mixture with the pear mixture and continue to layer up.
  • Chill and serve with natural yoghurt.

Ginger and pear crunch


Devilled tomatoes on toast

What you need (serves 2)

  • 450g cherry tomatoes
  • 2 tbsp mango chutney pieces chopped
  • 1 tbsp Worcestershire sauce
  • 1 tbsp wholegrain mustard
  • 1 tbsp freshly squeezed orange juice
  • 1 tbsp chopped chives
  • 1 tbsp rapeseed oil
  • 2 chunky slices granary toast.

How to make it

  • Mix together the mango chutney, Worcestershire sauce, mustard and the orange juice.
  • Heat the rapeseed oil in a frying pan and fry the tomatoes for 4-5 minutes, stirring frequently until slightly softened.
  • Add the mustard mixture and cook, stirring for a further 4-5 minutes or until the sauce has thickened.
  • Meanwhile put the toast in the toaster.
  • Spoon over warm toast, sprinkle over the chopped chives and serve immediately.

Chicken curry

What you need (serves 2)

  • 1 medium onion, peeled and chopped
  • 2 tablespoons of sunflower or olive oil
  • 2 heaped teaspoons of curry powder, plain flour and tomato puree
  • 1 chicken stock cube
  • 1 small apple, peeled and chopped
  • A few sultanas
  • Coconut milk small tin
  • About 150g (6oz) cooked chicken
  • 2 tablespoons of natural yogurt

How to make it

  • Cook the chopped onion in oil in a large frying pan over a medium heat until soft, then add the curry powder and flour and cook for one minute.
  • Stir in the tomato puree, 1 cup of boiling water and crumble in the chicken stock cube. Add the chopped apple and sultanas and cook gently for about 10 minutes.
  • Add the coconut milk and chopped cooked chicken to the curry and cook for 15 minutes more. Stir in the yoghurt just before serving.
  • Serve with boiled rice, chapatti or pitta bread.

Cheese and chive scones

What you need (makes 10)

  • 225g/8oz self raising flour
  • 1tsp mustard
  • ½ tsp cayenne pepper
  • 100g / 3½oz soft cheese with added herbs
  • 2 tbsp snipped fresh chives
  • 100ml / 3½oz skimmed milk
  • 55g / 2oz reduced-fat mature cheddar cheese
  • Low fat soft cheese to serve

How to make it

  • Pre heat the oven to Gas 6, 200°C, 400°F. Sift the flour, mustard and cayenne into a large bowl. Add the soft cheese and mix together then stir in the chives.
  • Make a well in the centre and gradually stir in the milk until the mixture forms soft dough.
  • Turn the dough out onto a floured surface and knead lightly.
  • Roll out until 2cm thick and using a 5cm plain cutter stamp out the rounds. Transfer the rounds onto a baking sheet.
  • Re-knead the mixture until all the dough has been used.
  • Brush the scones with milk and sprinkle with the grated cheese.
  • Bake in the oven for 15-20 minutes until risen and golden. Transfer to a wire rack to cool.