Minty Pea and Nettle Soup


  • 1 chopped onion
  • 4 cloves of garlic
  • 1 tablespoon sunflower oil
  • 500gms frozen peas
  • 20 nettle tops (optional)
  • 2 teaspoons dried mint
  • 1 vegetable stock cube

Heat the oil in a saucepan and fry the onions and garlic for a few minutes. Add the peas, mint and nettles and cover well with water and add crumbled vegetable stock cube. Bring to the boil for 10 minutes or so until the peas are properly cooked. Liquidise or mash. Add pepper to taste.

Tomato, Lentil and Vegetable Soup


  • 1 cup of red lentils, rinsed
  • 1 tin tomatoes
  • 1 onion
  • 2 large potatoes, peeled and diced
  • 1 sweet potato (or carrot), diced
  • 2 sticks of celery
  • A handful of pasta
  • Chopped cabbage or kale
  • 1 vegetable stock cube

Place the lentils in a large pan and cover with water. Bring to the boil and turn down to simmer. Prepare the vegetables and add to the pan with tomatoes, pasta, crumbled stock cube – add more water if the mixture is too thick. Cook at a low simmer until the vegetables and pasta are tender (probably about 20 minutes). Add the cabbage / kale fro the last 10 minutes. Add pepper and a small amount of salt to taste.

Leek and Potato Soup


  • 1 tablespoon sunflower oil
  • 1 small onion
  • 450g leeks, sliced
  • 450g potato, peeled and diced
  • 500 mls semi-skimmed milk
  • 500 mls water
  • 1 vegetable stock cube

Heat the oil and gently fry the onion, leeks and potatoes for three minutes.

Pour in the milk and water; add pepper and a small amount of salt.

Bring to the boil, cover and simmer gently for 20 minutes.

Mash or liquidise when the vegetables are cooked and soft.

Ginger Carrot Soup


  • 1 tablespoon sunflower oil
  • 1 medium onion
  • 6 large carrots
  • 10gms root ginger or ½ teaspoon dried ginger
  • 1 vegetable stock cube
  • 1 ½ pints boiling water
  • ½ teaspoon dried basil
  • Pepper and a small amount of salt to taste.

Heat oil in a large pan; add in chopped onion, carrots and ginger. Let cook for five minutes to soften the onion

Mix up vegetable stock using water and stock cube. Add to the pan and bring to the boil. Add basil. Cover saucepan and let simmer for 35 minutes or until the carrots are soft

Mash or liquidised when vegetables are cooked and soft.

Red Lentil, Chickpea and Chilli Soup


  • 1teaspoons dried cumin
  • Large pinch of chilli flakes or 1 small fresh chilli, finely chopped
  • 1 tablespoon sunflower oil
  • 1 onion, chopped
  • 140 g red lentils
  • 850mls vegetable stock or water
  • 400gms canned tomatoes
  • ½ a can of chick peas, rinsed and drained (the other half can be frozen and used later)
  • 1 teaspoon ground coriander or a small bunch of fresh coriander, chopped.

Heat the oil in a large pan; add the chopped onion, the cumin and the dried / fresh chilli. Cook for five minutes. Stir in the lentils, stock, coriander and tomatoes, and then bring to the boil. Simmer for 15 minutes or until the lentils are soft.

Mash or liquidise. Add the chickpeas and a small amount of salt and pepper to taste.

Banana Smoothie

An easy recipe for the beginner smoothie maker. This creamy drink isn't too sweet, and is a healthy choice for breakfast or any time of the day. You can prepare a basic banana smoothie in just minutes.


  • 1 ripe banana freeze if you can 6 strawberries frozen or fresh
  • 1/2 cup non-fat yogurt
  • 1 cup milk
  • 1 tbs honey optional
  • 1 tbsp oats (I always add oats just to keep everyone going longer)


Combine ingredients and blend until smooth.

Spiced Chicken Couscous

  • 150gr cous cous
  • 1 tbsp oil
  • 1 chopped onion
  • 2 sliced chicken breast cooked
  • 85gr almonds
  • 1 tbsp curry paste
  • 100gr dried apricots
  • 20gr coriander

Make cous using pack instructions soften onions & spices in hot pan with oil add chicken almonds & apricots

Mix all together & serve

Mix chopped cucmber & mint with soft 0% greek yogurt as side dish.

Last Reviewed: 05/12/2011