STUFFED PEPPERS

Low fat, high protein, fibre, phosphorus and iron.

Recipe: fills 4 peppers

Boil water in a pan and add 100g of quinoa and simmer for 15 minutes

Microwave half a packet of quorn mince for 1 minute

Drain the quinoa and add half the packet of quorn

Whisk an egg and add to the pan. Fry on a low heat for a couple of minutes

Cut the top off the pepper including the stalk. Remove the inside as well as the seeds

Fill the pepper with the quinoa and quorn mixture

Add a teaspoon of Garlic and Herb Philadelphia Light on top

Cook in the oven for 15 minutes at 180 degrees

Served with a boiled egg and pumpkin seed and avocado salad

QUORN AND PRAWN STIR FRY

Recipe List:
Half a packet of mushroom stir fry vegetables
Half a packet of Quorn Chicken-Style Pieces
100g of pre-cooked frozen prawns
Handful of bean sprouts
Reduced salt soy sauce
Pinch of ginger and chilli powder
Cook in coconut oil

Cost of meal: £3.50

If you are without any condiments, spices or coconut oil then you can buy a pre-made packet sauce for 50p and alternatively use olive oil instead of coconut.

Easy and simple to make:
Fry the quorn in a teaspoon of coconut oil for 5 minutes. Then add the defrosted prawns and fry for a further 5 minutes
Add the stir-fry veg and bean sprouts and fry for 5 minutes
Add soy sauce to taste (around 3 tbsp) and sprinkle a pinch of ginger and chilli powder

If you're using you're own spices instead of a packaged sauce and you would like your stir-fry to be a little thicker, then add an egg over the vegetables when frying

Nutritionally high in protein and fibre and low in fat

A LITTLE EXTRA

Scrummy yet skinny sides: 

• Place a teaspoon of Garlic and Herb Philadelphia Light in the centre of large portobello mushrooms and place in the oven for 10 minutes at 180 degrees
• Slice the top of a pepper open and remove the seeds. Fill with an egg and place in the oven for 15 minutes at 180 degrees
• Homemade guacamole: half an avocado (sliced), quarter of an onion (finely chopped), juice of half a lime, sprinkle of garlic granules, salt and pepper. Mix and blend in a bowl till fairly smooth
• Microwave a sweet potato for 2 minutes then slice into wedges. Sprinkle salt, pepper and garlic over the top and roast in the oven for 15 minutes
• Put 3 tablespoons of Bisto Cheese Sauce Granules in a mug, add boiling water and stir till thickened. Find a small baking dish and fill with defrosted cauliflower (may have to chop into smaller segments so it will be covered by the sauce). Pour the cheese sauce over the cauliflower until the baking dish is filled. Grate a small amount of cheese on top so it crisps when cooked in the oven. Bake for 15 minutes between 180 and 200 degrees. Add garlic for extra flavour
• Sweet potato mash is a healthier alternative to normal mash. Peel the sweet potatoes and chop into small chunks. Boil till soft and mash with a splash of milk
• Riced Cauliflower: as an alternative to rice, grate cauliflower and stir-fry in a tsp of oil (prefarbly coconut) for roughly 5 minutes. Crumble a stock cube (chicken recommended) over the top whilst frying. Cook until tender, serve hot. 

SUPERFOOD BURGER

A low fat burger which is high in protein, fibre and is gluten free. It is also high in magnesium, potassium and iron. This burger is also high in calcium whilst being gluten free so is perfect for vegans or those who are lactose intolerant; all thanks to Quinoa.

Make this superfood burger with lentils, chopping onion and garlic to add some flavour. A dash of soy will crisp the outside when fried. If you are vegan, use an egg free replacer to bind the ingredients, such as soy flour or mashed tofu. 

Ingredients list: for 2 burgers

100g dry quinoa

50g mushed borlotti beans

1 egg (or 1 tbsp soy flour, 2 tbsp mashed tofu)

Half an onion

1 tbsp garlic powder or 1 fresh garlic clove

Cooking instructions:

Boil water and add quinoa to simmer for 15 minutes

Microwave borlotti beans for 1.5 minutes then drain and mash
Simmer the quinoa for 5 minutes

Fry the chopped onion in a separate frying pan then add to the mixture with an egg (or the egg replacer)

Mix the ingredients together and squeeze into circular shapes. You can use a tin lid or a shape cutter to make the burger shapes in the frying pan before cooking

Fry the burgers for a good 5 minutes. The burgers should be crispy and browned on the outside

Serve warm

Serving recommendations:

Serve with guacamole, roasted sweet potato wedges, portobello mushrooms and/or large globe tomatoes.