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February, Valentine’s month, well how about some self-love this month, all February’s recipes are high in protein, vitamin and minerals, and healthy oils, to help you feel your best.

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However they also make a lovely healthy valentines menu for you and your significant other, just double up the quantities and add a little more cooking time

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Starter

Creamy mushrooms on toast (V)

Serves 1, Kcal 187, Fibre 3g

  • 1 slice wholemeal bread

  • 1 ½ tbsp light cream cheese

  • 1 tsp rapeseed oil

  • 3 handfuls sliced, small flat mushrooms

  • 2 tbsp skimmed milk

  • ¼ tsp wholegrain mustard

  • 1 tbsp snipped chives

 

  1. Toast the bread, then spread with a little of the cream cheese.

  2. Meanwhile, heat the oil in a non-stick pan and cook the mushrooms, stirring frequently, until softened.

  3. Spoon in the milk, remaining cheese and the mustard. Stir well until coated.

  4. Tip onto the toast and top with chives.

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Main

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Curried mango and chickpea pot (V)

Serves 1, kcals 327, Fibre 13g

  • 200g chickpeas, drained and rinsed

  • 2 tbsp Greek yogurt

  • ½ lemon, juiced

  • 1 heaped tbsp korma curry paste

  • ½ carrot, julienned or grated

  • 70g red cabbage, shredded

  • 50g baby spinach, shredded

  • 40g mango, finely diced

  • ½ tsp nigella seeds

  • ½ small red chilli, finely sliced (deseeded if you want less heat)

 

  1. Combine the chickpeas, yogurt, lemon and korma paste in a bowl, then toss with the carrot, cabbage, spinach and mango.

  2. Tip into a serving bowl scatter with the nigella seeds and red chilli.

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Or

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Roasted chicken breast with lemony Bombay potatoes

Serves 1, kcals 349, fibre 3.3g

  • 200 g potatoes

  • ¼ teaspoon ground turmeric

  • ½ teaspoon ground cumin

  • 1 lemon

  • a few sprigs of fresh coriander

  • ½ red pepper

  • 2 cm piece of ginger

  • 1 free-range chicken breast

  • olive oil

 

  1. Preheat the oven to 200°C/400°F/gas 6.

  2. Peel and chop the potato into 2.5cm cubes. Cook in boiling salted water for 6 minutes, then drain well and steam dry.

  3. Add the turmeric and cumin to a bowl, then grate in half the lemon zest. Pick, roughly chop and add the coriander leaves.

  4. Deseed and roughly chop the pepper and peel and matchstick the ginger, then add to the bowl.

  5. Cut 2 slices of lemon and set aside. Squeeze a little juice from the remainder of the lemon into the bowl.

  6. Shake the potatoes up in the colander and add them to the bowl, along with the chicken. Drizzle with oil and season with sea salt and black pepper, then toss everything around to coat.

  7. Remove the chicken from the bowl, then tip the potato mixture into a baking dish (roughly 10cm x 15cm) and spread out into a single layer. Top with the lemon slices, then drape over the chicken.

  8. Drizzle with oil, then cook in the middle of the oven for 25 minutes, or until golden and cooked through.

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Dessert

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Ricotta and Yogurt Parfait (V)

Serves 1, kcals 272, fibre 1g

 

  • 200g fat free vanilla Greek yogurt

  • 50g ricotta

  • ½ teaspoon lemon zest

  • 1 large handful raspberries

  • 1 tablespoon slivered almonds

  • 1 teaspoon chia seeds

 

  1. Combine yogurt, ricotta and lemon zest in a bowl.

  2. Top with raspberries, almonds and chia seeds.

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More recipes for One

Smoked salmon pasta

Serves 1, kcals 431, fibre 3.1g

  • 125 g fresh lasagne sheets

  • 2 spring onions

  • 80 g spinach

  • 60 g smoked salmon (2 slices)

  • ½ a lemon

  • 5 g Parmesan cheese

  • olive oil

  • 1 tablespoon cottage cheese

 

  1. Boil the kettle. Cut the lasagne sheets in half lengthways, then into 2cm strips, using a crinkle-cut knife, if you’ve got one.

  2. Trim the spring onions and finely chop with the spinach and half the salmon. Finely grate the lemon zest, then the Parmesan, keeping them separate.

  3. Put a 28cm frying pan on a high heat.
    Once hot, put a little drizzle of olive oil into the pan with the spring onions, spinach, chopped salmon and lemon zest.

  4. Scatter the pasta into the pan, then carefully pour in enough boiling kettle water to just cover the pasta – about 250ml.

  5. Let it bubble away for 4 minutes, or until the pasta has absorbed most of the water and you’ve got a nice sauce, stirring regularly and loosening with an extra splash of water, if needed.

  6. Turn the heat off, squeeze in the lemon juice, stir in the cottage cheese and Parmesan, then season to taste.

  7. Tear over the remaining salmon and serve.

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Couscous & fish in a bag

Serves 1, kcals 552, fibre 2.1g

  • 1 lemon

  • 100g couscous

  • 25g pine nut, toasted

  • 1 small courgette, thinly sliced

  • small handful dill, leaves only, chopped

  • 150ml strong vegetable stock

  • 1 haddock, or other white fish fillet

 

  1. Heat oven to 180C/fan 160C/gas 4.

  2. Fold a large sheet of foil or baking paper in half and tightly fold one side to seal.

  3. Grate the lemon zest and mix with the couscous, pine nuts, courgette and dill. Season well, then tip into the open ‘bag’.

  4. Cut the lemon in half, then cut 2 thin slices from one half. Juice the other half and add the juice to the stock.

  5. Lay the haddock on top of the couscous, top with the lemon slices, then carefully pour over the lemony stock.

  6. Fold the remaining open sides tightly.

  7. Bake for 20-25 mins, depending on how thick your fish is, until the fish is cooked and couscous is fluffy.

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Chicken meatballs with quinoa & curried cauliflower

Serves 1, kcals 697, fibre 9g

  • 250g chicken mince

  • 1 garlic clove, finely chopped

  • 1 tsp turmeric

  • pinch of cumin

  • pinch of cinnamon

  • handful dill, finely chopped

  • 2 spring onions, finely chopped

  • For the quinoa & curried cauliflower

  • 50g quinoa

  • 4 cauliflower florets

  • 25g sweet potato, chopped

  • 1 tbsp olive oil

  • 1 tbsp medium curry powder

  • 1 tsp pistachios, chopped

  • 1 tsp sultanas

  • ½ lime, juiced

 

  1. For the meatballs, mix together all the ingredients in a bowl with some seasoning.

  2. Form into six balls and chill in the fridge for 20 mins.

  3. Heat oven to 200C/180C fan/ gas 6.

  4. Wash the quinoa and put it in a saucepan with 100ml water.

  5. Bring to the boil, then turn down to a gentle simmer and cook for 10-15 mins or until doubled in size and tender.

  6. Drain and set aside to cool.

  7. Put the cauliflower and sweet potato in a roasting tin and toss in the oil and curry powder.

  8. Put the meatballs in a separate tin. Cook both in the oven for 15 mins or until cooked through.

  9. Mix the quinoa with the cauliflower, sweet potato, pistachios and sultanas, squeeze over the lime juice, then serve with the meatballs.

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Moroccan-spiced shepherd’s pie

Serves 1, kcals 554, fibre 15.5g

  • ½ tbsp vegetable oil

  • ½ 250g pack lamb mince

  • 1 onion, finely chopped

  • 2 garlic cloves, crushed

  • 1 tsp ground cumin

  • 1 tsp ground cinnamon

  • 1 tbsp tomato purée

  • 1 chicken stock cube, made up to 300ml

  • 50g frozen garden peas

  • 15g coriander, finely chopped

  • 1 medium sweet potato, peeled and cut into 2cm chunks

  • 100g Tenderstem broccoli

 

  1. Preheat the oven to gas 6, 200°C, fan 180°C.

  2. Heat the oil in a frying pan over a high heat. Add the lamb, breaking it up with the back of a wooden spoon and fry for 5 mins until starting to crisp. Add the onion and fry for a further 5 mins before adding the garlic, cumin, cinnamon and tomato purée. Cook for 2 mins until fragrant. Mix in the stock, bring to the boil and simmer for 10 mins until reduced by half. Stir through the peas and the coriander, saving a little to garnish, and season to taste.

  3. Meanwhile, bring a pan of salted water to the boil. Add the sweet potato and simmer for 15 mins until soft. Drain, return to the pan and mash with a pinch of salt and pepper until smooth.

  4. Spoon the lamb filling into a small ovenproof dish and top with the sweet potato. Place on a baking tray and bake for 25 mins until golden and bubbling. 

  5. After the shepherd’s pie has been cooking for 15 mins, place the broccoli in a steamer and cook for 10 mins until bright green and tender.

  6. Serve the shepherd’s pie with the broccoli, sprinkled with the remaining coriander.

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