Strawberry and banana smoothie
makes 2 drinks
• 250ml (8 fl oz.) orange juice
• 125 g (4 oz.) strawberries
• 2 bananas, frozen and sliced*

Place the orange juice, strawberries and frozen banana slices in a smoothie maker, blender or food processor and process until smooth and thick. Serve immediately.
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Fruit and nut bars
makes 12 bars
• 60 g (2 oz.) margarine or butter
• 3 heaped tsp honey
•2 x 125 g (4.5 oz.) cartons plain yogurt
• 225 g (8 oz.) low fat soft cheese or cottage cheese
• 2 eggs
• 60 g (2 oz.) chopped nuts e.g. almonds, walnuts, brazils
• 85 g (3 oz.) sultanas
• 225 g (8 oz.) wholemeal self-raising flour
• 60ml (2 fl oz.) skimmed milk
• Optional ingredients: 25 g (1 oz.) sunflower seeds or pumpkin seeds, 40 g (1.5 oz.) desiccated coconut, 60 g (2 oz.) dried apricots, 60 g (2 oz.) chopped figs
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Dahl with sweet potatoes
Red lentils are an excellent source of protein, complex carbohydrates, fibre, iron, zinc and B vitamins. They are low GI, perfect for pre-workout or post-workout meals. Sweet potatoes provide beta-carotene and vitamin C.
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Stir-fried chicken with broccoli
Chicken provides protein and B vitamins. Broccoli is rich in sulphoramine, a powerful antioxidant that fights cancer, as well as vitamin C and folate.
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Vegetarian Bolognese
pasta sauce Packed with protein, fibre and iron, this delicious pasta sauce goes well with spaghetti and tagliatell.
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