Here's three low fat dressings to try each with less than 20 calories per tablespoon.

Do use fresh herbs or freeze dried at least – dusty, dried, twiggy herbs do nothing for the flavour.

The method is the same for each one. Measure the ingredients into a bowl and whisk together or put in a lidded container and shake well.


Citrus Dressing

Makes 5 tablespoons

½ tsp mustard (preferably wholegrain)
2 tsp olive oil
3 tbsp orange juice
3 tbsp lime juice
Black pepper to taste


Yoghurt Dressing

Makes 100 ml

90 ml plain yoghurt
1 tsp white vinegar
1 tbsp chopped fresh herbs
Grated rind of half a lemon
Black pepper to taste


Tomato Dressing

Makes 100 ml

6 tablespoons tomato juice
2 tbsp lemon juice
1-2 tsp soy or Worcester sauce
1 tbsp chopped fresh herbs
Black pepper to taste

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Each of these will serve two people or store in the fridge for 24 hours to provide two lunches.

Calorie count

Approx 400 calories per serving

Kit you’ll need

100g dry cous cous
150g frozen broad beans
75g baby spinach leaves
10g pack fresh mint
20g black olives
100g feta cheese

Bowl
Measuring jug
Knife
Saucepan
Sieve

Step by step instructions

- Soak the couscous in boiling water, according to the packet instructions
- Bring a pan of water to the boil, add the broad beans and cook for 5 mins. Strain using with sieve
- Chop the spinach leaves
- Stir the broad beans, spinach, mint and black olives into the couscous
- Crumble in the feta. Season well with black pepper and mix to combine the flavours

Points for style

Frozen broad beans, like peas, can be superior to “fresh” product which has travelled too far or been too long on the shelf. You can substitute chopped cooked chicken breast or flaked smoked mackerel for the feta.

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Calorie count

Approx 300 calories per serving

Kit you’ll need

100g pasta shells
90g frozen broad beans
2 tsp olive oil
½ onion, finely chopped
1 garlic clove, crushed
1 large courgette, cut into sticks
3 ripe tomatoes, sliced
Splash of Tabasco sauce
A handful of torn basil leaves

Saucepan
Spoon
Frying pan
Sieve
Knife

Step by step instructions

- Bring a pan of water the the boil, add the pasta and begin cooking according to the packet instructions, adding broad beans for the last three minutes
- While the pasta is cooking, heat the oil in a large frying pan. Add the onion with two tablespoons of water. Cook over a medium heat for 1 to 2 minutes
- Add the garlic and courgettes to the pan and continue to cook for 2 to 3 minutes
- Add the tomatoes and Tabasco. Cook with stirring for a further 2 to 3 minutes until the tomatoes have softened
- Drain the pasta and beans and return them to the saucepan
- Add the cooked vegetables mixture to the pasta and beans
- Stir to mix and serve scattered with basil leaves

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Calorie count

Approx 100 calories per serving

Kit you’ll need

25g pine nuts
10g pack of mixed salad leaves
100g cherry tomatoes
½ small red onion,thinly sliced
2 tsp tomato puree
1 tbsp balsamic vinegar
1 tsp olive oil

Spoon
Frying pan
Knife
Whisk
Jug
Bowl

Step by step instructions

- Put the pine nuts in the pan and cook with shaking over a medium heat for 2 to 3 minutes until they are golden brown
- Mix the tomato puree, balsamic vinegar and olive oil together in the jug using the whisk
- Place the leaves in the bowl with the tomatoes and olives. Pour the dressing over and mix well
- Serve scattered with the toasted pine nuts.

Points for style

Chopped dry roasted peanuts or sliced hazel nuts make a tasty substitute for the pine nuts.

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Calorie count

Approx 150 calories per serving

Kit you’ll need

150g fresh beetroot
2 rashers smoked low fat bacon medallions
1 orange peeled and sliced
2 tbsp orange juice
ground black pepper

Knife
Bowl
Saucepan
Sieve
Grill

Step by step instructions

- Steam or boil the beetroot for 25-30 mins until tender
- Drain and skin the beetroot trim the ends and cut into thick slices or wedges
- Grill the bacon until crisp
- Place the cooked beetroot in the bowl
- Add the orange juice and pepper, and then crumble over the crisp bacon pieces

Points for style

Orange and pepper is a great acid, sweet and heat combination. Try apple in place of the orange if you wish.

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Calorie count

Approx 150 calories per serving

Kit you’ll need

¼ small white cabbage, shredded
60g chopped dried stoned dates
1 eating apple
dash of lemon juice
2 tsp olive oil
1 tbsp vinegar
salt and black pepper

Knife
Spoon
Bowl

Step by step instructions

- Simply place the cabbage, dates and apple in the bowl
- Tip over the dressing ingredients and stir well to mix

Points for style

Use chopped walnut pieces in place of the dates.

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Calorie count

Under 200 calories per serving

Kit you’ll need

1 bag of mixed salad leaves
2 spring onions, sliced
small handful fresh basil
1/2 cucumber
1 tbsp. coconut milk
1 tbsp. lime juice
2 tsp . fish sauce or soy sauce
1/2 tsp garlic puree
pinch of brown sugar

Bowl
Spoon
Jug
Whisk

Step by step instructions

- Place the leaves in the bowl together with the spring onion, basil and cucumber
- Whisk the remaining ingredients together in the jug. Pour the mixture over the salad and toss to combine

Points for style

Add 1/2 fresh finely minced red chili or 1 tsp grated fresh ginger to the dressing mix.

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Kit you'll need

Large bowl
Hands
Tin foil / cling film

ingredients

3.5 cups rolled oats
1 cup milk
4 tablespoons peanut butter
5 scoops protein powder (I used chocolate - yum!)


Pour all the ingredients into a bowl and mix it all together (try adding the milk a bit at a time - you might not need the whole amount) using your hands.Form into 5 portions, wrap in foil / cling film and refridgerate.

424kcal
36g protein
45.6g carbs
11.6g fat

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This a vibrant, spicy soup tastes as good cold with a swirl of fromage frais or Greek yoghurt as it does hot.

Calorie count

Under 100 calories per serving

Kit you’ll need

750g fresh carrots
1 onion
1 level tablespoon ground coriander
1 level tsp paprika
½ level tsp chilli powder
1 stock cube

Peeler
Knife
Measuring jug
Spoons
Saucepan
Blender or liquidiser

Step by step instructions

- Wash, peel and chop the carrots
- Place all the ingredients except the stock cube in the pan
- Add 1 litre of water to the pan then crumble in the stock cube
- Bring the pan to the boil, cover with a lid, reduce the heat and simmer for 20 to 25 mins
- Puree the soup by blitzing it in the pan with a stick blender or, if using a jug blender, place approx ¼ of the pan contents at a time into the jug and blend.

Points for style

Add as much chilli and paprika to the mix to suit your taste. A sprinkle of fresh, chopped coriander leaves gives a colourful effect.

If you are using a jug blender, let the soup cool for 2 to 3 mins before starting to puree it to reduce the risk of scalding yourself.

If serving the soup cold let it cool to room temperature before blending and chilling.

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