Breakfast Casserole

Ingredients

Tomatoes
4 medium sized diced potatoes
Chopped onion
6 rashers lean bacon (cooked)
Salt and pepper
200g quark
6 eggs
Mushrooms
Herbs

Method

Beat the eggs, Quark, salt and pepper together. Spray inside of slow-cooker with low calorie cooking spray.
Layer potatoes, bacon, tomatoes, mushrooms and onions in the slow-cooker in two or three layers.
Pour over the egg mixture and sprinkle with herbs.
Cook on 'low' for ten to twelve hours or until eggs are set and thoroughly cooked.

Tip: Chef's tip: Add a packet of your favourite cooked Quorn or low-Syn sausages for a banger-extravaganza.

Syns per serving: Extra Easy: FREE

The Full English

Ingredients

• 700g potatoes
• 450g extra-lean minced pork
• 4 slices bacon, all visible fat removed
• 8 tomatoes, halved
• 4 large field mushrooms
• Salt and freshly ground black pepper
• Low calorie oil spray (less than one calorie per spray)
• 4 large eggs
• 400g can baked beans

Method

1. Place the unpeeled potatoes in boiling water and cook for 30 minutes, or until tender. Cool, then cover and chill overnight.
2. Divide the pork mince into 8 portions and shape each into a patty. Place on a grill rack along with the bacon, tomato halves and mushrooms. Season and grill under a medium heat for 8-10 minutes. Turn the bacon and pork patties and grill for a further 5-7 minutes, until cooked through.
3. Meanwhile, remove the skins from the potatoes, coarsely grate and season to taste. Shape into rounds and fry in a pan sprayed with low calorie oil spray for 5 minutes each side, or until cooked and golden.
4. Fry the eggs in low calorie oil spray for 3-4 minutes and heat the baked beans in a small pan.
5. Serve the hash browns and pork patties with the bacon, tomatoes, mushrooms, egg and beans.

SYN FREE

Ham and Egg Muffins

Ingredients

• 150g small chestnut mushrooms
• 60g smoked lean ham
• 2 spring onions
• Low calorie oil spray (less than one calorie per spray)
• 4 large eggs
• 25ml skimmed milk
• Salt and pepper

Method

1. Preheat the oven to 200°C/180°C Fan/Gas 5. Prepare your ingredients: quarter the mushrooms; dice the ham; trim and finely chop the spring onions.
2. Spray a non-stick frying pan with low calorie oil spray and cook the mushrooms for 10 minutes until golden. Mix the mushrooms, ham and onion together. Whisk the eggs and skimmed milk together and season to taste.
3. Line a muffin tin with paper cases. Spoon the mushroom mixture evenly between the cases and pour in the beaten egg. Bake in the oven for 20-25 minutes, or until slightly risen and golden. Leave to cool slightly for a few minutes before removing from the cases. Serve with baked beans (count 4 Syns per 100g on Original), tomatoes and mushrooms.

SYNS: 0.5 per serving

Eggs Florentine

Ingredients

• 4 large flat or Portobello mushrooms
• Salt and freshly ground black pepper
• Low calorie oil spray (less than one calorie per spray)
• 250g baby spinach leaves
• Juice of ½ lemon
• 4 large eggs
• 1-2 tsp white wine vinegar
• A pinch of grated nutmeg
• 4 slices of lean ham, all visible fat removed
• 8 thin slices of tomato
• 1 tbsp crushed pink peppercorns

For the sauce:

• 8 tbsp fat free natural fromage frais
• 25g Cheddar cheese, finely grated
• A pinch of mustard powder
• 2 tbsp freshly chopped tarragon
• 200ml boiling hot vegetable stock

Method

1. Remove the stalks from the mushrooms and place gill side up on a grill rack. Season well, lightly spray with low calorie oil spray and cook under a preheated medium-hot grill for 3-4 minutes on each side or until just cooked through.
2. Meanwhile place the spinach in a large pan with the lemon juice and cook for 2 minutes until wilted. Drain off any juice, season with the nutmeg and a little salt and pepper and keep warm.
3. Bring a large pan of lightly salted water to the boil. Stir in the vinegar, reduce the heat to a very gentle simmer and carefully break the eggs into the water. Cover the pan and let the eggs poach on a very low heat for about 4 minutes. Remove from the heat and carefully transfer the eggs to a large bowl of cold water.
4. Make the sauce by placing the fromage frais in a bowl with the cheese, mustard powder and tarragon. Season to taste, add the stock and, using an electric hand whisk, blend well.
5. Transfer to a small saucepan and heat gently for 1-2 minutes until warm (don't let it boil or the fromage frais will curdle).
6. Place a mushroom on each plate and cover with a slice of ham, two slices of tomato, some spinach and finally top with a poached egg. Spoon over the tarragon sauce and serve sprinkled with the pink peppercorns.

SYN FREE

Healthy Extra A and B List

A complete list of all the healthy extras

Cheese: Healthy Extra A

30g Cheddar
35g Edam
30g Emmental
30g Gouda
30g Gruyre
30g Parmesan/Parmigiano Reggiano
45g Mozzarella
40g Reduced fat Cheddar
2 Dairylea Light Cheese Slices
4 Dairylea Light Triangles
3 Dairylea Original Triangles
5 x The Laughing Cow Light Triangles
2 Mini Babybel Original Cheeses
3 x Mini Babybel Light Cheeses
6 Laughing Cow Extra Light Triangles
2 President Emmental Light Cheese Slices
4 Weight Watchers Low Fat Cheese Triangles
40g Cathedral City Lighter Mature Cheddar
30g Double Gloucester
30g Red Leicester
45g Feta
2 portions Dairylea Bites
35g Arla Lactofree Semi Hard Cheese
80g Primula Light Cheese Spread
75g Philadelphia Light
60g Kerry Low Low Mature Cheddar Spread, plain/flavoured
40g Kerry Low Low Delightfully Creamy Grated Cheese
3 Kerry Low Low Cheese Slices for Burgers/Toasties
2 Kerry Low Low Delightfully Creamy Mature Cheese Slices, 6 pack
85g Dairylea Spread Light
2 x 20g Kraft Singles Cheese Slices
3 x 20g Kraft Singles Cheese Slices Light
1 x 28.5g Leerdammer Cheese Slice
40g Leerdammer Lightlife Cheese
35g Halloumi
25g Manchego
85g Ricotta
75g Reduced fat/light soft cheese
2 x 35g tubs Philadelphia Light Soft Cheese
55g Primula Cheddar Spread, Cheese & Black Pepper
30g Leerdammer Cheese
3 Aldi Cowbelle Light Cheese Singles
2 Mini Babybel Goats Cheeses
40g Wyke Farm Super Light Somerset Mature Cheese
30g St Helen's Farm Goats' Cheese Cheddar-style
30g Grano Padano
30g Hard goats cheese
30g Grano Padano
30g Hard goats cheese
4 The Laughing Cow Light Cheese Triangles with Blue Cheese
3 Asda Chosen by You Ligher Cheese Singles, 10/20 pack
2 Kerry Low Low Delightfully Creamy Pepperella Pesto Cheese Slices, 6 pack
2 Primula Cheese Pods
2 Primula Cheese n Chive Pods
65g Reduced fat Mozzarella
4 The Laughing Cow Light Cheese Triangles with Emmental
2 x 20g sticks Kerry Original/Twisted Cheestrings, plain/flavoured
2 x 17g sticks Kerry Spaghetti Cheestrings, plain/flavoured
2 x 20g Kerry Cheese & Onion Cheestrings
2 x 20g Kerry Cheese & Tomato Cheestrings
2 x 20g Kerry Spaghetti Cheese & Tomato Cheestrings
90g Galbani Mozzarella Light
110g Philadelphia Lightest
3 x 35g tubs Philadelphia Lightest
45g Tesco Grated Mozzarella Cheese, Lighter
40g Cathedral City Mature yet Mellow Lighter
45g Morrisons NuMe Reduced Fat Red Cheese
2 slices Marks & Spencer Lighter Leerdammer

Milk: Healthy Extra A

350ml Skimmed milk
250ml Semi-skimmed milk
175ml Whole milk
200ml Whole goats' milk
130ml Sheep milk
300ml Sweetened calcium-enriched soya milk
225ml Calcium-enriched rice milk
280ml The One 1% Fat Milk
300ml GranoVita Soya Milk Drink No Added Sugar Calcium Enriched
500ml So Good Light Soya Drink, Unsweetened
400ml Unsweetened calcium-enriched soya milk
250ml Lactofree Semi-skimmed Milk
250ml Rice Dream Original Rice Drink with Calcium & Vitamins
350ml Flora Pro Activ  Skimmed Milk
500ml Alpro Almond Milk ambient/chilled
400ml Alpro Soya Light Dairy Free Soya Milk, Sweetened
400ml St Helen's Farm Skimmed Goats' Milk
300ml Braham & Murray Good Hemp Dairy Free Alternative
425ml Koko Dairy Free Original Coconut Milk + Calcium, chilled/longlife
500ml Alpro Soya Light Dairy Free Soya Milk,  Unsweetened
300ml Alpro Soya Dairy Free Soya Milk, Organic Sweetened
300ml Alpro Soya Dairy Free Soya Milk, Original Unsweetened
350ml Alpro Soya Dairy Free Soya Milk, Unsweetened
300ml Arla Lactofree Semi-skimmed Dairy Drink
200ml Arla Lactofree Whole Dairy Drink
400ml Asda Smartprice Soya Milk Unsweetened
300ml Asda Soya Milk Sweetened with Apple Juice
250ml Delamere Dairy Semi-skimmed Pasteurised Goats' Milk
200ml Delamere Dairy UHT Whole Goats' Milk
200ml Delamere Dairy Whole Pasteurised Goats' Milk
300ml GranoVita Soya Milk Drink No Added Sugar Organic
200ml Oatly Healthy Chocolate Oak Drink
250ml Oatly Healthy Oat Drink with Vitamins & Calcium
300ml So Good Original Soya Drink
300ml So Good Original Soya Drink Sweetened UHT
400ml So Good Original Soya Drink Unsweetened UHT
350ml So Good Soya Life Drink
300ml Tesco Soya Milk Calcium Enriched Sweetened
275ml Semi-skimmed goats' milk
300ml Sainsbury's British Milk, 1% Fat
250ml St Helen's Farm Semi-skimmed Goats' Milk
200ml St Helen's Farm Whole Goats' Milk
400ml Alpro Hazelnut Drink ambient/chilled
400ml Skimmed goats' milk
275ml Semi-skimmed goats' milk
400ml Skimmed goats' milk
875ml Blue Diamond Almond Breeze Almond Milk, unsweetened
200ml Koko Dairy Free Coconut Milk with Chocolate + Calcium
250ml Tesco Sweetened Soya Alternative to Milk with Calcium & Vitamins
950ml Alpro Almond Milk, Unsweetened ambient/chilled
500ml Blue Diamond Almond Breeze Almond Milk, Original, ambient
300ml Co-op Fresh British Milk, 1% Fat
175ml Alpro Chocolate Drink with Calcium, ambient
375ml Arla Lactofree Dairy Drink, Skimmed, chilled
300ml Alpro Simply Mild Soya Milk
850ml Sainsbury's Almond Milk, Unsweetened chilled
250ml Alpro Almond Milk, Dark Chocolate Flavour
300ml Alpro Oat Original
250ml Tesco Free From Chocolate & Coconut Milk Drink, chilled

Bread: Healthy Extra B

60g of any Wholemeal Bread
1 slice Allinson Wholemeal Batch Bread (800g sliced loaf)
2 slices Hovis Nimble Malted Wholegrain bread
2 slices Hovis Wholemeal bread (small 400g loaf)
1 slice Wholemeal bread, any brand (800g sliced loaf)
1.5 35g Slices Glutafin Select White Bread, Gluten Free (400g loaf)
2 slices Wholemeal bread, any brand (small 400g loaf)
2 x 29g Slices Glutafin Gluten & Wheat Free White Bread (400g loaf)
1 x 50g Glutafin Fibre Bread Roll, Gluten & Wheat Free
60g wholemeal roll
2 slices Hovis Wholemeal bread (small 400g loaf)
1 x 50g Dietary Specials White Ciabatta Roll Gluten & Wheat Free
1 x 50g Dietary Specials White Ciabatta Roll Part Baked Gluten & Wheat Free
1 x 50g Glutafin Select Part Baked White Bread Roll, Gluten Free
2 slices Warburton's Wholemeal bread (400g medium slicedl loaf)
2 slices Dietary Specials White Bread, Gluten and Wheat Free, 400g loaf
1 slice Genius Foods Brown/White Gluten Free bread, 600g sliced loaf
2 slices Juvela Fresh Fibre Bread, Gluten Free, 400g sliced loaf
1 x 50g Weight Watchers Petit Pain roll
2 Marks & Spencer Mini Wholemeal Submarine Rolls
1 slice Hovis Wholemeal Bread (800g thick sliced loaf)
1 slice Warburtons Wholemeal Rye Bread (800g thick sliced loaf)
1 slice Hovis Seed Sensations Wholemeal Bread (800g sliced loaf)
1 slice Allinson High Fibre White Bread, 800g sliced  loaf
65g Biona Organic Rye Bread with Hemp Seeds, 500g loaf
70g Biona Organic Rye Bread with Amaranth/Quinoa, 500g loaf
65g Biona Organic Rye Bread with Chia & Flax Seeds, 500g loaf
65g Biona Organic Rye Bread with Omega 3 Golden Linseed, 500g loaf
65g Kelderman Rye Bread, German Style, 400g loaf
65g The Village Bakery Melmerby Organic Rye Bread, 800g loaf
60g The Village Bakery Melmerby Organic Rye Bread with Coriander, 400g loaf
65g The Village Bakery Melmerby Organic Rye Bread with Seeds, 400g loaf
1 Weight Watchers Wholemeal Pitta Bread, 6 Pack
2 x 30g slices Glutafin Fibre Bread, Gluten & Wheat Free (400g loaf)
1 slice Waitrose Love Life, Wholemeal Rye & Toasted Grain Bread, 400g sliced loaf
1 BFree Foods Multigrain Wrap Wheat & Gluten Free, 6 pack
1 x 42 g Country Kitchens Bakery Sandwich Thins, Wholemeal 6 pack

Cereal Bars: Healthy Extra B

1 Sainsbury's BGTY Apple & B/currant M/G + Prebiotic Cereal Bar, 25g
1 Weetabix Oaty Bar
1 Tesco Light Choices Cranberry & Blackcurrant Cereal Bar, 25g bar
2 Aldi Harvest Morn Benefit 70 Cal Cereal Bars
1 Waitrose Love Life The Nut Bar, 26g bar
1 Waitrose Love Life The Squashed Fruit Bar, 35g bar
1 The Food Doctor Apple & Walnut Wholesome Bar
1 Kellogg's Special K Chewy Delight Bar, Dark/Milk Chocolate
1 The Food Doctor Fig & Mango Wholesome Bar
1 The Food Doctor Pineapple & Banana Wholesome Bar
1 x 24g bar Tesco Healthy Living Seed, Fruit & Nut Cereal Bar

Cereals: Healthy Extra B

40g Weetabix Crunchy Bran
35g Jordans Natural No Added Sugar Muesli
40g Kellogg's All-Bran
35g Kellogg's/any brand Bran Flakes
35g Kellogg's/any brand Fruit n Fibre
35g Kellogg's/any brand Frosted/Raisin Wheats
35g Kellogg's/any brand Sultana Bran
35g Nestle/any brand Bitesize Shredded Wheat
30g Nestle/any brand Honey Nut Shredded Wheat
35g porridge oats (unflavoured)
35g Weetabix Fruit & Nut/Strawberry Crispy Minis
2 Weetabix
1 Weetabix and 2 Oat/Scan Bran
45g Vogel's Ultra Bran, Soya & Linseed
35g Pertwood Organic Wheat Free Muesli, all varieties
35g Pertwood Organic Barley Flakes, Wheat Free
35g Post Grape-Nuts
35g Quaker Oat Crisp Cereal
35g Kellogg's Optivita Berry Oat Crisp
35g Nestle Shreddies, Coco/Original
35g Pertwood Organic Maple Flakes, Wheat Free
35g Asda/Tesco Wholegrain Blueberry Wheats
35g Mornflake Oatbran
35g Dorset Cereals Simply Delicious Muesli
40g Dorset Cereals Simply Fruity Muesli
35g Dorset Cereals Super High Fibre Muesli
35g Dorset Cereals Simply Nutty Muesli
35g Dorset Cereals Tasty High Fibre Flakes with Raisins, Dates & Apple
30g Kellogg's All-Bran Golden Crunch
35g Kellogg's Luxury Muesli
1.5 Nestle/any brand Shredded Wheat
1 Weetabix and 1 Hi-fi Light Bar, any variety
30g Weetabix Chocolate Spoonsize
40g Co-op High Fibre Bran Cereal
35g Asda Chosen by You Cranberry Wheats
35g Doves Farm Fibre Flakes, gluten free
35g Weetabix Bitesize
35g gluten free cereal (gluten intolerant members only)
30g Kellogg's All-Bran Chocolate Crunch
35g Kellogg's All-Bran Yogurty Flakes
35g Morrisons/Sainsbury's Puffed Wheat Cereal
35g Marks & Spencer Fruit & Fibre Muesli
35g Sainsbury's Fruit & Nut/Orchard Fruit Muesli
28g sachet Mornflake Oats 2 Go, Added Oatbran
35g Mornflake Oatbran Flakes/Apple & Sultana Oatbran Flakes
35g Morrisons Crispy Apple Bran Cereal
30g Raw Health Fruity Granola
35g sachet Weight Watchers Original Breakfast Oats
35g Sainsburys Wholegrain Apricot Wheats
35g Rude Health Puffed Wheat
35g Mornflake Oatbran Muesli, Very Berry
35g Aldi Harvest Morn Fruit & Fibre Cereal
35g Tesco Super Berry Muesli
25g The Good Carb Food Co Lizi's Mango & Macadamia Granola
35g Nestle Shredded Wheat, Orchard Fruits
35g Nestle Shredded Wheat, Summer Fruits
35g Tesco Finest Super Berry Muesli
30g Weetabix Crispy Minis Caramel & Nut
30g Weetabix Crispy Minis Chocolate Chip (350g pack)
1.5 Weetabix Banana
1.5 Weetabix Chocolate
30g Kellogg's All-Bran Red Berry Crunch
34g sachet Quaker Oats So Simple Multigrain, Fruit Muesli
32g sachet Quaker Oats So Simple Multigrain, Honey
27g sachet Quaker Oats So Simple Multigrain, Original
40g Nestle Fibre 1 cereal
30g sachet White's Toat'ly Oaty Sachets Original
30g Kellogg's Special K Granola, with Cranberries, Pumpkin Seeds & Almonds
30g Kellogg's Special K Granola, with Raisins & Red Apples
35g Tesco Raspberry Malt Wheats
30g Kellogg's Chocolate Wheats
30g Mornflake Oatbran Granola Raisin, Apple & Coconut

Crispbreads: Healthy Extra B

4 Lidl Grafschafter Milky Crispbreads
4 plain rice cakes (gluten intolerant members only)
4  Wasa Fibre Rye Crispbread with Sesame & Oats
6 Finn Crisp Original Thin Crisps
5 Finn Crisp Multigrain Crisp
2 Ryvita Fruit Crunch
3 Ryvita Multigrain/Hint of Chilli/Pumpkin Seeds & Oats
*2 Ryvita Original/Dark Rye
*4 Ryvita Original/Dark Rye
5 Oat/Scan Bran
3 Ryvita Cracked Black Pepper/Sesame
2 slices Wasa Hearty Rye Crispbread
5 Finn Crisp Coriander Thin Crispbread
5 Finn Crisp Garlic Thin Crispbread
3 Finn Crisp Hi Fibre Crispbread
30g bag Ryvita Minis, any variety
3 Finn Crisp Multigrain Round Crispbread
3 Finn Crisp Plus 5 Wholegrains Crispbread
5 Finn Crisp Plus Sesame & Fibre Crispbread
3 Lidl Grafschafter Sesame Crispbreads
5 Trufree High Fibre/Onion & Herb Gluten and Wheat Free Crackers
3 Orgran Thick Slice Corn Cakes
3 Ryvita Tomato & Basil Crispbread
4 Aldi Savour Bakes Rye Crispbreads
3 Aldi Savour Bakes Sesame Crispbreads
4 Finn Crisp Plus 5 Wholegrains Thin Crisp
5 Glutafin High Fibre Crackers, Gluten & Wheat Free
2 Finn Crisp Original Rye Crispbread
6 Finn Crisp Caraway Kummin Thin Crispbread
5 Real Foods Corn Thins, Sesame
5 Real Foods Corn Thins, Original
5 Real Foods Corn Thins, Cracked Pepper & Lemon
5 Real Foods Corn Thins, Multigrain
5 Real Foods Corn Thins, Soy & Linseed
3 Ryvita Sunflower Seeds & Oats/Sweet Onion
1 Dr Karg Organic Crispbread, 3 Grain & 3 Seeds

Dried, Canned and Cooked Fruit: Healthy Extra B

50g apple, dried
375g apple, cooked
225g apple, baked and 1 level tablespoon mincemeat
70g apricots, semi-dried
300g apricots, canned in juice
450g fresh apricots, cooked
300g blackberries, cooked
250g blackcurrants, cooked
300g damsons, cooked
50g figs, dried
350g gooseberries, cooked
*150g greengages, cooked
*300g greengages, cooked
400g loganberries, cooked
55g peaches, dried
275g pears, canned in juice
60g pears, dried
45g pineapple, dried
225g pineapple, canned in juice
400g plums, all varieties, cooked
150g prunes, canned in juice
80g prunes, semi-dried
150g prunes, cooked
250g raspberries, cooked
450g rhubarb, cooked
350g pears, cooked
30g bag Bear Granola Nibbles,100% Whole Grains & Fruit, any variety
60g figs, semi-dried, ready to eat
40g goji berries, dried<
300g apple slices, canned in juice
135g breakfast apricots, canned in juice
100g breakfast compote, canned in juice
375g raspberries, canned in juice
400g blackberries & apple, cooked
275g fresh figs, cooked
350g redcurrants, cooked
275g whitecurrants, cooked
4 Bear Yoyo's, 100% Fruit Rolls, any variety
300g nectarines, dried
70g Whitworth's Breakfast Dried Fruit, Honey Apricots
75g Whitworth's Breakfast Dried Fruit, Vanilla Prunes
50g Whitworth's Breakfast Dried Fruit, Maple Figs
200g Natures Finest Mango in Juice
40g Urban Fruit Dried Pineapple Pieces
40g Urban Fruit Dried Mango Slices
40g Urban Fruit Dried Black Cherry Pieces

HiFi Bars: Healthy Extra B

1 Charming chocolate & orange
1 Mint crunch
1 Belgian Chocolate Deluxe
*2 Light chocolate and Caramel
*1 Light Chocolate & Caramel
1 Peanut Heaven
*2 Light Rocky Road
*1 Light Rocky Road
1 Christmas pudding
1 Seductive salted caramel

Nuts & Seeds: Healthy Extra B

20 almonds, shelled & whole
2 level dessert-spoons flaked almonds
6 Brazil nuts, shelled & whole
12 cashew nuts, shelled & whole
*3 chestnuts, shelled & whole
*7 chestnuts, shelled & whole
35g fresh coconut
20 hazelnuts
35g hummus, plain
55g hummus, reduced fat, plain
1 level tablespoon mixed nuts, chopped
15 peanuts, shelled & whole
12 pecan nut halves
1 level tablespoon pine nuts or kernels
28 pistachio nuts, shelled
2 level dessert spoons pumpkin seeds
2 level dessert-spoons sunflower seeds
2 level dessert-spoons tahini paste
30g tiger nuts
6 walnut halves
2 level dessert-spoons linseed
2 level dessert-spoons sesame seeds
20g Linwood's Milled Flaxseed with Probiotic & Vitamin D

Oil Healthy: Extra B

1 tablespoon extra virgin olive oil

Soups: Healthy Extra B

200g serving Baxter's Vegetarian Spicy Parsnip Soup
200g serving Baxter's Chunky Country Vegetable Soup
200g serving Baxter's Chunky Smoked Bacon & Three Bean Soup
200g serving Baxter's Healthy Chicken & Vegetable Soup
200g serving Baxter's Healthy Italian Bean & Pasta Soup
300g Waitrose Tomato & Basil Fresh Soup, 600g pot
300g Co-op Carrot & Coriander Fresh Soup
200g serving Baxter's Healthy Autumn Vegetable with Mild Spices Soup
400g pot Morrison's M Kitchen Fresh to Go Tomato & Basil Soup
208g M & S Count on Us Carrot & Butterbean Soup, 415g can
200g Sainsbury’s BGtY Moroccan Chickpea & Spinach Soup
300g serving Sainsbury's Cream of Vegetable Fresh Soup
200g serving Asda Chosen by You Vegetable Soup, 400g can
200g serving Baxter's Healthy Puy Lentil & Tomato Soup
200g serving Sainsbury’s BGtY Tomato & Three Bean Soup, 400g can
200g serving Sainsbury’s Chunky Chilli Con Carne Soup, 400g can
300g Co-op Taste the Season Leek & Potato Fresh Soup
200g serving Co-op Healthier Choice Tomato & Three Bean Soup
300g Co-op Truly Irresistible Tomato & Chilli Soup
300g New Covent Garden Plum Tomato & Basil Fresh Soup
300g New Covent Garden Carrot & Coriander Fresh Soup
208g M & S Chunky Chunky Tomato, Chorizo & Black Eyed Bean Soup
300g Morrison's M Kitchen Creamy Vegetable Fresh Soup
200g Baxter's Deli Squash & Mascarpone with Butter Beans Soup
200g Baxter's Vegetarian Carrot & Butterbean Soup
200g Co-op Scotch Broth, 400g can
400g can Co-op Simply Value Vegetable Soup
200g Baxter's Stay Full Broccoli, Salmon & Watercress Soup
200g Baxter's Stay Full, Beetroot, Tomato & Buckwheat Soup
1 sachet Batchelor's High-Veg a Soup, Country Vegetable, dried
400g can Baxter's Vegetarian Mediterranean Tomato Soup
200g Baxter's Deli Red Pepper & Feta with Black Eyed Beans Soup
200g Baxter's Stay Full Beetroot, Tomato & Buckwheat Soup
200g Baxter's Stay Full Spiced Butternut Squash & Edamame Bean Soup
300g New Covent Garden Leek & Potato Fresh Soup
400g can Waitrose Tomato & Basil Soup
350g pouch Waitrose Parsnip & Ginger Soup
340g pot Sainsbury's Tomato, Basil & Chilli Microwave Soup
300g Asda Chosen by You Carrot, Orange & Ginger Fresh Soup
300g Morrison's M Kitchen Fresh Vegetable & Lentil  Broth
200g Sainsbury's Chicken Curry & Brown Rice Soup, 400g can
200g Sainsbury's Wholewheat Minestrone Soup, 400g can
300g serving New York Soup Co New England Butternut Squash Skinny Fresh Soup
200g serving Sainsbury's Chunky Beef & Dumpling Soup,  canned
200g serving Sainsbury's Mexican Bean Soup,  canned
200g serving Tesco Chicken & Vegetable Meal Soup
300g serving Tesco Finest Beetroot & Horseradish Soup, 600g pot, chilled
400g can Baxter's Favourites Chicken Broth
200g serving Baxter's Vegetarian Garden Pea & Mint Soup
200g serving Baxter's Favourites Pea & Ham Soup
200g serving Baxter's Favourites Scotch Broth Soup
400g can Baxter's Favourites Chicken Broth Soup
300g pouch Look What We Found! North Yorkshire Carrot & Coriander Soup
300g serving New Covent Garden Spiced Chicken & Lentils Soup
300g serving New Covent Garden Souper Green with Italian Basil Pesto Soup
300g serving New Covent Garden Tomato & Vegetables with Laird Lentils Soup
200g serving Sainsbury's Chicken Balti Meal Soup
200g serving Baxter's Healthy Minestrone Soup with Wholemeal Pasta, canned
300g serving Waitrose Love Life Beetroot & Mint Soup, chilled
200g Heinz Farmers Market Garden Pea & Mint Soup
300g serving New Covent Garden Vegetable Soup with Red Split Lentils
300g serving New Covent Garden Slow Roast Tomato & Basil Soup
300g serving New Covent Garden British Chicken & Vegetable Soup with Lentils & Barley
300g serving Creamy Celeriac with Seasonal Root Vegetable Soup
300g serving New Covent Garden Wild Mushroom Soup
200g serving Tesco Healthy Living Three Bean & Vegetable Soup, canned
200g serving Crosse & Blackwell Best of British Leek & Potato Soup, canned
300g serving Sainsbury's Taste the Difference Green Vegetable Primavera Soup
300g serving Aldi Stores Tomato & Basil Fresh Soup
300g serving Marks & Spencer Super Vegetable Fresh Soup



*You have a choice on these * items. Which one you choose will make a slight difference to the nutrient values you are taking on. As an example, the two Healthy Extra choices for Ryvita that are listed are: 2 Dark Rye/Original - this is a Speed Food option (S symbol) or 4 Dark Rye/Original - this isn't a Speed Food. Instead it gives you an extra helping of fibre (FF symbol).

Up to you which one you choose, both are equally good for you!

American Style Roast Beef Hash

Ingredients

• Low calorie oil spray (less than one calorie per spray)
• 1 red onion, finely chopped
• 1 garlic clove, crushed
• 340g boiled potatoes diced
• 340g cooked lean leftover beef, diced
• Salt and pepper
• 4 eggs
• 1 tbsp finely chopped fresh parsley

Method

1. Spray a deep frying pan with low calorie oil spray and fry the onion gently for 8-10 minutes, until soft and golden brown.
2. Add the garlic and diced potatoes and continue frying for about 10 minutes, until they are crisp and golden.
3. Stir in the diced beef and season generously with salt and pepper. Continue frying and stirring occasionally until the hash is heated through.
4. Meanwhile, poach 4 eggs in a pan of barely simmering water, until the white are cooked and firm. Remove carefully with a slotted spoon.
5. Serve the hash sprinkled with chopped parsley with a poached egg on top of each serving.

Bacon Burger with a BBQ Style Relish

Ingredients

• 1 bunch spring onions
• 400g extra lean minced beef less than 5% fat
• 2 tsp freshly chopped parsley
• Salt and freshly ground black pepper
• 2 tbsp freshly chopped chives
• Green salad leaves
• 4 x 60g wholemeal rolls

To make to relish:

• Low calorie cooking spray
• 1 onion, peeled and roughly chopped
• 1 tsp mild chilli powder
• 225g passata
• 3 tbsp sweetener
• 4 tbsp balsamic vinegar
• 1 tbsp Worcestershire sauce
• ½ tsp mustard powder
• Salt and freshly ground black pepper

Method

1. Finely slice the spring onions, place in a bowl with the beef, parsley and seasoning. Combine with your hands and shape into 4 burgers about 10cm in diameter. Cover and chill for 30 minutes.
2. Make the relish. Deseed and chop the pepper, chop the tomatoes, mix with the barbecue seasoning and chives, cover and chill.
3. Place the burgers under a medium/hot grill for 6-7 minutes on each side until cooked through. Add the bacon for the last 5 minutes of cooking. Layer the salad leaves, bacon, burger and relish in the rolls and serve immediately.
4. To make the relish:
   
   Spray a pan with the low calorie cooking spray and sauté the onion and chilli powder over a high heat for 5 minutes until softened.
   
   Stir in the remaining ingredients, bring to the boil and simmer for 10 minutes until thickened. Check the seasoning before serving hot or cold.

SYN FREE

Baked Bean and Cottage Cheese Cakes

Ingredients

• 340g potatoes, peeled and cut into small pieces
• 1 x 200g can baked beans in tomato sauce
• 2 level tbsp fat-free natural cottage cheese
• 2 tbsp freshly chopped parsley
• 2 egg yolks
• 2 spring onions (or 1 Spanish onion), finely chopped
• Salt and freshly ground white pepper
• 1 level tbsp plain flour
• Low calorie oil spray (less than one calorie per spray)

Method

1. Boil the potatoes in a large pan of lightly salted water for about 15 minutes until tender. Drain well and mash them while they are still warm.
2. Add the baked beans, cottage cheese, parsley and egg yolks. Mix well together and then add the spring onions (or Spanish onion) and seasoning to taste. The mixture shouldn’t be too wet.
3. Using your hands, mould the potato mixture into 8 patties, which are approximately 7.5 cm diameter, and dust very lightly with flour.
4. Lightly spray a frying pan with a little low calorie oil spray. Heat and then cook the patties for 3–4 minutes each side. Serve them immediately with some fresh green vegetables or a crisp salad.

1 SYN per serving

Smoked Salmon with Scrambled Eggs

Ingredients

• 57g asparagus tips
• 4 eggs, beaten
• 1 tbsp freshly chopped chives
• Salt and freshly ground black pepper
• 1 tbsp fat-free fromage frais
• 170g smoked salmon
• Lemon wedges, to garnish

Method

1. Cook the asparagus tips in lightly salted boiling water for 3 minutes. drain and keep warm.
2. Mix the beaten eggs with the chives and black pepper to taste. Pour into a non-stick pan and cook over a low heat, stirring all the time, until they are softly scrambled. Remove from the heat and stir in the fromage frais and asparagus tips.
3. Place a piece of smoked salmon on each plate and serve with the scrambled eggs and lemon wedges.

SYN FREE

Summer Berry Porridge

Ingredients

• 35g porridge oats
• 150ml skimmed milk
• 2 tbsp fat free natural yogurt
• A handful of frozen berries, defrosted

Method

1. Make up the porridge as per the packet instructions, using the skimmed milk.
2. Once it’s been warmed up, top it with the yogurt, berries and 1 level tsp runny honey (1 Syn).

Tip: This recipe is Free if you count the skimmed milk as part of your day’s Healthy Extra ‘a’ choice.

Syns per serving: 2.5

Overnight Oats

Ingredients

• 35g porridge oats
• 200g fat free natural yogurt
• Mixed blueberries, strawberries and raspberries

Method

1. Layer the porridge, yogurt and fruit in a jar or bowl. Cover and put in the refrigerator overnight so the porridge absorbs all the yogurt.
2. In the morning stir so all the layers are mixed together and top with more fruit.

Tip: Chef's tip: Swap the berries for other fruits - bananas, kiwis and peach are delicious. You could also swap the fat free natural yogurt for your favourite Free yogurt like peach, raspberry or strawberry.

SYN FREE

Summer Berry Pancakes

Ingredients

• 400g fresh mixed berries (blackberries, blueberries, raspberries and strawberries)

• 1 tbsp sweetener

• Icing sugar, to dust (optional)

• Fat free natural fromage frais, to serve

• Fresh mint leaves, to decorate

For the pancakes

• 150g plain flour

• 1 tbsp sweetener

• Salt

• 4 large eggs, beaten

• 100ml skimmed milk

• 1 tbsp finely grated orange zest

• 1 tsp vanilla essence

• Low calorie cooking spray

Method

1. Place the berries in a bowl with the sweetener and toss to mix well. Leave to stand at room temperature for 20-30 minutes.

1. To make the pancakes, sift the flour into a bowl with the sweetener

1. and a pinch of salt. Mix in the eggs, milk, orange zest and vanilla

1. essence and whisk until smooth.

1. Spray a small frying pan with low calorie cooking spray and place

1. over a high heat. Pour one-eighth of the batter into the pan to coat

1. the bottom, tilting and swirling the pan to spread the batter.

1. Cook for 1-2 minutes or until lightly browned at the base then

1. carefully flip over and cook the other side for 1-2 minutes. Remove

1. from the pan, fold into quarters and keep warm while you make the

1. remaining pancakes.

1. Serve the pancakes with the berries. They’re delicious lightly dusted

1. with icing sugar (1 Syn per level teaspoon) and served with a spoonful

1. of fromage frais and a sprig of mint.

Tip: Top with a dollop of ice cream for a dazzling dessert.

Syns per serving: 3.5

Blueberry Pancakes with Maple Syrup

Ingredients

• 128g pack batter mix
• 3 tbsp granulated artificial sweetener
• 1½ tsp baking powder
• ½ tsp bicarbonate of soda
• 1 egg, beaten
• 350g blueberries
• Low calorie oil spray (less than one calorie per spray)
• 2 level tbsp maple syrup
• 225g each of strawberries and cherries
• 2 Mullerlight Vanilla Yogurts (or vegetarian alternative)

Method

1. Place the batter mix in a bowl with the artificial sweetener, baking powder, bicarbonate of soda and egg and mix well. Slowly beat in 150ml water, then stir in 110g blueberries.
2. Heat a frying pan sprayed with a little Low calorie oil spray. Pour in 3 tablespoons of the batter mixture and fry for 1-2 minutes on each side until puffed and golden. Keep warm while making 7 more.
3. Place the pancakes on a warmed serving plate, drizzle with maple syrup and serve warm with freshly sliced strawberries, cherries, the remaining blueberries and a spoonful of yogurt.

SYNS: 7.5 per serving

Baked Vegetable Frittata

Ingredients

• Low calorie oil spray (less than one calorie per spray)
• 8 spring onions, finely sliced
• 2 garlic cloves, peeled and crushed
• 1 red chilli, deseeded and finely chopped
• 6 tbsp drained and finely chopped bottled roasted red peppers
• 200g can sweetcorn kernels, drained
• 200g fresh or frozen peas
• 6 eggs, beaten
• 4 tbsp finely chopped fresh flat-leaf parsley
• 250g cooked macaroni
• Salt and freshly ground black pepper

Method

1. Preheat the oven to 180°C/160°C Fan/Gas 4. Spray a medium-sized ovenproof flan or pie dish with low calorie oil spray.
2. Place all the ingredients in a large bowl and mix to combine. Season well and transfer to the dish.
3. Place in the oven and bake for 25-40 minutes or until the eggs have set and the frittata is golden brown.
4. Remove from the oven and stand for 15-20 minutes. Cut into wedges and serve with a crisp green salad.

SYN FREE

Tuna and Bean Salad

Ingredients

• 400g canned butter beans, drained
• 225g canned tuna in brine, drained
• 1 red onion, thinly sliced in rings
• 3 tbsps chopped parsley
• Salt and ground black pepper
• A few crisp salad leaves

For the Dressing:

• 2 tbsps fat-free French style dressing
• Juice of ½ lemon
• 1 ripe tomato, skinned, deseeded and chopped

Method

1. Put the butter beans in a large bowl. Cut the drained tuna into chunks and mix into the beans with the red onion and parsley. Season to taste with salt and pepper.
2. Mix all the dressing ingredients and pour over the tuna and beans. Toss gently together until everything is glistening with the dressing.
3. Arrange the salad leaves on 4 serving plates and pile the bean and tuna salad on top. Sprinkle with more parsley, if wished.

SYN FREE

Curried Meatballs (Kofta Curry)

Ingredients

• 700g extra-lean minced beef less than 5% fat
• 2 tsp peeled and finely grated ginger
• 2 garlic cloves, peeled and crushed
• 2 tsp crushed fennel seeds
• 1 tsp ground cinnamon
• 1 tsp mild or medium chilli powder
• Salt and freshly ground black pepper
• 1 tsp tumeric
• 2 tbsp medium curry powder
• 500ml carton passata
• ¼ tsp artificial sweetener

To Serve

• Fat-free natural yogurt
• Chilli powder
• Mint leaves

Method

1. Place the minced beef in a mixing bowl along with the ginger, garlic, fennel, cinnamon and chilli powder. Season and, using your hands, mix thoroughly until well combined. From the mixture into small, walnut-sized balls and set aside.
2. Place the tumeric, curry powder, passata and sweetener in a medium saucepan and bring to the boil. Reduce the heat to a simmer, season well and carefully place the meatballs in the sauce. Cover and cook gently for 15-20 minutes, turning the meatballs occasionally, until they are cooked through.
3. Remove from the heat and serve drizzled with fat-free natural yogurt, sprinkled with a pinch of chilli powder and garnished with fresh mint leaves.

SYN FREE

Bubble and Squeak 'Burgers'

Ingredients

• 900g floury potatoes
• 200g cabbage
• 6 spring onions
• 1 egg yolk
• Salt and freshly ground black pepper
• Low calorie oil spray (less than one calorie per spray)
• 4 tomatoes
• 4 eggs
• 2 x 400g cans baked beans

Method

1. Peel and roughly chop the potatoes and boil until tender. Meanwhile, shred the cabbage and finely slice the spring onions. Drain and mash the potatoes and mix with the cabbage. Allow to cool before adding the spring onions and egg yolk. Stir to mix, season and chill until needed.
2. When ready to cook, preheat the oven to 220°C/200°C Fan/Gas 7. Divide the potato mixture into eight portions and shape each one into a patty. Place on a baking tray sprayed with low calorie oil spray and bake for 20-25 minutes, or until slightly browned.
3. Meanwhile, halve the tomatoes and fry along with the eggs in low calorie oil spray. Heat the baked beans in a pan. Serve the bubble and squeak cakes with the tomatoes, eggs and beans

SYN FREE

Bubble and Squeak with Butternut Squash

Ingredients

• 500g butternut squash, peeled and diced
• 450g potatoes, peeled and diced
• 200g savoy cabbage, shredded
• A bunch of spring onions, trimmed and sliced
• Low calorie oil spray (less than one calorie per spray)

Method

1. In a large pan, cook the butternut squash in boiling water for 15 minutes, then add the potatoes the pan for 5 minutes, and then add the cabbage, cook for another 10 minutes, and drain
2. Place the cooked butternut squash, potatoes and cabbage in a bowl with the spring onions and mash well. Using your hands shape the mixture into cakes or use moulds.
3. Heat a non-stick frying pan sprayed with low calorie oil spray, and cook for 10 minutes on a medium heat on both sides. Remove from the pan and serve immediately.

Tip: As an alternative, cook the cakes in the oven instead of frying, or grill to crisp them. You could also cook as one large ‘cake’ in a non-stick baking tin and serve cut into wedges.

SYN FREE

Squid (Calamari) Salad

Ingredients

• 600g small squid
• Juice of 1 lemon
• 2 tbsps finely chopped parsley
• 1 small bunch chives, snipped
• 1 tbsp olive oil
• Salt and freshly ground black pepper
• 1 red pepper
• 1 yellow pepper
• 1 garlic clove, crushed

Method

1. Prepare the squid by washing them under cold running water and patting dry with kitchen paper. Holding the head in one hand and the body in the other, pull them apart. Cut off the tentacles and throw away the head. Remove and discard the transparent bone inside the body sac and pull off the pinkish-mauve membrane. Cut the body sac into thin rings, and seperate the tentacles.
2. Drop the rings and tentacles into a pan of boiling water and cook for about 5 minutes, until tender but still firm. Remove and drain.
3. Put the squid in a serving bowl and sprinkle with lemon juice. Add the parsley, chives and olive oil. Mix together gently and leave to cool, then season to taste with salt and pepper.
4. While the squid is cooling, grill the red and yellow peppers under a preheated grill, turning occasionally, until charred. Peel off the skins and remove the seeds and cores. Cut the flesh into strips.
5. Mix the grilled pepper strips into the squid salad with the crushed garlic. Serve at room temperature as a summer starter.

SYN FREE