Air fryer roast dinner

 Forget turning on the oven to cook the big Sunday meal – make the main elements in an air fryer. Use a microwave to heat the gravy rather than on the hob.

Ingredients

    2-3 medium potatoes, peeled and cut into quarters

    3 tsp vegetable, olive or rapeseed oil

    1 large or 2 small chicken breasts, skin-on

    3 medium carrots, peeled and cut into batons

    100g frozen peas

    gravy, to serve

Method

    STEP 1

    Soak the potatoes in water for 30 mins, then drain and rinse. Heat the air fryer for 2 mins. Dry the potatoes thoroughly, then put in a bowl, drizzle over 1 tsp of the oil and season with salt and pepper. Using your hands or a spoon, coat the potatoes in the oil, then put into the air fryer basket, in one layer if possible. Cook for 10 mins at 190C.

    STEP 2

    Meanwhile, coat the chicken in another 1 tsp oil and season with salt and freshly ground black pepper. Once the potatoes have been in for 10 mins, move them to the sides and lay the chicken in the centre of the basket. Cook for 10 mins.

    STEP 3

    Coat the carrots in the remaining oil. After the chicken has cooked for 10 mins, remove it from the basket and add the carrots, mixed in with the potatoes, then move both to the sides and put the chicken back into the centre. Cook for 10-15 mins, still at 190C. At this point, the chicken should be cooked – check by inserting a knife into the thickest part and checking the juices run clear. Alternatively, a meat thermometer should read 70C. If it’s not quite done, cook for a further 5 mins. Remove the chicken and rest it under a piece of tented foil.

    STEP 4

    Put the peas in a small ovenproof dish or mug with 2 tbsp water and cover with foil to prevent any moisture escaping. Put in the air fryer basket where the chicken was and cook for a final 10 mins at 190C. The potatoes should be golden and crisp, the carrots tender and the peas warmed through. Slice the chicken breast and serve with the vegetables and gravy.

By Samuel Goldsmith

Banana oat pancakes

 Make our healthier pancakes using rolled oats and banana for natural sweetness. Serve with a dollop of creamy yogurt and fresh fruit.

Ingredients

    125ml oat milk

    2 eggs, separated

    1 small banana

    100g rolled oats

    2 tsp baking powder

    few drops of vanilla extract

    oil, we used avocado oil spray

    low-fat yogurt and fruit to top

Method

    STEP 1

    Put the oat milk, egg yolks, banana, oats, baking powder and vanilla in a blender and process to as smooth a mixture as you can get. Whisk the eggs whites until they hold stiff peaks. Whisk 1-2 tbsp of the whites into the batter, then fold in the rest.

    STEP 2

    Heat a non-stick pan over a medium heat and spray with a whisper of oil, pour about 2 tbsp of batter into the pan and cook for 1-2 mins, until the base sets and bubbles appear all over the top. Flip and cook the other side for a minute. Repeat in batches, making sure the top looks dryish before attempting the flip, or the centre will collapse.

By Lulu Grimes

Healthy chicken pasta bake

 Try this healthy chicken pasta bake with peppers, courgette and ricotta for a nutritious midweek dinner. It’s sure to be a hit with everyone.

Ingredients

    300g wholemeal penne

    2 tsp olive oil

    2 peppers (we used 1 yellow and 1 orange), deseeded and chopped

    1 large courgette (160g), coarsely grated

    3 large garlic cloves, finely grated

    500g carton passata

    1 tbsp smoked paprika

    1½ tsp vegetable bouillon powder

    1 tsp chilli powder (optional)

    25g Kalamata olives (about 8), sliced

    400g chicken breasts (2 large), cut into pieces

    large handful of basil, chopped, plus extra to serve

    100g ricotta

    20g finely grated mature cheddar

Method

    STEP 1

    Cook the pasta following pack instructions. Heat the oven to 180C/160C fan/gas 4.

    STEP 2

    Meanwhile, heat the oil in a large pan over a medium heat and fry the peppers for 8 mins, stirring until they start to soften. Add the courgette and garlic, stir for a few minutes more, then tip in the passata and stir in the smoked paprika, bouillon, chilli, if using, and olives. Simmer for 3-4 mins.

    STEP 3

    Drain the pasta, reserving the pasta water. Tip the pasta into the passata mixture along with the chicken, half a mug of the pasta water and the basil. Stir together well, then tip into baking dish.

    STEP 4

    Mix the ricotta in a bowl with 5 tbsp of the pasta water and spread across the top of the pasta. Sprinkle over the cheddar, then bake for 35 mins. Scatter with a few extra basil leaves, if you like, and serve.

By Sara Buenfeld

Turmeric latte

 Making your own turmeric latte is easy with our recipe. Whizz together and benefit from the anti-inflammatory and antioxidant effects from the curcumin.

Ingredients

    350ml almond milk (or any milk of your choice)

    ¼ tsp ground turmeric

    ¼ tsp ground cinnamon

    ¼ tsp ground ginger

    ½ tsp vanilla extract

    1 tsp maple syrup

    grind of black pepper

Method

    STEP 1

    Put all the ingredients in a saucepan and whisk constantly over a gentle heat, ideally with a milk frother if you have one. Once hot, pour into mugs and sprinkle with a little more cinnamon to serve.

By Sophie Godwin

Pork & squash goulash cobbler

 Combine pork with squash and mushrooms in this hearty low-calorie meal for two. If you add the cabbage to serve, it counts as five of your 5-a-day.

Ingredients

    1 tsp olive oil

    250g lean pork fillet, trimmed of any visible fat and cut into chunks

    3 celery sticks, chopped (160g)

    160g butternut squash, peeled and cut into cubes

    1 green pepper, deseeded and diced

    100g button mushrooms, stalks pulled out, and large ones halved

    ½ tsp caraway seeds, plus a pinch for sprinkling

    2 tsp smoked paprika

    1 tsp vegetable bouillon powder

    2 tbsp tomato purée

    2 garlic cloves, finely grated

    160g cooked cabbage, to serve

For the cobbler topping

    100g spelt wholemeal flour

    2 tsp baking powder

    1 tsp olive oil

    100g pot natural yogurt

    drop of milk, to glaze (optional)

Method

    STEP 1

    Heat the oil in an ovenproof non-stick pan, then stir-fry the pork for 5-7 mins until it starts to brown. Tip in the celery, squash, pepper and mushrooms with their stalks, then cook for a few minutes more.

    STEP 2

    Stir in the caraway and paprika, then pour in 350ml boiling water, the bouillon, tomato purée and garlic. Cover the pan and simmer for 20 mins until the veg is tender, then remove the lid and simmer for another 5 mins to reduce a little.

    STEP 3

    Heat the oven to 220C/200C fan/gas 7. For the cobbler topping, put the flour in a bowl and stir in the baking powder. Combine the oil and yogurt, then stir that into the flour. Bring the mix together into a dough using a cutlery knife. Knead very lightly on a clean work surface, then form into a sausage shape about the width of a large cucumber. Slice evenly into six rounds and arrange on top of the goulash. Brush with a little milk to glaze, if you like, and scatter over a pinch of caraway seeds. Bake for 15-20 mins until golden and cooked – you can tell by lifting one to see if the mixture has set beneath. Serve with the cooked cabbage on the side, if you like.

By Sara Buenfeld

Breakfast egg wraps

 Enjoy these protein-rich egg wraps filled with mushrooms and tomatoes for a quick, filling and healthy breakfast. It provides iron, folate and fibre.

Ingredients

    500g pack closed cup mushrooms

    4 tsp rapeseed oil, plus 2 drops

    320g cherry tomatoes, halved, or 8 tomatoes, cut into wedges

    2 generous handfuls parsley, finely chopped

    8 tbsp porridge oats (40g)

    10 eggs

    4 tsp English mustard powder made up with water

Method

    STEP 1

    Thickly slice half the pack of mushrooms. Heat 2 tsp rapeseed oil in a non-stick pan. Add the mushrooms, stir briefly then fry with the lid on the pan for 6-8 mins. Stir in half the tomatoes then cook 1-2 mins more with the lid off until softened.

    STEP 2

    Beat together the eggs really well with the parsley and oats. Heat a drop of oil in a large non-stick frying pan. Pour in a ¼ of the egg mix and fry for 1 min until almost set, flip over as if making a pancake. Tip from the pan, spread with a quarter of the mustard, spoon a ¼ the filling down the centre and roll up. Now make a second wrap using another ¼ of the egg mix and filling. If you're following our Healthy Diet Plan, save the rest for the following day.

By Sara Buenfeld

Lemon & yogurt chicken flatbreads

 Make these family-friendly chicken wraps with lemon, garlic and cinnamon marinade on a barbecue if the sun is shining. Serve in flatbreads with yoghurt.

Ingredients

    2 skinless chicken breasts, cut into strips

    1 lemon

    1 tsp dried oregano (optional)

    1 garlic clove, crushed

    pinch of cinnamon

    1 tbsp olive oil

    4 flatbreads

    4 tbsp Greek yogurt

    ¼ red pepper, finely chopped

    1 Little Gem lettuce, finely chopped

Method

    STEP 1

    Put the chicken in a bowl. Pare strips of zest from the lemon using a vegetable peeler, then juice the lemon too. Add the peel and half the juice to the chicken, along with the oregano (if using), garlic, cinnamon and oil. Mix well, cover and chill for an hour. The lemon juice will start to ‘cook’ the chicken, so don’t leave for longer.

    STEP 2

    Heat the barbecue. If you are using coals, wait until they turn white. If you are indoors, heat a griddle pan. Thread the chicken strips onto a couple of metal skewers to stop them falling through the grate (you don’t need to do this for the griddle), then grill for a couple of mins each side. The strips will cook through quickly so don’t leave them too long. Season if you like.

    STEP 3

    Warm the flatbreads on the edge of the barbecue (or on the griddle) for a minute, then transfer them to plates and spread each with ½ tbsp yogurt. Divide the chicken strips between them, then dot on the remaining yogurt and sprinkle over the pepper and lettuce. Fold or roll the flatbreads to eat.

By Lulu Grimes