Your Healthy Lifestyle Journey - Health Trainers
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Your Healthy Lifestyle Journey
Developing a
healthier lifestyle Questions
of the week
Fill up with fibre Have you started
developing healthier
eating habits? Are you
Eating food with lots of fibre will checking your calorie
help you feel fuller for longer, so intake 1,400 women,
you’re more likely to stick to your 1,900 men?
calorie limit.
FOOD WITH FIBRE
6 apricots 4g 200g new potatoes 3g
1 medium orange 3g 30g of chickpeas 1.5g
1 medium apple 2g 135g of sweetcorn 2g
2 slices of wholemeal bread 4.2g 165g of baked beans 5g
1 medium jacket potato 5g 220g of brown spaghetti 8g
90g of peas 4g 180g of brown rice 1.5g
90g of spinach 2g 1 large wholemeal pitta bread 5g
TOP TIPS: PORTION CONTROL
Weigh your food Eat on a smaller plate Drink a glass of water
with every meal
Healthy notes
PILLOW WORKOUT
Repeat 5 times - Rest for up to 2 minutes between sets
Getting active Questions
of the week
Tips to build activity into Did you track your calories
your daily routine, raise this last week? Are you
planning 150 minutes of
your heart rate and burn exercise per week?
more calories
Walk more Exercise at work
Walking is one of the easiest and Exercise before or after work or during
most effective ways of increasing your your lunch break. Your workplace may
activity. Find a walking pal or join a have a gym or you may have access to
walking group. a swimming pool or squash courts.
Ditch the car Be realistic
If you need to drive to work, try to park Remind yourself that you want to
further away from your destination become more active because it’ll help
and walk the rest of the way. you become healthier and lose weight.
It’s a crucial component of your 12
Take the stairs week journey.
Walk up and down stairs and
escalators instead of taking the lift, or Schedule it
get off the lift a few floors early and Plan your exercise at the start of the
use the stairs. week and put it in your diary. Planning
in advance when, how and where you
Green fingers will exercise will increase your chances
Gardening can provide a good of making physical activity a normal
workout. You could also add a social part of your lifestyle. Even simple
element by getting an allotment. approaches like laying out your running
kit or packing your gym bag the night
Active travel before can help.
Cycle or walk part, if not all, of your
journey to work. Get off public transport. Phone a friend
Find a friend or a relative to exercise
with, or perhaps join a group or club.
A workout buddy can provide feedback,
support and entertainment- they also
put pressure on you to turn up!
TOP TIPS: GETTING ACTIVE
1 2 3
Keep strong to improve Movement releases feel Plan your exercise at
posture, strength, good hormones which the beginning of the
balance and help motivates you to eat week and tick it off
prevent falls better once achieved
CARDIO LIGHT WORKOUT
Level 1: 3 sets / Level 2: 5 sets / Level 3: 7 sets / Rest up to 2 mins
Questions
Labels of the week
Did you manage 150 minutes
• Read the ingredients. Everything that goes into
your food will be listed in weight order from of exercise last week? Can
biggest to the smallest. you set yourself a small goal
• Check out nutrition information. The most to achieve this week?
important ones to look at are total fat,
saturated fat, sugar and salt – these are the
“big four”
• Reduced fat or low-fat versions of foods aren’t Top tips for
always the healthiest options. Sometimes
manufacturers replace fat with sugar, which understanding food
isn’t a healthier choice. and drink labels
• Spot hidden sugars. Anything ending in Measure out the
‘ose’ such as fructose, glucose, dextrose recommended portion
and maltose all mean sugar. Also fruit juice i.e. 40g of cereal
concentrate, nectar and syrup are all in
connection to sugar. A smoothie can contain
• Alcohol can have damaging effects on your 3 portions per bottle
health as well as adding sugar and calories to
our diets. Watch out for
misleading packaging
• Get in the habit of checking the energy
content of the products you eat. Calories are
either displayed on the front or the back (Kcal)
of packaging
Imagine if fruit and
Veg had labels. Would
you be more likely to
grab them?
TEXT LOW MEDIUM HIGH
Colour Code Green Amber Red
> 3.0g to < > 21g/
Fat < 3.0g/100g > 17.5g/100g
17.5g/100g portion
> 1.5g to < > 6.0g/
Saturates < 1.5g/100g > 5.0g/100g
5.0g/100g portion
> 5.0g to < > 27g/
(Total) Sugars < 5.0g/100g > 22.5g/100g
22.5g/100g portion
> 0.3g to < > 1.8g/
Salt < 0.3g/100g > 1.5g/100g
1.5g/100g portion
SOFA WORKOUT
Repeat 3 times - Rest for up to 2 minutes between sets
Questions
Super Snacks of the week
If you’ve increased your activity levels, Did you achieve the small
you may feel like a snack or two to goal you set yourself
keep you going between meals. There’s last week? How will you
actually nothing wrong with snacking if manage stress this week?
you’re hungry but avoid grazing.
A healthier snack will help you beat your
cravings and keep your energy levels up between
meals. Our 100-calorie healthier snacks will Did you know?
help you keep on top of your calories and keep
temptation at bay. Some people need a
snack between meals to
• 2 tbsp tzatziki and
maintain energy levels,
100-calorie snacks cucumber sticks especially if they are very
Try these 100kcal snacks; active.
round figures are simple • 3 cups air popped plain
to track: popcorn
Choosing fruit or
• 3
rye crispbreads with • 1 thin slice wholemeal
toast with 1 teaspoon vegetables instead of
1 tablespoon of crisps, chocolate and
reduced fat soft cheese of peanut butter
• 1 cup of low calorie
other high-calorie snacks
• 2
tbsp of salsa and will help you replace lost
carrot sticks instant hot chocolate.
energy without putting
• 3
tbsp reduced fat For more ideas, read 10
surprising 100 calorie on weight.
hummus and celery
sticks snacks at nhs.uk/100-
calorie-snacks
TOP TIPS: SUPER SNACKS
1 2 3
Super soups: soups Super swaps: swap Be label savvy: green
are filling, tasty and crisps for low calorie (GO), amber (WAIT),
can be low in fat. vegetable crisps or red (STOP).
Batch cook, store and rice cakes, chocolate
use for lunches. for dates, fizzy drinks
for diet versions.
Healthy notes
THE ABS WORKOUT
Level I: 3 sets Level II: 5 sets Level III: 7 sets
2 minutes rest
Questions
Don’t drink your calories of the week
Did you have stressful
Beware of hidden calories in the periods this week and
drinks you love! how did you deal with
Hydration is key, it’s needed for brain function them? Can you make
and all the metabolic functions in the body. subtle changes to burn
Drink water when you get a craving or a slump & more calories (get off the
before every meal to help you feel fuller. Green bus a stop or two early)
tea, redbush, herbal teas are great. If you are
missing fizzy drinks, try kombucha, or steep a
herbal tea bag in sparkling water. Camomile at
night is a great alternative to hot chocolate to
help you unwind and sleep well.
Drink Swaps
• S wap a pina colada
Coffee Fizzy drinks for a mojito and save
Getting a caffeine fix Lemonade or cola is not 326kcal.
could give you 193kcal only bad for our teeth but • Swap a pint of lager for
or more in one hit if you it can provide 140kcal in larger shandy and save
opt for cappuccino or a just one can. Switch to
100kcal.
mocha. Switch to black or diet versions and think of
white coffee instead. it as a one off treat. • Swap double rum &
coke for single vodka,
Fruit juice an smoothies lime and soda and save
you might feel virtuous guzzling these but watch 107kcal.
out. A small glass of cranberry or apple juice racks • Swap a large glass of
up nearly 100kcal and a small 250ml yoghurt based white wine for a white
smoothie can be about 136kcal. Go for fruit only spritzer with soda and
smoothies instead. Although fruit juice counts toward save 35kcal.
your five-a-day.
TOP TIPS: DON’T DRINK YOUR CALORIES
Know your alcohol units: 14 units per week for both men and women,
1 spread out over 3 days or more with drink free days as well.
Drink swaps: pint of larger for a shandy (save 100kcal), glass of white
2 wine for white wine spritzer and soda (save 35kcal), latte for a white
coffee saves 150cals.
3 Cut down sugar in hot drinks.Healthy notes
SEATED BOXER WORKOUTWeight Loss Plateau Questions of the week
Did you try a new
Calorie Creep breakfast, how was it?
One of the most common reasons for What can you do to re-
weight loss slowing is that your calorie boot your weight loss?
intake can start to creep up again over
time. Check your portion sizes haven’t
increased and make sure your calorie
counting is accurate.
Calorie burn league table
Be strong The more energetic the
Muscles are very good at burning activity, the more calories
calories. Regular muscle strengthening you burn. As a guide, here’s
activities, including heavy gardening and what someone weighing 70kg
weightlifting, will give your weight loss a would burn in 60 minutes:
boost.
• b
risk walking (3.5mph):
266kcal
Reboot your motivation • breaststroke: 700kcal
If your motivation is flagging, think back • badminton: 315kcal
to the start of the programme and your • cycling: (12mph): 560kcal
reasons for losing weight. Also ask friends • running (6mph):700kcal
and family for support. • park football: 490kcal
• aerobics class: 455kcal
• yoga (hatha):175kcal.
Take the week 6 MOT test
It’s time to take stock of your progress and highlight any problems. Are you:
Carefully recording all calories? Exercising 150 minutes a week?
Weighing food when cooking? Getting your 5 a day?
Watching your drinking? Having breakfast every day?
Reading food and drink labels?
If you didn’t tick all the boxes then think about why and find a fix.TOP TIPS: WEIGHT LOSS PLATEAU
1 Ways to get fit for free! (walking, cycle, skipping)
It’s not all about weight, think of other benefits you’re feeling to
2 help through that weight loss plateau.
3 Organisation is key, fail to prepare, prepare to fail.
1&1 WORKOUT
1 minute for each exercise then, 1 minute rest after each
exerciseQuestions
Eating out of the week
Did you have a meat free
When in Blighty day in the last week?
British favourites such as fish and chips, pub How will you reward
meals and traditional breakfasts can easily yourself in the next week?
blow your calorie budget. Avoid fried foods,
ploughman’s lunch and pastry- based foods such
as Cornish pasties and steak and kidney pie. Thin
cut chips and roast potatoes are also a no-no.
Instead, try lean meat, grilled salmon or white
fish. And for side dishes, stick to jacket potatoes,
steamed vegetables and salad.
Healthier
side dishes
Restaurant tips Fill up on veggie sides.
If cooked, go for steamed
• B
anish the buffet, it’s hard to control your or boiled. A portion is 80g
portion size at an all you can eat buffet. It’s a for your 5 a day.
real test of willpower and the food tends to be
less than healthy. The solution? Avoid them • Broccoli
completely! • Mixed leaf salad
• Carrots
• O
rder less: there’s no need to cry off takeaways • Beans
when trying to lose weight, but portion control • Mushrooms
is key. Try to avoid ordering more food than • Kale
your need. • Watercress
• P
lain and simple: steer clear of creamy sauces • spinach
and meals with lots of cheese. • cabbage
TOP TIPS: EATING OUT
1 Stick to one course.
2 Downsize your portions (starter and a side rather than a main?)
Eat slower and take in the atmosphere (pop your cutlery down
3 between each mouthful)Healthy notes
100 CALORIE WORKOUT
Exercise should not be uncomfortable. If you feel discomfort at any stage, stop
the exercise straight away and seek medical assistance if necessary.
• A lways consult your doctor before • F ollow the exercises in order, only choosing
starting an exercises programme. the ones you feel comfortable with.
• This is especially important if you are • Throughout all the exercises, ensure that
new to exercise, suffer from heart your back remains straight with your
disease, high blood pressure, chest, back head up and that your shoulders are
or joint problems or are at all worried back and relaxed.
about your health. • Breath smoothly and regularly, NEVER
• Before you start these exercises, it is HOLD YOUR BREATH!
a good idea to go for a gentle walk or • By repeating each exercise 20 times,
march on the spot to warm your muscles this workout should take you 20-30
up a little. minutes. Exercising for 20-30 minutes
at a low to moderate intensity will use
approximately 100 calories.
Warm up
The warm-up is designed to safely and gradually get the body ready for exercising.
You should always warm-up before starting any exercise programme to help prevent injury.
Front toe taps Back toe taps Side toe taps Heel digs
Start with the feet, Start with the feet, Start with the feet Start with the feet
hip width apart. hip width apart. side by side. Point hip width apart.
Point your toes and Face forwards and your toes and tap Tap your heels in
tap in front of you, tap your toes to to the side of you, front of you, one at
one at a time. the back of you, one at a time. a time.
one at a time.100 CALORIE WORKOUT
Shoulder shrugs Neck turns
Arms by the side of the body, shrug the Keeping the shoulders facing straight
shoulders upwards towards the ears and ahead. Slowly turn the head towards
then back down again. Try to keep your the right. Hold for several seconds and
head still while you do this, so all the return to the middle position before slowly
movement comes from your shoulders. turning the head to the left. Only move
your head as far as is comfortable and
never jerk your head.
Main workout
All these exercises should be done gently and slowly, following a warm-up. Never be
tempted to bounce or jerk your body into position. Start with as few, or as many exercises
as are comfortable.
Marching on Wall press ups Sit-stand-sit Knee raises
the spot Stand with feet From the sitting Start with a steady
Start with a gentle, shoulder width position with feet even pace, lift
even pace and apart, not too far shoulder width knees one at a
gradually quicken away from the apart slowly stand time towards waist
your steps as you wall. Keeping the upright, using height.
warm up. Aim to back straight, your hands to help
lift the leg well off bend the arms to you if necessary.
the floor and swing 90degrees and Return to sitting
your arms as you push to return position. This is an
march. Keep going to start position. excellent exercise
until you feel your Do not fully lock for strengthening
heart rate start to your elbows when the legs.
increase, and your straightening the
body warming up. arms.100 CALORIE WORKOUT Arm curls Hamstring curl Step ups Start with the arms close Start with feet hip Step onto and off a low to the side of the body, width apart. Raise heels step or stair. Repeat 10 palms facing upwards, backwards towards times with the left leg with elbows bent at 90º. bottom, bending from the leading, and then with the Slowly curl the forearms knee, one at a time. right leg leading. up towards the shoulders, keeping the elbows tightly against the side of the body. Return to 90º. NB. You can hold a small weight (eg a tin of beans) in each hand to increase the effect of this exercise. Tricep kickback Heel raises Walk Slightly lean forward then Standing with feet slightly Go for a walk. As you raise your elbow to a 90º apart, raise the heels off get fitter increase the angle from the shoulder. the floor, then lower back distance/speed that you Keep your upper arm to standing position. walk so that your heart is stable then move your beating faster and you’re hand backwards, then breathing more heavily return to 90º. than usual.
100 CALORIE WORKOUT Cool down Slowly wind the body down after exercise to relax the muscles. You can also add any of the stretching exercises shown on the sheet. Arm circling Heel raises Toe raises Knee raises Stand with your Starting with the Starting with the With the feet flat feet shoulder feet flat on the feet flat on the on the floor, bend width apart, knees floor, lowly raise floor slowly lift one knee and lift slightly bent. the heels. toes back towards that leg towards Working with both the body. the chest. Return arms together, or to basic sitting with one arm at a position. Keep your time, gently circle back against the the arms, trying chair, and try not to brush the ears to lean forward as with the elbows. you lift your leg. Repeat 10 times backwards and 10 times forward.
100 CALORIE WORKOUT
Leg raise Overhead reach Ankle rotation Chest stretch
From the basic With arms above From the basic Using a wall or
sitting position, the head, slowly sitting position, lift chair for support,
straighten one leg. reach towards the one leg, keeping turn away from
Keep the back of ceiling with the the knee slightly the wall until you
your thigh on the right arm, feeling a bent. Point the feel a pleasant
chair seat whilst stretch in the arm toes to the ceiling. stretch across your
you lift that leg. Try and down the right Slowly rotate chest. Then relax
to keep the knee side of the body. the ankle in a and repeat with
slightly bent at the Then repeat with clockwise and the other arm.
end position. the left arm. anticlockwise
direction.Questions
Getting your veggies of the week
Did you successfully eat
Hide your veggies out healthier? Can you
Sandwich fillings have 2 portions of veg
Lettuce/cucumbers/peppers. with each evening meal
Homemade soups
Onion/garlic/cauliflower/broccoli/peas/celery.
Spaghetti Bolognese
Carrot/onion/peppers/celery.
Day portion sizes
Lasagne
Peppers/onions/carrot/aubergine. A portion of fruit or veg is 80g. Fresh,
frozen, tinned and juiced fruit and veg all
Veggie breakfasts count towards your 5 a day. Use the rough
Spinach/kale/asparagus. guide below to work out whether you’re
eating your 5 a day.
Did you know? • Half a grapefruit
Products carrying a 5 a day • 1 apple
message can be misleading. ‘5 a • 2 plums or satsumas
day’ logos have been appearing • 3 heaped tablespoons of peas,
on food high in sugar, salt and sweetcorn, beans or pulses.
fat such as biscuits and fizzy • 2 broccoli spears, a dessert bowl of
drinks. Always check the label salad leaves.
for the full list of ingredients
A 5 a day portion of dried fruit is around
and look for the department of
30g. This is about one heaped tablespoon
health’s official 5 a day logo.
of raisins.
TOP TIPS: GETTING YOUR VEGGIES
1 Make the most of salads (add colour and texture –avoid creamy
dressings
2 Potatoes are not one of your 5 a day
3 Eat the rainbow (try lots of different veg)Healthy notes
STANDING ABS
repeat 5 times up to 2 minute rest between absBurn some calories Questions of the week
Did you get extra veg in
Did you know? your diet last week? Try
Regular strength exercises, such as weight anything new? Can you
training, push-ups or heavy gardening can boost set an new activity goal
weight loss.
this week?
Strength exercises build muscles and muscles
burn more calories than other body tissue,
including fat, even when you’re not moving.
Stay hydrated Health benefits of exercise
You can lose around one and
a half litres of fluid for every It can make you feel happier!
hour that you exercise; so Exercise has been shown to improve
drink water before, during and your mood and decrease feelings of
after a session. depressions, anxiety and stress.
It helps weight loss!
Warm up & cool down. Exercise is crucial to supporting a fast
Try slow stretches and go metabolism and burning more calories
through the motions of your per day.
sport/activity before starting.
Cool down with stretches. It can help with relaxation and sleep quality!
Regular physical activity whether it’s
aerobic or resistance can help you sleep
Mix it up. better and feel more energised during
Try other sports and exercises
the day.
to reduce the risk of hitting
that plateau.
TOP TIPS: BURN SOME CALORIES
Whatever is stopping you it might not be as much of a barrier as
1 you think. Give it a go.
Exercise is medically proven to reduce the risk of coronary heart
2 disease and stroke by 35%Healthy notes
TRYING TO STAY SANE
Level I: 3 sets Level II: 5 sets Level III: 7 sets
2 minutes restBoost your breakfast and
Questions of the week
avoid comfort eating
What new activity did
you do? Can you try
Filling cereals full of fibre a new breakfast this
These wholegrain cereals will fill you up and keep
week, mix it up?
you feeling full. If you need extra sweetness, add
a chopped banana.
1 Wholegrain wheats
2 Wholegrain raisin wheats
How to avoid temptation
3 Wholewheat biscuits • B
efore eating, ask yourself if
4 Wholegrain oat biscuits you’re really hungry
5 Muesli (unsweetened) • D
on’t store junk food, such
6 Porridge oats (unsweetened). as chocolate and crisps, at
home
• S
tock up on healthier and
Benefits of boosting your lower calorie food for when
breakfasts hunger strikes
• Kick starts your metabolism • K
eep yourself busy so you’re
• Reduces risks of craving and over not always thinking about
eating food
• Most important meals of the day • N
ever shop hungry,
• Keeps you energised all day prepare a shopping list
• Improves your concentration and and stick to it
productivity
• D
on’t ban foods, you will
• Increases your memory capacity
only crave them more
• Consume more vitamins and
minerals
• Keeps your blood sugar levels stable.
TOP TIPS: BOOST YOUR BREAKFAST AND AVOID COMFORT EATING
Porridge is a breakfast hero, oats are low in calories and a good
1 source of fibre.
Keeping a food diary can help to stop or identify triggers of
2 comfort eating.Healthy notes
OFFICE WORKOUT
Level 1: 3 sets Level 2: 5 sets Level 3: 7 sets
Rest between sets for up to 2 minutesQuestions
Managing Stress of the week
& Comfort Eating If you frequently find
yourself feeling frazzled
How to recognise/ identify stress: and overwhelmed, it’s
time to take action
• Sleeping too much or too little to bring your nervous
• Lack of motivation system back into balance.
• Depression or anxiety You can protect yourself
and improve how you
• Lack of concentration
think and feel by learning
• Feeling overwhelmed and emotional how to recognize the
• Feeling irritable or restless signs and symptoms.
• Comfort eating
HOW TO MANAGE STRESS
AND COMFORT EATING:
How stress affects
• Be active, yoga & pilates your eating habits:
• Have some “me time”
Stress can alter your
• Challenge yourself eating habits in two ways,
• Stay social (gym, classes) resulting in under eating
• Avoid unhealthy habits or over eating.
• Keep occupied
When you’re feeling
• Be proactive, listen to music, stressed, your body sends
complete a puzzle or read a book. out a stress hormone.
• Healthy snacks This can make you crave
• Keep hydrated carbohydrates, sugary
• Write lists and fatty foods, because
your brain thinks it needs
• Routine fuel to fight whatever
• Don’t skip meals threat is causing the
stress.Top Tips
1. Don’t be too hard on yourself! Everybody will encounter stress at some
point. Learn to recognize stress and how to overcome this barrier.
2. Review your lifestyle, are you taking on too much? Could something be
passed over to ensure you receive support?
3. Find what works for you to unwind – mindfulness apps and exercises
4. Be aware of your intake – foods and alcohol
5. Be aware that this won’t last! Just because you’re having a bad day
doesn’t mean to say you will have a bad week. If you made a choice
that wasn’t the best, move on. Slip ups happen and that’s okay. Be
aware of that and continue with your journey set.
6. Inform friends and family, they may be able to offer support
and lighten the load.
SEATED YOGA
30 seconds eachHelping you sleep Questions of the week
Did you try something new? Did
If you have difficulty it give you a boost? Can you make
falling asleep, a regular a change to your normal bedtime
bedtime routine will routine to help you settle?
help you wind down
and prepare for bed.
Make sure you wind down
Most adults need between Winding down is a critical stage in preparing
six and nine hours of sleep for bed. There are lots of ways to relax:
every night. By working out • a warm bath (not hot) will help your body
what time you need to wake reach a temperature that’s ideal for rest
up, you can set a regular
bedtime schedule. • W
riting “to do” lists for the next day can
organise your thoughts and clear your
• Keep on track! mind of any distractions.
• Stick to lower calorie • R
elaxation exercises, such as light yoga
eating stretches help to relax the muscles. Don’t
• Keep planning ahead exercise vigorously, as it will have the
• Eat breakfast opposite effect.
• Keep a diary
• Get support from friends • R
elaxation CD’s work by using a carefully
and family narrated script, gentle hypnotic music and
• Stay active sound effects to relax you. Reading a book
• Stay consistent. or listening to the radio relaxes the mind
by distracting it.
If you need more ideas, you can get help
and advice from your GP.
TOP TIPS: HELPING YOU SLEEP
1 Set SMART goals to help with behavioural change
2 Strive for a regular bedtime routine to help with sleep patterns
3 Stick with it- this is a lifestyle change not a diet.Healthy notes
CARDIO CHAIR WORKOUTHealthy Recipes
Ratatouille Spaghetti
Ingredients: Instructions:
1tbs olive oil • Heat oil in a frying pan, add the
½ white onion onions, garlic, courgette, aubergine,
3 cloves garlic and peppers, cook until lightly
1 medium courgette (diced) browned
½ aubergine • Add chopped tomatoes, water,
1 red pepper vinegar and spaghetti, bring to the
400g tin chopped tomatoes boil and then simmer until the pasta
480ml boiled water is cooked and sauce has thickened
1 tsp balsamic vinegar • Stir in the chopped basil and salt and
150g dried spaghetti pepper to taste
1 tbs basil (chopped)
Salt and pepper to taste
Low fat pesto pasta
salad: Serves 2
Ingredients: Instructions:
150g uncooked pasta • Cook the pasta as per packet
4 tbs low fat pesto instructions
Spinach • Before draining the pasta add the
Optional extras: Pine nuts, spinach allowing it to wilt for a minute
green veggies • Drain, reserving a little water
• Add the pasta back to the pan and stir
in the pesto with a small amount of the
reserved water until it is easy to mix.
• Add any optional extras
• 340 cals per servingSpanish Beans with
Tomatoes: Serves 4
Ingredients: Instructions:
1 tbs olive oil • In a large saucepan heat the oil, add
1 onion the onions and fry until translucent but
2 garlic cloves not brown
1 tsp smoked paprika • Add the garlic, paprika and bay leaves,
2 bay leaves fry for a further minute
2 cans butter beans • Add the beans and tomatoes. Stir to
2 cans plum tomatoes break up the tomatoes for a bit and
Salt and Pepper then season with salt and pepper
2 large handfuls of spinach • Simmer for 15 minutes (check
regularly so it does not stick to the pan
• In the last minute stir through the
spinach to wilt
• 125 cals per serving
Smoky Sweet Potato
and Black Bean Burgers:
Serves 4
Instructions:
Ingredients: • Preheat oven to 200c, line a roasting tin
1 small sweet potato • Peel and chop the sweet potato into
1 tsp smoked paprika thin slices, dust with smoked paprika
400g tin black beans or and roast for 30 minutes
kidney beans (drained) • Meanwhile add the beans, cornflour,
4 tbsp cornflour onion, garlic, herbs and spices to a
½ small red onion large bowl
2 garlic cloves • When the sweet potato is cooked add
1 heaped tbs fresh coriander it to the bowl and mash everything
1tsp cumin seeds together – salt and pepper as needed
Salt and Pepper to taste
• Divide into 4 balls and flatten into patty
Wholemeal bread bun
shapes
Lettuce, tomato, cucumber
• Place on the baking tray used earlier and
cook for 30 minutes, turning half way
• Serve in the bun with garnish
• 155 cals per burgerHealthy Recipes
Mushroom Masala:
Serves 4
Ingredients: Instructions:
1 onion • Add the onion, cashew nuts,
2 tbs raw cashew nuts tomatoes, garlic and ginger into a
100g chopped tomatoes blender to make a paste
1 garlic clove • Heat the oil in a pan and fry the
2.5cm piece of ginger cloves, cardamom, cinnamon and bay
2 tbs olive oil leaves until fragrant
4 cloves • Add onion tomato paste and reduce
2 green cardamon pods to a simmer, cover and cook for 15
1 black cardamon pod (use mins until thickened
ground cardamon ½ tsp)
1 cinnamon stick (ground • Add the remaining spices and cook
cinnamon ¼ tsp) for another 5 mins
2 bay leaves • Add the mushrooms and water,
½ tsp mild chilli powder bring to a simmer, simmer until
1 tsp garam masala mushrooms are cooked
250g mushrooms • Season
125ml water • 128 cals per serving
Salt to taste
• Option to add chicken pieces – cals as
per pack.Notes
Notes
Notes
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