Our nutritionists have created recipes to help use basic store cupboard ingredients that are healthy. They are also quick and easy and can be done with basic kitchen equipment with little cooking experience.
We hope they will provide some inspiration where you can add and change the ingredients you have available in your cupboards, fridges and freezers.
Each recipe has nutritional traffic light information and have been reformulated to only include green and amber fat, sugar and salt nutritional content. Read here if you would like to learn about the traffic light labelling or watch Professor Alex Johnstone’s video below.
- Breakfast Recipes
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Research has shown that breakfasts are often skipped in the UK and this has been linked to obesity. Skipping breakfast often leads to snacking on foods that are high in sugar and fat. Having a nutritious breakfast means you feel 'fuller' and less likely to seek out those unhealthy snacks. Avoid high sugar and high fat breakfast options and try these delicious breakfast recipes below.
- Potato Pancake with Poached Eggs
- Smoothie
- Apple and Cinnamon Porridge
- Peanut Butter and Berry Overnight Oats
- Banana and Blueberry Breakfast Muffins
- Banana Pancakes
- Mexican Eggs on Toast
All breakfast recipes as a pdf
- Lunch Recipes
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Below are seven lunches for seven days so you don't need to have that sandwich and crisps at lunch time anymore. We hope they provide inspiration for a quick, tasty and nutritious lighter meals using basic storecupboard ingredients that can be changed or substituted.
It's important to take time to sit and enjoy your lunch, as having a well-balanced lunch can help you achieve a third or your nutritional requirements. A regular eating pattern can also help you consume less snacks. The hungrier we are the poorer our decision-making on what we choose to eat. Also remember to include fluid throughout the day, aim to drink 6 to 8 cups/glasses of fluid a day
- Pea and Pesto Soup
- Mackerel Pate
- Homemade Beans and Toast
- Pitta Pizzas
- Baked Potato and Tuna
- Mixed Pepper Tortilla
- Lentil Soup
All lunch recipes as a pdf
- Dinner Recipes
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Below are seven dinners for seven days. We hope they provide some help and inspiration when all you have are basic store cupboard ingredients. They can be cooked quickly and with little effort while still delivering a tasty meal that will nourish our bodies and our minds.
To help maintain our health it is best to have meals that include essential food groups: fruit and vegetables; carbohydrates – bread, potatoes, cereals; protein – beans, pulses, fish, eggs, meat; milk and dairy; and lastly oils and spread.
- Baked Vegetable Risotto
- Tuna and Tomato Pasta
- Vegetarian Bean Chilli
- Vegetable Curry
- Stir-fry Vegetable Pasta
- Homemade Vegetable Pizza
- Stovies
All dinner recipes as a pdf
- Healthier 100kcal Snacks
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We all like snacks but it is best to be mindful of why we are snacking and if we do want a quick bite then think what we could choose. We are used to building our meals around the main food groups; fruit and vegetables; carbohydrates – bread, potatoes, cereals; protein – beans, pulses, fish, eggs, meat; milk and dairy; and lastly oils and spread.
Why don’t we do the same for our snacks rather than our usual biscuits, cakes, chocolate, sweets and crisps. These are fine as an occasional treat rather than a daily snack as they are usually high in sugar, fat and salt which can affect our health.
Therefore, to help us as we are all stuck at home, reaching for the biscuit box, we’ve created some alternative healthier 100kcal snacks that taste great, contribute to your ‘5-a-day’ and help maintain a balanced healthier diet.
- Vegetable ’fake’ Pakora
- Toast and Banana
- Brazil Nuts
- Raspberry Smoothie
- Sweet Potato Pizza Bites
- Homemade Hummus and Cucumber Crudities
- Fruit and Yoghurt
- Fried Okra Slices
- Fruity Flapjack
- Boiled Egg
All 100kcal snack recipes pdf
It would be great to see what we are all cooking and eating
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