GP16:8 Hub

Serves 2
Calories per serving 366kcals 
Ready in  20 minutes

Ingredients 

• 1 baby cos (Romaine) lettuce, washed and leaves torn
• 100g cherry tomatoes, halved
• ½ red onion, diced
• ½ cucumber, cubed
• 1 red pepper, cubed
• 60g green olives, pitted 
• Sea salt
• Black pepper
• 190g tinned tuna in olive oil
• 50g feta cheese
• 2 tbsp red wine vinegar
• Fresh oregano, chopped

Method

1. Place the lettuce, cherry tomatoes, onion, cucumber, red pepper (capsicum) and olives in a large bowl. Season with salt and pepper and toss to combine. Divide and refrigerate half the salad in an air-tight container, for left overs.
2. To the remaining salad, add half the tuna and half the feta. Dress with 1 tbsp red wine vinegar and oregano. Serve and enjoy.

Calories 489 kcals 
Ready in 45 minutes
Serves 4

Ingredients 

• 2 x 400g cans chickpeas
• 2 tsp olive oil 
• 2 tsp ground cumin
• 2 tsp smoked paprika
• 2 avocados, stoned, peeled and chopped
• juice 1 lime 
• small pack coriander, chopped
• 8 wholewheat wraps 
• 1 small iceberg lettuce, shredded
• 150g pot natural yogurt
• 480g jar roasted red peppers, chopped

Method 

1. Heat oven to 220C/200C fan/gas 7. Drain the chickpeas and put in a large bowl. Add the olive oil, cumin and paprika. Stir the chickpeas well to coat, then spread them onto a large baking tray and roast for 20-25 mins or until starting to crisp – give the tray a shake halfway through cooking to ensure they roast evenly. Remove from the oven and season to taste.

2. Toss the chopped avocados with the lime juice and chopped coriander, then set aside until serving. Pile into the wrap, the avocado, lettuce, yogurt, peppers and toasted chickpeas at the table.

• 200g bulgur wheat
• 150g frozen podded edamame (soya) beans
• 2 Romano peppers, sliced into rounds, seeds removed
• 150g radishes 
• 75g whole blanched almonds
• small bunch mint, finely chopped
• small bunch parsley, finely chopped
• 2 oranges
• 3 tbsp extra virgin olive oil

Method 

1. Cook the bulgur following pack instructions, then drain and tip into a large serving bowl to cool. Meanwhile, put the edamame beans in a small bowl, pour over boiling water, leave for 1 min, then drain. Put in a serving bowl with the peppers, radishes, almonds, mint and parsley.

2. Peel one orange, carefully cut away the segments and add to the bowl. Squeeze the juice of the other into a jam jar with the oil. Season well and shake to emulsify. Pour over the salad, toss well and serve.

Calories 533 kcals 
Ready in 40 minutes 
Serves 2

Ingredients 

• 400g cauliflower and broccoli florets
• 2 tbsp olive oil 
• 250g ready to eat quinoa 
• 2 cooked beetroots, sliced 
• Large handful baby spinach 
• 10 walnuts, toasted and chopped 
• 2 tbsp tahini 
• 3 tbsp hummus 
• 1 lemon, 1/2 juiced, 1/2 cut into wedges 

Method 

1. The night before, heat oven to 200C/180C fan/gas 6. Put the cauliflower and broccoli in a large roasting tin with the oil and a sprinkle of flaky sea salt. Roast for 25-30 mins until browned and cooked. Leave to cool completely.

2. Build each bowl by putting half the quinoa in each. Lay the slices of beetroot on top, followed by the spinach, cauliflower, broccoli and walnuts. Combine the tahini, hummus, lemon juice and 1 tbsp water in a small pot. Before eating, coat in the dressing. Serve with the lemon wedges.

Ingredients 

• 2 tbsp olive or rapeseed oil
• 175g halloumi cheese, sliced 
• 500g pumpkin or butternut squash 
• 2 red chillies, seeded and finely chopped 
• 2 tsp cider or balsamic vinegar 
• Small bunch of mint, roughly chopped (optional) 
• 6 eggs, beaten 

Method 

1. Heat half the oil in a large frying pan. Cook the halloumi for 1-2 mins on each side until golden, remove from the pan and set aside. Add the remaining oil to the pan, then cook the squash for about 10 mins, until soft and starting to colour. 
2. Add the chilli and garlic and cook for a further 2 mins. Pour over the vinegar, then put the halloumi back into the pan, scatter over the mint and pour on the eggs. Cook for 5 mins until the base is set.
3. Heat the grill to high. Flash the omelette under the grill for 5 mins until puffed up and golden. Serve immediately or allow to cool and serve cold with a salad if you like. 

Ingredients 

• 125g basmati rice 
• 1 tbsp olive oil 
• 2 garlic cloves, chopped
• 400g cans black beans, drained and rinsed 
• 1 tbsp cider vinegar 
• 1 tsp honey 
• 1 tbsp chipotle paste 
• 100g chopped curly kale 
• 1 avocado, halved and sliced 
• 1 medium tomato, chopped
• 1 small red onion, chopped 

To serve 

• Chipotle hot sauce 
• Coriander 
• Lime wedges 

Method 

1. Cook the rice following pack instructions, then drain and return to the pan to keep warm. In a frying pan, heat the oil, add the garlic and fry for 2 mins or until golden. Add the beans, vinegar, honey and chipotle. Season and warm through for 2 mins.

2. Boil the kale for 1 min, then drain, squeezing out any excess water. Divide the rice between big shallow bowls and top with the beans, kale, avocado, tomato and onion. Serve with hot sauce, coriander and lime wedges, if you like.

Ingredients 

Cauliflower Topping

• 1 lb. cauliflower florets
• 2 tbsp extra virgin olive oil

Salad

• 1/4 cup lemon juice
• 3 tbsp extra virgin olive oil
• 1 bunch kale, ribs removed, chopped
• 1/4 small red onion, very thinly sliced
• 1/3 cup crumbled feta cheese
• 1/3 cup golden raisins
• 1/3 cup pine nuts

Method 

1. On a large baking sheet, toss cauliflower florets with olive oil and 1/8 teaspoon each of salt and pepper. 
2. Roast in 450°F oven for 25 minutes, or until stems are tender.
3. In large bowl, whisk lemon juice, olive oil and 1/2 teaspoon salt. Toss kale with dressing. Let stand at least 5 minutes.
4. To the kale, add cooked cauliflower, onion, feta cheese, golden raisins and toasted pine nuts. Toss until well combined.

Calories 375 kcals per serving 
Serves 4 
Ready in 15 mins 

Ingredients 

• 1 15-ounce can black beans, rinsed
• ½ cup shredded cheddar cheese
• 1/2 cup prepared fresh salsa, divided
• 4 8-inch whole-wheat tortillas
• 2 teaspoons vegetable oil, divided
• 1 ripe avocado, diced

Method 

1. Combine beans, cheese and 1/4 cup salsa in a medium bowl. Place tortillas on a work surface. Spread 1/2 cup filling on half of each tortilla. Fold tortillas in half, pressing gently to flatten.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Serve the quesadillas with avocado and the remaining salsa.

Serves 1
Calories per serving 359 kcals 
Ready in 35 minutes

Ingredients

• 1 red pepper (capsicum), halved and seeds removed
• 1 tbsp olive oil
• 75g mozzarella cheese, grated
• 6 cherry tomatoes, halved
• 1/2 garlic clove, peeled and crushed
• Fresh basil leaves, chopped
• ¼ lemon, juiced

1. Preheat the oven to 180°C, 350°F, Gas mark 4. Line a baking tray with baking paper.
2. Next, toss the pepper (capsicum) in half of the olive oil and then place it on the baking tray.
3. Combine the mozzarella, cherry tomatoes, garlic and basil leaves together in a small bowl. Use this mixture to fill the capsicum halves.
4. Drizzle over the remaining olive oil and then place the stuffed pepper (capsicum) halves in the oven and bake for 20-25 minutes. Remove from the oven and the pour over the lemon juice. 

• 2 tbsp vegetable oil
• 1 large onion, finely chopped
• 1 fennel bulb, quartered, cored and sliced
• 5 garlic cloves, crushed
• 400g can chickpea, drained and rinsed
• 2 x 400g cans chopped tomatoes
• 600ml vegetable stock
• 250g pearl barley
• 215g can butter beans, drained and rinsed
• 100g pack baby spinach leaves
• grated parmesan, to serve

Method 

1. Heat the oil in a saucepan over a medium heat, add the onion, fennel and garlic, and cook until softened and just beginning to brown, about 10-12 mins.

2. Mash half the chickpeas and add to the pan with the tomatoes, stock and barley. Top up with a can of water and bring to the boil, then reduce the heat and simmer, covered, for 45 mins or until the barley is tender. Add another can of water if the liquid has significantly reduced.

3. Add the remaining chickpeas and the butter beans to the soup. After a few mins, stir in the spinach and cook until wilted, about 1 min. Season and serve scattered with Parmesan.

Calories 366 kcals 
Ready in 15 minutes 
Serves 4 

Ingredients 

• 2 tbsp rapeseed oil
• 1 onion, chopped 
• 1 red pepper, finely sliced 
• 1 yellow pepper, finely sliced 
• 4 chicken breasts
• 1 tsp za’atar 
• 400g can chickpeas 
• 1 1/2 tbsp red harissa paste 
• 150g baby spinach 
• 1/2 small bunch parsley, finely chopped 
• Lemon wedges, to serve

Method 

1. Heat 1 tbsp of oil in a frying pan over a medium heat and fry the onions and peppers for 7 mins until softened and golden.

 2. Put the chicken between two sheets of baking parchment and lightly bash until about 2cm thick. Mix together the remaining oil and the za'atar, then rub over the chicken. Season to taste.

3. Heat the grill to high. Put the chicken on a baking tray lined with foil, and grill for 3-4 mins each side, or until golden and cooked through.  

4. Heat the chickpeas in a pan with the harissa paste and 2 tbsp water until warmed through, then roughly mash with a potato masher. Wilt the spinach in a pan with 1 tbsp of water or in the microwave in a heatproof bowl. Stir the pepper and onion mixture, spinach and parsley through the chickpeas. Serve with the sliced chicken and the lemon wedges for squeezing over. 

Ingredients 

• 400g new potatoes
• 2 tbsp olive oil 
• 8 asparagus spears, trimmed and halved 
• 2 handfuls cherry tomatoes 
• 1 tbsp balsamic vinegar 
• 2 salmon fillets, around 140g 
• Handful of basil leaves

Method 

1. Heat oven to 220C/fan 200C/gas 7. Tip the potatoes and 1 tbsp of olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.

2. Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked. Scatter over the basil leaves and serve everything scooped straight from the dish. 

Calories 364 kcals per serving 
Ready in 40 minutes 
Serves 2 

Ingredients 

• 150g Firm Tofu
• 1 tsp Chinese five spice powder
• 50g dried pitted dates
• 15g fresh root ginger, roughly chopped
• ½ tsp vegan vegetable bouillon powder
• 2 tsp rice wine vinegar
• 1 tsp wok oil
• ½ bunch salad onions, roughly sliced
• 320g pack mushroom stir-fry
• 2 cloves garlic, crushed 

Method 

1. Thoroughly drain the tofu and press firmly between plenty of kitchen paper until you can’t squeeze out any more water. Tear the tofu into small pieces and toss in a bowl with the five spice. Blend the dates, ginger, bouillon powder, vinegar and 100ml water in a small food processor or blender until smooth.

2. Heat half the oil in a frying pan or wok and fry the tofu for 5 minutes until browned, stirring frequently. Tip out of the pan. Add the remaining oil, salad onions and mushroom stir-fry to the pan and fry for 3-4 minutes until slightly softened.

3. Return the tofu to the pan with the garlic and fry for 1 minute. Pour in the bouillon mixture and cook for a further 1 minute, stirring to thoroughly combine. Serve immediately.

Ingredients 

• 1 tsp coconut oil or olive oil 
• 1 red onion, chopped
• 2 garlic cloves, crushed 
• 1/2 butternut squash, chopped into large chunks 
• 2 red peppers, chopped 
• 400g can chickpeas, drained 
• 400g can chopped tomatoes 
• 500ml veggie stock 
• 1 tsp ground cinnamon 
• 1 tsp cumin 
• 2 tsp turmeric 
• 2 tsp paprika 
• Small bunch coriander, chopped
• Small bunch mint, chopped 
• Pomegranate seeds, to serve 
• 280g quinoa 

For dressing 

• 4 tbsp tahini 
• 2 tsp preserved lemon, finely chopped plus 2 tsp liquid form jar 
• 6 tbsp almond milk 

Method 

1. Heat the oil in a large frying pan and fry the onion over a medium heat for 3 mins. Add the garlic and butternut squash, and cook for a further 7 mins.

2. Add the remaining vegetables and continue to fry for 3 mins before adding the chickpeas, tomatoes and stock, along with the spices and seasoning. Simmer for 30 mins, uncovered. Meanwhile, put 750ml water in a small saucepan, bring to a simmer, then add the quinoa and cook for 20 mins.

3. To make the tahini dressing, whisk together all the ingredients in a small bowl. Season with a pinch of salt.

4. Serve the quinoa with the tagine, and drizzle the tahini dressing over the top. Scatter over some chopped coriander and mint and the pomegranate seeds, if using, to finish.

Calories 493 kcals per serving 
Serves 4 
Ready in 45 minutes 

Ingredients 

• 3/4 cup uncooked quinoa
• 4 4-ounce pieces salmon, skin removed
• 1/3 cup low-sodium soy sauce
• 3 tablespoons rice vinegar
• 3 tablespoons honey
• 3 cloves garlic, minced
• 1 tablespoon minced fresh ginger
• 1/4 teaspoon crushed red pepper flakes - plus additional for serving
• 2 tablespoons extra-virgin olive oil
• 24 ounces mixed veggies of your choice - fresh or frozen and thawed 
• 4 green onions - sliced 
• 1/2 cup frozen shelled edamame, thawed

Method 

1. Cook the quinoa according to package directions. Set aside for serving.

2. While the quinoa cooks, place the salmon in a small, shallow dish so that the pieces are nearly touching but do not overlap too much. In a medium bowl or large measuring cup, stir together the soy sauce, rice vinegar, honey, garlic, ginger, and red pepper flakes. Pour two-thirds of the mixture over the salmon, reserving the remaining one-third. Let the salmon marinate at room temperature for 15 minutes, flipping once halfway through.

3. In the meantime, in a large nonstick skillet, heat 1 tablespoon olive oil over medium high. Add the vegetables and spring onions. Sauté until crisp-tender, about 8 to 10 minutes. The timing will vary based upon the veggies you use; harder veggies like diced carrots will need longer, while softer veggies like bell peppers and broccoli will cook more quickly. If you are using frozen veggies, they should all cook in the same amount of time. Add the edamame and 2 tablespoons of the reserved marinade and cook 30 additional seconds. Remove to a plate or bowl and cover to keep warm.

4. With a paper towel, carefully wipe the skillet clean. Add the remaining 1 tablespoon olive oil and increase the heat to high. Once the oil is hot and shimmering, add the salmon and 2 tablespoons of the remaining marinade to the skillet (discard the salmon marinade left in the dish). Let cook 2 minutes undisturbed, then turn the salmon pieces and continue cooking 2 to 3 additional minutes, just until the salmon is cooked through. (Do not overcook or the salmon will be dry.) 

5. To serve, place the cooked quinoa in individual serving bowls. Top with sautéed veggies, salmon. If desired, sprinkle with a little of the remaining reserved marinade and additional red pepper flakes. 

Calories 221 kcals 
Serves 4 
Ready in 30 minutes 

Ingredients 

• left-over peelings and vegetables 800g, peeled (potatoes, parsnips and carrots work well, including skins)
• 3 tbsp olive oil

Curry salt - 

• sea salt flakes ½ tsp
• ground turmeric ¼ tsp
• ground cumin ½ tsp
• ground coriander ½ tsp
• mild chilli powder ½ tsp
• caster sugar ¼ tsp (optional) 

Method 

1. Heat the oven to 190C/fan 170/gas 5. Tip the peelings into a bowl and toss with a little seasoning and the olive oil. Divide between two large non-stick trays, then cook for 20-25 minutes, tossing halfway, until really crisp.

2. Mix together the ingredients for the curry salt.

3. Put the peelings into a bowl and sprinkle over the curry salt to serve.

This healthy snack comes adds up to only 157 calories, yet packs a punch of protein and fibre. Fresh fruits like apples have lots of vitamins and minerals in addition to natural sugars to boost your energy. Half an apple has 63 calories, and one tablespoon of natural peanut butter has 94 calories and 8 grams of fat.

This snack will keep the hunger at bay on fasting days, and keep you feeling fuller for longer, as greek yoghurt is a great source of protein. 

Serves 1 
Ready in 5 minutes 
Calories 140 kcals

Ingredients 

• 6oz greek yogurt 
• 7 strawberries 

These healthy, oat cookies are perfect for when you need an energy boost on the go. This recipe makes 12 cookies and is only 78 calories per cookie. They are very quick to make; preparation time 10 minutes and baking time 15 minutes. 

 Ingredients 

• 2 ripe banana
• 1 cup rolled oats (oatmeal or porridge oats work really well)
• 1 tsp cinnamon
• 2 tbsp raisins

Method

1. Preheat the oven to 180°C (360°F)
2. Get a bowl and and mash the bananas. 
3. Add the cup of oats, raisins and cinnamon. 
4. Stir until everything is nicely mixed
5. Put baking paper on the tray so the cookies don’t stick.
6. To make the cookie shape just grab a spoon and scoop mixture onto the baking tray. 
7. Bake in the oven for 15 minutes.

This snack contains complex carbohydrates, to give you a gradual energy throughout your day and to keep your blood sugars balanced, therefore helping keep any cravings at bay. Plus, they are delicious :)

Serves 2 
Ready in 25 minutes 
Calories 120kcal per serving 

Ingredients 

• 1 medium sized sweet potato 
• 2 tsp olive oil 
• 1 tsp paprika 
• pinch of chilli flakes (optional) 

Method 

Set oven to 180C. Cut the sweet potato into wedge sizes. Place the wedges into the heated baking tray, and drizzle the olive oil and spices over the potato. Bake in the oven for 15-20 minutes, until browned. 

Serves 1 
Ready in 2 minutes 
Calories 147kcals 

Ingredients 

• 1 cup blueberries 
• 8 almonds 

Calories 164 kcals 
Ready in 50 minutes 
Serves Makes 16

Ingredients 

• olive oil, for greasing
• 75 g shelled pistachios
• 100 g mixed seeds
• 250 g rolled oats
• 8 Medjool dates
• 100 g dried apricots
• 50 g quality dark chocolate (70%)
• 100 ml maple syrup
• 4 tablespoons smooth almond butter

Method 

1. Preheat the oven to 180°C/350°F/gas 4. Grease and line a 20cm x 20cm square baking tin.
2. Chop the pistachios, then scatter over a baking sheet with the mixed seeds and oats, and roast for 20 minutes, or until golden and toasted, turning occasionally.
3. Meanwhile, destone and roughly tear the dates, and roughly chop the apricots and chocolate.
4. Place the maple syrup, almond butter, dates and 150ml of water in a small saucepan over a low heat. Gently heat for 10 minutes, mashing the dates with the back of your spoon, until you have a sticky sauce.
5. Tip the oats, seeds and pistachios into a large bowl along with the apricots and pour over the maple syrup mixture. Coat everything in the sticky sauce before gently folding through the dark chocolate.
6. Pour the mixture into the baking tin, using a back of a spoon to press into an even layer.
7. Bake for 15 to 20 minutes, or until golden, then cut into portions.

• 1/2 cup raw almonds
• 20 Medjool dates pitted
• 1/2 tsp vanilla extract 
• 1/3 cup unsweetened shredded coconut plus 1/2 cup more for rolling
• 1/3 cup cocoa powder
• 1 tsp cinnamon
• 1/2 tsp sea salt

Method 

1. Place almonds into a food processor and pulse to break them up. Let it run for a few minutes to make a fine almond powder. 
2. Add dates and vanilla, and pulse to break the dates up, then let the processor run for 30 seconds more. 
3. Add coconut, cocoa, cinnamon, and salt, and pulse until well combined. The mixture should keep together when you press it together with your hands. 
4. Spread 1/2 cup coconut onto a plate. Scoop tablespoons of the date mixture into your hand and roll them into balls. Roll the balls in the coconut, then place on a plate. 
5. Refrigerate for a couple of hours until firm.