GP4:3 Hub

Serves 1 
Ready in 15 minutes 
Calories 207 kcals per serving 

Ingredients 

• 8 baby plum tomatoes
• 1 tsp olive oil
• 1 garlic clove, crushed
• 1 tbsp balsamic vinegar
• 1 large courgette, spiralised or very thinly sliced 
• 1 tsp pine nuts, toasted

Method

1. Toss the tomatoes with 1 tsp oil, garlic and balsamic vinegar and some seasoning (salt/pepper).
2. Tip into a frying pan and cook for 5 minutes until the whole tomatoes are coated in balsamic.
3. Spiralise the courgette and place into a bowl. Add the tomato balsamic mixture and stir through.
4. Toast the pine nuts for 30 seconds and add to the top of bowl. 

Serves 4 
Ready in 25 minutes 
Calories 99 kcals per serving 

Ingredients 

• 2 5-ounce cans of tuna
• 1/4 cup mayonnaise
• 1 stalk of celery, diced
• 2 tablespoons red onion, diced
• 1-2 tablespoons chopped parsley, chives. 
• 1/2 tablespoons dijon mustard. 
• salt and pepper, to taste. 
• Salad leaves of choice. 

Method 

• Drain the liquid from the tuna cans.
• Add the tuna, mayonnaise, diced celery, diced red onion, herbs, Dijon mustard, salt and pepper to a mixing bowl. Stir together until well combined.
• This tuna mixture can be added to chopped iceberg lettuce, salad leaves or spinach. 

Serves 3 people

Ingredients:

• 400g white fish fillet (e.g. cod or hake)
• 5 tbsp of chopped fresh parsley
• 1 tbsp capers - rinsed
• Zest of 1 lemon
• Salt & pepper
• 1 tbsp olive oil
• a little flour

Method:

1. Finely chop the fish or put it in a food processor and whizz briefly, so that it’s still chunky. Add the parsley, capers, lemon zest and seasoning. Squeeze the mixture well in your hand to drain out any water, then shape into 3 burgers about 9cm (3½in) in diameter. Chill to firm, if you have time.
2. Heat the oil in a pan, sprinkle a little flour on burgers. Cook them over a low to medium heat for about 3 mins each side, until browned and just cooked.
3. Serve with a fresh side salad

Serves 2 (1 wrap each)
Ready in 30 minutes 
Calories 239 kcals

Ingredients 

• 1/2 teaspoon olive oil
• 1/2 medium red bell pepper
• 1/2 small courgette 
• 2 whole grain wraps or tortillas
• 1/4 cup hummus
• 1/2 cup baby spinach
• 2 tablespoon feta cheese, crumbled
• 1 teaspoon dried oregano
• 1 tablespoon sliced black olives

Method

1. In a small pan, heat oil over medium heat. Thinly slice bell pepper and courgette. Add to the pan and sauté until tender, around 5 minutes. 
2. In a separate pan heat the wraps, they should only need a minute or less on each side. 
3. Spread half of the hummus down the middle of each wrap.
4. Divide spinach between wraps and add the sautéed vegetables.
5. Then sprinkle with feta, oregano, and olives
6. Fold edges over to roll up, and cut in half. 

We love being able to share nutritious and delicious recipes with our GP4:3-ers, and our fabulous friends at The Detox Kitchen have given us some of their recipes just for YOU! 

Serves 1 
Calories 300kcals per serving 

Ingredients 

• 40g quinoa 
• 1 tbsp brown rice vinegar 
• 1 tsp olive oil 
• Pinch Malden salt 
• Pinch black pepper 
• 4 cashews, chopped
• 10g pumpkin seeds 
• 10g sunflower seeds 
• 40g cherry tomatoes 
• 40g mange tout 
• 1/4 avocado 

1. Bring a small pan of salted water to the boil and add in the quinoa. Reduce to a simmer and cook for 5-10 minutes until the quinoa is cooked. Drain in a sieve and tip into a mixing bowl.
2. Add the brown rice vinegar, olive oil, salt and pepper and mix well.
3. Place a small saucepan on a medium heat, once the pan is hot add in the nuts and seeds and cook until golden. Add half of these straight to the quinoa and keep the rest aside.
4. Chop the cherry tomatoes in half and cut the mange tout into thin slices. Peel and roughly chop the avocado.
5. Place the quinoa in the bowl, top with the avocado, mange tout and cherry tomatoes, sprinkle over the nuts and seeds and add a drizzle of olive oil.

Serves 1 
Calories 200kcals per serving 
Ready in 20 minutes 

Ingredients

• 2 medium eggs 
• 1/2 red onion 
• 1/2 cup red cherry tomatoes, halved 
• 1/2 cup mushrooms, sliced 
• Handful of chopped parsley (optional) 
• Pinch of salt, pepper 
• Calorie controlled cooking spray 

Method 

1. Mist a nonstick frying pan with calorie controlled cooking spray and put over a medium-high heat.
2. Add red onion, mushrooms and cook for 4-5 minutes until golden, then add halved cherry tomatoes. Cook for 1-2 minutes. Add chopped parsley and cook for 1 minute. 
3. Transfer the mixture to a bowl, cover and keep warm.
4. In a small bowl, combine 2 eggs and whisk. 
5. Mist the pan again and put over a medium heat.
6. Pour in the egg mixture and tilt pan and cover the base. 
7. Allow the eggs to set, and push the cooked edges into the centre using a spatula. Repeat until the centre is almost fully set.
8. Fold the omelette in half, then spoon over the veg mixture.
9. Season with salt and pepper to taste. 

Serves 2 
Ready in 30 minutes
Calories 180kcals per serving 

Ingredients

• 1 head of cauliflower (cut into medium florets)
• 1 tbsp olive oil 
• 1 teaspoon ground cumin
• 1/4 medium red onion (thinly sliced)
• 2 tablespoons lemon juice
• 1/3 cup fresh pomegranate seeds
• 2 heaping tablespoons fresh parsley (chopped)
• Salt and pepper to taste 

Method

1. Preheat your oven to 200 C. 
2. On a baking sheet, toss the cauliflower florets with the oil and cumin. Spread out into the baking tray and season with salt and pepper. 
3. Thinly slice the red onion and place around the cauliflower on the baking tray. 
4. Roast for about 20 minutes, tossing once, or until cauliflower is browned in places.
5. Take the cauliflower out and place in a large bowl. Pour over the lemon juice, pomegranate seeds and toss together. Next place in two bowls and add the chopped parsley.

Ingredients 

• 1 medium-to-large head cauliflower
• ½ cup sliced almonds
• 2 tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• Pinch of red pepper flakes (optional) 
• ¼ teaspoon fine sea salt
• ½ cup chopped flat-leaf parsley
• 1 tablespoon lemon juice
• Freshly ground black pepper, to taste

Method 

1. Cut the Cauliflower into medium chunks, and discard the core.
2. Working in batches, pulse chunks in a food processor until they’re broken into tiny pieces, slightly larger than couscous.
3. Wrap the cauliflower rice in a clean tea towels or paper towels, twist, and squeeze as much water as you can get out from the rice. 
4. Toast almonds in a large pan over medium heat, stirring frequently, until they start to turn golden on edges, about 3 to 5 minutes. Then, transfer the toasted almonds to a bowl to cool down. 
5. Return the pan to the heat and add olive oil and garlic.
6. Cook until the garlic is fragrant, about 10 to 20 seconds. Add cauliflower rice, red pepper flakes and salt, and stir to combine.
7. Stirring every minute or so, until the cauliflower rice is hot and turning golden, about 6 to 10 minutes.
8. Remove pan from the heat. Stir in the toasted almonds, parsley and lemon juice. Season to taste with salt and pepper. 

This recipe contains a variety of bright colorful veggies and the peanut sauce is a perfect addition. All you will need is a spiralizer or a slicer. 

Serves 2
Ready in 15 minutes 
Calories 188kcals 

Ingredients  

• 2 courgettes 
• 3 carrots 
• ¼ purple cabbage
• 1 red pepper
• 1 yellow pepper
• sesame seeds (optional topping)

Sauce 

• 1 tbsp peanut butter 
• 1 tsp siracha (or chilli sauce)
• 1 lime 
• 1 tsp soy sauce 
• hot water

Method 

Spiralize or slice the courgette, carrots, purple cabbage, red & yellow peppers. Place into a bowl and set aside. For the sauce mix in a small bowl the peanut butter, siracha, the juice of 1 lime, tamari or soy sauce and a little hot water to thin out the consistency. Pour the sauce over the spiralized veggies and mix together well. Let the mixture sit for a few minutes so the veggies soak up the sauce. 

This bright, vibrantly spiced creamy carrot and ginger soup is ideal for chilly days. 

Serves 3 
Ready in 30 minutes 
Calories 137kcals per serving 

The leftovers of the soup can be kept in the fridge and enjoyed for three days. 

Ingredients 

• 1 lb (240g) carrots, peeled and cut into chunks
• 1 small onion, chopped
• 2 tbsp fresh ginger, minced
• 1 garlic clove, sliced
• 1 tsp ground turmeric
• 1 1/2 tbsp olive oil
• 3 cups vegetable broth
• 1/3 cup coconut milk
• salt and pepper to taste
• chilli flakes (optional) 

Method 

1. In a large pot heat olive oil and add garlic, onion and ginger, and cook for 3 minutes. 
2. Add chopped carrots, turmeric and stir well for 1 minute. 
3. Add the broth and a pinch of salt and black pepper. Bring to the boil. 
4. Reduce the heat and simmer for about 20-25 minutes, until the carrots are cooked through, and stir occasionally.
5. Remove pot from the heat, check the seasoning and the consistency (you might like a thicker or a thinner soup, so you can add or reduce the amount of liquid before blending).
6. Stir in coconut milk. 
7. Use a hand blender to blend the soup up and reach a smooth consistency. 
8. Serve warm or cold, and add chilli flakes on top if you taste requires. 

We love being able to share nutritious and delicious recipes with our GP4:3-ers, and our fabulous friends at The Detox Kitchen have given us some of their recipes just for YOU! 

This delicious soup contains a rich source of vitamins and minerals that support your immune system and will help you stay healthy during the colder months. It's super easy to whip up, is the perfect addition to a week day supper. 

Serves 1
Calories 210 kcals per serving 

Ingredients 

• 1 tsp rapeseed oil
• 1 garlic clove, sliced
• 1 tbsp fresh ginger, grated
• 1 shallot, diced
• 300ml water
• Good pinch Malden salt
• ½  head broccoli, chopped
• 70g peas
• 1 big handful baby spinach

Method

1. Saute the garlic, ginger, shallot and chilli in a little oil for 5 minutes until softened. Add the water and salt and bring to the boil.
2. Add in the broccoli and peas and boil for 2 minutes, then turn the heat off and add in the spinach. Using a sticker blender or standard blender, blitz the soup together to your desired consistency. Serve immediately.

We love being able to share nutritious and delicious recipes with our GP4:3-ers, and our fabulous friends at The Detox Kitchen have given us some of their recipes just for YOU! 

Serves 1 
Calories 270kcals per serving 

Ingredients 

• ½ aubergine 
• 1 tsp sesame oil 
• 40g rice noodles
• 40g mange tout, sliced 1 spring onion, sliced 40g edamame
• Handful coriander, roughly chopped 
• 20g peanuts, chopped 
• 1 tsp sesame oil 
• 1 tsp tamari sauce 

Method 

1. Preheat your oven to 180 degrees.
2. Cut your aubergine in half and score diagonal lines into the flesh. Drizzle with sesame oil and roast in the oven for 25-30 minutes until completely soft.
3. Meanwhile bring a pan of water to the boil and drop in the rice noodles. Cook for 2-3 minutes and then drain and rinse under cold water. Leave in a bowl of cold water until ready to use.
4. Once the aubergine is cooked, drain your noodles and add them to a bowl, place the aubergine on top along with the mange tout, spring onion, edamame, coriander and peanuts. Serve with tamari and sesame sauce. Sprinkle over chilli flakes if desired.

Serves 4

Ingredients:

• 1 tbsp Olive Oil 
• 250g lean lamb fillet, trimmed of any fat and thinly sliced
• 140g shallot, halved
• 2 large courgettes, cut into chunks
• ½ tsp each ground cumin, paprika and ground coriander
• 1 red, 1 orange and 1 green pepper, cut into chunks
• 1 garlic clove, sliced
• 150ml vegetable stock
• 250g cherry tomatoes
• handful coriander leaves, roughly chopped

Method:

1. Heat the oil in a large, heavy-based frying pan. Cook the lamb and shallots over high heat for 2-3 mins until golden. Add the courgettes and stir-fry for 3-4 mins until beginning to soften
2. Add the spices and toss well, then add the peppers and garlic. Reduce the heat and cook over a moderate heat for 4-5 mins until they start to soften.
3. Pour in the stock and stir to coat. Add the tomatoes, season, then cover with a lid and simmer for 15 mins, stirring occasionally until the veg are tender. Stir through the coriander to serve.

Serves 4-6

Ingredients:

• 1tbsp light olive oil
• 1 onion, chopped
• 1 stick each carrot and celery, finely chopped
• 500g mixed mushrooms, finely chopped or blitzed
• 300g Quorn mince
• 2tbsp tomato puree
• 250ml vegetable stock
• 700g passata
  
  
• For the Courgetti
• 4 courgettes, cut into long noodles
• 1tsp olive oil
• fresh basil or fresh oregano, optional
  
  

Method:

1. Heat the oil in a sauté pan or deep frying pan. Gently cook the onion, carrot and celery for 10mins, until softened. Remove to a plate. Turn up the heat and add the mushrooms to the pan and fry until any water has evaporated. Add the Quorn mince, stir, then add back the vegetables, along with the tomato puree, stock and passata. Simmer for 20mins.
2. Add the stock to a pan of boiling water and cook the courgette noodles for 1-2 mins, until just tender. Toss with a little olive oil and divide between 4 serving plates. Top with a generous portion of ragu and serve.

Serves 4

Ingredients:

• 2tbsp groundnut or vegetable oil
• 125g packet oyster mushrooms, sliced
• 1 red pepper, deseeded and sliced
• 125g packet tenderstem broccoli, cut into pieces
• 1 carrot, peeled and sliced
• 1tbsp soy sauce
• 1tbsp rice vinegar
• 1-2tbsp oyster sauce
• 300g ready-to-use medium egg noodles (try Zero Noodles for an extra health kick)
• 1 lime, to serve

Method:

1. Heat the oil in a wok or large frying pan. Add the veg and cook for 2-3 mins. Pour in the soy sauce, vinegar and oyster sauce. Add the noodles to the pan and heat through.
2. Serve immediately with some lime squeezed over the top.

Serves 4

Ingredients:

• 1 tbsp sunflower oil
• 1 onion, peeled and chopped
• 3 tbsp balti curry paste
• 2 parsnips, peeled and cubed
• 500g (1lb) butternut squash, peeled and cubed
• 400g can chopped tomatoes
• 500ml (16fl oz) vegetable stock
• 8 small cauliflower florets
• 60g (2oz) French beans

Method:

1. Heat the oil in a wok or balti pan, add the onion and cook for a few mins. Add the balti curry paste and cook for a min.
2. Add the parsnip, squash, tomatoes and stock. Bring to the boil, then simmer for 10 mins.
3. Add the cauliflower and cook for 5 mins, then add the French beans and cook for 5 more mins, until all the vegetables are tender. Serve.

An easy veggie stew with only 150 calories a portion. 

Serves 6-8 people 
Prep 15 minutes 
Cooking time 30 minutes 
Calories 150kcals per serving 

Ingredients

• 1 tbsp olive oil
• 1 butternut squash, peeled, deseeded and cut into chunks
• 1 large onion, peeled and cut into thin wedges
• 1 small cauliflower, broken into florets
• 2-3 carrots, peeled and sliced
• 1 red pepper, chopped
• 1 tbsp ground cumin
• 1 tbsp ground turmeric
•  400g can chopped tomatoes
•  1 vegetable stock cube
• 1 can chickpeas, drained and rinsed
•  Salt and freshly ground black pepper
•  1-2tbsp chopped fresh coriander

Method 

1. Heat the oil in a large pan, add the onion and cook it for about 5 mins, until it begins to soften. Add other vegetables and cook for a further 4-5 mins, stirring occasionally.

2. Add the cumin and turmeric and cook for a further 1-2 mins. Stir in tomatoes and in 1/2 pint of water, crumble in the stock cube and bring to the boil. Stir in the chickpeas and seasoning.

3. Cook on a high heat for 30 minutes, or until the vegetables are tender. 

4. Sprinkle coriander over the finished bowl. 

Serves 4

Ingredients:

• 2 tbsp reduced-salt soya sauce 
• 1 tbsp red wine vinegar
• 1 tsp clear honey 
• 4 sirloin or rump steaks, trimmed of all visible fat, each about 125g
  
  
• For healthy slaw
• 1 large carrot, coarsely grated
• 1 fennel bulb, halved and thinly sliced
• 1 red onion, halved and thinly sliced
• handful of coriander leaves
• juice 1 lime

Method:

1. Mix the soy, vinegar and honey, add the steaks, then marinate for 10-15 mins.
2. Toss together the carrot, fennel, onion and coriander, then chill until ready to serve.
3. Cook the steaks in a griddle pan for a few mins on each side, depending on the thickness and how well done you like them. Set the meat aside to rest on a plate, then add the remaining marinade to the pan. Bubble the marinade until it reduces a little to make a sticky sauce.
4. Dress the salad with the lime juice, then pile onto plates and serve with the steaks. Spoon the sauce over the meat.

Serves 1 
Ready in 15 minutes 
Calories 205kcals per serving 

Ingredients 

• 80g pack instant noodles (with a sesame flavouring would be ideal) 
• 2 spring onions, finely chopped
• 1 egg
• ½ head pak choi
• 1 tsp sesame seeds
• chilli sauce, to serve (optional) 

Method 

1. Cook the noodles with the sachet provided. If you do not want to use the sachet, you are welcome to add your own stock. Add the spring onions and pak choi for the final minute.
2. Whilst cooking noodles, simmer the egg for 6 mins from boiling, run it under cold water to stop it cooking, then peel it.
3. Toast the sesame seeds in a frying pan.
4. Tip the noodles and greens into a bowl, halve the boiled egg and put on top.
5. Sprinkle with sesame seeds over the top of the bowl. 
6. Drizzle with chilli sauce or sesame oil. 

This fresh, healthy snack adds up to only 175 calories per serving (2 crispbreads), yet it's full of nutrients and fibre. This recipe is for one person, and is ready in 5 minutes.

 Ingredients 

• 2 rye crispbreads 
• 1/2 pack of cherry tomatoes 
• 30g feta cheese, crumbled. 
• Pinch of sea salt and black pepper 
• 2 tsp olive oil 
• Fresh basil leaves to serve (optional) 

Method 

Slice tomatoes and place onto rye crispbreads. Crumble feta on top, and sprinkle pinch of sea salt and black pepper. To finish drizzle with 1 tsp olive oil and garnish with fresh basil leaves. 

Serves 1 
Ready in 7-9 minutes 
Calories 163kcals per serving 

Ingredients 

• Coconut chips (1/2 cup) 
• Pinch of sea salt

Method 

1. Simply toss unsweetened, large coconut flakes with a pinch of sea salt and bake in the oven at 150℃, for 7–9 minutes.

Coconut chips are not only delicious but also high in healthy fats and fibre, making them an excellent substitution for regular crisps. You can purchase coconut chips from the store or make them yourself at home with this recipe. 

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 yogurt is a great source of protein. 

Serves 1 

Calories 140kcals

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