Appetizers Toast and peanut butter 2 slices wholegrain toast with 1tbsp peanut butter and 1 small glass of orange juice. Branflakes and fruit 4tbsp branflakes, 1 small banana, 1tbsp raisins and skimmed milk. Salad Summer Salad grated ginger (adrak), lemon juice, honey ,fresh low-fat curds (dahi),skim milk powder salt to taste Italian salad (345 calories) Large salad made from small ball reduced-fat Mozzarella cheese, 2 tomatoes and small avocado with salad leaves, basil and balsamic vinegar. Serve with a 5cm piece Granary bread. Mixed bean salad (435 calories) 3tbsp each of red kidney beans, chick peas and cannelini beans with spring onions, cherry tomatoes, green pepper and fat-free dressing. Serve with mixed leaves and 1 wholemeal pitta. Entrees Jacket potato with cottage cheese (295 calories) 1 jacket potato with 6tbsp cottage cheese and salad and fat-free dressing. Hummus, crudits and pitta (300 calories) 1 wholemeal pitta, small tub reduced-fat hummus and vegetable crudits. Tropical fruity salad (330 calories) Iceberg lettuce topped with 6tbsp low-fat cottage cheese, 2 chopped dried apricots, 1tbsp raisins, 1 chopped apple, 1 slice fresh pineapple and 5 crushed walnut halves. Egg mayo and tomato sandwich (340 calories) 2 slices wholegrain bread filled with 1 hard boiled egg, 1 tomato and 2tsp reduced-fat mayo. Plus 1 pot fat-free fruit yogurt. Egg Florentine (515 calories) Top some lightly-steamed spinach with 2 poached eggs and 4tbsp grated reduced-fat Cheddar cheese. Place under a hot grill until the cheese has melted and serve with a 10cm piece Granary stick. Vegetarian Dishes Tzatziki and crudits (135 calories) small tub tzatziki with vegetable crudits. Sunflower seeds (185 calories) 2tbsp sunflower seeds.
Vegetables + Side Disher Roasted vegetables (380 calories) Place red pepper, green pepper, 4 thick slices aubergine, 1 sliced courgette and cherry tomatoes in a roasting tin. Brush with 1tsp olive oil and sprinkle with fresh basil. Roast until the vegetables are soft and browned. Top 1 thick slice wholegrain bread with the veggies and small ball reduced-fat mozzarella cheese. Place under a hot grill until the cheese has melted. Serve with salad and fat-free dressing. Vegetable chilli (530 calories) Make a chilli using a spray oil, 1 small onion, 1 red pepper, courgette, chilli powder, 1 small can tomatoes, 1 small can kidney beans, 1tbsp tomato puree and 150ml vegetable stock. Serve with 8tbsp cooked brown rice, 1tbsp soured cream and salad and fat-free dressing. Dessert Fruit Pizza
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grapes cut in half, blueberries, melon balls sliced in half)
Beverages Pomegranate cooler This beverage is packed with antioxidants, iron, Vitamin C, potassium and folic acid
Ingredients One small pomegranate Juice from half an orange freshly squeezed Half a cup of water Pinch of salt One tsp of sugar (if needed)