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Sweet potatoes give this vibrantly coloured soup a fabulously velvety texture. Low fat cooking spray 2 medium leeks, trimmed, washed and chopped roughly Salt and freshly ground black pepper

 

 

• Lightly coat a large saucepan with low fat cooking spray, add the leeks and stir to coat. Season, and add 2 tablespoons of water, cover the pan and sweat over a medium heat for 5 minutes until softened.

• Stir in the sweet potatoes, tomatoes and stock, bring to the boil and simmer, covered, for 15 minutes or until the sweet potato is soft.

• Cool slightly then blend until smooth. Adjust the seasoning if necessary and serve topped with a swirl of fromage frais and a scattering of chives.

 

 

 

 

A simply scrumptious all in one rice dish that is a meal in itself.

 

 

• Lightly coat a casserole dish with low fat cooking spray and brown the chicken for 4-5 minutes over a high heat. Transfer to a plate.

• Add the onion, pepper and courgette to the casserole and fry for 3minutes.

• Stir in the garlic, spices, rosemary and rice and fry for 1 minute, then return the chicken to the casserole, add the tomatoes and 350 ml (12 fl oz) boiling water.

• Season well; bring to a simmer and cover. Reduce the heat to a very low setting and cook for 15 minutes.

 

 

Takes 20 minutes to prepare. 1½ hours to cook.

 

Smoked bacon really boosts the flavour of this tender braised beef stew. Serve over pasta, or with mashed potatoes for an extra points value of 2 ½

 

 

• Preheat the oven to Gas mark 2/150C/fan oven 130°C

• Lightly season the diced beef and brown in low fat cooking spray in a casserole, in two batches. Remove the meat to a plate as it is browned.

• Spray the casserole with a little more low fat cooking spray and cook the onion, bacon and celery over a high heat for 5 minutes.

• Stir in the garlic and cook for 30 seconds, then add the tomatoes, beef stock and browned beef.

• Season the stew, bring to a simmer, cover, and cook in the oven for 45 minutes.

• Stir the mushrooms into the stew, pushing them down into the liquid, then replace the lid and cook for a further 45 minutes, or until the meat is tender.

 

 

 

A fabulously rich and creamy potato gratin, this is great served with a lightly dressed mixed salad.

 

 

• Preheat the oven to Gas Mark 4/180/fan oven 160°C

• Cook the onion in a non-stick saucepan, lightly coated with low fat cooking spray, for 2 minutes over a high heat.

• Add 2 tablespoons of the stock, cover and cook for 2 minutes, then stir in the mushrooms, garlic and seasoning, re-cover the pan and cook for 3 minutes. Remove from the heat and stir in the soft cheese and 3 tablespoons stock to make a sauce.

• Place half the mushroom sauce in the bottom of a lightly greased baking dish, then add half the potatoes, seasoning as you go. Repeat the layers of mushroom sauce and potatoes, season again and pour on enough vegetable stock to almost cover the potatoes.

• Cover with a sheet of lightly greased foil, place on a baking tray and cook in the oven for 45 minutes or until the potatoes are tender. Remove the foil and cook for a further 10-15 minutes to brown the top.

 

 

It seems that everywhere we look we are being told we should be exercising for a minimum of 30 minutes a day.

But what if you simply don’t have 30 minutes to spare?

Don’t panic - it’s easier than it sounds… Performing a series of short bouts of moderate intensity exercise lasting at least 10 minutes each and cumulating in a total of at least 30 minutes will provide significant and similar health benefits when compared to exercising continuously for 30 minutes.

The crucial factor is the TOTAL amount of activity performed.

And There is More Good News!

Let’s assume you’re working towards fat loss and your goal is 40 – 60 minutes of exercise 5 times per week.

By performing two sessions of 20 – 30 minutes throughout the day, you could actually burn more calories than in one single session.

How? Here’s the science bit! Your metabolism is the rate at which your body burns calories. Exercising increases your metabolic rate, during and after exercise (post exercise calorie burn is known as EPOC – excess post exercise oxygen consumption) by exercising twice in one day, you will enhance EPOC – and burn off more calories!

 

How to Build Up Your Daily Activity Levels Remember - the key to success is to get moving and be active. Choose a minimum of two activities (or similar) per day, and make them a part of your routine until being active is a habit. Your body will love you for it!

 

 

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