Power DIY

Courgette (zucchini) and Bacon Cous Cous
Ingredients
100g pack of cous cous
100g back bacon (around 4 slices)
75g red onion diced 1cm thick
120g courgette sliced 1cm thick
85g carrot diced into 1cm cubes
40g green beans diced 1cm thick
20g butter
24g parmesan
1/4 tsp smoked paprika
Instructions
Dice all of your veggies and add the butter to a nonstick pan over medium low and add the diced carrot to saute for 4-6 minutes stirring infrequently.
Meanwhile, finely dice your bacon and onion and then add them to the pan.
Saute for another 4 to 6 minutes until darkened, stirring infrequently.
Boil the kettle to reconstitute your cous cous according to the pack instructions.
Wash and slice the courgette, pulling the veggies and bacon to one side add the slices of courgette making full pan contact, as well as your green beans.
Add a quarter teaspoon of smoked paprika to the courgette and cook for 4 to 6 minutes aside untouched.
When the courgette is soft, add the reconstituted cous cous to the pan and stir to combine.
Divide into bowls and top with Parmesan.

Chipotle Honey Baked Feta
Ingredients
200g full fat feta
75g red onion
80g red bell pepper
65g squash
1/2 tsp chipotle paste
16g honey
11g olive oil
1/2 tsp dried mint
1/2 tsp dried oregano
Instructions
Preheat your oven to 180C/350F/Gas Mark 4.
Finely dice all of the vegetables and lay them into a roasting tray with a pinch of salt.
Add your block of feta on top and coat with the Chipotle paste, honey, herbs and olive oil.
Roast in the middle of the oven for 25 to 30 minutes until lightly charred on the edges and the cheese is smooth and squishy.
Mix together and serve on top of or in addition to your favourite grilled chicken, lamb, pork or beef cuts or even on crusty sourdough, toasted pita or wraps.

Gourmet Style Bolognese
Ingredients
12g olive oil
500g 5% beef mince
1 onion chopped
225g chicken livers chopped
2 cloves garlic
50g smoked streaky bacon
150g mushrooms sliced
8g plain flour
1 beef stock cube
400g tin of tomatoes
40g tomato puree
Pinch of salt and black pepper
1 bay leaf
2 sticks of thyme
Handful of torn fresh parsley
Instructions
Heat the oil in a frying pan adding the beef and onion and fry together breaking up the mixture until browned.
Add the livers to the frying pan with the garlic, mushrooms and bacon and cook until the livers are browned.
Stir in the flour and then add the stock cube, tomatoes, tomato puree, herbs and seasoning and bring to a boil.
Decant into a slow cooker on high for 6 hours or low for 8 hours or cook out on the hob over a low heat for 45 minutes until desired consistency.

Hasselback Sweet Potatoes with Bacon and Cheddar
Ingredients
600g sweet potato
4 rashers of streaky bacon
60g cheddar cheese
1 tsp olive oil
1 tsp smoked paprika
Instructions
Preheat oven to 180C/350F/Gas Mark 4.
Rinse your sweet potatoes and slice through them top to bottom leaving a 1 cm gap at the bottom as not to slice the whole way through.
Make cuts every half a centimetre or so along the potato.
Pop them into a roasting tray coating them with a teaspoon of oil and roast for 45 minutes.
Meanwhile pan fry rashers of streaky bacon and grate your cheddar.
Once the potatoes are ready and your bacon diced up over the top along with the cheddar and a little smoked paprika and pop back in the oven or very hot grill for 8-10 more minutes or until the cheese has melted.

Marinated Tuna Steaks
Ingredients
24g olive oil
24g soy sauce
1 tbsp of capers
4 tbsp (32g) marsala wine
1 tbsp wholegrain mustard
2 cloves of garlic crushed
4 thin slices of lemon
4 tuna steaks (usually around 140g each)
Instructions
Add all of the ingredients to an oven safe dish and coat the tuna steaks very well finally laying lemon slices on top.
Cover and rest in the fridge for 20 - 30 minutes.
Preheat your oven to 180C/350F/Gas Mark 4 and place the covered dish in the oven for 15-20 minutes.
Turn your steaks 10 minutes in.
Thin steaks cook very quickly so be cautious of time.
Ideally your tuna should still be slightly pink in the middle.
Serve with veggies and rice.

Diced Steak and Squash Stew
Ingredients
1 diced onion
2 cloves garlic crushed
1kg lean diced steak or beef shin
1 tablespoon tomato paste
1 beef stock cube or pot
1 teaspoon dried oregano
1 sprig fresh thyme
1 bay leaf
1kg butternut squash, peeled and cut in 1-inch cubes
Instructions
Add all ingredients minus the squash to a slow cooker and cook on low for 6 hours, add the squash for the final two.
Alternatively, in a deep pan add the onion, garlic and beef on a medium low heat and cook until the beef is slightly browned.
Add the tomato paste, the reconstituted stock and the herbs and simmer for 1 1/2 to 2 hours.
At the butternut squash and cook for a further 30 minutes.
Serve with dark greens such as cabbages, kale or cavolo nero.

Maple Root Veg and Tenderloin Traybake
Ingredients
1 onion cut into 4
800g parsnips cut into 4
600g butternut squash cut into 4
920g pork tenderloin (2x tenderloins)
80g maple syrup or honey
1.5 tbsp (20g) olive oil
2 tsp dried rosemary (use thyme if you don’t like rosemary)
1 tsp butter
2 tsp wholegrain or dijon
Instructions
Preheat oven to 220C/425F/Gas Mark 7 and cover a tray with foil.
Add the parsnips and onion wedges, 1 tablespoon each of maple syrup and the olive oil with the rosemary.
Season with sea salt and mix until well coated.
Roast on the top shelf for 20 minutes.
Meanwhile, heat a pan over a medium heat.
Add 1 tsp olive oil and a generous pinch of sea salt to a plate, mix together and then roll the pork in the oil to coat.
Place into the pan and cook all over for 4-5 minutes making sure to brown all sides.
Turn off the heat and add butter, mustard and the remaining maple syrup to the pan, spooning over the pork.
Set aside and pull the tray from the oven.
Add the pork and all of its sauce to the roasting tray shaking everything together, coating very well.
Roast for another 10 minutes until the pork is cooked through and the veggies fully tender.
Add a little water to the tray if the veggies need more time to cook through.
Serve with steamed tenderstem broccoli or peas with mangetout or any of your favourite vegetables.

Squash, Kale and Halloumi Traybake
Ingredients
500g of butternut squash diced
2 red onions cut into 1/4 wedges
2 tbsp olive oil
1 tsp cumin seeds
1 tsp hot smoked paprika
2 cloves garlic (whole and unpeeled)
150g full leaf kale (not shredded)
250g pack light halloumi (break lengthways)
1 lemon zest and juice
1 tsp capers
Instructions
Preheat oven to 220C/425F/Gas Mark 7.
Put the butternut and onions in a large roasting tin with 1 tablespoon of oil, the cumin and paprika; then season and toss together.
Roast for 20 minutes until the butternut is tender; then reduce the oven to 200C/400F/Gas Mark 6.
Put the garlic (unpeeled) and kale in another tin and drizzle with half a tablespoon of oil and seasoning.
Add the halloumi to the pumpkin tin and roast both tins for 15 to 20 minutes until everything is golden.
Remove the garlic from its skin into a small bowl and mash with a fork, adding the lemon zest, juice, capers and the remaining half a tablespoon of oil.
Tip the kale into the butternut tin, drizzle over the dressing and stir together and serve.

Chickpea and Sweet Potato Salad
Ingredients
220g canned drained chickpeas
1.2kg sweet potato cut into 1” pieces
2 tbsp olive oil
1 tsp sea salt
1 tsp cumin seeds
1 red onion cut into 8ths
150g spinach leaves
150g pumpkin seeds
300g low fat plain yoghurt
1 tbsp tahini
2 garlic cloves minced
1/2 tsp ground coriander
3 tbsp lemon juice
Instructions
Preheat the oven to 180C/350F/Gas Mark 4.
Toss the sweet potato, salt and cumin seeds together with the oil and add to a baking tray.
Roast for 10 minutes, then add the red onion wedges and cook for a further 10 minutes, until golden and cooked through.
Allow to cool.
To make the dressing, add the yoghurt, tahini, garlic, ground coriander and lemon juice in a bowl and whisk until well combined.
Set aside.
When the sweet potato and onion have cooled, drain and rinse the chickpeas and place in a bowl with the spinach and pumpkin seeds, seasoning with salt and black pepper.
Gently add the dressing combine again and serve.

Asparagus Salad with Mozzarella and Cherry Tomatoes
Ingredients
20 asparagus spears, trimmed
100g olive oil
6 garlic cloves sliced
14 cherry tomatoes cut in half
15 black olives from brine, drained and sliced
Juice of 2 lemons
1 handful of fresh parsley
2 balls of mozzarella
Pinch of chilli flake
Torn basil leaves
Instructions
Blanche the asparagus in boiling water for no more than two minutes, then add to iced water until the asparagus is cold.
Remove from the water and place on a paper towel to soak up the excess water.
Place a non-stick pan on a medium heat with the olive oil and add the garlic until fragrant and slightly golden.
Add the cherry tomatoes, olives, lemon juice and parsley and cook for 30 seconds, add the asparagus and cook for a further 30 seconds.
Arrange the asparagus salad on four plates and season with salt and freshly ground black pepper.
Top with the mozzarella roughly torn, then sprinkle with chilli flake and torn basil leaves.

Maple Mustard Salmon and Sweet Potatoes
Ingredients
300g sweet potato cut into 1” slices
600g salmon
2 tsp (6g) olive oil
Sea salt and pepper
1/2 tsp cumin
1/2 tsp smoked paprika
100g maple syrup
30g dijon mustard
Zest of one lemon plus slices
Parsley to garnish
Instructions
Preheat your oven to 220C/425F/Gas Mark 7.
Combine the maple syrup and Dijon with a pinch of salt and pepper along with the lemon zest in a small bowl, stirring together and setting aside.
Line a deep roasting dish with foil adding the sweet potato slices with a tablespoon of olive oil salt, black pepper, cumin and paprika and arrange on a sheet pan so they aren’t touching.
Roast for 15 minutes, or until tender.
Remove the sweet potatoes from the oven and turn each one over.
Place the salmon in the centre of the potatoes and spoon over half of the glaze from the bowl.
Lay lemon slices on top and return to the oven for 10-12 minutes until the salmon flakes easy.
Pour the remaining glaze over and sprinkle with chopped parsley and divide up between dishes.

Low Carb Smoked Salmon Roll Ups
Ingredients
120g sliced smoked salmon slices
60g houmous
60g cucumber cut into matchsticks
40g carrot cut into matchsticks
1/2 red pepper sliced lengthways
2 tsp dijon mustard
40g watercress
Instructions
Take a slice of smoked salmon, spread it with houmous and dijon and then layer with cucumber, avocado and red pepper slices.
Keep going until all ingredients are used and serve over a bed of watercress.

Bacon, Egg and Cheese on Wholemeal
Ingredients
2 rashers of back bacon
30g mozzarella grated
60g spreadable low fat soft cheese
1 egg
2 medium slices of wholemeal
2 tsp dijon mustard
1/2 a tomato sliced
30g rocket and spinach
Pinch of sea salt
Diced chives to garnish
Instructions
Cook bacon under a very hot grill for 4 minutes a side or in a non-stick pan on medium heat until crisp, turning infrequently.
Leave to cool.
Meanwhile, set a non-stick pan on a medium heat and whisk the egg in a bowl with a pinch of salt and add your mozzarella grated.
Pour the mixture into the pan stirring after 30s and again in another 30, fold together in the middle of the pan to the same size as your bread and leave to cool.
Arrange your sandwich laying out your bread adding half of the cream cheese, dijon and slices of tomato, a pinch of sea salt and then bacon.
Tightly fold your salad veggies and pack them tightly into the sandwich adding the folded egg mixture on top.
Garnish with chives and place the second slice of bread buttered with cream cheese on top.
Wrap in paper or foil or eat immediately.

Whole Roast Chicken with Root Veg and Pesto
Ingredients
1 medium whole chicken
400g squash diced into 1” cubes
200g sweet potatoes diced into 1” cubes
1 whole red onion
80g babycorns
2 cloves of garlic
3-4 sprigs of Rosemary
1 lemon halved
95g (1/2 jar) reduced fat pesto
Sea salt
Instructions
Remove chicken from packaging and place into a tray, cover liberally with sea salt and leave covered for 1-6 hours.
Preheat your oven to 220C/425F/Gas Mark 7.
In a roasting tray throw in baby corns, a lemon, 1 large sweet potato, diced butternut, onions, a few sprigs of rosemary, a whole clove of garlic, sea salt and black pepper - toss together.
Spatchcock a chicken by cutting either side of the spine and pressing firmly on the collarbone to flatten the bird, lay on top of the veggies in the tray adding the cut discard into the tray base.
Roast at 220C/452F/Gas Mark 7 for 20 mins then drop to 200C/400F/Gas Mark 6 for 45 minutes or until the juices run clear when pricked.
Remove the chicken from the tray and rest the meat covered loosely for 10 mins whilst you mix the veg in the tray, squeeze over the now glazed lemons juice and add a jar of reduced fat pesto, mixing very well, return the veggie tray to the oven.
After 10 minutues, carve the chicken and divide equally between four plates, remove the roots from the oven and add to each plate.
Serve with any additional steamed veg or side salad.

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