Prepare all the ingredients and add to a blender, pulse together until smooth, add water and ice (if desired) to bring the smoothie to your preferred consistency.

Bring a small pot of water to the boil over a medium heat and place the eggs gently into the water. The water should be simmering, cook the eggs for 6 minutes.

Halve and de-stone the avocado, scoop out the flesh and place in a flat bottomed bowl. Mash the avocado with a fork, add the garlic, a squeeze of lime, chilli flakes and salt, and stir through.

When the eggs have cooked, transfer them to a bowl of cold water and let them sit for a minute. Place the bread in the toaster and cook to your preferred level, meanwhile peel the eggs.

Plate up the bread, top with the avocado and an egg. Sprinkle with coriander and serve.

Combine your oats, cinnamon and whey in a saucepan

Add you milk and stir through, before adding your raisins

Heat over a hob on a medium heat, stirring frequently, until piping hot throughout

Pour into a serving bowl, top with your apple, and enjoy!

Preheat your oven to 180C. Warm the oil in a medium size cast iron skillet over medium high heat. Add the garlic and onion, cook for 2 minutes or until the onion is translucent.

Add the red pepper and cook for 1 minute. Then add diced tomato and cook for a further 2 minutes until soft. Add canned tomatoes, tomato paste, stock, paprika, cumin, cayenne, salt and pepper and mix thoroughly. Reduce the heat to medium-low and simmer for 5 minutes or until thickened.

Make small indentations in the surface of the mixture and carefully crack the eggs in. Leave to cook for 1 minute or until edges of whites are set.

Transfer to the oven and bake for 7-10 minutes until whites are just set but yolks are still runny (or longer if you prefer solid yolks). Alternatively if your pan is not oven safe, cover with lid and cook for 4-5 minutes.

Remove from the oven/heat and serve immediately, scattered with the coriander or parsley. Serve with a maximum of 2 slices crusty bread per person.

Add all ingredients to your blender, and process until smooth. Add water for a thinner consistency.

Add some cooking oil or butter to a frying pan, and warm over a medium to high heat.

Combine your eggs, baking powder and protein powder in a mixing bowl.

Add your milk to your mixing bowl in thirds; stirring to combine the batter evenly between pours. Add some water if needs be!

Add your batter to the pan, making circles around 4-5 inches in diameter, and flipping when the top of the pancakes start to lightly bubble, and edges are visibly cooking.

When your pancakes are ready, serve with your sliced banana (and chocolate chips if using these!).

Preheat your oven 190 C.

In a large bowl add and combine your oats, cinnamon, nutmeg, vanilla, chopped peaches, maple syrup and salted butter.

Ladle you mixture into a large baking dish, lined with spray, butter or cooking oil, and arrange the sliced peaches on top. Pop in the oven for 50 minutes

With 10 minutes to go, sprinkle your dessicated coconut on top, and return to the oven. When the 50 minutes is up, remove from the oven and allow to cool for at least 5-10 minutes before serving. Enjoy warmed up or cold, and store in the fridge!

Preheat the oven to 190°c and coat your muffin tin with cooking spray. Set aside. Whisk together the eggs and milk in a bowl. Season with salt and pepper.

Finely dice the red pepper and chop the spinach. Add to the egg mixture along with the grated cheddar.

Fill each muffin cup to around 3/4 full and bake for 20-25 minutes until centres are set and no longer runny.

Allow to cool slightly before turning out and serving.

Generously spray a frying pan with FryLite (or similar) and warm over a medium heat, add the onions and garlic and sauté for 10 minutes or until soft and translucent - add more cooking spray if needed. Add the paprika, cayenne pepper, cumin and dried oregano and stir through, cook for a further minute.

Add the tinned tomatoes and vegetable stock, stir through and cook for 10 minutes. At this point add the beans, stir through again and reduce to a medium-low heat, cook for a further 10 minutes.

Combine the salsa verde ingredients in a food processor and blitz to a textured paste. Transfer to a serving bowl and set aside.

Warm the tortilla in the oven or microwave, transfer the bean mix to a large bowl and serve deconstructed with the cheese and avocado on separate plates.

Warm the olive oil in a large pan over medium heat, add the onions and sweat for 4-5 minutes until beginning to soften. Add the garlic and cook for a further 2 minutes before adding the mince.

Break the mince up using your spoon or spatula, stirring regularly until the mince is browned all over. Add the seasoning, kidney beans and tomato puree and stir through.

Add the beef stock, bring to the boil and reduce to a simmer. Cook uncovered for 15-20 minutes or until most of the liquid has boiled off to leave a thick sauce.

Rinse the rice in cold water before cooking as per the instructions on the pack.

Serve the rice with the chilli, topped with a little cheese, fresh coriander and a handful of tortilla chips.

Thoroughly mix the marinade ingredients in a small bowl and season to taste with salt. Add the chicken and turn to coat. Cover and place in the fridge for 10 minutes to marinate.

While the chicken marinades, sauce whisk together the mayonnaise and garlic in a small bowl. Taste and season with pepper, then set aside.

Warm a griddle pan on medium-high and apply 3-4 sprays of FryLite. Drain the chicken from the marinade before cooking for 5 minutes each side, or until chicken is golden and cooked through.

Lightly toast the brioche bun. Top the chicken with lettuce, tomato, chicken and the mayo. Season to taste with pepper and top with remaining half of the brioche bun. Serve immediately.

Prepare all your ingredients. Place the olive oil, oregano and lemon juice in a small tupperware, season with salt and pepper and cover with the tight-fitting lid.

Build your salad starting with the lettuce leaves then the tomatoes and remaining ingredients.

Vigorously shake the tupperware to mix the dressing before pouring over the salad. Toss together using salad forks before serving.

In a small bowl mix the olive oil, red wine vinegar, mustard, garlic, lemon zest and juice of half a lemon to form the dressing. Season with salt and pepper to taste and set aside.

Slice the halloumi and place under the grill at a medium-high heat, cook for 3-4 minutes each side or until golden and bubbling. Meanwhile prepare the remaining salad ingredients and combine in a serving bowl.

Remove the halloumi from the grill and set aside to cool slightly. Pour the dressing over the salad and toss before serving, splitting the halloumi every between the two portions.

Preheat your oven to 200 degrees C.

Add your coriander seeds, cumin seeds, mustard seeds, turmeric and olive oil to a bowl, and combine.

Now move your onion, garlic cloves, tomatoes and parsnips into the bowl and mix well. Evenly layer your mixture on to a baking tray, and roast for 25-30 minutes until softened. Spread over a heavy baking sheet, then roast for 30 mins until tender.

Move your mixture into a blender, and then add 900ml of chicken stock, and process until smooth in texture.

Pour your soup into a saucepan, and then add your remaining vegetable stock, before seasoning with salt, pepper and chilli flakes!

Heat the mixture for 10 minutes on a low-medium heat, until piping hot! Just before you serve, add and stir through your lemon juice! Serve with two slices of crusty white bread!

Paw the prawns dry and place in a bowl, add the olive oil and stir through, add the spices and stir through until evenly coated. Cover and leave to stand. Pull 6-10 large individual leaves from the lettuce and wash in wash water.

Finely chop all the ingredients for the salsa and combine in a bowl, add the juice of half a lime and half of the salt. Stir through and taste, add more salt if desired.

Warm a large frying pan over a medium-high heat and apply 3-4 pumps of Fry-Lite. Add the prawns and cook, stirring regularly, for 2-3 minutes or until golden and opaque.

Transfer the prawns to a serving bowl and serve with the lettuce and salsa.

Transfer the beans to a sieve, drain and rinse with cold water. Shake dry and place on a lined baking tray. Bake for 15 minutes at 160C to partially dry the beans.

Generously apply FryLite (or any other cooking spray) to a pan and warm over a medium heat. Add the onion and garlic and sauté for 3-4 minutes before adding the peppers and sautéing for a further 3-4 minutes or until soft.

Add the onions, peppers and garlic to a food processor with the spices, breadcrumbs, eggs, mustard and half of the beans. Pulse until a consistent but slightly lumpy mixture is formed. Roughly mash the remaining half of the beans with a fork and stir into the mixture.

Using your hands, shape the mixture into palm sized patties approx 2-3cm thick. Place these on the lined baking tray in the oven at 200C for 10 minutes, flip and cook for another 10 minutes (you can grill if you prefer).

Slice the baps and serve the burgers topped with sliced tomato, onion, spinach leaves and up to 2 tbsp of your favourite burger sauce.

Mix the yogurt, garlic, ginger and spices in a bowl until consistent. Cube the chicken breast and pop in the marinade, stir and cover - place in the fridge overnight if possible.

Warm the oil in a pan over a medium heat, add the masala paste and fry for 3-4 minutes. Meanwhile remove the chicken from the marinade using a slotted spoon and transfer to the pan. Toss together with the paste and fry for 7-8 minutes, moving regularly, before adding warm water to the pan. You should add enough water to achieve your preferred curry consistency, bring to the boil before reducing to a simmer and covering. Cook for 15-20 minutes or until the chicken is cooked through.

Rinse your rice under cold running water. Add to a saucepan and cover with water, to around a centimeter above the rice. Place over a medium high heat on the hob, without a lid, for around 10 minutes, or until the water has evaporated to below the level of the rice. Then place a lid on the pan, turn off the heat and allow the rice to continue to steam. Do not stir, keep covered with the lid until you are ready to serve.

Toast and halve your naans before serving with your rice, topped with the curry.

Prepare your ingredients. Warm a large pot over a medium heat and apply 5-6 pumps of Fry-Lite.

Add the onions to the pot and cook for 4-5 minutes or until they begin to soften, add the garlic and cook for a further 3-4 minutes, stirring regularly.

Add the mince and break apart with a strong spatula or spoon. Cook for 4-5 minutes or until the beef has browned over, then add the celery, pepper, chilli and spices and stir through well.

Drain the kidney beans and add to the pot, along with the tinned tomatoes and the beef stock cube. Stir though and increase the heat to bring the chilli to the boil, before reducing to a slow simmer.

Cook for 30 minutes (longer if possible!), stirring regularly. Serve topped with the grated cheese.

Add your leaves together, before adding the dates and walnuts

Add your cheese and dates, and lightly toss together

Top with your vinaigrette, and serve as a main or side salad!

Mix the yoghurt, garlic, ginger, turmeric and cumin in a medium sized bowl. Cut the chicken thighs into strips and stir into the mix, cover and place in the fridge for 30 minutes.

Generously spray a large pan with Fry Light and warm over a medium-high heat. Remove the chicken from the marinade and add to the pan, cook for 7-8 minutes or until golden and sealed, turning regularly. Transfer the chicken to a plate and set aside.

Apply another 8-10 pumps of the Fry Light to the pan and reduce to a medium heat. Add the onions to the pan and sauté for 3-4 minutes. Then add the peppers, chillies, cloves, garlic, coriander, cumin, cinnamon, cardamom, garam masala, salt, pepper and splash of the chicken stock and cook for a further 3-4 minutes. Add the tomato puree and stir through. If you want a smooth curry, you should tip the contents of the pan into a food processor, blitz until smooth and return to the pan.

Add the chopped tomatoes, chicken stock and chicken, stir though and bring to the boil before reducing to a medium heat. Cover and cook for 30-90 minutes.

10 minutes before serving wash the rice before adding to a pan. Add 1.5x as much water as rice to the pan and bring to the boil until there is no longer a visible layer of water above the rice, turn off the heat, cover and allow to stand for 2-3 minutes. Check there is no water left in the pan, stir and serve, topped with the curry.

Preheat your oven to 200C. Wash and scrub your sweet potato, pierce several times with a fork and season with salt and pepper. Place on a baking tray and cook in the oven for 50 minutes. REmove your steak from the fridge and allow it to sit - covered - at room temperature.

10 minutes before your potato is cooked, warm the butter in a frying pan over a high heat. When you can feel the pan is hot and the butter has melted, add the steak and cook for 2:30 on each side - longer for a well done steak, shorter for a rarer steak. Remove from the pan and allow to rest for a minute before serving.

Remove the potato from the oven and slice lengthwise down the middle, pull the two sides apart to show the flesh and sprinkle with the grated cheese. Return to the oven for further 2 minutes, or until the cheese is melted.

Serve the steak and potato together, if there are juices remaining in the pan you can pour these onto the potato for more flavour!

Preheat your oven to 200C. Meanwhile, cook the courgettes whole in a large pan of boiling water for 5 minutes, drain, then leave to cool slightly.

Halve the cooked courgettes lengthways and scoop out the flesh. Set aside and roughly chop the cooked flesh. Heat the oil in a large frying pan and warm over a medium heat, add the onion and saute for 5 minutes. Add the garlic and cook for a further 2 minutes before adding the mince.

Break up the mince with a strong spoon or spatula and brown all over for 3-4 minutes. Add the spices, carrot, tomatoes, basil and the courgette flesh, stir through and continue to cook for a further 5 minutes.

Spoon the mixture back into the hollowed-out courgette halves, arrange them side-by-side in a large baking dish and cook in the oven for 20 minutes.

Sprinkle the cheese over the courgettes and cook for a further 2 minutes, or until the cheese is melted, before serving.

Wash the celery and remove both ends. Spread the peanut butter evenly between the two sticks.

Wash the carrots and slice into sticks or batons. Serve with the hummus.

4 brazil nuts

Wash the apple and cut into slices, top with the almond butter.

Combine the water and protein powder in a shaker, shake vigorously until evenly mixed.

Add more water for a thinner consistency.

Spread a small amount of marmite on the wafers, top with the cottage cheese and the black pepper.