Add your yoghurt to a serving bowl
Stir in your segments, and then top with your diced walnuts
Top with your honey

Preheat the oven to 180°C and coat your muffin tin with cooking spray.

Add the mashed bananas to a large bowl and ensure they are smooth. Add egg, honey, and coconut oil and stir thoroughly.

Gradually add the remaining dry ingredients while constantly whisking to form a batter.

Pour batter into the muffin holes and fill each 3/4 of the way and top with a slice of banana. Place in the oven and bake for 15 minutes or until golden brown.

If you want to make sure the muffins are cooked through, push a toothpick into the centre and if it comes out clean they are perfectly done!

Bring a medium pot of water to the boil, add a generous splash of white wine vinegar and reduce to a simmer. Crack each of the eggs into their own cup or small bowl and then vigorously stir the water in the pan to create a whirlpool, add each of the eggs into the middle of the whirlpool and cook for 2 ½ minutes.

Halve and toast the bagel to your preferred level, meanwhile remove the eggs from the pot using a slotted spoon and place them on some kitchen towel to rest. Once the bagel is toasted, layer the spinach, smoked salmon and egg on top and garnish with mustard - if you like.

Add the oil to a frying pan and warm over a medium heat.

Add the tomato and onion, fry for around 3-5 minutes until softened.

Add your jalapeños and eggs, folding the mixture so it does not set, until it reaches your preferred consistency.

When the eggs are almost cooked, add the cheese and stir through, pop your bread in the toaster.

Remove the bread from the toaster and serve topped with the eggs.

Add all your ingredients to your blender, and process until smooth!

Add the oats and protein powder into a tupperware container and mix thoroughly before adding your milk and stirring thoroughly with a fork.

Top with the chocolate warm almond butter before.

Place the lid on your container, and pop in the fridge overnight.

Enjoy cold, or warm through in the microwave.

Warm the olive oil in a large frying pan over a medium heat and add the onions and garlic, sauté for 5 minutes or until they begin to become translucent. If the onions starts to catch and burn, add 1 tbsp of warm water to the middle of the pan.

Add the pepper, broccoli and 2 tbsp of warm water to the pan. Cover and cook for a further 2-3 minutes.

Remove the lid and add the butter to the pan, once melted add the eggs and stir through. Cook for 3-4 minutes or until the sides have set, cover and cook for a further 15 minutes.

Top the frittata with the cheese and place under the grill on a medium heat for 10 minutes. Remove from the pan and serve, topped with the chopped parsley and a little extra grated cheese.

Remove the skin from the salmon fillets and chop the flesh into small cubes. In a large mixing bowl combine the salmon, pepper, breadcrumbs and garlic to form a consistent mixture. In a smaller bowl mix the egg, soy sauce, lemon juice and salt before transferring to the larger bowl and tossing everything together.

Warm the olive oil in a frying pan or skillet over a medium-high heat. Form the fish mix into 4 similar size burger patties, around 1-2cm thick and place in the pan, fry for 5 minutes each side or until golden brown and cooked through.

Halve the burger buns and lightly toast them before stacking each with a patty, lettuce, tomato, onion and a tbsp of the tartare sauce.

Wash the rice in 2 changes of cold water and allow it to soak for around 15 mins.

Mix the spices in a flat bottomed bowl, set the chicken on a tray and spay generously with FryLite or similar cooking spray. Roll each of the thighs in the spice mix and massage the seasoning into the skin before placing back on the tray.

Warm half of the olive oil in a deep non-stick pan or pot over a medium heat and add the chicken thighs, cook for 5-6 minutes turning regularly, or until browned and crips both sides. Remove from the pan and set aside.

Add the remaining olive oil to the pan and warm for a minute before adding the onions and garlic. Cook for 4-5 minutes before adding the pepper, tomato, tomato puree and chicken broth. Stir thoroughly before adding the chicken thighs and a generous pinch of the remaining spice mixture, cover and cook for 15 minutes.

Remove the lid from the pan and lift out the chicken using a slotted spoon, set aside on a plate. Drain the rice from the water and add to the stock mix, bringing to the boil and reduce to a simmer before placing the chicken back in liquid. Cook for 15 minutes or until the rice is cooked to your liking.

Serve the rice and chicken topped with the chopped coriander and a slice of lime.

Add your bulgar wheat to a pan with x1.5 as much water (around 110ml here) and cook uncovered on a medium heat for 10-12 minutes or until the water has almost all been absorbed or evaporated. Fluff the grains, cover the pot and allow to stand for 10 minutes.

Meanwhile, drain your tuna and flake the meat into a bowl with a fork, add the onion, garlic, seasoning and whisked egg and mix thoroughly. Using your hands, shape the mixture into 4 burger patties.

Warm a pan over a medium-high heat and apply 4-5 pumps of Fry-Lite. Add your burgers and cook for around 3-5 minutes on each side, add the chopped pepper when you turn the patties.

Combine the pepper with the bulgar wheat, stir though and season with salt and pepper. Serve with the patties and the rocket.

Bring a pan of water to the boil and add the potatoes, cook for 10 minutes before draining and rinsing. Meanwhile preheat the oven to 200°C.

Add the potatoes to a large roasting dish, toss with 2 tsp of oil and season generously with salt and pepper. Place in the oven for 20 mins, turning halfway, until crisp, golden and cooked through.

While the potatoes are roasting, boil your eggs in a small pan of simmering water for 7-9 mins, depending on how you like them cooked. Then place into a bowl of cold water to cool for a few mins before peeling away the shells, and cutting them into halves.

In a large salad bowl, combine the remaining tbsp of oil, red wine vinegar, capers and chopped tomatoes. Season with salt and pepper to taste and then add the onion, spinach and potatoes and gently toss together. Top with the tuna and eggs before serving straight away.

Spread your cranberry sauce on the slices of bread.

Add your turkey breast on the bread, and then layer your bacon on top.

Close your sandwich, cut in half and enjoy!

Put your vinegar in a large saucepan, and heat until lightly bubbling, before adding your sugar, and stirring through until dissolved.

Now add your red cabbage, carrot and pepper and cook for 5 minutes on a low-medium heat, constantly moving the vegetables so they are coated in the vinegar mixture.

Move your vegetables into a salad bowl, and season with your sesame seeds, pepper and salt, and coriander leaves

Preheat your oven to 180C, and line a baking tray with greaseproof paper.

Remove the tops of the peppers and set aside (you need these for later) and carefully scoop out the seeds and pith. Spray the outside of each pepper with 2-3 pumps of Fry-Lite and place on the baking tray, pop in the oven for 10-15 minutes, until softened slightly.

Whilst your peppers are baking, warm the oil in your frying pan over a medium heat and sauté the spring onions for 4-5 minutes. Add the turkey mince to the onions and break up using a wooden spoon pan and cook on a medium heat until it begins to brown.

Add the spices, carrots, tomatoes and stock, increase the heat and bring to the boil. Reduce to a fast simmer and cook uncovered for 15-20 minutes, or until the sauce starts to thicken.Preheat your oven to 180C, and line a baking tray with greaseproof paper.

Remove the tops of the peppers and set aside and carefully scoop out the seeds and pith. Spray the outside of each pepper with 2-3 pumps of Fry-Lite and place on the baking tray, along with the tops, and pop in the oven for 10-15 minutes or until softened slightly.

Remove your pepper from the oven and fill each with the chilli, sprinkle with the grated cheese and place back in the oven for a further 15 minutes before serving.

Mix all marinade ingredients in a small bowl. Once combined, coat each salmon fillet thoroughly before covering and placing in the fridge for at least 30 mins.

For the sauce, mix the cornstarch with 1 tbsp of cold water until dissolved and set aside. Place all remaining teriyaki sauce ingredients into a small pan over medium high heat and stir until all the sugar is dissolved, for about 3 minutes. Turn up to a high heat and bring to the boil. Add the cornstarch mixture to the sauce and boil for 1-2 minutes or until the sauce has thickened. REmove from the heat and set aside. Warm the oil in a large pan over high heat. Place the marinated salmon, skin side up in the pan and sear until a golden brown crust forms, about 5 minutes. Turn the salmon and cook for approximately 5 minutes on the other side, or until cooked through.

While the salmon is cooking, bring a pot of water to a boil and add the tenderstem broccoli. Cook for 3-4 minutes before draining and setting aside.

Plate the salmon and pour over the teriyaki sauce. Top with the sesame seeds and spring onions and serve with the broccoli on the side

Warm a large pan over a medium-high heat and apply 3-4 pumps of Fry-Lite. Add the chicken and fry for 2-3 minutes or until beginning to brown, add the pepper and fry for a further minute before removing from the pan and setting aside.

Add the oil to the pan and reduce to a medium heat. Add the garlic, ginger and chilli and saute for 2 minutes, then add the curry paste and the coconut milk. Bring to the boil then reduce to a simmer, add the chicken and pepper along with the thai aubergines, fish sauce, brown sugar and a squeeze of lime juice. Taste the sauce; add more sugar to make sweeter, or more lime juice to make more sour. Cover and cook for 10-15 minutes.

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.

Serve the thai curry on top of your fluffy rice.

Drain you tofu and remove excess moisture by placing it in a clean tea towel (or paper towels) and allowing it to rest under a heavy chopping board for around 15 minutes.

Preheat your oven to 200C and cut your tofu into approx 2x2cm cubes. Place on a lined baking tray and cook in the oven for 25 minutes or until firm, remove from the oven and set aside.

Combine the ingredients for the sauce in a large bowl, add the tofu and stir so it is coated. Warm the sesame oil in a wok over a medium-high heat. Once hot add the veg a fry for 4-5 minutes, or until cooked to your preferred texture, being sure to toss regularly.

Add the tofu and half the sauce to the wok, stir through and reduce the heat to medium-low. Cover and cook for 1-2 more minutes before serving hot.

Soak the rice noodles in a bowl of boiling water for 20-25 minutes and set aside. Meanwhile prepare the ingredients and combine the sauce ingredients in a small bowl or mug and mix until consistent.

In a large pan or wok, dry fry the peanuts for 2-3 minutes over a medium-high heat before removing and setting aside. Add 1 tap of the oil to the pan and warm over a high heat, add the onions and fry for 2 minutes, add the peppers and fry for a further minute.

Add the other tsp of oil to the pan, drain the noodles and add to the pan, cook for a further minute. Add the sauce and stir so the noodles are evenly coated, cook for 2 minutes before adding the peanuts and spring onions. Cook for around a minute before creating a well in the middle of the noodles and adding the egg, allow to cook for 30 seconds before thoroughly stirring into the noodles and cooking for a further 30 seconds.

Serve garnished with coriander.