Sunday

Ingredients (1 portion)

• 40 g porridge oats
• 1 ripe banana
• 1 egg
• 100 ml semi-skimmed milk
• 80 g frozen blueberries
• ½ tsp ground cinnamon

Method

1. Heat the oven to 180°C (160°C fan). Peel the banana and mash it well in an ovenproof bowl or large ramekin (about 300 ml).
2. Beat in the egg and the milk, then stir in the oats, cinnamon and about two thirds of the blueberries.
3. Scatter the rest of the blueberries on top and bake for 20 minutes, until set and golden on top. (Or microwave for 3 minutes, until set.)
4. Leave it for 2 minutes, then eat it straight from the dish, warm.

Why it is a healthy start

It is like a cake for breakfast but made from oats, banana and egg, with no flour, sugar or butter. The blueberries add colour and vitamins, and the egg adds protein.

Swaps

Frozen raspberries or chopped apple in place of the blueberries. A spoonful of Greek yoghurt on top. A few walnuts.

Ingredients (1 portion)

• 1 portion roasted red pepper and tomato soup, from Saturday's lunch (kept in the fridge)
• 1 slice wholemeal bread
• 1 pinch black pepper

Method

1. Tip the cold soup into a saucepan. Add a splash of water (about 50 ml) if it has thickened.
2. Heat it over a medium heat for 5 minutes, stirring, until it is bubbling and steaming hot all the way through. (Or microwave, covered, for about 3 minutes, stirring halfway.)
3. Toast the bread and serve with the soup, with a little pepper.

Why it is a healthy lunch

It is the easiest lunch of the week, with nothing to chop or cook from scratch, and the flavour is even better the next day.

Swaps

Grated cheese on the toast. A spoonful of yoghurt on top. A handful of spinach stirred in at the end.

Ingredients (4 portions of gammon; the vegetables and apple are for tonight's portion)

• 800 g unsmoked gammon joint, boneless, fully defrosted if frozen
• 100 ml water, for the foil parcel
• 1 tbsp honey, for the glaze
• 1 tsp mustard (Dijon or English), for the glaze
• 1 carrot, cut into large chunks (tonight's portion)
• 1 parsnip, cut into large chunks (tonight's portion)
• 150 g potato (1 medium), cut into chunks (tonight's portion)
• 1 eating apple, cut into 6 wedges (tonight's portion)
• 2 tsp olive oil, for the vegetables (tonight's portion)

Prep (about 15 minutes)

1. Read the label on the gammon. Most joints can go straight into the oven in a foil parcel, which this recipe uses. If the label says to soak it first (some saltier joints do), follow that and then pat it dry. Heat the oven to 190°C (170°C fan).
2. Put the gammon on a large piece of foil in a roasting tin. Pour the water around it and wrap the foil into a loose, sealed parcel.
3. Peel the carrot, parsnip and potato, cut them into large chunks (about 4 cm), toss them with the oil and spread them around the foil parcel in the tin. Keep the apple wedges until later.

Cooking (about 1 hour 20 minutes, mostly hands-off)

1. Roast for 50 minutes. Take the tin out and carefully open the foil (the steam is very hot). Add the apple wedges to the tin among the vegetables.
2. Mix the honey and mustard and brush it over the gammon. Turn the oven up to 200°C (180°C fan) and roast, with the foil open, for another 20 to 25 minutes, until the glaze is golden and the vegetables are soft and caramelised. A thermometer in the middle of the joint should read at least 75°C, and there should be no pink.
3. Rest the gammon on a board under foil for 10 minutes, then slice it thinly. Serve one quarter, about 140 g, with the roast vegetables and apple, and a spoonful of the juices from the foil.
4. Slice the rest of the gammon and put it in three containers, with a spoonful of the juices to keep it moist.

Why it is a healthy dinner

Gammon is a lean, high-protein meat, and cooking it in a foil parcel needs no extra fat. The honey and mustard glaze is tiny, and the roast apple makes the vegetables sweet, so there is no sauce to make. Everything cooks in one tin.

Swaps

A beef topside joint in place of the gammon (roast for 20 minutes at 220°C, then 50 to 60 minutes at 180°C, with no foil). A sweet potato in place of the potato. Green beans on the side, cooked in the microwave.