Tuesday

Ingredients (1 portion)

• 1 eating apple
• 3 tbsp water
• ½ tsp ground cinnamon
• 150 g plain Greek-style yoghurt
• 25 g porridge oats

Method

1. Wash the apple, cut out the core and chop it into small cubes, skin on.
2. Put the apple, water and cinnamon in a small saucepan with a lid. Cook over a medium-low heat for 6 minutes, stirring once, until the apple is soft. (Or microwave in a covered bowl for 2 to 3 minutes.)
3. Spoon the yoghurt into a bowl, stir in the oats, and top with the warm apple and its juices.

Why it is a healthy start

The apple is sweet without added sugar, and the yoghurt gives protein while the oats give fibre. It is like a light crumble you can eat for breakfast.

Swaps

A pear in place of the apple. A few raisins or chopped walnuts on top. Frozen blackberries stirred in for the last 2 minutes.

Ingredients (1 portion)

• 1 sweet potato (about 250 g)
• 2 tbsp houmous (about 40 g)
• 40 g baby spinach
• 1 pinch black pepper

Method

1. Scrub the sweet potato and prick it all over with a fork. Microwave it on a plate for 5 minutes, turn it over, then microwave for another 2 to 4 minutes, until it feels soft when squeezed (use a tea towel, it will be hot).
2. Cut it open lengthways and put the spinach on top of the hot potato. Leave it for 1 minute, so the heat wilts the spinach.
3. Spoon the houmous on top and finish with pepper.

Why it is a healthy lunch

Sweet potato gives fibre, vitamin A and slow-release carbohydrate, and the spinach adds iron. Houmous brings plant protein and healthy fat, so it is filling for a meal with so few ingredients.

Swaps

A spoonful of Greek yoghurt in place of the houmous. A sprinkle of grated cheese. A handful of frozen sweetcorn warmed with the potato.

Ingredients (1 portion)

• 150 g chicken breast
• 1 small leek (about 120 g)
• 80 g mushrooms
• 2 tsp olive oil (1 tsp for the pan, 1 tsp for the filo)
• 1 tbsp plain flour (about 10 g)
• ½ cube reduced-salt chicken stock cube
• 100 ml hot water for the stock
• 50 ml semi-skimmed milk
• ½ tsp dried thyme
• 2 sheets filo pastry (chilled or defrosted)
• 100 g green beans

Prep (about 10 minutes, any time that day)

1. Cut the chicken into 2 cm chunks. Put it in a covered container on the bottom shelf of the fridge. Wash your hands, the board and the knife.
2. Trim the leek, slit it lengthways and rinse it well under cold water to remove any soil. Slice it thinly. Wipe the mushrooms and slice them. Trim the tops off the green beans. Keep the vegetables in the fridge.

At dinner time (about 15 minutes of work)

1. Heat the oven to 200°C (180°C fan). Heat 1 tsp of the oil in a frying pan over a medium heat. Cook the leek and mushrooms for 5 minutes, until soft.
2. Add the chicken and cook for 4 minutes, turning, until it is white on the outside. Sprinkle over the flour and thyme and stir for 1 minute.
3. Add the stock a little at a time, stirring, then the milk. Simmer for 3 minutes, until the sauce is thick. Check that a piece of chicken is white all the way through, with no pink.
4. Spoon the filling into a small ovenproof dish. Crumple the 2 filo sheets loosely and lay them over the top. Brush them with the other 1 tsp of oil.
5. Bake for 15 to 18 minutes, until the filo is golden and crisp and the filling is bubbling.
6. While it bakes, steam or boil the green beans for 5 minutes, until tender. Drain and serve with the pie.

Why it is a healthy dinner

Filo is crisp with very little fat, so you get the comfort of a pie without a heavy pastry case. The sauce is made with a little flour and stock rather than cream, and the leek, mushrooms and green beans add up to a plate that is mostly vegetables.

Swaps

Chicken thighs in place of the breast (cook for 2 minutes longer). A carrot or a handful of frozen peas in the filling. Broccoli or cabbage in place of the green beans.