Recipes

The Stabiliser

Apple, kiwi and banana smoothie

This apple, kiwi and banana smoothie is suitable to be used in combination with our 5:2 diet plan, the Exante Diet Working Solution or the Exante Diet Simple Solution. This thick smoothie makes a quick and nutritious snack, and is perfect to carry with you for breakfast. Choose a good quality, unsweetened apple juice - or if you have a juicer, make your own fresh apple juice using a crisp, sharp apple such as a granny smith or new season Cox. Find out more about Exante diet plans here.

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Apricot porridge with jumbo oats

Jumbo oats make a thicker more substantial porridge, but it's ok to use regular rolled oats. This healthy start to the day provides plenty of slowly released carbohydrate to keep your blood glucose level and help protect your heart. The apricots supply sweetness to the porridge as well as iron, beta carotene (the plant form of vitamin A) and additional fibre, and the milk is of course a bone essential because of its calcium content.

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Baked sweet potato with Spiced baked beans

Why not try this twist on your favourite baked potato and baked beans. Sweet potatoes are very high in vitamin A, and the cumin and onion in the baked beans turn the ordinary into something different. If you prefer to use regular baking potatoes you may be interested to know they don't count towards your five a day, whilst sweet potatoes do!

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Blue Cheese and Pear Scones

A great snack, if you make and freeze a batch of these savoury scones you can quickly heat one up if you are feeling peckish and are tempted to indulge in less nutritious foods. They are also a great accompaniment to soup. Serve with some celery sticks or ripe cherry tomatoes.

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Bruschetta with 2 different toppings

A quick lunch high on visual as well as taste appeal, bruschetta are easy and quick to prepare. Buy lower fat versions of cheeses such as mozzarella and feta which taste just as good, and look out for ready prepared 'Bruschettina' (Italian par baked sliced bread) to speed things up. If you prefer, just use mozzarella and pop the soya bean bruschetta under the grill for a minute to melt.

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Cereal and fruit breakfast

Avoiding adding sugar to your cereal by topping with fresh fruit. Not only will this provide essential fibre and vitamins, these fruits contain a huge number of important phytochemicals which help protect you against disease.

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Chicken and pickles open sandwich

If you have been controlling your carbohydrates by cutting out bread, this provides a smaller amount than a full sandwich would, and has lots of protein to keep your appetite at bay. Pickled vegetables are high in salt, so don't eat this one every day, as it provides more than one third of your day's recommended salt.

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Christmas Turkey

All is not lost if you are having a low carb Christmas. Turkey escalopes wrapped in bacon and stuffed with cranberries and walnuts served alongside broccoli and Brussels sprouts, both packed full of immune boosting vitamin C. The addition of cranberries brings heart protecting and cancer fighting antioxidants. This looks and tastes delicious and should keep you in ketosis too. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Greek and feta salad

This classic combination of salad vegetables is at its best in summer with really ripe tomatoes, but if you fancy this in the depths of winter sit the tomatoes on the windowsill for a few days to ripen fully and warm through and let the other ingredients come to room temperature before you make the salad.

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Greek yogurt with fruit and seeds

Look out for 0% fat greek yogurt which has been strained as this improves the texture of the yogurt making it feel creamy though it isn't. Top with whichever fruit you fancy, a spoonful of toasted seeds and a drizzle of honey.

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Hot tomato salsa with breadsticks and carrot sticks

Why buy salty overpriced salsa when you can quickly make your own with fresh ingredients. Not only will it taste better but you will be have more vitamin C from the tomatoes. If you don't have a food processor, skin the tomatoes, then chop them finely along with the coriander and chilli, and grate the onion before mixing all together in a bowl.

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Lemon Bubbly Jelly

Allow yourself a little indulgence by making this low sugar jelly topped up with some sparkling wine. If you prefer to use a sachet of sugar free jelly, make up a one pint (600ml) sachet with 400ml of water and allow to cool in the fridge. When nearly set add 175ml of sparkling wine. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.

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Omelet and summer fruit smoothie breakfast

Great for the weekend when you have a little more time, this breakfast will keep you going all morning. The riper the fruit you use the sweeter it will be, but if you are using frozen fruit and it is too tart, try a little sweetener such as xylitol, or sucralose.

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Oriental chicken salad

This is a low fat salad with stacks of taste from the many flavours it contains. Look out for Nam Pla (fish sauce) in the oriental aisle of the supermarket, but use carefully as it is very salty.

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Peppered mackerel and red apple salad

Mackerel is a great source of omega 3 fatty acids, of which the important DHA is known to be essential for your heart health, vision and brain function. Here it is combined with apple and cucumber in a yogurt sauce and accompanied by baby new potatoes. A delicious lunch or simple supper.

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Piperade

Piperade is really posh scrambled eggs with tomatoes and peppers and it comes from the Basque region of France. It is equally good for breakfast or supper, but if you have been controlling your carbohydrate content it is a good intermediate breakfast before adding in more carbohydrate rich breads and cereals.

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Poached pears with blueberry sauce

A lower fat and calorie take on the classic pears with chocolate sauce, this easy dessert uses blueberries to make a beautifully coloured sauce. This recipe makes 2 portions, but you easily double it up for all the family to enjoy.

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Seafood linguine

A very simple pasta dish, great for mid week meals which is very low in fat. Keep a bag of seafood mix (prawns, calamari and mussels) in the freezer which you can quickly defrost and cook for a meal which is on the table in 15 minutes.

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Spinach Stuffed Chicken Thighs with Citrus Cous Cous

This makes a very impressive supper dish which is much simpler than you may think. It combines lots of Mediterranean flavours and puts ingredients such as streaky bacon you may have thought were off limits back on the plate. As with many things in life, moderation is the key, so enjoy the bacon in the knowledge that this whole delicious meal would not have any red traffic lights were it from the supermarket.

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Steak and mushroom stir fry with boiled rice

When you want to be in and out of the kitchen quickly, a stir- fry usually fits the bill. Use lean steak for this recipe, rump is great, and slice all the ingredients finely in advance to speed up cooking. Don't forget that if the food starts to stick a tablespoon or so of water rather than more oil, will keep the fat content down.

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Strawberry and elderflower jellies

This is a simple summery low calorie dessert which looks great served in wine glasses. Buy undiluted elderflower cordial from the drinks aisle of the supermarket or if you are lucky enough to have home made, use this.

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Tarragon Chicken with Crushed potatoes

This easy dish is ideal for a special meal or just a midweek supper. Chicken breast is low in fat and here it is cooked in a little white wine with tarragon to provide lots of flavour. The potatoes are lightly crushed before serving and have a little olive oil drizzled over. Delicious!

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Tortilla wrap with refried beans

A very quick vegetarian lunch which you can carry to work or eat at home. Refried beans, which are spiced pinto beans are available in cans in the Mexican food aisle of the supermarket. Also look out for half fat soured cream which is only 9% fat for a creamy taste without lots of fat.

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Tropical fruit salad with Passion fruit Sorbet

What a lovely way to get 2 of your 5 a day! If you have never tried passion fruit, you are really missing out. Purple passion fruit are best eaten when they are a bit wrinkly as they are sweeter, so pop in the fruit bowl for a day or two if you need to. You eat the seeds (extra fibre!) too and their strong juice is a great match for the mango and pineapple.

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Tuna and Fennel Pilaff

A family meal which mostly uses store cupboard ingredients, you can substitute celery for fennel if you don't like its aniseedy flavour. Vegetarians may use boiled green lentils instead of the tuna. Either way, this easy pilaff will keep for 24 hours in the fridge and is equally delicious served as a salad with cherry tomatoes.

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Tuna and Rice Salad

A really low fat and filling salad which will keep in the fridge for a couple of days, this is an easy portable lunch. The recipe uses wild and red rice alongside regular basmati rice, but if you prefer, just use your favourite rice.

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Vegetarian Chilli

This is a great recipe for freezing, so make a batch so you can use it another meal time. Vegetarian mince such as soy mince or mycoprotein (Quorn) tends to be low in fat and saturates and high in iron, so it a good substitute for beef mince. This provides 3 of your portions of vegetables making it high in fibre as well as vitamins, but if you want to add something green, why not serve with a few green beans or a side salad of baby spinach leaves.

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Winter Vegetable Soup

A chunky soup using lots of cheap winter vegetables which will fill you up without providing lots of calories. Make a batch of this to freeze in individual portions so you can quickly heat one up in the microwave if you are feeling peckish.

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