Experience this delicious pasta dish tossed with vegetarian Parmesan cheese and cream without feeling any guilt. Easy to make, you can also try adding minced garlic, mushrooms, small broccoli florets and/ or chicken to compliment the dish.
If you’re feeling a bit under the weather, then this is the soup for you. This is one of our favourite Ketosis recipes and it is really easy to make. Courgettes are low in calories but the high water content ensures you feel fuller for longer - perfect if you're on the VLCD or LCD diet. Courgettes contain an effective amount of both immune boosting vitamin C and potassium, beneficial in the control of high blood pressure. The fibre in the courgettes skin can aid in the prevention of constipation, a possible side effect of ketosis. Garlic contains a powerful antioxidant whilst displaying a beneficial effect on blood pressure in people with hypertension. As a result it has the added benefit of making a healthier heart. As it's so low in calories you may fancy a sprinkle of cheese on the top. Strong flavours like mature cheddar or parmesan work great, 10g will add approximately 40kcal to the meal and extra protein.
Large mushrooms are a great option for those wanting to avoid meat but are still looking for something substantial. This cheesy, gooey recipe is low in carbs but the tasty gruyere cheese is high in filling, hunger suppressing protein. The mushrooms are packed with the added benefits of antioxidants and B vitamins. You can use it on any of the solutions, including the VLCD and LCD diet. Serve with green vegetables or a salad to keep carbs and calories in the overall meal low, a key factor of our ketosis recipes. This is a perfect, healthy, yet satisfying meal!
Extra light soft cheese, which contains around 4% fat is a great boon in the dieters kitchen. Not only is it low in fat, but it is high in protein, and it spreads easily making it a good replacement for butter or other spreads. Here is it spread into celery sticks for a classic snack.
Fill a whole iceberg lettuce leaf with a tasty mix of egg, chives and low fat mayonnaise. Remember that products can only be labelled 'low fat if they contain less than 3g fat per 100g, so don't be fooled by the reduced fat labels which may still contain a lot of fat. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.
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.
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.
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.
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.
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.
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.
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.
The supermarkets are all making Shaker Salads as part of their ready to go ranges and they make a great healthy lunch. This recipe uses giant cous cous but you can use regular cous cous if you prefer, following the cooking instructions on the packet.
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.
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.
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.
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.
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.
Omelettes are quick to make, high in protein and contain almost no carbohydrate. This one is served with a salad made with bean sprouts and cucumber with added fennel for an aniseedy taste. This can be enjoyed on any of our diet solution plans, including the VLCD and LCD diets.
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.
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!