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  Ingredients  1 floret Broccoli stalked and chopped  100g Mushrooms sliced  2 Onions peeled and sliced  2 courgette diced  1 garlic clove sliced  3 tablespoons Mustard (wholegrain)                   2 tablespoons Lemon Juice                               1 Garlic clove crushed                                           White Sauce 50g Flour200ml Vegetable Stock100ml Milk50g Butter Recipe for making white sauce (click here)  Method  Make white sauce with recipe....

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  4 Spinach Frozen 1 tablespoon lemon juice  1 Red onion fine diced  4 tablespoons cream cheese  100g Camembert small diced  1 Sprig fresh rosemary  200g Fresh Homemade Pasta  Method Heat the saucepan up then add garlic, onion, sauté for 2 minutes. Then add the frozen chopped spinach into the pan add the lemon juice. Cook the spinach throughly until all the water has cooked out then add the cream cheese to the mix. 1 minute  Season with salt and pepper then add the fresh rosemary and camembert to the mix and place to one side 1 minute Place to one side...

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Ingredients 200g Orzo Pasta  4 large mushrooms sliced 2 capsicums sliced  2 courgettes sliced  2 large onions peeled & sliced 1 tablespoon oregano 2 tablespoons balsamic vinegar  1 tin chopped tomatoes  salt & pepper pinch  2 cloves garlic finely diced 2 tablespoons pesto  1 handful fresh basil  2 tablespoons olive oil  Method Cook pasta in boiling salted water. (follow cooking instructions) Using a frying pan place on medium heat, place olive oil in pan. Once hot add garlic cook for 30 seconds. Then add capsicums and onions cooking for a further 3 minutes. Once soft add balsamic.  Add mushroom, courgettes ,...

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This mixed berry protein porridge recipe is packed full of good nutrients and whey protein.  Ingredients  1 cup Oats  1 handful Mixed berries  1 cup Semi skimmed milk  1 cup Water 1 scoop USN diet whey (strawberry) Method  Place the 1cup of oats in a the pan then add 1 cup of milk and water. Bring to the boil then simmer for 3 minutes. Then add the protein powder at the end stir in well with oats then garnish with fresh frozen mixed berries. Protein 41g  Carbs 73 g Calories 398 Kcal 

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  1 onion (peeled and chopped) 1 tin kidney beans (drained and washed)  1 teaspoon tomato puree  2 teaspoons paprika 1 tin tomatoes chopped  1 ripe avocado (halved, cored then peeled) 3 eggs (scrambled)  1/2 cup of milk    Method   Place pan on medium heat, add oil into pan wait for a minute then add onions cook a further minute, then add paprika and kidney beans cook for 10 minutes on low heat, then add the chopped tomatoes and cook out for a further 5 minutes, season with salt and pepper and add tomato puree. Whilst the beans are cooking...

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