Fresh Tomato soup with Basil


700g ripe red tomatoes(cut into quarters)

1 med sized onion, chopped

1 med size potato, chopped

1 clove garlic, crushed

1/2 pt stock, 2 tsp fresh chopped basil

Fry-Light Spray, salt & pepper.


Gently spray the bottom of a saucepan with

fry-light, add the onion & potato, let them soften without boiling.

Now add the tomatoes, stir well and let them cook for a minute.  Pour the stock over the tomatoes, stir, season and add garlic, cover and let simmer for 25 minutes.  When the soup is ready pass it through a sieve to extract the skins and pips.

(Free on Green Plan)


Leek, Onion & Potato Soup


4 large leeks

2 med potatoes

1 med onion

1½ pints/850ml chicken stock

1½ tbs fresh chopped chive’s ( or chopped parsley)  salt & pepper


Chop leeks finely, wash thoroughly, drain well.  Lightly cook leeks, potatoes & onions, season with salt & pepper. Cover and let the veg sweat over a low heat for 15 mins.  Add the stock, bring to simmering point & simmer for 25mins.

(50 cals on Green Plan if 2 stock cubes are used)



Minestrone Soup with Rice


8oz leeks (chopped), 2 sticks celery (chopped) 6oz carrots (chopped)

6oz cabbage (chopped), 1 med onion

2 tomatoes, fresh or from a tin

Fry-Light Spray, 1 clove garlic- crushed

2 1/2 pints stock, 1 tsp basil

2 tbs rice ( or pasta), 2 tbs chopped parsley

1 dessertspoon tomato puree

salt & pepper.


Spray oil in saucepan, add onion , celery, carrots & tomatoes.  Stir in crushed garlic, salt & pepper then cover for 20 mins.

Pour the stock in along with the basil, continue to simmer covered for about 1 hour.

Add the leeks, cabbage & rice ( or pasta) & cook for a further 30 mins.

Finally stir in the tomato puree, cook for another 10 mins and just before serving stir in the parsley.


(Free on Green Plan)



Carrot & Coriander Soup

2 onions sliced

450g carrots( diced)

25g dried lentils

1 litre chicken stock, 1tbs ground coriander, salt & pepper.


Lightly fry veg and lentils for 2-3 mins.

Add remaining ingredients and simmer for 40 minutes

(50 cals on Green Plan if Stock Cube is used)


Winter Soup

90g swede, 90g turnip

90g carrot, 90 g celeriac

90g potato, 120 g parsnip

1 med onion, 1 tsp. oil (B Bal Section)

240 g can tomatoes

30 g split red lentils

¼ – ½ tsp chilli powder

¼ tsp oregano

450 ml vegetable stock

120 g brussel sprouts.


Cut swede, turnip, carrots, celeriac, potato, onion & parsnips into chunks.

Heat oil in saucepan, add onion and stir for 1-2 minutes. Cover and leave over a low heat for 4-5 mins. Add the prepared vegetables, tomatoes , lentils, chilli powder, oregano and stock.  cover and simmer for 20 minutes.

Cut brussel sprouts in half and then add to saucepan, Cover & simmer for a further 10 – 12 minutes until all the vegetables are cooked.

(Only 40 cals on green plan if Oil is taken from ‘B’ Bal Section & 1 stock cube used)


Corned Beef Hash

1 medium onion

1 small green pepper

142ml beef stock made with bovril

340g corned beef

400g can chopped tomatoes with garlic

200g pack cooked beetroot in natural juice

salt & freshly ground black pepper

4tbsp Quark cheese

2 tbsp freshly chopped chives


1. Peel and finely slice the onion.  Halve and deseed and chop the pepper.  Place in a saucepan along with the beef stock.  Bring to the boil, cover and simmer for approx 5 minutes.

2. Meanwhile, remove any excess fat from the corned beef and cut into bite sized chunks.  Carefully stir in the onions and peppers, along with the chopped tomatoes taking care not to break up the corned beef, and heat through for 3-4 minutes.

3. Drain the beetroot and cut into small pieces.  Gently stir into the corned beef mixture along with plenty of seasoning.  Heat through stirring gently, for a further 1 – 2 minutes until piping hot.

  1.   Serve topped with 1 tbsp Quark sprinkled with chopped chives and ground pepper.

(Free on Red Plan)


Roast Pepper Soup

2 red peppers & 1 yellow pepper, halved

1 onion, sliced thickly

710ml/1¼ pints water

1 garlic clove, crushed, 1 Tbsp Bovril

¼ tsp cayenne pepper, pinch of chilli pwdr

salt and ground black pepper

4 tsp natural yogurt

sprigs of basil, to garnish


1.  Grill the peppers until the skins are blackened and charred.  Remove from the grill and put them in a polythene bag for 5 minutes.  Peel of the skins, then deseed.

2.  Meanwhile, grill the onion slices under the hot grill until they are brown on both sides, then chop roughly.

3. Bring the water to the boil, add the bovril and stir until dissolved.  Put the chopped peppers in a saucepan with half of the Bovril stock, the garlic, cayenne pepper and chilli powder.  Bring to the boil, then cover and simmer for 15 minutes.

4. Remove the pan from the heat, season to taste with salt and pepper, and set aside to cool for 10 minutes.

5. Blend the soup in a food processor or blender for about 15-20 seconds.  return to the saucepan with the rest of the stock & heat through gently.  Serve hot, with a swirl of yogurt, garnished with Basil

(Free on Both Plans)


Orange & Kiwi Cheesecake

Base:                       (40 cals Green Day)

225g/8oz couscous

1 or 2 drops of vanilla essence

1 pack sugar free jell, fresh fruit sliced,


450g Quark, 100g natural yogurt

1 med egg, beaten

Fruit and zest of 1 orange

¼ tsp almond essence, Kiwi fruit


Make the base by adding the couscous to boiling water for approx 5 minutes, until the water has absorbed.  Add the vanilla essence, then pour into a flan dish.  Add the sliced fruit on top then add made up jelly, place in fridge until set.

Mix together quark, yogurt, egg, chopped orange & zest, almond essence & kiwi fruit.  Put onto base and smooth over top.  Decorate with kiwi fruit.  Chill for 2 hours.