A fab fish dish from the Bikini Promise- Crusty herby haddock

Crusty herby haddock 

The herby crust makes this haddock much more interesting - perfect for a mid-week supper.

Serves 4 

Ingredients: 
1 tbsp olive oil, and a little extra
4 x 140g unsmoked, un-dyed haddock fillets
20 cherry tomatoes
1 clove garlic, peeled and crushed
100g wholemeal breadcrumbs, about 4 slices
Zest and juice of 1 lemon
2 handfuls flat-leaf parsley, chopped
Freshly ground black pepper

Method:

1. Preheat the oven to 200C/gas 7. Lightly smear a baking tray with olive oil to stop anything from sticking. Arrange the haddock fillets and cherry tomatoes (stalks left on) on the baking tray.
2. In a large bowl, mix together the breadcrumbs, lemon zest and juice, olive oil, black pepper and parsley
3. Divide this mixture between the 4 haddock fillets, then bake in the oven for about 15 minutes or until the fish flakes slightly and the topping has gone crusty

A delicious breakfast recipe from the Bikini Promise - Poached Eggs with Avocado and Spinach

This healthy breakfast is full of protein and good fats which will keep you full until lunchtime.

Serves 2 

Ingredients: 
½ ripe medium avocado, peeled, stoned and sliced 
50g baby spinach
1 tbsp extra-virgin olive oil 
2 tbsp blanched and toasted hazelnuts, roughly chopped 
Squeeze of lemon juice 
2 large eggs

Method:

1. Gently toss the avocado in a bowl with the spinach, olive oil, hazelnuts and lemon juice. Season with ground black pepper and set aside
2. To poach the eggs, heat a large pan of water until it bubbles gently. Crack an egg into a cup, then slide the egg into the water, lowering the cup as close to the water as possible. Using a dessert spoon, gently fold any stray strands of white around the yolk
3. Repeat with the remaining eggs. Cook each egg for 2–3 min, then remove with a slotted spoon and drain on kitchen paper.
4. Divide the avocado mixture between 2 plates, then serve the eggs on top, sprinkled with ground black pepper

A delicious pasta recipe from the Bikini Promise - creamy Spaghetti with Brussels sprouts and mushrooms

Originally, I made this dish using wholewheat fettuccine, but as it is hard to find on the high street, I’ve adapted it to use spaghetti. But if you do find some wholewheat fettuccine, give it a try. Whichever pasta shape you use, this dish is a healthy alternative to the usual creamy pasta.

Serves 4 

Ingredients: 
350g wholewheat spaghetti
1 tbsp olive oil
200g mixed mushrooms, sliced
200g Brussels sprouts, thinly sliced
200g mangetout, thinly sliced
1 garlic clove, peeled and crushed
2 tbsp sherry vinegar or red wine vinegar
4 tbsp low-fat crème fraîche
50g low-fat mature Cheddar cheese, grated finely
Freshly ground black pepper
Curly parsley, chopped

Method:

1. Cook the pasta according the packet instructions. Drain, return to the pot and set aside
2. Meanwhile, heat the olive oil in a large frying pan set over a medium heat. Add the mushrooms, Brussels sprouts and mangetout and cook, stirring often, for about 8 minutes, by which time the mushrooms will have released their liquid. Then, add the crushed garlic and cook for 1 minute
3. Add the vinegar, scraping up any tasty bits that have stuck to the pan. Bring to a boil on a high heat, then immediately take the pan off the heat
4. Finally, stir in the low-fat crème fraîche, most of the cheese and a good sprinkling of black pepper
5. Serve straight away, topped with the remaining cheese and with the parsley sprinkled over

Delicious Fruit Compote from the Bikini Promise healthy living plan

Make this at the beginning of the week and use throughout the week. You can cook any quantity and add any extra fruit you have to hand. This recipe is made using stone fruit but it also works with apples, pears, oranges ... all fruit cooks well. 

For the stone fruit, halve the plums and take out the stones. Wash the strawberries, cherries and plums and place in a roasting tray. Drizzle with some runny honey and a sprinkle of cinnamon. Roast in the oven at 200 ̊C for 25 minutes until fruit has softened.

*Eat warm or cold. Store in the fridge in an airtight container for up to 3 days.

Mexican butter bean hash - the perfect dish for brunch. Bikini Promise

A very simple, fun and filling breakfast dish with a bit of a kick!

Serves 4 

Ingredients:
1 x 400g tin butter beans
2 tbsp extra virgin olive oil 
1 medium onion, finely sliced 
2 cloves garlic, peeled and crushed 
4 lean rashers of bacon, all visible fat cut off 
2 tins of chopped tomatoes 
4 preserved jalapenos, chopped 
Slurp of Tabasco sauce, to taste
Freshly ground black pepper 
4 fresh eggs

Method:

1. Pre-heat the oven 200 ̊ C. In a large non-stick frying pan, heat the olive oil over a medium heat. Add the chopped onion and fry off for 4-5 minutes.
2. Next, add the bacon, garlic, chopped tomatoes and butter beans. Season with the black pepper, chopped jalapenos and Tabasco sauce. Stir to combine and let simmer over a low heat for 10-15 minutes.
3. Now, transfer the mixture to a shallow baking dish and pop in the pre-heated oven for 20 minutes, until bubbling and all the flavours have fused together
4. Take out of the oven and make 4 scooped holes in the mixture. Crack in the eggs and pop back in the oven for a final 6-7 minutes

*Serve for breakfast with a slice of whole-nutty bread - delicious!

Chargrilled Vegetable Salad - a super tasty Bikini Promise recipe

You'll need a grill pan or a fat reducing grill to make this simple but very tasty warm salad.

Serves 4

Ingredients: 
Olive oil, to brush the griddle pan
1 large aubergine, sliced lengthways
2 large courgettes, sliced lengthways
8 spring onions, blanched in boiling water for 2 minutes
1 red and 1 yellow pepper, roasted, skinned, deseeded and cut into quarters
12 asparagus spears

For the marinade:
1 shallot, peeled and diced
1 red chilli, deseeded and finely diced
2 garlic cloves, peeled and diced
8 basil leaves, torn
2 tbsp extra virgin olive oil
1 tbsp sherry vinegar

Method:

1. Set a non-stick ridged griddle pan over a high heat and brush lightly with olive oil. Cook all the vegetables for 2–3 minutes on each side until nicely chargrilled, then remove from the heat.
2. In a large bowl, combine all the marinade ingredients and add the cooked vegetables, gently stirring and coating them in the marinade
3. Cover and leave in the fridge to marinate thoroughly – overnight if possible – and serve the next day at room temperature. Don’t worry if making this is a last-minute decision and you don’t have time to marinate overnight. Just let the flavours infuse for as long as you can.
   
   

Light, healthy lunch idea from the Bikini Promise plan: Quinoa salad with cherry tomatoes and broccoli

This quinoa salad recipe is high in protein and gluten-free - the perfect light, summery lunch that will keep you full until dinner.

Makes enough for approximately 2 people 

Ingredients:
125g quinoa
8 sweet cherry tomatoes
1 small butternut squash, cubed
220g broccoli
4 slim spring onions, chopped

For the dressing:
1 tbsp brown rice vinegar
1 tbsp olive oil
2 tsp chopped fresh mint

Method:

1. Start by chopping the butternut squash into small 1cm cubes, drizzling with a splash of olive oil and roasting in a pre-heated oven at 200 ̊C for 20 minutes
2. Meanwhile, rinse the quinoa in a sieve under the cold tap, then transfer to a medium pan with 250ml water and bring it to the boil. Cover and simmer over a gentle heat for 15 minutes or until all the cooking water has been absorbed and the quinoa is fluffy.
3. At the same time, bring a pan of water to the boil, add the broccoli and cook for 3-4 minutes, until cooked al dente. Drain the broccoli and set aside.
4. Mix together the dressing ingredients, then toss with the broccoli, roasted butternut squash and cherry tomatoes. Add this mixture to the cooked quinoa, sprinkle with freshly ground black pepper and serve.

A healthy snack: Energy Bites - The Bikini Promise

Little bombs of energy that you can bake and keep in an airtight container for up to 6 days. Perfect for healthy snacking on the go!

Ingredients:
50g hazelnuts, chopped
50g sunflower seeds, chopped
50g dried apricots, chopped
50g raisins
15g soft dark brown sugar
50g oats
50g granary brown flour
½ tsp baking powder
2 tbsp vegetable oil
4 tbsp apple juice

Mix all the ingredients together and form into small balls. Bake at 180˚C for 15-18 minutes until golden brown

A healthy light bite idea: Vegetable Omelette: taken from the Bikini Promise plan

This works with any leftover veggies you have in the fridge; peppers, broccoli, green beans. 

Sauté all the vegetables in a little butter until soft and warmed through, add 2 eggs beaten per person. And leave to cook on a low heat before flipping over, or finishing off under the grill.

Healthy living: Sicilian Stuffed Tomatoes

Firm round beef tomatoes are perfect for this dish. Making a tasty snack or a meal accompaniment, the taste of the Mediterranean is as wonderful as ever. Feel free to swap the chicken for tuna fish! 

Serves 4-8 

Ingredients:
8 beef tomatoes 
2 tbsp olive oil 
1 medium onion, very finely chopped 
1 clove garlic, crushed 
15g pinenuts 
50g wholemeal breadcrumbs 
175g cooked chicken, finely chopped 
1 tbsp fresh oregano or marjoram 
2 tsp capers, chopped 
4 black olives, chopped 
Freshly ground black pepper 
Dash of Tabasco 
25g low-fat mozzarella cheese 

Method:

1. Pre-heat the oven to 180 ̊C 
2. Slice the top off each tomato and scoop out the pulp and seeds, chop and reserve these for later. Heat the oil in a pan and add the onion, garlic and pinenuts for about 7 minutes. 
3. Stir in the breadcrumbs and chicken. Cook for a further couple of minutes. Remove from the heat and stir in the oregano or marjoram, capers, olives and black pepper. 
4. Now add the tomato pulp and the dash of Tabasco. Give it all a good stir. Spoon the mixture back into the tomato skins and add a thin slice of mozzarella on top of each tomato. 
5. Place on a baking tray and cook for 30 minutes until tender and cheese has turned golden

*Serve hot or cold

A Bikini Promise recipe that's bursting with flavour: Spicy sweet potato and pumpkin soup

My yummy guilt-free sweet potato and pumpkin soup is bursting with flavour! 

Makes 8 servings, perfect to store for another day

Ingredient:
800g sweet potatoes, peeled and cut into large dices 
490g pumpkin, peeled and cut into large dices 
1 tbsp harissa paste 
2 tsp ground cumin 
1 garlic clove, crushed 
2 tbsp olive oil 
600ml vegetable stock 
250g low-fat natural yogurt 
Chopped fresh chives to garnish 

Method:

1. Preheat the oven to 180°C/fan 160°C/gas 4
2. Put the sweet potatoes and pumpkin into a baking tray with the harissa paste, cumin, garlic and oil. Toss to coat evenly and cook in the oven for 50 min, or until cooked and tender. Transfer to a large pan and cover with the stock. Bring to the boil and simmer for 30 min. 
3. Purée with a stick blender until smooth, then blend in the yogurt, reserving a little to drizzle
4. Adjust the seasoning with a pinch of salt and freshly ground black pepper to taste

*Gently reheat the soup and top with a drizzle of the remaining yogurt, the chopped chives and a sprinkle of black pepper

A firm favourite: Super Speedy Chicken Chasseur from The Bikini Promise + One

A veggie-packed version of a French recipe which traditionally uses a white wine called chasseur.

Serves 4

15 minutes preparation + 10 minutes cooking
8 portions of veggies in this recipe 

Ingredients:
1 tsp olive oil
4 chicken thigh fillets, skin removed and sliced
2 cloves garlic, crushed
1 medium brown onion, chopped
150g button mushrooms, sliced
2 sticks celery, sliced
1 medium red pepper, seeded and diced
1 tbsp plain flour
1 cup white wine or chicken stock
2 tbsp tomato puree
6 spring onions, chopped 

Method:

1. Brush the frying pan with the olive oil. Over a high heat, saute chicken for 5–6 minutes until almost cooked. 
2. Next, add the garlic and onion, cook for 3-4 minutes until the onion is translucent. Add the mushrooms, celery and red pepper. 
3. In a small bowl combine the flour and wine/stock. Mix in the tomato puree and stir until smooth. 
4. Pour this mixture onto the chicken and stir well until mixture bubbles and thickens. Cover and cook for 7–10 minutes until the pepper and celery are tender. 
5. Stir through spring onions and serve 

Serving suggestion: Serve with rice or mashed potato, honeyed carrots and steamed broccoli.

A healthy breakfast: Yog Oaty Pot - The Bikini Promise + One

Simply layer up, in any order:

Greek yoghurt
Fruit such as blueberries and strawberries
Sugar-free granola or muesli mix

You can prepare this the night before and leave in the fridge ready for breakfast on the go!

Healthy living recipe: Turkey Waldorf Salad

This is great to use up any leftover cold turkey but feel free to swap the turkey for cold, cooked chicken or even canned tuna fish. You’ll notice the usual creamy mayonnaise dressing has been swapped for a low-fat choice and it works just as well. 

Serves 4 

Ingredients:
2 handfuls of leftover cold turkey, chopped up 
4 sticks of celery, chopped 
2 eating apples, un-peeled, cored and chopped 
A small handful of raisins 
60g/2 oz walnuts, chopped (Try to buy organic –they taste amazing!)
1 tbsp olive oil 
Juice of half a lemon 
150g/5 oz natural low-fat thick yoghurt 
Freshly ground black pepper 
1 tbsp fresh parsley, chopped 

Method:

1. Prepare all the salad ingredients, meat or fish and walnuts and place in a large salad serving bowl
2. In a separate bowl, mix together the lemon juice, yoghurt, olive oil and black pepper and mix into the salad ingredients
3. Sprinkle with chopped parsley and serve
   
   

Healthy breakfast recipe: Spinach and Egg Wok Brekkie

Mix together 2 eggs and a handful of spinach per person, add a small knob of butter to the wok, and cook the egg mixture for 2 minutes, or until cooked to your liking, stirring continuously.

Healthy chicken recipe: Roast chicken, beetroot and butternut squash with barley risotto

Barley makes a cheaper and lighter alternative to Italian risotto rice - and you can add all the liquid at once so you won't be glued to the stove.

Serves 4

Ingredients: 
250g beetroot, peeled and cut into 2cm cubes
500g butternut squash, peeled and cut into 2cm cubes
1 tbsp extra virgin olive oil for the roast veg
½ tbsp extra virgin olive oil for the roast chicken
½ tbsp extra virgin olive oil for the risotto
400g skinless and boneless chicken thighs
750ml reduced-salt chicken stock
1 tbsp olive oil
1 onion, finely chopped
1 garlic clove, finely chopped
175g pearl barley
100ml white wine 
100g rocket
3 tbsp grated parmesan, to serve

Method:

1. Heat the oven to 200°C. Pop the beetroot and squash on a roasting tray, drizzle with 1 tablespoon of the olive oil, toss to coat, then roast for 35–40 minutes until tender.
2. Meanwhile, arrange the chicken in another roasting tray in a single layer and drizzle with the other tablespoon of olive oil. Roast for 20–25 minutes until cooked through. Remove from the oven and keep warm.
3. Heat the stock in a medium saucepan over a high heat until almost boiling. Reduce the heat and cover the pan with a lid.
4. Meanwhile, heat the olive oil in a large, deep frying pan set over a medium heat. Add the onion and garlic and cook for 1 minute. Add the pearl barley, stir and cook for 1 minute. Add the wine and simmer until all the liquid evaporates.
5. Add the hot stock and bring to the boil. Reduce the heat and simmer gently, uncovered, for 30 minutes, or until the barley is al dente and the liquid is absorbed
6. Remove the pan from the heat then slice the chicken. Stir the roasted beetroot and squash into the risotto with the rocket, then top with the chicken, parmesan and black pepper.

Healthy fish recipe: Grilled salmon and asparagus salad

Asparagus and salmon are the perfect combination for this warm, summery salad.

Serves 4

Ingredients:
400g baby plum tomatoes
Drizzle of olive oil
4 x 150g skinless salmon fillets
350g asparagus, trimmed
400g tin cannellini beans in water, drained
100g rocket
1 tbsp white balsamic vinegar

Method:

1. Heat the oven to 180°C. Line a large baking tray with baking paper, then add the tomatoes and drizzle with olive oil. Roast for 10 minutes or until the skins start to shrivel, then set aside.
2. Meanwhile, heat the grill to high. Drizzle the salmon and asparagus with oil, a sprinkling of sea salt and freshly ground black pepper
3. Grill the salmon for 3 minutes on each side or until cooked, and the asparagus for 5 minutes or until tender
4. Put the asparagus, cannellini beans and rocket in a large bowl. Drizzle with the balsamic vinegar and toss lightly to coat.
5. Divide the salad among 4 serving dishes, then top each with a salmon fillet. Spoon over the roasted plum tomatoes, and sprinkle with ground black pepper before serving.

Healthy eating recipe: Tomatoes, avocado and egg on toast

Add a poached egg (or boil, scramble or fry) to wholemeal or nutty brown toast and top with tomatoes and avocado. Yum!

Bikini Promise + One Healthy Recipe: Sardine and Olive Tapenade

Sardine and Olive Tapenade

Simply mix together some chopped olives, either black or green, with a can of sardines in tomato sauce. Add the juice of ½ lemon, black pepper and parsley and combine well. 

*One serving is a dessert spoon on a similar cracker x 2

Healthy Chicken Recipe: Moroccan Chicken

This recipe was inspired by my good Moroccan friend Mida. Traditionally, this dish is made using preserved lemons. Though you could use fresh, the preserved ones give that authentic Moroccan flavour. They can usually be found in any of the big supermarkets or a good local deli.

1 chicken, 1.3–1.8kg/3–4lb, cut into 8 pieces and skinned (or 6 chicken breast portions)
2 tsp paprika
1 tsp ground cumin
1 tsp ground ginger
1 tsp turmeric
1 tsp cinnamon
freshly ground black pepper
2 tbsp olive oil
3 garlic cloves, minced
1 onion, peeled and finely sliced
1 glass of white wine
2 preserved lemons, rinsed in cold water and halved, or 2 fresh lemons, washed and halved
175g/6oz/1 cup green olives, pitted
120g/41/2 cup canned chickpeas
75g/3oz/1/2 cup raisins
600ml/1 pint/21/2 cups gluten-free chicken or vegetable stock
handful of chopped fresh coriander (cilantro)
handful of chopped parsley

• Pat dry the chicken pieces. Combine all the spices in a large bowl, then add the chicken pieces to coat well with the spice mixture. Let the chicken marinate for 1 hour in the spices.
• In a large frying pan or non-stick saucepan with a lid, heat the olive oil over medium-high heat. Add the chicken pieces and cook for 7 minutes, or until browned on all sides. Lower the heat to medium- low, then add the garlic and onion. Cover and cook for 15 minutes.
• Add the white wine (the alcohol will evaporate), lemon halves, olives, chickpeas, raisins and stock. Bring to a simmer over a medium heat, then reduce the heat to low, cover, and cook for an additional 35–45 minutes, stirring regularly, until the chicken is cooked through and tender.
• Mix in the chopped coriander and parsley, then serve immediately.
• Serve with Spicy Couscous or rice.