Sizzling summer recipes

We’ve cooked up some tasty summer recipes for you to try out at home.

Each one has a traffic light label so you can see at a glance whether the dish has high, medium or low amounts of fat, saturated fat, sugars and salt. If you want the full nutritional breakdown, check out the nutritional information panel included with each recipe.

But don't forget, before you start you should always make sure you’ve washed your hands and cleaned any work surfaces, utensils and chopping boards. This will help protect you from harmful germs.

Fruit smoothie

A tasty drink and one of your 5-a-day

Each serving contains:
Fat 3.4g	Sat Fat 2.1g	Sugars 26.9g	Salt 0.3g

Ingredients (serves 2-3)

• 300ml of semi skimmed-milk
• 1 small pot of low-fat fruit yoghurt
• 1 banana
• 4 to 6 strawberries

Method

1. Peel banana and add all the fruit, yoghurt and milk to the blender.

2. Blend for 30 seconds until smooth, making sure the lid is on tightly.

3. Pour the smoothie into glasses and enjoy.

Nutritional information

Nutrient	Per 100g	Per portion (290g, based on serving 2)
Energy	59 kcal (248kJ)	171 kcal (718kJ)
Protein	3.0g	8.6g
Carbohydrate	9.9g	28.7g
(of which sugars)	9.3g	26.9g
Fat	1.2g	3.4g
(of which saturates)	0.7g	2.1g
Fibre	0.3g	1.0g
Sodium	0.05g	0.16g
Salt	0.1g	0.3g

Allergy information

Contains: milk

Pasta salad

A delicious creamy summer salad

Each serving contains:
Fat 2.0g	Sat Fat 0.8g	Sugars 5.0g	Salt 0.2g

Ingredients (serves 4)

• 200g of dried pasta shapes
• 2 tomatoes, diced
• quarter of a cucumber, diced
• 1 tbsp raisins
• 75g low fat cheddar cheese, cubed
• 3 tbsp of low-fat natural yoghurt
• 2 tbsp low-calorie mayonnaise
• 4 large lettuce leaves
• 3 spring onions, finely sliced

Method

1. Cook the pasta until firm but not hard (al dente). Drain and pour into a large bowl.

2. Mix the tomato, cucumber, raisins and cheese in with the pasta.

3. Add the yoghurt and mayonnaise and stir in thoroughly.

4. Serve each portion on a lettuce leaf and scatter with sliced spring onions.

Alternatives
Add 25g of toasted cashew nuts.

If low-calorie mayonnaise isn't available, use half the amount of standard mayonnaise and top it up with more yoghurt.

Nutritional information

Nutrient	Per 100g	Per portion (314g)
Energy	80 kcal (336kJ)	253 kcal (1063 kJ)
Protein	4.0g	12.6g
Carbohydrate	12.3g	38.6g
(of which sugars)	5.0g	15.8g
Fat	2.0g	6.3g
(of which saturates)	0.8g	2.6g
Fibre	0.8g	2.4g
Sodium	0.07g	0.23g
Salt	0.2g	0.6g

Allergy information

Contains: milk, wheat (gluten), egg. Some dried fruits contain sulphites. Some pasta contains egg.

Spicy bean tortilla

A Mexican snack that's full of beans

Each serving contains:
Fat 5.6g	Sat Fat 0.6g	Sugars 10.5g	Salt 1.7g

Ingredients (serves 1)

• 5ml or 1tsp of oil
• 1 small onion, finely chopped
• 1 small clove of garlic, crushed
• 1/2 tsp of chilli powder or fresh chilli
• 1 small tin of tomatoes
• 1 small tin of kidney beans, rinsed and drained
• 4 mushrooms, sliced
• 2 tortillas

Method

1. Heat the oil in a pan and cook the onion and garlic over a medium heat for 2 minutes until soft. Add the chilli and stir thoroughly.

2. Add the tomatoes, kidney beans and mushrooms and cook for 10 minutes on a medium heat.

3. Heat the tortillas in the oven according to the instructions on the pack.

4. Place half the bean mixture into the centre of tortilla, fold up one end of the tortilla, then roll.

5. Why not serve your tortillas with a simple summer salad?

Alternatives
You could add cooked chicken, beef or lamb to the beans.

Try adding a salad of tomatoes and avocado either in the tortilla wrap or on the side. Chop up a small tomato and half of an avocado. Season the mixture with a little pepper and add a dessert spoon (8ml) of lemon juice.

Nutritional information*

Nutrient	Per 100g	Per portion (435g)
Energy	89 kcal (374 kJ)	388 kcal (1630kJ)
Protein	3.6g	15.5g
Carbohydrate	17.0g	73.9g
(of which sugars)	2.4g	10.5g
Fat	1.3g	5.6g
(of which saturates)	0.1g	0.6g
Fibre	2.3g	10.0g
Sodium	0.16g	0.69g
Salt	0.4g	1.7g

*Analysed with sunflower oil and no salad

Allergy information

Contains: wheat (gluten).

Spanish omelette

A classic tortilla with added veg

Each serving contains:
Fat 17.8g	Sat Fat 5.8g	Sugars 6.8g	Salt 0.5g

Ingredients (serves 1)

• 2 medium eggs
• 1 tsp of olive oil
• 1 small onion, finely chopped
• 1 clove of garlic, finely chopped (optional)
• 25g of frozen peas
• 2 small tomatoes, peeled and chopped
• half a red or green pepper, finely chopped
• 1 medium potato, peeled and cubed

Method

1. Boil the potato in water for 8 to 10 minutes until soft, then drain carefully.

2. Heat the oil in a pan and cook the onion, pepper and garlic for 5 minutes until soft.

3. Add the peas, potatoes and tomatoes to the mixture in the frying pan.

4. Beat the eggs together in a bowl and pour over the vegetables.

5. Cook for 5 minutes, then place the pan under a medium grill for 3 to 5 minutes until the egg in the omelette has set and it is golden brown.

Nutritional information*

Nutrient	Per 100g	Per portion (398g)
Energy	87 kcal (365kJ)	339 kcal (1424 kJ)
Protein	5.3g	20.4g
Carbohydrate	6.5g	25.4g
(of which sugars)	1.8g	6.8g
Fat	4.6g	17.8g
(of which saturates)	1.5g	5.8g
Fibre	1.5g	5.7g
Sodium	0.05g	0.19g
Salt	0.1g	0.5g

*Analysed using sunflower oil and garlic

Food safety tips

Young children, the elderly and pregnant women should avoid partially cooked eggs. Only use eggs that are within their 'best before' date.

Allergy information

Contains: egg.

Aubergine spaghetti

A quick and tasty Italian dish

Each serving contains:
Fat 12.0g	Sat Fat 2.1g	Sugars 11.3g	Salt 0.2g

Ingredients (serves 2)

• 1 large onion, chopped
• 1 clove of garlic, peeled and chopped
• 1 medium aubergine, chopped
• half a pint vegetable stock (choose a low-salt stock if available)
• a 400g tin of chopped tomatoes or passata
• 2-3 tbsp of tomato puree
• 2 tbsp of olive oil
• 140g spaghetti

Method

1. Heat the olive oil in a saucepan and add the chopped onion. Cook over a medium heat for 2 to 3 minutes.

2. Add the chopped aubergine, coating it in the oil. The aubergine may soak up the oil, so add some more if it’s required.

3. Add the chopped tomato, tomato purée, garlic and vegetable stock. Simmer for 10 to 15 minutes.

4. Cook the spaghetti according to the instructions on the packet.

5. Stir the aubergine mixture into the drained spaghetti and serve immediately.

Nutritional information

Nutrient	Per 100g	Per portion (733g)
Energy	58 kcal (243 kJ)	424 kcal (1780 kJ)
Protein	1.7g	12.1g
Carbohydrate	8.4g	61.3g
(of which sugars)	1.5g	11.3g
Fat	1.6g	12.0g
(of which saturates)	0.3g	2.1g
Fibre	1.1g	7.8g
Sodium	0.01g	0.08g
Salt	Trace	0.2g

*Analysed using low-salt stock

Allergy information

Contains: wheat (gluten). Stock cubes may contain wheat (gluten) and celery – check pack for ingredients.

Peppered salmon

A rich source of omega 3

Each serving contains:
Fat 16.0g	Sat Fat 3.0g	Sugars 1.3g	Salt 0.1g

Ingredients (serves 4)

• 200g of new potatoes
• 4 salmon fillets
• the juice of half a lemon
• freshly milled pepper
• 100g of peas
• 2 tsp of olive oil
• 1 tbsp of fresh parsley, chopped

Method

1. Pre-heat oven to 190°C or gas mark 5, or put the grill on medium heat (for the salmon).

2. Boil the potatoes in water for 10 to 15 minutes.

3. Place the salmon fillets on a foil-lined baking tray. Squeeze the lemon juice over the fillets and sprinkle with pepper.

4. Bake or grill the salmon for about 6 minutes. The flesh is cooked when the salmon is opaque and flakes easily with a fork.

5. When the potatoes are almost cooked, add the peas to the pan and cook for a couple of minutes. Drain the water and return the potatoes and peas to the pan.

6. Season the potato and pea mixture with pepper, then add oil and parsley. Crush roughly with a masher.

7. Serve the salmon on top of the crushed potato mixture.

Alternatives
A sprinkling of fennel seeds on the salmon makes an interesting alternative to milled pepper.

Nutritional information

Nutrient	Per 100g	Per portion (163g)
Energy	179 kcal (752 kJ)	293 kcal (1231 kJ)
Protein	16.3g	26.5g
Carbohydrate	7.0g	11.4g
(of which sugars)	0.8g	1.3g
Fat	9.8g	16.0g
(of which saturates)	1.8g	3.0g
Fibre	1.1g	1.9g
Sodium	0.04g	0.06g
Salt	0.1g	0.1g

Food safety tips

Pregnant women and young girls shouldn’t eat more than two portions of oily fish a week.

Allergy information

Contains: fish

Turkey and pepper stir fry

A simple Chinese-style stir fry

Each serving contains:
Fat 12.8g	Sat Fat 2.3g	Sugars 3.6g	Salt 1.6g

Ingredients (serves 1)

• 10ml or 2tsp of oil
• 1 clove of garlic, crushed
• 75g of diced turkey
• half a red pepper, sliced
• half a green pepper, sliced
• 1 spring onion, sliced
• 2 tsp of soy sauce and 2 tbsp water, mixed together. You could add 1 tbsp of orange juice for a sweeter taste (optional)
• 5ml or 1 tsp ground ginger (optional)
• half a cup of brown rice or 1 block of noodles

Method

1. Heat the oil in large frying pan.

2. Fry the garlic and turkey over a medium heat for 5 minutes, stirring continually.

3. Add the peppers and onions and fry for a further minute.

4. Add the soy sauce, water and juice mixture. Also add the ground ginger.

5. Cook for a further 3 to 4 minutes on a medium heat.

6. Serve with the brown rice or cooked noodles.

Alternatives
You could use chicken instead of turkey.

You could use grapes (halved) instead of the green pepper.

Why don't you add some of your favourite vegetables, for example chopped carrots, courgettes, peppers or mushrooms.

Nutritional information*

Nutrient	Per 100g	Per portion (515g)
Energy	115 kcal (483kJ)	590 kcal (2478 kJ)
Protein	6.0g	30.6g
Carbohydrate	18.3g	93.9g
(of which sugars)	0.7g	3.6g
Fat	2.5g	12.8g
(of which saturates)	0.5g	2.3g
Fibre	0.9g	4.5g
Sodium	0.13g	0.66g
Salt	0.3g	1.6g

*Analysed using sunflower oil, orange juice and brown rice

Food safety tips

Always wash your hands, work surfaces, utensils and chopping boards before you start and after handling raw meat (including poultry). Keep raw meat away from ready-to-eat foods, such as salad, fruit and bread. Make sure that the turkey is cooked until steaming hot all the way through and that no pink meat is left.

Allergy information

Contains: soybeans, egg, wheat (gluten). Some soy sauce contains fish.

Poached vanilla pear

Treat yourself to a fruit dessert

Each serving contains:
Fat 0.2g	Sat Fat 0.0g	Sugars 18.2g	Salt Trace

Ingredients (serves 4)

• 4 pears
• 1 tsp of runny honey
• 1 tsp of vanilla essence
• 2 tbsp of raspberries

Method

1. Peel each pear and cut them in half. Scoop out the core, but try to leave the stalk in place.

2. Place in a pan and add just enough water to cover the pear halves. Add the honey and vanilla essence and simmer gently for 6 minutes or until the pears are soft but not mushy.

3. Stir in the raspberries.

4. Lift out all the fruit and place in a serving dish.

5. Boil the remaining juice in the pan and reduce it to a syrup. Pour the syrup over the fruit.

6. Serve warm or chilled.

Alternative
For a spicier flavour, add a stick of cinnamon to the pan during cooking.

Nutritional information

Nutrient	Per 100g	Per portion (184g)
Energy	39 kcal (164 kJ)	72 kcal (302 kJ)
Protein	0.5g	0.9g
Carbohydrate	9.9g	18.2g
(of which sugars)	9.9g	18.2g
Fat	0.1g	0.2g
(of which saturates)	0.0g	0.0g
Fibre	1.6g	3.0g
Sodium	Trace	Trace
Salt	Trace	Trace

Food safety tips

Don’t give honey to children aged under 12 months.

Summer fruit salad

A refreshing dessert of summer fruits

Each serving contains:
Fat 0.5g	Sat Fat 0.1g	Sugars 33.6g	Salt Trace

Ingredients (serves 2)

• 1 banana, sliced
• 1 apple, sliced
• 1 orange, peeled and segmented
• 4 strawberries, quartered
• 10 grapes, halved
• 1 kiwi fruit, peeled and sliced
• 100ml of unsweetened orange juice

Method

1. Prepare the fruit and place it into a large serving dish.

2. Add orange juice and serve immediately.

Nutritional information

Nutrient	Per 100g	Per portion (294g)
Energy	50 kcal (210 kJ)	146 kcal (613 kJ)
Protein	0.9g	2.5g
Carbohydrate	11.9g	34.9g
(of which sugars)	11.4g	33.6g
Fat	0.2g	0.5g
(of which saturates)	0.0g	0.1g
Fibre	1.3g	3.8g
Sodium	Trace	0.01g
Salt	Trace	Trace

Scones

Great for a traditional afternoon tea

Each serving contains:
Fat 5.3g	Sat Fat 0.2g	Sugars 1.3g	Salt 0.4g

Ingredients (serves 6-7)

• 250g of self raising flour
• 40g of butter or margarine
• 125ml of semi-skimmed milk

Method

1. Preheat the oven to 210°C or gas mark 7.

2. Sift the flour into a bowl. Using your fingertips, rub the margarine into the flour until the mixture resembles fine breadcrumbs.

4. Pour in most of the milk, but save a little. Bind the mixture into a soft dough.

5. Place the dough on a floured working surface and knead lightly.

6. Use a rolling pin to roll out the dough until 1.5cm thick.

7. Cut the rolled-out dough into the shapes using a scone cutter.

8. Place the scones onto a greased baking tray and brush the top of each with a little milk. Bake them for 12 to 15 minutes until golden brown.

9. After baking, place the scones on a wire rack to cool.


Alternatives
To make fruit scones, add 25g of sugar and 75g of currants or sultanas before you add the milk.

To make cheese scones, add 75g of grated cheese and one 5ml spoon (1 teaspoon) of mustard or mixed herbs before adding the milk.

Nutritional information*

Nutrient	Per 100g	Per portion (48g)
Energy	346 kcal (1453 kJ)	166 kcal (697 kJ)
Protein	7.9g	3.8g
Carbohydrate	57.4g	27.6g
(of which sugars)	2.8g	1.3g
Fat	11.1g	5.3g
(of which saturates)	0.5g	0.2g
Fibre	2.3g	1.1g
Sodium	0.37g	0.18g
Salt	0.9g	0.4g

*Analysed using margarine

Allergy information

Contains: wheat (gluten), milk

More summer recipes...

More summer recipes...