1. food and drink
2. desserts and baking

Eat Well
Lıve Well!
Healthy, low cost recipes and advice
from Live Well Suffolk
Eat Well
Lıve Well!
The chances are you are reading this booklet because you are interested in
food… which is a great thing! It’s all too easy to go through life without
really stopping to think about what we eat or how this affects us.
Here at Live Well Suffolk it’s not about ‘right’ or ‘wrong’ foods. It’s simply
about becoming more aware of our food choices and how they affect our
body and state of mind.
We hope that the delicious recipes in here will inspire you to try cooking
one or two of them and experience the benefits yourself. And if the thought
of doing this seems a little daunting, please do give us a call to see how our
team of Community Health Coaches and Dietitians can help you get the
skills you need to help you cook to your heart’s content!
Live Well!
A message from the Live Well Dietitians
Welcome to our Eat Well Live Well recipe book. We hope you
enjoy trying out some of the recipes we have put together.
Eating healthily needn’t be a challenge. Cooking healthier meals
can be easy and fun!
Karen Davies
Heather
Osborn
It’s all about getting the balance right. We are all busy these
days and can’t always make time to eat healthy meals. We end
up grabbing a snack or even missing a meal and this means we
miss out on things that keep us fit and well.
Planning your meals ahead means when you shop you can fill
your trolley with what you need and avoid buying unhealthy
snacks. This book is full of quick and easy recipes to help you
eat well and they all cost less than £5 for 4 adults!
Stretching the budget!
Try our top 10 tips for making your money go further
Planning
1 Keep a list of your favourite recipes so that you’re not stuck for inspiration
2 Plan your meals before you go shopping so that you can mix and match
ingredients to avoid wasting leftovers
3 Make a list to help you avoid impulse buys
Shopping
4 Shop every three days – it’s much easier to manage your food, and you’ll
find less goes to waste
5 Buy less pre-prepared food – ready meals, biscuits, sweets and even
pre-chopped vegetables and fruits can all bump up the cost of your shopping
6 Avoid temptation – only visit the aisles you need
to and don’t go shopping when you are hungry
7 Look out for special offers – but only on
healthy items that you will use. Try to stick
to non-perishable or freezable foods
Preparing and storing
8 Prepare meals in bulk and
freeze extra portions
9 Regularly rotate your store cupboard
so that older produce is used up first
10 Label leftovers so that you know when
they should be eaten by. Most food can
be kept for two to three days
Information adapted from World Cancer Research Fund
3
Breakfasts
Start your day with a smoothie!
These yummy healthy smoothies will get your day off to a great start!
Bananarama
Breakfast Smoothie
Prep time 5 mins / Makes 1 glass
Ingredients
1 medium banana, peeled and cut into chunks
3 tablespoon vanilla yoghurt
1 tablespoon maple syrup
4 tablespoon apple juice
2 tablespoon cold milk
Sunshine Breakfast
Smoothie
Prep time 5 mins / Makes 1 glass
Ingredients
1 medium banana peeled and cut into chunks
½ large mango cubed
1 teaspoon clear honey
120ml (4 fl oz) pineapple juice
60ml (2 fl oz) orange juice
Method
1. Put the banana, yoghurt and maple syrup
into a blender and whiz for 1-2 minutes,
until smooth.
2. Add apple juice and milk and whiz again
until frothy.
3. Pour into a glass and serve.
4
Method
1. Put the banana, mango and honey into a
blender and whiz for 1-2 minutes, until smooth.
2. Add the pineapple juice and orange juice
and whiz again until frothy.
3. Pour into a glass to serve.
Top Tip
Healthy Breakfast Muffins
Add 50g currents to
the mixture for a fruity
muffin. Substitute 50g
of the rolled oats for
50g desiccated coconuts
or other dried fruit
e.g. cranberries
A tasty and filling way to start your day!
Prep time 20 mins / Makes 12 muffins
Ingredients
125g plain flour
75g wholemeal flour
200g rolled oats
75g brown sugar
3 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon salt
2 bananas mashed
2 large eggs, separated
3 tablespoon sunflower oil
250ml milk
125g blueberries
Method
1. In a large mixing bowl, combine the plain
flour, wholemeal flour, oats (or oats and
coconut if using), brown sugar, baking powder,
cinnamon and salt.
2. Create a well in the centre of the dry
ingredients and add the mashed bananas, egg
yolk, milk and sunflower oil. Mix together gently
with a wooden spoon until a wet batter forms
but do not overmix.
3. In a separate bowl whisk the egg whites until
soft peaks form.
4. Gently fold the egg whites into the muffin
batter along with the blueberries and any other
additions you wish to include until everything is
mixed through evenly.
5. Divide the muffin mixture between 12 muffin
cases and place in a preheated oven at 200°C /
fan 180°C gas mark 6 for 25 minutes until well
risen and golden brown on top.
6. The muffins will keep for up to 4-5 days in a
sealed tin or plastic container but preferably
eaten on the day or day after baking for a
fresher muffin. The muffins can also be frozen
in a zipped plastic bag, thaw for 1 hour or until
defrosted and then pop in the oven for 10
minutes to reheat.
5
Breakfasts
Get crunchy
with these
tasty takes
on breakfast
cereals...
Packed with goodness,
these cereals will keep
you going til lunch!
Fruity Breakfast
Granola
Prep time 5 mins / Makes enough for 1 portions
Ingredients
1 portion of fruit (1 bag of frozen mixed berries
will have enough fruit for 4 portions)
1 tablespoon of sugar
3 tablespoons low fat yoghurt – vanilla or
flavour of your choice
2 tablespoons of granola cereal
Method
1. Place the bag of frozen berries in a saucepan
with the sugar
2. Gently bring to the boil and simmer very
gently until it thickens
3. Once it has thickened leave to cool – this is
your fruit compote and can be kept in the fridge
for a number of days. It could also be served
with porridge or custard.
4. Spoon a layer of the compote into a bowl
5. Spoon a layer of the yoghurt on top and
sprinkle the granola on top of this and serve.
6
Top Tip
Porridge
Prep time 15 mins /
Serves four
Use low fat natural
yogurt or defrosted
frozen berries for a
special topping
Porridge oats are cheap and tasty, a good way
to fill yourself up for the morning. Much better
for you than a sugar coated breakfast cereal. Try
it with natural yoghurt and frozen berries
Ingredients
150g porridge oats
900ml cold water
Method
1. Put the porridge oats and water into a
non-stick saucepan. Heat and stir until boiling,
then lower the heat and simmer gently, for
5 minutes. Don’t forget to stir.
2. Spoon the porridge into bowls and top each
portion with 2 tbsp of yogurt and berries.
Lunches
Carrot and Red Lentil Soup
A lovely filling and warming soup to keep you going
Prep time 40 mins / Serves 4
Method
Ingredients
1. Heat the oil in a saucepan.
2. Add the onions and cook over a low heat
until soft.
3. Add the carrots, stir well and cook for
5 minutes.
4. Add the apple, stock and bay leaf.
5. Bring to the boil, then add the lentils
and reduce the heat, cover and simmer for
20-30 minutes until the lentils are soft.
6. Add some freshly milled black pepper and
the cinnamon and remove the bay leaf.
7. Serve the soup as it is or with some bread for
a tasty lighter meal.
1 teaspoon olive oil
1 small onion, peeled and chopped
2 medium carrots, peeled and chopped
1 medium cooking apple, cored, peeled and
chopped
1 low salt stock cube dissolved in 570 ml/1 pint
hot water
1 bay leaf
100g/4oz dried red lentils
Pinch of cinnamon (optional)
Freshly milled pepper
Chopped parsley/chives to garnish
Top Tip
You can use a variety
of different coloured
lentils – cooking times can
vary, so test them, and
when they’re soft the
soup is ready!
7
Lunches
Mediterranean Chickpea Salad
A tasty salad suitable as a lunch or light supper
Top Tip
For a change,
you could substitute
the chickpeas with
canned tuna
Photography © Moe Kafer, www.moekafer.com
Prep time 20 mins / Serves two
Ingredients
6 new potatoes
50g (2oz) green beans, trimmed
1 small bag (85g/3oz) mixed salad leaves
1 small can chickpeas (200g/7oz), drained
Small red onion, thinly sliced
1 clove garlic, crushed
6 cherry tomatoes, halved
4 black olives, halved and pitted
20g (1oz) fresh parmesan shavings
Dressing
2 tablespoons white wine vinegar
1 teaspoon olive oil
Juice of half a lemon
1 shallot, finely chopped
1 teaspoon Dijon mustard
Freshly milled black pepper
Method
1. Simmer the new potatoes for 5 minutes, then
add the green beans and simmer for a further 4
minutes until just tender. Remove from the
water and chill in cold water to stop them
cooking further and getting too soft, then drain
well and put to one side.
2. Meanwhile, prepare the dressing by blending
the vinegar, olive oil, lemon juice, shallot and
Dijon mustard together in a small mixing bowl.
Season with black pepper.
3. Toss the salad leaves in the dressing, leaving a
teaspoon of dressing to one side, and then split
8
between two plates. Mound the chickpeas on
top of the leaves.
4. In a frying pan, sauté the red onion and garlic
and lightly cook the tomatoes. Then add the
remaining dressing and remove the mixture
from the heat. Place the vegetables on the salad
leaves on the plate.
5. Halve the potatoes and arrange them on the
plate with the green beans. Add the olives to the
top, sprinkle with the parmesan shavings and
serve immediately.
Contributed by: World Cancer Research Fund
Lunches
Saucy Pilchard Pasta A lovely nutritious, filling dinner suitable for all the family
Prep time 20 mins / Serves four adults
Ingredients
Method
1 can (400g) Pilchards
1 can (400g) chopped tomatoes
250g pasta
1 large onion (chopped)
2 cloves garlic (crushed)
1 teaspoon virgin olive oil
1 small chilli chopped (deseeded if you like it
mild or use more chillies if you like it hot)
1 teaspoon dried basil (or a handful of
chopped fresh basil)
Freshly milled pepper
1. Cook the pasta in a large pan of boiling water.
Bring the water to the boil and then simmer
until the pasta is soft. Drain the water and put
the pasta aside.
2. Meanwhile add the oil to a frying pan or wok
and soften the over medium heat.
3. Add the chilli and fry for about a minute
4. Add the remaining ingredients and gently
heat for about 15 minutes.
5. Mix well with the pasta and serve.
Contributed by: Norman Foster, Healthy Ambitions Suffolk
9
Dinners
Fish Pie with swede and potato topping
So nutritious and tasty, yet filling and doesn’t cost the earth
Prep time 40 mins / Serves four adults
Method
Ingredients
1. Cook the potatoes and swede in boiling
water until tender (about 20 minutes).
2. Preheat the oven to 190C/gas 5/fan 170C.
While the potatoes and swede cook, put the
soft cheese and stock into a large saucepan and
heat gently, stirring with a wooden spoon, until
blended and smooth. Now add the blended
cornflour and cook until thick.
3. Stir the fish into the sauce with the prawns
and parsley. Season with some pepper.
4. Tip the mixture into a 1.5 litre/2¾ pint baking
dish. Drain the potatoes and swede, mash them
well and season with black pepper. Spoon the
mash over the fish to cover it completely. Bake
for 25-30 minutes until piping hot, then transfer
to a hot grill for a few minutes to brown the top.
5. Serve with frozen peas or sweetcorn.
500g floury potatoes, cut into chunks
1 medium swede (weighing about 600g/1lb
5oz), cut into chunks
200g tub low-fat soft cheese with garlic & herbs
150ml vegetable stock
4 teaspoon cornflour, blended with
2 tablespoon cold water
650g skinless, boneless cod, cut into large
chunks or 650g fish pie mix
100g cooked peeled prawns
1 tsp chopped fresh parsley
Top Tip
For an economical
version, add frozen
peas and sliced
mushrooms instead
of the prawns
Top Tip
Make a special
version by using
salmon instead of cod
and frozen seafood
cocktail instead of
the prawns
10
Dinners
Top Tip
If you prefer, leave
out the noodles and
cook 150g long grain
rice to serve with
the stir-fry
Turkey Stir Fry
Quick, colourful and very nutritious,
this simple turkey stir-fry tastes superb
Prep time 25 mins / Serves four
Ingredients
125g medium egg noodles
Juice of 1 small orange
1 tablespoon soy sauce
1 tablespoon cornflour
1 tablespoon vegetable oil
350g turkey stir-fry strips
1 bunch spring onions, thinly sliced
1 red or yellow pepper, deseeded, thinly sliced
1 large carrot, cut into thin strips
2 celery sticks, thinly sliced
100g mushrooms, sliced
Ground black pepper
Method
1. Place the noodles in boiling water to soak
for 6 minutes, or cook following the pack
instructions.
2. Next, mix together the orange juice, soy
sauce and cornflour until smooth. Set to
one side.
3. Heat the oil in a wok or very large frying pan.
Add the turkey and stir-fry briskly for 3-4
minutes. Add the spring onions, pepper, carrot,
celery and mushrooms. Stir-fry over a high heat
for another 3-4 minutes, or until cooked
through and non of the meat remains pink. The
vegetables should remain crisp and crunchy.
4. Give the orange juice mixture a good stir,
then add it to the stir-fry and cook for a few
moments until thickened. Drain the noodles
thoroughly, then add them to the turkey
mixture. Serve immediately.
11
Dinners
Top Tip
Try skinless,
boneless chicken
instead of
turkey
Top Tip
Prepare the dish up to
the point where you have
stuffed the peppers,
then cover and chill
until you are ready to
bake the dish.
Stuffed Peppers
These bright peppers with their lively
filling will really cheer you up!
Prep time 20 mins / Serves four
Ingredients
4 red, yellow or green peppers, halved and
deseeded
150g long-grain rice
1 teaspoon vegetable oil
1 small onion, finely chopped
1 garlic clove, crushed (optional)
300g skinless turkey or chicken breast, cut
into chunks
2 tomatoes, chopped
75g frozen peas, thawed
2 teaspoons mild paprika
1 teaspoon dried mixed herbs
Ground black pepper
12
Method
1. Preheat the oven to 190°C, fan oven 170°C,
gas mark 5. Arrange the peppers, cut side up, in
a roasting pan.
2. Put the rice into a large saucepan and cook
in simmering water for 12-15 minutes, or
according to pack instructions, until tender.
3. Whilst the rice is cooking, heat the vegetable
oil in a large frying pan or wok and stir-fry the
onion and garlic (if using) until softened, about
3 minutes. Add the turkey and stir-fry briskly for
about 5 minutes.
4. Add tomatoes, peas, paprika and herbs, then
remove from the heat. Drain the rice
thoroughly and stir it into the tomato mixture.
Season with some pepper.
5. Spoon the filling into the pepper halves
(don’t worry if there’s too much, just spoon it
into the roasting pan). Cover with foil and bake
for 20-25 minutes. Serve at once.
Dinners
Spicy Bean
Burgers
Prep time 20 mins / Serves two
Ingredients
For the burgers:
1 can (400g/14oz) mixed beans
or kidney beans in chilli sauce
100g (3½oz) sweetcorn, frozen
or canned
1 tablespoon coriander,
chopped
Freshly ground black pepper
1 medium egg, yolk only
30g (1oz) wholegrain
breadcrumbs
Top Tip
Try to avoid the fries!
How about a jacket
potato or some
boiled new
potatoes?
Photography © Moe Kafer, www.moekafer.com
A family favourite at a
fraction of the cost of
using beef
To serve:
2 wholegrain rolls
2 lettuce leaves
1 tomato, sliced
Method
1. Drain the sauce from the chilli beans into a
cup and keep to one side.
2. Tip the beans into a mixing bowl and, using a
large fork or hand blender, mash to form a
rough paste. Mix in the sweetcorn, coriander
and black pepper.
3. Add the egg yolk and breadcrumbs, then use
your hands to blend the ingredients so that they
are mixed evenly. Shape into two burgers.
4. Heat a griddle pan or non-stick frying pan.
Cook the burgers until they are well griddled
and hot all the way through.
5. Using a slice, remove the burgers from the
pan and set aside. Split the rolls and griddle
them, add the burgers, drizzle 2 to 3
tablespoons of chilli sauce over the top of each
burger, then add a lettuce leaf and sliced
tomato. Serve immediately.
Contributed by: World Cancer Research Fund
13
Dinners
Salmon Stir Fry
Delicious, quick and easy... for just one or the whole family
Prep time 20 mins / Serves four
Ingredients
2 teaspoons of dried chilli flakes
2 tablespoons of soy sauce
2 teaspoons of finely chopped ginger
4 salmon fillets
2 sticks of celery
3 carrots
1 pepper
1 courgette
bunch of spring onions
a mug of sweetcorn
250g (1 slab per person) of dried egg noodles
Any other vegetables are optional extras i.e.
bean sprouts, water chestnuts etc
14
Method
1. Slice all vegetables.
2. Stir fry the vegetables with the soy sauce,
chilli and ginger.
3. Place salmon in a microwave in a
microwavable dish. Add a little water and cover.
Cook for 4½ or until cooked through.
4. Cook noodles as per packet instructions.
5. Put the noodles on a plate and when
vegetables are cooked but still crunchy serve
on top.
6. Flake the salmon with a couple of forks and
add the salmon on top. Add additional soy
sauce to taste if required.
Contributed by: Dan Chapelle, Health Improvement
Manager, NHS Suffolk and Suffolk County Council
Dan says: ”a fast fish feast for a famished four”
Dinners
Chicken Fajitas
A classic Mexican dish full of colour and flavour popular with kids!
Prep time 20 mins / Enough for one
Ingredients
5ml sunflower oil
1 tortilla wrap
15g salsa
100g skinless chicken breast
8g Fajita seasoning mix
½ red pepper
½ green pepper
1 tablespoon honey
1 tablespoon soy sauce
25g red onions
Large mixed salad
Method
1. Cut the chicken breast into bite size pieces.
2. Fry the chicken in the sunflower oil.
3. When cooked add seasoning, pepper and
onion fry for 5 mins.
4. Add honey and soy sauce.
5. When the vegetables are cooked and the
sauce has thickened fill up the tortilla with the
chicken and veg.
6. Serve with salsa and salad.
Contributed by: Lindsay Bennett, ActivAge Project
Co-ordinator
Lindsay says: “These delicious pancake-style
wraps full of vitamins and minerals make a
handy meal or snack.”
15
Dinners
Top Tip
Serve on its own
or with a
wholemeal
bread roll
Chicken Casserole
Succulent, tasty chicken the healthy way!
Prep time 20 mins in microwave (30 mins hob
method) / Makes 2 portions
Ingredients
1 skinless chicken breast, chopped into bite size
pieces
1 medium onion, chopped
1 medium carrot, chopped
1 medium potato, peeled and cubed
250ml chicken stock (made with low salt
stock cube)
2 tablespoon frozen peas or ½ a small tin
1 teaspoon dried sage
1 teaspoon corn flour
Microwave method: (900w microwave)
1. Place the onion, carrot and potato in a
microwaveable bowl, pour in the stock,
microwave on full power for 7 minutes.
2. Add the chicken, peas and sage and
16
microwave for a further 4 ½ minutes.
3. Mix the corn flour with enough water to
make a paste, add this to the bowl and
microwave for 30 seconds to thicken the sauce.
4. Ensure chicken is cooked through and leave
to stand for 2 minutes before serving.
Hob method:
1. Chop the chicken into inch sized pieces and
place in a pan with the potatoes, onions,
carrots and stock. Bring this to a simmer.
2. Cover and cook for 15 minutes and then
add the dried sage and peas and simmer for
5 minutes or until the potatoes are tender.
3. Mix 1 tsp of corn flour with cold water. Add
this to your casserole and allow to simmer for
a couple of minutes.
4. Ensure chicken is cooked through before
serving.
Contributed by: Gavin Hodges, Age UK Suffolk
Gavin says: “Perfect for those living alone and
very easy to cook either by microwave or hob.”
Dinners
Quick Kitchari A staple, comfort food of India, known for easy digestibility and cleansing nature
Prep time 25 mins
Ingredients per person (approx)
130g (or ½ cup) Basmati rice
60g (or ½ cup) Moong Dhal (or red lentils)
2 tablespoons ghee (or olive/sesame oil, or
unsalted butter)
½ teaspoon cumin seeds
½ teaspoon salt
Optional add-ons
½ red dried chilli
1 teaspoon grated ginger
Sprinkling of sesame/sunflower seeds
Sprinkling of broken cashew nuts
½ a carrot grated
½ a courgette grated
Method
1. Wash moong dahl/lentils in a pan of
water and drain.
2. Add 2 cups of water and salt to the dahl, add
the rice, mix and bring to the boil.
3. Reduce dahl mix to a low heat and cook
for 20 minutes.
4. 3-4 minutes before dahl mix is ready,
heat the ghee/oil/butter in a pan and add
the cumin seeds and chilli (if using), frying
until the cumin is a golden brown colour.
5. Stir the spiced oil into the dahl mix and
serve immediately.
For a more complete meal, grated vegetables
such as carrots and courgettes can be lightly
fried/sautéed or steamed and added to the
dahl mix anytime after step 3, along with
nuts/seeds. For extra taste, additional spices
such as ginger can be added to the
ghee/oil/butter.
Contributed by: Dougie Slater,
Live Well Suffolk
17
Desserts
Baked Apples
Scrummy and wholesome dessert giving you one portion of your FIVE A DAY
Prep time 20 mins / Serves six
Ingredients
6 eating apples – score round the
circumference of each with a small sharp knife
Handful of sultanas
2 tablespoonfuls of light brown sugar
1 teaspoon cinnamon
Matchbox-size piece of butter
2 teaspoons of Demerara sugar
18
Method
1. Turn the oven on to 200°C / 180°C fan / Gas
6. Sit each apple on the worktop and push the
apple corer into the centre of each one.
2. Mix the sultanas, light brown sugar and
cinnamon together in a bowl.
3. Stand up the apples, side by side, in a baking
dish. Using your fingers, push a little bit of the
sultana mixture into each apple, using up all the
mixture between them.
4. Add a blob of butter to the top of each and
sprinkle over the Demerara sugar. Put the dish
in the oven for 20 minutes or until the apples
are cooked through.
Desserts
Apple and Plum Crumble
This is a healthier version of a popular family favourite
Prep time 15 mins / Serves four
Ingredients
2 eating apples
6 plums
2½ tablespoonfuls of caster sugar
2 tablespoonfuls of water
100g (3 ½ oz) plain flour
50g (2oz) porridge oats
50g (2oz) butter
Method
1. Preheat the oven to Gas 5, 190°C, fan 170°C.
2. Peel, core and thinly slice the apples, stone
and quarter the plums, and place in a 1-litre
pudding basin. Sprinkle with a little of the sugar.
Pour over 2 tbsp boiling water.
3. Place the flour sugar and oats in a mixing
bowl. Add the butter and rub into the mixture
until it resembles breadcrumbs.
4. Sprinkle the topping over the fruit and bake
for 40-45 minutes until golden brown.
5. Serve with custard.
19
Snacks
Top Tip
Couscous Cake
Sounds a bit odd but definitely worth a try – delicious!
Prep time 30 mins / Make 8 slices
Ingredients
4oz/100g couscous
2 Eggs
Rind and juice of 1 lemon
1 200g fat free yoghurt, toffee flavour
1 teaspoon vanilla essence
1 tablespoon honey
4oz /100g currants or other dried fruit
2oz nuts / seeds
1 tsp baking powder
Keep an eye on the cake
as the top is prone to
burning. To prevent this
cover the tin in foil
and remove for the
last 5 minutes of
cooking.
Method
1. Put the couscous in a large bowl and soak in
boiling water according to instructions on
packet.
2. Mix together all other ingredients in the
second bowl, and then add the couscous.
3. Put mixture into the prepared cake tin and
then bake in a hot oven 200°C / 400°F / Gas
mark 6. Keep an eye on the cake as the top is
prone to burning. To prevent this happening
you could cover the tin in foil and just remove
for the last 5 minutes.
4. Cut into 8 slices.
Contributed by: Fiona Sutton, Live Well Suffolk
Fiona says: “Guilt free tasty treat!”
20
Snacks
Yorkshire Brack
(fat free fruit loaf)
A tasty teatime treat
Prep time 80 mins / Makes one loaf
Ingredients
150ml hot tea (no milk)
454g mixed dried fruit (sultanas, raisins and
currants)
225g self-raising flour
175g Demerara sugar
1 egg beaten
Method
Raisin Biscuits
These biscuits are great as an
occasional packed lunch or after
School snack
Prep time 30 mins / Makes 9-12 biscuits
Ingredients
225g (8oz) wholemeal plain flour
40g (1 ½ oz) brown sugar
85g (3oz) raisins
2 tablespoons (30ml) rapeseed oil
1 egg
4 tablespoons (60ml) skimmed milk
1. Grease and line a loaf tin with greaseproof
paper.
2. Brew tea and add mixed fruit and Demerara
sugar, mix together and leave to soak (overnight
if possible).
3. Add beaten egg and stir. Add self-raising flour
and mix together until it has a cakey texture.
Pour into prepared loaf tin.
4. Bake in oven at 160°c for about an hour.
5. Test with a skewer to see if cooked.
Contributed by: Mark, Live Well Cook & Eat group
Mark says: “The Cook & Eat group helped me
gain control of my portion sizes. It made me
realise you can eat healthily and really enjoy
your food.”
Method
1. Preheat the oven to 180°C/ 350°F/ gas mark 4.
2. Combine the flour, sugar and raisins in a
bowl.
3. Stir in the oil, egg and milk and lightly mix to
a stiff dough.
4. Place spoonfuls of the mixture on to a baking
tray covered with baking paper.
5. Bake for 12-15 minutes until golden brown
and allow to cool.
Contributed by: Ali Clements, Alive and Kicking
Programme Manager
21
meal
planner
A budget-friendly meal
plan using the recipes
and ingredients from
this cookbook
Sunday
Breakfast
Grilled bacon sandwich or
scrambled egg on toast
Lunch
Carrot and Lentil Soup
(see page 7 – make extra
for lunch tomorrow)
Dinner
Roast Chicken with new
potatoes and a selection
of vegetables
wednesday
Breakfast
Wholegrain or granary
toast with jam or
honey
Lunch
Spicy Bean burger with
wholegrain roll and
salad (see page 13)
Dinner
Quick Vegetable
Kicheri
(see page 17)
22
Monday
Breakfast
Fruity Breakfast Granola
(see page 6)
Lunch
Carrot and Lentil soup
(see page 7)
Dinner
Stuffed peppers
(see page 12)
thursday
Breakfast
Porridge with
sliced banana
Lunch
Baked beans
on wholegrain or
granary toast
Dinner
Chicken or Vegetable
Fajitas
(see page 15)
friday
Breakfast
Breakfast Smoothie
(see page 4)
Lunch
Mediterranean
Chickpea salad
(see page 8)
Dinner
Fish Pie with swede
and potato topping
(see page 10)
Tuesday
Breakfast
Porridge with berries
(see page 6)
Lunch
Vegetable Omelette
Dinner
Salmon Stir fry
(see page 14)
saturday
Breakfast
Healthy breakfast
muffins (see page 5)
Lunch
Saucy Pilchard Pasta
(see page 9)
Dinner
Tasty Turkey stir fry
with noodles
(see page 11)
mY WEEKLY
mEaL pLannEr
Photocopy this page and use it to plan your weekly meals
Breakfast
Lunch
Dinner
5-a-day
portions
sunDAY
MonDAY
tuesDAY
weDnesDAY
tHuRsDAY
FRiDAY
sAtuRDAY
Eat Well
Lıve Well!
Lots of recipes, tips, tools and videos on our website
FrEE healthy cook and eat sessions
FrEE personal health plans to help make the change
Your guide to healthier eating
Feel Better... Look Better... Live Better!
CALL 01473 22 92 92 NOW
OR TEXT LIVEWELL TO 65000
Live Well Suffolk provides free information, guidance and support for taking
steps towards a healthier future, including adult and child weight management
and helping you to stop smoking.
www.livewellsuffolk.org.uk
Live Well Suffolk is commissioned by NHS Suffolk
Contributions kindly received from:
World Cancer Research Fund (WCRF UK) is the charity which focuses on cancer prevention through healthy diets,
physical activity and body weight. About a third of the most common cancers could be prevented in this way.
Visit www.wcrf-uk.org for advice on eating well, moving more and staying in shape, as well as free recipes and publications.
Healthy Ambitions Suffolk is an exciting project to make Suffolk the healthiest county by 2028. It brings together all
of the county’s leading public services to work alongside the independent sector, community groups and individuals to
help everyone enjoy longer, happier, healthier lives.
Age UK is an independent charity and together work in a strong partnership to promote actively the
well-being of people in later life through national and local campaigns.
Town and Bridge Project is a One-Ipswich initiative and hosted by ICVS. The project provides a variety of activities
and support to encourage people 45+ to make important lifestyle changes to improve their health and well-being.
Change 4 Life is a movement supported by government, food producers, schools, supermarkets and doctors with
the aim of helping families get and stay healthy.