Smashed bean dip
By Sarah Cook
Prep: 10 mins
Easy Makes 4 portions
Dip vegetable crudités into this low-fat, moreish dip for a super healthy snack fix
Ingredients
-
400g can cannellini beans, rinsed and drained
-
400g can chickpeas, rinsed and drained
-
juice 2 lemons, zest 1
-
2 garlic clove, crushed
-
2 tsp ground cumin
-
100ml Greek yogurt
Method
-
Put half the beans and chickpeas into a food processor with the lemon juice, garlic, cumin and yogurt, then whizz until smooth. Tip in the rest of the beans and pulse once to get a very chunky dip. Stir in the lemon zest and plenty of seasoning, then divide between 4 containers and store in the fridge.
Dried fruit energy nuggets
By Good Food
Prep: 10 mins
No cook
Easy Makes 6
Give your energy levels a real boost with these nutritionally-balanced healthy fruit bites
Ingredients
-
50g soft dried apricot
-
100g soft dried date
-
50g dried cherry
-
2 tsp coconut oil
-
1 tbsp toasted sesame seed
​
Method
-
Whizz apricots with dates and cherries in a food processor until very finely chopped. Tip into a bowl and use your hands to work in coconut oil. Shape the mix into walnut-sized balls, then roll in sesame seeds. Store in an airtight container until you need a quick energy fix.
Banana, honey & hazelnut smoothie
By Good Food
Easy Serves 2
A fruity and healthy smoothie
Ingredients
-
1 peeled, sliced banana
-
250ml soya milk
-
1 tsp honey
-
a little grated nutmeg
-
2 tsp chopped hazelnuts, to serve
Method
-
Blend the banana with soya milk, honey and a little grated nutmeg until smooth. Pour into two large glasses and top with the toasted, chopped hazelnuts to serve.
Frozen fruit sticks with passion fruit & lime drizzle
By Good Food
Prep: 20 mins
Plus freezing
Easy Makes 8
This fun and fruity snack is low fat and a great source of vitamin C
Ingredients
-
100g strawberries, hulled and halved
-
8 seedless grapes
-
100g/4oz mango chunks
-
100g/4oz melon chunks
-
2 kiwi fruit, peeled and cut into chunks
-
100g/4oz pineapple chunks
For the drizzle
-
juice 2 limes
-
4 passion fruit, halved and seeds scraped out
-
1 tsp icing sugar
Method
-
Mix the drizzle ingredients in a small bowl, stirring until the sugar has dissolved. If you want the sauce to be smooth, pass it through a sieve to remove the seeds, or leave them in if you prefer.
-
Skewer the fruits onto wooden skewers and drizzle the sauce on top, reserving a little for dipping. Pop the skewers in the freezer for 45 mins, until just starting to freeze. Serve with the leftover drizzle.
Frozen strawberry yogurt
By Sarah Cook
Prep: 10 mins
Plus freezing
Easy Serves 5
Sarah Cook's gorgeous frozen yogurt is intensely fruity and really creamy... but totally fat-free!
Ingredients
-
140g strawberries
-
½ x 405g can light condensed milk
-
500g tub 0%-fat Greek yogurt
Method
-
Roughly chop half the strawberries and whizz the rest in a food processor or with a stick blender to a purée.
-
In a big bowl, stir the condensed milk into the puréed strawberries then gently stir in the yogurt until well mixed. Fold through the chopped strawberries.
-
Scrape the mixture into a loaf tin or container, pop on the lid or wrap well in cling film and freeze overnight, until solid. Remove from the freezer about 10-15 mins before you want to serve the frozen yogurt. Can be frozen for up to 1 month.
Juicy Lucy pudding
By Good Food
Prep: 15 mins - 20 mins
Cook: 35 mins
Easy Serves 4 - 6
Look no further for a fruity, guilt-free dessert that's both delicious and nourishing
Ingredients
-
350g packet frozen fruits of the forest, defrosted
-
3 tbsp light muscovado sugar
-
4 tbsp no-added-sugar wild blueberry jam (we used St Dalfour, from larger supermarket branches)
-
6 medium-sized ripe pears, peeled, quartered and cored
-
50g fresh white breadcrumb
-
25g butter, melted
Method
-
Preheat the oven to 190C/gas 5/ fan 170C. Mix the fruits of the forest in a large bowl with the sugar and jam, then add the pears and toss to mix. Tip into a deep baking dish measuring about 18x28cm, cover with foil and roast in the oven for 20 minutes. Pierce a pear or two to see if they are really tender; if not, return dish to the oven for another 5 minutes or until they feel soft.
-
Mix breadcrumbs with the butter and scatter over the fruit. Bake uncovered in the oven for 10-15 minutes or until golden and crispy. Serve hot.
