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Recipes

'The Recipes'

These delicious recipes have been specially selected for the Spice up Your Healthy Eating Plan. Simply pick and mix to your taste. Here's what you do to help you make a healthy choice:

  1. Choose one breakfast, lunch, and dinner recipe each day. Try to choose a variety across the week.
  2. If you like to snack, there's a list of quick and easy snack ideas for you to choose from. Have one or two a day maximum.
  3. Choose lower fat dairy foods like semi-skimmed or 1% fat milk. To ensure you get enough calcium, choose 3 servings of dairy foods a day. One serving is equivalent to 200ml or a glass of milk, 150g or a pot of yogurt and 30g or a matchbox sized piece of hard cheese. Choose lower fat milk to use in tea, coffee, cereal or other drinks.

Snack Choices

Choose one or two per day maximum (limit chocolate choices to one per day)

  • Pot of reduced fat mousse
  • A few (5) olives dressed in lemon juice and oregano
  • Piece of fruit e.g. fresh apple, pear, peach, orange or banana
  • 2 small fruits e.g. plums, satsumas, apricots
  • Handful of berries or cherries
  • Tomato juice (add a dash of Worcester sauce if you like)
  • Low fat fruit or natural yoghurt
  • One oatcake and a hot milky drink (made with lower fat milk)
  • Hot chocolate made with skimmed milk and topped with a sprinkling of Cinnamon
  • Mug of yeast extract
  • 2 crackers with low fat soft cheese
  • Crunchy vegetable sticks served with low fat plain yoghurt with added Thyme

Choose one item a day if desired

  • 25g bag of peanuts
  • 1 chocolate digestive biscuit
  • 2 rich tea biscuits with a hot milky drink (made from lower fat milk)
  • 1 small cereal bar
  • 1 ‘snack’ size chocolate bar
  • 2 fingers of chocolate wafers
  • Handful of almonds (25g)

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