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SUMMER RECIPES

Healthy blueberry bran muffins139 calories

These make a healthy breakfast choice or an emergency mid-morningfeast. You can also freeze the muffins in an airtight container anddefrost them individually, although they are not quite as nice.

Makes 10 muffins Preparation time: 10 minutes Cook time: 20 minutes

Breakfast/snack, freezer-friendly

200ml (generous cup) skimmed milk (64 cals)

juice of lemon (2 cals)

150g (generous 1 cup) plain (all-purpose) flour (512 cals)

100g ( cup) self-raising (self-rising) flour (330 cals)

1 tbsp oat bran (25 cals)

2 tsp baking powder (14 cals)

tsp bicarbonate of soda (baking soda)

pinch of salt

50g ( cup) muscovado (soft brown) sugar (181 cals)

1 tbsp runny honey (86 cals)

1 large egg (91 cals)

150g (1 cup) fresh blueberries (86 cals)

UNDER

200CALORIES

continued

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THE COMPL ETE 2-DAY FASTING DIETUNDER

200

First combine the skimmed milk and lemon juice in a small bowl

or jug (pitcher) and leave to rest for 5 minutes.

Preheat the oven to 180C/160C fan/350F/Gas mark 4. Line a

muffin tray with 10 paper cases. Mix all the dry ingredients together in a large bowl.

Whisk the honey and egg into the curdled milk with a fork.

Pour the wet ingredients over the dry and mix until well combined.

Dont worry if the mix is still a little lumpy, it is better to under

rather than overmix. Fold in the blueberries.

Spoon the batter into the paper cases and bake in the oven for

about 20 minutes, until turning brown on the top.

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WINTER

199

UNDER300

Red Thai veg curry263 calories

With the right combination of vegetables and flavours you really dontneed any meat in this easy favourite.

Serves 2 Preparation time: 5 minutes Cook time: 20 minutes

Vegetarian, quick & easy

60g (2 generous tablespoons/2oz)

Thai red curry paste (82 cals) 400ml (14fl oz) can reduced-fat coconut milk (146 cals)

1 medium butternut squash, about 450g (1lb),

peeled and roughly chopped (162 cals)

1 medium courgette (zucchini), trimmed and

roughly chopped (27 cals)

1 small aubergine (eggplant) (400g/14oz),

roughly chopped (60 cals)

1 red (bell) pepper, deseeded and roughly chopped (45 cals)

68 fresh basil leaves

juice of 1 lime (4 cals)

Place the red curry paste in a large pan and fry gently for

2 minutes. Stir in the coconut milk and add the butternutsquash, courgette (zucchini), aubergine (eggplant) and (bell)

pepper. Add a little water if needed to cover the vegetables

and cook for 15 minutes until tender.

Stir in the lime juice and basil leaves before serving.