Here are some healthy Seasonal Recipes for you to try.

5 A DAY - recipe ideas for enjoying all year round salads

The most important thing to remember when making a meal is the fresher and better the quality of ingredients you use, the better tasting the dish will be. Think hard about what you want to put into your body when you are next out food buying. Take sausages for instance. Do you really want to eat pink-dyed, flabby, high-fat, 'value' sausages or a better quality product that has a higher proportion of meat in them? They may cost twice as much, but for a good reason - as we generally get what we pay for.

Spring Recipes	Turkey Lasagne | Vegetable Crumble | Banana Bread | Apple Squares
Summer Recipes	Spicy bean feast | Coleslaw | Pasta salad | Pancakes | Wholemeal Flan | Smoothie
Winter Recipes	Energy Bars

Turkey and Chicken Lasagne with Red Pepper Ingredients: 300g (10 oz) packet frozen chopped spinach, thawed and squeezed dry 425g (15 oz) ricotta cheese 5ml (1 tsp) dried basil or 1 tbsp fresh, chopped 150g (5 oz) chopped onion or 1 medium onion 2 garlic cloves, crushed 225g (8 oz) minced turkey breast 45ml (3 tbsp) flour 475ml (16 fl oz) semi-skimmed milk 150g (5 oz) shredded low-fat mozzarella cheese 2.5ml (1/2 tsp) salt Freshly ground pepper 9 dried lasagne sheets 3 roasted red peppers (from a jar) 15-30ml (1-2 tbsp) grated Parmesan cheese Method: In a bowl, combine the spinach with the ricotta and basil. Set aside. Generously coat a medium non-stick frying pan with cooking spray and set over medium heat. Add the onion, garlic, and turkey, breaking up the meat with a wooden spoon until it is cooked all the way through and the onions are soft. Set aside. In a small bowl, whisk the flour with 120ml (4 fl oz) milk. Heat the remaining milk in a medium saucepan until it steams. Whisk in the flour mixture, stirring constantly, and cook until the sauce boils gently for 1 minute before removing from the heat. Mix in the mozzarella cheese, season with salt and pepper. To assemble the lasagne Cover the bottom of an 8 x 12 1/2 inch baking dish with a third of the white sauce. Arrange 3 lasagne sheets to cover the sauce, leaving spaces between the sheets to allow for it to expand as it cooks. Spread the turkey mixture over the pasta. Top with red peppers and the second layer of sheets. Spread the spinach mixture over the pasta. Top with a third of the white sauce and the remaining pasta. Spread the top layer with the remaining white sauce and sprinkle with the Parmesan. then Cover the pan with foil and bake the lasagne at 180 C 350 F Gas 4 for 30 minutes. Uncover, and bake an additional 10 minutes. Remove the pan from the oven and leave for 10 minutes before serving. Serves 8, with 316 calories, 10 grams of fat per serving. Nutritional Notes: Serve with bread and a mixed salad for a substantial meal. This is a good introduction to spinach if it is an unfamiliar vegetable.

Vegetable Crumble What you need (serves 4): 1½ teaspoon ground cumin 1½ teaspoon ground coriander ½ teaspoon turmeric ½ teaspoon chilli powder ½ teaspoon ginger 3 medium sized onions (chopped) 1 tablespoons of sunflower or olive oil 200g (8oz) chopped hard vegetables (carrots, potatoes, swede, cauliflower, parsnips) 250g (10oz) chopped tomatoes (fresh or canned) ½ tablespoon tomato puree 1½ teaspoon mixed herbs Black pepper 200g (8oz) soft vegetables (mushrooms, courgettes, peppers, bean sprouts, green beans, peas, sweetcorn) Crumble Topping 100g (4oz) wholemeal flour 50g (2oz) sunflower margarine 100g (4oz) porridge oats How to make it: Pre-heat oven to 190C/375F/Gas mark 5 Mix the spices to a paste with 2-3 tablespoons of water. Fry the spices and chopped onions in the oil in a large saucepan or frying pan. Add the hard vegetables, tomatoes, tomato puree, mixed herbs and pepper. Cook gently for 10 minutes, stirring regularly. Add the soft vegetables. Bring back to the boil, then cover the pan and cook mixture for 15 minutes on a gentle heat. To make the topping, put the flour in a bowl and mix in the margarine with your fingers. Once this resembles fine breadcrumbs stir in the porridge oats and mix well. Transfer the cooked vegetables to a lightly greased ovenproof dish and sprinkle on the topping. Bake for 25-30 minutes. Serve with crusty bread and green salad. Nutritional Notes: This vegetarian dish is packed with nearly 3 portions of your five-a-day per serving. You could increase the protein and iron content by adding some cooked beans or peas (canned and drained) before adding the crumble topping.

Whole Wheat Banana Bread Ingredients: Bread 165g (5½ oz) wholemeal flour 150g (5 oz) unbleached white bread flour 100g (4 oz) light brown sugar 10ml (2 tsp) baking powder 1.25ml (¼ tsp) salt 2 ripe medium bananas 2 eggs, lightly beaten 250ml (8 fl oz) buttermilk 15ml (1 tbsp) sunflower oil Topping ½ banana, chopped 40g (1½ oz) rolled oats 50g (2 oz) light brown sugar Method: Preheat the oven to 190C, 375F. Gas 5. Spray a 2 lb loaf tin with cooking spray. In a small bowl, combine the chopped bananas, oats, and sugar for the topping. Set aside. In a large bowl, whisk together the whole wheat flour, white bread flour, sugar, baking powder, and salt to combine them. In a small bowl, mash the banana mixture. Mix in the eggs, buttermilk, and oil. Stir the wet ingredients into the dry ones, mixing just until they are combined. Pour the batter into the prepared pan. Sprinkle the topping evenly over the batter. Bake until a knife inserted into the centre comes out clean, 45 to 50 minutes. Do not worry if some bits of the topping get very dark. Let the loaf rest in the pan ten minutes. Turn it out onto a baking rack and cool completely. Serve or wrap in foil and use later. This bread keeps 4 to 5 days, and freezes well. OPTION: Omit the topping if you wish. Add ¼ cup chopped walnuts. Spread with ricotta cheese and a sprinkling of cinnamon. Makes 1 loaf, about 10 slices, with 250 calories and 4 grams of fat per slice. Nutritional Notes: Banana bread is a lovely moist cake that is surprisingly low in fat. You can also add either a teaspoon of cinnamon or ginger for added flavour. The mixture of wholemeal and white flours gives a lighter texture than using all wholemeal flour. The banana and oat topping provides extra fibre and texture.

Spiced Apple Squares Ingredients (makes 9 slices) : 30g/1oz polyunsaturated margarine 30g/1oz sugar 2 eggs, beaten 90g/3oz plain wholemeal flour ½ teaspoon baking powder ½ teaspoon mixed spice 2 cooking apples, peeled, cored and grated 60g/2oz sultanas 3 tablespoons semi- skimmed milk Method: Cream together the margarine and sugar in a large bowl. Add the eggs, flour, baking powder and mixed spice. Mix well. Add the apples, sultanas and milk. Mix and pour into a lightly greased cake tin, approximately 8"/20cm square, or similar. Bake at 180ºC/350ºF/Gas Mark 4 for 50-60 minutes. Cut into 9 squares when cool. The squares will keep for 2-3 days in an airtight tin. You could also try grated pear instead of apple for a different flavour. Firm pears like the Conference variety are a good choice. Calories per square: 115 Fat per square: 3g Salt per square: 0.3g Nutritional Notes: The apples give moisture and bulk to the cake, as well as sweetness, meaning that very little fat and sugar need to be used. You could serve this warm with custard, ice-cream or greek yoghurt as a dessert.

Spicy bean feast A complete no-cook meal that will give you lots of energy - Enough for 4 Ingredients: 1 tin of haricot or cannelloni beans 1 tin of red kidney beans A big handful of lightly cooked and chopped French or runner beans or peeled cooked broad beans - whatever's in season 6 fl oz/175ml of either sunflower or olive oil 3 fl oz/75ml red WINE vinegar 1/2 tsp salt 1/2 tsp ground coriander 1 tsp ground cumin 1/2 -1 tsp chilli powder 1 large crushed garlic clove 1 finely chopped large red or white onion 3-4 chopped ripe tomatoes 1/2 a chopped cucumber Method: Strain 1 tin of haricot or cannelloni beans and 1 tin of red kidney beans into a bowl. Add a big handful of lightly cooked and chopped French or runner beans or peeled cooked broad beans - whatever's in season. Pour on the spicy dressing: 6 fl oz/175ml of either sunflower or olive oil; 3 fl oz/75ml red WINE vinegar; 1/2 tsp salt; 1/2 tsp ground coriander; 1 tsp ground cumin; 1/2 - 1 tsp chilli powder; 1 large crushed garlic clove - all mixed together.   Leave to marinade for a few hours ideally, or even over night.   Just before eating, Add 1 finely chopped large red or white onion, 3-4 chopped ripe tomatoes and 1/2 a chopped cucumber, peeled if preferred.   Mix well and eat with big chunks of fresh crusty bread. Vary this recipe with different tinned pulses ie chickpeas, and any seasonal vegetables you like.

Crunchy Creamy Coleslaw Forget the usual sickly, mucky commercial coleslaw... Try this:    Enough for 4-6 as a salad dish - great with quiche, cold meats, tuna etc. Just halve the amounts for a smaller salad as this makes quite a lot. Ingredients: 1 large crispy, smooth leaved GREEN cabbage ie Primo, or spring greens when in season, or red cabbage is also excellent, in fact, try a different cabbage each time! 1 lb fresh carrots 1 red or Spanish onion a bunch of seedless grapes and/or a couple of dessert apples 2-4 tbs light mayonnaise 1 teaspoon of medium curry powder 1 tbs of natural yoghurt (if liked) Method: Wash, slice or chop 1 large crispy, smooth leaved GREEN cabbage ie Primo, or spring greens when in season, or red cabbage is also excellent, in fact, try a different cabbage each time! Peel and grate 1 lb fresh carrots; peel and slice 1 red or Spanish onion and add to the cabbage. Wash and halve a bunch of seedless grapes and/or slice a couple of dessert apples, and add. Mix in 2-4 tbs light mayonnaise and 1 teaspoon of medium curry powder and 1 tbs of natural yoghurt (if liked) to spice up and lighten the dressing respectively. To vary round the year, add other fruit and veg ie celery, courgette, raisins, pineapple, list is as endless as what's around.

Pasta, potato or grain (ie rice, bulgar wheat, quinoa or couscous) salad These staples are an excellent base for lots of different complete-meal salads. To one of these you can add a selection of the following ingredients each time you make it to change the taste and texture - salads need never be boring if you vary the vegetables according to what is in season.   This should enough for 2 as a main meal, unless you're starving. Put 6 oz/175g cooked and drained pasta shapes, chopped potato or grain into a big bowl. Add one or more items from each of the sections below. Basically, any vegetable is good in this, aim for some soft, some crunchy, some fruity, some juicy, cooked or raw. The more ingredients you chose the more texture, flavour, goodness and colour you end up with in your meal. There are no rules about what goes with what - you choose combinations YOU like and experiment! Protein : 1 tin tuna, drained and flaked (or any other cooked fish); 2 hard boiled eggs, cooled, shelled and chopped; handful of chopped cooked meat, ie: chicken, ham; sausage - British or continental; crispy bacon; some grated or cubed cheese of your choosing - feta, cheddar, goats etc etc. Vegetables: Add a selection of cooked and/or raw vegetables, depending on what's in season: (Always wash fruit and veg before you chop or slice). For instance,   peppers; tomatoes, cucumber; spring onions, or a red onion; radishes; grated raw or lightly cooked courgettes; beetroot, raw and grated or cooked; sauteed aubergine cubes; handful salad and herb leaves; cooked peas; sweet corn, green beans in fact, any fresh, tinned or cooked frozen vegetables can be used.   Dressing: Dressings are important to add depth and variety of flavour. For a basic mix, whisk 4 tbs sunflower or olive oil, 2 tbs white, red wine or balsamic vinegar or lemon juice; pinch of salt and sugar and several grinds of black pepper. For variety, add 1tbs chopped fresh basil, coriander or parsley leaves if available or one tsp. dried basil; a crushed garlic clove; a tsp Dijon mustard; inch of peeled fresh grated ginger; soy sauce, pinch chilli powder etc. Taste and play around with till you are happy with the flavour, pour over salad, mix well and eat that day. Mo Burns 2006

Raspberry and Apple Pancakes Ingredients: 300g wholemeal self-raising flour 3 eggs 300ml semi skimmed milk 2 small cooking apples & 400gm raspberries (or other seasonal fruit) Oil Method: Mash 250g raspberries and then sieve to make a smooth sauce. Leave to stand. Place flour, eggs and milk in a bowl and beat together until smooth. Mash 150g raspberries a little with a potato masher. Peel, core and chop the apples into small pieces. Mix the mashed raspberries and apple pieces into the batter mix. Heat a little oil in a non-stick frying pan Put several separate tbspns of the mixture into the pan. When mixture is set, turn the pancake. Cook on both sides until golden brown. Remove from pan. Serve with the raspberry sauce made earlier.

Cheese And Onion Wholemeal Flan Ingredients: Base: 100g/4oz wholemeal flour 100g/4oz medium oatmeal 100g/4oz margarine Pinch salt 2-3 tbspns water   Filling: 1 large onion 2 tsp oil 200g/8oz grated Cheddar cheese 2 eggs 150ml/ ¼ pt milk Salt and pepper Method: Rub margarine, oatmeal, flour and salt together. Add water to bind. Roll and put in 20cm/8" flan case. Put in fridge to cool. Heat oven to 190 degrees C Fry onion in oil until transparent and remove from pan. Beat eggs and milk together and add salt and pepper. Add onions and cheese to the mixture and stir. Pour into flan case. Cook for 35-40 minutes.

Strawberry and Orange Smoothie Ingredients: 2 small pots natural yoghurt 3 small pots low fat strawberry yoghurt 350ml/12 fl oz orange juice 350g/12 oz strawberries 2 bananas Method: Put all the ingredients into a blender or smoothie maker and blend until smooth!

ENERGY BARS To make 12 energy bars you will need: Ingredients: 25g Desiccated coconut 150g Ready-to-eat dried apricots 50g Raisins or dried fruit of your choice 2 tbsp Vegetable oil 2 tbsp Crunchy peanut butter 3 tbsp Clear honey 100g Whole rolled porridge oats 50g Crispy rice cereal 50g Soft brown sugar ½ tsp Cinnamon 50g 70% cocoa chocolate, melted (optional) METHOD Preheat oven to 180c/350f/160c fan/gas 4   Spread the coconut onto a baking tray and cook for 5-10 mins until lightly toasted.   Finely chop the apricots and raisins (dried fruit)   Place the oil, peanut butter and honey into a pan and heat until melted or microwave on high for 30 secs until they are easy to mix.   Mix all ingredients until well combined, then press firmly into a greased and lined 19cm square baking tin.   Bake for 10-20 mins until golden brown. Then press lightly again to firm. Leave to cool in tin.   Drizzle with melted chocolate if desired then leave to set. When cold cut into bars.

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