In a blender, mix the milk, berries and yoghurt 9 the large amount of protein cancels out the high sugar content of the yoghurt). Add the whey powder and flaxseeds to the blender and serve.

Smoked Salmon Scramble - serves 3

4 egg whites
1 whole egg
2tbsp skimmed milk
1/4tsp ground pepper
50g (2oz) smoked salmon, chopped
1tsp chopped fresh dill

Whisk the egg whites, egg, milk and pepper in a bowl. Coat a medium hot frying pan with low- fat cooking spray and pour in the mixture. As it begins to set, add the smoked salmon and cook until completely set. Serve at once with the chopped dill sprinkled on top.

Peasant Soup - serves 6-8

8tbsp low-fat butter substitute
3 leeks( white ends only), chopped
4 carrots, diced
3 parsnips, diced
6 garlic cloves, finely chopped
1 litre(1 3/4pt ) chicken or vegetable stock
12 plum tomatoes, cut into 2,5cm(1in) chunks
450g (1lb) cooked chicken or tofu pieces
4tbsp chopped fresh flat-leaf parsley
12 large basil leaves
1 1/2tsp dried tarragon
1 1/2tsp freshly ground pepper
1tsp grated fresh nutmeg
110g (4oz) Cheddar, monterey Jack or other sharp cheese, grated

Melt the fat in a large pot over a low heat. Add the vegetables and garlic and cook, covered, for 10 minutes until tender.Add stock, stir and cook with lid on for 10 minutes. Add the tomatoes, chicken or tofu, herbs, pepper and nutmeg plus salt to taste. Stir, cover and cook for 15 minutes over a medium heat, then simmer, uncovered, on a low heat, for 30 minutes. Serve in bowls, each topped with grated cheese.

Ratatouille - serves 6-8

450ml(3/4pt)olive oil
4 small aubergines, in 2,5cm(1in) cubes
7tsp salt
2 red onions, chopped
7 medium courgettes, in 5cm(2in) strips
4 peppers, deseeded and cut into
1,5cm(1/2)strips
2tbsp minced garlic
3 x 400g cans chopped plum tomatoes
175g (6oz)tomato puree
4tbsp chopped fresh flat-leaf parsley
4tbsp chopped fresh dill
2tsp dried basil
2tsp (11 1/2oz) cooked chicken or torfu pieces

Preheat oven to 200 C/180 C fan/ Gas 6 and line a roasting pan with foil. Pour half of the oil into the roasting pan. Add the aubergines, sprinkle ans salt and toss. Cover and bake for 30 minutes until cooked but not mushy. Uncover and leave to cool. In a large frying pan or wok, heat the rest of the oil and saute the onions, courgettes, peppers and garlic over a medium heat for about 20 minutes until tender. Drain tomatoes and add to the pan with the tomatoe pure and herbs. season, stir and simmer for 10 minutes, stirring occasionally. Add aubergines and chicken or tofu to the tomatoes, simmer for 10 minutes and serve.

Chickpea and Tuna salad - serves 6-8

1x 185g can tuna in spring water, drained
1/2 avocado, peeled and sliced
1/2 x 400 g can chickpeas, drained
110g(4oz) onion chopped
1 pepper, deseeded and diced
For the dressing
1tbsp olive oil
1tbsp lemon juice
1/4tsp dried oregano

Mix tha salad ingredients together in a bowl. Place the dressing ingredients in a jar, close ans shake vigorously. Drizzle over the salad.

Sole Packets With Vegetables - serves 4

50g(2oz) carrot, grated
50g (2oz) celery, finely chopped
25g(1oz) onion, finely chopped
4 sole fillets, approx 150g (5oz) each
Juice of 1 lemon, plus wedges to serve
4tbsp chopped fresh dill

Preheat oven to 220C/200C fan/Gas7. Squirt four squares of tin foil, approx 30 x 45cm(12 x 18 in) with low-fat cooking spray. Mix the carrot, celery and onion. Divide half of this mixture among the foil pieces. Place a sole fillet on each vegetable bed. Top each fillet with with an equal amount of the remaining vegetable mixture, drizzle with the lemon juice and sprinkle over the dill. Fold the foil with the food inside to create 4 sealed packets. Place the packets on a bakong sheet and bake for 10-15 minutes. Open the top of each packet( watch out for the steam) and serve each of them with a lemon wedge.