DAIRY-FREE
For a quick reference list of all the dairy-free recipes in this book, please see below:
Breakfast
Pink Shredded Wheat (use your favourite unsweetened, fortified almond plant milk) 34
Cheat’s bircher muesli (use your favourite unsweetened, fortified plant milk) 34
Nutty banana oats (use your favourite unsweetened, fortified cashew plant milk) 34
Piña colada muesli (use your favourite unsweetened, fortified coconut plant milk) 34
5-minute tasty toppers (A, B, C, D, F and H) 36
Mothership overnight oats (use your favourite unsweetened, fortified plant milk) 46
Cherry Bakewell (use your favourite unsweetened, fortified plant milk) 48
Spicy tofu & sweet pepper eggs 50
Dukkah poached eggs 54
Granola fruit cups 64
Lunch
Prawn & noodle salad 86
Chopped rainbow salad 90
Sardines on toast & tomato salad 94
Sesame miso shred salad 96
Soy eggs & crispy mackerel rice 108
Tuna & broccoli pasta 120
Dinner
Super-green stir-fry 132
Easy prawn curry 134
Creamy peanut chicken 136
Sweet & sour prawns 138
Thai-style fish curry 140
Green veg megamix 142
Tahini mushroom noodles 144
Crispy pork noodle broth 150
Silken tofu & black beans 152
Lemon tahini chicken & grains 158
Crispy black bean beef 162
Chicken cup salad 164
Steak & sticky aubergine salad 166
Chicken balls & rainbow broth 168
Seared salmon rice 174
Crispy steamy parcels 178
Crab spaghetti 184
Fish in crazy water 188
Gochujang tomato noodle soup 196
Mushroom stew 200
Roasted Mediterranean veg 204
Veggie curry traybake 212
Weekend
Spiced lamb & lentil soup 220
Healthy fish & chips 224
Comforting chickpea soup 232
Chipotle chicken & bean soup 248
Beef & borlotti bean ragù 252
Parsnip ribbons 254
Bread croutons 255
Flaky filo 255
Healthier sweet treats
Chocolate orange pots 264
Drinks
Morning kickstarter 286
Merry berry smoothie (use your favourite unsweetened, fortified almond plant milk) 289
Green goddess smoothie 288
Matcha & kefir smoothie (use your favourite unsweetened, fortified almond plant milk) 291
Whipped coffee (use your favourite unsweetened, fortified plant milk) 292
Gennaro’s coffee 293
GLUTEN-FREE
For a quick reference list of all the gluten-free recipes in this book, please see below:
BREAKFAST
Nutty banana oats (use gluten-free puffed oats and rice) 34
Box grater fruit salad 38
Frosty porridge (use gluten-free porridge oats) 40
Speedy stuffed apple 44
Mothership overnight oats (use gluten-free porridge oats) 46
Peach Melba (use gluten-free porridge oats) 48
Cherry Bakewell (use gluten-free porridge oats) 48
Berry cheesecake (use gluten-free porridge oats) 49
Tiramisù (use gluten-free porridge oats) 49
Dukkah poached eggs (use a gluten-free optional flatbread) 54
Granola fruit cups (use gluten-free porridge oats) 66
LUNCH
Speedy kedgeree 74
Creamy walnut coleslaw (use gluten-free mustard) 76
Warm lentil salad (use gluten-free mustard) 78
Speedy silky omelette 84
Chopped rainbow salad 90
Sesame miso shred salad (use a gluten-free miso) 96
Crispy bean & anchovy eggs 112
Smashed salad 114
Curried egg & rice pots 118
DINNER
Easy prawn curry 134
Thai-style fish curry 140
Green veg megamix (use gluten-free hoisin sauce and English mustard) 142
Charred Mexican salad 146
Crispy pork noodle broth 150
Golden chicken, peppers & rice 160
Chicken cup salad 164
Steak & sticky aubergine salad (use gluten-free gochujang paste) 166
Chicken balls & rainbow broth (use gluten-free miso and chicken stock) 168
Chicken in milk (use gluten-free English mustard) 176
Peasto chicken salad 180
Silky aubergine flavour fest 194
Gochujang tomato noodle soup (use gluten-free gochujang paste) 196
Roasted veg & chickpea smash 198
Roasted Mediterranean veg 204
Aubergine involtini 208
Chicken, bean & rice bake 210
Veggie curry traybake 212
WEEKEND
Spiced lamb & lentil soup 220
Comforting chickpea soup 232
Mushroom riso soup (use gluten-free stock) 238
Sumptuous squash risotto (use gluten-free stock) 240
Meatball traybake 244
Roast chicken & sticky spuds (use gluten-free wholegrain mustard) 250
Hearty veg casserole 246
Chipotle chicken & bean soup 248
Beef & borlotti bean ragù 252
Parsnip ribbons 254
HEALTHIER SWEET TREATS
Cheat’s soft-service ice cream 258
Blackberry smoothie lollies 260
Chocolate orange pots 264
Oaty fridge balls: 2 tasty ways (use gluten-free porridge oats) 272
Mini protein bars (use gluten-free porridge oats) 278
DRINKS
Morning kickstarter 284
Green goddess smoothie 288
Post-workout protein smoothie (use gluten-free porridge oats) 290
Matcha & kefir smoothie 291
Whipped coffee 292
Gennaro’s coffee 293
VEGETARIAN
For a quick reference list of all the vegetarian recipes in this book, please see below:
Please note, this list includes recipes that contain Parmesan. Vegetarians should use a vegetarian hard cheese alternative, as appropriate to the recipe.
BREAKFAST
Pink Shredded Wheat 34
Cheat’s bircher muesli 34
Nutty banana oats 34
Piña colada muesli 34
5-minute tasty toppers (A, C, D, E, F, G, I) 36
Box grater fruit salad 38
Frosty porridge 40
Speedy stuffed apple 44
Mothership overnight oats 46
Peach Melba 48
Cherry Bakewell 48
Berry cheesecake 49
Tiramisù 49
Spicy tofu & sweet pepper eggs 50
Golden cheese & jammy berries 52
Dukkah poached eggs 54
Extraordinary brekkie smush-in 56
One-cup pancakes 58
Cheesy beans on toast 62
Easy egg & bean filo twists 64
Granola fruit cups 66
Super-charged protein rolls 68
LUNCH
Creamy walnut coleslaw 76
Warm lentil salad 78
Curried fried eggs & grain salad 82
Speedy silky omelette 84
Chopped rainbow salad 90
Sesame miso shred salad 96
Black bean houmous salad wrap 98
Fluffy spring veg omelette 102
Carrot gazpacho 104
Pea & feta egg warm salad 106
Chickpea arrabbiata 110
Smashed salad 114
Herby chickpea & feta salad 116
Curried egg & rice pots 118
Avo & black bean omelette 122
Carrot & sweet potato fritters 124
DINNER
Super-green stir-fry 132
Green veg megamix 142
Tahini mushroom noodles 144
Charred Mexican salad 146
Silken tofu & black beans 152
Spinach & lentil fritter salad 170
Vibrant veg & creamy bean salad 186
Super-green orecchiette 190
Silky aubergine flavour fest 194
Gochujang tomato noodle soup 196
Roasted veg & chickpea smash 198
Mushroom stew 200
Roasted Mediterranean veg 204
Aubergine involtini 208
Veggie curry traybake 212
WEEKEND
Spring soup & ricotta toasts 218
Crispy steamed veggie buns 230
Comforting chickpea soup 232
Winter squash & borlotti soup 234
Fragrant veggie filo tart 236
Mushroom riso soup 238
Sumptuous squash risotto 240
Hearty veg casserole 246
HEALTHIER SWEET TREATS
Cheat’s soft serve ice cream 258
Blackberry smoothie lollies 260
Hot carrot cup cakes 262
Chocolate orange pots 264
Tahini pretzel yoghurt bark 266
Choccy fro-yo sandwiches 270
Oaty fridge balls: 2 tasty ways 272
Strawberry filo tarts 274
Blueberry muffins 276
Mini protein bars 278
Banana & almond cake 280
DRINKS
Morning kickstarter 286
Green goddess smoothie 288
Merry berry smoothie 289
Post-workout protein smoothie 290
Matcha & kefir smoothie 291
Whipped coffee 292
Gennaro’s coffee 293
VEGGIE LOVE SWAP-INS
The following recipes have a VEGGIE LOVE swap-in tip, giving instructions on how to make a vegetarian alternative to the main recipe:
DINNER
Smashed flatbread burger 130
WEEKEND
Meatball traybake 244
VEGAN
For a quick reference list of all the vegan recipes in this book, please see below:
BREAKFAST
Pink Shredded Wheat (use your favourite unsweetened, fortified almond plant milk) 34
Cheat’s bircher muesli (use your favourite unsweetened, fortified plant milk) 34
Nutty banana oats (use your favourite unsweetened, fortified cashew plant milk) 34
Piña colada muesli (use your favourite unsweetened, fortified coconut plant milk) 34
5-minute tasty toppers (A, D, and F) (use plant-based bread) 36
Mothership overnight oats (use your favourite unsweetened, fortified plant milk) 46
Cherry Bakewell (use your favourite unsweetened, fortified plant milk) 48
Granola fruit cups 66
LUNCH
Chopped rainbow salad 90
Sesame miso shred salad 96
Super-green stir-fry 132
Green veg megamix 142
Tahini mushroom noodles 144
Silken tofu & black beans 152
DINNER
Gochujang tomato noodle soup 196
Mushroom stew 200
Roasted Mediterranean veg 204
Veggie curry traybake 212
WEEKEND
Comforting chickpea soup 232
Hearty veg casserole 246
HEALTHIER SWEET TREATS
Chocolate orange pots 264
DRINKS
Morning kickstarter 286
Merry berry smoothie (use your favourite unsweetened, fortified almond plant milk) 289
Green goddess smoothie 288
Matcha & kefir smoothie (use your favourite unsweetened, fortified almond plant milk) 291
Gennaro’s coffee 293
VEGAN LOVE SWAP-INS
The following recipes have a VEGAN LOVE swap-in tip, giving instructions on how to make a vegan alternative to the main recipe:
LUNCH
Warm lentil salad 78
WEEKEND
Spiced lamb & lentil soup 220
Beef & borlotti bean ragù 252
Parsnip ribbons 254
Bread croutons 255
Flaky filo 255
DAIRY-FREE SWAP-INS
The following recipes can easily be made dairy-free by swapping in plant-based Greek-style yoghurt:
LUNCH
Prawn cocktail for one 72
Harissa tuna platter 80
WEEKEND
Fish pie soup & eggs on toast 228
The following recipes can easily be made dairy-free by swapping in vegan soft cheese alternative:
BREAKFAST
Smoked salmon & rye omelette 42
LUNCH
Crispy sardine & avo wrap 88
Fluffy spring veg omelette 102
Avo & black bean omelette 122
The following recipes can easily be made dairy-free by swapping in vegan hard cheese:
BREAKFAST
Easy egg & bean filo twists 64
LUNCH
Speedy silky omelette 84
Chickpea arrabbiata 110
DINNER
Fish parcels & tomato orzo 192
The following recipes can easily be made dairy-free by swapping in plant-based natural yoghurt:
LUNCH
Speedy kedgeree 74
Curried fried eggs & grain salad 82
Tasty salmon couscous 148
Chicken fajitas 154
Seared tuna kimchi bowl 156
DINNER
Chicken curry & chapati 202
Harissa tuna bean parcels 206
Chicken, bean & rice bake 210
WEEKEND
Golden hasselback salmon 222
Fish filo parcel & beans 226
Roast chicken & sticky spuds 250
The following recipes can easily be made dairy-free by swapping in soft, crumbly vegan cheese:
LUNCH
Pea & feta egg warm salad 106
Crispy bean & anchovy eggs 112
Carrot & sweet potato fritters 124
DINNER
Golden chicken, peppers & rice 160
Chicken & berry grain bowl 182
WEEKEND
Meatball traybake 244
GLUTEN-FREE SWAP-INS
The following recipes can easily be made gluten-free by swapping in gluten-free bread:
BREAKFAST
5-minute tasty toppers (A, B, C, D, E, F, G, H, I) 36
Smoked salmon & rye omelette 42
Golden cheese & jammy berries 52
Extraordinary brekkie smush-in 56
Cheesy beans on toast 62
LUNCH
Sardines on toast & tomato salad 94
Fluffy spring veg omelette 102
Crispy mackerel buns 126
DINNER
Smashed flatbread burger 130
Vibrant veg & creamy bean salad (also use gluten-free Dijon mustard) 186
Fish in crazy water 188
WEEKEND
Spring soup & ricotta toasts 218
Fish pie soup & eggs on toast (also use gluten-free English mustard) 228
Winter squash & borlotti soup (also use gluten-free stock) 234
Bread croutons 255
The following recipes can easily be made gluten-free by swapping in tamari and a gluten-free crunchy peanut & sesame chilli oil:
BREAKFAST
Spicy tofu & sweet pepper eggs 50
LUNCH
Prawn & noodle salad 86
The following recipes can easily be made gluten-free by swapping in tamari:
DINNER
Super-green stir-fry 132
Creamy peanut chicken 136
Seared salmon rice 174
Crispy steamy parcels 178
The following recipes can easily be made gluten-free by swapping in gluten-free Worcester-style sauce:
LUNCH
Prawn cocktail for one 72
The following recipe can easily be made gluten-free by omitting the crispy fried onions and using gluten-free oatcakes:
LUNCH
Harissa tuna platter 80
The following recipes can easily be made gluten-free by using gluten-free tortilla wraps:
LUNCH
Crispy sardine & avo wrap 88
Black bean houmous salad wrap 98
Avo & black bean omelette 122
The following recipe can easily be made gluten-free by swapping in gluten-free miso and gluten-free crunchy peanut & sesame chilli oil:
DINNER
Crispy pork noodle broth 150
The following recipe can easily be made gluten-free by swapping in gluten-free kimchi and tamari:
DINNER
Seared tuna kimchi bowl 156
The following recipe can easily be made gluten-free by swapping in gluten-free spaghetti:
DINNER
Crab spaghetti 184
The following recipe can easily be made gluten-free by swapping in gluten-free gnocchi:
WEEKEND
Potato gnocchi 254
The following recipe can easily be made gluten-free by swapping in gluten-free pretzels:
HEALTHIER SWEET TREATS
Tahini pretzel yoghurt bark 266
The following recipe can easily be made gluten-free by swapping in gluten-free sponge fingers:
HEALTHIER SWEET TREATS
Fizzy berry jellies 268
The following recipe can easily be made gluten-free by swapping in gluten-free oatcakes:
HEALTHIER SWEET TREATS
Choccy fro-yo sandwiches 270
The following recipe can easily be made gluten-free by swapping in gluten-free baking powder:
HEALTHIER SWEET TREATS
Banana & almond cake 280
VEGGIE SWAP-INS
The following recipes can easily be made vegetarian by swapping in baby mozzarella balls or goat’s cheese:
LUNCH
Sardines on toast & tomato salad 94
The following recipes can easily be made vegetarian by swapping in veggie mince:
DINNER
Crispy pork noodle broth 150
Crispy black bean beef 162
VEGAN SWAP-INS
The following recipes can easily be made vegan by swapping in plant-based Greek-style yoghurt:
BREAKFAST
Box grater fruit salad 38
Frosty porridge 40
Speedy stuffed apple 44
Peach Melba (also use your favourite unsweetened, fortified plant milk) 48
Berry cheesecake (also use your favourite unsweetened, fortified plant milk) 49
Tiramisù (also use your favourite unsweetened, fortified plant milk) 49
Extraordinary brekkie smush-in 56
LUNCH
Creamy walnut coleslaw 76
DINNER
Roasted veg & chickpea smash 198
HEALTHIER SWEET TREATS
Blackberry smoothie lollies (also use vegan quality dark chocolate) 260
Choccy fro-yo sandwiches (also use vegan quality dark chocolate) 270
The following recipes can easily be made vegan by swapping in soft, crumbly or halloumi-style vegan cheese:
BREAKFAST
Golden cheese & jammy berries 52
Cheesy beans on toast 62
The following recipes can easily be made vegan by swapping in plant-based soft, crumbly vegan cheese, Greek-style plant–based yoghurt, vegan soft cheese alternative or plant-based soured cream:
BREAKFAST
One-cup pancakes (also use your favourite unsweetened, fortified plant milk) 58
The following recipes can easily be made vegan by swapping in soft, crumbly vegan cheese:
LUNCH
Black bean houmous salad wrap 98
Carrot gazpacho 104
Smashed salad 114
Herby chickpea & feta salad 116
DINNER
Charred Mexican salad 146
WEEKEND
Fragrant veggie filo tart 236
The following recipe can easily be made vegan by following the VEGGIE LOVE tip and swapping in vegan hard cheese and vegan pesto:
DINNER
Smashed flatbread burger 130
The following recipe can easily be made vegan by swapping in plant-based mince:
DINNER
Crispy black bean beef 162
The following recipes can easily be made vegan by swapping in vegan soft cheese alternative and vegan hard cheese:
DINNER
Super-green orecchiette 190
WEEKEND
Spring soup & ricotta toasts 218
The following recipes can easily be made vegan by swapping in plant-based natural yoghurt:
DINNER
Silky aubergine flavour fest 194
HEALTHIER SWEET TREATS
Strawberry filo tarts 274
The following recipe can easily be made vegan by swapping in coconut milk:
WEEKEND
Crispy steamed veggie buns 230
The following recipes can easily be made vegan by swapping in vegan hard cheese:
WEEKEND
Winter squash & borlotti soup (also use vegetable stock) 234
Mushroom riso soup 238
The following recipe can easily be made vegan by swapping in plant-based mince and soft, crumbly vegan cheese:
WEEKEND
Meatball traybake 244
The following recipe can easily be made vegan by following the VEGAN LOVE tip and swapping in plant-based gnocchi:
WEEKEND
Potato gnocchi 254
The following recipe can easily be made vegan by swapping in Greek-style plant–based yoghurt and maple syrup:
HEALTHIER SWEET TREATS
Cheat’s soft-service ice cream 258
The following recipes can easily be made vegan by swapping in quality vegan dark chocolate:
HEALTHIER SWEET TREATS
Oaty fridge balls: 2 tasty ways 272
Mini protein bars 278
The following recipe can easily be made vegan by swapping in maple syrup:
DRINKS
Whipped coffee (also use your favourite unsweetened, fortified plant milk) 292
