Tag Archives: cheese

Ham and Cheese Potato-Crusted Quiche

Can be eaten hot or cold! Leftovers are perfect for a picnic when enjoying the beautiful (but limited) British sunshine.

Serves 2


  • Potato, thinly sliced into circles
  • 5 eggs
  • 150ml semi-skimmed milk
  • Cooked Ham
  • 60g 30% lighter cheese, grated
  • 6 cherry tomatoes
  • 1 tsp olive oil
  • Seasoning


  1. Preheat the oven to 220/8.
  2. Mix the potato slices with the olive oil and season.
  3. Line a oven-proof dish with the thins, including the walls, to cover and make a base.
  4. Bake for 20minutes.
  5. Meanwhile, whisk the eggs and milk together, and add the ham and cheese.
  6. Once the base is cooked, pour in the quiche filling, top with tomatoes, and bake for a further 20-30 minutes, depending on how deep the base is.
  7. Serve with salad or veggies.
  8. Enjoy!


Screen Shot 2018-05-09 at 12.55.25.png

The fat and salt content of this can be reduced further by not including the cheese, swapping the semi-skimmed for skimmed milk, and swapping out the ham for a lower-salt meat like chicken or tinned tuna.

Eggs – Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

Potato – A starchy, low-fat base they will provide you with energy for the rest of the day.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

Ham – A good source of Thiamin for the release of energy from carbohydrates and neurotransmitter synthesis, and high in protein for muscle repair and recovery.

Easy Veggie Nachos

Serves 1


  • 150g Quorn Mince
  • 150g Tomato Passata
  • 70g Frozen Peas
  • 30g 30% Lighter Cheddar Cheese
  • 50g Plain Tortilla Chips
  • 1 Onion, chopped
  • 1 tsp olive oil
  • 1 clove garlic, minced
  • 80g broccoli (to serve)


  1. Heat the olive oil in a pan and add the onions, cooking for 5 minutes on a medium heat until soft.
  2. Add the garlic and cook for a further 1-2 minutes.
  3. Add the passata and bring to a simmer.
  4. Add the Quorn mince and mix, cooking for 10 minutes.
  5. Mix in the frozen peas and cook for a further 3 minutes.
  6. Layer the tortilla chips, the mince etc in a oven-proof dish.
  7. Top with cheese and bake for 10-15minutes, until the cheese has melted.
  8. Meanwhile, steam the broccoli for 7 minutes.
  9. Enjoy!


Screen Shot 2018-05-03 at 21.05.46.png

Okay, so maybe a little more calorific and fatty than my regular meals, however it is relatively low in salt (half the amount than that of a Subway cheesy nacho portion, which is also much smaller).

Compared with nachos made with regular beef and full fat cheese of the same portions, we have cut this meal down from a whopping 51g of fat to 26g, 19g of saturated fat to 6.6g, and 1.6g of salt to 1.3g. It also cuts out just over 200 calories, so is a much healthier version of this treat food!

It also includes 2 of your 5 a day (broccoli and tomatoes), and another half if counting the onion.

Sausage Pasta Bake

CHEAP, CHEAP AND CHEAP, this meal can be made in bulk or served as a main at a dinner party, with its crispy crust giving it an extra oomph!

Serves 1


  • 75g wholemeal dried pasta, cooked in boiling water
  • 200g canned chopped tomatoes
  • 1 onion, chopped
  • 1 clove garlic, diced
  • 80g frozen peas
  • 2 reduced-fat pork sausages (or vegetarian alternative)
  • 30g 30% lighter cheddar
  • 1 tbsp wholemeal breadcrumbs
  • 1 tsp dried oregano
  • 1 tsp olive oil


  1. Preheat oven to 220/8.
  2. Put sausages in oven for 15minutes, or until cooked through.
  3. Meanwhile, heat the olive oil in a pan on a medium heat. Add the onion and cook until soft.
  4. Add the garlic to the pan and cook for a further 1-2minutes.
  5. Add the chopped tomatoes and frozen peas to heat through.
  6. Once sausages are done, chop into pieces and add them, and the cooked pasta, to the sauce and mix.
  7. Put in a oven-proof dish.
  8. Mix the breadcrumbs, cheese and oregano, and top the pasta mix.
  9. Cook for 10-15minutes, or until the cheese has melted on top and the breadcrumbs are browned.
  10. Enjoy!


Screen Shot 2018-04-27 at 12.43.55.png

Sausages – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

Pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!

Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

Cheese – Despite the high fat content, cheese is high in calcium for bone strength and stability.

Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.