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Healthy Eating Hub using British beef, lamb, pork and dairy with

Keeping your health in check is a big deal, and what you eat plays a huge role. A balanced diet and lifestyle are recommended for good health, and by eating well and incorporating different food groups into our diet, we're helping our bodies get all the good stuff (aka nutrients) they need.

So, what are the benefits of Beef, Lamb, Dairy and Pork?

LET’S EAT BALANCED: BALANCED BITES

We’ve created easy, affordable and balanced recipes that celebrate the naturally delicious taste and flavours of British meat and dairy, and the role they play as part of a well-rounded diet to make sure you get a little bit of 'this' and a little bit of 'that’.

Steak Tagliata Impress your friends with this quick and easy steak tagliata. It tastes great and makes for a perfectly balanced dish!

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Sticky ginger beef & Sesame meatballs Who doesn't love a meatball?! This super quick, delicious, balanced beef dish is definitely going to elevate your culinary repertoire.

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Delicious Dairy Smoothies You can throw each of these incredible-tasting smoothies together in less than 5 minutes!

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Caramelised banana overnight oats If you've never made overnight oats, now's the time to start. They're the perfect way to start your day right, and they're so easy to make!

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Lamb Kofta Pittas Here's a lovely midweek meal that's sure to impress, with succulent lamb and a fresh side salad.

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Lamb Massaman Curry This massaman curry is delicious, packed full of flavour, and so quick and easy to make.

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Pork Meatball & Bean Pasta Love meatballs? Love pasta? Then you'll love this amazing protein-packed and hearty dish with beans to boost your fibre intake!

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PORK LOIN STEAK PROTEIN BOWLS This is a really impressive one — easy, healthy bowls full of protein, perfect for that post-gym meal.

We’ve created these tasty, nutritious recipes to help students make nourishing pork meals using cupboard staples! They’re all quick and easy to make, won't break the bank and use simple ingredients that you can easily grab — all ideal for jam-packed uni life! Plus, each recipe serves four, allowing you to meal-prep or enjoy with your housemates!

Love Pork: Student Staples, Healthy Eats

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Pork & Cauli Fried Rice This pork and vegetable rice dish is low in fat, super speedy and easy, and tastes delicious!

More Balanced Recipes

More Healthy, Student-Friendly Recipes

Lean beef is rich in protein and vitamin B12, and naturally contains iron.

Lamb is full of protein, zinc and vitamin B12.

Milk is naturally rich in high-quality protein and calcium, and is a source of vitamin B12.

Pork is rich in protein and naturally contains 9 vitamins and minerals: vitamins B1, B3, B5, B6, B12, phosphorus, selenium, potassium and zinc.

Steak Tagliata

Serves 2 Prep time: 10 mins Cook time: 15-20 mins Ingredients: • 2 British beef minute steaks (100g per person) • 2 teaspoons rapeseed oil • 200g new potatoes, cut in half • 200g cherry tomatoes on the vine • 10g fresh parsley, finely chopped • Zest and juice of 1 lemon • 20g grated Parmesan • 60g bag baby rocket leaves, to serve Method: Remove the steaks from the fridge at least 10 minutes before cooking. Preheat the oven to 200°C, 180°C fan, Gas Mark 6. Brush your steaks lightly with a little of the oil and season. Bring a large pan of water to a boil, add the potatoes and boil for 10–12 minutes until cooked, or until a sharp knife goes through easily. Pop the tomatoes on a baking tray and roast for 15–20 minutes. To make the dressing for your potatoes, put the parsley in a large bowl with the remaining oil, lemon zest, half the lemon juice and the Parmesan. Mix well and season. Drain the potatoes, return to the pan and leave to steam dry for 2 minutes then add to the dressing ingredients. Toss well, cover and set aside. Toss the rocket leaves with the remaining lemon juice and divide between two plates with the potatoes and roasted tomatoes. Heat a non-stick pan over a high heat and cook the steaks. For medium, cook for 1-2 minutes on each side. Slice the steaks, arrange on the plates with the salad and serve.

Sticky Ginger Beef & Sesame meatballs with chilli edamame

Lamb Massaman Curry with Lemongrass Rice

Serves 2 Prep time:5 mins Cook time: 25 mins Ingredients: • 300g British lean boneless lamb leg steaks, fat removed and diced into 2cm pieces • 1 onion, sliced into half moons • 3 tablespoons prepared massaman curry paste • 200g baby new potatoes, cut in half • 200ml lighter coconut milk • 1 low sodium vegetable stock cube • 300g fresh vegetables, i.e. mange tout, baby corn, carrots • 150g jasmine rice • 1 lemongrass stick • 1 tablespoon vegetable oil To Serve: • Handful of unsalted peanuts, optional • 1 red chilli — finely sliced, optional Method: Heat the oil in a large non-stick pan over medium heat and cook the onion for 4-5 minutes until slightly soft. Add the curry paste and fry for a few minutes, until fragrant. Add the lamb to the pan and cook for a few minutes until brown. Add the potatoes and cook for a few minutes until the edges start to colour. Pour in the coconut milk and crumble in the stock cube. Add 200ml hot water and bring the curry up to the boil. Reduce the heat and simmer for 10 minutes. Season, if required. Add your vegetables and simmer for a for a further 5 minutes, adding a splash more water if needed. Cook the rice according to packet instructions. Bash the lemongrass all over with the back of a knife to release the flavour. If boiling your rice, add the lemongrass to the rice water, or if you’re using a steaming basket for authentic sticky rice, add the lemongrass stick and let the fragrance infuse into the rice. Garnish the curry with the peanuts and chilli, if used and serve with the rice.

Serves 2 Prep time: 20 mins Cook time: 10–15 mins Ingredients: • 250g British lamb mince (10% fat) • 2 teaspoons dried oregano • 1 red onion, finely diced or grated • 3 tablespoons red wine vinegar • Pinch salt • 1 cucumber • 2 large vine tomatoes • 150g 5% fat Greek yogurt • 2 wholemeal pitta breads • 4 long wooden skewers, soaked in cold water for 20 minutes Method: Finely dice or grate one half of red onion and transfer to a bowl. Slice the remaining half into thin moons and transfer to another bowl. To make your kofta, in large bowl mix together the mince and 1 teaspoon of oregano with the red onion and season. Divide the mixture into four balls and mould around your skewers. Pop in the fridge to rest. In a medium bowl add the vinegar and the remaining onion and oregano. Add a pinch of salt. Set aside to pickle while you prepare the salad and yogurt. Take half the cucumber and roughly chop into 1–2cm chunks, depending on your preference. Do the same with the tomatoes and then add to a serving bowl with the reserved sliced onions. Toss gently. Grate the remaining cucumber half and squeeze out as much water as you can and add to the Greek yogurt. Season to taste, if required. Preheat the grill to medium heat. Cook the koftas on a foil-lined grill pan for 10–12 minutes, turning halfway through. 2–3 minutes before the koftas are ready, add the pittas under the grill to warm through. Slice open and fill with all your components — lamb kofta, tomato salad mix and yogurt, or serve on the side for scooping up!

Lamb Kofta Pittas

Caramelised Banana Overnight Oats

Serves 2 Prep time: 5 mins plus overnight soaking Cook time: 5 mins Ingredients: • 2 tablespoons honey • 2 small ripe bananas, sliced • 100g British porridge oats • 50g low fat natural yogurt • 300ml semi-skimmed milk • 2 tablespoons chia seeds • 1 teaspoon vanilla extract To Serve: • 40g chopped walnuts, optional • 200g blueberries, optional Method: In a small saucepan, add the honey and cook over a medium heat for 5 minutes until the honey is caramelised. Add the bananas, toss to coat and remove the pan from the heat. In a medium bowl, add the oats, yogurt, milk, chia seeds and vanilla extract. Stir gently. Add half the bananas, mash slightly and stir into the oat mix. Divide equally into two jars and top with the remaining bananas and refrigerate overnight. The following morning, add the chopped walnuts and blueberries, if used and serve.

Tropical Fruit Smoothie

Serves 2 Prep time: 5 mins Ingredients: • 100g 5% fat Greek yogurt • 100ml semi-skimmed milk • 200g blueberries • 1 small banana, peeled • 25g baby spinach leaves • 2 tablespoons milled flax seed (linseed) • 2-3 ice cubes • Dash maple syrup, optional Method: Put all the ingredients except the ice into a blender and mix well. Add the ice and pulse blender until smooth. Pour into glasses and serve immediately.

Blueberry & Greens Smoothie

Serves 2 Prep time: 5 mins Ingredients: • 100g 5% fat Greek yogurt • 150ml semi-skimmed milk • 200g frozen or fresh mixed fruit berries • 2-3 ice cubes • 1 banana, peeled • 2 tablespoons chia seeds Method: Add all the ingredients to a blender and blend until smooth. Pour into 2 glasses and serve immediately.

Berry blast Smoothie

Serves 4 10 mins prep, 25 mins cook Ingredients: • 4 lean British pork loin steaks, fat removed • 1 x 340g can sweetcorn in water, drained • Pinch dried chilli flakes or 1 red chilli, deseeded and finely chopped • 1 teaspoon rapeseed oil • 3 teaspoons fajita or Mexican seasoning • 2 x 250g pack microwave brown or wholegrain rice • 3 medium tomatoes, diced • 1 x 400g can mixed bean salad in water, drained • 1 large bunch fresh coriander, finely chopped • 1 lime, finely grated zest and juice, separated • 120g 0% fat Greek yoghurt • 1 x 200g pack baby spinach leaves Method: In a bowl, mix the lime zest, half the lime juice and yoghurt together then set aside. Put the sweetcorn in a large hot frying pan and cook until slightly charred. Remove from the heat, stir through the chilli and set aside. Wipe the pan clean, then brush the pork loin steaks with ½ teaspoon of the oil and sprinkle over 2 teaspoons of the fajita seasoning. Heat the same frying pan until hot and cook the steaks for 2 minutes on each side. Remove and rest for 1-2 minutes then slice. Add the remaining oil to the pan then add the rice, beans and the remaining fajita seasoning. Stir fry for 1-2 minutes. Take off the heat and add the tomatoes, half the coriander and the remaining lime juice to combine. Arrange the pork, spinach leaves, charred sweetcorn, rice and yoghurt in a bowl and serve. Season to taste.

Loin Steak Protein Bowls

Serves 4 30 mins prep, 50 mins cook Ingredients: • 500g lean British pork mince (5% fat) • 300g dried whole wheat pasta shapes (we used fusilli) • 2-3 teaspoons dried mixed herbs or oregano • 1 teaspoon ground paprika • 1 large brown onion, finely diced • 3 teaspoons rapeseed oil • 1 large carrot, finely diced • 1-2 celery stalks, finely diced • 4 garlic cloves, finely grated • 1 x 400g can chopped tomatoes • Large handful fresh basil or parsley, roughly chopped (optional) • 50ml semi-skimmed milk • 1 x 400g can beans of your choice, we used cannellini, drained and water reserved To serve: • 40g grated parmesan or cheese of your choice • Salad leaves Method: Cook the pasta for one minute less than the time stated on the packet instructions, drain and set aside. Meanwhile, prepare the meatballs. In a large bowl combine the mince, mixed herbs, paprika and ¼ of the onion. Lightly season and gently mix to combine. Shape into 25 small meatballs, each approximately the size of a 10p coin. Heat 2 teaspoons of oil in a large pan and cook the meatballs for 6-8 minutes or until golden brown all over. Transfer to a plate and set aside. In the same pan, heat the remaining oil and cook the onion, carrot and celery over a low heat for 3-4 minutes, stirring occasionally. Add the garlic, chopped tomatoes and half the basil or parsley, milk and reserved water from the can. Simmer for 10-15 minutes. Return the meatballs to the sauce with the drained beans and pasta. Heat through until the meatballs are piping hot. Garnish with the remaining basil or parsley and cheese. Serve immediately with the salad leaves. Season to taste. Tip: If preferred, for an extra kick add ½ teaspoon dried chilli flakes to the sauce.

Pork Meatball & Bean Pasta

Serves 4 15 mins prep, 20 mins cook Ingredients: • 500g lean British pork mince (5% fat) • 2 teaspoons rapeseed oil • 1 teaspoon Chinese five spice • 1 x 2.5cm piece fresh ginger peeled and grated (roughly 2 tablespoons in total) • 2 small garlic cloves chopped • 1 bunch spring onions, finely sliced (white and green separated) • 1 red pepper, deseeded and diced • 1 large carrot, grated • 3 medium eggs • 1 small whole cauliflower head, grated • 150g frozen peas • 1x 250g pack microwave brown rice  • 2 teaspoons low sodium soy sauce • Dash hot sauce (optional) Method: Heat the oil in a large frying pan or wok. Add the mince and Chinese five spice and brown for 2-3 mins. Add the ginger, garlic, white section of the spring onions, the pepper and carrot to the pan and stir fry for 1-2 mins. Once cooked through, move the stir fry to one side of the pan and add the eggs. Scramble lightly and then fold through the stir fry vegetables.   Add the grated cauliflower to the pan with the peas and the microwave rice. Stir fry for 2-3 minutes until piping hot. Add the soy sauce and the hot sauce, if used and stir to combine. Garnish with the remaining green sections of the spring onions and serve. Season to taste.

Pork & Cauli Fried Rice

Steak Tagliata Ingredients: 2 beef minute steaks (100g per person) 200g new potatoes 10g fresh parsley 20g grated Parmesan 1 lemon, finely grated zest and juice 60g bag baby rocket leaves 200g cherry tomatoes on the vine 1 tablespoons rapeseed oil Method: Get your steaks out of the fridge about 20 minutes before you start. Preheat your oven to 200°C or 180°C fan. Brush your steaks lightly with oil and season. Bring a large pan of water to a boil. Pop the potatoes in and cook for 10–12 minutes until cooked, or a sharp knife goes through easily. Add your tomatoes to a baking tray and pop in the oven for 15–20 minutes until roasted. To make the dressing for your potatoes, finely chop your parsley and add to a bowl. Add 1 tablespoons of rapeseed oil, the lemon zest, half its juice and the Parmesan. Mix together well and add salt and pepper to taste. Drain the potatoes, return to the pan and leave to steam dry for 2 minutes before crushing lightly with the back of a spoon and adding to the dressing. Toss well and set aside, covering with a plate to keep warm. Heat a nonstick pan to a high heat and then cook your steaks to your liking. For rare, cook for 2 minutes either side. While they rest under foil, toss your rocket with a further squeeze of lemon juice and add to your plates. Add the potatoes and slice your steaks, serving with the roasted vine tomatoes alongside.

Caramelised Banana Overnight Oats Ingredients: 2 tablespoons honey 2 small ripe bananas 100g British porridge oats 50g low fat natural yoghurt 300ml semi-skimmed milk 2 tablespoons chia seeds ½ tablespoon vanilla extract Optional To Serve: 200g blueberries 40g chopped walnuts Method: In a small saucepan, add your honey and cook over medium heat until it starts to caramelise — around 5 minutes. Peel and slice your bananas, then add to the pan, toss to coat. Take off the heat while you make your oats. In a bowl, add the oats, yoghurt, milk, chia seeds and vanilla and stir. Add half of the bananas and mash slightly to mix evenly. Divide into two jars and top with the remaining bananas. The following morning, add some chopped walnuts and blueberries if you like, plus another dollop of yoghurt.

Tropical Fruit Smoothie Ingredients: 200g frozen tropical fruit: bananas, mango, pineapple and papaya (or any mix of your choice) 100ml 5% fat Greek yoghurt 150ml semi-skimmed milk 1 lime, finely grated zest and juice 50g toasted almond flakes (optional for garnish) Method: Grab a blender or smoothie maker and add your fruit, yoghurt and milk. Pulse to get it started and then blend until smooth. If it’s not blending to a thick, smooth consistency, add a dash more milk! Add the lime zest and juice and blend again. Pour into glasses and serve with an optional sprinkling of crushed almonds over the top for garnish. Blueberry & Greens Smoothie Ingredients: 100g 5% fat Greek yoghurt 100ml semi-skimmed milk 200g blueberries 1 banana 25g baby spinach 2 tablespoons milled flax seed (linseed) 2-3 ice cubes Dash maple / agave syrup (optional) Method: To a blender, add all the ingredients bar the ice. Blend well. Add the ice and pulse blender until smooth. Pour into glasses and serve immediately. Berry Blast Smoothie Ingredients: 100g 5% fat Greek yoghurt 150ml semi-skimmed milk 200g frozen mixed berries 1 banana 2 tablespoons chia seeds Method: To a blender, add all the ingredients to a blender and pulse to get it started. Blend until smooth. Pour into glasses and serve immediately.

Loin Steak Protein Bowls Ingredients: 4 lean British pork loin steaks, fat removed 1 x 340g can sweetcorn in water, drained Pinch dried chilli flakes or 1 red chilli, deseeded and finely chopped 1 teaspoon rapeseed oil 3 teaspoons fajita or Mexican seasoning 2 x 250g pack microwave brown or wholegrain rice 3 medium tomatoes, diced 1 x 400g can mixed bean salad in water, drained 1 large bunch fresh coriander, finely chopped 1 lime, finely grated zest and juice, separated 120g 0% fat Greek yoghurt 1 x 200g pack baby spinach leaves Method: In a bowl, mix the lime zest, half the lime juice and yoghurt together then set aside. Put the sweetcorn in a large hot frying pan and cook until slightly charred. Remove from the heat, stir through the chilli and set aside. Wipe the pan clean, then brush the pork loin steaks with ½ teaspoon of the oil and sprinkle over 2 teaspoons of the fajita seasoning. Heat the same frying pan until hot and cook the steaks for 2 minutes on each side. Remove and rest for 1-2 minutes then slice. Add the remaining oil to the pan then add the rice, beans and the remaining fajita seasoning. Stir fry for 1-2 minutes. Take off the heat and add the tomatoes, half the coriander and the remaining lime juice to combine. Arrange the pork, spinach leaves, charred sweetcorn, rice and yoghurt in a bowl and serve. Season to taste.

Pork Meatball & Bean Pasta Ingredients: 500g lean British pork mince (5% fat) 300g dried whole wheat pasta shapes (we used fusilli) 2-3 teaspoons dried mixed herbs or oregano 1 teaspoon ground paprika 1 large brown onion, finely diced 3 teaspoons rapeseed oil 1 large carrot, finely diced 1-2 celery stalks, finely diced 4 garlic cloves, finely grated 1 x 400g can chopped tomatoes Large handful fresh basil or parsley, roughly chopped (optional) 50ml semi-skimmed milk 1 x 400g can beans of your choice, we used cannellini, drained and water reserved To serve: 40g grated parmesan or cheese of your choice Salad leaves Method: Cook the pasta for one minute less than the time stated on the packet instructions, drain and set aside. Meanwhile, prepare the meatballs. In a large bowl combine the mince, mixed herbs, paprika and ¼ of the onion. Lightly season and gently mix to combine. Shape into 25 small meatballs, each approximately the size of a 10p coin. Heat 2 teaspoons of oil in a large pan and cook the meatballs for 6-8 minutes or until golden brown all over. Transfer to a plate and set aside. In the same pan, heat the remaining oil and cook the onion, carrot and celery over a low heat for 3-4 minutes, stirring occasionally. Add the garlic, chopped tomatoes and half the basil or parsley, milk and reserved water from the can. Simmer for 10-15 minutes. Return the meatballs to the sauce with the drained beans and pasta. Heat through until the meatballs are piping hot. Garnish with the remaining basil or parsley and cheese. Serve immediately with the salad leaves. Season to taste. Tip: If preferred, for an extra kick add ½ teaspoon dried chilli flakes to the sauce.

Serves 2 Prep time: 15 mins Cook time: 15-20 mins Ingredients: • 250g British beef mince (5% fat) • 2 balls stem ginger, grated plus 2 tablespoons of the syrup from the jar, reserved • 1 tablespoon sesame seeds • 1 bunch spring onions, finely chopped • 2 teaspoons rapeseed oil • 2 teaspoons dried chilli flakes, or depending on heat preference • 150g frozen edamame beans • 2 tablespoons reduced salt soy sauce • 1 x 250g pack brown microwave rice or 150g brown rice noodles, cooked Method: Prepare the meatballs; in a large bowl put the mince, stem ginger and ¾ of the sesame seeds, half the spring onions and season. Gently mix together to combine, then shape into 8 evenly sized golf balls. Heat the oil in a large non-stick frying pan and cook the meatballs for 10 minutes, turning frequently. Meanwhile, cook the edamame beans according to the packet instructions, then toss through the chilli flakes. Cover, keep warm and set aside. Reduce the heat of the meatball pan and add the soy sauce, the reserved ginger syrup and a splash of cold water. Reduce the heat and simmer for 2-3 minutes. Garnish the meatballs with the remaining spring onions and sesame seeds then serve with the rice or noodles, edamame beans and sauce from the pan.

Serves 2 Prep time: 5 mins Cook time: 2-3 mins Ingredients: • 200g frozen tropical fruit: mango, pineapple and papaya (or any mix of your choice) • 100ml 5% fat Greek yogurt • 150ml semi-skimmed milk • 1 lime, finely grated zest and juice • 50g toasted almond flakes (optional for garnish) Method: Blend the fruit, yogurt, milk, and lime zest and juice in a blender or smoothie maker on the pulse setting until smooth. Add more milk if required. Add most of the almonds, reserving a few for garnish and blend again. Pour into glasses and serve with the remaining almonds, slightly crushed on top.

Steak Tagliata

Sticky Ginger Beef & Sesame Meatballs with Chilli Edamame

Ingredients: • 250g 5% beef mince • 2 balls stem ginger, grated and the syrup from the jar reserved • 1 tablespoons sesame seeds (+ a few for garnish) • 1 bunch spring onions • 2 tablespoons reduced salt soy sauce (or alternatively can use coconut aminos or tamari for lower sodium levels, if required) • 1–2 teaspoons chilli flakes, depending on spice preference • 150g brown rice noodles or 1 packet brown microwave rice • 1 tablespoon vegetable oil • 150g frozen edamame beans (as a side) Optional To Serve: • Sesame oil Method: Make your meatballs by grabbing a mixing bowl and adding the mince, grated stem ginger and sesame seeds. Season. Slice all your spring onions really finely and add half to the mixture as well. Combine everything together by hand and then roll into eight even-sized balls, just a little bigger than a golf ball. In a large frying pan, heat 1 tablespoon of vegetable over medium heat. Fry your meatballs for 10 minutes, turning often to keep their shape and cook through. While frying, cook your edamame beans according to packet instructions, then toss through the chilli flakes and cover to keep warm. When the meatballs are cooked through, turn down the heat in your pan to low and add the 2 tablespoons of soy sauce and 2 tablespoons of syrup from the stem ginger jar with a splash of water and let reduce to coat the meatballs. This will take 2–3 minutes. Serve your meatballs over your rice or noodles (tossed through sesame oil if you like!) and add your edamame on the side. Finish with the reserved spring onion slices, some extra sesame seeds and the sauce from the pan.

Lamb Massaman Curry with Lemongrass Rice

Ingredients: • 2 beef minute steaks (100g per person) • 200g new potatoes • 10g fresh parsley • 20g grated Parmesan • 1 lemon, finely grated zest and juice • 60g bag baby rocket leaves • 200g cherry tomatoes on the vine • 1 tablespoons rapeseed oil Method: Get your steaks out of the fridge about 20 minutes before you start. Preheat your oven to 200°C or 180°C fan. Brush your steaks lightly with oil and season. Bring a large pan of water to a boil. Pop the potatoes in and cook for 10–12 minutes until cooked, or a sharp knife goes through easily. Add your tomatoes to a baking tray and pop in the oven for 15–20 minutes until roasted. To make the dressing for your potatoes, finely chop your parsley and add to a bowl. Add 1 tablespoons of rapeseed oil, the lemon zest, half its juice and the Parmesan. Mix together well and add salt and pepper to taste. Drain the potatoes, return to the pan and leave to steam dry for 2 minutes before crushing lightly with the back of a spoon and adding to the dressing. Toss well and set aside, covering with a plate to keep warm. Heat a nonstick pan to a high heat and then cook your steaks to your liking. For rare, cook for 2 minutes either side. While they rest under foil, toss your rocket with a further squeeze of lemon juice and add to your plates. Add the potatoes and slice your steaks, serving with the roasted vine tomatoes alongside.

Lamb Kofta Pittas

Serves 2 20 mins prep, 10–15 mins cook Ingredients: • 250g 10% fat lamb mince • 2 teaspoons dried oregano • 1 red onion • 3 tablespoons red wine vinegar • 1 cucumber • 2 large vine tomatoes • 150g 0% fat Greek yoghurt • 2 wholemeal pitta breads Method: Start with your red onion. Very finely dice or grate one half and pop into a mixing bowl. Slice the other half into thin moons and then pop into another bowl. To make your kofta, mix together your lamb mince and 1 teaspoon of oregano with the finely diced red onion and a twist of salt and pepper. Split into four balls and then squidge around your skewers to make two long koftas per person, around 10–15cm long. Pop in the fridge to rest. To the other half of the red onion, add the remaining oregano and red wine vinegar with a small pinch of salt. Leave to pickle while you prepare the salad and yoghurt. Take half of your cucumber and roughly chop into 1–2cm chunks, depending on your preference. Do the same with the tomatoes and then add to a serving bowl. Grate the other half of your cucumber and squeeze out as much water as you can. Add the grated cucumber to your Greek yoghurt, with seasoning to taste. Preheat your grill to medium-high and then add your kofta on a foil-lined baking tray. Grill for 10–12 minutes, turning halfway to get a good colour around the whole kofta. (If you’re using metal skewers, the cooking time will be nearer 10 minutes.) Add your onions into the tomato and cucumber salad and toss. When your kofta has 2–3 minutes of cooking left, add your pitta under the grill to warm through. Slice open and then fill with all your components — lamb kofta, tomato salad mix and yoghurt — or serve on the side for scooping up!

Caramelised Banana Overnight Oats

Ingredients: 4 lean British pork loin steaks, fat removed 1 x 340g can sweetcorn in water, drained Pinch dried chilli flakes or 1 red chilli, deseeded and finely chopped 1 teaspoon rapeseed oil 3 teaspoons fajita or Mexican seasoning 2 x 250g pack microwave brown or wholegrain rice 3 medium tomatoes, diced 1 x 400g can mixed bean salad in water, drained 1 large bunch fresh coriander, finely chopped 1 lime, finely grated zest and juice, separated 120g 0% fat Greek yoghurt 1 x 200g pack baby spinach leaves Method: In a bowl, mix the lime zest, half the lime juice and yoghurt together then set aside. Put the sweetcorn in a large hot frying pan and cook until slightly charred. Remove from the heat, stir through the chilli and set aside. Wipe the pan clean, then brush the pork loin steaks with ½ teaspoon of the oil and sprinkle over 2 teaspoons of the fajita seasoning. Heat the same frying pan until hot and cook the steaks for 2 minutes on each side. Remove and rest for 1-2 minutes then slice. Add the remaining oil to the pan then add the rice, beans and the remaining fajita seasoning. Stir fry for 1-2 minutes. Take off the heat and add the tomatoes, half the coriander and the remaining lime juice to combine. Arrange the pork, spinach leaves, charred sweetcorn, rice and yoghurt in a bowl and serve. Season to taste.

Serves 4 | 30 mins prep, 50 mins cook Ingredients: 500g lean British pork mince (5% fat) 300g dried whole wheat pasta shapes (we used fusilli) 2-3 teaspoons dried mixed herbs or oregano 1 teaspoon ground paprika 1 large brown onion, finely diced 3 teaspoons rapeseed oil 1 large carrot, finely diced 1-2 celery stalks, finely diced 4 garlic cloves, finely grated 1 x 400g can chopped tomatoes Large handful fresh basil or parsley, roughly chopped (optional) 50ml semi-skimmed milk 1 x 400g can beans of your choice, we used cannellini, drained and water reserved To serve: 40g grated parmesan or cheese of your choice Salad leaves Method: Cook the pasta for one minute less than the time stated on the packet instructions, drain and set aside. Meanwhile, prepare the meatballs. In a large bowl combine the mince, mixed herbs, paprika and ¼ of the onion. Lightly season and gently mix to combine. Shape into 25 small meatballs, each approximately the size of a 10p coin. Heat 2 teaspoons of oil in a large pan and cook the meatballs for 6-8 minutes or until golden brown all over. Transfer to a plate and set aside. In the same pan, heat the remaining oil and cook the onion, carrot and celery over a low heat for 3-4 minutes, stirring occasionally. Add the garlic, chopped tomatoes and half the basil or parsley, milk and reserved water from the can. Simmer for 10-15 minutes. Return the meatballs to the sauce with the drained beans and pasta. Heat through until the meatballs are piping hot. Garnish with the remaining basil or parsley and cheese. Serve immediately with the salad leaves. Season to taste. Tip: If preferred, for an extra kick add ½ teaspoon dried chilli flakes to the sauce.

Pork & Cauli Fried Rice Ingredients: 500g lean British pork mince (5% fat) 2 teaspoons rapeseed oil 1 teaspoon Chinese five spice 1 x 2.5cm piece fresh ginger peeled and grated (roughly 2 tablespoons in total) 2 small garlic cloves chopped 1 bunch spring onions, finely sliced (white and green separated) 1 red pepper, deseeded and diced 1 large carrot, grated 3 medium eggs 1 small whole cauliflower head, grated 150g frozen peas 1x 250g pack microwave brown rice  2 teaspoons low sodium soy sauce Dash hot sauce (optional) Method: Heat the oil in a large frying pan or wok. Add the mince and Chinese five spice and brown for 2-3 mins. Add the ginger, garlic, white section of the spring onions, the pepper and carrot to the pan and stir fry for 1-2 mins. Once cooked through, move the stir fry to one side of the pan and add the eggs. Scramble lightly and then fold through the stir fry vegetables.  Add the grated cauliflower to the pan with the peas and the microwave rice. Stir fry for 2-3 minutes until piping hot. Add the soy sauce and the hot sauce, if used and stir to combine. Garnish with the remaining green sections of the spring onions and serve. Season to taste.