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Watercress, cheddar and tomato omelette

Watercress teams well with eggs and is highly nutritious, providing iron and beta-carotene. The cheddar cheese supplies plenty of taste without too much fat. Serve with crusty French bread for a well-balanced meal.

Recipes

Greek lamb koftas

Pan-fried lamb meatballs make a delicious filling for warm pita bread pockets, packed with a crisp cucumber and leafy salad. Serve with cherry tomatoes.

Recipes

Beef and beet coleslaw rolls

A beet and red cabbage coleslaw brings a lively flourish of colour and texture to these hearty rolls, as well as providing a nourishing vegetable accompaniment to the lean roast beef filling. Choose whole wheat rolls for extra fibre.

Recipes

Chicken sloppy Joes

As the name suggests, this has a messy appearance, a bolognaise mixture served between whole wheat rolls, but it’s a recipe all the family will love, and the filling can be prepared ahead or frozen. Lean ground chicken is used here as a healthy alternative to ground beef, but you could use either.

Recipes

Toasted turkey and pastrami bagels

With pastrami (cured, smoked meat) and bagels, the inspiration for this thick, filling sandwich can only be Montreal. But unlike that city’s favourite snack, this version includes herby, light cream cheese and lean turkey. It is perfect for a tasty lunch-time bite.

Recipes

Roast pork and apple baguettes

For a really superb pork sandwich, spread a crusty baguette with spiced apple and shallot sauce and pack it with lean roast pork and fresh watercress.

Recipes

Chicken, Avocado and Alfalfa Club Sandwich

This toasted, triple-decker sandwich is packed with creamy, mashed avocado, rich in healthy unsaturated fats. Lean chicken, juicy tomatoes and pretty alfalfa sprouts make up the rest of the tasty filling for this nourishing and satisfying bite.

Recipes

Pita pizzettes

Made mainly from pantry ingredients, these mini pizzas are incredibly quick and easy to prepare. Topped with tasty ham, luscious pineapple and sweet corn kernels, they make a tasty snack and are much lower in salt than most bought pizzas.

Recipes

Potato Pizza with Chicken and Arugula

For anyone who enjoys pizza, this rustic version with its wafer-thin sliced potato topping provides a lower-fat alternative. Scattered with pancetta, cooked chicken and peppery arugula leaves, these pizzas are satisfying to eat and quick to prepare using pre-made pizza crusts. Serve with a cherry tomato salad.

Recipes

Pizza slice

Everyone loves pizza and, made as a slice, it can easily be cut into squares and served as casual party food. You can even slice it into bite-sized cubes and serve as finger food.

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