Have 2 slices of wholemeal bread with 2 teaspoons low-fat spread as well (this adds 200 calories)

D.

Have a small wholemeal roll with 2 teaspoons low-fat spread as well (this adds 280 calories)

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Pear, blue cheese & walnut salad

If you are taking this as a packed lunch, transport the ingredients separately and a.s.semble just before you want to eat.

CALORIES PER PORTION 390 kCals serves 2 1 tablespoon olive oil 1 teaspoon balsamic vinegar a bag of strongly flavoured salad leaves 2 large pears, ripe but still firm 100 g (312 oz) roquefort cheese, or other blue cheese 30 g (generous 1 oz) walnuts, chopped salt and freshly ground black pepper Put the oil and vinegar in a small jar, twist the lid on - making sure it is firmly closed - and shake it vigorously.

Wash and drain the salad leaves and spread them on the 2 serving plates. Cut the pears into quarters, remove the cores and chop them into pieces; scatter these over the salad leaves.

Cut the cheese in two and crumble half evenly over each plate. Scatter half the walnuts over each salad.

Finally give the jar of dressing another shake and drizzle it over the salads. Add a little salt and a good grinding of black pepper, and serve immediately.

B.

Add another 10 g (34 oz) walnuts per serving (this adds 55 calories)

C.

Have a slice of granary bread with 1 teaspoon low-fat spread as well, and the extra walnuts, as for B (this adds 155 calories)

D.

Keep the same walnut quant.i.ties as the recipe but have an entire wholemeal roll with 2 teaspoons low-fat spread with the salad (this adds 280 calories)

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Warm chickpea, beetroot & onion salad

This substantial salad is both filling and tasty. Try to find baby beetroot that are no bigger than golf b.a.l.l.s.

CALORIES PER PORTION 275 kCals serves 2 200 g (7 oz) raw beetroot, as small as possible 1 x 400 g (13 oz) can of chickpeas, drained and rinsed 1 red onion, sliced salad leaves salt and freshly ground black pepper for the dressing: 2 teaspoons olive oil a drizzle of balsamic vinegar Preheat the oven to 180C (350F) Gas mark 4.

Clean the beetroot carefully, trying not to break the skin, and trim the leaves. Wrap each one in foil, place the little parcels in an ovenproof dish and put in the preheated oven for 1 hour, or until they are soft.

Remove the beetroot from the oven and put them aside, still wrapped, until they are cool enough to handle. Unwrap them when they are ready, trim the tops and bottoms of the beetroot and slide off their skins. Set the beets aside.

Put the chickpeas in a saucepan, cover them with fresh water and warm them through over a medium heat for 3-4 minutes. If you don't like raw onion, add the onion to the pan to cook, too.Drain the chickpeas and put them in a bowl, then add the dressing ingredients and stir well.

Put some salad leaves on each plate. Chop the warm beetroot and scatter most of it over the salad. Then scatter the onions over the salad and spoon the chickpeas on top. Drizzle any dressing left in the bowl over the salad. Put the remaining beets on top, and season with salt and pepper.

B.

Have a slice of toasted wholemeal bread with the salad, or cut it into croutons and scatter them over the salad leaves with the onions and beets (this adds 100 calories)

C.

Have half a wholemeal roll with 1 teaspoon low-fat spread (this adds 140 calories)

D.

Have a whole wholemeal roll with 2 teaspoons low-fat spread (this adds 280 calories)

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Couscous salad

The flavours mingle beautifully in this easy-to-prepare salad. It's good served at a barbecue or as part of a buffet when you're entertaining.

CALORIES PER PORTION 300 kCals serves 2 100 g (312 oz) couscous 125 ml (4 fl oz) hot water 1 teaspoon tomato puree juice of half a lemon 1 tablespoon olive oil 3 ripe tomatoes, finely chopped half a cuc.u.mber, finely chopped 1 red onion, finely chopped 1 red chilli, deseeded and very finely chopped (optional) a large handful of flat-leaf parsley, chopped a sprig of mint, leaves only, chopped salt and freshly ground black pepper serve with: cos lettuce Put the couscous in a large bowl and add the hot water and tomato puree. Stir well, cover with clingfilm and set aside for 5 minutes. By the end of this time the couscous should have absorbed all the water, but if it has not, drain it with a sieve. Put the couscous back in the bowl and fluff it up with a fork to break up any lumps. Add the lemon juice and oil and stir well. Cover with clingfilm and set aside for the couscous to cool and the flavours to blend.

Put all of the vegetables in a bowl, then add the chopped parsley and mint.

Just before serving, add the vegetables and herbs to the couscous and mix together. Check for seasoning and add salt and pepper to taste. Serve on a bed of cos lettuce.

Note: Wash your hands immediately after chopping the chilli; be very careful not to touch your eyes or any other sensitive place before doing so, as chilli juices can sting.

B.

Increase the total amount of couscous to 150 g (5 oz) and have half a standard wholemeal pitta bread per serving as well (this adds 165 calories)

C.

Increase the total amount of couscous, as for B, and have a whole standard wholemeal pitta bread (stuffing it with the salad) per serving as well (this adds 240 calories)

D.

Increase the total amount of couscous to 200 g (7 oz), have a whole standard wholemeal pitta bread per serving as well, and add 2 extra tomatoes to the recipe (this adds 350 calories)

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