Part 12 (1/2)

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)

see all salads & vegetables SALADS & VEGETABLES.

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)

see all salads & vegetables SALADS & VEGETABLES.

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.