Ingredients (Serves 4)

• 1 carrot, cut into batons
• 1 fennel bulb, sliced
• 100 g courgettes, sliced
• 1 red pepper, sliced
• 4 small onions, halved
• 8 tbsp vermouth
• 4 tbsp lime juice
• zest of 1 lime
• pinch of paprika
• 4 sprigs tarragon
• salt and pepper
• fresh tarragon sprigs, to garnish

1. Place all the vegetables in a large bowl and mix well.
2. Cut 4 large squares of baking parchment and place a quarter of the vegetables in the center of each. Bring the sides of the paper up and pinch together to make an open parcel.
3. Mix together the vermouth, lime juice, lime zest and paprika and pour a quarter of the mixture into each parcel. Season with salt and pepper and add a tarragon sprig to each. Pinch the tops of the parcels together to seal.
4. Place the parcels in a steamer, cover and cook for 15 to 20 minutes or until the vegetables are tender. Garnish and serve.

Tips: Seal the parcels well to prevent them from opening during cooking and causing the juices to evaporate.

Original recipe from Healthy Cooking Recipes

Ingredients (Serves 4)

• 125 g plain flour
• pinch of salt
• 1 egg
• 300 ml unsweetened soy milk
• 6 passion fruit
• 2 tsp arrowroot
• 150 ml pineapple juice
• juice of ½ lime
• caster sugar
• vegetable oil, for frying
• icing sugar, for dusting
• 1 mango, peeled and sliced

1. To make the pancakes in advance, interleave them with greaseproof paper, cover and store in a cool place, or freeze. To re-heat, put the stack of pancakes, defrosted if frozen, on an ovenproof plate, cover with an inverted ovenproof plate and warm in the oven at 180°C/350°F for 5 to 10 minutes.
2. To make the batter, sift the flour and salt into a large bowl and make a well in the center. Add the egg and half of the soy milk, and beat well to make a thick batter. Gradually add the remaining soy milk. Cover and set aside for 30 minutes.
3. To make the filling, remove the pulp from the passion fruit. Mix the arrowroot with enough cold water to make a thick paste. Gently warm the pineapple juice in a small saucepan. Stir in the arrowroot and bring to the boil. Take off the heat, and stir in the passion fruit and lime juice. Sweeten to taste.
4. Lightly brush an 18 cm, non-stick frying pan with vegetable oil and gently heat. Add enough batter to thinly coat the base. Cook for about 3 minutes and then turn the pancake and cook the other side until golden brown. Transfer the pancake to a plate and keep warm. Cook the remaining pancakes in the same way.
5. Fold the pancakes in half, fill with the slices of mango and then fold over again. Dust with icing sugar and serve with warm passion fruit sauce.

Ingredients (Serves 4)

• 2 ripe avocados, peeled and diced
• 225 g plum tomatoes, deseeded and diced
• 1 small red onion, peeled and finely chopped
• rind and juice of 2 limes
• 4 tbsp olive oil
• 4 tbsp chopped fresh coriander
• salt and black pepper
• 4 large skinless chicken breasts, cut into 2.5 cm cubes

1. Mix the avocado, tomato and onion in a large bowl. Whisk together the lime juice and rind with 3 tbsp of the olive oil. Pour the dressing over the avocado mixture. Stir in the coriander and seasoning.
2. Thread the chicken onto 8 skewers, brush with a little olive oil and place under a hot grill, and cook for 5 to 10 minutes or until the chicken is just cooked to the center.

Ingredients (Serves 2)

• Red, green and yellow peppers
• Carrots
• Courgettes
• Mangetout
• Asparagus tips
• Beansprouts
• Fine green beans
• 2 tbsp extra virgin olive oil
• grated zest and juice of ½ lemon or lime
• 3 tbsp fresh coriander, chopped

1. Wash the vegetables. Slice the peppers into very fine strips. Grate the carrot and the courgettes.
2. Heat the oil in a wok. Toss in all the vegetables and cook for 4 to 5 minutes. Add the lemon and coriander and cook for another 1 to 2 minutes.

Tuna is high in essential fatty acids, while the cannellini beans will boost your intake of B vitamins, magnesium and carbohydrates. This is a great anti-PMS meal.

Ingredients (Serves 4)

• 3 tbsp olive oil
• 1 red onion, peeled and finely chopped
• 1 garlic clove, peeled and finely chopped
• 400 g can cannellini beans, drained
• 2 tbsp chopped fresh parsley
• 3 tbsp capers
• juice of 1 lime
• 4 fresh tuna steaks
• salt and pepper

1. Heat 2 tbsp of the olive oil in a small frying pan and fry the onion and garlic for 2 to 3 minutes, until they start to soften. Toss with the cannellini beans, parsley, capers, lime juice, salt and pepper and set aside.
2. Preheat a griddle pan or grill. Brush the tuna steaks with the remaining oil and season. Cook for 2 to 3 minutes on each side. Divide the cannellini beans between four plates and top each with a tuna steak.

To help reduce your saturated fat intake buy the leanest steak you can find. The meat will also help raise levels of B vitamins.

Ingredients (Serves 4)

• 225 g fillet steak
• a little sunflower oil for brushing
• 1 ripe mango
• ½ cucumber
• zest and juice of 1 lime
• 2 tbsp soy sauce
• 1 small red chilli, deseeded and thinly sliced
• 2 tbsp fresh coriander, chopped
• small bunch spring onions, sliced

1. Heat a frying pan until very hot. Brush the steaks with the oil and fry for 1 to 2 minutes on each side. Remove from the pan and leave to cool.
2. Meanwhile, peel and thinly slice the mango and put in a bowl. Using a vegetable peeler, peel the cucumber into thin strips and place in the bowl with the lime zest and juice, soy sauce and chilli.
3. Thinly slice the steaks and toss well with the mango mixture. Divide the steak salad between four serving plates and sprinkle with the coriander and spring onions.

A delicious dish combining an intense fusion of flavors with a healthy dose of nutrients.

Ingredients (Serves 2)

For the oven baked vegetables you will need:

• 2 medium fennel bulbs, quartered
• 2 large tomatoes, roughly chopped
• 2 celery sticks, sliced
• 2 medium sized courgettes, sliced in rounds
• 6 to 8 black olives, pitted
• 1 tbsp fresh oregano
• juice of ½ lemon
• salt and pepper

For the sardines you will need:

• 450g fresh sardines (approx 6)
• 3 handful fresh basil leaves, chopped
• 1 tbsp sunflower oil
• juice of 1 lime
• freshly ground black pepper

1. Put the vegetables and olives into an oven proof dish. Pour the oilve oil and lemon juice over the vegetables, then sprinkle the herbs, salt and pepper over them.
2. Turn the vegetables with a wooden spoon to ensure they are all evenly covered. Bake in a moderate oven (200°C/400°F) for 25 to 30 minutes until light brown.
3. 10 minutes before the vegetables are ready, finely chop the basil and stuff about a teaspoon into each sardine. Mix together the sunflower oil and lime juice, pour over the sardines, sprinkle with black pepper and grill for about 5 minutes on each side.
4. Serve with the vegetables and a garnish with a sprinkling of fresh basil.