This is such a good way to get lots of veggies & fibre in! Can use this for bolognese, chilli, curry base, pasta, rice etc! I have BULK PREPPED this for the new year and made 7 Tupperwares of roughly 440g sauce each (same as a jar you would buy from the shop but you know exactly what's in it!). METHOD: - Dice all your veg & add to a roasting tin - Cut top of garlic and place open side up - Drizzle with 1-2 tbsp of olive oil (optional but make sure to track in cals!) - Roast in oven for 50 mins or until all veg is soft - Squeeze out the garlic. - Blend, add to a saucepan, add 2 large jars of passata and season to taste. - Split into Tupperwares & fridge/freeze until use! Mine has worked out at 204 cals per Tupperware & 10g fibre. Will differ depending on size/type of veg, how much you use, how many servings you make etc so to track make sure to create it as a 'Recipe' on our app or MyFitnessPal!

Ingredients: - 40g porridge oats - 1 grated apple - 5g chia seeds - 100ml milk - Tablespoon of date paste - 100g 0% fat fage yoghurt - 1tsp cinnamon (natural anti-inflammatory!) - Optional Protein powder (If I do have it I go for the Cinnamon donut per4m whey) Method: Add the oats, apple, chia seeds and milk into a bowl and microwave for 2 minutes. Then stir in the date paste, yoghurt & cinnamon (and protein powder if using) - done! (Heat again if you want them really hot!) Tip: protein powder add to a mug/bowl with a splash of water and mix until into a thick paste like consistency before mixing in. Nutritional Value: (no protein powder) Calories - 410 Protein - 21g Fibre - 11g

Cosy season = hot chocolate season 🍫✨ I absolutely love a warm mug this time of year, and since I struggle a little with dairy I wanted to share my go-to dairy-free hot chocolate recipe with you. It’s super simple, higher in protein, and gives you that rich, chocolatey fix without all the sugar or the guilt ☺️ Serves: 1 Approx: 300ml Calories: 186 Protein: 18g You’ll need: • 18g Agave Syrup (light) • 10g Cacao Powder – I use Sevenhills • 1 scoop Chocolate Protein Powder (approx 19g) – I use Noway Chocolate Collagen Protein • 100ml Coconut Milk – Plenish is my fave • 200ml Hot Water How to make it: Mix everything together with the hot water first until smooth, then top up with your coconut milk (or whatever milk option you love). Rich, chocolatey, and perfect for those cosy evenings ☕️🤎

Not the prettiest…. But yummy I promise 😂 An amazing natural high fibre sweetener to add to porridge, flapjacks, smoothies etc! Add a packet of dates to a bowl, cover with boiling water and allow to soak for 10 mins (longer if dates are harder). Then using a hand blender blend to a smooth paste. This lasts for up to 3 months in the fridge in a sealed container! How to track the calories example: - Using a 250g pack of dates - Cover with water (now it weighs different!) - Blend then weigh out the paste into the container you’re going to store it in. It now weighs 400g for example. - If we wanted 25g of dates per serving this would make 10 servings (250g of dates) but (400/10) is 40g of date paste - So 25g dates = 40g date paste - Hopefully that makes sense!

Ingredients - Makes 12-14 Muffins - 350 g ripe bananas (about 3–4 medium), mashed - 120 g Lighter Flora (or butter if preferred but calories will differ) - 80 g caster sugar - 80 g light brown sugar - 2 large eggs - 150 g 0% fat Greek yoghurt - 1 tsp vanilla extract (optional) - 180 g plain flour - 60 g instant oats - 1 ½ tsp baking powder - ½ tsp bicarbonate of soda - Pinch of salt - 200g frozen blueberries (no need to thaw; toss in 1 tbsp flour before adding) Directions 1. Preheat oven to 180 °C (350 °F) and line a 12–14-hole muffin tin. 2. In a large bowl, beat Flora and sugars until creamy (use a whisk or spoon). 3. Add mashed bananas, eggs, Greek yoghurt, and vanilla; mix until smooth. 4. In another bowl, combine dry ingredients: flour, oats, baking powder, bicarb, and salt. 5. Add dry ingredients to wet, stirring gently until just combined — don’t overmix. Fold in the blueberries lightly. 6. Divide mixture between muffin cases (¾ full). Bake for 20–25 min, until golden and a skewer comes out clean. Nutritional Value - Per Muffin (based on 14 muffins) Calories: 180