Creamy mango & coconut smoothie

This tropical shake with creamy coconut yogurt, mango and passion fruit is dairy and soya free

Chickpea fritters with courgette salad

Mix up a pancake-style batter to make little griddle cakes with storecupboard ingredients, then serve with a contrasting green salad

Vegetable jalfrezi

A meat-free curry, low in saturated fat and packed with goodness from butternut squash, cauliflower, peppers and chickpeas

Get up and go breakfast muffins

With apple, blueberry, banana and seeds, this breakfast-on-the-go tastes great, is low in calories and uses honey instead of sugar

Cucumber salad

A cooling raita-style yogurt dip with refreshing cucumber, mint, lemon and fennel seeds

Roasted squash salad with creamy homemade labneh

Labneh is a mascarpone-like strained yogurt – serve with sweet roasted pumpkin, pomegranate and leaf salad

Pea & new potato curry

A low-fat and low-calorie vegetable curry that's made with Madras spice and yogurt

Pulled lamb shoulder with sticky pomegranate glaze

Cooking the meat really slowly in fruit juice makes it meltingly tender, and the juices double up as a sweet glaze

Vegan smoothie

A dairy-free vegan smoothie with fruit juice, tofu and oats to power you up at breakfast or provide sustenance for exercise

Family meals: Mild chicken curry

A mildly-spiced curry with a rich yogurt sauce that will appeal to adults and children alike

Cheese, rosemary & potato loaf

Making a big savoury scone loaf is a quick and tasty alternative to making bread with yeast

Instant frozen berry yogurt

Three ingredients and two minutes is all you need to whip up this low-fat, low-calorie yogurt, which is ideal for eating after exercise or a long day of learning at school.