Shopping list
Fruit and vegetables
2 apples, coarsely grated
100驳/3陆辞锄 blueberries
1 tsp finely chopped fresh chives, to garnish
squeeze lemon juice
25g/1oz watercress, to serve
2 small aubergines
陆 tsp ground coriander
1 medium courgette, cut into 1.5cm/陆in chunks
2 heaped tbsp roughly chopped fresh coriander, plus extra to garnish
2 heaped tbsp roughly chopped fresh coriander
陆 small lemon, juice only
陆 small lemon, finely grated zest only
陆 medium onion, finely chopped
陆 red pepper, deseeded and diced
Tins, packets and jars
50g/1戮oz porridge oats
400g/14oz tin chickpeas, drained and rinsed
227g/8oz tin chopped tomatoes
80g/2戮oz wholegrain couscous
Cooking ingredients
录 tsp ground cinnamon
10驳/录辞锄 flaked almonds, toasted
20g/戮oz blanched hazelnuts, roughly chopped
录 tsp ground nutmeg
freshly ground black pepper
freshly ground black pepper
录 tsp hot chilli powder
pinch ground cinnamon
陆 tsp ground cumin
calorie controlled cooking oil spray
15g/陆oz roughly chopped pistachio nuts (alternatively use toasted flaked almonds)
400ml/14fl oz vegetable stock, made with 陆 stock cube
陆 vegetable stock cube
Dairy, eggs and chilled
100ml/3陆fl oz skimmed milk
200g/7oz 0% fat Greek yoghurt
100驳/3陆辞锄 quark, drained
100驳/3陆辞锄 fat-free natural yoghurt, to serve
Meat, fish and poultry
100驳/3陆辞锄 smoked salmon slices
Other
4 slices dark rye bread (pumpernickel)