Recipes

While following the Feel+ Programme you are of course free to choose what you eat and when. However, always try to remember the basic principles of how to eat well to ensure that you eat a balanced and varied diet using lots of fresh ingredients.

Below are some example recipes to inspire you to cook and eat well. These recipes have been designed to follow the categories of the food pyramid to make it easier for you to log what you eat in your MyFeel+ Wellness Tracker

These recipes are intended as a starting point and so do experiment and alter the ingredients to your liking or increase the serving sizes if you are cooking for more than two people. The estimated times given are for both preparation and cooking.

  • Red lentil soup

    This is a simple soup that is great for lunch. If you like a spicier soup, add in some chilli flakes. If you prefer a smoother soup, use a hand blender.

    • Difficulty: Easy
    • Time: 30 minutes
    • Vegetarian
  • Lemon yoghurt with blueberries

    This is a simple dessert recipe that you can adapt to include other flavours and fruits such raspberries or pomegranate seeds.
    • Difficulty: Easy
    • Time: 5 minutes
  • Apricot and brazil nut muffins

    These apricot and brazil nut muffins can be eaten for breakfast or as a mid-morning snack as well as after the evening meal for dessert. This recipe makes six muffins.

    • Difficulty: Easy
    • Time: 40 minutes
    • Vegetarian
  • Fruit and nut crumble

    Serve this fruit and nut crumble with custard or condensed milk, or perhaps a little fresh cream on special occasions. 

    • Difficulty: Easy
    • Time: 30 minutes
    • Vegetarian
  • Fruit salad

    Make this fruit salad in advance and chill in the refrigerator for a few hours before serving to let the flavours combine.
    • Difficulty: Easy
    • Time: 10 minutes
    • Vegetarian
  • Butter bean casserole

    This butter bean casserole can be served with crusty bread for lunch or an evening meal.

    • Difficulty: Easy
    • Time: 30 minutes
    • Vegetarian
  • Cottage pie with roasted broccoli

    Pair this cottage pie with roasted broccoli and other vegetables of your choosing for warming evening meal.
    • Difficulty: Medium
    • Time: 60 minutes
  • Fusilli in vegetable sauce

    This is a quick vegetarian dish. It can be made with any type of pasta but particularly suits fusilli or penne. Serve with side salad for a balanced lunch or evening meal.

    • Difficulty: Easy
    • Time: 30 minutes
    • Vegetarian
  • Tuna steak with lime and paprika

    The simple marinade used in this recipe adds a tangy taste to tuna steaks. You can omit the chilli pepper if you do not like or cannot tolerate spicy food.

    • Difficulty: Easy
    • Time: 30 minutes
  • Steamed sea bass with ginger and chilli

    This is a simple fish dish that can be served with brown or cauliflower rice. Omit the chilli if you do not like, or are intolerant, to spicy food.

    • Difficulty: Easy
    • Time: 30 minutes
  • Lemon chicken

    This recipe cooks in under 30 minutes but you will need to marinade the chicken ahead of this cooking time.  Serve with a small portion of rice or a salad.

    • Difficulty: Easy
    • Time: 60 minutes
  • Pork chop with vegetables

    This dish can be made relatively quickly but if you have time, marinate the pork for at least 20 minutes or more in the refrigerator.

    • Difficulty: Easy
    • Time: 60 minutes
  • Salmon fishcakes

    These salmon fishcakes can make a speedy lunch served on their own or a light evening meal with a salad. The recipe can be adapted to use other types of fish, such as tuna.

    • Difficulty: Easy
    • Time: 30 minutes
  • Broccoli, feta and pea frittata

    Frittatas can be made using a variety of ingredients and can be eaten hot or cold for breakfast, lunch or as part of an evening meal.

    • Difficulty: Easy
    • Time: 30 minutes
    • Vegetarian
  • Tuna niçoise

    This recipe works best with fresh tuna steaks, but you can use tinned tuna.

    • Difficulty: Easy
    • Time: 30 minutes
  • Bulgur, chickpea and feta salad

    This salad makes a delicious dish on its own or can be served as part of a meal with grilled vegetables such as aubergine, courgette and butternut squash.

    • Difficulty: Easy
    • Time: 20 minutes
    • Vegetarian
  • Vegetable and white bean soup

    This recipe can be varied to use other vegetables as they are in season.

    • Difficulty: Easy
    • Time: 30-40 minutes
    • Vegetarian
  • Tomato and sweet potato soup

    This soup is best made with fresh tomatoes but you can substitute with tinned if you prefer. Bake some kale to add on top, or serve with a crusty bread roll.

    • Difficulty: Easy
    • Time: 30-40 minutes
    • Vegetarian
  • Bruschetta with olive tapenade

    This recipe should take no more than 10 minutes for you to prepare and make a quick and easy mid-morning snack or appetizer. Serve ahead of a pasta dish as your evening meal.

    • Difficulty: Easy
    • Time: 10 minutes
    • Vegetarian
  • Pan-seared sardines

    This recipe is good for helping you to get more fish into your diet. This makes a good starter or serve with a salad for a light lunch.

    • Difficulty: Easy
    • Time: 30 minutes
    • Vegetarian
  • Chickpea, feta and avocado salad

    This is a simple and quick to make salad that can be served as a starter or snack, or as part of a main meal.

    • Difficulty: Easy
    • Time: 5-10 minutes
    • Vegetarian
  • Endive salad with apple and pomegranate

    This simple salad can be served as a starter or a snack. It can be varied to include other vegetables or use other salad leaves.

    • Difficulty: Easy
    • Time: 15 minutes
    • Vegetarian
  • Crudités with vinaigrette and yoghurt dressings

    Crudités make a quick and easy starter of snack and are a good way to get more vegetables into your daily diet.

    • Difficulty: Easy
    • Time: 10 minutes
    • Vegetarian
  • Mushroom, kale and eggs

    This recipe will help you start of the day. Eating cruciferous vegetables such as kale and broccoli should be part of your daily diet goals.

    • Difficulty: Easy
    • Time: 15 minutes
    • Vegetarian
  • Kipper kedgeree

    This recipe makes a slightly spicy yet delicious breakfast or lunch. The recipe used a fresh kipper, but you can also use tinned or pre-cooked fish.

    • Difficulty: Easy
    • Time: 30 minutes
  • Homemade granola

    This homemade granola is good for or as a mid-morning snack. You can use other berries or nuts if you prefer.

    • Difficulty: Easy
    • Time: 30 minutes
    • Vegetarian
  • Avocado toast

    Avocados are a tasty choice for breakfast or snack at any time of day.

    • Difficulty: Easy
    • Time: 5 minutes
    • Vegetarian
  • Raspberry and blueberry smoothie

    Ideally use fresh raspberries and blueberries to make this smoothie. You can also make this smoothie with cranberry or orange juice, soya milk or natural yoghurt.

    • Difficulty: Easy
    • Time: 5 minutes
    • Vegetarian
  • Porridge with blueberry compote

    This simple dish can be made in advance and re-heated when needed. The compote can also be made with raspberries in place of blueberries.

    • Difficulty: Easy
    • Time: 10 minutes
  • Omelette muffins

    These muffins make an ideal breakfast or mid-morning snack.

    • Difficulty: Easy
    • Time: 20 minutes
    • Vegetarian

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