Courgette cannelloni with beetroot salad & orange dressing

Recipe to serve one

For the canneloni
One courgette, thinly slice
Mix of low fat cottage cheese, mixed with 1/2 ricotta cheese
Salt and pepper

Dressing
juice of 1/2 orange
tsp of dijon mustard
Balsamic to taste
Combine all of the above.

Salad
Green leaves
Tomatoes
sprouted pulses
raw beetroot

This is a delicious, very quick simple lunch or dinner dish with lots of protein. Steam or blanch the courgette in salted boiling water for a few mins. Drain and rinse under cold water. If you don't do this, the cheese filling warms up and runs out.
Fill with the cheese mixture that has been seasoned. Roll and place on a layer of beetroot (for extra flavour you can chop herbs like dill, basil or mint and place in the cheese). Serve with a salad and dress with a tangy orange dressing.
Proof that delicious, tasty dinners take less than five minutes to make.

Vegetable Frittata

Don't forget that you need to be sticking to low fat protein in the evening with low GI carbs. Think green or white veggies (except potatoes!) no orange or red starchy ones. A fritata is the perfect choice, easy and simple to make and you can just add a startchy veg to it for partners or children.
Ingredients (to serve 3)
6 eggs
Bunch of asparagus spears, lightly steamed (they still want to have 'bite')
1 inch piece of feta cheese, crumbled (alternatively, you can use smoked salmon, smoked haddock etc)
3 tomatoes, sliced
50g of garden peas
6 olives sliced
handful of parsley, mint and basil chopped
dash of skimmed milk
1 spray of sunflower oil
(you can use any mixture of veggies - note in here I've used courgette but asparagus are now in season and go well with peas)

Start by prewarming the oven, 200. Whisk the eggs with the milk and some salt and pepper. Set aside and lightlhy saute the asparagus, then add the egg mixture. Ensure it is on a medium heat and let the egg being to set. You should see it begin to brown around the edges. Then add the garden peas, tomatoes, feta and herbs.
Let it set a little more (if you smell burning you have the heat on too high)before popping into the oven (best to use a pan with oven proof handle!).
Keep your eye on the tortilla and the heat of the oven should begin to 'set' the rest of the mixture, which you can check by inserting a skewer into the middle.
Finish off by flashing under the grill, making sure to turn it for a delicious, browning.
Serve with a green side salad dressed with balsamic. You can also try a healthy version of garlic aioli by adding one crushed garlic clove to fat free Greek yoghurt with a dash of lemon.