Lunch

One bowl of watercress soup (provides 100kcal)

 

Other Ideas for Lunch

No more than 300kcal

 

Watercress, Beetroot and Orange Salad

Serves 2

Ingredients

For the dressing
1 tbsp. red wine vinegar
2 tbsp. orange juice
2 tbsp. olive oil
Half a tsp. of brown sugar
Pinch of salt and freshly milled pepper

For the salad
250g fresh golden beets
25g walnut halves
2 oranges
2 spring onions
1 red apple
Bag (85g) of watercress

Method
Put all the dressing ingredients into a screw top jar and shake well until blended.
Pre-heat the oven to 200C/GM6. Put the beets in a roasting tin with half an inch of water in the bottom. Cover with foil and roast for 30 minutes, so they are tender when pierced with a knife. When the beets are cool enough to handle, peel off the skins, top and tail them and slice into rounds. Toss them in a little dressing. With a sharp knife, trim the top and bottom of each orange, pare off the rest of the peel and pith and slice thinly. Core and quarter the apple and cut into thin slices. Thinly slice the spring onions. Arrange the watercress in a salad bowl and then add the other salad ingredients. Drizzle with the remaining dressing and garnish with the walnuts.

 

Avocado, Fennel & Grapefruit Salad

Serves 2

Ingredients
2 avocados
1 large pink grapefruit
Half a bulb of fennel
Juice of 1 lime
1 tbsp. olive oil
2 tsp. honey
Bag of watercress

Method
Cut the avocados in half, remove the stone and scoop out the flesh. Cut each half into thick slices. Peel the grapefruit and separate the segments with a knife, catch the juice in a bowl. Thinly slice the fennel. Place the watercress, avocado, grapefruit and fennel in the bowl with the juice and toss together. Make up the dressing by mixing the lime juice, oil and honey together and pour over the salad.

 

Steak Salad

Serves 2

Ingredients
1 jar of pepperdew sweet red peppers
1 tsp. honey
1 tbsp. olive oil
Knob of fresh ginger, peeled and grated
1 red chilli, deseeded and finely sliced
2 cloves of garlic, finely chopped
Juice of 1 lemon
2 lean steaks
1 tbsp. soy sauce
Quarter of a cucumber, diced
Bag of watercress
4 spring onions, sliced

Method
Mix together the honey, ginger, chilli, garlic, soy sauce and lemon juice. Arrange the salad leaves in a large bowl and add the cucumber and peppers. Heat the oil in a large frying pan and fry on each side until cooked as you prefer. Transfer the steaks to a plate. Add the honey mixture to the pan with the spring onions, bring to the boil and boil for a minute, then remove from the heat. Slice the steak into thick slices, place on top of the salad and add the dressing and spring onions.

 

Warm Halloumi Salad

Serves 2

Ingredients
350g bundles asparagus, trimmed
1 red peppers, deseeded and thinly sliced
Olive oil spray
100g light halloumi cheese
Bag of watercress
2 tsp. balsamic vinegar

Method
Preheat the oven to 220°C/gas mark 7. Spread the asparagus and red pepper out on a large, shallow roasting tray and spritz lightly with oil spray to coat. Roast in the oven for 15-18 minutes, stirring halfway through, until the vegetables are tender and starting to caramelise. About 5 minutes before the vegetables are ready, preheat a large nonstick frying pan on the hob. Cut the block of halloumi into 12 slices and season with freshly ground black pepper. Coat the frying pan with oil spray, add the halloumi and fry for 60-90 seconds on each side until toasted brown. Divide the halloumi between 2 bowls or plates and top with the roasted asparagus, peppers and salad leaves. Drizzle a teaspoon of balsamic over each salad.

 

Pancetta and Broad Bean Salad

Serves 2

Ingredients
1 garlic clove, peeled
150g podded broad beans
3 slices of pancetta
Handful of toasted flaked almonds
75g fresh peas
25g pecorino cheese, grated
A handful of fresh mint leaves
3 tablespoons virgin olive oil
Juice of 1 lemon
Freshly ground black pepper
Bag of watercress

Method
Preheat the grill to its hottest temperature. Put the pancetta on a baking tray and grill crisp. Half fill a pan with water and bring to the boil. Add the garlic and beans and allow to boil for 3–5 minutes, until tender. When cooked, remove the skins and place the cooked garlic to one side. To make the dressing, place the raw peas and boiled garlic into a pestle and mortar and bash till smooth. Add the cheese and mint and smash until creamy. Add the olive oil and lemon juice, season and mix well. Chop up the pancetta and mix with the beans, almonds and leaves, and drizzle over the dressing.

 

Mackerel with Broccoli and Avocado

Serves 2

Ingredients
4 large handfuls of broccoli
Bag of watercress
1 avocado, diced
2 fillets of smoked mackerel, diced
8 cherry tomatoes halved
Juice of ½ a lemon
Handful of fresh dill, torn
4 teaspoons toasted mixed seeds
A dash of virgin olive oil
Freshly ground black pepper

Method
Steam the broccoli for about 2 minutes, until tender but still crunchy. Rinse in cold water and chop. Put the rocket, broccoli, avocado, smoked mackerel and tomatoes into a large serving bowl. Squeeze over the lemon juice, add the dill, seeds, olive oil and black pepper and toss lightly together.

 

Feta, Apple and Walnut Salad

Serves 2

Ingredients
Bag of watercress
1 ripe avocado, diced
Quarter of cucumber, diced
½ a fennel, finely sliced
Large handful of walnut pieces
50g feta cheese, crumbled
1 Cox’s apple, core removed, cut into thin slices
Juice of half a lemon
2 tbsp. walnut oil
Freshly ground black pepper
1 small baton of French bread

Method
Sprinkle the lemon juice over the apple slices. Place all the ingredients, apart from the oil and black pepper, into a large serving bowl. Drizzle with the oil and grind over the black pepper. Toss lightly but well enough to mix everything together.

 

Prosciutto with Melon and Watercress

Serves 2

Ingredients
8 slices of prosciutto
1 tbsp. pumpkin seeds
Bag of watercress
1 ripe avocado, diced
½ a cantaloupe melon, diced
Half a cucumber, chopped into bite-sized pieces
Juice of half a lemon
Dash of olive oil
Freshly ground black pepper

Method
First put the seeds into a non-stick frying pan and heat gently until they turn golden brown – be careful not to let them burn. Allow the seeds to cool and place the rocket, avocado, melon and cucumber into a bowl. Sprinkle over the lemon juice, a dash of oil, plenty of freshly ground black pepper and the pumpkin seeds. Toss and serve with 4 slices of prosciutto (remove any visible fat). Serve with a slice of pumpernickel bread if wished.

 

Salmon and Watercress Salad

Serves 2

Ingredients
6 slices of smoked salmon
4 handfuls of watercress leaves
Half a cucumber, thinly sliced
Half of a bulb of fennel, very thinly sliced
1 ripe avocado, sliced
Handful of fresh dill, chopped
Juice of half a lemon
Dash of extra virgin olive oil
Handful of toasted pine nuts
Freshly ground black pepper

Method
Simply mix all the salad ingredients together in a small salad bowl, season with freshly ground black pepper and serve with the smoked salmon and a slice of Wheaten bread (optional).