Monthly Archives: April 2016

Baked hake with tomato and olives

This is another 5 ingredient recipe for a quick and easy supper! 

Serves: 4



250g cherry tomatoes, halved

100g pitted black olives

2 tbsp capers in brine, drained

2 tbsp finely chopped fresh mixed herbs, including thyme and parsley

4 hake fillets (about 175g each)

1 tbsp extra virgin olive oil

2 tbsp balsamic vinegar

Salt and pepper to taste

(OPTIONAL: Serve with other roasted veg to include your extra veg portions!)


  1. Preheat the oven to 200 degrees.
  2. Combine tomatoes, olives, capers, and herbs in a roasting tin. Nestle the hake fillets in the pan, drizzle over the oil and balsamic vinegar and season to taste with salt and pepper.
  3. Bake in the oven for 15 minutes.
  4. Transfer the fish, tomatoes and olives to warmed plates. Spoon the pan juices over the fish. Serve immediately.

One Portion/Serving = 4 Protein + 1 Fat + 1 Veg

Pumpkin and Goats Cheese Bake

This is our first 5 INGREDIENT RECIPE!
Serves: 4

Preparation time: 20 minutes

Cooking time: 25-30 minutes



>400g raw beetroot, peeled and diced

>625g pumpkin/butternut squash, peeled, deseeded and cut into slightly larger dice

>2 Tsp fennel seeds

>2 small *goats’ cheeses, 100g each

>Chopped rosemary to garnish

>1 Red onion, cut into wedges

>2 Tbsp olive oil

>Salt and black pepper to taste

(OPTIONAL: Substitute the *goats milk cheese for mozzarella or halloumi cheese, if desired)



1.Preheat the oven to 200 degree.

2.Put the beetroot, pumpkin/butternut and onion into a roasting

tin, drizzle with oil and sprinkle with the fennel seeds, salt and pepper.

3.Roast the vegetables in the oven for 20-25 minutes, turning once, until well browned and tender.

4.Cut the goats’ cheeses in half and nestle each half among the roasted vegetables.

5.Sprinkle them with a little salt and pepper and drizzle with some of the pan juices.

6.Return the dish to the oven for about 5 minutes or more, until the cheese is just beginning to melt.

Sprinkle with rosemary and serve immediately.


One serving = 2 Starch + 2 Veg + 1 Fat