Put old jack-o-lanterns to good use with this colourful curry: rich in carbs but low in calories. Carnivores can bulk the recipe up by adding 200g diced chicken.Serves 2-4Preparation time: 45 minutes1 tbsp sunflower oil1 onion, chopped3

Makes 12 Preparation time: 30 minutes200g self raising flour25g oats75g light brown muscovado sugar3 medium ripe bananas 100g crunchy peanut butter2 medium eggs, lightly beaten25g melted butter125ml semi skimmed milk 1 Preheat the oven to 200oC, gas

. The pigment that gives beetroot its deep purple colour, betacyanin, is a particularly powerful antioxidant that can help lower your cholesterol and keep your heart healthy.Preparation time: 65 minutesServes: 8+250g plain cooked or vacuum packed beetroot

by exercise. By keeping the cooking time to a minimum (less than eight minutes) they won't release the bitter compounds responsible for their off-putting aromas.Preparation time: 30 minsServes: 4For the croquettes:200g Brussels sprouts trimmed & sliced500g

essential fats into race-winning energy.Serves: 4 Preparation time:  15 minutes250g thin rice noodles1 tbsp sesame oil200g green beans200g cooked peeled prawns1 bunch of spring onions, slicedChopped coriander leavesFor the dressingJuice of 2 limes1 tbsp fish

Serves: 4Preparation time: 16 minutes 100g baby new potatoes, thickly sliced 4 slices smoked back bacon or ham, chopped 200g mushrooms, sliced 4 medium eggs, beaten 3 tbsp semi skimmed milk 1 tomato, sliced 1 Boil the potatoes for 5-6 minutes

time: 20 minutesCooking time: up to 20 minutes   300g quinoa 200g Tenderstem brocoli 200g feta cheese, crumbled 1 large handful of pumpkin seeds Seeds from 1 pomegranate 1 large handful of mint leaves, roughly chopped 1 large handful of flat

bacon or ham, chopped 1 Preheat the oven to 200oC, gas mark 6.2 Mix the bread mix with 140ml warm water (or according to the pack instructions) and knead into a smooth dough. Allow to rest for 5 minutes. 3 Knead again and roll out to a 28cm circle. Place

Created by TV chef Gizzi Erskine, this twist on the classic Mexican breakfast dish is ready in just ten minutes - and it's a great source of protein.Preparation: 10 minutesServes: 2 1 tablespoon olive oil4 cloves garlic, finely chopped1

oil in the frying pan and fry the dumplings for 3 minutes, remove and keep warm. 4 Add the passata to the pan with 200ml water and bring to the boil and simmer for 2 minutes.  Pour the sauce over the dumplings and serve.Top tip: You can also serve