tbsp thick Greek yoghurtJuice and zest of 1/2 a lemonMake itHeat a heavy-based frying pan over a high heat. Add 1 tbsp of oil and when it is hot, add half the meat, season well and stir-fry until lightly browned; remove from the pan and set aside

480ml low-fat chocolate milk50g dark chocolate, very finely chopped1 tsp vanilla extractMake it:Whisk the sugar, cornstarch, coffee, cinnamon and salt in a large saucepan.Whisk in the milk over a medium heat, then cook for about five minutes, stirring

and soft, with a brushback knit to trap heat more effectively and maintain your core temperature. The fabric also uses a ‘moisture transport system’ to push sweat away from your body to the surface of your gear, meaning the fabric will dry faster. After a

into chunks3 tbsp cranberry sauce1 tbsp wholegrain mustard225g puff pastry, thawed if frozenSmall handful flat leaf parsleySeasoningMake itPreheat the oven to 200C/fan oven 180C/Gas mark 6. Heat the oil in a 23cm heavy, ovenproof frying pan and fry

tbsp crunchy peanut butter2 tbsp soy sauce250g (4 blocks) dried egg noodles, cooked according to instructionsMake itIn a wok or large frying pan heat the oil until hot. Stir-fry the tenderstem broccoli, red and yellow peppers and spring onions over a

cheese, softened120ml chicken or vegetable stock1 large jar of tomato pasta sauce (low-sugar)500g shredded mozzarella 120g grated parmesanMake it:Heat the oven to 200C. Mix the chicken, basil,225g of cream cheese and 60ml of the stock.Then mix

in adobo sauce (£2.39 for 212g, verydeli.co.uk), finely chopped150g shop-bought fresh salsa90g tinned or frozen sweetcorn 250g cooked skinless chicken breast1/3ripe avocado, slicedHandful fresh coriander, choppedSalt and freshly ground black pepperMake it:Heat

tbsp ground ginger½ tsp each of salt, cinnamon and ground white pepper¼ tsp ground cloves¼ tsp ground nutmeg40g chopped crystallised ginger55g brown sugarMake it:Heat the oven to 180C. Combine the coffee, dates and bicarbondate of soda. Let it sit

put a lot of time and effort into it and it’s very disappointing but there’s always another goal and something to motivate you again.Q) What are your goals for 2013?A) The Commonwealth Games next year, but the main focus is the Olympics again in Rio

this happens. Cannot squat or kneel on this knee at all. No heat or swelling?? Ideas? - mi0805runnerA4) Knee and after running symptoms generally point to a subchondral issue – sounds scary but it’s not. The cartilage that surrounds the joint doesn’t have a