Saturday

Ingredients (1 portion, 2 crêpes)

• 40 g plain flour (wholemeal or white)
• 1 egg
• 100 ml semi-skimmed milk
• 1 banana
• 30 g plain Greek-style yoghurt
• 1 tsp olive oil

Method

1. Put the flour in a bowl, make a well in the middle, and crack in the egg. Pour in half of the milk and whisk, gradually drawing in the flour, until you have a thick, smooth paste. Whisk in the rest of the milk to make a thin batter, like single cream. Leave it to stand for 5 minutes if you have time.
2. Peel the banana and slice it into rounds.
3. Heat a non-stick frying pan, about 20 cm across, over a medium heat and brush it very lightly with some of the oil.
4. Pour in half of the batter and tilt the pan so that it spreads thinly over the base. Cook for 1 to 2 minutes until the underneath is golden and the edges lift, then flip and cook for another 30 to 60 seconds. Slide it onto a plate and repeat with the rest of the batter.
5. Fill each crêpe with banana slices and a spoonful of yoghurt, fold it into quarters, and serve.

Why it is a healthy start

A crêpe is a thin pancake, so it needs only a teaspoon of oil and a little flour. The banana sweetens it without sugar, and the egg and yoghurt add protein.

Swaps

Frozen berries, warmed in the microwave, in place of the banana. A squeeze of lemon and a teaspoon of honey. The first crêpe is often a failure, so do not worry if it tears.

Ingredients (1 large bowl)

• 2 large onions (about 300 g)
• 1 clove garlic
• 1 tsp olive oil
• ½ tsp dried thyme
• 1 reduced-salt vegetable stock cube
• 400 ml boiling water
• 2 slices wholemeal bread
• 20 g mature Cheddar cheese
• Black pepper

Method

1. Peel the onions, cut them in half through the root, and slice them thinly. Peel and chop the garlic.
2. Heat the oil in a large saucepan with a lid over a medium-low heat. Add the onions and a splash of water, cover, and cook for 10 minutes, stirring now and then, until they are soft and floppy.
3. Take the lid off, turn the heat to medium and cook for another 15 minutes, stirring often and adding a splash of water whenever the pan looks dry, until the onions are a deep golden brown. Do not hurry this step, because it gives the soup its flavour.
4. Stir in the garlic and thyme for 30 seconds. Crumble in the stock cube, pour in the boiling water and add pepper. Simmer for 10 minutes.
5. Heat the grill to high. Toast the bread on both sides, sprinkle the grated cheese on top, and grill for 1 to 2 minutes until it bubbles.
6. Ladle the soup into a bowl and serve with the cheese toast on the side, or floating on top.

Why it is a healthy lunch

A classic French onion soup is made with butter and a lot of cheese. This lighter version browns the onions in a teaspoon of oil and uses a thin layer of strong cheese, so you still get the flavour with much less fat.

Swaps

A teaspoon of balsamic vinegar or a splash of apple juice in the onions for extra sweetness. A bay leaf in the pan. A little grated Parmesan in place of the Cheddar.

Ingredients (1 portion)

• 175 g sirloin steak, about 2 cm thick
• 250 g potatoes, for the chips
• 2 tsp olive oil
• ½ tsp smoked paprika
• Salt and black pepper

Mustard yoghurt sauce and green salad

• 30 g plain Greek-style yoghurt
• 1 tsp Dijon mustard (and a little more for the dressing)
• 30 g baby spinach
• 50 g cucumber (about 5 cm)

Method

1. Take the steak out of the fridge 20 minutes before cooking so it is not stone cold in the middle. Heat the oven to 220°C (200°C fan, gas mark 7).
2. Scrub the potatoes (peel them if you prefer) and cut them into chips about 1 cm thick. Toss them on a large baking tray with 1 tsp of the oil, the paprika and a pinch of salt, and spread them in a single layer.
3. Roast the chips for 35 minutes, turning them once halfway, until they are golden and crisp at the edges.
4. While they roast, mix the yoghurt with the mustard and some pepper in a small bowl. Slice the cucumber and put it with the spinach in a bowl. Dress it just before serving with a drizzle of oil from the 2 tsp, a dab of mustard and a pinch of salt.
5. About 10 minutes before the chips are ready, pat the steak dry with kitchen paper and season both sides with salt and pepper. Heat a frying pan over a high heat until it is very hot and add the remaining oil.
6. Cook the steak for 2 to 3 minutes on each side for medium, a little less for rare and a little more for well done, depending on how you like it. Lift it onto a plate and leave it to rest for 3 minutes.
7. Slice the steak against the grain. Serve with the chips, the salad and a spoonful of the sauce.

Why it is a healthy dinner

Sirloin is a lean cut, and a 175 g steak is a satisfying portion. Chips baked in the oven with 1 tsp of oil have far less fat than fried ones, and the salad and yoghurt sauce add freshness without a creamy sauce.

Swaps

A rump or flat-iron steak in place of the sirloin. Sweet potato chips. A few grilled tomatoes or mushrooms on the side. Wholegrain mustard in place of Dijon.