Wendy's Fitness for life
44U Plan
This months NEW recipes -
October
🧀 October’s recipes are all about cheese! 🧀
As the evenings get cooler, these warming, comforting and delicious dishes are perfect for those cosy nights in. And a little word of advice—don’t be tempted to swap the cheese for a low-fat version. While the calories may be slightly higher, the extra flavour and richness really do make it worthwhile. Sometimes, you simply can’t beat the real thing! 🧀❤️
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Cheesy autumn mushrooms (V)
Serves 4, Kcals 255, Fibre 5g
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4 large field mushrooms
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100g gorgonzola or other blue cheese, crumbled
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25g walnuts, toasted and roughly chopped
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4 thyme sprigs
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knob butter, cut into small pieces
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rocket leaves, to serve
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Heat oven to 200C/fan 180C/gas 6. Arrange the mushrooms on a baking tray. Scatter over the cheese, walnuts, thyme sprigs and butter. You can do up to this stage a day in advance.
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Pop in the oven and cook for 10 mins until the cheese is melted and the mushrooms are softened. Arrange some rocket leaves on plates and place the mushrooms on top.
Roasted autumn vegetables with Lancashire cheese (V)
Serves 4 as a side, Kcals 295, Fibre 4.25g
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1 large butternut squash (about 600-700g/1lb 5oz - 1lb 9oz in weight)
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1 medium red onion
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2 tbsp olive oil
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1 large sprig fresh sage
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1 large courgette
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1 tbsp balsamic or sherry vinegar
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100g Lancashire cheese
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Preheat the oven to fan180C/conventional 200C/ gas 6. Using a sharp knife, cut the squash in half and scoop out the seeds. Cut the halves into smaller pieces so you can peel them more easily. Chop the flesh into big bite-sized pieces – they don’t have to be neat.
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Halve the onion and trim the root end leaving a little on to hold the segments together. Peel and then cut each half into four wedges. Scatter the squash and onion in a large roasting tin so they have plenty of room to roast, drizzle over 5 tbsp of the oil and toss together. Strip the sage leaves from the stem and roughly chop – you should have about 2 tbsps. Scatter over the vegetables and season. Roast for 20 minutes, stirring once halfway through.
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Meanwhile, slice the courgette thickly and toss with the remaining oil. Remove the roasting tin from the oven and push the partly cooked squash and onion to the side. Put the courgette slices flat on the base and season. Roast for a further 10 minutes, until all the vegetables are tender.
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Remove tin from the oven, sprinkle the vinegar over the vegetables and toss. Crumble over the Lancashire cheese. Toss lightly so the cheese melts a little and serve.
Autumn vegetable soup with cheesy toasts
Serves 4, kcals 325, Fibre 7.5g
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1 leek, chopped quite small
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2 carrots, chopped quite small
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1 garlic clove, finely chopped
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1 potato, chopped quite small
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1 tbsp finely chopped fresh rosemary
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410g can chickpea, drained and rinsed
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3 tbsp chopped fresh parsley
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2 x 400g cans chopped Italian tomato
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425ml/¾ pint vegetable stock
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For the toasts
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8 slices of baguette, cut on the diagonal
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1 garlic clove, cut in half
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50g edam, finely grated
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Put the vegetables into a large saucepan with the garlic, rosemary, stock and sugar. Season well, stir, bring to a simmer and cover. Cook gently for 15 minutes or until the vegetables are just tender.
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Preheat the grill to high. Whizz the tomatoes in a food processor or blender until smooth, then tip into the vegetables with the chickpeas and parsley. Gently heat through, stirring now and then.
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For the toasts: rub both sides of the bread with the garlic. Grill on one side until golden, turn the bread over, cover with edam and grill until it’s bubbling. Serve at once with the piping hot soup.
Butternut squash & sage risotto (V)
Serves 4, Kcals 650, Fibre 5g
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1kg butternut squash, peeled and cut into bite-size chunks
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3 tbsp olive oil
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bunch sage, leaves picked, half roughly chopped, half left whole
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1½ ltr vegetable stock
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50g butter
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1 onion, finely chopped
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300g risotto rice such as Arborio
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1 small glass white wine
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50g parmesan or vegetarian alternative, finely grated
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Preheat oven to 220C/fan 200C/gas 7. Toss the squash in 1 tbsp oil together with the chopped sage. Scatter into a shallow roasting tin and roast for 30 mins until it is brown and soft.
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While the squash is roasting, prepare the risotto. Bring the stock to the boil and keep on a low simmer. In a separate pan, melt half the butter over a medium heat.
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Stir in the onions and sweat gently for 8-10 mins until soft but not coloured, stirring occasionally.
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Stir the rice into the onions until completely coated in the butter, then stir continuously until the rice is shiny and the edges of the grain start to look transparent.
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Pour in the wine and simmer until totally evaporated. Add the stock, a ladleful at a time and stirring the rice over a low heat for 25-30 mins, until the rice is cooked al dente (with a slightly firm, starchy bite in the middle).
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The risotto should be creamy and slightly soupy. When you draw a wooden spoon through it, there should be a wake that holds for a few moments but not longer.
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At the same time, gently fry the whole sage leaves in a little olive oil until crisp, then set aside on kitchen paper. When the squash is cooked, mash half of it to a rough purée and leave half whole.
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When the risotto is just done, stir though the purée, then add the cheese and butter and leave to rest for a few mins. Serve the risotto scattered with the whole chunks of squash and the crisp sage leaves.
Cheese & spinach penne with walnut crumble (V)
Serves 8, Kcals 630, Fibre 4g
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500g pack penne
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2 large leeks, sliced
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85g butter
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85g plain flour
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2 tsp ready-made English mustard
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good grating nutmeg
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1ltr milk, plus a bit extra
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350g pack mature cheddar, grated
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4 slices French bread, diced
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85g walnut piece
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400g bag spinach
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Preheat oven to 190C/170C fan/ gas 5. Boil the pasta with the leeks for 10 mins, then drain.
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Meanwhile, put the butter, flour, mustard, nutmeg and milk in a large pan with some seasoning. Gently heat, stirring all the time, until bubbling and thickened, then cook for 2 mins more, stirring frequently. Remove from the heat and stir in two-thirds of the cheese. Toss the remaining cheese with the bread and walnuts.
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Cook the spinach in the microwave, or pour a kettle of boiling water over it to wilt, then squeeze out the excess water. Stir into the sauce with the pasta, leeks and some seasoning. If necessary, add a little extra milk to loosen.
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Divide between 2 ovenproof dishes and scatter the bread mixture on top. If eating straight away, bake for 40 mins until golden, or cool to freeze.
Bacon & Brie omelette wedges
Serves 4, Kcals 400, Fibre 0.4g
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2 tbsp olive oil
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200g smoked bacon lardons
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6 eggs, lightly beaten
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small bunch chives, snipped
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100g Brie, sliced
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1 tsp red wine vinegar
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1 tsp Dijon mustard
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Salad of choice
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Turn on the grill and heat 1 tsp of the oil in a small pan. Add the lardons and fry until crisp and golden. Drain on kitchen paper.
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Heat 2 tsp of the oil in a non-stick frying pan. Mix together the eggs, lardons, chives and some ground black pepper. Pour into the frying pan and cook over a low heat until semi-set, then lay the Brie on top. Grill until set and golden. Remove from the pan and cut into wedges just before serving.
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Meanwhile, mix the remaining olive oil, vinegar, mustard and seasoning in a bowl. And make a dressing for the salad of your choice
Cheese & bacon lasagne
Serves 6, Kcals 660, Fibre 3.7g
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3 large onions, halved and thinly sliced
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3 tbsp olive oil
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1 tsp dried oregano
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300g pack lean smoked back bacon, chopped
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2 x 400g cans chopped tomatoes in rich juice
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20 basil leaves, roughly torn, plus extra to serve if you like
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250g pack fresh egg lasagne (check pack for cooking instructions)
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For the white sauce
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600ml milk
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50g each butter
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50g plain flour
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generous grating fresh nutmeg
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50g grated parmesan
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Fry the onions in the oil for about 15 mins until golden. Add the oregano and bacon and fry for 5 mins more, stirring frequently. Tip in the tomatoes, season and bubble uncovered for 5 mins. Remove from the heat and stir in the basil.
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Meanwhile, make the white sauce. Pour the milk into a pan and tip in the butter and flour. Whisk continuously over a moderate heat to incorporate the flour, then simmer, stirring until thickened. Season with salt, pepper and nutmeg.
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Spoon a third of the tomato sauce on the base of a lasagne dish. Top with a third of the lasagne sheets. Then top with a third sauce, a third lasagne, the last of the tomato sauce and finally the last sheets of lasagne. Pour over the white sauce and scatter with the cheese and an extra grating of nutmeg. Chill. If eating straight away, bake at 190C/170C fan/gas 5 for 40 mins until golden and bubbling. Scatter with basil
Cheese & onion pork chops
Serves 4, Kcals 260, Fibre 0.5g
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4 pork chops
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1 tsp English mustard
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4 tbsp caramelised onion relish, from a jar
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50g Cheshire cheese, grated
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1 tsp thyme, chopped
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Heat grill to high, then place the chops on a grill pan, season. Grill for about 6 mins on each side, until golden.
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Spread a little mustard over one side of each chop, then top with 1 tbsp onions relish. Mix the cheese and thyme, sprinkle over the chops, then grill until golden and bubbly.
