Makes 10 crepes
Serve with filling/topping of your choice. Scrummy with fresh fruit fillings.

Ingredients

150g plain flour
Pinch of salt
2 eggs
300ml skimmed milk
300ml water
75g All-Bran, crushed

Method

• Sift flour and salt into a bowl, add eggs and mix. Add half of the milk and blend together. Add the remaining liquids and mix until smooth.
• Pour a little batter into a hot oiled pan, sprinkle with crushed All-Bran.
• Cook until the underside is golden brown then flip the pancake over and cook on the other side for a couple of minutes.

Makes around three 250ml glasses of smoothie.
A simple and delicious way to get both fruit and fibre into your diet.

Ingredients

450g fresh, ripe strawberries, hulled
Grated zest and juice of 1 large orange (or about 80ml orange juice)
200g plain low-fat yoghurt
1 tbsp caster sugar, or to taste
4tbsps (approx 12g) All-Bran

Method

• Blend the strawberries, juice, yogurt and All-Bran to a smooth purée, scraping down the sides of the.
• Taste the mixture and sweeten with the sugar, if required.
• Drink and enjoy.

Makes 12 muffins
A tasty treat for any occasion, Try adding dried fruits to make these muffins even more delicious!

Ingredients

225g wholemeal flour
1 tbsp baking powder
¼ tsp salt
2 egg whites
50g sugar
50g All-Bran
300ml skimmed milk
2 tbsp honey
50ml vegetable oil

Method

• Stir together the flour, baking powder, salt and sugar and set aside.
• Place the All-Bran, milk and honey into a large mixing bowl and stir. Once combined, let it stand for 3 minutes or until cereal softens.
• Add the egg whites and oil and beat well.
• Then add the flour mixture and stir until combined.
• Line a muffin tin with paper cases, or grease and divide the batter evenly.
• Bake at 200 °C (400 °F) gas mark 6 for about 20 minutes or until golden brown.

Serves:4
Spice up your lunch with your choice of beans and pasta shapes in this hearty soup.

Ingredients

1 large onion. sliced
1200 ml stock (chicken or vegetable)
75g small whole wheat pasta
2 tbsp tomato puree
Salt and ground black pepper
50g All-Bran
375g tinned mixed beans. drained
1 tbsp chopped parsley

Method

• Simmer the onion and stock in a large covered pan for 10 minutes.
• Add the pasta and tomato puree and boil for 10 minutes.
• Add the remaining ingredients and cook for a further 5 minutes.

Serves:4
This soup goes well with Nutty Garlic Bread

Ingredients

1 tbsp olive oil
1 large onion, finely chopped
1 garlic clove, skinned and crushed
3 celery sticks, trimmed and sliced
2 x 400g tins chopped tomatoes
2 tsp chopped fresh thyme
1200 ml chicken or vegetable stock
50g All-Bran
Pepper to taste
Chopped fresh thyme, to garnish

Method

• Heat the oil and cook the onion, garlic and celery over a low heat for 5 minutes.
• Stir in the tomatoes, All-Bran, thyme and stock.
• Bring to the boil and simmer for 20-25 minutes until cooked.
• Then puree the soup in a blender or food processor, season to taste and serve garnish with fresh thyme or parsley.

Serves:6
A high fibre twist on a favourite Greek speciality.

Ingredients

2 aubergines
2 onions
450g turkey mince
1 clove garlic, crushed
100g All-Bran
2 tbsp tomato puree
1 stock cube
300ml water
2 large beef tomatoes
1 egg, beaten
200g low-fat yoghurt
Freshly ground nutmeg
Salt and ground black pepper to taste

Method

• Trim and slice the aubergines and place in a colander, sprinkling salt between the layers.
• Place over a bowl to drain for about 30 minutes.
• Rinse in cold water and dry well.
• Peel and finely chop the onions.
• Fry the turkey mince and onions without added fat in a large, non-stick pan, stirring until lightly browned.
• Add the garlic, All-Bran, tomato puree, water and stock cube, then season with salt and pepper.
• Trim and slice the tomatoes.
• Layer the mince mixture, aubergines and tomatoes in a deep ovenproof dish.
• Beat the egg with the yoghurt and spread over the top, and then sprinkle with nutmeg.
• Bake in a moderate oven, 180 °C (350 °F) gas mark 4 for 40-45 minutes, until golden brown and bubbling

Serves:8
A great combination of sweet and tangy flavours, a perfect evening meal for the whole family.

Ingredients

350g apricot preserve
2 tbsp reduced calorie mayonnaise
1 tbsp ketchup
8 boned, skinned chicken breasts
1 tbsp (15ml) olive oil
100g celery, chopped
100g finely chopped onions
50g sliced mushrooms
150ml chicken stock
150g All-Bran
225g chopped water chestnuts
½ tsp salt
¼ tsp pepper
¼ tsp sage
¼ tsp mustard powder

Method

• Combine the apricot preserve, mayonnaise, ketchup and dry mustard and set aside for the sauce. Place a chicken breast between waxed paper and pound to 1/8 inch thickness, being careful not to tear the meat. Repeat with all 8 breasts and set aside.
• Heat oil in medium-sized frying pan. Add mushrooms, onions and celery, stirring frequently cook over medium heat until tender.
• Combine the chicken stock and All-Bran and let stand for about 1 minute (or until cereal absorbs stock).
• Mix in the vegetables, water chestnuts, salt, pepper and sage.
• Place a ¼ cup filling onto each chicken breast and roll up, folding the ends in so none of the yummy goodness escapes.
• Place the breasts seam-side down in a 12 x 8 inch shallow baking dish. Cover chicken rolls with the sauce.
• Bake uncovered at 180 °C (350 °F) gas mark 4, for about 45 minutes until chicken is tender.

Serves:6
Chilli is a versatile family favourite. Make this one as hot or as mild as you like!

Ingredients

450g minced beef
1 chopped onion
1 chopped fresh red chilli (optional)
1 green pepper, chopped
75g All-Bran
25g tomato puree
410g tin red kidney beans, drained
400g tin chopped tomatoes
500ml vegetable or chicken stock
Cayenne pepper (optional- for extra heat!)
1 tbsp ground cumin
1 tbsp paprika
1 clove garlic
Pinch salt
Ground black pepper to taste
Olive or vegetable oil for frying.

Method

• In a large saucepan, cook the minced beef, onion, green pepper and chilli until meat is browned.
• Remembering to take care when handling the fresh chilli pepper, remove the seeds and pith for a milder heat.
• Stir in the remaining ingredients.
• Cover and cook over low heat for about 1 hour.
• Stir occasionally and check the consistency of the chilli. If it is too loose, with too much fluid, remove the lid for a while and allow some of the liquid to evaporate.
• Serve with soft wheat tortillas or brown rice.

Tasty tip- Natural yogurt is excellent for balancing the heat.

You can easily adapt the recipe above to make a vegetarian version. Just replace the minced beef with 2 extra tins of kidney, borlotti or black eyed beans.

Serves:8
Delicious tender steak, intense flavours, crunchy vegetables.

Ingredients

225g tin pineapple in natural juice
½ tsp ginger
1 tbsp soy sauce
2 cloves garlic, chopped
450g sirloin steak (cut into thin strips)
100g All-Bran
1 tsp cornflour
450g stir fry vegetables (peppers, onions, baby sweetcorn, beansprouts)
Vegetable oil for frying

Method

• Drain the pineapple, reserving the juice and set aside.
• In a bowl, combine 2 tablespoons of pineapple juice, the ginger, soy sauce and garlic. Add the beef and thoroughly coat with marinade. Cover and refrigerate for 2 hours.
• Crush the All-Bran into fine crumbs and coat the beef with cereal. Then set aside.
• In a small bowl, combine the cornflour, remaining pineapple juice and 30ml water and set aside.
• Using a wok or frying pan, stir-fry vegetables in a small amount of oil for a couple of minutes – it’s important that they stay crunchy. Then take them out of the wok.
• Put the coated beef in the wok and stir-fry in oil until browned.
• Pour the cornflour mixture over the beef and bring to boil, stirring constantly.
• Add pineapple and vegetables. Bring to the boil once more.
• Serve with rice or noodles.

Serves:4
A wonderful fish dish, which works equally well with tinned tuna in place of the salmon, and a strong cheddar instead of mozzarella.

Ingredients

300g short whole wheat pasta
2 medium salmon fillets or 2 tins tuna steak in water, drained
2 carrots, peeled, finely chopped
2 courgettes, finely chopped
1 tin of chopped tomatoes
2 celery sticks, ends trimmed, finely chopped
1 garlic clove, crushed
1 ball buffalo mozzarella, chopped

Method

• Preheat the oven 180°C/gas 4
• Heat the oil in a large heavy-based saucepan over medium heat. Add the onion, carrot, courgette, celery and garlic and cook, stirring often, for 5 minutes or until the vegetables soften.
• Grill the salmon under medium heat until cooked through. Turn once during cooking. The salmon will flake easily when cooked.
• While the salmon is cooking, Heat the tinned tomatoes in a pan and bring to the boil.
• Reduce the heat to low and add the vegetables. Then season with salt and pepper.
• Boil the pasta until al dente.
• Flake the salmon into a shallow ovenproof dish (approx 20 x 30cm). Add the drained pasta, sauce, and the chopped mozzarella and mix well.
• Bake for around 30 minutes or until golden and bubbling.

Makes 3 loaves
A delicious savoury bread perfect with soup such as our Bean and Pasta recipe.

Ingredients

50g All-Bran
150ml warm water
450g strong wholemeal bread flour
1 tsp sugar
½ tsp salt
1 tbsp vegetable oil
1 x 7g sachet dried quick yeast
50g butter or margarine (softened)
6 finely chopped spring onions
6 cloves garlic, crushed
4 tbsp fresh chopped parsley
25g peanuts, finely chopped

Method

• Put the All-Bran into a large bowl with half the water. Stand for 5 minutes then stir in the flour, sugar, salt, oil and yeast. Mix together with the remaining water to form a soft dough.
• Knead the dough for 10 minutes until it’s smooth. Place in a lightly floured bowl and cover with a clean, damp tea towel.
• Leave the bowl in a warm place for 30 minutes, or until the dough has doubled in volume.
• Turn the dough onto a lightly floured board and knead for a further 5 minutes.
• Divide the dough into 3 pieces.
• Mix together all the remaining ingredients.
• Roll each piece of dough into a rectangle about 30 x 20cm.
• Spread the garlic butter mixture over the rolled dough.
• Starting from one long edge, roll up each piece of dough- swiss roll fashion, to form a long sausage.
• Place each loaf, seam edge downward, onto lightly greased baking trays.
• Stand the loaves in a warm place for 30 minutes.
• Brush each loaf with milk to glaze and bake in a pre-heated oven, 220 °C (425 °F) gas mark 7, for 15-20 minutes or until the loaves are golden brown.
• Serve the loaves warm, cutting into slices to show the mouth-watering garlic filling.

Makes 12 muffins
Great taste, low fat and high in fibre!

Ingredients

100g wholemeal flour
2 tsp baking powder
½ tsp salt
1 tbsp cocoa powder
50g sugar
100g All-Bran
225ml skimmed milk
2 egg whites
2 tbsp vegetable oil
1 banana, sliced

Method

• Stir together the flour, baking powder, salt, cocoa powder and sugar and set aside.
• Place the All-Bran and milk into a large mixing bowl and stir. Let the mixture stand for 2 minutes or until cereal has softened.
• Add egg whites and oil and beat well. Then stir in banana.
• Add flour mixture and stir well.
• Line a muffin tin with paper cases, or grease and divide the batter evenly into the tin.
• Bake at 200 °C (400 °F) gas mark 6, for about 30 minutes or until muffins are golden brown.

Serves:20
If you’re feeling particularly generous and fancy sharing, why not try cooking your carrot cake in a muffin tin?

Ingredients

Cake:

200g wholemeal flour
1 tsp baking powder
1 tsp ground mixed spice
100g light muscovado sugar
75g All-Bran
225g grated carrots
2 eggs
150g vegetable oil
2 tbsp skimmed milk

Frosting:

75g low fat cream cheese
75g icing sugar

Method

• Grease a deep 22cm round cake tin and line the base with a non stick or greaseproof paper.
• Sift the flour and mixed spice then stir in the sugar, All-Bran and grated carrots. Beat the eggs and milk with the oil and stir into the mixture.
• Spread the mixture into the prepared tin and bake in a moderate oven, 180 °C (350 °F) gas mark 4 for 40-45 minutes, until firm to touch. Turn out and cool on a wire rack.
• For the frosting, beat together the cheese and the icing sugar and spread over the top of the cooled cake.

Makes 30 biscuits
A tasty savoury biscuit which, if it’s not cheesy enough for you already, goes perfectly with a good bit of English cheddar.

Ingredients

100g margarine
75g low fat cheddar cheese
Pinch of salt
Pinch of cayenne pepper
100g wholemeal flour
½ tsp baking powder
75g All-Bran
1 egg
2 tbsp skimmed milk

Method

• Sift the dry ingredients into a bowl, rub in margarine and grated cheese, mix to a soft dough with the egg and milk.
• Shape mixture into a roll about 38cm long, wrap in grease proof paper, then aluminium foil and refrigerate for at least 3 hours.
• Cut roll into slices 5 mm thick, place on greased baking trays. Bake at 180 °C (350 °F) gas mark 4, for 15 minutes, until light golden brown.