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Vegetable Hot Pot Cook some chopped onion in 142ml Bovril stock until tender and then add a generous portion of frozen casserole vegetables, a can of tomatoes, herbs, spices and seasoning and cook until tender. Pour in a can of chickpeas, heat through and serve with a huge mound of mashed potato. Free on a green day

Gammon and Egg Bake Cut some gammon into chunks and quickly fry in Fry Light with some onion and garlic. Add a can of chopped tomatoes and a couple of diced peppers. Place in an oven proof bowl and hollow out the middle. Drop an egg into the hollow and bake in the oven until the egg is cooked Free on an original day

Hash Brunch Fry lots of potato cubes in Fry Light until browned, add some chopped onions and cook until tender. Stir in some chopped beetroot and 3oz ham (from b choice) and fry until piping hot. Serve with an egg fried in Fry Light and freshly chopped herbs Free on a green day if using ham as a b choice

Quick Recipe for Chilli Bean Treat Open up a can of mixed chilli beans and throw in a pan with some onion, tomatoes and Quorn mince. Add a pinch of chilli powder and stir until cooked. Serve on top of a bed of rice Free on a green day

Garlic Chicken and Vegetable Pot Roast 2sm red peppers 2sm green peppers 8oz Shallots or sm onions 1 bulb Fennel 3lb oven ready chicken Salt and ground black pepper 1sm Lemon 142ml chicken stock made with Bovril 2 sprigs each of thyme, rosemary and tarragon 2 bay leaves 1 bulb garlic 1tbsp fennel seeds 1) preheat the oven to gas 4/350F/180C. Halve and de seed the peppers and cut in half again. Place in the bottom of a large oval casserole with a tight fitting lid. Peel and halve the shallots or onion and mix into the peppers. Trim the fennel and slice thickly. Place in the casserole 2) Halve the lemon and place inside the chicken. Place the chicken on top of the vegetables and pull some of the veg up around the sides of the chicken. Pour in the stock 3) Tie the herbs together and place in the casserole. Break the bulb of the garlic up and peel away the outer paper but do not peel the cloves. Scatter over the chicken and veg and sprinkle with the fennel seeds 4) Cover the casserole with a sheet of foil and then place the lid on top. Bake for one and a half hours until tender and cooked through 5) Drain the chicken and veg and place on a warmed serving platter. REMOVE the chicken skin before eating and serve with the garlic cloves and vegetables Free on an original day 10 on a green day

Put in a large saucepan...carrotts, onion, swede, turnip, celery, red pepper, chicken stock cubes (all chopped small). Start by adding 2 pints water, and top up as required. Bring to boil and then simmer till well cooked (keep lid on saucepan when simmering). When this has been done, blitz it with a hand blender ( careful its hot ). Add salt and pepper to taste, and if too thick, add more chicken stock. Serve as needed throughout the day as a "filler". When serving sprinkle with fresh parsley. And the whole pan of soup is FREE on either Green or Red day.

Insalata Di Mare 8oz peeled prawns 4oz cooked shelled musses 4oz cooked squid rings 6oz can white crab meat Juice and finely grated rind of 1 lemon 2tbsp fat free vinaigerette salad dressing 2tbsp chopped parsley Salt and ground black pepper 4 large whole prawns 8 green or New Zealand mussels (optional) Lemon zest and parsley sprigs to garnish 1) Wash and pat dry the prawns, mussels,and squid and place in a bowl. Flake the crab meat and mix into the fish along with the lemon juice, salad dressing, chopped parsle and seasoning. Cover and chill for 30mins 2) To serve, pile on to serving plates and serve each portion with a whole prawn and two green mussels, if using. Garnish and serve with extra lemon if liked. This Italian seafood salad can be used as a starter and is free on an original day and 9 sins on a green day

To Maz and whoever else wanted a few slimming world recipes!