1. Choose lower fat alternatives, such as substituting low fat cheese for cream cheese.
  2. One third of your meals should consist of salad or vegetables.
  3. Remember to eat at least five portions of fruit and vegetables per day.
  4. To help you use less olive oil, try using an olive oil spray for cooking, or when making salad dressings.
  5. If you are trying to cut down on salt, use extra spices and herbs to add flavour to your meals.
  6. Want to cut down on fat? Swap frying or roasting with grilling, using a griddle pan or steaming your food.
  7. Choose a leaner cut of meat without fat such as poultry with skin removed, fillet steak. Cut off any visible fat.
  8. Choose wholegrain rice and pasta as they are higher in fibre than the white alternatives.
  9. When using cheese, maybe think about a mature Cheddar or a hard blue cheese, for more flavour, but use less of it, perhaps grating it.

Cheese Quoits for a Soup Topping

Why not liven up tinned soup with these delicious cheese rings.


6 ounces of plain flour

Half a teaspoon of cream of tartar

Half a teaspoon of bicarbonate of soda

Half a teaspoon of salt

A sprinkle of black pepper OR cayenne powder if you like things spicy

Half an ounce of fresh butter

2 ounces of cream cheese

2 or 3 tablespoons of milk

A little beaten egg

2 tablespoons of grated Cheddar cheese


Sift the powdered ingredients into a bowl. Rub in the cream cheese and butter until it resembles breadcrumbs. Blend with milk to a soft dough. With light strokes, roll out fairly thin and use a round cutter to make rings. Brush over with egg and dip into the grated cheese. Bake in a moderately hot oven for 10-12 minutes. They should be nicely risen and golden coloured. Re-roll some of the leftover pastry if you wish to make more. Serve piping hot on top of soup, tinned or homemade.