HANWELL Slimming World has launched a new recipe book full of 60 fast and healthy recipes.

The new book includes a list of recipes for nutritious foods, that will help you lose weight and can be cooked in 30 minutes or less.

Lisa Maskell who runs Hanwell Slimming World told Ealing Nub News: "We've found at Slimming World, busy lives need simple, speedy meals, so we've launched an essential new cookery book which includes more than 60 mouth-watering recipes, all nutritious, filling, taste amazing and will help you lose weight."

Competition Giveaway

Ealing Nub News has teamed up with Hanwell Slimming World to give away five free copies of the new recipe book to our readers.

All you have to do to win is to make sure you follow our social media pages (Facebook, Twitter, Instagram), like the post on either one of our social media pages and tag three friends in the comments section.

Here are three of the recipes you can find in the Fast and Free Recipe book:

Linguine Marinara

Serves 4

Ready in 15 minutes

2 x 400g cans chopped tomatoes

2 tbsp tomato purée

6 garlic cloves, crushed

½-1 tsp dried chilli flakes, to taste

500g dried linguine or spaghetti

1½ tbsp capers, drained and rinsed

2 roasted red peppers in brine from a jar, roughly chopped

500g frozen mixed seafood, thawed

A handful of chopped fresh parsley, to serve

Mixed-leaf salad, to serve

Put the chopped tomatoes, tomato purée, garlic and chilli flakes in a large non-stick saucepan over a medium heat, bring to a simmer and cook for about 8 minutes, stirring occasionally.

Meanwhile, cook the pasta according to the pack instructions.

Stir the capers, red peppers and seafood into the tomato sauce and simmer gently for 3 minutes or until the seafood has heated through, stirring occasionally (take care not to cook it too long or it will get tough). Season to taste.

Drain the pasta and return to the pan, then add the seafood sauce and toss well. Divide between shallow bowls, sprinkle over the parsley and serve hot with the salad.

Chow Kow Steak

Serves 4

Ready in 15 minutes

Low-calorie cooking spray

4 large pak choi heads, stalks and leaves separated

3 garlic cloves, finely chopped

1. 5cm piece fresh root ginger, peeled and shredded

2 tsp vegetable bouillon powder

750g lean sirloin steak, all visible fat removed, cut into cubes

Sliced red chilli, to serve (optional)

For the sauce:

1 roasted red pepper in brine from a jar, drained

1 tsp tomato purée

1 tsp Worcestershire sauce

2 tsp dark soy sauce or tamari

1 tbsp oyster sauce chow

First put all the sauce ingredients and 5 tbsp cold water in a small food processor and blitz to a smooth sauce. Set aside.

Spray a non-stick wok or large frying pan with low-calorie cooking spray and place over a high heat. Add the pak choi stalks, garlic, ginger and bouillon powder and stir-fry for 3 minutes, then add the pak choi leaves and cook for 1 minute or until just tender. Tip into a shallow serving dish and cover to keep warm. Wipe the pan with kitchen paper.

Spray the pan with more low-calorie cooking spray, add the steak and stir-fry for about 4 minutes, then transfer to a bowl.

Add the sauce to the pan and bring to a rapid simmer. Add the steak to the sauce and heat through, tossing to coat well in the sauce.

Spoon the meat and sauce into the middle of the pak choi dish and scatter over the sliced chilli, if using. Serve hot.

Cauliflower Curry

Serves 4

Ready in 25 minutes

Low-calorie cooking spray

2 small cauliflowers, broken into medium-size florets

1 small onion, roughly chopped

6 garlic cloves, peeled

5cm piece fresh root ginger, peeled and roughly chopped

1 red chilli, deseeded

2 tsp ground cumin

2 tsp ground coriander

½ tsp turmeric

½ tsp cayenne pepper

400g can chopped tomatoes

2 roasted red peppers in brine from a jar, drained and chopped

1 tbsp juice from an unwaxed lemon, plus wedges to serve

A handful of shredded fresh mint, to serve

Optional – serve with boiled rice

Spray a wide non-stick saucepan with low-calorie cooking spray and place over a high heat. When it's hot, add the cauliflower florets and cook for 3-4 minutes or until lightly browned in patches, turning them often. Tip into a bowl and set aside.

Meanwhile, put the onion, garlic, ginger and chilli into a small food processor. Add 4 tbsp water and blend to a smooth paste.

Reduce the heat under the saucepan to medium-low, add your onion paste and stir-fry for 3 minutes. Stir in the cumin, coriander, turmeric, cayenne pepper, chopped tomatoes and a pinch of salt and bring to a simmer.

Return the cauliflower to the pan, add another 3 tbsp water and cover. Simmer for 10 minutes or until the cauliflower is tender, stirring now and then.

Stir in the peppers and lemon juice, scatter over the mint and serve hot with lemon wedges and rice.