Comfort food just got the green light. Introducing the ultimate Men’s Health burger, sauce, french fries and shake, the perfect healthy meal.

The Men’s Health Burger

If you’re using ostrich, be sure to cook the burgers for the minimal time or they’ll be dry and tasteless Prep time 10 minutes Cooking time 6-10 minutes

What to buy

500g ostrich mince½ cup oats1 small onion, finely chopped¼ cup roughly chopped parsley, optional2 cloves garlic, crushed1 Tbsp Worcestershire sauce1 tsp beef stock powder. Salt and milled pepper. Serves 4 (one large pattie each)

What to do

Mix all ingredients together. Don’t overmix as the mixture will become too smooth and dense. Mould mince into 4 large, thick burger patties, bearing in mind that mince shrinks when cooked. Lightly brush or spray the patties with oil. Heat a heavy-based pan until smoking. Cook burgers, turning once for 3 minutes on each side, until browned and crisp on the outside and medium rare inside. Pile onto a burger bun with lettuce, tomato, onion, gherkin and sauce.

The Men’s Health Low-Fat Oven Fries

The perfect accompaniment to the burger. Prep time 5-10 minutes Cooking time 30 minutes

What to buy Olive oil spray3 large potatoes, peeled. Salt and milled pepper or barbecue spice. Serves 4

What to do Preheat oven to 200˚C. Cut the potatoes into large chip batons or wedges. Place in a pot with cold water to just cover, bring to the boil and cook for 8 minutes. Drain and dry well. Spray a baking sheet with oil and arrange potato wedges on the tray; do not allow them to overlap. Roast for about 15 minutes. Remove from oven, shake the potatoes (to ensure they don’t stick) and turn them over. Return tray to the oven and bake for a further 10 minutes or until potatoes are soft and tender in the middle and crisp on the outside. Season as desired.

The Men’s Health Mega-Thick Choc-Nut Shake: No Additional Dessert Needed

Prep time: 3 minutes. Cooking time: None

What to buy

1 cup frozen yoghurt – vanilla, choc or English toffee

1 cup low-fat or fat-free milk

3 Tbsp best quality cocoa

1 Tbsp peanut butter (crunchy or smooth)

Makes 1. cups

What to do

Whizz all the ingredients together in a blender. Pour into a glass, stick in a straw and slurp your way to heave

The Men’s Health Barbecue Sauce

Flavour packed and delicious on burgers, grilled chicken or steak

Prep time 10 minutes Cooking time 10-15 minutes

**What to buy

1 Tbsp olive oil

1 small onion, finely chopped

2 garlic cloves, crushed

1 or 2 red chillies, de-seeded and finely sliced

3 large ripe tomatoes, roughly chopped

1⁄3 cup tomato sauce

1 Tbsp English mustard

1 Tbsp sugar

¼ cup chutney

2 Tbsp vinegar (any brand)

1 Tbsp soy or Worcestershire sauce

Salt and milled pepper

Serves 6

What to do

Heat olive oil in a pan and add onion, garlic and chilli. Allow to cook for 2-3 minutes until onions are translucent and slightly golden, not burnt. Add remaining ingredients, stir, cover and allow to cook over a gentle heat for about 10-15 minutes, until the sauce thickens.

Creamy Burger Drizzle

Utterly delicious and a firm favourite in my house

Prep time: 5 minutes. Cooking time: None

What to buy

½ cup fat-free yoghurt

2 Tbsp light mayonnaise

2 tsp tomato sauce

2 tsp Worcestershire sauce

1 tsp minced chilli

Salt and milled pepper

Makes a generous ½ cup

What to do

Mix all ingredients together and use as a burger sauce or sandwich spread.