Air fryer roast dinner

 Forget turning on the oven to cook the big Sunday meal – make the main elements in an air fryer. Use a microwave to heat the gravy rather than on the hob.

Ingredients

    2-3 medium potatoes, peeled and cut into quarters

    3 tsp vegetable, olive or rapeseed oil

    1 large or 2 small chicken breasts, skin-on

    3 medium carrots, peeled and cut into batons

    100g frozen peas

    gravy, to serve

Method

    STEP 1

    Soak the potatoes in water for 30 mins, then drain and rinse. Heat the air fryer for 2 mins. Dry the potatoes thoroughly, then put in a bowl, drizzle over 1 tsp of the oil and season with salt and pepper. Using your hands or a spoon, coat the potatoes in the oil, then put into the air fryer basket, in one layer if possible. Cook for 10 mins at 190C.

    STEP 2

    Meanwhile, coat the chicken in another 1 tsp oil and season with salt and freshly ground black pepper. Once the potatoes have been in for 10 mins, move them to the sides and lay the chicken in the centre of the basket. Cook for 10 mins.

    STEP 3

    Coat the carrots in the remaining oil. After the chicken has cooked for 10 mins, remove it from the basket and add the carrots, mixed in with the potatoes, then move both to the sides and put the chicken back into the centre. Cook for 10-15 mins, still at 190C. At this point, the chicken should be cooked – check by inserting a knife into the thickest part and checking the juices run clear. Alternatively, a meat thermometer should read 70C. If it’s not quite done, cook for a further 5 mins. Remove the chicken and rest it under a piece of tented foil.

    STEP 4

    Put the peas in a small ovenproof dish or mug with 2 tbsp water and cover with foil to prevent any moisture escaping. Put in the air fryer basket where the chicken was and cook for a final 10 mins at 190C. The potatoes should be golden and crisp, the carrots tender and the peas warmed through. Slice the chicken breast and serve with the vegetables and gravy.

By Samuel Goldsmith

Banana oat pancakes

 Make our healthier pancakes using rolled oats and banana for natural sweetness. Serve with a dollop of creamy yogurt and fresh fruit.

Ingredients

    125ml oat milk

    2 eggs, separated

    1 small banana

    100g rolled oats

    2 tsp baking powder

    few drops of vanilla extract

    oil, we used avocado oil spray

    low-fat yogurt and fruit to top

Method

    STEP 1

    Put the oat milk, egg yolks, banana, oats, baking powder and vanilla in a blender and process to as smooth a mixture as you can get. Whisk the eggs whites until they hold stiff peaks. Whisk 1-2 tbsp of the whites into the batter, then fold in the rest.

    STEP 2

    Heat a non-stick pan over a medium heat and spray with a whisper of oil, pour about 2 tbsp of batter into the pan and cook for 1-2 mins, until the base sets and bubbles appear all over the top. Flip and cook the other side for a minute. Repeat in batches, making sure the top looks dryish before attempting the flip, or the centre will collapse.

By Lulu Grimes

Healthy chicken pasta bake

 Try this healthy chicken pasta bake with peppers, courgette and ricotta for a nutritious midweek dinner. It’s sure to be a hit with everyone.

Ingredients

    300g wholemeal penne

    2 tsp olive oil

    2 peppers (we used 1 yellow and 1 orange), deseeded and chopped

    1 large courgette (160g), coarsely grated

    3 large garlic cloves, finely grated

    500g carton passata

    1 tbsp smoked paprika

    1½ tsp vegetable bouillon powder

    1 tsp chilli powder (optional)

    25g Kalamata olives (about 8), sliced

    400g chicken breasts (2 large), cut into pieces

    large handful of basil, chopped, plus extra to serve

    100g ricotta

    20g finely grated mature cheddar

Method

    STEP 1

    Cook the pasta following pack instructions. Heat the oven to 180C/160C fan/gas 4.

    STEP 2

    Meanwhile, heat the oil in a large pan over a medium heat and fry the peppers for 8 mins, stirring until they start to soften. Add the courgette and garlic, stir for a few minutes more, then tip in the passata and stir in the smoked paprika, bouillon, chilli, if using, and olives. Simmer for 3-4 mins.

    STEP 3

    Drain the pasta, reserving the pasta water. Tip the pasta into the passata mixture along with the chicken, half a mug of the pasta water and the basil. Stir together well, then tip into baking dish.

    STEP 4

    Mix the ricotta in a bowl with 5 tbsp of the pasta water and spread across the top of the pasta. Sprinkle over the cheddar, then bake for 35 mins. Scatter with a few extra basil leaves, if you like, and serve.

By Sara Buenfeld

Turmeric latte

 Making your own turmeric latte is easy with our recipe. Whizz together and benefit from the anti-inflammatory and antioxidant effects from the curcumin.

Ingredients

    350ml almond milk (or any milk of your choice)

    ¼ tsp ground turmeric

    ¼ tsp ground cinnamon

    ¼ tsp ground ginger

    ½ tsp vanilla extract

    1 tsp maple syrup

    grind of black pepper

Method

    STEP 1

    Put all the ingredients in a saucepan and whisk constantly over a gentle heat, ideally with a milk frother if you have one. Once hot, pour into mugs and sprinkle with a little more cinnamon to serve.

By Sophie Godwin

Pork & squash goulash cobbler

 Combine pork with squash and mushrooms in this hearty low-calorie meal for two. If you add the cabbage to serve, it counts as five of your 5-a-day.

Ingredients

    1 tsp olive oil

    250g lean pork fillet, trimmed of any visible fat and cut into chunks

    3 celery sticks, chopped (160g)

    160g butternut squash, peeled and cut into cubes

    1 green pepper, deseeded and diced

    100g button mushrooms, stalks pulled out, and large ones halved

    ½ tsp caraway seeds, plus a pinch for sprinkling

    2 tsp smoked paprika

    1 tsp vegetable bouillon powder

    2 tbsp tomato purée

    2 garlic cloves, finely grated

    160g cooked cabbage, to serve

For the cobbler topping

    100g spelt wholemeal flour

    2 tsp baking powder

    1 tsp olive oil

    100g pot natural yogurt

    drop of milk, to glaze (optional)

Method

    STEP 1

    Heat the oil in an ovenproof non-stick pan, then stir-fry the pork for 5-7 mins until it starts to brown. Tip in the celery, squash, pepper and mushrooms with their stalks, then cook for a few minutes more.

    STEP 2

    Stir in the caraway and paprika, then pour in 350ml boiling water, the bouillon, tomato purée and garlic. Cover the pan and simmer for 20 mins until the veg is tender, then remove the lid and simmer for another 5 mins to reduce a little.

    STEP 3

    Heat the oven to 220C/200C fan/gas 7. For the cobbler topping, put the flour in a bowl and stir in the baking powder. Combine the oil and yogurt, then stir that into the flour. Bring the mix together into a dough using a cutlery knife. Knead very lightly on a clean work surface, then form into a sausage shape about the width of a large cucumber. Slice evenly into six rounds and arrange on top of the goulash. Brush with a little milk to glaze, if you like, and scatter over a pinch of caraway seeds. Bake for 15-20 mins until golden and cooked – you can tell by lifting one to see if the mixture has set beneath. Serve with the cooked cabbage on the side, if you like.

By Sara Buenfeld

Breakfast egg wraps

 Enjoy these protein-rich egg wraps filled with mushrooms and tomatoes for a quick, filling and healthy breakfast. It provides iron, folate and fibre.

Ingredients

    500g pack closed cup mushrooms

    4 tsp rapeseed oil, plus 2 drops

    320g cherry tomatoes, halved, or 8 tomatoes, cut into wedges

    2 generous handfuls parsley, finely chopped

    8 tbsp porridge oats (40g)

    10 eggs

    4 tsp English mustard powder made up with water

Method

    STEP 1

    Thickly slice half the pack of mushrooms. Heat 2 tsp rapeseed oil in a non-stick pan. Add the mushrooms, stir briefly then fry with the lid on the pan for 6-8 mins. Stir in half the tomatoes then cook 1-2 mins more with the lid off until softened.

    STEP 2

    Beat together the eggs really well with the parsley and oats. Heat a drop of oil in a large non-stick frying pan. Pour in a ¼ of the egg mix and fry for 1 min until almost set, flip over as if making a pancake. Tip from the pan, spread with a quarter of the mustard, spoon a ¼ the filling down the centre and roll up. Now make a second wrap using another ¼ of the egg mix and filling. If you're following our Healthy Diet Plan, save the rest for the following day.

By Sara Buenfeld

Lemon & yogurt chicken flatbreads

 Make these family-friendly chicken wraps with lemon, garlic and cinnamon marinade on a barbecue if the sun is shining. Serve in flatbreads with yoghurt.

Ingredients

    2 skinless chicken breasts, cut into strips

    1 lemon

    1 tsp dried oregano (optional)

    1 garlic clove, crushed

    pinch of cinnamon

    1 tbsp olive oil

    4 flatbreads

    4 tbsp Greek yogurt

    ¼ red pepper, finely chopped

    1 Little Gem lettuce, finely chopped

Method

    STEP 1

    Put the chicken in a bowl. Pare strips of zest from the lemon using a vegetable peeler, then juice the lemon too. Add the peel and half the juice to the chicken, along with the oregano (if using), garlic, cinnamon and oil. Mix well, cover and chill for an hour. The lemon juice will start to ‘cook’ the chicken, so don’t leave for longer.

    STEP 2

    Heat the barbecue. If you are using coals, wait until they turn white. If you are indoors, heat a griddle pan. Thread the chicken strips onto a couple of metal skewers to stop them falling through the grate (you don’t need to do this for the griddle), then grill for a couple of mins each side. The strips will cook through quickly so don’t leave them too long. Season if you like.

    STEP 3

    Warm the flatbreads on the edge of the barbecue (or on the griddle) for a minute, then transfer them to plates and spread each with ½ tbsp yogurt. Divide the chicken strips between them, then dot on the remaining yogurt and sprinkle over the pepper and lettuce. Fold or roll the flatbreads to eat.

By Lulu Grimes

Creamy chicken, squash & pecan pasta

 This crowd-pleasing pasta is easy to make, healthy and satisfying with squash providing 1 of your 5-a-day and pecans stirred through, which add a nice crunch.

Ingredients

    1l chicken stock

    ½ butternut squash, peeled and chopped into small chunks

    2 chicken breasts

    400g pasta (we used casarecce)

    50g cream cheese

    75g pecans, chopped

    small pack flat-leaf parsley, chopped

    25g parmesan grated, plus extra to serve

Method

    STEP 1

    Pour the stock into a pan and bring to a simmer. Add the squash and chicken, cover and bubble gently for 15 mins, or until the chicken and squash are cooked. If the chicken cooks first, remove from the pan, set aside and keep boiling the squash until tender. Scoop the squash out with a slotted spoon, leaving just the stock in the pan.

    STEP 2

    Bring the stock back to the boil and add the pasta; the liquid should just cover the pasta. Cook, stirring regularly, until the pasta is just tender and most of the stock has been absorbed (top up with water if necessary). Shred the chicken.

    STEP 3

    Return the squash to the pan and add the cream cheese, pecans, parsley and parmesan. Simmer for another min or two, then add the chicken. Season and serve with extra parmesan, if you like.

By Cassie Best

Paneer jalfrezi with cumin rice

 Spice up your week with this satisfying, healthy, low-calorie veggie curry. It provides calcium, iron, vitamin C and fibre, along with three of your 5-a-day.

Ingredients

    2 tsp cold-pressed rapeseed oil

    1 large and 1 medium onion, large one finely chopped and medium one cut into wedges

    2 large garlic cloves, chopped

    50g ginger, peeled and shredded

    2 tsp ground coriander

    2 tsp cumin seeds

    400g can chopped tomatoes

    1 tbsp vegetable bouillon powder

    135g paneer, chopped

    2 large peppers, seeded and chopped

    1 red or green chilli, deseeded and sliced

    25g coriander, chopped

For the rice

    260g brown basmati rice

    1 tsp cumin seeds

Method

    STEP 1

    Heat 1 tsp oil a large non-stick frying pan and fry the chopped onions, garlic and half the ginger for 5 mins until softened. Add the ground coriander and cumin seeds and cook for 1 min more, then tip in the tomatoes, half a can of water and the bouillon. Blitz everything together with a stick blender until very smooth, then bring to a simmer. Cover and cook for 15 mins.

    STEP 2

    Meanwhile, cook the rice and cumin seeds in a pan of boiling water for 25 mins, or until tender.

    STEP 3

    Heat the remaining oil in a non-stick wok and fry the paneer until lightly coloured. Remove from the pan and set aside. Add the peppers, onion wedges and chilli to the pan and stir-fry until the veg is tender, but still retains some bite. Mix the stir-fried veg and paneer into the sauce with the chopped coriander, then serve with the rice. If you're following our Healthy Diet Plan, eat two portions of the curry and rice, then chill the rest for another day. Will keep for up to three days, covered, in the fridge. To serve on the second night, reheat the leftover portions in the microwave until piping hot.

By Sara Buenfeld

Fruit & nut breakfast bowl

 Top cheap and healthy porridge oats with chopped fresh oranges, Greek yogurt and a sprinkling of dried fruit, nuts and seeds.

Ingredients

    6 tbsp porridge oats

    2 oranges

    just under ½ x 200ml tub 0% fat Greek-style yogurt

    60g pot raisins, nuts, goji berries and seeds

Method

    STEP 1

    Put the oats in a non-stick pan with 400ml water and cook over the heat, stirring occasionally for about 4 mins until thickened.

    STEP 2

    Meanwhile, cut the peel and pith from the oranges then slice them in half, cutting down either side, as closely as you can, to where the stalk would be as this will remove quite a tough section of the membrane. Now just chop the oranges.

    STEP 3

    Pour the porridge into bowls, spoon on the yogurt then pile on the oranges and the fruit, nut and seed mixture.

By Sara Buenfeld

Cheesy seafood bake

 Comfort food at its healthiest! This protein-rich dinner is perfect after a workout, and provides an impressive 4 of your 5-a-day along with vitamin C and iron.

Ingredients

    300g medium potatoes (about 3), thinly sliced

    2 tbsp milk

    40g mature cheddar, finely grated

    1 tsp rapeseed oil

    1 onion (160g), finely chopped

    1 red pepper, deseeded and finely diced (270g)

    2 tsp balsamic vinegar

    1 tsp vegetable bouillon powder

    400g can chopped tomatoes

    ½ x 30g pack basil, leaves picked and finely chopped

    1 garlic clove, finely grated

    280g pack skinless cod loins

    100g frozen small Atlantic cooked prawns, defrosted

    160g broccoli florets

Method

    STEP 1

    Boil the potato slices for 10 mins then drain, tip into a bowl and gently mix in the milk and half the cheese. Don’t worry if the potatoes break up a little.

    STEP 2

    Meanwhile, heat the oil in a large frying pan and cook the onion until softened. Stir in the pepper and cook for 5 mins more. Spoon in the balsamic vinegar and bouillon powder, then stir in the tomatoes, basil and garlic. Lay the cod fillets on top, then cover and cook for 6-8 mins until the cod flakes when tested. Heat the grill to high.

    STEP 3

    Take off the heat, stir in the prawns and tip into a shallow baking dish, breaking up the cod into large chunks. Cover with the potatoes and sprinkle with the remaining cheese. Grill until golden. While it’s grilling, steam or boil the broccoli to serve with the bake.

By Sara Buenfeld

Healthy tuna lettuce wraps

 Make these nifty wraps with avocado mayo as a great low-carb, high-protein lunch. They're packed with omega-3-rich tuna and boast three of your five-a-day.

Ingredients

    2 drops rapeseed oil, for brushing

    2 x 140g fresh tuna fillets, defrosted

    1 ripe avocado

    ½ tsp English mustard powder

    1 tsp cider vinegar

    1 tbsp capers

    8 romaine lettuce leaves

    16 cherry tomatoes, preferably on the vine, halved

Method

    STEP 1

    Brush the tuna with a little oil. Heat a non-stick pan, add the tuna and cook for 1 min each side, or a min or so longer for a thicker fillet. Transfer to a plate to rest.

    STEP 2

    Halve and stone the avocado and scoop the flesh into a small bowl. Add the mustard powder and vinegar, then mash well so that the mixture is smooth like mayonnaise. Stir in the capers. Spoon into two small dishes and put on serving plates with the lettuce leaves, and tomatoes.

    STEP 3

    Slice the tuna (it should be slightly pink inside) and arrange on the plates. Spoon some ‘mayo’ on the lettuce leaves and top with tuna and cherry tomatoes and a few extra capers. To eat, roll up into little wraps.

By Sara Buenfeld

Overnight oats

 Adapt this recipe for easy overnight oats to suit your tastes. You can add dried fruit, seeds and nuts, grated apple or pear, or chopped tropical fruits for the perfect healthy breakfast.

Ingredients

    ¼ tsp ground cinnamon

    50g rolled porridge oats

    2 tbsp natural yogurt

    50g mixed berries

    drizzle of honey

    ½ tbsp nut butter (we used almond)

Method

    STEP 1

    The night before serving, stir the cinnamon and 100ml water (or milk) into your oats with a pinch of salt.

    STEP 2

    The next day, loosen with a little more water (or milk) if needed. Top with the yogurt, berries, a drizzle of honey and the nut butter.

By Sophie Godwin

Healthy pancakes

 These easy healthy pancakes get their fluffy texture from whipped egg whites. Stack them high with fresh berries and a spoonful of low-fat yogurt.

Ingredients

    50g self-raising flour

    50g wholemeal or wholegrain flour

    2 small eggs, separated

    150ml skimmed milk

    berries and low-fat yogurt or fromage frais to serve

Method

    STEP 1

    Sift the flours into a bowl or wide jug and tip any bits in the sieve back into the bowl. Add the egg yolks and a splash of milk then stir to a thick paste. Add the remaining milk a little at a time so you don’t make lumps in the batter.

    STEP 2

    Whisk the egg whites until they stand up in stiff peaks, then fold them carefully into the batter – try not to squash out all the air.

    STEP 3

    Heat a non-stick pan over a medium heat and pour in enough batter to make a pancake about 10 cm across. Cook for just under a minute until bubbles begin to pop on the surface and the edges are looking a little dry. Carefully turn the pancake over. If it is a bit wet on top, it may squirt out a little batter as you do so. In that case, leave it on the other side a little longer. Keep warm while you make the remaining pancakes. Serve with your favourite healthy toppings.

By Lulu Grimes

Super smoky bacon & tomato spaghetti

 Serve your pasta with a budget-friendly bacon, tomato and paprika sauce. It's a healthy choice to boot.

Ingredients

    400g spaghetti

    1 tbsp olive oil

    120g smoked streaky bacon, sliced into matchsticks

    1 onion, finely chopped

    1 garlic clove, finely chopped

    2 tsp sweet smoked paprika

    2 x 400g cans chopped tomatoes

    grated parmesan, to serve (optional)

Method

    STEP 1

    Bring a large pan of water to the boil and cook the spaghetti following pack instructions. Meanwhile, heat the oil in a large non-stick frying pan and cook the bacon for 3-4 mins until just starting to crisp. Stir in the onion and cook for another 3-4 mins, then add the garlic and smoked paprika, and cook for 1 min more.

    STEP 2

    Pour in the chopped tomatoes, bring to the boil and bubble for about 5 mins until thickened, stirring every so often to stop it catching on the bottom. Drain the pasta and toss with the sauce. Serve with Parmesan, if you like.

By Katy Greenwood

Herb omelette with fried tomatoes

 Make a perfect, protein-rich brunch or breakfast for two people. This healthy omelette can be on the table in just 10 minutes, served with juicy tomatoes.

Ingredients

    1 tsp olive oil

    3 tomatoes, halved

    4 large eggs

    1 tbsp chopped parsley

    1 tbsp chopped basil

Method

    STEP 1

    Heat the oil in a small non-stick frying pan, then cook the tomatoes cut-side down until starting to soften and colour. Meanwhile, beat the eggs with the herbs and plenty of freshly ground black pepper in a small bowl.

    STEP 2

    Scoop the tomatoes from the pan and put them on two serving plates. Pour the egg mixture into the pan and stir gently with a wooden spoon so the egg that sets on the base of the pan moves to enable uncooked egg to flow into the space. Stop stirring when it’s nearly cooked to allow it to set into an omelette. Cut into four and serve with the tomatoes.

By Sara Buenfeld

Spicy fish stew

 Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chilli, salmon fillets and herbs.

Ingredients

    1 tbsp olive oil

    2 onions, thinly sliced

    3 spring onions, chopped

    3 garlic cloves, chopped

    1 red chilli, seeded and thinly sliced

    few thyme sprigs

    2 x 400g cans chopped tomatoes

    400ml vegetable bouillon made with 2 tsp vegetable bouillon powder

    2 green peppers, seeded and cut into pieces

    160g brown basmati rice

    400g can and 210g can red kidney beans, drained

    handful fresh coriander, chopped, plus a few sprigs extra

    handful flat-leaf parsley, chopped

    550g pack frozen wild salmon, skinned and cut into large pieces

    1 lime, zested

Method

    STEP 1

    Heat the oil in a large non-stick pan and fry the onions for 8-10 mins until softened and golden. Add the spring onions, garlic, chilli and thyme. Cook, stirring, for 1 min. Pour in the tomatoes and bouillon, then stir in the peppers. Cover and leave to simmer for 15 mins.

    STEP 2

    Meanwhile, cook the rice according to pack instructions. Stir in the beans with the coriander and parsley, then leave to cook gently for another 10 mins until the peppers are tender. Add the salmon and lime zest and cook for 4-5 mins until cooked through.

    STEP 3

    Ladle into bowls and scatter with the coriander sprigs.

By Sara Buenfeld

Lentil Bolognese soup

 Tuck into this full-bodied, vegetarian Bolognese-based soup with red lentils, which brings you four of your 5-a-day and plenty of fibre.

Ingredients

    2 tbsp rapeseed oil

    3 onions, finely chopped

    3 large carrots, finely diced

    3 celery sticks, finely diced

    4 garlic cloves, finely chopped

    500g carton passata

    1 tbsp vegetable bouillon powder

    125g red lentils

    1 tsp smoked paprika

    4 sprigs fresh thyme

    125g wholemeal penne

    50g finely grated vegetarian Italian-style hard cheese

Method

    STEP 1

    Heat the oil in a large non-stick pan then fry the onions for a few mins until they start to colour. Add the carrots, celery and garlic then fry for 5 more mins, stirring frequently, until the vegetables start to soften.

    STEP 2

    Pour in the passata, bouillon powder and the lentils with 2l boiling water. Add the smoked paprika, thyme and plenty of black pepper then bring to the boil, cover the pan and simmer for 20 mins.

    STEP 3

    Tip in the penne then cook for 12-15 mins more until the pasta and lentils are tender, adding a little more water if necessary. Stir through the cheese, then ladle half the soup into bowls or a wide-necked flask if you're taking it as a packed lunch. Cool the remaining soup (remove the thyme sprigs) and keep in the fridge until required. It will keep well for several days. Reheat in a pan, adding a little extra water if the soup has thickened.

By Sara Buenfeld

Roasted cauli-broc bowl with tahini hummus

 A simple quinoa bowl you can put together in 10 minutes and enjoy al-desko. It's vegan, healthy and gluten-free.

Ingredients

    400g pack cauliflower & broccoli florets

    2 tbsp olive oil

    250g ready-to-eat quinoa

    2 cooked beetroots, sliced

    large handful baby spinach

    10 walnuts, toasted and chopped

    2 tbsp tahini

    3 tbsp hummus

    1 lemon, 1/2 juiced, 1/2 cut into wedges

Method

    STEP 1

    The night before, heat oven to 200C/180C fan/gas 6. Put the cauliflower and broccoli in a large roasting tin with the oil and a sprinkle of flaky sea salt. Roast for 25-30 mins until browned and cooked. Leave to cool completely.

    STEP 2

    Build each bowl by putting half the quinoa in each. Lay the slices of beetroot on top, followed by the spinach, cauliflower, broccoli and walnuts. Combine the tahini, hummus, lemon juice and 1 tbsp water in a small pot. Before eating, coat in the dressing. Serve with the lemon wedges.

By Chelsie Collins

Bombay potato frittata

 Pack in the flavour with this Indian-inspired frittata. Perfect for a healthy lunch, it's low in calories and fat and full of nutrients.

Ingredients

    4 new potatoes, sliced into 5mm rounds

    100g baby spinach, chopped

    1 tbsp rapeseed oil

    1 onion, halved and sliced

    1 large garlic clove, finely grated

    ½ tsp ground coriander

    ½ tsp ground cumin

    ¼ tsp black mustard seeds

    ¼ tsp turmeric

    3 tomatoes, roughly chopped

    2 large eggs

    ½ green chilli, deseeded and finely chopped

    1 small bunch of coriander, finely chopped

    1 tbsp mango chutney

    3 tbsp fat-free Greek yogurt

Method

    STEP 1

    Cook the potatoes in a pan of boiling water for 6 mins, or until tender. Drain and leave to steam-dry. Meanwhile, put the spinach in a heatproof bowl with 1 tbsp water. Cover and microwave for 3 mins on high, or until wilted.

    STEP 2

    Heat the rapeseed oil in a medium non-stick frying pan. Add the onion and cook over a medium heat for 10 mins until golden and sticky. Stir in the garlic, ground coriander, ground cumin, mustard seeds and turmeric, and cook for 1 min more. Add the tomatoes and wilted spinach and cook for another 3 mins, then add the potatoes.

    STEP 3

    Heat the grill to medium. Lightly beat the eggs with the chilli and most of the fresh coriander and pour over the potato mixture. Grill for 4-5 mins, or until golden and just set, with a very slight wobble in the middle.

    STEP 4

    Leave to cool, then slice into wedges. Mix the mango chutney, yogurt and remaining fresh coriander together. Serve with the frittata wedges.

By Esther Clark

Quick chicken hummus bowl

 Make our healthy chicken and hummus salad bowl for a delicious budget lunch option. It can be thrown together in just 10 minutes and delivers three of your 5-a-day.

Ingredients

    200g hummus

    1 small lemon, zested and juiced

    200g pouch cooked mixed grains

    150g baby spinach, roughly chopped

    1 small avocado, halved and sliced

    1cooked chicken breast, sliced at an angle

    100g pomegranate seeds

    ½ red onion, finely sliced

    2 tbsp toasted almonds

Method

    STEP 1

    Mix 2 tbsp of the hummus with half the lemon juice, the lemon zest and enough water to make a drizzly dressing. Squeeze the grain pouch to separate the grains, then divide between two shallow bowls and toss through the dressing. Top each bowl with a handful of the spinach.

    STEP 2

    Squeeze the remaining lemon juice over the avocado halves, then add one half to each bowl. Divide the chicken, pomegranate seeds, onion, almonds and remaining hummus between the two bowls and gently mix everything together just before eating.

By Cassie Best

Veggie olive wraps with mustard vinaigrette

 Eat the rainbow with our simple, healthy, veggie wrap. This olive and veg sandwich makes an easy vegan, low-calorie lunch option to eat al-desko.

Ingredients

    1 carrot, shredded or coarsely grated

    80g wedge red cabbage, finely shredded

    2 spring onions, thinly sliced

    1 courgette, shredded or coarsely grated

    handful basil leaves

    5 green olives, pitted and halved

    ½ tsp English mustard powder

    2 tsp extra virgin rapeseed oil

    1 tbsp cider vinegar

    1 large seeded tortilla

Method

    STEP 1

    Mix all the ingredients except for the tortilla and toss well.

    STEP 2

    Put the tortilla on a sheet of foil and pile the filling along one side of the wrap – it will almost look like too much mixture, but once you start to roll it firmly it will compact. Roll the tortilla from the filling side, folding in the sides as you go. Fold the foil in at the ends to keep stuff inside the wrap. Cut in half and eat straight away. If taking to work, leave whole and wrap up like a cracker in baking parchment.

By Sara Buenfeld

Chicken noodle soup

 Mary Cadogan's aromatic broth will warm you up on a winter's evening - it contains ginger, which is particularly good for colds.

Ingredients

    900ml chicken or vegetable stock (or Miso soup mix)

    1 boneless, skinless chicken breast (about 175g)

    1 tsp chopped fresh ginger

    1 garlic clove, finely chopped

    50g rice or wheat noodles

    2 tbsp sweetcorn, canned or frozen

    2-3 mushrooms, thinly sliced

    2 spring onions, shredded

    2 tsp soy sauce, plus extra for serving

    mint or basil leaves and a little shredded chilli (optional), to serve

Method

    STEP 1

    Pour the stock into a pan and add the chicken breast, ginger and garlic. Bring to the boil, then reduce the heat, partly cover and simmer for 20 mins, until the chicken is tender.

    STEP 2

    Put the chicken on a board and shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, spring onion and soy sauce. Simmer for 3-4 mins until the noodles are tender.

    STEP 3

    Ladle into two bowls and scatter over the remaining spring onion, mint or basil leaves and chilli, if using. Serve with extra soy sauce.

By Mary Cadogan

Slow-cooker chicken casserole

 Treat the family to this wholesome chicken casserole that delivers comfort while being low-fat. And you can let a slow cooker do most of the work.

Ingredients

    knob of butter

    ½ tbsp rapeseed or olive oil

    1 large onion, finely chopped

    1 ½ tbsp flour

    650g boneless, skinless chicken thigh fillets

    3 garlic cloves, crushed

    400g baby new potatoes, halved

    2 sticks celery, diced

    2 carrots, diced

    250g mushrooms, quartered

    15g dried porcini mushroom, soaked in 50ml boiling water

    500ml stock made with 2 very low salt chicken stock cubes

    2 tsp Dijon mustard, plus extra to serve

    2 bay leaves

Method

    STEP 1

    Heat a knob of butter and ½ tbsp rapeseed or olive oil in a large frying pan, cook 1 finely chopped large onion for 8-10 mins until softened and starting to caramelise.

    STEP 2

    Meanwhile, put 1 ½ tbsp flour and a little salt and pepper in a bowl and toss 650g boneless, skinless chicken thigh fillets in it.

    STEP 3

    Add 3 crushed garlic cloves and the chicken to the pan and cook for 4-5 mins more until the chicken is starting to brown.

    STEP 4

    Transfer to your slow cooker, along with 400g halved baby new potatoes, 2 diced celery sticks, 2 diced carrots, 250g quartered mushrooms, 15g dried and soaked porcini mushrooms with the 50ml soaking liquid, 500ml chicken stock, 2 tsp Dijon mustard and 2 bay leaves.

    STEP 5

    Give it a good stir. Cook on Low for 7 hours or High for 4 hours.

    STEP 6

    Remove the bay leaves and serve with a little Dijon mustard on the side.

By Caroline Hire

Spicy vegetable egg fried rice

 Spice up your vegetarian fried rice with this easy recipe and feel free to mix things up with different veg.

Ingredients

    200g basmati rice or 400g/14oz leftover cooked rice

    1-2 red chillies, deseeded and grated or very finely chopped

    3 garlic cloves, crushed

    1 tbsp sunflower oil

    2 large carrots, diced

    200g Chinese cabbage, finely sliced

    2 eggs, lightly beaten

    3 spring onions, sliced

    200g frozen peas

    1 tbsp soy sauce, plus extra for serving, if you like

Method

    STEP 1

    If making the rice from scratch, cook it following pack instructions, then drain. Mix the chillies and garlic (in a pestle and mortar, if you have one) with a pinch of salt, to make a paste.

    STEP 2

    Heat oil in a wok or large frying pan on a medium-high heat. Add the carrots and stir-fry for 5 mins until tender. Add the cabbage and chilli paste and cook for 1 min more. Tip in the cooked basmati or leftover rice and stir-fry for 1 min until piping hot.

    STEP 3

    Push the rice mixture to one side of the pan. Add the eggs to the cleared space and scramble until set. Mix in the onions, peas and soy and stir-fry everything together until the peas are hot.

By team

Toasted sesame sprouts

 Flavour versatile Brussels sprouts with mirin, soy, sesame and chilli and serve as a healthy side dish.

Ingredients

    3 ½ tbsp sesame seed

    1 tbsp low-sodium soy sauce

    1 tbsp mirin or Sherry

    pinch of sugar

    500g Brussels sprout, roughly chopped

    1 red chilli, shredded (optional)

Method

    STEP 1

    Toast the sesame seeds and, while they are still hot, use a pestle and mortar to grind all but ½ tbsp until almost powder-like. Mix the soy and mirin into the crushed seeds, along with the sugar and 2 tsp water.

    STEP 2

    Heat a large wok, then stir-fry the sprouts with a splash of water until softened but still crunchy. Stir through the sesame paste, then scatter with the remaining sesame seeds and the chilli, if using.

By team

Ham, mushroom & spinach frittata

 Try a filling frittata that's low in calories and guaranteed to keep you going until lunch. Save half in the fridge overnight if you're cooking for one.

Ingredients

    1 tsp oil

    80g chestnut mushrooms, sliced

    50g ham, diced

    80g bag spinach

    4 medium eggs, beaten

    1 tbsp grated cheddar

Method

    STEP 1

    Heat the grill to its highest setting. Heat the oil in an ovenproof frying pan over a medium-high heat. Tip in the mushrooms and fry for 2 mins until mostly softened. Stir in the ham and spinach, and cook for 1 min more until the spinach has wilted. Season well with black pepper and a pinch of salt.

    STEP 2

    Reduce the heat and pour over the eggs. Cook undisturbed for 3 mins until the eggs are mostly set. Sprinkle over the cheese and put under the grill for 2 mins. Serve hot or cold.

By Sophie Godwin

Green eggs

 Supplying vitamin C and iron, this breakfast of eggs, spinach and leeks will super-charge your morning. It provides energy from protein and fat, plus two of your 5-a-day.

Ingredients

    1½ tbsp olive oil, plus a splash extra

    2 trimmed leeks, sliced

    2 garlic cloves, sliced

    ½ tsp coriander seeds

    ½ tsp fennel seeds

    pinch of chilli flakes, plus extra to serve

    200g spinach

    2 large eggs

    2 tbsp Greek yogurt

    squeeze of lemon

Method

    STEP 1

    Heat the oil in a large frying pan. Add the leeks and a pinch of salt, then cook until soft. Add the garlic, coriander, fennel and chilli flakes. Once the seeds begin to crackle, tip in the spinach and turn down the heat. Stir everything together until the spinach has wilted and reduced, then scrape it over to one side of the pan. Pour a little oil into the pan, then crack in the eggs and fry until cooked to your liking.

    STEP 2

    Stir the yogurt through the spinach mix and season. Pile onto two plates, top with the fried egg, squeeze over a little lemon and season with black pepper and chilli flakes to serve.

By Sophie Godwin

Salmon salad with sesame dressing

 Get three of your 5-a-day, plus healthy omega-3 fatty acids, vitamin C, folate and fibre in this quick, easy and low-calorie salad.

Ingredients

For the salad

    250g new potatoes, sliced

    160g French beans, trimmed

    2 wild salmon fillets

    80g salad leaves

    4 small clementines, 3 sliced, 1 juiced

    handful of basil, chopped

    handful of coriander, chopped 

For the dressing

    2 tsp sesame oil

    2 tsp tamari

    ½ lemon, juiced

    1 red chilli, deseeded and chopped

    2 tbsp finely chopped onion (¼ small onion)

Method

    STEP 1

    Steam the potatoes and beans in a steamer basket set over a pan of boiling water for 8 mins. Arrange the salmon fillets on top and steam for a further 6-8 mins, or until the salmon flakes easily when tested with a fork.

    STEP 2

    Meanwhile, mix the dressing ingredients together along with the clementine juice. If eating straightaway, divide the salad leaves between two plates and top with the warm potatoes and beans and the clementine slices. Arrange the salmon fillets on top, scatter over the herbs and spoon over the dressing. If taking to work, prepare the potatoes, beans and salmon the night before, then pack into a rigid airtight container with the salad leaves kept separate. Put the salad elements together and dress just before eating to prevent the leaves from wilting.

By Sara Buenfeld

Vegan chickpea curry jacket potatoes

 Get some protein into a vegan diet with this tasty chickpea curry jacket. It's an easy midweek meal, or filling lunch that packs a lot of flavour.

Ingredients

    4 sweet potatoes

    1 tbsp coconut oil

    1 ½ tsp cumin seeds

    1 large onion, diced

    2 garlic cloves, crushed

    thumb-sized piece ginger, finely grated

    1 green chilli, finely chopped

    1 tsp garam masala

    1 tsp ground coriander

    ½ tsp turmeric

    2 tbsp tikka masala paste

    2 x 400g can chopped tomatoes

    2 x 400g can chickpeas, drained

    lemon wedges and coriander leaves, to serve

Method

    STEP 1

    Heat oven to 200C/180C fan/gas 6. Prick the sweet potatoes all over with a fork, then put on a baking tray and roast in the oven for 45 mins or until tender when pierced with a knife.

    STEP 2

    Meanwhile, melt the coconut oil in a large saucepan over medium heat. Add the cumin seeds and fry for 1 min until fragrant, then add the onion and fry for 7-10 mins until softened.

    STEP 3

    Put the garlic, ginger and green chilli into the pan, and cook for 2-3 mins. Add the spices and tikka masala paste and cook for a further 2 mins until fragrant, then tip in the tomatoes. Bring to a simmer, then tip in the chickpeas and cook for a further 20 mins until thickened. Season.

    STEP 4

    Put the roasted sweet potatoes on four plates and cut open lengthways. Spoon over the chickpea curry and squeeze over the lemon wedges. Season, then scatter with coriander before serving.

By Anna Berry

Spicy ‘vedgeree’

 Try our veggie twist on kedgeree for a healthy supper. Like the traditional version, it's served with boiled eggs and has a lovely mild curry flavour.

Ingredients

    350g long grain brown rice

    150g green beans, trimmed and halved

    4 medium eggs

    2 tbsp olive oil

    2 onions, sliced

    2 garlic cloves, crushed

    2 heaped tbsp medium curry powder

    1 tsp ground turmeric

    2 bay leaves

    200g spinach

    100g cherry tomatoes, halved

    ½ small bunch coriander, chopped

    1 green chilli, sliced

    1 lemon, cut into wedges

Method

    STEP 1

    Rinse the rice under cold running water, rubbing with your fingers to remove any excess starch. Cook following pack instructions, then drain well.

    STEP 2

    Bring another pan of water to a simmer. Cook the green beans for 2 mins, then transfer to a bowl with a slotted spoon and set aside. Boil the eggs in the pan for 7 mins, then drain and transfer to a bowl of cold water to cool.

    STEP 3

    Meanwhile, heat the oil in a large frying pan over a medium heat. Fry the onions for 10-15 mins until golden. Add the garlic, curry powder, turmeric and bay leaves and cook for 1 min more. Stir in the spinach, tomatoes and a splash of water and cook for another 5 mins until the spinach has wilted.

    STEP 4

    Fold the cooked rice and green beans through the spinach mixture and cook for a few minutes until the rice is warmed through. Drain and gently peel the eggs, then slice in half.

    STEP 5

    Top the rice mixture with the eggs, coriander and chilli. Serve the vedgeree with the lemon wedges on the side for squeezing over.

SAVE TIME

To save time, you could use a pouch of microwave brown rice instead of cooking rice from scratch. Cook following pack instructions before folding through the other ingredients in step 4.

By Esther Clark

Creamy pesto & kale pasta

 Enjoy our creamy pesto and kale pasta as a tasty and nutritious supper. Make it with just a handful of ingredients and storecupboard staples.

Ingredients

    1 tbsp rapeseed oil

    2 red onions, thinly sliced

    300g kale

    300g wholemeal pasta (penne or mafalda work well)

    4 tbsp reduced-fat soft cheese

    4 tbsp fresh or jar pesto, or vegetarian alternative

Method

    STEP 1

    Heat the oil in a large pan over a medium heat. Fry the onions for 10 mins until softened and beginning to caramelise. Add the kale and 100ml water, then cover and cook for 5 mins more, or until the kale has wilted.

    STEP 2

    Cook the pasta following pack instructions. Drain, reserving a little of the cooking water. Toss the pasta with the onion mixture, soft cheese and pesto, adding a splash of the reserved cooking water to loosen, if needed. Season.

By Esther Clark

Chicken, leek & blue cheese pilaf

 Enjoy our gluten-free chicken dinner with blue cheese, leeks and walnuts. Ready to eat in 45 minutes, it's healthy too, containing three of your 5-a-day.

Ingredients

    75g brown basmati rice

    2 tsp vegetable bouillon powder

    1 bay leaf

    1 tsp rapeseed oil

    2 skinless chicken breast fillets (about 300g), chopped

    1 leek (about 190g), thinly sliced

    2 courgettes (about 215g), thinly sliced

    160g frozen peas

    4 walnut halves, broken

    25g gorgonzola, chopped

Method

    STEP 1

    Tip the rice into a large pan with 600ml water, the bouillon powder and bay. Cover, bring to the boil, then reduce the heat and simmer for 20 mins. When the rice has been cooking for 10 mins, heat the oil in a large frying pan or wok, and stir-fry the chicken for a couple of minutes over a medium-high heat until just cooked. Remove from the pan, then fry the leek until starting to colour. Add the courgette, stir-fry for a few minutes more, then add the peas.

    STEP 2

    When the rice is cooked, tip it into the vegetables along with any liquid from the pan. Return the chicken to the pan or wok, then cover and cook for 5 mins more. Stir in the walnuts and cheese, and serve hot.

By Sara Buenfeld

Celeriac, hazelnut & truffle soup

 Rustle up this healthy vegan celeriac and hazelnut soup as a starter on Christmas Day. Truffle oil adds a bit of luxury, or leave it out for a simple supper on a winter's night.

Ingredients

    1 tbsp olive oil

    small bunch thyme

    2 bay leaves

    1 onion, chopped

    1 fat garlic clove, chopped

    1 celeriac (about 1kg), peeled and chopped

    1 potato (about 200g), chopped

    1l veg stock (check the label to ensure it’s vegan – we used Marigold)

    100ml soya cream

    50g blanched hazelnuts, toasted and roughly chopped

    1 tbsp truffle oil, plus an extra drizzle to serve

Method

    STEP 1

    In a large saucepan, heat the oil over a low heat. Tie the thyme sprigs and bay leaves together with a piece of string and add them to the pan with the onion and a pinch of salt. Cook for about 10 mins until softened but not coloured.

    STEP 2

    Stir in the garlic and cook for 1 min more, then tip in the celeriac and potato. Give everything a good stir and season with a big pinch of salt and white pepper. Pour in the stock, bring to the boil, then simmer for around 30 mins until the vegetables are completely soft.

    STEP 3

    Discard the herbs, then stir through the cream, remove from the heat and blitz until completely smooth. Stir through 1/2 tbsp truffle oil at a time and taste for seasoning – the strength of the oil will vary, so it’s better to start with less oil and add a little at a time.

    STEP 4

    To serve, reheat the soup until piping hot, then ladle into bowls and top with the hazelnuts, some black pepper and an extra drizzle of truffle oil.

FREEZE FOR LATER

Can be chilled in the fridge for 1-2 days before reheating, or kept frozen to the end of step 3. That way, you can pre-prepare it, then defrost and quickly reheat on a busy day.

By Sophie Godwin