EATING WELL FOR MENTAL HEALTH
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Lamb tajine with dates, almonds & pistachios
This slowly cooked Moroccan influenced lamb taJine gets a sweet edge from dates and honey and texture from deliciously nutty almonds.
Ingredients
2-3 tablespoons ghee or 1 tablespoon olive oil plus
1 tablespoon butter
2 onions, finely chopped
1-2 teaspoons ground turmeric
1 teaspoon ground ginger
2 teaspoons ground cinnamon
1 kg/ 2 Ibs. lean lamb, from the shoulder, neck or leg, cut into bite-sized pieces 250 g/9 oz. moist stoned/pitted dates
1 tablespoon dark, runny honey
1 tablespoon olive oil
1 tablespoon butter
2-3 tablespoons blanched almonds
2 tablespoons shelled pistachios a small bunch of fresh flat leaf parsley,
finely chopped
sea salt and freshly ground black pepper
Method
Step 1. Heat the ghee in a tajine or heavy-based casserole. Stir in the onions and sauté until golden brown. Stir in the turmeric, ginger and cinnamon.
Step 2. Toss in the meat, making sure it is coated in the spice mixture. Pour in enough water to almost cover the meat and bring it to the boil. Reduce the heat, cover with a lid and simmer gently for roughly 1½ hours.
Step 3. Add the dates and stir in the honey. Cover with a lid again and simmer for another 30 minutes. Season with salt and lots of black pepper.
Step 4. Heat the olive oil with the butter in a small pan. Stir in the almonds and pistachios and cook until they begin to turn golden brown. Scatter the nuts over the lamb and dates and sprinkle with the flat leaf parsley.
Serve with Plain, Buttery Couscous and a sharp, crunchy salad with Preserved Lemon to cut the sweetness.
Prawn tajine with saffron, ginger & fennel
This shrimp tajine with garlic, ginger, and fennel is an amazingly flavourful dish. Shrimp lovers (and who isn't?) will demand that you make this over and over again.
Ingredients:
4-5 tablespoons olive oil
20 raw king prawns/jumbo shrimp, with heads removed
2 onions, finely chopped
2 garlic cloves, finely chopped a thumb-sized piece of fresh ginger, peeled and finely chopped
a pinch of saffron fronds
1-2 teaspoons smoked paprika a 400-g/14-oz. can chopped tomatoes,
drained of juice
a small bunch of fresh coriander/cilantro,
finely chopped
a small bunch of fresh flat leaf parsley,
finely chopped
1 teaspoon sugar
4 fennel bulbs, trimmed and sliced thickly lengthways
sea salt and freshly ground black pepper bread, to serve
Method
Step 1. Heat 2-3 tablespoons of the olive oil in the base of a tajine or a heavy-based casserole.
Step 2. Add the prawns/shrimp and cook for 2-3 minutes, until they turn opaque. Using a slotted spoon, remove the prawns/shrimp from the tajine and set aside. Keep the oil in the pan.
Step 3. Add the onion, garlic, ginger and saffron to the pan and stir to coat in the oil. Sauté for 3-4 minutes, until they begin to colour.
Step 4. Add the paprika, tomatoes and half the herbs. Stir in the sugar and season with salt and pepper. Cook gently, partially covered, for about 10 minutes until the mixture thickens to form a sauce.
Step 5. Meanwhile, steam the fennel for about 5 minutes, until it softens. Heat the remaining olive oil in a frying pan and add the steamed fennel.
Step 6. Cook the fennel gently on both sides for 4-5 minutes, until it turns golden. Sprinkle with salt and pepper.
Step 7. Toss the cooked prawns/shrimp in the tomato sauce, place the fennel on top, cover with the lid, and cook gently for 5 minutes.
Sprinkle with the remaining coriander/cilantro and parsley immediately before serving.
Egg bhurji (spiced indian scrambled eggs)
Take just a few extra minutes, and plain scrambled eggs are transformed into this vibrant eggs bhurji (also spelled "bhurjee") breakfast, flavored with onions, chiles, ginger, tomatoes, and spices. A squeeze of lemon juice and a sprinkling of cilantro add a final dose of brightness. It's delicious enjoyed with roti or paratha, or served with toast.
Ingredients
2 tablespoons ghee or butter
½ cup chopped onion
2 teaspoons 1finely chopped green chile
1 teaspoon grated peeled fresh ginger
1 teaspoon finely chopped garlic
½ cup chopped tomatoes
1 teaspoon ground coriander
½ teaspoon ground turmeric powder
½ teaspoon garam masala
½ teaspoon kashmiri chile powder or other red chile powder
Kosher salt to taste
4 large eggs, lightly beaten
1 teaspoon fresh lemon juice
2 tablespoons chopped fresh cilantro, for serving
Method
Step 1. In a medium skillet, heat the ghee over medium. Add the onion, chile, ginger, and garlic and cook, stirring often, until the onions are translucent, about 4 minutes. Add the tomatoes and spices and cook, stirring often, until the spices are toasted and the tomatoes soften, 2 to 3 minutes.
Step 1. Add the eggs. Stir until the eggs are softly scrambled, about 2 minutes. Stir in the lemon juice and serve right away, garnished with the chopped cilantro.
Pasta al limone
Fresh and fragrant this dish tastes like summer and sunshine, perfect for a summer evening. The capers add an additonal kick.
Ingredients
250g fresh Tagliatelle
2 unwaxed lemons (from Amalfi)
1 Whole chilli
Two garlic gloves (whole)
30g parmesan
30-50g butter
2 tbs Olive oil
Rocket
Method
STEP 1. Heat 2 tbsp of oil in a large frying pan over a medium heat and toast the chilli and two garlic cloves.
STEP 2. Meanwhile, boil a large pan and cook fresh Tagliatelle.
STEP 3. Add cooked pasta to the large frying pan and toss.
STEP 4. Remove chilli and garlic and grate the rind of one lemon into the pan. Cut in half and squeeze the juice over the dish.
Step 5. Grate the Parmesan into the pasta and mix until melted.
Step 6. Add the butter, capers and pasta water.
Step 7. Transfer to dish grate cheese on top add rocket and one last squeeze of lemon.
Spicy salmon rice muffins
Experience sushi flavours with this simple and delicious salmon appetizer.
Ingredients
Salmon:
1 lb salmon, skin removed + cubed small
2 tbs sesame oil (or olive oil)
1 tbs low sodium soy sauce
1 tbs honey
2 spring onions, diced
1/2 tsp each garlic powder, onion powder, chili powder, paprika, dried oregano
salt to taste
Spicy mayo:
1/4 cup kewpie mayo
2 tsp Sriracha sauce
1 tsp honey
Toppings:
1/2 avocado, diced small
2 tsp black sesame seeds
Method
Preheat your oven to 400°F. Grab a scissor and cut your nori sheets into four equal squares.
Step 1. Toss your cubed salmon in a bowl with all of the rest of the salmon ingredients and coat. Marinate for up to 4 hours.
Step 2. To each nori square, add about 1 heaping tablespoon of rice and spread out slightly. Transfer the square to your muffin slot, pushing down gently to center the rice in the middle with the edges coming up along the sides of the slot. Grab out 4-5 salmon cubes and fill each muffin slot. Transfer the pan to your oven and bake for 15-17 minutes. Broil, if needed, at the end, to get a little tan on the salmon .. 1-2 minutes.
Step 3. Remove allow to cool slightly and top with your avocado, sesame seeds and drizzle of spicy mayo.
Creamy + spicy fasolada (white bean soup)
A quick modern spin on a Greek household favourite.
Ingredients
3 tbs olive oil
1 medium onion, diced
2 large carrots, diced
2 large celery stalks, diced
4 cloves garlilc, minced
1 heaping tbs tomato paste
3/4 tsp paprika
1 tsp salt
1/2 tsp Italian Herb Seasoning
1/4 tsp chili flakes
black pepper to taste
1/3 cup dry white wine
45 oz cannellini beans (3 cans drained + rinsed)
3 cups low sodium vegetable broth (or chicken)
1 large handful baby spinach
Method
STEP 1. In a medium pot, heat your olive oil on medium. Add in the onions, celery and carrots and saute until they soften – about 7 minutes. Stir in the garlic for 30 seconds. Pop in the tomato paste and seasonings and give it a stir to coat everything. Add in the wine and cook for 1 minutes. Next add in the beans and the broth. Bring it to boil and then lower the heat to simmer, cover and cook 15 minutes.
STEP 2. Transfer about 1½ cups of the soup to a small blender and puree until smooth. Pour that back into your soup along with the baby spinach and stir to combine and wilt.
STEP 3. Serve with fresh lemon wedges.
Chicken with crushed harissa chickpeas
Need something speedy for dinner? Try this chicken, coated in flavourful za'atar and served with spiced chickpeas. It's simple, but seriously delicious.
Ingredients
2 tbsp rapeseed oil
1 onion , chopped
1 red pepper , finely sliced
1 yellow pepper , finely sliced
4 chicken breasts
1 tbsp za'atar
400g can chickpeas
1½ tbsp red harissa paste
150g baby spinach
½ small bunch of parsley , finely chopped
lemon wedges, to serve
Method
STEP 1. Heat 1 tbsp of oil in a frying pan over a medium heat and fry the onions and peppers for 7 mins until softened and golden.
STEP 2. Meanwhile, put the chicken between two sheets of baking parchment and lightly bash until about 2cm thick. Mix together the remaining oil and the za'atar, then rub over the chicken. Season to taste.
STEP 3. Heat the grill to high. Put the chicken on a baking tray lined with foil, and grill for 3-4 mins each side, or until golden and cooked through.
STEP 4. Heat the chickpeas in a pan with the harissa paste and 2 tbsp water until warmed through, then roughly mash with a potato masher. Wilt the spinach in a pan with 1 tbsp of water or in the microwave in a heatproof bowl. Stir the pepper and onion mixture, spinach and parsley through the chickpeas. Serve with the sliced chicken and the lemon wedges for squeezing over.
Pomegranate chicken with almond couscous
Jazz up chicken breasts in this fruity, sweetly spiced sauce with pomegranate seeds, toasted almonds and tagine paste.
Ingredients
1 tbsp vegetable oil
200g couscous
1 chicken stock cube
1 large red onion, halved and thinly sliced
600g chicken mini fillets
4 tbsp tagine spice paste or 2 tbsp harissa
190ml bottle pomegranate juice (not sweetened; we used Pom Wonderful)
100g pack pomegranate seeds
100g pack toasted flaked almond
small pack mint, chopped
Method
STEP 1. Boil the kettle and heat the oil in a large frying pan. Put the couscous in a bowl with some seasoning and crumble in half the stock cube. Add the onion to the pan and fry for a few mins to soften. Pour boiling water over the couscous to just cover, then cover the bowl with a tea towel and set aside.
STEP 2. Push the onion to one side of the pan, add the chicken fillets and brown on all sides. Stir in the tagine paste or harissa and the pomegranate juice, then crumble in the rest of the stock cube and season well. Simmer, uncovered, for 10 mins until the sauce has thickened and the chicken is cooked through. Stir through the pomegranate seeds, saving a few to scatter over before serving.
STEP 3. After 5 mins, fluff up the couscous with a fork and stir through the almonds and mint. Serve the chicken on the couscous with the sauce spooned over.
Vegetarian casserole
A Mediterranean one-pot stew with peppers, courgettes, lentils, sweet smoked paprika and thyme.
Ingredients
1 tbsp olive or rapeseed oil
1 onion, finely chopped
3 garlic cloves, sliced
1 tsp smoked paprika
½ tsp ground cumin
1 tbsp dried thyme
3 medium carrots, sliced (about 200g)
2 medium sticks celery, finely sliced (about 120g)
1 red pepper, chopped
1 yellow pepper, chopped
2 x 400g cans tomatoes or peeled cherry tomatoes
1 vegetable stock cube made up to 250ml (we used 1 Knorr vegetable stock pot)
2 courgettes, sliced thickly (about 300g)
2 sprigs fresh thyme
250g cooked lentils (we used Merchant Gourmet ready-to-eat Puy lentils)
Method
STEP 1. Heat 1 tbsp olive or rapeseed oil in a large, heavy-based pan. Add 1 finely chopped onion and cook gently for 5 – 10 mins until softened.
STEP 2. Add 3 sliced garlic cloves, 1 tsp smoked paprika, ½ tsp ground cumin, 1 tbsp dried thyme, 3 sliced carrots, 2 finely sliced celery sticks, 1 chopped red pepper and 1 chopped yellow pepper and cook for 5 minutes.
STEP 3. Add two 400g cans tomatoes, 250ml vegetable stock (made with 1 stock pot), 2 thickly sliced courgettes and 2 sprigs fresh thyme and cook for 20 - 25 minutes.
STEP 4. Take out the thyme sprigs. Stir in 250g cooked lentils and bring back to a simmer. Serve with wild and white basmati rice, mash or quinoa.
Lamb and lentil curry
This rich and satisfying lamb and lentil curry uses a great-value cut of meat for a tasty dinner on a budget. This dish is great for making ahead, check the tips section for freezing instructions.
Ingredients
2 tbsp sunflower oil
500g/1lb 2oz lamb neck fillets, trimmed, cut into 3cm/1¼in chunks
2 onions, roughly chopped
3 large garlic cloves, roughly chopped
3 tbsp medium curry paste
1 x 400g tin chopped tomatoes
150g/5½oz dried split red lentils, rinsed and drained
1 tsp salt, plus extra to season
75g/2½oz curly kale (or mature spinach leaves), rinsed, shredded, any tough stalks discarded
freshly ground black pepper
steamed rice or naan bread, to serve
Method
STEP 1. Heat the oil in a large, lidded, non-stick saucepan over a medium heat. Add the lamb, onions and garlic and fry for 5-6 minutes until lightly browned, stirring regularly.
STEP 2. Add the curry paste and stir well to coat the lamb and onions. Continue to cook for 1-2 minutes, stirring well, then add the tomatoes, lentils, 500ml/18fl oz water and salt. Bring the mixture to the boil. Reduce the heat until the mixture is simmering, then half-cover the pan with the lid and simmer very gently for 45-50 minutes, stirring regularly, until the lamb is very tender. (Add a little extra water if the curry is beginning to look dry before the lamb is tender.)
STEP 3. Season with salt and pepper, stir in the kale and simmer for a further 2-3 minutes, or until tender.
STEP 4. Serve in bowls with steamed rice or warm naan bread.
Vegan aubergine burgers
Delicious and low-calorie vegan burgers with a zesty avocado vegan mayo. Perfect for a barbecue.
Ingredients
4 wholewheat or multiseed bread rolls (each weighing about 75g/2¾oz), halved
1 large aubergine, wide middle section cut into 4 slices 2cm/¾in thick
1½ tbsp extra virgin olive oil
½ tsp ground cumin
½ tsp ground coriander
1 small red pepper, deseeded and finely sliced
1 small yellow pepper, deseeded and finely sliced
1 red onion, finely sliced
1½ tbsp red wine vinegar
1 tbsp soft light brown sugar
25g/1oz fresh rocket leaves or baby leaf salad
1 large beef tomato, cut into four thick slices
coriander sprigs, to garnish (optional)
For the avocado mayo
1 small ripe avocado, peeled, stoned and roughly chopped
2 tsp fresh lime juice
1 small garlic clove, crushed
sea salt flakes and freshly ground black pepper
Method
STEP 1. Preheat a griddle pan over a medium heat.
STEP 2. Meanwhile, to make the avocado mayo, place all the ingredients in a small bowl and season well. Mash with a fork until as smooth as possible and set aside.
STEP 3. Toast the rolls cut-side down on the griddle pan for 1 minute and set aside. Brush the aubergine slices on both sides with half the olive oil and sprinkle with the cumin and coriander. Place on the griddle pan and cook for 4–5 minutes on each side, or until softened and lightly charred.
STEP 4. Meanwhile, heat the remaining oil in a large, non-stick frying pan and stir-fry the peppers and red onion for 8–10 minutes, or until well softened and lightly browned. Stir in the vinegar and sugar and season. Cook for a few seconds more, stirring constantly.
STEP 5. Place the four bread roll bases between four plates and top each with a small handful of rocket, then a slice of tomato. Divide the pepper mixture between the rolls and top with the aubergine. Spoon the avocado mayo on top, garnish with a few coriander sprigs, if using, and cover with the roll tops. Secure with a wooden skewer if you like. Serve immediately.
Black bean curry
This vegetarian black bean curry is so quick and easy, you won’t believe how good it tastes. Serve with freshly cooked basmati rice, coriander leaves, plain yoghurt and lime wedges.
Ingredients
2 tbsp rapeseed or sunflower oil
1 medium onion, roughly chopped
1 tbsp finely grated fresh root ginger
½ tsp dried chilli flakes
1 tsp ground coriander
1 tsp cumin seeds
1 tsp ground turmeric
200g/7oz chopped tomatoes, from a tin
½ tsp fine sea salt, plus extra to season
400g tin black beans, not drained
squeeze lemon or lime juice
Method
STEP 1. Heat the oil in a medium saucepan and gently fry the onion for 4–5 minutes, or until softened and lightly coloured, stirring regularly. Add the ginger, chilli flakes, coriander, cumin and turmeric and cook for a further 2 minutes, stirring constantly. Stir in the tomatoes and salt and bring to a simmer. Cook for 5 minutes more over a medium heat, stirring regularly. Remove from the heat and blend with a stick blender until smooth.
STEP 2. Return to the heat, add the black beans with their liquid, season with a squeeze of lime or lemon juice and more salt if needed, then simmer for another 2–3 minutes, or until the curry is hot, stirring regularly.
Summer Couscous Salad
Capture the flavours of summer in this simple, hearty couscous salad. With fried halloumi, vine tomatoes and courgettes, it's perfect for an al fresco lunch
Ingredients
250g couscous
250ml vegetable stock , boiling
400g can chickpeas , drained and rinsed
1-2 tbsp vegetable or olive oil
300g courgette , sliced on the slant
300g small vine-ripened tomatoes , halved
250g pack halloumi cheese , thickly sliced and then halved lengthways
For the dressing
125ml olive oil
3 tbsp lime juice
2 large garlic cloves , finely chopped
2 tbsp chopped fresh mint
½ tsp sugar
Method
STEP 1 Tip the couscous into a bowl, pour the boiling stock over and mix well with a fork. Cover with a plate and leave for 4 minutes. Meanwhile, tip all the dressing ingredients into a bowl and mix well. Fluff up the couscous with a fork, stir in the chickpeas and follow with half the dressing. Mix well and pile on to a large serving dish.
STEP 2 Heat 1 tbsp oil in a large frying pan and fry the courgette slices over a high heat for 2-3 minutes until dark golden brown. Lift out on to kitchen paper. Now put the tomatoes cut-side down into the pan, and cook for another couple of minutes until tinged brown on the underside. Top the couscous with the courgettes and then the tomatoes.
STEP 3 If the pan is dry, pour in a little more oil and heat it up, then add the halloumi strips and fry for 2-3 minutes, turning them over from time to time, until crisp and sizzled brown. Pile on top of the tomatoes, and drizzle with the remaining dressing. Serve as soon as possible.
Cauliflower & Squash Fritters With Mint & Feta Dip
Roast the veg on a quiet day and freeze it, then later in the week you can use it to whip up these healthy, gluten-free fritters in just half an hour
Ingredients
100g gram (chickpea) flour
1 tsp turmeric
1 tsp ground cumin
small bunch coriander , finely chopped (optional)
oil , for shallow frying
150g natural yogurt
1 garlic clove , crushed
75g vegetarian feta , mashed
2 tbsp finely chopped mint
pitta breads and salad, to serve
For the roast cauliflower & squash base
1 cauliflower , split into florets, the stalk cut into cubes
½ large butternut squash , cut into cubes
1 tbsp oil
Method
STEP 1 Heat oven to 180C/160C fan/gas 4. Toss the cauliflower and squash in oil and spread it out on a large oven tray. Roast for 25 mins, or until tender. If you're making the base ahead of time, you can leave it to cool at this stage then freeze in an airtight container for up to a month. (Defrost fully before using in the next step.)
STEP 2 Put the flour in a bowl and gradually stir in 125-150ml water to make a batter as thick as double cream. Stir in the turmeric and cumin and some seasoning. Break up the cauliflower and squash a little and mix it gently into the batter. Add the coriander, if using.
STEP 3 Heat a little oil in a frying pan and when it is hot, drop 2 heaped tbsps of the mixture into the pan, spaced apart. Fry until the fritters are dark golden, about 2-3 mins each side. Remove, keep warm and repeat with the remaining batter.
STEP 4 Mix the yogurt with the garlic, feta and mint. Serve the fritters with the mint & feta dip, some salad and pitta breads.
Cumin-spiced Halloumi With Corn & Tomato Slaw
Tuck into a super-healthy veggie dinner that's packed with flavour and freshness. We've topped a creamy, zesty coleslaw with pan-fried golden halloumi slices.
Ingredients
1 lime , zested and juiced
1 tsp rapeseed oil
1 tsp fresh thyme leaves
¼ tsp turmeric
¼ tsp cumin seeds
1 tbsp finely chopped coriander
1 garlic clove , finely grated
100g halloumi , thinly sliced
For the slaw
1 lime , zested and juiced
3 tbsp bio yogurt
3 tbsp finely chopped coriander
1 red chilli , deseeded and chopped
160g corn , cut from 2 fresh cobs
1 red pepper , deseeded and chopped
100g fine green beans , blanched, trimmed and halved
200g cherry tomatoes , halved
1 red onion , halved and finely sliced
320g white cabbage , finely sliced
Method
STEP 1Mix the lime zest and juice with the oil, thyme, turmeric, cumin, coriander and garlic together in a bowl. Add the halloumi and carefully turn it until coated – take care as it breaks easily.
STEP 2 To make the slaw, mix the lime juice and zest, yogurt, coriander and chilli together, then stir in the corn, red pepper, beans, tomatoes, onion and cabbage.
STEP 3 Heat a large non-stick frying pan or griddle pan and fry the cheese in batches for 1 min each side. Serve the slaw on plates with the halloumi slices on top. If you're cooking for two people, serve half of the halloumi and slaw and chill the rest for lunch another day.
Freezable
Healthy
Vegetarian
Swap your regular porridge for a healthy baked version, packed with oats, juicy blueberries and crunchy almonds. It's a warming breakfast for cold mornings.
Ingredients
500ml almond milk
200g jumbo porridge oats
2 tbsp almond butter
1 tsp baking powder
1 egg , beaten
1 small ripe banana , mashed
½ tsp almond extract or 1 tsp vanilla extract (optional)
450g blueberries , plus extra to serve
30g whole, skin-on almonds , roughly chopped
milk or fat-free yogurt and honey, to serve (optional)
Method
STEP 1 Heat the oven to 200C/180C fan/gas 6. Mix all of the ingredients together in a large bowl.
STEP 2 Tip the mixture into a 2-litre ovenproof dish, then bake for 30-35 mins until piping hot in the middle. Serve warm with a little milk or yogurt, honey and extra blueberries, if you like.
This sweet smoothie packs in plenty of nutritious ingredients, such as spinach, flaxseeds and banana, with an optional spoonful of maca powder for a natural energy boost.
Ingredients
250ml milk of your choice (we used unsweetened almond milk)
1 tbsp ground flaxseed
1 tsp maca powder (optional)
pinch ground cinnamon
1 medjool date , stoned
1 small ripe banana
handful cavolo nero or spinach
1 tbsp almond butter
Method
STEP 1 Pour the milk into a high-speed blender then add the ground flaxseed, maca powder (if using) and the cinnamon. Add the remaining ingredients then blitz until smooth. Pour into glasses and serve.
Gluten-free
Healthy
Make this versatile salmon dish served with a smashed chickpea salad as a quick midweek meal and enjoy the leftovers for lunch the next day.
Ingredients
3 tsp olive oil
1 orange , zested and juiced
2 skin-on salmon fillets
small bunch of parsley (including stalks), finely chopped
½ tbsp Dijon mustard
1 shallot or 1/2 small red onion, finely chopped
½ tbsp red wine vinegar
400g can chickpeas , drained and rinsed
2 roasted red peppers from a jar, drained and chopped
50g kale
Method
STEP 1 Heat the grill to high. Whisk 1 tsp of the oil with the orange zest, a splash of the juice, lots of black pepper and a small pinch of salt. Put the salmon, skin-side down, on a non-stick baking tray and pour over the marinade. Leave to marinate at room temperature while you make the salsa.
STEP 2 Put the parsley, mustard, half the shallot, the vinegar, 1 tsp oil, and the remaining orange juice in a small food processor and blitz to a thick sauce, adding a splash of water to loosen if needed.
STEP 3 Heat the remaining oil in a frying pan and fry the remaining shallot for 5 mins. Stir in the chickpeas and some seasoning, turn up the heat and stir until the chickpeas are just starting to crisp. Mash roughly with a potato masher and stir in the roasted peppers and kale. Add a splash of water and cover with a lid until the kale is wilted. Keep warm over a low heat.
STEP 4 Grill the salmon for 4-6 mins, or until cooked to your liking. Spoon half the chickpeas onto a plate, top with a salmon fillet (leaving the skin behind if you like), and spoon over some of the salsa verde. Leave the remaining salmon fillet to cool to use in the lunchbox.
This healthy turkey burger recipe makes an easy meal for two. Try serving with vibrant green veg and sweet potato wedges for a filling dinner.
Freezable (uncooked patties only)
Healthy
Ingredients
1 sweet potato (about 190g), cut into wedges
260g turkey breast mince (under 5% fat)
1 red onion, diced
2 garlic clove, grated
1 egg, beaten
1 apple (about 70g), peeled and coarsely grated
1 tbsp dried oregano
1 tbsp paprika
15g coconut oil, melted
135g green vegetables (spinach, kale, broccoli, mangetout or green beans)
Method
STEP 1Heat oven to 180C/160C fan/gas 4. Zap the sweet potato wedges in the microwave for about 6 mins on full power until just turning soft. Leave to rest for 30 secs.
STEP 2 While the sweet potato is spinning in the microwave, mix the mince in a bowl with the onion, garlic, egg and apple. Get your hands stuck in and work the ingredients together with a good pinch of salt and pepper, the oregano and paprika. Shape the mixture into two burgers about 3cm thick. Place on a lined baking tray in the oven for 20-25 mins, turning half way through cooking, until cooked through.
STEP 3 Heat the coconut oil in a large frying pan over a high heat. Add the sweet potato wedges and shallow-fry for about 3 mins each side until they are nicely browned all over and cooked through to the centre. (Alternatively, toss in the oil and roast in the oven for 15-20 mins.) Drain on kitchen paper, then season with a good pinch of salt.
STEP 4 Serve the burgers with the sweet potato wedges and a portion of green veg either steamed, blanched or boiled.
Chilli con carne is padded out with healthy mixed beans flavoured with smoky chilli paste.
Ingredients
1 tbsp olive oil
1 large onion , chopped
250g pack extra-lean minced beef
1 tbsp chipotle paste , plus a little extra to serve
1 tbsp Cajun seasoning mix
2 x 400g cans mixed bean salad, drained
400g can chopped tomato
1 low-sodium beef stock cube
2 squares 70% cocoa dark chocolate
small pack coriander , chopped
cooked brown rice and low-fat Greek yogurt, to serve
Method
STEP 1 Heat the oil in a frying pan and cook the onion on a medium heat until softened. Add the beef with some black pepper and a little salt, breaking up any lumps with a wooden spoon, and cook until browned. Add the chipotle and Cajun seasoning. Give it a good stir and cook for 1 min more.
STEP 2 Tip in the beans and tomatoes, then crumble over the stock cube. Add a can of water and simmer for about 20-30 mins, until thickened. Add the chocolate, and stir until melted, then add most of the coriander.
STEP 3 Serve the chilli in bowls on top of the rice sprinkled with the rest of the coriander, with a dollop of low-fat yogurt, and an extra drizzle of chipotle paste on top.
Set yourself up for the day with this healthy veggie breakfast with eggs, avocado and black beans. It takes just 10 minutes to throw together and makes a great lunch, too.
Ingredients
2 tsp rapeseed oil
1 red chilli, deseeded and thinly sliced
1 large garlic clove, sliced
2 large eggs
400g can black beans
½ x 400g can cherry tomatoes
¼ tsp cumin seeds
1 small avocado, halved and sliced
handful fresh, chopped coriander
1 lime, cut into wedges
Method
STEP 1 Heat the oil in a large non-stick frying pan. Add the chilli and garlic and cook until softened and starting to colour. Break in the eggs on either side of the pan. Once they start to set, spoon the beans (with their juice) and the tomatoes around the pan and sprinkle over the cumin seeds. You’re aiming to warm the beans and tomatoes rather than cook them.
STEP 2 Remove the pan from the heat and scatter over the avocado and coriander. Squeeze over half of the lime wedges. Serve with the remaining wedges on the side for squeezing over.