Healthy pad Thai

Toss chicken with rice noodles and stir-fried veg to create a deliciously healthy dinner. There’s a vegan option, too, which uses peanut butter (see tip, below)

Pesto spinach penne

Combine pasta with spinach, pesto and tomatoes for an easy healthy meal. Tomatoes contain vitamin C, which will help your body absorb the iron in the spinach

Black bean & pineapple salad bowl

Create this tropical-tasting zingy salad with pineapples, fibre-rich black beans and avocado. Pineapples are a rich source of antioxidants

Puy lentil salad with beetroot & walnuts

Walnuts make a tasty addition to this vegan salad and are a source of plant compounds called polyphenols which guard against inflammation

One-pan cod & red shrimp

Stew chunks of cod with wild red shrimp to make a moreish, low-fat dinner. White fish is an important source of iodine, which is needed for a healthy metabolism

Black forest breakfast bowl

Enjoy the flavours of this classic dessert in a healthy breakfast. It’s a tasty combination of cholesterol-lowering oats, heart-healthy soya yogurt, nuts, seeds and berries

Tomato soup & hummus crispbreads

Get organised for the week ahead and make this soup on a Sunday – it keeps well in the fridge. We’ve packed in the veg, along with red lentils to add protein

Harissa vegetables with quinoa

Combine protein-rich quinoa with root veg to enjoy all five of your 5-a-day. The added fermented coconut yogurt will have gut bacteria benefits, too

Winter breakfast hash

Showcase brussels sprouts in this flavourful hash. Cruciferous veg may help lower blood pressure and reduce the risk of heart-related diseases and cancer

Butter bean curry

The butter beans in this veggie curry create a satisfying texture. We’ve paired them with dark-skinned aubergine, which is packed with antioxidants