Spicy pumpkin soup

Make the most of seasonal squash in the early autumn and try a spicy pumpkin soup. You can toast the seeds, too, and add as a topping

Oven-roasted sweet potato & courgette tortilla

Enjoy a baked rather than fried tortilla, making it healthier and easier to throw together. If you don’t have manchego, you can use cheddar or crumbled feta

Fridge-raid soup

Make this soup recipe your own using up any bits and bobs you have. Make a tomatoey soup with leftover veg, then finish it with flavourful toppings

Chorizo & chickpea summer stew

Combine tomatoes, chickpeas, red peppers and spinach with chorizo and smoked paprika to make this nutrient-packed family stew, rich in vitamin C and fibre

One-pot chicken & curry rice

Rustle up this easy family one pot dinner, with chicken, cauliflower, beans and peas in mild curry flavours. Serve with yogurt and mango chutney on the side

Watermelon smoothie

Enjoy a watermelon smoothie on a warm summer’s day. Blended with banana and apple juice, this drink is packed with vitamin C

Meatball minestrone with pesto

Combine meatballs with minestrone soup to make this easy, filling one pot. It takes just 25 minutes from prep to plate so makes an ideal midweek meal

Cod & tarragon fishcakes with minty peas

These mega-sized fishcakes are packed with high-protein white fish and served on top of a tasty mix of minty peas and leeks

Summer bean & bulgur soup

Here’s a serving of five of your 5-a-day in one delicious and quick-to-make soup. If you make this ahead, the bulgur soaks up quite a lot of the liquid, so add a splash of water to loosen a little (or just eat as a summery stew).

Cajun chicken traybake with sweet potato wedges & chive dip

Sweet potatoes are never as crispy as regular potatoes, but they do add to your 5-a-day. We’ve used kefir in this recipe for its rich contribution of beneficial gut bacteria