South Indian coconut & prawn curry

This low-calorie curry has plenty of protein from white fish and prawns, a fragrant mix of spices and a touch of creamed coconut

Courgette tortilla wedges with pesto & rocket

Eggs are a great way to pack protein into a vegetarian diet, and these filled omelette wedges are super satisfying, too

Stuffed avocado with spicy beans & feta

This super speedy meal is packed with vegetarian sources of protein – top creamy avocados with spicy kidney beans and crumbled cheese

Greek lamb with smoked aubergine & minty broad beans

Lean red meat delivers iron and B vitamins in this protein-packed dinner, with aubergine purée as a delicious alternative to mash

Egg & avocado open sandwich

Give your lunch box a moreish makeover – take the ingredients separately and assemble for a fresh and healthy midday meal

Peppery kohlrabi slaw

With crunchy kohlrabi, horseradish and spring greens, this coleslaw is quick enough for everyday, yet unusual enough to impress guests

Fry bodi (Caribbean green beans)

Shivi Ramoutar shares this simple, speedy side dish of green beans, onions and ripe tomatoes, which is found across the Caribbean

Pepper sauce

This Caribbean condiment is based on Scotch bonnet chillies – serve sparingly alongside savoury dishes or add while cooking for extra heat

‘Doved’ peas

Contains pork – recipe is for non-Muslims only
This traditional Caribbean side dish combines beans, bacon lardons and ham for a robust and flavour-packed addition to a variety of mains

Flying fish with red pepper sauce & cou-cou

Bursting with Caribbean flavours, this is the national dish of Barbados – serve with a side of cou-cou, made from polenta and okra