Natural Healthy Foods

Use seeded tortillas as pizza bases for a quick and healthy lunch - crack an egg in the centre and bake to boost protein intake Ingredients 2 seeded wraps a little olive oil, for brushing 1 roasted red pepper, from a jar 2 tomatoes 2 tbsp tomato purée 1 tbsp chopped dill 2 tbsp chopped parsley 2 eggs 65g pack rocket ½ red onion, very thinly sliced Method Heat oven to 200C/180C fan/gas 6. Lay the tortillas on two baking sheets, brush sparingly with the oil then bake for 3 mins. Meanwhile chop the pepper and tomatoes and mix with the tomato purée, seasoning and herbs. Turn the tortillas over and spread with the tomato mixture, leaving the centre free from any large pieces of pepper or tomato. Break an egg into the centre then return to the oven for 10 mins or until the egg is just set and the tortilla is crispy round the edges. Serve scattered with the rocket and onion.

Spiralized courgettes make a healthier alternative to pasta in the classic spaghetti Bolognese - use turkey mince for a low-calorie sauce Ingredients 2 tbsp olive oil 500g turkey mince (thigh or breast) 1 large onion, finely chopped 1 garlic clove, crushed 2 large carrots, peeled and diced 150g pack button mushrooms, roughly chopped 1 tbsp tomato purée 2 x 400g cans chopped tomatoes 2 chicken stock cubes 1 tbsp soy sauce 4 large courgettes grated pecorino or parmesan, to serve handful basil leaves Method Heat 1 tbsp of the olive oil in a large saucepan and add the turkey mince. Fry until browned, then scoop into a bowl and set aside. Add the onion to the pan and cook on a low heat for 8-10 mins until tender. Then add the garlic, stirring for 1 min or so, followed by the carrot and the mushrooms, stirring for about 3 mins, until softened. Tip the turkey mince back into the pan, add the tomato purée, give everything a quick stir and tip in the chopped toma...

Pull apart a ready-roasted chicken to whip up this healthy, vibrant, low-calorie dish in just 20 minutes Ingredients 1 small roasted chicken, about 1kg ½ red cabbage, cored and finely sliced 3 carrots, coarsley grated or finely shredded 5 spring onions, finely sliced on the diagonal 2 red chillies, halved and thinly sliced small bunch coriander, roughly chopped, including stalks 2 heaped tbsp roasted salted peanuts, roughly crushed For the dressing 3½ tbsp hoisin sauce 1½ tbsp toasted sesame oil Method Combine the dressing ingredients in a small bowl and set aside. Remove all the meat from the chicken, shred into large chunks and pop in a large bowl. Add the cabbage, carrots, spring onions, chillies and half the coriander. Toss together with the dressing and pile onto a serving plate, then scatter over the remaining coriander and peanuts.

Enjoy this nutrient-packed salad, with juicy tomatoes and cucumber, as a delicious and healthy lunch Ingredients 100g dried quinoa 75g parsley, roughly chopped 300g tomatoes, cut into 1cm dice (no need to remove the seeds) 100g cucumber, cut into small dice For the dressing 1 tbsp olive oil 2 tbsp balsamic vinegar juice and zest ½ lemon drop of vanilla extract 1 tsp rice syrup or agave pinch of Himalayan pink salt ½ garlic clove, crushed 50g salad leaves, to serve Method Cook the quinoa following pack instructions, then set aside to cool. Make the dressing by adding the olive oil, vinegar, lemon juice, vanilla extract, rice syrup, pinch of salt and garlic into a jug and whisk until smooth. Mix this into the quinoa and mix together with all the other ingredients. Serve on a bed of salad leaves.

Vegetable noodles not only bring this dish up to 4 of your 5 a day, they also slash the calories and boost the nutrition of this spicy supper Ingredients 1 large mooli (daikon radish), 2 courgettes or 3 carrots 2 tsp coconut oil, or vegetable oil thumb-sized piece ginger, chopped 1 fat red chilli, ½ finely chopped, ½ thinly sliced into rings 2 fat garlic cloves, crushed 6 spring onions, finely sliced 1½ tbsp curry powder 2 tbsp soy sauce 1 tbsp teriyaki sauce 150g pack raw prawns, roughly chopped 100g cooked ham, shredded 2 large handfuls beansprouts coriander, to serve lime wedges, to serve Method Use a spiralizer or julienne peeler to create vegetable noodles – use the large noodle attachment. Set aside. Heat the oil in a wok over a high heat. When hot add the ginger, chopped chilli, garlic and spring onions, stir-fry for 30 secs-1 min until just softened. Add the curry powder, soy sauce, teriyaki, prawns and ham and cook for another 2 mins, until the p...

Full of bold flavours like chorizo, dried tomatoes and red onion, this salad is bulked out with chickpeas to give 3 of your 5 a day Ingredients 280g pack cooking chorizo, sliced 1 large red onion, finely sliced 2 red peppers, deseeded and cut into strips 400g can chickpeas, drained and rinsed 12 semi-dried tomatoes 1 tbsp red wine vinegar 100g bag rocket, to serve Method In a large frying pan, dry-fry the chorizo until golden for about 10 mins, then use a slotted spoon to scoop it from the pan and set aside. Add the onion and peppers to the pan and soften in the chorizo fat for 10 mins. Stir in the chickpeas and tomatoes, warming through. Pour in the red wine vinegar and season. Serve in bowls with handfuls of rocket on top.

Oven-bake white fish fillets with potatoes, tomatoes and herbs for a healthy and gluten-free weeknight dinner Ingredients 5 small potatoes (about 400g), scrubbed and cut into wedges 1 onion, halved and sliced 2 garlic cloves, roughly chopped ½ tsp dried oregano or ½ tbsp chopped fresh oregano 2 tbsp olive oil ½ lemon, cut into wedges 2 large tomatoes, cut into wedges 2 fresh skinless pollock fillets (about 200g) small handful parsley, roughly chopped Method Heat oven to 200C/180C fan/gas 6. Tip the potatoes, onion, garlic, oregano and olive oil into a roasting tin, season, then mix together with your hands to coat everything in the oil. Roast for 15 mins, turn everything over and bake for 15 mins more. Add the lemon and tomatoes, and roast for 10 mins, then top with the fish fillets and cook for 10 mins more. Serve with parsley scattered over.

This warming and budget-friendly vegetarian soup is perfect packed in a flask for lunch. It's also easy to double the quantities and freeze half for later Ingredients 1 white onion, finely sliced 2 tsp olive oil 3 garlic cloves, sliced 2 carrots, scrubbed and diced 85g red lentils 1 vegetable stock cube, crumbled generous sprigs parsley, chopped (about 2 tbsp) plus a few extra leaves Method Put the kettle on to boil while you finely slice the onion. Heat the oil in a medium pan, add the onion and fry for 2 mins while you slice the garlic and dice the carrots. Add them to the pan, and cook briefly over the heat. Pour in 1 litre of the boiling water from the kettle, stir in the lentils and stock cube, then cover the pan and cook over a medium heat for 15 mins until the lentils are tender. Take off the heat and stir in the parsley. Ladle into bowls, and scatter with extra parsley leaves, if you like.

This quick, low calorie supper is perfect for a busy weeknight. Cook your rice in advance to get ahead - run it under cold water to chill quickly, then freeze in a food bag for up to one month. Ingredients 2 tsp sunflower oil bunch spring onions, greens and whites separated, both sliced 1 green pepper, deseeded and chopped into small chunks 140g pineapple, chopped into bite-sized chunks 3 tbsp Thai green curry paste 4 tsp light soy sauce, plus extra to serve 300g cooked basmati rice (brown, white or a mix - about 140g uncooked rice) 2 large eggs, beaten 140g frozen peas 225g can bamboo shoots, drained 250g frozen prawns, cooked or raw 2-3 limes, 1 juiced, the rest cut into wedges to serve handful coriander leaves (optional) Method Heat the oil in a wok or non-stick frying pan and fry the spring onion whites for 2 mins until softened. Stir in the pepper for 1 min, followed by the pineapple for 1 min more, then stir in the green curry paste and soy sauce. ...