Ham & egg breakfast muffins

Scoop the avocado flesh into a small bowl and mash roughly. Stir through the chives and lemon juice, then add Tabasco and ground black pepper to taste. Spray a non-stick frying pan with oil and set it over a medium-high heat. Crack the eggs into the hot pan and fry for 2–3 min until they’re cooked to your liking. Meanwhile, toast the muffins until golden. Spread the avocado mixture over the bottom halves of the muffins, then top each with ham and an egg. Sprinkle with freshly ground black pepper, replace the muffin tops and serve. Nutrition scientist Bridget Benelam says: This high-protein muffin will help keep you feeling full throughout the morning. Eggs are particularly good at filling us up, as well as being rich in nutrients, providing B vitamins, selenium, vitamin D and omega-3. Although avocados are quite high in fat, about 80% of this is unsaturated, which is better for your heart health. They also contain vitamins B6 and E, potassium and copper. Smoked ham is salty, but using chives and lemon juice for a flavour boost means you won’t need to add any extra salt. How our recipe compares with a Sausage & Egg McMuffin: 430kcal 24g fat 8.5g saturates 1.9g salt

Bean & feta salad

Put all the salad ingredients, except the feta, in a large bowl. Toss to combine. Make a dressing by whisking together the oil and lemon juice in a small bowl, then pour over the salad and toss to coat. Serve the salad topped with the feta.

Grilled chicken salad with ginger dressing

Put the dressing ingredients, including the coriander stalks, in a small saucepan with 4tbsp water and bring to the boil. Take off the heat and set aside to cool. Pour half the dressing into a small sterilised jar and put in the fridge. Put the chicken in a shallow dish and pour over the remaining dressing. Cover, then put in the fridge to marinate for 20 min or until ready to cook. Heat the grill to medium. Cook the chicken for 2–3 min on each side until cooked through. Transfer to a clean chopping board and keep warm. Meanwhile, toss the spring onions, courgettes and peppers in a mixing bowl with the sunflower oil. Grill the veg for 5–7 min, turning, until tender. Thinly slice the chicken, then toss with the spinach, tomatoes, chilli, coriander leaves, the grilled veg and the reserved dressing. Serve with the bread rolls.

Salmon & spinach frittata

Preheat the grill. Spray a large ovenproof frying pan with a little oil and set on the hob over a low heat. Add the leek, pepper and potatoes and cook, covered, for 5–8 min until soft. Add the spinach and stir to wilt. Lightly whisk the eggs and milk in a bowl. Add the dill, feta and salmon. Season with black pepper, then pour the mixture over the veg. Cook over a medium heat for 5 min or until nearly set. Put the frying pan under the grill for a few min or until the frittata is golden on top and fully set. Cool for 5 min, then cut into wedges. Serve with the salad leaves, tomatoes and cucumber, garnished with extra dill.

Roasted veg frittata

Preheat the oven to 220°C/fan 200°C/gas 7 and line a large roasting tray with baking paper. Put the sweet potatoes, pepper, courgette and onion into the tray, then drizzle with the olive oil and toss to coat. Roast for 25 min. Add the asparagus or beans to the tray and roast for a further 5 min. Remove the tray from the oven, then reduce the heat to 180°C/fan 160°C/gas 4.

Spicy lemon prawn linguine

Cook the pasta according to the pack instructions. Drain, reserving 8tbsp of the cooking water, then cover to keep warm. Meanwhile, heat half the olive oil in a large frying pan over a medium-high heat. Add the garlic and chilli and cook, stirring, for 1–2 min until fragrant. Add the prawns and cook for a further 2–3 min until the prawns turn pink and are almost cooked through. Add the pasta, lemon zest and juice and parsley to the pan. Cook, tossing, for 1 min or until combined and the prawns are cooked through. Meanwhile, blanch the broccoli and asparagus in a saucepan of boiling water for 2–3 min until bright green and tender-crisp. Drain, then toss with the remaining olive oil. 5 Serve the pasta with the broccoli, asparagus and lemon wedges.

Lemon & herb fish with wilted kale

Combine the lemon zest, parsley and chives in a small bowl. Line a steamer with baking paper and set over a large saucepan of gently simmering water. Put the fish fillets in the steamer and sprinkle evenly with the herbs. Cover the steamer and cook the fish for 8 min or until cooked through, then keep warm until ready to serve. Meanwhile, cook the couscous according to the pack instructions. Heat the avocado or olive oil in a large non-stick frying pan or wok set over a medium-high heat. Add the onion and chilli flakes and cook, stirring, for 3–4 min until soft. Add the garlic, asparagus and sugar snap peas and cook, stirring, for 2–3 min until the greens are almost tender. Add the tomatoes and cook, stirring, for 2 min until softened. Add the chopped kale and 2tbsp water and cook for 2 min or until wilted. Serve the herby fish on top of the vegetables with the couscous on the side and with lemon wedges to squeeze over.

Golden veg and bean stew

Heat the oil in a large flameproof casserole. Add the onion, leeks and garlic and cook for 5 min or until softened. Add the remaining veg and potatoes and cook for 8–10 min, stirring occasionally. Add the tomato paste, stock and beans and season with black pepper. Bring to the boil, then reduce the heat and si

Creamy ricotta & squash penne

Heat the oven to 220°C/fan 200°C/gas 7. Put the squash on a baking tray, spray with oil and roast for 30 min. About 10 min before the end of the cooking time, cook the pasta according to the pack instructions until al dente. Meanwhile, spray a pan with oil and heat. Cook the onion for about 5 min until softened, then add the passata and nutmeg. Cook for 5 min more. Put the spinach in another pan (or in the microwave) and heat until just wilted. Squeeze out the excess water, then mix with the ricotta in a bowl. Season with black pepper. Drain the pasta and toss the spinach mix through it. Add the squash and the tomato sauce and toss again. Divide among 4 bowls and sprinkle with the toasted pine nuts to serve.

Bircher muesli

Combine the oats, blueberries and desiccated coconut in a large bowl. Stir in the milk, grated apple, yogurt and honey, then sprinkle over the chopped nuts. Cover and chill for at least 2 hr or overnight. To serve, spoon the bircher into 6 bowls or small jars and top with the raspberries.

The Best Foods for Every Vitamin and Mineral

To keep itself running smoothly your body requires an array of essential nutrients, ranging from disease-fighting antioxidants to bone-building heavy metals. Although you can get many of these nutrients in a daily supplement, nearly all of them can also be found in the foods you eat—or should be eating—every day. Want to get your vitamins and minerals the natural way? Our guide breaks down the best foods for 20 of the most important nutrients (and the accompanying recipes offer healthy and tasty ways to enjoy them).

Lobster With Brandy Butter

Fill two 10-quart pots halfway with water; heat to boiling. Meanwhile, place shallots and brandy in small saucepan and boil over high heat until brandy is reduced to 3 tablespoons, about 3 minutes. Strain through a fine-mesh sieve into a heavy medium saucepan; discard shallots. Place pan over medium heat and whisk in butter, 1 piece at a time, blending first piece before adding next. Sauce should be thick and foamy. Season with salt and cover to keep warm. Drop lobsters headfirst into boiling water. Cover pots, return to boiling, then boil 8 minutes. Drain lobsters in sink.

Quick soda bread rolls

Bread doesn't have to take hours to make. These soda bread rolls are ready-to-eat in less than 40 minutes and are best served still-warm, alongside a bowl of soup.

Baked polenta and mushroom pizza

Stacked with mushrooms, this low-calorie polenta pizza is ideal for an easy vegetarian lunch or light dinner.

Naan breads

These baked naan breads are perfect as an easy accompaniment to any Indian dish - they're low in sugar and salt, too!

Puttanesca fish parcels

Get closer to hitting your daily dose of omega 3 with gluten-free puttanesca fish parcels, on the table in less than 30 minutes with 2 of your 5-a-day

Grilled prawns with mangetout, asparagus and noodle salad

Bursting with fresh flavours, this noodle salad with prawns, mangetout and asparagus is perfect served as a picnic dish or for a midweek dinner.

Rick Stein’s steamed scallops in the shell

This steamed scallop recipe by Rick Stein is low calorie, low sugar and dairy free, and perfect for a quick and easy dinner party starter.


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