Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.
Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1 ½ tsp ground turmeric and 1 ½ tsp ground cumin and cook for 1 min more.
Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.
Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.
Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.
Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.
Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox.
Recipe from Good Food magazine, March 2016
Healthy – Healthy recipes as part of your eating plan are usually under a set amount of calories and are part of a balanced diet usually with fresh produce, vegetables and wholegrain sources of fibre.
Summer Fish Stew
4 slices stale bread, diced
2 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, crushed
1 tsp dried chilli flakes
400g can chopped tomatoes
4 frozen white fish fillets, such as cod or pollock
400g can butter beans, drained
Small pack parsley, roughly chopped
1 lemon, cut into wedges
Heat oven to 200C/180C fan/gas 6. Put the bread on a large baking sheet, drizzle over 1 tbsp oil and bake for 10 mins until golden. Set aside.
Meanwhile, heat the rest of the oil in a large flameproof casserole dish over a medium heat. Add the onion and cook until softened for about 10 mins, then add the garlic and chilli flakes and stir for 1 min. Tip in the tomatoes and fish fillets. Cover and simmer for 10 mins until the fish is nearly cooked, then uncover.
Tip in the butter beans, season well, then cook until everything is hot. Serve scattered with the croutons, parsley and lemon.
Recipe from Good Food magazine, August 2016
For workouts – Recipes found online can also be personalised to your fitness goals, whether you require plenty of lean protein sources or need all the carbohydrates, there will be a suitable recipe for you and your exercise regime.
Chicken meatballs with quinoa & curried cauliflower for after a workout
250g chicken mince
1 garlic clove, finely chopped
1 tsp turmeric pinch of cumin
Pinch of cinnamon
Handful dill, finely chopped
2 spring onions, finely chopped
For the quinoa & curried cauliflower:
4 cauliflower florets
25g sweet potato, chopped
1 tbsp olive oil
1 tbsp medium curry powder
1 tsp pistachios, chopped
1 tsp sultanas
½ lime, juiced
For the meatballs, mix together all the ingredients in a bowl with some seasoning. Form into six balls and chill in the fridge for 20 mins.
Heat oven to 200C/180C fan/ gas 6. Wash the quinoa and put it in a saucepan with 100ml water. Bring to the boil, then turn down to a gentle simmer and cook for 10-15 mins or until doubled in size and tender. Drain and set aside to cool.
Put the cauliflower and sweet potato in a roasting tin and toss in the oil and curry powder. Put the meatballs in a separate tin. Cook both in the oven for 15 mins or until cooked through.
Mix the quinoa with the cauliflower, sweet potato, pistachios and sultanas, squeeze over the lime juice, then serve with the meatballs.
Recipe from Good Food magazine, April 2017
Recipes all taken from BBC Good Food