Free-from dinners

midweek meals

Spicy rice noodle salad with smoked mackerel

The spicy dressing provides pleasant heat, but you can use less chilli if you prefer.

SERVES 2 PREP 15 mins COOK 5 mins EASY

120g rice noodles 1 tsp reduced-salt tamari 10g ginger, peeled and finely grated 1 lime, zested and juiced 1 tbsp honey 10g coriander, roughly chopped, plus a few whole leaves 1 red chilli, finely chopped (deseeded, if you like) 1 carrot, cut into matchsticks ½ cucumber, cut into matchsticks 1 spring onion, shredded 80g edamame (or use regular soya beans or peas) 2 smoked mackerel fillets (we used peppered fillets)

1Cook the rice noodles following pack instructions, then rinse under cold running water and set aside. Whisk the tamari, ginger, lime juice and zest, the honey, coriander and chilli together. Season with salt.

2Add the carrots, cucumbers, spring onion, edamame and cooled noodles to the dressing, and toss well to combine.

3Divide the noodle salad between two bowls and flake over the smoked mackerel fillets. Scatter over a few coriander leaves to serve.

GOOD TO KNOW folate • fibre • vit c • omega-3 • 2 of 5-a-day • gluten free PER SERVING 617 kcals • fat 23g • saturates 4g • carbs 70g • sugars 15g • fibre 8g • protein 29g

• salt 1.8g

To mark Allergy Awareness Week (22-28 April), we’ve created a full week of meals that are not only packed full of flavour and nutrients, but are also free of the most common allergens, including nuts, eggs, dairy, gluten and sesame. Plus, the meal plan uses up all the fresh ingredients, resulting in better value and less waste.

When using shop-bought products such as bread and pasta, always check the labels to ensure there’s been no cross-contamination with other allergens. If you’re in doubt, contact your healthcare professional.

Juicy prawn & lemongrass burgers

Make these lighter burgers for any late-spring gatherings – they’re great for pescatarian diets, too.

SERVES 2 PREP 10 mins COOK 20 mins EASY

200g raw king prawns, shelled and roughly chopped 1 spring onion, roughly chopped ½ tbsp lemongrass paste 2 garlic cloves, grated ½ red chilli, finely chopped 10g coriander, roughly chopped 2 gluten-free vegan burger buns, split 1