Sunday prep = weeknight wins

This hearty lunch is packed with nutrients and protein. Tomatoes are a rich source of the phytonutrient lycopene, which is an antioxidant, and cooking the tomatoes helps our bodies to absorb it more e

Pearl barley creates robust, nutty texture and, while it takes longer to cook than rice, it’s worth the effort. Dairy adds richness – we’ve gone for a triple hit with brown butter, mascarpone and goat

Once you’ve made the creamy leek sauce for the pie, you can add any cooked meat you fancy or cooked mushrooms and squash for a veggie version. ■ Serves 4 ■ Prep 10 mins ■ Cook 50 mins 300g cooked chic

REAL FOOD CHAMPION ELLA MILLS HAS NOW MADE NUTRITIOUS COOKING SO SIMPLE THAT YOU CAN’T FAIL TO EAT WELL, ALL YEAR LONG

SERVES 4 PREP 30 mins COOK 1 hr 20 mins EASY ❄ ragu 2 duck breasts, skin removed2 tbsp olive oil1 onion, finely chopped1 tsp fennel seeds2 garlic cloves1 bay leaf½ small pack parsley, leaves picked,st