Five simple, nourishing recipes to reinvigorate your midday meal
Healthy salmon bowl
Make a nutritious lunch by combining wholemeal rice with salmon and a gut-friendly miso and kefir dressing. Scoop into nori sheets for a boost of iodine, if you like.
SERVES 2 PREP 15 mins COOK 15 mins EASY
1 tsp rapeseed oil 2 tsp finely chopped ginger 1 large garlic clove, finely chopped 1 pepper (any colour), chopped 2 fresh or frozen wild salmon fillets (about 80g each; defrosted if frozen) 250g pouch cooked brown rice 4 spring onions, finely sliced 1 small avocado, peeled, halved, stoned and sliced 80g cucumber, halved lengthways and sliced chilli sauce (optional), to serve
For the miso dressing 4 tbsp kefir
1 tsp white miso paste
1 tsp honey
1Heat the oil in a large, lidded nonstick pan or deep frying pan over a medium heat and cook the ginger, garlic and pepper, covered, for 2 mins. Stir, then put the salmon on top, cover again and cook for 5 mins, or until the fish is cooked through.
2Meanwhile, mix the dressing ingredients together in a small bowl. Squeeze the pouch of rice to separate the grains, then tip the contents into a small pan with 2 tbsp water. Cover and cook for 2 mins.
3Stir the spring onions into the rice along with half the dressing. Spoon into two bowls. Remove the skin from the salmon and flake the fish on top of the rice. Top with the pepper mixture, avocado and cucumber, then drizzle over the remaining dressing and some chilli sauce, if using.
GOOD TO KNOW healthy • fibre • vit c • 2 of 5-a-day PER SERVING 464 kcals • fat 22g • saturates 5g • carbs 39g • sugars 8g • fibre 9g • protein 23g • salt 0.4g
Indian-inspired frittata
Pack in the flavour with this spiced dish flavoured with turmeric and cumin. It’s low in calories and fat, and full of nutrients.
SERVES 2 PREP 15 mins COOK 30 mins EASY V
4 new potatoes, sliced into 5mm rounds 100g baby spinach, chopped 1 tbsp rapeseed oil 1 onion, sliced 1 large garlic clove, finely grated ½ tsp each ground coriander and ground cumin ¼ tsp each black mustard seeds and ground turmeric 3 tomatoes, roughly chopped 2 eggs ½ green chilli, deseeded and finely chopped small bunch of coriander, chopped 1 tbsp mango chutney 3 tbsp fat-free Greek yogurt
1Cook the potatoes in a pan of boiling water for 6 mins, or until tender.
Drain and leave to steam-dry. Meanwhile, put the spinach in a heatproof bowl with 1 tbsp water. Cover and microwave for 3 mins on high, or until wil
