The nutrition snob’s guide to oily fish

For years, fat had a bad reputation, but when it comes to steady energy, healthy fats are your friend. Unlike quick-burning carbs, fats provide slow, sustained fuel – helping you feel full for longer

Jamie Oliver is back and he has a new mission – to help us all eat better now, and as we grow older

■ Serves 4 ■ Prep 5 mins ■ Cook 20 mins 5 tbsp olive oil1 tsp smoked paprika1 tsp cumin seeds400g can cherry tomatoes200g fresh cherry tomatoes2 garlic clovessmall bunch of parsleysmall bunch of basil

Ingredients (Serves 2 as starter, 1 as main) 120 g cooked fresh or hot smoked salmon1 tsp Thai fish sauce80 g cooked plain mashed potato1 sheet dried nori seaweed½ tbs fresh chives½ tsp sesame oilSalt

Create meals that nourish your body and satisfy your tastebuds with these recipes from Emily English

Don’t just use fresh herbs as garnish, says Dorothy Woods, nutritionist and private chef (healthydot.com). “Parsley, basil, coriander etc are concentrated sources of antioxidants and add bright flavou