Doubles and cucumber chutney

Is your cupboard full of ingredients bought for one dish and never used again? Step forward Flavour Heroes , the new book from Gurdeep Loyal

Bring the joy of a beach-shack supper to your back garden with fried nibbles, barbecued fish and a cocktail-inspired sweet treat

Serves 4 Prep time 20 min, plusovernight marinatingCook time 1 hour You need to start the recipe a day ahead. The marinade and sauce can both be made up to 24 hours in advance and kept in the fridge.

Delicious, nutrient-dense, make-ahead meals designed to be prepped in bulk and reheated when you need them so you can maximise your fuelling and minimise your kitchen time

Quick to cook and delicious to eat.

SERVES 1 (easily doubled) PREP 20 mins COOK 5 mins EASY V 115g paneer1 tbsp mango chutney1 tsp curry paste (we used madras)1 lime, juiced85g red cabbage, finely chopped1 carrot, finely shredded85g nat