Keep fuelled through the day with our list of high-energy foods and recipes, from healthy banana pancakes, to avocado mousse and chicken tagine
Feeling low on energy? Get inspired to fuel your day the healthy way with our top picks of energy-boosting foods, with delicious recipes to spark your creativity. You can also check our our lists of high-fibre foods, gut-healthy recipes and high-calorie foods to try. Get your day off to a great start with our five tips for your morning routine and then wind down in the evening with our mindful evening routine tips. What is a high-energy food? The type and quantity of food you consume throughout the day has a big impact on how energetic (or tired) you will feel. While all foods will give you energy through calories, certain foods, such as those we've listed below, offer nutrients such as B vitamins, healthy carbohydrates, energising fats and satisfying proteins to help you stay alert and focussed throughout your day. 20 high-energy foods to fuel your day 1. Bananas These healthy pancakes are dairy- and gluten-free, as well as being low in calories. Made with just three ingredients, they are super-quick to whip up, and the peanut butter makes them sturdy, so they’re easy to flip. A great way to use up overripe bananas, our classic banana loaf requires just six ingredients and is perfect for a teatime treat or breakfast snack. 2. Brown rice Try this healthy hoisin-glazed tofu with stir-fried brown rice. It's a really simple vegan dish that's perfect for lunch or dinner. It offers protein-rich tofu and plenty of green vegetables, too. Or try this low-calorie soup, combining chorizo, broccoli and brown rice to create a warm and hearty meal. It is easy to make and suitable for freezing if you want to make a big batch for later. 3. Oily fish Traybakes are the midweek saviour. This vibrant curried salmon dish is full of healthy omega-3 fatty acids and antioxidants – great for maintaining a healthy mind and skin. Serve as is, or add a nutritious grain like brown rice or spelt when you're extra-hungry. This nourishing sumac-frilled salmon recipe packs in 10 different plant foods thanks to a vibrant, no-cook fattoush made with beetroot, cucumber, feta and plenty of fresh herbs. Not a salmon person? Check out more healthy fish recipes. 4. Sweet potato Pack more of this versatile and filling veg into mealtimes with this sweet potato and lentil curry. A vibrant low-calorie vegan dinner idea, it's made with coconut milk and plenty of spices. This sweet potato and quinoa chilli makes a great veggie alternative to the traditional chilli. It's under 500 calories and is packed with flavour, so you won't miss the meat. 5. Eggs Jazz your omelette up with plenty of grated courgettes, kale, peas and chilli flakes, then serve alongside cherry tomatoes dressed simply with white wine vinegar. Next, try one of these quick and easy one-pan egg recipes, from punchy chilli eggs to cheesy mushroom and brie omelette. 6. Coffee Making great coffee doesn’t require expensive kit or masses of specialist knowledge, but a little advice will ensure you brew a flavourful, aromatic cup every time. Learn how to make the perfect brew at home with our simple guide. 7. Apples Rethink apples by incorporating them into savoury dishes at mealtimes. Try this spelt and apple salad with crispy nuts and seeds, for instance, as a light lunch or starter, or try this hearty smoked mackerel salad with crunchy apple and beetroot for an easy midweek meal. 8. Oats Get more oats into your diet by starting your day with our berry and nut butter porridge. It's also packed with fruit and nuts, making it a hearty and healthy breakfast that's great after a workout. This healthy, no-fuss recipe for overnight oats can be prepped just five minutes the night before, ready for you in the morning. Customise with your choice of fruit, nuts, seeds and other toppings. 9. Quinoa This vibrant, crunchy Mediterranean-inspired salad is packed with protein-rich quinoa, roasted almonds, fresh herbs and a quick oregano and lemon dressing. Alternatively, try our lightly spiced quinoa and chicken tagine. This one-pot recipe is easy to make and low in calories, for a healthy family meal. 10. Dark chocolate Replacing cream and egg whites with avocado makes this chocolate mousse recipe naturally light and creamy without the extra sugar! Top with chopped hazelnuts for texture, or cocoa nibs for a little indulgence. 11. Yogurt Peanut butter is a breakfast staple, and, as this fruity, tangy, crunchy creation proves, its potential goes far beyond simply topping toast. Try this peanut butter and jelly breakfast parfait to start your day. 12. Hummus This velvety chickpea dip makes a great addition to any sharing feast. Plus, making your own hummus is easier than you'd think. Serve your homemade hummus with veg, focaccia or savoury biscuits to create this effortless entertaining platter. 13. Lentils This wholesome spiced squash, spinach and lentil soup not only packs in 18g of plant protein per serving, but it also provides a great source of vitamin A from the butternut squash, and iron from the spinach. Simply leave out the yogurt garnish (or try topping with a dollop of coconut yogurt) to make this vegan. Or try this comforting dhal recipe with fried okra for a punchy veggie dish. 14. Avocado Avocados make salad dressings and ice creams super-creamy, so use them in an innovative way in our avocado fusilli pasta. It’s a great way of using up overly ripe avocados, which give the pasta sauce a lovely, silky texture. A chunky texture and fresh chillies are the key to the perfect guacamole dip. Follow our easy recipe to make your own in just 15 minutes. 15. Green veggies This nutrient-rich brassica is a great source of fibre. Put it to work in our recipe for broccoli and peanut soba noodles – it's really easy to make, and ready in 20 minutes or less. The fresh greens are a great combination with the noodles, while the roasted peanuts add a crunchy texture. Match purple sprouting broccoli with a blue cheese and garlic dressing in this healthy broccoli and blue cheese salad – sprinkle with toasted almonds for added crunch. 16. Nuts This asparagus, saffron and almond pilaf is a lovely spring dish. Asparagus is officially in season at the end of April, but might be in the shops a bit earlier, depending on the weather. For a satisfying savoury dish, try roasted cabbage steaks with hazelnut dressing. Or add the crunch of walnuts to this delicious dish of charred onions with balsamic and ricotta. 17. Seeds Pumpkin seed butter makes the perfect vegan toast topper for breakfast. Serve with apple and chia seeds for an energy-boosting brekkie. Add date syrup for sweetness, or leave out for savoury toast toppings. 18. Beans Tuck into a comforting bowl of butter bean orzo with the fresh, punchy flavours of harissa and red pepper. Or make comforting beans on toast a bit fancier with our vegetarian low-calorie recipe for two. The best bit? It only takes 20 minutes to make. 19. Beetroot Feel refreshed, rejuvenated and ready to go with this vibrant juice recipe, made with just three ingredients. Or, make this vibrant beetroot, freekeh and spring onion salad. Packed texture, it makes for an impressive starter or side dish and is really simple to put together. 20. Edamame Our 30-minute aubergine teriyaki bowl is packed with fresh flavours of crunchy radishes, fiery ginger and zesty lime, topped off with a handful of frozen edamame beans to make it extra-filling. Or check out this easy, warm salad recipe with black rice, crunchy edamame and juicy prawns. This punchy salad is an easy midweek meal for two, plus it's low in calories. Tracey Raye was the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in Personalised Nutrition. She is passionate about harnessing the power of all things health and well-being – in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
Browse our easy, healthy slow cooker ideas for a no-fuss, nutritious dinner. Choose from vegetarian tagine, stuffed peppers, bean chilli, curries and more
Looking for healthy slow cooker recipes? Want to use your slow cooker to make well-balanced, nutritious meals? Try our recipes below, then check out even more of our favourite slow-cooker recipes. Slow cooking is a convenient and often healthier way to cook, as you can load the slow cooker with lots of protein, vegetables and good carbohydrates. It's a much lighter alternative to a ready-meal, and one that's typically lower in calories. It can also be easier on your digestion due to the longer cooking time – this makes food softer to eat and eases the work of the digestive system. We've also got more healthy comfort food recipes and healthy one-pot recipes to try and tested the best slow cookers for you. Easy healthy slow cooker recipes Healthy slow cooker chicken curry This slow-cooked, gluten-free curry is healthier than your everyday chicken curry, but doesn’t compromise on big, punchy flavours: expect cumin, coriander and chilli. Slow cooker dhal Low in salt and sugar, this dreamy dhal is flavoured with ginger, cardamom and kashmiri chilli powder. Cooked low and slow, finish with a sizzling homemade tarka for extra flavour. Slow cooker winter vegetable stew Protein-packed pearl barley adds both nuttiness and texture to this wholesome, steaming bowl of winter veg, simmered in a herby broth. It's also low in salt. Healthy chilli Brisket chilli is a joy to eat. We’ve upped the veg and beans in this simple slow cooker dish and avoided guacamole and soured cream to make a hearty bowl that's a little bit healthier. Slow-cooker cashew and potato curry A creamy, aromatic Sri Lankan curry, made simply in a slow cooker. This recipe doesn't require any fancy ingredients, and is also suitable for vegans. Slow cooker sweet potato, chickpea and coconut one-pot This high-fibre, vegetarian one-pot is great for warming you up on chilly nights – it’s creamy, spicy and zingy. It freezes brilliantly, too. Slow cooker easy butter chicken Cooked in the slow cooker until perfectly tender, this butter chicken is cosy, creamy perfection – serve scattered with coriander for a pop of colour. It's freezable, high in protein and low in carbs. Slow cooker sweet and sour chicken for easy entertaining Make this low-calorie version of a popular takeaway dish your next Friday night, with extra instructions to make the recipe using a slow cooker. Black bean slow cooker chilli Check out our easy slow cooker chilli with fibre-rich black beans and fiery chipotle chilli paste. This is a hearty veggie recipe that the whole family will love. Pepper, date and harissa tagine This tagine makes a feature of meltingly soft peppers, but you could add any summery veg to the base sauce – chunks of squash or courgette work well, or switch it up according to what's in season. Chickpeas with dates, turmeric, cinnamon and almonds Check out our easy chickpea stew packed with dates, crunchy almonds and vibrant turmeric. Slow cooking chickpeas with a heady selection of spices really ramps up the flavour in this frugal dish. Try to get hold of the extra-large chickpeas in jars for a superior texture. Slow cooker prawn and chorizo paella This slow cooker version of paella is packed with protein and given an Italian twist with the addition of orzo or fregola instead of rice. Oxtail with orange, Sichuan peppercorns and star anise Check out our meltingly tender and nutrient-rich oxtail made in the slow cooker with Sichuan peppercorns, aromatic orange and star anise. Served with fibre-rich pak choi, it's the perfect weekend recipe. Groundnut chicken stew Check out our version of this creamy chicken stew with peanut butter, all cooked in the slow cooker. Groundnut stew is a typically West African dish. Serve it alongside extra sliced red chillies for another kick of spicy flavour. Moroccan-style stuffed peppers Peppers are rich in vitamins and antioxidants. After roasting, their sweet flavour and soft texture pairs beautifully with chickpeas and rose harissa. Warm aubergine, pomegranate and onion salad Achieve squishy, soft aubergines without slaving over a griddle or risking tong burns over an open flame – you'll want to make this salad again and again.
Discover our best ever plant-based recipes for simple, delicious and satisfying meals, from curries and kebabs to noodles, tacos and more
Looking for healthy plant-forward recipes? Discover our healthy vegan meals that offer plenty of great midweek options and our guide on how to follow a plant-based diet. After, check out our healthy vegan breakfasts, easy smoothie bowls and nutritious dinner options. For more recipe inspiration, check out our low-calorie vegetarian recipes, low-carb vegetarian recipes and healthy vegetarian recipes. Now find out how to eat 30 plants a week. What is a plant-based diet? A plant-based diet is built around foods derived from plants, including fruits, vegetables, wholegrains, legumes, nuts and seeds, with few or no animal products. What's the difference between a vegan and plant-based diet? While these two dietary approaches are very similar, a plant-based lifestyle allows for the occasional consumption of animal products, should an individual choose to eat these. On the other hand, veganism avoids consuming all animal-based products and by-products. Best plant-based recipes Chickpea curry with spinach and potatoes This easy curry serves four and makes for a wholesome midweek meal packed with chickpeas, spinach and fragrant spices. Mauritian butter bean curry (cari gros pois) Looking for a warming, rich dish to curl up with? This Mauritian butter bean curry from Shelina Permalloo ticks all of the boxes. It also makes brilliant use of storecupboard ingredients. Squash and sweet potato soup Tuck into this one-pot, vegan soup for a warming weeknight meal, made with creamy and nutty squash and sweet potato, seasoned with cumin, turmeric and ginger. Kung-pao style tofu Try this simple kung-pao style tofu for a meat-free version of the takeaway classic. It's speedy to make, ready in just 30 minutes. Nigerian efo riro (spinach stew) Everyone at the table will enjoy this nourishing stew, packed with healthy spinach goodness. It's a warm hug in a bowl plus it serves up to 10, perfect for batch cooking or cooking for a crowd. Winter veg pilaf Packed with plants and lightly spiced, this warming winter pilaf makes a fragrant, deliciously nutty midweek meal. It also happens to be high-fibre and low-salt. Vegan leek and potato soup Warm yourself from the inside out with this plant-based version of a classic soup. It's just as creamy as the original. Vegan jackfruit massaman curry A tin of jackfruit (which you can pick up at almost any supermarket) is the magic ingredient in this vegan massaman curry served with salted peanuts. Slow-cooker cashew and potato curry A creamy, aromatic Sri Lankan curry, made simply in a slow cooker. This recipe doesn't require any fancy ingredients and offers a great plant-based dish the whole family will love. Vegan Thai green tofu curry We've swapped chicken for smoked tofu and crunchy veg to transform this Thai green curry into a vegan option. It can be made in just 25 minutes and it's low in calories, too. Aubergine dhansak Cook aubergine pieces with fragrant spices and red lentils for a healthy midweek meal. Serve with naans for a hearty dinner. Chickpea chana masala Make chickpeas the star of the show with this vegan curry that can feed a hungry crowd. Scoop up with roti for a filling dinner. Whole roast cauliflower with warm harissa hummus Make cauliflower the star of your Sunday roast with our vegan recipe. Served on a bed of warm harissa hummus, the gentle spices give this dish a fragrant flavour. Vegan chilli non carne A sweet 'n' smoky chilli non-carne recipe (see what we did there?) made with vegan mince, two types of beans and plenty of spices for added kick. For a truly vegan chilli, look for vegan mince <a href="https://www.sainsburys.co.uk/webapp/wcs/stores/servlet/ProductDisplay?gclid=EAIaIQobChMIjdKwmM3n5gIVRrTtCh2sWgqcEAQYAiABEgJ0MPD_BwE&productId=1250476&langId=44&storeId=10151&krypto=xpI5dxHnxSpacMx%2Ba4niDZAdi1hzGl4wuwfXc4preF9Mp%2FUBzIFx3HU5bCtl1CpzAJ%2BXjubeM2DcmnE4SbbtdQHmqSfqGcVpLgy9UzQ%2BSnW%2BdGF70S7qQY1fAgTZLEyjXaMRLSnnHmc0VVWq6x4FONmc0K%2FQzfF4uBLGXIfdMV494ZsfViXz3tVJjLr3oRuSHi7G8Hy8QgBYkb9U3nyhcPQDbnjaQaGVF84%2Fu2Qb0cYK2Obo3aDOa3AV8oeUrO%2F73w714%2Bgfs8aEP7WKSR78HfEV24wFwSk1w2hh2pN9%2FjZ267ZQlnEN3bRw0FtFy7Eo" data-id="iframe-0-anchor-20">here or use Quorn for a veggie chilli (Quorn mince contains egg white). Vegan quinoa chilli with black beans This quinoa and black bean chilli recipe is high in protein and happens to be vegan, but still tastes impossibly creamy. Sweet potato chilli con carne Our low-calorie veggie chilli contains under 500 calories and is packed with flavour from the sweet potato and quinoa – a perfect warming midweek meal. Try more easy vegan dinner recipes. Vegan black bean chilli Check out our easy slow-cooker chilli with fiery chipotle. This is a hearty take on the classic chilli con carne that the whole family will love. To make it vegan, serve without the soured cream addition. Mediterranean nourish bowls Try Amy Lanza's Mediterranean-style bowls for a nourishing dinner that's packed full of flavour, colour and texture. Perfect for a quick and easy midweek meal. Creamy vegan aubergine curry with peanut butter This creamy coconut and peanut aubergine curry is a comforting dinner that’s ready in 30 minutes. It serves four, but any leftovers can be enjoyed for lunch the next day. Hummus, kale and coriander noodles Check out this easy vegan salad recipe with crunchy kale and fiery ginger, topped with a creamy hummus and peanut butter dressing – an easy midweek meal for two. Vegan coronation tofu salad We’ve swapped chicken for tofu to give coronation salad a vegan twist. It’s easy to make and low in calories, too. Gochujang roast sweet potato salad with mixed grains Pack plenty of texture into this low-calorie salad with roast sweet potatoes, mixed grains, radishes and cucumber, and lift with a punchy Korean dressing. Vegan Thai noodle salad with herbs and watermelon Ready in 20 minutes, this vibrant vegan salad is packed with juicy watermelon and crunchy peanuts for a fresh dinner for two. Roasted courgette, chickpea and lemon salad Ready in just 20 minutes, this vegan salad makes an ideal side dish, packed with chickpeas, baby courgettes and punchy rose harissa. Crunchy veg and smoked tofu salad with sesame dressing Crunchy veg and smoked tofu add great textures to this vegan salad, with a nutty sesame dressing bringing the whole dish together. Buddha bowl salad This vibrant vegan bowl is easy to make – just throw grains and veg together, then drizzle with a spicy tahini dressing for a punchy kick. Tray-roast squash, sweet potato and grain salad Get ahead with your weekly meal prep by roasting a batch of squash for this grain salad. It’s easy to make and ready in just 30 minutes. Wholewheat spaghetti with long-stemmed broccoli, chilli and lemon This vegan recipe for wholewheat spaghetti with long-stemmed broccoli, chilli and lemon is quick and easy to make. Plus, it's pasta for under 500 calories – yes, please! Tomato, lemongrass and rice soup Use up tinned chopped tomatoes and infuse with punchy spices to create this nutritious vegan soup. Tofu fried rice Check out our vegan fried rice with smoked tofu. Make this quick and easy recipe for a low-calorie midweek meal for two. Jackfruit tacos Smoked paprika jackfruit tacos, served with homemade tomato salsa and plenty of chilli sauce. The perfect party food for your vegan friends! Sweet potato linguine with vegan puy lentil ragu Sweet potato linguine is more robust than courgetti, so can withstand a bit more cooking. Served with a warming vegan bolognese-style ragu, this gluten-free, low-calorie main is perfect for dinner. Vegan moussaka bowls Check out this easy alternative to oven-baked moussaka. Ready in just 15 minutes, these vegan moussaka bowls contain the flavours and textures of a slow-cooked dish without the wait. Vegan tempeh and pineapple kebabs Chunks of tempeh are marinated in soy, rice wine, garlic and Chinese five-spice before joining juicy pineapple on skewers and hitting the grill in this easy vegan BBQ recipe. Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in Personalised Nutrition. She is passionate about harnessing the power of all things health and well-being – in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
Looking for good vegan sources of iron to include in your diet? Discover our collection of easy and delicious iron-rich recipes, including hummus and curry, porridge and energy balls
Looking for iron-rich recipes? Want healthy, nutritious meals that will help you to up your intake of iron? Check out our recipes below, then take a look at our healthy high-protein vegan recipes, quick vegan recipes, tempeh recipes and budget vegan recipes. Iron is an essential nutrient for good health, for it is involved in transporting oxygen around our body by binding to haemoglobin and carrying red blood cells around the body. Too little and you may start to feel tired, lack concentration and even feel light-headed. You can get iron from your diet in both animal (heme) and plant-based (non-heme) sources, and the absorption is increased when eaten alongside fruits and vegetables which contain Vitamin C. Good vegan iron sources include legumes such as tofu, lentils, tempeh, beans, peas, nuts, seeds, wholegrains and certain fruits and vegetables, including green leafy vegetables, tomato purée, prunes and olives. 24 vegan iron-rich recipes 1. Vegan aubergine curry Cook aubergine pieces with fragrant spices and red lentils for a healthy midweek meal. Serve with naans for a hearty dinner. 2. Spinach, chickpea and potato curry Try our lightly spiced vegan curry for a wholesome midweek meal for four. Make the most of storecupboard ingredients such as chickpeas and chopped tomatoes in this flavoursome dish. 3. Saag aloo An Indian classic of spiced potatoes and spinach, saag aloo comes flavoured with red chilli, cumin seeds, turmeric and fresh ginger. 4. Kung-pao style tofu Ready on the table in just 30 minutes, try this meat-free version of the takeaway classic for a simple and satisfying midweek meal. 5. Sweet potato and lentil curry Looking for a flavour-packed curry with health benefits to boot? Try this vibrant and low-calorie dish, made with sweet potatoes, red split lentils, coconut milk and plenty of spices. Enjoy with a naan or pilau rice. 6. Tempeh stir-fry Refresh your vegan dinner repertoire with this tempeh stir-fry – the nutty sauce pairs with the tempeh perfectly, plus it tastes great with rice or noodles. Try it for a speedy, healthy meal. 7. Mauritian butter bean curry (cari gros pois) Shelina Permalloo's butter bean curry makes a healthy comfort food dish: warm, rich and full of nostalgic flavour. 8. Quinoa and black bean chilli Try our quick and easy vegan chilli. This quinoa and black bean chilli recipe is high in protein and vegan – but still tastes beautifully creamy. 9. Mapo tofu The people of Sichuan love chilli and the lip tingle of sichuan peppercorns – exactly what this dish celebrates. Add plenty of chiu chow chilli oil to really make it sing. 10. Berry and nut butter porridge Packed with nuts, fruit and oats, this hearty bowl is perfect for a post-workout breakfast. 11. Sweet potato linguine with vegan puy lentil ragu Sweet potato linguine is more robust than courgetti, so can withstand a bit more cooking. Served with a warming vegan bolognese-style ragu, this gluten-free main is perfect for the start of the cooler months. 12. Wholewheat spaghetti with long-stemmed broccoli, chilli and lemon This vegan recipe for wholewheat spaghetti with long-stemmed broccoli, chilli and lemon is quick and easy – perfect for a midweek supper. 13. Roast broccoli with lentils and preserved lemon This recipe for roast broccoli with lentils and preserved lemon makes for a really easy midweek meal for one. It’s vegan and ready in less than an hour but still delivers big, punchy flavours. 14. Tofu piccata Swap chicken for sautéed tofu in this clever vegan twist on a classic, served with a white wine sauce and long-stemmed broccoli. 15. Crunchy veg and smoked tofu salad with sesame dressing Try our salad recipe with crispy golden tofu and crunchy vegetables. This easy dish is vegan, high in protein and good for you. 16. Kidney beans Chilli is a great dish for packing kidney beans into your diet. This veggie butternut squash and quinoa version makes a quick and satisfying meal. 17. Hummus, kale and coriander noodles Check out this easy vegan salad recipe with crunchy kale, fiery ginger and topped with a creamy hummus and peanut butter dressing – an easy midweek meal for two. 18. Warm hummus with pine nuts, raisins and olives Turn a storecupboard staple into this vibrant meze dish and sprinkle with jewel-like pine nuts, raisins and olives. 19. Pumpkin seed butter on rye Pumpkin seed butter makes the perfect vegan toast topper for breakfast. Serve with apple and chia seeds for an energy boosting brekkie. Add date nectar for sweetness, or leave out for savoury toast toppings. 20. Spelt and apple salad with crispy nuts and seeds Pack plenty of crunch into this balanced vegan salad and sprinkle with a homemade nut and seed mix. 21. Baba ganoush with lavash Check out our take on traditional Eastern Mediterranean baba ganoush. Comprised of grilled aubergines and tahini, this dip is seriously creamy. What’s more, it’s vegan, too. 22. Buddha bowls with shredded sprouts and beets Buddha bowls are generous portions of good-for-you ingredients piled into a bowl as a healthy but filling salad. They’re balanced in grains, protein, veggies and carbs, so choose what you fancy and get filling. Think of this as a savoury smoothie bowl: it’s all about the toppings. 23. Protein balls Check out this easy recipe for high-protein, iron-rich, vegan coconut butter, date and cranberry energy balls. They make a great pre-workout snack. 24. Chocolate, coconut and raspberry quinoa porridge Start your morning with this quinoa porridge packed full of guilt-free goodness. This recipe is quick with minimal ingredients. What’s more, it’s easy to make a batch for the rest of the week.
Try our nourishing and healthy vegan meals, from umami mushroom faux-sage rolls to colourful taco bowls and aubergine lentil curries
Looking for healthy vegan meals and recipes? Our nourishing vegan ideas are quick and easy to make, from healthy vegan breakfasts to nutritious, plant-based dinners and dairy-free dinner ideas. For low-cost vegan meals, check out our budget vegan recipes. We can all do with adding more whole plant foods in our diet. Vegan diets consist of fruits, vegetables, grains, nuts and seeds which can provide a good array of vitamins and minerals, such as Vitamins A, C & E, magnesium and fibre, which is important for a healthy digestive system. Research has also indicated that a vegan diet can help with both blood pressure and cholesterol due to it typically being high fibre and low in fat. Fore more healthy inspiration, check out our guide on how to follow a plant-based diet, low-calorie vegetarian recipes, low-carb vegetarian recipes and healthy vegetarian recipes as well as our tempeh recipes. Healthy vegan recipes Spinach, chickpea and potato curry Our gently spiced vegan curry packed with spinach, chickpeas and potato makes for a wholesome midweek meal for four. Vegan chilli This sweet and smoky chilli is the epitome of healthy comfort food, providing plenty of satisfying plant protein and fibre from the beans. The tomato sauce is rich in skin-healthy antioxidants and potassium, which is important for replenishing your salt balance after a workout. It also freezes well, perfect for busier days. Shredded veg miso soup Shred ginger, leeks and carrots into this umami-rich soup and top up with quinoa and kale for a nourishing, light meal. Vegan sweet potato soup Check out this easy vegan soup recipe with sweet potato and groundnut. Packed with punchy chilli and smooth peanut butter this flavoursome soup is super creamy, and totally satisfying. Red lentil dahl soup with broccoli tarka Our vegan red lentil dahl soup is low in calories and rich in plant protein – the perfect midweek winter warmer! Lentils offer a wonderful source of inexpensive plant protein, while broccoli provides a healthy dose of fibre, as well as an alphabet of micronutrients, from iron, potassium and calcium, to B vitamins, folate (folic acid) and sulforaphane. Vegan quinoa and black bean chilli Do you love chilli and want to try a meat free version? Check out this quick and easy vegan chilli recipe. Our quinoa and black bean chilli is high in protein, fibre and vegan – but still tastes impossibly creamy. Nigerian efo riro (spinach stew) This vegan-friendly version of efo riro is packed with healthy spinach and loved by vegans and non-vegans alike. While it’s perfect year-round, it’s especially great during Easter, served with white rice, extra-crunchy roast potatoes, or fried cassava. Thai green tofu curry Looking for a quick and easy vegan curry? Our Thai green curry with smoked tofu and veg is delicious and ready in 25 minutes. Tofu is not only a great source of vegan protein, but provides magnesium, zinc and calcium. It also contains natural plant compounds called isoflavones, which function as phytoestrogens in the body, offering a variety of health benefits. Roast sweet potato, chipotle and orange soup with paprika seeds Make this low-calorie soup for a nourishing vegan lunch, where vibrant sweet potatoes meet punchy chipotle, zingy orange and a sprinkling of paprika seeds. Tempeh stir-fry A nutty sauce pairs perfectly with the tempeh. It tastes great with rice or noodles and makes a brilliant, healthy lunchbox meal. Vegan jackfruit massaman curry A tin of jackfruit (which you can pick up at almost any supermarket) is the magic ingredient in this vegan massaman curry. To boost your plant points, add in a tin of drained chickpeas for the last few minutes of cooking. Winter veg pilaf Packed with plants and lightly spiced, try our warming winter pilaf for a fragrant, nutty midweek meal. Broccoli and peanut soba noodles This recipe for broccoli and peanut soba noodles is really easy to make and ready in 20 minutes or less. The fresh greens are a great combination with the noodles while the roasted peanuts adds a crunchy texture to the dish. Crispy baked tofu This versatile, protein-rich ingredient is given the crisp factor with our foolproof method. Vegan gumbo Try this veg-packed gumbo, inspired by the classic Southern dish, for a vegan dish that’s as healthy as it is filling. Vegan aubergine curry Cook aubergine pieces with fragrant spices and red lentils for a hearty yet healthy vegan curry that serves four. Moroccan veggie soup Check out our easy Moroccan vegan soup recipe with lemons, chickpeas and plenty of spice. This light soup serves four and is ready in under an hour. Head this way for more soup ideas. Vegan chilli tofu ramen Nothing is more comforting than a warming bowl of ramen. This chilli tofu version is plant-based and packed with loads of fresh flavours. Why not check out our other favourite tofu recipes? Moroccan tagine This recipe for Moroccan veg and chickpea tagine is vegan, low-fat and really easy to make. This makes enough for four, but the leftovers freeze well. Aubergine bhaji Made with aubergines and packed full of spices, this vegan dish is ideal for a comforting vegan dinner. Vegetable stew Beans, tomato and spinach for when it’s cold outside: a recipe with a kick, perfect for meat-free Monday with the family. Spelt and apple salad with crispy nuts and seeds Pack plenty of crunch into this balanced vegan salad and sprinkle with a homemade nut and seed mix. Healthy tacos Stuffed with smoky courgette, zesty black beans, pickled red onion and creamy avocado, these healthy tacos make a brilliant lighter dinner which the whole family can tuck into. Hummus, kale and coriander noodles Check out this easy vegan salad recipe with crunchy kale, fiery ginger and topped with a creamy hummus and peanut butter dressing. Great for an easy midweek meal for two. Saag aloo An Indian classic of spiced potatoes and spinach, saag aloo comes flavoured with red chilli, cumin seeds, turmeric and fresh ginger. Vegan tempeh and pineapple kebabs Delicious chunks of marinated tempeh work brilliantly with juicy pineapple in this easy alternative to the traditional BBQ skewer. Vegan fajita bowl with cauli rice Our vegan fajita bowl manages to deliver on flavour despite being low in fat and 5:2 friendly. This simple, quick supper has just 4.4g fat and 0.7g of saturates, great for those watching their fat intake. Buddha bowls with shredded sprouts Buddha bowls are generous portions of good-for-you ingredients piled into a bowl as a healthy but filling salad. They're balanced in grains, protein, veggies and carbs, so choose what you fancy and get filling. Think of this as a savoury smoothie bowl: it's all about the toppings. Aubergine teriyaki bowls Our 30-minute vibrant vegan recipe is packed with fresh flavours of crunchy radishes, fiery ginger and zesty lime. Yellow curry with swiss chard and tofu In the mood for a veggie-packed curry? Tofu chunks soak up a gingery coconut broth in this quick and easy vegan dish, made vibrant with ruby red chard stalks. Vegan stew This meat-free one-pot with green lentils, vegetables and orzo is even better after 24 hours, and goes perfectly with a spoonful of pesto. Mushroom bhaji The perfect midweek vegan dinner, this bhaji comes packed with chestnut mushrooms, garlic, ginger and turmeric. Serve with warm, fluffy naans for mopping all that sauce up. Crunchy veg and smoked tofu salad with sesame dressing Try our vibrant salad recipe with crispy golden tofu and crunchy vegetables. This easy dish is vegan and high in protein. Miso soup with crispy smoked tofu This gluten-free miso soup with crispy smoked tofu is a perfect midweek meal. It's warming, cleansing and easy to make. Mapo tofu This dish celebrates sichuan peppercorns, just add plenty of chiu chow chilli oil to really make it sing. Creamy lentils with spinach and thyme Perfectly suited to those who want a light 5:2-friendly meal, this healthy vegan lentil dish is high in protein but low in fat. Tenderstem broccoli, new potato and radish salad A long-stemmed broccoli, new potato and radish salad that's vegan, easy to make and ready in just 20 minutes, ideal for a midweek meal. Vegan risotto Fennel, courgette, peas and parsley make for a wonderfully green risotto, flavoured with a little nutritional yeast in place of parmesan. Chinese-style purple sprouting broccoli with tofu This purple sprouting broccoli with tofu recipe is easy to make and vegan, with a good kick of chilli. Wholewheat spaghetti with long-stemmed broccoli, chilli and lemon This vegan recipe for wholewheat spaghetti with long-stemmed broccoli, chilli and lemon is quick and easy – perfect for a midweek supper. Roast broccoli with lentils and preserved lemon A combination of roast broccoli with lentils and preserved lemon makes for an easy midweek meal for one. It's vegetarian and ready in under an hour but still delivers big, punchy flavours. Sweet potato linguine with vegan puy lentil ragu Sweet potato linguine is more robust than courgetti, so can withstand a bit more cooking. Served with a warming vegan bolognese-style ragu, this gluten-free main is perfect for the start of the cooler months. Rainbow rice bowl Hearty and full of goodness, this rice bowl makes a brilliant base for lunches. Switch it up with the optional extras to suit your mood or what's in the fridge, such as spinach, red pepper or roasted tofu cubes. Mediterranean nourish bowls These bowls are full of flavour, colour and texture, and make for a quick midweek meal. The range of vibrant veg, including sweet and new potatoes, and the beans, will add so much diversity to your plate, which in turn feeds your brain in different ways. Quick grain bowls If you're in need of a speedy lunch box recipe that can be prepared in minutes, look no further than these easy grain bowls. Whether you're looking for something vegan, vegetarian or even fishy, we have some great options. Grains offer a fibre-rich base, which is great for lunch as the wholegrains provide a healthy energy boost to sustain you until dinnertime. Each recipe provides a balanced source of healthy fats, protein and fibre to keep you satisfied. Vegan buddha bowl Get some nutritional balance into your day with this bright and colourful bowl of goodness. It's vegan and low in calories, too. Roasted courgette, chickpea and lemon salad Check out this quick and easy vegan salad recipe with roasted courgettes and crunchy chickpeas tossed in punchy harissa. It's ready in 20 minutes and low in calories, too. Vegan stir-fry Try Hetty McKinnon's healthier take on a classic stir fry for a dinner that's easy to rustle up yet offers bold, punchy flavours thanks to cumin and chilli. Tofu piccata Nadine Brown's speedy vegan dish makes the most of tofu and long-stemmed broccoli, offering fresh and zesty flavours which vegans and meat-eaters alike will enjoy. Sunblush tomato and olive vegan paella Filled with rich Mediterranean morsels, this plant-based paella has bags of flavour and will impress the whole family. Spring greens curry A quick and easy homemade curry paste with fresh aromatics really lifts this seasonal curry. Try it for a bowl of green goodness.
There are plenty of great sources of plant-based protein, including lentils, tofu and nuts. Put them to good use in these protein-rich vegan dishes, from mapo tofu to aubergine ragu with cauli rice, and broccoli and peanut soba noodles
Looking for high-protein vegan meals? Want to make the most out of plant-based protein? Check out our recipes below and then take a look at our guide on how to follow a plant-based diet, our other high-protein ideas, tempeh recipes and healthy vegan recipes. One of the challenges when following a vegan diet is adequate protein intake, as protein is an important macronutrient that the body needs for repair, maintenance and energy. There's a wide variety of plant-based proteins that can be included in your diet, from beans and lentils, to tofu, nuts and seeds. Together with lots of wholegrains and vegetables, you'll be creating the perfectly balanced vegan meal. For more recipe inspiration, check out our low-calorie vegetarian recipes, low-carb vegetarian recipes and healthy vegetarian recipes. For more healthy recipe inspiration, check out our anti-inflammatory recipes, or for low-cost vegan meals check out our budget vegan recipes. Next discover 10 things I wish I knew before going vegan and the best vegan storecupboard essential ingredients. High-protein vegan meals Sesame tofu bowl Combine protein-rich tofu with edamame, avocado, quinoa and a soy dressing for a nourishing and satisfying vegan meal that contains 9 different plant foods. Kung-pao style tofu A simple, meat-free yet protein-rich version of the takeaway classic – this dinner for two is ready in just 30 minutes. Yellow curry with swiss chard and tofu A brilliant source of vegan protein, tofu chunks soak up a gingery coconut broth in this quick and easy curry, made vibrant with ruby red chard stalks. Tempeh curry This speedy plant-based curry is perfect for a midweek meal, and it's great for using up any veg you have in the fridge. Tempeh stir-fry A nutty sauce pairs perfectly with the protein-rich tempeh. It tastes great with rice or noodles and makes a brilliant, healthy lunchbox meal. Silken tofu Enjoy this creamy silken tofu as a side or starter to an Asian-themed feast. Smother in soy sauce, gochujang and sesame seeds to soak up the flavour. Vegan shakshuka Start the weekend with shakshuka, a classic brunch dish. This high-protein, plant-based version features a wonderful combination of tomatoes, assorted peppers, spices and tofu to replace the usual egg. Crispy chickpeas on green toast You get a double legume hit with this easy dish that counts as your beans, greens and seeds for the day. Tahini is a wonderfully rich source of calcium and protein, that will keep you satiated and nourished. Seitan Seitan is high in plant-based protein, while also offering a source of iron and selenium. Quick to make, it can be used in a variety of dishes, such as stir-fries and curries. Marinated tempeh The slight spice in this marinade adds flavour and colour to your tempeh. It's the perfect addition to any meal if you're looking for extra protein. Mushroom bhaji The perfect midweek vegan dinner, this bhaji comes packed with chestnut mushrooms, garlic, ginger and turmeric. Serve with warm, fluffy naans for mopping all that sauce up. Miso soup with crispy smoked tofu This gluten-free miso soup with crispy smoked tofu is a perfect midweek meal – it's warming, cleansing and easy to make. Chinese-style purple sprouting broccoli with tofu This purple sprouting broccoli with tofu recipe is easy to make and vegan, with a good kick of chilli. Vegan chickpea curry This vegan curry is flavoured with ginger, chilli, garam masala, cumin and turmeric, and makes a vibrant midweek meal, ready in less than 30 minutes. Mapo tofu This dish celebrates sichuan peppercorns – just add plenty of chiu chow chilli oil to really make it sing. Tofu piccata Swap chicken for sautéed tofu in this clever vegan twist on a classic, served with a white wine sauce and long-stemmed broccoli. Quinoa and black bean chilli This quinoa and black bean chilli recipe is high in protein, low calorie and vegan – but still tastes impossibly creamy. Broccoli and peanut soba noodles This fresh recipe is fuss-free and ready in just 20 minutes. The roasted peanuts add a crunchy texture to the dish. Crispy baked tofu This versatile, protein-rich ingredient is given the crisp factor with our foolproof method. Crunchy veg and smoked tofu salad with sesame dressing Try our vibrant salad recipe with crispy golden tofu and crunchy vegetables. This easy dish is vegan and high in protein. Creamy lentils with spinach and thyme Perfectly suited to those who want a light 5:2-friendly meal, this healthy vegan lentil dish is high in protein but low in fat. Roast broccoli with lentils and preserved lemon A combination of roast broccoli with lentils and preserved lemon makes for an easy midweek meal for one. It's vegetarian and ready in under an hour but still delivers big, punchy flavours. Cauliflower rice with aubergine ragoût This recipe for cauliflower rice with aubergine ragoût is great for a light meal. By blitzing cauliflower in a food processor, you get the consistency and texture of rice without the carbs. It’s quicker to cook, too. Vegan stir-fry This low-calorie cumin tofu stir-fry is inspired by the cuisine of Xi’an in central China. Expect bold and punchy flavours, especially from the cumin and chilli. Vegan moussaka bowls Ready in just 15 minutes, these vegan moussaka bowls contain the flavours and textures of a slow-cooked dish, without the wait. Vegan doner with homemade pittas and garlic 'mayo' This vibrant, easy vegan doner kebab is made using seitan. Serve with creamy garlic mayonnaise, using tofu and warm homemade pittas. Tofu tacos Tofu doesn't have to be boring with this recipe for cajun-spiced tofu tacos. They're vegan, low calorie and only need 30 minutes of cooking time. Shiitake seitan burger with kimchi mayo Don’t be daunted by the long ingredients list or prep time for this vegan burger: it’s actually a simple process and the results are delicious – this recipe uses added chunky shiitake mushrooms to replicate the texture of mince and to give an umami boost. Vegan meatballs Lentils are a great way to make a meal vegetarian. Swap these for your usual meatballs and your family will hardly notice the difference. Plus, they're low cal and ready in just 40 minutes – perfect for midweek. Broccoli, new potato and radish salad A long-stemmed broccoli, new potato and radish salad that's vegan, easy to make and ready in just 20 minutes – ideal for a midweek meal. Vegan tempeh and pineapple kebabs Delicious chunks of marinated, protein-rich tempeh work brilliantly with juicy pineapple in this easy alternative to the traditional BBQ skewer.
Need some healthy meal inspiration to get you through the week? Discover our delicious dinner ideas from curries to roasts to keep you energised and satisfied
Looking for some healthy dinner recipes? We have plenty of ideas for quick and healthy meals, healthy curries, nourishing fish suppers, high-protein recipes, dairy-free dinners and even gut-friendly meals. If you want something quick and nutritious to make for lunch, try our healthy lunch ideas, then check out our healthy summer recipes, healthy veg recipes, 15 healthy swaps and high-calorie foods to try. Find out what to eat this Christmas for a happy gut. Sometimes after a long, busy day, deciding what well-balanced, nutritious meal to make can seem like an impossible task. Worry no more – we've compiled a list of our favourite healthy dinners that are simple, straightforward and full of flavour. All you have to do is pick which to make first. What makes a nutritious, healthy dinner? Like most meals, balance is important, as this will help you to feel satisfied and give your body the nutrients it requires. On a basic level, simply ask: does my plate have at least one source of protein, healthy fat and carbohydrate? Remember, vegetables are carbohydrates too – not just bread, rice and pasta. In fact, dinnertime is a great time to load up on less starchy, fibre-rich vegetables such as broccoli, kale, cauliflower, peppers and mushrooms. Variety is important, as different foods offer different types of nutrients and fibres, so try to aim for at least three or four different ingredients on your plate – if you can make it 10, even better! Best healthy dinner recipes Healthy spaghetti bolognese This spaghetti bolognese has slightly less meat in than usual but no less flavour, and is bulked out with lentils for healthy fibre. You could also use vegetarian mince, if you like. Healthy sausage traybake Nadine Brown’s balanced, nutritious and well-spiced sausage traybake is bursting with smoky, succulent flavours, making it a reliable midweek option that’s healthy, too. Vegan chilli This sweet and smoky chilli is the epitome of healthy comfort food, providing plenty of satisfying plant protein and fibre from the beans. The tomato sauce is rich in skin-healthy antioxidants and potassium – important for replenishing your salt balance after a workout. It also freezes well, perfect for busier days. Tahini chicken chilli con carne with kidney beans Try this one-pot wonder for a dinner that's packed with protein thanks to tender chicken and nutty tahini, plus kidney beans and nutritious wild rice. Slow cooker sweet potato, chickpea and coconut one-pot This vegetarian one-pot freezes brilliantly and is great for warming you up on chilly nights – it’s creamy, spicy, zingy and warming. It's also high in fibre and low in salt. Butternut squash soup Make this silky butternut squash soup for a satisfying veggie lunch. It's simple to whip up and only needs a handful of ingredients. Finish with toasted seeds and a swirl of Greek yogurt. Wild rice and mushroom risotto with roast garlic Try this moreish take on risotto using wild rice and creamy roasted garlic for a simple, low-fat vegetarian dinner. Wild rice is incredibly nutritious, offering magnesium, zinc, iron, potassium and selenium. Low-fat crème fraîché provides a lovely creaminess, as well as calcium. Try even more delicious vegetarian risotto recipes. Light paneer curry Cook this fragrant, veg-heavy curry for a healthy vegetarian meal on the table in 30 minutes. Paneer offers 14g of protein per 100g, while peas are also uniquely rich in plant protein, as well as offering fibre, iron, folate and vitamin K. Hasselback harissa roast squash Everybody should have a foolproof, vegetarian roast up their sleeves. With sweet, moreish squash, spicy harissa and salty feta, everyone will love this stunning Middle Eastern-style centrepiece. Serve with one of our veg-rich sides for a balanced meal. Keto chilli con carne This wholesome beef chilli con carne is a satisfying meal, packed with mushrooms, pepper and tomato. It's a winner whether or not you're following a keto diet. Butternut squash dahl with eggs and crispy onions Liven up lentils with lightly toasted spices, coconut milk and crispy onions in this vibrant, veggie dahl. Red lentils are a brilliant, inexpensive source of plant protein. As well as providing more protein, eggs offer healthy fat and vitamins A, D, B12, zinc and iron. Buy omega-3 rich eggs for added healthy fats. Try even more of our delicious dahl recipes. Spinach, chickpea and potato curry Try our lightly-spiced vegan curry for a wholesome midweek meal for four. Make the most of storecupboard ingredients such as chickpeas and chopped tomatoes in this flavoursome dish. Chorizo, greens and bean stew Check out our hearty, healthy and high-protein chorizo stew dinner, flavoured with sweet smoked paprika and peppered with cannellini beans, cherry tomatoes and kale. Tikka cod with caramelised onion This gluten-free tikka cod by nutritionist Emily English is aromatic, fragrant and simple to make. Paired with a refreshing mint raita, this is a dish you can eat all year round. Salad bag pasta This veggie pasta comes together in minutes. Blanched almonds add richness, leafy greens bring iron, and ricotta and good olive oil take it next level. Miso roasted cauliflower, avocado and lentil salad Fibre-rich cauliflower is roasted in a miso dressing – also filled with probiotics – and turned into a rustic salad with pickled onions and lentils. It's delicious and great for your gut too. Roast sweet potato, chipotle and orange soup with paprika seeds Bursting with vibrant sweet potatoes, punchy chipotle and zingy orange, this low-calorie soup makes for a nourishing vegan lunch. Kimchi-baked tofu A traditional Korean fermented food, kimchi adds more than just flavour. It’s a natural source of probiotics and fibre, essentially the gut’s favourite things. Studies suggest that regularly eating kimchi has a positive effect on the gut, immune system, brain function and skin health. Make our red cabbage kimchi. Healthy tacos Healthy vegan tacos – stuffed with smoky courgette, zesty black beans, pickled red onion and creamy avocado – make a brilliant lighter dinner which the whole family can tuck into. Crispy sesame sea bass with greens, rice noodles and sizzling chilli dressing Delicate sea bass fillets on a bed of rice noodle salad and a crackling garlic, chilli and sesame seed dressing. Healthy turkey stir-fry Sauerkraut, earthy broccoli and mushrooms combine to make this satisfying healthy stir-fry, balanced with zingy ginger and a sweet and salty sauce. Salmon and spinach filo cottage cheese quiche This high-protein quiche blends cottage cheese into a silky custard base, packed with smoked salmon, spinach and lemon zest for a fresh, savoury hit. Baked in crisp filo brushed with olive oil, it’s a lighter twist on the classic that’s ideal for lunch or a post-gym supper. Cumin-crusted chicken with kale salad and hummus dressing A clever way to make chicken more exciting is to coat in cumin and paprika before frying. There's 38.5g of lean protein per serving, plus plenty of nutrients and fibre. It's light, flavour-packed and ready in 40 minutes. Tikka cod with caramelised onion This fragrant tikka cod with caramelised onion rice and mint raita is light, nourishing and full of bold, satisfying flavour. Salmon traybake Traybakes, the midweek saviour. This vibrant, curried salmon dish is full of healthy omega-3 fats and antioxidants – great for healthy skin and mind. Serve as is or add a nutritious grain like brown rice or spelt when you're extra hungry. Not a salmon person? Check out more healthy fish recipes. Mexican prawn soup This easy one-pot is packed with flavour from the cumin, smoked paprika and lime. Avocado offers a great source of healthy fats, while the generous helping of fresh coriander is rich in antioxidants. Discover even more healthy soup recipes. Korean fried cauli rice This punchy recipe is gluten-free and low in carbs – a great healthy alternative to fried rice. Its variety of vegetables make it rich in fibre and antioxidants, as well as offering 21.1g of protein per serving. Check out some of our other fried rice recipes. Moroccan veggie soup This colourful soup is packed with nutritious veg, pulses and spices for a vegan winter warmer that's good for you. Spinach, potatoes and chickpeas offer plenty of soluble and insoluble fibre to keep you feeling fuller for longer. Plus, the spices and rich tomato broth provide antioxidants. Peri-peri chicken mozzarella stacks with ‘macho’ peas Check out this easy chicken recipe with creamy mozzarella, roasted red peppers and punchy 'macho' peas. Nando’s fans will love this lighter version of the restaurant classic, which packs 47.7g of protein per serving alongside plenty of nutrient-dense green veggies. Tofu tacos Tofu doesn't have to be boring. These light but flavourful tacos are full of protein (24.6g per portion) and fresh fruit and veg. Added bonus? They're ready in just 30 minutes. Discover even more taco recipes. Turkey ramen Use up leftover turkey in this nourishing and restorative ramen that offers 53.3g protein per serving. Broccoli, onions and mushrooms provide a variety of soluble and insoluble fibre, which feed your beneficial gut bacteria and support healthy bowel movements. The turkey bone broth provides several important amino acids and gut supportive nutrients such as vitamin A, zinc and magnesium. Try even more of our gut-supportive recipes. Chickpea fritters Turn chickpeas into lightly-spiced fritters, served with a zesty cucumber salad, for a low-calorie meal ready in just 30 minutes. Gram flour is a great storecupboard staple, offering protein, fibre, magnesium and iron. Turmeric adds antioxidants, while Greek yogurt provides bone-supportive calcium. Healthy chicken with lentil salad This vibrant chicken salad with crunchy green beans, mangetout and lentils is super-simple and quick to make. With just 6.2g of fat per portion, this is a lovely, light midweek meal. Love healthy salads? Discover even more recipes. Vegan fajita bowl with cauli rice Our vegan fajita bowl manages to deliver on flavour despite being low in fat and 5:2 friendly. This simple, quick supper has just 4.4g fat and 0.7g of saturates, great for those watching their fat intake. Do you love Mexican food? Check out our best-ever Mexican-style recipes. Japanese chicken and broccoli curry Add white miso and soy sauce to your curry for an umami-rich midweek meal full of chicken and veggies. Broccoli is a nutritional powerhouse, packed with vitamins such as vitamin K, C and folate, as well as fibre and antioxidants lutein and zeaxanthin, which are important for eye health. Love broccoli as much as we do? Try our best-ever broccoli dishes. Thai green tofu curry Looking for a quick and easy vegan curry? Our Thai green curry with smoked tofu and veg is delicious and ready in 25 minutes. Tofu is not only a great source of vegan protein, but provides magnesium, zinc and calcium. It also contains natural plant compounds called isoflavones, which function as phytoestrogens in the body, offering a variety of health benefits. Try our favourite tofu recipes. Spiced-yogurt roast chicken Looking for a healthier roast dinner? Our super-simple, yogurt-marinated roast chicken is full of flavour while still being lighter and good for you. Serve with a veggie-rich side dish for a nutritious, satisfying meal. Healthy turkey burgers Make these herby turkey burgers with sweet tomato chutney for a healthy family dinner – they're low in calories and packed with protein. Sushi rolls (maki sushi) Fresh, homemade sushi is hard to beat for a light, flavour-packed meal – it's worth investing in a bamboo rolling mat to make these. Homemade veggie burgers The idea behind these genius allotment vegetarian burgers is that you can grow many of the ingredients yourself, so adapt and add what you’ve got in your garden. Cauliflower steaks with sauce vierge These pan-roasted cauli steaks with sauce vierge are a great way to use this on-trend ingredient. They're vegetarian, ready in 30 minutes and under 300 calories. Healthy scallops Healthy, quick and packed full of flavour, this recipe with smoky spiced chickpeas and golden, tender scallops is one to make room for on the weekday dinner rotation. Healthy sardines on toast Sweet shallots, plump raisins and sharp capers go perfectly with sardines in this nourishing Sicilian-style dish – pile the lot on toasted bread for a speedy, fuss-free meal. Healthy spinach omelette This healthy omelette is a satisfying vegetarian lunch, topped with creamed spinach and juicy cherry tomatoes – we've lowered the fat by replacing cream with light soft cheese and milk. Healthy jacket potato For a healthy and filling lunch, try a classic French niçoise salad stuffed into a crispy, fluffy baked potato – it's high in protein and low in calories. Roast chicken panzanella Make a tasty dressing using the pan juices to soften the crispy pitta chunks in this salad of chicken, asparagus, roasted peppers and capers. Healthy fried rice Cubes of chewy, golden paneer are tossed through fragrant fried rice for a healthy twist on a classic, flavoured with ginger, garlic, chilli and curry powder. Tuscan pork loin steaks This recipe for Tuscan pork steaks ticks all the boxes for a nutritious midweek meal. It's low calorie, low fat, low sugar, low salt and high in protein. Healthy one-pan chicken and rice Chicken is marinated in soy, hoisin, honey and garlic then cooked with brown rice. It's a simple midweek dinner that's packed with Chinese-inspired flavours. Greek chicken skewers Try our healthy chicken skewers, flavoured with oregano and lemon. Serve them as part of your own mini Mediterranean spread with hummus, warm pittas and a fresh salad. Vegan stew A delicious meat-free one-pot with green lentils, vegetables and orzo. This stew is even better after 24 hours and would be wonderful served with a spoonful of pesto. Vegetable stew Make this easy vegetarian stew with three beans, tomato and spinach for a warming family dinner. It's also high in protein and low in calories. Tracey Raye is the Health Editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in Personalised Nutrition. She is passionate about harnessing the power of all things health and wellbeing - in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends – in order to bring you the tools and inspiration you need to find what health means for you.
Craving a sweet snack but trying to stick to healthier options? Discover our tasty recipes, from energy balls to fruit muffins and oat-packed flapjacks
Looking for healthier options for your next sweet snack? Graze on our nourishing treats, from energy balls to lighter muffins and no-bake vegan flapjacks. Snacking can be good for you, as long as you're reaching for the healthier options, which are lower in refined sugars. You'll be filling up on more vitamins and minerals, and typically more fibre, too. Don't have a sweet tooth? Check out our guides for more healthy snack ideas, low-carb snacks and low-calories snacks. For healthy baking inspiration, check out our sugar-free baking recipes. Working from home? Check out our healthy working from home lunch ideas. Our top healthy sweet snacks Coconut butter, date and cranberry energy balls Check out this super-easy recipe for coconut butter, date and cranberry energy balls. They have a great natural sweetness from the fruit and a crunchy texture thanks to the nuts. Chocolate, peanut date bars Blitz together a few ingredients then dunk into melted chocolate for a sticky, nutty pick-me-up. Try them frozen with flaky salt – it’s a total game-changer. Peanut butter cups Inspired by the classic Reese’s, these treats have a more refined flavour. Peanut butter, packed with protein, healthy fats and essential vitamins and minerals, makes for a nutritious snack. They’ll keep for five days in the fridge or up to three months in the freezer – perfect for whenever the craving strikes. Sugar-free cookies These healthy vegan cookies are full of natural sweetness instead of refined sugar, with ground almonds providing a nutty flavour and raspberries offering a burst of natural sweetness. Chickpea cookie dough These protein-packed bites come together in minutes and can be kept in the fridge for midweek snacking. Flourless protein brownies These flourless protein brownies are easy to make ahead, perfect for when you want an afternoon pick-me-up. Don’t be surprised by the sweet potato – it keeps these brownies moist and delicious. Healthy blondies Tuck into a slice of these vegan blondies for a healthy and satisfying mid-afternoon snack. Sugar-free banana bread Cut a slice of this vegan banana berry traybake for a sweet snack, best served with a dollop of dairy-free yogurt. No-bake vegan flapjacks These dairy-free breakfast bars use dates and nut butter to bind everything together. Experiment with different seeds and nuts in your next batch of flapjacks, and use agave syrup for a vegan version. Fruity toots Full of natural sweetness, these little bites are made of dates, raisins, nuts and dried apricots, mixed with seeds and apple juice and rolled into individual balls. Serve each bite-sized treat in a mini cupcake case. Coconut, banana and raspberry muffins Try our recipe for low-fat coconut, banana and raspberry muffins. They're quick and easy to make, and the oats will give you a brilliant boost of energy – a great mid-morning snack. Energy balls These energy balls are great to have before exercise or as an afternoon snack. The simple sugars in the fruits offer an instant pick-me-up, and the nuts and oats will give you a slow release of energy. We’ve made three flavours, but you can experiment with your own combinations. Apricot, blueberry and almond muffins Fruity almond muffins are ideal for an energising breakfast or snack. Bananas and yogurt keep them moist, while the butter, ground almonds and oats are filling. No added sugar means you’re getting the day off to a good start, too. Muesli cookies Looking for a nutritious sweet treat? Bake a batch of our healthy muesli cookies made with wholemeal flour, rapeseed oil and a touch of honey for sweetness. Nankhatai (cardamom biscuits) Bake a batch of these deliciously spiced cardamom biscuits and fill your kitchen with the aroma of freshly baked treats. They're delicious warm from the oven with a cup of tea. Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in Personalised Nutrition. She is passionate about harnessing the power of all things health and well-being – in a way that enhances, rather than limits our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
The best health and wellness retreats for foodies
In search of a holiday that will leave you feeling rested and rejuvenated, as well as pampered and gastronomically indulged? Here are our favourite health and wellness retreats for foodies
Looking for a health and wellness retreat to take this year? Here are our healthy holidays for foodies, spa resorts and yoga holidays with a foodie focus. From spas with special wellness menus and healthy breakfasts, to wellness holidays with healthy cookery courses, and health retreats with fresh and vibrant dishes. These retreats will ensure you relax and unwind while enjoying the best healthy food. For more travel inspiration, check out our picks of the best country house hotels in the UK, the best spa hotels in the UK for food lovers and holiday cottages for foodies. Lime Wood, Hampshire Rooms from £495 per night including spa access. Check availability at limewoodhotel.co.uk or mrandmrssmith.com Secluded in its own estate in the heart of the New Forest, Lime Wood is a luxuriously renovated 13th century hunting lodge. The owner’s outstanding art collection adds a contemporary feel to reception rooms, made cosy with squishy armchairs, crackling fires and heaving bookshelves, set around a chic central atrium with retractable roof. The main house features stone fireplaces, Italian marble bathrooms and large sash windows with magical forest views. Other rooms around the estate include Pavilion rooms with forest-fringing patios and rustic-chic forest and lake cabins, the latter perched on the water with a terrace tub and log burner. All are enveloped in country elegance, with upholstered bedheads, Bamford toiletries and mini bars kitted out with New Forest shortbread, Flack Manor Brewery beer and Hambledon sparkling wine. A night at Lime Wood includes full use of the Herb House Spa, a serene complex nestled on the forest edge. The sauna and hydro pool have windows to soak up the forest zen before a nature-inspired Ground massage ritual. Take a pilates class, work out in the gym or do laps in the indoor pool and cool off on a lounger amongst the aromatics of the rooftop herb garden. Sip cold press detox juices and CBD drinks while picking from nourishing plates at the adjacent Raw & Cured café, including the likes of British-grown quinoa with harissa roasted cauliflower and house-cured sea bass ceviche in a zingy rhubarb dressing. Rooms from £495 per night including spa access. Check availability at limewoodhotel.co.uk or mrandmrssmith.com Valsana Hotel, Grisons, Switzerland Doubles from £369, check availability at booking.com or mrandmrssmith.com With a favourable altitude of 1,800m, there’s no shortage of crisp, refreshing Alpine air in Switzerland’s resort of Arosa during the winter months – not to mention a generous dusting of snow. The picturesque destination, centred around a lake and surrounded by snow-capped woodland, offers the classics of skiing and snowboarding, but goes beyond these with an impressive network of panoramic hiking trails for all abilities, soundtracked by charming horse-drawn sleighs. A short stroll from Arosa train station, four-star Valsana Hotel was rebuilt in 2016 to incorporate a state-of-the-art ‘ice battery’ to recycle energy back into the hotel and make it entirely carbon neutral. Sustainability is at the core of Valsana’s Moving Mountains philosophy, inviting guests to reconnect with nature through curated adventures, including snowshoeing through the mountains as well as a daily schedule of yoga and meditation to help guests truly switch off from the stresses of daily life. In the restaurant, thoughtfully selected dishes celebrate local Swiss ingredients with a twist. Plant-based, whole food is standard, including beetroot carpaccio and a caramelised pumpkin salad bowl. However, guests have the option to incorporate meat, fish and cheese as they wish. After a busy day of rejuvenating activities (the hotel conveniently houses its own ski rental shop), guests can kick back in one of the three saunas, spa and swimming pool or get cosy by the roaring log fire. tschuggencollection.ch Doubles from £369, check availability at booking.com or mrandmrssmith.com Le Barn, Bonnelles, France Doubles from £200 per night, check availability at lebarnhotel.com or booking.com If you’re looking for a taste of serenity without the burden of long travel, Le Barn, set in France’s Bonnelles countryside, should be high on your wishlist. Just 40 minutes from Paris Orly airport, the 500-acre estate offers an outdoors experience with comfort and luxury. The grounds are shared with Haras de la Cense, a prestigious horse riding training centre, and there are horses dotted around the vast space, as well as the option to go riding or try the Whisperer’s Experience. Guests are shown the basics of horse training and invited to try what they’ve learned with one of the many animals on site. This hotel is all about switching off and enjoying nature. Digital detoxing is easy when there are warm Nordic baths, a steam room, sauna, electric bikes, forest walks and weekly activities all included in the price. Wind down for the evening with a drink by the fire in the colder months, or under a canopy of wisteria in the garden in summer. Food is seasonally led, using as much as possible from the kitchen garden and locally sourced produce. The menu changes daily, according to what’s available, but dishes can include stuffed rotisserie chicken or roasted leg of lamb, with sides of roasted carrots, leeks and potatoes. Desserts are a treat not to be missed, including the likes of tarte aux figues and iles flottantes. Breakfast is a satisfyingly French affair: crusty bread, salty butter and homemade jams alongside eggs, bacon and pancakes. Fruit from the grounds is piled high in bowls, including huge grapes and Mirabelle plums. The 73 rooms are separate from the main farmhouse building, mostly spread across two converted barns, and provide a cosy home for your stay, with balconies that look over the horses grazing in the fields or the lake (which you can swim in). There is a big emphasis on freedom at Le Barn, meaning guests can choose how to tailor their stay and, with most activities included in the room price, it works out very reasonably. Doubles from £200 per night, check availability at lebarnhotel.com or booking.com Dormy House, Cotswolds Doubles from £350, check availability at booking.com or dormyhouse.co.uk Despite the grandeur, this 17th-century Cotswolds farmhouse turned spa hotel is as welcoming as it is luxurious. Plush rooms are dotted across the main house and farmhouse outbuildings, including two hot tub suites in individual cottages with their own private patios. The Shed serves hearty pub-style food (think spiced cauliflower pie and double patty burgers) in a low-key setting, while The Back Garden celebrates homegrown produce with simple seasonal dishes. This is also where to enjoy the lavish breakfast buffet, that includes a DIY bloody mary bar as well as homemade yogurts, honeycomb, fruit and an ample à la carte menu. The recently updated spa offers guests an indoor/outdoor blend of therapies. Rotate between the serene indoor pool, terrace hot tub with outdoor fire and Scandi-style thermal suite including an indoor shower with a choice of forest mist, tropical rain or arctic blast for the brave. Treatments take place in luxurious, candle-lit rooms and options include a rejuvenating stretch and align massage, which is perfect for those who’ve spent too long over a laptop. A flotation tank and wave touch massage are available for those who prefer a private treatment without a therapist. Get a nourishing fix at The Greenhouse with freshly blended smoothies, ginger shots, CBD drinks and nutritious snacks and light lunches. Wrap up in your robe and soak up some Vitamin D on the sun terrace for a relaxing reset. Doubles from £350, check availability at booking.com or dormyhouse.co.uk Rudding Park, North Yorkshire Rooms from £249 per night. Check availability at ruddingpark.co.uk or booking.com This 2,000-acre Georgian country estate just outside Harrogate is a lesson in country luxury with a contemporary edge. Stone fireplaces and staircases contrast with pops of colour including pink chandeliers, mustard window seats, striking sculptures and modern art. 300 acres of landscaped gardens and woodlands make relaxing walking routes, with views over the golf course all the way to the Kilburn White Horse in the North Yorkshire Moors. The impressive spa was the first rooftop spa to open in the UK. Take a leisurely circuit, alternating between hot and cold experiences such as an outdoor hydrotherapy pool, steam rooms and panoramic woodland saunas as well as sunlight therapy rooms, oxygen pods and a dedicated foot spa. Book a 50-minute bespoke treatment (try the invigorating body polish, which includes a heavenly head, neck and shoulder massage) to unlock access to the Escape Zone, a space to sip on herbal teas while wandering between rooms that offer relaxing visual and audio experiences. The hotel’s kitchen garden-led restaurant, Horto, is housed in the swish spa, so expect a relaxed approach, with guests padding through in robes and slippers. Neon canvases, mustard chairs and teal velvet booths beckon punters from the bar, and flashes of florals creep in to complement the garden view. Sharing plates include crisp tempura broccoli, honey roast fig and walnut flatbreads, toasted focaccia club sandwiches and tandoori monkfish kebabs. Hazelnut and chocolate choux are filled with hazelnut praline for a decadent finish. Rooms from £249 per night. Check availability at ruddingpark.co.uk or booking.com Glenapp Castle, Ayrshire Doubles from £395, check availability at booking.com As well as ivy-clad turrets and excellent food, there’s one thing Glenapp Castle has plenty of: fresh air. It sits in 36 acres of grounds, all detailed for guests in a beautifully illustrated map. We spent hours watching birds in the Victorian walled garden, admiring views of volcanic island Ailsa Craig, sniffing the candy floss scent of Katsura trees – and chasing the path of a gurgling stream through a wooded glen, rich with deer and the tallest fir trees in Britain. The perfect spot for relaxation or a digital detox. You can even walk a little further, beyond the estate to the Stinchar Valley, and have the team meet you half-way with hot soup and crusty bread… they won’t even judge you if you ask for a lift back (we did!). For dinner, dine in the grand castle dining room and choose the three or seven course daily changing menu. Doubles from £395, check availability at booking.com Salt, Mauritius Doubles from £250 per night, check availability at booking.com, mrandmrssmith.com or tui.co.uk Food is at Salt’s heart (the philosophy explained by catchphrases such as “Farming it, not flying it”) and everything from supper with a Mauritian family to fishing trips with a local fisherman are on the menu. Then there’s the farm. Some hotels have kitchen gardens but Salt has a whole farm at its disposal, five minutes down the road and founded on permaculture principles. Developed with the help of a local NGO, Island Bio, the farm has a ground-breaking hydroponic system using beach sand for cultivation. As well as growing pesticide-free fruits and vegetables, cultivating mushrooms and establishing its own beehives, the farm is home to a rustic vegetarian and vegan restaurant. The Salt Raw section on the current hotel menu features wildly creative vegan dishes – tacos made from seeds and stuffed with beet balls, vegan soured cream and avocado salsa. The lasagne is a must-order: layers of courgette, tomato sauce, cashew truffle cream, basil pesto and fresh basil leaves. Doubles from £250 per night, check availability at booking.com, mrandmrssmith.com or tui.co.uk Chiva Som health retreat, Thailand Check rates and availability at chivasom.com At this spa resort on the Gulf of Thailand – set in seven tropical, Thai pavilion-pricked acres – you can savour spicy shredded lemongrass salad with mixed seafood, zingy pomelo and grilled prawns, creamy coconut soups and skewers of moreish chicken satay, guilt-free. This is not the kind of place where you nibble on a lettuce leaf and overdose on tofu. Portions of light, aromatic Thai dishes served in the open-air beachfront restaurant, might be small, but they are packed full of flavour. Most of the vegetables, herbs and salads are harvested from the resort's own organic kitchen garden where sweet basil, holy basil, tree basil, Thai watercress, lemongrass, mustard leaves, okra, Indian spinach (good for digestion), aubergine and tomatoes are grown. You can sign up for a tour of the garden with the chef, wandering among the raised beds, peering into the six grass huts where they grow mushrooms or the tubs of vibrant green wheatgrass. In the restaurant, each dish has a helpful calorie tally beside it as well as a breakdown of the protein, carb and fat content. How many bowls of Yam Mamuang Boran, a spicy green mango salad with prawns, you eat (120 kcals each) – or grilled sea bass for that matter – is up to you. There are also regular healthy cookery classes (you cook and eat) with the head chef. At these lunchtime classes, taken in a sleek kitchen with its own mini kitchen garden, you learn how to whip up a tasty raw daikon and spinach or raw asparagus and mushroom salad and tasty Thai broth before sitting down to tuck in. Check rates and availability at chivasom.com Palmaïa, Mexico Doubles from £180, check availability at <a href="https://www.anrdoezrs.net/click-100565798-11795693?sid=olivemagazine-66781&url=https%3A%2F%2Fwww.booking.com%2Fhotel%2Fmx%2Fsandos-palmaia-the-house-of-aia.en-gb.html%3Faid%3D304142%26label%3Dgen173nr-1FCAEoggI46AdIM1gEaFCIAQGYAQm4AQfIAQzYAQHoAQH4AQyIAgGoAgO4ApnOz54GwAIB0gIkNjdhYzE3MWQtZDE0Mi00MDA5LWIzNWMtN2NhYWNkMGQ2NWE12AIG4AIB%26sid%3Df0e43697ebe28a4dafdb65ef16d9b0c3%26dest_id%3D3222689%3Bdest_type%3Dhotel%3Bdist%3D0%3Bgroup_adults%3D2%3Bgroup_children%3D0%3Bhapos%3D1%3Bhpos%3D1%3Bno_rooms%3D1%3Breq_adults%3D2%3Breq_children%3D0%3Broom1%3DA%252CA%3Bsb_price_type%3Dtotal%3Bsr_order%3Dpopularity%3Bsrepoch%3D1674831652%3Bsrpvid%3D888f6991475f00ee%3Btype%3Dtotal%3Bucfs%3D1%26%23hotelTmpl#hotelTmpl" target="_blank" rel="sponsored" data-id="iframe-0-anchor-33">booking.com, thomascook.com or expedia.co.uk Palmaïa, The House of AïA, offers a secluded sanctuary in Playa del Carmen, Mexico. With oceanfront suites, a jungle spa and five gourmet plant-based restaurants on-site, Palmaïa is truly a place to rest and rejuvenate in style. The all-inclusive resort offers a daily schedule of activities from guided meditation to yoga, sound baths, full body workouts and even beachfront art classes. The approach to wellness is very personal so guests can decide how deeply they want to immerse themselves on any given day, whether that’s reading a book by the water and grabbing a fresh vegan taco or waking up early for a sunrise yoga session, you get to decide. The plant-based food at this resort is truly exquisite – perfectly balanced between nourishment and gastronomy. Su Casa offers a cosy and casual beachfront location, with an all-day menu serving seasonal delights from morning to night, while Asian-inspired Ume and Mexican-inspired Lek are perfect for an elegant evening of fine dining. With that said, the star of the show has to be the beachside taco truck, serving up stunning Mexican street food made fresh to order – the grilled corn, loaded nachos and trio of tacos are a must! Doubles from £180, check availability at <a href="https://www.anrdoezrs.net/click-100565798-11795693?sid=olivemagazine-66781&url=https%3A%2F%2Fwww.booking.com%2Fhotel%2Fmx%2Fsandos-palmaia-the-house-of-aia.en-gb.html%3Faid%3D304142%26label%3Dgen173nr-1FCAEoggI46AdIM1gEaFCIAQGYAQm4AQfIAQzYAQHoAQH4AQyIAgGoAgO4ApnOz54GwAIB0gIkNjdhYzE3MWQtZDE0Mi00MDA5LWIzNWMtN2NhYWNkMGQ2NWE12AIG4AIB%26sid%3Df0e43697ebe28a4dafdb65ef16d9b0c3%26dest_id%3D3222689%3Bdest_type%3Dhotel%3Bdist%3D0%3Bgroup_adults%3D2%3Bgroup_children%3D0%3Bhapos%3D1%3Bhpos%3D1%3Bno_rooms%3D1%3Breq_adults%3D2%3Breq_children%3D0%3Broom1%3DA%252CA%3Bsb_price_type%3Dtotal%3Bsr_order%3Dpopularity%3Bsrepoch%3D1674831652%3Bsrpvid%3D888f6991475f00ee%3Btype%3Dtotal%3Bucfs%3D1%26%23hotelTmpl#hotelTmpl" target="_blank" rel="sponsored" data-id="iframe-0-anchor-38">booking.com, thomascook.com or expedia.co.uk Drift retreat, Jersey Check rates and availability at driftretreat.co.uk Surfing, yoga and honest food – that’s what a Drift retreat is all about. Set on the west coast of Jersey, within the island’s National Park, Drift Jersey immerses guests in morning yoga sessions, brisk sea swims and evening beach walks (during which you can forage for wild dinner ingredients). You’ll also surf every day, along a five-mile stretch of pristine coastline, no matter what your ability is. Guests stay in Kempt Tower, built in 1834 from Jersey granite, and the experience is a shared one: chrome bunk beds, big living rooms and communal dining. Food is all healthy fuel – mainly vegetarian, organic and raw – and a day’s menu might include chai coconut porridge, raw almond bread with beetroot carpaccio, tiger nut muffins at snack time and chickpea farinata with a local seaweed salad for dinner. Check rates and availability at driftretreat.co.uk Ca’ de Memi, Italy Doubles from £120, check availability at booking.com Stretch out and breathe deep at Ca’ de Memi, an Italian country house between Padua, Venice and Treviso. Ottorino and Michela run it as an agriturismo (it was bought by Ottorino’s great-great-grandfather in 1933) and pride themselves on the fruit trees, vegetable plots, gardens (spot the ancient magnolia tree) and small poultry farm that surround the property. All of the above are open for guests to explore. En-suite rooms are modestly decorated, and breakfast includes fresh eggs and homemade jams and cakes. But perhaps the biggest draw is Michela’s cookery classes, which transform just-picked fruit and veg from the gardens (including asparagus, hop shoots and chicory) into a wholesome Veneto feast. Doubles from £120, check availability at booking.com Hedonistic Hiking, Italy Check tours and availability at hedonistichiking.com From the Italian lakes to the Tuscan hills, Hedonistic Hiking offers a range of guided walking holidays, from the gentle to the more strenuous, all with a focus on regional gastronomy. There is an eight-night trip to the mountains of Piedmont, balancing alpine hiking (think wildflower meadows and babbling streams), with gourmet picnics packed with local specialities and nights spent in stylishly rustic hotels. Piedmont is home to the Slow Food movement, and lunches make the most of local produce, navigating an appetising course around Cuneo prosciutto, Seirass del Fen (a traditional hay-wrapped cheese) and salads made with zucchini and pesto. Dinners, at local restaurants, also veer towards the traditional: expect Piemontese pinched ravioli stuffed with roast meats, local trout topped with crushed hazelnuts, baby salad leaves and guinea fowl served with a sauce of Moscato, almonds and apples. Check tours and availability at hedonistichiking.com Gwinganna wellness retreat, Australia Check retreats and availability at gwinganna.com A heavenly, 500-acre mountainside wellness retreat on Queensland’s Gold Coast, at Gwinganna you can check in and zone out. It offers two- to seven-day all-inclusive retreats featuring a mix of indulgent spa treatments, wellness seminars and delicious organic food in a 'low-tech environment' (that's no TV, no radio, no phones – a digital detox). The three-night Organic Living retreat teaches guests how to use and grow their own medicinal herbs and shares some of the retreat's mouthwatering recipes. Much of the food at Gwinganna is picked each day from the on-site organic garden and orchard and the menus are dairy- and gluten-free, as are the recipes in the retreat’s award-winning cookery book, A Taste of Gwinganna. For breakfast think pumpkin granola or poached egg with sweet potato rosti, for lunch and dinner seafood paella might be on the menu or prawn bobo (an Afro-Brazilian stew) with kale rice, earthy mushroom pate or a refreshing cucumber soup. For dessert? Raw cheesecake. Check retreats and availability at gwinganna.com RAAS Devigarh spa retreat, India Suites from £172, check availability at booking.com or mrandmrssmith.com Ravishing RAAS Devigarh is a dreamy, cream Indian palace outside Udaipur on the edge of Rajasthan’s Aravalli Hills. The antithesis of a stuffy heritage hideaway, this ornate 18th-century palace houses a modern boutique hotel, all minimalism and eclectic charm. There’s also a blissful Ila Spa which offers three, five or nine-day retreats. Food is, naturally, another highlight. For guests who want a lighter take on Indian cuisine, the palace offers a curated wellness menu. For breakfast, start the day with sweet lime or watermelon juice or one of an encyclopaedic range of juice combinations, from carrot, ginger and apple to pineapple, papaya and milk. There's gluten-free granola with toasted nuts, porridge with turmeric milk – and turmeric lattes on tap. The all-day dining wellness menu offers delectable dishes such as pear and fennel soup or moong lentil and holy basil soup, basil paneer tikka, a cottage cheese kebab with olives, basil and cinnamon and salads such as soy lentil, low fat yoghurt, roasted cumin, fresh coriander and shallot or home-grown organic aragula, fennel and orange from their kitchen garden. Suites from £172, check availability at booking.com or mrandmrssmith.com Aristi Mountain Resort, Greece Doubles from £121, check availability at booking.com The mountain village of Aristi, in the north of Greece close to the Albanian border, is a far cry from the country’s sun-drenched beach resorts. Even in winter the landscape here is intensely green (thanks to a blanket of beech and chestnut trees) and Aristi Mountain Resort, with its traditional stone exterior and wood-floored bedrooms, blends seamlessly into the setting. The resort makes an ideal basecamp for hikes around the Vikos Gorge via stone mule paths and Ottoman-era wooden bridges, as well as rafting and kayaking trips in the Vikos-Aoos National Park. The kitchen, meanwhile, makes use of the forests and rivers – as well as an on-site greenhouse and organic garden – in dishes such as river trout carpaccio, fig and feta salad and fennel soup. Cooking workshops are possible, too, and, in summer, don’t miss brunch out on the patio; a plate of homegrown watermelon overlooking the mountains is a must. Doubles from £121, check availability at booking.com Hidden Pond resort, Maine Rooms from £439, check availability at booking.com Open May to October only, this New England gem (here's another that we visited) is a bucolic resort in Maine surrounded by 60 acres of woodland with a cluster of clapboard cottages and a host of restorative activities to choose from: morning yoga and tai chi at The Farm, a treehouse spa, guided nature walks and and bikes to borrow to pedal down to the beach for a spot of paddle-boarding or kayaking. The resort's restaurant is called Earth and guests eat in two rustic-chic dining sheds in the forest choosing from a menu of inventive farm-to-fork dishes. Think stir-fried rice noodles with Maine lobster, Calabrian chillies and green onions or broccoli greens and kale with pecans, fried shallots, pickled local beets, goat's cheese and miso vinaigrette. There's also an organic kitchen garden where you can help yourself to vegetables and herbs if you want to rustle something up in your cottage’s kitchen, plus a weekly farmer's market on-site. Rooms from £439, check availability at booking.com Six Senses Zighy Bay, Oman Villas from £871 per night, check availability at booking.com or mrandmrssmith.com Much of the food at Six Senses Zighy Bay is aligned with Six Senses’ general wellness philosophy. Menu options include choices that subscribe to the Eat With Six Senses philosophy (essentially food made from scratch using local, organic produce, avoiding trigger ingredients such as gluten but promoting gut health). If you want to take it a step further you can go for a wellness screening in the spa and the therapist will suggest a programme to suit you, from sleep-enhancing to fitness; each programme’s best choices are listed (discreetly) on menus throughout the resort so if you want to stick to the guidance you can (for the sleep programme, for instance, menu choices include lots of tryptophan-rich foods). One benefit of this “integrated” wellness approach is that one half of a couple can follow the sleep programme, say, while the other does an unofficial retox, indulging however much they like, while still eating at the same restaurant and ordering from the same menu. Villas from £871 per night, check availability at booking.com or mrandmrssmith.com L’Auberge de Sedona, America Doubles from £484 per night, check availability at booking.com or expedia.co.uk It’s hard to avoid hiking when there are more than 100 walking trails right outside your hotel. L’Auberge de Sedona, an 11-acre creekside resort near the beautifully named Bear Wallow Canyon, is a dream spot for gung-ho walkers, who can rely on the nearby Hike House (a kind of all-singing, all-dancing information centre for hikers) for guidance on planned routes (including those to The Bell Rock Vortex, a spot that apparently emits energy from the earth’s surface). For the ultimate in forest bathing, back at the auberge an al fresco spa is located literally on the banks of the creek. So, too, is the hotel’s impossibly romantic candle-lit restaurant, Cress on Oak Creek, which specialises in pretty plates of foraged food. Guests can choose to stay in a cottage or a lodge room, some with staggering views of Sedona’s Red Rock country. Doubles from £484 per night, check availability at booking.com or expedia.co.uk Ulpotha, Sri Lanka Check retreat rates and availability at ulpotha.com For thousands of years, peace-seeking visitors have sought solace at Ulpotha. A traditional Sri Lankan village, cocooned by mountains and paddy fields, it welcomes tourists for six months of the year. Guests stay in simple one-bedroom huts set within a 22-acre organic farm (also home to macaque monkeys) and spend their time swimming in lakes dotted with water lilies, practicing yoga or tai chi, and taking part in programmes run along ayurvedic lines. Stomachs are nourished as well as souls, with fresh fruit juices to drink (watermelon, custard apple, hibiscus flower) and homemade organic curries and sambals to eat, all served simply in clay pots on rush floor mats. Check retreat rates and availability at ulpotha.com Desa Seni, Bali Check retreats and availability at desaseni.com Tropical gardens strewn with wildflowers and statues are the backdrop to dreamy eco-retreat Desa Seni. A 10-lodge resort on the fringes of Canguu, it is designed purely for relaxation – guests can float in a saltwater pool, take classes at an open-air yoga pavilion, indulge in holistic spa treatments or just sip lemongrass tea in their wooden cottage, relaxing among Indonesian antiques and colourful handmade furnishings. Everything at the resort is connected by stepping stones, including the restaurant, which takes around 80% of its ingredients from a huge vegetable patch right beside it. Don’t miss the famed Tabanan Delight for breakfast – eggs on sweet potato corn cakes, with a tomato, broccoli and Thai basil chutney. Check retreats and availability at desaseni.com More travel guides 10 unique walking holidays for foodies 8 of the most breathtaking train journeys across the world Swap popular tourist spots for these lesser known destinations Best Morocco food trips Best French food trips Best Spanish food trips Best Portuguese food trips Best European vineyards to visit and stay Best foodie city breaks by train Best Spanish hotels Best Italian hotels
We’re often told that we should be ‘eating the rainbow’, but what does that mean? Health editor Tracey Raye discusses why it might be the best thing you’ll ever do for your health
We know that fruits and vegetables are healthy foods that we should probably all eat more often, but did you know that variety is also important? Plant foods, such as fruits and vegetables, contain compounds called ‘phytonutrients’ that contribute to their rich, beautiful colour, as well as their distinct flavours and aromas. Different foods contain varying quantities of a whole range of phytonutrients, which is why we have such diverse spectrums of colour among fresh foods. While some fruits and vegetables are a source of more than one phytonutrient, others have small quantities. Numerous studies demonstrate the multiple benefits of colourful phytonutrients, including working as antioxidants and reducing inflammation. Eating a balanced and varied diet which includes a variety of colours is the best way to ensure that we're receiving the full spectrum of these vital nutrients. Which foods contain phytonutrients? Fruits Vegetables Nuts and seeds Beans, peas and lentils Wholegrains Herbs and spices Tea There are thousands of phytonutrients found in plant foods, each with a variety of unique qualities and benefits. For example: Red foods: contain antioxidants such as lycopene (tomatoes), anthocyanins (red berries), ellagic acid (strawberries, raspberries) and astaxanthin (salmon, prawns). Orange foods: contain beta-carotene which is converted to vitamin A in the body, where it supports eye health and helps to make hormones. Blue foods: contain powerful antioxidants called anthocyanins, which may have a role in protecting cells from damage. Green foods: rich in chlorophyll and provide a variety of nutrients. Lutein and zeaxanthin (in vegetables including kale and spinach) contribute to healthy eyes. White foods: rich in anthoxanthins which may have a role in supporting heart health. Remember, even within one colour group, foods will have varying levels of phytonutrients, so it’s still important to seek variety. Try these: Red: apples, tomatoes, cherries, pomegranate, watermelon, raspberries Orange: melon, carrots, peaches, sweet potato, banana, pineapple Blue: blueberries, grapes, aubergine, red onion, blackberries, beetroot Green: broccoli, cabbage, kale, spinach, kiwi, avocado, cucumber, pak choi White: cauliflower, garlic, white beans, white onions, mushrooms Get inspired to bring more colour into your diet with our collection of nourishing colourful recipes. All health content on olivemagazine.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Any healthy content featured by olive is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Thinking about going vegan? Follow our guide that covers everything you need to know about plant-based eating, from necessary nutrition to inspiring recipes
If you're considering a plant-based diet, you can find all the resources to get started below. Remember, take things at a pace that suits you. Whether you start eating 100 per cent plant-based overnight, or decide to change one meal or snack at a time, find what's right for you. Here are our plant-based recipes to try, vegan drinks and our pick of best health trends. Check out our guides on what everyone should know about supporting their gut and why you should eat the rainbow. Now find out how to eat 30 plants a week. Now find out about the Mediterranean diet. What is a plant-based diet? There are many ideas and interpretations when it comes to what eating plant-based means. According to the British Dietetic Association, a plant-based diet is centred around foods derived from plants, including fruits, vegetables, wholegrains, legumes, nuts and seeds, with few or no animal products. With that said, the terms 'vegan' – which is the total exclusion of animal derived products – and 'plant-based' are often used inter-changeably. Other common terms that fall within the realm of plant-based include vegetarian, pescatarian, flexitarian and reducetarian. Regardless of whether you choose to assign a label to your style of eating, the most important thing is to find a way of nourishing your body that feels right and fits with the lifestyle that suits you. Plant-based nutrition – what you need to know While the premise of a plant-based lifestyle is relatively simple, if you're coming from eating in a primarily omnivorous way, your concept of building balanced meals will require some adjusting. You're likely to find that the places where you used to derive nutrients such as protein, iron and iodine will largely change. But, not to worry, once you understand the basics of what you're looking for, it can actually become quite a fun and creative practice; experimenting with different foods and flavours to find the recipes that truly satisfy your palette. Foods to eat Fruit: berries (blueberries, raspberries, strawberries etc), apples, pears, bananas, tomato, citrus fruits etc. Vegetables: (nutrient dense – eat in abundance!) spinach, kale, broccoli, asparagus, cauliflower, peppers, courgette etc. Starchy vegetables: carrots, potato, beetroot, sweet potato, butternut squash, parsnip, swede etc Wholegrains: oats, rice, quinoa, spelt (farro), barley, buckwheat, pasta (egg-free) etc. Healthy fats: olive oil, avocado, olives, nuts and seeds, coconut (oil and fruit), tahini, nut butters etc. Plant-protein: legumes (lentils, peanuts, beans and peas of all varieties), tofu, tempeh, seitan, plant-based protein powders (minimally processed versions) Dairy-free milks: oat, cashew, soy, almond, hemp, rice, hazelnut etc. Condiments: herbs and spices (dried & fresh), soy sauce, tamari, nutritional yeast, sea salt (higher levels of iodine), nutritional yeast, mustard, tomato purée, lemon juice etc. Sweeteners (alternatives to honey): maple syrup, inulin syrup, date syrup, brown rice syrup etc Beverages: herbal and black teas, coffee, water, juice etc Foods to minimise/eliminate Meat, fish and poultry Eggs and dairy i.e. cheese, milk, cream Honey Non-vegan wines and alcohol What about plant-based alternatives? There are some amazing plant-based products on the market these days, and while you want to monitor your intake of highly processed items for health reasons, it's fine to explore and experiment with some of these foods – especially in the beginning when you're working out a new approach to eating. Here are some plant-based alternatives you might spot in shops: If you're considering trying some of the plant-based alternatives on the market, try to read the labels and choose products with ingredients you recognise. As a general rule, the shorter the list of ingredients, the better. Plant-based meat and seafood: burgers, sausages, meatballs, 'chicken' pieces, pies, 'salmon', 'fish' fingers etc Plant-based chocolate: many dark chocolate products are naturally vegan, so check the label. You can also find vegan versions of milk and white chocolate Plant-based dairy: cheese such as cheddar, feta, mozzarella, soft cheese; cream, ice cream, yogurt, butter, milk etc Misc: plant-based pastry, alcohol, cakes, cookies etc Do I need to take supplements on a plant-based diet? A plant-based diet is sufficient in most cases, when following a balanced and nutritious approach. Common nutrients to watch out for include: B12: it is recommended to supplement with B12 on a fully plant-based diet. Vitamin D: the sun is the primary source of vitamin D. In the UK, it is recommended that this be supplemented during the winter months, especially on a plant-based diet. Fortified cereals, milks and fat spreads may offer some vitamin D. Check out our recommendations for the best Vitamin D supplements to buy. Iodine: usually found in seafood. This can be obtained through iodised, sea or pink salt, as well as seaweed. Iron: dark green leafy vegetables such as spinach and kale, pulses, wholemeal bread and flour, nuts, dried fruits, fortified cereals etc. Calcium: calcium-set tofu, sesame seeds and tahini, green leafy vegetables, pulses, fortified milks and cereals, dried fruit e.g. figs, prunes, raisins etc. Omega-3 fatty acids: chia, flax and hemp seeds (and their oils), walnuts, rapeseed oil, algae oil etc. Plant-based recipe inspiration High-protein vegan recipes Healthy vegan recipes Vegan gluten-free recipes Plant-based recipes Vegan breakfast recipes Quick vegan recipes Vegan meal ideas Vegan pasta recipes Vegan snacks Vegan baking recipes Vegan iron-rich recipes Plant-based product reviews Supermarket vegan product taste awards Best vegan pizza Best vegan mayo Best vegan chocolate Best dairy-free ice-cream Vegan gift ideas *This guide is for information purposes only. You should speak to a nutrition professional before making any major changes to your diet or lifestyle in order to ensure the correct approach for your health and wellbeing. Tracey Raye is the former health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in personalised nutrition. She is passionate about harnessing the power of all things health and well-being in a way that enhances, rather than limits, our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
Health editor Tracey Raye discusses why a bowl of steamy, warming porridge is not just a healthy breakfast but a deeply nourishing meal, and how to make it just right for you
Want to know why porridge is good for you? Read on for our expert health editor's guide then check out our quick porridge toppers. Porridge has become pretty synonymous with health over the years and for good reason. With wide-ranging benefits from lowering cholesterol to supporting weight-loss, one might start to believe that this humble breakfast bowl indeed possesses superpowers. Some of the more commonly known health benefits of porridge include: Loaded with vitamins and minerals such as zinc, iron, magnesium and B vitamins. 6g of protein per 1/2 cup dry oats Rich in polyphenols Heart-healthy Fibre-rich One of the many things that I have come to love about oats is the fact that they’re such a great source of prebiotic fibre, making them an incredibly gut healthy breakfast – especially for those who may not be a fan of yogurt or fermented foods. Prebiotics are essentially a food source for the beneficial bacteria in your gut. They can be consumed either through your diet or taken as a supplement. One of the fibres found in oats is called beta-glucan, a type of fibre that somewhat dissolves in water and forms a thick, gel-like solution in the gut – a property that is responsible for several well-known benefits: Supporting feelings of fullness Reducing blood sugar and insulin response Feeding healthy gut bacteria Reducing cholesterol levels (total & LDL) If there’s one thing that I’ve learned through years of working in the health industry, it’s that supporting your health and nourishing your body really is about consistency. While it’s great to include ‘healthy’ foods in your diet now and again, if you really want to feel the difference, then finding a way to enjoy the foods which we know are good for us is the best way forward in the long run. How to cook porridge to perfection "I’m Scottish so I was always taught to cook the oats themselves – either porridge or pinhead – in just water with a tiny pinch of salt. Only then should you add your toppings and a splash of milk or cream if it’s really cold out. I personally like a splash of milk and a big spoon of deep roast peanut butter and raspberry jam." – Adam Bush, former deputy food editor "I use fine milled porridge oats, I think you get a stodgier/smoother porridge which is the consistency I’m looking for, for comfort and warmth on chilly mornings. I keep rolled oats in the cupboard too, for granolas, crumbles or topping cakes." – Anna Glover, Food Director Thanks to their versatility, oats are pretty easy to include in your diet. If porridge isn't for you, you can always start with healthy homemade granola, snack bars or swap out oat flour in your baking. What is the best milk for porridge? This will often come down to personal preference. From a health perspective, whole milk is a nutritious option or unsweetened almond milk for those looking for a non-dairy alternative. Oat milk or a touch of cream make for a creamy bowl, while soya or hemp milk are good choices for those looking for a plant-based protein boost. Check out our detailed guide for even more of our favourite non-dairy milks. Make your toppings count… I’m a big believer in creating the perfect marriage between taste, nourishment and satisfaction when it comes to what I’m eating. In fact, having food that both smells appealing and is visually satisfying signals to the body that a meal is coming and signals the digestive system to get prepared. "I like making fruit compotes to add sweetness to the porridge without having to add extra sugar or honey, such as stewed apple with cinnamon and sultanas or rhubarb with orange juice then adding a few chopped toasted nuts or seeds for crunch, and an extra splash of milk for creaminess. A couple of tsps of cocoa can turn plain porridge into a chocolatey treat, too. Top with sliced banana and a grating of dark choc so it melts on top." – Anna Glover, Food Director Want even more inspiration? Try our easy porridge topping ideas. What to do when porridge is just a bit too carby? As versatile and nourishing as porridge can be, it still might not be for everyone. If you find that you’re sensitive to those heaping bowls of oats or perhaps even grains in general, here are a few tips to make porridge right for you: Gluten-sensitive? Try certified gluten-free oats Sugar conscious? For anyone who struggles with blood sugar balance or energy dips, a great solution is to add more fat and/or protein to your oats. One of my favourite ways to do this is by adding some nut butter or seeds such as chia or hemp seeds. You could also try adding a scoop of protein powder into the mix. Not a fan of warm oats? Try our favourite overnight oat recipes. Are you enjoying our new olive health guides? Share your thoughts with us @olivemagazine All health content on olivemagazine.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Any healthy content featured by olive is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
Try our nutritious one-pots for a healthy meal, from paprika cod with chickpeas, to chicken casserole and vegan quinoa soups
Looking for healthy one-pot recipes? Check out our ideas below for nourishing one-pot recipes that are easy, filling and good for you. One-pot meals are not only convenient, but a great way to boost nutrition, and can provide good amounts of protein thanks to meat, grains, beans or legumes. The use of vegetables together with herbs and spices will provide a wide range of antioxidants and anti-inflammatory benefits, and one-pots are often a good source of fibre, thanks again to the veg and any grains or beans that are included. From one-pot chicken recipes to easy one-pot pasta ideas, we have lots of ideas for you to try. Also take a look at our healthy slow-cooker recipes and healthy comfort food recipes. Need a more speedy meal? Check out our quick and healthy recipes for dinners you can rustle up in 30 minutes or less. Best healthy one-pot recipes One-pot chicken and quinoa tagine Try our one-pot chicken and quinoa tagine – it's deeply flavourful and high in protein. This one-pot recipe is an easy, comforting family meal, and just happens to be gluten-free, too. Discover more hearty tagine recipes. Gigantes plaki (Greek baked beans) Ready in under an hour, this Greek-style one-pot is packed with plenty of fresh flavours as well as protein and fibre, making it a healthy vegetarian meal idea. Don't skip the feta – it adds a delicious salty hit. See more Greek recipes. One-pot winter warmer A vegan one-pot packed with plenty of ginger, garlic and turmeric to support your immune system, plus beta-carotene-rich sweet potatoes for vitamin A and eye health. Browse more healthy winter recipes. Healthy one-pot chicken A twist on a classic pot roast, this healthy chicken dish is infused with aromatic flavours, from the umami of miso to the grassy freshness of pak choi. Serve it up on Sunday for an alternative roast to feed the family. Next, try our one-pot chicken with dates and caramelised lemon. Vegan orzo one-pot Toasting the orzo brings out its nutty flavour, which goes really well with the gentle spices in this dish. Use up your bag of orzo with more of our orzo recipes. Spiced cod one-pot You won’t even need to turn on the oven to make this filling dinner, and there’s only one pan to wash up. Check out more cod recipes. White bean and spring green one-pot One-pot dishes aren't just for the colder autumn and winter months. This recipe for white bean and spring green one-pot is light and packed full of fresh spring flavours. What's more, it's ready in just 30 minutes and under 300 calories. Shredded veg miso soup Shred ginger, leeks and carrots into this umami-rich soup and top up with quinoa and kale for a nourishing, low-calorie meal. Discover more vegetarian soup recipes. Healthy cod and rice one-pot Liven up your weeknight dinners with this healthier one-pot featuring plump, juicy chunks of cod, fragrant basil and sweet tomatoes. It’s easy to make and saves on washing-up, too. Healthy one-pot eggs This baked eggs with spinach dish feels indulgent, but is a light and healthy brunch option with iron-rich spinach, mushrooms and low-fat crème fraîche. Serve with sourdough toast for dunking in the yolks. One-pot paprika cod and chickpeas Check out our punchy paprika cod one-pot with juicy tomatoes. This simple traybake is a high-protein midweek meal for when you're short on time, but still want something healthy. Healthy one-pot chicken, leek and beans A simple and delicious midweek meal, this roast chicken with leeks and beans is a great lighter alternative to a Sunday roast. Discover more roast recipes. Persian lamb stew Save on the washing-up with this fragrant one-pot Persian lamb stew packed with nutrient-rich chickpeas and warming spices. It's a comforting and healthy family dish that's great for midweek. If you're in the mood for some indulgent comfort food, check out our best ever lamb recipes. Freekeh risotto with spring greens This light and healthy twist on a classic risotto is made with freekeh, a low-fat, high-protein 'super grain'. Ready in just 40 minutes, this easy dish is packed with vitamin-rich spring greens. Discover more risotto recipes. Tuscan bean and barley stew This one-pot Tuscan-inspired bean and barley stew is rich and hearty and ready in just 30 minutes. Make it with any leafy greens you have on hand for a comforting and healthy meal for four that's low-fat and full of the good stuff. See more 30 minute meals for speedy midweek cooking. Pork fillet with pepper stew This stew is an easy to make meal for four that's high in protein. It's ready in under an hour, and can be served with brown rice or white bean mash for extra fibre. Healthier lamb and spinach bulgar wheat pilaf This light and healthy lamb and spinach bulgar wheat pilaf is great for when you want a satisfying meal in a hurry. Ready in 30 minutes, it's packed full of flavour, with warming cardamom and cumin. Moroccan veg and chickpea tagine This fragrant Moroccan vegetable and chickpea tagine is quick and easy to make, low in fat and suitable for vegans. It makes enough for four, but freezes well for when you need a healthy dinner in minutes. Chickpea and squash coconut curry Chickpeas are high in protein and fibre, and this healthy vegetarian meal is ideal for midweek, as it will be on the table in under an hour. To lower the saturated fat and calories in this dish, try using Alpro coconut milk alternative, which is made with a rice milk base. Check out our other top healthy curry recipes.
How to stop stress eating: 10 tips from an expert
Health expert and nutritionist, Tracey Raye, explains how to identify the causes of stress eating and 10 easy ways to shift to healthier habits
Do you find yourself reaching for the biscuit tin when you're stressed? You're not alone. Stress can impact our bodies and behaviours in many ways, and stress eating is one of these. Health expert and nutritionist, Tracey Raye, explains how to identify the causes of stress eating and 10 easy ways to shift to healthier habits. For more health and wellbeing advice, check out our expert guide on how to manage sugar cravings and whether stress could be lowering your sex drive, plus the diet changes that can help. We've also got a health expert guide to what to eat for better skin. What is stress? Stress is our body’s response to pressure – this could be from work, from experiencing something new or unexpected, or simply the daily pressures of a busy life. Feeling stressed, whether short term or over a long period, can have a powerful impact on our bodies, emotions, behaviours and food choices. Please note: it is important to differentiate between stress eating and disordered eating. These tips are not appropriate for those who feel they may have disordered eating tendencies. For further support and information regarding eating disorders and treatments, please see the NHS eating disorders guidance. What is stress eating? When we are feeling stressed, self-care is often one of the first things to go. Basic habits such as sleeping well, taking regular exercise and eating a balanced diet can quickly be put on the back burner as we divert our focus elsewhere. What’s more, when we perceive our stress as chronic or out of control, it’s not uncommon to find ourselves reaching for unhealthier food choices in an attempt to find comfort and to better cope with our negative emotions. Overeating can be driven by several factors from availability of certain foods, to boredom and depression, but the body’s physical stress response may also play a role, too. While stress may cause some people to refrain from eating for long periods, others will naturally gravitate towards food. When you're feeling stressed, your body releases cortisol (the stress hormone), which may lead to cravings for sugary, salty and fatty (highly palatable) foods as your brain tells your body to fuel up, ready to fight off a possible threat. While the occasional food indulgence can be an enjoyable part of a balanced diet, repeatedly overeating these types of foods may be problematic because this behaviour may condition us into believing treat food is the answer to making us feel better. Pretty soon, we can find ourselves searching out these treats in response to the regular stresses in our environment. 10 tips to manage and stop stress eating 1. Develop awareness When we're stressed, eating can become a mindless activity and we may not notice the habits that are creeping in. This could be absentmindedly snacking in front of television, polishing off a packet of crisps while cooking or serving up extra large portions at dinner time. If this sounds like you, then you may need to work on your food awareness. Try to notice the moments where you're overeating and consider the times of day this happens, along with any triggers that cause it. Once you are aware of your habits, it becomes easier to put in place tools to manage these and replace them with healthier practices. 2. Don't restrict yourself Eating more healthily can feel like you need a radical overhaul to your diet, which can result in consuming too few calories or severely restricting food intake. While it's never a good idea to overly restrict food intake, this is especially true during stressful episodes. Research shows that restricting calories may not only lead to overeating but it can actually increase your stress levels further. 3. Identify your triggers Do you have a food you can't resist when you're stressed? Maybe you have a sweet tooth that can't resist sugary treats, or you can't stop eating a whole bag of crisps once they are opened. Having tempting foods within view can lead to overeating even when you aren't hungry, simply because you know they are there. If this is the case, try removing trigger foods from your home and replace with foods you still enjoy but don’t feel out of control around. Make healthy swaps to encourage better food choices. Plan your food shops so you can stick to a shopping list to resist these foods and avoid food shopping when you're already hungry or stressed, when you may be more likely to reach for these foods. The goal is never to banish a certain food forever, but limiting temptation can help support a sense of calm and control in the short-term. 4. Lean into structure Structure and routine are vital to managing stress eating. Everything about your body works on a rhythm and cycle, from our sleep, to our hormones and our digestive patterns. This means adding some structure to your meal times and eating patterns can help shut off your impulse to stress-eat. For example, implementing a curfew, perhaps finishing your meals for the day by 8pm, can be a good strategy to curb late-night snacking. Equally, sticking to a schedule of eating that suits you – such as three balanced meals per day without snacks, or regular meals with set snacks – can help prevent unplanned eating. 5. Spend time on alternative activities Stress eating can often occur when we are seeking pleasure and comfort, but we're not actually hungry. Create a list of activities that may support stress release and help you feel better without reaching for food. Researchers have identified key activities including mindfulness, meditation, exercise and connection (such as socialising) which create a similar response in the brain to that of junk food. 6. Make your food nutrient dense While behaviour is a predominant driver in our food choice, it isn’t the only one. If we are not providing our bodies with the nutrients it requires to stay healthy, it can more easily lead us to stress eat highly palatable but less nutritious foods instead. Stocking up on healthy and nutritious foods such as lean proteins, nuts, seeds and wholegrains can help fill you up, and mitigate the chances of overeating. Check out our healthy snacks for more ideas, from crispy kale to homemade energy balls. 7. Stay hydrated We can often mistake thirst for hunger, so before you reach for another snack, try drinking a glass of water. Keeping hydrated can not only help you manage stress eating, it can help manage anxiety and stress as well as supporting your energy levels and alertness. Carry a reusable water bottle to help get in the habit of regularly reaching for a drink. 8. Be active Physical activity helps reduce levels of stress hormones and produces endorphins to boost your mood. This doesn’t mean you have to hit the gym for long workouts – simply being more active and aware of moving your body works just as well. Go for a walk on your lunch break, take the stairs rather than the lift, walk to the next bus stop along and consider mindful movement activities like yoga. Want to try something new? Check out our guide to outdoor swimming spots in the UK – a new active hobby that can have great mental health benefits. 9. Buy smaller sized snacks Research suggests that when we buy snack foods and treats in larger pack sizes it stimulates us to eat more. If you do buy these foods, buy smaller sized packs and stick to the recommended portions. You could try portioning out a small bowl of crisps, for example, or have no more than two biscuits at a time. 10. Get cooking Regularly eating home-cooked meals is associated with a better diet and a reduced likelihood of being overweight. It may also increase your chance of having more nourishing foods like fruit and vegetables. All of these aspects help support your mood and your ability to manage stress. We've got plenty of quick and healthy recipes to help you get started. More wellbeing guides Expert explains: how to increase serotonin Expert explains: what is the dopamine diet Expert explains: how to have a better night's sleep 'Why am I always tired?' An expert explains Skip the coffee, here are 10 natural energy boosters to try 10 ways to boost energy when tired 10 natural remedies for hayfever to try 10 foods to improve your mood Expert explains: the Mediterranean diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion
Winner, winner – healthy chicken dinner! Try our Spanish chicken traybake, healthier korma, chicken satay with rice, soba noodle stir-fry and more
Looking for healthy chicken recipes? We have plenty of ideas for nourishing meals using chicken. Try our recipes below, then check out our healthy chicken breast recipes and all our best ever chicken recipes. What are the health benefits of chicken? Chicken is a lean source of protein that is low in saturated fat, and contains essential nutrients such as selenium, which is important for immune function, and B vitamins that we need for energy and cognition. Chicken is versatile and easy to prepare, can be eaten hot or cold, and is low in calories, so as well as being nutritious and full of protein it makes for a great meal whether you are looking for weight loss, or muscle growth. We've also got plenty more healthy recipes to inspire you, including these healthy mince recipes, healthy prawn recipes, healthy fish recipes and healthy salmon recipes. Healthy chicken recipes Healthy one-pan chicken and rice A chicken dish with a difference – this Chinese-inspired recipe sees chicken marinated in soy, hoisin, honey and garlic before being cooked with brown rice. Chicken Caesar salad A traditional Caesar salad recipe – including the famous Caesar dressing – but with added chicken. Chicken souvlaki This classic Greek fast food dish is lower in calories and fat than the original version, as it's made with chicken breast rather than thighs. Honey sesame chicken Rice vinegar and honey make for a well-balanced, sweet and sharp sauce, while fresh, crunchy broccoli completes the dish. Chicken and rice soup Packed with protein and low in sugar, this chicken and rice soup is the perfect balance of hearty and healthy. Cooking the chicken and rice in a flavourful broth not only enhances the taste but keeps the chicken irresistibly tender. Tunisian chicken tajin From The Tunisia Cookbook, this recipe is based on the traditional tortilla-style dish that can be served hot or cold. Creamy Tuscan chicken Sundried tomatoes add a welcome pop of flavour to this easy chicken dish that can be on the table in less than an hour. Chicken burrito bowl This is perfect for making the day before, either for dinner or a packed lunch, as it keeps well overnight in the fridge. Greek chicken skewers Simple but delicious, try adding more salads to create a healthy Mediterranean buffet. Roast chicken panzanella An unusual take on this famous salad, that makes for a nourishing and filling meal. Chinese drunken chicken A bittersweet, succulent dish of chicken thighs marinated in rice wine. Serve with rice to mop up the juices and plenty of veg. Homestyle chicken curry A great Friday-night treat to beat a takeaway on health points. Also known as tariwalla murgh, this dish is comforting and tasty, with a bit of a kick. Mexican chicken adobo You can keep the chipotle-based marinade for up to a month in the fridge. It gives a spicy, smoky kick and is perfect for BBQs. Ginger chicken noodle salad With fresh herbs, sesame, ginger and a tasty dressing, this crunchy salad is packed with flavour Healthy slow cooker chicken curry With chickpeas, tomatoes and spices, this is an easy and nutritious dinner. Chicken stroganoff High in protein, but low in calories, fat and salt, try this easy meal for feeding the family. Grilled chicken wraps Even with making the zhoggiu (Sicilian pesto), this tasty dish is on the table in 20 minutes. Enjoy it for a delicious lunch. Chicken noodle soup This Thai-inspired soup is refreshing and spicy, just the thing to ward off the winter blues Chicken and cashew stir-fry Add a touch of luxury to a mid-week stir-fry with cashew nuts and a rich sauce of dark soy and honey. Chicken tinga This Mexican dish of shredded chicken in a tomato and spice sauce can be used in tacos or enchilladas, or serve with rice. Nepalese chicken choyela With plenty of spices, this is a tasty and low-calorie version of the popular Nepalese street-food dish. Chicken yassa This Senegalese favourite is made with mustard, chilli and lemon juice for buckets of flavour! Chicken satay with rice Spoon our nutty peanut sauce over caramelised chicken and serve with pickled veg and wholegrain rice for a quick high-protein meal. Mediterranean chicken traybake So good we put it on our cover in August 2020, this simple chicken traybake, sprinkled with olives, feta, oregano, is packed with protein and made all the more nutritious with fresh veg. Easy butter chicken Make this comforting butter chicken using whatever curry paste you have. It’s the combo of butter, almonds and yogurt that magically creates such a rich, creamy sauce Chicken satay noodle salad Make our easy chicken satay noodle salad recipe with red cabbage, shredded carrots and roasted peanuts. This vibrant crunchy salad is antioxidant rich and ready in an hour. Chicken stroganoff This healthy spin on chicken stroganoff is high-protein, low-salt and low-fat, making it a brilliant option for a light, but creamy midweek dinner. Ginger chicken noodle salad Toss nutty soba noodles, shredded chicken, crunchy sesame seeds and fresh aromatic herbs with a zingy ginger dressing for a high-protein, veg filled lunch. Healthy chicken korma Fragrant, creamy and gently spiced, korma is super-comforting with its rich, buttery sauce. This version is lighter than the traditional recipe, yet it’s every bit as warming. Miso and chilli chicken noodle soup Fry shredded chicken in miso and gochujang and add to this nutritious broth for a gut-friendly, protein-packed meal. Chicken, jalapeño and black bean stew Lift your chicken stew with pickled chilli peppers and top with soured cream and grated cheese for a hearty midweek meal that's as nutritious as it is delicious. Spanish chicken traybake Flavour chicken thighs with sweet smoked paprika and honey, then roast until sweet and sticky alongside new potatoes, red peppers and green olives. Cheat’s tandoori chicken Tender whole chicken thighs flavoured with turmeric, curry paste, lemon and mild chilli powder are served alongside a simple minty yogurt dip and zingy side salad, for a light, high protein supper. Turmeric chicken Make chicken breasts that little bit more exciting by chucking turmeric, smoked paprika, crispy chickpeas and baby spinach into the mix. Serve with lemony yogurt and toasted pittas. Harissa chicken and white bean bake This vibrant recipe sees chicken thighs slathered with harissa and cooked in a rich tomato sauce with beans and olives – a healthy, high-protein family meal with a punchy kick of heat. Chicken pasta salad Throw together this quick and easy pasta salad using leftover chicken, tomatoes and greens for a satisfying, protein-rich lunch or midweek dinner. Cumin-crusted chicken with kale salad and hummus dressing This speedy dish is a clever way to make chicken that little bit more exciting. Serve with a drizzle of hummus and white wine vinegar dressing. Healthy chicken saag A healthy chicken curry recipe that proves you can still have your favourite Friday night foods while eating well. This dish is packed with herbs and spices for a delicious dish that's ready in just 45 minutes. Coconut and lemongrass poached chicken with lime rice Fluffy steamed rice, crisp green vegetables and aromatic Thai spices go into this warm and comforting bowl of coconut and lemongrass chicken – it's the perfect easy chicken dinner recipe. Make some extra for a healthy packed lunch the next day, too. Discover even more of our favourite Thai recipes. Chicken madras Healthy eating doesn't mean missing out on your favourite dishes. Our chicken madras is a fragrant curry that's a quick and easy way to feed the family while offering lots of protein and antioxidants. Shredded veg and chicken salad with Japanese sesame dressing This healthy chicken salad recipe is packed with flavour. The rice vinegar gives a slightly sweet, tangy edge and there's plenty of crunch from the fresh veg and sesame seeds. Ready in just over 30 minutes, it makes a perfect weeknight dinner. Healthy chicken stir-fry High in protein and low in calories, this shredded chicken and chestnut mushroom stir-fry is bursting with fresh, gingery flavour and red chilli heat. Healthy one-pot chicken A twist on a classic pot roast, this healthy chicken dish is infused with aromatic flavours, from the umami of miso to the grassy freshness of pak choi. Serve it up on Sunday for an alternative roast to feed the family. Cajun chicken supreme Pep-up chicken supremes with a spicy cajun seasoning, then serve with a dressed kale salad and honey-mustard dressing for a speedy, low-calorie dinner. Chicken, red pepper and olive cacciatore An indulgent chicken dish with crunchy red peppers and juicy olives. This Italian chicken one-pot is easy to make and freezes brilliantly, plus it's gluten free. Discover even more delicious gluten-free recipes. ‘Roast’ chicken dinner Try Donal Skehan's recipe with all the flavours of a full Sunday roast but with far less washing-up. A nourishing and speedy take on the classic, with plenty of delicious roast potatoes. Mojito chicken wild rice salad High on flavour and gluten free, our mojito chicken with wild rice salad is really easy to make. Packed with vibrant fruit and vegetables, it makes a perfect midweek meal for one. Healthy chicken curry Check out our easy chicken curry recipe with creamy coconut milk, punchy madras paste and crunchy sugar snap peas. This flavoursome curry is gluten-free, high in protein and absolutely delicious Try even more healthy curry recipes. Kung po chicken salad Quick, delicious and nutritious, Donal Skehan's kung po chicken salad has got midweek winner written all over it. Easy chicken mole This quick and easy chicken mole recipe uses a clever cheat product so you can have it on the table in just 30 minutes. It's rich and flavourful but still nutritious – perfect for a midweek Mexican-inspired healthy meal. Paprika chicken thighs with cherry tomatoes, courgette ribbons and mint Check out these seriously crispy, smoky chicken thighs with easy courgette ribbons and juicy cherry tomatoes. This super easy meal is high in protein and ready in less than an hour. Griddled chicken with mustardy lentil salad Make our vibrant chicken salad with crunchy green beans, seasonal mangetout and lentils. This quick and easy salad is ready in just 30 minutes – the perfect way to start the week. Butterflied ras el hanout chicken breast with chopped salad This North African-inspired recipe with butterflied chicken and ras el hanout is gluten free and packed full of flavour. A light and easy midweek meal.
Give your body a boost with some of our favourite superfoods, from antioxidant-rich dark chocolate and matcha, to live yogurt and wholesome oats
Discover some of our favourite ways to include nutritious superfoods in our everyday menu. After, check out our Health editor's best health trends or, if you'd like to see our top fruit and veg picks, check out our best healthy fruit and best healthy veg collections. olive health editor and nutritionist, Tracey Raye, says, "Let's be clear, there's no such thing as a 'superfood'. Rather, when we talk about superfoods, really what we're referring to are highly nutritious foods that we love adding to our diets to support our energy, immunity and overall wellbeing. Nutrients support the body in functioning the way it's supposed to, which allows us to feel better and get on with the things that really matter to us. Try some of our favourite everyday superfood recipes, from porridge to sourdough and matcha crepes." Our 15 favourite everyday superfoods 1. Walnuts Rich in vitamin E and polyphenols, walnuts have one of the highest antioxidant levels of any nut. As well as this, they’re a fantastic source of healthy plant fats and fibre, making them the perfect addition to a quick meal or satisfying snack. This cavolo nero, pink grapefruit, avocado and walnut salad, with its contrasting textures and flavours, is striking to look at, and packed full of the nutrients our bodies crave. Plus it's vegetarian, low calorie and gluten free, too. 2. Almonds Whether whole, ground or blended into a butter, almonds are super nutrient dense, with a high amount of healthy monounsaturated fats, fibre and protein. Almonds are so easy to add to your diet, simply add ground almonds to baking, flaked almonds to porridge and salads or almond butter to toast and smoothies. Make these fruity almond muffins for an energising breakfast. Banana and yogurt keep them moist, while the butter, ground almonds and oats make them filling. No added sugar means you’re getting the day off to a good start too. 3. Matcha Matcha is rich in catechins, a class of natural antioxidants which help to reduce cellular damage in the body which can contribute to disease and ageing. With its caffeine and l-theanine content, matcha can support several aspects of brain function without the same level of jitters one might experience with coffee. If you love matcha, check out our tried-and tested review of the best matcha to buy. Add a hit of antioxidants to your next cake creation with this beautiful green tea inspired stunner using layers of crêpes and custard cream and dust with some matcha powder to finish 4. Oats Richer in protein than many similar grains, oats offer a range of nutrients such as manganese, iron, zinc and folate. Oats are also quite unique in that they offer a type of fibre called beta-glucan, which has been found to reduce cholesterol and blood sugar levels, as well as promote healthy gut bacteria. This berry and nut butter porridge is packed with nuts, fruit and oats – perfect for a nourishing post-workout breakfast or snack. 5. Salmon Wild salmon is a great source of protein, selenium and B vitamins, however one of its most prized nutritional contributions are the long-chain omega-3 fatty acids it contains, shown to reduce inflammation, support heart health and decrease risk factors for several diseases. Make this healthy salmon pasta by Nadine Brown if you’re looking for a comforting, creamy seafood dinner that’s also high in protein and omega-3 fatty acids. 6. Eggs Eggs are a very nutritious food, offering a perfect balance of protein, fat and an abundance of nutrients from vitamin A, D and K, to B12 and selenium. Try to choose organic eggs that have been fed an omega-3 enriched diet for extra nutritional benefit. It doesn’t get quicker than this healthy egg fried rice when you need something filling, fast. We've ramped it up with the addition of sweet, juicy crab. 7. Chia seeds Chia seeds are packed with fibre, protein, magnesium and plant-based omega-3 fats known as Alpha-linolenic acid or ALA. Great for everyone, chia seeds are particularly beneficial on a vegan diet for this reason. Try this kiwi, kale and chia parfait smoothie is a healthy way to pack fruit, veg and nuts into your diet. This showstopping smoothie can double up for dessert or breakfast. Now discover all of our recipes with chia seeds. 8. Garlic Garlic is low in calories, while offering a rich array of nutrients such as vitamin C, B6, selenium and manganese. High doses of garlic have been found beneficial in supporting the immune system and hearth health. Try this pak choi recipe for one of the best ways to serve baby pak choi – lightly boiled and drizzled with soy sauce and homemade garlic oil. 9. Lentils Lentils are an inexpensive source of plant-based protein. They also offer plenty of fibre, iron, potassium and folate which support heart health and blood sugar balance, while keeping you feeling full and satisfied for longer. A vibrant, low-calorie and vegan dinner idea, made with sweet potatoes, red split lentils, coconut milk and plenty of spices, this sweet potato and lentil curry is a winner with everyone. 10. Live yogurt Turn your chickpeas into these lightly-spiced fritters and serve with a zesty cucumber salad for a quick, low-calorie lunch. The yogurt adds gut healthy live cultures and a creamy sauce, balancing the light spices. 11. Sourdough Sourdough generally contains higher levels of naturally occurring nutrients than other breads thanks to the process of fermentation it undergoes in production. This process lowers levels of phytate which allows the body to more easily digest and absorb the nutrients it contains. Use sourdough that’s a day or two old to make the extra-crunchy croutons for this vibrant salad. Packed with crab, crunchy asparagus, carrot, fennel and sugar snap peas, it’s a bright and nutritious dish that’s easy to make. 12. Butter Butter is rich in butyric acid, a short chain fatty acid that has been found to have many gut supportive benefits. Add butter to your diet easily with this corn on the cob with an umami miso and zingy lime butter. 13. Olive oil Pesto is pasta's best friend and a simply way to include olive oil in your meals. Combine with fresh basil, pine nuts, olive oil and parmesan. 14. Dark chocolate Dark chocolate (70-80% cocoa solids) is rich in antioxidants, as well as offering fibre, iron, magnesium, zinc and potassium. Add to sweet or savoury dishes for an added nutrient boost throughout the week. Dark chocolate and coffee are the keys to this deeply savoury, spicy mole sauce – perfect with marinated roast chicken, rice and lime wedges 15. Flaxseeds Flax seeds are part of a nutrient group called lignans which offer powerful antioxidant and phytoestrogenic properties, as well as plant-based omega-3, fibre and protein – making them a great addition for those wishing to balance blood sugar, stay fuller for longer and support hormonal balance. Nutty with rye kernels, flax, sunflower and sesame seeds, this Nordic loaf is fantastic served with salads or spread with salted butter. Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in personalised nutrition. She is passionate about harnessing the power of all things health and well-being in a way that enhances, rather than limits, our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
10 natural remedies for hay fever to try
No more itchy throat and sneezing: try these 10 natural hay fever remedies to help your symptoms, suggested by our health expert
It's one of the few downsides of a warm and sunny summer season: hayfever season arrives with it. Tree pollen season begins as early as March, followed by grass pollen and weed pollen (which can continue into September), meaning there can be six month period of experiencing hay fever symptoms. The runny nose, sneezing, itchy throat and eyes all make summer a bit more unpleasant. You may find yourself heading to buy medication to help ease your symptoms, but did you know there are natural remedies for hay fever too? Read on to discover 10 natural remedies for hay fever, as explained by our nutritionist and health expert. For more like this, check out our guide to 10 foods that can help fight seasonal allergies and hay fever. Get your day off to a great start with our five tips for your morning routine and then wind down in the evening with our mindful evening routine tips. 10 natural remedies for hay fever 1. Minimise pollen exposure It sounds obvious, but prevention is often easier than cure. When the pollen count is high, avoiding spending long periods of time on green and grassy areas can help to minimise hayfever symptoms starting and being aggravated. Even if you're not heading out on a picnic, simply keeping windows shut during the day is also a top tip that will help limit your exposure to pollen coming in when you’re inside. This will also help your sleep, as it stops pollen getting in to your home and causing symptoms at night. 2. Create a pollen barrier Limit how close pollen can get to your face, eyes and hair by creating a pollen barrier. Applying a balm or oil around your nose may help trap pollen before it can enter your nasal passage and set off hayfever symptoms. A dab of everyday olive oil can be used for an easy DIY balm. Wearing a sunhat and sunglasses when outside will also help prevent pollen reaching your eyes or settling in your hair. 3. Try zeolite to remove histamine Zeolite is a natural clay-like substance. It binds to histamine in the digestive tract and directly eliminates it via the stool. By reducing levels of histamine in the body, zeolite helps to reduce common allergy symptoms that appear when suffering from hayfever, such as itchiness and a runny nose. While there are many zeolite powders available, experts suggest using natural clinoptilolite zeolite, as it has been the most thoroughly researched in this area. 4. Wash away pollen If you've been out and exposed to pollen, taking a shower or bath when you get home may be helpful in removing it from the body and therefore helping to prevent symptoms from lingering. Changing and washing your clothes immediately will also help to reduce your exposure, as pollen may have settled on you. 5. Try nasal saline Is a blocked nose one of your main hayfever annoyances? Try a neti pot of saline nasal spray. These clear clogged nasal passages and can be used one-two times daily. You can find these at most health food stores or pharmacies. 6. Use an air purifier Consider buying an air purifier to plug in at home to help filter the air around you. In the height of pollen season, an air purifier can help to capture airborne particles such as pollen, pet dander and dust mites, helping to further reduce allergy symptoms. <img src="https://images.immediate.co.uk/production/volatile/sites/2/2024/06/Air-purifier-e138a43.jpg" width="2121" height="1414" alt="Close up hand of a mother turning on home air purifier for her newborn baby who is sleeping in the crib in the nursery. Fresh air. Cleaning and removing dust and bacteria. Healthier life and living concept" title="Close up hand of a mother turning on home air purifier for her newborn baby who is sleeping in the crib in the nursery. Fresh air. Cleaning and removing dust and bacteria. Healthier life and living concept" /> 7. Try quercetin The flavonoid quercetin is a powerful natural antihistimatic. It is a natural compound found in lots of common foods, including onions (it's also what gives red onions their deep colour), turmeric, dark berries, red wine and citrus fruits. It’s been shown to reduce the release of histamine in the body by stabilising the cells that release it. Quercetin can be consumed through diet (read our full guide to 10 foods that can help ease hay fever symptoms for more like this), or you may want to try a quercetin supplement. Speak to a nutritionist or health professional to find the right option for you. 8. Consider allergy shot therapy Allergy shots essentially work like a vaccine – exposing patients to their allergen to help their bodies become desensitised or more tolerant. For hay fever, small amounts of pollen are injected into the body, allowing the immune system to create antibodies and stop symptoms from occurring. This is generally done early in the pollen season. Speak to your doctor or an allergist for more information. <img src="https://images.immediate.co.uk/production/volatile/sites/2/2024/06/Injection-e1636b1.jpg" width="2120" height="1414" alt="Hands, medical and doctor with patient for vaccine in a clinic for healthcare treatment for prevention. Closeup of a nurse doing a vaccination injection with a needle syringe in a medicare hospital." title="Hands, medical and doctor with patient for vaccine in a clinic for healthcare treatment for prevention. Closeup of a nurse doing a vaccination injection with a needle syringe in a medicare hospital." /> 9. Be careful with cut flowers Avoid bringing pollen into your own home! Bouquets of cut flowers, especially high pollen varieties such as lilies, daisies and sunflowers should be avoided during hayfever season. Instead, brighten up your home with a vase of in more hay fever-friendly varieties such as peonies, roses or hydrangeas. 10. Choose garden plants wisely Just like flowers, the plants in your garden may have a big impact on how you feel during prime allergy season. Trees such as birch, oak, cedar and mulberry are known to be major culprits for triggering allergies. Certain plants such as aster, chamomile and dahlia may be high in pollen too. Instead, try plants like antirrhinum (snapdragons), gladiolus, cornus and roses, which tend to be less troublesome. More wellbeing guides Expert explains: how to have a better night's sleep 10 foods to improve your mood 10 ways to boost energy when tired Expert explains: what is the dopamine diet What is sleep hygiene and how to improve it Expert explains: how ayurveda can help digestion Expert explains: what is serotonin
Try one of our high-protein recipes for a filling lunch or dinner – from chicken and quinoa salad to turkey stir-fry, creamy salmon pasta and egg fried rice
Looking for protein-rich recipes? Featuring dishes with chicken, salmon, prawns, pork and turkey, these high-protein meals are inspired by cuisines from all over the world. If you are after a high-protein breakfast, try our smoked haddock and spinach rye toasts. For a high-protein snack, a wedge of our chorizo, red pepper and pea frittata will fill a hole, or how about a couple of Vietnamese-style chicken summer rolls? These recipes feature high-protein vegetables as well as meat and seafood, but if you're after high protein vegetarian meals and high protein vegan meals, we've got plenty right here. Also discover the best high protein foods to keep you fueled. For more high protein ideas try our healthy chicken breast recipes, healthy salmon recipes, steak recipes and healthy mince recipes. For dishes high in calories, check out these high-calorie foods to try. Wanting to boost your iron levels too? Check out our collection of iron-rich recipes for tasty ideas such as chilli con carne, lentil soup and lamb ragu. If you're looking to make your favourite meals healthier, take a look at our 15 healthy swaps and our anti-inflammatory recipes. High protein meals Sriracha salmon power bowls This vibrant, nutrient-packed recipe is rich in fibre and protein. Pair wild-caught salmon, full of omega-3 fats, with a kick of sriracha for added heat. Ready in just 20 minutes, it’s the perfect dish for a quick, energising boost. Rupy's high protein rigatoni The walnut, tempeh and Puy lentil blend in this recipe delivers on the protein and fibre needs for your gut wellbeing – plus the flavour is phenomenal. Salmon and spinach filo cottage cheese quiche This high-protein quiche blends cottage cheese into a silky custard base, packed with smoked salmon, spinach and lemon zest for a fresh, savoury hit. Baked in crisp filo brushed with olive oil, it’s a lighter twist on the classic that’s ideal for lunch or a post-gym supper. Healthy turkey stir-fry Check out this healthy turkey stir-fry featuring sauerkraut, earthy broccoli, mushrooms and zingy ginger for a quick, easy and high-protein dinner. See our best turkey mince recipes for more turkey ideas. Healthy salmon pasta Make this healthy salmon pasta by Nadine Brown if you’re looking for a comforting, creamy seafood dinner that’s also high in protein. If you love pasta, check out our 30 healthy pasta recipes for more ideas. Tahini chicken chilli con carne with kidney beans This high-protein one-pot wonder combines tender chicken, nutty tahini, kidney beans, and nutritious wild rice, making it a wholesome and satisfying meal. Healthy turkey burgers These turkey burgers are packed with protein and are low in calories. Served with a mixed salad, coleslaw or sweet potato wedges, they make an exciting yet healthy family dinner for four. Chicken and rice soup Packed with protein and low in sugar, this chicken and rice soup is the perfect balance of hearty and healthy. Cooking the chicken and rice in a flavourful broth not only enhances the taste but keeps the chicken irresistibly tender. Chorizo, roasted red pepper and pea frittata Liven up your frittata with chorizo and a kick of chilli, then pop under the grill until puffed and golden. A slice of this makes a great high-protein snack. We have plenty more frittata and omelette recipes if that's what you're after. Healthy egg-fried rice When you need something high protein, fast, it doesn’t get quicker than fried rice. We’ve added sweet juicy crab to take it up a notch – discover more crab recipes here. Chicken quinoa salad This healthy, low-calorie and gluten-free chicken salad is made filling with the addition of protein-packed quinoa and colourful with red onion, mint and lemon zest. Use up your bag of quinoa with more quinoa recipes. Chicken fricassee This classic French dish combines tender chicken and moreish mushrooms in a creamy sauce – serve with fluffy rice, boiled new potatoes or buttery mash. Balsamic lentils with pork fillet Balsamic offers a tartness to our vibrant pork dish. This well-balanced meal is high in protein but low in calories and salt. Check out more low-calorie meals. Healthy kebabs This high-protein kebab made of turkey mince offers fresh, zesty flavours thanks to the addition of lemon and parsley, offering a healthier version of a takeaway favourite that’s perfect for the weekends. Creamy Tuscan chicken Sundried tomatoes add a welcome pop of flavour to this easy chicken dish that can be on the table in less than an hour. Healthy cod and rice one-pot This healthy one-pan dish, where juicy hunks of cod are mixed with basil and sweet tomato, is a brilliant high-protein dinner option offering fragrant, rich flavours. Our cod recipes make it easy to get more fish into your diet. Healthy chicken stir-fry Check out Nadine Brown’s shredded chicken stir fry for a dish that’s high in protein and bursting with fresh, gingery flavour and red chilli heat. Next, try our mushroom stir-fry recipe. Chicken stroganoff Try this chicken stroganoff for a midweek dinner that’s high in protein and full of warming flavours. Healthy fish cakes For a high-protein dinner with a kick, whip up these spiced salmon fishcakes and serve with fresh carrot and cucumber ribbons. If you love these, try our Thai fishcakes recipe next. Vegetable omelette Jazz your omelette up with plenty of grated courgette, kale, peas and chilli flakes, then serve alongside cherry tomatoes dressed simply with white wine vinegar for an easy, high-protein vegetarian meal. We've got lots more omelette recipes to try. Healthy jacket potato A crispy, fluffy baked potato with a classic niçoise salad filling makes for a satisfying high-protein lunch. It’s low in calories, too. Sesame-crusted tuna with miso dressing Coat tuna steaks in sesame seeds and serve on a crunchy sugar snap pea and edamame salad for a quick, protein-packed meal. Why not check out more of our favourite tuna recipes. Tuna pasta bake An absolute classic, made even more wonderful with the addition of dried chilli flakes and rosemary. It's a real crowd pleaser! Healthy one-pan chicken and rice This protein-rich dish sees chicken marinated in soy, hoisin, honey and garlic before being cooked with brown rice. It’s simple, fuss-free yet full of rich and tempting flavours. Chicken, giant couscous and harissa broth Giant couscous adds a springy texture to this wholesome broth, packed with plenty of protein from the chicken, plus spring greens and a kick of harissa. Use up your jar of harissa in more of our harissa recipes, from pastas to marinades. Chicken pasta salad Throw together this quick and easy pasta salad using leftover chicken, tomatoes and greens for a protein-heavy lunch or midweek dinner. Miso and chilli chicken noodle soup Fry shredded chicken in miso and gochujang and add to this nutritious broth for a healthy, gut-friendly meal. Thai salmon parcels Sealing the ingredients in a parcel gently steams the salmon and traps in all the flavour to create a light, fragrant sauce for this high-protein midweek meal. Jerk chicken skewers with mango salad Coat protein-rich chicken pieces with jerk seasoning and cook over a hot griddle pan for some midweek heat, ready in 20 minutes. Orzo, bean and tuna salad Turn storecupboard staples into this vibrant, nutritious orzo pasta salad with roasted red peppers and black olives. Discover more easy orzo recipes. Paprika chicken thighs with cherry tomatoes, courgette ribbons and mint Check out these seriously crispy, smoky chicken thighs with easy courgette ribbons and juicy cherry tomatoes. This super easy meal is high in protein, low in calories and ready in less than an hour. Chicken thighs are great for easy midweek meals – see more chicken thigh recipes here. Quinoa and black bean chilli Try our quick and easy vegan chilli. This quinoa and black bean chilli recipe is high in protein, low calorie and vegan – but still tastes impossibly creamy.
Start the day well with our easy, nutritious breakfast recipes. Boost your morning with a batch of breakfast muffins, a super green smoothie, or low-cal buckwheat pancakes
Looking for healthy breakfast ideas? Try our easy low-calorie recipes. Our healthy options to start the day include gut-friendly breakfasts foods, vegan breakfast ideas and many more recipes for a nourishing breakfast. We can all benefit from adding more plant-based foods to our diet, for they are typically richer in certain vitamins and minerals such as vitamins A, C and E, zinc and magnesium, and they are naturally higher in fibre which is important for supporting your digestive system and its microbiome. Having more plant foods in your diet may also help reduce the risk of heart disease and type 2 diabetes. Our low-calorie breakfast recipes are ideal for a busy lifestyle. We also have plenty more easy breakfast recipes and on-the-go breakfast recipes for mornings in a rush, from acai smoothie bowls to muffins and lighter style eggs. For more inspiration, try our healthy oat recipes, high-fibre breakfast recipes, low-carb breakfast ideas, smoothie recipes and smoothie bowl recipes. Next, check out our autumn breakfast recipes or grab-and-go breakfast recipes. We also have our easy juice recipes to accompany your breakfast. Get your day off to a great start with our five tips for your morning routine and then wind down in the evening with our mindful evening routine tips. Next find out our natural hay fever remedies. Healthy breakfast ideas Protein porridge Start the day with this healthy porridge. It’s high in protein and low in sugar – we used granola, banana, chocolate chips and seeds as toppings. Check out our best porridge recipes for more ideas. Acai bowl Whip up this antioxidant-rich acai bowl for a speedy breakfast – top with nut butter, seeds and fresh fruit, if you like. Crispy chickpeas on green toast You get a double legume hit with this easy breakfast recipe that counts as your beans, greens and seeds for the day. Tahini and pistachio granola In under an hour, whip up a jar of golden, crunchy granola tailored to your favourite nuts and seeds – perfect for a quick, satisfying breakfast all week. Serve with a dollop of creamy yogurt and a drizzle of luscious pistachio cream for a buttery-sweet finish that takes each bowl to the next level. Berry and nut butter porridge Packed with nuts, fruit and oats, this hearty bowl is perfect for a post-workout breakfast. Baked oats Simple, healthy and ready in half an hour, make these easy baked oats part of your new breakfast routine. Next, try our healthy blackberry-studded baked oats recipe. Healthy chia pudding You only need a handful of ingredients to rustle up this nice and easy chia pudding, topped with quickly cooked apples. Healthy muffins Serve a batch of these vegan crumble muffins, bursting with tropical sweetness, as part of a healthy breakfast spread. We've got lots more muffin recipes to try, from classic blueberry to indulgent carrot cake muffins. Rhubarb breakfast pots Check out our rhubarb pots for a nourishing breakfast. These colourful pots are simple to make and are high in protein, perfect fuel to start your day. Love rhubarb? Try our rhubarb compote recipe. Mango smoothie bowl For a quick and satisfying breakfast packed with vibrant fruit, check out this creamy lassi smoothie bowl. See all our healthy smoothie recipes for more ideas. Vegan flapjacks Quick to make and easy to eat on the go – fast and raw food is a hot healthy trend. These breakfast bars use dates and nut butter to hold together. Experiment with different seeds and nuts in your next batch, and use agave for a vegan version. For more vegan baking ideas, check out our best vegan cake recipes. Mocha porridge Morning porridge tastes so much more exciting when you add cocoa powder, espresso, almond milk, dates and cinnamon. The perfect vegan start to the day. Green juice Boost your energy in the mornings with this super vibrant and refreshing green juice full of vitamins and plenty of antioxidants. Avocado and smoked salmon toasts If you're looking for a healthy eating recipe that feels like a treat, try our avocado and smoked salmon toasts – a recipe that's bound to get you out of bed in the morning. We're a little obsessed with avo at olive, so try one of our best avocado on toast recipes. Detox juice This purple-hued vitality juice is a quick way to get plenty of nutrients into your body all at once. Figs on toast with goat’s yogurt labneh Delicious and good for you... these easy figs on toast with labneh are simple and quick to make. This recipe is light yet creamy, and veggie-friendly. Ready in just 15 minutes these make for a mouth-watering breakfast, brunch or snack. Detox smoothie In this nourishing smoothie recipe, the aniseed flavour of fennel is balanced out by the tang of the green apple and kiwi. Smoked haddock and spinach rye toasts One for those early risers with a savoury tooth, this quick and easy breakfast idea is high in protein and full of flavour from the smoked haddock, pecorino and garlic oil. Healthy overnight oats with plums and almonds Prep your oats the night before to make this quick and easy vegan breakfast for two. It may be low calorie but it'll leave you feeling satisfied and full until lunchtime. Bircher muesli with chia seeds If you're looking for an easy breakfast recipe that you can plan the night before, try our bircher muesli with chia seeds. This muesli is perfect for a healthy breakfast and can be topped with banana and blueberries. Vegan tofu scramble Check out this filling vegan breakfast recipe with smoked tofu, punchy chilli and pan-fried courgette – ready in less than 30 minutes. Have a look at more low-calorie vegan ideas. Here's how to stone an avocado the right way... View oEmbed on the source website Spring greens shakshuka If you want a healthy brunch recipe to try for a weekend brunch, make this healthy spring greens shakshuka. Made with eggs and green vegetables, this dish is perfect for anyone wanting a healthy yet filling breakfast. Baked eggs with spinach Baked eggs with spinach is the perfect dish for a lighter brunch. It feels like a treat but, made with spinach, mushrooms and crème fraîche, it'll leave you feeling light and energised. Want more eggs inspiration? We have plenty more egg recipes for you to check out. Apricot, blueberry and almond muffins Make these fruity almond muffins for an energising breakfast. Banana and yogurt keep them moist, while the butter, ground almonds and oats make them filling. No added sugar means you’re getting the day off to a good start, too. Kefir, banana, almond and frozen berry smoothie Full of plenty of good bacteria, this fruity smoothie recipe makes a great on-the-go breakfast idea. Healthy vegan breakfast smoothie with strawberry and banana Check out our quick and easy vegan smoothie with fresh strawberries, bananas and tofu. Using silken tofu gives a creamy texture to the smoothie. Our healthy smoothie recipes are easy to make, and we have plenty more. Almond milk smoothie This almond milk smoothie combines banana, cinnamon, porridge oats and nutmeg to make a hearty, high-protein and gently spiced shake to start the day. You can even have a go at making your own almond milk from scratch with our easy almond milk recipe. Protein pancakes Drizzle maple syrup or nut butter over these protein pancakes, made with bananas, wholemeal spelt flour and yogurt. Check out our guide to 20 high-protein foods to learn more about how to get protein into your diet. Breakfast oatmeal cookies These healthy breakfast cookies are easy to make and full of wholesome ingredients including fibre-packed oatmeal and fruit – ideal for a breakfast or a mid-morning snack. Healthy granola Start every day the right way with this easy to make, healthy granola. Serve with milk or yogurt, and plenty of fresh fruit, for an energising breakfast. Healthy spinach omelette This healthy omelette is a satisfying vegetarian breakfast or lunch, topped with creamed spinach and juicy cherry tomatoes – we've lowered the fat by replacing cream with light soft cheese and milk. Try more omelette recipes next. Healthy banana bread A healthy glug of maple syrup is the key to this wonderfully moist vegan banana bread, flavoured with coconut oil and desiccated coconut Healthy banana pancakes Using just three ingredients, these dairy and gluten-free pancakes are quick to whip up, and the peanut butter makes them sturdy, so they’re easy to flip! Healthy sardines on toast Sweet shallots, plump raisins and sharp capers go perfectly with sardines in this nourishing Sicilian-style dish – pile the lot on toasted bread for a speedy, fuss-free meal for two. Healthy beans on toast These baked beans are made with a twist. They have the welcome addition of juicy tomatoes, sweet peppers, chilli heat, tangy pomegranate molasses and fresh herbs. Gluten-free pancakes Check out these quick and gluten-free pancakes for your next brunch – make sure to finish with your favourite toppings! Blueberry smoothie Blueberries are loaded with healthy antioxidants – this easy smoothie is a great way to make them a regular part of your diet. Make the most of blueberries with more blueberry recipes. Winter sunshine breakfast bowl Get closer to your daily quota of colourful fruit and veg with this breakfast bowl recipe, which also helps to boost your immunity. Nutty seedy breakfast bars Studded with almonds, cashews, pumpkin and sunflower seeds, these oat bars make for an easy breakfast on-the-go.
10 foods to help fight seasonal allergies and hay fever
Feeling sniffly? These 10 foods can help ease symptoms of summer allergies such as hay fever, reduce inflammation and boost your immune system
Seasonal allergies such as hay fever develop when the immune system overreacts to allergens, like grass or weed pollen, which can result in congestion, sneezing and itching. The standard treatment usually involves medicines such as antihistamines, but there are lifestyle changes you can make that may also ease symptoms. Certain foods contain enzymes, pigments or natural properties that can help relieve the symptoms of allergies and make your summer more enjoyable – read on for the details, plus lots of recipe ideas to help you incorporate these foods into your summer meals. For more like this, find out our natural hay fever remedies. Next check out our health spotlight on antioxidants and health expert guide to Vitamin C. 1. Pineapple Pineapple contains an enzyme called bromelain, which can soothe the irritation and inflammation associated with hay fever. Pineapple is a great snack on it's own, but for something different try it in our chicken and pineapple salad recipe, ready in just 15 minutes. To get your pineapple in early, try making this vibrant pineapple smoothie for breakfast. 2. Kale Kale is rich in carotenoids, pigments which fight inflammation and inhibit the release of histamine – the cause of allergy symptoms like itchy eyes and a runny nose. Eating kale together with a source of fat, such as olive oil or avocado, increases the absorption of these carotenoids. Try our kale and parmesan gnocchi bake to transform shop-bought gnocchi, or whip up a homemade pesto with this pistachio and kale pasta recipe. 3. Red onion Red onions provide a high concentration of the flavonoid quercetin – a powerful natural antihistamine. Quercetin is what gives red onions their deep red colour, but it also helps to calm down the cells that react to allergens in the air such as pollen and dust mites. Quercetin can also be found in apples, berries and broccoli. Make these goat's cheese and red onion tarts for an elegant lunch if you're entertaining, or try this comforting toad-in-the-hole with roast red onions. 4. Salmon Oily fish such as salmon, mackerel and sardines contain omega-3 fats, which can help to reduce inflammation in the body and ease common allergy symptoms such as puffy eyes and an itchy throat. Other great sources of omega-3 fats include walnuts, hemp seeds and even algae. Studies suggest that histamine levels can increase once a fish has been caught, so it’s important to buy the freshest fish possible and either use it or freeze it straight away. Use salmon in a vibrant salmon traybake or pack in 10 different plant foods in our vibrant sumac salmon with spring fattoush. 5. Kefir When thinking about allergies, supporting your body’s immune system is key in helping to minimise symptoms. Kefir is a probiotic-rich drink that can support a strong immune system by maintaining the balance of the beneficial bacteria that live in your gut. Kefir is easy to add to smoothies – try our kefir, banana and berry smoothie recipe – but it's a versatile ingredient to have in the fridge. Use it in a tangy dressing for this cucumber kefir and falafel salad or bake a spring onion and turmeric kefir soda bread. 6. Local honey Local unprocessed honey contains small amounts of pollen from the surrounding area. There’s a belief that ingesting little quantities of local pollen during off-season months might prime the immune system to cope better during high-pollen months. There’s no scientific evidence to support this theory, but plenty of anecdotal reports suggesting its effectiveness. If you’re a honey lover, there’s no harm in switching to a local product and seeing how you feel. However, it’s worth noting that most honey will contain pollen from flowers, so if your hay fever is triggered by grass or weed pollen, this may not work for you. We've got plenty of honey recipes to try – make these fluffy ricotta pancakes topped with a whipped honey butter for a special weekend brunch. 7. Garlic Garlic is incredibly nutritious, antioxidant-rich and acts as a prebiotic. Not only does it soothe inflammation, it’s been shown to inhibit histamine release from mast cells, which may reduce the severity of your allergy symptoms. It's an easy staple to add to plenty of recipes. Make it the star of the show in this cheesy tear-and-share garlic bread or our juicy garlic and cumin butter prawns. 8. Ginger With its natural anti-inflammatory properties, ginger is another ingredient that inhibits the release of histamine from certain cells. It's great for drinks – blend into fiery ginger shots to kickstart your day or make a homemade ginger cordial. It's easy to incorporate into savoury dishes too: make our miso ginger dressing to drizzle over salads, or combine with another of our superstar ingredients in this sticky ginger salmon recipe. 9. Turmeric Turmeric is well known for its vibrant colour and savoury flavour, while its powerful anti-inflammatory and antioxidant properties make it a great addition to any diet. A study found that curcumin – the active ingredient in turmeric – inhibited activation of the cells which release histamine in the body. Additionally, a pilot study showed that patients with hay fever saw reductions in symptoms after just two months of turmeric supplementation. While further research is needed, it can’t hurt to add a little more of this vibrant spice to your diet during pollen season. Make a homemade turmeric latte, or try adding it to your midweek meals. This turmeric-fried veggie rice recipe is an easy, healthy option, while this simple turmeric chicken is a great way to liven up chicken breasts. 10. Berries Berries, especially dark varieties such as blackberries and blueberries, are rich in antioxidants and also contain high amounts of vitamin C, which assists with the synthesis of DAO – an enzyme that helps keep the histamine in our bodies at a tolerable level. Many varieties, including blueberries, cranberries and raspberries, also contain the natural antihistamine quercetin – which helps to keep allergy symptoms at bay. Blitz up a blueberry smoothie for breakfast, serve roasted plums and balsamic blueberries with a dollop of Greek yogurt, or make a classic summer pudding filled with a selection of berries.