Skin-on roasted almonds dictate the flavour in this colourful fish curry. This sauce would also work well with chicken, prawns or paneer
Try our skin-boosting almond salmon curry, then discover Caribbean fish curry, Sri Lankan fish curry or panch phoron fish curry in pineapple and coconut sauce. Skin-boosting almond salmon curry recipe
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.
Discover wholesome meal ideas using butter beans, green beans, black beans and more
Eating more beans has many benefits to your health. Beans are packed with fibre which supports good digestion and contributes to a healthy gut. They are also high in protein, so you can either replace the meat or fish with beans, like we do in our vegan chilli, or you can double up on protein, like we do in our baked cod with butter beans. Beans also count towards your 30 daily plant foods, so if you're keeping count you'll be impressed with our five-bean chilli and green bean and grain salad, both of which contribute multiple plant points. To see more of our delicious, hearty and filling bean ideas, check out our butter bean recipes, black bean recipes, borlotti bean recipes and broad bean recipes. Plus see all our high-fibre meals. Healthy butter bean recipes Healthy beans on toast Ditch the processed variety and make your own baked beans using tomatoes, spices and honey. They are truly delicious on wholegrain toast for lunch. Turmeric and ginger butter bean stew Nourish yourself with a big bowl of our butter bean and kale stew with a zingy ginger, turmeric and creamy coconut milk broth. Harissa, butter bean and red pepper orzo Tuck into a comforting bowl of butter bean orzo with the fresh, punchy flavours of harissa and red pepper. Baked cod and butter beans Cod is topped with a rosemary parmesan crust then baked in a rich tomato and butter bean sauce to make this seriously high-protein dish. Cheesy bean omelette wraps These cheesy bean omelette wraps make a quick, protein-packed lunch ready in just 20 minutes. Filled with spinach, giant baked beans and mature cheddar, they’re hearty, satisfying and freezer-friendly for up to a month – perfect for easy make-ahead lunches. Tuscan pork loin steaks For a speedy dinner that's low in calories and fat but high in protein, try this speedy supper with Mediterranean flavours. Healthy black bean recipes Healthy chicken and black bean stew Make a rich and warming chicken stew with black beans for extra protein. Top with soured cream and grated cheese then dig in. Slow cooker black bean chilli This easy chilli with black beans and fiery chipotle chilli paste is a great low-calorie veggie version the whole family will love. Quinoa and black bean chilli For a meat-free alternative to regular chilli, try this quinoa and black bean version, it's high in protein and low calorie. Healthy green bean recipes Orzo, bean and tuna salad Turn storecupboard staples into this vibrant, nutritious orzo pasta salad with roasted red peppers, black olives and green beans. Green bean curry You can use frozen green beans to make this simple low-calorie curry, but use fresh while they're at their best in the summer to add crunch. Serve with wholegrain rice and yogurt. Green bean salad with mustardy dressing For a light side salad, try charring green beans on a griddle pan and mix with a mustardy dressing. Grains, greens and beans salad with pesto dressing On the table in 15 minutes, this nutritious salad is packed with green veggies, wholegrains and tossed in fresh pesto. Healthy cannellini bean recipes Five-bean chilli Make the most of storecupboard tins in this easy vegan bean chilli. Serve this comforting one-pot with brown rice, avocado, coriander and dairy-free yogurt for a nourishing dinner. Mediterranean nourish bowls Full of flavour, colour and texture, make these Mediterranean nourish bowls for a fast and simple midweek dinner. Harissa chicken and white bean bake Chicken thighs are coated in harissa and cooked in a rich tomato sauce with beans and olives to make this healthy, high-protein dish. Cod, kale and marinated beans For a high-protein and fibre-rich dinner, try this light cod recipe with kale and cannellini beans. Chorizo, greens and bean stew This hearty, healthy and high-protein chorizo stew dinner is flavoured with sweet smoked paprika and peppered with cannellini beans, cherry tomatoes and kale. Braised courgettes and cannellini beans This low-calorie one-pot recipe with courgette, cannellini beans and parmesan makes a delicious filling lunch. Spiced cod one pot Cod is simmered with beans, tomatoes and ’nduja to create a flavourful dish that's low in calories yet high in protein. Healthy kidney bean recipes Tahini chicken chilli con carne with kidney beans Packed with protein from tender chicken and nutty tahini, plus kidney beans and nutritious wild rice, this one-pot wonder deserves a spot in your recipe rotation. Vegan chilli A sweet 'n' smoky chilli with vegan mince, two types of beans and plenty of spices for kick. Healthy bean salad Ready in just 20 minutes, this colourful salad is packed with green beans, kidney beans and cannellini beans, all drizzled with a green tahini dressing. Healthy mixed bean recipes Spiced steak with bean salad and avocado sauce Serve tender paprika-spiced sirloin steak with a punchy pineapple, bean and red chilli salad, finished with a creamy avocado sauce. Bold, fresh and full of colour, it’s the perfect midweek pick-me-up.
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.
A speedy protein-rich lunch, featuring spinach, giant baked beans and mature cheddar. Serve in wholemeal wraps for ease
Try our cheesy bean omelette wraps, then discover our healthy spinach omelette, mushroom omelette and vegetable frittata recipe. Eggs are a great source of energy to start your day. Discover more high energy foods and recipe suggestions to keep you fuelled. You can assemble the wraps ahead and store in the fridge in an airtight container for three days. To reheat in the microwave, remove the paper or foil and cook for 1-2 mins on high until piping hot. The wraps can also be frozen for up to a month – defrost overnight in the fridge and follow reheating instructions. Cheesy bean omelette wraps recipe
Spiced steak with bean salad and avocado sauce
Serve tender slices of paprika-infused sirloin steak with a fresh and funky pineapple, bean and red chilli salad
Try our spiced steak with bean salad and avocado sauce, then discover our perfect steak, Japanese tomahawk steak, rib-eye steak, steak au poivre and more of the best steak recipes. Spiced steak with bean salad and avocado sauce recipe
Mediterranean-inspired herby grain salad
A vibrant, crunchy salad packed with protein-rich quinoa, roasted almonds, fresh herbs and a quick oregano and lemon dressing
Try our Mediterranean-inspired herby grain salad, then try our beetroot, orange and feta salad, warm lentil, avocado and feta salad and smashed chickpea and feta salad. Now try more feta recipes. You can use regular cucumbers if you prefer but we’d suggest removing the seeds to stop the salad going soggy. You can blitz the seeds with ice, mint, lemon juice and water for a refreshing drink that ensures no waste. Mediterranean-inspired herby grain salad recipe
This creamy vegan pasta packs in both flavour and plant points
Try our whipped harissa tofu pasta, then discover our recipes for silken tofu, crispy baked tofu, tofu stir-fry, vegan stir-fry, tofu katsu curry and more tofu recipes. Whipped harissa tofu pasta recipe
Meat-free and low-carb meals needn't be lacklustre. These recipes are satisfying and pack a flavourful punch – from aubergine kebabs to red lentil curry
Looking for some low-carb vegetarian meal ideas? We've got you covered with delicious recipes, from aubergine parmigiana and red lentil curry to courgette and mushroom bhaji. For even more inspiration, check out our other collections of low-carb recipes, low-carb snacks, low-carb breakfast ideas and low-calorie vegetarian meals. When it comes to vegetarian meals, it is important not to make them too carb-heavy. The key is to fill up on the nutrient-dense carbs, such as beans, lentils and vegetables, together with protein to provide a more balanced meal that will keep you fuller for longer. Check out our ideas below, then discover our favourite vegetarian slow cooker recipes, healthy vegan recipes, dairy-free dinner recipes and healthy vegetarian recipes. For low-cost vegetarian meals, check out our budget vegetarian recipes. 16 low-carb vegetarian recipes 1. Chole palak (spiced chickpea curry with spinach, tomato and garam masala) Make spinach and chickpeas the stars of your dinner with this nutritious veggie curry, flavoured with cardamom and cinnamon – serve as part of a thali for a filling, easy meal for four. 2. Chinese-style purple sprouting broccoli with tofu This Chinese-style purple sprouting broccoli with tofu recipe is easy, vegan and offers a source of plant-based protein and fibre. 3. 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 those juices up. 4. Aubergine parmigiana Make a batch of this Italian veggie classic to feed a crowd, or make two smaller dishes and freeze one for later. 5. Chana masala Packed with plenty of spice, this healthy vegan curry recipe is light and spicy. For a more filling family meal, serve our chana masala with roti. 6. Turmeric-fried veggie rice Try our vibrant turmeric-fried rice. This colourful recipe is packed with crunchy veg, punchy flavours and is simple to make. 7. Gigantes plaki (Greek baked beans) Ready in under an hour, this Greek one-pot is packed with plenty of fresh flavours as well as protein and fibre, making it a healthy vegetarian meal idea. 8. Red lentil curry Try our vegetarian spiced crispy egg and lentil curry for a low-calorie, high-protein, comforting meal. 9. Mauritian butter bean curry (cari gros pois) This butter bean curry makes the ultimate comfort dish: warm, rich and full of nostalgic flavour. Pulses like butter beans are affordable, filling and can stretch to feed a crowd without sacrificing taste. 10. Confit fennel with Puy lentils Cooking fennel wedges low and slow in a bath of olive oil makes for deliciously tender results. We've paired with creamy goat's cheese, Puy lentils and fresh dill. 11. Kolamba’s parippu (lentil curry) Try Kolamba's lentil curry spiced with mustard seeds, chilli powder, curry leaves and cinnamon for a warming dinner with layers of delicate flavour. 12. Aubergine kebabs with charred onion salsa Try these veggie skewers for an easy BBQ option – simple to put together, quick to cook and easily scaled up or down depending on how many you’re feeding. 13. Courgetti, pea and artichoke salad with pistachio pesto This recipe for courgetti, pea and artichoke salad with pistachio pesto is vegan, low-calorie, gluten-free and ready in just 20 minutes. 14. Spiced grains with peas, spinach and jammy eggs A riot of colour, this buttery freekeh dish is packed with spinach and peas, and flavoured with cumin, coriander and turmeric. 15. Fatteh (crispy pitta, chickpea and yogurt salad) Crunchy, golden pitta, crisp chickpeas and walnuts are tossed together in a tahini yogurt dressing then topped with pomegranate, herbs and sumac to create this vibrant and flavour-packed Middle Eastern salad. 16. Cauliflower mash Serve this low-carb alternative to mashed potato alongside your favourite meat and veggie mains.
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.
If you want to give your iron levels a boost, we have the perfect recipes. Try our best ever chilli con carne, spinach and lentil soup and lamb ragu
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 recipes. Iron-rich recipes Best chilli con carne Our most popular chilli con carne ever. Made Tex-Mex style with aged minced beef, chipotle powder, red wine, dark chocolate and semi-dried tomatoes. Tuscan slow-cooked shin of beef with chianti Italian cuisine never goes out of fashion. This recipe for Tuscan slow-cooked shin of beef with chianti is a brilliant example of how to do things simply but perfectly. A great meal to make when you need to feed a crowd, it's also packed with protein and iron, and is low in calories. Spinach, pea and crab risotto Make our vibrant pea risotto as a low-calorie dinner for the family. Packed with plump rice and coloured vibrant green by lots of fresh spinach, it has a decent helping on iron in there, too. Red lentil dahl soup with broccoli tarka Check out our vegan red lentil dahl soup. This easy recipe is the perfect midweek winter warmer to feed the whole family, plus it's low in calories. Garlic and ginger pastes are available from large supermarkets, and are a great cheat when preparing Asian-style recipes. Jamaican goat curry This Jamaican curry is a great introduction to eating goat – and it just so happens to be healthy and iron-rich, too. If you can't get Jamaican curry powder, use a mild Madras powder and add a pinch of ground allspice. Kimchi-baked tofu A traditional Korean food, kimchi (spicy, fermented cabbage and vegetables) adds flavour and health kudos to this tofu traybake. Lamb soup (lamb harira) Harira is a traditional lamb soup from the Maghreb region of North Africa. It's more often than not a meal served to break the Ramadan fast. This version features lamb, puy lentils and rice, making it really iron-rich. Persian rice with lamb Basmati rice is flavoured with lamb shoulder, aubergine, plum tomatoes, sultanas and turmeric for this healthy and satisfying dinner. Spiced squash, spinach and lentil soup A wholesome, nutritious soup packed with squash, puy lentils, bulgar wheat and plenty of cumin for kick. Gigantes plaki (Greek baked beans) Ready in under an hour, this Greek one-pot is packed with plenty of fresh flavours as well as iron, protein and fibre, making it a healthy vegetarian meal idea with less than 300 calories. 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. Creamy lentils with spinach and thyme Perfectly suited to those who want a light meal with a decent iron offering, this healthy low-calorie vegan lentil dish is also high in protein and low in fat. Vegan tofu scramble Check out this low-calorie vegan breakfast recipe made with smoked tofu, spinach, punchy chilli and pan-fried courgette. Seared pork loin with harissa chickpeas A healthy, low-calorie midweek dinner idea, using charred pork loin medallions, harissa, chickpeas and spinach. It's less than 500 calories per serving! Caramelised onion and courgette pilaf A jumble of courgette, tomatoes, basmati rice and gentle spices makes for a perfect pilaf. Learn how to make perfect, fluffy rice right here. Lamb ragu Swap the same-old spag bol for this velvety lamb sauce, made light and fragrant with fresh oregano. Serve with a blanket of parmesan. Red lentil curry Try our vegetarian spiced crispy egg and lentil curry for a low-calorie, high-protein winter meal. Packed with red lentils and spinach, it's got plenty of iron. Butternut squash chilli with quinoa If you love chilli and have been looking for a great vegetarian version, this is the recipe for you. Butternut squash is mixed with quinoa, tomatoes and kidney beans to make a quick and satisfying meal-in-one. Steak with winter greens This warm winter salad is quick and easy, making for a great midweek meal. The steak makes it feel like a real treat, a perfect way to pep-up your week. Chole palak (spiced chickpea curry with spinach, tomato and garam masala) Spinach and chickpeas are the stars in this nutritious veggie main, flavoured with cardamom and cinnamon. Spinach, chickpea and potato curry Try our lightly-spiced vegan curry for a wholesome midweek meal for four that uses up your storecupboard ingredients such as tomatoes and chickpeas. 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 Chilli con carne cottage pie Make cottage pie so much more exciting with paprika, chilli and cumin. This low-calorie, high-fibre midweek dinner is topped with mashed sweet potatoes. Kolamba’s parippu (lentil curry) This lentil curry is spiced with mustard seeds, chilli powder, curry leaves and cinnamon, with layers of delicate flavour. Five-bean chilli Make the most of storecupboard tins in this easy vegan bean chilli. Serve this comforting one-pot with brown rice, avocado, coriander and dairy-free yogurt for a nourishing dinner. Almond-crusted chicken with marinated kale and sumac salad Make this salad to reset at the start of the new year – it’s filling, crunchy, fresh, vibrant, and good for you. It packs well for lunchboxes, too Cod, kale and marinated beans Get supper on the table quickly with this easy cod dish – even with a little kale massaging and marinating, you’ll be eating in just 20 minutes. Green lentil harissa soup Try our healthy way to use green lentils in your cooking. Nourishing and delicious, this soup comes stuffed with celery, parsnips, leek, kale and chickpeas. Sausages and braised puy lentils with kale Looking for a warming midweek meal? Make the most of kale in this sausage one-pot, served with mash and a quick, punchy gremolata on the side. Warm black rice, edamame and prawn salad 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.
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.
Looking for some healthy baking inspiration? Choose from our pick of nutritious recipes, from fragrant cardamon biscuits to healthy carrot cake muffins and a vegan lemon sheet cake
Looking for healthy baking ideas? Whether you need a vegan cake, a healthier version of muffins or something that’s good for your digestion, we’ve got you covered with our top healthy baking picks. Afterwards, check out our healthy dessert recipes, sugar-free baking recipes and healthy oat recipes. Eat healthily in the evening, too, with our healthy dinner ideas and mindful kitchen therapy projects. Get more healthy inspiration with our collections of healthy lunch recipes, healthy carb recipes, high-fibre breakfast recipes and recipes for a healthy gut. Healthy baking recipes Healthy apple crumble This crunchy apple crumble with soft cinnamon apples is made healthier by using a refined sugar-free granola topping which can also double up as breakfast. Pear and blackberry crumble bars Use fresh or frozen blackberries to make these delicious oat bars, perfect for breakfast on the go or as an afternoon treat – wholemeal flour gives them a fibre boost and adds to the overall nutty flavour. Sugar-free banana bread This banana berry traybake substitutes silken tofu for eggs, making it a completely vegan treat that’s ready to be enjoyed for a sweet breakfast or brunch. Healthy baked oats Make the most of tart, juicy blackberries that grow wild in hedgerows throughout the UK in late summer. Try this bake served with yogurt for breakfast, or with ice cream for dessert. Cardamom biscuits Maunika Gowardhan’s fragrant cardamon biscuits use Indian wholemeal flour (also called atta), which is great for digestion and full of goodness. Gluten-free banana bread Flavoured with honey, vanilla and mixed spice, and studded with walnuts, this comforting banana bread is entirely gluten-free, though you'd never guess it. Healthy carrot cake muffins Nadine Brown’s healthier recipe for muffins uses thick Greek yogurt for the frosting, and the sponge is flavoured with mixed spice and orange zest. Healthy banana bread A popular bake with a healthy spin, Nadine Brown’s vegan banana bread makes use of coconut oil, desiccated coconut and a healthy glug of maple syrup to create a wonderfully moist banana bread. Healthy blondies We've put a vegan spin on blondies, using coconut sugar for a caramelised flavour, coconut milk for a creamy texture and blueberries for a fruity zing. Healthy muffins Bake a batch of these tropical crumble muffins – bursting with banana and pineapple, and gently spiced with cardamom and cinnamon – for a healthy treat that just happens to be vegan. Healthy chocolate cake Sweet potatoes, sticky dates and almond milk turn this chocolate cake into a healthy treat, with dark chocolate and cacao powder providing a wonderful richness. Chocolate, peanut date bars Blitz dates, oats, peanut butter, vanilla extract and salt to make these sticky, chocolatey bars. Try them frozen in summer with flaky salt for the ultimate pick-me-up. Vegan lemon sheet cake Richard Makin’s zesty sheet cake uses olive oil in place of butter and chia seeds instead of eggs, creating a vegan spin on a classic lemon cake that everyone will enjoy. Vegan birthday cake This fun vegan chocolate cake is made without any dairy or eggs but you'd never guess. It makes a stunning birthday centrepiece that everyone can share. Healthy cookies Bake a batch of Nadine Brown’s moreish muesli cookies, made with wholemeal flour and rapeseed oil and a touch of honey, for a sweet but healthy weekend treat. Sugar-free cookies Ground almonds provide a nutty flavour and raspberries provide a burst of natural sweetness in these small, sugar-free vegan cookies. Healthier flapjacks Hurrah for flapjacks, that one-pan baked treat that anyone can master. Make yours healthier with our fruity date, sultana and almond take on a classic recipe. Healthy breakfast muffins These easy muffins are made with wholemeal flour, banana, dried fruit and seeds. Pack one for work as a breakfast snack – they'll provide you with loads of slow-release energy to get you through to lunchtime. Breakfast oatmeal cookies These healthy 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. Vegan tiger bread Bake this crackle-crusted loaf and use it to make seriously good sarnies. With its crunchy exterior and soft, pillowy centre, it is a great bake to master. Vegan lemon meringue pie A few simple swaps turn classic lemon meringue pie into an impressive vegan dessert that everyone can enjoy. Gluten-free bread There's no need to miss out on freshly baked bread if you're avoiding gluten – this easy loaf is delicious simply slathered with butter or dunked into a hearty soup.
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.
A bowl of pasta can be wholesome as well as comforting. Try our creamy salmon pasta, tuna pasta bake, prawn spaghetti, orzo 'risotto' and many more
Looking for healthy pasta recipes? Whether you're on the 5:2 diet or want to find nourishing midweek meals, we have plenty of healthy pasta dishes for you to try. When eaten in moderation, pasta can easily form part of a balanced and healthy diet. Whether a meat eater or a vegan, you can support your health with delicious and nutrient-rich toppings or sauces which add more vitamins and minerals, protein, calcium and good fats. Adding herbs to your pasta dishes, such as basil, thyme or oregano, is also an excellent way to boost the nutritional density of your dish, as they are naturally anti-inflammatory and provide benefits against heart disease and diabetes. From lighter linguine to super-simple low-fat spaghetti, we have the best pasta ideas to make healthy meals with spaghetti, penne pasta, pasta shells and more. Then try our creamy pasta recipes and sausage pasta recipes. For more healthy meal inspiration, take a look at our quick and healthy recipes, healthy curry recipes, healthy takeaways and healthy Italian recipes. Best healthy pasta recipes Vegetarian lasagne Try our veggie alternative to classic meat lasagne with layers of greens and fresh pesto. This combination of kale, ricotta and leeks keeps the dish low in calories and easy to whip up – a great midweek meal the whole family will love. 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. Salad bag pasta Make this health veggie pasta for a dinner that's ready in under 20 minutes. Blanched almonds add richness, leafy greens bring iron, and ricotta and good olive oil take it next level. Spinach pasta Low in salt and sugar, this speedy midweek meal is packed with vibrant spinach and finished with a creamy lemon sauce. One-pot puttanesca This one-pan puttanesca is an easy meal for one. The pasta soaks up the flavours, and the starch from the pasta makes the sauce rich and creamy. One pot also means less washing-up. Turkey ragu Like a healthier version of spaghetti bolognese, this low-fat and high-protein ragu comes packed with celery, courgette and carrots, plus a little Marmite for a deeper savoury note. 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. 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. Vegan bolognese Check out our meat-free bolognese. This family favourite uses mushrooms and plenty of veg, making it a low-fat, healthy, vegan meal that everyone will love. Spicy prawn linguine Our prawn linguine has a rich tomato sauce with a good chilli kick. Serve with rocket for a healthy midweek meal that's full of flavour. Check out our other hot and spicy recipes. Orzo risotto with cavolo nero, peas and chilli Make our creamy veggie orzo risotto with cavolo nero, sweet peas and punchy chilli for a warming midweek meal. Orzo pasta makes a great base for risottos, and requires less stirring. Healthy salmon pasta Nadine Brown’s healthier spin on creamy salmon pasta proves you can keep dinners light while feeling satisfied and fuller for longer. Tomato, spinach and mascarpone gnocchi Our tomato, spinach and mascarpone gnocchi makes a quick and easy midweek meal, ready in just 20 minutes. Grill this warming veggie gnocchi until bubbling and golden for ultimate comfort. Green linguine Check out this super-simple linguine, made with peas, broad beans, leeks and ricotta. It's packed with veg and makes a great midweek meal for two. Rigatoni with courgette, lemon and parmesan Turn courgette into a stylish veggie supper with this delicious pasta dish. Comforting, colourful and ready in just 20 minutes, this is one for summer weeknights. Chicken pasta salad Throw together this quick and easy pasta salad using leftover chicken, tomatoes and greens for a protein-packed lunch or dinner. Baked orzo with harissa prawns Flavour prawns with harissa, dill, garlic and lemon, then serve swirled through orzo pasta, baked with tomatoes, for a speedy but sophisticated supper. One-pot creamy lemon and spinach ravioli Take shop-bought ravioli to the next level and turn it into a nutritious vegetarian meal for two. This creamy one-pot pasta dish is ready in a flash and so good, you'll come back to it again and again. Pasta salad with bocconcini, capers and tomatoes Pasta gets tossed with tomatoes, olive oil, red wine vinegar and capers here, before being finished off with mozzarella cheese balls and fresh herbs. A great veggie dinner that's ready in 20 minutes. Orzo, bean and tuna salad Turn storecupboard staples like tinned tuna, jarred red peppers and olives into this vibrant, nutritious orzo pasta salad, on the table in 20 minutes. Healthy prawn linguine with ’nduja 'Nduja is a spicy, spreadable sausage from Italy. It works so well in this healthy prawn pasta, which is super-quick and easy to make, but is packed with big flavours. One-pot pasta with anchovies and Tenderstem broccoli This one-pot pasta is not only low in calories but low-cost, too. It's simple to put together; plus it's packed full of punchy flavours. If you don't have fusilli in your cupboard then wholemeal rotini works just as well. Avocado fusilli pasta Avocados make everything from salad dressing to ice cream super-creamy, so why not put them in a pasta sauce? It’s a great way to use up over-ripe avocados. Orzo deli salad Check out this vegan pasta salad with crunchy red onion and sweet sun-blush tomatoes. This lighter recipe is low in calories, but still just as satisfying as regular pasta salad. Cottage cheese alfredo Make a low-calorie, smooth and creamy pasta sauce in 15 minutes using just cottage cheese, milk, garlic granules and a little cornflour... magic! Orecchiette pasta salad with prawns, basil, feta and tomato caper dressing Check out this pasta salad with crumbly feta, prawns, basil and a simple caper and tomato dressing. This quick dish is low in calories and ready in under 30 minutes. Ravioli with buttered lemon greens This recipe is super zesty and buttery and great when you're short on time. Low in calories and meat-free make this the perfect Monday night supper. 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 - what's not to love about that? Penne alla norma Check out this easy gluten-free tomato pasta with aubergine topped with fresh basil. This simple recipe is veggie friendly and makes for an easy weekday supper. Orecchiette with anchovies, cavolo nero and caramelised onions This low-calorie, simple but tasty pasta dish with salty anchovies and fresh seasonal cavolo nero makes a quick and easy evening meal for two. Cavolo nero, also known as black kale, is a rich but robust brassica, originally from Tuscany. It’s great in soups, stews and hearty pasta dishes. ’Nduja prawns with orzo, feta and olive salad Check out our orzo salad with spicy 'nduja pesto, crumbly feta and juicy prawns. Make this simple salad for a summery meal that's low in calories but big on flavour. Penne with chopped puttanesca sauce There are no anchovies in this healthy puttanesca, to keep it vegetarian. The chopped puttanesca sauce is left to stand for 10 minutes while cooking the penne, to allow the flavours to develop. The sauce is elevated with olives, capers, garlic and chilli and would also work well tossed through cold pasta for a summery salad. Broccoli, chilli and lemon wholewheat pasta A healthy, vegetarian pasta dish for two. Wholewheat spaghetti adds fibre without affecting the taste. And broccoli is added to the pasta at the end of cooking. The chilli, lemon and garlic sauce makes a flavoursome, zesty addition with a kick of heat to coat the pasta.
Make one of our salad recipes for lunch or dinner, bursting with fresh ingredients, zingy flavours and plenty of texture, with meat, fish, veggie and vegan options.
Looking for easy salad recipes? Our stunning salad recipes span meat, fish, veggie and vegan salads, making for a leisurely lunch or as part of a celebratory feast. When it comes to salads, you're spoilt for choice with green salads, chopped salads, caesar salads, hearty salads and light summer salads. Making the most of seasonal produce, we've got recipes for the whole year round, including autumn salads and winter salad recipes. For more salad inspiration, check out our healthy salad recipes, chicken salad ideas, potato salad recipes, vegetarian salad recipes and salads for using up Christmas leftovers. Next try more cottage cheese recipes. Classic salad ingredients Fresh greens - lettuce, spring cabbage, kale, spinach Protein - chicken, beef, turkey, tuna, salmon, tofu, tempeh Beans and pulses - chickpeas, butterbeans, red kidney beans, black beans Nuts and seeds - walnuts, almonds, pumpkin seeds, sunflower seeds Salad dressing - basic vinaigrette, caesar dressing, French dressing, green goddess Seasonal fruit and veg - watermelon, strawberries, butternut squash, beetroot
Enjoy a lighter Italian meal with our healthy pasta recipes, colourful traybakes and hearty lentil dishes
Looking for healthy Italian recipes? Check out these light Italian recipes, then take a look at our best Italian recipes, Italian starter recipes, Italian desserts, Italian baking recipes. Don't forget to check out our best healthy fakeaway recipes for all your favourite takeaway classics, including pizza. Italian food is part of the traditional Mediterranean diet which has been shown to help with weight, as well as reduce the risk of heart disease and diabetes. This is because it often includes lots of whole, fresh foods such as fish, beans, olive oil, seafood, veggies, nuts, grains and herbs. Have a look at our Mediterranean-style recipes. Check out our ideas below, and then take a look at our healthy curry recipes, healthy takeaways and healthy pasta recipes. Healthy Italian recipes Chicken traybake with lemon, orzo and olives This chicken tray bake with lemon, olives and orzo is a great midweek meal for all the family. It's super simple, and low in calories. Sardine spaghetti Tinned sardines are a great source of protein, omega-3 fatty acids and essential oils. Let them shine in this quick and easy Sardinian spaghetti dish. Pasta salad with bocconcini, capers and tomatoes Pasta gets tossed with tomatoes, olive oil, red wine vinegar and capers here, before being finished off with mozzarella cheese balls and fresh herbs. A great veggie dinner that's ready in 20 minutes. Baked halibut with fennel, lemon and walnut pangrattato Take your healthy fish supper to the next level and top baked halibut with a golden, crunchy pangrattato. 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 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 lunch. Marinated summer veg antipasti Our antipasti recipe uses a colourful combination of summer veg. It's a healthy mix of aubergines, peppers, courgette and mushrooms – serve with crusty bread to mop up the juices. Cod, cherry tomato and green olive traybake This recipe for cod, cherry tomato and green olive tray roast is so quick and easy to prepare but looks impressive when you pull it out of the oven. Serve with a big bowl of buttered orzo. Italian sausage and veg tray roast For a low-calorie dinner, try this easy traybake. It's ideal when you're short on time. Just bang it all in the oven and you have yourself a hearty meal. Healthy prawn linguine with ’nduja 'Nduja is a spicy, spreadable sausage from Italy. It works really well in this healthy prawn pasta, which is super-quick and easy to make, but is packed with big Italian flavours. This is perfect for a midweek meal. Balsamic lentils with pork fillet Balsamic offers a tartness to our vibrant pork dish. A great carb-free midweek meal idea. This well-balanced meal is high in protein but low in calories and salt. Orecchiette pasta salad with prawns, basil, feta and tomato caper dressing Check out this pasta salad with crumbly feta, prawns, basil and a simple caper and tomato dressing. This quick dish is low in calories and ready in under 30 minutes. Pasta alla norma Check out this easy gluten free tomato penne alla norma with aubergine topped with fresh basil. This simple recipe is veggie friendly and low in calories. Spicy prawn linguine This spicy prawn linguine has a rich tomato sauce with a good chilli kick. It's great served with a rocket salad on the side. Vegan bolognese Check out our meat-free bolognese. This family favourite uses mushrooms and plenty of veg, making it a low-fat, healthy, vegan meal that everyone will love. Roast chicken panzanella An unusual take on this famous salad, that makes for a nourishing and filling meal. Orzo deli salad Check out this super simple orzo salad recipe with crunchy red onion and sweet SunBlush tomatoes. This vegan salad recipe is easy to make and low in calories. Vegan risotto Fennel, courgette, peas and parsley make for a wonderfully green risotto. Flavoured with nutritional yeast in place of parmesan, it's a lovely, light version of this Italian favourite. Chicken, red pepper and olive cacciatore This summery Italian one-pot is simple to make and freezes brilliantly, plus, it's a great healthy dinner idea and gluten-free. The recipe is easily halved if you only want three or four portions. Tuscan pork steaks This quick pork dish ticks all the healthy-eating boxes. It's filling, low in fat, low in sugar, low in salt and high in protein. Cod with tomato bean stew Make the most of seasonal cod in this quick recipe with a flavour-packed tomato bean stew for less than 400 calories. Spinach and risotto-stuffed tomatoes This is a simple, healthy meat-free dinner made from leftover risotto, pine nuts and lots of spinach.
From lighter tikka masala to fiery vindaloo and veggie korma, try our wholesome curry dishes for a satisfying meal
Looking for healthy curry recipes? Check out our ideas below including healthy chicken korma, paneer and chickpea curry and slow cooker chicken curry, or try our vegetable curry ideas. Is curry healthy? Curries can provide many health benefits, and they don't have to be full of saturated fats. The spices used in curries, such as turmeric, ginger and chilli, are known for their potent anti-inflammatory properties, as well as being of benefit to heart health and possible anticancer benefits. With some easy swaps, you can also make curries lighter but not scrimp on taste, and is a great way to add to your five-a-day. For more healthy meal inspiration, take a look at our quick and healthy recipes, healthy takeaways, healthy pasta recipes and healthy Italian recipes. If you want to make your favourite meals healthier, take a look at our 15 healthy swaps. For summer inspiration, check out our healthy summer recipes. Best healthy curry recipes Creamy tofu curry with big veg sauce Try our vegetarian butternut squash and carrot curry with grilled chunks of tikka-marinated tofu. It's low in calories yet packed with plants, thanks to the veggies and spices. Courgette curry Prepare this light, summery courgette and pea curry in less than an hour. It's flavoured with fragrant spices, like turmeric and curry leaves, and perfect with rice. Paneer curry Cook this veg-heavy curry for a healthy vegetarian meal. The peas add extra protein while ginger and plum tomatoes make a light, fragrant sauce. Healthy chicken tikka masala Chicken tikka masala is known for being sweet and creamy. Here, in The Curry Guy's lighter version, the buttery flavour is achieved by using ground almonds. Yogurt makes for an incredibly creamy curry, too. Saag chana masala Green and red chillies elevate this spinach and chickpea curry – the perfect veggie side dish from Asma Khan of Darjeeling Express. Veggie butter curry Swap the meat for cauliflower, filling chickpeas and spinach to create a meat-free curry that’s high in nutrients. Spinach, chickpea and potato curry Try this lightly-spiced vegan curry with chickpeas and spinach for a wholesome midweek meal for four. 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. Paneer and chickpea curry This healthy paneer and chickpea curry cuts corners by using a tikka paste to coat the paneer – adding lots of flavour while keeping preparation to a minimum. Vegetable satay curry This creamy curry is packed with plenty of nutritious veggies, warming ginger and chilli for a healthy meat-free meal. Healthy slow cooker chicken curry This healthier take on chicken curry is gluten-free and promises plenty of kick thanks to a mix of aromatic spices such as cumin, coriander and mild chilli. Sweet potato and lentil curry This vibrant, vegan curry is made with sweet potatoes, red split lentils, coconut milk and plenty of warming spices. A light, yet comforting midweek meal. Turkey keema curry Packed with fresh and zingy flavours and plenty of punchy spices, this low-calorie, high-protein Indian turkey mince curry makes an easy midweek meal. Caribbean black bean curry Bring together the right combination of spices, condiments and herbs to transform humble black beans into a punchy Caribbean-style curry, ready in under half an hour. Pumpkin curry Make the most of pumpkin season with this easy, warming one-pot. Not only will you get a good dose of fibre from the chickpeas and pumpkin, you'll also get a hit of vitamin C. Healthy pork vindaloo Try our simple pork vindaloo with peas and spinach. It's simple to make and packed with veg and protein. Butternut squash curry This easy butternut squash curry will be a hit with the family and is easily adaptable with the addition of extra veg. Serve with brown rice for a filling, wholesome meal. Easy vegan katsu curry This plant-based version of katsu curry features crispy grilled vegetable fingers in a fragrant veggie sauce. Enjoy served with rice and pickled vegetables. Healthy chicken curry Want to enjoy a healthier version of your favourite? This chicken curry recipe is jam-packed with veg and lighter than typical curry sauces. Freeze in portions for quick, healthy midweek meals. Turkey curry Delicately spiced with coconut and ginger, this turkey curry is a great way to up your protein. Not only from the turkey but the chickpeas and peanut butter, too. Coconut and peanut aubergine curry This creamy coconut and peanut aubergine curry is vegetarian and ready in just 30 minutes, making it the perfect comforting meal to make midweek. Lighter chicken curry Check out our easy chicken curry recipe with light coconut milk, punchy madras paste and crunchy sugar snap peas. This flavoursome curry is gluten-free, too. Butter bean curry (Gujarati Rangoon na vaal) An easy curry made with tinned beans and fragrant spices. Using asafoetida gives allium notes to the curry without even chopping an onion. Minimal prep but full-on flavour makes this a great midweek dinner. Red lentil curry Try our vegetarian spiced crispy egg and lentil curry. This easy curry recipe is protein-packed and gluten-free, perfect winter comfort food. Butternut squash and chickpea curry The best vegetarian curry in a hurry. Full of good-for-you butternut squash, chickpeas, spinach and spices, this will tempt any veg-phobic family members to dig in. Serve with rice on the side. Thai green chicken curry Make the curry paste from scratch for this easy Thai green chicken curry. Super fresh, fragrant and full of flavour, it's a perfect meal. Mutter paneer Mutter paneer is a traditional north Indian curry. The texture of fresh peas stands up well against the paneer, but frozen is fine too. Kofta curry Spice up your midweek meal with our homemade lamb koftas nestled in a fragrant curry. Served with rice for a hearty meal. Vegan aubergine curry Cook aubergine pieces with fragrant spices and red lentils for a hearty yet healthy vegan curry. Roast cauliflower korma curry Check out our veggie korma recipe with roast cauliflower. This curry recipe is ready in just 30 minutes, ideal for an easy midweek dinner. Chicken saag Our chicken saag recipe proves that you can eat healthily without having to skip your favourite foods – plus its ready in less than an hour. Cauliflower and chickpea curry Got a tin of chickpeas in your storecupboard? Add them to this protein-rich vegan cauliflower curry for a nutritious midweek meal the whole family will enjoy. Japanese chicken and broccoli curry Add white miso and soy sauce to your curry sauce for an umami-rich midweek meal packed with chicken and veggies. Chicken madras Our recipe for chicken madras is a really easy, flavoursome way to feed the family. Serve with rice or naan for scooping up the sauce.
This salad has just a few ingredients, and is packed with flavour and texture
Try Azeri tomato salad, then check out our classic tomato salad, caprese salad, tomato pasta and more tomato recipes. Anna says: "Azeris love walnuts. And I love this salad which has walnuts in it. The sweet juices of the tomatoes mix with pomegranate juice, walnuts, flat-leaf parsley, red onion and nothing else. No oil. No vinegar. A salad of pure alchemy, pure harmony. A surprise. A revelation." Recipe extracted from Silk Roads: A Flavour Odyssey with Recipes from Baku to Beijing by Anna Ansari, out 9 October (£27, DK RED). Recipes are sent by the publisher and not retested by us. Azeri tomato salad recipe
Get a boost of omega-3 with our healthy sardines on toast, smoked mackerel salad, high-protein salmon bowls and more
Looking for healthy fish recipes? Maybe you're after the best fish curry or tuna salad recipe? Check out our ideas below and then take a look at more of our favourite fish recipes, plus our healthy prawn recipes and healthy salmon recipes. Fish is a great alternative to meat and is naturally high in protein. White fish make a good low-fat option, and oily fish, such as salmon, mackerel and sardines, include important fat soluble nutrients such as vitamin D and omega 3. Including fish in your diet has also been linked to health benefits such as supporting brain health and mental health, as well as reducing the risk of heart disease or stroke. Fish is super versatile and easy to prepare, and a healthy balanced diet should include just two portions a week, one of which should be an oily fish. We've also got plenty more healthy recipes to inspire you, including these healthy chicken recipes, healthy chicken breast recipes and healthy mince recipes. Healthy fish recipes Sardines on toast This quick recipe for sardines on toast is just as good for a quick healthy lunch as it is for a speedy snack to have with drinks. It's packed with good fats and protein, too. It's a great way to use up a tin of sardines. 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. Sardine spaghetti Tinned sardines are a great source of protein, omega-3 fatty acids and essential oils. Let them shine in this quick and easy Sardinian spaghetti dish. Baked halibut with fennel, lemon and walnut pangrattato Take your healthy fish supper to the next level and top baked halibut with a golden, crunchy pangrattato. Harissa roast salmon with warm herby grains and yogurt dressing Harissa-honey salmon served on top of herby wholegrains, with a quick yogurt dressing on the side – the perfect midweek meal for two. Baked cod and butter beans Flaky, pearly-white cod is coated in a rosemary parmesan crust, then served on a sweet cherry tomato and butter bean sauce. A hearty and wholesome midweek meal. Smoked mackerel, beet and apple salad with creamy horseradish dressing Hearty, filling and rich in protein, this smoked mackerel salad with crunchy apple and vibrant beetroot would pack up to make a great lunch. Healthy cod rice one-pot Serve pieces of cod with basil and sweet tomatoes for a light, nourishing dinner. Healthy fishcakes These high-protein salmon fishcakes are full of aromatic flavours thanks to red chilli, lime and ginger. Salmon curry traybake Looking for an easy mid-week salmon recipe? This vibrant salmon dish is packed with punchy flavours and will make for a near-effortless meal to feed the family. Paprika cod and chickpea traybake Try this easy cod and chickpea traybake for a wholesome dinner. It's a great midweek option for when you're short on time but still want something healthy. Caribbean fish curry Simmer fish in this fragrant, spicy curry sauce until perfectly cooked. Serve with brown rice, if you're looking for something more filling. Chargrilled tuna with crunchy lemon bulgar salad Serve perfectly seared tuna steak with zingy lemon bulgar wheat salad for a light lunch or dinner. Spicy mango-glazed fish This quick spicy mango-glazed fish is great if you're going gluten-free. The mango salsa adds a perfect kick to this super simple, light and healthy meal. Mangetout, pea and fennel salad with smoked trout Mangetout adds great crunch to all sorts of dishes, including this delicious salad with smoked trout. Tuna and tomato salad with olives Marinated tomatoes and Kalamata olives add pops of colour to this Mediterranean-style tuna salad. Haddock and spinach rye toasts recipe Try this high-protein smoked haddock on toasted rye with wilted spinach and soft boiled eggs for a quick, healthy breakfast. Sumac salmon with spring fattoush 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. Soy steamed sea bream with ginger and spring onions Give your sea bream a fragrant lift with fresh ginger, soy sauce, red chilli and spring onions. This dish is best made in a steamer but is still easy to cook without one. Salmon with pesto crust An easy baked salmon recipe for a vibrant midweek meal, this is one of our healthiest salmon recipes. It takes 15 minutes in the oven and it's full of protein and low in calories. Ahi tuna poké Try our refreshing ahi poke bowl, a Hawaiian healthy dish made using fresh tuna and served with rice and chopped avocado. Green bean, broccoli and salmon salad with teriyaki dressing Try our simple salmon salad recipe with crunchy greens and a sweet teriyaki dressing, ready in just 15 minutes. Cod with tomato bean stew Make the most of seasonal cod in this quick recipe with a flavour-packed tomato bean stew for less than 400 calories. Chermoula fish Flavour sea bream or bass with a quick homemade chermoula. Wrapping fish in baking paper is a great hack, as it ensures the fish cooks well and stays moist. Smoked trout, new potato and grilled cucumber salad For something a little different, try grilling the cucumbers in this smoked trout and potato salad. Miso-glazed sea bass with ginger greens Eating healthily doesn't have to mean compromising on taste. This miso-glazed sea bass with ginger greens is quick and easy to make, yet filled with fresh and vibrant flavours. Ginger salmon with beetroot pickles Try our Scandinavian-inspired dinner of salmon with beetroot and dill pickles. You'll get plenty of good fats. Healthy fish pie Craving pie but after something nutritious? Have a go at making our healthier take on fish pie, packed with haddock, salmon, prawns and butter beans and more. Cod, kale and marinated beans For a double protein hit, serve cod with nutritious beans and speedy marinated kale. Fish curry with tomatoes and tamarind This fish curry with tomatoes and tamarind is a super easy recipe, ready in 30 minutes and packed with fantastic flavours. It's perfect for a midweek meal or weekend comfort food.
Get inspired by our healthy sandwich recipes, from chicken wraps to halloumi pittas and a tuna recipe that's bound to be a lunchtime favourite
Looking for healthy sandwich recipes? Want a midday meal that's fully loaded with the good stuff? Check out our healthy sandwich recipes below, then take a look at our healthy lunch ideas, healthy soup recipes, healthy lunch recipes, low-calorie lunch recipes and healthy lunch box ideas. All too often, shop-bought sandwiches are laden with calories, as they normally come packed with cheese, mayonnaise or added sugars. Making your own healthier alternative not only reduces the calories, but packs in a lot more flavour, fibre and protein that will keep you fuller for longer. Chipotle chicken lunch wrap For a low calorie, high-protein lunch, throw together this healthy, hearty chicken lunch wrap with spinach and sour cream. Sabich with green tahini John Gregory-Smith shares his take on a sabich – a warm pitta stuffed with grilled aubergine, boiled eggs, salad and vibrant green tahini sauce. Grilled chicken wraps Zhoggiu is a Sicilian mint and nut pesto that adds colour and flavour to these chicken wraps. At less than 500 calories per serving, it's a great filling lunch. Mighty medina falafel sandwich The combination of crispy falafel, creamy condiments, crunchy salad and tangy pickles takes this spiced vegan sandwich to the next level. Halloumi-stuffed pittas with cucumber and pickled cabbage Perfect for when you're running short of time, these quick and easy halloumi-stuffed pittas with cucumber and pickled cabbage serve the family in under 30 minutes. Tuna wraps Turn classic tuna niçoise salad into a lunchtime wrap with this easy recipe. You'll get a double dose of protein, thanks to the eggs and tuna, plus it uses wholemeal wraps. Coronation chicken sandwich filler Use up left-over roast chicken to make this classic that's as great as a filling for sarnies and jacket potatoes as it is for spooning into crisp lettuce leaves or over salads. Istanbul’s mackerel sandwiches (balik ekmek) A street-food favourite in Istanbul, these ciabatta sarnies are stuffed with fried mackerel, salad and a pomegranate molasses dressing for an easy lunch that's rich in good fats. You'll also get a hit of protein from mackerel. Onigirazu (sushi sandwich) Switch up your usual sarnie for onigirazu filled with soft tuna sashimi, pickled ginger and crunchy veg. Lighter than your usual sandwich and high in protein, this Japanese-inspired recipe is a great healthy lunch option. Open steak sandwich with balsamic shallots Serve this quick and easy idea for lunch or a starter. This open steak sandwich is dressed with peppery rocket and sweet caramelised shallots. Creamed horseradish adds a flavour punch. Stuffed mushroom and halloumi pittas Ready in just 15 minutes, this quick idea for a vegetarian sandwich sees pittas stuffed with grilled halloumi, hummus, mushrooms, peppers and rocket. Salmon sushi sandwiches Fill nori wraps with sushi-grade salmon, red pepper, cucumber and sushi rice, then dip in soy sauce for deliciously nourishing, protein-rich results. Beetroot, goat’s cheese and walnut pittas These little veggie pockets are a really healthy way to enjoy beetroot, goat's cheese and walnuts. They're easy to make and ready in just 15 minutes.
This speedy pasta comes together in minutes. Blanched almonds add richness, leafy greens bring iron, and ricotta and good olive oil take it next level
Try our salad bag pasta, then try our asparagus and anchovy pasta, vegetable pasta bake or penne arrabiata. Recipes extracted from <a href="https://www.amazon.co.uk/Unprocessed-Plate-Flavourful-UPF-free-Transform/dp/0241752655/ref=sr_1_1?crid=3SPMLGKL4P4S8&dib=eyJ2IjoiMSJ9.DaHx2-HzxiNLWA602l-A_ayrByb-87FdE5g9Pa5li-PYzgBdoDT_5zIwrBGMWIgrqaW8tDq_QpkxFNDwyYr17_vIquUXRxFuklmhVjoW5p4.r2L0FYVOFhHNYyg7nsg5Mg3njDheLsVl758GfJ_VknU&dib_tag=se&keywords=the+unprocessed+plate&qid=1752059977&sprefix=the+unprocess%2Caps%2C129&sr=8-1&tag=olivemag-21&ascsubtag=olivemagazine-267681" target="_blank" rel="sponsored">The Unprocessed Plate: Simple, Flavourful UPF-free Recipes to Transform Your Life by Rhiannon Lambert (£20, DK RED). Photographs: Dorling Kindersley/ Claire Winfield. Recipes are sent by the publisher and not retested by us. Salad bag pasta recipe