Ready to embark on a culinary adventure? Our expert Nutrition Advisors have whipped up a collection of recipes that are not just good for you - they're downright delicious! Packed with a rainbow of fruits and veggies, these dishes make healthy eating a feast for the senses.
But wait, there’s more! If you're looking to supercharge your weight management journey, consider adding some supplement support to your arsenal. Dive into our range and don’t forget to check out Nutrition Buzz for all the juicy details on maintaining a balanced lifestyle. Let’s make healthy eating fun and fabulous!
| Recipe 1: Lemon Herb Grilled Chicken with Quinoa Salad | |
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| Ingredients to serve 2 | |
| For the Chicken: • 2 boneless, skinless chicken breasts • 30 ml olive oil • Juice of 1 lemon • Zest of 1 lemon • 2 garlic cloves, minced • 1 teaspoon dried oregano • 1 teaspoon dried thyme • Salt and pepper to taste For the Quinoa Salad: • 170 grams quinoa, rinsed • 480 ml water or low-sodium chicken broth • 1–2 handfuls of cherry tomatoes, halved • A small cucumber, diced • 1 red or yellow pepper, diced • Roughly ¼ of a red onion, finely chopped • 4–5 sprigs of fresh parsley, chopped • Juice of 1 lemon • Salt and pepper to taste |
Swaps: Cous cous could be used instead of quinoa, or roasted sweet potato if you fancied something different! Top tip: Why not make a batch? This is a great recipe for batch cooking lunches or dinners. |
| Method | |
| 1. Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, salt, and pepper. Add the chicken breasts to the marinade, ensuring they are well coated. Cover and refrigerate for at least 30 minutes. 2. Cook the Quinoa: In a saucepan, bring the water or chicken broth to a boil. Add the quinoa, reduce to a simmer, cover, and cook for about 15 minutes or until the quinoa is fluffy. Remove from heat and let it sit covered for 5 minutes. Fluff the quinoa with a fork and let it cool slightly. 3. Prepare the Salad: In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, pepper, red onion, and parsley. Drizzle with lemon juice and season with salt and pepper to taste. Toss to combine. 4. Grill the Chicken: Preheat your grill or grill pan over medium-high heat. Grill the chicken for about 7–10 minutes on each side or until the chicken is cooked through. 5. Serve: Place a generous scoop of quinoa salad on each plate and top with sliced grilled chicken. |
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| Nutritional highlights: • Chicken and quinoa provide a good source of protein – which can help us feel fuller for longer. • The vegetables and quinoa offer a decent contribution towards fibre intake for the day. • The red/yellow pepper and tomatoes provide sources of vitamin C and vitamin A. |
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Recipe 2: Garlic Baked Salmon with Paprika Sweet Potatoes and Green Beans
Pescetarian |
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| Ingredients to serve 2 | |
| For the Fish: • 2 salmon fillets • 1 tablespoon olive oil • Juice of 1 lemon • 2 garlic cloves, minced • 1 teaspoon dried oregano • Salt and pepper to taste • Fresh parsley for garnish For the Roasted Sweet Potatoes: • 300 grams sweet potatoes, diced (about 2 medium) • 1 tablespoon olive oil • 1 teaspoon paprika • Salt and pepper to taste For the Green Beans: • 200 grams green beans, trimmed • 1 teaspoon olive oil • Salt and pepper to taste • Lemon wedges for serving |
Swaps: Any fish can be used, try to pick oily fish to help increase your omega 3 intake! |
| Method | |
| 1. Preheat the Oven: Preheat your oven to 200°C (400°F). 2. Prepare the Sweet Potatoes: In a bowl, toss the diced sweet potatoes with olive oil, paprika, salt, and pepper. Spread them out on a baking sheet in a single layer. Roast in the preheated oven for about 15-20 minutes. 3. Prepare the Salmon: While the sweet potatoes are roasting, prepare the salmon. In a small bowl, mix together olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Place the salmon fillets on a separate baking sheet lined with parchment paper. Brush the lemon garlic mixture over the fillets. 4. Add the Green Beans: After the sweet potatoes have roasted for about 15-20 minutes, remove the baking sheet from the oven. Add the green beans to the same sheet, drizzle with olive oil, and season with salt and pepper. Toss to combine. Place the salmon in the oven alongside the sweet potatoes and green beans. Bake everything for an additional 12-15 minutes, or until the salmon flakes easily with a fork, and the sweet potatoes are tender. 5. Serve: Plate the salmon alongside the roasted sweet potatoes and green beans. |
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| Nutritional highlights: • Salmon provides a great source of omega 3 fatty acids and protein. • Sweet potatoes provide vitamin A, vitamin C and manganese, and are a great source of fibre. |
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Recipe 3: Zesty Chickpea and Spinach Salad with Roasted Red Peppers and Avocado
Vegetarian |
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| Ingredients | |
| • 1 can (400 g) chickpeas, rinsed and drained • 120 g fresh baby spinach • 2–3 handfuls cherry tomatoes, halved • Half a cucumber, diced • ½ red onion, thinly sliced • 150 g red pepper, diced • 1 avocado, diced • 150 g roasted red peppers, sliced • 100 g feta cheese • 15 g fresh coriander or parsley, chopped Dressing: • 2 tablespoons olive oil • 2 tablespoons lemon juice • 1 teaspoon Dijon mustard • 1 clove garlic, minced • 1 tablespoon honey or maple syrup • ½ teaspoon smoked paprika |
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| Method | |
| 1. Prepare the Salad: In a large bowl, combine the chickpeas, spinach, cherry tomatoes, cucumber, red onion, red pepper, avocado, roasted red peppers, and fresh herbs. 2. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, honey, smoked paprika, salt, and pepper until well combined. 3. Combine: Pour the dressing over the salad and toss gently to combine all the ingredients. 4. Add Feta: Sprinkle the feta cheese on top and give it a light toss. 5. Serve: Enjoy this refreshing, colourful salad as a main dish or a side! |
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| Nutritional highlights: • Chickpeas contain protein and fibre and are a source of iron, zinc and folic acid. • Avocado provides healthy fats, potassium and vitamin K. • Spinach provides folic acid, vitamin K, calcium and iron. • Feta provides protein, calcium and phosphorus. |
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Recipe 4: Tofu and Vegetable Stir Fry with Brown Rice
Vegan |
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| Ingredients | |
| • 150g brown rice • 300g firm tofu, cubed • 1 tbsp toasted sesame oil • 2 cloves garlic, minced • 1-inch ginger, sliced • 1 head broccoli • 100g mushrooms • 1 bell pepper • 1 carrot • 2 spring onions • 1 tbsp soy sauce • 1 tsp chilli flakes • Squeeze of lime • 1 tsp sesame seeds |
Swaps: Swap tofu for tempeh. Swap brown rice for soba noodles. Try sugar snap peas, pak choi, beansprouts or edamame. |
| Method | |
| 1. Cook the brown rice: Cook rice 25–30 minutes until tender. 2. Prepare the tofu: While the rice is cooking, cut the tofu into bite-sized cubes. In a non-stick frying pan or wok, heat 1 tablespoon of sesame oil over medium-high heat. Add the tofu cubes and cook for about 5-7 minutes, turning occasionally until golden and crispy on all sides. Remove the tofu from the pan and set aside. 3. Stir-Fry the Vegetables: In the same pan, add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant. Add the broccoli florets, sliced mushrooms, bell pepper and carrot. Stir-fry for about 5-7 minutes, until the vegetables are tender but still vibrant and crisp. 4. Combine Tofu and Season: Return the cooked tofu to the pan with the vegetables. Add the soy sauce, chilli flakes, and if desired, add lime juice for a fresh zing. Toss everything together and cook for another 2-3 minutes to heat through. 5. Serve: Divide the cooked brown rice between two plates. Top with the tofu and vegetable stir-fry. Sprinkle with sesame seeds and garnish with the spring onions and fresh coriander if using. |
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| Nutritional highlights: • Tofu is a plant-based protein supporting satiety. • Brown rice provides fibre. • Vegetables contribute towards 5-a-day and are low in calories. |
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| Mix and Match Healthy Food Groups | ||
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| Use the below columns to help add variety to your diet. Ensuring a variety of colourful fruit and veg not only make eating more enjoyable, but also ensure you are receiving a variety of nutrients. Consider one protein, carbohydrate, fat and a couple of fruit or veg from different columns. | ||
| Animal Based Protein | Plant Based Protein | Carbohydrate |
| Grilled chicken Turkey Beef Pork Bacon Sauage Salmon Eggs Anchovies Cod Tuna Sardines Shellfish (prawns, mussels, clams) Dairy (cheese, milk, yoghurt) |
Tofu Tempeh Soya Mince Quinoa Lentils Chickpeas Beans Edamame Nut butter |
Wholegrain bread Wholegrain pasta Wholegrain rice Sweet potato Oats Barley Quinoa *Don't be afraid of choosing white carbohydrates (for example, white bread) in moderation. However, try to focus on wholegrains for more filling and high fiber options. |
| Healthy Fats | ||
| Avocado Nuts (almonds, walnuts, pistachios, and macadamia) Olive oil Fatty fish (salmon, mackerel, sardines and anchovies) Full fat dairy (in moderation) Dark chocolate Chia, flax and hemp seeds |
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| Fruits | Vegetables | |
| Apples Strawberries Cherries Watermelons Raspberries Oranges Peaches Apricots Cantaloupes Persimmons Bananas Pineapples Lemons Yellow apples Starfruits Kiwis Green grapes Limes Avocados Honeydew melons Blueberries Blackberries Plums Grapes (purple) Lychee Dragon fruit (white variety) Coconut |
Red Bell Peppers Tomatoes Radishes Beets Red Cabbage Carrots Sweet Potatoes Butternut Squash Pumpkin Orange Bell Peppers Corn Yellow Bell Peppers Yellow Squash Golden Beets Spinach Broccoli Green Peas Kale Courgette Mange tout Eggplant Purple Cabbage Purple Carrots Beetroot (Purple) Blue Potatoes Cauliflower Garlic Onions Mushrooms Potatoes |
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