Healthy eating: evening meal suggestions
Grilled tuna with potatoes and vegetables
Baked salmon with noodles, green beans, mange tout
Pasta with cherry tomatoes, anchovies and olives
Roast chicken with sweet potato and cauliflower
Lentil and mixed vegetable curry
Homemade pizzas
Chicken curry
Leek and bacon pasta
Leek and mushroom pasta
Pork chops with sweet potato mash and apple sauce
Salmon burgers with new potatoes and salad
Bean casserole
Chinese chicken in lettuce cups
Vietnamese baked fish
Cajun chicken with rice and peas
Baked crusted cod
Pumpkin, chickpea and spinach red curry
Garlic chicken stir fry
Beef or chicken fajitas
Grilled steak with sweet potato wedges and rocket
Spicy lamb flatbread pizza
The quantities suggested in these recipes are to serve 4 and can be adjusted to suit your requirements.
1. Grilled tuna with potatoes and vegetables
4 Tuna steaks
2 Large tomatoes chopped
Handful of parsley
Olives: green & black
Peppers: 1 red, 1 yellow, 1 orange
Black pepper
2 Cloves of garlic
400g New potatoes
Chop the parsley, olives, peppers and garlic.
Mix with the tomatoes and season.
Wrap in foil with the tuna and heat in the oven for 30 minutes at 200oC.
Boil the potatoes until soft.
Great source of Omega 3, vitamin A, B12, C, niacin and selenium
2. Baked salmon with noodles, green beans, mange tout
1 Clove garlic
1 tbsp Olive oil
Fresh basil
Pepper
1 Lemon
4 Salmon fillets
300g Green beans
300g Mange tout
400g Fresh noodles
2 tbsp Chopped fresh parsley
Crush the garlic and then mix with the olive oil, chopped basil, salt, pepper, lemon juice and chopped parsley.
Cover the salmon fillets with the mix then place them in foil and cook in the oven for 35-40 minutes at 190C.
Steam the green beans and mange tout and boil fresh noodles in water. Serve with lemon wedges.
This meal is a great source of omega 3, protein, vitamin B, vitamin C, niacin, selenium and zinc
3. Pasta with cherry tomatoes, anchovies and olives
400g penne, fusilli or tagliatelle
2 tsp olive oil
1⁄2 large onion, chopped
1 clove garlic, minced
1⁄2 green pepper, chopped
100g mushrooms, sliced
1 courgette, sliced
400g cherry tomatoes, halved or 1 x 400g tin chopped tomatoes
50ml white wine (optional)
1 tbsp tomato puree
1 small tin anchovies
50g olives
Handful chopped basil
2 tbsp parmesan cheese
Salt and pepper if desired
Cook the pasta for 10 minutes or as per packet instructions.
Heat the olive oil in a large saucepan over a medium heat.
Cook the onion for 3 minutes until soft, then add the garlic and other vegetables.
Cook for 1 minute, then pour in the white wine and allow to sizzle for a further minute.
Add the tomatoes and tomato puree and cover with a lid, cooking for 5 minutes.
Next add the olives and anchovies, cooking for a further 2 minutes.
Serve over the pasta with a sprinkling of chopped basil and parmesan cheese.
NB the anchovies could be omitted to create a vegetarian dish
A quick and easy dinner, packed with vitamin C and antioxidants. The anchovies are also a great source of healthy omega 3 fats, which help reduce inflammation in the body and play an important role in the prevention of heart disease.
4. Roast chicken with sweet potato and cauliflower
2kg chicken
400g sweet potato
1 small cauliflower
2 medium carrots
Green beans
2 tsps olive oil
Seasoning: salt, pepper, rosemary and thyme
For the gravy
250ml chicken stock
1 tsp flour
1 tsp gravy browning
Pre-heat oven to 200oC. Season chicken with salt, pepper, thyme and rosemary and put in the oven for 90 minutes or more according to cooking instructions for chicken size.
Cut the sweet potato and carrots into chunks and par-boil for 10 minutes. Drain. Chop the cauliflower into chunks and place in a large ovenproof dish (or two if necessary), together with the sweet potato and carrots, drizzle with olive oil, shake and add to the oven for 25 minutes.
Top and tail the green beans and steam for 3-4 minutes.
Towards the end of cooking, take some of the juice from the chicken, drain off the fat, add to a pan and mix with a teaspoon of flour, the chicken stock and gravy browning. Stir continuously until it thickens and serve.
This recipe includes sweet potato and roasted cauliflower for a change to the traditional roast which also gives the dish a nutrient boost.
5. Lentil and mixed vegetable curry