Quinoa stew with squash, prunes & pomegranate

Get a dose of iron and protein from this healthy, squash casserole that’s full of texture and flavour

Buttery chilli prawns

Spicy seafood is a really versatile dish for sharing – make sure there’s plenty of bread for the juices

Mushroom stroganoff

A few clever substitutions can make this traditional creamy casserole low in fat and calories

Indian spice box chicken

Serve this exquisitely flavoured chicken dish with mounds of fluffy rice

Smoked salmon, dill & lemon paté

Five minutes is all you need to whip up this creamy fish dish, great served as a dip or starter

Curried squash, lentil & coconut soup

Flavour up butternut squash with Indian spices for this warming and healthy vegetarian soup

Spring veg mix

A colourful mix of asparagus, carrots, green beans, broad beans, peas and cabbage – bursting with goodness

Pimm’s iced tea

Mixing this summer favourite with ice-cold mint & citrus tea makes a less sweet but every bit as refreshing cooler

Frozen strawberry yogurt

Sarah Cook's gorgeous frozen yogurt is intensely fruity and really creamy… but totally fat-free!

Thai green chicken soup

Use chicken thighs for this – they are tastier and better value than breasts