“An ideal Friday night recipe that captures all the takeaway vibes but is conveniently made at home in no time. This vegan option is perfect for Veganuary, but tofu can easily be replaced with alternative proteins like paneer or chicken. You can also include a couple of eggs in the vegetable noodles, and feel free to swap out the vegetables for seasonal alternatives.” — Dr Chintal Patel
“With a flavoursome miso marinade and a topping of gravy, this is packed with umami goodness. I’ve used seasonal vegetables for the traybake base adding lots of variety, colours and fibre. When buying miso, always go for fresh miso found in the fridge section. This fermented paste is a great source of probiotics to support gut health.” — Dr Chintal Patel
Enjoy this simple version of a Chinese takeaway favourite as a dipping sauce or mix it through meat and veg for a tangy, flavourful dish
Made all in one tray, this chicken traybake will save you time and reduce washing up. Perfect for a midweek meal, it goes well with jasmine rice on the side
Stew chunks of cod with wild red shrimp to make a moreish, low-fat dinner. White fish is an important source of iodine, which is needed for a healthy metabolism
Enjoy the flavours of this classic dessert in a healthy breakfast. It’s a tasty combination of cholesterol-lowering oats, heart-healthy soya yogurt, nuts, seeds and berries
“This fajita recipe is a staple in our kitchen, as it’s an effortless way to include colourful vegetables in your diet and achieve of your five-a-day’. You can switch the protein source from halloumi to paneer, tofu or even chicken strips if preferred. It’s easily adaptable too, allowing for seasonal vegetable substitutions.” — Dr Chintal Patel
“This meal is a complete hug in a bowl. Substituting half of the rice for quinoa not only adds extra wholegrain goodness but also boosts the meal’s fibre and protein content. Alternatively, wholegrain brown rice serves as an excellent alternative. A squeeze of lemon juice is an excellent way to include vitamin C, aiding in the absorption of iron from the lentils and spinach.” — Dr Chintal Patel
“An elegant and effortlessly prepared meal, perfect for a Saturday night in or a special date night. Cauliflower offers a wonderfully creamy alternative to potatoes in the mash, and by incorporating carrots, you’ve already checked off two of your five-a-day and added diversity to the dish. No need to peel your carrots – a thorough scrub helps retain the fibre content. Feel free to substitute the broccoli with any seasonal vegetables of your choice, too.” — Dr Chintal Patel
Serve up these fragrant and light noodles with chicken, beansprouts and cabbage in 30 minutes. With fiery ginger and red chilli, it’s full of flavour
