Prawn & rice noodle stir-fry

This simple, midweek meal is low fat, low calorie and bursting with Asian flavours – it’s ready in under half an hour too

Smoky paprika seafood rice

Savoury smoked paprika gives a real lift to this healthy yet impressive paella-style dish with prawns, baby squid and mussels

Prawn, pineapple & cashew fried rice

Bursting with juicy prawns and pineapple and crunchy cashew nuts, this Asian-style dinner is speedy and satisfying

Steamed white rice

Perfectly fluffy white rice is a staple side dish for many Asian meals – here’s how to get it right every time

Black bean, tofu & avocado rice bowl

Mix up your midweek meals with this vegetarian Mexican brown rice and grilled tofu dinner – swap for chunks of chorizo to make it meaty

Wild salmon with corn & pepper salsa salad

Marinate heart-healthy fish with spices and serve with colourful sweetcorn and avocado – vegetarians can use halloumi instead

Herby rice with roasted veg, chickpeas & halloumi

Stir parsley pesto through brown rice and top with onions, peppers, courgettes and chunks of halloumi cheese for a filling vegetarian dinner

Tamarind aubergine with black rice, mint & feta

Aim to impress vegetarian dinner party guests with a modern meat-free main, flavoured with tangy tamarind paste, chilli and sesame seeds

Poached salmon & asparagus with wild garlic mayonnaise

Bake this fabulous fish dish en papillote for a smart, seasonal main course that looks spectacular when served at the table

Nettle gnudi with wild pesto

These Italian dumplings are like light balls of ricotta gnocchi, or the filling for ravioli – use freshly foraged nettles for a simple sauce

Wild pesto

Transform your foraging finds into a tangy sauce with Parmesan, garlic, lemon and pine nuts – use fresh young nettles or wild garlic leaves

Wild garlic chicken Kiev

This classic family favourite gets a gourmet makeover with a wild garlic butter filling and a crunchy panko breadcrumb coating