Prawn, butternut & mango curry

A light coconut-based curry flavoured with coriander, turmeric, cumin and lime. Serve with brown or wild basmati rice

Creamy courgette risotto

This melt-in-the-mouth vegetarian dish served with pine nuts and fried courgettes is everything a traditional Italian risotto should be

Miso-glazed tofu steaks with beansprout salad & egg strands

Simmer tofu in a Japanese-style marinade, then serve in a zingy Korean-inspired salad with colour and crunch

Double Thai noodle salad with smoked aubergine, mango & avocado

This sharing platter is packed full of sunshine flavours and a whole range of textures. Dress with lime, soy and lemongrass

Broad bean & dill pilaf

This fragrant basmati rice dish with dill and broad beans makes a great vegetarian main course or versatile side dish for lamb and chicken

Asian lamb & grapefruit noodle salad with ginger dressing

A vibrant Asian-style salad with citrus flavours, fried shallots, seared lamb, herbs and light noodles

Marathon burritos

If you're a keen runner, eat nutritious meals to fit in with your training programme. These energy-boosting Mexican wraps are perfect fitness fodder

Rainbow orzo salad

This small, rice-like pasta is ideal for bulking out nutritious salads. This version is made with roasted vegetables, cheese and basil

Stir-fried Korean beef

Whip up a speedy beef, beansprout and spinach stir-fry seasoned with sweet mirin, garlic, sesame seeds and soy sauce

Chunky chilli

Use chunks of stewing beef in your chilli con carne for a robust and filling dish. Serve with rice and coriander

Kedgeree with poached egg

This curried fish and rice dish is suitable for brunch, breakfast or a main course at dinnertime. Replace traditional boiled eggs with poached

Salmon with sesame, soy & ginger noodles

This simple, Asian-inspired fish and fried noodle dish makes a perfect casual, mid-week supper