fibre

This recipe has been designed to be made ahead and frozen - a family-friendly batch pie, with cheesy mashed potato atop hidden broccoli, leeks and celery

Crusty cheddar pies

broccoli,

celerysticks, de-stringed and sliced

½kg floury potato,

butter

pot 0% fat Greek yogurt

semi-skimmed milk

plain flour

tsp English mustard

tsp wholegrain mustard

pack mature cheddar, finely grated

peas

Bring a large pan of salted water to the boil. Put the leeks, broccoli and celery in a large steamer. Add the potatoes to the water and cook for 20 mins, with the vegetables steaming on top, until all are tender. Drain the potatoes, then mash with plenty of seasoning, 25g of the butter and all the yogurt.

While the veg cooks, pour the milk into a pan, add the flour, both mustards and remaining butter, and cook over a medium heat, whisking all the time, until smooth and thickened. Stir in half the cheese and season. Remove from heat.

Divide the steamed veg and peas between 8 individual pie dishes. Pour over the sauce and top with the mash, then sprinkle over the remaining cheese.

Pack into freezer bags and use within 3 months. To serve, unwrap and put the dishes on a baking tray in the cold oven, then set to 200C/180C fan/ gas 6. Bake for 50-55 mins until bubbling and hot all the way through.

Make this salmon pasta in under 20 minutes for a dinner the whole family can enjoy. Kids will love the fun-shaped pasta while packing in fibre and omega-3

Pasta with salmon & peas

wholewheat fusilli

shallot,finely

frozen peas

salmonfillets,

low-fat crème fraîche

vegetable stock cube

chives,snipped

Bring a pan of water to the boil and cook the fusilli according to the pack instructions.

Meanwhile, heat a knob of butter in a saucepan, then add the shallot and cook for 5 mins or until softened.

Add the peas, salmon, crème fraîche and 50ml water. Crumble in the stock cube.

Cook for 3-4 mins until cooked through, stir in the chives and some black pepper. Then stir through to coat the pasta. Serve in bowls.

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

Herby rice with roasted veg, chickpeas & halloumi

red onions,

peppers, sliced (we used green, red and yellow)

courgettes(about 600 grams),

olive oil

brown basmati rice

parsley

cashew nuts

garlic clove, crushed

can chickpeas, drained and rinsed

halloumi,

Heat oven to 200C/180C fan/gas 6. Put the red onions, peppers and courgettes in a large roasting tin, toss in 2 tbsp oil and season. (You may need to do this in 2 tins.) Pop in the oven and cook for 25 mins until the veg is tender and beginning to turn golden.

Meanwhile, cook the rice following pack instructions. Whizz together the parsley, cashew nuts, remaining oil, the garlic and seasoning to make a pesto. Stir the chickpeas and halloumi into the roasted veg and cook for 10 mins more. Fork the parsley pesto through the rice, spoon over the veg and serve.

Cook this tasty vegan curry for an exotic yet easy family dinner. With spinach and sweet potato, it boasts two of your five-a-day and it’s under 400 calories

Satay sweet potato curry

coconut oil

onion,chopped

garlic cloves,grated

ginger,grated

tbsp Thai red curry paste(check the label to make sure it’s vegetarian/ vegan)

peanut butter

sweet potato,peeled and cut into chunks

coconut milk

bag spinach

lime,juiced

rice,to serve (optional)

dry roasted peanuts,to serve (optional)

Melt 1 tbsp coconut oil in a <a href="https://www.bbcgoodfood.com/content/five-best-saucepans">saucepan</a> over a medium heat and soften 1 chopped onion for 5 mins. Add 2 grated garlic cloves and a grated thumb-sized piece of ginger, and cook for 1 min until fragrant.

Stir in 3 tbsp Thai red curry paste, 1 tbsp smooth peanut butter and 500g sweet potato, peeled and cut into chunks, then add 400ml coconut milk and 200ml water.

Bring to the boil, turn down the heat and simmer, uncovered, for 25-30 mins or until the sweet potato is soft.

Stir through 200g spinach and the juice of 1 lime, and season well. Serve with cooked rice, and if you want some crunch, sprinkle over a few dry roasted peanuts.

A light and healthy fish supper with homemade basil pesto, fresh tomatoes and a hint of chilli -  ready in under half an hour

Pesto-crusted cod with Puy lentils

pack basil, leaves only

garlic cloves, 2 whole, 2 crushed

pine nuts

lemon

codfillets

red chillies, finely chopped

2large tomatoes, roughly chopped

ready-to-eat puy lentils

First, make the pesto. In a food processor, pulse the basil, whole garlic cloves, pine nuts, the juice of half the lemon and some seasoning, gradually adding most of the oil. Taste and adjust the seasoning.

Heat oven to 180C/160C fan/ gas 4 and line a roasting tin with foil. Season the cod on both sides and coat each fillet in the pesto. Cook for 8-10 mins until a crust has formed and the cod is cooked through.

Meanwhile, heat the remaining oil in a small saucepan. Add the crushed garlic and the chillies, and cook for a couple of mins to release the flavour. Add the tomatoes and cook for 1 min more. Tip in the lentils, squeeze over the other half of the lemon, then season. Cook until piping hot and serve with the pesto cod.

This warming, spiced vegetarian soup packs in goodness and is filling too. The quick-to-assemble guacamole topping tastes as good as it looks

Mexican bean soup with guacamole

tsp rapeseed oil

onion,finely

red pepper,cut into chunks

garlic cloves,chopped

tsp mild chilli powder

tsp coriander

tsp cumin

can chopped tomatoes

can black beans

tsp vegetable bouillonpowder

avocado

coriander

½ red chilli,deseeded and finely chopped (optional)

Heat the oil in a medium pan, add the onion (reserving 1 tbsp to make the guacamole later) and pepper and fry, stirring frequently, for 10 mins. Stir in the garlic and spices, then tip in the tomatoes and beans with their liquid, half a can of water and the bouillon powder. Simmer, covered, for 15 mins.

Meanwhile, peel and de-stone the avocado and tip into a bowl, add the remaining onion, coriander and lime juice with a little chilli (if using) and mash well. Ladle the soup into two bowls, top with the guacamole and serve.

Eat the rainbow with our simple, healthy, veggie wrap. This olive and veg sandwich makes an easy vegan, low-calorie lunch option to eat al-desko

Veggie olive wraps with mustard vinaigrette

carrot,

wedge red cabbage, finely shredded

spring onions, thinly sliced

courgette,

basil leaves

green olives, pitted and halved

½ tsp English mustard powder

tsp extra virgin rapeseed oil

tbsp cider vinegar

tortilla

Mix all the ingredients except for the tortilla and toss well.

Put the tortilla on a sheet of foil and pile the filling along one side of the wrap &ndash; it will almost look like too much mixture, but once you start to roll it firmly it will compact. Roll the tortilla from the filling side, folding in the sides as you go. Fold the foil in at the ends to keep stuff inside the wrap. Cut in half and eat straight away. If taking to work, leave whole and wrap up like a cracker in baking parchment.

This healthy burrito bowl is chock full of veggies and greens, perfect for a filling lunch. This is one vegetarian meal that tastes just as good as it looks

Burrito bowl with chipotle black beans

basmati rice

can black beans,drained

tsp honey

tbsp chipotle paste

chopped curly kale

avocado,halved and sliced

tomato,chopped

red onion,chopped

chipotlehot sauce

corianderleaves

limewedges

Cook the rice following pack instructions, then drain and return to the pan to keep warm. In a frying pan, heat the oil, add the garlic and fry for 2 mins or until golden. Add the beans, vinegar, honey and chipotle. Season and warm through for 2 mins.

Boil the kale for 1 min, then drain, squeezing out any excess water. Divide the rice between big shallow bowls and top with the beans, kale, avocado, tomato and onion. Serve with hot sauce, coriander and lime wedges, if you like.

Whip up a simple chicken burrito bowl for a satisfying lunch for two. Pile on avocado, sweet potato wedges and tortillas for an easy, filling meal

Chicken burrito bowl

tbsp oil

garlic clove,chopped

1small red onion,finely chopped

chicken

pouch Uncle Bens Mexican-style rice

lime,zested and juiced

coriander leaves,chopped

avocado,stoned and sliced

lime

Heat the oven to 200C/180C fan/gas 6. Rub the sweet potato wedges with 1 tbsp oil, season and bake for 20 mins, or until tender but slightly crisp at the edges. Cover to keep warm.

Meanwhile, heat the remaining oil in a frying pan, then briefly fry the garlic and most of the onion. Add the chicken and fry for another 7-10 mins, or until the chicken is cooked through. Add the vinegar, honey and black beans and stir to combine, then cook for 2 mins. Add the rice from the pouch, breaking it up as you stir, and warm everything through for 5 mins.

Divide the rice mixture between two shallow bowls. Combine the tomato, remaining onion, the lime juice and zest and the coriander. Arrange half of the avocado over each bowl along with half of the sweet potato wedges. Spoon on some of the salsa and top with some tortilla strips. Serve with hot sauce and lime wedges, if you like.

Want to use up the cans cluttering up your cupboards? This satisfying veggie chickpea curry is made in four easy steps and counts as three of your five-a-day

Tomato & chickpea curry

onions,finely sliced

garlic cloves,crushed

tsp garam masala

turmeric

plum tomatoes

tomatoes,quartered

½ small pack coriander,roughly chopped

basmati rice,to serve

Heat 1 tbsp olive oil in a large pan and add 2 finely sliced onions. Cook until softened, about 10 mins.

Add 2 crushed garlic cloves, 1 tsp garam masala, 1 tsp turmeric and 1 tsp ground coriander, then stir to combine. Cook for 1-2 mins, then pour in a 400g can of plum tomatoes, break up with a wooden spoon and simmer for 10 mins.

Pour in a 400ml can of coconut milk and season. Bring to the boil and simmer for a further 10-15 mins until the sauce has thickened.

Tip in a drained and rinsed 400g can of chickpeas and 2 quartered large tomatoes, and warm through. Scatter over roughly chopped coriander from ½ small pack and serve with fluffy rice.

Serve this warming bowl of spicy, nourishing chicken noodle soup whenever you fancy some comfort food. You can make the base a day or two before serving

Satay chicken noodle soup with squash

pumpkin

chicken thighs

garlic cloves, crushed, garlic purée

thumb-sized piece of ginger, crushed or 1 tbsp ginger purée

chicken stock cubeor 1 tbsp concentrated liquid stock

tbsp light soy sauce

tbsp peanut butter, smooth

sugar

tbsp fish sauce

rice noodles

spring onions, chopped

coriander leaves

beansprouts

salted, roasted peanuts, chopped

chilli oil, to serve (optional)

Heat oven to 180C/160C fan/gas 4. Toss the squash with 1 tbsp oil and some seasoning on a <a href="https://www.bbcgoodfood.com/content/kimberley-wilsons-top-5-baking-trays">baking tray</a>, arrange in a single layer and roast for 35-40 mins, or until soft and starting to caramelise around the edges. Meanwhile, heat the remaining oil in a deep pan or <a href="https://www.bbcgoodfood.com/review/test-best-casserole-dishes">casserole dish</a>. Season the chicken, then cook until browned all over. Add the garlic and ginger, stirring for a min or 2, then add the stock, coconut milk, whole chillies, soy and 250ml water. Bring to a gentle simmer, cover with a lid and poach the chicken for 20 mins.

Remove the chicken, shred the meat with forks and return to the soup, discarding the bones. Spoon 2-3 tbsp of the soup into a bowl with the peanut butter and mix until smooth. Add to the soup with the juice of 1 lime, the sugar and the fish sauce. Check the seasoning, adding more lime, sugar, soy or fish sauce if you want to. Keep the soup warm while you cook the noodles following pack instructions.

Drain the noodles and add a handful to each bowl. Pour over the soup and top with the squash, spring onions, coriander, beansprouts, peanuts, chilli oil and sliced chilli (if using). Serve with extra lime wedges.

Give classic stew a veggie twist with creamy sauce and cheesy dumplings. Make it in the slow cooker and be rewarded with a hearty meal at the end of the day

Slow cooker vegetable stew with cheddar dumplings

baby carrots, scrubbed, trimmed and halved if large

leeks,

garlic cloves, crushed

tbsp plain flour

vegetable stock

courgettes,

bay leaf

thyme, rosemary or tarragon sprigs

fraîche

tbsp wholegrain mustard

broad beansor peas

spinach

self-raising flour

vegetarian suetor cold butter, grated

mature cheddar

½ small bunch of parsley, finely chopped

Set the <a href="https://www.bbcgoodfood.com/howto/guide/slow-cookers-and-how-use-them">slow cooker</a> to low. Heat 1 tbsp of the oil in a frying pan and fry the carrots for 5 mins until just golden, then tip into the slow cooker.&nbsp;

Heat the remaining oil in the pan and fry the leeks with a pinch of salt for 5 mins until soft. Add the garlic and stir in the flour. Gradually add the stock, stirring, until the flour has dissolved and there are no lumps. Bring to the boil, then tip into the slow cooker. Add the courgettes, beans and herbs, topping up with water to cover the veg, if needed. Cover and cook for 4 hrs.

To make the dumplings, tip the flour into a bowl and stir in the suet or butter until evenly distributed. Add the cheese, parsley, &frac12; tsp cracked black pepper and a pinch of salt. Mix in 3-4 tbsp cold water with your hands to make a soft, slightly sticky dough (add a little more water if needed). Divide into six and roll into balls.

Add the crème fraîche, mustard, broad beans or peas and spinach to the slow cooker and turn it to high. Arrange the dumplings over the stew, cover and cook for 1-2 hrs more until firm and doubled in size. Scatter with parsley and serve. Will keep for up to three days in the fridge or in the freezer for up to three months.

Cook our healthy veggie curry using dried mushrooms, spices and butternut squash. It contains three of your 5-a-day along with calcium, iron and fibre

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