healthy meal plans

<p>Soaking oats and seeds overnight makes them easier to digest, and the muesli will be extra creamy. Great for a quick breakfast straight from the fridge</p>

Bircher muesli with apple & banana

apple,

jumbo porridge oats

mixed seeds (such as sunflower, pumpkin, sesame and linseed)

mixed nuts (such

cinnamon

full-fat natural bio-yogurt

banana,

organic sultanas

<p>Put the grated apple in a bowl and add the oats, seeds, half the nuts and the cinnamon. Toss together well. Stir in the yogurt and 100ml cold water, cover and chill for several hours or overnight. Spoon the muesli into two bowls and top with the sliced banana, sultanas and remaining nuts.</p>

Naturally low in fat, this red pepper hummus also supplies vitamin C to help boost your defences. The crispbreads are protein and omega-3 rich, combining to make a healthy, nutritious snack

Red pepper hummus with crispbread snaps

tsp cold-pressed rapeseed oil

red pepper

garlic

tsp chilli flakes

can haricot beans

tbsp extra virgin olive oil

lemon juice

vegetable sticks,

wholemeal flour

tsp baking powder

tbsp mixed seeds (such as sunflower, pumpkin, sesame and linseed)

tbsp finely chopped fresh thyme leaves

full-fat natural bio yogurt

tsp extra virgin olive oil

To make the crispbread, heat oven to 190C/170C fan/gas 5. In a bowl, mix the flour with the baking powder, seeds and thyme. Add the yogurt and mix with your hands to make a soft dough.

Place a sheet of baking parchment on the work surface and sprinkle with a little flour. Flour a rolling pin and roll out the dough until around 3mm thick. You will need to turn and lift the dough, sprinkling with a little more flour as you roll so it doesn’t stick.

Transfer the baking parchment with the dough on to a baking tray, then prick all over with a fork. Brush lightly with the oil and bake for 20-25 mins until lightly browned and dry. The dough will continue to crisp as it cools. Once cold, break into chunky pieces and store in an airtight container for up to 1 week.

Meanwhile, heat the rapeseed oil in a small saucepan over a medium-high heat. Add the pepper, cover with a lid and fry for 10 mins or until softened and lightly browned in places. Remove the lid every few mins and stir, adding a splash of water if the pepper begins to stick. Add the garlic and chilli flakes, and cook for a few secs more, stirring. Leave to cool for 5 mins.

Tip the pepper, garlic and chilli into a food processor and add the haricot beans, olive oil, lemon juice and lots of ground black pepper. Blitz until smooth, then scoop into a bowl or two lidded containers and leave to cool. Serve with the crispbread snaps and vegetable sticks, for dipping, if you like.

Fed up with pasta salad? This gluten-free alternative is packed with lean protein from the chicken, and healthy, heart-friendly fats from the avocado

Peruvian chicken, avocado & quinoa salad

quinoa

frozen sweetcorn

cherry tomatoes

coriander

spring onions

lime

red chilli

avocado

skinless, cold, cooked roast chicken

Half-fill a medium pan with water and bring to the boil. Rinse the quinoa in a fine sieve, then add to the water, stir well and simmer for 12 mins or until just tender.

While the quinoa is cooking, put the sweetcorn in a dry frying pan over a medium-high heat. Cook for 5 mins, turning every now and then, until defrosted and lightly toasted. Set aside.

Rinse the cooked quinoa in a sieve under cold water, then press hard with a serving spoon to remove excess water.

Tip the quinoa into a bowl and toss with the olive oil, sweetcorn, tomatoes, coriander, spring onions, lime zest and chilli. Season well with black pepper.

Halve and stone the avocado. Scoop out the flesh with a large metal spoon, cut into slices and combine with the lime juice. Add the chicken pieces and avocado to the salad and toss gently together before serving.

This rich and comforting spicy lentil dish, topped with lightly curried vegetables, is delicious served with creamy yogurt and zesty lime

Sweet potato dhal with curried vegetables

tbsp cold-pressed rapeseed oil

onion

tbsp medium curry powder

dried split red lentils

sweet potatoes

lime lime

full-fat natural bio yoghurt

green beans

cauliflower

carrots

tsp medium curry powder

ripe tomatoes

green chilli

To make the dhal, heat the oil in a large non-stick pan and fry the onion over a low heat for 10 mins, stirring regularly, until softened and very lightly browned – add the garlic for the final min. Stir in the curry powder and cook for 30 secs more.

Add the lentils, 1 tsp flaked sea salt and 1 litre of water. Stir in the sweet potatoes and bring to the boil. Reduce the heat to a simmer and cook the lentils for 50 mins or until the dhal is thick, stirring regularly. Add a splash of water if the dhal thickens too much. Stir in the lime or lemon juice and season to taste.

While the dhal is cooking, make the curried vegetables. Half-fill a medium non-stick pan with water and bring to the boil. Add the beans, cauliflower and carrots, and return to the boil. Cook for 4 mins, then drain.

Return the pan to the heat and add the oil and onion. Cook over a medium-high heat for 3-4 mins or until the onion is lightly browned, stirring regularly. Add the garlic and cook for 1 min more until softened. Stir in the curry powder and cook for a few secs, stirring.

Add the tomatoes, green chilli according to taste and 200ml cold water. Cook for 5 mins or until the tomatoes are well softened, stirring regularly. Stir in the blanched vegetables and cook for 4-5 mins or until hot throughout. Season with black pepper.

Divide the dhal between four deep bowls and top with the curried vegetables. Serve with the yogurt, coriander and lime wedges for squeezing over.

Top 4 healthy meal plans recipes from across the web

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Bircher muesli with apple & banana

Red pepper hummus with crispbread s...

Peruvian chicken, avocado & quinoa ...

Sweet potato dhal with curried vege...

Top 4 healthy meal plans recipes from across the web

The most viewed healthy meal plans recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Bircher muesli with apple & banana

Red pepper hummus with crispbread s...

Peruvian chicken, avocado & quinoa ...

Sweet potato dhal with curried vege...

The most viewed healthy meal plans recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine