One-pot heroes
Bored of dry sandwiches? Batch-cook these easy, nutritious single-bowl recipes at the weekend and save a fortune on lunches during the week
A prawn-packed, south Asian-inspired bowl
Serves: 4. Takes: 1 hour. 559 calories, 21.5g saturated fat, 11.3g sugar
Ingredients:
∙ 2 red onions, chopped
∙ 2 carrots, diced ∙ 5 tbsp olive oil ∙ 2 peppers, diced ∙ 400g tinned bamboo shoots, drained ∙ 400ml coconut milk ∙ 2 tbsp curry powder ∙ 600ml veg stock ∙ 200g bean sprouts, diced ∙ Splash of soy sauce ∙ 500g prawns ∙ 1 head of broccoli, in florets ∙ Spring onion (garnish)
Sauté onions and carrots in the oil until tender. Add peppers, shoots, milk, curry powder and stock, boil, then simmer for 30 mins. As a garnish, fry sprouts until caramelised, then deglaze* with soy sauce. Add prawns and broccoli to the soup, and simmer for 10 mins. Season, bowl up and garnish with the sprouts and chopped onion.
Health hero: Coconut milk is loaded with lauric acid, which the body converts to an illness-preventing compound.
A stamina-enhancing beetroot borscht
Serves: 4. Takes: 50 minutes. 151 calories, 0.5g saturated fat, 16.5g sugar
Ingredients:
∙ 1 onion, diced ∙ 3 carrots, diced ∙ 400g beetroot, diced ∙ 1 tbsp olive oil ∙ 1 bay leaf ∙ Small bunch thyme
∙ 1 litre vegetable stock ∙ 400g white cabbage, chopped ∙ Handful of parsley, to garnish
Fry the onion, carrots and beetroot in the oil until the onions are transparent, then season and add the bay leaf, thyme and vegetable stock. Bring to the boil. Simmer for 30 minutes, then stir in the cabbage and garnish with parsley. Do not wear white while eating.
Health hero: Make this beet-based blend your goto pre-workout meal. Why? A study by the University of Exeter found that beetroot can enhance stamina and help you exercise for up to 16% longer.
A warming soup that packs a hearty punch
Serves: 4. Takes: 1 hour. 628 calories, 9.5g saturated fat, 10.4g sugar
Ingredients:
∙ 2 onions, sliced ∙ 2 carrots, chopped ∙ 1 stick of celery, chopped ∙ 5 tbsp olive oil ∙ 200ml white wine ∙ 1 bay leaf ∙ 4 potatoes, quartered ∙ 1.2 litres vegetable stock ∙ 100g bacon, chopped ∙ 1 leek, sliced ∙ 150ml whipping cream ∙ Cress, to garnish
Sauté the onion, carrots and celery in the oil until soft. Add the wine and reduce until the liquid is absorbed. Pop in the bay leaf, potatoes and stock. Bring to the boil and simmer for 20 minutes. Liquefy with a hand blender and season. Fry the bacon and leek until cooked. Add the cream and reduce. Serve, garnishing with cress.
Health hero: The alphalipoic acid that’s found in potatoes helps cells convert glucose into energy.
A rich, veggie-packed ratatouille
Serves: 4. Takes: 40 minutes. 471 calories, 1.5g saturated fat, 13.9g sugar
Ingredients:
∙ 1 onion, diced ∙ 2 peppers, diced ∙ 3 tbsp olive oil
∙ 1 courgette, diced ∙ 1½ aubergines, diced ∙ 400g chopped tomatoes ∙ 700ml veg stock ∙ 400g tin chickpeas ∙ Splash of white wine vinegar ∙ Handful of basil
Sauté the onion and the peppers in the oil until soft. Add the courgette and aubergine, and fry until tender. Stir in the tomatoes and stock, then bring to the boil. Simmer for 15 minutes. Toss the chickpeas with the vinegar and basil, then use to top each bowl of ratatouille.
Health hero: Let the purple stuff reign over your brain – studies show nasunin, the compound that gives aubergine skin its distinctive hue, helps to improve blood flow to the brain and protect cells from damage.