Helping you to eat well

All our recipes are analysed by a nutritional therapist on a per-serving basis. Each recipe analysis includes listed ingredients only, excluding optional extras such as seasoning and serving suggestions.

Simple changes can make a recipe healthier – such as removing chicken skin after cooking, or using a low-salt stock. If you serve the portion size suggested, you can work out how each recipe fits into your day-to-day diet by comparing the figures with the Reference Intake (RI). sugar and salt are maximum daily amounts.

A LITTLE EFFORT

Requiring a little more skill – such as making pastry.

MORE OF A CHALLENGE

Recipes aimed at more experienced cooks, who cook for pleasure and like a challenge.

Suitable for vegetarians. But always check labels on ingredients such as cheese, pesto and curry sauces, to ensure they are suitable. Not suitable for freezing Suitable for freezing. Unless otherwise stated, freeze for up to three months. Defrost thoroughly and heat until piping hot. salt, with 1.5g or less; and low in sugar, with 15g or less. HEART HEALTHY Low in saturated fat, with 5g or less per serving; low in salt, with 1.5g or less; and high in omega-3. LOW CAL 500 calories or less per main course; 150 calories or less for a dessert. 2OF5 ADAY The number of portions of fruit and/or veg contained in a serving.

CALCIUM FOLATE FIBRE VIT C IRON

OMEGA-3

Indicating recipes that are good sources of vitamins or nutrients. GLUTEN FREE This indicates a recipe that is free from gluten, but excludes any serving suggestions. For more information on gluten-free cooking, visit coeliac.org.uk.

• We regret that we are unable to answer medical/ nutritional queries. • For thousands more of our tested recipes, plus ‘how to’ cookery videos and healthy eating advice from the experts, visit bbcgoodfood.com.