Lentil salad with tahini dressing

Lentil salad with tahini dressing

Ginger and lemon zest add some zing to this dish. Ginger helps relieve swelling and joint pain, while pumpkin seeds add crunch and provide zinc for healthy skin.

SERVES 4 PREP 15 mins COOK 20 mins EASY V

2 tbsp cold-pressed rapeseed oil 320g sweet potatoes, cut into

small dice

2 large carrots (around 320g),

cut into matchsticks

2 large courgettes (around 375g),

cut into chunks

2 medium red onions, halved

and sliced

1 tsp cumin seeds

2 tbsp inely chopped ginger

2 tbsp pumpkin seeds

2 x 390g cans green lentils, drained 2 tsp vegetable bouillon powder 1 lemon, zested handful of mint and parsley,

roughly chopped

21/2-3 tbsp tahini

1 garlic clove, inely grated

2 x 120g pot bio yogurt pinch of smoked paprika (optional) 1 Heat the oil in a large non-stick wok or frying pan. Tip in the sweet potatoes and fry for 5 mins, stirring, until starting to soften. (If browning too quickly, cover with a lid.) Add the carrots, courgettes, onions, cumin and ginger. Cook over a high heat, stirring frequently, until the veg is tender but retains some bite. Stir in the seeds towards the end to cook for a couple of minutes. Remove from the heat, then stir in the lentils, bouillon powder, lemon zest, mint and parsley.

2 Mix the tahini, garlic, yogurt and 1 tbsp water together to make a dressing. Spoon the lentil salad into bowls or containers and top with the dressing and paprika, if using. Serve straightaway or keep in the fridge for up to two days. GOOD TO KNOW healthy • low cal • calcium • folate • ibre • vit c • iron • 4 of 5-a-day • gluten free

PER SERVING 460 kcals • fat 21g • saturates 4g • carbs 42g • sugars 23g • ibre 12g • protein 18g • salt 0.4g

Herby fish fingers with Chinese-style rice

This dish is great for using up ingredients from the week, and as it supplies a good balance of carbs and protein, it makes the ideal choice after exercising.

SERVES 2 PREP 10 mins COOK 35 mins EASY

100g brown basmati rice

160g frozen peas

50g French beans, cut into pieces

about 1 cm

3 spring onions, inely chopped tsp dried chilli lakes large handful of coriander,

roughly chopped

2 tsp tamari few drops of sesame oil

1 tbsp cold-pressed rapeseed oil 2 large eggs

280g pack of 2 skinless cod loins,

cut into 8 chunky strips (4 per loin) 1 Boil the rice in a pan of water for 25 mins, adding the peas and beans for the last 6 mins. Drain, then tip back into the pan and stir in the spring onions, chilli flakes, all but 1 tbsp chopped coriander, the tamari and sesame oil. Cover.

2 Meanwhile, heat the rapeseed oil in a large non-stick pan. Beat the eggs in a bowl with the remaining coriander. Dip the fish strips in the egg, then fry in the oil for a couple of minutes on each side until golden. Remove from the pan and tip in the rice with any remaining egg and give it a quick stir. Serve the Chinese-style rice in bowls with the fish on top. GOOD TO KNOW healthy • low cal • folate • ibre • iron • 1 of 5-a-day • gluten free

PER SERVING 487 kcals • fat 14g • saturates 2g • carbs 47g • sugars 7g • ibre 7g • protein 40g • salt 1.1g