Revamp Your Veg

This is where most meal prep falls short. Cucumber slices and carrot batons might make you feel virtuous, but an unsatisfying lunch will only set you up for mid-afternoon snacking. Many vegetables are made more nutritious by cooking – and doing so will extend their shelf life, too

Extra Sizzle

Rapeseed, sesame and olive oils are all good options for sautéing, though extravirgin olive oil has a lower smoke point (save that for your dressings). Heat a large pan on medium-high. Add a dash of oil, then the veg, and season. Toss well and then cook until tender.

Peppers 6min Green beans 5min Cherry tomatoes 4min Mushrooms 11min

Roast to Your Health

On a baking tray, toss your veg with oil and season with salt and pepper. Throw in a few garlic cloves, too. Roast at 200°C until golden brown. Applying heat to veg makes it easier for your body to absorb nutrients such as beta-carotene and certain minerals.

Broccoli florets 20min Asparagus 15min Mushrooms 25min Cauliflower 20min Peppers 15min Cherry tomatoes 15min

Blanch Out

Boiling vegetables causes nutrients to bleed into the water. Blanching preserves them – as well as keeping the veg crisp. Bring a pot of water to the boil with a pinch of salt. Throw your veg in and cook until just tender, then immediately transfer to ice water. Drain and pat dry.

Broccoli florets 4min Asparagus 4min Cauliflower florets 5min Green beans 5min