10-THE FIBRE

Either of these sides, combined with the stew, will net you the 10g of fibre you need to stay full until your next 30/10 meal.

GARLICKY CHARRED ENDIVE

In a large pan over medium high, add two heads of torn endive, which boosts bone health. Cook for three minutes. Push to the side of the pan. Add two tablespoons of oil and a clove of garlic. Fry until golden. Add 240ml of white wine and evaporate. Add 200ml of chicken stock and cook until nearly evaporated, about five minutes. Serve with grated Parmesan. Feeds four. Nutrition per serving: 196kcal, 7g protein, 13g carbs (8g fibre), 10g fat

CARROTS WITH YOGURT SAUCE

Preheat your oven to 190°C. In a pan over medium high, add a tablespoon of vegetable oil and butter, 450g of carrots and a pinch of salt. Sauté, then oven-roast for six minutes. Mix 245g of Greek yogurt with some lemon juice. Pulse a handful each of dates and pistachios, 2g of dill and 7g of mint. Blend, adding three glugs of olive oil. Combine it all on a plate. Feeds four. Nutrition per serving: 458kcal, 9g protein, 35g carbs (7g fibre), 33g fat