Feel good food
Delicious meals to strengthen your bones
Gado gado
Tofu is a good for those on dairy-free diets.
Serves 6 • Ready in 40 mins
500g sweet potatoes, cubed
1 courgette, cubed
1 red pepper, deseeded and chopped
1 cauliflower, cut into florets
2 garlic cloves, crushed
4tbsp olive oil
200g green beans
200g marinated tofu
1 small bunch coriander, chopped
60g salted peanuts, chopped, to serve Lime wedges, to serve
For the peanut dressing:
1tbsp sunflower oil
1 red onion, chopped
4 garlic cloves, chopped
1 red chilli, deseeded and chopped 1tsp tamari or soy sauce
4 lime leaves, chopped
250ml coconut cream
225g jar crunchy peanut butter
1 Heat the oven to 200C/Gas 6. Spread the sweet potatoes, courgette and red pepper out in a roasting tin. Spread the cauliflower out in another tin. Sprinkle the garlic over the veg and drizzle with oil. Roast for 25 mins, then cool.
2 To make the peanut dressing, heat the oil in a pan and fry the red onion for a few mins, to soften. Add the garlic and chilli. Cook for 1 min, then add the rest of the dressing ingredients and 150ml boiling water. Stir until smooth. Cool.
3 Cook the green beans with 2tbsp water on High in the microwave for 3 mins. Drain and rinse under cold water, to cool quickly.
4 Divide the dressing between 6 bowls. Spoon on the cooled roasted veg, beans and tofu. Sprinkle with coriander and peanuts. Serve with lime wedges.
Per serving: 715 cals, 49g fat, 15g sat fat, 36g carbs
Sardines with avocado salsa
This fish, eaten bones and all, is an excellent source of calcium. Serves 2 • Ready in 15 mins
110g can sardines in oil
4 slices sourdough bread
For the salsa:
1 ripe avocado
½ small red onion, finely chopped
4 tomatoes, deseeded and chopped
½ red chilli, deseeded and chopped
Juice ½ lime
1tbsp fresh coriander, chopped
1 Make the salsa first, peel the avocado and remove the stone. Dice the flesh and place in a bowl with the red onion, tomatoes, red chilli, lime juice and coriander. Season to taste.
2 Drain the sardines and break them up a little using a fork. Toast the sourdough bread, then place the sardines on top and serve topped with the salsa.
Per serving: 517 cals, 23g fat,
5g sat fat, 51g carbs
Smoked haddock rarebit
Adding beer and mustard to this cheesy bake gives it a tangy, spicy kick. Serves 6 • Ready in 20 mins
750g smoked haddock fillets
250ml semi-skimmed milk
500g mature Cheddar cheese, grated
3tsp Worcestershire sauce
3tsp dried mustard powder
2tbsp beer or Guinness
4 large tomatoes, sliced
1 Put the haddock and milk in a pan and bring to a boil, then reduce to a simmer for 4-5 mins, until the haddock is cooked. Remove the haddock, take off any skin and set aside. When cool enough to handle, pull into large chunks.
2 Mix together the grated cheese, Worcestershire sauce, mustard powder and beer or Guinness.
3 Put the haddock into a large baking dish and top with the cheesy rarebit mix and sliced tomatoes. Cook under a hot grill for 10-15 mins or until browned and bubbling.
Per serving: 514 cals, 32g fat,
19g sat fats, 6g carbs
Veggie carbonara
A deliciously rich and satisfying dish.
Serves 4 • Ready in 25 mins
200g vitamin-D enriched chestnut mushrooms
1 garlic clove
2tbsp olive oil
3 medium eggs and 2 egg yolks
45g vegetarian smoked cheese, finely grated
45g vegetarian Pecorino, finely grated, plus extra to serve
300g fresh tagliatelle
Fresh thyme, to serve
1 Dry-fry the mushrooms in a pan for 7-8 mins, to release all their water. Crush the garlic with the back of your hand. Add to the pan with the oil and a generous amount of freshly ground black pepper. Allow the garlic to fry and flavour the oil for 2-3 mins before discarding.
2 In a bowl, whisk the eggs, egg yolks and the grated cheeses together, then set aside. The egg-and-cheese mix may curdle when combined, but don’t worry about it.
3 Meanwhile, in a pan of boiling salted water, cook the pasta for 2 mins until al dente. Reserving some of the cooking liquid, drain the pasta, then add it to the frying pan and toss to coat all over in the oil and mushrooms.
4 Working quickly, pour in the egg-and-cheese mixture and toss together, adding a little of the reserved pasta water. Toss until the mixture emulsifies and becomes creamy and silky. Grate over more Pecorino and sprinkle with thyme.
Per serving: 517 cals, 23g fat,
5g sat fat, 51g carbs