Banana & Olive Oil Wholemeal Pancakes
Thick wholemeal pancakes made with mashed banana and olive oil instead of butter, served with warmed berries, toasted walnuts and maple syrup.
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Psoriasis
Free 7-Day Psoriasis Meal Plan
Everyday Mediterranean-style cooking, which has promising early evidence in psoriasis and is good eating in its own right. Food like this sits alongside the care your clinician gives you rather than replacing any of it.
Cottage Cheese, Tomato & Olive Pita Plate
A no-cook breakfast plate of cottage cheese, cherry tomatoes, cucumber, olives and walnuts with warm wholegrain pita.
Creamy Polenta Breakfast Bowl with Peaches
Soft milk-cooked polenta finished with butter and served warm with drained tinned peaches, toasted almonds and cinnamon.
Ricotta, Pear & Walnut Toast
Wholegrain toast spread with ricotta and topped with sliced pear, toasted walnuts, cinnamon and a thread of honey.
Semolina Porridge with Apricot & Almond
A smooth semolina porridge cooked in milk with cinnamon and a knob of butter, spooned over chopped dried apricots and toasted almonds.
Shakshuka-Style Eggs with Capsicum
Eggs poached in a cumin-and-paprika tomato sauce with red capsicum and onion, scooped up with wholegrain bread.
Zucchini, Mint & Feta Frittata
A pan-cooked frittata of grated zucchini, softened leek, feta and fresh mint, cut into wedges with bread on the side.
Eggplant, Tomato & Mozzarella Bake
Roasted eggplant layered with garlicky passata, basil and mozzarella, baked until bubbling and served with bread.
Lemony Pea, Mint & Ricotta Pasta Salad
Short pasta tossed with sweet green peas, ricotta, fresh mint and lemon, eaten warm or at room temperature.
Minestrone with Macaroni & Cannellini Beans
A soft-cooked vegetable soup with cannellini beans and small pasta, finished with basil and grated parmesan.
Red Lentil, Carrot & Cumin Soup
A thick soup of red lentils and carrot spiced with cumin and coriander, sharpened with lemon and served with bread.
Roasted Cauliflower & Couscous Bowl with Tahini
Cumin-roasted cauliflower over wholemeal couscous with a lemon-tahini dressing, parsley and toasted almonds.
Salmon & Potato Salad with Dill Yoghurt
Warm new potatoes and flaked roast salmon tossed with cucumber, capers and a lemony dill yoghurt dressing.
Warm Barley, Mushroom & Leek Bowl
Chewy pearl barley tossed with browned mushrooms, soft leek, thyme and lemon, finished with toasted walnuts and shaved parmesan.
Baked Stuffed Capsicums with Beef, Rice & Herbs
Whole capsicums filled with beef mince, rice, tomato, parsley and mint, baked covered until soft and sweet, served with thick yoghurt.
Baked White Fish with Tomato, Olive & Caper Sauce
White fish fillets baked in a punchy tomato sauce with olives and capers, over roast potatoes, with bread for the sauce.
Greek-Style Baked Beans with Tomato & Dill
Cannellini beans baked in a generous olive oil and tomato sauce with dill and crumbled feta, served with bread.
Prawn, Tomato & Feta Orzo Bake
Orzo baked in a tomato and oregano broth with prawns folded through at the end and feta crumbled over.
Spiced Lamb & Apricot Tagine with Couscous
Diced lamb braised slowly with carrot, dried apricots and warm spices, spooned over wholemeal couscous with almonds.
Turkey, Mushroom & Tomato Ragu with Pasta
A slow-simmered ragu of turkey mince, mushrooms and soffritto vegetables tossed through pasta with parmesan.
Zucchini, Pea & Lemon Risotto
A stirred risotto of arborio rice with soft leek, zucchini and green peas, finished with lemon and parmesan.
Jaw-friendly cooking
Free 7-Day Jaw-Friendly Meal Plan
Real meals made mechanically easier to eat when chewing hurts. That is a texture and eating-mechanics job rather than swallowing (dysphagia) guidance, and it is not a treatment for TMD itself.
Creamed Rice with Warm Berry Compote
Short-grain rice simmered slowly in milk until the grains swell and collapse into a loose pudding enriched with butter, rippled with a warm berry compote.
Mango, Banana & Oat Breakfast Smoothie
Mango, banana, yoghurt and softened oats blended to a thick, drinkable breakfast with nothing left to chew.
Poached Eggs on Silky Potato & Leek Purée
Potato and leek cooked until they give with no resistance and beaten to a loose purée, with poached eggs broken over the top.
Silken Tofu Scramble with Capsicum & Smoked Paprika
Silken tofu folded into a slow-cooked capsicum, onion and tomato base so it breaks into soft damp curds, with warm bread to mop the pan.
Soufflé Omelette with Cheddar & Slow-Cooked Tomato
Whisked eggs cooked slowly and covered so the omelette stays foam-light and damp, folded around melting cheddar over jammy slow-cooked tomatoes.
Warm Milk Couscous with Apricot Purée
Couscous steamed soft in hot cinnamon milk, spooned over a smooth stewed-apricot purée with a spoonful of yoghurt.
White Bean Purée with Slow-Roasted Tomatoes
Canned white beans blended with garlic oil, tahini and lemon into a warm, loose purée, spread on soft bread under tomatoes roasted until they burst.
Braised Zucchini, Tomato & Feta Couscous
Zucchini braised in olive oil until it slumps, forked through soft couscous with burst tomatoes, basil and crumbled feta.
Cauliflower Cheese with Crushed Potato
Cauliflower boiled until it falls apart, folded into cheddar sauce over buttery crushed potato, with roasted cherry tomatoes for sharpness.
Crushed Chickpea, Spinach & Tomato Stew
Chickpeas crushed into a cumin and tomato base with wilted spinach and a spoon of yoghurt, scooped up with warm soft pita.
Lemony Chicken, Leek & Rice Soup
Chicken poached until it shreds, in a rice broth thickened off the heat with beaten egg and lemon into a velvety soup.
Roasted Capsicum & Tomato Soup with Cheese Bread
Capsicum roasted until soft and blended with tomato into a smooth red soup, with cheddar melted onto soft bread for dipping.
Steamed Egg Custard with White Fish & Peas
A savoury steamed egg custard set just firm enough to hold a spoon, with soft flakes of white fish, peas and grated carrot through it, and rice alongside.
Tuna, Pea & Macaroni Mornay
Macaroni cooked well past al dente and folded into a loose cheddar sauce with tuna and peas, soft enough to eat with a spoon.
Baked Ricotta & Spinach Pasta Shells
Large pasta shells filled with ricotta and spinach and baked under tomato sauce and mozzarella until the pasta gives to the side of a fork.
Beef & Eggplant Bake with Béchamel
Roasted eggplant layered with cinnamon-spiced beef under a thick milk sauce and baked until the whole dish cuts with the edge of a spoon.
Braised Chicken with Capsicum over Couscous
Chicken thighs braised with capsicum and tomato until they shred under a fork, spooned with all their sauce over soft couscous, with yoghurt.
Chicken & Mushroom Stroganoff with Soft Rice
Chicken thigh simmered small with finely chopped mushrooms in a smoky paprika and yoghurt sauce, over buttery soft rice.
Mild Lamb & Pea Curry with Basmati
Diced lamb braised slowly in a mild spiced tomato sauce until it falls apart, finished with yoghurt and peas over soft basmati.
Sweetcorn, Potato & White Fish Chowder
A blended sweetcorn and potato chowder with large soft flakes of white fish folded through at the end, with soft bread alongside.
Turkey, Pumpkin & Pea Keema with Rice
Turkey mince cooked down fine in a mildly spiced tomato base, thickened with pumpkin purée and peas, over soft rice with yoghurt.
Gastroparesis
Free 7-Day Gastroparesis Meal Plan
Meals built soft and small-particle, which is the dietary lever a recipe can genuinely control and one current guidance supports. Portion size is yours to set: these are written at an ordinary serving and divide in two if you are eating smaller and more often. Diagnosing, curing or treating gastroparesis is not something food does. If eating is not going in, if you are dehydrated or losing weight without meaning to, that needs a clinician rather than a different recipe.
Baked Cheese and Tomato Bread Pudding
Torn white bread soaked in a cheese and tomato custard and baked until it just sets, closer to a savoury pudding than to anything with a crust on it.
Chilled Vanilla Milk Pudding with Apricot Purée
A cornflour-set milk pudding, enriched with butter and milk powder and chilled until it just holds the shape of a spoon, with dried apricots stewed and blended smooth over the top.
Creamed Eggs on Soft White Toast
Soft-boiled eggs chopped small and folded through a thin milk sauce, spooned over trimmed white toast and left a minute to soak in.
Peach and Vanilla Drinking Breakfast
Tinned peaches, Greek yoghurt and full-cream milk blended thin enough to drink, with milk powder stirred in first so the glass carries protein and energy rather than only sweetness.
Rice Congee with Soft Egg and Ginger
White rice simmered slowly in a little over three times its weight in liquid until the grains burst and dissolve, with beaten egg poured in at the end so it sets in fine threads.
Smooth Oat and Banana Porridge with Milk
Rolled oats simmered well past the usual point and then blended with ripe banana, milk powder and a knob of butter into a pourable porridge with no grain left in it.
Whipped Cottage Cheese with Butter-Poached Pear
A whole tub of cottage cheese blitzed until the curd disappears and it turns to pourable cream, under pear poached soft and finished in a buttery honey syrup.
Chicken and Sweetcorn Velvet Soup
Poached chicken chopped to a fine mince in a broth thickened with sweetcorn blended and pushed through a sieve, so the corn gives its flavour without its hulls.
Silky Cauliflower Soup with Parmesan
Cauliflower simmered with potato and leek until it crushes without resistance, blended smooth and enriched with butter, milk powder and Parmesan, with buttered toast fingers to go alongside.
Smooth Mushroom Soup with Cheese Toast
Mushrooms cooked down hard with leek and thyme, thickened with potato and milk powder rather than cream, and served with a small round of soft cheese toast to dip and soften.
Soft Noodles with Fine Chicken, Peas and Ginger
Fine wheat noodles boiled soft and cut short, folded through chicken mince broken right down in a glossy ginger and soy sauce with crushed peas.
Soft Pasta with Smooth Tomato Sauce and Whipped Ricotta
Small pasta cooked well past al dente in a tomato sauce blended and sieved until it pours, with the rest of the ricotta tub whipped loose and spooned over.
Softly Mashed Egg and Potato Salad with Yoghurt and Chives
Potatoes boiled to collapsing and crushed with yoghurt, olive oil and lemon, with finely chopped soft-boiled egg folded through and the whole thing served warm.
Whipped White Fish and Ricotta Pâté with Soft Toast
White fish poached in water and whipped with ricotta, yoghurt and lemon into a smooth cold pâté, with buttered toast fingers and peeled cucumber alongside.
Baked Semolina Gnocchi with Parmesan and Creamed Leeks
Semolina cooked stiff in milk, set, cut into discs and baked with Parmesan, served on leeks softened right down and blended into a smooth cream.
Braised Silken Tofu with Fine Chicken in a Mild Tomato Sauce
A block of silken tofu slid into a mild tomato sauce thick with finely broken chicken mince, spooned over rice cooked past the point of separate grains.
Cottage Pie with Fine Beef and Soft Potato Mash
Beef mince broken down to crumbs in a thickened gravy under a soft potato and cauliflower mash finished with cheddar, baked only until it is heated through rather than crusted.
Simmered Chicken and Egg over Soft Rice
Chicken simmered in a sweet-savoury broth with onion and set with beaten egg poured over the top, spooned onto rice cooked deliberately soft.
Soft Pasta with Roasted Capsicum Sauce and Fine Turkey
Capsicums roasted until the skins lift away, blended with milk into a sweet orange sauce, folded through turkey mince broken to crumbs and pasta cooked past al dente.
Steamed White Fish with Ginger and Chives on Soft Rice
Fish steamed until it falls into flakes, dressed with hot oil poured over shredded ginger and chives, with soft rice and zucchini cooked to giving point.
White Fish Baked on Creamed Spinach with Crushed Potato
Fish fillets baked on a bed of spinach chopped fine and folded into a Parmesan béchamel, with buttery crushed potato alongside.
Calcium oxalate kidney-stone prevention
Free 7-Day Kidney-Stone Prevention Meal Plan
Cooking around the things that genuinely lower the risk of stones returning — fluid, sodium, and keeping dietary calcium adequate rather than cutting it. Which matters most depends on your stone type and your metabolic results, so this belongs alongside your own medical and dietetic care.
Baked Ricotta with Cherry Tomatoes and Basil
A whole block of ricotta beaten with egg and baked until puffed and golden, with cherry tomatoes blistering alongside, toasted almonds and basil torn over.
Bircher Muesli with Apple, Almond and Yoghurt
Rolled oats soaked overnight in milk and yoghurt with coarsely grated apple, honey and chopped almonds stirred through in the morning.
Grilled Mushrooms and Melted Cheddar on Wholegrain Toast
Mushrooms cooked hard in olive oil and finished with butter, garlic, thyme and walnuts, piled on wholegrain toast under grated cheddar and grilled until it melts.
Milk-Poached Fish Kedgeree with Soft-Boiled Egg
White fish poached in milk and flaked through curried basmati with peas, parsley and lemon, with a halved soft-boiled egg on top.
Pearl Barley Porridge with Milk, Pear and Honey
Pearl barley simmered slowly in milk until the grains split and thicken, stirred with grated pear, honey, cinnamon and toasted almonds.
Poached Eggs on Garlicky Yoghurt with Paprika Butter
Poached eggs set on a pool of garlic, lemon and tahini yoghurt, finished with smoked paprika butter and mint, with toast for mopping.
Wholemeal French Toast with Cinnamon Milk and Berries
Slices of wholegrain bread soaked in cinnamon-vanilla egg and milk, fried in butter and served with warm berries, toasted almonds and a spoonful of thick yoghurt.
Baked Potatoes with Cottage Cheese, Corn and Chives
Potatoes baked until the skins crackle, split and filled with cottage cheese, buttery corn, grated cheddar and chives.
Broccoli and Cheddar Soup
Broccoli, onion and potato simmered until soft, blended smooth with milk and finished with grated cheddar melted in off the heat.
Chicken, Cucumber and Yoghurt Wraps with Grated Carrot
Cumin and paprika chicken sliced into wholemeal wraps with a lemony mint tahini yoghurt, grated carrot and cucumber.
Sardines on Toast with Lemon, Parsley and Tomato Salad
Tinned sardines crushed onto thick wholegrain toast with lemon and parsley, with a sharp cherry tomato and cucumber salad beside them.
Spiced Rice and Red Lentil Kitchari with Cucumber Yoghurt
Basmati and red lentils cooked down together with ginger, cumin and coriander into a soft savoury porridge, served with cool cucumber yoghurt.
Sweetcorn and Ricotta Fritters with Tomato and Chive Salsa
Corn kernels bound with ricotta, egg and wholemeal flour, fried into soft-centred fritters and served with a chopped tomato and chive salsa.
Tomato and Bread Salad with Torn Mozzarella and Basil
Ripe cherry tomatoes salted until they weep, tossed with torn day-old bread, cucumber, olive oil and vinegar, with mozzarella, toasted almonds and basil over the top.
Fish Pie with Milk Sauce and Potato Crust
White fish and peas folded into a leek and dill milk sauce under a mashed potato crust, baked until the top is ridged and brown.
Ginger and Sesame Beef Stir-Fry with Cabbage and Rice
Lean beef strips seared hard and tossed with cabbage, capsicum and carrot in a ginger, garlic and sesame sauce, with toasted almonds and rice.
Kale and Spinach Dhal with Yoghurt and Basmati Rice
Red lentils cooked down with onion, ginger and warm spices, wilted with kale and baby spinach and finished with lemon and a spoonful of yoghurt, over basmati.
Lamb Souvlaki with Tzatziki and Warm Pita
Lamb marinated in lemon, oregano and garlic, grilled on skewers and served with cucumber tzatziki, a tomato and red onion salad and torn warm pita.
Lemon and Oregano Chicken Traybake with Tahini Yoghurt
Chicken thighs roasted on a single tray with potatoes, capsicum and red onion in lemon and oregano, served with a lemony tahini yoghurt.
Mushroom and White Bean Stew with Soft Milk Polenta
Mushrooms browned hard and stewed with cannellini beans, tomato and thyme, spooned over polenta cooked loose in milk with butter and parmesan.
Turkey, Corn and Capsicum Enchilada Bake
Spiced turkey mince with capsicum and sweetcorn layered between corn tortillas and tomato sauce, baked under cheddar and finished with yoghurt and lime.
Coeliac disease and gluten-free cooking
Free 7-Day Gluten-Free Meal Plan for Coeliac Disease
Cooking for a diagnosed coeliac diet, where getting gluten out is the treatment and the rest is making that easy to live with. Diagnosis, testing and follow-up stay with your own team, and no recipe can vouch for your kitchen or a manufacturer’s production line.
Besan Omelette with Spinach and Tomato
A chickpea-flour omelette that needs no eggs to hold together, with spinach wilted into the batter and tomatoes on top. Higher in protein and fibre than most gluten-free breakfasts.
Buckwheat Pancakes with Yoghurt and Berries
Nutty buckwheat pancakes made without any gluten-containing flour, cooked in a lightly buttered pan and served with yoghurt and a berry compote made while the batter rests.
Creamy Polenta with Peaches and Yoghurt
Fine polenta whisked into hot milk until it thickens to a soft spoonable porridge, with tinned peaches warmed through and yoghurt stirred in at the table.
Quinoa Porridge with Banana and Cinnamon
Quinoa simmered in milk until the grains uncurl and go creamy, sweetened with banana mashed straight into the pot so it thickens the whole thing rather than sitting on top.
Rice Pudding with Apricots and Almonds
Short-grain rice cooked slowly in milk with dried apricots softening into it, finished with toasted almonds. Made the night before if the morning is short.
Scrambled Eggs with Tomatoes on Gluten-Free Toast
Soft scrambled eggs with tomatoes cooked down to a jammy spoonful, on gluten-free toast that has been toasted properly rather than warmed.
Yoghurt with Berries, Walnuts and Honey
No cooking at all. Thick yoghurt, berries warmed just enough to release their juice, walnuts and honey — the breakfast for the morning when nothing else is happening.
Buckwheat Bowl with Roast Eggplant and Feta
Buckwheat groats cooked like rice and folded through eggplant and zucchini roasted until properly soft, with feta and parsley.
Chicken and Salad Corn Tortilla Wraps
Corn tortillas warmed until they are pliable, filled with poached chicken, crunchy salad and a lemon-yoghurt dressing.
Potato, Egg and Caper Salad
Warm potatoes dressed while they are still steaming so they drink up the dressing, with soft-boiled eggs, capers and a lot of dill.
Quinoa, Chickpea and Roast Capsicum Salad
Quinoa cooked and cooled, tossed with chickpeas, capsicum roasted until the edges catch, and enough lemon and parsley to stop it tasting worthy.
Red Lentil, Carrot and Celery Soup
Red lentils cooked down with carrot and celery until they collapse into a thick soup that needs no blending, with cumin and lemon.
Rice Salad with Salmon, Cucumber and Dill
Cold rice salad with roast salmon flaked through it, cucumber for crunch and a dill-yoghurt dressing loosened with lemon.
Tuna, White Bean and Parsley Salad
Store-cupboard lunch that takes as long as opening two tins. White beans crushed slightly so they hold the dressing, tuna in large flakes, and a lot of parsley.
Baked White Fish with Crushed Potato and Broccoli
White fish baked on a tray with lemon while potatoes boil and get crushed with olive oil, and broccoli goes in the same pan for the last few minutes.
Beef and Capsicum Stir-Fry with Rice
A stir-fry built on ginger, garlic and lime rather than soy sauce, because most soy sauce is brewed with wheat and this one needs no substitute to taste like something.
Chicken and Vegetable Rice Pilaf
Everything cooked in one pan: chicken browned first, then rice toasted in the same fat and simmered with stock until the grains stand separate.
Lamb and Chickpea Tagine with Quinoa
Diced lamb braised slowly with chickpeas, apricots and warm spices until it pulls apart, served over quinoa.
Soft Polenta with Mushroom and Tomato Ragù
Mushrooms cooked down until they have given up their water and browned, simmered into a tomato ragù and spooned over soft polenta.
Turkey and Bean Chilli with Rice
Turkey mince browned properly and simmered with beans, tomatoes and smoked paprika until it thickens, over rice.
Zucchini, Potato and Feta Frittata
Potatoes softened in the pan first, then eggs poured over and finished under the grill. Good hot, better warm, fine cold the next day.
Reflux and GERD: food and meal timing
Free 7-Day Reflux-Aware Meal Plan
Everyday cooking that takes reflux seriously: your own triggers rather than a blanket banned list, and evenings that sit lighter before bed, which is what current guidance supports. It works alongside your treatment, and some symptoms need a doctor rather than a different dinner.
Baked Eggs with Potato and Cheddar
Potatoes softened in the pan, eggs cracked over and baked until just set, with a little cheddar. Filling without being heavy.
Banana and Oat Smoothie with Yoghurt
Blended oats, banana, yoghurt and milk. Drinkable, mild, and quick enough for a morning where sitting down to eat is not happening.
Oat Porridge with Banana and Almonds
Oats cooked properly soft in milk and water, with banana stirred through and almonds on top. A moderate bowl rather than a large one.
Scrambled Eggs with Spinach on Toast
Soft scrambled eggs with spinach wilted through them, on wholegrain toast. Cooked in butter rather than swimming in it.
Semolina Porridge with Apple
Fine semolina whisked into milk until it thickens in a couple of minutes, with apple softened in the pan alongside.
Wholegrain Toast with Ricotta and Pear
Ricotta spread thickly on wholegrain toast with sliced pear and a little honey. Five minutes, no pan.
Yoghurt with Oats, Pear and Honey
Oats soaked overnight in yoghurt and milk so they are soft by morning, with grated pear through them. Nothing to cook.
Baked Potato with Cottage Cheese and Chives
A properly baked potato, forked open and filled with cottage cheese rather than butter and cheese. Plain in the good way.
Chicken Rice Pilaf with Peas
Everything in one pan: chicken browned, rice toasted in the same fat, then simmered until the grains stand separate.
Omelette with Potato and Herbs
Potatoes softened first, eggs poured over and finished gently. Quick, mild, and the dinner for a night when nothing heavier appeals.
Poached Fish with Rice and Greens
White fish poached gently in stock, served over rice with spinach wilted into the poaching liquid.
Roast Salmon with Warm Potato and Dill
Roast salmon flaked over warm potatoes with a dill-yoghurt dressing instead of mayonnaise.
Tuna and White Bean Salad with Parsley
Tins and a lemon. Beans crushed a little so the dressing clings, tuna in large flakes, plenty of parsley.
Turkey and Vegetable Pasta
Turkey mince and finely chopped vegetables simmered into a light tomato sauce over pasta. Leaner than a beef ragu and quicker.
Baked Chicken with Couscous and Zucchini
Chicken thighs baked on top of zucchini so the juices run into it, with couscous steamed in the time it takes to rest the chicken.
Baked White Fish with Potato and Broccoli
White fish baked with lemon while potatoes boil and broccoli goes in for the last few minutes. One tray, one pan, and on the table in half an hour.
Beef and Barley Stew
Beef mince and barley cooked slowly in stock until the barley splits and thickens the whole pot. Substantial without being rich.
Chicken and Cucumber Wholegrain Wrap
Poached chicken, cucumber and grated carrot in a wholegrain wrap with a yoghurt dressing. Assembles in the time the chicken rests.
Chicken and Rice Soup with Carrot
A clear, mild soup with shredded chicken and rice cooked right in it, so the broth thickens slightly as it stands.
Lentil and Carrot Soup with Toast
Red lentils cooked until they collapse into a thick soup, with carrot and celery. Nothing sharp in it.
Pearl Barley and Roast Vegetable Salad
Barley cooked until it splits, tossed warm with roast carrot and zucchini so it takes up the dressing rather than sitting in it.
MASLD and everyday eating
Free 7-Day Diet-Quality Meal Plan for MASLD
Mediterranean-style everyday cooking with less added sugar and fewer sweetened drinks, which is where current MASLD guidance points. Whether your liver has changed is a clinical question: diagnosis, fibrosis staging and medicines stay with your team.
Barley Porridge with Pear and Walnuts
Pearl barley cooked slowly in milk until it splits and goes creamy, with grated pear through it and walnuts on top. A whole grain rather than a refined one, and it keeps you going.
Oat and Almond Porridge with Apple
Oats with ground almonds stirred in, which thickens the porridge and puts unsaturated fat and protein into a breakfast that usually has neither.
Quinoa Breakfast Bowl with Banana and Almonds
Quinoa cooked in milk until the grains uncurl, with banana mashed in and almonds on top.
Sardines on Wholegrain Toast with Lemon and Parsley
Tinned sardines crushed onto wholegrain toast with lemon, parsley and red onion. Oily fish for breakfast, which is less strange than it sounds and takes four minutes.
Wholegrain Toast with White Bean Mash and Tomato
Cannellini beans crushed with olive oil, garlic and lemon into a savoury spread, on wholegrain toast with tomatoes. Beans for breakfast is the good idea nobody expects.
Yoghurt with Berries, Almonds and Cinnamon
Thick yoghurt with warm berries and toasted almonds. Nothing added sweet except the fruit.
Zucchini, Tomato and Feta Frittata
Eggs with zucchini and tomato and a little feta, cooked slowly and finished under the grill. Good hot, better warm, fine cold the next day.
Barley and Mushroom Soup
Mushrooms browned properly and simmered with barley until the soup thickens on its own. No cream anywhere near it.
Chickpea and Spinach Stew
Chickpeas simmered with tomato, cumin and smoked paprika until the sauce thickens around them, with spinach folded in at the end.
Lentil and Roast Vegetable Salad with Feta
Lentils with roast capsicum, zucchini and red onion, dressed while warm with lemon and plenty of parsley.
Roast Eggplant and Chickpea Salad with Tahini
Eggplant roasted until properly soft with chickpeas crisping alongside, dressed with tahini thinned with lemon and water.
Salmon and Barley Bowl with Cucumber and Dill
Roast salmon flaked over barley with cucumber and a dill-yoghurt dressing.
Tuna, Quinoa and Cucumber Salad
Cold quinoa with tuna, cucumber, tomato and a lemon dressing. A lunchbox salad that does not go soggy.
White Bean and Roast Capsicum Salad with Almonds
No-added-salt beans with roast capsicum, red onion and toasted almonds, sharp with sherry vinegar.
Baked Salmon with Lentils and Greens
Salmon baked over lentils cooked with carrot and celery, so the juices run into them.
Baked White Fish with Crushed Potato, Broccoli and Almonds
Fish baked with lemon, potatoes crushed with olive oil rather than butter, and broccoli, with toasted almonds over the top.
Chicken and Chickpea Tray Bake with Lemon
Chicken thighs roasted over chickpeas and capsicum with lemon and oregano. One tray.
Chicken and Vegetable Barley Risotto
Barley cooked risotto-style so it releases its starch and thickens the pot, with chicken and plenty of vegetables.
Lentil Bolognese with Wholemeal Pasta
Lentils and finely chopped vegetables cooked down into a thick ragù. Wholemeal pasta rather than white, which changes the dish more than people expect.
Roast Vegetable and White Bean Bake
Vegetables roasted, then baked under a tomato sauce with white beans and a little feta.
White Fish with Tomato, Olives and Barley
Fish poached in a tomato and olive sauce over barley. The olives do the seasoning.
