Tuna Asparagus & White Bean Salad

A nourishing spring salad, ready in minutes

• Cooking Time Prep 10 mins
  Cook 5 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  275

• Protein

  33g

• Carbs

  26g

• Fat

  5g

• Saturates

  1g

• Fibre

  8g

• Sugar

  6g

• Salt

  1.28g

Ingredients

• 1 large bunch asparagus
• 2 x 200g cans yellowfin tuna steaks in water, drained
• 2 x 400g cans cannellini beans in water, drained
• 1 red onion, very finely chopped
• 2 tbsp capers
• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• 2 tbsp tarragon, finely chopped

Directions

1. Cook the asparagus in a large pan of boiling water for 4-5 mins until tender. Drain well, cool under running water, then cut into finger-length pieces. Toss together the tuna, beans, onion, capers and asparagus in a large serving bowl.
2. Mix the oil, vinegar and tarragon together, then pour over the salad. Chill until ready to serve.

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Help-Yourself Tuna Rice Salad

Ideal for busy households, this hearty salad keeps well in the fridge for up to three days, ready to be spooned into a bowl whenever you're peckish

• Cooking Time Prep 30 mins
  
• Skill Level Easy
• Servings Serves 8

Nutrition per serving

• Kcalories

  328

• Protein

  14g

• Carbs

  49g

• Fat

  10g

• Saturates

  2g

• Fibre

  2g

• Sugar

  5g

• Salt

  0.22g

Ingredients

• approx 900g/2lb cold cooked rice (about 400g/14oz uncooked rice)
• 400g tuna in springwater
• 200g frozen petits pois, defrosted under the hot tap
• 2 red peppers, peeled with a potato peeler, deseeded and diced
• 3 tomatoes, chopped into small chunks
• 5 spring onions, finely sliced
• bunch flat-leaf parsley, chopped
• large handful stoned green olives, roughly chopped (optional)
• 4 tbsp mayonnaise
• juice 1 lemon
• 2 tbsp extra-virgin olive oil

Directions

1. The cooked rice will have probably clumped together, so break it up in a large mixing bowl. Flake in the tuna, then mix in the peas, peppers, tomatoes, spring onions, parsley and olives, if you're using them.
2. Stir through the mayonnaise, lemon juice and olive oil and season to taste. Cover the bowl with cling film or place in a large plastic container and let your household serve themselves whenever they are hungry.

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Prawn Layered Salad

Solo suppers can still be a treat with this fast but flavour-packed recipe

• Cooking Time Prep 15 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 1

Nutrition per serving

• Kcalories

  479

• Protein

  37g

• Carbs

  59g

• Fat

  12g

• Saturates

  3g

• Fibre

  6g

• Sugar

  29g

• Salt

  4.56g

Ingredients

• 1 egg
• 1 Baby Gem lettuce, shredded
• 195g can sweetcorn
• 1 carrot, coarsely grated
• ½ small cucumber, deseeded and diced
• 100g cooked prawns
• 2 tbsp extra-light mayonnaise
• 1 tbsp tomato ketchup
• splash Tabasco sauce
• lemon wedge, to serve (optional)

Directions

1. Boil the egg in a small pan of boiling water for 8 mins, drain and run under cold water until cool. Shell, then slice.
2. Layer the salad in a bowl starting with the lettuce, then the sweetcorn, carrot, cucumber, egg and finish with the prawns. Mix the mayo and ketchup with a dash of Tabasco, then pour over the top. Serve with a lemon wedge, if you like.

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Smoked Salmon & Avocado Sushi

Fancy making sushi at home? This simple recipe makes 32 healthy little bites, ideal for lunch or served as canaps

• Cooking Time Prep 20 mins
  Cook 10 mins
• Skill Level Easy
• Servings Makes 32

Nutrition per serving

• Kcalories

  49

• Protein

  2g

• Carbs

  7g

• Fat

  2g

• Saturates

  0g

• Fibre

  1g

• Sugar

  0g

• Salt

  0.24g

Ingredients

• 300g sushi rice
• 2 tbsp rice or white wine vinegar
• 1 tsp caster sugar
• 1 large avocado
• juice ½ lemon
• 4 sheets nori seaweed
• 4 large slices smoked salmon
• 1 bunch chives
• sweet soy sauce (kecap manis), to serve

Directions

1. Put the rice in a small pan with 600ml water. Bring to the boil and cook for 10 mins until the water is absorbed and the rice is tender. Stir through the vinegar and sugar, cover and cool.
2. Skin, stone and slice the avocado. Put in a bowl and squeeze over the lemon juice, turning the avocado to ensure the pieces are covered.
3. Divide the rice between the nori sheets and spread it out evenly, leaving a 1cm border at the top and bottom. Lay the salmon over the rice, followed by the chives and finally position the avocado across the centre.
4. Fold the bottom edge of the seaweed over the filling, then roll it up firmly. Dampen the top border with a little water to help it seal the roll. Repeat to make 4 rolls. At this stage, the rolls can be wrapped individually in cling film and chilled until ready to serve.
5. Using a serrated knife, cut each roll into 8 rounds. Serve with sweet soy sauce for dipping.

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Red Lentil & Sweet Potato Pâté

Rosie Clewlow's vegetarian dip is a healthy alternative to houmous and great with crudits in a lunchbox

• Cooking Time Cook 30 mins
• Skill Level Easy
• Servings Serves 4

Nutrition per serving

• Kcalories

  200

• Protein

  9g

• Carbs

  28g

• Fat

  5g

• Saturates

  1g

• Fibre

  3g

• Sugar

  5g

• Salt

  0.4g

Ingredients

• 1 tbsp olive oil, plus extra for drizzling
• ½ onion, finely chopped
• 1 tsp smoked paprika, plus a little extra
• 1 small sweet potato, peeled and diced
• 140g red lentils
• 3 thyme sprigs, leaves chopped, plus a little extra to decorate (optional)
• 500ml low-sodium vegetable stock
• 1 tsp red wine vinegar
• pitta bread and vegetable sticks, to serve

Directions

1. Heat the oil in a large pan, add the onion and cook slowly until soft and golden. Tip in the paprika and cook for a further 2 mins, then add the sweet potato, lentils, thyme and stock. Bring to a simmer, then cook for 20 mins or until the potato and lentils are tender.
2. Add the vinegar and some seasoning, and roughly mash the mixture until you get a texture you like. Chill for 1 hr, then drizzle with olive oil, dust with the extra paprika and sprinkle with thyme sprigs, if you like. Serve with pitta bread and vegetable sticks.

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Melon & Crunchy Bran Pots

Not just for breakfast, this healthy pot of yoghurt, fruit and seeds is a real mid-afternoon hunger booster and ready in 10 minutes

• Cooking Time Prep 10 mins
  
• Skill Level Easy
• Servings Serves 1

Nutrition per serving

• Kcalories

  272

• Protein

  13g

• Carbs

  34g

• Fat

  9g

• Saturates

  2g

• Fibre

  3g

• Sugar

  25g

• Salt

  0.6g

Ingredients

• ½ x 200g pack melon medley
• 150g pot fat-free yogurt
• 2 tbsp fruit & fibre cereal
• 1 tbsp mixed seed
• 1 tsp clear honey

Directions

1. Top melon medley with yogurt, then sprinkle over cereal mixed with seeds. Drizzle over honey and eat immediately.

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Storecupboard Pasta Salad

This pasta salad makes a quick and healthy lunch, or is perfect prepared ahead for a picnic or lunchbox

• Cooking Time Prep 5 mins
  
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  189

• Protein

  19g

• Carbs

  12g

• Fat

  7g

• Saturates

  2g

• Fibre

  2g

• Sugar

  2g

• Salt

  0.91g

Ingredients

• 2 tsp finely chopped red onion
• 1 tsp caper
• 1 tbsp pesto
• 2 tsp olive oil
• 185g can of tuna in spring water, drained
• 100g leftover pasta shapes
• 3 sundried tomatoes, chopped

Directions

1. Mix the onion, capers, pesto and oil. Flake the tuna into a bowl with the pasta and tomatoes, then stir in the pesto mix.

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Asian Chicken Salad

This easy-to-prepare salad is filled with zingy flavours - the simplified version is great for kids' lunchboxes too

• Cooking Time Prep 10 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 2

Nutrition per serving

• Kcalories

  109

• Protein

  19g

• Carbs

  6g

• Fat

  1g

• Saturates

  0g

• Fibre

  5g

• Sugar

  1.6g

• Salt

  0g

Ingredients

• 1 boneless, skinless chicken breast
• 1 tbsp fish sauce
• zest and juice ½ lime (about 1 tbsp)
• 1 tsp caster sugar
• 100g bag mixed salad leaves
• large handful coriander, roughly chopped
• ¼ red onion, thinly sliced
• ½ chilli, deseeded and thinly sliced
• ¼ cucumber, halved lengthways, sliced

Directions

1. Cover the chicken with cold water, bring to the boil, then cook for 10 mins. Remove from the pan and tear into shreds. Stir together the fish sauce, lime zest, juice and sugar until sugar dissolves.
2. Place the leaves and coriander in a container, then top with the chicken, onion, chilli and cucumber. Place the dressing in a separate container and toss through the salad when ready to eat.

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Lunchbox Snacks

Keep hunger pangs at bay with these healthy, yummy lunchbox nibbles

• Cooking Time
• Skill Level Easy
• Servings

Nutrition per serving

• Kcalories

  -

• Protein

  -

• Carbs

  -

• Fat

  -

• Saturates

  -

• Fibre

  -

• Sugar

  -

• Salt

  -

Ingredients

• bean dip with veggie sticks
• raspberry banana smoothie
• cinnamon custard plums
• apricot yogurt granola pots
• carrot & pineapple muffins (all ingredients for recipes below)

Directions

1. Bean dip with veggie sticks 5 of 5-a-day, low fat. Whizz 215g can drained butterbeans, squeeze lemon juice, 1 small crushed garlic clove, 1 tbsp each chopped parsley and mint, 2 tsp olive oil and 1 tbsp water. Serve with vegetable dippers made from 1 celery stick, 1 carrot and ½ red pepper-wrap in a damp piece of kitchen paper to stop them drying out (serves 1).
2. Raspberry banana smoothie Whizz 85g raspberries together with 1 chopped banana and 150ml orange juice until smooth (serves 1).
3. Cinnamon custard plums Put 1 tbsp honey, 1 tsp butter, 2 quartered plums, few drops vanilla extract, pinch ground cinnamon and 2 tsp water in a dish. Cover with cling film, pierce, microwave for 3 mins on High. Once cooled, put fruit in a container and spoon 2-3 tbsp custard on top. Seal and refrigerate (serves 1).
4. Apricot yogurt granola pots Mix 200g oats, 2 tbsp honey and 1 tbsp sunflower oil in a baking tray. Spread out and bake at 200C/180C fan/ gas 6 for 7 mins. Stir, bake for 7 mins more. Cool. Mix with 150g dried fruits (enough for 8 servings). For one serving, mix 100ml natural yogurt with 1 tbsp sugar-free apricot jam in a container. Store granola in an airtight container and portion into a small bag when packing lunchbox.
5. Carrot & pineapple muffins Sift together 140g self-raising flour, 85g wholemeal flour (reserving about 2 tbsp of the bran), ½ tsp bicarbonate of soda, 2 tsp ground cinnamon and a pinch salt. In another bowl, beat 150ml sunflower oil with 100g golden caster sugar. Add 200g mashed cooked carrots, 3 canned pineapple slices, cut into cubes, 2 tbsp pineapple juice from the can, 1 egg and 1 tsp vanilla extract. Mix in 50g sunflower seeds. Fold dry mix into the wet one. Cut out a dozen 10cm squares of baking parchment and place in the holes of a muffin tin. Spoon mixture into tin, sprinkle with bran and a few sunflower seeds. Bake at 200C/ 180C fan/gas 6 for 20-25 mins or until a skewer comes out clean. Leave to cool (makes 12).

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Green Club Sandwich

This healthy sandwich is packed full of goodness to keep you going until dinner

• Cooking Time Prep 10 mins
  
• Skill Level Easy
• Servings Makes 1, easily doubled

Nutrition per serving

• Kcalories

  583

• Protein

  18g

• Carbs

  53g

• Fat

  35g

• Saturates

  5g

• Fibre

  12g

• Sugar

  4g

• Salt

  1.27g

Ingredients

• 3 slices wholegrain or rye toast
• 3 tbsp ready-made houmous
• 1 small avocado (100g), stoned and sliced
• 1 handful rocket leaves
• 8-12 cherry tomatoes, sliced

Directions

1. Toast the bread and spread houmous evenly over one side of each slice. On one slice of bread, lay half the avocado, rocket and tomato. Season with pepper, then cover with another slice.
2. Pile on the rest of the avocado, rocket and tomato, season again and top with the third slice.

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