Healthy recipes

Salmon, greens and brown rice

Bake a salmon fillet with lemon and olive oil for 12 to 15 minutes. Serve with steamed broccoli or spinach and a small portion of brown rice. Oily fish provides B12 and healthy fats.

Lentil and vegetable soup

Soften onion, carrot, and celery in olive oil, add garlic, a cup of red lentils, chopped tomatoes, and stock. Simmer for 25 minutes. High in fibre and filling.

Overnight oats

Mix rolled oats with milk or fortified plant milk, a spoon of chia seeds, and berries. Leave in the fridge overnight. Fortified milks can add B12.

Egg and vegetable frittata

Whisk eggs with spinach, peppers, and onion, and cook gently in a pan before finishing under the grill. Good hot or cold.

Chickpea and quinoa salad

Combine chickpeas, cooked quinoa, cucumber, tomato, parsley, olive oil, and lemon. A quick lunch that keeps well.